Arm Workout

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SAMPLE EXERCISE PROGRAMS

A. Exercise your complete body every other day, up to three times a week. The one day rest enables your body to recover from the previous workout.

B. Alternate your daily workouts. One day isolate the upper body exercises, and the next day perform the lower body exercises.

It is important to first establish specific and realistic goals. You should determine your long term goal and then set a series of short term goals that will help you attain your long term goal. For maximum results, follow a complete fitness program that includes proper nutrition, aerobic exercise and strength training.

SAMPLE TRAINING METHODS

1. FOR MUSCULAR ENDURANCE & DEFINITION:
This training method incorporates achieving and maintaining a high cardiovascular (heart) rate and helps burn away excess fatty tissue. It also adds muscle definition and muscular endurance to your entire body. Exercises are most commonly performed for 15 to 20 repetitions and 3 to 4 sets using a light to moderate weight. The rest period between sets should be about 30 seconds. These short rest intervals will help maintain an elevated heart rate and prevent the muscles from cooling down.

2. FOR STRENGTH:
This type of training is the most popular of the three and is designed specifically for increasing strength throughout the muscle and the muscle-tendon junction. This type of training is especially important for athletes. Normally, exercises are performed using moderate to heavy weight for 8 to 12 repetitions and 2 to 3 sets. The rest period between sets should be from 60 to 90 seconds. This allows a degree of muscle recovery before you hit them again.

3. FOR POWER & MUSCLE MASS:
This is the method most often used by bodybuilders and is recommended only for the intermediate and advanced lifter. The weights used are heavy – this shocks the muscles and stimulates a more rapid increase in muscle size. Usually exercises are performed for 2 to 6 repetitions and 3 to 4 sets using very heavy weight. The rest period between sets should be 3 to 4 minutes. The prolonged rest periods allow ample time for recovery between sets.

A repetition is defined as one complete movement from the starting position, through the full range of motion, and back to the starting position. A set is defined as a series of continuous repetitions. Start your exercise program conservatively. Select a weight for each exercise that is easily performed for the full range of motion. Learn to feel your body’s responses and change your program and training method accordingly. See Owner’s Manual for more information.

The following exercises were preformed on the Body-Solid G5S Home Gym, but should apply to any selectorized home gym system.

ARM-1 Biceps Curl
(biceps)
  1. Insert pin into weight stack at desired resistance level.
  2. Attach Straight Bar to low pulley cable.
  3. . Facing the machine, take an underhand grasp on the bar. Stand erect with your feet set at shoulder width and stand approximately 1 to 2 feet away from the machine. Your Arms should be down at your sides with the bar resting on your thighs.
  4. Keeping your upper arms locked against the sides of your torso, use Bicep strength to “curl” the bar upward and forward in a semicircular arc to a position beneath your chin.
  5. Pause for a moment, then slowly return the bar back along the same arc, to the starting position. Repeat movement.
  6. Exhale on exertion, inhale on return motion.
ARM2 Triceps Pressdown
(triceps)
  1. Insert pin into weight stack at desired resistance level and adjust Press Arm to Storage position.
  2. Attach Straight Bar to high pulley cable.
  3. Facing the machine, stand erect with your feet set at approximately shoulder width. Grip the bar securely with your palms facing forward.
  4. Pull the bar down and lock your upper arms against the sides of your torso where they must remain throughout the exercise movement. Lean slightly forward at the waist.
  5. Moving only your forearms, use Tricep strength to push the bar downward in a semicircular arc to a position below your waist.
  6. Pause for a moment, then slowly return the bar back along the same arc, to the starting position. Repeat movement.
  7. Exhale on exertion, inhale on return motion.
ARM3 Triceps Extension
(triceps)
  1. Insert pin into weight stack at desired resistance level and adjust Press Arm to Storage position.
  2. Attach Tricep / Ab Strap to mid pulley cable. Adjust back pad to Chest Press position.
  3. Sit on seat pad, facing away from the machine.
  4. Bend at the waist so that your torso is at an approximate 45° angle. Keep your hands behind your head and your arms bent with your elbows facing forward.
  5. Keeping your upper arms motionless, use Tricep strength to move the strap forward and downward in an arcing motion until your arms are extended.
  6. Pause for a moment, then slowly return the strap back along the same arc, to the starting position. Repeat movement.
  7. Exhale on exertion, inhale on return motion.

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