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GDKR-100
O W N E R ' S
GDKR-100
by
by
A s s e m b l y
VERSION
0408
®
VERSION 0408
®
&
I n s t r u c t i o n s
M A N U A L
by
GDKR100
Table of Contents
Important Safety Instructions. . . . . . . . . . . p. 2
Before You Begin. . . . . . . . . . . . . . . . . . . . . . p. 3
Preparations. . . . . . . . . . . . . . . . . . . . . . . . . . p. 4
Assembly Instructions. . . . . . . . . . . . . . . . . p. 5-11
Exercise Tips. . . . . . . . . . . . . . . . . . . . . . . . . p. 12-31
Mainframe Parts List. . . . . . . . . . . . . . . . . . . p. 32
Hardware List. . . . . . . . . . . . . . . . . . . . . . . . . p. 33
Exploded View Diagram. . . . . . . . . . . . . . . . p. 34-35
®
v. 082410
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Summary of Contents for Body Solid GDKR100
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Page 1: Table Of Contents
® GDKR-100 GDKR100 ® GDKR-100 Table of Contents VERSION 0408 Important Safety Instructions... p. 2 Before You Begin..... . p. 3 ®... -
Page 2: Important Safety Instructions
Antes de comenzar cualquier programma de ejercicios, deberias tener un examen fisico con su doctor. When using exercise equipment, you The GDKR100 is designed for your enjoyment. By fol- should always take basic precautions, lowing these precautions and using common sense,... -
Page 3: Before You Begin
Unpacking the Equipment Be careful to assemble all components in the sequence presented in this guide. The GDKR100 is carefully tested and inspected before shipment. Body-Solid ships the unit in several pieces that require assembly. Ask for assistance during the If any items are missing, contact the dealer from whom assembly process. -
Page 4: Preparations
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 GDKR100 according to these guidelines, you could void the Body-Solid warranty. Required Tools CAUTION: Obtain assistance! Do not attempt to assemble the GDKR100 by yourself. -
Page 5: Assembly Instructions
A s s e m b l y I n s t r u c t i o n s Assembly of the GDKR100 takes professional installers about 1/2 hour to complete. If this is the first time you have assembled this type of equipment, plan on significantly more time. - Page 6 Be careful to assemble all components in the sequence they are presented. LEFT SIDE ASSEMBLY Assemble the left side of the GDKR100 as described below. Connect Rear Base Frame (A) to Support Frame (B) using: One 1 (M10x70 hex head bolt)
- Page 7 Above shows STEP assembled and completed S T E P ove shows STEP Above shows Step 1 assembled and completed. Above shows STEP sembled and completed assembled and completed Right Side Left Side...
- Page 8 KETTLEBELL RACK INSTALLATION Note: the GDKR100 may be assembled as a Kettlebell Rack or a Dumbell Rack. to install the GDKR100 as a Kettlebell Rack, use Step 2 of this manual. For Dumbell Rack Installation, proceed to Step 3.
- Page 9 S T E P KettleBell RAcK InStAllAtIon Above shows STEP Right Side Above shows Step 2 assembled and completed. assembled and completed Above shows STEP assembled and completed First Method First Method Left Side...
- Page 10 Connect the upper Dumbell Rack (C) and Plate (D) to Support Frame (B) on the right side using: Two 2 (M10x75 hex head bolt) Four 4 (M10 washer) Two 3 (M10 nylon lock nut) Congratulations! The assembly of your GDKR100 Dumbell Rack is complete.
- Page 11 S T E P DumBell RAcK InStAllAtIon Above shows Step 3 assembled and completed. Above shows STEP Above shows STEP Right Side assembled and completed assembled and completed Second Method Second Method Left Side...
- Page 12 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 13 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 14 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 15 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 16 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 17 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 18 SETTING 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 19 DETERMINE YOUR TRAINING METHOD Which training method is right for you? There are three basic types of weight 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...
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Page 20: Exercisetips
EXERCISETIPS 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 21 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) •...
- Page 26 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 27 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 28 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 MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior 1. Stand with feet 14 to 16 inches apart. Stretching 2.
- Page 29 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. Sitting Toe Touch MUSCLE(S) AFFECTED: hamstrings, spinal erectors and gastrocnemius 1.
- Page 30 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 Straddle (Spread Eagle) Stretching the hamstrings and groin with emphasis on insertion of MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors, the hamstrings and calves adductors and sartorius 1.
- Page 31 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.
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Page 32: Mainframe Parts List
M a i n f r a m e P a r t s L i s t Part# Description REAR BASE FRAME SUPPORT FRAME DUMBELL / KETTLE BELL RACK PLATE 75mm x 121mm (8360-126) H a r d w a r e L i s t HEX HEAD BOLT M10x70 HEX HEAD BOLT... - Page 33 Hardware (To Scale) Hardware (To Scale) Hardware Hardware (To Scale) (To Scale) H a r d w a r e ( T o S c a l e ) Hardware Hardware (To Scale) (To Scale) Part# 1 M10x70 HEX HEAD BOLT (PARTIAL THREAD) Qty.2 Part# 1 M10x70 HEX HEAD BOLT (PARTIAL THREAD) Qty.2 Part# 1 M10x70 HEX HEAD BOLT (PARTIAL THREAD) Qty.2 Part# 1 M10x70 HEX HEAD BOLT (PARTIAL THREAD) Qty.
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Page 34: Exploded View Diagram
K e t t l e b e l l R a c k E x p l o d e d V i e w D i a g r a m... - Page 35 D u m b e l l R a c k E x p l o d e d V i e w D i a g r a m...
- Page 36 ® 1900 S. Des Plaines Ave. Forest Park, Il 60130 1 (800) 556-3113 Hours: M-F 8:30 - 5:00 www.bodysolid.com Copyright 2010. 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.
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