quality fitness equipment since 1977
HOIST® WORKOUT MANUAL
9990 Empire Street | San Diego, CA 92126 | 858.578.7676 | 800.548.5438 | hoistfitness.com
:: INTRODUCTION
:: GRADUAL PROGRESSION
To be successful in your exercise program, it is important to
The demands placed on your muscles and joints must progress
develop an understanding of the basic principles of weight
gradually. A gentle but steady course of action is essential for
training.
lasting results. There are four ways you can steadily increase the
intensity of your workout:
:: PLANNING FOR SUCCESS
Now that you have your Hoist Fitness System, it’s only natural
that you want to get started immediately. And you should-but
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not before determining a set of realistic goals and objectives for
yourself. Deciding on an exercise plan that’s right for you prior to
starting will contribute significantly to your success.
:: MAKE IT A HABIT
Once you have your goals in mind, you need the appropriate
Your body will respond to weight training and conditioning only
exercise program. The fitness professionals at Hoist have made
it easy by providing a guideline for creating your own weight
training program. Detailed instruction in performing each
exercise is also included. Please follow them carefully.
:: SPORTS TRAINING
Our Sports Training programs build strength and endurance,
allowing athletes to improve the skills important to their specific
sport.
when you complete your workout on a regular basis. The Hoist
Fitness System will help you reach your goals-but only if you’re
consistent in using it.
:: DESIGN A PROGRAM FOR YOU
You are the one that is going to have to do the work, so make
the program yours and not someone else’s. Pick a time that
you feel the most comfortable with and use that time to do your
new workout. If your interests lie in weight loss and toning then
designing a muscle building workout would not be for you. Be
:: INJURY REHABILITATION
Sports medicine experts recognize prescribed weight training as
an important part in the recovery of damaged joints and muscles.
aware of the difference between a weight loss workout and one
which builds muscle.
Any injury rehabilitation should be under the close supervision of
:: CHOOSING THE MUSCLES TO WORK OUT WITH
a qualified physician.
To gain the most benefit out of your workout, it is necessary
:: DIET & EATING HABITS
to use muscles that complement each other. When using a
The results of any workout program are greatly enhanced by
an appropriate diet plan. We strongly recommend consulting a
physician or visiting your local bookstore for more information on
diet and nutrition before beginning your exercise campaign. And
remember, for a well-toned “look”, keep your fat intake at 20% or
particular muscle you should use the supporting muscles as well.
The effects of this are twofold: 1) you will be able to increase your
muscular coordination, and 2) lift more weight safely. Example:
When using your chest muscles, you should also use your
shoulders and triceps as well.
less of your total daily calories. READ THE LABELS on what you
:: INCREASE YOUR RESISTANCE PERIODICALLY
eat.
In order to keep improving your strength gains, you will need to
:: FUNDAMENTALS
:: SETS & REPS
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Increase the resistance
Increase the number of repetitions
Increase the number of exercises performed within the same
time period
Increase the number of sets
increase your resistance levels. Keep in mind that a little increase
goes a long way. It is not necessary to increase your resistance
level by more than 5% at any given time. If you increase your
In weight training, the number of times you repeat the movement
resistance levels, make sure that you can still go through the
of a specific exercise is known as a repetition, or rep. A set is a
entire range of motion and that your repetitions do not go down
fixed number of reps.
below your desired number.
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:: TO STRETCH OR NOT TO STRETCH
you’ve added too much weight too soon. By simply adding
Stretching your muscles out before, after and even during your
another set into the program you’ll have success- fully doubled
workout can aid you in your quest for fitness. Just a few minutes
can make a huge difference.
your routine. Good for you! Keep up the good work. But don’t get
carried away. If you wish to increase the weight, do so by adding
only 5% more per set. These additions will push your body to the
:: RECOVERY
maximum that it is ready for at this stage. Continue with this new
Strengthening and toning your muscles properly also requires
program for at least another 3-4 weeks. Make sure that you are
a recovery period after each workout. We recommend training
still maintaining good form and a full range of motion throughout
three times a week with a rest day following each workout. If you
this level of your program.
overtrain, your body may display one or more of the following
symptoms:
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Once you have become comfortable with the two set workout and
you feel that you could add another set into your program, go
A decrease in strength or overall performance
General body fatigue
Sore muscles
Longer recovery time between workouts
ahead and do so. Remember: only add to your workout after you
feel comfortable with your current level.
