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  18

H a r d w a r e  

( T o   S c a l e )

  55

Part# 11 

3/8” x 1 3/4”   

Allen Head Bolt 

 

 

Qty. 2

2

(shown in actual size)

GDCC200   HARDWARE

A11. 

3/8” x 1 3/4” Allen Head Bolt

...2PCS

B1

. 3/8" NYLON LOCK NUT...

2PCS

B2

. M10 NYLON LOCK NUT...

26PCS

B3

. 1/2" NYLON LOCK NUT...

4PCS

B4

. 1/2" X13 NUT...

2PCS

B5

. M12 NYLON LOCK NUT...

4PCS

mm

inch

0

60

10

30

50

40

20

60

130

120

110

100

90

80

70

140

150

10

1"

6"

4"

3"

5"

2"

0

0

A7. 

Weight Stack Pin (8250-071)

...2PCS

2

(shown in actual size)

GDCC200   HARDWARE

A11. 

3/8” x 1 3/4” Allen Head Bolt

...2PCS

B1

. 3/8" NYLON LOCK NUT...

2PCS

B2

. M10 NYLON LOCK NUT...

26PCS

B3

. 1/2" NYLON LOCK NUT...

4PCS

B4

. 1/2" X13 NUT...

2PCS

B5

. M12 NYLON LOCK NUT...

4PCS

mm

inch

0

60

10

30

50

40

20

60

130

120

110

100

90

80

70

140

150

10

1"

6"

4"

3"

5"

2"

0

0

A7. 

Weight Stack Pin (8250-071)

...2PCS

2

(shown in actual size)

GDCC200   HARDWARE

A11. 

3/8” x 1 3/4” Allen Head Bolt

...2PCS

B1

. 3/8" NYLON LOCK NUT...

2PCS

B2

. M10 NYLON LOCK NUT...

26PCS

B3

. 1/2" NYLON LOCK NUT...

4PCS

B4

. 1/2" X13 NUT...

2PCS

B5

. M12 NYLON LOCK NUT...

4PCS

mm

inch

0

60

10

30

50

40

20

60

130

120

110

100

90

80

70

140

150

10

1"

6"

4"

3"

5"

2"

0

0

A7. 

Weight Stack Pin (8250-071)

...2PCS

2

(shown in actual size)

GDCC200   HARDWARE

A11. 

3/8” x 1 3/4” Allen Head Bolt

...2PCS

B1

. 3/8" NYLON LOCK NUT...

2PCS

B2

. M10 NYLON LOCK NUT...

26PCS

B3

. 1/2" NYLON LOCK NUT...

4PCS

B4

. 1/2" X13 NUT...

2PCS

B5

. M12 NYLON LOCK NUT...

4PCS

mm

inch

0

60

10

30

50

40

20

60

130

120

110

100

90

80

70

140

150

10

1"

6"

4"

3"

5"

2"

0

0

A7. 

Weight Stack Pin (8250-071)

...2PCS

2

(shown in actual size)

GDCC200   HARDWARE

A11. 

3/8” x 1 3/4” Allen Head Bolt

...2PCS

B1

. 3/8" NYLON LOCK NUT...

2PCS

B2

. M10 NYLON LOCK NUT...

26PCS

B3

. 1/2" NYLON LOCK NUT...

4PCS

B4

. 1/2" X13 NUT...

2PCS

B5

. M12 NYLON LOCK NUT...

4PCS

mm

inch

0

60

10

30

50

40

20

60

130

120

110

100

90

80

70

140

150

10

1"

6"

4"

3"

5"

2"

0

0

A7. 

Weight Stack Pin (8250-071)

...2PCS

Part# 11 

 

3/8

” x 1 

3/4

” 

 

Allen Head Bolt 

 

Qty. 2

2

(shown in actual size)

GDCC200   HARDWARE

A11. 

3/8” x 1 3/4” Allen Head Bolt

...2PCS

B1

. 3/8" NYLON LOCK NUT...

2PCS

B2

. M10 NYLON LOCK NUT...

26PCS

B3

. 1/2" NYLON LOCK NUT...

4PCS

B4

. 1/2" X13 NUT...

2PCS

B5

. M12 NYLON LOCK NUT...

4PCS

mm

inch

0

60

10

30

50

40

20

60

130

120

110

100

90

80

70

140

150

10

1"

6"

4"

3"

5"

2"

0

0

A7. 

