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Body Solid G9S Assembly Instructions Manual Download Page 1

A s s e m b l y   I n s t r u c t i o n s

by

Body-Solid

®

Summary of Contents for G9S

Page 1: ...A s s e m b l y I n s t r u c t i o n s by Body Solid...

Page 2: ...etric Cross Reference Table The product hardware has been modi ed from Standard to Metric When installing your machine please use the table below to cross reference between Standard and Metric hardwar...

Page 3: ...nd 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 serio...

Page 4: ...inuing product improvements specifications and designs are subject to change without notice Even though we have prepared this manual with extreme care neither the publisher nor the author can accept r...

Page 5: ...E X M 3 7 0 0 G L P S R e f e r e n c e D r a w i n g s 3...

Page 6: ...ginning 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...

Page 7: ...he equipment You will notice that most of the main frame parts are color coded with yellow dots red dots and blue dots on the individual pieces These colored dots refer to different sections of the gy...

Page 8: ...ns of the EXM3700GLPS are width 6 6 X length 8 The ceiling height requirement for the EXM3700GLPS is 7 The usage space is width 9 6 X length 11 10 The usage space is the overall space needed for opera...

Page 9: ...per 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...

Page 10: ...helps keep it level A level machine has fewer malfunctions Provide ample space around the machine Open space around the machine allows for easier access Insert all bolts in the same direction For aest...

Page 11: ...smayhave extraholesthatyouwillnotuse Use only thoseholesindicatedintheinstructionsandillustrations NOTE To find out the length of a particular bolt measure its shank thelong narrowpartbeneaththehead R...

Page 12: ...other side open for step 5 D Attach one Foot Cap 19 to one end of Rear Base Frame D Leave the other side open depending on which side of the gym you want the low pulley station Connect Rear Base Frame...

Page 13: ...1 S T E P 11...

Page 14: ...lt Four 93 1 2 washer Two 90 1 2 nylon lock nut D Attach Top Main Frame G to Front Vertical Frame F as shown using only one bolt One 62 1 2 x 5 hex head bolt Two 93 1 2 washer One 90 1 2 nylon lock nu...

Page 15: ...2 S T E P 13...

Page 16: ...Frame B as shown Slide two Guide Rods J through the Rubber Donuts 31 the Weight Stack Risers 55 and into the Side Base Frame B E Slide 20 Weight Stack Plates 51 onto the two Guide Rods J Make sure th...

Page 17: ...3 S T E P 15...

Page 18: ...Collars 22 to the top of the four Guide Rods J Insert the top of the Shaft Collars 22 into Top Pulley Frame K Tighten the allen screw in each Shaft Collars 22 C Insert two Pulleys 26 into Front Verti...

Page 19: ...4 S T E P 17...

Page 20: ...tach Leg Extension Pad Holder Q to Leg Extension Arm N using One 63 1 2 x 3 1 2 hex head bolt Two 93 1 2 washer One 90 1 2 nylon lock nut Bronze Bushing 100 was pre assembled inside Leg Extension Arm...

Page 21: ...5 S T E P 19...

Page 22: ...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 12 onto Foam Roller Bar...

Page 23: ...6 S T E P 21...

Page 24: ...t step D Attach Upper Back Pad ZA to Back Pad Insert ZB using Four 83 5 16 x 1 hex head bolt Four 96 5 16 spring lock washer Four 95 5 16 washer Do NOT over tighten these bolts Tighten these bolts unt...

Page 25: ...7 S T E P 23...

Page 26: ...C Attach Seated Press Arm AC to Seated Press Arm Support AA with Shaft AD Tighten two Allen Screws 88 in Seated Press Arm Support AA and in Seated Press Arm AC D Attach two End Caps 14 to the top of S...

Page 27: ...8 S T E P 25...

Page 28: ...en head One 96 5 16 spring lock washer Note Left Pec Dec Handle AM should bend out away from the the gym as shown D Slide Oilite Washer 9 Right Pec Dec Arm AP and then the Right Pec Dec Cam AQ onto th...

Page 29: ...9 S T E P 27...

Page 30: ...al Frame E C Attach Seat Pad AW to Seat Pad Frame AV using Two 82 5 16 x 2 3 4 hex head bolt Two 96 5 16 spring lock washer Two 95 5 16 washer Do NOT over tighten these bolts Tighten these bolts until...

