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Body Solid FID 46 - page 1
by Bo d y - S o lid ® FID46 Flat/Incline/Decline Bench OWNER’ S MANUAL & FID46 Assembly Instructions T able of Contents Safety Instructions . . . . . . . . . . . . . . . . . p. 3 Assembly Instructions . . . . . . . . . . . . p .3-10 W arning, Safety & Maintenance . . . . . . p. 11 Safety Guidelines . . . . . . . . . . . . . . . . . p. 12 ...
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Body Solid FID 46 - page 2
1 Important Safety Instructions Before beginning any fitness pr ogram, you should obtain a complete physical examination from your physician. Il est conseille de subir un examen medical complet avant d’entrepr endre tout programme d’exercise. Si vous avez des etourdissements ou des faiblesses, arr etez les exercices immediatement. Antes de come ...
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Body Solid FID 46 - page 3
2 Assembly Instructions Y ou must review and follow the instructions in this Owner’ s Manual. If you do not assemble and use the PowerLIFT FID Bench according to these guidelines, you could void the Body-Solid warranty . Assembly of the PowerLIFT FID Bench takes professional installers about 45 minutes to complete. If this is the first time you h ...
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Body Solid FID 46 - page 4
STEP 1 A. Attach front leg (A) to mainframe (B) with brace plate (D) as shown using: two 29 (square neck carriage bolt 10mm x 95mm) two 36 (flat washer 10mm) two 32 (nylon lock nut 10mm) B. Attach back leg (C) to mainframe (B) with brace plate (D) as shown using: two 29 (square neck carriage bolt 10mm x 95mm) two 36 (flat washer 10mm) two 32 (nylon ...
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Body Solid FID 46 - page 5
4 STEP 1 ...
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Body Solid FID 46 - page 6
STEP 2 A. See Note 1. Install 210mm (8 1/4”) long bolt (21) thru left side of seat brace (H), and then seat pivot (G), and then thru right side seat brace (H), using the center hole on each seat brace as shown. Use the following: one 21 (hex bolt 10mm x 210mm partial thread) two 36 (flat washer 10mm) one 32 (nylon lock nut 10mm) B. See Note 2. In ...
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Body Solid FID 46 - page 7
STEP 2 6 ...
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Body Solid FID 46 - page 8
STEP 3 A. See Note 1. Install all four handles (K, L, M, and N) on to seat braces (H) and back braces (J). Install as shown and described using: eight 26 (hex bolt 10mm x 40mm full thread) sixteen 36 (flat washer 10mm) eight 32 (nylon lock nut 10mm) B. Install seat pad (P) on to both seat braces (H). Tighten pad bolts to a snug fit. Do not over -ti ...
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Body Solid FID 46 - page 9
STEP 3 8 ...
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Body Solid FID 46 - page 10
STEP 4 A. Slide main post (T) into main post receiver of mainframe (B). Lock in place with adjustment pin (13). Note: this leg developer main post is adjustable to properly align the pivot point with your knee joint and accommodate all size users. B. Align pivot arm (R) with receiver of main post (T). Install pivot shaft (S) to connect the pivot ar ...
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Body Solid FID 46 - page 11
10 STEP 4 ...
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Body Solid FID 46 - page 12
11 W arning , Safety & Maintenance Be sure that all users car efully read and understand all warning, safety and maintenance labels on the bench before each use. Failur e to do so may cause serious injury . It is imperative that you retain this Owner’ s Manual and be sure all warning labels are legible and intact. Replacement Owner’ s Manua ...
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Body Solid FID 46 - page 13
Safety Guidelines Successful resistance training pr ograms have one prominent feature in common...safety . Resistance training has some inherent dangers, as do all physical activities. The chance of injury can be greatly r educed or completely removed by using corr ect lifting techniques, proper breathing, maintaining equipment in good working cond ...