Weight Stack Pin (8250-071)

...2PCS

Part# 12 

 

3/8

” 

 

 

Nylon Nut   

 

Qty. 2

Part# 13 

 

M10   

 

Nylon Nut   

 

Qty. 25

Part# 14 

 

1/2

” 

 

 

Nylon Nut   

 

Qty. 4

Part# 15 

 

1/2

” x 13mm   

Nut   

 

 

Qty. 2

2

(shown in actual size)

GDCC200   HARDWARE

A11. 

3/8” x 1 3/4” Allen Head Bolt

...2PCS

B1

. 3/8" NYLON LOCK NUT...

2PCS

B2

. M10 NYLON LOCK NUT...

26PCS

B3

. 1/2" NYLON LOCK NUT...

4PCS

B4

. 1/2" X13 NUT...

2PCS

B5

. M12 NYLON LOCK NUT...

4PCS

mm

inch

0

60

10

30

50

40

20

60

130

120

110

100

90

80

70

140

150

10

1"

6"

4"

3"

5"

2"

0

0

A7. 

Weight Stack Pin (8250-071)

...2PCS

2

(shown in actual size)

GDCC200   HARDWARE

A11. 

3/8” x 1 3/4” Allen Head Bolt

...2PCS

B1

. 3/8" NYLON LOCK NUT...

2PCS

B2

. M10 NYLON LOCK NUT...

26PCS

B3

. 1/2" NYLON LOCK NUT...

4PCS

B4

. 1/2" X13 NUT...

2PCS

B5

. M12 NYLON LOCK NUT...

4PCS

mm

inch

0

60

10

30

50

40

20

60

130

120

110

100

90

80

70

140

150

10

1"

6"

4"

3"

5"

2"

0

0

A7. 

Weight Stack Pin (8250-071)

...2PCS

2

(shown in actual size)

GDCC200   HARDWARE

A11. 

3/8” x 1 3/4” Allen Head Bolt

...2PCS

B1

. 3/8" NYLON LOCK NUT...

2PCS

B2

. M10 NYLON LOCK NUT...

26PCS

B3

. 1/2" NYLON LOCK NUT...

4PCS

B4

. 1/2" X13 NUT...

2PCS

B5

. M12 NYLON LOCK NUT...

4PCS

mm

inch

0

60

10

30

50

40

20

60

130

120

110

100

90

80

70

140

150

10

1"

6"

4"

3"

5"

2"

0

0

A7. 

Weight Stack Pin (8250-071)

...2PCS

2

(shown in actual size)

GDCC200   HARDWARE

A11. 

3/8” x 1 3/4” Allen Head Bolt

...2PCS

B1

. 3/8" NYLON LOCK NUT...

2PCS

B2

. M10 NYLON LOCK NUT...

26PCS

B3

. 1/2" NYLON LOCK NUT...

4PCS

B4

. 1/2" X13 NUT...

2PCS

B5

. M12 NYLON LOCK NUT...

4PCS

mm

inch

0

60

10

30

50

40

20

60

130

120

110

100

90

80

70

140

150

10

1"

6"

4"

3"

5"

2"

0

0

A7. 

Weight Stack Pin (8250-071)

...2PCS

2

(shown in actual size)

GDCC200   HARDWARE

A11. 

3/8” x 1 3/4” Allen Head Bolt

...2PCS

B1

. 3/8" NYLON LOCK NUT...

2PCS

B2

. M10 NYLON LOCK NUT...

26PCS

B3

. 1/2" NYLON LOCK NUT...

4PCS

B4

. 1/2" X13 NUT...

2PCS

B5

. M12 NYLON LOCK NUT...

4PCS

mm

inch

0

60

10

30

50

40

20

60

130

120

110

100

90

80

70

140

150

10

1"

6"

4"

3"

5"

2"

0

0

A7. 

Weight Stack Pin (8250-071)

...2PCS

Part# 16 

 

M12   

 

Nylon Nut   

 

Qty. 4

2

(shown in actual size)

GDCC200   HARDWARE

A11. 

3/8” x 1 3/4” Allen Head Bolt

...2PCS

B1

. 3/8" NYLON LOCK NUT...

2PCS

B2

. M10 NYLON LOCK NUT...

