Fitness Equipment: Total Training Zone

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:

• 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:

• 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:

• 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 (Inner):

• Adductors

Targeted Muscles (Outer):

• Gluteus Medius

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:

• 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. 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 3. Grasp the handles at a comfortable height with the elbows bent to maintain stabilization and balance.
• Step 4. 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 (Leg Press):

• Quadriceps
• Gluteus Maximus

Targeted Muscles (Calf Raise):

• Gastrocnemius
• Soleus

Performance of Movement (Leg Press):

• 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.

Performance of Movement (Calf Raise):

• 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 shoulder width apart with the balls of your feet securely on the foot platform and your heels hanging off the indented portion of the platform.
• Step 4. Grab onto the handles on the sides of the seat for better support and push off the platform to straighten legs out just before knees are fully locked out.
• Step 5. To initiate the movement, lower yourself in a slow controlled manner by lowering your heels to the ground until you feel a stretch in your calves.
• Step 6. Raise your heels and contract your calves until you are on your toes.

Recommended Sets and Reps:

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

Targeted Muscles (Abdominal):

• Rectus Abdominis

Targeted Muscles (Lower Back):

• Erector Spinae

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 (Abdominal):

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Pull the red knob out and adjust the roller to the “Abdominal” setting then release the knob to lock into place.
• Step 3. Sit on the seat with your chest against the pad and arms crossed over the roller for better support.
• Step 4. To initiate the movement, crunch forward in a slow controlled manner as far as you can by pushing your torso into the pad then raise yourself back up slowly.

Performance of Movement (Lower Back):

• Step 1. Select the weight by flicking the lever on the weight stack to the green setting.
• Step 2. Pull the red knob out and adjust the roller to the “Lower Back” setting then release the knob to lock into place.
• Step 3. Sit on the seat with your back against the roller.
• Step 4. To initiate the movement, push your torso back in a slow controlled manner as far as you can while still maintaining contact with the seat then lower yourself slowly.

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:

• Obliques

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 torso pad to chest height while kneeling on the knee pad by grasping the red knob then release it to lock into place.
• Step 3. While kneeling on the knee pad, grasp onto the handles with your chest supported on torso pads.
• Step 4. To initiate the movement, rotate the knee pad to one side by twisting the knee pad with your lower body in a slow controlled manner then bring it back to its starting position.
• Step 5. Repeat for the opposite side by exiting the machine and re-enter it through the other side of the knee pad.

Targeted Muscles (Facing Out):

• Pectoralis Major

Targeted Muscles (Facing In):

• 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:

• 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 your upper arms are placed evenly on the arm pad then release to lock in place.
• Step 3. Lay your upper arms over the arm pad and grasp onto the handles.
• Step 4. To initiate the movement, curl upward in a slow controlled motion by bending the elbows while keeping the wrist straight then bring your 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.

Benefits:

• Cardiovascular Endurance

Recommended Intensity Levels:

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

Performance of Movement:

• Step 1. Adjust the seat height by pressing the lever underneath the back end of the seat and slide the seat up or down until the desired height is reached then release the lever to lock the seat into place.
• Step 2. After mounting onto the bike, adjust your feet into the foot pedals and secure the foot straps tightly by pressing down on the yellow clip then releasing it to lock the place.
• Step 3. Hold on to either the horizontal or vertical silver handles.
• Step 4. You can begin pedaling after hitting the green start button on the screen. Resistance, speed, or a combination of both can be adjusted by pressing on the "+" or "-" buttons.

Benefits:

• Cardiovascular Endurance

Recommended Intensity Levels:

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

Performance of Movement:

• Step 1. Adjust the seat height by pressing the yellow lever underneath the right side of the seat and sliding the seat up or down until the desired height is reached then release the lever to lock the seat into place.
• Step 2. Adjust the backrest position by pressing the yellow lever underneath the left side of the seat and slide the backrest up or down until the desired position is reached then release the lever to lock the seat into place.
• Step 3. After mounting onto the bike, adjust your feet into the foot pedals and secure the foot straps tightly by pressing down on the yellow clip then releasing it to lock in place.
• Step 4. Hold onto the silver handles on each side of the seat.
• Step 5. You can begin pedaling after hitting the green start button on the screen. Resistance, speed, or a combination of both can be adjusted by pressing on the "+" or "-" buttons.

