Powerline Home Gym P2X User Manual
P 2 X  
O W N E R ’ S  
M A N U A L  
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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.  
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.  
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.  
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.  
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.  
Obtaining Service  
Wear proper exercise clothing and shoes for your  
workout, no loose clothing.  
Please use this Owner’s Manual to make sure that  
all parts have been included in your shipment. When  
ordering parts, you must use the part number, key  
number, and description from this Owner’s Manual.  
Use only Powerline replacement parts when servicing  
this machine. Failure to do so will void your warranty  
and could result in personal injury.  
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.  
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:  
Never operate unit when it has been dropped or  
damaged. Return the equipment to a service center  
for examination and repair.  
Never drop or insert objects into any opening in the  
equipment.  
Toll Free:1-800-556-3113  
Phone: 1-708-427-3555 ext. 2  
Fax:  
1-708-427-3598  
Always check the unit and its cables before each use.  
Make sure that all fasteners and cables are secure  
and in good working condition.  
E-mail: [email protected]  
Or write to:  
Body-Solid, Inc.  
Service Department  
1900 S. Des Plaines Ave.  
Forest Park, IL 60130 USA  
Do not use the equipment outdoors or near water.  
Personal Safety During Assembly  
Retain this Owner’s Manual for future reference. Part  
numbers, key numbers, and description are required  
when ordering parts.  
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.  
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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.  
1.  
2.  
3.  
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 do 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.  
4.  
5.  
6.  
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.  
7.  
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.  
8.  
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 can control safely.  
9.  
10.  
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.  
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Preparations  
CAUTION: To 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.  
CAUTION: Obtain assistance! Do not attempt  
to assemble the P2X by yourself. Review the  
Required Tools  
Installation Requirements before proceeding  
with the following steps.  
the P2X gym include:  
The tools that you should obtain before assembling  
Rubber Mallet  
The P2X unit comes in separate boxes.  
Be careful to assemble components in the sequence  
presented in this guide.  
Screwdriver (standard or phillips)  
4mm Allen Key  
5mm Allen Key  
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.  
6mm Allen Key  
8mm Allen Key  
6mm Open-End Wrench  
8mm Open-End Wrench  
10mm Open-End Wrench  
6” Adjustable wrench  
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 adjustments. 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.  
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Assembly Instructions  
Assembly of the P2X 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 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.  
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S T E P  
1
A.  
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.  
B.  
C.  
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)  
D.  
E.  
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 bolt)  
Two 70 (10mm nylon lock nut)  
F.  
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)  
G.  
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.  
H.  
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.  
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S T E P  
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S T E P  
Be careful to assemble all components in  
the sequence they are presented.  
2
A.  
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)  
B.  
C.  
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).  
Attach Rubber Stop (19) and Jam Nut (47) as shown into Lower Main Frame(A).  
D.  
E.  
G.  
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.  
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S T E P  
Be careful to assemble all components in  
the sequence they are presented.  
3
A.  
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.  
B.  
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-installed.  
C.  
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.  
D.  
E.  
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.  
F.  
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S T E P  
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S T E P  
Be careful to assemble all components in  
the sequence they are presented.  
4
A.  
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).  
B.  
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)  
C.  
D.  
*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.  
E
F
Insert End Caps (1)* to Press Arm Pivot (Q) as shown.  
Insert End Caps (7)* to Press Arm (R) as shown.  
Insert Round Pop Pin (13)* to Press Arm (R) as shown.  
*NOTE:  
These parts might be pre-installed.  
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S T E P  
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S T E P  
Be careful to assemble all components in  
the sequence they are presented.  
5
A.  
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.  
B.  
C.  
D.  
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.  
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S T E P  
Be careful to assemble all components in the  
sequence they are presented.  
6
NOTE:  
At this point you must make sure that the gym is level, stable and in the right location.  
A.  
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)  
B.  
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.  
C.  
D.  
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 a 160lb. weight stack.  
Use twenty 10lb. plates for a 210lb. 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)  
E.  
F.  
G.  
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.  
H.  
I.  
Thread Selector Rod Top Bolt (34) to Selector Rod (31) using:  
One 71 (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.  
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S T E P  
Be careful to assemble all components in the sequence they are presented.  
7
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.  
B.  
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)  
C.  
D.  
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) as shown in  
diagram 2 using:  
One 52 (10mm x 95mm hex head bolt)  
Two 14 (pulley spacer)  
One 70 (10mm nylon lock nut)  
E.  
F.  
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).  
G.  
See Diagram 2. Attach Press Arm Pulley Cover (U) to Press Arm Pivot (Q) as shown and tighten.  
