Schwinn SCHWIN COMP User manual

&
Owner’s Manual
Fitness Guide
FOR THE SCHWINN COMP
STRENGTH TRAINING SYSTEM
Featuring

Getting To Know Your Machine 1
Using Your Machine 2
Safety 6
Defining Your Goals 8
Exercising Properly 9
The Workouts:
The 20 Minute Better Body Workout 10
Advanced General Conditioning 10
20 Minute Upper / Lower Body 11
Body Building 12
True Aerobic Circuit Training 13
Strength Training 14
Chest Exercises:
Bench Press 15
Chest Fly 15
Lying Cable Crossover 16
Incline Bench Press 16
Decline Bench Press 17
Resisted Punch 17
Shoulder Exercises:
Seated Shoulder Press 18
Front Shoulder Raise 18
Rear Deltoid Rows 19
Standing Lateral Shoulder Raise 19
Scapular Depression 20
Scapular Protraction 20
Shoulder Rotator Cuff — INTERNAL ROTATION 21
Shoulder Rotator Cuff — EXTERNAL ROTATION 21
Shoulder Extension 22
Shoulder Shrug 22
Reverse Fly 23
Lying Front Shoulder Raise 23
Seated Lateral Shoulder Raise 24
Scapular Retraction 24
Back Exercises:
Narrow Pulldowns 25
Lying Lat Pulldowns 25
Seated Lat Rows 26
Low Back Extension 26
Lying Narrow Lat Pulldowns 27
Lying Lat Fly 27
Arm Exercises:
French Press 28
Lying Triceps Extension 28
Lying 45 Degree Triceps Extension 29
Triceps Pushdown 29
Cross Triceps Extension 30
Seated Triceps Extension 30
“Rope” Pushdowns 31
Single-Arm Pushdown 31
Seated Biceps Curl 32
Standing Biceps Curl 32
Lying Biceps Curl 33
Reverse Curl 33
Standing Wrist Extension 34
Seated Wrist Extension 34
Standing Wrist Curl 35
Seated Wrist Curl 35
Abdominal Exercises:
Seated (resisted) Abdominal Crunch 36
Seated (resisted) Oblique Crunch 36
Reverse Crunch 37
Trunk Rotation 37
Resisted Reverse Crunch 38
Leg Exercises:
Leg Extension 39
Lying Leg Extension 39
Standing Leg Kickback 40
Standing Hip Extension 40
Ankle Eversion 41
Ankle Inversion 41
Seated Hip Abduction 42
Seated Hip Adduction 42
Standing Hip Abduction 43
Exercise Log 44
Table of Contents

CONGRATULATIONS on your commitment to fitness!
With the Schwinn Comp as your exercise partner, you
know that you have the tool to exceed all of your physical
fitness, strength and health expectations!
The Schwinn Comp’s exceptional resistance and aerobic
training s unmatched by any other single piece of home fit-
ness equipment available. You will not believe the amazing
results your body will get with the Schwinn Comp!
In this Owner’s Manual you’ll find a wide variety of exercis-
es and leanness-enhancing workout programs.
Please take your time to read through the entire manual
before attempting to use your Schwinn Comp. It’s impor-
tant to understand how to properly perform each exercise
before you do so using Power Rod®Resistance.
With all of the fitness choices available today, we
understand that finding the best workout equipment for
your unique needs can be very confusing. Everyone at The
Nautilus Group, Inc. would like to congratulate you and
thank you for selecting the Schwinn Comp. Schwinn Comp
is the best home fitness product available, and you’re just
about to prove it to yourself.
Again, thank you for choosing the Schwinn Comp.
SCHWINN COMP
1
Cable Storage
Rod Caps
Cable
Rod Box
Pulley
Cross Bar
Pulley
Hand Grip/
Ankle Cuff
Spring Lock
Seat Pin
Standing
Platform
Power Rods®
Cable Hook
Lat Tower
Bench
Seat
Leg Extension
Pivot Tube
Seat Rail
Getting To Know Your Machine
Lat Bar
Pulley
Leg Extension
Cable

The Schwinn Comp uses the exclusive Bowflex®Power
Rod®resistance system, which is made from a special com-
posite material. Your rods are sheathed with a protective
black rubber coating. Each rod is marked with its weight
rating on the rod cap.
Adjusting And Understanding
The Resistance
Schwinn Comp comes with 210
pounds of resistance (one pair of 5-
pound rods, two pairs of 10-pound
rods, one pair of 30-pound rods,
and one pair of 50-pound rods).
Safety
• When hooking up the Power
Rods, do not stand directly over
the tops of the rods. Stand off to the side while connect-
ing and disconnecting the Power Rods from the cables.
Hooking The Power Rods®To
The Cables:
You may use one rod or several
rods in combination, to create the
desired resistance level. To hook
multiple rods up to one cable,
simply bend the closest rod
toward the cable and place the
cable hook through the rod cap.
Then, hook up the next closest
rod.
Hooking up the most forward rod prevents rods from cross-
ing over the top of one another.
When You Are Not Using
the Schwinn Comp
For your safety, disconnect the
cables from the Power Rods when
the Schwinn Comp is not in use.
Using Your Machine
2
Power Rod®Resistance

