-£äÊ -- 9ÊÊ -/,1 /"BSG10X -ÊEÊ"7 ,½-Ê 1 O w n e r ’ s M a n u a l v. 040209 Before You Begin
Thank you for purchasing the Powerline BSG10X. This gym is part of the Powerline line of quality strength training machines, which let you target specific muscle groups to achieve better muscle tone and overall body conditioning. To maximize your use of the equipment please study this Owner’s Manual thoroughly.
Unpacking the Equipment The BSG10X is carefully tested and inspected before Be careful to assemble all components in the shipment. We have shipped the unit in several pieces sequence presented in this guide. that require assembly. Ask for assistance during the assembly process. If any items are missing, contact the dealer from whom Carefully unpack the boxes and lay the pieces on you purchased the unit or call 1-800-556-3113 the floor near the area where you plan to use the (M-F 8:30-5:00 CST) for the dealer nearest you. equipment.
Body-Solid continually seeks ways to improve the performance, specifications and product manuals in order to ensure that only superior products are released from our factories. Please take the time to carefully read through this manual thoroughly. Instructions contained in this document are not intended to cover all details or variations possible with Body-Solid equipment, or to cover every contingency that may be met in conjunction with installation, operation, maintenance or troubleshooting of the equipment. Even though we have prepared this manual with extreme care, nei- ther the publisher nor the author can accept responsability for any errors in, or omission from, the information given. Should additional information be required, or should situations arise that are not covered by this manual, the matter should be directed to your local Body-Solid representative, or the Service Department at Body-Solid Inc. in Forest Park, Illinois.
Any Questions? Call (800) 556-3113
2 Important Safety Instructions
Before beginning any fitness program, you should obtain a complete physical examination from your physician.
Il est conseille de subir un examen medical complet avant d’entreprendre tout programme d’exercise. Si vous avez des etourdissements ou des faiblesses, arretez les exercices immediatement.
Antes de comenzar cualquier programma de ejercicios, deberias tener un examen fisico con su doctor.
When using exercise equipment, you The BSG10X is designed for your enjoyment. By should always take basic precautions, following these precautions and using common including the following: sense, you will have many safe and pleasurable hours of healthful exercise with your Powerline BSG10X. • Read all instructions before using the BSG10X. These instructions are written to ensure your safety and to After assembly, you should check all functions to protect the unit. ensure correct operation. If you experience problems, • Do not allow children on or near the equipment. first recheck the assembly instructions to locate any • Use the equipment only for its intended purpose as possible errors made during assembly. If you are unable described in this guide. Do not use accessory to correct the problem, call the dealer from whom attachments that are not recommended by the you purchased the machine or call 1-800-556-3113 manufacturer. Such attachments might cause injuries. (M-F 8:30-5:00 CST) for the dealer nearest you. • Wear proper exercise clothing and shoes for your workout, no loose clothing. • Use care when getting on or off the unit. Obtaining Service • Do not overexert yourself or work to exhaustion. • If you feel any pain or abnormal symptoms, stop your Please use this Owner’s Manual to make sure that all workout immediately and consult your physician. parts have been included in your shipment. When • Never operate unit when it has been dropped or ordering parts, you must use the part number and damaged. Return the equipment to a service center description from this Owner’s Manual. Use only for examination and repair. Powerline replacement parts when servicing this • Never drop or insert objects into any opening in the machine. Failure to do so will void your warranty and equipment. could result in personal injury. • Always check the unit and its cables before each use. Make sure that all fasteners and cables are For information about product operation or service, secure and in good working condition. go to Powerline Equipment www.bodysolid.com or • Do not use the equipment outdoors or near water. contact an authorized Powerline Equipment dealer or a Powerline Equipment factory-authorized service com- pany or contact Powerline Equipment customer service at one of the following:
Personal Safety During Assembly Toll Free: 1-800-556-3113 • It is strongly recommended that a qualified dealer Phone: 1-708-427-3555 assemble the equipment. Assistance is required. Fax: 1-708-427-3556 Hours: M-F 8:30-5:00 CST • Before beginning assembly, please take the time to E-Mail: [email protected] read the instructions thoroughly.
• Read each step in the assembly instructions and Or write to: Powerline follow the steps in sequence. Do not skip ahead. If Service Department you skip ahead, you may learn later that you have to 1900 S. Des Plaines Ave. disassemble components and that you may have Forest Park, IL 60130 USA damaged the equipment. • Assemble and operate the BSG10X on a solid, level surface. Locate the unit a few feet from the walls or Retain this Owner’s Manual for future furniture to provide easy access. reference. Part numbers are required when ordering parts.
3 Safety Guidelines
Successful resistance training programs have one prominent feature in common...safety. Resistance training has some inherent dangers, as do all physical activities. The chance of injury can be greatly reduced or completely removed by using correct lifting techniques, proper breathing, maintaining equipment in good working condition, and by wearing the appropriate clothing.
1. It is highly recommended that you consult your physician before beginning any exercise program. This is especially important for individuals over the age of 35, or persons with pre-existing health problems.
2. Always warm up before starting a workout. Try to do a total body warm up before you start. It is especially important to warm up the specific muscle groups you are going to be using. This can be as simple as performing a warm up set of high repetitions and light weight for each exercise.
3. Use proper form. Focus on only working the muscle groups intended for the exercise you are doing. If there is strain elsewhere, you may need to re-evaluate the amount of weight that is involved with the lift. Keeping proper form also includes maintaining control through an entire range of motion.
4. Breath properly. Inhale during the eccentric phase of the exercise, and exhale during the lifting, or concentric phase. Never hold your breath during any part of an exercise.
5. Always wear the appropriate clothing and shoes when exercising. Wearing comfortable athletic shoes with good support and loose fitting, breathable clothing will reduce the risk of injury.
6. Maintaining equipment in proper operating condition is of utmost importance for a safe resistance training program. Pulleys and cables should be checked for wear frequently and replaced as needed. Equipment should be lubricated as indicated by the manufacturer.
7. Read and study all warning labels on this machine. It is absolutely necessary that you familiarize yourself and all others with the proper operation of this machine prior to use.
8. Keep hands, limbs, loose clothing and long hair well out of the way of all moving parts.
9. Do not attempt to lift more weight than you can control safely.
10. Inspect the machine daily for loose or worn parts. If a problem is found do not allow the machine to be used until all parts are tightened or worn or defective parts are repaired or replaced.
54 Assembly Instructions
Assembly of the BSG10X takes professional installers about 2 hours to complete. If this is the first time you have assembled this type of equipment, plan on significantly more time. Professional installers are highly recommended! However, if you acquire the appropriate tools, obtain assistance, and follow the assembly steps se- quentially, the process will take time, but is fairly easy.
Assembly Tips Do not fully tighten bolts until instructed to do so.
Read all “Notes” on each page before beginning each Note: After assembly, you should check all functions to ensure step. correct operation. If you experience problems, first recheck the assembly instructions to locate any possible errors made during assembly. While you may be able to assemble the BSG10X using the If you are unable to correct the problem, call the dealer from illustrations only, important safety notes and other tips are whom you purchased the machine or call 1-800-556-3113 included in the text. for the dealer nearest you.
Some pieces may have extra holes that you will not use. Use only those holes indicated in the instructions and il- lustrations.
NOTE: To find out the length of a particular bolt, measure its shank (the long, narrow part beneath the head). Refer to the following diagram:
5 S t e p Be careful to assemble all components 1 in the sequence they are presented. NOTE: Finger tighten all hardware in this step.
• Be careful to not remove the shipping straps holding the lower frame against the main upright.
A. Stand the gym upright being careful to prevent the gym from falling over until Rear Leg (B) is attached.
B. Attach Rear Leg (B) to Main Frame (A) as shown using: Two 75 (3/8” x 3” hex head bolt)* One 74 (3/8” x 2 3/4” hex head bolt)* Six 56 (3/8” washer) Three 63 (3/8” nylon lock nut)
*Note: The two longer bolts (75) go into the bottom positions and the shorter bolt (74) on the top position. Use washers (56) on both the bolt and nut (63) side.
C. Move gym to area of use making sure the main upright is vertical and then fully tighten the lower leg bolts.
6 STE P S tSTE e p P 1
Above shows STEP 1 assembled and completed.
$/ ./4 2%-/6% 3()00).' $/ ./4 2%-/6% 3()00).' 342!0 5.4), 5.)4 )3 342!0 5.4), 5.)4 )3 502)'(4 "% #!2%&5, /& 502)'(4 "% #!2%&5, /& 0).#( 0/).43 7(%. 0).#( 0/).43 7(%. ,/7%2).' &2!-% ,/7%2).' &2!-%
7 9 9 S t e p Be careful to assemble all components 2 in the sequence they are presented. NOTE: Finger tighten all hardware in this step.
A. Secure the lower frame to Main Frame (A) by using: Two 75 (3/8” x 3” hex head bolt)* Four 56 (3/8” washer) Two 63 (3/8” nylon lock nut)
B. Install lower Flat Plate (E) into Main Frame (A) using: Two 70 (3/8” x 2 1/2” hex head bolt)* Four 56 (3/8” washer) Two 63 (3/8” nylon lock nut)
C. When all parts are aligned and bolts are installed, fully tighten all fasteners.
8 STEP SSTEPt e p 2
Above shows STEP 2 assembled and completed.
9 11 11 S t e p Be careful to assemble all components 3 in the sequence they are presented.
A. Install Press Arms (J) and (K) into Press Arm Frame and secure using: Two 73 (3/8” x 2 1/2” carriage bolt) Two 56 (3/8” washer) Two 63 (3/8” nylon lock nut)
B. Fully tighten fasteners. Make sure there is no extra movement between the Press Arms (J) and (K) and the Press Arm Frame.
10 STE P SSTEt e pP 3
Above shows STEP 3 assembled and completed.
3-!,, (!.$,% 4/ 4(% &2/.43-!,, (!.$,% 4/ 4(% &2/.4
1113 13 S t e p Be careful to assemble all components 4 in the sequence they are presented.
A. Install chrome Guide Rods (F) into lower Main Frame (A) and Rear Leg (B) as shown in the diagram.
B. Slide two Rubber Donuts (28) onto each chrome Guide Rod (F).
C. Tilt Guide Rods (F) away from Main Frame (A) and install weight plates (46). Be careful to hold Guide Rods (F) steady when installing weight plates.
D. Install pre-cabled chrome Selector Rod (2) into the Top Plate (45) and secure with: One 66 (5/16” x 3/8” allen screw) One 60 (3/8” spring lock washer) Fully tighten bolt. Adjust cable length by screwing threaded cable attachment bolt as needed.
E. Install Top Plate (45) and Selector Rod (2) assembly onto the Guide Rods (F).
F. Install Shaft Collars (44) onto Guide Rods (F) and align Guide Rods (F) so they are directly below the guide rod holes in the upper section of Main Frame (A).
G. Slide Shaft Collars (44) upward, aligning the key extension on the Shaft Collars (44) with the slot extensions in the upper frame holes.
H. Turn Shaft Collars (44) so they lock the Guide Rods (F) into position and fully tighten Allen Screws (67).
I. Install weight selector pin (29) into weight stack. Attach ring to cable. If pin is loose in the weight stack, slightly shorten cable length.
12 STEP STEP S t e p STEP 4
Above shows STEP 4 assembled and completed.
15
1315 15 S t e p Be careful to assemble all components 5 in the sequence they are presented.
A. Install pre-assembled Seat Assembly (Q) and Back Rest Assembly (Q) into adjustment sockets. Install Safety Catch Bolts (65) and Spring Lock Washers (57) into ends of brackets.
B. Turn the two locking T-Shaped Pop Pins (10) to secure the seat or back rest after positioned.
14 STEP SSTEPt e p 5
Above shows STEP 5 assembled and completed.
