Body Solid Home Gym FID 46 User Manual

Body-Solid

F I D 4 6

F l a t / I n c l i n e / D e c l i n e

B e n c h

Table of Contents

SSaaffeettyyIInnssttrruuccttiioonnss .................................. pp..33

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

SSaaffeettyyIInnssttrruuccttiioonnss .................................. pp..33

AAsssseemmbbllyyIInnssttrruuccttiioonnss ........................ pp..33--1100

Assembly Instructions . . . . . . . . . . . . p .3-10

AAsssseemmbbllyyIInnssttrruuccttiioonnss ........................ pp..33--1100

WWaarrnniinngg,,SSaaffeettyy&&MMaaiinntteennaannccee ............ pp..1111

Warning, Safety & Maintenance . . . . . . p. 11

WWaarrnniinngg,,SSaaffeettyy&&MMaaiinntteennaannccee ............ pp..1111

SSaaffeettyyGGuuiiddeelliinneess .................................. pp..1122

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

SSaaffeettyyGGuuiiddeelliinneess .................................. pp..1122

PPhhrraasseess,,TTeerrmmss,,TTiippss&&GGuuiiddeelliinneess ....pp..1133--1144

Phrases, Terms, Tips & Guidelines . .p. 13-14

PPhhrraasseess,,TTeerrmmss,,TTiippss&&GGuuiiddeelliinneess ....pp..1133--1144

NNuuttrriittiioonn ..................................................pp..1155

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

NNuuttrriittiioonn ..................................................pp..1155

EExxeerrcciisseePPrreessccrriippttiioonn ..............................pp..1166

Exercise Prescription . . . . . . . . . . . . . . .p. 16

EExxeerrcciisseePPrreessccrriippttiioonn ..............................pp..1166

TTrraaiinniinnggTTiippss ..........................................pp..1177

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

TTrraaiinniinnggTTiippss ..........................................pp..1177

CCoommmmoonnTTrraaiinniinnggMMiissttaakkeess ....................pp..1188

Common Training Mistakes . . . . . . . . . .p. 18

CCoommmmoonnTTrraaiinniinnggMMiissttaakkeess ....................pp..1188

SSeettttiinnggUUppYYoouurrPPeerrssoonnaallPPrrooggrraamm ..........pp..1199

Setting Up Your Personal Program . . . . .p.19

SSeettttiinnggUUppYYoouurrPPeerrssoonnaallPPrrooggrraamm ..........pp..1199

DDeetteerriinneeYYoouurrTTrraaiinniinnggMMeetthhoodd................pp..2200

Deterine Your Training Method . . . . . . . .p. 20

DDeetteerriinneeYYoouurrTTrraaiinniinnggMMeetthhoodd................pp..2200

EExxeerrcciisseeTTiippss ..........................................pp..2211

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

EExxeerrcciisseeTTiippss ..........................................pp..2211

AAnnaattoommyyCChhaarrtt ........................................pp..2222

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

AAnnaattoommyyCChhaarrtt ........................................pp..2222

FFiittnneessssGGooaallss ..........................................pp..2233

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

FFiittnneessssGGooaallss ..........................................pp..2233

EExxeerrcciisseeLLoogg ......................................pp..2244--2266

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

EExxeerrcciisseeLLoogg ......................................pp..2244--2266

SSttrreettcchhiinngg&&FFlleexxiibbiilliittyy ..........................pp..2277

Stretching & Flexibility . . . . . . . . . . . . .p. 27

SSttrreettcchhiinngg&&FFlleexxiibbiilliittyy ..........................pp..2277

SSttrreettcchhiinngg&&WWaarrmm--UUpp//CCooooll--DDoowwnn ..pp..2288--3377

Stretching & Warm-Up / Cool-Down .p. 28-37

SSttrreettcchhiinngg&&WWaarrmm--UUpp//CCooooll--DDoowwnn ..pp..2288--3377

BBuuiillddTThheeUUllttiimmaatteeFFiittnneessssCCeenntteerr ..........pp..3388

Build The Ultimate Fitness Center . . . . .p. 38

BBuuiillddTThheeUUllttiimmaatteeFFiittnneessssCCeenntteerr ..........pp..3388

NNootteess ................................................pp..3399--4400

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

NNootteess ................................................pp..3399--4400

RReeffeerreenncceeDDrraawwiinnggss ........................ pp..4411--4422

Reference Drawings . . . . . . . . . . . . p. 41-42

RReeffeerreenncceeDDrraawwiinnggss ........................ pp..4411--4422

HHaarrddwwaarreeDDiiaaggrraammss .......................... pp..4422--4433

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

HHaarrddwwaarreeDDiiaaggrraammss .......................... pp..4422--4433

MMaaiinnffrraammeePPaarrttssLLiisstt,,

Mainframe Parts List,

MMaaiinnffrraammeePPaarrttssLLiisstt,,

HHaarrddwwaarreePPaarrttssLLiisstt,,PPaaddssLLiisstt&&

Hardware Parts List, Pads List &

LLaabbeellss//DDeeccaallssLLiisstt .............................. pp..4444

Labels / Decals List . . . . . . . . . . . . . . . p. 44

EExxppllooddeeddVViieewwDDiiaaggrraamm ........................ pp..4455

Exploded View Diagram . . . . . . . . . . . . p. 45

F I D 4 6

A s s e m b l y

I n s t r u c t i o n s

O W N E R ’S

M A N U A L

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

You must review and follow the instructions in this Owner’s Manual. If you do not assemble and use the

PowerLIFT FID Bench according to these guidelines, you could void the Body-Solid warranty.

Assembly of the PowerLIFT FID Bench takes professional installers about 45 minutes to complete. If this is

the first time you have assembled this type of equipment, plan on significantly more time.

Professional installers are recommended.

However, if you acquire the appropriate tools and follow the assembly steps sequentially, the process will take

time, but is fairly easy.

Required Tools

Assembly Tips

The tools that you must obtain before assembling • The PowerLIFT FID Bench comes in one box. Be

the PowerLIFT FID Bench include:

careful to assemble components in the sequence

presented in this guide.

6mm Hex Key (you need two)

14mm Open-End Wrench

17mm Open-End Wrench

14mm Box Wrench

• With so many assembled parts, proper alignment and

adjustment is critical. While tightening the nuts and

bolts, be sure to leave room for adjustments.

• Read all “Notes” on each page before beginning

each step.

17mm Box Wrench

• While you may be able to assemble the PowerLIFT

bench using the illustrations only, important safety

notes and other tips are included in the text.

Installation Requirements

Follow these installation requirements when assembling

the PowerLIFT FID Bench:

Fill out and mail warranty card.

•

IMPORTANT!

Set up the PowerLIFT bench on a solid, flat surface.

A smooth, flat surface under the bench helps keep it

level. A level bench has fewer malfunctions.

• Before you begin you should fold out pages 42 and 43.

This is a quick reference guide that shows all hardware

parts (in actual size) along with the corresponding

key numbers on the assembly instructions.

Provide ample space around the bench. Open

space around the bench allows for easier access.

•

Insert all bolts in the same direction. For aesthetic

purposes, 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 not fully tighten fasteners

until instructed in the assembly steps to do so.

•

Do not fully tighten bolts until

instructed to do so.

CAUTION: Obtain assistance! Do not attempt to assemble

the PowerLIFT Gym by yourself. Review the Installation

Requirements before proceeding with the following steps.

Note: Due to continuing 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 responsibility for any errors in, or

omission from, the information given.

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S T E P

Be careful to assemble all components

in the sequence they are presented.

IMPORTANT! Before you begin you should

fold-out pages 42 and 43.

This is a quick reference guide that shows all hardware parts (in actual size)

along with the corresponding key numbers on the assembly instructions.

Attach front leg (A) to mainframe (B) with brace plate (D) as shown using:

two 29 (square neck carriage bolt 10mm x 95mm)

two 36 (flat washer 10mm)

two 32 (nylon lock nut 10mm)

Attach back leg (C) to mainframe (B) with brace plate (D) as shown using:

two 29 (square neck carriage bolt 10mm x 95mm)

two 36 (flat washer 10mm)

two 32 (nylon lock nut 10mm)

Attach chrome adjustment tube (F) to the front of the mainframe (B) with the adjustment holes facing

out on the left side as shown. Use the following:

one 24 (hex bolt 10mm x 80mm partial thread)

two 36 (flat washer 10mm)

one 32 (nylon lock nut 10mm)

Slide adjustment carriage (E) over chrome adjustment tube (F) as shown with the pop pin knob on the left

side of the bench. (You may have to unscrew the pop pin to slide it on to the chrome adjustment tube).

