EXERCISE LOG

Use the chart below to record your progress. Before writing on it, make as many copies as you think you’ll need.
We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what TABLE OF CONTENTS
you’ve done. This data will help you chart future fitness goals as you continue to improve.

EXERCISE Date_________ Date_________ Date_________ Date_________ Important Safety Information.............................................................. 2

Specifications & Parts......................................................................... 3
SETS
Equipment Warning/Caution Labels................................................ 4-5
REPS
Introduction......................................................................................... 6
RESISTANCE
Assembly Instructions.................................................................... 7-21
SETS
Parts List/Exploded View............................................................. 22-23
REPS
Care and Storage............................................................................. 24
RESISTANCE
Exercise Guidelines..................................................................... 25-26
SETS
Bio Force® System and Workout...................................................... 27
REPS
RESISTANCE Getting Started
Pulley Positions............................................................................. 28
SETS
REPS Adjusting the Slide-N-Lock Shifter................................................. 29
RESISTANCE Adjusting the Seat and Leg Attachment........................................ 29
SETS 8 Week Body Transformation Plan.............................................. 30-39
REPS Warm Up & Cool Down Stretches............................................... 40-41
RESISTANCE Bio Force® Exercises................................................................... 42-82
SETS Legs.......................................................................................... 44-54
REPS Chest & Back............................................................................ 55-64
RESISTANCE Shoulders................................................................................. 65-71
SETS Arms......................................................................................... 72-80
REPS Abs & Lower Back.................................................................... 81-82
RESISTANCE Cardiovascular Conditioning
SETS Progressive Cardiovascular Training Program......................... 83-85
REPS Cardio Workout Tracking Sheets................................................... 86
RESISTANCE Workout Progress Chart................................................................... 87
SETS Exercise Log..................................................................................... 88
REPS
RESISTANCE
SETS
REPS
RESISTANCE
SETS
REPS
RESISTANCE
SETS
REPS
RESISTANCE
SETS
REPS
RESISTANCE

88 1
 IMPORTANT SAFETY INFORMATION WORKOUT PROGRESS CHART

Every two weeks, measure yourself and use the

WARNING: Failure to read and follow the safety instructions chart below to record your progress. Before Measuring Sites
writing on it, make as many copies as you think
stated in the Owner’s Manual and Video may result in POSSIBLE you’ll need. We suggest you keep these in a Chest Biceps
(L/R)
SERIOUS INJURY OR DEATH. notebook. You will find it both informative and Waist
motivational to look back at what you’ve done. Abdomen
This data will help you chart future fitness goals
Hips
as you continue to improve.

1) Before starting this or any other exercise 9) Wear appropriate clothing when exercising. Thighs
(L/R)
program, consult your physician. Your physician Workout clothing should be comfortable and lightweight,
should assist you in determining the target heart rate and should allow freedom of movement. Wear comfort-
zone appropriate for your age and physical condition. able athletic shoes made of good support with non-slip
Certain exercise programs or types of equipment may soles, such as running or aerobic shoes. Calves
(L/R)
not be appropriate for all people. This is especially 10) 
THIS EQUIPMENT IS NOT FOR USE BY
important for people over the age of 35, pregnant CHILDREN.
women, or those with pre-existing health problems Parents and others in charge of children should be
or balance impairments. If you are taking med­i­ca­ aware of their responsibility because the natural
tion which may affect your heart rate, a physician’s play instinct and the fondness of experimenting Date Weight Chest Biceps Waist Abdomen Hips Thighs Calves
advice is ab­so­lute­ly essential. of children can lead to situations and behavior for
2) Start out slowly and progress sensibly. which the training equipment is not intended.
Even if you are an experienced exerciser, start with To prevent injuries, keep this and all fitness
the beginner workout and become familiar with all equipment out of the reach of children.
of the exercises before moving on to more advanced Follow these simple rules:
workouts or exercises. For best results, perform all of
the exercises at the tempo demonstrated in the video. – Keep children out of rooms where you have
your exercise equipment.
3) Do not overexert yourself with this or any other
exercise program. Listen to your body and respond – Store exercise equipment in a room that
to any reactions you may be having. You must learn to can be locked.
distinguish “good” pain, like fatigue, from “bad” pain, – Know exactly where your children are when
which hurts. If you experience any pain or tightness you work out.
in your chest, an irregular heartbeat, dizziness,
– If you have small children at home, don’t wear
nausea, or shortness of breath, stop exercising at
headphones while you work out.
once and consult your physician immediately.
– Talk to your kids about the dangers of exercise
 arm up before any exercise program by doing 5 to
4) W
equipment.
10 minutes of aerobic activity, followed by stretching.
 reathe naturally, never holding your breath during an
11) B
 efore EACH use, visually inspect the equipment.
5) B
exercise. Avoid over training. You should be able
Never operate the equipment if the equipment is
to carry on a conversation while exercising.
not functioning properly.
Cool down after an exercise session, with 5 to 10
12) 
 SE CARE when getting on and off the equipment.
6) U
minutes of slow walking, followed by stretching.
Set up and use your equipment on a solid, level,
carpeted surface. Follow the instructions demonstrated 13) 
Only one person at a time should use this
in your video and as instructed with the exercises on equipment.
pages 44 through 82 for proper exercise techniques. 14) DO NOT put hands, feet, or any foreign objects
7) Use this equipment ONLY for the intended use on or near this equipment when in use by others.
as described in this manual. Do not modify the Use caution not to pinch fingers or hands in moving
equipment or use at­tachments not rec­om­mend­ed parts when setting up or using the equipment.
by the manufacturer.
8) Have plenty of clearance behind and in front of
your equipment. It is important to keep children,
pets, furniture and other objects out of the way when
using your equipment.

2 87
 CARDIO WORKOUT TRACKING SHEETS SPECIFICATIONS & PARTS
Assembled Approximate Specifications:
Unit shown may be slightly different than Dimensions are based on unit set up for use.
Use these charts ACTIVITY DATE
HOW LONG
HEART RATE
HOW HARD the version purchased. All of the assembly
(minutes) (RPE)* Product Weight: Approx. 171 lbs.
to keep track of instructions and exercises still apply. Length: 52.75”
your progress over Width: 65” Maximum user weight: 300 lbs.
time. Before writing Height: 81”
on them, make as Includes:
many copies as NOTE: Workout DVD
you think you’ll All location references, such as front, rear, left Ab Strap
need. We suggest or right, made in these instructions are from the Chrome Pulleys Cable Guides
you keep these in user sitting on the exerciser and facing forward.
a notebook. You
will find it both Lat Bar
informative and
motivational to
look back at what
you’ve done. RIGHT Right Top Frame LEFT
Left Top Frame

This data will help

you chart future + Pulley with Logo
Top Cover Cap with Logo
fitness goals as you
continue to improve.
Right Adjuster Perforated Cover
HOW LONG HOW HARD
ACTIVITY DATE (minutes) HEART RATE (RPE)* Left Adjuster
Backrest Handlebar

Crossbar
Left Swing Arm

Right Swing Arm

+ Pulley with Logo

+ Padded Pulley
Backrest

+ Cable

+ Resistance Cylinder

+ Handle
Seat

Right Seat
Handlebar Left Seat
*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you Handlebar
feel (RPE descriptive rating in chart above). A rating of 2 - 3 is equal to a warm-up or recovery level of effort; 4 - 5 + Padded Pulley
equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard. w/Screw + Pulley
Upper Leg Bar
Leg Lift Tube

Bottom Cover Cap

Base Frame

Foot Harness
Foot Harness

Base Plate FRONT Lower Leg Bar

+ These parts are the same on both the

left and right side of the exerciser.
86 3
 EQUIPMENT WARNING/CAUTION LABELS PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM

IMPORTANT:
Note placement The training program that follows is a progressive training program for cardiovascular conditioning.
of the following It can be used for any aerobic activity you choose. But remember, these are only guidelines.
Warning/Caution CAUTION LABEL 1 People with medical conditions should discuss this training program with their physician.
Labels on your
equipment.
CAUTION
LABEL 1
CAUTION CONDITIONING
WEEK
HOW OFTEN HOW LONG HOW HARD HOW HARD
RPE DESCRIPTIVE RATING
Always keep the Lat Bar in its holder BASE (times per week) (minutes) (% heart rate) (RPE)*
when not in use.
1 2-3 5 - 15 40 - 50 2-4 Somewhat easy to somewhat hard

WARNING 2 2-3 5 - 15 40 - 50 2-4 Somewhat easy to somewhat hard

LABEL 1 WARNING LABEL 1
3 2-3 10 - 17 40 - 50 2-4 Somewhat easy to somewhat hard

WARNING 4 2-3 10 - 17 50 - 60 2-4 Somewhat easy to somewhat hard

Failure to read and follow the safety
5 3 15 - 20 50 - 60 2-4 Somewhat easy to somewhat hard
instructions stated in the Owner’s Manual
and Video may result in POSSIBLE SERIOUS 6 3-4 15 - 20 50 - 60 2-4 Somewhat easy to somewhat hard
INJURY OR DEATH. KEEP CHILDREN AWAY.
Maximum user weight 300 lbs. Replace this
label if damaged, illegible or removed. For MOVING HOW OFTEN HOW LONG HOW HARD HOW HARD
Household Use Only. BEYOND WEEK (times per week) (minutes) (% heart rate) (RPE)*
RPE DESCRIPTIVE RATING
BASE-LEVEL
7-9 3-4 20 - 25 60 - 65 3-4 Moderate to somewhat hard
FITNESS
WARNING
LABEL 2 WARNING LABEL 2 10 - 13 3-4 21 - 25 65 - 70 4-5 Somewhat hard to hard

WARNING 14 - 16 3-4 26 - 30 65 - 70 4-5 Somewhat hard to hard

CRUSH HAZARD. Keep hands clear
while assembling and disassembling. 17 - 19 3-5 26 - 30 70 - 75 4-5 Somewhat hard to hard

20 - 23 3-5 31 - 35 70 - 75 4-5 Somewhat hard to hard

24 - 27 3-6 31 - 35 70 - 75 4-5 Somewhat hard to hard

MAINTENANCE HOW OFTEN HOW LONG HOW HARD HOW HARD

WEEK RPE DESCRIPTIVE RATING
(times per week) (minutes) (% heart rate) (RPE)*
After 4-6
months 3-6 30 - 60 40 - 85 3-6 Easy - Moderate to somewhat hard

*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1- 10, with how you
feel (RPE descriptive rating in chart above). A rating of 2 - 3 is equal to a warm-up or recovery level of effort; 4 - 5
WARNING
equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.
LABEL 3

Smart Progression Top Aerobic Exercise

WARNING WARNING In regard to progressing to a higher intensity level, No one cardiovascular activity is better than another!
LABEL 3 LABEL 5 longer duration, or more frequent sessions, it makes Manipulating how hard (intensity), how often (duration),
(6 locations) good sense to change only one of these elements at and how long (frequency) you participate in a
WARNING WARNING
a time. You run a higher risk of overuse injury if you particular aerobic activity determines its effectiveness
simultaneously increase more than one of these or lack thereof. And of course, you have to like what
elements. A conservative yet effective guideline is to you’re doing. Choose the type of aerobic activity that
increase intensity or duration by no more than about is right for you by identifying one or more types of
Keep hands
5 percent. You should adapt to this increase over a cardio exercise that you can see yourself sticking to,
away from WARNING period of a week or two, and then consider changing and enjoying, for the rest of your life. Often, the best
pulleys and WARNING
CRUSH HAZARD. moving parts.
LABEL 5 one of the other variables (frequency, duration or aerobic exercise will be not one, but several activities
LABEL 5
Keep hands clear intensity) or further progressing the one you’ve that are fun and feel good to your body. Excellent
while operating. adapted to. cardiovascular activities include, but are not limited
to, walking, swimming, water fitness, jogging, running,
cross-country skiing, in-line skating, lateral movement
training (slide), cycling, mountain biking, and step
training.

4 85
 PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM EQUIPMENT WARNING/CAUTION LABELS

WARNING
How Often, How Long, and How Hard How hard. Aerobic intensity guidelines for healthy WARNING WARNING LABEL 7
LABEL 4 (2 locations) (2 locations)
The choices you make about the frequency (how often), adults are generally set at 60 to 85 percent of heart LABEL 4
WARNING
rate. But, if you’re out of shape, remember that LABEL 4
duration (how long), and intensity (how hard) at which
you will train, will directly influence your training results. moderate to low level and consistent cardiovascular WARNING
Make sure that pin is
WARNING
training – well below the standard recommendations locked in place before When performing standing
How often. If you want to see serious improvements set forth – can result in substantial and beneficial beginning to exercise.
exercises, place feet firmly
in your fitness, lose weight and develop a good effects to your health and can greatly improve on floor plate.
training base, you need to do cardio workouts 3 cardiovascular endurance.
to 6 times per week.
You can use the following calculation to determine
If you are just starting a program or out of shape, what percentage of your heart rate you are
don’t let these recommendations discourage or working at:
mislead you. Realize that doing cardio training two
to three times per week will still result in significant % heart rate = (220 - age) x %.
fitness improvement and health benefits. Your Using this calculation, a 70% heart rate for a 40 year
long-term goal is to build up to exercising your old would be (220 - 40) x 70% or 126. Thus, this
heart on most days of the week. individual would need to reach 126 beats per minute
How long. How long you work out depends on your to equal a 70% heart rate.
current level of fitness. Again, if you’re just starting a The above are guidelines, people with any WARNING
LABEL 7
program or out of shape, don’t follow strict textbook medical limitations should discuss this formula WARNING
recommendations. Instead, start with 5 to 10 minutes with their physician. LABEL 7
once or twice per day. You will see significant fitness
improvement. Your long-term goal is to build to a WARNING
duration of 30 to 60 minutes of cardiovascular LABEL 5
activity on most days of the week.

CAUTION
LABEL 2

WARNING WARNING
LABEL 6 LABEL 6

WARNING WARNING
WARNING
LABEL 5 LABEL 6
LABEL 8 (2 locations)
(6 locations) (2 locations)

WARNING WARNING WARNING

Contents under
pressure.
DO NOT OPEN.
Keep away from
Keep hands heat and fire.
away from
pulleys and
moving parts. CRUSH HAZARD.
Keep hands clear
when moving
Adjuster Arms.

WARNING
LABEL 9 CAUTION LABEL 2
(2 locations) WARNING

WARNING CAUTION LABEL 8

When transporting for storage we

DO NOT REMOVE
recommend two people move this unit.
PULLEY from this
position after unit WARNING WARNING
is assembled. LABEL 9 LABEL 9

WARNING
LABEL 5

84 5
 INTRODUCTION CARDIOVASCULAR CONDITIONING

Congratulations! Exercise that challenges the heart is a simple part Warming Up And Cooling Down
of an exercise program – almost anyone can walk,
Warming up and cooling down are essential to a
Congratulations on your purchase of the Bio Force ® System! You’ve just taken an important step toward run, treadmill, climb steps, or bike. But, creating a
balanced and safe exercise program. A proper
your lifelong fitness goals. Whether that means building a strong defined chest, lean sexy legs or total progressive, time efficient and results oriented cardio
warm-up and cool-down can:
body sculpting, the Bio Force ® System can help you get the results you desire. program takes a little planning. A properly designed
and consistently performed cardiovascular training • Make your workouts safe and easier to do,
The Bio Force ® Exerciser is a solid piece of equipment that uses nitrogen-charged cylinders to give you program is an essential part of your program if you • Limit the risk of unnecessary stress on your heart,
resistance through an exercise’s entire range of motion. With over 100 body shaping exercises, you want to improve your health and lose weight, or
have everything you need to start your own total body workout program. The Bio Force ® allows you • Get you ready for your activity,
maintain a healthy lifestyle.
to tone and firm the major muscle groups of your upper and lower body. This is vital for everyone – • Improve your stamina and endurance (you won’t
regardless of age, sex, or fitness level. tire as quickly),
Training Aerobically
To help you get started, we have included this thorough Owner’s Manual. It includes Eric Lichter’s • Decrease your risk for injury,
Aerobic exercise is the key to building a stronger heart
“8 Week Body Transformation Plan,” descriptions of all of the Bio Force ® exercises and an Aerobic and can reduce your chances of heart disease, as well • Increase enjoyment of your workouts, and
workout guide. Also included are Eric’s Personal Workout Charts – a “Big and Ripped” workout for as burn lots of fat and calories. Aerobic exercise is any
men and a “Long and Lean” plan for women. Finally, you also have Eric’s Instructional Video which •  elp you stick with your health and fitness
H
activity that you can keep at for several minutes or program.
features tips on proper form and technique along with a handy assembly video and a Healthy Nutrition longer and increases your heart rate. Activities that
Guide Booklet. These tools will give you a core group of exercises, and workout and nutrition plans have the potential to condition the heart typically
to help you get results. involve the large muscles of the hips, thighs, and Warm-Up

Be sure to read through this Owner’s Manual carefully. buttocks. Examples include walking, hiking, jogging, To prevent injury and maximize performance, we
running, cycling, in-line skating, swimming, cross- recommend that each workout period should start with
If during the course of using your system, you have any questions about the program, please contact your country skiing, and stair stepping. a warm-up. Your warm-up should gently prepare your
local distributor. As always, you have our personal assurance that we want your complete satisfaction. muscles for the coming exertion. Start by doing 5 to 10
After all, your success is our success too! Benefits of Aerobic Training minutes of gentle exercise that gradually increases your
heart rate and loosens up your muscles. Your warm-up
Sincerely, Health benefits of aerobic exercise include the exercise should be aerobic in nature and only require an
following: easy, unforged range of motion. This should be
Bio Force ®, Customer Service 1. A stronger and healthier heart. followed by 5 to 10 minutes of stretching. Refer to the
1-800-668-0471 stretches found on pages 40 and 41 of this manual.
Monday through Friday, 8:30am to 5:00pm, EST 2. Increased HDL. This “good” cholesterol helps
Never push yourself beyond a point of gentle tension
keep your arteries unplugged and healthy.
or strain. Keep your movements gentle, rhythmic
3. Decreased total cholesterol. This is the debris and controlled.
in your blood that can clog your arteries.
4. Reduced blood pressure. Even moderate Cool Down and Stretching
exercise can help. Your workout should be followed by a cool down.
5. Reduced risk for heart attack and stroke. The cool down should consist of 5 to 10 minutes
IMPORTANT: This owner’s manual is the authoritative source of information about your of slow walking followed by stretching. Refer to the
Bio Force ® Exerciser. Please read it carefully and follow all the instructions. 6. Decreased body fat and an ability to help you stretches found on pages 40 and 41 of this manual.
reach your desirable weight. You’ll become a Never push yourself beyond a point of gentle tension
better fat-burner and burn a lot of calories or strain. Keep your movements gentle, rhythmic and
every session. controlled.
7. Decreased risk for diabetes.
8. Reduced feelings of anxiety, tension, and
depression.
9. Improved sleep.
10. Higher levels of energy. Efficient delivery and
use of blood and oxygen is the key to increased
vigor and performance.

6 83
 BIO FORCE® EXERCISES ASSEMBLY INSTRUCTIONS
ABS & LOWER BACK

109 SIDE BEND SEAT: Off

START: Stand facing side. Feet hip LEG LIFT: Off
width apart on base. Grip one handle ACCESSORIES:
with inside hand. Handles
MOTION: Flex trunk laterally, away NOTE:
from handle. Pause at end of motion. MOVABLE PULLEY All location references, such as front, rear, left
Return to starting position. POSITIONS
or right, made in these instructions are from the
TIPS:Keep arm straight. Laterally flex user sitting on the exerciser and facing forward.
trunk, rather than pulling with arm.
Contract abdominals to stabilize
spine. Perform on both sides.
LEFT

MUSCLE GROUPS EXERCISED: Abdominals, obliques, RIGHT

lateral flexors
LEVEL OF DIFFICULTY: Intermediate

110 SEATED SPINAL SEAT: On/Bottom

EXTENSION Position
LEG LIFT: On
START: Sit facing frame. Grip handles in
front of chest. Pull elbows to waist. ACCESSORIES:
Handles
MOTION: Extend spine. Pause at end of
motion. Return to starting position. MOVABLE PULLEY
POSITIONS
TIPS: Lift ribcage and lengthen spine while REAR
extending. Do not over extend spine.
Keep elbows in close to body. Avoid
pulling with arms. Contract abdominals
to stabilize lower back.

FRONT
MUSCLE GROUPS EXERCISED: Spinal extensors
LEVEL OF DIFFICULTY: Intermediate

TIPS Occasionally our products contain components that are pre-lubricated

at the factory. We recommend that you protect flooring, or anything else
the parts may contact, with newspaper or cloth.

Make sure you have read the manual completely and locate all the parts
and tools shown on page 8.

Product will need approx. 83” when tilting for transportation. Make sure
you have proper clearance before assembling. We recommend you
assemble your equipment in the area you will be using it!

CAUTION! When transporting for storage we recommend two people

move the unit.

