Bowflex Exercise Manual
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Transcript of Bowflex Exercise Manual
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&Owner s ManualFitness GuideWritten By:Tom Purvis,
Registered PhysicalTherap ist, Certified
Strength Cond itioningSpecialist, and Head
Trainer for theNational Academy of Sports Medicine.
B OWFLEX ITNESS F
Special EditionIncludes:
Dr. Ellington Dardens6 Week Fast Fat Loss -
Body Leanness Program.
B OWFLEX OWER RO P P
FOR ALL POWER PRO MODELS
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CON GRATULATION S on your commitm ent to fitness!By choosing Bowflex to be your pa rtner, youve chosen amachine that can deliver on its promises!
The resistance and aerobic training that can beperformed on the Bowflex is unmatched by any othersingle piece of home fitness equ ipm ent av ailable. Youhave definitely made the right decision!
In this owner s manu al you w ill find d etailedinformation on a wide variety of exercises, workoutprograms and a very specialized program titled, FASTFAT LOSS NOW by Dr. Ellington Darden.
Please take your time to read through the entire manu al
before attempting to use your Bowflex. It is importantthat you un derstand h ow to properly perform eachexercise before you attemp t to p erform the exercise w iththe Pow er Rod Resistance attached to the cables.
With all of the fitness choices available today, weun derstand that choosing a p iece of equipm ent can bevery confu sing. Everyone at Bowflex, Inc. wou ld like tothank you for your trust and you r confidence in ourprod uct. Bowflex is as good as w e say it is, and you rejust about to prove it to yourself.
Again, thank you for choosing Bowflex.
THE BOWFLEX POWER PRO
2
Rod Caps
Cable
Pulley Frame
Pulley
Hand GripAnkle Cuff
StandingPlatform
Spr ing Lock Seat Pin
Power Rods
Cable Hook
Rod Box
Vertical MainFrame
Bench
Seat
Seat Rail
Bench Legs
Getting To KnowYour Machine
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Power Rod Resistance
Power Rods are m ade from a special comp ositematerial. Your rods are sheathed w ith aprotective black rubber coating. Each rod ismarked w ith its weight rating on th e Rod
Cap.
Adjusting An dUnderstanding TheResistanceThe standardBowflex comes w ith210 pounds of
resistance (one pairof 5 pound rods,two pair of 10poun d rods, onepair of 30 pou ndrods, and one p air
of 50 poun d rods). If you u pgrad ed to a 310 or410 pound capacity you w ill have anadd itional one or two pair of 50 pou nd PowerRods, respectively.
Hooking The Power Rods To The Cables:You m ay use one rod or several rods incombination, to create the desired resistancelevel. To hook multiple rods up to one cable,simply bend the furthestforward rod tow ard thecable and place the cablehook through the rodcap. Now you can hook up the next furth est back
rod.
Hooking up the mostforward rod p reventsrods from crossing overthe top of one another.
When You Are N ot Using Your Bowfl exDisconnect the cables from the Power Rodswhen you are not using you r Bowflex. Use therod binding strapincluded with yourmachine to bind allthe rods together atthe top . Place yourcables and gr ipsthrough the strap tokeep them out of theway.
To OrderAdditional SetsOf 50 lb PowerRods Please Call 1-800-269-3539
Using YourMachine
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Using the Bow flex Hand grips
The Bowflex hand grips can beused as regular grips, handcuffs or ankle cuffs, dependingon how they are configured .
Regular Grip: Grasp the mainportion of the gripwithout insertingyour hand throughthe cuff portion.Most of theexercises you
perform utilize thisgrip.
Hand Cuff Grip: Slip you r hand through thecuff portion of the grip so that th e foam padrests on the back of your hand . Then grasp the
remainder of the gripthat is sitting in you rpalm. This method of gripp ing is great forexercises like frontshoulder raises orany exercise where
your palm is facing down.
Ankle Cuff Grip: The cuff portion of the gripstretches apart from the hand le portion of thegrip. Simply insert your hand in the cuff andpu ll apart from thehand le. Insert yourfoot or an kle and
tighten grip up bypu lling hand leportion toward thecuff portion.
Using The Bowflex Leg Press Belt
The Leg Press Belt is used exclusively for th eLeg Press and the Seated H amstring Curlexercises.
With the Bowflexseat adjusted tothe free slidingposition, (springlock seat p inun locked) the
hand gripsremoved, and thedesired amoun t of resistance hooked up , siton the seat and position the leg press beltaround your hips.
Slide forward tothe pu lleys andplace your feetthrough the rightand left openingsund er the pu lleys.
Attach the belt tothe cables andcinch the ad justm ent strap on the belt bypu lling the strap u ntil the belt is taut.
Place hand s onvertical mainframe and p ush
yourself back while placing feet,one at a time, ontonon-skid pad s onpu lley frame.
Grasp belt nearwh ere its attached to the cables and begin topress back.
Using YourMachine
Grips manufactured und er license agreement with Han ds-OnSports & Gy m Accessories Inc. Pa tent # 4756527
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Folding & Moving Bowfle x: Folding andmoving your Bowflex is easy. Follow th e simp lesteps below to fold you r Bowflex. Once itsfolded, simply tilt the machine back on its
transport wheels to roll the machine to anylocation
Bind the Pow er Rods with the rodbinding strap.
Remove the thread ed knob on th eplatform.
Tilt the bench up to the Pow er Rods .
Link the two hooks on the end of thecables together, over th e top of the inclinesupport bracket on the bench.
Slide hand grips over op posite benchlegs, crossing the cables to do so.
Wrap the Leg Press Belt around PowerRods and link hooks to D-rings on han dgrips.
Maintenance & Care Of Your Bowflex: YourBowflex requires very little mainten ance. Tokeep your Bowflex in top condition check allfasteners and Rod Caps before each w orkoutand tighten as needed.
Clean the bench with a non abrasive cleanerafter each use. This will keep it looking new.Any non abrasive household cleaner or soap
works w ell. Many au tomotive interior cleanersmake su rfaces too slick and should not beused.
If you have any qu estions regardingmaintenance please call our customer servicedepartment at 1-800-269-3539.
Using YourMachine
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The Bow flex Leg Extension / Leg CurlAttachment
This attachment is designed to add moreeffectiveness to all exercise rout ines w hereleg work is required.
Safety Before using theattachment makesure that all fastenersare in place andtightened.
Make sure that theattachments cablesare securely fastenedto the regularBow flex cables.
Always u se the sup plied pin to securethe attachment to your Bowflex.
The Bowflex Lat Pulldown Attachment.
This attachment enhances several Backexercises and Triceps exercises.
Safety Before
using theattachment, makesure th at all fasteners are
in place and tightened.
Make sure that th eattachments cables aresecurely fastened to theregu lar Bowflex cables.
Always u se the BarHolders to sup port thelat pulldow n bar orremove the bar when n ot in use.
The Purvis Pec Bar
This attachment is specifically designed toenhance the bench press and shoulder pressexercises by changing the angle of resistance.The attachm ent is mou nted on the rear of themachine and serves to w iden the angle of resistance to create a more effective exercise.
Safety Before using the
attach-
mentmake surethat allfastenersare in placeand tightened.
Please remove theattachment w hen not in u se.
Optional EquipmentBowflex, Inc. is constantly w orking to provide you w ith the
latest innovation and informa tion to help you reach your goals.
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WARNING!Before beginning any exercise program consultyour physician or health care professional.Only he or she can determine the exerciseprogram that is appropriate for your particularage and condition. If you experience anylightheadedness, dizziness, or shortness of breath w hile exercising, stop the exercise andconsult your physician.
For Your SafetyPlease Follow These
Instructions
Keep you r body w eight on the machine, bench,or stand ing p latform while exercising.
When using the Bowflex for stand ing legexercises, always grasp the p ower rods forstability.
Keep ou t of the path of the Power Rods whenexercising and make certain that observers alsostand clear of the Bowflex when the Pow erRods are in use.
Never move or ad just the bench w hile sittingor lying on th e Bench. Never stand on thebench.
Before exercising, make sure that the springlock seat pin is securely fastened and the benchis firmly in place.
Inspect your machine before each w orkout.Periodically check all fasteners to make surenone h ave loosened w ith use. Tighten if necessary.
When hooking u p Pow er Rods do not standdirectly looking over the top of the rods. Standoff to the side w hile attaching rod s.
Never attemp t to exercise with m ore resistancethan you are physically able to hand le.
Keep cables and Power Rods bound w ith the
rod bind ing strap w hen th e Bowflex is not inuse.
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D efining Your Goals
Your bod y w ill do w hat you train it to do. Thats wh y its importan t to define your goals andfocus on those goals. Here are some fitness comp onents that w ill help you define your goals andchoose your fitness program .
Muscle Strength is the maximum force thatyou can exert against resistance at one time.Your mu scle strength comes into play whenyou pick up a heavy bag of groceries or lift asmall child. It is developed when a localizedmuscle is worked both positively (concentric)and negat ively (eccentric) at a resistance - greatenough so you can p erform only five to eightrepetitions of the exercise before the m usclefails. Each set of repetitions is followed by arest interval that typ ically ru ns three timeslonger than the set. Later, between exercise
sessions, the muscle overcomp ensates for thestress and usu ally increases in both strengthand size.
