Finnlo Bio Force 3842 User Manual

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11/06/12 INTL

Item No.:3842

Page 2

Tel.: 0731-97488- 29, 62 oder -68

Fax: 0731-97488-64

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An Hammer Sport AG Abt. Kundendienst Von-Liebig-Str. 21

89231 Neu-Ulm Ort: ................................... Datum: ...................................

Ersatzteilbestellung

(Bitte in Druckbuchstaben ausfüllen!)

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Art.-Nr.:3842 BIO FORCE Serien Nr.:

Page 3

EXERCISE LOG

Use the chart below to record your progress. Before writing on it, make as many copies as you think you’ll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what you’ve done. This data will help you chart future fitness goals as you continue to improve.

Date ________ Date ________ Date ________ Date ________

EXERCISE

SETS REPS

RESISTANCE

SETS REPS

RESISTANCE

SETS REPS

RESISTANCE

SETS REPS

RESISTANCE

SETS REPS

RESISTANCE

SETS REPS

RESISTANCE

SETS REPS

RESISTANCE

SETS REPS

RESISTANCE

SETS REPS

RESISTANCE

SETS REPS

RESISTANCE

SETS REPS

RESISTANCE

SETS REPS

RESISTANCE

SETS REPS

RESISTANCE

TABLE OF CONTENTS

  

 



Important Safety Information .............................................................2

Specifications & Parts........................................................................3

Equipment Warning/Caution Labels ...............................................4-5

Introduction ........................................................................................6

Assembly Instructions...................................................................7-21

Parts List/Exploded View............................................................22-23

Care and Storage ............................................................................24

Exercise Guidelines....................................................................25-26

Bio Force® Sport System and Workout ...........................................27

Getting Started

Pulley Positions .........................................................................28

Adjusting the Slide-N-Lock Shifter ............................................29

Adjusting the Seat and Leg Attachment....................................29

8 Week Body Transformation Plan .............................................30-39

Warm-Up & Cool Down Stretches ..............................................40-41

Bio Force

® Spor t Exercises........................................................42-82

Legs .....................................................................................44-54

Chest & Back .......................................................................55-64

Shoulders .............................................................................65-71

Arms.....................................................................................72-80

Abs & Lower Back................................................................81-82

Cardiovascular Conditioning

Progressive Cardiovascular Training Program.....................83-85

Cardio Workout Tracking Sheets...............................................86

Progress Chart.................................................................................87

Exercise Log ....................................................................................88

Page 4

PROGRESS CHART

IMPORTANT SAFETY INFORMATION

1) Before starting this or any other exercise program, consult your physician. Your physician

should assist you in determining the target heart rate zone appropriate for your age and physical condition. Certain exercise programs or types of equipment may not be appropriate for all people. This is especially important for people over the age of 35, pregnant women, or those with pre-existing health problems or balance impairments. If you are taking med i ca tion which may affect your heart rate, a physician's advice is ab so lute ly essential.

2) Start out slowly and progress sensibly.

Even if you are an experienced exerciser, start with the beginner workout and become familiar with all of the exercises before moving on to more advanced workouts or exercises. For best results, perform all of the exercises at the tempo demonstrated in the video.

3) Do not overexert yourself with this or any other exercise program. Listen to your body and respond

to any reactions you may be having. You must learn to distinguish “good” pain, like fatigue, from “bad” pain, which hurts. If you experience any pain or tightness

in your chest, an irregular heartbeat, dizziness, nausea, or shortness of breath, stop exercising at once and consult your physician immediately.

4) Warm up before any exercise program by doing 5 to

10 minutes of aerobic activity, followed by stretching.

5) Before EACH use, visually inspect the equipment. Never operate the equipment if the equipment is not functioning properly.

6) USE CARE when getting on and off the equipment.

Set up and use your equipment on a solid, level, surface. Follow the instructions demonstrated in your video and as instructed with the exercises on pages 44 through 82 for proper exercise techniques.

7) Use this equipment ONLY for the intended use

as described in this manual. Do not modify the equipment or use at tachments not rec om mend ed by the manufacturer.

8) Have plenty of clearance space on all sides of your equipment. It is important to keep children,

pets, furniture and other objects out of the way when using your equipment.

9) Wear appropriate clothing when exercising. Workout

clothing should be comfortable and lightweight, and should allow freedom of movement. Wear comfortable athletic shoes made of good support with non-slip soles, such as running or aerobic shoes.

10) THIS EQUIPMENT IS NOT FOR USE BY CHILDREN. Parents and others in charge of children should be aware of their responsibility because the natural play instinct and the fondness of experimenting of children can lead to situations and behavior for which the training equipment is not intended. To prevent injuries, keep this and all fitness equipment out of the reach of children. Follow these simple rules:

– Keep children out of rooms where you have

your exercise equipment.

– Store exercise equipment in a room that

can be locked.

– Know exactly where your children are when

you work out.

– If you have small children at home, don’t wear

headphones while you work out.

– Talk to your kids about the dangers of exercise

equipment.

11) Breathe naturally, never holding your breath during an exercise. Avoid over training. You should be able to carry on a conversation while exercising.

12) Cool down after an exercise session, with 5 to 10 minutes of slow walking, followed by stretching.

13) Handicapped or disabled people must have medical approval before using this equipment and

should be under close su per vi sion when using any exercise equipment.

14) Only one person at a time should use this equipment.

15) DO NOT put hands, feet, or any foreign objects on or near this equipment when in use by others.

Use caution not to pinch fingers or hands in moving parts when setting up or using the equipment.

WARNING

YOU AND OTHERS CAN BE SERIOUSLY INJURED

OR KILLED IF WARNINGS ON THE EQUIPMENT, IN THIS

OWNER’S MANUAL AND VIDEO ARE NOT FOLLOWED.

Every two weeks, measure yourself and use the chart below to record your progress. Before writing on it, make as many copies as you think you’ll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what you’ve done. This data will help you chart future fitness goals as you continue to improve.

Hips

Thighs

Calves

Abdomen

Waist

Biceps

Chest

Weight

Date

chest waist

abdomen

hips

thighs (L/R)

calves (L/R)

biceps (L/R)

Measuring Sites

Page 5

CARDIO WORKOUT TRACKING SHEETS

ACTIVITY DATE

HOW LONG

(minutes)

HEART RATE

HOW HARD

(RPE)*

Use these charts to

keep track of your

progress over time.

Before writing on

them, make as

many copies as

you think you’ll

need. We suggest

you keep these in

a notebook. You

will find it both

informative and

motivational to

look back at what

you’ve done.

This data will help

you chart future

fitness goals as you

continue to improve.

*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel (RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4-5 equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.

ACTIVITY DATE

HOW LONG

(minutes)

HEART RATE

HOW HARD

(RPE)*

SPECIFICATIONS & PARTS

Length: 52-3/4” Width: 65” Height: 82”

Includes

Workout DVD

Product Weight: Approx. 151 lbs. Maximum user weight: 300 lbs.

Assembled Approximate Specifications: Dimensions are based on unit set up for use.

Lat Bar

BFSPORT-20

RIGHT LEFT

FRONT

Left Swing Arm

BFSPORT-06

Left Adjuster

0700026

Left Top Frame

BFSPORT-04

Foot Harness

0700025

Backrest

BFSPORT-13

Crossbar

BFSPORT-08

Stopper

0100189

Stopper

0100189

Base Plate

BFSPORT-02

Base Frame

BFSPORT-01

Leg Lift Tube BFSPORT-14

Right Adjuster

0700027

Right Top Frame

BFSPORT-05

+ Resistance Cylinder

0600013

Right Swing Arm

BFSPORT-07

Front Top Cover Cap with Logo

0500005

Foot Harness

0700025

Lower Leg Bar

BFSPORT-16

Upper Leg Bar

BFSPORT-17

Seat

BFSPORT-12

+ Handle

BFSPORT-21

+ Pulley with Logo

0600012

NOTE:

All location references, such as front, rear, left or

right, made in these instr uctions are from the

user sitting on the exerciser and facing forward.

+ Padded Pulley

BFPRO-16

+ Padded Pulley

0600027

Chrome Pulleys

0600014

Perforated Cover

BFSPORT-10

+ Pulley with Logo

0600012

+ These parts are the same on both the

left and right side of the exerciser.

+ Pulley

0600016

Page 6

PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM

WEEK

HOW OFTEN

(times per week)

HOW HARD

(% heart rate)

HOW LONG

(minutes)

HOW HARD

(RPE)*

RPE DESCRIPTIVE RATING

2 - 3

3 - 4

2 - 4

Somewhat easy to somewhat hard

5 - 15

10 - 17

15 - 20

40 - 50

50 - 60

The training program that follows is a progressive training program for cardiovascular conditioning.

It can be used for any aerobic activity you choose. But remember, these are only guidelines.

People with medical conditions should discuss this training program with their physician.

MOVING

BEYOND

BASE-LEVEL

FITNESS

CONDITIONING

BASE

MAINTENANCE

*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1- 10, with how you feel (RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4-5 equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.

Smart Progression

In regard to progressing to a higher intensity level, longer duration, or more frequent sessions, it makes good sense to change only one of these elements at a time. You run a higher risk of overuse injury if you simultaneously increase more than one of these elements. A conservative yet effective guideline is to increase intensity or duration by no more than about 5 percent. You should adapt to this increase over a period of a week or two, and then consider changing one of the other variables (frequency, duration or intensity) or further progressing the one you’ve adapted to.

Top Aerobic Exercise

No one cardiovascular activity is better than another! Manipulating how hard (intensity), how often (duration), and how long (frequency) you participate in a particular aerobic activity determines its effectiveness or lack thereof. And of course, you have to like what you’re doing. Choose the type of aerobic activity that is right for you by identifying one or more types of cardio exercise that you can see yourself sticking to, and enjoying, for the rest of your life. Often, the best aerobic exercise will be not one, but several activities that are fun and feel good to your body. Excellent cardiovascular activities include, but are not limited to, walking, swimming, water fitness, jogging, running, cross-country skiing, in-line skating, lateral movement training (slide), cycling, mountain biking, and step training.

WEEK

HOW OFTEN

(times per week)

HOW HARD

(% heart rate)

HOW LONG

(minutes)

HOW HARD

(RPE)*

RPE DESCRIPTIVE RATING

7 - 9

10 - 13

14 - 16

17 - 19

20 - 23

24 - 27

3 - 4

3 - 5

3 - 6

3 - 4

4 - 5

Moderate to somewhat hard

Somewhat hard to hard

20 - 25

21 - 25

26 - 30

31 - 35

60 - 65

65 - 70

70 - 75

WEEK

HOW OFTEN

(times per week)

HOW HARD

(% heart rate)

HOW LONG

(minutes)

HOW HARD

(RPE)*

RPE DESCRIPTIVE RATING

After 4-6

months

3 - 6

Easy - Moderate to somewhat hard

30 - 60

40 - 85

CRUSH HAZARD. Keep hands clear while assembling and disassembling.

WARNING

CAUTION

Always keep the Lat Bar in its holder when not in use.

WARNING

Failure to read and follow the safety instructions stated in the Owner’s Manual and Video may result in POSSIBLE SERIOUS INJURY OR DEATH. KEEP CHILDREN AWAY. Maximum user weight 300 lbs. Replace this label if damaged, illegible or removed. Class HC.

WARNING LABEL 1

WARNING LABEL 2

CAUTION LABEL 1

WARNING

LABEL 1

WARNING

LABEL 2

EQUIPMENT WARNING/CAUTION LABELS

CRUSH HAZARD. Keep hands clear while operating.

WARNING

WARNING LABEL 3

WARNING

LABEL 5

WARNING

LABEL 5

WARNING

LABEL 3

WARNING

Keep hands away from pulleys and moving parts.

WARNING LABEL 5

(6 locations)

IMPORTANT: Note placement of the following

Warning/Caution

Labels on your

equipment.

Page 7

PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM

How hard. Aerobic intensity guidelines for healthy adults are generally set at 60 to 85 percent of heart rate. But, if you’re out of shape, remember that moderate to low level and consistent cardiovascular training – well below the standard recommendations set forth – can result in substantial and beneficial effects to your health and can greatly improve cardiovascular endurance.

You can use the following calculation to determine what percentage of your heart rate you are working at:

% heart rate = (220 - age) x %.

Using this calculation, a 70% heart rate for a 40 year old would be (220 - 40) x 70% or 126. Thus, this individual would need to reach 126 beats per minute to equal a 70% heart rate.

The above are guidelines, people with any medical limitations should discuss this formula with their physician.

How Often, How Long, and How Hard

The choices you make about the frequency (how often), duration (how long), and intensity (how hard) at which you will train, will directly influence your training results.

How often. If you want to see serious improvements in your fitness, lose weight and develop a good training base, you need to do cardio workouts three to six times per week.

If you are just starting a program or out of shape, don’t let these recommendations discourage or mislead you. Realize that doing cardio training two to three times per week will still result in significant fitness improvement and health benefits. Your long-term goal is to build up to exercising your heart on most days of the week.

How long. How long you work out depends on your current level of fitness. Again, if you’re just starting a program or out of shape, don’t follow strict textbook recommendations. Instead, start with 5 to 10 minutes once or twice per day. You will see significant fitness improvement. Your long-term goal is to build to a duration of 30 to 60 minutes of cardiovascular activity on most days of the week.

WARNING

LABEL 5

WARNING

LABEL 5

WARNING

LABEL 8

CAUTION LABEL 2

WARNING

LABEL 6

WARNING

LABEL 6

EQUIPMENT WARNING/CAUTION LABELS

WARNING

Make sure that pin is locked in place before beginning to exercise.

WARNING

CRUSH HAZARD. Keep hands clear when moving Adjuster Arms.

WARNING LABEL 4

(2 locations)

WARNING LABEL 6

(2 locations)

When performing standing exercises, place feet firmly on floor plate.

WARNING

WARNING LABEL 7

(2 locations)

WARNING

LABEL 4

WARNING

LABEL 4

WARNING

LABEL 7

WARNING

LABEL 7

When transporting for storage we recommend two people move this unit.

CAUTION LABEL 2

WARNING LABEL 8

(2 locations)

Contents under pressure. DO NOT OPEN. Keep away from heat and fire.

WARNING

CAUTION

WARNING

Keep hands away from pulleys and moving parts.

WARNING LABEL 5

(6 locations)

WARNING LABEL 9

(2 locations)

DO NOT REMOVE PULLEY from this position after unit is assembled.

WARNING

LABEL 9

WARNING LABEL 9

Page 8

CARDIOVASCULAR CONDITIONING

Exercise that challenges the heart is a simple part of an exercise program – almost anyone can walk, run, treadmill, climb steps, or bike. But, creating a progressive, time efficient and results oriented cardio program takes a little planning. A properly designed and consistently performed cardiovascular training program is an essential part of your program if you want to improve your health and lose weight, or maintain a healthy lifestyle.

Training Aerobically

Aerobic exercise is the key to building a stronger heart and can reduce your chances of heart disease, as well as burn lots of fat and calories. Aerobic exercise is any activity that you can keep at for several minutes or longer and increases your heart rate. Activities that have the potential to condition the heart typically involve the large muscles of the hips, thighs, and buttocks. Examples include walking, hiking, jogging, running, cycling, in-line skating, swimming, cross-country skiing, and stair stepping.

Benefits of Aerobic Training

Health benefits of aerobic exercise include the following:

1. A stronger and healthier heart.

2. Increased HDL. This “good” cholesterol helps keep

your arteries unplugged and healthy.

3. Decreased total cholesterol. This is the debris in

your blood that can clog your arteries.

4. Reduced blood pressure. Even moderate

exercise can help.

5. Reduced risk for heart attack and stroke.

6. Decreased body fat and an ability to help you

reach your desirable weight. You’ll become a better fat-burner and burn a lot of calories every session.

7. Decreased risk for diabetes.

8. Reduced feelings of anxiety, tension, and

depression.

9. Improved sleep.

10. Higher levels of energy. Efficient delivery and

use of blood and oxygen is the key to increased vigor and performance.

Warming Up And Cooling Down

Warming up and cooling down are essential to a balanced and safe exercise program. A proper warm-up and cool down can:

• Make your workouts safe and easier to do,

• Limit the risk of unnecessary stress on your heart,

• Get you ready for your activity,

• Improve your stamina and endurance (you won’t tire as quickly),

• Decrease your risk for injury,

• Increase enjoyment of your workouts, and

• Help you stick with your health and fitness program.

Warm-Up

To prevent injury and maximize performance, we recommend that each workout period should start with a warm-up. Your warm-up should gently prepare your muscles for the coming exertion. Start by doing 5 to 10 minutes of gentle exercise that gradually increases your heart rate and loosens up your muscles. Your warm-up exercise should be aerobic in nature and only require an easy, unforged range of motion. This should be followed by 5 to 10 minutes of stretching. Refer to the stretches found on pages 40 and 41 of this manual. Never push yourself beyond a point of gentle tension or strain. Keep your movements gentle, rhythmic and controlled.

Cool Down and Stretching

Your workout should be followed by a cool down. The cool down should consist of 5 to 10 minutes of slow walking followed by stretching. Refer to the stretches found on pages 40 and 41 of this manual. Never push yourself beyond a point of gentle tension or strain. Keep your movements gentle, rhythmic and controlled.

INTRODUCTION

Congratulations!

Congratulations on your purchase of the Bio Force®Sport System! You've just taken an important step toward your lifelong fitness goals. Whether that means building a strong defined chest, lean sexy legs or total body sculpting, the Bio Force®Sport System can help you get the results you desire.

The Bio Force® Sport exerciser is a solid piece of equipment that uses nitrogen-charged cylinders to give you resistance through an exercise’s entire range of motion. With over one hundred body shaping exercises, you have everything you need to start your own total body workout program. The Bio Force® Sport exerciser allows you to tone and firm the major muscle groups of your upper and lower body. This is vital for everyone – regardless of age, sex, or fitness level.

To help you get started, we have included this thorough Owner’s Manual. It includes Eric Lichter’s “8 Week Body Transformation Plan,” descriptions of all of the Bio Force® exercises and an aerobic workout guide. You also have Eric’s Instructional Video which features tips on proper form and technique and a Healthy Eating Plan Booklet. These tools will give you a core group of exercises, and workout and nutrition plans to help you get results.

Be sure to read through this Owner’s Manual carefully.

If, during the course of using your system, you have any questions about the program, please contact your local distributor. As always, you have our personal assurance that we want your complete satisfaction. After all, your success is our success too!

IMPORTANT: This owner’s manual is the authoritative source of information about your Bio Force

® Sport exerciser. Please read it carefully and follow all the instructions.

Page 9

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

ABS & LOWER BACK

SIDE BEND

START: Stand facing side. Feet hip width

apart on base. Grip one handle with inside hand.

