ParaBody GS1 User Manual

GYM SYSTEM

Exercise Chart

CHEST

PECTORALS

SHOULDERS

DELTOIDS

BACK

LATISSIMUS DORSI

BICEPS

WORKOUT 1 WORKOUT 2

CHEST PRESS

PULLDOWN

CHEST PRESS

Set Up:

Adjust seat so horizontal handles ar
chest level.

Exer

cise:

1. Grasp horizontal press handles, keeping a
90° angle between forearm and upper arm
(do not go beyond this angle); wrists,
elbows and shoulders ar

2. Push press handles until
arms are fully extended
without locking the
elbows.
Slowly return to sta rt

3.
position. Repeat.

e in same plane.

e at mid-

PULLDOWN

Set Up:

Attach lat bar to the high pulley. Adjust seat so
that you can comfor
your thighs secured under the roller pads.

Exer

cise:

1. With your hands slightly further than shoulder-

width apar
extended.

2. Pull the bar down, keeping hands, forearms an d

elbows in the same plane as
the cable, until it is even
with your upper chest.
Slowly returning to start

3.

position, let the bar rise
without locking out
elbows. Repeat.

tably sit facing the gym with

t, grasp the lat bar with arms fully

CHEST

PECTORALS

TRICEPS

CLOSE GRIP CHEST PRESS

BACK

LA

TISSIMUS DORSI

ERECTOR SPINAE

LOW ROW

CLOSE GRIP CHEST PRESS

Set Up:

Adjust seat so ver
mid-chest level.

Exer

cise:

1. Grasp ver tical press handles in a neutral
grip (palms facing inward), keeping a 90°
angle between for
not go beyond this angle); wrists, elbows
and shoulders are in
same plane.

2. Push press handles

ms a re fully

until ar
extended without
locking the elbows.

3. Slowly return to s tart
position. Repeat.

tical handles are at

earm and upper arm (do

LOW ROW

Set Up:

Attach the short straight bar to the low pulley.
Sit on the floor with your feet against the lower
leg curl/extension roller pads and knees
slightly bent.

Exercise:

1. Grasp the bar with palms facing down. Lean
backward slightly (10°). Stabilize your torso
by contracting your abdominal muscles, lifting
your chest , and squeezing
your shoulder blades.

2. Pull the bar into your
body, leading with your
elbows. Finish when
your hands are a t
abdominal level.

3. Slowly return to s tart
position. Repeat.

CHEST

PECTORALS

BICEPS

ONE

WORKOUT 3

ONE ARM PEC FLY

ARM BICEPS CURL

ONE

ARM PEC FLY

Set Up:

Attach ankle strap to high pulley (chain may be
added if mor
high pulley and assume proper standing posture
(back straight, knees slightly bent, shoulders back).

e range is needed). Stand in fron t o f

Exercise:

1. Grasp ankle strap with hand closest to high
pulley with a neutral grip.

2. Keeping wrist straight and arm
slightly ar
acr
as far as you can without
bending the elbow.

3. Slowly return to s tart
position and r
When finished, switch
to other side.

ONE

ched, draw arm

oss the front of chest

epeat.

ARM BICEPS CURL

Set Up:

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

Exer

cise:

1. Stand facing away from the gym with one
foot on the foot platfor
strap with one hand, palm facing up.

2. Starting with arm fully extended (do not
lock out elbow), bring strap
up toward chest, keeping
wrist and torso straight.
Slowly return to sta rt

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

m. Grasp the ankle

BICEPS

STANDING BICEPS CURL

TRICEPS

TRICEPS PRESS

ST

ANDING BICEPS CURL

Set Up:

Attach la t ba r or s hort straight bar to low pulley
(chain may be added if more range is needed).

Exer

cise:

1. Stand facing the gym, with balls of feet on
the f oot pla tform. Grasp the bar with palms
facing up, hands shoulder

2. Starting w ith arms fully extended (do not lock
out elbows), curl the bar up
toward chest, keeping
wrists and torso straight
and elbows stationar

3. Slowly return to s tart
position. Repeat.

-width apart.

y.

TRICEPS PRESS

Set Up:

Attach lat bar or shor
pulley (chain may be added if more range is
needed).

cise:

Exer

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

2. Start with forearms at a 90°
angle to your body
Keeping elbows at
sides, p ress bar down
until ar
extended.

3. Slowly return to s tart
position. Repeat.

t.

ms ar

t straight bar to high

-

.

e fully

BICEPS

FOREARM

REVERSE BICEPS CURL

TRICEPS

ONE

ARM

TRICEPS EXTENSION

REVERSE BICEPS CURL

Set Up:

Attach lat bar or short straight bar to the low
pulley (chain may be added if more range is
needed).

Exer

cise:

1. Stand facing the gym with balls of feet on
the foot platfor
facing down, hands shoulder

2. St arting with arms fully
extended (do not lock
elbows), curl bar up

d chest, keeping

towar
wrists and torso
straight.

3. Slowly return to s tart
position. Repeat.

ONE

ARM TRICEPS EXTENSION

Set Up:

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

cise:

Exer

Stand facing the gym. Grasp the strap with

1.
one hand, palm facing up.

t with for

Star

2.

