Exercise Chart SYSTEM

WORKOUT 1 WORKOUT 2 WORKOUT 3 ADDITIONAL

CHEST CHEST CHEST PRESS CHEST INCLINE CHEST PRESS PEC CHEST ONE ARM PEC FLY PECTORALS PECTORALS PECTORALS PECTORALS Set Up: Set Up: Set Up: Set Up: SHOULDERS Adjust bench to the flat (horizontal) position. Lay face SHOULDERS Adjust small seat pad to incline position. Adjust bench SHOULDERS Adjust bench to horizontal position. Sit facing away SHOULDERS Attach ankle strap to mid pulley (chain may be added ANTERIOR up on bench. Position your body so that pressing ANTERIOR to the desired incline press position. Sit facing away ANTERIOR DELTOID from the gym. ANTERIOR if more range is needed). Assume proper standing DELTOIDS handles are at mid-chest level. Depress remote press DELTOIDS from the gym. Adjust press arm to desired start Exercise: DELTOIDS posture (back straight, knees slightly bent, shoulders arm handle, adjust to start position (90° angle between position (90° angle between forearm and upper arm). 1. Sit keeping your back pressed against the pad and back). Stand next to seat pad. forearm and upper arm), and release. Exercise: shoulder blades retracted. Grasp handles so that Exercise: Exercise: 1. Grasp horizontal press handles, keeping a 90° angle your hands are at mid-chest level. 1. Grasp ankle strap with hand closest to mid pulley in 1. Grasp horizontal press handles, keeping a 90° angle between forearm and upper arm (do not go beyond 2. Extend your arms using a neutral (palms facing a neutral grip. Hand should be at mid-chest level. between forearm and upper arm (do not go beyond this this angle); wrists, elbows and shoulders are in inward) grip, keeping hands slightly in front of your 2. Keeping wrist straight and arm slightly arched, draw angle); wrists, elbows and shoulders are same plane. body, elbows up and slightly bent. arm across the front of chest as far in the same plane. 2. Push press handles until arms 3. Bring your arms together in front as you can without bending the 2. Push press handles until arms are are fully extended without of your chest. elbow. fully extended without locking locking the elbows. Do not 4. Slowly return to start position. 3. Slowly return to start position. out elbows. Do not bring bring hands together. Repeat. Repeat. After you complete one hands together. 3. Slowly return to start set, switch to the other side. 3. Slowly return to start position. position. Repeat. Repeat. CHEST PRESS INCLINE CHEST PRESS PEC FLY ONE ARM PEC FLY

BACK BACK BACK PULLDOWN BACK LOW REAR DELTOID ONE ARM DUMBBELL ROW LATISSIMUS DORSI LATISSIMUS DORSI, LATISSIMUS DORSI LATISSIMUS DORSI Set Up: ERECTOR SPINAE Set Up: Set Up: ERECTOR SPINAE Set Up: Attach lat bar to the high pulley. Adjust seat so you Attach the short straight bar to the low pulley. Sit on SHOULDERS Adjust bench to horizontal position. Rotate pec fly Adjust bench to the horizontal position. can comfortably sit facing the gym with your thighs the floor with your knees slightly bent and feet against POSTERIOR handles as far backward as possible. Sit facing into Exercise: secured under the roller pads. the low row/calf block. DELTOID gym with chest against back pad. 1. Stabilize your upper body by placing one hand and Exercise: Exercise: Exercise: knee on the bench. With the other hand, firmly 1. With your hands slightly wider than shoulder-width 1. Grasp the bar with palms facing down. Lean 1. Grasp pec fly handles in a neutral (palms facing grasp the dumbbell using a neutral (palm facing apart, grasp the lat bar with arms fully extended. backward slightly (10°). Stabilize your torso by inward) grip. Keep elbows pointing outward. Head up. inward) grip. 2. Pull the bar down, keeping hands, forearms and contracting your abdominal muscles, lifting your 2. Move hands slowly apart without bending at the 2. Keeping your back flat and your upper body elbows in the same plane as the cable, until it is chest, and retracting your shoulder blades. elbows and maintaining a slight arc in the arms. stationary, start with your arm extended downward. even with your upper chest. 2. Pull the bar into your body, leading Extend until hands are slightly in 3. Leading with your elbow, pull 3. Slowly returning to start position, with your elbows. Finish when front of chest. dumbbell up toward your chest let the bar rise without locking your hands are at abdominal 3. Slowly return to start position. until the back of your upper arm out elbows. Repeat. level. Repeat. is parallel to the floor. 3. Slowly return to start 4. Slowly return to start position. Repeat. position. Repeat. After you complete one set, switch to the other side. PULLDOWN LOW ROW REAR DELTOID ONE ARM DUMBBELL ROW