17 15 17 S t e p Be careful to assemble all components 6 in the sequence they are presented.
A. Install one Foam Roller (25) onto Foam Roller Bar (1) using a Plastic Washer (26) and Plastic End Cap (27) as shown. Do this three times: onto one side of each of the three Foam Roller Bars (1).
B. Slide (partially assembled) Foam Rollers Bar (1) into holes in Main Frame (A) under Back Pad (Q), in front of Seat Pad (Q) and into the lower hole in the leg extension.
C. Install all remaining Plastic Washers (26), Foam Rollers (25) and Plastic End Caps (27) as shown.
D. Install accessory handles to cable ends using Snap Links (18). Install the Lat Bar (6) at the high cable position, Ab Crunch Harness (13) at the mid row cable position and the Low Row Bar (9) with Chain Extension (17) at the low cable position.
Chain Extension (17) may be used at any position to provide extra cable length.
16 STES t eP p
STE6P
Above shows STEP 6 assembled and completed.
17 19 19 Important Safety Instructions
Be sure that all users carefully read and understand all warning, safety and maintenance labels on the machine before each use. Failure to do so may result in serious injury. It is imperative that you retain this Owner’s Manual and be sure all warning labels are legible and intact. Replacement Owner’s Manuals and labels are available from your local dealer. If you have any questions about the operation, set up or maintenance of this machine please call our customer service department at 1-800-556-3113 (M-F 8:30-5:00).
#DWRULE-4 Warning Label for Rules
#DWSM-5 Warning Label for Maintenance
18 Warning
Safety and Maintenance of Cables
Although Powerline Equipment provides the highest quality of materi- als and workmanship in its products, the fact remains that component parts eventually wear out over time and with use. This is particularly true with reference to pliable moving parts such as cables. In spite of any expressed and/or implied warranties, intervening factors such as improper use, unusually heavy use, improper installation, improper alignment, poor maintenance, etc. serve to drastically reduce the usable life and safety of cables.
Be advised that dangerous conditions can arise even during warranty periods and that any expressed and/or implied warranties Do Not Negate the owner’s responsibility to thoroughly, carefully and daily inspect all cables on this machine.
Serious injury can occur if you are struck by falling weights or moving parts. The risk that you assume by using this type of equipment can be reduced by following a few simple steps:
Cable inspection should be performed daily. Inspect all cables, the nylon coating on all cables and the area near the fittings at each end of each cable. Replace any damaged or worn cables immediately. Do not allow the machine to be used until damaged or worn cables are replaced.
Important: Cables are wear items. It is your responsibility to prevent unexpected breakage. The actual wire strands, the fittings and the nylon coat- ing itself must all be scrutinized. Using or allowing a machine to be used with a suspect cable can result in serious injury. The nylon coating on a cable is essential for cable life and safety. Visually inspect all cables and pulleys. Look at the cables as they travel around the cams and pulleys. A cable that is wear- ing may exhibit a “ballooned” or broken coating in the area that passes over the pulley. Damage to the coating is an early warning signal. A cable should be replaced if the nylon coating is missing, is damaged in anyway, has pulled or shrunk from the fittings at the end of the cables, or if it is discolored. Discol- oration of the cable coating is an early indication of internal problems such as wear or fraying.
Annual cable replacement (semiannual in multi-user settings) is strongly recommended as an additional precaution. The rate at which cables wear depends on many factors including: number of users, number of rep- etitions, weight setting, misuse, abuse, etc. Because of this, periodic cable replacement is not a sufficient safeguard against unexpected breakage.
Nothing short of a thorough, careful, daily inspection constitutes an adequate safety program.
19 W a r n i n gs , S a f e t y & Maintenance
Precision craftsmanship assures Powerline Equipment’s UPHOLSTERY: ability to consistently deliver products of the highest l Wipe down after every workout. standards. Our products have been carefully designed to ensure safe, efficient long term operation. l Periodically take the time to use a mild soap or a mild vinyl upholstery cleaner. Avoid using However, it must be realized that safe use of this equip- any abrasive cleaner not intended for use on ment requires that owners carefully read and follow the vinyl. Powerline Equipment use recommendations, warnings, and maintenance guidelines in this Owners Manual. l Keep sharp or pointed objects out of your pockets and clear of all upholstery. Routine inspection and maintenance is of critical impor- tance to ensure the maximum safety and performance of the BSG10X. Powerline Equipment uses the highest qual- NUTS/BOLTS/FASTENERS: ity materials available, but wear is inevitable. Therefore, l Periodically inspect all nuts and bolts. you must carefully inspect your equipment as outlined in Tighten if needed. If bolts seem to loosen the Maintenance Schedule on the next page. periodically, use Loctite 242 for a long-term cure. Be advised that dangerous conditions can arise even during a warranty period. A warranty does not negate the l Go through a re-tightening sequence owner’s responsibility to thoroughly, carefully and daily periodically to ensure that all hardware is inspect the machine. properly tensioned.
Including maintaining the equipment the owner’s responsi- bility is also to: GUIDE RODS: l Wipe clean with a dust free rag. Lubricate l Be sure to always provide adequate with a Silicon or Teflon based lubricant. supervision to all end-users. l Be sure to instruct all end-users of proper usage. l Be sure all supervisors and personal ADJUSTMENTS / LOCKING PINS / trainers who instruct end-users on TIGHTENING KNOBS: equipment are properly trained and l Check all pieces for signs of visible wear or know the function and importance of damage. every adjustment and setting. Also, be sure these trainers provide l Check springs in Snap Links and Pop Pins proper instruction to end-users on the for proper tension and alignment. fundamentals of strength training. l If the spring sticks or has lost its rigidity, replace it immediately.
CABLES: l While the machine is not in use. Carefully run ANTI-SKID SURFACES: l your fingers along the cable to feel for Replace if they appear worn or become thinning or bulging areas. Replace cables slippery. immediately at the first sign of damage or wear. Do not use equipment until damaged cable has been replaced. WARNING INSTRUCTION LABELS: l Inspect and familiarize yourself with all safety l Visually inspect the cables for fraying, warnings and other user information on cracking, peeling or discoloration. decals.
l Check slack in cables and re-adjust cable tension if needed. See pages 38-39.
l Check that jam nut at Weight Stack is tight.
20 For POWERLINE Customer Service:
http://www.bodysolid.com/support/powerline/docs.html 21 ® P*,- -W®/ , -W®/*-®E®1 HRASES, TERMS, TIPS & GUIDELINE -S
BEGINNER’S GUIDELINES • Work out at least two times a week. • Include six to eight exercises that train major muscle groups. • Perform two or three sets of at least eight to 12 repetitions.
AEROBIC EXERCISE LARGE MUSCLES FIRST Exercise that primarily uses oxygen to burn fuel at low to moder- You should work your large muscle groups first (ie. squat, bench press, lat ate levels of intensity. Running and jogging are examples of pulldown) before you exercise your small muscle groups (ie. biceps curls, aerobic exercise. tricep pressdowns, lateral raises).
ANAEROBIC EXERCISE PROGRAM DURATION Exercise that primarily uses the body’s stored fuel for A weight training routine should take anywhere from 45 minutes to one hour energy. Intense weight lifting is an example of an anaerobic exer- to complete. Add another 20 to 60 minutes when you include stretching, cise. warm-up, aerobics and cool-down.
ATROPHY GIVE YOUR MUSCLES A REST Decrease of a muscle caused by the decrease in the size of its You’ll get the most out of strength training if you give your muscles at least cells because of inactivity. 48 hours rest to recover and rebuild between strength training workouts.
BALLISTIC STRETCHING HYPERTROPHY A stretching technique that involves a bouncing or bobbing move- Enlargement of a muscle caused by an increase in the size of its cells in ment during the stretch. The final position is not held. This is not a response to weight training. recommended stretching technique. INTENSITY BREATHING The degree to which the body is worked during exercise. Never hold your breath during any part of an exercise. Holding your breath may cause severe intra-thoracic ISOKINETIC EXERCISE pressure and raise blood pressure leading to dizziness, blackout Resistance is given at a fixed velocity of movement with or other complications. The rule of thumb is to exhale on exer- accommodating intensity. A machine that moves you through an entire tion and inhale on the return part of the exercise. range of motion at a preset speed and will not change no matter how much pressure is put forth by the individual. CARDIOVASCULAR Referring to the heart, lungs, and other periphery systems involved ISOMETRIC EXERCISE in the transport of oxygen throughout the body. Contracts the muscle statically without changing its length. Example: Attempting to lift a weight heavier than you can handle, but can- CHALLENGE YOUR MUSCLES not move. All strength training should progress gradually, using increases in weight until your goals are reached. Then, change your workout ISOTONIC EXERCISE to include increased reps or a higher weight resistance. Alter the Shortens and lengthens the muscle through a complete range of motion. order of your exercises, This defines weight training with full range of motion. perform multiple sets or different exercises to maintain results or reach new goals. MUSCLE FATIGUE Fatigue is when you can’t possibly do another rep without CHANGE ROUTINE sacrificing form. Beginner’s please note: If you want to make changes in the exercise routine that you do, wait until about the six to eight week MUSCULAR ENDURANCE point. Advanced lifters may want to change routines to avoid The ability to perform repetitive muscular contractions against some resis- plateaus in gaining size or strength. tance.
CIRCUIT TRAINING MUSCULAR STRENGTH Exercise stations that consist of various combinations of weight The maximum force that can be applied by a muscle during a single maxi- training, flexibility, calisthenics, and aerobic mum contraction. exercise. OSTEOPOROSIS CONCENTRIC MUSCLE ACTION A decrease in bone density. The muscle shortens while contracting against resistance. PLYOMETRIC EXERCISE ECCENTRIC MUSCLE ACTION A technique that includes specific exercises which encompass a rapid The muscle lengthens while contracting against resistance. stretch of a muscle eccentrically, followed immediately by a rapid concen- tric contraction of that muscle for the purpose of facilitating and developing EXERCISE FREQUENCY a forceful explosive movement over a short period of time. Examples of Exercise each muscle group 2-3 times per week. Allow a minimum these are using medicine balls for upper extremity and depth jumping for of 48 hours rest for each muscle group worked. If you are doing a lower extremity. total-body workout, three training sessions per week, performed on every second day, is adequate.
22 32 ® P*,- -W®/ , -W®/*-®E®1 HRASES, TERMS, TIPS & GUIDELINE -S
STARTING RESISTANCE LEVEL If you begin weight training at too high a level, you risk serious injury. You will also develop poor form, which will hinder your efforts and discourage you. Use this as a guideline: if you cannot lift the weight eight times with proper form, the weight is too heavy. Similarly, don’t choose too light a weight; the last two or three repetitions of your set should be difficult.
POWER REST INTERVAL Power is the rate of performing work. Power during a repetition is Allow a brief pause between sets to give your muscles a chance to defined as the weight lifted times the vertical distance the weight is partially recover before working them again. For power and muscle lifted divided by the time to complete the repetition. Power during a size development allow a 3 to 4 minute rest interval between sets. For repetition can be increased by lifting the same weight the same muscular endurance and definition allow a 30 second rest interval. For vertical distance in a shorter period of time. Power can also be strength training allow a 60 to 90 second rest interval. increased by lifting a heavier resistance the same vertical distance in the same period of time as a lighter resistance. RISK SHOULD NOT EXCEED BENEFIT If the risk of a specific exercise exceeds its potential benefit, it is PROGRESS GRADUALLY best to stay on the conservative side. There are several ways to work Increase reps before increasing resistance. Reduce rest intervals specific muscle groups. Choose those that provide minimal risk. Ask a between sets to increase intensity. fitness professional for guidance.
