BSG10X
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Thank you for purchasing the Powerline BSG10X. This gym is part of the Powerline line of quality strength
training machines, which let you target specic 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
shipment. We have shipped the unit in several pieces
that require assembly. Ask for assistance during the
assembly process.
Carefully unpack the boxes and lay the pieces on
the oor near the area where you plan to use the
equipment.
Be careful to assemble all components in the
sequence presented in this guide.
If any items are missing, contact the dealer from whom
you purchased the unit or call 1-800-556-3113
(M-F 8:30-5:00 CST) for the dealer nearest you.
2
BefOre YOu BeGin
Body-Solid continually seeks ways to improve the performance, specications 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
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iMpOrtant SafetY inStructiOnS
Before beginning any tness 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 sico con su doctor.
When using exercise equipment, you
should always take basic precautions,
including the following:
• Read all instructions before using the BSG10X. These
instructions are written to ensure your safety and to
protect the unit.
• Do not allow children on or near the equipment.
• Use the equipment only for its intended purpose as
described in this guide. Do not use accessory
attachments that are not recommended by the
manufacturer. Such attachments might cause injuries.
• Wear proper exercise clothing and shoes for your
workout, no loose clothing.
• Use care when getting on or off the unit.
• Do not overexert yourself or work to exhaustion.
• If you feel any pain or abnormal symptoms, stop your
workout immediately and consult your physician.
• Never operate unit when it has been dropped or
damaged. Return the equipment to a service center
for examination and repair.
• Never drop or insert objects into any opening in the
equipment.
• Always check the unit and its cables before each
use. Make sure that all fasteners and cables are
secure and in good working condition.
• Do not use the equipment outdoors or near water.
Personal Safety During Assembly
• It is strongly recommended that a qualied dealer
assemble the equipment. Assistance is required.
• Before beginning assembly, please take the time to
read the instructions thoroughly.
• Read each step in the assembly instructions and
follow the steps in sequence. Do not skip ahead. If
you skip ahead, you may learn later that you have to
disassemble components and that you may have
damaged the equipment.
• Assemble and operate the BSG10X on a solid, level
surface. Locate the unit a few feet from the walls or
furniture to provide easy access.
The BSG10X is designed for your enjoyment. By
following these precautions and using common
sense, you will have many safe and pleasurable hours
of healthful exercise with your Powerline BSG10X.
After assembly, you should check all functions to
ensure correct operation. If you experience problems,
rst recheck the assembly instructions to locate any
possible errors made during assembly. If you are unable
to correct the problem, call the dealer from whom
you purchased the machine or call 1-800-556-3113
(M-F 8:30-5:00 CST) for the dealer nearest you.
Obtaining Service
Please use this Owner’s Manual to make sure that all
parts have been included in your shipment. When
ordering parts, you must use the part number and
description from this Owner’s Manual. Use only
Powerline replacement parts when servicing this
machine. Failure to do so will void your warranty and
could result in personal injury.
For information about product operation or service,
go to Powerline Equipment www.bodysolid.com or
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:
Toll Free: 1-800-556-3113
Phone: 1-708-427-3555
Fax: 1-708-427-3556
Hours: M-F 8:30-5:00 CST
E-Mail: [email protected]
Or write to: Powerline
Service Department
1900 S. Des Plaines Ave.
Forest Park, IL 60130 USA
Retain this Owner’s Manual for future
reference. Part numbers are required when
ordering parts.
5
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 specic 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 tting, 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.
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5
Assembly of the BSG10X takes professional installers about 2 hours to complete. If this is the rst
time you have assembled this type of equipment, plan on signicantly 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
Read all “Notes” on each page before beginning each
step.
While you may be able to assemble the BSG10X using the
illustrations only, important safety notes and other tips are
included in the text.
Some pieces may have extra holes that you will not use.
Use only those holes indicated in the instructions and il-
lustrations.
NOTE: To nd out the length of a particular bolt, measure
its shank (the long, narrow part beneath the head).
Refer to the following diagram:
Do not fully tighten bolts until instructed to do so.
Note: After assembly, you should check all functions to ensure
correct operation. If you experience problems, rst recheck
the assembly instructions to locate any possible errors made
during assembly.
If you are unable to correct the problem, call the dealer from
whom you purchased the machine or call 1-800-556-3113
for the dealer nearest you.
aSSeMBlY inStructiOnS
6
1
S t e p
Be careful to assemble all components
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.
1
S t e p
7
Above shows STEP 1 assembled and completed.
8
2
S t e p
Be careful to assemble all components
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.
2
S t e p
9
Above shows STEP 2 assembled and completed.
10
3
S t e p
Be careful to assemble all components
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.
3
S t e p
11
Above shows STEP 3 assembled and completed.
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4
S t e p
Be careful to assemble all components
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.
S T E
4
S t e p
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Above shows STEP 4 assembled and completed.
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5
S t e p
Be careful to assemble all components
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.
5
S t e p
15
Above shows STEP 5 assembled and completed.
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6
S t e p
Be careful to assemble all components
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.
6
S t e p
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Above shows STEP 6 assembled and completed.
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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
iMpOrtant SafetY inStructiOnS
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 ttings 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 ttings 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 ttings 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 sufcient safeguard against unexpected breakage.
Nothing short of a thorough, careful, daily inspection constitutes an
adequate safety program.
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20
Precision craftsmanship assures Powerline Equipment’s
ability to consistently deliver products of the highest
standards. Our products have been carefully designed to
ensure safe, efcient long term operation.
However, it must be realized that safe use of this equip-
ment requires that owners carefully read and follow the
Powerline Equipment use recommendations, warnings,
and maintenance guidelines in this Owners Manual.
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-
ity materials available, but wear is inevitable. Therefore,
you must carefully inspect your equipment as outlined in
the Maintenance Schedule on the next page.
Be advised that dangerous conditions can arise even
during a warranty period. A warranty does not negate the
owner’s responsibility to thoroughly, carefully and daily
inspect the machine.
Including maintaining the equipment the owner’s responsi-
bility is also to:
l Be sure to always provide adequate
supervision to all end-users.
l Be sure to instruct all end-users of
proper usage.
l Be sure all supervisors and personal
trainers who instruct end-users on
equipment are properly trained and
know the function and importance of
every adjustment and setting.
Also, be sure these trainers provide
proper instruction to end-users on the
fundamentals of strength training.
CABLES:
l While the machine is not in use. Carefully run
your ngers along the cable to feel for
thinning or bulging areas. Replace cables
immediately at the rst sign of damage or
wear. Do not use equipment until damaged
cable has been replaced.
l Visually inspect the cables for fraying,
cracking, peeling or discoloration.
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.
UPHOLSTERY:
l Wipe down after every workout.
l Periodically take the time to use a mild soap
or a mild vinyl upholstery cleaner. Avoid using
any abrasive cleaner not intended for use on
vinyl.
l Keep sharp or pointed objects out of your
pockets and clear of all upholstery.
