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STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN NECK Look Right and Left MUSCLE(S) AFFECTED: sternocleidomastoid 1. Stand or sit with head and neck upright. 2. Turn head to the right using a submaximal concentric contraction. Hold for 10 seconds. 3. Turn head to the left using a submaximal concentric contraction. Hold for 10 seconds. NECK Flexion and Extension MUSCLE(S) AFFECTED: sternocleidomastoid, suboccipitals and splenii 1. Standing or sitting with head and neck upright, flex neck anteriorly (forward) <strong>by</strong> tucking chin in toward the chest; hold for 10 seconds. 2. If the chin touches the chest, try to touch lower on the chest with the chin. 3. Extend neck posteriorly (backward) <strong>by</strong> trying to touch the head to the trapezius; hold for 10 seconds. SHOULDER Straight Arms Behind Back MUSCLE(S) AFFECTED: deltoids and pectoralis major 1. Standing, place both arms behind back. 2. Interlock fingers with palms facing each other. 3. Straighten arms fully. 4. Slowly raise the straight arms. 5. Hold for 10 to 15 seconds. 6. Keep head upright and neck relaxed. Neck extension 80 Neck flexion Rotational flexion of the neck Stretching shoulder joints—standing
STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN SIDES Side Bend with Straight Arms MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior 1. Stand with feet 14 to 16 inches apart. 2. Interlace the fingers with palms facing each other. 3. Reach upward with straight arms. 4. Keeping arms straight, lean from waist to left side. Do not bend knees. 5. After moving as far as possible, hold for 10 seconds. 6. Repeat to the left side. SIDES Side Bend with Bent Arm MUSCLE(S) AFFECTED: external oblique, latissimus dorsi, serratus anterior and triceps 1. Stand with feet 14 to 16 inches apart. 2. Flex right arm and raise elbow above head. 3. Reach the right hand down toward the left shoulder. 4. Grasp the right elbow (just above the elbow) with the left hand. 5. Pull the elbow behind head. 6. Keeping arm bent, lean from waist to left side. 7. Do not bend knees. 8. After moving as far as possible, hold for 10 to 15 seconds. 9. Repeat with the left arm. ANTERIOR OF THIGH AND HIP FLEXOR Side Quadricep Stretch MUSCLE(S) AFFECTED: quadriceps and iliopsoas 1. Lie on left side with both legs straight. 2. Place left forearm flat on floor and upper arm perpendicular to floor. 3. Place left forearm at 45° angle with torso. 4. Flex right leg with heel of right foot moving toward buttocks. 5. Grasp front of ankle with right hand and pull toward buttocks. WARNING: Do not pull on ankle so hard that pain or discomfort is felt in knee. 6. Move knee backward and slightly upward. The stretch occurs not so much from the excessive flexion of the knee but from moving the knee back and slightly up. 7. Hold for 10 to 15 seconds. 8. Repeat with the left leg. 81 Stretching the sides, upper back and shoulders Stretching the sides, triceps and upper back Stretching the quadriceps on side
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yBody-Solid® Assembly Instructions
Page 3 and 4:
T o t a l B o d y W o r k o u t D V
Page 5 and 6:
E X M 3 7 0 0 G L P S R e f e r e n
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B e f o r e Y o u B e g i n Thank y
Page 9 and 10:
S a f e t y G u i d e l i n e s Suc
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mm Inch A s s e m b l y I n s t r u
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11 STEP 1
Page 15 and 16:
13 STEP 2
Page 17 and 18:
15 STEP 3
Page 19 and 20:
17 STEP 4
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19 STEP 5
Page 23 and 24:
21 STEP 6
Page 25 and 26:
23 STEP 7
Page 27 and 28:
25 STEP 8
Page 29 and 30:
27 STEP 9
Page 31 and 32: 29 10 STEP
Page 37 and 38: 35 There are two small allen set sc
Page 41 and 42: Start at high pulley station by ins
Page 43 and 44: Short Cable Leg Extension Cable 41
Page 45 and 46: Pec Dec Cable 43 17 STEP
Page 47 and 48: Ab Crunch Cable 45 18 STEP
Page 49 and 50: Low Pulley Cable 47 Low Pulley Cabl
Page 51 and 52: Leg Press Cable 49 20 STEP
Page 53 and 54: B. Rubber Stop (42) Tighten 51 NOTE
Page 55 and 56: NOTE 1 Apply weight stack numbers t
Page 57 and 58: 2. 1. Adjust Upper Back Pad (ZA) (R
Page 59 and 60: Adjust Pec Dec Arm (AK) or (AP) ! W
Page 61 and 62: Warning Safety and Maintenance of C
Page 63 and 64: MAINTENANCE SCHEDULE DAILY WEEKLY L
Page 65 and 66: PHRASES, TERMS, TIPS & GUIDELINES S
Page 67 and 68: EXERCISE PRESCRIPTION Sets Sets are
Page 69 and 70: COMMON TRAINING MISTAKES 1. Lack of
Page 71 and 72: DETERMINE YOUR TRAINING METHOD Ther
Page 73 and 74: ANATOMY CHART FRONT VIEW Neck Omohy
Page 75 and 76: WEIGHT TRAINING EXERCISE LOG S = Se
Page 77 and 78: WEIGHT TRAINING EXERCISE LOG S = Se
Page 79 and 80: STRETCHING STRETCHING STRETCHING WA
Page 81: STRETCHING STRETCHING STRETCHING WA
Page 89 and 90: BUILD THE ULTIMATE FITNESS CENTER w
Page 91 and 92: EXM3700GLPS WORKOUT Standing Bicep
Page 93 and 94: Top Plate 1 2 3 4 5 6 7 8 9 10 11 1
Page 95 and 96: E X M 3 7 0 0 G L P S P a r t s L i
Page 97 and 98: E X M 3 7 0 0 G L P S H a r d w a r
Page 99 and 100: O b t a i n i n g S e r v i c e Ple
Page 101 and 102: mm Inch E X M 3 7 0 0 G L P S H A R
Page 103 and 104: BACK WEIGHT STACK SHROUD WEIGHT STA
Page 105 and 106: EXPLODED VIEW DIAGRAM E X M 3 7 0 0
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