Table of Contents
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F I D 4 6
F l a t / I n c l i n e / D e c l i n e
B e n c h
F I D 4 6
O W N E R 'S
A s s e m b l y
&
Body-Solid
by
Table of Contents
Table of Contents
Table of Contents
Table of Contents
Table of Contents
Table of Contents
Table of Contents
Table of Contents
Table of Contents
Safety Instructions . . . . . . . . . . . . . . . . . p. 3
Safety Instructions . . . . . . . . . . . . . . . . . p. 3
Safety Instructions . . . . . . . . . . . . . . . . . p. 3
Safety Instructions . . . . . . . . . . . . . . . . . p. 3
Safety Instructions . . . . . . . . . . . . . . . . . p. 1
Safety Instructions . . . . . . . . . . . . . . . . . p. 3
Safety Instructions . . . . . . . . . . . . . . . . . p. 3
Safety Instructions . . . . . . . . . . . . . . . . . p. 3
Safety Instructions . . . . . . . . . . . . . . . . . p. 3
Assembly Instructions . . . . . . . . . . . . p .3-10
Assembly Instructions . . . . . . . . . . . . p .3-10
Assembly Instructions . . . . . . . . . . . . p .3-10
Assembly Instructions . . . . . . . . . . . . p .3-10
Assembly Instructions . . . . . . . . . . . . p. 2-10
Assembly Instructions . . . . . . . . . . . . p .3-10
Assembly Instructions . . . . . . . . . . . . p .3-10
Assembly Instructions . . . . . . . . . . . . p .3-10
Assembly Instructions . . . . . . . . . . . . p .3-10
Warning, Safety & Maintenance . . . . . . p. 11
Warning, Safety & Maintenance . . . . . . p. 11
Warning, Safety & Maintenance . . . . . . p. 11
Warning, Safety & Maintenance . . . . . . p. 11
Warning, Safety & Maintenance . . . . . . p. 11
Warning, Safety & Maintenance . . . . . . p. 11
Warning, Safety & Maintenance . . . . . . p. 11
Warning, Safety & Maintenance . . . . . . p. 11
Safety Guidelines . . . . . . . . . . . . . . . . . p. 12
Safety Guidelines . . . . . . . . . . . . . . . . . p. 12
Safety Guidelines . . . . . . . . . . . . . . . . . p. 12
Safety Guidelines . . . . . . . . . . . . . . . . . p. 12
Safety Guidelines . . . . . . . . . . . . . . . . . p. 12
Safety Guidelines . . . . . . . . . . . . . . . . . p. 12
Safety Guidelines . . . . . . . . . . . . . . . . . p. 12
Safety Guidelines . . . . . . . . . . . . . . . . . p. 12
Safety Guidelines . . . . . . . . . . . . . . . . . p. 12
Phrases, Terms, Tips & Guidelines . .p. 13-14
Phrases, Terms, Tips & Guidelines . .p. 13-14
Phrases, Terms, Tips & Guidelines . .p. 13-14
Phrases, Terms, Tips & Guidelines . .p. 13-14
Phrases, Terms, Tips & Guidelines . .p. 13-14
Phrases, Terms, Tips & Guidelines . .p. 13-14
Phrases, Terms, Tips & Guidelines . .p. 13-14
Phrases, Terms, Tips & Guidelines . .p. 13-14
Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15
Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15
Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15
Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15
Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15
Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15
Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15
Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15
Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15
Exercise Prescription . . . . . . . . . . . . . . .p. 16
Exercise Prescription . . . . . . . . . . . . . . .p. 16
Exercise Prescription . . . . . . . . . . . . . . .p. 16
Exercise Prescription . . . . . . . . . . . . . . .p. 16
Exercise Prescription . . . . . . . . . . . . . . .p. 16
Exercise Prescription . . . . . . . . . . . . . . .p. 16
Exercise Prescription . . . . . . . . . . . . . . .p. 16
Exercise Prescription . . . . . . . . . . . . . . .p. 16
Exercise Prescription . . . . . . . . . . . . . . .p. 16
Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17
Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17
Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17
Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17
Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17
Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17
Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17
Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17
Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17
Common Training Mistakes . . . . . . . . . .p. 18
Common Training Mistakes . . . . . . . . . .p. 18
Common Training Mistakes . . . . . . . . . .p. 18
Common Training Mistakes . . . . . . . . . .p. 18
Common Training Mistakes . . . . . . . . . .p. 18
Common Training Mistakes . . . . . . . . . .p. 18
Common Training Mistakes . . . . . . . . . .p. 18
Common Training Mistakes . . . . . . . . . .p. 18
Common Training Mistakes . . . . . . . . . .p. 18
Setting Up Your Personal Program . . . . .p.19
Setting Up Your Personal Program . . . . .p.19
Setting Up Your Personal Program . . . . .p.19
Setting Up Your Personal Program . . . . .p.19
Setting Up Your Personal Program . . . . .p.19
Setting Up Your Personal Program . . . . .p.19
Setting Up Your Personal Program . . . . .p.19
Setting Up Your Personal Program . . . . .p.19
Setting Up Your Personal Program . . . . .p.19
Deterine Your Training Method . . . . . . . .p. 20
Deterine Your Training Method . . . . . . . .p. 20
Deterine Your Training Method . . . . . . . .p. 20
Deterine Your Training Method . . . . . . . .p. 20
Determine Your Training Method . . . . . .p. 20
Deterine Your Training Method . . . . . . . .p. 20
Deterine Your Training Method . . . . . . . .p. 20
