Life Fitness GS6 プリント

INCLINE CHEST PRESS

CHEST

PECTORALS

SHOULDERS

DELTOIDS

INCLINE CHEST PRESS

Set Up:

Adjust small seat pad to incline position. Adjust bench

to the desired incline press position. Sit facing away

from the gym. Adjust press arm to desired start

position (90° angle between forearm and upper arm).

Exercise:

1. Grasp horizontal press handles, keeping a 90° angle

between forearm and upper arm (do not go beyond

this angle); wrists, elbows and shoulders are in

same plane.

2. Push press handles until arms

are fully extended without

locking the elbows. Do not

bring hands together.

3. Slowly return to start

position. Repeat.

W O R K O U T 1

W O R K O U T 2

TOTAL BODY WORKOUTS

(shown above)

The workouts defined above are suggested routines. To vary your workout, be sure to

choose at least one exercise in each of the major muscle groups. To work your entire

body, complete 1–2 sets of each exercise every other day, three days a week.

THREE-DAY SPLIT WORKOUTS

If you are advanced and ready for a challenge, consider a Three-Day Split Workout.

Choose up to all the exercises in each muscle group worked on a particular day. We

recommend performing the following workout for 3 consecutive days, resting on Day 4.

CHEST

TRICEPS

ABDOMINALS

SHOULDERS

BICEPS

BACK

LOWER BODY

ABDOMINALS

D A Y 1

D A Y 2

D A Y 3

REST

D A Y 4

In a continual effort to improve our products, specifications are subject to change. ©2002 Life Fitness, a division of Brunswick Corporation. All rights reserved. ParaBody and Variable Arc Press are trademarks of Brunswick Corporation. CO-086-02

E x e r c i s e C h a r t

G Y M S Y S T E M

LOW ROW

BACK

LATISSIMUS DORSI,

ERECTOR SPINAE

LOW ROW

Set Up:

Attach the short straight bar to the low pulley. Sit on

the floor with your knees slightly bent and feet against

the low row/calf block.

Exercise:

1. Grasp the bar with palms facing down. Lean

backward slightly (10°). Stabilize your torso by

contracting your abdominal muscles, lifting your

chest, and retracting your shoulder blades.

2. Pull the bar into your body, leading

with your elbows. Finish when

your hands are at abdominal

level.

3. Slowly return to start

position. Repeat.

DECLINE CHEST PRESS

Traditional

Set Up:

Adjust small seat pad to flat position. Adjust bench to

the decline position. Lay face up on bench. Depress

remote press arm handle, adjust to start position and

release.

Exercise:

1. Grasp horizontal press handles, keeping a 90° angle

between forearm and upper arm (do not go beyond

this angle); wrists, elbows, and shoulders are in the

same plane.

2. Push press handles until arms

are fully extended without

locking out elbows. Do not

bring hands together.

3. Slowly return to start

position. Repeat.

REVERSE BICEPS CURL

BICEPS

FOREARMS

REVERSE BICEPS CURL

Set Up:

Attach short straight bar to the low pulley (chain may

be added if more range is needed).

Exercise:

1. Stand facing the gym with balls of feet on the foot

platform. Grasp the bar with palms facing down,

hands shoulder-width apart.

2. Starting with arms fully extended (do not lock out

elbows), curl the bar up toward chest, keeping

wrists and torso straight and

elbows stationary.

3. Slowly return to start position.

Repeat.

LATERAL RAISE

SHOULDERS

DELTOIDS

LATERAL RAISE

Set Up:

Attach chain and ankle strap to low pulley.

Exercise:

1. Stand sideways to the gym. Knees are slightly bent

and feet are shoulder-width apart. The foot closest

to the low pulley is on the foot platform.

2. Grasp the strap with your outside hand and lift

directly out to the side of your body, keeping the

wrist straight and arm slightly

arched.

3. Slowly return to start position.

Repeat. After you complete

one set, switch to the other

side.

HIP EXTENSION

LOWER BODY

GLUTES,

HAMSTRINGS

HIP EXTENSION

Set Up:

Attach ankle strap to low pulley and then to your ankle

(chain may be added if more range is needed).

Exercise:

1. Stand facing the gym with weight balanced on

support leg (leg with strap is directly in front of the

low pulley).

2. Extend leg back in a smooth controlled motion. Keep

leg and back straight with head

up. Do not arch back.

