Body-Solid ® Table of Contents Total Body Workout DVD . . . . . . . . . . . . . p. 2 Reference Drawings . . . . . . . . . . . . . . . . . p. 3 Safety Instructions . . . . . . . . . . . . . . . . . . p. 4 Before You Begin . . . . . . . . . . . . . . . . . . . p. 5 Dimensions . . . . . . . . . . . . . . . . . . . . . . . . p. 6 Safety Guidelines . . . . . . . . . . . . . . . . . . . p. 7 Preparations . . . . . . . . . . . . . . . . . . . . . . . p. 8 Assembly Instructions . . . . . . . . . . . . p.
T o t a l B o d y W o r k o u t D V D Follow the lead of international fitness presenter Geoff Bagshaw as he guides you step by step through a total health and conditioning program. Includes thorough explanations and demonstrations of over 50 exercises targeting all major muscle groups. The Body-Solid Total Body Workout is a “must have” for anyone truly serious about in-home training.
G 2 B R e f e r e n c e D r a w i n g s 3
I m p o r t a n t S a f e t y I n s t r u c t i o n s Before beginning any fitness program, you should obtain a complete physical examination from your physician. Il est conseille de subir un examen medical complet avant d’entreprendre tout programme d’exercise. Si vous avez des etourdissements ou des faiblesses, arretez les exercices immediatement. Antes de comenzar cualquier programma de ejercicios, deberias tener un examen fisico con su doctor. The G2B is designed for your enjoyment.
B e f o r e Y o u B e g i n Thank you for purchasing the G2B. This gym is part of the Body-Solid line of quality strength training machines, which let you target specific muscle groups to achieve better muscle tone and overall body conditioning. To maximize your use of the equipment please study this Owner’s Manual thoroughly. Be careful to assemble all components in the sequence presented in this guide. Unpacking the Equipment The G2B is carefully tested and inspected before shipment.
D i m e n s i o n s The room layout diagram below will help you decide the best placement for your G2B. The dimensions of the G2B are: width 5’3” X length 5’11”. The ceiling height requirement for the G2B is 7’. The usage space is: width 6’9” X length 6’3” (The usage space is the overall space needed for operation.) The usage space needed for the G2B could be more, depending on the user, allow enough room for the Low Row Station.
S a f e t y G u i d e l i n e s Successful resistance training programs have one prominent feature in common...safety. Resistance training has some inherent dangers, as do all physical activities. The chance of injury can be greatly reduced or completely removed by using correct lifting techniques, proper breathing, maintaining equipment in good working condition, and by wearing the appropriate clothing. 1. It is highly recommended that you consult your physician before beginning any exercise program.
P r e p a r a t i o n s CAUTION: To set up this unit, you will need assistance. Do not attempt assembly by yourself. You must review and follow the instructions in this Owner’s Manual. If you do not assemble and use the G2B according to these guidelines, you could void the Body-Solid warranty. Required Tools CAUTION: Obtain assistance! Do not attempt to assemble the G2B by yourself. Review the Installation Requirements before proceeding with the following steps.
A s s e m b l y I n s t r u c t i o n s Assembly of the G2B takes professional installers about 3 hours to complete. If this is the first time you have assembled this type of equipment, plan on significantly more time. Professional installers are highly recommended! However, if you acquire the appropriate tools, obtain assistance, and follow the assembly steps sequentially, the process will take time, but is fairly easy. Assembly Tips IMPORTANT! Read all “Notes” on each page before beginning each step.
STEP 1 Be careful to assemble all components in the sequence they are presented. NOTE: Finger tighten all hardware in this step. Do Not wrench tighten until the end of step 4. A. Attach three Weight Stack Shims (20) to the bottom of Main Base Frame (A). Insert one Foot Cap (11) into the end of Rear Base Frame (B). Insert one Convex End Cap (17) to Main Base Frame (A) as shown. Attach two Frame Levelers (19) to Main Base Frame (A). Attach one Frame Leveler (19) to Rear Base Frame (B). B.
STEP 1 11
STEP 2 Be careful to assemble all components in the sequence they are presented. NOTE: Finger tighten all hardware in this step. Do Not wrench tighten until the end of step 4. A. Attach Angled Vertical Frame (D) to Main Base Frame (A) using: Two 55 (3/8” x 3” hex head bolt) Four 70 (3/8” washer) Two 67 (3/8” nylon lock nut) B.
