Home

Powerline P2X User's Manual

1. careful to assemble components the sequence they are presented NOTE At this point you must make sure that the gym is level stable and in the right location Attach Pulley Bracket Assembly AC to Rear Upright C as shown using Two 55 10mm x 65mm allen head bolts Four 60 10mm washer Two 70 10mm nylon lock nut Place two Weight Stack Risers F and two Rubber Donuts 29 onto Rear Leg B as shown Slide two Guide Rods G through the Rubber Donuts 29 through the two Weight Stack Risers F and into the Rear Leg B NOTE Use Weight Stack Risers F for a 160lb weight stack Do NOT use Weight Stack Risers F for a 210lb weight stack Slide Weight Stack Plates 88 onto Guide Rods G Make sure the opening in each Weight Stack Plate 88 for the Weight Stack Pin 30 is facing outward NOTE Use fifteen 10lb plates for 16016 weight stack Use twenty 101 plates for 2101 weight stack Connect Top Plate 36 to the Selector Rod 31 using One 35 10mm x 45mm allen head bolt One 64 10mm spring lock washer Slide Top Plate 36 and Selector Rod 31 onto Guide Rods G Slide two Shaft Collars 32 onto the two Guide Rods G as shown Insert Guide Rods G into Rear Upper Beam E Tighten the two Allen Screws 8 in the Shaft Collars 32 after placing them into position Thread Selector Rod Top Bolt 34 to Selector Rod 31 using One 71
2. wouiH ludn NMoaTind mv 14 03d SNITONI ANTONI 1S3HO HoN38 I asma _ x an sv on es Oo j 195 _ xilOO 1296 E 51 SjueueAoJduul DUE soDueuo Ino JO 3981 ili 5186 S HLONAYLS 804 DNINIVEL N3HM INILNOY LO0XHOM 31dINVS _ 111 smo Cr LLL E 5 esoeg pasn JU IOM M 195 sad suonnaday u 41001 jeuoneAnoui 1690 B 511 SIUBLUBAOJQLUI pue seDueuo Jo 0997 segsg Ugo Buuren ufuers jeuosied inof ufiseq SHALAM T39NVAOY ANY ILVIGIWHALNI following pages show illustrations with descriptions of static stretching for warm up and post exercise cool down Remember stretch your large muscle groups first and do all stretches in a smooth slow controlled manner Flexibility is an important component of physical fi tness and needs to be addressed in a resistance training program The two main purposes for stretching are injury prevention and a faster rate of recovery from exercise Stretching should be performed in both the warm up and cool down phases of a training session A good general guideline is that
3. Attach Rubber Stop 19 and Jam Nut 47 as shown into Lower Main Attach two End Caps 17 to the top and bottom of Leg Extension Arm K as shown Attach End Cap 17 to Lower Main Frame A as shown You can now wrench tighten all bolts and nuts in this step Leave all pulley bolts hand tight until the final cable installation in Step 13 is completed NOTE These parts might be pre installed 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 Above shows 2 assembled and completed Be careful to assemble all components in the sequence they are presented Attach Seat Pad AA to the Seat Pad Frame L as shown using Two 56 8mm x 45mm hex head bolt Two 62 8mm spring lock washer Two 65 8mm washer Attach two End Caps 23 to the front and back of Seat Pad Frame L as shown NOTE Do NOT over tighten these bolts Tigten these bolts until spring lock washer is flat Over tighten these bolts will cause T nuts in pads to strip out Slide two Plastic Bushings 20 into the openings in the Lower Main Frame A as shown Slide the Seat Pad Frame L into the two Plastic Bushings 20 Hold the Seat Pad Frame L in place with T Shaped Pop Pin 21 To stop the Seat Pad Prame L from sliding all the way out insert One 57 6mm x 10mm socket head bolt One 102 6mm spring lock washer Insert End Cap 2 into Seat Pad Frame L as shown NOTE These parts might be pre installe
4. FRAME wiPE DOWN AND DRY POLISH WAX CHROME WIPE DOWN AND DRY POLISH LUBRICATE NUTS BOLTS FASTENERS TIGHTEN AND OR ADJUST AS NEEDED GUIDE RODS LUBR LUBR LUBR ADJUSTMENTS LOCKING PINS TIGHTEN KNOBS WEIGHT STACK PINS WARNING INSTRUCTION LABELS SPRING POP PINS ANTI SKID SURFACES HAND GRIPS ROLLERS LINEAR RODS SEAT SLEEVE POWERLI EKLY LATEST DATE ENTRY SCHEDULE AND COATING CATE AND CLEAN CATE AND CLEAN CATE AND CLEAN Make several copies of this page to keep track of your maintenance FOR CUSTOMER SERVICE You can print more copies of this page by going to 1 800 556 3113 http www bodysolid com support powerline docs html PHRASES TERMS TIPS 8 GUIDELINES BEGINNER S GUIDELINES Work out at least two times a week Include six to eight exercises that train major muscle groups Perform two or three sets of at least eight to 12 repetitions AEROBIC Exercise that primarily uses oxygen to burn fuel at low to moder ate levels of intensity Running and jogging are examples of aerobic exercise ANAEROBIC Exercise that primarily uses the body s stored fuel for energy Intense weight lifting is an example of an anaerobic exer cise ATROPHY Decrease of a muscle caused by the decrease in the size of its cells because of inactivity BALLISTIC STRETCHING A stretching technique that involves a bouncing or bobbing move ment during the stretch The
5. Frame Wipe down and dry Polish Wax Chrome Wipe down and dry Polish Lubricate Nuts Bolts Fasteners Tighten and or adjust as needed Guide Rods Lubricate and clean Linear Rods Lubricate and clean Seat Sleeves Lubricate and clean mr Adjustments Locking Pins Tightening Knobs V emma mimi V seem 2 passee V For Body Solid Customer Service Call 800 556 3113 DWSM 5 Warning Label for THERE IS A RISK ASSUMED BY INDIVIDUALS WHO USE THIS TYPE OF EQUIPMENT Maintenance TO MINIMIZE RISK YOU MUST FOLLOW THESE RULES Inspect equipment before each workout Check that all nuts bolts screws and pop pins are in place and fully tightened Also before use check cables for signs of wear Replace all worn parts immediately Never use machine if any parts are damaged or missing Keep clear of the cables and all moving parts when the machine is in use Always make sure all Snap Links are closed when doing any cable pulley strap exercises Exercise with care Perform your exercises at a smooth moderate pace never perform jerky or uncoordinated movements that may cause injury Itis recommended that you should workout with a training partner Do not allow children or minors to play on or around this equipment Ifunsure of proper use of equipment call your local Body Solid distributor or the Body Solid customer service department at 1 800 556 3113 WARNING Consult y
6. number of reps and the amount of resistance weight Beginner s Sample Workout Routine When Training For Definition Sets 3or4 3or4 3or4 3or4 3or4 3or4 3or4 3or4 3or4 3or4 Exercise Chest Press Lat Pulldown 15 to 20 Shoulder Press 15 to 20 Tricep Pressdown15 to 20 Bicep Curl 15 to 20 Leg Press Squat 15 to 20 Leg Extension 151020 Leg Curl 15 to 20 Calf Raise 15 to 20 Ab Crunch 20 to 30 Reps 15 to 20 Rest period between sets should be about 30 seconds Listed below Body Solid s picks of the best exercises you can do for each body part These exercises can be done using free weights machines and multi station gyms Learn to do each exercise in proper form You can make substitutions in your training and try variations of each using different Body Solid grips cable attachments and accessories to slightly change the emphasis of a particular exercise Note Many movements especially multijoint exercises work more than one muscle group For example your front deltoids and triceps are stimulated during bench chest pressing movements CHEST This powerful muscle group is the cornerstone of a well developed upper body To most thoroughly work your pecs include both pressing and fly movements and vary the angle of the bench from decline to flat to incline BENCH CHEST PRESS INCLINE PRESS DECLINE PRESS PEC FLY INCLINE FLY DECLINE FLY CABLE CROSSOVER DIPS SHOULDERS The shoulder joint which
7. with emphasis on the upper portion Stretching the groin lower back and hamstring POSTERIOR LOWER LEG Step Stretch MUSCLE S AFFECTED gastrocnemius and soleus also achilles tendon Have ready a step or board 3 to 4 inches high Place balls of both feet on the step or board 1 inch from its edge With straight legs lower heels as far as possible Hold for 10 to 15 seconds To stretch achilles tendon raise heels slightly Slightly flex the knees and then lower the heels This stretch will be felt in the achilles tendon Hold for 10 to 15 seconds For a more intense and individualized stretch perform this stretch with one leg at a time Stretching the calves tep Preparing to stretch standing on a step achilles tendon by the achilles tendon by la lowering the heel slightly bending the una Stretching the MAINFRAME PARTS LIST QTY KEY DESCRIPTION 71751015 LOWER MAIN FRAME 71751018 REAR LEG 71751017 REAR UPRIGHT 71751014 UPPER MAIN FRAME 71751016 REAR UPPER BEAM 70566104 WEIGHT STACK RISER 70566008 GUIDE ROD 71751008 FUNCTION TRAINING ARM 70566007 FRONT FOOT PLATE 70566103 LEG EXTENSION ARM 70566013 SEAT PAD FRAME 70566012 BACK PAD FRAME 70566011 BACK PAD ADJUSTMENT 70566067 STABILIZING LEG 71751019 PRESS ARM PIVOT 70566020 PRESS ARM 70566021 RIGHT HANDLE 70566022 LEFT HANDLE 70566026 PRESS ARM PULLEY COVER 70566014 UPPER FLOATING PULLEY BRA
8. 50 percent carbohydrate 35 percent protein 15 percent fat and take a good multivitamin and protein carbohydrate supplement Don t forget the water at least 80 ounces a day Hydration is critical Stale Routines Your body adapts very quickly to the demands placed upon it That s why you should have a variety of exercises and routines that you can do To keep your body growing you ve got to keep it off guard Changing your exercises and routines is a sure way to do it PERSONAL PROGRAM It is important to first estab lish specific and realistic goals You should determine your long term goal and then Set a series of short term goals that will help you attain your long term goal The most common goals are Increase Strength 2 Power amp Muscle Mass If your personal goals involve losing a considerable amount of body fat you will need to focus more on aerobic exercise and weight train ing for muscular endurance and definition If your goals involve a large increase in muscle size you will need to focus on power and muscle mass weight training Depending on your goals you will have differ ent nutritional requirements Once you have determined your personal goals you will need to set up a schedule that helps you attain them Set up a schedule that includes the number of workouts per week the type of workout activity the time of day for each workout and the actual workout program Don t fo
9. 5mm ALLEN SCREW 8mm 10mm FULL THREAD RUBBER GRIP 30mm 3 5mm 140mm RUBBER GRIP 23mm 5mmT 140mm ROUND END CAP 032mm ROUND END CAP 034mm 22mm ROUND POP PIN 18mm 74mm PULLEY SPACER d16mm 10mm 31mm PULLEY 90mm 75mm 18mm SHAFT 16mm 200mm END CAP 80mm 40mm RUBBER COVER 014mm T2mm 170mm RUBBER STOP 38mm 58mm PLASTIC BUSHING 60mm 50mm 27mm T SHAPED POP 012 5mm 68mm FOAM ROLLER 23mm T35 200mm END CAP 50mm 25mm PLASTIC ROLLER END CAP b66mm 21 8mm 35mm PLASTIC WASHER 60mm 26mm 30mm T SHAPED POP PIN 25mm 65mm 10mm 18mm SNAP LINK 8 LOGO BASE RUBBER DONUT 61mm 19mm 19 5mm WEIGHT STACK PIN 10mm 121mm SELECTOR ROD SHAFT COLLAR 37mm 20mm 35mm CABLE END SHAFT SELECTOR ROD TOP BOLT ALLEN HEAD BOLT 10mm 45mm TOP PLATE 10lbs ALLEN SCREW 6mm 6mm FULL THREAD PART 38 39 40 41 42 43 44 45 46 47 48 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 70 71 80 81 82 83 N A N N NOD N N HARDWARE LIST KEY 10201020127 70566016 10201180005 10202390050 10205020063 10205010137 10205020064 70566025 10202530367 10201140001 10209010020 10209120001 10201010277 10201020099 10201010207 10201010197 10201010199 10201010201 10201010257 10201030032 10201010198 10201010018 10201130038 10201130042 10201190012 10201190002 10201190007 10201130043 10201170011 10201050008 1020107000
10. ASSUMED BY INDIVIDUALS WHO USE THIS TYPE OF EQUIPMENT TO MINIMIZE RISK YOU MUST FOLLOW THESE RULES Inspect equipment before each workout Check that all nuts bolts screws and pop pins are in place and fully tightened Also before Apt No Zip Code Litt Friend use check cables for signs of wear Replace all worn parts immediately Never use machine if any parts are damaged or Print ad Flyer missing Failure to follow these rules may result in serious injury Keep clear of the cables and all moving parts when the machine Catalog is in use Always make sure all Snap Links are closed when doing any cable Other pulley exercises Age of product user Under 24 25 34 35 44 Under 15 000 15 000 30 000 30 000 45 000 45 54 55 64 Over 65 Household Income 45 000 60 000 60 000 75 000 75 000 Plus 6 Why did you choose our product Quality Features Appearance Style Design Function Brand Name Price Value Warranty Other Exercise with care Perform your exercises at a smooth moderate pace never perform jerky or uncoordinated movements that may cause injury It is recommended that you should workout with a training partner Do not allow children or
