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

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

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 Assembly S e m b l y I n s t r u c t i o n s Professional installers are recommended Inch E P E 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 Prescription E Y O U a B E G I N N E R ? For BEGINNER’S Lack of Adequate Warm-Up and Inadequate Flexibility S TA K E S If your personal goals Involve losing a Personal Program Which training method is right for you? Training Method Exercise TIP S Front View A R T LONG-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 Pillar Semi-Leg Straddle HipsForward Lunge Fencer Supine Knee Flex Chest 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 Arm Kneeling Quadriceps Stretch Posterior of ThighSitting Toe Touch Semistraddle Figure Four Straddle Spread Eagle Groin Butterfly 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 t P L O D E D V I E W A G R a M