Muscle Endurance is the ability to performrepeated contractions. It comes into play w henyou cross-coun try ski or work on you r feet allday. Endu rance training ad dresses the slowtwitch, endu rance mu scle fibers, which d ependon oxygen for energy. To develop m uscleenduran ce, use low resistance and highrepetitions - about 15-20 repetitions in each set,three sets to each exercise, working the muscleonly to fatigue.
Muscle Power is the combination of strengthand speed of the muscular contraction. This isoften m isinterp reted as a) Being directlyassociated w ith certain skill or sport and/ or b)Meaning that you m ust move fast. Load isactually a more imp ortant factor than sp eed
when attemp ting to improve power. Whentraining to achieve mu scular p ower, pick aresistance that fatigues you in the 3-5 repetitionrange. When p erforming these reps, it is moreimportant to think of contracting the musclesfaster rather than attemp ting to move faster.Performing sport simulation exercises usu allyresults in a d eterioration of the motor p atternor skill. The biomechanically sound method of improving p ower in your sport is to train for
pow er using the correct joint movements, asdescribed in th is manu al. Then practice theskill associated w ith your sport, learning toapply this newly achieved power.
Body Composition is the ratio of fat weight(fat) to lean weight (muscles, bones and tissue).As you age, the ratio shifts. The fat weightincreases and the lean w eight decreases.Training for muscle strength will generallyincrease muscle size and aerobic conditioningwill help burn extra calories. Performing these
tw o forms of exercise, either at d ifferent timesor together, will create the greatest changes inbody fat weight.
Balanced Strength and alignm ent is the resultof equal strength developed in all parts of thebody. It comes into play in you r stand ing andsitting p osture, and in your ability to performjust abou t any activity safely and effectively.An over-developmen t of the back will roundthe should ers; weak or stretched abdominalscan cause lower back pain. You w ant a balan ceof muscle strength in front and back. Inaddition, you need a balance of strengthbetween your middle, lower, and upper body.
Flexibility is the ability of a muscle or group of mu scles to move th e joint through a full rangeof motion. Flexibility comes into play whenyou execute an overhand serve or stretch forthe top shelf in the kitchen. It is a cooperative
movem ent of opp osite muscle group s. When amu scle contracts, its opposite mu scle groupmust relax for the action to occur. Increasedflexibility means an increased range of motion,mad e possible by this simultaneous contractingand relaxing. Good flexibility is important inprotecting the body from injury and can beachieved throu gh the balanced strength train-ing programs that are included in this manual.
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Cardiovascul ar Endurance is the ability of theheart and lungs to supp ly oxygen andnutrients to exercising muscles over anextend ed period of time. It comes into p laywhen you jog a mile or ride a bike. It is acritical component of overall fitness and health.Any exercise program mu st be sup plementedwith cardiovascular training, such as row ing
on the Bowflex.
ReachingYour Goals
To reach your goals you m ust follow aconsistent, well designed p rogram thatprovides balanced developm ent to all parts of the body and includes both aerobic andstrength exercise. Only then w ill you meetyou r goals safely and efficiently.
The workout routines found in this manual areprofessionally designed and written to targetspecific fitness goals. Should you not find onespecific program to you r liking, you can d esignyour own , based on sound information and theprinciples found in this manu al.
D esigning YourOw n ProgramYou m ay wan t to design your own personalprogram specifically geared to your goals andlifestyle. Designing a p rogram is easy, as longas you follow these guidelines.
Understand fitness and its components:Improperly designed programs can bedan gerous. Take some time to review thisman ual as w ell as other fitness guides.
Know your current fitness level: Before youstart any fitness program you should consult aphysician who will help you determine yourcurrent abilities.
Identify your goals: Goals are critical tochoosing an d designing an exercise programthat fits and enhances your lifestyle, but so is
strategy. Its imp ortant not to rush the p rocessand try to accomp lish too mu ch too soon. Thatwill lead to setbacks and discouragement.Instead , set a series of smaller achievable goals.
Select complementary exercises : Be sure topair exercises that ad dress compou nd jointmovem ents and single joint movements. In
addition, select exercises that addresscomplimentary muscle groups.
Put first things first: Dur ing each session w ork those muscle groups that need the mosttraining, first.
Rememb er your cardiovascular compon ent:Any fitness program mu st contain acardiovascular fitness componen t to becomplete. So complement your resistancetraining with aerobic exercise such as walking,running, bicycling or rowing on the Bowflex.
Training Variables: When d esigning your ownprogram there are several variables that, whenmixed properly, will equal the right fitnessformula for you. In order to find the bestformula, you must experiment with severalcombinations of variables.
The variables are as follows. Training Frequency: The number of
times you train p er w eek. Werecomm end da ily activity but not d ailytraining of the same m uscle group .
Training Intensity: The amoun t of resistance used d uring you r repetition.
Training Volume: The number of repetitions and sets performed .
Rest intervals: The time you rest
between sets and the time you restbetween workouts.
Once youve established a base of fitness,follow these basic principles.
Isolate muscle groups: Focus w ork onspecific muscle groups.
Progressive Loading : The gradu alsystematic increase of repetitions,resistance and exercise period.
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Working Ou tA workou t begins in you r mind s eye. Withconcentration and visualization you canapp roach your workout w ith a positive,constructive attitude. A good p re-workoutmental rou tine is to sit and relax, so you canfocus on w hat you are about to do and think about achieving you r end goal.
Warming UpWe recommend that you w arm u p by rowingon the Bowflex.
Aerobic RowingPosition:
Remove bench, unlock the seat.
Sit on the seat facingthe power rods.
Grab the hand les andkeep the arms straightto the front.
Place the toes on thelower frame and heelson the p latform, kneesbent comfortably.
Sit up straight w ithyour sp ine in goodalignment.
Action: Initiate the movement
by extend ing the kneeswhile simultaneouslybending the arms andpinching the shoulderblades together.
With the arm s passing
by the sides of yourtrunk, the hand les should be near yourtorso as the kn ees near extension.
Key Points: Do not lose spinal alignm ent - keep you
chest lifted . If you bend forward d uring the return
toward th e power rods, bend at the hips,not the waist.
BreathingThe most important part of breathing duringexercise is, qu ite simply, that you do it.Breathing in or out d ur ing the actualperformance is not depend ent up on thed irection of air flow relative to exertion. It is, infact, a mechanical process that changes theposition of your spine as your rib cage moves.Here are some tips for breathing:
1) Be cautious w hen you areconcentrating or exerting effort. This iswh en you w ill probably hold yourbreath. DO NOT hold your breath. Donot exaggerate breathing. Depth of
inhalation and exhalationshould be natural for the
situation.
2) Allow breathing to occur,naturally, dont force it.
PerformingYour
RoutineThe workout portion of yourfitness rou tine is the series of exercises devoted to you rparticular goals. Remember,make sure to have fun!
Cool D ow nAn essential part of the exerciseroutine is the cool down.Gradually reduce the level of
exercise intensity so that blood does notaccum ulate in one mu scle group , but continuesto circulate at a decreasing r ate. Werecomm end the row ing exercise for the cooldown. Remember to gradually move yourself into a relaxed state.
FINISH
START
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20 MINUTE BETTER BODY WORKOUT
FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MIN UTES
Start by performin g one set of each exercise. Warm up w ith a light resistance that you can per form easily for 5 -10 reps w ithoutfatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging
resistance that you can perform n o less than 10 reps and no more than 15 reps without you r form deteriorating. As you becomestronger, you can adv ance to two sets for each exercise. Comp lete all sets of each exercise before moving on to the n ext one. Rest 30to 45 seconds betw een sets. Move slowly on each rep. Use a pace that wou ld allow you to stop the m ovement instantly at any pointin the rep. Count three seconds up and three seconds dow n and work to fatigue during each set.
AD VAN CED GENERAL COND ITIONIN G
FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 35-45 MIN UTES
When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or havebecome just plain bored, it is time to change your program. You can increase your training w ith this split system rou tine thatwor ks opposin g muscle group s on different da ys. To do this, youll increase your resistance wh en you can perform 12 reps per fectly,and you ll increase your volum e by performing more sets and more exercises. Move slowly on each rep. Use a pace that wouldallow you to stop the m ovement instantly at any point in the rep. Count three seconds up and three seconds d own an d w ork tofatigue d uring each set.