:: GETTING STARTED
:: BODY AWARENESS
Your ability to perform certain exercises is affected by a number
of factors, including age, health and level of fitness. If a certain
exercise hurts, don’t try to “work through the pain”. Switch to a
different exercise that works the same area without pain. Pain is a
distinct message from your body. Heed the advice.
:: TIME FOR A CHANGE
In order to reach your goals effectively and safely! Please
Since you’ve been working out now for a couple of months or
remember the following suggestions:
so, it’s time to change the routine a little. Working out is all about
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Always consult your physician before beginning any exercise
program.
Stop your workout immediately if you experience faintness or
dizziness.
Warm up properly. Calisthenics or stretching are an
acceptable warm up. If you are planning a multiple set
workout, use lighter weights on your first set as a warm up.
Practice proper breathing during your workout - inhale during
the least resistance and exhale during maximum resistance.
Take your time and don’t rush the exercise. Follow through
the full range of motion without jerking, swinging or twisting.
Cool down after your exercise sessions. Light calisthenics
and stretching after a workout are essential to your success.
Maintain your equipment. HOIST MULTI-FUNCTION
GYMS are built to last, but they still require preventative
maintenance to function at their best. Be sure to inspect your
machine before every workout.
Keep hands & feet away from* moving parts.
challenging the body and pushing to new limits. The only way for
:: FOR THE BEGINNER
Maybe you’ve already altered the program and you want to really
:: SOMETHING TO THINK ABOUT
that trend to continue is to keep the body from getting “bored”
with what you’re doing. A change is just what it needs at this level
of commitment. The changes that are available to you can range
from simply changing the order of your workout to designing an
entirely new program.
:: CHANGING THE ORDER
Since you’ve arranged your workout in an order that you are
now comfortable with, let’s move things around a bit. Generally
speaking, the muscles that are being worked out first are being
worked out the hardest. By the time you get to the last few
exercises, you are tired and the muscles don’t get your full effort.
By simply altering the order of your workout, you can successfully
“shock” your body into a new level of awareness.
:: CHANGING YOUR PROGRAM
change things. Try moving your workout week to an upper / lower
body split routine. Workout with your upper body one day and
Begin your fitness adventure with a program that is easy to
your lower body the next, followed by a day off. You will have
accomplish and one that you enjoy. Because your benefits
much more energy to spend per muscle group and you will have
are going to come from long term use of your HOIST FITNESS
correctly changed your program.
SYSTEM, it is important that you maintain your program. The
more you enjoy your workout out in the beginning, the greater the
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:: INTERMEDIATE LEVEL SUGGESTIONS
likelihood you’ll continue on to the next levels. If it’s too difficult,
This new regimen will allow you to add more cardio time to each
workout without adding overall time to your workout. The results
of this are noticeable immediately.
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NOTES: Remember that a day off is just as important as a day of
working out. Make sure that you don’t work out a muscle that is
already sore!
:: EXERCISE DESCRIPTIONS - CHEST
EXERCISE
MUSCLE GROUPS
1. Vertical Bench
Chest, Shoulders, Triceps
2. Incline Press
Upper Chest, Front Shoulders
3. Decline Press
Lower Chest, Triceps
4. Pectoral Fly
Middle Chest
5. Incline Pectoral Fly
Upper Chest
6. Decline Pectoral Fly
Lower Chest
7. Pec Crossover
Chest, Shoulders, Biceps
4. Hold chest press handles at chest height, adjust seat if
needed.
5. Press handles forward until arms are fully extended.
6. Slowly bring arms back to the starting position.
:: INCLINE PRESS
:: VERTICAL BENCH PRESS
1. Adjust the back pad forward as shown, allowing the
shoulders to line up in front of the press arm pivot point.
2. Adjust the press arm forward for the desired beginning
stretch.
3. Grip handles at chest height, adjust the seat if needed.
4. Press handles forward until your arms are fully extended.
5. Slowly return to the starting position.
Note: Adjustments are made when applicable
1. Sit upright with your back supported by the back pad.
2. Adjust the press arm and the back pad to the desired
beginning stretch.
