WORKOUT
A R M S
Seated Tricep Extension
(Triceps)
1.Insert pin into weight stack at desired resistance level.
2.Attach Tricep Strap to middle pulley cable.
3.Sit on seat pad, facing away from the machine. Grasp the Tricep Strap.
4.Bend at the waist so that your torso is at an approximate 45o angle. Start with your hands behind your head and with your elbows pointing forward.
5.Use Triceps strength to move the Tricep Strap forward and upward in an arcing motion until your arms are fully extended.
6.Pause for a moment, then slowly return the strap back along the same arc, to the starting position. Repeat movement.
7.Exhale on exertion, inhale on return motion.
Tricep Pressdown
(Triceps)
1.Insert pin into weight stack at desired resistance level.
2.Attach Tricep Strap to high pulley cable.
3.Stand erect with your feet shoulder width. Grasp the Tricep Strap with your hands set 3 to 5 inches apart.
4.Pull the Strap down and lock your upper arms against the sides of your torso where they must remain throughout the exercise. Lean slightly forward at the waist.
5.Moveing only your forearms, use Triceps strength to press the Strap down in a semicircular arc to a position below your waist.
6.Pause for a moment, then slowly return along the same arc, to the starting position. Repeat movement.
7.Exhale on exertion, inhale on return motion.
Standing Cable Curl
(Biceps)
1.Insert pin into weight stack at desired resistance level.
2.Attach Low Row Bar to low pulley cable.
3.Take an underhand grasp on the Bar. Stand erect with your feet set at shoulder width, approximately 1 to 2 feet away from pulley. Your arms should be down at your sides with the Bar resting on your thighs.
4.Keeping your upper arms locked against the sides of your torso, use Bicep strength
to curl the Bar upward and forward in a semicircular arc to a position beneath your chin.
5.Pause for a moment, then slowly return the bar back along the same arc, to the starting position. Repeat movement.
6.Exhale on exertion, inhale on return motion.
Concentration Curl
(Biceps)
1.Insert pin into weight stack at desired resistance level.
2.Attach Stirrup Handle (optional) to low pulley cable.
3.Take an underhand grasp on the Stirrup Handle with your right hand.
Stand approximately 1 to 2 feet back from the pulley with your feet at shoulder width. Bend slightly at the waist. Keep your right upper arm locked against the side of your torso.
4.Use Bicep strength to curl the Handle forward and upward in a semicircular arc to a position under your chin.
5.Pause for a moment, then slowly return the Handle back along the same arc, to the starting position. Repeat movement.
6.Exhale on exertion, inhale on return motion.
7.Change hands and repeat with opposite arm.
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