NS4000 Owner’s Manual Fitness Guide & 2 Table of Contents

Getting To Know Your Machine ...... 1 Back Exercises: Using Your Machine ...... 2-3 Wide Pulldown ...... 14 Machine Maintenance ...... 3 Reverse Grip Pulldown...... 14 Defining Your Goals ...... 4-5 Seated Low Row...... 15 Rear Deltoid Row...... 15 The Workouts: Single Arm Row ...... 16 The 20 Minute Better Body Workout ...... 6 Upright Row ...... 16 Advanced General Conditioning ...... 6 Complete Conditioning ...... 7 Arm Exercises: Strength Training ...... 8 Triceps Kickback...... 17 Triceps Pushdown...... 17 Chest Exercises: Biceps Curl...... 18 Chest Press ...... 10 Incline Chest Press ...... 10 Leg Exercises: Chest Fly...... 11 Leg Press ...... 18 Leg Extension ...... 19 Abdominal Exercises: Leg Curl ...... 19 Seated (resisted) Abdominal Crunch ...... 11 Standing Hip Extension...... 20 Calf Extension ...... 20 Shoulder Exercises: Standing Hip Abduction ...... 21 Front Shoulder Raise ...... 12 Standing Hip Adduction ...... 21 Rear Delt ...... 12 Seated Shoulder Press ...... 13 Lateral Shoulder Raise ...... 13

WARRANTY INFORMATION

What Is Covered Warranties Do Not Cover Nautilus Fitness Products warrants to the original purchaser • Damage due to use by persons who weigh more of this equipment to be free from defects in materials or than 300 pounds. workmanship, with the exceptions stated below. This warranty • Damage due to abuse, misuse, accident or acts of God is not transferable or applicable to any person other than the (such as floods). original purchaser. • Consequential or incidental damages.

Residential Use Nautilus Strength Equipment Some states do not allow the exclusion or limitation of incidental The frame and welds of the Nautilus strength equipment are or consequential damages, so the above limitation or exclusion warrantied to the original purchaser for 30 years from date of may not apply to you. original purchaser. Upholstery, pulleys, bushings and bearings What We Will Do are warrantied for five years to the original purchaser from date Nautilus Fitness Products will repair any product that proves to of purchase. Cables, grips, and all other parts are warrantied to be a defect in materials or workmanship. In the event repair is the original purchaser for a period of 1 year from date of not possible, Nautilus Fitness Products, at its option, will either purchase. replace your product or refund your purchase price. Institutional Use Nautilus Strength Equipment How To Get Service In commercial settings such as hotels, schools and hospitals, To obtain service for a Nautilus Fitness Product, contact an Nautilus strength equipment is covered by the following authorized Nautilus Fitness Retailer. You may also contact a warranty. Nautilus company representative at 800-864-1270 to help you • Frame and welds...... 15yrs. locate a dealer in your area. • Upholstery pulleys, bushings/bearings ...... 1yr. • Cables, grips and all other parts ...... 90 days. How State Law Applies This warranty gives you specific legal rights, and you may also have other rights which vary from state to state. WARNING! Before beginning any exercise program consult your physician or health care professional. Only he or she can determine the exercise program that is appropriate for your particular age and condition. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the exercise and consult your physician.

For Your Safety Please Follow These Instructions

• Since reading and understanding all warnings and • Never use dumbbells or any other means to incrementally instructions contained in the owner’s manual is essential increase the machine’s weight resistance, other than those to safe operation, you must read and understand this means provided by Nautilus. owner’s manual prior to using your machine. • Never allow children on the machine. Teenagers should • Keep your body weight centered on the machine or bench always have parental supervision in the use of this while exercising. machine .

• Be certain that weight pins are completely inserted prior • Never move or adjust the bench while sitting or lying on to exercising. the bench. Never stand on the bench.

• Make sure the weight stack or top plate is never pinned • Before exercising, make sure the spring lock seat pin is in an elevated position. Do not use the machine if it is securely fastened and the bench is firmly in place. found in this position. Call your repair facility or consult your assembly guides if this occurs. • Inspect your machine before each workout. Periodically check all fasteners to make sure none have loosened with • Inspect all cables, belts or chains and their connections use. Tighten if necessary. prior to every exercising. Do not use the machine if any component is found worn or damaged. • Never attempt to exercise with more resistance than you are physically able to handle. Getting To Know Your Machine

When you buy any exercise equipment, you need stability. As a supplier of fitness equipment to health clubs worldwide, You want durability. But these two qualities alone are not the Nautilus name has become synonymous with enough. You need equipment that’s designed by people who • Ultimate performance understand the importance of anatomical correctness during • Optimum results, and exercise. • Maximum durability.

At Nautilus, our expertise in the science of human As you pursue your fitness goals, you trust that the same care performance goes into every piece of equipment we offer. We and craftsmanship goes into our full line of home gym design our machines to be stable, comfortable and to provide equipment, too. the body support you need to exercise with proper form, while avoiding injury. Nautilus®... Making the world stronger since 1970.