11. Because of this you can and should work the triceps through a variety of angles to ensure complete development LYING TRICEPS EXTENSION CABLE TRICEPS EXTENSION CABLE TRICEPS PRESSDOWN CLOSE GRIP BENCH PRESS REVERSE GRIP PRESSDOWN TRICEPS PRESS DIPS BICEPS FOREARMS A two headed muscle the biceps primary focus is to flex your elbow and supinate your wrist The ability to build your biceps peak is largely genetic but exercises that maximally stress the short head will help BICEPS STANDING BICEP CURL SEATED BICEP CURL INCLINE CURL PREACHER CURL CONCENTRATION CURL ONE ARM CABLE CURL FOREARMS WRIST CURL REVERSE WRIST CURL ABDOMINALS The rectus abdominus has upper and lower regions Include both upper and lower ab movement to emphasize those areas and do twisting movements to work the obliques for complete develop ment UPPER AB REGION CABLE AB CRUNCH DECLINE BENCH CRUNCH LOWER AB REGION REVERSE CRUNCH HANGING KNEE RAISE HIP THRUST OBLIQUES CABLE SIDE BEND OBLIQUE CRUNCH THIGHS GLUTES The main muscles of the thighs are the quadriceps which are composed of four muscles You have several others near the hip joint including the body s largest muscle group the gluteals Multi joint movements in which action occurs at both the hip and knee joints are your best choice to work these muscles BACK SQUAT FRONT SQUAT LEG PRESS LUNGE REVERSE LUNGE STEP UP LEG EXTENSION does not work glu
12. This Warranty gives you specific legal rights and you may also have other rights that may vary from state to state This is the only express warranty applicable to POWERLINE branded products POWERLINE neither assumes nor authorizes anyone to assume for it any other express warranty Warranty is not applicable outside the United States Before returning a product you must call POWERLINE at 1 800 556 3113 to obtain a Return Authorization Number No returns will be accepted without the Return Authorization Number Original purchaser must pre pay all freight charges on warranty claims POWERLINE will not accept Freight Collect shipments or return shipments on a freight collect basis KEEP THIS HALF FOR YOUR RECORDS 4 One Vear Warrantv Registration Card Congratulations You have just purchased a quality POWERLINE product You must fill out this Warranty Registration Card completely and return it to POWERLINE within 10 days of purchase for this warranty to be valid First Name Initial Street Li ttt ttt te tte III State ti ttt Lili Country City 00223 Phone Where did you purchase this product from product TV Radio Who will use this product Male In Store Display Female Salesperson 5 How did you learn of this Last Name ITEM NO ITEM NAME DATE OF PURCHASE CAUTION PLEASE NOTE WARNING THERE IS A RISK
13. as shown in diagram 2 using One 52 10mm x 95mm hex head bolt Two 14 pulley spacer One 70 10mm nylon lock nut See Diagram 1 Route Cable 104 between Pulley A3 and pre installed Pulley A5 Route Cable 104 over the top and around Pulley A5 and back through Frame D Route Cable 104 down through the small arm sticking out of the Upper Main Frame D and pull entire length of Cable through See Diagram 2 Install Pulley A6 under Cable 104 and into the arm sticking out of the Upper Main Frame D using One 54 10mm x 55mm hex head bolt Two 48 pulley spacer One 70 10mm nylon lock nut Cable 104 should be hanging down through the bottom of the small arm sticking out of the Upper Main Frame D See Diagram 2 Attach Press Arm Pulley Cover U to Press Arm Pivot Q as shown and tighten 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 Diagram 1 cable installation Diagram 2 pulley installation Be careful to assemble all components the sequence they presented High Pulley Cable 104 Ball Stop End Metal Ball End 4260 mm NOTE Pulleys in this step are 110mm diameter Leave all pulley bolts hand tight until Step 13 is completed A See Diagram 1 Route Cable 104 through the top of the Upper Floating Pulley Bracket V Install Pulley A7 as shown in Diagram 2 using One 53 10mm x 45mm hex head bolt Two 60 10mm
14. as shown in Diagram 2 using One 52 10mm x 95mm hex head bolt Two 14 pulley spacer One 70 10mm nylon lock nut See Diagram 1 Route Cable 107 through Ab Crunch Pulley Bracket W Route Cable 107 around Pulley B2 and install Pulley B2 as shown in Diagram 2 using One 53 10mm x 45mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut See Diagram 1 Route Cable 107 through Upper Floating Pulley Bracket V Route Cable 107 around Pulley B3 and install Pulley B3 as shown in Diagram 2 using One 53 10mm x 45mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut See Diagram 1 Route Cable 107 up through the two floating pulley Bracket AB Install Pulley B4 over Cable 107 as shown in Diagram 2 using One 53 10mm x 45mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut 10 20 30 40 50 60 70 380 90 100 110 120 130 140 150 Ia VAT un Diagram 1 cable installation O Diagram 1A cable installation Diagram 2 pulley installation careful to assemble components the sequence they presented Low Pulley Cable 107 Ball Stop End Stamped Eye End 2670 mm NOTE Pulleys in this step are 110mm diameter Leave all pulley bolts hand tight until Step 13 is completed A See Diagram 1 Route the Cable 107 up and insert into the openning of Rear Upright C Instal
15. can control safely Inspect the machine daily for loose or worn parts If a problem is found do not allow the machine to be used until all parts are tightened or worn or defective parts are repaired or replaced CAUTION set up this unit you will need assistance Do not attempt assembly by yourself You must review and follow the instructions in this Owner s Manual If you do not assemble and use the P2X gym according to these guidelines you could void the warranty Required Tools The tools that you should obtain before assembling the P2X gym include O Rubber Mallet Screwdriver standard or phillips 4mm Allen Key 5mm Allen Key L1 6mm Allen Key 8mm Allen Key 6mm Open End Wrench 8mm Open End Wrench 10mm Open End Wrench 6 Adjustable wrench O 8 Adjustable wrench 6mm Socket and ratchet optional 8mm Socket and ratchet optional 10mm socket and ratchet optional Installation Requirements Follow these installation requirements when assembling the P2X Set up the P2X on a solid flat surface A smooth flat surface under the machine helps keep it level A level machine has fewer malfunctions Provide ample space around the machine Open space around the machine allows for easier access Insert all bolts in the same direction For aesthetic purposes insert all bolts in the same direction unless specified in text or illustrations to do otherwise Leave room for adj
16. each workout session should be pr eceded by 5 to 15 minutes of general warm up followed by 8 to 12 minutes of stretching and concluded with 4 to 5 minutes of post exercise stretching A regular stretching program will loosen muscle tissue allowing an increased range of motion This helps prevent microtears at the muscle tendon junction Almost 9096 of all injuries from muscle strain occur at the muscle tendon junction Repeated injury at this junction can lead to a build up of scar tissue which impedes range of motion and adds stress to the joints Begin by stretching the major muscle groups first Move in and out of your stretches with smooth slow controlled motion Hold the stretch for at least 10 seconds when you feel you have reached your muscle s maximum distance Do not use fast hurried or reckless motions when stretching Fast and bouncy motions will increase the risk of injury The most common and most popular type of stretching is the static stretching technique This form of stretching involves voluntary complete relaxation of the muscles while they are elongated A static stretch is a constant steady stretch in which the end position is held for 10 to 30 seconds This technique is popular because it is easy to learn effective and accompanied by minimal soreness with the least risk of injury Ballistic stretching involves a bouncing or bobbing movement during the stretch The final position in the movement is not held Ballistic
17. jam nut One 63 spring lock washer You can now wrench tighten all bolts and nuts in this step Leave all pulley bolts hand tight until cable installation in Step 13 is completed 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 enam a a Above shows STEP 6 assembled and completed Be careful to assemble all components in the sequence they are presented High Pulley Cable 104 Ball Stop End Metal Ball End 4260 mm NOTE All Pulleys in this step are 110mm diameter except where noted in Step 7B Leave all pulley bolts hand tight until Step 13 is completed A See Diagram 1 Begin at the high pulley station Route the metal ball end of the High Pulley Cable 104 up and through the opening where Pulley A1 will be installed and then down through the next opening where Pulley A2 will be installed See Diagram 2 Install 90mm diameter Pulley A1 under Cable 104 and into Upper Main Frame D as shown using One 52 10mm x 95mm hex head bolt Two 14 pulley spacer One 70 10mm nylon lock nut See Diagram 2 Install Pulley A2 under Cable 104 and into Upper Main Frame D as shown using One 52 10mm x 95mm hex head bolt Two 14 pulley spacer One 70 10mm nylon lock nut See Diagram 1 Route Cable 104 over the top and around pre installed Pulley A3 as shown Route Cable 104 around Pulley A4 and install Pulley A4 into Upper Main Frame D
18. minors to play on or around this equipm If unsure of proper use of equipment call your local Power Line distributor or the Power Line customer service department at 1 800 556 3113 WARNING Consult your physician before starting your exercise program For your own safety do not begin any exercise program without proper instruction Please sign Signature NO 22 Address City State Zip Code 1900 S Des Plaines Ave Forest Park IL 60130 MPO RUAN POWERLINE Warranty Registration Card if
19. next level of strength training endurance and muscular development Resistance Used The amount of resistance used for a specific exercise is prob ably the most important variable in resistance training When designing a resistance training program a weight for each exercise must be chosen The use of repetition maximums RM the exact resistance that allows only a specific number of repetitions to be performed is probably the easiest method for determining a resistance Typically one uses a training RM target or a RM target zone Example If your RM zone is 8 to 12 repetitions and you cannot lift the weight at least 8 times using proper form the weight is too heavy On the other hand if you can easily lift the weight 12 times the weight is too light In either case the weight needs to be changed As the strength level of the lifter changes over time the resistance is adjusted so a true RM target or target zone resistance is used Rest Periods Between Sets and Exercises One frequently overlooked variable in exercise prescription is the length of the rest period between sets and between different exercises Your desired fitness goals will normally determine the amount of time you allow your body to rest Exercises involving high repetitions 15 to 20 and a high number of sets 3 to 4 with short rest periods 30 seconds between sets will raise metabolic demands This in turn will burn excess body fat and increase muscular enduran
20. sides upper Keeping arms straight lean from waist to left side back and Do not bend knees shoulders After moving as far as possible hold for 10 seconds Repeat to the left side SHOULDER Seated Lean Back MUSCLE S AFFECTED deltoids and pectoralis major Stretching shoulders joints Sitting with legs straight and arms extended place palms on floor about 12 inches behind hips Point fingers away backward from Slide hands backward and lean backward Hold for 10 seconds CHEST Straight Arms Behind Back MUSCLE S AFFECTED deltoids and pectoralis major Stretching the chest Standing place both arms behind back Interlock fingers with palms facing each other Straighten arms fully Slowly raise the straight arms Hold for 10 to 15 seconds Keep head upright and neck relaxed Remember do all stretches in a smooth slow controlled manner POSTERIOR OF THIGH Siralanihgqha hamstrings with emphasis on Sitting Toe Touch insertion of the MUSCLE S AFFECTED hamstrings hamstrings and spinal erectors and gastrocnemius calves Sit with the upper body nearly vertical and legs straight lt Lean forward from waist and grasp toes with each hand slightly pull toes towards the upper body and pull chest towards leg If you are very stiff try to grasp the ankles Hold for 10 seconds Release toes and relax foot Grasp ankles and continue to pull chest towards legs Hold for 10 seconds