MOTION: Flex trunk laterally, away from

handle. Pause at end of motion. Return to starting position.

TIPS: Keep arm straight. Laterally flex

trunk, rather than pulling with arm. Contract abdominals to stabilize spine. Perform on both sides.

109

MUSCLE GROUPS EXERCISED: Abdominals, obliques,

lateral flexors

LEVEL OF DIFFICULTY: Intermediate

SEATED SPINAL EXTENSION

START: Sit facing frame. Grip handles in

front of chest. Pull elbows to waist.

MOTION: Extend spine. Pause at end of

motion. Return to starting position.

TIPS: Lift ribcage and lengthen spine while

extending. Do not over extend spine. Keep elbows in close to body. Avoid pulling with arms. Contract abdominals to stabilize lower back.

110

MUSCLE GROUPS EXERCISED: Spinal extensors

LEVEL OF DIFFICULTY: Intermediate

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles

Occasionally our products contain components that are pre-lubricated at the factory. We recommend that you protect flooring, or anything else the parts may contact, with newspaper or cloth.

Make sure you have read the manual completely and locate all the parts and tools shown on page 8.

Product will need approx. 83” when tilting for transportation. Make sure you have proper clearance before assembling. We recommend you assemble your equipment in the area you will be using it!

CAUTION! When transporting for storage we recommend two people move the unit.

All nuts and bolts are installed front-to-rear – leaving the nut on the rear.

Some assemblies may require lifting by 2 people.

FRONT

REAR

TIPS

ASSEMBLY INSTRUCTIONS

RIGHT

LEFT

NOTE:

All location references, such as front, rear, left or

right, made in these instr uctions are from the

user sitting on the exerciser and facing forward.

Page 10

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

ABS & LOWER BACK

AB CRUNCH

START: Sit facing away. Grip handles at

shoulder level. Elbows point front.

MOTION: Curl spine, pulling bottom of

ribcage down toward hips. Pause at end of motion. Return to starting position.

TIPS: Do not pull down with arms. Focus

work in abdominal muscles. Extend torso to upright seated position after each repetition. Keep neck in line with spine.

106

MUSCLE GROUPS EXERCISED: Abdominals

LEVEL OF DIFFICULTY: Beginner

OBLIQUE CRUNCH

START: Sit facing away. Grip handles at

shoulder level. Elbows point front.

MOTION: Curl spine and simultaneously

rotate torso toward one knee. Pause at end of motion. Return to starting position.

TIPS: Do not pull down with arms. Focus

work in abdominal muscles. Extend torso to upright seated position after each repetition. Keep neck in line with spine. Perform on both sides.

107

MUSCLE GROUPS EXERCISED: Abdominals, obliques

LEVEL OF DIFFICULTY: Intermediate

STANDING TRUNK ROTATION

START: Stand facing side. Feet hip width

apart on base. Rotate torso inward. Grip one handle with both hands.

MOTION: Rotate trunk outward. Pause at

end of motion. Rotate inward to starting position.

TIPS: Keep arms straight in front of torso.

Rotate trunk rather than pulling with arms. Maintain upright posture throughout exercise. Do not round lower back while rotating. Perform on both sides.

108

MUSCLE GROUPS EXERCISED: Abdominals, obliques

LEVEL OF DIFFICULTY: Intermediate

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles/Lat Tower

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles/Lat Tower

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

ASSEMBLY INSTRUCTIONS

0700025 Foot

Harness (2)

BFSPORT-29

Seat Support Frame

BFSPORT-14 Leg Lift Tube

0800051

Basic

Instructional

DVD

BFSPORT-15 Removable Leg Tube

BFSPORT-01 Base Frame

BFSPORT-02 Base Plate

BFSPORT-13 Backrest w/Allen Bolts

BFSPORT-12

Seat w/Allen Bolts

BFSPORT-04

Left Top Frame

0700027 Right Adjuster

0700026

Left Adjuster

BFSPORT-10

Perforated Cover

BFSPORT-09 Backrest Support Frame

BFSPORT-06 Left Swing Arm BFSPORT-07 Right Swing Arm

BFSPORT-03

Upright Frame

0500004 Top Cover Cap with Logo and (2) M6 x 30mm Phillips Bolts - 0100160 and (2) ST4.2 x 19mm Phillips Screws - 0100161

BFSPORT-18 Cable Assemblies**

0600012 Pulleys w/logo (4)

0600016 Pulleys (2)

BFSPORT-20 Lat Bar

BFSPORT-08 Crossbar

ASSEMBLY INSTRUCTIONS

BFSPORT-16 Lower Leg Bar

BFSPORT-17 Upper Leg Bar

0600013 Resistance Cylinders

BFSPORT-05

Right Top Frame

BOX 2

BFSPORT-22 Fastener Pack

BFSPORT-21

Handles (2)

**Important: Each Cable Assembly consists of the Cable, 1 Chrome Pulley and 2 Padded Pulleys

Lay Out the Parts

Lay out the parts of your Bio Force

Sport exerciser as shown here and on the following pages and familiarize yourself with part names for easier assembly.

Make sure you have all parts.

Tools provided in Fastener Pack:

- Hex Wrench

- 5mm Allen Wrench w/Phillips Screwdriver

- 6mm Allen Wrench

- 8mm Allen Wrench

BFPRO-34 Cable Guide

Fastener Pack

BOX 1

Page 11

ASSEMBLY INSTRUCTIONS

STEP 1 – Base Frame Assembly

a. Turn the Base Frame over, with the warning labels facing down. b. Place the Base Plate on the Base Frame on the end opposite the

rollers. Make sure the curved edge of the Base Plate is facing out with the pads up.

c. Align the holes in the Base Plate and Base Frame and secure

the parts by using 4 Allen Bolts. Tighten them with the Allen Wrench provided.

Turn the Base Assembly right side up on the floor (warning labels face up).

WE SUGGEST YOU ASSEMBLE THE BIO FORCE®SPORT EXERCISER

WHERE YOU ARE GOING TO BE USING IT.

Parts used in

STEP 1

Base Frame

Base Plate w/Pads

Base Plate

Base Frame Assembly

4 Allen Bolts (M8 x 25mm)

5mm Allen Wrench

Rollers

Pads

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

ARMS

CROSS-BODY TRICEPS EXTENSION

START: Sit facing away. Bend one elbow

and reach across body to grip handle at opposite shoulder.

MOTION: Extend elbow and press handle

in front of body. Pause at end of motion. Bend elbow back to starting position.

TIPS: Keep elbow at shoulder height.

Do not bend wrist while extending elbow. Maintain upright posture in seated position. Contract abdominals to stabilize torso. Perform on both sides.

105

MUSCLE GROUPS EXERCISED: Triceps

LEVEL OF DIFFICULTY: Intermediate

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

5mm Allen Wrench

4 Allen Bolts (M8 x 25mm)

Page 12

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

ARMS

TWO ARM REVERSE GRIP TRICEPS KICKBACK

START: Stand facing frame. Grip handles

in underhand grip with palms facing up. Bend elbows 90 degrees.

MOTION: Extend elbows and pull handles

down and back. Pause at end of motion. Bend elbows back to starting position.

TIPS: Keep arms close to sides of body.

Do not allow wrists to bend while pressing back. Maintain upright posture throughout exercise. Do not lean forward while pressing back. Contract abdominals to stabilize torso.

102

MUSCLE GROUPS EXERCISED: Triceps

LEVEL OF DIFFICULTY: Intermediate

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

TRICEPS DIPS

START: Stand facing away. Grip handles at

waist level. Bend elbows 90 degrees. Cables behind arms.

MOTION: Extend elbows and press

handles down. Pause at end of motion. Bend elbows back to starting position.

TIPS: Keep arms close to sides of body.

Press down and slightly forward. Maintain upright posture throughout exercise. Avoid rounding spine forward while pressing down. Contract abdominals to stabilize torso.

103

MUSCLE GROUPS EXERCISED: Triceps, anterior deltoids,

pectoralis

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles/Lat Tower Position

SINGLE ARM TRICEPS DIPS

START: Stand facing away. Grip one

handle at waist level. Bend elbow 90 degrees. Cable behind arm.

MOTION: Extend elbow and press handle

down. Pause at end of motion. Bend elbow back to starting position.

TIPS: Keep arm close to side of body.

Press down and slightly forward. Maintain upright posture throughout exercise. Avoid rounding spine forward while pressing down. Contract abdominals to stabilize torso. Perform on both sides.

104

MUSCLE GROUPS EXERCISED: Triceps, anterior deltoids,

pectoralis

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles/Lat Tower Position

ASSEMBLY INSTRUCTIONS

STEP 2 – Upright Frame Assembly

a. Flip the Upright Frame over so it is resting on the Support Rods,

and the warning labels facing down.

b. Lay the Perforated Cover and Crossbar in place on top of the

Frame and align the holes. You should be able to see the warning label on the crossbar.

c. Insert 2 Allen Bolts down through the outside holes in the Crossbar,

Perforated Cover and the Upright Frame. Add Acorn Nuts on the Bolts and hand tighten.

Note: Hand tighten bolts allowing for easier alignment of the frames sections and Pulley Assembly. They will be secured later.

(M10 x 112mm)

Allen Bolts

M10

Acorn Nut

in back

Crossbar

Perforated

Cover

Parts used in

STEP 2

M10

Acorn Nut

in back

2 Allen Bolts (M10 x 112mm)

Crossbar

Perforated

Cover

Upright Frame Assembly

Upright Frame

Support

Rods

All nuts and bolts are installed frontto-rear – leaving the nut on the rear.

2b-c

Page 13

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

ARMS

SINGLE ARM TRICEPS KICKBACK

START: Stand facing frame. Grip one

handle in overhand grip with palm facing down. Bend elbow 90 degrees. Lean forward slightly and place other hand on seat back.

MOTION: Extend elbow and pull handle

down and back. Pause at end of motion. Bend elbow back to starting position.

TIPS: Keep arm close to side of body. Do

not allow wrist to bend while pressing back. Maintain straight spine while leaning forward. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Triceps

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SINGLE ARM REVERSE GRIP TRICEPS KICKBACK

START: Stand facing frame. Grip one

handle in underhand grip with palm facing up. Bend elbow 90 degrees. Lean forward slightly and place other hand on seat back.

MOTION: Extend elbow and pull handle

down and back. Pause at end of motion. Bend elbow back to starting position.

TIPS: Keep arm close to side of body.

Do not allow wrist to bend while pressing back. Maintain straight spine while leaning forward. Contract abdominals to stabilize torso. Perform on both sides.

100

MUSCLE GROUPS EXERCISED: Triceps

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

TWO ARM TRICEPS KICKBACK

START: Stand facing frame. Grip handles

in overhand grip with palms facing down. Bend elbows 90 degrees.

MOTION: Extend elbows and pull handles

down and back. Pause at end of motion. Bend elbows back to starting position.

TIPS: Keep arms close to sides of body.

Do not allow wrists to bend while pressing back. Maintain upright posture throughout exercise. Do not lean forward while pressing back. Contract abdominals to stabilize torso.

101

MUSCLE GROUPS EXERCISED: Triceps

LEVEL OF DIFFICULTY: Intermediate

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

ASSEMBLY INSTRUCTIONS

STEP 3 – Backrest Support Frame Assembly

a. Turn the Backrest over and remove the bolts from the back. b. Turn the Backrest Support Frame over so the Tabs are resting flat

against the Backrest. Make sure the top of the Backrest (the end with the logo on it) is at the top end of the Backrest Support Frame (the end with the handle) as shown below and to the right.

Secure the Backrest in place by inserting the 4 Allen Bolts you just removed in Step 3a through the Tabs on the Backrest Support Frame and into the Backrest. Tighten them using the Allen Wrench provided.

5mm Allen

Wrench

Completed Backrest Support Assembly

Parts used in

STEP 3

Backrest with Allen Bolts (M8 x 20mm)

Backrest Support Frame

5mm Allen Wrench

Bolts Removed from Backrest

3a-b

Backrest Support

Frame

Backrest with Allen Bolts

BOTTOM

TOP

Small

Crossbar

Bracket

(Tab not visible)

Tabs

Page 14

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

ARMS

SPLIT GRIP TRICEPS PUSHDOWN

START: Stand facing frame. Feet hip width

apart on base. Grip handles at waist level. Bend elbows 90 degrees.

MOTION: Extend elbows and press

handles down. Pause at end of motion. Bend elbows back to starting position.

TIPS: Keep arms close to sides of body.

Press handles down and slightly back. Maintain upright posture throughout exercise. Avoid rounding spine forward while pressing down. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Triceps

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles/Lat Tower Position

SINGLE ARM TRICEPS PUSHDOWN

START: Stand facing frame. Feet hip

width apart on base. Grip one handle in overhand grip with palm facing down. Bend elbow 90 degrees.

MOTION: Extend elbow and press handle

down toward thigh. Pause at bottom of motion. Bend elbow back to starting position.

TIPS: Hold elbow at side of ribcage. Do

not move upper arm while extending elbow. Maintain upright posture throughout exercise. Avoid rounding spine forward while pressing down. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Triceps

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles/Lat Tower Position

SINGLE ARM REVERSE GRIP TRICEPS PUSHDOWN

START: Stand facing frame. Feet hip

width apart on base. Grip one handle in underhand grip with palm facing up. Bend elbow 90 degrees.

MOTION: Extend elbow and press handle

down toward thigh. Pause at bottom of motion. Bend elbow back to starting position.

TIPS: Hold elbow at side of ribcage. Do

MUSCLE GROUPS EXERCISED: Triceps

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles/Lat Tower Position

ASSEMBLY INSTRUCTIONS

STEP 4 – Assembling the Main Frame Components

a. Carefully lift the Upright Frame

Assembly onto the rear cross member of the Base Frame Assembly making sure the Crossbar and Perforated Cover are facing the front.

Secure it in place with 4 Allen Bolts with Spring Washers. Hand tighten.

Parts used in

STEP 4

Upright Frame

Assembly

(Crossbar

facing front)

Upright Frame

Assembly

Backrest

Support Frame

Assembly

Base Frame

Assembly

Left and Right Top Frame

Base Frame

Assembly

Allen Bolts with

Spring Washers

(M10 x 30mm)

6 Allen Bolts with

M10 Spring Washers

(M10 x 30mm)

2 Allen Bolts with M10 Acorn Nuts

(M10 x 57mm)

2 Allen Bolts with M10 Acorn Nuts

(M10 x 72mm)

Rear Cross

Member

CAUTION

Upright Frame Assembly is heavy. Use

2 people for Main Frame Assembly.

Page 15

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

ARMS

SINGLE ARM OVERHEAD TRICEPS EXTENSION

START: Sit facing away. Grip one handle

behind head. Point elbow front at shoulder height.

MOTION: Extend elbow and press handle

overhead. Pause at top of motion. Bend elbow back to starting position.

TIPS: Keep elbow in start position

throughout exercise. Do not open elbow to side. Maintain upright posture

in seated position. Avoid tilting or rotating to one side while extending arm. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Triceps

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

STANDING TRICEPS PUSHDOWN

START: Stand facing frame. Feet hip width

apart on base. Grip lat bar in overhand, shoulder width grip with palms facing down. Bend elbows 90 degrees.

MOTION: Extend elbows and press bar

down toward thighs. Pause at bottom of motion. Bend elbows back to starting position.

TIPS: Hold elbows at sides of ribcage. Do

not move upper arms while extending elbows. Maintain upright posture throughout exercise. Avoid rounding spine forward while pressing down. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Triceps

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES: Lat

Bar/Lat Tower Position

REVERSE GRIP TRICEPS PUSHDOWN

START: Stand facing frame. Feet hip width

apart on base. Grip lat bar in underhand, shoulder width grip with palms facing up. Bend elbows 90 degrees.

MOTION: Extend elbows and press bar

down toward thighs. Pause at bottom of motion. Bend elbows back to starting position.

TIPS: Hold elbows at sides of ribcage. Do

not move upper arms while extending elbows. Maintain upright posture throughout exercise. Avoid rounding spine forward while pressing down. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Triceps

LEVEL OF DIFFICULTY: Intermediate

SEAT: Off

LEG LIFT: Off

ACCESSORIES: Lat

Bar/Lat Tower Position

ASSEMBLY INSTRUCTIONS

b. Set the Backrest Support Frame Assembly in

place by aligning the holes in the bottom with the holes in the Center Cross Member of the Base Frame Assembly. Secure it in place with 2 Allen Bolts with Spring Washers. Hand tighten.

c. Align the holes in the top of the Backrest

Support Frame and the center holes in the Crossbar.

Insert 2 Allen Bolts and add Acorn Nuts. Hand tighten.

d. With the Allen Wrench,

tighten the 6 Base Frame Bolts at this time.

Backrest

Support Frame

Assembly

Left and Right

Top Frames

Chrome Pulley Brackets

facing inward

Base Frame

Assembly

Crossbar

Allen Bolts

(M10 x 57mm)

Allen Bolt with Spring Washers (M10 x 30mm)

Allen Bolt

(M10 x 72mm)

All nuts and bolts installed front-to-rear – leaving the nut on the rear.

Acorn

Nut

Base Frame

Assembly

e. Insert the Left and Right Top Frame

into the top of the Upright Frame with the Chrome Pulley Brackets facing inward.

Secure them with 2 Allen Bolts and Acorn Nuts. Hand T ighten.

Acorn

Nuts in

back

Page 16

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

ARMS

SEATED WRIST CURL

START: Sit facing away. Lean forward

and rest forearms on lower thighs. Grip handles in underhand grip with palms facing up and wrists extended.

MOTION: Flex wrists and curl handles

toward forearms. Pause at top of motion. Extend wrists to starting position.

TIPS: Lean forward with straight back.

Do not round upper or lower spine. Avoid bending elbows or lifting forearms while flexing wrists. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Forearm flexors

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Bottom

Position

LEG LIFT: Off

ACCESSORIES:

Handles

SEATED REVERSE WRIST CURL

START: Sit facing away. Lean forward

and rest forearms on lower thighs. Grip handles in overhand grip with palms facing down and wrists flexed.

MOTION: Extend wrists and curl handles

toward forearms. Pause at top of motion. Flex wrists to starting position.

TIPS: Lean forward with straight back. Do

not round upper or lower spine. Avoid bending elbows or lifting forearms while extending wrists. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Forearm extensors

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Bottom

Position

LEG LIFT: Off

ACCESSORIES:

Handles

SEATED OVERHEAD TRICEPS EXTENSION

START: Sit facing away. Grip handles

behind head. Point elbows front at shoulder height.

MOTION: Extend elbows and press

handles overhead. Pause at top of motion. Bend elbows back to starting position.

