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Table of Contents
Related Manuals for Finnlo Bio Force 3842
Summary of Contents for Finnlo Bio Force 3842
- Page 1 Item No.:3842 11/06/12 INTL...
- Page 2 11. Service-Hotline und Ersatzteilbestellformular Um Ihnen optimal helfen zu können, halten Sie bitte Artikel-Nummer, Seriennummer, Explosionszeichnung und Teileliste bereit S E R V I C E - H O T L I N E Tel.: 0731-97488- 29, 62 oder -68 Fax: 0731-97488-64 Montag bis Donnerstag von 09.00 Uhr bis 16.00 Uhr...
- Page 3 EXERCISE LOG Use the chart below to record your progress. Before writing on it, make as many copies as you think you’ll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what T BLE OF CONTENTS you’ve done.
- Page 4 IMPORT NT S FETY INFORM TION PROGRESS CH RT W RNING Every two weeks, measure yourself and use the Measuring Sites chart below to record your progress. Before writing on it, make as many copies as you think biceps chest YOU AND OTHERS CAN BE SERIOUSLY INJURED you’ll need.
- Page 5 C RDIO WORKOUT TR CKING SHEETS SPECIFIC TIONS & P RTS Use these charts to Length: 52-3/4” Product Weight: Approx. 151 lbs. Assembled Approximate Specifications: HOW LONG HOW HARD ACTIVITY DATE HEART RATE keep track of your (minutes) (RPE)* Dimensions are based on unit set up for use. Width: 65”...
- Page 6 EQUIPMENT W RNING/C UTION L BELS PROGRESSIVE C RDIOV SCUL R TR INING PROGR M IMPORTANT: The training program that follows is a progressive training program for cardiovascular conditioning. Note placement It can be used for any aerobic activity you choose. But remember, these are only guidelines. of the following CAUTION LABEL 1 People with medical conditions should discuss this training program with their physician.
- Page 7 PROGRESSIVE C RDIOV SCUL R TR INING PROGR M EQUIPMENT W RNING/C UTION L BELS How hard. Aerobic intensity guidelines for healthy How Often, How Long, and How Hard WARNING WARNING LABEL 7 WARNING WARNING adults are generally set at 60 to 85 percent of heart LABEL 4 LABEL 4 (2 locations)
- Page 8 INTRODUCTION C RDIOV SCUL R CONDITIONING Exercise that challenges the heart is a simple part of an Congratulations! Warming Up And Cooling Down exercise program – almost anyone can walk, run, tread- Warming up and cooling down are essential to a Congratulations on your purchase of the Bio Force Sport System! You've just taken an important step mill, climb steps, or bike.
- Page 9 BIO FORCE ® EXERCISES SSEMBLY INSTRUCTIONS BS & LOWER B CK SIDE BEND SEAT: Stand facing side. Feet hip width LEG LIFT: START: apart on base. Grip one handle with ACCESSORIES: inside hand. Handles Flex trunk laterally, away from NOTE: MOTION: All location references, such as front, rear, left or handle.
- Page 10 SSEMBLY INSTRUCTIONS SSEMBLY INSTRUCTIONS BIO FORCE ® EXERCISES BS & LOWER B CK Tools provided in Lay Out the Parts Fastener Pack: On/Bottom B CRUNCH Lay out the parts of your Bio Force SEAT: ® - Hex Wrench Position Sport exerciser as shown here and on Sit facing away.
- Page 11 BIO FORCE ® EXERCISES SSEMBLY INSTRUCTIONS On/Top ® WE SUGGEST YOU ASSEMBLE THE BIO FORCE SPORT EXERCISER CROSS-BODY TRICEPS SEAT: Position WHERE YOU ARE GOING TO BE USING IT. EXTENSION Sit facing away. Bend one elbow LEG LIFT: START: and reach across body to grip handle at Parts used in ACCESSORIES: opposite shoulder.
- Page 12 SSEMBLY INSTRUCTIONS BIO FORCE ® EXERCISES Parts used in RM REVERSE SEAT: GRIP TRICEPS STEP 2 LEG LIFT: Crossbar KICKB CK ACCESSORIES: Stand facing frame. Grip handles Handles START: in underhand grip with palms facing up. Support Bend elbows 90 degrees. Rods MOVABLE PULLEY 2 llen Bolts...