Schwinn Comp has a number of seat and bench positions:
flat, 45-degree incline, forward, leg-extension, back and
free-sliding.
To adjust the seat position,
locate the spring lock pin
on the side of the seat.
Pull out the pin to release
the seat, then slide the seat
to one of the three locking
holes on the seat rail. Release the pin to lock in place.
“Free Sliding” Position:
Pull out on the spring lock pin, give it a quarter turn and
release. This places the seat
in a “free sliding” position
(seat will move freely along
the seat rail) for exercises
such as aerobic rowing.
Leg Extension Position:
Slide the seat to the middle hole on the seat rail and release
the pin to lock in place. This is the most ergonomic seat
location for exercises that use the Leg Extension.
Flat Bench:
Along the side of the seat rail there are three holes for the
spring lock seat pin. Pull the
pin outward and slide the
seat back until the seat pin
locks into the back locking
hole (closest to the Leg
Extension).
Insert the bench half hinge
securely into the half hinge
on the seat, and lay the bench flat along the seat rail.
45-degree Incline Position:
Start with a Flat Bench. Pull
out on the spring lock seat pin
and lift the long bench up into
an incline. Slide the seat for-
ward until the pin locks into the
forward locking hole (closest to
the Power Rods).
Rest the bench against the
Faceplate on the Lat Tower.
Using Your Machine
3
Mounting the Schwinn Comp Incline Bench
Sit on the bench and reach back, one arm at a time, to
grasp the hand grips.
KEEP YOUR HANDS DOWN AND PALMS UP.
Curl your hands up toward the front of your shoulders AND
turn your wrists so that your palms now face away from you.
The cables will now be over your elbows.
Begin by reaching back for hand grips. Curl up toward your shoulders. Turn your wrists forward.
The Workout Bench

When not in use, lat tower cables
store easily in storage hole in the
lat tower. Simply push the cables
into the hole, so they’re out of
sight and out of the way.
Schwinn Comp Hand Grips
The Schwinn Comp hand grips can be
used as regular grips, hand cuffs or
ankle cuffs, depending on how they
are configured.
Regular Grip
Grasp the main portion of the grip without inserting your
hand through the cuff portion.
MOST OF THE EXERCISES
YOU PERFORM UTILIZE
THIS GRIP.
Hand Cuff Grip
Slip your hand through the cuff portion of the grip so that
the foam pad rests on the back of your hand. Grasp the grip
that is sitting in your palm.
This grip is great for
exercises like front shoulder
raises or any exercise where
your palm is facing down.
Ankle Cuff Grip:
The cuff portion of the grip stretches apart from the handle
portion of the grip. Simply insert your hand in the cuff and
pull apart from the handle. Insert your foot or ankle and
tighten grip up by pulling handle portion toward the cuff
portion.
Schwinn Comp Lat Tower
Build back and shoulder muscles quickly with this integrat-
ed Lat Tower. It is easy to set up and can get you on track
to powerful back muscles in no time at all.
To use, remove all Power Rod resistance from the pulleys.
Clip your hand grips to the Lat Cables. Then clip the Lat
Cables to the Resistance Cables and add Power Rod
Resistance.
Storing the
Power Rods
Use the rod binding strap includ-
ed with your machine to bind all
the rods together near the top.
This keeps them neat in appear-
ance and makes your Schwinn
Comp as compact as possible.
Place your cables and grips
through the strap to keep them
out of the way.
The Leg Extension
Schwinn Comp comes with a built-in Leg Extension that
will help you build your calf and
thigh muscles easily. The exten-
sion is compact and, when not in
use, remains out of your way for
other workouts.
Using Your Machine
Grips manufactured under license agreement with Hands-On
Sports & Gym Accessories Inc. Patent # 4756527
4

Folding & Moving Your
Schwinn Comp
Folding and moving your Schwinn Comp is easy. Follow the
simple steps below to fold your Schwinn Comp. Once it’s
folded, simply tilt the machine back on its transport wheels
and roll it to any location
1. Lock the seat and bench into the flat position using the
spring lock pin.
2. Remove all Power Rod resistance and then bind the Power
Rods with the rod binding strap.
3. Remove the threaded knob on the sliding seat rail.
4. Tilt the bench toward the Power Rods.
5. Screw the threaded knob into the end of the standing plat-
form.
Maintenance and Care of
Your Schwinn Comp
Your Schwinn Comp requires very little maintenance. To keep
your Schwinn Comp in top condition check all fasteners and
rod caps before each workout and tighten as needed.
Clean the bench with a non abrasive cleaner after each use.
This will keep it looking new. Any non abrasive household
cleaner or soap works well. Many automotive interior cleaners
make surfaces too “slick” and should not be used.
If you have any questions regarding maintenance
please contact your local Schwinn Fitness Dealer.
Using Your Machine
5
3
2
5
4
1