Deterine Your Training Method . . . . . . . .p. 20
Deterine Your Training Method . . . . . . . .p. 20
Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21
Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21
Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21
Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21
Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21
Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21
Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21
Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21
Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21
Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22
Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22
Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22
Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22
Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22
Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22
Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22
Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22
Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22
Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23
Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23
Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23
Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23
Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23
Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23
Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23
Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23
Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23
Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26
Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26
Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26
Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26
Exercise Logs . . . . . . . . . . . . . . . . . .p. 24-26
Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26
Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26
Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26
Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26
Stretching & Flexibility . . . . . . . . . . . . .p. 27
Stretching & Flexibility . . . . . . . . . . . . .p. 27
Stretching & Flexibility . . . . . . . . . . . . .p. 27
Stretching & Flexibility . . . . . . . . . . . . .p. 27
Stretching & Flexibility . . . . . . . . . . . . .p. 27
Stretching & Flexibility . . . . . . . . . . . . .p. 27
Stretching & Flexibility . . . . . . . . . . . . .p. 27
Stretching & Flexibility . . . . . . . . . . . . .p. 27
Stretching & Warm-Up / Cool-Down .p. 28-37
Stretching & Warm-Up / Cool-Down .p. 28-37
Stretching & Warm-Up / Cool-Down .p. 28-37
Stretching & Warm-Up / Cool-Down .p. 28-37
Stretching & Warm-Up / Cool-Down .p. 28-37
Build The Ultimate Fitness Center . . . . .p. 38
Build The Ultimate Fitness Center . . . . .p. 38
Build The Ultimate Fitness Center . . . . .p. 38
Build The Ultimate Fitness Center . . . . .p. 38
Build The Ultimate Fitness Center . . . . .p. 38
Build The Ultimate Fitness Center . . . . .p. 38
Build The Ultimate Fitness Center . . . . .p. 38
Build The Ultimate Fitness Center . . . . .p. 38
Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40
Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40
Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40
Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40
Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40
Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40
Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40
Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40
Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40
Reference Drawings . . . . . . . . . . . . p. 41-42
Reference Drawings . . . . . . . . . . . . p. 41-42
Reference Drawings . . . . . . . . . . . . p. 41-42
Reference Drawings . . . . . . . . . . . . p. 41-42
Reference Drawings . . . . . . . . . . . . . . . p. 41
Reference Drawings . . . . . . . . . . . . p. 41-42
Reference Drawings . . . . . . . . . . . . p. 41-42
Reference Drawings . . . . . . . . . . . . p. 41-42
Reference Drawings . . . . . . . . . . . . p. 41-42
Hardware Diagrams . . . . . . . . . . . . . p. 42-43
Hardware Diagrams . . . . . . . . . . . . . p. 42-43
Hardware Diagrams . . . . . . . . . . . . . p. 42-43
Hardware Diagrams . . . . . . . . . . . . . p. 42-43
Hardware Diagrams . . . . . . . . . . . . . p. 42-43
Hardware Diagrams . . . . . . . . . . . . . p. 42-43
Hardware Diagrams . . . . . . . . . . . . . p. 42-43
Hardware Diagrams . . . . . . . . . . . . . p. 42-43
Hardware Diagrams . . . . . . . . . . . . . p. 42-43
Mainframe Parts List,
Mainframe Parts List,
Mainframe Parts List,
Mainframe Parts List,
Mainframe Parts List,
Mainframe Parts List,
Mainframe Parts List,
Mainframe Parts List,
Mainframe Parts List,
Hardware Parts List, Pads List &
Hardware Parts List, Pads List &
Hardware Parts List, Pads List &
Hardware Parts List, Pads List &
Hardware Parts List, Pads List &
Hardware Parts List, Pads List &
Hardware Parts List, Pads List &
Hardware Parts List, Pads List &
Hardware Parts List, Pads List &
Labels / Decals List . . . . . . . . . . . . . . . p. 44
Labels / Decals List . . . . . . . . . . . . . . . p. 44
Labels / Decals List . . . . . . . . . . . . . . . p. 44
Labels / Decals List . . . . . . . . . . . . . . . p. 44
