The Crossbow allows you to strength train at home.
The Crossbow is a home workout gym provided by Weider that features a cable pulley unit with metal rods that bend and act as resistance. The unit features a seat with a tower and a leg attachment that lets you develop strength and size in all the major muscles throughout your body. Your Crossbow workout plan should be tailored to your strength-training goals.
Workout Routine, Volume and Intensity
Tailor your workout on the Crossbow to reflect your training goals. If you're interested in building strength, do three full-body workouts per week on nonconsecutive days. Choose one to two exercises per muscle group to include in your workout and complete three to six sets of six or fewer reps of each of the exercises. If you want to build size, schedule four Crossbow workouts per week, on Mondays, Tuesdays, Thursdays and Fridays, for example. Focus on your upper-body muscles on Mondays and Thursdays and your lower-body muscles on Tuesdays and Fridays. Choose three exercises per muscle group and perform three to six sets of six to 12 reps per week. Adjust the load on the Crossbow to make each set challenging. The rods on the unit are able to provide up to 240 pounds of resistance, which should be adequate for most lifters, but it can be upgraded to 400 pounds if necessary. Be sure to warm up your muscles with five to 10 minutes of light cardio before training.
The Crossbow offers the possibility of performing exercises that work all the major muscles in the upper body, including the muscles of the chest, back and shoulders and the biceps and triceps. To work your back muscles, perform seated or standing pulldowns or seated rowa. For your chest, choose from bench presses, incline or decline bench presses, chest flyes, cable crossovers and pullovers. Work your shoulders with shoulder presses, lateral raises, front raises and shrugs. You can perform seated, standing, lying or bent-over biceps curls to target your biceps. Develop your triceps with triceps kickbacks, lying or seated triceps extensions and triceps pushdowns.
The major muscles in your lower body include your glutes, quadriceps, hamstrings and calves. With the Crossbow, you can perform leg presses to work your glutes, quadriceps and calves; hip extensions to isolate your glutes; leg extensions to target your quads; and leg curls to develop your hamstrings. You can also do calf raises to isolate your calves.
To work your abdominals, perform crunches and reverse crunches on the Crossbow. Develop your obliques with twisting crunches and trunk rotations. For your lower back, you can incorporate hyperextensions.