Body Solid G9S Assembly Instructions Manual

by

Body-Solid

®

A s s e m b l y I n s t r u c t i o n s

Standard/Metric Cross-Reference Table

The product hardware has been modiﬁed from Standard to Metric. When installing your machine, please use the table below to cross-reference between Standard and Metric hardware.

Addendum

T o t a l B o d y W o r k o u t D V D

Follow the lead of international fitness presenter

Geoff Bagshaw as he guides you step by step through a total health and conditioning program. Includes thorough explanations and demonstrations of over 50 exercises targeting all major muscle groups. The

Body-Solid Total Body Workout is a “must have” for anyone truly serious about in-home training.

Also includes:

Complete stretching routine

Importance of cardio training

Body-Solid company profile

Body-Solid

Total Body Workout DVD

E X M 3 7 0 0 G L P S

R e f e r e n c e D r a w i n g s

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.

2

E X M 3 7 0 0 G L P S

R e f e r e n c e D r a w i n g s

3

I m p o r t a n t S a f e t y I n s t r u c t i o n s

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

EXM3700GLPS. These instructions are written to ensure your safety and to protect the unit.

• Do not allow children on or near the equipment.

• Use the equipment only for its intended purpose as described in this guide. Do not use accessory attachments that are not recommended by the manufacturer. Such attachments might cause injuries.

• Wear proper exercise clothing and shoes for your workout—no loose clothing.

• Use care when getting on or off the unit.

•

•

•

•

•

•

Do not overexert yourself or work to exhaustion.

If you feel any pain or abnormal symptoms, stop your workout immediately and consult your physician.

Never operate unit when it has been dropped or damaged. Return the equipment to a service center for examination and repair.

Never drop or insert objects into any opening in the equipment.

Always check the unit and its cables before each use. Make sure that all fasteners and cables are secure and in good working condition.

Do not use the equipment outdoors or near water.

Personal Safety During Assembly

• It is strongly recommended that a 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 EXM3700GLPS on a solid, level surface. Locate the unit a few feet from the walls or furniture to provide easy access.

The EXM3700GLPS 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

EXM3700GLPS.

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:

Fax:

E-mail:

1-708-427-3555 ext. 5

1-708-427-3598 [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.

4

B e f o r e Y o u B e g i n

Thank you for purchasing the EXM3700GLPS. 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 EXM3700GLPS 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 area where you plan to use the equipment.

You will notice that most of the main frame parts are color coded with yellow dots, red dots, and blue dots on the individual pieces. These colored dots refer to different sections of the gym:

Yellow dots = Pec Dec section

Red dots = Leg Extension/Chest Press section

Blue dots = Leg Press section

Pay special attention to the colored dots on the pads. They will help you to quickly place the pads in their correct position.

After you have completely assembled the

EXM3700GLPS you can remove all colored dots.

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:

Vertical Knee Raise Station VKR37G.

5

D i m e n s i o n s

The room layout diagram below will help you decide the best placement for your EXM3700GLPS.

The dimensions of the EXM3700GLPS are: width 6’6” X length 8’. The ceiling height requirement for the EXM3700GLPS is 7’.

The usage space is: width 9’6” X length 11’10” (The usage space is the overall space needed for operation.)

The diagrams below are without the optional Vertical Knee Raise Station VKR37G.

8’

Dimensions

6’ 6”

7’

Height requirement

Suggested usage space

9’ 6”

11’ 10”

6

S a f e t y G u i d e l i n e s

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

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

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.

7

P r e p a r a t i o n s

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

EXM3700GLPS according to these guidelines, you could void the Body-Solid warranty.

Required Tools

The tools that you must obtain before assembling the EXM3700GLPS include:

2mm Allen Key

3mm Allen Key

4mm Allen Key

5mm Allen Key

6mm Allen Key

8mm Allen Key

1/2” Open-End Wrench




1/2” Box Wrench

9/16” Box Wrench

3/4” Box Wrench

CAUTION: Obtain assistance! Do not attempt to assemble the EXM3700GLPS by yourself. Review the Installation

Requirements before proceeding with the following steps.

The EXM3700GLPS unit comes in seven 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.

Installation Requirements

Follow these installation requirements when assembling the EXM3700GLPS:

Set up the EXM3700GLPS 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.

Fill out and mail warranty card.

8

A s s e m b l y I n s t r u c t i o n s

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 of the EXM3700GLPS takes professional installers about 3-5 hours to complete. If this is the first time you have assembled this type of equipment, plan on significantly more time.

Assembly Tips

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

While you may be able to assemble the EXM3700GLPS 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:

IMPORTANT!

Before you begin you should fold-out pages 98, 99, and

100.

This is a quick reference guide that shows all hardware parts (in actual size) along with the corresponding key numbers on the assembly instructions.

mm

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

9

S T E 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 5.

A.

B.

Attach two Weight Stack Shims (28) to the bottom of Main Base Frame (A), and two Weight

Stack Shims (28) to the bottom of Side Base Frame (B). Also, install two Frame Levelers (25) to the Main Base Frame (A) as shown.

Attach Main Base Frame (A) to Side Base Frame (B) using:

Two 73 (3/8”x 2 3/4” hex head bolt)

Four 94 (3/8” washer)

Two 91 (3/8” nylon lock nut)

C.

Attach two Foot Caps (19) to the ends of Front Base Frame (C).

Attach Front Base Frame (C) to the Main Base Frame (A) using:

One 65 (1/2”x 3” hex head bolt)*

Two 93 (1/2” washer)

*NOTE:

One 90 (1/2” nylon lock nut)

Only use one bolt (65) as shown. You will need the other side open for step 5.

D.

Attach one Foot Cap (19) to one end of Rear Base Frame (D). Leave the other side open,

(depending on which side of the gym you want the low pulley station).* Connect Rear Base

Frame (D) and Rear Vertical Frame (E) to Main Base Frame (A) as shown using:




*NOTE:

Depending on how much space you have available, and the configuration of your room, you can assemble this gym with the low pulley station on either side.

E.

Attach End Cap (13) to the top of Rear vertical Frame (E) and Frame Leveler (25) to Rear

Base Frame (D). mm

Inch

10

11

S T E P

1

S T E P


NOTE:


A.

Attach one Pulley (26) to Main Base Frame (A) and two Pulleys to Side Base Frame (B) as shown using:

Three 76 (3/8”x 1 3/4” hex head bolt)

Six 94 (3/8” washer)

Three 91 (3/8” nylon lock nut)

B.

C.

Attach one Pulley (26) and Pulley Cable Guide (7) to the middle of the Main Base Frame (A) as shown using

One 76 (3/8”x 1 3/4” hex head bolt)

Two 94 (3/8” washer)


Attach Front Vertical Frame (F) to Main Base Frame (A) as shown using:




D.

Attach Top Main Frame (G) to Front Vertical Frame (F) as shown using only one bolt:

One 62 (1/2”x 5” hex head bolt)

Two 93 (1/2” washer)


E.

Attach Top Main Frame (G) and Pec Dec Frame (H) to Rear Vertical Frame (E) using:

One 65 (1/2”x 3” hex head bolt)*


Three 93 (1/2” washer)

One 90 (1/2”nylon lock nut)

*NOTE:

The top bolt (65) goes into an internally threaded nut inside the Top Main Frame (G).

mm

Inch

12

13

S T E P

2

S T E P

3

Be careful to assemble all components in the sequence they are presented.

NOTE:


A.

B.

C.

D.

E.

F.

Place two Weight Stack Risers (55) and two Rubber Donuts (31) onto Main Base Frame (A) as shown. Slide two Guide Rods (J) through the Rubber Donuts (31), the Weight Stack

Risers (55), and into the Main Base Frame (A).

Slide 20 Weight Stack Plates (51) onto the two Guide Rods (J). Make sure the opening in each weight stack plate, for the Weight Stack Pin (1), is facing outward.

Attach Top Plate (8) to Selector Rod (6) using:

One 77 (3/8”x 2” flat allen head)

Slide Top Plate (8) and Selector Rod (6) onto Guide Rods (J).

Place two Weight Stack Risers (55) and two Rubber Donuts (31) onto Side Base Frame (B) as shown. Slide two Guide Rods (J) through the Rubber Donuts (31), the Weight Stack

Risers (55), and into the Side Base Frame (B).

Slide 20 Weight Stack Plates (51) onto the two Guide Rods (J). Make sure the opening in each weight stack plate, for the Weight Stack Pin (1), is facing outward.

Attach Top Plate (8) to Selector Rod (6) using:

One 77 (3/8”x 2” flat allen head)

One 99 (3/8” lock washers)

Slide Top Plate (8) and Selector Rod (6) onto Guide Rods (J).

Slide four Shaft Collars (22) onto the four Guide Rods (J) as shown.* G.

*NOTE:

Do not tighten the allen screw inside Shaft Collars (22), leave them loose.

≈ mm

Inch

14

15

S T E P

3

S T E P


NOTE:


A.

B.

C.

D.

E.

Attach Top Pulley Frame (K) to Top Main Frame (G) and Front Vertical Frame (F) as shown using:





Slide the four Shaft Collars (22) to the top of the four Guide Rods (J).

Insert the top of the Shaft Collars (22) into Top Pulley Frame (K).

Tighten the allen screw in each Shaft Collars (22).

Insert two Pulleys (26) into Front Vertical Frame (F) as shown using:

Four 10 (pulley spacer)



Insert two Pulleys (26) into Top Pulley Frame (K) using:




Insert two Pulleys (26) into the pulley covers on the Top Main Frame (G) using:



Two 91 (3/8” nylon lock nut) mm

Inch

16

17

S T E P

4

S T E P


Most of the main frame parts in this step will have RED dots.

NOTE:

LEG EXTENSION SEAT PAD FRAME (S) AND THE LEG EXTENSION FRAME (L) ARE

PRE-ASSEMBLED AS ONE PIECE.

A.

B.

Attach Leg Extension Frame (L) and 2”x 6” Plate (M) to Front Vertical Frame (F) using:




Attach the bottom of Leg Extension Frame (L) to Front Base Frame (C), through the opening left from step 1 using:


Two 93 (1/2” washer)


C.

D.

Attach Leg Extention Arm (N) to Leg Extension Frame (L) using pre-installed Shaft (P) as shown. Tighten the two Allen Screws (88) to lock down Shaft (P) in Leg Extension Frame (L).

Attach three End Caps (14) to the top of Leg Extension Frame (L) and each end of the

Leg Extension Arm (N).

Attach Leg Extension Pad Holder (Q) to Leg Extension Arm (N) using:


Two 93 (1/2” washer)


Bronze Bushing (100) was pre-assembled, inside Leg Extension Arm (N).

E.

Attach Leg Pads (R) to Leg Extension Pad Holder (Q) using:

Four 89 (5/16”x 3/4” round bolt)*

Four 96 (5/16” spring lock washer)

Four 95 (5/16” washer)

*Do NOT over-tighten these bolts. Tighten these bolts until spring lock washer is flat.

