BIO FORCE
®
EXERCISES
59
CHEST & BACK
SINGLE ARM
OVERHAND
PULL DOWN
START:
Sit facing frame. Grip one
handle with palms facing forward.
Lean back slightly.
MOTION:
Bend elbow and pull handle
down to chest. Pause at bottom of
motion. Extend elbow and raise to
starting position.
TIPS:
Hold leaning position throughout
exercise. Do not move torso forward
or back. Maintain straight spine while
leaning. Do not tip or rotate to one side.
Contract abdominals to stabilize torso.
Perform on both sides.
44
MUSCLE GROUPS EXERCISED:
Latissimus, biceps
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles/Lat Tower
REVERSE GRIP
PULL DOWN
START:
Sit facing frame. Lean back slight-
ly. Grip handles in underhand position.
MOTION:
Bend elbows and pull handles
down to chest. Pause at bottom of
motion. Extend elbows and raise to
starting position.
TIPS:
Hold leaning position throughout
exercise. Do not move torso forward
and back. Maintain straight spine while
leaning. Do not round lower back.
Contract abdominals to stabilize torso.
45
MUSCLE GROUPS EXERCISED:
Latissimus, biceps
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles/Lat Tower
SINGLE ARM REVERSE
GRIP PULL DOWN
START:
Sit facing frame. Lean back slight-
ly. Grip one handle in underhand position.
MOTION:
Bend elbow and pull handle
down to chest. Pause at bottom of
motion. Extend elbow and raise to
starting position.
TIPS:
Hold leaning position throughout
exercise. Do not move torso forward or
back. Maintain straight spine while lean-
ing. Do not tip or rotate to one side.
Contract abdominals to stabilize torso.
Perform on both sides.
46
MUSCLE GROUPS EXERCISED:
Latissimus, biceps
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
On/Bottom
Position
LEG LIFT:
On
ACCESSORIES:
Handles/Lat Tower
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
30
8 WEEK BODY TRANSFORMATION PLAN
In just two short months you can be on your way to achieving your fitness dreams.
That's right…just two months…eight weeks…60 days.
That is all it takes to follow my body transformation plan. And best of all, when you finish my
8 week program, you'll be hooked. You are going to feel and look better than ever. Friends,
relatives and co-workers are going to marvel at the changes in your body. And you know
what? You are going to want more!
So what have you got to lose? Step up and take the eight week challenge. I don't care how
old you are…I don't care what shape you are in…I don't care if you're an elite athlete or the
farthest you walk is from the couch to the fridge. You're going to work…You're going to
sweat…And I'm going to make sure you love every minute of it! The results you'll see
when you take the eight week challenge are going to blow you away! So get ready to get
yourself into the best shape of your life and see what you've been missing!
PLAN INTRODUCTION:
Any fitness plan has three parts: Strength Training, Proper Nutrition and Aerobic Exercise.
Each part is essential to success. If you miss anyone of the elements, you will not see the
results you are after. My 8 Week Plan contains all three. Take a look at the outlines below.
Review each part and make them a part of your life.
GETTING STARTED:
Everyone has to start somewhere…and this is it. Take a photo of yourself today in your
swimsuit. Guys - shirts off! Ladies - make it a two piece! Now is the time to make an
honest assessment of where you are…and where you want to go. Also, take your
measurements. You will find a body measurement guide at the end of this manual.
Note that we are not going to concern ourselves too much with body weight. This is
because body weight does not always tell the whole story. It is a fact that fat weighs
less than muscle, but muscle is leaner and more compact than fat. So…you can be
losing inches and getting the lean, sexy body you've always wanted, but not be losing
that much weight. That is because you are trading fat for muscle. Therefore, a better
indicator is inch loss…Even easier than that is noticing how much better your clothes fit.
Okay…so you've taken your picture and your measurements. Store them in a safe place.
In 8 weeks, you are going to be amazed at the difference!
ERIC LICHTER
Professional Trainer
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