Body-Solid

Table of Contents
Total Body Workout DVD . . . . . . . . . . . . . p. 2
Reference Drawings . . . . . . . . . . . . . . . . . p. 3
Safety Instructions . . . . . . . . . . . . . . . . . . p. 4
Before You Begin . . . . . . . . . . . . . . . . . . . p. 5
Dimensions . . . . . . . . . . . . . . . . . . . . . . . . p. 6
Safety Guidelines . . . . . . . . . . . . . . . . . . . p. 7
Preparations . . . . . . . . . . . . . . . . . . . . . . . p. 8
Assembly Instructions . . . . . . . . . . . . p. 9-27
Cable Installations . . . . . . . . . . . . . . p. 28-37
Cable Adjustments . . . . . . . . . . . . . . p. 38-39
Adjustments . . . . . . . . . . . . . . . . . . . p. 42-45
Warning, Safety & Maintenance . . . . p. 46-48
Maintenance Schedule . . . . . . . . . . . . . .p. 49
Phrases, Terms, Tips & Guidelines . . p. 50-51
Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . p. 52
Exercise Prescription . . . . . . . . . . . . . . . p. 53
Setting Up Your Personal Program . . . . p. 54
Determine Your Training Method . . . . . . p. 55
Exercise Tips . . . . . . . . . . . . . . . . . . . . . . p. 56
Anatomy Chart . . . . . . . . . . . . . . . . . . . . p. 57
Fitness Goals . . . . . . . . . . . . . . . . . . . . . p. 58
Exercise Logs . . . . . . . . . . . . . . . . . . p. 59-61
Stretching & Flexibility . . . . . . . . . . . . . . p. 62
Stretching: Warm-Up / Cool-Down . p. 63-67
Workout/Exercises . . . . . . . . . . . . . . p. 68-74
Weight Ratios . . . . . . . . . . . . . . . . . . . . . p. 77
Mainframe Parts List . . . . . . . . . . . . . . . p. 78
Hardware Parts List . . . . . . . . . . . . . p. 82-84
Hardware Diagrams . . . . . . . . . . . . . p. 82-84
Exploded View Diagram . . . . . . . . . . p. 85-86

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

O W N E R S & M A N U A L
 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:
l Complete stretching routine
l Importance of cardio training
l Body-Solid company profile

Body-Solid
Total Body Workout DVD

2
 G 2 B
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 dentreprendre tout programme dexercise.
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 The G2B is designed for your enjoyment. By
should always take basic precautions, following these precautions and using common
including the following: sense, you will have many safe and pleasurable hours
of healthful exercise with your Body-Solid G2B.
Read all instructions before using the G2B. These
instructions are written to ensure your safety and to
After assembly, you should check all functions to
protect the unit.
ensure correct operation. If you experience problems,
Do not allow children on or near the equipment. first recheck the assembly instructions to locate any
Use the equipment only for its intended purpose as possible errors made during assembly. If you are unable
described in this guide. Do not use accessory to correct the problem, call the dealer from whom
attachments that are not recommended by the you purchased the machine or call 1-800-556-3113
manufacturer. Such attachments might cause injuries. for the dealer nearest you.

Wear proper exercise clothing and shoes for your

workout, no loose clothing.
Use care when getting on or off the unit. Obtaining Service
Do not overexert yourself or work to exhaustion. Please use this Owners Manual to make sure that all
parts have been included in your shipment. When
If you feel any pain or abnormal symptoms, stop your ordering parts, you must use the part number and
workout immediately and consult your physician. description from this Owners Manual. Use only
Never operate unit when it has been dropped or Body-Solid replacement parts when servicing this
damaged. Return the equipment to a service center machine. Failure to do so will void your warranty and
for examination and repair. could result in personal injury.
Never drop or insert objects into any opening in the For information about product operation or service,
equipment. check out the official Body-Solid website at
Always check the unit and its cables before each www.bodysolid.com or contact an authorized
use. Make sure that all fasteners and cables are Body-Solid dealer or a Body-Solid factory-authorized
secure and in good working condition. service company or contact Body-Solid customer
service at one of the following:
Do not use the equipment outdoors or near water.
Toll Free: 1-800-556-3113
Phone: 1-708-427-3555 ext. 5
Fax: 1-708-427-3598
E-mail: [email protected]
Personal Safety During Assembly
It is strongly recommended that a qualified dealer Or write to: Body-Solid, Inc.
assemble the equipment. Assistance is required. Service Department
1900 S. Des Plaines Ave.
Before beginning assembly, please take the time to Forest Park, IL 60130 USA
read the instructions thoroughly.
Read each step in the assembly instructions and
follow the steps in sequence. Do not skip ahead. If Retain this Owners Manual for future
you skip ahead, you may learn later that you have to reference. Part numbers are required when
disassemble components and that you may have ordering parts.
damaged the equipment.
Assemble and operate the G2B on a solid, level
surface. Locate the unit a few feet from the walls or
furniture to provide easy access.

4
 B e f o r e Y o u B e g i n

Thank you for purchasing the G2B. 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 Owners Manual thoroughly.

Unpacking the Equipment Be careful to assemble all components in the

The G2B is carefully tested and inspected before sequence presented in this guide.
shipment. Body-Solid ships the unit in several pieces
that require assembly. Ask for assistance during the If any items are missing, contact the dealer from whom
assembly process. you purchased the unit or call 1-800-556-3113 for
the dealer nearest you.
Carefully unpack the boxes and lay the pieces on
the floor near the area where you plan to use the
equipment.

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 G2B.
The dimensions of the G2B are: width 53 X length 511.
The ceiling height requirement for the G2B is 7.
The usage space is: width 69 X length 63 (The usage space is the overall space needed for operation.)
The usage space needed for the G2B could be more, depending on the user, allow enough room for the Low Row Station.

Dimensions
7

Height

5 11

5 3

Suggested usage space

6 3

6 9

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
the lift. Keeping proper form also includes maintaining control through the entirerange
an entire rangeof
ofmotion.
motion.

4. Breath properly. Inhale during the eccentric phase of the exercise, and exhale during the lifting, or
concentric phase. Never hold your breath during any part of an exercise.

5. Always wear the appropriate clothing and shoes when exercising. Wearing comfortable athletic shoes
with good support and suitable, breathable
loose fitting, clothing
breathable will will
clothing reduce the risk
reduce of injury.
the risk of injury.

6. Maintaining equipment in proper operating condition is of utmost importance for a safe resistance
training program. Pulleys and cables should be checked for wear frequently and replaced as needed.
Equipment should be lubricated as indicated by the manufacturer.

7. Read and study all warning labels on this machine. It is absolutely necessary that you familiarize
yourself and all others with the proper operation of this machine prior to use.

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

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

10.Inspect the machine daily for loose or worn parts. If a problem is found do not allow the machine to
be used until all parts are tightened or worn or defective parts are repaired or replaced.

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 Owners Manual. If you do not assemble and use the G2B
according to these guidelines, you could void the Body-Solid warranty.

Required Tools
The tools that you must obtain before assembling CAUTION: Obtain assistance! Do not attempt to assemble
the G2B include: the G2B by yourself. Review the Installation
Requirements before proceeding with the following
c 4mm Allen Key steps.
c 5mm Allen Key
c 6mm Allen Key
c 8mm Allen Key The G2B unit comes in seven boxes. Be careful to
c 9/16 Open-End Wrench assemble components in the sequence presented in
c 11/16 Open-End Wrench
this guide.

c 13/16 Open-End Wrench NOTE: With so many assembled parts, proper alignment
c 3/4 Open-End Wrench
and adjustment is critical. While tightening the nuts
and bolts, be sure to leave room for adjustments.
c 9/16 Box Wrench
c 11/16 Box Wrench
c 13/16 Box Wrench
c 3/4 Box Wrench

Installation Requirements
Follow these installation requirements when assembling
the G2B:

Set up the G2B 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

Assembly of the G2B takes professional installers about 3 hours to complete. If this is the first time you have
assembled this type of equipment, plan on significantly more time.
Professional installers are highly recommended!
However, if you acquire the appropriate tools, obtain assistance, and follow the assembly steps sequentially,
the process will take time, but is fairly easy.

Assembly Tips IMPORTANT!

Read all Notes on each page before beginning each step. Before you begin you should fold-out pages 82, 83 and 84.
While you may be able to assemble the G2B using the
This is a quick reference guide that shows all hardware
illustrations only, important safety notes and other tips are
parts (in actual size) along with the corresponding key
included in the text.
numbers on the assembly instructions.
Some pieces may have extra holes that you will not use. Use
only those holes indicated in the instructions and illustrations.

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

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

Do not fully tighten bolts until instructed to do so.

Note: After assembly, you should check all functions

to ensure correct operation. If you experience
problems, first recheck the assembly instructions
to locate any possible errors made during assembly.
If you are unable to correct the problem, call the
dealer from whom you purchased the machine or
call 1-800-556-3113 for the dealer nearest you.

mm

Inch

9
STEP

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

Finger tighten all hardware in this step. Do Not wrench tighten until the end of step 4.

A. Attach three Weight Stack Shims (20) to the bottom of Main Base Frame (A).
Insert one Foot Cap (11) into the end of Rear Base Frame (B).
Insert one Convex End Cap (17) to Main Base Frame (A) as shown.
Attach two Frame Levelers (19) to Main Base Frame (A).
Attach one Frame Leveler (19) to Rear Base Frame (B).

B. Attach Main Base Frame (A) to Rear Base Frame (B) and Rear Vertical Frame (C) using:
Two 50 (1/2 x 3 1/2 hex head bolt)
Four 69 (1/2 washer)
Two 66 (1/2 nylon lock nut)
Two 61 (5/16 x 3/4 allen bolt)
Two 72 (5/16 washer)

C. Insert one Convex End Cap (17) to the top of Rear Vertical Frame (C) as shown.
Insert two Round End Caps (9) to the openings in Main Base Frame (A) as shown.

mm

Inch

10
 STEP

11
STEP

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

Finger tighten all hardware in this step. Do Not wrench tighten until the end of step 4.

A. Attach Angled Vertical Frame (D) to Main Base Frame (A) using:
Two 55 (3/8 x 3 hex head bolt)
Four 70 (3/8 washer)
Two 67 (3/8 nylon lock nut)

B. Attach Top Main Frame (E) and Flat Plate (F) to Rear Vertical Frame (C) using:
Two 54 (3/8 x 2 3/4 hex head bolt)*
Two 70 (3/8 washer)
*NOTE
These two bolts (54) go into internal threads inside Top Main Frame (E).

C. Attach Top Main Frame (E) and Flat Plate (G) to Angled Vertical Frame (D) using:
Two 55 (3/8 x 3 hex head bolt)
Four 70 (3/8 washer)
Two 67 (3/8 nylon lock nut)

D. Insert Convex End Cap (18) to the front of Top Main Frame (E).
Insert Convex End Cap (18) to the small arm sticking out of Angled Vertical Frame (D) as shown.

mm

Inch

12
 STEP

13
STEP

3 Be careful to assemble all components

in the sequence they are presented.

NOTE:
Finger tighten all hardware in this step, except where noted* in part A. Do Not wrench
tighten any other hardware until the end of step 4.

A. Attach Multi Hip Base (N) to Main Base Frame (A) using:
Two 54 (3/8 x 2 3/4 hex head bolt)*
Four 70 (3/8 washer)
Two 67 (3/8 nylon lock nut)
*You must wrench tighten these two bolts (54) now.

B. Attach Multi Hip Vertical Frame (P) and Flat Plate (J) to Multi Hip Base (N) using:
Two 55 (3/8 x 3 hex head bolt)
Four 70 (3/8 washer)
Two 67 (3/8 nylon lock nut)

C. For more stability secure Multi Hip Vertical Frame (P) to Multi Hip Base (N) connection as shown
with:
One 55 (3/8 x 3 hex head bolt)
Two 70 (3/8 washer)
One 67 (3/8 nylon lock nut)

D. Attach Multi Hip Vertical Frame (P) and Rear Base Frame (B) using:
One 54 (3/8 x 2 3/4 hex head bolt)*
One 70 (3/8 washer)
*NOTE
This bolt (54) goes into internal threads inside Rear Base Frame (B).

E. Insert two Foot Caps (11) into the ends of Multi Hip Vertical Frame (P).
Attach End Cap (17) to the top of Multi Hip Vertical Frame (P).
Attach Round End Cap (22) to the end of the handles on Multi Hip Vertical Frame (P) as shown.

mm

Inch

14
 STEP

15
STEP

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

Finger tighten all hardware in this step. Do Not wrench tighten any other hardware
until the end of step.

A. Place two Weight Stack Risers (86) and two Rubber Donuts (24) onto Main Base Frame (A) as
shown. Slide two Guide Rods (Q) through the Rubber Donuts (24), through the two Weight Stack
Risers (86), and into the Main Base Frame (A).

B. Slide Weight Stack Plates (87) onto Guide Rods (Q). Make sure the opening in each Weight
Stack Plate (87), for the Weight Stack Pin (42), is facing outward.

C. Connect Top Plate (29) to the Selector Rod (33) using:

One 52 (3/8 X 2 socket head bolt)
One 71 (3/8 spring lock washer)
Slide Top Plate (29) and Selector Rod (33) onto Guide Rods (Q).

D. Slide two Shaft Collars (14) onto the two Guide Rods (Q) as shown.

E. Insert Guide Rods (Q) into Top Weight Stack Frame (R), and attach Top Weight Stack
Frame (R) and Flat Plate (G) to Top Main Frame (E) using:
Two 55 (3/8 x 3 hex head bolt)
Four 70 (3/8 washer)
Two 67 (3/8 nylon lock nut)

F. Slide Shaft Collars (14) up into the Top Weight Stack Frame (R) and turn the Shaft Collar, so the
Shaft Collars (14) lock onto the Top Weight Stack Frame (R), Now tighten each Allen Screw (85)
in Shaft Collars (14).

