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USER MANUAL – EN IN 6958 Exerciser Bio Force

1. MUSCLE GROUPS EXERCISED Gluteals quadriceps namstrings abdominals LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Gluteals hamstrings LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Gluteals hamstrings abdominals LEVEL OF DIFFICULTY Intermediate LYING SINGLE LEG PRESS START Lie on back facing away shoulders on base Foot harnesses cufts on ankles Grip base of frame Bend hip and knee of one leg motion Extend hip and knee until leg is straight Pause at end of motion Return to starting position TIPS Keep knee in line with shoulder throughout exercise Do not excessively arch back off floor as leg extends Contract abdominals to stabilize back Perform on both sides SCISSOR KICKS START Lie on back facing away shoulders on base Foot harnesses cuffs on ankles Grip base of frame Lift one leg perpendi cular to floor MOTION Lower leg straight down to floor Simultaneously lift other leg Continue alternating leas in scissor motion Tips Keep legs straight while lifting and lowering Do not allow legs to open to the side Keep knees in line with shoulders throughout exercise Do not excessively arch back floor Contract abdominals to stabilize back EIN FLUTTER KICKS START Lie on back facing away shoulders on base Foot harnesses cuffs on ankles Grip base of frame Lift one leg 12 inches off floor motion Lower lea straight dow
2. SINGLE ARM INCLINE CHEST FLYE START Sit facing away Grip ona handle with arm open to side Palm facing tront MOTION Close and angle arm upward io head height Handle to midline of Torehead Pause at end of motion Open to starting position TIPS Keep arm almost straight through out exercise Do not bend elbow at end of motion Avoid rotating torso while pressing Maintain upright postura in seated position Contract abdominals to stabiliza back Perform on both sides DECLINE CHEST PRESS START Sit facing away with hips forward on seat Shoulders touching backrest Grip handies with cables under arms Elbows bent 90 degrees at shoulder level MOTION Extend elbows and press arms forward and downward Pause at and of motion Band elbows back to starting position TIPS Press arms downward to hip level Keep elbows in line with shoulders and wrists straight Maintain straight spine position while leaning Do not round lower back Contract abdominals to stabiliza back 54 SEAT On Top Position LEG ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT On Top Position LEG LIFT ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT On Top Position LEG LIFT ACCESSORIES Handles MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Pectoralis triceps anterior deltoids LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Latissimus
3. Hold for 20 to 30 seconds Repeat for the opposite leg 3 Overhead Triceps Stretch otand with your feet shoulder width apart and your knees slightly bent Lift one arm overhead and bend your elbow reaching down behind your head with your hand toward the opposite shoulder blade Walk your fingertips down your back as far as you can Hold this position Reach up with your opposite hand and grasp your flexed elbow Gently assist the stretch by pulling on the elbow Hold for 20 to 30 seconds Hepeat for the opposite arm 37 4 Back Stretch Stand with your legs shoulder width apart and your knees slightly bent Bend forward from your waist with your arms extending loosely in front of your body Gently bend from the waist flexing your body as far forward as it will go Hold for 20 to 30 seconds Straighten up and repeat 5 Standing Hamstrings Stretch Stand with your legs hip width apart Extend one leg out in front of you and keep that foot flat against the ground With your hands resting lightly on your thighs bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh Be sure to lean forward from the hip joint rather than bending at your waist Hold for 20 to 30 seconds Repeat for the opposite leg 6 Buttocks Hips and Abdominal Stretch Lay flat on your back with your hips relaxed against the floor Bend one leg at the knee Keeping both shoulders flat on the floor
4. 2 Cardiovascular Exercise The Bio Force System includes a cardio workout proaram You can achieve an effective cardio workout from a variety of activities such as walking hiking swimming and jogging We recommend that you do a cardio workout for at least 30 minutes 3 times a week You can easily alternate days for your Bio Force and cardio workouts Again the frequency and duration of your workouts will depend on your current fitness level and goals Please refer to tne Cardiovascular Workout section on pages 19 and 81 to determine the workout that is appropriate for you 3 Nutrition The Bio Force System also includes the Fitness Quest Eating Plan booklet to provide you with healthy eating choices For best results we recommend that you begin with Eric Lichter s 8 Week Body Transformation Flan on pages 29 35 of this manual FORGET VWRORESORIT IMPORTANT EXERCISE AND SAFETY TIPS 1 Review this Owner s Manual Exercise Book and the video completely before you begin your exercise program Remember to follow the instructions exactly they have been developed with your nealth and safety in mind 2 Perform the exercises at a slow and controlled speed For best results perform all of the exercises at the tempo demonstrated in the video Working at a fast pace is not recommended and may compromise your safety and results 3 You may not be able to complete al of the sets and repetitions suggested at first W
5. MUSCLE GROUPS EXERCISED Quadriceps LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Quadriceps LEVEL OF DIFFICULTY Intermadiate Advanced MUSCLE GROUPS EXERCISED Hamstrings lumbar spinal extensors LEVEL OF DIFFICULTY Intermediate Advanced EN SEATED LEG EXTENSION START Sit facing away Knees over top leg pads Ankles under bottom lag bar pads Grip handles next to seat MOTION Extend knees until legs are straight Pause at top of movement Lower to starting position TIPS Sit up straight with abdominals contracted Do not lean back against saat knee caps aligned with movement point of bar SEATED SINGLE LEG EXTENSION START Sit facing away Knees over top lag bar pads Ankles under bottom ieg pads Grip handles next to seat MOTION Extend one knee until lag is straight Pause at top of movement Lower to starting position Sit up straight with abdominals contracted Do not lean back against seat Keep knee caps aligned with movement point of bar Perform on botn sides EN STRAIGHT LEG DEAD LIFT START Stand facing away Feet hip width apart on base Bend at hips and grip handles between lags MOTION Extend hips and back Stand upright pulling handles up to front of pelvis Band at hips and lower to starting position TIPS Keep arms and legs straight Hinge up and down from hips Do not round lower back or band knees Contract abdominals to stabilize back Band f
6. 15 Shoulder Shrugs Standing Lateral Raises and Standing Front Raises 4 x 15 15 15 Standing Hip Flexion Lying Hip Abduction and Adduction 3 x 10 10 10 Standing Biceps Curis 4 x 15 e Calf Raises 4 x 10 10 10 toes in out amp straight Seated Spinal Extension 4 x 15 WORKOUT 7 60 sec rest between all sets Single Leg Squats 4 x 15 15 Single Arm Seated Chest Press 4 x 15 15 e Seated Single Leg Extension 2 x 15 15 Single Arm Inclina Chest Press 2 15 15 Standing Rows 4 x 15 Heverse Grip Pull Down 4 x 15 Seated Overhead Tnceps Extension 4 x 15 Ab Crunch 3x 15 2 second holds at flexed position Oblique Crunch 3 x 15 15 WORKOUT 8 60 sec rest between all sets Straight Leg Dead Lifts 4 15 Single Arm Seated Shoulder Press 4 x 15 15 eg Curs 4 15 15 Shoulder Shrugs Standing Lateral Raises and Standing Rear Deltoids 4 x 15415415 standing Hip Flexion Lying Hip Abduction and Adduction 4 x 10 10 10 Standing Biceps Curis 4 x 15 Calf Raises 3 x 10 10 10 toes in out amp straight Seated Spinal Extension 4 x 15 WEEK THREE WORKOUT 9 60 sec rest between all seta Squats 4 12 e Seated Chest Press 4 x 12 Single Leg Squats 2 x 12 Incline Chest Press 2 x 12 Seated Leg Extensions 2 x 12 e Chest Flyas 2 x 12 Lying Hip Extension 3 x 10 10 Lat Bar Front Pull Down 4 x 12 Standin
7. 90 degree angie Do not lift wrist higher than elbow or shoulder Contract abdom inals to stabilize torso Perform on both sides REAR CABLE CROSSOVER START Stand facing frame Feet hip width apart on base Cross cables and grip handles at waist level MOTION Open arms to sides Pause at and of motion Close arms and retum to starting position TIPS Open arms until elbows are in lina with shoulders Keep arms almost straight throughout motion Align wrists with elbows Maintain upright posture throughout exercise Contract abdominals to stabilize torso SEATED FRONT RAISE START Sit facing away Grip handles with arms at sides thumbs facing in MOTION Raise arms front of body Pause at top of motion Lower arms to starting position Tips Raise arms to shoulder level or slightly higher Keep elbows almost straight Do not let wrists band while lifting Maintain upright posture in seated position Contract abdominals to stabilize torso 65 SEAT Off LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT On Top Position LEG LIFT On ACCESSORIES Handles MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Anterior deltoids LEVEL OF DIFFICULTY Intarmadiate Advanced MUSCLE GROUPS EXERCISED Medial deltoids LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED
8. 3 Do not overexert yourself with this or any other exercise program Listen to your body and respond to any reactions you may be having You must learn to dis tinguish good pain like fatique from bad pain which hurts If you experience any pain or tightness in your chest an irreqular heartbeat dizziness nausea or shortness of breath stop exercising at once and consult your physician immediately 4 Warm up before any exercise program by doing 5 to 10 minutes of aerobic activity followed by stretching 5 Before EACH use visually inspect the equipment Never operate the equipment if the equipment is not functioning properly 6 USE CARE when getting on and off the equipment Set up and use your equipment on a solid level carpeted surface Follow the instructions as instructed with the exercises on pages 40 through 78 for proper exercise techniques 7 Use this equipment ONLY for the intended use as described in this manual Do nat modify the equipment or use attachments not recommended by the manufacturer 8 Have plenty of clearance behind and in front of your equipment It is important to keep children pets furniture and other objects out of the way when using your equipment 9 Wear appropriate clothing when exercising Workout clothing should be comfortable and lignt weight and should allow freedom of movement Wear comfortable athletic shoes made of good support with non slip soles such as running or aerob
9. 4b Assambly Allen Bolt with Spring Washers M10 x 30mm d With the Allen Wrench tighten the 6 Base Frame Bolts at this time n Base Frame Assembly Left and Right z Frames Chrome Pulley Brackats facing inward Insert the Left and Right Top Frame into the top of the Upright Frame with the Chrome Pulley Brackets facing inward secure them with 2 Allen Bolts and Acorn Nuts Hand Tighten Allen Bolt M10 x 72mm Acom All nuts and bolts installed Nut front to rear leaving the nut on the rear 13 Parts used in STEP 5 i p STEP 5 Cover Cap Installation Phillips Bolts x 29mm Cover Caps w Phillips Bolts M6 x 29mm and Phillips Screws M4 20mm Outer Holes Fo A Phillips Screws for Outer Holes M4 x 20mm Remove the 2 M6 x 29mm Phillips Bolts from the Top Gover Gap for the Perforated Cover with the Phillips Screwdriver provided and separate the front amp rear sections Note The Cover Gap with the Bio Force Logo goes on the top front Place the Top Cover Cap on by sliding the aroove in it over the edge of the Perforated Cover You may need to tap it into place Set the rear of the Top Cover Cap in place Secure the two together using the 2 M6 x 29mm Phillips Bolts you just removed in Step 5a and inserting them back into the 2 center holes Secure the Rear Cover Cap to the Frame with 2 M4 x 20mm Phillips Screws ins
10. 8 1 x 12 12 34 WORKOUT 24 60 sec rest between all sets Straight Leg Dead Lifts 3 x 8 1 x 12 Single Arm Shoulder Press 3x 8 8 1x 12 12 Leg Curls 1 8 8 3x 646 Shoulder Shrugs Standing Lateral Raises and Standing Rear Deltoid Rows 3x84848 1x12 12 12 Standing Hip Flexion Lying Hip Abduction and Adduction 3 8 8 8 1 x 12 12 12 SUPER SET Standing Biceps Curs 3x 8 1x 12 Standing Hammer Gurls 3 x 8 1 x 12 Calf Raises 3 8 8 8 1 x 12 12 12 toes in out amp straight Seated Spinal Extension 3 x 8 1 x 12 WEEK SEVEN WORKOUT 26 60 sec rest between all sets SUPER SET Single Leg Squats 2x 10 10 2x 15 15 1 x 20 20 Squats 2 10 2 x 15 1 x 20 SUPER SET Single Arm Seated Chest Press 2 x 10 10 2x 15 15 1x 20 20 Seated Chest Press 2x 10 2x 15 1 x 20 SUPER SET Seated Leg Extensions 1 x 10 1 x 15 1 x 20 Leg Curs 1x 10 1x 15 1 x 20 SUPER SET Chest Flyes 2x 10 2x 15 1 x 20 Lat Bar Front Pull Down 2 x 10 2 x 15 1 x 20 e SUPER SET e Closed Grip Chest Press 2x 10 2 x 15 1 x 20 Seated Overhead Triceps Extension 2 x 10 2x 15 1 x 20 SUPER SET Ab Crunch 2x 10 2 x 15 1 x 20 5 second holds at flexed position Oblique Crunch 2 x 10 10 2x 15 15 1 x 20 20 WORKOUT 26 60 rest between all Straight Leg Dead Lifts 2 x 10 2 x 15 1 x 20 Seated Shoulder Press
11. Intermediate Acdvanced MUSCLE GROUPS EXERCISED Latissimus LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Latissimus LEVEL OF DIFFICULTY Intarmediate Acvanced SINGLE ARM SEATED PULL OVER START Sit facing away Feet on base Grip one handis with paim facing forward MOTION Pull arm forward and down until handle is at waist level Pause at and of motion Raise arm back to starting position TIPS Keep arm straight throughout axercise Do not bend elbow whiles pulling down Maintain upright postura Do not tip or rotate torso Contract abdominals to stabiliza torso Perform on both sides EB STRAIGHT LATERAL PULL DOWN START Sit facing away Feet on base Grip handles with palms facing outward MOTION Pull arms down laterally until handles ars at waist level Pause at end of motion Raise arms back to starting position TIPS Keep arms straight throughout exercise Do not bend elbows while pulling down Maintain upright posture Do not round lower back Keen shoulders pulled down away from ears Contract abdominais to stabilize torso EJ SINGLE STRAIGHT LATERAL PULL START Sit facing away Feet on base Grip one handle with palm facing outward MOTION Pull arm down laterally until handle is at waist level Pause at end of motion Raise arm back to starting position Tips Keep arm straight throughout exercise Do not bend eibow while pulling down Mainta
12. LEG LIFT On ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Position LEG LIFT On ACCESSORIES Handles MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED External shoulder rotators LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Internal shoulder rotators LEVEL OF DIFFICULTY Baginner MUSCLE GROUPS EXERCISED External shoulder rotators LEVEL OF DIFFICULTY intarmadiate ROTATOR CUFF LOW EXTERNAL ROTATION START Stand facing side Bend outside albow 80 degrees and grip handle in front of waist Grip back of seat with inside hand MOTION Externally rotate arm to outside Pause at end of motion Retum to starting position TIPS Keep elbow against body while rotating shoulder Avoid lifting upper arm away from torso Keep shoulders squara Do not rotate torso to one side Contract abdominals to stabilize torso Perform on both sides ROTATOR CUFF INTERNAL ROTATION START Stand facing side Bend inside albow 90 degress and grip handle in front of waist Place outside hand on hip MOTION Internally rotate arm across body Pause at end of motion Return starting position TIPS Keep elbow against body while rotating shoulder Avoid pulling upper am across torso Keep shoulders square Do not rotate torso to ona side Contract abdominals to stabilize torso Perform on both sides EHI ROTATOR CUFF HIGH EXTERNAL ROTATION START Stand facing frame
13. Seated Chest Press 1 Do one set for 45 seconds doing as many as possible without stopping ated Leg Extensions 2 x 8 SUPER SET e Chest Flyes 5x 8 Lat Bar Front Pull Down 2 x 8 at Bar Pull Downs 1 x Do one set for 45 seconds doing as many as possible without stopping Ab Crunch 4 x 10 5 second holds while flexed Oblique Crunch 2 x 10 10 Standing Trunk Rotation 2 x 12 12 WORKOUT 22 60 sec rest between all sets Straight Leg Dead Lifts 5x 8 Seated Shoulder Press 5x 8 Leg Curs 5x848 Shoulder Shrugs Standing Lateral Raises and Standing Front Raises 5x 8 8 8 Standing Hip Flexion Lying Hip Abduction and Adduction 5 x 8 8 8 Standing Biceps Curls 5x 8 Calf Raises 5 x 8 8 8 toes in out amp straight Seated Spinal Extension 5x 8 WORKOUT 23 80 sec rest between all sets SUPER SET Single Leg Squats 4 x 8 1 x 12 Squats 4x8 1x 12 SUPER SET e Single Arm Seated Chest Press 4 8 8 1 x 12 12 e Seated Chest Press 4 x 8 1 x 12 SUPER SET Leg Extension 2 8 8 1 x 12 12 Leg Curls 2x8 1x 12 e SUPER SET Incline Chest Press 1x 8 1 x 12 e Standing Rows 1x 8 1x 12 SUPER SET Reverse Grip Pull Down 3 x 8 1 x 12 Seated Overhead Triceps Extension 3 x 8 1 x 12 Closed Grip Chest Press 3x 8 1 x 12 SUPER SET Ab Crunch 3x 8 1 x 12 4 second holds at flexed position Oblique Crunch 3x 8
