Exercise Chart

WARNING! PLEASE READ BEFORE EXERCISING:
Prior to beginning any exercise program it is suggested to have a com-
plete physical examination and obtain your physician’s approval of your
conditioning program. We recommend that you always exercise with a
partner or someone who can act as a “spotter”, should the weights be-
come too heavy for you to lift on your own.
When performing the exercise maneuver, observe the following:
1. Select a starting weight that is safely and easily manageable.
2. Exhale while exerting/lifting the weights, and inhale while returning
them to the starting position in a slow and controlled manner.
3. Read all caution and warning labels before using this machine.
4. Prior to use, inspect this machine for loose, frayed, or worn parts. If
in doubt, do not use this machine until the parts have been replaced.
5. Weight plate safety clips must be completely secured before using
this machine.
6 Should weights, levers, or other parts become jammed, do not at-
tempt to free them yourself, obtain assistance from a certified repair
person.
7. Keep clear of weights and all moving parts.
8. Children should not be permitted to use the machine.
9. For consistent, smooth operation; bearings and bushings should be
lubricated periodically with synthetic lubricant.
GETTING STARTED:
Always warm-up your muscles before exercising. Easy stretching
(without bouncing) and light calisthenics, for several minutes, are rec-
ommended to prepare your body. A “repetition” is defined as one com-
plete movement from the starting position, through the full range of
motion, and back to the starting position. A “set” is defined as a series
of continuous repetitions. Start your exercise program conservatively.
Select a weight for each exercise that is easily performed for the full
range of your motion. Learn to feel your body’s responses and change
your program accordingly. The number of repetitions for each set
should range between eight and twelve. As a general rule, the lower
the number of repetitions performed (eight to ten), the heavier the re-
sistance of weight used. While heavy resistance increases muscular
strength, the full range of movement is necessary to achieve maximum
muscle strength and development. Rest between each set of repeti-
tions long enough to catch your breath. Work up to three or four sets
for each isolated exercise. When you can perform the desired number
of repetitions at a given weight, increase the resistance by five or ten
pounds. There may be a number of exercises isolating the same mus-
cle. These exercises should be grouped together and performed on the
same day, followed by a day of rest for that particular muscle.
OPERATING YOUR PM-4400 EXERCISE MACHINE:
• PERFORM 1-2 SETS PER EXERCISE (8-12 REPETITION PER SET)
• WORK EACH SET TO COMPLETE FAILURE (UNTIL YOU CANNOT PERFORM
ANOTHER REP)
• ONCE YOU REACH 12 REPETITIONS ADD WEIGHT YOUR NEXT WORKOUT
• USE THE FOLLOWING COUNT: (2 SECOND LIFT, 3 SECOND RETURN)
• MOVE SLOWLY AND STRICTLY THROUGH THE FULL RANGE OF MOTION
• REST APPROXIMATELY 1 MINUTE BETWEEN SETS
• ALLOW AT LEAST 2-3 DAYS BETWEEN WORKOUTS FOR FULL RECOVERY
• ALWAYS CHECK WITH A PHYSICIAN PRIOR TO ANY EXERCISE ACTIVITY.
Chest Press
Muscle Emphasis: Pectoralis
Shoulder Press
Muscle Emphasis: Deltoid, Trapezius
Shrug
Muscle Emphasis: Trapezius
Row/Deadlift
Muscle Emphasis: Latissimus Dorsi
Squat/Lunge
Muscle Emphasis: Glutes, Hamstrings
Curl
Muscle Emphasis: Bicep
Tricep Press
Muscle Emphasis: Tricep
Lat Pull
Muscle Emphasis: Latissimus Dorsi, Bicep
Leg Extension/Curl
Muscle Emphasis: Quadriceps
Arm Curl Machine
Muscle Emphasis: Bicep
Trapezius
Teres Major
Triceps
Latissimus Dorsl
Sacrospinatus
Gluteus Maximus
Hamstrings
Adductors
Gastrocnemius
Deltoid
Pectoralis
Biceps
Rectus Abdominusl
Brachialis
Wrist & Forearm Flexors
Obliques
Psoas Group
Abductors
Quadriceps
Compact Strength Trainer
T O T A L B O D Y W O R K O U T