3. Grip handles at chest height, adjust the seat if needed.
4. Press handles forward until your arms are fully extended.
5. Slowly return to the starting position.
Note: Adjustments are made when applicable
1.
2.
3.
4.
Sit upright with your back supported by the back pad.
Make sure the press handles are in the unlocked position.
Adjust the back pad to desired beginning stretch.
Hold chest press handles at chest height, adjust seat if
needed.
5. Press handles forward and up until arms are fully extended.
6. Slowly bring arms back to the starting position.
1. Sit upright with your back supported by the back pad.
2. Make sure the press handles are in the unlocked position.
3. Adjust the back pad to desired beginning stretch.
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:: DECLINE PRESS
1.
2.
3.
4.
Sit upright with your back supported by the back pad.
Make sure the press handles are in the unlocked Position.
Adjust the back pad to the desired beginning stretch.
Hold chest press handles at chest height, adjust seat if
needed.
5. Press handles forward and down until arms are fully
extended.
6. Slowly bring arms back to the starting position.
1. Adjust pec arms for comfortable pre-stretch.
2. Rest forearms and elbows against roller pads.
3. Push roller pads forward with your elbows, allowing them to
touch in front of the chest.
4. Hold contracted position briefly then slowly let arms return to
starting position.
Note: performed on Pec Station using handgrips
:: PECTORAL FLY
1.
2.
3.
4.
Sit upright with your back supported by the back pad.
Make sure the press handles are in the unlocked position.
Adjust the back pad to the desired beginning stretch.
Hold chest press handles at shoulder height, adjust seat if
needed.
5. Pull handles forward and in until hands come together.
6. Slowly bring arms back to the starting position.
1.
2.
3.
4.
:: INCLINE PECTORAL FLY
1.
2.
3.
4.
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Adjust the back pad into the neutral position as shown.
Sit upright with your back supported by the back pad.
Pull handles forward and in until hands come together.
Slowly return to the starting position.
Sit upright with your back supported by the back pad.
Make sure the press handles are in the unlocked position.
Adjust the back pad to the desired beginning stretch.
Hold chest press handles at shoulder height, adjust seat if
needed.
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5. Pull handles forward, in and up until hands come together.
6. Slowly bring arms back to the starting position.
3. Pull handles forward and in until hands come together.
4. Slowly return to the starting position.
:: PEC CROSSOVER
1. Adjust the back pad into the incline position as shown.
2. Sit with your back supported by the back pad. Your upper
body should be leaning forwards slightly.
3. Pull handles forward and in until hands come together.
4. Slowly return to the starting position.
:: DECLINE PECTORAL FLY
1. Attach a strap handle to the middle pulley.
2. Stand sideways to the machine while gripping the handle
with the hand closest to the machine.
3. Hold arm parallel to the floor then arc arm to chest slowly.
4. Slowly return to the starting position.
:: EXERCISE DESCRIPTIONS - BACK
EXERCISE
MUSCLE GROUPS
1. Lat Pull down - front
Lats, Traps
2. Lat Pull down - rear
Lats, Traps
3. Seated Mid Row
Lats, Traps, Biceps
4. Low Row
Lats, Lower Back
5. Bent Over Row - 1 hand Upper Back, Shoulders, Biceps
1.
2.
3.
4.
Sit upright with your back ~supported by the back pad.
Make sure the press handles are in the unlocked position.
Adjust the back pad to the desired beginning stretch.
Hold chest press handles at shoulder height, adjust seat if
needed.
5. Pull handles forward, in and down until hands come together.
6. Slowly bring arms back to the starting position.
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1. Adjust the back pad into the decline position as shown.
2. Sit with your back supported by the back pad. Your upper
body should be leaning backwards slightly.
6. Standing Row - 1 hand
Upper Back, Shoulders, Biceps
7. Back Hypertension
Lower Back
8. Chin Up
Lats, Upper Back, Biceps
:: LAT PULLDOWN - FRONT
1. Sit facing the machine with your knees locked under the back
pad.
2. Grip the rat bar with your hands shoulder width apart and
palms facing forward.
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3. Lean back slightly pulling the bar down slowly until it touches
your upper chest area.
