ParaBody GS4 User Manual

ParaBody Sports and recreation

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INCLINE CHEST PRESS

CHEST

PECTORALS

SHOULDERS

DELTOID

INCLINE CHEST PRESS

Set Up:

Adjust back pad to one of the incline press positions

(second through sixth positions). Adjust seat pad so that

horizontal pressing handles are at mid-chest level. Adjust

press arms so that hands are slightly in front of chest. Sit

facing away from gym.

Exercise:

1. Grasp horizontal press handles, keeping a 90° angle

between forearm and upper arm (do

not go beyond this angle); hands,

elbows and shoulders are in same

plane.

2. Push press handles until arms

are fully extended without

locking the elbows.

3. Slowly return to start position.

Repeat.

W O R K O U T 1

W O R K O U T 2

SAFE FITNESS FACTS:

• This program does not replace the advice of a physician.

You should have a complete physical exam before

beginning a new exercise program.

• Inspect the equipment before every use for loose parts

or frayed cables, paying particular attention to cable

ends. Replace parts at the first sign of a problem.

• Be alert to the possibility of injury. Do not attempt to lift

more weight than you can comfortably handle.

• Keep observers, children, and pets at a safe distance.

Do not allow children to play on equipment.

• Stay clear of weights and moving parts. If a part

becomes jammed, do not attempt to free it by yourself;

obtain assistance.

• If you have any questions on the proper use of the

equipment, do not hesitate to call your authorized

ParaBody dealer or the ParaBody Customer Service

Department at 800-328-9714. Outside the U.S. and

Canada, call +1-847-288-3300.

TRAINING TIPS:

• To get the best results, a proper strength-training

workout has four components: a 5 to 10 minute aerobic

warm-up, a pre-workout stretch, your strength workout

and a post-workout stretch.

• Make sure that your posture is correct before executing

any of the exercises.

• You should choose a weight that is challenging to

complete between 8–15 repetitions while maintaining

proper form (shown in each of the pictured exercises).

• Reach a point of voluntary fatigue, keeping good

technique.

• Fatiguing muscles at the lower end (8–10) of the

repetition range develops lean body mass and

decreases body fat. Fatiguing muscles at the higher

end (12–15) of the repetition range develops muscular

endurance.

• Rest intervals are necessary to allow the muscle groups

to recover and get ready to work again. If your goal is

muscular strength rest 1–2 minutes between sets; if

your goal is muscular endurance rest 30–60 seconds

between sets.

• Push your muscles to, but not beyond, a level of

exhaustion. You’ll want to increase the resistance for a

particular exercise once you can easily complete all the

reps in each set.

• Always exhale during muscle contraction, and inhale

during return to start.

• Try to work out a minimum of 20–30 minutes in each

session, performing each of the exercises in a slow and

controlled manner.

• Proper nutrition, cardiovascular exercise, strength

training, and stretching exercises is the most effective

combination for reaching your fitness goals.

TOTAL BODY WORKOUTS

(shown)

The workouts defined are suggested routines. To vary

your workout, be sure to choose at least one exercise in

each of the major muscle groups. To work your entire

body, complete 1–2 sets of each exercise every other

day, three days a week.

THREE-DAY SPLIT WORKOUTS

If you are advanced and ready for a challenge, consider a

Three-Day Split Workout. Choose up to all the exercises

in each muscle group worked on a particular day. We

recommend performing the following workout for 3

consecutive days, resting on Day 4.

In a continual effort to improve our products, specifications are subject to change.

STANDING BICEPS CURL

Set Up:

Attach the short straight bar to the low pulley (chain

may be added if more range is needed).

Exercise:

1. Stand facing the gym. Grasp the bar with palms

facing up, hands shoulder-width apart.

2. Starting with arms fully extended (do not lock out

elbows), curl the bar up toward your chest keeping

wrists and torso straight.

3. Slowly return to start position.

Repeat.

TRICEPS

CHEST PRESS

Set Up:

Adjust back pad to the flat (horizontal) chest press

position. Sit facing away from gym. Position your body so

that horizontal pressing handles are at mid-chest level.

Adjust press arm to a desired start position.

Exercise:

1. Grasp horizontal press handles, keeping a 90° angle

between forearm and upper arm (do not go beyond this

angle); wrists, elbows and shoulders are in same plane.

2. Push press handles until arms are fully extended

without locking the elbows.

3. Slowly return to start position.

Repeat.

PULLDOWN

Set Up:

Attach lat bar to the high pulley. Adjust seat so you can

comfortably sit facing the gym with your thighs secured

under the roller pads. Back pad can be adjusted outward

to support the chest.

