v.
Before You Begin Thank you for purchasing the Powerline PGM200X. This gym is part of the Powerline line of quality strength training machines, which let you target specific muscle groups to achieve better muscle tone and overall body conditioning. To maximize your use of the equipment please study this Owner’s Manual thoroughly. Unpacking the Equipment The PGM200X is carefully tested and inspected before shipment. We have shipped the unit in several pieces that require assembly.
Important Safety Instructions 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.
Safety Guidelines 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.
Assembly Instructions Assembly of the PGM200X takes professional installers about 2 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 Do not fully tighten bolts until instructed to do so.
STE P 1 Be careful to assemble all components in the sequence they are presented. NOTE: Finger tighten all hardware in this step. Do Not wrench tighten until end of step 3. A. Attach Oval End Cap (1) to Middle Connect Tube (A). B. Attach two Oval End Caps (1) to Rear Support Tube (B). C. Attach Rear Support Tube (B) to Middle Connect Tube (A) using: Two 30 (M10x55 hex head bolt) Four 50 (f10 washer) Two 40 (M10 nylon lock nut) D.
STE P 1 Above shows Step 1 assembled and completed.
STE P 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 end of step 3. A. Attach Fixing Tube (E) to Middle Connect Tube (A) using: Two 30 (M10x55 hex head bolt) Four 50 (f10 washer) Two 40 (M10 nylon lock nut) Note: Adjust hole position as necessary according to your body height. Please check highlighted section in diagram. B. Install two Square End Caps (5) onto Adjust Tube (F). C.
STE P 2 Above shows Step 2 assembled and completed.
STE P 3 Be careful to assemble all components in the sequence they are presented. NOTE: Finger tighten all hardware in this step. Do Not wrench tighten until end of step 3. A. Lay Sliding Tube (G) on a flat surface. Affix Connect Tube (H) in the center of the Sliding Tube Frame (G) glide bars. B. Position four Rollers (8) between Right Foot Plate Tube (J) and Connect Tube (H).
STE P 3 Above shows Step 3 assembled and completed.
Important Safety Instructions 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 dealer.
Warning Safety and Maintenance of Cables Although Powerline Equipment 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.
Warnings, Safety & Maintenance UPHOLSTERY: Precision craftsmanship assures Powerline Equipment’s ability to consistently deliver products of the highest standards. Our products have been carefully designed to ensure safe, efficient long term operation. l Wipe down after every workout. l Periodically take the time to use a mild soap or a mild vinyl upholstery cleaner. Avoid using any abrasive cleaner not intended for use on vinyl.
For POWERLINE Customer Service: http://www.bodysolid.com/support/powerline/docs.
PHRASES, TERMS, TIPS & GUIDELINES * , - -W®/ , -W®/ *-®E® 1 ® • • • BEGINNER’S GUIDELINES Work out at least two times a week. Include six to eight exercises that train major muscle groups. Perform two or three sets of at least eight to 12 repetitions. AEROBIC Exercise that primarily uses oxygen to burn fuel at low to moderate levels of intensity. Running and jogging are examples of aerobic exercise. EXERCISE LARGE MUSCLES FIRST You should work your large muscle groups first (ie.
PHRASES, TERMS, TIPS & GUIDELINES * , - -W®/ , -W®/ *-®E® 1 ® S TA R T I N G R E S I S TANCE LEVEL 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.
1/, / " ® 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 under consumption, 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.
8 , - ®*, - , */ " EXERCISE PRESCRIPTION ® Sets Rest Periods Between Workouts Resistance Used Order of Exercise 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.
/, ®/ *-® ",® ,£TRAINING TIPS FOR BEGINNER’S ® ARE YOU A “BEGINNER”? A beginner can be classified as someone who has never touched a weight, may have lifted for a while, but has taken a substantial amount of time off, or has not consistently trained over the last six months. If you happen to fall into any of these categories, pay close attention, because the following information will be detrimental to the start of your training program.
" " ®/, ® -/ COMMON TRAINING MISTAKES ® 1. Lack of Adequate Warm-Up and Inadequate Flexibility 2. Improper Form 3. Too Much Weight 4. Not Enough Weight 5. Not Enough Rest Between Workouts 6. Overtraining 7. Poor Diet and Supplementation 8. Stale Routines A warmed muscle is a more flexible muscle that’s better able to lift heavier weights and work in a full range of motion. Those warmed muscles also greatly reduce your chance of training injuries.
PROGRAM *PERSONAL ,-" ®*," , 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.
DETERMINE YOUR TRAINING METHOD / , ®9"1,®/, ® / " 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.
EXERCISE TIPS 8 , - ®/ *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.
