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Md-9010 Exercise Chart

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Md-9010 Exercise Chart MD -9010 EXERCISE CHART STRENGTH SYSTEMS DOUBLE BICEP CURL (BAR) SEATED PREACHER CURL TRICEP EXTENSION MUSCLE EMPHASIS: BICEP MUSCLE EMPHASIS: BICEP MUSCLE EMPHASIS: TRICEP 1. Select the desired weight. 1. Select the desired weight. 1. Select the desired weight. 2. Attach straight bar and chain to the lower 2. Attach "D" handle (or ankle strap) to the upper pulley using a spring clip. 2. Adjust the preacher curl pad to the desired cable pulley using a spring clip. 3. Stand, facing towards the pulley. height level or similar to the example shown 3. Stand facing away from the upper pulley and 4. Grasp the lat bar or pivoting short bar with in the photo. grasp the handle using a palms up grip. hands shoulder width apart. 3. Grip the leg curl/bicep curl bar with palms 4. With your elbow raised and arm fully bent, extend 5. Keep your elbows at your sides and curl the facing up. your arm outward by moving your hand away bar up to your chest. Return to the starting position 4. With your elbows positioned on the bicep from your body. in a slow and controlled manner and repeat exercise. pad and tucked close to your sides, curl the 5. Return to the starting position in a slow and Note: If the weights hit the top during this exercise, bar up to your chest. controlled manner and repeat exercise. 5. Return to the starting position in a slow and add the chain between the bar and the lower pulley Note: Concentrate all movement at the elbow. controlled manner and repeat exercise. to lower the starting position of the exercise. Try not to move your shoulder or body throughout the exercise. TRICEP PUSH-DOWN (ROPE) SEATED ROW PECTORAL FLY MUSCLE EMPHASIS: TRICEP MUSCLE EMPHASIS: BACK MUSCLE EMPHASIS: CHEST 1. Select the desired weight. 1. Select the desired weight. 1. Select the desired weight. 2. Attach tricep rope or “D” handle to the 2. Adjust back pad of the bench to the horizontal overhead pulley using a spring clip. 2. Attach short bar to the low pulley using a spring clip. position. 3. Stand, facing the upper pulley. 3. Sit on the floor and position your feet against 3. Sit facing away from the machine and position 4. Grasp the rope with a palms up grip. support plate on both sides of the low pulley. your back firmly against the pectoral fly back pad. 4. Reach forward and grasp the bar. 5. Keep your elbow at your sides and push the 4. Place your forearms on the fly pads. handle down,completing a full extension. 5. Keep lower back straight throughout the 5. Rotate your arms forward, as far as possible, by 6. Return to the starting position in a slow and entire exercise. contracting from the chest. controlled manner and repeat exercise. 6. Pull the bar to your lower chest. 6. Return to the starting position in a slow and Note: If the weights hit the top during this 7. Return to the starting position in a slow and controlled manner and repeat exercise. exercise, add the chain between the lat bar and the controlled manner and repeat exercise. Note: Perform this exercise by pushing the pads with upper pulley to lower the starting position of the exer - your forearms and not your hands. cise. FLAT BENCH PRESS INCLINE BENCH PRESS DECLINE BENCH PRESS MUSCLE EMPHASIS: CHEST MUSCLE EMPHASIS: CHEST MUSCLE EMPHASIS: CHEST 1. Select the desired weight. 1. Select the desired weight. 1. Select the desired weight. 2. Adjust back pad to the flat position and place directly 2. Adjust back pad to the incline position and place 2. Adjust back pad to the decline position and place under press bar. directly under press bar. directly under press bar. 3. Position the press bar to the desired height and secur by 3. Adjust the press bar to the desired height and 3. Adjust the press bar to the desired height and rotating latches forward into the securing holes on the secure by rotating latches forward into the secure by rotating latches forward into the frame uprights. securing holes on the frame uprights. securing holes on the frame uprights. 4. Lie down on the bench with your back against 4. Lie down on the bench with your back against the back pad. 4. Lie down on the bench with your back against the back pad. 5. Grip the press bar and release latches by rotating press bar the back pad. 5. Grip the press bar and release latches by rotating backward and allowing press bar to slide down towards 5. Grip the press bar and release latches by rotating press bar backward and allowing press bar to press bar backward and allowing press bar to your chest. slide down towards your chest. 