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Body Solid G6B Owner'S Manual Download Page 45

45

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4.

5.

Pay special attention to the plunger on this Pop Pin (63).
Always be sure that the plunger is fully engaged into the hole
you select. Also, be sure that the spring in the Pop Pin (63)
operates freely. Failure to do so may result in serious injury.

WA R N I N G

!

!

Pay special attention to the plunger on this Pop Pin (104). Always be
sure that the plunger is fully engaged into the hole you select. Also,
be sure that the spring in the Pop Pin (104) operates freely. Failure
to do so may result in serious injury.

WA R N I N G

!

!

Pay special attention to the plunger on this Pop Pin (63).
Always be sure that the plunger is fully engaged into the hole
you select. Also, be sure that the spring in the Pop Pin (63)
operates freely. Failure to do so may result in serious injury.

WA R N I N G

!

!

Summary of Contents for G6B

Page 1: ...delines p 50 51 Nutrition p 52 Exercise Prescription p 53 Training Tips p 54 Common Training Mistakes p 55 Setting Up Your Personal Program p 56 Determine Your Training Method p 57 Exercise Tips p 58 Anatomy Chart p 59 Fitness Goals p 60 Exercise Logs p 61 63 Stretching Flexibility p 64 Stretching Warm Up Cool Down p 65 69 Workout Exercises p 70 75 Signs of Overtraining p 76 Weight Ratios p 77 Obt...

Page 2: ... conditioning program Includes thorough explanations and demonstrations of over 50 exercises targeting all major muscle groups The Body Solid Total Body Workout is a must have for anyone truly serious about in home training Also includes l Complete stretching routine l Importance of cardio training l Body Solid company profile Body Solid Total Body Workout DVD ...

Page 3: ...3 G 6 B R e f e r e n c e D r a w i n g s ...

Page 4: ...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 you skip ahead you may learn later that you have to disassemble components and that you may have damaged the equipment Assemble and operate the G6B on a solid level surface Locate the unit a few feet from the walls or f...

Page 5: ...roughly Be careful to assemble all components in the sequence presented in this guide If any items are missing contact the dealer from whom you purchased the unit or call 1 800 833 1227 for the dealer nearest you 5 Unpacking the Equipment The G6B is carefully tested and inspected before shipment Body Solid ships the unit in several pieces that require assembly Ask for assistance during the assembl...

Page 6: ...h 4 X length 7 1 The ceiling height requirement for the G6B is 7 The usage space is width 7 X length 10 4 The usage space is the overall space needed for operation The usage space needed for the G6B could be more depending on the user allow enough room for the Low Row Station Dimensions 7 1 4 Height 6 11 5 Suggested usage space 10 4 7 6 ...

Page 7: ...oper 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 the lifting or concentric phase Never hold your breath during any part of an exercise 5 Always wear the appropriate clothing and shoes when exercising Wearing comfortable athletic shoes with good support and loose fitting breathable clo...

Page 8: ...n before assembling the G6B include 3mm Allen Key 4mm Allen Key 5mm Allen Key 6mm Allen Key 8mm Allen Key 9 16 Open End Wrench 11 16 Open End Wrench 13 16 Open End Wrench 3 4 Open End Wrench 9 16 Box Wrench 11 16 Box Wrench 13 16 Box Wrench 3 4 Box Wrench Installation Requirements Follow these installation requirements when assembling the G6B Set up the G6B on a solid flat surface A smooth flat su...

Page 9: ...traholesthatyouwillnotuse Use only thoseholesindicatedintheinstructionsandillustrations NOTE To find out the length of a particular bolt measure its shank thelong narrowpartbeneaththehead Refertothe following diagram Do not fully tighten bolts until instructed to do so Note After assembly you should check all functions to ensure correct operation If you experience problems first recheck the assemb...

Page 10: ...e A as shown B Attach Main Base Frame A to Rear Base Frame B and Rear Vertical Frame C using Two 40 1 2 x 3 1 4 hex head bolt Four 73 1 2 washer Two 70 1 2 nylon lock nut Also use Two 55 3 8 x 2 3 4 hex head bolt Two 74 3 8 washer Two 71 3 8 nylon lock nut C Insert two Foot Caps 6 to the ends of Rear Base Frame B Insert Convex End Cap 2 to the top of Rear Vertical Frame C as shown NOTE Finger tigh...

