GPK UPPERTONE - Manual (Page 2)

2
Index
Introduction .......................... .................................................................... 3
The Major Muscles .................................................................................... 4
Definitions of muscle movement terms ...................................................... 4
UPPERTONE’s exercises and their benefits .............................................. 5
Anterior muscles and their function ........................................................... 6
Posterior muscles and their function........................................................... 6
Some general guidelines............................................................................. 7
Resistance adjustment ................................................................................ 8
Deltoid lat pull station adjustment .............................................................. 9
Rear height adjustment............................................................................... 10
Tri-pin system adjustment .......................................................................... 11
Front station height adjustment .................................................................. 12
Front station width adjustment ................................................................... 13
Palm Down Bicep Curl .............................................................................. 14
Palm Up Bicep Curl................................................................................... 16
Narrow Grip Chest Press............................................................................ 18
Wide Grip Chest Press ............................................................................... 19
Deltoid Press.............................................................................................. 20
Lat Pull ...................................................................................................... 21
Rickshaw .................................................................................................. 22
Narrow Grip Rowing ................................................................................. 23
Wide Grip Rowing ..................................................................................... 24
Palm Up Lateral Shoulder Raise................................................................. 25
Palm Down Lateral Shoulder Raise............................................................ 26
Shoulder External Rotation ........................................................................ 27
Shoulder Extensions................................................................................... 28
Shoulder Shrugs......................................................................................... 29
Tricep Extensions ...................................................................................... 30
Wrist Supination ........................................................................................ 31
Wrist Pronation.......................................................................................... 33
Seated Crunches......................................................................................... 35
Weight Chart ............................................................................................. 36