Body-Solid: Owner'S Manual

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
Shroud Installation . . . . . . . . . . . . . . p. 40-41
Cable Adjustments . . . . . . . . . . . . . . p. 38-39
Adjustments . . . . . . . . . . . . . . . . . . . p. 42-45
Warning, Safety & Maintenance . . . . p. 46-47
Maintenance Schedule . . . . . . . . . . .p. 48-49
Phrases, Terms, Tips & Guidelines . . p. 50-51
Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . p. 52
Exercise Prescription . . . . . . . . . . . . . . . p. 53
Training Tips . . . . . . . . . . . . . . . . . . . . . . p. 54
Common Training Mistakes . . . . . . . . . . p. 55
Setting Up Your Personal Program . . . . p. 56
Determine Your Training Method . . . . . . p. 57
Exercise Tips . . . . . . . . . . . . . . . . . . . . . . p. 58
Anatomy Chart . . . . . . . . . . . . . . . . . . . . p. 59
Fitness Goals . . . . . . . . . . . . . . . . . . . . . p. 60
Exercise Logs . . . . . . . . . . . . . . . . . . p. 61-63
Stretching & Flexibility . . . . . . . . . . . . . . p. 64
Stretching: Warm-Up / Cool-Down . p. 65-69
Workout/Exercises . . . . . . . . . . . . . . p. 70-75
Signs of Overtraining . . . . . . . . . . . . . . . p. 76
Weight Ratios . . . . . . . . . . . . . . . . . . . . . p. 77
Obtaining Service . . . . . . . . . . . . . . . . . . p. 79
Mainframe Parts List . . . . . . . . . . . . p. 80-81
Hardware Parts List . . . . . . . . . . . . . p. 82-85
Hardware Diagrams . . . . . . . . . . . . . p. 86-88
Exploded View Diagram . . . . . . . . . . p. 89-90
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 6 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 d’entreprendre tout programme d’exercise.
Si vous avez des etourdissements ou des faiblesses, arretez les exercices immediatement.
Antes de comenzar cualquier programma de ejercicios, deberias tener un examen fisico con su doctor.
When using exercise equipment, you The G6B 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 G6B.
• Read all instructions before using the G6B. 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 1-800-833-1227
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 Owner’s 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 Owner’s 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: service@bodysolid.com
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 Owner’s 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 G6B 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 G6B. This gym is part of the Body-Solid line of quality strength training
machines, which let you target specific muscle groups to achieve better muscle tone and overall body
conditioning. To maximize your use of the equipment please study this Owner’s Manual thoroughly.
Unpacking the Equipment Be careful to assemble all components in the

The G6B 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 1-800-833-1227 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 G6B.
The dimensions of the G6B are: width 4’ X length 7’1”. The ceiling height requirement for the G6B is 7’.
The usage space is: width 7’ X length 10’ 4” (The usage space is the overall space needed for operation.)
The usage space needed for the G6B could be more, depending on the user, allow enough room for the Low Row Station.
6’ 11.5”
Dimensions
7’ 1”
Height
4’
Suggested usage space
10’ 4”
7’
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 Owner’s Manual. If you do not assemble and use the G6B
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 G6B include: the G6B by yourself. Review the Installation
Requirements before proceeding with the following
c 3mm Allen Key steps.
c 4mm Allen Key
c 5mm Allen Key
c 6mm Allen Key The G6B unit comes in eight boxes. Be careful to
c 8mm Allen Key assemble components in the sequence presented in
c 9/16” Open-End Wrench
this guide.
c 11/16” Open-End Wrench NOTE: With so many assembled parts, proper alignment
and adjustment is critical. While tightening the nuts
and bolts, be sure to leave room for adjustments.
c 9/16” Box Wrench
c 3/4” Box Wrench
Installation Requirements
Follow these installation requirements when assembling
the G6B:
Set up the G6B 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 G6B 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 86, 87 and 88.
While you may be able to assemble the G6B using the
This is a quick reference guide that shows all hardware
illustrations only, important safety notes and other tips are
included in the text. parts (in actual size) along with the corresponding key
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 1-800-833-1227 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 end of step 3.
A. Attach Frame Leveler (10) to Main Base Frame (A) as shown.

Insert two Weight Stack Shims (11) to Main Base Frame (A) as shown.
Insert Convex End Cap (28) to the opening in Main Base Frame (A) as shown.
B. Attach Main Base Frame (A) to Rear Base Frame (B) and Rear Vertical Frame (C) using:
Two 40 (1/2” x 3 1/4” hex head bolt)
Four 73 (1/2” washer)
Two 70 (1/2” nylon lock nut)
Also use:
Two 74 (3/8” washer)
C. Insert two Foot Caps (6) to the ends of Rear Base Frame (B).
Insert Convex End Cap (2) to the top of Rear Vertical Frame (C) as shown.
mm
Inch
10
STEP
11
STEP
2 NOTE:
Finger tighten all hardware in this step. Do Not wrench tighten until end of step 3.
A. Attach Angled Support Frame (D) to Main Base Frame (A) using:
B. Insert Convex End Cap (4) to the front of the Top Frame (E).
Attach Top Frame (E) and Plate (67) to the Rear Vertical Frame (C) using:
Two 40 (1/2” x 3 1/4” hex head bolt)*
Three 73 (1/2” washer)
One 70 (1/2” nylon lock nut)
*NOTE:
One bolt (40) goes into an internally threaded nut inside Top Frame (E).
C. Attach Top Frame (E) and Plate (68) to Angled Support Frame (D) using:
D. Insert Convex End Cap (2) to the small horizontal arm on Angled Support Frame (D) as shown.
mm
Inch
12
STEP
13
STEP
3 Be careful to assemble all components

NOTE:
At this point you must make sure that the gym is level, stable and in the right location.
A. Place two Weight Stack Risers (36) and two Rubber Donuts (14) onto Main Base Frame (A) as
shown. Slide two Guide Rods (F) through the Rubber Donuts (14), through the two Weight
Stack Risers (36), and into the Main Base Frame (A).
B. Slide Weight Stack Plates (37)* onto Guide Rods (F). Make sure the opening in each Weight
Stack Plate (37), for the Weight Stack Pin (81), is facing outward.
*NOTE:
Use fifteen 10lb. plates for a 160lb. weight stack.
Use twenty 10lb. plates for a 210lb. weight stack. See NOTE after Step 1B.
C. Connect Top Plate (17) to the Selector Rod (19) using:

One 58 (3/8” x 2” round allen head)
One 134 (3/8” spring lock washer)
Slide Top Plate (17) and Selector Rod (19) onto Guide Rods (F).
D. Slide two Shaft Collars (7) onto the two Guide Rods (F) as shown.
E. Insert Guide Rods (F) into Top Weight Stack Frame (G), and Attach Top Weight Stack
Frame (G) to Top Frame (E) using:
Two 50 (3/8” x 1” hex head bolt)
Attach Convex End Cap (2) to Top Weight Stack Frame (G) as shown.
F. Slide Shaft Collars (7) up into the Top Weight Stack Frame (G) and turn the Shaft Collar, so it
locks onto the Top Weight Stack Frame (G), Now tighten each Allen Screw (32) in Shaft Collars (7).
G. You can now wrench tighten all bolts and nuts on the main frame unit.
mm
Inch
14
STEP
15
STEP

A. Attach two Convex End Caps (2) to the top of Seated Press Arm Support (H).
Attach Seated Press Arm Support (H) to Top Frame (E) using Shaft (33), and tighten
Allen Screws (34).
B. Attach Bi Angular Bars (J) to Top Frame (E) using:

Also using:
Two 80 (3/8” x 1/2” hex head bolt)
C. Attach Press Arm Holder (K) to Seated Press Arm Support (H) using Shaft (35), and tighten
Allen Screws (34).
D. Attach Left Press Arm (L) to Press Arm Holder (K) using Shaft (KA), and:
One 37 (1/2” x 3/4” hex head bolt)
One 73 (1/2” washer)
And tighten Allen Screws (34).
E. Attach Right Press Arm (M) to Press Arm Holder (K) using Shaft (KB), and:
And tighten Allen Screws (34).
F. Connect Bi Angular Bars (J) to Left Press Arm (L) using Shaft (39) and:
Two 36 (3/8” x 5/8” round allen bolt)
G. Connect Bi Angular Bars (J) to Right Press Arm (M) using Shaft (39) and:
Two 36 (3/8” x 5/8” round allen bolt)
Note:
You should now wrench tighten all bolts and nuts in this step.
mm
Inch
16
STEP
17
STEP

