Finnlo Bio Force 3842, User Manual

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MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE
®
EXERCISES
67
SHOULDERS
S
TANDING LATERAL
RAISE
START:
Stand facing away. Feet hip width
apart on base. Grip handles with arms
at sides, thumbs facing front.
MOTION:
Raise arms laterally. Pause at
top of motion. Lower arms to starting
position.
TIPS:
Raise arms to shoulder level or
slightly higher. Keep elbows almost
straight. Maintain upright posture
throughout exercise. Do not lean or
tilt backward. Keep wrists straight
while raising arms. Contract abdominals
to stabilize torso.
66
MUSCLE GROUPS EXERCISED:
Medial deltoids
LEVEL OF DIFFICULTY:
Beginner
SINGLE ARM
STANDING LATERAL
RAISE
START:
Stand facing away. Feet hip
width apart on base. Grip one handle
with arm at side, thumb facing front.
MOTION:
Raise arm laterally. Pause at
top of motion. Lower arm to starting
position.
TIPS:
Raise arm to shoulder level or
slightly higher. Keep elbow almost
straight. Maintain upright posture
throughout exercise. Do not lean or
tilt backward. Keep wrist straight while
raising arm. Contract abdominals to
stabilize torso. Perform on both sides.
67
MUSCLE GROUPS EXERCISED:
Medial deltoids
LEVEL OF DIFFICULTY:
Intermediate/Advanced
STANDING REAR
DELTOID ROWS
START:
Stand facing frame. Feet hip width
apart on base. Grip handles in front of
body with palms facing down.
MOTION:
Bend elbows and pull up and
back. Pause at top of motion. Straighten
elbows and return to starting position.
TIPS:
Pull elbows slightly behind shoulder
line. Keep elbows lifted and bent at a 90
degree angle. Do not lift wrists higher
than elbows or shoulders. Contract
abdominals to stabilize torso.
68
MUSCLE GROUPS EXERCISED:
Posterior deltoids
LEVEL OF DIFFICULTY:
Beginner
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
SEAT:
Off
LEG LIFT:
Off
ACCESSORIES:
Handles
22
PARTS LIST
3 BFSPORT-16 Lower Leg Bar Assembly 1
5 BFSPORT-17 Upper Leg Bar Assembly 1
6 BFSPORT-15 Removable Leg Tube 1
8 BFSPORT-29 Seat Support Frame 1
19 BFPRO-16 Padded Pulley Assembly 2
25 0100147 Lat Bar Cap 2
26 0700023 Lat Bar Grip 2
27 0100148 1" Square Tube Cap 2
28 BFSPORT-13 Backrest w/Bolts 1
29 BFSPORT-12 Seat w/Bolts 1
30 0100149 Leg Bar Cap 4
31 0700024 Foam Pad 4
34 0100151 Plastic Bushing 10
35 0100152 Bumper 3
36 0100153 Base Plate Pad 9
38 0600016 Pulley Assembly 2
40L 0100154 Left Plastic Roller Cap 1
40R 0100155 Right Plastic Roller Cap 1
41 0100156 Roller 2
43 0500006 Rear Cover Cap 2
44 0700025 Foot Harness w/Small Clip 2
45 BFSPORT-21 Handle Assembly 2
49L 0700026 Left Adjuster Assembly 1
49R 0700027 Right Adjuster Assembly 1
55 0700028 Hook Grip 2
56 0500005 Front Top Cover Cap w/ Logo 1
59 0100158 M8 x 110mm Shoulder Bolt 2
60 0100014 M10 Acorn Nut 12
63 0600012 Pulley w/Logo Assembly 4
65 0100160 M6 x 30mm Phillips Bolt 6
66 0100161 ST4.2 x 19mm Phillips Screw 10
73 0100005 M8 Acorn Nut 5
76 0100162 M8 x 49mm Hex Bolt 2
77 0600013 Resistance Cylinder 2
79 0100164 M8 x 30mm x 2t Washer 2
80 0100165 M8 x 20mm Hex Bolt 4
82 0100166 M8 x 20mm x 2t Washer 2
83 BFPRO-06 Large Clip 4
84 0100168 Small Clip 2
85 0100169 M10 x 72mm Allen Bolt 2
86 0100170 M10 x 30mm Allen Bolt 6
87 0100171 M10 Spring Washer 6
88 0100045 M8 x 45mm Allen Bolt 2
89 0100004 M8 Nylon Nut 2
92 0100172 M8 x 25mm Allen Bolt 4
93 0100173 M5 x 5mm Phillips Bolt 2
94 0100174 M10 x 112mm Allen Bolt 2
95 BFPRO-10 M8 x 20mm Allen Bolt 4
96 0100176 M10 x 57mm Allen Bolt 2
98 0100180 Short Hitch Pin w/Lanyard 1
99 0100178 M6 x 10mm Allen Bolt 2
100 0100179 M6 Spring Washer 2
101 0100177 Long Hitch Pin w/Lanyard 1
102 0100181 M6 Barrel Nut 1
103 0100182 M6 x 20mm Allen Bolt 1
104 0100183 13mm & 17mm Hex Wrench 2
105 0100184 8mm Allen Wrench 1
106 0100185 6mm Allen Wrench 1
107 0100186 5mm Allen Wrench
w/Phillips Screwdriver
1
110 X16472-5 Padded Pulley Assembly w/Bolt 2
111 X16472-10 M5 x 16mm Phillips Bolt 2
114 BFSPORT-18 Cable Assembly 2
115 BFPRO-19 M10 x 107mm Allen Bolt 6
116 BFPRO-35 Cable Guide A 12
117 BFPRO-36 Small Bushing 10
118 BFPRO-37 Large Bushing 2
120 0100188 Seat End Cap 4
121 0100189 Stopper 2
124 BFSPORT-20 Lat Bar Assembly 1
126 BFSPORT-02 Base Plate w/Pads 1
127 0600014 Chrome Pulley Assembly 2
129 BFSPORT-10 Perforated Cover 1
130 BFSPORT-01 Base Frame Assembly 1
131 BFSPORT-14 Leg Lift Tube Assembly 1
132 BFSPORT-09 Backrest Support Frame w/Caps 1
133L BFSPORT-04 Left Top Frame Assembly 1
133R BFSPORT-05 Right Top Frame Assembly 1
134 0100146A End Cap 2
135 0100150A Round Tube Cap 6
136 0100157A Round Tube Cap 4
137 BFSPORT-08 Crossbar w/Caps 1
138L BFSPORT-06 Left Swing Arm Assembly 1
138R BFSPORT-07 Right Swing Arm Assembly 1
139 BFSPORT-03 Upright Frame 1
0500004 Cover Cap Assembly 1
0800051 Basic Instructional Workout DVD 1
BFPRO-34 Cable Guide Fastener Pack 1
BFSPORT-22 Fastener Pack 1
BFSPORT-24 Owner’s Manual - English 1
BFSPORT-30 Owner’s Manual - German 1
ITEM # PART # DESCRIPTION QTY ITEM # PART # DESCRIPTION QTY