The Impex Competitor CG1400 is a small home gym with several exercise stations, including press arms, a high pulley, a low pulley and a leg developer. The system does not have a weight stack. You slide weight plates on the weight carriage to add resistance to the exercises.
Upper Body Exercises
For your chest, do either chest presses or flyes on the press arms. Target your back by using the high pulley for lat pulldowns or the low pulley for seated rows. Work your triceps, the back of your upper arms, with triceps pressdowns on the high pulley and hit your biceps, the back of your upper arms, with the arm curl pad at the low pulley. Do cable crunches on the floor at the low pulley to work your abdominal muscles.
Lower Body Exercises
For lower body exercises, use the low pulley and leg developer. Do leg extensions on the leg developer to target your quadriceps. Attach the ankle strap to the low pulley for single-leg curls for your hamstrings and cable hip extensions to target your buttocks. Clip the small, straight bar on the low pulley and hold it at thigh level to add resistance to your calf raises.
Due to the complex cable and pulley system, the weight you place on the carriage is not the exact resistance for every exercise. The actual resistance for the chest press is 1.1 times the weight and 1.2 times the weight for leg extensions. The high pulley, low pulley and arm curl resistance is equal to the weight. Each butterfly arm is equal to half the weight. If you place 10 lbs. on the weight carriage, the front press has 11 lbs. of resistance, each butterfly arm has 5 lbs. of resistance, the leg extension has 12 lbs. of resistance, and the high pulley, low pulley and arm curl each have 10 lbs. of resistance.
The American College of Sports Medicine recommends healthy adults under age 65 strength train two times per week on non-consecutive days. Pick one or two exercises for each major body part: back, chest, abs, arms and legs. Do eight to 10 exercises total, eight to 12 repetitions of each exercise. Use a weight that fatigues the target muscle within the eight to 12 repetition range.