WARNING!
Before beginning any exercise program consult
your physician or health care professional. Only he
or she can determine the exercise program that is
appropriate for your particular age and condition.
If you experience any light-headedness, dizziness,
or shortness of breath while exercising, stop exer-
cising immediately and consult your physician or
health care professional.
• Keep your body weight centered on the machine, bench,
or standing platform while exercising.
• When using the Schwinn Comp for standing leg
exercises, always grasp the Power Rods for stability.
• Keep out of the path of the Power Rods when exercising
and make certain that observers also stand clear of the
Schwinn Comp when the Power Rods are in use.
• Never move or adjust the bench while sitting or lying on
the Bench. Never stand on the bench.
• Before exercising, make sure the Spring Lock Pin is
securely fastened and the bench is firmly in place.
• Inspect your machine before each workout. Periodically
check all fasteners to make sure none have loosened with
use. Tighten if necessary.
• When hooking up Power Rods do not stand directly look-
ing over the top of the rods. Stand off to the side while
attaching rods.
• Never attempt to exercise with more resistance than you
are physically able to handle.
• Keep cables and Power Rods bound with the rod binding
strap when your Schwinn Comp is not in use.
• Always check fasteners, snap hooks, cables and pulleys
before each workout to ensure proper functioning.
6
For Your Safety
Please Follow These Instructions

Defining Your Goals
Your body will do what you train it to do. That’s why it’s important to define and focus on your goals.
Here are some fitness components that will help you define your goals and choose your fitness program.
MUSCLE STRENGTH is the maximum force you can exert
against resistance at one time. Your muscle strength comes
into play when you pick up a heavy bag of groceries or lift
a small child. It is developed when a localized muscle is
worked both positively (concentric) and negatively
(eccentric) at a resistance great enough to perform only
five to eight repetitions of the exercise before the muscle
fails. Each set of repetitions is followed by a rest interval
that typically runs three times longer than the set. Later,
between exercise sessions, the muscle overcompensates for
the stress and usually increases in both strength and size.
MUSCLE ENDURANCE is the ability to perform repeated
contractions. It comes into play when you cross-country
ski or work on your feet all day. Endurance training
addresses the slow twitch, endurance muscle fibers, which
depend on oxygen for energy. To develop muscle
endurance, use low resistance and high repetitions —
about 15-20 repetitions in each set, three sets to each exer-
cise, working the muscle only to fatigue.
MUSCLE POWER is the combination of strength and
speed of the muscular contraction. This is often misinter-
preted as:
a) Being directly associated with certain skill or sport
and/or
b) Meaning that you must move fast.
Load is actually a more important factor than speed when
attempting to improve power. When training to achieve
muscular power, pick a resistance that fatigues you in the
3-5 repetition range. When performing these reps, it is
more important to think of contracting the muscles faster
rather than attempting to move faster. Performing sport
simulation exercises usually results in a deterioration of the
motor pattern or skill. The biomechanically sound method
of improving power in your sport is to train for power
using the correct joint movements, as described in this
manual. Then practice the skill associated with your sport,
learning to apply this newly achieved power.
BODY COMPOSITION is the ratio of fat weight (fat) to
lean weight (muscles, bones and tissue). As you age, the
ratio shifts. The fat weight increases and the lean weight
decreases. Training for muscle strength will generally
increase muscle size and aerobic conditioning will help
burn extra calories. Performing these two forms of exercise,
either at different times or together, will create the greatest
changes in body fat weight.
BALANCED STRENGTH and alignment is the result of
equal strength developed in all parts of the body. It comes
into play in your standing and sitting posture, and in your
ability to perform just about any activity safely and effec-
tively. An over-development of the back will round the
shoulders; weak or stretched abdominal can cause lower
back pain. You want a balance of muscle strength in front
and back. In addition, you need a balance of strength
between your middle, lower, and upper body.
FLEXIBILITY is the ability of a muscle or group of mus-
cles to move the joint through a full range of motion.
Flexibility comes into play when you execute an overhand
serve or stretch for the top shelf in the kitchen. It is a
cooperative movement of opposite muscle groups. When a
muscle contracts, its opposite muscle group must relax for
the action to occur. Increased flexibility means an
increased range of motion, made possible by this simulta-
neous contracting and relaxing. Good flexibility is impor-
tant in protecting the body from injury and can be
achieved through the balanced strength training programs
included in this manual.
CARDIOVASCULAR ENDURANCE is the ability of the
heart and lungs to supply oxygen and nutrients to exercis-
ing muscles over an extended period of time. It comes into
play when you jog a mile or ride a bike. It is a critical
component of overall fitness and health. Any exercise pro-
gram must be supplemented with cardiovascular training,
such as rowing on the Schwinn Comp. Please check with
your local Schwinn Fitness dealer or visit www.schwinnfit-
ness.com for more cardio fitness equipment such as tread-
mills, ellipticals and exercise bicycles.
7