Labels / Decals List . . . . . . . . . . . . . . . p. 44
Labels / Decals List . . . . . . . . . . . . . . . p. 44
Labels / Decals List . . . . . . . . . . . . . . . p. 44
Labels / Decals List . . . . . . . . . . . . . . . p. 44
Labels / Decals List . . . . . . . . . . . . . . . p. 44
Exploded View Diagram . . . . . . . . . . . . p. 45
Exploded View Diagram . . . . . . . . . . . . p. 45
Exploded View Diagram . . . . . . . . . . . . p. 45
Exploded View Diagram . . . . . . . . . . . . p. 45
Exploded View Diagram . . . . . . . . . . . . p. 45
Exploded View Diagram . . . . . . . . . . . . p. 45
Exploded View Diagram . . . . . . . . . . . . p. 45
Exploded View Diagram . . . . . . . . . . . . p. 45
Exploded View Diagram . . . . . . . . . . . . p. 45
I n s t r u c t i o n s
M A N U A L
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Summary of Contents for Body Solid Power Lift FID46
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Page 1: Table Of Contents
F I D 4 6 F l a t / I n c l i n e / D e c l i n e B e n c h F I D 4 6 A s s e m b l y O W N E R ’S Body-Solid Table of Contents... -
Page 2: Safety Instructions
I m p o r t a n t 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. -
Page 3: Assembly Instructions
A s s e m b l y You must review and follow the instructions in this Owner’s Manual. If you do not assemble and use the PowerLIFT FID Bench according to these guidelines, you could void the Body-Solid warranty. Assembly of the PowerLIFT FID Bench takes professional installers about 45 minutes to complete. -
Page 4: Safety Instructions
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 42 and 43. 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 5 S T E P...
- Page 6 S T E P Be careful to assemble all components in the sequence they are presented. See Note 1. Install 210mm (8 1/4”) long bolt (21) thru left side of seat brace (H), and then seat pivot (G), and then thru right side seat brace (H), using the center hole on each seat brace as shown. Use the following: one 21 (hex bolt 10mm x 210mm partial thread) two 36 (flat washer 10mm) one 32 (nylon lock nut 10mm)
- Page 7 S T E P...
- Page 8 S T E P Be careful to assemble all components in the sequence they are presented. See Note 1. Install all four handles (K, L, M, and N) on to seat braces (H) and back braces (J). Install as shown and described using: eight 26 (hex bolt 10mm x 40mm full thread) sixteen 36 (flat washer 10mm) eight 32 (nylon lock nut 10mm)
- Page 9 S T E P...
- Page 10 S T E P Be careful to assemble all components in the sequence they are presented. Slide main post (T) into main post receiver of mainframe (B). Lock in place with adjustment pin (13). Note: this leg developer main post is adjustable to properly align the pivot point with your knee joint and accommodate all size users.
- Page 11 S T E P...
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Page 12: Warning, Safety & Maintenance
W a r n i n g , S a f e t y Be sure that all users carefully read and understand all warning, safety and maintenance labels on the bench before each use. Failure to do so may cause serious injury. -
Page 13: Safety Guidelines
S a f e t y 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 14: Phrases, Terms, Tips & Guidelines
PHRASES, TERMS, TIPS & GUIDELINES B E G I N N E R ’ S • 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. - Page 15 PHRASES, TERMS, TIPS & GUIDELINES S T A R T I N G 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.
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Page 16: Nutrition
NUTRITION 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 underconsumption, overconsumption, or unbalanced consumption of nutrients that leads to disease or an increased susceptibility to disease. -
Page 17: Exercise Prescription
EXERCISE PRESCRIPTION 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 that multiple-set systems work best for the development of strength and muscular endurance. -
Page 18: Training Tips
TRAINING TIPS FOR BEGINNER’S A R E Y O U 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. -
Page 19: Common Training Mistakes
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 20: S Etting Up Your
S ETTING UP YOUR PERSONAL PROGRAM 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. The most common goals are: If your personal goals involve losing a... -
Page 21: Deterine Your Training Method
DETERMINE YOUR TRAINING METHOD There are three basic types of weight Which training method is right for you? training methods: 1. Training for muscular endurance and definition ENDURANCE & DEFINITION 2. Training for strength This training method incorporates 3. Training for power and achieving and maintaining a high muscle mass cardiovascular (heart) rate and helps... -
Page 22: Exercise Tips
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 23: Anatomy Chart
ANATOMY CHART FRONT VIEW Neck Omohyoid Sternohyoid Sternocleidomastoid • Trapezius • • • • • • • • • • • • • Serratus Anterior External Oblique • Rectus Abdominis Tendinous Inscriptions Vastus Thighs Medialis Sartorius Pectineus • Adductor Longus Gracilis Tensor Fasciae Latae •... -
Page 24: Fitness Goals
SHORT-TERM GOALS Date Set Goal Reward Date Set Goal Reward Date Set 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 25: Weight Training
WEIGHT TRAINING EXERCISE LO G... - Page 26 WEIGHT TRAINING EXERCISE LO G...
