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11. Wrist curls: lower arm
Sit with both legs on the padding, hold the handles in both hands, pull slowly to your body
and release. Brace your elbows in your hips.
12. Biceps curls: shoulders, biceps
Stand with both legs on the front stand. Slowly raise handle to brace in your hips. Alternate
one arm at a time.
13. Dog swim: triceps
Knee on the padding on both legs, tilt your torso forward and hold the handles in both
hands. Now extend both arms at the same time to the back.
8. Low butterfly: lower chest, shoulders, biceps
Slowly pull both arms from back to front, hold briefly before releasing slowly.
9. High butterfly: chest, belly, lower back
Slowly pull both arms from back to front and return slowly.
10. Squat: quads, thighs, legs, buttocks
Lie on your back on the padding, bend both legs and place on the ground to the left and
right of the feet supports, hold the barbell with both hands, then slowly extend both legs
(not fully) and bend again.
7. WORKOUT INSTRUCTIONS
7. WORKOUT INSTRUCTIONS
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