Body Solid Powerline PGM200X Owner`s manual

v. 021109
PGM200X
O w n e r ’ s
M an u a l
Before You Begin
Thank you for purchasing the Powerline PGM200X. This gym is part of the Powerline line of quality strength
training machines, which let you target specific muscle groups to achieve better muscle tone and overall body
conditioning.
To maximize your use of the equipment please study this Owner’s Manual thoroughly.
Unpacking the Equipment
The PGM200X is carefully tested and inspected before
shipment. We have shipped the unit in several pieces
that require assembly. Ask for assistance during the
assembly process.
Carefully unpack the boxes and lay the pieces on
the floor near the area where you plan to use the
equipment.
Be careful to assemble all components in the
sequence presented in this guide.
If any items are missing, contact the dealer from whom
you purchased the unit or call 1-800-556-3113
(M-F 8:30-5:00) for the dealer nearest you.
Powerline continually seeks ways to improve the performance, specifications and product manuals in order to ensure that only
superior products are released from our factories. Please take the time to carefully read through this manual thoroughly. Instructions
contained in this document are not intended to cover all details or variations possible with Powerline equipment, or to cover every
contingency that may be met in conjunction with installation, operation, maintenance or troubleshooting of the equipment. Even
though we have prepared this manual with extreme care, neither the publisher nor the author can accept responsibility for any errors
in, or omission from, the information given. Should additional information be required, or should situations arise that are not covered
by this manual, the matter should be directed to your local Powerline representative, or the Service Department in Forest Park,
Illinois.
Any Questions?
Call (800) 556-3113
2
Important Safety Instructions
Before beginning any fitness program, you should obtain a complete physical examination from your physician.
Il est conseille de subir un examen medical complet avant d’entreprendre tout programme d’exercise. Si vous
avez des etourdissements ou des faiblesses, arretez les exercices immediatement. Antes de comenzar cualquier programma de ejercicios, deberias tener un examen fisico con su doctor. When using exercise equipment, you
should always take basic precautions,
including the following:
The PGM200X is designed for your enjoyment. By
following these precautions and using common
sense, you will have many safe and pleasurable hours
of healthful exercise with your Powerline PGM200X.
• Read all instructions before using the PGM200X. 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.
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
(M-F 8:30-5:00) for the dealer nearest you.
Obtaining Service
Please use this Owner’s Manual to make sure that all
parts have been included in your shipment. When
ordering parts, you must use the part number and
description from this Owner’s Manual. Use only
Powerline replacement parts when servicing this
machine. Failure to do so will void your warranty and
could result in personal injury.
For information about product operation or service,
go to Powerline Equipment at www.bodysolid.com or
contact an authorized Powerline Equipment dealer or a
Powerline Equipment factory-authorized service company or contact Powerline Equipment customer service
at one of the following:
Personal Safety During Assembly
Toll Free: 1-800-556-3113
Phone: 1-708-427-3555
Fax:
1-708-427-3556
• 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.
Or write to: Powerline
Service Department
1900 S. Des Plaines Ave.
Forest Park, IL 60130 USA
• 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 PGM200X on a solid, level
surface. Locate the unit a few feet from the walls or
furniture to provide easy access.
Retain this Owner’s Manual for future
reference. Part numbers are required when
ordering parts.
3
Safety Guidelines
Successful resistance training programs have one prominent feature in common... safety. Resistance
training has some inherent dangers, as do all physical activities. The chance of injury can be greatly
reduced or completely removed by using correct lifting techniques, proper breathing, maintaining
equipment in good working condition, and by wearing the appropriate clothing.
1. It is highly recommended that you consult your physician before beginning any exercise
program. This is especially important for individuals over the age of 35, or persons with
pre-existing health problems.
2. Always warm up before starting a workout. Try to do a total body warm up before you start. It is
especially important to warm up the specific muscle groups you are going to be using. This can
be as simple as performing a warm up set of high repetitions and light weight for each exercise.
3. Use proper form. Focus on only working the muscle groups intended for the exercise you are
doing. If there is strain elsewhere, you may need to re-evaluate the amount of weight that is
involved with the lift. Keeping proper form also includes maintaining control through an entire
range of motion.
4. Breath properly. Inhale during the eccentric phase of the exercise, and exhale during the lifting,
or concentric phase. Never hold your breath during any part of an exercise.
5. Always wear the appropriate clothing and shoes when exercising. Wearing comfortable athletic
shoes with good support and loose fitting, breathable clothing will reduce the risk of injury.
6. Maintaining equipment in proper operating condition is of utmost importance for a safe
resistance training program. Pulleys and cables should be checked for wear frequently and
replaced as needed. Equipment should be lubricated as indicated by the manufacturer.
7. Read and study all warning labels on this machine. It is absolutely necessary that you
familiarize yourself and all others with the proper operation of this machine prior to use.
8. Keep hands, limbs, loose clothing and long hair well out of the way of all moving parts.
9. Do not attempt to lift more weight than you can control safely.
10. Inspect the machine daily for loose or worn parts. If a problem is found do not allow the
machine to be used until all parts are tightened or worn or defective parts are repaired or
replaced.
54
Assembly Instructions
Assembly of the PGM200X takes professional installers about 2 hours to complete. If this is the first
time you have assembled this type of equipment, plan on significantly more time.
Professional installers are highly recommended!
However, if you acquire the appropriate tools, obtain assistance, and follow the assembly steps sequentially, the process will take time, but is fairly easy.
Assembly Tips
Do not fully tighten bolts until instructed to do so.
Read all “Notes” on each page before beginning each
step.
