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EXERCISE #9 - Hold exerciser in front of chest with arms stiff. Then pull handles apart until both arms are outstretched sideways as shown in photo #1 . Return slowly. This exercise is fine for shortening the muscles of the upper back, which brings your shoulders back and expands your chest. Use just as many cables as you possibly can in all these exercises, even though you should not be able to perform them as many times as I state. In that case just do as many repetitions as you are able to. In this exercise #9, try and make at least 5 to 8 counts. If you can do more, add another cable, even though this extra cable prevents you from performing more than a few counts.
EXERCISE #10 - Place right foot in handle and grasp other handle as shown in photo #2. Then thoroughly flex the right arm, keeping elbow away from body, until the right hand is about at the height of shoulder. Return slowly until arm is straightened. This exercise will develop the biceps (the muscle in front of upper arm), and also the forearm to some extent. Be sure to place foot well into the handle to prevent the handle slipping from foot. Do the same with left foot and left hand. Do this exercise 5 to 8 times with each arm.
EXERCISE #11 - Hold exerciser in front of chest as shown in photo #4. Then pull the handles apart with one arm only until both arms are outstretched. sideways as in photo #1. This exercise is a hard one but cannot be duplicated for developing the triceps (the muscle behind. the upper arm) and the deltoid (shoulder) muscle. Keep at this exercise until arm is tired and then repeat with other arm. 5 times.
EXERCISE #12 - Hold exerciser down in front of thighs as shown in photo #3. Then pull the handles apart, keeping arms stiff, and. raise both arms sideways until they are level with the shoulders as in photo #1. This is another very hard exercise, but one of the finest for broadening the shoulders, Do not be discouraged if you cannot use more than one or two cables in this exercise. Try your best to perform about 5 repetitions.
EXERCISE #13 - Hold exerciser behind back as shown in photo #7. Then push upwards with the right arm until your arm is stiff. Repeat about 10 times, and then do the same with the left. This exercise will develop your triceps as well as your deltoids or shoulder muscles. The triceps are very important muscles to develop, as they give most of the girth to the upper arm, and also give the arm most of its pushing and striking power. When your triceps are well developed, it makes your arm look very muscular, so pay a lot of attention to this muscle.
Week 1 - Week 3