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Body Solid FID 46 - page 14
PHRASES, TERMS, TIPS & GUIDELINES AEROBIC Exercise that primarily uses oxygen to burn fuel at low to moderate levels of intensity . Running and jogging are examples of aer obic exercise. ANAEROBIC Exercise that primarily uses the body’ s stored fuel for energy . Intense weightlifting is an example of an anaerobic exer cise. A TROPHY Decrease ...
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Body Solid FID 46 - page 15
PHRASES, TERMS, TIPS & GUIDELINES POWER Power is the rate of perfor ming work. Power during a r epetition is defined as the weight lifted times the vertical distance the weight is lifted divided by the time to complete the repetition. Power during a repetition can be incr eased by lifting the same weight the same ver tical distance in a shorter ...
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Body Solid FID 46 - page 16
NUTRITION Good nutrition is a diet in which foods are eaten in proper quantities and with the needed distribution of nutrients to maintain good health. Malnutrition, on the other hand, is the result of a diet in which there is an under consumption, overconsumption, or unbalanced consumption of nutrients that leads to disease or an increased suscept ...
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Body Solid FID 46 - page 17
EXERCISE PRESCRIPTION Sets Sets are defined as a combination of any number of r eps of one exercise. The number of sets used in a workout is directly r elated to training results. T ypically , two to three sets are used by intermediate and advanced lifters to achieve optimum gains in strength. Experts agree that multiple-set systems work best for t ...
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Body Solid FID 46 - page 18
TRAINING TIPS FOR BEGINNER’S As a beginner , one of the most common mistakes is doing too much. Because beginners often make good gains quickly , many fall into the trap of thinking that more is better . This may be true later in the training equation, but not for the novice. Some of the most common injuries occur as a result of taking on too muc ...
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Body Solid FID 46 - page 19
COMMON TRAINING MIST AKES 1. Lack of Adequate W arm-Up and Inadequate Flexibility A warmed muscle is a more flexible muscle that’ s better able to lift heavier weights and work in a full range of motion. Those warmed muscles also greatly reduce your chance of training injuries. 2. Improper Form The use of improper form is a good way to keep you o ...
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Body Solid FID 46 - page 20
SE TTING UP YOUR PERSONAL PROGRAM It is important to first establish specific and realistic goals. Y ou should deter mine your long term goal and then set a series of short ter m goals that will help you attain your long term goal. The most common goals are: Once you have determined your personal goals, you will need to set up a schedule that helps ...
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Body Solid FID 46 - page 21
DE TERMINE YOUR TRAINING ME THOD There ar e three basic types of weight training methods: 1. T raining for muscular endurance and definition 2. T raining for strength 3. T raining for power and muscle mass Y ou should select a training method that reflects both your pr esent fitness level and your long term goals. Y ou should begin carefully and wi ...
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Body Solid FID 46 - page 22
EX E R C I S E TI P S CHEST This powerful muscle group is the cornerstone of a well-developed upper body . T o most thoroughly work your pecs, include both pressing and fly movements and vary the angle of the bench from decline to flat to incline. BENCH / CHEST PRESS INCLINE PRESS DECLINE PRESS PEC FL Y INCLINE FL Y DECLINE FL Y C ABLE CROSSOVER DI ...
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Body Solid FID 46 - page 23
ANA TOMY CHART 22 FRONT VIEW Note: These illustrations depicting exaggerated musculature ar e not in the textbook anatomical position. As such, they are inexact for medical purposes but are useful for a general understanding. BACK VIEW Neck Omohyoid Sternohyoid Sternocleidomastoid T rapezius Chest Pectoralis Major Pectoralis Minor (beneath major) S ...
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Body Solid FID 46 - page 24
SHOR T -TERM GOALS Date Set Date Accomplished Goal Reward ** Date Set Date Accomplished Goal Reward ** Date Set Date Accomplished Goal Reward ** LONG-TERM GOALS Goal Reward! * Make several copies of this page to keep track of your goals and accomplishments. Y ou can print more copies of this page by going to http://www .bodysolid.com/support/docs.h ...
