BodyCraft Strength Training System manual

Exer cise Guide[...]

T able of Contents Introduction....................................................................................1 Chest.................................................................................... 3 Shoulders.................................................................................. 17 Back..........................................[...]

1 INTRODUCTION CONGRATULATIONS! With your purchase of this BODYCRAFT Strength Training System you have taken a major step toward a goal of life- time health and wellness. THANK YOU! BODYCRAFT is proud to be a part of your pursuit of health, wellness, and strength! Please use this BODYCRAFT Strength Training System to:  •Lookbetter! ?[...]

2 FUNCTIONAL TRAINING ARMS BODYCRAFT was the first company to incorporate Functional Training Arms into the standard multi-function home gym. This extremely versatile station opened up a vast array of exercises and we cannot imagine making a home strength training system without it. Your Functional Training Arms provide exercises that pertain to ev[...]

3 C hest[...]

4 CHEST Bench Press Adjust the seat back to the upright position. Adjust the seat so that the bench press handles are even with your chest. The bench press handles should be adjusted for a comfortable stretch, about even with the front of your chest. Too far back can cause excessive strain on your shoul- ders! Grab the handles with an overhand grip[...]

5 CHEST Cable Bench Press Adjust the seat back to the upright position and the Functional Train- ing Arms to chest height. Sit upright, grab the cable handles with an overhand grip, and press away from your chest. Return slowly. Variations: Use an underhand grip, neutral grip, or even twist your wrists (like a karate punch). You can also vary the w[...]

6 CHEST Converging Bench Press This exercise is very similar to the Cable Bench Press, but your arms converge to the middle as you press. Adjust the seat back to the upright position and the Functional Training Arms to chest height. Sit upright, grab the cable handles with an overhand grip, and press away from your chest. Return slowly. Variations:[...]

7 CHEST Incline Bench Press AdjusttheseatbacktooneoftheholesintheINCLINEposition.Your comfort will determine which hole exactly. Adjust the seat so that the bench press handles are even with your chest. Sit back in the seat so that the seat back forces a forward lean. The bench press handles should be ad[...]

8 CHEST Cable Incline Bench Press Adjust the seat back to the upright position and the Functional Train- ing Arms to chest height. Grab the cable handles with an overhand grip and press away from your chest, and upward at about a 45 degree angle. Do not lock out your elbows. Return slowly. Variations: Use an underhand grip, neutral grip, or even tw[...]

9 CHEST Converging Incline Press ThisexerciseisverysimilartotheCableInclineBenchPress,butyour arms converge to the middle as you press. Adjust the seat back to the upright position and the Functional Training Arms to chest height. Grab the cable handles with an overhand grip and press away from your chest, upw[...]

10 CHEST Decline Bench Press AdjusttheseatbacktotheSHOULDERposition.Adjusttheseat so that the bench press handles are even with your chest. Sit on the very front of the seat and lean back into the machine. The bench press handles should be adjusted for a comfortable stretch, about even with the front of your ches[...]

11 CHEST Cable Decline Bench Press AdjusttheseatbacktooneoftheholesintheINCLINEposition. Your comfort will determine which hole exactly. Adjust the Function- al Training Arms to chest height. Sit back in the seat so that the seat back forces a forward lean. Grab the cable handles with an overhand grip and p[...]

12 CHEST Converging Decline Bench Press This exercise is very similar to the Cable Decline Press, but your arms converge to the middle as you press. Adjust the seat back to one of the holesintheINCLINEposition.Yourcomfortwilldeterminewhichhole exactly. Adjust the Functional Training Arms to chest height. Sit back[...]

13 CHEST Converging Decline Bench Press Self Stabilizing Chest Press This exercise targets the chest muscles, but because it is done without back support, the core stabilizing muscles are also engaged. You will need to use a much lower weight than standard bench press exercises. Adjust the seat back to the upright position and the Functional Train-[...]

14 CHEST Cable Pec Fly Adjust the seat back to one of the holes in the incline position. Adjust the Functional Training Arms to their widest position. Sit forward on the seat and lean back into the machine. Grab the handles with a neutral grip and bring your arms together in a circular motion. Return slowly. Variations: As with all cable oriented e[...]

15 CHEST Cable Incline Fly Adjust the seat back to the upright position. Adjust the Functional Training Arms to their widest position. Sit upright on the seat and grab the handles with a neutral grip. Bring your arms together and upward in a circular motion. Return slowly. Variations: As with all cable oriented exercises, this exercise can be perfo[...]

