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Home , Biceps curl, Leg curl, Leg extension, Push press

Exercise Chart 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 CURL INCLINE CHEST PRESS PEC 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 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); and wrists, straight. and shoulders are in same plane. between 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. 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 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, 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 . 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 • 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 , 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 ), 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 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 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 , 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. To work your entire ROTATOR CUFF Set Up: Set Up: body, complete 1–2 sets of each exercise every other Attach seat to lowest position. Adjust ab/triceps strap to Attach ankle strap to the mid-pulley. day, three days a week. mid-pulley. Exercise: Exercise: 1. Assume proper standing posture parallel to the gym. 1. Sit facing away from gym. Grasp ab/triceps strap with To ensure proper form, insert a rolled towel underneath TRICEPS PRESS both hands, lean forward and position hands over the your arm, holding it against your body. THREE-DAY SPLIT WORKOUTS back of your neck with elbows pointing forward. Upper 2. Using a neutral grip, hold the strap with your outside If you are advanced and ready for a challenge, consider a arms and forearms should be at a 90° angle. hand. Your arm should be against your stomach, SHOULDERS Three-Day Split Workout. Choose up to all the exercises SHOULDER PRESS 2. Keeping elbows stationary and head shoulders relaxed and your elbow bent DELTOIDS down, extend hands forward as far at a 90° angle. in each muscle group worked on a particular day. We Set Up: as possible. 3. Rotate your forearm outward from Adjust back pad to shoulder press position and seat pad recommend performing the following workout for 3 3. Slowly return to start position. your stomach. to a comfortable position. Adjust press arm outward to Repeat. 4. Slowly return to start position. consecutive days, resting on Day 4. one of the last 2 pressing positions. Sit facing away from Repeat. Move to the other side gym. Press handles should now be slightly above of the gym to to work your shoulders. other side. Exercise: DAY 1 DAY 2 DAY 3 DAY 4 1. Pinch shoulder blades into back pad, lift the chest, and CHEST SHOULDERS LOWER BODY REST pull the abdominal muscles inward. OVERHEAD TRICEPS EXTENSION EXTERNAL ROTATION 2. Keeping your head in line with your back, press your TRICEPS BICEPS ABDOMINALS SHOULDERS SHOULDERS hands upward without locking out LATERAL RAISE INTERNAL ROTATION elbows. DELTOIDS ROTATOR CUFF ABDOMINALS BACK 3. Slowly return to start position. Set Up: Set Up: Repeat. Attach chain and ankle strap to low pulley. Attach ankle strap to the mid-pulley. Exercise: Exercise: 1. Stand sideways to the gym. Knees are slightly bent and 1. Assume proper standing posture parallel to the gym. feet are shoulder-width apart. The foot closest to the To ensure proper form, insert a rolled towel underneath low pulley is on the foot platform. your arm, holding it against your body. 2. Keeping the wrist straight and arm slightly arched, 2. Using a neutral grip, hold the strap with your inside grasp the strap with your outside hand and lift directly hand rotated outward toward the gym. Your shoulders SHOULDER PRESS out to the side of your body. should be relaxed and elbow bent at 3. Slowly return to start position. a 90° angle. LOWER BODY Repeat. After you complete one 3. Rotate your forearm inward toward QUADRICEPS set, switch to the other side. your stomach. Set Up: 4. Slowly return to start position. Adjust the seat to the lowest position. Sit with knees Repeat. Move to the other side placed over the top roller pads and feet placed behind and of the gym to to work your under the lower roller pads. Make sure the axis of rotation other side. of your knee aligns with the and extension pivot bolt. LATERAL RAISE INTERNAL ROTATION Exercise: 1. Fully extend legs without locking out knees. LOWER BODY LOWER BODY 2. Slowly return to start position (60° angle from full EXTENSION (OPTIONAL – MAY SUBSTITUTE LEG extension). Repeat. HAMS, QUADS, GLUTES GLUTES Set Up: CURL/EXTENSION , SEE WORKOUT 1) Attach ankle strap to low pulley and then to your ankle Set Up: (chain may be added if more range is needed). Adjust leg press back pad so that your start position is Exercise: a 90° angle between the thigh and lower leg. Sit, placing 1. Stand facing the gym with weight balanced on support feet on foot platform so that the feet and lower legs form leg (leg with strap is directly in front of the low pulley). a 90° angle. 2. Extend leg back in a smooth controlled motion. Keep Exercise: leg and back straight with head up. Do not arch back. 1. Grasp seats handles and slowly push legs away from 3. Slowly return to start position. Repeat. foot platform. Do not lock out knees. After you complete one set, switch 2. Slowly return to start position. LEG EXTENSION to the other side. Repeat.

