INCLINE CHEST PRESS
CHEST
PECTORALS
SHOULDERS
ANTERIOR
DELTOIDS
INCLINE CHEST PRESS
Set Up:
Adjust small seat pad to incline position. Adjust bench
to the desired incline press position. Sit facing away
from the gym. Adjust press arm to desired start
position (90° angle between forearm and upper arm).
Exer
cise:
1. Grasp horizontal press handles, keeping a 90° angle
between for
earm and upper arm (do not go beyond
this angle); wrists, elbows and shoulders ar
e in
same plane.
2. Push press handles until arms
are fully extended without
locking the elbows. Do not
bring hands together
.
3. Slowly return to st a rt
position. Repeat.
WORKOUT 1 WORKOUT 2
TOT
AL BODY WORKOUTS
(shown above)
The workouts defined above ar
e suggested routines. To vary your workout, be sure to
choose at least one exer
cise in each of the major muscle groups. To work your entire
body
, complete 1
–
2 sets of each exer
cise every other day, three days a week.
THREE-DA
Y SPLIT WORKOUTS
If you are advanced and ready for a challenge, consider a Three-Day Split Workout.
Choose up to all the exer
cises in each muscle group worked on a particular day. We
r
ecommend per
for
ming the following workout for 3 consecutive days, r
esting on Day 4.
CHEST
TRICEPS
ABDOMINALS
SHOULDERS
BICEPS
BACK
LOWER BODY
ABDOMINALS
DAY 1 DAY 2 DAY 3
REST
DAY 4
In a continual effort to improve our products, specifications are subject to change. ©2002 Life Fitness, a division of Brunswick Corporation. All rights reserved. ParaBody and Variable Arc Press are trademarks of Brunswick Corporation. CO-086-02
Exercise Chart
GYM SYSTEM
LOW
ROW
BACK
LATISSIMUS DORSI,
ERECTOR SPINAE
LOW
ROW
Set Up:
Attach the shor
t straight bar to the low pulley. Sit on
the floor with your knees slightly bent and feet against
the low row/calf block.
Exercise:
1.
Grasp the bar with palms facing down. Lean
backward slightly (10°). Stabilize your torso by
contracting your abdominal muscles, lifting your
chest, and retracting your shoulder blades.
2.
Pull the bar into your body, leading
with your elbows. Finish when
your hands are at abdominal
level.
3.
Slowly return to sta rt
position. Repeat.
DECLINE
CHEST PRESS
DECLINE CHEST PRESS
T
raditional
Set Up:
Adjust small seat pad to flat position. Adjust bench to
the decline position. Lay face up on bench. Depr
ess
r
emote press arm handle, adjust to start position and
release.
Exercise:
1.
Grasp horizontal press handles, keeping a 90° angle
between forearm and upper arm (do not go beyond
this angle); wrists, elbows, and shoulders are in the
same plane.
2.
Push press handles until arms
ar
e fully extended without
locking out elbows. Do not
bring hands together.
3.
Slowly return to sta rt
position. Repeat.
REVERSE
BICEPS CURL
BICEPS
FOREARMS
REVERSE
BICEPS
CURL
Set Up:
Attach shor
t straight bar to the low pulley (chain may
be added if mor
e range is needed).
Exer
cise:
1.
Stand facing the gym with balls of feet on the foot
platfor
m. Grasp the bar with palms facing down,
hands shoulder-width apart.
2.
Star
ting with ar
ms fully extended (do not lock out
elbows), curl the bar up towar
d chest, keeping
wrists and torso straight and
elbows stationary.
3.
Slowly r
etur
n to star
t position.
Repeat.
LATERAL RAISE
SHOULDERS
DEL
TOIDS
LA
TERAL
RAISE
Set Up:
Attach chain and ankle strap to low pulley
.
Exer
cise:
1. Stand sideways to the gym. Knees are slightly bent
and feet ar
e shoulder
-width apar
t. The foot closest
to the low pulley is on the foot platform.
