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Back 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.

BACK1 Lat Pull Down
(latissimus dorsi)
  1. Insert pin into weight stack at desired resistance level.
  2. Adjust Press Arm to the Storage position and attach Lat Bar to the high pulley cable.
  3. Adjust seat pad so your legs will lock-down comfortably under lat hold-down rollers. Sit on seat pad facing into machine.
  4. Grasp Lat Bar 3 to 6 inches wider than your shoulders on each side.
  5. Keeping your elbows back during movement, slowly pull the Lat Bar down until it lightly touches the upper part of your chest. Never pull down toward your head or neck.
  6. Pause for a moment, then slowly return to the starting position. Repeat movement.
  7. Exhale on exertion, inhale on return motion.
back2 Chest Supported Mid Row
(latissimus dorsi)
  1. Insert pin into weight stack at desired resistance level.
  2. Sit facing machine. Lock your legs under rollers. Adjust seat height so that when seated the Press Arm Handles pivot to slightly below your chest area.
  3. Adjust chest pad and Press Arm handles to match arm length for full stretch. Keep chest flat against pad throughout movement.
  4. Grasp the handles with both hands allowing the weight to gently stretch your Lats.
  5. Using Upper Back strength pull the handles toward you. Continue to pull the Press Arm Handles until they are even with your midsection.
  6. Pause for a moment, then slowly return to the starting position. Repeat movement.
  7. Exhale on exertion, inhale on return motion.
back3 Back Hyperextension
(lower back)
  1. Insert pin into weight stack at desired resistance level.
  2. Set Press Arm to Mid Row position.
  3. Adjust seat height to the highest position and sit facing into the machine.
  4. Adjust back pad to a position that allows your upper body to lean slightly forward while grasping the Mid Row handles.
  5. Keep both your arms and back straight during movement. Slowly lean backward, pivoting at the hips, to a 45° angle.
  6. Pause for a moment, then slowly return to the starting position. Repeat movement.
  7. Exhale on exertion, inhale on return motion.

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