Thank you for investing in the BodyCraft XPress Strength Training System.

We hope you enjoy many healthy years of use. Learning to use and maintain your strength
training system is very important for your personal safety and the proper function of the machine. Be sure to read all of the information carefully before using. This
information in this guide is general in nature; for detailed information about exercise, consult your physician and your local fitness dealer. Your local fitness dealer can
provide reputable books and referrals to personal trainers. WARNING: Before beginning this or any exercise program, consult your physician. This is especially
important for persons over the age of 35, or with preexisting health problems. Recreation Supply, Inc. assumes no responsibility for personal injury or property
EXERCISE GUIDE damage sustained by or through use of this product.

GENERAL EXERCISE GUIDELINES: There are many theories as to the proper number of repetitions and sets of repetitions of any specific exercise. In fact, we are all unique individuals and what
may be effective for one person may not be for the next. For your specific needs, we recommend consultations with your fitness dealer or a certified personal trainer. For general guidelines, we recommend
6-12 repetitions per set and 2-3 sets per any given exercise. Intensity is more important than the number of reps and sets. The amount a muscle group is stressed (to failure) is directly proportional to the
amount of increased strength/growth. Please remember to start easy and increase the total time and the number of repetitions gradually. Overdoing it in the beginning can cause unnecessary muscle sore-
ness. If at any time you feel excessive pain, stop immediately. Determine what is wrong before continuing. Rest is a very important part of the process. Begin each session with a 5-15 minute warm up
STRENGTH TRAINING SYSTEM period of light exercise and stretching. During the routine, be sure to maintain proper form and move through the full range of motion. Be sure to breathe naturally; do not hold your breath. End each ses-
sion with 5-10 minutes of light stretching. Stretching can help relieve soreness and increase flexibility. Plan to spend the first two weeks getting familiar with the machine and accustomed to the routines.
Do not quit! Variety of exercises can be a motivating factor. Seek further information regarding different exercises. Remain committed and your exercise time will soon become a time you anticipate.

LEGS BACK CHEST

LEG EXTENSION Adjust seat and seat back so that knees LEG CURL Stand facing machine. Adjust Press MID ROW Adjust Press Arm to furthest rear position. ONE ARM ROW BENCH PRESS Adjust seat back to upright position. CABLE PRESS Adjust seat back to fit your range of
are level with and slightly beyond pivot point. Sit and hook Seat so that top roller pads rest on front of legs above Adjust seat to align handles with shoulders. Adjust seat Adjust Cable Arm to lowest position. Stand aside Adjust Seat height so that Press handles are chest motion. Adjust Cable Arms to chest height. Grab handles
ankles behind lower roller pads. Extend legs forward and knees. Grab Press Arm for stability. Wrap ankles back so that handles are at arms length. Grab handles machine with a slight bend at waist, and holding on height. Press Arm should be in the green zone. Grab with overhand grip and press arms away from chest, level
upward. Muscles worked: Quadriceps behind lower roller pads. Using one leg at a time, with overhand grip and pull as far back as possible. to back pad for support. Grasp Single Handle and handles with overhand grip and press arms away with floor. Variation: Bring hands together while pressing
pull and curl upward as far as possible. Muscles Variation: Grab handles with neutral grip. Muscles from chest. Variation: Grab handles with prone grip. forward. This is an advanced movement and will require

FRONT PULL DOWN Attach Lat Bar to high

LEG PRESS (Optional attachment) Adjust seat back so SQUAT Attach Single Handles to low pulley and SEATED LOW ROW Attach Straight Bar to front low pulley. Sit facing machine, knees under roller pads. INCLINE BENCH PRESS Adjust seat back to incline INCLINE CABLE PRESS Adjust seat back to upright
that knees are as close to chest as possible, yet still comfort- grab from a squatting position. Be sure to keep back pulley and flip foot plate up to vertical position. Sit on Grab Lat Bar with overhand grip and pull straight (red) position. Adjust seat height so that Press handles position. Adjust Cable Arms to chest height. Grab handles
able. Place feet squarely and evenly on foot plate. Press in flat position and slowly rise to a standing posi- floor, bracing feet against foot plate. While keeping down to upper chest. Variations: Grab bar with are chest height. Press Arm should be in the red zone. with overhand grip and press arms away from chest at an
forward. Avoid locking knees at full extension. Feet can be tion. Proper form and slow controlled movements upper torso upright and stationary, pull bar to midsection. underhand grip. Use Ab Strap and spread handles Sit back in seat so that seat back forces a forward lean. upward 45 degree angle. Variation: Bring hands together
placed in vary- are very important. Muscles worked: Quadriceps, Variations: Grab bar with underhand grip. Use Ab Strap while pulling. Muscles worked: Latissimus Dorsi, Grab handles with overhand grip and press arms away while pressing upward. This is an advanced movement
Trapezius, Rhomboids, Biceps. from chest. Variation: Grab handles with neutral grip.