14. and buttocks Examples include walking hiking jogging running cycling in line skating swimming cross country skiing and stair stepping Benefits of Aerobic Training Health benefits of aerobic exercise include the following 1 A stronger and healthier heart 2 Increased HDL This good cholesterol helps keep your arteries unplugged and healthy Decreased total cholesterol This is the debris in your blood that can clog your arteries 3 Reduced blood pressure Even moderate exercise can help Reduced risk for heart attack and stroke Decreased body fat and an ability to help you reach your desirable weight You ll become a better fat burner and burn a lot of calories every session Decreased risk for diabetes Reduced feelings of anxiety tension and depression Improved sleep 10 Higher levels of energy Efficient delivery and use of blood and oxygen is the key to increased vigor and performance 80 Warming Up And Cooling Down Warming up and cooling down are essential to a balanced and safe exercise program praper Warm up and cool down Make your workouts safe and easier to do Limit the risk of unnecessary stress on your heart Get you ready for your activity improve your stamina and endurance you won t tire as quickly Decrease your risk for injury increase enjoyment of your workouts and Help you stick with your health and fitness pro
15. before moving on to the next one outside of the Tap and 21 1 String the Cable down over the Pulley Bottom Support Rod Ld on the Top Frame just above the Y Perforated Cover 2 guide the Cable to the outside of the Top and Bottom Support Rods and Crossbar to the inside of the bottom rear Pulley Hooks 3 Go around the bottom Pulley up to the inside of the Swing Arm Pulley 4 String the Cable over the Swing Arm Pulley and down to the hook on the back of the Base Frame Assembly Hook the Pulley on the Cable Assembly to the hook at the rear of the Base Frame Assembly by loosening the Philips Bolt until the Hook on the Pulley can be attached to the Hook at the rear of the Base Frame Tighten the Phillips Bolt to keep the Pulley from coming off of the Hook 5 Run the Cable up to the Crossbar and hook the last Pulley to a hook point on the Crossbar Repeat Steps for the left side Pullay Phillips Bolt Go back and tighten the bolts and nuts on all the Pulleys with the Allen and Wrenches provided being careful the Cable is not pinched at any point IMPORTANT Now go back and tighten all Bolts on the upright frame that have only been hand tightened in previous assembly steps The Bolts are shown with a in the image above 20 ACCESSORIES Accessories Attach the Lat Bar to the Large Clips on the end of the Cables at the Chrome Pulleys on the Top Frame with the warning label to the
16. biceps LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Latissimus biceps LEVEL OF DIFFICULTY Baginnar CLOSED GRIP CHEST PRESS START facing away Grip handles with palms facing in Elbows bent 90 degrees at waist level Cables under arms MOTION Extend elbows and press arms straight forward Pause at end of motion Bend elbows back to starting position TIPS Press arms forward in arcing motion Keep elbows in line with shoulders and wrists straignt Maintain upright posture in seated position Contract abdominals to stabilize back LAT BAR PULL DOWN START Sit facing frame Grip lat bar toward outside of handies palms facing forward Lean back slightly MOTION Band elbows and pull bar down to chest Pause at bottom of motion Extend elbows and raise to starting position TIPS Hold leaning position throughout exercise Do not move torso forward and back Maintain straight spine while leaning back Do not round lower back Contract abdominals to stabilize torso LAT BAR FRONT PULL DOWN START facing away Fest on base Grip lat bar toward outside of handles palms facing forward MOTION Bend elbows and pull bar down to chest Pause at bottom of motion Extend elbows and raise to starting position TIPS Maintain upright posture throughout axercise Do not round lower back Keep shoulders pulled down away from ears Contract abdominals to stabilize torso 55 SEAT On Top
17. 1 uu EE Slide and Lock Adjuster Upright Frame Side Loops Rear Base Loop Middle Base Loop oun e c Leg Attachment Loop 28 Your Bio Force exerciser is one serious piece of exercise equipment We recommend that before you start working out you read the entire Owner s Manual that came with your eauipment Slida N Lock Adjustar Rasistanca ndicator shows red when locked Leg Lift Tube P Adjustment Holes Adjusting Resistance with Slide N Lock Technology To change resistance it just takes seconds Simply pull up on the Slide N Lock Adjuster to disengage it from its current position Then keeping the Adjuster disengaged simply slide it to the next desired weight position and release it Make sure the locking mechanism has engaged into the new resistance position To double check the resistance indicator window should show red Adjusting the Seat The Bio Force seat has two height positions If you are taller you may wish to use the lower position to get the fullest range of motion from the Lat Tower exercises If you are shorter you may prefer the higher position to more easily reach the Lat Bar It is up to you lf you wish to change positions simply remove the Long Hitch Pin and pull up on the Seat to disengage it from the Positioning Pins Move it to the new position and place the Seat onto the Positioning Pins Once it is in place reinsert the L
18. Do not pull down with arms Focus work in abdominal muscles Extend torso to upright seated position after repetition Keep neck in lina with spina Perform on both sides STANDING TRUNK ROTATION START Stand facing side Feet hip width apart on base Rotate torso inward Grip one handle with both hands MOTION Rotate trunk outward Pause at end of motion Rotate inward to starting position TIPS arms straight in front of torso Rotate trunk rather than pulling with anms Maintain upright posture through out exercise Do not round lower back whila rotating Perform on both sides 78 SEAT On Bottom Position LEG LIFT ACCESSORIES Handles Lat Tower MOVABLE PULLEY POSITIONS SEAT On Bottom Position LEG LIFT On ACCESSORIES Handles l at Tower MOVABLE PULLE Y POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Handies MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Abdominals obliques lateral flaxors LEVEL OF DIFFICULTY Intermadiate MUSCLE GROUPS EXERCISED Spinal axtensors LEVEL OF DIFFICULTY Intermediate SIDE BEND START Stand facing side Feet hip width apart on base Grip one handle with inside hand MOTION Flax trunk laterally away from handle Pause at end of motion Return to starting position TIPS Keep arm straight Laterally flax trunk rather than pulling with arm Contract abdominals to stabilize spina Perform on both sid
19. Feet hip width apart on bass Band one elbow 90 degrees at shoulder Grip handle with palm facing down MOTION Externally rotate shoulder pulling hand above elbow Pause at top of motion Retum to starting position TIPS Hold elbow at shoulder height while rotating Keep wrist straight Do not pull arm back or rotate torso Contract abdominals to stabilize torso Perform on both sides 67 SEAT Off LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Off LEG Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Posterior deltoids latissimu LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED External shoulder rotators LEVEL OF DIFFICULTY Intermadiata MUSCLE GROUPS EXERCISED Internal shoulder rotators LEVEL OF DIFFICULTY Intennediate STRAIGHT ARM START Stand facing frame Feet hip width apart on base Grip handles in front of body with thumbs facing up MOTION Pull arms straight back behind body Pause at end of motion Return to starting position TIPS Keep elbows straight Maintain upright postura throughout exercise Do not lean or tiit forward Keep wrists straight while pulling back Contract abdominals to stabilize torso Perform on both sides ROTATOR CUFF DIAGONAL EXTERNAL ROTATION START Stand facing side Grip
20. LEG LIFT ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Orv Top Position LEG LIFT On ACCESSORIES Handles MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Pectoralls triceps anterior deltoids LEVEL OF DIFFICULTY Intermediate Advanced MUSCLE GROUPS EXERCISED Pactoralis anterior deltoids LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Pact LEVEL OF DIFFICULTY Intarmadiate Advanced oralis anterior deltoids EH SINGLE ARM INCLINE CHEST PRESS START Sit facing away Grip one handle with palm down Elbow bent 90 degrees at shoulder level Cable over arm MOTION Extend elbow and press arm to upward angle Pause at end of motion Bend elbow back to starting position Tips Press arm forward and upward in arcing motion Handle to head height at end of motion Avoid rotating torso pressing Maintain upright posture in seated position Contract abdominals to stabilize back Parform on both sides EIN CHEST FLYE START Sit facing away Grip handles with ams open to sides Palms facing front MOTION Close arms in front of chest Pause at end of motion Open arms to starting position TIPS Keep arms almost straight through out exercise Do not bend elbows at end of motion Elbows and wrists in line with shoulders Maintain upright postura in seated position Contract abdominals to stabiliza Dack EAM SINGLE ARM CHEST FLYE START Sit facing away Grip one ha
21. Medial deltoids LEVEL OF DIFFICULTY Intermediate Advanced SINGLE ARM SEATED FRONT RAISE START Sit facing away Grip one handle with arm at side thumb facing in MOTION Raise arm in front of body Pause at top of motion Lower arm to starting position TIPS Raise arm to shoulder level or slightly higher Keep elbow almost straight Do not let wrist bend while lifting Maintain upright posture in seated position Contract abdominals to stabiliza torso Perform on both sides SEATED LATERAL RAISE START Sit facing away Grip handles with arms at sides thumbs facing forward MOTION Raise arms laterally Pause at top of motion Lower arms to starting position Tips Raise arms to shoulder level or slightly higher Keep elbows almost straight Do not let wrists bend while fifting Maintain upright posture in seated position Contract abdominals 1o Stabilize torso SINGLE ARM SEATED LATERAL RAISE START Sit facing away Grip one handie with arm ai side thumb facing forward MOTION Raise arm laterally Pause at top of motion Lower arm to starting position Tips Raise arm to shoulder laval or slightly higher Keep elbow almost straight Do not let wrist bend whila lifting Maintain upright posture in seated position Contract abdominals stabilize torso Perform on both sidas 66 SEAT rv Top Position LEG LIFT On ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Om Position
22. SEAT Off LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Off LEG Off ACCESSORIES Handlas MOVABLE PULLEY POSITIONS SEAT Off LEG Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS I MUSCLE GROUPS EXERCISED Biceps forearm extensors LEVEL OF DIFFICULTY Intermediate Advanced MUSCLE GROUPS EXERCISED Bicaps forearm extensors LEVEL OF DIFFICULTY Intermediate MUSCLE GROUPS EXERCISED Biceps forearm extensors LEVEL OF DIFFICULTY Intermediate Advanced 717 SINGLE ARM STANDING HAMMER CURL START Stand facing away Feet hip width apart on base Grip one handle in neutral grip with thumb facing forward MOTION Band elbow and curi handla toward front of shoulder Pause at top of motion Lower arm to starting position TIPS Hold elbow at side of Do not swing elbow forward while curling Maintain upright posture throughout exercise Avoid tilting torso to ona sida while curling arm Contract abdominals to stabilize torso Perform on both sides STANDING REVERSE CURL START Stand facing away Feet hip width apart on base Grip handles in overnand grip with tnumbs facing inward MOTION Band elbows and curl handlas toward front of shoulders Pause at top of motion Lower arms to starting position Hold elbows at sides of Do not swing elbows forward while curling Maintain upright posture throughout
23. discuss this formula with their physician PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM The training program that follows is a progressive training program for cardiovascular conditioning can be used for any aerobic activity you choose But remember these are only guidelines People with medical conditions should discuss this training program with their physician HOW W HAF heart rate RPE DESCRIPTIVE RATING Somewhat easy somewhat hard somewhat easy to somewhat hard somewhat easy to somewhat hard Somewhat easy to somewhat hard Somewhat easy ta somewhat hard somewhat easy ta somewhat hard heart OW HARD How HARD RPE HPE rating of perceived exertion this means you match up a numerical rating APE of 1 10 with how you feel APE descriptive rating in chart above rating of 2 3 is equal warm up or recovery level of effort 4 5 equates to moderate to somewhat challenging 6 10 represents effort that is somewhat hard to very hard CONDITIONING HOW OFTEN BASE times per week MOVING HOW LONG BEYOND utes BASE LEVEL FITNESS MAINTENANCE HOW OFTEN HOW LONG H i minutes Smart Progression In regard to progressing to a higher intensity level longer duration or more frequent sessions it makes good sense to change only one of these elements at a time You run a higher risk of overuse injury if you simultaneously increase more than one of these elements conservative ye
24. exercise Avoid tilting torso Dack while curling arms Contract abdominals to stabilize torso 717 SINGLE STANDING REVERSE CURL START Stand facing away Feat hip width apart on base Grip one handle in overhand grip with thumb facing inward MOTION Bend elbow and curl handie toward front of shoulder Pause at top of motion Lower arm to starting position TIFS Hold elbow at side of Do not swing elbow forward while curling Maintain upright posture throughout exercise Avoid tilting torso to ona side while curling arm Contract abdominals 4 to stabilize torso Perform on both sides 70 SEAT Off LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Biceps forearm flexors LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Biceps forearm extensors LEVEL OF DIFFICULTY intermediate MUSCLE GROUPS EXERCISED Biceps forearm flexors LEVEL OF DIFFICULTY Beginner 712 CURVED BAR BICEPS CURL START Stand facing frama Feet hip width apart on base Grip lat bar in underhand grip with thumbs facing outward MOTION Bend elbows and curl bar toward front of snoulders Pause at top of motion Lower arms to starting position TIPS Hold elbows at sides of rib
25. exercise Do not albows to sides Keep wrists straight Maintain upright postura in seated position Contract abdominals to stabilize torso 12 SEAT Onv Bottom Position LEG Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Bottom Position LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY SEAT On Position LEG On ACCESSORIES Handles MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Triceps LEVEL OF DIFFICULTY Intermadiate Advancad MUSCLE GROUPS EXERCISED Triceps LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Triceps LEVEL OF DIFFICULTY Intermediate 717 SINGLE ARM OVERHEAD TRICEPS EXTENSION START Sit facing away Grip one handle behind haad Point elbow front at shoulder height MOTION Extend elbow and press handle overhead Pause at top of motion Bend albow back to starting position TIPS Keep elbow in start position throughout exercise Do not open elbow to side Maintain upright posture in seated position Avoid tilting or rotating to one side while extending arm Contract abdominals to stabilize torso Perform on both sides 717 STANDING TRICEPS PUSHDOWNWN START Stand facing frame Feet nip width apart on base Grip lat bar in overhand shoulder width grip with palms facing down Bend albows 90 degrees MOTION Extend elbows and press bar down toward thighs Pause at bottom of motion Bend elbow
26. exercise Do not lean or tiit backward Keep wrist straight while raising arm Contract abdominals to stabilize torso Parform on both sides 177 STANDING REAR DELTOID ROWS START Stand facing frame Feet hip width apart on base Grip handles in front of body with palms facing down MOTION Band elbows and pull up and back Pause at top of motion Straightan elbows and return to starting position TIPS Pull elbows slighthy behind shoulder lina Keep elbows lifted and bent at 90 degree angle Do not litt wrists higher than elbows or shoulders Contract abdominals to stabilize torso 64 SEAT Off LEG LIFT OF ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Posterior deltoids LEVEL OF DIFFICULTY MUSCLE GROUPS EXERCISED Posterior deltoids LEVEL OF DIFFICULTY Boginner MUSCLE GROUPS EXERCISED Anterior deltoids LEVEL OF DIFFICULTY Beginner SINGLE ARM STANDING REAR DELTOID ROWS START Stand facing frame Feet hip width apart on base Grip one handle in front of body with palm facing down MOTION Bend elbow and pull up and back Pause at top of motion Straighten elbow and retum to starting position TIPS Pull elbow slightly behind shoulder lina Keep elbow lifted and bent at a