Page 11: ...1 11 S T E P ...

Page 12: ...late 67 to the Rear Vertical Frame C using Two 40 1 2 x 3 1 4 hex head bolt Three 73 1 2 washer One 70 1 2 nylon lock nut NOTE One bolt 40 goes into an internally threaded nut inside Top Frame E C Attach Top Frame E and Plate 68 to Angled Support Frame D using Two 43 1 2 x 4 1 4 hex head bolt Four 73 1 2 washer Two 70 1 2 nylon lock nut D Insert Convex End Cap 2 to the small horizontal arm on Angl...

Page 13: ...2 13 S T E P ...

Page 14: ...weight stack Use twenty 10lb plates for a 210lb weight stack See NOTE after Step 1B C Connect Top Plate 17 to the Selector Rod 19 using One 58 3 8 x 2 round allen head One 134 3 8 spring lock washer Slide Top Plate 17 and Selector Rod 19 onto Guide Rods F D Slide two Shaft Collars 7 onto the two Guide Rods F as shown E Insert Guide Rods F into Top Weight Stack Frame G and Attach Top Weight Stack F...

Page 15: ...3 15 S T E P ...

Page 16: ... to Seated Press Arm Support H using Shaft 35 and tighten Allen Screws 34 D Attach Left Press Arm L to Press Arm Holder K using Shaft KA and One 37 1 2 x 3 4 hex head bolt One 73 1 2 washer And tighten Allen Screws 34 E Attach Right Press Arm M to Press Arm Holder K using Shaft KB and One 37 1 2 x 3 4 hex head bolt One 73 1 2 washer And tighten Allen Screws 34 F Connect Bi Angular Bars J to Left P...

Page 17: ...4 17 S T E P ...

Page 18: ... hex head bolt One 73 1 2 washer C Attach Left Pec Dec Handle R to the Left Pec Dec Arm Q using One 45 5 16 x 3 4 flat allen head One 77 5 16 spring lock washer Slide Chrome Collar 46 onto the bottom of the Left Pec Dec Handle R as shown and tighten Allen Screw 34 Note Left Pec Dec Handle R should bend out away from the the gym D Slide Oilite Washer 26 Right Pec Dec Cam S and then the Right Pec De...

Page 19: ...5 19 S T E P ...

Page 20: ...xtension Frame V Attach two Convex End Caps 2 one to the top of Leg Extension Frame V and one to the top of the Leg Extension Arm X as shown E Attach Lock Down Hook 152 to Leg Extension Frame V as shown in the REVERSE SIDE DRAWING using One 57 3 8 x 2 1 2 hex head bolt Two 73 1 2 washer One 153 5 16 wide spacer F Attach Leg Extension Pad Holder Y and 1 4 Wide Spacer 154 to Leg Extension Arm X usin...

Page 21: ...6 21 S T E P REVERSE SIDE DRAWING ...

Page 22: ...ring lock washer Two 76 5 16 washer Do NOT over tighten these bolts Tighten these bolts untill spring lock washer is flat Over tightening these bolts will cause T nuts in pads to strip out D Slide 4 x 8 Foam Rollers 18 onto Foam Roller Bar 38 and attach to Seat Pad Frame V Hold Foam Rollers 18 in place with 3 Plastic Washer 8 on the inside and Plastic Roller End Cap 5 on the outside as shown E Sli...

Page 23: ...7 23 S T E P ...

Page 24: ... and bottom of Back Pad Frame BC Attach Back Pad BB to Back Pad Frame BC using Two 60 5 16 x 1 1 2 hex head bolt Two 77 5 16 spring lock washer Two 76 5 16 washer Do NOT over tighten these bolts Tighten these bolts until spring lock washer is flat Over tightening these bolts will cause T nuts in pads to strip out D Attach Back Pad Frame BC to Back Pad Adjuster BD with Pop Pin 65 and using One 59 3...

Page 25: ...8 25 S T E P ...

Page 26: ...wo 74 3 8 washer Two 83 steel bushing One 71 3 8 nylon lock nut B Install Pulley A8 into the pulley flange on Top Frame E as shown using One 51 3 8 x 1 3 4 hex head bolt Two 74 3 8 washer One 71 3 8 nylon lock nut C Install Pulley B6 onto Main Base Frame A as shown using One 51 3 8 x 1 3 4 hex head bolt Two 74 3 8 washer One 71 3 8 nylon lock nut D Install Pulley B7 onto Main Base Frame A as shown...

