The Weider Crossbow home gym provides you with a wide range of exercises to build the muscles of your upper body and your lower body. Among the exercises that you can perform are the cable bench press for your chest, the seated underhand cable row for your back and the cable squat for your thighs. Along with performing resistance exercises, you need to follow a proper nutrition plan in order to build maximal muscle mass.
Cable Bench Press
Step 1
Set the bench to the incline position and attach the hand grips to the lower cable pulleys. Set the amount of resistance by attaching the hooks to the resistance rods. Lie face-up on the machine bench and grasp the hand grips with your hands in an overhand grip. Place your feet on the floor. Position the hand grips by the sides of your chest with your hands turned in such a way that your palms are facing downward.
Step 2
Bring the hand grips in front your chest by extending your elbows and contracting your chest muscles.
Step 3
Bring the hand grips back to the sides of your chest by bending your elbows.
Seated Underhand Cable Row
Step 1
Adjust the bench to the flat position, attach the hand grips to the lower cable pulleys and adjust the amount of resistance. Sit on the bench facing towards the machine and hold the hand grips using an underhand grip with your arms extended. Put your feet on the ground.
Step 2
Pull the hand grips towards the sides of your torso by bending your elbows and contracting your back.
Step 3
Return the hand grips forward by extending your elbows.
Cable Squat
Step 1
Remove the bench from the machine and attach the hand grips to the lower cable pulleys. Set the amount of resistance. Stand with your body upright facing away from the machine and grasp the hand grips with an overhand grip. Position the hand grips by the sides of your shoulders.
Step 2
Bring your hips downward by bending your knees until your thighs are about parallel to the floor. Lean your torso a bit during the motion.
Step 3
Bring your hips upward by extending your knees and lean your torso a bit back until you are back in the upright position.
Nutrition Plan
Step 1
Create a nutrition plan that contains six small meals spread evenly throughout the day.
Step 2
You should include protein, carbohydrates and fats in most of your meals.
Step 3
If you have trouble consuming several food meals throughout the day, you may want to replace one or two of those food meals with supplements, including mass gainer shakes, protein shakes, and protein bars.
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