Fillable Printable Abs, Chest and Legs Workout Chart Template
Fillable Printable Abs, Chest and Legs Workout Chart Template
Abs, Chest and Legs Workout Chart Template
Adjust seat back to the upright position and attach Ab
Strap to the cable located behind your head. Hold Ab
Strap handles in place at shoulder level. Use abdominal
muscles to crunch forward and downward.
Muscles worked: Abdominals, Hip Flexors
Ab Crunch
Attach the Single Handle to the low pulley and stand
directly beside it. Grab Single Handle with both
hands. Twist away from machine.
Muscles Worked: Obliques
Oblique Twist
Attach the Single Handle to the low pulley and stand
directly beside it. Grab the Single Handle with your
inside hand. Bend away from machine.
Muscles Worked: Obliques
Side Bends
Attach the Curl Bar and chain to the low pulley. Grasp
Curl Bar using an underhand grip. While trying to keep
your elbows stationary, curl the bar upward, toward
your chin. Variation: Use an overhand grip for Reverse
Curls. Muscles worked: Biceps, Forearms
Arm Curl
Attach the Curl bar to the high pulley. Sit
facing the machine, locking knees under the
hold-down pads. Grab the Curl Bar with an overhand
grip and pull towards the back of your head using
yourbiceps muscles. Muscles worked: Biceps,
Forearms
High Cable Biceps Curl
Attach Single Handle and chain to the high pulley.
Stand facing the machine, and grab the handle with an
underhand grip. While keeping your elbows stationary
at side, pull down using your triceps muscles. Varia
-
tion: Use on overhand grip. Muscles worked: Triceps,
Forearms
One Arm Reverse Triceps Pull Down
Attach Curl Bar and chain to the high pulley. Stand
facing the machine and grab the bar with an under-
hand grip. While keeping your elbows stationary at
side, pull down using your triceps muscles.
Muscles worked: Triceps, Forearms
Reverse Triceps Pull Down
Attach the Curl Bar to the mid-pulley. Sit facing the machine,
locking knees under the hold down pad. Grab the Curl Bar
with an underhand grip and pull towards your chin using
your biceps muscles. Variation: Use an overhand grip for
Reverse Curls. Muscles worked: Biceps, Forearms
Seated Biceps Curl
Adjust the Seat Back to the upright position. Attach
Curl Bar to the high pulley. Sit on the seat and grab
the Curl Bar with an overhand grip. Lock your upper
arms into place and extend arms at elbow.
Muscles worked: Triceps, Forearms
Triceps Extension
Attach the Single Handle to the low pulley. Stand
facing the machine, bend slightly at the waist, and
grab handle with a neutral grip.Extend arm
backwards at elbow.
Muscles worked: Triceps, Forearms
Triceps Kickback
Attach the chain and Curl Bar to the high pulley. Stand
facing the machine and grab Curl Bar with an
overhand grip. Keep elbows and upper arms station-
ary. Extend arms at elbows.
Muscles worked: Triceps, Forearms
Triceps Pushdown
Attach the Lat Bar to the high pulley. Sit facing the
machine, locking knees under the hold down pad.
Grab the lat bar with an overhand grip and pull slowly
down towards your upper chest. Variation: Grab Bar
with an under hand grip. Muscles worked: Latissimus
Dorsi, Trapezius, rhomboids, Biceps
Front Pulldown
Attach Curl Bar to the low pulley. Sit on the floor,
bracing your feet against the foot plate. While keeping
your upper torso upright and stationary, pull bar to
your midsection. Variation: Grab bar with underhand
grip. Muscles worked: Latissimus dorsi, Rhomboids,
Trapezius, Deltoids, Forearms, Biceps
Low Row
Adjust Press Arm to furthest rear position. Adjust seat
back to align handles with shoulders. Grab handles
with overhand grip and pull as far back as possible.
Variation: Grab bar with underhand, or neutral grip.
Muscles worked: Latissimus dorsi, Rhomboids,
Trapezius, Deltoids, Biceps
Mid Row
Attach the Single Handle to the low pulley. Stand
facing the machine, bend slightly at the waist, and
grab handle with a neutral grip and pull to midsection.
Muscles worked: Latissimus dorsi, Rhomboids,
Trapezius, Deltoids, Forearms, Biceps
One Arm Row
Attach the straight bar to the high pulley, sit on seat,
and grab the handles with an overhand grip. Keep
arms straight and pull downward.
Muscles worked: Latissimus Dorsi, Triceps
Pullover (Front Lat)
Stand facing the Pec Dec arms. Grab the handles and
pull backwards. Muscles worked: Rear Deltoids,
Rhomboids
Self Stabilizing Rear Delt Row
Attach the Curl Bar to the mid pulley. Stand facing
the machine. Grab the Curl Bar with an overhand
grip and pull as far back as possible. Variation: Use an
underhand grip. Muscles worked: Latissimus dorsi,
Rhomboids, Trapezius, Deltoids, Biceps
Self Stabilizing Cable Mid Row
Attach the Curl Bar to the mid pulley. Sit facing the
machine. Grab the Curl Bar with an overhand grip
and pull as far back as possible. Variation: Use an
underhand grip. Muscles worked: Latissimus dorsi,
Rhomboids, Trapezius, Deltoids, Biceps
Seated Cable Mid Row
Sit on Pec Deck seat facing the machine. Raise elbows
to shoulder height, behind Pec Dec arms. Extend
elbows back as far as possible. Muscles worked:
Rhomboids, Deltoids
Adjust seat back to upright position. Adjust the Seat
height so that Press handles are chest height. Press
Arm should be in the green zone. Grab the handles
with overhand grip and press arms away from chest.
