PowerLift SBL460 Owner's Manual

Hide thumbs

page of 66

/ 66
Bookmarks

Quick Links

Download this manual

F r e e w e i g h t

L e v e r a g e

S B L 4 6 0

M a i n f r a m e

O W N E R 'S

G y m

S y s t e m

A s s e m b l y

M A N U A L

Body-Solid

Table of Contents

Reference Drawings . . . . . . . . . . . . . . p. 1-2

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Room Layout Diagrams . . . . . . . . . . . . . p. 4

Preparations . . . . . . . . . . . . . . . . . . . . . . p. 5

Assembly Instructions . . . . . . . . . . . . p .6-25

Safety Guidelines . . . . . . . . . . . . . . . . . p. 26

Warning, Safety & Maintenance . . . p. 27-29

Counter-Balance Warning . . . . . . . . . . . p. 28

Notes . . . . . . . . . . . . . . . . . . . . . . . . . . .p. 30

Phrases, Terms, Tips & Guidelines . .p. 31-32

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 33

Exercise Prescription . . . . . . . . . . . . . . .p. 34

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 35

Common Training Mistakes . . . . . . . . . .p. 36

Setting Up Your Personal Program . . . . .p.37

Determine Your Training Method . . . . . .p. 38

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 39

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 40

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 41

Exercise Logs . . . . . . . . . . . . . . . . . .p. 42-44

Stretching & Flexibility . . . . . . . . . . . . .p. 45

Stretching: Warm-Up / Cool-Down . .p. 46-55

Build The Ultimate Fitness Center . . . . .p. 56

Mainframe Parts List . . . . . . . . . . . . . . p. 57

Hardware Parts List . . . . . . . . . . . . . p. 58-59

Pads List, Cables List &

Accessories List . . . . . . . . . . . . . . . . . . p. 60

Hardware Diagrams . . . . . . . . . . . . . p. 61-63

Exploded View Diagram . . . . . . . . . . p. 64-65

I n s t r u c t i o n s

Summary of Contents for PowerLift SBL460

Page 1 F r e e w e i g h t L e v e r a g e G y m S y s t e m Body-Solid ® S B L 4 6 0 Table of Contents Table of Contents Table of Contents Table of Contents Table of Contents...
Page 2 P o w e r L I F T M a i n f r a m e S B L 4 6 0 R e f e r e n c e D r a w i n g s...
Page 3 P o w e r L I F T M a i n f r a m e S B L 4 6 0 R e f e r e n c e D r a w i n g s Note: Due to continuing product improvements, specifications and designs are subject to change without notice.
Page 4 Antes de comenzar cualquier programma de ejercicios, deberias tener un examen fisico con su doctor. When using exercise equipment, you The PowerLIFT Gym is designed for your enjoyment. should always take basic precautions, By following these precautions and using common...
Page 5 Y o u B e g i n Thank you for purchasing the PowerLIFT Gym. 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.
Page 6 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 PowerLIFT Gym according to these guidelines, you could void the Body-Solid warranty. Required Tools...
Page 7 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 first time you have assembled this type of equipment, plan on significantly more time.
Page 8 S T E P Be careful to assemble all components in the sequence they are presented. IMPORTANT! Before you begin you should fold-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.
Page 9 S T E P...
Page 10 S T E P Be careful to assemble all components in the sequence they are presented. Open hardware package labeled “Step 2”. Attach press support frame (G) to U base frame (B) and vertical mainframe (E) as shown using: four 32 (hex bolt 12mm x 105mm partial thread) eight 50 (flat washer 12mm) four 48 (nylon lock nut 12mm) one 31 (hex bolt 12mm x 100mm partial thread)
Page 11 S T E P...
Page 12 S T E P Be careful to assemble all components in the sequence they are presented. Open hardware package labeled “Step 3”. Install seat pad frame (M) into lat support frame (J). See Note 1. Install 2 1/2” pivot shaft (N) to connect the seat pad frame and the lat support frame.
Page 13 S T E P...
Page 14 S T E P Be careful to assemble all components in the sequence they are presented. Open hardware package labeled “Step 4”. See Note 1. Install preacher pivot arm (Y) in to receiver of pad frame (AA). Install 3 1/2” pivot shaft (Z) to connect the preacher pivot arm and the pad frame.
Page 15 S T E P...
Page 16 S T E P Be careful to assemble all components in the sequence they are presented. Open hardware package labeled “Step 5”. Attach both side arm pads (AB) to pad frame (AA) as shown using: four 45 (round allen head 8mm x 20mm full thread bolt) * four 60 (spring lock washer 8mm) four 61 (flat washer 8mm) Note: Tighten these bolts to a snug fit.