Exercise:

1. With your hands slightly further than shoulder-width

apart, grasp the lat bar with arms fully extended.

2. Pull the bar down, keeping hands, forearms and elbows

in the same plane as the cable, until it is even with your

upper chest.

3. Slowly returning to start position, let

the bar rise without locking out

elbows. Repeat.

CHEST

PECTORALS

SHOULDERS

DELTOID

E x e r c i s e C h a r t

G Y M S Y S T E M

SEATED ROW

BACK

LATISSIMUS DORSI

BICEPS

SEATED ROW

Set Up:

Adjust press arm into rear adjustment position. Adjust

seat so handles are at mid-chest level. Adjust back pad

toward chest so that chest is supported in upright position

and handles are just beyond reach.

Exercise:

1. Grasp press handles in either upper (palms down) or

lower (palms up) horizontal position, or vertical (neutral)

position.

2. Starting with arms fully extended

(do not lock out elbows), contract

shoulder blades and pull handles

back as far as comfortable.

3. Slowly return to start position.

Repeat.

ONE ARM PEC FLY

CHEST

PECTORALS

ONE ARM PEC FLY

Set Up:

Attach ankle strap to mid-pulley (chain may be added if

more range is needed). Stand next to seat pad. Assume

proper standing posture (back straight, knees slightly

bent, shoulders back).

Exercise:

1. Grasp ankle strap with the hand closest to mid pulley

with a neutral grip. Hand should be at mid-chest level.

2. Keeping wrist straight and arm slightly

arched, draw arm across the front

of chest as far as you can without

bending the elbow.

3. Slowly return to start position

and repeat. When finished,

switch to other side.

REVERSE BICEPS CURL

BICEPS

FOREARMS

REVERSE BICEPS CURL

Set Up:

Attach lat bar or short straight bar to the low pulley (chain

may be added if more range is needed).

Exercise:

1. Stand facing the gym with balls of feet on the foot

platform. Grasp the straight bar with palms facing

down, hands shoulder-width apart.

2. Starting with arms fully extended (do not lock out

elbows), curl the bar up toward chest,

keeping wrists and torso straight

and elbows stationary.

3. Slowly return to start position.

Repeat.

OVERHEAD TRICEPS EXTENSION

TRICEPS

OVERHEAD TRICEPS EXTENSION

Set Up:

Attach seat to lowest position. Adjust ab/triceps strap to

mid-pulley.

Exercise:

1. Sit facing away from gym. Grasp ab/triceps strap with

both hands, lean forward and position hands over the

back of your neck with elbows pointing forward. Upper

arms and forearms should be at a 90° angle.

2. Keeping elbows stationary and head

down, extend hands forward as far

as possible.

3. Slowly return to start position.

Repeat.

LATERAL RAISE

SHOULDERS

DELTOIDS

LATERAL RAISE

Set Up:

Attach chain and ankle strap to low pulley.

Exercise:

1. Stand sideways to the gym. Knees are slightly bent and

feet are shoulder-width apart. The foot closest to the

low pulley is on the foot platform.

2. Keeping the wrist straight and arm slightly arched,

grasp the strap with your outside hand and lift directly

out to the side of your body.

3. Slowly return to start position.

Repeat. After you complete one

set, switch to the other side.

HIP EXTENSION

LOWER BODY

HAMS,

GLUTES

HIP EXTENSION

Set Up:

Attach ankle strap to low pulley and then to your ankle

(chain may be added if more range is needed).

Exercise:

1. Stand facing the gym with weight balanced on support

leg (leg with strap is directly in front of the low pulley).

2. Extend leg back in a smooth controlled motion. Keep

leg and back straight with head up. Do not arch back.

3. Slowly return to start position. Repeat.

After you complete one set, switch

to the other side.

HIP ABDUCTION

LOWER BODY

OUTER

THIGH

HIP ABDUCTION

Set Up:

Attach ankle strap to low pulley and then to your ankle

(chain may be added if more range is needed). Adjust

press arm outward for support.

Exercise:

1. Stand sideways to the gym with strapped outer leg

angled slightly toward low pulley (body weight is

balanced on stationary inner leg).

2. Extend leg out to side as far as

possible, keeping hip stationary.

3. Slowly return to start position.

Repeat. After you complete one

set, switch to the other side.

HIP ADDUCTION

LOWER BODY

INNER THIGH

HIP ADDUCTION

Set Up:

Attach ankle strap to low pulley and then to your ankle

(chain may be added if more range is needed). Adjust

press arm outward for support.

