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Exercise Chart GYM SYSTEM Exercise Chart GYM SYSTEM SAFE FITNESS FACTS: WORKOUT 1 WORKOUT 2 WORKOUT 3 • This program does not replace the advice of a physician. CHEST CHEST CHEST You should have a complete physical exam before CHESTSTANDING PRESS BICEPS CURL INCLINE CHEST PRESS PEC FLY PECTORALS PECTORALS PECTORALS beginning a new exercise program. Set Up: Set Up: Set Up: SHOULDERSTRICEPS AdjustAttach backthe short pad tostraight the flat bar (horizontal) to the low chest pulley press (chain SHOULDERS Adjust back pad to one of the incline press positions Sit facing away from the gym. Adjust press arm back and • Inspect the equipment before every use for loose parts ANTERIOR position.may be added Sit facing if more away range from is gym.needed). Position your body so ANTERIOR (second through sixth positions). Adjust seat pad so that out of the way. Adjust back pad to the flat position. Adjust or frayed cables, paying particular attention to cable DELTOID thatExercise: horizontal pressing handles are at mid-chest level. DELTOID horizontal pressing handles are at mid-chest level. Adjust seat to a comfortable position so that hands are at mid- Adjust1. Stand press facing arm the to gym. a desired Grasp start the position.bar with palms press arms so that hands are slightly in front of chest. Sit chest level. ends. Replace parts at the first sign of a problem. Exercise:facing up, hands shoulder-width apart. facing away from gym. Exercise: 1.2. GraspStarting horizontal with arms press fully handles, extended keeping (do not alock 90° out angle Exercise: 1. Sit keeping your back pressed against the pad and • Be alert to the possibility of injury. Do not attempt to lift betweenelbows), curlforearm the barand up upper towar armd your (do notchest go keeping beyond this 1. Grasp horizontal press handles, keeping a 90° angle shoulder blades retracted. Grasp handles so that your more weight than you can comfortably handle. angle);wrists and wrists, torso elbows straight. and shoulders are in same plane. between forearm and upper arm (do hands are at mid-chest level. 2.3. PushSlowly press return handles to start until position. arms are fully extended not go beyond this angle); hands, 2. Extend your arms using a neutral • Keep observers, children, and pets at a safe distance. withoutRepeat. locking the elbows. elbows and shoulders are in same (palms facing inward) grip, keeping Do not allow children to play on equipment. 3. Slowly return to start position. plane. hands slightly in front of your Repeat. 2. Push press handles until arms body and elbows slightly bent. • Stay clear of weights and moving parts. If a part are fully extended without Bring your arms together in locking the elbows. front of your chest. becomes jammed, do not attempt to free it by yourself; 3. Slowly return to start position. 3. Slowly return to start position. obtain assistance. Repeat. Repeat. INCLINE CHEST PRESS PEC FLY • If you have any questions on the proper use of the equipment, do not hesitate to call your authorized BACK BACK CHEST PRESS SEATED ROW REAR DELTOID ParaBody dealer or the ParaBody Customer Service LATISSIMUS DORSI LATISSIMUS DORSI Set Up: Set Up: Department at 800-328-9714. Outside the U.S. and BACK PULLDOWN BICEPS Adjust press arm into rear adjustment position. Adjust SHOULDERS Sit facing the gym. Adjust back pad outward so that chest Canada, call +1- 847-288-3300. LATISSIMUS DORSI Set Up: seat so handles are at mid-chest level. Adjust back pad DELTOIDS is supported. Adjust seat pad so handles are at mid-level. BICEPS Attach lat bar to the high pulley. Adjust seat so you can toward chest so that chest is supported in upright position Exercise: comfortably sit facing the gym with your thighs secured and handles are just beyond reach. 1. Grasp handles in a neutral (palms facing inward) grip, TRAINING TIPS: under the roller pads. Back pad can be adjusted outward Exercise: with arms fully extended. Keep elbows pointing to support the chest. 1. Grasp press handles in either upper (palms down) or outward. Head up. • To get the best results, a proper strength-training Exercise: lower (palms up) horizontal position, or vertical (neutral) 2. Move hands slowly apart without bending at the elbows workout has four components: a 5 to 10 minute aerobic position. and maintaining slight arc in the arms. 1. With your hands slightly further than shoulder-width warm-up, a pre-workout stretch, your strength workout apart, grasp the lat bar with arms fully extended. 