CHEST PRESS

CHEST PRESSSet Up:Adjust seat so horizontal handles are atmid-chest level.Exercise:1. Grasp horizontal press handles, keeping

a 90º angle between forearm and upperarm (do not go beyond this angle);wrists, elbows and shoulders are in thesame plane.

2. Push press handles until arms are fullyextended withoutlocking out elbows.

3. Slowly return tostart position.Repeat.

CHEST

SHOULDERS

STANDING BICEPS CURL

STANDING BICEPS CURLSet Up:Attach lat bar or short straight bar to lowpulley (chain may be added if more range is needed).Exercise:1. Stand facing the gym. Grasp the bar with

palms facing up, hands shoulder-widthapart.

2. Starting with arms fully extended (do notlock out elbows), curl the bar up towardchest, keeping wristsand torso straight andelbows stationary.

3. Slowly return tostart position.Repeat.

BICEPS

TRICEPS PRESS

TRICEPS PRESSSet Up:Attach lat bar or short straight bar to highpulley (chain may be added if more range is needed).Exercise:1. Stand facing the gym. Grasp the bar

with palms facing down, hands shoulder-width apart.

2. Start with forearms at a 90º angle to yourbody. Keeping elbows atsides, press bar downuntil arms are fullyextended.

3. Slowly return tostart position.Repeat.

TRICEPS

CLOSE GRIP CHEST PRESS

CLOSE GRIP CHEST PRESS (VERTICAL HANDLES)Set Up:Adjust seat so vertical handles are at mid-chest level.Exercise:1. Grasp vertical press handles in a neutral

grip (palms facing outward), keeping a90º angle between forearm and upperarm (do not go beyond this angle);wrists, elbows and shoulders are in thesame plane.

2. Push press handlesuntil arms are fullyextended withoutlocking outelbows.

3. Slowly return tostart position.Repeat.

REVERSE BICEPS CURL

REVERSE BICEPS CURLSet Up:Attach lat bar or short straight bar to lowpulley (chain may be added if more range isneeded).Exercise:1. Stand facing the gym. Grasp the bar with

palms facing down, hands shoulder-widthapart.

2. Starting with arms fully extended (do notlock out elbows), curl the bar up towardchest, keeping wristsand torso straight.

3. Slowly return to startposition. Repeat.

BICEPS

HIP ADDUCTION

HIP ADDUCTIONSet Up:Attach ankle strap to low pulley and then toyour ankle (chain may be added if morerange is needed).Exercise:1. Stand sideways to gym with strapped

inner leg angled slightly toward lowpulley (body weight is balanced onstationary outer leg).

2. Draw leg in front of body as far aspossible, keeping thehip stationary.

3. Slowly return to startposition. Repeat.After you completeone set, switch tothe other side.

SEATED ROW

SEATED ROWSet Up:Adjust seat so that lower row handles lineup with middle of chest while seated onbench facing into the gym (chest againstthe pad); press handles locked in stationaryposition.Exercise:1. Grasp lower angled row handles with

palms up. 2. Starting with arms fully extended

(do not lock outelbows), contractshoulder blades and pull handlesback as far ascomfortable.

3. Slowly return tostart position.Repeat.

HIP EXTENSION

HIP EXTENSIONSet Up:Attach ankle strap to low pulley and then toankle (chain may be added if more range isneeded).Exercise:1. Stand facing gym with weight balanced

on support leg (leg with strap is directlyin front of the low pulley).

2. Extend leg back in a smooth controlledmotion. Keep leg and back straight with head up. Do notarch back.

3. Slowly return tostart position.Repeat. After youcomplete one set,switch to theother side.

LEG PRESS (OPTIONAL ATTACHMENT)

LEG PRESS (OPTIONAL – MAY SUBSTITUTELEG CURL/EXTENSION, SEE WORKOUT 1)Set Up: Adjust leg press back pad so that your startposition is a 90º angle between the thighand lower leg. Sit, placing feet on footplatform so that the feet and lower legsform a 90º angle.Exercise:1. Grasp seat handles and slowly push legs

away from foot platform.Do not lock out knees.

2. Slowly return to startposition. Repeat.

CALF RAISE (OPTIONAL ATTACHMENT)

CALF RAISE (OPTIONAL)Set Up: Sit with balls of feet on bottom edge of legpress foot platform. Extend legs withoutlocking out knees. Adjust back pad if morerange is needed.Exercise:1. Slowly push balls of feet outward as

far as possible.2. Slowly lower heels beyond the edge of

foot platform as far as possible. Repeat.