NUTS/BOLTS/FASTENERS:
l Periodically inspect all nuts and bolts.
Tighten if needed. If bolts seem to loosen
periodically, use Loctite 242 for a long-term
cure.
l Go through a re-tightening sequence
periodically to ensure that all hardware is
properly tensioned.
GUIDE RODS:
l Wipe clean with a dust free rag. Lubricate
with a Silicon or Teon based lubricant.
ADJUSTMENTS / LOCKING PINS /
TIGHTENING KNOBS:
l Check all pieces for signs of visible wear or
damage.
l Check springs in Snap Links and Pop Pins
for proper tension and alignment.
l If the spring sticks or has lost its rigidity,
replace it immediately.
ANTI-SKID SURFACES:
l Replace if they appear worn or become
slippery.
WARNING INSTRUCTION LABELS:
l Inspect and familiarize yourself with all safety
warnings and other user information on
decals.
w a r n i n G S , S a f e t Y & M a i n t e n a n c e
21
FOR POWERLINE CUSTOMER SERVICE:
http://www.bodysolid.com/support/powerline/docs.html
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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 that primarily uses oxygen to burn fuel at low to moder-
ate levels of intensity. Running and jogging are examples of
aerobic exercise.
ANAEROBIC
Exercise that primarily uses the body’s stored fuel for
energy. Intense weight lifting is an example of an anaerobic exer-
cise.
ATROPHY
Decrease of a muscle caused by the decrease in the size of its
cells because of inactivity.
BALLISTIC STRETCHING
A stretching technique that involves a bouncing or bobbing move-
ment during the stretch. The final position is not held. This is not a
recommended stretching technique.
BREATHING
Never hold your breath during any part of an exercise. Holding
your breath may cause severe intra-thoracic
pressure and raise blood pressure leading to dizziness, blackout
or other complications. The rule of thumb is to exhale on exer-
tion and inhale on the return part of the exercise.
CARDIOVASCULAR
Referring to the heart, lungs, and other periphery systems involved
in the transport of oxygen throughout the body.
CHALLENGE YOUR MUSCLES
All strength training should progress gradually, using increases in
weight until your goals are reached. Then, change your workout
to include increased reps or a higher weight resistance. Alter the
order of your exercises,
perform multiple sets or different exercises to maintain results or
reach new goals.
CHANGE ROUTINE
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
point. Advanced lifters may want to change routines to avoid
plateaus in gaining size or strength.
CIRCUIT TRAINING
Exercise stations that consist of various combinations of weight
training, flexibility, calisthenics, and aerobic
exercise.
CONCENTRIC MUSCLE ACTION
The muscle shortens while contracting against resistance.
ECCENTRIC MUSCLE ACTION
The muscle lengthens while contracting against resistance.
EXERCISE FREQUENCY
Exercise each muscle group 2-3 times per week. Allow a minimum
of 48 hours rest for each muscle group worked. If you are doing a
total-body workout, three training sessions per week, performed
on every second day, is adequate.
EXERCISE LARGE MUSCLES FIRST
You should work your large muscle groups first (ie. squat, bench press, lat
pulldown) before you exercise your small muscle groups (ie. biceps curls,
tricep pressdowns, lateral raises).
EXERCISE PROGRAM DURATION
A weight training routine should take anywhere from 45 minutes to one hour
to complete. Add another 20 to 60 minutes when you include stretching,
warm-up, aerobics and cool-down.
GIVE YOUR MUSCLES A REST
You’ll get the most out of strength training if you give your muscles at least
48 hours rest to recover and rebuild between strength training workouts.
HYPERTROPHY
Enlargement of a muscle caused by an increase in the size of its cells in
response to weight training.
INTENSITY
The degree to which the body is worked during exercise.
ISOKINETIC EXERCISE
Resistance is given at a fixed velocity of movement with
accommodating intensity. A machine that moves you through an entire
range of motion at a preset speed and will not change no matter how much
pressure is put forth by the individual.
ISOMETRIC EXERCISE
Contracts the muscle statically without changing its length.
Example: Attempting to lift a weight heavier than you can handle, but can-
not move.
ISOTONIC EXERCISE
Shortens and lengthens the muscle through a complete range of motion.
This defines weight training with full range of motion.
MUSCLE FATIGUE
Fatigue is when you can’t possibly do another rep without
sacrificing form.
MUSCULAR ENDURANCE
The ability to perform repetitive muscular contractions against some resis-
tance.
MUSCULAR STRENGTH
The maximum force that can be applied by a muscle during a single maxi-
mum contraction.
OSTEOPOROSIS
A decrease in bone density.
PLYOMETRIC EXERCISE
A technique that includes specific exercises which encompass a rapid
stretch of a muscle eccentrically, followed immediately by a rapid concen-
tric contraction of that muscle for the purpose of facilitating and developing
a forceful explosive movement over a short period of time. Examples of
these are using medicine balls for upper extremity and depth jumping for
lower extremity.
pHraSeS, terMS, tipS & GuidelineS
22
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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
Power is the rate of performing work. Power during a repetition is
defined as the weight lifted times the vertical distance the weight is
lifted divided by the time to complete the repetition. Power during a
repetition can be increased by lifting the same weight the same
vertical distance in a shorter period of time. Power can also be
increased by lifting a heavier resistance the same vertical distance in
the same period of time as a lighter resistance.
PROGRESS GRADUALLY
Increase reps before increasing resistance. Reduce rest intervals
between sets to increase intensity.
PROGRESSIVE RESISTANCE
The principle of continually adding more weight to a specific exercise
as your muscles become stronger to adapt to the heavier weights.
PROPER FORM
Focus on the proper motion of the exercise and concentrate on
the specific muscles being used. Do not sacrifice proper form to
lift heavier weight or to perform more repetitions. Proper form also
means lifting in a smooth, fluid motion. If you feel strain elsewhere,
you should re-evaluate the amount of weight you are lifting or have a
qualified professional critique your exercise motion.
PROPER POSTURE
Maintaining proper posture will greatly reduce chances of injury and
maximize exercise benefit. When standing always keep your feet
shoulder-width apart. Do not lock your knees. Locking your knees
can put unnecessary strain on them. Keep your back flat and straight,
making sure not to twist or arch it in order to complete a repetition.
PROPER TECHNIQUE
To get the most out of strength training and to reduce the chance of
injury, use proper weight training techniques. These include working
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
easily if necessary.
RANGE OF MOTION
Moving through a complete range of motion (ROM) allows the
muscles to stretch before contraction and increases the number of
muscle fibers being recruited. This produces maximum contraction
and force. By working the full ROM, flexibility will be maintained and
possibly increased.
