Life Fitness GS6 User Manual

GYM SYSTEM

Exercise Chart

CHEST

PECTORALS

SHOULDERS

ANTERIOR
DELTOIDS

CHEST PRESS

BACK

L A TISSIMUS DORSI

BICEPS

PULLDOWN

WORKOUT 1 WORKOUT 2

CHEST PRESS

Set Up:

Adjust bench to the flat (horizontal) position. Lay face
up on bench. Position your body so that pressing
handles ar
arm handle, adjust to start position (90° angle between
for

Exercise:

1. Grasp horizo nt al p ress handles, keeping a 90° angle

2. Push press handles until arms are

3. Slowly return to start position.

e at mid-chest level. Depress remote press

earm and upper arm), and release.

between forearm and upper arm (do not go beyond this
angle); wrists, elbows
in the same plane.

fully extended without locking
out elbows. Do not bring
hands together.

Repeat.

and shoulders are

PULLDOWN

Set Up:

Attach lat bar to the high pulley
can comfor
secured under the rolle r pa ds.

Exercise:

1. With your hands slightly wider than shoulder-width
apar
Pull the bar down, keeping hands, forearms and

2.
elbows in the same plane as the cable, until it is
even with your upper chest.
Slowly r

3.
let the bar rise without locking
out elbows. Repeat.

tably sit facing the gym with your thighs

t, grasp the lat bar with arms fully extended.

eturning to start position,

. Adjust seat so you

CHEST

PECTORALS

SHOULDERS

ANTERIOR
DELTOIDS

INCLINE CHEST PRESS

BACK

L ATISSIMUS DORSI,
ERECTOR SPINAE

LOW

ROW

INCLINE CHEST PRESS

Set Up:

Adjust small seat pad to incline position. Adjust bench
to the desired incline press position. Sit facing away
from the gym. Adjust press arm to desired start
position (90° angle between forearm and upp e r arm).

cise:

Exer

1. Grasp horizontal press handles, keeping a 90° angle
between for
this angle); wrists, elbows and shoulders ar
same plane.

2. Push press handles until arms
are fully extended without
locking the elbows. Do not
bring hands together

3. Slowly return to sta rt
position. Repeat.

LOW

Set Up:

Attach the shor
the floor with your knees slightly bent and feet against
the low row/calf block.

Exercise:

Grasp the bar with palms facing down. Lean

1.
backward slightly (10°). Stabilize your torso by
contracting your abdominal muscles, lifting your
chest, and retracting your shoulder blades.
Pull the bar into your body, leading

2.
with your elbows. Finish when
your hands are at abdominal
level.
Slowly return to sta rt

3.
position. Repeat.

earm and upper arm (do not go beyond

ROW

t straight bar to the low pulley. Sit on

WORKOUT 3

CHEST

PECTORALS

SHOULDERS

ANTERIOR DELTOID

e in

.

PEC FL

Y

BACK

L ATISSIMUS DORSI

SHOULDERS

POSTERIOR
DELTOID

REAR DELTOID

PEC FLY

Set Up:

Adjust bench to horizontal position. Sit facing away
from the gym.

Exercise:

1. Sit keeping your back pressed against the pad and
shoulder blades r
your hands are at mid-chest level.
Extend your arms using a neutral (palms facing

2.

d) grip, keeping hands slightly in front of your

inwar
body, elbows up and slightly bent.

3. Bring your arms together in front
of your chest.
Slowly return to start position.

4.
Repeat.

etracted. Grasp handles so that

REAR DELTOID

Set Up:

Adjust bench to horizontal position. Rotate pec fly
handles as far backward as possible. Sit facing into
gym with chest against back pad.

