Vision Fitness ST710 manual Center Station Exercises, Tricep Pushdown Triceps

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CENTER STATION EXERCISES (continued)

WOOD CHOP (LATISSIMUS DORSI, LUMBAR & THORACIC MUSCLES OF THE BACK, TRANSVERSE ABDOMINIS, AND OBLIQUES)

Disengage and hold the handle of the dual transitioning pulley. Position at a point above your head, making sure the pin fully engages. Position your body so that it is side by side, in relation to the center upright. Grasp the sport bar with either a traditional grip (hand closest to the upright, nearest the swivel & the other one towards the end of the handle) or a crossover grip (hand farthest from the upright is closest to the swivel and the other hand towards the end of the handle). Pull the handle down and across your body, finishing with your hands at the height of your outside knee. Slowly return to the start position and repeat for the desired # of repetitions. Rotate your body 180 degrees and repeat the process.

TRICEP PUSHDOWN (TRICEPS)

Disengage and hold the handle of the dual transitioning pulley. Position at a point above your head, making sure the pin fully engages. Attach the single, center swivel bar. Facing the center upright, grasp the bar with either an overhand (traditional) or underhand grip. Start with your arms bent at a 90 degree angle. While keeping your upper arms into your sides throughout the movement, push the bar to full arm extension, using an arc motion. Your elbows will act as hinges. Slowly raise the bar to the start position and repeat.

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Contents S e m b l y & O w n e r ’s G u i d e Page Table of Contents S e m b l y N e r ’ s G u i d e General Decal Orange BAG Blue BAGPink BAG Green BAGBlack BAG Yellow BAG RED BAG Light Blue BAGE P 1 Orange BAG Place the center connecting support AB1 E P 3 Weight StackAK3 Pink BAG E P 5 Green BAG E P 6 B L a C K B a G Cable #1 Cable #2 Cable #3 Cable #4 EE CC E P 12 Cable #6 1/4 diameter E P 13 Yellow BAG AK3 AQ2 AC2RED BAG Light Blue BAG F E C T I V E R E S I S TA N C E Weight Stack 200% 100% 90% 80% 50% Underhand or Supinated Grip Resistance Training Benefits and TipsWorkout Variations Neutral Grip Muscular Strength Training ProgramsMuscular Endurance SprintStanding Calf Stretch StretchingStanding Quadriceps Stretch Shoulder Stretch BICEP/CHEST StretchTricep Stretch Upper Back StretchIncluded Accessories Page Standing LEG Curl Lower Hamstring Group Press ARM Station ExercisesLEG Extension Lower Quadricep Group Seated ROW RHOMBOIDS, Latissimus DORSI, and Trapezius Seated Abdominal Crunch Rectus Abdominus Seated Shoulder Press Deltoids and Triceps Seated Chest Press Pectorals & Triceps Upright Cable ROW Deltoids & Trapezius Center Station ExercisesLOW Cable Curl Biceps Front Raise Anterior Deltoids & TrapeziusHIP Abduction Gluteus Medius & Maximus Side Lateral Medial & Anterior DELTOID, TrapeziusCenter Station Exercises Tricep Pushdown TricepsCalf Press Gastrocnemius LEG PRESS/LAT Pulldown Station ExercisesLEG Press QUADRICEPS, HAMSTRINGS, and Gluteals E M Grease Pillow BlockST710 Commercial Warranty Exclusive RemedyPage Page Page Page Page Page S i o n
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