15
quality fitness equipment since 1977
15
:: SIDE BENDS
1. Lock the leg extension arm with the hook latch and attach a
strap handle to the lower pulley.
2. Stand sideways to the machine and grip the handle with the
hand closest to the machine.
3. Keep arm straight while crunching your upper body over and
away from the machine.
4. Slowly return to the starting position.
:: SPORTS EXERCISE PROGRAM
:: BASEBALL
EXERCISE
SETS
REPS
Abdominal Crunch
2
20-30
Vertical Knee Raise
2
20-30
Side Bends
1
20-30
Leg Extension
3
8-10
Leg Curl
3
8-10
Calf Raise
3
15-20
Inner Thigh Kick
2
10-12
Outer Thigh Kick
2
10-12
Vertical Bench
3
8-10
Lat Pull down (front)
3
8-10
Shoulder Press
3
8-10
Upright Row
3
8-10
Front Deltoid Raise
2
12-15
Preacher Curl
3
8-10
Triceps Pushdown
3
8-10
Reverse Curl
2
12-15
:: BASKETBALL
EXERCISE
SETS
REPS
Leg Extension
3
8-10
Leg Curl
3
8-10
Calf Raise
2
15-20
Vertical Bench
3
8-10
Lat Pull down (front)
3
8-10
Shoulder Press
3
8-10
Bent Over Row
2
15-20
Preacher Curl
3
8-10
Triceps Extension
3
8-10
Back Hyper
2
12-15
Abdominal Crunch
2
20-30
Side Bends
1
20-30
:: CYCLING
EXERCISE
SETS
REPS
Leg Extension
2
15-20
Leg Curl
2
15-20
Calf Raise
1
15-20
Inner Thigh Kick
1
15-20
Outer Thigh Kick
2
15-20
Incline Press
2
10-12
Low Row
2
10-12
Rear Deltoids
2
10-12
Standing Curl
2
10-12
Triceps Extension
2
10-12
Back Hyper
2
12-15
Side Bends
2
20-30
:: FOOTBALL
EXERCISE
SETS
REPS
Leg Extension
4
6-8
Leg Curl
4
6-8
Calf Raise
3
20-30
Vertical Bench
4
6-8
Pec Crossover
2
12-15
Shoulder Press
4
6-8
Front Deltoid Raise
2
12-15
Lat Pull down (front)
4
6-8
Upright Row
4
6-8
Preacher Curl
4
6-8
Triceps Pushdown
4
6-8
Back Hyper
3
12-15
Abdominal Crunch
3
20-30