27. front Then store the Lat Bar in the hooks provided on the Top Frame Attach the Handles to the Large Clips on the end of the Cables at the Pulleys on the Crossbar Note You can store the Foot Harnesses on the hook point at the bottom rear of the Leg Lift Tube when the Bio Force exerciser is not in use Handla N 21 Lat Bar Foot Harness PARTS LIST ITEM DESCRIPTION QTY 1 UPRIGHT FRAME 1 2 PULLEY WHEEL WITH LOGO PLATE 4 3 TAPPING SCREW 2 4 12 4 PULLEY WHEEL 8 5 REARING 12 amp PLASTIC PULLEY COVER 12 T OIL BEARING 24 B BOTTOM PULLEY BRACKET 2 9 PERFORATED COVER 1 10A FRONT COVER CAP 1 10B FRONT BOTTOM COVER CAP 1 11 REAR COVER CAP 2 12 ALUMINIUM LOGO PLATE 1 13 M4X10 PHILLIPS BOLT TAPPING SCREW 3 5x10mm 12 14 M60 ROUND TUBE CAP 45 PHILLIPS BOLT M6x29mm 16 BACKREST SUPPORT FRAME 17 CROSS BAR 18 BACKREST HANDLEBAR 19 FOAM GRIP 4 amp 31 4x 254x450 20 ALLEN BOLT 8 40 24 1 SQUARE TUBE 22 OVALEND CAP 23 RUBBER PADDER PULLEY SHROUD 24 BOLT M10x47mm THREAD LENGTH 12mm 25 ACORN NUT M10 26 BASE FRAME 27 BASEPLATE 28 BASE PLATE PAD 28 ROLLER 30 PLASTIC ROLLER CAP L 34 PLASTIC ROLLER 32 ALLEN BOLT M8x46mm THREAD LENGTH 10mm 33 PHILLIPS SCREW M6x20mm 34 BASE FRAME PAD 35 PHILLIPS SCREW M4X20mm TAPPING SCREW 4 4x20mm 36 TOP FRAME TUBE L 37 PULLEY WHEEL A WITH LOGO PLATE 38 CHRAME PULLEY ASSEMBLY 39 ALLEN BOLT M10
28. gently grasp the bent knee with your hands and pull it over your body and towards the ground You should feel a stretch in your hips abdominals and lower back Hold for 20 to 30 seconds and release Repeat for opposite side 7 Inner Thigh Stretch Sit on the floor and bend your legs so that the soles of your feet are together Place your elbows on your knees Lean forward from the waist and press down lightly on the inside of your knees You should feel a stretch in the muscles of your inside thigh Hold for 20 to 30 seconds and release 8 Arm Pullback Stand with your feet shoulder width apart and toes pointing forward and with your knees slightly bent Let your arms hang relaxed on either side of your body Expand your chest and pull your shoulders back Bend your elbows slightly and clasp your hands behind your back Slowly straighten your arms as you lift your hands upward Raise your hands upward until you feel mild tension in your shoulder and chest region Hold tor 20 to 30 seconds Lower your arms to their original position and bend your elbows Release your hands and return them to your sides 38 BIO FORCE EXERCISE INDEX Developing Your Bio Force Workout The choices you make about the frequency how often the duration how long and intensity how hard at which you will workout will directly influence your results Before beginning any workouts on the Bio Force exerciser you should first determine yo
29. hamstrings LEVEL OF DIFFICULTY Beginner STANDING LEG PRESS START Stand facing frame Foot harness cuff on ona ankle other foot on basa Grip handle at top of seat with both hands Bend hip and knee of working leg MOTION Extend hip and knee Press leg straight back behind body Pause at end of motion Flex hip and knee back to starting position TIPS Keep arms straight to stabilize torso Maintain forward lean witn straight back Contract abdominals to stabilize back Perform on both sides STANDING HIP FLEXION START Stand facing away Foot harness cuff on ons ankla other foot on base Place hands on hips MOTION Flex hip and raise leg until thigh is parallel to floor Pausa at top of motion Lower to starting position Tips Maintain upright body position Do not lean forward or back as leg lifts Contract abdominals to stabilize back Pariorm on both sides STANDING HIP EXTENSION START Stand facing frame Foot harness cuff on one ankle other foot on bass Grip handle at top of seat Bend knee 90 degrees in front of body MOTION Extend hip Pull thigh in line with or slightly behind standing leg Pause at end of motion Retum to starting position TIPS Keep knee bent while extending hip Maintain forward lean with straight back Keep arms straight to stabiliza torso Contract abdominals to stabilize back Perform on both sides 45 SEAT Off LEG LIFT AC
30. off floor Contract abdominals to stabilize back Perform in both directions EIN SINGLE LEG LYING HIP ROTATION START Lia on back facing away shoulders on base Foot harnesses cuffs on ankles Grip base of frame Lift legs 6 inches off floor MOTION Open one lag to tha sida Continue in upward circular motion until lag is over hip Lower to starting position Reverse direction of motion Tips Keep leg straight while moving in circular pattern Do not excessively arch back off floor Contract abdominals to stabilize back Perform in both directions Perform on both sides SEATED SINGLE LEG PRESS START Sit facing away Foot harness cuff on one ankle other foot on fioor Bend knee and lift foot to seat height Grip handles naxt to seat MOTION Extend knee until leg is straight and parallel to floor Pausa at end of movement Bend knee to starting position TPs Sit up straight with abdominals contracted Keep knees and toes pointing upward Press leg forward Do not allow leg to open to the sido Perform on both sides 49 SEAT Off LEG LIFT ACCESSORIES Foot harness Ankla cuff MOVABLE PULLEY POSITIONS SEAT Off LEG ACCESSORIES Foot harnass Ankla cuff MOVABLE PULLEY POSITIONS SEAT On Bottom Position LEG LIFT Off ACCESSORIES Foot harness Ankle cuff MOVABLE PULLEY POSITIONS AT MUSCLE GROUPS EXERCISED Hip abductors LEVEL OF DIFFICULTY Intarrn
31. one right after the other without any rest So for example in Workout 816 you are to perform a Super Set consisting of Standing Biceps Curls and Standing Hammer Curls You will do 4 sets of Biceps Curls 12 reps each and then immediately begin performing 4 sets of the Standing Hammer 8 reps each WORKOUT 16 60 sec rest between all sets Straight Leg Dead Lifts 4 x 12 Single Arm Shoulder Press 4 x 12 12 eg Curls 4 x 12 12 Shoulder Shrugs Standing Lateral Raises and Standing Rear Deltoid Rows 4 x 10 10 10 Standing Hip Flexion Lying Hip Abduction and Adduction 4 x 10 10 10 SUPER SET Standing Biceps Curls 4 x 12 Standing Hammer Curls 4 x 8 Calf Raises 4 x 10 10 10 toes in out amp straight Seated Spinal Extension 4 x 12 WEEK FIVE WORKOUT 17 60 sec rest between all sets e SUPER SET 5 Single Leg Squats 5 8 SUPER SET Seated Chest Press 5x 8 Chast Flyes 5x 8 SUPER SET Seated Leg Extensions 2 x 8 Standing Hip Abduction 2 x 8 e SUPER SET Lat Bar Front Pull Down 5x 8 Standing Triceps Pushdowns 5 x 8 Closed Grip Chest Press 5x 8 Ab Crunch 4 x 10 4 second holds at flexed position Oblique Crunch w Twists 4 x 10 10 WORKOUT 18 60 sec rest between all sets Straight Leg Dead Lifts 5x 8 Seated Shoulder Press 5 x 8 Leg Curls 5x84 8 Shoulder Shrugs Standing Lateral Raises and Stand
32. to stabilize torso SINGLE ARM REVERSE GRIP PULL DOWN START Git facing frame Lean back slight ly Grip handie in underhand position MOTION Bend elbow and pull handie down to chest Pause at bottom of motion Extend elbow and raise to starting position TIPS Hold leaning position throughout exercise Do not move torso forward or back Maintain straight spine while lean ing Do not tip or rotate to one side Contract abdominals to stabilize torso Perform on both sides 56 SEAT On Bottom Position LEG On ACCESSORIES Hancdles lat Tower MOVABLE PULLEY POSITIONS SEAT On Bottom Position LEG On ACCESSORIES Handles Lat Tower MOVABLE PULLEY POSITIONS SEAT On Bottom Position LEG LIFT ACCESSORIES Handles Lat Tower MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED atissimus biceps LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Latissimus biceps LEVEL OF DIFFICULTY intarmadiate Advanced MUSCLE GROUPS EXERCISED Latissimus posterior deltoid LEVEL OF DIFFICULTY Beginner Eid NEUTRAL GRIP PULL DOWNS START Sit facing frame Lean back slightly Grip nandles in neutral position with palms facing in MOTION Bend elbows and pull handles down to chest Pause at bottom of motion Extend elbows and raise to starting position Hold leaning position throughout exercise Do not move torso forward and back Maintain
33. up Your warm up should gently prepare your muscles for the coming exertion Start by doing 5 to 10 minutes of gentle exercise such as walking that gradually increases your heart rate and loosens up your muscles Your warm up exercise should be aerobic in nature and only require an easy unforced range of motion This should be followed by 5 to 10 minutes of stretching Refer to the stretches found on pages 36 and 37 of this manual Never push yourself beyond a point of gentle tension or strain Keep your movements gentle rhythmic and controlled Muscle Toning or Cardio Workout Your warm up should be followed by either workout with the Bio Force exerciser or a cardio workout depending on which workout you are doing Regardless of which workout you are doing build up as your current fitness level allows and progress at a rate that is comfortable to you For the first week or so you may feel some muscle soreness This is quite normal and will disappear in a matter of days If you experience major discomfort you may be on a regimen that is too advanced for you or you may have increased your program too rapidly Cool Down and Stretching Your workout should be followed by a cool down The cool down should consist of 5 to 10 minutes of gentle exercise followed by stretching Refer to the stretches found on pages 36 and 37 of this manual Never push yourself beyond a point of gentle tension or strain Keep your movements gentle
34. used in STEP 10 d Chrome yl Pulley F lf Acor Nuts MB 19 lt b 0o ME T Pulley 2 Shoulder M xti mm NOTE For Steps b d All nuts and bolts are installed front to rear leaving the nut on the rear Make sure the Bracket Pins are properly seated in to the Bio Force exerciser Note Just start the nuts on the bolts no more Leaving nuts and bolts loose at this time is needed to string the cables STEP 10 Cable Assemblies Stretch out and untangle the Cable Slide the Chrome Pulley to one end of the Cable Slide the other 2 Pulleys to the other end of the Cable This will help keep the Cable untangled during stringing f 8 110mm Shoulder Bolt b Using a Shoulder Bolt and Acorn Nut attach the Chrome Pulley to the Bracket on the right Frame as shown Keep the Large Clip to the front and the Mut toward the rear The Chrome Pulley must be able to swivel Note You may need a step ladder to reach this high Large Clip M8 Acorn Nut Stringing the Cable P Tip When placing the Cable between any e Stringing Pulley and Pulley Bracket that has already Y The Cable been assembled it may be easier to remove the nut and pull the Pulley out After you string the Cable through it reassemble the Pulley and Pulley Bracket o WIng m i i
35. 2 x 10 2 x 15 1 x 20 Leg Curls 2 x 10 10 2 x 15 15 1 x 20 20 Shoulder Shrugs Standing Lateral Raises and Standing Front Raises 2 x 10 10 10 2x15415415 1x20 20 20 Standing Hip Flexion Lying Hip Abduction and Adduction 2 x 10 10 10 2 15 15415 1 20 20 20 Standing Biceps Curls 2 x 10 2 x 15 1 x 20 Calf Raises 2 x 10 10 10 2 x 15 15 15 1 x 20 20 20 toes in out amp straight Seated Spinal Extension 2 x 10 10 2x 15 15 1 x 20 20 WORKOUT 27 60 see rest between all sets Single Leg Squats 2 x 10 2 x 15 2 x 20 Single Arm Seated Chest Press 2 x 10 10 2 x 15 15 2 x 20 20 Seated Single Leg Extension 1 x 10 10 1 x 15 15 1 x 20 20 Single Arm Incline Chest Press 1 x 10 10 1 x 15 15 1 x 20 20 SUPER SET Standing Rows 2x 10 2x 15 2 x 20 Reverse Grip Pull Down 2 x 10 2 15 2 x 20 SUPER SET Seated Overhead Triceps Extension 2x 10 2 15 2 x 20 Closed Grip Chest Press 2 x 10 2 x 15 2 x 20 SUPER SET Ab Crunch 2x 10 2x 15 2 x 20 4 second holds at flexed position Oblique Crunch 2 x 10 10 2x 15 15 2 x 20 20 35 WORKOUT 28 60 rest between all otraight Leg Dead Lifts 2 x 10 2 x 15 2 x 20 single Arm Shoulder Press 2 x 10 10 2 x 15 15 2 x 20 20 Leg Curis 2x 10 10 2x 15 15 2 x 20 20 Single Arm Shoulder Shrugs Standing Lateral Raises and S
36. 2298 MBE LH USER MANUAL EN IN 6958 Exerciser Bio Force i CONTENTS IMPORTANT SARE Y INEORWVES TION 50 C D aa rali rp 3 SPECIFICA TIONS TAR dete see ott ubt eite fut de a id 4 EQUIPMENT WZXRNENGIGAUTION LAB ese vto Sese Ubro 5 AOSENMBEYX INSTRUC TION 7 ACCESSORIE E E S A 21 PARTS E E av iene E R 22 EXPLODED VIEW PN 23 CAREAND STORAGE sron E 24 EXERCISE GUIDELINES auntie umi teu T Mesue DM SM cO eR 25 BIO FORCE O SYSTEM tat cab taie aba t atem rav La afe e Pav LM M Er DUE 21 GETTING STARTED ON YOUR BIO FORCE EXERCISER 2 22 2 28 S WEEK BODY TRANSFORMATION PLAN hae eee ae ee 30 WARM UP AND COOL DOWN STRETCHES tsi eoe tope peo he aus tes toad ten PUN 37 BIO FORCE EXERCISE IND EX ss a ee a a 39 CERCISES ene 41 CARDIOVASCULAR CONDELIONEINCIS 80 PROGRESSI
37. 4 64 6 1 154 154 15 toes in out amp straight seated Spinal Extension 1x 15 15 1 x 10 10 1x 828 1x6 6 1x 15 15 WORKOUT 31 60 sec rest between all sete single Leg Squats 2x 15 15 2x 10 10 2x 8 8 2x6 6 1x 15 15 single Arm Seated Chest Press 2 15 15 2x 10 10 2 8 8 2 6 6 1 x 15 15 seated Single Leg Extension 2 x 15 15 2x 10 10 2 8 B 2x 6 8 1x 15 15 single Arm Incline Chest Press 2 x 15 15 2 10 10 2x 8 8 2 6 6 1 15 15 Reverse Grip Pull Down 2x 15 2x 10 2 8 2 6 1 15 seated Overhead Tnceps Extension 2x 15 2x 10 2x 8 2x 6 1 15 Ab Crurich 2x 15 2x 10 2x8 2x6 1x 15 standing Trunk Rotation 2 x 15 15 2x 10 10 2 8 8 2 6 06 1 15 15 WORKOUT 32 60 sec rest between all Straight Leg Dead Lifts 2x 15 2x 10 2x 8 2x6 1 x 15 single Arm Shoulder Press 2 x 15 15 2 x 10 10 2 8 8 2 6 6 1x 15 15 Leg Curls 2x 15 15 2x 10 10 2 8 8 2 6 6 1 15 15 standing Hip Flexion Lying Hip Abduction and Adduction 1 x 15 15 15 1 x 10 10 10 1 8 08 8 1 6 6 6 1 15 15415 Standing Biceps Curls 2x 15 2x 10 2x 8 2x 6 1 x 15 Calf Raises 1 x 15 15 15 1 x 10 10 10 1 x 8848 1x64 6 6 1 154 15415 toes in out amp straight oeated Spinal Extension 2 15 2x 10 2x 8 2x 6 1 x 15 36 WARM UP AND COOL DOWN STRETCHES When performing these stretches your movements should be slow and smooth wi
38. Bolts and hand tighten Note Hand tighten bolts allowing for easier alignment of the frames sections and Pulley Assembly They will be secured later M10 x 112mm Allan Bolts All nuts and bolts are installed front to rear leaving the nut on the rear 10 Purts used in Backrest Handlebar STEP 3 with Allen Bolts M8 x 40mm Backrest Support Frama Backrest with Allen Bolts 8 x 15mm Ec 5mm Allen Wrench STEP 3 Backrest Support Frame Assembly a Remove the bolts from the ends of the Backrest Handlebar b Attach the Backrest Handlebar to the Small Crossbar at the top of the Backrest Support Frame using the 2 Allen Bolts you just removed Tighten these bolts using the Allen Wrench provided Turn the Backrest over and remove the bolts from the back d Turn the Backrest Support Frame over so the Tabs are resting flat against the Backrest Make sure the top of the Backrest the end with the logo on it is at the top end of the Backrest Support Frame the end with the handle as shown below and to the right Secure the Backrest in place by inserting the Backrest Support 4 Allen Bolts you just removed in Step 3c through Frame the Tabs on the Backrest Support Frame and into the Backrest Tighten them using the Allen Wrench provided Backrest Small Tabs Crossbar Handlebar Backrest Support N Frame Wrench TOP Small Crossbar Backrest Bra
39. CESSORIES Foot harnass Ankle cuff MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Foot harnass Ankla cuff MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Foot harnass Ankle cuff MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Hip abductors LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Hip adductors LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Gluteals hamstrings LEVEL OF DIFFICULTY Baginnar STANDING HIP ABDUCTION START Stand facing side Foot harness cuff on outside ankle inside foot on base Grip handle at top of seat MOTION Lift log to side toes facing front Pause at end of motion Lower to starting position Keep lag straight while lifting Lift leg directly to side Avoid angling leg front or back or lifting toes Maintain upright body position Do not tip body as lag lifts Contract abdominals to stabilize back Perform on both sides STANDING HIP ADDUCTION START Stand facing side Foot hamess cuff on inside ankle outside foot on base Grip handle at top of saat MOTION Pull inside leg across supporting lag toes facing front Pause at end of motion Return to starting position TIPS Pull working lag in front of supporting leg Maintain upright body position Do not tip body as leg pulls across Contract abdominals to stabilize back Perform on both sides LYING HIP EXT
