Notes

In press movements, the bar should be lowered to the bottom line of the chest. While flying, the closings will be done from below not slightly. Depending on the degree of difficulty, the rest period may increase to 120 seconds between them.

If you are a beginner or unsure if you can do it correctly, choose leg press instead of squat. Do not break the knees more than 90 degrees. Build your waist pit and pull your hip out. Make sure your legs carry the weight, not your back and waist. While doing the leg extension, do it slowly and try to hold it for 1-2 seconds at the point where you lift it.

You should definitely feel your back muscles at the pullup or lat pull down. Make the seated cable row with care, the shovel bones should get closer to each o
ther when you pull the weight. Do not go back too far while doing the back extension.


We do not recommend using machines in press movements. In the press movements, the elbows will not be fully opened, locked or lifted and expected above. Slow to download and uninstall Openings to the side will not be scavenged.



You can use Z bar in Triceps Ext. While doing this movement, do not lock the elbows fully and open them so that the stress on the muscle continues. When the forearm is working, do not swing the weight with your body, the elbows should be fixed and only your forearm should work.