4. Slowly return the bar to the starting position.
:: SEATED MID ROW
:: SEATED MID ROW
1. Sit facing the machine and adjust the back pad so that your
chest is supported when the mid row handles are just beyond
your reach.
2. Make sure the press handles are in the locked position.
3. Adjust the seat height if necessary to grip the handles as
shown.
4. Pull the pressing arm towards you.
5. Slowly return to the starting position.
1. Sit facing the machine and adjust the pressing arm and
back pad so that your chest is supported when the mid row
handles are just beyond your reach.
2. Adjust the seat height if necessary to grip the handles as
shown.
3. Pull the pressing arm towards you until the handles are even
with your chest.
4. Slowly return to the starting position.
:: LOW ROW
:: LAT PULLDOWN - REAR
1. Adjust the upper rollers pads to lock your legs in place.
2. Grip the lat bar with your hands shoulder width apart and
palms facing forward.
3. Purl the bar down slowly until it touches the back of the neck.
4. Slowly return the bar to the starting position.
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1. Attach the strap handles to the lower pulley.
2. Sit facing the machine with your legs slightly bent. Keep ,;
them bent during the exercise.
3. Sit erect and pull your hands towards your upper abdominal
area just below the chest. Do not lean back as you complete
the movement.
4. Slowly return to the starting position.
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:: ONE ARM STANDING ROW
strap handles to the lower pulley.
2. Adjust the upper roller pads to hit at the top of the thighs.
3. Straddle the seat, angle legs back slightly and lean against
the roller pads. Bend your upper body over 90 degrees, grip
and hold the strap handles against your chest throughout the
movement
4. Arc body upward, but not fully erect
5. Slowly return to the starting position.
:: CHIN UP
1. Attach a strap handle to the middle pulley.
2. Stand facing the machine and grip the handle in one hand.
Place your other hand on the press arm for support. (2001
use pec arm)
3. From a straight arm position pull arm towards your body,
keeping elbow close to your side.
4. Slowly return to the starting position.
:: BENT OVER ROW
1. Adjust pad height. Make sure pad is not touching the ground
when arms are fully extended.
2. Adjust weight stack pin to desired weight assisted level.
3. Position hands at desired point on pull up bar. Palms should
be facing away from you.
4. Keeping hands, wrists, and elbows in a straight line, pull
yourself upward as far as your flexibility will allow.
5. Hold your position for a full second, then lower yourself until
arms are fully extended.
:: EXERCISE DESCRIPTIONS - ARMS
1. Attach the strap handle to the lower pulley.
2. Grasp the handle. Bend over using the machine for support
keeping knees bent. Do not bend over more than 90
degrees.
3. Pull arm upward keeping your elbow close to your body. 4.
Slowly return to the starting position.
:: BACK HYPER
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1. Lock the leg extension arm with the hook latch and attach the
EXERCISE
MUSCLE GROUPS
1. Standing Curl - low pulley
Biceps
2. Reverse Curl - low pulley
Biceps, Forearms
3. Preacher Curl
Biceps
4. Triceps Pushdown
Triceps
5. Reverse Pushdown
Triceps, Outer Forearms
6. Seated Triceps Extension
Triceps
7. Triceps Kickback
Triceps
8. Dips
Triceps, Chest
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:: STANDING CURL
4. Hold the contracted position briefly then slowly lower handles
back to starting position.
Variations:
1. Use a narrow grip with palms facing each other.
:: REVERSE CURL
1. Attach the strap handles to the lower pulley.
2. Stand facing the machine gripping the handles underhand
about 6” to 8” apart.
3. Curl arms upward slowly.
4. Slowly return to the starting position.
:: PREACHER CURL
1. Attach the strap handles to the lower pulley.
2. Stand facing the machine gripping the handles overhand
about 6” to 8” apart.
3. Curl arms upward slowly.
4. Slowly return to the starting position.
:: DIPS
1. Lock the leg extension arm with the hook latch and attach the
strap handles to the lower pulley.
2. Raise the upper roller pads for support and position the body
with a slightly forward angle.
3. Grip handles 6” to 8” apart and curl arms upward slowly
keeping elbows fixed.
4. Slowly return to the starting position.
1. Adjust pad height. Make sure pad is not touching the ground
when you are in the downward position.
