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7/18/2019 Iso-Gym+Chart+Outline
http://slidepdf.com/reader/full/iso-gymchartoutline 1/2
What is the Iso-Gym
Compact, portable trainingdevice that combines severalelements of fitness training
into an “All-in-One” multi-
training device.
Stretching – muscle relaxation & elongation
Isometric – static holds for strength
Isotonic – repetition of movement for definition
Iso-Motion – full joint rotation and movement
Endurance – cardio & high repetition
Power-sets – maximum resistance / low reps
Iso-Gym®
I
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F
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EASIEST INTERMEDIATE
RESISTANCE LEVELS
Your angle of leaning away
from the support loop
determines how much
resistance you use. The
greater the angle; the
greater the resistance level.
The user determines which
level is desired and can
adjust to any level during
the workout.
HARDEST
Why no Pulley?The Iso-Gym is based upon your
negative resistance and body
weight. While a pulley seems like
it would move freer (it does), it
moves much too fast and the
“drag” resistance level is
eliminated; losing an effective
resistance & control level to your
workout. The ‘drag” resistance
level provides an excellent benefit
to the pace, control and re sults toyour workout.
No Rope Rotation /
Shorten Rope Length
To have no rope rotation for
certain exercises, make a
simple “slip” noose.
To shorten the length of the
rope: make a simple “slip”
noose at the desired length.
This will eliminate any rope
rotation during the exercise.
To extend back… push downon the slip noose and slide
down.
Handle Knot & End Rope
Strength650 LBS – 300 KILOS
will get “fuzzy”
CarabinerLARGE for all
BELT, DOOR and
ROPE attachments
SMALL for door
loop & Handle
rings ONLY
IMPORTANTDoor Safety
If possible, always have the
door open AWAY from you.
This is the strongest door
position. Use the nylon strap
extension if you need to
extend the ropes further out
OR connecting to a secure
structure outside. Always
pull the Iso-Gym securely
BEFORE putting your weighton the rope. Doors bend,
Branches break, Pipes bend! Always place Door Loop near door hinge
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INTRO
REPS:
Warm-up
SQUAT LOW CHEST FLY BACK PULL DOWN TRICEP PRESSDOWN BICEP CURL FRONT SHOULDER RAISE ABS COOL DOWN
FLEXIBILITY 5 MINUTES
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BEGINNER
REPS:
WARM-UP
SQUAT INNER / OUTER THIGH
GLUTE KICKBACKS SEATED ROW LOW CHEST FLY TRICEP PRESS DOWN BICEP CURLS FRONT SHOULDER RAISE
SIDE BENDS REVERSE AB CURLS COOL DOWN
FLEXIBILITY
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MODERATE
REPS:
WARM-UP
LUNGE CALF RAISE GLUTE KICKBACKS SEATED ROW LOW CHEST FLY MID CHEST PRESS BACK PULLOVERS TRICEP PRESSOUT BICEP CURL UPRIGHT ROW
REAR SHOULDER RAISE
SIDE BENDS
ASSISTED AB CURLS
COOL DOWN
FLEXIBILITY
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MODERATE
REPS:
SETS:
WARM-UP
SETS SQUAT SETS LUNGE SETS HAMSTRING 12 SETS LEG EXT SES LOW CHEST FLY
SETS MID CHEST PRESS SETS BACK
PULLOVER
SETS BACK PULLDOWN SETS TRICEP
PRESSDOWN
SETS BICEP CURL
SETS SIDE SHOULDER RAISE
SETS REVERSE AB CURL
COOL DOWN
FLEXIBILITY
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MODERATE –
SUPERSETS
REPS:
WARM-UP
SQUAT / LUNGE
REST
LEFT GLUTE KICKBACK
HAMSTRING CURL
REST
LOW CHEST FLY
MID CHEST PRESS
REST
BACK PULLOVER
BACK PULLDOWN
REST
TRICEP PRESSDOWN
TRICEP PRESSOUT
REST
SUPINATED BICEP CURL
NEUTRAL BICEP CURL
REST
SIDE SOULDER
RAISE
FRONT SHOULDER
RAISE
REST
AB CURL
REVERSE AB CURL
REST
COOL DOWN
FLEXIBILITY
5 MINUTES
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HIGH INTENSITY
REPS:
SETS:
WARM-UP
SETS SQUATS SETS LUNGES SETS CALF RAISES 8 SETS HAMSTRING
CURLS
SETS LEG EXTENSION SETS LOW CHEST FLY
SETS MID-CHEST
PRESS
SETS BACK PULLOVER
SETS BACK
PULLDOWN
SETS TRICEP PRESSDOWN
SETS BICEP CURL
SETS UPRIGHT ROW
AB CURLS
COOL DOWN
FLEXIBILITY
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ADVANCE
POSITION
ISOMETRICS
WARM-UP
SQUATS LUNGE HAMSTRING CURLS QUADRICEP EXT
LOW CHEST FLY
MID CHEST PRESS WIDE GRIP BACK
PULL DOWN NEUTRAL GRIP BACK
PULLDOWN
TRICEP PRESSDOWN
HAMMER BICEP CURL
SIDE SHOULDER RAISE
REVERSE AB CURLS
COOL DOWN
FLEXIBILITY
7/18/2019 Iso-Gym+Chart+Outline
http://slidepdf.com/reader/full/iso-gymchartoutline 2/2
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SUPER CIRCUITS
ISO-MOTION 30 SEC.
REPS:
WARM-UP
SQUAT LUNGE INNER/OUTER THIGH GLUTE KICKBACK
LOW CHEST FLY
LAT PULL DOWN
TRICEP
PRESSDOWN
BICEP CURL
SIDE SHOULDER
RAISE REVERSE AB CURLS COOL DOWN
FLEXIBILITY
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CIRCUIT
REPS
WARM-UP
SQUAT LUNGE CALF RAISE HAMSTRING CURL QUADRICEP EXTENSION
STANDING BACK ROW
MID CHEST PRESS
LOW CHEST FLY
TRICEP PRESSOUT
BICEP CURL
UPRIGHT ROW
ASSISTED AB CURL
COOL DOWN
FLEXIBILITY
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