Targeted Muscles(Hip Flexion):

• Iliopsoas

Targeted Muscles(Quadriceps Extension):

• Quadriceps

Targeted Muscles(Hamstring Flexion):

• Hamstrings

Targeted Muscles(Hip Abduction):

• Gluteus Medius

Targeted Muscles(Hip Adduction):

• Adductors

Targeted Muscles(Gluteus Extension):

• 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 (Hip Flexion):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Wrap the foot strap around the front end of your foot and stand off to the edge of the foot platform with the other leg while facing away from the machine. The leg that is strapped up should be hanging over the edge of the platform and the other foot should be firmly planted on the platform.
• Step 3. Facing away from the machine, hold on to the T-bar handles.
• Step 4. To initiate the movement, bring your knee up by bending at the hip and pulling the foot that is strapped to the cable up into the air in a slow controlled manner then slowly lower it back down.
• Step 5. 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 (Quadriceps Extension):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Wrap the foot strap around the front end of your foot and stand off to the edge of the foot platform with the other leg while facing away from the machine. The leg that is strapped up should be hanging over the edge of the platform and the other foot should be firmly planted on the platform.
• Step 3. Facing away from the machine, hold on to the T bar handles while holding the knee of the leg strapped to the cable up in the air by bending at the hip.
• Step 4. To initiate the movement, kick your foot out by locking out your knee of the elevated leg in a slow controlled manner then slowly lower it back down.
• Step 5. 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 (Hamstring Flexion):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Wrap the foot strap around the ankle and heel of your foot and stand off to the edge of the foot platform with the other leg while facing towards the machine. The leg that is strapped up should be hanging over the edge of the platform and the other foot should be firmly planted on the platform.
• Step 3. Facing towards the machine, hold on to the handles.
• Step 4. To initiate the movement, bring your heel of the leg that is strapped up to the cable up by bending the knee in a slow controlled manner then slowly lower it back down.
• Step 5. 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 (Hip Abduction):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Wrap the foot strap around the ankle and heel of your foot and stand off sideways to the edge of the foot platform with the other leg. The leg that is strapped up should be hanging over the edge of the platform and further away from the machine. The other foot should be firmly planted on the platform and closer to the machine.
• Step 3. Facing sideways, one hand will grab onto the handles on the machine and the other hand will grab onto the T bar handles.
• Step 4. To initiate the movement, kick the leg out of strapped up to the cable out to the side in a slow controlled manner then slowly lower it back down.
• Step 5. 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 (Hip Adduction):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Wrap the foot strap around the ankle and heel of your foot and stand off sideways to the edge of the foot platform with the other leg. The leg that is strapped up should be hanging over the edge of the platform and closer to the machine. The other foot should be firmly planted on the platform and further from the machine.
• Step 3. Facing sideways, one hand will grab onto the handles on the machine and the other hand will grab onto the T bar handles.
• Step 4. To initiate the movement, bring the leg that is strapped up to the cable close to the body in a slow controlled manner then slowly kick it back out.
• Step 5. 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 (Gluteus Extension):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Wrap the foot strap around the ankle and heel of your foot and stand off to the side of the foot platform. While facing the machine, the leg that is strapped up should be closer to the edge of the platform and the other foot should be further away from the platform.
• Step 3. Facing the machine, hold on to the handle bars.
• Step 4. To initiate the movement, kick your 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 5. Once the desired number of repetitions have been reached, unstrap your foot from the cable and repeat the process for the opposite side.