A. Attach Pec Dec Frame (N) to Angled Support Frame (D) in the bottom two holes as shown using:
One 42 (1/2” x 3 3/4” hex head bolt)*
Five 73 (1/2” washer)
Attach two End Caps (15) to the top and bottom of the Pec Dec Frame (N) as shown.
Attach two Convex End Caps (2) to the sides of the Pec Dec Frame (N) as shown.
*Note:
Hex Head Bolt (42) goes into an internally threaded nut inside Pec Dec Frame (N).
B. Slide Oilite Washer (26), Left Pec Dec Cam (P) and then the Left Pec Dec Arm (Q) onto the left
side of the Pec Dec Frame (N) as shown, Attach using:
C. Attach Left Pec Dec Handle (R)* to the Left Pec Dec Arm (Q) using:
One 45 (5/16” x 3/4” flat allen head)
Slide Chrome Collar (46) onto the bottom of the Left Pec Dec Handle (R) as shown, and tighten
Allen Screw (34).
*Note:
Left Pec Dec Handle (R) should bend out, away from the the gym.
D. Slide Oilite Washer (26), Right Pec Dec Cam (S) and then the Right Pec Dec Arm (T) onto the
Right side of the Pec Dec Frame (N) as shown, attach using:
E. Attach Right Pec Dec Handle (U)* to the Right Pec Dec Arm (T) using:
One 45 (5/16” x 3/4” flat allen head)
Slide Chrome Collar (46) onto the bottom of the Right Pec Dec Handle (U) as shown, and tighten
Allen Screw (34).
*Note:
Right Pec Dec Handle (U) should bend out, away from the gym.
Note:
mm
Inch
18
STEP
19
STEP

NOTE:
LEG EXTENSION FRAME (V) AND THE SEAT PAD FRAME (W) ARE PRE-ASSEMBLED AS
ONE PIECE.
A. Attach Leg Extension Frame (V) to Angled Support Frame (D) using:
B. Attach the bottom of Leg Extension Frame (V) to Main Base Frame (A) using:
One 44 (1/2” x 5 1/2” hex head bolt)
C. Attach Leg Extention Arm (X) to Leg Extension Frame (V) with pre-installed Shaft (47) as shown
using:
Two 49 (5/16” x 1/2” round allen head bolt)
D. Tighten the two Allen Screws (34) to lock down Shaft (47) in Leg Extension Frame (V).
Attach two Convex End Caps (2) one to the top of Leg Extension Frame (V) and one to the top of
the Leg Extension Arm (X) as shown.
E. Attach Lock Down Hook (152) to Leg Extension Frame (V) as shown in the REVERSE SIDE
DRAWING using:
One 153 (5/16” wide spacer)
F. Attach Leg Extension Pad Holder (Y) and 1/4” Wide Spacer (154) to Leg Extension Arm (X) using:
Three 73 (1/2” washer)
G. Attach Leg Pads (AA) to Leg Extension Pad Holder (Y) using:
Four 61 (5/16” x 3/4” round allen head bolt)*
Four 77 (5/16” spring lock washer)
*Do NOT over-tighten these bolts. Tighten these bolts until spring lock washer is flat.
Over - tightening these bolts will cause T - nuts in pads to strip out.
Note:
Do NOT re-tighten any of the pad bolts.
mm
Inch
20
STEP
REVERSE SIDE DRAWING
21
STEP

A. Attach Pulley Platform (AB) to Main Base Frame (A) as shown using:
B. Attach two Pulley Swivels (AC) to Pulley Platform (AB) as shown using:
Two 59 (3/8”x 5/8” round allen head bolt)
Insert two Curved End Caps (3) into Pulley Platform (AB) as shown.
C. Insert two Curved End Caps (3) into Seat Pad Frame (W) as shown.
Attach Seat Pad (AD) to Seat Pad Frame (W) using:
Two 77 (5/16” spring lock washer)
*Do NOT over-tighten these bolts. Tighten these bolts untill spring lock washer is flat.
D. Slide 4”x 8” Foam Rollers (18) onto Foam Roller Bar (38) and attach to Seat Pad Frame (V). Hold
Foam Rollers (18) in place with 3” Plastic Washer (8) on the inside and Plastic Roller End Cap (5)
on the outside as shown.
E. Slide Foot Brace Adjuster (AE) into Main Base Frame (A) and hold in place with Pop Pin (63).
F. Attach Foot Brace (AF) to Foot Brace Adjuster (AE) with Shaft (64).
Tighten Allen Screws (34).
Insert Round End Caps (27) to Foot Brace Adjuster (AE), and attach Grip Tape (16) to
Foot Brace (AF) as shown.
Note:
mm
Inch
22
STEP
23
STEP

A. Attach Right Leg Hold Down (AG) and Left Leg Hold Down (AH) to the Angled Support Frame (D)
using:
Slide two 4”x 8” Foam Rollers (18) onto the two Leg Hold Downs (AG) and (AH). Hold in place
with two Plastic Roller End Caps (30).
B. Insert two Nylon Bushings (31) into Back Pad Holder (BA).
Attach Back Pad Holder (BA) to Angled Support Frame (D) using:
C. Slide two Convex End Caps (3) into the top and bottom of Back Pad Frame (BC).
Attach Back Pad (BB) to Back Pad Frame (BC) using:
Two 77 (5/16” spring lock washer)
*Do NOT over-tighten these bolts. Tighten these bolts until spring lock washer is flat.
D. Attach Back Pad Frame (BC) to Back Pad Adjuster (BD) with Pop Pin (65) and using:
One 59 (3/8” x 5/8” allen head bolt)
E. Slide Convex End Cap (2) into the Back Pad Adjuster (BD).
Slide Back Pad Adjuster (BD) into Back Pad Holder (BA) and hold in place with Pop Pin (63) and
using:
One 66 (5/16” x 1/2” flat allen head bolt)
NOTE:
You should now make sure all bolts and nuts are wrench tight.
Also, leave all pulley bolts finger-tight untill after STEP 15.
mm
Inch
24
STEP
25
STEP

NOTE:
Leave all pulley bolts hand tight until step 15 is completed.
A. Install Pulley (A3) and Pulley (A5) into Seated Press Arm Support (H) using for each pulley:
Two 83 (steel bushing)
B. Install Pulley (A8) into the pulley flange on Top Frame (E) as shown using:
C. Install Pulley (B6) onto Main Base Frame (A) as shown using:
D. Install Pulley (B7) onto Main Base Frame (A) as shown using:
mm
Inch
26
STEP
27
STEP

High Pulley Cable (85)

Ball Stop End Metal Ball End
5110 mm 16’ 9”
Note:
A. Begin at the high pulley station. Route the metal ball end of the High Pulley Cable (85) up and
through the opening where Pulley (A1) will be installed. Route the metal ball end under the
Bi-Angular Bars (J) and then down through the next opening where Pulley (A2) will be installed.
B. Install Pulley (A1) under Cable (85) and into Top Frame (E) as shown using:
Two 84 (nylon bushing)
C. Install Pulley (A2) under Cable (85) and into Top Frame (E) as shown using:
D. Route Cable (85) over the top and around pre-installed Pulley (A3) as shown.
Route Cable (85) around Pulley (A4) and install Pulley (A4) into Angled Support Frame (D) using:
E. Route Cable (85) between Pulley (A3) and pre-installed Pulley (A5).
Route Cable (85) around Pulley (A5) and back through Angled Support Frame (D).
mm
Inch
28
Diagram 1 STEP
Lat Pulldown
Cable Installation
10
Cable
Start here at high pulley

station by inserting the
metal ball end here.
Diagram 2
Pulley Installation
29
STEP

High Pulley Cable (85)
Ball Stop End Metal Ball End
5110 mm 16’ 9”
Note:
A. Install Pulley (A6) under Cable (85) and into Angled Support Frame (D) using:
Route Cable (85) down through the small arm sticking out of the Angled Support Frame (D).
B. Route Cable (85) through the top of the Double Pulley Holder (CA). Install Pulley (A7) using:
C. Route Cable (85) up to Top Frame (E), over pre-installed Pulley (A8), and down to 45 Degree Double
Pulley Holder (CB).
Route Cable (85) through the top of the 45 Degree Double Pulley Holder (CB). Install Pulley (A9) using:
C. Route Cable (85) up through the Top Weight Stack Frame (G). Install Pulley (A10) using:
Route Cable (85) up over Pulley (A10) and down through Top Weight Stack Frame (G) and toward weight
stack.
D. The Metal Ball End of Cable (85) should be hanging just above the weight stack. Remove Allen Bolt (102)
from Selector Rod Top Bolt (103), slide Metal Ball End of Cable (85) through Selector Rod Top Bolt (103).
Attach Cable End Shaft (100) and securely tighten Allen Bolt (101). Pull Cable (85) tight, so Cable End
Shaft (100) fits securely inside Selector Rod Top Bolt (103). Reinstall Allen Bolt (102) in Selector Rod Top
Bolt (103) and tighten Nylon Lock Nut (71) to hold in place.
NOTE:
Make sure the Selector Rod Top Bolt (103) is threaded inside Selector Rod (19) at least one half
inch. Make sure Spring Lock Washer (105) is in place and wrench tighten Jam Nut (104).
mm
Inch
30
Diagram 1
STEP
11
Cable Installation Lat Pulldown
Cable
! WA R N I N G !
Selector Rod Top Bolt (103) must be threaded a
minumum of 1/2” into the Selector Rod (19), and
Jam Nut (104) tightened securely against spring
lock washer (105) to ensure proper connection.
Check the Jam Nut (104) once a week to make
sure it is tight.
Diagram 2
Pulley Installation
31
STEP

