Workout Chart printable pdf download

WORKOUT CHART

Ab Crunch

Oblique Twist

Side Bends

Arm Curl

High Cable Biceps Curl

Adjust seat back to the upright position and attach Ab

Attach the Single Handle to the low pulley and stand

Attach the Curl Bar and chain to the low pulley. Grasp

Attach the Curl bar to the high pulley. Sit

Strap to the cable located behind your head. Hold Ab

directly beside it. Grab Single Handle with both

directly beside it. Grab the Single Handle with your

Curl Bar using an underhand grip. While trying to keep

facing the machine, locking knees under the

Strap handles in place at shoulder level. Use abdominal

hands. Twist away from machine.

inside hand. Bend away from machine.

your elbows stationary, curl the bar upward, toward

hold-down pads. Grab the Curl Bar with an overhand

muscles to crunch forward and downward.

Muscles Worked: Obliques

your chin. Variation: Use an overhand grip for Reverse

grip and pull towards the back of your head using

Muscles worked: Abdominals, Hip Flexors

Curls. Muscles worked: Biceps, Forearms

yourbiceps muscles. Muscles worked: Biceps,

Forearms

One Arm Reverse Triceps Pull Down

Reverse Triceps Pull Down

Seated Biceps Curl

Triceps Extension

Triceps Kickback

Attach the Curl Bar to the mid-pulley. Sit facing the machine,

Attach Single Handle and chain to the high pulley.

Attach Curl Bar and chain to the high pulley. Stand

Adjust the Seat Back to the upright position. Attach

Attach the Single Handle to the low pulley. Stand

facing the machine and grab the bar with an under-

locking knees under the hold down pad. Grab the Curl Bar

Curl Bar to the high pulley. Sit on the seat and grab

facing the machine, bend slightly at the waist, and

Stand facing the machine, and grab the handle with an

with an underhand grip and pull towards your chin using

hand grip. While keeping your elbows stationary at

the Curl Bar with an overhand grip. Lock your upper

grab handle with a neutral grip.Extend arm

underhand grip. While keeping your elbows stationary

your biceps muscles. Variation: Use an overhand grip for

side, pull down using your triceps muscles.

arms into place and extend arms at elbow.

backwards at elbow.

at side, pull down using your triceps muscles. Varia-

Reverse Curls. Muscles worked: Biceps, Forearms

Muscles worked: Triceps, Forearms

tion: Use on overhand grip. Muscles worked: Triceps,

Forearms

Triceps Pushdown

Front Pulldown

Low Row

Mid Row

One Arm Row

Attach the chain and Curl Bar to the high pulley. Stand

Attach the Lat Bar to the high pulley. Sit facing the

Attach Curl Bar to the low pulley. Sit on the floor,

Adjust Press Arm to furthest rear position. Adjust seat

Attach the Single Handle to the low pulley. Stand

facing the machine and grab Curl Bar with an

machine, locking knees under the hold down pad.

bracing your feet against the foot plate. While keeping

back to align handles with shoulders. Grab handles

facing the machine, bend slightly at the waist, and

overhand grip. Keep elbows and upper arms station-

Grab the lat bar with an overhand grip and pull slowly

your upper torso upright and stationary, pull bar to

with overhand grip and pull as far back as possible.

grab handle with a neutral grip and pull to midsection.

ary. Extend arms at elbows.

down towards your upper chest. Variation: Grab Bar

your midsection. Variation: Grab bar with underhand

Variation: Grab bar with underhand, or neutral grip.

Muscles worked: Latissimus dorsi, Rhomboids,

Muscles worked: Triceps, Forearms

with an under hand grip. Muscles worked: Latissimus

grip. Muscles worked: Latissimus dorsi, Rhomboids,

Muscles worked: Latissimus dorsi, Rhomboids,

Trapezius, Deltoids, Forearms, Biceps

Dorsi, Trapezius, rhomboids, Biceps

Trapezius, Deltoids, Forearms, Biceps

Trapezius, Deltoids, Biceps

Pullover (Front Lat)

Self Stabilizing Rear Delt Row

Self Stabilizing Cable Mid Row

Seated Cable Mid Row

Reverse Fly

Attach the straight bar to the high pulley, sit on seat,

Stand facing the Pec Dec arms. Grab the handles and

Attach the Curl Bar to the mid pulley. Stand facing

Attach the Curl Bar to the mid pulley. Sit facing the

Sit on Pec Deck seat facing the machine. Raise elbows

the machine. Grab the Curl Bar with an overhand

machine. Grab the Curl Bar with an overhand grip

and grab the handles with an overhand grip. Keep

pull backwards. Muscles worked: Rear Deltoids,

to shoulder height, behind Pec Dec arms. Extend

grip and pull as far back as possible. Variation: Use an

and pull as far back as possible. Variation: Use an

elbows back as far as possible. Muscles worked:

arms straight and pull downward.

Rhomboids

underhand grip. Muscles worked: Latissimus dorsi,

Muscles worked: Latissimus Dorsi, Triceps

Rhomboids, Deltoids

Rhomboids, Trapezius, Deltoids, Biceps

Incline Bench Press

Dumbbell Style Pec Fly

Pec Fly

Bench Press

Shoulder Press

Adjust seat back to upright position. Adjust the Seat

Adjust the seat back to incline (red) position. Adjust the seat

Grasp the Pec Dec handles and swing outward to near

Adjust the Pec Arms to full comfortable stretch. Press

Adjust Seat Back and Press Arm to shoulder (blue)

height so that Press handles are chest height. Press

height so that the Press handles are at chest height. Press Arm

position. Adjust Seat height so that press handles are

full extension. Press the arms forward and together.

your elbows forward and together.

