Body-Solid SBL460P4 Free Weight Leverage Gym User Manual

Body-Solid

Freeweight Leverage Gym System

OWNER’S MANUAL

Mainframe Assembly Instructions

SBL460

Mainframe

Table of Contents

Reference Drawings . . . . . . . . . . . . . . p. 1-2

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Room Layout Diagrams . . . . . . . . . . . . . p. 4

Preparations . . . . . . . . . . . . . . . . . . . . . . p. 5

Assembly Instructions . . . . . . . . . . . . p .6-25

Safety Guidelines . . . . . . . . . . . . . . . . . p. 26

Warning, Safety & Maintenance . . . p. 27-29

Counter-Balance Warning . . . . . . . . . . . p. 28

Notes . . . . . . . . . . . . . . . . . . . . . . . . . . .p. 30

Phrases, Terms, Tips & Guidelines . .p. 31-32

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 33

Exercise Prescription . . . . . . . . . . . . . . .p. 34

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 35

Common Training Mistakes . . . . . . . . . .p. 36

Setting Up Your Personal Program . . . . .p.37

Determine Your Training Method . . . . . .p. 38

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 39

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 40

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 41

Exercise Logs . . . . . . . . . . . . . . . . . .p. 42-44

Stretching & Flexibility . . . . . . . . . . . . .p. 45

Stretching: Warm-Up / Cool-Down . .p. 46-55

Build The Ultimate Fitness Center . . . . .p. 56

Mainframe Parts List . . . . . . . . . . . . . . p. 57

Hardware Parts List . . . . . . . . . . . . . p. 58-59

Pads List, Cables List &

Accessories List . . . . . . . . . . . . . . . . . . p. 60

Hardware Diagrams . . . . . . . . . . . . . p. 61-63

Exploded View Diagram . . . . . . . . . . p. 64-65

Table of Contents

Reference Drawings . . . . . . . . . . . . . . p. 1-2

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Room Layout Diagrams . . . . . . . . . . . . . p. 4

Preparations . . . . . . . . . . . . . . . . . . . . . . p. 5

Assembly Instructions . . . . . . . . . . . . p .6-25

Safety Guidelines . . . . . . . . . . . . . . . . . p. 26

Warning, Safety & Maintenance . . . p. 27-29

Counter-Balance Warning . . . . . . . . . . . p. 28

Notes . . . . . . . . . . . . . . . . . . . . . . . . . . .p. 30

Phrases, Terms, Tips & Guidelines . .p. 31-32

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 33

Exercise Prescription . . . . . . . . . . . . . . .p. 34

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 35

Common Training Mistakes . . . . . . . . . .p. 36

Setting Up Your Personal Program . . . . .p.37

Determine Your Training Method . . . . . .p. 38

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 39

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 40

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 41

Exercise Logs . . . . . . . . . . . . . . . . . .p. 42-44

Stretching & Flexibility . . . . . . . . . . . . .p. 45

Stretching: Warm-Up / Cool-Down . .p. 46-55

Build The Ultimate Fitness Center . . . . .p. 56

Mainframe Parts List . . . . . . . . . . . . . . p. 57

Hardware Parts List . . . . . . . . . . . . . p. 58-59

Pads List, Cables List &

Accessories List . . . . . . . . . . . . . . . . . . p. 60

Hardware Diagrams . . . . . . . . . . . . . p. 61-63

Exploded View Diagram . . . . . . . . . . p. 64-65

Table of Contents

Reference Drawings . . . . . . . . . . . . . . p. 1-2

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Room Layout Diagrams . . . . . . . . . . . . . p. 4

Preparations . . . . . . . . . . . . . . . . . . . . . . p. 5

Assembly Instructions . . . . . . . . . . . . p .6-25

Safety Guidelines . . . . . . . . . . . . . . . . . p. 26

Warning, Safety & Maintenance . . . p. 27-29

Counter-Balance Warning . . . . . . . . . . . p. 28

Notes . . . . . . . . . . . . . . . . . . . . . . . . . . .p. 30

Phrases, Terms, Tips & Guidelines . .p. 31-32

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 33

Exercise Prescription . . . . . . . . . . . . . . .p. 34

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 35

Common Training Mistakes . . . . . . . . . .p. 36

Setting Up Your Personal Program . . . . .p.37

Determine Your Training Method . . . . . .p. 38

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 39

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 40

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 41

Exercise Logs . . . . . . . . . . . . . . . . . .p. 42-44

Stretching & Flexibility . . . . . . . . . . . . .p. 45

Stretching: Warm-Up / Cool-Down . .p. 46-55

Build The Ultimate Fitness Center . . . . .p. 56

Mainframe Parts List . . . . . . . . . . . . . . p. 57

Hardware Parts List . . . . . . . . . . . . . p. 58-59

Pads List, Cables List &

Accessories List . . . . . . . . . . . . . . . . . . p. 60

Hardware Diagrams . . . . . . . . . . . . . p. 61-63

Exploded View Diagram . . . . . . . . . . p. 64-65

Table of Contents

Reference Drawings . . . . . . . . . . . . . . p. 1-2

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Room Layout Diagrams . . . . . . . . . . . . . p. 4

Preparations . . . . . . . . . . . . . . . . . . . . . . p. 5

Assembly Instructions . . . . . . . . . . . . p .6-25

Safety Guidelines . . . . . . . . . . . . . . . . . p. 26

Warning, Safety & Maintenance . . . p. 27-29

Counter-Balance Warning . . . . . . . . . . . p. 28

Notes . . . . . . . . . . . . . . . . . . . . . . . . . . .p. 30

Phrases, Terms, Tips & Guidelines . .p. 31-32

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 33

Exercise Prescription . . . . . . . . . . . . . . .p. 34

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 35

Common Training Mistakes . . . . . . . . . .p. 36

Setting Up Your Personal Program . . . . .p.37

Determine Your Training Method . . . . . .p. 38

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 39

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 40

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 41

Exercise Logs . . . . . . . . . . . . . . . . . .p. 42-44

Stretching & Flexibility . . . . . . . . . . . . .p. 45

Stretching: Warm-Up / Cool-Down . .p. 46-55

Build The Ultimate Fitness Center . . . . .p. 56

Mainframe Parts List . . . . . . . . . . . . . . p. 57

Hardware Parts List . . . . . . . . . . . . . p. 58-59

Pads List, Cables List &

Accessories List . . . . . . . . . . . . . . . . . . p. 60

Hardware Diagrams . . . . . . . . . . . . . p. 61-63

Exploded View Diagram . . . . . . . . . . p. 64-65

Table of Contents

Reference Drawings . . . . . . . . . . . . . . p. 1-2

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Room Layout Diagrams . . . . . . . . . . . . . p. 4