Attach seat pivot (G) to mainframe (B) using:

one 23 (hex bolt 10mm x 110mm partial thread)

two 36 (flat washer 10mm)

one 32 (nylon lock nut 10mm)

Inch

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S T E P

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S T E P

Be careful to assemble all components

in the sequence they are presented.

See Note 1. Install 210mm (8 1/4”) long bolt (21) thru left side of seat brace (H), and then seat pivot (G), and

then thru right side seat brace (H), using the center hole on each seat brace as shown. Use the following:

one 21 (hex bolt 10mm x 210mm partial thread)

two 36 (flat washer 10mm)

one 32 (nylon lock nut 10mm)

See Note 2. Install 165mm (6 1/2”) bolt (22) thru the lower hole on the left side of back brace (J),

and then thru the adjustment carriage (E), and then thru the right side of back brace (J) as shown using:

one 22 (hex bolt 10mm x 165mm partial thread)

two 36 (flat washer 10mm)

one 32 (nylon lock nut 10mm)

See Note 3. Install 165mm (6 1/2") bolt (22) thru left side of back brace (J), and thru back pivot on

mainframe (B), and then thru right side of back brace (J) as shown using:

one 22 (hex bolt 10mm x 165mm partial thread)

two 36 (flat washer 10mm)

one 32 (nylon lock nut 10mm)

See Note 4. Connect seat braces (H) and back braces (J). Install as shown and described using:

two 25 (hex bolt 10mm x 60mm partial thread)

four 36 (flat washer 10mm)

two 32 (nylon lock nut 10mm)

Inch

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S T E P

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S T E P

Be careful to assemble all components

in the sequence they are presented.

See Note 1. Install all four handles (K, L, M, and N) on to seat braces (H) and back braces (J).

Install as shown and described using:

eight 26 (hex bolt 10mm x 40mm full thread)

sixteen 36 (flat washer 10mm)

eight 32 (nylon lock nut 10mm)

Install seat pad (P) on to both seat braces (H). Tighten pad bolts to a snug fit. Do not

over-tighten any pad bolts. Over-tightening pad bolts will cause T-nuts in pads to strip out. Install using:

four 30 (hex bolt 8mm x 60mm partial thread)

four 37 (spring lock washer 8mm)

four 38 (flat washer 8mm)

Install back pad (Q) on to both back braces (J). Tighten pad bolts to a snug fit. Do not over-tighten any

pad bolts. Over-tightening pad bolts will cause T-nuts in pads to strip out. Install using:

four 30 (hex bolt 8mm x 60mm partial thread)

four 37 (spring lock washer 8mm)

four 38 (flat washer 8mm)

Inch

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S T E P

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S T E P

Be careful to assemble all components

in the sequence they are presented.

Slide main post (T) into main post receiver of mainframe (B). Lock in place with adjustment pin (13).

Note: this leg developer main post is adjustable to properly align the pivot point with your knee joint

and accommodate all size users.

Align pivot arm (R) with receiver of main post (T). Install pivot shaft (S) to connect the pivot arm and

main post. Secure as shown by using:

two 28 (round allen head 10mm x 20mm full thread bolt) *

two 35 (spring lock washer 10mm)

two 34 (flat washer 10mm x 30mm)

*Note: You should wrench tighten these bolts now. You will need two 6mm allen wrenches for this step. To lock pivot shaft

in place, use both allen wrenches at the same time and turn them in opposite directions to tighten.

Install Olympic adapter sleeve (8) as shown using:

one 34 (flat washer x 30mm10mm)

one 35 (spring lock washer 10mm)

one 28 (round allen head 10mm x 20mm full thread bolt) Wrench tighten this bolt now.

one 2 (plastic ball-end cap 2”)

one 12 (rubber donut)

See Note 1. Install all three roller pad bars (10) as shown. Install all six foam rollers (9) as shown.

Secure each foam roller in place using round plastic end caps (6).

At this point you should wrench tighten all bolts on the bench and the leg developer.

Do Not wrench tighten any pad bolts.

Congratulations! You are done. After assembly, you should check all functions to ensure correct

operation. If you experience problems, first recheck the assembly instructions to locate any

possible errors made during assembly. If you are unable to correct the problem, call the dealer

from whom you purchased the machine or call 1-800-556-3113 for the dealer nearest you.

Note: If any bolts seem to loosen periodically, use Loctite 242 for a long-term cure.

Inch

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S T E P

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W a r n i n g , S a f e t y & M a i n t e n a n c e

Be sure that all users carefully read and understand all

warning, safety and maintenance labels on the bench

before each use. Failure to do so may cause serious

injury. 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 you have any

questions about the operation, set up or maintenance of

this bench please call our customer service department

at 1 (800) 556-3113.

WARNING

Pay special attention to the plunger on this pop

pin. Always be sure that the plunger is fully

engaged into the hole you select. Be sure

to tighten the lock down knob by turning it

clockwise to lock it in place every time. Also, be

sure the spring in the pop pin operates freely.

Failure to do so may result in serious injury.

Shows pop pin

plunger is

fully engaged.

Shows pop pin

plunger is NOT

fully engaged.

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S a f e t y G u i d e l i n e s

Successful resistance training programs have one prominent feature in common...safety. Resistance training

has some inherent dangers, as do all physical activities. The chance of injury can be greatly reduced or

completely removed by using correct lifting techniques, proper breathing, maintaining equipment in good

working condition, and by wearing the appropriate clothing.

1. It is highly recommended that you consult your physician before beginning any exercise

program. This is especially important for individuals over the age of 35, or persons with

pre-existing health problems.

2. Always warm up before starting a workout. Try to do a total body warm up before you start. It is

especially important to warm up the specific muscle groups you are going to be using. This can

be as simple as performing a warm up set of high repetitions and light weight for each exercise.

3. Use proper form. Focus on only working the muscle groups intended for the exercise you are doing.

If there is strain elsewhere, you may need to re-evaluate the amount of weight that 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 the lifting, or

concentric phase. Never hold your breath during any part of an exercise.

5. Always wear the appropriate clothing and shoes when exercising. Wearing comfortable athletic shoes

with good support and loose fitting, breathable clothing will reduce the risk of injury.

6. Maintaining equipment in proper operating condition is of utmost importance for a safe resistance

training program. Pulleys and cables should be checked for wear frequently and replaced as needed.

Equipment should be lubricated as indicated by the manufacturer.

7. Read and study all warning labels on this machine. It is absolutely necessary that you familiarize

yourself and all others with the proper operation of this machine prior to use.

8. Keep hands, limbs, loose clothing and long hair well out of the way of all moving parts.

9. Do not attempt to lift more weight than you can control safely.

10.Inspect the machine daily for loose or worn parts. If a problem is found do not allow the machine to

be used until all parts are tightened or worn or defective parts are repaired or replaced.

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PHRASES, TERMS, TIPS

& GUIDELINES

B E G I N N E R ’ S G U I D E L I N E S

• Work out at least two times a week.

• Include six to eight exercises that train major muscle groups.

• Perform two or three sets of at least eight to 12 repetitions.

AEROBIC

EXERCISE LARGE MUSCLES FIRST

Exercise that primarily uses oxygen to burn fuel at low to moderate levels of intensity. Running

and jogging are examples of aerobic exercise.

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).

ANAEROBIC

EXERCISE PROGRAM DURATION

Exercise that primarily uses the body’s stored fuel for energy. Intense weightlifting is an

example of an anaerobic exercise.

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 and cool-down.

ATROPHY

GIVE YOUR MUSCLES A REST

Decrease of a muscle caused by the decrease in the size of its cells because of inactivity.

You’ll get the most out of strength training if you give your muscles at least 48 hours rest to

recover and rebuild between strength training workouts.

BALLISTIC STRETCHING

A stretching technique that involves a bouncing or bobbing movement during the stretch. The

final position is not held. This is not a recommended stretching technique.

HYPERTROPHY

Enlargement of a muscle caused by an increase in the size of its cells in response to weight

training.

BREATHING

Never hold your breath during any part of an exercise. Holding your breath may cause severe

intra-thoracic pressure and raise blood pressure leading to dizziness, blackout or other

complications. The rule of thumb is to exhale on exertion and inhale on the return part of the

exercise.

INTENSITY

The degree to which the body is worked during exercise.

ISOKINETIC EXERCISE

Resistance is given at a fixed velocity of movement with accommodating intensity. A machine

that moves you through an entire range of motion at a preset speed and will not change no

matter how much pressure is put forth by the individual.

CARDIOVASCULAR

Referring to the heart, lungs, and other periphery systems involved in the transport of oxygen

throughout the body.

ISOMETRIC EXERCISE

CHALLENGE YOUR MUSCLES

Contracts the muscle statically without changing its length. Example: Attempting to lift a

weight heavier than you can handle, but cannot move.

All strength training should progress gradually, using increases in weight until your goals are

reached. Then, change your workout to include increased reps or a higher weight resistance.