26PCS

B3

. 1/2" NYLON LOCK NUT...

4PCS

B4

. 1/2" X13 NUT...

2PCS

B5

. M12 NYLON LOCK NUT...

4PCS

mm

inch

0

60

10

30

50

40

20

60

130

120

110

100

90

80

70

140

150

10

1"

6"

4"

3"

5"

2"

0

0

A7. 

Weight Stack Pin (8250-071)

...2PCS

Содержание GDCC250.1

Страница 1: ...e of Contents Dimensions p 2 ReferenceDrawings p 3 ImportantSafetyInstructions p 4 BeforeYouBegin p 5 Preparations p 6 AssemblyInstructions p 7 25 Accessories p 26 27 Warning Safety Maintenance p 28 31 ExerciseTips p 32 51 MainframePartsList p 52 HardwareList p 52 53 Hardware ToScale p 54 57 ExplodedViewDiagram p 58 59 ...

Страница 2: ...e GDCC250 could be more depending on the user 2 5 13 7 6 11 16 Suggested usage space Dimensions Height D i m e n s i o n s The room layout diagram below will help you decide the best placement for your GDCC250 The dimensions of the GDCC250 are Width 2 5 X Length 13 7 The ceiling height requirement for the GDCC250 is 6 11 The usage space is Width 5 X Length 16 The usage space is the overall space n...

Страница 3: ...otice Even though we have prepared this manual with extreme care neither the publisher nor the author can accept responsibility for any errors in or omission from the information given by by G D C C 2 5 0 R e f e r e n c e D r a w i n g s G D C C 2 5 0 R e f e r e n c e D r a w i n g s R e f e r e n c e D r a w i n g s R e f e r e n c e D r a w i n g s ...

Страница 4: ...sembly please take the time to read the instructions thoroughly m 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 m Assemble and operate the GDCC250 on a solid level surface Locate the unit a few feet from the walls or furniture to...

Страница 5: ... perior products are released from our factories Please take the time to carefully read through this manual thoroughly Instructions contained in this document are not intended to cover all details or variations possible with Body Solid equipment or to cover every contingency that may be met in conjunction with installation operation maintenance or troubleshooting of the equipment Even though we ha...

Страница 6: ...malfunctions Provide ample space around the machine Open space around the machine allows for easier access Insert all bolts in the same direction For aesthetic purpos es insert all bolts in the same direction unless specified in text or illustrations to do otherwise Leave room for adjustments Tighten fasteners such as bolts nuts and screws so the unit is stable but leave room for adjustments Do no...

Страница 7: ...ieces may have extra holes that you will not use Use only those holes indicated in the instructions and il lustrations NOTE To find out the length of a particular bolt measure its shank the long narrow part beneath the head Refer to the 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 experi...

Страница 8: ...ress Arm Support N as shown in diagram 2 using One 46 M10 x 185 hex head bolt Two 12 metal spacer One 56 M10 nylon lock nut Two 109 M10 washer D See diagram 1 Feed Cable 96 above Pulley A4 already installed Route Cable 96 around Pulley A4 and feed back between Pulley A4 and Pulley A6 already installed E Route Cable 96 around Pulley A5 as shown in diagram 1 and attach Pulley A5 to Seated Press Arm ...

Страница 9: ...U C C C C T T T T I I I I O O O O N N N N S S S S V e r s i o n 0 7 1 0 G G G G D D D D C C C C C C C C 2 2 2 2 5 5 5 5 0 0 0 0 1 1 1 1 A A A A S S S S S S S S E E E E M M M M B B B B L L L L Y Y Y Y I I I I N N N N S S S S T T T T R R R R U U U U C C C C T T T T I I I I O O O O N N N N S S S S V e r s i o n 0 7 1 0 G G G G D D D D C C C C C C C C 2 2 2 2 5 5 5 5 0 0 0 0 1 1 1 1 A A A A S S S S S ...

Страница 10: ...me B using One 5 M10x45 hex head bolt Two 19 M10 washer One 13 M10 nylon nut D Connect Pulley 6 25 to Top Frame B and secure using One 6 M10x85 hex head bolt One 37 steel bushing One 29 steel bushing One 13 M10 nylon nut E Place Top Frame B onto Upright Frame F and Guide Post G and secure using Two 9 M8x20 hex head bolt Two 8 M8x15 hex head bolt Two 21 M8 washer Two 20 M8 arc washer Two 6 M10x80 h...

