Biceps/Triceps
(Muscles worked: Biceps, Triceps)

Suggested resistance setting: 1-2
Place wrists between pads, sit down or kneel on seat. Turn palms up to emphasize biceps, down to emphasize triceps. Bring arms up and down in smooth, quick motion.

Seated Chest Press
(Muscles worked: Chest, Back, Triceps, and Biceps)

Suggested resistance setting: 2-4
Sit on machine, grasp handles. Push & pull in fast, smooth motion, use full range of motion. Keep back flat against seat throughout exercise.

Lat Row
(Muscles worked: Upper Back, Chest, Arms)

Suggested resistance setting: 2-4
sit on bench seat with pad against stomach. Extend arms outward and back in smooth, quick motions.

Rotary Torso
(Muscles worked: External Obliques)

Suggested resistance setting: 1-2
Sit on bench with back straight. Grasp handles, Twist entire upper torso side to side (not just arms) in a smooth, quick motion.

Shoulder Press
(Muscles worked: Shoulders, Back, Triceps, and Biceps)

Suggested resistance setting: 2-4
Sit on machine, grasp handles. Push up & pull down in fast, smooth motion. Keep back flat against seat throughout exercise.

Hip Inner/Outer Thigh
(Muscles worked: Adductors, Abductors)

Suggested resistance setting: 1-3
Enter machine from front between legs.
Place legs and ankles in pads. Sit up or lie back as desired. Spread legs outward and inward in smooth, quick motions.

Squat
(Muscles worked: Glutes, Legs, Calves)

Suggested resistance setting: 1-3
Place pads on shoulders, toes over white line, grasp handles. Bend knees and squat to comfortable position (not too low) return to stand.

Leg Extension/Leg Curl
(Muscles worked: Quadriceps, Hamstrings)

Suggested resistance setting: 1-3
Sit on seat, place ankles between pads (pad may be used behind back for people with short legs). Extend legs up and down in smooth, quick motion.

Leg Press
(Muscles worked: Glutes, Thighs)

Suggested resistance setting: 2-4
Lay back on seat, place feet on platforms with Toes beyond top edge. Extend legs straight out to full range without locking knees, return.