Exercises
Lower Body Exercises
Calf Raise
Primary Muscle Group - Calves
Place bench on floor across the mainframe. Squat under the barbell arm. Adjust your feet so the balls of your feet are on the bench and your heels hang off. Start each repetition with your calves fully stretched, extend up onto your toes for a two-second peak contraction. Slowly return to a calves-fully-stretched position for an additional count of two. Also attempt to keep a firm lower back in order to avoid any stress on the spinal column.
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Dead Lift
Primary Muscle Group - Erectors (Lower Back), Quadriceps
Secondary Muscle Group - Gluteals, Hamstrings 
Place the bench on the floor across the mainframe. Attach the barbell arm to hole #24. Stand on the bench, straddling the barbell arm facing away from the mainframe. Take an overhand shoulder width grip. Bend your knees. Keep your head up and arch your lower back. Lift to the upright position using your legs as much as possible. Stop just short of locking your knee joints and slowly descend, dropping your hips back and using the legs.
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Donkey Press
Primary Muscle Group - Calves
 
Lie on bench as pictured. Place your feet shoulder width apart. Press to starting position. Position barbell arm on balls of feet. Start exercise by letting the resistance stretch your muscles for two seconds. Begin the repetitions by pointing toes toward ceiling. Squeeze the calf muscles for two seconds. Lock your knees to focus on the upper part of the calves, flex your knees to stress the other calf muscles. NOTE: always wear non-skid shoes.
Frontal Squat
Primary Muscle Group - Quadriceps, Gluteals
Secondary Muscle Group - Hamstrings, Erectors (Lower Back) 
Remove the bench and set it aside. Slide foam pads onto the barbell arm. Face the mainframe, stand with heels securely on stabilizer. Rest the barbell arm on your shoulders, not the biceps. Place your hands on the bend of the barbell arm. Keep your back slightly arched and press to a standing position, just shy of locking your knee joints. Slowly lower to the starting position by dropping your hips backward
Leg Extension
Primary Muscle Group - Quadriceps
Leg Curl with Leg Extension
Primary Muscle Group - Hamstrings
Leg Press
Primary Muscle Group - Quadriceps, Gluteals
Secondary Muscle Group - Hamstrings
Lie on bench as pictured. Place your feet shoulder width apart. Slowly press your legs up avoiding a locked knee position at the top. If you have a lower back problem, be cautious about bringing your knees so far down as to cause your hips and lower back to lift off the bench. NOTE: always wear non-skid shoes.
Squat
Primary Muscle Group - Quadriceps, Gluteals
Secondary Muscle Group - Hamstrings, Erectors (Lower Back)
Place bench on floor across the mainframe. Adjust the barbell arm slightly higher than your waist. Slide the foam pads on the barbell arm. Stand flat on the bench facing away from the mainframe with your weight toward your heels and hips dropped back. Slowly press to standing, keeping your head up and back slightly arched. Lift with your legs and gluteals. Use a comfortable resistance and do the exercise slowly. This is the most important exercise you can do. NOTE: We recommend lighter weights and longer sets (15-25 reps). Build up gradually to heavier weights.
Stiff-Leg Dead Lift
Primary Muscle Group - Lower Back (Erectors)
Secondary Muscle Group - Gluteals, Hamstrings 
Place the bench on the floor across the mainframe. Attach the barbell arm to hole #24. Stand on the bench, straddling the barbell arm facing away from the mainframe. Bend over at the waist moving your hips back and grasp the bar with an overhand, shoulder width grip. Arch your lower back and bend your knees slightly. With your head up, slowly raise to an almost erect position. Drop your hips back as you slowly lower the bar to the starting position. Keep your head up and your lower back tight throughout the set.
Upper Body Exercises
Back of Neck Press
Primary Muscle Group - Rear Deltoids
Secondary Muscle Group - Triceps, other Deltoids, Trapezius 
Position the barbell arm at shoulder height. With a grip just outside shoulder width, elbows out and your back straight, press the arm upward, just short of locking the elbow joint. Slowly lower the bar and just prior to touching your upper back, squeeze your shoulder blades together for a count of two. Then press overhead again.
Bench Press
Primary Muscle Group - Pectorals
Secondary Muscle Group - Triceps, Deltoids 
Pin the barbell arm at about hole #17. Get into position by sitting sideways on the bench. Lie back and swivel your neck under the barbell arm. Then scoot into position. To exit, do the reverse. Grasp the bar just outside shoulder width, keeping your elbows out. Press to an almost locked elbow position and then slowly lower the bar with your elbows out. Make your chest do the work. Vary your hand spacing from set to set.
Bench Row
Primary Muscle Group - Biceps, Latissimus Dorsi
Secondary Muscle Group - Rear Deltoids, Trapezius, Forearms 
Position the barbell arm for a pulldown. Pull toward your chest. As the bar approaches your chest, arch your back and pull your elbows down as far as possible and then squeeze them in toward your spine. Hold this contraction for a count of two. Alternate between underhand and overhand grips and vary your grip spacing between sets. Relax your grip and arms to avoid too much involvement of the biceps and forearms. NOTE: Support the barbell arm when removing weightstraps.
