Gym Exercise Chart
BICEP CURL
MUSCLE EMPHASIS: BICEPS
1. Select the desired weight.
2
. Attach the lat bar or shiver bar to the
l
ow pulley using the chain link clip.
3. Stand, facing away from the machine
with both feet on the low pulley foot
plate.
4. Grasp the lat bar with both hands with
your palms facing up.
5. With your elbows positioned near your
sides, rotate your palms up in an
a
rched motion, pivoting only from
y
our elbows.
6. Return to the starting position in a slow
and controlled manner.
Note: If the weights hit the top during
this exercise, add the supplied chain
between shiver bar and the low pulley
to extend the starting position of the
exercise.
TRICEP PUSH-DOWN
M
USCLE EMPHASIS: TRICEP
1. Select the desired weight.
2
. Attach the lat bar or shiver bar to the
overhead pulley using the chain link
clip.
3. Stand, facing into the machine with
both feet on the low pulley foot plate.
4. Grasp the bar with fists close together.
5. Keep your elbows at your sides and
push the bar down, rotating only from
the elbows and completing a full
extension.
6. Return to the starting position in a slow
and controlled manner and repeat
exercise.
N
ote: If the weights hit the top during
t
his exercise, add the chain between the
l
at bar and the upper pulley to extend
t
he starting position of the exercise.
WIDE LAT PULL-DOWN
M
USCLE EMPHASIS: BACK
1. Select the desired weight.
2. Attach the lat bar to the overhead
pulley using the chain link clip.
3. Sit, facing into the machine and posi-
tion your thighs under the seat back
pad for stability.
4. Grip the lat bar at the extreme ends.
5. Pull the bar down towards your
upper chest.
6. Return to the starting position in a
slow and controlled manner and
repeat exercise.
UPRIGHT ROW
MUSCLE EMPHASIS: SHOULDER
1. Select the desired weight.
2. Attach lat bar or shiver bar to the low
pulley using the chain link clip.
3. Stand facing away from the machine
with both feet on the low pulley foot
plate.
4. Grasp the bar with your palms facing
down.
5
. Ra
ise the bar up to the top of your
c
hest.
6. Return to the starting position in a
slow and controlled manner and
repeat exercise.
N
ote: If the weights hit the top during
t
his exercise, add the supplied chain
b
etween lat bar and the low pulley to
e
xtend the starting position of the
e
xercise.
PECTORAL CHEST FLYS
MUSCLE EMPHASIS: CHEST
1. Select the desired weight.
2. Position your forearms against the
foam arm pads of the chest press arm.
3. By using only your forearms, push the
chest press bar arms together by
rotating the pads forward until they
meet.
4. Return to the starting position in a
slow and controlled manner and
repeat exercise.
ST
ANDARD CHEST PRESS
MUSCLE EMPHASIS: CHEST
1
. Select the desired weight.
2. Grip the lower handles of the chest
press bar.
3
. Push the chest press bar away from
y
our body to a full extension.
4. Return to the starting position in a
slow and controlled manner and
repeat exercise.
N
ote: To perform incline chest press
e
xercises, grip the upper set of han-
d
les on the press arm to change the
a
ngle of motion during the chest press
e
xercise.
LEG KICK
-OUTER THIGH
(ABDUCTORS)
M
USCLE EMPHASIS: OUTER THIGH
1. Select the desired weight.
2
. Attach the ankle strap around the leg
t
o be exercised or the one furthest
f
rom the low pulley.
3. Attach the chain link clip of low pulley
to the ankle strap.
4
. Stand beside the low pulley with one
f
oot placed on the low pulley foot
p
late.
5. Grasp press bar handle or seat back
pad for stability and extend leg out
-
ward, pivoting only from the hip.
6
. Return to the starting position in a slow
a
nd controlled manner and repeat
e
xercise with other leg.
LEG EXTENSION
M
USCLE EMPHASIS: FRONT OF LEGS
1. Select the desired weight.
2
. Position the back of your knees over the
t
op of the rounded foam seat pads.
3. position the top of your ankles under
the lower round foam roller pads.
4. Extend your legs forward, pivoting from
the knees, to a full extension.
5. Return to the starting position in a slow
and controlled manner and repeat exer-
cise.
STANDING LEG CURL
MUSCLE EMPHASIS: BACK OF LEG
1. Select the desired weight.
2. Stand facing the machine and grasp the
chest press arm handles for stability
.
3. P
osition your knee caps slightly below
the front rounded foam roller pad.
4
. Place the back of your ankle behind the
l
ower foam roller pad.
5. Curl leg upward towards your buttocks.
6. Return to the starting position in a slow
and controlled manner and repeat
exercise with other leg.
LEG KICK-BACK
MUSCLE EMPHASIS: BA
C
K OF LEG
1. Select the desired weight.
2. W
r
ap the ankle strap around the leg
to be exercised.
3. Attach the chain link clip at the low
pulley to the ankle strap.
4. Stand facing the low pulley with one
f
oot placed on the low pulley foot
p
late.
5. Brace your hands on the chest press
handles for stability
.
6. Kick your leg back, pivoting only from
the hip.
7. Return to the starting position in a
slow and controlled manner and
repeat exercise with other leg.