TIPS: Keep elbows in start position

throughout exercise. Do not open elbows to sides. Keep wrists straight. Maintain upright posture in seated position. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Triceps

LEVEL OF DIFFICULTY: Intermediate

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

ASSEMBLY INSTRUCTIONS

STEP 5 – Cover Cap Installation

a. Remove the 2 (M6 x 30mm) Phillips Bolts from the Top Cover Cap

for the Perforated Cover with the Phillips Screwdriver provided, and separate the front & rear sections.

Note: The Cover Cap with the Bio Force®Logo goes on the top front.

b. Place the Top Cover Cap on by sliding the groove in it over the edge

of the Perforated Cover. You may need to tap it into place.

Set the rear of the Top Cover Cap in place. Secure the two together using the 2 (M6 x 30mm) Phillips Bolts you just removed in Step 5a and inserting them back into the 2 center holes.

Secure the Rear Cover Cap to the Frame with 2 (ST4.2 x 19mm) Phillips Screws, inserting into the 2 outer holes. Tighten the bolts using the Phillips Screwdriver provided.

Perforated

Cover

Cover Caps w/Phillips Bolts (M6 x 30mm)

and Phillips Screws (ST4.2 x 19mm)

Parts used in

STEP 5

Phillips Bolts (M6 x 30mm)

FRONT

---------------

REAR

Phillips Screws for Outer Holes

(ST4.2 x 19mm)

Page 17

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

ARMS

CURVED BAR BICEPS CURL

START: Stand facing frame. Feet hip width

apart on base. Grip lat bar in underhand grip with thumbs facing outward.

MOTION: Bend elbows and curl bar toward

front of shoulders. Pause at top of motion. Lower arms to starting position.

TIPS: Hold elbows at sides of ribcage.

Do not swing elbows forward while curling. Maintain upright posture throughout exercise. Avoid tilting torso back while curling arms. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Biceps, forearm flexors

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES: Lat

Bar/Front Position

CURVED BAR REVERSE BICEPS CURL

START: Stand facing frame. Feet hip width

apart on base. Grip lat bar in overhand grip with thumbs facing inward.

MOTION: Bend elbows and curl bar toward

front of shoulders. Pause at top of motion. Lower arms to starting position.

TIPS: Hold elbows at sides of ribcage.

Do not swing elbows forward while curling. Maintain upright posture throughout exercise. Avoid tilting torso back while curling arms. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Biceps, forearm extensors

LEVEL OF DIFFICULTY: Intermediate

SEAT: Off

LEG LIFT: Off

ACCESSORIES: Lat

Bar/Front Position

SEATED CONCENTRATION CURL

START: Sit facing away. Lean forward

and rest one arm on inside of knee. Grip one handle in underhand grip with palm facing up.

MOTION: Bend elbow and curl handle

toward front of shoulder. Pause at top of motion. Lower arm to starting position.

TIPS: Lean forward with straight back.

Do not round upper or lower spine. Hold upper arm in stable position on leg. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Biceps, forearm flexors

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Bottom

Position

LEG LIFT: Off

ACCESSORIES:

Handles

STEP 6 – Seat Assembly

a. Remove the bolts from the bottom of

the seat.

Lay the Seat Support Frame on the bottom of the Seat making sure the Long Hitch Pin and Bracket are facing the same direction as the narrow end of the Seat.

Insert the 4 Allen Bolts you just removed from the bottom of the Seat.

Tighten using the Allen Wrench (5mm) provided.

ASSEMBLY INSTRUCTIONS

Parts used in

STEP 6 & 7

b. Remove the Long Hitch Pin from the Seat Support

Frame Assembly.

Hang the Seat Assembly on the top studs of the Backrest Support Frame.

IMPORTANT: Make sure the Bracket on the Seat Assembly is securely over the stud.

Insert the Long Hitch Pin through the holes under the studs to secure the Seat Assembly in place.

c. Remove the Short Hitch Pin from the Seat Support

Frame Assembly.

Slide the Removable Leg Tube into the open end of the Seat Assembly with the Bracket as shown.

Re-insert the Short Hitch Pin through the holes in the Seat Assembly and Removable Leg Tube.

Seat Support

Frame

Seat Support

Frame

Long Hitch Pin

Long

Hitch Pin

Short

Hitch Pin

Removable

Leg Tube

Bracket

Removable Leg

Tube

Leg Lift Tube

Upper and Lower Leg Bar

Assemblies

(6mm)

Allen Wrench

(5mm)

Allen Wrench

Barrel Nut (6mm) and

Allen Bolt (5mm)

Seat

Studs

Seat Assembly

Bracket

Short Hitch Pin

M8 x 20mm

Allen Bolts (4)

Page 18

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

ARMS

SINGLE ARM STANDING HAMMER CURL

START: Stand facing away. Feet hip

width apart on base. Grip one handle in neutral grip with thumb facing forward.

MOTION: Bend elbow and curl handle

toward front of shoulder. Pause at top of motion. Lower arm to starting position.

TIPS: Hold elbow at side of ribcage. Do

not swing elbow forward while curling. Maintain upright posture throughout exercise. Avoid tilting torso to one side while curling arm. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Biceps, forearm extensors

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

STANDING REVERSE CURL

START: Stand facing away. Feet hip width

apart on base. Grip handles in overhand grip with thumbs facing inward.

MOTION: Bend elbows and curl handles

toward front of shoulders. Pause at top of motion. Lower arms to starting position.

TIPS: Hold elbows at sides of ribcage.

Do not swing elbows forward while curling. Maintain upright posture throughout exercise. Avoid tilting torso back while curling arms. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Biceps, forearm extensors

LEVEL OF DIFFICULTY: Intermediate

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SINGLE ARM STANDING REVERSE CURL

START: Stand facing away. Feet hip

width apart on base. Grip one handle in overhand grip with thumb facing inward.

MOTION: Bend elbow and curl handle

toward front of shoulder. Pause at top of motion. Lower arm to starting position.

TIPS: Hold elbow at side of ribcage. Do

not swing elbow forward while curling. Maintain upright posture throughout exercise. Avoid tilting torso to one side while curling arm. Contract abdominals

to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Biceps, forearm extensors

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

STEP 7 – Foot Tube Assembly

a. Place the top of the Leg Lift Tube into the Bracket on

the Removable Leg Tube.

Note: The holes, in the top of the Leg Lift Tube, have bushings in them, and the warning label is facing the seat.

Insert the Barrel Nut through the Removable Leg Tube and the Leg Lift Tube. Add the Allen Bolt and tighten it using the Allen Wrenches (5 & 6mm) provided.

ASSEMBLY INSTRUCTIONS

b. Remove the Leg Bar Cap and Foam Pad from

one end of the Upper Leg Bar and insert it through the holes in the middle of the bracket on the Removable Leg Tube.

Replace the Foam Pad and Leg Bar Cap.

IMPORTANT: Make sure the Leg Bar Cap is all the way on the Leg Bar.

Note: The Upper Leg Bar is longer than the lower one.

c. Remove the Leg Bar Cap and Foam Pad from

one end of the Lower Leg Bar. Insert it through a set of holes in the bottom of the Leg Lift Tube.

Replace the Foam Pad and Leg Bar Cap. (Twist to remove easily.)

Note: See Page 29 for appropriate Leg Bar Adjustment.

Leg Lift

Tube

Leg Lift

Tube

Upper Leg Bar

Lower Leg Bar

Leg Bar Cap



Removable

Leg Tube

Removable

Leg Tube

Barrel Nut with Allen Bolt

Foam

Pad

Page 19

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

ARMS

STANDING BICEPS CURL

START: Stand facing away. Feet hip

width apart on base. Grip handles in underhand grip with thumbs facing outward.

MOTION: Bend elbows and curl handles

toward front of shoulders. Pause at top of motion. Lower arms to starting position.

TIPS: Hold elbows at sides of ribcage.

Do not swing elbows forward while curling. Maintain upright posture throughout exercise. Avoid tilting torso back while curling arms. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Biceps, forearm flexors

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SINGLE ARM STANDING BICEPS CURL

START: Stand facing away. Feet hip

width apart on base. Grip one handle in underhand grip with thumb facing outward.

MOTION: Bend elbow and curl handle

toward front of shoulder. Pause at top of motion. Lower arm to starting position.

TIPS: Hold elbow at side of ribcage. Do

not swing elbow forward while curling. Maintain upright posture throughout exercise. Avoid tilting torso to one side while curling arm. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Biceps, forearm flexors

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

STANDING HAMMER CURL

START: Stand facing away. Feet hip width

apart on base. Grip handles in neutral grip with thumbs facing forward.

MOTION: Bend elbows and curl handles

toward front of shoulders. Pause at top of motion. Lower arms to starting position.

TIPS: Hold elbows at sides of ribcage.

Do not swing elbows forward while curling. Maintain upright posture throughout exercise. Avoid tilting torso back while curling arms. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Biceps, forearm extensors

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

ASSEMBLY INSTRUCTIONS

STEP 8 – Installing the Swing Arms and Cylinders

Standing behind the Bio Force®Sport exerciser a. Take off the Stopper, With the calibration numbers to the front,

slide the Right Swing Arm onto the Support Rod on the top cross member of the Upright Frame.

Use a Large Flat Washer and the Hex Bolt to secure the Right Swing Arm and tighten it using the 13mm Wrench.

b. Lift the Knob on the Right Adjuster while sliding it onto the

Swing Arm. Slide it to the number 20. The numbers are marked on the front of the Swing Arm.

The left or right will be indicated just below the Knob on the Adjuster’s rear side and the calibration number must show through the window in the front of the Adjuster.

Parts used in

STEP 8

c. With the warning label facing out, place the bottom of

the Resistance Cylinder on the Support Rod of the lower cross member of the Upright Frame with the top of the Cylinder laying out to the right of the unit. Use one of the Small Flat Washers and Hex Bolts to secure the bottom of the Resistance Cylinder. Tighten the Bolt with Wrench provided.

Right Adjuster

Left Adjuster

Resistance

Cylinders

Upright Frame

Assembly

Right Swing

Arm

Resistance

Cylinder

Base Frame

Assembly

2 Hex Bolts (M8 x 20mm)

with 2 Large Washers

2 Hex Bolts (M8 x 20mm)

with 2 Small Washers

Wrenches

Top Cross

Member

Knob

Lower Cross

Member

Left Swing

Arm

Hex Bolts

(M8 x 49mm)

Hex Bolts

(M8 x 49mm)

Page 20

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

SHOULDERS

STRAIGHT ARM PULL-BACK

START: Stand facing frame. Feet hip width

apart on base. Grip handles in front of body with thumbs facing up.

MOTION: Pull arms straight back behind

body. Pause at end of motion. Return to starting position.

TIPS: Keep elbows straight. Maintain

upright posture throughout exercise. Do not lean or tilt forward. Keep wrists straight while pulling back. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Posterior deltoids, latissimus

LEVEL OF DIFFICULTY: Beginner

ROTATOR CUFF DIAGONAL EXTERNAL ROTATION

START: Stand facing side. Grip handle

across body with outside arm. Grip back of seat with inside hand.

MOTION: Externally rotate shoulder,

pulling arm diagonally across body. Pause at end of motion. Retur n to starting position.

TIPS: Keep elbow almost straight while

opening arm. Do not bend wrist. Keep shoulders square. Do not rotate torso to one side. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Exter nal shoulder rotators

LEVEL OF DIFFICULTY: Intermediate

ROTATOR CUFF DIAGONAL INTERNAL ROTATION

START: Stand facing side. Grip handle

in front of body with inside arm. Place outside hand on hip.

MOTION: Internally rotate shoulder,

pulling arm diagonally across body. Pause at end of motion. Retur n to starting position.

TIPS: Keep elbow almost straight while

pulling arm across body. Do not bend wrist. Keep shoulders square. Do not rotate torso to one side. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Inter nal shoulder rotators

LEVEL OF DIFFICULTY: Intermediate

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

ASSEMBLY INSTRUCTIONS

d. Lift the Right Swing Arm and the

Resistance Cylinder to align the top of the Cylinder to the bottom of the Right Adjuster. Align the two pieces and connect with a Hex Bolt and Acorn Nut making sure the Nut is to the rear. Then fix the Stopper in place.

Tighten it with the Wrenches provided.

e. Repeat Step 8a - d for the Left side.

Right

Swing Arm

Stopper

All nuts and bolts are

installed front-to-rear –

leaving the nut on the rear.

M8 x 49mm Hex Bolt

and M8 Acorn Nut

Parts used in

STEP 9

12 Cable Guides

10 Small Bushings

2 Large Bushings

6 Allen Bolts

(M10 x 107mm)

6 Acorn Nuts (M10)

6 Pulleys

STEP 9 – Attaching Pulleys

Page 21

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

SHOULDERS

ROTATOR CUFF - LOW EXTERNAL ROTATION

START: Stand facing side. Bend outside

elbow 90 degrees and grip handle in front of waist. Grip back of seat with inside hand.

MOTION: Externally rotate arm to outside.

Pause at end of motion. Retur n to starting position.

TIPS: Keep elbow against body while

rotating shoulder. Avoid lifting upper arm away from torso. Keep shoulders square. Do not rotate torso to one side. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Exter nal shoulder rotators

LEVEL OF DIFFICULTY: Beginner

ROTATOR CUFF INTERNAL ROTATION

START: Stand facing side. Bend inside

elbow 90 degrees and grip handle in front of waist. Place outside hand on hip.

MOTION: Internally rotate arm across

body. Pause at end of motion. Return to starting position.

TIPS: Keep elbow against body while

rotating shoulder. Avoid pulling upper arm across torso. Keep shoulders square. Do not rotate torso to one side. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Inter nal shoulder rotators

LEVEL OF DIFFICULTY: Beginner

ROTATOR CUFF - HIGH EXTERNAL ROTATION

START: Stand facing frame. Feet hip

width apart on base. Bend one elbow 90 degrees at shoulder. Grip handle with palm facing down.

MOTION: Externally rotate shoulder, pulling

hand above elbow. Pause at top of motion. Return to starting position.

TIPS: Hold elbow at shoulder height while

rotating. Keep wrist straight. Do not pull arm back or rotate torso. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Exter nal shoulder rotators

LEVEL OF DIFFICULTY: Intermediate

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

ASSEMBLY INSTRUCTIONS

Chrome

Pulley

Pulley (2)

Shoulder Bolt

(M8 x 110mm)

Acorn Nuts (M8)

Parts used in STEP 10

a. Take the 2 Pulleys without the Bio Force®Logos, 4 Small Bushings, 4 Cable Guides and bolt them to the

bottom rear of the Frame using 2 Allen Bolts and 2 Acorn Nuts.

NOTE: Position flat side of Cable Guide away from Pulley. See photo 9a.

b. Use 4 Small Bushings, 4 Cable Guides and 2 Pulleys with Bio Force®Logos and mount them to the Top

Frame with the logos facing each other. Use the 2 Allen Bolts and 2 Acorn Nuts specified.

NOTE: Position flat side of Cable Guide away from Pulley. See photo 9b.

c. Use 2 Small Bushings, 2 Large Bushings, 4 Cable Guides and 2 Pulleys with Bio Force®Logos and mount them

near the ends of the Swing Arms - with the Logo facing out to the front and the Large Bushings between the Cable Guide and the Swing Arms. Use the 2 Allen Bolts and 2 Acorn Nuts specified, making sure the Nut is to the rear.

NOTE: Position flat side of Cable Guide away from Pulley. See photo 9c.

Pulley

without

Logo

Bottom of the Upright Frame

Cable Guide

(flat side

)

Cable Guide

(flat side)

Allen Bolt

(M10 x 107mm)

Acorn Nut

(M10)

Small

Bushing

Small

Bushing

NOTE: For Steps 9a-c – All Nuts and Bolts are installed

front-to-rear – leaving the Nut on the rear.

Large

Bushing

Small

Bushing

Acorn Nut

(M10)

Swing

Arm

Allen Bolt

(M10 x 107mm)

Cable Guide

(flat side)

Cable

Guide

(flat side)

Cable Guide

(flat side)

Cable Guide

(flat side)

Small

Bushing

Small

Bushing

Pulley

Acorn Nut

(M10)

Top Frame

Allen Bolt

(M10 x 107mm)

Pulley

(continued on next page)

STEP 10 – Cable Assemblies

a. Stretch out and untangle the

Cable. Slide the Chrome Pulley to one end of the Cable. Slide the other 2 Pulleys to the other end of the Cable. This will help keep the Cable untangled during stringing.

Page 22

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

SHOULDERS

SINGLE ARM SEATED FRONT RAISE

START: Sit facing away. Grip one handle

with arm at side, thumb facing in.

MOTION: Raise arm in front of body.

Pause at top of motion. Lower arm to starting position.

TIPS: Raise arm to shoulder level or

slightly higher. Keep elbow almost straight. Do not let wrist bend while lifting. Maintain upright posture in seated position. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Anterior deltoids

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEATED LATERAL RAISE

START: Sit facing away. Grip handles with

arms at sides, thumbs facing forward.

MOTION: Raise arms laterally. Pause at

top of motion. Lower arms to starting position.

TIPS: Raise arms to shoulder level or

slightly higher. Keep elbows almost straight. Do not let wrists bend while lifting. Maintain upright posture in seated position. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Medial deltoids

LEVEL OF DIFFICULTY: Beginner

SINGLE ARM SEATED LATERAL RAISE

START: Sit facing away. Grip one handle

with arm at side, thumb facing forward.

MOTION: Raise arm laterally. Pause at

top of motion. Lower arm to starting position.

TIPS: Raise arm to shoulder level or

slightly higher. Keep elbow almost straight. Do not let wrist bend while lifting. Maintain upright posture in seated position. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Medial deltoids

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

ASSEMBLY INSTRUCTIONS

Chrome Pulley

Stringing The Cable

Crossbar Hooks

Bottom Pulley

Rear Base Frame Pulley Hook

Phillips Bolt

Swing

Arm

b. Using a Shoulder Bolt and Acorn Nut, attach the Chrome

Pulley to the Bracket on the right Top Frame as shown. Keep the Large Clip to the front and the Nut toward the rear. The Chrome Pulley must be able to swivel.

String the Cable down over the Pulley on the Top Frame, just above the Perforated Cover.

Note: You may need a step ladder to reach this high.

1. Guide the Cable through the Rear

Cable Guide first, then through the Front Cable Guide. The Cable must be to the outside of the Top and Bottom Support Rods and to the inside of the bottom rear Pulley.

2. Go around the bottom Pulley by

stringing the Cable through the Front Cable Guide. Then string the Cable through the Rear Cable Guide.

3. String the Cable to the inside of

the Swing Arm Pulley by feeding the Cable through the Front Cable Guide first, then through the Rear Cable Guide.

4. Hook the Pulley on the Cable

Assembly to the Hook at the rear of the Base Frame Assembly by loosening the Phillips Bolt until the Hook on the Pulley can be attached to the Hook at the Rear of the Base Frame. Tighten the Phillips Bolt to keep the Pulley from coming off of the Hook.

