Workout Manual * Actual product may vary from product pictured. This Product is Manufactured Exclusively by Please read this manual thoroughly before using your BandFlex Gym. Retain this manual for future reference. Patent Nos. 6,585,626 B2 & 6,595,905 B2 with other patents pending CAUTION: Before starting any exercise program, it is recommended that you consult your physician. 2003© Stamina Products, Inc. All Rights Reserved.
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Table Of Contents Important Safety Instructions 2 Things To Remember 3 Training Tips 4 Bench Press 5 Chest Fly 6 Shoulder Press 7 Abdominal Crunch 8 Lat Pulldown 9 Tricep Pushdown 10 Aerobic Rowing 11 Seated Row 12 Standing Bicep Curl 13 Leg Curl 14 Leg Press 15 Preacher Curl 16 Leg Extension 17 Alternate Exercises 18 Disclaimer of Liability This guide is for informational purposes only.
Important Safety Instructions WARNING: To reduce risk of serious injury, read and follow the Safety Instructions before using your BAND FLEX GYM. NOTICE: Attempt all exercises slowly and carefully. Omit any movement that causes pain. Until you become stronger, perform all exercises with small, smooth and precise movements. Work to your own level of ability. Use the BAND FLEX GYM on a level surface.
Please Read Prior to Starting Any Exercise Program All exercise carries some element of risk. To reduce risk please consult with your personal physician to see if you require a complete physical exam.
Training Tips 1 Always warm up for a minimum of 15 minutes before doing resistance training. 2 On your first set of exercises keep the resistance light. 3 Stretching is recommended after the warm up or at the end of the workout. 4 Repetitions for training effects: Muscular Endurance - 12 to 25 repetitions with light resistance. Strength and Endurance - 8 to 12 repetitions Strength - 1 to 8 repetitions 5 A minimum of 2 sets of each exercise is recommended, 2 to 3 sets is most common.
Bench Press 1 Adjust the bench to where the seat back is at an incline. 2 Handles should be attached to inner loop. 3 Sit down with feet flat on the floor, back flat against the pad. 4 Grasp handles at shoulder level, elbows should be aligned directly under wrists. 5 Press the handles out at a slight angle directly over your eyes. 6 As you extend your arms, exhale with the handles coming slightly together. 7 Remember to keep your feet flat, butt down, and back flat against the pad.
Chest Fly 1 Adjust bench to where seat back is at an incline. 2 Handles should be attached to inner loop. 3 Sit down with feet flat on floor, back flat against the pad. 4 Grasp the handles and turn your palms inward. 5 Slowly lower the handles keeping your elbows slightly bent. 6 Lower the handles to eye level, then return to starting position. 7 Remember to maintain a slight bend in your elbows and keep palms turned in. 8 Inhale while going down, exhale coming up.
Shoulder Press 1 Adjust bench to where seat back is lying flat. 2 Handles should be adjusted to outer loop. 3 Sit down with feet flat, stomach tight, back straight. 4 Grasp handles at shoulder level. 5 While keeping stomach tight and back straight, press handles straight overhead. 6 Your arms should be directly aligned with your ears as you extend upward, bringing handles together. 7 Return to starting position with handles just outside your shoulders. 8 Exhale upon exertion.
Abdominal Crunch 1 Adjust bench to where seat back is at an incline. 2 Handles should be adjusted to outer loop. 3 Sit down with feet flat, grasp handles at shoulders with palms facing forward. 4 Slowly flex your trunk forward until your elbows touch your thighs, keeping hands at the shoulder. 5 Return to start position maintaining constant tension on your abs. 6 Exhale upon exertion. Muscles used, abdominals.
Lat Pulldown 1 Attach long handle to upper cable latch. 2 Adjust seat back to the flat position. 3 Sit down facing the back of the machine. 4 The front of your chest should be directly under the bar. 5 Grasp the bar with a wide grip. 6 Lean back slightly, pull the bar down to the top of the chest, keeping your back straight. 7 Return to start position in a slow controlled manner. Muscles being used, mid back.
Tricep Pushdown 1 Attach chain and handle to upper cable latch. 2 Stand erect and grasp handle at shoulder width. 3 While keeping elbows at your side, push the bar straight down to your thighs. 4 Keep your stomach tight and a slight body tilt forward. 5 Return to the starting position under control. 6 Do not let elbows come away from your side. Muscles used, triceps.
Aerobic Rowing 1 Remove flat bench seat back. 2 Adjust handles to inner loop. 3 Sit on small gliding seat. (Pull seat knob 1/4 turn for glide.) 4 Face the machine, grasp handles, place feet on front bar, sit up straight. 5 Begin with knees bent, arms fully extended. 6 As you extend your legs pull handles in to your side. 7 Repeat motion continuously maintaining erect posture. Muscles used, legs and back.