Body PartChestBack ShouldersArms
Legs
Trunk
ExerciseBench PressSeated Lat Row sRear Deltoid RowsBiceps Cur lLying Triceps Exten sionLeg PressSeated Leg CurlFunctional Low er Back ExtensionResisted Abdom inal Crun ch
Sets1-21-21-21-21-21-21-21-21-2
Reps10-1510-1510-1510-1510-1510-1510-1510-1510-15
Body PartChestShouldersArms
Legs
ExerciseBench PressSeated Shoulder PressLying Triceps ExtensionFrench PressLeg PressSeated Leg CurlStraight Leg Calve Raise
Sets1-31-31-31-31-31-31-3
Reps10-1210-1210-1210-1210-1210-1210-12
Body PartBack
ShouldersArms
Trunk
ExerciseSeated Lat Row sLying Lat PulldownsRear Deltoid RowStand ing Biceps Cur lReverse CurlFunctional Low Back ExtensionResisted Abdom inal Crun ch
Sets1-31-31-31-31-31-31-3
Reps10-1210-1210-1210-1210-1210-1210-12
Day 1 & 3
Day 2 & 4
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Body PartChestBack ShouldersArms
ExerciseBench PressSeated Lat Row sRear Deltoid RowsBiceps Cur lFrench Press
Sets1-31-31-31-31-3
Reps12-1512-1512-1512-1512-15
20 MINUTE UPPER/LOWER BODY
FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES
This program p rovides you w ith a quick and effective workou t that combines mu scle conditioning w ith some cardiovascularbenefits. Do this routine when you are limited in time or just wan t a variation to your norm al routine. Perform this programtraining 2 days, resting 1 to 2. Perform all exercises to near failure, stopp ing at the point that your techn ique starts to deteriorate.Rest only 20-30 seconds betw een sets. As you get stronger, increase the num ber of sets you perform . Move slowly on each rep. Usea pace that wou ld allow you to stop the m ovement instantly at any point in the rep. Count three seconds up an d three secondsdown.
DAY 1 & 3
Body PartLegs
Trunk
ExerciseLeg PressSeated Ham string Cu rlStanding Hip ExtensionStraight Leg Calve RaiseFunctional Low er Back ExtensionResisted Abdom inal Crun ch
Sets1-31-31-31-31-31-3
Reps12-1512-1512-1512-1510-1210-12
DAY 2 & 4
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BODY BUILDING
FREQUENCY: 3 DAYS ON , 1 DAY OFF TIME: ABOUT 45-60 MIN UTES
Body bu ilding requires focused concentration and dedication to training, as well as proper eating habits. Train each mu scle group tofailure before mov ing on to the next exercise. Do not neglect any muscle group . If need ed, include an aerobic activity to increase
your caloric expenditure and help to redu ce your body fat levels to achieve a defined mu scular look. Rest 30-60 seconds betweeneach set and exercise. Focus on prop er form. Tighten the mu scle before you m ove, squeeze the mu scle as you move, cramp th emuscle at the point of full contraction, and resist the movemen t as you lower the weight. Move slowly on each rep. Use a pace thatwould allow you to stop the m ovement instantly at any point in the rep. Count three seconds up an d three seconds down and w ork to fatigue d uring each set.
Body PartChest
Shoulders
ExerciseBench PressOne Arm Seated FlySeated Shoulder PressRear Deltoid RowLateral Shou lder RaiseShoulder Shrug
Sets2-42-42-42-42-42-4
Reps8-128-128-128-128-128-12
DAY 1
Body PartBack
Arms
ExerciseSeated Lat RowLying Lat Pulldow nsStanding Biceps CurlStanding Reverse CurlLying Triceps Exten sionFrench Press
Sets2-42-42-42-42-42-4
Reps8-128-128-128-128-128-12
DAY 2
Body PartLegs
Trunk
ExerciseLeg PressLying Leg ExtensionStanding Hip ExtensionSeated Ham string CurlSeated Calve RaiseFunctional Low er Back ExtensionsResisted Abdom inal CrunchResisted Oblique Crunch
Sets2-42-42-41-32-42-42-42-4
Reps8-128-128-128-1212-158-128-128-12
DAY 3
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CIRCUIT TRAINING - AN AEROBIC/CARD IOVASCULAR
FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-45 MIN UTES
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challengingroutine. The idea is to move quickly from exercise to exercise, taking only as much rest betw een sets as it takes to set up th e nextexercise (less than 20 seconds). One circuit equ als one set of each exercise. Initially, start w ith comp leting one rou nd of Circuit 1.Then add an ad ditional round of the same circuit. Once you reach three rounds of Circuit 1, add one roun d of Circuit 2. Addadd itional round s of Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your h eart rate exceed 220minus your resting heart rate. Perform each rep of each exercise slowly and with p erfect technique. Count three seconds up andthree seconds dow n.Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.
Body PartChestLegsBack LegsTrunk
ExerciseBench PressLeg PressSeated Lat RowSeated Ham string CurlResisted Abdom inal Crunch
Circuit 1
Body PartShouldersLegsBack Trunk Arms
ExerciseSeated Shoulder PressLying Leg ExtensionsLying Lat PulldownsFunctional Low er Back ExtensionsStanding Biceps Cu rl
Circuit 2
Body PartShouldersArmsLegsTrunk Legs
ExerciseRear Deltoid RowsLying Triceps ExtensionsProne Leg CurlsResisted Oblique CrunchSeated Calve Raises
Reps8-128-128-128-128-12
Reps8-128-128-128-128-12
Reps8-128-128-128-128-12
Circuit 3
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TRUE AEROBIC CIRCUIT TRAINING
FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MIN UTES
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challengingroutine. By return ing to the aerobic rowin g exercise between each set you are increasing your aerobic capacity, endur ance andburning fat as energy. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to setup the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then ad d a n ad ditional round of the sam e circuit. Once you reach three round s of Circuit 1, add one round of Circuit 2.Add ad ditional roun ds of Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your hea rt rate exceed220 minus you r resting heart rate. Perform each rep of each exercise slowly and with perfect technique. Count three seconds u p andthree seconds down.Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.
Body PartChestAerobic Rowin gLegsAerobic Rowin gBack Aerobic Rowin gLegsAerobic Rowin gTrunk Aerobic Rowin g
ExerciseBench Press30 - 60 SecondsLeg Press30 - 60 SecondsSeated Lat Row s30 - 60 SecondsSeated Ham string Cu rl30 - 60 SecondsResisted Abdom inal Crun ch30 - 60 Seconds
Reps8-12
8-12
8-12
8-12
8-12
Circu it 1
Body PartShouldersAerobic Rowin gLegsAerobic Rowin gBack Aerobic Rowin gTrunk Aerobic Rowin gArms
ExerciseSeated Shoulder Press30 - 60 SecondsLying Leg Extension30 - 60 SecondsLying Lat Pulldowns30 - 60 SecondsFunctional Low er Back Extension30 - 60 SecondsStanding Biceps Cu rl
Reps8-12
8-12
8-12
8-12
8-12
Circu it 2
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STRENGTH TRAINING
FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES
This program is designed to emp hasize overall strength development. This is an adva nced routine to be used only after you haveprogressed from the advan ced general conditioning routine and only after you h ave p erfected you r exercise techniques. Work each
set to near exhaustion. If you can p erform more than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your reps to5. Rest 60 - 120 seconds betw een each set and exercise. Focus on proper form . Tighten the mu scle before you move, squeeze themu scle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Moveslowly on each rep. Use a pace that would allow you to stop the movem ent instantly at any point in the rep. Count two seconds upand four seconds down a nd w ork to fatigue during each set.
Body PartChest
Shoulders
ExerciseBench PressOne Arm Seated FlySeated Shoulder PressRear Deltoid RowsShoulder Shrug
Sets2-42-42-42-42-4
Reps5-85-85-85-85-8
Body PartBack
Arms
ExerciseSeated Lat RowLying Lat PulldownsStanding Biceps Cu rlStanding Reverse CurlSeated Triceps PressLying Triceps Pushdown
Sets2-42-42-42-42-42-4
Reps5-85-85-85-85-85-8
Body Part
Legs
Trunk
Exercise
Leg PressLying Leg ExtensionSeated Ham string CurlSeated Calve RaiseFunctional Low er Back ExtensionResisted Abdom inal Crun ch
Sets
2-42-42-42-42-42-4
Reps
5-85-85-85-88-125-8
Day 1
Day 2
Day 3
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INCLINE BENCH PRESS - Shoulder Horizontal Addu ction (and elbow extension)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially theupp er portion. It also involves the front shoulder mu scles (anterior deltoid, a portion of the m iddledeltoid) and the triceps, which are located on the back of the upp er arm. NOTE: This motion can befurther emp hasized by using the Pu rvis Pec Bar attachment.
Starting po sition: Seated in the 45 degree position, reach straight behind your bod y, grasp the h andles, and bendyour elbows un til your han ds are near your chest and your pa lms are facing toward s the floor.
Keeping knees bent and feet flat on the floor, lay your head back against the bench andstraighten your arm s to the front.
From this position, raise your arms 10-15 degrees (6-8 inches) above the regular bench pressposition.
Be sure that your arm s are directly in line with the cables, palms facing d own and wristsstraight. If the cables are above the arms, too mu ch elevation w as introduced.
Raise your chest and p inch your shoulder blades together. Maintain a very slight,comfortable, arch in your lower back.
Motion: Slowly move your elbows outw ard, simultaneously bending your ar ms, keeping the forearms
in line with the cables at all times.