2.
Grasp the strap with your outside hand and lift
directly out to the side of your body, keeping the
wrist straight and ar
m slightly
arched.
3.
Slowly r
eturn to start position.
Repeat. After you complete
one set, switch to the other
side.
HIP EXTENSION
LOWER
BODY
GLUTES,
HAMSTRINGS
HIP EXTENSION
Set Up:
Attach ankle strap to low pulley and then to your ankle
(chain may be added if more range is needed).
Exer
cise:
1. Stand facing the gym with weight balanced on
suppor
t leg (leg with strap is dir
ectly in fr
ont of the
low pulley).
2.
Extend leg back in a smooth contr
olled motion. Keep
leg and back straight with head
up. Do not ar
ch back.
3.
Slowly return to start position.
Repeat. After you complete
one set, switch to the other
side.
HIP ABDUCTION
LOWER BODY
OUTER
THIGH
HIP
ABDUCTION
Set Up:
Attach ankle strap to low pulley and then to your ankle
(chain may be added if mor
e range is needed).
Exer
cise:
1.
Stand sideways to the gym with strapped outer leg
angled slightly toward low pulley (body weight is
balanced on stationar
y inner leg).
2. Extend leg out to side as far as possible, keeping
hip stationar
y.
3. Slowly return to start position.
Repeat. After you complete
one set, switch to the other
side.
HIP ADDUCTION
LOWER BODY
INNER
THIGH
HIP ADDUCTION
Set Up:
Attach ankle strap to low pulley and then to your ankle
(chain m ay be adde d if more range is needed). Adjust
press arm outward for support.
Exercise:
1. Stand sideways to the gym with strapped inner leg
angled slightly toward low pulley (body weight is
balanced on stationary outer leg).
2. Draw leg in front of body as far as
possible, keeping the hip
stationary.
3. Slowly return to st a rt
position. Repeat. After you
complete one set, switch
to the other side.
ABDOMINAL CRUNCH
ABDOMINALS
ABDOMINAL CRUNCH
Set Up:
Attach the ab/triceps strap to the mid pulley. Ad just
bench to the horizontal position.
Exercise:
1. Sit faci n g a w a y f rom the gym. Grasp the straps in
each hand and bring your hands forward until the
straps are on both sides of your neck.
2. Rest your hands on your upper chest just below
your shoulders, palms facing
inward.
3. Curl your body forward and
down simultaneously.
4.
Slowly return to sta rt
position. Repeat.
PEC FL
Y
PEC FLY
Set Up:
Adjust bench to horizontal position. Sit facing away
from the gym.
Exercise:
1. Sit keeping your back pressed against the pad and
shoulder blades r
etracted. Grasp handles so that
your hands are at mid-chest level.
2.
Extend your arms using a neutral (palms facing
inwar
d) grip, keeping hands slightly in front of your
body, elbows up and slightly bent.
3. Bring your arms together in front
of your chest.
4.
Slowly return to start position.
Repeat.
WORKOUT 3
REAR DELTOID
REAR DELTOID
Set Up:
Adjust bench to horizontal position. Rotate pec fly
handles as far backward as possible. Sit facing into
gym with chest against back pad.
Exercise:
1.
Grasp pec fly handles in a neutral (palms facing
inwar
d) grip. Keep elbows pointing outward. Head up.
2. Move hands slowly apart without bending at the
elbows and maintaining a slight arc in the arms .
Extend until hands ar
e slightly in
fr
ont of chest.
3. Slowly return to start position.
Repeat.
DUMBBELL
PRESS
DUMBBELL PRESS
Set Up:
Adjust bench to any position – decline, flat or selected incline
angle (small seat pad is horizontal in decline and flat press
positions, inclined for any incline angle). Adjust press arm to
lowest position. Pr
ess handles can be tucked under bench.
Exercise:
1.