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 seat height by pressing the yellow lever underneath the right side of the seat and sliding the seat up or down until desired height is reached then release the lever to lock the seat into place.
• Step 2. Adjust handlebars height to roughly shoulder level by flicking the yellow lever in the middle of the two handles either up or down then release the lever to lock the handlebars into place.
• Step 3. While seated, relax legs on the foot platform and grab on to each handle.
• Step 4. You can begin pedaling with your arms after hitting the green start button on the screen and resistance, speed, or a combination of both can be adjusted by pressing on the "+" or "-" buttons.

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 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(Standing Biceps curl):

• Biceps

Targeted Muscles(Supported Biceps curl):

• Biceps

Targeted Muscles(Alternating Biceps curl):

• 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 (Standing Biceps Curl):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Facing away from the machine, grab onto each handle and stand up straight making sure that you are far enough from the machine to where you're not making any contact with the backrest.
• Step 3. While the arms are hanging at the sides ensure that the palms are facing out.
• Step 4.To initiate motion, curl upward in a slow controlled motion by bending the elbows while keeping the wrist straight then slowly bring the hands back down.

Performance of Movement (Supported Biceps Curl):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Facing away from the machine, grab onto each handle and stand up straight making sure that you are leaning into and making contact with the backrest.
• Step 3. While the arms are hanging at the sides ensure that the palms are facing out.
• Step 4. To initiate motion, curl upward in a slow controlled motion by bending the elbows while keeping the wrist straight then slowly bring the hands back down.

Performance of Movement (Alternating Biceps Curl):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Facing away from the machine, grab onto each handle and stand up straight making sure that you are far enough from the machine to where you're not making any contact with the backrest.
• Step 3. While the arms are hanging at the sides ensure that the palms are facing out.
• Step 4. To initiate motion, curl one arm upward in a slow controlled motion by bending the elbow while keeping the wrist straight then slowly bring the hand back down. Repeat this process for the other arm.

Targeted Muscles(Deadlift):

• Quadriceps
• Gluteus Maximus

Targeted Muscles(Squat):

• Quadriceps
• Gluteus Maximus

Targeted Muscles(Single Leg Deadlift):

• Gluteus Maximus

Targeted Muscles(Tricep Pressdown):

• Tricep

Targeted Muscles(Straight Arm Extension):

• Latissimus Dorsi

Targeted Muscles(Assisted Lunge Pulldowns):

• Latissimus Dorsi
• Posterior Deltoids
• Biceps
• 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 (Deadlift):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Standing on the platform with a hip width stance, grab onto each one of the low handles and stand up straight.
• Step 3. To initiate movement, bend at the hip by pushing your hips back in a slow controlled manner.
• Step 4. As your hips push back, maintain a straight torso and a slight knee bend.
• Step 5. Once you feel a stretch in the back of your thighs, come back up to an upright position by pushing your hips forward.

Performance of Movement (Squat):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Standing on the platform with a shoulder width stance, grab on to each one of the low handles and stand up straight.
• Step 3. Initiate the movement by pushing your hips back and down to mimic a sitting down motion.
• Step 4. As you go down, be sure to push your knees outwards and to keep an upright torso.
• Step 5. After desired depth has been reached, push off the platform to extend the knees and hips to come back to the starting position.

Performance of Movement (Single Leg Deadlift):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Standing on the platform with a hip width stance, grab onto one of the low handles and stand up straight. Whichever is going to be the working leg, grab onto the opposite side handle with the opposite hand (right leg working = left hand gripping handle).
• Step 3. Plant working leg firmly on the ground while the other is raised slightly in the air.
• Step 4. To initiate movement, bend at the hip by pushing your hips back in a slow controlled manner.
• Step 4. As your hips push back, the leg that was slightly raised in the air will also kick back.
• Step 5. Once you feel a stretch in the back of the thigh of the working leg, come back up to an upright position by pushing your hips forward.
• Step 6. Once the desired number of repetitions have been reached, repeat the process for the opposite side.

