Horizon Fitness TORUS Manual

TORUS
Get more from your strength training routine with the
Horizon Torus Home Gym. This Training Guide includes
set-up instructions and illustrates more than 40 exercises
you can perform with your new equipment. Learn start
and stop positions along with proper form and
appropriate paths of motion.
EXERCISE GUIDE
HOME GYM

The Horizon Torus Home Gym includes eight different workout stations, as identified on this page. Each
station offers multiple exercise options. Individual exercises are color-coded by muscle group and identify
which training attachment to use.
HIGH PULLEY1
STATIONS:
PRESS / ROW2
AB PULLEY3
LEG DEVELOPMENT4
FREE-MOTION7
LEG PRESS8
5 LOW PULLEY
MUSCLE GROUP COLOR-CODE:
LOWER
BODY
TORSO
UPPER
BODY
HOW TO USE THIS GUIDE
6 VERTICAL KNEE RAISE (VKR)
1
23
8
4
AB STRAP FREE-MOTION ARM STRAP LAT BAR LOW ROW BAR ANKLE STRAP
TRAINING ATTACHMENTS:
1
6
7
5

2
2
STATION
LAT PULLDOWN
TRAINING INSTRUCTION
1. Sit on the machine, reach up and grab the lat bar with
a wide grip.
2. Pull the bar down toward your body in front of the chest.
3. Return slowly to the starting position.
1

3
3
STATION
TRICEPS PRESS
TRAINING INSTRUCTION
1. Stand on the foot plate facing the machine with your hands at
shoulder width on the lat bar.
2. Use an overhand grip to bring the bar down to the height of
your lower rib cage.
3. Placing your elbows at the side of your rib cage, lower your
hands toward your thighs, pressing the bar down.
4. Return slowly to the starting position.
1

44
STATION
STANDARD CHEST PRESS
TRAINING INSTRUCTION
1. Adjust the seat height so either the upper or lower grips align
vertically with the center of your chest.
2. Adjust the press arms with the adjustment mechanism, until
they are in a comfortable forward-to-back position for
your chest press.
3. Keeping arms as close to parallel to the floor as possible, press
forward and return slowly.
2

5
5
STATION
INCLINE CHEST PRESS
2
1. Adjust the seat to a low position to ensure the press handles are
higher than the center of your chest.
2. Adjust the press arms with the adjustment mechanism until
they are in a comfortable forward-to-back position for
your chest press.
3. Grip the higher hand grips. If needed, tip the seatback forward
very slightly to ensure your press is at a slight upward angle
to your torso.
4. Press forward and at a slight upward angle from your body
and return slowly.

6
6
STATION
DECLINE CHEST PRESS
2
TRAINING INSTRUCTION
1. Adjust the seat to a higher position to ensure the hand grips are
lower than the center of your chest.
2. Adjust the press arms with the adjustment mechanism until
they are in a comfortable forward-to-back position for
your chest press.
3. Press forward and at a slight downward angle from your body
and return slowly.

7
7
STATION
STANDING SHOULDER PRESS
2
1. Adjust the press arm mechanism to the shoulder press setting,
which aligns the press arms with your shoulders.
2. Face away from the machine, grasp the press handles and tip
your body forward slightly while keeping your torso straight.
3. Press your arms straight up while keeping your torso straight
and head looking forward. Return slowly.

8
8
STATION
SEATED ROW
2
1. Sit facing the machine and leaning your torso back slightly.
Adjust the back pad so that it makes contact with your chest.
2. Adjust the press arm mechanism to the row setting, which allows
you to reach the grip handles with your arms outreached.
3. Adjust the seat height if necessary to grip the handles as shown.
4. Pull the press arms toward you and return slowly.

99
STATION
SEATED CABLE ROW
5
TRAINING INSTRUCTION
1. Attach the short handle (low row bar) to the lower pulley.
2. Sit facing the machine with your legs slightly bent and
keep them bent during the exercise.
3. Sit erect and pull your hands towards your upper
abdominal area.
4. Return slowly to the starting position.