PROGRESSIVE RESISTANCE ROUTINE The principle of continually adding more weight to a specific exercise The specific exercises, sets, reps and weight for a specific body part. as your muscles become stronger to adapt to the heavier weights. SET PROPER FORM This is a group of repetitions performed continuously without stopping. Focus on the proper motion of the exercise and concentrate on While a set can be made up of any number of repetitions, sets typically the specific muscles being used. Do not sacrifice proper form to range from 1 to 15 repetitions. lift heavier weight or to perform more repetitions. Proper form also means lifting in a smooth, fluid motion. If you feel strain elsewhere, SMALL MUSCLE GROUP EXERCISE you should re-evaluate the amount of weight you are lifting or have a Single joint movement and isolation exercises (i.e. bicep curls, tricep qualified professional critique your exercise motion. pressdowns and leg extensions).
PROPER POSTURE SPEED OF MOVEMENT Maintaining proper posture will greatly reduce chances of injury and Strength training movements should be slow and controlled. Do not maximize exercise benefit. When standing always keep your feet use momentum to complete an exercise movement. Momentum puts shoulder-width apart. Do not lock your knees. Locking your knees unnecessary stress on tendons, ligaments and joints. Using momentum can put unnecessary strain on them. Keep your back flat and straight, in your exercise movements does not develop increased strength. making sure not to twist or arch it in order to complete a repetition. STATIC STRETCHING PROPER TECHNIQUE A stretching technique that involves holding a specific muscle or To get the most out of strength training and to reduce the chance of muscle group at a desired length for a certain period of time. This type injury, use proper weight training techniques. These include working of stretching is highly recommended. your muscles through their full range of motion (but not locking any joints), lifting at a speed at which you can control the weight and stop STOP TRAINING IF YOU FEEL PAIN easily if necessary. If you feel pain during a specific exercise stop immediately. Any continuation may aggravate an existing injury. Re-evaluate your routine RANGE OF MOTION to make sure that you are doing a proper warm up. Decrease the Moving through a complete range of motion (ROM) allows the amount of weight you are lifting. Talk to a qualified personal trainer, muscles to stretch before contraction and increases the number of health professional or your doctor. muscle fibers being recruited. This produces maximum contraction and force. By working the full ROM, flexibility will be maintained and STRENGTH possibly increased. Strength is the maximal amount of force a muscle or muscle group can generate in a specified movement pattern at a specified velocity of REPETITION movement. A repetition is one complete movement of an exercise. It normally consists of two phases: the concentric muscle action, or lifting of WARM UP the resistance, and the eccentric muscle action, or lowering of the This cannot be stressed enough. Many workout-related injuries can be resistance. avoided by a proper warm up routine. Try to do a total body warm up before you start training. A good example of a total body warm up is REPETITION MAXIMUM (RM) using a stationary bike, treadmill, elliptical, rowing or skiing machine. This is the maximum number of repetitions per set that can be It is especially important to warm up specific muscle groups you are performed at a given resistance with proper lifting technique. Thus, a going to be using. Your muscles need a 5 to 15 minute warm up as well set at a certain RM implies the set is performed to momentary as a brief cool down. This can be as simple as performing a warm up voluntary fatigue. 1RM is the heaviest resistance that can be used for set of high repetitions and light weight (25% to 50% of your training one compete repetition of an exercise. 10 RM is a lighter resistance weight) for each exercise. that allows completion of 10 (but not 11) repetitions with proper exercise technique. WORKOUT The routine, specific exercises, weights, sets, and reps for one or more body parts.
23 33 ® 1/,/" NUTRITION
Good nutrition is a diet in which foods are intake of saturated fats is directly related to characterized by a decrease in the total amount eaten in proper quantities and with the needed increased cardiovascular disease. Unsaturated of bone mineral in the body and by a decrease distribution of nutrients to maintain good fats are typically liquid at room temperature. in strength of the remaining bone. This condi- Health. Malnutrition, on the other hand, is Corn, peanut, canola, and soybean oil are tion is most common in the elderly but may the result of a diet in which there is an under sources of unsaturated fats. It is recommended also exist in younger people who have diets consumption, overconsumption, or unbalanced that no more than 30% of one’s diet be com- inadequate in calcium or vitamin D or both. consumption of nutrients that leads to disease posed of fats. Ten percent or less of the total or an increased susceptibility to disease. What calories consumed should come from saturated Iron is another mineral that is often under is stated in the above definitions is the fact that fats. One way to reduce saturated fat intake consumed by Americans. This is especially true proper nutrition is essential to good health. A would be to substitute margarine for butter. of women. The oxygen-carrying properties of history of poor nutritional choices will eventually hemoglobin (blood) depend on the presence of lead to poor health consequences. Proteins are substances composed of carbon, iron. Anemia is a condition characterized by a hydrogen, oxygen, and nitrogen. Proteins are decreased capacity to transport oxygen in the There are many substances necessary for the made by combining amino acids. Amino acids blood, and is also common in those lacking a proper functioning of the body. Nutrients are are nitrogen-containing building blocks for pro- sufficient amount of iron intake. Red meat and the substances that the body requires for the teins that can be used for energy. Amino acids eggs are excellent sources of iron. Additionally maintenance of health, growth, and to repair can combine in innumerable ways to form pro- spinach, lima and navy beans, and prune juice tissues. Nutrients can be divided into six teins, and it is estimated that tens of thousands are excellent vegetarian sources of iron. classes: carbohydrates, fats, proteins, vitamins, of different types of proteins exist in the body. It minerals and water. Carbohydrates, or “carbs”, is the ordering of the amino acids that provides Sodium, on the other hand, is a mineral that are nutrients that are composed of carbon, hy- the unique structure and function of proteins. many Americans over-consume. High sodium drogen and oxygen, and are essential sources intake has been linked with hypertension, of energy in the body. Grains, vegetables, and There are proteins in both meat products and as well as high blood pressure. People can fruits are excellent sources of carbohydrates. It plant products. Animal sources of protein substantially reduce their sodium intake by is recommended that at least 55% to 60% of such as milk, meat and eggs contain the eight limiting consumption of processed foods and the total number of calories consumed come essential amino acids (amino acids that the decreasing the amount of salt added to foods from carbohydrates (American Diabetes Asso- body cannot synthesize and therefore must when cooking. ciation, Diabetes & Exercise, 1990). It is further be ingested). Plant sources of protein such as recommended that 10% or less of the total beans, starchy vegetables, nuts, and grains In conclusion...don’t forget hydration. Water is calories consumed come from simple sugars do not always contain all eight amino acids. considered an essential nutrient because of its like a candy bar. Because of this, vegetarians must consume a vital role in the normal functioning of the body. variety of protein-containing foods. It is recom- Water contributes approximately 60% of the One of the many benefits of consuming foods mended that proteins make up 10% to 15% of total body weight and is essential in creating an that are high in complex carbohydrates, such one’s daily calories. This will ensure adequate environment in which all metabolic processes as rice, pasta, and whole grain breads, is that protein for growth, maintenance, and the repair occur. Water is necessary to regulate tempera- they also typically contain dietary fiber. Dietary of cells. Protein requirements for adults are ture and to transport substances throughout fiber is a term used when referring to sub- not as high as those recommended for infants, the body. stances found in plants that cannot be broken children, and young adults. Note: individuals down by the human digestive system. Although who are training intensely will have an increase Follow these basic nutritional guidelines for fiber cannot be digested, it is important in help- in their protein requirements. gains in strength and lean muscle mass: ing to avoid cancers of the digestive system, 1. Choose your foods carefully. Try getting hemorrhoids, constipation, and diverticular Vitamins are organic substances that are es- your carbohydrates from sources such disease because it helps food move quickly sential to the normal functioning of the human as rice, vegetables, beans, whole grains, and easily through the digestive system. It is body. Although vitamins do not contain energy pasta and fruit. Good protein sources recommended that people consume 20 to 30 to be used by the body, these substances are include fish, chicken, turkey, lean meat grams of fiber per day (American Diabetes As- essential in the metabolism of fats, carbohy- and low-fat or nonfat dairy products. sociation, Diabetes & Exercise, 1990). Excellent drates and proteins. Because of the critical role 2. Minimize your fat intake. sources of dietary fiber are grains, vegetables, vitamins play, it is necessary that they exist in 3. Drink a minimum of 10 eight-ounce legumes, and fruit. proper quantities in the body. glasses of water each day. 4. Eat four to six small meals a day, about Fats are an essential part of a healthy diet Minerals are inorganic molecules that serve three hours apart. Small meals are more and serve vital functions in the human body. a variety of functions in the human body. The easily digested and result in greater Among the functions performed by fats are minerals that appear in the largest quanti- nutrition absorption. temperature regulation, protection of vital ties (calcium, phosphorus, potassium, sulfur, 5. Avoid eating junk food and fast food. organs, distribution of some vitamins, energy sodium, chloride, and magnesium) are often 6. Time your protein intake of 40-55 grams production, and formation of component parts called macrominerals. Other minerals are also approximately 75 minutes after your of cell membranes. Like carbohydrates, fats are essential to normal functioning of the body, workout. but because they exist in smaller quantities composed of carbon, hydrogen, and oxygen. 7. Immediately following your workout, (chromium, iron, copper, fluoride, iodine, man- However, their chemical structure is different. replenish your glycogen stores with ganese, molybdenum, selenium, and zinc) they approximately 50-75 grams of are called microminerals. Both animals and plants provide sources of carbohydrates. fat. Saturated fats come primarily from animal A mineral that is often consumed in inadequate sources and are typically solid at room tem- amounts by Americans is calcium. Calcium is a perature. Plant sources of saturated fats are mineral important in the mineralization of bone, For more information on nutrition visit your local palm oil, coconut oil, and cocoa butter. A high muscle contraction, and the transmission of library or book store. There are many excellent nerve impulses. Osteoporosis is a disease books available. 2434 ® E 8 , - ®*, - ,*/"XERCISE PRESCRIPTION
Sets Rest Periods Between Workouts Sets are defined as a combination of any number of reps of The amount of rest between training sessions depends on the one exercise. The number of sets used in a workout is directly recovery ability of the individual. Most experts agree that three related to training results. Typically, two to three sets are used workouts per week with one day of rest between sessions by intermediate and advanced lifters to achieve optimum allows adequate recovery, especially for the beginner. If the gains in strength. Experts agree that multiple-set systems resistance training is not excessive, only moderate amounts work best for the development of strength and muscular of delayed muscular soreness should be experienced one day endurance. Gains will be made at a faster rate by using a after the session. As the lifter advances and his or her body is multiple-set system than gains achieved through a single-set better able to tolerate and recuperate from the resistance system. The use of a single set of an exercise is recommend- exercise sessions, the frequency of training can be increased. ed and very effective for individuals who are untrained or just Well-conditioned athletes may be capable of, and need beginning a resistance training program. One-set programs training frequencies of 4 to 5 days in a row to improve might also be used for simple maintenance once you are in significantly and achieve their desired goals. When consecu- shape. It is important to note that low-volume set programs tive training day sequences are used, it is usually beneficial will increase strength in untrained individuals, but more com- to do different exercises for the same muscle groups and use plex physiological adaptations, such as gains in muscle mass, different resistances for the exercises. When training is per- tone, size, and performance usually requires higher-volume formed on consecutive days, it often involves the use of a split set training for the best results. Multiple sets of an exercise routine (different body parts exercised each day), or a split present a more intense training stimulus to the muscles dur- program (different exercises for the same body part performed ing each set. Once your desired initial fitness level has been each day). There are many books available at the library or achieved, multiple-set performances of the exercise using the your local book store for the intermediate and advanced proper resistance (with specific rest periods between sets) will weight training enthusiast. It is also recommended that you take you to the next level of strength training, endurance, and work with a qualified personal trainer to achieve your ultimate muscular development. goals.