All nuts and bolts are installed front-to-rear – leaving the nut on the rear.

Some assemblies may require lifting by 2 people.

82 7
 BIO FORCE®EXERCISES ASSEMBLY INSTRUCTIONS
ARMS

105 CROSS-BODY TRICEPS SEAT: On/Top WE SUGGEST YOU ASSEMBLE THE BIO FORCE® EXERCISER
EXTENSION Position WHERE YOU ARE GOING TO BE USING IT.
LEG LIFT: On
START:Sit facing away. Bend one elbow
and reach across body to grip handle at ACCESSORIES:
Parts used in
opposite shoulder. Handles
STEP 1 Base Frame
MOTION: Extend elbow and press handle MOVABLE PULLEY
POSITIONS
in front of body. Pause at end of motion.
Bend elbow back to starting position. 4 Allen Bolts (M8 x 25mm)
TIPS:Keep elbow at shoulder height. 5mm Allen Wrench
Do not bend wrist while extending
elbow. Maintain upright posture in
Base Plate w/Pads
seated position. Contract abdominals
to stabilize torso. Perform on both sides.
MUSCLE GROUPS EXERCISED: Triceps
LEVEL OF DIFFICULTY: Intermediate

STEP 1 – Base Frame Assembly

a. Turn the Base Frame over, with the warning labels facing down.
b. Place the Base Plate on the Base Frame on the end opposite the
rollers. Make sure the curved edge of the Base Plate is facing out
with the pads up.
c. Align the holes in the Base Plate and Base Frame and secure the
parts by using 4 Allen Bolts. Tighten them with the Allen Wrench
provided.

Turn the Base Assembly right side up on the floor (warning labels
face up).

Base Frame Assembly

Rollers

1c 1c

1c 1c

Pads

4 Allen Bolts (M8 x 25mm)

Base Plate
5mm Allen Wrench

80 9
 ASSEMBLY INSTRUCTIONS BIO FORCE® EXERCISES
ARMS

Parts used in 102 TWO ARM REVERSE SEAT: Off

STEP 2 GRIP TRICEPS LEG LIFT: Off
Crossbar
KICKBACK ACCESSORIES:

Perforated START: Stand facing frame. Grip handles Handles

Cover in underhand grip with palms facing up.
Support Bend elbows 90 degrees. MOVABLE PULLEY
Rods
2 Allen Bolts MOTION:Extend elbows and pull handles POSITIONS
(M10 x 112mm)
down and back. Pause at end of motion.
Bend elbows back to starting position.
TIPS:Keep arms close to sides of body.
Do not allow wrists to bend while
Upright Frame pressing back. Maintain upright posture
throughout exercise. Do not lean
MUSCLE GROUPS EXERCISED: Triceps
forward while pressing back. Contract
LEVEL OF DIFFICULTY: Intermediate
abdominals to stabilize torso.

STEP 2 – Upright Frame Assembly

a. Flip the Upright Frame over so it is resting on the Support Rods,
and the warning labels facing down. 103 TRICEPS DIPS SEAT: Off
b. Lay the Perforated Cover and Crossbar in place on top of the START: Stand facing away. Grip handles LEG LIFT: Off
Frame and align the holes. You should be able to see the at waist level. Bend elbows 90 degrees. ACCESSORIES:
warning label on the Crossbar. Cables behind arms. Handles/Lat Tower
c. Insert 2 Allen Bolts down through the outside holes in the Crossbar, Position
MOTION:Extend elbows and press
Perforated Cover and the Upright Frame. Add Acorn Nuts on the handles down. Pause at end of motion. MOVABLE PULLEY
Bolts and hand tighten. Bend elbows back to starting position. POSITIONS

Note: Hand tighten bolts allowing for easier alignment of the frames TIPS:Keep arms close to sides of body.
sections and Pulley Assembly. They will be secured later. Press down and slightly forward. Maintain
upright posture throughout exercise.
(M10 x 112mm) Avoid rounding spine forward while
Allen Bolts pressing down. Contract abdominals
to stabilize torso.
MUSCLE GROUPS EXERCISED: Triceps, anterior deltoids,
2b-c pectoralis
LEVEL OF DIFFICULTY: Beginner
2c 2c All nuts and bolts
Crossbar are installed front-
to-rear – leaving
104 SINGLE ARM SEAT: Off
the nut on the rear.
TRICEPS DIPS LEG LIFT: Off
START:Stand facing away. Grip one ACCESSORIES:
M10 Handles/Lat Tower
handle at waist level. Bend elbow 90
M10 Acorn Nut Position
in back degrees. Cable behind arm.
Acorn Nut
in back Perforated MOTION:Extend elbow and press handle MOVABLE PULLEY
down. Pause at end of motion. Bend POSITIONS
Cover
elbow back to starting position.
TIPS: Keep arm close to side of body.
Press down and slightly forward. Maintain
upright posture throughout exercise.
Avoid rounding spine forward while
pressing down. Contract abdominals to
MUSCLE GROUPS EXERCISED: Triceps, anterior deltoids,
stabilize torso. Perform on both sides.
pectoralis
LEVEL OF DIFFICULTY: Intermediate/Advanced
Upright Frame Assembly

10 79
 BIO FORCE® EXERCISES ASSEMBLY INSTRUCTIONS
ARMS

99 SINGLE ARM TRICEPS SEAT: Off

Parts used in
KICKBACK Off
LEG LIFT:
STEP 3 Backrest Handlebar
START: Stand facing frame. Grip one with Allen Bolts
ACCESSORIES:
handle in overhand grip with palm (M8 x 40mm)
Handles
facing down. Bend elbow 90 degrees. Backrest Support
Lean forward slightly and place other Frame
MOVABLE PULLEY
hand on seat back. POSITIONS

MOTION:Extend elbow and pull handle Backrest with Allen Bolts

down and back. Pause at end of motion. (M8 x 15mm)
Bend elbow back to starting position.
TIPS:Keep arm close to side of body. Do
not allow wrist to bend while pressing 5mm Allen Wrench
back. Maintain straight spine while
MUSCLE GROUPS EXERCISED: Triceps
leaning forward. Contract abdominals
LEVEL OF DIFFICULTY: Beginner to stabilize torso. Perform on both sides.
STEP 3 – Backrest Support Frame Assembly
a. Remove the bolts from the ends of the Backrest Handlebar.
b. Attach the Backrest Handlebar to the Small Crossbar at the top of
100 SINGLE ARM REVERSE SEAT: Off the Backrest Support Frame using the 2 Allen Bolts you just removed.
GRIP TRICEPS KICKBACK LEG LIFT: Off Tighten these bolts using the Allen Wrench provided.
START: Stand facing frame. Grip one ACCESSORIES: c. Turn the Backrest over and remove the bolts from the back.
handle in underhand grip with palm Handles d. Turn the Backrest Support Frame over so the Tabs are resting flat
facing up. Bend elbow 90 degrees.
against the Backrest. Make sure the top of the Backrest (the end
Lean forward slightly and place other MOVABLE PULLEY with the logo on it) is at the top end of the Backrest Support Frame
hand on seat back. POSITIONS
(the end with the handle) as shown below and to the right.
MOTION:Extend elbow and pull handle Backrest Support
down and back. Pause at end of motion. Secure the Backrest in place by inserting the
Frame
Bend elbow back to starting position. 4 Allen Bolts you just removed in Step 3c through
the Tabs on the Backrest Support Frame and into BOTTOM
TIPS: Keep arm close to side of body. the Backrest. Tighten them using the Allen 3c-d
Do not allow wrist to bend while pressing Wrench provided.
back. Maintain straight spine while
MUSCLE GROUPS EXERCISED: Triceps
leaning forward. Contract abdominals to
LEVEL OF DIFFICULTY: Intermediate/Advanced Small Backrest 3d
stabilize torso. Perform on both sides. Tabs 3d
Crossbar Handlebar
Tabs
Backrest Support 3b 5mm
Frame TOP Allen
101 TWO ARM TRICEPS SEAT: Off Wrench
KICKBACK LEG LIFT: Off Tabs
3b Backrest
Small
START: Stand facing frame. Grip handles ACCESSORIES: with Allen
Bracket Crossbar
in overhand grip with palms facing down. Handles Bolts
5mm Allen Wrench
Bend elbows 90 degrees. BOTTOM
Bracket
MOTION:Extend elbows and pull handles MOVABLE PULLEY
down and back. Pause at end of motion. POSITIONS 3d
Bend elbows back to starting position. 3d (Tab not visible)
TIPS:Keep arms close to sides of body. (Tab not visible)
TOP
Do not allow wrists to bend while
pressing back. Maintain upright posture Bolts Removed
throughout exercise. Do not lean from Backrest
forward while pressing back. Contract
MUSCLE GROUPS EXERCISED: Triceps
abdominals to stabilize torso.
LEVEL OF DIFFICULTY: Intermediate
Completed Backrest Support Assembly

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Backrest SPLIT GRIP TRICEPS Off

Parts used in Support Frame
96 SEAT:

STEP 4 Assembly
PUSHDOWN LEG LIFT: Off
START: Stand facing frame. Feet hip width ACCESSORIES:
apart on base. Grip handles at waist Handles/Lat Tower
level. Bend elbows 90 degrees. Position
MOTION:Extend elbows and press MOVABLE PULLEY
POSITIONS
handles down. Pause at end of motion.
Bend elbows back to starting position.
Upright Frame TIPS:Keep arms close to sides of body.
Assembly Press handles down and slightly back.
Maintain upright posture throughout
exercise. Avoid rounding spine forward
Left and Right Top Frame while pressing down. Contract abdominals
MUSCLE GROUPS EXERCISED: Triceps
to stabilize torso.
2 Allen Bolts with M10 Acorn Nuts LEVEL OF DIFFICULTY: Beginner
6 Allen Bolts with (M10 x 72mm)
Base Frame M10 Spring Washers
Assembly (M10 x 30mm) 2 Allen Bolts with M10 Acorn Nuts
(M10 x 57mm)

97 SINGLE ARM TRICEPS SEAT: Off

PUSHDOWN LEG LIFT: Off
START: Stand facing frame. Feet hip ACCESSORIES:

width apart on base. Grip one handle Handles/Lat Tower

in overhand grip with palm facing down. Position
Bend elbow 90 degrees. MOVABLE PULLEY
STEP 4 – Assembling the MOTION: Extend elbow and press handle POSITIONS
Main Frame Components down toward thigh. Pause at bottom
a. 
Carefully lift the Upright Frame of motion. Bend elbow back to starting
Assembly onto the Rear Cross position.
Member of the Base Frame TIPS: Holdelbow at side of ribcage. Do
Upright Frame
Assembly making sure the not move upper arm while extending
Assembly
Crossbar and Perforated (Crossbar elbow. Maintain upright posture through-
MUSCLE GROUPS EXERCISED: Triceps
Cover are facing the front. facing front) out exercise. Avoid rounding spine
LEVEL OF DIFFICULTY: Intermediate/Advanced forward while pressing down. Contract
Secure it in place with 4 Allen
Bolts with Spring Washers. abdominals to stabilize torso. Perform
on both sides.
Hand tighten.

4a 98 SINGLE ARM REVERSE SEAT: Off

Allen Bolts with 4a
CAUTION Spring Washers Rear Cross
GRIP TRICEPS
PUSHDOWN
LEG LIFT: Off
Upright Frame Assembly is heavy. Use (M10 x 30mm) Member ACCESSORIES:
2 people for Main Frame Assembly. START: Stand facing frame. Feet hip Handles/Lat Tower
width apart on base. Grip one handle Position
in underhand grip with palm facing up. MOVABLE PULLEY
Bend elbow 90 degrees. POSITIONS

MOTION: Extend elbow and press handle

down toward thigh. Pause at bottom
of motion. Bend elbow back to starting
position.
Base Frame TIPS:Hold elbow at side of ribcage. Do
Assembly not move upper arm while extending
MUSCLE GROUPS EXERCISED: Triceps
elbow. Maintain upright posture through-
LEVEL OF DIFFICULTY: Intermediate/Advanced out exercise. Avoid rounding spine
forward while pressing down. Contract
abdominals to stabilize torso. Perform
on both sides.

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 BIO FORCE® EXERCISES ASSEMBLY INSTRUCTIONS
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93 SINGLE ARM SEAT: On/Top

OVERHEAD TRICEPS Position b. 
Set the Backrest Support Frame Assembly in
EXTENSION LEG LIFT: On place by aligning the holes in the bottom with Backrest
Acorn
Nuts in
START:Sit facing away. Grip one handle ACCESSORIES: the holes in the Center Cross Member of the Support Frame
back
behind head. Point elbow front at Handles* Base Frame Assembly. Secure it in place with Assembly
shoulder height. MOVABLE PULLEY
2 Allen Bolts with Spring Washers. Hand tighten. Crossbar
POSITIONS
MOTION:Extend elbow and press handle c. Align the holes in the top of the Backrest
overhead. Pause at top of motion. Bend Support Frame and the center holes in 4c
elbow back to starting position. the Crossbar. Allen Bolts
TIPS: Keep elbow in start position Insert 2 Allen Bolts and add Acorn Nuts. (M10 x 57mm)
throughout exercise. Do not open Hand tighten.
elbow to side. Maintain upright posture 4b
in seated position. Avoid tilting or
MUSCLE GROUPS EXERCISED: Triceps
rotating to one side while extending
LEVEL OF DIFFICULTY: Intermediate/Advanced
arm. Contract abdominals to stabilize
torso. Perform on both sides.

4b Base Frame
94 STANDING TRICEPS SEAT: Off
Assembly
PUSHDOWN LEG LIFT: Off
Allen Bolt with
START: Stand facing frame. Feet hip width ACCESSORIES:Lat Spring Washers
Bar/Lat Tower 4d d. With the Allen Wrench,
apart on base. Grip lat bar in overhand, (M10 x 30mm)
shoulder width grip with palms facing Position tighten the 6 Base Frame
down. Bend elbows 90 degrees. Bolts at this time.
MOVABLE PULLEY
MOTION: Extend elbows and press bar POSITIONS

down toward thighs. Pause at bottom

of motion. Bend elbows back to starting Base Frame
position. Assembly
TIPS:Hold elbows at sides of ribcage. Do
not move upper arms while extending
elbows. Maintain upright posture
MUSCLE GROUPS EXERCISED: Triceps
throughout exercise. Avoid rounding
LEVEL OF DIFFICULTY: Beginner spine forward while pressing down.
Contract abdominals to stabilize torso.
Left and Right
Top Frames
Chrome Pulley Brackets
95 REVERSE GRIP TRICEPS SEAT: Off
facing inward
PUSHDOWN LEG LIFT: Off
e. Insert the Left and Right Top Frame
START: Stand facing frame. Feet hip width ACCESSORIES:Lat
into the top of the Upright Frame
apart on base. Grip lat bar in underhand, Bar/Lat Tower
with the Chrome Pulley Brackets
shoulder width grip with palms facing up. Position
facing inward.
Bend elbows 90 degrees.
MOVABLE PULLEY
POSITIONS
Secure them with 2 Allen Bolts
MOTION: Extend elbows and press bar
Allen Bolt 4e and Acorn Nuts. Hand Tighten.
down toward thighs. Pause at bottom
(M10 x 72mm)
of motion. Bend elbows back to starting
position. Acorn
Nut All nuts and bolts installed
TIPS:Hold elbows at sides of ribcage. Do front-to-rear – leaving the nut
not move upper arms while extending
on the rear.
elbows. Maintain upright posture
MUSCLE GROUPS EXERCISED: Triceps
throughout exercise. Avoid rounding
LEVEL OF DIFFICULTY: Intermediate spine forward while pressing down.
Contract abdominals to stabilize torso.

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Parts used in FRONT

90 SEATED WRIST CURL SEAT: On/Bottom
STEP 5 Position
START: Sit facing away. Lean forward
--------------- LEG LIFT: Off
Phillips Bolts (M6 x 30mm) Center Holes and rest forearms on lower thighs. Grip
handles in underhand grip with palms ACCESSORIES:
REAR Handles
facing up and wrists extended.
MOTION: Flex wrists and curl handles MOVABLE PULLEY
Cap Covers w/Phillips Bolts (M6 x 30mm) POSITIONS
toward forearms. Pause at top of
and Phillips Screws (ST4.2 x 19mm) Outer Holes
motion. Extend wrists to starting
position.
Phillips Screws for Outer Holes TIPS:Lean forward with straight back.
STEP 5 – Cap Cover Installation (ST4.2 x 19mm) Do not round upper or lower spine.
Avoid bending elbows or lifting
a. 
Remove the 2 (M6 x 30mm) Phillips Bolts from the Top Cover forearms while flexing wrists. Contract
Cap for the Perforated Cover with the Phillips Screwdriver provided, MUSCLE GROUPS EXERCISED: Forearm flexors
abdominals to stabilize torso.
and separate the front & rear sections. LEVEL OF DIFFICULTY: Beginner

Note: The Cover Cap with the Bio Force ® Logo goes on the
top front.

b. 
Place the Top Cap Cover on by sliding the groove in it over the edge 91 SEATED REVERSE SEAT: On/Bottom
of the Perforated Cover. You may need to tap it into place. WRIST CURL Position
LEG LIFT: Off
START: Sit facing away. Lean forward
Set the rear of the Top Cover Cap in place. Secure the two together ACCESSORIES:
and rest forearms on lower thighs. Grip
using the 2 (M6 x 30mm) Phillips Bolts you just removed in Step 5a Handles
handles in overhand grip with palms
and inserting them back into the 2 center holes. facing down and wrists flexed. MOVABLE PULLEY
Secure the Rear Cover Cap to the Frame with 2 (ST4.2 x 19mm) MOTION: Extend wrists and curl handles POSITIONS

Phillips Screws, inserting into the 2 outer holes. Tighten the bolts using toward forearms. Pause at top of motion.
the Phillips Screwdriver provided. Flex wrists to starting position.
TIPS:Lean forward with straight back. Do
c. Repeat item a and b for the Bottom Cover Cap. not round upper or lower spine. Avoid
bending elbows or lifting forearms while
extending wrists. Contract abdominals
MUSCLE GROUPS EXERCISED: Forearm extensors
to stabilize torso.
LEVEL OF DIFFICULTY: Beginner

5b
Perforated 92 SEATED OVERHEAD SEAT: On/Top
Cover Position
TRICEPS EXTENSION
LEG LIFT: On
START:Sit facing away. Grip handles
behind head. Point elbows front at ACCESSORIES:
shoulder height. Handles
MOTION: Extend elbows and press MOVABLE PULLEY
handles overhead. Pause at top of POSITIONS
motion. Bend elbows back to starting
position.
TIPS: Keep elbows in start position
throughout exercise. Do not open
5c elbows to sides. Keep wrists straight.
Maintain upright posture in seated
MUSCLE GROUPS EXERCISED: Triceps
position. Contract abdominals to
LEVEL OF DIFFICULTY: Intermediate stabilize torso.

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 BIO FORCE® EXERCISES ASSEMBLY INSTRUCTIONS
ARMS
Barrel Nut (6mm) and
Seat Support Allen Bolt (5mm) Leg Lift Tube
87 CURVED BAR SEAT: Off Parts used in Frame
BICEPS CURL LEG LIFT: Off STEP 6 & 7 Removable Leg
Stand facing frame. Feet hip width Tube
START: ACCESSORIES: Lat
apart on base. Grip lat bar in underhand Bar/Front Position
grip with thumbs facing outward.
MOTION: Bend elbows and curl bar toward MOVABLE PULLEY
POSITIONS
front of shoulders. Pause at top of
motion. Lower arms to starting position. (5mm)
Allen Wrench
TIPS: Hold elbows at sides of ribcage.
Do not swing elbows forward while (6mm)
curling. Maintain upright posture Allen Wrench
throughout exercise. Avoid tilting torso
back while curling arms. Contract
MUSCLE GROUPS EXERCISED: Biceps, forearm flexors
abdominals to stabilize torso. Upper and Lower Leg Bar
LEVEL OF DIFFICULTY: Beginner Assemblies
Seat

Bracket Seat Support

88 CURVED BAR REVERSE SEAT: Off STEP 6 – Seat Assembly Frame
BICEPS CURL Long Hitch Pin
LEG LIFT: Off a. Remove the bolts from the bottom
START: Stand facing frame. Feet hip width ACCESSORIES: Lat of the seat. M8 x 15mm
apart on base. Grip lat bar in overhand Bar/Front Position Lay the Seat Support Frame on the Allen Bolts (4)
grip with thumbs facing inward. bottom of the Seat making sure the
MOTION: Bend elbows and curl bar toward MOVABLE PULLEY Long Hitch Pin and Bracket are
front of shoulders. Pause at top of POSITIONS facing the same direction as the
motion. Lower arms to starting position. narrow end of the Seat. 6a

TIPS: Hold elbows at sides of ribcage. Insert the 4 Allen Bolts you just
Do not swing elbows forward while removed from the bottom of the Seat.
curling. Maintain upright posture Tighten using the Allen Wrench (5mm)
throughout exercise. Avoid tilting torso provided.
back while curling arms. Contract Short Seat Assembly
MUSCLE GROUPS EXERCISED: Biceps, forearm extensors Removable
abdominals to stabilize torso. Hitch Pin
LEVEL OF DIFFICULTY: Intermediate Leg Tube
Bracket

b. Remove the Long Hitch Pin from the Seat Support

Frame Assembly.
89 SEATED SEAT: On/Bottom Hang the Seat Assembly on the top studs of the
Position Studs
CONCENTRATION Backrest Support Frame.
CURL LEG LIFT: Off

IMPORTANT: Make sure the Bracket on the
Sit facing away. Lean forward ACCESSORIES:
START: Seat Assembly is securely over the stud.
and rest one arm on inside of knee. Handles
Grip one handle in underhand grip Insert the Long Hitch Pin through the holes under
MOVABLE PULLEY Short
with palm facing up. Long the studs to secure the Seat Assembly in place.
POSITIONS Hitch Pin
Hitch Pin
MOTION: Bend elbow and curl handle 6c c. Remove the Short Hitch Pin from the Seat Support
toward front of shoulder. Pause at top of 6b
Frame Assembly.
motion. Lower arm to starting position.
Slide the Removable Leg Tube into the open end
TIPS:Lean forward with straight back.
of the Seat Assembly with the Bracket as shown.
Do not round upper or lower spine.
Hold upper arm in stable position on leg. Re-insert the Short Hitch Pin through the holes in
MUSCLE GROUPS EXERCISED: Biceps, forearm flexors
Contract abdominals to stabilize torso. the Seat Assembly and Removable Leg Tube.
LEVEL OF DIFFICULTY: Beginner Perform on both sides.

