Body-Solid SBL460P4 - Manuals

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 thePowerLIFT Gym according to these guidelines, you could void the Body-Solid warran...

• • • A s s e m b l y I n s t r u c t i o n s Assembly of the PowerLIFT Gym takes professional installers about 2.5 hours to complete. If this is the firsttime you have assembled this type of equipment, plan on significantly more time. Professional installers are highly recommended! However, if you ...

S T E P 1 Be careful to assemble all componentsin the sequence they are presented. IMPORTANT! Before you begin you shouldfold-out pages 61, 62 and 63. This is a quick reference guide that shows all hardware parts (in actual size)along with the corresponding key numbers on the assembly instructions. ...

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 traininghas some inherent dangers, as do all physical activities. The chance of injury can be greatly reduced orcompletely removed by using correct lifting techniques, pr...

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 understandall warning, safety and maintenance labels on themachine before each use. Failure to do so mayresult in serious injury. It is imperative that youretain this Owner’s Manual and be sure all warn...

N U T R I T I O N Good nutrition is a diet in which foods are eaten inproper quantities and with the needed distribution ofnutrients to maintain good health. Malnutrition, onthe other hand, is the result of a diet in whichthere is an underconsumption, overconsumption, orunbalanced consumption of nut...

E X E R C I S E P R E S C R I P T I O N Sets Sets are defined as a combination of any number of reps of one exercise. The numberof sets used in a workout is directly related to training results. Typically, two to three setsare used by intermediate and advanced lifters to achieve optimum gains in str...

TRAINING TIPS FOR BEGINNER’S As a beginner, one of the most common mistakes is doingtoo much. Because beginners often make good gainsquickly, many fall into the trap of thinking that more is better.This may be true later in the training equation, but not for thenovice. Some of the most common injuri...

C O M M O N T R A I N I N G M I S TA K E S 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. Impr...

S ETTING UP YOUR PERSONAL PROGRAM It is important to first establish specificand realistic goals. You should determineyour long term goal and then set aseries of short term goals that willhelp you attain your long term goal.The most common goals are: Once you have determined your personal goals, you...

D E TERMINE YOUR TRAINING MET H O D There are three basic types of weighttraining methods: 1. Training for muscular endurance and definition 2. Training for strength3. Training for power and muscle mass You should select a training methodthat reflects both your present fitnesslevel and your long ter...

A N AT O M Y C H A R T 40 FRONT VIEW Note: These illustrations depicting exaggerated musculature are not in the textbook anatomical position. As such, they are inexact for medical purposes but are useful for a general understanding. BACK VIEW Neck Omohyoid Sternohyoid Sternocleidomastoid Trapezius C...

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! * M a k e s e v e r a l c o p i e s o f t h i s p a g e t o k e e p t r a c k o f y o u r g o a l s a n d a c c o m p l i s h m ...

W E I G H T T R A I N I N G E X E R C I S E LO G BEGINNER’S SAMPLE WORKOUT ROUTINE Keep track of your changes and impr ovements. It’ s a gr eat motivational tool!* S= Sets R= Repetitions per set W= W eight used * Make several copies of this page to keep track of your progress. You can print more cop...

W E I G H T T R A I N I N G E X E R C I S E LO G SAMPLE WORKOUT ROUTINE WHEN TRAINING FOR STRENGTH Keep track of your changes and impr ovements. It’ s a gr eat motivational tool!* S= Sets R= Repetitions per set W= W eight used * Make several copies of this page to keep track of your progress. You ca...

W E I G H T T R A I N I N G E X E R C I S E LO G INTERMEDIA TE AND ADV ANCED LIFTERS... Design your personal str ength training pr ogram. Keep track of your changes and impr ovements. It’ s a gr eat motivational tool!* S= Sets R= Repetitions per set W= W eight used * Make several copies of this page...

S T R ET C H I N G & F L E X I B I L I TY Flexibility is an important component of physical fitness and needs to be addressedin a resistance training program. The two main purposes for stretching are injuryprevention and a faster rate of recovery from exercise. Stretching should beperformed in b...

UPPER BACK Cross Arm in Front of Chest M U S C L E ( S ) A F F E C T E D : l a t i s s i m u s d o r s i a n d t e r e s m a j o r 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 ...

LOWER BACK Semi-Leg Straddle M U S C L E ( S ) A F F E C T E D : s p i n a l e r e c t o r s 1. Sitting, knees flexed 30 to 50 degrees, let the legs totally relax.2. Point the knees outward; the lateral side of the knees may or may not touch the floor. 3. Lean forward from waist and reach forward wi...