STEP 2 13
STEP 3 Be careful to assemble all components in the sequence they are presented. NOTE: Finger tighten all hardware in this step, except where noted* in part A. Do Not wrench tighten any other hardware until the end of step 4. A. Attach Multi Hip Base (N) to Main Base Frame (A) using: Two 54 (3/8” x 2 3/4” hex head bolt)* Four 70 (3/8” washer) Two 67 (3/8” nylon lock nut) *You must wrench tighten these two bolts (54) now. B.
STEP 3 15
STEP 4 Be careful to assemble all components in the sequence they are presented. NOTE: Finger tighten all hardware in this step. Do Not wrench tighten any other hardware until the end of step. A. Place two Weight Stack Risers (86) and two Rubber Donuts (24) onto Main Base Frame (A) as shown. Slide two Guide Rods (Q) through the Rubber Donuts (24), through the two Weight Stack Risers (86), and into the Main Base Frame (A). B. Slide Weight Stack Plates (87) onto Guide Rods (Q).
STEP 4 17
STEP 5 Be careful to assemble all components in the sequence they are presented. A. Slide two Nylon Bushings (13) into Back Pad Holder (S). Attach Back Pad Holder (S) to Angled Vertical Frame (D) using: Two 54 (3/8” x 2 3/4” hex head bolt) Four 70 (3/8” washer) Two 67 (3/8” nylon lock nut) B. Attach End Cap (17) to the end of Back Pad Adjuster (T). Slide Back Pad Adjuster (T) into Back Pad Holder (S). Use the T-Shaped Pop Pin (106) and One 91 (5/16” x 3/4” socket head allen bolt) to hold in place. C.
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STEP 6 Be careful to assemble all components in the sequence they are presented. A. Attach Press Arm Support (X) to the Top Main Frame (E) using Shaft (88) and tighten two Allen Screws (85). Attach two Convex End Caps (17) to the top of Press Arm Support (X) as shown. B. Attach Press Arm Pivot (Y) to Press Arm Support (X) using Shaft (89) and tighten Two Allen Screws (85). C.
STEP 6 21
STEP 7 Be careful to assemble all components in the sequence they are presented. A. Slide Bronze Washer (3) onto Multi Hip Vertical Frame (P). Slide Multi Hip Adjuster (AC) onto Multi Hip Vertical Frame (P). B. Slide Multi Hip Arm (AD) onto Multi Hip Vertical Frame (P) attach using Pop Pin (111) and: One 92 (3/8” x 5/8” allen bolt) One 93 (3/8” washer) Attach two End Caps (16) to the top and bottom of Multi Hip Arm (AD) as shown. C. Slide Slide One One D.
STEP 7 23
STEP 8 Be careful to assemble all components in the sequence they are presented. A. Attach Leg Extension Frame (H) and Flat Plate (J) to Angled Vertical Frame (D) using: Two 55 (3/8” x 3” hex head bolt) Four 70 (3/8” washer) Two 67 (3/8” nylon lock nut) Leg Extension Frame (H) is pre-assembled with Seat Pad Frame (K). B. Attach Leg Extension Frame (H) to Main Base Frame (A) using: One 56 (3/8” x 4 1/2” hex head bolt) Two 70 (3/8” washer) One 67 (3/8” nylon lock nut) C.
STEP 8 25
STEP 9 Be careful to assemble all components in the sequence they are presented. A. Attach Back Pad (BB) to Back Pad Frame (U) using: Two 59 (5/16” x 1 3/4” hex head bolt)* Two 72 (5/16” spring lock washer) Two 73 (5/16” washer) *Do NOT over-tighten pad bolts (59). Tighten these bolts until spring lock washer is flat. Over - tightening these bolts will cause T - nuts in pads to strip out. B.
STEP 9 27
STEP 10 Be careful to assemble all components in the sequence they are presented. High Pulley Cable (37) Ball Stop End Metal Ball End 12’ 10” 3916 mm Note: All Pulleys in this step are 4 1/4” diameter, except where noted in step 10B*. Leave all pulley bolts hand tight until step 15 is completed. A. See Diagram 1. Begin at the high pulley station. Route the High Pulley Cable (37) up through the first opening where pulley (A1) will be installed, and out through the top.
Diagram 1 STEP High Pulley Cable Cable Installation 10 Start here at high pulley station by inserting the metal ball end here.
