Hoist Fitness V-6 Manuals

V-6 EXERCISE MANUAL EXERCISE DESCRIPTION 02 04 08 14 18 23 26 31 36 PAGE 01 V-6 EXERCISE WORKOUT VARIATIONS .................................................... CHEST EXERCISES ............................................................. SHOULDER EXERCISES ..................................................... BACK EXERCISES ................................................................ ARM EXERCISES .................................................................. AB EXERCISES ..................................................................... LEG EXERCISES ................................................................... FUNCTIONAL EXERCISES .................................................. WEIGHT RATIOS ................................................................... CONTENTS www.hoistfitness.com Note: Some exercises are shown with optional equipment. Please contact your authorized Hoist Dealer or visit for more information. BAR GRIPS OVERHAND GRIP UNDERHAND GRIP Thumbs point outward, away from each other, in the starting position. Thumbs point inward, towards each other, in the starting position. EXERCISE DESCRIPTION OPPOSING GRIP Thumbs point same direction, one hand uses an underhand grip, and the other hand uses an overhand grip. HANDLE GRIPS UNDERHAND GRIP OPPOSING GRIP Thumbs point outward, away from each other, in the starting position. Thumbs point inward, towards each other, in the starting position. Thumbs are parallel, pointing in the same direction, in the starting position. OVERHAND GRIP PAGE 02 V-6 VARIATIONS WORKOUT VARIATIONS The V-6's versatile design allows you to customize your workout to fit your needs. Enhance your routine by performing an exercise using a different hand position or movement pattern. By varying the way you perform an exercise, you will work your muscles differently.

PERSONAL PULLEY GYM h o i s t f i t n e s s . c o m ARMS BACK SHOULDERS CHEST LEGS ABS LOWER BODY WORKOUT 2 LOWER BODY WORKOUT 3 AB WORKOUT 2 AB WORKOUT 3 The unique and stylish HOIST® V6 is a personal pulley gym that is engineered with the innovative excellence that the fi tness industry has come to expect from HOIST®. This gym provides a complete range of functional training exercises designed to obtain maximum results and achieve a strong and versatile body. The V6 is engineered to build multiple muscle groups through smooth, rhythmic, and continuous movements that support the body as it moves through life. For additional information on fi tness health, safety, or equipment, call HOIST® Fitness Systems at 800.548.5438 or visit us online at www.hoistfi tness.com. For additional exercises and instructions, please refer to the “Exercise Descriptions” section of your Owner’s Manual. KNOW YOUR MACHINE TRAINING TIPS TO INCREASE MUSCLE SIZE: ◆ Do 8-10 repetitions of each exercise ◆ Increase weight after each set, provided you maintain proper body form and technique ◆ Complete 3-4 sets of each exercise ◆ Rest for 45-60 seconds between sets TO INCREASE ENDURANCE OR TONE: ◆ Do 12-15 repetitions of each exercise ◆ Complete 3-4 sets of each exercise ◆ Rest for 45-60 seconds between sets ◆ Limit rest between exercises to build cardiovascular endurance ◆ Ideally, you should perform 30 seconds of cardiovascular exercise between each strength training exercise SAMPLE PROGRAMS: 1. Weekly routine—1 body area per day: ◆ Monday and Wednesday: Upper Body ◆ Tuesday and Thursday: Lower Body ◆ Friday: Rest ◆ Alternate