Body Solid FID 46 User Manual

by

Body-Solid

®

FID46

Flat/Incline/Decline

Bench

OWNER’S MANUAL

&

FID46 Assembly Instructions

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Assembly Instructions . . . . . . . . . . . . p .3-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Deterine Your Training Method . . . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching & Warm-Up / Cool-Down .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . p. 41-42

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,
Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Assembly Instructions . . . . . . . . . . . . p .3-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Deterine Your Training Method . . . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching & Warm-Up / Cool-Down .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . p. 41-42

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,
Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Assembly Instructions . . . . . . . . . . . . p .3-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Deterine Your Training Method . . . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching & Warm-Up / Cool-Down .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . p. 41-42

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,
Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Assembly Instructions . . . . . . . . . . . . p .3-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Deterine Your Training Method . . . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching & Warm-Up / Cool-Down .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . p. 41-42

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,
Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Assembly Instructions . . . . . . . . . . . . p .3-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Deterine Your Training Method . . . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching & Warm-Up / Cool-Down .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . p. 41-42

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,
Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Assembly Instructions . . . . . . . . . . . . p .3-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Deterine Your Training Method . . . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching & Warm-Up / Cool-Down .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . p. 41-42

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,
Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Assembly Instructions . . . . . . . . . . . . p .3-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Deterine Your Training Method . . . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching & Warm-Up / Cool-Down .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . p. 41-42

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,
Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

Assembly Instructions . . . . . . . . . . . . p .3-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Deterine Your Training Method . . . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching & Warm-Up / Cool-Down .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . p. 41-42

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,
Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

Table of Contents

Safety Instructions . . . . . . . . . . . . . . . . . p. 1

Assembly Instructions . . . . . . . . . . . . p. 2-10

Warning, Safety & Maintenance . . . . . . p. 11

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

Phrases, Terms, Tips & Guidelines . .p. 13-14

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

Exercise Prescription . . . . . . . . . . . . . . .p. 16

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

Common Training Mistakes . . . . . . . . . .p. 18

Setting Up Your Personal Program . . . . .p.19

Determine Your Training Method . . . . . .p. 20

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

Exercise Logs . . . . . . . . . . . . . . . . . .p. 24-26

Stretching & Flexibility . . . . . . . . . . . . .p. 27

Stretching: Warm-Up / Cool-Down . .p. 28-37

Build The Ultimate Fitness Center . . . . .p. 38

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

Reference Drawings . . . . . . . . . . . . . . . p. 41

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

Mainframe Parts List,
Hardware Parts List, Pads List &

Labels / Decals List . . . . . . . . . . . . . . . p. 44

Exploded View Diagram . . . . . . . . . . . . p. 45

1

Important Safety Instructions

Before beginning any fitness program, you should obtain a complete physical examination from your physician.

Il est conseille de subir un examen medical complet avant d’entreprendre tout programme d’exercise.
Si vous avez des etourdissements ou des faiblesses, arretez les exercices immediatement.

Antes de comenzar cualquier programma de ejercicios, deberias tener un examen fisico con su doctor.

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When using exercise equipment, you
should always take basic precautions,
including the following:

Read all instructions before using the PowerLIFT
FID Bench. These instructions are written to ensure
your safety and to protect the unit.

Do not allow children on or near the equipment.

Use the equipment only for its intended purpose as
described in this guide. Do not use accessory
attachments that are not recommended by the
manufacturer. Such attachments might cause injuries.

Wear proper exercise clothing and shoes for your
workout—no loose clothing.

Use care when getting on or off the unit.

Do not overexert yourself or work to exhaustion.

If you feel any pain or abnormal symptoms, stop your
workout immediately and consult your physician.

Never operate unit when it has been dropped or
damaged. Return the equipment to a service center
for examination and repair.

Never drop or insert objects into any opening in the
equipment.

Always check the unit before each use. Make sure
that all fasteners and pop pin are secure and in
good working condition.

Do not use the equipment outdoors or near water.

Always use collar on weight plate post.

Personal Safety During Assembly

It is strongly recommended that a qualified dealer
assemble the equipment.

Before beginning assembly, please take the time to
read the instructions thoroughly.