2. Adjust weight stack pin to desired weight assistance level.
3. Position hands on the dip station where desired. Thumbs
should be inward towards your body.
4. Without bending at the wrists, lower your body until elbows
and shoulders are level.
5. Hold this position for a full second then slowly lift the body
until your arms are straight (NOT LOCKED).
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1. Adjust seat height so arms rest flat on angled arm pads.
2. Straighten arms and grip handles with palms facing up.
3. Keeping the wrists straight, curl the arms towards the chest
in one smooth movement.
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head and slowly extend your hands forward until your arms
are fully extended.
4. Slowly return to the starting position.
:: REVERSE TRICEPS PUSHDOWN
1. Stand facing the equipment.
2. Use the step to prop body up.
3. Grasp the Dip Handles and support your body weight with
arms at full extension.
4. Slowly lower body downward to a comfortable stretch
position.
5. Slowly press body back upward to starting position.
:: TRICEPS PUSHDOWN
1. Stand facing the lat bar with feet shoulder width apart.
2. Grip the lat bar underhand.
3. Keeping your arms tight against your body, pull the bar down
slowly.
4. Slowly return to the starting position.
:: TRICEPS KICK BACK
1. Stand facing the lat bar with feet shoulder width apart.
2. Grip the lat bar overhand with your hands 6” to 8” apart.
3. Keeping your arms tight against your body, push the bar
down slowly.
4. Slowly return to the starting position.
:: TRICEPS EXTENSION
1. Attach a strap handle to the middle pulley.
2. Stand facing the machine and grip the handle overhand
3. Lean forward slightly using the back pad for support
4. Keeping arm tight to your body and your elbow fixed, push
handle downward.
5. Slowly bring arm back to the starting position.
:: EXERCISE DESCRIPTIONS - SHOULDERS
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1. Attach the strap handles to the middle pulley.
2. Grip a strap handle in each hand and sit leaning forward with
your buttocks against the back pad.
3. Position your elbows forward and close to the sides of your
EXERCISE
MUSCLE GROUPS
1. Shoulder Press
Shoulders, Triceps
2. Front Deltoid Raise
Frontal Shoulder
3. Rear Deltoid - standing
Rear Shoulder, Upper Back
4. Rear Deltoid - seated
Rear Shoulder, Upper Back
5. Lateral Deltoid
Shoulder
6. Upright Row
Traps, Shoulders
7. Shoulder Shrugs
Traps, Shoulders
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:: SHOULDER PRESS
4. Extend arm straight out slowly. Keep body straight throughout
the movement.
5. Slowly bring arm back to the starting position.
:: STANDING REAR DELT
1. Sit leaning forward at a 45° angle with your buttocks against
the back pad.
2. Hold the press arm handles slightly above shoulders
3. Press handles up over your head until arms are fully
extended.
4. Slowly return to the starting position.
1. Attach a strap handle to the middle pulley.
2. Stand sideways to the machine and grip strap handle with
hand furthest from handle.
3. Start with arm bent, arcing arm away from yourself and
keeping the movement parallel to the floor.
4. Slowly return to the starting position.
:: REAR DELTOID
1. Sit leaning forward at a 45° angle with your buttocks against
the back pad.
2. Hold chest press handles slightly above shoulder height.
3. Press handles straight up over your head until arms are fully
extended.
4. Slowly return arms to the starting position.
:: FRONT DELTOID RAISE
1. Adjust the pec arms and back pad all the way in.
2. Sit facing the machine with your chest pressed against the
pad.
3. Adjust the seat so that your upper arms are parallel to the
floor.
4. Rest the back of your arms against the roller pads and
use your back muscles to move pads as far to the rear as
possible.
5. Slowly return to the starting position.
:: LATERAL DELTOID
1. Attach a strap handle to the lower pulley.
2. Stand with your back to the machine.
3. Grip handle overhand in one hand.
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2. Stand facing the machine with legs spread comfortably
apart.
3. Grip handles overhand with hands 6” to 8” apart.
4. Slowly rotate shoulders up and then back around in a circular
motion.
:: EXERCISE DESCRIPTIONS - LEGS
1. Attach a strap handle to the lower pulley.
2. Stand sideways to the machine and grip the handle with the
hand furthest away from the machine.