Performance of Movement (Tricep Pressdown):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. While standing on the platform with a staggered stance grab each one of the high handles.
• Step 3. Bring your elbows down so they are tucked firmly at your sides.
• Step 4. To initiate movement, bring the handles 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 (Straight Arm Extension):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. While facing the machine, stand towards the back end of the platform with a hip width stance.
• Step 3. Have a slight bend in your hip and grab onto each one of the high handles.
• Step 4. To initiate the movement, bring the handles down by pulling your arms down in a slow controlled manner while keeping the elbows locked out then slowly raise them back up.

Performance of Movement (Assisted Lunge Pulldowns):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. While facing the machine, stand on the platform with one foot out in front of the other.
• Step 3. In this stance, grab on to one of the handles using the same side arm as the leg that is in front.
• Step 4. To initiate the movement, lower yourself into a lunge position by bending both knees while simultaneously pulling the handle down by bringing your elbow down. Ensure that the knee of the back leg does not make contact with the ground.
• Step 5. Once the desired depth of the lunch has been reached, slowly raise yourself back up and extend your arm back up.
• Step 6. Once the desired number of repetitions have been reached, repeat the process for the opposite side.

Targeted Muscles (Shoulder Press):

• Anterior Deltoids
• Triceps

Targeted Muscles (Unsupported Shoulder Press):

• Anterior Deltoids
• Triceps

Targeted Muscles (Standing Alternating Press):

• Anterior Deltoids
• Triceps

Targeted Muscles (Chest Press):

• Pectoralis Major
• Anterior Deltoids
• Triceps

Targeted Muscles (Unsupported Chest Press):

• Pectoralis Major
• Anterior Deltoids

• Triceps

Targeted Muscles (Standing Chest 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 (Shoulder Press):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Sit on the seat and grab onto the lower handles that are on each side of the seat and bring them up to neck level ensuring that your palms are facing outwards in this position.
• Step 3. To initiate the movement, push the handles up by extending your arms over your head in a slow controlled manner until elbows are locked out then slowly lower them back down.

Performance of Movement (Unsupported Shoulder Press):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Sit on the edge of the seat making sure that you are not in contact with the backrest of the seat and grab onto the lower handles that are on each side of the seat.
• Step 3. Bring the handles up to neck level ensuring that your palms are facing outwards in this position.
• Step 4. To initiate the movement, push the handles up by extending your arms over your head in a slow controlled manner until elbows are locked out then slowly lower them back down.

Performance of Movement (Standing Alternating Press):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Facing away from the machine, stand in front of the machine with a staggered stance and grab onto the lower handles that are on each side of the seat.
• Step 3. Bring the handles up to neck level ensuring that your palms are facing outwards in this position.
• Step 4. To initiate the movement, push the handles up by extending your arms over your head in a slow controlled manner until elbows are locked out then slowly lower them back down.

Performance of Movement (Chest Press):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Sit on the seat and grab onto the upper handles that are on each side of the machine and bring them in so that your hands and elbows are tucked close to the sides of your torso.
• Step 3. 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 elbows are locked out then slowly bring them back close to you.

Performance of Movement (Unsupported Chest Press):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Sit on the edge of the seat making sure that you are not in contact with the backrest of the seat and grab onto the upper handles that are on each side of the machine and bring them in so that your hands and elbows are tucked close to the sides of your torso.
• Step 3. 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 elbows are locked out then slowly bring them back close to you.

Performance of Movement (Standing Chest Press):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Facing away from the machine, stand in front of the machine with a staggered stance and grab onto the upper handles that are on each side of the machine.
• Step 3. Grab onto the upper handles that are on each side of the machine and bring them in so that your hands and elbows are tucked close to the sides of your torso.
• Step 4. 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 elbows are locked out then slowly bring them back close to you.

