Body-Solid SCB1000 Pro Clubline Counter-Balanced Smith User Manual

OWNER’S MANUAL

Assembly Instructions

SCB1000

Reference Drawings

Note: Due to continuing product improvements, speci! cations 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.

Important Safety Instructions

B e fore 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 SCB1000. 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 quali! ed 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 SCB1000 on a solid, level

surface. Locate the unit a few feet from the walls or

furniture to provide easy access.

The SCB1000 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 Body-Solid SCB1000.

After assembly, you should check all functions to

ensure correct operation. If you experience problems,

! r st 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.

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

Body-Solid 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,

check out the of! cial Body-Solid website at

www.bodysolid.com or contact an authorized

Body-Solid dealer or a Body-Solid factory-authorized

service company or contact Body-Solid 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: Body-Solid, Inc.

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.

STEP

Be careful to assemble all components

in the sequence they are presented.

NOTE:

Finger tighten all hardware in this step. Do Not wrench tighten until end of step 6.

A. Connect Left Front Support Tube (AL) to Rear Support Tube (B) by using:

Four 32 (M12x85 hex head bolt)

Eight 40 (M12 washer)

Four 51 (M12 nylon lock nut)

B. Insert Square End Cap (1) into Left Front Support Tube (AL).

C. Attach Bottom Connect Tube (C) and Connect Plate (D) to Rear Support Tube (B) by using:

Four 32 (M12x85 hex head bolt)

Eight 40 (M12 washer)

Four 51 (M12 nylon lock nut)

D. Attach Upper Connect Tube (E) and Connect Plate (F) to Rear Support Tube (B) by using:

Two 32 (M12x85 hex head bolt)

Four 40 (M12 washer)

Two 51 (M12 nylon lock nut)

STEP

Above shows STEP 1 assembled and completed.

STEP

Be careful to assemble all components

in the sequence they are presented.

NOTE:

Finger tighten all hardware in this step. Do Not wrench tighten until end of step 6.

A. Connect Right Front Support Tube (AR) to Rear Support Tube (B) by using:

Four 32 (M12x85 hex head bolt)

Eight 40 (M12 washer)

Four 51 (M12 nylon lock nut)

B. Insert Square End Cap (1) into Front Support Tube Right (AR).

C. Connect Bottom Connect Tube (C) and Connect Plate (D) to Rear Support Tube (B) by using:

Four 32 (M12x85 hex head bolt)

Eight 40 (M12 washer)

Four 51 (M12 nylon lock nut)

D. Connect Upper Connect Tube (E) and Connect Plate (F) to Rear Support Tube (B) by using:

Two 32 (M12x85 hex head bolt)

Four 40 (M12 washer)

Two 51 (M12 nylon lock nut)

STEP

Above shows STEP 2 assembled and completed.

STEP

Be careful to assemble all components

in the sequence they are presented.

NOTE:

Finger tighten all hardware in this step. Do Not wrench tighten until end of step 6.

A. Connect Weight Plate Support Tube (R) and Connect Plate (S) to Rear Support Tube (B)* as shown

in the diagram by using:

Twelve 32 (M12x85 hex head bolt)

Twenty-four 40 (M12 washer)

Twelve 51 (M12 nylon lock nut)

B. Slide Rubber Stopper B (4) onto Weight Plate Support Tube (R).

*NOTE: Use silicon spray to install “Rubber Stoppers” on Support Tube and Slide Bar.

STEP

Above shows STEP 3 assembled and completed.

STEP

Be careful to assemble all components

in the sequence they are presented.

NOTE:

Finger tighten all hardware in this step. Do Not wrench tighten until end of step 6.

Some or all components may be pre-installed.