21. to reach upward slowly reach slightly backward Hold for 10 seconds LOWER BACK Spinal Twist Pretzel MUSCLE S AFFECTED internal oblique external oblique and spinal erectors Sitting with legs straight and upper body nearly vertical place right foot on left side of left knee Place back of left elbow on right side of right knee which is now bent Place right palm on floor 12 to 16 inches behind hips Push right knee to the left with left elbow while turning shoulders and head to the right as far as possible Try to look behind the back Hold for 10 seconds Repeatl with left leg LOWER BACK Semi Leg Straddle MUSCLE S AFFECTED spinal erectors Sitting knees flexed 30 to 50 degrees let the legs totally relax Point the knees outward the lateral side of the knees may or may not touch the floor Lean forward from waist and reach forward with extended arms Hold position for 10 to 15 seconds Bending and relaxing legs decreases hamstring involvement and increases lower back stretch Stretching upper back Stretching the shoulders chest and upper back Stretching the lower back and sides Stretching the lower back from seated Lo vs SIDES Side Bend with Straight Arms MUSCLE S AFFECTED external oblique latissimus dorsi and serratus anterior Stand with feet 14 to 16 inches apart Stretching the Interlace the fingers with palms facing each other Reach upward with straight arms
22. washer One 70 10mm nylon lock nut See Diagram 1 Route Cable 104 up through the opening in Upper Main Frame D Install Pulley A8 under Cable 104 as shown in Diagram 2 using One 52 10mm x 95mm hex head bolt Two 14 pulley spacer One 70 10mm nylon lock nut See Diagram 1 Route Cable 104 through the pulley bracket in Upper Main Frame D Install Pulley A9 as shown using in Diagram 2 One 53 10mm x 45mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut See Diagram 1 Route Cable 104 through the pulley bracket in Rear Upper Beam E and then down through the opening in Rear Upper Beam E and down toward weight stack Install Pulley A10 under Cable 104 as shown in Diagram 2 using One 53 10mm x 45mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut See Diagram 1A The Metal Ball End of Cable 104 should be hanging just above the weight stack Remove Bolt 59 from Selector Rod Top Bolt 34 slide Metal Ball End of Cable 104 through Selector Rod Top Bolt 34 Attach Cable End Shaft 33 and securely tighten Allen Screw 67 Pull Cable 104 tight so Cable End Shaft 33 fits securely inside Selector Rod Top Bolt 34 Reinstall Bolt 59 in Selector Rod Top Bolt 34 NOTE Make sure the Selector Rod Top Bolt 34 is threaded inside Selector Rod 31 at least one half inch Make sure Spring Lock Washer 63 is in place and wrench tighten Jam Nut 71 10 20 30 4
23. 0 50 60 70 80 90 100 110 120 130 140 150 Diagram 1 cable installation WARNING Selector Rod Top Bolt 34 must be threaded a minimum of 1 2 into the Selector Rod 31 and Jam Nut 71 tightend securely against spring lock washer 63 to ensure proper connection Check the Jam Nut 71 once a week to make sure it is tight e xu CH 194 sq 58 taf gt Na wE O i 81 5 Diagram Diagram 2 pulley installation W Fam N P CT CSS 2 N N N N Be careful to assemble all components the sequence they presented Low Pulley Cable 107 Ball Stop End Stamped Eye End 2670 mm Short Cable 103 Stamped Eye End Stamped Eye End 700 mm NOTE All Pulleys in this step are 110mm diameter except where noted in Step 9B Leave all pulley bolts hand tight until Step 13 is completed A See Diagram 1A Attach Short Cable 103 to Lower Main Base Frame A using One 98 10mm x 110mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut Attach the other end of Cable 103 to the hook on the bottom of Ab Crunch Pulley Bracket W and secure with Acron Cap Nut 40 See Diagram 1 Route the stamped eye end of the Low Pulley Cable 107 through Upper Main Frame D and install 90mm diameter Pulley B1 under Cable 107
24. 06 as shown using One 55 10mm x 65mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut 100 110 120 130 140 150 Diagram 1 Diagram 2 pulley installation Be careful to assemble all components the sequence they presented Function Training Arm Pulley Cable 106 Small Ball End Small Ball End 5900 mm NOTE All Pulleys in this step are 90mm diameter Leave all pulley bolts hand tight until Step 13 is completed A See Diagram 1 Route Cable 106 down through the lower bracket of Pulley Bracket Assembly AC See Diagram 2 Insert Pulley D5 over Cable 106 and into the lower bracket of Pulley Brackets Assembled AC as shown using One 53 10mm x 45mm hex head bolt Two 60 10mm washer One 86 L pulley cable plate One 70 10mm nylon lock nut See Diagram 1 Route Cable 106 up through Double Pulley Bracket AF and round pre installed Pulley D6 as shown See Diagram 1 Route Cable 106 down to the upper bracket of Pulley Bracket Assembly AC See Diagram 2 Install Pulley D7 over Cable 106 and beside the upper bracket of Pulley Bracket Assembly AC as shown using One 53 10mm x 45mm hex head bolt Two 60 10mm washer One 86 L pulley cable plate One 70 10mm nylon lock nut See Diagram 1 Route Cable 106 into and through Function Training Arm H See Diagram 2 Install Pulley D8 over Cable 106 and into Function Training
25. 212010094 10212010095 DESCRIPTION BUSHING 021 5mm 12mm 14mm L PULLEY CABLE PLATE L PULLEY CABLE PLATE PRESS ARM BRONZE BUSHING WEIGHT STACK PLATE 10lbs P2 LOGO PLASTIC BUSHING PULLEY SPACER HEX HEAD BOLT 12mm 135mm PARTIAL THREAD NYLON LOCK NUT 12mm WASHER 12mm HEX HEAD BOLT 10mm 110mm PARTIAL THREAD ALLEN HEAD BOLT 10mm 20mm BRONZE BUSHING WASHER 10mm SPRING LOCK WASHER 6mm SHORT CABLE 700mm HIGH PULLEY CABLE 4260mm BACK PULL PULLEY CABLE 3340mm FUNCTION TRAINING ARM PULLEY CABLE 5900mm LOW PULLE CABLE 2670mm UG Ww 2099 2 10 o N 5 00 odd o e 9 of 9 99 FS SN et 02 I 4 lt 1114 m POWERLINE 0 1 warranty Registration Card bd This Warranty applies only the United States to products manufactured distributed POWERLINE POWERLINE under the POWERLINE brand name The warranty period to the original purchaser is 10 years on the frame and 1 year on ALL parts POWERLINE warrants that the Product you have purchased for non commercial personal family or household use from POWERLINE or from an authorized POWERLINE reseller is free from defects in materials or workmanship under normal use during the warranty period Your sales receipt showing the date of purchase of the Product is you
26. 6 10201150008 10201140017 10202050006 10114000061 71751026 71101098 DESCRIPTION ROUND ALLEN HEAD BOLT 8mm 20mm FOAM ROLLER BAR 25mm 450mm ACORN CAP NUT 6mm RUBBER PAD t2 45mm 45mm RUBBER GRIP 24mm 3mmT 380mm LAT BAR PAD 26mm T22mm 125mm RUBBER GRIP 24mm 3mmT 160mm SHAFT 12mm 75mm FOOT CAPS 80mm 40mm JAM NUT 10mm BRONZE BUSHING 16mm 10mm 11mm CHAIN ALLEN HEAD BOLT 10mm 215mm PARTIAL THREAD ALLEN HEAD BOLT 10mm 60 PARTIAL THREAD HEX HEAD BOLT 10mm 95mm PARTIAL THREAD HEX HEAD BOLT 10mm 45mm PARTIAL THREAD HEX HEAD BOLT 10mm 55mm PARTIAL THREAD HEX HEAD BOLT 10mm 65mm PARTIAL THREAD HEX HEAD BOLT 8mm 45mm PARTIAL THREAD SOCKET HEAD BOLT 6mm 10mm PARTIAL THREAD HEX HEAD BOLT 10mm 50mm PARTIAL THREAD HEX HEAD BOLT 10mm 20mm PARTIAL THREAD WASHER 10mm WASHER 8mm 24mm SPRING LOCK WASHER 8mm SPRING LOCK WASHER 12mm SPRING LOCK WASHER 10mm WASHER 8mm RETAINING RING ALLEN SCREW 4mm 8mm FULL THREAD CROSSED BOLT 6mm 12mm NYLON LOCK NUT 10mm JAM NUT 12mm END CAP 70mm 30mm LEG EXTENSION BUSHING HAND STRAP AB STRAP PART 84 85 86 87 88 92 93 94 95 96 97 98 99 QTY 1 2 1 1 1 5 2 2 4 2 1 1 1 1 1 HARDWARE LIST KEY 10209010007 71751020 71751021 10114000070 10301080810 10202140004 70566072 10201010210 10201150009 10201130040 10201010187 10201020091 10114000007 10201130037 10201190009 10212010071 10212010074 10212010096 10
27. 72 amp O pai it 07 UE 5522120 QW 5 4 aa mar IL 5 S MANUAL D Wa Sa H lt S r gt o N m ee Reference Drawings SU CPx 9 N N EX Q NA gt ANN NN lt NN LS Q lt MEET A ATA MD BEN Z p 7 3272 5 TEC SS Note Due to continuing product improvements specifications and designs are subject to change without notice Even though we have prepared this manual with extreme care neither the publisher nor the author can accept responsibility for any errors in or omission from the information given Before You Begin Thank you for purchasing the Powerline P2X This gym is part of the Powerline line of quality strength training machines which let you target specific muscle groups to achieve better muscle tone and overall body conditioning To maximize your use of the equipment please study this Owner s Manual thoroughly Unpacking the Equipment The P2X is carefully tested and inspected before shipment We have shipped the unit in several pieces that require assembly Ask for assistance during the assembly process Carefully unpack the boxes and lay the pieces on the floor near the area where you plan to use the equipment Be careful to assemble all components in the sequence pre
28. Arm H as shown using One 58 10mm x 50mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut See Diagram 1 Route Cable 106 through Function Training Arm Pulley Bracket AE See Diagram 2 Install Pulley D9 under Cable 106 and into Training Arm Pulley Bracket AE as shown using One 58 10mm x 50mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut You can now wrench tighten all the bolts and nuts Do NOT re tighten any of the pad bolts 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 Diagram 1 cable installation Diagram 2 pulley installation Warning Safety 8 Maintenance Be sure that all users carefully read and understand all MAINTENANCE warning safety and maintenance labels on the machine SCHEDULE before each use Failure to do so may result in serious injury Check the function and integrity of the following components It is imperative that you retain this Owner s Manual and be ee en ae all damaged broken or worn sure all warning labels are legible and intact components immediately Replacement Owner s Manuals and labels are available from Cables Check tension end fittings and coating your local dealer or customer service If you have any questions about the operation set up or maintenance of this at weight stack is tight machine please call our customer service department at z Clean and condition 1 800 556 31 1 3
29. CKET 70566015 AB CRUNCH PULLEY BRACKET 70566028 LAT BAR 71101040 LOW ROW BAR 70566027 BACK SEAT PAD 70544022 FLOATING PULLEY BRACKET 71751002 PULLEY BRACKET ASSEMBLY 71751006 PULLEY BRACKET 71751009 FUNCTIONAL TRAINING ARM PULLEY BRACKET 71751001 DOUBLE PULLEY BRACKET 71751011 METAL SPACER A B C D E F G H J K L M N P Q R 5 0 V W X Y AA AB gt gt gt gt N BJ o ol o ol o ol o o gt O N O WD G Co IO IO IQ IO ID IQ IO a OAK WDM gt N _ O O O O O NANA HARDWARE LIST KEY 10202530368 10202530267 70566066 10202460029 70566024 10209010009 10202020009 10201040007 10205020169 10205020168 10202530269 10202030028 10202530372 10209010019 10202460032 70566023 10202530370 10205020127 10202340012 10202180007 10209030101 10205010090 10202530369 10202530087 10202530100 10202530366 10209100002 10209100002 10205030471 10209030095 70544009 10202530231 70544010 70544012 10201030015 10216000008 10201050009 DESCRIPTION END CAP 45mm 45mm END CAP 50mm 50mm PULLEY SPACER 14mm 1 5mm 40mm PULLEY 110mm 88mm 18mm SHAFT 20mm 250mm STEEL BUSHING 27 5mm 19mm 16mm END CAP 50mm 25mm 1
30. START HE Be to assemble all components in the sequence they are presented Function Training Arm Pulley Cable 106 Small Ball End Small Ball End 5900 mm NOTE Pulleys in this step are 90mm diameter Leave all pulley bolts hand tight until Step 13 is completed A See Diagram 1 Route Small Ball End of Function Training Arm Pulley Cable 106 through Function Training Arm Pulley Bracket AE where pulley D1 will be installed Insert Cable 106 into and through Function Training Arm H See Diagram 2 Install Pulley D1 under Cable 106 and into Function Training Arm Pulley Bracket AE as shown using One 58 10mm x 50mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut See Diagram 2 Install Pulley D2 over Cable 106 and into Function Training Arm H as shown in Diagram 1 using One 58 10mm x 50mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut See Diagram 1 Route Cable 106 to the upper bracket of Pulley Brackets Assembled AC See Diagram 2 Install Pulley D3 over Cable 106 and besides the upper bracket of Pulley Brackets Assembled AC as shown using One 53 10mm x 45mm hex head bolt Two 60 10mm washer One 86 L pulley cable plate One 70 10mm nylon lock nut See Diagram 1 Route Cable 106 up and through the Double Pulley Bracket AF Install Pulley D4 and Pulley D6 into Double Pulley Bracket AF with Pulley D4 under Cable 1
31. Still grasping the ankles point away from body and contin pull chest towards legs Hold for 10 seconds Stretching the hamstrings with emphasis on the middle portion Stretching the hamstrings with emphasis on the upper portion GROIN Stretching the Butterfly MUSCLE S AFFECTED adductors and sartorius Sitting with the upper body nearly vertical and legs straight flex both knees as the soles of the feet come together Pull feet toward body Place hands on feet and elbows on legs Pull torso slightly forward as elbows push legs down Hold for 10 to 15 seconds GROIN Straddle Spread Eagle MUSCLE S AFFECTED gastrocnemius hamstrings spinal erectors adductors and sartorius Stretching the Sit with the upper body nearly vertical and legs straight and name ing ana groit V verti ight spread legs as far as possible with emphasis on With right hand grasp toes of right foot and pull on toes slightly j insertion of the while pulling chest toward right leg Hold for 10 seconds hamstrings and Release toes and relax foot calves Grasp ankle and continue to pull chest toward right leg Hold for 10 seconds Point toes away from body and continue to pull chest toward right leg Hold for 10 seconds Repeat process with the left leg Repeat process by grasping right toes with right hand and left toes with left hand Move the torso forward and toward the ground Stretching the hamstring and groin