REPETITION
A repetition is one complete movement of an exercise. It normally
consists of two phases: the concentric muscle action, or lifting of
the resistance, and the eccentric muscle action, or lowering of the
resistance.
REPETITION MAXIMUM (RM)
This is the maximum number of repetitions per set that can be
performed at a given resistance with proper lifting technique. Thus, a
set at a certain RM implies the set is performed to momentary
voluntary fatigue. 1RM is the heaviest resistance that can be used for
one compete repetition of an exercise. 10 RM is a lighter resistance
that allows completion of 10 (but not 11) repetitions with proper
exercise technique.
REST INTERVAL
Allow a brief pause between sets to give your muscles a chance to
partially recover before working them again. For power and muscle
size development allow a 3 to 4 minute rest interval between sets. For
muscular endurance and definition allow a 30 second rest interval. For
strength training allow a 60 to 90 second rest interval.
RISK SHOULD NOT EXCEED BENEFIT
If the risk of a specific exercise exceeds its potential benefit, it is
best to stay on the conservative side. There are several ways to work
specific muscle groups. Choose those that provide minimal risk. Ask a
fitness professional for guidance.
ROUTINE
The specific exercises, sets, reps and weight for a specific body part.
SET
This is a group of repetitions performed continuously without stopping.
While a set can be made up of any number of repetitions, sets typically
range from 1 to 15 repetitions.
SMALL MUSCLE GROUP EXERCISE
Single joint movement and isolation exercises (i.e. bicep curls, tricep
pressdowns and leg extensions).
SPEED OF MOVEMENT
Strength training movements should be slow and controlled. Do not
use momentum to complete an exercise movement. Momentum puts
unnecessary stress on tendons, ligaments and joints. Using momentum
in your exercise movements does not develop increased strength.
STATIC STRETCHING
A stretching technique that involves holding a specific muscle or
muscle group at a desired length for a certain period of time. This type
of stretching is highly recommended.
STOP TRAINING IF YOU FEEL PAIN
If you feel pain during a specific exercise stop immediately. Any
continuation may aggravate an existing injury. Re-evaluate your routine
to make sure that you are doing a proper warm up. Decrease the
amount of weight you are lifting. Talk to a qualified personal trainer,
health professional or your doctor.
STRENGTH
Strength is the maximal amount of force a muscle or muscle group
can generate in a specified movement pattern at a specified velocity of
movement.
WARM UP
This cannot be stressed enough. Many workout-related injuries can be
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
using a stationary bike, treadmill, elliptical, rowing or skiing machine.
It is especially important to warm up specific muscle groups you are
going to be using. Your muscles need a 5 to 15 minute warm up as well
as a brief cool down. This can be as simple as performing a warm up
set of high repetitions and light weight (25% to 50% of your training
weight) for each exercise.
WORKOUT
The routine, specific exercises, weights, sets, and reps for one or more
body parts.
pHraSeS, terMS, tipS & GuidelineS
23
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Good nutrition is a diet in which foods are
eaten in proper quantities and with the needed
distribution of nutrients to maintain good
Health. Malnutrition, on the other hand, is
the result of a diet in which there is an under
consumption, overconsumption, or unbalanced
consumption of nutrients that leads to disease
or an increased susceptibility to disease. What
is stated in the above definitions is the fact that
proper nutrition is essential to good health. A
history of poor nutritional choices will eventually
lead to poor health consequences.
There are many substances necessary for the
proper functioning of the body. Nutrients are
the substances that the body requires for the
maintenance of health, growth, and to repair
tissues. Nutrients can be divided into six
classes: carbohydrates, fats, proteins, vitamins,
minerals and water. Carbohydrates, or “carbs”,
are nutrients that are composed of carbon, hy-
drogen and oxygen, and are essential sources
of energy in the body. Grains, vegetables, and
fruits are excellent sources of carbohydrates. It
is recommended that at least 55% to 60% of
the total number of calories consumed come
from carbohydrates (American Diabetes Asso-
ciation, Diabetes & Exercise, 1990). It is further
recommended that 10% or less of the total
calories consumed come from simple sugars
like a candy bar.
One of the many benefits of consuming foods
that are high in complex carbohydrates, such
as rice, pasta, and whole grain breads, is that
they also typically contain dietary fiber. Dietary
fiber is a term used when referring to sub-
stances found in plants that cannot be broken
down by the human digestive system. Although
fiber cannot be digested, it is important in help-
ing to avoid cancers of the digestive system,
hemorrhoids, constipation, and diverticular
disease because it helps food move quickly
and easily through the digestive system. It is
recommended that people consume 20 to 30
grams of fiber per day (American Diabetes As-
sociation, Diabetes & Exercise, 1990). Excellent
sources of dietary fiber are grains, vegetables,
legumes, and fruit.
Fats are an essential part of a healthy diet
and serve vital functions in the human body.
Among the functions performed by fats are
temperature regulation, protection of vital
organs, distribution of some vitamins, energy
production, and formation of component parts
of cell membranes. Like carbohydrates, fats are
composed of carbon, hydrogen, and oxygen.
However, their chemical structure is different.
Both animals and plants provide sources of
fat. Saturated fats come primarily from animal
sources and are typically solid at room tem-
perature. Plant sources of saturated fats are
palm oil, coconut oil, and cocoa butter. A high
intake of saturated fats is directly related to
increased cardiovascular disease. Unsaturated
fats are typically liquid at room temperature.
Corn, peanut, canola, and soybean oil are
sources of unsaturated fats. It is recommended
that no more than 30% of one’s diet be com-
posed of fats. Ten percent or less of the total
calories consumed should come from saturated
fats. One way to reduce saturated fat intake
would be to substitute margarine for butter.
Proteins are substances composed of carbon,
hydrogen, oxygen, and nitrogen. Proteins are
made by combining amino acids. Amino acids
are nitrogen-containing building blocks for pro-
teins that can be used for energy. Amino acids
can combine in innumerable ways to form pro-
teins, and it is estimated that tens of thousands
of different types of proteins exist in the body. It
is the ordering of the amino acids that provides
the unique structure and function of proteins.
There are proteins in both meat products and
plant products. Animal sources of protein
such as milk, meat and eggs contain the eight
essential amino acids (amino acids that the
body cannot synthesize and therefore must
be ingested). Plant sources of protein such as
beans, starchy vegetables, nuts, and grains
do not always contain all eight amino acids.
Because of this, vegetarians must consume a
variety of protein-containing foods. It is recom-
mended that proteins make up 10% to 15% of
one’s daily calories. This will ensure adequate
protein for growth, maintenance, and the repair
of cells. Protein requirements for adults are
not as high as those recommended for infants,
children, and young adults. Note: individuals
who are training intensely will have an increase
in their protein requirements.