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 ASSEMBLY INSTRUCTIONS BIO FORCE® EXERCISES
ARMS

84 SINGLE ARM SEAT: Off

Removable
Leg Tube STANDING LEG LIFT: Off
HAMMER CURL
ACCESSORIES:
STEP 7 – Foot Tube Assembly START: Stand facing away. Feet hip Handles
Leg Lift a. Place the top of the Leg Lift Tube into the Bracket on width apart on base. Grip one handle in
Tube 7a the Removable Leg Tube. neutral grip with thumb facing forward. MOVABLE PULLEY
POSITIONS
Note: The holes, in the top of the Leg Lift Tube, have MOTION: Bend elbow and curl handle
bushings in them, and the warning label is facing the seat. toward front of shoulder. Pause at top of
motion. Lower arm to starting position.
Insert the Barrel Nut through the
Removable Leg Tube and the Leg TIPS:Hold elbow at side of ribcage. Do
not swing elbow forward while curling.
Lift Tube. Add the Allen Bolt and
Barrel Nut with Allen Bolt Maintain upright posture throughout
tighten it using the Allen Wrenches
exercise. Avoid tilting torso to one side
(5 & 6mm) provided. MUSCLE GROUPS EXERCISED: Biceps, forearm extensors
while curling arm. Contract abdominals
LEVEL OF DIFFICULTY: Intermediate/Advanced
to stabilize torso. Perform on both sides.

Removable 85 STANDING SEAT: Off

Leg Tube REVERSE CURL
Upper Leg Bar LEG LIFT: Off
START: Stand facing away. Feet hip width ACCESSORIES:
apart on base. Grip handles in overhand Handles
b. Remove the Leg Bar Cap and Foam Pad from
grip with thumbs facing inward.
one end of the Upper Leg Bar and insert it
through the holes in the middle of the bracket MOTION: Bend elbows and curl handles MOVABLE PULLEY
toward front of shoulders. Pause at top POSITIONS
on the Removable Leg Tube.
of motion. Lower arms to starting
Replace the Foam Pad and Leg Bar Cap. position.
Leg Lift
7b

IMPORTANT: Make sure the Leg Bar Cap Tube TIPS: Hold elbows at sides of ribcage.
is all the way on the Leg Bar. Do not swing elbows forward while
Note: The Upper Leg Bar is longer than the curling. Maintain upright posture
lower one. throughout exercise. Avoid tilting torso
MUSCLE GROUPS EXERCISED: Biceps, forearm extensors
Foam back while curling arms. Contract
c. Remove the Leg Bar Cap and Foam Pad from Pad LEVEL OF DIFFICULTY: Intermediate abdominals to stabilize torso.
one end of the Lower Leg Bar. Insert it through a
set of holes in the bottom of the Leg Lift Tube.
Replace the Foam Pad and Leg Bar Cap. (Twist 7c
to remove easily.) 86 SINGLE ARM SEAT: Off
Lower Leg Bar STANDING LEG LIFT: Off
Note: See page 29 for appropriate Leg REVERSE CURL
ACCESSORIES:
Bar Adjustment. Leg Bar Cap START: Stand facing away. Feet hip Handles
width apart on base. Grip one handle in
overhand grip with thumb facing inward. MOVABLE PULLEY
MOTION: Bend elbow and curl handle POSITIONS

toward front of shoulder. Pause at top of

motion. Lower arm to starting position.
TIPS: Hold elbow at side of ribcage. Do
not swing elbow forward while curling.
Maintain upright posture throughout
exercise. Avoid tilting torso to one side
MUSCLE GROUPS EXERCISED: Biceps, forearm extensors
while curling arm. Contract abdominals
LEVEL OF DIFFICULTY: Intermediate/Advanced to stabilize torso. Perform on both sides.

16 73
 BIO FORCE® EXERCISES ASSEMBLY INSTRUCTIONS
ARMS

81 STANDING BICEPS SEAT: Off Parts used in

CURL LEG LIFT: Off STEP 8
START: Stand facing away. Feet hip ACCESSORIES:
width apart on base. Grip handles in Upright Frame
Handles
underhand grip with thumbs facing Assembly
outward. MOVABLE PULLEY
POSITIONS
MOTION: Bend elbows and curl handles
toward front of shoulders. Pause at top Wrenches
of motion. Lower arms to starting
position.
Left Swing
TIPS: Hold elbows at sides of ribcage. Arm Right Swing
Do not swing elbows forward while Arm
curling. Maintain upright posture
MUSCLE GROUPS EXERCISED: Biceps, forearm flexors
throughout exercise. Avoid tilting torso
LEVEL OF DIFFICULTY: Beginner back while curling arms. Contract Left Adjuster Right Adjuster
abdominals to stabilize torso. Hex Bolt
Hex Bolt (M8 x 49mm)
(M8 x 49mm) Resistance
Off 2 Hex Bolts (M8 x 20mm) Cylinders 2 Hex Bolts (M8 x 20mm)
82 SINGLE ARM SEAT:
with 2 Small Washers with 2 Large Washers
STANDING BICEPS LEG LIFT: Off
CURL
ACCESSORIES:
START: Stand facing away. Feet hip Handles
width apart on base. Grip one handle
STEP 8 – Installing the Swing Arms and Cylinders
in underhand grip with thumb facing Top Cross
MOVABLE PULLEY Standing behind the Bio Force ® Exerciser
outward. POSITIONS Member
MOTION: Bend elbow and curl handle a. With the calibration numbers to the front, slide the Right
toward front of shoulder. Pause at top of 8a Swing Arm onto the Support Rod on the Top Cross Member
motion. Lower arm to starting position. of the Upright Frame.
TIPS:Hold elbow at side of ribcage. Do Use a Large Flat Washer and the Hex Bolt to secure the
not swing elbow forward while curling. Right Swing Arm and tighten it using the 13mm Wrench.
Maintain upright posture throughout
MUSCLE GROUPS EXERCISED: Biceps, forearm flexors exercise. Avoid tilting torso to one side
b. Lift the Knob on the Right Adjuster while sliding it onto the
LEVEL OF DIFFICULTY: Intermediate/Advanced while curling arm. Contract abdominals
to stabilize torso. Perform on both sides.
Swing Arm. Slide it to the number 20. The numbers are
marked on the front of the Swing Arm.
Knob The left or right will be indicated just below the Knob on the
Adjuster’s rear side and the calibration number must show
83 STANDING HAMMER SEAT: Off through the window in the front of the Adjuster.
CURL LEG LIFT: Off
START: Stand facing away. Feet hip width ACCESSORIES:
apart on base. Grip handles in neutral Handles
grip with thumbs facing forward. Lower Cross
Member
MOTION: Bend elbows and curl handles MOVABLE PULLEY
POSITIONS
Right Adjuster
toward front of shoulders. Pause at
top of motion. Lower arms to starting 8c
position.
TIPS: Hold elbows at sides of ribcage.
c. With the warning label facing out, place the bottom of Resistance
Do not swing elbows forward while the Resistance Cylinder on the Support Rod of the Cylinder
curling. Maintain upright posture Lower Cross Member of the Upright Frame with the top
throughout exercise. Avoid tilting torso of the Cylinder laying out to the right of the unit. Use
MUSCLE GROUPS EXERCISED: Biceps, forearm extensors one of the Small Flat Washers and Hex Bolts to secure
back while curling arms. Contract
LEVEL OF DIFFICULTY: Beginner abdominals to stabilize torso. the bottom of the Resistance Cylinder. Tighten the Bolt
with Wrench provided.

Base Frame
Assembly
72 17
 ASSEMBLY INSTRUCTIONS BIO FORCE® EXERCISES
SHOULDERS

All nuts and bolts are 78 STRAIGHT ARM SEAT: Off

installed front-to-rear – PULL-BACK LEG LIFT: Off
M8 x 49mm Hex Bolt
leaving the nut on the rear.
and M8 Acorn Nut START: Stand facing frame. Feet hip width ACCESSORIES:
apart on base. Grip handles in front of Handles
body with thumbs facing up.
d. Lift the Right Swing Arm and the MOTION: Pull arms straight back behind MOVABLE PULLEY
Resistance Cylinder to align the top body. Pause at end of motion. Return POSITIONS
8d of the Cylinder to the bottom of the to starting position.
Right Adjuster. Align the two pieces
TIPS: Keep elbows straight. Maintain
and connect with a Hex Bolt and
upright posture throughout exercise.
8d Acorn Nut making sure the Nut
Do not lean or tilt forward. Keep wrists
is to the rear. straight while pulling back. Contract
Right Tighten it with the Wrenches provided. abdominals to stabilize torso. Perform
MUSCLE GROUPS EXERCISED: Posterior deltoids, latissimus
Swing Arm on both sides.
e. Repeat Step 8a - d for the Left side. LEVEL OF DIFFICULTY: Beginner

79 ROTATOR CUFF - SEAT: Off

DIAGONAL EXTERNAL LEG LIFT: Off
ROTATION
ACCESSORIES:
START:Stand facing side. Grip handle Handles
across body with outside arm. Grip
back of seat with inside hand. MOVABLE PULLEY
POSITIONS
MOTION: Externally rotate shoulder,
pulling arm diagonally across body.
Pause at end of motion. Return to
starting position.
STEP 9 – Attaching Pulleys TIPS: Keep elbow almost straight while
opening arm. Do not bend wrist. Keep
shoulders square. Do not rotate torso
MUSCLE GROUPS EXERCISED: External shoulder rotators
Parts used in to one side. Contract abdominals to
LEVEL OF DIFFICULTY: Intermediate
STEP 9 stabilize torso. Perform on both sides.

12 Cable Guides
10 Small Bushings 80 ROTATOR CUFF - SEAT: Off
2 Large Bushings DIAGONAL INTERNAL LEG LIFT: Off
ROTATION
ACCESSORIES:
START: Stand facing side. Grip handle Handles
in front of body with inside arm. Place
outside hand on hip. MOVABLE PULLEY
MOTION: Internally rotate shoulder, POSITIONS

pulling arm diagonally across body.

Pause at end of motion. Return to
6 Allen Bolts
starting position.
(M10 x 107mm)
6 Acorn Nuts (M10)
TIPS: Keep elbow almost straight while
pulling arm across body. Do not bend
6 Pulleys wrist. Keep shoulders square. Do not
(4 with logos, MUSCLE GROUPS EXERCISED: Internal shoulder rotators
rotate torso to one side. Contract
2 without logos) LEVEL OF DIFFICULTY: Intermediate abdominals to stabilize torso. Perform
on both sides.

18 71
 BIO FORCE® EXERCISES ASSEMBLY INSTRUCTIONS
SHOULDERS
a. Take the 2 Pulleys without the Bio Force ® Logos, 4 Small Bushings, 4 Cable Guides and both them to the
75 ROTATOR CUFF - LOW SEAT: Off bottom rear of the Frame using 2 Allen Bolts and 2 Acorn Nuts.
EXTERNAL ROTATION LEG LIFT: Off NOTE: Position flat side of Cable Guide away from Pulley. See photo 9a.
START: Stand facing side. Bend outside ACCESSORIES:
b.  se 4 Small Bushings, 4 Cable Guides and 2 Pulleys with Bio Force® Logos and mount them to the Top
U
elbow 90 degrees and grip handle in Handles
Frame with the Logos facing each other. Use the 2 Allen Bolts and 2 Acorn Nuts specified.
front of waist. Grip back of seat with
inside hand. NOTE: Position flat side of Cable Guide away from Pulley. See photo 9b.
MOVABLE PULLEY
MOTION: Externally rotate arm to outside. POSITIONS c.  se 2 Small Bushings, 2 Large Bushings, 4 Cable Guides and 2 Pulleys with Bio Force ® Logos and mount
U
Pause at end of motion. Return to them near the ends of the Swing Arms - with the Logo facing out to the front and the Large Bushings between
starting position. the Cable Guide and the Swing Arms. Use the 2 Allen Bolts and 2 Acorn Nuts specified, making sure the Nut is
to the rear.
TIPS: Keep elbow against body while
rotating shoulder. Avoid lifting upper arm NOTE: Position flat side of Cable Guide away from Pulley. See photo 9c.
away from torso. Keep shoulders square. Small
NOTE: For Steps 9a-c – All Nuts and Bolts are installed Bushing
Do not rotate torso to one side. Contract Pulley
MUSCLE GROUPS EXERCISED: External shoulder rotators front -to -rear – leaving the Nut on the rear.
abdominals to stabilize torso. Perform on Top Frame
LEVEL OF DIFFICULTY: Beginner Small
both sides. Bushing
9b

9b Allen Bolt
Acorn Nut
(M10 x 107mm)
(M10)
76 ROTATOR CUFF - SEAT: Off Cable Guide
Cable
Guide
INTERNAL ROTATION LEG LIFT: Off (flat side)
(flat side)

START: Stand facing side. Bend inside ACCESSORIES:

elbow 90 degrees and grip handle Handles

in front of waist. Place outside hand 9c Small
on hip. MOVABLE PULLEY
Bushing Pulley
POSITIONS Allen Bolt Large
MOTION: Internally rotate arm across (M10 x 107mm) Bushing
body. Pause at end of motion. Return
Swing
to starting position. Arm
Cable
TIPS: Keep elbow against body while 9c Guide
(flat side) Cable
rotating shoulder. Avoid pulling upper Guide Acorn Nut
arm across torso. Keep shoulders (flat side) (M10)
square. Do not rotate torso to one
MUSCLE GROUPS EXERCISED: Internal shoulder rotators
side. Contract abdominals to stabilize 9a
LEVEL OF DIFFICULTY: Beginner torso. Perform on both sides.
Allen Bolt
Acorn Nut (M10 x 107mm)
(M10)
Small
77 ROTATOR CUFF - HIGH SEAT: Off Bushing
Small
EXTERNAL ROTATION LEG LIFT: Off Bushing Pulley
Cable
without
START: Stand facing frame. Feet hip ACCESSORIES: 9a Logo
Guide
Cable Guide (flat side)
width apart on base. Bend one elbow Handles (flat side)
90 degrees at shoulder. Grip handle Bottom of the
with palm facing down. Upright Frame
MOVABLE PULLEY
MOTION: Externally rotate shoulder, POSITIONS
pulling hand above elbow. Pause at top
of motion. Return to starting position. Parts used in STEP 10 STEP 10 – Cable Assemblies
Chrome
TIPS: Hold elbow at shoulder height while Pulley a. Stretch out and untangle the
rotating. Keep wrist straight. Do not pull Cable. Slide the Chrome Pulley
arm back or rotate torso. Contract to one end of the Cable. Slide
abdominals to stabilize torso. Perform the other 2 Pulleys to the other
MUSCLE GROUPS EXERCISED: External shoulder rotators
on both sides. end of the Cable. This will help
LEVEL OF DIFFICULTY: Intermediate
Pulley (2) Shoulder Bolt keep the Cable untangled
(M8 x 110mm) during stringing.
Acorn Nuts (M8)
(continued on next page)

70 19
 ASSEMBLY INSTRUCTIONS BIO FORCE® EXERCISES
SHOULDERS

M8 x 110mm
Shoulder Bolt
b. Using a Shoulder Bolt and Acorn Nut, attach the Chrome 72 SINGLE ARM SEATED SEAT: On/Top
Pulley to the Bracket on the right Top Frame as shown. FRONT RAISE Position
Keep the Large Clip to the front and the Nut toward the LEG LIFT: On
Large Clip
START: Sit facing away. Grip one handle
rear. The Chrome Pulley must be able to swivel.
with arm at side, thumb facing in. ACCESSORIES:
String the Cable down over the Pulley on the Top Frame, Handles
MOTION: Raise arm in front of body.
just above the Perforated Cover. Pause at top of motion. Lower arm MOVABLE PULLEY
POSITIONS

Note: You may need a step ladder to reach this high. to starting position.
TIPS: Raise arm to shoulder level or
slightly higher. Keep elbow almost
M8 Acorn Nut
straight. Do not let wrist bend while
10b Chrome lifting. Maintain upright posture in
Pulley Stringing The Cable seated position. Contract abdominals
1.  uide the Cable through the Rear
G to stabilize torso. Perform on both sides.
MUSCLE GROUPS EXERCISED: Anterior deltoids
Cable Guide first, then through the
LEVEL OF DIFFICULTY: Intermediate/Advanced
Front Cable Guide. The Cable must
be to the outside of the Top and Rear Cable
Bottom Support Rods and to the Guide

inside of the bottom rear Pulley.