THE NAUTILUS NS 4000 WEIGHT MACHINE

Dual Pull Down Station

Pec Dec Press Arm Station Station

Leg Press

Low Pulley Leg Extension/ Station Leg Curl Station 1 Using Your Machine

Weight Selection and Dual Pull Down Station Adjustment This innovative station allows for To adjust weight, make certain complete freedom of movement weight stack is not in use or lifted. which will more effectively target the Simply pull the weight pin from muscles. This station also has the the weight stack and select the ability to perform many of the desired weight. Insert pin exercises in this manual using each completely and make certain it is arm separately. You may find this locked into place before lifting. In helpful if an injury prevents the use general, always start with lower weights and work up to of both arms. find the weight most appropriate for your goals and capacity.

Seat Height Adjustment Pec Dec Arm Adjustment To adjust the seat, pull the seat Pop pin adjustment allows proper pin from the side of the machine. arm positioning on Pec Dec Facing the machine, the exercises. Also allows arms to move adjustment is on the right side, out of the way for storage. Simply under the seat. This adjustment pull pin up and place in proper cannot be done while you are position. sitting on the seat, so you’ll want to position yourself back on the seat after the adjustment to ensure proper seat alignment. Proper seat alignment ensures exercise efficiency and comfort, while Press Arm Adjustment reducing the risk of injury. This pop pin adjustment allows proper positioning of all chest Seat Back Adjustment exercises, seated rows, and moves the Proper arm length extension for arms out of the way for storage. seated rows, chest presses, rear Simply pop the pin out and move it delts, etc. Completed through until you reach a comfortable arm using the commercial-grade position. As a general rule, never adjustment. Simply pull the start chest exercises behind your pop pin and place seat back in shoulders. desired position.

2 Using Your Machine

Using Cable Station Hand Grips These handgrips offer a variety of grips detailed below as well as two length adjustments. For the longer length adjustment simply attach the longer of the two D-rings to the cable attachment clip. For the shorter adjustment, attach the shorter D-ring as shown.

Regular Grip Grasp the handle and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip.

Hand Cuff Grip Slip your hand through the cuff portion of the grip so that the foam pad rests on the back of your hand. Then grasp the remainder of the grip that is sitting in your palm.. This method of gripping is great for exercises like front shoulder raises or any exercise where your palm is facing down.

Grips manufactured under license agreement with Hands-On Sports & Gym Accessories Inc. Patent # 4756527

Machine Maintenance

Daily – Before each use you should inspect your weight machine to ensure that the cables and pulleys are in good condition and operating smoothly. If cable appears to have any damage, including bulging, discoloration or any wires are exposed, DO NOT USE MACHINE. Contact your authorized Nautilus Fitness Dealer to service machine. After each use, wipe machine free of sweat with a clean, dry cloth. Upholstery can be cleaned with a mild detergent or spray cleaner.

Weekly – If used often, your machine should be thoroughly cleaned using a clean cloth and an ammonia-based cleaner. Wipe machine down completely and be sure to touch up any scratches with touch-up paint to prevent rusting.

Twice Yearly – To keep your machine operating smoothly and looking good for many years to come, you want to clean and lubricate the machine’s Guide Rods. Clean the long chrome rods thoroughly using a clean cloth and ammonia cleaner. Wipe rods completely dry. Spray a generous amount of silicon lubricant on the rods.

3 Defining Your Goals

Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fitness program.

MUSCLE STRENGTH is the maximum force you can exert BODY COMPOSITION is the ratio of fat weight (fat) to against resistance at one time. Your muscle strength comes lean weight (muscles, bones and tissue). As you age, the into play when you pick up a heavy bag of groceries or lift ratio shifts. The fat weight increases and the lean weight a small child. It is developed when a localized muscle is decreases. Training for muscle strength will generally worked both positively (concentric) and negatively increase muscle size and aerobic conditioning will help burn (eccentric) at a resistance great enough to perform only five extra calories. Performing these two forms of exercise, either to eight repetitions of the exercise before the muscle fails. at different times or together, will create the greatest changes Each set of repetitions is followed by a rest interval that in body fat weight. typically runs three times longer than the set. Later, between exercise sessions, the muscle overcompensates for BALANCED STRENGTH and alignment is the result of the stress and usually increases in both strength and size. equal strength developed in all parts of the body. It comes into play in your standing and sitting posture, and in your MUSCLE ENDURANCE is the ability to perform repeated ability to perform just about any activity safely and contractions. It comes into play when you cross-country effectively. An over-development of the back will round the ski or work on your feet all day. Endurance training shoulders; weak or stretched abdominals can cause lower addresses the slow twitch, endurance muscle fibers, which back pain. You want a balance of muscle strength in front depend on oxygen for energy. To develop muscle and back. In addition, you need a balance of strength endurance, use low resistance and high repetitions — about between your middle, lower, and upper body. 15-20 repetitions in each set, three sets to each exercise, working the muscle only to fatigue. FLEXIBILITY is the ability of a muscle or group of muscles to move the joint through a full range of motion. Flexibility MUSCLE POWER is the combination of strength and comes into play when you execute an overhand serve or speed of the muscular contraction. This is often stretch for the top shelf in the kitchen. It is a cooperative misinterpreted as: movement of opposite muscle groups. When a muscle a) Being directly associated with certain skill or sport contracts, its opposite muscle group must relax for the and/or action to occur. Increased flexibility means an increased b) Meaning that you must move fast. range of motion, made possible by this simultaneous Load is actually a more important factor than speed when contracting and relaxing. Good flexibility is important in attempting to improve power. When training to achieve protecting the body from injury and can be achieved muscular power, pick a resistance that fatigues you in the 3- through the balanced strength training programs included 5 repetition range. When performing these reps, it is more in this manual. important to think of contracting the muscles faster rather than attempting to move faster. Performing sport simulation CARDIOVASCULAR ENDURANCE is the ability of the exercises usually results in a deterioration of the motor heart and lungs to supply oxygen and nutrients to pattern or skill. The biomechanically sound method of exercising muscles over an extended period of time. It improving power in your sport is to train for power using comes into play when you jog a mile or ride a bike. It is a the correct joint movements, as described in this manual. critical component of overall fitness and health. Any Then practice the skill associated with your sport, learning exercise program must be supplemented with to apply this newly achieved power. cardiovascular training.

