Body-solid G9S Manual
Body-solid G9S - Assembly, size: 4.7 MB
This multi-station workhorse provides health club quality strength training for up to three people simultaneously (with optional GKR9). The G9S features a multi-function Press Arm Station for bench press, incline press, shoulder press and chest supported mid row exercises. The Perfect PecTM Station with fully adjustable range of motion allows users to achieve deeper muscle penetration for faster, more defined results. The Leg Press / Calf Press Station operates on a 2 to 1 weight ratio giving th... Read more
Brand: Body Solid
Part Number: G9S
UPC: 0638448000711, 638448000711
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User reviews and opinions
|neilujnoilleb||6:20pm on Tuesday, October 26th, 2010|
|This was not an IPOD touch. Cheap MP3 player.This was a xmas present that I will have to buy elsewhere. This is an AMAZING product. It plays music,videos.|
|Willem||12:18pm on Sunday, August 29th, 2010|
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|This screen protector is definitely worth the extra money. Although I thought installation was going to be stressful, it was actually pretty easy. Great product, reduces glare. Significantly decreases fingerprints on screen. Actually very easy to apply to screen.|
|importru||1:09pm on Saturday, August 14th, 2010|
|About one and a half years ago, I purchased the iPod Touch 2nd Generation, with 8 gigabytes. At first, It felt awkward to have. I am a total e-book freak, initially using Amazon Kindle. But after getting hold of this "Small Wonder" .|
|Kai Backman||11:37pm on Wednesday, August 11th, 2010|
|great antiglare film I purchased this film for my 4th generation itouch and have been very pleased with it. I love it! I thought it would be difficult to apply, but it was not. No bubbles or any other problems. I recommend it.|
|VanessaRay||1:05pm on Sunday, July 4th, 2010|
|The iPod touch 32 GB: Hi, the iPod touch is a really great device. This iPod has many features and works great. The 32GB iPod is an audio player with the ability to play MP3/MP4, AIFF audio and audio files.|
|J.K.V||9:53pm on Thursday, July 1st, 2010|
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Comments posted on www.ps2netdrivers.net are solely the views and opinions of the people posting them and do not necessarily reflect the views or opinions of us.
K N O W
Y O U R
High Pulley 100%
Press Arm Adjustment
Mid Pulley 100%
Press & Mid Row Handles 100%
Leg Press 200%
Adjustable Back Pad
Pec Dec 50%
Lat Hold Down Rollers
Adjustable Seat Pad
Low Pulley 100%
Leg Extension & Leg Curl 150%
Percentages indicate weight ratios. Examples: When using high pulley, 100 lbs. would equal 100 lbs. of actual weight resistance. When using leg developer, 100 lbs. would equal 50 lbs. of actual weight resistance.
SAMPLE EXERCISE PROGRAMS A. Exercise your complete body every other day, up to three times a week. The one day rest enables your body to recover from the previous workout. B. Alternate your daily workouts. One day isolate the upper body exercises, and the next day perform the lower body exercises.
It is important to rst establish specic 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. For maximum results, follow a complete tness program that includes proper nutrition, aerobic exercise and strength training.
SAMPLE TRAINING METHODS 1. 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 denition 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. 2. FOR STRENGTH: This type of training is the most popular of the three and is designed specically 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 repetition and 2 to 3 sets. The rest period between sets should be from 60 to 90 seconds. This allows a degree of muscle recovery before you hit them again. 3. FOR POWER & MUSCLE MASS: This is the method most often used by bodybuilders and is recommended only for the intermediate and advanced lifter. The weights used are heavy this shocks the muscles and stimulates a more rapid increase in muscle size. Usually exercises are performed for 2 to 6 repetitions and 3 to 4 sets using very heavy weight. The rest period between sets should be 3 to 4 minutes. The prolonged rest periods allow ample time for recovery between sets.
