Body Solid G6B manual Stretching WARM-UP/COOL-DOWN

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STRETCHING WARM-UP/COOL-DOWN

UPPER BACK

Cross Arm in Front of Chest

MUSCLE(S) AFFECTED: l a t i s s i m u s d o r s i a n d t e r e s m a j o r

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.

4.Hold for 10 seconds.

5.Repeat with the left arm.

Stretching the upper back

UPPER BACK

Arms Straight Up Above Head (Pillar)

MUSCLE(S) AFFECTED: l a t i s s i m u s d o r s i a n d w r i s t f l e x o r s

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.

Stretching the shoulders, chest and upper back

LOWER BACK

Spinal Twist (Pretzel)

MUSCLE(S) AFFECTED: i n t e r n a l o b l i q u e , e x t e r n a l o b l i q u e a n d s p i n a l e r e c t o r s

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.

Stretching the low back and sides

LOWER BACK

Semi-Leg Straddle

MUSCLE(S) AFFECTED: s p i n a l e r e c t o r s

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.

Stretching the low back from seated position

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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 Attach Angled Support Frame D to Main Base Frame a using E P Two 50 3/8 x 1 hex head bolt Two 74 3/8 washer E P Two 74 3/8 washer Two 36 3/8 x 5/8 round allen bolt One 37 1/2 x 3/4 hex head bolt One 73 1/2 washerE P Left Pec Dec Handle R should bend out, away from the the gym E P Two 49 5/16 x 1/2 round allen head bolt Two 76 5/16 washer Reverse Side Drawing Two 59 3/8x 5/8 round allen head bolt Two 74 3/8 washer E P One 66 5/16 x 1/2 flat allen head bolt One 76 5/16 washer One 59 3/8 x 5/8 allen head bolt One 78 3/8 washerE P Leave all pulley bolts hand tight until is completed E P High Pulley Cable Diagram E P E P Low Pulley Cable E P Leave all pulley bolts hand tight until step Short CableShort Cable Diagram One 50 3/8 x 1 hex head bolt One 71 3/8 nylon lock nut Pec Dec CablePec Dec Cable See Note 1 on Loosen Two 92 1/8 x 3/8 screw Two 89 3/8 x 5/8 round allen head Two 74 3/8 washerFour 90 1/8 x 3/8 round allen head Flat side J u s t m e n t s Seated Press Arms AdjustmentPage Seat PAD 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/Fλ AstenersMaintenance 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 For BEGINNER’S Mistakes 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 Stretching WARMWARM-UP/COOL-DOWN Incline Press Chest PressPectoral Fly Cable CrossoverSeated Row Lat PulldownBent-Over Row ShrugsConcentration Curl Standing Cable CurlTricep Pressdown Seated Tricep ExtensionUpright Row Deltoid RaiseShoulder Press Leg Extension Standing Leg CurlLeg Abduction Leg AdductionAbdominals Ab CrunchDecreased Performance G n s O f O v e r t r a i n i n gActual weight This chartI g h t R a t i o s ShowsBuild the Ultimate Fitness Center T a i n i n g S e r v i c e KEY# QTY PART# Description M a i n f r a m e P a r t s L i s tU d L i s t L i s tL l e y L d e r L i s t Jprec Plastic Roller END CAP JNB2X2 Nylon Bushing 2X H a r d w a r e L i s tH a r d w a r e Round Allen Head Bolt 3/8 X 5/8 C e s s o r i e s L i s t L e L i s tKEY #61 Allen Head Bolt 5/16 X 3/4 Full Thread QTY Partial Thread QTY KEY #70 Nylon Lock NUT 1/2 Part J includes P L O D E D V I E W A G R a M

G6B specifications

The Body Solid G6B is a premier piece of fitness equipment designed to provide a comprehensive strength training experience in a compact format. Ideal for both home gyms and professional fitness centers, the G6B presents numerous features and technologies that cater to a wide range of users, from beginners to advanced athletes.

One of the standout characteristics of the Body Solid G6B is its dual-functionality. It allows users to perform various exercises targeting multiple muscle groups, such as the upper body, lower body, and core. It includes a chest press, leg press, lat pulldown, triceps extension, and much more, making it a versatile choice for a full-body workout regime.

The G6B is equipped with a patented press arm design that offers a natural and comfortable motion during workouts. This feature mimics the movement of free weights while providing extra support, reducing the risk of injury. The adjustable seat and backrest accommodate users of different heights, ensuring proper ergonomics for all workouts.

Another highlight of the Body Solid G6B is its innovative weight stack system. The weight stacks are designed with durable plates that provide a smooth, consistent resistance throughout the entire range of motion. Users can easily adjust the weight with a simple pin system, allowing for quick changes between exercises or sets.

The construction of the G6B is noteworthy as well. It features a heavy-duty steel frame that ensures stability and durability, along with a powder-coated finish that helps protect against wear and tear. This robust architecture supports a weight capacity that is significant in comparison to similar machines in the market.

Furthermore, the Body Solid G6B incorporates advanced safety features, including safety catches and a sturdy design that minimizes the chance of tipping over. It’s an ideal choice for those who prioritize safety during their strength training sessions.

The G6B also offers a compact footprint, which makes it suitable for limited spaces without compromising on functionality. Its multi-functional capabilities mean that users can perform a range of exercises without needing additional equipment, streamlining their workouts and enhancing efficiency.

In conclusion, the Body Solid G6B is a top-of-the-line home gym system that masterfully combines versatility, safety, and durability. Whether you’re a novice looking to start your fitness journey or a seasoned athlete aiming to refine your strength training routine, the G6B provides the features and technology needed to achieve your fitness goals effectively.
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