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Weight Bench Exercise Guide
Lat pull down
Developing the Latissimus Dorsi muscle
1. Select Desired Weight
2. Attach lat bar to the end of Upper cable
3. Sit, facing into the machine with knee
under seat back for support.
4. Grip the lat bar at extreme ends.
5. Pull the bar down toward your upper
chest.
6. 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.
Biceps Curl
Developing the Triceps muscles
1. Select Desired Weights
2. Adjust biceps curl pad to the desired
height
3. Attach the Short bar and chain to the end
of the Lower cable with Gourd hooks.
4. Position upper arm on the Biceps curl
pad
5. Grasp Short bar with your palm facing up.
6. Curl bar upward by pivoting from the
elbow.
7. Return to the start position in a slow and
controller manner repeat exercise
Biceps curls can be conducted using
Dumbbell attached for both arms or one arm
at a time.
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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