4 Defining Your Goals Reaching Your Goals Remember your cardiovascular component: Any fitness program must contain a cardiovascular fitness component To reach your goals you must follow a consistent, well to be complete. So complement your resistance training designed program that provides balanced development to with aerobic exercise such as walking, running, or all parts of the body and includes both aerobic and strength bicycling. exercise. Only then will you meet your goals safely and efficiently. Training variables: When designing your own program there are several variables that, when mixed properly, will The workout routines found in this manual are equal the right fitness formula for you. In order to find the professionally designed and written to target specific fitness best formula, you must experiment with several goals. Should you not find one specific program to your combinations of variables. The variables are as follows: liking, you can design your own, based on sound • Training Frequency: The number of times you train per information and the principles found in this manual. week. We recommend daily activity but not daily training of the same muscle group. • Training Intensity: The amount of resistance used during Designing Your Own Program your repetition. You may want to design your own personal program • Training Volume: The number of repetitions and sets specifically geared to your goals and lifestyle. Designing a performed. program is easy, as long as you follow these guidelines. • Rest intervals: The time you rest between sets and the time you rest between workouts. Understand fitness and its components: Improperly designed programs can be dangerous. Take some time to Once you’ve established a base of fitness, follow these basic review this manual as well as other fitness guides. principles: • Isolate muscle groups: Focus work on specific muscle Know your current fitness level: Before you start any groups. fitness program you should consult a physician who will • Progressive Loading: The gradual systematic increase of help you determine your current abilities. repetitions, resistance and exercise period.

Identify your goals: Goals are critical to choosing and designing an exercise program that fits and enhances your lifestyle, but so is strategy. It’s important not to rush the process and try to accomplish too much too soon. That will lead to setbacks and discouragement. Instead, set a series of smaller achievable goals.

Select complementary exercises: Be sure to pair exercises that address compound joint movements and single joint movements. In addition, select exercises that address complementary muscle groups.

Put first things first: During each session, first work those muscle groups that need the most training.

5 The Workouts

20 MINUTE BETTER BODY WORKOUT

FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

Body Part Exercise Sets Reps Chest Chest Press 1-2 10-15 Back Seated Low Rows 1-2 10-15 Shoulders Standing Lateral Shoulder Raise 1-2 10-15 Arms Standing Biceps Curl 1-2 10-15 Triceps Pushdown 1-2 10-15 Legs Leg Press 1-2 10-15 Leg Curl 1-2 10-15 Calf Extension 1-2 10-15 Leg Extension 1-2 10-15 Trunk Abdominal Crunch 1-2 10-15

ADVANCED GENERAL CONDITIONING

FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 35-45 MINUTES When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or if you become bored, it is time to change your program. You can increase your training with this “split system” routine that works opposing muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

Day 1 & 3 Body Part Exercise Sets Reps Chest Chest Press 1-3 10-12 Chest Fly 1-3 10-12 Shoulders Seated Shoulder Press 1-3 10-12 Arms Seated Triceps Pushdown 1-3 10-12 Triceps Pushdown 1-3 10-12 Legs Leg Press 1-3 10-12 Leg Extension 1-3 10-12 Leg Curl 1-3 10-12 Calf Extension 1-3 10-12

Day 2 & 4 Body Part Exercise Sets Reps Back Seated Lat Rows 1-3 10-12 Wide Pulldowns 1-3 10-12 Shoulders Standing Lateral Shoulder Raise 1-3 10-12 Arms Standing Biceps Curl 1-3 10-12 Trunk Abdominal Crunch 1-3 10-12