days for Abdominals ◆ Never work the same muscle group on consecutive days 2. Three day routine—3 days on, 1 day off : ◆ Day 1: Chest, Arms and Abdominals ◆ Day 2: Shoulders & Back ◆ Day 3: Legs and Abdominals ◆ Day 4: Rest ◆ Never work the same muscle group on consecutive days EXERCISE SAFETY ◆ Consult a physician before you begin an exercise program. ◆ Always warm up before your workout with 5-10 minutes of cardiovascular exercise. Then stretch slowly, exhaling as you gently stretch each muscle. Without bouncing, hold each stretch for at least 10 to 30 seconds. Following your strength training regimen, stretch again to complete your workout. ◆ Maintain proper spinal alignment and head positioning throughout your workout. ◆ For maximum results, follow a complete fi tness program that includes proper nutrition, aerobic exercise and strength training. ◆ Your body will respond to weight training and conditioning only when you complete your workout on a regular basis. Your new V6 HOIST® Fitness System will help you reach your goals only with consistent use. ◆ To gain the most benefi t out of your workout, it is necessary to use muscles that complement each other. When using a particular muscle, you should use the supporting muscles as well. ◆ Do not attempt to lift more weight than you can comfortably handle. Avoid the risk of injury by remaining within your limits. ◆ Do not hold your breath. Exhale during the pressing action, and inhale upon returning to the start position. EQUIPMENT SAFETY ◆ Make sure that you read and understand your Owner’s Manual and all warning labels and decals on your machine. Please use all precautionary measures necessary for safety. ◆ Keep observers, especially children, at a safe distance from the equipment while in operation. Do not allow children to play on the machine at any time. ◆ Carefully inspect your machine before each use. You must inspect the cables, nuts, bolts and belts on a daily basis. Replace or repair any frayed, loose or otherwise damaged parts at the fi rst sign of a problem. ◆ Always stay clear of all weights and moving parts. Obtain assistance to free any jammed parts. Never attempt to free a jammed part by yourself. ◆ Sweat is corrosive—make sure to wipe down the machines on a regular basis with a watered down rag. Then, dry completely to avoid rust. ◆ Maintain a regular routine of preventative maintenance. Multi-Position Chin Up Bar Integrated Recessed Accessory Rack One-Handed Pulley Adjustment Enclosed Weight Stacks with Vented Shrouds Standard Dual 150 lb. Cast Weight Stacks Scuff Protector UPPER BODY WORKOUT 1 UPPER Body WORKOUT 2 UPPER BODY WORKOUT 3 LOWER Body WORKOUT 1 AB WORKOUT 1 FUNCTIONAL FUNCTIONAL WORKOUT 2 FUNCTIONAL WORKOUT 3 FUNCTIONAL WORKOUT 1 FUNCTIONAL BENT ROW 1. Adjust both pulleys. 2. Grasp long bar. 3. Exercise. SEATED ALTERNATING CURL 1. Adjust both pulleys. 2. Grasp each strap handle. 3. Exercise. FRENCH CURLS 1. Adjust both pulleys. 2. Grasp long bar. 3. Exercise. ONE ARM TRICEPS EXTENSION 1. Adjust pulley. 2. Grasp strap handle. 3. Exercise. SEATED AB CRUNCH 1. Adjust both pulleys. 2. Grasp each strap handle. 3. Exercise. SQUAT 1. Adjust both pulleys. 2. Grasp long bar. 3. Exercise. TRICEPS PUSHDOWN 1. Adjust pulley. 2. Grasp curl bar. 3. Exercise. HIGH STEP 1. Adjust pulley. 2. Adjust ankle/thigh strap around ankle. 3. Exercise. INNER THIGH 1. Adjust pulley. 2. Adjust ankle/thigh strap around ankle. 3. Exercise. CLEAN & PRESS 1. Adjust both pulleys. 