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

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 only.

Do NOT re-tighten any of the pad bolts. Also, leave all pulley bolts finger-tight untill after STEP 20.

mm

Inch

18

19

S T E P

5

S T E P



A.

B.

Attach End Cap (15) onto the front of Leg Extension Seat Pad Frame (S).

Insert two Round End Caps (29) into the end of Leg Extension Handles (U). Attach Leg

Extension Handles (U) to Leg Extension Seat Pad Frame (S) using:

Two 72 (3/8”x 3” hex head bolt)



C.

Attach Leg Extension Seat Pad (V) to Leg Extension Seat Pad Frame (S) using:

Two 82 (5/16”x 2 3/4” hex head bolt)*

Two 96 (5/16” spring lock washer)

Two 95 (5/16” washer)

*Do NOT over-tighten these bolts. Tighten these bolts untill spring lock washer is flat.


D.

Slide 4”x 8” Foam Rollers (12) onto Foam Roller Bar (W) and attach to Leg Extension Seat

Pad Frame (S). Hold Foam Rollers (12) in place with 3” Plastic Washer (5) on the inside and

Plastic Roller End Cap (18) on the outside as shown.

Note:

You should now wrench tighten all bolts and nuts in this step.

Do NOT re-tighten any of the pad bolts or pulley bolts.

mm

Inch

20

21

S T E P

6

S T E P



A.

B.

Attach two Leg Hold Downs (X) to the Front Vertical Frame (F) using:




Slide two 4”x 8” Foam Rollers (12) onto the two Leg Hold Downs (X) and hold in place with two Plastic Roller End Caps (18).

Insert two Plastic Bushings (21) into the Back Pad Holder (Y). Connect Back pad Holder (Y) to the Front Vertical Frame (F) using:




C.

Slide Back Pad Adjuster (Z) into the Back Pad Holder (Y) and hold in place with Ball Head

Pop Pin (56) and Adjustment Bolt (112). Look inside Back Pad Adjuster (Z) and adjust the

Adjustment Bolt (112) with Lock Nut (113) so that it will stop Back Pad Adjuster (Z) from sliding out, but will not interfere with Back Pad Insert (ZB) in the next step.

D.

Attach Upper Back Pad (ZA) to Back Pad Insert (ZB) using:

Four 83 (5/16”x 1” hex head bolt)*


Four 95 (5/16” washer)



Slide Back Pad Insert (ZB) into Back Pad Adjuster (Z) and hold in place with Ball Head

Pop Pin (56) and Adjustment Bolt (112).

E.

Attach Lower Back Pad (ZC) to Front Vertical Frame (F) using:

Two 80 (5/16”x 5” hex head bolt)*


Two 95 (5/16” washer)



Note:



mm

Inch

22

23

S T E P

7

S T E P



NOTE:

You will need to loosen two Allen Screws (88) inside Seated Press Arm

Support (AA), in order to remove shaft (AB).

A.

B.

Attach Seated Press Arm Support (AA) to Top Main Frame (G) with Shaft (AB).

Tighten Allen Screw (88) in Seated Press Arm Support (AA).

Attach two Pulleys (26) to Seated Press Arm Support (AA) using:




NOTE:

You will need to loosen two Allen Screws (88), inside Seated Press Arm (AC), in order to remove shaft (AD).

C.

D.

E.

Attach Seated Press Arm (AC) to Seated Press Arm Support (AA) with Shaft (AD).

Tighten two Allen Screws (88) in Seated Press Arm Support (AA) and in Seated

Press Arm (AC).

Attach two End Caps (14) to the top of Seated Press Arm Support (AA).

Attach two End Caps (15) to the top of Seated Press Arm (AC).

Attach Small Shroud (AE) to Seated Press Arm Support (AA) using:

Four 86 (5/16” x 9/16” round allen head)

Four 97 ( 5/16” washer)

Note:



mm

Inch

24

25

S T E P

8

S T E P


Most of the main frame parts in this step will have

YELLOW dots.

A.

B.

Attach three End Caps (13) to the front and sides of Pec Dec Frame (H), and attach Square

Rubber Cap (32) to the top of the Pec Dec Frame (H).

Slide Oilite Washer (9), Left Pec Dec Arm (AK) and then the Left Pec Dec Cam (AL) onto the left side of the Pec Dec Frame (H) as shown, Attach using:


One 93 (1/2” washer)

C. Slide Round End Cap (29) into Left Pec Dec Handle (AM) and attach to the

Left Pec Dec Arm (AK) using:

One 85 (5/16”x 3/4” flat allen head)

One 96 (5/16” spring lock washer)

Note:

Left Pec Dec Handle (AM) should bend out, away from the the gym, as shown.

D.

Slide Oilite Washer (9), Right Pec Dec Arm (AP) and then the Right Pec Dec Cam (AQ) onto the Right side of the Pec Dec Frame (H) as shown, attach using:


One 93 (1/2” washer)

E. Slide Round End Cap (29) into Right Pec Dec Handle (AR) and attach to the

Right Pec Dec Arm (AP) using:

One 85 (5/16”x 3/4” flat allen head)


Note:

Right Pec Dec Handle (AR) should bend out, away from the gym, as shown.

F.

Attach two Chrome Collars (106) to the top of Left Pec Dec Handle (AM) and Right Pec

Dec Handle (AR) using:

Two 88 (5/16” allen screw) preinstalled



mm

Inch

26

27

S T E P

9

S T E P


Most of the main frame parts in this step will have

YELLOW dots.

A.

Slide Plastic Bushing (23) into the receptacle at the bottom of the Rear Vertical Frame (E) as shown. Attach Hydraulic Seat Adjuster (AU) to the inside of the receptacle at the bottom of the Rear Vertical Frame (E) using:


Two 94 (3/8” washer)


B.

Attach two End Caps (13) to the front and back of Seat Pad Frame (AV).

Slide Seat Pad Frame (AV) into receptacle at the bottom of Rear Vertical Frame (E), and attach to the top of Hydraulic Seat Adjuster (AU) using:

One 74 (3/8”x 2 1/2”hex head bolt)

Two 94 (3/8” washer)


Insert Pop Pin (48) into the threaded opening in the receptacle at the bottom of the

Rear Vertical Frame (E).

C.

Attach Seat Pad (AW) to Seat Pad Frame (AV) using:



Two 95 (5/16” washer)



D.

Attach Back Pad (AX) to Rear Vertical Frame (E) using:



Two 95 (5/16” washer)



Note:



mm

Inch

28

29

S T E P

10

S T E P


A.

B.

Attach two End Caps (13) to the ends of the Low Pulley Frame (AY). Connect Low Pulley

Frame (AY) to the Main Base Frame (A) using:

One 98 (3/8” washer)

One 87 (3/8” x 5/8” round allen head)

Attach Foot Brace (AZ) to the open side of Rear Base Frame (D) using:


Two 94 (3/8” washer)


C.

D.

Attach two End Caps (16) and Grip Tape (33) to Foot Brace (AZ) as shown.

Attach Pulley (26) to Low Pulley Frame (AY) using:


Two 94 (3/8” washer)


Note:



mm

Inch

30

31

S T E P

11

S T E P


Most of the main frame parts in this step will have BLUE dots.

A.

B.

C.

D.

Attach Leg Press Support (BA) to Main Base Frame (A) using:




Attach Leg Press Main Frame (BB) to Leg Press Support (BA) using:

Four 73 (3/8”x 2 3/4” hex head bolt)

Eight 94 (3/8” washer)

Four 91 (3/8” nylon lock nut)

Attach Leg Press Main Frame (BB) to Side Base Frame (B) using:




Attach End Cap (15) to the top of Leg Press Main Frame (BB).

Attach two Frame Levelers (25) to the bottom of Leg Press Main Frame (BB).

Attach Pulley (26) to Leg Press Main Frame (BB) using:


Two 94 (3/8” washer)


E.

Attach two Foot Caps (20) to each end of the Leg Press Front (BC).

Attach Leg Press Front (BC) to the front of Leg Press Main Frame (BB) using:

Two 65 (1/2”x 3” hex head bolt)



Note:



mm

Inch

32

33

S T E P

12

S T E P



A.

Slide two Pillow Block Bearings (45) onto lower shaft on Main Leg Press Pivot (BD) and leave allen screws loose.

NOTE:

Allen screws should both be on the inside.

B.

C.

D.

Attach two Pillow Block Bearings (45) to the plate at the front of Leg Press Frame (BB) using:

Four 66 (1/2”x 1 3/4” hex head bolt)

Eight 93 (1/2” Washer)

Four 90 (1/2” nylon lock nut)

Attach Front Leg Press Pivot (BE) and Shaft (BF) to Leg Press Frame (BB) as shown using:

Two 41 (leg press oilite bushing)


Attach Foot Plate T-frame (BG) and Shaft (BF) to Front Leg Press Pivot (BE) as shown using:



E.

Attach Foot Plate T-frame (BG) and Shaft (BF) to Main Leg Press Pivot (BD) as shown using:



F.

Attach Foot Plate (BR) to Foot Plate T-frame (BG) using:




Attach three End Caps (14) to each side of Foot Plate (BR) and front of

Foot Plate T-frame (BG).

Note:



mm

Inch

34

35

There are two small allen set screws in each Pillow Block Bearings (45).

S T E P

13

For best alignment of this system you should loosen all allen set screws before installing the Pillow Block Bearings (45).

The last and final step of the assembly process is to wrench tighten all of these allen set screw in all the Pillow Block Bearings (45).

S T E P



mm

A.

B.

Slide Round End Cap (29) onto Leg Press Handles (BH).

Attach Leg Press Handles (BH) onto Leg Press Frame (BB) using:




Attach two Seat Pad Flange (BL) to Leg Press Frame (BB) using:


Two 94 (3/8” washer)


C.

Attach Leg Press Seat Pad (BM) to the two Seat Pad Flange (BL) using:

Two 83 (5/16”x 1” hex head bolt)*


Two 95 (5/16” washer)



D.

Attach Leg Press Seat Pad (BM) to Leg Press Frame (BB) using:

One 81 (5/16”x 3 1/4” hex head bolt)*


One 95 (5/16” washer)

*Do NOT over-tighten this bolt. Tighten this bolt until spring lock washer is flat.

Over - tightening this bolt will cause T - nut in pad to strip out.

E.

Slide Plastic Bushing (23) into Leg Press Frame (BB).

Slide Leg Press Back Pad Frame (BP) into Plastic Bushing (23) and hold in place with

T-Shaped Pop Pin (48).

Attach End Cap (14) to the bottom of Leg Press Back Pad Frame (BP).

F.

Attach Leg Press Back Pad (BQ) to Leg Press Back Pad Frame (BP) using:

Four 83 (5/16”x 1” hex head bolt)*


Four 95 (5/16” washer)



Note:



Inch

36

37

S T E P

14

S T E P


NOTE:

All pulleys are the 4 1/4” diameter Pulleys (26), except where noted.

Lat Pulldown Cable (36)

Ball Stop End Metal Ball End

12’ 6” 3840 mm

A.