32. Talk to a qualified personal trainer health professional or your doctor STRENGTH Strength is the maximal amount of force a muscle or muscle group can generate in a specified movement pattern at a specified velocity of movement WARM UP This cannot be stressed enough Many workout related injuries can be avoided by a proper warm up routine Try to do a total body warm up before you start training A good example of a total body warm up is using a stationary bike treadmill elliptical rowing or skiing machine It is especially important to warm up specific muscle groups you are going to be using Your muscles need a 5 to 15 minute warm up as well as a brief cool down This can be as simple as performing a warm up set of high repetitions and light weight 25 to 50 of your training weight for each exercise WORKOUT The routine specific exercises weights sets and reps for one or more body parts Good nutrition is a diet which foods eaten in proper quantities and with the needed distribution of nutrients to maintain good Health Malnutrition on the other hand is the result of a diet in which there is an under consumption overconsumption or unbalanced consumption of nutrients that leads to disease or an increased susceptibility to disease What is stated in the above definitions is the fact that proper nutrition is essential to good health A history of poor nutritional choices will eventually lead to poor healt
33. able should be replaced if the nylon coating is missing is damaged in any way has pulled or shrunk from the fittings at the end of the cables or if it is discolored Discoloration of the cable coating is an early indication of internal problems such as wear or fraying Annual cable replacement semiannual in multi user settings is strongly recommended as an additional precaution The rate at which cables wear depends on many factors including number of users number of repetitions weight setting misuse abuse etc Because of this periodic cable replacement is not a sufficient safeguard against unexpected breakage Nothing short of a thorough careful daily inspection constitutes an adequate safety program Safety and Maintenance of Cobles IMPORTANT Cables are wear items It is your responsibility to prevent unexpected breokoge Coble inspection should be performed daily Inspect cobles the nylon coating on all cables and the area near the fitting at each end of each cable Replace any damaged or worn cable immediately Do not allow the machine to be used until damaged or worn cables are replaced Using or allowing a machine to be used with a suspect cable can result in serious injury See Owner s Manual for more information For Body Solid Customer Service Call 1 800 556 3113 Warning Safety 8 Maintenance Our products have been carefully designed to ensure safe efficient long term operation How
34. ce Short rest periods are a characteristic of circuit weight training and the resistances used are typically lighter This type of workout is best for trimming body fat and toning muscle Exercises with heavier resistance and fewer sets usually have a longer resting period between sets The results of using this method are normally increased muscular strength and mass If the desired outcome is to gain overall muscle mass your exercise prescription should lean toward a higher weight resistance doing 2 to 6 repetitions per set with a rest period of 3 to 4 minutes between each set Rest Periods Between Workouts The amount of rest between training sessions depends on the recovery ability of the individual Most experts agree that three workouts per week with one day of rest between sessions allows adequate recovery especially for the beginner If the resistance training is not excessive only moderate amounts of delayed muscular soreness should be experienced one day after the session As the lifter advances and his or her body is better able to tolerate and recuperate from the resistance exercise sessions the frequency of training can be increased Well conditioned athletes may be capable of and need training frequencies of 4 to 5 days in a row to improve significantly and achieve their desired goals When consecu tive training day sequences are used it is usually beneficial to do different exercises for the same muscle groups and use dif
35. d Attach Back Pad AA to the Back Pad Frame M as shown using Two 56 8mm x 45mm hex head bolt Two 62 8mm spring lock washer Two 65 8mm washer Attach two End Caps 23 to the front and back of Seat Pad Frame L as shown NOTE Do NOT over tighten these bolts Tigten these bolts until spring lock washer is flat Over tighten these bolts will cause T nuts in pads to strip out Attach Back Pad Frame M onto Back Pad Adjustment N using One 95 12mm x 135mm hex head bolt One 97 12mm washer One 96 12mm nylon lock nut Two 84 bushing NOTE These parts might be pre installed Slide two Plastic Bushings 20 into the opening on the Upper Main Frame D as shown Slide the Seat Pad Frame N into the two Plastic Bushings 20 Hold the Seat Pad Frame N in place with T Shapped Pop Pin 21 Attach End Cap 2 to Back Pad Adjustment N as shown Insert T shapped Pop Pin 26 as shown To stop the Seat Pad Prame L from sliding all the way out insert One 57 6mm x 10mm socket head bolt One 102 6mm spring lock washer You can now wrench tighten all bolts and nuts in this step Do NOT re tighten any of the pad bolts Leave all pulley bolts hand tight until the final cable installation in Step 13 is completed 10 20 30 140 50 60 70 380 90 100 110 120 130 140 150 Above shows 3 assembled and completed to assemble components the sequence they pres
36. dominis Erector Spinae Tendinous Inscriptions act Brachioradialis deep Thighs S Es Latissimus Sartorius Ulnaris Pectineus Adductor Longus Gracilis Thoracolumbar Vastus Lateralis Fascia Gluteus Medius Rectus Femoris VA Gluteas Maximus Patella kneecap Hamstrings Tensor Fasciae lliotibial Band Biceps Femoris Adductor Magnus Semitendinosus Gracilis Calves Gastrocnemius L i Semimembranosus Soleus Gastrocnemius Peroneus Longus Peroneus Brevis Tibia bone Soleus Extensor Digitorum Longus Flexor Hallucis Longus Tibialis Anterior SHORT TERM GOALS Date Set Date Accomplished Goal Reward Date Set Date Accomplished Goal Reward Date Set Date Accomplished Goal Reward LONG TERM GOALS Goal Reward Make several copies of this page to keep track et Adi goals and accomplishments Don t forget to reward yourself for a job well do 11 LLL smo IVNOS SS3ud wis s unus nm us s nu esoeg 11111 14 195 a i 41001 jeuoreAnoui 18916 B 51 sjueueAoduir pue Jo 5195 5 ANILNOY 1003400 31dINVS S d3NNI938 LI j fj _ _ _ E d po Konnsoanonozomissa _________ ev 53
37. e to complete the repetition Power during a repetition can be increased by lifting the same weight the same vertical distance in a shorter period of time Power can also be increased by lifting a heavier resistance the same vertical distance in the same period of time as a lighter resistance PROGRESS GRADUALLY Increase reps before increasing resistance Reduce rest intervals between sets to increase intensity PROGRESSIVE RESISTANCE The principle of continually adding more weight to a specific exercise as your muscles become stronger to adapt to the heavier weights PROPER FORM Focus on the proper motion of the exercise and concentrate on the specific muscles being used Do not sacrifice proper form to lift heavier weight or to perform more repetitions Proper form also means lifting in a smooth fluid motion If you feel strain elsewhere you should re evaluate the amount of weight you are lifting or have a qualified professional critique your exercise motion PROPER POSTURE Maintaining proper posture will greatly reduce chances of injury and maximize exercise benefit When standing always keep your feet shoulder width apart Do not lock your knees Locking your knees can put unnecessary strain on them Keep your back fl at and straight making sure not to twist or arch it in order to complete a repetition PROPER TECHNIQUE To get the most out of strength training and to reduce the chance of injury use proper weight training techn
38. ented Attach Press Arm Pivot Q to Upper Main Frame D as shown using Shaft 16 and Two 99 10mm x 20mm allen head bolt Two 101 10mm washer Two 100 bronze bushing Tighten the two Allen Screws 8 in the Upper Main Frame D Attach Press Arm R to Press Arm Pivot Q as shown using Shaft 5 and Steel Bushings 6 Tighten the two Allen Screws 8 in Press Arm R Attach Rubber Stop 19 and Jam Nut 47 as shown into Upper Main Frame D NOTE These parts might be pre installed Attach Right Handle S and Left Handle T to Press Arm R as shown using for each handle One 51 10mm x 60mm allen head bolt One 70 10mm nylon lock nut NOTE To identify the difference between left and right notice in the picture in Step 4 the horizontal grips point out ward and the smaller grip is angled toward the front of the gym Install two 110mm diameter Pulleys 4 into Press Arm Pivot Q as shown using Two 50 10mm x 215mm allen head bolts Four 3 pulley spacer Four 60 10mm washer Two 70 10mm nylon lock nut NOTE Leave the two bolts 50 hand tight You will need to install a shroud after cable installation in Step 7 You can now wrench tighten all bolts and nuts in this step Do NOT re tighten any of the pad bolts Leave all pulley bolts hand tight until the cable installation in Step 13 is completed Insert End Caps 1 to Press Arm Pivot Q as shown Insert End Caps 7 to Press Arm R as shown I
39. er week Allow a minimum of 48 hours rest for each muscle group worked If you are doing a total body workout three training sessions per week performed on every second day is adequate EXERCISE LARGE MUSCLES FIRST You should work your large muscle groups first ie squat bench press lat pulldown before you exercise your small muscle groups ie biceps curls tricep pressdowns lateral raises EXERCISE PROGRAM DURATION A weight training routine should take anywhere from 45 minutes to one hour to complete Add another 20 to 60 minutes when you include stretching warm up aerobics and cool down GIVE YOUR MUSCLES A REST You ll get the most out of strength training if you give your muscles at least 48 hours rest to recover and rebuild between strength training workouts HYPERTROPHY Enlargement of a muscle caused by an increase in the size of its cells in response to weight training INTENSITY The degree to which the body is worked during exercise ISOKINETIC EXERCISE Resistance is given at a fixed velocity of movement with accommodating intensity A machine that moves you through an entire range of motion at a preset speed and will not change no matter how much pressure is put forth by the individual ISOMETRIC EXERCISE Contracts the muscle statically without changing its length Example Attempting to lift a weight heavier than you can handle but can not move ISOTONIC EXERCISE Shortens and lengthens the muscle th
40. eral that many Americans over consume High sodium intake has been linked with hypertension as well as high blood pressure People can substantially reduce their sodium intake by limiting consumption of processed foods and decreasing the amount of salt added to foods when cooking In conclusion don t forget hydration Water is considered an essential nutrient because of its vital role in the normal functioning of the body Water contributes approximately 60 of the total body weight and is essential in creating an environment in which all metabolic processes occur Water is necessary to regulate tempera ture and to transport substances throughout the body Follow these basic nutritional guidelines for gains in strength and lean muscle mass Choose your foods carefully Try getting your carbohydrates from sources such as rice vegetables beans whole grains pasta and fruit Good protein sources include fish chicken turkey lean meat and low fat or nonfat dairy products Minimize your fat intake Drink a minimum of 10 eight ounce glasses of water each day Eat four to six small meals a day about three hours apart Small meals are more easily digested and result in greater nutrition absorption Avoid eating junk food and fast food Time your protein intake of 40 55 grams approximately 75 minutes after your workout Immediately following your workout replenish your glycogen stores with approximately 50 75