Page 17 S T E P...
Page 18 S T E P Be careful to assemble all components in the sequence they are presented. Note: You will need assistance in doing this step to properly align all parts. Do not wrench tighten until instructed to do so. Open hardware package labeled “Step 6”. See Note 1.
Page 19 S T E P...
Page 20 S T E P Be careful to assemble all components in the sequence they are presented. Open hardware package labeled “Step 7”. See Note 1. Install weight carriage (AK) onto pivot shaft that is welded to vertical mainframe (E). See Note 2. Install pillow block bearing (22) on to weight carriage (AK). Secure as shown using: two 38 (round allen head 10mm x 30mm full thread bolt) two 55 (spring lock washer 10mm) Slide 23"...
Page 21 S T E P...
Page 22 S T E P Be careful to assemble all components in the sequence they are presented. Open hardware package labeled “Step 8”. Align pivot point of press cam (AM) with pivot hole of vertical mainframe (E). Slide pivot shaft (AE) thru press cam and thru mainframe.
Page 23 S T E P...
Page 24 S T E P Be careful to assemble all components in the sequence they are presented. Open hardware package labeled “Step 9 & Step 10”. Align pivot point of right press handle (AV) with pivot hole of right press beam (AP). Slide the 2 3/8”...
Page 25 S T E P...
Page 26 S T E P A c c e s s o r i e s...
Page 27 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.
Page 28 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.
Page 29 W a r n i n g , S a f e t y & M a i n t e n a n c e ATTENTION! If you are pressing or squatting more than 325 Lbs. at the press station, you must counter-balance the machine by putting at least one 45 Lb.
Page 30 W a r n i n g , S a f e t y & M a i n t e n a n c e WA R N I N G Pay special attention to the plunger on this pop pin.
Page 31 N O T E S...
Page 32 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. •...
Page 33 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.
Page 34 NUTRITION Good nutrition is a diet in which foods are eaten in directly related to increased cardiovascular disease. a decrease in the total amount of bone mineral in the proper quantities and with the needed distribution of Unsaturated fats are typically liquid at room temperature. body and by a decrease in strength of the remaining nutrients to maintain good health.
Page 35 EXERCISE PRESCRIPTION Sets Rest Periods Between Workouts Sets are defined as a combination of any number of reps of one exercise. The number The amount of rest between training sessions depends on the recovery ability of the of sets used in a workout is directly related to training results. Typically, two to three sets individual.
Page 36: Training Tips
TRAINING TIPS FOR BEGINNER’S A R E Y O U “ B E G I N N E R ” ? 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.
Page 37 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.
Page 38 S ETTING UP YOUR PERSONAL PROGRAM It is important to first establish specific Once you have determined your personal goals, you will need to set up a schedule and realistic goals. You should determine that helps you attain them. Set up a schedule that includes the number of workouts your long term goal and then set a per week, the type of workout activity, the time of day for each workout, and the actual series of short term goals that will...
Page 39 DETERMINE YOUR TRAINING METHOD There are three basic types of weight Which training method is right for you? training methods: 1. Training for muscular FOR MUSCULAR FOR STRENGTH FOR POWER endurance and definition ENDURANCE & DEFINITION AND MUSCLE MASS 2. Training for strength This training method incorporates This type of training is the most This is the method most often used by...
Page 40 EXERCISETIP S 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.
Page 41 ANATOMY CHART FRONT VIEW Note: These illustrations depicting exaggerated musculature are Chest not in the textbook anatomical position. As such, they are inexact Neck Pectoralis Major for medical purposes but are useful for a general understanding. Omohyoid Pectoralis Minor Sternohyoid (beneath major) Sternocleidomastoid •...
Page 42 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! 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 e n t s . Y o 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 .
Page 43 WEIGHT TRAINING EXERCISE LO G...
Page 44 WEIGHT TRAINING EXERCISE LO G...
Page 45 WEIGHT TRAINING EXERCISE LO G...