B.

C.

D.

E.

F.

Start at the front of the gym. Insert metal ball end of the Lat Pulldown Cable (36) into Top

Main Frame (G), through the frame and out through the second opening. Pull entire length of Cable (36) all the way through. Install Pulley (A1) into the first opening, and Pulley (A2) into the second opening. Be sure that Cable (36) rides on top of these pulleys. Install each pulley using:


Two 10 (pulley spacer)


Remove Pulley (A3), route Cable (36) inside pulley housing as shown, and re-install

Pulley (A3).

Remove Pulley (A4), route Cable (36) around Pulley (A4) as shown, and re-install Pulley (A4).

Remove Pulley (A5), route Cable (36) inside pulley housing as shown, and reinstall

Pulley (A5).

Route Cable (36) over Pulley (A6). Route Cable (36) down through opening in the small arm sticking out of the Front Vertical Frame (F). Pull entire length of Cable (36) through.

Route Cable (36) throught the Double Pulley Holder (130) as shown and install Pulley (A7) using:


Two 94 (3/8” washer)


G.

Route Cable (36) up and over Pulley (A8)* and then down toward weight stack.

*Note:

Leave the bolt going through Pulley (A8) hand tight until the end of Cable

Adjustments in Step 21.

H.

Remove Bolt (56) from Selector Rod Top Bolt (52), slide Cable (36) through Selector Rod Top

Bolt (52). Attach Cable End Shaft (135) and tighten Allen Screw (136).

Pull Cable (36) tight, so Cable End Shaft (135) fits inside Selector Rod Top Bolt (52).

Reinstall Bolt (56) in Selector Rod Top Bolt (52).

mm

Inch

38

Start at high pulley station by inserting the Metal Ball End here.

Lat Pulldown

Cable

!

WA R N I N G !

Selector Rod Top Bolt (52) must be threaded a minumum of 1/2” into the Selector Rod (6), and Jam

Nut (54) tightened securely against spring lock washer (53) to ensure proper connection. Check the

Jam Nut (54) once a week to make sure it is tight.

39

S T E P

15

S T E P


NOTE:


Leg Extension Cable (37)

Stamped Eye End Stamped Eye End

Stamped Eye End

2635mm 8’ 7”

Short Cable (40)

Chain End

520mm

1’ 8 1/2”

A.

B.

C.

D.

Attach either stamped eye end of Leg Extension Cable (37) to Leg Extension Arm (N) using:

One 84 (5/16”x 1 1/2” flat allen head)

Two 4 (3/4” steel bushing)

One 2 (1/2” steel sleeve)


Route Cable (37) under Pulley (B1) and up toward Double Pulley Holder (52).

Route Cable (37) Inside the bottom portion of Double Pulley Holder (132) as shown, and install Pulley (B2) using:


Two 94 (3/8” washer)


Attach stamped eye end of Short Cable (40) to Cable (37) using a Snap Link (43). Attach the chain end of Cable (40) to the Main Base Frame (A) using another Snap Link (43).

mm

Inch

40

Short Cable

Leg Extension Cable

41

S T E P

16

S T E P


NOTE:


Pec Dec Cable (38)

Metal Ball End Metal Ball End

1890mm 6’ 2 1/2”

A.

B.

C.

D.

E.

Attach metal ball end of Pec Dec Cable (38) to Right Pec Dec Cam (AQ) and route under

Top Main Frame (G).

Attach the other ball end of Cable (38) to Left Pec Dec Cam (AL).

Attach Pulley (C1) to flange on Top Main Frame (G) behind Right Pec Dec Cam (AQ) using:


One 7 (pulley cable guide)

Two 94 (3/8” washer)


Route Pec Dec Cable (38) over Pulley (C1).

Attach Pulley (C2) to flange on Top Main Frame (G) behind Left Pec Dec Cam (AL) using:


One 7 (pulley cable guide)

Two 94 (3/8” washer)


Route Pec Dec Cable (38) over Pulley (C2).

Hang Pec Dec Pulley Holder (131) on Pec Dec Cable (38) as shown and install

Pulley (C3) using:

One 76 (3/8”x 1 3/4” hex head Bolt)

Two 94 (3/8” washer)

One 91 (3/8” nylon lock nut) mm

Inch

42

Pec Dec Cable

S T E P

17

43

S T E P


NOTE:


Ab Crunch Cable (39)

Ball Stop End Chain End

1545mm 5’ 1”

A.

Insert chain end of the Ab Crunch Cable (39) into the opening above Back Pad (AX), and pull entire length through.

NOTE:

You will now need the 3” diameter Pulley (27), for the next step.

B.

Insert 3” Pulley (27) into the Rear Vertical Frame (E) under Cable (39) using:

Two 10 (pulley spacer)



C.

D.

Attach chain end of Cable (39) to the bottom of Pec Dec Pulley Holder (131).

Hang Pulley (D2) from on Cable (39) as shown using two Pulley Plates (132) and:


Two 94 (3/8” washer)

One 91 (3/8” nylon lock nut) mm

Inch

44

Ab Crunch Cable

45

S T E P

18

S T E P


NOTE:


Low Pulley Cable (35)

Ball Stop End Metal Ball End

4060mm 13’ 3 1/2”

A.

B.

Insert metal ball end of Low Pulley Cable (35) at Low Pulley Frame (AY). Insert metal ball end of Cable (35) under Pulley (E1).

Route Cable (35) over Pulley (E2), and attach Pulley (E2) to the bottom of Pulley Plates (132) using:


Two 94 (3/8” washer)


C.

D.

E.

Route Cable (35) under Pulley (E3).

Route Cable (35) over Pulleys (E4) and (E5).

Route Cable (35) through Pulley Holder With Hook (133) as shown. Install Pulley (E6) using:


Two 94 (3/8” washer)


F.

Remove Pulley (E7) from pulley housing. Insert Cable (35) into pulley housing as shown and reinstall Pulley (E7).*

*Note:

Leave the bolt going through Pulley (E7) hand tight until the end of Cable

Adjustments in Step 21.

G. Remove Bolt (56) from Selector Rod Top Bolt (52), slide Cable (35) through Selector Rod Top

Bolt (52). Attach Cable End Shaft (135) and tighten Allen Screw (136).

Pull Cable (36) tight, so Cable End Shaft (135) fits inside Selector Rod Top Bolt (52).

Reinstall Bolt (56) in Selector Rod Top Bolt (52).

mm

Inch

46

S T E P

19

Low Pulley Cable

47

Low Pulley

Cable

!

WA R N I N G !

Selector Rod Top Bolt (52) must be threaded a minumum of 1/2” into the Selector Rod (6), and Jam

Nut (54) tightened securely against spring lock washer (53) to ensure proper connection. Check the

Jam Nut (54) once a week to make sure it is tight.

S T E P


NOTE:


Leg Press Cable (34)

Stamped Eye End Chain End

4270mm 14’

A.

B.

C.

D.

E.

F.

Attach the chain end of Leg Press Cable (34) to Leg Press Frame (BB) with Snap Link (43).

Route Cable (34) into the top of pulley housing in Leg Press Pivot (BD) as shown and install Pulley (F1) using:


Two 94 (3/8” washer)


Route Cable (34) over Pulley (F2) as shown.

Route Cable (34) back into the bottom of pulley housing in Leg Press Pivot (BD) and install

Cable (34) over Pulley (F3) using:


Two 94 (3/8” washer)


Route Cable (34) through the opening in the support column of Leg Press Frame (BB).

Pull entire length of Cable (34) through.

Route Cable (34) around Pulley (F4) as shown and toward Pulley (F5).

Route Cable (34) under Pulley (F5) and up to the bottom of Pulley Holder With Hook (133).

Attach Cable (34) to Pulley Holder With Hook (133).

Note:

You should now wrench tighten all bolts and nuts.

Except the pad bolts, Never re-tighten any pad bolts.

mm

Inch

48

Leg Press Cable

49

S T E P

20

S T E P

21

NOW IS THE TIME TO MAKE ALL NECESSARY

CABLE ADJUSTMENTS

After cable installation is complete you must check all cables for proper tension. Obvious signs that cable tension problems exist include:

Top Plates (8) do not rest directly on the top weight stack plates.

The holes in the Selector Bar (6) do not line up with the holes in the Weight Stack Plates.

Cable(s) are sloppy and there is no resistance from the weight stack for the first few inches of the exercise.

There are TEN areas for cable adjustment on the EXM3700GLPS:

A TWO Selector Rod Top Bolts (52)

B THREE Rubber Stops (42)

C THREE Adjustable Chains on cables (34), (39), (40).

D TWO Adjustments in pulley housing on Top Pulley Frame (K)

SEE NOTE 1 AND NOTE 2 ON PAGE 51.

If there is too much tension, and the Top Plate (8) is not resting directly on the top weight stack plate:

1st.- Turn and tighten the Rubber Stop (B).

2nd.- Move Snap Link (C) to add a link.

3rd.- Move pulley down to a lower hole in pulley housing on Top Pulley Frame (K).

If there is to much play or excessive slack:

1st.- Turn and loosen the Rubber Stop (B).

2nd.- Move Snap Link (C) to minus a link.

3rd.- Move Pulley up to a higher hole in pulley housing on Top Pulley Frame (K).

4th.- Screw the Selector Bar Top Bolt (52) farther into the Selector Bar (6) of the Weight Stack.

NOTE:

Cables should be inspected daily and adjusted periodically to ensure safe and smooth operation.

NOTE:

After cable adjustment is complete, go back and tighten two bolts in pulley housing on Top Pulley Frame (K).

mm

Inch

50

B. Rubber Stop (42)

Tighten

NOTE 1

Before beginning final cable adjustments, be sure that both of these pulley housings butt-up as close as possible to the welded stops on the frame pieces.

S T E P

21

Selector Rod Top Bolt

NOTE 2

Check lock nut weekly to be sure it is tight and locked on to the Selector

Rod.

(See page 61)

!

WA R N I N G !

Selector Rod Top Bolt (52) Must be threaded a minumum of a 1/2” into the Selector Rod(6), and Lock Nut (54) tightened securely to ensure proper connection.

51

S T E P


SEE NOTE 1:

A.

Apply weight stack numbers to weight stack Top Plate (8) and each Weight Stack Plate as shown.

SEE NOTE 2: Note the shape of each shroud for proper placement.

B.

Weight Stack Shroud (CA) is pre-assembled with Shroud Insert (CB).

Attach Weight Stack Shroud (CA) to the side of the weight stack as shown.

Bolt onto Side Base Frame (B) and Top Pulley Frame (K) using:

Two 87 (3/8” x 5/8” round allen head)

Two 98 (3/8” washer)

C.

D.

E.

Attach Weight Stack Shroud (CC) to the other side of this weight stack using:


Two 98 (3/8” washer)

Weight Stack Shroud (CD) is pre-assembled with Shroud Insert (CE).

Attach Weight Stack Shroud (CD) to the side of the weight stack as shown.

