Manual

Table of Contents
Specifications ..........................................................................2
Important Safety Instructions ................................................3
Safety Warning Labels and Serial Number ..................4
Features and Use .....................................................................6
How Often Should You Exercise .....................................6
Whatto Wear ....................................................................6
Stretching ..........................................................................6
Power Rod@ Resistance .................................................8
Adjusting and Understanding the Resistance .............8
Connecting the Power Rod@ Unit to the Cables .........8
Safety ..................................................................................8
When You Are Not Using Your Home Gym ...................8
The Workout Bench .........................................................9
Maintenance and Care of Your Gym .............................9
Storing Your Home Gym.................................................10
Accessories and Equipment .........................................11
Workouts .................................................................................12
Define Your Goals ...........................................................12
Design Your Program .....................................................13
Twenty Minute Better Body Workout ..........................14
Advanced General Conditioning ..................................14
Twenty Minute Upper/Lower Body ..............................15
Body Building ..................................................................16
Circuit Training - Anaerobic/Cardiovascular ............. 17
True Aerobic Circuit Training ........................................18
Stength Training ..............................................................19
Exercises .................................................................................20
Bench Press ....................................................................20
Decline Bench Press .....................................................20
Incline Bench Press .......................................................21
Seated Shoulder Press ..................................................21
Front Shoulder Raise......................................................22
Crossover Seated Rear Deltiod Rows .........................22
Scapular Retraction .......................................................23
Narrow Pulldowns ..........................................................23
Stiff Arm Pulldowns ........................................................24
Seated Lat Rows .............................................................24
Reverse Grip Pulldown ..................................................25
Seated Low Back Extension .........................................25
Triceps Pushdown ..........................................................26
Lying Triceps Extension .................................................26
Standing Biceps Curl .....................................................27
Standing Wrist Curl ........................................................27
Seated (Resisted) Abdominal Crunch .........................28
Trunk Rotation .................................................................28
Leg Extension ..................................................................29
Calf Raise .........................................................................29
Seated Hip Adduction ....................................................30
Seated Hip Abduction ....................................................30
Standing Leg Kickback ..................................................31
Leg Press .........................................................................31
Contacts...................................................................................33
Specifications
Physical Dimensions
Length (not in use) .......................................36" (92cm)
Length (maximum in use) ..........................98" (249cm)
Width (in use and not in use) .....................32" (82cm)
Height ...........................................................82" (209cm)
Weight ..................................................131 Ibs. (59.5kg)
Box Weight ...........................................145Ibs. (65.8kg)
Box Dimensions .................................54"1x 33"w x 8"h
(137cm x 84cm x 21cm)
Capacities
Maximum Weight Capacity ................300 Ibs. (136kg)
Patent Information: This product may be covered by US and Foreign Patents and Patents Pending. See Product for more
information.
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Owner'sManual