Best Fitness BFMG20 Page 37 Owner'S Manual Download | Manualshive

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Summary of Contents for BFMG20

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

Page 2: ...the Equipment The BFMG20 is carefully tested and inspected before shipment We have shipped the unit in several pieces that require assembly Ask for assistance during the assembly process Carefully unp...

Page 3: ...tance is required Before beginning assembly please take the time to read the instructions thoroughly Read each step in the assembly instructions and follow the steps in sequence Do not skip ahead If y...

Page 4: ...is involved with the lift Keeping proper form also includes maintaining control through an entire range of motion 4 Breath properly Inhale during the eccentric phase of the exercise and exhale during...

Page 5: ...t safety notes and other tips are included in the text Some pieces may have extra holes that you will not use Use only those holes indicated in the instructions and il lustrations NOTE To find out the...

Page 6: ...Plate C to Back Foot Tube B by using Two 33 M10x70 carriage bolt Two 35 10 washer Two 38 10 nylon lock nut C Connect Angled Vertical Frame E to Seat Frame A by using Two 33 M10x70 carriage bolt Two 3...

Page 7: ...1 STEP 6...

Page 8: ...her Two 38 10 nylon lock nut C Insert Convex End Cap 16 into Top Weight Stack Frame H and Top Frame G as shown in the diagram D Insert Chrome Guide Rods F into Rubber Donuts 21 and Back Foot Tube B E...

Page 9: ...2 STEP 8...

Page 10: ...ng Two 25 M10x82 hex head bolt Four 35 10 washer Two 11 shaft Two 38 10 nylon lock nut D Connect Label Board Q to Press Arm Support K using Two 32 M8x60 hex head bolt Two 36 8 washer Two 37 8 spring w...

Page 11: ...3 STEP 10...

Page 12: ...lock nut B Insert Leg Extension T into Upper Foam Frame R and secure using One 25 M10x82 hex head bolt Two 35 10 washer One 11 shaft One 38 10 nylon lock nut C Slide Foam Pad 1 ABS Washer 22 Foam Roll...

Page 13: ...4 STEP 12...

Page 14: ...e 38 10 nylon lock nut B Install Pulley A3 into Pulley Plate Y by using One 29 M10x42 hex head bolt Two 35 10 washer One 38 10 nylon lock nut C Route Cable 6 starting at A1 and bring towards A2 D Rout...

Page 15: ...5 STEP 14...

Page 16: ...M10x115 hex head bolt Two 35 10 washer One 38 10 nylon lock nut C Install Pulley B3 to Double Pulley Frame Z by using One 29 M10x42 hex head bolt Two 35 10 washer One 38 10 nylon lock nut D Terminate...

Page 17: ...6 STEP 16...

Page 18: ...ct 10 to AA and secure using 40 Connect 9 to 10 Connect 9 to A as shown in the diagram C Install Pulley C1 to T using One 29 M10x42 hex head bolt Two 35 10 washer One 38 10 nylon lock nut D Route Cabl...

Page 19: ...7 STEP 18 Detail View...

Page 20: ...etain this Owner s Manual and be sure all warning labels are legible and intact Replacement Owner s Manuals and labels are available from your local dealer If you have any questions about the operatio...

Page 21: ...e machine to be used until damaged or worn cables are replaced Important Cables are wear items It is your responsibility to prevent unexpected breakage The actual wire strands the fittings and the nyl...

Page 22: ...s of strength training CABLES l While the machine is not in use Carefully run your fingers along the cable to feel for thinning or bulging areas Replace cables immediately at the first sign of damage...

Page 23: ...22 For Best Fitness Customer Service http www bodysolid com support bestfitness docs html...

Page 24: ...group 2 3 times per week Allow a minimum of 48 hours rest for each muscle group worked If you are doing a total body workout three training sessions per week performed on every second day is adequate...

Page 25: ...rmed at a given resistance with proper lifting technique Thus a set at a certain RM implies the set is performed to momentary voluntary fatigue 1RM is the heaviest resistance that can be used for one...

Page 26: ...must be ingested Plant sources of protein such as beans starchy vegetables nuts and grains do not always contain all eight amino acids Because of this vegetarians must consume a variety of protein co...

Page 27: ...esting period between sets The results of using this method are normally increased muscular strength and mass If the desired outcome is to gain overall muscle mass your exercise prescription should le...

Page 28: ...TILL SORE FROM THE PREVIOUS WORKOUT Performing some exibility exercises is a good way to keep the blood owing through the sore area but do not train these muscles again until you are feeling recovered...

Page 29: ...Between Workouts If you re still sore from your previous workout you don t have to go back at it just because it s your scheduled day Give your body an extra day off to fully recover so when you retu...