6 The Workouts

COMPLETE CONDITIONING

FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES

Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

DAY 1 Body Part Exercise Sets Reps Chest Chest Press 2-4 8-12 Chest Fly 2-4 8-12 Shoulders Incline Chest Press 2-4 8-12 Seated Shoulder Press 2-4 8-12 Seated Low Rows 2-4 8-12 Shoulder Raise 2-4 8-12

DAY 2 Body Part Exercise Sets Reps Back Seated Lat Rows 2-4 8-12 Wide Pulldowns 2-4 8-12 Arms Standing Biceps Curl 2-4 8-12 Triceps Pushdown 2-4 8-12

DAY 3 Body Part Exercise Sets Reps Legs Leg Press 2-4 8-12 Leg Extension 2-4 8-12 Standing Hip Extension 2-4 8-12 Leg Curl 1-3 8-12 Calf Extension 2-4 12-15 Trunk Abdominal Crunch 2-4 8-12

7 The Workouts

STRENGTH TRAINING

FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES

This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 10 lbs. and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count two seconds up and four seconds down and work to fatigue during each set.

Day 1 Body Part Exercise Sets Reps Chest Chest Press 2-4 5-8 Shoulders Shoulder Press 2-4 5-8 Standing Lateral Raise 2-4 5-8 Shoulder Raise 2-4 5-8

Day 2 Body Part Exercise Sets Reps Back Low Row 2-4 5-8 Wide Pulldowns 2-4 5-8 Arms Standing Biceps Curl 2-4 5-8 Triceps Extension 2-4 5-8 Standing Triceps Kickback 2-4 5-8

Day 3 Body Part Exercise Sets Reps Legs Leg Press 2-4 5-8 Leg Extension 2-4 5-8 Leg Curl 2-4 5-8 Calf Extension 2-4 5-8 Low Back Extension 2-4 8-12 Trunk Abdominal Crunch 2-4 5-8

8 Chest Exercises

CHEST PRESS Muscles worked: This exercise emphasizes the • Slowly return to the starting position with chest muscles (pectoralis major). It also involves arms straight to the front at shoulder width the front shoulder muscles (anterior deltoid, a and in line with your chest. Keep your chest portion of the middle deltoid) and the triceps, muscles tightened during the entire motion. which are located on the back of the upper arm. Key points: Starting Position: • Limit and control the range of motion so that your elbows only travel slightly below the • In the seated position, reach to the side of shoulders if at all. your body and grasp the handles at chest level. Bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are START pointing outward to each side and your palms are facing forward. • Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable, arch in your lower back.

Motion: • Slowly move your elbows outward, simultaneously bending your arms so that your forearms remain parallel to each other and the hands remain over the elbows throughout the movement. • Stop when your upper arms are approximately straight out to your side (elbows should be about level with your shoulders). FINISH

INCLINE CHEST PRESS Muscles worked: This exercise emphasizes the • Stop when your upper arms are chest muscles (pectoralis major), especially the approximately straight out to the sides (your upper portion. It also involves the front elbows will be level with your shoulders or shoulder muscles (anterior deltoid, a portion very slightly below). of the middle deltoid) and the triceps, which are located on the back of the upper arm. Key points: • Limit and control the range of motion so Starting position: that your elbows travel only slightly behind • In the seated position, grasp the handles, your shoulders — if at all. and bend your elbows until your hands are • For normal pressing/pushing patterns of near your chest. Rotate your upper arms movement you may choose to allow the away from your torso so that your elbows shoulder blades to "float" forward and are pointing outward to each side and your backward naturally with the arm movement, START palms are facing down. or for increased pec involvement you may • Adjust the seat back tilt forward to the third keep the shoulder blades "pinched" together or fourth incline position depending on your throughout both the upward and downward comfort level. movements. • Hands are positioned just outside of your upper chest, with palms facing down and wrists straight.

Motion: • Slowly move your elbows outward at a 45 degree angle to your body, simultaneously bending your arms so that your forearms remain parallel to each other and the hands remain over the elbows throughout the movement. FINISH

10 Chest Exercises

CHEST FLY — Shoulder Horizontal Adduction Muscles Worked: This exercise emphasizes the Motion: chest muscles (pectoralis major), also involving the • Slowly move your hands together, maintaining front shoulder muscles (anterior deltoid). the elbow in a bent position throughout the movement. Starting Position: • Slowly return to the starting position keeping • Adjust the seat so that your upper arm is level your chest muscles tightened during the entire with the floor. motion. • Keeping your back straight, place your forearms against the roller pads. Key Points: • Be sure that your upper arms are level with your • Maintain a 90 degree angle between the upper chest, palms facing forward and wrists straight. arms and the torso throughout the exercise. • Raise your chest and slightly “pinch” your • Limit and control the range of motion so that shoulders together. Maintain a very slight, your elbows travel only slightly behind your START comfortable, arch in your lower back. shoulders if at all.

