Hoist Fitness Fitness trainer Workout Manual page 16

:: HOCKEY
EXERCISE
Glute Kick
Leg Extension
Leg Curl
Vertical Bench
Shoulder Press
Lat Pull down (rear)
Upright Row
Standing Curl
Triceps Extension
Reverse Curl
Back Hyper
Abdominal Crunch
Side Bends
:: SKIING
EXERCISE
Abdominal Crunch
Side Bends
Leg Extension
Leg Curl
Glute Kick
Inner Thigh Kick
Outer Thigh Kick
Incline Press
Shoulder Shrugs
Lat Pull down (rear)
Reverse Curl
Triceps Kickback
:: SOCCER
EXERCISE
Leg Extension
Leg Curl
Calf Raise
Inner Thigh Kick
Outer Thigh Kick
Low Row
Upright Row
Standing Curl
Triceps Pushdown
Abdominal Crunch
Back Hyper
16
:: SWIMMING
SETS REPS EXERCISE
2 15-20 Abdominal Crunch
3 8-10 Side Bends
3 8-10 Incline Press
3 8-10 Pec Crossover
3 8-10 Lat Pull down (front)
3 8-10 Rear Deltoids
3 8-10 Lateral Deltoids
3 8-10 Upright Row
3 8-10 Leg Extension
2 15-20 Leg Curl
2 12-15 Glute Kick
2 20-30
:: TRIATHLON
2 15-20
EXERCISE
Leg Extension
SETS REPS Leg Curl
2 20-30 Inner Thigh Kick
1 20-30 Outer Thigh Kick
3 12-15 Vertical Bench
3 12-15 Low Row
2 12-15 Shoulder Press
2 12-15 Shoulder Shrugs
2 12-15 Standing Curl
3 8-10 Triceps Extension
3 8-10 Abdominal Crunch
3 8-10 Back Hyper
3 8-10
:: VOLLEYBALL
3 8-10
EXERCISE
Leg Press
SETS REPS Glute Kick
3 8-10 Calf Raise
3 8-10 Leg Extension
3 15-20 Leg Curl
2 12-15 Incline Press
2 12-15 Lat Pull down (front)
3 8-10 Bent Over Row
3 8-10 Front Deltoid Raise
2 10-12 Standing Curl
2 10-12 Triceps Kickback
2 20-30 Back Hyper
2 12-15 Abdominal Crunch
Side Bends
quality strength training equipment since 1977
SETS
2
1
3
3
3
3
3
3
3
3
2
SETS
2
2
1
1
3
3
2
2
2
2
2
2
SETS
2
2
3
3
3
3
3
2
2
3
3
2
2
2
REPS
20-30
20-30
8-10
8-10
8-10
8-10
8-10
8-10
8-10
8-10
10-12
REPS
12-15
12-15
10-12
10-12
8-10
8-10
8-10
8-10
8-10
8-10
20-30
12-15
REPS
15-20
15-20
15-20
8-10
8-10
8-10
8-10
12-15
12-15
8-10
8-10
15-20
20-30
20-30