s Guide. Standing s Dead Lift Dead Lift Hamstrings, glutes inwards at hip level Hinge from the hips and maintain a tall torso as you fold the body forward and glide the hands to knee level eturn to standing Sets and eps 3 sets of 15
Dead ow Dead ow Hamstrings, glutes, lower and middle back inwards at hip level Hinge from the hips and maintain a tall torso as you fold the body forward and glide the hands to knee level Bend the elbows and slowly pull the bar to the torso at navel level keeping it horizontal as you do so Extend the arms to knee level eturn to the start position Sets and eps 3 sets of 15 Upright ow Upright ow Shoulders, upper back inwards Bend the arms and raise the bar to mid chest level bringing it close to the torso eturn to the start position Sets and eps 3 sets of 15 3 4 5 02 03
Frontal aise Frontal aise Shoulders, mid back and upper back inwards Hinge from the hips to tilt the torso forward the more you lean forward the easier the exercise Hinge from the shoulders and bring the bar up and forwards to shoulder height, keeping the back stable, the arms extended and the bar horizontal eturn to the start position Sets and eps 3 sets of 12 Bicep Curl Bicep Curl Biceps outwards Hinge from the elbows and bring the knuckles towards the shoulders keep a stable torso and avoid collapsing the elbows against the waist throughout Extend the arms to return to the start position Sets and eps 3 sets of 12 3 04 05
Tricep Extension Tricep Extension Biceps inwards Bend the knees and hinge from the hips to tilt the torso forward. The more bend the legs and lean forward, the easier the exercise is Lift the long arms to align with the shoulders Hinge from the elbows and bring the knuckles to face the ceiling keeping a stable torso and ensuring the bar remains horizontal Extend the arms to return to the start position Sets and eps 3 sets of 10 Single Side ow Single Side ow Biceps, triceps, shoulder, chest Instructions Stand one foot on the footplate and the other on the floor behind the footplate on the other side of the rower. Hold the centre of the bar in the hand opposite to the front foot with palm facing the front foot Hinge from the hips to tilt the torso forward 45 degrees and rest your empty hand on the front thigh Bend the arm to slowly and draw it back until it reaches the side of the waist Extend the arm to the start position Sets and eps 3 sets of 10 each side 06 07
Sitting s Double Leg Press Double Leg Press Glutes, hamstrings, quads Instructions Sit on the seat with the feet on the footplates Hold the bar in both hands and draw it into the waist and hold it there Slowly extend both legs and bend them again Sets and eps 3 sets of 25 Single Leg Press Single Leg Press Glutes, hamstrings, quads Instructions Sit on the seat with one foot on the footplate and the other rested on your toes on the floor with the knee bent Hold the bar in both hands and draw it into the waist and hold it there Slowly extend the working leg and bend it again Sets and eps 3 sets of 20 on each side 08 09
Seated Alternate Twist Seated Alternate Twist Abs and Obliques Hold the bar in both hands with the palms facing down and draw it into the waist and hold it there otate the ribs to one side, return to centre and then repeat on the other side Sets and eps 2 sets of 20 each side Seated One-Sided Twist Seated One-Sided Twist Chest, Abs and Obliques Hold the bar in one hand with the palm facing down est your free hand on your hip Lift the bar so the hand is at waist level and the arm is long otate from the ribs to the side on which the handle is held, bending the arm and drawing it back as you do so eturn to centre and then repeat Sets and eps 2 sets of 15 each side 10 11
Wide Chest Pull Wide Chest Pull Chest and shoulders Hold the bar in both hands as wide as you can with the palms facing down then elevate it to chest height Slowly draw the bar in to the chest keeping the elbows high and making them wide as you do so e-extend the arms to the start position Sets and eps 3 sets of 15 Single Arm Chest Pulls Single Arm Chest Pulls Chest, biceps and shoulders Hold the bar in one hand as wide as you can with the palm facing down then elevate it to chest height Slowly draw the bar to the side of chest keeping the elbows high and taking it wide as you do so e-extend the arm to the start position Sets and eps 3 sets of 15 12 13
Seated Bicep ise Seated Bicep ise Chest, shoulders, biceps Hold the bar in both hands a shoulder distance apart with the palms facing up Bend both elbows to 90 degrees and rest them on the knees Keeping the arms bent lift them from the shoulders until the elbows reach shoulder eturn to the start position Sets and eps 3 sets of 10 Seated Tricep Extensions Seated Tricep Extensions Triceps Hold the bar in both hands a shoulder distance apart with the palms facing down Bend the elbows and rest them on the knees Extend the arms long Bend the arms back to start position and repeat Sets and eps 3 sets of 10 14 15
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