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S T E P  
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S T E P  
7B  
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S T E P  
Be careful to assemble all components in the sequence they are presented.  
8
High Pulley Cable (104)  
Ball Stop End  
Metal Ball End  
4260 mm  
NOTE:  
All Pulleys in this step are 110mm diameter.  
Leave all pulley bolts hand tight until Step 13 is completed.  
A.  
B.  
C.  
D.  
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 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)  
E.  
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).  
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S T E P  
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S T E P  
Be careful to assemble all components in the sequence they are presented.  
9
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.  
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) as shown in Diagram 2 using:  
One 52 (10mm x 95mm hex head bolt)  
A.  
B.  
C.  
D.  
E.  
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)  
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S T E P  
9B  
v
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S T E P  
Be careful to assemble all components in the sequence they are presented.  
10  
Low Pulley Cable (107)  
Ball Stop End  
Stamped Eye End  
2670 mm  
NOTE:  
All 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).  
Install 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)  
B.  
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)  
C.  
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.  
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10B  
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S T E P  
Be careful to assemble all components in the sequence they are presented.  
11  
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.  
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.  
A.  
B.  
See Diagram 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)  
C.  
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)  
D.  
E.  
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)  
F.  
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)  
G.  
Two 60 (10mm washer)  
One 70 (10mm nylon lock nut)  
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S T E P  
11B  
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S T E P  
Be careful to assemble all components in the sequence they are presented.  
12  
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.  
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).  
A.  
B.  
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)  
C.  
D.  
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)  
E.  
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 (106)  
as shown using:  
One 55 (10mm x 65mm hex head bolt)  
Two 60 (10mm washer)  
One 70 (10mm nylon lock nut)  
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12  
S T E P  
12B  
31  
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S T E P  
Be careful to assemble all components in the sequence they are presented.  
133  
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.  
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:  
A.  
One 53 (10mm x 45mm hex head bolt)  
Two 60 (10mm washer)  
One 86 (“L” pulley cable plate)  
One 70 (10mm nylon lock nut)  
B.  
C.  
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 Arm (H) as shown using:  
One 58 (10mm x 50mm hex head bolt)  
Two 60 (10mm washer)  
One 70 (10mm nylon lock nut)  
D.  
E.  
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)  
F.  
You can now wrench tighten all the bolts and nuts. Do NOT re-tighten any of the pad bolts.  
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S T E P  
13B  
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Warning, Safety, & Maintenance  
Be sure that all users carefully read and understand all  
warning, safety and maintenance labels on the machine  
before each use. Failure to do so may result in serious injury.  
It is imperative that you retain this Owner’s Manual and be  
sure all warning labels are legible and intact.  
Replacement Owner’s Manuals and labels are available from  
your local dealer or customer service. If you have any  
questions about the operation, set up or maintenance of this  
machine please call our customer service department at:  
1-(800) 556-3113.  
#DWSM-5  
Warning Label for  
Maintenance  
#DWRULE-4  
Warning Label for Rules  
34  
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Warning, Safety, & Maintenance  
CABLES:  
Our products have been carefully designed to  
ensure safe, efficient long term operation.  
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.  
However, 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.  
Visually inspect the cables for fraying, cracking,  
peeling or discoloration.  
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.  
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:  
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.  
Wipe down after every workout.  
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.  
Including maintaining the equipment the  
owner’s responsibility is also to:  
Keep sharp or pointed objects out of your pockets  
Be sure to always provide adequate  
supervision to all end-users.  
NUTS/BOLTS/FASTENERS:  
Periodically inspect all nuts and bolts. Tighten if  
needed. If bolts seem to loosen periodically, use  
Loctite 242 for a long-term cure.  
Be sure to instruct all end-users of proper  
usage.  
Go through a re-tightening sequence periodically  
to ensure that all hardware is properly tensioned.  
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.  
GUIDE RODS:  
Wipe clean with a dust free rag. Lubricate with a  
Silicon or Teflon based lubricant.  
ADJUSTMENTS / LOCKING PINS / TIGHTEN  
ING KNOBS:  
Check all pieces for signs of visible wear or  
damage.  
Check springs in Snap Links and Pop Pins for  
proper tension and alignment.  
If the spring sticks or has lost its rigidity, replace it  
immediately.  
ANTI-SKID SURFACES:  
Replace if they appear worn or become slippery.  
WARNING INSTRUCTION LABELS:  
Inspect and familiarize yourself with all safety  
warnings and other user information on decals.  
