Best Fitness BFMG20 Owner's Manual
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Best Fitness BFMG20 Owner's Manual

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Summary of Contents for Best Fitness BFMG20

  • Page 1 BFMG20 O w n e r ’ s M a n u a l...

  • Page 2: Before You Begin

    BeFOre YOu BeGin Thank you for purchasing the Best Fitness BFMG20. This gym is part of the Best Fitness quality strength training machines, which lets you target specific muscle groups to achieve better muscle tone and overall body condition- ing.

  • Page 3: Important Safety Instructions

    Retain this Owner’s Manual for future • Assemble and operate the BFMG20 on a solid, level reference. Part numbers are required when ordering parts. surface. Locate the unit a few feet from the walls or...

  • Page 4: Safety Guidelines

    saFetY Guidelines 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 5: Assembly Instructions

    Assembly of the BFMG20 takes professional installers about 1 hour 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 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 4. Connect Seat Frame (A) to Main Base Frame (D) by using: Two 28 (M10x65 hex head bolt) Four 35 (Φ10 washer) Two 38 (Φ10 nylon lock nut)
  • Page 7 s t e p...
  • 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 4. Connect Top Frame (G) to Angled Vertical Frame (E) by using: One 33 (M10x70 carriage bolt) Two 35 (Φ10 washer) Two 38 (Φ10 nylon lock nut)
  • Page 9 s t e p...
  • 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 4. Connect Press Arm Support (K) to Top Frame (G) using: One 25 (M10x82 hex head bolt) Two 35 (Φ10 washer) One 11 (shaft)
  • Page 11 s t e p...
  • 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 4. Connect Upper Foam Frame (R) to Seat Frame (A) using: Two 33 (M10x70 carriage bolt) Two 35 (Φ10 washer) Two 38 (Φ10 nylon lock nut)
  • Page 13 s t e p...
  • Page 14 s t e p Be careful to assemble all components in the sequence they are presented. Install Pulleys (A1), (A2), (A4), (A5) by using: Three 29 (M10x42 hex head bolt) Six 35 (Φ10 washer) Three 38 (Φ10 nylon lock nut) Install Pulley (A3) into Pulley Plate (Y) by using: One 29 (M10x42 hex head bolt) Two 35 (Φ10 washer)
  • Page 15 s t e p...
  • Page 16 s t e p Be careful to assemble all components in the sequence they are presented. Install Pulleys (B1) and (B5) to (K) as shown in the diagram by using: Two 29 (M10x42 hex head bolt) Four 35 (Φ10 washer) Two 38 (Φ10 nylon lock nut) Two J (stop plate) Install Pulleys (B2) and (B4) to (E) by using:...
  • Page 17 s t e p...
  • Page 18 s t e p Be careful to assemble all components in the sequence they are presented. Install Pulley (C6) to (Z), (C2) to (A), (C3) to (A) and (C4) to (Y) by using: Two 29 (M10x42 hex head bolt) Four 35 (Φ10 washer) Two 38 (Φ10 nylon lock nut) Install Pulley (C5) to (AA) by using: One 29 (M10x42 hex head bolt)
  • Page 19 s t e p Detail View...
  • Page 20 iMpOrtant saFetY instructiOns Be sure that all users carefully read and understand all warning, safety and maintenance labels on the machine before each use. Failure to do so may result in serious injury. It is imperative that you retain this Owner’s Manual and be sure all warning labels are legible and intact.
  • Page 21 Warning Safety and Maintenance of Cables Although Best Fitness provides the highest quality of materials and workmanship in its products, the fact remains that component parts eventu- ally wear out over time and with use. This is particularly true with reference to pliable moving parts such as cables.
  • Page 22 Routine inspection and maintenance is of critical impor- tance to ensure the maximum safety and performance NUTS/BOLTS/FASTENERS: of the BFMG20. Best Fitness uses the highest quality materials available, but wear is inevitable. Therefore, you l Periodically inspect all nuts and bolts.
  • Page 23 FOR BEST FITNESS CUSTOMER SERVICE: http://www.bodysolid.com/support/bestfitness/docs.html...
  • Page 24 pHrases, terMs, tips & Guidelines BEGINNER’S GUIDELINES • 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 LARGE MUSCLES FIRST Exercise that primarily uses oxygen to burn fuel at low to moder-...
  • Page 25 pHrases, terMs, tips & Guidelines S TA R T I N G RE S I STANCE LE VEL 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.
  • Page 26 nutritiOn characterized by a decrease in the total amount Good nutrition is a diet in which foods are intake of saturated fats is directly related to increased cardiovascular disease. Unsaturated of bone mineral in the body and by a decrease eaten in proper quantities and with the needed in strength of the remaining bone.

  • Page 27: Exercise Prescription

    eXercise prescriptiOn Sets Rest Periods Between Workouts Sets are defined as a combination of any number of reps of The amount of rest between training sessions depends on the one exercise. The number of sets used in a workout is directly recovery ability of the individual.
  • Page 28 traininG tips FOr BeGinner’s ARE YOU A “BEGINNER”? 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 29 cOMMOn traininG MistaKes 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. Improper Form The use of improper form is a good way to keep you out of the gym.
  • Page 30 persOnal prOGraM It is important to first estab- lish specific and realistic Once you have determined your personal goals, you goals. You should determine your long term goal and then will need to set up a schedule that helps you attain set a series of short term them.