10
10
STATION
DELTOID UPRIGHT ROW
5
TRAINING INSTRUCTION
1. Attach the short handle (low row bar) to the lower pulley.
2. Stand on the foot plate facing the machine and gripping the
handles in an overhand position with arms down.
3. Slowly pull up with your elbows to the sides until the bar
reaches the top of your chest.
4. Return slowly to the starting position.

11
1
1
STATION
STANDING ARM CURL
5
TRAINING INSTRUCTION
1. Attach the short handle (low row bar) to the lower pulley.
2. Stand on the foot plate facing the machine and grasping the bar
using an underhand grip (palms facing up).
3. Focus on keeping your elbows in their starting position at your
sides as you use your biceps to curl the bar up to the top of
your chest.
4. Return slowly to the starting position.

12
1
2
STATION
REVERSE CURL
5
TRAINING INSTRUCTION
1. Attach the short handle (low row bar) to the lower pulley.
2. Stand on the foot plate facing the machine and grasping the
bar using an overhand grip (palms facing down).
3. Focus on keeping your elbows in their starting position at your
sides as you use your biceps to curl the bar up to the top of
your chest.
4. Return slowly to the starting position.

13
13
STATION
BENTOVER ROW
5
TRAINING INSTRUCTION
1. Attach the short handle (low row bar) to the lower pulley.
2. Stand on the foot plate facing the machine. Bend your torso
toward the machine at a 45-degree angle with your arms
outstretched and grasping the handle.
3. Focus on using the muscles of your back to pull your elbows
back and your hands into your chest.
4. Return slowly to the starting position.

14
1
4
STATION
FRONT SHOULDER RAISE
5
TRAINING INSTRUCTION
1. Attach the short handle (low row bar) to the lower pulley.
2. Stand on the foot plate facing the machine and gripping the
handle using an overhand grip (palms facing down).
3. Raise the handle, while keeping the arms straight, until the bar
reaches shoulder height.
4. Return slowly to the starting position.

15
15
STATION
SHOULDER SHRUGS
5
TRAINING INSTRUCTION
1. Attach the short handle (low row bar) to the lower pulley.
2. Stand on the foot plate facing the machine.
3. Grasp handle with an overhand grip and raise the shoulders
straight up towards the ears.
4. Return slowly to the starting position.

16
STATION
TRICEP DIPS
6
TRAINING INSTRUCTION
16
1. Face the VKR station and grip the dip handles firmly.
2. Use the step to assist in getting into the upright position with all
your weight supported by your arms and hands.
3. Slowly bend your elbows until they reach 90 degrees and then
press your body back up to the starting position.

17
STATION
CABLE CONVERGING
CHEST PRESS 7
TRAINING INSTRUCTION
1
7
1. Adjust the free-motion arm to the upward position.
2. Adjust the back pad to the desired starting position.
3. Hold the arm straps at chest height and adjust seat if needed.
4. Press straps forward and in until hands come together.
5. Slowly bring arms back to the starting position.

18
18
STATION
CABLE CONVERGING
SHOULDER PRESS 7
TRAINING INSTRUCTION
1. Adjust the free-motion arm to the upward position.
2. Tip your torso forward about 30 to 45 degrees. Adjust the back
pad to support your back while in this position.
3. Hold the arm straps at chest height and adjust seat if needed.
4. Press straps directly above head and touch together while
focusing on shoulder muscles.
5. Slowly bring arms back to the starting position.

19
STATION
INCLINE CABLE
CONVERGING CHEST PRESS 7
TRAINING INSTRUCTION
1
9
1. Adjust the free-motion arm to the upward position.
2. Adjust the back pad forward about 10 to 15 degrees.
3. Hold the arm straps at chest height and adjust seat if needed.
4. Press hands upward together at an slight incline from the torso
while focusing on upper chest and front shoulder muscles.
5. Slowly bring arms back to the starting position.