P2 X O W N E R ’ S M A N U A L
Before You Begin Thank you for purchasing the Powerline P2X. This gym is part of the Powerline line of quality strength training machines, which let you target specific muscle groups to achieve better muscle tone and overall body conditioning. To maximize your use of the equipment please study this Owner’s Manual thoroughly. Be careful to assemble all components in the sequence presented in this guide. Unpacking the Equipment The P2X is carefully tested and inspected before shipment.
Important Safety Instructions Before beginning any fitness program, you should obtain a complete physical examination from your physician. Il est conseille de subir un examen medical complet avant d’entr eprendre tout programme d’exercise. Si vous avez des etourdissements ou des faiblesses, arretez les exercices immediatement. Antes de comenzar cualquier programma de ejercicios, deberias tener un examen fisico con su doctor. The P2X is designed for your enjoyment.
Safety Guidelines Successful resistance training programs 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 reduced or completely removed by using correct lifting techniques, proper breathing, maintaining equipment in good working condition, and by wearing the appropriate clothing. 1. It is highly recommended that you consult your physician before beginning any exercise program.
Preparations CAUTION: To set up this unit, you will need assistance. Do not attempt assembly by yourself. You must review and follow the instructions in this Owner’s Manual. If you do not assemble and use the P2X gym according to these guidelines, you could void the warranty. CAUTION: Obtain assistance! Do not attempt to assemble the P2X by yourself. Review the Installation Requirements before proceeding with the following steps.
Assembly Instructions Assembly of the P2X gym takes professional installers about 3 hours to complete. If this is the first time you have assembled this type of equipment, plan on signifi cantly more time. Professional installers are highly recommended! However, if you acquire the appropriate tools, obtain assistance, and follow the assembly steps sequentially, the process will take time, but is fairly easy. Assembly Tips Read all “Notes” on each page before beginning each step.
S T E P 1 Be careful to assemble all components in the sequence they are presented. A. Attach Stabilizing Leg (P) to the Lower Main Frame (A) as shown using: One 98 (10mm x 110mm hex head bolt) Two 101 (10mm washer) Two 94 (pulley spacer)* One 70 (10mm nylon lock nut) *NOTE: The Pulley Spacers fit into the Lower Main Frame. You will be installing a pulley in Step 11, so please only finger tighten hardware. B.
S T E P 1 9
S T E P 2 Be careful to assemble all components in the sequence they are presented. A. Insert Plastic Bushing (93) into the Lower Main Frame (A) as shown. Insert Front Foot Plate (J) into Plastic Bushing (93) and through Lower Main Frame (A) as shown and attach using: Two 52 (10mm x 95mm hex head bolt) Four 60 (10mm washer) Two 70 (10mm nylon lock nut) B. Attach End Cap (80)* to Front Foot Plate (J) as shown. C.
S T E P 2 11
S T E P 3 Be careful to assemble all components in the sequence they are presented. A. Attach Seat Pad (AA) to the Seat Pad Frame (L) as shown using: Two 56 (8mm x 45mm hex head bolt)* Two 62 (8mm spring lock washer) Two 65 (8mm washer) Attach two End Caps (23) to the front and back of Seat Pad Frame (L) as shown. *NOTE: Do NOT over-tighten these bolts. Tigten these bolts until spring lock washer is flat. Over-tighten these bolts will cause T-nuts in pads to strip out. B.
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S T E P 4 Be careful to assemble all components in the sequence they are presented. A. Attach Press Arm Pivot (Q) to Upper Main Frame (D) as shown using Shaft (16) and: Two 99 (10mm x 20mm allen head bolt) Two 101 (10mm washer) Two 100 (bronze bushing) Tighten the two Allen Screws (8) in the Upper Main Frame(D) B. Attach Press Arm (R) to Press Arm Pivot (Q) as shown using Shaft (5) and Steel Bushings (6)*. Tighten the two Allen Screws (8) in Press Arm (R).