. Keeping elbow at side, pr

body
down until arm is fully
extended.
Slowly r

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

m. Grasp the bar with palms

-width apart.

angle to your

°

etur

m at a 90

ear

n to start

ess strap

TRICEPS

SHOULDERS

DELTOIDS

TRICEPS PRESS

LATERAL RAISE

TRICEPS PRESS

Set Up:

Attach lat bar or shor
pulley (chain may be added if more range is
needed).

Exer

cise:

1. Stand facing the gym. Grasp the bar
with palms facing down, hands shoulder
width apar
Start with forearms at a

2.

° angle to your body.

90
Keeping elbows at
sides, p ress bar down
until ar
extended.

3. Slowly return to s tart
position. Repeat.

TERAL RAISE

LA

t.

ms a re fully

Set Up:

Attach chain and ankle strap to low pulley

cise:

Exer

Stand sideways to the gym. Knees are

1.
slightly bent and feet ar

t.

apar

2. Grasp the strap with your outside hand and

ectly out to the side of your body

lift dir
keeping the wrist straight
and arm slightly arched.
Slowly r

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

etur

t straight bar to high

e shoulder

n to star

t

-

.

-width

,

SHOULDERS

TOIDS

DEL

LOWER BODY

QUADRICEPS

LATERAL RAISE

LEG EXTENSION

TERAL RAISE

LA

Set Up:

Attach chain and ankle strap to low pulley.

Exercise:

1. Stand sideways to the gym. Knees are
slightly bent and feet are shoulder-width

t.

apar

2. Keeping the wrist straight and arm slightly
arched, grasp the strap with your outside
hand and lift dir
the side of your body
Slowly return to sta rt

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

ectly out to

.

LEG EXTENSION

Set Up:

Adjust the seat to the lowest position. Sit
with knees placed over the top r
and feet placed behind and under the lower

oller pads. Make sur

r
of your knee aligns with the leg curl and
extension pivot bolt.

cise:

Exer

Fully extend legs without

1.
locking out knees.
Slowly r

2.
position (60° angle
f rom full extension).
Repeat.

etur

e the axis of r

n to star

t

oller pads

otation

SHOULDERS

DELTOIDS

LATERAL RAISE

LOWER BODY

HAMSTRINGS, GLUTES

HIP EXTENSION

LA

TERAL RAISE

Set Up:

Attach chain and ankle strap to low pulley.

Exercise:

1. Stand sideways to the gym. Knees are
slightly bent and feet ar
apart.
Grasp the strap with your outside hand and

2.
lift directly out to the side of your body,
keeping the wrist straight
and arm slightly arched.

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

e shoulder-width

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 support leg (leg with strap is directly in
f ront of the low pulley).
Extend leg back in a smooth contr

2.
motion. Keep leg and back
straight with head up.
Do not ar
Slowly r

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

ch back.

n to star

etur

t

olled

LOWER BODY

QUADS, GLUTES

LEG PRESS

LOWER BODY

CALVES

CALF RAISE

(OPTIONAL A

(OPTIONAL A

ACHMENT)

TT

T T ACHMENT)

LEG PRESS

(OPTIONAL)

Set Up:

Adjust leg pr
position is a 90
lower leg. Sit, placing feet on foot platform so
that the feet and lower legs form a 90° angle.

Exer

Grasp seat handles and slowly push legs

1.
away from foot platform .
Do not lock out knees.

2. Slowly return to s tart
position. Repeat.

CALF RAISE

ess back pad so that your start

angle between the thigh and

°

cise:

(OPTIONAL)

Set Up:

Sit with the balls of feet on bottom edge of

ess foot p l at f o rm. Extend legs without

leg pr
locking out knees. Adjust back pad if mor
range is needed.

e

Exercise:

Slowly push balls of feet outwar

1.
far as possible.

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

m

d as

LOWER BODY

HAMSTRINGS

LEG CURL

LOWER BODY

VES

CAL

CALF RAISE

ABDOMINALS

(OPTIONAL ATTACHMENT)

ABDOMINAL CRUNCH

DAY 1 DAY 2 DAY 3

CHEST

TRICEPS

ABDOMINALS

SHOULDERS

BICEPS

BACK

LOWER BODY

ABDOMINALS

LEG CURL

Set Up:

Adjust the seat so that the roller pads rest
just above your kneecap.

Exercise:

Stand facing the gym with one ankle hooked

1.

.

y

oller pad.

(OPTIONAL)

behind lower r
Slowly raise your foot as far as possible,

2.
keeping your knee against the top r
pad and your upper body
stationar
Slowly return to sta rt

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

CALF RAISE

Set Up:

Sit with the balls of feet on bottom edge of
leg press foot pla t f o rm. Extend legs without
locking out knees. Adjust back pad if mor
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.