Targeted Muscles (Standing Lateral Raise):

• Lateral Deltoids

Targeted Muscles (Single Lateral Raise):

• Lateral Deltoids

Targeted Muscles (Standing Row):

• Latissimus Dorsi
• Posterior Deltoids
• Biceps

Targeted Muscles (Rear Delts):

• Posterior Deltoids

Targeted Muscles (Alternating Rows):

• Latissimus Dorsi
• Posterior Deltoids
• Biceps

Targeted Muscles (Row w/ Rotation):

• Latissimus Dorsi
• Posterior Deltoids
• Biceps
• Obliques

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 (Standing Lateral Raise):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Pull on the red knob that is found underneath the seat and lift the seat all the way up. Release knob to lock it in place.
• Step 3. Stand at the end of the machine with a hip width stance and grab onto the two handles found at the end of the pulleys.
• Step 4. Stand up straight and while holding on to the handles, rest your hands in front of your thighs.
• Step 5. To initiate the movement, lift the handles out to your sides in a slow controlled manner by raising your arms away from your torso while maintaining a slight bend in the elbows.
• Step 6. Once your arms are roughly parallel to the ground, lower them back down slowly.

Performance of Movement (Single Lateral Raise):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Pull on the red knob that is found underneath the seat and lift the seat all the way up. Release knob to lock it in place.
• Step 3. Stand at the end of the machine with a hip width stance and grab onto one of the handles found at the end of the pulleys.
• Step 4. Stand up straight and while holding on to the handle, rest your hand in front of your thigh.
• Step 5. To initiate the movement, lift the handle out to your side in a slow controlled manner by raising your arm away from your torso while maintaining a slight bend in the elbow.
• Step 6. Once your arm is roughly parallel to the ground, lower it back down slowly.
• Step 7. Once the desired number of repetitions have been reached, repeat the process for the opposite side.

Performance of Movement (Standing Row):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Pull on the red knob that is found underneath the seat and lift the seat all the way up. Release knob to lock it in place.
• Step 3. Stand at the end of the machine with a hip width stance and grab onto the two handles found at the end of the pulleys.
• Step 4. After standing up straight while holding on to the handles, bend at the hips to lower your torso down. Ensure that you keep a straight back and that your arms are hanging down with the elbows locked out.
• Step 5. To initiate the movement, pull the handles to your hips by bringing your elbows back in a slow controlled manner then slowly lower your arms back down.

Performance of Movement (Rear Delts):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. While in the seated position, ensure that your shins are in contact with the leg pads in front of the seat.
• Step 3. Grab onto the handles that are 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 handles close to you in a slow controlled motion by bringing your elbows back while keeping them flared out to the sides then slowly extend your arms back out. Ensure that there is no movement occurring in your torso.

Performance of Movement (Alternating Rows):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. While in the seated position, ensure that your shins are in contact with the leg pads in front of the seat.
• Step 3. Grab onto the handles that are 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 one of the handles close to you in a slow controlled motion by bringing your elbow back then slowly extend your arm back out in front of you.
• Step 5. Repeat this process for the other arm all while ensuring that there is no movement occurring in your torso.

Performance of Movement (Row w/ Rotation):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. While in the seated position, ensure that your shins are in contact with the leg pads in front of the seat.
• Step 3. Grab onto the handles that are 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 one of the handles close to you in a slow controlled motion by bringing your elbow back while simultaneously rotating your torso to the same side of the arm that is working.
• Step 5. Slowly rotate your torso back to facing forward and extend your arm back out in front of you.
• Step 6. Repeat this process for the other arm all while ensuring that there is no movement occurring in your torso.

Targeted Muscles (Mid Row):

• Latissimus Dorsi
• Posterior Deltoids
• Biceps

Targeted Muscles (Standing Row):

• Latissimus Dorsi
• Posterior Deltoids
• Biceps

Targeted Muscles (Alternating Row):

• Latissimus Dorsi
• Posterior Deltoids
• Biceps

Targeted Muscles (Lat Pull Down):

• Latissimus Dorsi
• Posterior Deltoids
• Biceps

Targeted Muscles (Alternating Lat Pull Down):

• Latissimus Dorsi
• Posterior Deltoids
• Biceps

Targeted Muscles (Squat Pull Down):

• Latissimus Dorsi
• Posterior Deltoids
• Biceps
• Hamstrings
• Iliopsoas

Performance of Movement (Mid Row):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. While seated adjust the thigh pads so that your thighs fit comfortably underneath them by pulling the red knob and then releasing it to lock it into place.
• Step 3. Grab onto the two center handles.
• Step 4. To initiate the movement, pull the handles down in a slow controlled manner by bringing your elbows down and keeping them tucked close to your torso then slowly extend your arms back up.