Page 27: ...9 27 S T E P ...

Page 28: ...hown using One 52 3 8 x 2 3 4 hex head bolt Two 84 nylon bushing One 71 3 8 nylon lock nut C Install Pulley A2 under Cable 85 and into Top Frame E as shown using One 52 3 8 x 2 3 4 hex head bolt Two 84 nylon bushing One 71 3 8 nylon lock nut D Route Cable 85 over the top and around pre installed Pulley A3 as shown Route Cable 85 around Pulley A4 and install Pulley A4 into Angled Support Frame D us...

Page 29: ...10 S T E P 29 Diagram 2 Pulley Installation Diagram 1 Cable Installation Start here at high pulley station by inserting the metal ball end here Lat Pulldown Cable ...

Page 30: ...g One 51 3 8 x 1 3 4 hex head bolt Two 74 3 8 washer One 71 3 8 nylon lock nut C Route Cable 85 up through the Top Weight Stack Frame G Install Pulley A10 using One 51 3 8 x 1 3 4 hex head bolt Two 74 3 8 washer One 71 3 8 nylon lock nut Route Cable 85 up over Pulley A10 and down through Top Weight Stack Frame G and toward weight stack D The Metal Ball End of Cable 85 should be hanging just above ...

Page 31: ...f 1 2 into the Selector Rod 19 and Jam Nut 104 tightened securely against spring lock washer 105 to ensure proper connection Check the Jam Nut 104 once a week to make sure it is tight WARNING Diagram 1 Cable Installation Diagram 2 Pulley Installation Lat Pulldown Cable ...

Page 32: ...bushing One 71 3 8 nylon lock nut C Route Cable 86 through the top of the 90 Degree Pulley Holder CC and hold in place by installing Pulley B2 using One 51 3 8 x 1 3 4 hex head bolt Two 74 3 8 washer One 71 3 8 nylon lock nut D Route Cable 86 up and through the bottom of Double Pulley Holder CA Install Pulley B3 using One 51 3 8 x 1 3 4 hex head bolt Two 74 3 8 washer One 71 3 8 nylon lock nut E R...

Page 33: ...12 S T E P 33 Diagram 1 Cable Installation Diagram 2 Pulley Installation Start here at the Ab Crunch station by inserting either end here Low Pulley Cable ...

Page 34: ...d and through the opening in Angled Support Frame D Route Cable 86 under pre installed Pulley B7 Remove and re install pulley as needed Insert Cable 86 through Leg Extension Arm X and install Pulley B8 using One 51 3 8 x 1 3 4 hex head bolt Two 74 3 8 washer One 71 3 8 nylon lock nut E Attach Short Cable 87 to Main Base Frame A as shown using One 53 3 8 x 3 hex head bolt Two 74 3 8 washer One 71 3...

Page 35: ...13 35 S T E P Diagram 1 Cable Installation Diagram 2 Pulley Installation Low Pulley Cable Short Cable Short Cable 87 Diagram ...

Page 36: ... place with Pulley C1 using One 51 3 8 x 1 3 4 hex head bolt Two 74 3 8 washer One 71 3 8 nylon lock nut C See diagram 1 Route Cable 88 up and into 90 Degree Double Pulley Holder CC and install Pulley C2 using One 51 3 8 x 1 3 4 hex head bolt Two 74 3 8 washer One 71 3 8 nylon lock nut B Insert Cable 88 through Pulley Swivel AC on the right side hold cable in place by installing Pulley C3 as shown...

Page 37: ...14 37 Diagram 1 Cable Installation Diagram 3 Pulley Installation Diagram 2 Cable Installation S T E P Start routing cable here by bolting cable to Left Pec Dec Cam P Pec Dec Cable Pec Dec Cable ...

Page 38: ...djustment on the G6B A Selector Rod Top Bolt 103 B TWO adjustments in Double Pulley Holder CA C TWO Rubber Stops 98 and 155 SEE NOTE 1 ON PAGE 39 If there is to much tension and the Top Plate 17 is not resting directly on the top weight stack plate 1st Move pulley A7 up or Pulley B3 down in the Double Pulley Holder CA 2nd Turn and tighten one of the Rubber Stops 98 and 155 If there is to much play...

