JML Iron Gym User Manual

WORKOUT AND
NUTRITION GUIDE

™

PULL-UPS DIPS PUSH-UPS SIT-UPS

IMPORTANT: Consult your physician before beginning this or any exercise program.

WARNING: Fitness training can result in serious or fatal injury. Practicing safe techniques and common sense can

reduce the risk of injury. Always check equipment for worn or damaged parts before using. If any defects are found
with this product, DO NOT USE.

• Please read this guide thoroughly before using the IRON GYM™.

• Do not over-exert yourself.

• Start out slowly and work up to a more vigorous workout.

Congratulations and thank you for purchasing the JML

IRON GYM™ - The total upper body

workout bar!

Transform your doorway into a gym - IRON GYM

™

is the multi-function exercise bar you can use to do
pull-ups, chin-ups, push-ups, sit-ups, arm and shoulder exercises - every exercise you need to build a
powerful upper body! The

IRON GYM

™

uses your body’s own resistance to deliver powerful results fast.
It strengthens and tones your biceps, triceps, chest, back, shoulders and abs. It instantly attaches to or
removes from your door frame with no drilling or tools. The heavy duty steel construction supports up to
300 lbs (136kgs)! Now it’s easy to get the strong, lean body you’ve always wanted, right at home.

Get Strong... Get Ripped... Quick!

1

Non-slip rubberized feet

Arched bar grips

Outer bar grips

Inner bar grips

Foam end pieces

2

STEPS TO SUCCESS

STEPS TO SUCCESS

• Set a schedule and stick to it. Pick a time of the
day and don’t vary. Consistency builds habit which
leads to great results!

• Set realistic goals. It is important to set a goal
and achieve it, adding difficulty as you can handle it.

• Chart your progress. Place it on the refrigerator
where you can see it often. Put a picture of your
favorite “in-shape star” next to the chart to remind
you where you’re headed!

• If you fall off the horse, get
That’s OK. Just re-evaluate your goals if
required, but by all means - begin again!

• Begin each session by stretching and

loosening your muscles through a warm up
routine.

• Do the exercises slowly and in a controlled,

stronger muscles.

You may want to follow this workout plan below. If you find the
exercises are too hard, reduce the amount of repetitions. Your
upper body strength will only improve if you use IRON GYM™
correctly and on a regular basis. If you find the exercises too easy,
increase the repetitions and use IRON GYM™ more frequently.

A repetition is defined as one of a series of identical movements.
Each time you perform an exercise, that is considered a repetition.

Weeks 1-3

3-5 sessions per week (every other day)

Weeks 4-8

5-7 sessions per week

Weeks 9-12

5-7 sessions per week

Maintenance

3-5 sessions per week

WORKOUT PLAN

3

back on!