Fillable Printable Body Workout Chart Template
Fillable Printable Body Workout Chart Template
Body Workout Chart Template
®
WORKOUT CHART
Incline Bench Press
Decline Bench Press
Adjust Seat Back to incline (red) position. Adjust Cable
Arms to chest height. Sit forward on the seat and lean
back, into the machine. Grab handles with overhand
grip and press arms away from chest, and level with
Converging Decline Bench Press
Adjust Seat Back to incline (red) position. Adjust
Cable Arms to chest height. Sit forward on the
seat and lean back, into the machine.
Variation: Grab handles with neutral grip.
handles with overhand grip and press arms away
from chest, and together, level with floor.
Muscles worked: Pectorals Major and Minor,
Anterior Deltoids, Triceps
Muscles worked: Pectorals Major andMuscles worked: Pectorals Major and Minor,
Anterior Deltoids, Triceps
Minor, Anterior Deltoids, Triceps
Thank you for investing in the BodyCraft Mini Xpress 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.
Incline Pec Fly
Self Stabilizing Bench
Pec Fly
Adjust seat back to vertical position. Adjust cable
arms to widest position. Grab handles and bring
arms together and upward, in a circular motion.
Muscles worked: Pectorals Major and Minor,
Anterior Deltoids, Forearms
Adjust Cable Arms to chest height. Sit forward
on seat,, without back support. Grab handles
with overhand grip and press arms away from
Adjust Seat Back to Incline (red) position. Adjust cable
Arms to widest position. Sit forward on the seat and
lean back into the machine. Grab handles with neutral
grip and bring arms together in a circular motion.
Muscles worked: Pectorals Major and Minor, Anterior
Deltoids, Forearms
Adjust seat back to vertical position. Adjust Cable
Arms to position 4, 5, or 6. Sit upright in machine.
Grab handles and bring arms up and together.
Muscles worked: Pectorals Major and Minor,
Anterior Deltoids, Forearms
Variation: Grab handles with neutral grip.
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.
Anterior Deltoids, Triceps
Arm Curl
Two Arm CurlTriceps Push Down
French Curl / Triceps Extension
Adjust Cable Arms to lowest position. Sit on seat
and grasp handles with an underhand grip.
While trying to keep your elbows stationary, curl
the handles upward, using biceps muscles.
Muscles worked: Biceps, forearms
Adjust one Cable Arm to blue position. Attach
Straight Bar to chain and chain to low pulley
positioned at full arm extension. Stand facing
machine. Grasp Curl Bar with underhand grip. While
trying to keep your elbows stationary, curl the bar
Variation: Grasp bar
Attach chain and Straight Bar to high pulley,
positioned about chin height. Face machine and
grab Straight Bar with overhand grip. Keep
elbows and upper arms stationary. Extend arms
at elbows. Variations: Grab bar with underhand
grip. Use Ab Strap and spread arms at bottom of
movement. Muscles worked: Triceps, Forearms
Attach straight bar to mid-pulley. Adjust seat
back to red position. Grab handles with
overhand grip and extend arms at elbow joint.
Keep elbows at head height and stationary.
Muscles worked: Triceps, forearms
Adjust Cable Arm to blue position. Stand aside
front of machine, holding on to padding for
Some prefer to place inside knee on
seat for added support. Extend arm backward at
Muscles worked: Triceps, Forearms
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places more emphasis on forearms. Muscles worked:
Shoulder Press
Upright Row
Rear Delt One Arm
Adjust Cable Arm to red position. Grab handle
with outside hand. Extend arm across and away
from body. Muscles worked: Rear Deltoids,
Forearm
Adjust Cable Arms to blue position.
Adjust one Cable Arm to bottom position. Attach
chain and Straight Bar to the Cable Arm. Hold
bar at arms length. Grab bar with overhand grip
and pull upward to shoulder level. Muscles
worked: Trapezius, Deltoids
Internal Rotator
Adjust Cable Arm to elbow height. Place a rolled
Attach Ab Strap to cable located behind head.
Hold Ab Strap handles in place at shoulder level.
Use abdominal muscles to crunch forward and
Adjust Cable Arm to green position and stand
beside machine. Grab Single Handle with both
towel between upper arm and torso.
handle with outside arm, neutral grip.
Twist away from machine. Muscles
Upper Abdominals, Hip Flexors
Leg Extension
Adjust seat and seat back so that knees are level with
and slightly beyond pivot point. Sit and hook ankles
behind lower roller pads. Extend legs forward and
upward. Muscles worked: Quadriceps
Leg Curl
Squat
Hip Adduction
Hip Abduction
Glute Kick
Stand next to machine, facing to rear. Adjust
Cable Arm to lowest position and attach Ankle
Strap to inside ankle. Using a full range of
motion, extend leg backwards. Muscles worked:
Gluteus Maximus
Attach Single Handles to low pulley and grab
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: Quadriceps, Hamstrings, Gluteus
Maximus, Rectus Abdominus, Spinae Erectors
Stand next to machine, grabbing Seat Back for
support. Adjust Cable Arm to lowest position
and attach Ankle Strap to forward ankle. Using a
full range of motion, extend leg outward, away
from body. Muscles worked: Abductor, Gluteus
Medius
Lat Pull Down
Low Row
One Arm Row
Golf Swing
Tennis Swing
Attach Lat Bar to high pulley. Sit facing machine,
knees under roller pads. Grab Lat Bar with
overhand grip and pull straight down to upper
Adjust the Cable Arm adjacent to Foot Plate to
lowest position. Attach Straight Bar to the Cable
Arm. Sit on floor, bracing feet against foot plate.
While keeping upper torso upright and stationary,
pull bar to midsection. Variations: Grab bar with
underhand grip. Use Ab Strap and spread handles
while pulling. Muscles worked: Latissimus Dorsi,
Trapezius, Rhomboids, Deltoids, Biceps, Forearms
Adjust Cable Arm to lowest position. Stand
aside machine with a slight bend at waist, inside
knee resting on seat, and holding on to back
pad for support. Grasp Single Handle and Pull
to midsection. Muscles worked: Latissimus
Dorsi, Trapezius, Rhomboids, Deltoids, Biceps,
Assume your golf stance next to the Cable Arm.
Grip handle and swing as if your were swinging
a golf club. Position the Cable Arms at different
heights to emphasize different areas of the
swing.
Tennis Swing
Assume your tennis backhand, or forehand
stance next to the Cable Arm. Adjust cable Arm
to natural height. Practice tennis swing.
chest.Variations: Grab bar with underhand grip.
Use Ab Strap and spread handles while pulling.
Muscles worked: Latissimus Dorsi, Trapezius,
Rhomboids, Biceps.
