Body Solid FUSION400 Assembly Instructions & Owner's Manual
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Body Solid FUSION400 Assembly Instructions & Owner's Manual

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A s s e m b l y
I n s t r u c t i o n s
F400
A s s e m b l y
O W N E R ` S
I n s t r u c t i o n s
M A N U A L
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O W N E R ' S
M A N U A L

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Summary of Contents for Body Solid FUSION400

  • Page 1 A s s e m b l y I n s t r u c t i o n s F400 A s s e m b l y O W N E R ` S I n s t r u c t i o n s M A N U A L &...
  • Page 2 T o t a l B o d y W o r k o u t D V D...
  • Page 3 F 4 0 0 F 4 0 0 R e f e r e n c e D r a w i n g s R e f e r e n c e D r a w i n g s F u s i o n 4 0 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...

  • Page 4: Personal Safety During Assembly

    I m p o r t a n t S a f e t y I n s t r u c t i o n s 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.
  • Page 5 D i m e n s i o n s The room layout diagram below will help you decide the best placement for your Fusion 400. D i m e n s i o n s The dimensions of the Fusion 400 are: width 3’ 10” X length 6’ 4”. The room layout diagram below will help you decide the best placement for your F400.
  • Page 6 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 7: Assembly Tips

    A s s e m b l y I n s t r u c t i o n s Assembly of the Fusion 400 takes professional installers about 3 hours to complete. If this is the first time you have assembled this type of equipment, plan on significantly more time. rofessional installers are highly recommended However, if you acquire the appropriate tools, obtain assistance, and follow the assembly steps se- quentially, the process will take time, but is fairly easy.
  • Page 8 S T E P S T E P Be careful to assemble all components in the sequence they are presented. Be careful to assemble all components NOTE: in the sequence they are presented. Finger tighten all hardware in this step. Do Not wrench tighten until end of step 13. Slide Main Base Frame (A) into Main Base Frame (B) and connect using: Four 68 (M10x15 allen head bolt) Four 79 (M10 washer)
  • Page 9 S T E P S T E P S T E P Above shows STEP Above shows STEP assembled and completed assembled and completed ...
  • Page 10 S T E P Be careful to assemble all components in the sequence they are presented. S T E P NOTE: Finger tighten all hardware in this step. Do Not wrench tighten until end of step 13. Be careful to assemble all components in the sequence they are presented.
  • Page 11 S T E S T E P S T E P Above shows STEP assembled and completed Above shows STEP assembled and completed  ...
  • Page 12 S T E P Be careful to assemble all components in the sequence they are presented. S T E P NOTE: Be careful to assemble all components Finger tighten all hardware in this step. Do Not wrench tighten until end of step 13. in the sequence they are presented.
  • Page 13 S T E P S T E P Above shows STEP assembled and completed Above shows STEP assembled and completed NOTE 1 NOTE 1  ...
  • Page 14 S T E P Be careful to assemble all components S T E P in the sequence they are presented. NOTE: Be careful to assemble all components Finger tighten all hardware in this step. Do Not wrench tighten until end of step 13. in the sequence they are presented.
  • Page 15 S T E P S T E P S T E P Above shows STEP Above shows STEP assembled and completed assembled and completed F400-062008...
  • Page 16 S T E P Be careful to assemble all components in the sequence they are presented. S T E P NOTE: Finger tighten all hardware in this step. Do Not wrench tighten until end of step 13. Be careful to assemble all components in the sequence they are presented.
  • Page 17 S T E P S T E P S T E P Above shows STEP Above shows STEP assembled and completed assembled and completed  ...
  • Page 18 S T E P Be careful to assemble all components S T E P in the sequence they are presented. Be careful to assemble all components NOTE: in the sequence they are presented. Finger tighten all hardware in this step. Do Not wrench tighten until end of step 13. Connect Leg Extension Arm (U) to Main Base Frame (B) using: One 1 (shaft) Two 6 (bearing)
  • Page 19 S T E P S T E P S T E P Above shows STEP assembled and completed Above shows STEP assembled and completed  ...