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S T E P 5 Be careful to assemble all components in the sequence they are presented. A. Slide Foam Roller Bar (39) into the opening in Lower Main Frame (A) as shown. Slide two Plastic Washers (25) and two Foam Rollers (22) onto Foam Roller Bar (39) as shown. Hold Foam Rollers (22) in place with two Plastic Roller End Caps (24) as shown. B. Slide Foam Roller Bar (39) into the Seat Pad Frame (L) as shown. Slide two Plastic Washers (25) and two Foam Rollers (22) onto Foam Roller Bar (39) as shown.
S T E P 5 17
S T E P 6 Be careful to assemble all components in the sequence they are presented. NOTE: At this point you must make sure that the gym is level, stable and in the right location. A. Attach Pulley Bracket Assembly (AC) to Rear Upright (C) as shown using : Two 55 (10mm x 65mm allen head bolts) Four 60 (10mm washer) Two 70 (10mm nylon lock nut) B. Place two Weight Stack Risers (F)* and two Rubber Donuts (29) onto Rear Leg (B) as shown.
S T E P 6 19
S T E P 7 Be careful to assemble all components in the sequence they are presented. High Pulley Cable (104) Ball Stop End Metal Ball End 4260 mm NOTE: All Pulleys in this step are 110mm diameter, except where noted in Step 7B. Leave all pulley bolts hand tight until Step 13 is completed. A. See Diagram 1. Begin at the high pulley station.
S T E P 7 S T E P 7B 21
S T E P 8 Be careful to assemble all components in the sequence they are presented. High Pulley Cable (104) Ball Stop End Metal Ball End 4260 mm NOTE: All Pulleys in this step are 110mm diameter. Leave all pulley bolts hand tight until Step 13 is completed. A. See Diagram 1. Route Cable (104) through the top of the Upper Floating Pulley Bracket (V). Install Pulley (A7) as shown in Diagram 2 using: One 53 (10mm x 45mm hex head bolt) Two 60 (10mm washer) One 70 (10mm nylon lock nut) B. See Diagram 1.
S T E P 8 S T E P 8B 23
S T E P 9 Be careful to assemble all components in the sequence they are presented. Low Pulley Cable (107) Ball Stop End Stamped Eye End 2670 mm Short Cable (103) Stamped Eye End Stamped Eye End 700 mm NOTE: All Pulleys in this step are 110mm diameter, except where noted in Step 9B. Leave all pulley bolts hand tight until Step 13 is completed. See Diagram 1A.
S T E P 9 S T E P 9B v 25
S T E P 10 Be careful to assemble all components in the sequence they are presented. Low Pulley Cable (107) Ball Stop End Stamped Eye End 2670 mm NOTE: All Pulleys in this step are 110mm diameter. Leave all pulley bolts hand tight until Step 13 is completed. A. See Diagram 1. Route the Cable (107) up and insert into the openning of Rear Upright (C).
S T E P 10 S T E P 10B 27
S T E P 11 Be careful to assemble all components in the sequence they are presented. Back Pull Pulley Cable(105) Ball Stop End Stamped Eye End 3340 mm NOTE: All Pulleys in this step are 110mm diameter,except where noted in Step 11B. Leave all pulley bolts hand tight until Step 13 is completed. A. See Diagram 1. Insert stamped eye end of Back Pull Pulley Cable (105) into the opening in Leg Extension Arm (K), where pulley (C1) will be installed. Insert Cable (105) into and through Lower Main Frame (A).
S T E P 11 S T E P 11B 29
S T E P 12 Be careful to assemble all components in the sequence they are presented. Function Training Arm Pulley Cable(106) Small Ball End Small Ball End 5900 mm NOTE All Pulleys in this step are 90mm diameter. Leave all pulley bolts hand tight until Step 13 is completed. A. See Diagram 1. Route Small Ball End of Function Training Arm Pulley Cable(106) through Function Training Arm Pulley Bracket (AE), where pulley (D1) will be installed. Insert Cable (106) into and through Function Training Arm (H).
S T E P 12 S T E P 12B 31
S T E P 133 Be careful to assemble all components in the sequence they are presented. Function Training Arm Pulley Cable(106) Small Ball End Small Ball End 5900 mm NOTE: All Pulleys in this step are 90mm diameter. Leave all pulley bolts hand tight until Step 13 is completed. A. See Diagram 1. Route Cable(106) down through the lower bracket of Pulley Bracket Assembly (AC). See Diagram 2.