Muscles worked: Pectorals Major and Minor, Anterior
Deltoids, Triceps
Adjust the seat back to incline (red) position. Adjust the seat
height so that the Press handles are at chest height. Press Arm
should be in the red zone. Sit back in the seat so that the seat
back forces a forward lean. Grab the handles with overhand grip
and press arms away from chest. Muscles worked: Upper
Pectorals Major and Minor, Anterior Deltoids, Triceps
Grasp the Pec Dec handles and swing outward to near
full extension. Press the arms forward and together.
Muscles worked: Pectoralis Major and Minor
Adjust the Pec Arms to full comfortable stretch. Press
your elbows forward and together.
Muscles worked: Pectoralis Major and Minor
Adjust Seat Back and Press Arm to shoulder (blue)
position. Adjust Seat height so that press handles are
at shoulder height. Sit back in seat and lean forward.
Grab handles with an overhand grip and press arms
away from shoulders. Muscles worked: Deltoids,
Triceps
Attach the chain to the Curl Bar and to the Low Pulley.
Stand in front of the Low Pulley, facing toward the
machine. Hold the bar at arms length and shrug
shoulders upward. Muscles worked: Trapezius,
Deltoids
Glute Kick
Adjust the Foot Plate to the closest comfortable
position. Place the balls of your feet on the center of
the Foot Plate, knees slightly bent. Flex foot at ankle
joint, raising up on toes. Feet can be placed in varying
positions to emphasize different parts of the calf
muscles. Muscles worked: Soleus, Gastrocnemius
Hip Abduction
Stand facing machine. Attach an Ankle
Strap to one ankle and to the Low Pulley. Using a full
range of motion, extend leg backwards.
Muscles worked: Gluteus Maximus
Hip Adduction
®
WORKOUT CHART
Attach the chain to the Curl Bar and to the Low Pulley.
Stand in front of the Low Pulley, facing toward the
machine. Grab the Bar with an overhand grip and pull
upward, toward shoulders. Muscles worked:
Trapezius, Deltoids, Forearms
Calf Raise
Attach the chain to the Curl Bar and to the Low Pulley.
Stand in front of the Low Pulley, facing away, with
chain in between legs. Keep arms straight and raise to
front. Muscles worked: Deltoids, Forearms
Front Raise Upright Row Shrugs
Stand adjacent to the low pulley grabbing the
machine for support. Attach the leg strap and chain to
the low pulley Attach the ankle strap to your outside
ankle. Using a full range of motion, extend leg
outwardaway from your body.
Muscles worked: Abductor, Gluteus Medius
Leg Curl
Stand adjacent to the low pulley grabbing the
machine for support. Attach the leg strap and chain to
the low pulley. Attach the ankle strap to your inside
ankle. Using a full range of motion, extend leg across
and away from body. Muscles worked: Adductor,
Gluteus Medius
Leg Extension
Stand facing machine. Adjust Seat so that top roller
pads rest on front of legs above knees. Grab Press Arm
for stability. Wrap ankles behind lower roller pads.
Using one leg at a time, pull and curl upward as far as
possible. Muscles worked: Hamstrings, Gluteus
Maximus
Leg Press
Adjust seat and seat back so that knees are level with
and even with pivot point. Sit and hook ankles
behind lower roller pads. Extend legs forward and
upward. Muscles worked: Quadriceps
Side Squats
Adjust Foot Plate so that knees are as close to chest as
comfort allows. Place feet on middle of Foot Plates
and press outward. Avoid locking knees at full
extension. Muscles worked: Quadriceps, Hamstrings,
Gluteus Maximus, Calves
Calf Raise
Attach the Single Handle to the low pulley. Turn
sideways, and grab the handle from a squatting position.
Be sure to keep your back in flat position and slowly rise
to a standing position. Proper form and slow controlled
movements are very important.
Muscles worked: Gluteus Maximus, Hamstrings,
Quadriceps, Spinae Erectors, Abdominus
Attach the Curl Bar to the chain and the chain to the
low pulley. Hold the bar with an overhand grip and
raise up on your toes.
Muscles worked: Soleus, Gastrocnemius
Attach the Curl Bar to the chain and the chain to the low
pulley. Grab the Curl Bar from a squatting position. Be
sure to keep back in flat position and slowly rise to a
standing position. Proper form and slow controlled
movements are very important.
Muscles worked: Gluteus Maximus, Hamstrings,
Quadriceps, Spinae Erectors, Abdominus
Squats
Legs
Arms
Abs
Back
Shoulders
Chest
Incline Bench Press
Dumbbell Style Pec Fly
Pec Fly
Bench Press
Reverse Fly
Shoulder Press
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
to breathe naturally; do not hold your breath. End each session with 5-10 minutes of light stretching.
Stretching can help relieve soreness and increase flexibility. Plan to spend the first two weeks getting familiar with
the machine and accustomed to the routines. Do not quit! Variety of exercises can be a motivating factor. Seek
further information regarding different exercises. Remain committed and your exercise time will soon become a
time you anticipate.