Low Pulley Cable (86)
Small Ball Stop End Small Ball Stop End
5080 mm 16’ 8”
Note:
A. Insert either end of Low Pulley Cable (86) into the opening in Angled Support Frame (D),
above Back Pad (BB), and pull entire length of Cable (86) through.
B. Install Pulley (B1), under Cable (86) and into Angled Support Frame (D) as shown using:
C. Route Cable (86) through the top of the 90 Degree Pulley Holder (CC) and hold in place by
installing Pulley (B2) using:
D. Route Cable (86) up and through the bottom of Double Pulley Holder (CA). Install Pulley (B3) using:
E. Route Cable (86) down and through the Single Pulley Holder (CD). Install Pulley (B4) using:
mm
Inch
32
STEP
12
Diagram 1
Cable Installation
Low Pulley Cable
Start here at the Ab-Crunch

station by inserting either
end here.
Diagram 2
Pulley Installation
33
STEP
13 in the sequence they are presented.
Low Pulley Cable (86)
Small Ball Stop End Small Ball Stop End
5080 mm 16’ 8”
Short Cable (87)

Stamped Eye End Stamped Eye End
757 mm 2’ 6”
NOTE:
Leave all pulley bolts hand tight until step 15
A. Route Cable (86) up and through the bottom of 45 Degree Double Pulley Holder (CB). Install
Pulley (B5) using:
B. Route Cable (86) down, around pre-installed Pulley (B6). Remove and re-install pulley as needed.
Route Cable (86) forward and through the opening in Angled Support Frame (D).
Route Cable (86) under pre-installed Pulley (B7). Remove and re-install pulley as needed.
Insert Cable (86) through Leg Extension Arm (X) and install Pulley (B8) using:
E. Attach Short Cable (87) to Main Base Frame (A) as shown using:
One 53 (3/8” x 3” hex head bolt)
F. Attach the other end of Cable (87) to the hook on the bottom of Pulley Holder (CD) as shown.
mm
Inch
34
STEP
Diagram 1
13
Cable Installation
Low Pulley
Cable
Short Cable
Short Cable 87
Diagram
Diagram 2
Pulley Installation
35
STEP

Pec Dec Cable (88)
Stamped Eye End Stamped Eye End
2055 mm 6’ 9”
NOTE:
Leave all pulley bolts hand tight until step 15
A. Bolt Pec Dec Cable (88) to Left Pec Dec Cam (P) as shown in diagram 1 using:
B. See diagram 1. Route Cable (88) through Pulley Swivel (AC) on the left side, hold cable in place
with Pulley (C1) using:
C. See diagram 1. Route Cable (88) up and into 90 Degree Double Pulley Holder (CC) and install
Pulley (C2) using:
B. Insert Cable (88) through Pulley Swivel (AC) on the right side, hold cable in place by installing
Pulley (C3) as shown in diagram 2 using:
C. Attach Cable (88) to Right Pec Dec Cam (S) as shown in diagram 1 using:
mm
Inch
36
Diagram 1 Diagram 2 STEP
Cable Installation Cable Installation
14
Pec Dec
Cable
Pec Dec Cable
Start routing cable here

by bolting cable to Left
Pec Dec Cam (P).
Diagram 3
Pulley Installation
37
STEP

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 (17) does not rest directly on the top Weight Stack Plate (38).
c The holes in the Selector Bar (19) do not line up with holes in the Weight Stack Plates (38).
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 G6B:

A. Selector Rod Top Bolt (103).*
B. TWO adjustments in Double Pulley Holder (CA).
C. TWO Rubber Stops (98) and (155).
*SEE NOTE 1 ON PAGE 39
If there is to much tension, and the Top Plate (17) is not resting directly on the top weight stack plate:
1st. -Move pulley (A7) up, or Pulley (B3) down in the Double Pulley Holder (CA).
2nd. Turn and tighten one of the Rubber Stops (98) and (155).
If there is to much play or excessive slack:

1st. -Turn and loosen the Rubber Stops (98) and (155).
2nd. Move Pulley (A7) down, or Pulley (B3) up in the Double Pulley Holder (CA).
3rd. -Screw the Selector Rod Top Bolt (103) farther into the Selector Rod (19).
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 pulley bolts.
38
STEP
15
Turn and loosen Rubber Stop (98)
to take up space and tighten cable.
Loosen
NOTE 1
Check Jam Nut (104)
weekly to be sure it is
tight and locked onto
the Selector Rod (19).
Turn and loosen Rubber Stop (105)
to take up space and tighten cable.
! WA R N I N G !
Selector Rod Top Bolt (103) must be
threaded a minimum of 1/2” into the
Selector Rod (19), and Jam Nut (104)
Loosen tightened securely against spring lock
washer (105) to ensure proper connection.
39
STEP

SEE NOTE 1 ON PAGE 41:

A. Apply weight stack numbers to weight stack Top Plate (17) and each Weight Stack Plate (38)
as shown.
SEE NOTE 2 ON PAGE 41:

B. Weight Stack Shroud (DA) is pre-assembled with Shroud Insert (DB).
Attach Weight Stack 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 (G) using:
Two 89 (3/8” x 5/8” round allen head)
C. Attach Back Weight Stack 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 (G) as shown using:
Two 89 (3/8” x 5/8” round allen head)
D. Attach Press Arm Shroud (DD) to the Seated Press Arm Support (H) using:
Four 90 (1/8” x 3/8” round allen head)
E. Connect the Water Bottle Bracket (91) to the Weight Stack Shroud (DA) using:
Two 92 (1/8” x 3/8” screw)
F. Slide the Water Bottle Holder (93) onto the Water Bottle Bracket (91) as shown.
mm
Inch
40
STEP
NOTE 2
This is the top view of the two Weight Stack Shrouds.
Note the shape of each shroud for proper placement. 16
2” flat side
3/4” flat side
NOTE 1
#1 #2 Apply weight stack numbers to the Weight
Stack Plates (38). Start at the Top Plate (17)
with the number 1, and the first plate
should be number 2. The following Weight
Stack Plates (38) 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 1-800-833-1227 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 ADJUSTMENT
A. Grasp the Right Press Arm (M) with one hand.
B. Pull the Flat Head Pop Pin (94) with your other hand to release the Press Arm Holder (K).
C. Adjust the Press Arm Holder (K) to the desired position (depending on the exercise
you are performing).
D. Release the Flat Head Pop Pin, and make sure it is fully engaged into the
selector hole.
2. BACK PAD (BB) ADJUSTMENT