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.
While you may be able to assemble the PGM200X 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:
5
STE P
1
Be careful to assemble all components
in the sequence they are presented.
NOTE:
Finger tighten all hardware in this step. Do Not wrench tighten until end of step 3.
A.
Attach Oval End Cap (1) to Middle Connect Tube (A).
B. Attach two Oval End Caps (1) to Rear Support Tube (B).
C. Attach Rear Support Tube (B) to Middle Connect Tube (A) using:
Two 30 (M10x55 hex head bolt)
Four 50 (f10 washer)
Two 40 (M10 nylon lock nut)
D. Attach Right Elbow Tube (C) and Left Elbow Tube (D) to Middle Connect Tube (A) using:
Two 31 (M10x60 hex head bolt)
Four 50 (f10 washer)
Two 40 (M10 nylon lock nut)
Note: Adjust hole position as necessary according to your body height.
Please check highlighted section in diagram.
E. Affix Elbow Pads (N) to Right Elbow Tube (C) and Left Elbow Tube (D) using:
Four 33 (M8x20 hex head bolt)
Four 54 (f10 spring washer)
Four 51 (f8 washer)
6
STE P
1
Above shows Step 1 assembled and completed.
7
STE P
2
Be careful to assemble all components
in the sequence they are presented.
NOTE:
Finger tighten all hardware in this step. Do Not wrench tighten until end of step 3.
A.
Attach Fixing Tube (E) to Middle Connect Tube (A) using:
Two 30 (M10x55 hex head bolt)
Four 50 (f10 washer)
Two 40 (M10 nylon lock nut)
Note: Adjust hole position as necessary according to your body height.
Please check highlighted section in diagram.
B. Install two Square End Caps (5) onto Adjust Tube (F).
C. Install Chest Pad (M) onto Adjust Tube (F) using:
Two 32 (M8x40 hex head bolt)
Two 54 (f10 spring washer)
Two 51 (f8 washer)
D.
Slide Adjust Tube Assembly into Fixing Tube (E) and fix the position using Pop-pin (20).
E. Install Leg Pad (L) onto Middle Connect Tube (A) using:
Four 33 (M8x20 hex head bolt)
Four 54 (f10 spring washer)
Four 51 (f8 washer)
8
STE P
2
Above shows Step 2 assembled and completed.
9
STE P
3
Be careful to assemble all components
in the sequence they are presented.
NOTE:
Finger tighten all hardware in this step. Do Not wrench tighten until end of step 3.
A.
Lay Sliding Tube (G) on a flat surface.
Affix Connect Tube (H) in the center of the Sliding Tube Frame (G) glide bars.
B. Position four Rollers (8) between Right Foot Plate Tube (J) and Connect Tube (H).
Secure the assembly using:
Four 34 (M8x50 hex head bolt)
Eight 51 (f8 washer)
Four 41 (M8 nylon lock nut)
Eight 60 (Spacer)
C.
Again position four Rollers (8) between Left Foot Plate Tube (K) and Connect Tube (H).
Secure the assembly using:
Four 34 (M8x50 hex head bolt)
Eight 51 (f8 washer)
Four 41 (M8 nylon lock nut)
Eight 60 (Spacer)
D. Slide the entire Sliding Tube assembly onto Rear Support Tube (B) using:
Two 30 (M10x55 hex head bolt)
Four 50 (f10 washer)
Two 40 (M10 nylon lock nut)
E.
Enjoy your workout!
NOTE: To avoid serious injury, the Weight Horn Collar must be used to lock the weight
plates onto the weight post of Connect Tube (H).
10
STE P
3
Above shows Step 3 assembled and completed.
11
Important Safety Instructions
Be sure that all users carefully read and understand all
warning, safety and maintenance labels on the
machine before each use. Failure to do so may result
in serious injury. It is imperative that you retain this
Owner’s Manual and be sure all warning labels are
legible and intact. Replacement Owner’s Manuals and
labels are available from your local dealer.
If you have any questions about the operation, set up
or maintenance of this machine please call our customer
service department at 1-800-556-3113 (M-F 8:30-5:00).
#DWRULE-4
Warning Label for Rules
#DWSM-5
Warning Label for Maintenance
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Warning
Safety and Maintenance of Cables
Although Powerline Equipment provides the highest quality of materials and workmanship in its products, the fact remains that component parts
eventually wear out over time and with use. This is particularly true with
reference to pliable moving parts such as cables. In spite of any expressed
and/or implied warranties, intervening factors such as improper use, unusually
heavy use, improper installation, improper alignment, poor maintenance, etc.
serve to drastically reduce the usable life and safety of cables.
Be advised that dangerous conditions can arise even during warranty
periods and that any expressed and/or implied warranties Do Not Negate the
owner’s responsibility to thoroughly, carefully and daily inspect all cables on this
machine.
Serious injury can occur if you are struck by falling weights or moving
parts. The risk that you assume by using this type of equipment can be reduced
by following a few simple steps:
Cable inspection should be performed daily. Inspect all cables, the
nylon coating on all cables and the area near the fittings at each end of each
cable. Replace any damaged or worn cables immediately. Do not allow the
machine to be used until damaged or worn cables are replaced.
