Body Solid G2B manual Deltoid Raise, Upright Row, Shoulder Press

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WORKOUT

S H O U L D E R S

Deltoid Raise

(Deltoids)

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

2.Attach Stirrup Handle (optional) to low pulley cable.

3.Take an overhand grasp of the Stirrup Handle with your right hand and your palm facing down.

4.Facing away from the machine, stand 1 to 2 feet away from pulley.

5.Using shoulder muscle strength, slowly raise the Stirrup Handle upward and forward in a semicircular arc until it is in a position slightly above your shoulder level.

6.Pause for a moment, then slowly return the Handle along the same arc, back to the starting position. Repeat movement.

7.Exhale on exertion, inhale on return motion.

8.Change hands and repeat with opposite arm.

Upright Row

(Deltoids & Trapezius)

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

2.Attach the Low Row Bar to low pulley cable.

3.Take an overhand grasp of the Bar with your hands approximately 6 inches apart.

4.Facing the machine, stand 1 to 2 feet away from the pulley with your feet set

shoulder width apart. Allow the weight to extend your arms downward with the bar resting across your thighs.

5.Keeping your elbows above your hands at all times, slowly pull the bar upward until the backs of your hands lightly touch your chin.

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

7.Exhale on exertion, inhale on return motion.

Shoulder Press

(Deltoids)

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

2.Set Press Arms to the Shoulder Press position and set back pad to the Shoulder Press position.

3.Adjust seat pad height so that when seated the horizontal press handles bisect the shoulder (deltoid) muscles.

4.Sit comfortably on the seat pad with your back flat against the back pad.

5.Grasp horizontal bench handles with your arms bent and palms facing downward.

6.Keeping your elbows out, extend your arms forward at a smooth, moderate pace throughout the exercise movement.

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

8.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 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 AssemblyObtaining Service 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 Required Tools Installation RequirementsE p a r a t i o n s 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 137 1/8 washer Two 109 1/8 x 3/8 screw Two 108 3/8 x 5/8 round allen head Two 70 3/8 washerFour 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 NUTS/BOLTS/FASTENERSλ Adjustments / Locking Pins / Tightening KNOBSλCABLESλ UPHOLSTERYλMaintenance 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 Vertical Grip Chest PressIncline Press High Cable CrossoverShrugs Lat PulldownSeated Row Concentration Curl Seated Tricep ExtensionTricep Pressdown Standing Cable CurlShoulder Press Deltoid RaiseUpright Row Calf Press Standing Leg CurlLeg Extension Leg PressGlute Kickback L T I H I PLeg Adduction Leg AbductionOblique Bend Ab CrunchOblique Crunch 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