- Page 13 BIO FORCE ® EXERCISES SSEMBLY INSTRUCTIONS SINGLE RM TRICEPS SEAT: Parts used in KICKB CK LEG LIFT: STEP 3 Stand facing frame. Grip one START: ACCESSORIES: handle in overhand grip with palm Handles facing down. Bend elbow 90 degrees. Backrest Support Lean forward slightly and place other Frame MOVABLE PULLEY...
- Page 14 SSEMBLY INSTRUCTIONS BIO FORCE ® EXERCISES Backrest Parts used in SPLIT GRIP TRICEPS SEAT: Support Frame PUSHDOWN STEP 4 ssembly LEG LIFT: Stand facing frame. Feet hip width START: ACCESSORIES: apart on base. Grip handles at waist Handles/Lat Tower level. Bend elbows 90 degrees. Position Extend elbows and press MOTION:...
- Page 15 BIO FORCE ® EXERCISES SSEMBLY INSTRUCTIONS On/Top SINGLE SEAT: Position OVERHE D TRICEPS b. Set the Backrest Support Frame Assembly in EXTENSION place by aligning the holes in the bottom with corn LEG LIFT: Backrest Nuts in the holes in the Center Cross Member of the Sit facing away.
- Page 16 SSEMBLY INSTRUCTIONS BIO FORCE ® EXERCISES On/Bottom Parts used in SE TED WRIST CURL SEAT: FRONT Position STEP 5 Sit facing away. Lean forward START: --------------- and rest forearms on lower thighs. Grip LEG LIFT: Phillips Bolts (M6 x 30mm) handles in underhand grip with palms ACCESSORIES: facing up and wrists extended.
- Page 17 BIO FORCE ® EXERCISES SSEMBLY INSTRUCTIONS Barrel Nut (6mm) and Seat Support llen Bolt (5mm) Leg Lift Tube Frame CURVED B R Parts used in SEAT: BICEPS CURL STEP 6 & 7 Removable Leg LEG LIFT: Tube Stand facing frame. Feet hip width START: ACCESSORIES: apart on base.
- Page 18 SSEMBLY INSTRUCTIONS BIO FORCE ® EXERCISES SINGLE SEAT: Removable ST NDING H MMER Leg Tube LEG LIFT: CURL ACCESSORIES: STEP 7 – Foot Tube ssembly Stand facing away. Feet hip Handles START: Leg Lift width apart on base. Grip one handle in Tube a.
- Page 19 BIO FORCE ® EXERCISES SSEMBLY INSTRUCTIONS Parts used in ST NDING BICEPS SEAT: CURL STEP 8 LEG LIFT: Stand facing away. Feet hip START: ACCESSORIES: width apart on base. Grip handles in Handles Upright Frame ssembly underhand grip with thumbs facing outward.
- Page 20 SSEMBLY INSTRUCTIONS BIO FORCE ® EXERCISES SHOULDERS All nuts and bolts are STR IGHT SEAT: installed front-to-rear – PULL-B CK LEG LIFT: M8 x 49mm Hex Bolt leaving the nut on the rear. Stand facing frame. Feet hip width and M8 corn Nut START: ACCESSORIES: apart on base.
- Page 21 BIO FORCE ® EXERCISES SHOULDERS SSEMBLY INSTRUCTIONS a. Take the 2 Pulleys without the Bio Force Logos, 4 Small Bushings, 4 Cable Guides and bolt them to the ® ROT TOR CUFF - LOW SEAT: bottom rear of the Frame using 2 Allen Bolts and 2 Acorn Nuts. EXTERN L ROT TION LEG LIFT: NOTE: Position flat side of Cable Guide away from Pulley.
- Page 22 SSEMBLY INSTRUCTIONS BIO FORCE ® EXERCISES SHOULDERS M8 x 110mm On/Top b. Using a Shoulder Bolt and Acorn Nut, attach the Chrome SINGLE RM SE TED SEAT: Shoulder Bolt Position Pulley to the Bracket on the right Top Frame as shown. FRONT R ISE Keep the Large Clip to the front and the Nut toward the Sit facing away.