Vitamins are organic substances that are es-
sential to the normal functioning of the human
body. Although vitamins do not contain energy
to be used by the body, these substances are
essential in the metabolism of fats, carbohy-
drates and proteins. Because of the critical role
vitamins play, it is necessary that they exist in
proper quantities in the body.
Minerals are inorganic molecules that serve
a variety of functions in the human body. The
minerals that appear in the largest quanti-
ties (calcium, phosphorus, potassium, sulfur,
sodium, chloride, and magnesium) are often
called macrominerals. Other minerals are also
essential to normal functioning of the body,
but because they exist in smaller quantities
(chromium, iron, copper, fluoride, iodine, man-
ganese, molybdenum, selenium, and zinc) they
are called microminerals.
A mineral that is often consumed in inadequate
amounts by Americans is calcium. Calcium is a
mineral important in the mineralization of bone,
muscle contraction, and the transmission of
nerve impulses. Osteoporosis is a disease
characterized by a decrease in the total amount
of bone mineral in the body and by a decrease
in strength of the remaining bone. This condi-
tion is most common in the elderly but may
also exist in younger people who have diets
inadequate in calcium or vitamin D or both.
Iron is another mineral that is often under
consumed by Americans. This is especially true
of women. The oxygen-carrying properties of
hemoglobin (blood) depend on the presence of
iron. Anemia is a condition characterized by a
decreased capacity to transport oxygen in the
blood, and is also common in those lacking a
sufficient amount of iron intake. Red meat and
eggs are excellent sources of iron. Additionally
spinach, lima and navy beans, and prune juice
are excellent vegetarian sources of iron.
Sodium, on the other hand, is a mineral that
many Americans over-consume. High sodium
intake has been linked with hypertension,
as well as high blood pressure. People can
substantially reduce their sodium intake by
limiting consumption of processed foods and
decreasing the amount of salt added to foods
when cooking.
In conclusion...don’t forget hydration. Water is
considered an essential nutrient because of its
vital role in the normal functioning of the body.
Water contributes approximately 60% of the
total body weight and is essential in creating an
environment in which all metabolic processes
occur. Water is necessary to regulate tempera-
ture and to transport substances throughout
the body.
For more information on nutrition visit your local
library or book store. There are many excellent
books available.
Follow these basic nutritional guidelines for
gains in strength and lean muscle mass:
1. Choose your foods carefully. Try getting
your carbohydrates from sources such
as rice, vegetables, beans, whole grains,
pasta and fruit. Good protein sources
include fish, chicken, turkey, lean meat
and low-fat or nonfat dairy products.
2. Minimize your fat intake.
3. Drink a minimum of 10 eight-ounce
glasses of water each day.
4. Eat four to six small meals a day, about
three hours apart. Small meals are more
easily digested and result in greater
nutrition absorption.
5. Avoid eating junk food and fast food.
6. Time your protein intake of 40-55 grams
approximately 75 minutes after your
workout.
7. Immediately following your workout,
replenish your glycogen stores with
approximately 50-75 grams of
carbohydrates.
nutritiOn
24
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Sets
Sets are defined as a combination of any number of reps of
one exercise. The number of sets used in a workout is directly
related to training results. Typically, two to three sets are used
by intermediate and advanced lifters to achieve optimum
gains in strength. Experts agree that multiple-set systems
work best for the development of strength and muscular
endurance. Gains will be made at a faster rate by using a
multiple-set system than gains achieved through a single-set
system. The use of a single set of an exercise is recommend-
ed and very effective for individuals who are untrained or just
beginning a resistance training program. One-set programs
might also be used for simple maintenance once you are in
shape. It is important to note that low-volume set programs
will increase strength in untrained individuals, but more com-
plex physiological adaptations, such as gains in muscle mass,
tone, size, and performance usually requires higher-volume
set training for the best results. Multiple sets of an exercise
present a more intense training stimulus to the muscles dur-
ing each set. Once your desired initial fitness level has been
achieved, multiple-set performances of the exercise using the
proper resistance (with specific rest periods between sets) will
take you to the next level of strength training, endurance, and
muscular development.
Resistance Used
The amount of resistance used for a specific exercise is prob-
ably the most important variable in resistance training. When
designing a resistance training program, a weight for each
exercise must be chosen. The use of repetition maximums
(RM): the exact resistance that allows only a specific number
of repetitions to be performed, is probably the easiest method
for determining a resistance. Typically, one uses a training RM
target or a RM target zone. Example: If your RM zone is 8 to
12 repetitions and you cannot lift the weight at least 8 times
using proper form, the weight is too heavy. On the other hand,
if you can easily lift the weight 12 times, the weight is too
light. In either case, the weight needs to be changed. As the
strength level of the lifter changes over time, the resistance is
adjusted so a true RM target or target zone resistance is used.
Rest Periods Between Sets and Exercises
One frequently overlooked variable in exercise prescription
is the length of the rest period between sets and between
different exercises. Your desired fitness goals will normally
determine the amount of time you allow your body to rest.
Exercises involving high repetitions (15 to 20) and a high
number of sets (3 to 4) with short rest periods (30 seconds)
between sets will raise metabolic demands. This in turn will
burn excess body fat and increase muscular endurance. Short
rest periods are a characteristic of circuit weight training, and
the resistances used are typically lighter. This type of workout
is best for trimming body fat and toning muscle. Exercises
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.
Rest Periods Between Workouts
The amount of rest between training sessions depends on the
recovery ability of the individual. Most experts agree that three
workouts per week with one day of rest between sessions
allows adequate recovery, especially for the beginner. If the
resistance training is not excessive, only moderate amounts
of delayed muscular soreness should be experienced one day
after the session. As the lifter advances and his or her body is
better able to tolerate and recuperate from the resistance
exercise sessions, the frequency of training can be increased.
Well-conditioned athletes may be capable of, and need
training frequencies of 4 to 5 days in a row to improve
significantly and achieve their desired goals. When consecu-
tive training day sequences are used, it is usually beneficial
to do different exercises for the same muscle groups and use
different resistances for the exercises. When training is per-
formed on consecutive days, it often involves the use of a split
routine (different body parts exercised each day), or a split
program (different exercises for the same body part performed
each day). There are many books available at the library or
your local book store for the intermediate and advanced
weight training enthusiast. It is also recommended that you
work with a qualified personal trainer to achieve your ultimate
goals.
Order of Exercise
Leaders in the field of strength and conditioning believe that
working the larger muscle groups first (chest, back, legs),
should take priority over training the smaller muscle groups
(biceps, triceps, deltoids, calves). The reason behind this
exercise order is that the exercises performed in the begin-
ning of the workout are the ones that are going to require the
greatest amount of muscle mass to perform. Hence, exercis-
ing the smaller muscle groups first will deplete the body of the
energy necessary to stimulate the larger muscle groups. Arm-
to-leg ordering allows for some recovery of the arm muscles
while the leg muscles are exercised. “Stacking” exercises is a
common practice among body builders as a way to attempt
to bring about muscle hypertrophy. Stacking is loading up
different exercises on the same muscle group (ie. standing
bicep curls, preacher curls, one arm concentration curls). The
exercise order will have a significant impact on the training
stimulus stress level in a training session.
