Schwinn Comp User Manual

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Owner’s Manual

Fitness Guide

FOR THE SCHWINN COMP

STRENGTH TRAINING SYSTEM

Featuring

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Getting To Know Your Machine 1 Using Your Machine 2 Safety 6 Defining Your Goals 8 Exercising Properly 9

The Workouts:

The 20 Minute Better Body Workout 10 Advanced General Conditioning 10 20 Minute Upper / Lower Body 11 Body Building 12 True Aerobic Circuit Training 13 Strength Training 14

Chest Exercises:

Bench Press 15 Chest Fly 15 Lying Cable Crossover 16 Incline Bench Press 16 Decline Bench Press 17 Resisted Punch 17

Shoulder Exercises:

Seated Shoulder Press 18 Front Shoulder Raise 18 Rear Deltoid Rows 19 Standing Lateral Shoulder Raise 19 Scapular Depression 20 Scapular Protraction 20 Shoulder Rotator Cuff — INTERNAL ROTATION 21 Shoulder Rotator Cuff — EXTERNAL ROTATION 21 Shoulder Extension 22 Shoulder Shrug 22 Reverse Fly 23 Lying Front Shoulder Raise 23 Seated Lateral Shoulder Raise 24 Scapular Retraction 24

Back Exercises:

Narrow Pulldowns 25 Lying Lat Pulldowns 25 Seated Lat Rows 26 Low Back Extension 26 Lying Narrow Lat Pulldowns 27 Lying Lat Fly 27

Arm Exercises:

French Press 28 Lying Triceps Extension 28 Lying 45 Degree Triceps Extension 29 Triceps Pushdown 29 Cross Triceps Extension 30 Seated Triceps Extension 30 “Rope” Pushdowns 31 Single-Arm Pushdown 31 Seated Biceps Curl 32 Standing Biceps Curl 32 Lying Biceps Curl 33 Reverse Curl 33 Standing Wrist Extension 34 Seated Wrist Extension 34 Standing Wrist Curl 35 Seated Wrist Curl 35

Abdominal Exercises:

Seated (resisted) Abdominal Crunch 36 Seated (resisted) Oblique Crunch 36 Reverse Crunch 37 Trunk Rotation 37 Resisted Reverse Crunch 38

Leg Exercises:

Leg Extension 39 Lying Leg Extension 39 Standing Leg Kickback 40 Standing Hip Extension 40 Ankle Eversion 41 Ankle Inversion 41 Seated Hip Abduction 42 Seated Hip Adduction 42 Standing Hip Abduction 43

Exercise Log 44

Table of Contents

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CONGRATULATIONS on your commitment to fitness! With the Schwinn Comp as your exercise partner, you know that you have the tool to exceed all of your physical fitness, strength and health expectations!

The Schwinn Comp’s exceptional resistance and aerobic training s unmatched by any other single piece of home fitness equipment available. You will not believe the amazing results your body will get with the Schwinn Comp!

In this Owner’s Manual you’ll find a wide variety of exercises and leanness-enhancing workout programs.

Please take your time to read through the entire manual before attempting to use your Schwinn Comp. It’s important to understand how to properly perform each exercise before you do so using Power Rod®Resistance.

With all of the fitness choices available today, we understand that finding the best workout equipment for your unique needs can be very confusing. Everyone at The Nautilus Group, Inc. would like to congratulate you and thank you for selecting the Schwinn Comp. Schwinn Comp is the best home fitness product available, and you’re just about to prove it to yourself.

Again, thank you for choosing the Schwinn Comp.

SCHWINN COMP

Cable Storage

Rod Caps

Cable

Rod Box

Pulley Cross Bar

Pulley

Hand Grip/ Ankle Cuff

Spring Lock Seat Pin

Standing Platform

Power Rods

Cable Hook

Lat Tower

Bench

Seat

Leg Extension

Pivot Tube

Seat Rail

Getting To Know Your Machine

Lat Bar

Pulley

Leg Extension

Cable

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The Schwinn Comp uses the exclusive Bowflex®Power Rod®resistance system, which is made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each rod is marked with its weight rating on the rod cap.

Adjusting And Understanding The Resistance

Schwinn Comp comes with 210 pounds of resistance (one pair of 5pound rods, two pairs of 10-pound rods, one pair of 30-pound rods, and one pair of 50-pound rods).

Safety

• When hooking up the Power Rods, do not stand directly over the tops of the rods. Stand off to the side while connecting and disconnecting the Power Rods from the cables.

Hooking The Power Rods

The Cables:

You may use one rod or several rods in combination, to create the desired resistance level. To hook multiple rods up to one cable, simply bend the closest rod toward the cable and place the cable hook through the rod cap. Then, hook up the next closest rod.

Hooking up the most forward rod prevents rods from crossing over the top of one another.

When You Are Not Using the Schwinn Comp

For your safety, disconnect the cables from the Power Rods when the Schwinn Comp is not in use.

Using Your Machine

Power Rod®Resistance

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Schwinn Comp has a number of seat and bench positions: flat, 45-degree incline, forward, leg-extension, back and free-sliding.

To adjust the seat position, locate the spring lock pin on the side of the seat.

Pull out the pin to release the seat, then slide the seat to one of the three locking holes on the seat rail. Release the pin to lock in place.

“Free Sliding” Position:

Pull out on the spring lock pin, give it a quarter turn and release. This places the seat in a “free sliding” position (seat will move freely along the seat rail) for exercises such as aerobic rowing.

Leg Extension Position:

Slide the seat to the middle hole on the seat rail and release the pin to lock in place. This is the most ergonomic seat location for exercises that use the Leg Extension.

Flat Bench:

Along the side of the seat rail there are three holes for the spring lock seat pin. Pull the pin outward and slide the seat back until the seat pin locks into the back locking hole (closest to the Leg Extension).

Insert the bench half hinge securely into the half hinge on the seat, and lay the bench flat along the seat rail.

45-degree Incline Position:

Start with a Flat Bench. Pull out on the spring lock seat pin and lift the long bench up into an incline. Slide the seat forward until the pin locks into the forward locking hole (closest to the Power Rods).

Rest the bench against the Faceplate on the Lat Tower.

Using Your Machine

Mounting the Schwinn Comp Incline Bench

Sit on the bench and reach back, one arm at a time, to grasp the hand grips. KEEP YOUR HANDS DOWN AND PALMS UP.

Curl your hands up toward the front of your shoulders AND turn your wrists so that your palms now face away from you. The cables will now be over your elbows.

Begin by reaching back for hand grips. Curl up toward your shoulders. Turn your wrists forward.

The Workout Bench

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When not in use, lat tower cables store easily in storage hole in the lat tower. Simply push the cables into the hole, so they’re out of sight and out of the way.

Schwinn Comp Hand Grips

The Schwinn Comp hand grips can be used as regular grips, hand cuffs or ankle cuffs, depending on how they are configured.

Regular Grip

Grasp the main portion of the grip without inserting your hand through the cuff portion. MOST OF THE EXERCISES YOU PERFORM UTILIZE THIS GRIP.

Hand Cuff Grip

Slip your hand through the cuff portion of the grip so that the foam pad rests on the back of your hand. Grasp the grip that is sitting in your palm. This grip is great for exercises like front shoulder raises or any exercise where your palm is facing down.

Ankle Cuff Grip: The cuff portion of the grip stretches apart from the handle portion of the grip. Simply insert your hand in the cuff and pull apart from the handle. Insert your foot or ankle and tighten grip up by pulling handle portion toward the cuff portion.

Schwinn Comp Lat Tower

Build back and shoulder muscles quickly with this integrated Lat Tower. It is easy to set up and can get you on track to powerful back muscles in no time at all.

To use, remove all Power Rod resistance from the pulleys. Clip your hand grips to the Lat Cables. Then clip the Lat Cables to the Resistance Cables and add Power Rod Resistance.

Storing the Power Rods

Use the rod binding strap included with your machine to bind all the rods together near the top. This keeps them neat in appearance and makes your Schwinn Comp as compact as possible. Place your cables and grips through the strap to keep them out of the way.

The Leg Extension

Schwinn Comp comes with a built-in Leg Extension that will help you build your calf and thigh muscles easily. The extension is compact and, when not in use, remains out of your way for other workouts.

Using Your Machine

Grips manufactured under license agreement with Hands-On Sports & Gym Accessories Inc. Patent # 4756527

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Folding & Moving Your Schwinn Comp

Folding and moving your Schwinn Comp is easy. Follow the simple steps below to fold your Schwinn Comp. Once it’s folded, simply tilt the machine back on its transport wheels and roll it to any location

1. Lock the seat and bench into the flat position using the spring lock pin.

2. Remove all Power Rod resistance and then bind the Power

Rods with the rod binding strap.

3. Remove the threaded knob on the sliding seat rail.

4. Tilt the bench toward the Power Rods.

5. Screw the threaded knob into the end of the standing platform.

Maintenance and Care of Your Schwinn Comp

Your Schwinn Comp requires very little maintenance. To keep your Schwinn Comp in top condition check all fasteners and rod caps before each workout and tighten as needed.

Clean the bench with a non abrasive cleaner after each use. This will keep it looking new. Any non abrasive household cleaner or soap works well. Many automotive interior cleaners make surfaces too “slick” and should not be used.

If you have any questions regarding maintenance please contact your local Schwinn Fitness Dealer.

Using Your Machine

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WARNING!

Before beginning any exercise program consult

your physician or health care professional. Only he

or she can determine the exercise program that is

appropriate for your particular age and condition.

If you experience any light-headedness, dizziness, or shortness of breath while exercising, stop exer-

cising immediately and consult your physician or

health care professional.

• Keep your body weight centered on the machine, bench, or standing platform while exercising.

• When using the Schwinn Comp for standing leg exercises, always grasp the Power Rods for stability.

• Keep out of the path of the Power Rods when exercising and make certain that observers also stand clear of the Schwinn Comp when the Power Rods are in use.

• Never move or adjust the bench while sitting or lying on the Bench. Never stand on the bench.

• Before exercising, make sure the Spring Lock Pin is securely fastened and the bench is firmly in place.

• Inspect your machine before each workout. Periodically check all fasteners to make sure none have loosened with use. Tighten if necessary.

• When hooking up Power Rods do not stand directly looking over the top of the rods. Stand off to the side while attaching rods.

• Never attempt to exercise with more resistance than you are physically able to handle.

• Keep cables and Power Rods bound with the rod binding strap when your Schwinn Comp is not in use.

• Always check fasteners, snap hooks, cables and pulleys before each workout to ensure proper functioning.