A. Connect Hanger Plate (Y) to Left Front Support Tube (AL) and Right Front Support Tube (AR) as

shown in the diagram by using:

Twelve 30 (M12x90 hex head bolt)

Twelve 40 (M12 washer)

B. Install Pulleys (2) to Left Front Support Tube (AL) and Right Front Support Tube (AR) by using:

Two 31 (M10x90 hex head bolt)

Four 41 (M10 washer)

Two 10 (spacer)

Two 11 (spacer)

Two 50 (M10 nylon lock nut)

C. Route Guide Cable (60) around pulleys as shown in the diagram.

D. Thread Nylon Lock Nut (52) onto the end of Guide Cable (60).

STEP

Above shows STEP 4 assembled and completed.

STEP

Be careful to assemble all components

in the sequence they are presented.

NOTE:

Finger tighten all hardware in this step. Do Not wrench tighten until end of step 6.

A. Slide Right Slide Tube (H) and Left Slide Tube (J) into Bar (G).

B. Raise Slide Bar (P) and slide the bar assembly up.

C. Connect Guide Cable (60) to Left Slide Tube (J) and Right Slide Tube (H) and tighten using

Round Allen Head Bolt (36), and insert Washer (14) right side and left side onto bar.

D. Connect Right Loading Tube (M) and Left Loading Tube (N) to Right Slide Tube (H) and

Left Slide Tube (J) respectively and secure by tightening Hex Head Bolt (34).

E. Secure Right Loading Tube (M) and Left Loading Tube (N) to Bar (G) using:

Two 38 (M10x25 allen head bolt)

Two 46 (M10 spring washer)

Two 19 (big washer)

F. Insert Tube (15) into Right Loading Tube (M) and Left Loading Tube (N) and secure using:

Two 51 (M12 nylon lock nut)

Four 40 (M12 washer)

Two 35 (M12x45 hex head bolt)

Bring assembly up and af! x to Hanger Plate (Y).

G. Slide Rubber Stopper (3), Right Adjust Tube (K) and Left Adjust Tube (L) up Slide Bar (P) as shown

in the diagram.

H. Lower Slide Bar (P) into slots and secure using Hex Head Bolt (33).

STEP

Above shows STEP 5 assembled and completed.

STEP

Be careful to assemble all components

in the sequence they are presented.

NOTE:

Finger tighten all hardware in this step. Do Not wrench tighten until end of step 6.

A. Attach both Weight Plates (Q) to Guide Cable (61) and secure using nut (18).

B. Connect Outer Cover (T) and Inner Cover (U) by sliding into position as shown in the diagram

and secure using:

Two 37 (M8x130 hex head bolt)

Four 42 (M8 washer)

Two 54 (M8 nylon lock nut

Tighten the remaining pre-installed bolts.

C. Connect Outer Cover (W) and Inner Cover (V) by sliding into position as shown in the diagram

and secure using:

Two 37 (M8x130 hex head bolt)

Four 42 (M8 washer)

Two 54 (M8 nylon lock nut

Tighten the remaining pre-installed bolts.

STEP

Note: Do not wrench tighten bolts

until the end of this step.

Above shows STEP 6 assembled and completed.

Warnings, Safety & Maintenance

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 Body-Solid 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

#DWRULE-4

Warning Label for Rules

#DWSM-5

Warning Label for Maintenance

Warnings, Safety & Maintenance

Precision craftsmanship assures Body-Solid’s ability to

consistently deliver products of the highest standards. Our

products have been carefully designed to ensure safe, ef-

! c ient long term operation.

However, it must be realized that safe use of this equip-

ment requires that owners carefully read and follow the

Body-Solid use recommendations, warnings, and mainte-

nance guidelines in this Owners Manual.

Routine inspection and maintenance is of critical impor-

tance to ensure the maximum safety and performance of

the SCB1000. Body-Solid uses the highest quality materi-

als available, but wear is inevitable. Therefore, you must

carefully inspect your equipment as outlined in the Mainte-

nance 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 Te" on 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.

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 moderate levels of intensity. Running

and jogging are examples of aerobic exercise.

ANAEROBIC

Exercise that primarily uses the body’s stored fuel for energy. Intense weightlifting is an

example of an anaerobic exercise.