Alter the order of your exercises, perform multiple sets or different exercises to maintain

results or reach new goals.

ISOTONIC EXERCISE

Shortens and lengthens the muscle through a complete range of motion. This defines weight

training with full range of motion.

CHANGE ROUTINE

Beginner’s please note: If you want to make changes in the exercise routine that you do,

wait until about the six to eight week point. Advanced lifters may want to change routines to

avoid plateus in gaining size or strength.

MUSCLE FATIGUE

Fatigue is when you can’t possibly do another rep without sacrificing form.

MUSCULAR ENDURANCE

CIRCUIT TRAINING

The ability to perform repetitive muscular contractions against some resistance.

Exercise stations that consist of various combinations of weight training, flexibility, calisthenics,

and aerobic exercise.

MUSCULAR STRENGTH

The maximum force that can be applied by a muscle during a single maximum contraction.

CONCENTRIC MUSCLE ACTION

The muscle shortens while contracting against resistance.

OSTEOPOROSIS

A decrease in bone density.

ECCENTRIC MUSCLE ACTION

The muscle lengthens while contracting against resistance.

PLYOMETRIC EXERCISE

A technique that includes specific exercises which encompass a rapid stretch of a muscle

eccentrically, followed immediately by a rapid concentric contraction of that muscle for the

purpose of facilitating and developing a forceful explosive movement over a short period of

time. Examples of these are using medicine balls for upper extremity and depth jumping for

lower extremeity.

EXERCISE 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 on every second day, is adequate.

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PHRASES, TERMS, TIPS

& GUIDELINES

S T A R T I N G R E S I S T A N C E L E V E L

If you begin weight training at too high a level, you risk serious injury. You will also develop poor form,

which will hinder your efforts and discourage you. Use this as a guideline: if you cannot lift the weight

eight times with proper form, the weight is too heavy. Similarly, don’t choose too light a weight; the

last two or three repetitions of your set should be difficult.

POWER

REST INTERVAL

Power is the rate of performing work. Power during a repetition is defined as the weight lifted

times the vertical distance the weight is lifted divided by the time to complete the repetition.

Power during a repetition can be increased by lifting the same weight the same vertical distance

in a shorter period of time. Power can also be increased by lifting a heavier resistance the

same vertical distance in the same period of time as a lighter resistance.

Allow a brief pause between sets to give your 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

PROGRESS GRADUALLY

If the risk of a specific exercise exceeds its potential benefit, it is best to stay on the

conservative side. There are several ways to work specific muscle groups. Choose those that

provide minimal risk. Ask a fitness professional for guidance.

Increase reps before increasing resistance. Reduce rest intervals between sets to increase

intensity.

PROGRESSIVE RESISTANCE

ROUTINE

The principle of continually adding more weight to a specific exercise as your muscles

become stronger to adapt to the heavier weights.

The specific exercises, sets, reps and weight for a specific body part.

SET

PROPER FORM

This is a group of repetitions performed continuously without stopping. While a set can be

made up of any number of repetitions, sets typically range from 1 to 15 repetitions.

Focus on the proper motion of the exercise and concentrate on the specific muscles being

used. Do not sacrifice proper form to lift heavier weight or to perform more repetitions. Proper

form also means lifting in a smooth, fluid motion. If you feel strain elsewhere, you should

re-evaluate the amount of weight you are lifting or have a qualified professional critique your

exercise motion.

SMALL MUSCLE GROUP EXERCISE

Single joint movement and isolation exercises (i.e. bicep curls, tricep pressdowns and leg

extensions).

PROPER POSTURE

SPEED OF MOVEMENT

Maintaining proper posture will greatly reduce chances of injury and maximize exercise

benefit. When standing always keep your feet shoulder-width apart. Do not lock your knees.

Locking your knees can put unnecessary strain on them. Keep your back flat and straight,

making sure not to twist or arch it in order to complete a repetition.

Strength training movements should be slow and controlled. Do not use momentum to complete

an exercise movement. Momentum puts unnecessary stress on tendons, ligaments and joints.

Using momentum in your exercise movements does not develop increased strength.

STATIC STRETCHING

PROPER TECHNIQUE

A stretching technique that involves holding a specific muscle or muscle group at a desired

length for a certain period of time. This type of stretching is highly recommended.

To get the most out of strength training and to reduce the chance of injury, use proper weight

training techniques. These include working your muscles through their full range of motion

(but not locking any joints), lifting at a speed at which you can control the weight and stop

easily if necessary.

STOP TRAINING IF YOU FEEL PAIN

If you feel pain during a specific exercise stop immediately. Any continuation may aggravate

an existing injury. Re-evaluate your routine to make sure that you are doing a proper warm up.

Decrease the amount of weight you are lifting. Talk to a qualified personal trainer, health

professional or your doctor.

RANGE OF MOTION

Moving through a complete range of motion (ROM) allows the muscles to stretch before

contraction and increases the number of muscle fibers being recruited. This produces

maximum contraction and force. By working the full ROM, flexibility will be maintained and

possibly increased.

STRENGTH

Strength is the maximal amount of force a muscle or muscle group can generate in a

specified movement pattern at a specified velocity of movement.

REPETITION

A repetition is one complete movement of an exercise. It normally consists of two phases: the

concentric muscle action, or lifting of the resistance, and the eccentric muscle action, or

lowering of the resistance.

WARM UP

This cannot be stressed enough. Many workout-related injuries can be avoided by a proper

warm up routine. Try to do a total body warm up before you start training. A good example of

a total body warm up is using a stationary bike, treadmill, elliptical, rowing or skiing machine.

It is especially important to warm up specific muscle groups you are going to be using. Your

muscles need a 5 to 15 minute warm up as well as a brief cool down. This can be as simple

as performing a warm up set of high repetitions and light weight (25% to 50% of your training

weight) for each exercise.

REPETITION MAXIMUM (RM)

This is the maximum number of repetitions per set that can 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

for one compete repetition of an exercise. 10 RM is a lighter resistance that allows completion

of 10 (but not 11) repetitions with proper exercise technique.

WORKOUT

The routine, specific exercises, weights, sets, and reps for one or more body parts.

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NUTRITION

Good nutrition is a diet in which foods are eaten in

proper quantities and with the needed distribution of

nutrients to maintain good health. Malnutrition, on

the other hand, is the result of a diet in which

there is an underconsumption, overconsumption, or

unbalanced consumption of nutrients that leads to

disease or an increased susceptibility to disease.

What is stated in the above definitions is the fact that

proper nutrition is essential to good health. A history of

poor nutritional choices will eventually lead to poor

health consequences.

directly related to increased cardiovascular disease.

Unsaturated fats are typically liquid at room temperature.

Corn, peanut, canola, and soybean oil are sources of

unsaturated fats. It is recommended that no more than

30% of one’s diet be composed of fats. Ten percent or

less of the total calories consumed should come from

saturated fats. One way to reduce saturated fat intake

would be to substitute margarine for butter.

a decrease in the total amount of bone mineral in the

body and by a decrease in strength of the remaining

bone. This condition is most common in the elderly

but may also exist in younger people who have diets

inadequate in calcium or vitamin D or both.

Iron is another mineral that is often underconsumed

by Americans. This is especially true of women. The

oxygen-carrying properties of hemoglobin (blood)

depend on the presence of iron. Anemia is a condition

characterized by a decreased capacity to transport

oxygen in the blood, and is also common in those

lacking a sufficient amount of iron intake. Red meat

and eggs are excellent sources of iron. Additionally

spinach, lima and navy beans, and prune juice are

excellent vegetarian sources of iron.

Proteins are substances composed of carbon, hydrogen,

oxygen, and nitrogen. Proteins are made by combining

amino acids. Amino acids are nitrogen-containing

building blocks for proteins that can be used for energy.

Amino acids can combine in innumerable ways to form

proteins, and it is estimated that tens of thousands of

different types of proteins exist in the body. It is the

ordering of the amino acids that provides the unique

structure and function of proteins.

There are many substances necessary for the proper

functioning of the body. Nutrients are the substances

that the body requires for the maintenance of health,

growth, and to repair tissues. Nutrients can be divided

into six classes: carbohydrates, fats, proteins, vitamins,

minerals and water. Carbohydrates, or "carbs", are

nutrients that are composed of carbon, hydrogen and

oxygen, and are essential sources of energy in the

body. Grains, vegetables, and fruits are excellent

sources of carbohydrates. It is recommended that

at least 55% to 60% of the total number of calories

consumed come from carbohydrates (American

Diabetes Association, Diabetes & Exercise, 1990). It is

further recommended that 10% or less of the total

calories consumed come from simple sugars like a

candy bar.