G. At this point you can now wrench tighten all bolts and nuts on the main frame unit.

mm

Inch

16
 STEP

17
STEP

5 Be careful to assemble all components

in the sequence they are presented.

A. Slide two Nylon Bushings (13) into Back Pad Holder (S).
Attach Back Pad Holder (S) to Angled Vertical Frame (D) using:
Two 54 (3/8 x 2 3/4 hex head bolt)
Four 70 (3/8 washer)
Two 67 (3/8 nylon lock nut)

B. Attach End Cap (17) to the end of Back Pad Adjuster (T).
Slide Back Pad Adjuster (T) into Back Pad Holder (S). Use the T-Shaped Pop Pin (106) and
One 91 (5/16 x 3/4 socket head allen bolt)
to hold in place.

C. Insert two End Caps (16) to the top and bottom of Back Pad Frame (U).
Attach Back Pad Frame (U) to Back Pad Adjuster (T) using the Pop Pin (90) and:
One 92 (3/8 x 5/8 allen bolt)
One 93 (3/8 washer)

D. Attach Leg Hold Downs (V) and (W) to the Angled Vertical Frame (D) as shown using:
Two 55 (3/8 x 3 hex head bolt)
Four 70 (3/8 washer)
Two 67 (3/8 nylon lock nut)
The Leg Hold Downs are marked with an L and R to indicate left and right, They should angle
forward and upward.

E. Slide two Rollers (30) onto Right and Left Leg Hold Downs (V) and (W) and hold in place with two
Roller End Caps (41).

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

mm

Inch

18
 STEP

19
STEP

6 Be careful to assemble all components

in the sequence they are presented.

A. Attach Press Arm Support (X) to the Top Main Frame (E) using Shaft (88) and tighten
two Allen Screws (85).
Attach two Convex End Caps (17) to the top of Press Arm Support (X) as shown.

B. Attach Press Arm Pivot (Y) to Press Arm Support (X) using Shaft (89) and tighten
Two Allen Screws (85).

C. Attach Bi-Angular Bars (Z) to Top Main Frame (E) using:

Two 55 (3/8 x 3 hex head bolt)
Four 70 (3/8 washer)
Two 67 (3/8 nylon lock nut)
Two 60 (5/16 x 1/2 hex head bolt)
Two 74 (5/16 washer)

D. Attach Left Seated Press Arm (AA) to the Press Arm Pivot (Y) using Shaft (94) and:
One 95 (1/2 x 3/4 hex head bolt)
One 69 (1/2 washer)
Tighten two Allen Screws (85).
Attach Round End Cap (15) to the bottom of Left Seated Press Arm (AA).

E. Connect Left Seated Press Arm (AA) to the Bi-Angular Bars (Z) using Shaft (96) and:
Two 92 (3/8 x 5/8 hex head bolt)
Two 93 (3/8 washer)

F. Attach Right Seated Press Arm (AB) to the Press Arm Pivot (Y) using Shaft (94) and:
One 95 (1/2 x 3/4 hex head bolt)
One 69 (1/2 washer)
Tighten two Allen Screws (85).
Attach Round End Cap (15) to the bottom of Right Seated Press Arm (AB).

G. Connect Right Seated Press Arm (AB) to the Bi-Angular Bars (Z) using Shaft (96) and:
Two 92 (3/8 x 5/8 hex head bolt)
Two 93 (3/8 washer)

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

mm

Inch

20
 STEP

21
STEP

7 Be careful to assemble all components

in the sequence they are presented.

A. Slide Bronze Washer (3) onto Multi Hip Vertical Frame (P).
Slide Multi Hip Adjuster (AC) onto Multi Hip Vertical Frame (P).

B. Slide Multi Hip Arm (AD) onto Multi Hip Vertical Frame (P) attach using Pop Pin (111) and:
One 92 (3/8 x 5/8 allen bolt)
One 93 (3/8 washer)
Attach two End Caps (16) to the top and bottom of Multi Hip Arm (AD) as shown.

C. Slide Bronze Washer (4) onto Multi Hip Arm (AD).

Slide Multi Hip Pad Holder (AE) onto the Multi Hip Arm (AD) and hold in place using:
One 97 (1/2 x 3/4 allen bolt)
One 69 (1/2 washer)

D. Attach Round End Cap (9) into Multi Hip Pad Holder (AE).
Attach End Cap (7) to the bottom of Multi Hip Pad Holder (AE).

E. Slide 3 Nylon Washer (21) and Roller (30) onto Multi Hip Pad Holder (AE) as shown.
Slide 3 Nylon Washer (21) onto Multi Hip Pad Holder (AE) and hold in place with
Roller End Cap (10).

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

mm

Inch

22
 STEP

23
STEP

8 Be careful to assemble all components

in the sequence they are presented.

A. Attach Leg Extension Frame (H) and Flat Plate (J) to Angled Vertical Frame (D) using:
Two 55 (3/8 x 3 hex head bolt)
Four 70 (3/8 washer)
Two 67 (3/8 nylon lock nut)
Leg Extension Frame (H) is pre-assembled with Seat Pad Frame (K).

B. Attach Leg Extension Frame (H) to Main Base Frame (A) using:
One 56 (3/8 x 4 1/2 hex head bolt)
Two 70 (3/8 washer)
One 67 (3/8 nylon lock nut)

C. Insert End Cap (16) to Leg Extension Frame (H).

Insert Flat End Cap (8) to Seat Pad Frame (K).
Insert End Cap (16) to the back of Seat Pad Frame (K) as shown.

D. Attach Leg Extension Arm (L) to Leg Extension Frame (H) using Shaft (80) and the pre-installed
hardware:
Two 81 (5/16 x 5/8 allen screw)
Two 82 (5/16 washer)
Tighten Allen Screws (85).
Insert End Cap (17) into the top of Leg Extension Arm (L) as shown.

E. Slide Roller Bar (AF) into the front of Seat Pad Frame (K).
Slide two Nylon Washer (21) onto the Roller Bar (AF).
Slide two Rollers (30) onto the Roller Bar (AF) and hold in place with Roller End Cap (10).

F. Slide Roller Bar (AF) into the opening in Leg Extension Arm (L).
Slide two Rollers (30) onto the Roller Bar (AF) and hold in place with Roller End Cap (10).

G. Attach Seat Pad (BA) to Seat Pad Frame (K) using:

Two 59 (5/16 x 1 3/4 hex head bolt)*
Two 72 (5/16 spring lock washer)
Two 73 (5/16 washer)
*Do NOT over-tighten pad bolts (59). Tighten these bolts untill spring lock washer is flat.
Over - tightening these bolts will cause T - nuts in pads to strip out.

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
24
 STEP

25
STEP

9 Be careful to assemble all components

in the sequence they are presented.

A. Attach Back Pad (BB) to Back Pad Frame (U) using:

Two 59 (5/16 x 1 3/4 hex head bolt)*
Two 72 (5/16 spring lock washer)
Two 73 (5/16 washer)
*Do NOT over-tighten pad bolts (59). Tighten these bolts until spring lock washer is flat.
Over - tightening these bolts will cause T - nuts in pads to strip out.

B. Attach Foot Brace (M) to the front of Main Base Frame (A) using Shaft (84) and the pre-installed
hardware:
Two 85 (5/16 x 5/16 allen screw)

C. Insert two Pulleys (34) into the Press Arm Support (X) as shown using:
Two 57 (3/8 x 7 1/4 hex head bolt)
Four 1 (spacer sleeve)
Four 70 (3/8 washer)
Two 67 (3/8 nylon lock nut)

D. Attach one Pulley (34) onto the flanges near the rear of Main Base Frame (A) as shown using:
One 51 (3/8 x 1 3/4 hex head bolt)
Two 70 (3/8 washer)
One 67 (3/8 nylon lock nut)

E. Attach one Pulley (34) and Leg Extension Hook (104) onto the flanges near the front on
Main Base Frame (A) as shown using:
One 54 (3/8 x 2 3/4 hex head bolt)
Three 70 (3/8 washer)
One 103 (1/4 spacer)
One 105 (1/2 spacer)
One 67 (3/8 nylon lock nut)

F. Attach two 3 Pulley (36) onto Multi Hip Vertical Frame (P) using:
Two 64 (3/8 x 2 hex head bolt)
Two 70 (3/8 washer)
Two 67 (3/8 nylon lock nut)

NOTE:
Leave all hardware finger tight. Do not wrench tighten hardware until after the final
cable adjustments are complete in Step 15.

mm

Inch

26
 STEP

27
STEP

10 Be careful to assemble all components

in the sequence they are presented.
High Pulley Cable (37)
Ball Stop End Metal Ball End

3916 mm 12 10
Note:
All Pulleys in this step are 4 1/4 diameter, except where noted in step 10B*.
Leave all pulley bolts hand tight until step 15 is completed.

A. See Diagram 1. Begin at the high pulley station. Route the High Pulley Cable (37) up through
the first opening where pulley (A1) will be installed, and out through the top. Route Cable (37)
through the opening under the Bi-Angular Bars (Z) and then down through the second opening
where pulley (A2) will be installed. Pull the entire length of cable through.

B. See Diagram 2. Insert one Pulley (A1)*, into the first opening in Top Main Frame (E) under
Cable (37) and attach using:
One 53 (3/8 x 2 1/2 hex head bolt)
Two 5 (pulley spacer)
One 67 (3/8 nylon lock nut)
*For Pulley (A1) use 3 1/2 diameter Pulley (KEY #35 on page 77).

C. See Diagram 2. Insert one Pulley (A2), into the second opening in Top Main Frame (E) under
Cable (37) and attach using:
One 53 (3/8 x 2 1/2 hex head bolt)
Two 5 (pulley spacer)
One 67 (3/8 nylon lock nut)

D. See Diagram 1. Route Cable (37) over and around pre-installed Pulley (A3).
Route Cable (37) around Pulley (A4) and install Pulley (A4) onto the Angled Vertical Frame (D) as
shown in Diagram 2:
One 51 (3/8 x 1 3/4 hex head bolt)
Two 70 (3/8 washer)
One 67 (3/8 nylon lock nut)

E. See Diagram 1. Route Cable (37) over and around pre-installed Pulley (A5).
Route Cable (37) around Pulley (A6) and install Pulley (A6) into the Angled Vertical Frame (D) as
shown in Diagram 2:
One 53 (3/8 x 2 1/2 hex head bolt)
Two 5 (pulley spacer)
One 60 (3/8 nylon lock nut)

NOTE:
Leave all hardware finger tight. Do not wrench tighten hardware until after the final
cable adjustments are complete in Step 15.

mm

Inch

28
 Diagram 1 High Pulley Cable STEP
Cable Installation

10
Start here at high pulley
station by inserting the
metal ball end here.

Diagram 2
Pulley Installation

29
STEP

11 Be careful to assemble all components

in the sequence they are presented.

High Pulley Cable (37)

Ball Stop End Metal Ball End

3916 mm 12 10
Note:
All Pulleys in this step are 4 1/4 diameter.
Leave all pulley bolts hand tight until step 15 is completed.

A. See Diagram 1. Route High Pulley Cable (37) through the top of Double Pulley Holder (CA) and
install Pulley (A7) into the top of Double Pulley Holder (CA) as shown in Diagram 2 using:
One 51 (3/8 x 1 3/4 hex head bolt)
Two 70 (3/8 washer)
One 67 (3/8 nylon lock nut)
Attach Rubber Pad (14) to the top of Double Pulley Holder (CA) as shown.

B. See Diagram 1. Route Cable (37) up and into the pulley holder on the Top Weight Stack Frame (R).
Installed Pulley (A8) under Cable (37) as shown in Diagram 2 using:
One 51 (3/8 x 1 3/4 hex head bolt)
Two 70 (3/8 washer)
One 67 (3/8 nylon lock nut)
Route Cable (37) down towards the weight stack.

C. See Diagram 1A. First remove Allen Head Bolt (65). The Metal Ball End of Cable (37) should be
hanging just above the Weight Stack. slide Metal Ball End of Cable (37) through the Selector Rod
Top Bolt (98). Attach Cable End Shaft (99) and securely tighten Allen Screw (100). Pull Cable (37)
tight, so Cable End Shaft (99) fits securely inside Selector Rod Top Bolt (98). Install Allen Head
Bolt (65) in Selector Rod Top Bolt (98) and hold in place with Nylon Lock Nut (67).
Note:
Make sure the Selector Rod Top Bolt (98) is threaded inside Selector Rod (33) at least
one half inch. Make sure Spring Lock Washer (101) is in place and wrench tighten Jam
Nut (102).

NOTE:
Leave all hardware finger tight. Do not wrench tighten hardware until after the final
cable adjustments are complete in Step 15.

mm

Inch

30
Diagram 1 STEP
Cable Installation

11
! WA R N I N G !
Selector Rod Top Bolt (98) must be threaded a
minumum of 1/2 into the Selector Rod (33), and
Jam Nut (102) tightened securely against spring
High lock washer (101) to ensure proper connection.
Pulley
Cable Check the Jam Nut (102) once a week to make
sure it is tight.
Diagram 1A
Cable Installation

Start here at
Double Pulley
Holder (CA) by
routing the
cable here.

Diagram 2
Pulley Installation

31
STEP

12 Be careful to assemble all components

in the sequence they are presented.

Low Pulley Cable (38)

Small Ball End Small Ball End

6120 mm 20 9
Note:
All Pulleys in this step are 4 1/4 diameter, except where noted in step 12B*.
Leave all pulley bolts hand tight until step 15 is completed.

A. See Diagram 1. Insert either end of the Ab Crunch Cable (38) into the opening in Angled
Vertical Frame (D), above Back Pad (BB), and pull entire length through.