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Body Solid FID 46 - page 25
WEIGHT TRAINING EXERCISE L O G BEGINNER’S SAMPLE WORKOUT ROUTINE Keep track of your changes and impr ovements. It’ s a great motivational tool!* S= Sets R= Repetitions per set W= W eight used * Make several copies of this page to keep track of your progress. Y ou can print more copies of this page by going to http://www .bodysolid.com/support/d ...
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Body Solid FID 46 - page 26
WEIGHT TRAINING EXERCISE L O G SAMPLE WORKOUT ROUTINE WHEN TRAINING FOR STRENGTH Keep track of your changes and impr ovements. It’ s a great motivational tool!* S= Sets R= Repetitions per set W= W eight used * Make several copies of this page to keep track of your progress. Y ou can print more copies of this page by going to http://www .bodysolid ...
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Body Solid FID 46 - page 27
WEIGHT TRAINING EXERCISE L O G INTERMEDIA TE AND ADV ANCED LIFTERS... Design your personal str ength training pr ogram. Keep track of your changes and impr ovements. It’ s a great motivational tool!* S= Sets R= Repetitions per set W= W eight used * Make several copies of this page to keep track of your progress. Y ou can print more copies of this ...
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Body Solid FID 46 - page 28
STRE TCHING & FLEXIBILIT Y Flexibility is an important component of physical fitness and needs to be addressed in a resistance training pr ogram. The two main purposes for stretching are injury prevention and a faster rate of r ecover y from exer cise. Stretching should be perfor med in both the warm up and cool down phases of a training sessio ...
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Body Solid FID 46 - page 29
UPPER BACK Cross Arm in Front of Chest MUSCLE(S) AFFECTED: latissimus dorsi and teres major 1. Stand or sit with the right ar m slightly flexed (15° to 30°) and adducted across the chest. 2. Grasp the upper ar m just above the elbow , placing the left hand on the posterior side of the upper arm. 3. Pull the right ar m acr oss the chest (toward th ...
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Body Solid FID 46 - page 30
LOWER BACK Semi-Leg Straddle MUSCLE(S) AFFECTED: spinal erectors 1. Sitting, knees flexed 30 to 50 degrees, let the legs totally relax. 2. Point the knees outward; the lateral side of the knees may or may not touch the floor . 3. Lean forward from waist and r each forward with extended arms. Hold position for 10 to 15 seconds. 4. Bending and relaxi ...
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Body Solid FID 46 - page 31
SHOULDER Seated Lean-Back MUSCLE(S) AFFECTED: deltoids and pectoralis major 1. Sitting with legs straight and ar ms extended, place palms on floor about 12 inches behind hips. 2. Point fingers away (backward) from body . 3. Slide hands backward and lean backward. 4. Hold for 10 seconds. CHEST Straight Arms Behind Back MUSCLE(S) AFFECTED: deltoids a ...
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Body Solid FID 46 - page 32
NECK Look Right and Left MUSCLE(S) AFFECTED: sternocleidomastoid 1. Stand or sit with head and neck upright. 2. T ur n head to the right using a submaximal concentric contraction. Hold for 10 seconds. 3. T ur n head to the left using a submaximal concentric contraction. Hold for 10 seconds. NECK Flexion and Extension MUSCLE(S) AFFECTED: sternocleid ...
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Body Solid FID 46 - page 33
SIDES Side Bend with Straight Arms MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior 1. Stand with feet 14 to 16 inches apar t. 2. Interlace the fingers with palms facing each other . 3. Reach upward with straight arms. 4. Keeping ar ms straight, lean fr om waist to left side. Do not bend knees. 5. After moving as far as ...
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Body Solid FID 46 - page 34
Stretching the hamstrings with emphasis on insertion of the hamstrings and calves. Stretching the hamstrings with emphasis on the middle portion. Stretching the hamstrings with emphasis on the upper portion. ANTERIOR OF THIGH AND HIP FLEXOR Kneeling Quadriceps Stretch MUSCLE(S) AFFECTED: quadriceps 1. Kneel with the balls of the feet on the ground. ...