2. Grasp long bar. 3. Exercise. STANDING BICEPS 1. Adjust pulley. 2. Grasp curl bar. 3. Exercise. LYING AB CRUNCH 1. Adjust pulley. 2. Grasp each strap handle. 3. Exercise. DONKEY KICK 1. Adjust pulley. 2. Adjust ankle/thigh strap around ankle. 3. Exercise. OUTER THIGH 1. Adjust pulley. 2. Adjust ankle/thigh strap around ankle. 3. Exercise. CASTING & CHOPPING 1. Adjust pulley. 2. Grasp long bar. 3. Exercise. TWIST & LIFT 1. Adjust pulley. 2. Grasp strap handle. 3. Exercise. REVERSE CURL 1. Adjust pulley. 2. Grasp curl bar. 3. Exercise. TORSO ROTATION 1. Adjust pulley. 2. Grasp strap handle. 3. Exercise. CALF RAISE 1. Adjust both pulleys. 2. Grasp long bar. 3. Exercise. GOLF SWING 1. Adjust pulley. 2. Grasp strap handle. 3. Exercise. LOW ROW 1. Adjust both pulleys. 2. Grasp long bar. 3. Exercise. PULLDOWN (PULLOVER) 1. Adjust both pulleys. 2. Grasp long bar. 3. Exercise. ONE ARM ROW 1. Adjust pulley. 2. Grasp strap handle. 3. Exercise. LATERAL RAISE 1. Adjust pulley. 2. Grasp strap handle. 3. Exercise. UPRIGHT ROW 1. Adjust pulley. 2. Grasp strap handle. 3. Exercise. SHOULDER PRESS 1. Adjust both pulleys. 2. Grasp each strap handle. 3. Exercise. SEATED LAT PULLDOWN 1. Adjust both pulleys. 2. Grasp long bar. 3. Exercise. INCLINE PRESS 1. Adjust both pulleys. 2. Grasp each strap handle. 3. Exercise. CABLE CROSSOVER 1. Adjust both pulleys. 2. Grasp each strap handle. 3. Exercise. WIDE GRIP ASSISTED PULLUP 1. Adjust both pulleys. 2. Attach assist strap. 3. Grasp pull up bar. 4. Exercise. ASSISTED PULLUP 1. Adjust both pulleys. 2. Attach assist strap. REAR DELTOID CROSS 1. Adjust both pulleys. 2. Grasp opposite strap handles. 3. Exercise. 1. Adjust both pulleys. FRENCH CURLS 1. Adjust both pulleys. ALTERNATING 1. Adjust both pulleys. ALTERNATING PUNCH 1. Adjust both pulleys. 2. Grasp each strap handle. 3. Exercise. ALTERNATING PUNCH 1. Adjust both pulleys. SIDE BENDS 1. Adjust pulley. 2. Grasp strap handle. 3. Exercise. SPRINT 1. Adjust pulley. 2. Adjust assist strap around waist. 3. Exercise. TENNIS BACKHAND 1. Adjust pulley. 2. Grasp strap handle. 3. Exercise. TENNIS BACKHAND ASSISTED LUNGES 1. Adjust pulley. 2. Adjust assist strap around waist. 3. Exercise. GLUTE KICK 1. Adjust pulley. 2. Adjust ankle/thigh strap around ankle. 3. Exercise. SEATED PEC FLY 1. Adjust both pulleys. 2. Grasp each strap handle. 3. Exercise. 1. Adjust both pulleys. 2. Grasp each strap handle. * HOIST® HF-4165 bench sold separately. * HOIST® PTS-164 bench sold separately. * HOIST® HF-4145 bench sold separately. * Fitness ball sold separately. * Fitness ball sold separately. DECLINE PRESS 1. Adjust both pulleys. 2. Grasp each strap handle. 3. Exercise. * HOIST® PTS-164 bench sold separately. * HOIST® PTS-164 bench sold separately. * Fitness ball sold separately. * HOIST® PTS-164 bench sold separately. * HOIST® HF-4145 bench sold separately. * Fitness ball sold separately. STEP UP 1. Adjust both pulleys. 2. Grasp each strap handle. 3. Exercise. * HOIST® HF-4145 bench sold separately. STANDING LEG CURL 1. Adjust pulley. 2. Adjust ankle/thigh strap around ankle. 3. Exercise. * HOIST® PTS-164 bench sold separately. STANDING CHEST PRESS 1. Adjust both pulleys. 2. Grasp long bar. 3. Exercise. STANDING SHOULDER PRESS 1. Adjust both pulleys. 2. Grasp long bar. 3. Exercise. FRONT DELTOID RAISE 1. Adjust both pulleys. 2. Grasp long bar. 3. Exercise. © February 2008 HOIST® Fitness Systems. All Rights Reserved. www.hoistfi tness.com 02.08A 021-0003724 V6_Poster_07.indd 1 2/7/08 9:08:12 AM