- Page 23 BIO FORCE ® EXERCISES SSEMBLY INSTRUCTIONS SHOULDERS Lat Bar SINGLE SEAT: ST NDING RE R LEG LIFT: DELTOID ROWS ACCESSORIES: Stand facing frame. Feet hip width Handles START: apart on base. Grip one handle in front of body with palm facing down. MOVABLE PULLEY Bend elbow and pull up and POSITIONS...
- Page 24 P RTS LIST BIO FORCE ® EXERCISES SHOULDERS ITEM # PART # DESCRIPTION ITEM # PART # DESCRIPTION BFSPORT-16 Lower Leg Bar Assembly 0100174 M10 x 112mm Allen Bolt T NDING L TER L SEAT: BFSPORT-17 Upper Leg Bar Assembly BFPRO-10 M8 x 20mm Allen Bolt R ISE...
- Page 25 BIO FORCE ® EXERCISES EXPLODED VIEW SHOULDERS UPRIGHT ROW SEAT: Stand facing frame. Feet hip width LEG LIFT: START: apart on base. Grip lat bar in front of ACCESSORIES: thighs with thumbs facing in. Bar/Front Position Bend elbows and pull bar up MOTION: to chest level.
- Page 26 C RE ND STOR GE BIO FORCE ® EXERCISES SHOULDERS On/Top • Once your equipment is assembled, make sure it is on a solid, level SE TED SHOULDER SEAT: Position surface with plenty of clearance behind and in front of your equipment. PRESS •...
- Page 27 BIO FORCE ® EXERCISES EXERCISE GUIDELINES CHEST & B CK IMPORTANT ST NDING STR IGHT SEAT: RM PULL DOWN LEG LIFT: Please review this section before you begin exercising. Stand facing frame. Feet hip width START: ACCESSORIES: apart on base. Grip lat bar in wide grip Lat Bar/Lat Tower with palms facing down.
- Page 28 EXERCISE GUIDELINES BIO FORCE ® EXERCISES CHEST & B CK On/Bottom When to Exercise Clothing SINGLE SEAT: Position ST NDING ROW - The hour just before the evening meal is a popular time All exercise clothing should be loose-fitting to permit OVERH ND POSITION for exercise.
- Page 29 BIO FORCE ® EXERCISES BIO FORCE ® SPORT SYSTEM CHEST & B CK On/Bottom 1. Strength Conditioning. The Bio Force Sport The Bio Force Sport exerciser is more than just a ® ST NDING ROW - ® SEAT: Position strength training machine; it is a total body exercise exerciser was designed to help you strengthen your NEUTR L POSITION upper and lower body.
- Page 30 GETTING ST RTED ON YOUR BIO FORCE ® SPORT EXERCISER BIO FORCE ® EXERCISES CHEST & B CK Bio Force Sport Pulley Positions ® On/Bottom SINGLE SEAT: The Bio Force Sport exerciser uses a simple system of Cables, Pulleys and Hooks to Position ®...
- Page 31 BIO FORCE ® EXERCISES GETTING ST RTED ON YOUR BIO FORCE ® SPORT EXERCISER CHEST & B CK On/Bottom Your Bio Force Sport exerciser is one serious piece of exercise equipment! We ® NEUTR L GRIP SEAT: Position recommend that before you start working out, you read the entire Owner’s PULL DOWN Manual and view the workout video that came with your equipment.
- Page 32 8 WEEK BODY TR NSFORM TION PL N BIO FORCE ® EXERCISES CHEST & B CK In just two short months you can be on your way to achieving your fitness dreams. On/Bottom SINGLE SEAT: Position OVERH ND That's right…just two months…eight weeks…60 days. PULL DOWN LEG LIFT: That is all it takes to follow my body transformation plan.
- Page 33 BIO FORCE ® EXERCISES 8 WEEK BODY TR NSFORM TION PL N CHEST & B CK On/Top P RT ONE: • A Stronger Body That is Less Prone to Injuries CLOSED GRIP SEAT: Position CHEST PRESS STRENGTH TR INING WITH THE Stronger muscles increase the thickness and BIO FORCE ®...
- Page 34 8 WEEK BODY TR NSFORM TION PL N BIO FORCE ® EXERCISES CHEST & B CK On/Top P RT TWO: P RT THREE: INCLINE CHEST FLYE SEAT: Position EROBIC EXERCISE PROPER NUTRITION Sit facing away. Grip handles with START: arms open to sides. Palms facing front. LEG LIFT: And last but not least - aerobic exercise.