3. Slowly return to start position.

Repeat. After you complete

one set, switch to the other

side.

HIP ABDUCTION

LOWER BODY

OUTER THIGH

HIP ABDUCTION

Set Up:

Attach ankle strap to low pulley and then to your ankle

(chain may be added if more range is needed).

Exercise:

1. Stand sideways to the gym with strapped outer leg

angled slightly toward low pulley (body weight is

balanced on stationary inner leg).

2. Extend leg out to side as far as possible, keeping

hip stationary.

3. Slowly return to start position.

Repeat. After you complete

one set, switch to the other

side.

HIP ADDUCTION

LOWER BODY

INNER THIGH

HIP ADDUCTION

Set Up:

Attach ankle strap to low pulley and then to your ankle

(chain may be added if more range is needed). Adjust

press arm outward for support.

Exercise:

1. Stand sideways to the gym with strapped inner leg

angled slightly toward low pulley (body weight is

balanced on stationary outer leg).

2. Draw leg in front of body as far as

possible, keeping the hip

stationary.

3. Slowly return to start

position. Repeat. After you

complete one set, switch

to the other side.

ABDOMINAL CRUNCH

ABDOMINALS

ABDOMINAL CRUNCH

Set Up:

Attach the ab/triceps strap to the mid pulley. Adjust

bench to the horizontal position.

Exercise:

1. Sit facing away from the gym. Grasp the straps in

each hand and bring your hands forward until the

straps are on both sides of your neck.

2. Rest your hands on your upper chest just below

your shoulders, palms facing

inward.

3. Curl your body forward and

down simultaneously.

4. Slowly return to start

position. Repeat.

PEC FLY

Set Up:

Adjust bench to horizontal position. Sit facing away

from the gym.

Exercise:

1. Sit keeping your back pressed against the pad and

shoulder blades retracted. Grasp handles so that

your hands are at mid-chest level.

2. Extend your arms using a neutral (palms facing

inward) grip, keeping hands slightly in front of your

body, elbows up and slightly bent.

3. Bring your arms together in front

of your chest.

4. Slowly return to start position.

Repeat.

W O R K O U T 3

REAR DELTOID

Set Up:

Adjust bench to horizontal position. Rotate pec fly

handles as far backward as possible. Sit facing into

gym with chest against back pad.

Exercise:

1. Grasp pec fly handles in a neutral (palms facing

inward) grip. Keep elbows pointing outward. Head up.

2. Move hands slowly apart without bending at the

elbows and maintaining a slight arc in the arms.

Extend until hands are slightly in

front of chest.

3. Slowly return to start position.

Repeat.

DUMBBELL PRESS

Set Up:

Adjust bench to any position – decline, flat or selected incline

angle (small seat pad is horizontal in decline and flat press

positions, inclined for any incline angle). Adjust press arm to

lowest position. Press handles can be tucked under bench.

Exercise:

1. Grasp dumbbells and sit with your back against the

bench. Pinch shoulder blades into pad, lift the chest, and

pull the abdominal muscles inward.

2. Start with your hands just above chest level, assuming

a 90° angle between your forearms and

chest. Wrists, elbows, and shoulders

are in the same plane. Press the

dumbbells straight up while

bringing your hands together

until arms are fully extended

without locking out elbows.

3. Slowly return to start position.

Repeat.

ONE ARM BICEPS CURL

BICEPS

ONE ARM BICEPS CURL

Set Up:

Attach ankle strap to low pulley (chain may be added

if more range is needed).

Exercise:

1. Stand facing the gym with one foot on the foot

platform. Grasp the ankle strap with one hand, palm

facing up.

2. Starting with arm fully extended (do not lock out

elbow), bring strap up toward chest, keeping wrist

and torso straight.

3. Slowly return to start position.

Repeat. After you complete one

set, switch to the other side.

ONE ARM TRICEPS EXTENSION

TRICEPS

ONE ARM TRICEPS EXTENSION

Set Up:

Attach ankle strap to high pulley (chain may be added

if more range is needed).

Exercise:

1. Stand facing the gym. Grasp the strap with one

hand, palm facing up.

2. Start with forearm at a 90° angle to your body.

Keeping elbow at side, press strap down until arm

is fully extended.

3. Slowly return to start position.

Repeat. After you complete one

set, switch to the other side.