A. Grasp Back Pad (BB).
B. Turn the T-Shaped Pop Pin (63) in Back Pad Holder (BA) counter clockwise to unlock it,
and then pull the Pop Pin to release the Back Pad Adjuster (BD). Adjust the Back
Pad to the desired position.
C. Release the T-Shaped Pop Pin (63) and make sure it is fully engaged into the selector
hole in the Back Pad Adjuster (BD). Turn T-Shaped Pop Pin clockwise to lock it in place.
D. For certain exercises you may wish to change the angle of the Back Pad.
Pull the T-Shaped Pop Pin (65) on the Back Pad Adjuster (BD), this will allow you
to change to the desired angle.
E. Release the T-Shaped Pop Pin (65) and make sure it is fully engaged into the selector hole.
42
! WA R N I N G !
Pay special attention to the plunger on this Pop Pin (65).
Always be sure that the plunger is fully engaged into the hole
you select. Also, be sure that the spring in the Pop Pin (65)
operates freely. Failure to do so may result in serious injury.
1.
! WA R N I N G !
Pay special attention to the plunger on both Pop Pins (63) and (65).
Always be sure that the plunger is fully engaged into the hole you
select. Also, be sure that the spring in both Pop Pins (63) and (65)
2.
43
A d j u s t m e n t s
3. SEAT PAD (AD) ADJUSTMENT
A. Grasp the Seat Pad (AD).
B. Turn the T-Shaped Pop Pin (63) in Leg Extension Frame (W) counter clockwise to unlock
it, and then pull the Pop Pin to release the Seat Pad Frame (W).
C. Adjust the Seat Pad (AD) to the desired position.
D. Release the T-Shaped Pop Pin and make sure it is fully engaged into the selector
hole. Turn T-Shaped Pop Pin (63) clockwise to lock it in place.
4. FOOT BRACE (AE) ADJUSTMENT
A. Grasp the Foot Brace Adjuster (AE).
B. Turn the T-Shaped Pop Pin (63) in Main Base Frame (A) counter clockwise to unlock it,
then pull to release the Foot Brace Adjuster (AE).
C. Adjust to the desired position.
D. Release the T-Shaped Pop Pin and make sure that it is fully engaged into the selector
hole in the Foot Brace Adjuster (AE). Turn clockwise to lock in place.
5. PEC DEC ARMS (Q),(T) ADJUSTMENT
A. Grasp Pec Dec Arm (Q) or (T).
B. Pull the Flat Pop Pin (106) to release the Pec Dec Arm (Q) or (T).
C. Adjust the Pec Dec Arm to the desired position.
D. Release the Ball Head Pop Pin (106) and make sure that it is fully engaged into the
selector hole.
44
! WA R N I N G !
Pay special attention to the plunger on this Pop Pin (63).
Always be sure that the plunger is fully engaged into the hole
you select. Also, be sure that the spring in the Pop Pin (63)
3.
5.
4.
! WA R N I N G ! ! WA R N I N G !
Pay special attention to the plunger on this Pop Pin (104). Always be Pay special attention to the plunger on this Pop Pin (63).
sure that the plunger is fully engaged into the hole you select. Also, Always be sure that the plunger is fully engaged into the hole
be sure that the spring in the Pop Pin (104) operates freely. Failure you select. Also, be sure that the spring in the Pop Pin (63)
to do so may result in serious injury. 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 Owner’s Manual and be
sure all warning labels are legible and intact. Replacement
Owner’s Manuals and labels are available from your local
Body-Solid dealer. If you have any questions about the
operation, set up or maintenance of this machine please call
our customer service department at 1 (800) 556-3113.
#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
owner’s responsibility to thoroughly, carefully and daily inspect all cables on this
machine.
Serious injury can occur if you are struck by falling weights or moving parts.
The risk that you assume by using this type of equipment can be reduced by
following a few simple steps:
Cable inspection should be performed daily. Inspect all cables, the

nylon coating on all cables and the area near the fittings at each end of each cable.
Replace any damaged or worn cables immediately. Do not allow the machine to
be used until damaged or worn cables are replaced.
Important: Cables are wear items. It is your responsibility to prevent

unexpected breakage. The actual wire strands, the fittings and the nylon coating
itself must all be scrutinized. Using or allowing a machine to be used with a suspect
cable can result in serious injury.
The nylon coating on a cable is essential for cable life and safety. Visually
inspect all cables and pulleys. Look at the cables as they travel around the cams
and pulleys. A cable that is wearing may exhibit a “ballooned” or broken coating in
the area that passes over the pulley. Damage to the coating is an early warning
signal. A cable should be replaced if the nylon coating is missing, is damaged in
anyway, has pulled or shrunk from the fittings at the end of the cables, or if it is
discolored. Discoloration of the cable coating is an early indication of internal
problems such as wear or fraying.
Annual cable replacement (semiannual in multi-user settings) is strongly

recommended as an additional precaution. The rate at which cables wear depends
on many factors including: number of users, number of repetitions, weight setting,
misuse, abuse, etc. Because of this, periodic cable replacement is not a sufficient
safeguard against unexpected breakage.
Nothing short of a thorough, careful, daily inspection constitutes an

adequate safety program.
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-Solid’s 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 G6B.
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 owner’s 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 owner’s 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 body’s 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. You’ll get the most out of strength training if you give your muscles at least 48 hours rest to
recover and rebuild between strength training workouts.
BALLISTIC STRETCHING
A stretching technique that involves a bouncing or bobbing movement during the stretch. The 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
Beginner’s 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 can’t 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, don’t 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 one’s 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...don’t 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 one’s 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
TRAINING TIPS
FOR BEGINNER’S
A R E Y O U A “ B E G I N N E R ” ?
A beginner can be classified as someone who has never touched a weight, may have lifted for a while,
but has taken a substantial amount of time off, or has not consistently trained over the last six months.
If you happen to fall into any of these categories, pay close attention, because the following information
will be detrimental to the start of your training program.
As a beginner, one of the most common mistakes is doing You need to give your body plenty of rest, especially if you’re One or two exercises per muscle group may not sound like
too much. Because beginners often make good gains still sore from the last workout. This will keep you fresh and enough to produce any results, but if you’re a beginer - it
quickly, many fall into the trap of thinking that more is better. growing stronger. NEVER TRAIN A BODY PART THAT most definitelty will. As you conitinue to train and your body
This may be true later in the training equation, but not for the IS STILL SORE FROM THE PREVIOUS WORKOUT. adapts to your exercise routine and recuperative demands
novice. Some of the most common injuries occur as a result Performing some flexibility exercises is a good way to keep you place upon it, you’ll be able to add more sets and
of taking on too much, too soon. the blood flowing through the sore area, but do not train exercises to your routine.
these muscles again until you are feeling recovered.
One of the questions most frequently asked is, “How much Another point that is highly recommended is the assistance
weight should I use?” Determining the weight for each Speaking of soreness, there is something else that you, as a of a personal trainer. Through the use of a personal trainer
exercise will vary from person to person. The weight for each beginner, should be aware of: If you work out - your muscles you can learn the mechanics and techniques of exercise, how
exercise will be lifted in sets and repetitions. Repetition will get sore. The majority of muscle soreness comes from to use proper form to avoid injury and details on proper
is defined as one execution of any exercise. A set is a microtears and a build up of lactic acid in the muscle fibers. nutrition. A good trainer will also provide MOTIVATION.
combination of any number of repetitions of one exercise. This is the result of intense exercise. Muscle soreness can
become a problem when the body is pushed too fast and When choosing a personal trainer, here are some tips:
Experimentation at each exercise station is a good technique too quickly. As a beginner, tendons, ligaments, joints and Choose an individual that is certified through an accredited
for determining the starting weight for an individual. Take the tissues have not yet developed the ability necessary to association. This is a good way to ensure that he or she is
chest press exercise for example. Performing this exercise recover from high intensity exercise. A general warm up of qualified to give you what you need. Also, take a look
with a weight that can be pressed 30 times with ease will stretching and light calisthenics prior to exercise can at what kind of shape they are in. If you want to be in
not help you achieve any particular goals. Adding the possibly reduce the amount of post-exercise muscle great shape, look for a trainer who is in great shape.
appropriate amount of weight that will allow you to perform soreness. A good cool down of stretching and cardio work They will know what it takes to get results. Here are a few
a maximum of 8 to 12 repetitions will help you obtain the may also decrease muscle soreness. recommended organizations:
results you desire. • National Strength & Conditioning (719) 632-6722
Now that we have laid a good foundation of the “do’s and • American College of Sports Medicine (317) 637-9200
On the other hand, if you put too much weight on the press don’ts”, let’s get into something a little more specific. • National Academy of Sports Medicine (312) 929-5101
bar and press it 4 or 5 times, then common sense will tell The Beginner’s Strength Training Program. One of the best
you to reduce the weight, wait a few minutes, then try again. beginner’s programs is the three-days-a-week routine. For
Remember, never sacrifice perfect form just for the sake of example, do a whole-body workout on Monday, Wednesday
lifting heavier weight. This is a sure-fire, one-way trip down and Friday. Use the other days for rest and recuperation. As
the road to injury. Making muscles work hard, with proper previously discussed, you want to start with the large SAMPLE WORKOUT ROUTINE WHEN
form is the name of the game. muscle groups first, then move on to the small muscle TRAINING FOR STRENGTH
groups. Perform one exercise per muscle group that
Now that you understand how to test each station for your consists of 2 or 3 sets of 8 to 12 repetitions. Follow this Exercises Reps Sets
starting amount of resistance, you should know which muscles routine for at least six to eight weeks in order for your body Leg Press / Squat 8 to 12 2 or 3
to train first. Training the large muscles groups first, such as your to establish the proper stimulation for growth.
Leg Extension 8 to 12 2 or 3
chest, legs, and back, should be done before training your
Leg Curl 8 to 12 2 or 3
small muscle groups like the arms, shoulders, and calves.
Calf Raise 8 to 12 2 or 3
Starting with the large muscle groups will help you achieve Bench / Chest Press 8 to 12 2 or 3
and maintain quicker gains. The large muscles groups will Incline Press 8 to 12 2 or 3
require more stimulation and a higher intensity level than the Incline Pec Fly 8 to 12 2 or 3
smaller muscle groups. Training your arms with all-out Lat Pulldown 8 to 12 2 or 3
intensity and training your chest immediately afterwards will Seated Row 8 to 12 2 or 3
not leave you with enough energy necessary to properly Military Press 8 to 12 2 or 3
stimulate the muscle fibers in your chest. Moreover,
Upright Row 8 to 12 2 or 3
because the triceps are required in chest press movements,
Bicep Curl 8 to 12 2 or 3
your arm muscles will fail much more quickly than your
chest muscles, which will also hold back your chest training. Tricep Pressdown 8 to 12 2 or 3
Tricep Extension 8 to 12 2 or 3
As a beginner, you will find that your gains will come quickly. Resistance Ab Crunch 20 to 30 2 or 3
The excitement and enthusiasm that comes with these gains Resistance Oblique Crunch 20 to 30 2 or 3
may cause you to spend even more time on your gym. Take
it easy! Remember, just as too little exercise won’t stimulate Rest period between sets should be about 60 to 90 seconds.
muscle growth...too much exercise won’t either.
54
COMMON TRAINING
MISTAKES
1. Lack of Adequate Warm-Up and Inadequate Flexibility
A warmed muscle is a more flexible muscle that’s better able to lift heavier weights and work in a full range of motion.
Those warmed muscles also greatly reduce your chance of training injuries.
2. Improper Form
The use of improper form is a good way to keep you out of the gym. Not only does improper form cause injuries,
it also doesn’t allow for adequate muscle-fiber stimulation.
3. Too Much Weight