5. Run the Cable up to the Crossbar

and hook the last Pulley to a hook point on the Crossbar.

c. Repeat Steps a and b for the left side. d. Go back and make sure the path of the

Cable appears like the photo and the Cable is not pinched at any point.

e. IMPORTANT: Now, go back and

tighten all Bolts on the upright frame that have only been hand tightened in previous assembly steps. The Bolts are shown with a ( ) in the image above.

10b

String Cable behind Swing Arm - to the outside of the Top and Bottom Support Rod

string behind Cylinder

M8 x 110mm

Shoulder Bolt

M8 Acorn Nut

Large Clip

•

Rear Cable

Guide

Front Cable

Guide

Rear Cable

Guide

Rear Cable

Guide

Front Cable

Guide

Front Cable

Guide

Page 23

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

SHOULDERS

SINGLE ARM STANDING REAR DELTOID ROWS

START: Stand facing frame. Feet hip width

apart on base. Grip one handle in front of body with palm facing down.

MOTION: Bend elbow and pull up and

back. Pause at top of motion. Straighten elbow and return to starting position.

TIPS: Pull elbow slightly behind shoulder

line. Keep elbow lifted and bent at a 90 degree angle. Do not lift wrist higher than elbow or shoulder. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Posterior deltoids

LEVEL OF DIFFICULTY: Intermediate/Advanced

REAR CABLE CROSSOVER

START: Stand facing frame. Feet hip width

apart on base. Cross cables and grip handles at waist level.

MOTION: Open arms to sides. Pause at

end of motion. Close arms and return to starting position.

TIPS: Open arms until elbows are in

line with shoulders. Keep arms almost straight throughout motion. Align wrists with elbows. Maintain upright posture throughout exercise. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Posterior deltoids

LEVEL OF DIFFICULTY: Beginner

SEATED FRONT RAISE

START: Sit facing away. Grip handles

with arms at sides, thumbs facing in.

MOTION: Raise arms in front of body.

Pause at top of motion. Lower arms to starting position.

TIPS: Raise arms to shoulder level or

slightly higher. Keep elbows almost straight. Do not let wrists bend while lifting. Maintain upright posture in seated position. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Anterior deltoids

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

ASSEMBLY INSTRUCTIONS

Lat Bar

Hooks

Handle

Foot Harness

Accessories

a. Attach the Lat Bar to the Large

Clips on the end of the Cables at the Chrome Pulleys on the Top Frame, with the warning label to the front.

Then store the Lat Bar in the hooks provided on the Top Frame.

b. Attach the Handles to the Large

Clips on the end of the Cables at the Pulleys on the Crossbar.

Note: You can store the Foot Harnesses on the hook point at the bottom rear of the Leg Lift Tube when the Bio Force® Sport exerciser is not in use.

Page 24

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

SHOULDERS

STANDING LATERAL

RAISE

START: Stand facing away. Feet hip width

apart on base. Grip handles with arms at sides, thumbs facing front.

MOTION: Raise arms laterally. Pause at

top of motion. Lower arms to starting position.

TIPS: Raise arms to shoulder level or

slightly higher. Keep elbows almost straight. Maintain upright posture throughout exercise. Do not lean or tilt backward. Keep wrists straight while raising arms. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Medial deltoids

LEVEL OF DIFFICULTY: Beginner

SINGLE ARM STANDING LATERAL RAISE

START: Stand facing away. Feet hip

width apart on base. Grip one handle with arm at side, thumb facing front.

MOTION: Raise arm laterally. Pause at

top of motion. Lower arm to starting position.

TIPS: Raise arm to shoulder level or

slightly higher. Keep elbow almost straight. Maintain upright posture throughout exercise. Do not lean or tilt backward. Keep wrist straight while raising arm. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Medial deltoids

LEVEL OF DIFFICULTY: Intermediate/Advanced

STANDING REAR DELTOID ROWS

START: Stand facing frame. Feet hip width

apart on base. Grip handles in front of body with palms facing down.

MOTION: Bend elbows and pull up and

back. Pause at top of motion. Straighten elbows and return to starting position.

TIPS: Pull elbows slightly behind shoulder

line. Keep elbows lifted and bent at a 90 degree angle. Do not lift wrists higher than elbows or shoulders. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Posterior deltoids

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

PARTS LIST

3 BFSPORT-16 Lower Leg Bar Assembly 1 5 BFSPORT-17 Upper Leg Bar Assembly 1 6 BFSPORT-15 Removable Leg Tube 1 8 BFSPORT-29 Seat Support Frame 1 19 BFPRO-16 Padded Pulley Assembly 2 25 0100147 Lat Bar Cap 2 26 0700023 Lat Bar Grip 2 27 0100148 1" Square Tube Cap 2 28 BFSPORT-13 Backrest w/Bolts 1 29 BFSPORT-12 Seat w/Bolts 1 30 0100149 Leg Bar Cap 4 31 0700024 Foam Pad 4 34 0100151 Plastic Bushing 10 35 0100152 Bumper 3 36 0100153 Base Plate Pad 9 38

0600016 Pulley Assembly 2 40L 0100154 Left Plastic Roller Cap 1 40R 0100155 Right Plastic Roller Cap 1 41 0100156 Roller 2 43 0500006 Rear Cover Cap 2 44 0700025 Foot Harness w/Small Clip 2 45 BFSPORT-21 Handle Assembly 2 49L 0700026 Left Adjuster Assembly 1 49R 0700027 Right Adjuster Assembly 1 55 0700028 Hook Grip 2 56 0500005 Front Top Cover Cap w/ Logo 1 59 0100158 M8 x 110mm Shoulder Bolt 2 60 0100014 M10 Acorn Nut 12 63 0600012 Pulley w/Logo Assembly 4 65 0100160 M6 x 30mm Phillips Bolt 6 66 0100161 ST4.2 x 19mm Phillips Screw 10 73 0100005 M8 Acorn Nut 5 76 0100162 M8 x 49mm Hex Bolt 2 77 0600013 Resistance Cylinder 2 79 0100164 M8 x 30mm x 2t Washer 2 80 0100165 M8 x 20mm Hex Bolt 4 82 0100166 M8 x 20mm x 2t Washer 2 83 BFPRO-06 Large Clip 4 84 0100168 Small Clip 2 85 0100169 M10 x 72mm Allen Bolt 2 86 0100170 M10 x 30mm Allen Bolt 6 87 0100171 M10 Spring Washer 6 88 0100045 M8 x 45mm Allen Bolt 2 89 0100004 M8 Nylon Nut 2 92 0100172 M8 x 25mm Allen Bolt 4 93 0100173 M5 x 5mm Phillips Bolt 2

94 0100174 M10 x 112mm Allen Bolt 2 95 BFPRO-10 M8 x 20mm Allen Bolt 4 96 0100176 M10 x 57mm Allen Bolt 2 98 0100180 Short Hitch Pin w/Lanyard 1 99 0100178 M6 x 10mm Allen Bolt 2 100 0100179 M6 Spr ing Washer 2 101 0100177 Long Hitch Pin w/Lanyard 1 102 0100181 M6 Barrel Nut 1 103 0100182 M6 x 20mm Allen Bolt 1 104 0100183 13mm & 17mm Hex Wrench 2 105 0100184 8mm Allen Wrench 1 106 0100185 6mm Allen Wrench 1 107 0100186 5mm Allen Wrench

w/Phillips Screwdriver 1 110 X16472-5 Padded Pulley Assembly w/Bolt 2 111 X16472-10 M5 x 16mm Phillips Bolt 2 114 BFSPORT-18 Cable Assembly 2 115 BFPRO-19 M10 x 107mm Allen Bolt 6 116 BFPRO-35 Cable Guide A 12 117 BFPRO-36 Small Bushing 10 118 BFPRO-37 Large Bushing 2 120 0100188 Seat End Cap 4 121 0100189 Stopper 2 124 BFSPORT-20 Lat Bar Assembly 1 126 BFSPORT-02 Base Plate w/Pads 1 127 0600014 Chrome Pulley Assembly 2 129 BFSPORT-10 Perforated Cover 1 130 BFSPORT-01 Base Frame Assembly 1 131 BFSPORT-14 Leg Lift Tube Assembly 1 132 BFSPORT-09 Backrest Suppor t Frame w/Caps 1 133L BFSPORT-04 Left Top Frame Assembly 1 133R BFSPORT-05 Right Top Frame Assembly 1 134 0100146A End Cap 2 135 0100150A Round Tube Cap 6 136 0100157A Round Tube Cap 4 137 BFSPORT-08 Crossbar w/Caps 1 138L BFSPORT-06 Left Swing Arm Assembly 1 138R BFSPORT-07 Right Swing Arm Assembly 1 139 BFSPORT-03 Upr ight Frame 1

0500004 Cover Cap Assembly 1 0800051 Basic Instructional Workout DVD 1 BFPRO-34 Cable Guide Fastener Pack 1 BFSPORT-22 Fastener Pack 1 BFSPORT-24 Owner’s Manual - English 1 BFSPORT-30 Owner’s Manual - German 1

ITEM # PART # DESCRIPTION QTY

Page 25

100

132

137

40R

40L

130

135

363693

3692

126

134

115

101

120

107

106 105

104

120

131

135

116

124

117

135

6665

136

138R

121

118

115

117

116

136

117

115

116

129

134 26

136

118

116

138L

115

116

115

117

116

133R

135

133L

103

135

102

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

SHOULDERS

UPRIGHT ROW

START: Stand facing frame. Feet hip width

apart on base. Grip lat bar in front of thighs with thumbs facing in.

MOTION: Bend elbows and pull bar up

to chest level. Pause at top of motion. Lower bar to starting position.

TIPS: Maintain upright posture throughout

exercise. Do not lean back while lifting bar. Lift elbows to shoulder height or slightly higher. Keep wrists straight. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Trapezius, deltoids

LEVEL OF DIFFICULTY: Intermediate/Advanced

STANDING FRONT RAISE

START: Stand facing away. Feet hip width

apart on base. Grip handles with arms at sides, thumbs facing in.

MOTION: Raise arms in front of body.

Pause at top of motion. Lower arms to starting position.

TIPS: Raise arms to nose level. Keep

elbows almost straight. Maintain upright posture throughout exercise. Do not lean or tilt backward. Keep wrists straight while raising arms. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Anterior deltoids

LEVEL OF DIFFICULTY: Beginner

SINGLE ARM STANDING FRONT RAISE

START: Stand facing away. Feet hip width

apart on base. Grip one handle with arm at side, thumb facing in.

MOTION: Raise arm in front of body. Pause

at top of motion. Lower arm to starting position.

TIPS: Raise arm to nose level. Keep elbow

almost straight. Maintain upright posture throughout exercise. Do not lean or tilt backward. Keep wrist straight while raising arm. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Anterior deltoids

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES: Lat

Bar/Front Position

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

EXPLODED VIEW

ResistanceCylinder

#77

#49L

LeftAdjuster

Assembly

#49R

RightAdjuster

Assembly

PaddedPulley Assembly

#110

#19

Cable Assembly

#114

Page 26

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

SHOULDERS

SEATED SHOULDER PRESS

START: Sit facing away. Grip handles

with thumbs facing in. Elbows bent 90 degrees at shoulder level.

MOTION: Extend elbows and press

arms overhead. Pause at top of motion. Bend elbows back to starting position.

TIPS: Press arms up in arcing motion

until hands almost touch. Keep elbows and wrists in line with shoulders. Do not lower elbows below shoulder line. Maintain straight wrists. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Deltoids

LEVEL OF DIFFICULTY: Beginner

SINGLE ARM SHOULDER PRESS

START: Sit facing away. Grip one handle

with thumb facing in. Elbow bent 90 degrees at shoulder level.

MOTION: Extend elbow and press arm

overhead. Pause at top of motion. Bend elbow back to starting position.

TIPS: Press arm up in arcing motion to

midline over head. Keep elbow and wrist in line with shoulder. Do not lower elbow below shoulder line. Maintain straight wrist. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Deltoids

LEVEL OF DIFFICULTY: Intermediate/Advanced

SHOULDER SHRUGS

START: Stand facing frame. Feet hip width

apart on base. Grip lat bar in front of thighs with thumbs facing in.

MOTION: Shrug shoulders up with straight

arms. Pause at top of motion. Lower shoulders to starting position.

TIPS: Maintain upright posture throughout

exercise. Contract triceps muscles to stabilize arm. Do not bend elbows while shrugging. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Trapezius

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

SEAT: Off

LEG LIFT: Off

ACCESSORIES: Lat

Bar/Front Position

CARE AND STORAGE

We recommend you use 2 people when moving the equipment.

• Once your equipment is assembled, make sure it is on a solid, level surface with plenty of clearance behind and in front of your equipment.

• Store your equipment in an area away from children and high traffic areas.

• Wipe your equipment down with a soft, damp cloth frequently to prevent accumulation of sweat and dirt.

• We recommend white lithium grease if lubrication is needed.

• Regularly check the following parts for signs of fraying or other wear: the Handles, Ankle Cuffs, Cables, Pulleys, Large and Small Clips and Frame. If a part needs to be replaced, do not use the equipment until it is repaired.

• Make sure the Clips and Hitch Pins are securely in place.

• Check that the Cables are traveling correctly in the groove of each Pulley.

• Make sure Chrome Pulleys pivot easily.

• Check that Leg Bar Caps are securely in Leg Bar Tubes

• Lat Bar should always be kept in the hooks at the top of the equipment.

• Periodically check bolts to be sure they are all tight.

To move for storage:

We recommend you use 2 people when moving the equipment.

Make sure nothing is in your way before moving exerciser.

Grab frame securely from behind the Bio Force

® Sport exerciser, place your

foot on the rear cross member (as shown in figure 1), tilt back until wheels engage, roll across the floor to your desired location (figure 2).

Slowly let the front of the Bio Force

® Sport exerciser down by holding the top

of the Frame and placing your foot against the rear cross member until the Frame Plate is on the floor.

figure 1

figure 2

When transporting for storage we recommend two people move this unit.

CAUTION

Page 27

BIO FORCE®EXERCISES

CHEST & BACK

STANDING STRAIGHT ARM PULL DOWN

START: Stand facing frame. Feet hip width

apart on base. Grip lat bar in wide grip with palms facing down.

MOTION: Pull arms straight down toward

hips. Pause at end of motion. Raise arms back to starting position.

TIPS: Keep arms straight throughout

exercise. Do not bend elbows while pulling down. Maintain upright posture. Do not lean forward or back. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Latissimus, posterior deltoid

LEVEL OF DIFFICULTY: Intermediate

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Lat Bar/Lat Tower Position

MOVABLE PULLEY

POSITIONS

EXERCISE GUIDELINES

IMPORTANT:

If you are over 35 and have been inactive for several years, you should consult your physician, who may or may not recommend a graded exercise test. Your physician can also assist you in determining the Target Heart Rate Zone appropriate for your age and physical condition.

You should also consult your physician if you have the following:

• High blood pressure

• High cholesterol

• Asthma

• Heart trouble

• Family history of early stroke or heart attack deaths

• Frequent dizzy spells

• Extreme breathlessness after mild exertion

• Arthritis or other bone problems

• Severe muscular, ligament or tendon problems

• Other known or suspected disease

• If you experience any pain or tightness in your chest, an irregular heartbeat or shortness of breath, stop exercising immediately. Consult your physician before continuing.

• Pregnant

• Balance impairment

• Taking medications that affect heart rate

IMPORTANT

Please review this section before you begin exercising.

Workout Phases

Regardless of whether you are working out with your Bio Force®Sport exerciser or doing a cardio workout, your workout should consist of the following three phases.

Warm-Up

To prevent injury and maximize performance, we recommend that each workout period should start with a warm-up. Your warm-up should gently prepare your muscles for the coming exertion. Start by doing 5 to 10 minutes of gentle exercise (such as walking) that gradually increases your heart rate and loosens up your muscles. Your warm-up exercise should be aerobic in nature and only require an easy, unforced range of motion. This should be followed by 5 to 10 minutes of stretching. Refer to the stretches found on pages 40 and 41 of this manual. Never push yourself beyond a point of gentle tension or strain. Keep your movements gentle, rhythmic and controlled.

Muscle Toning or Cardio Workout

Your warm-up should be followed by either a workout with the Bio Force

Sport exerciser or a cardio workout, depending on which workout you are doing. Regardless of which workout you are doing, build up as your current fitness level allows and progress at a rate that is comfortable to you.

For the first week or so, you may feel some muscle soreness. This is quite normal and will disappear in a matter of days. If you experience major discomfort, you may be on a regimen that is too advanced for you or you may have increased your program too rapidly.

Cool Down and Stretching

Your workout should be followed by a cool down. The cool down should consist of 5 to 10 minutes of gentle exercise, followed by stretching. Refer to the stretches found on pages 40 and 41 of this manual. Never push yourself beyond a point of gentle tension or strain. Keep your movements gentle, rhythmic and controlled.

Page 28

BIO FORCE®EXERCISES

CHEST & BACK

SINGLE ARM STANDING ROW OVERHAND POSITION

START: Stand facing frame. Rest legs

against pads. Bend knees slightly. Grip one handle with thumb facing inward.

MOTION: Bend elbow and pull handle

toward waist. Pause at end of motion. Extend elbow and return to starting position.

TIPS: Keep elbow close to side while

pulling. Maintain upright posture. Do not lean forward or back. Keep shoulders level. Do not rotate side while pulling. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Latissimus, biceps,

posterior deltoids

LEVEL OF DIFFICULTY: Intermediate/Advanced

STANDING ROW UNDERHAND POSITION

START: Stand facing frame. Rest legs

against pads. Bend knees slightly. Grip handles with thumbs facing outward.

MOTION: Bend elbows and pull handles

toward waist. Pause at end of motion. Extend elbows and return to starting position.

TIPS: Keep elbows close to sides while

pulling. Squeeze shoulder blades together. Maintain upright posture. Do not lean forward or back. Contract abdominals to stabilize back.

MUSCLE GROUPS EXERCISED: Latissimus, biceps,

posterior deltoids

LEVEL OF DIFFICULTY: Beginner

SINGLE ARM STANDING ROW UNDERHAND POSITION

START: Stand facing frame. Rest legs

against pads. Bend knees slightly. Grip one handle with thumb facing outward.

MOTION: Bend elbow and pull handle

toward waist. Pause at end of motion. Extend elbow and return to starting position.

TIPS: Keep elbow close to side while

pulling. Maintain upright posture. Do not lean forward or back. Keep shoulders level. Do not rotate side while pulling. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Latissimus, biceps,

posterior deltoids

LEVEL OF DIFFICULTY: Intermediate/Advanced

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles

EXERCISE GUIDELINES

When to Exercise

The hour just before the evening meal is a popular time for exercise. The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day's worries and tensions.