FINISH

Abdominal Exercises

ABDOMINAL CRUNCH — Spinal Flexion Muscles worked: This exercise emphasizes the Key points: abdominal area including the upper and lower • Allow exhalation up and inhalation down, front abs (rectus abdominous) and the side abs don’t exaggerate it. (obliques). • Do not lift your head/chin. Your head should follow the rib motion, not lead, allowing you Starting position: to maintain normal neck posture. • Seat back should be adjusted to the farthest • Tighten your abdominals throughout the back position. entire exercise range of motion. Do not let • Grasp the Ab Crunch handles with palms your abs relax until the set is over. facing together and elbows close together. • MOVING SLOWLY to eliminate momentum • Your lower back can start out flat or in a is critical. normal arch, knees and hips are bent and your feet are on the support pegs. START Motion: • Tighten your abs and curl only your torso, slowly moving your ribs toward your hips. Move as far as you can without moving the hips or neck. • Slowly reverse the motion returning to the starting position, without relaxing.

FINISH

11 Shoulder Exercises

REAR DELT Muscles worked: This exercise emphasizes the back Motion: of the shoulder muscles (rear deltoid) as well as the • Moving at the shoulders, move your elbows as posterior rotator cuff. Also works the trapezius and far back as possible pinching your shoulder rhomboid muscles in the upper back. blades together at the end of the movement. • With elbows bent, return slowly to the Starting position: starting position. • Sit on the bench facing the machine, knees bent and feet flat on the floor. • Adjust the range of motion pin so that arms are Key points: in the first or second adjustment hole depending • Do not move your back or hips during exercise. on your flexibility. • Do not allow the weights to come to rest • Adjust the seat back so that the center of during exercise. your shoulder is aligned with the pivot point • Move only at shoulders, your arms should remain START of the machine. bent and level with the floor at all times. • Your back should be straight and your chest should be against the seat back pad. • Place the back of your upper arm against the roller pads. Both your upper and lower arms should be flat and level to the floor.

FINISH

FRONT SHOULDER RAISE — Shoulder Flexion (elbow stabilized near extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids).

Starting position: • Stand facing away from the machine. • Keep your chest up, abdominals tight and maintain a slight arch in your lower back. • Grasp handles with your palms facing backward and arms straight at your sides.

Motion: START • Keeping your arms straight, move them forward then upward to shoulder height. • Slowly return the arms beside the torso and repeat.

Key points: • Keep the chest lifted and the abdominals tightened throughout the entire motion and maintain good spinal alignment. • Do not increase the arch in your lower back while lifting your arms.

FINISH

12 Shoulder Exercises

SEATED SHOULDER PRESS — Shoulder Abduction (and elbow extension) Muscles worked: This exercise emphasizes • Stop when your upper arms are the front shoulder muscles (anterior deltoid, approximately straight out to the sides (your a portion of the middle deltoid) and the elbows will be level with your shoulders or triceps, which are located on the back of the very slightly below). upper arm. Key points: Starting position: • Limit and control the range of motion so • In the seated position, grasp the handles, that your elbows travel only slightly behind and bend your elbows until your hands are your shoulders — if at all. near your chest. Rotate your upper arms • For normal pressing/pushing patterns of away from your torso so that your elbows movement you may choose to allow the are pointing outward to each side and your shoulder blades to "float" forward and palms are facing down. backward naturally with the arm movement, START • Adjust the seat back tilt forward to the fifth or or for increased pec involvement you may sixth incline position depending on our keep the shoulder blades "pinched" together comfort level throughout both the upward and downward • Hands are positioned just outside of your movements. upper chest, with palms facing together and wrists straight.

Motion: • Slowly move your elbows outward, simultaneously bending your arms so that your forearms remain parallel to each other and the hands remain over the elbows throughout the movement.

FINISH

LATERAL SHOULDER RAISE — Shoulder Abduction (and elbow extension) Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscles of the rotator cuff (supraspinatus) and the upper trapezius muscles.

Starting position: • Stand facing perpendicular to the low pulley station, grasp the handle with your farthest hand, palm facing the machine. • Place your opposite hand on your hip • Feet should be spaced shoulder width

Motion: START • Raise your arm so that it is level with the floor, do not go beyond this range. • Keep your elbow slightly bend during the movement. • Slowly lower your arm to the starting position without relaxing or resting the weight.

Key points: • Do not twist your trunk during this movement. • Do not bend your elbow during the exercise. • If you are unable to reach a full range of motion, lower the weight.

FINISH

13 Back Exercises

WIDE PULLDOWN — Shoulder Adduction (with elbow flexion) Muscles worked: This exercise emphasizes the • At the end of the motion your arms should latissimus dorsi, teres major and rear deltoid be drawn near your sides, your shoulder which make up the large pulling muscles of blades should be fully depressed toward your upper back. It also involves the muscles your hips and your forearms must be in on the front of your upper arms (the biceps line with the direction of the cables (not group) which are responsible for bending rotated forward). your elbows. • Slowly return to the starting position allowing your arms and shoulder blades Starting position: to move fully upward, without relaxing • Facing the machine, grasp the handles with the muscles. palms facing forward. • Position your knees directly under the Key points: seatback and sit upright with your arms • From the side view the forearms should START extended up. NOTE: You may position appear to remain in line with the cable. your hips directly under the pulley but make • Do not lose spinal alignment. sure to lean back slightly from the hips (not • Do not lean backward as you pull. the waist) • Keep the chest up, especially at the bottom • Maintain good spinal alignment, chest lifted, of the movement. abs tight and maintain a very slight arch in • Keep the lats tightened throughout the your lower back. entire motion. • Do not move your elbows posteriorly on Motion: the way down. • Initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the sides, and then inward, toward your trunk.

