GoFit PowerTube Manual Download Page 16 | Manualshive

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background image

Chest Press

with

Rotation

POWER TUBE

Training Manual

22

Step 1

Step 2

Step 3

*

Lower Door Anchor Position

, through hinge side of door.

Oblique Trunk Twist

Step 1

Step 2

Step 3

*

Middle Door

Anchor Position

,

through hinge side

of door.

POWER TUBE

Training Manual

21

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Summary of Contents for PowerTube

Page 1: ...mechanical including photocopying recording or any other information storage and retrieval system without the written permission of GoFit LLC Develop a well rounded fitness plan with companion products and instructional content from GoFit Shop select retailers worldwide or visit us at www gofit net to find your total home fitness solution ...

Page 2: ...ch participation and you agree to the terms of these Warnings and Disclaimers The models depicted in this program are well trained athletes and only you and your doctor can assess whether you are suited for the exercises and or diets depicted in the program e g you may have pre existing injuries or other conditions that make the exercises or diets depicted inappropriate for you You acknowledge and...

Page 3: ...ER place the Door Anchor over or under the door POWER TUBES NEVER stretch Tubing or Bands more than twice its resting length ALWAYS inspect Tubing or Bands before every use DISCONTINUE USE if Tubing or Bands becomes nicked or torn ONLY use this product in the manner shown or intended NEVER leave unattended Read and follow all warnings and information before use Serous injury or fatality may occur ...

Page 4: ...mplete all the recommended reps and sets described in this manual Thank you for your GoFit purchase We strive to be your one source for superior innovative home fitness products at a great value For other GoFit products visit your local retailer or go to www gofit com and see our entire product line and more Exercise Program 4A Beginner 2 3 x weekly Start with lighter resistance tubes bands and in...

Page 5: ...30 sec alternate b w each exercise NON ANCHORED HIGH ANCHORED MID ANCHORED LOW ANCHORED LOW ANCHORED w ANKLE STRAP Advanced 3 4 x weekly NR No Recovery Move immediately to next exercise SET TIME REPS REST 3 sets of each exercise 3 sets of each exercise 3 sets of each exercise 3 sets of each exercise 3 sets of each exercise 45 60 sec or 12 reps 45 60 sec or 12 reps 45 60 sec or 12 reps 45 60 sec or...

Page 6: ...Squats POWER TUBE Training Manual 1 Step 1 Step 2 Reverse Lunge Step 1 Step 2 POWER TUBE Training Manual 2 ...

Page 7: ...Bicep Curls Step 1 Step 2 POWER TUBE Training Manual 3 Alternating Bicep Curls Step 1 Step 2 POWER TUBE Training Manual 4 ...

Page 8: ...Alt Shoulder Press Step 1 Step 2 Step 3 POWER TUBE Training Manual 5 Upright Rows Step 1 Step 2 POWER TUBE Training Manual 6 ...

Page 9: ...Squat with Side Step Step 1 Step 2 Step 3 POWER TUBE Training Manual 7 Seated Lat Pull Down Step 1 Step 2 Upper Door Anchor Position through hinge side of door POWER TUBE Training Manual 8 ...

Page 10: ...w Step 1 Step 2 Upper Door Anchor Position through hinge side of door POWER TUBE Training Manual 9 Paddler s Row Step 1 Step 2 Upper Door Anchor Position through hinge side of door POWER TUBE Training Manual 10 ...

Page 11: ...nge Step 1 Step 2 Upper Door Anchor Position through hinge side of door POWER TUBE Training Manual 11 Chest Press Step 1 Step 2 Upper Door Anchor Position through hinge side of door POWER TUBE Training Manual 12 ...

Page 12: ...nsion Step 1 Step 2 Upper Door Anchor Position through hinge side of door POWER TUBE Training Manual 14 Post Delts High Low Step 1 Step 2 Upper Door Anchor Position through hinge side of door POWER TUBE Training Manual 13 ...

Page 13: ...nch Step 1 Step 2 Upper Door Anchor Position through hinge side of door POWER TUBE Training Manual 16 Triceps Kickback Step 1 Step 2 Upper Door Anchor Position through hinge side of door POWER TUBE Training Manual 15 ...

Page 14: ... Standing Rows continued to Pg 19 Middle Door Anchor Position through hinge side of door POWER TUBE Training Manual 18 Chest Flys Step 1 Step 2 Middle Door Anchor Position through hinge side of door POWER TUBE Training Manual 17 ...

Page 15: ...p 1 Step 2 Middle Door Anchor Position through hinge side of door POWER TUBE Training Manual 20 Standing Rows Continued Step 3 Step 4 Middle Door Anchor Position through hinge side of door POWER TUBE Training Manual 19 ...

Page 16: ...OWER TUBE Training Manual 22 Step 1 Step 2 Step 3 Lower Door Anchor Position through hinge side of door Oblique Trunk Twist Step 1 Step 2 Step 3 Middle Door Anchor Position through hinge side of door POWER TUBE Training Manual 21 ...

Page 17: ... Step 1 Step 2 Step 3 Lower Door Anchor Position through hinge side of door POWER TUBE Training Manual 24 Bicep Curl POWER TUBE Training Manual 23 Step 1 Step 2 Lower Door Anchor Position through hinge side of door ...

Page 18: ...ced POWER TUBE Training Manual 26 Step 1 Step 2 Lower Door Anchor Position through hinge side of door Abdominal Crunches POWER TUBE Training Manual 25 Step 1 Step 2 Lower Door Anchor Position through hinge side of door ...

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