STEP 11 Be careful to assemble all components in the sequence they are presented. High Pulley Cable (37) Metal Ball End Ball Stop End 3916 mm 12’ 10” Note: All Pulleys in this step are 4 1/4” diameter. Leave all pulley bolts hand tight until step 15 is completed. A. See Diagram 1.
STEP Diagram 1 Cable Installation 11 ! High Pulley Cable WA R N I N G Selector Rod Top Bolt (98) must be threaded a minumum of 1/2” into the Selector Rod (33), and Jam Nut (102) tightened securely against spring lock washer (101) to ensure proper connection. Check the Jam Nut (102) once a week to make sure it is tight. Diagram 1A Cable Installation Start here at Double Pulley Holder (CA) by routing the cable here.
STEP 12 Be careful to assemble all components in the sequence they are presented. Low Pulley Cable (38) Small Ball End Small Ball End 6120 mm 20’ 9” Note: All Pulleys in this step are 4 1/4” diameter, except where noted in step 12B*. Leave all pulley bolts hand tight until step 15 is completed. A. See Diagram 1. Insert either end of the Ab Crunch Cable (38) into the opening in Angled Vertical Frame (D), above Back Pad (BB), and pull entire length through. B.
STEP Diagram 1 Start here at the Ab-Crunch station by inserting either end here.
STEP 13 Be careful to assemble all components in the sequence they are presented. Low Pulley Cable (38) Small Ball End Small Ball End 6120 mm 20’ 9” Short Cable (39) Stamped Eye End Stamped Eye End 757 mm 2’ 5” A. See Diagram 1. Route Leg Extension Cable (38) up to the Top Main Frame (E). Install Pulley (B5) under Cable (38) and into the pulley flange on Top Main Frame (E) as shown in Diagram 2 using: One 51 (3/8” x 1 3/4” hex head bolt) Two 70 (3/8” washer) One 67 (3/8” nylon lock nut) B.
Diagram 1 STEP Cable Installation 13 Start here by routing Low Pulley Cable (38) around pulley (B5).
STEP 14 Be careful to assemble all components in the sequence they are presented. Multi Hip Cable (40) Chain End Stamped Eye End 1790 mm 5’ 10” A. See Diagram 1A. Attach Multi Hip Cable (40) to the Multi Hip Adjuster (AC) as shown using: One 58 (5/16” x 1 1/2” hex head bolt) One 63 (7/16”L spacer sleeve) Two 2 (1/4”L spacer sleeve) One 68 (5/16” nylon lock nut) B. Remove one of the pre-installed 3” Pulleys (36), either Pulley (C1) or Pulley (C2).
STEP 14 Diagram 1A Cable Installation Multi Hip Cable Start here by installing the Stamped Eye End of the Multi Hip Cable (40) here.
STEP 15 Be careful to assemble all components in the sequence they are presented. NOW IS THE TIME TO MAKE ALL NECESSARY CABLE ADJUSTMENTS After cable installation is complete you must check all cables for proper tension. Obvious signs that cable tension problems exist include: c Top Plate (29) does not rest directly on the top weight stack plate. c The holes in the Selector Rod (19) does not line up with the holes in the Weight Stack Plates.
STEP NOTE 1 Check Jam Nut (102) weekly to be sure it is tight and locked onto the Selector Rod (33). 15 Turn and loosen Rubber Stop (113) to take up space and tighten cable. ! WA R N I N G Loosen ! Selector Rod Top Bolt (98) must be threaded a minimum of 1/2” into the Selector Rod (33), and Jam Nut (102) tightened securely against spring lock washer (101) to ensure proper connection. Loosen Turn and loosen Rubber Stop (113) to take up space and tighten cable.
STEP 16 A. B. Be careful to assemble all components in the sequence they are presented. SEE NOTE 1 ON PAGE 41: Apply weight stack numbers to weight stack Top Plate (29) and each Weight Stack Plate (87) as shown. SEE NOTE 2 ON PAGE 41: Front Shroud (DA) is pre-assembled with Shroud Insert (DB). Attach Front Shroud (DA) to the side of the weight stack as shown. Bolt onto Main Base Frame (A) at the bottom and Top Weight Stack Frame (R) using: Two 108 (3/8” x 5/8” round allen head) Two 70 (3/8” washer) C.
NOTE 2 NOTE 1 #1 STEP This is the top view of the two Weight Stack Shrouds. Note the shape of each shroud for proper placement. #2 2” flat side Apply weight stack numbers to the Weight Stack Plates (87). Start at the Top Plate (29) with the number 1, and the first plate should be number 2. The following Weight Stack Plates (87) should be numbered in sequential order down through the stack.
