Pro Fitness 923-7300, Manual

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EXERCISE 1 LEG N THIGH BURNER ROW
EXERCISE 2 FRONT DELTOID PULL
Sit facing the front of the Gym N Rower. Position the
seat close to the mainframe. Have your knees bent
and your feet firmly in the footrest. Now, grip the
handsets and, keeping your elbows tucked at your
sides, inhale and extend your legs straight, pushing
your body backward. Hold a moment, and then
exhale as you return to first position.
Repeat seven to 10 times, rest, and then do another
set. This will work your thighs and lower leg
muscles, as well as your shoulders and back. To
increase the tension, hook up another resistance
strap. But please don’t overdo it; if you get tired,
do less reps.
For this exercise sit with your back to the
mainframe. Grasp the pulley handle and bring it
up to your shoulder. Grasp the roller bar with your
other hand for support.
Now, as you inhale, extend your arm out in front of
you. Hold this pose a moment, and then exhale as
you retract your arm to first position
Repeat seven to 10 times, depending on your
present level of strength; then do another set. When
you’ve completed one arm, work the other.
This movement will give your front deltoids a good
workout.