16
A
DVANCED
M
EN
’
S AND
W
OMEN
’
S
W
ORKOUT
:
D
AYS
2
AND
4-B
ACK
(
N
OTE THAT EXERCISE
#17
REQUIRES THE
W
ING
A
CCESSORY
.)
#4 Seated Row:
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
with your palms
facing each other at
shoulder width apart,
pull into your rib
cage. Slowly return to
original position.
Repeat.
#17 Pull Up:
Unhook arm pulley
cable. Attach wing
accessory
Pull glideboard up so
you can lay on your
stomach while holding
the wing. Top of glide-
board should be at
shoulder height. Pull
glideboard until your
hands touch your
shoulders. Then lower
yourself slowly until
your arms are fully
extended. Variations:
Palms up isolates the
biceps. Palms down
isolates the lats.
Muscle Groups
Exercised:
Upper Back,
Trapezius, Biceps
Muscle Groups
Exercised:
Upper Back,
Shoulders, Biceps
#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.
#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:
Shoulders, Upper
Back, Triceps, Upper
Abdominals
Muscle Groups
Exercised:
Rear Shoulders,
Trapezius, Biceps