Stop wh en your u pper arms are straight out to the sides,10 degrees above your shou lders. Then, slowly press forward , moving the hand s toward the center, and return to the startingposition w ith arms straight to the front at shoulder w idth and in line with the cables. Keepyour chest mu scles tightened dur ing the entire motion.
Key points: The up per arm s will be 90 degrees from the sides of your torso at the bottom of the movem ent
and slightly more than 90 degrees from the front of your torso at the top. Limit and control the range of motion so that your elbows do not travel behind your shoulders. Keep shoulder blades p inched together and m aintain good spinal alignment.
Chest Exercises
FINISH
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17
CHEST FLY - Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involvingthe front shou lder m uscles (anterior d eltoid).
Starting po sition: Seated in the 45 degree position, reach straight behind your bod y, grasp the h andles, and bend
your elbows un til your han ds are near your chest and your pa lms are facing toward s the floor. Keeping knees bent and feet flat on the floor, lay your head back against the bench and
straighten your arm s to the front. Be sure that your arm s are directly in line with the cables, palms facing d own and wrists
straight. Raise your chest and p inch your shoulder blades together. Maintain a very slight,
comfortable, arch in your lower back.
Motion:
Slowly move your arms ou tward, m aintaining the elbow in a slightly bent p osition throughoutthe movement. Stop wh en your u pper arms are straight out to the sides, level with the shoulders. Slowly return to starting position keeping your chest mu scles tightened du ring the entire
motion.
Key points: Maintain a 90 degree angle between the up per arm s and the torso throughout the exercise. Limit and control the range of motion so that your elbows do not travel behind your shoulders. Keep shoulder blades p inched together and m aintain good spinal alignment.
FINISH
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BENCH PRESS - Shoulder Horizontal Addu ction (and elbow extension)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involvingthe front shoulder m uscles (anterior deltoid, a p ortion of the middle d eltoid) and the triceps, which arelocated on the back of the upper arm . NOTE: This motion can be further emphasized by using the Purv isPec Bar attachment.
Starting Position: Seated in the 45 degree position, reach straight behind your bod y, grasp the h andles, and bend
your elbows until your han ds are near your chest and your pa lms are facing toward s the floor. Keeping knees bent an d feet flat on the floor, lay your head back against the bench and
straighten your arms to the front. Be sure that your arm s are d irectly in line w ith the cables, palms facing down and wrists
straight. Raise your chest and p inch your shoulder blades together. Maintain a very slight,
comfortable, arch in your lower back.
Motion: Slowly move your elbows outw ard, simultaneously bending your arm s, keeping the forearms
in line with the cables at all times. Stop wh en your u pper arms are straight out to the sides, level with your shou lders. Then, slowly press forward, m oving the hand s toward the center, and return to the starting
position w ith arms straight to the front at shoulder w idth and in line with the cables. Keepyour chest muscles tightened d uring the entire motion.
Key points: Maintain a 90 degree angle between the upp er arms an d the torso throughou t the exercise. Limit and control the range of motion so that your elbows do n ot travel behind your shoulders. Keep shoulder blades p inched together and m aintain good spinal alignment.
ONE ARM SEATED FLY - Horizontal Ad duction (elbow stabilized)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involvingthe front shou lder m uscles (anterior d eltoid).
Starting position: Sit on the bench with one side toward the power rods. Maintain good spinal alignment. Grasp the hand le nearest you. Distance yourself on the bench to eliminate slack in the cable while the arm is straight out to the
side, slight bend in the elbow. Pinch your shou lder blades together and h old.
Action: Slowly draw your arm toward the front maintaining the elbow and shoulder blade p ositions. Stop when the arm is directly in front of the shoulder. Slowly return to the starting position w ithout relaxing and keeping the arm app roximately 90
degrees from the trun k.
Key points: Control the motion du ring the entire exercise. DO NOT USE MOMENTUM. Do not rotate the spine to get ad ditional range of motion. Stop when the arm is directly in front or directly out to the side.
Chest Exercises
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LYING SHOULDER PULLOVER - Shoulder Extension (elbow stabilized)
Muscles worked: This exercise emphasizes the upper back (the latissimus dorsi, teres major, andrear deltoid mu scles). It also involves the chest (the pectoralis major mu scles). The triceps muscles,located on the back of the up per arm s, are involved in maintaining the elbow position and also help withshoulder motion.
Starting position: With the bench flat, lie on your back with your head towards the pow er rods. Position yourself
far enough dow n the bench to allow the arm s to extend overhead without hitting the powerrods. Keep the knees bent and feet flat on the floor.
Extend the arm s overhead and grasp the ha ndles with your palms facing the ceiling. Tighten your abdom inals to stabilize your sp ine while ma intaining a very slight arch in the
lower back.
Action: Move your hands in an arc upw ard and then dow n towards your legs. Keep your shoulder blades on the bench and slide them tow ard your h ips as you move your
arms. End the motion with your arms by you r sides, pressing your shoulder blades dow n, completely
tightening you r lats. Control the return to the starting position by slowly m oving the arm s back overhead an d
releasing the shou lder blades.
Key points: Do not lose spinal alignm ent. Relax your neck, keep your chest lifted, abs tight and main tain a
very slight arch in you r lower back. Keep the lats tightened th roughout the entire motion. Release your shou lder blades at the end of each rep an d initiate each new rep by dep ressing
your shoulder blades.FINISH
START
Chest Exercises20DECLINE BENCH PRESS - Shoulder Horizontal Addu ction (and elbow extension)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially thelower portion. It also involves the front shoulder m uscles (anterior deltoid, a portion of the midd le del-toid) and the triceps, which are located on the back of the upp er arm. NOTE: This motion can be furtheremph asized by using the Pu rvis Pec Bar attachment.
Starting position: Seated in the 45 degree position, reach straight behind your bod y, grasp the h andles with a n
over hand grip, then bend your elbows until your hands are near your chest and your palmsare facing towards the floor.
Make sure cables travel underneath your arm s, not over your arms. Keeping knees bent an d feet flat on the floor, lay your head back against the bench and
straighten your arms to the front. Be sure that your arm s are d irectly in line w ith the cables, palms facing down and wrists
straight. Raise your chest and p inch your shoulder blades together. Maintain a very slight,
comfortable, arch in your lower back. Lower arms 10 degrees (5-6 inches) from than the standard bench press position.
Motion: Slowly move your elbows outw ard, simultaneously bending your arm s, keeping the forearms
in line with the cables at all times. Stop wh en your u pper arms are straight out to the sides, 10 degrees below your shoulders. Then, slowly press forward, m oving the hand s toward the center, and return to the starting
position w ith arms straight to the front at shoulder w idth and in line with the cables. Keepyour chest muscles tightened d uring the entire motion.
Key points: Maintain a 90 degree angle between the upp er arms an d the torso at the bottom of the m otion
and slightly less than 90 degrees at the top of the motion. Limit and control the range of motion so that your elbows do n ot travel behind your shoulders. Keep shoulder blades p inched together and m aintain good spinal alignment.
FINISH
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SEATED SHOULDER PRESS - Shoulder Addu ction (and elbow extension)
Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (frontdeltoids as well as the front part of the m iddle deltoids), the upp er back muscles (upp er trapezius), andthe triceps m uscles located on the backs of the upper arms. NOTE: This motion can be furtheremph asized by using the Pu rvis Pec Bar attachment.
Starting po sition: Sit on the bench facing away from the power rods, knees bent and feet flat on the floor. You m ay wish to sit against the vertical rod hold er or be free from su pp ort, increasing the
challenge of spinal stabilization as part of the exercise. Keep your chest up , abdominals tight and m aintain a very slight arch in your lower back. Grasp hand les with palms facing aw ay from the machine. Raise hand les to just above shoulder level, keeping palms facing forward.
Action: Straighten arms overhead, focusing on moving your elbows up and inw ard toward your head . Slowly return to starting position keeping tension in the front shoulder mu scles.
Key points: Keep the abd ominals tight throughout the entire motion and m aintain good spinal alignment. Do not let the arch increase in the lower back while pressing up.
FRONT SHOULDER RAISE - Shou lder Flexion (elbow stabilized)
Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (frontdeltoids as well as the front part of the midd le deltoids).
Starting po sition: Sit on the bench facing away from the power rods, knees bent and feet flat on the floor. You m ay wish to sit against the vertical rod hold er or be free from su pp ort, increasing the
challenge of spinal stabilization as part of the exercise. Keep your chest up , abdominals tight and m aintain a slight arch in your lower back. Grasp handles with your palms facing towards the machine and arms straight at your sides.
Action: The arms may be moved alternately, or together. Keeping your arms straight, move them forward th en upw ard to shoulder height. Slowly return the arm s beside the torso and repeat.
Key points: Keep the chest lifted and the abdom inals tightened throu ghout the entire motion and
maintain good spinal alignment. Do not increase the arch in your lower back w hile lifting your arm s.
Shoulder Exercises
FINISH
START
FINISH
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REAR D ELTOID ROWS - Shoulder H orizontal Abduction (and elbow flexion)
Muscles worked: This exercise emp hasizes the back portion of the shoulder m uscles ( the reardeltoids, as well as the rear portion of the m iddle deltoids).