Page 39: ... Bolt 103 must be threaded a minimum of 1 2 into the Selector Rod 19 and Jam Nut 104 tightened securely against spring lock washer 105 to ensure proper connection WARNING 39 Loosen Loosen Turn and loosen Rubber Stop 105 to take up space and tighten cable Turn and loosen Rubber Stop 98 to take up space and tighten cable ...

Page 40: ...om and Top Weight Stack Frame G using Two 89 3 8 x 5 8 round allen head Two 74 3 8 washer C Attach Back Weight Stack Shroud DC to the back side of the weight stack onto the Main Base Frame A at the bottom and to the Top Weight Stack Frame G as shown using Two 89 3 8 x 5 8 round allen head Two 74 3 8 washer D Attach Press Arm Shroud DD to the Seated Press Arm Support H using Four 90 1 8 x 3 8 round...

Page 41: ...roud for proper placement Apply weight stack numbers to the Weight Stack Plates 38 Start at the Top Plate 17 with the number 1 and the first plate should be number 2 The following Weight Stack Plates 38 should be numbered in sequential order down through the stack NOTE 1 1 2 2 flat side 3 4 flat side ...

Page 42: ... A Grasp the Right Press Arm M with one hand B Pull the Flat Head Pop Pin 94 with your other hand to release the Press Arm Holder K C Adjust the Press Arm Holder K to the desired position depending on the exercise you are performing D Release the Flat Head Pop Pin and make sure it is fully engaged into the selector hole 2 BACK PAD BB ADJUSTMENT A Grasp Back Pad BB B Turn the T Shaped Pop Pin 63 in...

Page 43: ...ring in the Pop Pin 65 operates freely Failure to do so may result in serious injury WARNING Pay special attention to the plunger on both Pop Pins 63 and 65 Always be sure that the plunger is fully engaged into the hole you select Also be sure that the spring in both Pop Pins 63 and 65 operates freely Failure to do so may result in serious injury WARNING 43 ...

Page 44: ...STMENT A Grasp the Foot Brace Adjuster AE B Turn the T Shaped Pop Pin 63 in Main Base Frame A counter clockwise to unlock it then pull to release the Foot Brace Adjuster AE C Adjust to the desired position D Release the T Shaped Pop Pin and make sure that it is fully engaged into the selector hole in the Foot Brace Adjuster AE Turn clockwise to lock in place 5 PEC DEC ARMS Q T ADJUSTMENT A Grasp P...

Page 45: ...on to the plunger on this Pop Pin 104 Always be sure that the plunger is fully engaged into the hole you select Also be sure that the spring in the Pop Pin 104 operates freely Failure to do so may result in serious injury WARNING Pay special attention to the plunger on this Pop Pin 63 Always be sure that the plunger is fully engaged into the hole you select Also be sure that the spring in the Pop ...

Page 46: ...jury It is imperative that you retain 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 Body Solid dealer If you have any questions about the operation set up or maintenance of this machine please call our customer service department at 1 800 556 3113 DWRULE 4 Warning Label for Rules DWSM 5 Warning Label f...

Page 47: ...rn cables are replaced Important Cables are wear items It is your responsibility to prevent unexpected breakage The actual wire strands the fittings and the nylon coating itself must all be scrutinized Using or allowing a machine to be used with a suspect cable can result in serious injury The nylon coating on a cable is essential for cable life and safety Visually inspect all cables and pulleys L...

Page 48: ... users on the fundamentals 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 or wear Do not use equipment until damaged cable has been replaced l Visually inspect the cables for fraying cracking peeling or discoloration l Check slack in cables and re a...

Page 49: ...FRAME WIPE DOWN AND DRY POLISH WAX CHROME WIPE DOWN AND DRY POLISH LUBRICATE NUTS BOLTS FASTENERS TIGHTEN AND OR ADJUST AS NEEDED GUIDE RODS LUBRICATE AND CLEAN LINEAR RODS LUBRICATE AND CLEAN SEAT SLEEVES LUBRICATE AND CLEAN ADJUSTMENTS LOCKING PINS TIGHTENING KNOBS WEIGHT STACK PINS WARNING INSTRUCTION LABELS SPRINGS POP PINS ANTI SKID SURFACES HAND GRIPS ROLLERS a CABLES CHECK TENSION END FITTI...