Defining Your Goals
Reaching Your Goals
To reach your goals you must follow a consistent, well
designed program that provides balanced development to
all parts of the body and includes both aerobic and strength
exercise. Only then will you meet your goals safely and effi-
ciently.
The workout routines found in this manual are profession-
ally designed and written to target specific fitness goals.
Should you not find one specific program to your liking,
you can design your own, based on sound information and
the principles found in this manual.
Designing Your Own Program
You may want to design your own personal program specif-
ically geared to your goals and lifestyle. Designing a pro-
gram is easy, as long as you follow these guidelines.
Understand fitness and its components: Improperly
designed programs can be dangerous. Take some time to
review this manual as well as other fitness guides.
Know your current fitness level: Before you start any fit-
ness program you should consult a physician who will help
you determine your current abilities.
Identify your goals: Goals are critical to choosing and
designing an exercise program that fits and enhances your
lifestyle, but so is strategy. It’s important not to rush the
process and try to accomplish too much too soon. That will
lead to setbacks and discouragement. Instead, set a series of
smaller achievable goals.
Select complementary exercises: Be sure to pair exercises
that address compound joint movements and single joint
movements. In addition, select exercises that address
complementary muscle groups.
Put first things first: During each session, first work those
muscle groups that need the most training.
Remember your cardiovascular component: Any fitness
program must contain a cardiovascular fitness component
to be complete. So complement your resistance training
with aerobic exercise such as walking, running, bicycling or
rowing on the Schwinn Comp.
Training variables: When designing your own program
there are several variables that, when mixed properly, will
equal the right fitness formula for you. In order to find the
best formula, you must experiment with several combina-
tions of variables. The variables are as follows:
•Training Frequency: The number of times you train per
week. We recommend daily activity but not daily train-
ing of the same muscle group.
•Training Intensity: The amount of resistance used during
your repetition.
•Training Volume: The number of repetitions and sets
performed.
•Rest intervals: The time you rest between sets and the
time you rest between workouts.
Once you’ve established a base of fitness, follow these basic
principles:
•Isolate muscle groups: Focus work on specific muscle
groups.
•Progressive Loading: The gradual systematic increase of
repetitions, resistance and exercise period.
8

Working Out
A workout begins in your mind’s eye. With concentration
and visualization you can approach your workout with a
positive, constructive attitude. One good pre-workout men-
tal routine is to sit and relax so you can focus on what you
are about to do and think about achieving your end goal.
Performing Your Routine
The workout portion of your fitness routine is the series of
exercises devoted to your particular goals. Remember, make
sure to have fun!
Breathing
The most important part of breathing during exercise is,
quite simply, that you do it. Breathing in or out during the
actual performance is not dependent upon the direction of
air flow relative to exertion. It is, in fact, a mechanical
process that changes the position of your spine as your rib
cage moves. Here are some tips for breathing:
1) Be cautious when you are concentrating or exerting
effort. This is when you will probably hold your breath.
DO NOT hold your breath. Do not exaggerate breathing.
Depth of inhalation and exhalation should be natural for
the situation.
2) Allow breathing to occur naturally. Don’t force it.
9
Exercising Properly
Aerobic Rowing is a great way to warm up or
cool down. Cool down is an essential part of
the exercise routine.
Gradually reduce the level of exercise intensity
so that blood does not accumulate in one mus-
cle group, but continues to circulate at a
decreasing rate. We recommend aerobic row-
ing to cool you down and gradually move you
into a relaxed state.
Bench Position: Removed
Seat Position: Free Sliding
Accessory Used: Hand Grips
Starting position:
• Remove the bench and unlock the seat into
the free-sliding position
• Sit on the seat facing the Power Rods.
• Grab the hand grips and keep your arms
straight to the front.
• Position the arches of your feet on the
footrest of the machine, knees bent comfort-
ably.
• Sit up straight with your spine in good align-
ment.
Motion:
• Initiate the movement by extending the
knees while simultaneously bending the
arms and pinching the shoulder blades
together.
• With your arms passing by the sides of your
trunk, the hand grips should be near your
torso as the knees near extension.
Key points:
• Do not lose spinal alignment - keep your
chest lifted.
• If you bend forward during the return
toward the Power Rods, bend at the hips, not
at the waist.
FINISH
START
AEROBIC ROWING