Resistance Used Order of Exercise The amount of resistance used for a specific exercise is prob- Leaders in the field of strength and conditioning believe that ably the most important variable in resistance training. When working the larger muscle groups first (chest, back, legs), designing a resistance training program, a weight for each should take priority over training the smaller muscle groups exercise must be chosen. The use of repetition maximums (biceps, triceps, deltoids, calves). The reason behind this (RM): the exact resistance that allows only a specific number exercise order is that the exercises performed in the begin- of repetitions to be performed, is probably the easiest method ning of the workout are the ones that are going to require the for determining a resistance. Typically, one uses a training RM greatest amount of muscle mass to perform. Hence, exercis- target or a RM target zone. Example: If your RM zone is 8 to ing the smaller muscle groups first will deplete the body of the 12 repetitions and you cannot lift the weight at least 8 times energy necessary to stimulate the larger muscle groups. Arm- using proper form, the weight is too heavy. On the other hand, to-leg ordering allows for some recovery of the arm muscles if you can easily lift the weight 12 times, the weight is too while the leg muscles are exercised. “Stacking” exercises is a light. In either case, the weight needs to be changed. As the common practice among body builders as a way to attempt strength level of the lifter changes over time, the resistance is to bring about muscle hypertrophy. Stacking is loading up adjusted so a true RM target or target zone resistance is used. different exercises on the same muscle group (ie. standing bicep curls, preacher curls, one arm concentration curls). The Rest Periods Between Sets and Exercises exercise order will have a significant impact on the training One frequently overlooked variable in exercise prescription stimulus stress level in a training session. is the length of the rest period between sets and between different exercises. Your desired fitness goals will normally Scheduling Training determine the amount of time you allow your body to rest. Finding the time to do it is one of the most difficult aspects Exercises involving high repetitions (15 to 20) and a high of a training program. Once you have established a time to number of sets (3 to 4) with short rest periods (30 seconds) workout you should plan a training routine based on what between sets will raise metabolic demands. This in turn will muscles to involve on which day. As previously discussed, the burn excess body fat and increase muscular endurance. Short larger muscle groups such as the chest, back, and legs should rest periods are a characteristic of circuit weight training, and take priority over working the smaller muscle groups. Give the resistances used are typically lighter. This type of workout your muscles at least 48 hours (but no more than 72 hours) of is best for trimming body fat and toning muscle. Exercises rest in between sessions. with heavier resistance and fewer sets usually have a longer resting period between sets. The results of using this method are normally increased muscular strength and mass. If the desired outcome is to gain overall muscle mass, your exercise prescription should lean toward a higher weight resistance doing 2 to 6 repetitions per set, with a rest period of 3 to 4 minutes between each set. 25 35 ® TRAININ/, G ®/*-®",® TIPS FOR BEGINNER ,£-’S ARE YOU A “BEGINNER”? A beginner can be classified as someone who has never touched a weight, may have lifted for a while, but has taken a substantial amount of time off, or has not consistently trained over the last six months. If you happen to fall into any of these categories, pay close attention, because the following information will be detrimental to the start of your training program.
As a beginner, one of the most common mis- As a beginner, you will find that your gains will One or two exercises per muscle group may takes is doing too much. Because beginners come quickly. The excitement and enthusiasm not sound like enough to produce any results, often make good gains quickly, many fall into that comes with these gains may cause you but if you’re a beginner - it most definitely will. the trap of thinking that more is better. This may to spend even more time on your gym. Take As you continue to train and your body adapts be true later in the training equation, but not for it easy! Remember, just as too little exercise to your exercise routine and recuperative de- the novice. Some of the most common injuries won’t stimulate muscle growth...too much mands you place upon it, you’ll be able to add occur as a result of taking on too much, too exercise won’t either. more sets and exercises to your routine. soon. Another point that is highly recommended is You need to give your body plenty of rest, es- the assistance of a personal trainer. Through One of the questions most frequently asked is, pecially if you’re still sore from the last workout. the use of a personal trainer you can learn the “How much weight should I use?” Determin- This will keep you fresh and growing stronger. mechanics and techniques of exercise, how to ing the weight for each exercise will vary from NEVER TRAIN A BODY PART THAT IS STILL use proper form to avoid injury and details on person to person. The weight for each exercise SORE FROM THE PREVIOUS WORKOUT. proper nutrition. A good trainer will also provide will be lifted in sets and repetitions. Repetition Performing some flexibility exercises is a good MOTIVATION. is defined as one execution of any exercise. A way to keep the blood flowing through the sore set is a combination of any number of repeti- area, but do not train these muscles again until When choosing a personal trainer, here are tions of one exercise. you are feeling recovered. some tips: Choose an individual that is certified through an accredited association. This is a Experimentation at each exercise station is a Speaking of soreness, there is something else good way to ensure that he or she is qualified good technique for determining the starting that you, as a beginner, should be aware of: to give you what you need. Also, take a look weight for an individual. Take the chest press If you work out - your muscles will get sore. at what kind of shape they are in. If you want exercise for example. Performing this exercise The majority of muscle soreness comes from to be in great shape, look for a trainer who is in with a weight that can be pressed 30 times with microtears and a build up of lactic acid in the great shape. They will know what it takes to get ease will not help you achieve any particular muscle fibers. This is the result of intense results. Here are a few recommended organiza- goals. Adding the appropriate amount of weight exercise. Muscle soreness can become a tions: that will allow you to perform a maximum of 8 problem when the body is pushed too fast and • National Strength & Conditioning to 12 repetitions will help you obtain the results too quickly. As a beginner, tendons, ligaments, (719) 632-6722 you desire. joints and tissues have not yet developed the ability necessary to recover from high intensity • American College of Sports Medicine On the other hand, if you put too much weight exercise. A general warm up of stretching and (317) 637-9200 on the press bar and press it 4 or 5 times, light calisthenics prior to exercise can possibly then common sense will tell you to reduce the reduce the amount of post-exercise muscle • National Academy of Sports Medicine weight, wait a few minutes, then try again. soreness. A good cool down of stretching and (312) 929-5101 Remember, never sacrifice perfect form just cardio work may also decrease muscle sore- for the sake of lifting heavier weight. This is a ness. sure-fire, one-way trip down the road to injury. Sample Workout Routine When Making muscles work hard, with proper form is Now that we have laid a good foundation of Training For STRENGTH the name of the game. the “do’s and don’ts”, let’s get into something a little more specific. The Beginner’s Strength Exercises Reps Sets Leg Press / Squat 6 to 10 3 or 4 Now that you understand how to test each sta- Training Program. One of the best beginner’s Leg Extension 8 to 12 2 or 3 tion for your starting amount of resistance, you programs is the three-days-a-week routine. For Leg Curl 8 to 12 2 or 3 should know which muscles to train first. Train- example, do a whole-body workout on Monday, Calf Raise 8 to 12 2 or 3 ing the large muscles groups first, such as your Wednesday and Friday. Use the other days for Bench / chest, legs, and back, should be done before rest and recuperation. As previously discussed, Chest Press 6 to 10 2 or 3 training your small muscle groups like the arms, you want to start with the large muscle groups Incline Press 8 to 12 2 or 3 shoulders, and calves. first, then move on to the small muscle groups. Incline Pec Fly 8 to 12 2 or 3 Perform one exercise per muscle group that Lat Pulldown 8 to 12 2 or 3 Starting with the large muscle groups will help consists of 2 or 3 sets of 8 to 12 repetitions. Seated Row 8 to 12 2 or 3 you achieve and maintain quicker gains. The Follow this routine for at least six to eight Military Press 8 to 12 2 or 3 large muscles groups will require more stimula- weeks in order for your body to establish the Upright Row 8 to 12 2 or 3 tion and a higher intensity level than the smaller proper stimulation for growth. Bicep Curl 8 to 12 2 or 3 muscle groups. Training your arms with all-out Tricep Pressdown 8 to 12 2 or 3 intensity and training your chest immediately Tricep Extension 8 to 12 2 or 3 afterwards will not leave you with enough en- Resistance ergy necessary to properly stimulate the muscle Ab Crunch 20 to 30 2 or 3 fibers in your chest. Moreover, because the Resistance Oblique Crunch 20 to 30 2 or 3 triceps are required in chest press movements, your arm muscles will fail much more quickly Rest period between sets should be than your chest muscles, which will also hold about 60 to 90 seconds. back your chest training. 2636 ® " "COMMO N®/, TRAININ ® -/ -G MISTAKES
1. Lack of Adequate Warm-Up and Inadequate Flexibility A warmed muscle is a more flexible muscle that’s better able to lift heavier weights and work in a full range of motion. Those warmed muscles also greatly reduce your chance of training injuries.
2. Improper Form The use of improper form is a good way to keep you out of the gym. Not only does improper form cause injuries, it also doesn’t allow for adequate muscle-fiber stimulation.
3. Too Much Weight Overloading the muscles is a good way to promote muscular growth, but packing on too much weight can cause a snowball effect of improper form, injuries, and down time from your routine.
4. Not Enough Weight Not lifting enough weight will prohibit the stimulation necessary for muscular growth. Keep challenging your self to lift heavier weights on a progressive basis always maintaining proper form.
5. Not Enough Rest Between Workouts If you’re still sore from your previous workout, you don’t have to go back at it just because it’s your scheduled day. Give your body an extra day off to fully recover so when you return you will be able to give 100%.
6. Overtraining It’s not how much time you spend working out, but what you accomplish that really matters. Try to keep your resistance workouts within 45 to 60 minutes per session.
7. Poor Diet and Supplementation Eating the right combination of foods, along with good supplementation, will greatly promote your success. Make your diet 50 percent carbohydrate, 35 percent protein, 15 percent fat, and take a good multivitamin and protein / carbohydrate supplement. Don’t forget the water- at least 80 ounces a day! Hydration is critical.
8. Stale Routines Your body adapts very quickly to the demands placed upon it. That’s why you should have a variety of exercises and routines that you can do. To keep your body growing, you’ve got to keep it off-guard. Changing your exercises and routines is a sure way to do it.