FINISH

REVERSE GRIP PULLDOWN — Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the • At the end of the motion, your arms should latissimus dorsi, teres major and rear deltoid be drawn near your sides (although may which make up the large pulling muscles of not be touching your sides), your shoulder your upper back. It also involves the muscles blades should be fully depressed toward on the front of your upper arms (the biceps your hips and your forearms must be group) which are responsible for bending upward in line with the direction of the your elbows. cables (not forward). • Slowly return to the starting position Starting position: allowing your arms and shoulder blades • Facing the machine, grasp the handles with to move fully upward, without relaxing an underhand grip. the muscles. • Position your knees directly under the seatback and sit upright with your arms Key points: START extending upward. • Do not lose spinal alignment. • Maintain good spinal alignment, chest lifted, • Keep the lats tightened throughout the abs tight and maintain a very slight arch in entire motion. your lower back. • Do not lean backward as you pull. • Keep the chest up, especially at the bottom Motion: of the movement. • Initiate the movement by pulling your • You will want to rotate your wrists during shoulder blades down and together while the movement so that your palms are facing simultaneously drawing your elbows away at the beginning, and facing up at the downward to the front, and then back finish point. toward the sides of your body.

FINISH

14 Back Exercises

SEATED LOW ROW — Shoulder extension (with elbow flexion) Muscles worked: This exercise emphasizes the Motion: latissimus dorsi, teres major and rear deltoid • Initiate the movement by pinching your muscles which make up the large pulling shoulder blades together while muscles of your upper back as well as the simultaneously drawing your elbows down trapezius and rhomboids. The biceps muscles and backward toward the sides of your body. on the front of the upper arm are also involved • Continue moving the arms past the sides of in the movement. the body. • Slowly return to the starting position, Starting position: straightening the arm and letting the • Sit on the floor facing the machine. shoulder blades slide forward without START • Grasp the hand grips with both hands in a slouching. overhand or palms down grip. • Place your heels on the footplate, with your Key points: knees bent comfortably. • Try to maintain upright alignment at all • Sit up straight with your spine in good times during the movement. alignment. • You will want to rotate your wrists during the movement so that your palms are facing away at the beginning, and facing up at the finish point.

FINISH

REAR DELTOID ROWS/COMPOUND ROW — Shoulder Horizontal Abduction (with elbow flexion) Muscles worked: This exercise emphasizes the Motion: back portion of the shoulder muscles (the rear • Allowing your arms to bend as you go, move deltoids, as well as the rear portion of the your elbows outward and backward keeping middle deltoids, the posterior rotator cuff, a 70-90 degree angle between your upper upper lat and teres major) as well as the arms and the sides of your torso. trapezius and rhomboids. • Move until your elbows are slightly behind your shoulders, then slowly reverse the Starting Position: motion keeping the rear shoulder muscles • Sit on the bench facing the machine, knees tightened during the entire motion. bent and your feet flat on the floor. • Grasp the upper handles with your palms Key points: facing down and arms straight. • Maintain a 90 degree angle between your • Sit up straight with your chest on the seat upper arms and the sides of your torso START back and until arms/cables are in front of during the exercise. body at a 90 degree angle to your torso. • For normal pulling /rowing patterns of • Lift your chest and slightly pinch your movement you may choose to allow the shoulder blades together. shoulder blades to "float" forward and backward naturally with the arm movement, or for increased rear deltoid involvement you may keep the shoulder blades "pinched" together throughout both the forward and backward movements.

FINISH

15 Back Exercises

SINGLE ARM ROW — Shoulder Extension (with elbow flexion) Muscles worked: This exercise emphasizes the Motion: latissimus dorsi, teres major and rear deltoid • Pull the handle straight back to your hip muscles which make up the large pulling making sure not to rotate your hips during muscles of your back. The biceps muscles on the last part of the movement the front of the upper arm are also involved in • Slowly return the handle forward but do this exercise. allow the weight to stretch your shoulder to far forward or cause your back to round. Starting position: • Stand facing the low pulley station, grasp the Key points: hand grip in one hand while bracing your • Do not lose spinal alignment – keep chest other hand on the machine lifted. • Your back should be at a 45 degree angle to • Release your shoulder blade at the end of the ground and knees should be slightly each rep and initiate each new rep by START bend. retracting your shoulder blade. • Keep your shoulders and head up and back • Keep the Lat muscles tightened throughout arched. the entire exercise.