Sodium, on the other hand, is a mineral that many

Americans over-consume. High sodium intake has

been linked with hypertension, as well as high blood

pressure. People can substantially reduce their

sodium intake by limiting consumption of processed

foods and decreasing the amount of salt added to

foods when cooking.

There are proteins in both meat products and plant

products. Animal sources of protein such as milk,

meat and eggs contain the eight essential amino

acids (amino acids that the body cannot synthesize

and therefore 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 adults are not as high as those

recommended for infants, children, and young adults.

Note: individuals who are training intensely will have

an increase in their protein requirements.

In conclusion...don’t forget hydration. Water is

considered an essential nutrient because of its vital

role in the normal functioning of the body. Water

contributes approximately 60% of the total body

weight and is essential in creating an environment

in which all metabolic processes occur. Water is

necessary to regulate temperature and to transport

substances throughout the body.

One of the many benefits of consuming foods that are

high in complex carbohydrates, such as rice, pasta,

and whole grain breads, is that they also typically

contain dietary fiber. Dietary fiber is a term used when

referring to substances found in plants that cannot be

broken down by the human digestive system. Although

fiber cannot be digested, it is important in helping to

avoid cancers of the digestive system, hemorrhoids,

constipation, and diverticular disease because it helps

food move quickly and easily through the digestive

system. It is recommended that people consume

20 to 30 grams of fiber per day (American Diabetes

Association, Diabetes & Exercise, 1990). Excellent

sources of dietary fiber are grains, vegetables,

legumes, and fruit.

FOLLOW THESE BASIC NUTRITIONAL GUIDELINES

FOR GAINS IN STRENGTH AND LEAN MUSCLE MASS:

Vitamins are organic substances that are essential to

the normal functioning of the human body. Although

vitamins do not contain energy to be used by the body,

these substances are essential in the metabolism of

fats, carbohydrates and proteins. Because of the

critical role vitamins play, it is necessary that they exist

in proper quantities in the body.

1. Choose your foods carefully. Try getting your

carbohydrates from sources such as rice,

vegetables, beans, whole grains, pasta and fruit.

Good protein sources include fish, chicken, turkey,

lean meat and low-fat or nonfat dairy products.

2. Minimize your fat intake.

3. Drink a minimum of 10 eight-ounce glasses of

water each day.

Minerals are inorganic molecules that serve a variety

of functions in the human body. The minerals that

appear in the largest quantities (calcium, phosphorus,

potassium, sulfur, sodium, chloride, and magnesium)

are often called macrominerals. Other minerals are

also essential to normal functioning of the body, but

because they exist in smaller quantities (chromium,

iron, copper, fluoride, iodine, manganese, molybdenum,

selenium, and zinc) they are called microminerals.

4. Eat four to six small meals a day, about three

hours apart. Small meals are more easily digested

and result in greater nutrition absorption.

5. Avoid eating junk food and fast food.

6. Time your protein intake of 40-55 grams

approximately 75 minutes after your workout.

7. Immediately following your workout, replenish

your glycogen stores with approximately

50-75 grams of carbohydrates.

Fats are an essential part of a healthy diet and serve

vital functions in the human body. Among the functions

performed by fats are temperature regulation,

protection of vital organs, distribution of some vitamins,

energy production, and formation of component parts

of cell membranes. Like carbohydrates, fats are com-

posed of carbon, hydrogen, and oxygen. However,

their chemical structure is different.

Both animals and plants provide sources of fat.

Saturated fats come primarily from animal sources

and are typically solid at room temperature. Plant

sources of saturated fats are palm oil, coconut oil,

and cocoa butter. A high intake of saturated fats is

mineral that is often consumed in inadequate

amounts by Americans is calcium. Calcium is

For more information on nutrition visit your local

library or book store. There are many excellent books

available.

mineral important in the mineralization of bone,

muscle contraction, and the transmission of nerve

impulses. Osteoporosis is a disease characterized by

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EXERCISE

PRESCRIPTION

Sets

Rest Periods Between Workouts

Sets are defined as a combination of any number of reps of one exercise. The number

of sets used in a workout is directly related to training results. Typically, two to three sets

are used by intermediate and advanced lifters to achieve optimum gains in strength.

Experts agree that multiple-set systems work best for the development of strength and

muscular endurance. Gains will be made at a faster rate by using a multiple-set

system than gains achieved through a single-set system. The use of a single set of an

exercise is recommended and very effective for individuals who are untrained or

just beginning a resistance training program. One-set programs might also be used

for simple maintenance once you are in shape. It is important to note that low-volume

set programs will increase strength in untrained individuals, but more complex

physiological adaptations, such as gains in muscle mass, tone, size, and performance

usually requires higher-volume set training for the best results. Multiple sets of an

exercise present a more intense training stimulus to the muscles during each set.

Once your desired initial fitness level has been achieved, multiple-set performances

of the exercise using the proper resistance (with specific rest periods between sets)

will take you to the next level of strength training, endurance, and muscular development.

The amount of rest between training sessions depends on the recovery ability of the

individual. Most experts agree that three workouts per week with one day of rest between

sessions allows adequate recovery, especially for the beginner. If the resistance

training is not excessive, only moderate amounts of delayed muscular soreness should

be experienced one day after the session. As the lifter advances and his or her body

is better able to tolerate and recuperate from the resistance exercise sessions, the

frequency of training can be increased. Well-conditioned athletes may be capable of,

and need training frequencies of 4 to 5 days in a row to improve significantly and

achieve their desired goals. When consecutive-training-day sequences are used, it is

usually beneficial to do different exercises for the same muscle groups and use different

resistances for the exercises. When training is performed on consecutive days, it often

involves the use of a split routine (different body parts exercised each day), or a split

program (different exercises for the same body part performed each day). There are

many books available at the library or your local book store for the intermediate and

advanced weight training enthusiast. It is also recommended that you work with a

qualified personal trainer to achieve your ultimate goals.

Resistance Used

Order of Exercise

The amount of resistance used for a specific exercise is probably the most important

variable in resistance training. When designing a resistance training program, a weight

for each exercise must be chosen. The use of repetition maximums (RM): the exact

resistance that allows only a specific number of repetitions to be performed, is probably

the easiest method for determining a resistance. Typically, one uses a training RM target

or a RM target zone. Example: If your RM zone is 8 to 12 repetitions and you cannot lift

the weight at least 8 times using proper form, the weight is too heavy. On the other

hand, if you can easily lift the weight 12 times, the weight is too light. In either case, the

weight needs to be changed. As the strength level of the lifter changes over time, the

resistance is adjusted so a true RM target or target zone resistance is used.

Leaders in the field of strength and conditioning believe that working the larger muscle

groups first (chest, back, legs), should take priority over training the smaller muscle

groups (biceps, triceps, deltoids, calves). The reason behind this exercise order is that

the exercises performed in the beginning of the workout are the ones that are going to

require the greatest amount of muscle mass to perform. Hence, exercising the smaller

muscle groups first will deplete the body of the energy necessary to stimulate the larger

muscle groups. Arm-to-leg ordering allows for some recovery of the arm muscles while

the leg muscles are exercised. “Stacking” exercises is a common practice among

body builders as a way to attempt to bring about muscle hypertrophy. Stacking is

loading up different exercises on the same muscle group (ie. standing bicep curls,

preacher curls, one arm concentration curls). The exercise order will have a significant

impact on the training stimulus stress level in a training session.

Rest Periods Between Sets and Exercises

One frequently overlooked variable in exercise prescription is the length of the rest

period between sets and between different exercises. Your desired fitness goals will

normally determine the amount of time you allow your body to rest. Exercises

involving high repetitions (15 to 20) and a high number of sets (3 to 4) with short rest

periods (30 seconds) between sets will raise metabolic demands. This in turn will burn

excess body fat and increase muscular endurance. Short rest periods are a

characteristic of circuit weight training, and the resistances used are typically lighter.

This type of workout is best for trimming body fat and toning muscle. Exercises with

heavier resistance and fewer sets usually 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 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.

Scheduling Training

Finding the time to do it is one of the most difficult aspects of a training program. Once

you have established a time to workout you should plan a training routine based on

what muscles to involve on which day. As previously discussed, the larger muscle

groups such as the chest, back, and legs should take priority over working the smaller

muscle groups. Give your muscles at least 48 hours (but no more than 72 hours) of

rest in between sessions.

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TRAINING TIPS

FOR BEGINNER’S

A R E Y O U

“ B E G I N N E R ” ?

A beginner can be classified as someone who has never touched a weight, may have lifted for a while,

but has taken a substantial amount of time off, or has not consistently trained over the last six months.

If you happen to fall into any of these categories, pay close attention, because the following information

will be detrimental to the start of your training program.

