Hoist Fitness V6 Owner's Manual

PERSONAL PULLEY GYM

UPPER BODY WORKOUT 1

INCLINE PRESS CABLE CROSSOVER
1. Adjust both pulleys. 1. Adjust both pulleys.
2. Grasp each 2. Grasp each
strap handle. strap handle.
3. Exercise. 3. Exercise.
* HOIST ® HF-4165 bench
sold separately.
LATERAL RAISE STANDING
SHOULDER PRESS
1. Adjust pulley.
2. Grasp strap handle. 1. Adjust both pulleys.
3. Exercise. 2. Grasp long bar.
3. Exercise.
WIDE GRIP BENT ROW
ASSISTED PULLUP ASSISTED PULLUP
1. Adjust both pulleys.
1. Adjust both pulleys. 1. Adjust both pulleys. 2. Grasp long bar.
2. Attach assist strap. 2. Attach assist strap. 3. Exercise.
3. Grasp pull up bar.
4. Exercise.
SEATED FRENCH CURLS FRENCH CURLS
ALTERNATING ALTERNATING
1. Adjust both pulleys. 1. Adjust both pulleys.
CURL
2. Grasp long bar.
1. Adjust both pulleys. 1. Adjust both pulleys. 3. Exercise.
2. Grasp each
strap handle.
3. Exercise.
* HOIST ® PTS-164 bench * HOIST ® HF-4145 bench
sold separately. sold separately.

TRAINING TIPS

TO INCREASE MUSCLE SIZE:
Do 8-10 repetitions of each exercise
◆
Increase weight after each set, provided you
◆
maintain proper body form and technique
◆ Complete 3-4 sets of each exercise
Rest for 45-60 seconds between sets
◆
TO INCREASE ENDURANCE OR TONE:
◆ Do 12-15 repetitions of each exercise
Complete 3-4 sets of each exercise
◆
Rest for 45-60 seconds between sets
◆
Limit rest between exercises to build cardiovascular endurance
◆
Ideally, you should perform 30 seconds of cardiovascular exercise between each
◆
strength training exercise
SAMPLE PROGRAMS:
1. Weekly routine—1 body area per day: 2. Three day routine—3 days on, 1 day off :
Monday and Wednesday: Upper Body Day 1: Chest, Arms and Abdominals
◆ ◆
Tuesday and Thursday: Lower Body Day 2: Shoulders & Back
◆ ◆
Friday: Rest Day 3: Legs and Abdominals
◆ ◆
◆ Alternate days for Abdominals ◆ Day 4: Rest
Never work the same muscle group on consecutive days ◆ Never work the same muscle group on consecutive days
◆

EXERCISE SAFETY

Consult a physician before you begin an exercise program.
◆
Always warm up before your workout with 5-10 minutes of cardiovascular exercise. Then stretch slowly, exhaling as
◆
you gently stretch each muscle. Without bouncing, hold each stretch for at least 10 to 30 seconds. Following your
strength training regimen, stretch again to complete your workout.
Maintain proper spinal alignment and head positioning throughout your workout.
◆
For maximum results, follow a complete fi tness program that includes proper nutrition, aerobic exercise and strength training.
◆
Your body will respond to weight training and conditioning only when you complete your workout on a regular basis. Your new
◆
V6 HOIST ® Fitness System will help you reach your goals only with consistent use.
To gain the most benefi t out of your workout, it is necessary to use muscles that complement each other. When using a
◆
particular muscle, you should use the supporting muscles as well.
Do not attempt to lift more weight than you can comfortably handle. Avoid the risk of injury by remaining within your limits.
◆
Do not hold your breath. Exhale during the pressing action, and inhale upon returning to the start position.
◆

EQUIPMENT SAFETY

◆ Make sure that you read and understand your Owner's Manual and all warning labels and decals on your machine. Please use all
precautionary measures necessary for safety.
◆ Keep observers, especially children, at a safe distance from the equipment while in operation. Do not allow children to play on the machine
at any time.
Carefully inspect your machine before each use. You must inspect the cables, nuts, bolts and belts on a daily basis. Replace or repair any
◆
frayed, loose or otherwise damaged parts at the fi rst sign of a problem.
Always stay clear of all weights and moving parts. Obtain assistance to free any jammed parts. Never attempt to free a jammed part by yourself.
◆
Sweat is corrosive—make sure to wipe down the machines on a regular basis with a watered down rag. Then, dry completely to avoid rust.
◆
◆ Maintain a regular routine of preventative maintenance.
For additional information on fi tness health, safety, or equipment, call HOIST
us online at www.hoistfi tness.com. For additional exercises and instructions, please refer to the "Exercise Descriptions"
section of your Owner's Manual.

KNOW YOUR MACHINE

V6_Poster_07.indd 1
SEATED PEC FLY
1. Adjust both pulleys. 1. Adjust both pulleys.
2. Grasp each strap handle. 2. Grasp each strap handle.
3. Exercise.
* Fitness ball
sold separately.
REAR DELTOID
CROSS
1. Adjust both pulleys. 1. Adjust both pulleys.
2. Grasp opposite
strap handles.
3. Exercise.
PULLDOWN
(PULLOVER)
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
* Fitness ball
sold separately.
ONE ARM TRICEPS
EXTENSION
1. Adjust pulley.
2. Grasp strap handle.
3. Exercise.
SEATED AB
CRUNCH
1. Adjust both pulleys.
2. Grasp each strap handle.
3. Exercise.
* HOIST ® HF-4145 bench
sold separately.

