Body Solid FID 46 manual = Sets, = Repetitions per set, = Weight used

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BEGINNER’S SAMPLE WORKOUT ROUTINE		S = Sets	WEIGHT
		S = Sets
		R = Repetitions per set
Keep track of your changes and improvements. It’s a great motivational tool!*		R = Repetitions per set
		W = Weight used
		W = Weight used
Date
Exercise	S R W S R W S R W S R W S R W S R W
BENCH / CHEST PRESS			TRAINING
LAT PULLDOWN			TRAINING
LAT PULLDOWN
SHOULDER PRESS
TRICEP PRESSDOWN
BICEP CURL
LEG PRESS / SQUAT
LEG EXTENSION
LEG CURL

CALF RAISE

AB CRUNCH

EXERCISE

LO G

TOTALS

*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

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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