Important: Cables are wear items. It is your responsibility to prevent
unexpected breakage. The actual wire strands, the fittings and the nylon coating itself must all be scrutinized. Using or allowing a machine to be used with
a suspect cable can result in serious injury. The nylon coating on a cable is
essential for cable life and safety. Visually inspect all cables and pulleys. Look
at the cables as they travel around the cams and pulleys. A cable that is wearing may exhibit a “ballooned” or broken coating in the area that passes over
the pulley. Damage to the coating is an early warning signal. A cable should
be replaced if the nylon coating is missing, is damaged in anyway, has pulled
or shrunk from the fittings at the end of the cables, or if it is discolored. Discoloration of the cable coating is an early indication of internal problems such as
wear or fraying.
Annual cable replacement (semiannual in multi-user settings) is
strongly recommended as an additional precaution. The rate at which cables
wear depends on many factors including: number of users, number of repetitions, weight setting, misuse, abuse, etc. Because of this, periodic cable
replacement is not a sufficient safeguard against unexpected breakage.
Nothing short of a thorough, careful, daily inspection constitutes an
adequate safety program.
13
Warnings, Safety & Maintenance
UPHOLSTERY:
Precision craftsmanship assures Powerline Equipment’s
ability to consistently deliver products of the highest
standards. Our products have been carefully designed to
ensure safe, efficient long term operation.
However, it must be realized that safe use of this equipment requires that owners carefully read and follow the
Powerline Equipment use recommendations, warnings,
and maintenance guidelines in this Owners Manual.
Routine inspection and maintenance is of critical importance to ensure the maximum safety and performance
of the PGM200X. Powerline Equipment uses the highest
quality materials available, but wear is inevitable. Therefore, you must carefully inspect your equipment as outlined
in the Maintenance Schedule on the next page.
Including maintaining the equipment the owner’s responsibility is also to:
l Visually inspect the cables for fraying,
cracking, peeling or discoloration.
l Check slack in cables and re-adjust cable
tension if needed. See pages 38-39.
l Periodically take the time to use a mild soap
or a mild vinyl upholstery cleaner. Avoid using
any abrasive cleaner not intended for use on
vinyl.
l Keep sharp or pointed objects out of your
pockets and clear of all upholstery.
l Periodically inspect all nuts and bolts.
Tighten if needed. If bolts seem to loosen
periodically, use Loctite 242 for a long-term
cure.
l Go through a re-tightening sequence
periodically to ensure that all hardware is
properly tensioned.
l Wipe clean with a dust free rag. Lubricate
with a Silicon or Teflon based lubricant.
ADJUSTMENTS / LOCKING PINS /
TIGHTENING KNOBS:
CABLES:
GUIDE RODS:
l Be sure to always provide adequate
supervision to all end-users.
l Be sure to instruct all end-users of
proper usage.
l Be sure all supervisors and personal
trainers who instruct end-users on
equipment are properly trained and
know the function and importance of
every adjustment and setting.
Also, be sure these trainers provide
proper instruction to end-users on the
fundamentals of strength training.
l While the machine is not in use. Carefully run
your fingers along the cable to feel for
thinning or bulging areas. Replace cables immediately at the first sign of damage or
wear. Do not use equipment until damaged
cable has been replaced.
l Wipe down after every workout.
NUTS/BOLTS/FASTENERS:
Be advised that dangerous conditions can arise even
during a warranty period. A warranty does not negate the
owner’s responsibility to thoroughly, carefully and daily
inspect the machine.
l Check all pieces for signs of visible wear or
damage.
l Check springs in Snap Links and Pop Pins
for proper tension and alignment.
l If the spring sticks or has lost its rigidity,
replace it immediately.
ANTI-SKID SURFACES:
l Replace if they appear worn or become
slippery.
WARNING INSTRUCTION LABELS:
l Check that jam nut at Weight Stack is tight.
14
l Inspect and familiarize yourself with all safety
warnings and other user information on
decals.
For POWERLINE Customer Service:
http://www.bodysolid.com/support/powerline/docs.html
15
PHRASES,
TERMS, TIPS & GUIDELINES
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•
•
•
BEGINNER’S GUIDELINES
Work out at least two times a week.
Include six to eight exercises that train major muscle groups.
Perform two or three sets of at least eight to 12 repetitions.
AEROBIC
Exercise that primarily uses oxygen to burn fuel at low to moderate levels of intensity. Running and jogging are examples of
aerobic exercise.
EXERCISE LARGE MUSCLES FIRST
You should work your large muscle groups first (ie. squat, bench press, lat
pulldown) before you exercise your small muscle groups (ie. biceps curls,
tricep pressdowns, lateral raises).
ANAEROBIC
Exercise that primarily uses the body’s stored fuel for
energy. Intense weight lifting is an example of an anaerobic exercise.
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.
ATROPHY
Decrease of a muscle caused by the decrease in the size of its
cells because of inactivity.
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.
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.
HYPERTROPHY
Enlargement of a muscle caused by an increase in the size of its cells in
response to weight training.
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
plateaus in gaining size or strength.
CIRCUIT TRAINING
Exercise stations that consist of various combinations of weight
training, flexibility, calisthenics, and aerobic
exercise.
CONCENTRIC MUSCLE ACTION
The muscle shortens while contracting against resistance.
ECCENTRIC MUSCLE ACTION
The muscle lengthens while contracting against resistance.
EXERCISE FREQUENCY
Exercise each muscle group 2-3 times per week. Allow a minimum
of 48 hours rest for each muscle group worked. If you are doing a
total-body workout, three training sessions per week, performed
on every second day, is adequate.
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 extremity.
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PHRASES,
TERMS, TIPS & GUIDELINES
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S TA R T I N G R E S I S TANCE LEVEL
If you begin weight training at too high a level, you risk serious injury. You will also develop poor
form, which will hinder your efforts and discourage you. Use this as a guideline: if you cannot lift
the weight eight times with proper form, the weight is too heavy. Similarly, don’t choose too light a
weight; the last two or three repetitions of your set should be difficult.
