Finnlo Bio Force 3842, User Manual

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BIO FORCE
®
EXERCISES
56
CHEST & BACK
SINGLE ARM
INCLINE CHEST PRESS
START:
Sit facing away. Grip one handle
with palm down. Elbow bent 90 degrees
at shoulder level. Cable over arm.
MOTION:
Extend elbow and press arm to
upward angle. Pause at end of motion.
Bend elbow back to starting position.
TIPS:
Press arm forward and upward in
arcing motion. Handle to head height at
end of motion. Avoid rotating torso while
pressing. Maintain upright posture in
seated position. Contract abdominals to
stabilize back. Perform on both sides.
35
MUSCLE GROUPS EXERCISED:
Pectoralis, triceps,
anterior deltoids
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
CHEST FLYE
START:
Sit facing away. Grip handles with
arms open to sides. Palms facing front.
MOTION:
Close arms in front of chest.
Pause at end of motion. Open arms to
starting position.
TIPS:
Keep arms almost straight through-
out exercise. Do not bend elbows at end
of motion. Elbows and wrists in line with
shoulders. Maintain upright posture in
seated position. Contract abdominals to
stabilize back.
36
MUSCLE GROUPS EXERCISED:
Pectoralis, anterior deltoids
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
SINGLE ARM
CHEST FLYE
START:
Sit facing away. Grip one handle
with arm open to side. Palm facing front.
MOTION:
Close arm in front of chest.
Handle to midline of chest. Pause at end
of motion. Open arm to starting position.
TIPS:
Keep arm almost straight through-
out exercise. Do not bend elbow at end
of motion. Avoid rotating torso while
pressing. Maintain upright posture in
seated position. Contract abdominals to
stabilize back. Perform on both sides.
37
MUSCLE GROUPS EXERCISED:
Pectoralis, anterior deltoids
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
33
8 WEEK BODY TRANSFORMATION PLAN
WORKOUT #1 (45 sec rest between all sets)
• Squats - 3 sets of 15 reps (3 x 15)
• Seated Chest Press - 3 x 15
• Single Leg Squats - 2 x 15
• Incline Chess Press - 2 x 15
• Seated Leg Extensions - 2 x 15
• Chest Flyes - 2 x 15
• Lat Bar Pull Down (front) - 3 x 15
• Standing Triceps Pushdowns - 3 x 15
• Ab Crunch - 2 x 15 – When bent down (flexed position) hold this position for
2 seconds before releasing to a relaxed position.
• Oblique Crunch - 2 x 15 + 15 (15 reps to the left side and 15 reps to the right side)
WORKOUT #2 (45 sec rest between all sets)
• Straight Leg Dead Lifts - 3 x 15
• Seated Shoulder Press - 3 x 15
• Leg Curls - 3 x 15 + 15
• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 3 x 15
3 sets of 15 for each exercise (3 x 15 + 15 + 15)
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 10 + 10 + 10
• Standing Biceps Curls - 3 x 15
• Calf Raises - 3 x 10 + 10 + 10 (toes in, out & straight)
• Seated Spinal Extension - 3 x 15
WORKOUT #3 (45 sec rest between all sets)
• Single Leg Squats - 3 x 15 + 15
• Single Arm Seated Chest Press - 3 x 15 + 15
• Seated Single Leg Extension - 3 x 15 + 15
• Single Arm Incline Chest Press - 3 x 15 + 15
• Standing Rows - 3 x 15
• Reverse Grip Pull Down - 2 x 15
• Seated Overhead Triceps Extension - 2 x 15
• Ab Crunch - 2 x 15 – 2 second holds at flexed position
• Oblique Crunch - 2 x 15 + 15
WORKOUT #4 (45 sec rest between all sets)
• Straight Leg Dead Lifts - 4 x 15
• Single Arm Shoulder Press - 4 x 15 + 15
• Leg Curls - 4 x 15 + 15
• Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoids Rows - 3 x 15 + 15 + 15
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 10 + 10 + 10
• Standing Biceps Curls - 3 x 15
• Calf Raises - 3 x 10 + 10 + 10 (toes in, out & straight)
• Seated Spinal Extension - 3 x 15
WORKOUT #5 (60 sec rest between all sets)
• Squats - 4 x 15
• Seated Chest Press - 4 x 15
• Single Leg Squats - 2 x 12
• Incline Chest Press - 2 x 12
• Seated Leg Extensions - 2 x 12
• Chest Flyes - 2 x 12
• Lat Bar Front Pull Down - 4 x 12
• Standing Triceps Pushdowns - 4 x 15
• Ab Crunch - 3 x 15 – 2 second holds at flexed position
• Oblique Crunch - 3 x 15 + 15
WEEK ONE
WEEK TWO