Page 31: ...10 S T E P 29...

Page 32: ...head bolt Two 94 3 8 washer One 91 3 8 nylon lock nut C Attach two End Caps 16 and Grip Tape 33 to Foot Brace AZ as shown D Attach Pulley 26 to Low Pulley Frame AY using One 76 3 8 x 1 3 4 hex head b...

Page 33: ...11 S T E P 31...

Page 34: ...er Two 91 3 8 nylon lock nut D Attach End Cap 15 to the top of Leg Press Main Frame BB Attach two Frame Levelers 25 to the bottom of Leg Press Main Frame BB Attach Pulley 26 to Leg Press Main Frame BB...

Page 35: ...12 S T E P 33...

Page 36: ...ess Pivot BE as shown using Two 41 leg press oilite bushing Two 90 1 2 nylon lock nut E Attach Foot Plate T frame BG and Shaft BF to Main Leg Press Pivot BD as shown using Two 41 leg press oilite bush...

Page 37: ...ck Bearings 45 For best alignment of this system you should loosen all allen set screws before installing the Pillow Block Bearings 45 The last and final step of the assembly process is to wrench tigh...

Page 38: ...5 16 washer Do NOT over tighten this bolt Tighten this bolt until spring lock washer is flat Over tightening this bolt will cause T nut in pad to strip out E Slide Plastic Bushing 23 into Leg Press F...

Page 39: ...14 S T E P 37...

Page 40: ...6 Route Cable 36 down through opening in the small arm sticking out of the Front Vertical Frame F Pull entire length of Cable 36 through F Route Cable 36 throught the Double Pulley Holder 130 as shown...

Page 41: ...be threaded a minumum of 1 2 into the Selector Rod 6 and Jam Nut 54 tightened securely against spring lock washer 53 to ensure proper connection Check the Jam Nut 54 once a week to make sure it is ti...

Page 42: ...f Double Pulley Holder 132 as shown and install Pulley B2 using One 76 3 8 x 1 3 4 hex head bolt Two 94 3 8 washer One 91 3 8 nylon lock nut D Attach stamped eye end of Short Cable 40 to Cable 37 usin...

Page 43: ...16 S T E P 41 Short Cable Leg Extension Cable...

Page 44: ...C1 D Attach Pulley C2 to flange on Top Main Frame G behind Left Pec Dec Cam AL using One 76 3 8 x 1 3 4 hex head bolt One 7 pulley cable guide Two 94 3 8 washer One 91 3 8 nylon lock nut Route Pec Dec...

Page 45: ...17 S T E P 43 Pec Dec Cable...

Page 46: ...er One 73 3 8 x 2 3 4 hex head bolt One 91 3 8 nylon lock nut C Attach chain end of Cable 39 to the bottom of Pec Dec Pulley Holder 131 D Hang Pulley D2 from on Cable 39 as shown using two Pulley Plat...

Page 47: ...18 S T E P 45 Ab Crunch Cable...

Page 48: ...One 91 3 8 nylon lock nut F Remove Pulley E7 from pulley housing Insert Cable 35 into pulley housing as shown and reinstall Pulley E7 Note Leave the bolt going through Pulley E7 hand tight until the e...

Page 49: ...ble WARNING Selector Rod Top Bolt 52 must be threaded a minumum of 1 2 into the Selector Rod 6 and Jam Nut 54 tightened securely against spring lock washer 53 to ensure proper connection Check the Jam...

Page 50: ...ulley F2 as shown D Route Cable 34 back into the bottom of pulley housing in Leg Press Pivot BD and install Cable 34 over Pulley F3 using One 75 3 8 x 2 hex head bolt Two 94 3 8 washer One 91 3 8 nylo...

Page 51: ...20 S T E P 49 Leg Press Cable...

Page 52: ...tments in pulley housing on Top Pulley Frame K SEE NOTE 1 AND NOTE 2 ON PAGE 51 If there is too much tension and the Top Plate 8 is not resting directly on the top weight stack plate 1st Turn and tigh...

Page 53: ...Nut 54 tightened securely to ensure proper connection NOTE 2 Check lock nut weekly to be sure it is tight and locked on to the Selector Rod See page 61 NOTE 1 Before beginning final cable adjustments...

Page 54: ...washer C Attach Weight Stack Shroud CC to the other side of this weight stack using Two 87 3 8 x 5 8 round allen head Two 98 3 8 washer D Weight Stack Shroud CD is pre assembled with Shroud Insert CE...

