Seated Row | muscles targeted: rhomboids, latissimus dorsi
Step 1: For this exercise, your feet should be positioned so they rest flat on the ground. Adjust the seat height by pulling the blue lever on the left side of the seat and push up or down to find a height suitable for your body.
Step 2: Adjust the back pad by pushing down on the blue lever located behind the seat and move it forward or backward. If it is setup properly your chest should rest comfortably at the center of the pad in front of you. Be sure to maintain proper posture.
Step 3: On this machine, you will adjust the weight by pulling out the pin and inserting into a weight that is suitable for you. Setting a proper weight can sometimes be difficult, but it’s always important to start light and then increase as needed.
Step 4: While maintaining whole body alignment, grab the handles in a neutral grip position and pull toward your chest. Focus on retracting your shoulder blades. Your hands should finish at the sides of your chest aligned with your arm pits.
Imagine squeezing an orange between your shoulder blades
Step 5: Once you have performed the first part of the movement, return the machine to its starting position without resetting the weight (2-0-2 tempo). Perform 8-12 repetitions continuously before stopping and then reset the machine.
Be sure to keep your chest pressed securely against the pad. Extending away from the pad can cause injury to your lower back
Repeat for 10-12 reps. 2–0–2 tempo.
Rotary Torso | muscles targeted: obliques, abdominals
Step 1: Before sitting down, you will adjust the weight by pulling out the pin and inserting into a weight that is suitable for you. Setting a proper weight can sometimes be difficult, but it’s always important to start light and then increase as needed.
Step 2: Have a seat and position your legs so they rest on each side of the pad at the front of the seat. Be sure to start in a position which allows you to rotate as much as your body allows.
Step 3: Before wrapping your arms around the upper body pads, sit back far enough that the small of your back rests against the lower back pad. Once your body is position, then wrap your arms around the upper pads.
Step 4: Using your inner leg muscles, squeeze the pad between your knees and then rotate using your trunk as far as you can. Remember to keep your back pressed firmly against the back pad. Without pausing, return to your starting position (~2 seconds) in a smooth and controlled manner. Continue for 8-12 repetitions.
Step 5: After completing 8-12 repetitions on the first side, pull the yellow handle on your right and rotate the seat to the same position, but on the opposite side. Then repeat steps 2, 3, and 4.
Tips: Focus on keeping your abs tight and using your trunk muscles.
Repeat for 10-12 reps. 2–0–2 tempo.
Leg Extension | muscles targeted: quadriceps
Step 1: Begin by sitting in the seat in an upright position making sure your back is pressed firmly against the back pad.
Step 2: Your knee should be aligned with the red circle on your left. If you need to adjust the seat forward or backward, pull the blue handle on your right located at the side of the seat.
Step 3: Also, the footpad should rest on your ankle/tongue of your shoe, use the lever on your left and set to S, M, or L (small, medium, large) to ensure it is properly setup.
Tip: Write down your machine settings to save time the next time you go to the gym
Step 4: Setting a proper weight can sometimes be difficult, but it’s always important to start light and then increase as needed. Turn the dial on your left to adjust the amount of resistance. At the end of your set you should feel as though you worked hard without overdoing it or feeling as though it was too easy.
Step 5: Now that you are setup, kick your feet out in front of you until they are almost completely straight (do not lock your knees). It should take approximately 2 seconds to extend all the way.
Step 6: Without pausing at the top, return to your starting position in a smooth, controlled manner (keep the same tempo, ~ 2 secs.). Before the weight resets, repeat the movement as described in Step 4. You will perform 10-12 repetitions before taking a break.
Repeat for 10-12 reps. 2–0–2 tempo.
Chest Press | muscles targeted: pectorals, triceps
Step 1: Adjust the back pad by pulling on the blue lever located behind the seat and move it forward or backward. If it is setup properly the vertical handles will be right in front of your hands.
Step 2: It is not necessary to have your feet flat on the ground. It is more important that the handles are positioned at armpit level. Adjust the seat by pulling on the blue lever on the left side of the seat and move it up or down.
Step 3: Turn the dial on your left to adjust the amount of resistance.
Step 4: Grab the vertical handles and push out in front of you, extending your arms. Remember to keep your back pressed firmly against the back pad. Without pausing, return to your starting position in a smooth and controlled manner.
Tips: Don’t rush. Start with a weight that allows you to perform the exercise through a full range of motion. Don’t lock your elbows!
Repeat for 10-12reps. 2–0–2 tempo.
Lat Pulldown | muscles targeted: latissimus dorsi & rhomboids [your back muscles]
Step 1: Set the seat height just below the handles. This may take some trial and error, but you should feel yourself fully extending to reach the handlebar above.
Step 2: Adjust the lap pad by pulling the blue handle in front of you out and to the right. Adjust it up and down. The pad should rest comfortably against the top of your thighs, keeping your lower body stable.
Step 3: Turn the dial on your left to adjust the amount of resistance.
Step 4: Reaching up, grab the handles and pull your hands in toward your chest, keeping your thumbs up. Your hands should line up just outside of your chest. Retract your shoulder blades as if you were going to squeeze an orange between them.