Page 50: ...equate EXERCISE LARGE MUSCLES FIRST You should work your large muscle groups first ie squat bench press lat pulldown before you exercise your small muscle groups ie bicep curls tricep pressdowns lateral raises EXERCISE PROGRAM DURATION A weight training routine should take anywhere from 45 minutes to one hour to complete Add another 20 to 60 minutes when you include stretching warm up aerobics and...

Page 51: ...muscles a chance to partially recover before working them again For power and muscle size development allow a 3 to 4 minute rest interval between sets For muscular endurance and definition allow a 30 second rest interval For strength training allow a 60 to 90 second rest interval RISK SHOULD NOT EXCEED BENEFIT If the risk of a specific exercise exceeds its potential benefit it is best to stay on t...

Page 52: ...ore 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 containing foods It is recommended that proteins make up 10 to 15 of one s daily calories This will ensure adequate protein for growth maintenance and the repair of cells Protein requirements for adu...

Page 53: ...onger resting 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 lean toward a higher weight resistance doing 2 to 6 repetitions per set with a rest period of 3 to 4 minutes between each set Rest Periods Between Workouts The amount of rest between training ses...

Page 54: ...ld up of lactic acid in the muscle fibers This is the result of intense exercise Muscle soreness can become a problem when the body is pushed too fast and too quickly As a beginner tendons ligaments joints and tissues have not yet developed the ability necessary to recover from high intensity exercise A general warm up of stretching and light calisthenics prior to exercise can possibly reduce the ...

Page 55: ...Rest 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 return you will be able to give 100 6 Overtraining It s not how much time you spend working out but what you accomplish that really matters Try to keep your resistance workouts within 45 to 60 minutes...

Page 56: ...d cool down periods You may have to modify your current lifestyle to accommodate your new schedule It s very important to include the following basic components to achieve successful results Muscular Endruance Definition Increase Power Muscle Mass Increase Strength Stretching Weight Training Aerobic Exercise Nutrition If your personal goals involve losing a considerable amount of body fat you will...

Page 57: ... 60 to 90 seconds This allows 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 The weights used are heavy this shocks the muscles and stimulates a more rapid increase in muscle size Usually exercises are performed for 2 to 6 repetitions and 3 to 4 sets ...

Page 58: ...supinate your wrist The ability to build your biceps peak is largely genetic but exercises that maximally stress the short head will help BICEPS STANDING BICEP CURL SEATED BICEP CURL INCLINE CURL PREACHER CURL CONCENTRATION CURL ONE ARM CABLE CURL FOREARMS WRIST CURL REVERSE WRIST CURL ABDOMINALS The rectus abdominus has upper and lower regions but you can t isolate one area over the other Still i...

Page 59: ...teus Medius Gluteas Maximus Abs External Oblique Triceps Triceps Brachii lateral head longhead medial head Hamstrings Iliotibial Band Biceps Femoris Adductor Magnus Semitendinosus Gracilis Semimembranosus Abs Serratus Anterior External Oblique Rectus Abdominis Tendinous Inscriptions Thighs Sartorius Pectineus Adductor Longus Gracilis Tensor Fasciae Latae Calves Gastrocnemius Peroneus Longus Tibia ...

Page 60: ...s e v e r a l c o p i e s o f t h i s p a g e t o k e e p t r a c k o f y o u r g o a l s a n d a c c o m p l i s h m e n t s Y o u c a n p r i n t m o r e c o p i e s o f t h i s p a g e b y g o i n g t o h t t p w w w b o d y s o l i d c o m s u p p o r t d o c s h t m l D o n t f o r g e t t o r e w a r d y o u r s e l f f o r a j o b w e l l d o n e FITNESS GOALS 60 ...

Page 61: ... copies of this page to keep track of your progress You can print more copies of this page by going to http www bodysolid com support docs html Date Exercise BENCH CHEST PRESS LAT PULLDOWN SHOULDER PRESS TRICEP PRESSDOWN BICEP CURL LEG PRESS SQUAT LEG EXTENSION LEG CURL CALF RAISE AB CRUNCH TOTALS S R W S R W S R W S R W S R W S R W 61 WEIGHT TRAINING EXERCISE LOG ...

Page 62: ...gress You can print more copies of this page by going to http www bodysolid com support docs html Date Exercise LEG PRESS SQUAT LEG EXTENSION LEG CURL CALF RAISE BENCH CHEST PRESS INCLINE PRESS INCLINE PEC FLY LAT PULLDOWN SEATED ROW MILITARY PRESS UPRIGHT ROW BICEP CURL TRICEP PRESSDOWN TRICEP EXTENSION RESISTANCE AB CRUNCH RESISTANCE OBLIQUE CRUNCH TOTALS S R W S R W S R W S R W S R W S R W 62 W...

