ACS-100 Basic Exercise Guide
Back Kick Inner Thigh Outer Thigh Side Bend
Leg Extension
Standing Leg Curl Leg Press (optional)
Desired Muscular Results # Sets # Repetitions Intensity
1. For Strength and Size 3 – 5 5 – 8 70% – 80% 1RM*
2. Definition & Muscular Endurance 3 – 5 9 – 15 40% – 70% 1RM*
3. General Fitness & Circuit Weight Training 3 – 5 10 – 15 40% – 70% 1RM*
* 1RM (one repetition maximum) = Maximum amount of weight you can use for one repetition in good form.
• Abdominals • Thighs • Chest • Back • Shoulders • Triceps • Biceps
Never hold your breath – will limit the flow of oxygen to your
brain and may cause dizziness. The most often used breathing
pattern is inhaling during least resistance and exhaling during
maximum resistance.
The length of rest interval between sets for an average weight
training session should be one minute. More intense and
advanced training session, three minutes between sets.
If you are unfamiliar with the equipment or exercises,
please consult with a certified instructor or TuffStuff Authorized
Dealer to prevent the possibilities of injuries, development of
poor form and bad habits.
Questions or for more information, please contact TuffStuff at
909-629-1600 or email: info@tuffstuff.net.
It is important to read all caution and warning labels posted on the
machine. Follow proper safety procedures and rules, and become
familiar with the equipment and adjustments.
Before use, inspect equipment for wear and tear. Walk around the
equipment to look for worn or loose fittings, frayed cables and
dry, unlubricated guide rods.
Before beginning any type of exercise program, it’s important to
consult your physician if you have not been involved in a regular
exercise program, smoke or have signs of high blood pressure.
Always warm-up before and cool-down after weight training.
Warm-up for 10-15 minutes with stretching and cardiovascular
exercises. Cool-down should include light stretching exercises for
5-15 minutes.
SUGGESTED EXERCISE PROGRAM
A typical order of exercises:
Weight Training Safety Tips:
43
ACS-100 Free Movement Adjustable Cable System
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