Tip: Only pull with your arms. Your back should remain straight and focus on using your back muscles and not your arms.
Repeat for 10-12 reps. 2–0–2 tempo.
Bicep Curl | muscles targeted: biceps brachii
Step 1: Adjust the back pad by pulling on the blue lever located behind the seat and move it forward or backward. If it is setup properly your elbows should rest comfortably on the pads in front of you, facilitating an upright posture.
Step 2: Elbow pads should be in front of you, aligned with your shoulders. Adjust the seat by pulling on the blue lever on the left side of the seat and move it up or down.
Step 3: Adjust the weight by pulling out the pin and re-inserting it at a weight that is suitable for you.
Step 4: Reach up to grab the handles and rest your arms on the pads in front of you. Your elbow should almost be at the end of the pad. Pull the handles toward your body as much as you can and slowly resist as the handles return to starting position.
Tip: Be sure to keep your elbows on the pads!
Repeat for 10-12 reps. 2–0–2 tempo.
Triceps Extension | muscles targeted: triceps brachii
Step 1: Adjust the back pad by pulling on the blue lever located behind the seat and move it forward or backward. If you are positioned properly, your elbows should rest comfortably on the pads in front of you. Maintain good posture throughout.
Step 2: Again, elbow pads should be in front of you, aligned with your shoulders. Adjust the seat by pulling on the blue lever on the left side of the seat and move it up or down.
Step 3: On this machine, you will adjust the weight by pulling out the pin and repositioning it.
Step 4: Reach up to grab the handles and rest your arms on the pads in front of you. Your elbow should almost be at the end of the pad. Pull the handles toward your body as much as you can and pause at the end. Return back to your starting position without resetting the weight.
Tip: Keep your elbows on the pads at all times.
Repeat for 10-12 reps. 2–0–2 tempo.
Leg Press | muscles targeted: quadriceps, hamstrings, glutes
Step 1: When you approach the machine, adjust the back pad setting by lifting up on the grey handle. This setting is measured in degrees. We recommend setting it at 50, 55, or 60 degrees.
Step 2: Next adjust the distance from the platform setting by pulling the blue handle on the right side to release the seat. Keep this lever pulled back and it will allow you to move the seat forward or backward. Lock it in position.
Step 3: Turn the dial on your left to adjust the amount of resistance.
Step 4: Keeping your back pressed firmly against the pad, hold onto the handles and position your feet on the platform so your knees are bent at approximately 90 degrees.
Tip: If the settings you’ve chosen do not feel comfortable, try to reposition until you are setup properly.
Step 5: Push through your heels to extend your legs to the point that they are almost completely straight. Without pausing at the end, return back to your starting position.
Repeat for 10-12 reps. 2–0–2 tempo.
Leg Curl | muscles targeted: hamstrings
Step 1: Begin by sitting in the seat in an upright position making sure your back is pressed firmly against the back pad.
Step 2: Your knee should be aligned with the red circle on your left. If you need to adjust the seat forward or backward, pull the blue handle on your right located on the side.
Step 3: There is a blue handle on your left, slightly in front of you. Pull this so the upper lower leg pad moves towards you. Slide your feet in so your legs are straight out in front of you. Push the handle to lock the adjustment.
Step 4: The upper lower leg pad should rest just below your knees. The other pad should rest above the back of your shoes. If you have to adjust it for comfort, use the lever on your left and set it to either S (small), M (medium), or L (large).
Tip: Write down your machine settings to save time the next time you go to the gym.
Step 5: Turn the dial on your left to adjust the amount of resistance. At the end of your set, you should feel as though it was an optimal challenge.
Step 6: Now that you are ready to go, push down through your heels bringing your feet underneath the seat. Do your best to fully bend your knees as though you are trying to kick your backside.
Step 7: Without pausing when your feet are beneath you, return to your starting position in a smooth, controlled manner.
Repeat for 10-12 reps. 2–0–2 tempo.
Shoulder Press | muscles targeted: deltoids (shoulders)
Step 1: For this exercise, your feet should be positioned so they rest flat on the ground. Adjust the seat height by pulling the blue lever on the left side of the seat and push up or down to find a height suitable for your body.
Tip: For most people, you should set the seat at 9 or 10. Adjustments are located behind the seat.
Step 2: Turn the dial on your left to adjust the amount of resistance.
Step 3: Grab the vertical handles which are approximately at your ears. Press up as if you were to raise your arms to the ceiling. Without pausing return to your starting position without resetting the weight.
Tip: Do not lock out your elbows.
Repeat for 10-12 reps. 2–0–2 tempo.
Abdominal Crunches | muscles targeted: rectus abdominus, obliques
Step 1: Adjust the seat height by pulling on the blue lever located on the left side of the seat before you sit down.
Step 2: Sit in the seat and make sure your belly button is in line with the red dot on your left. Your feet should also be behind the lower leg pad.
Step 3: Reach over your head to grab both handles and rest your elbows on the pads. Your arms should be at 90 degrees.
Step 4: Turn the dial on your left to adjust the amount of resistance.
Step 5: Pull up with your feet and down with your hands in a “crunch” motion.
Think about bringing your elbows to your knees.
Repeat for 10-12 reps. 2–0–2 tempo.