  • Page 31: Determine Your Training Method

    deterMine YOur traininG MetHOd There are three basic types of weight training methods: FOR MUSCULAR FOR POWER FOR STRENGTH ENDURANCE & DEFINITION AND MUSCLE MASS 1. Training for muscular This training method incorporates This is the method most This type of training is the most achieving and maintaining a high often used by bodybuilders endurance and definition...

  • Page 32: Exercise Tips

    eXercise tips 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 33: Anatomy Chart

    anatOMY cHart...
  • Page 34 Fitness GOals...

  • Page 35: Exercise Log

    eXercise lOG...
  • Page 36 eXercise lOG...
  • Page 37 eXercise lOG...
  • Page 38 stretcHinG The following pages show illustrations with descriptions of static stretching for warm up and post-exercise cool down. Remember... stretch your large muscle groups first and do all stretches in a smooth, slow, controlled manner. Flexibility is an important component of physical fitness and needs to be addressed in a resistance training program.
  • Page 39 stretcHinG Cross Arm in Front of Chest MUSCLE(S) AFFECTED: latissimus dorsi and teres major Stand or sit with the right arm slightly flexed (15° to 30°) and adducted across the chest. Grasp the upper arm just above the elbow, placing the left hand on the posterior side of the upper arm.
  • Page 40 stretcHinG Side Bend with Straight Arms MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior Stand with feet 14 to 16 inches apart. Stretching the Interlace the fingers with palms facing each other. sides, upper Reach upward with straight arms. back and Keeping arms straight, lean from waist to left side.
  • Page 41 stretcHinG Stretching the hamstrings with emphasis on Sitting Toe Touch insertion of the MUSCLE(S) AFFECTED: hamstrings, hamstrings and spinal erectors and gastrocnemius calves. Sit with the upper body nearly vertical and legs straight. Lean forward from waist and grasp toes with each hand, slightly pull toes towards the upper body, and pull chest towards leg.
  • Page 42 stretcHinG Straddle (Spread Eagle) MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors, adductors and sartorius Stretching the hamstring and groin Sit with the upper body nearly vertical and legs straight, and with emphasis on spread legs as far as possible. insertion of the With right hand, grasp toes of right foot and pull on toes slightly, hamstrings and while pulling chest toward right leg.
  • Page 43 stretcHinG Step Stretch MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon Have ready a step or board 3 to 4 inches high. Place balls of both feet on the step or board, 1 inch from its edge. With straight legs, lower heels as far as possible. Hold for 10 to 15 seconds.
  • Page 44 HARDWARE (Actual Size Shown) Hardware (actual size shown) Part# 27 M10x70 Hex Head Bolt KEY # M10X70 Hex Head Bolt Part# 28 M10x65 Hex Head Bolt KEY # M10X65 Hex Head Bolt Part# 29 M10x42 Hex Head Bolt KEY # M10X42 Hex Head Bolt Part# 30 M10x20 Hex Head Bolt KEY #...
  • Page 45 HARDWARE KEY # M8X65 Hex Head Bolt (Actual Size Shown) Hardware HARDWARE (actual size shown) (Actual Size Shown) HARDWARE KEY # M10X70 Carriage Bolt KEY # Part# 32 M8x60 Hex Head Bolt M8X60 Hex Head Bolt (Actual Size Shown) HARDWARE (Actual Size Shown) KEY # M10X70 Carriage Bolt...
  • Page 46 HARDWARE Hardware (Actual Size Shown) (actual size shown) KEY # M10 Nylon Lock Nut Part# 39 M10 Nut KEY # M10 Nut Part# 38 M10 Nylon Lock Nut KEY # φ10 Flat Washer Part# 35 f10 Washer KEY # M6 Acorn Capnut Part# 40 M6 Acorn Cap Nut Part# 36 f8 Washer KEY # φ8 Spring Washer...

  • Page 47: Hardware List

    Hardware list PART# DESCRIPTION SEAT FRAME LOWER MAIN FRAME P1LMF-A BACK FOOT TUBE REAR LEG P1RL-B FLAT PLATE REAR UPRIGHT P1RU-C MAIN BASE FRAME UPPER MAIN FRAME P1UMF-D ANGLED VERTICAL FRAME REAR UPPER BEAM P1RUB-E CHROME GUIDE ROD WEIGHT RAISER P1WR-F TOP FRAME GUIDE ROD...
  • Page 48 Hardware list PART# DESCRIPTION FOAM Φ100XΦ23X200 FOAM Φ32XΦ23X550 CEC1.75 END CAP 1 3/4” X 1 3/4” PVC SLEEVE CEC2X2 END CAP 2” X 2” CABLE 1955mm CMS1.125 METAL SPACER 1 1/8”L X 3/8”ID CABLE 3790mm CPP4.25 PULLEY 4 1/4”OD CABLE 3050mm CS.75X10 SHAFT 3/4”...
  • Page 49 View diaGraM BFMG20...
  • Page 50 —Warranty is not applicable outside the United States— Before returning a product you must call Best Fitness at 1-866-348-6362 to obtain a Return Authorization Number. No returns will be accepted without the Return Authorization Number. Original purchaser must pre-pay all freight charges on warranty claims.
  • Page 51 FROM: PLACE Name: STAMP Address: Apt#: HERE City: State: Zip Code:...

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