Scheduling Training
Finding the time to do it is one of the most difficult aspects
of a training program. Once you have established a time to
workout you should plan a training routine based on what
muscles to involve on which day. As previously discussed, the
larger muscle groups such as the chest, back, and legs should
take priority over working the smaller muscle groups. Give
your muscles at least 48 hours (but no more than 72 hours) of
rest in between sessions.
eXerciSe preScriptiOn
25
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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-
takes is doing too much. Because beginners
often make good gains quickly, many fall into
the trap of thinking that more is better. This may
be true later in the training equation, but not for
the novice. Some of the most common injuries
occur as a result of taking on too much, too
soon.
One of the questions most frequently asked is,
“How much weight should I use?” Determin-
ing the weight for each exercise will vary from
person to person. The weight for each exercise
will be lifted in sets and repetitions. Repetition
is defined as one execution of any exercise. A
set is a combination of any number of repeti-
tions of one exercise.
Experimentation at each exercise station is a
good technique for determining the starting
weight for an individual. Take the chest press
exercise for example. Performing this exercise
with a weight that can be pressed 30 times with
ease will not help you achieve any particular
goals. Adding the appropriate amount of weight
that will allow you to perform a maximum of 8
to 12 repetitions will help you obtain the results
you desire.
On the other hand, if you put too much weight
on the press bar and press it 4 or 5 times,
then common sense will tell you to reduce the
weight, wait a few minutes, then try again.
Remember, never sacrifice perfect form just
for the sake of lifting heavier weight. This is a
sure-fire, one-way trip down the road to injury.
Making muscles work hard, with proper form is
the name of the game.
Now that you understand how to test each sta-
tion for your starting amount of resistance, you
should know which muscles to train first. Train-
ing the large muscles groups first, such as your
chest, legs, and back, should be done before
training your small muscle groups like the arms,
shoulders, and calves.
Starting with the large muscle groups will help
you achieve and maintain quicker gains. The
large muscles groups will require more stimula-
tion and a higher intensity level than the smaller
muscle groups. Training your arms with all-out
intensity and training your chest immediately
afterwards will not leave you with enough en-
ergy necessary to properly stimulate the muscle
fibers in your chest. Moreover, because the
triceps are required in chest press movements,
your arm muscles will fail much more quickly
than your chest muscles, which will also hold
back your chest training.
As a beginner, you will find that your gains will
come quickly. The excitement and enthusiasm
that comes with these gains may cause you
to spend even more time on your gym. Take
it easy! Remember, just as too little exercise
won’t stimulate muscle growth...too much
exercise won’t either.
You need to give your body plenty of rest, es-
pecially if you’re still sore from the last workout.
This will keep you fresh and growing stronger.
NEVER TRAIN A BODY PART THAT IS STILL
SORE FROM THE PREVIOUS WORKOUT.
Performing some flexibility exercises is a good
way to keep the blood flowing through the sore
area, but do not train these muscles again until
you are feeling recovered.
Speaking of soreness, there is something else
that you, as a beginner, should be aware of:
If you work out - your muscles will get sore.
The majority of muscle soreness comes from
microtears and a build up of lactic acid in the
muscle fibers. This is the result of intense
exercise. Muscle soreness can become a
problem when the body is pushed too fast and
too quickly. As a beginner, tendons, ligaments,
joints and tissues have not yet developed the
ability necessary to recover from high intensity
exercise. A general warm up of stretching and
light calisthenics prior to exercise can possibly
reduce the amount of post-exercise muscle
soreness. A good cool down of stretching and
cardio work may also decrease muscle sore-
ness.
Now that we have laid a good foundation of
the “do’s and don’ts”, let’s get into something
a little more specific. The Beginner’s Strength
Training Program. One of the best beginner’s
programs is the three-days-a-week routine. For
example, do a whole-body workout on Monday,
Wednesday and Friday. Use the other days for
rest and recuperation. As previously discussed,
you want to start with the large muscle groups
first, then move on to the small muscle groups.
Perform one exercise per muscle group that
consists of 2 or 3 sets of 8 to 12 repetitions.
Follow this routine for at least six to eight
weeks in order for your body to establish the
proper stimulation for growth.
One or two exercises per muscle group may
not sound like enough to produce any results,
but if you’re a beginner - it most definitely will.
As you continue to train and your body adapts
to your exercise routine and recuperative de-
mands you place upon it, you’ll be able to add
more sets and exercises to your routine.
Another point that is highly recommended is
the assistance of a personal trainer. Through
the use of a personal trainer you can learn the
mechanics and techniques of exercise, how to
use proper form to avoid injury and details on
proper nutrition. A good trainer will also provide
MOTIVATION.
When choosing a personal trainer, here are
some tips: Choose an individual that is certified
through an accredited association. This is a
good way to ensure that he or she is qualified
to give you what you need. Also, take a look
at what kind of shape they are in. If you want
to be in great shape, look for a trainer who is in
great shape. They will know what it takes to get
results. Here are a few recommended organiza-
tions:
• National Strength & Conditioning
(719) 632-6722
• American College of Sports Medicine
(317) 637-9200
• National Academy of Sports Medicine
(312) 929-5101
Sample Workout Routine When
Training For STRENGTH
Exercises Reps Sets
Leg Press / Squat 6 to 10 3 or 4
Leg Extension 8 to 12 2 or 3
Leg Curl 8 to 12 2 or 3
Calf Raise 8 to 12 2 or 3
Bench /
Chest Press 6 to 10 2 or 3
Incline Press 8 to 12 2 or 3
Incline Pec Fly 8 to 12 2 or 3
Lat Pulldown 8 to 12 2 or 3
Seated Row 8 to 12 2 or 3
Military Press 8 to 12 2 or 3
Upright Row 8 to 12 2 or 3
Bicep Curl 8 to 12 2 or 3
Tricep Pressdown 8 to 12 2 or 3
Tricep Extension 8 to 12 2 or 3
Resistance
Ab Crunch 20 to 30 2 or 3
Resistance
Oblique Crunch 20 to 30 2 or 3
Rest period between sets should be
about 60 to 90 seconds.
traininG tipS fOr BeGinner’S
26
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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.
cOMMOn traininG MiStaKeS
27
Once you have determined your personal goals, you
will need to set up a schedule that helps you attain
them. Set up a schedule that includes the number of
workouts per week, the type of workout activity, the
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
components to achieve successful results:
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It is important to first estab-
lish specific and realistic
goals. You should determine
your long term goal and then
set a series of short term
goals that will help you attain
your long term goal. The
most common goals are:
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perSOnal prOGraM
28
There are three basic types of
weight training methods:
1. Training for muscular
endurance and definition
2. Training for strength
3. Training for power and
muscle mass
You should select a training
method that reflects both your
present fitness level and your
long term goals. You should
begin carefully and with proper
professional guidance. You
can always move from one
training method to another as
you progress.