Front Cable On/Top
2. Go around the bottom Pulley by String Cable behind Guide 73 SEATED LATERAL RAISE SEAT:
1 Position
stringing the Cable through the Swing Arm - to the START:Sit facing away. Grip handles with
Front Cable Guide. Then string outside of the Top and LEG LIFT: On
arms at sides, thumbs facing forward.
Bottom Support Rod Swing
the Cable through the Rear Arm
ACCESSORIES:
MOTION: Raise arms laterally. Pause at Handles
Cable Guide. Rear Cable Front Cable
top of motion. Lower arms to starting
Guide Guide
3. String the Cable to the inside of • position. MOVABLE PULLEY
the Swing Arm Pulley by feeding • POSITIONS
Crossbar TIPS: Raise arms to shoulder level or
the Cable through the Front Cable slightly higher. Keep elbows almost
Hooks
Guide first, then through the Rear straight. Do not let wrists bend while
Cable Guide. • 3
•• • lifting. Maintain upright posture in
4. Hook the Pulley on the Cable 5 seated position. Contract abdominals
Assembly to the Hook at the rear to stabilize torso.
of the Base Frame Assembly by
MUSCLE GROUPS EXERCISED: Medial deltoids
loosening the Phillips Bolt until
LEVEL OF DIFFICULTY: Beginner
the Hook on the Pulley can be
attached to the Hook at the
Rear of the Base Frame. Tighten the
Phillips Bolt to keep the Pulley from
coming off of the Hook. 74 SINGLE ARM SEATED SEAT: On/Top
5. Run the Cable up to the Crossbar LATERAL RAISE Position
string LEG LIFT: On
and hook the last Pulley to a hook point behind START: Sit facing away. Grip one handle
on the Crossbar. Cylinder with arm at side, thumb facing forward. ACCESSORIES:
4
c. Repeat Steps a and b for the left side. Rear Base Frame Handles
2 MOTION: Raise arm laterally. Pause at
Pulley Hook
d. Go back and make sure the path of the top of motion. Lower arm to starting MOVABLE PULLEY
Cable appears like the photo and the Pulley Bolt position. POSITIONS
Cable is not pinched at any point. Bottom Pulley
TIPS: Raise arm to shoulder level or
e. 
IMPORTANT: Now, go back and Front Cable
Guide
slightly higher. Keep elbow almost
tighten all Bolts on the upright frame straight. Do not let wrist bend while
that have only been hand tightened in lifting. Maintain upright posture in
previous assembly steps. The Bolts are seated position. Contract abdominals
shown with a (•) in the image above. Rear Cable to stabilize torso. Perform on both sides.
Guide MUSCLE GROUPS EXERCISED: Medial deltoids
LEVEL OF DIFFICULTY: Intermediate/Advanced

20 69
 BIO FORCE® EXERCISES ASSEMBLY INSTRUCTIONS
SHOULDERS

69 SINGLE ARM SEAT: Off Lat Bar

STANDING REAR LEG LIFT: Off
DELTOID ROWS ACCESSORIES:

START: Stand facing frame. Feet hip width Handles

apart on base. Grip one handle in front
of body with palm facing down.
MOVABLE PULLEY
MOTION:Bend elbow and pull up and POSITIONS Accessories Hooks
back. Pause at top of motion. Straighten
elbow and return to starting position. a. Attach the Lat Bar to the Large
TIPS: Pull elbow slightly behind shoulder
Clips on the end of the Cables
line. Keep elbow lifted and bent at a at the Chrome Pulleys on the Top
90 degree angle. Do not lift wrist higher Frame, with the warning label to
than elbow or shoulder. Contract abdomi- the front.
MUSCLE GROUPS EXERCISED: Posterior deltoids
nals to stabilize torso. Perform on both Then store the Lat Bar in the Hooks
LEVEL OF DIFFICULTY: Intermediate/Advanced
sides. provided on the Top Frame.

b. Attach the Handles to the Large

Clips on the end of the Cables at
70 REAR CABLE SEAT: Off the Pulleys on the Crossbar.
CROSSOVER LEG LIFT: Off
Note: You can store the Foot
START: Stand facing frame. Feet hip width ACCESSORIES: Harnesses on the hook point at
apart on base. Cross cables and grip Handles the bottom rear of the Leg Lift
handles at waist level. Tube when the Bio Force ®
MOTION: Open arms to sides. Pause at MOVABLE PULLEY Exerciser is not in use.
end of motion. Close arms and return POSITIONS

to starting position.
TIPS: Open arms until elbows are in Handle Handle
line with shoulders. Keep arms almost
straight throughout motion. Align wrists
with elbows. Maintain upright posture
throughout exercise. Contract
MUSCLE GROUPS EXERCISED: Posterior deltoids
abdominals to stabilize torso.
LEVEL OF DIFFICULTY: Beginner

71 SEATED FRONT RAISE SEAT: On/Top

Position
START: Sit facing away. Grip handles
LEG LIFT: On
with arms at sides, thumbs facing in.
ACCESSORIES:
MOTION: Raise arms in front of body.
Handles
Pause at top of motion. Lower arms
to starting position. MOVABLE PULLEY
POSITIONS Foot Harness
TIPS: Raise arms to shoulder level or
slightly higher. Keep elbows almost
straight. Do not let wrists bend while
lifting. Maintain upright posture in
seated position. Contract abdominals
to stabilize torso.
MUSCLE GROUPS EXERCISED: Anterior deltoids
LEVEL OF DIFFICULTY: Beginner

68 21
 PARTS LIST BIO FORCE® EXERCISES
SHOULDERS
PART # DESCRIPTION QTY PART # DESCRIPTION QTY

7051-3 lower leg bar 1 7051-78 M19 metal bushing 4 66 STANDING LATERAL SEAT: Off
7051-5 upper leg bar 1 7051-79 M8 x 30mm x 2t washer 2
7051-6 leg tube 1 7051-80 M8 x 20mm hex bolt 4
RAISE LEG LIFT: Off
7051-7L left seat handle bar 1 7051-81 ST4.2 x 10mm phillips screw 8 START: Stand facing away. Feet hip width ACCESSORIES:
7051-7R right seat handle bar 1 7051-82 M8 x 20mm x 2t washer 2 apart on base. Grip handles with arms Handles
7051-8 seat support frame 1 7051-83 large clip (M8) 4
at sides, thumbs facing front.
7051-11 backrest handlebar 1 7051-84 small clip (M6) 2
7051-12 perforated cover 1 7051-85 M10 x 72mm allen bolt 2 MOTION: Raise arms laterally. Pause at MOVABLE PULLEY
7051-14 hydraulic sleeve 2 7051-86 M10 x 30mm allen bolt 6 top of motion. Lower arms to starting POSITIONS
7051-19 padded pulley holder 2 7051-87 M10 spring washer 6 position.
7051-22 lat bar 1 7051-88 M8 x 45mm allen bolt 2
7051-23 backrest handle bar grip 3 7051-89 M8 nylon nut 2 TIPS: Raise arms to shoulder level or
7051-25 lat bar cap 2 7051-91 M10 x 38mm allen bolt 2 slightly higher. Keep elbows almost
7051-26 lat bar grip 2 7051-92 M8 x 25mm allen bolt 4 straight. Maintain upright posture
7051-27 square tube cap 2 7051-93 M5 x 5mm phillips bolt 2 throughout exercise. Do not lean or
7051-28 backrest 1 7051-94 M10 x 112mm allen bolt 2
tilt backward. Keep wrists straight
7051-29 seat 1 7051-95 M8 x 15mm allen bolt 8 MUSCLE GROUPS EXERCISED: Medial deltoids
7051-30 leg bar cap 4 7051-96 M10 x 57mm allen bolt 2
while raising arms. Contract abdominals
LEVEL OF DIFFICULTY: Beginner to stabilize torso.
7051-31 foam pad 4 7051-97 M8 x 40mm allen bolt 2
7051-33 lanyard 2 7051-98 long hitch pin w/lanyard (M8 x 93mm) 1
7051-34 plastic bushing 10 7051-99 M6 x 10mm allen bolt 8
7051-35 bumper 3 7051-100 M6 spring washer 8
7051-36 round pad 9 7051-101 short hitch pin w/lanyard (M8 x 53mm) 1
7051-37 pulley cover 12 7051-102 M6 barrel nut 1 67 SINGLE ARM SEAT: Off
7051-38 pulley 12 7051-103 M6 x 20mm allen bolt 1 STANDING LATERAL LEG LIFT: Off
7051-40L left plastic roller cap 1 7051-104 13mm & 17mm hex wrench 2 RAISE ACCESSORIES:
7051-40R right plastic roller cap 1 7051-105 8mm allen wrench 1
START: Stand facing away. Feet hip Handles
7051-41 roller 2 7051-106 6mm allen wrench 1
7051-42 front bottom cover cap 1 7051-107 5mm allen wrench w/phillips screwdriver 1 width apart on base. Grip one handle
7051-43 rear cover cap 2 7051-110 padded pulley holder 2 with arm at side, thumb facing front. MOVABLE PULLEY
7051-44 foot harness 2 7051-111 M5 x 16mm phillips bolt 2 POSITIONS
7051-45 handle assembly 2 7051-112 cable guide B 8 MOTION: Raise arm laterally. Pause at
7051-46 hydraulic end cap 2 7051-113 M10 x 65mm allen bolt 4 top of motion. Lower arm to starting
7051-47 hydraulic bushing 2 7051-114 cable (5 x 5155mm) 2 position.
7051-49L left front adjuster 1 7051-115 M10 x 107mm allen bolt 6
7051-49R right front adjuster 1 7051-116 cable guide A 12
TIPS: Raise arm to shoulder level or
7051-50 roller 12 7051-117 small bushing 10 slightly higher. Keep elbow almost
7051-51 roller 4 7051-118 large bushing 2 straight. Maintain upright posture
7051-52L left rear adjuster 1 7051-126 base plate 1 throughout exercise. Do not lean or
MUSCLE GROUPS EXERCISED: Medial deltoids
7051-52R right rear adjuster 1 7051-127 chrome pulley holder 2 tilt backward. Keep wrist straight while
7051-53 clip 2 7051-130 base frame 1 LEVEL OF DIFFICULTY: Intermediate/Advanced
raising arm. Contract abdominals to
7051-54 adjust handle 2 7051-131 leg lift tube 1
stabilize torso. Perform on both sides.
7051-55 hook grip 2 7051-132 backrest support frame 1
7051-56 front top cover cap 1 7051-133L left top frame 1
7051-57 cover logo 1 7051-133R right top frame 1
7051-58 phillips bolt 12 7051-134 end cap 2 68 STANDING REAR SEAT: Off
7051-59 M8 x 110mm shoulder bolt 2 7051-135 round tube cap 6
DELTOID ROWS LEG LIFT: Off
7051-60 M10 acorn nut 18 7051-136 round tube cap 4
7051-61 metal bushing 24 7051-140 upright frame 1 START: Stand facing frame. Feet hip width ACCESSORIES:
7051-62 bearing (6202ZZ) 12 7051-141 crossbar 1 apart on base. Grip handles in front of Handles
7051-63 aluminum decoration cover 4 7051-142L left swing arm 1 body with palms facing down.
7051-65 M6 x 30mm phillips bolt 6 7051-142R right swing arm 1
7051-66 ST4.2 x 19mm phillips screw 10 MOTION:Bend elbows and pull up and MOVABLE PULLEY
7051-67 handle axle 2 back. Pause at top of motion. Straighten POSITIONS
NOT SHOWN ON EXPLODED VIEW
7051-68 locking sheet 2 elbows and return to starting position.
7051-69 spring 2 7051-143 Ab Strap (not shown) 1
7051-70 5 axle 6 BF-DVD Basic Instructional Workout DVD 1 TIPS: Pull elbows slightly behind shoulder
7051-71 8 axle 2 7051-CGFP Cable Guide Fastener Pack 1 line. Keep elbows lifted and bent at a 90
BF-WM Workout Chart - male 1
7051-72 bearing (608Z) 2 degree angle. Do not lift wrists higher
7051-73 M8 acorn nut 4 BF-WF Workout Chart - female 1
7051-FP Fastener Pack 1
than elbows or shoulders. Contract
7051-74 M5 nylon nut 10 abdominals to stabilize torso.
7051-75 M5 x 32mm allen bolt 10 7051-M Owner’s Manual 1 MUSCLE GROUPS EXERCISED: Posterior deltoids
7051-76 M8 x 49mm hex bolt 2 7051-B Binder 1
BF-NG Nutrition Guide 1 LEVEL OF DIFFICULTY: Beginner
7051-77 resistance cylinder 2
The part numbers with an * are wearable parts, which are subject to natural wear and which must be replaced after intensive or long-term use. In this case,
please contact Customer Service.

22 67
 CARE AND STORAGE BIO FORCE® EXERCISES
SHOULDERS

• O nce your equipment is assembled, make sure it is on a solid, level 60 SEATED SHOULDER SEAT: On/Top
surface with plenty of clearance behind and in front of your equipment. PRESS Position
• Store your equipment in an area away from children and high traffic areas. LEG LIFT: On
START: Sit facing away. Grip handles
• Wipe your equipment down with a soft, damp cloth frequently to prevent with thumbs facing in. Elbows bent ACCESSORIES:

accumulation of sweat and dirt. 90 degrees at shoulder level. Handles

• We recommend white lithium grease if lubrication is needed. MOTION:Extend elbows and press MOVABLE PULLEY
arms overhead. Pause at top of motion. POSITIONS
• Regularly check the following parts for signs of fraying or other wear: the
Handles, Ankle Cuffs, Cables, Pulleys, Large and Small Clips and Frame. Bend elbows back to starting position.
If a part needs to be replaced, do not use the equipment until it is repaired. TIPS: Press arms up in arcing motion
• Make sure the Clips and Hitch Pins are securely in place. until hands almost touch. Keep elbows
and wrists in line with shoulders. Do
• Check that the Cables are traveling correctly in the groove of each Pulley.
not lower elbows below shoulder line.
• Make sure Chrome Pulleys pivot easily. Maintain straight wrists. Contract
MUSCLE GROUPS EXERCISED: Deltoids
• Check that Leg Bar Caps are securely in Leg Bar Tubes. abdominals to stabilize torso.
LEVEL OF DIFFICULTY: Beginner
• Lat Bar should always be kept in the hooks at the top of the equipment.
• Periodically check bolts to be sure they are all tight.

61 SINGLE ARM SEAT: On/Top

SHOULDER PRESS Position
To move for storage: START: Sit facing away. Grip one handle
LEG LIFT: On

with thumb facing in. Elbow bent 90 ACCESSORIES:

We recommend you use 2 people when moving the equipment.
degrees at shoulder level. Handles
Make sure nothing is in your way before moving exerciser.
MOTION:Extend elbow and press arm MOVABLE PULLEY
Grab frame securely from behind the Bio Force ® Exerciser, place your foot on overhead. Pause at top of motion. POSITIONS
the Rear Cross Member (as shown in figure 1), tilt back until wheels engage, Bend elbow back to starting position.
roll across the floor to your desired location (figure 2).
TIPS: Press arm up in arcing motion to
Slowly let the front of the Bio Force ® Exerciser down by holding the top of the midline over head. Keep elbow and wrist
Frame and placing your foot against the Rear Cross Member until the Frame in line with shoulder. Do not lower elbow
Plate is on the floor. below shoulder line. Maintain straight
wrist. Contract abdominals to stabilize
MUSCLE GROUPS EXERCISED: Deltoids
torso. Perform on both sides.
LEVEL OF DIFFICULTY: Intermediate/Advanced
We recommend
you use 2 people
when moving the
equipment.
62 SHOULDER SHRUGS SEAT: Off
START: Stand facing frame. Feet hip width LEG LIFT: Off
apart on base. Grip lat bar in front of ACCESSORIES: Lat
thighs with thumbs facing in. Bar/Front Position
MOTION:Shrug shoulders up with straight
arms. Pause at top of motion. Lower MOVABLE PULLEY
shoulders to starting position. POSITIONS

figure 1 TIPS: Maintain upright posture throughout

exercise. Contract triceps muscles to
stabilize arm. Do not bend elbows while
CAUTION shrugging. Contract abdominals to
stabilize torso.
When transporting for storage we
recommend two people move this unit. MUSCLE GROUPS EXERCISED: Trapezius
LEVEL OF DIFFICULTY: Beginner
figure 2

24 65
 BIO FORCE® EXERCISES EXERCISE GUIDELINES
CHEST & BACK

Off
IMPORTANT
59 STANDING STRAIGHT SEAT:
ARM PULL DOWN LEG LIFT: Off
Please review this section before you begin exercising.
START: Stand facing frame. Feet hip width ACCESSORIES:
apart on base. Grip lat bar in wide grip Lat Bar/Lat Tower range of motion. This should be followed by 5 to 10
with palms facing down. Position IMPORTANT: minutes of stretching. Refer to the stretches found on
pages 40 and 41 of this manual. Never push yourself
MOTION: Pull arms straight down toward MOVABLE PULLEY If you are over 35 and have been inactive for
POSITIONS beyond a point of gentle tension or strain. Keep your
hips. Pause at end of motion. Raise several years, you should consult your physician,
movements gentle, rhythmic and controlled.
arms back to starting position. who may or may not recommend a graded
TIPS: Keep arms straight throughout exercise test. Your physician can also assist Muscle Toning or Cardio Workout
exercise. Do not bend elbows while you in determining the Target Heart Rate Zone
Your warm-up should be followed by either a
pulling down. Maintain upright posture. appropriate for your age and physical condition.
workout with the Bio Force ® Exerciser or a cardio
Do not lean forward or back. Contract You should also consult your physician if you workout, depending on which workout you are doing.
abdominals to stabilize torso. have the following: Regardless of which workout you are doing, build
MUSCLE GROUPS EXERCISED: Latissimus, posterior deltoid
LEVEL OF DIFFICULTY: Intermediate • High blood pressure up as your current fitness level allows and progress
at a rate that is comfortable to you.
• High cholesterol
• Asthma For the first week or so, you may feel some muscle
soreness. This is quite normal and will disappear in
• Heart trouble
a matter of days. If you experience major discomfort,
• Family history of early stroke or you may be on a regimen that is too advanced for you
heart attack deaths or you may have increased your program too rapidly.
• Frequent dizzy spells
• Extreme breathlessness after mild exertion Cool Down and Stretching
• Arthritis or other bone problems Your workout should be followed by a cool down.
The cool down should consist of 5 to 10 minutes of
• Severe muscular, ligament or tendon
gentle exercise, followed by stretching. Refer to the
problems
stretches found on pages 40 and 41 of this manual.
• Other known or suspected disease Never push yourself beyond a point of gentle tension
• If you experience any pain or tightness or strain. Keep your movements gentle, rhythmic
in your chest, an irregular heartbeat or and controlled.
shortness of breath, stop exercising
immediately. Consult your physician
before continuing. CONVERSION TABLE
• Pregnant American POUNDS is equal to in Kg
5 2,27
• Balance impairment 10 4,54
• Taking medications that affect heart rate 15 6,81
20 9,08
25 11,35
30 13,62
35 15,89
Workout Phases 40 18,16
Regardless of whether you are working out with your 45 20,43
50 22,07
Bio Force ® Exerciser or doing a cardio workout, your 55 24,97
workout should consist of the following three phases. 60 27,24
65 29,51
Warm-Up 70 31,78
75 34,05
To prevent injury and maximize performance, we 80 36,32
recommend that each workout period should start with 85 38,59
a warm-up. Your warm-up should gently prepare your 90 40,86
95 43,13
muscles for the coming exertion. Start by doing 5 to 100 45,40
10 minutes of gentle exercise (such as walking) that 105 47,23
gradually increases your heart rate and loosens up 110 49,94
115 52,20
your muscles. Your warm-up exercise should be 120 54,48
aerobic in nature and only require an easy, unforced 125 56,75

64 25
 EXERCISE GUIDELINES BIO FORCE® EXERCISES
CHEST & BACK

When to Exercise Clothing 56 SINGLE ARM SEAT: On/Bottom

STANDING ROW - Position
The hour just before the evening meal is a popular time All exercise clothing should be loose-fitting to permit
OVERHAND POSITION LEG LIFT: On
for exercise. The late afternoon workout provides a freedom of movement, and should make the wearer
Stand facing frame. Rest legs ACCESSORIES:
welcome change of pace at the end of the work day feel comfortable and self-assured. START:
and helps dissolve the day’s worries and tensions. against pads. Bend knees slightly. Grip Handles
Never wear rubberized or plastic clothing, garments like one handle with thumb facing inward. MOVABLE PULLEY
Another popular time to work out is early morning, this can interfere with the evaporation of perspiration POSITIONS
before the work day begins. Advocates of the early start and can cause body temperature to rise to dangerous MOTION: Bend elbow and pull handle
say it makes them more alert and energetic on the job. levels. toward waist. Pause at end of motion.
Extend elbow and return to starting
Among the factors you should consider in developing Wear comfortable, supportive athletic shoes with position.
your workout schedule are personal preference, job non-slip soles, such as running or aerobic shoes.
TIPS: Keep elbow close to side while
and family responsibilities, availability of exercise
pulling. Maintain upright posture. Do not
facilities and weather. It’s important to schedule your Tips to Keep You Going lean forward or back. Keep shoulders
workouts for a time when there is little chance that you MUSCLE GROUPS EXERCISED: Latissimus, biceps,
1. Adopt a specific plan and write it down. level. Do not rotate side while pulling.
will have to cancel or interrupt them because of other posterior deltoids
Contract abdominals to stabilize back.
demands on your time. 2. Keep setting realistic goals as you go LEVEL OF DIFFICULTY: Intermediate/Advanced Perform on both sides.
You should not exercise strenuously during extremely along, and remind yourself of them often.
hot, humid weather or within two hours after eating. 3. Keep a log to record your progress and
Heat and/or digestion both make heavy demands on make sure to keep it up-to-date. See 57 STANDING ROW - SEAT: On/Bottom
the circulatory system, and in combination with charts in this booklet. UNDERHAND Position
exercise can be an over-taxing double load. POSITION LEG LIFT: On
4. Include weight and/or percent body fat
measures in your log. Extra pounds can START: Stand facing frame. Rest legs ACCESSORIES:
Measuring Your Heart Rate easily creep back. against pads. Bend knees slightly. Grip Handles
When checking Heart Rate during a workout, take your handles with thumbs facing outward.
5. Enlist the support and company of your MOVABLE PULLEY
POSITIONS
pulse within five seconds after interrupting exercise family and friends. MOTION: Bend elbows and pull handles
because it starts to go down once you stop moving. toward waist. Pause at end of motion.
6. Update others on your successes.
Count pulse for 10 seconds and multiply by six to get Extend elbows and return to starting
the per-minute rate. 7. Avoid injuries by pacing yourself and position.
including a warm up and cool down TIPS: Keep elbows close to sides while
period as part of every workout.
Target Heart Rate pulling. Squeeze shoulder blades togeth-
8. Reward yourself periodically for a job er. Maintain upright posture. Do not lean
Aerobic intensity guidelines for healthy adults are MUSCLE GROUPS EXERCISED: Latissimus, biceps,
well done! forward or back. Contract abdominals
generally set at 60 to 85 percent of heart rate. But, if posterior deltoids
to stabilize back.
you’re out of shape, remember that moderate to low LEVEL OF DIFFICULTY: Beginner
level and consistent cardiovascular training – well below
the standard recommendations set forth – can result in
substantial and beneficial effects to your health and can
58 SINGLE ARM SEAT: On/Bottom
greatly improve cardiovascular endurance. Position
STANDING ROW -
You can use the following calculation to determine what UNDERHAND LEG LIFT: On
percentage of your heart rate you are working at: POSITION ACCESSORIES:
% heart rate = (220 - age) x %. START: Stand facing frame. Rest legs Handles
Using this calculation, a 70% heart rate for a 40 year against pads. Bend knees slightly. Grip MOVABLE PULLEY
one handle with thumb facing outward. POSITIONS
old would be (220 - 40) x 70% or 126. Thus, this
individual would need to reach 126 beats per minute MOTION: Bend elbow and pull handle
to equal a 70% heart rate. toward waist. Pause at end of motion.
Extend elbow and return to starting
The above recommendations are guidelines. position.
People with any medical limitations should
discuss this formula with their physician. TIPS: Keep elbow close to side while
pulling. Maintain upright posture. Do not
MUSCLE GROUPS EXERCISED: Latissimus, biceps,
lean forward or back. Keep shoulders
posterior deltoids
level. Do not rotate side while pulling.
LEVEL OF DIFFICULTY: Intermediate/Advanced Contract abdominals to stabilize back.
Perform on both sides.