Overloading the muscles is a good way to promote muscular growth, but packing on too much weight can cause a
snowball effect of improper form, injuries, and down time from your routine.
4. Not Enough Weight

Not lifting enough weight will prohibit the stimulation necessary for muscular growth. Keep challenging yourself to lift
heavier weights on a progressive basis always maintaining proper form.
5. Not Enough Rest Between Workouts

If you’re still sore from your previous workout, you don’t have to go back at it just because it’s your scheduled day.
Give your body an extra day off to fully recover so when you return you will be able to give 100%.
6. Overtraining
It’s not how much time you spend working out, but what you accomplish that really matters. Try to keep your
resistance workouts within 45 to 60 minutes per session.
7. Poor Diet and Supplementation

Eating the right combination of foods, along with good supplementation, will greatly promote your success. Make your
diet 50 percent carbohydrate, 35 percent protein, 15 percent fat, and take a good multivitamin and protein / carbohydrate
supplement. Don’t forget the water- at least 80 ounces a day! Hydration is critical.
8. Stale Routines
Your body adapts very quickly to the demands placed upon it. That’s why you should have a variety of exercises and
routines that you can do. To keep your body growing, you’ve got to keep it off-guard. Changing your exercises and
routines is a sure way to do it.
55
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. Don’t 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. It’s 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
56
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.
DESIGNING YOUR PERSONAL ROUTINE

slowly and carefully, gradually increasing 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 best
Which is the right training method suited to accomplish your personal goals. FOURTH:
for you? First, take a look at your Order the exercises in your routine so you are working the
present physique and determine your SECOND: large muscle groups first and the small muscle groups last.
objectives. Do you want a trim, toned, Study the exercise poster that came with your Body-Solid
well-defined body? Are you involved in machine and select one or two exercises per body part (body FIFTH:
a sport where speed, strength and parts are listed to the left of the exercise pictures). Be sure to Keep a record! Write down the exercises, number of sets,
power are most important? Maybe you include exercises for all body parts. If you leave out certain number of reps and the amount of resistance (weight).
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 balanced. If you are trying to increase muscle mass or BEGINNER’S SAMPLE WORKOUT ROUTINE
beach. Once you make a decision on increase strength to a muscle group it is alright to add extra WHEN TRAINING FOR DEFINITION
what the final results should be, you exercises to the area you are particularly concerned about. Exercise Reps Sets
can set up your personal program Bench / Chest Press 15 to 20 3 or 4
using the proper training method to THIRD: Lat Pulldown 15 to 20 3 or 4
achieve your goals. 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
Rest period between sets should be about 30 seconds.

57
EXERCISETIPS
Listed below are Body-Solid’s picks of the best exercises you can do for each body part. These exercises can be
done using free weights, machines and multi-station gyms. Learn to do each exercise in proper form. You can
make substitutions in your training and try variations of each using different Body-Solid grips, cable attachments and
accessories to slightly change the emphasis of a particular exercise. Note: Many movements, especially multijoint
exercises, work more than one muscle group. For example, your front deltoids and triceps are stimulated during
bench / chest pressing movements.
CHEST 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 body’s 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 it’s 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 can’t 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
58
ANATOMY
CHART
FRONT VIEW
Note: These illustrations depicting exaggerated musculature are
Neck Chest not in the textbook anatomical position. As such, they are inexact
Pectoralis Major for medical purposes but are useful for a general understanding.
Omohyoid
Pectoralis Minor
Sternohyoid
(beneath major)
Sternocleidomastoid
Trapezius •
• •
• Shoulders
• • Deltoid
anterior head
Back BACK VIEW
• middle head
Teres Minor
Teres Major
• posterior head
Infraspinatus
Triceps
Triceps Brachii
• • • • Biceps Brachialis Rhomboid Major
lateral head
longhead
medial head
• Pronator •
Biceps Brachii
• • long head
• •
Teres
• • • short head
• •
Palmaris
• • Forearms • • •
• Longus •• Extensor
• Extensor
Pollicis
Carpi Ulnaris
• •
• • Brevis Abductor •
Pollicis
Abs • • Extensor Longus • • Abs
Pollicis Longus
Serratus Anterior
Trapezius
• • External
External Oblique • Flexor Carpi Radialis Oblique
Rectus Abdominis
Tendinous Inscriptions
• Brachioradialis
Erector Spinae
(deep) •
•
Thighs
Vastus
Medialis
Flexor
Carpi
Latissimus
Dorsi
•
Sartorius Ulnaris
Pectineus Glutes
• • Thoracolumbar
• • •
Adductor Longus Vastus Lateralis Fascia Gluteus Medius
Gracilis
• Rectus Femoris
Patella (kneecap) Hamstrings
Gluteas Maximus
Tensor Fasciae Latae • • Iliotibial Band
Biceps Femoris
• •
Adductor Magnus
• Semitendinosus
Gracilis • Calves
Gastrocnemius
Calves Semimembranosus Soleus
Tibia (bone)
Gastrocnemius
Soleus
Peroneus Longus
Extensor Digitorum Longus
• Peroneus Brevis
• Flexor Hallucis Longus

Tibialis Anterior
•
59
FITNESS GOALS *
SHORT-TERM GOALS
Date Set Date Accomplished
Goal
Reward**

Goal
Reward**

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
** Don’t forget to reward yourself for a job well-done!
60
BEGINNER’S SAMPLE WORKOUT ROUTINE S = Sets
Keep track of your changes and improvements. It’s 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
61
LEG CURL
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
W = Weight used
Date
LEG PRESS / SQUAT
LEG EXTENSION
LEG CURL
CALF RAISE
BENCH / CHEST PRESS
INCLINE PRESS
INCLINE PEC FLY
LAT PULLDOWN
62
SEATED ROW
MILITARY PRESS
UPRIGHT ROW
BICEP CURL
TRICEP PRESSDOWN
TRICEP EXTENSION
RESISTANCE AB CRUNCH
RESISTANCE OBLIQUE CRUNCH
TOTALS
INTERMEDIATE AND ADVANCED LIFTERS... Design your personal strength training program. S = Sets
W = Weight used
Date
63
TOTALS
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 muscle’s 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.
64
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.
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.
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.
65
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

joints—sitting
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.
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.
66
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.
67
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
68
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.
5. To stretch achilles tendon, raise heels slightly. Slightly flex the knees and then lower the heels.
This stretch will be felt in the achilles tendon.
7. For a more intense and individualized stretch, perform this stretch
with one leg at a time.
Stretching the calves Preparing to stretch Stretching the

