Gert Kolbel's Male 7 Exercise Routine

Gert Kölbel's 7 Exercise Male Routine

Follow the instructions on the Exercise Wallchart before starting the training programme

Joey Bull demonstrates
1. Biceps & Triceps:

• Standing or sitting grasp ISOKINATOR in a hand grip, right hand over the left
• Create a powerblock
• Pull up with the right arm and pull down with the left. Repeat 15 times
• Change arms left hand over right
• Pull up with the left arm and pull down with the right. Repeat 15 times

2. Upper Back, V-Lats & Shoulders:

• Standing or sitting grasp ISOKINATOR in a thumb grip, right hand over the left
• Create a powerblock
• With straight arms lift and lower the exerciser. Repeat 15 times
• Change arms with the left hand over the right
• Repeat the exercise 15 times

3. Upper Back & Shoulders:

• Standing or sitting grasp ISOKINATOR in a thumb grip, with outstretched arms pointing towards your feet
• Create a powerblock
• Lift your arms out level with your navel
• Move the arms to the left and then to the right as far as possible
• Repeat the exercise 15 times

4. Complete Chest Muscles:

• Standing hold ISOKINATOR in a cross grip
• Stretch the arms out in front of your body at shoulder level arms slightly bent
• Create a powerblock
• Raise both arms as high as possible above the head and then lower past the waist
• Repeat 15 times

5. Lateral Back Muscles and Triceps:

• Standing hold ISOKINATOR in a hand grip above your head
• Create a powerblock
• Bend the arms and the whole upper body slowly to the left and then to the right
• Repeat 15 times

6. Thighs - front and back:

• Sit on the edge of a table or desk holding ISOKINATOR in a foot hold with the left foot forward
• Create a powerblock
• Keeping your legs in position raise them slowly up and down 15 times.
• Change legs right foot forward
• Repeat 15 times

7. Upper Back & Abdomen:

• Laying on your back hold ISOKINATOR in a thumb grip, arms straight out
• Bend your knees
• Raise upper body keeping your headand shoulders off the floor
• Create a powerblock
• In one continuous movement move left and forward past the left knee, back to the middle then right and forward past the right knee
• Repeat 15 times

Check out another 20 ADVANCED exercise routines for you to try - see Training Manual & Wallcharts

ISOKINATOR...build the body of your Life!