Thane Fitness Power Gym, Instruction Manual

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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.