S T E P 13 S T E P 13B 33
Warning, Safety, & Maintenance Be sure that all users carefully read and understand all warning, safety and maintenance labels on the machine before each use. Failure to do so may result in 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 Manuals and labels are available from your local dealer or customer service.
Warning, Safety, & Maintenance CABLES: Our products have been carefully designed to ensure safe, efficient long term operation. While the machine is not in use. Carefully run your fingers along the cable to feel for thinning or bulging areas. Replace cables immediately at the first sign of damage or wear. Do not use equipment until damaged cable has been replaced.
MAINTENANCE SCHEDULE CABLES: CHECK TENSION, END FITTINGS, AND COATING. CHECK THAT JAM NUT on the selector rod top bolt is tight. UPHOLSTERY: WIPE DOWN AND DRY. DAILY WEEKLY LATEST DATE ENTRY CLEAN AND CONDITION. FRAME: WIPE DOWN AND DRY. POLISH/WAX CHROME: WIPE DOWN AND DRY. POLISH/LUBRICATE NUTS/BOLTS/FASTENERS: TIGHTEN AND/OR ADJUST AS NEEDED. GUIDE RODS: LUBRICATE AND CLEAN. LINEAR RODS: LUBRICATE AND CLEAN. SEAT SLEEVE: LUBRICATE AND CLEAN.
PHRASES, TERMS, TIPS & GUIDELINES • • • BEGINNER’S GUIDELINES Work out at least two times a week. Include six to eight exercises that train major muscle groups. Perform two or three sets of at least eight to 12 repetitions. AEROBIC Exercise that primarily uses oxygen to burn fuel at low to moder ate levels of intensity. Running and jogging are examples of aerobic exercise. EXERCISE LARGE MUSCLES FIRST You should work your large muscle groups first (ie.
PHRASES, TERMS, TIPS & GUIDELINES START I NG RE S I S TANCE LEVEL If you begin weight training at too high a level, you risk serious injury . You will also develop poor form, which will hinder your efforts and discourage you. Use this as a guideline: if you cannot lift the weight eight times with proper form, the weight is too heavy. Similarly, don’t choose too light a weight; the last two or three repetitions of your set should be difficult. POWER Power is the rate of performing work.
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 susceptibility to disease. What is stated in the above definitions is the fact that proper nutrition is essential to good health.
EXERCISE PRESCRIPTION Sets Rest Periods Between Workouts Sets are defined as a combination of any number of reps of one exercise. The number of sets used in a workout is directly related to training results. Typically, 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 the development of strength and muscular endurance.
TRAINING TIPS FOR BEGINNER’S ARE YOU A “BEGINNER”? A beginner can be classified as someone who has never touched a weight, may have lifted for a while, but has taken a substantial amount of time off, or has not consistently trained over the last six months. If you happen to fall into any of these categories, pay close attention, because the following information will be detrimental to the start of your training program. As a beginner, one of the most common mis takes is doing too much.
COMMON TRAINING MISTAKES 1. 2. 3. 4. 5. 6. 7. 8. Lack of Adequate Warm-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. Improper Form The use of improper form is a good way to keep you out of the gym. Not only does improper form cause injuries, it also doesn’t allow for adequate muscle-fiber stimulation.
PERSONAL PROGRAM It is important to first estab lish specific and realistic goals. You should determine your long term goal and then set a series of short term goals that will help you attain your long term goal. The most common goals are: Endurance & Definition Increase Strength Once you have determined your personal goals, you will need to set up a schedule that helps you attain them.
DETERMINE YOUR TRAINING METHOD There are three basic types of weight training methods: 1. Training for muscular endurance and definition 2. Training for strength 3. Training for power and muscle mass You should select a training method that reflects both your present fitness level and your long term goals. You should begin carefully and with proper professional guidance. You can always move from one training method to another as you progress.