27 37 * ,-"PERSO NAL ®*,", PROGRAM
It is important to first estab- lish specific and realistic goals. You should determine Once you have determined your personal goals, you your long term goal and then will need to set up a schedule that helps you attain set a series of short term them. Set up a schedule that includes the number of goals that will help you attain workouts per week, the type of workout activity, the your long term goal. The most common goals are: time of day for each workout, and the actual workout program. Don’t forget to factor in the warm up and cool down periods. You may have to modify your current lifestyle to accommodate your new schedule. It’s very important to include the following basic vÊÞÕÀÊ«iÀÃ>Ê components to achieve successful results: }>ÃÊÛÛiÊ Ã}Ê> VÃ`iÀ>LiÊ >ÕÌÊvÊL`ÞÊ v>ÌÊÞÕÊÜÊii`Ê `ÕÀ>ViÊEÊ iwÌ ÌÊvVÕÃÊÀiÊÊ >iÀLVÊiÝiÀVÃiÊ >`ÊÜi} ÌÊÌÀ>
}ÊvÀÊÕÃVÕ>ÀÊ -/, / ," Ê 8 , - i`ÕÀ>ViÊ>` `iwÌ°ÊvÊÞÕÀÊ }>ÃÊÛÛiÊ>Ê >À}iÊVÀi>ÃiÊ ÊÕÃViÊÃâiÊ VÀi>ÃiÊ-ÌÀi}Ì ÞÕÊÜÊii`ÊÌÊ vVÕÃÊÊ«ÜiÀÊ >`ÊÕÃViÊ>ÃÃÊ Üi} ÌÊÌÀ>}°Ê i«i`}ÊÊ ÞÕÀÊ}>Ã]ÊÞÕÊ 7 /Ê/, 1/,/" ÜÊ >ÛiÊ`vviÀ iÌÊÕÌÀÌ> ÀiµÕÀiiÌð
*ÜiÀÊEÊ ÕÃViÊ >ÃÃ
28 38 DETER / , MINE ®9"1,®/, YOUR TRAININ G® /" METHOD
There are three basic types of 7 V ÊÌÀ>}ÊiÌ `ÊÃÊÀ} ÌÊvÀÊÞÕ¶ weight training methods: FOR MUSCULAR FOR STRENGTH FOR POWER ENDURANCE & DEFINITION AND MUSCLE MASS 1. Training for muscular This training method incorporates This type of training is the most This is the method most endurance and definition achieving and maintaining a high popular of the three and is often used by bodybuilders cardiovascular (heart) rate and and is recommended only for 2. Training for strength designed specifically for increasing helps burn away excess fatty strength throughout the muscle the intermediate and advanced 3. Training for power and tissue. It also adds muscle and the muscle-tendon junction. lifter. The weights used are heavy muscle mass definition and muscular endurance This type of training is especially — this shocks the muscles and to your entire body. Exercises important for athletes. Normally, stimulates a more rapid increase in are most commonly performed exercises are performed using muscle size. Usually exercises are You should select a training for 15 to 20 repetitions and 3 to moderate to heavy weight for 8 to performed for 2 to 6 repetitions method that reflects both your 4 sets using a light to moderate 12 repetitions and 2 to 3 sets. The and 3 to 4 sets using very heavy weight. The rest period between rest period between sets should weight. The rest period between present fitness level and your sets should be about 30 seconds. be from 60 to 90 seconds. This sets should be from 3 to 4 long term goals. You should These short rest intervals will help allows a degree of muscle minutes. The prolonged rest maintain an elevated heart rate periods allow ample time for begin carefully and with proper recovery before you hit them and prevent the muscles from again. recovery between sets. professional guidance. You cooling down. can always move from one training method to another as you progress. - Ê9"1,Ê* ,-" Ê,"1/ If you are beginner, you should start slowly and carefully, ,-/\ "1,/\ You need to decide which of the above Order the exercises in your routine so you gradually increasing the training methods is best suited to are working the large muscle groups first frequency and intensity of your accomplish your personal goals. and the small muscle groups last. training. Always play it safe – be realistic about your goals - " \ and your schedule. Realistic Study the exercise poster that came with /\ goals are safer and easier to your Body-Solid machine and select one or Keep a record! Write down the exercises, number of sets, number of reps and the follow. two exercises per body part (body parts are listed to the left of the exercise pictures). Be amount of resistance (weight). Which is the right training sure to include exercises for all body parts. method for you? First, take a If you leave out certain body parts your exercise routine and your body will not be look at your present physique balanced. If you are trying to increase Beginnerʼs Sample Workout Routine and determine your objec- muscle mass or increase strength to a When Training For Definition tives. Do you want a trim, muscle group it is alright to add extra toned, well-defined body? Are exercises to the area you are particularly Exercise Reps Sets you involved in a sport where concerned about. Chest Press 15 to 20 3 or 4 speed, strength and power are Lat Pulldown 15 to 20 3 or 4 most important? Maybe you /, \ Shoulder Press 15 to 20 3 or 4 want bulging muscles and a Coordinate your body part exercise program Tricep Pressdown 15 to 20 3 or 4 terrific V-shape torso so you and your personal schedule. If you select Bicep Curl 15 to 20 3 or 4 one exercise per body part you can normally look great on the beach. Once Leg Press/Squat 15 to 20 3 or 4 do your entire routine in the same workout. you make a decision on what If you choose to do more than 12 exercises Leg Extension 15 to 20 3 or 4 the final results should be, you you may decide to divide your workout Leg Curl 15 to 20 3 or 4 can set up your personal pro- routine into upper and lower body exercises. Calf Raise 15 to 20 3 or 4 gram using the proper training You can split your schedule to work upper Ab Crunch 20 to 30 3 or 4 method to achieve your goals. body one day and lower body the next day. Remember to rest each particular muscle Rest period between sets should be about group 48 hours before working it again. 30 seconds.
29 39 E 8 , - ®/*-XERCISE TIPS
Listed below are Body-Solid’s picks of the best exercises you can do for each body part. These exercises can be done using free weights, machines and multi-station gyms. Learn to do each exercise in proper form. You can make substitutions in your training and try variations of each using different Body-Solid grips, cable attachments and accessories to slightly change the emphasis of a particular exercise. Note: Many movements, especially multijoint exercises, work more than one muscle group. For example, your front deltoids and triceps are stimulated during bench / chest pressing movements.
CHEST TRAPS BICEPS / FOREARMS THIGHS / GLUTES This powerful muscle group is the A signature muscle of a strong A two-headed muscle, the biceps’ The main muscles of the thighs cornerstone of a well-developed upper back, well-developed traps primary focus is to flex your elbow are the quadriceps which are upper body. To most thoroughly help prevent neck injury. Shrug and supinate your wrist. The composed of four muscles. You work your pecs, include both movements should be done with ability to build your biceps peak is have several others near the hip pressing and fly movements and heavy weights in a straight up-and- largely genetic, but exercises that joint, including the body’s largest vary the angle of the bench from down motion. maximally stress the short head muscle group, the gluteals. Multi- decline to flat to incline. STRAIGHT BAR SHRUG will help. joint movements (in which action BENCH / CHEST PRESS DUMBBELL SHRUG BICEPS occurs at both the hip and knee INCLINE PRESS BEHIND THE BACK SHRUG STANDING BICEP CURL joints) are your best choice to work DECLINE PRESS UPRIGHT ROW SEATED BICEP CURL these muscles. PEC FLY INCLINE CURL BACK SQUAT INCLINE FLY PREACHER CURL FRONT SQUAT DECLINE FLY LOWER BACK CONCENTRATION CURL LEG PRESS CABLE CROSSOVER Important not only for spinal ONE-ARM CABLE CURL LUNGE DIPS protection but also because it’s the FOREARMS REVERSE LUNGE seat of power for many exercises. WRIST CURL STEP-UP If you spend a great deal of time REVERSE WRIST CURL LEG EXTENSION (does not work glutes) SHOULDERS crunching for abs, you need to The shoulder joint, which has the balance your training for complete greatest range of motion of all development and muscular ABDOMINALS joints in the body, is best worked balance. The rectus abdominus has upper HAMSTRINGS by training all three deltoid heads. PULL UP and lower regions. Include both On the back of the thighs, the Include a pressing movement UPRIGHT ROW upper and lower ab movement to hamstrings balance the quads followed by a raise for each of the LAT PULLDOWN emphasize those areas, and do and allow for a wide range of three heads. SEATED ROW twisting movements to work the movement. Good exercise choices SHOULDER PRESS BENT OVER ROW obliques for complete develop- include those that work the BEHIND THE NECK PRESS HIGH ROW ment. hamstrings and both the hip and FRONT DELTOID RAISE REVERSE GRIP PULLDOWN UPPER AB REGION knee joints. LATERAL (SIDE) DELTOID RAISE CABLE AB CRUNCH DEADLIFT BENT-OVER LATERAL DELTOID DECLINE BENCH CRUNCH STIFF-LEGGED DEADLIFT RAISE TRICEPS LOWER AB REGION GOOD MORNING REVERSE PEC-FLY This three-headed muscle on the REVERSE CRUNCH LYING LEG CURL back of your arm is involved in HANGING KNEE RAISE SEATED LEG CURL extension of the elbow. Like the HIP THRUST ONE-LEGGED STANDING LEG UPPER BACK biceps, the triceps cross the elbow OBLIQUES CURL A powerful upper back is marked and shoulder joints. Because of CABLE SIDE BEND by both middle-back thickness and this, you can and should work the OBLIQUE CRUNCH width (the sought-after V-taper). triceps through a variety of angles CALVES This is best achieved by combining to ensure complete development. Calves consist of two major various rows with pull-downs LYING TRICEPS EXTENSION muscles, the gastrocnemius and and pull-ups. Remember to vary CABLE TRICEPS EXTENSION soleus. The latter is best worked your grip to slightly change the CABLE TRICEPS PRESSDOWN when the knee is flexed, as in the stimulus. CLOSE-GRIP BENCH PRESS seated calf raise. PULL UP REVERSE-GRIP PRESSDOWN STANDING CALF RAISE UPRIGHT ROW TRICEPS PRESS SEATED CALF RAISE LAT PULLDOWN DIPS DONKEY CALF RAISE SEATED ROW LEG PRESS CALF RAISE BENT OVER ROW HACK SQUAT CALF RAISE HIGH ROW REVERSE GRIP PULLDOWN
30 40 ANAT /" 9® ,/OMY CHART
31 41 / --®" FITNESS GOALS
3242 E 8 , - ® "XERCISE LOG
43 33 E 8 , - ® "XERCISE LOG
44 34 E 8 , - ® "XERCISE LOG
45
35 S-/, / TRETCHIN G
The following pages show illustrations with descriptions of static stretching for warm up and post-exercise cool down. Remember... stretch your large muscle groups first and do all stretches in a smooth, slow, controlled manner.
Flexibility is an important component of physical fitness and needs to be addressed in a resistance training program. The two main purposes for stretching are injury prevention and a faster rate of recovery from exercise. Stretching should be performed in both the warm up and cool down phases of a training session. A good general guideline is that each workout session should be preceded by 5 to 15 minutes of general warm up, followed by 8 to 12 minutes of stretching, and concluded with 4 to 5 minutes of post-exercise stretching.
A regular stretching program will loosen muscle tissue, allowing an increased range of motion. This helps prevent microtears at the muscle-tendon junction. Almost 90% of all injuries from muscle strain occur at the muscle-tendon junction. Repeated injury at this junction can lead to a build-up of scar tissue, which impedes range of motion and adds stress to the joints.
Begin by stretching the major muscle groups first. Move in and out of your stretches with smooth, slow, controlled motion. Hold the stretch for at least 10 seconds when you feel you have reached your muscle’s maximum distance. Do not use fast, hurried or reckless motions when stretching. Fast and bouncy motions will increase the risk of injury.
The most common and most popular type of stretching is the static stretching technique. This form of stretching involves voluntary, complete relaxation of the muscles while they are elongated. A static stretch is a constant, steady stretch in which the end position is held for 10 to 30 seconds. This technique is popular because it is easy to learn, effective, and accompanied by minimal soreness with the least risk of injury.
Ballistic stretching involves a bouncing or bobbing movement during the stretch. The final position in the movement is not held. Ballistic stretching is unpopular because of the increased amount of delayed muscle soreness and the possibility of injury during the stretching exercise. Ballistic stretching is not recommended.
A dynamic stretch involves flexibility during sport specific movements. Dynamic stretching is similar to ballistic stretching in that it utilizes movement, but dynamic stretching includes movements that may be specific to a sport or movement pattern. Dynamic stretching is most common among track and field athletes, but is also used in other sports, such as basketball and volleyball. An example of dynamic stretching would be a track sprinter performing high knees with an emphasis on knee height and arm action, not on horizontal speed.
36 46 S-/, / TRETCHIN G
1** ,Ê
Cross Arm in Front of Chest MUSCLE(S) AFFECTED: latissimus dorsi and teres major
1. Stand or sit with the right arm slightly flexed (15° to 30°) and adducted across the chest. 2. Grasp the upper arm just above the elbow, placing the left hand on the posterior side of the upper arm. 3. Pull the right arm across the chest (toward the left) with the left Stretching the hand. 4. Hold for 10 seconds. upper back 5. Repeat with the left arm.
