Body Craft Family Xpress User manual

CHEST
CHEST
SHLDRS
CHEST CHEST
CHEST
CHEST CHEST
BACK ARMS
EXERCISE GUIDE
Thank you for investing in the BodyCraft Family XPress StrengthTraining 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. Thisisespeciallyimportantforpersons overtheageof35,orwith preexistinghealthproblems. RecreationSupply,
Inc.assumesnoresponsibilityforpersonalinjuryorpropertydamagesustainedbyorthroughuseofthisproduct.
CABLE PRESS Adjust seat back to fit your range of motion.
Adjust Cable Arms to chest height. Grab handles with overhand grip and
press arms away from chest, level with floor. Variation: Bring hands to-
gether while pressing forward. This is an advanced movement and will
require significantly less weight. Muscles worked: Pectorals Major and
Minor, Anterior Deltoids, Triceps
INCLINE CABLE PRESS Adjust seat back to fit your range
of motion. Adjust CableArms to chest height. Grab handles with overhand
grip and press arms away from chest at an upward 45 degree angle. Varia-
tion: Bring hands together while pressing upward. This is an advanced
movement and will require significantly less weight. Muscles worked:
Pectorals Major and Minor, Anterior Deltoids, Triceps
DECLINE CABLE 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, level with floor. Variation: Bring hands together
while pressing forward. This is an advanced movement and will require
significantly less weight. Muscles worked: Pectorals Major and Minor,
CABLE SHOULDER PRESS Adjust seat back and Cable
Arms to upright (green) position. Adjust seat so that Cable Handles are at
shoulder level. Grab handles with overhand grip and press arms overhead.
Variation: Bring hands together while pressing forward. This is an ad-
vanced movement and will require significantly less weight. Muscles
worked: Deltoids, Triceps
SELF STABILIZING CABLE PRESS Adjust Cable Arms to
chest height. Sit forward on the seat, without back support. Grab handles
with overhand grip and press arms away from chest. Variation: Bring
hands together while pressing forward. Muscles worked: Pectorals Major
and Minor, Anterior Deltoids, Triceps, Rectus Abdominus, Spinae Erec-
tors
CABLE FLY Adjust seat back to incline position. Sit forward
on seat and lean back, into machine. Adjust cable arms to widest position.
Grab handles and bring arms together in a circular motion. Variations:
Decline and Incline Flys. Muscles worked: Pectorals Major and Mi-
nor, Anterior Deltoids, Forearms
CABLE LOW FLY Adjust seat back to upright position. Ad-
just Cable Arms to widest position. Sit upright in machine. Grab handles
and bring arms upward and together in a circular motion. Muscles worked:
Pectorals Major and Minor, Anterior Deltoids, Forearms
CABLE CROSSOVER Adjust Cable Arm to highest position.
Stand aside machine at arms length to handle. Grab handle and pull across
in a sweeping arc motion. Muscles worked: Pectorals Major and Mi-
nor, Anterior Deltoids
TRICEPS PUSH DOWN Attach chain and Straight Bar to
high pulley. 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
FRONT PULL DOWN 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 chest. Variations: Grab bar with underhand
grip. Use Ab Strap and spread handles while pulling. Muscles worked:
Latissimus Dorsi, Trapezius, Rhomboids, Biceps.
ABS ABS ARMS ARMS BACK BACK CHEST CHEST LEGS LEGS SHOULDERSSHLDRS

SHLDRS BACK
CHEST
ABS
SHLDRS SHLDRS
SHLDRS
EXERCISE GUIDE
Thank you for investing in the BodyCraft Family XPress StrengthTraining 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. Thisisespeciallyimportantforpersons overtheageof35,orwith preexistinghealthproblems. RecreationSupply,
Inc.assumesnoresponsibilityforpersonalinjuryorpropertydamagesustainedbyorthroughuseofthisproduct.
ONE ARM ROW Adjust Cable Arm to lowest position. Stand
aside machine with a slight bend at waist, and holding on to seat pad for
support. Grasp Single Handle and pull to midsection. Muscles worked:
Latissimus Dorsi, Trapezius, Rhomboids, Deltoids, Biceps, Forearms.
SINGLE CABLE CURL Adjust Cable Arms to lowest posi-
tion. Sit on seat and grasp handles with an underhand grip. While trying to
keep your elbows stationary, curl the handles upward, using biceps muscles.
Variations: Can be performed using both arms simultaneously, or alternat-
ing. Muscles worked: Biceps, forearms
TRICEPS KICKBACK Adjust Cable Arm to blue position.
Stand aside machine with a slight bend at waist, and holding on to seat pad
for support. Keeping elbow stationary, extend arm backward. Muscles
worked: Triceps, Forearms
OBLIQUE TWIST Adjust Cable Arm to green position and
stand beside machine. Grab Single Handle with both hands. Twist away,
pulling cable forward and across body. Muscles worked: Obliques
REAR DELTOID FLY Adjust Cable Arm to red position.
Grab handle with outside hand. Extend arm across and away from body.
Muscles worked: Rear Deltoids, Forearm
FRONT RAISE Adjust Cable Arms to blue position. Grab
handles with overhand grip. Keeping arms straight, raise arms toward front.
Variation: Can be performed one arm at a time. Muscles worked: Del-
toids
LATERAL RAISE Adjust Cable Arms to blue position. Grab
handles with overhand grip. Keeping arms straight, raise arms out from
side. Variation: Can be performed one arm at a time. Muscles worked:
Deltoids
TENNIS FOREHAND Assume your tennis forehand stance next to the
CableArm. Begin with handle in back swing position and swing forward as
if you were swinging a tennis racket.
GOLF SWING 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.
INTERNAL & EXTERNAL ROTATOR Adjust Cable Arm
to elbow height. Place a towel between upper arm and torso. For Internal
Rotator, grasp handle with inside arm, neutral grip. Rotate arm , bringing
handle toward midsection. For External Rotator, Grasp handle with outside
arm, neutral grip. Rotate arm , bringing handle away from midsection.
Muscles worked: Deltoids
ARMS
ABS ABS ARMS ARMS BACK BACK CHEST CHEST LEGS LEGS SHOULDERSSHLDRS