Page 55: ...for proper placement NOTE 1 Apply weight stack numbers to the Weight Stack Plates 51 Start at the Top Plate 8 with the number 1 and the first plate should be number 2 The following Weight Stack Plates...

Page 56: ...TENTION SEAT PAD V ADJUSTMENT A Grasp the Leg Extention Seat Pad V B Turn the T Shaped Pop Pin 48 counter clockwise to unlock it and then pull the Pop Pin to release the Leg Extention Seat Pad C Adjus...

Page 57: ...ion to the plunger on this Pop Pin 48 Always be sure that the plunger is fully engaged into the hole you select Also be sure that the spring in the Pop Pin 48 operates freely Failure to do so may resu...

Page 58: ...n pull to release the Pec Dec Seat C Adjust the Pec Dec Seat Pad to the desired position D Release the T Shaped Pop Pin 48 and make sure that it is fully engaged into the Pec Dec Seat Frame AV Turn cl...

Page 59: ...attention to the plunger on this Pop Pin 48 Always be sure that the plunger is fully engaged into the hole you select Also be sure that the spring in the Pop Pin 48 operates freely Failure to do so m...

Page 60: ...y 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 y...

Page 61: ...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 nylon coating itself must all be scrutini...

Page 62: ...er instruction to end users on the fundamentals of strength training CABLES While the machine is not in use Carefully run your fingers along the cable to feel for thinning or bulging areas Replace cab...

Page 63: ...CLEAN AND CONDITION 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 LUBRIC...

Page 64: ...FREQUENCY Exercise each muscle 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...

Page 65: ...be performed 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...

Page 66: ...re 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...

Page 67: ...ually have a longer 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 p...

Page 68: ...d 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 jo...

Page 69: ...roper form 5 Not Enough 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 fu...

Page 70: ...t to factor in the warm up and 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...

Page 71: ...o another as you progress If you are beginner you should start slowly and carefully gradually increasing the frequency and intensity of your training Always play it safe be realistic about your goals...

Page 72: ...r elbow and 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 INCLI...

Page 73: ...eus Medius Gluteas Maximus Abs External Oblique Triceps Triceps Brachii lateral head longhead medial head Hamstrings Iliotibial Band Biceps Femoris Adductor Magnus Semitendinosus Gracilis Semimembrano...

Page 74: ...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...

Page 75: ...t 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 BENCH CHEST PR...

Page 76: ...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 LEG PRESS SQUAT LEG EXTENSION LEG CURL CALF RAISE BENCH C...

Page 77: ...ments 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...

Page 78: ...opular 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 stead...

Page 79: ...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...

Page 80: ...ointed in same direction as front foot it is not necessary to have heel on floor 5 Keep torso upright and rest hands on hips or front leg 6 Slowly lower hips forward and downward 7 Hold for 10 to 15 s...

Page 81: ...nds 6 Keep head upright and neck relaxed POSTERIOR OF UPPER ARM Behind Neck Stretch Chicken Wing MUSCLE S AFFECTED triceps and latissimus dorsi 1 Standing or sitting flex right arm and raise elbow abo...

Page 82: ...with the chin 3 Extend neck posteriorly backward by trying to touch the head to the trapezius hold for 10 seconds SHOULDER Straight Arms Behind Back MUSCLE S AFFECTED deltoids and pectoralis major 1...

Page 83: ...with the left arm ANTERIOR OF THIGH AND HIP FLEXOR Side Quadricep Stretch MUSCLE S AFFECTED quadriceps and iliopsoas 1 Lie on left side with both legs straight 2 Place left forearm flat on floor and u...

Page 84: ...ouch MUSCLE S AFFECTED hamstrings spinal erectors and gastrocnemius 1 Sit with the upper body nearly vertical and legs straight 2 Lean forward from waist and grasp toes with each hand slightly pull to...

Page 85: ...the waist and grasp toes with right hand and slightly pull toes toward the upper body as the chest is also pulled toward right leg Hold for 10 seconds 4 Release toes and relax foot 5 Grasp ankle and...

Page 86: ...ght 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...

Page 87: ...s in front of left foot 2 Flex right foot toward shin dorsi flexion with heel in contact with floor 3 Lean forward and try to touch right leg with chest while both legs are straight 4 Continue to lean...