standing on a step the achilles tendon by achilles tendon by
slightly bending the knee lowering the heel
69
WORKOUT C H E S T
Chest Press
(Pectorals)
1. Insert pin into weight stack at desire resistance level.
2. Adjust seat pad height so that when seated the horizontal press handles bisect the
upper chest (pectoral major) muscles.
3. Seat yourself comfortably on the seat pad with your back straight.
4. Grasp bench handles with your arms bent and palms facing down.
5. Keeping your elbows out and below your shoulders, extend your arms forward at a
smooth, moderate pace through out 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 to the Incline Press position and set back pad to the
Incline Press position.
3. Adjust seat pad height so that when seated the horizontal press handles bisect the
upper chest (pectoral major) 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.
Pectoral Fly
(Pectorals)
2. Adjust seat pad height so that when seated and grasping handles your upper
arms are parallel with the floor.
3. Sit comfortably on the seat pad facing away from the machine and your back flat
against the back pad.
4. Grasp handles with arms slightly bent and upper arms parallel with the floor.
5. Use Chest (pectoral) muscles to bring your arms forward and toward each other
until the pec arms touch.
6. Pause for a moment, then slowly return to the starting position.
Repeat movement.
Cable Crossover
(Pectorals)
2. Attach utility strap to low pulley cable.
3. Stand with your right side facing the low pulley and your feet set shoulder
width apart. Grasp the strap with your right hand. Bend slightly at the waist
and maintain this torso angle throughout the exercise movement.
4. Keeping your palm facing toward your body and arm slightly bent, pull strap
upward and across your body in a semicircular arc until it is approximately
level with your shoulder.
5. Pause for a moment, then slowly return the strap, back along the same arc, to
the starting position. Repeat movement.
7. Turn around and repeat with opposite arm.
70
WORKOUT B A C K
Lat Pulldown
(Latissimus Dorsi)
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.
Repeat movement.
7. Exhale on exertion,inhale on return motion.
Seated Row
(Latissimus Dorsi)
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.
Repeat movement.
Bent-Over Row
(Latissimus Dorsi)
3. Set your feet shoulder width apart, grasp the Low Row Bar with both hands, palms
facing away from the machine.
4. Straighten your arms and bend your legs slightly. Keeping your back straight, bend
at the waist until your torso is at a 45o angle.
5. Keeping your elbows out, pull the Bar upward and slightly back until it touches your
lower midsection.
6. Pause for a moment, then slowly return to the starting position. Repeat movement.
Shrugs
(Trapezius)
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.
Repeat movement.
71
WORKOUT A R M S
Standing Cable Curl
(Biceps)
3. Take an underhand grasp on the Bar. Stand erect with your feet set at shoulder width,
approximately 1 to 2 feet away from pulley. Your arms should be down at your sides
with the Bar resting on your thighs.
4. Keeping your upper arms locked against the sides of your torso, use Biceps 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.
Concentration Curl
(Biceps)
2. Attach Stirrup Handle (optional) to low pulley cable.
3. Take an overhand 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 Biceps strength to curl the Handle forward and upward in a semicircular arc
toward your chest.
5. Pause for a moment, then slowly return the Handle back along the same arc, to the
7. Change hands and repeat with opposite arm.
Tricep Pressdown
(Triceps)
2. Attach Low Row Bar to high pulley cable.
3. Stand erect with your feet shoulder width. Take an overhand grasp of the Low Row
Bar with your hands set 3 to 5 inches apart.
4. Pull the Bar down and lock your upper arms against the sides of your torso where
they must remain throughout the exercise. Lean slightly forward at the waist.
5. Moving only your forearms, use Triceps strength to press the Bar down in a
semicircular arc to a position below your waist.
6. Pause for a moment, then slowly return the Bar back along the same arc, to the
Seated Tricep Extension

(Triceps)
1. Insert pin into weight stack a t desired resistance level.
2. Attach Triceps Strap to middle pulley cable.
3. Sit on seat pad, facing away from the machine. Reach behind your head and grasp
the Triceps Strap.
4. Bend at the waist so that your torso is at an approximate 45 o angle. Keep your
hands behind your head and your arms bent with your elbows facing forward.
5. Keeping your upper arms motionless, use Triceps strength to move the Triceps 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
72
WORKOUTS H O U L D E R S
Deltoid Raise
(Deltoids)
3. Take an overhand grasp of the Stirrup Handle with your left hand and your
palm facing down.
4. With your right side toward the machine, stand in front of the machine.
5. Using shoulder muscle strength, slowly raise the Stirrup Handle upward 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.
8. Change hands and repeat with opposite arm.
Shoulder Press
(Deltoids)
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 the Press Arm 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.
Repeat movement.
Upright Row
(Deltoids & Trapezius)
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 are even with your chin.
Repeat movement.
73
WORKOUT L E G S
Standing Leg Curl
(Hamstrings)
2. Stand facing machine and hook your left heel under the bottom roller pad
with left knee positioned slightly below the top roller pad. Grasp back pad or
seated press handles for stability.
3. Use Hamstring strength to pull and curl your left foot upward, bending your
knee as much as possible.
4. Pause for a moment, then slowly return along the same arc, to the starting
position. Repeat movement.
6. Change sides and repeat with opposite leg.
Leg Extension
(Quadriceps)
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 Quadriceps 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.
Leg Abduction
(Outer Thigh)
2. Attach Ankle Strap to left ankle and low pulley cable. Stand 1 to 2 feet away
from the pulley with your right side toward machine.
3. Keeping your legs straight and your body balanced, allow the weight to pull
your leg across your body and toward the machine.
4. Using Outer Thigh strength, slowly pull your left leg across and out from your
body as far as possible.
7. Turn around and repeat with opposite leg.
Leg Adduction
(Inner Thigh)
2. Attach Ankle Strap to right ankle and low pulley cable. Stand 1 to 2 feet away
from the pulley with your right side toward machine.
3. Keeping your legs straight and your body balanced, allow the weight to pull your
leg away from your body and toward the machine.
4. Using Inner Thigh strength, slowly pull your right leg across and out from your
body as far as possible.
7. Turn around and repeat with opposite leg.
74
WORKOUT A B S
Ab Crunch
(Abdominals)
2. Attach Triceps Strap to the middle pulley cable.
3. Sit comfortably on seat pad with your back resting against back pad. Grasp the
Triceps 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.
Oblique Bend
(Obliques & Abdominals)
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 toward the machine.
4. Keeping your arm, legs and hips straight, bend your torso away from the
machine.
Repeat movement.
7. Turn around and repeat with opposite hand.
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
one’s 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; they’re 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 women’s 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 body’s systems and
makes it more difficult to ward off infections.
76
W e i g h t R a t i o s
90%
Lat Pulldown
90%
100% Vertical Handle
Ab Crunch Seated Press/Midrow
80%
Horizontal Handle
100%
Leg Curl /
Leg Extension
50%
Pec Dec
100%
Low Row
50% 80% 90% 100%

Top Plate 1 5 lbs. 8 lbs. 9 lbs. 10 lbs.
2 10 16 18 20
3 15 24 27 30
4 20 32 36 40 This chart
5 25 40 45 50 shows the
6 30 48 54 60 actual weight
Weight Plates
7 35 56 63 70 you are lifting.

8 40 64 72 80
9 45 72 81 90
To use this chart;
10 50 80 90 100
count the number of
11 55 88 99 110
plates you have
12 60 96 108 120
pinned, and move
13 65 104 117 130
across to the correct
14 70 112 126 140
weight ratio
15 75 120 135 150
(depending on the
16 80 12 8 144 160
exercise you are
17 85 136 153 170
performing).
18 90 144 16 2 18 0
19 95 152 171 190
20 100 16 0 180 200
21 105 16 8 189 210
77
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78
O b t a i n i n g S e r v i c e
Please retain this Owner’s Manual for future reference. When ordering parts you must use the part number and
description from this Owner’s Manual. Use only Body-Solid replacement parts when servicing this machine. Failure to do
so will void your warranty and could result in personal injury.
For more information about product operation or service, check out the official Body-Solid website at
www.bodysolid.com or contact an authorized Body-Solid dealer or a Body-Solid factory authorized service company or
contact Body-Solid customer service at one of the following:
Toll Free: 1-800-833-1227

Phone: 1-708-427-3555
Fax: 1-708-427-3556
E-mail: service@bodysolid.com
Or write to: Body-Solid, Inc.
Service Department
1900 S. Des Plaines Ave.
Forest Park, IL 60130 USA
Ordering replacement parts
When ordering replacement parts, please have the following information available:
1. Model number: G6B

2. Date of purchase:
3. Name of dealer:
4. Dealer location:
5. Part numbers (see pages 80-85):
6. Description of part:
79
G 6 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 G6BMBF-A MAIN BASE FRAME

