Stamina BAND flex GYM LT-2000 Workout Manual
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Stamina BAND flex GYM LT-2000 Workout Manual

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Wo r k o u t
M a n u a l
* Actual product may vary
from product pictured.
This Product is Manufactured Exclusively
by
Please read this manual thoroughly before using your BandFlex Gym.
Retain this manual for future reference.
Patent Nos. 6,585,626 B2 & 6,595,905 B2 with other patents pending
CAUTION: Before starting any exercise program, it is recommended that you consult your physician.
2003© Stamina Products, Inc. All Rights Reserved.

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Summary of Contents for Stamina BAND flex GYM LT-2000

  • Page 1 Please read this manual thoroughly before using your BandFlex Gym. Retain this manual for future reference. Patent Nos. 6,585,626 B2 & 6,595,905 B2 with other patents pending CAUTION: Before starting any exercise program, it is recommended that you consult your physician. 2003© Stamina Products, Inc. All Rights Reserved.
  • Page 2 Hi! Our friendly customer service staff is here to help you with questions you may have concerning parts, assembly and warranty. 1-800-375-7520 customerservice@staminaproducts.com Monday through Friday from: 9:00 A.M. to 5:00 P.M. Central Standard Time. Often just one call can clear up any assembly and parts problems you may have.

  • Page 3: Table Of Contents

    Table Of Contents Important Safety Instructions Things To Remember Training Tips Bench Press Chest Fly Shoulder Press Abdominal Crunch Lat Pulldown Tricep Pushdown Aerobic Rowing Seated Row Standing Bicep Curl Leg Curl Leg Press Preacher Curl Leg Extension Alternate Exercises Disclaimer of Liability This guide is for informational purposes only.

  • Page 4: Important Safety Instructions

    I m p o rtant Safety Instru c t i o n s WARNING: To reduce risk of serious injury, read and follow the Safety Instructions before using your BAND FLEX GYM. NOTICE: Attempt all exercises slowly and carefully. Omit any move- ment that causes pain.

  • Page 5: Things To Remember

    Please Read Prior to Starting Any Exercise Pro g r a m All exercise carries some element of risk. To reduce risk please con- sult with your personal physician to see if you require a complete physical exam. This is especially important if you’re a male over 40 years of age, a female over 50, have never exercised before, are pregnant, have a chronic illness, a history of high blood pressure, heart disease, diabetes, prior chest discomfort, under the care of a...

  • Page 6: Training Tips

    Training Ti p s 1 Always warm up for a minimum of 15 minutes before doing resistance training. 2 On your first set of exercises keep the resistance light. 3 Stretching is recommended after the warm up or at the end of the workout.

  • Page 7: Bench Press

    Bench Pre s s 1 Adjust the bench to where the seat back is at an incline. 2 Handles should be attached to inner loop. 3 Sit down with feet flat on the f l o o r, back flat against the pad. 4 Grasp handles at shoulder level, elbows should be aligned directly under wrists.

  • Page 8: Chest Fly

    Chest Fly 1 Adjust bench to where seat back is at an incline. 2 Handles should be attached to inner loop. 3 Sit down with feet flat on f l o o r, back flat against the pad. 4 Grasp the handles and turn your palms inward.

  • Page 9: Shoulder Press

    Shoulder Pre s s 1 Adjust bench to where seat back is lying flat. 2 Handles should be adjusted to outer loop. 3 Sit down with feet flat, stom- ach tight, back straight. 4 Grasp handles at shoulder l e v e l . 5 While keeping stomach tight and back straight, press han- dles straight overhead.

  • Page 10: Abdominal Crunch

    Abdominal Cru n c h 1 Adjust bench to where seat back is at an incline. 2 Handles should be adjusted to outer loop. 3 Sit down with feet flat, grasp handles at shoulders with palms facing forward. 4 Slowly flex your trunk for- ward until your elbows touch your thighs, keeping hands at the shoulder.

  • Page 11: Lat Pulldown

    Lat Pulldown 1 Attach long handle to upper cable latch. 2 Adjust seat back to the flat p o s i t i o n . 3 Sit down facing the back of the machine. 4 The front of your chest should be directly under the b a r.

  • Page 12: Tricep Pushdown

    Tricep Pushdown 1 Attach chain and handle to upper cable latch. 2 Stand erect and grasp han- dle at shoulder width. 3 While keeping elbows at your side, push the bar straight down to your thighs. 4 Keep your stomach tight and a slight body tilt forward.

  • Page 13: Aerobic Rowing

    A e robic Rowing 1 Remove flat bench seat b a c k . 2 Adjust handles to inner loop. 3 Sit on small gliding seat. (Pull seat knob 1/4 turn for g l i d e . ) 4 Face the machine, grasp handles, place feet on front bar, sit up straight.