FINISH

UPRIGHT ROW — Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: This exercise emphasizes the Key points: latissimus dorsi, teres major and rear deltoid • Keep your shoulder blades “pinched” muscles which make up the large pulling together during the movement. muscles of your upper back as well as the • Make sure your back is straight throughout trapezius and rhomboids. The biceps muscles the exercise. on the front of the upper arms are also involved in this movement.

Starting position: • Stand facing the low pulley station with feet, shoulder width apart. • Grasp the hand grips with your palms facing down, back straight and head up. START Motion: • Pull the bar straight upwards keeping in as close to the body as possible. • Elbows should bend outward until the hand grips are just below the chin.

FINISH

16 Arm Exercises

TRICEPS KICKBACK Muscles worked: This exercise emphasizes the Key points: triceps muscles located on the back of the • Maintain spinal alignment. upper arms. • Keep your arm at your side and your wrist straight throughout entire motion. Starting position: • Tighten the triceps throughout the exercise • Face the machine. Bend forward at the hips and control the motion. (not the waist). Bending one knee slightly, flatten your back by sticking your hips out and lifting your chest. • Grasp the handle. • Keeping your elbow bent, bring your upper arm to your side, parallel to the ground. • Place your other hand on the machine START for stability.

Motion: • Straighten elbow while keeping your upper arm completely still. • When arm is completely straight, slowly return to the starting position.

FINISH

TRICEPS PUSHDOWN — Elbow Extension Muscles worked: This exercise emphasizes the Motion: triceps muscles located on the back of the • Keeping your upper arms stationary and upper arms. These muscles are responsible for your elbows next to the sides of your torso, straightening your arms and assist in any slowly straighten your arms by arcing upper body pushing or pressing motion. downward toward your legs. • Straighten your arms fully. Starting position: • Controlling the motion, allow your elbows • Grasp the handles, with your palms down. to bend, returning to the starting position • Keeping your arms bent, bring your upper without moving your upper arm. arms to your side and maintain. • Lift your chest and tighten your abdominals Key points: to stabilize your spine while maintaining a • Keep your upper arms motionless. very slight arch in the lower back. • Keep wrists straight. START • Tighten the triceps throughout the exercise and control the motion on the way up. • Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in your lower back.

FINISH

17 Arm Exercises

STANDING BICEPS CURL — Elbow Flexion (in supination) Muscles worked: This exercise emphasizes Motion: and develops the biceps muscles, which are • Curl handles forward, then upward, and located on the front of your upper arms and then in toward shoulders while keeping your are primarily responsible for bending your elbows at your sides and your upper arms elbows, as well as the brachialis and completely still. brachioradialis. • Slowly lower to the starting position by performing the same arcing motion. Starting position: • Facing the machine. Note: This exercise may be performed using • Bend down and grasp the handles with your both arms simultaneously, or by alternating palms facing forward. between right and left arm. • Stand with your upper arms by your sides (although not "smashed" against them). Lift Key points: START your chest, tighten your abdominals and • Keep elbows at your sides. maintain a very slight arch in your lower • Keep wrists straight. back. • Keep your trunk muscles tight and maintain a very slight arch in your lower back.

FINISH Leg Exercises

LEG PRESS Muscles worked: This exercise works all the Motion: major muscle groups in upper leg including • Bending at the knees, slowly extend your the quadriceps which are the muscles on the legs until legs are straight but knees are not front of the leg, the gluteus muscles of the locked out. buttock and the hamstring muscles on the • Knees should remain in line with the rest of back of the upper leg. your leg. Do not allow knees to bow in or out. • Slowly bend the knees back to a 90-degree START Starting position: angle and repeat. • Adjust the seat back so that your leg is bent at a 90-degree angle with your feet on the Key points: foot plate. • Keep movement slow and controlled. • Place your feet on the foot plate at shoulder • Do not allow the weight plates to rest during width apart with toes pointing straight up. movement. • Back should be straight and hips should be • Do not bend legs more than 90 degrees or firmly against the back pad. Grasp handles lock them out at the end of the rep. lightly at your side. • Feet should remain flat against foot plate and should not move during exercise. FINISH

18 Leg Exercises

LEG EXTENSION Muscles worked: This exercise emphasizes Motion: the muscles on the front of the upper thigh • Tighten your quads and straighten your legs (quadriceps muscle group) which are by moving your feet forward and then responsible for straightening your leg against upward until your legs are completely resistance. This powerful muscle group helps straight and your kneecaps are pointing up provide stability for the knee joint and is toward the ceiling (not turned outward). essential for producing power in running, • Then slowly return to the starting position jumping and lifting activities. keeping tension in your quads during the START entire movement. Starting position: • Sit on the seat facing away from the machine Key points: with your knees near the pivot point and the • Use slow controlled motion. Do not "kick" lower roller pads on the front of your into extension. shins/ankle. • Do not let your knees rotate outward during • Position your thighs at hip width pointing the exercise. Keep your kneecaps pointing your knee caps straight to the front. up and straight forward. • Grasp handles below the seat. • Sit up straight with your chest lifted, abs tight and maintain a very slight arch in your lower back.