Bent Over Row
Primary Muscle Group - Latissimus Dorsi
Secondary Muscle Group - Rear Deltoid, Trapezius 
Place bench on floor across the mainframe. Position the barbell arm to hole #24 (approximate). Stand over the barbell arm facing away from the mainframe. Bend and take a wide grip. Keep your knees slightly bent, head up, and buttocks against the mainframe. Slowly pull the barbell arm to your lower ribs or upper abdomen. Hold this contraction for two seconds and slowly return to the starting position. Maintain an arched lower back throughout the movement and squeeze your elbows toward your spine at the top contraction.
Bicep Curl/Lat Pulldown
Primary Muscle Group - Latissimus Dorsi
Secondary Muscle Group - Biceps
In the down position set the barbell arm at mid shoulder height. Pull the bar downward. As the bar approaches the upper chest, draw the elbows backward and squeeze the shoulder blades forcefully together for two seconds. Slowly return to the starting position. Vary your grip spacing and alternate between underhand and overhand grips from set to set. NOTE: Support the barbell arm when removing the weightstraps.
Butterfly
Primary Muscle Group - Pectorals
Attach the load pin so the butterfly attachment will rest one inch above your head. Slide the butterfly attachment down over the top of the mainframe to rest on the load pin. Load the weightstraps and retainer clips. Sit on the bench with your back against the mainframe. Grip the attachment as pictured. Push with your forearms not your hands. Bring the butterfly arms together slowly, squeezing your chest muscles for a count of two. Slowly return to a stretched position. (Alternating one arm repetitions can also be performed).
Dip
Primary Muscle Group - Pectorals, Triceps, Front Deltoids
Position barbell arm at approximately hole #9. The bench legs should be used for additional support. Grip the dip bar and press to an almost locked elbow position (with knees bent). Slowly bring your chest down to the dip bar, and press up again. Keeping your torso more upright will place additional stress on the triceps. Leaning your torso into the machine will accentuate the involvement of the chest muscles. When dismounting, slowly ease the weight off your chest. NOTE: Do not swing! Use bench legs for extra support.
Dorsi Bar Pulldown
Primary Muscle Group - Latissimus Dorsi
In the down position set the barbell arm slightly higher than shoulder height. Sit on the bench facing away from the mainframe. Grasp the barbell arm overhead. Slowly pull the barbell arm down to the top of your shoulders while tilting your head forward. As the bar approaches the upper back, draw the elbows backward and squeeze the shoulder blades together for two seconds. Slowly return to starting position. NOTE: Support the barbell arm when removing wieghtstraps.
Haney Shrug
Primary Muscle Group - Trapezius
Secondary Muscle Group - Biceps, Forearms
Place bench on floor across the mainframe. Position the barbell arm at finger tip level when standing on the bench. Stand facing away from the mainframe, grasp the bar just outside hip width, palms facing behind you, knees slightly flexed. Move your hips slightly forward and draw your elbows as high as possible, pinching them toward each other for two seconds at the top contraction. Slowly lower to starting position. Avoid flexing your wrists too much at the top of the range.
Incline Bench Press
Primary Muscle Group - Upper Pectorals
Secondary Muscle Group - Front Deltoids, Triceps
Adjust bench to approximately a 30-degree incline position. Lie back and swivel your neck under the barbell arm. Then scoot into position. (To exit, do the reverse.) Press just short of full extension and then slowly lower the bar. Make your chest do the work by keeping your elbows out during the set. Vary your hand spacing from set to set. Getting into position is accomplished by sitting sideways on the bench.
Military Press
Primary Muscle Group - Front & Middle Deltoids, Triceps
Secondary Muscle Group - Tapezius
Position barbell arm at collarbone level. Sit facing the mainframe. Grasp the barbell arm just outside shoulder width, keeping your elbows back and in line with your torso. Press overhead just short of locking your elbows. Slowly return to starting position.
Negative Pull Up
Primary Muscle Group - Latissimus Dorsi, Biceps
Secondary Muscle Group - Forearms
Invert the barbell arm. Place the end of the arm into the top of the mainframe and pin at hole #2. Many individuals find it difficult at first to perform several repetitions of the standard pull-up. As an alternative, step up on the bench and grasp the bar for the starting position. Remove your feet from the bench, supporting your weight with your arms only. Do not swing. Hold this position tightening your muscles for a count of 2 and then slowly lower down (5 seconds) straddling the bench with your legs. Hold this stretch for 2 seconds, then repeat exercise. NOTE: do not swing!
Pull Up
Primary Muscle Group - Latissimus Dorsi, Biceps
Secondary Muscle Group - Forearms
Invert the barbell arm. Place the end of the arm into the top of the mainframe and pin at hole #2. The bench legs must be used for additional support. Alternate sets as follows: face mainframe, using a close underhand grip; face mainframe using a wide overhand grip, or face away from mainframe using a wide overhand grip. Focus on flexing your back muscles at the top of the range of motion. Note: Do not swing! Bench legs must be used for additional support.