40. ENSION START Lis on back facing away shoulders on base Foot harnesses cuffs on ankles Grip base of frame Lift ona lag perpendicular to floor MOTION Lower lag straight down to floor Pause at end of motion Slowly raise to starting position TIPS leg straight while lifting and lowering Do not allow leg to open to the side Keen knee in lina with shoulder throughout exercise Do not excessively arch back off floor Contract abdominals to stabilizes back Perform on both sides 46 SEAT Off LEG LIFT Off ACCESSORIES Foot harness Ankle cuff MOVABLE PULLEY POSITIONS bad SEAT LEG LIFT Off ACCESSORIES Foot hamess Ankla cuff MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Foot hamess Ankla cuff MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Hip adductors hip flexors abdominals LEVEL OF DIFFICULTY Intermediate Advanced MUSCLE GROUPS EXERCISED Hip adductors hip flexors abdominals LEVEL OF DIFFICULTY Advanced MUSCLE GROUPS EXERCISED Gluteals quadriceps hamstrings abdominals LEVEL OF DIFFICULTY Intermediate Advanced LYING HIP ABDUCTION ADDUCTION START Lig on back facing away shoulders on basa Foot harnesses cuffs on ankles Grip base of frame Lift legs 6 inches Off floor MOTION Open both legs to the side Pause at end of motion Close lags back to starting position Tips Keep both legs str
41. IFT n ACCESSORIES Handles MOVABLE PULLEY POSITIONS U a SEAT On Bottom Position LEG LIFT n ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT On Bottom Position LEG LIFT n ACCESSORIES Handles MOVABLE PULLEY MUSCLE GROUPS EXERCISED Latissimus posterior deltoid LEVEL OF DIFFICULTY Intermadiate EJ STANDING STRAIGHT ARM PULL DOWN START Stand facing frame Feet hip width apart on base Grip lat bar in wide grip with palms facing down MOTION Pull arms straight down toward hips Pause at end of motion Raise arms back to starting position TIPS Keep arms straight throughout exercise Do not bend elbows while pulling down Maintain upright posture Do not lean forward or back Contract abdominals to stabilize torso 61 SEAT Off LEG LIFT Off ACCESSORIES Lat Bar Lat Tower Position MOVABLE PULLEY POSITIONS BIO FORCE EXERCISES MUSCLE GROUPS EXERCISED Daltoids LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Daltoids LEVEL OF DIFFICULTY Intermadiata Advanced MUSCLE GROUPS EXERCISED Trapezius LEVEL OF DIFFICULTY Beginner SEATED SHOULDER PRESS START Sit facing away Grip handles with thumbs facing in Elbows bent 90 degrees at shoulder level MOTION Extend elbows and press ams overhead Pause at top of motion Bend elbows back to starting position Tips Press arms up in arcing motion until hands almost touch Kee
42. ISTANCE SETS REPS RESISTANCE SETS REPS RESISTANCE SETS REPS RESISTANCE SETS REPS RESISTANCE SETS REPS RESISTANCE 85
43. Phillips Bolts and important Each Cable Assembly consists of the Cable 1 Chrome Pulley and 2 Padded Pulleys 2 MT x 20mm Phillips Screws WE SUGGEST YOU ASSEMBLE THE BIO FORCE EXERCISER WHERE YOU ARE GOING TO BE USING IT Purts used in STEP 1 Base Frame 4 Allen Bolts M8 x 25mm 5mm Allen Wrench Basa Plate w Pads STEP 1 Base Frame Assembly Turn the Base Frame over with the warning labela facing down b Place the Base Plate on the Base Frame on the end opposite the rollers Make sure the curved edge of the Base Plate is facing out with the pads up Align the holes in the Base Plate and Base Frame and secure the parts by using 4 Allen Bolts Tighten them with the Allen Wrench provided Turn the Base Assembly right side up on the floor warning labels face Base Frame Assembly Rollers _ Pads i 4 a 5 4 Allen Bolts 8 x 25mm Basa Plata 5mm Allen Wrench Parts used in STEP 2 Crossbar 2 Allen Bolts lt 10 112 k Upright Frame STEP 2 Upright Frame Assembly Flip the Upright Frame over so it is resting on the Support Rods and the warning labels facing down b Lay the Perforated Cover and Crossbar in place on top of the Frame and align the holes You should be able to see the warning label on the crossbar Insert 2 Allen Bolts down through the outside holes in the Crossbar Perforated Cover and the Upright Frame Add Acom Nuts on the
44. Position LEG LIFT On ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT On Top Position LEG On ACCESSORIES Lat Bar Lat Tower Pos MOVABLE PULLEY POSITIONS SEAT On Top Position LEG On ACCESSORIES Lat Bar Lat Tower Pos MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED atissimus biceps LEVEL OF DIFFICULTY Intermediata Advanced MUSCLE GROUPS EXERCISED atissimus biceps LEVEL OF DIFFICULTY Baginnar MUSCLE GROUPS EXERCISED atissimus biceps LEVEL OF DIFFICULTY Intermediatae Advanced SINGLE ARM OVERHAND PULL DOWN START Sit facing frame Grip ons handle with palms facing forward Lean back slightly MOTION Bend elbow and pull handie down to chest Pause at bottom of motion Extend elbow and raise to starting position TIPS Hold leaning position throughout exercise Do not move torso forward or back Maintain straight spine while leaning Do not tip or rotate to one side Contract abdominals to stabilize torso Perform on both 5095 REVERSE GRIP PULL START Sit facing frame Lean back slight ly Grip handles in underhand position MOTION Bend sibows and pull handles down to chest Pause at bottom of motion Extend elbows and raise to starting position TPs Hold leaning position throughout exercise Do not move torso forward and back Maintain straight spina while leaning Do not round lower back Contract abdominals
45. RCISED Tricaps LEVEL OF DIFFICULTY Intermediate Advanced KICKBACK START Stand facing frame Grip handles in overhand grip with palms facing down Bend elbows 90 degrees MOTION Extend elbows and pull handles down and back Pause at end of motion Bend elbows back to starting position TIPS Keep arms close to sides of body Do not allow wrists to bend while pressing back Maintain upright postura throughout exercise Do not lean forward while pressing back Contract abdominals to stabilize torso MUSCLE GROUPS EXERCISED Tricaps LEVEL OF DIFFICULTY Intermediats 15 SEAT Off LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Handlas MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Triceps LEVEL OF DIFFICULTY Intermediate MUSCLE GROUPS EXERCISED Triceps anterior deltoids pectoralis LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Triceps anterior deltoids pectoralis LEVEL OF DIFFICULTY Intermediates Advanced 111 TWO ARM REVERSE GRIP TRICEPS KICKBACK START Stand facing frame Grip handles underhand grip with palms facing up Bend elbows 90 degrees MOTION Extend elbows and pull handles down and back Pause at end of motion Bend albows back to starting position TIPS arms close to sides of body Do not al
46. RD 1 82 LEG LIFT TUBE 1 83 LOWER LEG BAR SHORT 1 84 UPPERLEG BAR LONG 1 85 FOAMPADS 90x 22 2x165 4 86 LEGBARCAP 42222 4 87 PLASTIC BUSHING 2 88 LAT BAR 1 89 LATBARCAP 0318 2 90 LATBARFOAMGRIP 431 8 0 37 8x275 2 94 RIGHT ADJUSTER SHROUD RF 1 92 LEFT ADJUSTER SHROUD RR 1 93 ALLENBOLT 8 15 SEAT BACK REST 8 94 FOOT HARNESS 2 95 SMALL CLIP 2 06 ALLEN Bolt M10x72mm THREAD LENGTH 15mm 2 97 ALLEN Bolt M10x112mm THREAD LENGTH 20mm 2 98 ALLEN Bolt M10x57mm THREAD LENGTH 15mm 2 99 ALLEN Bolt M10x30mm 6 400 SPRING WASHER M10x2 5t 6 101 HEX BOLT M8x20mm 4 102 MS LARGE WASHER 30x 9x2 0t 2 103 9 SMALL WASHER 20x 9x2 0t 2 104 HEX BOLT MBx49mm THREAD LENGTH 10mm 2 105 ACORNNUT 8 2 106 ALLEN SPACER BOLT 1 107 ALLEN BOLT 5mm 1 108 ALLEN BOLT M10x98mm THREAD LENGTH 15mm 6 409 ALLEN BOLT M10x115mm THREAD LENGTH 15mm 2 110 ALLEN BOLT 8 25 4 111 ALLEN WRENCH 6mm 1 112 ALLEN WRENCH 8mm 1 113 ALLEN WRENCH SCREW DRIVER 5mm 1 114 SEAT 1 115 BACKREST 1 116 HEX WRENCH 2 148 LANYARD 2 119 PHILLIPS BOLT M5 4 2 120 RUBBER PADDING PULLEY SHROUND 2 121 PHILLIPS BOLT M5 20 2 EXPLODED VIEW 88 1 Hin X SE Hr ett LECEE EHE fers ear gt Hu inda SEER AR UE iT i bebe See ee ener i TETELE HIE 23 CARE AND STORAGE Once your equipment is assembled make sure it is on a solid level surface with plenty of clear
47. S EXERCISED Anterior deltoids LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Anterior deltoids LEVEL OF DIFFICULTY intarmadiate Acdvanced UPRIGHT ROW START Stand facing frame Feet hip width apart on base Grip lat par in front of thighs with thumbs facing in MOTION Bend elbows and pull bar up to chest level Pause at top of motion Lower bar to starting position Maintain upright posture throughout axercise Do not lean back wnile lifting bar Lift elbows to shoulder height or slightly higher Keep wrists straight Contract abdominals to stabilize torso STANDING FRONT RAISE START Stand facing away Feet hip width apart on base Grip handles with arms at sides thumbs facing in MOTION Raise arms in front of body Pause at top of motion Lower arms to starting position TIPS Raise arms to nose level Keep elbows almost straight Maintain upright posture throughout exercise Do not lean or tit backward Keep wrists straight whila raising arms Contract abdominals to stabilize torso 117 SINGLE ARM STANDING FRONT RAISE START Stand facing away Feet hip width apart on base Grip one handle with arm at side thumb facing in MOTION Raise arm in front of body Pausa at top of motion Lower arm to starting position TIPS Raise arm to nose level Keep elbow almost straignt Maintain upright postura throughout exercise Do not lean or tilt backward Keep wrist str
48. SED Forearm flexors LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Forearm extensors LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Triceps LEVEL OF DIFFICULTY Intermediate P 2127 SEATED WRIST CURL START Sit facing away Lean forward and rest forearms on lower thighs Grip handles underhand grip with palms facing up and wrists extended MOTION Flex wrists and curi handles toward forearms Pausa at top of motion Extend wrists to starting position Lean forward with straight back Do not round upper or lower spina Avoid bending elbows or lifting forearms while flexing wrists Contract abdominals to stabilize torso 717 SEATED REVERSE W RIST CURL START Sit facing away Lean forward and rest forearms on lower thighs Grip handles in overhand grip with palms facing down and wrists flexed MOTION Extend wrists and curl handles toward forearms Pausa at top of motion Flex wrists to starting position TIPS Loan forward with straight back Do not round upper or lower spine Avoid bending sibows or lifting forearms while axtending wrists Contract abdominals to stabilize torso SEATED OVERHEAD TRICEPS EXTENSION START Sit facing away Grip handles behind head Point elbows front at shoulder height MOTION Extend elbows and press handles overhead Pause at top of motion Bend elbows back to starting position Tips elbows in start position throughout
49. VE CARDIOVASCULAR TRAINING PROGRAM 82 CARDIO WORKOUT TRACKING SHEETS a a 93 WORKOUT PROGR CHAR gra LA 84 EXERCISE COG MEI MU SLIDE MESE CM MEME 85 TERMS AND CONDITIONS OF WARRANTY WARRANTY CLAIMS Chyba Z lozka nen definov na For maximum effectiveness and safety please review this manual before using your Bio Force 9 exerciser IMPORTANT SAFETY INFORMATION AWARNING YOU AND OTHERS CAN BE SERIOUSLY INJURED OR KILLED IF WARNINGS ON THE EQUIPMENT IN THIS OWNER S MANUAL IS NOT FOLLOWED 1 Before starting this or any other exercise program consult your physician Your physician should assist you in determining the target heart rate zone appropriate for your age and physical condition Certain exercise programs or types of equipment may not be appropriate for all people This is especially important for people over the age of 35 pregnant women or those with pre existing health problems or balance impairments If you are taking medication which may affect your heart rate physician s advice is absolutely essential 2 Start out slowly and progress sensibly Even if you are an experienced exerciser start with the beginner workout and become familiar with of the exercises before moving on to more advanced workouts or exercises
50. adiata Advancad MUSCLE GROUPS EXERCISED Hip adductors LEVEL OF DIFFICULTY Intenmediate Advanced MUSCLE GROUPS EXERCISED Ankle avartars LEVEL OF DIFFICULTY Beginner SEATED SINGLE LEG ABDUCTION START Sit facing side Foot harness cuff on outside ankle other foot on floor Lift leg parallel to floor Grip top of seat MOTION Open lag to tha side toss facing up Pause at end of motion Heturn to starting position TIPS Sit up straight with abdominals con tracted Do not band lower back Keep knees and toes pointing upward as leg abducts Perform on both sides SEATED SINGLE LEG ADDUCTION START Sit facing away Foot hamess cuff on ons ankle other foot on floor Grip handles next to seat Open leg to the side parallel with floor MOTION Pull lag into midline of body Pause at end of motion Open lag to starting position Tips Sit up straight with abdominals con tracted Do not band lower back Keep knees and toss pointing upward as lag adducts Perform on both sides SEATED EVERSION START Sit facing side Foot harness cuff on outside ankle other foot on floor Grip edge of seat Lift leg off floor and rotate ankle 50 toss face inward MOTION Rotate ankle until toes face outward Pause at end of motion Rotate ankle back to starting position Tips Sit up straight with abdominals con tracted Do not band lower back Keep rotating foot about 6 inches off
51. aight and lifted off floor while opening and closing Do not excessively arch back off foor Contract abdominals to stabilize Dack Modify by lowering one leg to floor and performing on side LYING SINGLE LEG ABDUCTION ADDUCTION START Lie on back facing away shoulders on base Foot harnasses cuffs on ankles Grip base of frame Lift legs 6 inches Off floor MOTION Open one leg to tha side Pause at end of motion Close lag back to starting position TIPS Keep non moving leg straight and lifted off floor while opening and closing other lag Do not excessively arch back off floor Contract abdominals to stabilize back Modify by lowering non moving leg to floor Perform both sides Big LYING DOUBLE PRESS START Lie on back facing away Shoulders on basa Foot harnesses cuffs on ankles Grip base of frame Bend hips and knees MOTION Extend hips and knees until legs ara straight Pause at end of motion Return to starting position TIPS Keep knees in line with shoulders throughout exercise Do not excessively arch back off floor as lags extend Contract abdominals to stabilize back 47 SEAT Off LEG LIFT Off ACCESSORIES Foot harness Ankle cuff MOVABLE PULLEY POSITIONS SEAT Off LEG ACCESSORIES Foot harness Ankle cuff MOVABLE PULLEY POSITIONS SEAT Off LEG ACCESSORIES Foot harness Ankle cuff MOVABLE PULLEY POSITIONS
52. aight while raising Contract abdominais to Stabilize torso Perform on both sides 63 SEAT Off LEG Off ACCESSORIES Lat Bar Front Position MOVABLE PULLEY POSITIONS SEAT LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Off LEG Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Medial deltoids LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Medial deltoids LEVEL OF DIFFICULTY Intermediate Advanced MUSCLE GROUPS EXERCISED Posterior deltoids LEVEL OF DIFFICULTY Beginner STANDING LATERAL RAISE START Stand facing away Feet hip width apart on base Grip handles with arms at sides thumbs facing front MOTION Raise arms laterally Pause at top of motion Lower arms to starting position TIPS Raise arms to shoulder level or slightly higher Keep elbows almost straight Maintain upright posture throughout exercise Do not lean or tilt backward Keep wrists straight while raising arms Contract abdominals to stabilize torso SINGLE ARM STANDING LATERAL RAISE START Stand facing away Feet hip width apart on base Grip one handle with arm at side thumb facing front MOTION Raise arm laterally Pause at top of motion Lower arm to starting position TIPS Raise arm to shoulder level or slightly higher Keep elbow almost straight Maintain upright posture throughout
53. amp PARTS Assembled Approximate Specifications Length 52 3 4 Product Weight Approx 174 165 Dimensions are based on unit set up for use Width 65 Maximum user weight 300 Ibs Height 82 NOTE All location references such as front rear left or right made in these instructions are from the user sitting on the exerciser and facing forward Ghroma Pulleys Lat Bar RIGHT Right Top Frame Lol LEFT Left Top Frame Logi Cover with Logo Parforated Gover Right Adjuster Backrest Handlebar Left Adjuster Grossba Laft Swing Right Swing Arm bh Pullay with Logo Padded 7 Resistance Gylindar 4 Handle Right Seat V E Handlebar ET aed Padded Pulley Upper Leg Bar ag Lift Tu 1 1 Bottom Cover Cap Basa Frame d 2 Di Foot Harness 40 Base Plate FHONT Lower Lag Bar Foot Harness Thesa parts are the same on both tha left and right side of the exerciser EQUIPMENT WARNING CAUTION LABELS IMPORTANT Note placement of the following Warning Caution Labels on your equipment WARNING LABEL 1 E WARNING WARNING LABEL 3 LABEL 5 A WARNING 5 locations CRUSH HAZARD Keep hands clear while operating WARNING LABEL 2 CAUTION LABEL 1 CAUTION Always keep the L
