Owners Manual
Page 2
... Table of Contents Specifications 2 Important Safety Instructions 3 Safety Warning Labels and Serial Number 4 Features and Use 6 How Often Should You Exercise 6 What to Wear 6 Stretching 6 Power Rod® Resistance 8 Adjusting and Understanding the Resistance 8 Connecting the Power Rod® Unit.../Cardiovascular 15 True Aerobic Circuit Training 16 Stength Training 17 Exercises 18 Bench Press 18 Decline Bench Press 18 Incline Bench Press 19 Crossover High Rear Delt Rows 19 Seated Shoulder Press 20 Shoulder Shrug 20 Lateral Shoulder Raise...
... Table of Contents Specifications 2 Important Safety Instructions 3 Safety Warning Labels and Serial Number 4 Features and Use 6 How Often Should You Exercise 6 What to Wear 6 Stretching 6 Power Rod® Resistance 8 Adjusting and Understanding the Resistance 8 Connecting the Power Rod® Unit.../Cardiovascular 15 True Aerobic Circuit Training 16 Stength Training 17 Exercises 18 Bench Press 18 Decline Bench Press 18 Incline Bench Press 19 Crossover High Rear Delt Rows 19 Seated Shoulder Press 20 Shoulder Shrug 20 Lateral Shoulder Raise...
Owners Manual
Page 12
...Count three seconds up and three seconds down and work to change your program. Days 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Triceps Pushdown Seated Biceps Curl Leg Extension Squat 12 Owner's Manual Sets 1-3 1-3 1-3 1-3 1-3 1-3 Reps... and no longer realizing results, or have become stronger, you can increase your training with Hand Grips 1-2 Crossover High Rear Delt Rows 1-2 Seated Biceps Curl 1-2 Triceps Pushdown 1-2 Leg Extension 1-2 Standing Hip Extension 1-2 Standing Low Back Extension 1-2 Seated Abdominal Crunch ...
...Count three seconds up and three seconds down and work to change your program. Days 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Triceps Pushdown Seated Biceps Curl Leg Extension Squat 12 Owner's Manual Sets 1-3 1-3 1-3 1-3 1-3 1-3 Reps... and no longer realizing results, or have become stronger, you can increase your training with Hand Grips 1-2 Crossover High Rear Delt Rows 1-2 Seated Biceps Curl 1-2 Triceps Pushdown 1-2 Leg Extension 1-2 Standing Hip Extension 1-2 Standing Low Back Extension 1-2 Seated Abdominal Crunch ...
Owners Manual
Page 13
... and three seconds down. Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Reverse Grip Pulldown with 1-3 Hand Grips Narrow Pulldown with Hand Grips 1-3 Crossover High Rear Delt Rows 1-3 Seated Biceps Curl 1-3 Triceps Pushdown 1-3 Standing Low Back Extension 1-3 Seated Abdominal Crunch... perform. Rest only 20-30 seconds between sets. Days 1 & 3 Body Part Chest Back Shoulders Arms Exercise Sets Bench Press 1-3 Stiff Arm Pulldowns 1-3 Crossover High Rear Delt Rows 1-3 Seated Biceps Curl 1-3 Triceps Extension 1-3 Reps 12-15 12-15 12-15 12-15 12-15 ...
... and three seconds down. Days 2 & 4 Body Part Back Shoulders Arms Trunk Workouts Exercise Sets Reverse Grip Pulldown with 1-3 Hand Grips Narrow Pulldown with Hand Grips 1-3 Crossover High Rear Delt Rows 1-3 Seated Biceps Curl 1-3 Triceps Pushdown 1-3 Standing Low Back Extension 1-3 Seated Abdominal Crunch... perform. Rest only 20-30 seconds between sets. Days 1 & 3 Body Part Chest Back Shoulders Arms Exercise Sets Bench Press 1-3 Stiff Arm Pulldowns 1-3 Crossover High Rear Delt Rows 1-3 Seated Biceps Curl 1-3 Triceps Extension 1-3 Reps 12-15 12-15 12-15 12-15 12-15 ...
Owners Manual
Page 14
... to training, as well as proper eating habits. Days 1 & 3 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Incline Chest Press 2-4 Seated Shoulder Press 2-4 Crossover High Rear Delt Rows 2-4 Lateral Shoulder Raise 2-4 Shoulder Shrug 2-4 Reps 8-12 8-12 8-12 8-12 8-12 ...8-12 Days 2 & 4 Body Part Back Arms Exercise Sets Stiff Arm Pulldowns 2-4 Narrow Pulldown with Hand Grips 2-4 Seated Biceps ...
... to training, as well as proper eating habits. Days 1 & 3 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Incline Chest Press 2-4 Seated Shoulder Press 2-4 Crossover High Rear Delt Rows 2-4 Lateral Shoulder Raise 2-4 Shoulder Shrug 2-4 Reps 8-12 8-12 8-12 8-12 8-12 ...8-12 Days 2 & 4 Body Part Back Arms Exercise Sets Stiff Arm Pulldowns 2-4 Narrow Pulldown with Hand Grips 2-4 Seated Biceps ...
Owners Manual
Page 19
...; Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Chest Exercises Incline Bench Press - Shoulder Exercises Crossover High Rear Delt Rows Muscles Worked Anterior and Middle Deltoids Machine Set-Up • Standing-facing Power Rod® unit • Front... • Do not let your elbows travel behind your shoulders. • Keep your chest lifted throughout the exercise. 19 Owner's Manual Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Seated -
...; Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Chest Exercises Incline Bench Press - Shoulder Exercises Crossover High Rear Delt Rows Muscles Worked Anterior and Middle Deltoids Machine Set-Up • Standing-facing Power Rod® unit • Front... • Do not let your elbows travel behind your shoulders. • Keep your chest lifted throughout the exercise. 19 Owner's Manual Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Seated -