POWER
Power is the rate of performing work. Power during a repetition is
defined as the weight lifted times the vertical distance the weight is
lifted divided by the time to complete the repetition. Power during a
repetition can be increased by lifting the same weight the same
vertical distance in a shorter period of time. Power can also be
increased by lifting a heavier resistance the same vertical distance in
the same period of time as a lighter resistance.
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.
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.
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.
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.
SMALL MUSCLE GROUP EXERCISE
Single joint movement and isolation exercises (i.e. bicep curls, tricep
pressdowns and leg extensions).
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.
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.
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.
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.
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.
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.
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.
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.
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.
WORKOUT
The routine, specific exercises, weights, sets, and reps for one or more
body parts.
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33
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Good nutrition is a diet in which foods are
eaten in proper quantities and with the needed
distribution of nutrients to maintain good
Health. Malnutrition, on the other hand, is
the result of a diet in which there is an under
consumption, overconsumption, or unbalanced
consumption of nutrients that leads to disease
or an increased susceptibility to disease. What
is stated in the above definitions is the fact that
proper nutrition is essential to good health. A
history of poor nutritional choices will eventually
lead to poor health consequences.
There are many substances necessary for the
proper functioning of the body. Nutrients are
the substances that the body requires for the
maintenance of health, growth, and to repair
tissues. Nutrients can be divided into six
classes: carbohydrates, fats, proteins, vitamins,
minerals and water. Carbohydrates, or “carbs”,
are nutrients that are composed of carbon, 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
composed of carbon, hydrogen, and oxygen.
However, their chemical structure is different.
Both animals and plants provide sources of
fat. Saturated fats come primarily from animal
sources and are typically solid at room temperature. Plant sources of saturated fats are
palm oil, coconut oil, and cocoa butter. A high
NUTRITION
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.
characterized by a decrease in the total amount
of bone mineral in the body and by a decrease
in strength of the remaining bone. This condition is most common in the elderly but may
also exist in younger people who have diets
inadequate in calcium or vitamin D or both.
Iron is another mineral that is often under
consumed by Americans. This is especially true
of women. The oxygen-carrying properties of
hemoglobin (blood) depend on the presence of
iron. Anemia is a condition characterized by a
decreased capacity to transport oxygen in the
blood, and is also common in those lacking a
sufficient amount of iron intake. Red meat and
eggs are excellent sources of iron. Additionally
spinach, lima and navy beans, and prune juice
are excellent vegetarian sources of iron.
Sodium, on the other hand, is a mineral that
many Americans over-consume. High sodium
intake has been linked with hypertension,
as well as high blood pressure. People can
substantially reduce their sodium intake by
limiting consumption of processed foods and
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.
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.
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.
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
For more information on nutrition visit your local
library or book store. There are many excellent
books available.
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.
18
34
8,
-®*,-
,*/"
EXERCISE
PRESCRIPTION
®
Sets
Rest Periods Between Workouts
Resistance Used
Order of Exercise
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.
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.
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.
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. Armto-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.
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.
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.
19
35
/, ®/*-®",®
,£TRAINING
TIPS FOR BEGINNER’S
®
ARE YOU A “BEGINNER”?
A beginner can be classified as someone who has never touched a weight, may have lifted for a while,
but has taken a substantial amount of time off, or has not consistently trained over the last six months.
If you happen to fall into any of these categories, pay close attention, because the following information
will be detrimental to the start of your training program.
As a beginner, one of the most common 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 beginner - it most definitely will.
As you continue to train and your body adapts
to your exercise routine and recuperative demands you place upon it, you’ll be able to add
more sets and exercises to your routine.
Another point that is highly recommended is
the assistance of a personal trainer. Through
the use of a personal trainer you can learn the
mechanics and techniques of exercise, how to
use proper form to avoid injury and details on
proper nutrition. A good trainer will also provide
MOTIVATION.
When choosing a personal trainer, here are
some tips: Choose an individual that is certified
through an accredited association. This is a
good way to ensure that he or she is qualified
to give you what you need. Also, take a look
at what kind of shape they are in. If you want
to be in great shape, look for a trainer who is in
great shape. They will know what it takes to get
results. Here are a few recommended organizations:
• National Strength & Conditioning
(719) 632-6722
• American College of Sports Medicine
(317) 637-9200
• National Academy of Sports Medicine
(312) 929-5101
Sample Workout Routine When
Training For STRENGTH
Exercises
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
Reps
Sets
6 to 10
8 to 12
8 to 12
8 to 12
3 or 4
2 or 3
2 or 3
2 or 3
6 to 10
8 to 12
8 to 12
8 to 12
8 to 12
8 to 12
8 to 12
8 to 12
8 to 12
8 to 12
2 or 3
2 or 3
2 or 3
2 or 3
2 or 3
2 or 3
2 or 3
2 or 3
2 or 3
2 or 3
20 to 30
2 or 3
20 to 30
2 or 3
Rest period between sets should be
about 60 to 90 seconds.
2036
""
®-/COMMON®/,
TRAINING
MISTAKES
®
1.
Lack of Adequate Warm-Up and Inadequate Flexibility
2.
Improper Form
3.
Too Much Weight
4.
Not Enough Weight
5.
Not Enough Rest Between Workouts
6.
Overtraining
7.
Poor Diet and Supplementation
8.
Stale Routines
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.
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.
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.