2. Starting with arms fully extended Extend until hands are slightly in 2. Pull the bar down, keeping hands, forearms and elbows (do not lock out elbows), contract front of chest. and a post-workout stretch. in the same plane as the cable, until it is even with your shoulder blades and pull handles 3. Slowly return to start position. upper chest. back as far as comfortable. Repeat. • Make sure that your posture is correct before executing 3. Slowly returning to start position, let 3. Slowly return to start position. any of the exercises. the bar rise without locking out Repeat. elbows. Repeat. • You should choose a weight that is challenging to SEATED ROW REAR DELTOID complete between 8–15 repetitions while maintaining proper form (shown in each of the pictured exercises). CHEST BICEPS ONE ARM PEC FLY ONE ARM BICEPS CURL • Reach a point of voluntary fatigue, keeping good PECTORALS Set Up: Set Up: technique. PULLDOWN Attach ankle strap to mid-pulley (chain may be added if Attach ankle strap to low pulley (chain may be added if more range is needed). Stand next to seat pad. Assume more range is needed). • Fatiguing muscles at the lower end (8–10) of the BICEPS proper standing posture (back straight, knees slightly Exercise: repetition range develops lean body mass and STANDING BICEPS CURL bent, shoulders back). 1. Stand facing the gym with one foot on the foot platform. Set Up: Exercise: Grasp the ankle strap with one hand, palm facing up. decreases body fat. Fatiguing muscles at the higher Attach lat bar or short straight bar to the low pulley (chain 1. Grasp ankle strap with the hand closest to mid pulley 2. Starting with arm fully extended (do not lock out elbow), end (12–15) of the repetition range develops muscular may be added if more range is needed). with a neutral grip. Hand should be at mid-chest level. bring strap up toward chest keeping wrist and torso endurance. Exercise: 2. Keeping wrist straight and arm slightly straight. 1. Stand facing the gym, with balls of feet on the foot arched, draw arm across the front 3. Slowly return to start position. • Rest intervals are necessary to allow the muscle groups platform. Grasp the straight bar with palms facing up, of chest as far as you can without Repeat. After you complete one hands shoulder-width apart. bending the elbow. set, switch to the other side. to recover and get ready to work again. If your goal is 2. Starting with arms fully extended (do not lock out 3. Slowly return to start position muscular strength rest 1–2 minutes between sets; if elbows), curl the bar up toward chest, keeping wrists and repeat. When finished, your goal is muscular endurance rest 30–60 seconds and torso straight and elbows stationary. switch to other side. 3. Slowly return to start position. Repeat. between sets. ONE ARM PEC FLY ONE ARM BICEPS CURL • Push your muscles to, but not beyond, a level of exhaustion. You’ll want to increase the resistance for a BICEPS TRICEPS particular exercise once you can easily complete all the REVERSE BICEPS CURL ONE ARM TRICEPS EXTENSION FOREARMS reps in each set. Set Up: Set Up: Attach lat bar or short straight bar to the low pulley (chain Attach ankle strap to high pulley (chain may be added if • Always exhale during muscle contraction, and inhale may be added if more range is needed). more range is needed). STANDING BICEPS CURL Exercise: Exercise: during return to start. 1. Stand facing the gym with balls of feet on the foot 1. Stand facing the gym. Grasp the strap with one hand, • Try to work out a minimum of 20–30 minutes in each TRICEPS platform. Grasp the straight bar with palms facing palm facing down. TRICEPS PRESS down, hands shoulder-width apart. 2. Start with forearm at a 90° angle to your body. session, performing each of the exercises in a slow and Set Up: 2. Starting with arms fully extended (do not lock out Keeping elbow at side, press strap down until arm is controlled manner. Attach lat bar or short straight bar to high pulley (chain elbows), curl the bar up toward chest, fully extended. may be added if more range is needed. Short straight bar keeping wrists and torso straight 3. Slowly return to start position. • Proper nutrition, cardiovascular exercise, strength can also be used). and elbows stationary. Repeat. After you complete one Exercise: 3. Slowly return to start position. set, switch to the other side. training, and stretching exercises is the most effective 1. Stand facing the gym. Grasp the bar with palms facing Repeat. combination for reaching your fitness goals. down, hands shoulder-width apart. 2. Start with forearms at a 90° angle to your body. Keeping elbows at sides, press bar down until arms are fully extended. TOTAL BODY WORKOUTS (shown) 3. Slowly return to start position. Repeat. REVERSE BICEPS CURL ONE ARM TRICEPS EXTENSION The workouts defined are suggested routines. To vary your workout, be sure to choose at least one exercise in TRICEPS SHOULDERS OVERHEAD TRICEPS EXTENSION EXTERNAL ROTATION each of the major muscle groups.
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