Read each step in the assembly instructions and
follow the steps in sequence. Do not skip ahead. If
you skip ahead, you may learn later that you have to
disassemble components and that you may have
damaged the equipment.

Assemble and operate the PowerLIFT FID Bench on
a solid, level surface. Locate the unit a few feet from
the walls or furniture to provide easy access.

The PowerLIFT FID Bench is designed for your
enjoyment. By following these precautions and
using common sense, you will have many safe and
pleasurable hours of healthful exercise with your
Body-Solid PowerLIFT bench.

After assembly, you should check all functions to
ensure correct operation. If you experience problems,
first recheck the assembly instructions to locate any
possible errors made during assembly. If you are unable
to correct the problem, call the dealer from whom
you purchased the bench or call 1-800-556-3113 for
the dealer nearest you.

Obtaining Service

Please use this Owner’s Manual to make sure that all
parts have been included in your shipment. When
ordering parts, you must use the part number and
description from this Owner’s Manual. Use only
Body-Solid replacement parts when servicing this
bench. Failure to do so will void your warranty and
could result in personal injury.

For information about product operation or service,
check out the official Body-Solid website at
www.bodysolid.com or contact an authorized
Body-Solid dealer or a Body-Solid factory-authorized
service company or contact Body-Solid customer
service at one of the following:

Toll Free: 1-800-556-3113
Phone: [phone] ext. 5
Fax: [phone]
E-mail: [e-mail]

Or write to: Body-Solid, Inc.

Service Department
1900 S. Des Plaines Ave.
Forest Park, IL 60130 USA

Retain this Owner’s Manual for future
reference. Part numbers are required
when ordering parts.

Be careful to assemble all components in
the sequence presented in this guide.

2

Assembly Instructions

You must review and follow the instructions in this Owner’s Manual. If you do not assemble and use the
PowerLIFT FID Bench according to these guidelines, you could void the Body-Solid warranty.

Assembly of the PowerLIFT FID Bench takes professional installers about 45 minutes to complete. If this is
the first time you have assembled this type of equipment, plan on significantly more time.

Professional installers are recommended.

However, if you acquire the appropriate tools and follow the assembly steps sequentially, the process will take
time, but is fairly easy.

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Required Tools

The tools that you must obtain before assembling
the PowerLIFT FID Bench include:

6mm Hex Key (you need two)

14mm Open-End Wrench

17mm Open-End Wrench

14mm Box Wrench

17mm Box Wrench

Installation Requirements

Follow these installation requirements when assembling
the PowerLIFT FID Bench:

Fill out and mail warranty card.

Set up the PowerLIFT bench on a solid, flat surface.
A smooth, flat surface under the bench helps keep it
level. A level bench has fewer malfunctions.

Provide ample space around the bench. Open
space around the bench allows for easier access.

Insert all bolts in the same direction. For aesthetic
purposes, insert all bolts in the same direction
unless specified (in text or illustrations) to do otherwise.

Leave room for adjustments. Tighten fasteners such as
bolts, nuts, and screws so the unit is stable, but leave
room for adjustments. Do not fully tighten fasteners
until instructed in the assembly steps to do so.

CAUTION: Obtain assistance! Do not attempt to assemble
the PowerLIFT Gym by yourself. Review the Installation
Requirements before proceeding with the following steps.

Assembly Tips

The PowerLIFT FID Bench comes in one box. Be
careful to assemble components in the sequence
presented in this guide.

With so many assembled parts, proper alignment and
adjustment is critical. While tightening the nuts and
bolts, be sure to leave room for adjustments.

Read all “Notes” on each page before beginning
each step.

While you may be able to assemble the PowerLIFT
bench using the illustrations only, important safety
notes and other tips are included in the text.

IMPORTANT!

Before you begin you should fold out pages 42 and 43.

This is a quick reference guide that shows all hardware
parts (in actual size) along with the corresponding
key numbers on the assembly instructions.

Do not fully tighten bolts until
instructed to do so.

Note: Due to continuing product improvements, specifications and
designs are subject to change without notice.

Even though we have prepared this manual with extreme care, neither the
publisher nor the author can accept responsibility for any errors in, or
omission from, the information given.