CHEST CHEST CHEST BICEPS CONVERGING CHEST PRESS DECLINE CHEST PRESS Traditional DUMBBELL PRESS INCLINE DUMBBELL CURL PECTORALS PECTORALS PECTORALS Set Up: Set Up: Set Up: Set Up: SHOULDERS Adjust bench to any position – decline, flat or selected incline SHOULDERS Adjust small seat pad to flat position. Adjust bench to SHOULDERS Adjust bench to any position – decline, flat or selected incline Adjust the small seat to the incline position. Adjust the ANTERIOR DELTOID angle (small seat pad is horizontal in decline and flat press ANTERIOR the decline position. Lay face up on bench. Depress ANTERIOR angle (small seat pad is horizontal in decline and flat press bench to the desired incline position. Adjust press arm positions, inclined for any incline angle). Depress remote DELTOIDS remote press arm handle, adjust to start position and DELTOIDS positions, inclined for any incline angle). Adjust press arm to to lowest position. press arm handle and adjust press arm to start position (90° release. lowest position. Press handles can be tucked under bench. Exercise: angle between forearm and upper arm), and release. Wrists, Exercise: Exercise: 1. Grasp dumbbells and sit with your back against the elbows, and shoulders are in the same plane. 1. Grasp horizontal press handles, keeping a 90° angle 1. Grasp dumbbells and sit with your back against the bench. Pinch shoulder blades into pad, lift the Exercise: between forearm and upper arm (do not go beyond bench. Pinch shoulder blades into pad, lift the chest, and chest, and pull abdominal muscles inward. 1. Pinch shoulder blades into back pad, lift the chest, and this angle); wrists, elbows, and shoulders are in the pull the abdominal muscles inward. 2. Start with arms at your sides and slight bend in the pull the abdominal muscles inward. same plane. 2. Start with your hands just above chest level, assuming elbows. Curl dumbbells (together or a 90° angle between your forearms and 2. As you press outward, simultaneously 2. Push press handles until arms alternating) toward your chest. Wrists, elbows, and shoulders bring handles together in a are fully extended without shoulders, with elbows are in the same plane. Press the converging motion without locking locking out elbows. Do not remaining stationary. Keep dumbbells straight up while upper body flat against the out elbows. It is important to bring hands together. bringing your hands together pull hands together throughout 3. Slowly return to start until arms are fully extended back pad. the pressing movement. position. Repeat. without locking out elbows. 3. Slowly return to start 3. Slowly return to start 3. Slowly return to start position. position. Repeat. CONVERGING CHEST PRESS position and repeat. DECLINE CHEST PRESS DUMBBELL PRESS Repeat. INCLINE DUMBBELL CURL

