Body Solid FID 46 manual By Body-Solid

Page 1

 

 

 

by 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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

. . . . . . . . . . . . . . . . . pp.. 13

 

 

 

SafetySafetyty IInstructionstiInstructions

 

 

 

Asse

 

 

 

 

 

 

 

 

 

 

.. .. .. .. .. .. .. .. .. .. .. ..

..3-10

 

 

 

 

 

 

 

 

 

 

 

 

 

. . . . . . . . . . . . p. 2-10

 

 

 

AssemblyblyIInstructionstiInstructions

 

 

 

Warning, Safety && Maintenance

.. .. .. .. .. .. pp.. 1111

 

 

 

arning,i

 

 

,

Safetyty

 

aintenancet

 

 

 

. . . . . . .

 

 

 

SafetySafetyty

GuidelinesGuidelinesli

. . . . . . . . . . . . . . . . . pp.. 1212

 

 

 

.. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .

 

 

 

Phrases,Phrases,,

Terms,Ter s, TipsTips

&& Guidelines .. ..pp.. 1313--1414

 

 

 

Guidelinesli

 

. . .

 

 

 

 

 

 

 

 

 

. . . . . . . . . . . . . . . . . . . . . . . . .pp.. 1515

 

 

 

NutritionNutrition

 

 

 

 

 

 

 

 

 

 

 

 

 

 

. . . . . . . . . . . . . . .pp.. 1616

 

 

 

ExerciseExercise PrescriptionPrescription

 

 

 

TTraining Tips

.. .. .. .. .. ..

.. .. .. .. .. .. ..pp.. 1717

 

 

 

rrainingi

 

 

 

Tips

. . . . . . . . . . . . . .

 

 

 

CommonCo on Training Mistakes

.. .. .. .. .. ..

..pp.. 1818

 

 

 

 

 

 

 

Trainingi i

 

iistakes

 

 

 

SettingSettingi

UpUp Your Personal Program

..pp..1919

 

 

 

 

 

 

 

Your Personall

Program

 

 

 

i

 

 

 

 

 

 

i

 

 

 

 

 

..

.. . . . . . .p. 20

 

 

 

 

 

 

 

YourYourTrainingTraining

Method

. . . . . .p. 20

 

 

 

DetermineDeterinerii

 

 

rr

rr ii

i

 

Methodt

.. .. . . . . . . .

 

 

 

 

 

 

 

 

 

 

 

. . . . . . . . . . . . . . . . . . . . .pp.. 2121

 

 

 

ExerciseExercise TipsTips

 

 

 

 

 

 

y

 

 

 

 

. . . . . . . . . . . . . . . . . . . .pp.. 2222

 

 

 

AnatomyAnato

ChartChart

 

 

 

 

 

 

 

 

 

 

 

. . . . . . . . . . . . . . . . . . . . .pp.. 2323

 

 

 

FitnessFitness GoalsGoals

 

 

 

 

 

 

 

 

 

 

.. . . . . . . . . . . . . . . . . . .p. 24-26

 

 

 

ExerciseExercise

LogsLog

. . . . . . . . . . . . . . . . . .p.

24-26

 

 

 

 

 

 

.. . . . . . . . . . . . . . . . . . . .

..pp.. 2727

 

 

 

StretchingStretchingt i

 

&& Flexibility

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.. .. .. .. .. ..

 

 

 

 

 

Flexibilityi

ility

 

 

 

 

 

 

 

 

 

 

 

 

 

 

//

 

-Down .p. 28-37

 

 

 

Stretching:Stretchingt i

 

&Warm-Up-Up/ CoolCool-Down . .p.

28-37

 

 

 

 

Warm

 

//

ll

 

 

. .

..pp.. 3838

 

 

 

BuildBuild

TheThe Ultimate Fitness Center

 

 

 

 

 

 

 

Ulti

ate Fitness Centerr

 

 

 

 

 

 

. . . . . . . . . . . . . . . . . . . . . . . .pp.. 3939--4040

 

 

 

NotesNotes

 

 

 

 

 

 

 

 

 

 

 

 

 

ings

.. ..

.. .. .. .. ..

.. .. .. .. .. p.. 41-42

 

 

 

ReferenceReferencer

DrawingsDra i

 

.. .. .. .. .. .. .. .. .. .. .. .. .

 

 

 

 

 

 

 

 

 

 

 

 

 

 

s

 

. . . . . . . . . . . . . pp.. 4242--4343

 

 

 

HardwareHard are DiagramsDiagrar

.. .. .. .. .. .. .. .. .. .. .. .. .. .

 

 

 

 

 

 

 

 

 

e

PartsParts List,List,t,

 

 

 

 

 

 

 

 

 

Mainframeainfrafr

 

 

 

 

 

 

 

 

 

 

HardwareHard are PartsParts List,List,

PadsPads List &&

 

 

 

 

 

 

List

 

 

 

 

 

 

 

 

 

 

/

 

 

 

 

 

 

 

. . . . . . . . . . . . . . . pp.. 4444

 

 

 

LabelsLabels// DecalsDecals ListListt

 

 

 

ExplodedExploded ViewView DiagramDiagramr

. . . . . . . . . . . . pp.. 4545

 

 

 

.. .. .. .. .. .. .. .. .. .. .. .. .

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

 

 

 

 

 

 

 

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Contents By Body-Solid P o r t a n t S a f e t y I n s t r u c t i o n s Personal Safety During AssemblyS e m b l y I n s t r u c t i o n s Professional installers are recommendedInch E PE P Two 36 flat washer 10mm one 32 nylon lock nut 10mm E P Four 38 flat washer 8mm E P E P E P R n i n g , S a f e t y & M a i n t e n a n c e F e t y G u i d e l i n e s Guidelines A R T I N G R E S I S T a N C E L E V E L Nutrition Sets PrescriptionE Y O U a B E G I N N E R ? For BEGINNER’SLack of Adequate Warm-Up and Inadequate Flexibility S TA K E SIf your personal goals Involve losing a Personal ProgramWhich training method is right for you? Training MethodExercise TIP S Front View A R TLONG-TERM Goals SHORT-TERM GoalsDate Accomplished Goal= Sets = Weight used= Repetitions per set Sample Workout Routine When Training for Strength Weighttrainingexerciselog Flexibility Lower Back Upper BackCross Arm in Front of Chest Arms Straight Up Above Head PillarSemi-Leg Straddle HipsForward Lunge Fencer Supine Knee FlexChest ShoulderPosterior of Upper ARM Look Right and Left NeckFlexion and Extension Anterior of Thigh and HIP Flexor SidesSide Bend with Straight Arms Side Bend with Bent ArmKneeling Quadriceps Stretch Posterior of ThighSitting Toe Touch Semistraddle Figure Four Straddle Spread Eagle GroinButterfly Posterior of Lower LEGBent-Over Toe Raise Step Stretch Build the Ultimate Fitness Center T E S T E S 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 D 4 6 H a r d w a r e c o n t i n u e d D 4 6 H a r d w a r e D 4 6 H a r d w a r e L i s t D 4 6 M a i n f r a m e P a r t s L i s tD 4 6 P a d s L i s t D 4 B e l s / D e c a l s L i s tP L O D E D V I E W A G R a M
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