Страница 11: ...E E M M M M B B B B L L L L Y Y Y Y I I I I N N N N S S S S T T T T R R R R U U U U C C C C T T T T I I I I O O O O N N N N S S S S V e r s i o n 0 7 1 0 G G G G D D D D C C C C C C C C 2 2 2 2 5 5 5 5 0 0 0 0 1 1 1 1 A A A A S S S S S S S S E E E E M M M M B B B B L L L L Y Y Y Y I I I I N N N N S S S S T T T T R R R R U U U U C C C C T T T T I I I I O O O O N N N N S S S S V e r s i o n 0 7 1 0 ...

Страница 12: ...3 8 x 1 3 4 allen head bolt One 22 3 8 spring washer H Thread Pulley Holder 54 into Selector Bar 53 a minimum of 1 2 using One 15 nut One 23 spring washer I Slide Pulley 25 into Pulley Holder 54 and secure using One 5 M10x45 hex head bolt Two 19 M10 washer One 13 M10 nylon nut J Slide the Top Plate Assembly just constructed onto Guide Rods 52 K Slide Shaft Collars 32 onto Guide Rods 52 L Bring Gui...

Страница 13: ...3 15 53 54 51 11 38 7 35 50 57 PAGE 7 22 44 B A 28 18 10 32 19 52 52 RIGHT SIDE ASSEMBLY G G G G D D D D C C C C C C C C 2 2 2 2 5 5 5 5 0 0 0 0 1 1 1 1 A A A A S S S S S S S S E E E E M M M M B B B B L L L L Y Y Y Y I I I I N N N N S S S S T T T T R R R R U U U U C C C C T T T T I I I I O O O O N N N N S S S S V e r s i o n 0 7 1 0 G G G G D D D D C C C C C C C C 2 2 2 2 5 5 5 5 0 0 0 0 1 1 1 1 A...

Страница 14: ...d feed down through the hole in the small arm sticking out of Angled Support Frame E mm Inch 0 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 0 1 2 3 4 5 6 Lat Pulldown Cable 96 Ball Stop End Metal Ball End 4915 mm 16 1 5 NOTE All pulleys in this step are 4 1 4 diameter except where noted in Diagram 1 and Diagram 2 Leave all pulley bolts hand tight until Step 14 is completed S T E P Be careful...

Страница 15: ... R R U U U U C C C C T T T T I I I I O O O O N N N N S S S S V e r s i o n 0 7 1 0 G G G G D D D D C C C C C C C C 2 2 2 2 5 5 5 5 0 0 0 0 1 1 1 1 A A A A S S S S S S S S E E E E M M M M B B B B L L L L Y Y Y Y I I I I N N N N S S S S T T T T R R R R U U U U C C C C T T T T I I I I O O O O N N N N S S S S V e r s i o n 0 7 1 0 G G G G D D D D C C C C C C C C 2 2 2 2 5 5 5 5 0 0 0 0 1 1 1 1 A A A A...

Страница 16: ...ne 56 M10 nylon lock nut Two 109 M10 washer D See diagram 1 Feed Cable 96 above Pulley A4 already installed Route Cable 96 around Pulley A4 and feed back between Pulley A4 and Pulley A6 already installed E Route Cable 96 around Pulley A5 as shown in diagram 1 and attach Pulley A5 to Seated Press Arm Support N as shown in diagram 2 using One 46 M10 x 185 hex head bolt Two 12 metal spacer One 56 M10...

Страница 17: ...5 5 5 0 0 0 0 1 1 1 1 A A A A S S S S S S S S E E E E M M M M B B B B L L L L Y Y Y Y I I I I N N N N S S S S T T T T R R R R U U U U C C C C T T T T I I I I O O O O N N N N S S S S V e r s i o n 0 7 1 0 G G G G D D D D C C C C C C C C 2 2 2 2 5 5 5 5 0 0 0 0 1 1 1 1 A A A A S S S S S S S S E E E E M M M M B B B B L L L L Y Y Y Y I I I I N N N N S S S S T T T T R R R R U U U U C C C C T T T T I I ...