36  
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MAINTENANCE  
SCHEDULE  
DAILY  
WEEKLY LATEST DATE ENTRY  
CABLES: CHECK TENSION, END FITTINGS,  
AND COATING.  
CHECK THAT JAM NUT on the selector rod top  
bolt is tight.  
UPHOLSTERY: WIPE DOWN AND DRY.  
CLEAN AND CONDITION.  
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 SLEEVE:  
LUBRICATE AND CLEAN.  
ADJUSTMENTS / LOCKING PINS /  
TIGHTEN KNOBS  
WEIGHT STACK PINS  
WARNING INSTRUCTION LABELS  
SPRING / POP PINS  
ANTI-SKID SURFACES  
HAND GRIPS / ROLLERS  
*Make several copies of this page to keep track of your maintenance.  
You can print more copies of this page by going to:  
FOR CUSTOMER SERVICE:  
1-800-556-3113  
http://www.bodysolid.com/support/powerline/docs.html  
37  
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PHRASES, TERMS, TIPS & 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 LARGE MUSCLES FIRST  
Exercise that primarily uses oxygen to burn fuel at low to moder -  
ate levels of intensity. Running and jogging are examples of  
aerobic exercise.  
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).  
ANAEROBIC  
EXERCISE PROGRAM DURATION  
Exercise that primarily uses the body’s stored fuel for  
energy. Intense weight lifting is an example of an anaerobic exer-  
cise.  
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.  
ATROPHY  
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.  
Decrease of a muscle caused by the decrease in the size of its  
cells because of inactivity.  
BALLISTIC STRETCHING  
HYPERTROPHY  
A stretching technique that involves a bouncing or bobbing move -  
ment during the stretch. The final position is not held. This is not a  
recommended stretching technique.  
Enlargement of a muscle caused by an increase in the size of its cells in  
response to weight training.  
INTENSITY  
BREATHING  
The degree to which the body is worked during exercise.  
Never hold your breath during any part of an exercise. Holding  
your breath may cause severe intra-thoracic  
ISOKINETIC EXERCISE  
pressure and raise blood pressure leading to dizziness, blackout  
or other complications. The rule of thumb is to exhale on exer -  
tion and inhale on the return part of the 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.  
CARDIOVASCULAR  
Referring to the heart, lungs, and other periphery systems involved  
in the transport of oxygen throughout the body.  
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.  
CHALLENGE YOUR MUSCLES  
All 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.  
ISOTONIC EXERCISE  
Shortens and lengthens the muscle through 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.  
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.  
MUSCULAR ENDURANCE  
The ability to perform repetitive muscular contractions against some resis -  
tance.  
CIRCUIT TRAINING  
MUSCULAR STRENGTH  
Exercise stations that consist of various combinations of weight  
training, flexibility, calisthenics, and aerobic  
exercise.  
The maximum force that can be applied by a muscle during a single maxi -  
mum contraction.  
OSTEOPOROSIS  
A decrease in bone density.  
CONCENTRIC MUSCLE ACTION  
The muscle shortens while contracting against resistance.  
PLYOMETRIC EXERCISE  
ECCENTRIC MUSCLE ACTION  
The muscle lengthens while contracting against resistance.  
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.  
EXERCISE FREQUENCY  
Exercise each muscle group 2-3 times per 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.  
38  
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PHRASES, TERMS, TIPS & 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  
REST INTERVAL  
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 time 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.  
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 training 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.  
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.  
ROUTINE  
The specific exercises, sets, reps and weight for a specific body part.  
SET  
PROPER FORM  
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.  
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.  
SMALL MUSCLE GROUP EXERCISE  
Single joint movement and isolation exercises (i.e. bicep curls, tricep  
pressdowns and leg extensions).  
PROPER POSTURE  
SPEED OF MOVEMENT  
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.  
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  
PROPER TECHNIQUE  
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.  
To get the most out of strength training and to reduce the chance of  
injury, use proper weight training techniques. 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.  
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. Talk to a qualified personal trainer,  
health professional or your doctor.  
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.  
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.  
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.  
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.  
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. 1RM 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.  
WORKOUT  
The routine, specific exercises, weights, sets, and reps for one or more  
body parts.  
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NUTRITION  
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.  
Good nutrition is a diet in which foods are  
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 health consequences.  
intake of saturated fats is directly related to  
increased cardiovascular disease. Unsaturated  
fats are typically liquid at room 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.  
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.  
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 innumerable ways to form pro -  
teins, and it is estimated that tens of thousands  
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, of different types of proteins exist in the body. It  
Sodium, on the other hand, is a mineral 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.  
