Body Solid Home Gym FID 46 User Manual

Body-Solid

F I D 4 6

F l a t / I n c l i n e / D e c l i n e

B e n c h

Table of Contents

SSaaffeettyyIInnssttrruuccttiioonnss .................................. pp..33

Safety Instructions . . . . . . . . . . . . . . . . . p. 3

SSaaffeettyyIInnssttrruuccttiioonnss .................................. pp..33

AAsssseemmbbllyyIInnssttrruuccttiioonnss ........................ pp..33--1100

Assembly Instructions . . . . . . . . . . . . p .3-10

AAsssseemmbbllyyIInnssttrruuccttiioonnss ........................ pp..33--1100

WWaarrnniinngg,,SSaaffeettyy&&MMaaiinntteennaannccee ............ pp..1111

Warning, Safety & Maintenance . . . . . . p. 11

WWaarrnniinngg,,SSaaffeettyy&&MMaaiinntteennaannccee ............ pp..1111

SSaaffeettyyGGuuiiddeelliinneess .................................. pp..1122

Safety Guidelines . . . . . . . . . . . . . . . . . p. 12

SSaaffeettyyGGuuiiddeelliinneess .................................. pp..1122

PPhhrraasseess,,TTeerrmmss,,TTiippss&&GGuuiiddeelliinneess ....pp..1133--1144

Phrases, Terms, Tips & Guidelines . .p. 13-14

PPhhrraasseess,,TTeerrmmss,,TTiippss&&GGuuiiddeelliinneess ....pp..1133--1144

NNuuttrriittiioonn ..................................................pp..1155

Nutrition . . . . . . . . . . . . . . . . . . . . . . . . .p. 15

NNuuttrriittiioonn ..................................................pp..1155

EExxeerrcciisseePPrreessccrriippttiioonn ..............................pp..1166

Exercise Prescription . . . . . . . . . . . . . . .p. 16

EExxeerrcciisseePPrreessccrriippttiioonn ..............................pp..1166

TTrraaiinniinnggTTiippss ..........................................pp..1177

Training Tips . . . . . . . . . . . . . . . . . . . . .p. 17

TTrraaiinniinnggTTiippss ..........................................pp..1177

CCoommmmoonnTTrraaiinniinnggMMiissttaakkeess ....................pp..1188

Common Training Mistakes . . . . . . . . . .p. 18

CCoommmmoonnTTrraaiinniinnggMMiissttaakkeess ....................pp..1188

SSeettttiinnggUUppYYoouurrPPeerrssoonnaallPPrrooggrraamm ..........pp..1199

Setting Up Your Personal Program . . . . .p.19

SSeettttiinnggUUppYYoouurrPPeerrssoonnaallPPrrooggrraamm ..........pp..1199

DDeetteerriinneeYYoouurrTTrraaiinniinnggMMeetthhoodd................pp..2200

Deterine Your Training Method . . . . . . . .p. 20

DDeetteerriinneeYYoouurrTTrraaiinniinnggMMeetthhoodd................pp..2200

EExxeerrcciisseeTTiippss ..........................................pp..2211

Exercise Tips . . . . . . . . . . . . . . . . . . . . .p. 21

EExxeerrcciisseeTTiippss ..........................................pp..2211

AAnnaattoommyyCChhaarrtt ........................................pp..2222

Anatomy Chart . . . . . . . . . . . . . . . . . . . .p. 22

AAnnaattoommyyCChhaarrtt ........................................pp..2222

FFiittnneessssGGooaallss ..........................................pp..2233

Fitness Goals . . . . . . . . . . . . . . . . . . . . .p. 23

FFiittnneessssGGooaallss ..........................................pp..2233

EExxeerrcciisseeLLoogg ......................................pp..2244--2266

Exercise Log . . . . . . . . . . . . . . . . . . .p. 24-26

EExxeerrcciisseeLLoogg ......................................pp..2244--2266

SSttrreettcchhiinngg&&FFlleexxiibbiilliittyy ..........................pp..2277

Stretching & Flexibility . . . . . . . . . . . . .p. 27

SSttrreettcchhiinngg&&FFlleexxiibbiilliittyy ..........................pp..2277

SSttrreettcchhiinngg&&WWaarrmm--UUpp//CCooooll--DDoowwnn ..pp..2288--3377

Stretching & Warm-Up / Cool-Down .p. 28-37

SSttrreettcchhiinngg&&WWaarrmm--UUpp//CCooooll--DDoowwnn ..pp..2288--3377

BBuuiillddTThheeUUllttiimmaatteeFFiittnneessssCCeenntteerr ..........pp..3388

Build The Ultimate Fitness Center . . . . .p. 38

BBuuiillddTThheeUUllttiimmaatteeFFiittnneessssCCeenntteerr ..........pp..3388

NNootteess ................................................pp..3399--4400

Notes . . . . . . . . . . . . . . . . . . . . . . . .p. 39-40

NNootteess ................................................pp..3399--4400

RReeffeerreenncceeDDrraawwiinnggss ........................ pp..4411--4422

Reference Drawings . . . . . . . . . . . . p. 41-42

RReeffeerreenncceeDDrraawwiinnggss ........................ pp..4411--4422

