Equipment Orientation Help Guide - University of Dayton

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Fly Primary Muscles: Pectoralis Major 36 Adjustments Select proper resistance. Position handles out towards the side of the body. Adjust seat height allowing elbows to be positioned slightly below the shoulders and forearm parallel with the floor. Note: The Fly and Rear Delt exercises are both performed on this machine. Starting Position Grasp vertical handles allowing a slight bend at the elbow joint. Do not lock elbows. Rest feet on foot rest. Exercise Exhale as you bring handles towards center. Maintain a stable elbow, and keep head in neutral position throughout exercise. Inhale as you slowly return to starting position.
Rear Delt Primary Muscles: Posterior Deltoid 37 Adjustments Select proper resistance. Position handles in line with the center of the body. Adjust seat height allowing elbows to be positioned slightly below the shoulders and forearm parallel with the floor. Note: The Fly and Rear Delt exercises are both performed on this machine. Starting Position Grasp vertical handles allowing a slight bend at the elbow joint. Do not lock elbows. Rest feet on foot rest. Exercise Exhale as you bring handles out towards the sides of the body. Maintain a stable elbow, and keep head in neutral position throughout exercise. Inhale as you slowly return to starting position.
Page 1 and 2: RecPlex Equipment Orientation Unive
Page 3 and 4: Table of Contents 3 Basic Principle
Page 5 and 6: Basic Principles of Exercise
Page 8 and 9: Safety
Page 10 and 11: Equipment 10 For proper
Page 12 and 13: Weight Belt 12 Weight belts are
Page 14 and 15: Manta Ray and Squat Shoulder Pad 14
Page 16 and 17: Smith Machine: Squat Primary Muscle
Page 18 and 19: Cybex: Squat (No spotters) Primary
Page 20 and 21: Dead Lift Primary Muscles: Gluteus
Page 22 and 23: Cybex Squat Cage: Bench 22 Spotting
Page 24 and 25: Flat Bench Primary Muscles: Pectora
Page 26 and 27: Decline Bench Primary Muscles: Pect
Page 28 and 29: Chest Exercises
Page 30 and 31: Chest Press Chest Press Primary Mus
Page 32 and 33: Dumbbell Bench Press Primary Muscle
Page 34 and 35: Chest Crossover: Peg Fly Primary Mu
Page 38 and 39: Functional Chest Press 38 Adjustmen
Page 40 and 41: Back Extension Primary Muscles: Ere
Page 42 and 43: Incline Pull Primary Muscles: Latis
Page 44 and 45: Lat Pulldown (Wide Grip) Primary Mu
Page 46 and 47: Wide Grip Pull-Up Primary Muscles:
Page 48 and 49: 48 Chin-Up Primary Muscles: Latissi
Page 50 and 51: Seated Row Primary Muscles: Posteri
Page 52 and 53: Cybex Row Vertical Grip: Latissimus
Page 54 and 55: Overhead Dumbbell Press Primary Mus
Page 56 and 57: Dumbbell Front Raise Primary Muscle
Page 58 and 59: Lat Raise Primary Muscles: Deltoids
Page 60 and 61: Arm Exercises
Page 62 and 63: Arm Curl Arm Curl Primary Muscles:
Page 64 and 65: Barbell Bicep Curl Primary Muscles:
Page 66 and 67: Arm Extension Primary Muscles: Tric
Page 68 and 69: Tricep Extension Primary Muscles: T
Page 70 and 71: Assisted Dip Primary Muscles: Trice
Page 72 and 73: Core Exercises
Page 74 and 75: 74 Captain’s Chair: Straight Leg
Page 76 and 77: Decline Ab Bench Primary Muscles: R
Page 78 and 79: Calf Raise Machine Primary Muscles:
Page 80 and 81: Plate Loaded Leg Press Primary Musc
Page 82 and 83: Seated Leg Curl Primary Muscles: Ha
Page 84 and 85: Leg Extension Primary Muscles: Quad
Page 86 and 87:
Standing Split Lunge Primary Muscle
Page 88 and 89:
88 Hip Abduction: Outer Thigh Prima
Page 90 and 91:
Cardiovascular Equipment
Page 92 and 93:
Elliptical 92 Step onto Ellip
Page 94 and 95:
Stairclimber/Stair Stepper 94
Page 96 and 97:
Upright Stationary Bike 96 Adj
Page 98 and 99:
Treadmill 98 Step onto treadm
Page 100 and 101:
Further Resources 100 America
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Equipment Orientation Help Guide - University of Dayton

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