Chin Ups

Chin Ups

1.)Stand under a pull-up bar and hold on to it.
2.)Keep your arms straight and simply hang off the bar, keeping your body vertical. Do not rock or sway back and forth.
3.)Do not arch your back. Unless you're taller than the bar, keep your knees straight and together.
4.)Pull your chest up toward the bar by bending your arms. The motion should be smooth. Keep your hands at the same position on the bar.
5.)Pull your body up so that your chin can reach over the pull-up bar.
6.)Pause and then begin lowering yourself back down.
7.)Slowly begin straightening your arms and lowering yourself toward your starting position..
8.)Pause once you've lowered yourself completely back to the hanging position, then repeat the exercise

Dumbell Chest Fly

Dumbbell Chest Fly
1.) Laying on your back, hold the dumbbells up right above the chest, with feet flat on the bench.
2.) Slowly lower the weights down out and laterally to the side. (make sure to bend elbows to take stress of the chest muscle.
3.) Continue down and out until reaching your range of movement or until feeling discomfort.
4.) In a slow determined manner pull the weights up to the beginning position and exhale.

Incline Press

Incline press
1.) Adjust backpad to proper position
2.) Adjust the press arm to a comfortable position for the exercise
3.) Grasp the handles with both hands and lift the weight by pressing the arm away from you
4.) Return to the initial position

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.