A repetition is dened as one complete movement from the starting position, through the full range of motion, and back to the starting position. A set is dened as a series of continuous repetitions. Start your exercise program conservatively. Select a weight for each exercise that is easily performed for the full range of motion. Learn to feel your bodys responses and change your program and training method accordingly. See Owners Manual for more information.
Deltoids Pectorals Biceps Rectus Abdominus
Trapezius Teres Major
Triceps Latissimus Dorsi
Brachialis Obliques Wrist & Forearm Flexors Abductors
Gluteus Maximus Hamstrings Abductors
Consult your physician before beginning any exercise program. Always warm up your muscles before starting a workout by doing at least 5 to 15 minutes of cardiovascular exercise. Then do an 8 to 12 minute stretching routine. Stretch slowly (without bouncing) and hold each stretch for at least 10 seconds. 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 program. Use proper form. Maintain proper spinal alignment and head positioning throughout your workout. Focus on only working the muscle group 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 the entire range of motion. Breath properly. Exhale during the pressing action and inhale upon returning to the start position. Do not hold your breath during any part of an exercise. Be sure that all users carefully read and understand all warning, safety and maintenance labels on the machine before each use. It is absolutely necessary that you familiarize yourself and all others with the proper operation of this machine prior to use. Avoid the risk of injury by remaining within your limits.
1. 2. 3. 4. Make sure that all users read and understand the Owners Manual, all warning labels and all decals on this machine prior to use. Please use all precautionary measures necessary for safety. Keep observers (especially children) at a safe distance away from the machine while in operation. Do not allow children to play on or around the machine at any time. Carefully inspect the machine before each use. Check that all nuts, bolts, pop pins and adjustment points are in place and fully tightened. Replace worn parts immediately. Cable inspection should performed daily. Cables are wear items. It is your responsibility to prevent unexpected breakage. Replace any damaged or worn cable immediately. Do not allow the machine to be used until damaged or worn cables are replaced. Using a machine with a suspect cable can result in serious injury. See Owners Manual for more information. Always stay clear of all weights and all moving parts when machine is in use. Obtain assistance to free any jammed parts. Never attempt to free a jammed part by yourself. Maintain a regular routine of preventative maintenance. For your own safety, do not begin any exercise program without proper instruction. See Owners Manual for more information.
5. 6. 7.
w w w. b o d y s o l i d. c o m
Horizontal Grip Chest Press
Standing Shoulder Press
Front Deltoid Raise
Lat Pull Down
Chest Supported Mid Row
Triceps Press Down
Resistance Ab Crunch
Standing Leg Curl
Perform over 40 exercises on the Body Solid G9S Selectorized Home Gym. For more information on exercises see your owners manual, the Total Body Workout DVD, or visit our website.
FREE TOTAL BODY WORKOUT DVD WITH GYM PURCHASE!
Copyright 2006. Body-Solid, Inc. All rights reserved. Body-Solid reserves the right to change design and specications when we feel it will improve the product. Body-Solid machines maintain several patented and patent pending features and designs. All rights reserved on all design patents and utility patents. For further information, contact Body-Solid, Inc. 1900 South Des Plaines Avenue, Forest Park, IL 60130 USA Phone: 1-708-427-3555 Fax: 1-708-427-3556 Web: www.bodysolid.com
BODY-SOLIDS NEW LINE OFFERS COST-EFFECTIVE, EASY WAY TO GAIN FITNESS BENEFITS OF A PROFESSIONAL GYM IN YOUR HOME