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 movement 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 exertion 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

plateus 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. bicep 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 cannot move.

ISOTONIC EXERCISE

Shortens and lengthens the muscle through a complete range of motion. This defines weight

training with full range of motion.

MUSCLE FAT IGUE

Fatigue is when you can’t possibly do another rep without sacrificing form.

MUSCULAR ENDURANCE

The ability to perform repetitive muscular contractions against some resistance.

MUSCULAR STRENGTH

The maximum force that can be applied by a muscle during a single maximum 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 concentric contraction of that muscle for the pur-

pose 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

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 aqualified 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

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, over consumption, 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 conse-

quences.

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, hydrogen 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 con-

sumed come from carbohydrates (American Diabetes

Association, 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 con-

tain dietary fiber. Dietary fiber is a term used when

referring to substances found in plants that cannot be

broken down by the human digestive system. Although

fiber cannot be digested, it is important in helping to

avoid cancers of the digestive system, hemorrhoids,

constipation, and diverticular disease because it helps

food move quickly and easily through the digestive sys-

tem. It is recommended that people consume 20 to 30

grams of fiber per day (American Diabetes Association,

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, protec-

tion 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 temperature. 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 composed 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 build-

ing blocks for proteins that can be used for energy.

Amino acids can combine in innumerable ways to form

proteins, 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 recommended 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 essential 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, carbohydrates 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 quantities (calcium, phosphorus, potassi-

um, 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, fluo-

ride, iodine, manganese, 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

condition 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 decreas-

ing the amount of salt added to foods when cooking.

In conclusion...don’t forget hydration. Water is consid-

ered 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 reg-

ulate temperature and to transport substances through-

out the body.

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.

For more information on nutrition visit your local library

or book store. There are many excellent books avail-

able.

NUTRITION

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

recommended and very effective for individuals who are untrained or just beginning a

resistance training program. One-set programs might also be used for simple mainte-

nance once you are in shape. It is important to note that low-volume set programs will

increase strength in untrained individuals, but more complex physiological adapta-

tions, 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 during 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 probably 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 train-

ing 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 consecutive-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 performed 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 qual-

ified 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 beginning of the workout are the ones that are going to

require the greatest amount of muscle mass to perform. Hence, exercising 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

TRAINING TIPS

FOR BEGINNER’S

As a beginner, one of the most common mistakes 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?” Determining 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 repetitions 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 station for your

starting amount of resistance, you should know which muscles

to train first. Training 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 stimulation 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 energy 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, especially 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 soreness.

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 Tr aining 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 demands

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 organizations:

• 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 8 to 12 2 or 3

Leg Extension8 to 12 2 or 3

Leg Curl 8 to 12 2 or 3

Calf Raise 8 to 12 2 or 3

Bench / Chest Press 8 to 12 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.

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.

COMMON TRAINING

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 yourself 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.

SETTING UP YOUR

PERSONAL PROGRAM

It is important to first establish 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:

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:

Muscular Endruance & Definition

Increase Power & Muscle Mass

Increase Strength

Stretching

Weight Training

Aerobic Exercise

Nutrition

If your personal goals

involve losing a

considerable amount

of body fat you will

need to focus more

on aerobic exercise

and weight training

for muscular

endurance and

definition.If your

goals involve a large

increase in muscle

size you will need to

focus on power and

muscle mass weight

training. Depending

on your goals, you

will have different

nutritional

requirements.

FIRST:

You need to decide which of the above training methods is best

suited to accomplish your personal goals.

SECOND:

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.

THIRD:

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.

FOURTH:

Order the exercises in your routine so you are working the

large muscle groups first and the small muscle groups last.

FIFTH:

Keep a record! Write down the exercises, number of sets,

number of reps and the amount of resistance (weight).

BEGINNER’S SAMPLE WORKOUT ROUTINE

WHEN TRAINING FOR DEFINITION

Exercise Reps Sets

Bench / 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.