As a beginner, one of the most common mistakes is doing

You need to give your body plenty of rest, especially if you’re

still sore from the last workout. This will keep you fresh and

growing stronger. NEVER TRAIN A BODY PART THAT

IS STILL SORE FROM THE PREVIOUS WORKOUT.

Performing some flexibility exercises is a good way to keep

the blood flowing through the sore area, but do not train

these muscles again until you are feeling recovered.

One or two exercises per muscle group may not sound like

too much. Because beginners often make good gains

quickly, many fall into the trap of thinking that more is better.

This may be true later in the training equation, but not for the

novice. Some of the most common injuries occur as a result

of taking on too much, too soon.

enough to produce any results, but if you’re a beginer - it

most definitelty will. As you conitinue to train and your body

adapts to your exercise routine and recuperative demands

you place upon it, you’ll be able to add more sets and

exercises to your routine.

One of the questions most frequently asked is, “How much

weight should I use?” Determining the weight for each

exercise will vary from person to person. The weight for each

exercise will be lifted in sets and repetitions. Repetition

is defined as one execution of any exercise. A set is a

combination of any number of repetitions of one exercise.

Another point that is highly recommended is the assistance

of a personal trainer. Through the use of a personal trainer

you can learn the mechanics and techniques of exercise, how

to use proper form to avoid injury and details on proper

nutrition. A good trainer will also provide MOTIVATION.

Speaking of soreness, there is something else that you, as a

beginner, should be aware of: If you work out - your muscles

will get sore. The majority of muscle soreness comes from

microtears and a build 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 amount of post-exercise muscle

soreness. A good cool down of stretching and cardio work

may also decrease muscle soreness.

When choosing a personal trainer, here are some tips:

Choose an individual that is certified through an accredited

association. This is a good way to ensure that he or she is

qualified to give you what you need. Also, take a look

at what kind of shape they are in. If you want to be in

Experimentation at each exercise station is a good technique

for determining the starting weight for an individual. Take the

chest press exercise for example. Performing this exercise

with a weight that can be pressed 30 times with ease will

not help you achieve any particular goals. Adding the

appropriate amount of weight that will allow you to perform

a maximum of 8 to 12 repetitions will help you obtain the

results you desire.

great shape, look for

trainer who is in great shape.

They will know what it takes to get results. Here are a few

recommended organizations:

• National Strength & Conditioning

(719) 632-6722

Now that we have laid a good foundation of the “do’s and

• American College of Sports Medicine (317) 637-9200

• National Academy of Sports Medicine (312) 929-5101

On the other hand, if you put too much weight on the press

bar and press it 4 or 5 times, then common sense will tell

you to reduce the weight, wait a few minutes, then try again.

Remember, never sacrifice perfect form just for the sake of

lifting heavier weight. This is a sure-fire, one-way trip down

the road to injury. Making muscles work hard, with proper

form is the name of the game.

don’ts”, let’s get into something

little more specific.

The Beginner’s Strength Training Program. One of the best

beginner’s programs is the three-days-a-week routine. For

example, do a whole-body workout on Monday, Wednesday

and Friday. Use the other days for rest and recuperation. As

previously discussed, you want to start with the large

muscle groups first, then move on to the small muscle

groups. Perform one exercise per muscle group that

consists of 2 or 3 sets of 8 to 12 repetitions. Follow this

routine for at least six to eight weeks in order for your body

to establish the proper stimulation for growth.

SAMPLE WORKOUT ROUTINE WHEN

TRAINING FOR STRENGTH

Now that you understand how to test each station for your

starting amount of resistance, you should know which muscles

to train first. Training the large muscles groups first, such as your

chest, legs, and back, should be done before training your

small muscle groups like the arms, shoulders, and calves.

Exercises

Reps

8 to 12

20 to 30

Sets

2 or 3

Leg Press / Squat

Leg Extension

Leg Curl

Calf Raise

Bench / Chest Press

Incline Press

Starting with the large muscle groups will help you achieve

and maintain quicker gains. The large muscles groups will

require more stimulation and a higher intensity level than the

smaller muscle groups. Training your arms with all-out

intensity and training your chest immediately afterwards will

not leave you with enough energy necessary to properly

stimulate the muscle fibers in your chest. Moreover,

because the triceps are required in chest press movements,

your arm muscles will fail much more quickly than your

chest muscles, which will also hold back your chest training.

Incline Pec Fly

Lat Pulldown

Seated Row

Military Press

Upright Row

Bicep Curl

Tricep Pressdown

Tricep Extension

Resistance Ab Crunch

Resistance Oblique Crunch

As a beginner, you will find that your gains will come quickly.

The excitement and enthusiasm that comes with these gains

may cause you to spend even more time on your gym. Take

it easy! Remember, just as too little exercise won’t stimulate

muscle growth...too much exercise won’t either.

Rest period between sets should be about 60 to 90 seconds.

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COMMON TRAINING

MISTAKES

1. Lack of Adequate Warm-Up and Inadequate Flexibility

A warmed muscle is a more flexible muscle that’s better able to lift heavier weights and work in a full range of motion.

Those warmed muscles also greatly reduce your chance of training injuries.

2. Improper Form

The use of improper form is a good way to keep you out of the gym. Not only does improper form cause injuries,

it also doesn’t allow for adequate muscle-fiber stimulation.

3. Too Much Weight

Overloading the muscles is a good way to promote muscular growth, but packing on too much weight can cause a

snowball effect of improper form, injuries, and down time from your routine.

4. Not Enough Weight

Not lifting enough weight will prohibit the stimulation necessary for muscular growth. Keep challenging yourself to lift

heavier weights on a progressive basis always maintaining proper 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 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 minutes per session.

7. Poor Diet and Supplementation

Eating the right combination of foods, along with good supplementation, will greatly promote your success. Make your

diet 50 percent carbohydrate, 35 percent protein, 15 percent fat, and take a good multivitamin and protein/carbohydrate

supplement. Don’t forget the water- at least 80 ounces a day! Hydration is critical.

8. Stale Routines

Your body adapts very quickly to the demands placed upon it. That’s why you should have a variety of exercises and

routines that you can do. To keep your body growing, you’ve got to keep it off-guard. Changing your exercises and

routines is a sure way to do it.

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SETTING UP YOUR

PERSONAL PROGRAM

It is important to first establish specific

and realistic goals. You should determine

your long term goal and then set a

series of short term goals that will

help you attain your long term goal.

The most common goals are:

Once you have determined your personal goals, you will need to set up a schedule

that helps you attain them. Set up a schedule that includes the number of workouts

per week, the type of workout activity, the time of day for each workout, and the actual

workout program. Don’t forget 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 successful results:

If your personal goals

involve losing a

considerable amount

of body fat you will

need to focus more

on aerobic exercise

and weight training

for muscular

Muscular Endruance & Definition

Stretching

Aerobic Exercise

endurance and

definition. If your

goals involve a large

increase in muscle

size you will need to

focus on power and

muscle mass weight

training. Depending

on your goals, you

will have different

nutritional

Increase Strength

Weight Training

Nutrition

requirements.

Increase Power & Muscle Mass

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DETERMINE YOUR

TRAINING METHOD

There are three basic types of weight

training methods:

Which training method is right for you?

1. Training for muscular

endurance and definition

2. Training for strength

3. Training for power and

muscle mass

FOR MUSCULAR

FOR STRENGTH

FOR POWER

ENDURANCE & DEFINITION

This training method incorporates

AND MUSCLE MASS

This type of training is the most

popular of the three and is designed

specifically for increasing strength

throughout the muscle and the

muscle-tendon junction. This type of

training is especially important for

athletes. Normally, exercises are

performed using moderate to heavy

weight for 8 to 12 repetitions and 2 to 3

sets. The rest period between sets

should be from 60 to 90 seconds. This

allows a degree of muscle recovery

before you hit them again.

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 for 2 to 6 repetitions and

3 to 4 sets using very heavy weight.

The rest period between sets should

be from 3 to 4 minutes. The prolonged

rest periods allow ample time for

recovery between sets.

achieving and maintaining

high

cardiovascular (heart) rate and helps

burn away excess fatty tissue. It also

adds muscle definition and muscular

endurance to your entire body.

Exercises are most commonly

performed for 15 to 20 repetitions and

3 to 4 sets using a light to moderate

weight. The rest period between sets

should be about 30 seconds. These

short rest intervals will help maintain an

elevated heart rate and prevent the

muscles from cooling down.

You should select a training method

that reflects both your present fitness

level and your long term goals. You

should begin carefully and with proper

professional guidance. You can always

move from one training method to

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 and your schedule.

Realistic goals are safer and easier to

follow.

DESIGNING YOUR PERSONAL ROUTINE

FIRST:

FOURTH:

You need to decide which of the above training methods is best

suited to accomplish your personal goals.