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 55% to 60% of  
the total number of calories consumed come  
from carbohydrates (American Diabetes Asso-  
ciation, Diabetes & Exercise, 1990). It is further  
recommended that 10% or less of the total  
calories consumed come from simple sugars  
like a candy bar.  
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  
one’s 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  
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.  
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  
Follow these basic nutritional guidelines for  
gains in strength and lean muscle mass:  
1. 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.  
2. Minimize your fat intake.  
down by the human digestive system. Although who are training intensely will have an increase  
fiber cannot be digested, it is important in help - in their protein requirements.  
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-  
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 -  
sociation, Diabetes & Exercise, 1990). Excellent drates and proteins. Because of the critical role  
3. Drink a minimum of 10 eight-ounce  
glasses of water each day.  
sources of dietary fiber are grains, vegetables,  
legumes, and fruit.  
vitamins play, it is necessary that they exist in  
proper quantities in the body.  
4. Eat four to six small meals a day, about  
three hours apart. Small meals are more  
easily digested and result in greater  
nutrition absorption.  
5. Avoid eating junk food and fast food.  
6. Time your protein intake of 40-55 grams  
approximately 75 minutes after your  
workout.  
Minerals are inorganic molecules that serve  
a variety of functions in the human body. 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.  
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.  
7. Immediately following your workout,  
replenish your glycogen stores with  
approximately 50-75 grams of  
carbohydrates.  
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  
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  
For more information on nutrition visit your local  
library or book store. There are many excellent  
books available.  
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EXERCISE PRESCRIPTION  
Sets  
Rest Periods Between Workouts  
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 next level of strength training, endurance, and  
muscular development.  
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  
different 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.  
Resistance Used  
Order of Exercise  
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.  
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 impact on the training  
stimulus stress level in a training session.  
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 endurance. 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.  
Scheduling Training  
Finding the time to do it is one of the most difficult aspects  
of a 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.  
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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.  
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.  
As a beginner, one of the most common mis -  
takes is doing too much. Because beginners  
often make good gains quickly, many fall into  
As a beginner, you will find that your gains will  
come quickly. The excitement and enthusiasm  
that comes with these gains may cause you  
the trap of thinking that more is better. This may to spend even more time on your gym. Take  
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.  
it easy! Remember, just as too little exercise  
won’t stimulate muscle growth...too much  
exercise won’t either.  
Another point that is highly recommended is  
the assistance 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.  
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.  
One of the questions most frequently asked is,  
“How much weight should I use?” Determin -  
ing the weight for each exercise will vary from  
person to person. The weight 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.  
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:  
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  
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  
with a weight that can be pressed 30 times with microtears and a build up of lactic acid in the  
ease will not help you achieve any particular  
muscle fibers. This is the result of intense  
goals. Adding the appropriate amount of weight exercise. Muscle soreness can become a  
that will allow you to perform a maximum of 8  
to 12 repetitions will help you obtain the results  
you desire.  
problem when 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.  
• National Strength & Conditioning  
(719) 632-6722  
• American College of Sports Medicine  
(317) 637-9200  
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 a  
sure-fire, one-way trip down the road to injury.  
Making muscles work hard, with proper form is  
the name of the game.  
• National Academy of Sports Medicine  
(312) 929-5101  
Sample Workout Routine When  
Training For STRENGTH  
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  
Exercises  
Leg Press / Squat  
Leg Extension  
Leg Curl  
Reps  
6 to 10  
8 to 12  
8 to 12  
8 to 12  
Sets  
3 or 4  
2 or 3  
2 or 3  
2 or 3  
Now that you understand how to test each sta - Training Program. One of the best beginner’s  
tion for your starting amount of resistance, you  
programs is the three-days-a-week routine. For  
should know which muscles to train first. Train - example, do a whole-body workout on Monday,  
ing the large muscles groups first, such as your Wednesday and Friday. Use the other days for  
rest and recuperation. As previously discussed,  
training your small muscle groups like the arms, you want to start with the large muscle groups  
Calf Raise  
Bench /  
chest, legs, and back, should be done before  
Chest Press  
Incline Press  
Incline Pec Fly  
Lat Pulldown  
Seated Row  
Military Press  
Upright Row  
Bicep Curl  
6 to 10  
8 to 12  
8 to 12  
8 to 12  
8 to 12  
8 to 12  
8 to 12  
8 to 12  
8 to 12  
8 to 12  
2 or 3  
2 or 3  
2 or 3  
2 or 3  
2 or 3  
2 or 3  
2 or 3  
2 or 3  
2 or 3  
2 or 3  
shoulders, and calves.  