Another popular time to work out is early morning, before the work day begins. Advocates of the early start say it makes them more alert and energetic on the job.

Among the factors you should consider in developing your workout schedule are personal preference, job and family responsibilities, availability of exercise facilities and weather. It's important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time.

You should not exercise strenuously during extremely hot, humid weather or within two hours after eating. Heat and/or digestion both make heavy demands on the circulatory system, and in combination with exercise can be an over-taxing double load.

Measuring Your Heart Rate

When checking Heart Rate during a workout, take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving. Count pulse for 10 seconds and multiply by six to get the per-minute rate.

Target Heart Rate

Aerobic intensity guidelines for healthy adults are generally set at 60 to 85 percent of heart rate. But, if you’re out of shape, remember that moderate to low level and consistent cardiovascular training – well below the standard recommendations set forth – can result in substantial and beneficial effects to your health and can greatly improve cardiovascular endurance.

You can use the following calculation to determine what percentage of your heart rate you are working at:

% heart rate = (220 - age) x %.

Using this calculation, a 70% heart rate for a 40 year old would be (220 - 40) x 70% or 126. Thus, this individual would need to reach 126 beats per minute to equal a 70% heart rate.

The above recommendations are guidelines. People with any medical limitations should discuss this formula with their physician.

Clothing

All exercise clothing should be loose-fitting to permit freedom of movement, and should make the wearer feel comfortable and self-assured.

Never wear rubberized or plastic clothing, garments like this can interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels.

Wear comfortable, supportive athletic shoes with non-slip soles, such as running or aerobic shoes.

Tips to Keep You Going

1. Adopt a specific plan and write it down.

2. Keep setting realistic goals as you go

along, and remind yourself of them often.

3. Keep a log to record your progress and

make sure to keep it up-to-date. See charts in this booklet.

4. Include weight and/or percent body fat

measures in your log. Extra pounds can easily creep back.

5. Enlist the support and company of your

family and friends.

6. Update others on your successes.

7. Avoid injuries by pacing yourself and

including a warm up and cool down period as part of every workout.

8. Reward yourself periodically for a job

well done!

Page 29

BIO FORCE®EXERCISES

CHEST & BACK

STANDING ROW NEUTRAL POSITION

START: Stand facing frame. Rest legs

against pads. Bend knees slightly. Grip handles with thumbs facing up.

MOTION: Bend elbows and pull handles

toward waist. Pause at end of motion. Extend elbows and return to starting position.

TIPS: Keep elbows close to sides while

pulling. Squeeze shoulder blades together. Maintain upright posture. Do not lean forward or back. Contract abdominals to stabilize back.

MUSCLE GROUPS EXERCISED: Latissimus, biceps,

posterior deltoids

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles

SINGLE ARM STANDING ROW NEUTRAL POSITION

START: Stand facing frame. Rest legs

against pads. Bend knees slightly. Grip one handle with thumb facing up.

MOTION: Bend elbow and pull handle

toward waist. Pause at end of motion. Extend elbow and return to starting position.

TIPS: Keep elbow close to side while

pulling. Maintain upright posture. Do not lean forward or back. Keep shoulders level. Do not rotate side while pulling. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Latissimus, biceps,

posterior deltoids

LEVEL OF DIFFICULTY: Intermediate/Advanced

STANDING ROW OVERHAND POSITION

START: Stand facing frame. Rest legs

against pads. Bend knees slightly. Grip handles with thumbs facing inward.

MOTION: Bend elbows and pull handles

toward waist. Pause at end of motion. Extend elbows and return to starting position.

TIPS: Keep elbows close to sides while

pulling. Squeeze shoulder blades together. Maintain upright posture. Do not lean forward or back. Contract abdominals to stabilize back.

MUSCLE GROUPS EXERCISED: Latissimus, biceps,

posterior deltoids

LEVEL OF DIFFICULTY: Beginner

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®SPORT SYSTEM

The Bio Force® Sport exerciser is more than just a strength training machine; it is a total body exercise and nutrition system. It is a “fitness for life” plan that goes hand in hand with an overall healthy lifestyle. This includes regular check-ups, healthy eating habits and exercise for the rest of your life.

Today, all fitness research recommends both cardiovascular exercise and strength conditioning to achieve balanced fitness. By improving your cardiovascular fitness you will strengthen your heart and lungs, increase your stamina and endurance, and help with weight loss. Strength conditioning adds lean muscle to your body, which increases your body’s metabolism. And we all know that a healthy eating plan is an important part of any balanced fitness program.

The Bio Force

® Sport System is designed to help

you achieve a balanced fitness program. The system consists of three parts:

1. Strength Conditioning. The Bio Force

® Sport

exerciser was designed to help you strengthen your upper and lower body. We recommend that you work out for at least 30 minutes, 3 times a week. However, the frequency and duration of your workouts will depend on your current fitness level and goals.

2. Cardiovascular Exercise. The Bio Force® Sport system includes a cardio workout program. You can achieve an effective cardio workout from a variety of activities, such as walking, hiking, swimming and jogging. We recommend that you do a cardio workout for at least 30 minutes, 3 times a week. You can easily alternate days for your Bio Force® and cardio workouts. Again, the frequency and duration of your workouts will depend on your current fitness level and goals. Please refer to the Cardiovascular Workout section on pages 83 and 85 to determine the workout that is appropriate for you.

3. Nutrition. The Bio Force ® Sport system also includes the Eating Plan booklet to provide you with healthy eating choices.

For best results, we recommend that you begin with Eric Lichter’s 8 Week Body Transformation Plan on pages 30-39 of this manual.

4. Keep track of how many sets and repetitions of

each exercise you are able to do at first. You will be surprised at how quickly you progress. In just a few weeks you’ll probably be able to complete all of the sets and repetitions at the resistance level you choose.

5. Progress slowly. If you are very sore and tired after

your workout, you are working at a level that is too hard. Great results can be obtained by working at a level that challenges you, but doesn’t create soreness and excessive fatigue.

6. It is important that you know how to work out

safely and properly. These safety steps are for your benefit and you should follow them closely to maximize the effectiveness of your workout routine.

7. You should begin to feel results within one to two

weeks of working out with your equipment. Look for better posture and the feeling of more strength and efficiency in your muscles.

IMPORTANT EXERCISE AND SAFETY TIPS

1. Review this Owner’s Manual/Exercise Book

and the video completely before you begin your exercise program. Remember to follow the instructions exactly – they have been developed with your health and safety in mind.

2. Perform the exercises at a slow and controlled

speed. For best results, perform all of the exercises at the tempo demonstrated in the video. Working at a fast pace is not recommended, and may compromise your safety and results.

3. You may not be able to complete all of the sets

and repetitions suggested at first. When you feel your muscles fatiguing, or are unable to work with good form and technique, decrease your resistance level or take a short break and rest.

BIO FORCE®SPORT WORKOUT

Page 30

BIO FORCE®EXERCISES

CHEST & BACK

SINGLE ARM SEATED PULL OVER

START: Sit facing away. Feet on base.

Grip one handle with palm facing forward.

MOTION: Pull arm forward and down

until handle is at waist level. Pause at end of motion. Raise arm back to starting position.

TIPS: Keep arm straight throughout

exercise. Do not bend elbow while pulling down. Maintain upright posture. Do not tip or rotate torso. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Latissimus, posterior deltoid

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles/Lat Tower

STRAIGHT ARM LATERAL PULL DOWN

START: Sit facing away. Feet on base.

Grip handles with palms facing outward.

MOTION: Pull arms down laterally until

handles are at waist level. Pause at end of motion. Raise arms back to starting position.

TIPS: Keep arms straight throughout

exercise. Do not bend elbows while pulling down. Maintain upright posture. Do not round lower back. Keep shoulders pulled down away from ears. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Latissimus

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles/Lat Tower

SINGLE STRAIGHT ARM LATERAL PULL DOWN

START: Sit facing away. Feet on base.

Grip one handle with palm facing outward.

MOTION: Pull arm down laterally until

handle is at waist level. Pause at end of motion. Raise arm back to starting position.

TIPS: Keep arm straight throughout

exercise. Do not bend elbow while pulling down. Maintain upright posture. Do not tip or rotate torso. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Latissimus

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles/Lat Tower

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

GETTING STARTED ON YOUR BIO FORCE®SPORT EXERCISER

Bio Force® Sport Pulley Positions

The Bio Force® Sport exerciser uses a simple system of Cables, Pulleys and Hooks to perform over 100 body shaping exercises. Below you will find a diagram indicating the possible Moveable Pulley and Accessories Hooks position.

Lat Tower Hooks

(Upright Frame Hooks)

Crossbar

Hooks

Upright Frame

Side Hooks

Rear Base

Hook

Middle Base

Hook

Front Base

Hook

Leg Attachment

Hook

Slide and Lock

Adjuster

Page 31

BIO FORCE®EXERCISES

CHEST & BACK

NEUTRAL GRIP PULL DOWN

START: Sit facing frame. Lean back

slightly. Grip handles in neutral position with palms facing in.

MOTION: Bend elbows and pull handles

down to chest. Pause at bottom of motion. Extend elbows and raise to starting position.

TIPS: Hold leaning position throughout

exercise. Do not move torso forward and back. Maintain straight spine while leaning. Do not round lower back. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Latissimus, biceps

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles/Lat Tower

SINGLE ARM NEUTRAL GRIP PULL DOWN

START: Sit facing frame. Lean back

slightly. Grip one handle in neutral position with palm facing in.

MOTION: Bend elbow and pull handle

down to chest. Pause at bottom of motion. Extend elbow and raise to starting position.

TIPS: Hold leaning position throughout

exercise. Do not move torso forward or back. Maintain straight spine while leaning. Do not tip or rotate to one side. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Latissimus, biceps

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles/Lat Tower

SEATED PULL OVER

START: Sit facing away. Feet on base.

Grip handles with palms facing forward.

MOTION: Pull arms forward and down

until handles are at waist level. Pause at end of motion. Raise arms back to starting position.

TIPS: Keep arms straight throughout

exercise. Do not bend elbows while pulling down. Maintain upright posture. Do not round lower back. Keep shoulders pulled down away from ears. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Latissimus, posterior deltoid

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles/Lat Tower

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

GETTING STARTED ON YOUR BIO FORCE®SPORT EXERCISER

Your Bio Force® Sport exerciser is one serious piece of exercise equipment! We recommend that before you start working out, you read the entire Owner’s Manual and view the workout video that came with your equipment.

Adjusting Resistance with Slide-N-Lock Technology

To change resistance, it just takes seconds. Simply pull up on the Slide-N-Lock Adjuster to disengage it from its current position. Then, keeping the Adjuster disengaged, simply slide it to the next desired weight position and release it. Make sure the locking mechanism has engaged into the new resistance position. To double-check, the resistance indicator window should show “red.”

Adjusting the Seat

The Bio Force® Sport seat has two height positions. If you are taller, you may wish to use the lower position to get the fullest range of motion from the Lat Tower exercises. If you are shorter, you may prefer the higher position to more easily reach the Lat Bar. It is up to you!

If you wish to change positions, simply remove the Long Hitch Pin, and pull up on the Seat to disengage it from the Positioning Pins. Move it to the new position and place the Seat onto the Positioning Pins. Once it is in place, reinsert the Long Hitch Pin to secure. Do not use the Seat unless the Long Hitch Pin

is in place.

Adjusting the Leg Attachment

The lower Foam Pad on the Leg Lift Tube has 4 positions. These are to accommodate user leg length and comfort.

To change the Foam Pad, simply remove the Leg Bar Cap from one end of the Pad. Slide off the Foam Pad from that side. Now slide the Tube and remaining Pad out of the Leg Assembly hole. Reinsert into the new desired position. Replace the first Foam Pad and replace the Leg Bar Cap. Make certain the Leg Bar Cap is secured.

Resistance

Indicator

shows red

when locked

Slide-N-Lock

Adjuster

Seat

Adjustment

Long

Hitch Pin

Leg Lift Tube

Adjustment

Holes

Leg Bar Cap

Page 32

BIO FORCE®EXERCISES

CHEST & BACK

SINGLE ARM OVERHAND PULL DOWN

START: Sit facing frame. Grip one

handle with palms facing forward. Lean back slightly.

MOTION: Bend elbow and pull handle

down to chest. Pause at bottom of motion. Extend elbow and raise to starting position.

TIPS: Hold leaning position throughout

exercise. Do not move torso forward or back. Maintain straight spine while leaning. Do not tip or rotate to one side. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Latissimus, biceps

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles/Lat Tower

REVERSE GRIP PULL DOWN

START: Sit facing frame. Lean back slight-

ly. Grip handles in underhand position.

MOTION: Bend elbows and pull handles

down to chest. Pause at bottom of motion. Extend elbows and raise to starting position.

TIPS: Hold leaning position throughout

exercise. Do not move torso forward and back. Maintain straight spine while leaning. Do not round lower back. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Latissimus, biceps

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles/Lat Tower

SINGLE ARM REVERSE GRIP PULL DOWN

START: Sit facing frame. Lean back slight-

ly. Grip one handle in underhand position.

MOTION: Bend elbow and pull handle

down to chest. Pause at bottom of motion. Extend elbow and raise to starting position.

TIPS: Hold leaning position throughout

exercise. Do not move torso forward or back. Maintain straight spine while leaning. Do not tip or rotate to one side. Contract abdominals to stabilize torso. Perform on both sides.

MUSCLE GROUPS EXERCISED: Latissimus, biceps

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: On/Bottom

Position

LEG LIFT: On

ACCESSORIES:

Handles/Lat Tower

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

8 WEEK BODY TRANSFORMATION PLAN

In just two short months you can be on your way to achieving your fitness dreams.

That's right…just two months…eight weeks…60 days.

That is all it takes to follow my body transformation plan. And best of all, when you finish my

8 week program, you'll be hooked. You are going to feel and look better than ever. Friends,

relatives and co-workers are going to marvel at the changes in your body. And you know

what? You are going to want more!

So what have you got to lose? Step up and take the eight week challenge. I don't care how

old you are…I don't care what shape you are in…I don't care if you're an elite athlete or the

farthest you walk is from the couch to the fridge. You're going to work…You're going to

sweat…And I'm going to make sure you love every minute of it! The results you'll see

when you take the eight week challenge are going to blow you away! So get ready to get

yourself into the best shape of your life and see what you've been missing!

PLAN INTRODUCTION:

Any fitness plan has three parts: Strength Training, Proper Nutrition and Aerobic Exercise. Each part is essential to success. If you miss anyone of the elements, you will not see the results you are after. My 8 Week Plan contains all three. Take a look at the outlines below. Review each part and make them a part of your life.

GETTING STARTED:

Everyone has to start somewhere…and this is it. Take a photo of yourself today in your swimsuit. Guys - shirts off! Ladies - make it a two piece! Now is the time to make an honest assessment of where you are…and where you want to go. Also, take your measurements. You will find a body measurement guide at the end of this manual. Note that we are not going to concern ourselves too much with body weight. This is because body weight does not always tell the whole story. It is a fact that fat weighs less than muscle, but muscle is leaner and more compact than fat. So…you can be losing inches and getting the lean, sexy body you've always wanted, but not be losing that much weight. That is because you are trading fat for muscle. Therefore, a better indicator is inch loss…Even easier than that is noticing how much better your clothes fit. Okay…so you've taken your picture and your measurements. Store them in a safe place.

In 8 weeks, you are going to be amazed at the difference!

ERIC LICHTER

Professional Trainer

Page 33

BIO FORCE®EXERCISES

CHEST & BACK

CLOSED GRIP CHEST PRESS

START: Sit facing away. Grip handles with

palms facing in. Elbows bent 90 degrees at waist level. Cables under arms.

MOTION: Extend elbows and press arms

straight forward. Pause at end of motion. Bend elbows back to starting position.

TIPS: Press arms forward in arcing

motion. Keep elbows in line with shoulders and wrists straight. Maintain upright posture in seated position. Contract abdominals to stabilize back.

MUSCLE GROUPS EXERCISED: Pectoralis, triceps,

anterior deltoids

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

LAT BAR PULL DOWN

START: Sit facing frame. Grip lat bar

toward outside of handles, palms facing forward. Lean back slightly.

MOTION: Bend elbows and pull bar down

to chest. Pause at bottom of motion. Extend elbows and raise to starting position.

TIPS: Hold leaning position throughout

exercise. Do not move torso forward and back. Maintain straight spine while leaning back. Do not round lower back. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Latissimus, biceps

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES: Lat

Bar/Lat Tower Pos.

LAT BAR FRONT PULL DOWN

START: Sit facing away. Feet on base.

Grip lat bar toward outside of handles, palms facing forward.

MOTION: Bend elbows and pull bar down

to chest. Pause at bottom of motion. Extend elbows and raise to starting position.

TIPS: Maintain upright posture throughout

exercise. Do not round lower back. Keep shoulders pulled down away from ears. Contract abdominals to stabilize torso.

MUSCLE GROUPS EXERCISED: Latissimus, biceps

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES: Lat

Bar/Lat Tower Pos.

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

8 WEEK BODY TRANSFORMATION PLAN

PART ONE:

STRENGTH TRAINING WITH THE BIO FORCE®SPORT EXERCISER

The first part of our fitness equation is strength training. The benefits of strength training are well known…but just in case you forgot…here are a few highlights, courtesy of my friend Douglas Brooks, MS, Exercise Physiologist:

• Fat Loss, Weight Control, Weight Maintenance

One advantage resistance training offers is a leaner body. Maintaining or increasing muscle mass preserves your ability to bur n higher numbers of calories. Your body is operating at a higher metabolic rate and it's easier to maintain or lose weight.

• Increased Metabolism

If you have a lot of muscle, your metabolism is higher and you "burn" more calories since muscle is metabolically active.

• Increased Calorie Burning During Resistance Training

Any activity, including strength training, burns calories during the activity and contributes to fitness.

• Increased Calorie Burning After Exercise

Vigorous strength training significantly elevates calorie burning (metabolic rate) anywhere from 30 to 60 minutes or longer after you've finished.

• Reductions in Resting Blood Pressure

If you have high blood pressure or borderline high blood pressure, generally it's acceptable to use moderate resistance and perform 15-20 repetitions to fatigue. Diet and exercise can lower blood pressure. Check with a doctor to get a specific recommendation.

• Positive Changes in Cholesterol Profiles

HDL cholesterol (the "good guy") is raised primarily by exercising and losing fat. Of course, diet (i.e., proper food choices) is important to lower harmful LDL (the "bad guy" cholesterol) and triglycerides (fat).

• A Stronger Body That is Less Prone to Injuries

Stronger muscles increase the thickness and strength of tendons (which connect muscles to bones) and ligaments (which provide integrity to joints by connecting bone-to-bone). Stronger muscles let you perform better, and with less chance of injury to the muscles, tendons, ligaments and joints.

