Deltoid Teres Major Pectoralis Compact Strength Trainer Latissimus Dors l Rectus Abdominusl Sacrospinatus Brachialis Gluteus Maximus Wrist & Forearm Flexors Obliques Psoas Group Adductors WARNING! PLEASE READ BEFORE EXERCISING: Gastrocnemius Abductors Prior to beginning any program it is suggested to have a com - TOTAL BODY WORKOUT Quadriceps plete physical examination and obtain your physician’s approval of your conditioning program. We recommend that you always exercise with a partner or someone who can act as a “spotter”, should the weights be - come too heavy for you to lift on your own.

When performing the exercise maneuver, observe the following: 1. Select a starting weight that is safely and easily manageable. Chest Press Shoulder Press Shrug / / 2. Exhale while exerting/lifting the weights, and inhale while returning them to the starting position in a slow and controlled manner. Muscle Emphasis: Pectoralis Muscle Emphasis: Deltoid, Trapezius Muscle Emphasis: Trapezius Muscle Emphasis: Emphasis: Glutes, Hamstrings 3. Read all caution and warning labels before using this machine. 4. Prior to use, inspect this machine for loose, frayed, or worn parts. If in doubt, do not use this machine until the parts have been replaced. 5. Weight plate safety clips must be completely secured before using this machine. 6 Should weights, levers, or other parts become jammed, do not at - tempt to free them yourself, obtain assistance from a certified repair person. 7. Keep clear of weights and all moving parts. 8. Children should not be permitted to use the machine. 9. For consistent, smooth operation; bearings and bushings should be lubricated periodically with synthetic lubricant.

GETTING STARTED: Always warm-up your muscles before exercising. Easy stretching (without bouncing) and light , for several minutes, are rec - ommended to prepare your body. A “repetition” is defined as one com - plete movement from the starting position, through the full range of motion, and back to the starting position. A “set” is defined as a series of continuous repetitions. Start your exercise program conservatively. Select a weight for each exercise that is easily performed for the full range of your motion. Learn to feel your body’s responses and change your program accordingly. The number of repetitions for each set should range between eight and twelve. As a general rule, the lower Curl Tricep Press Lat Pull Leg Extension/Curl Arm Curl Machine the number of repetitions performed (eight to ten), the heavier the re - Muscle Emphasis: Bicep Muscle Emphasis: Tricep Muscle Emphasis: Latissimus Dorsi, Bicep Muscle Emphasis: Quadriceps Muscle Emphasis: Bicep sistance of weight used. While heavy resistance increases muscular strength, the full range of movement is necessary to achieve maximum muscle strength and development. Rest between each set of repeti - tions long enough to catch your breath. Work up to three or four sets for each isolated exercise. When you can perform the desired number of repetitions at a given weight, increase the resistance by five or ten pounds. There may be a number of isolating the same mus - cle. These exercises should be grouped together and performed on the same day, followed by a day of rest for that particular muscle.

OPERATING YOUR PM-4400 EXERCISE MACHINE: • PERFORM 1-2 SETS PER EXERCISE (8-12 REPETITION PER SET) • WORK EACH SET TO COMPLETE FAILURE (UNTIL YOU CANNOT PERFORM ANOTHER REP) • ONCE YOU REACH 12 REPETITIONS ADD WEIGHT YOUR NEXT WORKOUT • USE THE FOLLOWING COUNT: (2 SECOND LIFT, 3 SECOND RETURN) • MOVE SLOWLY AND STRICTLY THROUGH THE FULL RANGE OF MOTION • REST APPROXIMATELY 1 MINUTE BETWEEN SETS • ALLOW AT LEAST 2-3 DAYS BETWEEN WORKOUTS FOR FULL RECOVERY • ALWAYS CHECK WITH A PHYSICIAN PRIOR TO ANY EXERCISE ACTIVITY.