26 63
 BIO FORCE® EXERCISES BIO FORCE® SYSTEM
CHEST & BACK

53 STANDING ROW - SEAT: On/Bottom The Bio Force ® Exerciser is more than just a strength 2. Proper Nutrition. All of the strength training in the
NEUTRAL POSITION Position training machine; it is a total body exercise and nutrition world can’t overcome a poor diet. If you truly want to
START: Stand facing frame. Rest legs LEG LIFT: On system. It is a “fitness for life” plan that goes hand in get in the best shape of your life, you need to give your
against pads. Bend knees slightly. Grip ACCESSORIES: hand with an overall healthy lifestyle. body the right “fuel!” Included with your Bio Force ®
handles with thumbs facing up. Handles Today, all fitness research recommends both Exerciser you will find a booklet entitled “Nutrition
cardiovascular exercise and strength conditioning Guide.” The Nutrition Guide included was developed
MOTION: Bend elbows and pull handles MOVABLE PULLEY
POSITIONS to achieve balanced fitness. By improving your by a nutritionist. It includes a complete and thorough
toward waist. Pause at end of motion.
cardiovascular fitness you will strengthen your heart diet program designed to help you eat healthy foods
Extend elbows and return to starting
and lungs, increase your stamina and endurance, and in the right portions. Review this plan carefully
position.
and help with weight loss. Strength conditioning and follow its recommendations for the duration of
TIPS: Keep elbows close to sides the 8 week program.
while pulling. Squeeze shoulder blades adds lean muscle to your body, which increases
together. Maintain upright posture. Do your body’s metabolism. And we all know that a 3. Aerobic Exercise. The Bio Force ® System includes
not lean forward or back. Contract healthy eating plan is an important part of any a cardio workout program. You can achieve an effective
MUSCLE GROUPS EXERCISED: Latissimus, biceps, balanced fitness program.
abdominals to stabilize back. cardio workout from a variety of activities, such as
posterior deltoids
The Bio Force ® System is designed to help you walking, hiking, swimming and jogging. We recommend
LEVEL OF DIFFICULTY: Beginner
achieve a balanced fitness program. The system that you do a cardio workout for at least 30 minutes,
consists of three parts: 3 times a week. You can easily alternate days for your
Bio Force ® and cardio workouts. Again, the frequency
54 SINGLE ARM SEAT: On/Bottom 1. Strength Training. The Bio Force ® Exerciser was and duration of your workouts will depend on your
STANDING ROW - Position designed to help you strengthen your upper and lower current fitness level and goals. Please refer to the
NEUTRAL POSITION LEG LIFT: On body. We recommend that you work out for at least 30 Cardiovascular Workout section on pages 83 and 85
ACCESSORIES:
minutes, 3 times a week. However, the frequency and to determine the workout that is appropriate for you.
START: Stand facing frame. Rest legs duration of your workouts will depend on your current
against pads. Bend knees slightly. Grip Handles For best results, we recommend that you begin with
fitness level and goals.
one handle with thumb facing up. MOVABLE PULLEY Eric Lichter’s 8 Week Body Transformation Plan on
MOTION: Bend elbow and pull handle POSITIONS pages 30-39 of this manual.
toward waist. Pause at end of motion.
Extend elbow and return to starting
position.
TIPS: Keep elbow close to side while BIO FORCE® WORKOUT
pulling. Maintain upright posture. Do not
lean forward or back. Keep shoulders
MUSCLE GROUPS EXERCISED: Latissimus, biceps,
level. Do not rotate side while pulling.
posterior deltoids
Contract abdominals to stabilize back. IMPORTANT EXERCISE 4. Keep track of how many sets and repetitions of
LEVEL OF DIFFICULTY: Intermediate/Advanced AND SAFETY TIPS each exercise you are able to do at first. You will
Perform on both sides.
be surprised at how quickly you progress. In just a
1. Review this Owner’s Manual/Exercise Book few weeks you’ll probably be able to complete all
and the video completely before you begin your of the sets and repetitions at the resistance level
55 STANDING ROW - SEAT: On/Bottom exercise program. Remember to follow the you choose.
OVERHAND Position instructions exactly – they have been developed
POSITION LEG LIFT: On with your health and safety in mind. 5. Progress slowly. If you are very sore and tired after
your workout, you are working at a level that is too
START: Stand facing frame. Rest legs ACCESSORIES: 2. Perform the exercises at a slow and controlled hard. Great results can be obtained by working at
against pads. Bend knees slightly. Grip Handles speed. For best results, perform all of the a level that challenges you, but doesn’t create
handles with thumbs facing inward. exercises at the tempo demonstrated in the video.
MOVABLE PULLEY soreness and excessive fatigue.
MOTION: Bend elbows and pull handles POSITIONS Working at a fast pace is not recommended, and
toward waist. Pause at end of motion. may compromise your safety and results. 6. It is important that you know how to work out
Extend elbows and return to starting safely and properly. These safety steps are for your
3. You may not be able to complete all of the sets benefit and you should follow them closely to
position. and repetitions suggested at first. When you feel maximize the effectiveness of your workout routine.
TIPS: Keep elbows close to sides your muscles fatiguing, or are unable to work
while pulling. Squeeze shoulder blades with good form and technique, decrease your 7. You should begin to feel results within one to two
together. Maintain upright posture. Do resistance level or take a short break and rest. weeks of working out with your equipment. Look for
MUSCLE GROUPS EXERCISED: Latissimus, biceps, better posture and the feeling of more strength and
not lean forward or back. Contract
posterior deltoids
abdominals to stabilize back. efficiency in your muscles.
LEVEL OF DIFFICULTY: Beginner

62 27
GETTING STARTED ON YOUR BIO FORCE® EXERCISER BIO FORCE® EXERCISES
CHEST & BACK

Bio Force ® Pulley Positions 50 SINGLE ARM SEAT: On/Bottom

The Bio Force ® Exerciser uses a simple system of Cables, Pulleys SEATED PULL OVER Position
and Hooks to perform over 100 body shaping exercises. Below you LEG LIFT: On
START: Sit facing away. Feet on base.
will find a diagram indicating the possible Moveable Pulley and Grip one handle with palm facing forward. ACCESSORIES:
Accessories Hooks position. Handles/Lat Tower
MOTION: Pull arm forward and down
until handle is at waist level. Pause at MOVABLE PULLEY
Lat Tower Hooks end of motion. Raise arm back to POSITIONS
(Upright Frame Hooks)
starting position.
TIPS: Keep arm straight throughout
exercise. Do not bend elbow while
pulling down. Maintain upright posture.
Do not tip or rotate torso. Contract
abdominals to stabilize torso. Perform
MUSCLE GROUPS EXERCISED: Latissimus, posterior deltoid
on both sides.
LEVEL OF DIFFICULTY: Intermediate/Advanced

51 STRAIGHT ARM SEAT: On/Bottom

LATERAL PULL DOWN Position
Slide and Lock
LEG LIFT: On
Adjuster START: Sit facing away. Feet on base.
Crossbar Grip handles with palms facing ACCESSORIES:
Hooks Handles/Lat Tower
outward.
MOTION: Pullarms down laterally until MOVABLE PULLEY
handles are at waist level. Pause at end POSITIONS

of motion. Raise arms back to starting

position.
TIPS: Keep arms straight throughout
exercise. Do not bend elbows while
pulling down. Maintain upright posture.
Do not round lower back. Keep
MUSCLE GROUPS EXERCISED: Latissimus
shoulders pulled down away from ears.
LEVEL OF DIFFICULTY: Beginner Contract abdominals to stabilize torso.

Upright Frame
Side Hooks
52 SINGLE STRAIGHT ARM SEAT: On/Bottom
LATERAL PULL DOWN Position
LEG LIFT: On
START: Sit facing away. Feet on base.
Rear Base Grip one handle with palm facing ACCESSORIES:
Hooks outward. Handles/Lat Tower

Middle Base MOTION: Pull arm down laterally until MOVABLE PULLEY
handle is at waist level. Pause at end POSITIONS
Hooks
of motion. Raise arm back to starting
Front Base position.
Hooks
TIPS: Keep arm straight throughout
exercise. Do not bend elbow while pulling
down. Maintain upright posture. Do not
tip or rotate torso. Contract abdominals
MUSCLE GROUPS EXERCISED: Latissimus
to stabilize torso. Perform on both sides.
Leg Attachment LEVEL OF DIFFICULTY: Intermediate/Advanced
Hook

28 61
 BIO FORCE® EXERCISES GETTING STARTED ON YOUR BIO FORCE® EXERCISER
CHEST & BACK

47 NEUTRAL GRIP SEAT: On/Bottom Your Bio Force ® Exerciser is one serious piece of exercise equipment! We
PULL DOWN Position recommend that before you start working out, read the entire Owner’s Manual
LEG LIFT: On and view the workout video that came with your equipment.
START: Sit facing frame. Lean back
slightly. Grip handles in neutral ACCESSORIES:

position with palms facing in. Handles/Lat Tower

MOTION: Bend elbows and pull handles MOVABLE PULLEY Adjusting Resistance with Slide-N-Lock
POSITIONS
down to chest. Pause at bottom of Slide-N-Lock
Resistance Technology
motion. Extend elbows and raise to Adjuster
Indicator To change resistance, it just takes seconds. Simply pull up on the
starting position. shows red Slide-N-Lock Adjuster to disengage it from its current position.
TIPS:Hold leaning position throughout when locked
Then, keeping the Adjuster disengaged, simply slide it to the next
exercise. Do not move torso forward desired weight position and release it. Make sure the locking
and back. Maintain straight spine while
mechanism has engaged into the new resistance position. To
leaning. Do not round lower back.
MUSCLE GROUPS EXERCISED: Latissimus, biceps double-check, the resistance indicator window should show “red.”
Contract abdominals to stabilize torso.
LEVEL OF DIFFICULTY: Beginner

48 SINGLE ARM SEAT: On/Bottom

NEUTRAL GRIP Position
PULL DOWN LEG LIFT: On
Adjusting the Seat
START: Sit facing frame. Lean back ACCESSORIES: The Bio Force ® seat has two height positions. If you are taller, you
slightly. Grip one handle in neutral Handles/Lat Tower may wish to use the lower position to get the fullest range of
position with palm facing in. motion from the Lat Tower exercises. If you are shorter, you may
MOVABLE PULLEY
POSITIONS prefer the higher position to more easily reach the Lat Bar. It is
MOTION: Bend elbow and pull handle
up to you!
down to chest. Pause at bottom of
motion. Extend elbow and raise to If you wish to change positions, simply remove the Long Hitch
starting position. Pin, and pull up on the Seat to disengage it from the Positioning
TIPS: Holdleaning position throughout Pins. Move it to the new position and place the Seat onto the
exercise. Do not move torso forward Positioning Pins. Once it is in place, reinsert the Long Hitch Pin
Leg Lift Tube to secure. Do not use the Seat unless the Long Hitch Pin
or back. Maintain straight spine while
MUSCLE GROUPS EXERCISED: Latissimus, biceps Adjustment is in place.
leaning. Do not tip or rotate to one side. Holes
LEVEL OF DIFFICULTY: Intermediate/Advanced
Contract abdominals to stabilize torso. Seat
Adjusting the Leg Attachment
Perform on both sides. Adjustment
Long The lower Foam Pad on the Leg Lift Tube has 4 positions.
Hitch Pin
These are to accommodate user leg length and comfort.
49 SEATED PULL OVER SEAT: On/Bottom Leg Bar To change the Foam Pad, simply remove the Leg Bar Cap from
Position Cap one end of the Pad. Slide off the Foam Pad from that side. Now
START: Sit facing away. Feet on base.
Grip handles with palms facing forward. LEG LIFT: On slide the Tube and remaining Pad out of the Leg Assembly hole.
ACCESSORIES: Reinsert into the new desired position. Replace the first Foam
MOTION: Pull arms forward and down Pad and replace the Leg Bar Cap. Make certain the Leg Bar
Handles/Lat Tower
until handles are at waist level. Pause
Cap is secured.
at end of motion. Raise arms back to MOVABLE PULLEY
starting position. POSITIONS

TIPS: Keep arms straight throughout

exercise. Do not bend elbows while
pulling down. Maintain upright posture.
Do not round lower back. Keep
shoulders pulled down away from
ears. Contract abdominals to
MUSCLE GROUPS EXERCISED: Latissimus, posterior deltoid stabilize torso.
LEVEL OF DIFFICULTY: Beginner

60 29
 8 WEEK BODY TRANSFORMATION PLAN BIO FORCE® EXERCISES
CHEST & BACK

In just two short months you can be on your way to achieving your fitness dreams. 44 SINGLE ARM SEAT: On/Bottom
OVERHAND Position
That’s right…just two months…eight weeks…60 days.
PULL DOWN LEG LIFT: On

Sit facing frame. Grip one ACCESSORIES:

That is all it takes to follow my body transformation plan. And best of all, when you finish my START:
handle with palms facing forward. Handles/Lat Tower
8 week program, you’ll be hooked. You are going to feel and look better than ever. Friends, Lean back slightly. MOVABLE PULLEY
relatives and co-workers are going to marvel at the changes in your body. And you know MOTION: Bend elbow and pull handle POSITIONS

what? You are going to want more! down to chest. Pause at bottom of
motion. Extend elbow and raise to
ERIC LICHTER starting position.
So what have you got to lose? Step up and take the eight week challenge. I don’t care how
Professional Trainer TIPS:Hold leaning position throughout
old you are…I don’t care what shape you are in…I don’t care if you’re an elite athlete or the
exercise. Do not move torso forward
farthest you walk is from the couch to the fridge. You’re going to work…You’re going to MUSCLE GROUPS EXERCISED: Latissimus, biceps
or back. Maintain straight spine while
leaning. Do not tip or rotate to one side.
sweat…And I’m going to make sure you love every minute of it! The results you’ll see LEVEL OF DIFFICULTY: Intermediate/Advanced
Contract abdominals to stabilize torso.
when you take the eight week challenge are going to blow you away! So get ready to get Perform on both sides.
yourself into the best shape of your life and see what you’ve been missing!

45 REVERSE GRIP SEAT: On/Bottom

PLAN INTRODUCTION: PULL DOWN Position
LEG LIFT: On
Any fitness plan has three parts: Strength Training, Proper Nutrition and Aerobic Exercise. START: Sit facing frame. Lean back slightly.
Each part is essential to success. If you miss any one of the elements, you will not see the Grip handles in underhand position. ACCESSORIES:

results you are after. My 8 Week Plan contains all three. Review each part and make them Handles/Lat Tower
MOTION: Bend elbows and pull handles
a part of your life. down to chest. Pause at bottom of MOVABLE PULLEY
motion. Extend elbows and raise to POSITIONS

starting position.
GETTING STARTED:
TIPS:Hold leaning position throughout
Everyone has to start somewhere…and this is it. Take a photo of yourself today in your exercise. Do not move torso forward
swimsuit. Guys - shirts off! Ladies - make it a two piece! Now is the time to make an and back. Maintain straight spine while
honest assessment of where you are…and where you want to go. Also, take your leaning. Do not round lower back.
measurements. You will find a body measurement guide at the end of this manual. Contract abdominals to stabilize torso.
Note that we are not going to concern ourselves too much with body weight. This is MUSCLE GROUPS EXERCISED: Latissimus, biceps
because body weight does not always tell the whole story. It is a fact that fat weighs LEVEL OF DIFFICULTY: Beginner

less than muscle, but muscle is leaner and more compact than fat. So…you can be
losing inches and getting the lean, sexy body you’ve always wanted, but not be losing
that much weight. That is because you are trading fat for muscle. Therefore, a better
indicator is inch loss…Even easier than that is noticing how much better your clothes fit. 46 SINGLE ARM REVERSE SEAT: On/Bottom
Okay…so you’ve taken your picture and your measurements. Store them in a safe place. GRIP PULL DOWN Position
In 8 weeks, you are going to be amazed at the difference! LEG LIFT: On
START: Sit facing frame. Lean back
slightly. Grip one handle in underhand ACCESSORIES:
position. Handles/Lat Tower
MOTION: Bend elbow and pull handle MOVABLE PULLEY
down to chest. Pause at bottom of POSITIONS
motion. Extend elbow and raise to
starting position.
TIPS:Hold leaning position throughout
exercise. Do not move torso forward
or back. Maintain straight spine while
leaning. Do not tip or rotate to one side.
MUSCLE GROUPS EXERCISED: Latissimus, biceps
Contract abdominals to stabilize torso.
LEVEL OF DIFFICULTY: Intermediate/Advanced Perform on both sides.

30 59
 BIO FORCE® EXERCISES 8 WEEK BODY TRANSFORMATION PLAN
CHEST & BACK

41 CLOSED GRIP SEAT: On/Top PART ONE: • A Stronger Body That is Less Prone to Injuries
CHEST PRESS Position STRENGTH TRAINING WITH THE Stronger muscles increase the thickness and
START: Sit facing away. Grip handles with LEG LIFT: On BIO FORCE ® EXERCISER strength of tendons (which connect muscles to
palms facing in. Elbows bent 90 degrees ACCESSORIES: The first part of our fitness equation is strength bones) and ligaments (which provide integrity to
at waist level. Cables under arms. Handles training. The benefits of strength training are well joints by connecting bone-to-bone). Stronger
known…but just in case you forgot…here are a few muscles let you perform better, and with less
MOTION: Extend elbows and press arms MOVABLE PULLEY
POSITIONS highlights, courtesy of my friend Douglas Brooks, chance of injury to the muscles, tendons,
straight forward. Pause at end of motion.
Bend elbows back to starting position. MS, Exercise Physiologist: ligaments and joints.