  • Page 14: Seated Row

    Seated Row 1 Adjust seat back to flat. 2 Adjust handles to inner loop. 3 Sit up straight maintaining erect posture. 4 Grasp handles and pull to your side keeping palms down or in. 5 Return to starting position fully extending arms but keep- ing back straight.

  • Page 15: Standing Bicep Curl

    Standing Bicep Curl 1 Assume a standing position in front of the back of the m a c h i n e . 2 Adjust handles to inner loop. 3 Grasp the handles with palms facing forward. 4 Slowly flex your elbow bring- ing your wrist toward your s h o u l d e r.

  • Page 16: Leg Curl

    Leg Curl 1 Remove long seat back from machine. 2 Adjust gliding seat by turn- ing knob 1/4 turn. 3 Sit facing the front machine with the back of your ankles over the top pad. 4 Wrap the waist strap around your waist attaching to inner l o o p .

  • Page 17: Leg Press

    Leg Pre s s 1 Remove the long flat bench. 2 Adjust gliding seat by turn- ing knob 1/4 turn. 3 Sit on seat facing back of the machine. 4 Wrap the waist strap around your waist using inner loop. 5 Place your feet on the bar in front of you.

  • Page 18: Preacher Curl

    P reacher Curl 1 Attach preacher bench and adjust height. 2 While sitting on bench place arms over the preacher bench and grasp handle as shown. 3 Slowly curl arms upward. 4 Return to starting position. 5 Exhale while raising arms. Muscles used, biceps and fore - a r m s .

  • Page 19: Leg Extension

    Leg Extension 1 Adjust bench to where the seat back is at an incline. 2 Sit down on bench and place thighs on top of the foam pads resting on the back of the k n e e . 3 Place feet underneath the lower foam pads.

  • Page 20: Alternate Exercises

    Alternate Leg Exercises Ankle Eversion Start Finish Ankle Inversion Start Finish Back Leg Extension Start Finish Calf Raise Start Finish...
  • Page 21 Alternate Leg Exercises Hip Extension Start Finish Modified Hip Extension Start Finish Hip Flexor Start Finish Lying Leg Curl Start Finish...
  • Page 22 Alternate Leg Exercises Lying Leg Extension Start Finish Standing Leg Abductor Start Finish Standing Leg Adductor Start Finish...
  • Page 23 Alternate Back Exercises Close-grip Pulldown Start Finish Lat Fly Start Finish Modified Lat Pulldown Start Finish Lower Back Extension Start Finish...
  • Page 24 Alternate Back Exercises Lying Lat Pulldown Start Finish One arm Row Start Finish Reverse-grip Lat Pulldown Start Finish Scapular Retraction Start Finish...
  • Page 25 Alternate Back Exercises Stiff-arm Pulldown Start Finish Alternate Chest Exercises Close-grip Press Start Finish Decline Press Start Finish...
  • Page 26 Alternate Chest Exercises Incline Press Start Finish One arm Fly Start Finish Resisted Punch Start Finish Shoulder Pullover Start Finish...
  • Page 27 Alternate Shoulder Exercises Front Shoulder Raise Start Finish Inner Fly Rotation Start Finish Lateral Raise Start Finish Lying Shoulder Raise Start Finish...
  • Page 28 Alternate Shoulder Exercises Outer Fly Rotation Start Finish Rear Delt Row Start Finish Reverse Fly Start Finish Scapular Protraction Start Finish...
  • Page 29 Alternate Shoulder Exercises Shoulder Extension Start Finish Shoulder Shrug Start Finish Alternate Arm Exercises Concentration Curl Start Finish...
  • Page 30 Alternate Arm Exercises Lying Bicep Curl Start Finish Lying Tricep Pushdown Start Finish Overhead Tricep Extension Start Finish Reverse Bicep Curl Start Finish...
  • Page 31 Alternate Arm Exercises Seated Bicep Curl Start Finish Seated Wrist Curl Start Finish Seated Wrist Extension Start Finish Single arm Tricep Pushdown Start Finish...
  • Page 32 Alternate Arm Exercises Tricep Cross Press Start Finish Tricep Kickback Start Finish Tricep Press Start Finish Wrist Curl Start Finish...
  • Page 33 Alternate Arm Exercises Wrist Extension Start Finish Alternate Ab Exercises Abdominal Crunch Start Finish Oblique Crunch Start Finish...
  • Page 34 Alternate Ab Exercises Oblique Twist Start Finish Resisted Reverse Crunch Start Finish Reverse Crunch Start Finish...
  • Page 35 Notes...
  • Page 36 Patent Nos. 6,585,626 B2 & 6,595,905 B2 with other patents pending 2003© Stamina Products, Inc. All Rights Reserved.

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