EXERCISE CHART
When exercising, please do the following for each exercise: A. Select a reasonable weight. B. Exhale while
lifting the weights, and inhale while returning to the starting position. C. Before using the lat bar, remove
it from lat bar hooks. R
eplace the lat bar on hooks after each use. Do not attempt to do pull-ups from the
lat bar when it is stored on the hooks. D. Read all caution and warning stickers before using this machine.
E. Before using, inspect this machine for loose, frayed, or worn parts, including cables and connectors. If in
doubt, do not use this machine until parts are replaced. F
. W
eight stack pin must be completely inserted
before using this machine. G. Should weights, pulleys, or other parts become jammed, do not attempt to
free them yourself, obtain assistance. H. Keep clear of weights and all moving parts. I. Children should not
be permitted to use the machine. K. For consistent, smooth operation, the guide rods should be lubricated
periodically with synthetic lubricant. L. Prior to beginning any exercise program it is suggested to have a
complete physical e
xamination and obtain your physician
’s approval of your conditioning program. M. W
e
recommend that you always e
x
ercise with a partner or someone who can offer assistance should the weights
become too heavy for you to lift on your own.
GETTING ST
ARTED:
Always warm-up your muscles before exercising. Easy stretching (without bouncing) and light calisthenics,
for several minutes, are recommended to prepare your body
. A “
repetition
” is defined as one complete
movement from the starting position, through the full range of motion, and back to the starting position.
Start your exercise program conservatively. Select a weight for each exercise that is easily performed for
the full range of your motion. Learn to feel your body
’s responses and change your program accordingly
.
The number of repetitions for each set should range between eight and fifteen. As a general rule, the lower
the number of repetitions performed (eight to ten), the heavier the resistance of weight used. While heavy
resistance increases muscular strength, the full range of movement is necessary to achieve maximum mus
-
cle strength and development. Rest between each set of repetitions long enough to catch your breath.
Work up to three or four sets for each isolated exercise. When you can perform the desired number of rep-
etitions at a given weight, increase the resistance by five or ten pounds. There may be a number of exer-
cises isolating the same muscle. These exercises should be grouped together and performed on the same
day, followed by a day of rest for that particular muscle.
EXERCISE PROGRAM SUGGESTION #1
Exercise the complete body every other day, up to three times a week. The one day rest enables the body
to recover from the previous workout.
EXERCISE PROGRAM SUGGESTION #2
Alternating your daily workouts. One day isolate the upper body exercises, and the next day perform the
lower body exercises. To reduce lactic acid build-up and consequently reduce muscle soreness, end each
exercise with an increased number of repetitions at a lighter weight. Also, stretching the muscles is rec-
ommended upon completion of your weight resistance program.
Trapezius
Teres Major
Triceps
Latissimus Dorsi
Sacrospinatus
Gluteus Maximus
Hamstrings
Adductors
Gastrocnemius
Deltoid
Pectoralis
Biceps
Rectus Abdominus
Brachialis
Obliques
Wrist & Forearm
Flexors
Psoas Group
Abductors
Quadriceps
©2008, IMPEX Inc., 14777 Don Julian Road, City of Industry, CA 91746,
www.impex-fitness.com, (800) 999-8899
Manufacturer reserves the right to change or alter specifications at any time.
IMPEX Inc. protects its products by enforcing its patent, trademark, copyright and other applicable intellectual
property rights in the USA and in foreign countries.
MARCY is a registered trademark of IMPEX Inc.
MD–2109
home gyms
MUSCLE REFERENCE GUIDE
ABDOMINAL CRUNCH
MUSCLE EMPHASIS: ABS/CORE
1. Select the desired weight.
2. Attach tricep bar to the overhead pul-
l
ey using a chain link clip.
3. Sit against the seat back pad, locking
your lower legs into the foam roller
pads.
4. From a seated position and with your
back against the back pad, reach up
and grip the tricep bar.
5. Position the bar behind your head.
K
eeping your elbows locked near your
h
ead, continue to hold this position.
6. While keeping your lower back against
the back pad, roll downward, “crunch-
ing” from your upper body and com-
pressing the muscles of the abdominal
section.
7. Return to the starting position in a
slow and controlled manner and
repeat exercise.
VARIABLE EXERCISE PROGRAMS
Strength/Mass
3-4 sets
5-8 repetitions
70%-80% *(MW)
General Health
3-5 sets
9-12 repetitions
60%-70% *(MW)
Tone/Definition
4-5 sets
12-15 repetitions
40%-60% *(MW)
What are your fitness goals?
• Rest one minute between sets, two to three minutes for more advanced
routines.
• Maintain proper form and body positioning as you perform each exercise
through the complete range of motion.
*(MW)= Maximum Weight
A percentage of the maximum weight you can lift by performing a single
repetition
Set
A “set” is defined as a series of continuous repetitions.
Repetition
A “repetition” is defined as a single movement performed during any given
exercise while completing a full range of motion from beginning to end.
WARNING! PLEASE READ BEFORE EXERCISING
PLEASE NOTE: ANKLE STRAP AND NYLON “D” HANDLE MAY NOT BE INCLUDED WITH THIS EXERCISE MACHINE. THESE ITEMS ARE SOLD SEPARATELY THROUGH VARIOUS SPORTING GOODS RETAIL STORES.
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