Fitness Equipment: Bryan Green Matador Training Zone

Targeted Muscles:

• Gastrocnemius
• Soleus

Recommended Sets and Reps:

• Strength: 1 – 6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Adjust the height of the shoulder pads by pulling the red knob and lowering or raising the shoulder pads to a height that suits you.
• Step 3. Lock the pads in place by pushing the red knob back into place. Make sure to hear it click into position.
• Step 4. Face into the machine (face shoulder pads) and position yourself by placing the balls of your feet securely on the foot platform and your shoulders under the shoulder pads with your head between both.
• Step 5. Grab onto the handles on the sides of the shoulder pads for better support.
• Step 6. To initiate the movement, keep your body in one straight line and lower yourself in a slow controlled manner by lowering your heels to the ground until you feel a stretch in your calves.
• Step 7. Raise your heels and contract your calves until you are on your toes.

Targeted Muscles (Chin Ups):

• Latissimus Dorsi
• Posterior Deltoids
• Biceps

Targeted Muscles (Dips):

• Pectoralis Major
• Triceps
• Anterior Deltoids

Recommended Sets and Reps:

• Strength: 1 – 6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement (Dips):

• Step 1. To select the weight, flick the lever on the weight stack to the green setting.
• Step 2. Place your knees on the pad and place your hands on the side bars.
• Step 3. To initiate the movement, lean your torso slightly forward and lower yourself in a slow controlled manner by bending the elbows.
• Step 4. Lower yourself as much as you can then push down on the side bars to bring yourself back up.

Performance of Movement (Pull Ups):

• Step 1. To select weight, flick the lever on the weight stack to the green setting.
• Step 2. Place your knees on the pad and grab on to the pull up handlebars with the hand placement of your choice (overhand, underhand, or neutral grip).
• Step 3. To initiate the movement, pull yourself up in a slow controlled manner by pulling your elbows down and bring your chin above the pull-up bar handles.
• Step 4. After, lower yourself slowly in a controlled manner.

Targeted Muscles:

• Hamstrings

Recommended sets and reps:

• Strength: 1-6 reps @ >80% 1RM
• Hypertrophy: 8-12 reps @ ~40%-80% 1RM
• Endurance: 15-25 reps @ <40% 1RM

Performance of Movement:

• Step 1. To select the weight, flick the lever on the weight stack to the green setting.
• Step 2. Adjust the knee pad by lifting the red knob up and moving the knee pad to the left if you are working your right leg and vice versa.
• Step 3. Adjust the leg roller by lifting the red handle and moving the roller to the left if you are working your right leg and vice versa.
• Step 4. Place one knee on the knee pad and the other leg behind the leg roller.
• Step 5. Stabilize your torso by placing your elbows on the forearm pads and grip the handles.
• Step 6. To initiate the movement, bring your heel that is behind the leg roller up as high as you can in a slow controlled manner then slowly lower it back down.

Targeted Muscles:

• Hamstrings

Recommended Sets and Reps:

• Strength: 1 – 6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Grasp the red adjustment handle behind the back pad to set the seat and backrest to align your knees with the axis point then release to lock it in place.
• Step 3. Adjust the lower roller pad to a comfortable position above the ankle by pulling on the handle located next to the seat then locking it in place once desired position is reached.
• Step 4. While seated, pull upper support pad down onto the legs by grasping the red knob and locking it in place.
• Step 5. To initiate the movement, bend the knees in a slow controlled manner to bring your heels down then slowly raise them back up to the starting position.

Targeted Muscles:

• Quadriceps

Recommended Sets and Reps:

• Strength: 1 – 6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2.Grasp the red adjustment handle behind back pad and set seat and backrest to align knees with axis point then release to lock it in place.
• Step 3. Adjust the lower roller pad to a comfortable position in front and just above the ankle by pulling the handle located next to the seat then release to lock it in place.
• Step 4. To initiate motion, kick both heels up by extending the knees in a slow controlled manner until knees are locked out then slowly lower heels back down to starting position.

Targeted Muscles:

• Quadriceps
• Gluteus Maximus

Recommended Sets and Reps:

• Strength: 1 – 6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Sitting on the seat sled with your back against the pad, grasp the red seat adjust bar located at the seat base, and position the seat sled to the desired pre-stretch start position.
• Step 3. Position your feet comfortably on the platform at shoulder width apart with your toes pointed slightly out, and grasp the handles at each side of the seat.
• Step 4. To initiate the movement, press your feet into the platform in a slow controlled manner to push yourself up until your legs are almost locked out (keep a slight bend in your knees at the top of the movement at all times) then slowly lower yourself back down.

Targeted Muscles:

• Gluteus Maximus.

Recommended Sets and Reps:

• Strength: 1 – 6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Adjust the base slide rail up or down with the red adjustment knob to the desired starting position.
• Step 3. Stand with one foot on the ground to the right or left side of the base slide rail with your knee slightly bent and the opposite foot placed on the slide rail foot platform.
• Step 4. Grasp the handles at a comfortable height with the elbows bent to maintain stabilization and balance.
• Step 5. To initiate the movement, press your foot backwards into the foot platform in a slow controlled manner by extending the knee then slowly bring the foot back to its starting position.

