Exercise Chart - Safe Fitness Facts - Training Tips - Total Bodyworkouts - Three-Day Split Workouts

Sep 22, 2026

Exercise guidance focused on safe strength training and structured workouts, combining fitness safety rules, equipment checks, injury awareness, and proper exercise technique. The chart provides training tips on warm-up, stretching, repetition targets, voluntary fatigue, rest intervals by goal (strength vs. endurance), breathing during movements, and nutrition for fitness outcomes. It also outlines recommended total-body routines and a three-day split schedule covering chest, shoulders, back, triceps, biceps, lower body, and abdominal training with rest days.

LanguageEnglish

CategoryPosters

FormatPDF

Pages1

AccessFree to download

Safe Fitness Facts

Training Tips

Total Bodyworkouts

Three-Day Split Workouts

Exercise Chart G Y M S Y S T E M SAFE FITNESS FACTS: • This program does not replace the advice of a physician. You should have a complete physical exam before beginning a new exercise program. • Inspect the equipment before every use for loose parts or frayed cables, paying particular attention to cable ends. Replace parts atthe first sign of a problem. • Be alert to the possibility of injury. Do not attempt to lift more weight than you can comfortably handle. • Keep observers, children, and pets ata safe distance. Do not allow children to play on equipment. • Stay clear of weightsand moving parts. If apart becomes jammed, do not attempt to free it by yourself; obtain assistance. • If you have any questions on the proper use of the equipment, do not hesitate to call your authorized ParaBody dealer orthe ParaBody Customer Service Department at 800-328-9714. Outside the U.S. and Canada, call +1-847-288-3300. TRAINING TIPS: • To get the best results, a proper strength-training workout has four components: a 5 to 10 minute aerobic warm-up, apre-workout stretch, your strength workout anda post-workout stretch. • Make sure that your posture is correct before executing any of the exercises. • You should choose a weight that is challenging to complete between 8–15 repetitions while maintaining proper form(shown in each of the pictured exercises). • Reach apoint of voluntary fatigue, keeping good technique. • Fatiguing muscles atthe lower end (8–10) of therepetition range develops lean body mass and decreases body fat. Fatiguing muscles atthe higher end (12–15) of therepetition range develops muscular endurance. • Rest intervals are necessary to allow the muscle groups to recover and get ready to work again. If your goal is muscular strength rest 1–2 minutes between sets; if your goal is muscular endurance rest 30–60 seconds between sets. • Push your muscles to, but not beyond, a level of exhaustion. You’ll want to increase the resistance fora particular exercise once you can easily complete all thereps in each set. • Always exhale during muscle contraction, and inhale during return to start. • Try to workout a minimum of 20–30 minutes in each session, performing each of the exercises ina slow and controlled manner. • Proper nutrition, cardiovascular exercise, strength training, and stretching exercises is the most effective combination for reaching your fitness goals. TOTAL BODYWORKOUTS (shown) The workouts defined are suggested routines. To vary your workout, be sure to choose at least one exercise in each of the major muscle groups. To work your entire body, complete 1–2 sets of each exercise every other day, three days a week. THREE-DAY SPLIT WORKOUTS If you are advanced and ready fora challenge, consider a Three-Day Split Workout. Choose up to all the exercisesin each muscle group worked on a particular day. We recommend performing the following workout for 3 consecutive days, resting on Day 4. DAY 1 DAY 2 DAY 3 DAY 4 | CHEST | SHOULDERS | LOWER BODY | REST | | --- | --- | --- | --- | | TRICEPS | BICEPS | ABDOMINALS | | | ABDOMINALS | BACK | | | Ina continual effort to improve our products, specifications are subject to change. ©2002 Life Fitness, a division of Brunswick Corporation. All rights reserved. ParaBody and Variable Arc Press are trademarks of Brunswick Corporation. CO-085-02

FAQs

What safety precautions should be followed before starting a new exercise program?

Perform a complete physical exam before beginning. Inspect equipment for loose parts or frayed cables, and keep observers, children, and pets at a safe distance.

How should rest intervals differ for muscular strength versus muscular endurance?

For muscular strength, rest 1–2 minutes between sets. For muscular endurance, rest 30–60 seconds between sets.

How does the three-day split workout schedule organize training days and rest?

It recommends working up to all exercises for each muscle group on Days 1–3 for three consecutive days, then resting on Day 4.

Sep 22, 2026

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