Exercise List

Lower Body

10 sec. breaks
o Plug in machine
o Remove seat back
o Set seat pin under seat to slide
o Connect short handles to main pulleys (optional: use back strap)
o Choose lower body/lose weight workout button
Cardio Row-5 minutes
Weight-55 lbs
o Unplug and plug back in to reset to manual mode
o Push seat toward leg machine and lock
o Lower squat pin
o Attach squat rack straps to main pulleys
Squat (3x15)
Weight-20 lbs
o No changes
Calf Raise (3x15) Tip toes
o Remove squat straps
o Attach leg straps to main pulleys
o Lock squat rack
Glute Raise (2x20-each leg) kick back
Weight-15 lbs
o No changes
Hip Adduction (2x18, each leg) inside kick
Weight-10 lbs
o Remove leg straps
o Attach lower split cable to main pulleys
o Attach seatback and lay bench flat
Leg Curl (3x15) lay on belly
Weight-20 lbs
o No changes
Leg Extension (3x15) lay on back
Weight-25 lbs
o Unplug machine

Abs and Back

10 sec. breaks
o Plug in machine
o Remove seat back
o Set seat pin under seat to slide
o Connect short handles to main pulleys (optional: use back strap)
o Choose lower body/lose weight workout button
Cardio Row-5 minutes
Weight-55 lbs
o Unplug and plug back in to reset to manual mode
o Attach back
o Move seat toward tower and lock in incline position
o Attach low handles
Ab Crunch (3x20) Handles by ears and crunch
Weight-_____
o No Changes
Oblique Crunch (3x20) over shoulder and crunch
Weight-_____
o Lay bench flat and lock
Reverse Fly (3x15) sit facing tower-raise arms
Weight-_____
o No changes
Row (3x15) sit facing tower, palms flat-Pull arms
Weight-_____
o No changes
Back Extension (3x25) sit facing tower, lay back
Weight-_____
o Attach handles to upper pulleys
o Attach upper pulleys
Lat Pulldown (3x15) sit facing tower, pull down
Weight-_____
o Unplug machine

Upper Body

10 sec. breaks
o Plug in machine
o Remove seat back
o Set seat pin under seat to slide
o Connect short handles to main pulleys (optional: use back strap)
o Choose lower body/lose weight workout button
Cardio Row-5 minutes
Weight-55 lbs
o Unplug and plug back in to reset to manual mode
o Attach back
o Lay bench flat
o Attach long handles
Pec Fly (3x15) on back, arms out and to center
Weight-_____
o No Changes
Tricep Extension (3x15) elbows bent at ears/go out
Weight-_____
o Remove bench
o Lock seat backward
Bicep Curl (3x15) standing arm curl
Weight-_____
o Install Bench
o Adjust to incline and lock
Chest Press (3x15) push straight out
Weight-_____
o Remove bench
o Lock seat backward
Arm Raise (3x15) back on tower/lift arms straight out
Weight-_____
o Install Bench
o Adjust to incline and lock
Incline Press (3x15) lay back/press up
Weight-_____
o Lay bench flat and lock
Shoulder Press (3x15) sit straight/press up
Weight-_____
o Install Bench
o Adjust to incline and lock
Decline Press (3x15) lay back/press level with ground
Weight-_____
o Unplug machine