Exercise:

Grasp pec fly handles in a neutral (palms facing

1.

d) grip. Keep elbows pointing outward. Hea d up.

inwar

2. Move hands slowly apart without bending at the
elbows and maintaining a slight arc in the arms.
Extend until hands ar

ont of chest.

fr

3. Slowly return to start position.
Repeat.

e slightly in

ADDITIONAL EXERCISES

CHEST

PECTORALS

SHOULDERS

ANTERIOR
DELTOIDS

ONE

ARM PEC FLY

BACK

L ATISSIMUS DORSI
ERECTOR SPINAE

ONE ARM DUMBBELL ROW

ONE ARM PEC FLY

Set Up:

Attach ankle strap to mid pulley (chain may be added
if more range is needed). Assume proper standing
posture (back straight, knees slightly bent, shoulders
back). Stand next to seat pad.

cise:

Exer

1. Grasp ankle strap with hand closest to mid pulley in
a neutral grip. Hand should be at mid-chest level.
Keeping wrist straight and arm slightly arched, draw

2.
arm across the front of chest as far
as you can without bending the
elbow.
Slowly return to start position.

3.
Repeat. After you complete one
set, switch to the other side.

ON E ARM DUMBBELL ROW

Set Up:

Adjust bench to the horizontal position.

Exercise:

1. Stabilize your upper body by placing one hand and
knee on t he bench. With the other hand, firmly
grasp the dumbbell using a neutral (palm facing

d) grip.

inwar

2. Keeping your back flat and your upper body
stati onary, start with you r a rm extended downward.
Leading with your elbow, pull

3.
dumbbell up towar
until the back of your upper arm
is parallel to the floor.
Slowly return to start

4.
position. Repeat. After you
complete one set, switch to
the other side.

d your chest

CHEST

PECTORALS

SHOULDERS

ANTERIOR DELTOID

CONVERGING

BICEPS

CHEST PRESS

CONVERGING CHEST PRESS

Set Up:

Adjust bench to any position – decline, flat or selected incline
angle (small seat pad is horizontal in decline and flat pr
positions, inclined for any incline angle). Depr

m handle and adjust press arm t o s ta rt position (90°

pr

ess ar
angle between forearm and uppe r arm) , a nd release. Wrists,
elbows, and shoulders are in the same pl ane.

cise:

Exer

Pinch shoulder blades into back pad, lift the chest, and

1.

pull the abdominal muscles inward.

2. As you press outward, simultaneously

bring handles together in a
converging motion without locking
out elbows. It is important t o
pull hands together throughout

essing movement.

the pr
Slowly return to start

3.

position and repeat.

ess

ess rem ote

STANDING BICEPS CURL

Set Up:

Attach lat bar or shor
may be added if mor

cise:

Exer

Stand facing the gym with balls of feet on the foot

1.

m. Grasp the bar with palms facing up, hands

platfor
shoulder

2. Starting with arms fully extended (do not lock out

elbows), curl the bar up towar
wrists and torso straight and
elbows stationar

3. Slowly return to start position.

Repeat.

-width apar

t straight bar to low pulley (chain

e range is needed).

t.

d chest, keeping

.

y

CHEST

PECTORALS

SHOULDERS

ANTERIOR
DELTOIDS

DECLINE

BICEPS

FOREARMS

CHEST PRESS

DECLINE CHEST PRESS

Set Up:

Adjust small seat pad to flat position. Adjust bench to
the decline position. Lay face up on bench. Depr

emote press arm handle, adjust to start position and

r
release.

Exercise:

Grasp horizontal press handles, keeping a 90° angle

1.
between forearm and upper arm (do not go beyond
this angle); wrists, elbows, and shoulders are in the
same plane.
Push press handles until arms

2.

e fully extended without

ar
locking out elbows. Do not
bring hands together.
Slowly return to sta rt

3.
position. Repeat.

