Body Solid G3S, Assembly Instructions And Owner'S Manual

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WORKOUT
1 . I n s e r t p i n i n t o w e i g h t s t a c k a t d e s i r e d
resistance level.
2. Adjust seat pad height so that when seated
the vertical press handles bisect the chest
(pectoral) muscles.
3. Seat yourself comfortably on the seat pad with
your back straight.
4. Grasp vertical bench handles with your arms
bent and palms facing in.
5. Keeping your elbows out and below your
shoulders, extend your arms forward at a
smooth, moderate pace through out the
exercise movement.
6. Pause for a moment, then slowly return to the
starting position, repeat.
7. Exhale on exertion, inhale on return motion.
1 . I n s e r t p i n i n t o w e i g h t s t a c k a t
d e s i r e d resistance level.
2. Adjust seat pad height so that when seated
the horizontal press handles bisect the
chest (pectoral) muscles.
3. Seat yourself comfortably on the seat pad
with your back straight.
4. Grasp horizontal bench handles with your
arms bent and palms facing downward.
5. Keeping your elbows out and below your
shoulders, extend your arms forward at a
smooth, moderate pace throughout the
exercise movement.
6. Pause for a moment, then slowly return 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. Attach Stirrup Handle (optional) to high
pulley cable.
3. Stand sideways in front of the machine.
Grasp Handle with hand nearest machine,
feet shoulder width apart, stand erect. Bend
slightly at the waist and maintain this torso
angle throughout the exercise movement.
4. Keeping your palm facing downward and arm
slightly bent, pull Handle downward and
across your body in a semicircular arc until
hand is approximately 6 inches in front of hip.
5. Pause for a moment, then slowly return the
Handle back along the same arc, to the
starting position. Repeat movement.
6. Exhale on exertion, inhale on return motion.
7. Turn around and repeat with opposite arm
.
Vertical Grip
Chest Press
(Pectorals)
Cable Crossover
(Upper Pectorals)
Lat Pulldown
(Latissimus Dorsi)
1 . I n s e r t p i n i n t o w e i g h t s t a c k a t
d e s i r e d resistance level.
2. Attach Lat Bar to high pulley cable.
3. Adjust seat pad so your knees fit comfortably
under leg hold-down foam rollers. Sit on seat
pad facing into machine.
4. Grasp Lat Bar 3 to 6 inches wider than your
shoulders, on each side.
5. Keeping your elbows back during movement,
slowly pull the Bar down until it lightly
touches the upper part of your chest.
(A variation of this exercise is the Back Lat
Pulldown,where you bring the bar behind your
head until it touches the back of your neck
as shown)
6. Pause for a moment, then slowly return to the
starting position. Repeat movement.
7. Exhale on exertion,inhale on return motion.
Shrugs
(Trapezius)
1 . I n s e r t p i n i n t o w e i g h t s t a c k a t
d e s i r e d resistance level.
2. Attach Low Row Bar to low pulley cable.
3. Stand, facing the machine with your feet set
shoulder width apart.
4. Grasp the Bar and stand erect with your
arms extended straight down and the Bar
resting across your thighs. Allow the weight
to pull your shoulders forward and
downward.
5. Use Trapezius strength to “shrug” your
shoulders upward and back as far as
possible.
6. Pause for a moment, then slowly return to
the starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.
Horizontal Grip
Chest Press
(Pectorals)
70
B A C K
C H E S T
1. Insert pin into weight stack at desired resistance level.
2. Set Press Arms to the Incline Press position and set
back pad to the Incline Press position.
3. Adjust seat pad height so that when seated the
horizontal press handles bisect the upper chest
(pectoral) muscles.
4. Sit comfortably on the seat pad with your back flat
against the back pad.
5. Grasp horizontal bench handles with your arms bent
and palms facing downward.
6. Keeping your elbows out and below your shoulders,
extend your arms forward at a smooth, moderate
pace throughout the exercise movement.
7. Pause for a moment, then slowly return to the starting
position. Repeat movement.
8. Exhale on exertion, inhale on return motion.
Incline Press
(Upper Pectorals)
1. Insert pin into weight stack at desired resistance level.
2. Adjust seat height so that when seated the Press
Arm handles pivot to slightly below your chest area.
Adjust chest pad and Press Arm handles to match
arm length for full stretch.
3. Sit facing machine. Lock your legs under rollers.
Keep chest flat against pad throughout movement.
4. Grasp the handles with both hands allowing the
weight to gently stretch your Lats.
5. Using back strength pull the handles toward you
being sure to keep your elbows close to your sides.
Continue to pull the Bar until it is even with your
midsection.
6. Pause for a moment, then slowly return to the
starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.
Chest Supported Mid Row
(Latissimus Dorsi)
Seated Row
(Latissimus Dorsi)
1. Insert pin into weight stack at desired resistance
level.
2. Attach Straight Bar to low pulley cable.
3. Sit on the floor with your knees slightly bent and
your feet placed firmly against the foot brace.
4. Grasp the Bar in both hands. Straighten your arms
and lean towards the pulley to gently stretch your
Lats.
5. Simultaneously pull the Bar toward you and sit
erect,being sure to keep your elbows close to your
sides. Continue to pull the Bar until it touches your
midsection.
6. Pause for a moment, then slowly return to the
starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.