B. Install *3 1/2 Diameter Pulley (B1), under Cable (38) and into Angled Vertical Frame (D) as
shown in Diagram 2 using:
One 53 (3/8 x 2 1/2 hex head bolt)
Two 5 (pulley spacer)
One 67 (3/8 nylon lock nut)

C. See Diagram 1. Route Cable (38) through the first Pulley Holder (CB).
Hold cable in place by installing Pulley (B2) as shown in Diagram 2 using:
One 51 (3/8 x 1 3/4 hex head bolt)
Two 70 (3/8 washer)
One 67 (3/8 nylon lock nut)

D. See Diagram 1. Route Cable (38) up through the bottom of Double Pulley Holder (CA).
Hold cable in place by installing Pulley (B3) as shown in Diagram 2 using:
One 51 (3/8 x 1 3/4 hex head bolt)
Two 70 (3/8 washer)
One 67 (3/8 nylon lock nut)

E. See Diagram 1. Route Cable (38) through the other Pulley Holder (CB).
Hold Cable (38) in place by installing Pulley (B4) as shown in Diagram 2 using:
One 51 (3/8 x 1 3/4 hex head bolt)
Two 70 (3/8 washer)
One 67 (3/8 nylon lock nut)

NOTE:
Leave all hardware finger tight. Do not wrench tighten hardware until after the final
cable adjustments are complete in Step 15.

mm

Inch

32
Diagram 1 STEP
Cable Installation Start here at the Ab-Crunch
station by inserting either
end here.

12

Low Pulley Cable

Diagram 2
Pulley Installation

33
STEP

13 Be careful to assemble all components

in the sequence they are presented.

Low Pulley Cable (38)

Small Ball End Small Ball End

6120 mm 20 9

Short Cable (39)

Stamped Eye End Stamped Eye End

757 mm 2 5

A. See Diagram 1. Route Leg Extension Cable (38) up to the Top Main Frame (E).
Install Pulley (B5) under Cable (38) and into the pulley flange on Top Main Frame (E) as shown in
Diagram 2 using:
One 51 (3/8 x 1 3/4 hex head bolt)
Two 70 (3/8 washer)
One 67 (3/8 nylon lock nut)

B. See Diagram 1. Route Cable (38) down and under pre-installed Pulley (B6).
Route Cable (38) through the opening in Angled Vertical Frame (D).
Route Cable (38) under pre-installed Pulley (B7).

C. Route Cable (38) through the bottom of the Leg Extension Arm (L) and hold Cable (38) in
place by installing Pulley (B8) as shown in Diagram 2 using:
One 53 (3/8 x 2 1/2 hex head bolt)
Two 5 (pulley spacer)
One 67 (3/8 nylon lock nut)

D. See Short Cable Diagram. Attach Short Cable (39) to Main Base Frame (A) using:
One 55 (3/8 x 3 hex head bolt)
Two 70 (3/8 washer)
One 67 (3/8 nylon lock nut)

E. Route Cable (39) up to the front Pulley Holder (CB), the Pulley Holder (CB) that holds pulley (B2).
Attach the Flat Eye End of Cable (39) to the hook on the bottom of this Pulley Holder (CB) as
shown in Short Cable Diagram.

NOTE:
Leave all hardware finger tight. Do not wrench tighten hardware until after the final
cable adjustments are complete in Step 15.

mm

Inch

34
 Diagram 1 STEP
Cable Installation

Start here by
13
routing Low Pulley
Cable (38) around
pulley (B5).

Short Cable Diagram

Low Pulley Cable Installation
Cable

Short
Cable

Diagram 2
Pulley Installation

35
STEP

14 Be careful to assemble all components

in the sequence they are presented.

Multi Hip Cable (40)

Stamped Eye End Chain End

1790 mm 5 10

A. See Diagram 1A. Attach Multi Hip Cable (40) to the Multi Hip Adjuster (AC) as shown using:
One 58 (5/16 x 1 1/2 hex head bolt)
One 63 (7/16L spacer sleeve)
Two 2 (1/4L spacer sleeve)
One 68 (5/16 nylon lock nut)

B. Remove one of the pre-installed 3 Pulleys (36), either Pulley (C1) or Pulley (C2).
Route Cable (40) between the two 3 Pulleys (36), and reinstall 3 Pulley (36).

C. See Diagram 1. Route Cable (40) down along the Multi Hip Vertical Frame (P), and through the
opening in the Multi Hip Vertical Frame (P).
Install Pulley (C3) into the opening in Multi Hip Vertical Frame (P) over Cable (40) as shown in
Diagram 2 using:
One 53 (3/8 x 2 1/2 hex head bolt)
Two 5 (pulley spacer)
One 67 (3/8 nylon lock nut)

D. See Diagram 1. Route Cable (40) around Pulley (C4) and install Pulley (C4) to the pulley flanges on
Multi Hip Base (N) as shown in Diagram 2 using:
One 51 (3/8 x 1 3/4 hex head bolt)
Two 70 (3/8 washer)
One 67 (3/8 nylon lock nut)

E. See Diagram 1. Route Cable (40) up to Pulley Holder (CB) and attach to the open hook on the
bottom of Pulley Holder (CB).

NOTE:
Leave all hardware finger tight. Do not wrench tighten hardware until after the final
cable adjustments are complete in Step 15.

mm

Inch
36
 STEP

Diagram 1A
14
Cable Installation

Multi Hip
Cable
Start here by installing the
Stamped Eye End of the
Multi Hip Cable (40) here.

Diagram 1
Cable Installation

Diagram 2
Pulley Installation

37
STEP

15 Be careful to assemble all components

in the sequence they are presented.

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:
c Top Plate (29) does not rest directly on the top weight stack plate.
c The holes in the Selector Rod (19) does not line up with the holes in the Weight Stack Plates.
c Cable(s) are sloppy and there is no resistance from the weight stack for the first few inches of
the exercise.

There are FIVE areas for cable adjustment on the G2B:

A. Selector Rod Top Bolt (103).
B. Two Rubber Stops (113).
C. Two Adjustments in Double Pulley Holder (CA).

SEE NOTE 1 ON PAGE 39.

If there is too much tension, and the Top Plate (29) is not resting directly on the top weight stack plate:
1st.- Turn and tighten the Rubber Stop (113).
2nd.- Move pulley (A7) up to a higher hole in Double Pulley Holder (CA).
3rd.- Move pulley (B3) down to a lower hole in Double Pulley Holder (CA).

If there is to much play or excessive slack:

1st.- Turn and loosen the Rubber Stop (113).
2nd.- Move Pulley (A7) down to a lower hole in Double Pulley Holder (CA).
3rd.- Move Pulley (B3) up to a higher hole in Double Pulley Holder (CA).
4th.- Screw the Selector Rod Top Bolt (103) farther into the Selector Rod (19) 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 all bolts. Make sure to tighten
the two bolts in Double Pulley Holder (CA).

mm

Inch

38
 NOTE 1 STEP
Check Jam Nut (102) weekly to be sure it is
tight and locked onto the Selector Rod (33).

15
Turn and loosen Rubber Stop (113)
to take up space and tighten cable.

! WA R N I N G ! Loosen
Selector Rod Top Bolt (98) must be
threaded a minimum of 1/2 into the
Selector Rod (33), and Jam Nut (102)
tightened securely against spring lock
washer (101) to ensure proper connection.

Loosen
Turn and loosen Rubber Stop (113)
to take up space and tighten cable.

39
STEP

16 Be careful to assemble all components

in the sequence they are presented.

SEE NOTE 1 ON PAGE 41:

A. Apply weight stack numbers to weight stack Top Plate (29) and each Weight Stack Plate (87)
as shown.

SEE NOTE 2 ON PAGE 41:

B. Front Shroud (DA) is pre-assembled with Shroud Insert (DB).
Attach Front Shroud (DA) to the side of the weight stack as shown.
Bolt onto Main Base Frame (A) at the bottom and Top Weight Stack Frame (R) using:
Two 108 (3/8 x 5/8 round allen head)
Two 70 (3/8 washer)

C. Attach Back Shroud (DC), to the back side of the weight stack, onto the Main Base Frame (A) at
the bottom and to the Top Weight Stack Frame (R) as shown using:
Two 108 (3/8 x 5/8 round allen head)
Two 70 (3/8 washer)

D. Attach Press Arm Shroud (DD) to the Press Arm Support (X) using:
Four 109 (1/8 x 3/8 screw)

E. Connect the Water Bottle Bracket (44) to the Weight Stack Shroud (DA) using:
Two 137 (1/8 washer)
Two 109 (1/8 x 3/8 screw)

F. Slide the Water Bottle Holder (43) onto the Water Bottle Bracket (44) as shown.

mm

Inch

40
NOTE 1 NOTE 2 STEP
This is the top view of the two Weight Stack Shrouds.
#1 #2
Note the shape of each shroud for proper placement.

2 flat side 16

Apply weight stack numbers to the Weight

Stack Plates (87). Start at the Top Plate (29) 3/4 flat side
with the number 1, and the first plate
should be number 2. The following Weight
Stack Plates (87) should be numbered in
sequential order down through the stack.

41
 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.

1. SEATED PRESS ARMS (AA) and (AB) ADJUSTMENT

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

B. Pull the Flat Head Pop Pin (110) with your right hand to release the Press Arm Pivot (Y).

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

D. Release the Flat Head Pop Pin (110), and make sure it is fully engaged into the selector hole.

2. SEAT PAD (BA) ADJUSTMENT

A. Grasp the Seat Pad (BA).

B. Turn the T-Shaped Pop Pin (112) counter clockwise to unlock it, and then pull the Pop Pin to
release the Seat Pad (BA).

C. Adjust the Seat Pad (BA) to the desired position.

D. Release the T-Shaped Pop Pin (112) and make sure it is fully engaged into the selector hole
of the Seat Pad Frame (K). Turn T-Shaped Pop Pin (112) clockwise to lock it in place.

42
 ! WA R N I N G !
Pay special attention to the plunger on this Pop Pin (110).
Always be sure that the plunger is fully engaged into the hole
you select. Also, be sure that the spring in the Pop Pin (110)
operates freely. Failure to do so may result in serious injury.

1.

2.

! WA R N I N G !

Pay special attention to the plunger on this T-shaped

Pop Pin (112). Always be sure that the plunger is fully
engaged into the hole you select. Also, be sure that
the spring in the T-shaped Pop Pin (112) operates
freely. Failure to do so may result in serious injury.

43
 A d j u s t m e n t s

3. MULTI HIP (AD) ADJUSTMENT

A. Grasp the Multi Hip Arm (AD).

B. Pull the Pop Pin (111) in the Multi Hip Arm (AD) to release.

C. Adjust the Multi Hip Arm (AD) to the desired position.(depending on the exercise you are
performing).

D. Release the Pop Pin (111) and make sure it is fully engaged into the selector hole.

4. BACK PAD (BB) ADJUSTMENT

A. Grasp the Back Pad (BB).

B. Turn the T-Shaped Pop Pin (106) on the Back Pad Holder (S) counter clockwise to
unlock it, and then pull the T-Shaped Pop Pin (106) to release Back Pad Adjuster (T).

C. Adjust the Back Pad (BB) to the desired position.

D. Release the T-Shaped Pop Pin (106) and make sure it is fully engaged into the selector
hole of the Back Pad Adjuster (T). Turn T-Shaped Pop Pin (106) clockwise to lock it in
place.

E. For certain exercises you may wish to change the angle of the Back Pad. Pull the
Pop Pin (90) on the Back Pad Adjuster (T), this will allow you to change to the
desired angle.

44
 ! WA R N I N G !
Pay special attention to the plunger on this Pop Pin (111).
Always be sure that the plunger is fully engaged into the hole
you select. Also, be sure that the spring in the Pop Pin (111)
operates freely. Failure to do so may result in serious injury.

3.

4.

! WA R N I N G !

Pay special attention to the plunger on both Pop Pins (106) and (90).
Always be sure that the plunger is fully engaged into the hole you
select. Also, be sure that the spring in both Pop Pins (106) and (90)
operates freely. Failure to do so may result in serious injury.

45
 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 Owners Manual and be
sure all warning labels are legible and intact. Replacement
Owners 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.

#DWSM-5
Warning Label for Maintenance

#DWRULE-4
Warning Label for Rules

46
 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
owners 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.

47
 W a r n i n g , S a f e t y & M a i n t e n a n c e

l While the machine is not in use. Carefully run your

Precision craftsmanship assures Body-Solids ability to CABLES:
consistently deliver products of the highest standards. Our
products have been carefully designed to ensure safe, efficient fingers along the cable to feel for thinning or
long term operation. bulging areas. Replace cables immediately at
the first sign of damage or wear. Do not use
However, it must be realized that safe use of this equipment equipment until damaged cable has been
requires that owners carefully read and follow the Body-Solid replaced.

l Visually inspect the cables for fraying, cracking,

use recommendations, warnings, and maintenance guidelines
in this Owners Manual.
peeling or discoloration.

l Check slack in cables and re-adjust cable tension

Routine inspection and maintenance is of critical importance to
ensure the maximum safety and performance of the G2B.
Body-Solid uses the highest quality materials available, but wear if needed. See pages 38-39.

l Check that the jam nut on the selector rod top

is inevitable. Therefore, you must carefully inspect your
equipment as outlined in the Maintenance Schedule on the next
page. bolt is tight.

Be advised that dangerous conditions can arise even during a

l Wipe down after every workout.
warranty period. A warranty does not negate the owners UPHOLSTERY:
responsibility to thoroughly, carefully and daily inspect the
machine. l Periodically take the time to use a mild soap or a
mild vinyl upholstery cleaner. Avoid using any
Including maintaning the equipment the owners responsibility is abrasive cleaner not intended for use on vinyl.
also to:
l Keep sharp or pointed objects out of your
l Be sure to always provide adequate pockets and clear of all upholstery.
supervision to all end-users.

l l Periodically inspect all nuts and bolts. Tighten if

NUTS/BOLTS/FASTENERS:
Be sure to instruct all end-users of proper
usage. needed. If bolts seem to loosen periodically, use

l
Loctite 242 for a long-term cure.

l Go through a re-tightening sequence periodically

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

l Wipe clean with a dust free rag. Lubricate with a

Also, be sure these trainers provide proper GUIDE RODS:
instruction to end-users on the fundamentals
of strength training. Silicon or Teflon based lubricant.

