Hoist Fitness Fitness trainer Workout Manual Download

Page: 16 / 17

quality strength training equipment since 1977

:: HOCKEY

EXERCISE

SETS

REPS

Glute Kick

15-20

Leg Extension

8-10

Leg Curl

8-10

Vertical Bench

8-10

Shoulder Press

8-10

Lat Pull down (rear)

8-10

Upright Row

8-10

Standing Curl

8-10

Triceps Extension

8-10

Reverse Curl

15-20

Back Hyper

12-15

Abdominal Crunch

20-30

Side Bends

15-20

:: SKIING

EXERCISE

SETS

REPS

Abdominal Crunch

20-30

Side Bends

20-30

Leg Extension

12-15

Leg Curl

12-15

Glute Kick

12-15

Inner Thigh Kick

12-15

Outer Thigh Kick

12-15

Incline Press

8-10

Shoulder Shrugs

8-10

Lat Pull down (rear)

8-10

Reverse Curl

8-10

Triceps Kickback

8-10

:: SOCCER

EXERCISE

SETS

REPS

Leg Extension

8-10

Leg Curl

8-10

Calf Raise

15-20

Inner Thigh Kick

12-15

Outer Thigh Kick

12-15

Low Row

8-10

Upright Row

8-10

Standing Curl

10-12

Triceps Pushdown

10-12

Abdominal Crunch

20-30

Back Hyper

12-15

:: SWIMMING

EXERCISE

SETS

REPS

Abdominal Crunch

20-30

Side Bends

20-30

Incline Press

8-10

Pec Crossover

8-10

Lat Pull down (front)

8-10

Rear Deltoids

8-10

Lateral Deltoids

8-10

Upright Row

8-10

Leg Extension

8-10

Leg Curl

8-10

Glute Kick

10-12

:: TRIATHLON

EXERCISE

SETS

REPS

Leg Extension

12-15

Leg Curl

12-15

Inner Thigh Kick

10-12

Outer Thigh Kick

10-12

Vertical Bench

8-10

Low Row

8-10

Shoulder Press

8-10

Shoulder Shrugs

8-10

Standing Curl

8-10

Triceps Extension

8-10

Abdominal Crunch

20-30

Back Hyper

12-15

:: VOLLEYBALL

EXERCISE

SETS

REPS

Leg Press

15-20

Glute Kick

15-20

Calf Raise

15-20

Leg Extension

8-10

Leg Curl

8-10

Incline Press

8-10

Lat Pull down (front)

8-10

Bent Over Row

12-15

Front Deltoid Raise

12-15

Standing Curl

8-10

Triceps Kickback

8-10

Back Hyper

15-20

Abdominal Crunch

20-30

Side Bends

20-30

Summary of Contents for Fitness trainer

Page 1: ...ESSION The demands placed on your muscles and joints must progress gradually A gentle but steady course of action is essential for lasting results There are four ways you can steadily increase the int...

Page 2: ...t you maintain your program The more you enjoy your workout out in the beginning the greater the likelihood you ll continue on to the next levels If it s too dif cult you ve added too much weight too...

Page 3: ...with your back supported by the back pad 2 Make sure the press handles are in the unlocked position 3 Adjust the back pad to desired beginning stretch 4 Hold chest press handles at chest height adjust...

Page 4: ...es forward and in until hands come together 6 Slowly bring arms back to the starting position 1 Adjust pec arms for comfortable pre stretch 2 Rest forearms and elbows against roller pads 3 Push roller...

Page 5: ...nto the decline position as shown 2 Sit with your back supported by the back pad Your upper body should be leaning backwards slightly 3 Pull handles forward and in until hands come together 4 Slowly r...

Page 6: ...ur hands shoulder width apart and palms facing forward 3 Purl the bar down slowly until it touches the back of the neck 4 Slowly return the bar to the starting position SEATED MID ROW 1 Sit facing the...

Page 7: ...Straddle the seat angle legs back slightly and lean against the roller pads Bend your upper body over 90 degrees grip and hold the strap handles against your chest throughout the movement 4 Arc body...

Page 8: ...p 3 Keeping the wrists straight curl the arms towards the chest in one smooth movement 4 Hold the contracted position brie y then slowly lower handles back to starting position Variations 1 Use a narr...

Page 9: ...f your head and slowly extend your hands forward until your arms are fully extended 4 Slowly return to the starting position REVERSE TRICEPS PUSHDOWN 1 Stand facing the lat bar with feet shoulder widt...

Page 10: ...k to the machine 3 Grip handle overhand in one hand 4 Extend arm straight out slowly Keep body straight throughout the movement 5 Slowly bring arm back to the starting position STANDING REAR DELT 1 At...

Page 11: ...he machine with legs spread comfortably apart 3 Grip handles overhand with hands 6 to 8 apart 4 Slowly rotate shoulders up and then back around in a circular motion EXERCISE DESCRIPTIONS LEGS EXERCISE...

Page 12: ...nt 3 Set leg extension arm to the upper set of holes in the range of motion cam 4 Hook feet over lower roller pad 5 Adjust lower pads to hit legs at the bottom of the Calves 6 Slowly contract legs str...

Page 13: ...d attach the strap handles to the lower pulley 2 Stand facing the machine with your feet together 3 Keeping your knees in a locked position and your weight on the balls of your feet raise up as far as...

Page 14: ...ap handles to the middle pulley 2 Grip a strap handle in each hand over your shoulders 3 Curl your body forward approximately half way towards your knees pivoting from the upper abdominal area 4 Slowl...

Page 15: ...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...

Page 16: ...Upright Row 3 8 10 Standing Curl 2 10 12 Triceps Pushdown 2 10 12 Abdominal Crunch 2 20 30 Back Hyper 2 12 15 SWIMMING EXERCISE SETS REPS Abdominal Crunch 2 20 30 Side Bends 1 20 30 Incline Press 3 8...

Page 17: ...ominal Crunch 2 20 30 Back Hyper 2 15 20 Side Bends 2 20 30 Leg Extension 3 8 10 Leg Curl 3 8 10 Calf Raise 3 15 20 Vertical Bench 3 10 12 Pectoral Fly 3 10 121 Lat Pull down front 3 8 10 Upright Row...

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Hoist Fitness Fitness trainer, Workout Manual

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