For Your Safety

Please Follow These Instructions

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Defining Your Goals

Your body will do what you train it to do. That’s why it’s important to define and focus on your goals.

Here are some fitness components that will help you define your goals and choose your fitness program.

MUSCLE STRENGTH is the maximum force you can exert against resistance at one time. Your muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child. It is developed when a localized muscle is worked both positively (concentric) and negatively (eccentric) at a resistance great enough to perform only five to eight repetitions of the exercise before the muscle fails. Each set of repetitions is followed by a rest interval that typically runs three times longer than the set. Later, between exercise sessions, the muscle overcompensates for the stress and usually increases in both strength and size.

MUSCLE ENDURANCE is the ability to perform repeated contractions. It comes into play when you cross-country ski or work on your feet all day. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on oxygen for energy. To develop muscle endurance, use low resistance and high repetitions — about 15-20 repetitions in each set, three sets to each exercise, working the muscle only to fatigue.

MUSCLE POWER is the combination of strength and speed of the muscular contraction. This is often misinterpreted as:

a) Being directly associated with certain skill or sport and/or

b) Meaning that you must move fast. Load is actually a more important factor than speed when attempting to improve power. When training to achieve muscular power, pick a resistance that fatigues you in the 3-5 repetition range. When performing these reps, it is more important to think of contracting the muscles faster rather than attempting to move faster. Performing sport simulation exercises usually results in a deterioration of the motor pattern or skill. The biomechanically sound method of improving power in your sport is to train for power using the correct joint movements, as described in this manual. Then practice the skill associated with your sport, learning to apply this newly achieved power.

BODY COMPOSITION is the ratio of fat weight (fat) to lean weight (muscles, bones and tissue). As you age, the ratio shifts. The fat weight increases and the lean weight decreases. Training for muscle strength will generally increase muscle size and aerobic conditioning will help burn extra calories. Performing these two forms of exercise, either at different times or together, will create the greatest changes in body fat weight.

BALANCED STRENGTH and alignment is the result of equal strength developed in all parts of the body. It comes into play in your standing and sitting posture, and in your ability to perform just about any activity safely and effectively. An over-development of the back will round the shoulders; weak or stretched abdominal can cause lower back pain. You want a balance of muscle strength in front and back. In addition, you need a balance of strength between your middle, lower, and upper body.

FLEXIBILITY is the ability of a muscle or group of muscles to move the joint through a full range of motion. Flexibility comes into play when you execute an overhand serve or stretch for the top shelf in the kitchen. It is a cooperative movement of opposite muscle groups. When a muscle contracts, its opposite muscle group must relax for the action to occur. Increased flexibility means an increased range of motion, made possible by this simultaneous contracting and relaxing. Good flexibility is important in protecting the body from injury and can be achieved through the balanced strength training programs included in this manual.

CARDIOVASCULAR ENDURANCE is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time. It comes into play when you jog a mile or ride a bike. It is a critical component of overall fitness and health. Any exercise program must be supplemented with cardiovascular training, such as rowing on the Schwinn Comp. Please check with your local Schwinn Fitness dealer or visit www.schwinnfitness.com for more cardio fitness equipment such as treadmills, ellipticals and exercise bicycles.

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Defining Your Goals

Reaching Your Goals

To reach your goals you must follow a consistent, well designed program that provides balanced development to all parts of the body and includes both aerobic and strength exercise. Only then will you meet your goals safely and efficiently.

The workout routines found in this manual are professionally designed and written to target specific fitness goals. Should you not find one specific program to your liking, you can design your own, based on sound information and the principles found in this manual.

Designing Your Own Program

You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow these guidelines.

Understand fitness and its components: Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides.

Know your current fitness level: Before you start any fitness program you should consult a physician who will help you determine your current abilities.

Identify your goals: Goals are critical to choosing and designing an exercise program that fits and enhances your lifestyle, but so is strategy. It’s important not to rush the process and try to accomplish too much too soon. That will lead to setbacks and discouragement. Instead, set a series of smaller achievable goals.

Select complementary exercises: Be sure to pair exercises that address compound joint movements and single joint movements. In addition, select exercises that address complementary muscle groups.

Put first things first: During each session, first work those muscle groups that need the most training.

Remember your cardiovascular component: Any fitness program must contain a cardiovascular fitness component to be complete. So complement your resistance training with aerobic exercise such as walking, running, bicycling or rowing on the Schwinn Comp.

Training variables: When designing your own program there are several variables that, when mixed properly, will equal the right fitness formula for you. In order to find the best formula, you must experiment with several combinations of variables. The variables are as follows:

• Training Frequency: The number of times you train per week. We recommend daily activity but not daily training of the same muscle group.

• Training Intensity: The amount of resistance used during your repetition.

• Training Volume: The number of repetitions and sets performed.

• Rest intervals: The time you rest between sets and the time you rest between workouts.

Once you’ve established a base of fitness, follow these basic principles:

• Isolate muscle groups: Focus work on specific muscle groups.

• Progressive Loading: The gradual systematic increase of repetitions, resistance and exercise period.

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Working Out

A workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positive, constructive attitude. One good pre-workout mental routine is to sit and relax so you can focus on what you are about to do and think about achieving your end goal.

Performing Your Routine

The workout portion of your fitness routine is the series of exercises devoted to your particular goals. Remember, make sure to have fun!

Breathing

The most important part of breathing during exercise is, quite simply, that you do it. Breathing in or out during the actual performance is not dependent upon the direction of air flow relative to exertion. It is, in fact, a mechanical process that changes the position of your spine as your rib cage moves. Here are some tips for breathing:

1) Be cautious when you are concentrating or exerting effort. This is when you will probably hold your breath. DO NOT hold your breath. Do not exaggerate breathing. Depth of inhalation and exhalation should be natural for the situation.

2) Allow breathing to occur naturally. Don’t force it.

Exercising Properly

Aerobic Rowing is a great way to warm up or cool down. Cool down is an essential part of the exercise routine.

Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group, but continues to circulate at a decreasing rate. We recommend aerobic rowing to cool you down and gradually move you into a relaxed state.

Bench Position: Removed Seat Position: Free Sliding Accessory Used: Hand Grips

Starting position:

• Remove the bench and unlock the seat into the free-sliding position

• Sit on the seat facing the Power Rods.

• Grab the hand grips and keep your arms straight to the front.

• Position the arches of your feet on the footrest of the machine, knees bent comfortably.

• Sit up straight with your spine in good alignment.

Motion:

• Initiate the movement by extending the knees while simultaneously bending the arms and pinching the shoulder blades together.

• With your arms passing by the sides of your trunk, the hand grips should be near your torso as the knees near extension.

Key points:

• Do not lose spinal alignment - keep your chest lifted.

• If you bend forward during the return toward the Power Rods, bend at the hips, not at the waist.

FINISH

START

AEROBIC ROWING

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20 MINUTE BETTER BODY WORKOUT

FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES

Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus

on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance you can perform for no less than

10 reps and no more than 15 reps without your form deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all

sets of each exercise before moving on to the next. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that will allow you to stop the

movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

ADVANCED GENERAL CONDITIONING

FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 35-45 MINUTES

When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or if you become bored, it is time to

change your program. You can increase your training with this “split system” routine that works opposing muscle groups on different days. To do this,

you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase your volume by performing more sets and more exercises. Move

slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down

and work to fatigue during each set.

Body Part

Chest Back

Shoulders Arms

Legs

Trunk

Exercise

Bench Press Seated Lat Rows Low Back Extension Standing Lateral Shoulder Raise Standing Biceps Curl Lying Triceps Extension Leg Extension Standing Hip Extension Seated (resisted) Abdominal Crunch Reverse Crunch

Sets

1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2

Reps

10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15

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15 26 26 19 32 28 39 40 36 37

Body Part

Chest Shoulders Arms

Legs

Exercise

Bench Press Seated Shoulder Press Seated Triceps Extension French Press Leg Extension Standing Hip Abduction Standing Leg Kickback

Sets

1-3 1-3 1-3 1-3 1-3 1-3 1-3

Reps

10-12 10-12 10-12 10-12 10-12 10-12 10-12

Page

15 18 30 28 39 42 40

Body Part

Back

Shoulders

Arms Trunk

Exercise

Seated Lat Rows Narrow Pulldowns Low Back Extension Rear Deltoid Rows Scapular Protraction Standing Biceps Curl Seated (resisted) Abdominal Crunch Reverse Crunch

Sets

1-3 1-3 1-3 1-3 1-3 1-3 1-3 1-3

Reps

10-12 10-12 10-12 10-12 10-12 10-12 10-12 10-12

Page

26 25 26 19 20 32 36 37

Day 1 & 3

Day 2 & 4

The Workouts

Page 13

Body Part

Chest Back Shoulders Arms

Exercise

Bench Press Narrow Pulldowns Standing Lateral Shoulder Raise Standing Biceps Curl French Press

Sets

1-3 1-3 1-3 1-3 1-3

Reps

12-15 12-15 12-15 12-15 12-15

Page

15 25 19 32 28

20 MINUTE UPPER/LOWER BODY

FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES

This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Do this routine when

you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near

failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of

sets you perform. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up

and three seconds down and work to fatigue during each set.

DAY 1 & 3

Body Part

Legs

Back Trunk

Exercise

Leg Extension Standing Hip Extension Standing Leg Kickback Low Back Extension Seated (resisted) Abdominal Crunch Reverse Crunch

Sets

1-3 1-3 1-3 1-3 1-3 1-3

Reps

12-15 12-15 12-15 10-12 10-12 10-12

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39 40 40 26 36 37

DAY 2 & 4

The Workouts

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BODY BUILDING

FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES

Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving

on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce

your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle

before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight.

Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three sec-

onds down and work to fatigue during each set.

Body Part

Chest

Shoulders

Exercise

Bench Press Chest Fly Seated Shoulder Press Rear Deltoid Rows Standing Lateral Shoulder Raise Shoulder Shrug

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Reps

8-12 8-12 8-12 8-12 8-12 8-12

Page

15 15 18 19 19 22

DAY 1

Body Part

Back

Arms

Exercise

Seated Lat Rows Narrow Pulldowns Lying Lat Fly Standing Biceps Curl Lying Triceps Extension French Press

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Reps

8-12 8-12 8-12 8-12 8-12 8-12

Page

26 25 27 32 28 28

DAY 2

Body Part

Legs

Back Trunk

Exercise

Standing Hip Abduction Leg Extension Standing Hip Extension Seated Hip Adduction Low Back Extension Seated (resisted) Abdominal Crunch Seated (resisted) Oblique Crunch Trunk Rotation

Aerobic Rowing

Sets

2-4 2-4 2-4 2-4 2-4 2-4 2-4 2-4

Reps

8-12 8-12 8-12 12-15 8-12 8-12 8-12 8-12

Page

43 39 40 42 26 36 36 37

DAY 3

The Workouts

Progress up to 15-25 minutes

Page 15

TRUE AEROBIC CIRCUIT TRAINING

FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES

Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to the

aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. The idea is to move quickly from

exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each

exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit

1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus your age.

Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.

Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.

Body Part

Chest Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Legs Aerobic Rowing Trunk Aerobic Rowing

Exercise

Bench Press 30 - 60 Seconds Leg Extension 30 - 60 Seconds Seated Lat Rows 30 - 60 Seconds Seated Hip Abduction 30 - 60 Seconds Seated (resisted) Abdominal Crunch 30 - 60 Seconds

Reps

8-12

Page

Circuit 1

Body Part

Shoulders Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Trunk Aerobic Rowing Arms

Exercise

Seated Shoulder Press 30 - 60 Seconds Leg Extension 30 - 60 Seconds Lying Lat Fly 30 - 60 Seconds Reverse Crunch 30 - 60 Seconds Standing Biceps Curl

Reps

8-12

Page

Circuit 2

The Workouts

Page 16

STRENGTH TRAINING

FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES

This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the

advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform

more than 5 to 8 reps, you should increase your resistance 5 lbs. and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise. Focus

on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the

movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count

two seconds up and four seconds down and work to fatigue during each set.

Body Part

Chest

Shoulders

Exercise

Bench Press Chest Fly Seated Shoulder Press Standing Lateral Shoulder Raise Rear Deltoid Rows Shoulder Shrug

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Reps

5-8 5-8 5-8 5-8 5-8 5-8

Page

15 15 18 19 19 22

Body Part

Back

Arms

Exercise

Narrow Pulldowns Standing Biceps Curl Reverse Curl Cross Triceps Extension Seated Triceps Extension Triceps Pushdown

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Reps

5-8 5-8 5-8 5-8 5-8 5-8

Page

25 32 33 30 30 29

Body Part

Legs

Trunk

Exercise

Seated Hip Adduction Seated Hip Abduction Leg Extension Seated (Straight Leg) Calf Raise Trunk Rotation Seated (resisted) Abdominal Crunch

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Reps

5-8 5-8 5-8 5-8 8-12 5-8

Page

42 42 39 40 37 36

Day 1

Day 2

Day 3

The Workouts

Page 17

FINISH

START

Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid).

Bench Position: 45 degree incline Accessory Used: Hand Grips

Starting position:

• Sit on the bench and reach straight behind your body, to grasp the hand grips. Bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward at each side and your palms are facing forward.

• Keep your knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

• Be sure that your arms are directly "in line" with the cables, palms facing forward and wrists straight.

• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.

Motion:

• Slowly move your arms outward, maintaining the elbow in a slightly bent position throughout the movement.

• Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or very slightly below).

• Slowly return to starting position keeping your chest muscles tightened during the entire motion.

Key points:

• Maintain a 60-90 degree angle between the upper arms and the torso throughout the exercise.

• Limit and control the range of motion so that your elbows travel only slightly behind your shoulders if at all.

• For normal pressing/pushing patterns of movement, your shoulder blades may "float" forward and backward naturally with the arm movement. For increased pec involvement, keep the shoulder blades "pinched" together throughout both the upward and downward movements.

CHEST FLY — Shoulder Horizontal Adduction (elbow stabilized in slight flexion)

Chest Exercises

FINISH

START

Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.

Bench Position: 45 degree incline Accessory Used: Hand Grips

Starting Position:

• Sit on the bench and reach straight behind your body, to grasp the hand grips. Bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so your elbows are pointing outward and your palms are facing forward.

• Keep your knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

• Be sure your arms are directly in line with the cables (cables lying along the backs of your arms and center of the shoulders), palms facing forward and wrists straight.

• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.

Motion:

• Slowly move your elbows outward while simultaneously bending your arms so your forearms remain parallel to each other and hands remain over the elbows throughout the movement. From the side view it should appear as if forearms are in line with the cables at all times.

• Stop when your upper arms are approximately straight out to the side (your elbows will be level with your shoulders or slightly below).

• Then, slowly press forward, moving hands toward the center. Return to starting position with arms straight to the front at shoulder width and in-line with the cables. Keep chest muscles tight during the entire motion.

Optional motions:

• Bilateral movement - both arms pressing forward at the same time.

• Unilateral movement – performing all reps with one arm before moving to the next.

• Alternating – performing one rep on one side and then the next rep on the other side.

Key points:

• Control your range of motion so your elbows travel only slightly behind your shoulders.

• For increased pec involvement, keep the shoulder blades "pinched" together throughout both the upward and downward movements.

BENCH PRESS — Shoulder Horizontal Adduction (and elbow extension)

Page 18

Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the upper portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.

Bench Position: 45 degree incline Accessory Used: Hand Grips

Starting position:

• Sit on the bench and reach straight behind your body to grasp the hand grips. Bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that the elbows are pointing outward to each side and your palms are facing forward.

• Keep your knees bent and feet flat on the floor. Lay your head back against the bench and straighten your arms to the front.

• From this position, raise your arms 10-15 degrees (cables touching the tops of your arms/shoulders) above the regular bench press position (cables lying along the backs of your arms and center of the shoulders).

• Be sure that your arms are directly "in line" with the cables, palms facing forward and wrists straight. If the cables are "above" the arms, too much elevation was introduced.

• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.

• Alternate position: place your feet on the leg extension of the Schwinn Comp and use your legs to slide your torso upward on the bench so that your head is near the lat tower. This will allow a greater incline of the arms without losing alignment of the cables.

Motion:

• Slowly move your elbows outward, simultaneously bending your arms so that your forearms remain parallel to each other and the hands remain over the elbows throughout the movement. From the side view it should appear as if the forearms are in line with the cables at all times.

• Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or very slightly below).

• Then, slowly press forward/upward, moving hands toward the center. Then return to starting position with arms straight to the front at shoulder width and in-line with the cables. Keep your chest muscles tightened during the entire motion.

Key points:

• The upper arms will be 60-90 degrees from the sides of your torso at the bottom of the movement and slightly more than 90 degrees from the front of your torso at the top.

• Limit and control the range of motion so that your elbows travel only slightly behind your shoulders — if at all.

• For normal pressing/pushing patterns of movement you may choose to allow the shoulder blades to "float" forward and backward naturally with the arm movement, or for increased pec involvement you may keep the shoulder blades "pinched" together throughout both the upward and downward movements.

Chest Exercises

FINISH

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INCLINE BENCH PRESS — Shoulder Horizontal Adduction (with elbow extension)

Muscles worked: This exercise emphasizes the chest (the pectoralis major muscles). The triceps muscles, located on the back of the upper arms, are also involved in maintaining the elbow position and also help with shoulder motion.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Lie on your back with your head toward the Power Rods. Position yourself on the bench to allow your arms to extend overhead without hitting the Power Rods. Keep your knees bent and feet flat on the floor.

• Extend arms overhead and grasp the hand grips with your palms facing the ceiling.

• Tighten your abdominal to stabilize your spine while maintaining a very slight arch in the lower back.

Motion:

• Move your hands in an arc upward angling toward midline and then downward toward the opposite leg.

• Control the return to the starting position by slowly moving the arms back up, uncrossing, and moving overhead.

Key points:

• Keep your chest lifted, even as your arms near your legs.

LYING CABLE CROSSOVER — Shoulder extension/adduction (elbow stabilized near extension)

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Page 19

Muscles worked: The entire chest muscle (pectoralis major) is emphasized. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arms.

Bench Position: 45 degree incline Accessory Used: Hand Grips

Starting position:

• Sit on the bench nd reach straight behind your body, grasp the hand grips with an overhand grip and bend your elbows until your hands are near your chest. Rotate upper arms away from your torso so your elbows point outward and your palms face forward.

• Make sure cables travel underneath your arms, not over your arms.

• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

• From this position, lower your arms 10-15 degrees (cables touching the bottom of your arms/shoulders) below the regular bench press position (cables lying along the back of your arm and center of the shoulders).

• Be sure your arms are directly in-line with the cables, palms facing forward and wrists straight. If the cables are "below" the arms, the arms are too low.

• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.

Motion:

• Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or slightly below).

• Then, slowly press forward, moving the hands toward the center, and return to the starting position with arms straight to the front at shoulder width and in line with the cables. Keep your chest muscles tightened during the entire motion.

Optional motions:

• Bilateral movement - both arms pressing forward at the same time.

• Unilateral movement – performing all reps with one arm before moving to the next.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one pressing while the other is returning).

Key points:

• The upper arms will be 60-90 degrees from the sides of your torso at the bottom of the movement and slightly less than 90 degrees from the front of your torso at the top.

• Limit the range of motion so your elbows travel only slightly behind your shoulders — if at all.

Chest Exercises

FINISH

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DECLINE BENCH PRESS - Shoulder Horizontal Adduction (with elbow extension)

Muscles worked: This exercise involves the entire chest muscle, the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, located on the back of the upper arms. The goal however, is not any specific muscle group. It is to be used with very light resistance for an endurance activity.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• With the bench locked in the upright position against the lat tower, sit facing away from the Power Rods

®.

• Reach straight behind your body, grasp the hand grips with an overhand grip so that the cable will lay between your arm and your torso.

• Bend your elbows until your hands are level with your waistline and your palms are facing your torso.

• Maintain erect posture.

Motion:

• Using a moderate speed and light weight, rotate your trunk and press one arm forward to full extension, allowing the shoulder blade to move forward at the end of the punch.

• Return that arm to the starting position — under control — and repeat with the other arm.

• As an alternative to punching straight forward you may also punch upward at an angle in line with the cable.

Optional motions:

• Bilateral movement – both arms pressing forward at the same time.

• Unilateral movement – performing all reps with one arm before moving to the next.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one pressing while the other is returning).

Key points:

• Maintain an upright, erect posture as your trunk twists/rotates with the punch.

• It is important to note that "sport specific" movements will not necessarily improve the skill associated with a sport.

RESISTED PUNCH — Shoulder Flexion, Elbow Extension and Scapular Protraction

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Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids), the rotator cuff muscles, the upper back muscles (trapezius), and the triceps muscles located on the back of the upper arms.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench facing away from the Power Rods, knees bent and feet flat on the floor.