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Body Solid FID 46 - page 35
Stretching the hamstrings with emphasis on insertion of the hamstrings and calves Stretching the hamstrings with emphasis on the middle portion Stretching the hamstrings with emphasis on the upper portion POSTERIOR OF THIGH Semistraddle (Figure Four) MUSCLE(S) AFFECTED: gastrocnemius, hamstrings and spinal erectors 1. Sit with the upper body nearly ...
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Body Solid FID 46 - page 36
Stretching the hamstrings and groin with emphasis on insertion of the hamstrings and calves Stretching the hamstrings and groin with emphasis on the middle portion Stretching the hamstrings and groin with emphasis on the upper portion Stretching the groin, low back and hamstrings GROIN Straddle (Spread Eagle) MUSCLE(S) AFFECTED: gastrocnemius, hams ...
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Body Solid FID 46 - page 37
GROIN Butterfly MUSCLE(S) AFFECTED: adductors and sartorius 1. Sitting with the upper body nearly ver tical and legs straight, flex both knees as the soles of the feet come together . 2. Pull feet toward body . 3. Place hands on feet and elbows on legs. 4. Pull torso slightly forward as elbows push legs down. 5. Hold for 10 to 15 seconds. POSTERIOR ...
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Body Solid FID 46 - page 38
Stretching the calves standing on a step Preparing to stretch the achilles tendon by slightly bending the knee POSTERIOR OF LOWER LEG Step Stretch MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon 1. Have ready a step or board 3 to 4 inches high. 2. Place balls of both feet on the step or board, 1 inch from its edge. 3. With strai ...
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Body Solid FID 46 - page 39
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Body Solid FID 46 - page 40
NOTES 39 ...
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Body Solid FID 46 - page 41
NOTES 40 ...
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Body Solid FID 46 - page 42
Reference Drawings 41 FID46 Flat/Incline/Decline Bench ...
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Body Solid FID 46 - page 43
FID46 Hardware (continued) (shown in actual size) Inch mm 42 Key # spring lock washer 10mm QTY . 3 35 Key # flat washer 10mm QTY . 34 36 Key # flat washer 10mm x 30mm QTY . 3 34 Key # nylon lock nut 10mm QTY . 19 32 Key # hex bolt 8mm x 60mm partial thread QTY . 8 30 Key # hex bolt 8mm x 45mm partial thread QTY . 2 31 Key # nylon lock nut 8mm QTY . ...
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Body Solid FID 46 - page 44
FID46 Hardware Inch mm 43 Key # hex bolt 10mm x 40mm full thread QTY . 8 26 Key # round allen head 10mm x 20mm full thread bolt QTY . 3 28 Key # square neck carriage bolt 10mm x 95mm QTY . 4 29 Key # hex bolt 10mm x 60mm partial thread QTY . 2 25 Key # hex bolt 10mm x 80mm partial thread QTY . 2 24 Key # hex bolt 10mm x 110mm partial thread QTY . 1 ...
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Body Solid FID 46 - page 45
44 FID46 Mainframe Parts List FID46 Labels/Decals List FID46 Pads List Part numbers are requir ed when ordering parts. KEY# QTY P ART# DESCRIPTION A 1 FID46FL-A FRONT LEG B 1 FID46MF-B MAINFRAME C 1 FID46BL-C BACK LEG D 2 FID46BP-D BRACE PLA TE E 1 FID46AC-E ADJUSTMENT CARRIAGE F 1 FID46CA T -F CHROME ADJUSTMENT TUBE G 1 FID46SP-G SEA T PIVOT H 2 F ...
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Body Solid FID 46 - page 46
EXPLODED VIEW DIAGRAM Body-Solid FID46 Flat/Incline/Decline Bench © Copyright 2003. Body-Solid. All rights reser ved. Body-Solid reserves the right to change design and specifications when we feel it will improve the product. Body-Solid machines maintain several patented and patent pending features and designs. All rights reser ved on all design p ...
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