Viavito ROKAI, Exercise Manual

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Seated Tricep Extensions
Exercise Seated Tricep Extensions
Muscles Targeted Triceps
Instructions
• Sit on the seat with the feet on the footplates and the
knees slightly bent
• Hold the bar in both hands a shoulder distance apart with
the palms facing down
• Bend the elbows and rest them on the knees
• Extend the arms long
• Bend the arms back to start position and repeat
Sets and Reps
3 sets of 10
Seated Bicep Rise
Exercise Seated Bicep Rise
Muscles Targeted Chest, shoulders, biceps
Instructions
• Sit on the seat with the feet on the footplates and the
knees slightly bent
• Hold the bar in both hands a shoulder distance apart with
the palms facing up
• Bend both elbows to 90 degrees and rest them on the
knees
• Keeping the arms bent lift them from the shoulders until
the elbows reach shoulder
• Return to the start position
Sets and Reps 3 sets of 10
1 2
1 2
3 4
R R