Targeted Muscles (Abductions):

• Gluteus Medius

Targeted Muscles (Adductions):

• Adductors

Recommended Sets and Reps:

• Strength: 1 – 6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. In the seated position with your back against the pad, choose abduction (opening) or adduction (closing) by selecting which side of the knee the pad is placed. Inside for adduction or outside for abduction.
• Step 3. Select the starting position range of motion by pulling the handle located on the right to set starting pivoting leg position then release it to lock in place.
• Step 4. To initiate the movement, pull the knees together (adduction) or push the knees apart (abduction) in a slow controlled manner then slowly bring the knees back to their starting position.

Targeted Muscles:

• Triceps

Recommended Sets and Reps:

• Strength: 1 – 6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Adjust the seat height position by grasping the red adjustment bar located at the seat base so that the upper arms are placed flat and evenly across the arm pad, and align elbows with the axis of rotation then release to lock in place.
• Step 3. Select a comfortable hand position where the wrists are lined up over the elbows.
• Step 4. To initiate the movement, lower your hands by extending the elbows in a slow controlled manner while the upper arm remains in contact with the arm pad then slowly bring the hands back up to their starting position.

Targeted Muscles:

• Biceps

Recommended Sets and Reps:

• Strength: 1 – 6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Adjust the seat height position by grasping the red adjustment bar located at the seat base so that the upper arms are placed evenly on the arm pads then release to lock in place.
• Step 3. Align the elbows with axis of rotation, and ensure that the desired pre stretch is achieved.
• Step 4. Select a comfortable hand position with the wrist straight.
• Step 5. To initiate the movement, curl upward in a slow controlled motion by bending the elbows while keeping the wrist straight then slowly bring the hands back down to their starting position.

Targeted Muscles:

• Pectoralis Major
• Triceps
• Anterior Deltoids

Recommended Sets and Reps:

• Strength: 1 – 6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Adjust the seat height position by grasping the red adjustment bar located at the seat base to allow the upper arm to be horizontal with the floor and in the correct pressing position when grasping the handles then release to lock in place.
• Step 3. To adjust the starting position, grasp the red knobs located on the right and left movement arms to position both handles in the desired pre-stretch start position.
• Step 4. To initiate the movement, press forward in a slow controlled motion by extending the arms, ensuring to not flare the elbows out then slowly bring the arms back down to their starting position.

Targeted Muscles:

• Pectoralis Major
• Triceps
• Anterior Deltoids

Recommended Sets and Reps:

• Strength: 1 – 6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Grasp the red seat adjust bar located at the seat base to adjust the seat height position to where the handles are at chest level then release to lock in place.
• Step 3. To adjust starting position, grasp the red knob located on the movement arm to the right and push or pull to position both handles in the desired start position.
• Step 4. To initiate the movement, press forward in a slow controlled motion by extending the arms, ensuring to not flare the elbows out then slowly bring the arms back down to their starting position.

Targeted Muscles (Pec Fly):

• Pectoralis Major

Targeted Muscles (Rear Delt):

• Posterior Deltoids

Recommended Sets and Reps:

• Strength: 1 – 6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement (Pec Fly):

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Facing out from the machine with your back against the pad, place the movement arms in the forward position by grasping the red knobs above and positioning the arms to the desired pre-stretch position then release to lock in place.
• Step 3. Grasp the red seat adjust bar located at the seat base to adjust the seat height position to where your arms are parallel with the floor while grasping the handles on the right and left sides.
• Step 4. With elbows slightly bent, maintain arm position and pull the handles forward and together in a hugging motion then bring the arms back down to their starting position.

Performance of Movement (Rear Delt):

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Facing the machine with your chest against the pad, place the movement arms in the rear delt position by grasping the red knobs above and positioning arms towards the weight stack then release to lock in place.
• Step 3. Grasp the red seat adjust bar located at the seat base to adjust seat height position to where your arms are parallel with the floor while grasping the handles directly in front of your chest with your elbows slightly bent.
• Step 4.To initiate the movement, maintain arm position with your elbows slightly bent and pull the handles out and back in a slow controlled manner then slowly bring the arms back down to their starting position.

Targeted Muscles:

• Latissimus Dorsi
• Posterior Deltoids
• Biceps

Recommended Sets and Reps:

• Strength: 1 – 6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Adjust the seat height to where the forward pad is at mid chest level by grasping the red adjustment bar located at the seat base then release to lock in place.
• Step 3. To adjust the starting position, grasp the red knob behind the chest pad to push or pull the pad in the desired arm pre-stretch position.
• Step 4. To initiate the motion, pull the handles straight back in a slow controlled motion bringing the grips even with the torso then slowly extend the arms back out to their starting position.

Targeted Muscles:

• Latissimus Dorsi
• Posterior Deltoids
• Biceps

Recommended Sets and Reps:

• Strength: 1 – 6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Adjust the seat height to the desired pre stretch height in the seated position by grasping the red adjustment bar located at the seat base then release to lock in place.
• Step 3. Adjust the thigh pad up or down by pulling the red adjustment knob and setting the pad above the knees and thighs then release to lock in place.
• Step 4. After setting the pad height, stand up, grasp the handles, and descend slowly until the upper thighs are secured under the thigh pad.
• Step 5. To initiate the movement, pull the handles down in a slow controlled motion towards shoulder level then slowly extend the arms back up to their starting position.

