Powerline PGM200X Owner'S Manual Download | Manualshive

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PGM200X

O w n e r ’ s M a n u a l

v. 021109

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Summary of Contents for PGM200X

Page 1: ...PGM200X O w n e r s M a n u a l v 021109...

Page 2: ...8 30 5 00 for the dealer nearest you 2 Before You Begin Powerline continually seeks ways to improve the performance specifications and product manuals in order to ensure that only superior products a...

Page 3: ...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 lea...

Page 4: ...is involved with the lift Keeping proper 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...

Page 5: ...ant safety notes and other tips are included in the text Some pieces may have extra holes that you will not use Use only those holes indicated in the instructions and il lustrations NOTE To find out t...

Page 6: ...le Connect Tube A using Two 30 M10x55 hex head bolt Four 50 f10 washer Two 40 M10 nylon lock nut D Attach Right Elbow Tube C and Left Elbow Tube D to Middle Connect Tube A using Two 31 M10x60 hex head...

Page 7: ...1 STEP 7 Above shows Step 1 assembled and completed...

Page 8: ...ut Note Adjust hole position as necessary according to your body height Please check highlighted section in diagram B Install two Square End Caps 5 onto Adjust Tube F C Install Chest Pad M onto Adjust...

Page 9: ...2 STEP 9 Above shows Step 2 assembled and completed...

Page 10: ...ng Four 34 M8x50 hex head bolt Eight 51 f8 washer Four 41 M8 nylon lock nut Eight 60 Spacer C Again position four Rollers 8 between Left Foot Plate Tube K and Connect Tube H Secure the assembly using...

Page 11: ...3 STEP 11 Above shows Step 3 assembled and completed...

Page 12: ...his Owner s Manual and be sure all warning labels are legible and intact Replacement Owner s Manuals and labels are available from your local dealer If you have any questions about the operation set u...

Page 13: ...the machine to be used until damaged or 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...

Page 14: ...als 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 damag...

Page 15: ...15 For POWERLINE Customer Service http www bodysolid com support powerline docs html...

Page 16: ...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 on every second day is adequate...

Page 17: ...rmed 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 for one...

Page 18: ...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 co...

Page 19: ...esting 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 le...

Page 20: ...TILL SORE FROM THE PREVIOUS WORKOUT Performing some exibility exercises is a good way to keep the blood owing through the sore area but do not train these muscles again until you are feeling recovered...

Page 21: ...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 retu...

Page 22: ...to modify your current lifestyle to accommodate your new schedule It s very important to include the following basic components to achieve successful results v i i V i L i v L v ii v V i i L V i i V...

Page 23: ...ws 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 T...

Page 24: ...development and muscular balance PULL UP UPRIGHT ROW LAT PULLDOWN SEATED ROW BENT OVER ROW HIGH ROW REVERSE GRIP PULLDOWN TRICEPS This three headed muscle on the back of your arm is involved in exten...

Page 25: ...9 41 ANATOMY CHART 25...

Page 26: ...42 FITNESS GOALS 26...

Page 27: ...8 43 EXERCISE LOG 27...

Page 28: ...8 44 EXERCISE LOG 28...

Page 29: ...8 45 EXERCISE LOG 29...

Page 30: ...onds when you feel you have reached your muscle s maximum distance Do not use fast hurried or reckless motions when stretching Fast and bouncy motions will increase the risk of injury The most common...

Page 31: ...nd upper back 7 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 o...

Page 32: ...CLE S AFFECTED deltoids and pectoralis major 1 Sitting with legs straight and arms extended place palms on oor about 12 inches behind hips 2 Point ngers away backward from body 3 Slide hands backward...

Page 33: ...g the ankles point away from body and continue to pull chest towards legs Hold for 10 seconds Stretching the hamstrings with emphasis on insertion of the hamstrings and calves Stretching the hamstring...

Page 34: ...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 seconds 6 Repeat process with the left...

Page 35: ...0 to 15 seconds 5 To stretch achilles tendon raise heels slightly Slightly ex 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 mo...

Page 36: ...e Shown Part 31 M10x60 Partial Thread Hex Head Bolt Part 30 M10x55 Partial Thread Hex Head Bolt Part 34 M8x50 Partial Thread Hex Head Bolt Part 32 M8x40 Partial Thread Hex Head Bolt Part 33 M8x20 Full...

Page 37: ...37 HARDWARE Actual Size Shown Part 50 M10 Flat Washer Part 51 M8 Flat Washer Part 54 M8 Spring Washer Part 40 M10 Nylon Lock Nut Part 41 M8 Nylon Lock Nut Part 43 M10 Nut...

Page 38: ...ROD FLAT PLATE FRONT FOOT PLATE LEG EXTENSION ARM SEAT PAD FRAME BACK PAD FRAME BACK PAD ADJUSTMENT STABILIZING LEG PRESS ARM PIVOT PRESS ARM RIGHT HANDLE LEFT HANDLE PRESS ARM PULLEY COVER UPPER FLOA...

Page 39: ...L END CAP 3 X 1 1 2 RUBBER COVER RUBBER STOP 1 1 16 O D X 1 1 2 L PLASTIC BUSHING 2 X 2 T SHAPPED POP PIN FOAM ROLLER END CAP 1 X 2 PLASTIC ROLLER END CAP PLASTIC WASHER 3 OD T SHAPPED POP PIN 6 SNAP...

Page 40: ...Exploded View Diagram PGM200x...

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Page 44: ...c Copyright 2009 Body Solid All rights reserved Body Solid reserves the right to change design and specifications when we feel it will improve the product Body Solid machines maintain several patente...

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