Page 63: ...nts It s a great motivational tool S Sets R Repetitions per set W Weight used Make several copies of this page to keep track of your progress You can print more copies of this page by going to http www bodysolid com support docs html Date Exercise TOTALS S R W S R W S R W S R W S R W S R W 63 WEIGHT TRAINING EXERCISE LOG ...

Page 64: ...popular type of stretching is the static stretching technique This form of stretching involves voluntary complete relaxation of the muscles while they are elongated A static stretch is a constant steady stretch in which the end position is held for 10 to 30 seconds This technique is popular because it is easy to learn effective and accompanied by minimal soreness with the least risk of injury Ball...

Page 65: ...e continuing to reach upward slowly reach slightly backward 5 Hold for 10 seconds LOWER BACK 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 of left knee 2 Place back of left elbow on right side of right knee which is now bent 3 Place right palm on floor 12 to 16 i...

Page 66: ...Standing place both arms behind back 2 Interlock fingers with palms facing each other 3 Straighten arms fully 4 Slowly raise the straight arms 5 Hold for 10 to 15 seconds 6 Keep head upright and neck relaxed Stretching shoulder joints sitting Stretching the chest 66 STRETCHING WARM UP COOL DOWN SIDES Side Bend with Straight Arms MUSCLE S AFFECTED external oblique latissimus dorsi and serratus ante...

Page 67: ... body nearly vertical and legs straight 2 Lean forward from waist and grasp toes with each hand slightly pull toes towards the upper body and pull chest towards leg If you are very stiff try to grasp the ankles Hold for 10 seconds 3 Release toes and relax foot 4 Grasp ankles and continue to pull chest towards legs Hold for 10 seconds 5 Still grasping the ankles point away from body and continue to...

Page 68: ...pper body nearly vertical and legs straight and spread legs as far as possible 2 With right hand grasp toes of right foot and pull on toes slightly while pulling chest toward right leg Hold for 10 seconds 3 Release toes and relax foot 4 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 sec...

Page 69: ... to 4 inches high 2 Place balls of both feet on the step or board 1 inch from its edge 3 With straight legs lower heels as far as posible 4 Hold for 10 to 15 seconds 5 To stretch achilles tendon raise heels slightly Slightly flex 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 more intense and individualized stretch perform th...

Page 70: ...ng position repeat movement 8 Exhale on exertion inhale on return motion Incline Press Upper Pectorals Pectoral Fly Pectorals 1 Insert pin into weight stack at desired resistance level 2 Adjust seat pad height so that when seated and grasping handles your upper arms are parallel with the floor 3 Sit comfortably on the seat pad facing away from the machine and your back flat against the back pad 4 ...

Page 71: ...t then slowly return to the starting position Repeat movement 7 Exhale on exertion inhale on return motion Shrugs Trapezius 1 Insert pin into weight stack at desired 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 ...

Page 72: ...vement 6 Exhale on exertion inhale on return motion 7 Change hands and repeat with opposite arm Concentration Curl Biceps 1 Insert pin into weight stack at desired resistance level 2 Attach Low Row 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 B...

Page 73: ...ith your feet set shoulder width apart Allow the weight to extend your arms downward with the bar resting across your thighs 5 Keeping your elbows above your hands at all times slowly pull the bar upward until the backs of your hands are even with your chin 6 Pause for a moment then slowly return to the starting position Repeat movement 7 Exhale on exertion inhale on return motion Deltoid Raise De...

Page 74: ... position Repeat movement 6 Exhale on exertion inhale on return motion Leg Extension Quadriceps Standing Leg Curl Hamstrings 1 Insert pin into weight stack at desired resistance level 2 Stand facing machine and hook your left heel under the bottom roller pad with left knee positioned slightly below the top roller pad Grasp back pad or seated press handles for stability 3 Use Hamstring strength to ...

Page 75: ...return back to the starting position Repeat movement 6 Exhale on exertion inhale on return motion Ab Crunch Abdominals 1 Insert pin into weight stack at desired resistance level 2 Attach Stirrup Handle optional to low pulley cable 3 Take an overhand grasp of the Handle with your right hand and stand 1 to 2 feet away from the pulley with your right side toward the machine 4 Keeping your arm legs an...

