Hoist Fitness V-6 User manual

PERSONAL PULLEY GYM
hoistfitness.com
ARMS BACK SHOULDERS CHEST
LEGS ABS
LOWER BODY WORKOUT 2 LOWER BODY WORKOUT 3
AB WORKOUT 2 AB WORKOUT 3
The unique and stylish HOIST®
V6 is a personal pulley gym that is engineered
with the innovative excellence that the fitness industry has
come to expect from HOIST®. This gym provides a complete range of
functional training exercises designed to obtain maximum results and achieve a strong
and versatile body. The V6 is engineered to build multiple muscle groups through smooth, rhythmic,
and continuous movements that support the body as it moves through life.
For additional information on fitness health, safety, or equipment, call HOIST®Fitness Systems at 800.548.5438 or visit
us online at www.hoistfitness.com. For additional exercises and instructions, please refer to the “Exercise Descriptions”
section of your Owner’s Manual.
KNOW YOUR MACHINE
TRAINING TIPS
TO INCREASE MUSCLE SIZE:
◆Do 8-10 repetitions of each exercise
◆Increase weight after each set, provided you
maintain proper body form and technique
◆Complete 3-4 sets of each exercise
◆Rest for 45-60 seconds between sets
TO INCREASE ENDURANCE OR TONE:
◆Do 12-15 repetitions of each exercise
◆Complete 3-4 sets of each exercise
◆Rest for 45-60 seconds between sets
◆Limit rest between exercises to build cardiovascular endurance
◆Ideally, you should perform 30 seconds of cardiovascular exercise between each
strength training exercise
SAMPLE PROGRAMS:
1. Weekly routine—1 body area per day:
◆Monday and Wednesday: Upper Body
◆Tuesday and Thursday: Lower Body
◆Friday: Rest
◆Alternate days for Abdominals
◆Never work the same muscle group on consecutive days
2. Three day routine—3 days on, 1 day off:
◆Day 1: Chest, Arms and Abdominals
◆Day 2: Shoulders & Back
◆Day 3: Legs and Abdominals
◆Day 4: Rest
◆Never work the same muscle group on consecutive days
EXERCISE SAFETY
◆Consult a physician before you begin an exercise program.
◆Always warm up before your workout with 5-10 minutes of cardiovascular exercise. Then stretch slowly, exhaling as
you gently stretch each muscle. Without bouncing, hold each stretch for at least 10 to 30 seconds. Following your
strength training regimen, stretch again to complete your workout.
◆Maintain proper spinal alignment and head positioning throughout your workout.
◆For maximum results, follow a complete fitness program that includes proper nutrition, aerobic exercise and strength training.
◆Your body will respond to weight training and conditioning only when you complete your workout on a regular basis. Your new
V6 HOIST®Fitness System will help you reach your goals only with consistent use.
◆To gain the most benefit out of your workout, it is necessary to use muscles that complement each other. When using a
particular muscle, you should use the supporting muscles as well.
◆Do not attempt to lift more weight than you can comfortably handle. Avoid the risk of injury by remaining within your limits.
◆Do not hold your breath. Exhale during the pressing action, and inhale upon returning to the start position.
EQUIPMENT SAFETY
◆Make sure that you read and understand your Owner’s Manual and all warning labels and decals on your machine. Please use all
precautionary measures necessary for safety.
◆Keep observers, especially children, at a safe distance from the equipment while in operation. Do not allow children to play on the machine
at any time.
◆Carefully inspect your machine before each use. You must inspect the cables, nuts, bolts and belts on a daily basis. Replace or repair any
frayed, loose or otherwise damaged parts at the first sign of a problem.
◆Always stay clear of all weights and moving parts. Obtain assistance to free any jammed parts. Never attempt to free a jammed part by yourself.
◆Sweat is corrosive—make sure to wipe down the machines on a regular basis with a watered down rag. Then, dry completely to avoid rust.
◆Maintain a regular routine of preventative maintenance.
Multi-Position Chin Up Bar
Integrated Recessed Accessory Rack
One-Handed Pulley Adjustment
Enclosed Weight Stacks with Vented Shrouds
Standard Dual 150 lb. Cast Weight Stacks
Scuff Protector
UPPER BODY WORKOUT 1 UPPER Body WORKOUT 2 UPPER BODY WORKOUT 3
LOWER Body WORKOUT 1
AB WORKOUT 1
FUNCTIONAL
FUNCTIONAL WORKOUT 2 FUNCTIONAL WORKOUT 3
FUNCTIONAL WORKOUT 1
FUNCTIONAL
BENT ROW
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
SEATED
ALTERNATING
CURL
1. Adjust both pulleys.
2. Grasp each
strap handle.
3. Exercise.
FRENCH CURLS
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
ONE ARM TRICEPS
EXTENSION
1. Adjust pulley.
2. Grasp strap handle.
3. Exercise.
SEATED AB
CRUNCH
1. Adjust both pulleys.
2. Grasp each strap handle.
3. Exercise.
SQUAT
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
TRICEPS PUSHDOWN
1. Adjust pulley.
2. Grasp curl bar.
3. Exercise.
HIGH STEP
1. Adjust pulley.
2. Adjust ankle/thigh strap
around ankle.