1** ,Ê Stretching the shoulders, Arms Straight Up Above Head (Pillar) chest and MUSCLE(S) AFFECTED: latissimus dorsi and wrist flexors upper back
1. Stand with arms in front of torso, fingers interlocked with palms facing each other. 2. Slowly straighten the arms above the head with palms up. 3. Continue to reach upward with hands and arms. 4. While continuing to reach upward, slowly reach slightly backward. 5. Hold for 10 seconds. Ê "7 ,Ê
Spinal Twist (Pretzel) Stretching the internal oblique, MUSCLE(S) AFFECTED: lower back external oblique and spinal erectors and sides 1. Sitting with legs straight and upper body nearly vertical, place right foot on left side of left knee. 2. Place back of left elbow on right side of right knee, which is now bent. 3. Place right palm on floor 12 to 16 inches behind hips. 4. Push right knee to the left with left elbow while turning shoulders and head to the right as far as possible. Try to look behind the back. 5. Hold for 10 seconds. 6. Repeat with left leg.
"7 ,Ê Stretching the Semi-Leg Straddle lower back MUSCLE(S) AFFECTED: spinal erectors from seated position 1. Sitting, knees flexed 30 to 50 degrees, let the legs totally relax. 2. Point the knees outward; the lateral side of the knees may or may not touch the floor. 3. Lean forward from waist and reach forward with extended arms. Hold position for 10 to 15 seconds. 4. Bending and relaxing legs decreases hamstring involvement and increases lower back stretch. 47 37 S-/, / TRETCHIN G
- -
Side Bend with Straight Arms MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior
1. Stand with feet 14 to 16 inches apart. 2. Interlace the fingers with palms facing each other. Stretching the 3. Reach upward with straight arms. sides, upper 4. Keeping arms straight, lean from waist to left side. back and Do not bend knees. shoulders 5. After moving as far as possible, hold for 10 seconds. 6. Repeat to the left side.
-"1 , Stretching Seated Lean-Back shoulders joints MUSCLE(S) AFFECTED: deltoids and pectoralis major
1. Sitting with legs straight and arms extended, place palms on floor about 12 inches behind hips. 2. Point fingers away (backward) from body. 3. Slide hands backward and lean backward. 4. Hold for 10 seconds.
-/ Stretching the chest Straight Arms Behind Back MUSCLE(S) AFFECTED: deltoids and pectoralis major
1. Standing, place both arms behind back. 2. Interlock fingers with palms facing each other. 3. Straighten arms fully. 4. Slowly raise the straight arms. 5. Hold for 10 to 15 seconds. 6. Keep head upright and neck relaxed.
Remember... do all stretches in a smooth, slow, controlled manner.
38 48 -/, / STRETCHIN G
*"-/ ,",Ê"Ê/ Stretching the hamstrings with emphasis on Sitting Toe Touch insertion of the MUSCLE(S) AFFECTED: hamstrings, hamstrings and spinal erectors and gastrocnemius calves.
1. Sit with the upper body nearly vertical and legs straight. 2. Lean forward from waist and grasp toes with each hand, slightly pull toes towards the upper body, and pull chest towards leg. (If you are very stiff, try to grasp the ankles.) Hold for 10 seconds. 3. Release toes and relax foot. 4. Grasp ankles and continue to pull chest towards legs. Hold for 10 seconds. 5. Still grasping the ankles, point away from body and continue to pull chest towards legs. Hold for 10 seconds. Stretching the hamstrings with emphasis on the middle portion.
Stretching the hamstrings with emphasis on the upper portion.
," Stretching the groin. Butterfly MUSCLE(S) AFFECTED: adductors and sartorius
1. Sitting with the upper body nearly vertical and legs straight, flex both knees as the soles of the feet come together. 2. Pull feet toward body. 3. Place hands on feet and elbows on legs. 4. Pull torso slightly forward as elbows push legs down. 5. Hold for 10 to 15 seconds.
3949 S-/, / TRETCHIN G Ê ,"
Straddle (Spread Eagle) MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors, adductors and sartorius Stretching the hamstring and groin 1. Sit with the upper body nearly vertical and legs straight, and spread legs as far as possible. with emphasis on 2. With right hand, grasp toes of right foot and pull on toes slightly, insertion of the while pulling chest toward right leg. Hold for 10 seconds. hamstrings and 3. Release toes and relax foot. calves. 4. Grasp ankle and continue to pull chest toward right leg. Hold for 10 seconds. 5. Point toes away from body and continue to pull chest toward right leg. Hold for 10 seconds. 6. Repeat process with the left leg. 7. Repeat process by grasping right toes with right hand and left toes with left hand. Move the torso forward and toward the ground.
Stretching the hamstring and groin with emphasis on the upper portion.
Stretching the groin, lower back and hamstring.
40 50 S-/, / TRETCHIN G Ê *"-/ ,",Ê"Ê "7 ,Ê
Step Stretch MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon
1. Have ready a step or board 3 to 4 inches high. 2. Place balls of both feet on the step or board, 1 inch from its edge. 3. With straight legs, lower heels as far as possible. 4. Hold for 10 to 15 seconds. 5. To stretch achilles tendon, raise heels slightly. Slightly flex the knees and then lower the heels. This stretch will be felt in the achilles tendon. 6. Hold for 10 to 15 seconds. 7. For a more intense and individualized stretch, perform this stretch with one leg at a time.
Stretching the calves standing on a step. Stretching the Preparing to stretch achilles tendon by the achilles tendon by lowering the heel. slightly bending the knee.
4151 C -/®7", "1/HEST WORKOUT
Vertical Grip iÃÌÊ*ÀiÃÃ (Pectorals) 1. Insert pin into weight stack at desired resistance level. 2. Adjust seat pad height so that when seated the vertical press handles bisect the Chest (pectoral) muscles. 3. Seat yourself comfortably on the seat pad with your back straight. 4. Grasp vertical bench handles with your arms bent and palms facing in. 5. Keeping your elbows out and below your shoulders, extend your arms forward at a smooth, moderate pace through out the exercise movement. 6. Pause for a moment, then slowly return to the starting position, repeat. 7. Exhale on exertion, inhale on return motion.
Horizontal Grip iÃÌÊ*ÀiÃÃ (Pectorals) 1. Insert pin into weight stack at desired resistance level. 2. Adjust seat pad height so that when seated the horizontal press handles bisect the chest (pectoral) muscles. 3. Seat yourself comfortably on the seat pad with your back straight. 4. Grasp horizontal bench handles with your arms bent and palms facing downward. 5. Keeping your elbows out and below your shoulders, extend your arms forward at a smooth, moderate pace throughout the exercise movement. 6. Pause for a moment, then slowly return to the starting position. Repeat movement. 7. Exhale on exertion, inhale on return motion. ViÊ*ÀiÃÃ (Upper Pectorals) 1. Insert pin into weight stack at desired resistance level. 2. Set press arms and back pad to the Incline Press position. 3. Adjust seat pad height so that when seated the horizontal press handles bisect the upper chest (pectoral) muscles. 4. Sit comfortably on the seat pad with your back flat against the back pad. 5. Grasp horizontal bench handles with your arms bent and palms facing downward. 6. Keeping your elbows out and below your shoulders, extend your arms forward at a smooth, moderate pace throughout the exercise movement. 7. Pause for a moment, then slowly return to the starting position. Repeat movement. 8. Exhale on exertion, inhale on return motion. } Ê >LiÊ ÀÃÃÛiÀÊ (Upper Pectorals) 1. Insert pin into weight stack at desired resistance level. 2. Attach Stirrup Handle (optional) to high pulley cable or middle pulley cable. 3. Stand sideways in front of the machine. Grasp Handle with hand nearest machine, feet shoulder width apart, stand erect. Bend slightly at the waist and maintain this torso angle throughout the exercise movement. 4. Keeping your arm slightly bent, pull Handle downward and across your body in a semicircular arc until hand is approximately 6 inches in front of hip. 5. Pause for a moment, then slowly return the Handle back along the same arc, to the starting position. Repeat movement. 6. Exhale on exertion, inhale on return motion. 7. Turn around and repeat with opposite arm.
52 42 CHEST WORKOUT
®7", "1/ >ÌÊ*Õ`Ü (Latissimus Dorsi) 1. Insert pin into weight stack at desired resistance level. 2. Attach Lat Bar to high pulley cable. 3. Adjust seat pad so your knees fit comfortably under leg hold-down foam rollers. Sit on seat pad facing into machine. 4. Grasp Lat Bar 3 to 6 inches wider than your shoulders, on each side. 5. Keeping your elbows back during movement, slowly pull the Bar down until it lightly touches the upper part of your chest. 6. Pause for a moment, then slowly return to the starting position. Repeat movement. 7. Exhale on exertion, inhale on return motion.
-i>Ìi`Ê,Ü (Latissimus Dorsi) 1. Insert pin into weight stack at desired resistance level. 2. Adjust seat height so that when seated the Press Arm handles pivot to slightly below your chest area. Adjust chest pad and Press Arm handles to match arm length for full stretch. 3. Sit facing machine. Lock your legs under rollers. Keep chest flat against pad throughout movement. 4. Grasp the handles with both hands allowing the weight to gently stretch your Lats. 5. Using back strength pull the handles toward you being sure to keep your elbows close to your sides. Continue to pull the Bar until it is even with your midsection. 6. Pause for a moment, then slowly return to the starting position. Repeat movement. 7. Exhale on exertion, inhale on return motion.
- ÀÕ}Ã (Trapezius) 1. Insert pin into weight stack at desired resistance level. 2. Attach Low Row Bar to low pulley cable. 3. Stand facing the low pulley with your feet set shoulder width apart. 4. Grasp the Low Row Bar and stand erect with your arms extended straight down and the Bar resting across your thighs. Allow the weight to pull your shoulders forward and downward. 5. Use Trapezius strength to “shrug” your shoulders upward and backward as far as possible. 6. Pause for a moment, then slowly return to the starting position. Repeat movement. 7. Exhale on exertion, inhale on return motion.
43
53 AR, -®7", "1/MS WORKOUT -i>Ìi`Ê/ÀVi«Ê ÝÌià (Triceps) 1. Insert pin into weight stack at desired resistance level. 2. Attach Tricep Strap to middle pulley cable. Adjust seat pad to a comfortable position. 3. Sit comfortably facing away from the machine. Reach behind your head and secure your hands into the loops of the Tricep Strap. 4. Bend slightly at the waist away from the machine. Keep your arms bent with your elbows facing forward. 5. Keeping your upper arms motionless, use triceps strength to move the Strap forward and outward in an arcing motion until your arms are fully extended. 6. Pause for a moment, then slowly return the Strap back along the same arc, to the starting position. Repeat movement. 7. Exhale on exertion, inhale on return motion. /ÀVi«Ê*ÀiÃÃ`Ü (Triceps) 1. Insert pin into weight stack at desired resistance level. 2. Attach Lat Bar or Low Row Bar to high pulley cable. 3. Stand erect with your feet shoulder width. Grasp the Bar with your hands set 3 to 5 inches apart. 4. Pull the Bar down and lock your upper arms against the sides of your torso where they must remain throughout the exercise. Lean slightly forward at the waist. 5. Moving only your forearms, use Triceps strength to press the Bar down in a semicircular arc to a position below your waist. 6. Pause for a moment, then slowly return along the same arc, to the starting position. Repeat movement. 7. Exhale on exertion, inhale on return motion.
-Ì>`}Ê >LiÊ ÕÀ (Biceps) 1. Insert pin into weight stack at desired resistance level. 2. Attach Low Row Bar to low pulley cable. 3. Take an underhand grasp on the Bar. Stand erect with your feet set at shoulder width, approximately 1 to 2 feet away from pulley. Your arms should be down at your sides with the Bar resting on your thighs. 4. Keeping your upper arms locked against the sides of your torso, use Bicep strength to curl the Bar upward and forward in a semicircular arc to a position beneath your chin. 5. Pause for a moment, then slowly return the bar back along the same arc, to the starting position. Repeat movement. 6. Exhale on exertion, inhale on return motion.
