Body Solid G2B manual Lat Pulldown, Seated Row, Shrugs

Page 69

WORKOUT

B A C K

Lat Pulldown

(Latissimus Dorsi)

1 . Insert pin into weight stack at desired resistance level.

2.Attach Lat Bar to high pulley cable.

3.Adjust seat pad so your knees fit comfortably under leg hold-down foam rollers. Sit on seat pad facing into machine.

4.Grasp Lat Bar 3 to 6 inches wider than your shoulders, on each side.

5.Keeping your elbows back during movement, slowly pull the Bar down until it lightly touches the upper part of your chest.

6.Pause for a moment, then slowly return to the starting position. Repeat movement.

7.Exhale on exertion,inhale on return motion.

Seated Row

(Latissimus Dorsi)

1.Insert pin into weight stack at desired resistance level.

2.Attach Low Row Bar to low pulley cable.

3.Sit on the floor with your knees slightly bent and your feet placed firmly against the foot brace.

4.Grasp the Bar in both hands. Straighten your arms and lean towards the pulley to completely stretch your Lats.

5.Simultaneously pull the Bar toward you and sit erect, being sure to keep your elbows close to your sides. Continue to pull the Bar until it touches your midsection.

6.Pause for a moment, then slowly return to the starting position. Repeat movement.

7.Exhale on exertion, inhale on return motion.

Shrugs

(Trapezius)

1 . Insert pin into weight stack at desired resistance level.

2.Attach Low Row Bar to low pulley cable.

3.Stand, facing the machine with your feet set shoulder width apart.

4.Grasp the Bar and stand erect with your arms extended straight down and the Bar resting across your thighs. Allow the weight to pull your shoulders forward and Downward.

5.Use Trapezius strength to “shrug” your shoulders upward and back as far as possible.

6.Pause for a moment, then slowly return to the starting position. Repeat movement.

7.Exhale on exertion, inhale on return motion.

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Contents Body-Solid Body-Solid F e r e n c e D r a w i n g s Personal Safety During Assembly Obtaining ServiceP o r t a n t S a f e t y I n s t r u c t i o n s Unpacking the Equipment F o r e Y o u B e g i nM e n s i o n s F e t y G u i d e l i n e s Installation Requirements E p a r a t i o n sRequired Tools S e m b l y I n s t r u c t i o n s Assembly TipsE P E P Two 54 3/8 x 2 3/4 hex head bolt Two 70 3/8 washer E P One 54 3/8 x 2 3/4 hex head bolt* One 70 3/8 washer You must wrench tighten these two bolts 54 nowE P E P E P One 92 3/8 x 5/8 allen bolt One 93 3/8 washer One 91 5/16 x 3/4 socket head allen bolt to hold in placeE P Two 92 3/8 x 5/8 hex head bolt Two 93 3/8 washer One 95 1/2 x 3/4 hex head bolt One 69 1/2 washerE P One 97 1/2 x 3/4 allen bolt One 69 1/2 washer E P Two 81 5/16 x 5/8 allen screw Two 82 5/16 washer E P Two 85 5/16 x 5/16 allen screw E P High Pulley Cable Diagram E P Diagram 1A Low Pulley Cable E P Short Cable Short Cable Diagram Multi Hip Cable Multi Hip Cable See Note 1 on Loosen Two 108 3/8 x 5/8 round allen head Two 70 3/8 washer Four 109 1/8 x 3/8 screwTwo 137 1/8 washer Two 109 1/8 x 3/8 screw Flat side J u s t m e n t s Seated Press Arms AA and AB AdjustmentPage Multi HIP AD Adjustment Page #DWSM-5 #DWRULE-4 R n i n g , S a f e t y & M a i n t e n a n c eSafety and Maintenance of Cables CABLESλ Adjustments / Locking Pins / Tightening KNOBSλUPHOLSTERYλ NUTS/BOLTS/FASTENERSλMaintenance PHRASES,& GUIDELINESTERMS, Tips A R T I N G R E S I S T a N C E L E V E L Nutrition Prescription Personal Program Training Method Exercisetips Chart Fitness Goals Weight Training Exercise LOG Sample Workout Routine When Training for Strength Weight Flexibility Stretching WARM-UP/COOL-DOWN Sides Stretching WARMWARM-UP/COOL-DOWN Stretching WARMWARM--UP/COOL-DOWN Posterior of Lower LEG Incline Press Chest PressHigh Cable Crossover Vertical GripLat Pulldown Seated RowShrugs Tricep Pressdown Seated Tricep ExtensionStanding Cable Curl Concentration CurlDeltoid Raise Upright RowShoulder Press Leg Extension Standing Leg CurlLeg Press Calf PressLeg Adduction L T I H I PLeg Abduction Glute KickbackAb Crunch Oblique CrunchOblique Bend Build the Ultimate Fitness Center Decreased Performance G n s O f O v e r t r a i n i n gI g h t R a t i o s L i s t M a i n f r a m e P a r t s L i s tH a r d w a r e L i s t Allen Bolt 5/16 X 5/8 Full Thread H a r d w a r eC e s s o r i e s L i s t E L i s tKEY #51 HEX Head Bolt Full Thread QTY KEY #59 HEX Head Bolt KEY #66 Nylon Lock NUT Page P L O D E D V I E W A G R a M