16 CHEST Cable Low Fly Adjust the seat back to the vertical position. Adjust the Functional TrainingArmstoalowposition,eitherholes4,5,or6.Situpright on your machine and grab the handles. Bring your arms up, and together, to chest height. Return slowly. Variations: As with all cable oriented exercises, th[...]

17 Shoulders[...]

18 SHOULDERS Shoulder Press AdjusttheseatbacktooneoftheholesintheSHOULDERposition.  Your personal comfort will determine which hole. Adjust the Press ArmtooneoftheholesintheSHOULDERposition.Finally,adjust the seat so that the press handles are at shoulder height. Sit b[...]

19 SHOULDERS Cable Shoulder Press Adjust the seat back to the most upright position. Adjust the Functional Training Arms to a vertical position. Adjust the seat so that the cable handles are at shoulder level. Grab the handles with an overhand grip and press your arms overhead. Do not lock out your elbows. Return slowly. Variations: Use a neutral g[...]

20 SHOULDERS Converging Shoulder Press This exercise is very similar to the Cable Shoulder Press, except that you bring your arms together during the movement. Adjust the seat back to the most upright position. Adjust the Functional Training Arms to a vertical position. Adjust the seat so that the cable handles are at shoulder level. Grab the handl[...]

21 SHOULDERS Cable Lateral Raise Adjust the Functional Training Arms to a low position, about shoulder width apart. Sit upright on the seat and grab the cable handles with a neutral grip. While keeping your arms straight, raise your hands out- wardandupward.Lowerslowly. Variations: Use an underhand grip. As with all cable oriented ex[...]

22 SHOULDERS Cable Front Raise Adjust the Functional Training Arms to a low position, about shoul- der width apart. Sit upright on the seat and grab the cable handles with an overhand grip. While keeping your arms straight, raise your handsforwardandupward.Lowerslowly. Variations: Use an underhand grip, or neutral grip. As with al[...]

23 SHOULDERS Standing Cable Lateral Raise Adjust one Functional Training Arm to a low position. Stand next to the Functional Training Arm and grab the handle with an overhand grip. While keeping your arm straight, raise your hand outward and upward. Lowerslowly. Primary muscles worked: Deltoids (shoulder).[...]

24 SHOULDERS Standing Front Raise Itisimportanttousethesuppliedlengthofchainonthisexercise. Otherwise, the weight stack can easily “top out” and damage a pulley. Attach the chain to the low pulley (on some models, this may be at the front of the leg extension lever), and then attach the straight bar to [...]

25 SHOULDERS Upright Row Itisimportanttousethesuppliedlengthofchainonthisexercise. Otherwise, the weight stack can easily “top out” and damage a pul- ley. Attach the chain to the low pulley station (on some models, this may be at the front of the leg extension lever), and then attach the straight bar to[...]

26 SHOULDERS Shrugs Attach the straight bar to the low pulley (on some models, this may be at the front of the leg extension lever). Stand on the foot plate and hold the bar at arms’ length. “Shrug” your shoulders upward andrearward.Lowerslowly. Primary muscles worked: Trapezius (upper back), Deltoids (shoul- der).[...]

27 SHOULDERS External Rotator Stand beside your machine and adjust the Functional Training Arm to elbow height. For some, this exercise is more comfortable if you place a rolled up towel under your upper arm. Grasp the handle, using a neutral grip, with your outside arm. Rotate your arm, as if it were an opening door, away from your midsection. Ret[...]

28 SHOULDERS Internal Rotator Stand beside your machine and adjust the Functional Training Arm to elbow height. For some, this exercise is more comfortable if you place a rolled up towel under your upper arm. Grasp the handle, using a neutral grip, with your inside arm. Rotate your arm, as if it were a closing door, toward your midsection. Return s[...]

29 Back[...]

30 BACK Lat Pull Down Adjust the seat to its lowest position. Attach the lat bar to the high pulley. Sit facing the machine and lock your knees under the knee hold-down pads. Grab the lat bar with a wide, overhand grip. Keep your upper body stationary and pull straight down to your upper chest. Return slowly. Variations: Use an underhand grip. Use [...]

31 BACK Low Cable Row Attach the straight bar to the low pulley. Sit on the floor facing the low pulley, feet on foot plate (against leg extension pads for GXP). Keep your upper torso stationary and pull the straight bar to your midsection. Squeeze your shoulder blades together. Return slowly. Variations: Use an underhand grip. Use a wide grip with[...]