Bolt onto Main Base Frame (A) and Top Pulley Frame (K) Using:


Two 98 (3/8” washer)

Attach Weight Stack Shroud (CF) to the other side of this weight stack using:


Two 98 (3/8” washer) mm

Inch

52

NOTE 1

Apply weight stack numbers to the Weight

Stack Plates (51). Start at the Top Plate (8) with the number 1, and the first plate should be number 2. The following Weight Stack Plates

(51) should be numbered in sequential order down through the stack.

3/4” flat side 2” flat side

S T E P

22

3/4” flat side

NOTE 2

This is the top view of the four Weight Stack Shrouds. Note the shape of each shroud for proper placement.

53

A d j u s t m e n t s

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.

This gym is capable of a variety of different exercises, as well as, smooth and user-friendly adjustment features. The following pages of adjustments will help you to familiarize yourself with your new gym. We hope you are completely satisfied with this product and wish you many years of enjoyment.

A.

B.

C.

D.

1.

SEATED PRESS ARMS (AC) ADJUSTMENT

Grasp the Seated Press Arm (AC) with your left hand.

Pull the Ball Head Pop Pin (57) with your right hand to release the

Seated Press Arm.

Adjust the Seated Press Arm to the desired position (depending on the exercise you are performing).

Release the Ball Head Pop Pin, and make sure it is fully engaged into the selector hole.

A.

B.

C.

D.

E.

2.

UPPER BACK PAD (ZA) ADJUSTMENT

Grasp the Upper Back Pad (ZA).

Pull the Ball Head Pop Pin on top of the Back Pad Holder to release Back

Pad Adjuster. There are two adjustment positions.

For certain exercises you may wish to fine Tune your adjustment by pulling the Ball

Head Pop Pin on the side of the Back Pad Adjuster, this will release the Back Pad

Insert. There are six additional adjustment positions.

Adjust the Upper Back Pad (ZA) to the desired position.

Release the Ball Head Pop Pin(s) and make sure they are fully engaged into the selector hole(s) of the Back Pad Insert(s).

C.

D.

A.

B.

3.

LEG EXTENTION SEAT PAD (V) ADJUSTMENT

Grasp the Leg Extention Seat Pad (V).

Turn the T-Shaped Pop Pin (48) counter clockwise to unlock it, and then pull the Pop Pin to release the Leg Extention Seat Pad.

Adjust the Leg Extention Seat Pad (V) to the desired position.

Release the T-Shaped Pop Pin (48) and make sure it is fully engaged into the selector hole of the Leg Extention Seat Pad Frame. Turn Pop Pin clockwise to lock it in place.

54

1.

(Reverse view drawing)

2.

Adjust

Upper Back

Pad (ZA) top Ball Head

Pop Pin (56) side Ball Head

Pop Pin (56)

Pull Ball Head

Pop Pin (57)

Adjust

Seated Press

Arm (AC)

!

WA R N I N G !

Pay special attention to the plunger on this Pop Pin (48).

Always be sure that the plunger is fully engaged into the hole you select. Also, be sure that the spring in the Pop Pin (48) operates freely. Failure to do so may result in serious injury.

55

Leg Extension

Seat Pad (V)

3.

Pull T-Shaped

Pop Pin (48)

Make sure Pop Pin (48) is fully engaged into selector hole, and then turn clockwise to lock it in place.

A d j u s t m e n t s

C.

D.

A.

B.

4.

PEC DEC ARM (AK) or (AP) ADJUSTMENT

Grasp Pec Dec Arm (AK) or (AP).

Pull the Ball Head Pop Pin (50) to release the Pec Dec Arm (AK) or (AP).

Adjust the Pec Dec Arm to the desired position.

Release the Ball Head Pop Pin (50) and make sure that it is fully engaged into the selector hole.

A.

B.

C.

D.

5.

PEC DEC SEAT PAD (AW) ADJUSTMENT

Grasp the Pec Dec Seat Pad (AW).

Turn the T-Shaped Pop Pin (48) counter clockwise to unlock it, then pull to release the

Pec Dec Seat.

Adjust the Pec Dec Seat Pad to the desired position.

Release the T-Shaped Pop Pin (48) and make sure that it is fully engaged into the

Pec Dec Seat Frame (AV). Turn clockwise to lock it in place.

A.

B.

C.

D.

6.

LEG PRESS BACK PAD (BQ) ADJUSTMENT

Grasp the Leg Press Back Pad (BQ).

Turn the T-Shaped Pop Pin (48) counter clockwise to unlock it, then pull to release the the Leg Press Back Pad.

Adjust the Leg Press Back Pad to the desired position.

Release the T-Shaped Pop Pin (48) and make sure that it is fully engaged into the selector hole in the Leg Press Back Pad Frame. Turn clockwise to lock it in place.

56

4.

Adjust Pec Dec

Arm (AK) or (AP)

Pull Ball Head

Pop Pin (50)

!

WA R N I N G !



5.

(Reverse view drawing)

Pull T-Shaped

Pop Pin (48)

Make sure Pop Pin is fully engaged into selector hole, and then turn clockwise to lock it in place.

57

!

WA R N I N G !



6.

Pull T-Shaped

Pop Pin (48)

Make sure Pop Pin is fully engaged into selector hole, and then turn clockwise to lock it in place.

W a r n i n g , S a f e t y & M a i n t e n a n c e

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

Warning

Safety and Maintenance of Cables

Although Body-Solid 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.

59

W a r n i n g , S a f e t y & M a i n t e n a n c e

Precision craftsmanship assures Body-Solid’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 Body-Solid 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

EXM3700GLPS. Body-Solid 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.

Be advised that dangerous conditions can arise even during a warranty period. A warranty does not negate the owner’s responsibility to thoroughly, carefully and daily inspect the machine.

Including maintaning the equipment the owner’s responsibility is also to:

Be sure to always provide adequate supervision to all end-users.

Be sure to instruct all end-users of proper usage.

Be sure all supervisors and personal trainers who instruct end-users on equipment use are properly trained and know the function and importance of every adjustment and setting.

Also, be sure these trainers provide proper instruction to end-users on the fundamentals of strength training.

CABLES:

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.

Visually inspect the cables for fraying, cracking, peeling or discoloration.

Check slack in cables and re-adjust cable tension if needed. See pages 50-51.

Check that locking nut at Weight Stacks are tight.

UPHOLSTERY:

Wipe down after every workout.

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.

Keep sharp or pointed objects out of your pockets and clear of all upholstery.

NUTS/BOLTS/FASTENERS:

Periodically inspect all nuts and bolts. Tighten if needed. If bolts seem to loosen periodically, use

Loctite 242 for a long-term cure.

Go through a re-tightening sequence periodically to ensure that all hardware is properly tensioned.

GUIDE RODS:

Wipe clean with a dust free rag. Lubricate with a

Silicon or Teflon based lubricant.

ADJUSTMENTS / LOCKING PINS / TIGHTENING

KNOBS:

Check all pieces for signs of visible wear or damage.

Check springs in Snap Links and Pop Pins for proper tension and alignment.

If the spring sticks or has lost its rigidity, replace it immediatly.

ANTI-SKID SURFACES:

Replace if they appear worn or become slippery.

WARNING INSTRUCTION LABELS:

Inspect and familiarize yourself with all safety warnings and other user information on decals.

60

MAINTENANCE

SCHEDULE

CABLES:

CHECK TENSION, END FITTINGS,AND

COATING.

CHECK THAT LOCKING NUT AT WEIGHT STACK IS

TIGHT.

UPHOLSTERY:

WIPE DOWN AND DRY

CLEAN AND CONDITION.

FRAME:

WIPE DOWN AND DRY

POLISH/WAX

CHROME:

WIPE DOWN AND DRY

POLISH/LUBRICATE

NUTS/BOLTS/FASTENERS:

TIGHTEN AND/OR ADJUST AS NEEDED

DAILY WEEKLY LATEST DATE ENTRY

GUIDE RODS:

LUBRICATE AND CLEAN

LINEAR RODS:

LUBRICATE AND CLEAN

SEAT SLEEVES:

LUBRICATE AND CLEAN

ADJUSTMENTS / LOCKING PINS /

TIGHTENING KNOBS

WEIGHT STACK PINS

WARNING INSTRUCTION LABELS

SPRINGS / POP PINS

ANTI-SKID SURFACES

HAND GRIPS / ROLLERS

FOR BODY-SOLID CUSTOMER SERVICE:

1-800-556-3113

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

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

61

PHRASES, TERMS, TIPS

& GUIDELINES

B E G I N N E R ’ S G U I D E L I N E S

• Work out at least two times a week.

• Include six to eight exercises that train major muscle groups.

• Perform two or three sets of at least eight to 12 repetitions.

AEROBIC

Exercise that primarily uses oxygen to burn fuel at low to moderate levels of intensity. Running and jogging are examples of aerobic exercise.

ANAEROBIC

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

CONCENTRIC MUSCLE ACTION

The muscle shortens while contracting against resistance.

MUSCULAR STRENGTH

The maximum force that can be applied by a muscle during a single maximum contraction.

OSTEOPOROSIS

A decrease in bone density.

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.

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.

62

PHRASES, TERMS, TIPS

& GUIDELINES

S T A R T I N G R E S I S T A N C E L E V E L

If you begin weight training at too high a level, you risk serious injury. You will also develop poor form, which will hinder your efforts and discourage you. Use this as a guideline: if you cannot lift the weight eight times with proper form, the weight is too heavy. Similarly, don’t choose too light a weight; the last two or three repetitions of your set should be difficult.

POWER

Power is the rate of performing work. Power during a repetition is defined as the weight lifted times the vertical distance the weight is lifted divided by the time to complete the repetition.

Power during a repetition can be increased by lifting the same weight the same vertical distance in a shorter period of time. Power can also be increased by lifting a heavier resistance the same vertical distance in the same period of time as a lighter resistance.

PROGRESS GRADUALLY

Increase reps before increasing resistance. Reduce rest intervals between sets to increase intensity.

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.

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.

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.

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).

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.

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.

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.

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.

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.

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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 composed of carbon, hydrogen, and oxygen. However, their chemical structure is different.

Both animals and plants provide sources of fat.

Saturated fats come primarily from animal sources and are typically solid at room temperature. Plant sources of saturated fats are palm oil, coconut oil, and cocoa butter. A high intake of saturated fats is directly related to increased cardiovascular disease. Unsaturated fats are typically liquid at room temperature. Corn, peanut, canola, and soybean oil are sources of unsaturated fats. It is recommended that no more than 30% of one’s diet be composed of fats. Ten percent or less of the total calories consumed should come from saturated fats. One way to reduce saturated fat intake would be to substitute margarine for butter.

Proteins are substances composed of carbon, hydrogen, oxygen, and nitrogen. Proteins are made by combining amino acids. Amino acids are nitrogen-containing 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 proteincontaining 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

64 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.

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.

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.

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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

A R E Y O U A “ B E G I N N E R ” ?

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.