Preparations . . . . . . . . . . . . . . . . . . . . . . p. 5

Assembly Instructions . . . . . . . . . . . . p .6-25

Safety Guidelines . . . . . . . . . . . . . . . . . p. 26

Warning, Safety & Maintenance . . . p. 27-29

Counter-Balance Warning . . . . . . . . . . . p. 28

Notes . . . . . . . . . . . . . . . . . . . . . . . . . . .p. 30

Phrases, Terms, Tips & Guidelines . .p. 31-32

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 33

Exercise Prescription . . . . . . . . . . . . . . .p. 34

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 35

Common Training Mistakes . . . . . . . . . .p. 36

Setting Up Your Personal Program . . . . .p.37

Determine Your Training Method . . . . . .p. 38

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 39

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 40

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 41

Exercise Logs . . . . . . . . . . . . . . . . . .p. 42-44

Stretching & Flexibility . . . . . . . . . . . . .p. 45

Stretching: Warm-Up / Cool-Down . .p. 46-55

Build The Ultimate Fitness Center . . . . .p. 56

Mainframe Parts List . . . . . . . . . . . . . . p. 57

Hardware Parts List . . . . . . . . . . . . . p. 58-59

Pads List, Cables List &

Accessories List . . . . . . . . . . . . . . . . . . p. 60

Hardware Diagrams . . . . . . . . . . . . . p. 61-63

Exploded View Diagram . . . . . . . . . . p. 64-65

Table of Contents

Reference Drawings . . . . . . . . . . . . . . p. 1-2

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Room Layout Diagrams . . . . . . . . . . . . . p. 4

Preparations . . . . . . . . . . . . . . . . . . . . . . p. 5

Assembly Instructions . . . . . . . . . . . . p .6-25

Safety Guidelines . . . . . . . . . . . . . . . . . p. 26

Warning, Safety & Maintenance . . . p. 27-29

Counter-Balance Warning . . . . . . . . . . . p. 28

Notes . . . . . . . . . . . . . . . . . . . . . . . . . . .p. 30

Phrases, Terms, Tips & Guidelines . .p. 31-32

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 33

Exercise Prescription . . . . . . . . . . . . . . .p. 34

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 35

Common Training Mistakes . . . . . . . . . .p. 36

Setting Up Your Personal Program . . . . .p.37

Determine Your Training Method . . . . . .p. 38

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 39

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 40

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 41

Exercise Logs . . . . . . . . . . . . . . . . . .p. 42-44

Stretching & Flexibility . . . . . . . . . . . . .p. 45

Stretching: Warm-Up / Cool-Down . .p. 46-55

Build The Ultimate Fitness Center . . . . .p. 56

Mainframe Parts List . . . . . . . . . . . . . . p. 57

Hardware Parts List . . . . . . . . . . . . . p. 58-59

Pads List, Cables List &

Accessories List . . . . . . . . . . . . . . . . . . p. 60

Hardware Diagrams . . . . . . . . . . . . . p. 61-63

Exploded View Diagram . . . . . . . . . . p. 64-65

Table of Contents

Reference Drawings . . . . . . . . . . . . . . p. 1-2

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Room Layout Diagrams . . . . . . . . . . . . . p. 4

Preparations . . . . . . . . . . . . . . . . . . . . . . p. 5

Assembly Instructions . . . . . . . . . . . . p .6-25

Safety Guidelines . . . . . . . . . . . . . . . . . p. 26

Warning, Safety & Maintenance . . . p. 27-29

Counter-Balance Warning . . . . . . . . . . . p. 28

Notes . . . . . . . . . . . . . . . . . . . . . . . . . . .p. 30

Phrases, Terms, Tips & Guidelines . .p. 31-32

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 33

Exercise Prescription . . . . . . . . . . . . . . .p. 34

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 35

Common Training Mistakes . . . . . . . . . .p. 36

Setting Up Your Personal Program . . . . .p.37

Determine Your Training Method . . . . . .p. 38

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 39

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 40

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 41

Exercise Logs . . . . . . . . . . . . . . . . . .p. 42-44

Stretching & Flexibility . . . . . . . . . . . . .p. 45

Stretching: Warm-Up / Cool-Down . .p. 46-55

Build The Ultimate Fitness Center . . . . .p. 56

Mainframe Parts List . . . . . . . . . . . . . . p. 57

Hardware Parts List . . . . . . . . . . . . . p. 58-59

Pads List, Cables List &

Accessories List . . . . . . . . . . . . . . . . . . p. 60

Hardware Diagrams . . . . . . . . . . . . . p. 61-63

Exploded View Diagram . . . . . . . . . . p. 64-65

Table of Contents

Reference Drawings . . . . . . . . . . . . . . p. 1-2

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Room Layout Diagrams . . . . . . . . . . . . . p. 4

Preparations . . . . . . . . . . . . . . . . . . . . . . p. 5

Assembly Instructions . . . . . . . . . . . . p .6-25

Safety Guidelines . . . . . . . . . . . . . . . . . p. 26

Warning, Safety & Maintenance . . . p. 27-29

Counter-Balance Warning . . . . . . . . . . . p. 28

Notes . . . . . . . . . . . . . . . . . . . . . . . . . . .p. 30

Phrases, Terms, Tips & Guidelines . .p. 31-32

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 33

Exercise Prescription . . . . . . . . . . . . . . .p. 34

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 35

Common Training Mistakes . . . . . . . . . .p. 36

Setting Up Your Personal Program . . . . .p.37

Determine Your Training Method . . . . . .p. 38

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 39

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 40

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 41

Exercise Logs . . . . . . . . . . . . . . . . . .p. 42-44

Stretching & Flexibility . . . . . . . . . . . . .p. 45

Stretching: Warm-Up / Cool-Down . .p. 46-55

Build The Ultimate Fitness Center . . . . .p. 56

Mainframe Parts List . . . . . . . . . . . . . . p. 57

Hardware Parts List . . . . . . . . . . . . . p. 58-59

Pads List, Cables List &

Accessories List . . . . . . . . . . . . . . . . . . p. 60

Hardware Diagrams . . . . . . . . . . . . . p. 61-63

Exploded View Diagram . . . . . . . . . . p. 64-65

Table of Contents

Reference Drawings . . . . . . . . . . . . . . p. 1-2

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Room Layout Diagrams . . . . . . . . . . . . . p. 4

