28
ToTal gYm
®
Premiere FliP CHarT
DaYs 2 anD 4
baCk - ConTinueD
#2 arm Pullover
Hook arm pulley cable.
Grasp handles and lay on your back
with your head at the top of the
glideboard. Stretch arms over head.
Bend knees and put your feet on the
bottom of the glideboard. Move arms in
an arc over the chest until they touch
the thighs. Slowly let arms go back to
original position. Repeat. Raise head
and shoulders while pulling to work
more abdominals.
musCle grouPs exerCiseD:
Shoulders, Upper Back, Triceps,
Upper Abdominals
#24 seaTeD HigH Pull
Hook arm pulley cable.
Grasp handles and straddle the top
of the glideboard facing the height
adjustment column. Sit with arms
stretched in front of you naturally.
Keeping your back straight and palms
down, pull the cables until the top
of your wrist is at your chin. Keep
your elbows high, parallel with your
shoulders. Slowly let the glideboard
return to the starting position. Repeat.
musCle grouPs exerCiseD:
Rear Shoulders, Trapezius, Biceps
Advanced Exercises for Men and Women
continued