ViÌÀ>ÌÊ ÕÀ (Biceps) 1. Insert pin into weight stack at desired resistance level. 2. Attach Stirrup Handle (optional) to low pulley cable. 3. Take an underhand grasp on the Stirrup Handle with your left hand. Stand approximately 1 to 2 feet back from the pulley with your feet at shoulder width. Keep your left upper arm locked against the side of your torso. 4. Use Bicep strength to curl the Handle forward and upward in a semicircular arc to a position under your chin. 5. Pause for a moment, then slowly return the Handle back along the same arc, to the starting position. Repeat movement. 6. Exhale on exertion, inhale on return motion. 7. Change hands and repeat with opposite arm. 54 44 -"1 ,-®7", "1/-"1 ,-®7", "1/SHOULDERS WORKOUT iÌ`Ê,>Ãi iÌ`Ê,>Ãi (Deltiods)(Deltiods) 1.1. Insert Insert pinpin intointo weightweight stackstack atat desireddesired resistanceresistance level.level. 2.2. Attach Attach StirrupStirrup HandleHandle (optional)(optional) toto lowlow pulleypulley cable.cable. 3.3. Take Take anan overhandoverhand graspgrasp ofof thethe StirrupStirrup HandleHandle (optional)(optional) withwith youryour palmpalm facing facing down.down. 4.4. Facing Facing awayaway fromfrom thethe machine,machine, standstand 11 toto 22 feetfeet awayaway fromfrom pulley.pulley. 5.5. Using Using shouldershoulder musclemuscle strength,strength, slowlyslowly raiseraise thethe handlehandle upwardupward and and forwardforward inin aa semicircularsemicircular arcarc untiluntil itit isis inin aa positionposition slightlyslightly aboveabove your your shouldershoulder level.level. 6.6. Pause Pause forfor aa moment,moment, thenthen slowlyslowly returnreturn thethe HandleHandle alongalong thethe samesame arc,arc, back back toto thethe startingstarting position.position. RepeatRepeat movement.movement. 7.7. Exhale Exhale onon exertion,exertion, inhaleinhale onon returnreturn motion.motion. 1«À} ÌÊ,Ü1«À} ÌÊ,Ü (Deltiods(Deltiods && Trapezius)Trapezius) 1.1. Insert Insert pinpin intointo weightweight stackstack atat desireddesired resistanceresistance level.level. 2.2. Attach Attach thethe LowLow RowRow BarBar toto lowlow pulleypulley cable.cable. 3.3. Take Take anan overhandoverhand graspgrasp ofof thethe BarBar withwith youryour handshands approximatelyapproximately 66 inches inches apart.apart. 4.4. Facing Facing thethe machine,machine, standstand 11 toto 22 feetfeet awayaway fromfrom thethe pulleypulley withwith youryour feet feet setset shouldershoulder widthwidth apart.apart. AllowAllow thethe weightweight toto extendextend youryour armsarms downward downward withwith thethe barbar restingresting acrossacross youryour thighs.thighs. 5.5. Keeping Keeping youryour elbowselbows aboveabove youryour handshands atat allall times,times, slowlyslowly pullpull thethe barbar upward upward untiluntil thethe backsbacks ofof youryour handshands lightlylightly touchtouch youryour chin.chin. 6.6. Pause Pause forfor aa moment,moment, thenthen slowlyslowly returnreturn toto thethe startingstarting position.position. Repeat Repeat movement.movement. 7.7. Exhale Exhale onon exertion,exertion, inhaleinhale onon returnreturn motion.motion. A -®7", "1/ -®7", "1/BS WORKOUT LÊ ÀÕV LÊ ÀÕV (Abdominals)(Abdominals) 1.1. Insert Insert pinpin intointo weightweight stackstack atat desireddesired resistanceresistance levellevel andand adjustadjust PressPress Arms Arms toto StorageStorage position.position. 2.2. Attach Attach TricepTricep // AbAb StrapStrap toto thethe middlemiddle pulleypulley cablecable andand adjustadjust thethe backback pad pad toto thethe flatflat uprightupright position.position. 3.3. Sit Sit comfortablycomfortably onon seatseat pad.pad. GraspGrasp thethe StrapStrap andand placeplace itit securelysecurely overover your your shoulders,shoulders, keepingkeeping youryour handshands plantedplanted firmlyfirmly onon your your upperupper chestchest throughout throughout thethe entireentire exerciseexercise movement.movement. 4.4. Using Using AbdominalAbdominal musclemuscle strength,strength, slowlyslowly bendbend forwardforward atat thethe waistwaist asas far far asas possible.possible. 5.5. Pause Pause forfor aa moment,moment, thenthen slowlyslowly returnreturn backback alongalong thethe samesame arc,arc, toto thethe starting starting position,position, RepeatRepeat movement.movement. 6.6. Exhale Exhale onon exertion,exertion, inhaleinhale onon returnreturn motion.motion. "LµÕiÊ ÀÕV "LµÕiÊ ÀÕV (Obliques(Obliques && Abdominals)Abdominals) 1.1. Insert Insert pinpin intointo weightweight stackstack atat desireddesired resistanceresistance levellevel andand adjustadjust PressPress Arms Arms toto StorageStorage position.position. 2.2. Attach Attach TricepTricep // AbAb StrapStrap toto thethe middlemiddle pulleypulley cablecable andand adjustadjust thethe backback pad pad toto thethe flatflat uprightupright position.position. 3.3. Sit Sit comfortablycomfortably onon seatseat pad.pad. GraspGrasp thethe StrapStrap andand placeplace itit securelysecurely overover your your shoulders,shoulders, keepingkeeping youryour handshands plantedplanted firmlyfirmly onon youryour upperupper chestchest throughout throughout thethe entireentire exerciseexercise movement.movement. 4.4. Using Using AbdominalAbdominal musclemuscle strength,strength, slowlyslowly bendbend forwardforward atat thethe waistwaist and and towardstowards oneone knee.knee. 5.5. Pause Pause forfor aa moment,moment, thenthen slowlyslowly returnreturn backback alongalong thethe samesame arc,arc, toto thethe starting starting position,position, RepeatRepeat movement.movement. 6.6. Exhale Exhale onon exertion,exertion, inhaleinhale onon returnreturn motion.motion. 455555 LEG WORKOUT ®7", "1/
-Ì>`}Ê i}Ê ÕÀ (Hamstrings) 1. Insert pin into weight stack at desired resistance level. 2. Stand facing machine and hook your heel under the bottom roller pad with your knee positioned slightly below the top roller pad. 3. Use Hamstring strength to pull and curl your foot upward, bending your knee as much as possible. 4. Pause for a moment, then slowly return along the same arc, to the starting position. Repeat movement. 5. Exhale on exertion, inhale on return motion. 6. Change sides and repeat with opposite leg.
i}Ê ÝÌià (Quadriceps) 1. Insert pin into weight stack at desired resistance level. 2. Adjust seat pad height so that when seated the front of your ankles fit under the bottom foam rollers. 3. Sit comfortably on seat pad. Place knees over the top roller pads and hook your feet under the bottom roller pads. 4. Using Quadricep strength, extend your feet out and upward until your legs are fully extended. 5. Pause for a moment, then slowly return your feet back along the same arc, to the starting position, Repeat movement. 6. Exhale on exertion, inhale on return motion.
46 56 LEG WORKOUT ®7", "1/
i}Ê``ÕVÌ (Inner Thigh) 1. Insert pin into weight stack at desired resistance level. 2. Attach Ankle Strap to left ankle and low pulley cable. Stand 1 to 2 feet away from the pulley with your left side toward machine. 3. Keeping your legs straight and your body balanced, allow the weight to pull your leg away from your body and toward the machine. 4. Using Inner Thigh strength, slowly pull your left leg across and out from your body as far as possible. 5. Pause for a moment, then slowly return along the same arc, to the starting position. Repeat movement. 6. Exhale on exertion, inhale on return motion. 7. Turn around and repeat with opposite leg.
i}ÊL`ÕVÌ (Outer Thigh) 1. Insert pin into weight stack at desired resistance level. 2. Attach Ankle Strap to right ankle and low pulley cable. Stand 1 to 2 feet away from the pulley with your left side toward machine. 3. Keeping your legs straight and your body balanced, allow the weight to pull your leg across your body and toward the machine. 4. Using Outer Thigh strength, slowly pull your right leg across and out from your body as far as possible. 5. Pause for a moment, then slowly return along the same arc, to the starting position. Repeat movement. 6. Exhale on exertion, inhale on return motion. 7. Turn around and repeat with opposite leg.
ÕÌiÊ VL>V (Gluteus Maximus) 1. Insert pin into weight stack at desired resistance level. 2. Stand facing machine attach the Ankle Strap to right ankle and low pulley cable. Grasp bench handles for stability. 3. Use Hamstring and Gluteus strength to arc your right foot back and upward, keeping your knee as straight as possible. 4. Pause for a moment, then slowly return along the same arc, to the starting position. Repeat movement. 5. Exhale on exertion, inhale on return motion. 6. Change sides and repeat with opposite leg.
