Finnlo Bio Force 3842 User Manual
11/06/12 INTL
Item No.:3842
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89
Art.-Nr.:3842 BIO FORCE
Serien Nr.:
88
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
1
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
87
PROGRESS CHART
2
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
86
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)*
3
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
85
PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM
WEEK
HOW OFTEN
(times per week)
HOW HARD
(% heart rate)
HOW LONG
(minutes)
HOW HARD
(RPE)*
RPE DESCRIPTIVE RATING
1
2
3
4
5
6
2 - 3
2 - 3
2 - 3
2 - 3
3
3 - 4
2 - 4
2 - 4
2 - 4
2 - 4
2 - 4
2 - 4
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
5 - 15
5 - 15
10 - 17
10 - 17
15 - 20
15 - 20
40 - 50
40 - 50
40 - 50
50 - 60
50 - 60
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 - 4
3 - 4
3 - 5
3 - 5
3 - 6
3 - 4
4 - 5
4 - 5
4 - 5
4 - 5
4 - 5
Moderate to somewhat hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
20 - 25
21 - 25
26 - 30
26 - 30
31 - 35
31 - 35
60 - 65
65 - 70
65 - 70
70 - 75
70 - 75
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
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
CAUTION
LABEL 1
WARNING
LABEL 1
WARNING
LABEL 2
4
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.
84
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
5
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
WARNING
LABEL 9
WARNING
LABEL 9
83
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.
6
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.
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE®EXERCISES
82
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
7
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.
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE®EXERCISES
81
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
x
x
8
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
9
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.
1c
Parts used in
STEP 1
Base Frame
Base Plate w/Pads
Base Plate
Base Frame Assembly
1c
1c
1c
4 Allen Bolts (M8 x 25mm)
5mm Allen Wrench
Rollers
Pads
MOVABLE PULLEY
POSITIONS
BIO FORCE®EXERCISES
80
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)
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE®EXERCISES
79
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
10
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
2c
2c
Support
Rods
All nuts and bolts
are installed frontto-rear – leaving
the nut on the rear.
2b-c
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE®EXERCISES
78
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.
99
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
11
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
3b
3b
Backrest Support
Frame
Backrest
with Allen
Bolts
BOTTOM
TOP
3b
3b
Small
Crossbar
Bracket
(Tab not visible)
(Tab not visible)
Tabs
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
BIO FORCE®EXERCISES
77
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.
96
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.
97
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
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.
98
MUSCLE GROUPS EXERCISED: Triceps
LEVEL OF DIFFICULTY: Intermediate/Advanced
SEAT: Off
LEG LIFT: Off
ACCESSORIES:
Handles/Lat Tower
Position
12
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
4a
4a
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.
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