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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
Maintenance and Care of Your Gym .............................8
Accessories and Equipment ...........................................9
Workouts ................................................................................. 10
Define Your Goals ........................................................... 10
Design Your Program ..................................................... 11
Twenty Minute Better Body Workout ..........................12
Advanced General Conditioning .................................. 12
Twenty Minute Upper/Lower Body ..............................13
Body Building ..................................................................14
Circuit Training - Anaerobic/Cardiovascular ............. 15
True Aerobic Circuit Training ........................................16
Stength Training ..............................................................17
Exercises.................................................................................18
Bench Press ....................................................................18
Decline Bench Press .....................................................18
Incline Bench Press .......................................................19
Crossover High Rear Delt Rows ...................................19
Seated Shoulder Press ..................................................20
Shoulder Shrug ...............................................................20
Lateral Shoulder Raise ..................................................21
Shoulder Rotator Cuff - (Internal) ................................21
Shoulder Rotator Cuff - (External) ................................ 22
Standing Low Back Extension ......................................22
Narrow Pulldowns with Hand Grips ............................23
Stiff Arm Pulldowns ........................................................ 23
Reverse Grip Pulldown with Hand Grips ....................24
Triceps Pushdown ..........................................................24
Triceps Extension............................................................25
Seated Biceps Curl ......................................................... 25
Triceps Kickback.............................................................26
Seated (Resisted) Abdominal Crunch ......................... 26
Trunk Rotation .................................................................27
Leg Extension ..................................................................27
Squat .................................................................................28
Standing Hip Extension .................................................. 28
Standing Hip Abduction ................................................. 29
Standing Hip Adduction ................................................. 29
Standing Leg Kickback ..................................................30
Standing Calf Raise ........................................................30
Contacts...................................................................................31
Specifications
Physical Dimensions
Length (not in use) ...........................................63” (160cm)
Length (maximum in use) ................................96” (244cm)
Width (in use and not in use) .........................78” (198cm)
Height .................................................................82” (208cm)
Weight .........................................................157 lbs. (71kg)
Box Weight .............................................. 174 lbs. (79kg)
Box Dimensions ................................ 54”l x 28”w x 9”h
(137cm x 71cm x 23cm)
Capacities
Maximum Weight Capacity ................ 300 lbs. (158kg)
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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