BodyCraft Exercise Guide - Helisports

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BACK Front Lat Pullover Although the picture does not show this, you may need to use the supplied length of chain on this exercise. Otherwise, the weight stack can easily “top out” and damage a pulley. Attach the chain to the high pulley, and then attach the straight bar to the end of the chain. Grab the straight bar with an overhand grip. Keep your arms straight and pull down. Return slowly. Variations: Use an underhand grip. Primary muscles worked: Latissimus Dorsi (mid back), Rhomboideus (upper back), Trapezius (upper back), Biceps (front of arm). 34
BACK Seated Cable Mid Row Attach the straight bar to the Mid Pulley. Sit facing the machine and leaning back slightly. Grab the curl bar with an overhand grip and pull back as far as possible. Return slowly. Keep your upper torso stationary! Variations: Use an underhand grip. Primary muscles worked: Latissimus Dorsi (mid back), Rhomboideus (upper back), Trapezius (upper back), Biceps (front of arm). 35
Page 1 and 2: Exercise Guide
Page 3 and 4: INTRODUCTION CONGRATULATIONS! With
Page 5 and 6: Chest 3
Page 7 and 8: CHEST Cable Bench Press Adjust the
Page 9 and 10: CHEST Incline Bench Press Adjust th
Page 11 and 12: CHEST Converging Incline Press This
Page 13 and 14: CHEST Cable Decline Bench Press Adj
Page 15 and 16: CHEST Self Stabilizing Chest Press
Page 17 and 18: CHEST Cable Incline Fly Adjust the
Page 19 and 20: Shoulders 17
Page 21 and 22: SHOULDERS Cable Shoulder Press Adju
Page 23 and 24: SHOULDERS Cable Lateral Raise Adjus
Page 25 and 26: SHOULDERS Standing Cable Lateral Ra
Page 27 and 28: SHOULDERS Upright Row It is importa
Page 29 and 30: SHOULDERS External Rotator Stand be
Page 31 and 32: Back 29
Page 33 and 34: BACK Low Cable Row Attach the strai
Page 35: BACK One Arm Row Adjust one Functio
Page 39 and 40: Arms 37
Page 41 and 42: ARMS Standing Bar Curl It is import
Page 43 and 44: ARMS Arm Curl From Mid Pulley Sit f
Page 45 and 46: ARMS Triceps Extension Attach the s
Page 47 and 48: ARMS Triceps Kickback Attach a sing
Page 49 and 50: CORE Ab Crunch Adjust the seat to t
Page 51 and 52: CORE Oblique Twist Adjust one Funct
Page 53 and 54: Legs 51
Page 55 and 56: LEGS Standing Leg Curl Stand facing
Page 57 and 58: LEGS Leg Press This exercise can on
Page 59 and 60: LEGS Hip Adduction Stand next to th
Page 61 and 62: LEGS Glute Kick Stand facing the ma
Page 63 and 64: Sports Specific / Functional Golf S
Page 65: Sports Specific / Functional Baseba

BodyCraft Exercise Guide - Helisports

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