Starting position: Sit on the bench facing the pow er rods, knees bent and your feet on the platform.
Cross the handles and grasp with your pa lms facing down and arm s straight (right hand on lefthand le and vice versa). Sit up straight and then bend over slightly from the h ips (not the spine) until arms are in front
of body at a 90 degree angle to your torso. Lift your chest and p inch your should er blades together.
Action: Allowing your arms to bend a s you go, move your elbows outward a nd backward s keeping a
90 degree angle between your up per arm s and the sides of your torso. Your forearm s always p oint in the d irection of the cables. Move until your elbows are slightly behind your shou lders, then slowly reverse the motion
keeping the rear shoulder m uscles tightened d uring the entire motion.
Key points: Maintain a 90 degree angle between your up per arm s and the sides of your torso during the
exercise. Keep shoulder blades p inched together and m aintain good spinal alignment dur ing the entire
exercise. To work one ar m at a time, place non-working hand on top of the bench for additional
stabilization.
LATERAL SHOULDER RAISE - Shoulder Abduction (elbow stabilized)
Muscles worked - This exercise emp hasizes the side shou lder m uscles (midd le deltoids), the topmu scle of the rotator cuff (suprasp inatus) and the u pper trap ezius muscles.
Starting position: Remove the bench and stand on the platform straddling the rail and facing the power rods. Grasp the hand les with palms facing toward s each other. Attain good sp inal posture and bend forward slightly at the hip (15 to 20 degrees) by k eeping
your spine straight and sticking your rear end out. Do not bend at your wa ist. Let your arm s hang directly in line w ith the cables. Elevate your shoulders very slightly toward the back of your head .
Action: Raise your arms directly out to the sides to almost shoulder level. Keep the side of your arm / elbow facing out/ up throughout the m ovement.
Slowly bring your arms into the starting position without relaxing.
Key points: DO NOT swing the arms upw ard or move the trunk du ring the motion.
FINISH
START
FINISH
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SCAPULAR D EPRESSION
Muscles worked: This exercise develops your lower trapezius muscles, which are stabilizingand m oving your shoulder blades. This motion of scapu la depression is very important in posture aswell as when using the arm s to raise from a chair, and it is also involved in overhead pulling exercises.
Starting po sition: With the bench flat, lie on your ba ck with your head towards the power rod s, knees bent, and
feet flat on t he floor. Grasp the handles and bring your arm s along side your tru nk. Tighten your tru nk m uscles to stabilize your spine wh ile maintaining a very slight arch in the
lower back.
Action: Keeping the arms straight, slide your shoulder blades toward s your hips. When shoulder blades are fully depressed, slowly return to the starting position.
Key points: Do not lose spinal alignment, keep your chest lifted.
SCAPULAR PROTRACTION (elbow stabilized)
Muscles worked: This exercise emp hasizes the serratus anterior mu scles, the mu scles that canbe seen on the side of the rib cage, and are involved in pushing movem ents when the arm s are keptstraight and the scapula are allowed to move forward.
Starting po sition: Seated in the 45 degree position, reach straight behind your bod y, grasp the h andles, and bend
your elbows un til your han ds are near your chest and your pa lms are facing toward s the floor. Keeping knees bent and feet flat on the floor, lay your head back against the bench and
straighten your arm s to the front. Be sure that your arm s are directly in line with the cables, palms facing d own and wrists
straight. Raise your chest and p inch your shoulder blades together. Maintain a very slight,
comfortable, arch in your lower back.
Action: Keeping your arms straight an d p ointing the same d irection of the cables, slowly move your
shoulder blades forward off of the bench, as if shoving your arms straight ahead . Slowly return to the starting position.
Key points:
Maintain a 90 degree angle between upp er arms an d you r torso throughout the exercise. Keep your elbows straight. Do not slouch forward in the upp er spine to further th e motion. Maintain a very slight arch in
your lower back at all times.
Shoulder Exercises
FINISH
START
FINISH
START
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SHOULDER ROTATOR CUFF - Internal Rotation
Muscles worked: This exercise emphasizes the front rotator cuff muscle (subscapularis).
Starting position: Sit on the bench with one side toward s the power rods. Maintain good spinal alignment. Grasp the han dle nearest you and d raw the u pper arm into your side, keeping your elbow bent.
Distance yourself on the bench to eliminate slack in the cable. Use a very light resistance. This is not a powerful movement.
Action: Rotate your forearm towards you r abdom en, keeping your elbow by your side d uring the entire
motion. Slowly return to the starting position.
Key points: Control the motion du ring the entire exercise. DO NOT USE MOMENTUM. Do not rotate the spine to get additional range of motion. Try for pure rotation of the
shou lder joint. More is not better! Use light resistance only. Pick a resistance that you can perform 12 - 15 perfect reps.
SHOULDER ROTATOR CUFF - External Rotation
Muscles worked: This exercise emphasizes the rear portion of the rotator cuff (infraspinatus andteres minor muscles). This area generally gets very weak as we age and needs to be add ressed by almosteveryone.
Starting position: Sit on the bench with one side toward s the power rods. Maintain good spinal alignment. Using the arm furthest from the rods, reach across your body, grasp th e hand le nearest you and
draw that arm back into your side, keeping your elbow bent. Allow your forearm to rest against your abd omen and your elbow against your side, taking out
some of the slack or tension in the cables.
Action: Rotate your forearm aw ay from your abdom en and out to the side, keeping your elbow/ up per
arm by your side d uring the entire motion.
Slowly return to the starting position.
Key points: Control the motion du ring the entire exercise. DO NOT USE MOMENTUM. Do not rotate the spine to get additional range of motion. Try for pure external rotation of the
shou lder joint. More is not better! Use light resistance only. Pick a resistance that allows you to perform 12 - 15 reps.
FINISH
START
FINISH
START
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SHOULDER EXTENSION - (elbows sta bilized)
Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres majorand rear deltoid muscles), as well as the muscles between you r shoulder blades (midd le trapezius andrhomboid mu scles). The triceps mu scles, located on the back of the upp er arms, are worked through outthe entire motion as they try to prevent the elbows from bending.
Starting po sition: With the bench flat, sit facing the power rods, knees bent, and feet flat on the floor. Grasp the han dles with your palms facing towards the floor. Tighten your tru nk m uscles to stabilize your spine wh ile maintaining a very slight arch in the
lower back.
Action: Initiate the movement by pinching your shoulder blades together. Continue the movement by moving your hands in an arc downward and backward towards
your hips. Slowly return to the starting position.
Key points: Do not lose spinal alignment - keep chest lifted. Keep the lats tightened throughout the entire motion.
Release your shou lder blades at the end of each rep an d initiate each new rep by retracting yourshoulder blades.
SHOULDER SHRUG - Scapu lar Elevation
Muscles worked: The primary mu scles emphasized are the up per trapezius and associatedsmaller muscles of the region.
Starting po sition: Stand on th e platform facing the power rods. Reach down and gra sp the hand les with the
palms facing each other or facing backward, w hichever is more comfortable. Let your arms h ang extending in the direction of the pu lleys.
Action: Raise your shoulders toward s the back of your head, making su re your neck/ head position
does not move. Slowly reverse the motion, keeping the up per trap ezius mu scles tight during th e entire motion.
Key points: Do not bend the neck backwards or forwards wh ile raising the shoulders. Do not slouch up on lowering the shoulders Keep the spine in good a lignment th roughout the en tire motion. Make sure both shoulders raise evenly. For a v ariation, bend forward slightly from th e hips, not the sp ine.
FINISH
START
FINISH
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REVERSE FLY - Shoulder H orizontal Abduction (elbows stabilized)
Muscles worked: This exercise emp hasizes the back p ortion of the shoulder mu scles (the reareltoids, as w ell as the rear portion of the midd le deltoids.)
Starting position: With the bench flat, sit facing the power rods, knees bent, and feet flat on the floor. Grasp the hand les with your palms facing towards the floor and arm s nearly straight. Sit up straight and then bend over slightly from the hips (not the sp ine) until arms are in front
of body at a 90 degree angle to your torso. Lift chest and pinch shoulder blades together.
Action: Maintaining the same slight bend in your arm s, move your elbows outward an d backward s,
keeping a 90 degree angle between your up per arm s and the sides of your torso. Move until your elbows are slightly behind your shou lders, then slowly reverse the motion
keeping the rear shoulder m uscles tightened d uring the entire motion.
Key points: Maintain a 90 degree angle between your up per arm s and the sides of your torso during the
exercise. Keep shoulder blades pinched together and maintain good spinal alignment d uring the
exercise. To work one a rm at a time, place non-working hand on top of the bench for additional
stabilization.
FINISH
START
Shoulder Exercises
REVERSE SHOULDER SHRUG - Scapu lar Elevation
Muscles worked: The primary mu scles emphasized are the u pper trap ezius and associatedmaller muscles of the region.