ADJUSTMENTS / LOCKING PINS / TIGHTENING

l Check all pieces for signs of visible wear or

KNOBS:

damage.

l Check springs in Snap Links and Pop Pins for

proper tension and alignment.

l If the spring sticks or has lost its rigidity, replace

it immediatly.

l Replace if they appear worn or become slippery.

ANTI-SKID SURFACES:

l Inspect and familiarize yourself with all safety

WARNING INSTRUCTION LABELS:

warnings and other user information on decals.

48
 MAINTENANCE
SCHEDULE DAILY WEEKLY LATEST DATE ENTRY

a
a
CABLES: CHECK TENSION, END FITTINGS, AND
COATING.

a
CHECK THAT JAM NUTON THE SELECTOR ROD TOP
BOLT IS TIGHT.

a
UPHOLSTERY: WIPE DOWN AND DRY

a
CLEAN AND CONDITION.

a
FRAME: WIPE DOWN AND DRY

a
POLISH/WAX

a
CHROME: WIPE DOWN AND DRY

POLISH/LUBRICATE

a
NUTS/BOLTS/FASTENERS:
TIGHTEN AND/OR ADJUST AS NEEDED

a
GUIDE RODS:
LUBRICATE AND CLEAN

a
LINEAR RODS:
LUBRICATE AND CLEAN

a
SEAT SLEEVES:
LUBRICATE AND CLEAN

a
ADJUSTMENTS / LOCKING PINS /
TIGHTENING KNOBS

a
WEIGHT STACK PINS

a
WARNING INSTRUCTION LABELS

SPRINGS / POP PINS

a

a
ANTI-SKID SURFACES

a
HAND GRIPS / ROLLERS

FOR BODY-SOLID CUSTOMER SERVICE: *Make several copies of this page to keep track of your maintenance.
1-800-556-3113 You can print more copies of this page by going to:
http://www.bodysolid.com/support/docs.html
49
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 LARGE MUSCLES FIRST

Exercise that primarily uses oxygen to burn fuel at low to moderate levels of intensity. Running You should work your large muscle groups first (ie. squat, bench press, lat pulldown) before
and jogging are examples of aerobic exercise. you exercise your small muscle groups (ie. bicep curls, tricep pressdowns, lateral raises).

ANAEROBIC EXERCISE PROGRAM DURATION

Exercise that primarily uses the bodys stored fuel for energy. Intense weightlifting is an A weight training routine should take anywhere from 45 minutes to one hour to complete. Add
example of an anaerobic exercise. another 20 to 60 minutes when you include stretching, warm-up, aerobics and cool-down.

ATROPHY GIVE YOUR MUSCLES A REST

Decrease of a muscle caused by the decrease in the size of its cells because of inactivity. Youll get the most out of strength training if you give your muscles at least 48 hours rest to
recover and rebuild between strength training workouts.
BALLISTIC STRETCHING
A stretching technique that involves a bouncing or bobbing movement during the stretch. The HYPERTROPHY
final position is not held. This is not a recommended stretching technique. 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 INTENSITY
intra-thoracic pressure and raise blood pressure leading to dizziness, blackout or other The degree to which the body is worked during exercise.
complications. The rule of thumb is to exhale on exertion and inhale on the return part of the
exercise. ISOKINETIC EXERCISE
Resistance is given at a fixed velocity of movement with accommodating intensity. A machine
CARDIOVASCULAR that moves you through an entire range of motion at a preset speed and will not change no
Referring to the heart, lungs, and other periphery systems involved in the transport of oxygen matter how much pressure is put forth by the individual.
throughout the body.
ISOMETRIC EXERCISE
CHALLENGE YOUR MUSCLES Contracts the muscle statically without changing its length. Example: Attempting to lift a
All strength training should progress gradually, using increases in weight until your goals are weight heavier than you can handle, but cannot move.
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 ISOTONIC EXERCISE
results or reach new goals. Shortens and lengthens the muscle through a complete range of motion. This defines weight
training with full range of motion.
CHANGE ROUTINE
Beginners please note: If you want to make changes in the exercise routine that you do, MUSCLE FATIGUE
wait until about the six to eight week point. Advanced lifters may want to change routines to Fatigue is when you cant possibly do another rep without sacrificing form.
avoid plateus in gaining size or strength.
MUSCULAR ENDURANCE
CIRCUIT TRAINING The ability to perform repetitive muscular contractions against some resistance.
Exercise stations that consist of various combinations of weight training, flexibility,
calisthenics, and aerobic exercise. MUSCULAR STRENGTH
The maximum force that can be applied by a muscle during a single maximum contraction.
CONCENTRIC MUSCLE ACTION
The muscle shortens while contracting against resistance. OSTEOPOROSIS
A decrease in bone density.
ECCENTRIC MUSCLE ACTION
The muscle lengthens while contracting against resistance. PLYOMETRIC EXERCISE
A technique that includes specific exercises which encompass a rapid stretch of a muscle
EXERCISE FREQUENCY eccentrically, followed immediately by a rapid concentric contraction of that muscle for the
Exercise each muscle group 2-3 times per week. Allow a minimum of 48 hours rest for each purpose of facilitating and developing a forceful explosive movement over a short period of
muscle group worked. If you are doing a total-body workout, three training sessions per time. Examples of these are using medicine balls for upper extremity and depth jumping for
week, performed on every second day, is adequate. lower extremeity.

50
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, dont choose too light a weight; the
last two or three repetitions of your set should be difficult.

POWER REST INTERVAL

Power is the rate of performing work. Power during a repetition is defined as the weight Allow a brief pause between sets to give your muscles a chance to partially recover before
lifted times the vertical distance the weight is lifted divided by the time to complete the working them again. For power and muscle size development allow a 3 to 4 minute rest
repetition. Power during a repetition can be increased by lifting the same weight the same interval between sets. For muscular endurance and definition allow a 30 second rest interval.
vertical distance in a shorter period of time. Power can also be increased by lifting a heavier For strength training allow a 60 to 90 second rest interval.
resistance the same vertical distance in the same period of time as a lighter resistance.
RISK SHOULD NOT EXCEED BENEFIT
PROGRESS GRADUALLY If the risk of a specific exercise exceeds its potential benefit, it is best to stay on the
Increase reps before increasing resistance. Reduce rest intervals between sets to increase conservative side. There are several ways to work specific muscle groups. Choose those that
intensity. provide minimal risk. Ask a fitness professional for guidance.

PROGRESSIVE RESISTANCE ROUTINE

The principle of continually adding more weight to a specific exercise as your muscles The specific exercises, sets, reps and weight for a specific body part.
become stronger to adapt to the heavier weights.
SET
PROPER FORM This is a group of repetitions performed continuously without stopping. While a set can be
Focus on the proper motion of the exercise and concentrate on the specific muscles being made up of any number of repetitions, sets typically range from 1 to 15 repetitions.
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 SMALL MUSCLE GROUP EXERCISE
re-evaluate the amount of weight you are lifting or have a qualified professional critique your Single joint movement and isolation exercises (i.e. bicep curls, tricep pressdowns and leg
exercise motion. extensions).

PROPER POSTURE SPEED OF MOVEMENT

Maintaining proper posture will greatly reduce chances of injury and maximize exercise Strength training movements should be slow and controlled. Do not use momentum to complete
benefit. When standing always keep your feet shoulder-width apart. Do not lock your knees. an exercise movement. Momentum puts unnecessary stress on tendons, ligaments and joints.
Locking your knees can put unnecessary strain on them. Keep your back flat and straight, Using momentum in your exercise movements does not develop increased strength.
making sure not to twist or arch it in order to complete a repetition.
STATIC STRETCHING
PROPER TECHNIQUE A stretching technique that involves holding a specific muscle or muscle group at a desired
To get the most out of strength training and to reduce the chance of injury, use proper weight length for a certain period of time. This type of stretching is highly recommended.
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 STOP TRAINING IF YOU FEEL PAIN
easily if necessary. 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.
RANGE OF MOTION Decrease the amount of weight you are lifting. Talk to a qualified personal trainer, health
Moving through a complete range of motion (ROM) allows the muscles to stretch before professional or your doctor.
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 STRENGTH
possibly increased. 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 WARM UP
concentric muscle action, or lifting of the resistance, and the eccentric muscle action, or This cannot be stressed enough. Many workout-related injuries can be avoided by a proper
lowering of the resistance. 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.
REPETITION MAXIMUM (RM) It is especially important to warm up specific muscle groups you are going to be using. Your
This is the maximum number of repetitions per set that can be performed at a given muscles need a 5 to 15 minute warm up as well as a brief cool down. This can be as simple
resistance with proper lifting technique. Thus, a set at a certain RM implies the set is as performing a warm up set of high repetitions and light weight (25% to 50% of your training
performed to momentary voluntary fatigue. 1RM is the heaviest resistance that can be used weight) for each exercise.
for one compete repetition of an exercise. 10 RM is a lighter resistance that allows completion
of 10 (but not 11) repetitions with proper exercise technique. WORKOUT
The routine, specific exercises, weights, sets, and reps for one or more body parts.

51
NUTRITION
Good nutrition is a diet in which foods are eaten in
proper quantities and with the needed distribution of
directly related to increased cardiovascular disease.
Unsaturated fats are typically liquid at room temperature.
a decrease in the total amount of bone mineral in the
body and by a decrease in strength of the remaining
nutrients to maintain good health. Malnutrition, on Corn, peanut, canola, and soybean oil are sources of bone. This condition is most common in the elderly
the other hand, is the result of a diet in which unsaturated fats. It is recommended that no more than but may also exist in younger people who have diets
there is an underconsumption, overconsumption, or 30% of ones diet be composed of fats. Ten percent or inadequate in calcium or vitamin D or both.
unbalanced consumption of nutrients that leads to less of the total calories consumed should come from
disease or an increased susceptibility to disease. saturated fats. One way to reduce saturated fat intake Iron is another mineral that is often underconsumed
What is stated in the above definitions is the fact that would be to substitute margarine for butter. by Americans. This is especially true of women. The
proper nutrition is essential to good health. A history of oxygen-carrying properties of hemoglobin (blood)
poor nutritional choices will eventually lead to poor Proteins are substances composed of carbon, hydrogen, depend on the presence of iron. Anemia is a condition
health consequences. oxygen, and nitrogen. Proteins are made by combining characterized by a decreased capacity to transport
amino acids. Amino acids are nitrogen-containing oxygen in the blood, and is also common in those
There are many substances necessary for the proper building blocks for proteins that can be used for energy. lacking a sufficient amount of iron intake. Red meat
functioning of the body. Nutrients are the substances Amino acids can combine in innumerable ways to form and eggs are excellent sources of iron. Additionally
that the body requires for the maintenance of health, proteins, and it is estimated that tens of thousands of spinach, lima and navy beans, and prune juice are
growth, and to repair tissues. Nutrients can be divided different types of proteins exist in the body. It is the excellent vegetarian sources of iron.
into six classes: carbohydrates, fats, proteins, vitamins, ordering of the amino acids that provides the unique
minerals and water. Carbohydrates, or "carbs", are structure and function of proteins. Sodium, on the other hand, is a mineral that many
nutrients that are composed of carbon, hydrogen and Americans over-consume. High sodium intake has
oxygen, and are essential sources of energy in the There are proteins in both meat products and plant been linked with hypertension, as well as high blood
body. Grains, vegetables, and fruits are excellent products. Animal sources of protein such as milk, pressure. People can substantially reduce their
sources of carbohydrates. It is recommended that meat and eggs contain the eight essential amino sodium intake by limiting consumption of processed
at least 55% to 60% of the total number of calories acids (amino acids that the body cannot synthesize foods and decreasing the amount of salt added to
consumed come from carbohydrates (American and therefore must be ingested). Plant sources of foods when cooking.
Diabetes Association, Diabetes & Exercise, 1990). It is protein such as beans, starchy vegetables, nuts, and
further recommended that 10% or less of the total grains do not always contain all eight amino acids. In conclusion...dont forget hydration. Water is
calories consumed come from simple sugars like a Because of this, vegetarians must consume a variety considered an essential nutrient because of its vital
candy bar. of protein-containing foods. It is recommended that role in the normal functioning of the body. Water
proteins make up 10% to 15% of ones daily calories. contributes approximately 60% of the total body
One of the many benefits of consuming foods that are This will ensure adequate protein for growth, weight and is essential in creating an environment
high in complex carbohydrates, such as rice, pasta, maintenance, and the repair of cells. Protein in which all metabolic processes occur. Water is
and whole grain breads, is that they also typically requirements for adults are not as high as those necessary to regulate temperature and to transport
contain dietary fiber. Dietary fiber is a term used when recommended for infants, children, and young adults. substances throughout the body.
referring to substances found in plants that cannot be Note: individuals who are training intensely will have
broken down by the human digestive system. Although an increase in their protein requirements. FOLLOW THESE BASIC NUTRITIONAL GUIDELINES
fiber cannot be digested, it is important in helping to FOR GAINS IN STRENGTH AND LEAN MUSCLE MASS:
avoid cancers of the digestive system, hemorrhoids, Vitamins are organic substances that are essential to 1. Choose your foods carefully. Try getting your
constipation, and diverticular disease because it helps the normal functioning of the human body. Although carbohydrates from sources such as rice,
food move quickly and easily through the digestive vitamins do not contain energy to be used by the body, vegetables, beans, whole grains, pasta and fruit.
system. It is recommended that people consume these substances are essential in the metabolism of Good protein sources include fish, chicken, turkey,
20 to 30 grams of fiber per day (American Diabetes fats, carbohydrates and proteins. Because of the lean meat and low-fat or nonfat dairy products.
Association, Diabetes & Exercise, 1990). Excellent critical role vitamins play, it is necessary that they exist 2. Minimize your fat intake.
sources of dietary fiber are grains, vegetables, in proper quantities in the body. 3. Drink a minimum of 10 eight-ounce glasses of
legumes, and fruit. water each day.
Minerals are inorganic molecules that serve a variety 4. Eat four to six small meals a day, about three
Fats are an essential part of a healthy diet and serve of functions in the human body. The minerals that hours apart. Small meals are more easily digested
vital functions in the human body. Among the functions appear in the largest quantities (calcium, phosphorus, and result in greater nutrition absorption.
performed by fats are temperature regulation, potassium, sulfur, sodium, chloride, and magnesium) 5. Avoid eating junk food and fast food.
protection of vital organs, distribution of some vitamins, are often called macrominerals. Other minerals are 6. Time your protein intake of 40-55 grams
energy production, and formation of component parts also essential to normal functioning of the body, but approximately 75 minutes after your workout.
of cell membranes. Like carbohydrates, fats are because they exist in smaller quantities (chromium, 7. Immediately following your workout, replenish
composed of carbon, hydrogen, and oxygen. iron, copper, fluoride, iodine, manganese, molybdenum, your glycogen stores with approximately
However, their chemical structure is different. selenium, and zinc) they are called microminerals. 50-75 grams of carbohydrates.
Both animals and plants provide sources of fat. A mineral that is often consumed in inadequate
Saturated fats come primarily from animal sources amounts by Americans is calcium. Calcium is a For more information on nutrition visit your local
and are typically solid at room temperature. Plant mineral important in the mineralization of bone, library or book store. There are many excellent books
sources of saturated fats are palm oil, coconut oil, muscle contraction, and the transmission of nerve available.
and cocoa butter. A high intake of saturated fats is impulses. Osteoporosis is a disease characterized by
52
EXERCISE
PRESCRIPTION
Sets Rest Periods Between Workouts
Sets are defined as a combination of any number of reps of one exercise. The number The amount of rest between training sessions depends on the recovery ability of the
of sets used in a workout is directly related to training results. Typically, two to three sets individual. Most experts agree that three workouts per week with one day of rest between
are used by intermediate and advanced lifters to achieve optimum gains in strength. sessions allows adequate recovery, especially for the beginner. If the resistance
Experts agree that multiple-set systems work best for the development of strength and training is not excessive, only moderate amounts of delayed muscular soreness should
muscular endurance. Gains will be made at a faster rate by using a multiple-set be experienced one day after the session. As the lifter advances and his or her body
system than gains achieved through a single-set system. The use of a single set of an is better able to tolerate and recuperate from the resistance exercise sessions, the
exercise is recommended and very effective for individuals who are untrained or frequency of training can be increased. Well-conditioned athletes may be capable of,
just beginning a resistance training program. One-set programs might also be used and need training frequencies of 4 to 5 days in a row to improve significantly and
for simple maintenance once you are in shape. It is important to note that low-volume achieve their desired goals. When consecutive-training-day sequences are used, it is
set programs will increase strength in untrained individuals, but more complex usually beneficial to do different exercises for the same muscle groups and use different
physiological adaptations, such as gains in muscle mass, tone, size, and performance resistances for the exercises. When training is performed on consecutive days, it often
usually requires higher-volume set training for the best results. Multiple sets of an involves the use of a split routine (different body parts exercised each day), or a split
exercise present a more intense training stimulus to the muscles during each set. program (different exercises for the same body part performed each day). There are
Once your desired initial fitness level has been achieved, multiple-set performances many books available at the library or your local book store for the intermediate and
of the exercise using the proper resistance (with specific rest periods between sets) advanced weight training enthusiast. It is also recommended that you work with a
will take you to the next level of strength training, endurance, and muscular development. qualified personal trainer to achieve your ultimate goals.