Page 76: ...nce a breeze can begin to feel like a grind CHRONIC OR NAGGING MUSCLE ACHES OR JOINT PAIN Overused muscles and joints can cause constant aches which may go unnoticed until the body is given proper rest MORE FREQUENT ILLNESSES AND UPPER RESPIRATORY INFECTIONS Too much exercise taxes all of the body s systems and makes it more difficult to ward off infections INSOMNIA OR RESTLESS SLEEP During sleep ...

Page 77: ...t the number of plates you have pinned and move across to the correct weight ratio depending on the exercise you are performing lbs lbs lbs lbs 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 8 16 24 32 40 48 56 64 72 80 88 96 104 112 120 128 136 144 152 160 168 9 18 27 36 45 54 63 72 81 90 99 108 117 126 135 144 153 162 171 180 189 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 160 170 ...

Page 78: ...e WT46 Strength Training Time Clock STT45 CALL NOW FOR THE DEALER NEAREST YOU 1 800 833 1227 OR VISIT OUR WEB SITE AT www bodysolid com Rubber Flooring RF46 Vertical Knee Raise Dip Push Up Chin Machine VKR82 40 Wide 3 Tier Dumbbell Rack WDR363 45 Hyperextension Machine WHYP45 BUILD THE ULTIMATE FITNESS CENTER with ...

Page 79: ... contact an authorized Body Solid dealer or a Body Solid factory authorized service company or contact Body Solid customer service at one of the following Toll Free 1 800 833 1227 Phone 1 708 427 3555 Fax 1 708 427 3556 E mail service bodysolid com Or write to Body Solid Inc Service Department 1900 S Des Plaines Ave Forest Park IL 60130 USA Ordering replacement parts When ordering replacement part...

Page 80: ... AC G6BFBA AE G6BFB AF G6BRLHD AG G6BLLHD AH G6BBPH BA G6BBPF BC G6BBPA BD MAIN BASE FRAME REAR BASE FRAME REAR VERTICAL FRAME ANGLED SUPPORT FRAME TOP FRAME GUIDE RODS TOP WEIGHT STACK FRAME SEATED PRESS ARM SUPPORT BI ANGULAR BARS BI ANGULAR SHAFT BI ANGULAR FRAME BI ANGULAR RIGHT ARM BI ANGULAR LEFT ARM BI ANGULAR RIGHT JUNCTION BI ANGULAR LEFT JUNCTION BI ANGULAR RIGHT PIVOT BI ANGULAR LEFT PI...

Page 81: ... CD 1 1 1 1 DOUBLE PULLEY HOLDER 45 DEGREE PULLEY HOLDER 90 DEGREE PULLEY HOLDER SINGLE PULLEY HOLDER KEY QTY PART DESCRIPTION S h r o u d L i s t KEY QTY PART DESCRIPTION DA DB DC 1 1 1 WEIGHT STACK SHROUD SHROUD INSERT BACK WEIGHT STACK SHROUD G6BDPH CA G6B45DPH CB G6B90DPH CC G6BSPH CD G6BWSS DA G6BSI DB G6BBWSS DC Part numbers are required when ordering parts ...

Page 82: ...AP 2 X 3 PLASTIC ROLLER END CAP 2 5 OD X 1 ID FOOT CAP 2 X 2 SHAFT COLLAR 3 4 NYLON WASHER 3 ROUND END CAP 2 FRAME LEVELER 2 X 2 WEIGHT STACK SHIMS 2 X 2 RUBBER PAD 1 1 2 X 1 1 2 RUBBER PAD 1 1 2 X 3 RUBBER DONUT 2 1 2 END CAP 1 1 2 X 3 GRIP TAPE 3 3 4 X 5 1 2 TOP PLATE 10lbs FOAM ROLLER 4 X 8 SELECTOR ROD ROUND END CAP 1 X 2 1 2 L PLASTIC PULLEY 4 1 4 O D PLASTIC PULLEY 3 1 2 O D STEEL CHAIN OILI...