Страница 18: ... Make sure the pre drilled holes are positioned closest to Top Frame B B Insert three End Caps 33 into Top Frame B as shown C Connect Pulley 3 25 to Top Frame B using One 5 M10x45 hex head bolt Two 19 M10 washer One 13 M10 nylon nut D Connect Pulley 6 25 to Top Frame B and secure using One 6 M10x85 hex head bolt One 37 steel bushing One 29 steel bushing One 13 M10 nylon nut E Place Top Frame B ont...

Страница 19: ... L L L Y Y Y Y I I I I N N N N S S S S T T T T R R R R U U U U C C C C T T T T I I I I O O O O N N N N S S S S V e r s i o n 0 7 1 0 G G G G D D D D C C C C C C C C 2 2 2 2 5 5 5 5 0 0 0 0 1 1 1 1 A A A A S S S S S S S S E E E E M M M M B B B B L L L L Y Y Y Y I I I I N N N N S S S S T T T T R R R R U U U U C C C C T T T T I I I I O O O O N N N N S S S S V e r s i o n 0 7 1 0 LEFT SIDE ASSEMBLY S ...

Страница 20: ...ubber Donuts 35 and into Base Frame A F Slide Weight Stack Plates 57 onto Guide Rods 52 one at a time G Connect Selector Bar 53 to Top Plate 51 using One 11 3 8 x 1 3 4 allen head bolt One 22 3 8 spring washer H Thread Pulley Holder 54 into Selector Bar 53 a minimum of 1 2 using One 15 nut One 23 spring washer I Slide Pulley 25 into Pulley Holder 54 and secure using One 5 M10x45 hex head bolt Two ...

Страница 21: ...4 15 23 53 51 11 22 44 7 38 35 50 57 A 4 28 25 28 13 2 18 27 18 12 B G G G G D D D D C C C C C C C C 2 2 2 2 5 5 5 5 0 0 0 0 1 1 1 1 A A A A S S S S S S S S E E E E M M M M B B B B L L L L Y Y Y Y I I I I N N N N S S S S T T T T R R R R U U U U C C C C T T T T I I I I O O O O N N N N S S S S V e r s i o n 0 7 1 0 G G G G D D D D C C C C C C C C 2 2 2 2 5 5 5 5 0 0 0 0 1 1 1 1 A A A A S S S S S S S...

Страница 22: ...96 above the Top Frame F and then down through the second opening where pulley A2 will be installed Pull the entire length of cable through B See diagram 2 Insert two Pulleys 15 Pulleys A1 and A2 into Top Frame F under Cable 96 and attach using for each pulley One 48 M10 x65 hex head bolt Two 13 pulley spacer One 56 M10 nylon lock nut C Route Cable 96 around Pulley A3 as shown in diagram 1 and att...

Страница 23: ...I I N N N N S S S S T T T T R R R R U U U U C C C C T T T T I I I I O O O O N N N N S S S S V e r s i o n 0 7 1 0 G G G G D D D D C C C C C C C C 2 2 2 2 5 5 5 5 0 0 0 0 1 1 1 1 A A A A S S S S S S S S E E E E M M M M B B B B L L L L Y Y Y Y I I I I N N N N S S S S T T T T R R R R U U U U C C C C T T T T I I I I O O O O N N N N S S S S V e r s i o n 0 7 1 0 G G G G D D D D C C C C C C C C 2 2 2 2 ...

Страница 24: ...led hardware in order to install the Cross Frame Assembly Six 6 M10x80 hex head bolt Eight 19 M10 washer Six 13 M10 nylon nut Four 37 26 5mm steel bushing D Install the Cross Frame Assemnly onto Top Frame B and secure using Six 6 M10x80 hex head bolt Eight 19 M10 washer Six 13 M10 nylon nut Four 37 26 5mm steel bushing E Insert four Round Cap 45 into Right Side Upright Frame F and four Rounf End C...

Страница 25: ... 13 PAGE 12 E B 19 6 37 19 6 19 37 6 37 13 45 B 13 19 37 45 13 F F 25 S T E P 9 Above shows Step 9 assembled and completed Left Side Right Side S T E P Above shows STEP 8 assembled and completed C H 13 19 3 6 19 13 E B 19 6 37 19 6 19 37 6 37 13 45 B 13 19 37 45 13 F F ...