41. ever it must be realized that safe use of this equipment requires that owners carefully read and follow the Powerline use recommendations warnings and maintenance guidelines in this Owners Manual Routine inspection and maintenance is of critical importance to ensure the maximum safety and performance of the P1 gym Powerline uses the highest quality materials available but wear is inevitable Therefore you must carefully inspect your equipment as outlined in the Maintenance Schedule on the next page Be advised that dangerous conditions can arise even during a warranty period A warranty does not negate the owner s responsibility to thoroughly carefully and daily inspect the machine Including maintaining the equipment the owner s responsibility is also to Be sure to always provide adequate supervision to all end users Be sure to instruct all end users of proper usage Be sure all supervisors and personal trainers who instruct end users on equipment use are properly trained and know the function and importance of every adjustment and setting Also be sure these trainers provide proper instruction to end users on the fundamentals of strength training CABLES e While the machine is not in use Carefully run your fingers along the cable to feel for thinning or bulging areas Replace cables immediately at the first sign of damage or wear Do not use equipment until damaged cable has been replaced Visually inspec
42. ferent resistances for the exercises When training is per formed on consecutive days it often involves the use of a split routine different body parts exercised each day or a split program different exercises for the same body part performed each day There are many books available at the library or your local book store for the intermediate and advanced weight training enthusiast It is also recommended that you work with a qualified personal trainer to achieve your ultimate goals Order of Exercise Leaders in the field of strength and conditioning believe that working the larger muscle groups first chest back legs should take priority over training the smaller muscle groups biceps triceps deltoids calves The reason behind this exercise order is that the exercises performed in the begin ning of the workout are the ones that are going to require the greatest amount of muscle mass to perform Hence exercis ing the smaller muscle groups first will deplete the body of the energy necessary to stimulate the larger muscle groups Arm to leg ordering allows for some recovery of the arm muscles while the leg muscles are exercised Stacking exercises is a common practice among body builders as a way to attempt to bring about muscle hypertrophy Stacking is loading up different exercises on the same muscle group ie standing bicep curls preacher curls one arm concentration curls The exercise order will have a significant impac
43. final position is not held This is not a recommended stretching technique BREATHING Never hold your breath during any part of an exercise Holding your breath may cause severe intra thoracic pressure and raise blood pressure leading to dizziness blackout orother complications The rule of thumb is to exhale on exer tion and inhale on the return part of the exercise CARDIOVASCULAR Referring to the heart lungs and other periphery systems involved in the transport of oxygen throughout the body CHALLENGE YOUR MUSCLES strength training should progress gradually using increases in weight until your goals are reached Then change your workout to include increased reps or a higher weight resistance Alter the order of your exercises perform multiple sets or different exercises to maintain results or reach new goals CHANGE ROUTINE Beginner s please note If you want to make changes in the exercise routine that you do wait until about the six to eight week point Advanced lifters may want to change routines to avoid plateaus in gaining size or strength CIRCUIT TRAINING Exercise stations that consist of various combinations of weight training flexibility calisthenics and aerobic exercise CONCENTRIC MUSCLE ACTION The muscle shortens while contracting against resistance ECCENTRIC MUSCLE ACTION The muscle lengthens while contracting against resistance EXERCISE FREQUENCY Exercise each muscle group 2 3 times p
44. ght for each exercise will be lifted in sets and repetitions Repetition is defined as one execution of any exercise A set is a combination of any number of repeti tions of one exercise Experimentation at each exercise station is a good technique for determining the starting weight for an individual Take the chest press exercise for example Performing this exercise with a weight that can be pressed 30 times with ease will not help you achieve any particular goals Adding the appropriate amount of weight that will allow you to perform a maximum of 8 to 12 repetitions will help you obtain the results you desire On the other hand if you put too much weight on the press bar and press it 4 or 5 times then common sense will tell you to reduce the weight wait a few minutes then try again Remember never sacrifice perfect form just for the sake of lifting heavier weight This is sure fire one way trip down the road to injury Making muscles work hard with proper form is the name of the game Now that you understand how to test each sta tion for your starting amount of resistance you should know which muscles to train first Train ing the large muscles groups first such as your chest legs and back should be done before training your small muscle groups like the arms shoulders and calves Starting with the large muscle groups will help you achieve and maintain quicker gains The large muscles groups will require more
45. grams of carbohydrates For more information on nutrition visit your local library or book store There are many excellent books available EXERCISE PRESCRIPTION Sets Sets are defined as a combination of any number of reps of one exercise The number of sets used in a workout is directly related to training results Typically two to three sets are used by intermediate and advanced lifters to achieve optimum gains in strength Experts agree that multiple set systems work best for the development of strength and muscular endurance Gains will be made at a faster rate by using a multiple set system than gains achieved through a single set system The use of a single set of an exercise is recommend ed and very effective for individuals who are untrained or just beginning a resistance training program One set programs might also be used for simple maintenance once you are in shape It is important to note that low volume set programs will increase strength in untrained individuals but more com plex physiological adaptations such as gains in muscle mass tone size and performance usually requires higher volume set training for the best results Multiple sets of an exercise present a more intense training stimulus to the muscles dur ing each set Once your desired initial fitness level has been achieved multiple set performances of the exercise using the proper resistance with specific rest periods between sets will take you to the
46. h consequences There are many substances necessary for the proper functioning of the body Nutrients are the substances that the body requires for the maintenance of health growth and to repair tissues Nutrients can be divided into six classes carbohydrates fats proteins vitamins minerals and water Carbohydrates or carbs are nutrients that are composed of carbon hy drogen and oxygen and are essential sources of energy in the body Grains vegetables and fruits are excellent sources of carbohydrates It is recommended that at least 5596 to 6096 of the total number of calories consumed come from carbohydrates American Diabetes Asso ciation Diabetes amp Exercise 1990 It is further recommended that 1096 or less of the total calories consumed come from simple sugars like a candy bar One of the many benefits of consuming foods that are high in complex carbohydrates such as rice pasta and whole grain breads is that they also typically contain dietary fiber Dietary fiber is a term used when referring to sub stances found in plants that cannot be broken down by the human digestive system Although fiber cannot be digested it is important in help ing to avoid cancers of the digestive system hemorrhoids constipation and diverticular disease because it helps food move quickly and easily through the digestive system It is recommended that people consume 20 to 30 grams of fiber per day American Diabetes As soc
47. has the greatest range of motion of all joints in the body is best worked by training all three deltoid heads Include a pressing movement followed by a raise for each of the three heads SHOULDER PRESS BEHIND THE NECK PRESS FRONT DELTOID RAISE LATERAL SIDE DELTOID RAISE BENT OVER LATERAL DELTOID RAISE REVERSE PEC FLY UPPER BACK A powerful upper back is marked by both middle back thickness and width the sought after V taper This is best achieved by combining various rows with pull downs and pull ups Remember to vary your grip to slightly change the stimulus PULL UP UPRIGHT ROW LAT PULLDOWN SEATED ROW BENT OVER ROW HIGH ROW REVERSE GRIP PULLDOWN TRAPS A signature muscle of a strong upper back well developed traps help prevent neck injury Shrug movements should be done with heavy weights in a straight up and down motion STRAIGHT BAR SHRUG DUMBBELL SHRUG BEHIND THE BACK SHRUG UPRIGHT ROW LOWER BACK Important not only for spinal protection but also because it s the seat of power for many exercises If you spend a great deal of time crunching for abs you need to balance your training for complete development and muscular balance PULL UP UPRIGHT ROW LAT PULLDOWN SEATED ROW BENT OVER ROW HIGH ROW REVERSE GRIP PULLDOWN TRICEPS This three headed muscle on the back of your arm is involved in extension of the elbow Like the biceps the triceps cross the elbow and shoulder joints
48. he part number key number and description from this Owners Manual Use only Powerline replacement parts when servicing this machine Failure to do so will void your warranty and could result in personal injury For information about product operation or service go to Powerline Equipment at www bodysolid com or contact an authorized Powerline dealer or a Powerline factory authorized service company or contact Body Solid customer service at one of the following Toll Free 1 800 556 3113 Phone 1 708 427 3555 ext 2 Fax 1 708 427 3598 E mail service bodysolid com Or write to Body Solid Inc Service Department 1900 S Des Plaines Ave Forest Park IL 60130 USA Retain this Owner s Manual for future reference Part numbers key numbers and description are required when ordering parts Safety Guidelines Successful resistance training programs have one prominent feature in common safety Resistance training has some inherent dangers as do all physical activities The chance of injury can be greatly reduced or completely removed by using correct lifting techniques proper breathing maintaining equipment in good working condition and by wearing the appropriate clothing It is highly recommended that you consult your physician before beginning any exercise program This is especially important for individuals over the age of 35 or persons with pre existing health problems Always warm up before starting a workout Try to d
49. ht The rest period between sets should be from 3 to 4 minutes The prolonged rest periods allow ample time for recovery between sets DESIGNING YOUR PERSONAL ROUTINE FIRST You need to decide which of the above training methods is best suited to accomplish your personal goals SECOND Study the exercise poster that came with FOURTH Order the exercises in your routine so you are working the large muscle groups first and the small muscle groups last FIFTH your Body Solid machine and select one or two exercises per body part body parts are listed to the left of the exercise pictures Be sure to include exercises for all body parts If you leave out certain body parts your exercise routine and your body will not be balanced If you are trying to increase muscle mass or increase strength to a muscle group it is alright to add extra exercises to the area you are particularly concerned about THIRD Coordinate your body part exercise program and your personal schedule If you select one exercise per body part you can normally do your entire routine in the same workout If you choose to do more than 12 exercises you may decide to divide your workout routine into upper and lower body exercises You can split your schedule to work upper body one day and lower the next day Remember to rest each particular muscle group 48 hours before working it again Keep a record Write down the exercises number of sets
