Marcy SM–4008 Exercise Manual
D. Select a r
easonable weight that y
ou can safely manage on your own.
E. Remove all weight plates from the Smith or Olympic press bar before repositioning the bar.
F. Exhale while lifting the weights, and inhale while returning to the starting position.
G. If y
our machine is equipped with a weight stack, the pin must be completely inserted befor
e
using this machine.
H. Should weights, pulleys, cables or other parts become jammed, do not attempt to free them
y
ourself, seek assistance.
I. Keep clear of weights and all moving parts.
J. Children should not be permitted to use the machine.
K. F
or consistent, smooth operation, the guide rods should be lubricated periodically with a synthetic lubricant.
L. We recommend that you always exercise with a partner or someone who can offer assistance
should the weights become too heavy for y
ou to lift on your own.
EXERCISE PROGRAM SUGGESTION
#1
Exercise the complete body every other day, up to three times a week. The one day rest enables
the body to recover from the previous workout.
EXERCISE PROGRAM SUGGESTION #2
Alternating your daily workouts. One day isolate the upper body exercises, and the next day perform the lower body exer
cises. To reduce lactic acid build-up and consequently reduce muscle
soreness, end each exercise with an increased number of repetitions at a lighter weight. Also,
stretching the muscles is recommended upon completion of your weight resistance program.
VARIABLE EXERCISE PROGRAMS
Strength/Mass
3-4 sets
5-8 r
epetitions
70%-80% *(MW)
General Health
3-5 sets
9-12 r
epetitions
60%-70% *(MW)
Tone/Definition
4-5 sets
12-15 r
epetitions
40%-60% *(MW)
W
hat ar
e y
our fitness goals?
• Rest one minute between sets, two to three minutes for more advanced
r
outines.
• Maintain pr
oper form and body positioning as y
ou perform each exercise
through the complete range of motion.
*(MW)= Maximum Weight
A per
centage of the maximum weight y
ou can lift by performing a single
r
epetition
Set
A “set” is defined as a series of continuous r
epetitions.
Repetition
A “repetition” is defined as a single movement performed during any given
exer
cise while completing a full range of motion from beginning to end.
Trapezius
Teres Major
Triceps
Latissimus Dorsi
Sacrospinalis
Gluteus Maximus
Hamstrings
Adductors
Gastrocnemius
Deltoid
Pectoralis
Biceps
Rectus Abdominus
Brachialis
Obliques
Wrist & Forearm
Flexors
Psoas Group
Abductors
Quadriceps
MUSCLE REFERENCE GUIDE
GETTING STARTED:
Alwa
ys warm-up y
our muscles before exercising. Easy stretching (without bouncing) and light
calisthenics, for several minutes, are recommended to prepare your body.
A “repetition” is defined as one complete movement from the starting position, through the full
r
ange of motion, and back to the starting position.
Start your exercise program conservatively. Select a weight for each exercise that is easily performed for the full range of motion. Learn to feel your body’s responses and change your program
accor
dingly
. The number of repetitions for each set should range between eight and fifteen. As a
general rule, the lower the number of repetitions performed (eight to ten), the heavier the resistance of weight used. While heavy resistance increases muscular strength, the full range of movement is necessary to achie
ve maximum muscle strength and development. Rest between each
set of repetitions long enough to catch your breath. Work up to three or four sets for each isolated
exercise. When you can perform the desired number of repetitions at a given weight, increase the
r
esistance by five or ten pounds. There may be a number of exercises isolating the same muscle.
These exercises should be grouped together and performed on the same day, followed by a day or
two of rest for that particular muscle.
BEFORE EXERCISING:
A. Prior to beginning this or any exercise program, it is suggested to have a complete physical
examination and obtain y
our physician’s approval of your exercise conditioning program.
B. Read all manuals, caution and war
ning labels before using this machine.
