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Training Tips
1 Always warm up for a minimum of 15 minutes before doing
resistance training.
2 On your first set of exercises keep the resistance light.
3 Stretching is recommended after the warm up and at the
end of the workout.
4 Repetitions for training effects:
Muscular Endurance - 12 to 25 repetitions with light
resistance.
Strength and Endurance - 8 to 12 repetitions with
medium resistance
Strength - 1 to 8 repetitions with heavy resistance
5 A minimum of two (2) sets of each exercise is
recommended.
Two (2) to three (3) sets is most common.
6 When performing exercises at the front of the machine you
should stand on the tread plate or use the seated row foot
plate to steady your machine.
Seat Adjustments
To change the seat height, unscrew and pull out the T-knob
spring pin, then raise or lower the seat to the desired height.
See picture "A".
To change the seatback angle, unscrew and pull out the
T-knob spring pin, then adjust the seat back angle to the
desired position. See picture "B".
6
A B