40
Pectoral Fly
Weight Bench Exercise Guide
Developing the pectoral
1. Select Desired Weight
2. Sit facing away from the machine and
position your back firmly against the
backrest pad
3. Place your forearms on the PEC fly foam
roll
4. Rotate your arms forward, as far as
possible, by contracting from the chest
5. Return to start position in a slow and
controller manner repeat exercise
Beginners:
10 Reps with light weights
Intermediate
: 10 Reps / 3 sets
Advanced:
10 Reps/4 sets with gradually
Leg Extension
Developing the Quadriceps muscles
1. Select Desired Weight
2. Position back of your knee on top of the
round black foam roller pads.
3. Position the top of your feet against the
lower round foam roller pads.
4. Extension your legs forward, pivoting
from the knees, to full extension.
5. Return to start position in a slow and
controller manner repeat exercise
Beginners:
10 REPS with no weights
Intermediate:
20 REPS with light weights
Advanced:
20 REPS /2–4 sets with gradually
increase weights.
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