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Table Of Contents
Getting To Know Your Machine 1
Using Your Machine 2
Optional Equipment 4
Warning 5
Defining Your Goals 6
Working Out 8
The Workouts:
The 20 Minute Better Body Workout 9
Advanced General Conditioning 9
20 Minute Upper / Lower Body 10
Body Building 11
Circuit Training Anaerobic / Cardiovascular 12
True Aerobic Circuit Training 13
Strength Training 14
Chest Exercises:
Bench Press 15
Chest Fly 15
Decline Bench Press 16
One Arm Seated Fly 16
Incline Bench Press 17
Lying Shoulder Pullover 17
Shoulder Exercises:
Rear Deltoid Rows 18
Lateral Shoulder Raise 18
Seated Shoulder Press 19
Front Shoulder Raise 19
Shoulder Extension 20
Shoulder Shrug 20
Scapular Protraction 21
Scapular Depression 21
Lying Front Shoulder Raise 22
Back Exercises:
Lying Lat Pulldown 23
Functional Low Back Extension 23
Wide Pulldowns 24
Narrow Pulldowns 24
Lying Lat Fly 25
Reverse Grip Pulldowns 25
Seated Lat Rows 26
One Arm Seated Lat Rows 26
Stiff Arm Pulldowns 27
Scapular Retraction 27
Arm Exercises:
Triceps Pushdown 28
Single Arm Pushdown 28
French Press 29
Lying Triceps Extension 29
Cross Triceps Extension 30
Triceps Kickback 30
Seated Triceps Extension 31
Standing Biceps Curl 31
Seated Biceps Curl 32
Concentration Biceps Curl 32
Seated Wrist Extension 33
Standing Wrist Curl 33
Reverse Curl 34
Seated Wrist Curl 34
Standing Wrist Extension 35
Abdominal Exercises:
Reverse Crunch 36
Abdominal Crunch 36
Seated (resisted) Abdominal Crunch 37
Seated (resisted) Oblique Crunch 37
Trunk Rotation 38
Leg Exercises:
Leg Extension 39
Leg Curl 39
Squat 40
Lying (Prone) Leg Curl 40
Standing Hip Extension w/Knee Flex 41
Leg Kickback 41
Lying Leg Extension 42
Standing Hip Abduction 42
Seated Hip Adduction 43
Standing Hip Extension 43
Exercise Log 44
Muscle Chart 45