REVERSE

Set Up:

Attach shor
be added if mor

Exer

Stand facing the gym with balls of feet on the foot

1.
platfor
hands shoulder-width apart.
Star

2.
elbows), curl the bar up towar
wrists and torso straight and
elbows stationary.
Slowly r

3.
Repeat.

BICEPS

t straight bar to the low pulley (chain may

cise:

m. Grasp the bar with palms facing down,

ting with ar

n to star

etur

CURL

e range is needed).

ms fully extended (do not lock out

t position.

raditional

T

d chest, keeping

ess

CHEST

PECTORALS

SHOULDERS

ANTERIOR
DELTOIDS

DUMBBELL

BICEPS

PRESS

DUMBBELL PRESS

Set Up:

Adjust bench to any position – decline, flat or selected incline
angle (small seat pad is horizontal in decline and flat press
positions, inclined for any incline angle). Adjust press arm to
lowest position. Pr

Exercise:

Grasp dumbbells and sit with your back against the

1.
bench. Pinch shoulder blades into pad, lift the chest, and
pull the abdominal muscles inwar

2. S t art with your hands just above chest level, assuming
a 9 0° angle between your forearms and
chest.
are in the same plane. Press the
dumbbells straight up while
bringing your hands together
until arms are fully extended
without locking out elbows.
Slowly return to start position.

3.
Repeat.

ess handles can be tucked under bench.

d.

Wrists, elbows, and shoulders

ONE ARM BICEPS CURL

Set Up:

Attach ankle strap to low pulley (chain may be added
if more range is needed).

cise:

Exer

Stand facing the gym with one foot on the foot

1.
platform. Grasp the ankle strap with one hand, palm
facing up.

2. Starting with arm fully extended (do not lock out
elbow), bring strap up towar
and torso straight.

3. Slowly return to start position.
Repeat. After you complete one
set, switch to the other side.

d chest, keeping wrist

BICEPS

INCLINE

BACK

TRAPEZOIDS

DUMBBELL CURL

INCLINE DUMBBELL CURL

Set Up:

Adjust the small seat to the incline position. Adjust the
bench to the desir
to lowest position.

Exercise:

Grasp dumbbells and sit with your back against the

1.
bench. Pinch shoulder blades into pad, lift the
chest, and pull abdominal muscles inwar

2. Start wi th arms at your sides and slight bend in the
elbows. Curl dumbbells (together or

nating) toward your

alter
shoulders, with elbows
remaining stationary. Keep
upper body flat against the
back pad.
Slowly return to start

3.
position. Repeat.

ed incline position. Adjust press a rm

d.

SHRUG

Set Up:

Adju s t press arm so t h at press handles are just above
the bench.

cise:

Exer

1. Face the gym, assuming your proper standing
postur

e (back straight, knees slightly bent and

shoulders back) facing the gym.

2.

Hold pr

ess handles with both hands using an
overhand grip. Arms should be slightly forward, in
front of your body.
Raise your shoulders towar

3.
your ears.

n to the star

etur

Slowly r

4.
position. Repeat.

ds

t

ST

ANDING BICEPS CURL

TRICEPS

TRICEPS PRE SS

SHOULDERS

TOIDS

DEL

SHOULDER

LOWER

QUADRICEPS

BODY

LEG EXTENSION

PRESS

TRICEPS PRESS

Set Up:

Attach lat bar or shor
may be added if m ore range is needed).

cise:

Exer

1. Stand facing the gym. Grasp the bar with palms
facing down, hands shoulder

2. Sta rt w it h fo rearms at a 9 0° angle to your body.
Keeping elbows at sides, pr
arms are fully extended.

eturn to start position.

Slowly r

3.
Repeat.

SHOULDER

Set Up:

Adjust small seat pad to incline position. Adjust bench
to shoulder press position (last position). Adjust press

m using the remote press arm adjustment handle to

ar
a comfortable shoulder press position. Sit facing away

om gym. Press handles should now be slightly above

fr
shoulders.

cise:

Exer

1. Pinch shoulder blades into back
pad, lift the chest, and pull the
abdominal muscles inward.
Keeping your head in line with

2.
your bac k, press your hands
upward without locking out
elbows. Do not bring hands
together.