LOWER Body WORKOUT 1

SQUAT
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
® Fitness Systems at 800.548.5438 or visit
Multi-Position Chin Up Bar
Integrated Recessed Accessory Rack
One-Handed Pulley Adjustment
Enclosed Weight Stacks with Vented Shrouds
Standard Dual 150 lb. Cast Weight Stacks
Scuff Protector
The unique and stylish HOIST
V6 is a personal pulley gym that is engineered
with the innovative excellence that the fi tness industry has
come to expect from HOIST
functional training exercises designed to obtain maximum results and achieve a strong
and versatile body. The V6 is engineered to build multiple muscle groups through smooth, rhythmic,
and continuous movements that support the body as it moves through life.

UPPER Body WORKOUT 2

STANDING CHEST
PRESS
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
FRONT DELTOID
RAISE
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
ONE ARM ROW
1. Adjust pulley.
2. Grasp strap handle.
3. Exercise.
TRICEPS PUSHDOWN
1. Adjust pulley.
2. Grasp curl bar.
3. Exercise.

AB WORKOUT 1

SIDE BENDS
1. Adjust pulley.
2. Grasp strap handle.
3. Exercise.
HIGH STEP
1. Adjust pulley.
2. Adjust ankle/thigh strap
around ankle.
3. Exercise.
CALF RAISE
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
GLUTE KICK
1. Adjust pulley.
2. Adjust ankle/thigh strap
around ankle.
3. Exercise.
FUNCTIONAL WORKOUT 1
CLEAN & PRESS
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
SPRINT
1. Adjust pulley.
2. Adjust assist strap
around waist.
3. Exercise.
© February 2008 HOIST ® Fitness Systems. All Rights Reserved. www.hoistfi tness.com 02.08A
h o i s t f i t n e s s . c o m
®
. This gym provides a complete range of
®

UPPER BODY WORKOUT 3

DECLINE PRESS ALTERNATING PUNCH ALTERNATING PUNCH
1. Adjust both pulleys. 1. Adjust both pulleys.
1. Adjust both pulleys.
2. Grasp each
2. Grasp each strap handle.
strap handle.
3. Exercise.
3. Exercise.
* HOIST ® PTS-164 bench
sold separately.
UPRIGHT ROW SHOULDER PRESS
1. Adjust pulley. 1. Adjust both pulleys.
2. Grasp strap handle. 2. Grasp each strap handle.
3. Exercise.
3. Exercise.
* Fitness ball
sold separately.
SEATED LAT LOW ROW
PULLDOWN
1. Adjust both pulleys.
1. Adjust both pulleys. 2. Grasp long bar.
2. Grasp long bar. 3. Exercise.
3. Exercise.
* HOIST PTS-164 bench
* HOIST ® PTS-164 bench ®
sold separately.
sold separately.
STANDING BICEPS REVERSE CURL
1. Adjust pulley. 1. Adjust pulley.
2. Grasp curl bar. 2. Grasp curl bar.
3. Exercise. 3. Exercise.

AB WORKOUT 2

LYING AB TORSO ROTATION
CRUNCH
1. Adjust pulley.
1. Adjust pulley. 2. Grasp strap handle.
2. Grasp each strap handle. 3. Exercise.
3. Exercise.
* Fitness ball
sold separately.

LOWER BODY WORKOUT 2

LOWER BODY WORKOUT 3

DONKEY KICK
STEP UP
1. Adjust pulley.
1. Adjust both pulleys.
2. Adjust ankle/thigh strap
2. Grasp each strap handle.
around ankle.
3. Exercise.
3. Exercise.
* HOIST ® HF-4145 bench
sold separately.
INNER THIGH STANDING
LEG CURL
1. Adjust pulley.
2. Adjust ankle/thigh strap 1. Adjust pulley.
around ankle.
2. Adjust ankle/thigh strap
3. Exercise. around ankle.
3. Exercise.
* HOIST ® PTS-164 bench
sold separately.
ASSISTED LUNGES
OUTER THIGH
1. Adjust pulley.
1. Adjust pulley.
2. Adjust ankle/thigh strap 2. Adjust assist strap
around waist.
around ankle.
3. Exercise. 3. Exercise.
FUNCTIONAL WORKOUT 2 FUNCTIONAL WORKOUT 3
CASTING & CHOPPING TENNIS BACKHAND TENNIS BACKHAND
1. Adjust pulley. 1. Adjust pulley.
2. Grasp long bar. 2. Grasp strap
handle.
3. Exercise.
3. Exercise.
TWIST & LIFT GOLF SWING
1. Adjust pulley. 1. Adjust pulley.
2. Grasp strap handle. 2. Grasp strap handle.
3. Exercise.
3. Exercise.
AB WORKOUT 3
021-0003724
2/7/08 9:08:12 AM