HOME WORKOUT PLAN
No gym? No Problem. Featuring workouts using little to no equipment. Page 2 This guide provides 15 different workouts you can do in your living room. No ...
The Short and Sweet Gym Routine
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Exercise Guide
BODYCRAFT was the first company to incorporate Functional Training. Arms into the standard multi-function home gym. This extremely versatile station opened up a
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Sit facing away from gym. Exercise: 1. Grasp horizontal press handles keeping a 90° angle between forearm and upper arm (
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The workouts defined are suggested routines To vary your workout be sure to choose at least one exercise in each of the major muscle groups
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INCLINE CHEST PRESS
CHESTPECTORALS
SHOULDERS
ANTERIOR
DELTOID
INCLINE CHEST PRESS
Set Up:
Adjust back pad to one of the incline press positions (second through sixth positions). Adjust seat pad so that horizontal pr essing handles are at mid-chest level. Adjust press arms so that hands are slightly in front of chest. Sit facing away fr om gym.Exercise:
1. Grasp horizontal press handles, keeping a 90° angle
between forearm and upper arm (do not go beyond this angle); hands, elbows and shoulders ar e in same plane.2. Push press handles until arms
ar e fully extended without locking the elbows.3. Slowly return to start position.
Repeat.
WORKOUT 1WORKOUT 2
SAFE FITNESS FACTS:
• This program does not replace the advice of a physician.You should have a complete physical exam before
beginning a new exercise program. Inspect the equipment before every use for loose parts or frayed cables, paying particular attention to cable ends. Replace parts at the first sign of a problem. Be alert to the possibility of injury. Do not attempt to lift more weight than you can comfortably handle. • Keep observers, children, and pets at a safe distance.Do not allow childr
en to play on equipment. • Stay clear of weights and moving parts. If a part becomes jammed, do not attempt to free it by yourself; obtain assistance. • If you have any questions on the proper use of the equipment, do not hesitate to call your authorizedParaBody dealer or the ParaBody Customer Service
Department at 800-328-9714. Outside the U.S. and
Canada, call +1-847-288-3300.
TRAINING TIPS:
• To get the best results, a proper strength-training workout has four components: a 5 to 10 minute aerobic war m-up, a pre-workout stretch, your strength workout and a post-workout str etch. • Make sure that your posture is correct before executing any of the exer cises.You should choose a weight that is challenging to
complete between 8-15 repetitions while maintaining pr oper form (shown in each of the pictured exercises).Reach a point of voluntary fatigue, keeping good
technique.Fatiguing muscles at the lower end (8-10) of the
r epetition range develops lean body mass and decreases body fat. Fatiguing muscles at the higher end (12-15) of the repetition range develops muscular
endurance. • Rest intervals are necessary to allow the muscle groups to r ecover and get ready to work again. If your goal is muscular str ength rest 1-2 minutes between sets; if your goal is muscular endurance rest 30-60 seconds between sets.Push your muscles to, but not beyond, a level of
exhaustion. You"ll want to increase the resistance for a par ticular exercise once you can easily complete all the r eps in each set. Always exhale during muscle contraction, and inhale during r eturn to start. Try to work out a minimum of 20-30 minutes in each session, performing each of the exercises in a slow and controlled manner. • Proper nutrition, cardiovascular exercise, strength training, and str etching exercises is the most effective combination for r eaching your fitness goals.TOTAL BODY WORKOUTS (shown
The workouts defined are suggested routines. To vary your workout, be sure to choose at least one exercise in each of the major muscle groups. To work your entire body , complete 1-2 sets of each exercise every other day, three days a week.THREE-DAY SPLIT WORKOUTS
If you are advanced and ready for a challenge, consider a Thr ee-Day Split Workout. Choose up to all the exercises in each muscle group worked on a particular day. We recommend performing the following workout for 3 consecutive days, r esting on Day 4. In a continual effort to improve our products, specifications are subject to change.©2002 Life Fitness, a division of Brunswick Corporation. All rights reserved. ParaBody and Variable Arc Press are trademarks of Brunswick Corporation. CO-085-02
STANDING BICEPS CURL
Set Up:
Attach the short straight bar to the low pulley (chain may be added if more range is needed).Exercise:
1. Stand facing the gym. Grasp the bar with palms
facing up, hands shoulder-width apart.2. Starting with arms fully extended (do not lock out
elbows), curl the bar up towar d your chest keeping wrists and torso straight.3. Slowly return to start position.
Repeat.
TRICEPS
CHESTPRESS
CHEST PRESS
Set Up:
Adjust back pad to the flat (horizontaless
position. Sit facing away from gym. Position your body so that horizontal pressing handles are at mid-chest level.Adjust press arm to a desired start position.
Exercise:
1. Grasp horizontal press handles, keeping a 90° angle
between for earm and upper arm (do not go beyond this angle); wrists, elbows and shoulders ar e in same plane.2. Push press handles until arms are fully extended
without locking the elbows. 3.Slowly return to start position.
Repeat.