A d j u s t m e n t s Congratulations! You are done. After assembly, you should check all functions to ensure correct operation. If you experience problems, first recheck the assembly instructions to locate any possible errors made during assembly. If you are unable to correct the problem, call the dealer from whom you purchased the machine or call 1-800-556-3113 for the dealer nearest you. Note: If any bolts seem to loosen periodically, use Loctite 242 for a long-term cure.
! WA R N I N G ! Pay special attention to the plunger on this Pop Pin (110). Always be sure that the plunger is fully engaged into the hole you select. Also, be sure that the spring in the Pop Pin (110) operates freely. Failure to do so may result in serious injury. 1. 2. ! WA R N I N G ! Pay special attention to the plunger on this T-shaped Pop Pin (112). Always be sure that the plunger is fully engaged into the hole you select.
A d j u s t m e n t s 3. MULTI HIP (AD) ADJUSTMENT A. Grasp the Multi Hip Arm (AD). B. Pull the Pop Pin (111) in the Multi Hip Arm (AD) to release. C. Adjust the Multi Hip Arm (AD) to the desired position.(depending on the exercise you are performing). D. Release the Pop Pin (111) and make sure it is fully engaged into the selector hole. 4. BACK PAD (BB) ADJUSTMENT A. Grasp the Back Pad (BB). B.
! WA R N I N G ! Pay special attention to the plunger on this Pop Pin (111). Always be sure that the plunger is fully engaged into the hole you select. Also, be sure that the spring in the Pop Pin (111) operates freely. Failure to do so may result in serious injury. 3. 4. ! WA R N I N G ! Pay special attention to the plunger on both Pop Pins (106) and (90). Always be sure that the plunger is fully engaged into the hole you select.
W a r n i n g , S a f e t y & M a i n t e n a n c e Be sure that all users carefully read and understand all warning, safety and maintenance labels on the machine before each use. Failure to do so may result in serious injury. It is imperative that you retain this Owner’s Manual and be sure all warning labels are legible and intact. Replacement Owner’s Manuals and labels are available from your local Body-Solid dealer.
Warning Safety and Maintenance of Cables Although Body-Solid provides the highest quality of materials and workmanship in its products, the fact remains that component parts eventually wear out over time and with use. This is particularly true with reference to pliable moving parts such as cables. In spite of any expressed and/or implied warranties, intervening factors such as improper use, unusually heavy use, improper installation, improper alignment, poor maintenance, etc.
W a r n i n g , S a f e t y Precision craftsmanship assures Body-Solid’s ability to consistently deliver products of the highest standards. Our products have been carefully designed to ensure safe, efficient long term operation. However, it must be realized that safe use of this equipment requires that owners carefully read and follow the Body-Solid use recommendations, warnings, and maintenance guidelines in this Owners Manual.
MAINTENANCE SCHEDULE CABLES: DAILY WEEKLY LATEST DATE ENTRY a CHECK TENSION, END FITTINGS, AND COATING. a CHECK THAT JAM NUTON THE SELECTOR ROD TOP BOLT IS TIGHT. UPHOLSTERY: WIPE DOWN AND DRY a CLEAN AND CONDITION.
PHRASES, TERMS, TIPS & GUIDELINES B E G I N N E R ’ S G U I D E L I N E S • Work out at least two times a week. • Include six to eight exercises that train major muscle groups. • Perform two or three sets of at least eight to 12 repetitions. AEROBIC EXERCISE LARGE MUSCLES FIRST Exercise that primarily uses oxygen to burn fuel at low to moderate levels of intensity. Running and jogging are examples of aerobic exercise. You should work your large muscle groups first (ie.
PHRASES, TERMS, TIPS & GUIDELINES S T A R T I N G R E S I S T A N C E L E V E L If you begin weight training at too high a level, you risk serious injury. You will also develop poor form, which will hinder your efforts and discourage you. Use this as a guideline: if you cannot lift the weight eight times with proper form, the weight is too heavy. Similarly, don’t choose too light a weight; the last two or three repetitions of your set should be difficult.
NUTRITION Good nutrition is a diet in which foods are eaten in proper quantities and with the needed distribution of nutrients to maintain good health. Malnutrition, on the other hand, is the result of a diet in which there is an underconsumption, overconsumption, or unbalanced consumption of nutrients that leads to disease or an increased susceptibility to disease. What is stated in the above definitions is the fact that proper nutrition is essential to good health.