Not lifting enough weight will prohibit the stimulation necessary for muscular growth. Keep challenging your
self to lift heavier weights on a progressive basis always maintaining proper form.
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%.
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.
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.
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.
21
37
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:
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22
38
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:
-/,/
,"
Ê8,
-
7/Ê/, 1/,/"
DETERMINE
YOUR TRAINING
METHOD
/, ®9"1,®/,
®/"
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.
7…ˆV…ÊÌÀ>ˆ˜ˆ˜}ʓi̅œ`ʈÃÊÀˆ}…ÌÊvœÀÊޜն
FOR MUSCULAR
ENDURANCE & DEFINITION
FOR STRENGTH
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.
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.
- Ê9"1,Ê*,-" Ê,"1/ ,-/\
You need to decide which of the above
training methods is best suited to
accomplish your personal goals.
-
" \
Study the exercise poster that came with
your Body-Solid machine and select one or
two exercises per body part (body parts are
listed to the left of the exercise pictures). Be
sure to include exercises for all body parts.
If you leave out certain body parts your
exercise routine and your body will not be
balanced. If you are trying to increase
muscle mass or increase strength to a
muscle group it is alright to add extra
exercises to the area you are particularly
concerned about.
/,\
Coordinate your body part exercise program
and your personal schedule. If you select
one exercise per body part you can normally
do your entire routine in the same workout.
If you choose to do more than 12 exercises
you may decide to divide your workout
routine into upper and lower body exercises.
You can split your schedule to work upper
body one day and lower body the next day.
Remember to rest each particular muscle
group 48 hours before working it again.
23
39
"1,/\
Order the exercises in your routine so you
are working the large muscle groups first
and the small muscle groups last.
/\
Keep a record! Write down the exercises,
number of sets, number of reps and the
amount of resistance (weight).
Beginnerʼs Sample Workout Routine
When Training For Definition
Exercise
Reps
Chest Press
15 to 20
Lat Pulldown
15 to 20
Shoulder Press 15 to 20
Tricep Pressdown 15 to 20
Bicep Curl
15 to 20
Leg Press/Squat 15 to 20
Leg Extension
15 to 20
Leg Curl
15 to 20
Calf Raise
15 to 20
Ab Crunch
20 to 30
Sets
3 or 4
3 or 4
3 or 4
3 or 4
3 or 4
3 or 4
3 or 4
3 or 4
3 or 4
3 or 4
Rest period between sets should be about
30 seconds.
EXERCISE
TIPS
8,
-®/*Listed below are Body-Solid’s picks of the best exercises you can do for each body part. These
exercises can be done using free weights, machines and multi-station gyms. Learn to do each exercise
in proper form. You can make substitutions in your training and try variations of each using different
Body-Solid grips, cable attachments and accessories to slightly change the emphasis of a particular
exercise. Note: Many movements, especially multijoint exercises, work more than one muscle group.
For example, your front deltoids and triceps are stimulated during bench / chest pressing movements.
CHEST
This powerful muscle group is the
cornerstone of a well-developed
upper body. To most thoroughly
work your pecs, include both
pressing and fly movements and
vary the angle of the bench from
decline to flat to incline.
BENCH / CHEST PRESS
INCLINE PRESS
DECLINE PRESS
PEC FLY
INCLINE FLY
DECLINE FLY
CABLE CROSSOVER
DIPS
SHOULDERS
The shoulder joint, which has the
greatest range of motion of all
joints in the body, is best worked
by training all three deltoid heads.
Include a pressing movement
followed by a raise for each of the
three heads.
SHOULDER PRESS
BEHIND THE NECK PRESS
FRONT DELTOID RAISE
LATERAL (SIDE) DELTOID RAISE
BENT-OVER LATERAL DELTOID
RAISE
REVERSE PEC-FLY
UPPER BACK
A powerful upper back is marked
by both middle-back thickness and
width (the sought-after V-taper).
This is best achieved by combining
various rows with pull-downs
and pull-ups. Remember to vary
your grip to slightly change the
stimulus.
PULL UP
UPRIGHT ROW
LAT PULLDOWN
SEATED ROW
BENT OVER ROW
HIGH ROW
REVERSE GRIP PULLDOWN
TRAPS
A signature muscle of a strong
upper back, well-developed traps
help prevent neck injury. Shrug
movements should be done with
heavy weights in a straight up-anddown motion.
STRAIGHT BAR SHRUG
DUMBBELL SHRUG
BEHIND THE BACK SHRUG
UPRIGHT ROW
LOWER BACK
Important not only for spinal
protection but also because it’s the
seat of power for many exercises.
If you spend a great deal of time
crunching for abs, you need to
balance your training for complete
development and muscular
balance.
PULL UP
UPRIGHT ROW
LAT PULLDOWN
SEATED ROW
BENT OVER ROW
HIGH ROW
REVERSE GRIP PULLDOWN
TRICEPS
This three-headed muscle on the
back of your arm is involved in
extension of the elbow. Like the
biceps, the triceps cross the elbow
and shoulder joints. Because of
this, you can and should work the
triceps through a variety of angles
to ensure complete development.
LYING TRICEPS EXTENSION
CABLE TRICEPS EXTENSION
CABLE TRICEPS PRESSDOWN
CLOSE-GRIP BENCH PRESS
REVERSE-GRIP PRESSDOWN
TRICEPS PRESS
DIPS
BICEPS / FOREARMS
A two-headed muscle, the biceps’
primary focus is to flex your elbow
and supinate your wrist. The
ability to build your biceps peak is
largely genetic, but exercises that
maximally stress the short head
will help.