50. iation Diabetes 4 Exercise 1990 Excellent Sources of dietary fiber are grains vegetables legumes and fruit Fats are an essential part of a healthy diet and serve vital functions in the human body Among the functions performed by fats are temperature regulation protection of vital organs distribution of some vitamins energy production and formation of component parts of cell membranes Like carbohydrates fats are composed of carbon hydrogen and oxygen However their chemical structure is different Both animals and plants provide sources of fat Saturated fats come primarily from animal sources and are typically solid at room tem perature Plant sources of saturated fats are palm oil coconut oil and cocoa butter A high intake of saturated fats is directly related to increased cardiovascular disease Unsaturated fats are typically liquid at temperature Corn peanut canola and soybean oil are Sources of unsaturated fats It is recommended that no more than 30 of one s diet be com posed of fats Ten percent or less of the total calories consumed should come from saturated fats One way to reduce saturated fat intake would be to substitute margarine for butter Proteins are substances composed of carbon hydrogen oxygen and nitrogen Proteins are made by combining amino acids Amino acids are nitrogen containing building blocks for pro teins that can be used for energy Amino acids can combine in inn
51. ing the proper training method to achieve your goals Which training method is right for you FOR MUSCULAR ENDURANCE amp DEFINITION This training method incorporates achieving and maintaining a high cardiovascular heart rate and helps burn away excess fatty tissue It also adds muscle definition and muscular endurance to your entire body Exercises are most commonly performed for 15 to 20 repetitions and 3 to 4 sets using a light to moderate weight The rest period between sets should be about 30 seconds These short rest intervals will help maintain an elevated heart rate and prevent the muscles from cooling down FOR STRENGTH This type of training is the most popular of the three and is designed specifically for increasing strength throughout the muscle and the muscle tendon junction This type of training is especially important for athletes Normally exercises are performed using moderate to heavy weight for 8 to 12 repetitions and 2 to 3 sets The rest period between sets should be from 60 to 90 seconds This allows a degree of muscle recovery before you hit them again FOR POWER AND MUSCLE MASS This is the method most often used by bodybuilders and is recommended only for the intermediate and advanced lifter The weights used are heavy this shocks the muscles and stimulates a more rapid increase in muscle size Usually exercises are performed for 2 to 6 repetitions and 3 to 4 sets using very heavy weig
52. ining allow a 60 to 90 second rest interval RISK SHOULD NOT EXCEED BENEFIT If the risk of a specific exercise exceeds its potential benefit it is best to stay on the conservative side There are several ways to work specific muscle groups Choose those that provide minimal risk Ask a fitness professional for guidance ROUTINE The specific exercises sets reps and weight for a specific body part SET This is a group of repetitions performed continuously without stopping While a set can be made up of any number of repetitions sets typically range from 1 to 15 repetitions SMALL MUSCLE GROUP EXERCISE Single joint movement and isolation exercises i e bicep curls tricep pressdowns and leg extensions SPEED OF MOVEMENT Strength training movements should be slow and controlled Do not use momentum to complete an exercise movement Momentum puts unnecessary stress on tendons ligaments and joints Using momentum in your exercise movements does not develop increased strength STATIC STRETCHING A stretching technique that involves holding a specific muscle or muscle group at a desired length for a certain period of time This type of stretching is highly recommended STOP TRAINING IF YOU FEEL PAIN If you feel pain during a specific exercise stop immediately Any continuation may aggravate an existing injury Re evaluate your routine to make sure that you are doing a proper warm up Decrease the amount of weight you are lifting
53. iques These include working your muscles through their full range of motion but not locking any joints lifting at a speed at which you can control the weight and stop easily if necessary RANGE OF MOTION Moving through a complete range of motion ROM allows the muscles to stretch before contraction and increases the number of muscle fibers being recruited This produces maximum contraction and force By working the full ROM flexibility will be maintained and possibly increased REPETITION A repetition is one complete movement of an exercise It normally consists of two phases the concentric muscle action or lifting of the resistance and the eccentric muscle action or lowering of the resistance REPETITION MAXIMUM RM This is the maximum number of repetitions per set that can be performed at a given resistance with proper lifting technique Thus a Set at a certain RM implies the set is performed to momentary voluntary fatigue 1 RM is the heaviest resistance that can be used for one compete repetition of an exercise 10 RM is a lighter resistance that allows completion of 10 but not 11 repetitions with proper exercise technique REST INTERVAL Allow a brief pause between sets to give your muscles a chance to partially recover before working them again For power and muscle size development allow a 3 to 4 minute rest interval between sets For muscular endurance and definition allow a 30 second rest interval For strength tra
54. l Pulley B5 under Cable 107 into Rear Upright C as shown in Diagram 2 using One 52 10mm x 95mm hex head bolt Two 14 pulley spacer One 70 10mm nylon lock nut See Diagram 1 Route the Cable 107 through Pulley Bracket AD Route Cable 107 around Pulley B6 and install Pulley B6 as shown in Diagram 2 using One 53 10mm x 45mm hex head bolt Two 60 10mm washer One 85 L pulley cable plate One 70 10mm nylon lock nut See Diagram 1 Attach the stamped eye end of Cable 107 to the hook on the top of Double Pulley Bracket AF and secure with Acron Cap Nut 40 as shown in Diagram 2 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 Diagram 1 cable installation Diagram 2 pulley installation Be careful to assemble all components the sequence they presented Back Pull Pulley Cable 105 Ball Stop End Stamped Eye End 3340 mm NOTE All Pulleys in this step are 110mm diameter except where noted in Step 11B Leave all pulley bolts hand tight until Step 13 is completed A See Diagram 1 Insert stamped eye end of Back Pull Pulley Cable 105 into the opening in Leg Extension Arm K where pulley C1 will be installed Insert Cable 105 into and through Lower Main Frame A Run Cable 105 along the top of the frame and into and through Lower Main Frame A again and pull entire length of Cable 105 through as shown in Diagram 1 See Diagra
55. lteration erasing or forgery of proof of purchase documents will be cause to void this Warranty This Warranty does not extend to any Product not purchased from POWERLINE or from an authorized POWERLINE reseller This Warranty does not extend to any Product that has been damaged or rendered defective a as a result of accident misuse or abuse b by the use of parts not manufactured or sold by POWERLINE c by modification of the Product d as a result of service by anyone other than POWERLINE or an authorized POWERLINE warranty service provider Should any product submitted for Warranty service be found to be ineligible an estimate of repair cost will be furnished and the repair will be made if requested by you upon POWERLINES receipt of payment or acceptable arrangement of payment EXCEPT AS EXPRESSLY SET FORTH IN THIS WARRANTY POWERLINE MAKES NO OTHER WARRANTIES EXPRESSED OR IMPLIED INCLUDING ANY IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE POWERLINE EXPRESSLY DISCLAIMS ALL WARRANTIES NOT STATED IN THIS WARRANTY ANY IMPLIED WARRANTIES THAT MAY BE IMPOSED BY LAW ARE LIMITED TO THE TERMS OF THIS WARRANTY NEITHER POWERLINE NOR ANY OF ITS AFFILIATES SHALL BE RESPONSIBLE FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES SOME STATES DO NOT ALLOW LIMITATIONS ON HOW LONG AN IMPLIED WARRANTY LASTS OR THE EXCLUSION OR LIMITATION OF INCIDENTAL OR CONSEQUENTIAL DAMAGES SO THE ABOVE LIMITATIONS OR EXCLUSION MAY NOT APPLY TO YOU
56. m 2 Install 90mm diameter Pulley C1 over Cable 105 and into Leg Extension Arm K as shown using One 52 10mm x 95mm hex head bolt Two 14 pulley spacer One 70 10mm nylon lock nut See Diagram 2 Install Pulley C2 over Cable 105 and into Lower Main Frame A as shown using One 52 10mm x 95mm hex head bolt Two 14 pulley spacer One 70 10mm nylon lock nut See Diagram 2 Install Pulley C3 under Cable 105 and into Lower Main Frame A as shown Remove previously assembled fasteners from Step 1 to install pulley See Diagram 1 Route Cable 105 up through the opening in the Lower Main Frame A See Diagram 2 Install Pulley C4 over Cable 105 and into Lower Main Frame A as shown using One 52 10mm x 95mm hex head bolt Two 14 pulley spacer One 70 10mm nylon lock nut See Diagram 1 Route Cable 105 up through the two floating pulley bracket AB Install Pulley C5 under Cable 105 into floating pulley bracket AB as shown using One 53 10mm x 45mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut See Diagram 1 Attach the stamped eye end of Cable 105 to Lower Main Base Frame A using One 98 10mm x 110mm hex head bolt Two 60 10mm washer One 70 10mm nylon lock nut 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 lt lt YA N DE VA fe Diagram 1 cable installation Diagram 2 pullev installation I
57. n the body is pushed too fast and too quickly As a beginner tendons ligaments joints and tissues have not yet developed the ability necessary to recover from high intensity exercise A general warm up of stretching and light calisthenics prior to exercise can possibly reduce the amount of post exercise muscle soreness A good cool down of stretching and cardio work may also decrease muscle sore ness Now that we have laid a good foundation of the do s and don ts let s get into something a little more specific The Beginner s Strength Training Program One of the best beginner s programs is the three days a week routine For example do a whole body workout on Monday Wednesday and Friday Use the other days for rest and recuperation As previously discussed you want to start with the large muscle groups first then move on to the small muscle groups Perform one exercise per muscle group that consists of 2 or 3 sets of 8 to 12 repetitions Follow this routine for at least six to eight weeks in order for your body to establish the proper stimulation for growth One or two exercises per muscle group may not sound like enough to produce any results but if you re a beginner it most definitely will As you continue to train and your body adapts to your exercise routine and recuperative de mands you place upon it you ll be able to add more sets and exercises to your routine Another point that is highly recommended is the assi
58. nds COMMON TRAINING MISTAKES Lack of Adequate Warm Up and Inadequate Flexibility A warmed muscle is a more flexible muscle that s better able to lift heavier weights and work in a full range of motion Those warmed muscles also greatly reduce your chance of training injuries Improper Form The use of improper form is a good way to keep you out of the gym Not only does improper form cause injuries it also doesn t allow for adequate muscle fiber stimulation Too Much Weight Overloading the muscles is a good way to promote muscular growth but packing on too much weight can cause a snowball effect of improper form injuries and down time from your routine Not Enough Weight Not lifting enough weight will prohibit the stimulation necessary for muscular growth Keep challenging your self to lift heavier weights on a progressive basis always maintaining proper form Not Enough Rest Between Workouts If you re still sore from your previous workout you don t have to go back at it just because it s your scheduled day Give your body an extra day off to fully recover so when you return you will be able to give 100 Overtraining Its not how much time you spend working out but what you accomplish that really matters Try to keep your resistance workouts within 45 to 60 minutes per session Poor Diet and Supplementation Eating the right combination of foods along with good supplementation will greatly promote your success Make your diet
