Spirit XT485 owner manual Dumbbell Shoulder Press

Page 23

DUMBBELL SHOULDER PRESS

EMPHASIS: SHOULDERS

1.Hold the dumbbells at shoulder height with an overhand (palms facing forward) or neutral (palms facing one another) grip

2.Press the dumbbells straight overhead until your arms are fully extended

3.Slowly lower to the start position

4.Repeat this sequence for the duration of the strength interval

DUMBBELL TRICEP OVERHEAD EXTENSION

EMPHASIS: BACK OF ARMS

1.Hold the dumbbells at shoulder height behind your head with a neutral grip (palms facing one another); your elbows should be pointed straight ahead

2.Raise the dumbbells overhead until your arms are fully extended; your upper arms should remain stationary, pivoting at the elbows

3.Slowly lower to the start position

4.Repeat this sequence for the duration of the strength interval

DUMBBELL BICEP CURL

EMPHASIS: FRONT OF ARMS

1.Hold the dumbbells with an underhand grip (palms facing forward) beside your thighs

2.Tuck your upper arms into your ribcage

3.Curl the dumbbells to shoulder height by pivoting at your elbows

4.Slowly lower to the start position

5.Repeat this sequence for the duration of the strength interval

21

XT485 Treadmill

Image 23
Contents XT485 Treadmill Table of Contents Product Registration Important Safety Instructions Important Electrical Instructions Grounding InstructionsImportant Operation Instructions Safety Tether CordXT485 Assembly Instructions Console assembly 1UPRIGHT Tube AssemblyXT485 Treadmill 2CONSOLE Assembly 3BASE Covers 4PLASTIC Parts Assembly Transport Folding InstructionsConsole FeaturesHandrail Adjustments Quick Speed & Incline ButtonsHeart Rate BAR Graph Getting Started Operation of Your ConsoleQUICK-START/MANUAL Operation PAUSE/STOP/RESET FeatureIncline Feature Calorie Display Pulse Grip FeatureHandrail Buttons Disable Switch Mile TrackSelect a Program Programmable FeaturesCalorie Program User ProgramsFusion Program Dumbbell Bent Over ROW Dumbbell Shoulder Press Hill Preset ProgramsStrength Heart Rate Programs Rate of Perceived Exertion Using Heart Rate Transmitter Heart Rate Program Operation BELT/DECK General MaintenanceGeneral Cleaning Belt AdjustmentsSetting TREAD-BELT Tracking Treadbelt Tracking AdjustmentBELT/DECK Lubrication Procedure Service Checklist Diagnosis Guide Calibration Procedure MANUFACTURER’S Limited Warranty