Owners Manual
Page 2
... Triceps Pushdown 24 Triceps Extension 25 Seated Biceps Curl 25 Triceps Kickback 26 Seated (Resisted) Abdominal Crunch 26 Trunk Rotation 27 Leg Extension 27 Squat 28 Standing Hip Extension 28 Standing Hip Abduction 29 Standing Hip Adduction 29 Standing Leg Kickback 30 Standing Calf Raise 30 Contacts 31 Specifications Physical... Equipment 9 Workouts 10 Define Your Goals 10 Design Your Program 11 Twenty Minute Better Body Workout 12 Advanced General Conditioning 12 Twenty Minute Upper/Lower Body 13 Body Building 14 Circuit Training -
... Triceps Pushdown 24 Triceps Extension 25 Seated Biceps Curl 25 Triceps Kickback 26 Seated (Resisted) Abdominal Crunch 26 Trunk Rotation 27 Leg Extension 27 Squat 28 Standing Hip Extension 28 Standing Hip Abduction 29 Standing Hip Adduction 29 Standing Leg Kickback 30 Standing Calf Raise 30 Contacts 31 Specifications Physical... Equipment 9 Workouts 10 Define Your Goals 10 Design Your Program 11 Twenty Minute Better Body Workout 12 Advanced General Conditioning 12 Twenty Minute Upper/Lower Body 13 Body Building 14 Circuit Training -
Owners Manual
Page 13
... Standing Low Back Extension 1-3 Seated Abdominal Crunch 1-3 Reps 10-12 10-12 10-12 10-12 10-12 10-12 10-12 20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F) Time: 20 minutes This program provides a quick and effective workout that your normal routine. Use a pace ... Curl 1-3 Triceps Extension 1-3 Reps 12-15 12-15 12-15 12-15 12-15 Days 2 & 4 Body Part Legs Trunk Exercise Sets Leg Extension 1-3 Squat 1-3 Standing Hip Extension 1-3 Standing Hip Abduction 1-3 Standing Low Back Extension 1-3 Seated Abdominal Crunch 1-3 Reps 12-15 12-15 12-15 12-15 10-12 ...
... Standing Low Back Extension 1-3 Seated Abdominal Crunch 1-3 Reps 10-12 10-12 10-12 10-12 10-12 10-12 10-12 20 Minute Upper/Lower Body Frequency: 4 days per week (M-T-Th-F) Time: 20 minutes This program provides a quick and effective workout that your normal routine. Use a pace ... Curl 1-3 Triceps Extension 1-3 Reps 12-15 12-15 12-15 12-15 12-15 Days 2 & 4 Body Part Legs Trunk Exercise Sets Leg Extension 1-3 Squat 1-3 Standing Hip Extension 1-3 Standing Hip Abduction 1-3 Standing Low Back Extension 1-3 Seated Abdominal Crunch 1-3 Reps 12-15 12-15 12-15 12-15 10-12 ...
Owners Manual
Page 14
...2-4 Triceps Kickback 2-4 Triceps Pushdown 2-4 Triceps Extension 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part Legs Trunk Exercise Sets Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Standing Leg Kickback 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Trunk Rotation 2-4 Reps 8-12 8-12 8-12 ... day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication to training, as well as you lower the weight. Do not neglect any point in the rep. Move slowly on proper form. Use a pace that would allow ...
...2-4 Triceps Kickback 2-4 Triceps Pushdown 2-4 Triceps Extension 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Days 5 & 7 Body Part Legs Trunk Exercise Sets Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Standing Leg Kickback 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Trunk Rotation 2-4 Reps 8-12 8-12 8-12 ... day off (Day 6) Time: 45-60 minutes Body building requires focused concentration and dedication to training, as well as you lower the weight. Do not neglect any point in the rep. Move slowly on proper form. Use a pace that would allow ...
Owners Manual
Page 17
... 5 lbs and decrease your exercise techniques. This is designed to near exhaustion. Use a pace that would allow you lower the weight. Day 1 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Decline Bench Press 2-4 Seated Shoulder Press 2-4... Curl 2-4 Triceps Kickback 2-4 Triceps Pushdown 2-4 Triceps Extension 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 Day 3 Body Part Legs Trunk Exercise Sets Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Hip Abduction 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 5-8 ...