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  
Starting with the large muscle groups will help  
you achieve and maintain quicker gains. The  
large muscles groups will require more stimula - weeks in order for your body to establish the  
tion and a higher intensity level than the smaller proper stimulation for growth.  
muscle groups. Training your arms with all-out  
Tricep Pressdown  
Tricep Extension  
Resistance  
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  
Ab Crunch  
Resistance  
Oblique Crunch  
20 to 30  
20 to 30  
2 or 3  
2 or 3  
Rest period between sets should be  
about 60 to 90 seconds.  
than your chest muscles, which will also hold  
back your chest training.  
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COMMON TRAINING MISTAKES  
1.  
2.  
3.  
4.  
5.  
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%.  
6.  
7.  
Overtraining  
It’s 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 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.  
8.  
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.  
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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:  
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 forget to factor in the warm up and  
cool down periods. You may have to modify your  
current lifestyle to accommodate your new schedule.  
It’s very important to include the following basic  
components to achieve successful results:  
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.  
Endurance & Definition  
STRETCHING  
AEROBIC EXERCISE  
Increase Strength  
NUTRITION  
WEIGHT TRAINING  
Power & Muscle Mass  
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DETERMINE YOUR TRAINING METHOD  
Which training method is right for you?  
There are three basic types of  
weight training methods:  
FOR MUSCULAR  
ENDURANCE & 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 POWER  
FOR STRENGTH  
AND MUSCLE MASS  
1. Training for muscular  
endurance and definition  
2. Training for strength  
3. Training for power and  
muscle mass  
This is the method most  
This type of training is the most  
popular of the three and is  
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  
weight. The rest period between  
sets should be from 3 to 4  
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  
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.  
minutes. The prolonged rest  
periods allow ample time for  
recovery between sets.  
recovery before you hit them  
again.  
DESIGNING YOUR PERSONAL ROUTINE  
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.  
FIRST:  
FOURTH:  
You need to decide which of the above  
training methods is best suited to  
accomplish your personal goals.  
Order the exercises in your routine so you  
are working the large muscle groups first  
and the small muscle groups last.  
SECOND:  
FIFTH:  
Study the exercise poster that came with  
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.  
Keep a record! Write down the exercises,  
number of sets, number of reps and the  
amount of resistance (weight).  
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,  
Beginner’s Sample Workout Routine  
When Training For Definition  
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 V-shape 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 using the proper training  
method to achieve your goals.  
Exercise  
Chest Press  
Lat Pulldown  
Shoulder Press 15 to 20  
Tricep Pressdown15 to 20  
Bicep Curl  
Leg Press/Squat 15 to 20  
Leg Extension  
Leg Curl  
Calf Raise  
Ab Crunch  
Reps  
15 to 20  
15 to 20  
Sets  
3 or 4  
3 or 4  
3 or 4  
3 or 4  
3 or 4  
3 or 4  
3 or 4  
3 or 4  
3 or 4  
3 or 4  
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 body the next day.  
Remember to rest each particular muscle  
group 48 hours before working it again.  
15 to 20  
15 to 20  
15 to 20  
15 to 20  
20 to 30  
Rest period between sets should be about  
30 seconds.  
45  
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EXERCISE TIPS  
Listed below are 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.  
TRAPS  
BICEPS / FOREARMS  
A two-headed muscle, the biceps’  
primary focus is to flex your elbow  
and supinate your wrist. The  
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  
glutes)  
CHEST  
A signature muscle of a strong  
upper back, well-developed traps  
help prevent neck injury. Shrug  
movements should be done with  
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  
ability to build your biceps peak is  
heavy weights in a straight up-and- largely genetic, but exercises that  
down motion.  
STRAIGHT BAR SHRUG  
DUMBBELL SHRUG  
BEHIND THE BACK SHRUG  
UPRIGHT ROW  
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  
DECLINE PRESS  
PEC FLY  
INCLINE FLY  
DECLINE FLY  
CABLE CROSSOVER  
DIPS  
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.  
WRIST CURL  
REVERSE WRIST CURL  
SHOULDERS  
The shoulder joint, which 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.  
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.  
HAMSTRINGS  
PULL UP  
UPRIGHT ROW  
LAT PULLDOWN  
SEATED ROW  
BENT OVER ROW  
HIGH ROW  
REVERSE GRIP PULLDOWN  
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.  
SHOULDER PRESS  
BEHIND THE NECK PRESS  
FRONT DELTOID RAISE  
LATERAL (SIDE) DELTOID RAISE  
BENT-OVER LATERAL DELTOID  
RAISE  
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  
DEADLIFT  
STIFF-LEGGED DEADLIFT  
GOOD MORNING  
LYING LEG CURL  
SEATED LEG CURL  
TRICEPS  
REVERSE PEC-FLY  
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. 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  
ONE-LEGGED STANDING LEG  
CURL  
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.  
