UPPER BODY RESISTANCE MACHINE WORKOUT

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Adjust the thigh pad, so that your knees will not raise during the lift.
2. Grasp the bar with an overhand grip at slightly wider than shoulder width.
3. Holding the bar, sit down on the machine. This should take the weight off the thin stack.
4. Slowly pull the bar down to your upper chest.
5. Continue looking up, and move the bar down to the V in your neck so your elbows are pinched into your sides
6. Stop when the bar is an inch from touching your chest.
7. When finished, slowly stand up and allow the weight stack to return.

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REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Sit on the machine with your back flat on the pad.
2. Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.
3. Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
4. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Sit at the machine, adjust the seat so the handles are level with your shoulders.
2. Exhale and push the handles upwards until your arms are fully extended.
3. Inhale and slowly lower the weight back to the starting position.

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Start off by adjusting the seat of the machine so that the handles are aligned with the lower portion of your chest and your back is rested upon the resting pad, as this will be your starting position.
2. Slowly press the handles until your hands are fully extended and you feel a stretch in your chest muscles, making sure not to lock your elbows.

REPS: 10 SETS: 3-4 REST: 1 min 30 secs

1. Adjust the seat until the forearms and elbows are at a 90 degree angle and in line with the pads
2. Raise the pads until arms are level with the shoulders
3. Slowly lower the weight back to the starting position