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PULL/CHIN UP (LATISSIMUS DORSI, TRAPEZIUS, AND BICEPS)
Grasp the handlebars with a pronated (overhand), supinated (underhand), or neutral grip (palms facing one another). If possible, begin hanging with arms at full extension; Pull straight up until your chin reaches hand height or higher. Slowly return to start position and repeat.
MILITARY PRESS/CLEAN & JERK (ANTERIOR & MEDIAL DELTOIDS, LUMBAR SPINE, HAMSTRINGS, GLUTES, QUADRICEPS, AND FOREARM GROUP)
Adjust each side to knee level or slightly higher and attach the
UPRIGHT CABLE ROW (DELTOIDS & TRAPEZIUS)
Position each side to knee height. Attach the
SIDE LATERALS (MEDIAL DELTOIDS & TRAPEZIUS)
Attach the individual handles to each side and adjust so that the handle on one side is at upper thigh height and the opposite side is two holes lower. While facing the machine, grab the right side with your left hand and the left side with your right hand, using a neutral (palms facing one another) grip. With your elbows and knees slightly bent, head fixated straight ahead, pull the handles up and out to the sides, stopping at shoulder height. Pause briefly, before slowly returning to the start position. Repeat.
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