3. Raise arm laterally, keeping elbow locked, until your arm is
parallel to the floor.
4. Slowly return to the starting position.
:: UPRIGHT ROW
EXERCISE
MUSCLE GROUPS
1. Leg Extension
Quadriceps
2. Leg Curl - standing
Hamstrings
3. Leg Curl - seated
Hamstrings
4. Leg Press
Quadriceps, Hamstrings, Glutes
5. Squat
Quadriceps, Hamstrings, Glutes
6. Assisted Squats
Quadriceps, Hamstrings, Glutes
7. Calf Raise - standing
Calves
8. Calf Raise - seated
Calves
9. Inner/Outer Thigh Kick
Inner Thigh, Outer Thigh
10. Glute Kick Back
Hamstrings, Glutes
:: LEG EXTENSION
1. Attach the strap handles to the lower pulley.
2. Grip handles with your palms down and your hands 4” to 6”
apart.
3. Stand erect with feet shoulder width apart and hands at
thighs.
4. Keeping your elbows above your hands, slowly pull upwards
until your hands are above your chest.
5. Slowly return to the starting position.
:: SHOULDER SHRUG
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1. Attach the strap handles to the lower pulley.
1. Adjust the seat and the top roller pad so that the pivot point
of the leg extension arm lines up with the pivot point of your
knee.
2. Hook your leg over the top roller and your feet under the
lower roller:
3. Slowly extend your legs forward.
4. Hold position momentarily before slowly lowering your leg to
the starting position.
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1. Swing Rotating Assembly to down position.
2. Adjust back pad so that knees are in line with center bolt of
Cam.
3. Set leg extension arm to the lower set of holes in the range of
motion cam.
4. Hook feet under lower roller pad.
5. Adjust lower roller pad to hit leg at shins.
6. Slowly extend legs straight out.
7. Hold position momentarily before slowly lowering legs to
starting position.
:: STANDING LEG CURL
:: LEG PRESS
1. Adjust the back pad so legs are almost fully bent when feet
are placed on the foot plate. (knees as close as possible
without bending legs past 90 degrees)
2. Slowly extend and straighten legs leaving a slight bend at the
knees when fully extended. (Never allow knees to lock out
during movement)
3. Slowly return legs to the starting position. (Remember not to
let your legs go past 90 degrees)
:: SQUAT
1. Stand facing the machine, adjust the top roller pad to hit just
above your knee.
2. Hook one leg under the lower roller pad and grip the back
pad for balance.
3. Curl your leg upward and hold position momentarily before
slowly returning to the starting position.
:: SEATED LEG CURL
1. Attach squat belt to swivel attachment and strap around
~waist.
2. Stand in front of toe raise stand, place a hand on long back
pad for balance.
3. Leaning back against weight and keep~your back straight,
bend knees into squatting position.
4. Hold briefly and return to starting position.
:: ASSISTED SQUAT
1. Adjust back pad so that knees are in line with center bolt of
Garn.
2. Swing Rotating Roller Assembly up to allow legs to fit
underneath at lower thigh point.
3. Set leg extension arm to the upper set of holes in the range of
motion cam.
4. Hook feet over lower roller pad
5. Adjust lower pads to hit legs at the bottom of the Calves.
6. Slowly contract legs straight down.
7. Hold position momentarily before slowly raising legs to
starting position.
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1. Stand facing the machine, gripping the squat handles with
your feet shoulder width apart.
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2. Keeping your feet flat on the floor bend at the knees. Do not
go past 90 degrees.
3. Slowly return to the starting position.
:: INNER THIGH KICK
:: SEATED CALF RAISE
:: CALF RAISE
1. Lock the leg extension arm with the hook latch and attach the
strap handles to the lower pulley.
2. Adjust the top roller pad up out of your way.
3. Sit on the edge of the seat pad, bring handles up and rest
them on top of your legs.
4. Push weight up on the balls of your feet, keep hands in
place.
5. Slowly return to the starting position.
:: STANDING CALF RAISE
1. Attach squat belt to swivel attachment and strap around
waist.
2. Stand with front of feet on metal platform and heels extended.
3. Keeping knees in a locked position and body weight on balls
of feet, lower heels without touching floor.