EXERCISE PRESCRIPTION Sets Sets are defined as a combination of any number of reps of one exercise. The number of sets used in a workout is directly related to training results. Typically, two to three sets are used by intermediate and advanced lifters to achieve optimum gains in strength. Experts agree that multiple-set systems work best for the development of strength and muscular endurance.
SETTING UP YOUR PERSONAL PROGRAM It is important to first establish specific and realistic goals. You should determine your long term goal and then set a series of short term goals that will help you attain your long term goal. The most common goals are: Muscular Endruance & Definition Increase Strength Once you have determined your personal goals, you will need to set up a schedule that helps you attain them.
DETERMINE YOUR TRAINING METHOD There are three basic types of weight training methods: 1. Training for muscular endurance and definition 2. Training for strength 3. Training for power and muscle mass You should select a training method that reflects both your present fitness level and your long term goals. You should begin carefully and with proper professional guidance. You can always move from one training method to another as you progress.
EXERCISETIPS Listed below are Body-Solid’s picks of the best exercises you can do for each body part. These exercises can be done using free weights, machines and multi-station gyms. Learn to do each exercise in proper form. You can make substitutions in your training and try variations of each using different Body-Solid grips, cable attachments and accessories to slightly change the emphasis of a particular exercise. Note: Many movements, especially multijoint exercises, work more than one muscle group.
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FITNESS GOALS * SHORT-TERM GOALS Date Set Date Accomplished Goal Reward** Date Set Date Accomplished Goal Reward** Date Set Date Accomplished Goal Reward** LONG-TERM GOALS Goal Reward! * Make several copies of this page to keep track of your goals and accomplishments. Yo u c a n p r i n t m o r e c o p i e s o f t h i s p a g e b y g o i n g t o h t t p : / / w w w. b o d y s o l i d . c o m / s u p p o r t / d o c s .
TOTALS AB CRUNCH CALF RAISE LEG CURL LEG EXTENSION LEG PRESS / SQUAT BICEP CURL TRICEP PRESSDOWN SHOULDER PRESS LAT PULLDOWN BENCH / CHEST PRESS Exercise Date S R W S R W S R W BEGINNER’S SAMPLE WORKOUT ROUTINE Keep track of your changes and improvements. It’s a great motivational tool!* R W S R W S R W * Make several copies of this page to keep track of your progress. You can print more copies of this page by going to http://www.bodysolid.com/support/docs.
TOTALS RESISTANCE OBLIQUE CRUNCH RESISTANCE AB CRUNCH TRICEP EXTENSION TRICEP PRESSDOWN BICEP CURL UPRIGHT ROW MILITARY PRESS SEATED ROW LAT PULLDOWN INCLINE PEC FLY INCLINE PRESS BENCH / CHEST PRESS CALF RAISE LEG CURL LEG EXTENSION LEG PRESS / SQUAT Exercise Date S R W S R W S R W SAMPLE WORKOUT ROUTINE WHEN TRAINING FOR STRENGTH Keep track of your changes and improvements.
TOTALS Exercise Date S R W S R W S R W 61 R W S R W S R S = Sets R = Repetitions per set W = Weight used W * Make several copies of this page to keep track of your progress. You can print more copies of this page by going to http://www.bodysolid.com/support/docs.html S INTERMEDIATE AND ADVANCED LIFTERS... Design your personal strength training program. Keep track of your changes and improvements.
STRETCHING & FLEXIBILITY Flexibility is an important component of physical fitness and needs to be addressed in a resistance training program. The two main purposes for stretching are injury prevention and a faster rate of recovery from exercise. Stretching should be performed in both the warm up and cool down phases of a training session.
STRETCHING UPPER BACK WARM-UP/COOL-DOWN Cross Arm in Front of Chest MUSCLE(S) AFFECTED: la tissimus dorsi and teres major 1. Stand or sit with the right arm slightly flexed (15° to 30°) and adducted across the chest. 2. Grasp the upper arm just above the elbow, placing the left hand on the posterior side of the upper arm. 3. Pull the right arm across the chest (toward the left) with the left hand. 4. Hold for 10 seconds. 5. Repeat with the left arm.