3. Slowly return to start
position. Repeat.

EXTENSION

LEG

Set Up:

Adjust the small seat pad to the incline position.
Adjust the leg curl/extension ar
position. Sit with knees placed over the top roller
pads and feet placed behind and under the lower roller
pads. Make sure the axis of rotation of your knee
aligns with the leg curl and extension pivot bolt.

Exercise:

1. Fully extend legs without locking
out knees.

eturn to st art position

Slowly r

2.
(60° angle from f ull
extension). Repeat.

t straight bar to high pulley (chain

-width apar

ess bar down until

t.

PRESS

m to the downwar

d

REVERSE

BICEPS CURL

TRICEPS

OVERHEAD DUMBBELL

TRICEPS EXTENSION

SHOULDERS

TOIDS

DEL

LATERAL RAISE

LOWER

GLUTES,
HAMSTRINGS

BODY

HIP EXTENSION

OVERHEAD DUMBBELL TRIC E PS
EXTENSION

Set Up:

Adjust bench to flat position. Grasp dumbbell handle
by one end by cupping both hands around the head of
the dumbbell. Sit on bench in upright position and
place dumbbell behind your head with elbows pointing

ward. Maintain a 90º angle between the upper arm

for
and forearm.

Exercise:

1. While maintaining good posture,
back straight and head up, extend
dumbbell over your head as far
as you can go without locking
out elbows.

2. Slowly return to start position.
Repeat.

TERAL

LA

Set Up:

Attach chain and ankle strap to low pulley

Exer

1. Stand sideways to the gym. Knees are slightly bent
and feet ar
to the low pulley is on the foot platform.
Grasp the strap with your outside hand and lift

2.
directly out to the side of your body, keeping the
wrist straight and ar
arched.
Slowly r

3.
Repeat. After you complete
one set, switch to the other
side.

RAISE

cise:

e shoulder

eturn to start position.

-width apar

m slightly

.

t. The foot closest

HIP EXTENSION

Set Up:

Attach ankle strap to low pulley and then to your ankle
(chain may be added if more range is needed).

cise:

Exer

1. Stand facing the gym with weight balanced on

t leg (leg with strap is dir

suppor
low pulley).
Extend leg back in a smooth contr

2.
leg and back straight with head
up. Do not ar
Slowly return to start position.

3.
Repeat. After you complete
one set, switch to the other
side.

ch back.

ectly in fr

ont of the

olled motion. Keep

ONE ARM BICEPS

TRICEPS

CURL

ON E ARM TRICEPS EXTENSION

Set Up:

Attach ankle strap to high pulley (chain may be added
if more range is needed).

Exer

Stand facing the gym. Grasp the strap with one

1.
hand, palm facing up.

2. St a rt wit h fo rearm at a 9 0° angle to your body.
Keeping elbow at side, pr
is fully extended.
Slowly r

3.
Repeat. After you complete one
set, switch to the other side.

ONE ARM TRICEPS EXTENSION

SHOULDERS

DELTOIDS

DUMBBELL

LOWER

QUADS, GLUTES

BODY

LEG PRESS

SHOULDER P RESS

(OPTIONAL A

T T ACHMENT)

DUMBBELL SHOULDER PRESS

Set Up:

Adjust small seat pad to incline position. Adjust bench
to shoulder press position (last position). Adjust the

ess ar

pr
from gym.

Exer

1. Sta rt with dumbbells above the top of shoulders so
ther
Pinch shoulder blades into back pad, lift the chest,

2.
and pull the abdominal muscles
inwar
and your back against the back
pad, pr
without locking out elbows.
Slowly return to start

3.
position. Repeat.

LEG PRESS

CURL/EXTENSION, SEE WORKOUT 1)

Set Up:

Adjust leg pr
is a 90
placing feet on foot platfor
lower legs for

Exercise:

Grasp seats handles and slowly push legs away

1.
fr
Slowly r

2.
Repeat.

cise:

ess strap down until ar

n to start position.

etur

m down to the lowest position. Sit facing away

cise:

angle between upper arms and forearms.