• You may sit back against the lat tower, or you may choose to sit forward away from the tower and remaining free from back support, thereby increasing the challenge of spinal stabilization as part of the exercise.

• Keep your chest up, abdominal tight and maintain a very slight arch in your lower back.

• Grasp the hand grips with palms facing away from the machine.

• Raise handles to just above shoulder level, keeping palms facing forward.

Motion:

• Straighten the arms upward, focusing on a final point either directly overhead or slightly forward over the forehead as comfort/shoulder range dictates.

• Slowly return to starting position keeping tension in the front shoulder muscles.

Optional motions:

• Bilateral movement - both arms pressing at the same time.

• Unilateral movement – performing all reps with one arm before moving to the next.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one pressing while the other is returning).

Key points:

• Keep the chest up and abdominal tight throughout the entire motion to maintain good spinal alignment.

• Do not let the arch increase in the lower back while pressing up.

Shoulder Exercises

FINISH

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FINISH

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SEATED SHOULDER PRESS — Shoulder Abduction (with elbow extension)

Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids).

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench facing away from the Power Rods, knees bent and feet flat on the floor.

• You may sit back against the lat tower, or you may choose to sit forward away from the tower and remaining free from support, thereby increasing the challenge of spinal stabilization as part of the exercise.

• Keep your chest up, abdominal tight and maintain a slight arch in your lower back.

• Grasp the hand grips with your palms facing backward and arms straight at your sides.

Motion:

• Keeping your arms straight and your palms down, move your arms forward and then upward to shoulder height.

• Slowly return the arms beside the torso and repeat.

Optional motions:

• Bilateral movement - both arms raising at the same time.

• Unilateral movement – performing all reps with one arm before moving to the next.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one raising while the other is returning).

Key points:

• Keep the chest lifted and the abdominal tightened throughout the entire motion and maintain good spinal alignment.

• Do not increase the arch in your lower back while lifting your arms.

FRONT SHOULDER RAISE — Shoulder Flexion (elbow stabilized near extension)

Page 21

STANDING LATERAL SHOULDER RAISE — Shoulder Abduction (elbow stabilized)

FINISH

Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscle of the rotator cuff (supraspinatus) and the trapezius muscles.

Bench Position: Removed Seat Position: Back and Locked Accessory Used: Hand Grips

Starting position:

• Remove the bench and stand on the platform straddling the rail and facing the Power Rods.

• Grasp the hand grips with palms facing toward each other.

• Attain erect spinal posture.

• Let your arms hang directly in line with the cables.

Motion:

• Raise your arms directly out to the sides to almost shoulder level.

• Lift your elbow and hand at the same speed and do not let one get ahead of the other.

• Do not turn/rotate your arms while raising them. Keep the side of your arm/elbow facing out/up throughout the movement.

• Slowly bring your arms into the starting position without relaxing.

Key points:

• DO NOT swing the arms upward or move the trunk during the motion.

START

FINISH

START

Shoulder Exercises

Muscles worked: This exercise emphasizes the back portion of the shoulder muscles (the rear deltoids, as well as the rear portion of the middle deltoids, the posterior rotator cuff, upper lat and teres major) as well as the trapezius and rhomboids.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting Position:

• Sit on the bench facing the Power Rods, knees bent and your feet on the platform.

• Cross the hand grips and grasp with your palms facing down and arms straight (right hand on left handle and vice versa).

• Sit up straight and then bend over slightly from the hips (not the spine) until arms/cables are in front of body at a 90 degree angle to your torso.

• Lift your chest and slightly pinch your shoulder blades together.

Motion:

• Allowing your arms to bend as you go, move your elbows outward and backward keeping a 70-90 degree angle between your upper arms and the sides of your torso.

• Your forearms should always point in the direction of the cables.

• Move until your elbows are slightly behind your shoulders, then slowly reverse the motion keeping the rear shoulder muscles tightened during the entire motion.

Optional motions:

• Bilateral movement - both arms rowing at the same time.

• Unilateral movement – performing all reps with one arm before moving to the next.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one rowing while the other is returning).

Key points:

• Maintain a 90 degree angle between your upper arms and the sides of your torso during the exercise.

• For normal pulling /rowing patterns of movement you may choose to allow the shoulder blades to "float" forward and backward naturally with the arm movement, or for increased rear deltoid involvement you may keep the shoulder blades "pinched" together throughout both the forward and backward movements.

REAR DELTOID ROWS — Shoulder Horizontal Abduction (with elbow flexion)

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Muscles worked: This exercise involves your lower trapezius muscles, and latissimus dorsi muscles. Both act as stabilizers and movers of your shoulder blades. This motion of scapula depression is very important in posture as well as when using the arms to raise from a chair. It is also involved in overhead pulling exercises.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Lie on your back with your head toward the Power Rods, knees bent, legs spread around the leg extension and feet flat on the floor.

• Grasp the hand grips and straighten your arms down along side your trunk.

• Tighten your trunk muscles to stabilize your spine while maintaining a very slight arch in the lower back.

Motion:

• Keeping the chest up and arms straight, slide your shoulder blades toward your hips (hands sliding along outer thighs).

• When shoulder blades are fully depressed, slowly return to the starting position.

Key points:

• Do not lose spinal alignment, keep your chest lifted.

SCAPULAR DEPRESSION

Shoulder Exercises

Muscles worked: This exercise emphasizes the serratus anterior muscles, the muscles that can be seen on the side of the upper rib cage, and are involved in pushing and overhead movements.

Bench Position: 45 degree incline Accessory Used: Hand Grips

Starting position:

• Sit on the bench and reach straight behind your body to grasp the hand grips with an overhand grip. Bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward to each side and your palms are facing forward.

• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

• Be sure that your arms are directly

“

in line

” with the cables, palms facing down and wrists straight.

• Raise your chest and "pinch" your shoulder

blades together. Maintain a very slight, comfortable arch in your lower back.

Motion:

• Keeping your arms straight and pointing the same direction of the cables, slowly move your shoulder blades forward off of the bench, as if shoving your arms straight ahead.

• Slowly return to the starting position without bending your arms.

Key points:

• Maintain a 90 degree angle between upper arms and your torso throughout the exercise.

• Keep your elbows straight.

• Do not slouch forward in the upper spine to further the motion. Maintain a very slight arch in your lower back at all times.

SCAPULAR PROTRACTION (elbow stabilized)

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Muscles worked: This exercise emphasizes the rear portion of the rotator cuff (infraspinatus and teres minor muscles). This area generally gets very weak as we age and needs to be addressed by almost everyone.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench with one side toward the Power Rods. Maintain good spinal alignment.

• Using the arm farthest from the rods, reach across your body, grasp the hand grip nearest you and draw that arm back into your side, keeping your elbow bent.

• Allow your forearm to rest against your abdomen and your elbow against your side, taking out some of the slack or tension in the cables.

Motion:

• Rotate your forearm away from your abdomen and out to the side, keeping your elbow/upper arm by your side during the entire motion.

• Slowly return to the starting position.

Key points:

• Control the motion during the entire exer-

cise.

• Do not rotate the spine to get additional

range of motion. Try for "pure" external rotation of the shoulder joint. More is not better!

• Use light resistance only. Pick a resistance

that allows you to perform 12 — 15 reps.

SHOULDER ROTATOR CUFF — External Rotation

Muscles worked: This exercise emphasizes the front rotator cuff muscle (subscapularis).

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench with one side toward the Power Rods. Maintain good spinal alignment.

• Grasp the hand grip nearest you and draw the upper arm into your side, keeping your elbow bent.

• Distance yourself on the bench to eliminate slack in the cable.

• Use a light resistance. This is not a powerful movement.

Motion:

• Rotate your forearm toward your abdomen, keeping your elbow by your side during the entire motion.

• Slowly return to the starting position.

Key points:

• Control the motion during the entire exercise.

• Do not rotate the spine to get additional range of motion. Try for

“

pure” rotation of

the shoulder joint. More is not better!

• Use light resistance only. Pick a resistance that you can perform 12-15 perfect reps.

SHOULDER ROTATOR CUFF — Internal Rotation

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Shoulder Exercises

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Muscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region.

Bench Position: Removed Seat Position: Back and Locked Accessory Used: Hand Grips

Starting position:

• Stand on the platform facing the Power Rods. Reach down and grasp the hand grips with the palms facing each other or facing backward, as comfort dictates.

• Let your arms hang extending in the direction of the pulleys.

Motion:

• Raise your shoulders toward the back of your head, making sure your neck/head position does not move.

• Slowly allow the shoulders to return downward without slouching or rounding the upper spine.

Key points:

• Do not bend the neck backward or forward while raising the shoulders.

• Do not slouch upon lowering the shoulders

• Keep the spine in erect alignment throughout the entire motion.

• Make sure both shoulders raise evenly.

SHOULDER SHRUG — Scapular Elevation

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Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between your shoulder blades (middle trapezius and rhomboid muscles). The triceps muscles, located on the back of the upper arms, are worked throughout the entire motion as they try to prevent the elbows from bending.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit facing the Power Rods, knees bent, and feet flat on the floor.

• Grasp the hand grips with your palms facing down and back.

• Slide back to create tension at the start of the motion.

• Tighten your trunk muscles to stabilize your spine while maintaining a very slight arch in the lower back.

Motion:

• Simultaneously "pinch" your shoulder blades together and moving your hands in an arc downward and backward below your hips.

• Slowly return to the starting position allowing your shoulder blades to move forward with your arms.

Optional motions:

• Bilateral movement — both arms extending at the same time.

• Unilateral movement — performing all reps with one arm before moving to the next.

• Alternating — performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating — both arms moving, although in opposite directions (one extending while the other is returning).

Key points:

• Do not slouch — keep chest lifted and spine erect.

• Keep the lats tightened throughout the entire motion.

SHOULDER EXTENSION — Elbows Stabilized

Shoulder Exercises

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Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids).

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench facing the Power Rods, knees bent and feet flat on the platform. Legs should be slightly spread to accommodate the Lat Tower.

• Grasp the hand grips, with your arms straight and your palms facing down. Lie back completely so that your head is supported by the bench.

• Keep your chest up, abdominal tight and maintain a slight arch in your lower back.

Motion:

• Keeping your arms straight, move them in an arc upward and then directly over your shoulders.

• Slowly return to the starting position, arms by your sides.

Optional motions:

• Bilateral movement – both arms raising at the same time.

• Unilateral movement – performing all reps with one arm before moving to the next.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one raising while the other is returning).

Key points:

• Keep the chest lifted and the abdominal tightened throughout the entire motion.