If you are beginner, you should
start slowly and carefully,
gradually increasing the
frequency and intensity of your
training. Always play it safe
– be realistic about your goals
and your schedule. Realistic
goals are safer and easier to
follow.
Which is the right training
method for you? First, take a
look at your present physique
and determine your objec-
tives. Do you want a trim,
toned, well-defined body? Are
you involved in a sport where
speed, strength and power are
most important? Maybe you
want bulging muscles and a
terrific V-shape torso so you
look great on the beach. Once
you make a decision on what
the final results should be, you
can set up your personal pro-
gram using the proper training
method to achieve your goals.
7VÊÌÀ>}ÊiÌ`ÊÃÊÀ}ÌÊvÀÊÞÕ¶
FOR MUSCULAR
ENDURANCE & DEFINITION
This training method incorporates
achieving and maintaining a high
cardiovascular (heart) rate and
helps burn away excess fatty
tissue. It also adds muscle
definition and muscular endurance
to your entire body. Exercises
are most commonly performed
for 15 to 20 repetitions and 3 to
4 sets using a light to moderate
weight. The rest period between
sets should be about 30 seconds.
These short rest intervals will help
maintain an elevated heart rate
and prevent the muscles from
cooling down.
FOR STRENGTH
This type of training is the most
popular of the three and is
designed specifically for increasing
strength throughout the muscle
and the muscle-tendon junction.
This type of training is especially
important for athletes. Normally,
exercises are performed using
moderate to heavy weight for 8 to
12 repetitions and 2 to 3 sets. The
rest period between sets should
be from 60 to 90 seconds. This
allows a degree of muscle
recovery before you hit them
again.
FOR POWER
AND MUSCLE MASS
This is the method most
often used by bodybuilders
and is recommended only for
the intermediate and advanced
lifter. The weights used are heavy
— this shocks the muscles and
stimulates a more rapid increase in
muscle size. Usually exercises are
performed for 2 to 6 repetitions
and 3 to 4 sets using very heavy
weight. The rest period between
sets should be from 3 to 4
minutes. The prolonged rest
periods allow ample time for
recovery between sets.
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You need to decide which of the above
training methods is best suited to
accomplish your personal goals.
-" \
Study the exercise poster that came with
your Body-Solid machine and select one or
two exercises per body part (body parts are
listed to the left of the exercise pictures). Be
sure to include exercises for all body parts.
If you leave out certain body parts your
exercise routine and your body will not be
balanced. If you are trying to increase
muscle mass or increase strength to a
muscle group it is alright to add extra
exercises to the area you are particularly
concerned about.
/,\
Coordinate your body part exercise program
and your personal schedule. If you select
one exercise per body part you can normally
do your entire routine in the same workout.
If you choose to do more than 12 exercises
you may decide to divide your workout
routine into upper and lower body exercises.
You can split your schedule to work upper
body one day and lower body the next day.
Remember to rest each particular muscle
group 48 hours before working it again.
"1,/\
Order the exercises in your routine so you
are working the large muscle groups first
and the small muscle groups last.
/\
Keep a record! Write down the exercises,
number of sets, number of reps and the
amount of resistance (weight).
Beginnerʼs Sample Workout Routine
When Training For Definition
Exercise Reps Sets
Chest Press 15 to 20 3 or 4
Lat Pulldown 15 to 20 3 or 4
Shoulder Press 15 to 20 3 or 4
Tricep Pressdown 15 to 20 3 or 4
Bicep Curl 15 to 20 3 or 4
Leg Press/Squat 15 to 20 3 or 4
Leg Extension 15 to 20 3 or 4
Leg Curl 15 to 20 3 or 4
Calf Raise 15 to 20 3 or 4
Ab Crunch 20 to 30 3 or 4
Rest period between sets should be about
30 seconds.
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deterMine YOur traininG MetHOd
29
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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
This powerful muscle group is the
cornerstone of a well-developed
upper body. To most thoroughly
work your pecs, include both
pressing and fly movements and
vary the angle of the bench from
decline to flat to incline.
BENCH / CHEST PRESS
INCLINE PRESS
DECLINE PRESS
PEC FLY
INCLINE FLY
DECLINE FLY
CABLE CROSSOVER
DIPS
SHOULDERS
The shoulder joint, which has the
greatest range of motion of all
joints in the body, is best worked
by training all three deltoid heads.
Include a pressing movement
followed by a raise for each of the
three heads.
SHOULDER PRESS
BEHIND THE NECK PRESS
FRONT DELTOID RAISE
LATERAL (SIDE) DELTOID RAISE
BENT-OVER LATERAL DELTOID
RAISE
REVERSE PEC-FLY
UPPER BACK
A powerful upper back is marked
by both middle-back thickness and
width (the sought-after V-taper).
This is best achieved by combining
various rows with pull-downs
and pull-ups. Remember to vary
your grip to slightly change the
stimulus.
PULL UP
UPRIGHT ROW
LAT PULLDOWN
SEATED ROW
BENT OVER ROW
HIGH ROW
REVERSE GRIP PULLDOWN
TRAPS
A signature muscle of a strong
upper back, well-developed traps
help prevent neck injury. Shrug
movements should be done with
heavy weights in a straight up-and-
down motion.
STRAIGHT BAR SHRUG
DUMBBELL SHRUG
BEHIND THE BACK SHRUG
UPRIGHT ROW
LOWER BACK
Important not only for spinal
protection but also because it’s the
seat of power for many exercises.
If you spend a great deal of time
crunching for abs, you need to
balance your training for complete
development and muscular
balance.
PULL UP
UPRIGHT ROW
LAT PULLDOWN
SEATED ROW
BENT OVER ROW
HIGH ROW
REVERSE GRIP PULLDOWN
TRICEPS
This three-headed muscle on the
back of your arm is involved in
extension of the elbow. Like the
biceps, the triceps cross the elbow
and shoulder joints. Because of
this, you can and should work the
triceps through a variety of angles
to ensure complete development.
LYING TRICEPS EXTENSION
CABLE TRICEPS EXTENSION
CABLE TRICEPS PRESSDOWN
CLOSE-GRIP BENCH PRESS
REVERSE-GRIP PRESSDOWN
TRICEPS PRESS
DIPS
BICEPS / FOREARMS
A two-headed muscle, the biceps’
primary focus is to flex your elbow
and supinate your wrist. The
ability to build your biceps peak is
largely genetic, but exercises that
maximally stress the short head
will help.