  • Page 20 S T E P S T E P Be careful to assemble all components in the sequence they are presented. Be careful to assemble all components NOTE: in the sequence they are presented. Finger tighten all hardware in this step. Do Not wrench tighten until end of step 13. Insert Pulley (A1) into Functional Training Arm (L) as shown using: One 66 (M10x45 partial thread hex head bolt) Two 79 (M10 washer)
  • Page 21 Diagram 1 Pulley installation S T E P S T E P Diagram 1 Diagram 1 Diagram 1 Pulley Installation Pulley installation Pulley Installation S T E P S T E P Diagram 2 Diagram 2 Diagram 2 Cable installation Cable Installation Cable installation ...
  • Page 22 S T E P Be careful to assemble all components S T E P in the sequence they are presented. NOTE: Be careful to assemble all components Finger tighten all hardware in this step. Do Not wrench tighten until end of step 13. in the sequence they are presented.
  • Page 23 S T E P Diagram 1 Pulley installation S T E P S T E P Diagram 1 Diagram 1 Pulley installation Pulley Installation S T E P Diagram 2 Diagram 2 Cable installation Cable Installation S T E P Diagram 2 Cable installation ...
  • Page 24 S T E P Be careful to assemble all components S T E P in the sequence they are presented. NOTE: Be careful to assemble all components Finger tighten all hardware in this step. Do Not wrench tighten until end of step 13. in the sequence they are presented.
  • Page 25 S T E P S T E P Diagram 1 Diagram 1 Pulley installation Pulley Installation S T E P Diagram 1 Pulley installation S T E P S T E P Diagram 2 Diagram 2 Diagram 2 Cable installation Cable installation Cable Installation Selector Rod Top Bolt (102) must be threaded a minimum of...
  • Page 26 S T E P Be careful to assemble all components S T E P in the sequence they are presented. Be careful to assemble all components NOTE: Finger tighten all hardware in this step. Do Not wrench tighten until end of step 13. in the sequence they are presented.
  • Page 27 S T E P Diagram 1 Pulley installation S T E P S T E P Diagram 1 Diagram 1 Pulley Installation Pulley installation S T E P S T E P Diagram 2 Diagram 2 Diagram 2 Cable installation Cable installation Cable Installation ...
  • Page 28 S T E P Be careful to assemble all components in the sequence they are presented. S T E P NOTE: Be careful to assemble all components Finger tighten all hardware in this step. Do Not wrench tighten until end of step 13. in the sequence they are presented.
  • Page 29 S T E P Diagram 1 S T E P S T E P Pulley installation Diagram 1 Diagram 1 Pulley installation Pulley Installation 64 79 64 79 48 79 48 79 48 79 48 79 S T E P Diagram 2 S T E P Diagram 2...
  • Page 30 S T E P Be careful to assemble all components S T E P in the sequence they are presented. Be careful to assemble all components NOTE: in the sequence they are presented. Finger tighten all hardware in this step. Do Not wrench tighten until end of step 13. Insert Pulley (E1) by terminating the Ball End at Pulley (E1) and bringing the Chain End of Left Attachment Cable (53) up to and terminated at Pulley Holder with Stop (X).
  • Page 31 Pulley installation S T E P Diagram 1 S T E P Pulley installation Diagram 1 Pulley Installation S T E P S T E P Diagram 2 Diagram 2 Diagram 2 Cable installation Cable installation Cable Installation  ...
  • Page 32 S T E P Be careful to assemble all components S T E P in the sequence they are presented. Be careful to assemble all components NOTE: in the sequence they are presented. Finger tighten all hardware in this step. Do Not wrench tighten until end of step 13. Install Front Shroud (AC) and Back Shroud(AD) to the F400 by using: Four 93 (M10x10 allen head bolt) Four 80 (M10 washer)
  • Page 33 S T E P S T E P S T E P Above shows STEP assembled and completed Above shows STEP assembled and completed F400-062008 F400-062008...
  • Page 34 W a r n i n g s , 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 35 W a r n i n g s , S a f e t y & M a i n t e n a n c e CABLES: Precision craftsmanship assures Body-Solid’s ability to consistently deliver products of the highest standards. Our l While the machine is not in use.
  • Page 37 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 38 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 39 NUTRITION Good nutrition is a diet in which foods are eaten in canola, and soybean oil are sources of unsaturated condition is most common in the elderly but may also proper quantities and with the needed distribution of fats. It is recommended that no more than 30% of one’s exist in younger people who have diets inadequate in nutrients to maintain good health.
  • Page 40 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 41: For Beginner's

