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WORKOUT AND
NUTRITION GUIDE

™

PULL-UPS DIPS PUSH-UPS SIT-UPS

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Summary of Contents for Iron Gym

Page 1: ...WORKOUT AND NUTRITION GUIDE PULL UPS DIPS PUSH UPS SIT UPS...

Page 2: ...thank you for purchasing the JML IRON GYM The total upper body workout bar Transform your doorway into a gym IRON GYM is the multi function exercise bar you can use to do pull ups chin ups push ups s...

Page 3: ...Non slip rubberized feet Arched bar grips Outer bar grips Inner bar grips Foam end pieces 2...

Page 4: ...ach session by stretching and loosening your muscles through a warm up routine Do the exercises slowly and in a controlled stronger muscles You may want to follow this workout plan below If you find t...

Page 5: ...pieces together tightly as pictured Parts list 1 Plastic bar 2 Arched bar grips qty 2 3 Long bar right half 4 Long Bar left half 5 Plastic ring 6 Long bolts qty 2 7 Locking nut qty 4 8 Spring washer...

Page 6: ...frame Next position the bottom edge of the Plastic Bar into the installed 2 Safety Wedge then guide IRON GYM down until it is securely resting on the top of the door frame molding SEE FIG 2 Then make...

Page 7: ...cles through a warm up routine Do the exercises slowly in a controlled smooth and fluid manner Use variable hand grip positions to target different muscle areas SEE FIG 5 Interchange the position of y...

Page 8: ...you are no longer using 3 good form PUSH UP Choose a clear place on the floor and set the IRON GYM 1 down Grab and hold the desired grips then slowly lower yourself towards the floor until you reach t...

Page 9: ...ith the floor This will give you support and proper form Continue your workout until you feel you are no longer using 4 good form SIT UP DIP Place IRON GYM on the floor with Arched Bar Grips facing 1...

Page 10: ...should be consumed with every meal For example 4 6 ounce piece is considered 1 serving Limit dairy intake to 1st or 2nd meal All fruits should be consumed before 1pm No fruit juice Multi vitamin every...

Page 11: ...ce Steamed wild rice Whole wheat pasta Oatmeal Beans Sweet potato Broccoli Snow peas Peppers Lettuce Eggplant String beans Spinach Cucumbers No canned or dried fruits Green apple Grapefruit Cantaloupe...

Page 12: ...conditionally guaranteed for one year against all defects of workmanship and materials This guarantee does not affect your statutory rights If you have any problems or queries about this product pleas...

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