Resistance Exercises

Cnrst nrs s
TARGETS: CHEST
(PECTORALS) AND ARMS
(TRICEPS, ANTERIOR DELTOIDS)


Adjust seat so handgrips are
at or slightly below shoulder
height.

Depress foot lever (if necessary)

Slowly press forward with
back at against seat and
straighten elbows without
locking them as you contract
your abdominals.

Slowly pull your shoulder blades
together while lowering the
handgrips toward your chest
unl your elbows reach 90
degrees before you repeat the
press.

Resistance Exercises

Snout br n nrs s
TARGETS: SHOULDERS
(ANTERIOR/MIDDLE/POSTERIOR
DELTOIDS, AND TRAPEZIUS)


Adjust seat height and align
horizontal handles with the top
of the shoulders.

Keep wrist straight and above
your elbows at all mes as you
keep your elbows from winging
out to the side.

Push up, extending arms over
head in a controlled manner
WITHOUT locking elbows.

Slowly lower the handles down
unl your elbows are bent 90
degrees as you keep your wrist
straight and elbows in before
pushing the handles upwards
again.
Resistance Exercises

nnmst n Nc Cunt
TARGETS: LEGS
(HAMSTRINGS-BACK OF THIGHS)


Sit on weight bench with ankles
on top of bar.

Lower the top pad so it locks your
legs between the two pads.

Contract hamstring, pushing the
bar downward while keeping back
at against seat.

Slowly release the contracon of
your hamstrings unl you are
almost back to starng posion
with your legs straight but NOT
locked before repeang the
contracon.


Resistance Exercises

L rc Lxt r Ns oN
TARGETS: LEGS
(QUADRICEPS-UPPER THIGH)


Sit on weight bench and posion
pad on top of ankles.

Make sure there's a 90 degree
angle between thighs and lower
legs.

Contract quadriceps by slowly
moving lower legs upward unl
knees are extended WITHOUT
locking them.

Slowly lower your legs back down
to the 90 degrees posion before
contracng your quadriceps
again.



Resistance Exercises

Srnt r b kow
TARGETS: BACK
(LATISSIMUS DORSI,
TRAPEZIUS, POSTERIOR
DELTOIDS)

Sit on weight bench with knees
bent and grasp the handles.

Arms should be extended with
shoulders stretched slightly
forward WITHOUT
leaning far forward.

Slowly pull handles toward your
chest, by squeezing shoulder
blades together and bending
elbows.

Slowly let handles ease forward
by releasing the contracon in
your shoulder blades unl your
arms are fully extended before
pulling the handles back to you.

Resistance Exercises

Srnt r b D r
TARGETS: ARM
(TRICEPS-BACK OF ARMS)


Grip bar with elbows
posioned close to sides
and bent and palms facing IN.

Slowly push bar down as you
contract your triceps unl
your arms are fully extended,
keeping wrists straight and
elbows close to sides.

Keep head, spine and lower
body stable.

Slowly raise the bar back up
unl your elbows are bent 90
degrees before pressing the
bar back down.
Resistance Exercises

8 cr rs Cunt
TARGETS: ARM
(BICEPS-FRONT OF ARM)


Grasp bar with palms facing
UPWARD.

Slowly bend elbows as you
contract your biceps and raise
the bar unl your arms are
bent past 90 degrees as you
keep your wrists straight and
rigid and WITHOUT arching
your back.

Slowly lower weight back
down without fully locking
your elbows before you
contract your biceps again.

Resistance Exercises

8ncx Lxt r Ns oN
TARGETS: LOWER BACK
(SPINAL ERECTORS)


Lie face down on back extension
staon by placing feet under leg
brace/anchor and resng
upper thighs on pad.

Cross arms over shoulders.

Bend forward at the hips unl
upper body is just short of
being at a 90 degree angle
to the oor.

Slowly raise torso unl in line
with lower body.

Slowly bend forward again to
repeat the exercise.
Resistance Exercises

Asbom Nnt CnuNcn
Mncn Nr
TARGETS: STOMACH
(UPPER ABDOMINALS)


Sit on weight bench with feet be-
hind ankle rollers and grasp han-
dles.

Inhale and curl upper body
forward contracng abdominals
and bending forward.

Do NOT engage arm or leg
muscles.

Hold posion for one second.

Slowly release the contracon in
your abdominals unl you are
back in the upright posion
before you repeat the
contracon.