Body Solid 7 Series Assembly Instructions & Owner's Manual

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GLA348Q.1

A s s e m b l y

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

O W N E R ' S

M A N U A L

100808

A s s e m b l y

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

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Summary of Contents for Body Solid 7 Series

Page 1 GLA348Q.1 & A s s e m b l y I n s t r u c t i o n s O W N E R ’ S M A N U A L 100808 A s s e m b l y I n s t r u c t i o n s &...
Page 2 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 3 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 4 S T E P Be careful to assemble all components in the sequence they are presented. NOTE: Finger tighten all hardware in this step. Do Not wrench tighten until end of step 5. Some components may be pre-installed. Insert both End Caps (21) to Main Base Frame (C). Connect both Rubber Base Pads (25) to Main Base Frame (C).
Page 5 S T E P GLA348Q.1-082008...
Page 6 S T E P Be careful to assemble all components in the sequence they are presented. NOTE: Finger tighten all hardware in this step. Do Not wrench tighten until end of step 5. Some components may be pre-installed. Connect Rear Vertical Frame (A) and Multi Hip Pad Holder (B) to the Bottom Cross Support as shown in the diagram by using: Two 13 (M12x80 hex head bolt) Four 11 (M12 washer)
Page 7 S T E P Bottom Cross Support for Bottom Cross Support fou Power Rack # GS-348Q Power Rack # GS-348Q 16 14...
Page 8 S T E P Be careful to assemble all components in the sequence they are presented. NOTE: Finger tighten all hardware in this step. Do Not wrench tighten until end of step 5. Some components may be pre-installed. Slide Shaft Collars (38) onto Chrome Guide Rods (J). Rest Top Frame (D) onto Multi Hip Pad Holder (B), Chrome Guide Rods (J) and the Top Cross Support.
Page 9 S T E P Top Cross Support for Top Cross Support fot Power Rack # GS-348Q Power Rack # GS-348Q...
Page 10 S T E P Be careful to assemble all components in the sequence they are presented. NOTE: Finger tighten all hardware in this step. Do Not wrench tighten until end of step 5. Some components may be pre-installed. Assemble both Pulleys (22) into Double Pulley Holder (G) as shown in Diagram A by using: Two 26 (M10x45 hex head bolt) Four 14 (M10 washer) Two 16 (M10 nylon lock nut)
Page 11 S T E P A 詳圖 22-C 22-B 22-A 22-D G L A 3 4 8 Q S T E P A 詳圖 B 詳圖 GLA348Q.1-082008 B 詳圖 Diagram B Diagram A...
Page 12 S T E P Be careful to assemble all components in the sequence they are presented. NOTE: Finger tighten all hardware in this step. Do Not wrench tighten until end of step 5. Some components may be pre-installed. Begin routing Cable (52) by affixing the chain end to Rear Vertical Frame (A) as shown in the diagram.
Page 13 S T E P 22-G 22-E 22-F...
Page 14 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 15 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 17 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 18 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 19 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 20 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 21 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 22 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 23 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 24 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 25 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 26 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 27 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 28 WEIGHT TRAINING EXERCISE LOG...
Page 29 WEIGHT TRAINING EXERCISE LOG...
Page 30 WEIGHT TRAINING EXERCISE LOG...
Page 31 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 32 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 33 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 34 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 35 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 36 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 37 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 38 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 39 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 40 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 41 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 42 M a i n f r a m e P a r t s L i s t escriPtion REAR VERTICAL FRAME MULTI HIP PAD HOLDER MAIN BASE FRAME TOP FRAME TOP PLATE (10Lbs.) SEAT FRAME DOUBLE PULLEY HOLDER CHROME GUIDE ROD LAT BAR LOW ROW BAR Part numbers are required when ordering parts.
Page 43 H a r d w a r e L i s t escriPtion RUBBER DONUT Ø19.2 ID WEIGHT PLATE 10lbs SELECTOR ROD RUBBER DONUT Ø26 ID WEIGHT STACK PIN 5 1/2”L WEIGHT STACK PIN LANYARD WASHER 10 (Ø19) CABLE END SHAFT 3/4”L WASHER 12 (Ø34) M12 NYLON LOCK NUT M12X80L HEX HEAD BOLT...
Page 44 (s h o w n i n a c t u a l s i z e) G L A 3 4 8 Q G L A 3 4 8 Q P A R T S P A R T S (s h o w n i n a c t u a l s i z e) (s h o w n i n a c t u a l s i z e) (s h o w n i n a c t u a l s i z e)
Page 45  PART# 1. RUBBER DOUNT 19.2 Qty G L A 3 4 8 Q H A R D W A R E H a r d w a r e G L A 3 4 8 Q H A R D (s h o w n i n a c t u a l s i z e) PART# 3.
Page 46  110mm Qty.9 # 21. END CAP 2"X2" Qty. 3  PULLEY 110mm Qty.9 H a r d w a r e T# 21. END CAP 2"X2" Qty. 3 PART# 30. NON SKID TAPE Qty.2 G L A 3 4 8 Q ...
Page 47 H a r d w a r e G L A 3 4 8 Q H A R D W A (s h o w n i n a c t u a l s i G L A 3 4 8 Q H A R D W A G L A 3 4 8 Q H A R D W A R E...
Page 48 E X P L O D E D V I E W Top Cross Support for Top Cross Support for Power Rack # GS-348Q Power Rack #GS-348Q 39 39 Bottom Cross Support for Top Cross Support for Power Rack # GS-348Q Power Rack #GS-348Q 11 12...
Page 50 1900 S. Des Plaines Ave. Forest Park, Il 60130 1 (800) 556-3113 Hours: M-F 8:30 - 5:00 www.bodysolid.com 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.

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