32 BACK Mid Row Adjust the press arm to its furthest rear position. Adjust the seat so that the press handles align with your shoulders. Adjust the seat back out- ward as far as possible, so that the handles are at arms’ length. Grab the handles with an overhand grip and pull back as far as possible. Squeeze your shoulder blades together. Return [...]

33 BACK One Arm Row Adjust one Functional Training Arm to its lowest position. Stand aside the machine facing the Functional Training Arm and bend at the waist, holding on to the seat pad for support. Grasp the single handle with a neutral grip and pull to midsection. Return slowly. Primary muscles worked: LatissimusDorsi(midback),Rh[...]

34 BACK Front Lat Pullover Although the picture does not show this, you may need to use the supplied length of chain on this exercise. Otherwise, the weight stack can easily “top out” and damage a pulley. Attach the chain to the high pulley, and then attach the straight bar to the end of the chain. Grab the straight bar with an overhand grip. K[...]

35 BACK Seated Cable Mid Row AttachthestraightbartotheMidPulley.Sitfacingthemachine and leaning back slightly. Grab the curl bar with an overhand grip and pull back as far as possible. Return slowly. Keep your upper torso stationary! Variations: Use an underhand grip. Primary muscles worked: LatissimusDo[...]

36 BACK Self Stabilizing Mid Row Attach the straight bar to the mid pulley. Stand in front of the machine and grab the straight bar with an overhand grip. Pull the bar back as far as possible. Return slowly. Variations: Use an underhand grip. Primary muscles worked: LatissimusDorsi(midback),Rhomboideus (upper back), Trapezius (upp[...]

37 Arms[...]

38 ARMS Cable Arm Curl Adjust the seat back to the upright position and the Functional Train- ing Arms to their lowest position. Sit upright on the seat and grasp the handles with an underhand grip. Try to keep your elbows and upper arm stationary while you curl the handles upward, using your biceps muscles.Lowerslowly. Variations: Use an [...]

39 ARMS Standing Bar Curl Itisimportanttousethesuppliedlengthofchainonthisexercise. Otherwise, the weight stack can easily “top out” and damage a pulley. Attach the chain to the low pulley station (on some mod- els, this may be at the front of the leg extension lever), and then attach the Straight Bar t[...]

40 ARMS Overhead Biceps Curl Attach the straight bar to the high pulley. Sit facing the machine and lock your knees under the knee hold-down pads. Grab the straight bar with an underhand grip. Concentrate on keeping your upper arm sta- tionary while curling the straight bar behind your head. Return slowly. Primary muscles worked: Biceps (front of a[...]

41 ARMS Arm Curl From Mid Pulley Sit facing back of machine. Using straight bar pull from mid pul- ley towards face while leaning backwards.[...]

42 ARMS Triceps Pushdown Itisimportanttousethesuppliedlengthofchainonthisexercise. Otherwise, the weight stack can easily “top out” and damage a pul- ley. Attach the chain to the high pulley and then attach the straight bar to the end of the chain. Stand in front of the high pulley and grab the straight[...]

43 ARMS Triceps Extension Attach the straight bar to the mid pulley. Sit upright in the seat and grab the straight bar with an overhand grip. Try to hold your upper arm locked into a horizontal position while extending your lower arm at the elbow. Return slowly. Variations: Use an underhand grip. You can perform this exercise one arm at a time usin[...]

44 ARMS Triceps Extension From High Pulley Attach the straight bar to the high pulley. Sit in the seat leaning slightly forward and grab the straight bar with an overhand grip. Try to hold your upper arm locked into a horizontal position while extending your lower arm at the elbow. Return slowly. Variations: Use an underhand grip. You can perform t[...]

45 ARMS Triceps Kickback Attach a single handle to a Functional Training Arm and adjust it to a low position. Stand beside the machine in front of the Functional Training Arm. Bend at the waist to near horizontal. Grab the single handle with a neutral grip. Try to lock your upper arm at your side while extending your lower arm at the elbow. Return [...]

46 CHEST Core[...]

47 CORE Core Ab Crunch Adjust the seat to the lowest position and the seat back to the upright position. Attach the ab strap to the cable end located behind your head. Drape the ab strap over your shoulders and hold it in place. Use your abdominal muscles to crunch forward and downward. Return slowly. Primary muscles worked: Abdominals (stomach).[...]

