HMS ATLAS TYTAN 22, Manual Instruction

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4
Preacher curls
(biceps-forearm flexors)
Fit "t"-bar to low pulley and roll pads
to top hole sit on seat and lean
forward grip the bar and place
elbows against roll pads, curl bar in
an arc upwards as far as possible.
5
Preacher curls-reverse grip
(biceps-with very strong emphasis
On forearm muscles)
Same as for preacher curls but
With, a reverse grip. You may find
That your forearm grip is the
Limitation with this exercise and
Not your bicep strength.
6
Wrist curl
(forearm flexors)
Fit "t" bar to low pulley and
Roll pad to top hole. Rest
Forearms on roll pads while
Gripping bar. "curl" your wrists
With as much range as possible,
Reverse grip works the.
7
Leg curl
(hamstring group)
This exercise is preformed with one
leg at a time. Fit the roll pads to the
top hole. Hook your leg around with
your knee against the top pad curl
as far as possible.
8
Leg extensions
(quadriceps)
Fit the roll pads to the bottom
Hole. Hook your legs around the
Roll pads and grip the bottom of
The seat. Slowly straighten your
9
Crunchies
(rectus abdominis-serratus-lower
latissi-mus dorsi)
Fit "t" bar to high pulley and
Roll pads to bottom hole. Hook
Your legs around the roll pads
And grip the bar bend at the
Waist and curl forward and
Down as far as possible.
10
Straight arm pullover
(latissimus dorsi-serratus-
pectorals)
Fit "t" bar to high pulley, sit back
and grip handles with arms straight.
Pull the bar downwards in an arc as
far as possible, lean forward to
increase range of arc.
11
Lat pull front
(latissimus dorsi-posterior
Del toidbiceps brachialis)
Fit lat bar to high pulley and roll
pads to top poiton. Grip handles
and sit with thighs under roll pads.
Arch your back and pull the bar to
your chest.
12
Butterfly (pec-dec flyes)
(pectroals, almost completely
Isolated)
Set pre-stretch, upper arm
Parallel with floor and your
Forearms against the roll pads.
Push with your elbows. Not your
Hands.