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Page 27: Exercise Log
WEIGHT TRAINING EXERCISE LO G... -
Page 28: 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 29: Lower Back
STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING 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. 2. - Page 30 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING LOWER BACK Semi-Leg Straddle MUSCLE(S) AFFECTED: spinal erectors 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.
- Page 31 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING SHOULDER Seated Lean-Back MUSCLE(S) AFFECTED: deltoids and pectoralis major 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.
- Page 32 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING NECK Look Right and Left MUSCLE(S) AFFECTED: sternocleidomastoid 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.
- Page 33 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING SIDES Side Bend with Straight Arms MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior 1. Stand with feet 14 to 16 inches apart. 2. Interlace the fingers with palms facing each other. 3.
- Page 34 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING ANTERIOR OF THIGH AND HIP FLEXOR Kneeling Quadriceps Stretch MUSCLE(S) AFFECTED: quadriceps 1. Kneel with the balls of the feet on the ground. 2. Keep hips straight (upper leg and torso should be in a straight line). 3.
- Page 35 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING POSTERIOR OF THIGH Semistraddle (Figure Four) MUSCLE(S) AFFECTED: gastrocnemius, hamstrings and spinal erectors 1. Sit with the upper body nearly vertical and legs straight. 2. Place sole of left foot on left side of right knee. The lateral side of left leg should be resting on the floor.
- Page 36 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING GROIN Straddle (Spread Eagle) MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors, adductors and sartorius 1. Sit with the upper body nearly vertical and legs straight, and spread legs as far as possible. 2.
- Page 37 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING GROIN Butterfly 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. 2. Pull feet toward body. 3.
- Page 38 STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING 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. Place balls of both feet on the step or board, 1 inch from its edge. 3.
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Page 39: Stretching & Warm-Up / Cool-Down .P. 28-37 Stretching & Warm-Up / Cool-Down .P. 28-37 Build The Ultimate Fitness Center
BUILD THE ULTIMATE Vertical Knee Raise / Dip / Push-Up / Chin Machine #VKR82 Accessories Olympic Weight Tree #WT46 Strength Training Time Clock #STT45 CALL NOW FOR THE DEALER NEAREST YOU FITNESS CENTER with 40" Wide 3-Tier Dumbbell Rack #WDR363 Cardio from Decathlon Treadmill... -
Page 40: Notes
N O T E S... -
Page 41: Notes
N O T E S... -
Page 42: Reference Drawings
F I D 4 6 F l a t / I n c l i n e / D e c l i n e B e n c h R e f e r e n c e D r a w i n g s... -
Page 43: Hardware Diagrams
F I D 4 6 Key # spring lock washer 10mm QTY. 3 Key # flat washer 10mm QTY. 34 Key # flat washer 10mm x 30mm QTY. 3 Key # nylon lock nut 10mm QTY. 19 Key # hex bolt 8mm x 60mm partial thread QTY. 8 Key # hex bolt 8mm x 45mm partial thread QTY. - Page 44 F I D 4 6 H a r d w a r e ( s h o w n a c t u a l s i z e )
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Page 45: Labels / Decals List
F I D 4 6 M a i n f r a m e KEY# QTY PART# FID46FL-A FID46MF-B FID46BL-C FID46BP-D FID46AC-E FID46CAT-F FID46SP-G FID46SB-H FID46BB-J FID46LSPH-K FID46RSPH-K FID46LBKH-M FID46RBKH-N FID46PA-R FID46PS-S FID46MP-T F I D 4 6 KEY# QTY PART# PEC12 BEC250... -
Page 46: Exploded View Diagram
E X P L O D E D V I E W D I A G R A M B o d y - S o l i d F I D 4 6 F l a t / I n c l i n e / D e c l i n e B e n c h ©...
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