Resistance Used Order of Exercise

The amount of resistance used for a specific exercise is probably the most important Leaders in the field of strength and conditioning believe that working the larger muscle
variable in resistance training. When designing a resistance training program, a weight groups first (chest, back, legs), should take priority over training the smaller muscle
for each exercise must be chosen. The use of repetition maximums (RM): the exact groups (biceps, triceps, deltoids, calves). The reason behind this exercise order is that
resistance that allows only a specific number of repetitions to be performed, is probably the exercises performed in the beginning of the workout are the ones that are going to
the easiest method for determining a resistance. Typically, one uses a training RM target require the greatest amount of muscle mass to perform. Hence, exercising the smaller
or a RM target zone. Example: If your RM zone is 8 to 12 repetitions and you cannot lift muscle groups first will deplete the body of the energy necessary to stimulate the larger
the weight at least 8 times using proper form, the weight is too heavy. On the other muscle groups. Arm-to-leg ordering allows for some recovery of the arm muscles while
hand, if you can easily lift the weight 12 times, the weight is too light. In either case, the the leg muscles are exercised. Stacking exercises is a common practice among
weight needs to be changed. As the strength level of the lifter changes over time, the body builders as a way to attempt to bring about muscle hypertrophy. Stacking is
resistance is adjusted so a true RM target or target zone resistance is used. 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
Rest Periods Between Sets and Exercises impact on the training stimulus stress level in a training session.
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 Scheduling Training
normally determine the amount of time you allow your body to rest. Exercises Finding the time to do it is one of the most difficult aspects of a training program. Once
involving high repetitions (15 to 20) and a high number of sets (3 to 4) with short rest you have established a time to workout you should plan a training routine based on
periods (30 seconds) between sets will raise metabolic demands. This in turn will burn what muscles to involve on which day. As previously discussed, the larger muscle
excess body fat and increase muscular endurance. Short rest periods are a groups such as the chest, back, and legs should take priority over working the smaller
characteristic of circuit weight training, and the resistances used are typically lighter. muscle groups. Give your muscles at least 48 hours (but no more than 72 hours) of
This type of workout is best for trimming body fat and toning muscle. Exercises with rest in between sessions.
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.
53
 SETTING UP YOUR
PERSONAL PROGRAM
It is important to first establish specific Once you have determined your personal goals, you will need to set up a schedule
and realistic goals. You should determine that helps you attain them. Set up a schedule that includes the number of workouts
your long term goal and then set a per week, the type of workout activity, the time of day for each workout, and the actual
series of short term goals that will workout program. Dont forget to factor in the warm up and cool down periods. You
help you attain your long term goal. may have to modify your current lifestyle to accommodate your new schedule. Its very
The most common goals are: important to include the following basic components to achieve successful results:

If your personal goals

involve losing a
considerable amount
of body fat you will
need to focus more
on aerobic exercise
Muscular Endruance & Definition Stretching Aerobic Exercise
and weight training
for muscular
endurance and
definition. If your
goals involve a large
increase in muscle
size you will need to
Increase Strength Weight Training Nutrition
focus on power and
muscle mass weight
training. Depending
on your goals, you
will have different
nutritional
requirements.
Increase Power & Muscle Mass
54
 DETERMINE YOUR
TRAINING METHOD
Which training method is right for you?
There are three basic types of weight
training methods:

1. Training for muscular FOR MUSCULAR FOR STRENGTH FOR POWER

endurance and definition ENDURANCE & DEFINITION AND MUSCLE MASS
2. Training for strength This training method incorporates This type of training is the most This is the method most often used by
3. Training for power and achieving and maintaining a high popular of the three and is designed bodybuilders and is recommended
muscle mass cardiovascular (heart) rate and helps specifically for increasing strength only for the intermediate and
burn away excess fatty tissue. It also throughout the muscle and the advanced lifter. The weights used are
You should select a training method adds muscle definition and muscular muscle-tendon junction. This type of heavy this shocks the muscles and
that reflects both your present fitness endurance to your entire body. training is especially important for stimulates a more rapid increase in
level and your long term goals. You Exercises are most commonly athletes. Normally, exercises are muscle size. Usually exercises are
should begin carefully and with proper performed for 15 to 20 repetitions and performed using moderate to heavy performed for 2 to 6 repetitions and
professional guidance. You can always 3 to 4 sets using a light to moderate weight for 8 to 12 repetitions and 2 to 3 3 to 4 sets using very heavy weight.
move from one training method to weight. The rest period between sets sets. The rest period between sets The rest period between sets should
another as you progress. should be about 30 seconds. These should be from 60 to 90 seconds. This be from 3 to 4 minutes. The prolonged
short rest intervals will help maintain an allows a degree of muscle recovery rest periods allow ample time for
If you are beginner, you should start elevated heart rate and prevent the before you hit them again. recovery between sets.
slowly and carefully, gradually increasing

DESIGNING YOUR PERSONAL ROUTINE

muscles from cooling down.
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.
FIRST:
You need to decide which of the above training methods is FOURTH:
Which is the right training method Order the exercises in your routine so you are working the
best suited to accomplish your personal goals.
for you? First, take a look at your large muscle groups first and the small muscle groups last.
present physique and determine your
objectives. Do you want a trim, toned, SECOND:
Study the exercise poster that came with your Body-Solid FIFTH:
well-defined body? Are you involved in Keep a record! Write down the exercises, number of sets,
machine and select one or two exercises per body part (body
a sport where speed, strength and number of reps and the amount of resistance (weight).
parts are listed to the left of the exercise pictures). Be sure to
power are most important? Maybe you
include exercises for all body parts. If you leave out certain
want bulging muscles and a terrific
body parts your exercise routine and your body will not be
V-shape torso so you look great on the BEGINNERS SAMPLE WORKOUT ROUTINE
balanced. If you are trying to increase muscle mass or
beach. Once you make a decision on WHEN TRAINING FOR DEFINITION
increase strength to a muscle group it is alright to add extra
what the final results should be, you Exercise Reps Sets
exercises to the area you are particularly concerned about.
can set up your personal program Bench / Chest Press 15 to 20 3 or 4
using the proper training method to Lat Pulldown 15 to 20 3 or 4
achieve your goals. THIRD:
Coordinate your body part exercise program and your Shoulder Press 15 to 20 3 or 4
personal schedule. If you select one exercise per body part Tricep Pressdown 15 to 20 3 or 4
you can normally do your entire routine in the same workout. Bicep Curl 15 to 20 3 or 4
If you choose to do more than 12 exercises you may decide Leg Press/Squat 15 to 20 3 or 4
to divide your workout routine into upper and lower body Leg Extension 15 to 20 3 or 4
exercises. You can split your schedule to work upper body Leg Curl 15 to 20 3 or 4
one day and lower body the next day. Remember to rest each Calf Raise 15 to 20 3 or 4
particular muscle group 48 hours before working it again. Ab Crunch 20 to 30 3 or 4

55 Rest period between sets should be about 30 seconds.

EXERCISETIPS
Listed below are Body-Solids 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 TRAPS BICEPS / FOREARMS THIGHS / GLUTES

This powerful muscle group is the A signature muscle of a strong upper A two-headed muscle, the biceps The main muscles of the thighs are the
cornerstone of a well-developed upper back, well-developed traps help prevent primary focus is to flex your elbow and quadriceps which are composed of four
body. To most thoroughly work your neck injury. Shrug movements should supinate your wrist. The ability to build muscles. You have several others near
pecs, include both pressing and fly be done with heavy weights in a straight your biceps peak is largely genetic, the hip joint, including the bodys largest
movements and vary the angle of the up-and-down motion. but exercises that maximally stress the muscle group, the gluteals. Multijoint
bench from decline to flat to incline. STRAIGHT BAR SHRUG short head will help. movements (in which action occurs at
BENCH / CHEST PRESS DUMBBELL SHRUG BICEPS both the hip and knee joints) are your
INCLINE PRESS BEHIND THE BACK SHRUG STANDING BICEP CURL best choice to work these muscles.
DECLINE PRESS UPRIGHT ROW SEATED BICEP CURL BACK SQUAT
PEC FLY INCLINE CURL FRONT SQUAT
INCLINE FLY PREACHER CURL LEG PRESS
DECLINE FLY LOWER BACK CONCENTRATION CURL LUNGE
CABLE CROSSOVER Important not only for spinal protection ONE-ARM CABLE CURL REVERSE LUNGE
DIPS but also because its the seat of power FOREARMS STEP-UP
for many exercises. If you spend a great WRIST CURL LEG EXTENSION (does not work glutes)
deal of time crunching for abs, you need REVERSE WRIST CURL
SHOULDERS to balance your training for complete
The shoulder joint, which has the development and muscular balance. HAMSTRINGS
greatest range of motion of all joints in PULL UP ABDOMINALS On the back of the thighs, the
the body, is best worked by training all UPRIGHT ROW The rectus abdominus has upper and hamstrings balance the quads and
three deltoid heads. Include a pressing LAT PULLDOWN lower regions, but you cant isolate one allow for a wide range of movement.
movement followed by a raise for each SEATED ROW area over the other. Still, include both Good exercise choices include those
of the three heads. BENT OVER ROW upper and lower ab movement to more that work the hamstrings and both the
SHOULDER PRESS HIGH ROW strongly emphasize those areas, and hip and knee joints.
BEHIND THE NECK PRESS REVERSE GRIP PULLDOWN do twisting movements to work the DEADLIFT
FRONT DELTOID RAISE obliques for complete development. STIFF-LEGGED DEADLIFT
LATERAL (SIDE) DELTOID RAISE UPPER AB REGION GOOD MORNING
BENT-OVER LATERAL DELTOID RAISE TRICEPS CABLE AB CRUNCH LYING LEG CURL
REVERSE PEC-FLY This three-headed muscle on the back DECLINE BENCH CRUNCH SEATED LEG CURL
of your arm is involved in extension of LOWER AB REGION ONE-LEGGED STANDING LEG CURL
the elbow. Like the biceps, the triceps REVERSE CRUNCH
UPPER BACK cross the elbow and shoulder joints. HANGING KNEE RAISE
A powerful upper back is marked by Because of this, you can and should work HIP THRUST CALVES
both middle-back thickness and width the triceps through a variety of angles OBLIQUES Calves consist of two major muscles,
(the sought-after V-taper). This is to ensure complete development. CABLE SIDE BEND the gastrocnemius and soleus. The
best achieved by combining various LYING TRICEPS EXTENSION OBLIQUE CRUNCH latter is best worked when the knee is
rows with pull-downs and pull-ups. CABLE TRICEPS EXTENSION flexed, as in the seated calf raise.
Remember to vary your grip to slightly CABLE TRICEPS PRESSDOWN STANDING CALF RAISE
change the stimulus. CLOSE-GRIP BENCH PRESS SEATED CALF RAISE
PULL UP REVERSE-GRIP PRESSDOWN DONKEY CALF RAISE
UPRIGHT ROW TRICEPS PRESS LEG PRESS CALF RAISE
LAT PULLDOWN DIPS HACK SQUAT CALF RAISE
SEATED ROW
BENT OVER ROW
HIGH ROW
REVERSE GRIP PULLDOWN
56
ANATOMY
CHART

57
 FITNESS GOALS *

SHORT-TERM GOALS
Date Set Date Accomplished
Goal

Reward**

Date Set Date Accomplished

Goal

Reward**

Date Set Date Accomplished

Goal

Reward**

LONG-TERM GOALS
Goal

Reward!