• Maintain good spinal alignment.

• Do not increase the arch in your lower back while lifting your arms.

LYING FRONT SHOULDER RAISE — Shoulder Flexion (elbow stabilized)

Muscles worked: This exercise emphasizes the back portion of the shoulder muscles (the rear deltoids and the rear portion of the middle deltoids) as well as the trapezius and rhomboids.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit facing the Power Rods, knees bent, and feet flat on the floor.

• Grasp the hand grips with your palms facing toward the floor and arms nearly straight.

• Sit up straight and then bend slightly forward from the hips (not the spine) until arms/cables are in front of body at a 90 degree angle to your torso.

• Lift chest and pinch shoulder blades together.

Motion:

• Maintaining the same slight bend in your arms, move your arms outward and backward, keeping a 90 degree angle between your upper arms and the sides of your torso.

• Move until your elbows are slightly behind your shoulders, then slowly reverse the motion keeping the rear shoulder muscles tightened during the entire motion.

Key points:

• Maintain a 90 degree angle between your upper arms and the sides of your torso during the exercise.

REVERSE FLY — Shoulder Horizontal Abduction (elbows stabilized in slight flexion)

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Shoulder Exercises

Page 26

Shoulder Exercises

FINISH

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Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscle of the rotator cuff (supraspinatus) and the trapezius muscles.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench facing the Power Rods, knees bent and your feet on the platform.

• Spread the cuff from the hand grip and slide it over the opposite forearm near the elbow (left grip over right forearm and vice versa).

• Sit up straight and maintain erect posture.

Motion:

• Raise your arms directly out to the sides to almost shoulder level.

• At the top of the movement you may need to rotate your hands slightly above the level of your elbows to prevent the grips from sliding to your wrists.

• Slowly bring your arms into the starting position near your sides without relaxing.

Key points:

• DO NOT swing the arms upward or move the trunk during the motion.

SEATED LATERAL SHOULDER RAISE — Shoulder Abduction (elbow stabilized)

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Muscles worked: This exercise develops the muscles between your shoulder blades (middle trapezius and rhomboids), that pull your shoulder blades together and are essential to good posture.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench facing the Power Rods.

• Grab hand grips with palms facing each other.

• Place heels on the end of the platform, bend hips and knees comfortably, arms straight.

• Lift your chest, sit up straight with your spine in good alignment and tighten your trunk muscles.

Motion:

• Keeping your arms straight, slowly pinch your shoulder blades together.

• When your shoulder blades are fully retracted, slowly return to the starting position.

Key points:

• Do not bend your torso forward.

• Do not lose spinal alignment – keep chest lifted.

• Do not bend and pull with your arm muscles.

SCAPULAR RETRACTION

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Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows.

Bench Position: Flat Bench Accessory Used: Hand Grips on Lat Tower

Starting position:

• Attach a single hand grip to each cable clip on the lat bar.

• Facing the Power Rods, grasp the hand grips with the corresponding hand, palms facing each other, and sit on the bench.

• Position your knees directly under the pulleys and sit upright with your arms extending upward. NOTE: You may position your hips directly under the pulleys but then you must lean back slightly from hips (not the waist).

• Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in your lower back.

Motion:

• Keeping your hands shoulder width, initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the front, and then back toward the sides of your body.

• At the end of the motion, your arms should be drawn near your sides, your shoulder blades should be fully depressed toward your hips and your forearms must be upward in line with the direction of the cables (not rotated forward).

• Slowly return to the starting position allowing your arms and shoulder blades to move upward fully, without relaxing the muscles.

Optional motions:

• Bilateral movement – both arms pulling at the same time.

• Unilateral movement – performing all reps with one arm before moving to the next.

• Alternating – performing one rep on one side and then the next rep on the other side.

Key points:

• Do not lose spinal alignment.

• Keep the lats tightened throughout the entire motion.

• Do not lean backward as you pull.

• Keep the chest up.

NARROW PULLDOWNS — Shoulder Extension (with elbow flexion)

Back Exercises

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Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back, and eliminates the biceps from the movement.

Bench Position: Flat Bench Accessory Used: Hand Grips on Lat Tower

Starting position:

• Lie on your back on the bench, head toward the Power Rods. Your buttocks will eventually be off the end of the bench.

• Slip your arms through the hand grips, slide the grips just past your elbows and tighten cuffs.

• Grasp the cable with your palms facing inward and slide your body down along the bench far enough that your arms are fully extended, knees bent and feet flat on the floor.

• Although they will be overhead, position your upper arms wide, out to the sides.

• Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.

Motion:

• Initiate the movement by pulling your shoulder blades down toward your bottom while simultaneously pulling your elbows out to the sides, then down and inward toward the sides of the torso.

• Slowly return to the starting position, allowing your arms and shoulder blades to move back up toward the Power Rods without relaxing.

Key points:

• Do not lose spinal alignment.

• Keep the lats tightened throughout the entire motion.

• Release your shoulder blades at the end of each rep and initiate each new rep by depressing your shoulder blades.

• This exercise may also be performed by grasping the handles, although you will have to slide farther down the bench to create starting position tension.

LYING LAT PULLDOWNS

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Muscles worked: This exercise emphasizes the muscles in your low back (erector spinae and deep spinal muscles) that are necessary for providing stabilization and protection for the spine. The lower back muscles are challenged isometrically just like they should be used when lifting and carrying in daily life. The gluteus maximus and the hamstrings are also strengthened at the hip.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench facing the Power Rods.

• Slide the hand grips over the forearms up to the elbows.

• Place your heels on the end of the platform, bend the knees comfortably, cross your arms in front of your chest and pull handles tightly to your chest.

• Sit up straight, lift your chest, tighten your trunk muscles and maintain a slight arch in your lower back.

• Pinch your shoulder blades together slightly.

• Lean forward from the hips slightly letting out some of the tension in the cables.

Motion:

• Keeping your chest lifted, move your entire torso backward — as a unit — by pivoting at the hips.

• Slowly return to the starting position without slouching or changing spinal alignment.

Key points:

• Keep your chest lifted and a very slight arch in your lower back at all times.

• Move from the hips only, not your waist. Do not increase or decrease the arch in your lower back during the movement.

Alternate motion:

• From the same starting position, sit erect and slowly allow your spine to flex forward maintaining control of the weight.

• Slowly straighten and extend your spine/trunk to a comfortable arch.

• Repeat with control.

• This version will require less weight than the exercise above.

LOW BACK EXTENSION — Seated (with hip extension)

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Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the trapezius and rhomboids. The biceps muscles on the front of the upper arms are also involved in this movement.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench facing the Power Rods.

• Grab the hand grips with palms facing each other.

• Place your heels on the end of the platform, bend the knees comfortably.

• Sit up straight with your spine in good alignment.

Motion:

• Initiate the movement by pinching the shoulder blades back and together while simultaneously drawing your elbows down and backward toward the sides of your body.

• Continue moving the arms past the sides of the body while keeping the forearms pointing in the direction of the cable.

• Slowly return to the starting position, straightening the arm and letting the shoulder blades slide forward without slouching.

Optional motions:

• Bilateral movement – both arms pulling at the same time.

• Unilateral movement – performing all reps with one arm before moving to the next.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one pulling while the other is returning).

Key points:

• Do not bend your torso forward at any point.

• Do not lose spinal alignment — keep chest lifted.

SEATED LAT ROWS — Shoulder Extension (with elbow flexion)

Back Exercises

Page 29

Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back and eliminates the biceps from the movement.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Lie on your back on the bench, head toward the Power Rods. Your buttocks will eventually be off the end of the bench.

• Slip your arms through the hand grips and slide the grip just past your elbows and tighten cuffs.

• Grasp the cable with your palms facing inward and slide your body down along the bench far enough that your arms are fully extended, knees bent and feet flat on the floor.

• Although they will be overhead, position your upper arms shoulder width or slightly wider.

• Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.

Motion:

• Initiate the movement by pulling your shoulder blades down toward your bottom while simultaneously pulling your elbows forward to the front, then down and back toward the sides of the torso.

• Slowly return to the starting position, allowing your arms and shoulder blades to move back up toward the Power Rods without relaxing.

Key points:

• Do not lose spinal alignment.

• Keep the lats tightened throughout the entire motion.

• Release your shoulder blades at the end of each rep and initiate each new rep by depressing your shoulder blades.

• This exercise may also be performed by grasping the handles, although you will have to slide farther down the bench to create starting position tension.

LYING NARROW LAT PULLDOWNS — Shoulder Extension (with elbow flexion)

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Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back, as well as involving your biceps which are located on the front of your upper arms.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Lie on your back, head toward the Power Rods and legs spread slightly to accommodate the Leg Extension.

• Grasp the hand grips and straighten the arms out to the sides with your palms facing away from the pulleys, knees bent, and feet flat on the floor.

• Tighten your abdominal to stabilize your spine while maintaining a very slight arch in the lower back.

Motion:

• Initiate the movement by pulling your shoulder blades down toward your bottom while simultaneously pulling your arms out to the sides, then down and inward toward the sides of the torso.

• Slowly return to the starting position, allowing your arms and shoulder blades to move back up/out toward the Power Rods without relaxing.

Key points:

• Do not lose spinal alignment.

• Keep the lats tightened throughout the entire motion.

• Release your shoulder blades at the end of each rep and initiate each new rep by depressing your shoulder blades.

LYING LAT FLY — Shoulder Adduction (elbow stabilized near extension)

Back Exercises

Page 30

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Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench facing away from the Power Rods. Bend the knees and place your feet flat on the floor.

• Reach behind and grasp the hand grips, palms facing each other (or angled upward).

• Draw your arms up until your elbows are comfortably overhead (different for everyone) and your hands are pointed to the ceiling.

• Tighten your trunk muscles and maintain a very slight arch in your lower back.

Motion:

• Keeping your upper arm stationary, bend your elbows allowing your hands to move downward in an arcing motion.

• Stop your motion at approximately 90 degrees (or as comfort allows) and then slowly reverse your arcing motion upward and forward until your elbows are straight.

Key points:

• Keep your upper arm motionless.

• Keep wrists straight.

• Tighten the triceps throughout the exercise and control the motion on the way down.

• Keep your chest lifted, abs tight and maintain a very slight arch in your lower back.

FRENCH PRESS — Elbow Extension Overhead

Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Lie on your back on the bench with your head toward the Power Rods. Knees bent, with your legs slightly open to accommodate the Leg Extension. Keep your feet flat on the floor.

• Reach overhead and grasp the hand grips, palms facing toward the ceiling.

