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This book is included with several of our models, so the descriptions and pictures may not exactly match the machine you have bought. The exercises described can all be performed on your machine, although in some cases, only if you have purchased optional attachments. We have included descriptions of 52 different strength training exercises along with several different variations of almost every exercise. We encourage you to always seek further knowledge. Exercise science is always moving forward and good new ideas are inevitable. WARNING! Before beginning this, or any exercise program, consult your physician. This is especially important for persons over the age of 35, or with preexisting health problems. You may have a preexisting health problem of which you are unaware. Recreation Supply, Inc. assumes no responsibility for personal injury or property damage sustained by or through use of this product. FUNCTIONAL TRAINING ARMS BODYCRAFT was the first company to incorporate Functional Training Arms into the standard multi-function home gym. This extremely versatile station opened up a vast array of exercises and we cannot imagine making a home strength training system without it. Your Functional Training Arms provide exercises that pertain to everyday living. You can train specifically for your favorite sport or activity, or for tasks required to help make it through your day. We encourage you to be inventive with your Functional Training Arms. You can easily invent motions unique to you. Just be careful to always be in control and work to balance your body. GENERAL EXERCISE GUIDELINES There are many theories as to the proper number of repetitions and sets of repetitions recommended for any specific exercise. In fact, we are all unique individuals and what may be effective for one person may not be as effective for another. Your genetic makeup, goals, and available time are all specific to you. In addition to reading this book, we recommend consultations with fitness professionals such as a certified personal trainer and your local specialty fitness dealer. The human body is a highly adaptive machine. It can quickly adjust to routine stresses. Therefore, intensity and variety are vital components of any strength training routine. Intensity is more important than a specific number of repetitions or sets of repetitions. The amount a muscle group is stressed (to failure) is directly proportional to the amount of increased strength / growth. In other words, the more effort you put into training, the more results you should receive! Periodically changing the routine is also highly recommended. Your body will become accustomed to a routine. Variety will increase your results! Please remember to start easy and increase the total time and number of repetitions gradually. Overdoing it in the beginning can cause unnecessary muscle soreness. If at any time you feel excessive or unnatural pain, stop immediately! Determine what is wrong before continuing. See your physician if you have any doubts. In general terms, for maximum muscle building, we recommend 6-12 repetitions and 2-3 sets per exercise. For endurance training, We recom mend 12-20 repetitions and 2-3 sets per exercise. 3 Chest Chest CHEST CHEST 4 Bench Press Adjust the seat back to the upright position. Adjust the seat so that the bench press handles are even with your chest. The bench press handles should be adjusted for a comfortable stretch, about even with the front of your chest. Too far back can cause excessive strain on your shoulders! Grab the handles with an overhand grip and press away from your chest. Do not lock out your elbows. Return slowly. Variations: Use an underhand grip or a neutral grip. Changing the grip does emphasize different areas of the muscle group. Primary muscles worked: Pectorals Major and Minor (chest), Anterior Deltoids (shoulder), Triceps (back of the arm). Cable Bench Press Cable Bench Press Adjust the seat back to the upright position and the Functional Training Arms to chest height. Sit upright, grab the cable handles with an overhand grip, and press away from your chest. Return slowly. Variations: Use an underhand grip, neutral grip, or even twist your wrists (like a karate punch). You can also vary the width of the Functional Training Arms. Changing the grip and width does emphasize different areas of the muscle group. As with all cable oriented exercises, this exercise can be performed one arm at a time. Primary muscles worked: Pectorals Major and Minor (chest), Anterior Deltoids (shoulder), Triceps (back of the arm). 5 CHEST CHEST CHEST Converging Bench Press This exercise is very similar to the Cable Bench Press, but your arms converge to the middle as you press. Adjust the seat back to the upright position and the Functional Training Arms to chest height. Sit upright, grab the cable handles with an overhand grip, and press away from your chest. Return slowly. Variations: Use an underhand grip, neutral grip, or even ...