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

objectives. 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 program

using the proper training method to

achieve your goals.

Which training method is right for you?

DESIGNING YOUR PERSONAL ROUTINE

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.

DETERMINE YOUR

TRAINING METHOD

EXERCISETIPS

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.

TRAIGHT 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.

LYI NG 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, but you can’t isolate one

area over the other. Still, include both

upper and lower ab movement to more

strongly emphasize those areas, and

do twisting movements to work the

obliques for complete development.

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 gluteal. Multijoint

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

LYI NG 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

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.

ANATOMY

CHART

FRONT VIEW

Note: These illustrations depicting exaggerated musculature are

not in the textbook anatomical position. As such, they are inexact

for medical purposes but are useful for a general understanding.

BACK VIEW

Neck

Omohyoid

Sternohyoid

Sternocleidomastoid

Trapezius

Chest

Pectoralis Major

Pectoralis Minor

(beneath major)

Shoulders

Deltoid

anterior head

middle head

posterior head

Back

Teres Minor

Teres Major

Infraspinatus

Rhomboid Major

Biceps

Brachialis

Biceps Brachii

long head

short head

Calves

Gastrocnemius

Soleus

Peroneus Brevis

Flexor Hallucis Longus

Glutes

Gluteus Medius

Gluteas Maximus

Abs

External

Oblique

Triceps

Triceps Brachii

lateral head

longhead

medial head

Hamstrings

Iliotibial Band

Biceps Femoris

Adductor Magnus

Semitendinosus

Gracilis

Semimembranosus

Abs

Serratus Anterior

External Oblique

Rectus Abdominis

Tendinous Inscriptions

Thighs

Sartorius

Pectineus

Adductor Longus

Gracilis

Tensor Fasciae Latae

Calves

Gastrocnemius Peroneus Longus

Tibia (bone) Soleus Extensor Digitorum Longus

Tibialis Anterior

Pronator

Teres

Palmaris

Longus

Extensor

Pollicis

Brevis

Extensor

Pollicis Longus

Flexor Carpi Radialis

Brachioradialis

Flexor

Carpi

Ulnaris

Vastus Lateralis

Rectus Femoris

Patella (kneecap)

Trapezius

Erector Spinae

(deep)

Latissimus

Dorsi

Thoracolumbar

Fascia

Vastus

Medialis

Forearms

Extensor

Carpi Ulnaris

Abductor

Pollicis

Longus

•

SHORT-TERM GOALS

Date Set

Date Accomplished

Goal

Reward

Date Set Date Accomplished

Goal

Reward

Date Set Date Accomplished

Goal

Reward

LONG-TERM GOALS

Goal

Reward!

*Make several copies of this page to keep track of your goals and accomplishments.

You can print more copies of this page by going to http://www.bodysolid.com/support/docs.html

** Don’t forget to reward yourself for a job well-done!

FITNESS GOALS

WEIGHT TRAINING EXERCISE LOG

BEGINNER’S SAMPLE WORKOUT ROUTINE

Keep track of your changes and improvements. It’s a great motivational tool!*

S=Sets

R=Repetitions per set

W=Weight used

* Make several copies of this page to keep track of your progress.

You can print more copies of this page by going to http://www.bodysolid.com/support/docs.html

Date

Exercise

BENCH / CHEST PRESS

LAT PULLDOWN

SHOULDER PRESS

TRICEP PRESSDOWN

BICEP CURL

LEG PRESS / SQUAT

LEG EXTENSION

LEG CURL

CALF RAISE

AB CRUNCH

TOTALS

SR W SR W SR W SR W SR W SR W

SAMPLE WORKOUT ROUTINE WHEN TRAINING FOR STRENGTH

Keep track of your changes and improvements. It’s a great motivational tool!*

S=Sets

R=Repetitions per set

W=Weight used

* Make several copies of this page to keep track of your progress.

