"Gert" Inner / Outer Thighs Chest Press Shoulder Press / Lat Pull Leg Extension / Leg Curl Rotary Torso Abdominal / Back Bicep / Tricep Peck Fly / Rear Delt Leg Press

Inner / Outer Thighs

Hip Adduction/Abduction
Muscle Groups : Outward Motion - (Abduction) - Gluteus Medius. Inward Motion - (Adduction ) - Inner thigh muscles which include the Adductor Magnus, Longus, Brevis and the Gracilis.

• The position of the feet (to point or not to point) is not directly related to the inner or the outer thigh movements.
• Do not slide forward in the seat while doing this exercise. Sit up straight and keep the abdominal muscles tight.
• Do not hold your breath on any pieces of equipment while exercising.

Chest Press

Chest Press
Muscle Groups
Motion Forward - Pectoralis Major, Triceps and Anterior Deltoid
Motion Back - Latissimus Dorsi, Rear Deltoid, Rhomboids and Biceps

• Keep back on pad at all times.
• Either handle is permitted
• For the motion forward, the top grip will put a little more emphasis on the triceps and front delts, still working the pectorals. The outside grip works the same muscle groups but with a little less emphasis on the triceps and front delts.
• For the motion back, the top grip will put a little more emphasis on the biceps and a little less emphasis on the rear delts & rhomboids. The outside grip will put a little more emphasis on the rear dels and rhomboids, with just a little less work to the biceps.

Shoulder Press / Lat Pull

Shoulder Press / Lat Pull Down
Muscle Groups : Upward Motion - Anterior and Medial Deltoids and Triceps; Downward Motion - Latissimus Dorsi and Biceps.

• Back is straight and abdominal muscles are held tight.
• Either handle is permitted. Front handle will use more of the front deltoid and triceps with a little less emphasis on the side (or medial) deltoid. The side handle uses a little more of the side deltoid with a little less emphasis on the front deltoid and just a little less emphasis on the triceps.
• Front cylinder controls upward motion and the back cylinder controls downward motion.

Leg Extension / Leg Curl

Leg Extension/ Leg Curl
Muscle Groups : Upward Motion - Quadriceps; Downward Motion - Hamstrings

• Knees aligned with the axis point of the machine.
• Small back support pad may be used here if necessary.
• Back is straight throughout exercise with abdominal muscles held tight.
• Top cylinder controls upward motion and the bottom cylinder controls the downward motion.

Rotary Torso

Rotary Torso
Muscle Groups : Internal Oblique (right side of muscle twists trunk to right). External Oblique (right side of muscle twists trunk to left).

• Maintain straight back and good posture.
• Allow body to rotate around spine - do not lean from one side to the other.
• Elbows wrap around the foam pads, not the hands.
• Do not hold your breath while doing this or any of the exercises.

Abdominal / Back

Abdominal / Low Back
Muscle Groups: Bend Forward - Rectus Abdonimis, Internal and External Oliques (both sides of obliques contracting together); Extend Backwards - Erector Spinae
• Allow the trunk to do the movement, do not push down or pull up with the arms.
• You want to use the arm rests provided to you but only to be used as a contact point. As you pull down witht the abs, the arm rests will get in the way allowing us to connect the abdominal muscles to the resistance.
• Lengthen the spine before extending the back on the motion up.
• Exhale on the way down on this particular piece of equipment, as doing so will allow you to get a tighter contraction on the abdominal muscles.
• Inhale on the way up on this particular piece of equipment, as doing so will help extend the spine during this particular part of the exercise.

Bicep / Tricep

Bicep/Tricep
Muscle Groups: Motion up - Biceps; Motion Down - Triceps

• Handles should be in the V up position for correct alignment and safety to teeth and chin.
• Elbows line up with the axis point of the machine
• Back of the arm stays in constant contact with the cushion.
• Back remains straight as the upper body tilts slightly forward to use this piece.

Peck Fly / Rear Delt

Pectoral / Real Delt
Muscle Groups: Motion Forward - Pectoralis Major, Anterior Deltoid; Motion Back - Rear Delts, Rhomboids, and Latissimus Dorsi. If Elbows are positioned down and at your sides and a lower grip is used, you can train the rotators as well. (Infraspinatus, teres major, teres minor)

• Keep back on pad at all times.
• You can grip the handles at the top with the elbows up or grip the handles lower with the elbows at your side.

Leg Press

Leg Press
Muscle Groups : Glutes, Quadriceps

• Place feet on platform shoulder width apart.
• Press through the heels to extend legs.
• Stop motion just short of impact on the way down.
• Keep glutes pressed down and back into the seat throughout exercise.