Targeted Muscles:

• Anterior Deltoids
• Triceps

Recommended Sets and Reps:

• Strength: 1-6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Adjust the seat height to where the handle bars are located just above shoulder level by grasping the red adjustment bar located at the seat base then release to lock in place.
• Step 3. To initiate the movement, press upward in a slow controlled motion by extending the arms until the elbows are locked out then slowly bring the arms back down to their starting position.

Targeted Muscles:

• Lateral Deltoids

Recommended Sets and Reps:

• Strength: 1-6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Adjust the seat height position to where the shoulders are aligned with the axis of rotation of the movement arms by grasping the red adjustment bar located at the seat base then release to lock in place.
• Step 3. Position your upper arms under the roller pads and ensure the pads are slightly above the elbows while your hands are grasping the handles.
• Step 4. To initiate the movement, lift both roller pads by pushing your elbows away from the body in a slow controlled motion then slowly lower the elbows back down to their starting position.

Targeted Muscles:

• Triceps

Recommended Sets and Reps:

• Strength: 1-6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Adjust the seat height to the starting pre-stretch range of motion by grasping the red adjustment bar located at the seat base and raising or lowering the seat position then release to lock in place.
• Step 3. In the seated position, adjust the knee pad down to the upper thigh by grasping the red knob then release to lock in place.
• Step 4. Position your hands in the desired location for pressing downward.
• Step 5. To initiate movement, push the handles down by extending the elbows in a slow controlled motion then slowly raise the elbows back up to their starting position.

Targeted Muscles:

• Rectus Abdominis

Recommended Sets and Reps:

• Strength: 1-6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Adjust the seat height position to align the movement axis with your mid torso by grasping the red adjustment bar located at the seat base then release to lock in place.
• Step 3. Sit on the seat and position your shins behind the lower roller pads.
• Step 4. Grasp the handles and place your upper arms on the elbow pads to extend backwards creating pre stretch in the abdominals.
• Step 5. To initiate movement, simultaneously bring your knees up and pull your elbows down in a slow controlled motion creating a crunching motion.

Targeted Muscles:

• Latissimus Dorsi
• Posterior Deltoids
• Biceps

Recommended Sets and Reps:

• Strength: 1-6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement:

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Adjust the seat height to the desired pre stretch height in the seated position by grasping the red adjustment bar located at the seat base then release to lock in place.
• Step 3. Adjust the thigh pad up or down by pulling the red adjustment knob and setting the pad above the knees and thighs then release to lock in place.
• Step 4. After setting the pad height, stand up, grasp the handles, and descend slowly until the upper thighs are secured under the thigh pad.
• Step 5. To initiate the movement, pull the handles down in a slow controlled motion towards shoulder level then slowly extend the arms back up to their starting position.

Targeted Muscles (Squats):

• Quadriceps
• Gluteus Maximus

Targeted Muscles (Shoulder Press):

• Anterior Deltoids
• Triceps

Recommended Sets and Reps:

• Strength: 1-6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement (Squats):

• Step 1. Place the barbell in the rack at about shoulder level height.
• Step 2. Adjust the safety pins at each side of the rack to just below barbell height when you are in the bottom position of a barbell back squat.
• Step 3. Grab onto the barbell with a slightly wider than shoulder width grip and position yourself under the bar with it resting comfortably on your upper trapezius.
• Step 4. Unrack the bar by squatting the bar up and taking 3 steps back.
• Step 5. Position your feet with a shoulder width stance.
• Step 6. Initiate the movement by pushing your hips back and down to mimic a sitting motion.
• Step 7. As you go down, be sure to push your knees outwards and to keep an upright torso.
• Step 8. After desired depth has been reached, push off the ground to extend the knees and hips to come back to the starting position.
• Step 9. After the desired number of repetitions have been reached, stand back up and walk forward to re-rack the bar.

Performance of Movement (Shoulder Press):

• Step 1. Place the barbell in the rack at about shoulder level height.
• Step 2. Adjust safety pins at each side of the rack to just below barbell height when you are in the bottom position of a barbell shoulder press.
• Step 3. Grab onto the barbell with a slightly wider than shoulder width grip and position yourself up against the bar while it makes contact with your chest.
• Step 4. Unrack the bar by squatting the bar up and taking three steps back.
• Step 5. Position your feet with a shoulder width stance.
• Step 6. Press the bar up by extending your arms over your head in a slow controlled manner then slowly lowering it back to the starting position.
• Step 7. Be sure to move your head out of the way as the bar is coming up to avoid your chin making contact with the bar.
• Step 8. After the desired number of repetitions have been reached, lower the bar back down to your chest and walk forward to re-rack the bar.

Targeted Muscles:

• Gluteus Maximus

Recommended Sets and Reps:

• Strength: 1-6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement

• Step 1. Adjust the angle of the thigh pad by lifting the red handle of the support arm found underneath the thigh pad and moving it into the desired position. Ensure that this support arm is locked into any of the notches prior to mounting onto the machine.
• Step 2. Adjust the height of the thigh pad by pulling on the red knob found underneath the pad and sliding the pad either up or down until desired height is reached. Release the red knob to lock it in place.
• Step 3. Position yourself onto the machine to where your feet are flat on the foot platform with your toes facing the ground and to where the back of your calves are up against the leg pads.
• Step 4. Place the front of your thighs against the thigh pads with your hip crease along the top edge of the pad. You can hold onto the two handle bars found on each side of the pad as you adjust yourself into the machine.
• Step 5. To initiate the movement, drop your torso down in a slow controlled manner by bending at your hip while ensuring that your back stays straight as you go down then slowly come back up. Your arms can either be crossed in front of your torso or behind your head with your fingers interlocked.

