STRETCHER |
SIDE PULL |
CROSSOVER PULL |
CROSSOVER PULL |
TOE RAISE |
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FEET DOWN |
FEET UP |
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ARM PULLOVER |
BUTTERFLY |
Begin |
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Begin |
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End |
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End |
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MUSCLES WORKED: |
MUSCLES WORKED: |
UPPER ABDOMINALS, TRICEPS, |
FRONT SHOULDERS, |
UPPER BACK, AND SHOULDERS |
CHEST, AND BICEPS |
HURDLE STRETCH |
KNEELING KICKBACK |
Begin |
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Begin |
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End |
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End |
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MUSCLES STRETCHED: |
MUSCLES WORKED: |
HAMSTRINGS AND |
TRICEPS AND |
LOWER BACK |
REAR DELTOIDS |
REAR DELTOID RAISE |
ROWING |
Begin |
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Begin |
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End |
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End |
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MUSCLES WORKED: |
MUSCLES WORKED: |
REAR SHOULDERS |
HAMSTRINGS, HIP FLEXORS, |
AND UPPER BACK |
ABDOMINALS, UPPER BACK, |
|
CALVES, AND REAR SHOULDERS |
CARDIO PULL
Begin
End
MUSCLES WORKED:
QUADRICEPS, CALVES, SHOUL- DERS, UPPER BACK, AND TRICEPS
OBLIQUE TWIST
Begin
End
MUSCLES WORKED: OBLIQUE ABDOMINALS, UPPER AND LOWER BACK
SEATED BENCH
PRESS
Begin
End
Begin |
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Begin |
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Begin |
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Begin |
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Begin |
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End |
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End |
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End |
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End |
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End |
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MUSCLES WORKED: |
MUSCLES WORKED: |
MUSCLES WORKED: |
MUSCLES WORKED: |
MUSCLES WORKED: |
|
HAMSTRINGS AND |
REAR SHOULDERS, |
REAR SHOULDER, |
REAR SHOULDER, |
CALVES |
|
LOWER BACK |
LOWER AND UPPER BACK |
FOREARM, AND BICEPS |
FOREARM, AND BICEPS |
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ABDOMINAL |
FRONT DELTOID RAISE |
GROIN STRETCH |
HIP ABDUCTION |
SQUAT |
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CRUNCH |
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Begin |
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Begin |
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Begin |
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Begin |
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Begin |
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End |
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End |
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End |
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End |
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End |
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MUSCLES WORKED: |
MUSCLES WORKED: |
MUSCLES STRETCHED: |
MUSCLES WORKED: |
MUSCLES WORKED: |
UPPER AND LOWER |
FRONT SHOULDERS, |
GROIN, HIPS, |
OUTER THIGHS, HIPS, |
QUADRICEPS, BUTTOCKS, |
ABDOMINALS |
CHEST, AND FOREARMS |
AND LOWER BACK |
AND BUTTOCKS |
AND CALVES |
TRICEPS EXTENSION |
LUNGE |
ONE LEG SQUAT |
PULL-UP |
PULLEY AB CRUNCH |
Begin |
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Begin |
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Begin |
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Begin |
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Begin |