HHaarrddwwaarreeDDiiaaggrraammss .......................... pp..4422--4433

Hardware Diagrams . . . . . . . . . . . . . p. 42-43

HHaarrddwwaarreeDDiiaaggrraammss .......................... pp..4422--4433

MMaaiinnffrraammeePPaarrttssLLiisstt,,

Mainframe Parts List,

MMaaiinnffrraammeePPaarrttssLLiisstt,,

HHaarrddwwaarreePPaarrttssLLiisstt,,PPaaddssLLiisstt&&

Hardware Parts List, Pads List &

LLaabbeellss//DDeeccaallssLLiisstt .............................. pp..4444

Labels / Decals List . . . . . . . . . . . . . . . p. 44

EExxppllooddeeddVViieewwDDiiaaggrraamm ........................ pp..4455

Exploded View Diagram . . . . . . . . . . . . p. 45

F I D 4 6

A s s e m b l y

I n s t r u c t i o n s

O W N E R ’S

M A N U A L

A s s e m b l y I n s t r u c t i o n s

You must review and follow the instructions in this Owner’s Manual. If you do not assemble and use the

PowerLIFT FID Bench according to these guidelines, you could void the Body-Solid warranty.

Assembly of the PowerLIFT FID Bench takes professional installers about 45 minutes to complete. If this is

the first time you have assembled this type of equipment, plan on significantly more time.

Professional installers are recommended.

However, if you acquire the appropriate tools and follow the assembly steps sequentially, the process will take

time, but is fairly easy.

Required Tools

Assembly Tips

The tools that you must obtain before assembling • The PowerLIFT FID Bench comes in one box. Be

the PowerLIFT FID Bench include:

careful to assemble components in the sequence

presented in this guide.

6mm Hex Key (you need two)

14mm Open-End Wrench

17mm Open-End Wrench

14mm Box Wrench

• With so many assembled parts, proper alignment and

adjustment is critical. While tightening the nuts and

bolts, be sure to leave room for adjustments.

• Read all “Notes” on each page before beginning

each step.

17mm Box Wrench

• While you may be able to assemble the PowerLIFT

bench using the illustrations only, important safety

notes and other tips are included in the text.

Installation Requirements

Follow these installation requirements when assembling

the PowerLIFT FID Bench:

Fill out and mail warranty card.

•

IMPORTANT!

Set up the PowerLIFT bench on a solid, flat surface.

A smooth, flat surface under the bench helps keep it

level. A level bench has fewer malfunctions.

• Before you begin you should fold out pages 42 and 43.

This is a quick reference guide that shows all hardware

parts (in actual size) along with the corresponding

key numbers on the assembly instructions.

Provide ample space around the bench. Open

space around the bench 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.

•

Do not fully tighten bolts until

instructed to do so.

CAUTION: Obtain assistance! Do not attempt to assemble

the PowerLIFT Gym by yourself. Review the Installation

Requirements before proceeding with the following steps.

Note: Due to continuing product improvements, specifications and

designs are subject to change without notice.

Even though we have prepared this manual with extreme care, neither the

publisher nor the author can accept responsibility for any errors in, or

omission from, the information given.

S T E P

Be careful to assemble all components

in the sequence they are presented.

IMPORTANT! Before you begin you should

fold-out pages 42 and 43.

This is a quick reference guide that shows all hardware parts (in actual size)

along with the corresponding key numbers on the assembly instructions.

Attach front leg (A) to mainframe (B) with brace plate (D) as shown using:

two 29 (square neck carriage bolt 10mm x 95mm)

two 36 (flat washer 10mm)

two 32 (nylon lock nut 10mm)

Attach back leg (C) to mainframe (B) with brace plate (D) as shown using:

two 29 (square neck carriage bolt 10mm x 95mm)

two 36 (flat washer 10mm)

two 32 (nylon lock nut 10mm)

Attach chrome adjustment tube (F) to the front of the mainframe (B) with the adjustment holes facing

out on the left side as shown. Use the following:

one 24 (hex bolt 10mm x 80mm partial thread)

two 36 (flat washer 10mm)

one 32 (nylon lock nut 10mm)

Slide adjustment carriage (E) over chrome adjustment tube (F) as shown with the pop pin knob on the left

side of the bench. (You may have to unscrew the pop pin to slide it on to the chrome adjustment tube).