Preparations . . . . . . . . . . . . . . . . . . . . . . p. 5

Assembly Instructions . . . . . . . . . . . . p .6-25

Safety Guidelines . . . . . . . . . . . . . . . . . p. 26

Warning, Safety & Maintenance . . . p. 27-29

Counter-Balance Warning . . . . . . . . . . . p. 28

Notes . . . . . . . . . . . . . . . . . . . . . . . . . . .p. 30

Phrases, Terms, Tips & Guidelines . .p. 31-32

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 33

Exercise Prescription . . . . . . . . . . . . . . .p. 34

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 35

Common Training Mistakes . . . . . . . . . .p. 36

Setting Up Your Personal Program . . . . .p.37

Determine Your Training Method . . . . . .p. 38

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 39

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 40

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 41

Exercise Logs . . . . . . . . . . . . . . . . . .p. 42-44

Stretching & Flexibility . . . . . . . . . . . . .p. 45

Stretching: Warm-Up / Cool-Down . .p. 46-55

Build The Ultimate Fitness Center . . . . .p. 56

Mainframe Parts List . . . . . . . . . . . . . . p. 57

Hardware Parts List . . . . . . . . . . . . . p. 58-59

Pads List, Cables List &

Accessories List . . . . . . . . . . . . . . . . . . p. 60

Hardware Diagrams . . . . . . . . . . . . . p. 61-63

Exploded View Diagram . . . . . . . . . . p. 64-65

PowerLIFT Mainframe SBL460

Reference Drawings

PATENT

PENDING

PowerLIFT Mainframe SBL460

Reference Drawings

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.

Important Safety Instructions

Before beginning any fitness program, you should obtain a complete physical examination from your physician.

Il est conseille de subir un examen medical complet avant d’entreprendre tout programme d’exercise.

Si vous avez des etourdissements ou des faiblesses, arretez les exercices immediatement.

Antes de comenzar cualquier programma de ejercicios, deberias tener un examen fisico con su doctor.

•

When using exercise equipment, you

should always take basic precautions,

including the following:

Read all instructions before using the PowerLIFT

Gym. 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.

Always use collars on weight plate posts.

Personal Safety During Assembly

It is strongly recommended that a qualified 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 PowerLIFT Gym on a

solid, level surface. Locate the unit a few feet from

the walls or furniture to provide easy access.

The PowerLIFT Gym 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 PowerLIFT Gym.

After assembly, you should check all functions to

ensure correct operation. If you experience problems,

first 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 official 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 ext. 5

Fax: 1-708-427-3598

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.

Before You Begin

Thank you for purchasing the PowerLIFT Gym. This gym is part of the Body-Solid line of quality strength

training machines, which let you target specific muscle groups to achieve better muscle tone and overall

body conditioning. To maximize your use of the equipment please study this Owner’s Manual thoroughly.

•

Unpacking the Equipment

The PowerLIFT Gym is carefully tested and inspected

before shipment. Body-Solid ships 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 floor near the place 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 for

the dealer nearest you.

OPTIONAL Equipment

Optional equipment that you can purchase through

your dealer include the FID46 PowerLIFT Flat / Incline

/ Decline Bench, LSA50 PowerLIFT Squat / Calf

Station, and the WT46 PowerLIFT Six-post Olympic

Weight Tree.

10'

12'

10'

13'

These room layout diagrams will help you decide the best

placement for your PowerLIFT Gym (with or without the

LSA50 Squat / Calf Station).

Without LSA50 PowerLIFT

Squat / Calf Station

With LSA50 PowerLIFT

Squat / Calf Station

With LSA50 PowerLIFT

Squat / Calf Station

Preparations

CAUTION: To set up this unit, you will need assistance. Do not attempt assembly by yourself.

You must review and follow the instructions in this Owner’s Manual. If you do not assemble and use the

PowerLIFT Gym according to these guidelines, you could void the Body-Solid warranty.

•

Required Tools

The tools that you must obtain before assembling

the PowerLIFT Gym include:

2.5mm Hex Key

5mm Hex Key

6mm Hex Key (You need two)

8mm Open-End Wrench

10mm Open-End Wrench

14mm Open-End Wrench

17mm Open-End Wrench

19mm Open-End Wrench

17mm Box Wrench

19mm Box Wrench

Rubber Mallet

Installation Requirements

Follow these installation requirements when assembling

the PowerLIFT Gym:

Fill out and mail warranty card.

Set up the PowerLIFT Gym on a solid, flat surface.

A smooth, flat surface under the machine helps keep

it level. A level machine has fewer malfunctions.

Provide ample space around the machine. Open

space around the machine allows for easier access.

Insert all bolts in the same direction. For aesthetic

purposes, insert all bolts in the same direction

unless specified (in text or illustrations) to do otherwise.

Leave room for adjustments. Tighten fasteners such as

bolts, nuts, and screws so the unit is stable, but leave

room for adjustments. Do not fully tighten fasteners

until instructed in the assembly steps to do so.

CAUTION: Obtain assistance! Do not attempt to

assemble the PowerLIFT Gym by yourself. Review the

Installation Requirements before proceeding with the

following steps.

The PowerLIFT Gym mainframe unit comes in four

boxes. Be careful to assemble components in the

sequence presented in this guide.

NOTE: With so many assembled parts, proper alignment

and adjustment is critical. While tightening the nuts

and bolts, be sure to leave room for adjustments.

•

Assembly Instructions

Assembly of the PowerLIFT Gym takes professional installers about 2.5 hours to complete. If this is the first

time you have assembled this type of equipment, plan on significantly more time.

Professional installers are highly recommended!

However, if you acquire the appropriate tools, obtain assistance, and follow the assembly steps sequentially,

the process will take time, but is fairly easy.

IMPORTANT!

Before you begin you should fold-out pages 61, 62 and 63.

This is a quick reference guide that shows all hardware

parts (in actual size) along with the corresponding key

numbers on the assembly instructions.

Assembly Tips

Read all “Notes” on each page before beginning each step.

While you may be able to assemble the PowerLIFT Gym

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 illustrations.

NOTE: To find out the length of a particular bolt, measure its

shank (the long, narrow part beneath the head). Refer to the

following diagram:

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, first 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.

Inch

STEP

Be careful to assemble all components

in the sequence they are presented.

IMPORTANT! Before you begin you should

fold-out pages 61, 62 and 63.