• Personal Physical Independence

Many people lose their "freedom" because they've lost the strength to be mobile. Strong individuals perform better and physical activity feels good to their bodies.

• Improved Posture

Strength and flexibility are the keys to correct body alignment. You quite possibly will look and feel better!

• Improved Physical Image

Strength training will change how you look. If you don't believe this, compare a runner who only trains the cardiovascular system with an athlete who strength trains as well as participates in aerobic activity.

• Improved Self-Esteem

You'll feel strong, look strong and think that you're strong. In fact, you will be strong!

Now that we've reviewed why it is important to strength train, there is no question that you should do it! At the end of this section you will find my 8 week workout plan that shows you exactly how to use your Bio Force

Sport exerciser for the next eight weeks.

Page 34

BIO FORCE®EXERCISES

CHEST & BACK

INCLINE CHEST FLYE

START: Sit facing away. Grip handles with

arms open to sides. Palms facing front.

MOTION: Close and angle arms upward

to head height. Pause at end of motion. Open and lower arms to starting position.

TIPS: Keep arms almost straight through-

out exercise. Do not bend elbows at end of motion. Elbows and wrists in line with shoulders. Maintain upright posture in seated position. Contract abdominals to stabilize back.

MUSCLE GROUPS EXERCISED: Pectoralis, anterior deltoids

LEVEL OF DIFFICULTY: Intermediate

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

SINGLE ARM INCLINE CHEST FLYE

START: Sit facing away. Grip one handle

with arm open to side. Palm facing front.

MOTION: Close and angle arm upward

to head height. Handle to midline of forehead. Pause at end of motion. Open to starting position.

TIPS: Keep arm almost straight through-

out exercise. Do not bend elbow at end of motion. Avoid rotating torso while pressing. Maintain upright posture in seated position. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Pectoralis, anterior deltoids

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

DECLINE CHEST PRESS

START: Sit facing away with hips forward

on seat, shoulders touching backrest. Grip handles with cables under arms. Elbows bent 90 degrees at shoulder level.

MOTION: Extend elbows and press arms

forward and downward. Pause at end of motion. Bend elbows back to starting position.

TIPS: Press arms downward to hip level.

Keep elbows in line with shoulders and wrists straight. Maintain straight spine position while leaning back. Do not round lower back. Contract abdominals to stabilize back.

MUSCLE GROUPS EXERCISED: Pectoralis, triceps,

anterior deltoids

LEVEL OF DIFFICULTY: Intermediate

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

8 WEEK BODY TRANSFORMATION PLAN

PART TWO:

PROPER NUTRITION

All of the strength training in the world can't overcome a poor diet. If you truly want to get in the best shape of your life, you need to give your body the right “fuel!” Included with your Bio Force®Sport exerciser you will find a booklet entitled “Eating Plan.” The Eating Plan included was developed by a nutritionist. It includes a complete and thorough diet program designed to help you eat healthy foods and in the right portions. Review this plan carefully and follow its recommendations for the duration of the 8 week program.

Get to it!

All right! What are we waiting for? Now is the time to begin! Make sure to incorporate all 3 parts of my plan into your “new you” program. In just 8 short weeks you are going to look and feel amazing! And don't forget to take some photos of yourself at the end of week eight… I would love to hear about your results.

The following workout is comprised of 32 total workouts. In addition to proper eating, you will do an aerobic workout and work out on the Bio Force

Sport exerciser

4 times a week, for 8 weeks. Make sure to rest in between days.

Now when you start the Bio Force

workout, use a light amount of resistance and slowly progress up to heavier resistance. How do you know how much weight is right for you? Easy…when you are exercising, your muscles should reach fatigue at the end of the 15 reps. If they are not fatigued at the end of 15 repetitions, you need to add more resistance…and if you can’t make it to 15 reps, you will need to subtract resistance.

Review how to adjust the resistance with Slide-N-Lock Technology on page 29 of this manual.

Now Let’s Get Started! Here are the 32 individual Bio Force®workouts. Each contains a list of exercises you are to perform. The first number next to each exercise is the number of “sets” you are to execute. The second number indicates the numbers of “repetitions” in each set. So for the very first exercise in workout #1, 15 squats equal 1 complete set. And you are to complete three sets.

After completing your Bio Force®workout, you should finish your Body Transformation Workout by completing 20 minutes of aerobic exercise. Refer to the Aerobic Exercise portion of this manual for a complete list of aerobic exercises and additional guidelines.

Also note that before and after EVERY WORKOUT you will need to perform the general warm up, cool down, and stretching routine that is recommended in this manual. Please refer to page 25 for the specific details to the stretching, warm up, and cool down routines.

PART THREE:

AEROBIC EXERCISE

And last but not least - aerobic exercise. This is the final piece of the “new you” puzzle. By elevating your heart rate just a few times a week, you will increase your cardiovascular endurance, burn calories and help guarantee your success. At the end of this manual you will find a complete section devoted to the benefits of aerobic exercise. Refer to the Aerobic Exercise portion of the guide for a complete rundown of aerobic activities and guidelines. For the duration of the 8 week program you should do 20 minutes of aerobic exercise 4 times a week as instructed below.

8 WEEK BODY TRANSFORMATION WORKOUT

Page 35

BIO FORCE®EXERCISES

CHEST & BACK

SINGLE ARM INCLINE CHEST PRESS

START: Sit facing away. Grip one handle

with palm down. Elbow bent 90 degrees at shoulder level. Cable over arm.

MOTION: Extend elbow and press arm to

upward angle. Pause at end of motion. Bend elbow back to starting position.

TIPS: Press arm forward and upward in

arcing motion. Handle to head height at end of motion. Avoid rotating torso while pressing. Maintain upright posture in seated position. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Pectoralis, triceps,

anterior deltoids

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

CHEST FLYE

START: Sit facing away. Grip handles with

arms open to sides. Palms facing front.

MOTION: Close arms in front of chest.

Pause at end of motion. Open arms to starting position.

TIPS: Keep arms almost straight through-

out exercise. Do not bend elbows at end of motion. Elbows and wrists in line with shoulders. Maintain upright posture in seated position. Contract abdominals to stabilize back.

MUSCLE GROUPS EXERCISED: Pectoralis, anterior deltoids

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

SINGLE ARM CHEST FLYE

START: Sit facing away. Grip one handle

with arm open to side. Palm facing front.

MOTION: Close arm in front of chest.

Handle to midline of chest. Pause at end of motion. Open arm to starting position.

TIPS: Keep arm almost straight through-

out exercise. Do not bend elbow at end of motion. Avoid rotating torso while pressing. Maintain upright posture in seated position. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Pectoralis, anterior deltoids

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

8 WEEK BODY TRANSFORMATION PLAN

WORKOUT #1 (45 sec rest between all sets)

• Squats - 3 sets of 15 reps (3 x 15)

• Seated Chest Press - 3 x 15

• Single Leg Squats - 2 x 15

• Incline Chess Press - 2 x 15

• Seated Leg Extensions - 2 x 15

• Chest Flyes - 2 x 15

• Lat Bar Pull Down (front) - 3 x 15

• Standing Triceps Pushdowns - 3 x 15

• Ab Crunch - 2 x 15 – When bent down (flexed position) hold this position for 2 seconds before releasing to a relaxed position.

• Oblique Crunch - 2 x 15 + 15 (15 reps to the left side and 15 reps to the right side)

WORKOUT #2 (45 sec rest between all sets)

• Straight Leg Dead Lifts - 3 x 15

• Seated Shoulder Press - 3 x 15

• Leg Curls - 3 x 15 + 15

• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 3 x 15 3 sets of 15 for each exercise (3 x 15 + 15 + 15)

• Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 10 + 10 + 10

• Standing Biceps Curls - 3 x 15

• Calf Raises - 3 x 10 + 10 + 10 (toes in, out & straight)

• Seated Spinal Extension - 3 x 15

WORKOUT #3 (45 sec rest between all sets)

• Single Leg Squats - 3 x 15 + 15

• Single Arm Seated Chest Press - 3 x 15 + 15

• Seated Single Leg Extension - 3 x 15 + 15

• Single Arm Incline Chest Press - 3 x 15 + 15

• Standing Rows - 3 x 15

• Reverse Grip Pull Down - 2 x 15

• Seated Overhead Triceps Extension - 2 x 15

• Ab Crunch - 2 x 15 – 2 second holds at flexed position

• Oblique Crunch - 2 x 15 + 15

WORKOUT #4 (45 sec rest between all sets)

• Straight Leg Dead Lifts - 4 x 15

• Single Arm Shoulder Press - 4 x 15 + 15

• Leg Curls - 4 x 15 + 15

• Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoids Rows - 3 x 15 + 15 + 15

• Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 10 + 10 + 10

• Standing Biceps Curls - 3 x 15

• Calf Raises - 3 x 10 + 10 + 10 (toes in, out & straight)

• Seated Spinal Extension - 3 x 15

WORKOUT #5 (60 sec rest between all sets)

• Squats - 4 x 15

• Seated Chest Press - 4 x 15

• Single Leg Squats - 2 x 12

• Incline Chest Press - 2 x 12

• Seated Leg Extensions - 2 x 12

• Chest Flyes - 2 x 12

• Lat Bar Front Pull Down - 4 x 12

• Standing Triceps Pushdowns - 4 x 15

• Ab Crunch - 3 x 15 – 2 second holds at flexed position

• Oblique Crunch - 3 x 15 + 15

WEEK ONE

WEEK TWO

Page 36

BIO FORCE®EXERCISES

CHEST & BACK

SEATED CHEST PRESS

START: Sit facing away. Grip handles with

palms down. Elbows bent 90 degrees at shoulder level. Cables under arms.

MOTION: Extend elbows and press arms

straight forward. Pause at end of motion. Bend elbows back to starting position.

TIPS: Press arms forward in arcing

motion. Keep elbows in line with shoulders and wrists straight. Maintain upright posture in seated position. Contract abdominals to stabilize back.

MUSCLE GROUPS EXERCISED: Pectoralis, triceps,

anterior deltoids

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

SINGLE ARM SEATED CHEST PRESS

START: Sit facing away. Grip one handle

with palm down. Elbow bent 90 degrees at shoulder level. Cable under arm.

MOTION: Extend elbow and press arm

straight forward. Pause at end of motion. Bend elbow back to starting position.

TIPS: Press arm forward in arcing motion.

Keep elbow in line with shoulder and wrist straight. Avoid rotating torso while pressing. Maintain upright posture in seated position. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Pectoralis, triceps,

anterior deltoids

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

INCLINE CHEST PRESS

START: Sit facing away. Grip handles with

palms down. Elbows bent 90 degrees at shoulder level. Cables over arms.

MOTION: Extend elbows and press arms to

upward angle. Pause at end of motion. Bend elbows back to starting position.

TIPS: Press arms forward and upward in

arcing motion. Handles to head height at end of motion. Keep wrists straight. Maintain upright posture in seated position. Contract abdominals to stabilize back.

MUSCLE GROUPS EXERCISED: Pectoralis, triceps,

anterior deltoids

LEVEL OF DIFFICULTY: Intermediate

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

Handles

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

8 WEEK BODY TRANSFORMATION PLAN

WORKOUT #6 (60 sec rest between all sets)

• Straight Leg Dead Lifts - 4 x 15

• Seated Shoulder Press - 4 x 15

• Leg Curls - 4 x 15 + 15

• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 4 x 15 + 15 + 15

• Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 10 + 10 + 10

• Standing Biceps Curls - 4 x 15

• Calf Raises - 4 x 10 + 10 + 10 (toes in, out & straight)

• Seated Spinal Extension - 4 x 15

WORKOUT #7 (60 sec rest between all sets)

• Single Leg Squats - 4 x 15 + 15

• Single Arm Seated Chest Press - 4 x 15 + 15

• Seated Single Leg Extension - 2 x 15 + 15

• Single Arm Incline Chest Press - 2 x 15 + 15

• Standing Rows - 4 x 15

• Reverse Grip Pull Down - 4 x 15

• Seated Overhead Triceps Extension - 4 x 15

• Ab Crunch - 3 x 15 – 2 second holds at flexed position

• Oblique Crunch - 3 x 15 + 15

WORKOUT #8 (60 sec rest between all sets)

• Straight Leg Dead Lifts - 4 x 15

• Single Arm Seated Shoulder Press - 4 x 15 + 15

• Leg Curls - 4 x 15 + 15

• Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoids - 4 x 15+15+15

• Standing Hip Flexion, Lying Hip Abduction and Adduction - 4 x 10 + 10 + 10

• Standing Biceps Curls - 4 x 15

• Calf Raises - 3 x 10 + 10 + 10 (toes in, out & straight)

• Seated Spinal Extension - 4 x 15

WORKOUT #9 (60 sec rest between all sets)

• Squats - 4 x 12

• Seated Chest Press - 4 x 12

• Single Leg Squats - 2 x 12

• Incline Chest Press - 2 x 12

• Seated Leg Extensions - 2 x 12

• Chest Flyes - 2 x 12

• Lying Hip Extension - 3 x 10 + 10

• Lat Bar Front Pull Down - 4 x 12

• Standing Triceps Pushdowns - 4 x 12

• Ab Crunch - 3 x 12 – 3 second holds at flexed position

• Oblique Crunch - 3 x 12 + 12

WORKOUT #10 (60 sec rest between all sets)

• Straight Leg Dead Lifts - 4 x 12

• Seated Shoulder Press - 4 x 12

• Leg Curls - 4 x 12 + 12

• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 4 x 12 + 12 + 12

• Standing Hip Flexion, Lying Hip Abduction and Adduction - 4 x 8 + 8 + 8

• Standing Biceps Curls - 4 x 12

• Calf Raises - 4 x 10 + 10 + 10 (toes in, out & straight)

• Seated Spinal Extension - 4 x 12

WEEK THREE

Page 37

BIO FORCE®EXERCISES

LEGS

MOVABLE PULLEY

POSITIONS

SEATED ANKLE INVERSION

START: Sit facing side. Foot harness/cuff

on inside ankle, other foot on floor. Grip edge of seat. Lift leg off floor and rotate ankle so toes face outward.

MOTION: Rotate ankle until toes face

inward. Pause at end of motion. Rotate ankle back to starting position.

TIPS: Sit up straight with abdominals con-

tracted. Do not bend lower back. Keep rotating foot about 6 inches off floor. Perform on both sides

MUSCLE GROUPS EXERCISED: Ankle inverters

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES: Foot

harness/Ankle cuff

8 WEEK BODY TRANSFORMATION PLAN

WORKOUT #11 (60 sec rest between all sets)

• Single Leg Squats - 4 x 12 + 12

• Single Arm Seated Chest Press - 4 x 12 + 12

• Seated Single Leg Extension - 2 x 12 + 12

• Single Arm Incline Chest Press - 2 x 12 + 12

• Standing Rows - 4 x 12

• Reverse Grip Pull Down - 4 x 12

• Seated Overhead Triceps Extension - 4 x 12

• Ab Crunch - 2 x 12 – 2 second holds at flexed position

• Oblique Crunch - 2 x 12 + 12

• Standing Trunk Rotation - 2 x 12 + 12

WORKOUT #12 (60 sec rest between all sets)

• Straight Leg Dead Lifts - 4 x 12

• Single Arm Shoulder Press - 4 x 12 +12

• Leg Curls - 4 x 12 +12

• Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoids Rows - 4 x 12 + 12 + 12

• Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 10 + 10 + 10

•

Single Arm

Standing Rows - 4 x 12

• Standing Biceps Curls - 4 x 12

• Calf Raises - 4 x 10 + 10 + 10 (toes in, out & straight)

• Seated Spinal Extension - 4 x 12

WORKOUT #13 (60 sec rest between all sets)

• Squats - 4 x 12

• Seated Chest Press - 4 x 12

• Single Leg Squat - 2 x 12+12

• Seated Leg Extensions - 2 x 12

• Chest Flyes - 2 x 12

• Lat Bar Pull Down (front) - 4 x 12

• Standing Triceps Pushdowns - 4 x 12

• Ab Crunch - 4 x 12 – 4 second holds at flexed position

• Oblique Crunch - 2 x 12 + 12

WORKOUT #14 (60 sec rest between all sets)

• Straight Leg Dead Lifts - 4 x 12

• Seated Shoulder Press - 4 x 12

• Leg Curls - 4 x 12 + 12

• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 4 x 10 + 10 + 10

• Standing Hip Flexion, Lying Hip Abduction and Adduction - 4 x 10 + 10 + 10

• Standing Biceps Curls - 4 x 12

• Calf Raises - 4 x 10 + 10 + 10 (toes in, out & straight)

• Seated Spinal Extension - 4 x 12

WORKOUT #15 (60 sec rest between all sets)

• Single Leg Squats - 4 x 12 + 12

• Single Arm Seated Chest Press - 4 x 12 + 12

• Seated Single Leg Extension - 2 x 12 + 12

• Single Arm Incline Chest Press - 2 x 12 + 12

• Standing Rows - 4 x 12

• Reverse Grip Pull Down - 4 x 12

• Seated Overhead Tricep Extension - 4 x 12

• Closed Grip Chest Press - 2 x 12

• Ab Crunch - 2 x 12 – 3 second holds at flexed position

• Oblique Crunch - 2 x 12 + 12

• Standing Trunk Rotation - 2 x 12 + 12

WEEK FOUR

Page 38

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

LEGS

SEATED SINGLE LEG ABDUCTION

START: Sit facing side. Foot harness/cuff

on outside ankle, other foot on floor. Lift leg parallel to floor. Grip top of seat.

MOTION: Open leg to the side, toes

facing up. Pause at end of motion. Return to starting position.

TIPS: Sit up straight with abdominals con-

tracted. Do not bend lower back. Keep knees and toes pointing upward as leg abducts. Perform on both sides.

MUSCLE GROUPS EXERCISED: Hip abductors

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: On/Bottom

Position

LEG LIFT: Off

ACCESSORIES: Foot

harness/Ankle cuff

SEATED SINGLE LEG ADDUCTION

START: Sit facing away. Foot harness/cuff

on one ankle, other foot on floor. Grip seat. Open leg to the side, parallel with floor.

MOTION: Pull leg into midline of body.

Pause at end of motion. Open leg to starting position.

TIPS: Sit up straight with abdominals con-

tracted. Do not bend lower back. Keep knees and toes pointing upward as leg adducts. Perform on both sides.

MUSCLE GROUPS EXERCISED: Hip adductors

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: On/Bottom

Position

LEG LIFT: Off

ACCESSORIES: Foot

harness/Ankle cuff

SEATED ANKLE EVERSION

START: Sit facing side. Foot harness/cuff

on outside ankle, other foot on floor. Grip edge of seat. Lift leg off floor and rotate ankle so toes face inward.

MOTION: Rotate ankle until toes face

outward. Pause at end of motion. Rotate ankle back to starting position.