BICEPS
STANDING BICEP CURL
SEATED BICEP CURL
INCLINE CURL
PREACHER CURL
CONCENTRATION CURL
ONE-ARM CABLE CURL
FOREARMS
WRIST CURL
REVERSE WRIST CURL
ABDOMINALS
The rectus abdominus has upper
and lower regions. Include both
upper and lower ab movement to
emphasize those areas, and do
twisting movements to work the
obliques for complete 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
24
40
ANATOMY
CHART
/"9®
,/
25
41
/ --®"
FITNESS GOALS
42
26
8,
-®"
EXERCISE
LOG
43
27
8,
-®"
EXERCISE
LOG
44
28
8,
-®"
EXERCISE
LOG
45
29
STRETCHING
-/,/
The following pages show illustrations with descriptions
of static stretching for warm up and post-exercise cool
down.
Remember... stretch your large muscle groups first and do
all stretches in a smooth, slow, controlled manner.
Flexibility is an important component of physical fitness and needs to be addressed in a resistance
training program. The two main purposes for stretching are injury prevention and a faster rate of recovery
from exercise. Stretching should be performed in both the warm up and cool down phases of a training
session. A good general guideline is that each workout session should be preceded by 5 to 15 minutes of
general warm up, followed by 8 to 12 minutes of stretching, and concluded with 4 to 5 minutes of
post-exercise stretching.
A regular stretching program will loosen muscle tissue, allowing an increased range of motion. This helps
prevent microtears at the muscle-tendon junction. Almost 90% of all injuries from muscle strain occur at
the muscle-tendon junction. Repeated injury at this junction can lead to a build-up of scar tissue, which
impedes range of motion and adds stress to the joints.
Begin by stretching the major muscle groups first. Move in and out of your stretches with smooth, slow,
controlled motion. Hold the stretch for at least 10 seconds when you feel you have reached your muscle’s
maximum distance. Do not use fast, hurried or reckless motions when stretching. Fast and bouncy
motions will increase the risk of injury.
The most common and most popular type of stretching is the static stretching technique. This form of
stretching involves voluntary, complete relaxation of the muscles while they are elongated. A static stretch
is a constant, steady stretch in which the end position is held for 10 to 30 seconds. This technique is
popular because it is easy to learn, effective, and accompanied by minimal soreness with the least risk of
injury.
Ballistic stretching involves a bouncing or bobbing movement during the stretch. The final position in
the movement is not held. Ballistic stretching is unpopular because of the increased amount of delayed
muscle soreness and the possibility of injury during the stretching exercise. Ballistic stretching is not
recommended.
A dynamic stretch involves flexibility during sport specific movements. Dynamic stretching is similar to
ballistic stretching in that it utilizes movement, but dynamic stretching includes movements that may be
specific to a sport or movement pattern. Dynamic stretching is most common among track and field
athletes, but is also used in other sports, such as basketball and volleyball. An example of dynamic
stretching would be a track sprinter performing high knees with an emphasis on knee height and arm
action, not on horizontal speed.
30
46
STRETCHING
-/,/
1**,Ê
Cross Arm in Front of Chest
MUSCLE(S) AFFECTED: latissimus dorsi and teres major
1.
2.
3.
4.
5.
Stand or sit with the right arm slightly flexed (15° to 30°) and
adducted across the chest.
Grasp the upper arm just above the elbow, placing the left hand
on the posterior side of the upper arm.
Pull the right arm across the chest (toward the left) with the left
hand.
Hold for 10 seconds.
Repeat with the left arm.
1**,Ê
Arms Straight Up Above Head (Pillar)
MUSCLE(S) AFFECTED: latissimus dorsi and wrist flexors
1.
2.
3.
4.
5.
Stand with arms in front of torso, fingers interlocked with palms
facing each other.
Slowly straighten the arms above the head with palms up.
Continue to reach upward with hands and arms.
While continuing to reach upward, slowly reach slightly backward.
Hold for 10 seconds.
Ê
"7,Ê
Spinal Twist (Pretzel)
MUSCLE(S) AFFECTED: internal oblique,
external oblique and spinal erectors
1.
2.
3.
4.
5.
6.
Sitting with legs straight and upper body nearly vertical, place
right foot on left side of left knee.
Place back of left elbow on right side of right knee, which is now bent.
Place right palm on floor 12 to 16 inches behind hips.
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.
Hold for 10 seconds.
Repeat with left leg.
Stretching the
lower back
from seated
position
Semi-Leg Straddle
MUSCLE(S) AFFECTED: spinal erectors
3.
4.
Stretching the
shoulders,
chest and
upper back
Stretching the
lower back
and sides
"7,Ê
1.
2.
Stretching the
upper back
Sitting, knees flexed 30 to 50 degrees, let the legs totally relax.
Point the knees outward; the lateral side of the knees may or may
not touch the floor.
Lean forward from waist and reach forward with extended arms.
Hold position for 10 to 15 seconds.
Bending and relaxing legs decreases hamstring involvement and
increases lower back stretch.
47
31
STRETCHING
-/,/
-Side Bend with Straight Arms
MUSCLE(S) AFFECTED: external oblique,
latissimus dorsi and serratus anterior
1.
2.
3.
4.
5.
6.
Stand with feet 14 to 16 inches apart.
Interlace the fingers with palms facing each other.
Reach upward with straight arms.
Keeping arms straight, lean from waist to left side.
Do not bend knees.
After moving as far as possible, hold for 10 seconds.
Repeat to the left side.
