Please help me sort out a detailed list of exercises on my new(to me) home gym. details within.
I recently purchased this used home gym
(read: no documentation). Its a Norther Lights "Cascade" model. The manufacturer has thus far been unresponsive and i can't seem to come up with a list of excercises. heres what i know (and you can glean this from careful observation of the pic)
its got 3 metal "bars" that can be attached overhead or at the floor. a lat pull down (i know its at least used for that) a smaller one (maybe for rowing?) and a D shaped one. they are pictured behind on the lower right.
its got a black rope with flat discs at either end. (attached the lat pull down pulley at the top right)
its got that thing that you hold yourself up and do some sort of lift/crunch thing with. left side.
its got some sort of foot pedals near the pulley attachment point at the bottom middle.
its got an assembly that can either be pushed away from the body, or if you unlatch 2 sides allows you to rotate your arms (hands up in the air) to close them to your chest. (hard to see but on the right side
what i am looking for is a complete list of excerises i can do with this machine. here's an example:
there is the leg thing (where you can do leg lifts) so that would be:
1. [insert name of using both legs to do a leg lift]
2. [insert name of using one leg to do a lift]
3. insert the less than obvious excercise i'm probably not seeing (i dont know, face backwards and etc etc is what i am thinking i am missing)
in essence can you educate me on what to do with this complex machine that is likely to escape a complete novice uhhh, worker-outer?
bonus points for some sort of poster that shows the various exercises and instant wonderful karma for an actual manual or piece of documentation from the mfg. (you will earn the karma as i will be able to keep my resolutions!!)