Page 46: Cool Down
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.
Page 47 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN UPPER BACK Cross Arm in Front of Chest MUSCLE(S) AFFECTED: latissimus dorsi and teres major 1. Stand or sit with the right arm slightly flexed (15° to 30°) and adducted across the chest.
Page 48 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN LOWER BACK Semi-Leg Straddle Stretching the MUSCLE(S) AFFECTED: spinal erectors low back from seated position 1. Sitting, knees flexed 30 to 50 degrees, let the legs totally relax. 2.
Page 49 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN SHOULDER Seated Lean-Back Stretching shoulder MUSCLE(S) AFFECTED: deltoids and pectoralis major joints—sitting 1. Sitting with legs straight and arms extended, place palms on floor about 12 inches behind hips.
Page 50 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN NECK Look Right and Left Rotational flexion MUSCLE(S) AFFECTED: sternocleidomastoid of the neck 1. Stand or sit with head and neck upright. 2.
Page 51 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN SIDES Side Bend with Straight Arms Stretching MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior the sides, upper back and shoulders 1.
Page 52 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN ANTERIOR OF THIGH AND HIP FLEXOR Kneeling Quadriceps Stretch Stretching the MUSCLE(S) AFFECTED: quadriceps quadriceps kneeling 1. Kneel with the balls of the feet on the ground. 2.
Page 53 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN Stretching the hamstrings with POSTERIOR OF THIGH emphasis on insertion of the hamstrings and calves Semistraddle (Figure Four) MUSCLE(S) AFFECTED: gastrocnemius, hamstrings and spinal erectors 1.
Page 54 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN GROIN Stretching the hamstrings and groin Straddle (Spread Eagle) with emphasis on insertion of the hamstrings and calves MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors, adductors and sartorius 1.
Page 55 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN GROIN Butterfly Stretching the groin MUSCLE(S) AFFECTED: adductors and sartorius 1. Sitting with the upper body nearly vertical and legs straight, flex both knees as the soles of the feet come together.
Page 56 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN POSTERIOR OF LOWER LEG Step Stretch MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon 1. Have ready a step or board 3 to 4 inches high. 2.
Page 57 BUILD THE ULTIMATE FITNESS CENTER with Rubber Flooring #RF46 Vertical Knee Raise / Dip / 40" Wide 3-Tier 45°Hyperextension Push-Up / Chin Machine Dumbbell Rack Machine #VKR82 #WDR363 #WHYP45 Cardio from Accessories Olympic Weight Tree Elliptical Machine #WT46 #ETX4.0 Decathlon Treadmill #ETDEC Strength Training Time Clock...
Page 58 RIGHT LAT BEAM SBL460LAB-AH LAT ADJUSTMENT BAR SBL460LHS-AJ LAT HANDLE SBL460WC-AK WEIGHT CARRIAGE SBL460CS-AL CHROME SHAFT FOR WEIGHT CARRIAGE 18mm X 35mm SBL460-AM PRESS CAM SBL460-AN LEFT PRESS BEAM SBL460-AP RIGHT PRESS BEAM SBL460PPH-AQ POP PIN HANDLE SBL460THS-AR POP PIN-HANDLE SPRING...
Page 59 S B L 4 6 0 H a r d w a r e L i s t KEY# QTY PART# DESCRIPTION BEC250 PLASTIC BALL-END CAP 2.5" PSEC250250 PLASTIC SQUARE END CAP 2.5"X2.5" BLEC275 BLACK LAT END CAP 2.75" X 0.375" OASC2 OLY ADAPTER SLEEVE PLASTIC BALL-END CAP 2"...
Page 60 S B L 4 6 0 H a r d w a r e L i s t ( c o n t i n u e d ) KEY# QTY PART# DESCRIPTION WFLT1030 FLAT WASHER 10mm X 30mm ZINCB10 ZINC BUSHING 10mm SNUT10 STANDARD NUT 10mm...
Page 61 P a d s L i s t KEY# QTY PART# DESCRIPTION SBL460SP-Q SEAT PAD SBL460BP-T BACK PAD SBL460SAP-AB SIDE ARM PAD SBL460PP-AC PREACHER PAD C a b l e L i s t KEY# QTY PART# DESCRIPTION SCL460CABLE CABLE A c c e s s o r i e s L i s t KEY# QTY...
Page 62 S B L 4 6 0 H a r d w a r e ( s h o w n a c t u a l s i z e ) Key # square head bolt 8mm x 30mm w/ dog point QTY. 1 Key # square head bolt 10mm x 55mm w/ dog point QTY.
Page 63 S B L 4 6 0 H a r d w a r e ( c o n t i n u e d ) ( s h o w n a c t u a l s i z e ) Key # standard nut 10mm QTY.
Page 64 S B L 4 6 0 H a r d w a r e ( c o n t i n u e d ) ( s h o w n a c t u a l s i z e ) Key # zinc bushing 10mm QTY.
Page 66 E X P L O D E D V I E W D I A G R A M S B L 4 6 0 M a i n f r a m e © 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.

PowerLift SBL460 Owner's Manual

Quick Links

Related Manuals for PowerLift SBL460

Summary of Contents for PowerLift SBL460

Page 36: Training Tips

Page 46: Cool Down