Mi7SMITH FUNCTIONAL TRAINING SYSTEMS

The Mi7 Functional Trainer, MiSmith Dual Action Smith and Mi7Smith Functional Training Ensemble, are a series of unique
personal gyms by HOIST® Fitness Systems that offer a full body workout. No matter which gym you are using, each product
features a sleek, compact design with state-of-the-art technology to give you the largest range of exercise options.
This poster will provide you sample exercises for each gym, however for even more exercise options and workout
programs, download the FREE MiHOIST App available on Apple and Android devices.

SEATED CHEST PRESS PUNCH PEC FLY (CORE STABILIZER PAD) ASSISTED PUSH-UP SWIMMER STROKE DECLINE CHEST PRESS
1. Position pulleys at a 1. Position pulleys 1. Attach Core 1. Position pulleys 1. Position pulleys (CORE STABILIZAER PAD)
low setting and sit at shoulder Stabilizer Pad and at waist height at a high setting. 1. Position pulleys
on an incline bench. height and grasp position pulleys and attach long Bend at hips and at shoulder

CHEST
Grasp strap handles handles. at chest height. assist strap at grasp handles height. Grasp
with an overhand Grasp handles each end. Assume with arms bar with an
2. Extend one arm
grip and sit back and extend arms push-up postion extended in front overhand grip
out and then the
against incline at shoulder with assist strap of you. and stagger feet.
other.
bench. height. positioned at mid
2. Slowly arc arms 2. Push bar forward
torso.
2. Push bar forward 2. Slowly bring arms down, back, out
and down until
until arms are fully together. 2. Perform push-up. and around.
extended without arms are fully
locking elbows. extended.

ACCESSORIES USED: Strap Handles ACCESSORIES USED: Strap Handles ACCESSORIES USED: Core Stabilizer Pad & Strap Handles ACCESSORIES USED: Long Assist Strap ACCESSORIES USED: Strap Handles ACCESSORIES USED: Core Stabilizer Pad & Long Bar

PULLOVER LATERAL RAISE SHOULDER SHRUG UPRIGHT ROW SHOULDER PRESS REAR DELT CROSS

SHOULDERS
1. Position pulleys 1. Position pulley at 1. Position pulleys 1. Position pulleys 1. Position pulleys at 1. Position pulleys
at highest lowest setting. at lowest setting. at lowest setting torso level. Hold at lowest setting.
setting. Grasp Grasp handle Stand with feet and grasp long bar with wide Bend forward at
long bar with with opposite shoulder width bar with both overhand grip and hips and grasp
overhand grip. hand and start apart and grip long arms fully inline with your handles with
with arm fully bar. extended. upper chest. opposite hands.
2. Pull bar down,
extended down
pivoting from 2. Raise shoulders 2. While bending 2. Push bar up until 2. With elbows
by your side.
your shoulders toward your ears at the elbows, arms are fully slightly bent, arc
with arms 2. Slowly raise arm while keeping slowly raise extended. arms out and up.
straight. up to shoulder arms straight. the bar up to
level. shoulder height.

ACCESSORIES USED: Long Bar ACCESSORIES USED: Strap Handles ACCESSORIES USED: Core Stabilizer Pad & Long Bar ACCESSORIES USED: Long Bar ACCESSORIES USED: Long Bar ACCESSORIES USED: Strap Handles

LOWER BACK EXTENSION SINGLE ARM ROW MID ROW TWIST AND LIFT SIDE BEND KNEELING AB CRUNCH

ABS / BACK
1. Position pulley 1. Position pulley 1. Position pulleys 1. Position pulley at 1. Position pulley at 1. Position pulley at
at lowest at a low setting. at waist level lowest setting. lowest setting. highest setting.
setting. Hook Bend forward at and grasp long Squat down and Stand sideways Kneel down, grasp
both arms the hips and grasp bar. Extend twist to grasp next to machine handles and hold
through ankle handle with your your arms out handle. and grasp at sides of your
strap. arm straight. straight at handle. head or against
2. Keeping arms
shoulder level. your upper chest.
2. Slowly extend 2. Pull arm toward extended, stand 2. Bend at your
from the hips your body until 2. Slowly pull bar and twist to waist arcing 2. Crunch at the
to stand up elbow is at 90 in toward chest opposite side away from the waist, bringing
straight. degrees. level. while raising machine. your shoulders
arms. toward your
knees.

