Paradigm DAP-FT Starter
Exercises
Squat (Cable)
Minimize stress on the back by starting with less weight. To perform an advanced compound exercise, perform a shoulder press at the completion of the squat movement.
2 sets
8 reps
Rest 30s
Glute Kick (Cable)
Avoid heavy weight that forces using the body to get the leg up. Keep the core tight and the back straight. Lower under control.
2 sets
8 reps
Rest 30s
Assisted Pull Up (Cable)
Attach a long strap to both pulleys and adjust the pulleys to a height where you can step up onto the strap while also gain assistance all the way up to a completed pull up.
2 sets
2-4 reps
Rest 30s
Chest Press (Cable)
Focus the contraction in the chest muscles. Angle the press up or down 45° to target the upper & lower pectorals.
2 sets
8 reps
Rest 30s
Shoulder Press (Cable)
Minimize stress on the deltoids by starting with less weight.
2 sets
8 reps
Rest 30s
Bicep Curl (Cable)
Keep the elbows tucked. Alternate between single-arm (asymmetrical) or dual-arm (symmetrical).
2 sets
8 reps
Rest 30s
Oblique Twist (Cable)
Move the pulleys into an upper position and angle the exercise down to target the upper and lower obliques
2 sets
8 reps
Rest 30s