Attach seat pivot (G) to mainframe (B) using:

one 23 (hex bolt 10mm x 110mm partial thread)

two 36 (flat washer 10mm)

one 32 (nylon lock nut 10mm)

Inch

S T E P

Be careful to assemble all components

in the sequence they are presented.

See Note 1. Install 210mm (8 1/4”) long bolt (21) thru left side of seat brace (H), and then seat pivot (G), and

then thru right side seat brace (H), using the center hole on each seat brace as shown. Use the following:

one 21 (hex bolt 10mm x 210mm partial thread)

two 36 (flat washer 10mm)

one 32 (nylon lock nut 10mm)

See Note 2. Install 165mm (6 1/2”) bolt (22) thru the lower hole on the left side of back brace (J),

and then thru the adjustment carriage (E), and then thru the right side of back brace (J) as shown using:

one 22 (hex bolt 10mm x 165mm partial thread)

two 36 (flat washer 10mm)

one 32 (nylon lock nut 10mm)

See Note 3. Install 165mm (6 1/2") bolt (22) thru left side of back brace (J), and thru back pivot on

mainframe (B), and then thru right side of back brace (J) as shown using:

one 22 (hex bolt 10mm x 165mm partial thread)

two 36 (flat washer 10mm)

one 32 (nylon lock nut 10mm)

See Note 4. Connect seat braces (H) and back braces (J). Install as shown and described using:

two 25 (hex bolt 10mm x 60mm partial thread)

four 36 (flat washer 10mm)

two 32 (nylon lock nut 10mm)

Inch

S T E P

Be careful to assemble all components

in the sequence they are presented.

See Note 1. Install all four handles (K, L, M, and N) on to seat braces (H) and back braces (J).

Install as shown and described using:

eight 26 (hex bolt 10mm x 40mm full thread)

sixteen 36 (flat washer 10mm)

eight 32 (nylon lock nut 10mm)

Install seat pad (P) on to both seat braces (H). Tighten pad bolts to a snug fit. Do not

over-tighten any pad bolts. Over-tightening pad bolts will cause T-nuts in pads to strip out. Install using:

four 30 (hex bolt 8mm x 60mm partial thread)

four 37 (spring lock washer 8mm)

four 38 (flat washer 8mm)

Install back pad (Q) on to both back braces (J). Tighten pad bolts to a snug fit. Do not over-tighten any

pad bolts. Over-tightening pad bolts will cause T-nuts in pads to strip out. Install using:

four 30 (hex bolt 8mm x 60mm partial thread)

four 37 (spring lock washer 8mm)

four 38 (flat washer 8mm)

Inch

S T E P

Be careful to assemble all components

in the sequence they are presented.

Slide main post (T) into main post receiver of mainframe (B). Lock in place with adjustment pin (13).

Note: this leg developer main post is adjustable to properly align the pivot point with your knee joint

and accommodate all size users.

Align pivot arm (R) with receiver of main post (T). Install pivot shaft (S) to connect the pivot arm and

main post. Secure as shown by using:

two 28 (round allen head 10mm x 20mm full thread bolt) *

two 35 (spring lock washer 10mm)

two 34 (flat washer 10mm x 30mm)

*Note: You should wrench tighten these bolts now. You will need two 6mm allen wrenches for this step. To lock pivot shaft

in place, use both allen wrenches at the same time and turn them in opposite directions to tighten.

Install Olympic adapter sleeve (8) as shown using:

one 34 (flat washer x 30mm10mm)

one 35 (spring lock washer 10mm)

one 28 (round allen head 10mm x 20mm full thread bolt) Wrench tighten this bolt now.

one 2 (plastic ball-end cap 2”)

one 12 (rubber donut)

See Note 1. Install all three roller pad bars (10) as shown. Install all six foam rollers (9) as shown.

Secure each foam roller in place using round plastic end caps (6).

At this point you should wrench tighten all bolts on the bench and the leg developer.

Do Not wrench tighten any pad bolts.

Congratulations! You are done. 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 for the dealer nearest you.

Note: If any bolts seem to loosen periodically, use Loctite 242 for a long-term cure.

Inch