You can print more copies of this page by going to http://www.bodysolid.com/support/docs.html

Date

Exercise

LEG PRESS / SQUAT

LEG EXTENSION

LEG CURL

CALF RAISE

BENCH / CHEST PRESS

INCLINE PRESS

INCLINE PEC FLY

LAT PULLDOWN

SEATED ROW

MILITARY PRESS

UPRIGHT ROW

BICEP CURL

TRICEP PRESSDOWN

TRICEP EXTENSION

RESISTANCE AB CRUNCH

RESISTANCE OBLIQUE CRUNCH

TOTALS

SR W SR W SR W SR W SR W SR W

WEIGHT TRAINING EXERCISE LOG

INTERMEDIATE AND ADVANCED LIFTERS...

Design your personal strength training program.

Keep track of your changes and improvements. It’s a great motivational tool!*

S=Sets

R=Repetitions per set

W=Weight used

* Make several copies of this page to keep track of your progress.

You can print more copies of this page by going to http://www.bodysolid.com/support/docs.html

Date

Exercise

TOTALS

SR W SR W SR W SR W SR W SR W

WEIGHT TRAINING EXERCISE LOG

STRETCHING

& FLEXIBILITY

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.

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.

UPPER BACK

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.

UPPER BACK

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.

LOWER BACK

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.

Stretching the

upper back

Stretching the

shoulders, chest

and upper back

Stretching

the low back

and sides

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

LOWER BACK

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.

HIPS

Forward Lunge (Fencer)

MUSCLE(S) AFFECTED: iliopsoas, rectus femoris

1. Standing, take a long step forward (as with the lunge) with the

right leg and flex the right knee until it is directly over the right foot.

2. Keep right foot flat on floor.

3. Keep back leg straight.

4. Keep back foot pointed in same direction as front foot; it is not

necessary to have heel on floor.

5. Keep torso upright and rest hands on hips or front leg.

6. Slowly lower hips forward and downward.

7. Hold for 10 to 15 seconds.

8. Repeat with the left leg.

HIPS

Supine Knee Flex

MUSCLE(S) AFFECTED: hip extensors (gluteus maximus and hamstrings)

1. Lie on back with legs straight.

2. Flex right leg and lift knee toward chest.

3. Place both hands below knee and continue to

pull knee toward chest.

4. Hold for 10 to 15 seconds.

5. Repeat with left leg.

Stretching the

low back from

seated position

Stretching the

hip flexors

Stretching

the gluteals

and hamstrings

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

SHOULDER

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.

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.

POSTERIOR OF UPPER ARM

Behind-Neck Stretch (Chicken Wing)

MUSCLE(S) AFFECTED: triceps and latissimus dorsi

1. Standing or sitting, flex right arm and raise elbow above head.

2. Reach the right hand down toward the left scapula.

3. Grasp right elbow with left hand.

4. Pull elbow behind head with left hand.

5. Hold for 10 seconds.

6. Repeat with left arm.

Stretching shoulder

joints—sitting

Stretching the chest

Stretching

the triceps

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

NECK

Look Right and Left

MUSCLE(S) AFFECTED: sternocleidomastoid

1. Stand or sit with head and neck upright.

2. Turn head to the right using a submaximal concentric contraction.

Hold for 10 seconds.

3. Turn head to the left using a submaximal concentric contraction.

Hold for 10 seconds.

NECK

Flexion and Extension

MUSCLE(S) AFFECTED: sternocleidomastoid, suboccipi-

tals and splenii

1. Standing or sitting with head and neck upright, flex neck anteriorly

(forward) by tucking chin in toward the chest; hold for 10 seconds.

2. If the chin touches the chest, try to touch lower on the chest with

the chin.

3. Extend neck posteriorly (backward) by trying to touch the head to

the trapezius; hold for 10 seconds.

SHOULDER

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.

Rotational flexion

of the neck

Neck flexionNeck extension

Stretching shoulder

joints—standing

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

SIDES

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.

