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EXERCISE INSTRUCTION
1
LOW PULLEY ROW
(TRAPEZIUS-LATISSIMUS
DORSIERECTOR
SPINAF)
FIT "T"-BAR TO LOW PULLEY SIT WITH
FEET
AGAINST
CROSS-BRACE. LEGS SLIGHTLY BENT
STRETCH FORWARD SIT-UP,
ARCH YOUR BACK AND PULL TO YOUR
WAIST
4
PREACHER CURLS
(BICEPS-FOREARM FLEXORS)
FIT "T"-BAR TO LOW PULLEY AND ROLL
PADS
TO TOP HOLE SIT ON SEAT AND LEAN
FORWARD GRIP THE BAR AND PLACE
ELBOWS AGAINST ROLL PADS, CURL
BAR IN
AN ARC UPWARDS AS FAR AS
POSSIBLE.
7
LEG CURL
(HAMSTRING GROUP)
THIS EXERCISE IS PREFORMED WITH
ONE LEG
AT A TIME. FIT THE ROLL PADS TO THE
TOP
HOLE. HOOK YOUR LEG AROUND WITH
YOUR
KNEE AGAINST THE TOP PAD CURL AS
FAR ASPOSSIBLE.
2
KNEE RAISE
(HIT FLEXORS-RECTUS ABDOMINIS)
FIT "T"-BAR TO LOW PULLEY LIE ON
YOUR BACK WITH LEGS ALMOST
STRAIGHT CURL TOES UPWARDS AND
PLACE "T"-BAR BETWEEN YOUR FEET.
"RAISE" KNEES AS FAR AS POSSIBLE
TOWARDS CHEST.
5
PREACHER CURLS-REVERSE GRIP
(BICEPS-WITH VERY STRONG EMPHASIS
ON FOREARM MUSCLES)
SAME AS FOR PREACHER CURLS BUT
WITH, A REVERSE GRIP. YOU MAY FIND
THAT YOUR FOREARM GRIP IS THE
LIMITATION WITH THIS EXERCISE AND
NOT YOUR BICEP STRENGTH.
8
LEG EXTENSIONS
(QUADRICEPS)
FIT THE ROLL PADS TO THE BOTTOM
HOLE. HOOK YOUR LEGS AROUND THE
ROLL PADS AND GRIP THE BOTTOM OF
THE SEAT. SLOWLY STRAIGHTEN YOUR
3
BICEP CURLS
(BICEPS-FOREARM FLEXORS)
FIT "T"-BAR TO LOW PULLEY GRIP
THE BAR AND STAND WITH YOUR
ARMS STRAIGHT AND YOUR FLBOWS
LOCKED INTO YOUR BODY. CURL THE
BAR UPWARDS AS FAR AS POSSIBLE
6
WRIST CURL
(FOREARM FLEXORS)
FIT "T" BAR TO LOW PULLEY AND
ROLL PAD TO TOP HOLE. REST
FOREARMS ON ROLL PADS WHILE
GRIPPING BAR. "CURL" YOUR WRISTS
WITH AS MUCH RANGE AS POSSIBLE,
REVERSE GRIP WORKS THE.
9
CRUNCHIES
(RECTUS ABDOMINIS-SERRATUS-
LOWER
LATISSI-MUS DORSI)
FIT "T" BAR TO HIGH PULLEY AND
ROLL PADS TO BOTTOM HOLE. HOOK
YOUR LEGS AROUND THE ROLL PADS
AND GRIP THE BAR BEND AT THE
WAIST AND CURL FORWARD AND
DOWN AS FAR AS POSSIBLE.
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