This is a quick reference guide that shows all hardware parts (in actual size)

along with the corresponding key numbers on the assembly instructions.

Note:

Finger tighten all hardware in this step. Do not wrench tighten until the end of Step 2.

A. Open hardware package labeled “Step 1”.

B. Attach main base frame (A) to U base frame (B) using brace plate (C) and the following hardware.

two 32 (hex bolt 12mm x 105mm partial thread)

four 50 (flat washer 12mm)

two 48 (nylon lock nut 12mm)

C. Obtain assistance for this step.

Have assistant hold vertical mainframe (E) in place on top of main base frame (A).

Connect lat base frame (D) to vertical mainframe (E) and main base frame (A) as shown using:

four 32 (hex bolt 12mm x 105mm partial thread)

eight 50 (flat washer 12mm)

four 48 (nylon lock nut 12mm)

D. Attach squat support frame (F) to vertical mainframe (E) and main base frame (A) using:

four 32 (hex bolt 12mm x 105mm partial thread)

eight 50 (flat washer 12mm)

four 48 (nylon lock nut 12mm)

E. Slide counter-balance weight post (AW) into squat support frame (F) as shown.

Inch

STEP

Be careful to assemble all components

in the sequence they are presented.

A. Open hardware package labeled “Step 2”.

B. Attach press support frame (G) to U base frame (B) and vertical mainframe (E) as shown using:

four 32 (hex bolt 12mm x 105mm partial thread)

eight 50 (flat washer 12mm)

four 48 (nylon lock nut 12mm)

one 31 (hex bolt 12mm x 100mm partial thread)

three 50 (flat washer 12mm)

one 48 (nylon lock nut 12mm)

one 34

See Note 1. (hex bolt 12mm x 25mm full thread)

one 49 (spring lock washer 12mm)

C. Attach accessory holder (H) to vertical mainframe (E) as shown using:

two 45 (round allen head 8mm x 20mm full thread bolt)

two 60 (spring lock washer 8mm)

two 61 (flat washer 8mm)

D. Attach lat support frame (J) to lat base frame (D) and vertical mainframe (E) using brace plate (L)

and the following hardware:

four 32 (hex bolt 12mm x 105mm partial thread)

eight 50 (flat washer 12mm)

four 48 (nylon lock nut 12mm)

Note: At this point you must make sure that the gym is level, stable and in the right location.

You should now wrench tighten all bolts and nuts on the mainframe unit.

Note: After assembly, you should check all functions to ensure correct operation. If you

experience problems, first 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.

Inch

STEP

Be careful to assemble all components

in the sequence they are presented.

A. Open hardware package labeled “Step 3”.

B. Install seat pad frame (M) into lat support frame (J). See Note 1. Install 2 1/2” pivot shaft (N) to connect the

seat pad frame and the lat support frame. Secure as shown by using:

two 40 (round allen head10mm x 20mm full thread bolt)

two 55 (spring lock washer 10mm)

two 51 (flat washer 10mm x 30mm)

C. Attach seat adjustor (P) to the flanges beneath the seat pad frame (M) using:

one 33 (hex bolt 12mm x 95mm partial thread)

two 50 (flat washer 12mm)

one 48 (nylon lock nut 12mm)

D. Attach hold down brackets (R) and (S) to lat support frame (J).

Note: hold down brackets should be angled UP (not down). Install using:

two 35 (hex bolt 10mm x 100mm partial thread)

four 56 (flat washer 10mm)

two 54 (nylon lock nut 10mm)

E. There is a threaded end at the bottom of shock cylinder (U). Screw the threaded end of the shock

cylinder (U) into the post protruding from the lat base frame (D) as shown. Tighten by hand until snug.

F. Install preacher support (V) over the shock cylinder (U) and secure it to lat base frame (D) as shown using:

two 32 (hex bolt 12mm x 105mm partial thread)

four 50 (flat washer 12mm)

two 48 (nylon lock nut 12mm)

G. Insert foot hold down bar (W) thru the base of the preacher support (V) and hold in place by installing

both rubber foot covers (12) as shown.

H. Install back pad (T) on to lat support frame (J). Tighten pad bolts to a snug fit. Do not over-tighten any pad

bolts. Over - tightening pad bolts will cause T - nuts in pads to strip out. Install using:

three 42 (hex bolt 8mm x 70mm full thread)

three 60 (spring lock washer 8mm)

three 61 (flat washer 8mm)

I. Install seat pad (Q) on to seat pad frame (M). Tighten pad bolts to a snug fit. Do not over - tighten any pad

bolts. Over - tightening pad bolts will cause T - nuts in pad to strip out. Install using:

two 45 (round allen head 8mm x 20mm full thread bolt)

two 60 (spring lock washer 8mm)

two 61 (flat washer 8mm)

J. Slide both foam rollers (10) on to hold down brackets (R) and (S). Secure each foam roller in place by

inserting a round plastic end cap (17).

Note: At this point you should wrench tighten all hardware in Step 3 except the seat pad and

back pad bolts. Never wrench tighten any pad bolts.

Inch

STEP

Be careful to assemble all components

in the sequence they are presented.

A Open hardware package labeled “Step 4”.

B. See Note 1. Install preacher pivot arm (Y) in to receiver of pad frame (AA). Install 3 1/2” pivot shaft (Z) to

connect the preacher pivot arm and the pad frame. Secure as shown using:

two 40 (round allen head 10mm x 20mm full thread bolt)

two 55 (spring lock washer 10mm)

two 51 (flat washer 10mm x 30mm)

one 58 (standard nut 8mm)

one 64 (square head bolt 8mm x 30mm with dog point)

C. Obtain assistance for this step. Align preacher post (X) with pad frame (AA) and preacher pad (AC).

Bolt together using:

four 45 (round allen head 8mm x 20mm full thread bolt) *

four 60 (spring lock washer 8mm)

four 61 (flat washer 8mm)

Note: Do not over-tighten these bolts. Tighten these bolts to a snug fit. Over - tightening these

bolts will cause T - nuts in pads to strip out.

See Note 1

D. See Note 2. Obtain assistance for this step. Insert preacher post (X) into preacher support (V).

Install bolt (46) (hex bolt 8mm x 40mm full thread) all the way thru preacher post eyelet of shock cylinder

and lock in place using two (61) (flat washer 8mm) and one (59) (nylon lock nut 8mm).

Note: After assembly, you should check all functions to ensure correct operation. If you expe-

rience problems, first recheck the assembly instructions to locate any possible errors made dur-

ing 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.

