Powerline P1 Owner's Manual
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Powerline P1 Owner's Manual

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O W N E R ' S
M A N U A L

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Summary of Contents for Powerline P1

  • Page 1 O W N E R ’ S M A N U A L...

  • Page 2: Reference Drawings

    Reference Drawings Note: Due to continuing product improvements, specifications and designs are subject to change without notice. Even though we have prepared this manual with extreme care, neither the publisher nor the author can accept responsibility for any errors in, or omission from, the information given.

  • Page 3: Before You Begin

    Before You Begin Thank you for purchasing the Powerline P1. This gym is part of the Powerline line of quality strength training machines, which let you target specific muscle groups to achieve better muscle tone and overall body conditioning. To maximize your use of the equipment please study this Owner’s Manual thoroughly.

  • Page 4: Important Safety Instructions

    Assemble and operate the P1 gym on a solid, level surface. Locate the unit a few feet from the walls or furniture to provide easy access.

  • Page 5: 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 6: Required Tools

    Installation Requirements Follow these installation requirements when assembling the P1: Set up the P1 on a solid, flat surface. A smooth, flat surface under the machine helps keep it level. A level machine has fewer malfunctions. Provide ample space around the machine. Open space around the machine allows for easier access.

  • Page 7: Assembly Tips

    Assembly Instructions Assembly of the P1 gym 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. Professional installers are highly recommended! However, if you acquire the appropriate tools, obtain assistance, and follow the assembly steps sequentially, the process will take time, but is fairly easy.
  • 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 the end of step 2. Attach Stabilizing Leg (P) to the Lower Main Frame (A) as shown using: One 58 (3/8”...
  • 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: At this point you must make sure that the gym is level, stable and in the right location. Place two Weight Stack Risers (F)* and two Rubber Donuts (29) onto Rear Leg (B) as shown. Slide two Guide Rods (G) through the Rubber Donuts (29), through the two Weight Stack Risers (F), and into the Rear Leg (B).
  • Page 11 S T E P...
  • Page 12 S T E P Be careful to assemble all components in the sequence they are presented. Insert Plastic Bushing (93) into the Lower Main Frame (A) as shown. Insert Front Foot Plate (J) into the Plastic Bushing (93) in the Lower Main Frame (A) as shown and attach using: Two 52 (3/8”...
  • Page 13 S T E P...
  • Page 14 S T E P Be careful to assemble all components in the sequence they are presented. Attach Seat Pad (AA) to the Seat Pad Frame (L) as shown using: Two 56 (5/16” x 1 5/8” hex head bolt)* Two 62 (5/16” spring lock washer) Two 61 (5/16”...
  • Page 15 S T E P...
  • Page 16 S T E P Be careful to assemble all components in the sequence they are presented. Attach Press Arm Pivot (Q) to Upper Main Frame (D) as shown using Shaft (16) and: Two 99 (3/8” x 3/4” allen head bolt) Two 60 (3/8”...
  • Page 17 S T E P horizontal smaller grip grip...
  • Page 18 S T E P Be careful to assemble all components in the sequence they are presented. Slide Long Foam Roller Bar (86) into the opening in Lower Main Frame (A) as shown. Slide two Plastic Washer (25) and two Foam Rollers (22) onto Long Foam Roller Bar (86) as shown. Hold Foam Rollers (22) in place with two Plastic Roller End Cap (24) as shown.
  • Page 19 S T E P...
  • Page 20 S T E P Be careful to assemble all components in the sequence they are presented. High Pulley Cable (90) Ball Stop End Metal Ball End Note: All Pulleys in this step are 4 1/4” diameter, except where noted in step 7B and 7C. Leave all pulley bolts hand tight until step 10 is completed.
  • Page 21 S T E P Diagram 1 (cable installation) START HERE Diagram 2 (pulley installation)
  • Page 22 S T E P Be careful to assemble all components in the sequence they are presented. High Pulley Cable (90) Ball Stop End Metal Ball End Note: All Pulleys in this step are 4 1/4” diameter, except where noted in step 8c. Leave all pulley bolts hand tight until step 10 is completed.
  • Page 23 S T E P Diagram 1 (cable installation) W A R N I N G Selector Rod Top Bolt (34) must be threaded a minimum of 1/2” into the Selector Rod (31), and Jam Nut (71) tightened securely against spring lock washer (63) to ensure proper connection.
  • Page 24 S T E P Be careful to assemble all components in the sequence they are presented. Low Pulley Cable (91) Small Ball End Ball Stop End Note: All Pulleys in this step are 4 1/4” diameter, except where noted in step 9B. Leave all pulley bolts hand tight until step 10 is completed.
  • Page 25 S T E P Diagram 1 (cable installation) START HERE Diagram 2 (pulley installation)
  • Page 26 S T E P Be careful to assemble all components in the sequence they are presented. Low Pulley Cable (91) Small Ball End Ball Stop End Short Cable (92) Stamped Eye End Stamped Eye End Note: All Pulleys in this step are 4 1/4” diameter, except where noted in step 9C. Leave all pulley bolts hand tight until step 10 is completed.
  • Page 27 S T E P Diagram 1 (cable installation) Diagram 1A (cable installation) Diagram 2 (pulley installation)

  • Page 28: Warning, Safety, & Maintenance

    Warning, Safety, & Maintenance 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 30 Check slack in cables and re-adjust cable tension if needed. See pages 34-35. performance of the P1 gym. Powerline uses the highest quality materials available, but wear is Check that the jam nut on the selector rod top inevitable.
  • Page 31 MAINTENANCE DAILY WEEKLY LATEST DATE ENTRY SCHEDULE CABLES: CHECK TENSION, END FITTINGS, AND COATING. CHECK THAT JAM NUT on the selector rod top bolt is tight. UPHOLSTERY: WIPE DOWN AND DRY. CLEAN AND CONDITION. FRAME: WIPE DOWN AND DRY. POLISH/WAX CHROME: WIPE DOWN AND DRY.