Benefits:

• Cardiovascular Endurance

Recommended Intensity Levels:

• Very Light: RPE <9
• Light: RPE 9 – 11
• Moderate: RPE 12 – 13
• Vigorous: RPE 14 – 17
• Near-Maximal: RPE ≥18

Performance of Movement:

• Step 1. Be sure that the treadmill is off prior to stepping onto it.
• Step 2. Once on it, press the green "ON" button to begin moving.
• Step 3. Once you begin to move, you can adjust the incline by either pressing the higher or lower arrow buttons on the left side of the monitor or any one of the "INSTANT INCLINE" numbers. You can adjust the speed by either pressing the higher or lower arrow buttons on the right side of the monitor or any one of the "INSTANT SPEED" numbers.
• Step 4. To conclude or pause the workout, click either the white "PAUSE" or red "OFF" button.

Benefits:

• Cardiovascular Endurance

Recommended Intensity Levels:

• Very Light: RPE <9
• Light: RPE 9 – 11
• Moderate: RPE 12 – 13
• Vigorous: RPE 14 – 17
• Near-Maximal: RPE ≥18

Performance of Movement:

• Step 1. Step onto the machine with one foot on each of the foot platforms and grab onto either the fixed handles under the screen monitor or the moving handles on each side of the monitor.
• Step 2. To initiate the movement, begin pedaling with your feet while simultaneously pushing and pulling with your arms (if using the moving handles).
• Step 3. Adjust difficulty level by pressing the higher or lower arrow keys on the bottom right hand corner of the screen.

Benefits:

• Cardiovascular Endurance

Recommended Intensity Levels:

• Very Light: RPE <9
• Light: RPE 9 – 11
• Moderate: RPE 12 – 13
• Vigorous: RPE 14 – 17
• Near-Maximal: RPE ≥18

Performance of Movement:

• Step 1. Step onto the machine with one foot on each of the foot platforms and grab onto either the fixed handles under the screen monitor or the moving handles on each side of the monitor.
• Step 2. Press the workout button on the screen and choose your desired work out setting. Follow the prompts on the screen then press “GO”.
• Step 3. To initiate movement, begin pedaling while simultaneously pushing and pulling with your arms (if using the moving handles).
• Step 4. Additional difficulty can be adjusted by flicking the dials found under the handlebars. The left dial adjusts step height and the right dial adjusts resistance level.

Benefits:

• Cardiovascular Endurance

Recommended Intensity Levels:

• Very Light: RPE <9
• Light: RPE 9 – 11
• Moderate: RPE 12 – 13
• Vigorous: RPE 14 – 17
• Near-Maximal: RPE ≥18

Performance of Movement:

• Step 1. Adjust the height of the seat by pulling on the black “T” shaped knob found on the vertical upright under the seat and slide the seat either up or down to desired height. Release the knob to lock it in place.
• Step 2. Adjust the seat either closer or further from the handlebars by pulling on the black knob found on the horizontal post directly underneath the seat and slide it into the desired position. Release the knob to lock it in place.
• Step 3. Adjust the height of the handlebars by pulling on the black “T” shaped knob found underneath the handles and slide them up or down to the desired height. Release the knob to lock in place.
• Step 4. Mount the bike and strap your feet securely into the pedals by pulling on the ends of the foot straps.
• Step 5. Press the start button on the screen and choose your desired work out setting. Follow the prompts on the screen then press start.
• Step 6. To initiate movement, begin pedaling while holding onto the handlebars with your hands. Additional resistance can be adjusted by turning the red knob found under the handlebars. Turn to the right for more resistance and turn to the left for less resistance.

Benefits:

• Cardiovascular Endurance

Recommended Intensity Levels:

• Very Light: RPE <9
• Light: RPE 9 – 11
• Moderate: RPE 12 – 13
• Vigorous: RPE 14 – 17
• Near-Maximal: RPE ≥18

Performance of Movement:

• Step 1. Adjust the position of the seat by pulling up on the red lever found underneath the seat and sliding the seat either further or closer to the pedals. Release the lever to lock in place.
• Step 2. Adjust the position of the handlebars by pressing on the red button found right below them and pulling them closer or further away from you. Release the red button to lock them in place.
• Step 3. Adjust your feet on the pedals and tighten the foot straps to ensure your feet are secure.
• Step 4. To initiate the movement, begin pedaling while holding on to the handle bars. You can adjust the difficulty level by pressing on the higher or lower arrows found on the left side of the monitor or typing in the difficulty level on the keypad.