STRETCHING WARM-UP/COOL-DOWN SIDES Side Bend with Straight Arms MUSCLE(S) AFFECTED: external oblique, la tissimus dorsi and serratus anterior 1. 2. 3. 4. Stand with feet 14 to 16 inches apart. Interlace the fingers with palms facing each other. Reach upward with straight arms. Keeping arms straight, lean from waist to left side. Do not bend knees. 5. After moving as far as possible, hold for 10 seconds. 6. Repeat to the left side.
STRETCHING WARM-UP/COOL-DOWN Stretching the hamstrings with emphasis on insertion of the hamstrings and calves. POSTERIOR OF THIGH Sitting Toe Touch MUSCLE(S) AFFECTED: hamstrings, spinal erectors and gastrocnemius 1. Sit with the upper body nearly vertical and legs straight. 2. Lean forward from waist and grasp toes with each hand, slightly pull toes towards the upper body, and pull chest towards leg. (If you are very stiff, try to grasp the ankles.) Hold for 10 seconds. 3. Release toes and relax foot.
STRETCHING WARM-UP/COOL-DOWN GROIN Straddle (Spread Eagle) MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors, adductors and sartorius 1. Sit with the upper body nearly vertical and legs straight, and spread legs as far as possible. 2. With right hand, grasp toes of right foot and pull on toes slightly, while pulling chest toward right leg. Hold for 10 seconds. 3. Release toes and relax foot. 4. Grasp ankle and continue to pull chest toward right leg. Hold for 10 seconds. 5.
STRETCHING WARM-UP/COOL-DOWN POSTERIOR OF LOWER LEG Step Stretch MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon 1. 2. 3. 4. 5. Have ready a step or board 3 to 4 inches high. Place balls of both feet on the step or board, 1 inch from its edge. With straight legs, lower heels as far as posible. Hold for 10 to 15 seconds. To stretch achilles tendon, raise heels slightly. Slightly flex the knees and then lower the heels. This stretch will be felt in the achilles tendon. 6.
WORKOUT C H E S T Vertical Grip Chest Press (Pectorals) 1. Insert pin into weight stack a t desired resistance level. 2. Adjust seat pad height so that when seated the vertical press handles bisect the chest (pectoral) muscles. 3. Seat yourself comfortably on the seat pad with your back straight. 4. Grasp vertical bench handles with your arms bent and palms facing in. 5. Keeping your elbows out and below your shoulders, extend your arms forward at a smooth, moderate pace through out the exercise movement.
WORKOUT B A C K Lat Pulldown (Latissimus Dorsi) 1. Insert pin into weight stack a t desired resistance level. 2. Attach Lat Bar to high pulley cable. 3. Adjust seat pad so your knees fit comfortably under leg hold-down foam rollers. Sit on seat pad facing into machine. 4. Grasp Lat Bar 3 to 6 inches wider than your shoulders, on each side. 5. Keeping your elbows back during movement, slowly pull the Bar down until it lightly touches the upper part of your chest. 6.
WORKOUT A R M S Seated Tricep Extension (Triceps) Insert pin into weight stack at desired resistance level. Attach Tricep Strap to middle pulley cable. Sit on seat pad, facing away from the machine. Grasp the Tricep Strap. Bend at the waist so that your torso is at an approximate 45o angle. Start with your hands behind your head and with your elbows pointing forward. 5. Use Triceps strength to move the Tricep Strap forward and upward in an arcing motion until your arms are fully extended. 6.
WORKOUT S H O U L D E R S Deltoid Raise (Deltoids) 1. Insert pin into weight stack at desired resistance level. 2. Attach Stirrup Handle (optional) to low pulley cable. 3. Take an overhand grasp of the Stirrup Handle with your right hand and your palm facing down. 4. Facing away from the machine, stand 1 to 2 feet away from pulley. 5. Using shoulder muscle strength, slowly raise the Stirrup Handle upward and forward in a semicircular arc until it is in a position slightly above your shoulder level. 6.
WORKOUT L E G S Standing Leg Curl (Hamstrings) 1. Insert pin into weight stack at desired resistance level. 2. Stand facing machine and hook your right heel under the bottom roller pad with right knee positioned slightly below the top roller pad. Grasp bench handles or back pad for stability. 3. Use Hamstring strength to pull and curl your right foot upward, bending your knee as much as possible. 4. Pause for a moment, then slowly return along the same arc, to the starting position. Repeat movement. 5.