- Page 35 BIO FORCE ® EXERCISES 8 WEEK BODY TR NSFORM TION PL N CHEST & B CK On/Top WEEK ONE SINGLE WORKOUT #1 (45 sec rest between all sets) SEAT: Position • Squats - 3 sets of 15 reps (3 x 15) INCLINE CHEST PRESS •...
- Page 36 8 WEEK BODY TR NSFORM TION PL N BIO FORCE ® EXERCISES CHEST & B CK On/Top WORKOUT #6 (60 sec rest between all sets) SE TED CHEST PRESS SEAT: • Straight Leg Dead Lifts - 4 x 15 Position Sit facing away.
- Page 37 BIO FORCE ® EXERCISES 8 WEEK BODY TR NSFORM TION PL N LEGS On/Top WORKOUT #11 (60 sec rest between all sets) SE TED NKLE SEAT: Position • Single Leg Squats - 4 x 12 + 12 INVERSION • Single Arm Seated Chest Press - 4 x 12 + 12 Sit facing side.
- Page 38 8 WEEK BODY TR NSFORM TION PL N BIO FORCE ® EXERCISES LEGS NOTE: Starting with Workout #16 of the program you will notice that you are to complete “SUPER SETS.” On/Bottom SE TED SINGLE LEG SEAT: What is a “Super Set?” It is simply a combination of two different exercises performed one right after the Position BDUCTION other without any rest.
- Page 39 BIO FORCE ® EXERCISES 8 WEEK BODY TR NSFORM TION PL N LEGS WORKOUT #20 (60 sec rest between all sets) LYING HIP ROT TION SEAT: • Straight Leg Dead Lifts - 5 x 8 Lie on back facing away, shoulders LEG LIFT: START: •...
- Page 40 8 WEEK BODY TR NSFORM TION PL N BIO FORCE ® EXERCISES LEGS WORKOUT #24 (60 sec rest between all sets) LYING SINGLE SEAT: • Straight Leg Dead Lifts - 3 x 8, 1 x 12 LEG PRESS LEG LIFT: •...
- Page 41 BIO FORCE ® EXERCISES 8 WEEK BODY TR NSFORM TION PL N LEGS WORKOUT #28 (60 sec rest between all sets) LYING HIP SEAT: • Straight Leg Dead Lifts - 2 x 10, 2 x 15, 2 x 20 BDUCTION/ LEG LIFT: •...
- Page 42 W RM-UP ND COOL DOWN STRETCHES BIO FORCE ® EXERCISES LEGS When performing these stretches, your movements should be slow and smooth, ST NDING HIP SEAT: with no bouncing or jerking. Move into the stretch until you feel a slight tension, BDUCTION LEG LIFT: not pain, in the muscle and hold the stretch for 20 to 30 seconds.
- Page 43 BIO FORCE ® EXERCISES W RM-UP ND COOL DOWN STRETCHES LEGS 4. Back Stretch ST NDING LEG PRESS SEAT: Stand facing frame. Foot harness/ Stand with your legs shoulder width apart and your knees slightly LEG LIFT: START: cuff on one ankle, other foot on base. bent.
- Page 44 BIO FORCE ® EXERCISE INDEX BIO FORCE ® EXERCISES LEGS Note: The unit shown in the following exercise photos may differ slightly from the EVERSION C LF SEAT: unit you purchased. R ISES LEG LIFT: Stand facing frame. Feet hip Developing Your Bio Force ®...
- Page 45 BIO FORCE ® EXERCISES BIO FORCE ® EXERCISE INDEX LEGS 72. Single Arm Seated Front Raise CHEST & B CK STR IGHT B R SEAT: DE D LIFT 73. Seated Lateral Raise 32. Seated Chest Press LEG LIFT: Stand facing frame. Feet hip 74.
- Page 46 BIO FORCE ® EXERCISES BIO FORCE ® EXERCISES LEGS LEGS On/Top SQU T SE TED LEG EXTENSION SEAT: SEAT: Position Stand facing frame. Feet hip width Sit facing away. Knees over top LEG LIFT: START: START: apart on base. Grip handles at shoulders. leg pads.