Rowing with Leg Extension
Primary Muscle Group - Latissimus Dorsi
Secondary Muscle Group - Rear Deltoids
Sit on the bench straddling the leg extension attachment. Place your feet firmly on the floor, keep your weight back. Grasp the pivot arm and pull toward you. Arch your back at the top of the repetition and flex your elbows down and in toward your spine for two seconds. Slowly return to a stretched position, rounding your shoulders forward. Be sure to maintain a slight arch in your lower back.
Shoulder Shrug
Primary Muscle Group - Trapezius
Place bench on floor across the mainframe. Position the barbell arm at finger tip level when standing on the bench. Facing the mainframe, grasp the barbell arm with a close overhand grip. Tilt your upper body forward 10 degrees. With your knees slightly flexed and arms straight, elevate your shoulders as high as possible, attempting to touch your “traps” to your ears. Flex for two counts and then, with your shoulders still elevated, roll them backward and flex again for a count of two. Slowly lower your shoulders, allowing them to round forward.
Standing Bicep Curl
Primary Muscle Group - Biceps
Place bench on floor across the mainframe. Stand with your feet shoulder width apart and knees slightly bent. Position the barbell arm just below your fingertips when standing on the bench. Slide the curl tubes onto the barbell arm. To perform the exercise, face the mainframe, take a shoulder width underhand grip on the curl tubes. Curl the barbell arm up, keeping your elbows close to your sides. Lean your body toward the mainframe and squeeze the biceps at the top of each repetition.
Tricep Extension
Primary Muscle Group - Triceps
 
Place bench on floor across the mainframe. Position the barbell arm to hole #14 (approx.) Stand on the bench facing away from the mainframe. Press the barbell arm down. Keep your elbows in and do not cheat by using your body weight. Focus on squeezing your triceps at the bottom of the range of motion. The closer you place your hands on the bar, the more stress you will put on your triceps and the more difficult the exercise becomes. NOTE: Support barbell arm when removing weightstraps.
Tricep Press
Primary Muscle Group - Triceps
Position the barbell arm at shoulder height. Sit facing away from the mainframe. Grasp the barbell arm palms up. Keep your back straight and elbows in. Press to the top. Flex your triceps for two seconds and slowly return to the starting position.
Tricep Pushdown
Primary Muscle Group - Triceps
Place bench on floor across the mainframe. In the down position set the barbell arm slightly higher than fingertip level. Face the mainframe with your elbows at your sides. Grip the barbell arm and press down. Concentrate on using the triceps by keeping your elbows to your sides. Flex your triceps at the end of the range of motion for two seconds. NOTE: Support barbell arm when removing weightstraps.
Upright Row
Primary Muscle Group - Trapezius
Secondary Muscle Group - Deltoids, Biceps, Forearms
Place bench on floor across the mainframe. Place barbell arm at fingertip level. Stand on the bench facing the mainframe. With a close overhand grip, pull the barbell arm up toward your chin and flex your traps for two counts at the top. Lean in and tilt your head forward during this motion. Slowly lower the bar. Focus on keeping your elbows higher than the bar.
Mid Body Exercises
Body Curl
Primary Muscle Group - Lower Abdominals
 
Incline the bench. Attach the load pin in the third hole above the bench pin. Lie back on the bench with your head close to the mainframe. Grasp the load pin over head, palms down. Keep legs straight and raise them up toward the mainframe. Exhale fully as you approach the top position and forcefully contract your lower abdominals for two seconds. Slowly lower your legs to the starting position but not so far as to put undue strain on the lower back.
Incline Sit Up
Primary Muscle Group - Upper Abdominals
Start with the bench at a slight incline, increasing the incline after you’ve built strength. Hook your feet under the load pin and rest your heels on the bench ears. Keep your knees bent. Place your hands on your hips and curl your body 3/4 of the distance to the mainframe. Exhale fully before you reach this top position and forcefully contract your abdominal muscles for two seconds. Then slowly lower your body. Stop just short of a relaxed position at the bottom.
Leg Bend
Primary Muscle Group - Lower Abdominals
Use the same bench positioning as the incline sit-up. Lie back on the bench with your head close to the mainframe. Reach over your head and grip the load pin, palms down. Bend your knees and curl them to your chest. Exhale fully prior to contracting the lower abdominal muscles as forcefully as possible for a count of two. Keeping your knees bent, slowly return to the starting position.
Roman Chair Sit Up
Primary Muscle Group - Abdominals
Remove the barbell arm. Insert the roman chair pin into the hole on the stabilizer. Sit sideways on the bench. Hook your toes under the roman chair pin. Place your hands on your hips, round your shoulders and slowly recline. Do not recline further than parallel with the floor. Curl your body up to a 3/4 upright position. Exhale fully before tensing your abdomen for two seconds.