ACCESSORIES USED: Ankle Strap ACCESSORIES USED: Strap Handles ACCESSORIES USED: Long Bar ACCESSORIES USED: Strap Handles ACCESSORIES USED: Strap Handles ACCESSORIES USED: Strap Handles

ALTERNATING BICEP CURL DIP WRIST CURL TRICEP KICKBACK REVERSE BICEP CURL ASSISTED CHIN-UP
1. Position pulleys 1. Drop down dip 1. Position pulley at 1. Position pulley at 1. Position pulley at 1. Flip chin-up grips
at a low setting. arms and flip grips lowest setting. lowest setting. lowest setting. inward. Position
Grasp handles to wide or narrow Grasp curl bar with Hold handle, Stand facing pulleys at lowest

ARMS
with arms fully setting. Keeping underhand grip. keeping elbow machine and setting. Set
extended at your arms straight, back and close grasp curl bar with appropriate weight,
2. Allow bar to roll out
sides. slowly lift legs to to your body. overhand grip. step onto strap and
of the palms down
suspend yourself. Begin with arms move both pulleys
2. Alternating to the fingers then 2. Bending forward,
straight at your up to hip height.
between arms, 2. Slowly bend elbows flex your wrists to fully extend arm
sides.
bend at eblow to ninety degrees to roll bar back into backwards at the 2. Grasp chin-up grips
to curl handle to lower body. palm. elbow. 2. Slowly bend at and pull body up
chest height. elbows to bring bar until chin is above
to chest height. bars.

ACCESSORIES USED: Strap Handles ACCESSORIES USED: Dip Arms ACCESSORIES USED: Curl Bar ACCESSORIES USED: Strap Handles ACCESSORIES USED: Curl Bar ACCESSORIES USED: Long Assist Strap

LUNGE DORSAL FLEXION GLUTE KICK SQUAT CALF RAISE DEAD LIFT
1. Position pulleys 1. Position pulley at 1. Position pulleys 1. Postion pulleys at 1. Position pulleys 1. Position pulleys
at a low setting. lowest setting and at knee height lowest setting and at lowest setting at lowest setting.
Grasp handle in sit on a mat with and set ankle place assist strap and stand facing Grasp long bar
each hand. cuff just above

LEGS
your toe in the across back of the machine with and bend forward
ankle strap. Set your knee. Bend shoulders. arms straight. at hips, knees
2. Step forward
heel of strapped forward and slightly bent.
with one leg and 2. Lower torso by 2. Raise heels by
foot on top of hold dip arm for
lower body by bending at hips bringing weight 2. While keeping
other foot for support.
bending knees and knees until in into toes and arms straight,
until back knee support. 2. Slowly extend a full squat. Make extending clench glutes to
almost touches 2. Flex strapped your leg back sure to keep knees ankles as high as stand up straight.
the floor. toe forward. and up. behind toes. possible.

