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USER’S GUIDE
NOTES
USER’S GUIDE
55
USING 3 MINUTE LEGS
 OpTIONAL ACCESSORIES
18
Additional 3ML Sculpting Band
Attachments
Want quicker results? Check out 3ML Sculpting
Band
Attachments
Already purchased 3ML Sculpting Band
Attachments? Keep reading for a great list of
toning moves for your back, chest, arms, and
shoulders.
Note: Always use 3ML Sculpting Band
Attachments only while straddling your machine
and applying your body weight!
3ML Sculpting Band
Attachment Exercises
(optional upgrade) Clip one 3ML Sculpting Band
onto each 3ML Sculpting Band
Attachment Hole
located on the front leg.
Using the 3ML Sculpting Band
Attachments,
perform these exercises while straddling your
machine.
Safety note: Do not use the 3ML Sculpting Band
Attachments if you are not straddling your machine
and applying your full weight!
Biceps curls: Hold the handles at your sides with
your palms facing forward, arms straight (a). Bend
your elbows and curl the handles up toward your
shoulders smoothly (b). Slowly lower back to the
start.
Shoulder lateral raises: Hold the handles with your
palms facing your thighs, arms at your sides. Lift
the handles up and out to the sides, stopping at
shoulder height. Slowly lower back to the start.
Shoulder front raises: Hold the handles in front of
your thighs, arms straight, palms facing your legs.
Alternately raise and lower one arm in front of
you, stopping at shoulder height, keeping your arm
straight.
Triceps press pack: Hold the handles at your sides
with your palms facing behind you and bend your
elbows, lifting them a little behind you. Lock your
arms in place. From here, straighten your arms,
pressing the handles back and up toward the
ceiling.
Return to the start and repeat.
Upright row: Hold the handles in front of your
thighs, palms facing inward, thumbs touching.
Drive your elbows toward the ceiling, raising the
handles to shoulder height. Slowly return to the
start.
Bent over row: Lean forward slightly from your
hips with a flat back. Your arms should hang
straight down from your shoulders, palms facing
inward. Drive your elbows toward the ceiling, pulling
your shoulder blades together as you lift. Slowly
return to the start.
3ML
Timer/Counter
Using your optional 3ML
timer/counter
Working out is easier when you use your 3 MINUTE
LEGS
Timer/Counter. Use the “Mod” button to
scroll to the “Timer” icon. Press “Mod” again to
lock it into place, then press “Rst” to reset the time.
Press “Mod” again and scroll to the “Count” icon.
Press “Rst” here to clear the reps done during your
last workout. Use the “Mod” button once more to
scroll to the “Timer” icon and you’re ready to begin.
As soon as you do your first squat, the clock starts
automatically and continues timing as long as you
keep working. When you’ve completed your full
three minutes, use the “Mod” button to scroll to the
“Count” option and see how many repetitions you’ve
done. Challenge yourself each time you work out to
do a few more repetitions in your three-minute time
slot. But remember: don’t sacrifice form for speed.
Quality over quantity!
(a) (b)
Biceps curls
20


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