BICEPS STANDING BICEPS REVERSE BICEPS CURL BICEPS ONE ARM BICEPS CURL BACK SHRUG FOREARMS TRAPEZOIDS Set Up: Set Up: Set Up: Set Up: Attach lat bar or short straight bar to low pulley (chain Attach short straight bar to the low pulley (chain may Attach ankle strap to low pulley (chain may be added Adjust press arm so that press handles are just above may be added if more range is needed). be added if more range is needed). if more range is needed). the bench. Exercise: Exercise: Exercise: Exercise: 1. Stand facing the gym with balls of feet on the foot 1. Stand facing the gym with balls of feet on the foot 1. Stand facing the gym with one foot on the foot 1. Face the gym, assuming your proper standing platform. Grasp the bar with palms facing up, hands platform. Grasp the bar with palms facing down, platform. Grasp the ankle strap with one hand, palm posture (back straight, knees slightly bent and shoulder-width apart. hands shoulder-width apart. facing up. shoulders back) facing the gym. 2. Starting with arms fully extended (do not lock out 2. Starting with arms fully extended (do not lock out 2. Starting with arm fully extended (do not lock out 2. Hold press handles with both hands using an elbows), curl the bar up toward chest, keeping elbows), curl the bar up toward chest, keeping elbow), bring strap up toward chest, keeping wrist overhand grip. Arms should be slightly forward, in wrists and torso straight and wrists and torso straight and and torso straight. front of your body. elbows stationary. elbows stationary. 3. Slowly return to start position. 3. Raise your shoulders towards 3. Slowly return to start position. 3. Slowly return to start position. Repeat. After you complete one your ears. Repeat. Repeat. set, switch to the other side. 4. Slowly return to the start position. Repeat.