Seated Row 1 Adjust seat back to flat. 2 Adjust handles to inner loop. 3 Sit up straight maintaining erect posture. 4 Grasp handles and pull to your side keeping palms down or in. 5 Return to starting position fully extending arms but keeping back straight. Muscles used, mid back.
Standing Bicep Curl 1 Assume a standing position in front of the back of the machine. 2 Adjust handles to inner loop. 3 Grasp the handles with palms facing forward. 4 Slowly flex your elbow bringing your wrist toward your shoulder. 5 Do not let your elbows come forward. Maintain erect posture keeping stomach tight. 6 Return to start position with a slow controlled manner. Muscles used, biceps.
Leg Curl 1 Remove long seat back from machine. 2 Adjust gliding seat by turning knob 1/4 turn. 3 Sit facing the front of machine with the back of your ankles over the top pad. 4 Wrap the waist strap around your waist attaching to inner loop. 5 By using the back of your ankles, pull your body toward your feet. 6 Return in a slow controlled manner, maintaining erect posture. Muscles used, hamstrings.
Leg Press 1 Remove the long flat bench. 2 Adjust gliding seat by turning knob 1/4 turn. 3 Sit on seat facing back of the machine. 4 Wrap the waist strap around your waist using inner loop. 5 Place your feet on the bar in front of you. 6 Fully straighten your legs while maintaining a straight back. 7 Return to the start position under control. Muscles used, thighs, ham strings and hips.
Preacher Curl 1 Attach preacher bench and adjust height. 2 While sitting on bench place arms over the preacher bench and grasp handle as shown. 3 Slowly curl arms upward. 4 Return to starting position. 5 Exhale while raising arms. Muscles used, biceps and fore arms.
Leg Extension 1 Adjust bench to where the seat back is at an incline. 2 Sit down on bench and place thighs on top of the foam pads resting on the back of the knee. 3 Place feet underneath the lower foam pads. 4 Hold onto the sides of the bench seat. 5 Raise legs as high as it is comfortable. 6 Return slowly to starting position. 7 Exhale upon raising legs. Muscles used, quadriceps.
Alternate Leg Exercises Ankle Eversion Start Finish Ankle Inversion Start Finish Back Leg Extension Start Finish Calf Raise Start Finish 18
Alternate Leg Exercises Hip Extension Start Finish Modified Hip Extension Start Finish Hip Flexor Start Finish Lying Leg Curl Start Finish 19
Alternate Leg Exercises Lying Leg Extension Start Finish Standing Leg Abductor Start Finish Standing Leg Adductor Start Finish 20
Alternate Back Exercises Close-grip Pulldown Start Finish Lat Fly Start Finish Modified Lat Pulldown Start Finish Lower Back Extension Start Finish 21
Alternate Back Exercises Lying Lat Pulldown Start Finish One arm Row Start Finish Reverse-grip Lat Pulldown Start Finish Scapular Retraction Start Finish 22
Alternate Back Exercises Stiff-arm Pulldown Start Finish Alternate Chest Exercises Close-grip Press Start Finish Decline Press Start Finish 23
Alternate Chest Exercises Incline Press Start Finish One arm Fly Start Finish Resisted Punch Start Finish Shoulder Pullover Start Finish 24
Alternate Shoulder Exercises Front Shoulder Raise Start Finish Inner Fly Rotation Start Finish Lateral Raise Start Finish Lying Shoulder Raise Start Finish 25
Alternate Shoulder Exercises Outer Fly Rotation Start Finish Rear Delt Row Start Finish Reverse Fly Start Finish Scapular Protraction Start Finish 26
Alternate Shoulder Exercises Shoulder Extension Start Finish Shoulder Shrug Start Finish Alternate Arm Exercises Concentration Curl Start Finish 27
Alternate Arm Exercises Lying Bicep Curl Start Finish Lying Tricep Pushdown Start Finish Overhead Tricep Extension Start Finish Reverse Bicep Curl Start Finish 28
Alternate Arm Exercises Seated Bicep Curl Start Finish Seated Wrist Curl Start Finish Seated Wrist Extension Start Finish Single arm Tricep Pushdown Start Finish 29
Alternate Arm Exercises Tricep Cross Press Start Finish Tricep Kickback Start Finish Tricep Press Start Finish Wrist Curl Start Finish 30
Alternate Arm Exercises Wrist Extension Start Finish Alternate Ab Exercises Abdominal Crunch Start Finish Oblique Crunch Start Finish 31
Alternate Ab Exercises Oblique Twist Start Finish Resisted Reverse Crunch Start Finish Reverse Crunch Start Finish 32
Notes 33
Patent Nos. 6,585,626 B2 & 6,595,905 B2 with other patents pending 2003© Stamina Products, Inc. All Rights Reserved.