TIPS: Sit up straight with abdominals con-

tracted. Do not bend lower back. Keep rotating foot about 6 inches off floor. Perform on both sides.

MUSCLE GROUPS EXERCISED: Ankle everters

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES: Foot

harness/Ankle cuff

8 WEEK BODY TRANSFORMATION PLAN

NOTE: Starting with Workout #16 of the program you will notice that you are to complete “SUPER SETS.” What is a “Super Set?” It is simply a combination of two different exercises performed one right after the other without any rest. So for example, in Workout #16 you are to perform a Super Set consisting of Standing Biceps Curls and Standing Hammer Curls. You will do 4 sets of Biceps Curls (12 reps each) and then immediately begin performing 4 sets of the Standing Hammer Curl (8 reps each.)

WORKOUT #16 (60 sec rest between all sets)

• Straight Leg Dead Lifts - 4 x 12

• Single Arm Shoulder Press - 4 x 12 + 12

• Leg Curls - 4 x 12 + 12

• Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoid Rows - 4 x 10 + 10 + 10

• Standing Hip Flexion, Lying Hip Abduction and Adduction - 4 x 10 + 10 + 10

• SUPER SET • Standing Biceps Curls - 4 x 12

• Standing Hammer Curls - 4 x 8

• Calf Raises - 4 x 10 +10 +10 (toes in, out & straight)

• Seated Spinal Extension - 4 x 12

WORKOUT #17 (60 sec rest between all sets)

• SUPER SET • Squats - 5 x 8

• Single Leg Squats - 5 x 8

• SUPER SET • Seated Chest Press - 5 x 8

• Chest Flyes - 5 x 8

• SUPER SET • Seated Leg Extensions - 2 x 8

• Standing Hip Abduction - 2 x 8

• SUPER SET • Lat Bar Front Pull Down - 5 x 8

• Standing Triceps Pushdowns - 5 x 8

• Closed Grip Chest Press - 5 x 8

• Ab Crunch - 4 x 10 – 4 second holds at flexed position

• Oblique Crunch w/Twists - 4 x 10 + 10

WORKOUT #18 (60 sec rest between all sets)

• Straight Leg Dead Lifts - 5 x 8

• Seated Shoulder Press - 5 x 8

• Leg Curls - 5 x 8 + 8

• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 5 x 8 + 8 + 8

• Standing Hip Flexion, Lying Hip Abduction and Adduction - 5 x 8 + 8 + 8

• Standing Biceps Curls - 5 x 8

• Calf Raises - 5 x 8 + 8 + 8 (toes in, out & straight)

• Seated Spinal Extension - 5 x 8

WORKOUT #19 (60 sec rest between all sets)

• SUPER SET • Squats - 5 x 8

• Single Leg Squats - 5 x 8 + 8

• SUPER SET • Seated Chest Press - 5 x 8

• Single Arm Seated Chest Press - 5 x 8 + 8

• SUPER SET • Seated Leg Extension - 2 x 8

• Leg Curls - 2 x 8

• SUPER SET • Single Arm Incline Chest Press - 2 x 8 + 8

• Single Arm Standing Rows - 2 x 8 + 8

• SUPER SET • Reverse Grip Pull Down - 5 x 8

• Standing Triceps Pushdowns - 5 x 8

• Ab Crunch - 3 x 10 – 4 second holds - while flexed

• Oblique Crunch - 2 x 10 + 10

WEEK FIVE

Page 39

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

LEGS

LYING HIP ROTATION

START: Lie on back facing away, shoulders

on base. Foot harnesses/cuffs on ankles. Grip base of frame. Lift legs 6 inches off floor.

MOTION: Open both legs to the side.

Continue in upward circular motion until legs are over hips. Lower to starting position. Reverse direction of motion.

TIPS: Keep legs straight while moving

in circular pattern. Do not excessively arch back off floor. Contract abdominals to stabilize back. Perform in both directions.

MUSCLE GROUPS EXERCISED:

Gluteals, hamstrings, hip adductors, hip flexors, abdominals

LEVEL OF DIFFICULTY:

Intermediate/ Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Foot harness/ Ankle cuff

SINGLE LEG LYING HIP ROTATION

START: Lie on back facing away, shoulders

on base. Foot harnesses/cuffs on ankles. Grip base of frame. Lift legs 6 inches off floor.

MOTION: Open one leg to the side.

Continue in upward circular motion until leg is over hip. Lower to starting position. Reverse direction of motion.

TIPS: Keep leg straight while moving in

circular pattern. Do not excessively arch back off floor. Contract abdominals to stabilize back. Perform in both directions. Perform on both sides.

MUSCLE GROUPS EXERCISED:

Gluteals, hamstrings, hip adductors, hip flexors, abdominals

LEVEL OF DIFFICULTY:

Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Foot harness/ Ankle cuff

SEATED SINGLE LEG PRESS

START: Sit facing away. Foot harness/cuff

on one ankle, other foot on floor. Bend knee and lift foot to seat height. Grip seat.

MOTION: Extend knee until leg is straight

and parallel to floor. Pause at end of movement. Bend knee to starting position.

TIPS: Sit up straight with abdominals

contracted. Keep knees and toes pointing upward. Press leg forward. Do not allow leg to open to the side. Perform on both sides.

MUSCLE GROUPS EXERCISED: Gluteals, quadriceps,

hamstrings

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Bottom

Position

LEG LIFT: Off

ACCESSORIES: Foot

harness/Ankle cuff

8 WEEK BODY TRANSFORMATION PLAN

WORKOUT #20 (60 sec rest between all sets)

• Straight Leg Dead Lifts - 5 x 8

• Single Arm Shoulder Press - 5 x 8 + 8

• Leg Curls - 5 x 8 + 8

• Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoid Rows - 5 x 8 + 8 + 8

• Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 8 + 8 + 8

• Standing Biceps Curls - 5 x 8

• Calf Raises - 5 x 8 + 8 + 8 (toes in, out & straight)

• Seated Spinal Extension - 5 x 8

WORKOUT #21 (60 sec rest between all sets)

• SUPER SET • Single Leg Squats - 5 x 8 + 8

• Squats - 5 x 8

• Squats - 1 x ? – Do one set for 45 seconds doing as many as possible without stopping

• SUPER SET • Single Arm Seated Chest Press - 5 x 8

• Seated Chest Press - 5 x 8

• Seated Chest Press - 1 x ? – Do one set for 45 seconds doing as many as possible without stopping

• Seated Leg Extensions - 2 x 8

• SUPER SET • Chest Flyes - 5 x 8

• Lat Bar Front Pull Down - 2 x 8

• Lat Bar Pull Downs - 1 x ? – Do one set for 45 seconds doing as many as possible without stopping

• Ab Crunch - 4 x 10 – 5 second holds - while flexed

• Oblique Crunch - 2 x 10 + 10

• Standing Trunk Rotation - 2 x 12 + 12

WORKOUT #22 (60 sec rest between all sets)

• Straight Leg Dead Lifts - 5 x 8

• Seated Shoulder Press - 5 x 8

• Leg Curls - 5 x 8 + 8

• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 5 x 8 + 8 + 8

• Standing Hip Flexion, Lying Hip Abduction and Adduction -5 x 8 + 8 + 8

• Standing Biceps Curls - 5 x 8

• Calf Raises - 5 x 8 + 8 + 8 (toes in, out & straight)

• Seated Spinal Extension - 5 x 8

WORKOUT #23 (60 sec rest between all sets)

• SUPER SET • Single Leg Squats - 4 x 8, 1 x 12

• Squats - 4 x 8, 1 x 12

• SUPER SET • Single Arm Seated Chest Press - 4 x 8 + 8, 1 x 12 + 12

• Seated Chest Press - 4 x 8, 1 x 12

• SUPER SET • Seated Leg Extension - 2 x 8 + 8, 1 x 12 + 12

• Leg Curls - 2 x 8, 1 x 12

• SUPER SET • Incline Chest Press - 1 x 8, 1 x 12

• Standing Rows - 1 x 8, 1 x 12

• SUPER SET • Reverse Grip Pull Down - 3 x 8, 1 x 12

• Seated Overhead Triceps Extension - 3 x 8, 1 x 12

• Closed Grip Chest Press - 3 x 8, 1 x 12

• SUPER SET • Ab Crunch - 3 x 8, 1 x 12 – 4 second holds at flexed position

• Oblique Crunch - 3 x 8 + 8, 1 x 12 + 12

WEEK SIX

Page 40

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

LEGS

LYING SINGLE LEG PRESS

START: Lie on back facing away, shoulders

on base. Foot harnesses/cuffs on ankles. Grip base of frame. Bend hip and knee of one leg.

MOTION: Extend hip and knee until leg

is straight. Pause at end of motion. Return to starting position.

TIPS: Keep knee in line with shoulder

throughout exercise. Do not excessively arch back off floor as leg extends. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Gluteals, quadriceps,

hamstrings, abdominals

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Foot harness/ Ankle cuff

SCISSOR KICKS

START: Lie on back facing away, shoulders

on base. Foot harnesses/cuffs on ankles. Grip base of frame. Lift one leg perpendicular to floor.

MOTION: Lower leg straight down to floor.

Simultaneously lift other leg. Continue alternating legs in “scissor” motion.

TIPS: Keep legs straight while lifting

and lowering. Do not allow legs to open to the side. Keep knees in line with shoulders throughout exercise. Do not excessively arch back off floor. Contract abdominals to stabilize back.

MUSCLE GROUPS EXERCISED: Gluteals, hamstrings

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Foot harness/ Ankle cuff

FLUTTER KICKS

START: Lie on back facing away, shoulders

on base. Foot harnesses/cuffs on ankles. Grip base of frame. Lift one leg 12 inches off floor.

MOTION: Lower leg straight down to floor.

Simultaneously lift other leg 12 inches off floor. Continue alternating legs in small “flutter” motion.

TIPS: Keep legs straight while lifting and

lowering. Do not allow legs to open to the side. Keep knees in line with shoulders throughout exercise. Do not excessively arch back off floor. Contract abdominals to stabilize back.

MUSCLE GROUPS EXERCISED: Gluteals, hamstrings,

abdominals

LEVEL OF DIFFICULTY: Intermediate

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Foot harness/ Ankle cuff

8 WEEK BODY TRANSFORMATION PLAN

WORKOUT #24 (60 sec rest between all sets)

• Straight Leg Dead Lifts - 3 x 8, 1 x 12

• Single Arm Shoulder Press - 3 x 8 + 8, 1 x 12 + 12

• Leg Curls - 1 x 8 + 8, 3 x 6 + 6

• Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoid Rows 3 x 8 + 8 + 8, 1 x 12 + 12 + 12

• Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 8 + 8 + 8, 1 x 12 + 12 + 12

• SUPER SET • Standing Biceps Curls - 3 x 8, 1 x 12

• Standing Hammer Curls - 3 x 8, 1 x 12

• Calf Raises - 3 x 8 + 8 + 8, 1 x 12 + 12 + 12 (toes in, out & straight)

• Seated Spinal Extension - 3 x 8, 1 x 12

WORKOUT #25 (60 sec rest between all sets)

• SUPER SET • Single Leg Squats - 2 x 10 + 10, 2 x 15 + 15, 1 x 20 + 20

• Squats - 2 x 10, 2 x 15, 1 x 20

• SUPER SET • Single Arm Seated Chest Press - 2 x 10 + 10, 2 x 15 + 15, 1 x 20 + 20

• Seated Chest Press - 2 x 10, 2 x 15, 1 x 20

• SUPER SET • Seated Leg Extensions - 1 x 10, 1 x 15, 1 x 20

• Leg Curls - 1 x 10, 1 x 15, 1 x 20

• SUPER SET • Chest Flyes - 2 x 10, 2 x 15, 1 x 20

• Lat Bar Front Pull Down - 2 x 10, 2 x 15, 1 x 20

• SUPER SET • Closed Grip Chest Press - 2 x 10, 2 x 15, 1 x 20

• Seated Overhead Triceps Extension - 2 x 10, 2 x 15, 1 x 20

• SUPER SET • Ab Crunch - 2 x 10 , 2 x 15, 1 x 20 – 5 second holds at flexed position

• Oblique Crunch - 2 x 10 + 10, 2 x 15 + 15, 1 x 20 + 20

WORKOUT #26 (60 sec rest between all sets)

• Straight Leg Dead Lifts - 2 x 10, 2 x 15, 1 x 20

• Seated Shoulder Press - 2 x 10, 2 x 15, 1 x 20

• Leg Curls - 2 x 10 + 10, 2 x 15 + 15, 1 x 20 + 20

• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 2 x 10 + 10 + 10, 2 x 15 + 15 + 15, 1 x 20 + 20 + 20

• Standing Hip Flexion, Lying Hip Abduction and Adduction - 2 x 10 + 10 + 10, 2 x 15 + 15 + 15, 1 x 20 + 20 + 20

• Standing Biceps Curls - 2 x 10, 2 x 15, 1 x 20

• Calf Raises - 2 x 10 + 10 + 10, 2 x 15 + 15 + 15, 1 x 20 + 20 + 20 (toes in, out & straight)

• Seated Spinal Extension - 2 x 10 + 10, 2 x 15 + 15, 1 x 20 + 20

WORKOUT #27 (60 sec rest between all sets)

• Single Leg Squats - 2 x 10, 2 x 15, 2 x 20

• Single Arm Seated Chest Press - 2 x 10 + 10, 2 x 15 + 15, 2 x 20 + 20

• Seated Single Leg Extension - 1 x 10 + 10, 1 x 15 + 15, 1 x 20 + 20

• Single Arm Incline Chest Press - 1 x 10 + 10, 1 x 15 + 15, 1 x 20 + 20

• SUPER SET • Standing Rows - 2 x 10, 2 x 15, 2 x 20

• Reverse Grip Pull Down - 2 x 10, 2 x 15, 2 x 20

• SUPER SET • Seated Overhead Triceps Extension - 2 x 10, 2 x 15, 2 x 20

• Closed Grip Chest Press - 2 x 10, 2 x 15, 2 x 20

• SUPER SET • Ab Crunch - 2 x 10, 2 x 15, 2 x 20 – 4 second holds at flexed position

• Oblique Crunch - 2 x 10 + 10, 2 x 15 + 15, 2 x 20 + 20

WEEK SEVEN

Page 41

WORKOUT #28 (60 sec rest between all sets)

• Straight Leg Dead Lifts - 2 x 10, 2 x 15, 2 x 20

• Single Arm Shoulder Press - 2 x 10 + 10, 2 x 15 + 15, 2 x 20 + 20

• Leg Curls - 2 x 10 + 10, 2 x 15 + 15, 2 x 20 + 20

• Single Arm Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoid Row 2 x 10 + 10, 2 x 15 + 15, 2 x 20 + 20

• Standing Hip Flexion, Lying Hip Abduction and Adduction - 2 x 10 + 10 + 10, 2 x 15 + 15 + 15, 2 x 20 + 20 + 20

• Standing Biceps Curls - 2 x 10, 2 x 15, 2 x 20

• Calf Raises - 2 x 10 + 10 + 10, 2 x 15 + 15 + 15, 2 x 20 + 20 + 20 (toes in, out & straight)

• Seated Spinal Extension - 2 x 10, 2 x 15, 2 x 20

WORKOUT #29 (60 sec rest between all sets)

• Squats - 1 x 15, 1 x 10, 1 x 8, 1 x 6, x 15

• Seated Chest Press - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15

• Seated Leg Extensions - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15

• Chest Flyes - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15

• Lat Bar Front Pull Down - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15

• Standing Triceps Pushdowns - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15

• Ab Crunch - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15

• Oblique Crunch - 1 x 15 + 15, 1 x 10 + 10, 1 x 8 + 8, 1 x 6 + 6, 1 x 15 + 15

WORKOUT #30 (60 sec rest between all sets)

• Straight Leg Dead Lifts - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15

• Seated Shoulder Press - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15

• Leg Curls - 1 x 15 + 15, 1 x 10 + 10, 1 x 8 + 8, 1 x 6 + 6, 1 x 15 + 15

• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 1 x 15 + 15 + 15, 1 x 10 + 10 + 10, 1 x 8 + 8 + 8, 1 x 6 + 6 + 6, 1 x 15 + 15 + 15

• Standing Hip Flexion, Lying Hip Abduction and Adduction - 1 x 15 + 15 + 15, 1 x 10 + 10 + 10, 1 x 8 + 8 + 8, 1 x 6 + 6 + 6, 1 x 15 + 15 + 15

• Standing Biceps Curls - 1 x 15, 1 x 10, 1 x 8, 1 x 6, 1 x 15

• Calf Raises - 1 x 15 + 15 + 15, 1 x 10 + 10 + 10, 1 x 8 + 8 + 8, 1 x 6 + 6 + 6, 1 x 15 + 15 + 15 (toes in, out & straight)

• Seated Spinal Extension - 1 x 15 + 15, 1 x 10 + 10, 1 x 8 + 8, 1 x 6 + 6, 1 x 15 + 15

WORKOUT #31 (60 sec rest between all sets)

• Single Leg Squats - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15

• Single Arm Seated Chest Press - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15

• Seated Single Leg Extension - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15

• Single Arm Incline Chest Press - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15

• Reverse Grip Pull Down - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15

• Seated Overhead Triceps Extension - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15

• Ab Crunch - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15

• Standing Trunk Rotation - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15

WORKOUT #32 (60 sec rest between all sets)

• Straight Leg Dead Lifts - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15

• Single Arm Shoulder Press - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15

• Leg Curls - 2 x 15 + 15, 2 x 10 + 10, 2 x 8 + 8, 2 x 6 + 6, 1 x 15 + 15

• Standing Hip Flexion, Lying Hip Abduction and Adduction - 1 x 15 + 15 + 15, 1 x 10 + 10 + 10, 1 x 8 + 8 + 8, 1 x 6 + 6 + 6, 1 x 15 + 15 + 15

• Standing Biceps Curls - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15

• Calf Raises - 1 x 15 + 15 + 15, 1 x 10 + 10 + 10, 1 x 8 + 8 + 8, 1 x 6 + 6 + 6, 1 x 15 + 15 + 15 (toes in, out & straight)

• Seated Spinal Extension - 2 x 15, 2 x 10, 2 x 8, 2 x 6, 1 x 15

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

LEGS

LYING HIP ABDUCTION/ ADDUCTION

START: Lie on back facing away, shoulders

on base. Foot harnesses/cuffs on ankles. Grip base of frame. Lift legs 6 inches off floor.

MOTION: Open both legs to the side.

Pause at end of motion. Close legs back to starting position.

TIPS: Keep both legs straight and lifted

off floor while opening and closing. Do not excessively arch back off floor. Contract abdominals to stabilize back. Modify by lowering one leg to floor and performing on one side.