20 MINUTE BETTER BODY WORKOUT
FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES
Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus
on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance you can perform for no less than
10 reps and no more than 15 reps without your form deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all
sets of each exercise before moving on to the next. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that will allow you to stop the
movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
ADVANCED GENERAL CONDITIONING
FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 35-45 MINUTES
When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or if you become bored, it is time to
change your program. You can increase your training with this “split system” routine that works opposing muscle groups on different days. To do this,
you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase your volume by performing more sets and more exercises. Move
slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down
and work to fatigue during each set.
Body Part
Chest
Back
Shoulders
Arms
Legs
Trunk
Exercise
Bench Press
Seated Lat Rows
Low Back Extension
Standing Lateral Shoulder Raise
Standing Biceps Curl
Lying Triceps Extension
Leg Extension
Standing Hip Extension
Seated (resisted) Abdominal Crunch
Reverse Crunch
Sets
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
Reps
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
Page1
15
26
26
19
32
28
39
40
36
37
Body Part
Chest
Shoulders
Arms
Legs
Exercise
Bench Press
Seated Shoulder Press
Seated Triceps Extension
French Press
Leg Extension
Standing Hip Abduction
Standing Leg Kickback
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Page
15
18
30
28
39
42
40
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Seated Lat Rows
Narrow Pulldowns
Low Back Extension
Rear Deltoid Rows
Scapular Protraction
Standing Biceps Curl
Seated (resisted) Abdominal Crunch
Reverse Crunch
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Page
26
25
26
19
20
32
36
37
Day 1 & 3
Day 2 & 4
The Workouts
10

Body Part
Chest
Back
Shoulders
Arms
Exercise
Bench Press
Narrow Pulldowns
Standing Lateral Shoulder Raise
Standing Biceps Curl
French Press
Sets
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
12-15
Page
15
25
19
32
28
20 MINUTE UPPER/LOWER BODY
FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES
This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Do this routine when
you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near
failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of
sets you perform. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up
and three seconds down and work to fatigue during each set.
DAY 1 & 3
Body Part
Legs
Back
Trunk
Exercise
Leg Extension
Standing Hip Extension
Standing Leg Kickback
Low Back Extension
Seated (resisted) Abdominal Crunch
Reverse Crunch
Sets
1-3
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
10-12
10-12
10-12
Page
39
40
40
26
36
37
DAY 2 & 4
The Workouts
11

BODY BUILDING
FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving
on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce
your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle
before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight.
Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three sec-
onds down and work to fatigue during each set.
Body Part
Chest
Shoulders
Exercise
Bench Press
Chest Fly
Seated Shoulder Press
Rear Deltoid Rows
Standing Lateral Shoulder Raise
Shoulder Shrug
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
Page
15
15
18
19
19
22
DAY 1
Body Part
Back
Arms
Exercise
Seated Lat Rows
Narrow Pulldowns
Lying Lat Fly
Standing Biceps Curl
Lying Triceps Extension
French Press
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
Page
26
25
27
32
28
28
DAY 2
Body Part
Legs
Back
Trunk
Exercise
Standing Hip Abduction
Leg Extension
Standing Hip Extension
Seated Hip Adduction
Low Back Extension
Seated (resisted) Abdominal Crunch
Seated (resisted) Oblique Crunch
Trunk Rotation
Aerobic Rowing
Sets
2-4
2-4
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
12-15
8-12
8-12
8-12
8-12
Page
43
39
40
42
26
36
36
37
9
DAY 3
The Workouts
12
Progress up to 15-25 minutes

13
TRUE AEROBIC CIRCUIT TRAINING
FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20-60 MINUTES
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to the
aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. The idea is to move quickly from
exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each
exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit
1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus your age.
Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.
Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.
Body Part
Chest
Aerobic Rowing
Legs
Aerobic Rowing
Back
Aerobic Rowing
Legs
Aerobic Rowing
Trunk
Aerobic Rowing
Exercise
Bench Press
30 - 60 Seconds
Leg Extension
30 - 60 Seconds
Seated Lat Rows
30 - 60 Seconds
Seated Hip Abduction
30 - 60 Seconds
Seated (resisted) Abdominal Crunch
30 - 60 Seconds
Reps
8-12
8-12
8-12
8-12
8-12
Page
15
9
39
26
42
36
Circuit 1
Body Part
Shoulders
Aerobic Rowing
Legs
Aerobic Rowing
Back
Aerobic Rowing
Trunk
Aerobic Rowing
Arms
Exercise
Seated Shoulder Press
30 - 60 Seconds
Leg Extension
30 - 60 Seconds
Lying Lat Fly
30 - 60 Seconds
Reverse Crunch
30 - 60 Seconds
Standing Biceps Curl
Reps
8-12
8-12
8-12
8-12
8-12
Page
18
39
27
37
32
Circuit 2
The Workouts