Grasp dumbbells and sit with your back against the
bench. Pinch shoulder blades into pad, lift the chest, and
pull the abdominal muscles inwar
d.
2. St art with your hands just above chest level, assuming
a 90° angle between your forearms and
chest.
Wrists, elbows, and shoulders
are in the same plane. Press the
dumbbells straight up while
bringing your hands together
until arms are fully extended
without locking out elbows.
3.
Slowly return to start position.
Repeat.
ONE ARM BICEPS
CURL
BICEPS
ON E ARM BICEPS CURL
Set Up:
Attach ankle strap to low pulley (chain may be added
if more range is needed).
Exer
cise:
1.
Stand facing the gym with one foot on the foot
platform. Grasp the ankle strap with one hand, palm
facing up.
2. Starting with arm fully extended (do not lock out
elbow), bring strap up towar
d chest, keeping wrist
and torso straight.
3. Slowly return to start position.
Repeat. After you complete one
set, switch to the other side.
ONE ARM TRICEPS EXTENSION
TRICEPS
ONE A RM TRICEPS EXTENSION
Set Up:
Attach ankle strap to high pulley (chain may be added
if more range is needed).
Exer
cise:
1.
Stand facing the gym. Grasp the strap with one
hand, palm facing up.
2. Sta rt wi th fo rearm at a 9 0° angle to your body.
Keeping elbow at side, pr
ess strap down until ar
m
is fully extended.
3.
Slowly r
etur
n to start position.
Repeat. After you complete one
set, switch to the other side.
DUMBBELL
SHOULDER PRESS
SHOULDERS
DELTOIDS
DUMBBELL SHOULDER PRESS
Set Up:
Adjust small seat pad to incline position. Adjust bench
to shoulder press position (last position). Adjust the
pr
ess ar
m down to the lowest position. Sit facing away
from gym.
Exer
cise:
1. Start with dumbbells above the top of shoulders so
ther
e is a 90
°
angle between upper arms and forearms.
2.
Pinch shoulder blades into back pad, lift the chest,
and pull the abdominal muscles
inwar
d. Keeping your head up
and your back against the back
pad, pr
ess dumbbells upward
without locking out elbows.
3.
Slowly return to sta rt
position. Repeat.
LEG PRESS
(OPTIONAL A
T T ACHMENT)
LOWER
BODY
QUADS, GLUTES
LEG PRESS
(OPTIONAL – MAY SUBSTITUTE LEG
CURL/EXTENSION, SEE WORKOUT 1)
Set Up:
Adjust leg pr
ess back pad so that your start position
is a 90
°
angle between the thigh and lower leg. Sit,
placing feet on foot platfor
m so that the feet and
lower legs for
m a 90
°
angle.
Exercise:
1.
Grasp seats handles and slowly push legs away
fr
om fo o t plat f orm. Do not lock out knees.
2.
Slowly r
etur
n to star
t position.
Repeat.
CALF RAISE
(OPTIONAL A
TT
ACHMENT)
LOWER BODY
CAL
VES
CALF
RAISE
(OPTIONAL)
Set Up:
Sit with the balls of feet on bottom edge of leg pr
ess
foot platfor
m. Extend leg without locking out knees.
Adjust back pad if mor
e range is needed.
Exer
cise:
1. Slowly push balls of feet outward as far as possible.
2.
Slowly lower heels beyond the edge of foot platform
as far as possible. Repeat.
ABDOMINAL CRUNCH
ABDOMINALS
ABDOMINAL CRUNCH
Set Up:
Attach the ab/triceps strap to the mid pulley. Ad just
bench to the horizontal position.
Exer
cise:
1. Sit faci n g a w a y f rom the gym. Grasp the straps in
each hand and bring your hands forward until the
straps ar
e on both sides of your neck.
2.
Rest your hands on your upper chest just below
your shoulders, palms facing inward.
3. Curl your body forward and down
simultaneously
.
4.
Slowly return to start position.
Repeat.