Stretching the
sides, upper
back and
shoulders
-"1,
Seated Lean-Back
MUSCLE(S) AFFECTED: deltoids and pectoralis major
1.
2.
3.
4.
Sitting with legs straight and arms extended, place palms on floor
about 12 inches behind hips.
Point fingers away (backward) from body.
Slide hands backward and lean backward.
Hold for 10 seconds.
-/
Straight Arms Behind Back
MUSCLE(S) AFFECTED: deltoids and pectoralis major
1.
2.
3.
4.
5.
6.
Stretching
shoulders joints
Stretching the
chest
Standing, place both arms behind back.
Interlock fingers with palms facing each other.
Straighten arms fully.
Slowly raise the straight arms.
Hold for 10 to 15 seconds.
Keep head upright and neck relaxed.
Remember... do all stretches in a
smooth, slow, controlled manner.
32
48
-/,/
STRETCHING
*"-/,",Ê"Ê/
Sitting Toe Touch
MUSCLE(S) AFFECTED: hamstrings,
spinal erectors and gastrocnemius
1.
2.
3.
4.
5.
Sit with the upper body nearly vertical and legs straight.
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.
Release toes and relax foot.
Grasp ankles and continue to pull chest towards legs. Hold for 10
seconds.
Still grasping the ankles, point away from body and continue to
pull chest towards legs. Hold for 10 seconds.
Stretching the
hamstrings with
emphasis on
insertion of the
hamstrings and
calves.
Stretching the
hamstrings with
emphasis on the
middle portion.
Stretching the
hamstrings with
emphasis on the
upper portion.
,"
Butterfly
MUSCLE(S) AFFECTED: adductors and sartorius
1.
2.
3.
4.
5.
Sitting with the upper body nearly vertical and legs straight, flex
both knees as the soles of the feet come together.
Pull feet toward body.
Place hands on feet and elbows on legs.
Pull torso slightly forward as elbows push legs down.
Hold for 10 to 15 seconds.
33
49
Stretching the
groin.
STRETCHING
-/,/
Ê
,"
Straddle (Spread Eagle)
MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors,
adductors and sartorius
1.
2.
3.
4.
5.
6.
7.
Sit with the upper body nearly vertical and legs straight, and
spread legs as far as possible.
With right hand, grasp toes of right foot and pull on toes slightly,
while pulling chest toward right leg. Hold for 10 seconds.
Release toes and relax foot.
Grasp ankle and continue to pull chest toward right leg. Hold for
10 seconds.
Point toes away from body and continue to pull chest toward right
leg. Hold for 10 seconds.
Repeat process with the left leg.
Repeat process by grasping right toes with right hand and left
toes with left hand. Move the torso forward and toward the ground.
Stretching the
hamstring and groin
with emphasis on
insertion of the
hamstrings and
calves.
Stretching the
hamstring and groin
with emphasis on the
upper portion.
Stretching the groin,
lower back and
hamstring.
34
50
-/,/
STRETCHING
Ê
*"-/,",Ê"Ê"7,Ê
Step Stretch
MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon
1.
2.
3.
4.
5.
6.
7.
Have ready a step or board 3 to 4 inches high.
Place balls of both feet on the step or board, 1 inch from its edge.
With straight legs, lower heels as far as possible.
Hold for 10 to 15 seconds.
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.
Hold for 10 to 15 seconds.
For a more intense and individualized stretch, perform this stretch
with one leg at a time.
Preparing to stretch
the achilles tendon by
slightly bending the
knee.
Stretching the calves
standing on a step.
35
51
Stretching the
achilles tendon by
lowering the heel.
HARDWARE
(Actual Size Shown)
Part# 31 M10x60 Partial Thread Hex Head Bolt
Part# 34 M8x50 Partial Thread Hex Head Bolt
Part# 30 M10x55 Partial Thread Hex Head Bolt
Part# 32 M8x40 Partial Thread Hex Head Bolt
Part# 33 M8x20 Full Thread Hex Head Bolt
36
HARDWARE
(Actual Size Shown)
Part# 50 M10 Flat Washer
Part# 40 M10 Nylon Lock Nut