Exercise:

1. Stand sideways to the gym with strapped inner leg

angled slightly toward low pulley (body weight is

balanced on stationary outer leg).

2. Draw leg in front of body as far as

possible, keeping the hip stationary.

3. Slowly return to start position.

Repeat. After you complete one

set, switch to the other side.

ABDOMINAL CRUNCH

ABDOMINALS

ABDOMINAL CRUNCH

Set Up:

Attach the ab/triceps strap to the mid-pulley. Adjust seat

to the lowest position.

Exercise:

1. Sit facing away from the gym. Grasp the straps in each

hand and bring your hands forward until the straps are

on both sides of your neck.

2. Rest your hands on your upper chest just below your

shoulders, palms facing inward.

3. Curl your body forward and down

simultaneously.

4. Slowly return to start position.

Repeat.

PEC FLY

CHEST

PECTORALS

PEC FLY

Set Up:

Sit facing away from the gym. Adjust press arm back and

out of the way. Adjust back pad to the flat position. Adjust

seat to a comfortable position so that hands are at mid-

chest level.

Exercise:

1. Sit keeping your back pressed against the pad and

shoulder blades retracted. Grasp handles so that your

hands are at mid-chest level.

2. Extend your arms using a neutral

(palms facing inward) grip, keeping

hands slightly in front of your

body and elbows slightly bent.

Bring your arms together in

front of your chest.

3. Slowly return to start position.

Repeat.

W O R K O U T 3

REAR DELTOID

Set Up:

Sit facing the gym. Adjust back pad outward so that chest

is supported. Adjust seat pad so handles are at mid-level.

Exercise:

1. Grasp handles in a neutral (palms facing inward) grip,

with arms fully extended. Keep elbows pointing

outward. Head up.

2. Move hands slowly apart without bending at the elbows

and maintaining slight arc in the arms.

Extend until hands are slightly in

front of chest.

3. Slowly return to start position.

Repeat.

ONE ARM BICEPS CURL

BICEPS

ONE ARM BICEPS CURL

Set Up:

Attach ankle strap to low pulley (chain may be added if

more range is needed).

Exercise:

1. Stand facing the gym with one foot on the foot platform.

Grasp the ankle strap with one hand, palm facing up.

2. Starting with arm fully extended (do not lock out elbow),

bring strap up toward chest keeping wrist and torso

straight.

3. Slowly return to start position.

Repeat. After you complete one

set, switch to the other side.

ONE ARM TRICEPS EXTENSION

TRICEPS

ONE ARM TRICEPS EXTENSION

Set Up:

Attach ankle strap to high pulley (chain may be added if

more range is needed).

Exercise:

1. Stand facing the gym. Grasp the strap with one hand,

palm facing down.

2. Start with forearm at a 90° angle to your body.

Keeping elbow at side, press strap down until arm is

fully extended.

3. Slowly return to start position.

Repeat. After you complete one

set, switch to the other side.

EXTERNAL ROTATION

SHOULDERS

ROTATOR CUFF

EXTERNAL ROTATION

Set Up:

Attach ankle strap to the mid-pulley.

Exercise:

1. Assume proper standing posture parallel to the gym.

To ensure proper form, insert a rolled towel underneath

your arm, holding it against your body.

2. Using a neutral grip, hold the strap with your outside

hand. Your arm should be against your stomach,

shoulders relaxed and your elbow bent

at a 90° angle.

3. Rotate your forearm outward from

your stomach.

4. Slowly return to start position.

Repeat. Move to the other side

of the gym to to work your

other side.

INTERNAL ROTATION

SHOULDERS

ROTATOR CUFF

INTERNAL ROTATION

Set Up:

Attach ankle strap to the mid-pulley.

Exercise:

1. Assume proper standing posture parallel to the gym.

To ensure proper form, insert a rolled towel underneath

your arm, holding it against your body.

2. Using a neutral grip, hold the strap with your inside

hand rotated outward toward the gym. Your shoulders

should be relaxed and elbow bent at

a 90° angle.

3. Rotate your forearm inward toward

your stomach.

4. Slowly return to start position.

Repeat. Move to the other side

of the gym to to work your

other side.

LEG PRESS

(OPTIONAL ATTACHMENT)

LOWER BODY

QUADS, GLUTES

LEG PRESS

(OPTIONAL – MAY SUBSTITUTE LEG

CURL/EXTENSION , SEE WORKOUT 1)

Set Up:

Adjust leg press back pad so that your start position is

a 90° angle between the thigh and lower leg. Sit, placing

feet on foot platform so that the feet and lower legs form

a 90° angle.

Exercise:

1. Grasp seats handles and slowly push legs away from

foot platform. Do not lock out knees.