59. nsert Round Pop Pin 13 to Press Arm R as shown NOTE These parts might be pre installed Above shows 4 assembled and completed horizontal Be careful to assemble all components in the sequence they are presented Slide Foam Roller Bar 39 into the opening in Lower Main Frame A as shown Slide two Plastic Washers 25 and two Foam Rollers 22 onto Foam Roller Bar 39 as shown Hold Foam Rollers 22 in place with two Plastic Roller End Caps 24 as shown Slide Foam Roller Bar 39 into the Seat Pad Frame L as shown Slide two Plastic Washers 25 and two Foam Rollers 22 onto Foam Roller Bar 39 as shown Hold Foam Rollers 22 in place with two Plastic Roller End Caps 24 as shown Slide Foam Roller Bar 39 into the Leg Extension Arm K as shown Slide two Plastic Washers 25 and two Foam Rollers 22 onto Foam Roller Bar 39 as shown Hold Foam Rollers 22 in place with two Plastic Roller End Caps 24 as shown You can now go through the main frame unit and double check all bolts and nuts are wrench tight Do NOT re tighten any of the pad bolts Leave all pulley bolts hand tight until the final cable installation in Step 13 is completed 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 gs x F C ii Y Q AV c WN b Li a KA i A NE gt ZA B Above shows 5 assembled and completed
60. o a total body warm up before you start It is especially important to warm up the specific muscle groups you are going to be using This can be as simple as performing a warm up set of high repetitions and light weight for each exercise Use proper form Focus on only working the muscle groups intended for the exercise you are doing If there is strain elsewhere you may need to re evaluate the amount of weight that is involved with the lift Keeping proper form also includes maintaining control through an entire range of motion Breath properly Inhale during the eccentric phase of the exercise and exhale during the lifting or concentric phase Never hold your breath during any part of an exercise Always wear the appropriate clothing and shoes when exercising Wearing comfortable athletic shoes with good support and suitable breathable clothing will reduce the risk of injury Maintaining equipment in proper operating condition is of utmost importance for a safe resistance training program Pulleys and cables should be checked for wear frequently and replaced as needed Equipment should be lubricated as indicated by the manufacturer Read and study all warning labels on this machine It is absolutely necessary that you familiarize yourself and all others with the proper operation of this machine prior to use Keep hands limbs loose clothing and long hair well out of the way of all moving parts Do not attempt to lift more weight than you
61. of a particular bolt measure its shank the long narrow part beneath the head Refer to the following diagram Do not fully tighten bolts until instructed to do so Note After assembly you should check all functions to ensure correct operation If you experience problems first recheck the assembly instructions to locate any possible errors made during assembly If you are unable to correct the problem call the dealer from whom you purchased the machine or call Customer Service 1 800 556 3113 Be careful to assemble all components in the sequence they are presented Attach Stabilizing Leg P to the Lower Main Frame A as shown using One 98 10mm x 110mm hex head bolt Two 101 10mm washer Two 94 pulley spacer One 70 10mm nylon lock nut NOTE The Pulley Spacers fit into the Lower Main Frame You will be installing a pulley in Step 11 So please only finger tighten hardware Attach Lower Main Frame A to Rear Leg B and Rear Upright C using Two 55 10mm x 65mm hex head bolt Two 70 10mm nylon lock nut Attach Upper Main Frame D to Lower Main Frame A using Two 98 10mm x 110mm hex head bolt Four 60 10mm washer Two 70 10mm nylon lock nut Attach Upper Main Frame D to Rear Upper Beam E and Rear Upright C using Two 55 10mm x 65mm hex head bolt Two 70 10mm nylon lock nut Attach Upper Main Frame D to Rear Upright C and Pulley Bracket AD using Two 55 10mm x 65mm hex head b
62. olt Two 70 10mm nylon lock nut Attach Function Training Arm H as shown using Two 55 10mm x 65mm hex head bolt Four 60 10mm washer Two 70 10mm nylon lock nut Attach one End Cap 17 to Lower Main Frame A as shown Attach one End Cap 17 to Upper Main Frame D as shown Attach two End Caps 17 to Rear Upper Beam E as shown Attach two Foot Caps 46 to Stabilizing Leg P as shown Attach two Foot Caps 46 to Rear Leg B as shown NOTE These parts might be pre installed You can now wrench tighten all bolts and nuts in this step Leave all pulley bolts hand tight until the final cable installation in Step 13 is completed 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 Above shows 1 assembled and completed Be careful to assemble all components in the sequence they are presented Insert Plastic Bushing 93 into the Lower Main Frame A as shown Insert Front Foot Plate J into Plastic Bushing 93 and through Lower Main Frame A as shown and attach using Two 52 10mm x 95mm hex head bolt Four 60 10mm washer Two 70 10mm nylon lock nut Attach End Cap 80 to Front Foot Plate J as shown Attach Leg Extension Arm K to the Lower Main Frame A as shown using Two 38 8mm x 20mm round allen head bolt Two 61 8mm x 24mm washer Two 81 Leg Extension Bushing One 45 12mm x 75mm Shaft Tighten the two Allen Screws 8 in the Lower Main Frame A
63. ons in the human The minerals that appear in the largest quanti ties calcium phosphorus potassium sulfur sodium chloride and magnesium are often called macrominerals Other minerals are also essential to normal functioning of the body but because they exist in smaller quantities chromium iron copper fluoride iodine man ganese molybdenum selenium and zinc they are called microminerals A mineral that is often consumed in inadequate amounts by Americans is calcium Calcium is a mineral important in the mineralization of bone muscle contraction and the transmission of nerve impulses Osteoporosis is a disease characterized by a decrease in the total amount of bone mineral in the body and by a decrease in strength of the remaining bone This condi tion is most common in the elderly but may also exist in younger people who have diets inadequate in calcium or vitamin D or both Iron is another mineral that is often under consumed by Americans This is especially true of women The oxygen carrying properties of hemoglobin blood depend on the presence of iron Anemia is a condition characterized by a decreased capacity to transport oxygen in the blood and is also common in those lacking a sufficient amount of iron intake Red meat and eggs are excellent sources of iron Additionally spinach lima and navy beans and prune juice are excellent vegetarian sources of iron Sodium on the other hand is a min
64. our physician before starting your exercise program For your own safety do not begin any exercise program without proper instruction rAL8 6 03 WC 54 DWRULE 4 Warning Label for Rules Warning Safety and Maintenance of Cables Serious injury can occur if you are struck by falling weights or moving parts The risk that you assume by using this type of equipment can be reduced by following a few simple steps Cable inspection should be performed daily Inspect all cables the nylon coating on all cables and the area near the fitting at each end of each cable Replace any damaged or worn cables immediately Do not allow the machine to be used until damaged or worn cables are replaced Important Cables are wear items It is your responsibility to prevent unexpected breakage The actual wire strands the fittings and the nylon coating itself must all be scrutinized Using or allowing a machine to be used with a suspect cable can result in serious injury The nylon coating on a cable is essential for cable life and safety Visually inspect all cables for fraying cracking peeling or discoloration Look at the cables as they travel around the cams and pulleys While the machine is not in use carefully run your fingers along the cable to feel for thinning or bulging areas A cable that is wearing will exhibit ballooned or broken coating in the area that passes over the pulley Damage to the coating is an early warning signal A c
65. r proof of the date of purchase This warranty extends only to you the original purchaser It is not transferable to anyone who subsequently purchases the Product from you It excludes paint and finish This Warranty becomes VALID ONLY if the Product is assembled installed according to the instructions directions included with the Product During the warranty period POWERLINE will at no additional charge repair or replace at POWERLINES option the Product if it becomes defective malfunctions or otherwise fails to conform with this Warranty under normal non commercial personal family or household use In repairing the product POWERLINE may replace defective parts at the option of POWERLINE serviceable used parts that are equivalent to new parts in performance All exchanged parts and Products replaced under this warranty will become the property of POWERLINE POWERLINE reserves the right to change manufacturers of any part to cover any existing warranty To obtain warranty service you must return the Product to POWERLINE in its original container or equivalent You must pre pay any shipping charges export taxes customs duties and taxes or any other charges associated with transportation of the Product In addition you are responsible for insuring any Product shipped or returned You assume the risk of loss during shipment You must present POWERLINE with proof of purchase documents including the date of purchase Any evidence of a
66. rget to factor in the warm up and cool down periods You may have to modify your current lifestyle to accommodate your new schedule Its very important to include the following basic components to achieve successful results WEIGHT TRAINING A MW AEROBIC EXERCISE NUTRITION DETERMINE YOUR TRAINING METHOD There are three basic types of weight training methods 1 Training for muscular endurance and definition 2 Training for strength 3 Training for power and muscle mass You should select a training method that reflects both your present fitness level and your long term goals You should begin carefully and with proper professional guidance You can always move from one training method to another as you progress If you are beginner you should start slowly and carefully gradually increasing the frequency and intensity of your training Always play it safe be realistic about your goals and your schedule Realistic goals are safer and easier to follow Which is the right training method for you First take a look at your present physique and determine your objec tives Do you want a trim toned well defined body Are you involved in a sport where Speed strength and power are most important Maybe you want bulging muscles and a terrific torso so you look great on the beach Once you make a decision on what the final results should be you can set up your personal pro gram us
67. rough a complete range of motion This defines weight training with full range of motion MUSCLE FATIGUE Fatigue is when you can t possibly do another rep without sacrificing form MUSCULAR ENDURANCE The ability to perform repetitive muscular contractions against some resis tance MUSCULAR STRENGTH The maximum force that can be applied by a muscle during a single maxi mum contraction OSTEOPOROSIS A decrease in bone density PLYOMETRIC EXERCISE A technique that includes specific exercises which encompass a rapid stretch of a muscle eccentrically followed immediately by a rapid concen tric contraction of that muscle for the purpose of facilitating and developing a forceful explosive movement over a short period of time Examples of these are using medicine balls for upper extremity and depth jumping for lower extremity PHRASES TERMS TIPS 8 GUIDELINES STARTING RESISTANCE LEVEL If you begin weight training at too high a level you risk serious injury You will also develop poor form which will hinder your efforts and discourage you Use this as a guideline if you cannot lift the weight eight times with proper form the weight is too heavy Similarly don t choose too light a weight the last two or three repetitions of your set should be difficult POWER Power is the rate of performing work Power during a repetition is defined as the weight lifted times the vertical distance the weight is lifted divided by the tim
68. sented in this guide If any items are missing contact the dealer from whom you purchased the unit or call Customer Service 1 800 556 3113 Important Safety Instructions Before beginning any fitness program you should obtain a complete physical examination from your physician Il est conseille de subir un examen medical complet avant d entr eprendre tout programme d exercise Si vous avez des etourdissements ou des faiblesses arretez les exercices immediatement Antes de comenzar cualquier programma de ejercicios deberias tener un examen fisico con su doctor When using exercise equipment you should always take basic precautions including the following Read all instructions before using the P2X This manual is written to ensure your safety and to protect the unit Do not allow children on or near the equipment Use the equipment only for its intended purpose as described in this guide Do not use accessory attachments that are not recommended by the manufacturer Such attachments might cause injuries Wear proper exercise clothing and shoes for your workout no loose clothing Use care when getting on or off the unit Do not overexert yourself or work to exhaustion If you feel any pain or abnormal symptoms stop your workout immediately and consult your physician Never operate unit when it has been dropped or damaged Return the equipment to a service center for examination and repair Never drop or in