Part# 51 M8 Flat Washer
Part# 41 M8 Nylon Lock Nut
Part# 54 M8 Spring Washer
Part# 43 M10 Nut
37
,®*,/-®-/
Hardware List
9›Ê
+/9Ê ÊÊÊ*,/›Ê
ÊÊÊÊÊ-
,*/"
PART#
QTY
DESCRIPTION
1
A
LOWER MAIN FRAME
P1LMF-A
1
B
REAR LEGMiddle Connect Tube
P1RL-B
A
1
1
C
REAR UPRIGHT
P1RU-C
B
1
Rear Support Tube
1
D
UPPER
MAIN
FRAME
P1UMF-D
C
1
Right
Elbow Tube
1
E
REAR
UPPER
P1RUB-E
D
1
Left BEAM
Elbow Tube
2
F
WEIGHT RAISER
P1WR-F
E
1
Fixing Tube
2
G
GUIDE
ROD
P1GR-G
F
1
Adjust Tube
1
H
FLAT PLATE
P1FP-H
G
1
Sliding Tube
1
J
FRONT
FOOT
PLATE
P1FFP-J
H
1
Connect
Tube
1
K
LEG
EXTENSION
ARM
P1LEA-K
J
1
Right Foot
Plate Tube
1
L
SEAT
PAD
FRAME
P1SPF-L
K
1
Left Foot Plate Tube
1
M
BACK
PAD
FRAME
P1BPF-M
L
1
Leg
Pad
1
N
BACK
PAD
ADJUSTMENT
P1BPA-N
M
1
Chest
Pad
1
P
STABILIZING
LEG
P1SL-P
N
2
Elbow Pad
1
Q
PRESS ARM PIVOT
P1PAP-Q
1
R
PRESS ARM
P1PA-R
1
S
RIGHT HANDLE
P1RH-S
1
T
LEFT HANDLE
P1LH-T
1
U
PRESS ARM PULLEY COVER
P1PAPC-U
1
V
UPPER FLOATING PULLEY BRACKET
P1UFPB-V
1
W
LEG PRESS PULLEY BRACKET
P1LPPB-W
1
X
LAT BAR
P1LB-X
1
Y
LOW ROW BAR
P1LRB-Y
2
AA
BACK/SEAT PAD
P1PAD-AA
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38
61
,7,®-/
Hardware List
9›Ê
+/9Ê ÊÊÊ*,/›Ê
CEC1.75
2PART#
CEC2X2
2
2
CMS1.125
3
4
CPP4.25
4
11 1
CS.75X10
5
1 2
CSB.75X1.25
6
2
3
CEC1X2
7
2
CAS.31X.37
8
9 4
CRG1.5X5.5
9
4 5
CRG1.25X5.5
10
10
6
CREC1.5
11
6
CREC1.25
12
2 7
CRPP
13
1 8
CPS.37
14
16
11
CPP3.5
15
6
CSHAFT
16
1 12
CEC3X1.5
17
6 20
CRC
18
2
30
CRS
19
19
CPB2X2
20
4 31
CTSPP
21
2 32
CFMR
22
6
33
CEC1X2
23
4
CPREC
24
6 34
CPW3
25
6 40
CTSPP6
26
1
41
CSL
27
4
CRD
29
2 43
CWSP
30
1 50
CSR
31
1
51
CSC
32
1
CCES
33
1 54
CSRTB
34
1 60
CSHAB.37X2
35
1
CWSP10
36
15/20
CTP10
37
1
CAS
38
1
CFRB1X18
39
2
CACN
40
1
CRP1X1
41
1
CRG1.5X20
42
2
CBP
43
1
CRG1.5X6
44
2
CSH.5X3
45
1
CTC
46
4
CJN.37
47
2
CBB.31
48
2
CCHAIN
49
1
1
ÊÊÊÊÊ-
,*/"
END CAP 1DESCRIPTION
3/4” X 1 3/4”
QTY
END CAP 2” X 2”
METAL SPACER 1 1/8”L X 3/8”ID
3
40x80 Oval End Cap
PULLEY 4 1/4”OD
SHAFT 3/4”f25
X 10”L
6
Round End Cap
STEEL BUSHING 3/4”ID X 1 1/4”OD
1
Weight Horn Collar
END CAP 1” X 2”
4
f505/16”
Round
End
Cap
ALLEN SCREW
X 3/8”
FULL
THREAD
RUBBER GRIP
1 1/2”
X 5 1/2” End Cap
2
25x50
Square
RUBBER GRIP 1 1/4” X 5 1/2”
1
Deck Bumper
ROUND END CAP 1 1/2”
2
Handle
Tip
ROUND END
CAP 1 1/4”
ROUND POP
PIN
8
Roller
PULLEY SPACER 3/8”ID
2
Rubber Stopper
PULLEY 3 1/2”OD
2
SHAFT 5/8”Rubber
O.D. X 8”LStopper
END
CAP
3”
X 1 1/2”
1
Pop-Pin
RUBBER COVER
6
M10x55 Hex Head Bolt
RUBBER STOP 1 1/16” O.D. X 1 1/2”L
2
M10x60
PLASTIC BUSHING
2” Hex
X 2” Head Bolt
T-SHAPPEDM8x40
POP PINHex Head Bolt
2
FOAM ROLLER
8
M8x20 Hex Head Bolt
END CAP 1” X 2”
8
M8x50
Hex
Head Bolt
PLASTIC ROLLER
END
CAP
PLASTIC WASHER
3”OD Lock Nut
8
M10 Nylon
T-SHAPPED POP PIN 6”
8
M8 Nylon Lock Nut
SNAP LINK
1
M10 Nut
RUBBER DONUT
WEIGHT STACK
16
f10 PIN
Washer
SELECTOR ROD
26
f8 Washer
SHAFT COLLAR
10
Spring Washer
CABLE ENDf10
SHAFT
SELECTORf12xf8.5x8
ROD TOP BOLTSpacer
16
SOCKET HEAD ALLEN BOLT 3/8” X 2”
WEIGHT STACK PLATE 10lbs.
TOP PLATE 10lbs.
AB STRAP
FOAM ROLLER BAR 1” X 18”
ACORN CAP NUT 3/16” pre-installed
RUBBER PAD 1” X 1”
RUBBER GRIP 1 1/2” X 20”
LAT BAR PAD
RUBBER GRIP 1 1/2” X 6”
SHAFT 1/2” X 3”
FOOT CAPS 1 1/2” X 3”
JAM NUT 3/8”
BRONZE BUSHING 5/16”ID
CHAIN
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62
39
Exploded View Diagram
PGM200x
w w w. p o w e r l i n e f i t n e s s . c o m
1900 S. Des Plaines Ave.
Forest Park, Il 60130
1 (800) 556-3113
Hours: M-F 8:30 - 5:00
2009. Body-Solid. All rights reserved. Body-Solid reserves the right to change design and specifications when we feel it will improve the product.
c Copyright
Body-Solid machines maintain several patented and patent pending features and designs. All rights reserved on all design patents and utility patents.