TIPS:Press arms forward in arcing motion. • Personal Physical Independence

• Fat Loss, Weight Control, Weight Maintenance
Keep elbows in line with shoulders and Many people lose their “freedom” because they’ve
wrists straight. Maintain upright posture One advantage resistance training offers is a lost the strength to be mobile. Strong individuals
in seated position. Contract abdominals leaner body. Maintaining or increasing muscle perform better and physical activity feels good to
to stabilize back. mass preserves your ability to burn higher their bodies.
MUSCLE GROUPS EXERCISED: Pectoralis, triceps, numbers of calories. Your body is operating
anterior deltoids at a higher metabolic rate and it’s easier to • Improved Posture
LEVEL OF DIFFICULTY: Beginner maintain or lose weight. Strength and flexibility are the keys to correct
body alignment. You quite possibly will look
• Increased Metabolism
and feel better!
If you have a lot of muscle, your metabolism is
42 LAT BAR PULL DOWN SEAT: On/Top higher and you “burn” more calories since muscle • Improved Physical Image
Position is metabolically active. Strength training will change how you look. If you
START: Sit facing frame. Grip lat bar
LEG LIFT: On don’t believe this, compare a runner who only
toward outside of handles, palms • Increased Calorie Burning During Resistance
facing forward. Lean back slightly. ACCESSORIES:Lat trains the cardiovascular system with an athlete
Training
Bar/Lat Tower Pos. who strength trains as well as participates in
MOTION: Bend elbows and pull bar down Any activity, including strength training, burns aerobic activity.
to chest. Pause at bottom of motion. MOVABLE PULLEY calories during the activity and contributes to
Extend elbows and raise to starting POSITIONS
fitness. • Improved Self-Esteem
position. You’ll feel strong, look strong and think that you’re
• Increased Calorie Burning After Exercise
TIPS: Holdleaning position throughout strong. In fact, you will be strong!
Vigorous strength training significantly elevates
exercise. Do not move torso forward
and back. Maintain straight spine while calorie burning (metabolic rate) anywhere from  ow that we’ve reviewed why it is important to strength
N
leaning back. Do not round lower back. 30 to 60 minutes or longer after you’ve finished. train, there is no question that you should do it! At the
Contract abdominals to stabilize torso. • Reductions in Resting Blood Pressure end of this section you will find my 8 week workout plan
MUSCLE GROUPS EXERCISED: Latissimus, biceps that shows you exactly how to use your Bio Force ®
LEVEL OF DIFFICULTY: Beginner
If you have high blood pressure or borderline high
Exerciser for the next eight weeks.
blood pressure, generally it’s acceptable to use
moderate resistance and perform 15-20 repetitions
to fatigue. Diet and exercise can lower blood
pressure. Check with a doctor to get a specific
43 LAT BAR FRONT SEAT: On/Top recommendation.
PULL DOWN Position
• Positive Changes in Cholesterol Profiles
LEG LIFT: On
START: Sit facing away. Feet on base. HDL cholesterol (the “good guy”) is raised
Grip lat bar toward outside of handles, ACCESSORIES: Lat
Bar/Lat Tower Pos. primarily by exercising and losing fat. Of course,
palms facing forward.
diet (i.e., proper food choices) is important to
MOTION: Bend elbows and pull bar down MOVABLE PULLEY lower harmful LDL (the “bad guy” cholesterol)
to chest. Pause at bottom of motion. POSITIONS
and triglycerides (fat).
Extend elbows and raise to starting
position.
TIPS:Maintain upright posture throughout
exercise. Do not round lower back. Keep
shoulders pulled down away from ears.
Contract abdominals to stabilize torso.
MUSCLE GROUPS EXERCISED: Latissimus, biceps
LEVEL OF DIFFICULTY: Beginner

58 31
 8 WEEK BODY TRANSFORMATION PLAN BIO FORCE® EXERCISES
CHEST & BACK

PART TWO: PART THREE: 38 INCLINE CHEST FLYE SEAT: On/Top

PROPER NUTRITION AEROBIC EXERCISE Position
START:Sit facing away. Grip handles with
arms open to sides. Palms facing front. LEG LIFT: On
All of the strength training in the world can’t overcome And last but not least - aerobic exercise. This is the
ACCESSORIES:
a poor diet. If you truly want to get in the best shape of final piece of the “new you” puzzle. By elevating your MOTION: Close and angle arms upward
Handles
your life, you need to give your body the right “fuel!” heart rate just a few times a week, you will increase to head height. Pause at end of motion.
Included with your Bio Force ® Exerciser you will find a your cardiovascular endurance, burn calories and Open and lower arms to starting position. MOVABLE PULLEY
POSITIONS
booklet entitled “Nutrition Guide.” The Nutrition Guide help guarantee your success. At the end of this TIPS: Keep arms almost straight through-
included was developed by a nutritionist. It includes a manual you will find a complete section devoted to out exercise. Do not bend elbows at end
complete and thorough diet program designed to help the benefits of aerobic exercise. Refer to the Aerobic of motion. Elbows and wrists in line with
you eat healthy foods and in the right portions. Review Exercise portion of the guide for a complete rundown shoulders. Maintain upright posture in
this plan carefully and follow its recommendations for of aerobic activities and guidelines. For the duration seated position. Contract abdominals to
the duration of the 8 week program. of the 8 week program you should do 20 minutes of stabilize back.
aerobic exercise 4 times a week as instructed below.
MUSCLE GROUPS EXERCISED: Pectoralis, anterior deltoids
LEVEL OF DIFFICULTY: Intermediate
Get to it!
Alright! What are we waiting for? Now is the time to begin! Make sure
to incorporate all 3 parts of my plan into your “new you” program. In
just 8 short weeks you are going to look and feel amazing! And don’t 39 SINGLE ARM INCLINE SEAT: On/Top
forget to take some photos of yourself at the end of week eight… CHEST FLYE Position
I would love to hear about your results. LEG LIFT: On
START: Sit facing away. Grip one handle
with arm open to side. Palm facing front. ACCESSORIES:
Handles
MOTION: Close and angle arm upward
8 WEEK BODY TRANSFORMATION WORKOUT to head height. Handle to midline of MOVABLE PULLEY
forehead. Pause at end of motion. POSITIONS
Open to starting position.
The following workout is comprised of 32 total workouts. In addition to proper
eating, you will do an aerobic workout and work out on the Bio Force ® Exerciser TIPS:Keep arm almost straight throughout
4 times a week, for 8 weeks. Make sure to rest in between days. exercise. Do not bend elbow at end of
motion. Avoid rotating torso while press-
Now when you start the Bio Force ® workout, use a light amount of resistance and ing. Maintain upright posture in seated
slowly progress up to heavier resistance. How do you know how much weight is position. Contract abdominals to stabilize
right for you? Easy…when you are exercising, your muscles should reach fatigue MUSCLE GROUPS EXERCISED: Pectoralis, anterior deltoids
back. Perform on both sides.
at the end of the 15 reps. If they are not fatigued at the end of 15 repetitions, you LEVEL OF DIFFICULTY: Intermediate/Advanced
need to add more resistance…and if you can’t make it to 15 reps, you will need
to subtract resistance.
Review how to adjust the resistance with Slide-N-Lock Technology on page 29
of this manual. 40 DECLINE CHEST SEAT: On/Top
PRESS Position
Now Let’s Get Started! Here are the 32 individual Bio Force workouts. Each
®

LEG LIFT: On
contains a list of exercises you are to perform. The first number next to each START: Sit facing away with hips forward
exercise is the number of “sets” you are to execute. The second number indicates on seat, shoulders touching backrest. ACCESSORIES:

the numbers of “repetitions” in each set. So for the very first exercise in workout #1, Grip handles with cables under arms. Handles
15 squats equal 1 complete set. And you are to complete three sets. Elbows bent 90 degrees at shoulder level.
MOVABLE PULLEY
Extend elbows and press arms POSITIONS
After completing your Bio Force ® workout, you should finish your Body MOTION:

Transformation Workout by completing 20 minutes of aerobic exercise. Refer forward and downward. Pause at end
to the Aerobic Exercise portion of this manual for a complete list of aerobic of motion. Bend elbows back to
exercises and additional guidelines. starting position.

Also note that before and after EVERY WORKOUT you will need to perform the TIPS:Press arms downward to hip level.
Keep elbows in line with shoulders and
general warm up, cool down, and stretching routine that is recommended in this
wrists straight. Maintain straight spine
manual. Please refer to page 25 for the specific details to the stretching, MUSCLE GROUPS EXERCISED: Pectoralis, triceps,
position while leaning back. Do not
warm up, and cool down routines. anterior deltoids
round lower back. Contract abdominals
LEVEL OF DIFFICULTY: Intermediate to stabilize back.

32 57
 BIO FORCE® EXERCISES 8 WEEK BODY TRANSFORMATION PLAN
CHEST & BACK

35 SINGLE ARM SEAT: On/Top WEEK ONE WORKOUT #1 (45 sec rest between all sets)
INCLINE CHEST PRESS Position • Squats - 3 sets of 15 reps (3 x 15)
LEG LIFT: On
• Seated Chest Press - 3 x 15
START: Sit facing away. Grip one handle • Single Leg Squats - 2 x 15
with palm down. Elbow bent 90 degrees ACCESSORIES:
• Incline Chess Press - 2 x 15
at shoulder level. Cable over arm. Handles • Seated Leg Extensions - 2 x 15
MOTION:Extend elbow and press arm to MOVABLE PULLEY • Chest Flyes - 2 x 15
upward angle. Pause at end of motion. POSITIONS • Lat Bar Pull Down (front) - 3 x 15
Bend elbow back to starting position. • Standing Triceps Pushdowns - 3 x 15
• Ab Crunch - 2 x 15 – When bent down (flexed position) hold this position for
TIPS: Press arm forward and upward in 2 seconds before releasing to a relaxed position.
arcing motion. Handle to head height at • Oblique Crunch - 2 x 15 + 15 (15 reps to the left side and 15 reps to the right side)
end of motion. Avoid rotating torso while
pressing. Maintain upright posture in WORKOUT #2 (45 sec rest between all sets)
seated position. Contract abdominals to • Straight Leg Dead Lifts - 3 x 15
MUSCLE GROUPS EXERCISED: Pectoralis, triceps, • Seated Shoulder Press - 3 x 15
stabilize back. Perform on both sides.
anterior deltoids • Leg Curls - 3 x 15 + 15
LEVEL OF DIFFICULTY: Intermediate/Advanced • Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 3 x 15
3 sets of 15 for each exercise (3 x 15 + 15 + 15)
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 10 + 10 + 10
• Standing Biceps Curls - 3 x 15
36 CHEST FLYE SEAT: On/Top • Calf Raises - 3 x 10 + 10 + 10 (toes in, out & straight)
Position • Seated Spinal Extension - 3 x 15
START:Sit facing away. Grip handles with
LEG LIFT: On
arms open to sides. Palms facing front.
ACCESSORIES:
WORKOUT #3 (45 sec rest between all sets)
MOTION: Close arms in front of chest. Handles • Single Leg Squats - 3 x 15 + 15
Pause at end of motion. Open arms to • Single Arm Seated Chest Press - 3 x 15 + 15
starting position. MOVABLE PULLEY • Seated Single Leg Extension - 3 x 15 + 15
POSITIONS • Single Arm Incline Chest Press - 3 x 15 + 15
TIPS: Keep arms almost straight through-
• Standing Rows - 3 x 15
out exercise. Do not bend elbows at end
• Reverse Grip Pull Down - 2 x 15
of motion. Elbows and wrists in line with • Seated Overhead Triceps Extension - 2 x 15
shoulders. Maintain upright posture in • Ab Crunch - 2 x 15 – 2 second holds at flexed position
seated position. Contract abdominals to • Oblique Crunch - 2 x 15 + 15
stabilize back.
WORKOUT #4 (45 sec rest between all sets)
MUSCLE GROUPS EXERCISED: Pectoralis, anterior deltoids
• Straight Leg Dead Lifts - 4 x 15
LEVEL OF DIFFICULTY: Beginner • Single Arm Shoulder Press - 4 x 15 + 15
• Leg Curls - 4 x 15 + 15
• Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoids Rows - 3 x 15 + 15 + 15
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 10 + 10 + 10
• Standing Biceps Curls - 3 x 15
37 SINGLE ARM SEAT: On/Top
• Calf Raises - 3 x 10 + 10 + 10 (toes in, out & straight)
CHEST FLYE Position
• Seated Spinal Extension - 3 x 15
LEG LIFT: On
START: Sit facing away. Grip one handle
with arm open to side. Palm facing front. ACCESSORIES:
WEEK TWO WORKOUT #5 (60 sec rest between all sets)
Handles • Squats - 4 x 15
MOTION: Close arm in front of chest.
Handle to midline of chest. Pause at end MOVABLE PULLEY
• Seated Chest Press - 4 x 15
of motion. Open arm to starting position. POSITIONS • Single Leg Squats - 2 x 12
• Incline Chest Press - 2 x 12
TIPS:Keep arm almost straight throughout • Seated Leg Extensions - 2 x 12
exercise. Do not bend elbow at end of • Chest Flyes - 2 x 12
motion. Avoid rotating torso while press- • Lat Bar Front Pull Down - 4 x 12
ing. Maintain upright posture in seated • Standing Triceps Pushdowns - 4 x 15
position. Contract abdominals to stabilize • Ab Crunch - 3 x 15 – 2 second holds at flexed position
back. Perform on both sides. • Oblique Crunch - 3 x 15 + 15
MUSCLE GROUPS EXERCISED: Pectoralis, anterior deltoids
LEVEL OF DIFFICULTY: Intermediate/Advanced

56 33
 8 WEEK BODY TRANSFORMATION PLAN BIO FORCE® EXERCISES
CHEST & BACK

WORKOUT #6 (60 sec rest between all sets) 32 SEATED CHEST PRESS SEAT: On/Top
• Straight Leg Dead Lifts - 4 x 15 Position
START:Sit facing away. Grip handles with
• Seated Shoulder Press - 4 x 15 LEG LIFT: On
palms down. Elbows bent 90 degrees at
• Leg Curls - 4 x 15 + 15
shoulder level. Cables under arms. ACCESSORIES:
• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 4 x 15 + 15 + 15 Handles
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 10 + 10 + 10 MOTION: Extend elbows and press arms
• Standing Biceps Curls - 4 x 15 straight forward. Pause at end of motion. MOVABLE PULLEY

• Calf Raises - 4 x 10 + 10 + 10 (toes in, out & straight) Bend elbows back to starting position. POSITIONS

• Seated Spinal Extension - 4 x 15 TIPS: Press arms forward in arcing motion.

Keep elbows in line with shoulders and
WORKOUT #7 (60 sec rest between all sets) wrists straight. Maintain upright posture in
• Single Leg Squats - 4 x 15 + 15 seated position. Contract abdominals to
• Single Arm Seated Chest Press - 4 x 15 + 15 stabilize back.
• Seated Single Leg Extension - 2 x 15 + 15
• Single Arm Incline Chest Press - 2 x 15 + 15 MUSCLE GROUPS EXERCISED: Pectoralis, triceps,
• Standing Rows - 4 x 15 anterior deltoids
• Reverse Grip Pull Down - 4 x 15 LEVEL OF DIFFICULTY: Beginner
• Seated Overhead Triceps Extension - 4 x 15
• Ab Crunch - 3 x 15 – 2 second holds at flexed position
• Oblique Crunch - 3 x 15 + 15 On/Top
33 SINGLE ARM SEAT:

WORKOUT #8 (60 sec rest between all sets) SEATED CHEST PRESS Position
• Straight Leg Dead Lifts - 4 x 15 LEG LIFT: On
START: Sit facing away. Grip one handle
• Single Arm Seated Shoulder Press - 4 x 15 + 15 with palm down. Elbow bent 90 degrees ACCESSORIES:
• Leg Curls - 4 x 15 + 15 at shoulder level. Cable under arm. Handles
• Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoids - 4 x 15+15+15
MOTION: Extend elbow and press arm MOVABLE PULLEY
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 4 x 10 + 10 + 10 straight forward. Pause at end of motion. POSITIONS
• Standing Biceps Curls - 4 x 15 Bend elbow back to starting position.
• Calf Raises - 3 x 10 + 10 + 10 (toes in, out & straight)
• Seated Spinal Extension - 4 x 15 TIPS: Press arm forward in arcing motion.
Keep elbow in line with shoulder and
wrist straight. Avoid rotating torso while
WEEK THREE WORKOUT #9 (60 sec rest between all sets) pressing. Maintain upright posture in
• Squats - 4 x 12 seated position. Contract abdominals to
• Seated Chest Press - 4 x 12 MUSCLE GROUPS EXERCISED: Pectoralis, triceps,
stabilize back. Perform on both sides.
• Single Leg Squats - 2 x 12 anterior deltoids
• Incline Chest Press - 2 x 12 LEVEL OF DIFFICULTY: Intermediate/Advanced
• Seated Leg Extensions - 2 x 12
• Chest Flyes - 2 x 12
• Lying Hip Extension - 3 x 10 + 10 On/Top
34 INCLINE CHEST PRESS SEAT:
• Lat Bar Front Pull Down - 4 x 12 Position
• Standing Triceps Pushdowns - 4 x 12 START:Sit facing away. Grip handles with
LEG LIFT: On
• Ab Crunch - 3 x 12 – 3 second holds at flexed position palms down. Elbows bent 90 degrees at
• Oblique Crunch - 3 x 12 + 12 shoulder level. Cables over arms. ACCESSORIES:
Handles
MOTION:Extend elbows and press arms
WORKOUT #10 (60 sec rest between all sets) to upward angle. Pause at end of motion. MOVABLE PULLEY
• Straight Leg Dead Lifts - 4 x 12 Bend elbows back to starting position. POSITIONS
• Seated Shoulder Press - 4 x 12
TIPS: Press arms forward and upward in
• Leg Curls - 4 x 12 + 12
arcing motion. Handles to head height
• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 4 x 12 + 12 + 12
at end of motion. Keep wrists straight.
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 4 x 8 + 8 + 8
Maintain upright posture in seated
• Standing Biceps Curls - 4 x 12
position. Contract abdominals to
• Calf Raises - 4 x 10 + 10 + 10 (toes in, out & straight) stabilize back.
• Seated Spinal Extension - 4 x 12 MUSCLE GROUPS EXERCISED: Pectoralis, triceps,
anterior deltoids
LEVEL OF DIFFICULTY: Intermediate

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31 SEATED ANKLE SEAT: On/Top WORKOUT #11 (60 sec rest between all sets)
INVERSION Position • Single Leg Squats - 4 x 12 + 12
LEG LIFT: On
• Single Arm Seated Chest Press - 4 x 12 + 12
START: Sit facing side. Foot harness/cuff • Seated Single Leg Extension - 2 x 12 + 12
on inside ankle, other foot on floor. Grip ACCESSORIES: Foot
• Single Arm Incline Chest Press - 2 x 12 + 12
edge of seat. Lift leg off floor and rotate harness/Ankle cuff
• Standing Rows - 4 x 12
ankle so toes face outward. MOVABLE PULLEY • Reverse Grip Pull Down - 4 x 12
Rotate ankle until toes face POSITIONS
MOTION: • Seated Overhead Triceps Extension - 4 x 12
inward. Pause at end of motion. Rotate • Ab Crunch - 2 x 12 – 2 second holds at flexed position
ankle back to starting position. • Oblique Crunch - 2 x 12 + 12
TIPS: Sit up straight with abdominals • Standing Trunk Rotation - 2 x 12 + 12
contracted. Do not bend lower back.
WORKOUT #12 (60 sec rest between all sets)
Keep rotating foot about 6 inches off
• Straight Leg Dead Lifts - 4 x 12
floor. Perform on both sides
MUSCLE GROUPS EXERCISED: Ankle inverters • Single Arm Shoulder Press - 4 x 12 +12
LEVEL OF DIFFICULTY: Beginner • Leg Curls - 4 x 12 +12
• Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoids Rows - 4 x 12 + 12 + 12
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 10 + 10 + 10
• Single Arm Standing Rows - 4 x 12
• Standing Biceps Curls - 4 x 12
• Calf Raises - 4 x 10 + 10 + 10 (toes in, out & straight)
• Seated Spinal Extension - 4 x 12

WEEK FOUR WORKOUT #13 (60 sec rest between all sets)
• Squats - 4 x 12
• Seated Chest Press - 4 x 12
• Single Leg Squat - 2 x 12+12
• Seated Leg Extensions - 2 x 12
• Chest Flyes - 2 x 12
• Lat Bar Pull Down (front) - 4 x 12
• Standing Triceps Pushdowns - 4 x 12
• Ab Crunch - 4 x 12 – 4 second holds at flexed position
• Oblique Crunch - 2 x 12 + 12

WORKOUT #14 (60 sec rest between all sets)

• Straight Leg Dead Lifts - 4 x 12
• Seated Shoulder Press - 4 x 12
• Leg Curls - 4 x 12 + 12
• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 4 x 10 + 10 + 10
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 4 x 10 + 10 + 10
• Standing Biceps Curls - 4 x 12
• Calf Raises - 4 x 10 + 10 + 10 (toes in, out & straight)
• Seated Spinal Extension - 4 x 12

WORKOUT #15 (60 sec rest between all sets)

• Single Leg Squats - 4 x 12 + 12
• Single Arm Seated Chest Press - 4 x 12 + 12
• Seated Single Leg Extension - 2 x 12 + 12
• Single Arm Incline Chest Press - 2 x 12 + 12
• Standing Rows - 4 x 12
• Reverse Grip Pull Down - 4 x 12
• Seated Overhead Tricep Extension - 4 x 12
• Closed Grip Chest Press - 2 x 12
• Ab Crunch - 2 x 12 – 3 second holds at flexed position
• Oblique Crunch - 2 x 12 + 12
• Standing Trunk Rotation - 2 x 12 + 12

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NOTE: Starting with Workout #16 of the program you will notice that you are to complete “SUPER SETS.” 28 SEATED SINGLE LEG SEAT: On/Bottom
What is a “Super Set?” It is simply a combination of two different exercises performed one right after the ABDUCTION Position
other without any rest. So for example, in Workout #16 you are to perform a Super Set consisting of LEG LIFT: Off
Standing Biceps Curls and Standing Hammer Curls. You will do 4 sets of Biceps Curls (12 reps each) START: Sit facing side. Foot harness/cuff
on outside ankle, other foot on floor. Lift ACCESSORIES: Foot
and then immediately begin performing 4 sets of the Standing Hammer Curl (8 reps each.)
leg parallel to floor. Grip top of seat. harness/Ankle cuff
WORKOUT #16 (60 sec rest between all sets)
MOTION: Open leg to the side, toes MOVABLE PULLEY
• Straight Leg Dead Lifts - 4 x 12 POSITIONS
facing up. Pause at end of motion.
• Single Arm Shoulder Press - 4 x 12 + 12
Return to starting position.
• Leg Curls - 4 x 12 + 12
• Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoid Rows - 4 x 10 + 10 + 10 TIPS:Sit up straight with abdominals
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 4 x 10 + 10 + 10 contracted. Do not bend lower back.
• SUPER SET • Standing Biceps Curls - 4 x 12
Keep knees and toes pointing upward
as leg abducts. Perform on both sides.
• Standing Hammer Curls - 4 x 8
• Calf Raises - 4 x 10 +10 +10 (toes in, out & straight) MUSCLE GROUPS EXERCISED: Hip abductors
• Seated Spinal Extension - 4 x 12 LEVEL OF DIFFICULTY: Intermediate/Advanced