CALF RAISE Place

balls of feet on center
of foot plate and press
to full extension, knees
slightly bent. Flex foot at
ankle joint, raising up on
toes. Feet can be placed
in varying positions to
emphasize different parts

SIDE SQUAT Attach Single Handle to low pulley. CABLE FLY Adjust seat back to incline position. Sit DECLINE CABLE PRESS Adjust Seat Back to incline
Stand aside low pulley, feet shoulder width. Grasp forward on seat and lean back, into machine. Adjust (red) position. Adjust Cable Arms to chest height. Sit
Handle and squat. Keep back flat, never rounded. cable arms to widest position. Grab handles and bring forward on the seat and lean back, into the machine. Grab
Rotate sides. Muscles worked: Gluteus Maximus, arms together in a circular motion. Variations: handles with overhand grip and press arms away from chest,
Quadriceps, Hamstrings, Abductor, Obliques, Decline and Incline Flys. Muscles worked: Pectorals level with floor. Variation: Bring hands together while press-
ing forward. This is an advanced movement and will require

HIP ABDUCTION Stand next GLUTE KICKBACK Stand

to machine, grabbing Press Arm next to machine, facing to rear.
for support. Adjust Cable Arm Adjust Cable Arm to lowest
to lowest position and attach position and attach chain with
chain with Ankle Strap. Attach Ankle Strap. Attach Ankle
Ankle Strap to forward ankle. Strap to inside ankle. Using
Using a full range of motion, a full range of motion, ex-
extend leg outward, away from tend leg backwards. Muscles
body. Muscles worked: Abductor, worked: Gluteus Maximus
Gluteus Medius

HIP ADDUCTION Adjust Cable CABLE LOW FLY SELF STABILIZING CABLE PRESS Adjust Cable
Arm to lowest position and attach Adjust seat back to incline position. Adjust Cable Arms to chest height. Sit forward on the seat, without back
chain with ankle strap. Attach an- Arms to widest position. Sit upright in machine. support. Grab handles with overhand grip and press arms
kle strap to back ankle. Stand next away from chest. Variation: Bring hands together while
to machine, grabbing Press Arm pressing forward. This is an advanced movement and
for support. Using a full range will require significantly less weight. Muscles worked:
of motion, extend leg across and
away from body. Muscles worked:
Adductor, Gluteus Medius
CABLE CROSS-
OVER Adjust Cable
Arm to highest po-
sition. Stand aside
machine at arms
A. Sternomastoid (neck) I. Sartorius (front of thigh) J. Q. Triceps (back of arm) R. length to handle.
B. Pectoralis Major Tibialis Anterior (front of calf) K. Latissimus Dorsi (mid back) S. Grab handle and pull
(chest) C. Biceps (front of Soleus (front of calf) L. Spinae Erectors (lower back) T. across in a sweeping
arm) D. Obliques (waist Rectus Abdominus (stomach) M. Gluteus Medius (hip) U. arc motion. Muscles
) E. Brachioradials Adductor (inner thigh) N. Gluteus Maximus (buttocks) V. worked: Pectorals
(forearm) F. Hip Flexors Trapezius (upper back) O. Hamstring (back of leg) W.
(upper thigh) G. Abductor Rhomboideus (upper back) P. Gastrocnemius (back of calf)
(outer thigh) H. Quadri- Deltoid (shoulder)