47 57 H, 7, ARDWARE ¨w¿®z®>P°¸>®¨zÅ^ (Actual Size Shown)
PART#
PART#
PART#
PART#
PART#
V
58 48 , 7, ¨w¿®z®>P°¸>®¨zÅ^ HARDWARE (Actual Size Shown)
PART#
PART# , 7, ¨w¿®z®>P°¸>®¨zÅ^ , 7, ¨w¿®z®>P°¸>®¨zÅ^
PART# PART#
, 7, ¨w¿®z®>P°¸>®¨zÅ^
PART#
PART#
V
59 49
V
60 V
60
V
60 , ®*,/-® -/
Hardware , ®*,/-® -/ List
9Ê +/9Ê ÊÊÊ*,/Ê ÊÊÊÊÊ - ,*/"
PART# 9Ê QTY +/9Ê ÊÊÊ*,/Ê KEY# ÊÊÊÊÊ - ,*/" DESCRIPTION A 1 P1LMF-A LOWER MAIN FRAME B 1 P1RL-B REAR LEG A 1 BSGMF-A MAIN FRAME C 1 P1RU-C REAR UPRIGHT B 1 BSGRL-B REAR LEG D 1 P1UMF-D UPPER MAIN FRAME C 1 BSGSF-C SEAT FRAME E 1 P1RUB-E REAR UPPER BEAM D 1 BSGLEP-D LEG EXTENSION POST F 2 P1WR-F WEIGHT RAISER E 1 BSGFP-E FLAT PLATE G 2 P1GR-G GUIDE ROD F 2 BSGGR-F GUIDE ROD H 1 P1FP-H FLAT PLATE G 1 BSGPAP-G PRESS ARM PIVOT J 1 P1FFP-J FRONT FOOT PLATE H 1 BSGPAB-H PRESS ARM BRACKET K 1 P1LEA-K LEG EXTENSION ARM I 1 BSGFPB-I FLOATING PULLEY BRACKET L 1 P1SPF-L SEAT PAD FRAME J 1 BSGRPA-J RIGHT PRESS ARM M 1 P1BPF-M BACK PAD FRAME K 1 BSGLPA-K LEFT PRESS ARM N 1 P1BPA-N BACK PAD ADJUSTMENT L 1 BSGLEA-L LEG EXTENSION ARM P 1 P1SL-P STABILIZING LEG M 1 BSGSPF-M SEAT PAD FRAME Q 1 P1PAP-Q PRESS ARM PIVOT N 1 BSGBPF-N BACK PAD FRAME R 1 P1PA-R PRESS ARM P 1 BSGBPA-P BACK PAD ADJUSTMENT S 1 P1RH-S RIGHT HANDLE Q 1 BSGB/SP-Q BACK/SEAT PAD T 1 P1LH-T LEFT HANDLE U 1 P1PAPC-U PRESS ARM PULLEY COVER V 1 P1UFPB-V UPPER FLOATING PULLEY BRACKET W 1 P1LPPB-W LEG PRESS PULLEY BRACKET X 1 P1LB-X LAT BAR Y 1 P1LRB-Y LOW ROW BAR AA 2 P1PAD-AA BACK/SEAT PAD
*>ÀÌÊÕLiÀÃ]ÊiÞÊÕLiÀÃ]Ê>`Ê`iÃVÀ«ÌÊ>ÀiÊÀiµÕÀi`ÊÜ iÊÀ`iÀ}Ê«>ÀÌð *>ÀÌÊÕLiÀÃ]ÊiÞÊÕLiÀÃ]Ê>`Ê`iÃVÀ«ÌÊ>ÀiÊÀiµÕÀi`ÊÜ iÊÀ`iÀ}Ê«>ÀÌð 6150 61 , 7, ® -/Hardware List
9Ê +/9Ê ÊÊÊ*,/Ê ÊÊÊÊÊ - ,*/"
1 PART# 2 CEC1.75QTY KEY#END CAP 1 3/4” DESCRIPTION X 1 3/4” 2 2 CEC2X2 END CAP 2” X 2” 3 4 CMS1.125 METAL SPACER 1 1/8”L X 3/8”ID 4 11 CPP4.25 PULLEY 4 1/4”OD 5 1 CS.75X10 SHAFT 3/4” X 10”L 6 2 CSB.75X1.25 STEEL BUSHING 3/4”ID X 1 1/4”OD 7 2 CEC1X2 END CAP 1” X 2” 8 9 CAS.31X.37 ALLEN SCREW 5/16” X 3/8” FULL THREAD 9 4 CRG1.5X5.5 RUBBER GRIP 1 1/2” X 5 1/2” 10 10 CRG1.25X5.5 RUBBER GRIP 1 1/4” X 5 1/2” 11 6 CREC1.5 ROUND END CAP 1 1/2” 12 2 CREC1.25 ROUND END CAP 1 1/4” 13 1 CRPP ROUND POP PIN 14 16 CPS.37 PULLEY SPACER 3/8”ID 15 6 CPP3.5 PULLEY 3 1/2”OD 16 1 CSHAFT SHAFT 5/8” O.D. X 8”L 17 6 CEC3X1.5 END CAP 3” X 1 1/2” 18 2 CRC RUBBER COVER 19 19 CRS RUBBER STOP 1 1/16” O.D. X 1 1/2”L 20 4 CPB2X2 PLASTIC BUSHING 2” X 2” 21 2 CTSPP T-SHAPPED POP PIN 22 6 CFMR FOAM ROLLER 23 4 CEC1X2 END CAP 1” X 2” 24 6 CPREC PLASTIC ROLLER END CAP 25 6 CPW3 PLASTIC WASHER 3”OD 26 1 CTSPP6 T-SHAPPED POP PIN 6” 27 4 CSL SNAP LINK 29 2 CRD RUBBER DONUT 30 1 CWSP WEIGHT STACK PIN 31 1 CSR SELECTOR ROD 32 1 CSC SHAFT COLLAR 33 1 CCES CABLE END SHAFT 34 1 CSRTB SELECTOR ROD TOP BOLT 35 1 CSHAB.37X2 SOCKET HEAD ALLEN BOLT 3/8” X 2” 36 15/20 CWSP10 WEIGHT STACK PLATE 10lbs. 37 1 CTP10 TOP PLATE 10lbs. 38 1 CAS AB STRAP 39 2 CFRB1X18 FOAM ROLLER BAR 1” X 18” 40 1 CACN ACORN CAP NUT 3/16” pre-installed 41 1 CRP1X1 RUBBER PAD 1” X 1” 42 2 CRG1.5X20 RUBBER GRIP 1 1/2” X 20” 43 1 CBP LAT BAR PAD 44 2 CRG1.5X6 RUBBER GRIP 1 1/2” X 6” 45 1 CSH.5X3 SHAFT 1/2” X 3” 46 4 CTC FOOT CAPS 1 1/2” X 3” 47 2 CJN.37 JAM NUT 3/8” 48 2 CBB.31 BRONZE BUSHING 5/16”ID 49 1 CCHAIN CHAIN
47 1 FOAM ROLLER CUSHION
*>ÀÌÊÕLiÀÃ]ÊiÞÊÕLiÀÃ]Ê>`Ê`iÃVÀ«ÌÊ>ÀiÊÀiµÕÀi`ÊÜ iÊÀ`iÀ}Ê«>ÀÌð
62 51 , 7, ® -/Hardware List , 7, ® -/ 9Ê +/9Ê ÊÊÊ*,/Ê ÊÊÊÊÊ - ,*/"
1 PART# 2 QTYCEC1.75 KEY# END CAP 1DESCRIPTION 3/4” X 1 3/4” 2 9Ê2 CEC2X2 +/9Ê ÊÊÊ*,/ÊEND CAP ÊÊÊÊÊ - ,*/" 2” X 2” 3 4 CMS1.125 METAL SPACER 1 1/8”L X 3/8”ID 4 50 11 CPP4.252 CBB.5X.75 PULLEY 4BRONZE 1/4”OD BUSHING 1/2” X 3/4” 5 51 1 CS.75X102 CSB SHAFT 3/4”STEEL X 10”L BUSHING 6 52 2 CSB.75X1.2512 CPS STEEL BUSHINGPULLEY 3/4”ID SPACER X 1 1/4”OD 7 53 2 CEC1X24 CPS END CAP PULLEY1” X 2” SPACER 8 54 9 CAS.31X.372 CWFLT.31 ALLEN SCREWWASHER 5/16” 5/16” X 3/8” FULL THREAD 9 55 4 CRG1.5X5.54 CWFLT.31 RUBBER GRIPWASHER 1 1/2” 5/16” X 5 1/2” 10 56 10 CRG1.25X5.538 CWFLT.37 RUBBER GRIPWASHER 1 1/4” 3/8” X 5 1/2” 11 57 6 CREC1.52 CSLW.5 ROUND ENDSPRING CAP LOCK1 1/2” WASHER 1/2” 12 58 2 CREC1.254 CSLW.31 ROUND ENDSPRING CAP LOCK1 1/4” WASHER 5/16” 13 59 1 CRPP1 CSLW.5 ROUND POPSPRING PIN LOCK WASHER 1/2” 14 60 16 CPS.371 CSLW.37 PULLEY SPACERSPRING 3/8”IDLOCK WASHER 3/8” 15 61 6 CPP3.51 CJN.5 PULLEY 3JAM 1/2”OD NUT 1/2” 16 62 1 CSHAFT2 CJN.37 SHAFT 5/8”JAM O.D. NUT X 8”L3/8” 17 63 6 CEC3X1.526 CNLN.37 END CAP NYLON3” X 1 1/2” LOCK NUT 3/8” 18 64 2 CRC1 CAS.31X.37RUBBER COVERALLEN SCREW 5/16” X 3/8” 19 65 19 CRS2 CSHB.25x.37RUBBER STOPSOCKET 1 1/16” HEAD O.D. BOLT X 1 1/4” 1/2”L x 3/8” 20 66 4 CPB2X21 CSHB.37X1.75PLASTIC BUSHINGSOCKET HEAD 2” X 2” BOLT 3/8” x 1 3/4” 21 67 2 CTSPP8 CAS.31X.37T-SHAPPEDALLEN POP SCREWPIN 5/16” x 3/8” 22 68 6 CFMR1 CHES.37X.75FOAM ROLLERHEX HEAD BOLT 3/8” x 3/4” 23 69 4 CEC1X22 CRAB.31 END CAP ROUND1” X 2” ALLEN BOLT 5/16” X 5/8” 24 70 6 CPREC8 CHEX.37X2.5PTBPLASTIC ROLLERHEX HEAD END BOLT CAP 3/8” X 2 1/2” PARTIAL THREAD 25 71 6 CPW34 CHEX.31X2.25PTBPLASTIC WASHERHEX HEAD 3”OD BOLT 5/16” X 2 1/4” PARTIAL THREAD 26 72 1 CTSPP66 CHEX.37X1.75PTBT-SHAPPEDHEX POP HEAD PIN BOLT 6” 3/8” X 1 3/4” PARTIAL THREAD 27 73 4 CSL2 CHEX.37X2.5PTBSNAP LINKCARRIAGE BOLT 3/8” X 2 1/2” PARTIAL THREAD 29 74 2 CRD1 CHEX.37X2.75PTBRUBBER DONUTHEX HEAD BOLT 3/8” X 2 3/4” PARTIAL THREAD 30 75 1 CWSP6 CHEX.37X3PTBWEIGHT STACKHEX HEAD PIN BOLT 3/8” X 3” PARTIAL THREAD 31 76 1 CSR2 CHEX.37X7PTBSELECTORHEX ROD HEAD BOLT 3/8” X 7” PARTIAL THREAD 32 77 1 CSC1 CSHB.5X5.5PTBSHAFT COLLARHEX HEAD BOLT 1/2” X 5 1/2” PARTIAL THREAD 33 78 1 CCES1 CNLN.37 CABLE ENDNYLON SHAFT LOCK NUT 3/8” 34 79 1 CSRTB1 CFLT.37 SELECTORWASHER ROD TOP 3/8” BOLT 35 1 CSHAB.37X2 SOCKET HEAD ALLEN BOLT 3/8” X 2” 36 15/20 CWSP10 WEIGHT STACK PLATE 10lbs. 37 1 CTP10 TOP PLATE 10lbs. 38 1 CAS AB STRAP 39 2 CFRB1X18 FOAM ROLLER BAR 1” X 18” 40 1 CACN ACORN CAP NUT 3/16” pre-installed 41 1 CRP1X1 RUBBER PAD 1” X 1” 42 2 CRG1.5X20 RUBBER GRIP 1 1/2” X 20” 43 1 CBP LAT BAR PAD 44 2 CRG1.5X6 RUBBER GRIP 1 1/2” X 6” 45 1 CSH.5X3 SHAFT 1/2” X 3” 46 4 CTC FOOT CAPS 1 1/2” X 3” 47 2 CJN.37 JAM NUT 3/8” 48 2 CBB.31 BRONZE BUSHING 5/16”ID 49 1 CCHAIN CHAIN
*>ÀÌÊÕLiÀÃ]ÊiÞÊÕLiÀÃ]Ê>`Ê`iÃVÀ«ÌÊ>ÀiÊÀiµÕÀi`ÊÜ iÊÀ`iÀ}Ê«>ÀÌð 52 *>ÀÌÊÕLiÀÃ]ÊiÞÊÕLiÀÃ]Ê>`Ê`iÃVÀ«ÌÊ>ÀiÊÀiµÕÀi`ÊÜ iÊÀ`iÀ}Ê«>ÀÌð62
63 reference drawings
® ,^j^¥^P^® ¥>¿zp¨
Note: Due to continuing product improvements, specifications and designs are subject to change without notice.
Even though we have prepared this manual with extreme care, 53 neither the publisher nor the author can accept responsibility for any errors in, or omission from, the information given.
2
47
EXPLODED VIEW DIAGRAM 1900 S. Des Plaines Ave. Forest Park, Il 60130 1 (800) 556-3113 Hours: M-F 8:30 - 5:00 CST
Copyright 2003. Body-Solid. All rights reserved. Body-Solid reserves the right to change design and specifications when we feel it will improve the product. c Body-Solid machines maintain several patented and patent pending features and designs. All rights reserved on all design patents and utility patents.