Targeted Muscles (Lunge):

• Quadriceps
• Gluteus Maximus

Targeted Muscles (Pulldown):

• Latissimus Dorsi
• Posterior Deltoids
• Biceps

Targeted Muscles (Shoulder Press):

• Anterior Deltoids
• Triceps

Targeted Muscles (Biceps Curl):

• Biceps

Targeted Muscles (Torso Twists):

• Obliques
• Rectus Abdominis

Targeted Muscles (Ab Crunch):

• Rectus Abdominis

Targeted Muscles (Squat):

• Quadriceps
• Gluteus Maximus

Targeted Muscles (Chest Press):

• Pectoralis Major
• Anterior Deltoids
• Triceps

Targeted Muscles (Push Press):

• Anterior Deltoids
• Triceps
• Quadriceps
• Gluteus Maximus

Targeted Muscles (High row):

• Latissimus Dorsi
• Posterior Deltoids
• Biceps

Targeted Muscles (Push Down):

• Triceps

Targeted Muscles (Hip Glute Press):

• Gluteus Maximus

Recommended Sets and Reps:

• Strength: 1-6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement (Lunge):

• Step 1. Adjust the height of each trolley by first pressing the lock button and simultaneously grasping the handle while pulling the T-trigger towards the grip.
• Step 2. Release the lock button and adjust the trolley up or down to the desired workout position allowing the T-trigger to find the hole in the post corresponding to the desired position.
• Step 3. Adjust the trolley until the window is fully green. If unable to adjust until green, do not use and call for service.
• Step 4. Secure the safety in place by finding the next hole just under the trolley, and rotate so that the pin on the safety goes into that hole.
• Step 5. Attach one end of the straight bar attachment to each one of the cables on the trolleys.
• Step 6. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 7. While facing away from the machine, stand in the middle of the machine with one foot out in front of the other in a lunge position.
• Step 8. In this stance, grab onto the straight bar attachment and place it behind your neck so that it rests comfortably on your upper trapezius.
• Step 9. To initiate the movement, lower yourself into a lunge position by bending both knees. Ensure that the knee of the back leg does not make contact with the ground.
• Step 10. Once the desired depth of the lunge has been reached, slowly raise yourself back up.
• Step 11. Once the desired number of repetitions have been reached, repeat the process for the opposite side.

Performance of Movement (Pulldown):

• Step 1. Adjust the height of each trolley by first pressing the lock button and simultaneously grasping the handle while pulling the T-trigger towards the grip.
• Step 2. Release the lock button and adjust the trolley up or down to the desired workout position allowing the T-trigger to find the hole in the post corresponding to the desired position.
• Step 3. Adjust the trolley until the window is fully green. If unable to adjust until green, do not use and call for service.
• Step 4. Secure the safety in place by finding the next hole just under the trolley, and rotate so that the pin on the safety goes into that hole.
• Step 5. Attach one individual handle onto each one of the cables on the trolleys.
• Step 6. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 7. While standing in a quarter squat position, face the machine and grab onto the two center handles ensuring that your arms are fully extended out.
• Step 8. To initiate the movement, pull the handles back in a slow controlled manner by bringing your elbows back and keeping them tucked close to your torso then slowly extend your arms back out.

Performance of Movement (Shoulder Press):

• Step 1. Adjust the height of each trolley by first pressing the lock button and simultaneously grasping the handle while pulling the T-trigger towards the grip.
• Step 2. Release the lock button and adjust the trolley up or down to the desired workout position allowing the T-trigger to find the hole in the post corresponding to the desired position.
• Step 3. Adjust the trolley until the window is fully green. If unable to adjust until green, do not use and call for service.
• Step 4. Secure the safety in place by finding the next hole just under the trolley, and rotate so that the pin on the safety goes into that hole.
• Step 5. Attach one individual handle onto each one of the cables on the trolleys and place a bench in front of the machine to use as a seat.
• Step 6. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 7. Sit on the seat, grab onto the handles, and bring them up to neck level ensuring that your palms are facing outwards in this position.
• Step 8. To initiate the movement, push the handles up by extending your arms over your head in a slow controlled manner until your elbows are locked out then slowly lower them back down.

Performance of Movement (Biceps curl):

• Step 1. Adjust the height of each trolley by first pressing the lock button and simultaneously grasping the handle while pulling the T-trigger towards the grip.
• Step 2. Release the lock button and adjust the trolley up or down to the desired workout position allowing the T-trigger to find the hole in the post corresponding to the desired position.
• Step 3. Adjust the trolley until the window is fully green. If unable to adjust until green, do not use and call for service.
• Step 4. Secure the safety in place by finding the next hole just under the trolley, and rotate so that the pin on the safety goes into that hole.
• Step 5. Attach one individual handle onto each one of the cables on the trolleys.
• Step 6. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 7. Facing away from the machine, grab onto each handle and stand up straight.
• Step 8. While your arms are hanging at the sides ensure that your palms are facing out.
• Step 9.To initiate the movement, curl upward in a slow controlled motion by bending your elbows while keeping your wrist straight then slowly bring your hands back down.

Performance of Movement (Torso Twists):

• Step 1. Adjust the height of each trolley by first pressing the lock button and simultaneously grasping the handle while pulling the T-trigger towards the grip.
• Step 2. Release the lock button and adjust the trolley up or down to the desired workout position allowing the T-trigger to find the hole in the post corresponding to the desired position.
• Step 3. Adjust the trolley until the window is fully green. If unable to adjust until green, do not use and call for service.
• Step 4. Secure the safety in place by finding the next hole just under the trolley, and rotate so that the pin on the safety goes into that hole.
• Step 5. Attach one individual handle onto one of the cables on the trolley.
• Step 6. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 7. While standing sideways with a shoulder width stance, face the side of the machine of the trolley you are using and grab onto the handle ensuring that your arms are fully extended out.
• Step 8. To initiate the movement, pull the handle down and to one side in a slow controlled manner by rotating your torso to the side and slightly crunching down all while keeping your arms as straight as possible then slowly rotate and extend back to where you started.
• Step 9. Repeat this process for the other side.