Inch

STEP

Be careful to assemble all components

in the sequence they are presented.

A. Open hardware package labeled “Step 5”.

B. Attach both side arm pads (AB) to pad frame (AA) as shown using:

four 45 (round allen head 8mm x 20mm full thread bolt) *

four 60 (spring lock washer 8mm)

four 61 (flat washer 8mm)

Note: Tighten these bolts to a snug fit. Never wrench tighten any pad bolts.

C. Slide both preacher handles (AD) over welded shaft on preacher pivot arm (Y) as shown.

D. Secure preacher handles (AD) on to welded shaft by installing two (47) (flat allen head 8mm x 20mm full

thread bolt) in the direction shown into the threaded holes of the welded shaft on the preacher pivot arm (Y).

E. At this point you should lock preacher handles to preacher pivot arm by installing as shown;

two 40 (round allen head 10mm x 20mm full thread bolt)

two 55 (spring lock washer 10mm)

two 51 (flat washer 10mm x 30mm)

F. Slide 20" preacher weight post (AX) into preacher pivot arm (Y) as shown.

G. Slide both Olympic adapter sleeves (4) over the 20" preacher weight post (AX) as shown and

lock in place using:

two 51 (flat washer 10mm x 30mm)

two 55 (spring lock washer 10mm)

two 40 (round allen head 10mm x 25mm full thread bolt) *

Note: You should wrench tighten these bolts now. You will need two (6mm) allen wrenches for this step.

To lock Olympic adapter sleeves in place, use both allen wrenches at the same time and turn them

in opposite directions to tighten.

H. Slide both rubber donuts (21) over Olympic adapter sleeves and press both plastic ball-end caps 2” (5)

into the ends as shown.

Note: After assembly, you should check all functions to ensure correct operation. If you

experience problems, first 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.

Inch

STEP

Be careful to assemble all components

in the sequence they are presented.

A. Open hardware package labeled “Step 6”.

B. See Note 1. Insert front pivot shaft (AE) into vertical mainframe (E) as show using:

one 41 (square head bolt 10mm x 55mm with dog point) *

one 53 (standard nut 10mm)

* Note: Be sure that (41) bolt goes into the hole in the center of the front pivot shaft (AE) and wrench

tighten (41) bolt first and then wrench tighten (53) nut last. It may be necessary to “feel” for the hole

in the center of the shaft by sliding a very small diameter allen wrench all the way thru first to help

you line up the parts.

C. Slide left lat beam (AF) on to the front pivot shaft (AE). See Note 2. Install pillow block bearing (22) on

to left lat beam (AF) as shown using:

two 38 (round allen head 10mm x 30mm full thread bolt)

two 55 (spring lock washer 10mm)

D. Slide right lat beam (AG) on to the front pivot shaft (AE). See Note 2. Install the other pillow block bearing (22)

on to the right lat beam (AG) as shown using:

two 38 (round allen head 10mm x 30mm full thread bolt)

two 55 (spring lock washer 10mm)

E. Secure left and right lat beams together (finger tighten only) by using:

two 36 (hex bolt 10mm x 75mm partial thread)

four 51 (flat washer 10mm)

two 54 (nylon lock nut 10mm)

F. Center the chrome lat adjustment bar (AH) between the left lat beam and right lat beam. Slide the rear

pivot shaft (AE) thru the right lat beam (AG) and then thru the chrome lat adjustment bar (AH), and then

thru the left lat beam (AF).

G. Install bolt (41) (square head bolt 10mm x 55mm with dog point) and nut (53) (standard nut 10mm) into the

threaded hole on the back side of the chrome lat adjustment bar (AH) as shown. *

* Note: Be sure that (63) bolt goes into the hole in the center of the rear pivot shaft (AE) and wrench

tighten (63) bolt first and then wrench tighten (53) nut last. It may be necessary to “feel” for the hole

in the center of the shaft by sliding a very small diameter allen wrench all the way thru first to help

you line up the parts.

H. See Note 2. Install both pillow block bearings (22) onto each side of the rear pivot shaft (AE) as shown using:

four 37 (hex bolt 10mm x 85mm partial thread)

four 55 (spring lock washer 10mm)

four 56 (flat washer 10mm)

four 54 (nylon lock nut 10mm)

I. Install both lat handles (AJ) into left and right lat beams as shown using:

two 3 (black lat end cap 2.75” x 0.375”)

two 55 (spring lock washer 10mm)

two 40 (round allen head 10mm x 20mm full thread bolt)

Note: At this point you should close the gap between the left and right lat beams at their connection

point. Use a rubber mallet to knock the two parts together tightly.

You should now wr

ench tighten all bolts in this step.

J. Install two plastic bolt end covers (26) over bolts (36).

Inch

Note:

You will need assistance in doing this step to properly align all parts.

Do not wrench tighten until instructed to do so.

STEP

Be careful to assemble all components

in the sequence they are presented.

A. Open hardware package labeled “Step 7”.

B. See Note 1. Install weight carriage (AK) onto pivot shaft that is welded to vertical mainframe (E).

C. See Note 2. Install pillow block bearing (22) on to weight carriage (AK). Secure as shown using:

two 38 (round allen head 10mm x 30mm full thread bolt)

two 55 (spring lock washer 10mm)

D. Slide 23" lat weight post (AY) into weight carriage (AK).

E. Slide both Olympic adapter sleeves (4) over 23" lat weight post (AY). Install as shown by using:

two 51 (flat washer 10mm x30mm)

two 55 (spring lock washer 10mm)

two 40 (round allen head 10mm x 20mm full thread bolt) *

two 5 (plastic ball-end cap 2")

two 21 (rubber donut)

* Note: You should wrench tighten these bolts now. You will need two (6mm) allen wrenches for this step.

To lock Olympic adapter sleeves in place, use both allen wrenches at the same time and turn them in

opposite directions to tighten.

F. Install pulley (9) into opening of vertical mainframe (E) as shown. Important: be sure that pulley spacers

are in place and are flush on each side of the pulley. Install using:

one 66 (hex bolt 10mm x 90mm partial thread)

two 56 (flat washer 10mm)

two 52 (zinc bushing 10mm)

one 54 (nylon lock nut 10mm)

G. Install cable (62) by feeding the plain eye end of the cable over the pulley as shown.

Then, attach snap link to plain eye end of cable and to hole in flange of weight carriage (AK).

Note: After assembly, you should check all functions to ensure correct operation. If you

experience problems, first 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.