Arm should be in the green zone. Grab the handles

should be in the red zone. Sit back in the seat so that the seat

at shoulder height. Sit back in seat and lean forward.

back forces a forward lean. Grab the handles with overhand grip

Muscles worked: Pectoralis Major and Minor

with overhand grip and press arms away from chest.

Grab handles with an overhand grip and press arms

and press arms away from chest. Muscles worked: Upper

Muscles worked: Pectorals Major and Minor, Anterior

away from shoulders. Muscles worked: Deltoids,

Pectorals Major and Minor, Anterior Deltoids, Triceps

Deltoids, Triceps

Triceps

Calf Raise

Front Raise

Upright Row

Shrugs

Glute Kick

Attach the chain to the Curl Bar and to the Low Pulley.

Adjust the Foot Plate to the closest comfortable

Stand facing machine. Attach an Ankle

Attach the chain to the Curl Bar and to the Low Pulley.

Stand in front of the Low Pulley, facing toward the

position. Place the balls of your feet on the center of

Strap to one ankle and to the Low Pulley. Using a full

Stand in front of the Low Pulley, facing away, with

machine. Hold the bar at arms length and shrug

the Foot Plate, knees slightly bent. Flex foot at ankle

machine. Grab the Bar with an overhand grip and pull

range of motion, extend leg backwards.

chain in between legs. Keep arms straight and raise to

shoulders upward. Muscles worked: Trapezius,

joint, raising up on toes. Feet can be placed in varying

upward, toward shoulders. Muscles worked:

Muscles worked: Gluteus Maximus

front. Muscles worked: Deltoids, Forearms

Deltoids

positions to emphasize different parts of the calf

Trapezius, Deltoids, Forearms

muscles. Muscles worked: Soleus, Gastrocnemius

Hip Abduction

Hip Adduction

Leg Curl

Leg Extension

Leg Press

Stand adjacent to the low pulley grabbing the

Stand facing machine. Adjust Seat so that top roller

Adjust seat and seat back so that knees are level with

Adjust Foot Plate so that knees are as close to chest as

machine for support. Attach the leg strap and chain to

comfort allows. Place feet on middle of Foot Plates

machine for support. Attach the leg strap and chain to

pads rest on front of legs above knees. Grab Press Arm

and even with pivot point. Sit and hook ankles

the low pulley Attach the ankle strap to your outside

and press outward. Avoid locking knees at full

the low pulley. Attach the ankle strap to your inside

for stability. Wrap ankles behind lower roller pads.

behind lower roller pads. Extend legs forward and

ankle. Using a full range of motion, extend leg

extension. Muscles worked: Quadriceps, Hamstrings,

ankle. Using a full range of motion, extend leg across

Using one leg at a time, pull and curl upward as far as

upward. Muscles worked: Quadriceps

outwardaway from your body.

Gluteus Maximus, Calves

and away from body. Muscles worked: Adductor,

possible. Muscles worked: Hamstrings, Gluteus

Muscles worked: Abductor, Gluteus Medius

Gluteus Medius

Maximus

Thank you for investing in the BodyCraft Galena Strength Training System. We hope you enjoy many healthy years

of use. Learning to use and maintain your strength training system is very important for your personal safety and

the proper function of the machine. Be sure to read all of the information carefully before using. This information in

this guide is general in nature; for detailed information about exercise, consult your physician and your local fitness

dealer. Your local fitness dealer can provide reputable books and referrals to personal trainers. WARNING: Before

beginning this or any exercise program, consult your physician. This is especially important for persons over the age

of 35, or with preexisting health problems. Recreation Supply, Inc. assumes no responsibility for personal injury or

property damage sustained by or through use of this product.

GENERAL EXERCISE GUIDELINES: There are many theories as to the proper number of repetitions and sets of

repetitions of any specific exercise. In fact, we are all unique individuals and what may be effective for one person

may not be for the next. For your specific needs, we recommend consultations with your fitness dealer or a certified

personal trainer. For general guidelines, we recommend 6-12 repetitions per set and 2-3 sets per any given exercise.

Intensity is more important than the number of reps and sets. The amount a muscle group is stressed (to failure) is

directly proportional to the amount of increased strength/growth. Please remember to start easy and increase the

total time and the number of repetitions gradually. Overdoing it in the beginning can cause unnecessary muscle

soreness. If at any time you feel excessive pain, stop immediately. Determine what is wrong before continuing. Rest

is a very important part of the process. Begin each session with a 5-15 minute warm up period of light exercise and

stretching. During the routine, be sure to maintain proper form and move through the full range of motion. Be sure

Squats

Side Squats

Calf Raise

to breathe naturally; do not hold your breath. End each session with 5-10 minutes of light stretching.

Attach the Single Handle to the low pulley. Turn

Attach the Curl Bar to the chain and the chain to the

Attach the Curl Bar to the chain and the chain to the low

Stretching can help relieve soreness and increase flexibility. Plan to spend the first two weeks getting familiar with

sideways, and grab the handle from a squatting position.

pulley. Grab the Curl Bar from a squatting position. Be

low pulley. Hold the bar with an overhand grip and

the machine and accustomed to the routines. Do not quit! Variety of exercises can be a motivating factor. Seek

Be sure to keep your back in flat position and slowly rise

sure to keep back in flat position and slowly rise to a

raise up on your toes.

further information regarding different exercises. Remain committed and your exercise time will soon become a

to a standing position. Proper form and slow controlled

standing position. Proper form and slow controlled

Muscles worked: Soleus, Gastrocnemius

movements are very important.

time you anticipate.

Muscles worked: Gluteus Maximus, Hamstrings,

Quadriceps, Spinae Erectors, Abdominus

Workout Chart

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