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1. BUTTERFLY (15-125 Lbs.)
J_usclesaF[ectacJ:pedoral_smaior and m[nor,dellolcls
Re_ to adjustment 2 on Page 8 of thisownePs manual. Change the armsto thebut"
tartly mode. Siton t_ seat and holdthe podson the arms as shown;your arms
shouldbe bent at 90° angles. Keepyour hock straight. Pressthe arms togetheruntil
the podstouch.Relum to the startingposition.
2. BENCH PRESS (30-250 Lbs.)
Musclesal_ctad: Pactaralismaiorandminor,anlerlordellolds,triceps
Referto adjustment 2 on page 8 of thisowner's manual. Change the armsto the
pressmode.Siton the seat and hold thehandleson the an'ns_th an over_nd grip.
Raiseyour elbowsas shown. Keepyour back straight.Fullyextendyour arms. Return
to the starting pasition.
3. FRONT ARM RAISE (15-125 Lbs.)
Musclesa_ad: deltoids,rhomboids
Refertoadjustment4 on page 9 ofthisowner'smanual. Attach the strapto thelow
pulleystation. Standwith one heel on the footplata. Hold thestrop with on overhand
grip with your arm at your side. Keepyour back sll"alght.Raisethe strap untilyour
hand islevelwith your shoulderas shown.Re_,m to the startingposition.
4. UPRIGHT ROW (15-125 Lbs.)
MusclesoF&dad:biceps,deltalcls,_pezius
Referto adjustment 4 on page 9 of this owner's manual. AJtochtherower bar to the
low pulley station.Standwith your feet on thefoot plata. Hold the rower bar with an
overhandgrip with your arms extendeddownward. Keepyour back straight.Liftthe
rowerbar untilyourhands ore levelwithyour c_est as shown. Returnto thestarting
position. ..
5. SHOULDER SHRUG (15-125 Lbs.)
MusclesoF_tacl:trapezlus,rhornbo;ds
Refertoad_uslment4 on page 9 of this owner's manual. Attach the rower bar to _-m
low Pulley station.Standwith your feeton the foot plata. Hold Iha rower bar with an
over_nd grip with your arms exl_ndeddownward. Keep your backstraightand
yourarms at your sides.Shrugyour shouldersup as far aspassible.Relumtothe
startingposition.
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