Starting position: Stand on th e platform facing away from the power rods. Reach dow n and grasp the hand les
with the palms facing each other or facing backward , whichever is more comfortable. Let your a rms h ang extending in the direction of the pu lleys.
Action: Raise your shoulders toward s the back of your head, making su re your neck/ head position
does not move. Slowly reverse the motion, keeping the up per trap ezius mu scles tight during the entire motion.
Key points: Do not bend the neck backwards or forward s while raising the shoulders. Do not slouch up on lowering the shoulders. Keep the spine in good alignment throughout the entire motion. Make sure both shoulders raise evenly. For a var iation, bend forward slightly from the hips, not the sp ine.
FINISH
START
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WIDE PULLDOWNS with the Lat Tower - Shoulder Adduction (with elbow flexion)
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoidwhich make u p the large pu lling mu scles of your upp er back. It also involves the mu scles on the front of your u pper a rms (the biceps group ) which are responsible for bending your elbows.
Starting po sition: To determine the ap propriate grip width for you, hold you arms straight out to the sides at
shoulder h eight. Bend your elbows ap proximately 90 degrees. Your ha nds sh ould be n o widerthan your elbows. (for some individuals slightly less than elbow width is more comfortable)
Facing the power rods, grasp the bar at a w idth determ ined above, then sit on the bench. Position your thighs directly und er the pu lleys and sit up right with your arm s extending
upw ard. NOTE: You m ay position your hips directly und er the pu lleys but then you must leanback slightly from hips (not the waist).
Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in yourlower back.
Action: Initiate the movement by p ulling your shoulder blades d own and together while
simultaneously drawing your elbows downw ard to the sides, and then inw ard, towards yourtrunk.
The bar may n ot touch your chest but, at the end of the motion, your arms should be d rawnnear your sides (although they m ay not be touching your sides), your shoulder blades shouldbe fully depressed toward your hips and your forearms must be up ward in line with the direc-
tion of the cables (not forward). Slowly return to the starting p osition allowing your arm s and shoulder blades to move fully
upw ard, without relaxing the muscles.
Key points: Do not lose spinal alignment. Keep the lats tightened throughout th e entire motion.
NARROW PULLDOWNS with the Lat Tower - Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoidwhich make u p the large pu lling mu scles of your upp er back. It also involves the mu scles on the front of your u pper a rms (the biceps group ) which are responsible for bending your elbows.
Starting po sition: Attach a single handle to each cable. Facing the power rods, grasp the hand les with the correspond ing hand, p alms facing each
other, and sit on the bench. Position your thighs directly und er the pu lleys and sit up right with your arm s extending
upw ard. NOTE: You m ay position your hips directly und er the pu lleys but then you must leanback slightly from hips (not the waist).
Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in yourlower back.
Action: Keeping your han ds shou lder width, initiate the movem ent by pu lling your shoulder blades
dow n and together while simu ltaneously draw ing your elbows dow nward to the front, andthen inward , towards the sides of your body.
At the end of the motion, your arms should be d rawn n ear your sides (although m ay not betouching your sides), your shoulder blades should be fully depressed towards your hips an dyour forearms mu st be upw ard in line with the d irection of the cables (not forward).
Slowly return to the starting position allowing your arms a nd sh oulder blades to move u pw ardfully, without relaxing the muscles.
Key points: Do not lose spinal alignment. Keep the lats tightened throughout th e entire motion.
Back Exercises
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Back Exercises
FINISH
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LYING LAT PULLDOWNS - Mod ified
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoidwhich make u p the large pu lling muscles of your u pper back and eliminates the biceps from themovement.
Starting po sition: Lie on you r back on the bench, head tow ard the power rods. Your bu ttocks will eventually be
off the end of the bench. Slip you r arm s through the hand les and slide the cuff just p ast your elbows an d tighten cuffs. Grasp the cable with your palm s facing inward and slide your bod y down along the bench far
enough that your arms are fully extended, knees bent a nd feet flat on the floor. Tighten your abdom inals to stabilize your sp ine while maintaining a very slight arch in the
lower back.
Action: Initiate the movement by p ulling your shoulder blades d own towa rds your bottom and then
immed iately start slowly pulling your elbows down tow ards your hips an d then inw ard to theside of your body.
Slowly return to the starting p osition, allowing your arms a nd shoulder blades to move back uptowards the p ower rods w ithout relaxing.
Key points: Do not lose spinal alignment. Keep the lats tightened throughout the entire motion. Release your shou lder blades at the end of each rep an d initiate each new rep by d epressing
your shoulder blades.
FUNCTIONAL LOW BACK EXTENSION - Seated (with hip extension)
Muscles worked: This exercise emp hasizes the mu scles in your low back (erector spinae anddeep spinal mu scles) that are necessary for providing stabilization and protection for the spine. Thelower back muscles are challenged isometrically just like they should be used when lifting and carrying indaily life. The gluteus maximus and the hamstrings are also strengthened at the hip.
Starting po sition: Sit on the bench facing the pow er rods. Grab handles and slide them over your forearms near your elbows. Place heels on the end of the platform, bend the knees comfortably, cross your arms in front of
your chest and pull hand les tightly to your chest. Sit up straight, lift your chest, tighten your tru nk m uscles and m aintain a slight arch in your
lower back. Pinch your shoulder blades together slightly. Lean forward from the hips slightly letting out some of the tension in the cables.
Action: Keeping your chest lifted, move your entire torso backwards as a u nit by pivoting at the hips. Slowly return to the starting position without slouching or changing spinal alignment.
Key points: Keep you r chest lifted an d a very slight arch in you r lower back at all times. Move from the hips only, not your waist. Do not increase or decrease the arch in your lower
back during the movement.
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SEATED LAT ROWS - Shoulder Extension (and elbow flexion)
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoidmu scles which make u p the large pu lling muscles of your u pper back. The biceps mu scles on the front of the upp er arm are also involved in this movement.
Starting position: Sit on the bench facing the power rods. Grab handles w ith palms facing each other. Place heels on the end of the platform, bend the knees comfortably. Sit up straight with your spine in good a lignment.
Action: Initiate the movement by pinching your should er blades together. Pull the upper arms d ownw ard and backward, brushing past the sides of the body wh ile
keeping the forearms pointing in the direction of the cable. Slowly return to the starting position.
Key points: Do not bend your torso forward at any point. Do not lose spinal alignment - keep chest lifted. Release your shou lder blades at the end of each rep an d initiate each new rep by pinching your
shoulder blades.
LYING LAT PULLDOWNS - Shoulder Add uction
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoidwhich make u p the large pu lling muscles of your u pper back, as well as involving your biceps wh ich arelocated on the front of your up per arm s.
Starting position: Lie on your back on the bench, head toward the pow er rods. Your bu ttocks will eventually be
off the end of he bench. Grasp the han dles with your palms facing up and slide your bod y dow n along the bench far
enough th at your arms are fully extended, knees bent a nd feet flat on the floor. Tighten your abdom inals to stabilize your sp ine while ma intaining a very slight arch in the
lower back.
Action: Initiate the movemen t by pulling your shoulder blades down toward you r bottom and th en
immediately start slowly pulling your elbows d own towa rds your hips and then inward to theside of your body.
Slowly return to the starting position, allowing your arms a nd shoulder blades to move back u ptowards the p ower rods without relaxing.
Key points: Do not lose spinal alignment. Keep the lats tightened th roughout the entire motion. Release your shou lder blades at the end of each rep an d initiate each new rep by dep ressing
your shoulder blades.
Back Exercises
FINISH
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REVERSE GRIP PULLDOWNS with the Lat Tower - Shoulder Extension (with elbowflexion)
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoidwhich make u p the large pu lling muscles of your u pper back. It also involves the mu scles on the front of your u pper a rms (the biceps group ) which are responsible for bending your elbows.
Starting po sition: Facing the power rods, grasp the bar with an u nderhan d grip, at a width d etermined above.
Then sit on the bench. Position your thighs directly und er the pu lleys and sit up right with your arm s extending
upw ard. NOTE: You m ay position your hips directly und er the pu lleys but then you mu st leanback slightly from hips (not the waist).
Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in yourlower back.
Action: Initiate the movement by p ulling your shoulder blades d own an d together while
simultaneously drawing your elbows downw ard to the sides, and then inw ard, towards yourbody.
At the end of the motion, your arms should be d rawn n ear your sides (although m ay not betouching your sides), your shoulder blades should be fully depressed towards your hips an dyour forearms mu st be upw ard in line with the d irection of the cables (not forward).
Slowly return to the starting p osition allowing your arm s and shoulder blades to m ove fullyupw ard, without relaxing the m uscles.
Key points: Do not lose spinal alignment. Keep the lats tightened throughout the entire motion.
LYIN G LAT FLY - Shoulder Addu ction
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoidwhich make u p the large pu lling muscles of your u pper back, as well as involving your biceps which arelocated on the front of your up per arm s. Note: This motion can be further emp hasized using the pu rvispec bar attachment.