    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 42 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 43: Setting Up Your

    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 44 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...
  • Page 45 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 46: Front View

    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 47 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 48: Weight Training

    WEIGHT TRAINING EXERCISE LOG...
  • Page 49 WEIGHT TRAINING EXERCISE LOG...
  • Page 50 WEIGHT TRAINING EXERCISE LOG...
  • Page 51 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 52: Lower Back

    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 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 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 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 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 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 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 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 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 57 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 58 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 59 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 60 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 61 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 62 M a i n f r a m e P a r t s L i s t escriPtion MAIN BASE FRAME MAIN BASE FRAME PRESS ARM PIVOT REAR UPRIGHT FRAME MAIN TOP FRAME MAIN FRONT FRAME WEIGHT STACK RISERS FUNCTIONAL TRAINING ARM (left side) FUNCTIONAL TRAINING ARM (right side) FUNCTIONAL TRAINING ARM (right side)
  • Page 63 H a r d w a r e L i s t escriPtion SHAFT 12X122L T-SHAPED POP PIN FLAT HEAD POP PIN 65 FLAT HEAD POP PIN 38 BEARING 20ID X42 OD BEARING 12ID X32 OD BEARING 30ID X38 OD OILITE BUSHING 1/2”ID X21 OD OILITE BUSHING 2”ID X34 OD OILITE BUSHING 2”ID X37 OD...
  • Page 64 H a r d w a r e L i s t ( c o n t i n u e d ) escriPtion HYDRAULIC SEAT ADJUSTER 35 HEX HEAD BOLT M10 X 140L PARTIAL THREAD HEX HEAD BOLT M10 X 85L PARTIAL THREAD HEX HEAD BOLT M10 X 75L PARTIAL THREAD HEX HEAD BOLT M10 X 60L PARTIAL THREAD HEX HEAD BOLT M10 X 55L PARTIAL THREAD...
  • Page 65 P a d s L i s t escriPtion SEAT PAD BACK PAD C a b l e L i s t escriPtion SHORT CABLE 3265mm CABLE 2890mm LEFT ATTACHMENT CABLE 1395mm CABLE 4395 mm FUNCTIONAL TRAINNG ARM CABLE 4445 mm Part numbers are required when ordering parts.
  • Page 66 H a r d w a r e F 4 0 0 H A R D W A R E ( A c t u a l S i z e S h o w n ) ( s h o w n i n a c t u a l s i z e ) PART # 60 HEX HEAD BOLT M10X140L PARTIAL THREAD QTY.1 PART # 61 HEX HEAD BOLT M10X85L PARTIAL THREAD QTY.4 PART# 62 HEX HEAD BOLT M10X75L PARTIAL THREAD QTY.10...
  • Page 67 H a r d w a r e ( A c t u a l F 4 0 0 S i z e H A R D W A R E S h o w n ) ( s h o w n i n a c t u a l s i z e ) PART# 67 HEX HEAD BOLT M10X25L PARTIAL THREAD QTY.1 PART# 68 ALLEN HEAD BOLT M10X15L FULL THREAD QTY.2 PART # 70 FLAT ALLEN HEAD 3/8"X2"...
  • Page 68 F 4 0 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 ) H a r d w a r e ( A c t u a l S i z e S h o w n ) PART # 81 WASHER M8...
  • Page 69 Fusion 400 Exploded View With Steel Shroud F 4 0 0 E X P L O D E D V I E W W i t h S t e e l S h r o u d Match the letters inside each triangle connects to connects to...
  • Page 70 Fusion 400 Exploded View With Mesh Shroud F 4 0 0 E X P L O D E D V I E W W i t h M e s h S h r o u d Match the letters inside each triangle connects to connects to...

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F400

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