Order the exercises in your routine so you are working the

large muscle groups first and the small muscle groups last.

Which is the right training method

for you? First, take

look at your

present physique and determine your

objectives. Do you want a trim, toned,

well-defined body? Are you involved in

a sport where speed, strength and

power are most important? Maybe you

want bulging muscles and a terrific

V-shape torso so you look great on the

beach. Once you make a decision on

what the final results should be, you

can set up your personal program

using the proper training method to

achieve your goals.

SECOND:

FIFTH:

Study the exercise poster that came with your Body-Solid

machine and select one or two exercises per body part (body

parts are listed to the left of the exercise pictures). Be sure to

include exercises for all body parts. If you leave out certain

body parts your exercise routine and your body will not be

balanced. If you are trying to increase muscle mass or

increase strength to a muscle group it is alright to add extra

exercises to the area you are particularly concerned about.

Keep a record! Write down the exercises, number of sets,

number of reps and the amount of resistance (weight).

BEGINNER’S SAMPLE WORKOUT ROUTINE

WHEN TRAINING FOR DEFINITION

Exercise

Reps

Sets

3 or 4

Bench / Chest Press

Lat Pulldown

Shoulder Press

Tricep Pressdown

Bicep Curl

15 to 20

20 to 30

THIRD:

Coordinate your body part exercise program and your

personal schedule. If you select one exercise per body part

you can normally do your entire routine in the same workout.

If you choose to do more than 12 exercises you may decide

to divide your workout routine into upper and lower body

exercises. You can split your schedule to work upper body

one day and lower body the next day. Remember to rest each

particular muscle group 48 hours before working it again.

Leg Press/Squat

Leg Extension

Leg Curl

Calf Raise

Ab Crunch

Rest period between sets should be about 30 seconds.

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EXERCISETIPS

Listed below are Body-Solid’s picks of the best exercises you can do for each body part. These exercises can be

done using free weights, machines and multi-station gyms. Learn to do each exercise in proper form. You can

make substitutions in your training and try variations of each using different Body-Solid grips, cable attachments and

accessories to slightly change the emphasis of a particular exercise. Note: Many movements, especially multijoint

exercises, work more than one muscle group. For example, your front deltoids and triceps are stimulated during

bench / chest pressing movements.

CHEST

TRAPS

BICEPS / FOREARMS

THIGHS / GLUTES

This powerful muscle group is the

cornerstone of a well-developed upper

body. To most thoroughly work your

pecs, include both pressing and fly

movements and vary the angle of the

bench from decline to flat to incline.

A signature muscle of a strong upper

back, well-developed traps help prevent

neck injury. Shrug movements should

be done with heavy weights in a straight

up-and-down motion.

two-headed muscle, the biceps’

The main muscles of the thighs are the

quadriceps which are composed of four

muscles. You have several others near

the hip joint, including the body’s largest

muscle group, the gluteals. Multijoint

movements (in which action occurs at

both the hip and knee joints) are your

best choice to work these muscles.

primary focus is to flex your 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.

STRAIGHT BAR SHRUG

DUMBBELL SHRUG

BEHIND THE BACK SHRUG

UPRIGHT ROW

BENCH / CHEST PRESS

INCLINE PRESS

DECLINE PRESS

PEC FLY

BICEPS

STANDING BICEP CURL

SEATED BICEP CURL

INCLINE CURL

PREACHER CURL

CONCENTRATION CURL

ONE-ARM CABLE CURL

FOREARMS

BACK SQUAT

FRONT SQUAT

LEG PRESS

LUNGE

REVERSE LUNGE

STEP-UP

INCLINE FLY

DECLINE FLY

CABLE CROSSOVER

DIPS

LOWER BACK

Important not only for spinal protection

but also because it’s the seat of power

for many exercises. If you spend a great

deal of time crunching for abs, you need

to balance your training for complete

development and muscular balance.

WRIST CURL

REVERSE WRIST CURL

LEG EXTENSION (does not work glutes)

SHOULDERS

The shoulder joint, which has the

greatest range of motion of all joints in

the body, is best worked by training all

three deltoid heads. Include a pressing

movement followed by a raise for each

of the three heads.

HAMSTRINGS

ABDOMINALS

On the back of the thighs, the

hamstrings balance the quads and

allow for a wide range of movement.

Good exercise choices include those

that work the hamstrings and both the

hip and knee joints.

PULL UP

The rectus abdominus has upper and

lower regions, but you can’t isolate one

area over the other. Still, include both

upper and lower ab movement to more

strongly emphasize those areas, and

do twisting movements to work the

obliques for complete development.

UPRIGHT ROW

LAT PULLDOWN

SEATED ROW

BENT OVER ROW

HIGH ROW

SHOULDER PRESS

BEHIND THE NECK PRESS

FRONT DELTOID RAISE

LATERAL (SIDE) DELTOID RAISE

BENT-OVER LATERAL DELTOID RAISE

REVERSE PEC-FLY

REVERSE GRIP PULLDOWN

DEADLIFT

STIFF-LEGGED DEADLIFT

GOOD MORNING

LYING LEG CURL

SEATED LEG CURL

ONE-LEGGED STANDING LEG CURL

UPPER AB REGION

CABLE AB CRUNCH

DECLINE BENCH CRUNCH

LOWER AB REGION

REVERSE CRUNCH

HANGING KNEE RAISE

HIP THRUST

OBLIQUES

CABLE SIDE BEND

OBLIQUE CRUNCH

TRICEPS

This three-headed muscle on the back

of your arm is involved in extension of

the elbow. Like the biceps, the triceps

cross the elbow and shoulder joints.

Because of this, you can and should work

the triceps through a variety of angles

to ensure complete development.

UPPER BACK

A powerful upper back is marked by

both middle-back thickness and width

(the sought-after V-taper). This is

best achieved by combining various

rows with pull-downs and pull-ups.

Remember to vary your grip to slightly

change the stimulus.

CALVES

Calves consist of two major muscles,

the gastrocnemius and soleus. The

latter is best worked when the knee is

flexed, as in the seated calf raise.

LYING TRICEPS EXTENSION

CABLE TRICEPS EXTENSION

CABLE TRICEPS PRESSDOWN

CLOSE-GRIP BENCH PRESS

REVERSE-GRIP PRESSDOWN

TRICEPS PRESS

STANDING CALF RAISE

SEATED CALF RAISE

DONKEY CALF RAISE

LEG PRESS CALF RAISE

HACK SQUAT CALF RAISE

PULL UP

UPRIGHT ROW

LAT PULLDOWN

SEATED ROW

DIPS

BENT OVER ROW

HIGH ROW

REVERSE GRIP PULLDOWN

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ANATOMY

CHART

FRONT VIEW

Note: These illustrations depicting exaggerated musculature are

not in the textbook anatomical position. As such, they are inexact

for medical purposes but are useful for a general understanding.

Chest

Neck

Pectoralis Major

Pectoralis Minor

(beneath major)

Omohyoid

Sternohyoid

Sternocleidomastoid

Trapezius

•

Shoulders

•

Deltoid

Back

•

BACK VIEW

anterior head

middle head

Teres Minor

•

Teres Major

posterior head

Triceps

Triceps Brachii

lateral head

longhead

•

Infraspinatus

Biceps

Brachialis

•

Pronator

Teres

Rhomboid Major

medial head

Biceps Brachii

long head

•

short head

•

Palmaris

Longus

•

Forearms

Extensor

Carpi Ulnaris

•

Extensor

Pollicis

Brevis

•

Abductor

Pollicis

Longus

•

Extensor

Pollicis Longus

•

Abs

Trapezius

•

Serratus Anterior

External Oblique

Rectus Abdominis

Tendinous Inscriptions

External

Oblique

•

Flexor Carpi Radialis

•

Erector Spinae

(deep)

•

Brachioradialis

•

Vastus

Medialis

Flexor

Carpi

Ulnaris

Latissimus

Dorsi

•

Thighs

Sartorius

Pectineus

Thoracolumbar

Glutes

Adductor Longus

Gracilis

•

Vastus Lateralis

Rectus Femoris

Patella (kneecap)

Fascia

•

Gluteus Medius

Gluteas Maximus

•

Hamstrings

Iliotibial Band

Biceps Femoris

Adductor Magnus

Tensor Fasciae Latae

•

Semitendinosus

Gracilis

•

Calves

Gastrocnemius

Soleus

Calves

Semimembranosus

Gastrocnemius

Peroneus Longus

Extensor Digitorum Longus

Peroneus Brevis

•

Tibia (bone)

Soleus

Flexor Hallucis Longus

Tibialis Anterior

•

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FITNESS GOALS

SHORT-TERM GOALS

Date Set

Date Accomplished

Goal

Reward^**

Date Set

Goal

Reward^**

Date Set

Goal

Reward^**

LONG-TERM GOALS

Goal

Reward!

