Shoulder, Chest, Posterior of Upper ARM | Body Solid FID 46 instruction

STRETCHING WARM-UP/COOL-DOWN

SHOULDER

Seated Lean-Back

MUSCLE(S) AFFECTED: deltoids and pectoralis major

1.Sitting with legs straight and arms extended, place palms on floor about 12 inches behind hips.

2.Point fingers away (backward) from body.

3.Slide hands backward and lean backward.

4.Hold for 10 seconds.

CHEST

Straight Arms Behind Back

MUSCLE(S) AFFECTED: deltoids and pectoralis major

1.Standing, place both arms behind back.

2.Interlock fingers with palms facing each other.

3.Straighten arms fully.

4.Slowly raise the straight arms.

5.Hold for 10 to 15 seconds.

6.Keep head upright and neck relaxed.

POSTERIOR OF UPPER ARM

Behind-Neck Stretch (Chicken Wing)

MUSCLE(S) AFFECTED: triceps and latissimus dorsi

1.Standing or sitting, flex right arm and raise elbow above head.

2.Reach the right hand down toward the left scapula.

3.Grasp right elbow with left hand.

4.Pull elbow behind head with left hand.

5.Hold for 10 seconds.

6.Repeat with left arm.

Stretching shoulder joints—sitting

Stretching the chest

Stretching the triceps

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Body Solid FID 46 manual Shoulder, Chest, Posterior of Upper ARM

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 Goal SHORT-TERM GoalsLONG-TERM Goals Date Accomplished = Sets = Weight used= Repetitions per set Sample Workout Routine When Training for Strength Weighttrainingexerciselog Flexibility Arms Straight Up Above Head Pillar Upper BackLower Back Cross Arm in Front of Chest Supine Knee Flex HipsSemi-Leg Straddle Forward Lunge Fencer Chest ShoulderPosterior of Upper ARM Look Right and Left NeckFlexion and Extension Side Bend with Bent Arm SidesAnterior of Thigh and HIP Flexor Side Bend with Straight Arms 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 B e l s / D e c a l s 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 H a r d w a r e L i s t D 4 6 P a d s L i s t P L O D E D V I E W A G R a M