MUSCLE GROUPS EXERCISED: Hip adductors, hip flexors,

abdominals

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Foot harness/ Ankle cuff

LYING SINGLE LEG ABDUCTION/ ADDUCTION

START: Lie on back facing away, shoulders

on base. Foot harnesses/cuffs on ankles. Grip base of frame. Lift legs 6 inches off floor.

MOTION: Open one leg to the side. Pause

at end of motion. Close leg back to starting position.

TIPS: Keep non-moving leg straight and

lifted off floor while opening and closing other leg. Do not excessively arch back off floor. Contract abdominals to stabilize back. Modify by lowering non-moving leg to floor. Perform on both sides.

MUSCLE GROUPS EXERCISED: Hip adductors, hip flexors,

abdominals

LEVEL OF DIFFICULTY: Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Foot harness/ Ankle cuff

LYING DOUBLE LEG PRESS

START: Lie on back facing away, shoulders

on base. Foot harnesses/cuffs on ankles. Grip base of frame. Bend hips and knees.

MOTION: Extend hips and knees until legs

are straight. Pause at end of motion. Return to starting position.

TIPS: Keep knees in line with shoulders

throughout exercise. Do not excessively arch back off floor as legs extend. Contract abdominals to stabilize back.

MUSCLE GROUPS EXERCISED: Gluteals, quadriceps,

hamstrings, abdominals

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Foot harness/ Ankle cuff

8 WEEK BODY TRANSFORMATION PLAN

WEEK EIGHT

Page 42

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

LEGS

STANDING HIP ABDUCTION

START: Stand facing side. Foot harness/

cuff on outside ankle, inside foot on base. Grip the top of the backrest.

MOTION: Lift leg to side, toes facing front.

Pause at end of motion. Lower to starting position.

TIPS: Keep leg straight while lifting. Lift leg

directly to side. Avoid angling leg front or back, or lifting toes. Maintain upright body position. Do not tip body as leg lifts. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Hip abductors

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Foot harness/ Ankle cuff

STANDING HIP ADDUCTION

START: Stand facing side. Foot harness/

cuff on inside ankle, outside foot on base. Grip the top of the backrest.

MOTION: Pull inside leg across supporting

leg, toes facing front. Pause at end of motion. Return to starting position.

TIPS: Pull working leg in front of

supporting leg. Maintain upright body position. Do not tip body as leg pulls across. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Hip adductors

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Foot harness/ Ankle cuff

LYING HIP EXTENSION

START: Lie on back facing away, shoulders

on base. Foot harnesses/cuffs on ankles. Grip base of frame. Lift one leg perpendicular to floor.

MOTION: Lower leg straight down to floor.

Pause at end of motion. Slowly raise to starting position.

TIPS: Keep leg straight while lifting and

lowering. Do not allow leg to open to the side. Keep knee in line with shoulder throughout exercise. Do not excessively arch back off floor. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Gluteals, hamstrings

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Foot harness/ Ankle cuff

WARM-UP AND COOL DOWN STRETCHES

When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and rhythmically. Be sure not to hold your breath. Remember that all stretches must be done for both sides of your body.

1. Quadriceps Stretch

Stand close to a wall, chair or other solid object. Use one hand to assist your balance. Bend the opposite knee and lift your heel towards your buttocks. Reach back and grasp the top of your foot with the same side hand. Keeping your inner thighs close together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. You do not have to touch your buttocks with your heel. Stop pulling when you feel the stretch. Keep your kneecap pointing straight down and keep your knees close together. (Do not let the lifted knee swing outward.)

Hold for 20 to 30 seconds. Repeat for the other leg.

2. Calf and Achilles Stretch

Stand approximately one arms length away from a wall or chair with your feet hip-width apart. Keeping your toes pointed forward, move one leg in close to the chair while extending the other leg behind you. Bending the leg closest to the chair and keeping the other leg straight, place your hands on the chair. Keep the heel of the back leg on the ground and move your hips forward. Slowly lean forward from the ankle, keeping your back leg straight until you feel a stretch in your calf muscles.

Hold for 20 to 30 seconds. Repeat for the opposite leg.

3. Overhead/Triceps Stretch

Stand with your feet shoulder width apart and your knees slightly bent. Lift one arm overhead and bend your elbow, reaching down behind your head with your hand toward the opposite shoulder blade. Walk your fingertips down your back as far as you can. Hold this position. Reach up with your opposite hand and grasp your flexed elbow. Gently assist the stretch by pulling on the elbow.

Hold for 20 to 30 seconds. Repeat for the opposite arm.

Page 43

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

LEGS

STANDING LEG PRESS

START: Stand facing frame. Foot harness/

cuff on one ankle, other foot on base. Grip the top of the backrest with both hands. Bend hip and knee of working leg.

MOTION: Extend hip and knee. Press leg

straight back behind body. Pause at end of motion. Flex hip and knee back to starting position.

TIPS: Keep arms straight to stabilize torso.

Maintain forward lean with straight back. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Gluteals, hamstrings,

quadriceps

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Foot harness/ Ankle cuff

STANDING HIP FLEXION

START: Stand facing away. Foot harness/

cuff on one ankle, other foot on base. Place hands on hips.

MOTION: Flex hip and raise leg until thigh is

parallel to floor. Pause at top of motion. Lower to starting position.

TIPS: Maintain upright body position.

Do not lean forward or back as leg lifts. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Hip flexors

LEVEL OF DIFFICULTY: Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Foot harness/ Ankle cuff

STANDING HIP EXTENSION

START: Stand facing frame. Foot harness/

cuff on one ankle, other foot on base. Grip the top of the backrest with both hands. Bend knee 90 degrees in front of body.

MOTION: Extend hip. Pull thigh in line with

or slightly behind standing leg. Pause at end of motion. Return to starting position.

TIPS: Keep knee bent while extending hip.

Maintain forward lean with straight back. Keep arms straight to stabilize torso. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Gluteals, hamstrings

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Foot harness/ Ankle cuff

WARM-UP AND COOL DOWN STRETCHES

4. Back Stretch

Stand with your legs shoulder width apart and your knees slightly bent. Bend forward from your waist with your arms extending loosely in front of your body. Gently bend from the waist flexing your body as far forward as it will go.

Hold for 20 to 30 seconds. Straighten up and repeat.

5. Standing Hamstrings Stretch

Stand with your legs hip-width apart. Extend one leg out in front of you and keep that foot flat against the ground. W ith your hands resting lightly on your thighs, bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh. Be sure to lean forward from the hip joint rather than bending at your waist.

Hold for 20 to 30 seconds. Repeat for the opposite leg.

6. Buttocks and Hips Stretch

Lay flat on your back with your hips relaxed against the floor. Bend one leg at the knee. Keeping both shoulders flat on the floor, gently grasp the bent knee with your hands and pull it over your body and towards the ground. You should feel a stretch in your hips, abdominals and lower back.

Hold for 20 to 30 seconds and release. Repeat for opposite side.

7. Inner Thigh Stretch

Sit on the floor and bend your legs so that the soles of your feet are together. Place your elbows on your knees. Lean forward from the waist and press down lightly on the inside of your knees. You should feel a stretch in the muscles of your inside thigh.

Hold for 20 to 30 seconds and release.

8. Arm Pullback

Stand with your feet shoulder width apart and toes pointing forward and with your knees slightly bent. Let your arms hang relaxed on either side of your body. Expand your chest and pull your shoulders back. Bend your elbows slightly and clasp your hands behind your back. Slowly straighten your arms as you lift your hands upward. Raise your hands upward until you feel mild tension in your shoulder and chest region.

Hold for 20 to 30 seconds. Lower your arms to their original position and bend your elbows. Release your hands and return them to your sides.

Page 44

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

LEGS

EVERSION CALF RAISES

START: Stand facing frame. Feet hip

width apart on base. Toes facing outward. Grip handles at sides of body.

MOTION: Raise heels, bending at balls

of feet. Pause at top of movement. Lower heels to starting position.

TIPS: Keep arms and legs straight.

Contract abdominals to stabilize back. Maintain upright position of torso. Do not lean or bend forward or back.

MUSCLE GROUPS EXERCISED: Gastrocnemius, soleus

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

INVERSION CALF RAISES

START: Stand facing frame. Feet hip width

apart on base. Toes facing inward. Grip handles at sides of body.

MOTION: Raise heels, bending at balls

of feet. Pause at top of movement. Lower heels to starting position.

TIPS: Keep arms and legs straight.

Contract abdominals to stabilize back. Maintain upright position of torso. Do not lean or bend forward or back.

MUSCLE GROUPS EXERCISED: Gastrocnemius, soleus

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SINGLE LEG KICK BACK

START: Stand facing frame. Foot

harness/cuff on one ankle, other foot on base. Lean forward from hips. Grip the top of the backrest with both hands.

MOTION: Extend hip. Pull leg straight back

behind body. Pause at end of motion. Lower to starting position.

TIPS: Keep leg straight while lifting.

Maintain forward lean with straight back. Keep arms straight to stabilize torso. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Gluteals, hamstrings

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Foot harness/ Ankle cuff

BIO FORCE®EXERCISE INDEX

1. Squat

2. Single Leg Squat

3. Reverse Lunge

4. Seated Leg Extension

5. Seated Single Leg Extension

6. Straight Leg Dead Lift

7. Straight Bar Dead Lift

8. Leg Curls

9. Calf Raises

10. Eversion Calf Raises

11. Inversion Calf Raises

12. Single Leg Kick Back

13. Standing Leg Press

14. Standing Hip Flexion

15. Standing Hip Extension

16. Standing Hip Abduction

17. Standing Hip Adduction

18. Lying Hip Extension

19. Lying Hip Abduction/Adduction

20. Lying Single Leg Abduction/Adduction

21. Lying Double Leg Press

22. Lying Single Leg Press

23. Scissor Kicks

24. Flutter Kicks

25. Lying Hip Rotation

26. Single Leg Lying Hip Rotation

27. Seated Single Leg Press

28. Seated Single Leg Abduction

29. Seated Single Leg Adduction

30. Seated Ankle Eversion

31. Seated Ankle Inversion

LEGS

Developing Your Bio Force®Workout

The choices you make about the frequency (how often), the duration (how long), and intensity (how hard) at which you will workout, will directly influence your results.

Before beginning any workouts on the Bio Force® Spor t exerciser, you should first determine your current fitness level. The following are guidelines that you can use to determine your fitness level, but remember these are just guidelines. You must always listen to your body. Start out at a level that is comfortable to you and progress sensibly.

Beginner – No previous exercise experience, or have not exercised in a long time. Intermediate – Have been performing exercises regularly for three months or more. Advanced – Have been performing exercises regularly for six months or more.

Note: The unit shown in the following exercise photos may differ slightly from the unit you purchased.

Page 45

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

LEGS

STRAIGHT BAR DEAD LIFT

START: Stand facing frame. Feet hip

width apart on base with knees bent. Bend forward at hips and grip lat bar in front of shins.

MOTION: Extend hips and back. Stand

upright, pulling bar to front thighs. Bend knees and hips and lower to starting position.

TIPS: Keep arms and back straight with

chest and head lifted. Hinge up and down from hips. Do not round lower back. Contract abdominals to stabilize back. Bend forward until a slight stretch is felt in hamstrings.

MUSCLE GROUPS EXERCISED: Hamstrings, lumbar spinal

extensors, gluteals

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES: Lat

Bar/Front Position

LEG CURLS

START: Stand facing frame. One thigh

against top leg bar pad. Same side ankle under bottom leg pad. Grip the top of the backrest with same side arm.

MOTION: Flex knee until lower pad is near

buttocks. Pause at top of movement. Lower to starting position.

TIPS: Lean slightly forward with entire

body. Keep back straight while curling leg. Contract abdominals to stabilize back. Do not lift thigh away from upper leg bar pad. Perform on both sides.

MUSCLE GROUPS EXERCISED: Hamstrings

LEVEL OF DIFFICULTY: Beginner

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

None

CALF RAISES

START: Stand facing frame. Feet hip width

apart on base. Toes facing forward. Grip handles at sides of body.

MOTION: Raise heels, bending at balls

of feet. Pause at top of movement. Lower heels to starting position.

TIPS: Keep arms and legs straight.

Contract abdominals to stabilize back. Maintain upright position of torso. Do not lean or bend forward or back.

MUSCLE GROUPS EXERCISED: Gastrocnemius, soleus

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

BIO FORCE®EXERCISE INDEX

CHEST & BACK

32. Seated Chest Press

33. Single Arm Seated Chest Press

34. Incline Chest Press

35. Single Arm Incline Chest Press

36. Chest Flye

37. Single Arm Chest Flye

38. Incline Chest Flye

39. Single Arm Incline Chest Flye

40. Decline Chest Press

41. Closed Grip Chest Press

42. Lat Bar Pull Down

43. Lat Bar Front Pull Down

44. Single Arm Overhand Pull Down

45. Reverse Grip Pull Down

46. Single Arm Reverse Grip Pull Down

47. Neutral Grip Pull Down

48. Single Arm Neutral Grip Pull Down

49. Seated Pull Over

50. Single Arm Seated Pull Over

51. Straight Arm Lateral Pull Down

52. Single Straight Arm Lateral Pull Down

53. Standing Row - Neutral Position

54. Single Arm Standing Row - Neutral Position

55. Standing Row - Overhand Position

56. Single Arm Standing Row - Overhand Position

57. Standing Row - Underhand Position

58. Single Arm Standing Row - Underhand Position

59. Standing Straight Arm Pull Down

60. Seated Shoulder Press

61. Single Arm Shoulder Press

62. Shoulder Shrugs

63. Upright Row

64. Standing Front Raise

65. Single Arm Standing Front Raise

66. Standing Lateral Raise

67. Single Arm Standing Lateral Raise

68. Standing Rear Deltoid Rows

69. Single Arm Standing Rear Deltoid Rows

70. Rear Cable Crossover

71. Seated Front Raise

SHOULDERS

ARMS

72. Single Arm Seated Front Raise

73. Seated Lateral Raise

74. Single Arm Seated Lateral Raise

75. Rotator Cuff - Low External Rotation

76. Rotator Cuff - Internal Rotation

77. Rotator Cuff - High External Rotation

78. Straight Arm Pull-Back

79. Rotator Cuff - Diagonal External Rotation

80. Rotator Cuff - Diagonal Internal Rotation

81. Standing Biceps Curl

82. Single Arm Standing Biceps Curl

83. Standing Hammer Curl

84. Single Arm Standing Hammer Curl

85. Standing Reverse Curl

86. Single Arm Standing Reverse Curl

87. Curved Bar Biceps Curl

88. Curved Bar Reverse Biceps Curl

89. Seated Concentration Curl

90. Seated Wrist Curl

91. Seated Reverse Wrist Curl

92. Seated Overhead Triceps Extension

93. Single Arm Overhead Triceps Extension

94. Standing Triceps Pushdown

95. Reverse Grip Triceps Pushdown

96. Split Grip Triceps Pushdown

97. Single Arm Triceps Pushdown

98. Single Arm Reverse Grip Triceps Pushdown

99. Single Arm Triceps Kickback

100. Single Arm Reverse Grip Triceps Kickback

101. Two Arm Triceps Kickback

102. Two Arm Reverse Grip Triceps Kickback

103. Triceps Dips

104. Single Arm Triceps Dips

105. Cross-Body Triceps Extension

106. Ab Crunch

107. Oblique Crunch

108. Standing Trunk Rotation

109. Side Bend

110. Seated Spinal Extension

ABS & LOWER BACK

Page 46

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

LEGS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

MOVABLE PULLEY

POSITIONS

BIO FORCE®EXERCISES

LEGS

SQUAT

START: Stand facing frame. Feet hip width

apart on base. Grip handles at shoulders.

MOTION: Flex knees, hips and ankles.

Lower until thighs are parallel to floor or slightly higher. Press up to starting position.

TIPS: Keep knees in line with toes. Center

weight over arches, not toes or heels. Lift chest and keep back straight as hips lower. Keep head lifted and in line with spine. Contract abdominals to stabilize back.

MUSCLE GROUPS EXERCISED: Gluteals, hamstrings,

quadriceps

LEVEL OF DIFFICULTY: Beginner

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SINGLE LEG SQUAT

START: Stand facing frame. Split-leg

stance with back heel lifted. Grip handles at shoulders.

MOTION: Flex knees, hips and ankles.

Lower until front thigh is parallel to floor or slightly higher. Press up to starting position.

TIPS: Keep weight on front leg and front

knee in line with toes. Align shoulders over hips. Lift chest and keep back straight while lowering. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Gluteals, hamstrings,

quadriceps

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

REVERSE LUNGE

START: Stand facing frame. Feet hip width

apart on base. Grip handles in front of shoulders.

MOTION: Step back with one leg into

lunge position. Lower until front thigh is parallel to floor or slightly higher. Press back up to starting position.

TIPS: Keep weight on front leg and front

knee in line with toes. Lift chest and keep back straight while lowering. Contract abdominals to stabilize back. Perform on both sides.

MUSCLE GROUPS EXERCISED: Gluteals, hamstrings,

quadriceps

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SEATED LEG EXTENSION

START: Sit facing away. Knees over top

leg pads. Ankles under bottom leg bar pads. Grip seat.

MOTION: Extend knees until legs are

straight. Pause at top of movement. Lower to starting position.

TIPS: Sit up straight with abdominals

contracted. Do not lean back against seat. Keep knee caps aligned with movement point of bar.

MUSCLE GROUPS EXERCISED: Quadriceps

LEVEL OF DIFFICULTY: Beginner

SEATED SINGLE LEG EXTENSION

START: Sit facing away. Knees over top leg

bar pads. Ankles under bottom leg bar pads. Grip seat.

MOTION: Extend one knee until leg is

straight. Pause at top of movement. Lower to starting position.

TIPS: Sit up straight with abdominals

contracted. Do not lean back against seat. Keep knee caps aligned with movement point of bar. Perform on both sides.

MUSCLE GROUPS EXERCISED: Quadriceps

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

None

STRAIGHT LEG DEAD LIFT

START: Stand facing away. Feet hip

width apart on base. Bend at hips and grip handles between legs.

MOTION: Extend hips and back. Stand

upright, pulling handles up to front of pelvis. Bend at hips and lower to starting position.

TIPS: Keep arms and legs straight.

Hinge up and down from hips. Do not round lower back or bend knees. Contract abdominals to stabilize back. Bend forward until chest is parallel to floor or slightly higher and a slight stretch is felt in hamstrings.

MUSCLE GROUPS EXERCISED: Hamstrings, lumbar spinal

extensors

LEVEL OF DIFFICULTY: Intermediate/Advanced

SEAT: Off

LEG LIFT: Off

ACCESSORIES:

Handles

SEAT: On/Top

Position

LEG LIFT: On

ACCESSORIES:

None

Finnlo Bio Force 3842 User Manual

Specifications and Main Features

Frequently Asked Questions

User Manual