M a k e s 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 t o h t t p : / / w w w . b o d y s o l i d . c o m / s u p p o r t / d o c s . h t m l

* * D o n ’ t f o r g e t t o r e w a r d y o u r s e l f f o r

j o b w e l l - d o n e !

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WEIGHT TRAINING EXERCISE LOG

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WEIGHT TRAINING EXERCISE LOG

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WEIGHT TRAINING EXERCISE LOG

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STRETCHING

& FLEXIBILITY

Flexibility is an important component of physical fitness and needs to be addressed

in a resistance training program. The two main purposes for stretching are injury

prevention and a faster rate of recovery from exercise. Stretching should be

performed in both the warm up and cool down phases of a training session. A good

general guideline is that each workout session should be preceded by 5 to 15 minutes

of general warm up, followed by 8 to 12 minutes of stretching, and concluded with 4 to 5

minutes of post-exercise stretching.

The following

pages show

A regular stretching program will loosen muscle tissue, allowing an increased range

of motion. This helps prevent microtears at the muscle-tendon junction. Almost 90%

of all injuries from muscle strain occur at the muscle-tendon junction. Repeated

injury at this junction can lead to a build-up of scar tissue, which impedes range of

motion and adds stress to the joints.

illustrations with

descriptions of

static stretching

for warm up and

post-exercise

cool down.

Begin by stretching the major muscle groups first. Move in and out of your stretches

with smooth, slow, controlled motion. Hold the stretch for at least 10 seconds 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 and most popular type of stretching is the static stretching

technique. This form of stretching involves voluntary, complete relaxation of the mus-

cles 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.

Remember...

stretch your

large muscle

groups first and

do all stretches

in a smooth,

slow, controlled

manner.

Ballistic stretching involves a bouncing or bobbing movement during the stretch.

The final position in the movement is not held. Ballistic stretching is unpopular

because of the increased amount of delayed muscle soreness and the possibility of

injury during the stretching exercise. Ballistic stretching is not recommended.

A dynamic stretch involves flexibility during sport specific movements. Dynamic

stretching is similar to ballistic stretching in that it utilizes movement, but dynamic

stretching includes movements that may be specific to a sport or movement

pattern. Dynamic stretching is most common among track and field athletes, but is

also used in other sports, such as basketball and volleyball. An example of dynamic

stretching would be a track sprinter performing high knees with an emphasis on

knee height and arm action, not on horizontal speed.

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WARM-UP/COOL-DOWN

STRETCHING

UPPER BACK

Cross Arm in Front of Chest

MUSCLE(S) AFFECTED: latissimus dorsi and teres major

1. Stand or sit with the right arm slightly flexed (15° to 30°) and

adducted across the chest.

2. Grasp the upper arm just above the elbow, placing the left hand

on the posterior side of the upper arm.

3. Pull the right arm across the chest (toward the left) with the left

hand.

Stretching the

upper back

4. Hold for 10 seconds.

5. Repeat with the left arm.

UPPER BACK

Arms Straight Up Above Head (Pillar)

Stretching the

shoulders, chest

and upper back

MUSCLE(S) AFFECTED: latissimus dorsi and wrist flexors

1. Stand with arms in front of torso, fingers interlocked with palms

facing each other.

2. Slowly straighten the arms above the head with palms up.

3. Continue to reach upward with hands and arms.

4. While continuing to reach upward, slowly reach slightly backward.

5. Hold for 10 seconds.

LOWER BACK

Spinal Twist (Pretzel)

Stretching

the low back

and sides

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 inches behind hips.

4. Push right knee to the left with left elbow while turning shoulders

and head to the right as far as possible. Try to look behind the

back.

5. Hold for 10 seconds.

6. Repeat with left leg.

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WARM-UP/COOL-DOWN

STRETCHING

LOWER BACK

Semi-Leg Straddle

Stretching the

low back from

seated position

MUSCLE(S) AFFECTED: spinal erectors

1. Sitting, knees flexed 30 to 50 degrees, let the legs totally relax.

2. Point the knees outward; the lateral side of the knees may or may

not touch the floor.

3. Lean forward from waist and reach forward with extended arms.

Hold position for 10 to 15 seconds.

4. Bending and relaxing legs decreases hamstring involvement and

increases lower back stretch.

HIPS

Forward Lunge (Fencer)

Stretching the

hip flexors

MUSCLE(S) AFFECTED: iliopsoas, rectus femoris

1. Standing, take a long step forward (as with the lunge) with the

right leg and flex the right knee until it is directly over the right foot.

2. Keep right foot flat on floor.

3. Keep back leg straight.

4. Keep back foot pointed 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 seconds.

8. Repeat with the left leg.

HIPS

Supine Knee Flex

Stretching

MUSCLE(S) AFFECTED: hip extensors (gluteus maximus and hamstrings)

the gluteals

and hamstrings

1. Lie on back with legs straight.

2. Flex right leg and lift knee toward chest.

3. Place both hands below knee and continue to

pull knee toward chest.

4. Hold for 10 to 15 seconds.

5. Repeat with left leg.

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WARM-UP/COOL-DOWN

STRETCHING

SHOULDER

Seated Lean-Back

Stretching shoulder

joints—sitting

MUSCLE(S) AFFECTED: deltoids and pectoralis major

1. Sitting with legs straight and arms extended, place palms on floor

about 12 inches behind hips.

2. Point fingers away (backward) from body.

3. Slide hands backward and lean backward.

4. Hold for 10 seconds.

CHEST

Straight Arms Behind Back

Stretching the chest

MUSCLE(S) AFFECTED: deltoids and pectoralis major

1. 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.

POSTERIOR OF UPPER ARM

Behind-Neck Stretch (Chicken Wing)

Stretching

the triceps

MUSCLE(S) AFFECTED: triceps and latissimus dorsi

1. Standing or sitting, flex right arm and raise elbow above head.

2. Reach the right hand down toward the left scapula.

3. Grasp right elbow with left hand.

4. Pull elbow behind head with left hand.

5. Hold for 10 seconds.

6. Repeat with left arm.

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WARM-UP/COOL-DOWN

STRETCHING

NECK

Look Right and Left

Rotational flexion

of the neck

MUSCLE(S) AFFECTED: sternocleidomastoid

1. Stand or sit with head and neck upright.

2. Turn head to the right using a submaximal concentric contraction.

Hold for 10 seconds.

3. Turn head to the left using a submaximal concentric contraction.

Hold for 10 seconds.

Neck extension

Neck flexion

NECK

Flexion and Extension

MUSCLE(S) AFFECTED: sternocleidomastoid, suboccipitals and splenii

1. Standing or sitting with head and neck upright, flex neck anteriorly

(forward) by tucking chin in toward the chest; hold for 10 seconds.

2. If the chin touches the chest, try to touch lower on the chest 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

Stretching shoulder

joints—standing

MUSCLE(S) AFFECTED: deltoids and pectoralis major

1. 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.

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WARM-UP/COOL-DOWN

STRETCHING

SIDES

Side Bend with Straight Arms

Stretching

MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior

the sides, upper

back and shoulders

1. Stand with feet 14 to 16 inches apart.

2. Interlace the fingers with palms facing each other.

3. Reach upward with straight arms.

4. Keeping arms straight, lean from waist to left side.

Do not bend knees.

5. After moving as far as possible, hold for 10 seconds.

6. Repeat to the left side.

SIDES

Side Bend with Bent Arm

Stretching

the sides, triceps

and upper back

MUSCLE(S) AFFECTED: external oblique, latissimus dorsi, serratus anterior and triceps

1. Stand with feet 14 to 16 inches apart.

2. Flex right arm and raise elbow above head.

3. Reach the right hand down toward the left shoulder.

4. Grasp the right elbow (just above the elbow) with the left hand.

5. Pull the elbow behind head.

6. Keeping arm bent, lean from waist to left side.

7. Do not bend knees.

8. After moving as far as possible, hold for 10 to 15 seconds.

9. Repeat with the left arm.

ANTERIOR OF THIGH AND HIP FLEXOR

Stretching the

quadriceps

on side

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 upper arm perpendicular to floor.

3. Place left forearm at 45° angle with torso.

4. Flex right leg with heel of right foot moving toward buttocks.

5. Grasp front of ankle with right hand and pull toward buttocks.

WARNING: Do not pull on ankle so hard that pain or discomfort is felt in knee.

6. Move knee backward and slightly upward. The stretch occurs not so

much from the excessive flexion of the knee but from moving the knee

back and slightly up.

