Thane Fitness Power Gym, Инструкция по эксплуатации

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SHOULDERS
• Forward raises (Photo19).
• Seated raises (Photo 15).
• Shoulder press (Photo 14).
• 3 cables, 5 sets of 8-15 reps with one set of sprint between each set.
BICEPS
• Seated arm curl (Photo 3).
• 3 cables, 5 sets of 8-15 reps with one set of sprint between each set.
TRICEPS
• Seated triceps extension (Photo 5).
• 3 cables, 5 sets of 8-15 reps with one set of sprint between each set.
QUADS - HAMS - GLUTES
• Leg press (Photo 22) 5 sets of 25 reps on level 11-12.
SPRINT
• 45-60 second sprint - 30 seconds regular pace. (3 sets - return to regular stepping.)
COOL DOWN
• 5 minutes cool down. Easy stepping, low intensity.
ABDOMINAL
• Abdominal crunch (Photo 26) 3 sets of 50 reps.
• 30 seconds between sets.
EXERCISES PERFORMED AFTER COOL DOWN
• 3 cables, 5 sets of 8-15 reps, 30 seconds rest between sets.
• Standing biceps curls (Photo 2).
• Concentration curls (Photo 4).
• Kick back tricep extension (Photo 6).
• Lateral pulls (Photo 7).
• Seated rows (Photo 8).
• One arm rows (Photo 9).
• Lateral standing raises (Photo 16).
• Shrugs (Photo 18).
• Leg extension (Photo 20).
• Leg curls (Photo 21).
• Adductions (Photo 23).
• Abductions (Photo 24).
• Hip extensions (Photo 25).
• Abdominal obliques (Photo 27).
STRETCHES
Seated position; stretch all body parts to be worked out to full extended position while
seated on the machine.