3. Exercise.
INNER THIGH
1. Adjust pulley.
2. Adjust ankle/thigh strap
around ankle.
3. Exercise.
CLEAN & PRESS
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
STANDING BICEPS
1. Adjust pulley.
2. Grasp curl bar.
3. Exercise.
LYING AB
CRUNCH
1. Adjust pulley.
2. Grasp each strap handle.
3. Exercise.
DONKEY KICK
1. Adjust pulley.
2. Adjust ankle/thigh strap
around ankle.
3. Exercise.
OUTER THIGH
1. Adjust pulley.
2. Adjust ankle/thigh strap
around ankle.
3. Exercise.
CASTING & CHOPPING
1. Adjust pulley.
2. Grasp long bar.
3. Exercise.
TWIST & LIFT
1. Adjust pulley.
2. Grasp strap handle.
3. Exercise.
REVERSE CURL
1. Adjust pulley.
2. Grasp curl bar.
3. Exercise.
TORSO ROTATION
1. Adjust pulley.
2. Grasp strap handle.
3. Exercise.
CALF RAISE
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
GOLF SWING
1. Adjust pulley.
2. Grasp strap handle.
3. Exercise.
LOW ROW
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
PULLDOWN
(PULLOVER)
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
ONE ARM ROW
1. Adjust pulley.
2. Grasp strap handle.
3. Exercise.
LATERAL RAISE
1. Adjust pulley.
2. Grasp strap handle.
3. Exercise.
UPRIGHT ROW
1. Adjust pulley.
2. Grasp strap handle.
3. Exercise.
SHOULDER PRESS
1. Adjust both pulleys.
2. Grasp each strap handle.
3. Exercise.
SEATED LAT
PULLDOWN
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
INCLINE PRESS
1. Adjust both pulleys.
2. Grasp each
strap handle.
3. Exercise.
CABLE CROSSOVER
1. Adjust both pulleys.
2. Grasp each
strap handle.
3. Exercise.
WIDE GRIP
ASSISTED PULLUP
1. Adjust both pulleys.
2. Attach assist strap.
3. Grasp pull up bar.
4. Exercise.
ASSISTED PULLUP
1. Adjust both pulleys.
2. Attach assist strap.
REAR DELTOID
CROSS
1. Adjust both pulleys.
2. Grasp opposite
strap handles.
3. Exercise.
1. Adjust both pulleys.
FRENCH CURLS
1. Adjust both pulleys.
ALTERNATING
1. Adjust both pulleys.
ALTERNATING PUNCH
1. Adjust both pulleys.
2. Grasp each
strap handle.
3. Exercise.
ALTERNATING PUNCH
1. Adjust both pulleys.
SIDE BENDS
1. Adjust pulley.
2. Grasp strap handle.
3. Exercise.
SPRINT
1. Adjust pulley.
2. Adjust assist strap
around waist.
3. Exercise.
TENNIS BACKHAND
1. Adjust pulley.
2. Grasp strap
handle.
3. Exercise.
TENNIS BACKHAND
ASSISTED LUNGES
1. Adjust pulley.
2. Adjust assist strap
around waist.
3. Exercise.
GLUTE KICK
1. Adjust pulley.
2. Adjust ankle/thigh strap
around ankle.
3. Exercise.
SEATED PEC FLY
1. Adjust both pulleys.
2. Grasp each strap handle.
3. Exercise.
1. Adjust both pulleys.
2. Grasp each strap handle.
* HOIST®HF-4165bench
sold separately.
* HOIST®PTS-164bench
sold separately.
* HOIST®HF-4145bench
sold separately.
* Fitnessball
sold separately.
* Fitnessball
sold separately.
DECLINE PRESS
1. Adjust both pulleys.
2. Grasp each strap handle.
3. Exercise.
* HOIST®PTS-164bench
sold separately.
* HOIST®PTS-164bench
sold separately.
* Fitnessball
sold separately.
* HOIST®PTS-164bench
sold separately.
* HOIST®HF-4145bench
sold separately.
* Fitnessball
sold separately.
STEP UP
1. Adjust both pulleys.
2. Grasp each strap handle.
3. Exercise.
* HOIST®HF-4145bench
sold separately.
STANDING
LEG CURL
1. Adjust pulley.
2. Adjust ankle/thigh strap
around ankle.
3. Exercise.
* HOIST®PTS-164bench
sold separately.
STANDING CHEST
PRESS
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
STANDING
SHOULDER PRESS
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
FRONT DELTOID
RAISE
1. Adjust both pulleys.
2. Grasp long bar.
3. Exercise.
© February 2008 HOIST®Fitness Systems. All Rights Reserved. www.hoistfitness.com 02.08A 021-0003724
V6_Poster_07.indd 1 2/7/08 9:08:12 AM