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End |
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End |
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End |
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End |
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End |
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MUSCLES WORKED: |
MUSCLES WORKED: |
MUSCLES WORKED: |
MUSCLES WORKED: |
MUSCLES WORKED: |
TRICEPS AND FOREARMS |
BUTTOCKS, QUADRICEPS, |
QUADRICEPS, BUTTOCKS, |
UPPER BACK, BICEPS, |
UPPER AND LOWER |
|
AND HAMSTRINGS |
AND CALVES |
AND SHOULDERS |
ABDOMINALS |
SEATED CURL |
SEATED HIGH PULL |
SEATED ROW |
SIDE BEND |
TWISTING SQUAT |
Begin |
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Begin |
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Begin |
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Begin |
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Begin |
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End |
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End |
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End |
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End |
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End |
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MUSCLES WORKED: |
MUSCLES WORKED: |
MUSCLES WORKED: |
MUSCLES WORKED: |
MUSCLES WORKED: |
MUSCLES WORKED: |
CHEST, SHOULDERS, |
BICEPS AND FOREARMS |
REAR SHOULDERS, |
UPPER BACK, TRAPEZIUS, |
OBLIQUES AND |
QUADRICEPS, HIP FLEXORS, |
TRICEPS, AND ABDOMINAL |
|
TRAPEZIUS, AND BICEPS |
AND BICEPS |
LOWER BACK |
AND BUTTOCKS |
ADDITIONAL EXERCISES
• CLOSE GRIP CHEST PRESS |
• HIGH CROSSOVER LAT ROW |
• KNEELING REVERSE GRIP LAT |
• LATERAL TRICEPS EXTENSION |
• PRONE BICEPS CURL |
• REVERSE GRIP OVERHEAD |
• SINGLE LEG CALF RAISE |
• SURFER LAT PULL |
• CROSS CABLE REVERSE FLY |
• INCLINE BENCH PRESS |
ROW |
• LOW BACK EXTENSION |
• PRONE JACK KNIFE |
TRICEPS PRESS |
• SINGLE LEG LYING LEG LIFT |
• SWIMMER |
• CROSS PULLOVER CRUNCH |
• INCLINE BICEPS CURL |
• KNEELING REVERSE TRICEPS |
• LOW CROSSOVER LAT ROW |
• PRONE REVERSE FLY |
• REVERSE GRIP PULL-UP |
• SINGLE LEG SIDE SQUAT |
• TOES IN SQUAT |
• CROSSOVER BUTTERFLY |
• INCLINE BUTTERFLY |
KICKBACK |
• LYING KNEE RAISE |
• PULLOVER CRUNCH |
• REVERSE GRIP TRICEPS |
• SIT-UP |
• TOES OUT SQUAT |
• CROSSOVER SHOULDER RAISE |
• INCLINE LUNGE |
• KNEELING SINGLE ARM |
• LYING LEG LIFT |
• RAISED HIP LEG PRESS |
PRESSDOWN |
• SKIING |
• TRICEPS DIP |
• DECLINE BUTTERFLY |
• INCLINE REVERSE GRIP CHEST |
BUTTERFLY |
• OUTWARD SHOULDER |
• REAR DELTOID PULL |
• SEATED CONCENTRATION CURL |
• SPRINT SQUAT |
• TRICEPS PRESSDOWN |
• DECLINE CHEST PRESS |
PRESS |
• KNEELING TORSO TWIST |
ROTATION |
• REAR DELTOID RAISE |
• SEATED REVERSE BICEPS CURL |
• STANDING SPLIT SQUAT |
• UPRIGHT ROW |
• DECLINE LUNGE |
• INWARD SHOULDER ROTATION |
• LAT FLY |
• OVERHEAD TRICEPS PRESS |
• REVERSE CRUNCH |
• SHOULDER ABDUCTION |
• SUPINE BICEPS CURL |
• WIDE CHEST PRESS |
• DECLINE PUSH-UP |
• KNEELING LATERAL BICEPS |
• LAT PULL-DOWN |
• PARALLEL GRIP CHEST PRESS |
• REVERSE FLY |
• SHOULDER SHRUG |
• SUPINE CONCENTRATION CURL |
|
• DECLINE REVERSE GRIP CHEST |
CURL |
• LAT ROW |
• PARALLEL GRIP LAT PULL- |
• REVERSE FOREARM CURL |
• SINGLE ARM BUTTERFLY |
• SUPINE CROSSOVER SHOULDER |
|
PRESS |
• KNEELING REVERSE BICEPS |
• LATERAL BICEPS CURL |
DOWN |
• REVERSE GRIP CHEST PRESS |
• SINGLE ARM CHEST PRESS |
RAISE |
|
• FOREARM CURL |
CURL |
• LATERAL LUNGE |
• PLYOMETRIC SPLIT SQUAT |
• REVERSE GRIP LAT PULL-DOWN |
• SINGLE ARM LAT ROW |
• SUPINE REVERSE BICEPS |
|
• HAMSTRING CURL |
• KNEELING REVERSE FLY |
• LATERAL SHOULDER RAISE |
• PLYOMETRIC SQUAT |
• REVERSE GRIP LAT ROW |
• SINGLE ARM PULL-UP |
CURL |
|
T H E T O T A L B O D Y S T R E N G T H T R A I N I N G S Y S T E M
Part No. 177216 R0105A WEBE1441 |
Printed in China @ 2001 ICON IP, Inc. |