°

e is a 90

d. Keeping your head up

ess dumbbells upward

(OPTIONAL – MAY SUBSTITUTE LEG

ess back pad so that your start position

angle between the thigh and lower leg. Sit,

°

m so that the feet and

angle.

°

m a 90

om foot platf o rm. Do not lock out knees.

t position.

n to star

etur

m

SHRUG

AL BODY WORKOUTS

TOT

The workouts defined above ar
choose at least one exer

, complete 1

body

THREE-DA

–

Y SPLIT WORKOUTS

cise in each of the major muscle groups. To work your entire

2 sets of each exer

e suggested routines. To vary your workout, be sure to

(shown above)

cise every other day, three days a week.

If you are advanced and ready for a challenge, consider a Three-Day Split W orkout.
Choose up to all the exer

ming the following workout for 3 consecutive days, r

ecommend per

r

for

DAY 1 DAY 2 DAY 3

CHEST

TRICEPS

ABDOMINALS

SAFE FITNESS F

This pr

•

ogram does not replace the advice of a physician. You should have a complete

cises in each muscle group worked on a particular day. We

DAY 4

SHOULDERS

BICEPS

LOWER BODY

ABDOMINALS

REST

BACK

ACTS:

esting on Day 4.

physical exam before beginning a new exercise p r ogram.

y use for loose par

Inspect the equipment befor

•
par

ticular attention to cable ends. Replace parts at the f i r s t s i g n o f a p roblem.

•

Be alert to the possibility of injury. Do not att empt to li ft more weight than you can
comfor

tably handle.

e ever

ts or frayed cables, paying

• Keep observers, children, and pets at a safe distance. Do not allow children to play
on equipment.

• Stay clear of weights and moving parts. If a pa rt b ecomes jammed, d o not attempt to
fr

ee it by yourself; obtain assistance.

•

If you have any questions on the proper use of the equipment, do not hesitate to call
your authorized ParaBody dealer or the ParaBody Customer Ser
800-328-9714. Outside the U.S. and Canada, call +1

-

847-288-3300.

vice Department at

TRAINING TIPS:

o get the best r

T

•

esults, a pr

a 5 to 10 minute aer

obic warm-up, a pre-workout stretch, your strength workout and

oper str

a post workout stretch.
Make sur

•

e that your postur

e is cor

• You should choose a weight that is challenging to complete between 8–15 repetitions
while maintaining proper form (shown in each of the above exercises).

Reach a point of voluntar

•

y fatigue, keeping good technique.

ength-training workout has four components:

rect before executing any of the exercises.

LOWER BODY

HAMSTRINGS

LOWER BODY

VES

CAL

LEG

CURL

LEG CURL

Set Up:

Adjust small seat to the horizontal position. Adjust leg
curl/extension arm int o the outward po sition and back
pad to the decline position. Lay down on bench in a

one position so bench r

pr
above the kneecaps. Ankles are hooked underneath
the extended r

Exercise:

Slowly raise your feet as far as

1.
possible. Do not ar
Slowly return to start position.

2.
Repeat.

oller pads.

CA LF RAISE

Set Up:

Sit with the balls of feet on bottom edge of leg press
foot platform. Extend leg without locking out knees.
Adjust back pad if more range is needed.

Exercise:

1. Slowly push balls of feet outward as far as possible.

2. Slowly lower heels beyond the edge of foot platform
as far as possible. Repeat.

oller pads are supporting just

ch the back.

(OPTIONAL)

LOWER BODY

THIGH

OUTER

HIP ABDUCTION

LOWER BODY

THIGH

INNER

ABDUCTION

HIP

Set Up:

Attach ankle strap to low pulley and then to your ankle
(chain may be added if mor

cise:

Exer

Stand sideways to the gym with strapped outer leg

1.
angled slightly toward low pulley (body weight is
balanced on stationar

2. Extend leg out to side as far as possible, keeping
hip stationar

3. Slowly return to start position.
Repeat. After you complete
one set, switch to the other
side.

y.

e range is needed).

y inner leg).