Starting po sition: Lie on your back, head tow ard the p ower rods. Grasp the hand les and straighten the arms ou t to the sides with your p alms facing aw ay from
the pulleys, knees bent, and feet flat on the floor. Tighten your abdom inals to stabilize your sp ine while maintaining a very slight arch in the
lower back.
Action: Initiate the movement by p ulling your shoulder blades d own towa rd your bottom an d then
immed iately start pulling your arms inward towards the sides of your body with a slowcontrolled motion.
Slowly return to the starting p osition, allowing your arms a nd shoulder blades to move back up/ ou t toward the pow er rods without relaxing.
Key points: Do not lose spinal alignment. Keep the lats tightened throughout the entire motion. Release your shou lder blades at the end of each rep an d initiate each new rep by d epressing
your shoulder blades.
Back Exercises
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ONE ARM SEATED LAT ROWS - Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoidmu scles which make u p the large pu lling muscles of your u pper back. The biceps mu scles on the front of the upp er arm are also involved in this movement.
Starting position: Sit on the bench facing the p ower rods an d grasp one hand le. Place heels on the end of the platform, bend the kn ees comfortably, and allow you r arm to bend
slightly. Sit up straight with your spine in good a lignment. Rest your non-involved h and on your h ip, thigh or the bench to help stabilize the spine and to
eliminate tru nk rotation.
Action: Initiate the movem ent by pinching your should er blade. Pull the upp er arm d own an d back, brushing past the side of your body w hile keeping the
forearm pointing in the direction of the cable. Slowly return to the starting position.
Key points: Do not bend your torso forward.
Do not lose spinal alignment - keep chest lifted. Keep the lats tightened th roughout the entire motion. Release your shou lder blade at the end of each rep an d initiate each new rep by retracting your
shoulder blades.
SCAPULAR RETRACTION
Muscles worked: This exercise develops the m uscles between you r shoulder blades (middletrapezius and rhomboids), that pull your shoulder blades together and are essential to good posture.
Starting position: Sit on the bench facing the power rods. Grab handles w ith palms facing each other. Place heels on the end of the platform, bend hips an d knees comfortably, arms straight. Lift your chest, sit up straight with your spine in good a lignment a nd tighten your trunk
muscles.
Action: Keeping your a rms straight, slowly pinch your shoulder blades together. When your sh oulder blades are fully retracted, slowly return to the starting position.
Key points: Do not bend your torso forward. Do not lose spinal alignment - keep chest lifted. Do not pull with your arm muscles.
Back Exercises
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STIFF-ARM PULLDOWN with Lat Tower - Shoulder Extension (elbow stabilized)
Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres majorand rear deltoid muscles), as well as the muscles between the lower part of your should er blades (lowertrapezius m uscles). The triceps m uscles, located on the back of the up per arm s, will also be involved.
Starting po sition: Remove (or straddle) the bench and stand facing the p ower rods. Grasp the lat bar with your p alms down . Step back slightly. This may have to be adjusted on the first rep to insure that there is enough
movemen t in the cable to complete the range of m otion. Bend over slightly from you r hips (not the w aist), lift your chest and tighten your abdominals
to stabilize your spine w hile maintaining a very slight arch in the lower back.
Action: Initiate the movem ent by lowering your shou lder blades dow n and together. Keeping your arms straight, continue by slowly moving your hands in an a rc downw ard and
then in toward you r legs. Slowly return to the starting position without relaxing your mu scles.
Key points: Do not lose spinal alignment - keep chest lifted.
Keep the lats tightened throughout the entire motion. Release your shou lder blades at the end of each rep an d initiate each new rep by d epressing
(lowering) your shoulder blades. Keep your elbows nearly straight (not locked) throughout the entire exercise.
Back Exercises
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LYING TRICEPS EXTENSION - Elbow Extension
Muscles worked: This exercise emp hasizes the triceps mu scles located on the backs of the up perarms.
Starting po sition: Lie on your back with your head tow ards the Power Rods. Knees bent and your feet flat on the
floor. Reach overhead a nd grasp the hand les, palms facing towards the ceiling. Straighten your arm s and bring them d own d irectly beside your body. Raise your chest and p inch your shoulder blades together. Maintain a very slight arch in
your lower back.
Action: Keeping your up per arm s stationary and by your side, bend your elbows moving your han ds inan arcing motion towards you r chest. Stop you r m otion at app roximately 90 degrees, then slowly reverse your arcing m otion until
your elbows are fully straight.
Key points: Keep your u pper arm s motionless. Keep wrists straight. Tighten the triceps throughout the exercise and control the motion on th e way down .
FRENCH PRESS - Elbow Extension Overhead
Muscles worked: This exercise emp hasizes the triceps mu scles located on the backs of the up perarms.
Starting po sition: Sit on the bench facing away from the p ower rods. Bend the kn ees and p lace your feet flat on
the floor. Reach behind an d grasp one or both of the h andles, palms facing each other. Draw your arms u p u ntil your elbows are comfortably overhead (different for everyone) and
your han ds are pointed to the ceiling. Tighten your trunk mu scles and maintain a very slight arch in your lower back.
Action: Keeping your u pper a rm stationary, bend your elbows allowing your han ds to m ove
downward in an arcing motion. Stop your motion at ap proximately 90 degrees and then slowly reverse your arcing motion un til
your elbow is straight.
Key points: Keep your u pper arm motionless. Keep wrists straight.
Tighten the triceps throughout the exercise and control the motion on th e way down . Keep you r chest lifted, abs tight and maintain a very slight arch in your lower back.
Arm Exercises
FINISH
START
FINISH
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TRICEPS KICKBACK
Muscles worked: This exercise emp hasizes the triceps mu scles located on the backs of the up perarms.
Starting position: Stradd le the bench facing the power rods, bend forward at the hips (not the waist) unit the
torso is parallel to the bench, keeping your chest lifted and maintaining a very slight arch inyour lower back.
Supp ort yourself with one arm on th e bench and grasp a hand le with your free hand , palmfacing inward .
Draw your elbow back so that the u pper arm is beside the body, parallel to the bench, and theelbow is bent approximately 90 degrees.
Action: Straighten elbow w hile keeping your u pper arm completely still.
When arm is completely straight, slowly return to the starting p osition.
Key points: Maintain spinal alignment. Keep your arm at your side and your wrist straight throughout entire motion. Tighten the triceps throughou t the exercise and control the motion.
Arm Exercises
FINISH
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CROSS TRICEPS EXTENSION
Muscles worked: This exercise develops the triceps mu scle located on the back of the u pper arm.
Starting position: Seated in the 45 degree position, reach straight behind your bod y, grasp a hand le, and bend your
elbow until your hand is near your chest and your p alms are facing toward s the floor. Keeping knees bent an d feet flat on the floor, lay your head back against the bench and straighten
your arm to the front. Then, reaching slightly across mid-line, grasp the han dle, palm d own, w ith the opp osite arm. With your free hand lightly grasp the back of your arm near your elbow, to give youself a
reference point to help stabilize the w orking arm. Raise your chest and p inch your shoulder blades together. Maintain a very slight arch in your
lower back.
Action: Keeping your u pper arm stationary, bend your elbow, moving your han d in an arcing motion
across your chest. Stop you r m otion at app roximately 90 degrees, then slowly reverse the arcing motion u ntil your
elbow is straight.
Key points: Keep your u pper arm motionless. Keep wrist straight. Tighten your triceps throughout the exercise and control the motion on the way dow n.
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SEATED TRICEPS EXTENSION - Elbow Extension
Muscles worked: This exercise emp hasizes the triceps mu scles located on the backs of the up perarms.
Starting po sition: Seated in the 45 degree position, reach straight behind your bod y, grasp the h andles, and bend
your elbows un til your han ds are near your chest and your pa lms are facing toward s the floor. Keeping knees bent and feet flat on the floor, lay your head back against the bench andstraighten your arm s to the front.
Be sure that your arm s are directly in line with the cables, palms facing d own and wristsstraight.
Raise your chest and p inch your shoulder blades together. Maintain a very slight,comfortable, arch in your lower back.
Action: Keeping your u pper a rms stationary, slowly bend you r elbows allowing your h ands to m ove in
an arcing motion towards your head . Stop w hen th e elbows are a pproximately 90 degrees. Slowly reverse your arcing m otion until your elbows a re straight.
Key points: Keep your u pper arm s/ shoulders motionless. Keep wrists straight. Tighten the triceps throughout the exercise and control the motion on th e way down .
STANDING BICEPS CURL - Elbow Flexion (in sup ination)
Muscles worked: This exercise emp hasizes and develops the biceps m uscles which are locatedon the front of your upp er arms an d are p rimarily responsible for bending your elbows.
Starting po sition: Remove the bench and stand on the platform, straddle the rail, facing the power rods. Bend d own an d grasp th e handles with your p alms facing forward. Stand w ith your up per arm s by your sides (although not sma shed against them). Lift your
chest, tighten your abdom inals and m aintain a very slight arch in your lower back.
Action: Curl handles forward , then upw ard, and then in towards shoulders w hile keeping your elbows
at your sides and you r upp er arms completely still. Slowly lower to the starting position by performing the sam e arcing motion.
