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Table of Contents
Specifications ..........................................................................2
Important Safety Instructions ................................................3
Safety Warning Labels and Serial Number ..................4
Features and Use .....................................................................6
How Often Should You Exercise .....................................6
What to Wear .................................................................... 6
Stretching .......................................................................... 6
Power Rod® Resistance .................................................8
Adjusting and Understanding the Resistance ............. 8
Connecting the Power Rod® Unit to the Cables .........8
Safety ..................................................................................8
When You Are Not Using Your Home Gym ...................8
The Workout Bench .........................................................9
Maintenance and Care of Your Gym .............................9
Storing Your Home Gym .................................................10
Accessories and Equipment .........................................11
Workouts ................................................................................. 12
Define Your Goals ........................................................... 12
Design Your Program ..................................................... 13
Twenty Minute Better Body Workout ..........................14
Advanced General Conditioning .................................. 14
Twenty Minute Upper/Lower Body ..............................15
Body Building ..................................................................16
Circuit Training - Anaerobic/Cardiovascular ............. 17
True Aerobic Circuit Training ........................................18
Stength Training ..............................................................19
Exercises.................................................................................20
Bench Press ....................................................................21
Decline Bench Press .....................................................21
Incline Bench Press .......................................................22
Seated Shoulder Press ..................................................22
Front Shoulder Raise ...................................................... 23
Crossover Seated Rear Deltiod Rows .........................23
Scapular Retraction .......................................................24
Narrow Pulldowns .......................................................... 24
Stiff Arm Pulldowns ........................................................ 25
Seated Lat Rows .............................................................25
Reverse Grip Pulldown ..................................................26
Seated Low Back Extension .........................................26
Triceps Pushdown ..........................................................27
Lying Triceps Extension .................................................27
Standing Biceps Curl .....................................................28
Standing Wrist Curl ........................................................28
Seated (Resisted) Abdominal Crunch ......................... 29
Trunk Rotation .................................................................29
Leg Extension ..................................................................30
Calf Raise .........................................................................30
Seated Hip Adduction ....................................................31
Seated Hip Abduction ....................................................31
Standing Leg Kickback ..................................................32
Leg Press ......................................................................... 32
Contacts...................................................................................35
Specifications
Physical Dimensions
Length (not in use) .......................................36” (92cm)
Length (maximum in use) .......................... 98” (249cm)
Width (in use and not in use) .....................32” (82cm)
Height ........................................................... 82” (209cm)
Weight ..................................................131 lbs. (59.5kg)
Box Weight ...........................................145 lbs. (65.8kg)
Box Dimensions .................................54”l x 33”w x 8”h
(137cm x 84cm x 21cm)
Capacities
Maximum Weight Capacity ................ 300 lbs. (136kg)
Patent Information: This product may be covered by US and Foreign Patents and Patents Pending. See Product for more
information.
Owner’s Manual
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