  • Page 32: Phrases, Terms, Tips & Guidelines

    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 33 PHRASES, TERMS, TIPS & GUIDELINES S TA R T IN G R ESI S TANCE LE VE 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. Use this as a guideline: if you cannot lift the weight eight times with proper form, the weight is too heavy.
  • Page 34 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 35: 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 36 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 37: Common Training Mistakes

    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 38 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 39: Determine Your Training Method

    DETERMINE YOUR TRAINING METHOD Which training method is right for you? 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...

  • Page 40: 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 41: Anatomy Chart

    ANATOMY CHART...
  • Page 42 FITNESS GOAL...

  • Page 43: Exercise Log

    EXERCISE LOG...
  • Page 44 EXERCISE LOG...
  • Page 45 EXERCISE LOG...
  • Page 46 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 47: Lower Back

    STRETCHING UPPER BACK 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 48 STRETCHING SIDES 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 49 STRETCHING POSTERIOR OF THIGH 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 50 STRETCHING GROIN 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 51 STRETCHING POSTERIOR OF LOWER LEG 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.

  • Page 52: Chest Press

    CHEST WORKOUT Vertical Grip Chest Press (Pectorals) Insert pin into weight stack at desired resistance level. Adjust seat pad height so that when seated the vertical press handles bisect the Chest (pectoral) muscles. Seat yourself comfortably on the seat pad with your back straight. Grasp vertical bench handles with your arms bent and palms facing in.

  • Page 53: Lat Pulldown

    BACK WORKOUT Lat Pulldown (Latissimus Dorsi) Insert pin into weight stack at desired resistance level. Attach Lat Bar to high pulley cable. Adjust seat pad so your knees fit comfortably under leg hold-down foam rollers. Sit on seat pad facing into machine. Grasp Lat Bar 3 to 6 inches wider than your shoulders, on each side.
  • Page 54 ARMS WORKOUT Single Tricep Extension (Triceps) Insert pin into weight stack at desired resistance level. Attach Stirrup Handle (optional) to high pulley cable. Facing the machine. Grasp the Stirrup Handle. Lock your left upper arm against the side of your torso where it must remain throughout the exercise.

  • Page 55: Upright Row

    SHOULDERS WORKOUT Deltoid Raise (Deltiods) Insert pin into weight stack at desired resistance level. Attach Low Row Bar to low pulley cable. Take an overhand grasp of the Low Row Bar with your hands set 3 to 5 inches apart and your palms facing down. Facing the machine, stand 1 to 2 feet away from pulley.

  • Page 56: Standing Leg Curl

    LEG WORKOUT Standing Leg Curl (Hamstrings) Insert pin into weight stack at desired resistance level. Stand facing machine and hook your left heel under the bottom roller pad with left knee positioned slightly below the top roller pad. Use Hamstring strength to pull and curl your left foot upward, bending your knee as much as possible.

  • Page 57: Glute Kickback

    LEG WORKOUT Leg Adduction (Inner Thigh) Insert pin into weight stack at desired resistance level. Attach Ankle Strap to right ankle and low pulley cable. Stand 1 to 2 feet away from the pulley with your right side toward machine. Keeping your legs straight and your body balanced, allow the weight to pull your leg away from your body and toward the machine.
  • Page 58 HARDWARE (shown in actual size) inch...
  • Page 59 HARDWARE (shown in actual size) inch...
  • Page 60 HARDWARE (shown in actual size) inch...

  • Page 61: Mainframe Parts List

    MAINFRAME PARTS LIST KEY# PART# DESCRIPTION LOWER MAIN FRAME P1LMF-A REAR LEG P1RL-B REAR UPRIGHT P1RU-C UPPER MAIN FRAME P1UMF-D REAR UPPER BEAM P1RUB-E WEIGHT RAISER P1WR-F GUIDE ROD P1GR-G FLAT PLATE P1FP-H FRONT FOOT PLATE P1FFP-J LEG EXTENSION ARM P1LEA-K SEAT PAD FRAME P1SPF-L...

  • Page 62: Hardware List

    HARDWARE LIST KEY# PART# DESCRIPTION CEC1.75 END CAP 1 3/4” X 1 3/4” CEC2X2 END CAP 2” X 2” CMS1.125 METAL SPACER 1 1/8”L X 3/8”ID CPP4.25 PULLEY 4 1/4”OD CS.75X10 SHAFT 3/4” X 10”L CSB.75X1.25 STEEL BUSHING 3/4”ID X 1 1/4”OD CEC1X2 END CAP 1”...
  • Page 63 HARDWARE LIST KEY# PART# DESCRIPTION CHEX.37X7.25PTB HEX HEAD BOLT 3/8” X 7 1/4” PARTIAL THREAD CHEX.37X2.25PTB ALLEN HEAD BOLT 3/8” X 2 1/4” PARTIAL THREAD CHEX.37X3.75PTB HEX HEAD BOLT 3/8” X 3 3/4” PARTIAL THREAD CHEX.37X1.5PTB HEX HEAD BOLT 3/8” X 1 1/2” PARTIAL THREAD CHEX.37X2PTB HEX HEAD BOLT 3/8”...
  • Page 64 © 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. All rights reserved on all design patents and utility patents.
  • Page 65 EXPLODED VIEW DIAGRAM...

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