Performance of Movement (Ab Crunch):

• Step 1. Adjust the height of each trolley by first pressing the lock button and simultaneously grasping the handle while pulling the T-trigger towards the grip.
• Step 2. Release the lock button and adjust the trolley up or down to the desired workout position allowing the T-trigger to find the hole in the post corresponding to the desired position.
• Step 3. Adjust the trolley until the window is fully green. If unable to adjust until green, do not use and call for service.
• Step 4. Secure the safety in place by finding the next hole just under the trolley, and rotate so that the pin on the safety goes into that hole.
• Step 5. Attach the rope attachment to one of the cables on the trolleys and place a bosu ball in front of the machine to use as a backrest.
• Step 6. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 7. Position your feet on the floor and your middle back on the bosu ball.
• Step 8. Grasping the handles, bring them close to you to the point where your hands are near the sides of your head.
• Step 9. To initiate the movement, pull your elbows down in a slow controlled motion creating a crunching motion then slowly bring your torso back down.

Performance of Movement (Squats):

• Step 1. Adjust the height of each trolley by first pressing the lock button and simultaneously grasping the handle while pulling the T-trigger towards the grip.
• Step 2. Release the lock button and adjust the trolley up or down to the desired workout position allowing the T-trigger to find the hole in the post corresponding to the desired position.
• Step 3. Adjust the trolley until the window is fully green. If unable to adjust until green, do not use and call for service.
• Step 4. Secure the safety in place by finding the next hole just under the trolley, and rotate so that the pin on the safety goes into that hole.
• Step 5. Attach one end of the straight bar attachment to each one of the cables on the trolleys.
• Step 6. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 7. While facing away from the machine, stand in the middle of the machine with one foot out in front of the other in a lunge position.
• Step 8. In this stance, grab onto the straight bar attachment and place it behind your neck so that it rests comfortably on your upper trapezius.
• Step 9. Position your feet with a shoulder width stance.
• Step 10. To initiate the movement, push your hips back and down to mimic a sitting motion.
• Step 11. As you go down, be sure to push your knees outwards and to keep an upright torso.
• Step 12. After desired depth has been reached, push off the ground to extend the knees and hips to come back to the starting position.

Performance of Movement (Chest Press):

• Step 1. Adjust the height of each trolley by first pressing the lock button and simultaneously grasping the handle while pulling the T-trigger towards the grip.
• Step 2. Release the lock button and adjust the trolley up or down to the desired workout position allowing the T-trigger to find the hole in the post corresponding to the desired position.
• Step 3. Adjust the trolley until the window is fully green. If unable to adjust until green, do not use and call for service.
• Step 4. Secure the safety in place by finding the next hole just under the trolley, and rotate so that the pin on the safety goes into that hole.
• Step 5. Attach one individual handle onto each one of the cables on the trolleys.
• Step 6. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 7. Facing away from the machine, stand in front of the machine with a staggered stance and grab onto the handles.
• Step 8. Pull the handles in so that your hands and elbows are tucked close to the sides of your torso.
• Step 9. To initiate the movement, push the handles away from you by extending your arms out in front of you in a slow controlled manner until your elbows are locked out then slowly bring them back close to you.

Performance of Movement (Push Press):

• Step 1. Adjust the height of each trolley by first pressing the lock button and simultaneously grasping the handle while pulling the T-trigger towards the grip.
• Step 2. Release the lock button and adjust the trolley up or down to the desired workout position allowing the T-trigger to find the hole in the post corresponding to the desired position.
• Step 3. Adjust the trolley until the window is fully green. If unable to adjust until green, do not use and call for service.
• Step 4. Secure the safety in place by finding the next hole just under the trolley, and rotate so that the pin on the safety goes into that hole.
• Step 5. Attach one individual handle onto each one of the cables on the trolleys
• Step 6. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 7. Facing away from the machine, stand in front of the machine with a shoulder width stance and grab onto the handles.
• Step 8. Bring the handles up to neck level ensuring that your palms are facing outwards in this position.
• Step 9. To initiate the movement, bend at your hips and knees to descend into a slight squat and as you come back up, push the handles up by extending your arms over your head until elbows are locked out then slowly lower them back down.

Performance of Movement (High Row):

• Step 1. Adjust the height of each trolley by first pressing the lock button and simultaneously grasping the handle while pulling the T-trigger towards the grip.
• Step 2. Release the lock button and adjust the trolley up or down to the desired workout position allowing the T-trigger to find the hole in the post corresponding to the desired position.
• Step 3. Adjust the trolley until the window is fully green. If unable to adjust until green, do not use and call for service.
• Step 4. Secure the safety in place by finding the next hole just under the trolley, and rotate so that the pin on the safety goes into that hole.
• Step 5. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 6. While standing with a staggered stance, face the machine and grab onto the handle attachment ensuring that your arm is fully extended out.
• Step 7. To initiate the movement, pull the handle back in a slow controlled manner by bringing your elbow back and keeping it tucked close to your torso then slowly extend your arm back out.
• Step 8. Repeat this process for the other arm.