* Make several copies of this page to keep track of your goals and accomplishments.
Yo 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
** Dont forget to reward yourself for a job well-done!

58
 BEGINNERS SAMPLE WORKOUT ROUTINE S = Sets
Keep track of your changes and improvements. Its a great motivational tool!* R = Repetitions per set
W = Weight used
Date
Exercise S R W S R W S R W S R W S R W S R W
BENCH / CHEST PRESS
LAT PULLDOWN
SHOULDER PRESS
TRICEP PRESSDOWN
BICEP CURL
LEG PRESS / SQUAT
LEG EXTENSION
LEG CURL

59
CALF RAISE
AB CRUNCH
WEIGHT TRAINING EXERCISE LOG

TOTALS
* Make several copies of this page to keep track of your progress.
You can print more copies of this page by going to http://www.bodysolid.com/support/docs.html
 SAMPLE WORKOUT ROUTINE WHEN TRAINING FOR STRENGTH S = Sets
Keep track of your changes and improvements. Its a great motivational tool!* R = Repetitions per set
W = Weight used
Date
Exercise S R W S R W S R W S R W S R W S R W
LEG PRESS / SQUAT
LEG EXTENSION
LEG CURL
CALF RAISE
BENCH / CHEST PRESS
INCLINE PRESS
INCLINE PEC FLY
LAT PULLDOWN

60
SEATED ROW
MILITARY PRESS
UPRIGHT ROW
BICEP CURL
TRICEP PRESSDOWN
TRICEP EXTENSION
RESISTANCE AB CRUNCH
RESISTANCE OBLIQUE CRUNCH
WEIGHT TRAINING EXERCISE LOG

TOTALS
* Make several copies of this page to keep track of your progress.
You can print more copies of this page by going to http://www.bodysolid.com/support/docs.html
 INTERMEDIATE AND ADVANCED LIFTERS... Design your personal strength training program. S = Sets
Keep track of your changes and improvements. Its a great motivational tool!* R = Repetitions per set
W = Weight used
Date
Exercise S R W S R W S R W S R W S R W S R W

61
WEIGHT TRAINING EXERCISE LOG

TOTALS
* Make several copies of this page to keep track of your progress.
You can print more copies of this page by going to http://www.bodysolid.com/support/docs.html
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 The following
minutes of post-exercise stretching.
pages show
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% illustrations with
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 descriptions of
motion and adds stress to the joints.
static stretching
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 for warm up and
you feel you have reached your muscles maximum distance. Do not use fast,
hurried or reckless motions when stretching. Fast and bouncy motions will increase post-exercise
the risk of injury.
cool down.
The most common and most popular type of stretching is the static stretching
technique. This form of stretching involves voluntary, complete relaxation of the Remember...
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 stretch your
because it is easy to learn, effective, and accompanied by minimal soreness with
the least risk of injury. large muscle
Ballistic stretching involves a bouncing or bobbing movement during the stretch. groups first and
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 do all stretches
injury during the stretching exercise. Ballistic stretching is not recommended.
in a smooth,
A dynamic stretch involves flexibility during sport specific movements. Dynamic
stretching is similar to ballistic stretching in that it utilizes movement, but dynamic slow, controlled
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 manner.
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.

62
STRETCHING WARM-UP/COOL-DOWN
UPPER BACK
Cross Arm in Front of Chest
MUSCLE(S) AFFECTED: la tissimus dorsi and teres major

1. Stand or sit with the right arm slightly flexed (15 to 30) and
adducted across the chest.
2. Grasp the upper arm just above the elbow, placing the left hand Stretching the
on the posterior side of the upper arm. upper back
3. Pull the right arm across the chest (toward the left) with the left
hand.
4. Hold for 10 seconds.
5. Repeat with the left arm.

UPPER BACK
Arms Straight Up Above Head (Pillar) Stretching the
MUSCLE(S) AFFECTED: la tissimus dorsi and wrist f lexors shoulders, chest
and upper back
1. Stand with arms in front of torso, fingers interlocked with palms
facing each other.
2. Slowly straighten the arms above the head with palms up.
3. Continue to reach upward with hands and arms.
4. While continuing to reach upward, slowly reach slightly backward.
5. Hold for 10 seconds.

LOWER BACK Stretching

the low back
and sides
Spinal Twist (Pretzel)
MUSCLE(S) AFFECTED: internal oblique, external oblique and spinal erectors

1. Sitting with legs straight and upper body nearly vertical, place
right foot on left side of left knee.
2. Place back of left elbow on right side of right knee, which is now
bent.
3. Place right palm on floor 12 to 16 inches behind hips.
4. Push right knee to the left with left elbow while turning shoulders
and head to the right as far as possible. Try to look behind the
back.
5. Hold for 10 seconds.
6. Repeat with left leg.

LOWER BACK Stretching the

low back from
seated position
Semi-Leg Straddle
MUSCLE(S) AFFECTED: spinal erectors

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

2. Point the knees outward; the lateral side of the knees may or may
not touch the floor.
3. Lean forward from waist and reach forward with extended arms.
Hold position for 10 to 15 seconds.
4. Bending and relaxing legs decreases hamstring involvement and
increases lower back stretch.
63
STRETCHING WARM-UP/COOL-DOWN
SIDES
Side Bend with Straight Arms
MUSCLE(S) AFFECTED: external oblique, la tissimus dorsi and serratus anterior

1. Stand with feet 14 to 16 inches apart. Stretching

2. Interlace the fingers with palms facing each other. the sides, upper
3. Reach upward with straight arms. back and shoulders
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.

SHOULDER Stretching shoulder

jointssitting
Seated Lean-Back
MUSCLE(S) AFFECTED: deltoids and pectoralis major

1. Sitting with legs straight and arms extended, place palms on floor
about 12 inches behind hips.
2. Point fingers away (backward) from body.
3. Slide hands backward and lean backward.
4. Hold for 10 seconds.

CHEST Stretching the chest

Straight Arms Behind Back

MUSCLE(S) AFFECTED: deltoids and pectoralis major

1. Standing, place both arms behind back.

2. Interlock fingers with palms facing each other.
3. Straighten arms fully.
4. Slowly raise the straight arms.
5. Hold for 10 to 15 seconds.
6. Keep head upright and neck relaxed.

Remember... do all stretches in a

smooth, slow, controlled manner.

64
STRETCHING WARM-UP/COOL-DOWN
Stretching the hamstrings with
POSTERIOR OF THIGH emphasis on insertion of the
hamstrings and calves.

Sitting Toe Touch

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

1. Sit with the upper body nearly vertical and legs straight.
2. Lean forward from waist and grasp toes with each hand, slightly
pull toes towards the upper body, and pull chest towards leg.
(If you are very stiff, try to grasp the ankles.) Hold for 10 seconds.
3. Release toes and relax foot.
4. Grasp ankles and continue to pull chest towards legs. Hold for 10
seconds. Stretching the hamstrings with
5. Still grasping the ankles, point away from body and continue to emphasis on the middle portion.
pull chest towards legs. Hold for 10 seconds.

Stretching the hamstrings

with emphasis on the
upper portion.

GROIN
Stretching the groin
Butterfly
MUSCLE(S) AFFECTED: adductors and sartorius

1. Sitting with the upper body nearly vertical and legs straight, flex
both knees as the soles of the feet come together.
2. Pull feet toward body.
3. Place hands on feet and elbows on legs.
4. Pull torso slightly forward as elbows push legs down.
5. Hold for 10 to 15 seconds.

65
STRETCHING WARM-UP/COOL-DOWN

GROIN
Straddle (Spread Eagle) Stretching the hamstrings and groin
MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors, with emphasis on insertion of
adductors and sartorius the hamstrings and calves

1. Sit with the upper body nearly vertical and legs straight, and
spread legs as far as possible.
2. With right hand, grasp toes of right foot and pull on toes slightly,
while pulling chest toward right leg. Hold for 10 seconds.
3. Release toes and relax foot.
4. Grasp ankle and continue to pull chest toward right leg. Hold for
10 seconds.
5. Point toes away from body and continue to pull chest toward right
leg. Hold for 10 seconds.
6. Repeat process with the left leg. Stretching the hamstrings and groin
7. Repeat process by grasping right toes with right hand and left with emphasis on the upper portion
toes with left hand. Move the torso forward and toward the ground.

Stretching the groin, low

back and hamstrings

66
STRETCHING WARM-UP/COOL-DOWN
POSTERIOR OF LOWER LEG
Step Stretch
MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon

1. Have ready a step or board 3 to 4 inches high.

2. Place balls of both feet on the step or board, 1 inch from its edge.
3. With straight legs, lower heels as far as posible.
4. Hold for 10 to 15 seconds.
5. To stretch achilles tendon, raise heels slightly. Slightly flex the knees and then lower the heels.
This stretch will be felt in the achilles tendon.
6. Hold for 10 to 15 seconds.
7. For a more intense and individualized stretch, perform this stretch
with one leg at a time.

Stretching the calves Preparing to stretch Stretching the

standing on a step the achilles tendon by achilles tendon by
slightly bending the knee lowering the heel

67
 WORKOUT C H E S T
Vertical Grip
Chest Press
(Pectorals)
1. Insert pin into weight stack a t desired resistance level.
2. Adjust seat pad height so that when seated the vertical press handles bisect the
chest (pectoral) muscles.
3. Seat yourself comfortably on the seat pad with your back straight.
4. Grasp vertical bench handles with your arms bent and palms facing in.
5. Keeping your elbows out and below your shoulders, extend your arms forward
at a smooth, moderate pace through out the exercise movement.
6. Pause for a moment, then slowly return to the starting position, repeat.
7. Exhale on exertion, inhale on return motion.

Horizontal Grip
Chest Press
(Pectorals)
1. Insert pin into weight stack a t desired resistance level.
2. Adjust seat pad height so that when seated the horizontal press handles bisect the
chest (pectoral) muscles.
3. Seat yourself comfortably on the seat pad with your back straight.
4. Grasp horizontal bench handles with your arms bent and palms facing downward.
5. Keeping your elbows out and below your shoulders, extend your arms forward at a
smooth, moderate pace throughout the exercise movement.
6. Pause for a moment, then slowly return to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.

Incline Press
(Upper Pectorals)
1. Insert pin into weight stack at desired resistance level.
2. Set press arms and back pad to the Incline Press position.
3. Adjust seat pad height so that when seated the horizontal press handles bisect
the upper chest (pectoral) muscles.
4. Sit comfortably on the seat pad with your back flat against the back pad.
5. Grasp horizontal bench handles with your arms bent and palms facing downward.
6. Keeping your elbows out and below your shoulders, extend your arms forward at a
smooth, moderate pace throughout the exercise movement.
7. Pause for a moment, then slowly return to the starting position.
Repeat movement.
8. Exhale on exertion, inhale on return motion.

High Cable Crossover

(Upper Pectorals)
1. Insert pin into weight stack at desired resistance level.
2. Attach Stirrup Handle (optional) to high pulley cable.
3. Stand sideways in front of the machine. Grasp Handle with hand nearest machine,
feet shoulder width apart, stand erect. Bend slightly at the waist and maintain this
torso angle throughout the exercise movement.
4. Keeping your palm facing downward and arm slightly bent, pull Handle downward
and across your body in a semicircular arc until hand is approximately 6 inches in
front of hip.
5. Pause for a moment, then slowly return the Handle back along the same arc, to the
starting position. Repeat movement.
6. Exhale on exertion, inhale on return motion.
7. Turn around and repeat with opposite arm.
68
 WORKOUT B A C K
Lat Pulldown
(Latissimus Dorsi)
1. Insert pin into weight stack a t desired resistance level.
2. Attach Lat Bar to high pulley cable.
3. Adjust seat pad so your knees fit comfortably under leg hold-down foam rollers.
Sit on seat pad facing into machine.
4. Grasp Lat Bar 3 to 6 inches wider than your shoulders, on each side.
5. Keeping your elbows back during movement, slowly pull the Bar down until it lightly
touches the upper part of your chest.
6. Pause for a moment, then slowly return to the starting position.
Repeat movement.
7. Exhale on exertion,inhale on return motion.

Seated Row
(Latissimus Dorsi)
1. Insert pin into weight stack at desired resistance level.
2. Attach Low Row Bar to low pulley cable.
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
completely 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.
6. Pause for a moment, then slowly return to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.

Shrugs
(Trapezius)
1. Insert pin into weight stack a t desired resistance level.
2. Attach Low Row Bar to low pulley cable.
3. Stand, facing the machine with your feet set shoulder width apart.
4. Grasp the 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 back as far as
possible.
6. Pause for a moment, then slowly return to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.

69
 WORKOUT A R M S
Seated Tricep Extension
(Triceps)
1. Insert pin into weight stack at desired resistance level.
2. Attach Tricep Strap to middle pulley cable.
3. Sit on seat pad, facing away from the machine. Grasp the Tricep Strap.
4. Bend at the waist so that your torso is at an approximate 45o angle. Start with your
hands behind your head and with your elbows pointing forward.
5. Use Triceps strength to move the Tricep Strap forward and upward in an arcing
motion until your arms are fully extended.
6. Pause for a moment, then slowly return the strap back along the same arc, to the
starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.