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  
PULL UP  
UPRIGHT ROW  
LAT PULLDOWN  
SEATED ROW  
DIPS  
BENT OVER ROW  
HIGH ROW  
REVERSE GRIP PULLDOWN  
46  
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ANATOMY CHART  
47  
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FITNESS GOAL  
48  
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EXERCISE LOG  
49  
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EXERCISE LOG  
50  
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EXERCISE LOG  
51  
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STRETCHING  
The 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 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 90% 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 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.  
52  
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STRETCHING  
UPPER BACK  
Cross Arm in Front of Chest  
MUSCLE(S) AFFECTED: latissimus dorsi and teres major  
1.  
2.  
3.  
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.  
Stretching the  
upper back  
4.  
Hold for 10 seconds.  
5.  
Repeat with the left arm.  
UPPER BACK  
Arms Straight Up Above Head (Pillar)  
Stretching the  
shoulders,  
chest and  
MUSCLE(S) AFFECTED: latissimus dorsi and wrist flexors  
upper back  
1.  
Stand with arms in front of torso, fingers interlocked with palms  
facing each other.  
2.  
3.  
4.  
5.  
Slowly straighten the arms above the head with palms up.  
Continue to reach upward with hands and arms.  
While continuing 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  
Stretching the  
lower back  
and sides  
1.  
Sitting with legs straight and upper body nearly vertical, place  
right foot on left side of left knee.  
2.  
3.  
4.  
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.  
5.  
6.  
Repeat with left leg.  
LOWER BACK  
Semi-Leg Straddle  
Stretching the  
lower back  
from seated  
position  
MUSCLE(S) AFFECTED: spinal erectors  
1.  
2.  
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.  
3.  
Lean forward from waist and reach forward with extended arms.  
Hold position for 10 to 15 seconds.  
4.  
Bending and relaxing legs decreases hamstring involvement and  
increases lower back stretch.  
53  
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STRETCHING  
SIDES  
Side Bend with Straight Arms  
MUSCLE(S) AFFECTED: external oblique,  
latissimus dorsi and serratus anterior  
1.  
2.  
3.  
4.  
Stand with feet 14 to 16 inches apart.  
Interlace the fingers with palms facing each other.  
Reach upward with straight arms.  
Keeping arms straight, lean from waist to left side.  
Do not bend knees.  
Stretching the  
sides, upper  
back and  
shoulders  
5.  
6.  
After moving as far as possible, hold for 10 seconds.  
Repeat to the left side.  
SHOULDER  
Seated Lean-Back  
Stretching  
shoulders joints  
MUSCLE(S) AFFECTED: deltoids and pectoralis major  
1.  
Sitting with legs straight and arms extended, place palms on floor  
about 12 inches behind hips.  
2.  
3.  
4.  
Point fingers away (backward) from body.  
Slide hands backward and lean backward.  
Hold for 10 seconds.  
CHEST  
Straight Arms Behind Back  
Stretching the  
chest  
MUSCLE(S) AFFECTED: deltoids and pectoralis major  
1.  
2.  
3.  
4.  
5.  
6.  
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.  
54  
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STRETCHING  
POSTERIOR OF THIGH  
Stretching the  
hamstrings with  
emphasis on  
insertion of the  
hamstrings and  
calves.  
Sitting Toe Touch  
MUSCLE(S) AFFECTED: hamstrings,  
spinal erectors and gastrocnemius  
1.  
2.  
Sit with the upper body nearly vertical and legs straight.  
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.  
3.  
4.  
Grasp ankles and continue to pull chest towards legs. Hold for 10  
seconds.  
5.  
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  
groin.  
Butterfly  
MUSCLE(S) AFFECTED: adductors and sartorius  
1.  
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.  
2.  
3.  
4.  
5.  
55  
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STRETCHING  
GROIN  
Straddle (Spread Eagle)  
MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors,  
adductors and sartorius  
Stretching the  
hamstring and groin  
with emphasis on  
insertion of the  
hamstrings and  
calves.  
1.  
2.  
Sit with the upper body nearly vertical and legs straight, and  
spread legs as far as possible.  
With right hand, grasp toes of right foot and pull on toes slightly,  
while pulling chest toward right leg. Hold for 10 seconds.  
Release toes and relax foot.  
3.  
4.  
Grasp ankle and continue to pull chest toward right leg. Hold for  
10 seconds.  
5.  