PEC FLY

PEC FLYSet Up: Adjust seat so horizontal handles line upwith middle of chest. Unlock the pivotspring pins on the press handles so theyswing freely.Exercise:1. Grasp vertical handles and extend arms

so that your hands are in line with yourchest.

2. Bring arms together while maintaining a slight bend in elbows

3. Slowly return to startposition. Repeat.

PULLDOWN

PULLDOWNSet Up:Attach the lat bar to the high pulley. Adjustseat so that you can comfortably sit facingthe gym with your thighs secured under theroller pads. Exercise:1. With your hands slightly further than

shoulder-width apart, grasp lat bar witharms fully extended.

2. Pull the bar down, keeping hands,forearms and elbows in thesame plane as the cableuntil it is even withyour upper chest.

3. Slowly returning tostart position, letthe bar rise withoutlocking out elbows.Repeat.

HIP ABDUCTION

HIP ABDUCTIONSet Up: Attach ankle strap to low pulley and then toyour ankle (chain may be added if morerange is needed).Exercise:1. Stand sideways to gym with strapped

outer leg angled slightly toward lowpulley (body weight is balanced onstationary inner leg).

2. Extend leg out to side as far as possible,keeping hip stationary.

3. Slowly return to startposition. Repeat.After you completeone set, switch tothe other side.

LATERAL RAISE

LATERAL RAISESet Up: Attach chain and ankle strap to low pulley.Exercise:1. Stand sideways to the gym. Knees

are slightly bent and feet are shoulder-width apart.

2. Grasp the strap with your outside handand lift directly out to the side of yourbody, keeping the wrist straight and thearm slightly arched.

3. Slowly return to startposition. Repeat.After you completeone set, switch tothe other side.

LEG CURL

LEG CURL Set Up: Adjust the seat so that the roller pads restjust above your kneecap. Exercise:1. Stand facing the gym with one ankle

hooked behind lower roller pad. 2. Slowly raise your foot as far as possible,

keeping your knee against the top roller padand your upper body stationary.

3. Slowly return to start position. Repeat. After you complete oneset, switch to the otherside.

REAR DELTOID

REAR DELTOIDSet Up: Adjust seat so horizontal row handles lineup with middle of chest. Sit facing the gymwith chest against the pad; press handleslocked in stationary position.Exercise:1. Grasp horizontal (upper) row handles

with palms down. Hands, elbows andshoulders are in the same plane.

2. Contract shoulder blades and pull handles toward your chest until yourforearms and upper arms are at 90º angle.

3. Slowly return tostart positionwithout locking atelbows. Repeat.

TRAINING TIPS:• To get the best results, a proper strength-training workout has four components: a 5 to 10 minute aerobic warm up, a pre-workout

stretch, your strength workout and a post-workout stretch.• Make sure that your posture is correct before executing any of the exercises. • You should choose a weight that is challenging to complete between 8-15 repetitions while maintaining proper form (shown in

each of the above exercises).• Reach a point of voluntary fatigue, keeping good technique. • Fatiguing muscles at the lower end (8–10) of the repetition range develops lean body mass and decreases body fat.

Fatiguing muscles at the higher end (12–15) of the repetition range develops muscular endurance. • Rest intervals are necessary to allow the muscle groups to recover and get ready to work again. If your goal is muscular strength

rest 1-2 minutes between sets; if your goal is muscular endurance rest 30–60 seconds between sets.• Push your muscles to, but not beyond a level of exhaustion. You’ll want to increase the resistance for a particular exercise once

you can easily complete all the reps in each set.• Always exhale during muscle contraction and inhale during return to start.• Try to workout a minimum of 20–30 minutes in each session, performing each of the exercises in a slow and controlled manner.• Proper nutrition, cardiovascular exercise, strength training, and stretching exercises is the most effective combination for

reaching your fitness goals.

SAFE FITNESS FACTS:• This program does not replace the advice of a physician. You

should have a complete physical exam before beginning a newexercise program.

• Inspect the equipment before every use for loose parts or frayedcables, paying particular attention to cable ends. Replace parts atfirst sign of a problem.

• Be alert to the possibility of injury. Do not attempt to lift moreweight than you can comfortably handle.

• Keep observers, children, and pets at a safe distance. Do not allowchildren to play on equipment.