Performance of Movement (Standing Row):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Pull the red knob close to the thigh pads out and lift the pads all the way up then release the knob to lock them into place.
• Step 3. Pull the seat up and lean it towards the machine to ensure it doesn't get in the way.
• Step 4. While standing with a staggered stance, face the machine and grab onto the two center handles ensuring that your arms are fully extended out.
• Step 5. 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 (Alternating Row):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Pull the red knob close to the thigh pads out and lift the pads all the way up then release the knob to lock them into place.
• Step 3. Pull the seat up and lean it towards the machine to ensure it doesn't get in the way.
• Step 4. While standing with a staggered stance, face the machine and grab onto the two center handles ensuring that your arms are fully extended out.
• Step 5. To initiate the movement, pull one of the handles 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 6. Repeat this process for the other arm.

Performance of Movement (Lat Pull Down):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. While seated adjust the thigh pads so that your thighs fit comfortably underneath them by pulling the red knob and then releasing it to lock it into place.
• Step 3. Grab onto the two outer handles.
• Step 4. To initiate the movement, pull the handles down in a slow controlled manner by bringing your elbows down and keeping them tucked close to your torso then slowly extend your arms back up.

Performance of Movement (Alternating Lat Pull Down):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. While seated adjust the thigh pads so that your thighs fit comfortably underneath them by pulling the red knob and then releasing it to lock it into place.
• Step 3. Grab onto the two outer handles.
• Step 4. To initiate the movement, pull one of the handles down in a slow controlled manner by bringing your elbow down and keeping it tucked close to your torso then slowly extend your arm back up.
• Step 5. Repeat this process for the other arm.

Performance of Movement (Squat Pull Down):

• Step 1. Select weight by flicking the lever on the weight stack to the green setting.
• Step 2. Pull the red knob close to the thigh pads out and lift the pads all the way up then release the knob to lock them into place.
• Step 3. Pull the seat up and lean it towards the machine to ensure it doesn't get in the way.
• Step 4. While facing the machine, stand in front of it with a shoulder width stance.
• Step 5. Grab on to the outer handles. Ensure that your arms are fully extended up.
• Step 6. To initiate the movement, push your hips back and down to mimic a sitting down motion.
• Step 7. As you go down, be sure to push your knees outwards and to keep an upright torso all while your arms remain over your head.
• 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.

Recommended Sets and Reps:

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

Targeted Muscles (Chest Press):

• Pectoralis Major
• Triceps
• Anterior Deltoids

Targeted Muscles (Row):

• Latissimus Dorsi
• Posterior Deltoids
• Biceps

Targeted Muscles (Arm Extension):

• Triceps

Targeted Muscles (Arm Curl):

• Biceps

Targeted Muscles (Trunk Rotation):

• Obliques

Targeted Muscles (Downward Trunk Rotation):

• Obliques
• Rectus Abdominis

Targeted Muscles (Upward Trunk Rotation):

• Obliques
• Deltoids

Targeted Muscles (Squat):

• Quadriceps
• Gluteus Maximus

Targeted Muscles (Lunge):

• 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 (Chest Press):

• Step 1. Select weight by inserting the weight stack pins into whatever weight desired for each side.
• Step 2. Facing away from the machine, stand in front of the machine with a staggered stance and grab onto the handles that are on each side of the cables running vertically.
• Step 3. Position yourself close enough to the cables to where your hands and elbows are tucked close to the sides of your torso.
• Step 4. 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 elbows are locked out then slowly bring them back close to you.

