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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.
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.
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...
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 .
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.
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 .
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.