4. Keeping knees in a locked position, lift weight onto balls of
feet.
Variations:
1. Unlock knees.
:: OUTER THIGH
1. Lock the leg extension arm with the hook latch and attach the
strap handles to the lower pulley.
2. Stand facing the machine with your feet together.
3. Keeping your knees in a locked position and your weight on
the balls of your feet, raise up as far as possible.
4. Slowly return to the starting position.
1. Attach the padded cuff to the lower pulley.
2. Stand sideways to the machine.
3. Attach cuff to the leg furthest from the pulley. Balance
yourself by holding the back pad.
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4. Keeping your leg straight and in front of your body, move leg
outward and upward as far as possible keeping your body
straight.
5. Slowly return to the starting position.
:: GLUTE KICK
1. Sit upright with your back Supported by the back pad.
2. Hold the chest press handles against your chest and slightly
below your neck.
3. Curl your body forward approximately half way towards your
1. Attach the padded cuff to the lower pulley.
2. Attach the cuff to your ankle, angle your upper body forward
using the back pad for balance.
3. Keep your hips stationary and your leg straight. Slowly raise
your foot backwards and up as far as possible.
4. Contract the buttocks at the peak of the movement then slowly
return your leg to the starting position.
knees, pivoting from the upper abdominal area.
4. Slowly return to the starting position while maintaining tension
on the abdominal area.
:: VERTICAL KNEE RAISE
:: EXERCISE DESCRIPTIONS - ABDOMINALS
EXERCISE
MUSCLE GROUPS
1. Abdominal Crunch
Upper Abdominals
2. Vertical Knee Raise
Lower Adominals/Hip Flexors
3. Side Bends
Obliques
:: ABDOMINAL CRUNCH
1. Stand with back against the VKR back pad.
2. Position arms above the elbow pads and grip the upward
handles.
3. Prop body up using the step. Position forearms and elbows
on pads.
4. Support body weight and slowly lift legs upward pivoting from
hip to full contraction. (legs can be either straight or bent at
the knee)
5. Slowly return to starting position.
1. Attach the strap handles to the middle pulley.
2. Grip a strap handle in each hand over your shoulders. 3.
Curl your body forward approximately half way towards your
knees, pivoting from the upper abdominal area.
4. Slowly return to the starting position while maintaining tension
on the abdominal area.
14
quality fitness equipment since 1977
:: SIDE BENDS
:: BASKETBALL
1. Lock the leg extension arm with the hook latch and attach a
strap handle to the lower pulley.
2. Stand sideways to the machine and grip the handle with the
hand closest to the machine.
3. Keep arm straight while crunching your upper body over and
away from the machine.
4. Slowly return to the starting position.
:: SPORTS EXERCISE PROGRAM
:: BASEBALL
15
EXERCISE
SETS
REPS
Leg Extension
3
8-10
Leg Curl
3
8-10
Calf Raise
2
15-20
Vertical Bench
3
8-10
Lat Pull down (front)
3
8-10
Shoulder Press
3
8-10
Bent Over Row
2
15-20
Preacher Curl
3
8-10
Triceps Extension
3
8-10
Back Hyper
2
12-15
Abdominal Crunch
2
20-30
Side Bends
1
20-30