Страница 26: ...owing page of adjustments will help you to familiarize yourself with your new gym We hope you are completely satisfied with this product and wish you many years of enjoyment A A B B C D C D J J 35 50 10 32 13 25 11 10 32 15 23 53 35 52 13 13 19 19 19 6 6 2 18 12 18 33 33 33 B 27 13 19 25 19 5 13 28 28 25 13 25 29 3 19 8 9 20 9 21 21 20 8 8 20 9 21 20 8 21 9 34 34 3 13 19 25 G 50 19 1 7 F 52 51 KEY...

Страница 27: ...13 19 25 G 36 30 50 19 13 13 19 13 19 7 2 8 9 21 8 20 9 21 F 52 51 nside 31 A B C D E F G H I J 44 43 41 19 D 24 16 14 17 17 1 28 45 45 28 45 45 41 24 31 16 26 17 1 14 17 5 19 19 22 10 10 10 55 46 A 39 54 38 42 47 26 4 61 63 62 65 66 E 67 57 60 60 Diagram 2 Ankle Strap Installation Insert tension cable before installing upper pulley 26 13X2 25 1X2 17X4 14X2 26X2 31X2 D G 36 30 55 39 Diagram 1 Hand...

Страница 28: ...m 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 for Maintenance Be sure that all users carefully read and understand all warning safety and maintenance labels on the machine before each use Failure to do so may result...

Страница 29: ...reakage Nothing short of a thorough careful daily inspection constitutes an adequate safety program Warning Safety and Maintenance of Cables Although Body Solid provides the highest quality of materials and workmanship in its products the fact remains that component parts eventually wear out over time and with use This is particularly true with reference to pliable moving parts such as cables In s...

Страница 30: ...sers on the fundamentals of strength training CABLES m 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 m Visually inspect the cables for fraying cracking peeling or discoloration m Check slack in cables and re adj...

Страница 31: ...LSTERY WIPE DOWN AND DRY 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 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 G...

Страница 32: ...dequate 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 an...

Страница 33: ... 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 ...

Страница 34: ...efore 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 a...

Страница 35: ...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 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 se...

Страница 36: ...ild 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...

Страница 37: ... 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 minute...

Страница 38: ...nd 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 wil...

Страница 39: ...st period between sets should be from 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 fo...

Страница 40: ...d 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...

Страница 41: ...uteus 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...

Страница 42: ...42 ...

Страница 43: ...43 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 ...

Страница 44: ...44 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 ...

Страница 45: ...45 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 ...

Страница 46: ...st 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 B...

Страница 47: ...le 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 ...

Страница 48: ... 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 STRETCHING WARM UP COOL DOWN SIDES Side Bend with Straight Arms MUSCLE S AFFECTED external oblique latissimus dorsi and serratus anteri...

Страница 49: ...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 ...

Страница 50: ...er 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 secon...

Страница 51: ...o 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 this...

Страница 52: ...071 8 8 Hex Head Bolt PREINSTALLED M8x15 9 8 Hex Head Bolt PREINSTALLED M8x20 10 10 Allen Screw PREINSTALLED M8x8 11 2 Allen Head Bolt 3 8 x 1 3 4 12 2 Nylon Nut 3 8 13 25 Nylon Nut M10 14 4 Nylon Nut 1 2 15 2 Nut 1 2 x 13 mm 16 4 Nylon Nut PREINSTALLED M12 17 8 Washer 1 2 ID 18 4 Washer 3 8 ID 19 28 Washer M10 ID 20 8 Arc Washer PREINSTALLED M8 21 8 Washer PREINSTALLED M8 ID 22 2 Spring Washer 3 ...

Страница 53: ...065 44 2 Weight Stack Stickers 9440 047 45 8 Round Cap 9211 061 47 2 Ankle Strap 50NAS2 48 2 Poster Clips 9219 012 49 1 GDCC250 Poster 9420 045 50 4 Weight Stack Riser 51 2 TOP PLATE 52 4 Guide Rod 53 2 Selector Bar 54 2 Pulley Holder 55 2 Double Pulley Holder 57 30 40 weight stack 58 4 foam grip 9162 041 59 4 round end cap 9211 023 60 2 Pinch Points Sticker 9440 117 61 2 Warning Sticker 9440 103 ...