STEP

1

A. Attach front leg (A) to mainframe (B) with brace plate (D) as shown using:

two 29 (square neck carriage bolt 10mm x 95mm)
two 36 (flat washer 10mm)
two 32 (nylon lock nut 10mm)

B. Attach back leg (C) to mainframe (B) with brace plate (D) as shown using:

two 29 (square neck carriage bolt 10mm x 95mm)
two 36 (flat washer 10mm)
two 32 (nylon lock nut 10mm)

C. Attach chrome adjustment tube (F) to the front of the mainframe (B) with the adjustment holes facing

out on the left side as shown. Use the following:

one 24 (hex bolt 10mm x 80mm partial thread)
two 36 (flat washer 10mm)
one 32 (nylon lock nut 10mm)

D. Slide adjustment carriage (E) over chrome adjustment tube (F) as shown with the pop pin knob on the left

side of the bench. (You may have to unscrew the pop pin to slide it on to the chrome adjustment tube).

E. Attach seat pivot (G) to mainframe (B) using:

one 23 (hex bolt 10mm x 110mm partial thread)
two 36 (flat washer 10mm)
one 32 (nylon lock nut 10mm)

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mm

Inch

Be careful to assemble all components
in the sequence they are presented.

IMPORTANT! Before you begin you should
fold-out pages 42 and 43.

This is a quick reference guide that shows all hardware parts (in actual size)
along with the corresponding key numbers on the assembly instructions.

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STEP

1

STEP

2

A. See Note 1. Install 210mm (8 1/4”) long bolt (21) thru left side of seat brace (H), and then seat pivot (G), and

then thru right side seat brace (H), using the center hole on each seat brace as shown. Use the following:

one 21 (hex bolt 10mm x 210mm partial thread)
two 36 (flat washer 10mm)
one 32 (nylon lock nut 10mm)

B. See Note 2. Install 165mm (6 1/2”) bolt (22) thru the lower hole on the left side of back brace (J),

and then thru the adjustment carriage (E), and then thru the right side of back brace (J) as shown using:

one 22 (hex bolt 10mm x 165mm partial thread)
two 36 (flat washer 10mm)
one 32 (nylon lock nut 10mm)

C. See Note 3. Install 165mm (6 1/2") bolt (22) thru left side of back brace (J), and thru back pivot on

mainframe (B), and then thru right side of back brace (J) as shown using:

one 22 (hex bolt 10mm x 165mm partial thread)
two 36 (flat washer 10mm)
one 32 (nylon lock nut 10mm)

D. See Note 4. Connect seat braces (H) and back braces (J). Install as shown and described using:

two 25 (hex bolt 10mm x 60mm partial thread)
four 36 (flat washer 10mm)
two 32 (nylon lock nut 10mm)

5

mm

Inch

Be careful to assemble all components
in the sequence they are presented.

STEP

2

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STEP

3

A. See Note 1. Install all four handles (K, L, M, and N) on to seat braces (H) and back braces (J).

Install as shown and described using:

eight 26 (hex bolt 10mm x 40mm full thread)
sixteen 36 (flat washer 10mm)
eight 32 (nylon lock nut 10mm)

B. Install seat pad (P) on to both seat braces (H). Tighten pad bolts to a snug fit. Do not

over-tighten any pad bolts. Over-tightening pad bolts will cause T-nuts in pads to strip out. Install using:

four 30 (hex bolt 8mm x 60mm partial thread)
four 37 (spring lock washer 8mm)
four 38 (flat washer 8mm)

C. Install back pad (Q) on to both back braces (J). Tighten pad bolts to a snug fit. Do not over-tighten any

pad bolts. Over-tightening pad bolts will cause T-nuts in pads to strip out. Install using:

four 30 (hex bolt 8mm x 60mm partial thread)
four 37 (spring lock washer 8mm)
four 38 (flat washer 8mm)

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mm

Inch

Be careful to assemble all components
in the sequence they are presented.

STEP

3

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STEP

4

A. Slide main post (T) into main post receiver of mainframe (B). Lock in place with adjustment pin (13).

Note: this leg developer main post is adjustable to properly align the pivot point with your knee joint
and accommodate all size users.