Performance of Movement (Push Down):

• Step 1. Adjust the height of each trolley by first pressing the lock button and simultaneously grasping the handle while pulling the T-trigger towards the grip.
• Step 2. Release the lock button and adjust the trolley up or down to the desired workout position allowing the T-trigger to find the hole in the post corresponding to the desired position.
• Step 3. Adjust the trolley until the window is fully green. If unable to adjust until green, do not use and call for service.
• Step 4. Secure the safety in place by finding the next hole just under the trolley, and rotate so that the pin on the safety goes into that hole.
• Step 5. Attach the rope attachment to one of the cables on the trolley.
• Step 6. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 7. While facing the trolley, grab onto the rope attachment.
• Step 8. Bring your elbows down so they are tucked firmly at your sides.
• Step 9. To initiate the movement, bring the ends of the rope down in a slow controlled manner by locking out your arm while keeping your elbows tucked at your sides then slowly raise your hands back up.

Performance of Movement (Gluteus Extension):

• Step 1. Adjust the height of each trolley by first pressing the lock button and simultaneously grasping the handle while pulling the T-trigger towards the grip.
• Step 2. Release the lock button and adjust the trolley up or down to the desired workout position allowing the T-trigger to find the hole in the post corresponding to the desired position.
• Step 3. Adjust the trolley until the window is fully green. If unable to adjust until green, do not use and call for service.
• Step 4. Secure the safety in place by finding the next hole just under the trolley, and rotate so that the pin on the safety goes into that hole.
• Step 5. Attach the ankle strap attachment to one of the cables on the trolley.
• Step 6. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 7. Wrap the ankle strap around the ankle of the working leg.
• Step 8. While facing the machine, plant the non working leg firmly on the ground and grab onto the machine for better support.
• Step 9. To initiate the movement, kick your working leg back by extending at the hip and pulling the foot that is strapped to the cable behind you in a slow controlled manner then slowly lower it back down.
• Step 10. Once the desired number of repetitions have been reached, unstrap your foot from the cable and repeat the process for the opposite side.

Targeted Muscles (Low Row):

• Latissimus Dorsi
• Posterior Deltoids
• Biceps

Targeted Muscles (Triceps Press):

• Triceps

Targeted Muscles (Lat Pulldown):

• Latissimus Dorsi
• Posterior Deltoids
• Biceps

Targeted Muscles (Chest Press):

• Pectoralis Major
• Anterior Deltoids
• Triceps

Targeted Muscles (Biceps Curl):

• Biceps

Targeted Muscles (Abduction):

• Gluteus Medius

Targeted Muscles (Adduction):

• Adductors

Targeted Muscles (Ab Crunch):

• Rectus Abdominis

Recommended Sets and Reps:

• Strength: 1-6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement (Low Row):

• Step 1. Attach the attachment of your choosing to the end of the cable.
• Step 2. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 3. While in the seated position, ensure that your legs are extended out in front of you with a slight knee bend. Feet should be in contact with the foot platform.
• Step 4. Grab onto the attachment that is out in front of you and position yourself with a straight back and arms fully extended in front of you.
• Step 4. To initiate the movement, pull the attachment close to you in a slow controlled motion by bringing your elbows back while keeping them tucked close to your sides then slowly extend your arms back out. Ensure that there is no movement occurring in your torso.

Performance of Movement (Triceps Press):

• Step 1. Attach any straight bar or rope attachment to the end of the cable on the trolley.
• Step 2. Select weight by flicking the lever on the weight stack to the green setting.
• Step 3. While facing away from the machine and with your back against the back pad, grab onto the attachment.
• Step 4. Bring your elbows down so they are tucked firmly at your sides.
• Step 5. To initiate the movement, bring the ends of the rope down in a slow controlled manner by locking out your arms while keeping your elbows tucked at your sides then slowly raise your hands back up.

Performance of Movement (Lat Pulldown):

• Step 1. Attach any lat pulldown attachment to the end of the cable.
• Step 2. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 3. Adjust seat height to the desired pre stretch height in the seated position by grasping the red adjustment bar located at the seat base then release to lock in place.
• Step 4. Adjust the thigh pad up or down by pulling the red adjustment knob and setting the pad above the knees and thighs then release to lock in place.
• Step 5. After setting the pad height, stand up, grasp the lat pulldown attachment and descend slowly until the upper thighs are secured under the thigh pad.
• Step 6. To initiate the movement, pull the attachment down in a slow controlled motion towards shoulder level then extend your arms back up to their starting position.

Performance of Movement (Chest Press):

• Step 1. Adjust the height of each trolley by first pressing the lock button and simultaneously grasping the handle while pulling the T-trigger towards the grip.
• Step 2. Release the lock button and adjust the trolley up or down to the desired workout position allowing the T-trigger to find the hole in the post corresponding to the desired position.
• Step 3. Adjust the trolley until the window is fully green. If unable to adjust until green, do not use and call for service.
• Step 4. Secure the safety in place by finding the next hole just under the trolley, and rotate so that the pin on the safety goes into that hole.
• Step 5. Attach one individual handle onto each one of the cables on the trolleys.
• Step 6. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 7. Stand in between both trolleys with a staggered stance and grab onto the handles.
• Step 8. Pull the handles in so that your hands and elbows are tucked close to the sides of your torso.
• Step 9. To initiate the movement, push the handles away from you by extending your arms out in front of you in a slow controlled manner until your elbows are locked out then slowly bring them back close to you.