STRENGTH TRAINING
FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45-60 MINUTES
This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the
advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform
more than 5 to 8 reps, you should increase your resistance 5 lbs. and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise. Focus
on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the
movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count
two seconds up and four seconds down and work to fatigue during each set.
Body Part
Chest
Shoulders
Exercise
Bench Press
Chest Fly
Seated Shoulder Press
Standing Lateral Shoulder Raise
Rear Deltoid Rows
Shoulder Shrug
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
5-8
Page
15
15
18
19
19
22
Body Part
Back
Arms
Exercise
Narrow Pulldowns
Standing Biceps Curl
Reverse Curl
Cross Triceps Extension
Seated Triceps Extension
Triceps Pushdown
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
5-8
Page
25
32
33
30
30
29
Body Part
Legs
Trunk
Exercise
Seated Hip Adduction
Seated Hip Abduction
Leg Extension
Seated (Straight Leg) Calf Raise
Trunk Rotation
Seated (resisted) Abdominal Crunch
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
8-12
5-8
Page
42
42
39
40
37
36
Day 1
Day 2
Day 3
The Workouts
14

FINISH
START
Muscles worked: This exercise emphasizes the
chest muscles (pectoralis major). It also involves
the front shoulder muscles (anterior deltoid).
Bench Position: 45 degree incline
Accessory Used: Hand Grips
Starting position:
• Sit on the bench and reach straight behind
your body, to grasp the hand grips. Bend
your elbows until your hands are near your
chest. Rotate your upper arms away from
your torso so that your elbows are pointing
outward at each side and your palms are fac-
ing forward.
• Keep your knees bent and feet flat on the
floor, lay your head back against the bench
and straighten your arms to the front.
• Be sure that your arms are directly "in line"
with the cables, palms facing forward and
wrists straight.
• Raise your chest and slightly "pinch" your
shoulder blades together. Maintain a very
slight, comfortable arch in your lower back.
Motion:
• Slowly move your arms outward, maintain-
ing the elbow in a slightly bent position
throughout the movement.
• Stop when your upper arms are approxi-
mately straight out to the sides (your elbows
will be level with your shoulders or very
slightly below).
• Slowly return to starting position keeping
your chest muscles tightened during the
entire motion.
Key points:
• Maintain a 60-90 degree angle between the
upper arms and the torso throughout the
exercise.
• Limit and control the range of motion so
that your elbows travel only slightly behind
your shoulders if at all.
• For normal pressing/pushing patterns of
movement, your shoulder blades may "float"
forward and backward naturally with the
arm movement. For increased pec involve-
ment, keep the shoulder blades "pinched"
together throughout both the upward and
downward movements.
CHEST FLY — Shoulder Horizontal Adduction (elbow stabilized in slight flexion)
15
Chest Exercises
FINISH
START
Muscles worked: This exercise emphasizes the
chest muscles (pectoralis major). It also involves
the front shoulder muscles (anterior deltoid, a
portion of the middle deltoid) and the triceps,
which are located on the back of the upper arm.
Bench Position: 45 degree incline
Accessory Used: Hand Grips
Starting Position:
• Sit on the bench and reach straight behind
your body, to grasp the hand grips. Bend
your elbows until your hands are near your
chest. Rotate your upper arms away from
your torso so your elbows are pointing out-
ward and your palms are facing forward.
• Keep your knees bent and feet flat on the
floor, lay your head back against the bench
and straighten your arms to the front.
• Be sure your arms are directly in line with
the cables (cables lying along the backs of
your arms and center of the shoulders),
palms facing forward and wrists straight.
• Raise your chest and slightly "pinch" your
shoulder blades together. Maintain a very
slight, comfortable arch in your lower back.
Motion:
• Slowly move your elbows outward while
simultaneously bending your arms so your
forearms remain parallel to each other and
hands remain over the elbows throughout
the movement. From the side view it should
appear as if forearms are in line with the
cables at all times.
• Stop when your upper arms are approximate-
ly straight out to the side (your elbows will be
level with your shoulders or slightly below).
• Then, slowly press forward, moving hands
toward the center. Return to starting position
with arms straight to the front at shoulder
width and in-line with the cables. Keep chest
muscles tight during the entire motion.
Optional motions:
• Bilateral movement - both arms pressing for-
ward at the same time.
• Unilateral movement – performing all reps
with one arm before moving to the next.
• Alternating – performing one rep on one side
and then the next rep on the other side.
Key points:
• Control your range of motion so your elbows
travel only slightly behind your shoulders.
• For increased pec involvement, keep the shoul-
der blades "pinched" together throughout both
the upward and downward movements.
BENCH PRESS — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked: This exercise emphasizes the
chest muscles (pectoralis major), especially the
upper portion. It also involves the front shoul-
der muscles (anterior deltoid, a portion of the
middle deltoid) and the triceps, which are
located on the back of the upper arm.
Bench Position: 45 degree incline
Accessory Used: Hand Grips
Starting position:
• Sit on the bench and reach straight behind
your body to grasp the hand grips. Bend
your elbows until your hands are near your
chest. Rotate your upper arms away from
your torso so that the elbows are pointing
outward to each side and your palms are fac-
ing forward.
• Keep your knees bent and feet flat on the
floor. Lay your head back against the bench
and straighten your arms to the front.
• From this position, raise your arms 10-15
degrees (cables touching the tops of your
arms/shoulders) above the regular bench
press position (cables lying along the backs
of your arms and center of the shoulders).
• Be sure that your arms are directly "in line"
with the cables, palms facing forward and
wrists straight. If the cables are "above" the
arms, too much elevation was introduced.
• Raise your chest and slightly "pinch" your
shoulder blades together. Maintain a very
slight, comfortable arch in your lower back.
• Alternate position: place your feet on the leg
extension of the Schwinn Comp and use
your legs to slide your torso upward on the
bench so that your head is near the lat tower.
This will allow a greater incline of the arms
without losing alignment of the cables.
Motion:
• Slowly move your elbows outward, simulta-
neously bending your arms so that your fore-
arms remain parallel to each other and the
hands remain over the elbows throughout
the movement. From the side view it should
appear as if the forearms are in line with the
cables at all times.
• Stop when your upper arms are approxi-
mately straight out to the sides (your elbows
will be level with your shoulders or very
slightly below).
• Then, slowly press forward/upward, moving
hands toward the center. Then return to
starting position with arms straight to the
front at shoulder width and in-line with the
cables. Keep your chest muscles tightened
during the entire motion.
Key points:
• The upper arms will be 60-90 degrees from
the sides of your torso at the bottom of the
movement and slightly more than 90 degrees
from the front of your torso at the top.
• Limit and control the range of motion so
that your elbows travel only slightly behind
your shoulders — if at all.
• For normal pressing/pushing patterns of
movement you may choose to allow the
shoulder blades to "float" forward and back-
ward naturally with the arm movement, or
for increased pec involvement you may keep
the shoulder blades "pinched" together
throughout both the upward and downward
movements.
Chest Exercises
FINISH
START
16
INCLINE BENCH PRESS — Shoulder Horizontal Adduction (with elbow extension)
Muscles worked: This exercise emphasizes
the chest (the pectoralis major muscles). The
triceps muscles, located on the back of the
upper arms, are also involved in maintaining
the elbow position and also help with shoulder
motion.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Lie on your back with your head toward the
Power Rods. Position yourself on the bench
to allow your arms to extend overhead with-
out hitting the Power Rods. Keep your knees
bent and feet flat on the floor.
• Extend arms overhead and grasp the hand
grips with your palms facing the ceiling.
• Tighten your abdominal to stabilize your
spine while maintaining a very slight arch in
the lower back.
Motion:
• Move your hands in an arc upward angling
toward midline and then downward toward
the opposite leg.
• Control the return to the starting position by
slowly moving the arms back up, uncrossing,
and moving overhead.
Key points:
• Keep your chest lifted, even as your arms
near your legs.
LYING CABLE CROSSOVER — Shoulder extension/adduction (elbow stabilized near extension)
FINISH
START