B. Align pivot arm (R) with receiver of main post (T). Install pivot shaft (S) to connect the pivot arm and

main post. Secure as shown by using:

two 28 (round allen head 10mm x 20mm full thread bolt) *
two 35 (spring lock washer 10mm)
two 34 (flat washer 10mm x 30mm)

*Note: You should wrench tighten

these bolts now. You will need two 6mm allen wrenches for this step. To lock pivot shaft

in place, use both allen wrenches at the same time and turn them in opposite directions to tighten.

C. Install Olympic adapter sleeve (8) as shown using:

one 34 (flat washer x 30mm10mm)
one 35 (spring lock washer 10mm)
one 28 (round allen head 10mm x 20mm full thread bolt) Wrench tighten

this bolt now.

one 2 (plastic ball-end cap 2”)
one 12 (rubber donut)

D. See Note 1. Install all three roller pad bars (10) as shown. Install all six foam rollers (9) as shown.

Secure each foam roller in place using round plastic end caps (6).

At this point you should wrench tighten all bolts on the bench and the leg developer.
Do Not wrench tighten any

pad bolts.

Congratulations! You are done. After assembly, you should check all functions to ensure correct
operation. If you experience problems, first recheck the assembly instructions to locate any
possible errors made during assembly. If you are unable to correct the problem, call the dealer
from whom you purchased the machine or call 1-800-556-3113 for the dealer nearest you.

Note: If any bolts seem to loosen periodically, use Loctite 242 for a long-term cure.

9

mm

Inch

Be careful to assemble all components
in the sequence they are presented.

10

STEP

4

11

W arning, Safety & Maintenance

Be sure that all users carefully read and understand all
warning, safety and maintenance labels on the bench
before each use. Failure to do so may cause serious
injury. It is imperative that you retain this Owner’s Manual
and be sure all warning labels are legible and intact.
Replacement Owner’s Manuals and labels are available
from your local Body-Solid dealer. If you have any
questions about the operation, set up or maintenance of
this bench please call our customer service department
at 1 [phone].

Pay special attention to the plunger on this pop
pin. Always be sure that the plunger is fully
engaged into the hole you select. Be sure
to tighten the lock down knob by turning it
clockwise to lock it in place every time. Also, be
sure the spring in the pop pin operates freely.
Failure to do so may result in serious injury.

WARNING

! !

Shows pop pin

plunger is

fully engaged.

Shows pop pin
plunger is NOT

fully engaged.

Safety Guidelines

Successful resistance training programs have one prominent feature in common...safety. Resistance training
has some inherent dangers, as do all physical activities. The chance of injury can be greatly reduced or
completely removed by using correct lifting techniques, proper breathing, maintaining equipment in good
working condition, and by wearing the appropriate clothing.

1. It is highly recommended that you consult your physician before beginning any exercise
program. This is especially important for individuals over the age of 35, or persons with
pre-existing health problems.

2. Always warm up before starting a workout. Try to do a total body warm up before you start. It is
especially important to warm up the specific muscle groups you are going to be using. This can
be as simple as performing a warm up set of high repetitions and light weight for each exercise.

3. Use proper form. Focus on only working the muscle groups intended for the exercise you are doing.
If there is strain elsewhere, you may need to re-evaluate the amount of weight that is involved with
the lift. Keeping proper form also includes maintaining control through an entire range of motion.

4. Breath properly. Inhale during the eccentric phase of the exercise, and exhale during the lifting, or
concentric phase. Never hold your breath during any part of an exercise.

5. Always wear the appropriate clothing and shoes when exercising. Wearing comfortable athletic shoes
with good support and loose fitting, breathable clothing will reduce the risk of injury.

6. Maintaining equipment in proper operating condition is of utmost importance for a safe resistance
training program. Pulleys and cables should be checked for wear frequently and replaced as needed.
Equipment should be lubricated as indicated by the manufacturer.

7. Read and study all warning labels on this machine. It is absolutely necessary that you familiarize
yourself and all others with the proper operation of this machine prior to use.

8. Keep hands, limbs, loose clothing and long hair well out of the way of all moving parts.

9. Do not attempt to lift more weight than you can control safely.

10.Inspect the machine daily for loose or worn parts. If a problem is found do not allow the machine to
be used until all parts are tightened or worn or defective parts are repaired or replaced.