54. ance behind and in front of your equipment Store your equipment in an area away from children and high traffic areas Wipe your equipment down with a soit damp cloth frequently to prevent accumulation of sweat and dirt We recommend white lithium grease if lubrication is needed Regularly check the following parts for signs of fraying or other wear the Handles Ankle Cuffs Cables Pulleys Large and Small Clips and Frame If part needs to be replaced do not use the equipment until it is repaired Make sure the Clips and Hitch Pins are securely in place Check that the Cables are traveling correctly in the groove of each Pulley Make sure Chrome Pulleys pivot easily Check that Leg Bar Caps are securely in Leg Bar Tubes Lat Bar should always be kept in the hooks at the top of the equipment Penodically check bolts to be sure they are all tight To move for storage We recommend you use 2 people when moving the equipment Make sure nothing is in your way before moving exerciser Grab frame securely from behind the Bio Force exerciser place your foot on the rear cross member as shown in figure 1 tilt back until wheels engage roll across the floor to your desired location figure 2 slowly let the front of the Bio Force exerciser down by holding the top of the Frame and placing your Toot against the rear cross member until the Frame Piate is on the floor We recommend 14 you use 2 peopl
55. are pre lubricated at the factory We recommend that you protect flooring or anything else the parts may contact with newspaper or cloth Make sure you have read the manual completely and locate all the parts and tools shown on page 7 Product will need approx 83 when tilting for transportation Make sure you have proper clearance before assembling We recommend you assemble your equipment in the area you will be using it CAUTION When transporting for storage we recommend two people move the unit All nuts and bolts are installed front to rear leaving the nut on the rear Some assemblies may require lifting by 2 people Lay Out the Parts Lay out the parts of your Bio exerciser as shown here and on the following pages and familiarize yourself with part names for easier assembly Make sure you have all parts Lag Lift Tube Handles 2 Lower Leg Bar Upper Leg Bar T ae d 777 Brackets 6 Foot Harnesses 2 Gok Backrest w Allan Bolts Right Adjuster Left Adjuster Important The Left and Right Seat Handlebars are attached to the Support Frame BOX 2 Backrest Support Frame Lett Swing Arm Right Swing Arm Pulleys w logo 4 Pullays 2 Backrest Handlebar w Allan Bolts Upright Frama Perforated Gover tance Assemhlias Top and Bottom Gover Cap with m 2 Mb x 29mm
56. at Bar in its holder when not in usa WARNING LABEL 1 AWARNING Fallure to read and follow the safety Instructions stated In the Owner s Manual and Video may result In POSSIBLE SERIOUS INJURY OR DEATH KEEP CHILDREN AWAY Maximum user welght 300 Ibs Replace this label I damaged illegible or removed Class HC WA RNING LABEL A WARNING CRUSH HAZARD Keep hands clear while assembling and disassembling WARNING LABEL 3 WARNING WARNING WARNING LABEL 7 LABEL 4 LABEL 4 2 iocasions 2 locations AWARNING AWARNING Make sure that is When performing standing exercises place feet firmly on floor plate locked in place before beginning to exercise WARNING LABEL 7 WARNING LABELS CAUTION LABEL 2 WARNING 2 E WARNING LABEL6 LABEL 6 WARNING WARNING LABEL 5 LABEL 6 WARNING 6 locations 2 locations LABEL 8 2 iccations Contents under pressure DO NOT OPEN Keep away from heat and fire WARNING CHE CAUTION LABEL 2 ACAUTION When transporting for storage we recommend two people move this unit WARNING LABEL 9 unit is assembled ASSEMBLY INSTRUCTION NOTE All location references such as front rear left or right made in these instructions are from the user sitting on the exerciser and facing forward FRONT TIPS Occasionally our products contain components that
57. at waist level Band eibows 90 degrees MOTION Extend elbows and press handles down Pause at end of motion Bend elbows back to starting position TIPS Keep arms close to sides of body Press handles down and slightly back Maintain upright posture throughout exercise Avoid rounding spine forward while pressing down Contract abdominals to stabilize torso 727 SINGLE ARM TRICEPS START Stand facing frame Fest hip width apart on base Grip one handie overhand grip with palm facing down Bend elbow 90 degrees MOTION Extend elbow and press handle down toward thigh Pause at bottom of motion Bend elbow back to starting position Tips Hold elbow at side of ribcage Do not move upper arm while extending elbow Maintain upright posture through out exercise Avoid rounding spine for ward while pressing down Contract abdominals to stabilize torso Perform on both sides GRIP TRICEPS PUSHDOWN START Stand facing frame Feet hip width apart on base Grip handie in underhand grip with palm facing up Bend elbow 90 degrees MOTION Extend elbow and press handle down toward thigh Pause at bottom of motion Bend elbow back to starting position TIPS Hold elbow at side of ribcage Do not move upper arm while extending elbow Maintain upright posture through out exercise Avoid rounding spina for ward while pressing down Contract abdominals to stabilize torso Perform on both s
58. cage Do not swing elbows forward while curling Maintain upright postura throughout exercise Avoid tilting torso back while curling arms Contract abdominals stabilize torso 711 CURVED BAR REVERSE BICEPS CURL START Stand facing frame Feet hip width apart on base Grip lat bar in overhand grip with thumbs facing inward MOTION Bend elbows and curl bar toward front of shoulders Pause at top of motion Lower arms to starting position TIPS Hold elbows at sides of ribcage Do not swing elbows forward while curling Maintain upright postura throughout exercise Avoid tilting torso back while curling arms Contract abdominals to stabilize torso SEATED CONCENTRATION CURL START Sit facing away Lean forward and rest ona arm on inside of knee Grip one handle in underhand grip with palm facing up MOTION Bend elbow and curi handle toward front of shoulder Pause at top of motion Lower arm to starting position TIPS Lean forward with straight back Do not round upper or lower spina Hold upper arm in stable position on leg Contract abdominals to stabilize torso Perform on both sides 71 SEAT Off LEG LIFT ACCESSORIES Lat Bar Front Position MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Lat Bar Front Position MOVABLE PULLEY POSITIONS SEAT On Bottom ition LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCI
59. cket with Allen Bolts 5mm Allen Wrench Brackat Tab not visibla Tab not visibla Bolts Removed from Backrest Completed Backrest Support Assembly 11 Parts used in STEP 4 Li Backrest Support Frame Assembly Base Frame Assembly STEP 4 Assembling the Main Frame Components a Carefully lift the Upright Frame Assembly onto the rear cross member of the Base Frame Assembly making sure the Crossbar and Perforated Cover are facing the front Secure it in place with 4 Allen Bolts with Spring Washers Hand tighten CAUTION Upright Frame Assembly is heavy Use 2 people for Main Frame Assembly i 6 Allen Bolts with 10 Spring Washers M10 x 30mm Allen Bolts with Spring Washers M10 x 30mm 12 4 Y M10 x 72mm 2 Allen Bolts with M10 Acorn Nuts M10 x 57mm Base Frame Assembly Upright Frame Assembly 2 Allen Bolts with M10 Acorn Nuts b Set the Backrest Support Frame Assembly in place by aligning the holes in the bottom with Backrast uU the holes in the Center Cross Member of the Support Frame hack Base Frame Assembly Secure it in place with Assembly 2 Allen Bolts with Spring Washers Hand Crossbar tighten t Align the holes in the top of the Backrest Allen Bolts Support Frame and the center holes in M10 x 57mm the Crossbar Insert 2 Allen Bolts and add Acom Nuts Hand tighten Base Frame
60. der to the bottom of the Hight Adjuster Align the two pieces ES M and connect with a Hex Bolt and Acorn Nut making sure the Nut is to the rear Tighten it with the Wrenches provided T e Repeat Step 8 d for the Left side Parts used in STEP 9 MR Be D 6 Pulley Brackets marked by their position on the unit Toss 6 Pulleys STEP 9 Attaching Pulleys Lay the Pulley Brackets out and establish their locations on the Bio Force exerciser as they are marked 6 Allan Bolts M10 x 35mm 5 Acorn Nuts M10 18 Alien Bolt M10 x 85mm gt quami Acorn Nut b Pulley Bracket Pin Pulley Pulley without rack Logo Bottom of the Upright Frame b Take the 2 Pulleys without the Bio Force Logos and the 2 Pulley Brackets marked for the bottom of the Upright Frame and loosely them to the bottom rear of the frame using 2 Allen Bolts and 2 Acom Nuts Use the 2 Pulley Brackets marked for the and 2 Pulleys with Bio Force Logos and loosely mount them to the Top Frame with the logos facing each other Use the 2 Allen Bolts and 2 Acorn Nuts specified d Use the 2 Pulley Brackets marked for the Swing Anns and 2 Pulleys with Bio Force Logos and loosely mount them near the ends of the Swing Arms with the logo facing out to the front Use the 2 Allen Bolts and 2 Acom Nuts specified making sure the Nut is to the rear Parts
61. e when moving the equipment figure 1 ACAUTION When transporting for storage we recommend two people move this unit figura 2 24 EXERCISE GUIDELINES IMPORTANT Please review this section before you begin exercising IMPORTANT If you are over 35 and have been inactive for several years you should consult your physician who may or may not recommend a graded exercise test Your physician can also assist you in determining the Target Heart Rate Zone appropriate for your age and physical condition You should also consult your physician if you have the following High blood pressure High cholesterol Asthma Heart trouble Family history of early stroke or heart attack deaths Frequent dizzy spells Extreme breathlessness after mild exertion Arthritis or other bone problems Severe muscular ligament or tendon problems Other known or suspected disease If you experience any pain or tightness in your chest an irregular heartbeat or shortness of breath stop exercising immediately Consult your physician before continuing Pregnant Balance impairment Taking medications that affect heart rate 25 Workout Phases Regardless of whether you are working out with your Bio Force exerciser or doing a cardio workout your workout should consist of the following three phases Warm Up To prevent injury and maximize performance we recommend that each workout period should start with a warm
62. erting into the 2 outer holes Tighten the bolts using the Phillips Screwdriver provided t Hepeat item and b the Bottom Cover Cap 14 Barrel Nut 6mm and Seat Support Fame Allan Bolt 5mm Lag Lift Tube Parts used in Removable Leg STEP 6 amp 7 Tube 5mm Allen Wrench 6mm Allen Wrench Upper and Lower Leg Bar Assemblies Bracket Support Frame STEP 6 Seat Assembly a Remove the bolts from the bottom of the Seat Lay the Seat Support Frame on the bottom of the Seat making sure the Long Hitch Pin and Bracket are facing the same direction as the narrow end of the Seat Insert the 4 Allen Bolts you just removed from the bottom of the Seat Tighten using the Allen Wrench bmm provided Long Hitch Pin bum M8 x 15mm Allen Bolts 4 Seat Assembly Removable Leg Tube Bracket b Remove the Long Hitch Pin from the Seat Support Frame Assembly Hang the Seat Assembly on the top studs of the Backrest Support Frame IMPORTANT Make sure the Bracket on the Seat Assembly is securely over the stud Insert the Long Hitch Pin through the holes under Short the studs to secure the Seat Assembly in place Hitch Pin 6 Remove the Short Hitch Pin from the Seat Support Frame Assembly Slide the Hemovable Leg Tube into the open end of the Seat Assembly with the Bracket up as shown He inse
63. es SEATED SPINAL EXTENSION START Sit facing frame Grip handles in front of chest Pull elbows to waist MOTION Extend spina Pause at end of motion Heturn to starting position Tips Lift ribcage and lengthen spine while extending Do not over extend spine Keep elbows in close to body Avoid pulling with arms Contract abdominals to stabilize lower back 79 SEAT Off LEG LIFT Of ACCESSORIES Handlas MOVABLE PULLEY POSITIONS EIS 3 SEAT Omn Bottom Position LEG LIFT ACCESSORIES Handlas MOVABLE PULLEY CARDIOVASCULAR CONDITIONING Exercise that challenges the heart is a simple part of an exercise program almost anyone can walk run tread mill cimb steps or bike But creating a progressive time efficient and results oriented cardio program takes a little planning properly designed and consistently performed cardiovascular training program is an essen tial part of your program if you want to improve your health and lose weight or maintain a healthy lifestyle Training Aerobically Aerobic exercise is the key to building a stronger heart and can reduce your chances of heart disease as well as burn lots of fat and calories Aerobic exercise is any activity that you can keep at for several minutes or longer and increases your heart rate Activities that have the potential to condition the heart typically involve the large muscles of the hips thighs
64. esistance 2 Hex Bolts M8 x 20mm Cylinders 2 Hex Bolts M8 x 20mm with 2 Small Washers with 2 Large Washers STEP 8 Installing the Swing Arms and Cylinders Top Cross Standing behind the Bio Force exerciser a With the calibration numbers to the front slide the Right Swing Arm onto the Support Rod on the top cross member of the Upright Frame Use a Large Flat Washer and the Hex Bolt to secure the Hight Swing Arm and tighten it using the 13mm Wrench b Lift the Knob on the Right Adjuster while sliding it onto the Swing Arm Slide it ta the number 20 The numbers are marked on the front of the Swing Arm The left or right will be indicated just below the Knob on the Adjusters rear side and the calibration number must show through the window in the front of the Adjuster Lower Gross Member Right Adjuster With the warning label facing out place the bottom of the Resistance Cylinder on the Support Rod of the lower cross member of the Upright Frame with the top of the Cylinder laying out to the right of the unit Use one of the Small Flat Washers and Hex Bolts to secure the bottom of the Resistance Cylinder Tighten the Bolt with Wrench provided 17 All nuts and bolts are installed front to rear x 49mm Ha x and M8 Acorn Nut leaving the nut on the rear 5 d Lift the Right Swing Arm and the Resistance Oylinder to align the top of the Cylin
65. floor Perform on both sides 50 SEAT On Bottom Position LEG LIFT Off ACCESSORIES Foot harnass Ankle cuff MOVABLE PULLEY SEAT On Bottom Position LEG LIFT ACCESSORIES Foot hamess Ankle cuff MOVABLE PULLEY POSITIONS SEAT On Top Position LEG LIFT On ACCESSORIES Foot harnass Ankle cuff MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Ankle inverters LEVEL OF DIFFICULTY Baginner SEATED ANKLE INVERSION START Sit facing side Foot hamess cuff on inside ankle other foot on floor Grip edge of seat Lift leg off floor and rotate ankle so toes face outward MOTION Rotate ankle until toas face inward Pause at end of motion Rotate ankle back to starting position TIPS Sit up straight with abdominals con tracted Do not bend lower back Keep rotating foot about 6 inches off floor Perform on both sides 51 SEAT On Top Position LEG On ACCESSORIES Foot harnass Ankle cuff MOVABLE PULLEY POSITIONS gt FORCE EXERCISES MUSCLE GROUPS EXERCISED Pectoralis triceps anterior deltoids LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Pectoralis tricans anterior deltoids LEVEL OF DIFFICULTY Intarmacdiate Advancad MUSCLE GROUPS EXERCISED Pectoralis tricans anterior deattoids LEVEL OF DIFFICULTY Intannediate EH SEATED CHEST PRESS START Sit facing away Grip handles with palms down Elbows bent 90 degress a
66. g Iriceps Pushdowns 4 x 12 Ab Crunch 3x 12 3 second holds at flexed position e Oblique Crunch 3 x 12 12 WORKOUT 10 60 sec rest between all sets Straight Leg Dead Lifts 4 x 12 Seated Shoulder Press 4 x 12 Leg Curls 4 x 12 12 Shoulder Shrugs Standing Lateral Raises and Standing Front Raises 4 x 12 12 12 e Standing Hip Flexion Lying Hip Abduction and Adduction 4x 8 8 8 Standing Biceps 4 x 12 Calf Raises 4 x 10 10 10 toes in out amp straight Seated Spinal Extension 4 x 12 3l WORKOUT 211 60 sec rest between all sets Single Leg Squats 4 x 12 12 Singls Arm Seated Chest Press 4 x 12 12 seated Single Leg Extension 2 x 12 12 Singls Arm Incline Chest Press 2 x 12 12 otanding Rows 4 x 12 Heverse Grip Pull Down 4 x 12 Seated Overhead Tnceps Extension 4 x 12 Ab Crunch 2 x 12 2 second holds at flexed position Oblique Crunch 2x 12 12 Standing Trunk Rotation 2 x 12 12 WORKOUT 212 60 sec rest between all sete Straight Leg Dead Lifts 4 x 12 Single Arm Shoulder Press 4 x 12 12 Leg Curs 4 x 12 12 Shoulder Shrugs Standing Lateral Raises and Standing Rear Deltoids Rows 4 x 12 12 12 Standing Hip Alexion Lying Hip Abduction and Adduction 3 x 10 10 10 Single Arm Standing Rows 4 12 standing Biceps Curis 4 x 12 Calf Raises 4 10 10 10 toes in out amp straight Seated Spinal Extensi