69. sert objects into any opening in the equipment Always check the unit and its cables before each use Make sure that all fasteners and cables are secure and in good working condition Do not use the equipment outdoors or near water Personal Safety During Assembly It is strongly recommended that a qualified dealer assemble the equipment Assistance is required Before beginning assembly please take the time to read the instructions thoroughly Read each step in the assembly instructions and follow the steps in sequence Do not skip ahead If you skip ahead you may learn later that you have to disassemble components and that you may have damaged the equipment Assemble and operate the P2X gym on a solid level surface Locate the unit a few feet from the walls or furniture to provide easy access The P2X is designed for your enjoyment By following these precautions and using common sense you will have many safe and pleasurable hours of healthful exercise with your gym After assembly you should check all functions to ensure correct operation If you experience problems first recheck the assembly instructions to locate any possible errors made during assembly If you are unable to correct the problem call the dealer from whom you purchased the machine or call 1 800 556 3113 Obtaining Service Please use this Owner s Manual to make sure that all parts have been included in your shipment When ordering parts you must use t
70. stance of a personal trainer Through the use of a personal trainer you can learn the mechanics and techniques of exercise how to use proper form to avoid injury and details on proper nutrition A good trainer will also provide MOTIVATION When choosing a personal trainer here are some tips Choose an individual that is certified through an accredited association This is a good way to ensure that he or she is qualified to give you what you need Also take a look at what kind of shape they are in If you want to be in great shape look for a trainer who is in great shape They will know what it takes to get results Here are a few recommended organiza tions National Strength amp Conditioning 719 632 6722 American College of Sports Medicine 317 637 9200 National Academy of Sports Medicine 312 929 5101 Sample Workout Routine When Training For STRENGTH Sets 3or4 2 or 3 2 or 3 2or3 Exercises Leg Press Squat Leg Extension Leg Curl Calf Raise Bench Chest Press Incline Press Incline Pec Fly Lat Pulldown Seated Row Military Press Upright Row Bicep Curl Tricep Pressdown Tricep Extension Resistance Ab Crunch Resistance Oblique Crunch Reps 6to 10 81012 81012 81012 2073 203 2 Or 3 2 Or 9 2073 2073 2073 2073 2073 2073 61010 81012 81012 81012 81012 81012 81012 81012 81012 81012 201030 2073 2010 30 2073 Rest period between sets should about 60 to 90 seco
71. stimula tion and a higher intensity level than the smaller muscle groups Training your arms with all out intensity and training your chest immediately afterwards will not leave you with enough en ergy necessary to properly stimulate the muscle fibers in your chest Moreover because the triceps are required in chest press movements your arm muscles will fail much more quickly than your chest muscles which will also hold back your chest training As a beginner you will find that your gains will come quickly The excitement and enthusiasm that comes with these gains may cause you to spend even more time on your gym Take it easy Remember just as too little exercise won t stimulate muscle growth too much exercise won t either You need to give your body plenty of rest es pecially if you re still sore from the last workout This will keep you fresh and growing stronger NEVER TRAIN A BODY PART THAT IS STILL SORE FROM THE PREVIOUS WORKOUT Performing some flexibility exercises is a good way to keep the blood flowing through the sore area but do not train these muscles again until you are feeling recovered Speaking of soreness there is something else that you as a beginner should be aware of If you work out your muscles will get sore The majority of muscle soreness comes from microtears and a build up of lactic acid in the muscle fibers This is the result of intense exercise Muscle soreness can become a problem whe
72. stretching is unpopular because of the increased amount of delayed muscle soreness and the possibility of injury during the stretching exercise Ballistic stretching is not recommended A dynamic stretch involves flexibility during sport specific movements Dynamic stretching is similar to ballistic stretching in that it utilizes movement but dynamic stretching includes movements that may be specific to a sport or movement pattern Dynamic stretching is most common among track and field athletes but is also used in other sports such as basketball and volleyball An example of dynamic stretching would be a track sprinter performing high knees with an emphasis on knee height and arm action not on horizontal speed UPPER BACK Cross Arm in Front of Chest MUSCLE S AFFECTED latissimus dorsi and teres major Stand or sit with the right arm slightly flexed 15 to 30 and adducted across the chest Grasp the upper arm just above the elbow placing the left hand on the posterior side of the upper arm Pull the right arm across the chest toward the left with the left hand Hold for 10 seconds with the left arm UPPER BACK Arms Straight Up Above Head Pillar MUSCLE S AFFECTED latissimus dorsi and wrist flexors Stand with arms in front of torso fingers interlocked with palms facing each other Slowly straighten the arms above the head with palms up Continue to reach upward with hands and arms While continuing
73. t on the training stimulus stress level in a training session Scheduling Training Finding the time to do it is one of the most difficult aspects ofa training program Once you have established a time to workout you should plan a training routine based on what muscles to involve on which day As previously discussed the larger muscle groups such as the chest back and legs should take priority over working the smaller muscle groups Give your muscles at least 48 hours but no more than 72 hours of rest in between sessions TRAINING TIPS FOR BEGINNER S ARE YOU A BEGINNER A beginner can be classified as someone who has never touched a weight may have lifted for a while but has taken a substantial amount of time off or has not consistently trained over the last six months If you happen to fall into any of these categories pay close attention because the following information will be detrimental to the start of your training program As a beginner one of the most common mis takes is doing too much Because beginners often make good gains quickly many fall into the trap of thinking that more is better This may be true later in the training equation but not for the novice Some of the most common injuries occur as a result of taking on too much too soon One of the questions most frequently asked is How much weight should use Determin ing the weight for each exercise will vary from person to person The wei
74. t the cables for fraying cracking peeling or discoloration Check slack in cables and re adjust cable tension if needed See pages 34 35 Check that the jam nut on the selector rod top bolt is tight UPHOLSTERY down after every workout e Periodically take the time to use a mild soap or a mild vinyl upholstery cleaner Avoid using any abrasive cleaner not intended for use on vinyl Keep sharp or pointed objects out of your pockets E Periodically inspect all nuts and bolts Tighten if needed If bolts seem to loosen periodically use Loctite 242 for a long term cure Go through a re tightening sequence periodically to ensure that all hardware is properly tensioned GUIDE RODS e Wipe clean with a dust free rag Lubricate with a Silicon or Teflon based lubricant ADJUSTMENTS LOCKING PINS TIGHTEN ING KNOBS e Check all pieces for signs of visible wear or damage e Check springs in Snap Links and Pop Pins for proper tension and alignment e If the spring sticks or has lost its rigidity replace it immediately ANTI SKID SURFACES e Replace if they appear worn or become slippery WARNING INSTRUCTION LABELS e Inspect and familiarize yourself with all safety warnings and other user information on decals CABLES TENSION END FITTINGS CHECK THAT JAM NUT on the selector rod top bolt is tight UPHOLSTERY wiPE DOWN AND DRY CLEAN AND CONDITION
75. tes HAMSTRINGS On the back of the thighs the hamstrings balance the quads and allow for a wide range of movement Good exercise choices include those that work the hamstrings and both the hip and knee joints DEADLIFT STIFF LEGGED DEADLIFT GOOD MORNING LYING LEG CURL SEATED LEG CURL ONE LEGGED STANDING LEG CURL CALVES Calves consist of two major muscles the gastrocnemius and soleus The latter is best worked when the knee is flexed as in the seated calf raise STANDING CALF RAISE SEATED CALF RAISE DONKEY CALF RAISE LEG PRESS CALF RAISE HACK SQUAT CALF RAISE ANATOMY CHART FRONT VIEW Note These illustrations depicting exaggerated musculature are h st not in the textbook anatomical position As such they are inexact Neck A Omohyoid for medical purposes but useful for general understanding Sternohyoid ectoralis Minor Sternocleidomastoid beneath major Trapezius Shoulders Deltoid head VI EW middle head Teres Major posterior head N Tri ceps Infraspinatus ateral heat N Biceps Rhomboid Major 27 longhead Biceps Brachii medial head Pronator 7 long head Teres short head Palmaris Longus Forearms Extensor Extensor Carpi Ulnaris Pollicis Brevis Abductor Pollicis hen Longus Abs Pollicis Longus Trapezius Serratus Anterior Y External External Oblique Flexor Carpi Radialis Oblique N Rectus Ab
76. umerable ways to form pro teins and it is estimated that tens of thousands of different types of proteins exist in the body It is the ordering of the amino acids that provides the unique structure and function of proteins There are proteins in both meat products and plant products Animal sources of protein such as milk meat and eggs contain the eight essential amino acids amino acids that the body cannot synthesize and therefore must be ingested Plant sources of protein such as beans starchy vegetables nuts and grains do not always contain all eight amino acids Because of this vegetarians must consume a variety of protein containing foods It is recom mended that proteins make up 10 to 15 of ones daily calories This will ensure adequate protein for growth maintenance and the repair of cells Protein requirements for adults are not as high as those recommended for infants children and young adults Note individuals who are training intensely will have an increase in their protein requirements Vitamins are organic substances that are es sential to the normal functioning of the human body Although vitamins do not contain energy to be used by the body these substances are essential in the metabolism of fats carbohy drates and proteins Because of the critical role vitamins play it is necessary that they exist in proper quantities in the body Minerals are inorganic molecules that serve a variety of functi
77. ustments Tighten fasteners such as bolts nuts and screws so the unit is stable but leave room for adjustments Do not fully tighten fasteners until instructed in the assembly steps to do so Fill out and mail warranty card CAUTION Obtain assistance Do not attempt to assemble the P2X by yourself Review the Installation Requirements before proceeding with the following steps The P2X unit comes in separate boxes Be careful to assemble components in the sequence presented in this guide NOTE With so many assembled parts proper alignment and adjustment is critical While tightening the nuts and bolts be sure to leave room for adjustments Assembly Instructions Assembly of the 2 gym takes professional installers about 3 hours to complete If this is the first time you have assembled this type of equipment plan on signifi cantly more time Professional installers are highly recommended However if you acquire the appropriate tools obtain assistance and follow the assembly steps sequentially the process will take time but is fairly easy Assembly Tips Read all Notes on each page before beginning each step While you may be able to assemble the P2X gym using the illustrations only important safety notes and other tips are included in the text Some pieces may have extra holes that you will not use Use only those holes indicated in the instructions and illustrations NOTE To find out the length

Powerline P2X User's Manual

Contents

Download Pdf Manuals

Related Search

Related Contents