Your #1 source for all things sports!

running-girl-silhouette Created with Sketch.
Cardio

Cardio articles

football-player Created with Sketch.
Sports

Sports articles

Shape Created with Sketch.
Exercise

Exercise articles

Shape Created with Sketch.
Stretching

Stretching articles

lifter Created with Sketch.
Equipment

Equipment articles

Shape Created with Sketch.

Exercise Guide for the Impex Competitor CG1400 Home Gym

Home gyms are a convenient way to get your workout in without having to leave home. The Impex Competitor CG1400 is a compact model, making it ideal for small spaces.

While it doesn't have all the bells and whistles, it has several exercise stations, including press arms, a high pulley, a low pulley and a leg developer. These options allow you to do exercises to target all your major muscle groups.

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 on the backs of your upper arms with triceps pressdowns on the high pulley, and hit your biceps on the fronts 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.

Read more: How to Create a Balanced Workout Routine

Lower Body Exercises

Use the low pulley and leg developer to target your lower body. Do leg extensions on the leg developer to strengthen your quadriceps. Attach the ankle strap to the low pulley for single-leg curls for your hamstrings and for 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.

Resistance Conversion

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 it's 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.

So, if you place 10 pounds on the weight carriage, the front press has 11 pounds of resistance, each butterfly arm has 5 pounds of resistance, the leg extension has 12 pounds of resistance and the high pulley, low pulley and arm curl each have 10 pounds of resistance.

Workout Design

The American College of Sports Medicine recommends healthy adults under age 65 strength train at least two times per week. 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.

You can choose to do total-body workouts, or you can split your workouts into upper body and lower body days. Allow 24 to 48 hours between training the same muscle groups.

Read more: The Best Exercise and Eating Advice for Your Body

Cite this Article A tool to create a citation to reference this article Cite this Article

About the Author

Based in Austin, Texas, Jolie Johnson has been in the fitness industry for over 12 years and has been writing fitness-related articles since 2008 for various websites. She received her Bachelor of Arts in English and philosophy from the University of Illinois.

Try our awesome promobar!