C. Prior to use, inspect this machine for loose, frayed or worn parts, including cables and cable
connectors. Do not use this machine until original factory manufactur
ed parts have been replaced
by a certified technician. F
or a list of technicians in y
our ar
ea, please call 1 800 999-8899.
WARNING! PLEASE READ BEFORE EXERCISING
EXERCISE: High Pulley Cable Crunch
M
USCLE EMPHASIS: Rectus Abdominus
EXERCISE: Seated Crunch
M
USCLE EMPHASIS: Rectus Abdominus
EXERCISE: Hanging Leg Raise
M
USCLE EMPHASIS: Psoas Group
EXERCISE: High Pulley Side Crunch
M
USCLE EMPHASIS: Rectus Obliques
EXERCISE: High Pulley Cable Row
M
USCLE EMPHASIS: Sacrospinalis, Deltoids,
B
iceps
EXERCISE: Low Pulley Cable Row
M
USCLE EMPHASIS: Latissimus Dorsi, Biceps
EXERCISE: Low Pulley Mid Row
M
USCLE EMPHASIS: Sacrospinalis
EXERCISE: Wide Grip Pull Up
M
USCLE EMPHASIS: Latissimus Dorsi, Biceps
EXERCISE: Lo
w Pulley Bicep Curl
MUSCLE EMPHASIS: Biceps
EXERCISE: High Pulle
y Tricep Push Down
MUSCLE EMPHASIS: Triceps
EXERCISE: T
ricep Rope Push Down
MUSCLE EMPHASIS: Triceps
EXERCISE: High Pulle
y Tricep Extension
MUSCLE EMPHASIS: Triceps
EXERCISE: T
ricep Kick Back
MUSCLE EMPHASIS: Triceps
EXERCISE: Inc
line Chest Press
MUSCLE EMPHASIS: Upper Pectoralis
EXERCISE: Flat Chest Press
MUSCLE EMPHASIS: Middle Pectoralis
EXERCISE: Dec
line Chest Press
MUSCLE EMPHASIS: Lower Pectoralis
EXERCISE: V
ertical Butterfly
MUSCLE EMPHASIS: Outer Pectoralis
EXERCISE: High Pulle
y Chest Flys
MUSCLE EMPHASIS: Inner Pectoralis
EXERCISE: Chest Cable Cr
osso
v
er
MUSCLE EMPHASIS: Inner Pectoralis
EXERCISE: Leg Extension
MUSCLE EMPHASIS: Quadriceps
EXERCISE: Leg Curl
MUSCLE EMPHASIS: Hamstrings
EXERCISE: Squat
MUSCLE EMPHASIS: Gluteus Maximus,
Quadriceps, Hamstrings
EXERCISE: Lunge
MUSCLE EMPHASIS: Gluteus Maximus,
Quadriceps, Hamstrings
EXERCISE: Calf Raise
MUSCLE EMPHASIS: Gastrocnemius
EXERCISE: Leg Kic
k Outer Thigh
MUSCLE EMPHASIS: Abductors
EXERCISE: Leg Kic
k Inner Thigh
MUSCLE EMPHASIS: Adductors
EXERCISE: Leg Kic
k Back
MUSCLE EMPHASIS: Gluteus Maximus
EXERCISE: Shoulder Press
MUSCLE EMPHASIS: Deltoids
EXERCISE: High Cable Rear Deltoid
MUSCLE EMPHASIS: Deltoids, Latissimus
Dorsi
EXERCISE: Upright Ro
w
MUSCLE EMPHASIS: Deltoids, Trapezius
EXERCISE: F
ront Shoulder Raise
MUSCLE EMPHASIS: Deltoids
EXERCISE: Single F
ront Shoulder Raise
MUSCLE EMPHASIS: Deltoids
SM–4008 EXERCISE CHART
©
2010 IMPEX Inc. 14777 Don Julian Road, City of Industry, CA 91746 www.impex-fitness.com
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