Bench Press

Bench Press
1. Lie flat on the bench with feet flat on floor.
2. Start with bar/weights directly over chest, elbows at 90 degree angles.
3. Press arms straight without locking, then lower back to starting position.
4. Repeat for 3 sets of 10-12 repetitions, with 45-60 second rest between sets.
5. ALWAYS USE A SPOTTER!

Pec Fly

Pec Fly
Adjust arms into one of the positions labeled 3-6
Adjust seat so that your upper arms are near parallel with the floor.
Grasp the lower handles and then bring arm around to the front until your hands meet.

Leg Extension

Leg Extension


1. Read all warning labels and instructions before you use the machine.
2. Choose the weight to your liking.
3. Adjust the padded bar so it resting on your lower shins just above your feet.
4. Grasp the handles on the side of the machine to prevent your hips from lifting up.
5. Extend your legs until your knees are straight.
6. Raise the weight up all the way and pause briefly while in the contracted position.
7. Lower the weight back to the starting position.
8. Remember to perform this slowly, don’t swing the weights up.

Leg Curl

Leg Curl

1.)Adjust the backload so that when seated, the center of the knee is aligned with the axis of the lifting arm.
2.)Carefully adjust the lifting arm to one of the “Leg Curl” stating positions.
3.)Place ankles on top of roller pad
4.)Adjust the thigh pad down so that your legs are held securely in place
5.)Lift weight by curling legs downward.
6.)Return to the initial position.

Lat Pulldowns

Lat Pulldowns
1.Attach a long bar to the lat pull down machine, and adjust the thigh pads so when you are sitting your knees are at the right angles and feet are flat on the ground.
2.Grasp the bar using a wide grip and sit down maintaining the upper body in an upright position, slightly leaning back from the hips.
3.Pull the bar in front of your face to the top of your chest and pause.
4.Slowly release the bar back to the starting position by straightening your arms.