Muscles worked: The entire chest muscle (pec-
toralis major) is emphasized. It also involves the
front shoulder muscles (anterior deltoid, a por-
tion of the middle deltoid) and the triceps, which
are located on the back of the upper arms.
Bench Position: 45 degree incline
Accessory Used: Hand Grips
Starting position:
• Sit on the bench nd reach straight behind
your body, grasp the hand grips with an
overhand grip and bend your elbows until
your hands are near your chest. Rotate upper
arms away from your torso so your elbows
point outward and your palms face forward.
• Make sure cables travel underneath your
arms, not over your arms.
• Keeping knees bent and feet flat on the floor,
lay your head back against the bench and
straighten your arms to the front.
• From this position, lower your arms 10-15
degrees (cables touching the bottom of your
arms/shoulders) below the regular bench
press position (cables lying along the back of
your arm and center of the shoulders).
• Be sure your arms are directly in-line with the
cables, palms facing forward and wrists straight.
If the cables are "below" the arms, the arms are
too low.
• Raise your chest and slightly "pinch" your
shoulder blades together. Maintain a very
slight, comfortable arch in your lower back.
Motion:
• Slowly move your elbows outward, simulta-
neously bending your arms so that your fore-
arms remain parallel to each other and the
hands remain over the elbows throughout
the movement. From the side view it should
appear as if the forearms are in line with the
cables at all times.
• Stop when your upper arms are approxi-
mately straight out to the sides (your elbows
will be level with your shoulders or slightly
below).
• Then, slowly press forward, moving the
hands toward the center, and return to the
starting position with arms straight to the
front at shoulder width and in line with the
cables. Keep your chest muscles tightened
during the entire motion.
Optional motions:
• Bilateral movement - both arms pressing for-
ward at the same time.
• Unilateral movement – performing all reps
with one arm before moving to the next.
• Alternating – performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating – both arms mov-
ing, although in opposite directions (one
pressing while the other is returning).
Key points:
• The upper arms will be 60-90 degrees from
the sides of your torso at the bottom of the
movement and slightly less than 90 degrees
from the front of your torso at the top.
• Limit the range of motion so your elbows travel
only slightly behind your shoulders — if at all.
Chest Exercises
17
FINISH
START
DECLINE BENCH PRESS - Shoulder Horizontal Adduction (with elbow extension)
Muscles worked: This exercise involves the
entire chest muscle, the front shoulder mus-
cles (anterior deltoid, a portion of the middle
deltoid) and the triceps, located on the back of
the upper arms. The goal however, is not any
specific muscle group. It is to be used with
very light resistance for an endurance activity.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• With the bench locked in the upright posi-
tion against the lat tower, sit facing away
from the Power Rods®.
• Reach straight behind your body, grasp the
hand grips with an overhand grip so that the
cable will lay between your arm and your
torso.
• Bend your elbows until your hands are level
with your waistline and your palms are fac-
ing your torso.
• Maintain erect posture.
Motion:
• Using a moderate speed and light weight, rotate
your trunk and press one arm forward to full
extension, allowing the shoulder blade to move
forward at the end of the punch.
• Return that arm to the starting position —
under control — and repeat with the other arm.
• As an alternative to punching straight for-
ward you may also punch upward at an
angle in line with the cable.
Optional motions:
• Bilateral movement – both arms pressing for-
ward at the same time.
• Unilateral movement – performing all reps
with one arm before moving to the next.
• Alternating – performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating – both arms mov-
ing, although in opposite directions (one
pressing while the other is returning).
Key points:
• Maintain an upright, erect posture as your
trunk twists/rotates with the punch.
• It is important to note that "sport specific"
movements will not necessarily improve the
skill associated with a sport.
RESISTED PUNCH — Shoulder Flexion, Elbow Extension and Scapular Protraction
FINISH
START