BICEPS
STANDING BICEP CURL
SEATED BICEP CURL
INCLINE CURL
PREACHER CURL
CONCENTRATION CURL
ONE-ARM CABLE CURL
FOREARMS
WRIST CURL
REVERSE WRIST CURL
ABDOMINALS
The rectus abdominus has upper
and lower regions. Include both
upper and lower ab movement to
emphasize those areas, and do
twisting movements to work the
obliques for complete develop-
ment.
UPPER AB REGION
CABLE AB CRUNCH
DECLINE BENCH CRUNCH
LOWER AB REGION
REVERSE CRUNCH
HANGING KNEE RAISE
HIP THRUST
OBLIQUES
CABLE SIDE BEND
OBLIQUE CRUNCH
THIGHS / GLUTES
The main muscles of the thighs
are the quadriceps which are
composed of four muscles. You
have several others near the hip
joint, including the body’s largest
muscle group, the gluteals. Multi-
joint movements (in which action
occurs at both the hip and knee
joints) are your best choice to work
these muscles.
BACK SQUAT
FRONT SQUAT
LEG PRESS
LUNGE
REVERSE LUNGE
STEP-UP
LEG EXTENSION (does not work
glutes)
HAMSTRINGS
On the back of the thighs, the
hamstrings balance the quads
and allow for a wide range of
movement. Good exercise choices
include those that work the
hamstrings and both the hip and
knee joints.
DEADLIFT
STIFF-LEGGED DEADLIFT
GOOD MORNING
LYING LEG CURL
SEATED LEG CURL
ONE-LEGGED STANDING LEG
CURL
CALVES
Calves consist of two major
muscles, the gastrocnemius and
soleus. The latter is best worked
when the knee is flexed, as in the
seated calf raise.
STANDING CALF RAISE
SEATED CALF RAISE
DONKEY CALF RAISE
LEG PRESS CALF RAISE
HACK SQUAT CALF RAISE
eXerciSe tipS
30
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31
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fitneSS GOalS
32
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43
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33
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34
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35
-/,/
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.
StretcHinG
36
-/,/
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
hand.
4. Hold for 10 seconds.
5. Repeat with the left arm.
Stretching the
upper back
1**,Ê
Arms Straight Up Above Head (Pillar)
MUSCLE(S) AFFECTED: latissimus dorsi and wrist flexors
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.
Stretching the
shoulders,
chest and
upper back
Ê"7,Ê
Spinal Twist (Pretzel)
MUSCLE(S) AFFECTED: internal oblique,
external oblique and spinal erectors
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
Semi-Leg Straddle
MUSCLE(S) AFFECTED: spinal erectors
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.
Stretching the
lower back
and sides
Stretching the
lower back
from seated
position
StretcHinG
37
-/,/
--
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.
3. Reach upward with straight arms.
4. Keeping arms straight, lean from waist to left side.
Do not bend knees.
5. After moving as far as possible, hold for 10 seconds.
6. Repeat to the left side.
Stretching the
sides, upper
back and
shoulders
-"1,
Seated Lean-Back
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
shoulders joints
-/
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.
Stretching the
chest
Remember... do all stretches in a
smooth, slow, controlled manner.
StretcHinG
38
-/,/
*"-/,",Ê"Ê/
Sitting Toe Touch
MUSCLE(S) AFFECTED: hamstrings,
spinal erectors and gastrocnemius
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
insertion of the
hamstrings and
calves.
Stretching the
hamstrings with
emphasis on the
middle portion.
Stretching the
hamstrings with
emphasis on the
upper portion.
,"
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.
Stretching the
groin.
StretcHinG
39
-/,/
Ê,"
Straddle (Spread Eagle)
MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors,
adductors and sartorius
1. Sit with the upper body nearly vertical and legs straight, and
spread legs as far as possible.
2. With right hand, grasp toes of right foot and pull on toes slightly,
while pulling chest toward right leg. Hold for 10 seconds.
3. Release toes and relax foot.
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
insertion of the
hamstrings and
calves.
Stretching the
hamstring and groin
with emphasis on the
upper portion.
Stretching the groin,
lower back and
hamstring.
StretcHinG
40
-/,/
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.
Preparing to stretch
the achilles tendon by
slightly bending the
knee.
Stretching the
achilles tendon by
lowering the heel.
StretcHinG
41
-/®7","1/
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.
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.
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.
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.
Vertical Grip
iÃÌÊ*ÀiÃÃ
(Pectorals)
Horizontal Grip
iÃÌÊ*ÀiÃÃ
(Pectorals)
}Ê>LiÊÀÃÃÛiÀÊ
(Upper Pectorals)
ViÊ*ÀiÃÃ
(Upper Pectorals)
cHeSt wOrKOut
42
®7","1/
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.
>ÌÊ*Õ`Ü
(Latissimus Dorsi)
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.
-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)
cHeSt wOrKOut
43
,-®7","1/
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.
-i>Ìi`Ê/ÀVi«ÊÝÌiÃ
(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.
/ÀVi«Ê*ÀiÃÃ`Ü
(Triceps)
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.
-Ì>`}Ê>LiÊÕÀ
(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.
ViÌÀ>ÌÊÕÀ
(Biceps)
arMS wOrKOut
44
-"1,-®7","1/
1. Insert pin into weight stack at desired resistance level.
2. Attach the Low Row Bar to low pulley cable.
3. Take an overhand grasp of the Bar with your hands approximately 6
inches apart.
4. Facing the machine, stand 1 to 2 feet away from the pulley with your
feet set shoulder width apart. Allow the weight to extend your arms
downward with the bar resting across your thighs.
5. Keeping your elbows above your hands at all times, slowly pull the bar
upward until the backs of your hands lightly touch your chin.
6. Pause for a moment, then slowly return to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.
1«À}ÌÊ,Ü
(Deltiods & Trapezius)
1. Insert pin into weight stack at desired resistance level.
2. Attach Stirrup Handle (optional) to low pulley cable.
3. Take an overhand grasp of the Stirrup Handle (optional) with your palm
facing down.
4. Facing away from the machine, stand 1 to 2 feet away from pulley.
5. Using shoulder muscle strength, slowly raise the handle upward
and forward in a semicircular arc until it is in a position slightly above
your shoulder level.
6. Pause for a moment, then slowly return the Handle along the same arc,
back to the starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.
iÌ`Ê,>Ãi
(Deltiods)
-®7","1/
pad to the flat upright position.
your shoulders, keeping your hands planted firmly on your upper chest
LÊÀÕV
pad to the flat upright position.
your shoulders, keeping your hands planted firmly on your upper chest
"LµÕiÊÀÕV
SHOulderS wOrKOut
45
-"1,-®7","1/
1«À}ÌÊ,Ü
iÌ`Ê,>Ãi
-®7","1/
1. Insert pin into weight stack at desired resistance level and adjust Press
Arms to Storage position.
