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STRETCHING STRETCHING STRETCHING WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN WARM-UP/COOL-DOWN POSTERIOR OF LOWER LEG Step Stretch MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon 1. Have ready a step or board 3 to 4 inches high. 2. Place balls of both feet on the step or board, 1 inch from its edge. 3. With straight legs, lower heels as far as posible. 4. Hold for 10 to 15 seconds. 5. 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. 6. Hold for 10 to 15 seconds. 7. For a more intense and individualized stretch, perform this stretch with one leg at a time. Stretching the calves standing on a step 86 Preparing to stretch the achilles tendon <strong>by</strong> slightly bending the knee Stretching the achilles tendon <strong>by</strong> lowering the heel
BUILD THE ULTIMATE FITNESS CENTER with Vertical Knee Raise / Dip / Push-Up / Chin Machine #VKR82 Accessories Olympic Weight Tree #WT46 Strength Training Time Clock #STT45 40" Wide 3-Tier Dumbbell Rack #WDR363 Cardio from Decathlon Treadmill #ETDEC 100% Covered 87 45°Hyperextension Machine #WHYP45 Elliptical Machine #ETX4.0 Rubber Flooring #RF46 LIFETIME WARRANTY CALL NOW FOR THE DEALER NEAREST YOU 1-800-833-1227
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yBody-Solid® Assembly Instructions
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T o t a l B o d y W o r k o u t D V
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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
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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
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13 STEP 2
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15 STEP 3
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17 STEP 4
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19 STEP 5
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21 STEP 6
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23 STEP 7
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25 STEP 8
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27 STEP 9
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29 10 STEP
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31 11 STEP
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33 12 STEP
Page 37 and 38: 35 There are two small allen set sc
Page 39 and 40: 37 14 STEP
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 87: STRETCHING STRETCHING STRETCHING WA
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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