67. gram Warm Up To prevent injury and maximize performance we recommend that each workout period should start with warm up Your warm up should gently prepare your muscles for the coming exertion Start by doing 5 to 10 minutes of gentle exercise that gradually increases your heart rate and loosens up your muscles Your warm up exercise should be aerobic in nature and only require an easy unforged range of motion This should be followed by 5 to 10 minutes of stretching Refer to the stretches found on pages 36 and 3 of this manual Never push yourself beyond a point of gentle tension or strain Keep your movements gentle rhythmic and controlled Cool Down and Stretching Your workout should be folowed by a cool down The cool down should consist of 5 to 10 minutes of slow walking followed by stretching Refer to the stretches found on pages 36 and 37 of this manual Never push yourself beyond a point of gentle tension or strain Keep your movements gentle rhythmic and controlled How Often How Long How Hard The choices you make about the frequency how often duration how long and intensity how hard at which you will train will directly influence your training results How often If you want to see serious improvements in your fitness lose weight and develop a good training base you need to do cardio workouts three to six times per week If you are just starting a program or out of shape don t let the
68. handle across body with outside arm Grip back of seat with inside hand MOTION Externally rotate shoulder pulling arm diagonally across body Pause at end of motion Return to starting position TIPS Keep elbow almost straight while opening arm Do not band wrist shoulders square Do not rotate torso to one sida Contract abdominals to stabilize torso Perform on both sides ROTATOR CUFF DIAGONAL INTERNAL ROTATION START Stand facing side Grip handle in front of body with inside arm Place outside hand on hip MOTION Internally rotate shoulder pulling arm diagonally across body Pause at end of motion Return to starting position Tips Keep elbow almost straight while pulling arm across body Do not band wrist shoulders square Do not rotate torso to ona side Contract abdominais to stabilize torso Perform on both sides 68 SEAT Off LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT ACCESSORIES Handles MOVABLE PULLEY SEAT Off LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS BIO FORCE EXERCISES MUSCLE GROUPS EXERCISED Biceps foraarm flexors LEVEL OF DIFFICULTY Baginner MUSCLE GROUPS EXERCISED Biceps foraarm flexors LEVEL OF DIFFICULTY Intermediate Advanced MUSCLE GROUPS EXERCISED Biceps forearm extensors LEVEL OF DIFFICULTY Beginner 717 STANDING BICEPS CURL START S
69. hen you feel your muscles fatiguing or are unable to work with qood form and technique decrease your resistance level or take a short break and rest 4 Keep track of how many sets and repetitions of each exercise you are able to do at first You will be surprised at how quickly you progress In just few weeks you ll probably be able to complete al of the sets and repetitions at the resistance level you choose 5 Progress slowly If you are very sore and tired after your workout you are working at a level that is too hard Great results can be obtained by working at a level that challenges you but doesn t create soreness and excessive fatigue B It is important that you know how to work out safely and properly These safety steps are for your benefit and you should folow them closely to maximize the effectiveness of your workout routine 7 You should begin to feel results within one to two weeks of working out with your equipment Look for better posture and the feeling of more strength and efficiency in your muscles 21 GETTING STARTED ON YOUR BIO EXERCISER Bio Force Pulley Positions The Bio Force exerciser uses a simple system of Cables Pulleys and Hooks to perform over 100 body shaping exercises Below you will find a diagram indicating the possible Moveable Pulley and Accessories Hooks position Lat Tower Hooks Upright Frame Hooks 17 M 1 1 4
70. ic shoes 10 THIS EQUIPMENT IS NOT FOR USE BY CHILDREN Parents and others in charge of children should be aware of their responsibility because the natural play instinct and the fondness of experimenting of children can lead to situations and behavior for which the training equipment is not intended To prevent injuries keep this and all fitness equipment out of the reach of children Follow these simple rules Keep children out of rooms where you have your exercise equipment 5 exercise equipment in a room that can be locked Know exactly where your children are when you work out If you have small children at home don t wear headphones while you work out Talk to your kids about the dangers of exercise equipment 11 Breathe naturally never holding your breath during an exercise Avoid over training You should be able to carry on a conversation while exercising 12 Cool down after an exercise session with 5 to 10 minutes of slow walking followed by stretching 13 Handicapped or disabled people must have medical approval before using this equipment and should be under close supervision when using any exer cise equipment 14 Only one person at a time should use this equipment 15 DO NOT put hands feet or any foreign objects on or near this equipment when in use by others Use caution not to pinch fingers or hands in moving parts when setting up or using the equipment SPECIFICATIONS
71. ides 74 SEAT Off LEG LIFT Off ACCESSORIES Handles Lat Tower Position MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Handies Lat Tower Position MOVABLE PULLEY SEAT Off LEG LIFT Off ACCESSORIES Handies Lat Tower Position MOVABLE PULLEY POSITIONS a 717 SINGLE TRICEPS KICKBACK START Stand facing frame Grip one handle in overhand grip with palm facing down Bend elbow 90 degrees Lean forward slightly and place other hand on seat back MOTION Extend elbow and pull handle down and back Pause at end of motion Band elbow back to starting position TIPS Keep arm close to side of body Do not allow wrist to bend while pressing back Maintain straight spine while leaning forward Contract abdominals to stabilize torso Perform on both sides MUSCLE GROUPS EXERCISED Tricaps LEVEL OF DIFFICULTY Beginner 7171 SINGLE ARM REVERSE GRIP TRICEPS KICKBACK START Stand facing frame Grip one handle in underhand grip with paim facing up Band elbow 90 degrees Lean forward slightly and place other hand on seat back MOTION Extend albow and pull handle down and back Pause at end of motion Bend elbow back to starting position TIPS Keep arm close to side of body Do not allow wrist to bend while prassing back Maintain straight spine while leaning forward Contract abdominals to Stabilize torso Parform both sides MUSCLE GROUPS EXE
72. in upright posture Do not tip or rotate torso Contract abdominals to stabilize torso Pertorm on both sides 58 SEAT On Bottom Position LEG ACCESSORIES Handiles Lat Tower MOVABLE PULLEY POSITIONS SEAT On Bottom Position LEG ACCESSORIES Handlos Lat Tower MOVABLE PULLEY POSITIONS rame SEAT On Bottom Position LEG LIFT On ACCESSORIES Handles Lat Tower MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Latissimus biceps posterior deltoids LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Latissimus biceps posterior deltoids LEVEL OF DIFFICULTY intermadiate Advanced MUSCLE GROUPS EXERCISED Latissimus biceps posterior deltoids LEVEL OF DIFFICULTY Beginner STANDING ROW NEUTRAL POSITION START Stand facing frame Rest legs against pads Bend knees slightly Grip handles with thumbs facing up MOTION Band elbows and pull handles toward waist Pause at and of motion Extend elbows and return to starting position TIPS Keep elbows close to sides while pulling Squeeze shoulder blades togeth ar Maintain upright postura Do not laan forward or back Contract abdominals to stabilize back SINGLE ARM STANDING ROW NEUTRAL POSITION START Stand facing frame Rest legs against pads Bend knees slightly Grip one handle with thumb facing up MOTION Band elbow and pull handie toward waist Pa
73. ing Front Raises 5x 8 8 8 Standing Hip Hexion Lying Hip Abduction and Adduction 5 8 8 8 Standing Biceps Curls 5 x 8 Calf Raises 5x 8 8 8 toes in out amp straight Seated Spinal Extension 5 x 8 WORKOUT 819 60 sec rest between all sets SUPER SET Squats 5x8 Single Leg Squats 5x 8 8 e SUPER SET Seated Chest Press 5 x 8 Single Arm Seated Chest Press 5x B 8 SUPER SET Seated Leg Extension 2 x 8 Leg Curs 2x8 SUPER SET Single Arm Incline Chest Press 2x 8 8 Single Arm Standing Rows 2 x 8 8 SUPER SET Reverse Grip Pull Down 5 x 8 Standing Triceps Pushdowns 5 x 8 Ab Crunch 3 x 10 4 second holds while flexed Oblique Crunch 2 x 10 10 33 WORKOUT 20 60 sec rest between all sets Straight Leg Dead Lifts 5 x 8 Single Arm Shoulder Press 5x 8 8 Leg Curs 5x 848 Shoulder Shrugs Standing Lateral Raises and Standing Hear Deltoid Rows 5 8 8 8 Standing Hip Flexion Lying Hip Abduction and Adduction 3 x 8 8 8 Standing Biceps Curls 5 x 8 Calf Raises 9 x 8 68 8 toes in out amp straight Seated Spinal Extension 5 x 8 WEEK SIX WORKOUT 21 60 sec rest between all sets SUPER SET Single Leg Squats 5x8 8 Squats 5x8 Squats 1 Do one set for 45 seconds doing as many as possible without stopping SUPER SET e Single Arm Seated Chest Press 5x 8 Seated Chest Press 5x 8
74. ist the support and company of your family and friends 6 Update others on your successes 7 Avoid injuries by pacing yourself and including a warm up and cool down period as part of every workout 8 Reward yourself periodically for a job wel done BIO FORCE SYSTEM The Bio Force exerciser is more than just a strength training machine it is a total body exercise and nutrition system It is a fitness for life plan that goes hand in hand with an overall healthy lifestyle This includes regular check ups healthy eating habits and exercise for the rest of your life Today all fitness research recommends both cardiovascular exercise and strength conditioning to achieve balanced fitness By improving your cardiovascular fitness you will strengthen your heart and lungs increase your stamina and endurance and help with weight loss Strength conditioning adds lean muscle to your body which increases your body s metabolism And we all know that a healthy eating plan is an important of any balanced fitness program The Bio Force System is designed to help you achieve a balanced fitness program The system consists of three parts 1 Strength Conditioning The Bio Force exerciser was designed to help you strengthen your upper and lower body We recommend that you work out for at least 30 minutes 3 times a week However the frequency and duration of your workouts will depend on your current fitness level and goals
75. l help you chart future fitness goals as you continue to improve HOW LONG HOW HARD HOW HARD RPE HPE rating of perceived exertion this means you match up a numerical rating af 1 10 with how you feel APE descriptive rating in chart above rating of 2 3 is equal warm up or recovery level of effort 4 5 equates ta moderate ta somewhat challenging 6 10 represents effort that is somewhat hard to very hard 93 WORKOUT PROGRESS CHART Every two weeks measure yourself and use the chart below to record your progress Before writing on it make as many copies as you think you ll need We suggest you keep these in a notebook You will find it both informative and motivational to look back at what you ve done his data will help you chart future fitness goals as you continue to improve 84 Measuring Sites Waist Abdomen Hips Thighs L R Calves L R EXERCISE LOG Use the chart below to record your progress Before writing on it make as many copies as you think you ll need We suggest you keep these in a notebook You will find it both informative and motivational to look back at what you ve done This data will help you chart future fitness goals as you continue to improve EXERCISE Date Date Date Date SETS REPS RESISTANCE SETS REPS RESISTANCE SETS REPS RESISTANCE SETS REPS RESISTANCE SETS REPS RESISTANCE SETS REPS RESISTANCE SETS REPS RESISTANCE SETS REPS RES
76. low wrists to bend while pressing back Maintain upright posture throughout exercise Do not lean forward while pressing back Contract abdominals to stabilize torso IE TRICEPS DIPS START Stand facing away Grip handles at waist level Band elbows 90 degrees Cables behind arms MOTION Extend elbows and press nandles down Pause at end of motion Bend elbows back to starting position TIPS Keep arms close to sides of body Press down and slighthy forward Maintain upright posture throughout exercise rounding spine forward while pressing down Contract abdominals to stabiliza torso 7117 SINGLE ARM TRICEPS DIPS START Stand facing away Grip one handle at waist level Bend elbow 90 degrees Cable behind arm MOTION Extend elbow and press handie down Pausa at end of motion Bend albow back to starting position TIPS Keep arm close to side of body Press down and slightly forward Maintain upright posture throughout exercise Avoid rounding spine forward while pressing down Contract abdominals to stabilize torso Perform on both sides 76 SEAT Off LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Off LEG Off ACCESSORIES Handlas Lat Tower Position MOVABLE PULLEY POSITIONS SEAT LEG LIFT Off ACCESSORIES Handles Lat Tower Position MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Tricaps LEVEL OF DIFFICULTY Intermedia
77. n to floor simultaneously lift other leg 12 inches off floor Continue alternating leas in small flutter motion Tips Keep legs straight while lifting and lowering Do not allow legs to open to the side Keep knees in line with shoulders throughout exercise Do not excessively arch back off floor Contract abdominals to stabilize back 48 SEAT LEG LIFT Off ACCESSORIES Foot harness Ankle cuff MOVABLE PULLEY POSITIONS p SEAT LEG Off ACCESSORIES Foot harness Ankle cuff MOVABLE PULLEY POSITIONS AT SEAT Ofi LEG LIFT Off ACCESSORIES Foot harness Ankle cuff MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Gluteals hamstrings hip adductors hip flexors abdominals LEVEL OF DIFFICULT Y Intermediate MUSCLE GROUPS EXERCISED Glutaals hamstrings hip acductors hip flexors abdominals LEVEL OF DIFFICULTY Advanced MUSCLE GROUPS EXERCISED Gluteals quadriceps hamstrings LEVEL DIFFICULTY Beginner EH LYING HIP ROTATION START on back facing away shoulders on base Foot harnesses cuffs on ankles Grip base of frame Lift legs 6 inches Off floor MOTION Open both legs to the side Continus in upward circular motion until legs are over hips Lower to starting position Reverse direction of motion TIPS Keep legs straight while moving in circular pattern Do not excessively arch back
78. nd consistent cardiovascular training well below the standard recommendations set forth can result in substantial and beneficial effects to your health and can greatly improve cardiovascular endurance You can use the following calculation to determine what percentage of your heart rate you are working at heart rate 220 age x 96 Using this calculation a 7096 heart rate for a 40 year old would be 220 40 x 7096 or 126 Thus this individual would need to reach 126 beats per minute to equal a 7096 heart rate The above recommendations are quidelines People with any medical limitations should discuss this formula with their physician 26 Clothing Al exercise clothing should be loose fitting to permit freedom of movement and should make the wearer feel comfortable and self assured Never wear rubberized or plastic clothing garments like this can interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels Wear comfortable supportive athletic shoes with non slip soles such as running or aerobic shoes Tips to Keep You Going 1 Adopt a specific plan and write it down 2 Keep setting realistic goals as you go along and remind yourself of them often 3 Keep alog to record your progress and make sure to keep it up to date See charts in this booklet 4 Include weight and or percent body fat measures in your log Extra pounds can easily creep back 5 Enl
79. ndle with arm open to side Palm facing front MOTION Close arm in front of chest Handle to midline of chest Pause at end of motion arm to starting position TIPS Keep arm almost straight through out exercise Do not bend elbow at end of motion Avoid rotating torso while pressing Maintain upright postura in seated position Contract abdominals to stabilize back Perform on both sides 53 SEAT On Top Position LEG LIFT On ACCESSORIES Handlas MOVABLE PULLEY POSITIONS SEAT On Top Position LEG LIFT On ACCESSORIES Handles MOVABLE PULLEY POSITIONS ial SEAT On Top Position LEG LIFT On ACCESSORIES Handles MOVABLE PULLEY POSITIONS AT MUSCLE GROUPS EXERCISED Pectoralis anterior deltoids LEVEL OF DIFFICULTY Intermediate MUSCLE GROUPS EXERCISED Pectoralis anterior deltoids LEVEL OF DIFFICULTY Intermaediate Advancad MUSCLE GROUPS EXERCISED Pectoralis tricaps anterior deltoids LEVEL OF DIFFICULTY Intermediate EIE INCLINE CHEST START Sit facing away Grip handles with arms open to sides Palms facing front MOTION Close and angle arms upward io haad height Pause at end of motion Open and lower arms to starting position TIPS Keep arms almost straight through out exercise Do not bend albows at end motion Elbows and wrists in line with shoulders Maintain upright postura in seated position Contract abdominals to stabilize back
