11
I
NTERMEDIATE
E
XERCISES
R
ECOMMENDED FOR
M
EN
R
ECOMMENDED FOR
W
OMEN
#11 Seated
Bench Press:
Hook arm pulley
cable.
Grasp handles. Sit
at top of glideboard
facing away from
height adjustment
column. Put your legs
on the glideboard.
Bend elbows. Hold
handles, palms down,
on either side of
chest. Push forward
and upright slightly
by extending arms
straight out in front
of you. Slowly allow
hands to return to
position on either
side of chest. Repeat.
#12 Hip Abduction:
Hook arm pulley
cable.
Grasp handles and
sit at the top of the
glideboard, facing the
height adjustment
column. Place your
feet on the pulley
cables just to the
outside of pulleys.
Press your feet out-
ward keeping your
arms relaxed and
straight. This should
move the glideboard
up. Slowly allow your
feet to move back
toward the pulleys.
Repeat.
Muscle Groups
Exercised:
Chest, Shoulders,
Triceps, Abdominals
Muscle Groups
Exercised:
Outer Thighs, Hips,
Buttocks
#13 Seated Curls:
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 up, bend
elbow and bring hands
into shoulders. Then
lower hands to original
starting position.
Repeat.
I
NTERMEDIATE
E
XERCISES
R
ECOMMENDED FOR
M
EN
R
ECOMMENDED FOR
W
OMEN
#14 Tricep
Extension:
Hook arm pulley
cable.
Grasp handles. Lay
on your back, facing
away from the height
adjustment column,
with feet on the
glideboard. Bend
elbows so your hands
are above your face.
Keeping elbow
position stationary,
push handles away
from chest. Repeat.
Muscle Groups
Exercised:
Biceps, Forearms,
Shoulders
Muscle Groups
Exercised:
Triceps, Forearms
