GYM SYSTEM - Life Fitness

1 Exercise Chart G Y M S Y S T E M. CHEST. WORKOUT 1 CHEST. WORKOUT 2 CHEST. WORKOUT 3 SAFE Fitness FACTS: This program does not replace the advice of a physician. You should have a complete physical exam before PECTORALS. CHEST. STANDING. PRESS. BICEPS CURL PECTORALS. INCLINE CHEST PRESS PECTORALS. PEC FLY beginning a new exercise program. Set Up: Set Up: Set Up: SHOULDERS. TRICEPS Adjust Attach back position. the short may be added pad to Sit facing straight if more the flatbar(horizontal). away range to the lowchest fromis gym.

2 Needed). pulleypress (chain Position your body so SHOULDERS Adjust back pad to one of the incline press positions (second through sixth positions). Adjust seat pad so that Sit facing away from the gym. Adjust press arm back and out of the way. Adjust back pad to the flat position. Adjust Inspect the equipment before every use for loose parts ANTERIOR. DELTOID Exercise: that horizontal pressing handles are at mid-chest level. ANTERIOR. DELTOID horizontal pressing handles are at mid-chest level. Adjust seat to a comfortable position so that hands are at mid- or frayed cables, paying particular attention to cable Adjust 1.

3 Standpress armthetogym. facing a desired Graspstart the position. bar with palms press arms so that hands are slightly in front of chest. Sit chest level. ends. Replace parts at the first sign of a problem. Exercise: facing up, hands shoulder-width apart. facing away from gym. Exercise: Grasp Startinghorizontal with armspressfullyhandles, extendedkeeping (do not alock 90 out angle Exercise: 1. Sit keeping your back pressed against the pad and Be alert to the possibility of injury. Do not attempt to lift elbows), curl between andupupper the bar forearm towardarmyour chestgokeeping (do not beyond this 1.)

4 Grasp horizontal press handles, keeping a 90 angle between forearm and upper arm (do shoulder blades retracted. Grasp handles so that your hands are at mid-chest level. more weight than you can comfortably handle. wrists and angle); torsoelbows wrists, and shoulders are in same plane. straight. Push Slowlypress returnhandles to startuntil position. arms are fully extended not go beyond this angle); hands, 2. Extend your arms using a neutral Keep observers, children, and pets at a safe distance. Repeat. locking the elbows.

5 Without 3. Slowly return to start position. elbows and shoulders are in same plane. (palms facing inward) grip, keeping hands slightly in front of your Do not allow children to play on equipment. Repeat. 2. Push press handles until arms are fully extended without body and elbows slightly bent. Bring your arms together in Stay clear of weights and moving parts. If a part locking the elbows. front of your chest. becomes jammed, do not attempt to free it by yourself;. 3. Slowly return to start position. 3. Slowly return to start position.

6 Obtain assistance. Repeat. Repeat. INCLINE CHEST PRESS PEC FLY If you have any questions on the proper use of the equipment, do not hesitate to call your authorized CHEST PRESS BACK SEATED ROW BACK REAR DELTOID ParaBody dealer or the ParaBody Customer Service BACK. LATISSIMUS DORSI. Set Up: LATISSIMUS DORSI. Set Up: Department at 800-328-9714. Outside the and LATISSIMUS DORSI PULLDOWN BICEPS Adjust press arm into rear adjustment position. Adjust seat so handles are at mid-chest level. Adjust back pad SHOULDERS Sit facing the gym.

7 Adjust back pad outward so that chest is supported. Adjust seat pad so handles are at mid-level. Canada, call +1-847-288-3300. Set Up: toward chest so that chest is supported in upright position DELTOIDS. Exercise: BICEPS 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 and handles are just beyond reach. Exercise: 1. Grasp handles in a neutral (palms facing inward) grip, with arms fully extended.

8 Keep elbows pointing TRAINING TIPS: to support the chest. 1. Grasp press handles in either upper (palms down) or lower (palms up) horizontal position, or vertical (neutral). outward. Head up. 2. Move hands slowly apart without bending at the elbows To get the best results, a proper strength-training Exercise: 1. With your hands slightly further than shoulder-width position. and maintaining slight arc in the arms. workout has four components: a 5 to 10 minute aerobic apart, grasp the lat bar with arms fully extended.

9 2. Starting with arms fully extended Extend until hands are slightly in warm-up, a pre-workout stretch, your strength workout 2. Pull the bar down, keeping hands, forearms and elbows (do not lock out elbows), contract shoulder blades and pull handles front of chest. 3. Slowly return to start position. and a post-workout stretch. in the same plane as the cable, until it is even with your upper chest. back as far as comfortable. 3. Slowly return to start position. Repeat. Make sure that your posture is correct before executing 3.

10 Slowly returning to start position, let Repeat. any of the exercises. the bar rise without locking out elbows. Repeat. You should choose a weight that is challenging to SEATED ROW REAR DELTOID complete between 8 15 repetitions while maintaining proper form (shown in each of the pictured exercises). CHEST ONE ARM PEC FLY BICEPS ONE ARM BICEPS CURL Reach a point of voluntary fatigue, keeping good PECTORALS. PULLDOWN Set Up: Attach ankle strap to mid-pulley (chain may be added if Set Up: Attach ankle strap to low pulley (chain may be added if technique.))