• Keeping your elbows bent, bring your upper arms to your sides and maintain.

• Raise your chest and "pinch" your shoulder blades together. Maintain a very slight arch in your lower back.

Motion:

• Keeping your upper arms stationary and by your side, straighten your arms in an arcing motion downward and then inward toward your legs.

• Fully straighten your arms.

• Controlling the motion, allow your elbows to bend, returning to the starting position without moving your upper arms.

Optional motions:

• Bilateral movement — both arms extending at the same time.

• Unilateral movement – performing all reps with one arm before moving to the next.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one extending while the other is returning)

Key points:

• Keep your upper arms motionless.

• Keep wrists straight.

• Tighten the triceps throughout the exercise and control the motion on the way down.

LYING TRICEPS EXTENSION — Elbow Extension

Arm Exercises

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Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Lie on your back on the bench with your head toward the Power Rods, knees bent with your legs slightly open to accommodate the Leg Extension and your feet flat on the floor.

• Reach overhead and grasp the hand grips, palms facing toward the ceiling.

• Keeping your elbows bent, bring your upper arms to the front, angled approximately 45 degrees from the front of your torso and maintain.

• Raise your chest and "pinch" your shoulder blades together. Maintain a very slight arch in your lower back.

Motion:

• Keeping your upper arms stationary and by your side, straighten your arms in an arcing motion down and then inward toward your legs.

• Fully straighten your arms.

• Controlling the motion, allow your elbows to bend, returning to the starting position without moving your upper arms.

Optional motions:

• Bilateral movement — both arms extending at the same time.

• Unilateral movement – performing all reps with one arm before moving to the next.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one extending while the other is returning).

Key points:

• Keep your upper arms motionless.

• Keep wrists straight.

• Tighten the triceps throughout the exercise and control the motion on the way down.

LYING 45 DEGREE TRICEPS EXTENSION — Elbow Extension

Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. These muscles are responsible for straightening your arms and assist in any upper body pushing or pressing motion.

Bench Position: Removed Seat Position: Back and Locked Accessory Used: Hand Grips on Lat Tower

Starting position:

• Remove the bench, straddle the rail and stand on the platform facing the Power Rods.

• Grasp the hand grips or lat bar (whichever you prefer) at shoulder width, with your palms down.

• Adjust your distance from the pulleys (one to two feet in front of you). This may need to be altered after attempting the first rep.

• Keeping your arms bent, bring your upper arms to your side and maintain.

• Lift your chest and tighten your abdominal to stabilize your spine while maintaining a very slight arch in the lower back.

Motion:

• Keeping your upper arms stationary and your elbows next to the sides of your torso, slowly straighten your arms by arcing downward and then inward toward your legs.

• Straighten your arms fully.

• Controlling the motion, allow your elbows to bend, returning to the starting position without moving your upper arms.

Optional motions:

• Bilateral movement — both arms extending at the same time.

• Unilateral movement – performing all reps with one arm before moving to the next.

• Alternating – performing one rep on one side and then the next rep on the other side.

• Simultaneously alternating – both arms moving, although in opposite directions (one extending while the other is returning).

Key points:

• Keep your upper arms motionless.

• Keep wrists straight.

• Tighten the triceps throughout the exercise and control the motion on the way up.

• Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in your lower back.

TRICEPS PUSHDOWN — Elbow Extension

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Arm Exercises

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Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.

Bench Position: 45 degree incline Accessory Used: Hand Grips

Starting position:

• Seated with the bench in the 45 degree position, reach straight behind your body, grasp the hand grips, and bend your elbows until your hands are near your chest and your palms are facing toward the floor.

• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

• Be sure that your arms are directly "in line" with the cables, palms facing down and wrists straight.

• Raise your chest and "pinch" your shoulder blades together. Maintain a very slight, comfortable, arch in your lower back.

Motion:

• Keeping your upper arms stationary, slowly bend your elbows allowing your hands to move in an arcing motion toward your head.

• Stop when the elbows are approximately 90 degrees or as comfort dictates.

• Slowly reverse your arcing motion and straighten your elbows are fully.

Key points:

• Keep your upper arms motionless.

• Keep wrists straight.

• Tighten the triceps throughout the exercise and control the motion on the way down.

SEATED TRICEPS EXTENSION — Elbow Extension

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Muscles worked: This exercise develops the triceps muscle located on the back of the upper arms.

Bench Position: 45 degree incline Accessory Used: Hand Grips

Starting position:

• Seated with the bench in the 45 degree position, reach across and straight behind your body, grasp a hand grip, and bend your elbow until your hand is near your chest.

• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arm to the front.

• Then, reaching across mid-line, grasp the handle, palm down, with the opposite arm.

• Pointing your elbow upward, hold your upper arm at an angle consistent with the angle of the cable.

• With your free hand lightly grasp the back of your arm near your elbow, to give yourself a reference point and/or to help stabilize the working arm.

• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight arch in your lower back.

Motion:

• Keeping your upper arm stationary, straighten your arm, moving your hand in an arcing motion across your chest and over your shoulder.

• Fully straighten your arm.

• Controlling the motion, allow your elbow to bend, returning to the starting position without moving your upper arm.

Key points:

• Keep your upper arm motionless.

• Keep wrist straight.

• Tighten your triceps throughout the exercise and control the motion on the way down.

CROSS TRICEPS EXTENSION

Arm Exercises

Page 33

Bench Position: Removed Seat Position: Back and Locked Accessory Used: Hand Grips on Lat Tower

Starting position:

• Remove the bench, straddle the rail and stand on the platform facing the Power Rods.

• Using a single hand grip, grasp the opposite hand grip (right hand to left hand grip and vice versa).

• Cross the cables with the palms facing each other as if grasping a rope handle.

• Keeping your elbows bent, bring your upper arms to your sides allowing your forearms to remain angled toward the midline in line with the cable.

Motion:

• Keeping your upper arms stationary and your elbows next to the sides of your torso, slowly straighten your arms arcing down and then outward toward your sides, ending with your hands and elbows directly below the shoulders, arms fully straightened.

• Slowly allow the elbows to bend, angling forward and toward midline, returning to the start position.

Key points:

• Keep your upper arms motionless.

• Keep wrists straight.

• Tighten the triceps throughout the exercise and control the motion on the way up.

• Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in your lower back.

“ROPE” PUSHDOWNS — Elbow Extension

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Bench Position: Removed Seat Position: Back and Locked Accessory Used: Hand Grips on Lat Tower

Starting position:

• Remove the bench, straddle the rail and stand on the platform facing the Power Rods.

• Using a single hand grip, grasp the hand grip with your palms up.

• Adjust your distance from the pulleys (one to two feet in front of you). This may need to be altered after attempting the first rep.

• Keeping your arm bent, bring your upper arm to your side and maintain.

• Lift your chest and tighten your abdominal to stabilize your spine while maintaining a very slight arch in the lower back.

Motion:

• Keeping your upper arm stationary and your elbow next to the side of your torso, slowly straighten your arm by arcing downward and then inward toward your leg, ending with your hand and elbow directly below the shoulder, arm fully straightened.

• Straighten your arm fully.

• Controlling the motion, allow your elbow to bend, returning to the starting position without moving your upper arm.

NOTE: This exercise can also be performed utilizing the following options:

• Palm up grip (supinated)

• Palm down grip (pronated)

• "Hammer" grip (neutral)

Key points:

• Keep your upper arm motionless.

• Keep wrist straight.

• Tighten the triceps throughout the exercise and control the motion on the way up.

• Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in your lower back.

SINGLE-ARM PUSHDOWN — Elbow Extension

Arm Exercises

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Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis.

Bench Position: Removed Seat Position: Back and Locked Accessory Used: Hand Grips

Starting position:

• Remove the bench and stand on the platform, straddle the rail, facing the Power Rods.

• Bend down and grasp the hand grips with your palms facing forward.

• Stand with your upper arms by your sides (although not "smashed" against them). Lift your chest, tighten your abdominal and maintain a very slight arch in your lower back.

Motion:

• Curl handles forward, then upward, and then in toward shoulders while keeping your elbows at your sides and your upper arms completely still.

• Slowly lower to the starting position by performing the same arcing motion.

Key points:

• Keep elbows at your sides.

• Keep wrists straight.

• Keep your trunk muscles tight and maintain a very slight arch in your lower back.

STANDING BICEPS CURL — Elbow Flexion (in supination)

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Bench Position: Flat Bench Accessory Used: Hand Grips

Seated position:

• Sit on the bench facing the Power Rods, knees bent with one foot resting on the bench and one on the floor. Angle the elevated leg toward the opposite pulley (right leg toward left pulley).

• Grasp the opposite hand grip (right hand to left pulley) and rest the back of your upper arm near your elbow, on the elevated knee.

• Maintain erect spinal alignment.

Motion:

• Curl the forearm toward the upper arm, keeping your upper arm and shoulder blade completely still.

• Slowly return to the starting position without relaxing the biceps.

Key points:

• Do not rock the upper body while bending your elbow.

• Keep wrist straight.

• Keep your chest lifted, trunk muscles tight and maintain a very slight arch in your lower back.

SEATED BICEPS CURL — Elbow Flexion (in supination)

Arm Exercises

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Muscles worked: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well.

Bench Position: Removed Seat Position: Back and Locked Accessory Used: Hand Grips

Starting position:

• Remove the bench and stand on the platform facing the Power Rods.

• Bend down and grasp the hand grips with your palms facing down/backward.

• Stand with your arms by your sides.

• Lift your chest, tighten your abdominal and maintain a very slight arch in your lower back.

Motion:

• Keeping the palms facing down, slowly curl the hand grips forward, then upward, then in toward your shoulders while keeping your elbows at your sides and your upper arms completely still.

• Slowly lower to the starting position.

Key points:

• Keep elbows from moving forward and backward.

• Keep wrists straight.

• Keep your trunk muscles tight and maintain a very slight arch in your lower back.

REVERSE CURL — Elbow Flexion (in pronation)

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Bench Position: Flat Bench Accessory Used: Hand Grips

Position:

• Sit on the bench facing the Power Rods, knees bent and feet flat on the platform.

• Grasp the hand grips, with your arms straight and your palms facing upward. Lie back completely so that your head is supported by the bench.

• Keep your chest up, abdominal tight and maintain a slight arch in your lower back.

Motion:

• Curl hand grips forward, then upward and then in toward the shoulders while keeping your elbows at your sides and your upper arms completely still.

• Slowly lower to the starting position by performing the same arcing motion.

Key points:

• Keep elbows from moving forward and backward.

• Keep wrists straight.