ABS ARMS SHOULDERS

OBLIQUE TWIST Adjust Cable AB CRUNCH Attach Ab Strap to cable lo- SIDE BENDS Stand BICEPS CURL WITH STRAIGHT BAR Attach Straight Bar to chain and SINGLE CABLE CURL Adjust Cable SHOULDER PRESS Adjust Seat Back and Press Arm CABLE SHOULDER PRESS Adjust seat back and Cable
Arm to green position and stand cated behind head. Hold Ab Strap handles sideways to low pul- chain to low pulley. Stand on foot plate, facing machine. Grasp Curl Bar Arms to lowest position. Sit on seat and to shoulder (blue) position. Adjust Seat height so that Arms to upright (green) position. Adjust seat so that Cable
beside machine. Grab Single in place at shoulder level. Use abdominal ley and Attach Single with underhand grip. While trying to keep your elbows stationary, curl the grasp handles with an underhand grip. While Press handles are shoulder height. Sit back in seat so Handles are at shoulder level. Grab handles with overhand
Handle with both hands. Twist muscles to crunch forward and downward. Handle. Holding handle bar upward, using biceps muscles. Variation: Grasp bar with overhand grip trying to keep your elbows stationary, curl that seat back forces a forward lean. Grab handles with grip and press arms overhead. Variation: Bring hands
away pull cable forward and Muscles worked: Rectus Abdominus, Up- in place at arm length, the handles upward, using biceps muscles. overhand grip and press arms away from shoulders. together while pressing forward. This is an advanced
Variations: Can be performed using both

SPORTS SPECIFIC
FRONT RAISE Adjust Cable Arms to blue posi-
tion. Grab handles with overhand grip. Keeping
TRICEPS PUSH DOWN Attach chain and arms straight, raise arms toward front. Variation: LATERAL RAISE Adjust Cable Arms to blue position.
TRICEPS KICKBACK Adjust Cable Arm to Can be performed one arm at a time. Muscles
Straight Bar to high pulley. Face machine and blue position. Stand aside front of machine, Grab handles with overhand grip. Keeping arms straight,
grab Straight Bar with overhand grip. Keep worked: Deltoids
elbows and upper arms stationary. Extend
arms at elbows. Variations: Grab bar with
underhand grip. Use Ab Strap and spread arms
TRICEPS EXTEN-
TENNIS FOREHAND Assume your tennis forehand GOLF SWING Assume your golf stance next to SION (FRENCH
stance next to the Cable Arm. Begin with handle in the Cable Arm. Grip handle and swing as if your CURL) Attach Ab
were swinging a golf club. Position the Cable Strap (or two single
handles) to mid-
pulley. Adjust seat
back to red position.
Grab handles with
MORE SPORTS MOVEMENTS: overhand grip and
extend arms at elbow
joint. Keep elbows at
Baseball throw
SHRUGS Attach Curl UPRIGHT ROW At- INTERNAL ROTA- EXTERNAL ROTA-
Bar to front low pulley. tach Straight Bar to front TOR Adjust Cable Arm TOR Adjust Cable Arm
Baseball bat swing Stand on foot plate and low pulley. Stand on to elbow height. Place to elbow height. Place a
hold bar at arms length. foot plate and hold bar a towel between upper towel between upper arm
Shrug shoulders upward at arms length. Grab bar arm and torso. Grasp and torso. Grasp handle
Football throw and backward. Muscles with overhand grip and handle with inside arm, with outside arm, neutral
TENNIS BACKHAND Assume your tennis backhand neutral grip. Rotate arm
stance next to the Cable Arm. Begin with handle in pull upward to shoul- grip. Rotate arm , bring-
, bringing handle toward ing handle away from
back swing position and swing forward as if you were
swinging a tennis racket. Hockey slap shot PRESS ARM
ADJUSTMENT
use your imagination! MACHINE MAINTENANCE TIPS 1) REAR DELTOID FLY
Inspect all moving parts, cables, and pulleys before Adjust Cable Arm to red
every use. Do not use the machine if a defect is position. Grab handle
suspected. 2) with outside hand. Ex-
ACCESSORIES SHOWN: Lat Bar, Straight Bar, Chain, Ankle Periodically apply silicone to guide rods for smoother tend arm across and away
Strap, Single Handles weights travel. 3) Wipe from body. Muscles
sweat off upholstery immediately. Periodically clean worked: Rear Deltoids,
vinyl with mild soap solution. 4) Periodi- Forearm
cally relieve tension on cables and check for any
CABLE ARM twisted cables. Untwist cables, check to make sure
ADJUSTMENT cables are still on all pulleys.

is a division of Recreation Supply, Inc. P.O. Box 181 65 E. Granville St. Sunbury, OH 43074 phone: 800-990-5556, 740-965-2442 email: [email protected]