BACK
LATISSIMUS DORSI
SHOULDERS
POSTERIOR
DELTOID
CHEST PRESS
CHEST
PECTORALS
SHOULDERS
ANTERIOR
DELTOIDS
CHEST PRESS
Set Up:
Adjust bench to the flat (horizontal) position. Lay face
up on bench. Position your body so that pressing
handles ar
e at mid-chest level. Depress remote press
arm handle, adjust to start position (90° angle between
for
earm and upper arm), and release.
Exercise:
1. Grasp horizontal p ress handles, keeping a 90° angle
between forearm and upper arm (do not go beyond this
angle); wrists, elbows
and shoulders are
in the same plane.
2. Push press handles until arms are
fully extended without locking
out elbows. Do not bring
hands together.
3. Slowly return to start position.
Repeat.
PULLDOWN
BACK
LATISSIMUS DORSI
BICEPS
PULLDOWN
Set Up:
Attach lat bar to the high pulley
. Adjust seat so you
can comfor
tably sit facing the gym with your thighs
sec ured under the roller pads.
Exercise:
1. With your hands slightly wider than shoulder-width
apar
t, grasp the lat bar with arms fully extended.
2.
Pull the bar down, keeping hands, forearms and
elbows in the same plane as the cable, until it is
even with your upper chest.
3.
Slowly r
eturning to start position,
let the bar rise without locking
out elbows. Repeat.
CONVERGING
CHEST PRESS
CONVERGING CHEST PRESS
Set Up:
Adjust bench to any position – decline, flat or selected incline
angle (small seat pad is horizontal in decline and flat pr
ess
positions, inclined for any incline angle). Depr
ess remote
pr
ess ar
m handle and adjust press arm to s ta rt position (90°
angle between forearm and upper arm), a nd release. Wrists,
elbows, and shoulders are in the same plan e.
Exer
cise:
1.
Pinch shoulder blades into back pad, lift the chest, and
pull the abdominal muscles inward.
2. As you press outward, simultaneously
bring handles together in a
converging motion without locking
out elbows. It is importan t to
pull hands together throughout
the pr
essing movement.
3.
Slowly return to sta rt
position and repeat.
ST
ANDING BICEPS CURL
BICEPS
STANDING BICEPS CURL
Set Up:
Attach lat bar or shor
t straight bar to low pulley (chain
may be added if mor
e range is needed).
Exer
cise:
1.
Stand facing the gym with balls of feet on the foot
platfor
m. Grasp the bar with palms facing up, hands
shoulder
-width apar
t.
2. Starting with arms fully extended (do not lock out
elbows), curl the bar up towar
d chest, keeping
wrists and torso straight and
elbows stationar
y
.
3. Slowly return to start position.
Repeat.
TRICEPS PRESS
TRICEPS
TRICEPS PRESS
Set Up:
Attach lat bar or shor
t straight bar to high pulley (chain
may be added if more range is needed).
Exer
cise:
1. Stand facing the gym. Grasp the bar with palms
facing down, hands shoulder
-width apar
t.
2. St a rt wi th fo rearms at a 9 0° angle to your body.
Keeping elbows at sides, pr
ess bar down until
arms are fully extended.
3.
Slowly r
eturn to start position.
Repeat.
SHOULDER
PRESS
SHOULDERS
DEL
TOIDS
SHOULDER
PRESS
Set Up:
Adjust small seat pad to incline position. Adjust bench
to shoulder press position (last position). Adjust press
ar
m using the remote press arm adjustment handle to
a comfortable shoulder press position. Sit facing away
fr
om gym. Press handles should now be slightly above
shoulders.
Exer
cise:
1. Pinch shoulder blades into back
pad, lift the chest, and pull the
abdominal muscles inward.
2.
Keeping your head in line with
your back, press your hands
upward without locking out
elbows. Do not bring hands
together.
3. Slowly return to start
position. Repeat.