ACCESSORIES USED: Strap Handles ACCESSORIES USED: Ankle Strap ACCESSORIES USED: Ankle Strap ACCESSORIES USED: Long Assist Strap ACCESSORIES USED: Long Bar ACCESSORIES USED: Long Bar

KNOW YOUR MACHINE

5 PULL-UP / CHIN-UP GRIPS (INCLUDING ROCK GRIPS)

FLIP `N GRIP CHIN-UP / PULL-UP GRIPS

TM

POLYURETHANE RACK OUTS REVERSE BICEP CURL TRICEP DIP CHEST PRESS

UPPER BODY
TABLET HOLDER
1. Stand with feet 1. Rack bar at low 1. Lie with back
shoulder width position. Stand in against flat
apart and grasp front of bar and workout bench.
bar with an bend down to grasp Grasp bar with
overhand grip. bar while extending wide overhand
BOTTLE HOLDERS 2. Bend at elbows to
legs out in front grip and fully
of you. Begin with extend arms over
slowly raise bar to
your arms straight. chest.
chest height.
2. Keeping back 2. Slowly lower bar
upright, slowly to chest level.
QUICK RELEASE ADAPTERS bend at elbows to
lower body until
glutes almost touch
the floor.

ONE-HANDED ADJUSTMENTS AB EXTENSION SIDE BEND BENT ROW

ABS / BACK
1. Lie back on flat 1. Standing 1. Grasp bar with
bench with feet sideways from wide overhand
secured. Hold smith bar, grasp bar in grip and arms
bar overhead with one hand with fully extended.
arms straight. neutral grip and With knees
REMOVABLE CORE STABILIZER PAD fully extended slightly bent, bend
2. While keeping arms
arm. forward keeping
straight, slowly
back straight.
crunch at waist to 2. Bend at waist to
lift shoulders and arc away from 2. Slowly pull bar
back off the bench. the bar. in towards upper
FLIP `N GRIP ROTATIONALLY STORED ARMS
TM
waist.

360° ROTATING COLUMNS DEAD LIFT BULGARIAN LUNGE SQUAT

LOWER BODY

1. Place bar on secured 1. Position barbell on 1. Position barbell on

safety catch. Bend back of shoulders back of shoulders
forward and grasp and stand with feet and stand with feet
bar with a shoulder staggered, back shoulder width
ACCESSORY STORAGE width or wide foot balanced on a apart.
opposing grip. bench
2. Lower torso by
2. While keeping back 2. Lower body by bending at hips and
straight, lift bar by bending knees until knees until in a full
SILENT STEEL WEIGHT SYSTEM straighening hips back knee almost squat. Keep knees
and knees to their touches floor. Front behind toes.
full extension. knee should not go
past your toe.
ADJUSTABLE SAFETY TIERS

EQUIPMENT SAFETY EXERCISE SAFETY

• Make sure that you read and understand your Owner’s Manual and all warning labels and • Consult a physician before you begin an exercise program.
decals on your machine. Please use all precautionary measures necessary for safety. • Always warm up before your workout with 5 to 10 minutes of cardiovascular exercise. Then
• Keep observers, especially children, at a safe distance from the equipment while in stretch, holding each position for 10 to 30 seconds. Following your strength training regimen,
operation. Do not allow children to play on the machine at any time. stretch again to complete your workout.
• Carefully inspect your machine before each use. You must inspect the cables, nuts, bolts and • For maximum results, follow a complete fitness program that includes proper nutrition, aerobic
belts on a daily basis. Replace or repair any frayed, loose or otherwise damaged parts at the exercise and strength training.
first sign on a problem. • Your body will respond to weight training and conditioning only when you complete your workout
• Always stay clear of all weights and moving parts. Obtain assistance to free any jammed on a regular basis. Your HOIST Fitness gym will help you reach your goals with consistent use.
parts. Never attempt to free a jammed part by yourself. • To gain the most benefit from your workout, it is necessary to use muscles that complement each
• Sweat is corrosive – make sure to wipe down the machine on a regular basis with a damp other. When using a particular muscle, you should use the supporting muscles as well.
towel. Then dry completely to avoid rust. • Do not attempt to lift more weight than you can comfortably handle. Avoid the risk of injury by
• Maintain a regular routine of preventative maintenance. Refer to your Owner’s Manual for remaining within your limits.
details. • Do not hold your breath. Exhale during the pressing action and inhale upon returning to the start
position. Maintain proper spinal alignment and head positioning throughout your workout.