Page 30: ...to modify your current lifestyle to accommodate your new schedule It s very important to include the following basic components to achieve successful results v i i V i L i v L v ii v V i i L V i i V...

Page 31: ...ws a degree of muscle recovery before you hit them again FOR POWER AND MUSCLE MASS This is the method most often used by bodybuilders and is recommended only for the intermediate and advanced lifter T...

Page 32: ...development and muscular balance PULL UP UPRIGHT ROW LAT PULLDOWN SEATED ROW BENT OVER ROW HIGH ROW REVERSE GRIP PULLDOWN TRICEPS This three headed muscle on the back of your arm is involved in exten...

Page 33: ...9 41 ANATOMY CHART 32...

Page 34: ...42 FITNESS GOALS 33...

Page 35: ...8 43 EXERCISE LOG 34...

Page 36: ...8 44 EXERCISE LOG 35...

Page 37: ...8 45 EXERCISE LOG 36...

Page 38: ...onds when you feel you have reached your muscle s maximum distance Do not use fast hurried or reckless motions when stretching Fast and bouncy motions will increase the risk of injury The most common...

Page 39: ...nd upper back 7 Spinal Twist Pretzel MUSCLE S AFFECTED internal oblique external oblique and spinal erectors 1 Sitting with legs straight and upper body nearly vertical place right foot on left side o...

Page 40: ...CLE S AFFECTED deltoids and pectoralis major 1 Sitting with legs straight and arms extended place palms on oor about 12 inches behind hips 2 Point ngers away backward from body 3 Slide hands backward...

Page 41: ...g the ankles point away from body and continue to pull chest towards legs Hold for 10 seconds Stretching the hamstrings with emphasis on insertion of the hamstrings and calves Stretching the hamstring...

Page 42: ...Grasp ankle and continue to pull chest toward right leg Hold for 10 seconds 5 Point toes away from body and continue to pull chest toward right leg Hold for 10 seconds 6 Repeat process with the left...

Page 43: ...0 to 15 seconds 5 To stretch achilles tendon raise heels slightly Slightly ex the knees and then lower the heels This stretch will be felt in the achilles tendon 6 Hold for 10 to 15 seconds 7 For a mo...

Page 44: ...KEY M10X42 Hex Head Bolt KEY M10X70 Hex Head Bolt KEY M8X60 Hex Head Bolt HARDWARE Actual Size Shown 43 HARDWARE Actual Size Shown Part 27 M10x70 Hex Head Bolt Part 28 M10x65 Hex Head Bolt Part 29 M10...

Page 45: ...d Bolt KEY M10X82 Hex Head Bolt KEY M10X70 Carriage Bolt HARDWARE Actual Size Shown KEY M10X115 Hex Head Bolt KEY M10X75 Hex Head Bolt KEY M10X82 Hex Head Bolt KEY M10X70 Carriage Bolt HARDWARE Actual...

Page 46: ...lat Washer KEY M6 Acorn Capnut KEY 8 Spring Washer KEY M10 Nut HARDWARE Actual Size Shown 45 HARDWARE Actual Size Shown Part 38 M10 Nylon Lock Nut Part 39 M10 Nut Part 40 M6 Acorn Cap Nut Part 35 f10...

Page 47: ...ESS ARM PIVOT PRESS ARM RIGHT HANDLE LEFT HANDLE PRESS ARM PULLEY COVER UPPER FLOATING PULLEY BRACKET LEG PRESS PULLEY BRACKET LAT BAR LOW ROW BAR BACK SEAT PAD Li i Li i V i i i i i Hardware List 46...

Page 48: ...P BOLT SOCKET HEAD ALLEN BOLT 3 8 X 2 WEIGHT STACK PLATE 10lbs TOP PLATE 10lbs AB STRAP FOAM ROLLER BAR 1 X 18 ACORN CAP NUT 3 16 pre installed RUBBER PAD 1 X 1 RUBBER GRIP 1 1 2 X 20 LAT BAR PAD RUBB...

Page 49: ...Exploded View Diagram BFMG20...

Page 50: ...OF THE 0RODUCT IS YOUR PROOF OF THE DATE OF PURCHASE 4HIS WARRANTY EXTENDS ONLY TO YOU THE ORIGINAL PURCHASER T IS NOT TRANSFERABLE TO ANYONE WHO SUBSEQUENTLY PURCHASES THE 0RODUCT FROM YOU T EXCLUDE...

Page 51: ...ESE RULES MAY RESULT IN SERIOUS INJURY EEP CLEAR OF THE CABLES AND ALL MOVING PARTS WHEN THE MACHINE IS IN USE LWAYS MAKE SURE ALL 3NAP INKS ARE CLOSED WHEN DOING ANY CABLE PULLEY EXERCISES XERCISE WI...

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