LEG EXTENSION
LOWER
BODY
QUADRICEPS
LEG
EXTENSION
Set Up:
Adjust the small seat pad to the incline position.
Adjust the leg curl/extension ar
m to the downwar
d
position. Sit with knees placed over the top roller
pads and feet placed behind and under the lower rol ler
pads. Make sure the axis of rotation of your knee
aligns with the leg curl and extension pivot bolt.
Exercise:
1. Fully extend legs without locking
out knees.
2.
Slowly r
eturn to start position
(60° angle from full
extension). Repeat.
LEG
CURL
LOWER BODY
HAMSTRINGS
LEG CURL
Set Up:
Adjust small seat to the horizontal position. Adjust leg
curl/extension arm into the outward posit i on and back
pad to the decline position. Lay down on bench in a
pr
one position so bench r
oller pads are supporting just
above the kneecaps. Ankles are hooked underneath
the extended r
oller pads.
Exercise:
1.
Slowly raise your feet as far as
possible. Do not ar
ch the back.
2.
Slowly return to start position.
Repeat.
CALF RAISE
(OPTIONAL)
LOWER BODY
CAL
VES
CALF RAISE
(OPTIONAL)
Set Up:
Sit with the balls of feet on bottom edge of leg press
foot platform. Extend leg without locking out knees.
Adjust back pad if more range is needed.
Exercise:
1. Slowly push balls of feet outward as far as possible.
2. Slowly lower heels beyond the edge of foot platform
as far as possible. Repeat.
ABDOMINAL CRUNCH
ABDOMINALS
ABDOMINAL CRUNCH
Set Up:
Attach the ab/triceps strap to the mid pulley. Ad just
bench to the horizontal position.
Exercise:
1. Sit faci n g a w a y f rom the gym. Grasp the straps in
each hand and bring your hands forward until the
straps are on both sides of your neck.
2. Rest your hands on your upper chest just below
your shoulders, palms facing
inward.
3. Curl your body forward and
down simultaneously
.
4. Slowly return to start
position. Repeat.
ONE
ARM PEC FLY
ONE ARM PEC FLY
Set Up:
Attach ankle strap to mid pulley (chain may be added
if more range is needed). Assume proper standing
posture (back straight, knees slightly bent, shoulders
back). Stand next to seat pad.
Exer
cise:
1. Grasp ankle strap with hand closest to mid pulley in
a neutral grip. Hand should be at mid-chest level.
2.
Keeping wrist straight and arm slightly arched, draw
arm across the front of chest as far
as you can without bending the
elbow.
3.
Slowly return to start position.
Repeat. After you complete one
set, switch to the other side.
ADDITIONAL EXERCISES
ONE ARM DUMBBELL ROW
ONE AR M DUMBBELL ROW
Set Up:
Adjust bench to the horizontal position.
Exercise:
1. Stabilize your upper body by placing one hand and
knee on the bench. With the other hand, firmly
grasp the dumbbell using a neutral (palm facing
inwar
d) grip.
2. Keeping your back flat and your upper body
statio n ary, start with your arm extended downward.
3.
Leading with your elbow, pull
dumbbell up towar
d your chest
until the back of your upper arm
is parallel to the floor.
4.
Slowly return to start
position. Repeat. After you
complete one set, switch to
the other side.
INCLINE
DUMBBELL CURL
BICEPS
INCLINE DUMBBELL CURL
Set Up:
Adjust the small seat to the incline position. Adjust the
bench to the desir
ed incline position. Adjust press arm
to lowest position.
Exercise:
1.
Grasp dumbbells and sit with your back against the
bench. Pinch shoulder blades into pad, lift the
chest, and pull abdominal muscles inwar
d.
2. Start with arms at your sides and slight bend in the
elbows. Curl dumbbells (together or
alter
nating) toward your
shoulders, with elbows
remaining stationary. Keep
upper body flat against the
back pad.
3.
Slowly return to start
position. Repeat.
