Leg Extension; Biceps Curl; Triceps Extension - ProForm CROSSTRAINER Owner's Manual

11.
LEG EXTENSION (15-125 Lbs.)
Musclesaffected: quadrlceps
Sit'on the seat and F_'Silion your feet under the pods on the leg developer, Keep y_Ur
b_ck _',tra_ght. R a,sethe leg developerUntil yo_Jr" lens ai'e strainht. Retum:lolt_ sta_!
ing pos!tion.
12. iHIPABDUCTION (15-125 Lbs.)
Musclesaffected: abdudor, gluteusmediu:
ReFerto ad.ius_ent 4 on page ? oFthis owner's manual. Altock the strai0to the 1o_
'pulley station. Stand with y_our side toward the CROSS TRAINER• wiih o_ "f_t oh
the foot plote. Insertyour outsideleg into the strop. Keep your back stra)ght.K_p ;i
your leg sh'aight and move it to the side as far as _:)ossible.Returnto th_ startin.q .:_
position.
13. BICEPS CURL(15_125 Lbs.)
: ::MUsclesaffected:b!ceps,brachiomd;als :_-_"
Refer to adjustment4 on _0age9 oFthisowner's manual. Altoch the r_e_"/0_" t_'th_;
Io_ l_ulfe_stotion.:Standwlth _'our Feeton the foot ptate: Hold the ro_" bai"wi_ :_n"
underband gnp with your arms e.xtended do_vnward. Keep your back strmghtand
your e bows dose to your sides.Curt the rower bar uo toward your chestas shown.
Returnto the startingposition.
14. .TRICEPS EXTENSION (15-125 Lbs_
Muscles affected: _ceps, brochloracliols:,.
•.ReFer t o acllus/ment3 on page 8 oF this owner's manual. Altach the rower ]:_r to the
_ hlgh'pulle)rstatlon.'Siton the seat, hold the rowe_" f0akabove your
he_;a-ncl b_8 :i
-your elbows. Ke_p your back straight'ahd);our elbaws in. Slowly stralghi_n _r i •:
arms as shown. Relumto )he slartlng positi(_n " '
15.
TRICEPS P_RESS-DOW, N (15-125 _Lbs._)
Musdes.affeded: tn'ceps, brachloradlals':
.ReFer_o adlu.stmen.t 3..on page 8 oF th,s o:wner'smanual. Attach the rowe_ b_r to the_.
h_gkpul!ey station,Stand w_thyour reel on the foot p ate. Hod the rower 10_rwl_
_ gnp. _th your hqndsat.c_st !_el. Keep yourback stra,ghtan_l yo_
el_ closo
....................to your s|des.Pressthe rower.bar d.o_vn ur)lilyour arms are str_a_f._
Returnto thestarting position._
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