WORKOUT M U L T I - H I P Leg Adduction (Inner Thigh) 1. Insert pin into weight stack at desired resistance level. 2. Adjust the Multihip roller so you will be able to feel resistance throughout the full range of motion. 3. Grasp the handles for stability. Keep our left leg straight, extend your right leg so the roller is pushing against the inside of your leg. 4. Using inner thigh strength, slowly push your right leg across your body as far as comfortably possible. 5.
WORKOUT A B S Ab Crunch (Abdominals) 1. Insert pin into weight stack at desired resistance level. 2. Attach Tricep Strap to the middle pulley cable. 3. Sit comfortably on seat pad with your back resting against back pad. Grasp the Tricep Strap and place it over your shoulders, keeping your hands planted firmly on your upper chest throughout the entire exercise movement. 4. Using Abdominal muscle strength, slowly bend forward at the waist as far as possible. 5.
BUILD THE ULTIMATE FITNESS CENTER with Rubber Flooring #RF46 Vertical Knee Raise / Dip / Push-Up / Chin Machine 40" Wide 3-Tier Dumbbell Rack 45°Hyperextension Machine #VKR82 #WDR363 #WHYP45 Accessories Elliptical Machine Olympic Weight Tree #E4 #WT46 Strength Training Time Clock #STT45 100% Covered Pentathlon Treadmill #T7iHRC LIFETIME WARRANTY CALL NOW FOR THE DEALER NEAREST YOU 1-800-833-1227 OR VISIT OUR WEB SITE AT: www.bodysolid.
S i g n s O f O v e r t r a i n i n g In the quest for better health and fitness, it is sometimes difficult to quell one’s enthusiasm and take a break from exercise. But if exercise is leaving you more exhausted than energized, you could be suffering from an acute case of overtraining. Individuals who excessively exercise are risking more than poor performance; they’re risking their health. If you recognize the following symptoms in yourself or a friend, it is essential that you seek professional help.
W e i g h t R a t i o s 100% High Pulley 100% Seated Press 100% Ab Crunch 75% Multi-Hip 95% Low Pulley 150% Leg Curl / Leg Extension 95% 100% Top Plate 1 7.5 9.5 10 lbs. 15 2 15 19 20 30 3 22.5 28.5 30 45 4 30 38 40 60 5 37.5 47.5 50 75 6 45 57 60 90 7 52.5 66.5 70 105 8 60 76 80 120 9 67.5 85.5 90 135 10 75 95 100 150 11 82.5 104.5 110 165 12 90 114 120 180 13 97.5 123.5 130 195 14 105 133 140 210 15 112.5 142.
G 2 B KEY# QTY A B C D E F G H J K L M N P Q R S T U V W X Y Z Z1 Z2 Z3 Z4 Z5 Z6 Z7 Z8 AA A1 AB A2 AC AD AE AF 1 1 1 1 1 1 2 1 2 1 1 1 1 1 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 M a i n f r a m e PART# JG2BMBF-A JG2BRBF-B JG2BRVF-C JG2BAVF-D JG2BTF-E JG2BFP-F JG2BFP-G JG2BLEF-H JG2BFP-J JG2BSPF-K JG2BLEA-L JG2BFB-M JG2BMHB-N JG2BMHVF-P JG2BCGR-Q JG2BTWSF-R JG2BBPH-S JG2BBPA-T JG2BBPF-U JG2BLHD-V JG2BLHD-W JG2BPAS-X JG2BPAP-Y JG2BBAB-Z JG2BBAS-Z1 JG2BBAF-Z2 JG2BBARA-Z3 JG2BBALA-Z4 JG2BBARJ-Z5
G 2 B H a r d w a r e L i s t KEY# QTY PART# DESCRIPTION 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 29 30 32 33 34 35 36 42 43 44 45 46 JSS.62x.87 JSS.75X.37 JOW.75X1.25 JOW1X1.25 JPS.37x.62 JSNAP3 JFEC.75X1.5 JFEC1X2 JEC1 JREC JFC2X2 JSC10 JNB2X2 JSC JREC2 JCEC1X2 JCEC2X2X1.8 JCEC2X2X2.5 JFL22 JWSS22 JNW3 JREC1 JRP1.5X1.5 JRD2.5 JGT4X5.5 JTP10 JFR4X8 JSC17 JSR20 JP4.25 JP3.5 JP3 JPIN4.
