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Powerline PGM200X Owner's Manual

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v. 021109
PGM200X
O w n e r ' s
M a n u a l

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Summary of Contents for Powerline PGM200X

  • Page 1 021109 PGM200X O w n e r ’ s M a n u a l...

  • Page 2: Before You Begin

    Please take the time to carefully read through this manual thoroughly. Instructions contained in this document are not intended to cover all details or variations possible with Powerline equipment, or to cover every contingency that may be met in conjunction with installation, operation, maintenance or troubleshooting of the equipment.

  • Page 3: Important Safety Instructions

    Retain this Owner’s Manual for future • Assemble and operate the PGM200X 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 PGM200X takes professional installers about 2 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 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 3. Attach Oval End Cap (1) to Middle Connect Tube (A). Attach two Oval End Caps (1) to Rear Support Tube (B).
  • Page 7 s t e P Above shows Step 1 assembled and completed.
  • 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 3. Attach Fixing Tube (E) to Middle Connect Tube (A) using: Two 30 (M10x55 hex head bolt) Four 50 (f10 washer) Two 40 (M10 nylon lock nut)
  • Page 9 s t e P Above shows Step 2 assembled and completed.
  • 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 3. Lay Sliding Tube (G) on a flat surface. Affix Connect Tube (H) in the center of the Sliding Tube Frame (G) glide bars.
  • Page 11 s t e P Above shows Step 3 assembled and completed.
  • Page 12 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 13 Warning Safety and Maintenance of Cables Although Powerline Equipment provides the highest quality of materi- als and workmanship in its products, the fact remains that component parts eventually wear out over time and with use. This is particularly true with reference to pliable moving parts such as cables.
  • Page 14 Routine inspection and maintenance is of critical impor- tance to ensure the maximum safety and performance of the PGM200X. Powerline Equipment uses the highest NUTS/BOLTS/FASTENERS: quality materials available, but wear is inevitable. There- l Periodically inspect all nuts and bolts.
  • Page 15 FOR POWERLINE CUSTOMER SERVICE: http://www.bodysolid.com/support/powerline/docs.html...

  • Page 16: 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 17 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 18 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 19: 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 20 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 21: 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 22 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 23: 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 24: 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 25: Anatomy Chart

    anatOMY cHart...

  • Page 26: Fitness Goals

    fitness GOals...

  • Page 27: Exercise Log

    eXercise lOG...
  • Page 28 eXercise lOG...
  • Page 29 eXercise lOG...
  • Page 30 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 31 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 32 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 33 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 34 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 35 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 36 Hardware (actual size shown) Part# 34 M8x50 Partial Thread Hex Head Bolt Part# 31 M10x60 Partial Thread Hex Head Bolt Part# 32 M8x40 Partial Thread Hex Head Bolt Part# 30 M10x55 Partial Thread Hex Head Bolt Part# 33 M8x20 Full Thread Hex Head Bolt...
  • Page 37 Hardware (actual size shown) Part# 50 M10 Flat Washer Part# 40 M10 Nylon Lock Nut Part# 51 M8 Flat Washer Part# 41 M8 Nylon Lock Nut Part# 54 M8 Spring Washer Part# 43 M10 Nut...

  • Page 38: Hardware List

    Hardware list DESCRIPTION PART# LOWER MAIN FRAME P1LMF-A REAR LEG P1RL-B Middle Connect Tube REAR UPRIGHT P1RU-C Rear Support Tube UPPER MAIN FRAME P1UMF-D Right Elbow Tube REAR UPPER BEAM P1RUB-E Left Elbow Tube WEIGHT RAISER P1WR-F Fixing Tube GUIDE ROD P1GR-G Adjust Tube FLAT PLATE...
  • Page 39 Hardware list 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 40x80 Oval End Cap CPP4.25 PULLEY 4 1/4”OD f25 Round End Cap CS.75X10 SHAFT 3/4” X 10”L CSB.75X1.25 STEEL BUSHING 3/4”ID X 1 1/4”OD Weight Horn Collar...
  • Page 40 View diaGraM PGM200X...
  • Page 44 1900 S. Des Plaines Ave. Forest Park, Il 60130 1 (800) 556-3113 Hours: M-F 8:30 - 5:00 Copyright 2009. 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.

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