1. LAT PULL-BACK 2. LAT PULL-FRONT (LATISSIMUS DORSI-POSTERIOR DELTOIDS BICEPS-
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1 1. LAT PULL-BACK (LATISSIMUS DORSI-POSTERIOR DELTOIDS BICEPS- BRACHIALIS) FIT LAT BAR TO HIGH PULLEY AND ROLL PADS TO TOP HOLE. GRIP HANDLES, PULL DOWN AND SIT FORWARD WITH THIGHS UNDER ROLL PADS. ARCH YOUR BACK AND PULL THE BAR TO THE BACK OF YOUR NECK. 2. LAT PULL-FRONT (LATiSSIMUS DORSI-POSTERIOR DELTOIDS BICEPS- BRACHIALfS) FIT LAT BAR TO HIGH PULLEY AND ROLL PADS TO TOP HOLE. SIT FACING THE PAD AND LEAN AGAINST ROLL PADS. ARCH YOUR BACK AND PULL THE BAR TO THE TOP OF YOUR CHEST.
2 3. MILITARY PRESS (ANTERIOR DELTOIDS-TRICEPS-MEDIAL DEITOIDS- TRAPEZIUS-BACK MUSCLES) RELEASE THE LOCK LEVER, "BENCH PRESS" THE ARMS OUT AND LEAN FORWARD- 45" MOVE BACK SO YOUR LOWER BACK IS SUPPORTED AGAINST THE PAD. FROM THIS POSITION PUSH DIRECTLY UP. THE PUSH MUST BE DIRECTLY OVERHEAD. 4. BENCH PRESS (PECTORALS-DELTOIDS-TRICEPS) RELEASE LOCK LEVER, FIT ROLL PADS TO TOP HOLE FOR LEG ROOM IF REQUIRED. FROM THE SEATED POSITION GRIP HANDLES AND PUSH FORWARD WITH ELBOWS DIRECTLY OUT TO THE SIDES. THE BENCH ARM SYSTME PROVIDES GOOD PRE-STRETCH.
3 5. BUTTERFLY (PECTORALS ALMOST COMPLETELY ISOLATED) ENGAGE LOCK LEVER. MOVE ROLL PADS TO TOP HOLE FOR LEG ROOM IF REQUIRED. FROM THE SEATED POSITION PLACE ELBOWS OR UPPER ARM AGAINST THE BOTTOM OF THE ROLL PADS. PUSH WITH YOUR ELBOWS AND NOT WITH YOUR HANDS. 6. LEG EXTENSIONS (QUADRICEPS) FIT ROLL PADS TO BOTTOM HOLE POSITION. FROM A STANDING POSITION PLACE FEET BEHIND LOWER SET OF ROLL PADS AND SIT DOWN. GRIP THE BOTTOM OF THE SEAT AND SLOWLY STRAIGHTEN YOUR LEGS.
4 7. CRUNCHIES (RECTUS ABDOMINIS-SERRATUS-LOWER LATtSSlMUS DORSl) FIT T-BAR TO HIGH PULLEY AND ROLL PADS TO BOTTOM HOLE. HOOK YOUR LEGS AROUND THE ROLL PADS AND GRIP THE BAR AT THE BACK OF YOUR HEAD. BEND AT THE WAIST AND CURL DOWN AND FORWARD AS FAR AS POSfBLE. 8. PREACHER CURLS (BICEPS ISOLATED-FOREARMS FLEXORS) FIT T-BAR TO LOW PULLEY, ROLL PADS TO TOP HOLE AND SfT ON THE SEAT. NO CHAIN REQUIRED. GRIP THE BAR AND PLACE YOUR ELBOWS ON THE ROLL PADS. CURL THE BAR )N AN ARC UPWARDS AS FAR AS POSSIBLE.
5 9. FOREARM CURL (STRONG EMPHASIS ON FOREARM SUPINATOR WITH SECONDARY STRESS ON BICEP) SAME PROCEDURE AS FOR PREACHER CURLS BUT WITH A REVERSE GRIP. PLAMS DOWN. FOREARMS STRENGTH IS THE LIMITATION WITH THIS EXERCISE AND NOT YOUR BICEP STRENGTH. 10. REAR DELTOID (POSTERIOR DELTOIDS-UPPER BACK) ENGAGE LOCK LEVER, SIT WITH YOUR CHEST AGAINST THE BACKEST PAD AND WITH YOUR ELBOWS AGINST THE ROLL PADS. USING YOUR DELTOIDS PUSH BACK AS FAR AS POSSIBLE. THIS EXERCISE WILL ALSO HELP IMPROVE YOUR FLEXIBILITY.