Key points: Keep elbows at your sides. Keep wrists straight. Keep your tru nk mu scles tight and m aintain a very slight arch in your lower back.
Arm Exercises
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Arm Exercises
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CON CENTRATION BICEPS CURL - Elbow Flexion (in sup ination)
Muscles worked: This exercise emphasizes the biceps muscles which are located on the front of your up per arm s and are p rimarily responsible for bending your elbows.
Starting position: Stand, one foot on the platform, one foot on the floor, and one side toward s the pow er rods. With the hand closest to the power rods, grasp th e hand le. Keeping your ba ck straight, bend at the hips and knees, until your trunk is parallel to the floor.
Place the u ninvolved hand on the thigh to help stabilize. Straighten your elbow and point your arm towards the floor.
Action: Curl hand le away from the cable, then upwa rd toward s the shoulder while keeping the upp er
arm completely motionless and you r elbow pointing d irectly toward th e floor at all times. Slowly return to the starting position performing the same arc of motion.
Key points: Keep the elbow pointing toward the floor at all times. Keep wrist straight Bend at the hips, not at the waist. Keep your back straight, chest up and maintain a v ery slight arch in you r lower back.
SEATED BICEPS CURL - Flexion (in supin ation)
Muscles worked: This exercise emphasizes the biceps muscles which are located on the front of your up per arm s and are p rimarily responsible for bending your elbows.
Seated position: Sit facing the Power Rods, knees bent with one foot on the bench and one on the floor.
Grasp the hand le and rest the back of your up per arm , not your elbow, on the elevated knee. Maintain correct spinal alignment.
Action: Curl the forearm towards the up per arm , keeping your upp er arm completely still. Slowly return to the starting position without relaxing the biceps.
Key points: Do not rock the up per body while bending your elbow. Keep wrist straight. Keep your chest lifted, trunk mu scles tight and maintain a very slight arch in your lower back.
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SEATED WRIST EXTENSION
Muscles works: This exercise develops the back and top parts of your forearms and is critical inhelping to prevent injuries like tennis elbow.
Starting po sition: Sit facing the pow er rods w ith your knees bent and feet flat on the bench. Grasp the hand les with your palms facing dow n and rest your mid-forearms on your upp er
legs with the elbows flared out to the sides. Be sure to sit far enough backwards on the bench to m aintain tension through out the exercise. Raise your chest, tighten your trun k mu scles and maintain a v ery slight arch in you r lower
back.
Action: Slowly curl the back of your fists towards the forearms. Slowly return to the starting position.
Key points: Move slowly and keep tension in the back of the forearms at all times. You can p erform th is exercise one arm at a time to m ake it easier to focus and isolate the back of
your forearms, or you can perform it with both arm s simultaneously to save time.
STAN DING WRIST CURL
Muscles worked: This exercise emphasizes the front part of your forearms as well as increasingthe strength of your grip. It also isometrically challenges your biceps mu scles, located on the front partof your u pper arms.
Starting po sition: Remove the bench and stand on the platform facing the pow er rods. Bend d own an d grasp th e handles with your p alms facing forward. Stand w ith your upp er arms and elbows by your sides. Lift your chest, tighten your trunk m uscles and m aintain a very slight arch in your lower back. Bend your arm 90 degrees, palms u p, and hold that p osition throughout the entire exercise.
Action: Slowly curl your fists towards the front of your forearms. Keeping your forearms still, slowly let your fists return to the starting position.
Key points: Move slowly and keep tension in the front of the forearm at all times. Do not increase or decrease the bend in your arm , perform the entire motion at your wrist. Do not rock your body. Keep your chest lifted, abs tight and m aintain a slight arch in your
lower back.
Arm Exercises
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REVERSE CURL - Elbow Flexion (in prona tion)
Muscles worked: This exercise emphasizes the deep arm muscle (brachialis) while involving thefront forearm muscle (brachioradialis) and the biceps as well.
Starting position: Remove the bench and stand on the platform facing the p ower rods. Bend d own an d grasp th e handles with your p alms facing backward. Stand w ith your arms by your sides. Lift your chest, tighten your abd ominals and maintain a very slight arch in your lower back.
Action: Keeping the palms facing down, slowly curl the handles forward, then u pwa rd, then in toward s
your shoulders w hile keeping your elbows at your sides and you r upp er arms completely still. Slowly lower to the starting position.
Key points: Keep elbows at you r sides. Keep wrists straight. Keep your tru nk mu scles tight and m aintain a very slight arch in your lower back.
SEATED WRIST CURL - Wrist Flexion
Muscles worked: This exercise develops the front part of your forearms as well as increasing thegrip strength.
Starting position: Sit facing the pow er rods w ith your knees bent and feet flat on the bench. Grasp the hand les with your palms facing up an d rest your forearms on you r thighs, allowing
the wrists to bend above the kn ees . Raise your chest, tighten your trunk m uscles and m aintain a very slight arch in your lower
back.
Action: Slowly curl your fists towards the front of your forearms. Slowly return to the starting position without relaxing the wrists.
Key points: Move slowly and keep tension in the front of the forearms at all times. You can p erform th is exercise one arm at a time to m ake it easier to focus and isolate the front
of your forearms, or you can p erform it with both arms simu ltaneously to save time.
Arm Exercises
FINISH
START
FINISH
START
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STANDING WRIST EXTENSION
Muscles worked: This exercise emp hasizes the back and top p arts of your forearms. It alsoisometrically challenges your deep biceps muscles (brachialis), located on the front part of your upperarms.
Starting po sition: Remove the bench and stand on the platform facing the pow er rods. Bend d own an d grasp th e handles with your p alms facing backwards. Stand w ith your upp er arms by your sides. Lift your chest, tighten your trunk m uscles and m aintain a very slight arch in your lower back. Bend your elbows 90 degrees hold that elbow position throughout the entire exercise.
Action: Slowly curl the backs of your fists towards the forearms. Keeping your forearms still, slowly return to the starting position.
Key points: Move slowly and never relax the wrist. Do not increase or decrease the bend in you r elbow, perform the entire motion at your w rist. Do not rock your body. Keep your chest lifted, abs tight and m aintain a slight arch in your
lower back.
Arm Exercises
FINISH
START
FINISH
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LYING BICEPS CURL - Elbow Flexion (in sup ination)
Muscles worked: This exercise emp hasizes and develops the biceps m uscles which are locatedon the front of your upp er arms an d are p rimarily responsible for bending your elbows.
Position: Sit on the bench facing the pow er rods, knees bent and feet flat on the p latform. Grasp the handles, with your arms straight and your palms facing dow n. Lie back completely
so that your head is supported by the bench. Keep your chest up , abdominals tight and m aintain a slight arch in your lower back.
Action: Curl handles forward , then upw ard, and then in towards shoulders w hile keeping your elbows
at your sides and you r upp er arms completely still. Slowly lower to the starting position by performing the sam e arcing motion.
Key points: Keep elbows at your sides. Keep wrists straight. Keep your tru nk mu scles tight and m aintain a very slight arch in your lower back.
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REVERSE CRUNCH - Spinal Flexion
Muscles worked: This exercise works your entire abdom inal area including your u pper andlower front abs (rectus abd ominus) and your side abs (obliques).
Starting position: With the bench in the flat position, lie on your back w ith your head towards the p ower rods. Bend your knees fu lly. Bend at the hips based upon desired difficulty. Beginners should be fully bent, bringing the legs
near the abs. As strength improves the legs can be positioned further away. DETERMINETHESE POSITIONS AND MAINTAIN TH ROUGHOU T THE EXERCISE.
Reach overhead grasp either the bench, or the metal frame, with each hand . Relax your n eck.
Action: Tighten your abs and slowly curl your hips tow ards your rib cage. Move as far as you can
without using your legs to get momentum and d o not curl up onto your shoulder blades. Slowly reverse the motion returning to the starting position without relaxing.
Key points: Tighten your abs before you m ove. Keep kn ees and hips stationary.
Allow exhalation up and inhalation dow n without exaggerating breathing. Contract as far into the movement as possible. Lower und er control. Keep abs tight du ring the
entire motion.
RESISTED REVERSE CRUNCH
Muscles worked: This exercise works your entire abdom inal area including your u pper andlower front abs (rectus abd ominus) and your side abs (obliques).
Starting position: With the bench in the flat position, sit facing the power rods and attach both ankle cuffs over
each ankle. Lie flat on your back on th e bench with your h ead facing away from the Power Rods. Bend you r hips and knees so that your thighs are resting on your abd ominals. Reach overhead and grasp the bench. Relax your n eck.
Action: Tighten your abs and slowly curl your hips tow ards your rib cage. Move as far as you can
without using your legs to get momentum and d o not curl up onto your shoulder blades.
Slowly reverse the motion returning to the starting position without relaxing.
Key points: Tighten your abs before you m ove. Keep kn ees and hips stationary. Allow exhalation up and inhalation dow n without exaggerating breathing. Contract as far into the movement as possible. Lower und er control. Keep abs tight du ring the
entire motion.
FINISH
START
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Abdominal