6. Push the press bar away from your body to a full extension. slide down towards your chest. 6. Push the press bar away from your body to a 6. Push the press bar away from your body to a Return to the starting position in a slow and controlled full extension. Return to the starting position in a full extension. Return to the starting position in a manner and repeat exercise. slow and controlled manner and repeat exercise. slow and controlled manner and repeat exercise. CHEST CABLE CROSS LEG CURL LEG EXTENSION MUSCLE EMPHASIS: CHEST MUSCLE EMPHASIS: LEG MUSCLE EMPHASIS: LEG 1. Select the desired weight. 1. Select the desired weight. 1. Select the desired weight. 2. Attach the “D” handles to the overhead pulleys using 2. Adjust seat back pad to the decline position. 2. Adjust back pad to the upright vertical position spring clips. 3. Lie face down with your knees slightly in front and for increased back support. 3. Stand, facing away from the machine and stagger your over the top of the round, black foam roller pads. 3. Position the back of your knees on top of the foot position for increased stability. 4. Place the back of your ankles under the outer foam round, black foam roller pads. 4. Reach your hands above your head and grip the roller pads. 4. Position the top of your feet against the lower handles. 5. Curl your legs upward and to your buttocks, com round foam roller pads. 5. Lean your body posture forward, slightly as you pull pleting a full range of motion. 5. Extend your legs forward, pivoting from the the handles down, rotating from your shoulders until 6. Return to the starting position in a slow and con knees, to a full extension. your hands meet together in front of your chest. trolled manner and repeat exercise. 6. Return to the starting position in a slow and 6. Return to the starting position in a slow and controlled controlled manner and repeat exercise. manner and repeat exercise. OUTER LEG KICK (ABDUCTORS) LEG KICK-BACK SQUAT MUSCLE EMPHASIS: LEG MUSCLE EMPHASIS: LEG MUSCLE EMPHASIS: LEG 1. Select the desired weight. 1. Select the desired weight. 1. Select the desired weight. Adjust the press bar to your desired 2. Wrap the ankle strap around the leg to be exercised. 2. Wrap the ankle strap around the leg to be upright standing height and secure by rotating latches forward 3. Attach spring clip of low pulley to the ankle strap. exercised. into the securing holes on the frame uprights. 3. Stand with press bar positioned across the top of your shoulders 4. Stand beside the low pulley, placing the leg to be 3. Attach spring clip of low pulley to the ankle strap. 4. Stand facing the low pulley with feet a few while placing your feet shoulder width apart. exercised (the outer leg) slightly in front of the other. 4. Grip the press bar and release latches by rotating press bar 5. Brace your hand on the back pad for support. inches apart. backward, allowing press bar to slide down. 6. Kick leg out to your side, pivoting only at the hip. 5. Brace your hands on the back pad for support. 5. Keeping your back straight, lower your body by pivoting from 7. Return to the starting position in a slow and con 6. Kick leg back, pivoting only at the hip. your knees. Do not allow your buttocks to drop below the trolled manner and repeat exercise with other leg. 7. Return to the starting position in a slow and level of your knees. controlled manner and repeat exercise with 6. Raise the press bar by pushing with your legs to a full extension. other leg. Return to the starting position in a slow and controlled manner and repeat exercise. Note: never perform this exe rcise unless you are using a proper weight belt or back support . Deltoid SHOULDER PRESS UPRIGHT ROW SHOULDER SHRUG Pectoralis MUSCLE EMPHASIS: SHOULDER MUSCLE EMPHASIS: SHOULDER MUSCLE EMPHASIS: TRAPEZIUS 1. Select the desired weight. 1. Select the desired weight. 1. Select the desired weight. Biceps 2. Adjust back pad to the horizontal position and position 2. Adjust the press bar to the desired height and secure 2. Adjust the press bar to the desired height and directly under press bar. by rotating latches forward into the securing holes secure by rotating latches forward into the Rectus Abdominus 3. Sit on the bench with your body positioned behind the on the frame uprights. securing holes on the frame uprights. 3. Grip the bar with palms facing down, about press bar. 3. Grip the bar with palms facing down, about 12-14 inches apart.
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