Point toes away from body and continue to pull chest toward right  
leg. Hold for 10 seconds.  
6.  
7.  
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  
with emphasis on the  
upper portion.  
Stretching the groin,  
lower back and  
hamstring.  
56  
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STRETCHING  
POSTERIOR OF LOWER LEG  
Step Stretch  
MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon  
1.  
2.  
3.  
4.  
5.  
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.  
6.  
7.  
For a more intense and individualized stretch, perform this stretch  
with one leg at a time.  
Stretching the calves  
standing on a step.  
Stretching the  
achilles tendon by  
lowering the heel.  
Preparing to stretch  
the achilles tendon by  
slightly bending the  
knee.  
57  
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MAINFRAME PARTS LIST  
PART #.  
QTY.  
KEY #.  
DESCRIPTION  
A
B
1
1
1
1
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2
2
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1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
2
2
1
1
2
1
2
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71751018  
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70566104  
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71751019  
70566020  
70566021  
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70566026  
70566014  
70566015  
70566028  
71101040  
70566027  
70544022  
71751002  
71751006  
71751009  
71751001  
71751011  
LOWER MAIN FRAME  
REAR LEG  
C
REAR UPRIGHT  
D
UPPER MAIN FRAME  
REAR UPPER BEAM  
WEIGHT STACK RISER  
GUIDE ROD  
E
F
G
H
FUNCTION TRAINING ARM  
FRONT FOOT PLATE  
LEG EXTENSION ARM  
SEAT PAD FRAME  
J
K
L
M
N
BACK PAD FRAME  
BACK PAD ADJUSTMENT  
STABILIZING LEG  
P
Q
PRESS ARM PIVOT  
R
PRESS ARM  
S
RIGHT HANDLE  
T
LEFT HANDLE  
U
PRESS ARM PULLEY COVER  
UPPER FLOATING PULLEY BRACKET  
AB CRUNCH PULLEY BRACKET  
LAT BAR  
V
W
X
Y
LOW ROW BAR  
AA  
AB  
AC  
AD  
AE  
AF  
AG  
BACK/SEAT PAD  
FLOATING PULLEY BRACKET  
PULLEY BRACKET ASSEMBLY  
PULLEY BRACKET  
FUNCTIONAL TRAINING ARM PULLEY BRACKET  
DOUBLE PULLEY BRACKET  
METAL SPACER  
58  
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HARDWARE LIST  
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QTY.  
KEY #.  
DESCRIPTION  
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2
2
4
18  
1
2
2
8
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2
4
2
1
18  
12  
1
6
2
2
4
2
6
4
6
6
1
6
1
2
1
1
2
1
1
1
1
2
10202530368  
10202530267  
70566066  
END CAP 45mm*45mm  
2
END CAP 50mm*50mm  
3
PULLEY SPACER Φ14mm*1.5mm*40mm  
PULLEY Φ110mm*Φ88mm*18mm  
SHAFT Φ20mm*250mm  
4
10202460029  
70566024  
5
6
10209010009  
10202020009  
10201040007  
10205020169  
10205020168  
10202530269  
10202030028  
10202530372  
10209010019  
10202460032  
70566023  
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END CAP 50mm*25mm*1.5mm  
ALLEN SCREW 8mm*10mm FULL THREAD  
RUBBER GRIP Φ30mm*3.5mm*140mm  
RUBBER GRIP Φ23mm*5mmT*140mm  
ROUND END CAP Φ32mm  
7
8
9
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11  
12  
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26  
27  
28  
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30  
31  
32  
33  
34  
35  
36  
37  
ROUND END CAP Φ34mm*22mm  
ROUND POP PIN Φ18mm*74mm  
PULLEY SPACER Φ16mm*Φ10mm*31mm  
PULLEY Φ90mm*Φ75mm*18mm  
SHAFT Φ16mm*200mm  
10202530370  
10205020127  
10202340012  
10202180007  
10209030101  
10205010090  
10202530369  
10202530087  
10202530100  
10202530366  
10209100002  
10209100002  
10205030471  
10209030095  
70544009  
END CAP 80mm*40mm  
RUBBER COVER Φ14mm*T2mm*170mm  
RUBBER STOP Φ38mm*58mm  
PLASTIC BUSHING 60mm*50mm*27mm  
T-SHAPED POP PIN Φ12.5mm*68mm  
FOAM ROLLER Φ23mm*T35*200mm  
END CAP 50mm*25mm  
PLASTIC ROLLER END CAP Φ66mm*21.8mm*35mm  
PLASTIC WASHER Φ60mm*Φ26mm*30mm  
T-SHAPED POP PIN Φ25mm*65mm*Φ10mm*18mm  
SNAP LINK Φ8mm  
LOGO BASE  
RUBBER DONUT Φ61mm*Φ19mm*19.5mm  
WEIGHT STACK PIN Φ10mm*121mm  
SELECTOR ROD  
10202530231  
70544010  
SHAFT COLLAR Φ37mm*Φ20mm*35mm  
CABLE END SHAFT  
70544012  
SELECTOR ROD TOP BOLT  
10201030015  
10216000008  
10201050009  
ALLEN HEAD BOLT 10mm*45mm  
TOP PLATE 10lbs  
ALLEN SCREW 6mm*6mm FULL THREAD  
59  
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HARDWARE LIST  
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QTY.  