WEEK FIVE WORKOUT #17 (60 sec rest between all sets)
• SUPER SET • Squats - 5 x 8
• Single Leg Squats - 5 x 8 29 SEATED SINGLE LEG SEAT: On/Bottom
• SUPER SET • Seated Chest Press - 5 x 8 ADDUCTION Position
• Chest Flyes - 5 x 8 LEG LIFT: Off
START: Sit facing away. Foot harness/cuff
• SUPER SET • Seated Leg Extensions - 2 x 8 ACCESSORIES: Foot
on one ankle, other foot on floor. Grip
• Standing Hip Abduction - 2 x 8 harness/Ankle cuff
handles next to seat. Open leg to the
• SUPER SET • Lat Bar Front Pull Down - 5 x 8 side, parallel with floor.
• Standing Triceps Pushdowns - 5 x 8 MOVABLE PULLEY
MOTION: Pull leg into midline of body. POSITIONS
• Closed Grip Chest Press - 5 x 8
• Ab Crunch - 4 x 10 – 4 second holds at flexed position Pause at end of motion. Open leg to
starting position.
• Oblique Crunch w/Twists - 4 x 10 + 10
TIPS:Sit up straight with abdominals
WORKOUT #18 (60 sec rest between all sets) contracted. Do not bend lower back.
• Straight Leg Dead Lifts - 5 x 8 Keep knees and toes pointing upward
• Seated Shoulder Press - 5 x 8 as leg adducts. Perform on both sides.
• Leg Curls - 5 x 8 + 8
MUSCLE GROUPS EXERCISED: Hip adductors
• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 5 x 8 + 8 + 8 LEVEL OF DIFFICULTY: Intermediate/Advanced

• Standing Hip Flexion, Lying Hip Abduction and Adduction - 5 x 8 + 8 + 8

• Standing Biceps Curls - 5 x 8
• Calf Raises - 5 x 8 + 8 + 8 (toes in, out & straight)
• Seated Spinal Extension - 5 x 8 30 SEATED ANKLE SEAT: On/Top
EVERSION Position
WORKOUT #19 (60 sec rest between all sets)
LEG LIFT: On
• SUPER SET • Squats - 5 x 8 START: Sit facing side. Foot harness/cuff
• Single Leg Squats - 5 x 8 + 8 on outside ankle, other foot on floor. Grip ACCESSORIES: Foot
• SUPER SET • Seated Chest Press - 5 x 8 edge of seat. Lift leg off floor and rotate harness/Ankle cuff
• Single Arm Seated Chest Press - 5 x 8 + 8 ankle so toes face inward.
MOVABLE PULLEY
• SUPER SET • Seated Leg Extension - 2 x 8 MOTION: Rotate ankle until toes face POSITIONS
• Leg Curls - 2 x 8 outward. Pause at end of motion. Rotate
• SUPER SET • Single Arm Incline Chest Press - 2 x 8 + 8 ankle back to starting position.
• Single Arm Standing Rows - 2 x 8 + 8 TIPS: Sit up straight with abdominals
• SUPER SET • Reverse Grip Pull Down - 5 x 8 contracted. Do not bend lower back.
• Standing Triceps Pushdowns - 5 x 8 Keep rotating foot about 6 inches off
• Ab Crunch - 3 x 10 – 4 second holds - while flexed floor. Perform on both sides.
• Oblique Crunch - 2 x 10 + 10 MUSCLE GROUPS EXERCISED: Ankle everters
LEVEL OF DIFFICULTY: Beginner

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25 LYING HIP ROTATION SEAT: Off WORKOUT #20 (60 sec rest between all sets)
LEG LIFT: Off • Straight Leg Dead Lifts - 5 x 8
START: Lie on back facing away, shoulders
• Single Arm Shoulder Press - 5 x 8 + 8
on base. Foot harnesses/cuffs on ankles. ACCESSORIES:
MUSCLE GROUPS • Leg Curls - 5 x 8 + 8
Grip base of frame. Lift legs 6 inches Foot harness/
EXERCISED: Ankle cuff • Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoid Rows - 5 x 8 + 8 + 8
off floor.
Gluteals, • Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 8 + 8 + 8
hamstrings, MOTION: Open both legs to the side. MOVABLE PULLEY • Standing Biceps Curls - 5 x 8
hip adductors, Continue in upward circular motion POSITIONS
• Calf Raises - 5 x 8 + 8 + 8 (toes in, out & straight)
hip flexors, until legs are over hips. Lower to starting • Seated Spinal Extension - 5 x 8
abdominals position. Reverse direction of motion.
LEVEL OF TIPS: Keep legs straight while moving
DIFFICULTY: in circular pattern. Do not excessively WEEK SIX WORKOUT #21 (60 sec rest between all sets)
Intermediate/ arch back off floor. Contract abdominals • SUPER SET • Single Leg Squats - 5 x 8 + 8
Advanced to stabilize back. Perform in both • Squats - 5 x 8
directions. • Squats - 1 x ? – Do one set for 45 seconds doing as many as possible without stopping
• SUPER SET • Single Arm Seated Chest Press - 5 x 8
• Seated Chest Press - 5 x 8
• Seated Chest Press - 1 x ? – Do one set for 45 seconds doing as many as possible without stopping
• Seated Leg Extensions - 2 x 8
Off • SUPER SET • Chest Flyes - 5 x 8
26 SINGLE LEG SEAT:
• Lat Bar Front Pull Down - 2 x 8
LYING HIP ROTATION LEG LIFT: Off
• Lat Bar Pull Downs - 1 x ? – Do one set for 45 seconds doing as many as possible without stopping
START: Lie on back facing away, shoulders ACCESSORIES:
• Ab Crunch - 4 x 10 – 5 second holds - while flexed
MUSCLE GROUPS
on base. Foot harnesses/cuffs on ankles. Foot harness/
• Oblique Crunch - 2 x 10 + 10
EXERCISED:
Grip base of frame. Lift legs 6 inches Ankle cuff
Gluteals, • Standing Trunk Rotation - 2 x 12 + 12
off floor.
hamstrings, MOVABLE PULLEY
MOTION: Open one leg to the side. POSITIONS WORKOUT #22 (60 sec rest between all sets)
hip adductors,
Continue in upward circular motion • Straight Leg Dead Lifts - 5 x 8
hip flexors,
abdominals until leg is over hip. Lower to starting • Seated Shoulder Press - 5 x 8
position. Reverse direction of motion. • Leg Curls - 5 x 8 + 8
LEVEL OF
• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 5 x 8 + 8 + 8
DIFFICULTY: TIPS: Keep leg straight while moving in
Advanced circular pattern. Do not excessively arch • Standing Hip Flexion, Lying Hip Abduction and Adduction -5 x 8 + 8 + 8
back off floor. Contract abdominals to • Standing Biceps Curls - 5 x 8
stabilize back. Perform in both • Calf Raises - 5 x 8 + 8 + 8 (toes in, out & straight)
directions. Perform on both sides. • Seated Spinal Extension - 5 x 8

WORKOUT #23 (60 sec rest between all sets)

• SUPER SET • Single Leg Squats - 4 x 8, 1 x 12
• Squats - 4 x 8, 1 x 12
27 SEATED SINGLE SEAT: On/Bottom
Position • SUPER SET • Single Arm Seated Chest Press - 4 x 8 + 8, 1 x 12 + 12
LEG PRESS
LEG LIFT: Off
• Seated Chest Press - 4 x 8, 1 x 12
START:Sit facing away. Foot harness/cuff
on one ankle, other foot on floor. Bend ACCESSORIES: Foot • SUPER SET • Seated Leg Extension - 2 x 8 + 8, 1 x 12 + 12
knee and lift foot to seat height. Grip harness/Ankle cuff • Leg Curls - 2 x 8, 1 x 12
handles next to seat. • SUPER SET • Incline Chest Press - 1 x 8, 1 x 12
MOVABLE PULLEY
MOTION: Extend knee until leg is straight POSITIONS • Standing Rows - 1 x 8, 1 x 12
and parallel to floor. Pause at end of • SUPER SET • Reverse Grip Pull Down - 3 x 8, 1 x 12
movement. Bend knee to starting • Seated Overhead Triceps Extension - 3 x 8, 1 x 12
position. • Closed Grip Chest Press - 3 x 8, 1 x 12
TIPS:Sit up straight with abdominals
• SUPER SET • Ab Crunch - 3 x 8, 1 x 12 – 4 second holds at flexed position
contracted. Keep knees and toes
• Oblique Crunch - 3 x 8 + 8, 1 x 12 + 12
pointing upward. Press leg forward.
MUSCLE GROUPS EXERCISED: Gluteals, quadriceps,
Do not allow leg to open to the side.
hamstrings
Perform on both sides.
LEVEL OF DIFFICULTY: Beginner

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WORKOUT #24 (60 sec rest between all sets) 22 LYING SINGLE SEAT: Off
• Straight Leg Dead Lifts - 3 x 8, 1 x 12 LEG PRESS LEG LIFT: Off
• Single Arm Shoulder Press - 3 x 8 + 8, 1 x 12 + 12
START: Lie on back facing away, shoulders ACCESSORIES:
• Leg Curls - 1 x 8 + 8, 3 x 6 + 6
on base. Foot harnesses/cuffs on ankles. Foot harness/
• Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoid Rows - Ankle cuff
Grip base of frame. Bend hip and knee
3 x 8 + 8 + 8, 1 x 12 + 12 + 12
of one leg.
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 8 + 8 + 8, 1 x 12 + 12 + 12 MOVABLE PULLEY
MOTION: Extend hip and knee until leg POSITIONS
• SUPER SET • Standing Biceps Curls - 3 x 8, 1 x 12
• Standing Hammer Curls - 3 x 8, 1 x 12 is straight. Pause at end of motion.
• Calf Raises - 3 x 8 + 8 + 8, 1 x 12 + 12 + 12 (toes in, out & straight)
Return to starting position.
• Seated Spinal Extension - 3 x 8, 1 x 12 TIPS: Keep knee in line with shoulder
throughout exercise. Do not exces-
sively arch back off floor as leg extends.
WEEK SEVEN WORKOUT #25 (60 sec rest between all sets) Contract abdominals to stabilize back.
• SUPER SET • Single Leg Squats - 2 x 10 + 10, 2 x 15 + 15, 1 x 20 + 20 MUSCLE GROUPS EXERCISED: Gluteals, quadriceps,
Perform on both sides.
• Squats - 2 x 10, 2 x 15, 1 x 20 hamstrings, abdominals
LEVEL OF DIFFICULTY: Beginner
• SUPER SET • Single Arm Seated Chest Press - 2 x 10 + 10, 2 x 15 + 15, 1 x 20 + 20
• Seated Chest Press - 2 x 10, 2 x 15, 1 x 20
• SUPER SET • Seated Leg Extensions - 1 x 10, 1 x 15, 1 x 20
• Leg Curls - 1 x 10, 1 x 15, 1 x 20 23 SCISSOR KICKS SEAT: Off
START: Lie on back facing away, shoulders LEG LIFT: Off
• SUPER SET • Chest Flyes - 2 x 10, 2 x 15, 1 x 20
• Lat Bar Front Pull Down - 2 x 10, 2 x 15, 1 x 20 on base. Foot harnesses/cuffs on ankles. ACCESSORIES:
Grip base of frame. Lift one leg perpen- Foot harness/
• SUPER SET • Closed Grip Chest Press - 2 x 10, 2 x 15, 1 x 20 dicular to floor. Ankle cuff
• Seated Overhead Triceps Extension - 2 x 10, 2 x 15, 1 x 20
MOTION: Lower leg straight down to floor. MOVABLE PULLEY
• SUPER SET • Ab Crunch - 2 x 10 , 2 x 15, 1 x 20 – 5 second holds at flexed position Simultaneously lift other leg. Continue POSITIONS
• Oblique Crunch - 2 x 10 + 10, 2 x 15 + 15, 1 x 20 + 20 alternating legs in “scissor” motion.

WORKOUT #26 (60 sec rest between all sets) TIPS: Keep legs straight while lifting
• Straight Leg Dead Lifts - 2 x 10, 2 x 15, 1 x 20 and lowering. Do not allow legs to open
• Seated Shoulder Press - 2 x 10, 2 x 15, 1 x 20
to the side. Keep knees in line with
shoulders throughout exercise. Do not
• Leg Curls - 2 x 10 + 10, 2 x 15 + 15, 1 x 20 + 20
excessively arch back off floor. Contract
• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 2 x 10 + 10 + 10, MUSCLE GROUPS EXERCISED: Gluteals, hamstrings abdominals to stabilize back.
2 x 15 + 15 + 15, 1 x 20 + 20 + 20 LEVEL OF DIFFICULTY: Beginner
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 2 x 10 + 10 + 10,
2 x 15 + 15 + 15, 1 x 20 + 20 + 20
• Standing Biceps Curls - 2 x 10, 2 x 15, 1 x 20
• Calf Raises - 2 x 10 + 10 + 10, 2 x 15 + 15 + 15, 1 x 20 + 20 + 20 (toes in, out & straight)
24 FLUTTER KICKS SEAT: Off
• Seated Spinal Extension - 2 x 10 + 10, 2 x 15 + 15, 1 x 20 + 20
START: Lie on back facing away, shoulders LEG LIFT: Off
WORKOUT #27 (60 sec rest between all sets) on base. Foot harnesses/cuffs on ankles. ACCESSORIES:
• Single Leg Squats - 2 x 10, 2 x 15, 2 x 20 Foot harness/
Grip base of frame. Lift one leg 12 inches
• Single Arm Seated Chest Press - 2 x 10 + 10, 2 x 15 + 15, 2 x 20 + 20 off floor. Ankle cuff
• Seated Single Leg Extension - 1 x 10 + 10, 1 x 15 + 15, 1 x 20 + 20
• Single Arm Incline Chest Press - 1 x 10 + 10, 1 x 15 + 15, 1 x 20 + 20 MOTION: Lower leg straight down to floor. MOVABLE PULLEY
Simultaneously lift other leg 12 inches off POSITIONS
• SUPER SET • Standing Rows - 2 x 10, 2 x 15, 2 x 20 floor. Continue alternating legs in small
• Reverse Grip Pull Down - 2 x 10, 2 x 15, 2 x 20 “flutter” motion.
• SUPER SET • Seated Overhead Triceps Extension - 2 x 10, 2 x 15, 2 x 20 TIPS:Keep legs straight while lifting and
• Closed Grip Chest Press - 2 x 10, 2 x 15, 2 x 20 lowering. Do not allow legs to open to
the side. Keep knees in line with
• SUPER SET • Ab Crunch - 2 x 10, 2 x 15, 2 x 20 – 4 second holds at flexed position
shoulders throughout exercise. Do not
• Oblique Crunch - 2 x 10 + 10, 2 x 15 + 15, 2 x 20 + 20 MUSCLE GROUPS EXERCISED: Gluteals, hamstrings, excessively arch back off floor. Contract
abdominals abdominals to stabilize back.
LEVEL OF DIFFICULTY: Intermediate

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19 LYING HIP SEAT: Off WORKOUT #28 (60 sec rest between all sets)
ABDUCTION/ LEG LIFT: Off • Straight Leg Dead Lifts - 2 x 10, 2 x 15, 2 x 20
ADDUCTION • Single Arm Shoulder Press - 2 x 10 + 10, 2 x 15 + 15, 2 x 20 + 20
ACCESSORIES:
• Leg Curls - 2 x 10 + 10, 2 x 15 + 15, 2 x 20 + 20
START: Lie on back facing away, shoulders Foot harness/
Ankle cuff • Single Arm Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoid Row -
on base. Foot harnesses/cuffs on ankles.
2 x 10 + 10, 2 x 15 + 15, 2 x 20 + 20
Grip base of frame. Lift legs 6 inches MOVABLE PULLEY • Standing Hip Flexion, Lying Hip Abduction and Adduction - 2 x 10 + 10 + 10, 2 x 15 + 15 + 15,
off floor. POSITIONS
2 x 20 + 20 + 20
MOTION: Open both legs to the side. • Standing Biceps Curls - 2 x 10, 2 x 15, 2 x 20
Pause at end of motion. Close legs • Calf Raises - 2 x 10 + 10 + 10, 2 x 15 + 15 + 15, 2 x 20 + 20 + 20 (toes in, out & straight)
back to starting position. • Seated Spinal Extension - 2 x 10, 2 x 15, 2 x 20
TIPS: Keep both legs straight and lifted
off floor while opening and closing. WEEK EIGHT WORKOUT #29 (60 sec rest between all sets)
Do not excessively arch back off floor. • Squats - 1 x 15, 1 x 10, 1 x 8, 1 x 6, x 15
MUSCLE GROUPS EXERCISED: Hip adductors, hip flexors,
Contract abdominals to stabilize back. • Seated Chest Press - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
abdominals
Modify by lowering one leg to floor and
LEVEL OF DIFFICULTY: Intermediate/Advanced • Seated Leg Extensions - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
performing on one side.
• Chest Flyes - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
• Lat Bar Front Pull Down - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
• Standing Triceps Pushdowns - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
20 LYING SINGLE LEG SEAT: Off • Ab Crunch - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
ABDUCTION/ LEG LIFT: Off • Oblique Crunch - 1 x 15 + 15, 1 x 10 + 10, 1 x 8 + 8, 1 x 6 + 6, 1 x 15 + 15
ADDUCTION ACCESSORIES:
Foot harness/ WORKOUT #30 (60 sec rest between all sets)
START: Lie on back facing away, shoulders
Ankle cuff • Straight Leg Dead Lifts - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
on base. Foot harnesses/cuffs on ankles.
• Seated Shoulder Press - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
Grip base of frame. Lift legs 6 inches MOVABLE PULLEY • Leg Curls - 1 x 15 + 15, 1 x 10 + 10, 1 x 8 + 8, 1 x 6 + 6, 1 x 15 + 15
off floor. POSITIONS
• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 1 x 15 + 15 + 15,
MOTION: Open one leg to the side. Pause 1 x 10 + 10 + 10, 1 x 8 + 8 + 8, 1 x 6 + 6 + 6, 1 x 15 + 15 + 15
at end of motion. Close leg back to • Standing Hip Flexion, Lying Hip Abduction and Adduction - 1 x 15 + 15 + 15, 1 x 10 + 10 + 10,
starting position. 1 x 8 + 8 + 8, 1 x 6 + 6 + 6, 1 x 15 + 15 + 15
TIPS: Keep non-moving leg straight and • Standing Biceps Curls - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15
lifted off floor while opening and closing • Calf Raises - 1 x 15 + 15 + 15, 1 x 10 + 10 + 10, 1 x 8 + 8 + 8, 1 x 6 + 6 + 6, 1 x 15 + 15 + 15
other leg. Do not excessively arch back (toes in, out & straight)
MUSCLE GROUPS EXERCISED: Hip adductors, hip flexors,
off floor. Contract abdominals to stabilize • Seated Spinal Extension - 1 x 15 + 15, 1 x 10 + 10, 1 x 8 + 8, 1 x 6 + 6, 1 x 15 + 15
abdominals
back. Modify by lowering non-moving leg
LEVEL OF DIFFICULTY: Advanced to floor. Perform on both sides. WORKOUT #31 (60 sec rest between all sets)
• Single Leg Squats - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15
• Single Arm Seated Chest Press - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15
Off • Seated Single Leg Extension - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15
21 LYING DOUBLE SEAT:
• Single Arm Incline Chest Press - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15
LEG PRESS LEG LIFT: Off
• Reverse Grip Pull Down - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15
START: Lie on back facing away, shoulders ACCESSORIES:
• Seated Overhead Triceps Extension - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15
on base. Foot harnesses/cuffs on ankles. Foot harness/
• Ab Crunch - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15
Grip base of frame. Bend hips and knees. Ankle cuff
• Standing Trunk Rotation - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15
MOTION: Extend hips and knees until legs MOVABLE PULLEY
are straight. Pause at end of motion. POSITIONS WORKOUT #32 (60 sec rest between all sets)
Return to starting position. • Straight Leg Dead Lifts - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15
• Single Arm Shoulder Press - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15
TIPS:Keep knees in line with shoulders
• Leg Curls - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15
throughout exercise. Do not excessively
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 1 x 15 + 15 + 15, 1 x 10 + 10 + 10,
arch back off floor as legs extend.
Contract abdominals to stabilize back. 1 x 8 + 8 + 8, 1 x 6 + 6 + 6, 1 x 15 + 15 + 15
• Standing Biceps Curls - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15
MUSCLE GROUPS EXERCISED: Gluteals, quadriceps, • Calf Raises - 1 x 15 + 15 + 15, 1 x 10 + 10 + 10, 1 x 8 + 8 + 8, 1 x 6 + 6 + 6, 1 x 15 + 15 + 15
hamstrings, abdominals (toes in, out & straight)
LEVEL OF DIFFICULTY: Intermediate/Advanced • Seated Spinal Extension - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15