EXERCISE
SETS
REPS
Leg Extension
2
15-20
Leg Curl
2
15-20
Calf Raise
1
15-20
Inner Thigh Kick
1
15-20
:: CYCLING
EXERCISE
SETS
REPS
Abdominal Crunch
2
20-30
Outer Thigh Kick
2
15-20
2
10-12
Vertical Knee Raise
2
20-30
Incline Press
Side Bends
1
20-30
Low Row
2
10-12
Leg Extension
3
8-10
Rear Deltoids
2
10-12
Leg Curl
3
8-10
Standing Curl
2
10-12
Calf Raise
3
15-20
Triceps Extension
2
10-12
2
12-15
2
20-30
EXERCISE
SETS
REPS
Leg Extension
4
6-8
Leg Curl
4
6-8
Calf Raise
3
20-30
Vertical Bench
4
6-8
Pec Crossover
2
12-15
Shoulder Press
4
6-8
Front Deltoid Raise
2
12-15
Lat Pull down (front)
4
6-8
Upright Row
4
6-8
Preacher Curl
4
6-8
Triceps Pushdown
4
6-8
Back Hyper
3
12-15
Abdominal Crunch
3
20-30
Inner Thigh Kick
2
10-12
Back Hyper
Outer Thigh Kick
2
10-12
Side Bends
Vertical Bench
3
8-10
:: FOOTBALL
Lat Pull down (front)
3
8-10
Shoulder Press
3
8-10
Upright Row
3
8-10
Front Deltoid Raise
2
12-15
Preacher Curl
3
8-10
Triceps Pushdown
3
8-10
Reverse Curl
2
12-15
quality strength training equipment since 1977
:: HOCKEY
:: SWIMMING
EXERCISE
SETS
REPS
EXERCISE
SETS
REPS
Glute Kick
2
15-20
Abdominal Crunch
2
20-30
Leg Extension
3
8-10
Side Bends
1
20-30
Leg Curl
3
8-10
Incline Press
3
8-10
Vertical Bench
3
8-10
Pec Crossover
3
8-10
Shoulder Press
3
8-10
Lat Pull down (front)
3
8-10
Lat Pull down (rear)
3
8-10
Rear Deltoids
3
8-10
Upright Row
3
8-10
Lateral Deltoids
3
8-10
Standing Curl
3
8-10
Upright Row
3
8-10
Triceps Extension
3
8-10
Leg Extension
3
8-10
Reverse Curl
2
15-20
Leg Curl
3
8-10
Back Hyper
2
12-15
Glute Kick
2
10-12
Abdominal Crunch
2
20-30
Side Bends
2
15-20
EXERCISE
SETS
REPS
Leg Extension
2
12-15
EXERCISE
SETS
REPS
Leg Curl
2
12-15
Abdominal Crunch
2
20-30
Inner Thigh Kick
1
10-12
Side Bends
1
20-30
Outer Thigh Kick
1
10-12
Leg Extension
3
12-15
Vertical Bench
3
8-10
Leg Curl
3
12-15
Low Row
3
8-10
Glute Kick
2
12-15
Shoulder Press
2
8-10
Inner Thigh Kick
2
12-15
Shoulder Shrugs
2
8-10
Outer Thigh Kick
2
12-15
Standing Curl
2
8-10
Incline Press
3
8-10
Triceps Extension
2
8-10
:: SKIING
Shoulder Shrugs
3
8-10
Abdominal Crunch
2
20-30
Lat Pull down (rear)
3
8-10
Back Hyper
2
12-15
Reverse Curl
3
8-10
Triceps Kickback
3
8-10
EXERCISE
SETS
REPS
Leg Press
2
15-20
:: SOCCER
16
:: TRIATHLON
:: VOLLEYBALL
EXERCISE
SETS
REPS
Glute Kick
2
15-20
Leg Extension
3
8-10
Calf Raise
3
15-20
Leg Curl
3
8-10
Leg Extension
3
8-10
Calf Raise
3
15-20
Leg Curl
3
8-10
Inner Thigh Kick
2
12-15
Incline Press
3
8-10
Outer Thigh Kick
2
12-15
Lat Pull down (front)
3
8-10
Low Row
3
8-10
Bent Over Row
2
12-15
Upright Row
3
8-10
Front Deltoid Raise
2
12-15
Standing Curl
2
10-12
Standing Curl
3
8-10
Triceps Pushdown
2
10-12
Triceps Kickback
3
8-10
Abdominal Crunch
2
20-30
Back Hyper
2
15-20
Back Hyper
2
12-15
Abdominal Crunch
2
20-30
Side Bends
2
20-30
quality fitness equipment since 1977
:: WRESTLING
17
EXERCISE
SETS
REPS
Abdominal Crunch
2
20-30
Back Hyper
2
15-20
Side Bends
2
20-30
Leg Extension
3
8-10
Leg Curl
3
8-10
Calf Raise
3
15-20
Vertical Bench
3
10-12
Pectoral Fly
3
10-121
Lat Pull down (front)
3
8-10
Upright Row
3
8-10
Preacher Curl
3
8-10
Triceps Extension
3
8-10
Reverse Curl
2
10-12