• Keep your trunk muscles tight and maintain a very slight arch in your lower back.

LYING BICEPS CURL — Elbow Flexion (in supination)

Arm Exercises

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Muscles worked: This exercise develops the back and top parts of your forearms and is critical in helping to prevent injuries like tennis elbow.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench facing the Power Rods with your knees bent and feet flat on the bench.

• Grasp the hand grips with your palms facing down and rest your mid-forearms on your upper legs with the elbows flared out to the sides wider than the shoulders.

• Be sure to sit far enough back on the bench to maintain tension throughout the exercise.

• Raise your chest, tighten your trunk muscles and maintain a very slight arch in your lower back.

Motion:

• Slowly curl the back of your fists toward the forearms.

• Slowly return to the starting position.

Key points:

• Move slowly and keep tension in the back of the forearms at all times.

• You can perform this exercise one arm at a time to make it easier to focus and isolate the back of your forearms, or you can perform it with both arms simultaneously to save time.

SEATED WRIST EXTENSION

Muscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your elbow flexors, located on the front part of your upper arms.

Bench Position: Removed Seat Position: Back and Locked Accessory Used: Hand Grips

Starting position:

• Remove the bench and stand on the platform facing the Power Rods.

• Bend down and grasp the hand grips with your palms facing down.

• Stand with your upper arms by your sides.

• Lift your chest, tighten your trunk muscles and maintain a very slight arch in your lower back.

• Bend your elbows 90 degrees hold that elbow position throughout the entire exercise.

Motion:

• Slowly curl your knuckles upward.

• Keeping your forearms still, slowly return to the starting position.

Key points:

• Move slowly and never relax the wrist.

• Do not move your forearm or alter the bend in your elbow. Perform the entire motion at your wrist.

• Do not rock your body. Keep your chest lifted, abs tight and maintain a slight arch in your lower back.

STANDING WRIST EXTENSION

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Arm Exercises

Page 37

Muscles worked: This exercise develops the front part of your forearms as well as increasing the grip strength.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench facing the Power Rods with your knees bent and feet flat on the bench.

• Grasp the hand grips with your palms facing up and rest your entire forearms on your thighs, allowing the wrists to bend above the knees .

• Raise your chest, tighten your trunk muscles and maintain a very slight arch in your lower back.

Motion:

• Slowly curl your fists toward the front of your forearms.

• Slowly return to the starting position without relaxing the wrists.

Key points:

• Move slowly and keep tension in the front of the forearms at all times.

• You can perform this exercise one arm at a time to make it easier to focus and isolate the front of your forearms, or you can perform it with both arms simultaneously to save time.

SEATED WRIST CURL

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Muscles worked: This exercise emphasizes the front part of your forearms as well as increases the strength of your grip. It also isometrically challenges your elbow flexors, located on the front part of your upper arms.

Bench Position: Removed Seat Position: Back and Locked Accessory Used: Hand Grips

Starting position:

• Remove the bench and stand on the platform facing the Power Rods.

• Bend down and grasp the hand grips with your palms facing forward.

• Stand with your upper arms and elbows by your sides.

• Lift your chest, tighten your trunk muscles and maintain a very slight arch in your lower back.

• Bend your arms 90 degrees, palms up, and hold that position throughout the entire exercise.

Motion:

• Slowly curl your fists upward.

• Keeping your forearms still, slowly let your fists return to the starting position.

Key points:

• Move slowly and keep tension in the front of the forearm at all times.

• Do not move your forearm or alter the bend in your elbow. Perform the entire motion at your wrist.

• Do not rock your body. Keep your chest lifted, abs tight and maintain a slight arch in your lower back.

STANDING WRIST CURL

Arm Exercises

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Muscles worked: This exercise emphasizes the abdominal area including the upper and lower front abs (rectus abdominus) and the side abs (obliques).

Bench Position: 45 degree incline Accessory Used: Hand Grips

Starting position:

• While seated with the bench in the 45 degree position, put your arms through the hand grips, positioning them around the front of each respective shoulder.

• You may also hold the hand grips at shoulder height rather than putting over your shoulder if that is more comfortable.

• Your lower back can start out flat or in a normal arch, knees and hips are bent and your feet are flat on the floor.

Motion:

• Tighten your abs and curl only your torso, slowly moving your ribs toward your hips. Move as far as you can without moving the hips or neck. THE LOWER BACK SHOULD NOT LOSE CONTACT WITH THE BENCH when fully crunched.

• Slowly reverse the motion returning to the starting position, without relaxing.

Key points:

• Allow exhalation up and inhalation down, don’t exaggerate it.

• Do not lift your head/chin. Your head should follow the rib motion, not lead, allowing you to maintain normal neck posture.

• Tighten your abdominal throughout the entire exercise range of motion. Do not let your abs relax until the set is over.

• MOVING SLOWLY to eliminate momentum is critical.

• This exercise will NOT spot-reduce fat!

SEATED (RESISTED) ABDOMINAL CRUNCH — Spinal Flexion

Muscles worked: This exercise emphasizes the side abs (obliques) as well as the upper and lower front abs (rectus abdominus)

Bench Position: 45 degree incline Accessory Used: Hand Grips

Starting position:

• While seated in the 45 degree position, bring the left hand grip to the left shoulder, and then reaching across the chest, grasp and hold with the right hand as pictured.

• Alternative Position: Spread the cuff on a hand grip and put the left arm through, positioning the cuff around the front of the shoulder (a one-sided version of the handle position described in the Seated Resisted Abdominal Crunch).

• You may also hold a hand grip at shoulder height rather than putting over your shoulder if that is more comfortable.

• Your lower back can start out flat or in a normal arch, knees and hips are bent and your feet are flat on the floor.

Motion:

• Tighten your abs and move in a diagonal direction, slowly moving your right ribs toward your left hip. Move as far as you can without moving the hips or neck. THE LOWER BACK SHOULD NOT LOSE CONTACT WITH THE BENCH when fully crunched.

• Slowly reverse the motion returning to the starting position, without relaxing.

• After you’ve completed sufficient reps of this exercise, repeat it on the other side of your body.

Key points:

• Allow exhalation up and inhalation down, don’t exaggerate it.

• Do not lift your head/chin. Your head should follow the rib motion, not lead, allowing you to maintain normal neck posture.

• Tighten your abdominal throughout the entire exercise range of motion. Do not let your abs relax until the set is over.

• MOVING SLOWLY to eliminate momentum is critical.

• This exercise will NOT spot-reduce fat!

SEATED (RESISTED) OBLIQUE CRUNCH — Spinal Flexion with Rotation (Diagonals)

Abdominal Exercises

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Muscles worked: This exercise involves most of the trunk and deep spinal muscles. It does not “spot reduce” or eliminate “love handles.” It should be noted that rotation is more limited in the spine than most people realize and should be performed with minimal resistance, and always in proper erect alignment.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sitting sideways on the bench with one side facing the Power Rods, grasp the hand grip closest to you with both hands.

• Raise both arms up to chest level, centered in front of the sternum (breast bone).

• Keep both elbows slightly straight.

• Lift your chest, pinch your shoulder blades together, tighten your abs and maintain a very slight arch in your lower back.

Motion:

• Tighten your entire abdominal area and slowly rotate your rib cage/arms away from the cables (30-40 degrees), as if your were rotating with a rod through the middle of your spine.

• Rotate past midline as far as can be performed slowly and comfortably.

• Slowly return to the starting position.

Key points:

• This is an important exercise, yet it can become high risk if done incorrectly. Keep your chest lifted and always maintain your spine in good alignment with a very slight arch in your lower back.

• Keep your hands centered in front of the middle of your chest (sternum) and your shoulder blades

“

pinched” together. Insure

that all of your motion occurs in the torso.

• Remember, more range of motion is not necessarily better, especially in this exercise. Move only as far as your muscles will take you. Try to eliminate uncontrolled momentum.

• Caution — Do not use heavy resistance for this exercise. Pick a weight that allows you to perform at least 12-15 reps.

• This exercise will NOT spot-reduce fat!

TRUNK ROTATION

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Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques).

Bench Position: Flat Bench Accessory Used: None

Starting position:

• Lie on your back with your head toward the Power Rods.

• Bend your knees fully.

• The amount of bend at the hips based on desired difficulty. Beginners should be fully bent, bringing the legs near the abs. As strength improves the legs can be positioned farther away. DETERMINE THESE POSITIONS AND MAINTAIN THROUGHOUT THE EXERCISE.

• Reach overhead grasp either the bench, or the metal frame, with each hand.

• Relax your neck.

Motion:

• Tighten your abs and slowly curl your hips toward your rib cage. Move as far as you can without using your legs to get momentum and do not curl up onto your shoulder blades.

• Slowly reverse the motion returning to the starting position without relaxing.

Key points:

• Tighten your abs before you move.

• Keep knees and hips stationary.

• Allow exhalation up and inhalation down without exaggerating breathing.

• Contract as far into the movement as possible. Lower under control. Keep abs tight during the entire motion.

• This exercise will NOT spot-reduce fat!

REVERSE CRUNCH — Spinal Flexion

Abdominal Exercises

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Muscles worked: This exercise works your entire abdominal area including your upper and lower front abs (rectus abdominus) and your side abs (obliques).

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• With the bench in the flat position, sit facing the Power Rods and attach one hand grips over each respective ankle (one per side).

• Lie flat on your back on the bench with your head facing away from the Power Rods.

• Bend your hips and knees so that your thighs are resting on your abdominals.

• Reach overhead and grasp the bench or leg extension rollers.

• Relax your neck.

Motion:

• Tighten your abs and slowly curl your hips toward your rib cage. Move as far as you can without using your legs to get momentum and do not curl up onto your shoulder blades.

• Slowly reverse the motion returning to the starting position without relaxing.

Key points:

• Do not throw your legs to initiate the motion.

• Tighten your abs before you move.

• Keep knees and hips stationary.

• Allow exhalation up and inhalation down without exaggerating breathing.

• Contract as far into the movement as possible. Lower under control. Keep abs tight during the entire motion.

RESISTED REVERSE CRUNCH — Spinal Flexion

Abdominal Exercises

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Muscles worked: This exercise allows you to strengthen and develop the front part of your upper thighs (quadriceps muscle groups), helping to increase your muscular stability at the knee joints.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench facing the Power Rods and place one hand grip over the respective foot with the handle under the foot.

• Lie back on the bench so that your head is supported by the bench.

• Bend your working leg at the knee and bend your hip until your knee is pointing up.