SIDES

Side Bend with Bent Arm

MUSCLE(S) AFFECTED: external oblique, latissimus dorsi, serratus anterior and triceps

1. Stand with feet 14 to 16 inches apart.

2. Flex right arm and raise elbow above head.

3. Reach the right hand down toward the left shoulder.

4. Grasp the right elbow (just above the elbow) with the left hand.

5. Pull the elbow behind head.

6. Keeping arm bent, lean from waist to left side.

7. Do not bend knees.

8. After moving as far as possible, hold for 10 to 15 seconds.

9. Repeat with the left arm.

ANTERIOR OF THIGH AND HIP FLEXOR

Side Quadriceps Stretch

MUSCLE(S) AFFECTED: quadriceps and iliopsoas

1. Lie on left side with both legs straight.

2. Place left forearm flat on floor and upper arm perpendicular to floor.

3. Place left forearm at 45° angle with torso.

4. Flex right leg with heel of right foot moving toward buttocks.

5. Grasp front of ankle with right hand and pull toward buttocks.

WARNING: Do not pull on ankle so hard that pain or discomfort is felt in knee.

6. Move knee backward and slightly upward. The stretch occurs not so

much from the excessive flexion of the knee but from moving the knee

back and slightly up.

7. Hold for 10 to 15 seconds.

8. Repeat with the left leg.

Stretching

the sides, upper

back and shoulders

Stretching

the sides, triceps

and upper back

Stretching the

quadriceps

on side

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

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.

ANTERIOR OF THIGH AND HIP FLEXOR

Kneeling Quadriceps Stretch

MUSCLE(S) AFFECTED: quadriceps

1. Kneel with the balls of the feet on the ground.

2. Keep hips straight (upper leg and torso should be in a straight line).

3. Place palms of hands on buttocks and push slightly forward.

4. With a straight body, lean slightly backward until developmental

stretch is felt in quadriceps.

5. Hold for 10 to 15 seconds.

POSTERIOR OF THIGH

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

quadriceps

kneeling

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

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

POSTERIOR OF THIGH

Semistraddle (Figure Four)

MUSCLE(S) AFFECTED: gastrocnemius, hamstrings and spinal erectors

1. Sit with the upper body nearly vertical and legs straight.

2. Place sole of left foot on left side of right knee. The lateral side of

left leg should be resting on the floor.

3. Lean forward from the waist and grasp toes with right hand and

slightly pull toes toward the upper body as the chest is also pulled

toward right leg. Hold for 10 seconds.

4. Release toes and relax foot.

5. Grasp ankle and continue to pull chest toward right leg. Hold for

10 seconds.

6. Point toes away from body and continue to pull chest toward right

leg. Hold for 10 seconds.

7. Repeat with the left leg.

Remember... do all stretches in a

smooth,slow, controlled manner.

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

Stretching the hamstrings and groin

with emphasis on insertion of

the hamstrings and calves

Stretching the hamstrings and groin

with emphasis on the middle portion

Stretching the hamstrings and groin

with emphasis on the upper portion

Stretching the groin, low

back and hamstrings

GROIN

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

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

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.

POSTERIOR OF LOWER LEG

Bent-Over Toe Raise

MUSCLE(S) AFFECTED: gastrocnemius and soleus

1. Stand with heel of right foot 6 to 8 inches in front of left foot.

2. Flex right foot toward shin (dorsi-flexion) with heel in contact with

floor.

3. Lean forward and try to touch right leg with chest while both legs

are straight.

4. Continue to lean downward with upper body as the foot is

dorsi-flexed near maximal toward the shin.

5. Hold for 10 to 15 seconds.

6. Repeat with the left leg.

Stretching the groin

Stretching calves

without a step

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

Stretching the calves

standing on a step

Preparing to stretch

the achilles tendon by

slightly bending the knee

POSTERIOR OF LOWER LEG

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

achilles tendon by

lowering the heel

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

STRETCHING

WARM-UP/COOL-DOWN

SCB1000 Mainframe Parts List

PART# QTY DESCRIPTION

Part numbers are required when ordering parts.

