WORKOUT
Seated Tricep Extension
(Triceps)
1. Insert pin into weight stack at
desired resistance level.
2. Attach Tricep Strap to middle pulley cable.
3. Sit on seat pad, facing away from the
machine. Reach behind your head and
grasp the Tricep Strap.
4. Bend at the waist so that your torso is at an
approximate 45
o
angle. Keep your
hands behind your head and your arms
bent with your elbows facing forward.
5. Keeping your upper arms motionless, use
tricep strength to move the Tricep Strap
forward and upward in an arcing motion
until your arms are fully extended.
6. Pause for a moment, then slowly return the
strap back along the same arc, to the
starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.
1. Insert pin into weight stack at
desired resistance level.
2. Attach Stirrup Handle (optional) to low pulley
cable.
3. Take an underhand grasp on the Stirrup
Handle with your right hand. Stand
approximately 1 to 2 feet back from the
pulley with your feet at shoulder width. Bend
slightly at the waist. Keep your right upper
arm locked against the side of your torso.
4. Use Bicep strength to curl the Handle forward
and upward in a semicircular arc to a position
under your chin.
5. Pause for a moment, then slowly return the
Handle back along the same arc, to the
starting position. Repeat movement.
6. Exhale on exertion, inhale on return motion.
7. Change hands and repeat with opposite arm.
Concentration Curl
(Biceps)
1. Insert pin into weight stack at
desired resistance level.
2. Attach Low Row Bar to low pulley cable.
3. Take an underhand grasp on the Bar.
Stand erect with your feet set at shoulder
width, approximately 1 to 2 feet away from
pulley. Your arms should be down at your
sides with the Bar resting on your thighs.
4. Keeping your upper arms locked against
the sides of your torso, use Bicep strength
to curl the Bar upward and forward in a
semicircular arc to a position beneath your
chin.
5. Pause for a moment, then slowly return the
bar back along the same arc, to the
starting position. Repeat movement.
6. Exhale on exertion, inhale on return
motion
.
Standing Cable Curl
(Biceps)
1. Insert pin into weight stack at
desired resistance level.
2. Attach Low Row Bar to high pulley cable.
3. Stand erect with your feet shoulder width.
Take an overhand grasp of the Low Row Bar
with your hands set 3 to 5 inches apart.
4. Pull the Bar down and lock your upper arms
against the sides of your torso where they
must remain throughout the exercise. Lean
slightly forward at the waist.
5. Moveing only your forearms, use Tricep
strength to press the Bar down in a semicircu-
lar arc to a position below your waist.
6. Pause for a moment, then slowly return the
Bar back along the same arc, to the starting
position. Repeat movement.
7. Exhale on exertion, inhale on return
motion.
Tricep Pressdown
(Triceps)
SHOULDERS
1. Insert pin into weight stack at
desired resistance level.
2. Attach Stirrup Handle (optional) to low pulley
cable.
3. Take an overhand grasp of the Stirrup
Handle with your right hand and your palm
facing down.
4. Facing away from the machine, stand 1 to 2
feet away from pulley.
5. Using shoulder muscle strength, slowly raise
the Stirrup Handle upward and forward in a
semicircular arc until it is in a position
slightly above your shoulder level.
6. Pause for a moment, then slowly return the
Handle along the same arc, back to the
starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.
8. Change hands and repeat with opposite arm.
1. Insert pin into weight stack at
desired resistance level.
2. Attach the Low Row Bar to low pulley cable.
3. Take an overhand grasp of the Bar with your
hands approximately 6 inches apart.
4. Facing the machine, stand 1 to 2 feet away
from the pulley with your feet set shoulder
width apart. Allow the weight to extend
your arms downward with the bar resting
across your thighs.
5. Keeping your elbows above your hands at
all times, slowly pull the bar upward unti the
backs of your hands lightly touch your chin.
6. Pause for a moment, then slowly return to
the starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.
Deltoid Raise
(Deltoids)
Upright Row
(Deltoids & Trapezius)
71
ARMS
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