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WARM-UP AND COOL-DOWN STRETCHES BIO FORCE® EXERCISES
LEGS

When performing these stretches, your movements should be slow and smooth, 16 STANDING HIP SEAT: Off
with no bouncing or jerking. Move into the stretch until you feel a slight tension, ABDUCTION LEG LIFT: Off
not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe START: Stand facing side. Foot harness/ ACCESSORIES:
slowly and rhythmically. Be sure not to hold your breath. Remember that all cuff on outside ankle, inside foot on base. Foot harness/
stretches must be done for both sides of your body. Grip handle at top of seat. Ankle cuff
MOTION: Lift leg to side, toes facing front. MOVABLE PULLEY
Pause at end of motion. Lower to POSITIONS
starting position.
1. Quadriceps Stretch TIPS:Keep leg straight while lifting. Lift leg
Stand close to a wall, chair or other solid object. Use one hand to assist directly to side. Avoid angling leg front
your balance. Bend the opposite knee and lift your heel towards your or back, or lifting toes. Maintain upright
buttocks. Reach back and grasp the top of your foot with the same side body position. Do not tip body as leg lifts.
hand. Keeping your inner thighs close together, slowly pull your foot Contract abdominals to stabilize back.
MUSCLE GROUPS EXERCISED: Hip abductors
towards your buttocks until you feel a gentle stretch in the front of your Perform on both sides.
LEVEL OF DIFFICULTY: Beginner
thigh. You do not have to touch your buttocks with your heel. Stop pull-
ing when you feel the stretch. Keep your kneecap pointing straight down
and keep your knees close together. (Do not let the lifted knee swing
outward.)
17 STANDING HIP SEAT: Off
Hold for 20 to 30 seconds. Repeat for the other leg.
ADDUCTION LEG LIFT: Off
START: Stand facing side. Foot harness/ ACCESSORIES:
cuff on inside ankle, outside foot on base. Foot harness/
Grip handle at top of seat. Ankle cuff
2. Calf and Achilles Stretch
MOTION: Pull inside leg across supporting MOVABLE PULLEY
Stand approximately one arms length away from a wall or chair with POSITIONS
leg, toes facing front. Pause at end of
your feet hip-width apart. Keeping your toes pointed forward, move
motion. Return to starting position.
one leg in close to the chair while extending the other leg behind you.
Bending the leg closest to the chair and keeping the other leg straight, TIPS:Pull working leg in front of
place your hands on the chair. Keep the heel of the back leg on the supporting leg. Maintain upright body
ground and move your hips forward. Slowly lean forward from the position. Do not tip body as leg pulls
ankle, keeping your back leg straight until you feel a stretch in across. Contract abdominals to stabilize
your calf muscles. back. Perform on both sides.
MUSCLE GROUPS EXERCISED: Hip adductors
Hold for 20 to 30 seconds. Repeat for the opposite leg. LEVEL OF DIFFICULTY: Beginner

3. Overhead/Triceps Stretch 18 LYING HIP SEAT: Off

Stand with your feet shoulder width apart and your knees slightly bent. EXTENSION LEG LIFT: Off
Lift one arm overhead and bend your elbow, reaching down behind START: Lie on back facing away, shoulders ACCESSORIES:
your head with your hand toward the opposite shoulder blade. Walk on base. Foot harnesses/cuffs on Foot harness/
your fingertips down your back as far as you can. Hold this position. ankles. Grip base of frame. Lift one Ankle cuff
Reach up with your opposite hand and grasp your flexed elbow. leg perpendicular to floor.
MOVABLE PULLEY
Gently assist the stretch by pulling on the elbow. POSITIONS
MOTION: Lower leg straight down to floor.
Hold for 20 to 30 seconds. Repeat for the opposite arm. Pause at end of motion. Slowly raise to
starting position.
TIPS:Keep leg straight while lifting and
lowering. Do not allow leg to open to
the side. Keep knee in line with shoulder
throughout exercise. Do not excessively
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings
arch back off floor. Contract abdominals
LEVEL OF DIFFICULTY: Beginner to stabilize back. Perform on both sides.

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 BIO FORCE® EXERCISES WARM-UP AND COOL-DOWN STRETCHES
LEGS

13 STANDING LEG PRESS SEAT: Off 4. Back Stretch

START: Stand facing frame. Foot harness/ LEG LIFT: Off Stand with your legs shoulder width apart and your knees slightly
cuff on one ankle, other foot on base. ACCESSORIES: bent. Bend forward from your waist with your arms extending loosely
Grip handle at top of seat with both Foot harness/ in front of your body. Gently bend from the waist flexing your body
hands. Bend hip and knee of Ankle cuff as far forward as it will go.
working leg.
MOVABLE PULLEY Hold for 20 to 30 seconds. Straighten up and repeat.
MOTION: Extend hip and knee. Press leg POSITIONS
straight back behind body. Pause
at end of motion. Flex hip and knee
back to starting position.
TIPS:Keep arms straight to stabilize torso. 5. Standing Hamstrings Stretch
Maintain forward lean with straight back.
Contract abdominals to stabilize back. Stand with your legs hip-width apart. Extend one leg out in front
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings, Perform on both sides. of you and keep that foot flat against the ground. With your hands
quadriceps resting lightly on your thighs, bend your back leg and lean forward
LEVEL OF DIFFICULTY: Beginner slightly from your hips until you feel a stretch in the back of your
thigh. Be sure to lean forward from the hip joint rather than
bending at your waist.
14 STANDING HIP SEAT: Off Hold for 20 to 30 seconds. Repeat for the opposite leg.
FLEXION LEG LIFT: Off
START: Stand facing away. Foot harness/ ACCESSORIES:
cuff on one ankle, other foot on base. Foot harness/
Place hands on hips. Ankle cuff
MOTION: Flex hip and raise leg until thigh is MOVABLE PULLEY
6. Buttocks, Hips and Abdominal Stretch
parallel to floor. Pause at top of motion. POSITIONS
Lay flat on your back with your hips relaxed against the floor. Bend
Lower to starting position. one leg at the knee. Keeping both shoulders flat on the floor, gently
TIPS:Maintain upright body position. grasp the bent knee with your hands and pull it over your body
Do not lean forward or back as leg lifts. and towards the ground. You should feel a stretch in your hips,
Contract abdominals to stabilize back. abdominals and lower back.
Perform on both sides. Hold for 20 to 30 seconds and release. Repeat for opposite side.
MUSCLE GROUPS EXERCISED: Hip flexors
LEVEL OF DIFFICULTY: Advanced 7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your feet
are together. Place your elbows on your knees. Lean forward from
the waist and press down lightly on the inside of your knees. You
15 STANDING HIP SEAT: Off should feel a stretch in the muscles of your inside thigh.
EXTENSION LEG LIFT: Off Hold for 20 to 30 seconds and release.
START: Stand facing frame. Foot harness/ ACCESSORIES:
cuff on one ankle, other foot on base. Foot harness/
Grip handle at top of seat. Bend knee Ankle cuff
90 degrees in front of body.
8. Arm Pullback
MOVABLE PULLEY
MOTION: Extend hip. Pull thigh in line with POSITIONS Stand with your feet shoulder width apart and toes pointing forward and
or slightly behind standing leg. Pause with your knees slightly bent. Let your arms hang relaxed on either side
at end of motion. Return to starting of your body. Expand your chest and pull your shoulders back. Bend
position. your elbows slightly and clasp your hands behind your back. Slowly
straighten your arms as you lift your hands upward. Raise your hands
TIPS:Keep knee bent while extending hip.
upward until you feel mild tension in your shoulder and chest region.
Maintain forward lean with straight back.
Keep arms straight to stabilize torso. Hold for 20 to 30 seconds. Lower your arms to their original position
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings and bend your elbows. Release your hands and return them to
Contract abdominals to stabilize back.
LEVEL OF DIFFICULTY: Beginner Perform on both sides. your sides.

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BIO FORCE® EXERCISE INDEX BIO FORCE® EXERCISES
LEGS

Developing Your Bio Force ® Workout 10 EVERSION CALF SEAT: Off

The choices you make about the frequency (how often), the duration (how long), and RAISES LEG LIFT: Off
intensity (how hard) at which you will workout, will directly influence your results. START: Stand facing frame. Feet hip ACCESSORIES:
width apart on base. Toes facing Handles
Before beginning any workouts on the Bio Force Exerciser, you should first determine
®
outward. Grip handles at sides of body.
your current fitness level. The following are guidelines that you can use to determine
your fitness level, but remember these are just guidelines. You must always listen to MOTION: Raise heels, bending at balls MOVABLE PULLEY
of feet. Pause at top of movement. POSITIONS
your body. Start out at a level that is comfortable to you and progress sensibly.
Lower heels to starting position.
Beginner – No previous exercise experience, or have not exercised in a long time.
 TIPS: Keep arms and legs straight.
Intermediate – Have been performing exercises regularly for three months or more.
 Contract abdominals to stabilize back.
Maintain upright position of torso. Do
Advanced – Have been performing exercises regularly for six months or more.
 not lean or bend forward or back.
MUSCLE GROUPS EXERCISED: Gastrocnemius, soleus
LEGS LEVEL OF DIFFICULTY: Intermediate/Advanced
1. Squat
2. Single Leg Squat
3. Reverse Lunge
4. Seated Leg Extension 11 INVERSION CALF SEAT: Off
5. Seated Single Leg Extension RAISES LEG LIFT: Off
6. Straight Leg Dead Lift START: Stand facing frame. Feet hip width ACCESSORIES:
apart on base. Toes facing inward. Grip Handles
7. Straight Bar Dead Lift
handles at sides of body.
8. Leg Curls
9. Calf Raises MOTION: Raise heels, bending at balls MOVABLE PULLEY
of feet. Pause at top of movement. POSITIONS
10. Eversion Calf Raises
Lower heels to starting position.
11. Inversion Calf Raises
TIPS: Keep arms and legs straight.
12. Single Leg Kick Back Contract abdominals to stabilize back.
13. Standing Leg Press Maintain upright position of torso. Do
14. Standing Hip Flexion not lean or bend forward or back.
15. Standing Hip Extension MUSCLE GROUPS EXERCISED: Gastrocnemius, soleus
16. Standing Hip Abduction LEVEL OF DIFFICULTY: Intermediate/Advanced
17. Standing Hip Adduction
18. Lying Hip Extension
19. Lying Hip Abduction/Adduction
20. Lying Single Leg Abduction/Adduction 12 SINGLE LEG SEAT: Off
21. Lying Double Leg Press KICK BACK LEG LIFT: Off
22. Lying Single Leg Press START:Stand facing frame. Foot ACCESSORIES:
harness/cuff on one ankle, other foot Foot harness/
23. Scissor Kicks
on base. Lean forward from hips. Grip Ankle cuff
24. Flutter Kicks handle at top of seat with both hands.
25. Lying Hip Rotation MOTION:Extend hip. Pull leg straight back
MOVABLE PULLEY
POSITIONS
26. Single Leg Lying Hip Rotation behind body. Pause at end of motion.
27. Seated Single Leg Press Lower to starting position.
28. Seated Single Leg Abduction TIPS:Keep leg straight while lifting.
29. Seated Single Leg Adduction Maintain forward lean with straight
30. Seated Ankle Eversion back. Keep arms straight to stabilize
torso. Contract abdominals to stabilize
31. Seated Ankle Inversion MUSCLE GROUPS EXERCISED: Gluteals, hamstrings back. Perform on both sides.
LEVEL OF DIFFICULTY: Beginner

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 BIO FORCE® EXERCISES BIO FORCE® EXERCISE INDEX
LEGS

7 STRAIGHT BAR SEAT: Off CHEST & BACK 72. Single Arm Seated Front Raise
DEAD LIFT LEG LIFT: Off 32. Seated Chest Press 73. Seated Lateral Raise
START: Stand facing frame. Feet hip ACCESSORIES: Lat 33. Single Arm Seated Chest Press 74. Single Arm Seated Lateral Raise
width apart on base with knees bent. Bar/Front Position 34. Incline Chest Press 75. Rotator Cuff - Low External Rotation
Bend forward at hips and grip lat bar 76. Rotator Cuff - Internal Rotation
35. Single Arm Incline Chest Press
in front of shins.
MOVABLE PULLEY
36. Chest Flye 77. Rotator Cuff - High External Rotation
MOTION: Extend hips and back. Stand POSITIONS
37. Single Arm Chest Flye 78. Straight Arm Pull-Back
upright, pulling bar to front thighs. Bend
knees and hips and lower to starting 38. Incline Chest Flye 79. Rotator Cuff - Diagonal External Rotation
position. 39. Single Arm Incline Chest Flye 80. Rotator Cuff - Diagonal Internal Rotation
TIPS: Keep arms and back straight with 40. Decline Chest Press
chest and head lifted. Hinge up and 41. Closed Grip Chest Press
down from hips. Do not round lower 42. Lat Bar Pull Down ARMS
MUSCLE GROUPS EXERCISED: Hamstrings, lumbar spinal
back. Contract abdominals to stabilize
extensors, gluteals 43. Lat Bar Front Pull Down 81. Standing Biceps Curl
back. Bend forward until a slight stretch
LEVEL OF DIFFICULTY: Intermediate/Advanced is felt in hamstrings. 44. Single Arm Overhand Pull Down 82. Single Arm Standing Biceps Curl
45. Reverse Grip Pull Down 83. Standing Hammer Curl
46. Single Arm Reverse Grip Pull Down 84. Single Arm Standing Hammer Curl
8 LEG CURLS SEAT: On/Top 47. Neutral Grip Pull Down 85. Standing Reverse Curl
Position 48. Single Arm Neutral Grip Pull Down 86. Single Arm Standing Reverse Curl
START: Stand facing frame. One thigh
LEG LIFT: On 87. Curved Bar Biceps Curl
against top leg bar pad. Same side ankle 49. Seated Pull Over
under bottom leg pad. Grip handle at top ACCESSORIES:
50. Single Arm Seated Pull Over 88. Curved Bar Reverse Biceps Curl
of seat with same side arm. None
51. Straight Arm Lateral Pull Down 89. Seated Concentration Curl
MOTION: Flexknee until lower pad is near MOVABLE PULLEY 90. Seated Wrist Curl
52. Single Straight Arm Lateral Pull Down
buttocks. Pause at top of movement. POSITIONS
53. Standing Row - Neutral Position 91. Seated Reverse Wrist Curl
Lower to starting position.
54. Single Arm Standing Row - Neutral Position 92. Seated Overhead Triceps Extension
TIPS:Lean slightly forward with entire
55. Standing Row - Overhand Position 93. Single Arm Overhead Triceps Extension
body. Keep back straight while curling
leg. Contract abdominals to stabilize 56. Single Arm Standing Row - Overhand Position 94. Standing Triceps Pushdown
back. Do not lift thigh away from upper 57. Standing Row - Underhand Position 95. Reverse Grip Triceps Pushdown
leg bar pad. Perform on both sides. 58. Single Arm Standing Row - Underhand Position 96. Split Grip Triceps Pushdown
MUSCLE GROUPS EXERCISED: Hamstrings
LEVEL OF DIFFICULTY: Beginner 59. Standing Straight Arm Pull Down 97. Single Arm Triceps Pushdown
x 98. Single Arm Reverse Grip Triceps Pushdown
SHOULDERS 99. Single Arm Triceps Kickback
100. Single Arm Reverse Grip Triceps Kickback
60. Seated Shoulder Press
9 CALF RAISES SEAT: Off 101. Two Arm Triceps Kickback
61. Single Arm Shoulder Press
START: Stand facing frame. Feet hip width LEG LIFT: Off 102. Two Arm Reverse Grip Triceps Kickback
62. Shoulder Shrugs
apart on base. Toes facing forward. Grip ACCESSORIES: 103. Triceps Dips
Handles 63. Upright Row
handles at sides of body. 104. Single Arm Triceps Dips
64. Standing Front Raise
MOTION: Raise heels, bending at balls 105. Cross-Body Triceps Extension
65. Single Arm Standing Front Raise
of feet. Pause at top of movement. MOVABLE PULLEY
Lower heels to starting position. POSITIONS 66. Standing Lateral Raise
TIPS: Keep arms and legs straight. 67. Single Arm Standing Lateral Raise ABS & LOWER BACK
Contract abdominals to stabilize back. 68. Standing Rear Deltoid Rows
106. Ab Crunch
Maintain upright position of torso. Do 69. Single Arm Standing Rear Deltoid Rows
not lean or bend forward or back. 107. Oblique Crunch
70. Rear Cable Crossover
108. Standing Trunk Rotation
71. Seated Front Raise
109. Side Bend
MUSCLE GROUPS EXERCISED: Gastrocnemius, soleus
110. Seated Spinal Extension
LEVEL OF DIFFICULTY: Beginner x

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 BIO FORCE® EXERCISES BIO FORCE® EXERCISES
LEGS LEGS

1 SQUAT SEAT: Off 4 SEATED LEG EXTENSION SEAT: On/Top

LEG LIFT: Off Position
START: Stand facing frame. Feet hip width START: Sit facing away. Knees over top
apart on base. Grip handles at shoulders. ACCESSORIES: leg pads. Ankles under bottom leg bar LEG LIFT: On
Handles pads. Grip handles next to seat. ACCESSORIES:
MOTION: Flex knees, hips and ankles.
None
Lower until thighs are parallel to floor MOTION: Extend knees until legs are
or slightly higher. Press up to starting MOVABLE PULLEY straight. Pause at top of movement. MOVABLE PULLEY
position. POSITIONS Lower to starting position. POSITIONS

TIPS: Keep knees in line with toes. Center TIPS:Sit up straight with abdominals
weight over arches, not toes or heels. contracted. Do not lean back against
Lift chest and keep back straight as seat. Keep knee caps aligned with
hips lower. Keep head lifted and in line movement point of bar.
with spine. Contract abdominals to
stabilize back.
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings, MUSCLE GROUPS EXERCISED: Quadriceps
quadriceps LEVEL OF DIFFICULTY: Beginner
x
LEVEL OF DIFFICULTY: Beginner

2 SINGLE LEG SQUAT SEAT: Off 5 SEATED SINGLE LEG SEAT: On/Top
LEG LIFT: Off EXTENSION Position
START:Stand facing frame. Split-leg
LEG LIFT: On
stance with back heel lifted. Grip ACCESSORIES: START: Sit facing away. Knees over top
handles at shoulders. Handles leg bar pads. Ankles under bottom leg ACCESSORIES:
bar pads. Grip handles next to seat. None
MOTION: Flex knees, hips and ankles.
Lower until front thigh is parallel to floor MOVABLE PULLEY MOTION: Extend one knee until leg is MOVABLE PULLEY
or slightly higher. Press up to starting POSITIONS straight. Pause at top of movement. POSITIONS
position. Lower to starting position.
TIPS: Keep weight on front leg and front TIPS:Sit up straight with abdominals
knee in line with toes. Align shoulders contracted. Do not lean back against
over hips. Lift chest and keep back seat. Keep knee caps aligned with
straight while lowering. Contract movement point of bar. Perform on
abdominals to stabilize back. both sides.
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings, Perform on both sides. MUSCLE GROUPS EXERCISED: Quadriceps
quadriceps LEVEL OF DIFFICULTY: Intermediate/Advanced
x
LEVEL OF DIFFICULTY: Intermediate/Advanced

3 REVERSE LUNGE SEAT: Off 6 STRAIGHT LEG SEAT: Off

START: Stand facing frame. Feet hip width LEG LIFT: Off DEAD LIFT LEG LIFT: Off
apart on base. Grip handles in front of ACCESSORIES: START: Stand facing away. Feet hip ACCESSORIES:
shoulders. Handles width apart on base. Bend at hips Handles
MOTION: Step back with one leg into and grip handles between legs.
lunge position. Lower until front thigh MOVABLE PULLEY MOTION: Extend hips and back. Stand MOVABLE PULLEY
is parallel to floor or slightly higher. POSITIONS upright, pulling handles up to front of POSITIONS
Press back up to starting position. pelvis. Bend at hips and lower to
Keep weight on front leg and front
TIPS:
starting position.
knee in line with toes. Lift chest and keep TIPS: Keep arms and legs straight.
back straight while lowering. Contract Hinge up and down from hips. Do
abdominals to stabilize back. Perform not round lower back or bend knees.
on both sides. Contract abdominals to stabilize back.
MUSCLE GROUPS EXERCISED: Gluteals, hamstrings, MUSCLE GROUPS EXERCISED: Hamstrings, lumbar spinal
Bend forward until chest is parallel to
quadriceps extensors
floor or slightly higher and a slight
LEVEL OF DIFFICULTY: Intermediate/Advanced LEVEL OF DIFFICULTY: Intermediate/Advanced stretch is felt in hamstrings.

44 45