Getting To Know Your Machine 1
Using Your Machine 2
Safety 6
Defining Your Goals 8
Exercising Properly 9
The Workouts:
The 20 Minute Better Body Workout 10
Advanced General Conditioning 10
20 Minute Upper / Lower Body 11
Body Building 12
True Aerobic Circuit Training 13
Strength Training 14
Chest Exercises:
Bench Press 15
Chest Fly 15
Lying Cable Crossover 16
Incline Bench Press 16
Decline Bench Press 17
Resisted Punch 17
Shoulder Exercises:
Seated Shoulder Press 18
Front Shoulder Raise 18
Rear Deltoid Rows 19
Standing Lateral Shoulder Raise 19
Scapular Depression 20
Scapular Protraction 20
Shoulder Rotator Cuff — INTERNAL ROTATION 21
Shoulder Rotator Cuff — EXTERNAL ROTATION 21
Shoulder Extension 22
Shoulder Shrug 22
Reverse Fly 23
Lying Front Shoulder Raise 23
Seated Lateral Shoulder Raise 24
Scapular Retraction 24
Back Exercises:
Narrow Pulldowns 25
Lying Lat Pulldowns 25
Seated Lat Rows 26
Low Back Extension 26
Lying Narrow Lat Pulldowns 27
Lying Lat Fly 27
Arm Exercises:
French Press 28
Lying Triceps Extension 28
Lying 45 Degree Triceps Extension 29
Triceps Pushdown 29
Cross Triceps Extension 30
Seated Triceps Extension 30
“Rope” Pushdowns 31
Single-Arm Pushdown 31
Seated Biceps Curl 32
Standing Biceps Curl 32
Lying Biceps Curl 33
Reverse Curl 33
Standing Wrist Extension 34
Seated Wrist Extension 34
Standing Wrist Curl 35
Seated Wrist Curl 35
Abdominal Exercises:
Seated (resisted) Abdominal Crunch 36
Seated (resisted) Oblique Crunch 36
Reverse Crunch 37
Trunk Rotation 37
Resisted Reverse Crunch 38
Leg Exercises:
Leg Extension 39
Lying Leg Extension 39
Standing Leg Kickback 40
Standing Hip Extension 40
Ankle Eversion 41
Ankle Inversion 41
Seated Hip Abduction 42
Seated Hip Adduction 42
Standing Hip Abduction 43
Exercise Log 44
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