SHOULDER Seated Lean-Back M U S C L E ( S ) A F F E C T E D : d e l t o i d s a n d p e c t o r a l i s m a j o r 1. Sitting with legs straight and arms extended, place palms on floor about 12 inches behind hips. 2. Point fingers away (backward) from body.3. Slide hands backward and lean backward.4....

NECK Look Right and Left M U S C L E ( S ) A F F E C T E D : s t e r n o c l e i d o m a s t o i d 1. Stand or sit with head and neck upright.2. Turn head to the right using a submaximal concentric contraction. Hold for 10 seconds. 3. Turn head to the left using a submaximal concentric contraction. ...

SIDES Side Bend with Straight Arms M U S C L E ( S ) A F F E C T E D : e x t e r n a l o b l i q u e , l a t i s s i m u s d o r s i a n d s e r r a t u s a n t e r i o r 1. Stand with feet 14 to 16 inches apart.2. Interlace the fingers with palms facing each other.3. Reach upward with straight arms...

Stretching the hamstrings with emphasis on insertion of the hamstrings and calves. Stretching the hamstrings with emphasis on the middle portion. Stretching the hamstrings with emphasis on the upper portion. ANTERIOR OF THIGH AND HIP FLEXOR Kneeling Quadriceps Stretch M U S C L E ( S ) A F F E C T E...

Stretching the hamstrings and groin with emphasis on insertion of the hamstrings and calves Stretching the hamstrings and groin with emphasis on the middle portion Stretching the hamstrings and groin with emphasis on the upper portion Stretching the groin, low back and hamstrings GROIN Straddle (Spr...

GROIN Butterfly M U S C L E ( S ) A F F E C T E D : a d d u c t o r s a n d s a r t o r i u s 1. Sitting with the upper body nearly vertical and legs straight, flex both knees as the soles of the feet come together. 2. Pull feet toward body.3. Place hands on feet and elbows on legs.4. Pull torso sli...

Stretching the calves standing on a step Preparing to stretch the achilles tendon by slightly bending the knee POSTERIOR OF LOWER LEG Step Stretch M U S C L E ( S ) A F F E C T E D : g a s t r o c n e m i u s a n d s o l e u s ; a l s o , a c h i l l e s t e n d o n 1. Have ready a step or board 3 t...

Elliptical Machine #ETX4.0 Decathlon Treadmill #ETDEC B U I L D T H E U LT I M ATE F I T N E S S C E N T E R w i t h C a r d i o f r o m 1 0 0 % C o v e r e d L I F ET I M E WA R R A N TY A c c e s s o r i e s Olympic Weight Tree #WT46 Strength Training Time Clock #STT45 CALL NOW FOR THE DEALER NEAR...

57 Part numbers are required when ordering parts. S B L 4 6 0 M a i n f r a m e P a r t s L i s t KEY# QTY PART# DESCRIPTION A 1 SBL460MBF-A MAIN BASE FRAME B 1 SBL460UBF-B U BASE FRAME C 1 SBL460BP-C BRACE PLATE (FOR U SHAPE FRAME) D 1 SBL460LBF-D LAT BASE FRAME E 1 SBL460VMF-E VERTICAL MAIN FRAME ...

58 S B L 4 6 0 H a r d w a r e L i s t Part numbers are required when ordering parts. Continued on next page KEY# QTY PART# DESCRIPTION 1 2 BEC250 PLASTIC BALL-END CAP 2.5" 2 5 PSEC250250 PLASTIC SQUARE END CAP 2.5"X2.5" 3 2 BLEC275 BLACK LAT END CAP 2.75" X 0.375" 4 6 OASC2 OLY ...

60 P a d s L i s t L a b e l s / D e c a l s L i s t A c c e s s o r i e s L i s t Part numbers are required when ordering parts. KEY# QTY PART# DESCRIPTION Q 1 SBL460SP-Q SEAT PAD T 1 SBL460BP-T BACK PAD AB 2 SBL460SAP-AB SIDE ARM PAD AC 1 SBL460PP-AC PREACHER PAD KEY# QTY PART# DESCRIPTION 1 SBL46...

S B L 4 6 0 H a r d w a r e ( s h o w n i n a c t u a l s i z e ) Inch mm Key # square head bolt 8mm x 30mm w/ dog point QTY. 1 64 Key # square head bolt 10mm x 55mm w/ dog point QTY. 3 41 Key # hex bolt 12mm x 25mm full thread QTY. 1 34 Key # black lat end cap 2.75" x .375" QTY. 2 3 Key # s...