Arms; Legs - Body Solid G9S Assembly Instructions Manual

EXM3700GLPS WORKOUT
1. Insert pin into weight stack at desired resistance level.
2. Attach Straight Bar to low pulley cable.
3. Take an underhand grasp on the Bar. Stand erect with
your feet set at shoulder width, approximately 1 to 2
feet away from pulley. Your arms should be down at
your sides with the Bar resting on your thighs.
4. Keeping your upper arms locked against the sides of
your torso, use Bicep strength to curl the Bar upward
and forward in a semicircular arc to a position
beneath your chin.
5. Pause for a moment, then slowly return the Bar back
along the same arc, to the starting position.
Repeat movement.
6. Exhale on exertion, inhale on return motion.
Standing Bicep Curl
(Biceps)
1. Insert pin into weight stack at desired resistance level.
2. Attach Straight Bar to high pulley cable.
3. Stand erect with your feet set at shoulder width.
Take an overhand grasp of the Straight Bar with your
hands set 3 to 5 inches apart.
4. Pull the Bar down and lock your upper arms against
the sides of your torso where they must remain
throughout the exercise movement. Lean slightly
forward at the waist.
5. Moving only your forearms, use Triceps strength to
press the Bar downward in a semicircular arc to a
position below your waist.
6. Pause for a moment, then slowly return the Bar back
along the same arc, to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.
Triceps Press Down
(Triceps)
1. Insert pin into weight stack at desired resistance level.
2. Adjust back pad to desired position.
3. Sit comfortably against seat pad with your back
4. Grasp the handles at your sides for support.
5. Using leg muscles, slowly press the foot plate until
6. Pause for a moment, then slowly return to the
7. Exhale on exertion, inhale on return motion.
Leg Press
(Quadriceps & Hamstrings)
1. Insert pin into weight stack at desired resistance level.
2. Adjust seat pad, back pad and each set of rollers so
3. Using Quadricep strength, extend your feet outward
4. Pause for a moment, then slowly return your feet
back along the same arc, to the starting position.
5. Exhale on exertion, inhale on return motion.
Leg Extension
(Quadriceps)
A R M S
against the back pad and your feet against the
press plate.
your legs are extended. Do not lock out your
knees.
starting position. Repeat movement.
that your knee joints line up with the pivot point and
your ankles fit comfortably under the leg pads.
and upward until your legs are extended.
Repeat movement.
Concentration Curl
(Biceps)
Seated Triceps Extension
(Triceps)
L E G S
Calf Press
(Gastrocnemius)
Standing Leg Curl
(Hamstrings)
89
1. Insert pin into weight stack at desired resistance level.
2. Attach a short handle strap to low pulley.
3. Stand with your left side facing the machine with the
low pulley in front of you and just to your left.
4. Bend forward at the hips and knees and position your
right hand just above your right knee where it will
remain throughout the exercise movement.
5. Grasp the handle in your left hand, palm up. Keeping
your left elbow anchored between your right hand and
your left knee, slowly raise the handle upward in a
semicircular arc until it lightly touches your chest.
6. Pause for a moment, then slowly return along the
same arc to the starting position and repeat
movement.
7. Exhale on exertion, inhale on the return motion.
8. Turn around and repeat with right arm.
1. Insert pin into weight stack at desired resistance level.
2. Attach Tricep Strap to middle pulley cable. Adjust seat
pad to a comfortable position.
3. Sit comfortably on seat pad, facing away from the
machine. Reach behind your head and secure your
hands into the loops of the Tricep Strap.
4. Bend at the waist so that your torso is at an
approximate 45 o angle from the machine. Keep your
hands behind your head and your arms bent with your
elbows facing forward.
5. Keeping your upper arms motionless, use triceps
strength to move the Strap forward and outward in an
arcing motion until your arms are fully extended.
6. Pause for a moment, then slowly return the Strap back
along the same arc, to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.
1. Insert pin into weight stack at desired resistance level.
2. Adjust back pad to desired position.
3. Sit comfortably on seat pad with your back flat against
the back pad and the balls of your feet securely
against the bottom portion of the press plate.
4. Grasp the handles at your sides for balance and
stability.
5. Extend your legs and hold them in this position
throughout the exercise.
6. Extend your feet forward as far as you comfortably
can, hold that position for a moment and then return
your feet to the furthest back position you comfortably
can.Repeat movement.
7. Exhale on exertion, inhale on return motion.
1. Insert pin into weight stack at desired resistance level.
2. Stand facing machine and hook your left heel under
the bottom leg pad with left knee positioned slightly
below the top roller pad. Grasp bench handles for
stability.
3. Use hamstring strength to pull and curl your left foot
upward, bending your knee as much as possible.
4. Pause for a moment, then slowly return your foot
back along the same arc, to the starting position.
Repeat movement.
5. Exhale on exertion, inhale on return motion.
6. Change sides and repeat with opposite leg.