2. Attach Tricep / Ab Strap to the middle pulley cable and adjust the back
pad to the flat upright position.
3. Sit comfortably on seat pad. Grasp the Strap and place it securely over
your shoulders, keeping your hands planted firmly on your upper chest
throughout the entire exercise movement.
4. Using Abdominal muscle strength, slowly bend forward at the waist as
far as possible.
5. Pause for a moment, then slowly return back along the same arc, to the
starting position, Repeat movement.
6. Exhale on exertion, inhale on return motion.
LÊÀÕV
(Abdominals)
1. Insert pin into weight stack at desired resistance level and adjust Press
Arms to Storage position.
2. Attach Tricep / Ab Strap to the middle pulley cable and adjust the back
pad to the flat upright position.
3. Sit comfortably on seat pad. Grasp the Strap and place it securely over
your shoulders, keeping your hands planted firmly on your upper chest
throughout the entire exercise movement.
4. Using Abdominal muscle strength, slowly bend forward at the waist
and towards one knee.
5. Pause for a moment, then slowly return back along the same arc, to the
starting position, Repeat movement.
6. Exhale on exertion, inhale on return motion.
"LµÕiÊÀÕV
(Obliques & Abdominals)
aBS wOrKOut
®7","1/
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.
-Ì>`}Êi}ÊÕÀ
(Hamstrings)
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.
i}ÊÝÌiÃ
(Quadriceps)
leG wOrKOut
46
®7","1/
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}Ê``ÕVÌ
(Inner 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.
i}ÊL`ÕVÌ
(Outer Thigh)
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.
ÕÌiÊVL>V
(Gluteus Maximus)
leG wOrKOut
47
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50
PART# QTY KEY# DESCRIPTION
,®*,/-®-/
9Ê+/9ÊÊÊÊ*,/ÊÊÊÊÊÊ-,*/"
A
B
C
D
E
F
G
H
I
J
K
L
M
N
P
Q
1
1
1
1
1
2
1
1
1
1
1
1
1
1
1
1
BSGMF-A
BSGRL-B
BSGSF-C
BSGLEP-D
BSGFP-E
BSGGR-F
BSGPAP-G
BSGPAB-H
BSGFPB-I
BSGRPA-J
BSGLPA-K
BSGLEA-L
BSGSPF-M
BSGBPF-N
BSGBPA-P
BSGB/SP-Q
MAIN FRAME
REAR LEG
SEAT FRAME
LEG EXTENSION POST
FLAT PLATE
GUIDE ROD
PRESS ARM PIVOT
PRESS ARM BRACKET
FLOATING PULLEY BRACKET
RIGHT PRESS ARM
LEFT PRESS ARM
LEG EXTENSION ARM
SEAT PAD FRAME
BACK PAD FRAME
BACK PAD ADJUSTMENT
BACK/SEAT PAD
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,7,®-/
9Ê+/9ÊÊÊÊ*,/ÊÊÊÊÊÊ-,*/"
*>ÀÌÊÕLiÀÃ]ÊiÞÊÕLiÀÃ]Ê>`Ê`iÃVÀ«ÌÊ>ÀiÊÀiµÕÀi`ÊÜiÊÀ`iÀ}Ê«>ÀÌð
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51
PART# QTY KEY# DESCRIPTION
47 1 FOAM ROLLER CUSHION
,7,®-/
9Ê+/9ÊÊÊÊ*,/ÊÊÊÊÊÊ-,*/"
*>ÀÌÊÕLiÀÃ]ÊiÞÊÕLiÀÃ]Ê>`Ê`iÃVÀ«ÌÊ>ÀiÊÀiµÕÀi`ÊÜiÊÀ`iÀ}Ê«>ÀÌð
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52
PART# QTY KEY# DESCRIPTION
,7,®-/
9Ê+/9ÊÊÊÊ*,/ÊÊÊÊÊÊ-,*/"
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
2
2
12
4
2
4
38
2
4
1
1
1
2
26
1
2
1
8
1
2
8
4
6
2
1
6
2
1
1
1
CBB.5X.75
CSB
CPS
CPS
CWFLT.31
CWFLT.31
CWFLT.37
CSLW.5
CSLW.31
CSLW.5
CSLW.37
CJN.5
CJN.37
CNLN.37
CAS.31X.37
CSHB.25x.37
CSHB.37X1.75
CAS.31X.37
CHES.37X.75
CRAB.31
CHEX.37X2.5PTB
CHEX.31X2.25PTB
CHEX.37X1.75PTB
CHEX.37X2.5PTB
CHEX.37X2.75PTB
CHEX.37X3PTB
CHEX.37X7PTB
CSHB.5X5.5PTB
CNLN.37
CFLT.37
BRONZE BUSHING 1/2” X 3/4”
STEEL BUSHING
PULLEY SPACER
PULLEY SPACER
WASHER 5/16”
WASHER 5/16”
WASHER 3/8”
SPRING LOCK WASHER 1/2”
SPRING LOCK WASHER 5/16”
SPRING LOCK WASHER 1/2”
SPRING LOCK WASHER 3/8”
JAM NUT 1/2”
JAM NUT 3/8”
NYLON LOCK NUT 3/8”
ALLEN SCREW 5/16” X 3/8”
SOCKET HEAD BOLT 1/4” x 3/8”
SOCKET HEAD BOLT 3/8” x 1 3/4”
ALLEN SCREW 5/16” x 3/8”
HEX HEAD BOLT 3/8” x 3/4”
ROUND ALLEN BOLT 5/16” X 5/8”
HEX HEAD BOLT 3/8” X 2 1/2” PARTIAL THREAD
HEX HEAD BOLT 5/16” X 2 1/4” PARTIAL THREAD
HEX HEAD BOLT 3/8” X 1 3/4” PARTIAL THREAD
CARRIAGE BOLT 3/8” X 2 1/2” PARTIAL THREAD
HEX HEAD BOLT 3/8” X 2 3/4” PARTIAL THREAD
HEX HEAD BOLT 3/8” X 3” PARTIAL THREAD
HEX HEAD BOLT 3/8” X 7” PARTIAL THREAD
HEX HEAD BOLT 1/2” X 5 1/2” PARTIAL THREAD
NYLON LOCK NUT 3/8”
WASHER 3/8”
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reference drawinGS
53
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,
neither the publisher nor the author can accept responsibility
for any errors in, or omission from, the information given.
®
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eXplOded View diaGraM
47
1900 S. Des Plaines Ave.
Forest Park, Il 60130
1 (800) 556-3113
Hours: M-F 8:30 - 5:00 CST
c
Copyright 2003. Body-Solid. All rights reserved. Body-Solid reserves the right to change design and specications when we feel it will improve the product.
Body-Solid machines maintain several patented and patent pending features and designs. All rights reserved on all design patents and utility patents.