DUMBBELL SHOULDER PRESS

SHOULDERS

DELTOIDS

DUMBBELL SHOULDER PRESS

Set Up:

Adjust small seat pad to incline position. Adjust bench

to shoulder press position (last position). Adjust the

press arm down to the lowest position. Sit facing away

from gym.

Exercise:

1. Start with dumbbells above the top of shoulders so

there is a 90° angle between upper arms and forearms.

2. Pinch shoulder blades into back pad, lift the chest,

and pull the abdominal muscles

inward. Keeping your head up

and your back against the back

pad, press dumbbells upward

without locking out elbows.

3. Slowly return to start

position. Repeat.

LEG PRESS

(OPTIONAL ATTACHMENT)

LOWER BODY

QUADS, GLUTES

LEG PRESS

(OPTIONAL – MAY SUBSTITUTE LEG

CURL/EXTENSION, SEE WORKOUT 1)

Set Up:

Adjust leg press back pad so that your start position

is a 90° angle between the thigh and lower leg. Sit,

placing feet on foot platform so that the feet and

lower legs form a 90° angle.

Exercise:

1. Grasp seats handles and slowly push legs away

from foot platform. Do not lock out knees.

2. Slowly return to start position.

Repeat.

CALF RAISE

(OPTIONAL ATTACHMENT)

LOWER BODY

CALVES

CALF RAISE

(OPTIONAL)

Set Up:

Sit with the balls of feet on bottom edge of leg press

foot platform. Extend leg without locking out knees.

Adjust back pad if more range is needed.

Exercise:

1. Slowly push balls of feet outward as far as possible.

2. Slowly lower heels beyond the edge of foot platform

as far as possible. Repeat.

ABDOMINAL CRUNCH

ABDOMINALS

ABDOMINAL CRUNCH

Set Up:

Attach the ab/triceps strap to the mid pulley. Adjust

bench to the horizontal position.

Exercise:

1. Sit facing away from the gym. Grasp the straps in

each hand and bring your hands forward until the

straps are on both sides of your neck.

2. Rest your hands on your upper chest just below

your shoulders, palms facing inward.

3. Curl your body forward and down

simultaneously.

4. Slowly return to start position.

Repeat.

BACK

LATISSIMUS DORSI

SHOULDERS

POSTERIOR

DELTOID

CHEST PRESS

CHEST

PECTORALS

SHOULDERS

DELTOIDS

CHEST PRESS

Set Up:

Adjust bench to the flat (horizontal) position. Lay face

up on bench. Position your body so that pressing

handles are at mid-chest level. Depress remote press

arm handle, adjust to start position (90° angle between

forearm and upper arm), and release.

Exercise:

1. Grasp horizontal press handles, keeping a 90° angle

between forearm and upper arm (do not go beyond this

angle); wrists, elbows and shoulders are

in the same plane.

2. Push press handles until arms are

fully extended without locking

out elbows. Do not bring

hands together.

3. Slowly return to start position.

Repeat.

PULLDOWN

BACK

LATISSIMUS DORSI

BICEPS

PULLDOWN

Set Up:

Attach lat bar to the high pulley. Adjust seat so you

can comfortably sit facing the gym with your thighs

secured under the roller pads.

Exercise:

1. With your hands slightly wider than shoulder-width

apart, grasp the lat bar with arms fully extended.

2. Pull the bar down, keeping hands, forearms and

elbows in the same plane as the cable, until it is

even with your upper chest.

3. Slowly returning to start position,

let the bar rise without locking

out elbows. Repeat.

CONVERGING CHEST PRESS

Set Up:

Adjust bench to any position – decline, flat or selected incline

angle (small seat pad is horizontal in decline and flat press

positions, inclined for any incline angle). Depress remote

press arm handle and adjust press arm to start position (90°

angle between forearm and upper arm), and release. Wrists,

elbows, and shoulders are in the same plane.

Exercise:

1. Pinch shoulder blades into back pad, lift the chest, and

pull the abdominal muscles inward.

2. As you press outward, simultaneously

bring handles together in a

converging motion without locking

out elbows. It is important to

pull hands together throughout

the pressing movement.

3. Slowly return to start

position and repeat.

STANDING BICEPS CURL

BICEPS

STANDING BICEPS CURL

Set Up:

Attach lat bar or short straight bar to low pulley (chain

may be added if more range is needed).