80. nternal Rotation ARMS 81 Standing Biceps Curl single Arm Standing Biceps Curl Standing Hammer Curl Single Arm Standing Hammer Curl otanding Reverse Curl Single Arm Standing Reverse Curl Curved Bar Biceps Curved Bar Reverse Biceps Curl sated Concentration Curl ogated Wrist Curl Seated Reverse Wrist Curl Seated Overhead Triceps Extension Single Arm Overhead Triceps Extension Standing Triceps Pushdown Reverse Grip Triceps Pushdown oplit Grip Triceps Pushdown Single Arm Triceps Pushdown single Arm Reverse Grip Triceps Pushdown Single Arm Triceps Kickback 100 Single Arm Reverse Grip Triceps Kickback 101 Two Arm Tricaps Kickback 102 Two Arm Reverse Grip Triceps Kickback 103 Triceps Dips 104 Single Arm Triceps Dips 105 Cross Body Triceps Extension 106 Ab Crunch 107 Oblique Crunch 108 Standing Trunk Rotation 108 Side Bend 110 Seated Spinal Extension 9 550555592595 92595 22585 BIO FORCE EXERCISES Fam BO FORCE EXERCISES LEGS MUSCLE GROUPS EXERCISED Gluteals hamstrings quadriceps LEVEL OF DIFFICULTY Baginner MUSCLE GROUPS EXERCISED Gluteals hamstrings quadriceps LEVEL OF DIFFICULTY Intermediata Advanced MUSCLE GROUPS EXERCISED Gluteals hamstrings quadriceps LEVEL OF DIFFICULTY Intermadiata Advanced EB SQUAT START Stand facing frame Feet hip width apart on base Grip handles at shoulders MOTION Flex knees hips and ankles Lower until thigh
81. on 4 x 12 VVEEK FOUR WORKOUT 13 60 sec rest between all sets oquats 4x 12 oeated Chest Press 4 x 12 single Leg Squat 2 x 12 12 Seated Leg Extensions 2 x 12 Chest 2 12 Lat Bar Pull Down front 12 otanding Triceps Pushdowns 4 x 12 Ab Crunch 4 x 12 4 zecond holds at flexed position Oblique Crunch 2 x 12 12 WORKOUT 14 60 sec rest between all sets otraight Leg Dead Lifts 4 x 12 Seated Shoulder Press 4 x 12 Leg Curis 4 x 12 12 shoulder Shrugs Standing Lateral Raises and Standing Front Raises 4 x 10 10 10 Standing Hip Flexion Lying Hip Abduction and Adduction 4 x 10 10 10 Standing Biceps Curls 4 x 12 Calf Raises 4 x 10 10 10 toes in out amp straight Seated Spinal Extension 4 x 12 WORKOUT 16 60 sec rest between all sets oingle Leg Squats 4 x 12 12 aingle Arm Seated Chest Press 4 x 12 12 Seated Single Leg Extension 2 x 12 12 single Arm Inclina Chest Press 2 x 12 12 standing Rows 4 x 12 Reverse Grip Pull Down 4 x 12 Seated Overhead Extension 4 x 12 Closed Grip Chest Press 2 x 12 Ab Crunch 2 x 12 3 second holds at flexed position Oblique Crunch 2 x 12 12 Standing Trunk Rotation 2 x 12 12 22 NOTE Starting with Workout 16 of the program you will notice that you are to complete SUPER SETS What is a Super Set It is simply a combination of two different exercises performed
82. ong Hitch Pin to secure Do not use the Seat unless the Long Hitch Pin is in place Adjusting the Leg Attachment The lower Foam Pad on the Leg Lift Tube has 4 positions These are to accommodate user leg length and comfort To change the Foam Pad simply remove the Leg Bar Cap from one end of the Pad Slide off the Foam Pad from that side Now slide the Tube and remaining Pad out of the Leg Assembly hole Reinsert into the new desired position Replace the first Foam Pad and replace the Leg Bar Cap Make certain the Leg Bar is secured 20 8 WEEK BODY TRANSFORMATION PLAN WEEK CONE WORKOUT 1 445 sec rest between all sets aquats sets of 15 reps 3 x 15 seated Chest Press 3 x 15 single Leg Squats 2 x 15 Inclina Chess Press 2 x 15 seated Leg Extensions 2 x 15 Chast Flyes 2 x 15 Lat Bar Pull Down front 3 x 15 standing Inceps Pushdowns 3 x 15 Ab Crunch 2 x 15 When bent down flexed position hold this poston for 2 seconds before releasing to a relaxed position Oblique Crunch 2 x 15 15 15 reps to the left side and 15 reps to the right side WORKOUT 22 45 sec rest between all sete Straight Leg Dead Lifts 3 x 15 Seated Shoulder Press 3 15 Leg Cure 15 15 Shoulder Shrugs Standing Lateral Raises and Standing Front Raises 3 15 3 sets of 15 for each exercise 3 x 15 15 15 standing Hip Flexion Lying Hip Abduction and Adduction 3 x 10 10 10 tanding Bice
83. orward until chest is paralisi to floor or slightly higher and a slight stretch is felt in hamstrings 42 SEAT On Top Position LEG LIFT On ACCESSORIES None MOVABLE PULLEY POSITIONS sEAT On Top Position LEG On ACCESSORIES Nona MOVABLE PULLEY POSITIONS SEAT LEG LIFT ACCESSORIES Handles MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Hamstrings lumbar spinal extensors giuteals LEVEL OF DIFFICULTY Intermediate Advanced MUSCLE GROUPS EXERCISED Hamstrings LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Gastrocnemius soleus LEVEL OF DIFFICULTY Beginner STRAIGHT BAR DEAD LIFT START Stand facing frame Feet hip width apart on base with knees bent Bend forward at hips and grip lat bar In front of shins MOTION Extend hips and back Stand upright pulling bar to front thighs Bend knees and hips and lower to starting position TIPS Keep arms and back straight with chest and head lifted Hinge up and down from hips Do not round lower back Contract abdominals to stabilize back Bend forward until a slight stretch is in hamstrings LEG CURLS START Stand facing frame One thigh against top leq bar pad Same side ankle under bottom leg pad Grip handle at top of seat with same side arm MOTION knee until lower pad is near buttocks Pause at top of movement Lower to starting position TPS Lean slightly fo
84. p elbows and wrists in lina with shoulders Do not lower elbows below shoulder lina Maintain straight wrists Contract abdominals to stabilize torso SINGLE ARM SHOULDER PRESS START Sit facing away Grip ona handie with thumb facing in Elbow bent 90 degrees at shoulder level MOTION Extend elbow and press arm overhead Pause at top of motion Bend elbow back to starting position TIPS Press arm up in arcing motion to midlina over head Keep elbow and wrist in lina with shoulder Do not lower elbow below shoulder line Maintain straight wrist Contract abdominals to stabilize torso Perform on both sides SHOULDER SHRUGS START Stand facing frame Feet hip apart on basa Grip lat bar in front of thighs with thumbs facing in MOTION Shrug shoulders up with straight arms Pausa at top of motion Lower shoulders to starting position Maintain upright posture throughout exercise Contract triceps muscles to stabilize arm Do not bend albows while shrugging Contract abdominals to stabilize torso 62 SEAT On Top Position LEG ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT On Top Position LEG ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Lat Bar Front Position MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Trapezius deltoids LEVEL OF DIFFICULTY Intermediate Acvanced MUSCLE GROUP
85. ps Gurls 3 x 15 Calf Raises 3 x 10 10 10 toes in out amp straight oeated Spinal Extension 3 x 15 WORKOUT 23 45 sec rest between all sects Single Leg Squats 3 x 15 15 single Arm Seated Chest Press 3 x 15 15 Seated Single Leg Extension 3 x 15 15 single Arm Incline Chest Press 3x 15 15 standing Rows 15 Heverse Gnp Pul Down 2 x 15 Seated Overhead Triceps Extension 2 x 15 Ab Crunch 2 x 15 2 second holds at position Oblique Crunch 2 x 15 15 WORKOUT 24 45 sec rest between all sete Straight Leg Dead Lifts 4 x 15 single Arm Shoulder Press 4 x 15 15 Leg Cure 4 15 15 shoulder Shrugs Standing Lateral Raises and Standing Rear Deltoids Rows 3 x 15 15 15 otanding Hip Flexion Lying Hip Abduction and Adduction 3 x 10 10 10 standing Biceps Curis 3 x 15 Calf Raises 3 x 10 10 10 toes in out amp straight oeated Spinal Extension 3 x 15 WEEK TWO WORKOUT 8 60 sec rest between all sets oquats 4 x 15 Chest Press 4 x 15 single Leg Squats 2 x 12 Incline Chest Press 2 x 12 oeated Leg Extensions 2 x 12 Chest Hyes 2 x 12 Lat Bar Front Pull Down 4 x 12 standing Triceps Pushdowns 4 x 15 Ab Crunch 3 x 15 2 second holds at flexed position Oblique Crunch 3x 15 15 30 WORKOUT 6 60 sec rest between all sets Straight Leg Dead Lifts 4 x 15 Seated Shoulder Press 4 x 15 Leg Curls 4 15
86. rame Rest legs against pads Bend knees slightly Grip one handle with thumb facing inward MOTION Band elbow and pull handie toward waist Pause at end of motion Extend elbow and return to starting position TIPS Keep elbow cose to side while pulling Maintain upright posture Do not lean forward or back Keep shoulders level Do not rotate side while pulling Contract abdominals to stabilize back Perform on both sides Eid STANDING ROW UNDERHAND POSITION START Stand facing frame Rest lags against pads Bend knees slightly Grip handies with thumbs facing outward MOTION Band elbows and pull handles Toward waist Pause at and of motion Extend elbows and return to starting position TIPS Keep elbows close to sides while pulling Squeeze shoulder blades togeth er Maintain upright postura Do not lean forward or back Contract abdominals to stabilize back SINGLE ARM STANDING ROW UNDERHAND POSITION START Stand facing frame Rest legs against pads Bend knees slighth Grip one handle with thumb facing outward MOTION Bend elbow and pull handle toward waist Pause at and of motion Extend elbow and return to starting position TIPS Keep elbow coses to side while pulling Maintain upright posture Do not lean forward or back Keep shoulders level Do not rotate side while pulling Contract abdominals to stabilize back Perform on both sides 60 SEAT On Bottom Position LEG L
87. rhythmic and controlled When to Exercise The hour just before the evening meal is a popular time for exercise The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve tne day s worries and tensions Another popular time to work out is early morning before the work day begins Advocates of the early start say it makes them more alert and energetic on the job Among the factors you snould consider in developing your workout schedule are personal preference job and family responsibilities availability of exercise facilities and weather It s important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time You should not exercise strenuously during extremely hot humid weather or within two hours after eating Heat and or digestion both make heavy demands on the circulatory system and in combination with exercise can be an over taxing double load Measuring Your Heart Hate When checking Heart Rate during a workout take your pulse within five seconds after interrupting exercise Decause it starts to go down once you stop moving Count pulse for 10 seconds and multiply by six to get the per minute rate Target Heart Hate Aerobic intensity quidelines for healthy adults are generaly set at 60 to 85 percent of heart rate But if you re out of shape remember that moderate to low level a
88. rt the Short Hitch Pin through the holes in the Seat Assembly and Removable Leg Tube d 15 Removable Leg Tuba STEP 7 Foot Tube Assembly Place the top of the Leg Lift Tube into the Bracket on the Removable Leg Tube Note The holes in the top of the Leg Lift Tube have bushings in them and the warning label is facing the seat Insert the Barrel Nut through the Removable Lea Tube and the Leg Lift Tube Add the Allen Bolt and tighten it using the Allen Barrel Nut with Allen Bolt Wrenches 5 amp 6mm provided Removable Lag Tube Upper Leg Bar 1 1 L i 1 b Remove the Leg Bar and Foam Pad from one end of the Upper Leg Bar and insert it through the holes in the middle of the bracket on the Removable Leg Tube Replace the Foam Pad and Leg Bar Cap IMPORTANT Make sure the Leg Bar Cap is all the way on the Leg Bar Note The Upper Leg Bar is longer than the lower amp Remove the Leg Bar Cap and Foam Pad from one end of the Lower Leg Bar Insert it through set of holes in the bottam of the Leg Lift Tube A s Replace the Foam Pad and Lea Bar Cap Twist to remove easily Note See Page 28 for appropriate Leg Bar Adjustment 16 Parts used STEP 8 Upright Frame Assembly Wrenches i Right Swing 1 Arm 4 Aight Adjuster 2 Hex Bolts 2 Bolts ae M8 x 49mm M8 x 49mm R
89. rward with entire body Keep back straignt while curling lag Contract abdominals to stabilize back Do not lift thigh away from upper lag bar pad Perform on both sides EN CALF RAISES START Stand facing frame Feet hip width apart on base Toes facing forward Grip handles at sides of body MOTION Raise heels bending at balls of fest Pause at top of movement Lower heels to starting position TIPS Keep arms and lags straight Contract abdominals to stabilize back Maintain upright position of torso Do not lean or bend forward or back 43 SEAT LEG LIFT Off ACCESSORIES Lat Bar Front Position MOVABLE PULLEY POSITIONS SEAT On Top Position LEG LIFT On ACCESSORIES None MOVABLE PULLEY POSITIONS p X mery SEAT LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS MENTEM MUSCLE GROUPS EXERCISED Gastrocnemius soleus LEVEL OF DIFFICULTY Intermediate Advanced MUSCLE GROUPS EXERCISED Gastrocnemius soleus LEVEL OF DIFFICULTY Intermediate Advanced MUSCLE GROUPS EXERCISED Gluteals LEVEL OF DIFFICULTY Baginner hamstrings BIN EVERSION CALF RAISES START Stand facing frame Feet hip width apart on base Toes facing outward Grip handles at sides of body MOTION Raise heels banding at balls of feat Pausa at top of movement Lower heels to starting position Tips Keep arms and legs straight Contrac
90. s Chest Flye Single Arm Chest Flye Inclina Chest Flys Single Arm Inclina Chest Flye Decline Chest Prass Closed Grip Chest Press Lat Pul Down Lat Bar Front Pull Down single Arm Overhand Pull Down Reverse Grip Pull Down Single Arm Reverse Grip Pull Down Neutral Grip Pull Down Single Arm Neutral Grip Pull Down Seated Pull Over Single Arm Seated Pull Ovar Straight Arm Lateral Pull Down Single Straight Arm Lateral Pull Down 53 Standing Row Neutral Position 54 O0 Single Arm Standing Row Neutral Position Standing Row Overhand Position single Arm Standing Row Overhand Position 58 59 Standing Row Underhand Position Single Arm Standing Row Underhand Position Standing Straight Arm Pull Down SHOULDERS 60 61 62 63 84 BB Br 68 69 70 fi Seated Shoulder Press single Arm Shoulder Press shoulder Shrugs Upright Row Standing Front Raise Single Arm Standing Front Raise Standing Lateral Raise Single Arm Standing Lateral Raise Standing Rear Deltoid Rows Single Arm Standing Rear Deltoid Rows Rear Cable Crossovar Seated Front Raise 40 72 Single Arm Seated Front Raise 73 Seated Lateral Raise 74 Single Arm Seated Lateral Raise 75 Rotator Cuff Low External Rotation 76 Rotator Cuff Internal Rotation Rotator Cuff High External Rotation 78 Straight Arm Pull Back 79 Rotator Cuff Diagonal External Rotation 80 Rotator Cuff Diagonal I
91. s are parallel to floor or slightly higher Press up to starting position TIPS Keen knees in line with toes Canter weight over arcnes not toas or heels Lift chest and keep back straight as hips lower Keep head lifted and in lina with spina Contract abdominals to stabiliza EN SINGLE LEG SQUAT START Stand facing frame Split leg stance with back heel lifted Grip handles at shoulders MOTION Flax knees hips and ankles Lower until front thigh is parallel to floor or slightly higher Press up to starting position Keep weight on front leg and front knee lina with toes Align shoulders over hips Litt chest and keep back straight while lowering Contract abdominals to stabilize Dack Perform on both sides EB REVERSE LUNGE START Stand facing frame Feet hip width apart on base Grip handles in front of shoulders MOTION Step back with one into lunge position Lower until front thigh is parallel to floor or slightly higher Press back up to starting position TIPS Keep weight on front leg and front knee in lina with toes Lift chest and keap back straight while lowering Contract abdominals to stabilize back Perform on both sides 41 SEAT Off LEG LIFT Off ACCESSORIES Handias MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT ACCESSORIES Handlas MOVABLE PULLEY POSITIONS