Body-Solid, Inc. has rolled out an extensive line-up of exercise equipment for winter 07. New products from the Body-Solid home gym and strength-training lines, as well as Endurance cardio machines, make it easy for consumers to bring the benets of the club into their homes. Engineered to deliver results for users of all sizes and tness levels, Body-Solid equipment is designed to t a wide variety of space requirements and budgets. With a long-standing commitment to high-quality, technically advanced tness equipment at a great value, BodySolid products deliver real performance without unnecessary additions that only increase the price. Offering consumers these key benets for the past 18 years has earned the company a solid leadership position in the tness arena. In addition, Body-Solid and Endurance machines are backed by a unique In-Home Lifetime Warranty, and the company boasts one of the highest customer service ratings in the industry. Equipment Highlights Body-Solid s marquee line of over 17 award-winning, best-value home gyms and freeweight equipment is fully adjustable and loaded with comfort features. From strength training and conditioning to bodybuilding and cross training, this line helps both men and women to achieve their tness goals. New and noteworthy products: Rated a Consumer Guide Best Buy, the G6B Home Gym offers a space-saving design with a nocable-change system for easy use and convenience, and it delivers more than 12 exercises for a total body workout. Body-Solids patented Bi-Angular converging press arm system replicates a free weight dumbbell press, resulting in 25 percent greater muscle interaction. The press and leg developer stations feature Body-Solids trademark SmoothGlide Bearing System with biomechanically accurate pivot points for friction-free movement. (Suggested retail price: $2,499) GDCC 200/250 series of commercial rated Functional Trainers is offered in several congurations: a multi-functional trainer, a traditional cable crossover and a stand-alone single cable column. (Suggested retail price: $1,699 for either the 200 or 250 model) Series 7 Smith Gym is a state-of-the-art muscle-building system designed on a precise seven-degree angle to provide natural upper and lower body exercise movement. The linear ball bearing system enhances safety and control. (Suggested retail price: $2,799) GIOT (Inner/Outer Thigh) & GLP (Leg Press) are now available with stand-alone weight stacks that feature an innovative space-saving design, allowing these popular home gym attachments to become individual stations. (Suggested retail prices: $1399 for the GIOTSTK and $1299 for the GLPSTK) GAB 300 Semi-Recumbent Abdominal Bench is plate-loaded and isolates both upper and lower abs in three unique movements. (Suggested retail price: $429)
S. D e s P l a i n e s A v e n u e F o r e s t P a r k , I L 0 U S A T: 8. 7. F : 8. 7. w w w. b o d y s o l i d. c o m
Body-Solids Endurance cardio equipment combines club-style features and commercial performance in premiere tness machines created for in-home workout enthusiasts. Standout products in the 13-piece line of exercise bikes, ellipticals, and treadmills: E7 & E7HRC Ellipticals are built to provide a uid, natural motion and a superior cardio workout in the comfort and convenience of the home. Users are challenged with 15 levels of smooth, magnetic resistance to achieve peak cardio efciency and incorporate upper body movements. (Suggested retail prices: $1,999 for the E7 and $2,499 for the E7HRC) T10 HRC Treadmill is an ideal choice for all tness levels with 25 state-of-the-art workout programs. This commercial rated treadmill features a powerful 3.0 horsepower motor, an extra large running surface, and one-touch speed adjustments. (Suggested retail price: $2,999) The company has also added a range of functional upgrades and aesthetic improvements, including a new ergonomically correct, multi-grip, press-arm system on two of the most popular Body-Solid home gymsthe G5S and the G9S. New graphic panel enhancements on all Endurance cardiovascular machines offer user-friendly controls and operation. Delivering a rare blend of quality, value and versatility, Body-Solid and Endurance equipment lines are available in tness specialty retailers, sporting goods stores and commercial outlets. www.bodysolid.com ###
For more information and to request products, contact: Carey Kerns, Public Relations, Body-Solid, Inc. 503.239.3758, email@example.com
Body-Solid is a registered trademark and Endurance and SynchroStride are trademarks of Body-Solid, Inc.
This multi-station workhorse provides health club quality strength training for up to three people simultaneously (with optional GKR9). The G9S features a multi-function Press Arm Station for bench press, incline press, shoulder press and chest supported mid row exercises. The Perfect PecTM Station with fully adjustable range of motion allows users to achieve deeper muscle penetration for faster, more defined results. The Leg Press / Calf Press Station operates on a 2 to 1 weight ratio giving the G9S the awesome capacity of a 420 lb leg press! The non-slip, rubber encased foot plate is constructed of heavy-gauge steel for safe operation during the most intense workouts.
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