KEY #.  
DESCRIPTION  
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39  
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3
10201020127  
70566016  
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FOAM ROLLER BAR Φ25mm*450mm  
ACORN CAP NUT 6mm  
2
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10205020063  
10205010137  
10205020064  
70566025  
1
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LAT BAR PAD Φ26mm*T22mm*125mm  
RUBBER GRIP Φ24mm*3mmT*160mm  
SHAFT Φ12mm*75mm  
2
1
2
1
4
10202530367  
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10114000061  
71751026  
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2
JAM NUT 10mm  
2
BRONZE BUSHING Φ16mm*Φ10mm*11mm  
CHAIN Φ6mm  
0.5606  
2
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  
2
11  
11  
1
11  
4
2
4
1
56  
2
WASHER 8mm*24mm  
4
SPRING LOCK WASHER 8mm  
SPRING LOCK WASHER 12mm  
SPRING LOCK WASHER 10mm  
WASHER 8mm  
1
1
4
2
RETAINING RING  
1
ALLEN SCREW 4mm*8mm FULL THREAD  
CROSSED BOLT 6mm*12mm  
2
46  
1
NYLON LOCK NUT 10mm  
JAM NUT 12mm  
1
END CAP 70mm*30mm  
2
LEG EXTENSION BUSHING  
2
HAND STRAP  
1
71101098  
AB STRAP  
60  
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HARDWARE LIST  
PART #.  
QTY.  
KEY #.  
DESCRIPTION  
84  
85  
2
10209010007  
71751020  
BUSHING Φ21.5mm*Φ12mm*14mm  
"L" PULLEY CABLE PLATE  
"L" PULLEY CABLE PLATE  
PRESS ARM BRONZE BUSHING  
WEIGHT STACK PLATE 10lbs  
P2 LOGO  
1
86  
3
71751021  
87  
4
10114000070  
88  
15/20  
92  
1
1
2
1
1
1
5
2
2
4
2
1
1
1
1
1
10301080810  
10202140004  
70566072  
93  
PLASTIC BUSHING  
94  
PULLEY SPACER  
95  
10201010210  
10201150009  
10201130040  
10201010187  
10201020091  
10114000007  
10201130037  
10201190009  
10212010071  
10212010074  
10212010096  
10212010094  
10212010095  
HEX HEAD BOLT 12mm*135mm PARTIAL THREAD  
NYLON LOCK NUT 12mm  
96  
97  
WASHER 12mm  
98  
HEX HEAD BOLT 10mm*110mm PARTIAL THREAD  
ALLEN HEAD BOLT 10mm*20mm  
BRONZE BUSHING  
99  
100  
101  
102  
103  
104  
105  
106  
107  
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  
61  
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—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  
POWERLINE  
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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  
Last Name  
ITEM NO.  
Street  
City  
Apt. No.  
Zip Code  
ITEM  
NAME  
State  
DATE OF  
PURCHASE  
Phone  
Country  
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Where did you purchase this  
product from?  
1.  
How did you learn of this  
product?  
5.  
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TV  
Friend  
Radio  
Print ad / Flyer  
Catalog  
Who will use this product?  
2.  
3.  
In Store Display  
Salesperson  
% Male  
% Female  
Other  
Age of product user?  
Under 24  
25-34  
45-54  
Why did you choose our  
product?  
6.  
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55-64  
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Over 65  
35-44  
Quality  
Brand Name  
Price / Value  
Warranty  
Household Income?  
Under $15,000  
4.  
Features  
$45,000 - $60,000  
Appearance / Style  
Design / Function  
$15,000 - $30,000  
$60,000 - $75,000  
$75,000 Plus  
Other  
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$30,000 - $45,000  
Signature  
#00223  
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FROM:  
Name:  
Address:  
City:  
PLACE  
STAMP  
HERE  
Apt#:  
Zip Code:  
State:  
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