OVERHEAD DUMBBELL
TRICEPS EXTENSION
TRICEPS
OVERHEAD DUMBBELL TRICE PS
EXTENSION
Set Up:
Adjust bench to flat position. Grasp dumbbell handle
by one end by cupping both hands around the head of
the dumbbell. Sit on bench in upright position and
place dumbbell behind your head with elbows pointing
for
ward. Maintain a 90º angle between the upper arm
and forearm.
Exercise:
1. While maintaining good posture,
back straight and head up, extend
dumbbell over your head as far
as you can go without locking
out elbows.
2. Slowly return to start position.
Repeat.
SHRUG
BACK
TRAPEZOIDS
SHRUG
Set Up:
Adjus t press arm so t hat press handles are just above
the bench.
Exer
cise:
1. Face the gym, assuming your proper standing
postur
e (back straight, knees slightly bent and
shoulders back) facing the gym.
2.
Hold pr
ess handles with both hands using an
overhand grip. Arms should be slightly forward, in
front of your body.
3.
Raise your shoulders towar
ds
your ears.
4.
Slowly r
etur
n to the star
t
position. Repeat.
BACK
LATISSIMUS DORSI
ERECTOR SPINAE
CHEST
PECTORALS
SHOULDERS
ANTERIOR DELTOID
CHEST
PECTORALS
SHOULDERS
ANTERIOR
DELTOIDS
CHEST
PECTORALS
SHOULDERS
ANTERIOR
DELTOIDS
CHEST
PECTORALS
SHOULDERS
ANTERIOR DELTOID
CHEST
PECTORALS
SHOULDERS
ANTERIOR
DELTOIDS
SAFE FITNESS F
ACTS:
•
This pr
ogram does not replace the advice of a physician. You should have a complete
physical exam before beginning a new exercise program.
•
Inspect the equipment befor
e ever
y use for loose par
ts or frayed cables, paying
par
ticular attention to cable ends. Replace parts at the f i r s t s i g n o f a p roblem.
•
Be alert to the possibility of injury. Do not at tempt to lift mo re weight than you can
comfor
tably handle.
• Keep observers, children, and pets at a safe distance. Do not allow children to play
on equipment.
• Stay clear of weights and moving parts. If a part becomes j ammed, do not attempt to
fr
ee it by yourself; obtain assistance.
•
If you have any questions on the proper use of the equipment, do not hesitate to call
your authorized ParaBody dealer or the ParaBody Customer Ser
vice Department at
800-328-9714. Outside the U.S. and Canada, call +1
-
847-288-3300.
TRAINING TIPS:
•
T
o get the best r
esults, a pr
oper str
ength-training workout has four components:
a 5 to 10 minute aer
obic warm-up, a pre-workout stretch, your strength workout and
a post workout stretch.
•
Make sur
e that your postur
e is cor
rect before executing any of the exercises.
• You should choose a weight that is challenging to complete between 8–15 repetitions
while maintaining proper form (shown in each of the above exercises).
•
Reach a point of voluntar
y fatigue, keeping good technique.
• Fatiguing muscles at the lower end (8–10) of the repetition range develops lean body
mass and decr
eases body fat. Fatiguing muscles at the higher end (12–15) of the
r
epetition range develops muscular endurance.
• Rest intervals are necessary to allow the muscle groups to recover and get ready to
work again. If your goal is muscular str
ength rest 1–2 minutes between sets; if your
goal is muscular endurance r
est 30–60 seconds between sets.
•
Push your muscles to, but not beyond a level of exhaustion. You’ll want to increase
the r
esistance for a particular exer cise once you can easily complete all the reps in
each set.
• Always exhale during muscle contraction, and inhale during return to start.
•
T
r
y to work out a minimum of 2
0–30 minutes in each session, performing each of the
exer
cises in a slow and controlled manner.
• Proper nu t rition, c a rdiovascular exercise, streng th training, and stretching exercises
is the most effective combi na ti on for reaching your fitness goals.
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