LOWER BODY LEG CURL Set Up: Adjust the seat so that the roller pads rest just above your kneecap. Exercise: HIP EXTENSION LEG PRESS (OPTIONAL ATTACHMENT) 1. Stand facing the gym with one ankle hooked behind lower roller pad. LOWER BODY LOWER BODY 2. Slowly raise your foot as far as possible, keeping your HIP ABDUCTION CALF RAISE (OPTIONAL) OUTER CALVES knee against the top roller pad and your upper body THIGH Set Up: Set Up: stationary. Attach ankle strap to low pulley and then to your ankle Sit with the balls of feet on bottom edge of leg press foot 3. Slowly return to start position. Repeat. After you complete (chain may be added if more range is needed). Adjust platform. Extend legs without locking out knees. Adjust one set, switch to the other side. press arm outward for support. back pad if more range is needed. Exercise: Exercise: 1. Stand sideways to the gym with strapped outer leg 1. Slowly push balls of feet outward as far as possible. angled slightly toward low pulley (body weight is 2. Slowly lower heels beyond the edge of foot platform balanced on stationary inner leg). as far as possible. Repeat. 2. Extend leg out to side as far as possible, keeping hip stationary. 3. Slowly return to start position. Repeat. After you complete one LEG CURL set, switch to the other side.

LOWER BODY CALF RAISE (OPTIONAL) CALVES Set Up: (OPTIONAL ATTACHMENT) Sit with the balls of feet on bottom edge of leg press foot HIP ABDUCTION CALF RAISE platform. Extend legs without locking out knees. Adjust LOWER BODY ABDOMINALS back pad if more range is needed. HIP ADDUCTION ABDOMINAL Exercise: INNER THIGH 1. Slowly push balls of feet outward as far as possible. Set Up: Set Up: 2. Slowly lower heels beyond the edge of foot platform as Attach ankle strap to low pulley and then to your ankle Attach the ab/triceps strap to the mid-pulley. Adjust seat far as possible. Repeat. (chain may be added if more range is needed). Adjust to the lowest position. press arm outward for support. Exercise: Exercise: 1. Sit facing away from the gym. Grasp the straps in each 1. Stand sideways to the gym with strapped inner leg hand and bring your hands forward until the straps are angled slightly toward low pulley (body weight is on both sides of your neck. balanced on stationary outer leg). 2. Rest your hands on your upper chest just below your 2. Draw leg in front of body as far as shoulders, palms facing inward. possible, keeping the hip stationary. 3. Curl your body forward and down 3. Slowly return to start position. simultaneously. Repeat. After you complete one 4. Slowly return to start position. set, switch to the other side. Repeat.

CALF RAISE (OPTIONAL ATTACHMENT)

ABDOMINALS ABDOMINAL CRUNCH HIP ADDUCTION ABDOMINAL CRUNCH Set Up: ABDOMINALS Attach the ab/triceps strap to the mid-pulley. Adjust seat ABDOMINAL CRUNCH to the lowest position. Set Up: Exercise: Attach the ab/triceps strap to the mid-pulley. Adjust seat 1. Sit facing away from the gym. Grasp the straps in each to the lowest position. hand and bring your hands forward until the straps are Exercise: on both sides of your neck. 1. Sit facing away from the gym. Grasp the straps in each 2. Rest your hands on your upper chest just below your hand and bring your hands forward until the straps are shoulders, palms facing inward. on both sides of your neck. 3. Curl your body forward and down simultaneously. 2. Rest your hands on your upper chest just below your 4. Slowly return to start position. Repeat. shoulders, palms facing inward. 3. Curl your body forward and down simultaneously. 4. Slowly return to start 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-085-02