BodyCraft Strength Training System manual Functional Training Arms

Page 4

FUNCTIONAL TRAINING ARMS

BODYCRAFT was the first company to incorporate Functional Training Arms into the standard multi-function home gym. This extremely versatile station opened up a vast array of exercises and we cannot imagine making a home strength training system without it. Your Functional Training Arms provide exercises that pertain to everyday living. You can train specifically for your favorite sport or activity, or for tasks required to help make it through your day. We encourage you to be inventive with your Functional Training Arms. You can easily invent motions unique to you. Just be care- ful to always be in control and work to balance your body.

GENERAL EXERCISE GUIDELINES

There are many theories as to the proper number of repetitions and sets of repetitions recommended for any specific exercise. In fact, we are all unique individuals and what may be effective for one person may not be as effective for another. Your genetic makeup, goals, and available time are all specific to you. In addition to reading this book, we recommend consulta- tions with

fitness professionals such as a certified personal trainer and your local spe- cialty fitness dealer.

The human body is a highly adaptive machine. It can quickly adjust to

routine stresses. Therefore, intensity and variety are vital components of any strength training routine. Intensity is more important than a specific number of repetitions or sets of repetitions. The amount a muscle group is stressed (to failure) is directly proportional to the amount of increased strength / growth. In other words, the more effort you put into training, the more results you should receive! Periodically changing the routine is also highly recommended. Your body will become accustomed to a rou- tine. Variety will increase your results!

Please remember to start easy and increase the total time and number of repetitions gradually. Overdoing it in the beginning can cause unnecessary muscle soreness. If at any time you feel excessive or unnatural pain, stop immediately! Determine what is wrong before continuing. See your physician if you have any doubts.

In general terms, for maximum muscle building, we recommend 6-12

repetitions and 2-3 sets per exercise. For endurance training, We recom-

mend 12- 20 repetitions and 2-3 sets per exercise.

2

Page 3 Page 5
Image 4
Page 3 Page 5
Contents Exercise Guide Table of Contents Introduction Functional Training Arms Chest Bench Press Cable Bench Press Converging Bench Press Incline Bench Press Cable Incline Bench Press Converging Incline Press Decline Bench Press Cable Decline Bench Press Converging Decline Bench Press Self Stabilizing Chest Press Cable Pec Fly Cable Incline Fly Cable Low Fly Shoulders Shoulder Press Cable Shoulder Press Converging Shoulder Press Cable Lateral Raise Cable Front Raise Standing Cable Lateral Raise Standing Front Raise Upright Row Shrugs External Rotator Internal Rotator Back Lat Pull Down Low Cable Row Mid Row One Arm Row Front Lat Pullover Seated Cable Mid Row Self Stabilizing Mid Row Arms Cable Arm Curl Standing Bar Curl Overhead Biceps Curl Arm Curl From Mid Pulley Triceps Pushdown Triceps Extension Triceps Extension From High Pulley Triceps Kickback Core Ab Crunch Reverse Crunch Seated Knee Raise Oblique Twist Side Bends Legs Leg Extension Standing Leg Curl Seated Leg Curl Leg Press Calf Raise Hip Adduction Hip Abduction Glute Kick Sports Specific / Functional Golf Swing Tennis Swing Baseball Pitch
Top Page Image Contents