12

PHRASES, TERMS, TIPS

& GUIDELINES

AEROBIC

Exercise that primarily uses oxygen to burn fuel at low to moderate levels of intensity. Running
and jogging are examples of aerobic exercise.

ANAEROBIC

Exercise that primarily uses the body’s stored fuel for energy. Intense weightlifting is an
example of an anaerobic exercise.

ATROPHY

Decrease of a muscle caused by the decrease in the size of its cells because of inactivity.

BALLISTIC STRETCHING

A stretching technique that involves a bouncing or bobbing movement during the stretch. The
final position is not held. This is not

a recommended stretching technique.

BREATHING

Never hold your breath during any part of an exercise. Holding your breath may cause severe
intra-thoracic pressure and raise blood pressure leading to dizziness, blackout or other
complications. The rule of thumb is to exhale on exertion and inhale on the return part of the
exercise.

CARDIOVASCULAR

Referring to the heart, lungs, and other periphery systems involved in the transport of oxygen
throughout the body.

CHALLENGE YOUR MUSCLES

All strength training should progress gradually, using increases in weight until your goals are
reached. Then, change your workout to include increased reps or a higher weight resistance.
Alter the order of your exercises, perform multiple sets or different exercises to maintain
results or reach new goals.

CHANGE ROUTINE

Beginner’s please note: If you want to make changes in the exercise routine that you do,
wait until about the six to eight week point. Advanced lifters may want to change routines to
avoid plateus in gaining size or strength.

CIRCUIT TRAINING

Exercise stations that consist of various combinations of weight training, flexibility, calisthenics,
and aerobic exercise.

CONCENTRIC MUSCLE ACTION

The muscle shortens while contracting against resistance.

ECCENTRIC MUSCLE ACTION

The muscle lengthens while contracting against resistance.

EXERCISE FREQUENCY

Exercise each muscle group 2-3 times per week. Allow a minimum of 48 hours rest for each
muscle group worked. If you are doing a total-body workout, three training sessions per week,
performed on every second day, is adequate.

EXERCISE LARGE MUSCLES FIRST

You should work your large muscle groups first (ie. squat, bench press, lat pulldown) before
you exercise your small muscle groups (ie. bicep curls, tricep pressdowns, lateral raises).

EXERCISE PROGRAM DURATION

A weight training routine should take anywhere from 45 minutes to one hour to complete. Add
another 20 to 60 minutes when you include stretching, warm-up, aerobics and cool-down.

GIVE YOUR MUSCLES A REST

You’ll get the most out of strength training if you give your muscles at least 48 hours rest to
recover and rebuild between strength training workouts.

HYPERTROPHY

Enlargement of a muscle caused by an increase in the size of its cells in response to weight
training.

INTENSITY

The degree to which the body is worked during exercise.

ISOKINETIC EXERCISE

Resistance is given at a fixed velocity of movement with accommodating intensity. A machine
that moves you through an entire range of motion at a preset speed and will not change no
matter how much pressure is put forth by the individual.

ISOMETRIC EXERCISE

Contracts the muscle statically without changing its length. Example: Attempting to lift a
weight heavier than you can handle, but cannot move.

ISOTONIC EXERCISE

Shortens and lengthens the muscle through a complete range of motion. This defines weight
training with full range of motion.

MUSCLE FATIGUE

Fatigue is when you can’t possibly do another rep without sacrificing form.

MUSCULAR ENDURANCE

The ability to perform repetitive muscular contractions against some resistance.

MUSCULAR STRENGTH

The maximum force that can be applied by a muscle during a single maximum contraction.

OSTEOPOROSIS

A decrease in bone density.

PLYOMETRIC EXERCISE

A technique that includes specific exercises which encompass a rapid stretch of a muscle
eccentrically, followed immediately by a rapid concentric contraction of that muscle for the
purpose of facilitating and developing a forceful explosive movement over a short period of
time. Examples of these are using medicine balls for upper extremity and depth jumping for
lower extremeity.

BEGINNER’S GUIDELINES

•Work out at least two times a week.

• Include six to eight exercises that train major muscle groups.

• Perform two or three sets of at least eight to 12 repetitions.

13