FINISH

LEG CURL — Knee stabilized in flexion Muscles worked: This exercise strengthens Motion: and develops the muscles of your buttocks • Initiate the movement by tightening area (gluteus maximus). Remember, there is your glutes. no such thing as spot reduction. This exercise • Slowly bend your legs as far as you can, will not remove fat from this area, but it will without allowing ANY movement to strengthen and build these muscles. occur at your waist. • Then slowly return to the starting position. Starting position: • Adjustment level should be in the leg Key points: START curl position. • Do not “kick”when performing exercise. • Lay face down on cushion. Seat back should Move slow and controlled. be adjusted all the way flat. • Keep your abs tight throughout the • Place both ankles under the leg rollers with entire exercise. knees near the pivot point. • Grasp handles to stabilize your upper body. • Keep your spine in good posture, abs tight and maintain a very slight arch in your lower back.

FINISH

19 Leg Exercises

STANDING HIP EXTENSION — Knee stabilized in flexion Muscles worked: This exercise strengthens Key points: and develops the muscles of your buttocks • Make sure all of your motion occurs at your area (gluteus maximus). Remember, there is hip, NOT your waist or low back. no such thing as spot reduction. This exercise • Keep your abs tight throughout the entire will not remove fat from this area, but it will exercise. strengthen and build these muscles. • Maintain exactly the same bend in the knee of your moving leg throughout the entire Starting position: exercise. • Facing the machine. • Secure the cuff around the foot. • Bend over 30 - 45 degrees from your hips (not your waist) and very slightly bend the knee of your support leg. START • Keep your spine in good posture, with your chest lifted, abs tight and maintain a very slight arch in your lower back.

Motion: • Initiate the movement by tightening your glutes. Extend your hip by moving your entire leg backward. • Slowly move your leg as far as you can, without allowing ANY movement to occur at your waist. • Then slowly return to the starting position.

FINISH

CALF EXTENSION — Ankle Plantarflexion (knee stabilized in slight flexion)

Muscles worked: This exercise is great for Key points: emphasizing the muscles of your lower leg • Do not allow foot plate to fall back quickly. or calf (gastrocnemius and soleus), which • Do not change your hip or knee position, are responsible for raising and lowering your ONLY ankle motion should be allowed. heels at the ankle joint. Strength and power in these muscles are essential for all sports START and daily activities.

Starting position: • Seated in leg press station. • Feet should be at shoulder width apart with the balls of your feet just below the foot plate. • Legs should be straight but knees not locked.

Motion: FINISH • Bending only at the ankles, allow the foot plate to come back to a comfortable stretch position on the calf muscles. • Extend your toes as far as possible as if standing on your toes to reach for something. • Slowly return to the starting position always maintaining proper posture.

20 Leg Exercises

STANDING HIP ABDUCTION Muscles worked: This exercise will not burn Motion: off fat from your hips or outer thigh! There is • Slowly move the attached leg outward to the no exercise that will burn fat from a specific side away from the pulley (30-45 degrees), area. This exercise will, however, strengthen keeping your hips and spine perfectly still. the muscles on the sides of your hips (gluteus • Keep you abs tight throughout the exercise. medius), especially on the standing/support side. Use light resistance and controlled range Key points: of motion on this exercise. You may also • Do not use this exercise for losing fat from think of this exercise as a tool for challenging your hips. It will not make your hips your ability to stabilize your hip on the smaller. Use it to develop hip strength and supportive leg. stability. • Use a very small range of motion. More is Starting position: not better. START • Stand perpendicular to the low pulley • Keep your spine straight and your hips level. station, attach the ankle strap to the ankle Try not to raise your hips when raising your furthest from the machine leg to the side (outside leg). • Stand up straight, lift your chest, tighten your abs and maintain a very slight arch in your lower back. • Adjust your position so that there is some resistance in the cables. • In the beginning, you may hold on to the machine for stability.

FINISH

STANDING HIP ADDUCTION Muscles worked: This exercise will not burn Motion: off fat from your inner thighs or make them • Keeping your hips and spine perfectly still, smaller! There is no exercise that will burn fat slowly move your attached leg toward the from a specific area. This exercise will, center/midline, away from the pulley. however, strengthen the muscles on the • Slowly control the leg back toward the insides of your thighs (adductor muscle pulley, returning to the starting position. groups). It also works the muscles on the outside of your hip (gluteus medius) on the Key points: side that you are standing on. Use very light • Do not use this exercise for losing fat resistance and small range of motion on this from your thighs. It will not make your exercise. Think of this exercise as a tool for thighs smaller. Use it to develop hip challenging your ability to stabilize your hip strength and stability. and stand on one leg. • Keeping your hips and spine perfectly still. START • Do not bend at knee. Starting position: • Stand perpendicular to the low pulley station • Attach ankle strap to the ankle nearest the machine. • Adjust your position away from the machine so that tension is created. • Stand straight, lift your chest, tighten your abs and maintain a very slight arch in your lower back.

FINISH

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