48 CORE Reverse Crunch (Seated Knee Raise) Sit on the seat and grasp the handles, or sides of seat. Extend your legs to a horizontal position. Draw your knees toward your chest. Return slowly. Primary muscles worked: Abdominals (stomach).[...]

49 CORE Oblique Twist Adjust one Functional Training Arm to its highest position and stand asideofit.Grabthehandleandpullittoyourstomach.Holdthe handlestationary.Lockyourhipsintoplaceandtwistyourupper torso. Return slowly. Primary muscles worked: Obliques (waist), A[...]

50 CORE Side Bends Adjust one Functional Training Arm to its lowest position and stand asideofit.Grabthehandleandholditstationaryatyourside.Lock your hips into place and bend your upper torso to the opposite side. Return slowly. Primary muscles worked: Obliques (waist), Abdominals (stomach).[...]

51 Legs[...]

52 LEGS Leg Extension Adjust the seat and the seat back so that, when seated, your knees are aligned with the pivot point on the leg extension lever arm. Sit and hook your ankles behind the lower roller pads. Grasp the handles, or the sides of the seat, and extend your legs to horizontal. Return slowly. Variations: One leg at a time. Primary muscle[...]

53 LEGS Standing Leg Curl Stand facing the machine. Adjust the seat so that the connected roller pads are above your knee. Grab the seat back, or the press arm for stability. Position your ankles behind the lower set of roller pads. Us- ing one leg at a time, bend your knee backward and upward as far as possible. Return slowly. Variations: If[...]

54 LEGS Seated Leg Curl Note: This exercise is only available on the Elite model. Adjust the seat to its lowest position. Adjust the leg lever to its high- est comfortable position by grabbing the attached handle and pulling the release lever with your middle finger. Sit on the seat and place your ankles atop the lower roller pad, but under the mid[...]

55 LEGS Leg Press This exercise can only be performed if you have purchased the optional leg press attachment. Adjust the seat back to a comfortable posi- tion. You should try to get as close as possible to the foot plate, yet not so close that your knees are against your chest, forcing your knees outward. Place your feet squarely on the foot plate[...]

56 LEGS Calf Raise Adjust the seat back on the leg press attachment so that your legs are almost fully extended when your feet are on the foot plates. Do not lock your knees! Place your feet on the foot plates so that the balls of your feet are aligned with the pivot on the foot plates. While keeping your legs at full extension (remember, to not lo[...]

57 LEGS Hip Adduction Stand next to the machine and attach the ankle strap to your back leg. Stand and grab the seat back, or press arm for support. Using a full range of motion, pull your leg toward and across your support leg. Return slowly. You can use either the low pulley station or one Functional Training Arm (adjusted to the lowest position)[...]

58 LEGS Hip Abduction Stand next to the machine and attach the ankle strap to your front leg. Stand and grab the seat back, or press arm for support. Using a full range of motion, pull your leg outward, away from your body. You can use either the low pulley station or one Functional Training Arm (adjusted to the lowest position) for this exercise. [...]

59 LEGS Glute Kick Stand facing the machine and attach the ankle strap to one leg. Stand and grab the seat back, or press arm for support, pelvis tilted forward. Extend the hip and pull your leg backward. Primary muscles worked: GluteusMaximus(butt),Hamstrings(backof upper legs).[...]

60 We only show a couple examples of sport specific training in this book. Truth is, there are a large number of sport specific exercises that can be performed. Feel free to inventyourown.Movementsmimickingyourfavorite activity, past time, or sport can aid your performance. Remember to always remain in control! Please con- s[...]

61 Sports Specific / Functional Golf Swing Attach a single handle, or the short bar to one Functional Training Arm. Assume your golf stance next to the Functional Training Arm and swing as if you were swing a golf club. Position the Functional Training Arm at different heights to emphasize different areas of your swing.[...]

62 Sports Specific / Functional Tennis Swing Attach a single handle, or the short bar to one Functional Training Arm. Assume your tennis backhand (or forehand) stance next to the Functional Training Arm and swing as if you were swinging a tennis racket. Position the Functional Training Arm at different heights to emphasize different areas of your s[...]

63 Sports Specific / Functional Baseball Pitch Attach a single handle to the mid pulley. Stand in front of the ma- chine, grasp the single handle and throw as if you are throwing a baseball. Variation: You can attach the single handle to the high pulley to em- phasize the downward part of the motion.[...]