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One or two exercises per muscle group may not sound like enough to produce any results, but if you’re a beginner - 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

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

8 to 12

8 to 12

8 to 12

8 to 12

8 to 12

8 to 12

20 to 30

20 to 30

8 to 12

8 to 12

8 to 12

8 to 12

8 to 12

8 to 12

8 to 12

8 to 12

Sets

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

2 or 3

2 or 3

2 or 3

2 or 3

2 or 3

2 or 3

Rest period between sets should be about 60 to 90 seconds.

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.

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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:

Muscular Endruance & Definition

Increase Strength

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.

Increase Power & Muscle Mass

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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:

Stretching

Weight Training

Aerobic Exercise

Nutrition

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?

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.

DESIGNING YOUR PERSONAL ROUTINE

FIRST:

You need to decide which of the above training methods is best suited to accomplish your personal goals.

FOURTH:

Order the exercises in your routine so you are working the large muscle groups first and the small muscle groups last.

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.

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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

Lat Pulldown

Shoulder Press

Tricep Pressdown

Bicep Curl

Leg Press/Squat

Leg Extension

Leg Curl

Calf Raise

Ab Crunch

15 to 20 3 or 4

15 to 20 3 or 4

15 to 20 3 or 4

15 to 20 3 or 4

15 to 20 3 or 4

15 to 20 3 or 4

15 to 20 3 or 4

15 to 20 3 or 4

15 to 20 3 or 4

20 to 30 3 or 4

Rest period between sets should be about 30 seconds.

EXERCISE

TIPS

Listed below are Body-Solid’s picks of the best exercises you can do for each body part. These exercises can be done using free weights, machines and multi-station gyms. Learn to do each exercise in proper form. You can make substitutions in your training and try variations of each using different Body-Solid grips, cable attachments and accessories to slightly change the emphasis of a particular exercise. Note: Many movements, especially multijoint exercises, work more than one muscle group. For example, your front deltoids and triceps are stimulated during bench / chest pressing movements.

CHEST

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.

S 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

70

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

ANATOMY

CHART

FRONT VIEW

Neck

Omohyoid

Sternohyoid

Sternocleidomastoid

Trapezius

Abs

Serratus Anterior

External Oblique

Rectus Abdominis

Tendinous Inscriptions

Thighs

Sartorius

Pectineus

Adductor Longus

Gracilis

Tensor Fasciae Latae

Tibia (bone)

•

•

•

Calves

Gastrocnemius

Soleus

Tibialis Anterior

Chest

Pectoralis Major

Pectoralis Minor

(beneath major)

Peroneus Longus

Extensor Digitorum Longus

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.

•

•

•

•

•

• •

•

•

•

Vastus

Medialis

•

•

•

•

• •

Shoulders

Deltoid anterior head middle head posterior head

Back

Teres Minor

Teres Major

•

Infraspinatus

• •

•

•

Pronator

Teres

Palmaris

•

•

•

Longus

Extensor

• •

••

•

Pollicis

Brevis

Extensor

Pollicis Longus

Biceps

Brachialis

Biceps Brachii long head short head

Forearms

Extensor

Carpi Ulnaris

Abductor

Pollicis

Longus

•

Flexor Carpi Radialis

Brachioradialis

Flexor

Carpi

Ulnaris

•

•

•

Vastus Lateralis

Rectus Femoris

Patella (kneecap)

Rhomboid Major

Thoracolumbar

Fascia

•

Trapezius

Erector Spinae

(deep)

Latissimus

Dorsi

Hamstrings

Iliotibial Band

Biceps Femoris

Adductor Magnus

•

Semitendinosus

Gracilis

•

•

•

Semimembranosus

•

•

•

•

•

•

•

•

•

•

•

•

BACK VIEW

•

•

•

•

•

Triceps

Triceps Brachii lateral head longhead medial head

Abs

External

Oblique

•

•

•

Glutes

Gluteus Medius

Gluteas Maximus

Calves

Gastrocnemius

Soleus

Peroneus Brevis

Flexor Hallucis Longus

71

SHORT-TERM GOALS

Date Set

Goal

FITNESS GOALS

*

Date Accomplished

Reward **

Date Set

Goal


Reward **

Date Set

Goal

Reward **

LONG-TERM GOALS

Goal


Reward!

* M a k e s e v e r a l c o p i e s o f t h i s p a g e t o k e e p t r a c k o f y o u r g o a l s a n d a c c o m p l i s h m e n t s .

Y o u c a n p r i n t m o r e c o p i e s o f t h i s p a g e b y g o i n g t o h t t p : / / w w w . b o d y s o l i d . c o m / s u p p o r t / d o c s . h t m l

* * D o n ’ t f o r g e t t o r e w a r d y o u r s e l f f o r a j o b w e l l - d o n e !

72

WEIGHT TRAINING EXERCISE LOG

73


74


75

STRETCHING

& FLEXIBILITY

Flexibility is an important component of physical fitness and needs to be addressed in a resistance training program. The two main purposes for stretching are injury prevention and a faster rate of recovery from exercise. Stretching should be performed in both the warm up and cool down phases of a training session. A good general guideline is that each workout session should be preceded by 5 to 15 minutes of general warm up, followed by 8 to 12 minutes of stretching, and concluded with 4 to 5 minutes of post-exercise stretching.

A regular stretching program will loosen muscle tissue, allowing an increased range of motion. This helps prevent microtears at the muscle-tendon junction. Almost 90% of all injuries from muscle strain occur at the muscle-tendon junction. Repeated injury at this junction can lead to a build-up of scar tissue, which impedes range of motion and adds stress to the joints.

Begin by stretching the major muscle groups first. Move in and out of your stretches with smooth, slow, controlled motion. Hold the stretch for at least 10 seconds when you feel you have reached your muscle’s maximum distance. Do not use fast, hurried or reckless motions when stretching. Fast and bouncy motions will increase the risk of injury.

The most common and most popular type of stretching is the static stretching technique. This form of stretching involves voluntary, complete relaxation of the muscles while they are elongated. A static stretch is a constant, steady stretch in which the end position is held for 10 to 30 seconds. This technique is popular because it is easy to learn, effective, and accompanied by minimal soreness with the least risk of injury.

Ballistic stretching involves a bouncing or bobbing movement during the stretch.

The final position in the movement is not held. Ballistic stretching is unpopular because of the increased amount of delayed muscle soreness and the possibility of injury during the stretching exercise. Ballistic stretching is not recommended.

A dynamic stretch involves flexibility during sport specific movements. Dynamic stretching is similar to ballistic stretching in that it utilizes movement, but dynamic stretching includes movements that may be specific to a sport or movement pattern. Dynamic stretching is most common among track and field athletes, but is also used in other sports, such as basketball and volleyball. An example of dynamic stretching would be a track sprinter performing high knees with an emphasis on knee height and arm action, not on horizontal speed.

The following pages show illustrations with descriptions of static stretching for warm up and post-exercise cool down.

Remember...

stretch your large muscle groups first and do all stretches in a smooth, slow, controlled manner.

76

STRETCHING

WARM-UP/COOL-DOWN

UPPER BACK

Cross Arm in Front of Chest

M U S C L E ( S ) A F F E C T E D : l a t i s s i m u s d o r s i a n d t e r e s m a j o r

1. Stand or sit with the right arm slightly flexed (15° to 30°) and adducted across the chest.

2. Grasp the upper arm just above the elbow, placing the left hand on the posterior side of the upper arm.

3. Pull the right arm across the chest (toward the left) with the left hand.

4. Hold for 10 seconds.

5. Repeat with the left arm.

Stretching the upper back

UPPER BACK

Arms Straight Up Above Head (Pillar)

M U S C L E ( S ) A F F E C T E D : l a t i s s i m u s d o r s i a n d w r i s t f l e x o r s

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.


Stretching the shoulders, chest and upper back

LOWER BACK

Spinal Twist (Pretzel)

M U S C L E ( S ) A F F E C T E D : i n t e r n a l o b l i q u e , e x t e r n a l o b l i q u e a n d s p i n a l e r e c t o r s

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.


6. Repeat with left leg.

77

Stretching the low back and sides

STRETCHING

WARM-UP/COOL-DOWN

LOWER BACK

Semi-Leg Straddle

M U S C L E ( S ) A F F E C T E D : s p i n a l e r e c t o r s

1. Sitting, knees flexed 30 to 50 degrees, let the legs totally relax.

2. Point the knees outward; the lateral side of the knees may or may not touch the floor.

3. Lean forward from waist and reach forward with extended arms.

Hold position for 10 to 15 seconds.

4. Bending and relaxing legs decreases hamstring involvement and increases lower back stretch.

Stretching the low back from seated position

HIPS

Forward Lunge (Fencer)

M U S C L E ( S ) A F F E C T E D : i l i o p s o a s , r e c t u s f e m o r i s

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

M U S C L E ( S ) A F F E C T E D : h i p e x t e n s o r s ( g l u t e u s m a x i m u s a n d h a m s t r i n g s )

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.


5. Repeat with left leg.

78

Stretching the hip flexors

Stretching the gluteals and hamstrings

STRETCHING

WARM-UP/COOL-DOWN

SHOULDER

Seated Lean-Back

M U S C L E ( S ) A F F E C T E D : d e l t o i d s a n d p e c t o r a l i s m a j o r

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.


Stretching shoulder joints—sitting

CHEST

Straight Arms Behind Back


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.


6. Keep head upright and neck relaxed.

POSTERIOR OF UPPER ARM

Behind-Neck Stretch (Chicken Wing)

M U S C L E ( S ) A F F E C T E D : t r i c e p s a n d l a t i s s i m u s d o r s i

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.


6. Repeat with left arm.

79

Stretching the chest

Stretching the triceps

STRETCHING

WARM-UP/COOL-DOWN

NECK

Look Right and Left

M U S C L E ( S ) A F F E C T E D : s t e r n o c l e i d o m a s t o i d

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.

Rotational flexion of the neck

NECK

Neck extension

Flexion and Extension

M U S C L E ( S ) A F F E C T E D : s t e r n o c l e i d o m a s t o i d , s u b o c c i p i t a l s a n d s p l e n i i

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


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.


6. Keep head upright and neck relaxed.

80

Neck flexion

Stretching shoulder joints—standing

STRETCHING

WARM-UP/COOL-DOWN

SIDES

Side Bend with Straight Arms

M U S C L E ( S ) A F F E C T E D : e x t e r n a l o b l i q u e , l a t i s s i m u s d o r s i a n d s e r r a t u s a n t e r i o r

1. Stand with feet 14 to 16 inches apart.

2. Interlace the fingers with palms facing each other.

3. Reach upward with straight arms.

4. Keeping arms straight, lean from waist to left side.

Do not bend knees.

5. After moving as far as possible, hold for 10 seconds.

6. Repeat to the left side.

Stretching the sides, upper back and shoulders

SIDES

Side Bend with Bent Arm

M U S C L E ( S ) A F F E C T E D : e x t e r n a l o b l i q u e , l a t i s s i m u s d o r s i , s e r r a t u s a n t e r i o r a n d t r i c e p s

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

M U S C L E ( S ) A F F E C T E D : q u a d r i c e p s a n d i l i o p s o a s

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.



