Why These 10 Exercises?
The Aznolt® Muscle Trainer – Adjustable Resistance Trainer for Home Gym is designed to replicate the function of a full cable machine system. These 10 exercises cover every major muscle group and form the foundation of an effective full-body resistance training program.
Upper Body Exercises
1. Chest Press
Anchor the resistance at chest height behind you. Hold handles at chest level, step forward for tension, and press forward to full arm extension. Targets: chest, front delts, triceps. Sets/Reps: 3 × 12
2. Chest Fly
Anchor at chest height, arms wide, slight bend in elbows. Bring hands together in front of chest in an arc motion. Targets: chest (inner), front delts. Sets/Reps: 3 × 15
3. Seated Row
Anchor at low position, sit or stand facing the anchor, pull handles to your midsection with elbows close to body. Targets: mid-back, lats, biceps. Sets/Reps: 3 × 12
4. Lat Pulldown
Anchor at high position, kneel or sit, pull handles down to upper chest. Targets: lats, biceps, rear delts. Sets/Reps: 3 × 12
5. Shoulder Press
Anchor at low position, hold handles at shoulder height, press overhead. Targets: deltoids, triceps. Sets/Reps: 3 × 10
6. Bicep Curl
Anchor at low position, stand facing anchor, curl handles from hip to shoulder. Targets: biceps. Sets/Reps: 3 × 15
7. Tricep Pushdown
Anchor at high position, elbows at sides, push handles down to full extension. Targets: triceps. Sets/Reps: 3 × 15
Lower Body & Core Exercises
8. Squat with Resistance
Anchor at low position behind you, hold handles at shoulders, perform a squat. Targets: quads, glutes, hamstrings. Sets/Reps: 3 × 12
9. Glute Kickback
Anchor at low position, attach ankle strap, kick leg back and up against resistance. Targets: glutes, hamstrings. Sets/Reps: 3 × 15 each leg
10. Pallof Press (Core Anti-Rotation)
Anchor at chest height to your side, hold handle at chest, press straight out and return. Targets: obliques, deep core stabilizers. Sets/Reps: 3 × 12 each side
Building a Full-Body Routine
Combine exercises 1–7 on upper body days and 8–10 with additional core work on lower body days. Perform 3 days per week with rest days between sessions for optimal recovery and results.