Exercise:

1. Stand facing the gym with balls of feet on the foot

platform. Grasp the bar with palms facing up, hands

shoulder-width apart.

2. Starting with arms fully extended (do not lock out

elbows), curl the bar up toward chest, keeping

wrists and torso straight and

elbows stationary.

3. Slowly return to start position.

Repeat.

TRICEPS PRESS

TRICEPS

TRICEPS PRESS

Set Up:

Attach lat bar or short straight bar to high pulley (chain

may be added if more range is needed).

Exercise:

1. Stand facing the gym. Grasp the bar with palms

facing down, hands shoulder-width apart.

2. Start with forearms at a 90° angle to your body.

Keeping elbows at sides, press bar down until

arms are fully extended.

3. Slowly return to start position.

Repeat.

SHOULDER PRESS

SHOULDERS

DELTOIDS

SHOULDER PRESS

Set Up:

Adjust small seat pad to incline position. Adjust bench

to shoulder press position (last position). Adjust press

arm using the remote press arm adjustment handle to

a comfortable shoulder press position. Sit facing away

from gym. Press handles should now be slightly above

shoulders.

Exercise:

1. Pinch shoulder blades into back

pad, lift the chest, and pull the

abdominal muscles inward.

2. Keeping your head in line with

your back, press your hands

upward without locking out

elbows. Do not bring hands

together.

3. Slowly return to start

position. Repeat.

LEG EXTENSION

LOWER BODY

QUADRICEPS

LEG EXTENSION

Set Up:

Adjust the small seat pad to the incline position.

Adjust the leg curl/extension arm to the downward

position. Sit with knees placed over the top roller

pads and feet placed behind and under the lower roller

pads. Make sure the axis of rotation of your knee

aligns with the leg curl and extension pivot bolt.

Exercise:

1. Fully extend legs without locking

out knees.

2. Slowly return to start position

(60° angle from full

extension). Repeat.

LEG CURL

LOWER BODY

HAMSTRINGS

LEG CURL

Set Up:

Adjust small seat to the horizontal position. Adjust leg

curl/extension arm into the outward position and back

pad to the decline position. Lay down on bench in a

prone position so bench roller pads are supporting just

above the kneecaps. Ankles are hooked underneath

the extended roller pads.

Exercise:

1. Slowly raise your feet as far as

possible. Do not arch the back.

2. Slowly return to start position.

Repeat.

CALF RAISE (OPTIONAL)

LOWER BODY

CALVES

CALF RAISE

(OPTIONAL)

Set Up:

Sit with the balls of feet on bottom edge of leg press

foot platform. Extend leg without locking out knees.

Adjust back pad if more range is needed.

Exercise:

1. Slowly push balls of feet outward as far as possible.

2. Slowly lower heels beyond the edge of foot platform

as far as possible. Repeat.

ABDOMINAL CRUNCH

ABDOMINALS

ABDOMINAL CRUNCH

Set Up:

Attach the ab/triceps strap to the mid pulley. Adjust

bench to the horizontal position.

Exercise:

1. Sit facing away from the gym. Grasp the straps in

each hand and bring your hands forward until the

straps are on both sides of your neck.

2. Rest your hands on your upper chest just below

your shoulders, palms facing

inward.

3. Curl your body forward and

down simultaneously.

4. Slowly return to start

position. Repeat.

ONE ARM PEC FLY

Set Up:

Attach ankle strap to mid pulley (chain may be added

if more range is needed). Assume proper standing

posture (back straight, knees slightly bent, shoulders

back). Stand next to seat pad.

Exercise:

1. Grasp ankle strap with hand closest to mid pulley in

a neutral grip. Hand should be at mid-chest level.

2. Keeping wrist straight and arm slightly arched, draw

arm across the front of chest as far

as you can without bending the

elbow.

3. Slowly return to start position.

Repeat. After you complete one

set, switch to the other side.

A D D I T I O N A L E X E R C I S E S

ONE ARM DUMBBELL ROW

Set Up:

Adjust bench to the horizontal position.

Exercise:

1. Stabilize your upper body by placing one hand and

knee on the bench. With the other hand, firmly

grasp the dumbbell using a neutral (palm facing

inward) grip.

2. Keeping your back flat and your upper body

stationary, start with your arm extended downward.

3. Leading with your elbow, pull

dumbbell up toward your chest

until the back of your upper arm

is parallel to the floor.

