1 – Freedom trainer: two adjustable arms with pulley cables that move up and down and left and right.
2 – Hip abduction and adduction: this machine isolates the inner and outer thighs.
3 – Leg press: targets the hamstrings, quads and gluteus maximus.
4 – Leg curl: a Paramount machine that targets the hamstrings and calves.
5 – Leg extension: effectively targets the quadriceps.
6 – Leg extension: a Paramount machine that targets the quadriceps.
7 – Bent over calf raises: isolates the calves.
8 – Shoulder/military press: this Pacific machine targets the shoulder region.
10 – Compound row: this machine mainly targets the rhomboids, and, like the lat pulldown, the grips rotate to target the biceps and triceps.
11 – Overhead press: along with targeting the shoulder region this effective machine also targets the upper chest area.
12 – Pec fly/rear delt: a 2 for 1 deal here. This machine targets both the chest and the back. Great for posture!
13 and 14 – Pullover: one of the best Nautilus machines in the building. This machine targets almost every muscle in the back and also will hit the abs and triceps.
15 – Pec fly: this machine will get that all important serratus muscle that is hard to target!
16 – Rotary torso: a difficult exercise to feel but will help tone up those love handles!
18 – Abdominal crunch: the absolute best abdominal machine, very effective and isolates the abs very efficiently.
19 – Ab chair: not only can you work on your abs on this machine, you can do dips and 3 different kinds of pull-ups.
20 – Back extension: isolate your lower back.
21 – Roman sit-up: target your abs with these traditional declined sit-ups.
22 – Bicep curls: this machine isolates your biceps.
23 – V-triceps extensions: this is a seated triceps machine that targets your triceps very well.
24 – Chest press: targets the pectoralis major muscles, this simulates the bench press
25 – Nautilus pulley towers: an adjustable machine to do a number of different exercises.
C/1 – Lat pull down: wide grip or narrow targets the latissimus dorsi muscle and rhomboids.
C/2 – Assisted pull: ups: wide, over and narrow grips allow you a wide range of choices to target different muscle groups. The assisted weight allows you to subtract your body weight to add in those important last few repetitions.
C/3 – Low pull: mainly targets the rhomboids but you may change the grips to target different parts of your back and arms.
C/4 and C/8 – A pulley system: allows you to use the top and the bottom to do cable crossovers, triceps pushdowns, bicep curls, etc.
C/5 – Triceps pullover: isolates the triceps.
C/6 – Preacher curls: targets the biceps over a pad for better isolation.
C/7 – Triceps pushdown: isolates your triceps by pushing down past your hips.