Tricep Pressdown
(Triceps)
1. Insert pin into weight stack at desired resistance level.
2. Attach Tricep Strap to high pulley cable.
3. Stand erect with your feet shoulder width. Grasp the Tricep Strap with your hands
set 3 to 5 inches apart.
4. Pull the Strap down and lock your upper arms against the sides of your torso
where they must remain throughout the exercise. Lean slightly forward at the waist.
5. Moveing only your forearms, use Triceps strength to press the Strap down in a
semicircular arc to a position below your waist.
6. Pause for a moment, then slowly return along the same arc, to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.

Standing Cable Curl

(Biceps)
1. Insert pin into weight stack at desired resistance level.
2. Attach Low Row Bar to low pulley cable.
3. Take an underhand grasp on the Bar. Stand erect with your feet set at shoulder width,
approximately 1 to 2 feet away from pulley. Your arms should be down at your sides
with the Bar resting on your thighs.
4. Keeping your upper arms locked against the sides of your torso, use Bicep strength
to curl the Bar upward and forward in a semicircular arc to a position beneath your chin.
5. Pause for a moment, then slowly return the bar back along the same arc, to the starting
position. Repeat movement.
6. Exhale on exertion, inhale on return motion.

Concentration Curl
(Biceps)
1. Insert pin into weight stack at desired resistance level.
2. Attach Stirrup Handle (optional) to low pulley cable.
3. Take an underhand grasp on the Stirrup Handle with your right hand.
Stand approximately 1 to 2 feet back from the pulley with your feet at shoulder
width. Bend slightly at the waist. Keep your right upper arm locked against the side
of your torso.
4. Use Bicep strength to curl the Handle forward and upward in a semicircular arc to a
position under your chin.
5. Pause for a moment, then slowly return the Handle back along the same arc, to the
starting position. Repeat movement.
6. Exhale on exertion, inhale on return motion.
7. Change hands and repeat with opposite arm.
70
 WORKOUT S H O U L D E R S
Deltoid Raise
(Deltoids)
1. Insert pin into weight stack at desired resistance level.
2. Attach Stirrup Handle (optional) to low pulley cable.
3. Take an overhand grasp of the Stirrup Handle with your right hand and your palm
facing down.
4. Facing away from the machine, stand 1 to 2 feet away from pulley.
5. Using shoulder muscle strength, slowly raise the Stirrup Handle upward and forward
in a semicircular arc until it is in a position slightly above your shoulder level.
6. Pause for a moment, then slowly return the Handle along the same arc, back
to the starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.
8. Change hands and repeat with opposite arm.

Upright Row
(Deltoids & Trapezius)
1. Insert pin into weight stack at desired resistance level.
2. Attach the Low Row Bar to low pulley cable.
3. Take an overhand grasp of the Bar with your hands approximately 6 inches apart.
4. Facing the machine, stand 1 to 2 feet away from the pulley with your feet set
shoulder width apart. Allow the weight to extend your arms downward with the bar
resting across your thighs.
5. Keeping your elbows above your hands at all times, slowly pull the bar upward until
the backs of your hands lightly touch your chin.
6. Pause for a moment, then slowly return to the starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.

Shoulder Press
(Deltoids)
1. Insert pin into weight stack at desired resistance level.
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.
4. Sit comfortably on the seat pad with your back flat against the back pad.
5. Grasp horizontal bench handles with your arms bent and palms facing downward.
6. Keeping your elbows out, extend your arms forward at a smooth, moderate pace
throughout the exercise movement.
7. Pause for a moment, then slowly return to the starting position.
Repeat movement.
8. Exhale on exertion, inhale on return motion.

71
 WORKOUT L E G S
Standing Leg Curl
(Hamstrings)
1. Insert pin into weight stack at desired resistance level.
2. Stand facing machine and hook your right heel under the bottom roller pad with
right knee positioned slightly below the top roller pad. Grasp bench handles or back
pad for stability.
3. Use Hamstring strength to pull and curl your right foot upward, bending your knee as
much as possible.
4. Pause for a moment, then slowly return along the same arc, to the starting position.
Repeat movement.
5. Exhale on exertion, inhale on return motion.
6. Change sides and repeat with opposite leg.

Leg Extension
(Quadriceps)
1. Insert pin into weight stack at desired resistance level.
2. Adjust seat pad height so that when seated the front of your ankles fit under the
bottom foam rollers.
3. Sit comfortably on seat pad. Place knees over the top roller pads and hook your
feet under the bottom roller pads.
4. Using Quadricep strength, extend your feet out and upward until your legs are
fully extended.
5. Pause for a moment, then slowly return your feet back along the same arc, to the
starting position, Repeat movement.
6. Exhale on exertion, inhale on return motion.

O P T I O N A L L E G P R E S S
Leg Press
(Quadriceps, Hamstrings, and
Gluteus Maximus)
1. Insert pin into weight stack at desired resistance level.
2. Sit comfortably on seat pad with your back flat against the back pad and your feet
securely against the press plate.
3. Adjust back pad so your knees are at a 90 angle.
4. Grasp the handles at your sides for balance and stability.
5. Using leg muscles, slowly press the foot plate until your legs are extended. Do not
lock-out your knees.
6. Pause for a moment, then slowly return to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.

Calf Press
(Gastrocnemius)
1. Insert pin into weight stack at desired resistance level.
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 on 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. Do not
lock-out your knees.
6. Flex your toes forward as far as you comfortably can, hold that position for a
moment and return to the furthest back position you comfortably can.
7. Exhale on exertion, inhale on return motion.

72
 WORKOUT M U L T I - H I P
Leg Adduction
(Inner Thigh)
1. Insert pin into weight stack at desired resistance level.
2. Adjust the Multihip roller so you will be able to feel resistance throughout the full
range of motion.
3. Grasp the handles for stability. Keep our left leg straight, extend your right leg so the
roller is pushing against the inside of your leg.
4. Using inner thigh strength, slowly push 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.
6. Exhale on exertion, inhale on return motion.
7. Readjust roller and repeat with your left leg.

Leg Abduction
(Outer Thigh)
1. Insert pin into weight stack at desired resistance level.
2. Adjust the Multihip roller so you will be able to feel resistance throughout the full
range of motion.
3. Grasp the handles for stability. Keep our left leg straight, extend your right leg so
the roller is pushing against the outside of your leg.
4. Using outer thigh strength, slowly pull your right leg 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.
6. Exhale on exertion, inhale on return motion.
7. Readjust roller and repeat with your left leg.

Glute Kickback
(Gluteus Maximus)
1. Insert pin into weight stack at desired resistance level.
2. Attach Ankle Strap to your left ankle and low pulley cable. Stand 1 to 2 feet away
from the pulley facing into the machine.
3. Keeping your legs straight and your body balanced, allow the weight to pull your
left leg toward the machine. Hold the frame of the gym for balance and support.
4. Keeping both legs straight and using Gluteal strength, slowly pull your left leg
backward and behind 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.
6. Exhale on exertion, inhale on return motion.
7. Repeat with your right leg.

73
 WORKOUT A B S
Ab Crunch
(Abdominals)
1. Insert pin into weight stack at desired resistance level.
2. Attach Tricep Strap to the middle pulley cable.
3. Sit comfortably on seat pad with your back resting against back pad. Grasp the Tricep
Strap and place it over your shoulders, keeping your hands planted firmly on your
upper chest throughout the entire exercise movement.
4. Using Abdominal muscle strength, slowly bend forward at the waist as far as possible.
5. Pause for a moment, then slowly return back to the starting position.
Repeat movement.
6. Exhale on exertion, inhale on return motion.

Oblique Crunch
(Obliques & Abdominals)
1. Insert pin into weight stack at desired resistance level and adjust Press Arm to
Storage position.
2. Attach Tricep / Ab Strap to mid 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 exercise movement.
4. While holding the strap firmly over your shoulders, simultaneously bend forward and
rotate your upper body slowly to the left as far as comfortably possible while keeping
your legs and hips stationary.
5. Pause for a moment, then slowly return to the starting position.
6. Alternate the movements from the left to the right and then repeat the movements.
7. Exhale on exertion, inhale on return motion.

Oblique Bend
(Obliques & Abdominals)
1. Insert pin into weight stack at desired resistance level.
2. Attach Stirrup Handle (optional) to low pulley cable.
3. Take an overhand grasp of the Handle with your right hand and stand 1 to 2 feet away
from the pulley with your right side facing the machine.
4. Keeping your arm, legs and hips straight, bend your torso away from the machine.
5. Pause for a moment, then slowly return to the starting position.
Repeat movement.
6. Exhale on exertion, inhale on return motion.
7. Turn around and repeat with opposite hand.

74
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75
 S i g n s O f O v e r t r a i n i n g

In the quest for better health and fitness, it is sometimes difficult to quell
ones enthusiasm and take a break from exercise. But if exercise is
leaving you more exhausted than energized, you could be suffering from
an acute case of overtraining. Individuals who excessively exercise are
risking more than poor performance; theyre risking their health. If you
recognize the following symptoms in yourself or a friend, it is essential
that you seek professional help.

Here are signs of overtraining:

DECREASED PERFORMANCE. INSOMNIA OR RESTLESS SLEEP.
Slower reaction times, reduced speeds and lowered During sleep the body has time to rest and repair itself. An
endurance levels are all common signs of overtraining. overtrained body, however, is sometimes unable to slow
down and completely relax, making it difficult to recover
between workouts.
AGITATION, MOODINESS, IRRITABILITY
OR LACK OF CONCENTRATION.
Too much exercise and too little rest can wreak havoc on LOSS OF APPETITE.
the hormones, cause mood swings and create an Overtraining can cause an increase in hormones such as
inability to concentrate. epinephrine and norepinephrine that tend to inhibit
appetite. The physical exhaustion and anxiety that often
comes with overtraining can also have the same effect.
EXCESSIVE FATIGUE AND MALAISE.
A body that never has a chance to fully recover from a
previous workout will continue to feel more and more CHRONICALLY ELEVATED HEART RATE
fatigued. some people describe this feeling as heavy AT REST AND DURING EXERCISE.
legs. A clear sign of an overworked heart muscle is a
chronically elevated heart rate. Also, people who
overtrain will often find that it takes longer for their heart
INCREASED PERCEIVED EFFORT rate to return to normal after a workout.
DURING NORMAL WORKOUTS.
Overtraining takes a toll on the body, and workouts that
were once a breeze can begin to feel like a grind. MENSTRUAL CYCLE DISTURBANCES IN
WOMEN.
Exercising excessively and not consuming enough
CHRONIC OR NAGGING MUSCLE ACHES calories may disrupt a womens menstrual cycle. While
OR JOINT PAIN. some may experience irregular periods, others will stop
Overused muscles and joints can cause constant aches, menstruating altogether.
which may go unnoticed until the body is given proper
rest.

MORE FREQUENT ILLNESSES AND

UPPER-RESPIRATORY INFECTIONS.
Too much exercise taxes all of the bodys systems and
makes it more difficult to ward off infections.

76
 W e i g h t R a t i o s

100%
High Pulley

100%
Seated Press

100%
75% Ab Crunch
Multi-Hip

95%
Low Pulley

150%
Leg Curl /
Leg Extension

75% 95% 100% 150%

Top Plate 1 7.5 lbs. 9.5 lbs. 10 lbs. 15 lbs.

2 15 19 20 30 This chart shows

the actual weight
3 22.5 28.5 30 45
you are lifting.
4 30 38 40 60
5 37.5 75 To use this chart;
47.5 50
count the number of
6 45 57 60 90 plates you have
Weight Plates

7 52.5 66.5 105 pinned, and move

70
across to the correct
8 60 76 80 120 weight ratio (depending
9 67.5 85.5 135 on the exercise you are
90
performing).
10 75 95 100 150
11 82.5 104.5 110 165
12 90 114 120 180
13 97.5 123.5 130 195
14 105 133 140 210
15 112.5 142.5 150 225
16 120 152 160 240
77
 G 2 B M a i n f r a m e P a r t s L i s t

KEY# QTY PART# DESCRIPTION

A 1 JG2BMBF-A MAIN BASE FRAME

B 1 JG2BRBF-B REAR BASE FRAME
C 1 JG2BRVF-C REAR VERTICAL FRAME
D 1 JG2BAVF-D ANGLED VERTICAL FRAME
E 1 JG2BTF-E TOP MAIN FRAME
F 1 JG2BFP-F FLAT PLATE 3 3/4L
G 2 JG2BFP-G FLAT PLATE 5 1/2L
H 1 JG2BLEF-H LEG EXTENSION FRAME
J 2 JG2BFP-J FLAT PLATE 4 3/4L
K 1 JG2BSPF-K SEAT PAD FRAME
L 1 JG2BLEA-L LEG EXTENSION ARM
M 1 JG2BFB-M FOOT BRACE
N 1 JG2BMHB-N MULTI HIP BASE
P 1 JG2BMHVF-P MULTI HIP VERTICAL FRAME
Q 2 JG2BCGR-Q CHROME GUIDE ROD
R 1 JG2BTWSF-R TOP WEIGHT STACK FRAME
S 1 JG2BBPH-S BACK PAD HOLDER
T 1 JG2BBPA-T BACK PAD ADJUSTER
U 1 JG2BBPF-U BACK PAD FRAME
V 1 JG2BLHD-V LEG HOLD DOWN (left side)
W 1 JG2BLHD-W LEG HOLD DOWN (right side)
X 1 JG2BPAS-X PRESS ARM SUPPORT
Y 1 JG2BPAP-Y PRESS ARM PIVOT
Z 1 JG2BBAB-Z BI ANGULAR BAR
Z1 1 JG2BBAS-Z1 BI ANGULAR SHAFT
Z2 1 JG2BBAF-Z2 BI ANGULAR FRAME
Z3 1 JG2BBARA-Z3 BI ANGULAR RIGHT ARM
Z4 1 JG2BBALA-Z4 BI ANGULAR LEFT ARM
Z5 1 JG2BBARJ-Z5 BI ANGULAR RIGHT JUNCTION
Z6 1 JG2BBALJ-Z6 BI ANGULAR LEFT JUNCTION
Z7 1 JG2BBARP-Z7 BI ANGULAR RIGHT PIVOT
Z8 1 JG2BBALP-Z8 BI ANGULAR LEFT PIVOT
AA 1 JG2BSPA-AA SEATED PRESS ARM (left side)
A1 1 JG2BLPAP-A1 LEFT PRESS ARM PIVOT
AB 1 JG2BSPA-AB SEATED PRESS ARM (right side)
A2 1 JG2BRPAP-A2 RIGHT PRESS ARM PIVOT
AC 1 JG2BMHA-AC MULTI HIP ADJUSTER
AD 1 JG2BMHA-AD MULTI HIP ARM
AE 1 JG2BMHPH-AE MULTI HIP PAD HOLDER
AF 2 JG2BRB-AF ROLLER BAR

P a d s L i s t
KEY# QTY PART# DESCRIPTION

BA 1 JG2BSP-BA SEAT PAD

BB 1 JG2BBP-BB BACK PAD

Part numbers are required when ordering parts.