ABDOMINAL CRUNCH

Set Up:

Attach an ab/triceps strap (sold separately) to the
high pulley. Adjust seat to the lowest position.

cise:

Exer

1. Sit f acing away from the gym. Grasp the straps

in each hand and bring your hands for
the straps ar

2. Rest your hands on your

upper chest just below your
shoulders, palms facing
inward.
Curl your body

3.

war

for
simultaneously.
Slowly r

4.

position. Repeat.

DAY 4

REST

e on both sides of your neck.

d and down

n to start

etur

THREE-DAY SPLIT WORKOUTS

If you ar
worked on a particular day. We recommend performing the following workout for 3 consecutive days, resting on Day 4.

e advanced and r

oller

war

LOWER BODY

OUTER THIGH

LOWER BODY

INNER THIGH

e

ABDOMINALS

d until

ABDOMINAL CRUNCH

eady for a challenge, consider a Thr

HIP ABDUCTION

Set Up:

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

cise:

Exer

Stand sideways to gym with strapped outer

1.
leg angled slightly towar
weight is balanced on stationar
Extend leg out to side as

2.
far as possible, keeping

etur

y.

n to star

hip stationar
Slowly r

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

d low pulley (body

t

HIP ABDUCTION

HIP ADDUCTION

Set Up:

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

Exercise:

1. Stand sideways to gym with strapped inner
leg angled slightly toward low pulle y ( b o dy
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 s tart
position. Repeat.
After you complete
one set, switch to
the other side.

HIP ADDUCTION

ABDOMINAL

Set Up:

Attach an ab/triceps (sold separately) strap to the
high pulley. Adjust seat to the lowest position.

cise:

Exer

1. Sit f acing away from the gym. Grasp the straps

in each hand and bring your hands forward until
the straps ar

2. Rest your hands on your

upper chest just below your
shoulders, palms facing
inward.

3. Curl your body

d and down

war

for
simultaneously.

4. Slowly return t o st a rt

position. Repeat.

ee-Day Split Workout. Choose up to all the exercises in each muscle group

CRUNCH

e on both sides of your neck.

e range

y inner leg).

ABDOMINALS

ABDOMINAL CRUNCH

Set Up:

Attach an ab/triceps strap (sold separately) to the
high pulley

. Adjust seat to the lowest position.

Exercise:

Sit facing away fr

1.
in each hand and bring your hands for
the straps a re on both sides of your neck.
Rest your hands on your

2.
upper chest just below your
shoulders, palms facing

d.

inwar
Curl your body

3.

ward and down

for
simultaneously.

eturn to start

Slowly r

4.
position. Repeat.

om the gym. Grasp the straps

d until

war

ABDOMINAL CRUNCH

TOTAL BODY WORKOUTS

The workouts defined above are suggested routines. To vary your workout, be sure to choose at least
one exercise in each of the major muscle groups. To work your entire body, complete 1–2 sets of
each exercise e very other day, three days a week. Be sure to include your abdominal muscles by
performing crunches and/or other abdominal exerc ises.

SAFE FITNESS FACTS:

• This program does not replace the advice of a physician. You should have a complete physical
exam before beginning a new exercise p r ogram.

• Inspect the equipment before every use for loose parts or frayed cables, paying particular
attention to cable ends. Replace par

Be alert to the possibility of injury. D o n o t at t e m p t t o li f t m ore weight than you c an comfortably handle.

•
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 part becomes jammed, do not attempt to free it by

•
yourself; obtain assistance.

• If you have any questions on the pr

authorized ParaBody dealer or the ParaBody Customer Service Depa rtment at
Outside the U.S. and Canada, call

TRAINING TIPS:

• To get the best results, a proper strength-training workout has four components: a 5 to 10 minute aerobic

m up, a p re-workout stretch, your strength workout and a post-workout stretch.

war
Make sure that y o ur p os tu re is correct before executing any of the exercises.

•

You should choose a weight that is challenging to complete between 8–15 repetitions while maintaining

•

oper for

pr
Reach a point of voluntar

•

Fatiguing muscles at the lower end (

•

body fat. Fatiguing muscles at the higher end (12–15) of the repetition range develops muscular
endurance.

Rest intervals are necessary to allow the muscle groups to recover and get ready to work again. If your

•

goal is muscular str
seconds between sets.

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

particular exercise once you can easily complete all the reps in each set.

• Always exhale during muscle contraction and inhale during return to st art.

• T ry t o w o rk o ut a m i ni m um o f 20– 30 minutes in each session, performin g each of the ex ercises in a slow

and contr

m (shown in each of the above exer

y fatigue, keeping good technique.

est 1

ength r

olled manner

.

(shown above)

ts at first sign of a problem.

oper use of the equipment, do not hesitate to call your

800-328-9714.

[phone].

cises).

–10) of the r

8

2 minutes between sets; if your goal is muscular endurance r

–

epetition range develops lean body mass and decr

est 30–60

eases

In a continua l e ffort to improve our products, specifications are subject to change.
©2002 Life Fitness, a division of Brunswick Corporation. All rights reserved. ParaBody i s a tr a d em a r k o f B runswick Corporation. CO-082-02

oper nutrition, car

Pr

•

diovascular exer

cise, strength training, and stretching exercises is the most effective

combin a ti o n f or reaching your fitness goals.