6 11. BENCH ROW (TRAPEZIUS-LATISSIMUS DORSI ERECTOR SPINAE-BICEP) RELEASE LOCK LEVER AND FIT ROLL PADS TO TOP HOLE. STAND WITH KNEES AGAINST ROLL PADS, LEGS SLIGHTLY BANT. GRIP HANDLES AND PULL BENCH ARMS BACK AS FAR AS POSSIBLE WITH UPPER ARM OUT TO THE SIDES AT LEG CURLS (HAMSTRING GROUP) THIS EXERCISE IS PERFORMED WITH ONE LEG AT A TIME. FIT THE ROLL PADS TO THE TOP HOLE. HOOK YOUR LEG AROUND THE LOWER ROLL PAD WITH YOUR KNEE AGAINST THE UPPER ROLL PAD. CURL LAS FAR AS POSSIBLE
7 13. TRICEP EXTENSIONS (TRICEPS-INNER AND MEDIAL HEADS) FIT T-BAR TO HIGH PULLEY. IF YOU ARE SHORTER YOU MAY ALSO NEED TO FIT THE CHAIN. GRIP THE 8AR AND PULL DOWN UNTIL YOUR UPPER ARM IS AT 45. WITHOUT MOVING YOUR UPPER ARM OR YOUR BODY STRAIGHTEN YOUR ARMS IN AN ARC. 14. BENTOVER ROW (LATISSIMUS DORSI-BICEPS-ERECTOR 5PINAE- BRACHIALAS) FIT LAT BAR WITH CHAIN TO SIDE LOW PULLEY. ADJUST LENGTH. GRIP HANDLES, LEAN FORWARD AND PULL THE BAR TO YOUR LOWER CHEST WITH ARMS 45. TO THE SIDES.
8 15. SHOULDER SHRUGS (TRAPEZIUS-FOREARM) FIT LAT BAR WITH CHAIN TO SIDE LOW PULLEY. ADJUST LENGTH. GRIP BAR OUTSIDE SHOULDER WIOTH, KEEP YOUR BACK STRAIGHT, SAG YOUR SHOULDERS FOR WARD THEN ROTATE UP AND BACKWARDS IN THE WIDEST CIRCLE POSSIBLE. 16. UPRIGHT ROW (TRAPEZIUS-DELTOID5-BICEPS) FIT T-BAR TO SIDE LOW PULLEY WITH CHAIN. ADJUST LENGTH. TAKE CLOSE GRIP ON THE HANDLES AND PULL UPWARDS CLOSE TO YOUR BODY KEEPING YOUR ELBOWS HIGH THROUGHOUT THE ENTIRE MOVEMENT.
9 17. LOW PULLEY ROW (TRAPEZIUS-LATISSIMUS DORSI-BICEPS) FIT T-BAR TO SIDE LOW PULLEY. SIT WITH FEET AGAINST FOOT BRACE TUBE AND LEGS SLIGHTLY BENT. PULL BACK TO AN UPRIGHT POSITION. ARCH YOUR BACK AND PULL TO YOUR WAIST KEEPING ELBOWS IN. 18. BICEP CURL (BICEPS-FOREARM FLEXORS) FIT T-BAR AND CHAIN TO LOW PULLEY. ADJUST LENGTH. GRIP THE BAR WITH YOUR ARMS STRAIGHT AND YOUR ELBOWS LOCKED INTO. YOUR BODY. CURL THE BAR UPWARDS AS FAR AS POSSIBLE MOVING ONLY YOUR FOREARMS.
10 19. SIDE KICKS (ABDUCTORS) THIS EXERCISE IS PERFORMED WITH ONE LEG AT A TIME. FIT THE ANKLE CUFF TO THE LOW PULLEY THEN FIT THE CUFF AROUND YOUR ANKLE. START WITH YOUR LEGS CROSSED THEN EXTEND OUT AS FAR AS POSSIBLE. HOLD THE BUTTERFLY ARMS FOR SUPPORT. 20. BACK KICK (GLUTEUS MAXIMUS) THIS EXERCISE IS PERFORMED WITH ONE LEG AT A TIME. FIT THE ANKLE CUFF TO THE LOW PULLEY THEN FIT THE CUFF AROUND YOUR ANLE. "KICK BACK" SLOWLY AND RETURN SLOWLY. HOLD THE BUTTERFL Y ARMS FOR SUPPORT.
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