cable machine exercises chart pdf
The exercises described can all be performed on your machine although in some cases only if you have purchased optional attachments. Feet should be.
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THREE-DA Y SPLIT WORKOUTS If you ar e advanced and r eady for a challenge consider a Thr ee-Day Split.
. Daily fitness assessment - Body for Life. P eople rarely perform more than the occasional drill or two on the cable machine not realizing that they can perform a full body workout on this versatile machine. Cable Motion Dual Adjustable.
Keep your chest up and your back flat. Stand back to put tension on the cables and bend your hips back until your torso is parallel to the floor. Place right foot a few feet in front of left knees slightly bent and raise handle to shoulder elbow bent and in line with wrist.
Consult a physician prior to commencing your exercise program. Cut 2 45-degree pieces off of the 925 2x4 board. 1 Romanian deadlift.
Created with WorkoutLabs Fit workout builder. Keep your lower back flat and your chest up. Overhead Cable Biceps Curl.
A brief overview of cable training history exercises and regimens SECOND EDITION. Safety and Warranty LIFE FITNESS Cable Motion Owners Manual 1-4 HOW TO GET PARTS SERVICE Simply call Customer Support Services at 800 351-3737 or 847 451-0036 Monday through Friday from 800 am. You can do pushdowns or overhead extensions with a straight bar angled bar or rope see figure 103.
Rotate your hips and explode up pulling the cable diagonally up and across your body. Good luck fitting those two into your garage or living room let alone. Perform each exercise individually for 3-4 sets of 8-15 reps each.
Upward Cable Crossovers 3 sets 12-15 reps Chest Cable Seated Row 3 sets 12-15 reps Back and Biceps Cable Deadlift 3 sets 12-15. This workout is targeted at the glutes hamstrings quads and calves. To vary your workout be sure to choose at least one exercise in each of the major muscle groups.
Attach Lat Bar to high pulley cable. Face away from the machine and pick up the handle so. I found it easiest to attach the shelf supports to the top board and then to attach it as a piece to the 6 board.
With your back straight and shoulders rolled back keep your core tight. Brace core and push handle forward until arm is. Perform opposing antagonist exercises in supersets for 3.
To work your entire body complete 1Ð2 sets of each exercise every other day three days a week. The overhand cable biceps curl trains the biceps laterally instead of anteriorly. Extend your elbows to drive the cables straight back behind you.
Sit on bench facing into the machine with your thighs under Smith Bar. Contact a personal trainer for more advanced exercise options. If you feel faint dizzy or experience pain stop and consult your physician.
Stand facing the cable machine with the pulley on the lowest setting. G5_PRG_10-11-2007 - Reference Sheet1pdf - Read File Online - Report Abuse. The workouts defined ar e suggested r outines.
Keeping your elbows back during movement slowly pull the Bar down until it lightly touches the upper part of your chest. If you have any questions on the proper use of the equipment please call Life Fitness at 1800 689 622. Take three seconds to lower the weight and hold the bottom position for two seconds.
Fatmans Guide to Cable Training 1. Using a hand sawcircular sawetc. Grasp Lat Bar 3 to 6 inches wider than your shoulders on each side.
You have to realize that this is not intended for substantial gains in muscle but rather as an often needed. CABLE EXERCISES The cable machine is a versatile piece of equipment for training the triceps brachii muscles. Fasten it dead center to the top board using 2.
And this exercise great option to target the biceps both heads with emphasis on the short head and grow your arms from a different angle. Daily fitness assessment Chart your weight-training progress daily. Use a rope handle connected to the lowest pulley and to begin with choose a moderate weight.
You can also do. Hold a dumbbell in each hand by your side as you lower yourself into a squat by flexing your knees backward. The different ways that you can use cables to work on your triceps are almost too numerous to mention.
In the light of that I have devised a full-body program to be performed entirely on the cable machine. And pictures may not exactly match the machine you have bought. Sets 3 Reps 12 Rest 60sec.
If using handles grab a handle in each hand and stand up. Since each exercise works differently muscles you can do this. Apr 17 2018 - View the Cable Station workout with easy-to-follow exercise illustrations and download as printable PDF.
Sets of 12 reps on the latest Biceps Optimizer 3000 machine supersetted by one burn-out set on the Inclined Pec Blaster. Hook two handles or a rope to the cable hook. Keep your arms straight throughout.
Rest for 30 seconds to 1 minute between sets. If you wanted you could do three circuits of each exercise below instead of doing any rest between each one. We have included descriptions of 52 different strength training exercises along with several different variations of almost every exercise.
Grasp the handle with both hands. The G5 Cable Motionu2122 Gym System is the one machine that lets you do it all from traditional strength training to movement-improvement exercises. This is a three day per week workout.
Stand in the Smith machine with your feet shoulder- width apart.
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