maximuscle 335 / 8687 Assembly & User's Instruction page 44

Weight Bench Exercise Guide
Knees Raising
Developing the waist muscle
1. Standing aside of the machine with the
back against the Power tower backrest
pad.
2. Place your arms on the Arm pads with
two hands grasp two VKR Handles.
3. Raise your knees upward as possible.
4. 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.
Standing Biceps curl
Developing the Triceps muscles
1. Select Desired Weights
2. Attach short bar and chain to the end of
Lower cable using gourd hooks.
3. Standing facing
positioning feet on the Foot plate.
4. Grasp Short bar with your palm facing up.
5. With your elbows at your side and arms
fully extended, curl Short bar upward by
pivoting from the elbows .
6. Return to the 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.
the machine and
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