B 1 G6BRBF-B REAR BASE FRAME
C 1 G6BRVF-C REAR VERTICAL FRAME
D 1 G6BASF-D ANGLED SUPPORT FRAME
E 1 G6BTF-E TOP FRAME
F 2 G6BGR-F GUIDE RODS
G 1 G6BTWSF-G TOP WEIGHT STACK FRAME
H 1 G6BSPAS-H SEATED PRESS ARM SUPPORT
J 1 G6BBAB-J BI-ANGULAR BARS
JA 1 G6BBAS-JA BI-ANGULAR SHAFT
JB 1 G6BBAF-JB BI-ANGULAR FRAME
JC 1 G6BBARA-JC BI-ANGULAR RIGHT ARM
JD 1 G6BBALA-JD BI-ANGULAR LEFT ARM
LE 1 G6BBARJ-LE BI-ANGULAR RIGHT JUNCTION
JF 1 G6BBALJ-LF BI-ANGULAR LEFT JUNCTION
JG 1 G6BBARP-JG BI-ANGULAR RIGHT PIVOT
JH 1 G6BBALP-JH BI-ANGULAR LEFT PIVOT
K 1 G6BPAH-K PRESS ARM HOLDER
KA 1 G6BLS-KA LEFT SHAFT
KB 1 G6BRS-KB RIGHT SHAFT
L 1 G6BLPA-L LEFT PRESS ARM
LA 1 G6BLPAP-LA LEFT PRESS ARM PIVOT
M 1 G6BRPA-M RIGHT PRESS ARM
MA 1 G6BRPAP-MA RIGHT PRESS ARM PIVOT
N 1 G6BPDF-N PEC DEC FRAME
P 1 G6BLPDC-P LEFT PEC DEC CAM
Q 1 G6BLPDA-Q LEFT PEC DEC ARM
R 1 G6BLPDH-R LEFT PEC DEC HANDLE
S 1 G6BRPDC-S RIGHT PEC DEC CAM
T 1 G6BRPDA-T RIGHT PEC DEC ARM
U 1 G6BRPDH-U RIGHT PEC DEC HANDLE
V 1 G6BLEF-V LEG EXTENSION FRAME
W 1 G6BSPF-W SEAT PAD FRAME
X 1 G6BLEA-X LEG EXTENSION ARM
Y 1 G6BLEPH-Y LEG EXTENSION PAD HOLDER
AB 1 G6BPP-AB PULLEY PLATFORM
AC 2 G6BPS-AC PULLEY SWIVEL
AE 1 G6BFBA-AE FOOT BRACE ADJUSTER
AF 1 G6BFB-AF FOOT BRACE
AG 1 G6BRLHD-AG RIGHT LEG HOLD DOWN
AH 1 G6BLLHD-AH LEFT LEG HOLD DOWN
BA 1 G6BBPH-BA BACK PAD HOLDER
BC 1 G6BBPF-BC BACK PAD FRAME
BD 1 G6BBPA-BD BACK PAD ADJUSTER
Part numbers are required when ordering parts.
80
P a d s L i s t
AA 2 G6BLEP-AA LEG EXTENSION PADS
AD 1 G6BSP-AD SEAT PAD
BB 1 G6BBP-BB BACK PAD
P u l l e y H o l d e r L i s t
CA 1 G6BDPH-CA DOUBLE PULLEY HOLDER
CB 1 G6B45DPH-CB 45 DEGREE PULLEY HOLDER
CC 1 G6B90DPH-CC 90 DEGREE PULLEY HOLDER
CD 1 G6BSPH-CD SINGLE PULLEY HOLDER
S h r o u d L i s t
DA 1 G6BWSS-DA WEIGHT STACK SHROUD
DB 1 G6BSI-DB SHROUD INSERT
DC 1 G6BBWSS-DC BACK WEIGHT STACK SHROUD
81
G 6 B H a r d w a r e L i s t
1 4 JSNAP3 SNAP LINK 3 1/4”

2 9 JCEC2X2 CONVEX END CAP 2” X 2”
5 2 JPREC2.5 PLASTIC ROLLER END CAP 2.5” OD X 1” ID
6 4 JFC2X2 FOOT CAP 2” X 2”
7 2 JSC.75 SHAFT COLLAR 3/4”
8 2 JNW3 NYLON WASHER 3”
9 2 JREC2 ROUND END CAP 2”
10 2 JFL22 FRAME LEVELER 2” X 2”
11 2 JWSS22 WEIGHT STACK SHIMS 2” X 2”
12 1 JRP1.5X1.5 RUBBER PAD 1 1/2” X 1 1/2”
13 1 JRP1.5X3 RUBBER PAD 1 1/2” X 3”
14 2 JRD2.5 RUBBER DONUT 2 1/2”
15 2 JEC1.5X3 END CAP 1 1/2” X 3”
16 4 JGT3.75X5.5 GRIP TAPE 3 3/4” X 5 1/2”
17 1 JTP10 TOP PLATE 10lbs
18 4 JFR4X8 FOAM ROLLER 4” X 8”
19 1 JSR25 SELECTOR ROD
20 4 JREC1X1.5 ROUND END CAP 1” X 2 1/2” L
21 21 JPP4.25 PLASTIC PULLEY 4 1/4” O.D.
22 3 JPP3.5 PLASTIC PULLEY 3 1/2” O.D.
23 1 JSC STEEL CHAIN
26 2 JOW1X1..37 OILITE WASHER 1” I.D. X 1 3/8” O.D.
27 2 JREC1 ROUND END CAP 1”
29 1 JEC1X2 END CAP 1” X 2”
30 2 JPREC PLASTIC ROLLER END CAP
31 2 JNB2X2 NYLON BUSHING 2”X 2”
33 1 JS.75X7 SHAFT 3/4” O.D. X 7” L
34 12 JAS.31X.31 ALLEN SCREWS 5/16” X 5/16”
35 1 JS1X9.75 SHAFT 1” O.D. X 9 3/4” L
36 4 JRAB.37X.62 ROUND ALLEN BOLT 3/8” X 5/8” FULL THREAD
37 8 JHEX.5X.75PTB HEX HEAD BOLT 1/2” X 3/4” PARTIAL THREAD
38 20 JSP10 WEIGHT STACK PLATE (10lbs.)
39 1 JFRB FOAM ROLLER BAR
40 12 JHEX.5X3.25PTB HEX HEAD BOLT 1/2” X 3 1/4” PARTIAL THREAD
45 2 JFAB.31X.75FTB FLAT ALLEN BOLT 5/16” X 3/4” FULL THREAD
82
G 6 B H a r d w a r e ( c o n t i n u e d )
46 2 JCC1X1.37 CHROME COLLAR 1” I.D. 1 3/8” O.D.

47 1 JS.5X3 SHAFT 1/2” X 3”
48 2 JOB.5 OILITE BUSHING 1/2” I.D.-leg extension pad holder (Y)
49 2 JRAHB.31X.5 ROUND ALLEN HEAD BOLT 5/16” X 1/2”
50 8 JHEX.37X1PTB HEX HEAD BOLT 3/8” X 1” PARTIAL THREAD
53 7 JHEX.37X3PTB HEX HEAD BOLT 3/8” X 3” PARTIAL THREAD
55 2 JCB.37X2.75PTB CARRIAGE BOLT 3/8” X 2 3/4” PARTIAL THREAD
58 1 JSHA.37X2FTB SOCKET HEAD ALLEN BOLT 3/8” X 2” FULL THREAD
59 4 JRA.37X.62FTB ROUND ALLEN BOLT 3/8” X 5/8” FULL THREAD
60 2 JHEX.31X1.5FTB HEX HEAD BOLT 5/16” X 1 1/2” FULL THREAD
61 4 JAHB.31X.75FTB ALLEN HEAD BOLT 5/16” X 3/4” FULL THREAD
63 3 JTSPP3 T-SHAPED POP PIN 3”
64 1 JS16 SHAFT 16” LENGTH
65 1 JTSPP7 T-SHAPED POP PIN 7”
66 1 JFAHB.31X.5 FLAT ALLEN HEAD BOLT 5/16” X 1/2”
67 1 JFP6 FLAT PLATE 6”
68 1 JFP6.75 FLAT PLATE 6 3/4”
70 9 JNLN.5 NYLON LOCK NUT 1/2”
71 46 JNLN.37 NYLON LOCK NUT 3/8”
73 31 JWFLT.5 WASHER 1/2”
75 2 JSLW.37 SPRING LOCK WASHER 3/8”
80 2 JHEX.31X.75PTB HEX HEAD BOLT 5/16” X 3/4” PARTIAL THREAD
81 1 JPIN4.25 WEIGHT STACK PIN 4.25 LENGTH
83 4 JSS.37X.75 STEEL SLEEVE 3/8” X 3/4”
84 10 JPS.37 PULLEY SPACER 3/8”
Continued on next page
83
G 6 B H a r d w a r e ( c o n t i n u e d )

