maximuscle 335 / 8687 Assembly & User's Instruction page 42

Weight Bench Exercise Guide
High pull AB crunch
Developing the ABS/Core muscles
1. Select desired weights
2. Sit facing away from the machine, locking
legs into foam roller pads for support
3. Grasp lat bar and position the lat bar
behind head
4. Holding position steady lean torso
forward by collapsing the AB mid section.
5. Return to start position in a slow and
controller manner repeat exercise
Beginners: 10 REPS with no weights
Intermediate: 20 REPS with light weights
Advanced: 20 REPS /2–4 sets with gradually
increase weights.
Triceps Push – down
Developing the Triceps muscles
1. Select Desired Weight
2. Attach the lat bar and link chain to the
overhead pulley use the gourd hook
3. Seated and facing into the machine.
4. Grasp the lat at extreme ends.
5. Push the bar down to back of your neck..
6. Return to start position in a slow and
controller manner repeat exercise
Beginners: 10 REPS with no weights
Intermediate: 20 REPS with light weights
Advanced: 20 REPS /2–4 sets with gradually
increase weights.
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