HIP ADDUCTION

Set Up:

Attach ankle strap to low pulley and then to your ankle
(chain may be a dded if more range is needed). Adjust
press arm outward for support.

Exercise:

1. Stand sideways to the gym with strapped inner leg
angled slightly toward low pulley (body weight is
balanced on stationary outer leg).

2. Draw leg in front of body as far as
possible, keeping the hip
stationary.

3. Slowly return to start
position. Repeat. After you
complete one set, switch
to the other side.

LOWER BODY

VES

CAL

CALF RAISE

ABDOMINALS

ACHMENT)

(OPTIONAL A

TT

RAISE

CALF

Set Up:

Sit with the balls of feet on bottom edge of leg pr
foot platfor
Adjust back pad if mor

cise:

Exer

1. Slowly push balls of feet outward as far as possible.
Slowly lower heels beyond the edge of foot platform

2.
as far as possible. Repeat.

(OPTIONAL)

ess

m. Extend leg without locking out knees.

e range is needed.

ABDOMINAL CRUNCH

Set Up:

Attach the ab/triceps strap to the mid pulley. A djust
bench to the horizontal position.

cise:

Exer

1. Sit fa c i n g a w a y f rom the gym. Grasp the straps in
each hand and bring your hands forward until the
straps ar
Rest your hands on your upper chest just below

2.
your shoulders, palms facing inward.

3. Curl your body forward and down
simultaneously
Slowly return to start position.

4.
Repeat.

e on both sides of your neck.

.

• Fatiguing muscles at the lower end (8–10) of the repetition range develops lean body
mass and decr

epetition range develops muscular endurance.

r

eases body fat. Fatiguing muscles at the higher end (12–15) of the

• Rest intervals are necessary to allow the muscle groups to recover and get ready to
work again. If your goal is muscular str
goal is muscular endurance r

Push your muscles to, but not beyond a level of exhaustion. You’ll want to increase

•
the r

esistance for a particular exercise once you can easily complete all the reps in

est 30–60 seconds between sets.

ength rest 1–2 minutes between sets; if your

each set.

• Always exhale during muscle contraction, and inhale during return to start.

y to work out a minimum of 2

r

T

•

cises in a slow and controlled manner.

exer

0–30 minutes in each session, performing each of the

• Proper nutriti on, cardiovascular exercise, strength training, a nd stretching exercises
is th e most effective com bi na ti on for reaching your fitness goals.

CA LF RAISE

(OPTIONAL)

ABDOMINALS

ABDOMINAL CRUNCH

ABDOMINAL CRUNCH

Set Up:

Attach the ab/triceps strap to the mid pulley. A djust
bench to the horizontal position.

Exercise:

1. Sit fa c i n g a w a y f rom the gym. Grasp the straps in
each hand and bring your hands forward until the
straps are on both sides of your neck.

2. Rest your hands on your upper chest just below
your shoulders, palms facing
inward.

3. Curl your body forward and
down simultaneously

4. Slowly return to start
position. Repeat.

.

HIP ADDUCTION

ABDOMINALS

ABDOMINAL CRUNCH

ABDOMINAL CRUNCH

Set Up:

Attach the ab/triceps strap to the mid pulley. A djust
bench to the horizontal position.

Exercise:

1. Sit fa c i n g a w a y f rom the gym. Grasp the straps in
each hand and bring your hands forward until the
straps are on both sides of your neck.

2. Rest your hands on your upper chest just below
your shoulders, palms facing
inward.

3. Curl your body forward and
down simultaneously.

4.

Slowly return to start
position. Repeat.

ABDOMINAL CRUNCH

In a continual effort to imp rove our products, specifications are subject to change. ©2002 Life Fitness, a division of Brunswick Corporation. All rights reserved. ParaBody and Variable Arc Press are trademarks of Brunswick Corporation. CO-086-02