• Stay clear of weights and moving parts. If a part becomes jammed,do not attempt to free it by yourself; obtain assistance.

• If you have any questions on the proper use of the equipment, do not hesitate to call your authorized ParaBody dealer or theParaBody Customer Service Department at 800-328-9714.Outside the U.S. and Canada, call +1-847-288-3300.www.parabody.com

In a continual effort to improve our products, specifications are subject to change. ©2002 Life Fitness, a division of Brunswick Corporation. All rights reserved. ParaBody is a trademark of Brunswick Corporation. CO-083-02

LEG EXTENSION

LEG EXTENSIONSet Up: Adjust the seat to the lowest position. Sitwith knees placed over the top roller padsand feet placed behind and under the lowerroller pads. Make sure the axis of rotationof your knee aligns with the leg curl &extension pivot bolt.Exercise:1. Fully extend legs without locking

out knees.2. Slowly return to start

position (60º anglefrom full extension).Repeat.

E x e r c i s e C h a r tG Y M S Y S T E M

W O R K O U T 1 W O R K O U T 2 W O R K O U T 3

CONVERGING CHEST PRESS

CONVERGING CHEST PRESSSet Up:Adjust seat so horizontal handles line up withmiddle of chest. Unlock the pivot spring pinson the press handles so they swing freely.Exercise:1. Grasp horizontal handles, keeping a 90º

angle between forearm and upper arm (do not go beyond this angle).

2. Push press handles until arms are fullyextended (do not lock out elbows) andsimultaneously bring handstogether.

3. Slowly return to startposition. Repeat.

CHEST

SHOULDERS

TRICEPS PRESS

TRICEPS PRESSSet Up:Attach lat bar or short straight bar to highpulley (chain may be added if more range is needed).Exercise:1. Stand facing the gym. Grasp the bar with

palms facing down, hands shoulder-width apart.

2. Start with forearms at a 90º angle to yourbody. Keeping elbows atsides, press bar downuntil arms are fullyextended.

3. Slowly return tostart position.Repeat.

TRICEPS

STANDING BICEPS CURL

STANDING BICEPS CURLSet Up:Attach lat bar or short straight bar to lowpulley (chain may be added if more range is needed).Exercise:1. Stand facing the gym. Grasp the bar

with palms facing up, hands shoulder-width apart.

2. Starting with arms fully extended (do notlock out elbows), curl the bar up towardchest, keeping wristsand torso straight andelbows stationary.

3. Slowly return tostart position.Repeat.

BICEPS

TOTAL BODY WORKOUTS (shown above)The workouts defined above are suggested routines. To vary your workout, be sure to choose at leastone exercise in each of the major muscle groups. To work your entire body, complete 1–2 sets of eachexercise every other day, three days a week. Be sure to include your abdominal muscles by performingcrunches and/or other abdominal exercises.

THREE-DAY SPLIT WORKOUTSIf you are advanced and ready for a challenge, consider a Three-Day Split Workout. Choose up to all theexercises in each muscle group worked on a particular day. We recommend performing the followingworkout for 3 consecutive days, resting on Day 4.

PECTORALS

DELTOIDS

PECTORALS

DELTOID

CHEST

TRICEPSPECTORALS

BACKLATISSIMUS DORSI

BACKLATISSIMUS DORSI

SHOULDERSDELTOID

CHESTPECTORALS

SHOULDERSDELTOIDS

LOWER BODYOUTER THIGH

LOWER BODYINNER THIGH

LOWER BODYQUADRICEPS

LOWER BODYHAMSTRINGS

LOWER BODYCALVES

LOWER BODYQUADS, GLUTES

LOWER BODY

CHESTTRICEPS

ABDOMINALS

SHOULDERSBICEPSBACK

LOWER BODYABDOMINALS

DAY 1 DAY 2 DAY 3REST

DAY 4

TRICEPS PRESS

TRICEPS PRESSSet Up:Attach lat bar or short straight to highpulley (chain may be added if more range is needed).Exercise:1. Stand facing the gym. Grasp the bar with

palms facing down, hands shoulder-width apart.

2. Start with forearms at a 90º angle to yourbody. Keeping elbows at sides, press bardown until arms arefully extended.

3. Slowly return tostart position.Repeat.

TRICEPS

BACKTRAPEZIUS

BICEPS BICEPS

FOREARM

HAMSTRINGS, GLUTES