• You may grasp your working thigh with both hands around the back of the knee or increase the difficulty by attempting to hold the thigh stable without your hands.

• Place the uninvolved foot on the floor or bench, relax your neck, straighten your spine, lift your chest, and tighten your abs.

Motion:

• Slowly straighten your leg, moving only your knee/lower leg.

• Slowly return to the starting position without relaxing the quad.

Key points:

• Keep your upper thigh motionless throughout the exercise.

• Keep your spine in good posture with your chest lifted, abs tight and a very slight arch in your lower back.

LYING LEG EXTENSION — Knee Flexion with Hip Flexion

FINISH

Muscles worked: This exercise emphasizes the muscles on the front of the upper thigh (quadriceps muscle group) which are responsible for straightening your leg against resistance. This powerful muscle group helps provide stability for the knee joint and is essential for producing power in running, jumping and lifting activities.

Bench Position: Removed Seat Position: Leg Extension (middle) Accessory Used: Leg Extension

Starting position:

• Sit on the seat facing away from the Power Rods with your knees over the pivot point and the lower roller pads on the front of your shins/ankle (see picture).

• Position your thighs at hip width pointing your knee caps straight to the front.

• Grasp the sides of the seat.

• Sit up straight with your chest lifted, abs tight and maintain a very slight arch in your lower back.

Motion:

• Tighten your quads and straighten your legs by moving your feet forward and then upward until your legs are completely straight and your kneecaps are pointing up toward the ceiling (not turned outward).

• Then slowly return to the starting position keeping tension in your quads during the entire movement.

Key points:

• Use slow controlled motion. Do not “kick” into extension.

• Do not let your knees rotate outward during the exercise. Keep your kneecaps pointing up and straight forward.

LEG EXTENSION

START

Leg Exercises

Page 42

Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as spot reduction. This exercise will not remove fat from this area, but it will strengthen and build these muscles.

Bench Position: Removed Seat Position: Forward and Locked Accessory Used: Hand Grip

Starting position:

• Remove the bench.

• Facing the Power Rods, stand on the platform to one side of the rail.

• Secure a hand grip around the ankle (or foot) farthest from the rail. Keep this leg bent at approximately 90 degrees.

• You may stand erect or you may bend over 30 - 45 degrees from your hips (not your waist) and very slightly bend the knee of your support leg.

• Keep your spine in good posture, with your chest lifted, abs tight and maintain a very slight arch in your lower back.

Motion:

• Initiate the movement by tightening your glutes. Extend your hip by moving your entire leg backward.

• Slowly move your leg as far as you can, without allowing ANY movement to occur at your waist or your knee.

• Then slowly return to the starting position.

Key points:

• Make sure all of your motion occurs at your hip, NOT your waist or lower back.

• Keep your abs tight throughout the entire exercise.

• Maintain exactly the same bend in the knee of your moving leg throughout the entire exercise.

STANDING HIP EXTENSION — Knee stabilized in flexion

FINISH

START

FINISH

START

Muscles worked: This exercise strengthens and develops the muscles of your buttocks area (gluteus maximus). Remember, there is no such thing as

“

spot reduction.” Do not do this exercise because you believe it will remove fat from this area — do it to strengthen and build these muscles.

Bench Position: Removed Seat Position: Free Sliding Accessory Used: Hand Grip

Starting position:

• Remove the bench and move the seat to a

position where you will not touch it during your exercise.

• Facing the Power Rods, stand on the plat-

form to one side of the rail.

• Secure a hand grip around the foot farthest

from the rail. Bend this leg to approximately 90 degrees.

• Bend over 30-45 degrees from your hips (not

your waist) and very slightly bend the knee of your support leg.

• Keep your spine in good posture, with your

chest lifted, abs tight and maintain a very slight arch in your lower back.

Motion:

• Extend your entire leg backward, straightening the knee.

• Slowly move your leg backward as far as you can, without allowing ANY movement to occur at your waist.

• Then slowly return to the starting position.

Key points:

• Do not allow your waist, lower back or supportive hip to move.

• Keep your abs tight throughout the entire exercise.

STANDING LEG KICKBACK — Hip extension and knee extension

Leg Exercises

Page 43

FINISH

START

Muscles worked: This exercise strengthens and develops the muscles on the outside of your lower legs (peroneals). These muscles are essential for standing balance and lateral agility of the ankle.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench with one side of your body facing toward the Power Rods.

• Attach a hand grip around the ball of the foot farthest from the pulley.

• Straighten the attached leg and sit up straight.

• Allow the foot to rotate inward toward the Power Rods.

Motion:

• Keeping your leg stationary, slowly rotate your foot outward, away from the Power Rods.

• Slowly return to the starting position without relaxing.

Key points:

• The only movement that occurs is at the ankle, keep the rest of your body/leg motionless.

• You should feel tension in the outside of your calf throughout the entire motion.

ANKLE EVERSION

FINISH

START

Muscles worked: This exercise strengthens and develops the muscles on the inside of your lower legs (tibialis anterior and posterior). These muscles are essential for standing balance, support/alignment of the knee, and lateral agility of the ankle.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench with one side of your body facing the Power Rods.

• Attach a hand grip around the ball of the foot closest to the pulley.

• Straighten the leg with the hand grip and sit up straight.

• Allow the foot to rotate toward the Power Rods, keeping tension in the cables.

Motion:

• Keeping your leg stationary, slowly rotate your foot away from the Power Rods.

• Slowly return to the starting position without relaxing.

Key points:

• Movement should occur only at the ankle, keep the rest of your body motionless.

• You should feel tension in the inside of your calf throughout the entire motion.

ANKLE INVERSION

Leg Exercises

Page 44

Muscles worked: This exercise will not burn off fat from your inner thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the insides of your thighs (adductor muscle groups). It also works the muscles on the outside of your hip (gluteus medius) on the side that you are standing on. Use very light resistance and small range of motion on this exercise. Think of this exercise as a tool for challenging your ability to stabilize your hip and stand on one leg.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench facing to one side near the Power Rods, and attach a hand grip just above the calf (below the knee) on the leg nearest the pulley.

• Adjust your position away from the machine so that tension is created.

• Bend the leg farthest from the machine and place the foot flat on the platform. Straighten your exercising leg and hold it just off the ground.

• Sit straight, lift your chest, tighten your abs and maintain a very slight arch in your lower back.

Motion:

• Keeping your hips and spine perfectly still, slowly move your attached leg toward the center/midline, away from the pulley.

• Slowly control the leg back toward the pulley, returning to the starting position.

Key points:

• Do not use this exercise for losing fat from your thighs. It will not make your thighs smaller. Use it to develop hip strength and stability.

• Keep your hips and spine perfectly still.

SEATED HIP ADDUCTION

FINISH

START

FINISH

START

Muscles worked: This exercise will not burn off fat from your outer thighs or make them smaller! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the sides of your hips, which in the seated (hip flexed) position includes the piriformis and gluteus maximus.

Bench Position: Flat Bench Accessory Used: Hand Grips

Starting position:

• Sit on the bench with one side near the Power Rods, and attach a hand grip to the ankle farthest from the machine.

• Adjust your position away from the machine so that tension is created.

• Sit straight, lift your chest, tighten your abs and maintain a very slight arch in your lower back.

Motion:

• Slowly move the attached leg outward away from the pulley, keeping your hips and spine perfectly still.

• Slowly control the leg back toward the pulley, returning to the starting position.

Key points:

• Do not use this exercise for losing fat from your thighs. It will not make your thighs smaller. Use it to develop hip strength and stability.

• Keep your spine straight and your hips level.

SEATED HIP ABDUCTION

Leg Exercises

Page 45

FINISH

START

Muscles worked: This exercise will not burn off fat from your hips or outer thigh! There is no exercise that will burn fat from a specific area. This exercise will, however, strengthen the muscles on the sides of your hips (gluteus medius), especially on the standing/support side. Use light resistance and controlled range of motion on this exercise. You may also think of this exercise as a tool for challenging your ability to stabilize your hip on the supportive leg.

Bench Position: Removed Seat Position: Back and Unlocked Accessory Used: Hand Grips

Starting position:

• Remove the bench, stand with one side near the Power Rods, and attach a hand grip to the ankle farthest from the machine (outside leg).

• Stand up straight, lift your chest, tighten your abs and maintain a very slight arch in your lower back.

• Adjust your position so that there is some resistance in the cables.

• In the beginning, you may hold on to the Power Rods for added stability.

Motion:

• Slowly move the attached leg outward to the side away from the pulley (30-45 degrees), keeping your hips and spine perfectly still.

• Slowly return to the starting position without relaxing.

Key points:

• Do not use this exercise for losing fat from your hips. It will not make your hips smaller. Use it to develop hip strength and stability.

• Use a very small range of motion. More is not better.

• Keep your spine straight and your hips level. Try not to raise your hips when raising your leg to the side.

STANDING HIP ABDUCTION

Leg Exercises

Page 46

Exercise Log

EXERCISE DATE DATE DATE DATE DATE DATE

Please feel free to make copies of this chart to continue your exercise log.

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Bench Press

10, 9

120, 130

3/16

Page 47

Muscle Chart

Sternocleidomastoid

Pectoralis Major

Anterior Deltoid

Medial Deltoid

Biceps

Brachialis

External Obliques

Brachioradialis

Pronator Teres

Flexor Carpi Radialis

Tensor Fasciae Latae

Iliopsoas

Pectineus

Rectus Femoris

Vastus Lateralis

Vastus Medialis

Peroneus Longus

Extensor Digitorum Longus

Tibialis Anterior

Posterior Deltoid

Infraspinatus

Teres Major

Triceps

Latissimus

Dorsi

Gluteus

Medius

Gluteus

Maximus

Adductor

Magnus

Biceps

Femoris

Semitendinosus

Semimembranosus

Trapezius

Serratus Anterior

Rectus Abdominus

Flexor Digitorum

Superficials

Adductor Longus

Iliotibial Tract

Gracilis

Sartorius

Gastrocnemius

Soleus

Page 48

This manual is written and designed by industry professionals.

If you have any questions regarding

your Schwinn Comp

or any instructions found in this manual

please call 1-800-864-1270 for assistance.

©2003 The Nautilus Group, Inc., 1400 NE 136th Ave. Vancouver, WA, 98684. U.S. Patent numbers 4620704, 4725057, and 4756527. Other foreign and domestic patents pending. Schwinn, Bowflex and the Bowflex logo are registered trademarks of Nautilus, Inc.

PN10026 (03/03)

Schwinn Comp User Manual

Specifications and Main Features

Frequently Asked Questions

User Manual