 Seated Leg Extension
- Sit on the seat facing away from the vertical structure with your knees near the pivot point of the leg attachment.
- Raise your feet by straightening your legs and allow them to slowly return after a short pause.
- Keep your back straight throughout.
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 Prone Leg Curl using Leg Attachment
- Lie prone on the flat bench and place your heels under the pads of the leg attachment.
- Raise your legs up until your calves are perpendicular to the floor and allow them to slowly return after a short pause.
- Balance yourself by holding the bench with your hands.
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 Resisted Reverse Crunch
- Lie on your back on the flat bench, grip the bench with your hands, raise your thighs, bend your knees and attach your ankles to the ankle cuffs.
- Pull the handles towards you with your legs by tightening your abs and allow them to slowly return after a short pause.
- Breathe out while contracting your ab muscles and breathe in while returning to starting position.
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 Trunk Rotation
- Sit sideways on the bench and grasp the handle closest to you with both hands, arms extended.
- Rotate your upper body away from the structure and allow it to slowly swing back after a short pause.
- Breathe out while rotating away and breathe in while returning to starting position.
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 Seated Hip Abduction
- Sit on one side of the flat bench and attach one handle to the foot furthest from the vertical structure.
- While keeping your leg straight pull your legs aways from the vertical structure and allow it to slowly return after a short pause.
- Keep your leg extended throughout.
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 Seated Hip Adduction
- Sit on one side of the flat bench and attach one handle to the foot closest to the vertical structure.
- While keeping your leg straight pull your legs towards the other one until it is straight in front of you and allow it to slowly return after a short pause.
- Keep your leg extended throughout.
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 Seated Ankle Inversion
- Sit sideways on the bench and attach the handle to the foot closest to the vertical structure.
- Rotate your foot away from the vertical structure and allow it to slowly return after a short pause.
- Keep your leg extended throughout. Change leg when set is completed.
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 Seated Ankle Eversion
- Sit sideways on the bench and attach the handle to the foot furthest to the vertical structure.
- Rotate your foot away from the vertical structure and allow it to slowly return after a short pause.
- Keep your leg extended throughout. Change leg when set is completed.
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 Leg Press
- Sit on the flat bench facing the vertical structure with the belt around your lower back and place your feet against the frame.
- Push yourself back by straightening your legs but stop before your knees lock and slowly return back after a short pause.
- Keep your back straight throughout.
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 Seated Calf Raise
- Sit on the flat bench, attach the leg press belt to your hips and place your toes on the frame in front of you, knees slightly arched.
- Press the balls of your feet into the frame and pull your heels towards your knees and allow yourself to slowly return after a short pause.
- Keep your back straight throughout.
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 Resisted Crunch
- Sit on the 45 degree bench position and grasp both handles over your shoulders.
- Tighten your abs to lean your upper body forward and slowly return back after a short pause.
- Breathe out while contracting your ab muscles and breathe in while returning to starting position.
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 Scapular Protraction
- Sit on the 45 degree bench position and grasp the handles with your hands in front of your chest area, palms facing down.
- Move your hands closer to one another by moving your shoulder blades away from each other and allow them to slowly return after a short pause.
- Keep the angles in your elbows still throughout.
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 Incline Bench Press
- Sit on the 45 degree bench position and grasp the handles with your palms facing forward.
- Push the handles forward and slightly upwards by straightening your arms and allow them to slowly return after a short pause.
- Breathe out while pushing forward and breathe in while returning to starting position.
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 Bench Press
- Sit on the 45 degree bench position and grasp the handles with your palms facing forward.
- Push the handles forward by straightening your arms and allow them to slowly return after a short pause.
- Breathe out while pushing forward and breathe in while returning to starting position.
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 Decline Bench Press
- Sit on the 45 degree bench position and grasp the handles with your palms facing forward.
- Push the handles forward and slightly downwards by straightening your arms and allow them to slowly return after a short pause.
- Breathe out while pushing forward and breathe in while returning to starting position.
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 Chest Fly
- Sit on the 45 degree bench position and grasp the handles with your palms facing forward.
- Move your hands towards one another while keeping still the angle in your elbows and allow them to slowly return after a short pause.
- Breathe out while pushing forward and breathe in while returning to starting position.
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 Incline Triceps Extension
- Sit on your back on the 45 degree position bench and grasp the handles with your hands above your head, elbows at 90 degree angles.
- Pull the handles by straightening your arms and allow them to slowly return after a short pause.
- Keep your upper arms still throughout.
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 Seated Shoulder Press
- Sit on the flat bench with your back facing the vertical structure and grasp the handles on top of your shoulders.
- Push the handles upwards until your arms are fully extended and allow them to slowly return after a short pause.
- Keep your back straight throughout.
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 Seated Triceps Extension
- Sit on the flat bench with your back facing the vertical structure and grasp the handles with your hands on top of your shoulders, palms facing up.
- Pull the handles by straightening your arms and allow them to slowly return after a short pause.
- Keep your upper arms still throughout.
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 Scapular Depression
- Lie on your back on the flat bench and grasp the handles with your hands along the sides of your body, palms facing your body.
- Slide your shoulder blades towards your hips and allow them to slowly return after a short pause.
- Keep your arms extended throughout.
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 Lying Lateral Pushdown
- Lie on your back on the flat bench and grasp both handles with your hands out to the sides, behind your shoulders.
- Pull the handles towards the sides of your body and slowly let them return back after a short pause.
- Keep your arms extended throughout.
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 Lying Cable Crossover
- Lie on your back on the flat bench and grasp the handles with your palms facing the ceiling.
- Move your hands towards one another while keeping still the angle in your elbows and allow them to slowly return after a short pause.
- Breathe out while pushing forward and breathe in while returning to starting position.
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 Lying Triceps Extension at 45 Degrees
- Lie on your back on the flat bench and grasp the handle with your hands, upper arms at a 45 degree angle, elbows at 90 degree angles.
- Pull the handles by straightening your arms and allow them to slowly return after a short pause.
- Keep your upper arms still and at a 45 degree angle with your body throughout.
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 Seated Row
- Sit on the flat bench facing the vertical structure and grasp both handles with your hands while your arms are fully extended, palms facing down.
- Pull the handles towards the sides of your abdomen and allow them to slowly return after a short pause.
- Keep your back still throughout.
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 Seated Biceps Curl using Handles
- Sit on the flat bench with one foot on top of it, knee bent and grasp the handle while your upper arm sits on top of your leg.
- Pull the handle towards your shoulder and allow it to slowly return after a short pause. Alternate sides after a set.
- Keep your back and upper arms still throughout.
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 Standing Biceps Curl using Handles
- Stand up in front of the vertical structure and grasp the handles with your hands, palms facing upward.
- Pull the handles towards your shoulders and allow them to slowly return after a short pause.
- Keep your back and upper arms still throughout.
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 Seated Pulldown using Bar with Supination Grip
- Sit on the flat bench with your body facing the vertical structure and grasp the bar with both hands, palms facing you.
- Pull the bar towards your chest and allow it to slowly return after a short pause.
- Keep your back straight throughout.
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 Standing Stiff-Arm Pulldown using Bar
- Stand up in front of the vertical structure and grasp the bar with both hands, palms facing down, arms extended.
- Push the bar down towards your thighs while keeping your arms extended and allow it to slowly return after a short pause.
- Keep your arms fully extended throughout.
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