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Unformatted text preview: DAY 4 A. Latissimus Dorsi (Pulldown - machine) 1. Adjust seat so that the elbows will go through a complete range of motion 2. Adjust leg supports to the top position. 3. Grab the handles with palms up, pull down without flexing arms until comfortably seated with legs in position. Knee the leg support to allow it to come down on the legs and hold them in position. 4. Pull handles down in a complete range of motion so that the elbows pass beside and behind torso. Return to starting position under control. 5. Keep momentum to a minimum. 6. Do not spot. B. Latissimus Dorsi, Biceps (Pulldown - Multi Unit) 1. Adjust seat so that legs are snug against pads when as close to the machine as possible. 2. Grab handle, bend head forward, pull bar down to base of head, or under chin, return to starting position, and repeat. 3. Do not jerk bar or let body weight assist you. 4. To spot, help lifter pull bar down from behind....
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- Winter '10