Gimnacio

my

workout. my schedule.

my

life.

1. Insert pin into weight stack at desired resistance level. 2. Set back pad and Press Arms to the Chest Press position. 3. Adjust seat pad height so when seated, the horizontal press handles are even with your chest (pectoral) muscles. 4. Grasp press handles with your arms bent. 5. Keeping your elbows out and below your shoulders, extend your armsforward at a smooth, moderate pace throughout the exercise movement. 6. Pause for a moment, then slowly return to the starting position. Repeat movement. 7. Exhale on exertion, inhale on return motion.

Chest Press (pectorals)

1. Insert pin into weight stack at desired resistance level. 2. Set back pad and Press Arms to the Incline Press position. 3. Adjust seat pad height so when seated, thehorizontal press handles are even with your chest (pectoral) muscles. 4. Sit comfortably on the seat pad with your back flat against the back pad. 5. Grasp press handles with your arms bent. 6. Keeping your elbows out and below your shoulders, extend your arms forward at a smooth, moderate pace throughout the exercise movement. 7. Pause for a moment, then slowly return to the starting position.Repeat movement. 8. Exhale on exertion, inhale on return motion.

Incline Press (pectorals)

1. Insert pin into weight stack at desired resistance level. 2. Attach Stirrup Handle (optional) to mid pulley cable. 3. Stand sideways in front of the machine. Grasp Handle with right hand, feet shoulder width apart, stand erect. 4. Keeping your palm facing forward, pull Handle across your body in asemicircular arc until hand is approximately 6 inches from your left shoulder. 5. Pause for a moment, then return the Handle back along the same arc, to the starting position. Repeat movement. 6. Exhale on exertion, inhale on return motion. 7. Turn around and repeat with the opposite arm.

Mid Pulley Cable Fly (pectorals)

CHEST

SHOULDERS

1. Insert pin into weight stack at desired resistancelevel. 2. Adjust Press Arm to the Shoulder Press position and set back pad to the Shoulder Press position. 3. Adjust seat pad height so that when seated, the horizontal press handles are even with your shoulder (deltoid) muscles. 4. Sit comfortably on the seat pad with your back flat against the back pad. 5. Grasp press handles with your arms bent. 6. Keeping your elbows out, extend your armsforward at a smooth, moderate pace throughout the exercise movement. 7. Pause for a moment, then slowly return to the starting position. Repeat movement. 8. Exhale on exertion, inhale on return motion.

Shoulder Press (deltoids)

1. Insert pin into weight stack at desired resistance level. 2. Attach Straight Bar to low pulley cable. 3. Stand erect, facing machine, with your feet approximatelyshoulder width apart and grasp the bar with your hands approximately 6 inches apart and your palms facing down. 4. Straighten your arms and allow the weight to pull your arms straight down. 5. Keeping your elbows above your hands at all times, slowly pull the bar upward until the back of your hands are even with your chin. 6. Pause for a moment, then slowly return to the starting position. Repeatmovement. 7. Exhale on exertion, inhale on return motion.

Upright Row (deltoids & trapezius)

1. Insert pin into weight stack at desired resistance level. 2. Attach Stirrup Handle (optional) to the low pulley cable. 3. Stand with your right side toward the machine. 4. Securely grasp the handle with your left hand and your palm facing down. 5. Use Shoulder muscle strength to slowly raise the handleupward and outward in a semicircular arc until it is in a position slightly above shoulder level. 6. Pause for a moment, then slowly return to the starting position. Repeat movement. 7. Exhale on exertion, inhale on return motion. 8. Change hands, turn around, and repeat with the opposite arm.

Lateral Deltoid Raise (deltoids)

1. Insert pin into weight stack at desired resistance level. 2....