Page 83: ...nsion pad holder Y ROUND ALLEN HEAD BOLT 5 16 X 1 2 HEX HEAD BOLT 3 8 X 1 PARTIAL THREAD HEX HEAD BOLT 3 8 X 1 3 4 PARTIAL THREAD HEX HEAD BOLT 3 8 X 2 3 4 PARTIAL THREAD HEX HEAD BOLT 3 8 X 3 PARTIAL THREAD HEX HEAD BOLT 3 8 X 7 1 4 PARTIAL THREAD CARRIAGE BOLT 3 8 X 2 3 4 PARTIAL THREAD HEX HEAD BOLT 3 8 X 3 1 4 PARTIAL THREAD HEX HEAD BOLT 3 8 X 2 1 2 PARTIAL THREAD SOCKET HEAD ALLEN BOLT 3 8 X...

Page 84: ...AM GRIP 1 1 2 OD X 8 5 L low row bar FOAM GRIP 1 1 2 OD X 18 L lat bar LAT BAR PAD FOAM GRIP 1 1 2 OD X 14 L seated press NYLON BUSHING 2 X 2 X 6 L STEEL BUSHING 3 4 ID X 1 3 8 OD top frame E OILITE BUSHING 5 8 ID X 1 OD pulley swivel AC OILITE BUSHING 1 ID X 1 3 4 OD pec arm cams and pec dec arms OILITE BUSHING 1 ID X 1 3 4 OD pec arms and pec handles OILITE BUSHING 1 2 ID X 7 8 OD back pad adjus...

Page 85: ...G6BACH G6BWBB G6BWBS G6BWBH G6BLRB G6BLB 24 25 91 92 93 111 114 1 1 1 1 1 1 1 85 86 87 88 1 1 1 1 JHPC5060 JLPC5150 JSC747 JPDC2025 ANKLE STRAP AB CRUNCH HARNESS WATER BOTTLE BRACKET WATER BOTTLE SCREWS WATER BOTTLE HOLDER LOW ROW BAR LAT BAR 85 HIGH PULLEY CABLE 5060mm 16 7 LOW PULLEY CABLE 5150mm 16 10 SHORT CABLE 747mm 2 5 PEC DEC CABLE 2025mm 6 7 ...

Page 86: ... X 3 1 2 PARTIAL THREAD QTY 1 KEY 42 HEX HEAD BOLT 1 2 X 3 3 4 PARTIAL THREAD QTY 3 KEY 43 HEX HEAD BOLT 1 2 X 4 1 4 PARTIAL THREAD QTY 2 KEY 44 HEX HEAD BOLT 1 2 X 5 1 2 PARTIAL THREAD QTY 1 KEY 60 HEX HEAD BOLT 5 16 X 1 1 2 FULL THREAD QTY 2 KEY 62 HEX HEAD BOLT 5 16 X 1 3 4 FULL THREAD QTY 2 KEY 61 ALLEN HEAD BOLT 5 16 X 3 4 FULL THREAD QTY 4 ...

Page 87: ...TY 2 KEY 56 HEX HEAD BOLT 3 8 X 3 1 4 PARTIAL THREAD QTY 2 KEY 53 HEX HEAD BOLT 3 8 X 3 PARTIAL THREAD QTY 7 KEY 52 HEX HEAD BOLT 3 8 X 2 3 4 PARTIAL THREAD QTY 4 KEY 57 HEX HEAD BOLT 3 8 X 2 1 2 PARTIAL THREAD QTY 1 KEY 51 HEX HEAD BOLT 3 8 X 1 3 4 PARTIAL THREAD QTY 22 KEY 50 HEX HEAD BOLT 3 8 X 1 PARTIAL THREAD QTY 8 KEY 58 SOCKET HEAD BOLT 3 8 X 2 FULL THREAD QTY 1 ...

Page 88: ... R E mm Inch KEY 70 NYLON LOCK NUT 1 2 QTY 9 KEY 71 NYLON LOCK NUT 3 8 QTY 46 KEY 73 WASHER 1 2 QTY 73 KEY 74 WASHER 3 8 QTY 48 KEY 75 SPRING LOCK WASHER 3 8 QTY 2 KEY 77 SPRING LOCK WASHER 5 16 QTY 8 KEY 76 WASHER 5 16 QTY 8 KEY 78 WASHER 3 8 X 3 4 QTY 10 ...

Page 89: ...en 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 89 part J includes part JA part JB part JC part JD part JE part JF part JG part JH part M includes part MA part L includes part LA ...

Page 90: ...E X P L O D E D V I E W D I A G R A M G 6 B 90 ...

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