Inch

STEP

Be careful to assemble all components

in the sequence they are presented.

A. Open hardware package labeled “Step 8”.

B. Align pivot point of press cam (AM) with pivot hole of vertical mainframe (E). Slide pivot shaft (AE)

thru press cam and thru mainframe. Lock in place using:

one 41 (square head bolt 10mm x 50mm with dog point)

one 53 (standard nut 10mm)

Note: Be sure that (41) bolt goes into the hole in the center of the pivot shaft (AE) and wrench

tighten (41) bolt first and then wench tighten (53) nut last. It may be necessary to “feel” for the

hole in the center of the shaft by sliding a very small diameter allen wrench all the way thru first,

to help you line up all parts.

C. Install pop pin handle (AQ), pop pin handle spring (AR) and pop pin plunger (AS) into right press

beam (AP). Note; it is best to permanently secure the pop pin handle to the pop pin plunger

by using Super Glue.

D. See Note 1. Slide right press beam (AP) on to the pivot shaft (AE). Install pillow block bearing (22) on to right

press beam (AP) as shown using:

two 38 (round allen head 10mm x 30mm full thread bolt)

two 55 (spring lock washer 10mm)

E. See Note 1. Slide left press beam (AN) on to the pivot shaft (AE). Install pillow block bearing (22) on to left

press beam (AN) as shown using:

two 38 (round allen head 10mm x 30mm full thread bolt)

two 55 (spring lock washer 10mm)

Note: At this point you should close the gap between the left and right press beams at their connection

point. Use a rubber mallet to knock the two parts together tightly.

F. Secure left and right press beams together by using:

two 36 (hex bolt 10mm x 75mm partial thread)

four 51 (flat washer 10mm)

two 54 (nylon lock nut 10mm)

You should now wrench tighten all bolts. Do NOT wrench tighten any pad bolts.

G. Install two plastic bolt end covers (26) over bolts (36).

Inch

STEP

Be careful to assemble all components

in the sequence they are presented.

A. Open hardware package labeled “Step 9 & Step 10”.

B. Align pivot point of right press handle (AV) with pivot hole of right press beam (AP).

Slide the 2 3/8” pivot shaft (AU) thru press beam and press handle. Secure in place using:

two 51 (flat washer 10mm x 30mm)

two 55 (spring lock washer 10mm)

two 40 (round allen head 10mm x 20mm full thread bolt)

C. Repeat the above to install left press handle (AT) in to left press beam (AN).

D. Install Olympic adapter sleeves (4) on to both press beams as shown using:

two 51 (flat washer 10mm x 30mm)

two 55 (spring lock washer 10mm)

two 40 (round allen head 10mm x 25mm full thread bolt)

You should wrench tighten

these bolts now.

two 5 (round plastic ball-end caps 2”)

two 21 (rubber donut)

You should now wrench tighten all bolts. Do NOT wrench tighten any pad bolts.

E. You should now tighten the two small allen head set screws in each of the pillow block bearings (22).

Inch

Congratulations! You are done. After assembly, you should check all functions to ensure correct

operation. If you experience problems, first 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.

Note: If any bolts seem to loosen periodically, use Loctite 242 for a long-term cure.

STEP

Accessories

STEP

Safety Guidelines

Successful resistance training programs have one prominent feature in common...safety. Resistance training

has some inherent dangers, as do all physical activities. The chance of injury can be greatly reduced or

completely removed by using correct lifting techniques, proper breathing, maintaining equipment in good

working condition, and by wearing the appropriate clothing.

1. It is highly recommended that you consult your physician before beginning any exercise

program. This is especially important for individuals over the age of 35, or persons with

pre-existing health problems.

2. Always warm up before starting a workout. Try to do a total body warm up before you start. It is

especially important to warm up the specific muscle groups you are going to be using. This can

be as simple as performing a warm up set of high repetitions and light weight for each exercise.

3. Use proper form. Focus on only working the muscle groups intended for the exercise you are doing.

If there is strain elsewhere, you may need to re-evaluate the amount of weight that is involved with

the lift. Keeping proper form also includes maintaining control through an entire range of motion.

4. Breath properly. Inhale during the eccentric phase of the exercise, and exhale during the lifting, or

concentric phase. Never hold your breath during any part of an exercise.

5. Always wear the appropriate clothing and shoes when exercising. Wearing comfortable athletic shoes

with good support and loose fitting, breathable clothing will reduce the risk of injury.

6. Maintaining equipment in proper operating condition is of utmost importance for a safe resistance

training program. Pulleys and cables should be checked for wear frequently and replaced as needed.

Equipment should be lubricated as indicated by the manufacturer.

7. Read and study all warning labels on this machine. It is absolutely necessary that you familiarize

yourself and all others with the proper operation of this machine prior to use.

8. Keep hands, limbs, loose clothing and long hair well out of the way of all moving parts.

9. Do not attempt to lift more weight than you can control safely.

10.Inspect the machine daily for loose or worn parts. If a problem is found do not allow the machine to

be used until all parts are tightened or worn or defective parts are repaired or replaced.

W arning, 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.

#SBL460DWLAT-1

Warning Label for Lat Station

#SBL460DWLSP-3

Label for Seat Placement

#SBL460DWLBP-2

Warning Label for Press Station

ATTENTION!

If you are pressing or squatting

more than 325 Lbs. at the press

station, you must counter-balance

the machine by putting at least

one 45 Lb. Olympic plate on the

counter-balance weight post AW

(see Owner’s Manual page 8). You

should never drop or bounce the

press arm bars when working out.

W arning, 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

W arning, Safety & Maintenance

This welded bar holds the lat adjustment bar (AH) in the “storage” position.

Pay special attention to securely lock the lat adjustment bar on to this

welded bar when putting the lat station in the “storage” position. Never

switch stations if there is a person standing in the vicinity of the lat pull

down handles. Be sure that the area under and around the lat pull down

handles is clear before switching stations. Failure to do so may result in

serious injury.

WARNING

! !

Pay special attention to the plunger on this pop

pin. Always be sure that the plunger is fully

engaged into the hole you select. Be sure

to tighten the lock down knob by turning it

clockwise to lock it in place every time. Also, be

sure the spring in the pop pin operates freely.

Failure to do so may result in serious injury.

WARNING

! !

Pay special attention to the plunger on this pop

pin. Always be sure that the plunger is fully

engaged into the hole you select. Also, be sure

the spring in the pop pin operates freely. Failure

to do so may result in serious injury.

WARNING

! !