Muscles worked: This exercise emphasizes the
front portion of the shoulder muscles (front
deltoids as well as the front part of the middle
deltoids), the rotator cuff muscles, the upper
back muscles (trapezius), and the triceps mus-
cles located on the back of the upper arms.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit on the bench facing away from the Power
Rods, knees bent and feet flat on the floor.
• You may sit back against the lat tower, or
you may choose to sit forward away from the
tower and remaining free from back support,
thereby increasing the challenge of spinal
stabilization as part of the exercise.
• Keep your chest up, abdominal tight and
maintain a very slight arch in your lower
back.
• Grasp the hand grips with palms facing away
from the machine.
• Raise handles to just above shoulder level,
keeping palms facing forward.
Motion:
• Straighten the arms upward, focusing on a
final point either directly overhead or slight-
ly forward over the forehead as
comfort/shoulder range dictates.
• Slowly return to starting position keeping
tension in the front shoulder muscles.
Optional motions:
• Bilateral movement - both arms pressing at
the same time.
• Unilateral movement – performing all reps
with one arm before moving to the next.
• Alternating – performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating – both arms mov-
ing, although in opposite directions (one
pressing while the other is returning).
Key points:
• Keep the chest up and abdominal tight
throughout the entire motion to maintain
good spinal alignment.
• Do not let the arch increase in the lower
back while pressing up.
Shoulder Exercises
FINISH
START
FINISH
START
18
SEATED SHOULDER PRESS — Shoulder Abduction (with elbow extension)
Muscles worked: This exercise emphasizes the
front portion of the shoulder muscles (front
deltoids as well as the front part of the middle
deltoids).
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit on the bench facing away from the Power
Rods, knees bent and feet flat on the floor.
• You may sit back against the lat tower, or
you may choose to sit forward away from the
tower and remaining free from support,
thereby increasing the challenge of spinal
stabilization as part of the exercise.
• Keep your chest up, abdominal tight and
maintain a slight arch in your lower back.
• Grasp the hand grips with your palms facing
backward and arms straight at your sides.
Motion:
• Keeping your arms straight and your palms
down, move your arms forward and then
upward to shoulder height.
• Slowly return the arms beside the torso and
repeat.
Optional motions:
• Bilateral movement - both arms raising at the
same time.
• Unilateral movement – performing all reps
with one arm before moving to the next.
• Alternating – performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating – both arms mov-
ing, although in opposite directions (one
raising while the other is returning).
Key points:
• Keep the chest lifted and the abdominal
tightened throughout the entire motion and
maintain good spinal alignment.
• Do not increase the arch in your lower back
while lifting your arms.
FRONT SHOULDER RAISE — Shoulder Flexion (elbow stabilized near extension)