mwg
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Registered: 19th Feb 04
Location: South Lakes
User status: Offline
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Got this old bloody thing sitting collecting dust in our cellar.
Seems to do quite a few different things but not sure what are the best exercises to do on it to beef my upper body up a bit, how many and how often. Any help would be great...
this is a pic I found on the internet of what looks like a newer version of it, can do most if not all of the exercises shown here
Any good? 
[Edited on 12-10-2010 by mwg]
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Ben G
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Registered: 12th Jan 07
Location: Essex
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pulling down that long bar thing is meant to be really good. that's what my mate at work does who's built like the hulk.
lateral pull down i think it's called?
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Nath
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Registered: 3rd Apr 02
Location: MK
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Yeah Lat Pull Downs are good.
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mwg
Member
Registered: 19th Feb 04
Location: South Lakes
User status: Offline
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It would help if I knew what all the exercises were called, I know one now at least.
Really looking for someone in the know give me a program e.g. 3 lots of 12 lateral pull downs, 1 min between each set, 3 times a week etc. etc. not clued up on this
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
User status: Offline
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lat pull down to your chest if you lean slightly back will do your chest, behind does your back. (sitting facing the machine)
standing up and pulling it down does your triceps.
Pushing the bars out obv does your chest ( seated row)
is there a bar at the bottom of the machine at all connected to the weight?
If so you can curl that, or lift it to the side like the diagram to do lats.
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
User status: Offline
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How high does the weight go compared to your strength? If your looking to build a bit to 10-12 reps of high weight and around 3-4 sets, try and not leave it more than a minute before sets too!
I dont know if your a member of a gym or anything but you could run or bike as i know you bike abit on the off days...
So e.g. mon, wed, fri weights then tue, thu and sat/sun bike, have one day on the weekend as a rest day?
I'm sure more people will post up! If only Dizzy Rebel was here.....
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mwg
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Registered: 19th Feb 04
Location: South Lakes
User status: Offline
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Yeah I bike one day a week and play 5 a side one day a week so guess that counts as the running part.
I'll have to have a look at the weight increments tonight!
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Craig W
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Registered: 31st Oct 00
User status: Offline
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quote:
Originally posted by Tom G
lat pull down to your chest if you lean slightly back will do your chest, behind does your back. (sitting facing the machine)
standing up and pulling it down does your triceps.
Pushing the bars out obv does your chest ( seated row)
is there a bar at the bottom of the machine at all connected to the weight?
If so you can curl that, or lift it to the side like the diagram to do lats.
Eh? Lat pull down to your chest, leaning back will do your lats. Nothing that i can think of on the lat machine with that bar will work your chest. Behind the neck pull downs are asking for injuries in my opinion/experience.
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Jake
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Registered: 24th Jan 05
User status: Offline
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quote:
Originally posted by Craig W
quote:
Originally posted by Tom G
lat pull down to your chest if you lean slightly back will do your chest, behind does your back. (sitting facing the machine)
standing up and pulling it down does your triceps.
Pushing the bars out obv does your chest ( seated row)
is there a bar at the bottom of the machine at all connected to the weight?
If so you can curl that, or lift it to the side like the diagram to do lats.
Eh? Lat pull down to your chest, leaning back will do your lats. Nothing that i can think of on the lat machine with that bar will work your chest. Behind the neck pull downs are asking for injuries in my opinion/experience.
was going to say, that doesnt make sense.
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Tom G
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Registered: 4th Aug 08
Location: Cheshire
User status: Offline
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Looks like I got mixed up, looking back and re reading it!
Pull downs behind the head is on the exercise chart, aren't they? I've done them once or twice and didn't like them.
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SAL
Premium Member
Registered: 19th Dec 05
Location: Radlett, Hertfordshire
User status: Offline
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I would only do lat pull downs to my chin so my arms are level and sit up straight
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