78
 G 2 B H a r d w a r e L i s t

KEY# QTY PART# DESCRIPTION

1 4 JSS.62x.87 SPACER SLEEVE 5/8 X 7/8
2 2 JSS.75X.37 SPACER SLEEVE 3/4 X 3/8
3 1 JOW.75X1.25 OILITE WASHER 3/4ID X 1 1/4OD
4 1 JOW1X1.25 OILITE WASHER 1ID X 1 1/2OD
5 12 JPS.37x.62 PULLEY SPACER 3/8 X 5/8L
6 5 JSNAP3 SNAP LINK
7 1 JFEC.75X1.5 FLAT END CAP 3/4 X 1 1/2
8 1 JFEC1X2 FLAT END CAP 1 X 2
9 3 JEC1 END CAP 1
10 5 JREC ROLLER END CAP
11 3 JFC2X2 FOOT CAP 2 X 2
12 1 JSC10 STEEL CHAIN 10
13 2 JNB2X2 NYLON BUSHING 2 X 2
14 2 JSC SHAFT COLLAR
15 2 JREC2 ROUND END CAP 2
16 8 JCEC1X2 CONVEX END CAP 1 X 2
17 5 JCEC2X2X1.8 CONVEX END CAP 2 X 2(1.8T)
18 4 JCEC2X2X2.5 CONVEX END CAP 2 X 2(2.5T)
19 3 JFL22 FRAME LEVELER 2 X 2
20 3 JWSS22 WEIGHT STACK SHIM 2 X 2
21 4 JNW3 NYLON WASHER 3
22 6 JREC1 ROUND END CAP 1
23 1 JRP1.5X1.5 RUBBER PAD 1.5 X 1.5
24 2 JRD2.5 RUBBER DONUGHT 2.5
25 4 JGT4X5.5 GRIP TAPE 4 X 5.5
29 1 JTP10 TOP PLATE 10lbs.
30 7 JFR4X8 FOAM ROLLER 4 X 8
32 1 JSC17 STEEL CHAIN 17
33 1 JSR20 SELECTOR ROD (20 selector holes)
34 15 JP4.25 PULLEY 4 1/4 DIA.
35 3 JP3.5 PULLEY 3 1/2 DIA.
36 2 JP3 PULLEY 3 DIA.
42 1 JPIN4.25 WEIGHT STACK PIN 4.25L
43 1 JWBH WATER BOTTLE HOLDER
44 1 JWBB WATER BOTTLE BRACKET
45 1 JWB WATER BOTTLE
46 1 JWSL WEIGHT STACK LANYARD

Continued on next page

Part numbers are required when ordering parts.

79
 G 2 B H a r d w a r e ( c o n t i n u e d )

KEY# QTY PART# DESCRIPTION

50 2 JHEX.5X3.5PT HEX HEAD BOLT 1/2 X 3 1/2 PARTIAL THREAD

51 10 JHEX.37X1.75PT HEX HEAD BOLT 3/8 X 1 3/4 PARTIAL THREAD
52 1 JSHB.37X2PT SOCKET HEAD BOLT 3/8 X 2 PARTIAL THREAD
53 6 JHEX.37X2.5PT HEX HEAD BOLT 3/8 X 2 1/2 PARTIAL THREAD
54 7 JHEX.37X2.75PT HEX HEAD BOLT 3/8 X 2 3/4 PARTIAL THREAD
55 16 JHEX.37X3PT HEX HEAD BOLT 3/8 X 3 PARTIAL THREAD
56 1 JHEX.37X4.5PT HEX HEAD BOLT 3/8 X 4 1/2 PARTIAL THREAD
57 2 JHEX.37X7.25PT HEX HEAD BOLT 3/8 X 7 1/4 PARTIAL THREAD
58 1 JHEX.31X1.5FT HEX HEAD BOLT 5/16 X 1 1/2 FULL THREAD
59 4 JHEX.31X1.75FT HEX HEAD BOLT 5/16 X 1 3/4 FULL THREAD
60 2 JHEX.31X.5FT HEX HEAD BOLT 5/16 X 1/2 FULL THREAD
61 2 JAHB.31X.75FT ALLEN HEAD BOLT 5/16 X 3/4 FULL THREAD
63 1 JSS.5X.87 SPACER SLEEVE 1/2 X 7/8
64 2 JHEX.37X2FT HEX HEAD BOLT 3/8 X 2 FULL THREAD
65 1 JAHB.37X1.12FT ALLEN HEAD BOLT 3/8 X 1 1/8 FULL THREAD
66 2 JNLN.5 NYLON LOCK NUT 1/2
67 40 JNLN.37 NYLON LOCK NUT 3/8
68 1 JNLN.31 NYLON LOCK NUT 5/16
69 4 JWFLT.5 WASHER 1/2
70 71 JWFLT.37 WASHER 3/8
71 1 JSLW.37 SPRING LOCK WASHER 3/8
72 4 JSLW.31 SPRING LOCK WASHER 5/16
73 8 JWFLT.31 WASHER 5/16
80 1 JS.87X3 SHAFT 7/8 X 3
81 2 JAB.31X.62FT ALLEN BOLT 5/16 X 5/8 FULL THREAD
83 2 JSB.5X1.25 SEALED BEARING 1/2ID X 1.25OD (leg extension) pre-installed
84 1 JS.75X16 SHAFT 3/4 X 16
85 2 JAS.31X.31FT ALLEN SCREW 5/16 X 5/16 FULL THREAD
86 2 JWSR WEIGHT STACK RISERS
87 15 JSP10 WEIGHT PLATES
88 1 JS.75X7 SHAFT 3/4 X 7
89 1 JS1X9.75 SHAFT 1 X 9 3/4
90 1 JPP6.75 POP PIN 6 3/4L
91 1 JSHB.31.75FT SOCKET HEAD BOLT 5/16 X 3/4 FULL THREAD
92 1 JAB.37X.62FT ALLEN BOLT 3/8 X 5/8 FULL THREAD
94 1 JS1X4 SHAFT 1 X 4
95 4 JHEX.5X.75FT HEX HEAD BOLT 1/2 X 3/4 FULL THREAD
96 2 JS.5X2.25 SHAFT 1/2 X 2 1/4
97 2 JAB.5X.75FT ALLEN BOLT 1/2 X 3/4 FULL THREAD
98 1 JSRTB SELECTOR ROD TOP BOLT
99 1 JCES CABLE END SHAFT
100 1 JASX31FT ALLEN SCREW 3/16 X 5/16 FULL THREAD
101 1 JSLW.5 SPRING LOCK WASHER 1/2
102 1 JJN.5 JAM NUT 1/2
103 1 JS.25 SPACER 1/4
104 1 JLEH LEG EXTENSION HOOK
105 1 JS.5 SPACER 1/2

Part numbers are required when ordering parts.

80
 G 2 B H a r d w a r e ( c o n t i n u e d )

KEY# QTY PART# DESCRIPTION

106 2 JTSPP3 T-SHAPED POP PIN 3 (back pad and seat pad)
108 4 JAB.37X.62FT ALLEN BOLT 3/8 X 5/8 FULL THREAD
109 2 JS.12X.38FT SCREW 1/8 X 3/8 FULL THREAD
110 1 JFHPP3.5 FLAT HEAD POP PIN 3 1/2 (seated press)
111 1 JFHPP6.75 FLAT HEAD POP PIN 6 3/4 (multi hip)
113 2 JRS2.5 RUBBER STOP 2 1/2 L (3/8 bolt)
122 2 JACN.19 ACORN CAP NUT 3/16 ID preinstalled
123 2 JJN.37 JAM NUT 3/8
124 2 JBB.5X.87 OILITE BUSHING 1/2IDX 7/8OD (back pad adjuster)
125 4 JBB.75X1 OILITE BUSHING 3/4ID X 1OD (multi hip)
126 2 JBB1X1.5 OILITE BUSHING 1ID X 1.5OD (multi hip)
127 2 JRR1.25X1.5 RETAINING RING 1 1/4ID X 1.5OD
128 2 JCC1X1.37 CHROME COLLAR 1ID X 1 3/8OD
129 4 JBB1X1.75 OILITE BUSHING 1ID X 1 3/4OD preinstalled (press arm pivot)
130 4 JBB.5X.87 OILITE BUSHING 1/2ID X 1 7/8OD preinstalled (press arm pivot)
131 4 JBB.37X.87 OILITE BUSHING 3/8ID X 7/8OD preinstalled (left and right pivot)
132 4 JBB.75X1 OILITE BUSHING 3/4ID X 1OD preinstalled (left and right junction)
133 2 JWW.75 WAVE WASHER 3/4ID X 1OD
134 2 JBB1X1.5 OILITE BUSHING 1ID X 1 1/2OD preinstalled (left and right junction)
135 2 JSB1X1.37 STEEL BUSHING 1ID X 1 3/8 preinstalled (seated press arm support)
137 2 JFLTW.12 WASHER 1/8 (cup holder)

C a b l e L i s t
KEY# QTY PART# DESCRIPTION
37 1 JHPC3916 HIGH PULLEY CABLE 12 10 (3916mm)
38 1 JLPC9120 LOW PULLEY CABLE 20 9 (6120mm)
39 1 JSC757 SHORT CABLE 2 5 (757mm)
40 1 JMHC1790 MULTI HIP CABLE 5 10 (1790mm)

A c c e s s o r i e s L i s t
KEY# QTY PART# DESCRIPTION

27 1 JACH AB CRUNCH HARNESS

28 1 JAS ANKLE STRAP
115 1 JLB LAT BAR
116 1 JLRB LOW ROW BAR
117 2 JBP LAT BAR PAD
118 2 JFG1.5X6.75 FOAM GRIP 1 1/2 OD X 6 3/4 L (multi hip)
119 2 JFG1.5X8.5 FOAM GRIP 1 1/2 OD X 8 1/2 L (low row bar)
120 2 JFG1.5X13 FOAM GRIP 1 1/2 OD X 13 L (seated press)
121 2 JFG1.5X21 FOAM GRIP 1 1/2 OD X 21 L (lat bar)

Part numbers are required when ordering parts.

81
 G 2 B 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 )

KEY #51 HEX HEAD BOLT

3/8 X 1 3/4 KEY #50 HEX HEAD BOLT 1/2 X 3 1/2
PARTIAL THREAD QTY. 10 PARTIAL THREAD QTY. 2

KEY #53 HEX HEAD BOLT 3/8 X 2 1/2 PARTIAL THREAD QTY. 6

KEY #54 HEX HEAD BOLT 3/8 X 2 3/4 PARTIAL THREAD QTY. 7

KEY #55 HEX HEAD BOLT 3/8 X 3 PARTIAL THREAD QTY. 16

KEY #56 HEX HEAD BOLT 3/8 X 4 1/2 PARTIAL THREAD QTY. 1

KEY #57 HEX HEAD BOLT 3/8 X 7 1/4 PARTIAL THREAD QTY. 2

mm

Inch
82
 G 2 B 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 )

KEY #52 SOCKET HEAD BOLT

3/8 X 2 FULL THREAD QTY. 1

KEY #58 HEX HEAD BOLT

5/16 X 1 1/2
FULL THREAD QTY. 1

KEY #59 HEX HEAD BOLT KEY #60 HEX HEAD BOLT
5/16 X 1 3/4 5/16 X 1/2
FULL THREAD QTY. 4 FULL THREAD QTY. 2

KEY #65 ALLEN HEAD BOLT KEY #61 ALLEN HEAD BOLT
5/16 X 1 1/8 5/16 X 1/2
FULL THREAD QTY. 1 FULL THREAD QTY. 2

KEY #64 HEX HEAD BOLT

3/8 X 2
FULL THREAD QTY. 2

mm

Inch
83
 G 2 B 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 )

KEY #66 NYLON LOCK NUT KEY #67 NYLON LOCK NUT
1/2 QTY. 2 3/8 QTY. 41

KEY #69 FLAT WASHER 1/2

QTY. 4 KEY #72
SPRING LOCK WASHER
5/16 QTY. 4

KEY #70 FLAT WASHER 3/8 KEY #71

QTY. 71 SPRING LOCK WASHER
3/8 QTY. 2

KEY #73 FLAT WASHER 5/16 KEY #101

QTY. 6 SPRING LOCK WASHER
1/2 QTY. 1

mm

Inch
84
part Z includes: part AB includes:
part z1 part AB1
part z2
part z3
part z4
part z5
part z6
part z7
part z8

part AA includes:
part AA1

85
 EXPLODED VIEW
DIAGRAM
G 2 B

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.

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