Shows pop pin

plunger is

fully engaged.

Shows pop pin

plunger is NOT

fully engaged.

Shows pop pin

plunger is

fully engaged.

Shows pop pin

plunger is NOT

fully engaged.

NOTES

PHRASES, TERMS, TIPS

& GUIDELINES

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 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 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

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 extremeity.

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.

PHRASES, TERMS, TIPS

& GUIDELINES

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.

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.

NUTRITION

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 underconsumption, 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, 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

consumed 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

contain 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

system. 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,

protection of vital organs, distribution of some vitamins,

energy production, and formation of component parts

of cell membranes. Like carbohydrates, fats are com-

posed 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

building 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,

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, 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 underconsumed

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 temperature and to transport

substances throughout 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

available.

EXERCISE

PRESCRIPTION

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 maintenance 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 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 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

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 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

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 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.

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 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 beginer - it

most definitelty will. As you conitinue 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 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 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.

DETERMINE YOUR

TRAINING METHOD

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.

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.

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.

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, 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 gluteals. 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

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

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.

Y ou 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

WEIGHT TRAINING EXERCISE LOG

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

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 mus-

cles 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, suboccipitals 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 Quadricep 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 posible.

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

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SBL460 Mainframe Parts List

KEY# QTY PART# DESCRIPTION

A1 SBL460MBF-A MAIN BASE FRAME

B1 SBL460UBF-B U BASE FRAME

C1 SBL460BP-C BRACE PLATE (FOR U SHAPE FRAME)

D1 SBL460LBF-D LAT BASE FRAME

E1 SBL460VMF-E VERTICAL MAIN FRAME

F1 SBL460SSF-F SQUAT SUPPORT FRAME

G1 SBL460PSF-G PRESS SUPPORT FRAME

H1 SBL460AH-H ACCESSORIES HOLDER

J1 SBL460LSF-J LAT SUPPORT FRAME

L1 SBL460BP-L BRACE PLATE (ATTACH TO E)

M1 SBL460SPF-M SEAT PAD FRAME

N1 SBL460PS1-N 2 1/2" PIVOT SHAFT

P1 SBL460SA-P SEAT ADJUSTER

R1 SBL460LHDB-R LEFT HOLD DOWN BRACKET

S1 SBL460RHDB-S RIGHT HOLD DOWN BRACKET

U1 SBL460SC-U SHOCK CYLINDER

V1 SBL460PST-V PREACHER SUPPORT

W1 SBL460FHDB-W FOOT HOLD DOWN BAR

X1 SBL460PST-X PREACHER POST

Y1 SBL460PPA-Y PREACHER PIVOT ARM

Z1 SBL460PS2-Z 3 1/2" PIVOT SHAFT

AA 1 SBL460PF-AA PAD FRAME

AD 2 SBL460PHS-AD PREACHER HANDLE

AE 3 SBL460PS3-AE PIVOT SHAFT

AF 1 SBL460LLB-AF LEFT LAT BEAM

AG 1 SBL460RLB-AG RIGHT LAT BEAM

AH 1 SBL460LAB-AH LAT ADJUSTMENT BAR

AJ 2 SBL460LHS-AJ LAT HANDLE

AK 1 SBL460WC-AK WEIGHT CARRIAGE

AL 1 SBL460CS-AL CHROME SHAFT FOR WEIGHT CARRIAGE 18mm X 35mm

AM 1 SBL460-AM PRESS CAM

AN 1 SBL460-AN LEFT PRESS BEAM

AP 1 SBL460-AP RIGHT PRESS BEAM

AQ 1 SBL460PPH-AQ POP PIN HANDLE

AR 1 SBL460THS-AR POP PIN-HANDLE SPRING

AS 1 SBL460THP-AS POP PIN PLUNGER

AT 1SBL460LBH-AT LEFT PRESS HANDLE

AU 2 SBL460ITST-AU 2 3/8" PIVOT SHAFT

AV 1 SBL460RBH-AV RIGHT PRESS HANDLE

AW 1 SBL460CBWP-AW COUNTER BALANCED WEIGHT POST

AX 1 SBL460PWP-AX 20" PREACHER WIEGHT POST

AY 1 SBL460LWP-AY 23" LAT WEIGHT POST

SBL460 Hardware List

Part numbers are required when ordering parts.

Continued on next page

KEY# QTY PART# DESCRIPTION

1 2 BEC250 PLASTIC BALL-END CAP 2.5"

2 5 PSEC250250 PLASTIC SQUARE END CAP 2.5"X2.5"

3 2 BLEC275 BLACK LAT END CAP 2.75" X 0.375"

4 6 OASC2 OLY ADAPTER SLEEVE

5 6 BC2 PLASTIC BALL-END CAP 2"

6 1 PEC23 PLASTIC END CAP 2"X3"

7 5 PSEC33 PLASTIC SQUARE END CAP 3"X3"

8 2 PSEC75150 PLASTIC END CAP 0.75"X1.5"

9 1 PWP4X1.5 PLASTIC 4" PULLEY 1.5" WIDE

10 2 FOAM48 FOAM ROLLER 4"X8"

11 2 RH550 RUBBER HANDLE COVER 5.5" LONG

12 2 RH750 RUBBER FOOT COVER 7.5" LONG

13 4 BB3220 OILITE BUSHING 32mm OD X 20mm ID

14 2 BB2512 OILITE BUSHING 25mm OD X 12mm ID

15 2 BB3720 OILITE BUSHING 37mm OD X 20mm ID

16 4 BB3825 OILITE BUSHING 38mm OD X 25mm ID

17 2 PFREC2.5 PLASTIC ROLLER END CAP

18 6 FG1.5 FOAM GRIP 1.5" OD (VARIOUS LENGTHS)

19 8 REC1 PLASTIC ROUND END CAP 1"

21 6 RDOP2 RUBBER DONUT (FOR OLY. WEIGHT POST)

