88
EXERCISE LOG
Use the chart below to record your progress. Before writing on it, make as many copies as you think you’ll need.
We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what
you’ve done. This data will help you chart future fitness goals as you continue to improve.
Date ________ Date ________ Date ________ Date ________
EXERCISE
SETS
REPS
RESISTANCE
SETS
REPS
RESISTANCE
SETS
REPS
RESISTANCE
SETS
REPS
RESISTANCE
SETS
REPS
RESISTANCE
SETS
REPS
RESISTANCE
SETS
REPS
RESISTANCE
SETS
REPS
RESISTANCE
SETS
REPS
RESISTANCE
SETS
REPS
RESISTANCE
SETS
REPS
RESISTANCE
SETS
REPS
RESISTANCE
SETS
REPS
RESISTANCE
1
TABLE OF CONTENTS
Important Safety Information .............................................................2
Specifications & Parts........................................................................3
Equipment Warning/Caution Labels ...............................................4-5
Introduction ........................................................................................6
Assembly Instructions...................................................................7-21
Parts List/Exploded View............................................................22-23
Care and Storage ............................................................................24
Exercise Guidelines....................................................................25-26
Bio Force
®
Sport System and Workout ...........................................27
Getting Started
Pulley Positions .........................................................................28
Adjusting the Slide-N-Lock Shifter ............................................29
Adjusting the Seat and Leg Attachment....................................29
8 Week Body Transformation Plan .............................................30-39
Warm-Up & Cool Down Stretches..............................................40-41
Bio Force
®
Sport Exercises........................................................42-82
Legs .....................................................................................44-54
Chest & Back .......................................................................55-64
Shoulders .............................................................................65-71
Arms.....................................................................................72-80
Abs & Lower Back................................................................81-82
Cardiovascular Conditioning
Progressive Cardiovascular Training Program .....................83-85
Cardio Workout Tracking Sheets ...............................................86
Progress Chart.................................................................................87
Exercise Log ....................................................................................88
Summary of Contents for Bio Force 3842
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