exercise List - Powertec Home Gym · Abdominal Crunch Bent Over Row Calf Raise Close Grip Bench...
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Abdominal Crunch Bent Over Row Calf Raise Close Grip Bench Press Close Grip Pushdowns Decline Bench Press Flat Bench Press Incline Bench Press Isolateral Bench Press Isolateral Bent Over Row Isolateral Shoulder Press Lunges Overhand Pulldown Overhand Tricep Pushdown Shoulder Press Shrug Squat Underhand Pulldown Underhand Tricep Pushdown Wide Grip Pulldown exercise List exercise matrix Squat Abdominal Crunch •Load desired weight onto the Lat Pull Down Lever Arm. •Sit on the seat facing out from the machine. •Grab the Lat Pull Handles or Close Grip Bar and pull down to shoulder height, return to start and repeat. •Connect AB Bar to the AB Lever Arm. •Load desired weight onto the AB Lever Arm. •Sit on seat facing out, grab bar and crunch inwards bending your torso forward, return to start and repeat. •Connect the Chain / Bar onto the Close Grip, Swivel Bar on the Lat Pull Down U Shape Arm. •Load desired weight onto the Lat Lever Arm. •Standing to the side of the seat or straddling the seat, grab the short handle and press downward into a locked position from the elbow keeping arms at the side, return to start position and repeat. •Starting Position: Stand with your feet shoulder width apart. Grip the bar at approximately shoulder width with the palms of your hands facing down, and knees slightly bent. Bend at the waist so your shoulder blades are directly over the bar. •Look straight ahead, keep your back straight and bending at the elbows, lift the bar to your chest. •Pause briefly, then slowly return to the standing position (your arms should be extended and shoulders stretched downward). •Starting Position: Position yourself with the shoulder pads comfortably resting on your shoulders and your feet shoulder width apart. Grip the bar comfortably and make sure the weight is evenly distributed. •Inhale as you squat (Same motion as sitting into a chair), lowering yourself until your thighs are parallel with the floor. Do no allow your knees to go forward further than your toes. •Pause briefly, then exhale as you straighten, returning to your starting position. TIP: Never lock your knees. •Starting Position: Seat height should place your shoulders level with the handles and your back firmly supported by the inclined bench. Your paims should be facing away from you with your wrists in line with your forearms and your elbows in line with the middle of your trunk. Place your feet on the floor firmly to help brace your back and abdominal muscles. •While exhaling, slowly begin the lift by straightening your elbows (never lock your elbows). Maintain the alignment of your wrists and forearms and your head and spine. Keep your back straight. Pause for a moment when your elbows are fully extended (not locked). •Use your back muscles to slowly bend your elbows to return to the starting position. TIP: While extended, your shoulders are more vulnerable. Use your back muscle to help stabilize your shoulders. •Lock both arms into place •Place Backrest Pad in desired setting position ie. From Incline, Decline to Flat positions. •Adjust press arms into a desired starting position. •Load desired weights on to press arms. •Grip handles and press upwards into full lock position, return to starting point and repeat exercise routine. •Starting Position: Position yourself with the shoulder pads comfortably resting on your shoulders and place one foot on the foot plate and one foot off. •Push the squat arm up with your legs and shoulders and push the safety lock pin in. •Squat downwards and return to starting position. Switch feet after the pre-set repetitions. “Always consult with a physician prior to starting any exercise program” “Consult a certified personal trainer regarding proper technique, body movement, and weight capacity before starting any exercise program” Overhand Tricep Pushdown Close Grip Pushdowns Bent Over Row Isolateral Bench Press Lunges Shoulder Press
Transcript of exercise List - Powertec Home Gym · Abdominal Crunch Bent Over Row Calf Raise Close Grip Bench...
Abdominal CrunchBent Over RowCalf RaiseClose Grip Bench PressClose Grip Pushdowns
Decline Bench PressFlat Bench PressIncline Bench PressIsolateral Bench PressIsolateral Bent Over Row
Isolateral Shoulder PressLungesOverhand PulldownOverhand Tricep PushdownShoulder Press
ShrugSquatUnderhand PulldownUnderhand Tricep PushdownWide Grip Pulldown
exercise List
exercise matrixSquat Abdominal Crunch
•Load desired weight onto the Lat Pull Down Lever Arm.•Sit on the seat facing out from the machine.•Grab the Lat Pull Handles or Close Grip Bar and pull down to shoulder height, return to start and repeat.
•Connect AB Bar to the AB Lever Arm.•Load desired weight onto the AB Lever Arm.•Sit on seat facing out, grab bar and crunch inwards bending your torso forward, return to start and repeat.
•Connect the Chain / Bar onto the Close Grip, Swivel Bar on the Lat Pull Down U Shape Arm.•Load desired weight onto the Lat Lever Arm.•Standing to the side of the seat or straddling the seat, grab the short handle and press downward into a locked position from the elbow keeping arms at the side, return to start position and repeat.
•Starting Position: Stand with your feet shoulder width apart. Grip the bar at approximately shoulder width with the palms of your hands facing down, and knees slightly bent. Bend at the waist so your shoulder blades are directly over the bar. •Look straight ahead, keep your back straight and bending at the elbows, lift the bar to your chest.•Pause briefly, then slowly return to the standing position (your arms should be extended and shoulders stretched downward).
•Starting Position: Position yourself with the shoulder pads comfortably resting on your shoulders and your feet shoulder width apart. Grip the bar comfortably and make sure the weight is evenly distributed.•Inhale as you squat (Same motion as sitting into a chair), lowering yourself until your thighs are parallel with the floor. Do no allow your knees to go forward further than your toes.•Pause briefly, then exhale as you straighten, returning to your starting position.TIP: Never lock your knees.
•Starting Position: Seat height should place your shoulders level with the handles and your back firmly supported by the inclined bench. Your paims should be facing away from you with your wrists in line with your forearms and your elbows in line with the middle of your trunk. Place your feet on the floor firmly to help brace your back and abdominal muscles.•While exhaling, slowly begin the lift by straightening your elbows (never lock your elbows). Maintain the alignment of your wrists and forearms and your head and spine. Keep your back straight. Pause for a moment when your elbows are fully extended (not locked).•Use your back muscles to slowly bend your elbows to return to the starting position.
TIP: While extended, your shoulders are more vulnerable. Use your back muscle to help stabilize your shoulders.
•Lock both arms into place•Place Backrest Pad in desired setting position ie. From Incline, Decline to Flat positions.•Adjust press arms into a desired starting position.•Load desired weights on to press arms.•Grip handles and press upwards into full lock position, return to starting point and repeat exercise routine.
•Starting Position: Position yourself with the shoulder pads comfortably resting on your shoulders and place one foot on the foot plate and one foot off.•Push the squat arm up with your legs and shoulders and push the safety lock pin in.•Squat downwards and return to starting position. Switch feet after the pre-set repetitions.
“Always consult with a physician prior to starting any exercise program”“Consult a certified personal trainer regarding proper technique, body movement,
and weight capacity before starting any exercise program”
Overhand Tricep Pushdown Close Grip Pushdowns
Bent Over Row Isolateral Bench Press
Lunges Shoulder Press