ANATOMY /" 9®CHART ,/ 25 41
/ --® " FITNESS GOALS 42 26
8 , - ® " EXERCISE LOG 43 27
8 , - ® " EXERCISE LOG 44 28
8 , - ® " EXERCISE LOG 45 29
STRETCHING -/, / The following pages show illustrations with descriptions of static stretching for warm up and post-exercise cool down. Remember... stretch your large muscle groups first and do all stretches in a smooth, slow, controlled manner. 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 -/, / 1** ,Ê Cross Arm in Front of Chest MUSCLE(S) AFFECTED: latissimus dorsi and teres major 1. 2. 3. 4. 5. Stand or sit with the right arm slightly flexed (15° to 30°) and adducted across the chest. Grasp the upper arm just above the elbow, placing the left hand on the posterior side of the upper arm. Pull the right arm across the chest (toward the left) with the left hand. Hold for 10 seconds. Repeat with the left arm.
STRETCHING -/, / - - Side Bend with Straight Arms MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior 1. 2. 3. 4. 5. 6. 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. After moving as far as possible, hold for 10 seconds. Repeat to the left side.
-/, / STRETCHING *"-/ , ",Ê" Ê/ Sitting Toe Touch MUSCLE(S) AFFECTED: hamstrings, spinal erectors and gastrocnemius 1. 2. 3. 4. 5. Sit with the upper body nearly vertical and legs straight. 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. Release toes and relax foot. Grasp ankles and continue to pull chest towards legs. Hold for 10 seconds.
STRETCHING -/, / Ê ," Straddle (Spread Eagle) MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors, adductors and sartorius 1. 2. 3. 4. 5. 6. 7. Sit with the upper body nearly vertical and legs straight, and spread legs as far as possible. With right hand, grasp toes of right foot and pull on toes slightly, while pulling chest toward right leg. Hold for 10 seconds. Release toes and relax foot. Grasp ankle and continue to pull chest toward right leg. Hold for 10 seconds.
-/, / STRETCHING Ê *"-/ , ",Ê" Ê "7 ,Ê Step Stretch MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon 1. 2. 3. 4. 5. 6. 7. 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 possible. 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.
HARDWARE (Actual Size Shown) Part# 31 M10x60 Partial Thread Hex Head Bolt Part# 34 M8x50 Partial Thread Hex Head Bolt Part# 30 M10x55 Partial Thread Hex Head Bolt Part# 32 M8x40 Partial Thread Hex Head Bolt Part# 33 M8x20 Full Thread Hex Head Bolt 36
HARDWARE (Actual Size Shown) Part# 50 M10 Flat Washer Part# 40 M10 Nylon Lock Nut Part# 51 M8 Flat Washer Part# 41 M8 Nylon Lock Nut Part# 54 M8 Spring Washer Part# 43 M10 Nut 37
, ®* ,/-® -/ Hardware List 9Ê +/9Ê ÊÊÊ* ,/Ê ÊÊÊÊÊ - , */ " PART# QTY DESCRIPTION 1 A LOWER MAIN FRAME P1LMF-A 1 B REAR LEGMiddle Connect Tube P1RL-B A 1 1 C REAR UPRIGHT P1RU-C B 1 Rear Support Tube 1 D UPPER MAIN FRAME P1UMF-D C 1 Right Elbow Tube 1 E REAR UPPER P1RUB-E D 1 Left BEAM Elbow Tube 2 F WEIGHT RAISER P1WR-F E 1 Fixing Tube 2 G GUIDE ROD P1GR-G F 1 Adjust Tube 1 H FLAT PLATE P1FP-H G 1 Sliding Tube 1 J FR
, 7 , ® -/ Hardware List 9Ê +/9Ê ÊÊÊ* ,/Ê CEC1.75 2PART# CEC2X2 2 2 CMS1.125 3 4 CPP4.25 4 11 1 CS.75X10 5 1 2 CSB.75X1.25 6 2 3 CEC1X2 7 2 CAS.31X.37 8 9 4 CRG1.5X5.5 9 4 5 CRG1.25X5.5 10 10 6 CREC1.5 11 6 CREC1.25 12 2 7 CRPP 13 1 8 CPS.37 14 16 11 CPP3.5 15 6 CSHAFT 16 1 12 CEC3X1.
Exploded View Diagram PGM200x
w w w. p o w e r l i n e f i t n e s s . c o m 1900 S. Des Plaines Ave. Forest Park, Il 60130 1 (800) 556-3113 Hours: M-F 8:30 - 5:00 2009. Body-Solid. All rights reserved. Body-Solid reserves the right to change design and specifications when we feel it will improve the product. c Copyright Body-Solid machines maintain several patented and patent pending features and designs. All rights reserved on all design patents and utility patents.