81

Stretching the sides, triceps and upper back

Stretching the quadriceps on side

STRETCHING

WARM-UP/COOL-DOWN

ANTERIOR OF THIGH AND HIP FLEXOR

Kneeling Quadriceps Stretch

M U S C L E ( S ) A F F E C T E D : q u a d r i c e p s

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.


Stretching the quadriceps kneeling

Stretching the hamstrings with emphasis on insertion of the hamstrings and calves.

POSTERIOR OF THIGH

Sitting Toe Touch

M U S C L E ( S ) A F F E C T E D : h a m s t r i n g s , s p i n a l e r e c t o r s a n d g a s t r o c n e m i u s

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

2. Lean forward from waist and grasp toes with each hand, slightly pull toes towards the upper body, and pull chest towards leg.

(If you are very stiff, try to grasp the ankles.) Hold for 10 seconds.

3. Release toes and relax foot.

4. Grasp ankles and continue to pull chest towards legs. Hold for 10 seconds.

5. Still grasping the ankles, point away from body and continue to pull chest towards legs. Hold for 10 seconds.

Stretching the hamstrings with emphasis on the middle portion.

Stretching the hamstrings with emphasis on the upper portion.

82

STRETCHING

WARM-UP/COOL-DOWN

Stretching the hamstrings with emphasis on insertion of the hamstrings and calves

POSTERIOR OF THIGH

Semistraddle (Figure Four)

M U S C L E ( S ) A F F E C T E D : g a s t r o c n e m i u s , h a m s t r i n g s a n d s p i n a l e r e c t o r s

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.


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.


Stretching the hamstrings with emphasis on the middle portion

Stretching the hamstrings with emphasis on the upper portion

Remember... do all stretches in a smooth, slow, controlled manner.

83

STRETCHING

WARM-UP/COOL-DOWN

GROIN

Straddle (Spread Eagle)

M U S C L E ( S ) A F F E C T E D : g a s t r o c n e m i u s , h a m s t r i n g s , s p i n a l e r e c t o r s , a d d u c t o r s a n d s a r t o r i u s

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.


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

10 seconds.

5. Point toes away from body and continue to pull chest toward right leg. Hold for 10 seconds.

6. Repeat process with the left leg.

7. Repeat process by grasping right toes with right hand and left toes with left hand. Move the torso forward and toward the ground.

Stretching the 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

84

STRETCHING

WARM-UP/COOL-DOWN

GROIN

Butterfly

M U S C L E ( S ) A F F E C T E D : a d d u c t o r s a n d s a r t o r i u s

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.


Stretching the groin

POSTERIOR OF LOWER LEG

Bent-Over Toe Raise

M U S C L E ( S ) A F F E C T E D : g a s t r o c n e m i u s a n d s o l e u s

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.



Stretching calves without a step

85

STRETCHING

WARM-UP/COOL-DOWN

POSTERIOR OF LOWER LEG

Step Stretch

M U S C L E ( S ) A F F E C T E D : g a s t r o c n e m i u s a n d s o l e u s ; a l s o , a c h i l l e s t e n d o n

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.


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.


7. For a more intense and individualized stretch, perform this stretch with one leg at a time.

Stretching the calves standing on a step

86

Preparing to stretch the achilles tendon by slightly bending the knee

Stretching the achilles tendon by lowering the heel

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87

EXM3700GLPS WORKOUT

C H E S T

1. Insert pin into weight stack at desired resistance level.

2. Adjust seat pad, back pad and press arm pivot point so that when seated the horizontal press handles bisect the Chest (pectoral) muscles.

3. Sit comfortably on the seat pad with your back flat against the back pad.

4. Grasp horizontal press handles with your arms bent and palms facing down.

5. Keeping your elbows out and below your shoulders, extend your arms forward at a smooth, moderate pace throughout the exercise movement.

6. Pause for a moment, then slowly return to the starting position. Repeat movement.

7. Exhale on exertion, inhale on return motion.

Horizontal Grip Chest Press

(Pectorals)


2. Set Press Arms to the Incline Press position and set back pad to the Incline Press position.

3. Adjust seat pad height so that when seated the horizontal press handles bisect the upper chest

(pectoral) muscles.


5. Grasp horizontal bench handles with your arms bent and palms facing downward.

6. Keeping your elbows out and below your shoulders, extend your arms forward at a smooth, moderate pace throughout the exercise movement.



Incline Press

(Upper Pectorals)


2. Attach utility strap to low pulley cable.

3. Stand with your right side facing the low pulley and your feet set shoulder width apart. Grasp the handle with your right hand. Bend slightly at the waist and maintain this torso angle throughout the exercise movement.

4. Keeping your palm facing toward your body and arm slightly bent, pull strap upward and across your body in a semicircular arc until it is approximately level with your shoulder.

5. Pause for a moment, then slowly return the strap, back along the same arc, to the starting position.

Repeat movement.


7. Turn around and repeat with opposite arm.

Cable Crossover

(Pectorals)

B A C K


2. Attach Lat Bar to high pulley cable and adjust press arms out of the way.

3. Adjust seat pad so your knees fit comfortably under leg hold-down rollers. Sit on seat pad facing into machine.

4. Grasp Lat Bar 3 to 6 inches wider than your shoulders, on each side.

5. Keeping your elbows back during movement, slowly pull the Bar down toward your chest until it lightly touches the upper part of your chest.



Lat Pulldown

(Latissimus Dorsi)

Chest Supported Mid Row

(Latissimus Dorsi)


2. Adjust seat height so that when seated the Press

Arm handles pivot to slightly below your chest area.

Adjust chest pad and Press Arm handles to match arm length for full stretch.

3. Sit facing machine. Lock your legs under rollers.

Keep chest flat against pad throughout movement.

4. Grasp the handles with both hands allowing the weight to gently stretch your Lats.

5. Using back strength pull the handles toward you being sure to keep your elbows close to your sides.

Continue to pull the Bar until it is even with your midsection.



88

Pectoral Fly

(Pectorals)

Shrugs

(Trapezius)

Seated Row

( Latissimus Dorsi)


2. Adjust seat pad height so that when seated and grasping handles your upper arms are parallel with the floor.

3. Sit comfortably on the seat pad facing away from the machine and your back flat against the back pad.

4. Grasp handles with arms slightly bent and upper arms parallel with the floor.

5. Use Chest (pectoral) muscles to bring your arms forward and inward until the pec arms touch.




2. Attach Straight Bar to low pulley cable.

3. Stand facing the low pulley with your feet set shoulder width apart.

4. Grasp the Straight Bar and stand erect with your arms extended straight down and the Bar resting across your thighs. Allow the weight to pull your shoulders forward and downward.

5. Use Trapezius strength to “shrug” your shoulders upward and backward as far as possible.





3. Sit on the floor with your knees slightly bent and your feet placed firmly against the foot brace.

4. Grasp the Bar in both hands. Straighten your arms and lean towards the pulley to gently stretch your

Lats.

5. Simultaneously pull the Bar toward you and sit erect, being sure to keep your elbows close to your sides.

Continue to pull the Bar until it touches your midsection.



EXM3700GLPS WORKOUT

A R M S

Concentration Curl

(Biceps)


2. Attach a short handle strap to low pulley.

3. Stand with your left side facing the machine with the low pulley in front of you and just to your left.

4. Bend forward at the hips and knees and position your right hand just above your right knee where it will remain throughout the exercise movement.

5. Grasp the handle in your left hand, palm up. Keeping your left elbow anchored between your right hand and your left knee, slowly raise the handle upward in a semicircular arc until it lightly touches your chest.

6. Pause for a moment, then slowly return along the same arc to the starting position and repeat movement.

7. Exhale on exertion, inhale on the return motion.

8. Turn around and repeat with right arm.

Standing Bicep Curl

(Biceps)



3. Take an underhand grasp on the Bar. Stand erect with your feet set at shoulder width, approximately 1 to 2 feet away from pulley. Your arms should be down at your sides with the Bar resting on your thighs.

4. Keeping your upper arms locked against the sides of your torso, use Bicep strength to curl the Bar upward and forward in a semicircular arc to a position beneath your chin.

5. Pause for a moment, then slowly return the Bar back along the same arc, to the starting position.

Repeat movement.


Triceps Press Down

(Triceps)


2. Attach Straight Bar to high pulley cable.

3. Stand erect with your feet set at shoulder width.

Take an overhand grasp of the Straight Bar with your hands set 3 to 5 inches apart.

4. Pull the Bar down and lock your upper arms against the sides of your torso where they must remain throughout the exercise movement. Lean slightly forward at the waist.

5. Moving only your forearms, use Triceps strength to press the Bar downward in a semicircular arc to a position below your waist.

6. Pause for a moment, then slowly return the Bar back along the same arc, to the starting position.

Repeat movement.


Seated Triceps Extension

(Triceps)

L E G S


2. Attach Tricep Strap to middle pulley cable. Adjust seat pad to a comfortable position.

3. Sit comfortably on seat pad, facing away from the machine. Reach behind your head and secure your hands into the loops of the Tricep Strap.

4. Bend at the waist so that your torso is at an approximate 45 o angle from the machine. Keep your hands behind your head and your arms bent with your elbows facing forward.

5. Keeping your upper arms motionless, use triceps strength to move the Strap forward and outward in an arcing motion until your arms are fully extended.

6. Pause for a moment, then slowly return the Strap back along the same arc, to the starting position.

Repeat movement.


Leg Press

(Quadriceps & Hamstrings)


2. Adjust back pad to desired position.

3. Sit comfortably against seat pad with your back against the back pad and your feet against the press plate.

4. Grasp the handles at your sides for support.

5. Using leg muscles, slowly press the foot plate until your legs are extended.

Do not lock out your knees.



Calf Press

(Gastrocnemius)


2. Adjust back pad to desired position.

3. Sit comfortably on seat pad with your back flat against the back pad and the balls of your feet securely against the bottom portion of the press plate.

4. Grasp the handles at your sides for balance and stability.

5. Extend your legs and hold them in this position throughout the exercise.

6. Extend your feet forward as far as you comfortably can, hold that position for a moment and then return your feet to the furthest back position you comfortably can.Repeat movement.



2. Adjust seat pad, back pad and each set of rollers so that your knee joints line up with the pivot point and your ankles fit comfortably under the leg pads.

3. Using Quadricep strength, extend your feet outward and upward until your legs are extended.

4. Pause for a moment, then slowly return your feet back along the same arc, to the starting position.

Repeat movement.



2. Stand facing machine and hook your left heel under the bottom leg pad with left knee positioned slightly below the top roller pad. Grasp bench handles for stability.

3. Use hamstring strength to pull and curl your left foot upward, bending your knee as much as possible.

4. Pause for a moment, then slowly return your foot back along the same arc, to the starting position.

Repeat movement.