2. Slowly return to start position.

Repeat.

CALF RAISE

(OPTIONAL ATTACHMENT)

LOWER BODY

CALVES

CALF RAISE

(OPTIONAL)

Set Up:

Sit with the balls of feet on bottom edge of leg press foot

platform. Extend legs without locking out knees. Adjust

back pad if more range is needed.

Exercise:

1. Slowly push balls of feet outward as far as possible.

2. Slowly lower heels beyond the edge of foot platform

as far as possible. Repeat.

ABDOMINAL CRUNCH

ABDOMINALS

ABDOMINAL CRUNCH

Set Up:

Attach the ab/triceps strap to the mid-pulley. Adjust seat

to the lowest position.

Exercise:

1. Sit facing away from the gym. Grasp the straps in each

hand and bring your hands forward until the straps are

on both sides of your neck.

2. Rest your hands on your upper chest just below your

shoulders, palms facing inward.

3. Curl your body forward and down

simultaneously.

4. Slowly return to start position.

Repeat.

STANDING BICEPS CURL

Set Up:

Attach lat bar or short straight bar to the low pulley (chain

may be added if more range is needed).

Exercise:

1. Stand facing the gym, with balls of feet on the foot

platform. Grasp the straight bar with palms facing up,

hands shoulder-width apart.

2. Starting with arms fully extended (do not lock out

elbows), curl the bar up toward chest, keeping wrists

and torso straight and elbows stationary.

3. Slowly return to start position. Repeat.

BICEPS

TRICEPS PRESS

Set Up:

Attach lat bar or short straight bar to high pulley (chain

may be added if more range is needed. Short straight bar

can also be used).

Exercise:

1. Stand facing the gym. Grasp the bar with palms facing

down, hands shoulder-width apart.

2. Start with forearms at a 90° angle to your body.

Keeping elbows at sides, press bar down until arms are

fully extended.

3. Slowly return to start position. Repeat.

TRICEPS

SHOULDER PRESS

Set Up:

Adjust back pad to shoulder press position and seat pad

to a comfortable position. Adjust press arm outward to

one of the last 2 pressing positions. Sit facing away from

gym. Press handles should now be slightly above

shoulders.

Exercise:

1. Pinch shoulder blades into back pad, lift the chest, and

pull the abdominal muscles inward.

2. Keeping your head in line with your back, press your

hands upward without locking out

elbows.

3. Slowly return to start position.

Repeat.

SHOULDERS

DELTOIDS

LEG EXTENSION

Set Up:

Adjust the seat to the lowest position. Sit with knees

placed over the top roller pads and feet placed behind and

under the lower roller pads. Make sure the axis of rotation

of your knee aligns with the leg curl and extension pivot

bolt.

Exercise:

1. Fully extend legs without locking out knees.

2. Slowly return to start position (60° angle from full

extension). Repeat.

LOWER BODY

QUADRICEPS

LEG CURL

Set Up:

Adjust the seat so that the roller pads rest just above your

kneecap.

Exercise:

1. Stand facing the gym with one ankle hooked behind

lower roller pad.

2. Slowly raise your foot as far as possible, keeping your

knee against the top roller pad and your upper body

stationary.

3. Slowly return to start position. Repeat. After you complete

one set, switch to the other side.

LOWER BODY

HAMSTRINGS

CALF RAISE

(OPTIONAL ATTACHMENT)

CALF RAISE

(OPTIONAL)

Set Up:

Sit with the balls of feet on bottom edge of leg press foot

platform. Extend legs without locking out knees. Adjust

back pad if more range is needed.

Exercise:

1. Slowly push balls of feet outward as far as possible.

2. Slowly lower heels beyond the edge of foot platform as

far as possible. Repeat.

LOWER BODY

CALVES

ABDOMINAL CRUNCH

Set Up:

Attach the ab/triceps strap to the mid-pulley. Adjust seat

to the lowest position.

Exercise:

1. Sit facing away from the gym. Grasp the straps in each

hand and bring your hands forward until the straps are

on both sides of your neck.

2. Rest your hands on your upper chest just below your

shoulders, palms facing inward.

3. Curl your body forward and down simultaneously.

4. Slowly return to start position. Repeat.

ABDOMINALS

BACK

LATISSIMUS DORSI

SHOULDERS

DELTOIDS

BACK

LATISSIMUS DORSI

BICEPS

CHEST

TRICEPS

ABDOMINALS

SHOULDERS

BICEPS

BACK

LOWER BODY

ABDOMINALS

D A Y 1

D A Y 2

D A Y 3

REST

D A Y 4

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