Страница 54: ...ead Bolt 6PCS GDCC200 HARDWARE shown in actual size mm 0 60 10 30 50 40 20 60 130 120 110 100 90 80 70 140 150 10 0 A1 1 2 x 50mm Hex Head Bolt 4PCS A2 3 8 x 3 Hex Head Bolt 2PCS A3 M10x75 Hex Head Bolt 14PCS A4 M10x65 Hex Head Bolt 2PCS A5 M10x45 Hex Head Bolt 4PCS A6 M10x80 Hex Head Bolt 6PCS GDCC200 HARDWARE shown in actual size mm 0 60 10 30 50 40 20 60 130 120 110 100 90 80 70 140 150 10 0 A1...

Страница 55: ...NYLON LOCK NUT mm inch 0 60 10 30 50 40 20 60 130 120 110 100 90 80 70 140 150 10 1 6 4 3 5 2 0 0 A7 Weight Stack Pin 8250 071 2PCS Part 12 3 8 Nylon Nut Qty 2 Part 13 M10 Nylon Nut Qty 25 Part 14 1 2 Nylon Nut Qty 4 Part 15 1 2 x 13mm Nut Qty 2 2 A11 3 8 x 1 3 4 Allen Head Bolt 2PCS B1 3 8 NYLON LOCK NUT 2PCS B2 M10 NYLON LOCK NUT 26PCS B3 1 2 NYLON LOCK NUT 4PCS B4 1 2 X13 NUT 2PC B5 M12 NYLON L...

Страница 56: ...10 100 90 80 70 10 0 Part 17 1 2 ID Washer Qty 8 Part 18 3 8 ID Washer Qty 4 Part 19 M10 ID Washer Qty 38 Part 22 3 8 Spring Washer Qty 2 GDCC200 HARDWARE shown in actual size C1 1 2 ID Washer 8PCS C2 3 8 ID Washer 4PCS C3 M10 ID Washer 40PCS C6 3 8 Spring Washer 2PCS C7 1 2 Spring Washer C8 M12 Washer 4PCS mm 0 60 10 30 50 40 20 60 130 120 110 100 90 80 70 1 10 0 GDCC200 HARDWARE shown in actual ...

Страница 57: ...asher 2PCS C8 M12 Washer 4PCS 60 0 30 50 40 20 60 130 120 110 100 90 80 70 140 150 0 1 6 4 3 5 2 GDCC200 HARDWARE shown in actual size ID Washer 8PCS ID Washer 4PCS ID Washer 40PCS Spring Washer 2PCS C7 1 2 Spring Washer 2PCS C8 M12 Washer 4PCS 60 0 30 50 40 20 60 130 120 110 100 90 80 70 140 150 0 Part 23 1 2 Spring Washer Qty 2 Part 24 M12 Washer Qty 4 ...

Страница 58: ...17 C3 J C8 B5 B3 C1 D2 C1 A1 D4 A4 D21 D21 D4 D21 D21 D17 C8 D7 B5 D2 C1 A1 B3 C1 A5 C3 C3 C6 B2 C3 A10 A10 A10 A C6 D22 D22 D C C D15 B D1 D B D14 D D18 E x p l o d e d V i e w D i a g r a m A A B B C C D D I I J J 34 34 33 3 34 3 19 34 31 35 3 3 19 29 19 13 19 13 13 29 19 25 34 13 13 19 19 K 39 30 36 10 32 13 19 25 19 5 G 11 22 38 7 10 3 19 13 13 19 19 19 6 6 E C H 19 3 19 3 3 19 19 13 13 19 13 ...

Страница 59: ... 9 21 F 9 8 20 21 8 20 9 21 50 50 35 35 54 6 6 19 42 52 52 2 27 18 12 18 33 33 33 6 37 4 28 5 25 19 13 13 13 EXPLODED VIEW DIAGRAM GDCC250 1 25 25 51 45 45 45 45 0 37 44 17 1 39 30 1 17 26 17 14 16 24 41 41 42 16 14 17 17 1 43 31 31 D 10 10 10 34 33 34 19 13 25 19 3 29 3 29 13 13 19 19 3 34 34 19 3 3 19 13 19 13 19 34 J 34 19 28 19 32 36 24 G 62 62 26 65 65 47 47 61 63 K 61 63 60 67 66 55 31 57 A ...

Страница 60: ...opyright 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 patented and patent pending features and designs All rights reserved on all design patents and utility patents by ...

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