6. Change sides and repeat with opposite leg.

Standing Leg Curl

(Hamstrings)

Leg Extension

(Quadriceps)

89

EXM3700GLPS WORKOUT

S H O U L D E R S


2. Set Press Arms to the Shoulder Press position and set back pad to the Shoulder Press position.

3. Adjust seat pad height so that when seated the horizontal press handles bisect the shoulder (deltoid) muscles.


5. Grasp horizontal bench handles with your arms bent and palms facing downward.

6. Keeping your elbows out, extend your arms forward at a smooth, moderate pace throughout the exercise movement.




2. Attach Utility Strap or the Tricep/Ab Strap to the low pulley cable.

3. Stand with your right side facing the machine.

4. Securely grasp the Strap with your left hand and your palm facing down.

5. Using shoulder muscle strength, slowly raise the Strap upward and outward in a semicircular arc until it is in a position slightly above shoulder level.

6. Pause for a moment, then slowly return the Strap along the same arc, back to the starting position.

Repeat movement.


8. Change hands, turn around and repeat with opposite arm.

Shoulder Press

(Deltoids)

Side Deltoid Raise

(Deltoids)

Upright Row

(Deltoids & Trapezius)

Leg Abduction

(Outer Thighs)



3. Stand erect, facing machine, with your feet approximately shoulder width apart and grasp the Bar with your hands set approximately 6 inches apart and your palms facing down.

4. Straighten your arms and allow the weight to pull your arms straight down.

5. Keeping your elbows above your hands at all times, slowly pull the Bar upward until the back of your hands lightly touch your chin.



Rear Deltoid Fly

(Deltoids & Trapezius)

H I P S


2. Attach Utility Strap to left ankle and low pulley cable.

Stand 1 to 2 feet away from the pulley with your right side toward the machine.

3. Keeping your legs straight and your body balanced, allow the weight to pull your leg across your body and toward the machine. Be sure to keep hands away from all moving parts.

4. Using Outer Thigh strength, slowly pull your left leg across and away from your body as far as comfortably possible.

5. Pause for a moment, then slowly return along the same arc, to the starting position. Repeat movement.


7. Turn around and repeat with opposite leg.

Leg Adduction

(Inner Thighs)


2. Adjust seat pad height so that when seated and rasping handles your upper arms are parallel with the floor.

3. Sit comfortably on the seat pad facing the machine with your back straight.

4. Grasp handles with arms slightly bent and upper arms parallel with the floor.

5. Using rear Deltoid muscle strength, pull the pec arms backward toward each other as far as you comfortably can.




2. Attach Utility Strap to right ankle and low pulley cable.

Stand 1 to 2 feet away from the pulley with your right side toward machine.

3. Keeping your legs straight and your body balanced, allow the weight to pull your leg away from your body and toward the machine. Be sure to keep hands away from all moving parts.

4. Using Inner Thigh strength, slowly pull your right leg across your body as far as comfortably possible.

5. Pause for a moment, then slowly return along the same arc, to the starting position.

Repeat movement.


7. Turn around and repeat with opposite leg.

Glute Kickback

(Glutes)


2. Attach the utility strap to the low pulley and then to your left ankle.

3. Stand facing the machine with your left foot in front of the low pulley.

4. Keeping your legs straight and your body balanced, allow the weight to pull your left leg toward the machine. Hold the back pad for balance.

5. Keeping both legs straight and using Gluteal strength, slowly pull your left leg backward and behind your body as far as comfortably as possible.

6. Pause for a moment, then slowly return along the same arc to the starting position and repeat movement.

7. Exhale on exertion, inhale on the return motion.

8. Attach utility strap to your right ankle and repeat above steps with your right leg.

90

Resistance Ab Crunch

(Abdominals)

A B S

1. Insert pin into weight stack at desired resistance level and adjust Press Arms to Storage position.

2. Attach Tricep / Ab Strap to middle pulley cable and adjust back pad to Chest Press position.

3. Sit on seat pad with your back resting against back pad. Grasp the Strap and place it securely over your shoulders, keeping your hands planted firmly on your upper chest throughout the entire exercise movement.

4. Using Abdominal muscle strength, slowly bend for ward at the waist as far as possible.

5. Pause for a moment, then slowly return back to the starting position. Repeat movement.


W e i g h t R a t i o s

100%

Lat Pulldown

200%

Leg Press

50%

Pec Dec

100%

Ab Crunch

100%

Low Pulley

110%

Upper Handle

Seated Press/Midrow

100%

Lower Handle

Top Plate

4

5

6

7

1

2

3

8

9

10

11

12

13

14

15

16

17

18

19

20

21

150%

Leg Extension/

Standing Leg Curl

50%

40

45

50

55

60

5

10

15 lbs.

20

25

30

35

65

70

75

80

85

90

95

100

105

100%

150

160

170

180

190

200

210

90

100

110

120

130

140

10 lbs.

20

30

40

50

60

70

80

110%

88

99

110

121

132

143

154

165

176

11

22

33

44

55

66

77

187

198

209

220

231 lbs.

150% 200%

90

105

120

135

150

165

180

195

210

15

30

45

60

75

225

240

255

270

285

300

315

91 lbs.

220

240

260

280

300

320

340

360

380

400

420

20

40

60

80

100

120

140

160

180

200 lbs.

This chart shows the actual weight you are lifting.

To use this chart; count the number of plates you have pinned, and move across to the correct weight ratio (depending on the exercise you are performing).

E X M 3 7 0 0 G L P S P a r t s L i s t

KEY# QTY PART#

AL

AM

AP

AQ

AR

ZB

AA

AB

AC

AD

AK

AU

AV

AY

AZ

X

Y

Z

T

U

W

P

Q

S

L

M

N

H

J

K

E

F

G

A

B

C

D

2

1

1

1

2

1

1

1

1

1

1

1

1

4

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

E37MBF-A

E37SBF-B

E37FBF-C

E37RBF-D

E37RVF-E

E37FVF-F

E37TMF-G

E37PDF-H

E37GR-J

E37TPF-K

E37LEF-L

E37P-M

E37LEA-N

E37S-P

E37LEPH-Q

E37LESPF-S

E37HSA-T

E37LEH-U

E37FRB-W

E37LHD-X

E37BPH-Y

E37BPA-Z

E37BPI-ZB

E37SPAS-AA

E37S-AB

E37SPA-AC

E37S-AD

E37LPDA-AK

E37LPDC-AL

E37LPDH-AM

E37RPDA-AP

E37RPDC-AQ

E37RPDH-AR

E37HSA-AU

E37PDSF-AV

E37LRF-AY

E37FB-AZ

DESCRIPTION

MAIN BASE FRAME

SIDE BASE FRAME

FRONT BASE FRAME

REAR BASE FRAME

REAR VERTICAL FRAME

FRONT VERTICAL FRAME

TOP MAIN FRAME

PEC DEC FRAME

GUIDE ROD

TOP PULLEY FRAME

LEG EXTENSION FRAME

2”X 6” PLATE

LEG EXTENSION ARM

2” SHAFT

LEG EXTENSION PAD HOLDER

LEG EXTENSION SEAT PAD FRAME

HYDRAULIC SEAT ADJUSTER (PRE-INSTALLED)

LEG EXTENSION HANDLES

FOAM ROLLER BAR

LEG HOLD DOWN

BACK PAD HOLDER

BACK PAD ADJUSTER

BACK PAD INSERT

SEATED PRESS ARM SUPPORT

9” SHAFT

SEATED PRESS ARMS

11 3/4” SHAFT

LEFT PEC DEC ARM

LEFT PEC DEC CAM

LEFT PEC DEC HANDLE

RIGHT PEC DEC ARM

RIGHT PEC DEC CAM

RIGHT PEC DEC HANDLE

HYDRAULIC SEAT ADJUSTER

PEC DEC SEAT FRAME

LOW PULLEY FRAME

FOOT BRACE

Part numbers are required when ordering parts.

92

E X M 3 7 0 0 G L P S P a r t s L i s t

( c o n t i n u e d )

KEY# QTY PART#

BE

BF

BG

BH

BL

BP

BR

BA

BB

BC

BD

2

2

1

1

3

1

1

1

1

1

1

E37LPC-BA

E37LPF-BB

E37LPF-BC

E37LPP-BD

E37FLPP-BE

E37S-BF

E37FPTF-BG

E37LPH-BH

E37SPF-BL

E37LPBF-BP

E37FP-BR

DESCRIPTION

LEG PRESS CONNECTION

LEG PRESS FRAME

LEG PRESS FRONT

LEG PRESS PIVOT

FRONT LEG PRESS PIVOT

3” SHAFT

FOOT PLATE T-FRAME

LEG PRESS HANDLES

SEAT PAD FLANGE

LEG PRESS BACK PAD FRAME

FOOT PLATE

S h r o u d L i s t

KEY# QTY PART#

AE

CA

CB

CC

CD

CE

CF

1

1

1

1

1

1

1

E37SPHS-AE

E37WSS-CA

E37SI-CB

E37WSS-CC

E37WSS-CD

E37SI-CE

E37WSS-CF

DESCRIPTION

SEATED PRESS HINGE SHROUD

WEIGHT STACK SHROUD

SHROUD INSERT

WEIGHT STACK SHROUD

WEIGHT STACK SHROUD

SHROUD INSERT

WEIGHT STACK SHROUD

KEY# QTY PART#

R

V

ZA

ZC

AW

AX

BM

BQ

2

1

1

1

1

1

1

1

E37LP-R

E37LESP-V

E37UBP-ZA

E37LBP-ZC

E37PDSP-AW

E37PDBP-AX

E37LPSP-BM

E37LPBP-BQ

P a d s L i s t

DESCRIPTION

LEG PAD

LEG EXTENSION SEAT PAD

UPPER BACK PAD

LOWER BACK PAD

PEC DEC SEAT PAD

PEC DEC BACK PAD

LEG PRESS SEAT PAD

LEG PRESS BACK PAD


93

E X M 3 7 0 0 G L P S H a r d w a r e L i s t

KEY# QTY PART#

53

54

55

50

51

52

56

57

59

47

48

49

42

43

45

30

31

32

33

41

27

28

29

24

25

26

21

22

23

18

19

20

15

16

17

12

13

14

8

9

10

5

6

7

1

2

3

4

2

2

4

2

40

2

2

1

2

7

2

1

3

2

2

6

3

2

4

1

1

4

10

2

5

26

2

4

3

4

3

2

4

2

1

4

5

13

2

2

10

2

2

3

2

1

1

2

JBEC2

JFL22

JPP4.25W.75

JPP3W.62

JWSS22

JREC1.5

JRP2450

JRD2.25

JSRC22

JGT5.5

JBB.87X.37

JRS1.5

JSNAP3

JPBB1LP

JRFPG3700

JTSPP3

JBB.87X.37

JBHPP5.5

JSP10

JSRTB.5

JSLW.5

JLN.5

JWSR4.87

JBHPP313

JBHPP311

JHEX121FTB

JPIN4.25

JSS.5

JSCH.18

JSB.75X.5

JPW31

JSR20

JPCG31

JTP10

JBW1.37X1

JPS.56X.37

JFOAM48

JPEC22X.56

JPEC22X.75

JPEC12

JPEC24

JFHC.37

JPFREC2.5

JFC221.8

JFC222.5

JPB222

JSC1.37X.75

JPB226.5

DESCRIPTION

WEIGHT STACK PIN 4 1/4”L X 7/16”W

STEEL SLEEVE 1/2” OD X 5/16” ID X 3/4”L

STEEL CHAIN 3/16”

STEEL BUSHING 3/4” OD X 1/2” ID X 5/16”W

PLASTIC WASHER 3” OD X 1” ID

SELECTOR ROD (20 selector holes)

PULLEY CABLE GUIDE 3” L X 1”W

TOP PLATE (10 lbs.)