AL 1 Left Front Support Tube

AR 1 Right Front Support Tube

B 2 Rear support tube

C 1 Bottom Connect Tube

D 2 Connect Plate A

E 1 Upper Connect Tube

F 2 Connect Plate B

G 1 Bar

H 1 Right Slide Tube

J 1 Left Slide Tube

K 1 Right Adjust Tube

L 1 Left Adjust Tube

M 1 Right Loading Tube

N 1 Left Loading Tube

P 2 Slide Bar

Q 2 Weight plate

R 6 Weight plate support tube

S 6 Connect Plate C

T 1 Outer cover A

U 1 Inner cover A

V 1 Inner cover B

W 1 Outer cover B

Y 8 Hanger plate

SCB1000 Hardware List

Part numbers are required when ordering parts.

1 2 50 x 50 x 2.0 Square End Cap

2 2 Pulley

3 4 Rubber Stopper A

4 6 Rubber Stopper B

5 2 Big Rubber Stopper

6 2 Small Rubber Stopper

10 2 f15 x f10.5 x 37 Tube

11 2 f15 x f10.5 x 12 Tube

12 4 Shaft

13 4 6006 Shaft

14 2 f40 x f30.5 x 7.0 Washer

15 2 f18 x f12.5 x 15 Tube

16 4 Fix Hanger

17 4 f15 x f10.5 x 10 Washer

18 4 f15 x f10.5 x 30 Nut

19 2 f39 x f10.5 x 3.0 Big washer

30 16 M12 x 90 Hex Head Bolt

PART# QTY DESCRIPTION

SCB1000 Hardware List

Part numbers are required when ordering parts.

31 2 M10 x 90 Hex Head Bolt

32 32 M12 x 85 Hex Head Bolt

33 2 M8 x 16 Allen Bolt

34 6 M8 x 12 Allen Bolt

35 2 M12 x 45 Hex Head Bolt

36 2 M6 x 12 Round Allen Head Bolt

37 4 M8 x 130 Hex Head Bolt

38 2 M10 x 25 Allen Head Bolt

40 84 f12 Washer

41 4 f10 Washer

42 8 f8 Washer

43 2 f30 Spring Ring

44 4 f40 Spring Ring

45 4 f55 Spring Ring

46 2 f10 Spring washer

50 2 M10 Nylon Nut

51 34 M12 Nylon Nut

52 2 M12 Nylon Nut

53 4 M6 Nylon Nut

54 4 M8 Nylon Nut

60 2 Counterbalance Weight Cable (2000 mm)

61 4 Guide Cable (1640 mm)

PART# QTY DESCRIPTION

SCB1000 Hardware

(Actual Size Shown)

PART #30

12x90 HEX HEAD BOLT

PART #32

12x85 HEX HEAD BOLT

PART #35

12x45 HEX HEAD BOLT

PART #31

10x90 HEX HEAD BOLT

PART #37

8x130 HEX HEAD BOLT

SCB1000 Hardware

(Actual Size Shown)

PART #38

10x25 ALLEN HEAD BOLT

PART #33

8x16 ALLEN BOLT

PART #34

8x12 ALLEN BOLT

PART #36

6x12 ALLEN HEAD BOLT

PART #40

12 WASHER

PART #41

10 WASHER

PART #42

8 WASHER

PART #46

10 SPRING WASHER

SCB1000 Hardware

(Actual Size Shown)

PART #51

12 NYLON LOCK NUT

PART #50

10 NYLON LOCK NUT

PART #54

8 NYLON LOCK NUT

PART #53

16 NYLON LOCK NUT

PART #52

12 NYLON LOCK NUT

EXPLODED VIEW

DIAGRAM

Body-Solid SCB1000 Pro Clubline Counter-Balanced Smith Machine

Product's Documents

Owner's Manual

Specifications

Body-Solid SCB1000 Questions and Answers