22 7 PBB17 PILLOW BLOCK BEARING 17mm ID

23 1 RBS86 RUBBER BAR STOPPER 86mm LONG

24 2 BB4120 OILITE BUSHING 41mm OD 20mm ID

25 1 LLPPH LARGE LOCKING POP PIN HANDLE

26 4 PBEC26 PLASTIC BOLT END COVER

27 2 RP2450 RUBBER PAD

30 1 RBS5050 RUBBER BLOCK STOPPER ON PREACHER CURL

31 1 HEX12100PTB HEX BOLT 12mmX100mm PARTIAL THREAD

32 20 HEX12105PTB HEX BOLT 12mmX105mm PARTIAL THREAD

33 1 HEX1295PTB HEX BOLT 12mmX95mm PARTIAL THREAD

34 1 HEX1225FTB HEX BOLT 12mmX25mm FULL THREAD

35 2 HEX10100PTB HEX BOLT 10mm X 100mm PARTIAL THREAD

36 4 HEX1075PTB HEX BOLT 10mmX75mm PARTIAL THREAD

37 4 HEX1085PTB HEX BOLT 10mmX85mm PARTIAL THREAD

38 10 RAH1030FTB ROUND ALLEN HEAD 10mmX30mm FULL THREAD BOLT

40 18 RAH1020FTB ROUND ALLEN HEAD 10mmX20mm FULL THREAD BOLT

41 3 SHB1050DP SQUARE HEAD BOLT 10mmX55mm WITH DOG POINT

42 3 HEX870FTB HEX BOLT 8mmX70mm FULL THREAD

45 14 RAH820FTB ROUND ALLEN HEAD 8mmX20mm FULL THREAD BOLT

46 1 HEX840FTB HEX BOLT 8mmX40mm FULL THREAD

47 2 FAH820B FLAT ALLEN HEAD 8mmX20mm BOLT

48 22 NLN12 NYLON LOCK NUT 12mm

49 1 WSW12 SPRING LOCK WASHER 12mm

50 44 WFLT12 FLAT WASHER 12mm

SBL460 Hardware List

(continued)

Part numbers are required when ordering parts.

KEY# QTY PART# DESCRIPTION

51 24 WFLT1030 FLAT WASHER 10mm X 30mm

52 2 ZINCB10 ZINC BUSHING 10mm

53 3 SNUT10 STANDARD NUT 10mm

54 11 NLN10 NYLON LOCK NUT 10mm

55 34 WSW10 SPRING LOCK WASHER 10mm

56 10 WFLT10 FLAT WASHER 10mm

57 1 WFLT0824 FLAT WASHER 8mm X 24mm

58 1 SNUT8 STANDARD NUT 8mm

59 1 NLN8 NYLON LOCK NUT 8mm

60 16 WSW8 SPRING LOCK WASHER 8mm

61 17 WFLT8 FLAT WASHER 8mm

64 1 SHBDP830 SQUARE HEAD BOLT 8mmX30mm WITH DOG POINT

65 2 WFLT1336 FLAT WASHER 13mm X 36mm

66 1 HEX1090PTB HEX BOLT 10mm X 90mm PARTIAL THREAD

67 6 SNAP3 QUICK RELEASE SNAP LINK

69 6 OLYCLR1.84 OLYMPIC SPRING COLLAR 1 7/8"

Pads List

Labels/Decals List

Accessories List

Part numbers are required when ordering parts.

KEY# QTY PART# DESCRIPTION

Q 1 SBL460SP-Q SEAT PAD

T 1 SBL460BP-T BACK PAD

AB 2 SBL460SAP-AB SIDE ARM PAD

AC 1 SBL460PP-AC PREACHER PAD

KEY# QTY PART# DESCRIPTION

1 SBL460DWLAT-1 WARNING LABEL FOR LAT STATION

1 SBL460DWLBP-2 WARNING LABEL FOR PRESS STATION

1 SBL460DWLSP-3 LABEL FOR SEAT PLACEMENT

1 DWRULE-4 WARNING LABEL FOR RULES

1 DWSM-5 WARNING LABEL FOR MAINTENANCE

Cable List

KEY# QTY PART# DESCRIPTION

62 1 SCL460CABLE CABLE

KEY# QTY PART# DESCRIPTION

BC 1 SBL460UB-BC UTILITY BAR

BA 2 SBL460UBS-BA UTILITY BAR STRAP

BB 2 SBL460MPS-BB LONG MULTI-PURPOSE STRAP

BE 1 SBL460ACS-BE AB CRUNCH STRAP

POSTER 1 SBL460POSTER EXERCISE POSTER

1 TUP-G TOUCH UP PAINT - GRAY

1 TUP-S TOUCH UP PAINT - SILVER

SBL460 Hardware

(shown in actual size)

Inch

Key # square head bolt 8mm x 30mm w/ dog point QTY. 1

Key # square head bolt 10mm x 55mm w/ dog point QTY. 3

Key # hex bolt 12mm x 25mm full thread QTY. 1

Key # black lat end cap 2.75" x .375" QTY. 2

Key # spring lock washer 12mm QTY. 1

Key # flat washer 12mm QTY. 44

Key # nylon lock nut 12mm QTY. 22

Key # hex bolt 12mm x 95mm partial thread QTY. 1

Key # round allen head 10mm x 90mm partial thread bolt QTY. 4

Key # hex bolt 12mm x 100mm partial thread QTY. 1

Key # hex bolt 12mm x 105mm partial thread QTY. 20

SBL460 Hardware (continued)

Inch

(shown in actual size)

Key # standard nut 10mm QTY. 3

Key # standard nut 8mm QTY. 1

Key # nylon lock nut 8mm QTY. 1

Key #

spring lock washer 8mm QTY. 15

Key # flat washer 8mm QTY. 17

Key # flat washer 13mm x 36mm QTY. 2

Key # round allen head 10mm x 30mm full thread bolt QTY. 10

Key # round allen head 10mm x 20mm full thread bolt QTY. 18

Key # hex bolt 8mm x 70mm full thread QTY. 3

Key # hex bolt 8mm x 40mm full thread QTY. 1

Key # flat allen head 8mm x 20mm bolt QTY. 2

Key # round allen head 8mm x 20mm full thread bolt QTY. 12

SBL460 Hardware (continued)

(shown in actual size)

Key # quick release snap link QTY. 6

Key # hex bolt 10mm x 75mm partial thread QTY. 4

Key # hex bolt 10mm x 85mm partial thread QTY. 4

Key # hex bolt 10mm x 90mm partial thread QTY. 1

Key # hex bolt 10mm x 100mm partial thread QTY. 2

Key # spring lock washer 10mm QTY. 34

Key # zinc bushing 10mm QTY. 2

Key # flat washer 10mm QTY. 10

Key # flat washer 10mm x 30mm QTY. 2

Key # nylon lock nut 10mm QTY. 11

Inch

EXPLODED VIEW

DIAGRAM

SBL460 Mainframe

Body-Solid SBL460P4 Free Weight Leverage Gym

Product's Documents

Manual

Specifications

Body-Solid SBL460P4 Questions and Answers