PULLDOWN
PULLDOWN
Set Up:
Attach lat bar to the high pulley. Adjust seat so you can comfortably sit facing the gym with your thighs secured under the roller pads. Back pad can be adjusted outward to support the chest.Exercise:
1. With your hands slightly further than shoulder-width
apart, grasp the lat bar with arms fully extended.2. Pull the bar down, keeping hands, forearms and elbows
in the same plane as the cable, until it is even with your upper chest.3. Slowly returning to start position, let
the bar rise without locking out elbows. Repeat. CHESTPECTORALS
SHOULDERS
ANTERIOR
DEL TOIDExercise Chart
GYM SYSTEM
SEATED ROW
BACKLATISSIMUS DORSI
BICEPS
SEATED ROW
Set Up:
Adjust press arm into rear adjustment position. Adjust seat so handles ar e at mid-chest level. Adjust back pad towar d chest so that chest is supported in upright position and handles are just beyond reach.Exercise:
1. Grasp press handles in either upper (palms down
lower (palms up tical (neutral position.2. Starting with arms fully extended
(do not lock out elbows shoulder blades and pull handles back as far as comfortable.3. Slowly return to start position.
Repeat.
ONE ARM PEC FLY
CHESTPECTORALS
ONE ARM PEC FLY
Set Up:
Attach ankle strap to mid-pulley (chain may be added if more range is needed). Stand next to seat pad. Assume proper standing posture (back straight, knees slightly bent, shoulders back).Exercise:
1. Grasp ankle strap with the hand closest to mid pulley
with a neutral grip. Hand should be at mid-chest level. 2.Keeping wrist straight and arm slightly
arched, draw arm across the front of chest as far as you can without bending the elbow. 3.Slowly return to start position
and repeat. When finished, switch to other side.REVERSEBICEPSCURL
BICEPS
FOREARMS
REVERSE BICEPS CURL
Set Up:
Attach lat bar or short straight bar to the low pulley (chain may be added if mor e range is needed).Exercise:
1. Stand facing the gym with balls of feet on the foot
platform. Grasp the straight bar with palms facing down, hands shoulder -width apart.2. Starting with arms fully extended (do not lock out
elbows), curl the bar up toward chest, keeping wrists and torso straight and elbows stationar y.3. Slowly return to start position.
Repeat.
OVERHEAD TRICEPS EXTENSION
TRICEPS
OVERHEAD TRICEPS EXTENSION
Set Up:
Attach seat to lowest position. Adjust ab/triceps strap to mid-pulleyExercise:
1. Sit facing away from gym. Grasp ab/triceps strap with
both hands, lean for ward and position hands over the back of your neck with elbows pointing for ward. Upper arms and forearms should be at a 90° angle. 2.Keeping elbows stationary and head
down, extend hands for ward as far as possible.3. Slowly return to start position.
Repeat.
LATERAL RAISE
SHOULDERS
DELTOIDS
LATERAL RAISE
Set Up:
Attach chain and ankle strap to low pulley.
Exercise:
1. Stand sideways to the gym. Knees are slightly bent and
feet ar e shoulder-width apart. The foot closest to the low pulley is on the foot platform.2. Keeping the wrist straight and arm slightly arched,
grasp the strap with your outside hand and lift dir ectly out to the side of your body 3.Slowly return to start position.
Repeat. After you complete one
set, switch to the other side.HIP EXTENSION
LOWERBODY
HAMS,GLUTES
HIP EXTENSION
Set Up:
Attach ankle strap to low pulley and then to your ankle (chain may be added if more range is needed).Exercise:
1. Stand facing the gym with weight balanced on support
leg (leg with strap is dir ectly in front of the low pulley). 2. Extend leg back in a smooth controlled motion. Keep leg and back straight with head up. Do not arch back. 3.Slowly return to start position. Repeat.
After you complete one set, switch
to the other side.HIP ABDUCTION
LOWER BODY
OUTER THIGHHIP ABDUCTION
Set Up:
Attach ankle strap to low pulley and then to your ankle (chain may be added if more range is needed). Adjust pr ess arm outward for support.Exercise:
1. Stand sideways to the gym with strapped outer leg
angled slightly towar d low pulley (body weight is balanced on stationar y inner leg).2. Extend leg out to side as far as
possible, keeping hip stationary.3. Slowly return to start position.
Repeat. After you complete one
set, switch to the other side.HIP ADDUCTION
LOWERBODY
INNER THIGH
HIP ADDUCTION
Set Up:
Attach ankle strap to low pulley and then to your ankle (chain may be added if more range is needed). Adjust press arm outward for support.Exercise:
1. Stand sideways to the gym with strapped inner leg
angled slightly towar d low pulley (body weight is balanced on stationary outer leg).2. Draw leg in front of body as far as
possible, keeping the hip stationary. 3.Slowly return to start position.
Repeat. After you complete one
set, switch to the other side.ABDOMINAL CRUNCH
ABDOMINALS
ABDOMINALCRUNCH
Set Up:
Attach the ab/triceps strap to the mid-pulley. Adjust seat to the lowest position.Exercise:
1. Sit facing away from the gym. Grasp the straps in each
hand and bring your hands for ward until the straps are on both sides of your neck. 2. Rest your hands on your upper chest just below your shoulders, palms facing inwar d. 3.quotesdbs_dbs6.pdfusesText_11[PDF] jinit function in r
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