STANDING BICEPS CURL REVERSE BICEPS CURL ONE ARM BICEPS CURL SHRUG

TRICEPS PRESS TRICEPS OVERHEAD DUMBBELL TRICEPS TRICEPS ONE ARM TRICEPS EXTENSION Set Up: EXTENSION Set Up: Attach lat bar or short straight bar to high pulley (chain Set Up: Attach ankle strap to high pulley (chain may be added TOTAL BODY WORKOUTS (shown above) may be added if more range is needed). Adjust bench to flat position. Grasp dumbbell handle if more range is needed). The workouts defined above are suggested routines. To vary your workout, be sure to Exercise: by one end by cupping both hands around the head of Exercise: choose at least one exercise in each of the major muscle groups. To work your entire 1. Stand facing the gym. Grasp the bar with palms the dumbbell. Sit on bench in upright position and 1. Stand facing the gym. Grasp the strap with one facing down, hands shoulder-width apart. place dumbbell behind your head with elbows pointing hand, palm facing up. body, complete 1–2 sets of each exercise every other day, three days a week. 2. Start with forearms at a 90° angle to your body. forward. Maintain a 90º angle between the upper arm 2. Start with forearm at a 90° angle to your body. Keeping elbows at sides, press bar down until and forearm. Keeping elbow at side, press strap down until arm arms are fully extended. Exercise: is fully extended. THREE-DAY SPLIT WORKOUTS 3. Slowly return to start position. 1. While maintaining good posture, 3. Slowly return to start position. Repeat. back straight and head up, extend Repeat. After you complete one If you are advanced and ready for a challenge, consider a Three-Day Split Workout. dumbbell over your head as far set, switch to the other side. Choose up to all the exercises in each muscle group worked on a particular day. We as you can go without locking recommend performing the following workout for 3 consecutive days, resting on Day 4. out elbows. 2. Slowly return to start position. Repeat. DAY 1 DAY 2 DAY 3 DAY 4 TRICEPS PRESS OVERHEAD DUMBBELL ONE ARM TRICEPS EXTENSION TRICEPS EXTENSION CHEST SHOULDERS LOWER BODY REST TRICEPS BICEPS ABDOMINALS SHOULDERS SHOULDER PRESS SHOULDERS LATERAL RAISE SHOULDERS DUMBBELL SHOULDER PRESS DELTOIDS DELTOIDS DELTOIDS Set Up: Set Up: Set Up: ABDOMINALS BACK Adjust small seat pad to incline position. Adjust bench Attach chain and ankle strap to low pulley. Adjust small seat pad to incline position. Adjust bench to shoulder press position (last position). Adjust press Exercise: to shoulder press position (last position). Adjust the arm using the remote press arm adjustment handle to 1. Stand sideways to the gym. Knees are slightly bent press arm down to the lowest position. Sit facing away a comfortable shoulder press position. Sit facing away and feet are shoulder-width apart. The foot closest from gym. SAFE FITNESS FACTS: from gym. Press handles should now be slightly above to the low pulley is on the foot platform. Exercise: • This program does not replace the advice of a physician. You should have a complete shoulders. 2. Grasp the strap with your outside hand and lift 1. Start with dumbbells above the top of shoulders so physical exam before beginning a new exercise program. Exercise: directly out to the side of your body, keeping the there is a 90° angle between upper arms and forearms. 1. Pinch shoulder blades into back wrist straight and arm slightly 2. Pinch shoulder blades into back pad, lift the chest, • Inspect the equipment before every use for loose parts or frayed cables, paying pad, lift the chest, and pull the arched. and pull the abdominal muscles abdominal muscles inward. 3. Slowly return to start position. inward. Keeping your head up particular attention to cable ends. Replace parts at the first sign of a problem. 2. Keeping your head in line with Repeat. After you complete and your back against the back • Be alert to the possibility of injury. Do not attempt to lift more weight than you can your back, press your hands one set, switch to the other pad, press dumbbells upward upward without locking out side. without locking out elbows. comfortably handle. elbows. Do not bring hands 3. Slowly return to start together. position. Repeat. • Keep observers, children, and pets at a safe distance. Do not allow children to play 3. Slowly return to start on equipment. SHOULDER PRESS position. Repeat. LATERAL RAISE DUMBBELL SHOULDER PRESS • Stay clear of weights and moving parts. If a part becomes jammed, do not attempt to LOWER BODY LOWER BODY LOWER BODY free it by yourself; obtain assistance. HIP EXTENSION (OPTIONAL – MAY SUBSTITUTE LEG QUADRICEPS GLUTES, QUADS, GLUTES Set Up: Set Up: CURL/EXTENSION, SEE WORKOUT 1) • If you have any questions on the proper use of the equipment, do not hesitate to call Adjust the small seat pad to the incline position. Attach ankle strap to low pulley and then to your ankle Set Up: your authorized ParaBody dealer or the ParaBody Customer Service Department at Adjust the /extension arm to the downward (chain may be added if more range is needed). Adjust leg press back pad so that your start position 800-328-9714. Outside the U.S. and Canada, call +1-847-288-3300. position. Sit with knees placed over the top roller Exercise: is a 90° angle between the thigh and lower leg. Sit, pads and feet placed behind and under the lower roller 1. Stand facing the gym with weight balanced on placing feet on foot platform so that the feet and pads. Make sure the axis of rotation of your knee support leg (leg with strap is directly in front of the lower legs form a 90° angle. aligns with the leg curl and extension