Performance of Movement (Biceps Curl):

• Step 1. Adjust the height of each trolley by first pressing the lock button and simultaneously grasping the handle while pulling the T-trigger towards the grip.
• Step 2. Release the lock button and adjust the trolley up or down to the desired workout position allowing the T-trigger to find the hole in the post corresponding to the desired position.
• Step 3. Adjust the trolley until the window is fully green. If unable to adjust until green, do not use and call for service.
• Step 4. Secure the safety in place by finding the next hole just under the trolley, and rotate so that the pin on the safety goes into that hole.
• Step 5. Attach a straight bar attachment onto one of the cables on the trolley.
• Step 6. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 7. Facing the machine, grab onto the straight bar attachment and stand up straight.
• Step 8. While your arms are hanging at your sides ensure that your palms are facing out.
• Step 9.To initiate the movement, curl upward in a slow controlled motion by bending your elbows while keeping your wrist straight then slowly bring the hands back down.

Performance of Movement (Leg Abduction/Adduction):

• Step 1. Adjust the height of each trolley by first pressing the lock button and simultaneously grasping the handle while pulling the T-trigger towards the grip.
• Step 2. Release the lock button and adjust the trolley up or down to the desired workout position allowing the T-trigger to find the hole in the post corresponding to the desired position.
• Step 3. Adjust the trolley until the window is fully green. If unable to adjust until green, do not use and call for service.
• Step 4. Secure the safety in place by finding the next hole just under the trolley, and rotate so that the pin on the safety goes into that hole.
• Step 5. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 6. Wrap the ankle strap around the ankle of the working leg.
• Step 7. While facing perpendicular to the machine, plant the non working leg firmly on the ground and grab onto the machine for better support.
• Step 8. To initiate the movement for abduction, kick your working leg out to the side by pulling the foot that is strapped to the cable away from your body in a slow controlled manner then slowly bring it back.To initiate the movement for adduction, kick your working leg in by pulling the foot that is strapped to the cable towards your body in a slow controlled manner then slowly bring it back out again.
• Step 9. Once the desired number of repetitions have been reached, unstrap your foot from the cable and repeat the process for the opposite side.

Performance of Movement (Ab Crunch):

• Step 1. Adjust the height of each trolley by first pressing the lock button and simultaneously grasping the handle while pulling the T-trigger towards the grip.
• Step 2. Release the lock button and adjust the trolley up or down to the desired workout position allowing the T-trigger to find the hole in the post corresponding to the desired position.
• Step 3. Adjust the trolley until the window is fully green. If unable to adjust until green, do not use and call for service.
• Step 4. Secure the safety in place by finding the next hole just under the trolley, and rotate so that the pin on the safety goes into that hole.
• Step 5. Attach the rope attachment to one of the cables on the trolleys.
• Step 6. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 7. Position yourself on the floor with both knees in contact with the floor.
• Step 8. Grasping the handles, bring them close to you to the point where your hands are near the sides of your head.
• Step 9. To initiate the movement, pull your elbows and shoulders down in a slow controlled motion creating a crunching motion in your torso then slowly bring your torso back up.

Targeted Muscles (Squats):

• Quadriceps
• Gluteus Maximus

Targeted Muscles (Shoulder Press):

• Anterior Deltoids
• Triceps

Targeted Muscles (Bench Press):

• Pectoralis Major
• Anterior Deltoids
• Triceps

Recommended Sets and Reps:

• Strength: 1-6 Reps @ >80% 1RM
• Hypertrophy: 8 – 12 Reps @ ~40%-80% 1RM
• Endurance: 15 – 25 Reps @ <40% 1RM

Performance of Movement (Squats):

• Step 1. Place the barbell in the rack at about shoulder level height.
• Step 2. Adjust the safety pins at each side of the rack to just below barbell height when you are in the bottom position of a barbell back squat.
• Step 3. Grab onto the barbell with a slightly wider than shoulder width grip and position yourself under the bar with it resting comfortably on your upper trapezius.
• Step 4. Unrack the bar by squatting the bar up and taking 3 steps back.
• Step 5. Position your feet with a shoulder width stance.
• Step 6. Initiate the movement by pushing your hips back and down to mimic a sitting motion.
• Step 7. As you go down, be sure to push your knees outwards and to keep an upright torso.
• Step 8. After the desired depth has been reached, push off the ground to extend the knees and hips to come back to the starting position.
• Step 9. After the desired number of repetitions have been reached, stand back up and walk forward to re-rack the bar.

Performance of Movement (Shoulder Press):

• Step 1. Place the barbell in the rack at about shoulder level height.
• Step 2. Adjust the safety pins at each side of the rack to just below barbell height when you are in the bottom position of a barbell shoulder press.
• Step 3. Grab onto the barbell with a slightly wider than shoulder width grip and position yourself up against the bar with it making contact with your chest.
• Step 4. Unrack the bar by squatting the bar up and taking three steps back.
• Step 5. Position your feet in a shoulder width stance.
• Step 6. Press the bar up by extending your arms over your head in a slow controlled manner then slowly lower it back to the starting position.
• Step 7. Be sure to move your head out of the way as the bar is coming up to avoid your chin making contact with the bar.
• Step 8. After the desired number of repetitions have been reached, lower the bar back down to your chest and walk forward to re-rack the bar.