G 2 B H a r d w a r e ( c o n t i n u e d ) KEY# QTY PART# DESCRIPTION 50 51 52 53 54 55 56 57 58 59 60 61 63 64 65 66 67 68 69 70 71 72 73 80 81 83 84 85 86 87 88 89 90 91 92 94 95 96 97 98 99 100 101 102 103 104 105 2 10 1 6 7 16 1 2 1 4 2 2 1 2 1 2 40 1 4 71 1 4 8 1 2 2 1 2 2 15 1 1 1 1 1 1 4 2 2 1 1 1 1 1 1 1 1 JHEX.5X3.5PT JHEX.37X1.75PT JSHB.37X2PT JHEX.37X2.5PT JHEX.37X2.75PT JHEX.37X3PT JHEX.37X4.5PT JHEX.37X7.25PT JHEX.31X1.5FT JHEX.31X1.75FT JHEX.31X.5FT JAHB.31X.75FT JSS.5X.87 JHEX.
G 2 B KEY# 106 108 109 110 111 113 122 123 124 125 126 127 128 129 130 131 132 133 134 135 137 QTY 2 4 2 1 1 2 2 2 2 4 2 2 2 4 4 4 4 2 2 2 2 H a r d w a r e PART# JTSPP3 JAB.37X.62FT JS.12X.38FT JFHPP3.5 JFHPP6.75 JRS2.5 JACN.19 JJN.37 JBB.5X.87 JBB.75X1 JBB1X1.5 JRR1.25X1.5 JCC1X1.37 JBB1X1.75 JBB.5X.87 JBB.37X.87 JBB.75X1 JWW.75 JBB1X1.5 JSB1X1.37 JFLTW.
G 2 B ( s h o w n H A R D W A R E i n a c t u a l KEY #51 HEX HEAD BOLT 3/8” X 1 3/4” PARTIAL THREAD QTY. 10 s i z e ) KEY #50 HEX HEAD BOLT 1/2” X 3 1/2” PARTIAL THREAD QTY. 2 KEY #53 HEX HEAD BOLT 3/8” X 2 1/2” PARTIAL THREAD QTY. 6 KEY #54 HEX HEAD BOLT 3/8” X 2 3/4” PARTIAL THREAD QTY. 7 KEY #55 HEX HEAD BOLT 3/8” X 3” PARTIAL THREAD QTY. 16 KEY #56 HEX HEAD BOLT 3/8” X 4 1/2” PARTIAL THREAD QTY. 1 KEY #57 HEX HEAD BOLT 3/8” X 7 1/4” PARTIAL THREAD QTY.
G 2 B ( s h o w n H A R D W A R E i n a c t u a l s i z e ) KEY #52 SOCKET HEAD BOLT 3/8” X 2” FULL THREAD QTY. 1 KEY #58 HEX HEAD BOLT 5/16” X 1 1/2” FULL THREAD QTY. 1 KEY #59 HEX HEAD BOLT 5/16” X 1 3/4” FULL THREAD QTY. 4 KEY #60 HEX HEAD BOLT 5/16” X 1/2” FULL THREAD QTY. 2 KEY #65 ALLEN HEAD BOLT 5/16” X 1 1/8” FULL THREAD QTY. 1 KEY #61 ALLEN HEAD BOLT 5/16” X 1/2” FULL THREAD QTY. 2 KEY #64 HEX HEAD BOLT 3/8” X 2” FULL THREAD QTY.
G 2 B H A R D W A R E ( s h o w n i n a c t u a l KEY #66 NYLON LOCK NUT 1/2” QTY. 2 s i z e ) KEY #67 NYLON LOCK NUT 3/8” QTY. 41 KEY #69 FLAT WASHER 1/2” QTY. 4 KEY #72 SPRING LOCK WASHER 5/16” QTY. 4 KEY #70 FLAT WASHER 3/8” QTY. 71 KEY #71 SPRING LOCK WASHER 3/8” QTY. 2 KEY #73 FLAT WASHER 5/16” QTY. 6 KEY #101 SPRING LOCK WASHER 1/2” QTY.
part part part part part part part part part Z includes: z1 z2 z3 z4 z5 z6 z7 z8 part AB includes: part AB1 part AA includes: part AA1 85
EXPLODED VIEW DIAGRAM G 2 B © Copyright 2003. Body-Solid. All rights reserved. Body-Solid reserves the right to change design and specifications when we feel it will improve the product. Body-Solid machines maintain several patented and patent pending features and designs. All rights reserved on all design patents and utility patents.