2. Workout
Instructions
This booklet is designed for a
beginning exerciser who wants to
start off with a general exercise
program.
Complete 15-20 repetitions of each
exercise
Complete 2 sets of the each exercise
Rest as needed between sets (30-90
seconds)
Be sure to go through full range of
motion for exercises
Adjust any machines to fit your body
3. -Adjust seat height so top of chest is
aligned with top of pad.
-Adjust chest pad forward or
backward based upon arm length.
Hammer Strength
Row
4. Or
HS- Adjust seat height so that
handles are chest height.
Smith- Set bench to incline and start
bar at appropriate height for arm
length.
Hammer Strength Incline
Press/Smith Incline Press
5. Or
HS-Adjust seat height so that
handles are right above shoulders.
Smith-Set bench upright and start bar
at appropriate height for arm length.
Hammer Strength Shoulder
Press/ Smith Shoulder Press
6. -Adjust seat height so that elbows
will be aligned with red dot marker on
machine.
Life Fitness Triceps
Extension
7. -Adjust seat height so that elbows
will be aligned with red dot marker on
machine.
Life Fitness Biceps
Curl
8. -Grab handles at a little wider than
shoulder width and palms face away
from body.
Gravitron Assisted
Pull Up
9. -Adjust seat height so that arms are
straight out and parallel to the floor.
-Adjust handle starting position so
that a small stretch is felt in chest to
start with.
Life Fitness Pectoral
Fly
10. -Adjust seat height so that shoulder
joints are aligned with red dot
markers.
Life Fitness Lateral
Raise
11. -Adjust seat height so that your head
rests in between the handles.
Hammer Strength
Abdominal Crunch
12. -Place forearms on pads and grab the
handles.
-Start with legs suspended.
-Bring legs up to bend knees at about
90 degrees and then back down.
Life Fitness Captains
Chair
13. -Adjust knee pad so that it begins at an
angle.
-Rest elbows and forearms on pads and
grab the handles.
-Place knees on leg pad and sit back on
your heels.
-Turn knee pad in other direction to work
other side.
Ab Coaster Elite
