Weslo Bench 200 Uk Manual - Page 11

4 MILITARY PRESS Place the desired amount of weight on the barbell. Sit on the bench and hold the barbell behind your head, as shown. Slowly straighten your arms until the barbell is above your head. Return to the starting position. Muscles affected: deltoids, pectorals, triceps 5 LEG EXTENSION Place the desired amount of weight on the leg lever. Place a barbell with the same amount of weight on the barbell rests to counter-balance the bench. Sit on the bench, with your feet under the lower pads of the leg lever. Lift your legs, as shown. Return to the starting position. Muscles affected: quadriceps 6 LEG CURL Place the desired amount of weight on the leg lever. Place a barbell with the same amount of weight on the barbell rests to counter-balance the bench. Lie prone on the bench, with your ankles under the upper pads of the leg lever. Bend your legs, as shown. Return to the starting position. Muscles affected: hamstring, gastrocnemius 7 LEG RAISE Raise the backrest to the desired incline level. Lie on the bench and fully extend your legs. Hold the backrest. Slowly lift your legs as far as possible. Return to the starting position. Muscles affected: hip flexors, rectus abdominus 8 PREACHER CURL Place the desired amount of weight on the barbell. Raise the backrest to the highest incline level. Rest your upper arms on the backrest. Hold the barbell with an underhand grip. Slowly curl the barbell toward your chest. Return to the starting position. Muscles affected: biceps, brachioradials 11