exercise List exercise matrix

exercise List
Abdominal Crunch
Bent Over Row
Calf Raise
Close Grip Bench Press
Close Grip Pushdowns
Decline Bench Press
Flat Bench Press
Incline Bench Press
Isolateral Bench Press
Isolateral Bent Over Row
Isolateral Shoulder Press
Lunges
Overhand Pulldown
Overhand Tricep Pushdown
Shoulder Press
Shrug
Squat
Underhand Pulldown
Underhand Tricep Pushdown
Wide Grip Pulldown
exercise matrix
Squat
Abdominal Crunch
•Starting Position: Position yourself with the shoulder
pads comfortably resting on your shoulders and your
feet shoulder width apart. Grip the bar comfortably and
make sure the weight is evenly distributed.
•Inhale as you squat (Same motion as sitting into a
chair), lowering yourself until your thighs are parallel
with the floor. Do no allow your knees to go forward
further than your toes.
•Pause briefly, then exhale as you straighten, returning to
your starting position.
TIP: Never lock your knees.
Overhand Tricep Pushdown
•Connect AB Bar to the AB Lever Arm.
•Load desired weight onto the AB Lever Arm.
•Sit on seat facing out, grab bar and crunch
inwards bending your torso forward, return
to start and repeat.
Close Grip Pushdowns
•Connect the Chain / Bar onto the Close Grip,
Swivel Bar on the Lat Pull Down U Shape Arm.
•Load desired weight onto the Lat Lever Arm.
•Standing to the side of the seat or straddling
the seat, grab the short handle and press
downward into a locked position from the
elbow keeping arms at the side, return to start
position and repeat.
•Load desired weight onto the Lat Pull Down
Lever Arm.
•Sit on the seat facing out from the machine.
•Grab the Lat Pull Handles or Close Grip Bar
and pull down to shoulder height, return to
start and repeat.
Isolateral Bench Press
Bent Over Row
•Lock both arms into place
•Place Backrest Pad in desired setting position
ie. From Incline, Decline to Flat positions.
•Adjust press arms into a desired starting position.
•Load desired weights on to press arms.
•Grip handles and press upwards into full lock
position, return to starting point and repeat
exercise routine.
•Starting Position: Stand with your feet shoulder width
apart. Grip the bar at approximately shoulder width with
the palms of your hands facing down, and knees slightly
bent. Bend at the waist so your shoulder blades are
directly over the bar.
•Look straight ahead, keep your back straight and
bending at the elbows, lift the bar to your chest.
•Pause briefly, then slowly return to the standing position
(your arms should be extended and shoulders stretched downward).
Lunges
Shoulder Press
TIP: While extended, your shoulders are
more vulnerable. Use your back muscle to
help stabilize your shoulders.
•Starting Position: Seat height should place your shoulders
level with the handles and your back firmly supported by the
inclined bench. Your paims should be facing away from you
with your wrists in line with your forearms and your elbows in
line with the middle of your trunk. Place your feet on the floor
firmly to help brace your back and abdominal muscles.
•While exhaling, slowly begin the lift by straightening your
elbows (never lock your elbows). Maintain the alignment of
your wrists and forearms and your head and spine. Keep your
back straight. Pause for a moment when your elbows are fully
extended (not locked).
•Use your back muscles to slowly bend your elbows to return to
the starting position.
•Starting Position: Position yourself with the
shoulder pads comfortably resting on your
shoulders and place one foot on the foot plate
and one foot off.
•Push the squat arm up with your legs and
shoulders and push the safety lock pin in.
•Squat downwards and return to starting position.
Switch feet after the pre-set repetitions.
“Always consult with a physician prior to starting any exercise program”
“Consult a certified personal trainer regarding proper technique, body movement,
and weight capacity before starting any exercise program”