... 5 lbs and decrease your exercise techniques. This is designed to near exhaustion. Use a pace that would allow you lower the weight. Day 1 Body Part Chest Shoulders Exercise Sets Bench Press 2-4 Decline Bench Press 2-4 Seated Shoulder Press 2-4... Curl 2-4 Triceps Kickback 2-4 Triceps Pushdown 2-4 Triceps Extension 2-4 Reps 5-8 5-8 5-8 5-8 5-8 5-8 Day 3 Body Part Legs Trunk Exercise Sets Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Hip Abduction 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Reps 5-8 5-8 5-8 5-8 5-8 ...
Owners Manual
Page 20
facing Power Rod® unit • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Shoulder Exercises .... Success Tips • Lift your chest, keep your knees bent and your feet on the Standing Platform. • Do not increase the arch in your lower back as you raise your arms. Keep your spine steady and tight. • Keep your shoulders evenly. • For variation, perform this exercise bent slightly...
facing Power Rod® unit • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Exercises Shoulder Exercises .... Success Tips • Lift your chest, keep your knees bent and your feet on the Standing Platform. • Do not increase the arch in your lower back as you raise your arms. Keep your spine steady and tight. • Keep your shoulders evenly. • For variation, perform this exercise bent slightly...
Owners Manual
Page 22
Back Exercises Standing Low Back Extension Muscles Worked Lower Trapezius, Erector Spinae, Gluteus Maximus Machine Set-Up • Standing - Success Tips • Lift your chest, keep your knees bent and your feet on the ...; Chest Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. facing outward • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Do not bend...
Back Exercises Standing Low Back Extension Muscles Worked Lower Trapezius, Erector Spinae, Gluteus Maximus Machine Set-Up • Standing - Success Tips • Lift your chest, keep your knees bent and your feet on the ...; Chest Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. facing outward • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Do not bend...
Owners Manual
Page 25
.... • Keep your chest lifted, shoulders pinched together and a very slight arch in your lower back. • Use a controlled motion and tighten your head back against the Seat Back Pad. 25 Owner's Manual Facing outward • Squat Pulley Frame • Leg extension removed • Handgrips • Attach the clips to the Power...
.... • Keep your chest lifted, shoulders pinched together and a very slight arch in your lower back. • Use a controlled motion and tighten your head back against the Seat Back Pad. 25 Owner's Manual Facing outward • Squat Pulley Frame • Leg extension removed • Handgrips • Attach the clips to the Power...
Owners Manual
Page 28
...and your support foot on the Standing Platform. • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from your abs tight throughout the exercise. • Never step off of the Stand Platform while doing the... exercise. Standing Hip Extension Muscles Worked Gluteus Maximus Machine Set-Up • Standing - Facing Power Rod® unit • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. ...
...and your support foot on the Standing Platform. • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from your abs tight throughout the exercise. • Never step off of the Stand Platform while doing the... exercise. Standing Hip Extension Muscles Worked Gluteus Maximus Machine Set-Up • Standing - Facing Power Rod® unit • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. ...
Owners Manual
Page 29
... small range of motion. Standing Hip Adduction Muscles Worked Gluteus Maximus, Adductor Longus Machine Set-Up • Standing - Facing right or left • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Cables farthest from the hips but builds... strength and stability. • Keep your working leg straight or only very slightly bent and your lower back. • This exercise does not burn fat from the active ankle. Success Tips • Do not cross the attached leg ...
... small range of motion. Standing Hip Adduction Muscles Worked Gluteus Maximus, Adductor Longus Machine Set-Up • Standing - Facing right or left • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Cables farthest from the hips but builds... strength and stability. • Keep your working leg straight or only very slightly bent and your lower back. • This exercise does not burn fat from the active ankle. Success Tips • Do not cross the attached leg ...
Owners Manual
Page 30
... entire body upward from your waist or lower back. • Allow your active leg to hang in your chest lifted, spine aligned, abs tight and a very slight arch in the direction of feet. 30 Owner's Manual Facing Power Rod® unit • Squat Pulley Frame • Leg extension and... seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Facing Power Rod® unit • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Standing ...
... entire body upward from your waist or lower back. • Allow your active leg to hang in your chest lifted, spine aligned, abs tight and a very slight arch in the direction of feet. 30 Owner's Manual Facing Power Rod® unit • Squat Pulley Frame • Leg extension and... seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Facing Power Rod® unit • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Standing ...