Performance of Movement (Row):

• Step 1. Select weight by inserting the weight stack pins into whatever weight desired for each side.
• Step 2. While standing with a staggered stance, face the machine and grab onto the handles that are on each side of the cables running vertically ensuring that your arms are fully extended out.
• Step 3. 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 (Arm Extension):

• Step 1. Select weight by inserting the weight stack pins into whatever weight desired for each side.
• Step 2. While standing in the middle of the machine with a staggered stance grab each one of the handles on the cables running horizontally above the machine.
• Step 3. Bring your elbows down so they are tucked firmly at your sides.
• Step 4. To initiate movement, bring the handles 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 (Arm Curl):

• Step 1. Select weight by inserting the weight stack pins into whatever weight desired for each side.
• Step 2. While standing in the middle of the machine with a staggered stance grab each one of the handles on the lower cables running horizontally across the machine. Ensure that you are facing away from the machine when doing this.
• Step 3. While the arms are hanging at the sides ensure that the palms are facing out.
• Step 4. To initiate motion, curl upward in a slow controlled motion by bending the elbows while keeping the wrist straight then slowly bring the hands back down.

Performance of Movement (Trunk Rotation):

• Step 1. Select weight by inserting the weight stack pins into whatever weight desired for each side.
• Step 2. While standing with a shoulder width stance, face the machine and grab onto the handles that are on each side of the cables running vertically ensuring that your arms are fully extended out.
• Step 3. Pull the two handles close enough together to where you can interlock your fingers while still holding onto both handles.
• Step 4. To initiate the movement, pull the handles to one side in a slow controlled manner by rotating your torso to the side all while keeping your arms as straight as possible then slowly rotating back to where you started.
• Step 5. Repeat this process for the other side.

Performance of Movement (Downward Trunk Rotation):

• Step 1. Select weight by inserting the weight stack pin into whatever weight desired.
• Step 2. While standing with a shoulder width stance, face the machine and grab onto the handles that are on each side of the cables running horizontally across the top of the machine ensuring that your arms are fully extended out.
• Step 3. Pull the two handles close enough together to where you can interlock your fingers while still holding onto both handles.
• Step 4. To initiate the movement, pull the handles 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 rotating and extending back to where you started.
• Step 5. Repeat this process for the other side.

Performance of Movement (Upward Trunk Rotation):

• Step 1. Select weight by inserting the weight stack pins into whatever weight desired.
• Step 2. While standing slightly sideways with a shoulder width stance, grab onto the handles that are on each side of the low cables running horizontally across the machine ensuring that your arms are fully extended out.
• Step 3. Pull the two handles close enough together to where you can interlock your fingers while still holding onto both handles.
• Step 4. To initiate the movement, pull the handles up and to one side in a slow controlled manner by rotating your torso to the side and extending up all while keeping your arms as straight as possible then slowly rotating and crunching back to where you started. Ensure that you are pulling the cables up towards the shoulder that is further away from the machine.
• Step 5. Repeat this process for the other side.

Performance of Movement (Squat):

• Step 1. Select weight by inserting the weight stack pins into whatever weight desired for each side.
• Step 2. While facing the machine, stand in the middle of the machine with a shoulder width stance.
• Step 3. Grab on to each one of the handles on the lower cables running horizontally across the machine and stand up straight.
• Step 4. Initiate the movement by pushing your hips back and down to mimic a sitting down motion.
• Step 5. As you go down, be sure to push your knees outwards and to keep an upright torso.
• Step 6. After desired depth has been reached, push off the platform to extend the knees and hips to come back to the starting position.

Performance of Movement (Lunge):

• Step 1. Select weight by inserting the weight stack pins into whatever weight desired for each side.
• Step 2. While facing the machine, stand in the middle of the machine with one foot out in front of the other.
• Step 3. In this stance, grab onto the handles on the lower cables running horizontally across the machine and stand up straight.
• Step 4. 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 5. Once the desired depth of the lunge has been reached, slowly raise yourself back up.
• Step 6. Once the desired number of repetitions have been reached, repeat the process for the opposite side.