Hey guys, welcome to the Impacts. This is the Marcy Home Gym with a hundred pound staff. Now tell you what, there's a lot we can do with it. So let's jump right into it and see what we can create. One of my favorite assets about the Marcy Home Gym is the fact that it has the multi-polices. Most systems only come with one or two poles. It feels unstable, shaky. The fact that this has a multi-police system ensures the fact that I'm going to get it where it works out. Let's give it a shot. One of the greatest attributes to the Marcy Home Gym is the fact that it has built-in polysystem for lap holdouts. Let's get ready and get going on our lap holdouts. A good variation of the pull-up and also to work that cobra style width of the back would be a lap holdout. So we're going to hit the lap holdout and we're going to make sure that we're going to try to get that width of the back as far as getting the depth of the back as well. So a couple of different variations. We can go with the wide grip. We have the close grip. And we also have the supinated grip, which is going to focus more on the bicep. Right now we're going to focus on the wide grip. Keep in our core nice and tight. We're going to suck the belly button to the spine. And from here we're going to make sure that we pull with the scapula first before pulling down to the top of the chest. Nice and slow on the way up to get a full extension of the last. You fire down and get a full contraction. One thing to remember is that eccentric motion, which is a portion on the way up, is the most as far as building muscle. You want to make sure that we take our time on the way up because that's where 70% of the growth is going to come from. I recommend three sets, eight to twelve repetitions, and we're going to wear between 60 and 90 second rest. Give them a shot. Another great chest exercise to really shred it up is going to be cable flux. It's great because the Marston home gym comes equipped with a patchful of cable for flies. All we got to do is get ready. We're going to pop the pins, place it in the second hole, pop it down into the machine, keep in our core nice and tight. Here, chest is going to be up. We're going to get a full extension of the chest. Weasen the pads together. Nice and slow on the way back. Full extension. One of the great safety features of this machine is the fact that it doesn't let the shoulder come back past 90 degrees. That can cause a lot of problems in the shoulder living on one. Another great movement that we can do on the home gym is a chest press. With the multi pulley system, it makes it really easy to do cable flies or cable chest press. Couple of different variations. You can do a standard chest press. Or you can go a little higher grip, which is going to focus on a little bit more of the higher chest upper chest. Something that's a lot harder to build. It's important to make sure that you're in a full extension and a full contract during your chest press. Making sure that we're working on those triceps and the upper mid-mode chest. Give the shot on your home gym today. Marci home gym with a hundred pounds back also comes with a leg lower. Here we can hit our legs really hard and work on those quadriceps much as possible. So we're going to suck our spine in, keep the core nice and tight, and we're going to do a lady extension. Pull on the toes up towards the kneecaps as far as we can, and extending the leg out. Squeezing the quadriceps up at the top, lowering it down nice and slow. The moldy pulley system helps keep the tension right where it needs to be on the full quadriceps. Like any other exercise, it's important to get a full contraction and a full extension of the working muscle. I suggest you get on your home gym today and hit some quads, doing the lady extension using the moldy system. Play the best. Marci home gym comes with three accessories. One of them is the short bar. Short bar is great because we can hit rows in one of my favorites. Five set pulls. Looking here, we hook it up to our moldy cable system. Lock yourself in, core nice and tight, chest up, elbows in, curling up with a full contraction to the top. Nice and slow and lowly down, keeping the core nice and tight, firing up. It's important that we're not swaying or using our back because we're focusing on biceps here. Not our back and not our butt. Another great accessory for the Marci home gym at the Hunter Counts Tax is the wrist and ankle. This is great with groove kick back, leg curls, what happens. But I love using it for low row. A low row is really going to help shape that back that the last made upper and lower back as well as really activating the core. External and coronal obliques, transverse abdominals and rectal abdominals. We're going to really going to destroy that core. Plus it really hits the dudes. So what we're going to do is, we're going to take a couple of steps back, put an extension on our arm and our back. We're going to pull our scapula together, keep the core nice and tight, and I'm in a nice athletic stance. All I'm going to do is pull to my hip as I'm starting a long long. One thing that's important is make sure we're not twisting our body. We're not using momentum. We're really keeping a nice solid tension and contraction on the working muscle. Great movement, low row, great compound movement for the back, core, everything. I see you hooked up your wrist, ankle strap to the Marcy home gym today. Hit that low row.