The Powertec Workbench Multi System Gym is a home gym machine with more than 12 stations for total body training. One of the features that makes this machine unique is that it allows multiple people to work out simultaneously on the different stations. The machine requires little to no maintenance, as it uses no cables or pulleys. Instead, the machine uses a lever arm system.
Machine Seated Row
The machine seated row is an exercise that builds the back and biceps muscles. Sit on the seated row station, facing away from the machine. Place your feet on the ground, and lean your torso forward until your chest is against the pad. Grab the machine handles, with your hands turned so your palms are facing downward. Pull the handles in towards the sides of your body by bending your elbows and contracting your back muscles. Extend your elbows to return the handles to the starting position.
Machine Shrugs
Machine shrugs are for the trapezius muscles, located in the upper shoulder region. Stand at the shrug station, with your body upright and your back toward the machine. Hold the two handles using an overhand grip, with your arms extended. Bring the handles in the upward direction by raising your shoulders up, toward the back of your head. Hold the top position for a second, then lower your shoulders back to the initial point. Do not use your arms to raise the handles, and make sure to focus on the trapezius muscles during the movement.
Machine Squat
The machine squat targets the leg and core muscles. Stand at the squat station, facing toward the machine. Bend your knees, and position your shoulders under the pads. Put your feet on the foot platform at a distance slightly wider than shoulder-width apart. Release the shoulder-pad handles, grab the sides of the machine with your hands, and extend your knees. This is the starting position. Bring the shoulder-pad handles down, bending your knees and lowering your hips. When your thighs are parallel to the foot platform, raise the shoulder-pad handles up to the starting position, extending your knees and raising your hips. Once you complete the desired amount of reps, set the shoulder-pad handles back down.
Machine Calf Raise
This movement is for the calves. Stand at the calf-raise station facing toward the machine, place your shoulders under the pads, and position your toes at the ends on the foot platform, keeping your heels off the platform. Release the shoulder-pad handles and grab the sides of the machine with each hand. Extend your legs, keeping a slight bend in your knees. Rise up on your toes, bringing your heels upward and contracting your calves. Then lower yourself, bringing your heels downwards.
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