Marcy SM–4008 Exercise Manual

S M – 4 0 0 8 E X E R C I S E C H A RT
EXERCISE: High Pulley Cable Crunch EXERCISE: Seated Crunch
MUSCLE EMPHASIS: Rectus Abdominus MUSCLE EMPHASIS: Rectus Abdominus

EXERCISE: Low Pulley Bicep Curl

EXERCISE: High Pulley Tricep Push Down

MUSCLE EMPHASIS: Biceps MUSCLE EMPHASIS: Triceps
EXERCISE: Vertical Butterfly EXERCISE: High Pulley Chest Flys
MUSCLE EMPHASIS: Outer Pectoralis MUSCLE EMPHASIS: Inner Pectoralis
EXERCISE: Leg Kick Outer Thigh EXERCISE: Leg Kick Inner Thigh
MUSCLE EMPHASIS: Abductors MUSCLE EMPHASIS: Adductors
WARNING! PLEASE READ BEFORE EXERCISING
GETTING STARTED:
Always warm-up your muscles before exercising. Easy stretching (without bouncing) and light
calisthenics, for several minutes, are recommended to prepare your body.
A "repetition" is defined as one complete movement from the starting position, through the full
range of motion, and back to the starting position.
Start your exercise program conservatively. Select a weight for each exercise that is easily per-
formed for the full range of motion. Learn to feel your body's responses and change your program
accordingly. The number of repetitions for each set should range between eight and fifteen. As a
general rule, the lower the number of repetitions performed (eight to ten), the heavier the resist-
ance of weight used. While heavy resistance increases muscular strength, the full range of move-
ment is necessary to achieve maximum muscle strength and development. Rest between each
set of repetitions long enough to catch your breath. Work up to three or four sets for each isolated
exercise. When you can perform the desired number of repetitions at a given weight, increase the
resistance by five or ten pounds. There may be a number of exercises isolating the same muscle.
These exercises should be grouped together and performed on the same day, followed by a day or
two of rest for that particular muscle.
BEFORE EXERCISING:
A. Prior to beginning this or any exercise program, it is suggested to have a complete physical
examination and obtain your physician's approval of your exercise conditioning program.
B. Read all manuals, caution and warning labels before using this machine.
C. Prior to use, inspect this machine for loose, frayed or worn parts, including cables and cable
connectors. Do not use this machine until original factory manufactured parts have been replaced
by a certified technician. For a list of technicians in your area, please call 1 800 999-8899.
EXERCISE: Hanging Leg Raise EXERCISE: High Pulley Side Crunch
MUSCLE EMPHASIS: Psoas Group MUSCLE EMPHASIS: Rectus Obliques
EXERCISE: Tricep Rope Push Down EXERCISE: High Pulley Tricep Extension
MUSCLE EMPHASIS: Triceps MUSCLE EMPHASIS: Triceps
EXERCISE: Chest Cable Crossover

EXERCISE: Leg Extension

MUSCLE EMPHASIS: Inner Pectoralis MUSCLE EMPHASIS: Quadriceps
EXERCISE: Leg Kick Back

EXERCISE: Shoulder Press

MUSCLE EMPHASIS: Gluteus Maximus MUSCLE EMPHASIS: Deltoids
D. Select a reasonable weight that you can safely manage on your own.
E. Remove all weight plates from the Smith or Olympic press bar before repositioning the bar.
F. Exhale while lifting the weights, and inhale while returning to the starting position.
G. If your machine is equipped with a weight stack, the pin must be completely inserted before
using this machine.
H. Should weights, pulleys, cables or other parts become jammed, do not attempt to free them
yourself, seek assistance.
I. Keep clear of weights and all moving parts.
J. Children should not be permitted to use the machine.
K. For consistent, smooth operation, the guide rods should be lubricated periodically with a syn-
thetic lubricant.
L. We recommend that you always exercise with a partner or someone who can offer assistance
should the weights become too heavy for you to lift on your own.
EXERCISE PROGRAM SUGGESTION #1
Exercise the complete body every other day, up to three times a week. The one day rest enables
the body to recover from the previous workout.
EXERCISE PROGRAM SUGGESTION #2
Alternating your daily workouts. One day isolate the upper body exercises, and the next day per-
form the lower body exercises. To reduce lactic acid build-up and consequently reduce muscle
soreness, end each exercise with an increased number of repetitions at a lighter weight. Also,
stretching the muscles is recommended upon completion of your weight resistance program.

EXERCISE: High Pulley Cable Row

EXERCISE: Low Pulley Cable Row
MUSCLE EMPHASIS: Sacrospinalis, Deltoids, MUSCLE EMPHASIS: Latissimus Dorsi, Biceps
Biceps
EXERCISE: Tricep Kick Back

EXERCISE: Incline Chest Press

MUSCLE EMPHASIS: Triceps MUSCLE EMPHASIS: Upper Pectoralis

EXERCISE: Leg Curl

EXERCISE: Squat

MUSCLE EMPHASIS: Hamstrings MUSCLE EMPHASIS: Gluteus Maximus,
Quadriceps, Hamstrings
EXERCISE: High Cable Rear Deltoid EXERCISE: Upright Row
MUSCLE EMPHASIS: Deltoids, Latissimus MUSCLE EMPHASIS: Deltoids, Trapezius
Dorsi
M U S C L E R E F E R E N C E G U I D E
Trapezius Deltoid
Teres Major Pectoralis
Triceps Biceps
Latissimus Dorsi Rectus Abdominus
Sacrospinalis Brachialis
Gluteus Maximus Obliques
Hamstrings Wrist & Forearm
Flexors
Adductors
Psoas Group
Gastrocnemius
Abductors
Quadriceps
© 2010 IMPEX Inc. 14777 Don Julian Road, City of Industry, CA 91746 www.impex-fitness.com
EXERCISE: Low Pulley Mid Row EXERCISE: Wide Grip Pull Up
MUSCLE EMPHASIS: Sacrospinalis MUSCLE EMPHASIS: Latissimus Dorsi, Biceps

EXERCISE: Flat Chest Press

EXERCISE: Decline Chest Press

MUSCLE EMPHASIS: Middle Pectoralis MUSCLE EMPHASIS: Lower Pectoralis

EXERCISE: Lunge

EXERCISE: Calf Raise
MUSCLE EMPHASIS: Gluteus Maximus, MUSCLE EMPHASIS: Gastrocnemius
Quadriceps, Hamstrings
EXERCISE: Front Shoulder Raise EXERCISE: Single Front Shoulder Raise
MUSCLE EMPHASIS: Deltoids MUSCLE EMPHASIS: Deltoids
VARIABLE EXERCISE PROGRAMS
What are your fitness goals?
Strength/Mass Tone/Definition General Health
3-4 sets 4-5 sets 3-5 sets
5-8 repetitions 12-15 repetitions 9-12 repetitions
70%-80% *(MW) 40%-60% *(MW) 60%-70% *(MW)
*(MW)= Maximum Weight
A percentage of the maximum weight you can lift by performing a single
repetition
Repetition
A "repetition" is defined as a single movement performed during any given
exercise while completing a full range of motion from beginning to end.
Set
A "set" is defined as a series of continuous repetitions.
• Rest one minute between sets, two to three minutes for more advanced
routines.
• Maintain proper form and body positioning as you perform each exercise
through the complete range of motion.