OILITE WASHER 1 3/8” OD X 1” ID (35mm X 25mm)

PULLEY SPACER 9/16” OD X 3/8” ID X 5/8” L (15mm X 9mm X 17mm)

FOAM ROLLER 4” X 8”

PLASTIC END CAP 2” X 2” (9/16” THICK)

PLASTIC END CAP 2” X 2” (3/4” THICK)

PLASTIC END CAP 1” X 2”

PLASTIC END CAP 2” X 4”

FRAME HOLE CAP 3/8” (round)

PLASTIC ROLLER END CAP 2.5” OD X 1” ID

FOOT CAP 2” X 2” (1.8” THICK)

FOOT CAP 2” X 2” (2.5” THICK)

PLASTIC BUSHING 2” X 2” (2” LONG)

SHAFT COLLAR 1 3/8” OD 3/4 ID 1.5” L

PLASTIC BUSHING 2” X 2” (6 1/2” LONG)

PLASTIC BALL-END CAP 2”

FRAME LEVELER 2”X 2”

PLASTIC PULLEY 4 1/4” X 3/4” WIDE

PLASTIC PULLEY 3” X 5/8” WIDE

WEIGHT STACK SHIMS 2” X 2”

ROUND END CAP 1 1/2”

RUBBER PAD

RUBBER DONUT 2 1/2”

SQUARE RUBBER CAP 2” X 2”

GRIP TAPE 5 1/2” X 3 3/4”

OILITE BUSHING 7/8” OD X 3/8” ID (22mm X 11mm leg press)

RUBBER STOP 1 1/2”

SNAP LINK

PILLOW BLOCK BEARING 1” ID

RUBBER FOOT PLATE GUARD-PREINSTALLED

T-SHAPED POP PIN 3” L

OILITE BUSHING 7/8” OD X 3/8” ID (22mm X 11mm leg extension)

BALL HEAD POP PIN 5.5”L (pec dec)

WEIGHT STACK PLATE 10lbs.

SELECTOR ROD TOP BOLT 1/2” X 2” FULL THREAD

SPRING LOCK WASHER 1/2”

JAM NUT 1/2”

WEIGHT STACK RISERS 4 7/8”L

BALL HEAD POP PIN 3 13/16” L (back support)

BALL HEAD POP PIN 3 11/16” L (seated press)

HEX HEAD BOLT 1/2”X 1” FULL THREAD


94

E X M 3 7 0 0 G L P S H a r d w a r e

( c o n t i n u e d )

KEY# QTY PART#

JRAH.31X.56FTB

JRAH.37X.62FTB

JAS.31X.31FT

JRAH.31X.75FTB

JNLN.5

JNLN.37

JNLN.31

JWFLT.5

JWFLT.37

JWFLT.31

JWSW.31

JWFLT.31

JWFLT.37

JAS.19X.19

JCEC1.37X1

JRR1.5X1.25

JBB1.75X1

JBB.87x.62

JCC1.43X1

JBB1.75X1

JACN.19

JHEX.37X1FTB

JLN.37

JSB1.75X1

JRR1.75X1.5

JCES

JAS

JHEX.5X5.5PTB

JHEX.5X5.25PTB

JHEX.5X5PTB

JHEX.5X3.5PTB

JHEX.5X3.25PTB

JHEX.5X3PTB

JHEX.5X1.75FTB

JHEX.37X3.5PTB

JHEX.37X3.25PTB

JHEX.37X3PTB

JHEX.37X2.75PTB

JHEX.37X2.5PTB

JHEX.37X2PTB

JHEX.37X1.75PTB

JFAH.37X2FTB

JHEX.37X.87FTB

JHEX.31X5PTB

JHEX.31X3.25PTB

JHEX.31X2.75FTB

JHEX.31X1FTB

JFAH.31X1.5FTB

JFAH.31X.75FTB

105

106

107

108

112

113

97

98

101

102

103

104

92

93

94

95

96

89

90

91

86

87

88

114

115

135

136

83

84

85

80

81

82

76

77

78

73

74

75

70

71

72

64

65

66

60

61

62

63

2

2

2

2

2

2

2

2

2

12

2

2

2

9

4

23

23

4

1

43

90

4

21

50

6

9

14

10

1

4

2

1

6

21

2

2

18

1

2

1

2

3

9

4

4

1

3

2

1

DESCRIPTION

HEX HEAD BOLT 1/2” X 5 1/2” PARTIAL THREAD


HEX HEAD BOLT 1/2” X 5” PARTIAL THREAD




HEX HEAD BOLT 1/2” X 1 3/4” FULL THREAD








FLAT ALLEN HEAD 3/8” X 2” FULL THREAD

HEX HEAD BOLT 3/8” X 7/8” FULL THREAD



HEX HEAD BOLT 5/16” X 2 3/4” FULL THREAD

HEX HEAD BOLT 5/16” X 1” FULL THREAD

FLAT ALLEN HEAD 5/16” X 1 1/2” FULL THREAD

FLAT ALLEN HEAD 5/16” X 3/4” FULL THREAD

ROUND ALLEN HEAD 5/16” X 9/16” FULL THREAD (8mmX15mm)

ROUND ALLEN HEAD 3/8” X 5/8” FULL THREAD (10mmX16mm)

ALLEN SCREW 5/16” X 5/16” FULL THREAD

ROUND ALLEN HEAD 5/16” X 3/4” FULL THREAD

NYLON LOCK NUT 1/2”



WASHER 1/2”

WASHER 3/8”

WASHER 5/16”

SPRING LOCK WASHER 5/16”

WASHER 5/16” (8mm shrouds)

WASHER 3/8” (10mm shrouds)

ALLEN SCREW 3/16” X 3/16” -PREINSTALLED

CHROME END CAP 1 3/8”OD X 1”ID X 3/4”L- PREINSTALLED

RETAINING RING 1 1/2” OD X 1 1/4”ID (leg ext)-PREINSTALLED

OILITE BUSHING 1 3/4”OD 1”ID - PREINSTALLED (seated press)

OILITE BUSHING 7/8”OD 5/8”ID - PREINSTALLED (low row)

CHROME COLLAR 1 7/16” OD X 1” ID

OILITE BUSHING 1 3/4”OD 1”ID - PREINSTALLED (pec dec)

ACORN CAP NUT 3/16” ID - PREINSTALLED

HEX HEAD BOLT 3/8” X 1” FULL THREAD (adjustment bolt)

LOCK NUT 3/8”

STEEL BUSHING 1 3/4”OD 1” ID - PREINSTALLED (seated press)

RETAINING RING - 1 3/4”OD 1” ID -PREINSTALLED (seated press)

CABLE END SHAFT 3/4” L

ALLEN SCREW 1/8” X 1/4”(4mm X 8mm)


95

KEY# QTY PART#

34

35

36

37

38

39

40

1

1

1

1

1

1

1

JLPC4270

JLRC4060

JLPC3840

JLEC2635

JPDC1890

JACC1545

JSC520

C a b l e L i s t

DESCRIPTION

LEG PRESS CABLE 4270 mm(14’)

LOW PULLEY CABLE 4060 mm(13’ 3 1/2”)

LAT PULLDOWN CABLE 3840 mm(12’ 6”)

LEG EXTENSION CABLE 2635 mm(8’ 7”)

PEC DEC CABLE 1890 mm(6’ 2 1/2”)

AB CRUNCH CABLE 1545 mm(5’ 1”)

SHORT CABLE 520 mm(1’ 8 1/2”)

P u l l e y H o l d e r L i s t

KEY# QTY PART# DESCRIPTION

130

131

132

133

1

1

2

1

JE37DPH

JE37PDPH

JE37PP

JE37PHWH

DOUBLE PULLEY HOLDER

PEC DEC PULLEY HOLDER

PULLEY PLATE

PULLEY HOLDER WITH HOOK

A c c e s s o r i e s L i s t

KEY# QTY PART# DESCRIPTION

120

121

122

123

124

125

126

127

128

POSTER

PAINT

4

1

1

2

2

2

1

1

2

1

1

JE37LB

JE37LRB

JE37AS

JE37ACH

JFG18

JFG8.37

JFG17.25

JFG24

JFG17

EXM3700POSTER

TUP-G

LAT BAR

LOW ROW BAR

ANKLE STRAP

AB CRUNCH HARNESS

FOAM GRIP 1 1/2” OD X 18” L -PREINSTALLED

FOAM GRIP 1 1/2” OD X 8 3/8” L -PREINSTALLED

FOAM GRIP 1 1/2” OD X 17 1/4” L -PREINSTALLED



WORK OUT POSTER

TOUCH UP PAINT - GRAY


96

O b t a i n i n g S e r v i c e

Please retain this Owner’s Manual for future reference. 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 more 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

Ordering replacement parts

When ordering replacement parts, please have the following information available:

1.

Model number:EXM3700GLPS

2.

Date of purchase: ________________________________________

3.

Name of dealer: ________________________________________

__________________________________________________________

4.

Dealer location: ________________________________________

__________________________________________________________

__________________________________________________________

__________________________________________________________

5.

Part numbers (see pages 90-94):____________________________

__________________________________________________________

6.

Description of part:_________________________________________

__________________________________________________________

__________________________________________________________

97

E X M 3 7 0 0 G L P S H A R D W A R E

( s h o w n i n a c t u a l s i z e ) mm

Inch

98



Inch

99



Inch

100

mm 00 17

G9S ADDITIONAL REMARK

KEY# QTY PART# DESCRIPTION

5 6 JPW31 PLASTIC WASHER 3" OD X 1" ID

12 4 JFOAM48 FOAM ROLLER 4"X8"

137 4 JCEC1.5 CHROME END CAP 1.5" OD X 1" ID

A B

137x4

5x2

12x2

5x2

DETAIL VIEW A

DETAIL VIEW B

137x2

5x2

12x2

E X P L O D E D V I E W

D I A G R A M

E X M 3 7 0 0 G L P S

101

© Copyright 2003. Body-Solid. All rights reserved. Body-Solid reserves the right to change design and specifications when we feel it will improve the product.

Body-Solid machines maintain several patented and patent pending features and designs. All rights reserved on all design patents and utility patents.

102

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