Page 88: ...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...

Page 89: ...essories Olympic Weight Tree WT46 Strength Training Time Clock STT45 CALL NOW FOR THE DEALER NEAREST YOU 1 800 833 1227 Rubber Flooring RF46 Vertical Knee Raise Dip Push Up Chin Machine VKR82 40 Wide...

Page 90: ...th 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...

Page 91: ...5o 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 ou...

Page 92: ...e sure to keep hands away from all moving parts 4 Using Inner Thigh strength slowly pull your right leg across your body as far as comfortably possible 5 Pause for a moment then slowly return along th...

Page 93: ...unt the number of plates you have pinned and move across to the correct weight ratio depending on the exercise you are performing Weight Plates 11 22 33 44 55 66 77 88 99 110 121 132 143 154 165 176 1...

Page 94: ...RAME HYDRAULIC SEAT ADJUSTER PRE INSTALLED LEG EXTENSION HANDLES FOAM ROLLER BAR LEG HOLD DOWN BACK PAD HOLDER BACK PAD ADJUSTER BACK PAD INSERT SEATED PRESS ARM SUPPORT 9 SHAFT SEATED PRESS ARMS 11 3...

Page 95: ...BF E37FPTF BG E37LPH BH E37SPF BL E37LPBF BP E37FP BR S h r o u d L i s t AE CA CB CC CD CE CF 1 1 1 1 1 1 1 E37SPHS AE E37WSS CA E37SI CB E37WSS CC E37WSS CD E37SI CE E37WSS CF SEATED PRESS HINGE SH...

Page 96: ...ULLEY 4 1 4 X 3 4 WIDE PLASTIC PULLEY 3 X 5 8 WIDE WEIGHT STACK SHIMS 2 X 2 ROUND END CAP 1 1 2 RUBBER PAD RUBBER DONUT 2 1 2 SQUARE RUBBER CAP 2 X 2 GRIP TAPE 5 1 2 X 3 3 4 OILITE BUSHING 7 8 OD X 3...

Page 97: ...RTIAL THREAD HEX HEAD BOLT 3 8 X 3 1 4 PARTIAL THREAD HEX HEAD BOLT 3 8 X 3 PARTIAL THREAD HEX HEAD BOLT 3 8 X 2 3 4 PARTIAL THREAD HEX HEAD BOLT 3 8 X 2 1 2 PARTIAL THREAD HEX HEAD BOLT 3 8 X 2 PARTI...

Page 98: ...L i s t 1 1 2 1 DOUBLE PULLEY HOLDER PEC DEC PULLEY HOLDER PULLEY PLATE PULLEY HOLDER WITH HOOK 130 131 132 133 KEY QTY PART DESCRIPTION JLPC4270 JLRC4060 JLPC3840 JLEC2635 JPDC1890 JACC1545 JSC520 1...

Page 99: ...Des Plaines Ave Forest Park IL 60130 USA Ordering replacement parts When ordering replacement parts please have the following information available 1 Model number EXM3700GLPS 2 Date of purchase ______...

Page 100: ...mm Inch s h o w n i n a c t u a l s i z e E X M 3 7 0 0 G L P S H A R D W A R E 98...

Page 101: ...mm Inch s h o w n i n a c t u a l s i z e E X M 3 7 0 0 G L P S H A R D W A R E 99...

Page 102: ...Inch mm s h o w n i n a c t u a l s i z e E X M 3 7 0 0 G L P S H A R D W A R E 100...

Page 103: ...2PCS 9219 012 Panel Holder 2 1PCS 9440 158 Exercise Panel 1 2 1 WEIGHT STACK SHROUD BACK WEIGHT STACK SHROUD Assemble onto the back shroud WEIGHT STACK SHROUD BACK WEIGHT STACK SHROUD G9S 032007 1700...

Page 104: ...REMARK G9S KEY QTY PART DESCRIPTION 5 6 JPW31 PLASTIC WASHER 3 OD X 1 ID 12 4 JFOAM48 FOAM ROLLER 4 X8 137 4 JCEC1 5 CHROME END CAP 1 5 OD X 1 ID 137x4 A B DETAIL VIEW A DETAIL VIEW B 12x2 5x2 137x2 5...

Page 105: ...101 E X P L O D E D V I E W D I A G R A M E X M 3 7 0 0 G L P S...

Page 106: ...dy 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 right...

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