94 1 JFPP3.75 FLAT POP PIN 3 3/4”
95 1 JWSPL WEIGHT STACK PIN LANYARD
96 4 JCC1X1.37 CHROME COLLAR 1” I.D. X 1 3/8” O.D.
97 8 JAS.19X.19 ALLEN SCREW 3/16” X 3/16”
98 2 JRS2.5 RUBBER STOP 2 1/2” L (3/8” BOLT)
99 4 JJN.37 JAM NUT 3/8”
100 1 JCES.5X.75 CABLE END SHAFT 1/2” X 3/4”
101 1 JAB.125X.31 ALLEN BOLT 1/8” X 5/16”
102 1 JAB.37X.875FTB ALLEN BOLT 3/8” X 7/8” FULL THREAD
103 1 JSRTB.5X2FTB SELECTOR ROD TOP BOLT 1/2” X 2” FULL THREAD
104 1 JJN.5 JAM NUT 1/2”
106 2 JFPP4.75 FLAT POP PIN 4 3/4” L
107 2 JFG1.5X26 FOAM GRIP 1 1/2”OD X 26”L (pec dec handle)
108 1 JACN.19 ACORN CAP NUT 3/16” I.D. pre-installed
109 1 JHSA HYDRAULIC SEAT ADJUSTER pre-installed
110 2 JFG1.5X8.5 FOAM GRIP 1 1/2”OD X 8.5”L (low row bar)
112 2 JFG1.5X18 FOAM GRIP 1 1/2”OD X 18”L (lat bar)
113 1 JLBP LAT BAR PAD
115 2 JFG1.5X14 FOAM GRIP 1 1/2”OD X 14”L (seated press)
116 1 JNB2X2X6 NYLON BUSHING 2” X 2” X 6”L
120 2 JSB.75X1.37 STEEL BUSHING 3/4”ID X 1 3/8”OD -top frame (E)
121 4 JBB.62X1 OILITE BUSHING 5/8”ID X 1”OD -pulley swivel (AC)
122 8 JBB1X1.75 OILITE BUSHING 1”ID X 1 3/4”OD -pec arm cams and pec dec arms
123 4 JBB1X1.75 OILITE BUSHING 1”ID X 1 3/4”OD -pec arms and pec handles
124 2 JBB.5X.87 OILITE BUSHING 1/2”ID X 7/8”OD -back pad adjuster
125 2 JSB1X1.37 STEEL BUSHING 1”ID X 1 3/8”OD -seated press arm support (H)
126 4 JBB1X1.75 OILITE BUSHING 1”ID X 1 3/4”OD -top of seated press arms (L)(M)
127 4 JBB.5X1.87 OILITE BUSHING 1/2”ID X 1 7/8”OD -left&right arm pivot (LA)(MA)
128 4 JBB.37X.87 OILITE BUSHING 3/8”ID X 7/8”OD -left&right pivot (JG)(JH)
129 2 JBB.75X1 OILITE BUSHING 3/4”ID X 1”OD -left&right junction (JE)(JF)
130 2 JBB1X1.5 OILITE BUSHING 1”ID X 1 1/2”OD -left&right junction-inside (JE)(JF)
131 2 JWW.75 WAVE WASHER 3/4”ID X 1”OD
132 2 JRR1.25X1.5 RETAINING RING 1 1/4”ID X 1 1/2”OD
133 2 JSB.5X1.25 SEALED BEARING 1/2”ID X 1 1/4”OD
134 1 SPRING LOCK WASHER
151 1 JLB L-BRACKET
152 1 JLDH LOCK DOWN HOOK
153 1 JS.31 SPACER 5/16” WIDE
154 1 JS.25 SPACER 1/4” WIDE
155 3 JPS1.75 PLASTIC STOP 1 3/4” L (3/8” BOLT)
156 2 JAH.31X.75FTB ALLEN HEAD BOLT 5/16” X 5/8” FULLY THREAD
157 1 JBC.5 BOLT CAP 1/2”
158 1 JBCW.5 BOLT CAP WASHER 1/2”
84
C a b l e L i s t
85 1 JHPC5060 HIGH PULLEY CABLE 5060mm 16’ 7”
86 1 JLPC5150 LOW PULLEY CABLE 5150mm 16’ 10”
87 1 JSC747 SHORT CABLE 747mm 2’ 5”
88 1 JPDC2025 PEC DEC CABLE 2025mm 6’ 7”
A c c e s s o r i e s L i s t
24 1 G6BAS ANKLE STRAP
25 1 G6BACH AB-CRUNCH HARNESS
91 1 G6BWBB WATER BOTTLE BRACKET
92 1 G6BWBS WATER BOTTLE SCREWS
93 1 G6BWBH WATER BOTTLE HOLDER
111 1 G6BLRB LOW ROW BAR
114 1 G6BLB LAT BAR
85
G 6 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 #40 HEX HEAD BOLT 1/2” X 3 1/4” PARTIAL THREAD QTY. 12
KEY #60 HEX HEAD BOLT KEY #62 HEX HEAD BOLT
5/16” X 1 1/2” FULL THREAD 5/16” X 1 3/4” FULL THREAD
QTY. 2 QTY. 2
KEY #61 ALLEN HEAD BOLT 5/16” X 3/4” FULL THREAD QTY. 4
mm
Inch
86
KEY #55 CARRIAGE BOLT 3/8” X 2 3/4” PARTIAL THREAD QTY. 2
KEY #53 HEX HEAD BOLT 3/8” X 3” PARTIAL THREAD QTY. 7
KEY #50 HEX HEAD BOLT 3/8” X 1” KEY #58 SOCKET HEAD BOLT
PARTIAL THREAD QTY. 8 3/8” X 2” FULL THREAD
QTY. 1
mm
Inch
87
KEY #74 WASHER 3/8” QTY. 48

KEY #70 NYLON LOCK NUT 1/2”
QTY. 9
KEY #75 SPRING LOCK WASHER

3/8” QTY. 2
KEY #71 NYLON LOCK NUT 3/8”
QTY. 46
KEY #78 WASHER 3/8” X 3/4”

QTY. 10
KEY #77 SPRING LOCK WASHER
5/16” QTY. 8

mm
Inch
88
part J includes:
part JA
part JB
part JC
part JD
part JE
part JF
part JG
part JH
part M includes:
part L includes:
part MA
part LA
© 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.
89
EXPLODED VIEW
DIAGRAM
G 6 B
90

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Body-Solid ®

Follow the lead of international fitness presenter

• Wear proper exercise clothing and shoes for your

Unpacking the Equipment Be careful to assemble all components in the

Suggested usage space

Set up the G6B on a solid, flat surface. A smooth, flat

Fill out and mail warranty card.

Assembly Tips IMPORTANT!

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

Do not fully tighten bolts until instructed to do so.

Note: After assembly, you should check all functions

A. Attach Frame Leveler (10) to Main Base Frame (A) as shown.

3 Be careful to assemble all components

C. Connect Top Plate (17) to the Selector Rod (19) using:

4 Be careful to assemble all components

B. Attach Bi Angular Bars (J) to Top Frame (E) using:

5 Be careful to assemble all components

6 Be careful to assemble all components

REVERSE SIDE DRAWING

7 Be careful to assemble all components

8 Be careful to assemble all components

9 Be careful to assemble all components

10 Be careful to assemble all components

High Pulley Cable (85)

Start here at high pulley

11 Be careful to assemble all components

12 Be careful to assemble all components

Low Pulley Cable

Start here at the Ab-Crunch

Short Cable (87)

14 Be careful to assemble all components

Pec Dec Cable

Start routing cable here

15 Be careful to assemble all components

NOW IS THE TIME TO MAKE ALL NECESSARY

There are FIVE areas for cable adjustment on the G6B:

*SEE NOTE 1 ON PAGE 39

If there is to much play or excessive slack:

16 Be careful to assemble all components

SEE NOTE 1 ON PAGE 41:

SEE NOTE 2 ON PAGE 41:

3/4” flat side

1. SEATED PRESS ARMS ADJUSTMENT

A. Grasp the Right Press Arm (M) with one hand.

2. BACK PAD (BB) ADJUSTMENT

3. SEAT PAD (AD) ADJUSTMENT

A. Grasp the Seat Pad (AD).

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

4. FOOT BRACE (AE) ADJUSTMENT

A. Grasp the Foot Brace Adjuster (AE).

C. Adjust to the desired position.

5. PEC DEC ARMS (Q),(T) ADJUSTMENT

A. Grasp Pec Dec Arm (Q) or (T).

C. Adjust the Pec Dec Arm to the desired position.

Be sure that all users carefully read and understand all

Although Body-Solid provides the highest quality of materials and

Be advised that dangerous conditions can arise even during warranty

Cable inspection should be performed daily. Inspect all cables, the

Important: Cables are wear items. It is your responsibility to prevent