4. Slowly return to start

position. Repeat. After you

complete one set, switch to

the other side.

INCLINE DUMBBELL CURL

BICEPS

INCLINE DUMBBELL CURL

Set Up:

Adjust the small seat to the incline position. Adjust the

bench to the desired incline position. Adjust press arm

to lowest position.

Exercise:

1. Grasp dumbbells and sit with your back against the

bench. Pinch shoulder blades into pad, lift the

chest, and pull abdominal muscles inward.

2. Start with arms at your sides and slight bend in the

elbows. Curl dumbbells (together or

alternating) toward your

shoulders, with elbows

remaining stationary. Keep

upper body flat against the

back pad.

3. Slowly return to start

position. Repeat.

OVERHEAD DUMBBELL

TRICEPS EXTENSION

TRICEPS

OVERHEAD DUMBBELL TRICEPS

EXTENSION

Set Up:

Adjust bench to flat position. Grasp dumbbell handle

by one end by cupping both hands around the head of

the dumbbell. Sit on bench in upright position and

place dumbbell behind your head with elbows pointing

forward. Maintain a 90º angle between the upper arm

and forearm.

Exercise:

1. While maintaining good posture,

back straight and head up, extend

dumbbell over your head as far

as you can go without locking

out elbows.

2. Slowly return to start position.

Repeat.

SHRUG

BACK

TRAPEZOIDS

SHRUG

Set Up:

Adjust press arm so that press handles are just above

the bench.

Exercise:

1. Face the gym, assuming your proper standing

posture (back straight, knees slightly bent and

shoulders back) facing the gym.

2. Hold press handles with both hands using an

overhand grip. Arms should be slightly forward, in

front of your body.

3. Raise your shoulders towards

your ears.

4. Slowly return to the start

position. Repeat.

BACK

LATISSIMUS DORSI

ERECTOR SPINAE

CHEST

PECTORALS

SHOULDERS

ANTERIOR DELTOID

CHEST

PECTORALS

SHOULDERS

DELTOIDS

CHEST

PECTORALS

SHOULDERS

DELTOIDS

CHEST

PECTORALS

SHOULDERS

ANTERIOR DELTOID

CHEST

PECTORALS

SHOULDERS

DELTOIDS

SAFE FITNESS FACTS:

• This program does not replace the advice of a physician. You should have a complete

physical exam before beginning a new exercise program.

• Inspect the equipment before every use for loose parts or frayed cables, paying

particular attention to cable ends. Replace parts at the first sign of a problem.

• Be alert to the possibility of injury. Do not attempt to lift more weight than you can

comfortably handle.

• Keep observers, children, and pets at a safe distance. Do not allow children to play

on equipment.

• Stay clear of weights and moving parts. If a part becomes jammed, do not attempt to

free it by yourself; obtain assistance.

• If you have any questions on the proper use of the equipment, do not hesitate to call

your authorized ParaBody dealer or the ParaBody Customer Service Department at

800-328-9714. Outside the U.S. and Canada, call +1-847-288-3300.

TRAINING TIPS:

• To get the best results, a proper strength-training workout has four components:

a 5 to 10 minute aerobic warm-up, a pre-workout stretch, your strength workout and

a post workout stretch.

• Make sure that your posture is correct before executing any of the exercises.

• You should choose a weight that is challenging to complete between 8–15 repetitions

while maintaining proper form (shown in each of the above exercises).

• Reach a point of voluntary fatigue, keeping good technique.

• Fatiguing muscles at the lower end (8–10) of the repetition range develops lean body

mass and decreases body fat. Fatiguing muscles at the higher end (12–15) of the

repetition range develops muscular endurance.

• Rest intervals are necessary to allow the muscle groups to recover and get ready to

work again. If your goal is muscular strength rest 1–2 minutes between sets; if your

goal is muscular endurance rest 30–60 seconds between sets.

• Push your muscles to, but not beyond a level of exhaustion. You’ll want to increase

the resistance for a particular exercise once you can easily complete all the reps in

each set.

• Always exhale during muscle contraction, and inhale during return to start.

• Try to work out a minimum of 20–30 minutes in each session, performing each of the

exercises in a slow and controlled manner.

• Proper nutrition, cardiovascular exercise, strength training, and stretching exercises

is the most effective combination for reaching your fitness goals.