7. Hold for 10 to 15 seconds.

8. Repeat with the left leg.

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WARM-UP/COOL-DOWN

STRETCHING

ANTERIOR OF THIGH AND HIP FLEXOR

Kneeling Quadriceps Stretch

Stretching the

quadriceps

kneeling

MUSCLE(S) AFFECTED: quadriceps

1. Kneel with the balls of the feet on the ground.

2. Keep hips straight (upper leg and torso should be in a straight line).

3. Place palms of hands on buttocks and push slightly forward.

4. With a straight body, lean slightly backward until developmental

stretch is felt in quadriceps.

5. Hold for 10 to 15 seconds.

Stretching the hamstrings with

emphasis on insertion of the

hamstrings and calves.

POSTERIOR OF THIGH

Sitting Toe Touch

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 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

pull chest towards legs. Hold for 10 seconds.

Stretching the hamstrings with

emphasis on the middle portion.

Stretching the hamstrings

with emphasis on the

upper portion.

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WARM-UP/COOL-DOWN

STRETCHING

Stretching the hamstrings with

emphasis on insertion of the

hamstrings and calves

POSTERIOR OF THIGH

Semistraddle (Figure Four)

MUSCLE(S) AFFECTED: gastrocnemius, hamstrings and spinal erectors

1. Sit with the upper body nearly vertical and legs straight.

2. Place sole of left foot on left side of right knee. The lateral side of

left leg should be resting on the floor.

3. Lean forward from 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 continue to pull chest toward right leg. Hold for

10 seconds.

Stretching the hamstrings

with emphasis on the

middle portion

6. Point toes away from body and continue to pull chest toward right

leg. Hold for 10 seconds.

7. Repeat with the left leg.

Stretching the hamstrings

with emphasis on the

upper portion

Remember... do all stretches in a

smooth, slow controlled manner.

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WARM-UP/COOL-DOWN

STRETCHING

GROIN

Stretching the hamstrings and groin

with emphasis on insertion of

Straddle (Spread Eagle)

the hamstrings and calves

MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors,

adductors and sartorius

1. Sit with the upper 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 seconds.

6. Repeat process with the left leg.

7. Repeat process by grasping right toes with right hand and left

toes with left hand. Move the torso forward and toward the ground.

Stretching the hamstrings and groin

with emphasis on the middle portion

Stretching the hamstrings and groin

with emphasis on the upper portion

Stretching the groin, low

back and hamstrings

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WARM-UP/COOL-DOWN

STRETCHING

GROIN

Butterfly

Stretching the groin

MUSCLE(S) AFFECTED: adductors and sartorius

1. Sitting with the upper body nearly vertical and legs straight, flex

both knees as the soles of the feet come together.

2. Pull feet toward body.

3. Place hands on feet and elbows on legs.

4. Pull torso slightly forward as elbows push legs down.

5. Hold for 10 to 15 seconds.

POSTERIOR OF LOWER LEG

Bent-Over Toe Raise

Stretching calves

without a step

MUSCLE(S) AFFECTED: gastrocnemius and soleus

1. Stand with heel of right foot 6 to 8 inches 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 downward with upper body as the foot is

dorsi-flexed near maximal toward the shin.

5. Hold for 10 to 15 seconds.

6. Repeat with the left leg.

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WARM-UP/COOL-DOWN

STRETCHING

POSTERIOR OF LOWER LEG

Step Stretch

MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon

1. Have ready a step or board 3 to 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 stretch

with one leg at a time.

Stretching the calves

standing on a step

Preparing to stretch

Stretching the

achilles tendon by

lowering the heel

the achilles tendon by

slightly bending the knee

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N O T E S

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N O T E S

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F I D 4 6 F l a t / I n c l i n e / D e c l i n e B e n c h

R e f e r e n c e D r a w i n g s

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F I D 4 6 H a r d w a r e ( c o n t i n u e d )

( s h o w n i n a c t u a l s i z e )

Key # 33 nylon lock nut 8mm QTY. 2

Key # 35 spring lock washer 10mm QTY. 3

Key # 37 spring lock washer 8mm QTY. 8

Key # 36 flat washer 10mm QTY. 34

Key # 38 flat washer 8mm QTY. 12

Key # 34 flat washer 10mm x 30mm QTY. 3

Key # 32 nylon lock nut 10mm QTY. 19

Key # 31 spring lock washer 12mm QTY. 2

Key # 30 hex bolt 8mm x 60mm partial thread QTY. 8

Key # 31 hex bolt 8mm x 45mm partial thread QTY. 2

Key # 22 flat washer 12mm QTY. 10

Inch

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F I D 4 6 H a r d w a r e

( s h o w n i n a c t u a l s i z e )

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F I D 4 6 M a i n f r a m e P a r t s L i s t

KEY# QTY

PART#

DESCRIPTION

FID46FL-A

FRONT LEG

FID46MF-B

FID46BL-C

FID46BP-D

FID46AC-E

FID46CAT-F

FID46SP-G

FID46SB-H

FID46BB-J

FID46LSPH-K

FID46RSPH-K

FID46LBKH-M

FID46RBKH-N

FID46PA-R

FID46PS-S

FID46MP-T

MAINFRAME

BACK LEG

BRACE PLATE

ADJUSTMENT CARRIAGE

CHROME ADJUSTMENT TUBE

SEAT PIVOT

SEAT BRACE

BACK BRACE

LEFT SEAT PAD HANDLE

RIGHT SEAT PAD HANDLE

LEFT BACK PAD HANDLE

RIGHT BACK PAD HANDLE

PIVOT ARM

PIVOT SHAFT

MAIN POST

F I D 4 6 H a r d w a r e L i s t

KEY# QTY

PART#

DESCRIPTION

PEC12

PLASTIC END CAP 1"X2"

BC2

PLASTIC BALL-END CAP 2"

BEC250

PLASTIC BALL-END CAP 2.5"

BC3

PLASTIC BALL-END CAP 3"

RFC3

3" ROUND FOOT CAP

PFREC2.5

REC1.25

OASC2

PLASTIC ROLLER END CAP

ID. 1 1/4" ROUND HANDLE END CAP

OLY ADAPTER SLEEVE

FOAM48

FRB18.5

FG1.6

FOAM ROLLER 4"X8" / UPHOLESTERED

FOAM ROLLER BAR 18 1/2"

FOAM GRIP 1.6" OD (VARIOUS LENGTHS)

RUBBER DONUT (FOR OLY. WEIGHT POST)

ADJUSTMENT PIN

RDOP2

PIN4

ROLWH3

LLPPH

ROLLER WHEEL 3"

LARGE LOCKING POP PIN HANDLE

RUBBER STOPPER

RS1

BB3220

OILITE BUSHING 32mm OD X 20mm ID

PLASTIC BUSHING 65mm X 65mm

HIGH-LOW PLASTIC BUSHING 45mm X 45mm

OILITE BUSHING 20mm OD X 10mm ID

HEX BOLT 10mmX210mm PARTIAL THREAD

HEX BOLT 10mmX165mm PARTIAL THREAD

HEX BOLT 10mmX110mm PARTIAL THREAD

HEX BOLT 10mmX80mm PARTIAL THREAD

HEX BOLT 10mmX60mm PARTIAL THREAD

HEX BOLT 10mmX40mm FULL THREAD

ROUND ALLEN HEAD 10mmX20mm FULL THREAD BOLT

SQUARE NECK CARRIAGE BOLT 10mm X 95mm

HEX BOLT 8mmX60mm PARTIAL THREAD

HEX BOLT 8mmX45mm PARTIAL THREAD

NYLON LOCK NUT 10mm

PB6565

PB4545

BB2010

HEX10210PTB

HEX10165PTB

HEX10110PTB

HEX1080PTB

HEX1060PTB

HEX1040FTB

RAH1020FTB

SNCS1095

HEX860FTB

HEX845FTB

NLN10

NLN8

NYLON LOCK NUT 8mm

WFLT1030

WSW10

FLAT WASHER 10mm X 30mm

SPRING LOCK WASHER 10mm

FLAT WASHER 10mm

WFLT10

WSW8

SPRING LOCK WASHER 8mm

WFLT8

FLAT WASHER 8mm

PSEC175175

OLYCLR1.84

PLASTIC SQUARE END CAP 1.75"X1.75"

OLYMPIC SPRING COLLAR 1 7/8"

F I D 4 6 P a d s L i s t

KEY# QTY

PART#

FID46SP-P

FID46BP-Q

DESCRIPTION

BACK PAD

SEAT PAD

F I D 4 6 L a b e l s / D e c a l s L i s t

KEY# QTY

PART#

DWRULE-4

DWSM-5

DESCRIPTION

WARNING LABEL FOR RULES

WARNING LABEL FOR MAINTENANCE

Part numbers are required when ordering parts.

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E X P L O D E D V I E W

D I A G R A M

B o d y - S o l i d

F I D 4 6

F l a t / I n c l i n e / D e c l i n e

B e n c h

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