EXERCISE TIPS Listed below are Body-Solid’s picks of the best exercises you can do for each body part. These exercises can be done using free weights, machines and multi-station gyms. Learn to do each exercise in proper form. You can make substitutions in your training and try variations of each using different Body-Solid grips, cable attachments and accessories to slightly change the emphasis of a particular exercise. Note: Many movements, especially multijoint exercises, work more than one muscle group.
ANATOMY CHART 47
FITNESS GOAL 48
EXERCISE LOG 49
EXERCISE LOG 50
EXERCISE LOG 51
STRETCHING The following pages show illustrations with descriptions of static stretching for warm up and post-exercise cool down. Remember... stretch your large muscle groups first and do all stretches in a smooth, slow, controlled manner. Flexibility is an important component of physical fi tness and needs to be addressed in a resistance training program. The two main purposes for stretching are injury prevention and a faster rate of recovery from exercise.
STRETCHING UPPER BACK Cross Arm in Front of Chest MUSCLE(S) AFFECTED: latissimus dorsi and teres major 1. 2. 3. 4. 5. Stand or sit with the right arm slightly flexed (15° to 30°) and adducted across the chest. Grasp the upper arm just above the elbow, placing the left hand on the posterior side of the upper arm. Pull the right arm across the chest (toward the left) with the left hand. Hold for 10 seconds. Repeat with the left arm.
STRETCHING SIDES Side Bend with Straight Arms MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior 1. 2. 3. 4. 5. 6. Stand with feet 14 to 16 inches apart. Interlace the fingers with palms facing each other. Reach upward with straight arms. Keeping arms straight, lean from waist to left side. Do not bend knees. After moving as far as possible, hold for 10 seconds. Repeat to the left side.
STRETCHING POSTERIOR OF THIGH Sitting Toe Touch MUSCLE(S) AFFECTED: hamstrings, spinal erectors and gastrocnemius 1. 2. 3. 4. 5. Sit with the upper body nearly vertical and legs straight. Lean forward from waist and grasp toes with each hand, slightly pull toes towards the upper body, and pull chest towards leg. (If you are very stiff, try to grasp the ankles.) Hold for 10 seconds. Release toes and relax foot. Grasp ankles and continue to pull chest towards legs. Hold for 10 seconds.
STRETCHING GROIN Straddle (Spread Eagle) MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors, adductors and sartorius 1. 2. 3. 4. 5. 6. 7. Sit with the upper body nearly vertical and legs straight, and spread legs as far as possible. With right hand, grasp toes of right foot and pull on toes slightly, while pulling chest toward right leg. Hold for 10 seconds. Release toes and relax foot. Grasp ankle and continue to pull chest toward right leg. Hold for 10 seconds.
STRETCHING POSTERIOR OF LOWER LEG Step Stretch MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon 1. 2. 3. 4. 5. 6. 7. Have ready a step or board 3 to 4 inches high. Place balls of both feet on the step or board, 1 inch from its edge. With straight legs, lower heels as far as possible. Hold for 10 to 15 seconds. To stretch achilles tendon, raise heels slightly. Slightly flex the knees and then lower the heels. This stretch will be felt in the achilles tendon. Hold for 10 to 15 seconds.
MAINFRAME PARTS LIST PART #. QTY. KEY #.
HARDWARE LIST PART #. QTY. KEY #. DESCRIPTION 1 2 10202530368 END CAP 45mm*45mm 2 2 10202530267 END CAP 50mm*50mm 3 4 70566066 PULLEY SPACER Φ14mm*1.5mm*40mm 4 18 10202460029 PULLEY Φ110mm*Φ88mm*18mm 5 1 70566024 SHAFT Φ20mm*250mm 6 2 10209010009 STEEL BUSHING Φ27.5mm*Φ19mm*16mm 7 2 10202020009 END CAP 50mm*25mm*1.5mm 8 8 10201040007 ALLEN SCREW 8mm*10mm FULL THREAD 9 4 10205020169 RUBBER GRIP Φ30mm*3.
HARDWARE LIST PART #. QTY. KEY #.
HARDWARE LIST PART #. QTY. KEY #. DESCRIPTION 84 2 10209010007 BUSHING Φ21.
EXPLODED VIEW DIAGRAM
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