92. s back to starting position TIPS Hold elbows at sides of ribcage Do not move upper arms while extending Maintain upright posture Throughout exercise Avoid rounding spine forward while pressing down Contract abdominals to stabilize torso 7 2 REVERSE GRIP TRICEPS PUSHDOW N START Stand facing frame Faet nip width apart on base Grip lat bar in underhand shoulder width grip with palms facing up Bend elbows 90 degrees MOTION Extend albows and press bar down toward thighs Pause at bottom of motion Band slbows back to starting position Tips Hold elbows at sides of ribcage Do not move upper arms while extending Maintain upright posture Throughout axercisa Avoid rounding spine forward while pressing down Contract abdominals to stabilize torso 73 SEAT On Top Position LEG On ACCESSORIES Handles MOVABLE PULLEY POSITIONS a SEAT Off LEG LIFT Off ACCESSORIES Lat Bar Lat Tower Position MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Lat Bar Lat Tower Position MOVABLE PULLEY POSITIONS E i E MUSCLE GROUPS EXERCISED Tricaps LEVEL OF DIFFICULTY Baginner MUSCLE GROUPS EXERCISED Triceps LEVEL OF DIFFICULTY Intermediate Advanced MUSCLE GROUPS EXERCISED Tricaps LEVEL OF DIFFICULTY Intarmediate Acdvancad 717 SPLIT GRIP TRICEPS PUSHDOW START Stand facing frame Feet hip width apart on base Grip handles
93. se recommendations discourage or mislead you Realize that doing cardio training two to three times per week will still result in significant fitness improvement and health benefits Your long term goal is to build up to exercising your heart on most days of the week How long How long you work out depends on your current level of fitness Again if you re just starting a program or out of shape don t follow strict textbook recommendations Instead start with 5 to 10 minutes once or twice per day You will see significant fitness improvement Your long term goal is to build to a duration of 30 to 60 minutes of cardiovascular activity on most days of the week 81 How hard Aerobic intensity guidelines for healthy adults are generally set at 60 to 85 percent of heart rate But if you re out of shape remember that moderate to low level and consistent cardiovascular training well below the standard recommendations set forth can result in substantial and beneficial effects to your health and can greatly improve cardiovascular endurance You can use following calculation to determine what percentage of your heart rate you are working at 90 heart rate 220 age 96 Using this calculation a 7096 heart rate for a 40 year old would be 220 40 x 70 or 126 Thus this individual would need to reach 126 beats per minute to equal a 7096 heart rate The above are guidelines people with any medical limitations should
94. straight spine while leaning Do not round lower Dack Contract abdominals to stabilize torso SINGLE ARM NEUTRAL GRIP PULL DOWN START Sit facing frame Lean back slightly Grip one handle in neutral position witn palm facing in MOTION Band elbow and pull handie down to chest Pause at bottom of motion Extend elbow and raise to starting position Tips Hold leaning position throughout exercise Do not move torso forward or back Maintain straight spina while leaning Do not tip or rotate to one side Contract abdominals to stabilize torso Perform on both sides SEATED PULL OVER START Sit facing away Feet on basa Grip handles with palms facing forward MOTION Pull arms forward and down until handlas are at waist level Pause at end of motion Raise arms back to starting position TIPS Keep arms straight throughout exercise Do not band elbows while pulling down Maintain upright postura Do not round lower back Keen shoulders pulled down away from ears Contract abdominals to Stabilize torso 57 SEAT On Bottom Position LEG On ACCESSORIES Handles Lat Tower MOVABLE PULLEY POSITIONS SEAT On Bottom Position LEG On ACCESSORIES Handlas Lat Tower MOVABLE PULLEY POSITIONS SEAT On Bottom Position LEG ACCESSORIES Handlas Lat Tower MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Latissimus posterior deltoid LEVEL OF DIFFICULTY
95. t shoulder level Cables under arms MOTION Extend elbows and press arms straight forward Pause at end of motion Bend elbows back to starting position TIPS Press arms forward arcing motion Keep elbows in line with shoulders and wrists straight Maintain upright posture in seated position Contract abdominals to stabilize Dack E SINGLE ARM SEATED CHEST PRESS START Sit facing away Grip one handie with palm down Elbow bent 90 degrees at shoulder ievel Cable under arm MOTION Extend elbow and press arm straight forward Pause at end of motion Bend elbow back to starting position TIPS Press arm forward in arcing motion elbow in lina with shoulder and wrist straight Avoid rotating torso while pressing Maintain upright postura in seated position Contract abdominals to stabilize back Perform on both 51095 EZB INCLINE CHEST PRESS START Sit facing away Grip nandles with palms down Elbows bent 90 degrees at shoulder level Cables over arms MOTION Extend elbows and press arms to upward angle Pause at end of motion Bend elbows back to starting position TIPS Press arms forward and upward in arcing motion Handles to head height at end of motion Keep wrists straight Maintain upright posture in seated position Contract abdominals to stabiliza Dack 52 CHEST amp BACK SEAT On Top Position LEG LIFT On ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT On Top Position
96. t abdominals to stabilize back Maintain upright position of torso Do not lean or bend forward or INVERSION CALF RAISES START Stand facing frame Feet hip width apart on base Toes facing inward Grip handles at sides of body Raise heels bending at balls of feat Pausa at top of movement Lower heels to starting position TIPS Keep arms and legs straight Contract abdominals to stabilize back Maintain upright position of torso Do not lean or bend forward or back SINGLE LEG KICK BACK START Stand facing frame Foot harness cuff on one ankle other foot on basa Lean forward from hips Grip handle at top of seat with both hands MOTION Extend hip Pull lag straight back behind body Pause at end of motion Lower to starting position TIPS Keep leg straight while lifting Maintain forward isan with straight Keep arms straight to stabilize torso Contract abdominais to stabilize back Perform on both sides 44 SEAT Off LEG LIFT Off ACCESSORIES Handios MOVABLE PULLEY POSITIONS SEAT Off LEG LIFT Off ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT Off LEG LiFT Off ACCESSORIES Foot harnoss Ankle cuff MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Gluteals hamstrinas quadriceps LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Hip flexors LEVEL OF DIFFICULTY Advanced MUSCLE GROUPS EXERCISED Gluteals
97. t effective guideline is to increase intensity or duration by no more than about 5 percent You should adapt to this increase over a period of a week or two and then consider changing one of the other variables frequency duration or intensity or further progressing the one you ve adapted to Top Aerobic Exercise No one cardiovascular activity is better than another Manipulating how hard intensity how often duration and how long frequency you participate in particular aerobic activity determines its effectiveness or lack thereof And of course you have to like what you re doing Choose the type of aerobic activity that is right for you by identifying one or more types of cardio exercise that you can see yourself sticking to and enjoying for the rest of your life Often the best aerobic exercise will be not one but several activities that are fun and feel good to your body Excellent cardiovascular activities include but are not limited to walking swimming water fitness jogaing running cross country skiing in line skating lateral movement training slide cycling mountain biking and step training 82 CARDIO WORKOUT TRACKING SHEETS Use these charts to keep track of your progress over tima Before writing on them make as many copies as you think you ll need We suggest you keep these in a notebook You will find it both informative and motivational to look back at what you ve done This data wil
98. tand facing away Feet hip width apart on base Grip handles in underhand grip with thumbs facing Outward MOTION Band elbows and handles toward front of shoulders Pause at top of motion Lower arms to starting position Tips Hold elbows at sides of ribcage Do not swing elbows forward while curling Maintain upright posture throughout exercise Avoid tilting torso back while curling arms Contract abdominals to stabilize torso 221 SINGLE ARM STANDING BICEPS CURL START Stand facing away Feet hip width apart on base Grip one handle in underhand grip with thumb facing outward MOTION Band elbow and curi handle toward front of shoulder Pause at top of motion Lower arm to starting position Tips Hold elbow at side of ribcage Do not swing elbow forward while curling Maintain upright posture throughout exercises Avoid tilling torso to sida while curling arm Contract abdominals to stabilize torso Perform on both sides 222 STANDING HAMMER CURL START Stand facing away Feet hip width apart on base Grip handles in neutral grip with thumbs facing forward MOTION Band elbows and cur handles toward front of shoulders Pause at top of motion Lower arms to starting position Hold elbows at sides of ribcage Do not swing elbows forward whiles curing Maintain upright posture throughout exercise Avoid tilting torso back while curling arms Contract abdominals to stabilize torso 69
99. tanding Hear Deltoid Row 2 10 10 23 15 115 2 20 20 standing Hip Flexion Lying Hip Abduction and Adduction 2 x 10 10 10 2 15 15 15 2 20 20 20 standing Biceps 2 10 2 x 15 2 x 20 Calf Raises 2 x 10 10 10 2x 15 15 15 2 x 20 20 20 toes in out amp straight Spinal Extension 2 x 10 2x 15 2 x 20 WVEEK EMGHT WORKOUT 20 60 sec rest between all sets oquats 1x 15 1x 10 1 x8 1 x 5 x 15 Seated Chest Press 1 x 15 1x 10 1x8 1 6 1x 15 seated Leg Extensions 1x 15 1x 10 1x 8 1 6 1 x 15 Chest Flyes 1x 15 1x 10 1x8 1 6 1 x 15 Lat Bar Front Pull Down 1x 15 1x 10 1x8 1x68 1x 15 Standing Triceps Pushdowns 1x 15 1 x 10 1x8 1x6 1x 15 Ab Gnnch 1 x 15 1x 10 1x8 1x6 1x 15 Oblique Crunch 1 x 15 15 1 x 10 10 1 8 8 1 6 6 1x 154 15 WORKOUT 30 60 rest between all Straight Leg Dead Lifts 1x 15 1x 10 1x8 1x 6 1 x 15 Seated Shoulder Press 1x 15 1 x 10 1 x 8 1x 5 1x 15 Leg Curis 1x 15 15 1 x 10 10 1 x 8 8 1 6 6 1 15 15 shoulder Shrugs Standing Lateral Raises and Standing Front Raises 1 x 15 15 15 1 10 10 10 1 8 438 6 1 8 8 85 1 15 15 15 standing Hip Flexion Lying Hip Abduction and Adduction 1 x 15 15 15 1 x 10 10 10 1x8484 8 1x6 5465 1x154 154 15 Standing Biceps Curs 1x 15 1x 10 1x B 1 6 1 x 15 Raises 1 x 15 15 15 1 x 10 104 10 1 x 88 8 1x 6
100. te CROSSBODY TRICEPS EXTENSION START Sit facing away Bend elbow and reach across body to grip handle at opposite shoulder MOTION Extend elbow and press handle in front of body Pause at end of motion Bend sibow back to starting position TIPS Keep albow at shoulder height Do not bend wrist while extending albow Maintain upright postura in seated position Contract abdominals to stabilize torso Perform on both sides 77 SEAT On Top Position LEG LIFT On ACCESSORIES Handlas MOVABLE PULLEY POSITIONS BIO FORCE EXERCISES MUSCLE GROUPS EXERCISED Abdominals LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED Abdominals obliques LEVEL OF DIFFICULTY Intermediate MUSCLE GROUPS EXERCISED Abdominals obliques LEVEL OF DIFFICULTY Intarmediata ABS amp LOWER BACK AB CRUNCH START Sit facing away Grip handles at shoulder level Elbows point front MOTION Curl spine pulling bottom of ribcage down toward hips Pause at end of motion Return to starting position Do not pull down with arms Focus work in abdominal muscles Extend torso to upright seated position after gach repetition neck in lina with spina MH OBLIQUE CRUNCH START Sit facing away Grip handles at shoulder level Elbows point front MOTION Curl spina and simultaneously rotate torso toward knee Pause at end of motion Return to starting position
101. th no bouncing or jerking Move into the stretch until you feel a slight tension not pain in the muscle and hold the stretch for 20 to 30 seconds Breathe slowly and rhythmically Be sure not to hold your breath Hemember that all stretches must be done for both sides of your body 1 Quadriceps Stretch Stand close to a wall chair or other solid object Use one hand to assist your balance Bend the opposite knee and lift your heel towards your buttocks Heach back and grasp the top of your foot with the same side hand Keeping your inner thighs close together slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh You do not have to touch your buttocks with your heel Stop pulling when you feel the stretch Keep your kneecap pointing straight down and keep your knees close together Do not let the lifted knee swing outward Hold for 20 to 30 seconds Hepeat for the other leg 2 Calf and Achilles Stretch Stand approximately one arms length away from a wall or chair with your feet hip width apart Keeping your toes pointed forward move one leg in close to the chair while extending the other leg behind you Bending the leg closest to the chair and keeping the other leg straight place your hands on the chair Keep the heel of the back leg on the ground and move your hips forward Slowly lean forward from the ankle keeping your back leg straight until you feel a stretch in your calf muscles
102. ur current fitness level The following are guidelines that you can use to determine your fitness level but remember these are just guidelines You must always listen to your body Start out at a level that is comfortable to you and progress sensibly Beginner No previous exercise experience or have not exercised in a long time Intermediate Have been performing exercises regularly for three months or more Advanced Have been performing exercises regularly for six months or more Squat Single Leg Squat A Reverse Lunge Seated Leg Extension Seated Single Leg Extension otraight Leg Dead Lift Straight Bar Dead Lift Leg Curls 9 Calf Raises 10 Eversion Calf Raises 11 Inversion Calf Raises 12 Single Leg Kick Back 13 Standing Leg Press 14 Standing Hip Flexion 15 Standing Hip Extension 16 Standing Hip Abduction 17 Standing Hip Adduction 18 Lying Hip Extension 18 Lying Hip Abduction Adduction 20 Lying Single Leg Abduction Adduction 21 Lying Double Leg Press 22 Lying Single Leg Press 23 Scissor Kicks 24 Hutter Kicks 25 Lying Hip Rotation I CO Ch CM 26 Single Leg Lying Hip Rotation 27 Seated Single Leg Press 28 Seated Single Leg Abduction 29 Seated Single Leg Adduction 30 Seated Ankle Eversion 31 Seated Ankle Inversion 39 CHEST amp BACK 52 5 5835558 555588585535565288 Seated Chest Press Single Arm Seated Chest Press Inclina Chest Press Single Arm Inclina Chest Pres
103. use at end of motion Extend elbow and return to starting position TIPS Keep elbow close to side while pulling Maintain upright posture Do not lean forward or back Keep shoulders level Do not rotate side while pulling Contract abdominals to stabilize back Perform on both sides STANDING ROW OVERHAND POSITION START Stand facing frame Rest legs against pads Bend knees slightly Grip handies with thumbs facing inward MOTION Band slbows and pull handles toward waist Pause at end of motion Extend elbows and return to starting position TIPS Keep elbows closs to sides while pulling Squeeze shoulder blades togsth ar Maintain upright postura Do not laan forward or back Contract abdominals to stabiliza Dack 59 SEAT On Bottom Position LEG LIFT On ACCESSORIES Handles MOVABLE PULLEY POSITIONS On Bottom Position LEG LIFT On ACCESSORIES Handles MOVABLE PULLEY POSITIONS SEAT On Bottom Position LEG LIFT On ACCESSORIES Handles MOVABLE PULLEY POSITIONS MUSCLE GROUPS EXERCISED Latissimus biceps posterior daltoids LEVEL OF DIFFICULTY Intermadiate Advanced MUSCLE GROUPS EXERCISED Latissimus biceps posterior deltoids LEVEL OF DIFFICULTY Beginner MUSCLE GROUPS EXERCISED posterior daltoids simus biceps LEVEL OF DIFFICULTY Intermadiate Advanced SINGLE ARM STANDING ROW OVERHAND POSITION START Stand facing f
104. x38mm THREAD LENGTH 10mm 40 TOP FRAME TUBE R 41 TOP PULLEY WHEEL BRACKET L 42 FOAM GRIP amp 14x 12x125 43 SWING ARM ASSEMBLY BRACKET 1 44 BEARING 45L CALIBRATION STICKER L 45R CALIBRATION 5 46 TUBE CAP 50 8mm 47 LEFT ADJUST SHROUD 1 LEFT ADJUST SHTOUD LR ADJUSTER PLASTIC WHEEL ADJUSTER PLASTIC WHEEL SPRING LOADED ADJUST KNOB SPRING SEAT BLOCK ADJUSTER SPRING AXLE PIN IRON STRIP PIN ADJUSTER PULLEY ADJUSTER IRON STRIP AXLE PIN ALLEN BOLT M5x32mm NYLON NUT M5 ADJUSTER T SHAPED SEAT BUSHING 4 6 de 1 15 1 1 1 te te a na Mm ho hi amp e 8 8 8 5 5 8 8 0 2 6 5 5 5 22 DESCRIPTION 61 SWING ARM ASSEMBLY BRACKET 62 SWING ARM PULLEY WHEEL BRACKET WITH BUSHINGIL 63 SWING ARM PULLEY WHEEL BRACKET WITH BUSHINGIR 64 TOP PULLEY WHEEL BRACKET R 3 h k 65 RESISTANCE CYLINDER 2 66 RESISTANCE IRON CORE 2 67 CYLINDER HOUSING TUBE 2 68 RESISTANCE PLASTIC CAP 2 69 RESISTANCE PLASTIC CAP W PIVOT 2 70 CABLE 2 74 LARGE CLIP 4 72 HANDLES 2 73 SEAT SUPPORT FRAME 1 74 SEAT HANDLE BAR 2 75 SEATHANDLE BAR GRIPS 314x225 4x470 2 76 ALLEN BOLT M x12mm 8 77 SPRING WASHER 8 78 REMOVABLE LEG TUBE 1 79 BUMPER 1 804118 SHORT HITCH PIN WITH LANYARD 1 814118 LONG HITCH PIN W LANYA

USER MANUAL – EN IN 6958 Exerciser Bio Force

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USER MANUAL &ndash; EN IN 6958 Exerciser Bio Force

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USER MANUAL – EN IN 6958 Exerciser Bio Force