Page 2 - BefOre YOu BeGin
Thank you for purchasing the Powerline BSG10X. 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...
Page 3 - iMpOrtant SafetY inStructiOnS
3 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...
Page 4 - SafetY GuidelineS
5 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 breat...
Page 5 - aSSeMBlY inStructiOnS
5 Assembly of the BSG10X 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. P rofessional installers are highly recommended ! However, if you acquire the appropriate tools, obtain assistance, ...
Page 6 - S t e p; • Be careful to not remove the shipping straps holding the lower; Move gym to area of use making sure the main upright is vertical and
6 1 S t e p Be careful to assemble all components in the sequence they are presented. nOte:finger tighten all hardware in this step. • Be careful to not remove the shipping straps holding the lower frame against the main upright. A. Stand the gym upright being careful to prevent the gym from falling...
Page 7 - S T E P
S T E P 9 $/./42%-/6%3()00).'342!05.4),5.)4)3502)'(4"%#!2%&5,/&0).#(0/).437(%.,/7%2).'&2!-% 1 S t e p 7 S T E P 9 $/./42%-/6%3()00).'342!05.4),5.)4)3502)'(4"%#!2%&5,/&0).#(0/).437(%.,/7%2).'&2!-% Above shows STEP 1 assembled and completed.
Page 12 - they are directly below the guide rod holes in the upper section of
12 4 S t e p Be careful to assemble all components in the sequence they are presented. A. Install chrome Guide Rods (F) into lower Main Frame (A) and Rear Leg (B) as shown in the diagram. B. Slide two Rubber Donuts (28) onto each chrome Guide Rod (F). C. Tilt Guide Rods (F) away from Main Frame (A) ...
Page 14 - adjustment sockets. Install Safety Catch Bolts (65) and Spring Lock
14 5 S t e p Be careful to assemble all components in the sequence they are presented. A. Install pre-assembled Seat Assembly (Q) and Back Rest Assembly (Q) into adjustment sockets. Install Safety Catch Bolts (65) and Spring Lock Washers (57) into ends of brackets. B. Turn the two locking T-Shaped P...
Page 19 - Warning
Warning Safety and Maintenance of Cables Although Powerline Equipment provides the highest quality of materi- als 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 a...
Page 20 - w a r n i n G S , S a f e t Y & M a i n t e n a n c e
20 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. However, it must be realized that safe use of this equip- ment requires that owners car...
Page 22 - BEGINNER’S GUIDELINES; Work out at least two times a week.
® *,--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 moder- ate levels of...
Page 23 - S TA R T I N G R E S I S TA N C E L E V E L
® *,--W®/,-W®/*-®E®1 - S TA R T I N G R E S I S TA 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 pr...
Page 24 - nutritiOn
® 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 nut...
Page 25 - eXerciSe preScriptiOn
® 8,-®*,-,*/" 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 ...
Page 26 - ARE YOU A “BEGINNER”?; traininG tipS fOr BeGinner’S
® /, ®/*-®",® ,£- ARE YOU A “BEGINNER”? A beginner can be classifi ed 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 categorie...
Page 27 - cOMMOn traininG MiStaKeS
® "" ®/, ®-/- 1. Lack of Adequate Warm-Up and Inadequate Flexibility A warmed muscle is a more flexible muscle that’s better able to lift heavier weights and work in a full range of motion. Those warmed muscles also greatly reduce your chance of training injuries. 2. Improper Form The use of ...
Page 28 - perSOnal prOGraM
Once you have determined your personal goals, you will need to set up a schedule that helps you attain them. Set up a schedule that includes the number of workouts per week, the type of workout activity, the time of day for each workout, and the actual workout program. Don’t forget to factor in the ...
Page 29 - deterMine YOur traininG MetHOd
There are three basic types of weight training methods: 1. Training for muscular endurance and definition 2. Training for strength3. 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 ...
Page 30 - 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 dif...
Page 31 - anatOMY cHart
Page 32 - fitneSS GOalS
Page 33 - eXerciSe lOG
Page 36 - 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 fi tness and needs...
Page 42 - cHeSt wOrKOut
-/®7","1/ 1. Insert pin into weight stack at 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...
Page 44 - arMS wOrKOut
,-®7","1/ 1. Insert pin into weight stack at desired resistance level. 2. Attach Tricep Strap to middle pulley cable. Adjust seat pad to a comfortable position. 3. Sit comfortably facing away from the machine. Reach behind your head and secure your hands into the loops of the Tricep Strap. 4...
Page 45 - LÊÀÕV; SHOulderS wOrKOut; LÊÀÕV; aBS wOrKOut
-"1,-®7","1/ 1. Insert pin into weight stack at desired resistance level. 2. Attach the Low Row Bar to low pulley cable. 3. Take an overhand grasp of the Bar with your hands approximately 6 inches apart. 4. Facing the machine, stand 1 to 2 feet away from the pulley with your feet set sho...
Page 46 - leG wOrKOut
®7","1/ 1. Insert pin into weight stack at desired resistance level. 2. Stand facing machine and hook your heel under the bottom roller pad with your knee positioned slightly below the top roller pad. 3. Use Hamstring strength to pull and curl your foot upward, bending your knee as much as p...
Page 48 - Hardware
48 Hardware (actual Size Shown) 58 ,7, ¨w¿®z®>P°¸>®¨zÅ^ V
PART# PART# PART# PART# PART#
Page 50 - AA; Hardware liSt; QTY KEY# DESCRIPTION
61 ,®*,/-®-/ 9Ê +/9Ê ÊÊÊ*,/Ê ÊÊÊÊÊ-,*/" A B CD E F G H J K L M N P Q R S T U V W X Y AA 111112211111111111111112 P1LMF-AP1RL-BP1RU-CP1UMF-DP1RUB-EP1WR-FP1GR-GP1FP-HP1FFP-JP1LEA-KP1SPF-LP1BPF-MP1BPA-NP1SL-PP1PAP-QP1PA-RP1RH-SP1LH-TP1PAPC-UP1UFPB-VP1LPPB-WP1LB-XP1LRB-YP1PAD-AA LOWER MAIN FRAMERE...
Page 51 - QTY KEY# DESCRIPTION
62 ,7,®-/ 9Ê +/9Ê ÊÊÊ*,/Ê ÊÊÊÊÊ-,*/" 123456789 101112131415161718192021222324252627293031323334353637383940414243444546474849 224 11 12294 10 621 16 6162 19 426466142111111 15/20 1121121214221 CEC1.75CEC2X2CMS1.125CPP4.25CS.75X10CSB.75X1.25CEC1X2CAS.31X.37CRG1.5X5.5CRG1.25X5.5CREC1.5CREC1.25CR...
Page 52 - QTY KEY# DESCRIPTION
62 ,7,®-/ 9Ê +/9Ê ÊÊÊ*,/Ê ÊÊÊÊÊ-,*/" 123456789 101112131415161718192021222324252627293031323334353637383940414243444546474849 224 11 12294 10 621 16 6162 19 426466142111111 15/20 1121121214221 CEC1.75CEC2X2CMS1.125CPP4.25CS.75X10CSB.75X1.25CEC1X2CAS.31X.37CRG1.5X5.5CRG1.25X5.5CREC1.5CREC1.25CR...
Page 53 - reference drawinGS
reference drawinGS 53 Note: Due to continuing product improvements, specifications and designs are subject to change without notice. Even though we have prepared this manual with extreme care, neither the publisher nor the author can accept responsibility for any errors in, or omission from, the info...