pivot bolt. low pulley). Exercise: TRAINING TIPS: Exercise: 2. Extend leg back in a smooth controlled motion. Keep 1. Grasp seats handles and slowly push legs away 1. Fully extend legs without locking leg and back straight with head from foot platform. Do not lock out knees. • To get the best results, a proper strength-training workout has four components: out knees. up. Do not arch back. 2. Slowly return to start position. a 5 to 10 minute aerobic warm-up, a pre-workout stretch, your strength workout and 2. Slowly return to start position 3. Slowly return to start position. Repeat. (60° angle from full Repeat. After you complete a post workout stretch. extension). Repeat. one set, switch to the other • Make sure that your posture is correct before executing any of the exercises. side. • 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). LEG EXTENSION HIP EXTENSION LEG PRESS (OPTIONAL ATTACHMENT) • Reach a point of voluntary fatigue, keeping good technique. LOWER BODY LOWER BODY LOWER BODY • Fatiguing muscles at the lower end (8–10) of the repetition range develops lean body LEG CURL HIP ABDUCTION CALF RAISE (OPTIONAL) HAMSTRINGS OUTER THIGH CALVES Set Up: Set Up: Set Up: mass and decreases body fat. Fatiguing muscles at the higher end (12–15) of the Adjust small seat to the horizontal position. Adjust leg Attach ankle strap to low pulley and then to your ankle Sit with the balls of feet on bottom edge of leg press repetition range develops muscular endurance. curl/extension arm into the outward position and back (chain may be added if more range is needed). foot platform. Extend leg without locking out knees. pad to the decline position. Lay down on bench in a Exercise: Adjust back pad if more range is needed. • Rest intervals are necessary to allow the muscle groups to recover and get ready to prone position so bench roller pads are supporting just 1. Stand sideways to the gym with strapped outer leg Exercise: work again. If your goal is muscular strength rest 1–2 minutes between sets; if your above the kneecaps. Ankles are hooked underneath angled slightly toward low pulley (body weight is 1. Slowly push balls of feet outward as far as possible. the extended roller pads. balanced on stationary inner leg). 2. Slowly lower heels beyond the edge of foot platform goal is muscular endurance rest 30–60 seconds between sets. Exercise: 2. Extend leg out to side as far as possible, keeping as far as possible. Repeat. 1. Slowly raise your feet as far as hip stationary. • Push your muscles to, but not beyond a level of exhaustion. You’ll want to increase possible. Do not arch the back. 3. Slowly return to start position. the resistance for a particular exercise once you can easily complete all the reps in 2. Slowly return to start position. Repeat. After you complete each set. Repeat. one set, switch to the other side. • Always exhale during , and inhale during return to start. • Try to work out a minimum of 20–30 minutes in each session, performing each of the exercises in a slow and controlled manner. LEG CURL HIP ABDUCTION CALF RAISE (OPTIONAL ATTACHMENT) • Proper nutrition, cardiovascular exercise, , and stretching exercises is the most effective combination for reaching your fitness goals. LOWER BODY LOWER BODY ABDOMINALS CALF RAISE (OPTIONAL) HIP ADDUCTION ABDOMINAL CALVES INNER THIGH Set Up: Set Up: Set Up: Sit with the balls of feet on bottom edge of leg press Attach ankle strap to low pulley and then to your ankle Attach the ab/triceps strap to the mid pulley. Adjust foot platform. Extend leg without locking out knees. (chain may be added if more range is needed). Adjust bench to the horizontal position. Adjust back pad if more range is needed. press arm outward for support. Exercise: Exercise: Exercise: 1. Sit facing away from the gym. Grasp the straps in 1. Slowly push balls of feet outward as far as possible. 1. Stand sideways to the gym with strapped inner leg each hand and bring your hands forward until the 2. Slowly lower heels beyond the edge of foot platform angled slightly toward low pulley (body weight is straps are on both sides of your neck. as far as possible. Repeat. balanced on stationary outer leg). 2. Rest your hands on your upper chest just below 2. Draw leg in front of body as far as your shoulders, palms facing inward. possible, keeping the hip 3. Curl your body forward and down stationary. simultaneously. 3. Slowly return to start 4. Slowly return to start position. position. Repeat. After you Repeat. complete one set, switch to the other side.

CALF RAISE (OPTIONAL) HIP ADDUCTION ABDOMINAL CRUNCH

ABDOMINALS ABDOMINAL CRUNCH ABDOMINALS ABDOMINAL CRUNCH Set Up: Set Up: Attach the ab/triceps strap to the mid pulley. Adjust Attach the ab/triceps strap to the mid pulley. Adjust bench to the horizontal position. bench to the horizontal position. Exercise: Exercise: 1. Sit facing away from the gym. Grasp the straps in 1. Sit facing away from the gym. Grasp the straps in each hand and bring your hands forward until the each hand and bring your hands forward until the straps are on both sides of your neck. straps are on both sides of your neck. 2. Rest your hands on your upper chest just below 2. Rest your hands on your upper chest just below your shoulders, palms facing your shoulders, palms facing inward. inward. 3. Curl your body forward and 3. Curl your body forward and down simultaneously. down simultaneously. 4. Slowly return to start 4. Slowly return to start position. Repeat. position. Repeat.

ABDOMINAL CRUNCH ABDOMINAL CRUNCH

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