ParaBody GS1 Leaflet

CHEST PRESS

Set Up:

Adjust seat so horizontal handles are at mid-

chest level.

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.

CHEST

SHOULDERS

STANDING BICEPS CURL

Set Up:

Attach lat bar or short straight bar to 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 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).

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

CLOSE GRIP CHEST PRESS

Set Up:

Adjust seat so vertical handles are at

mid-chest level.

Exercise:

1. Grasp vertical press handles in a neutral

grip (palms facing inward), 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.

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

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 sideways to 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.

PULLDOWN

Set Up:

Attach lat bar to the high pulley. Adjust seat so

that you can comfortably sit facing the gym with

your thighs secured under the roller pads.

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.

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.

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.

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.

LOW ROW

Set Up:

Attach the short straight bar to the low pulley.

Sit on the floor with your feet against the lower

leg curl/extension roller pads and knees

slightly bent.

Exercise:

1. Grasp the bar with palms facing down. Lean

backward slightly (10°). Stabilize your torso

by contracting your abdominal muscles, lifting

your chest, and squeezing

your shoulder blades.

2. Pull the bar into your

body, leading with your

elbows. Finish when

your hands are at

abdominal level.

3. Slowly return to start

position. Repeat.

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 above 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 workout 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 above)

The workouts defined above 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. Be sure to include your abdominal muscles by

performing crunches and/or other abdominal exercises.

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 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.

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

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.

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

G Y M S Y S T E M

W O R K O U T 1

W O R K O U T 2

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 up.

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.

TRICEPS

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.

PECTORALS

DELTOIDS

CHEST

TRICEPS

PECTORALS

BACK

LATISSIMUS DORSI

SHOULDERS

DELTOIDS

LOWER BODY

QUADRICEPS

LOWER BODY

HAMSTRINGS

LOWER BODY

OUTER THIGH

LOWER BODY

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

BACK

LATISSIMUS DORSI

ERECTOR SPINAE

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 away from 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.

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.

W O R K O U T 3

ONE ARM PEC FLY

Set Up:

Attach ankle strap to high pulley (chain may be

added if more range is needed). Stand in front of

high pulley and assume proper standing posture

(back straight, knees slightly bent, shoulders back).

Exercise:

1. Grasp ankle strap with hand closest to high

pulley with a neutral grip.

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.

CHEST

TRICEPS PRESS

Set Up:

Attach lat bar or short straight bar to high

pulley (chain may be added if more range is

needed).

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

PECTORALS

LOWER BODY

CALVES

BICEPS

HAMSTRINGS, GLUTES

ABDOMINAL CRUNCH

Set Up:

Attach an ab/triceps strap (sold separately) to the

high 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

HIP ADDUCTION

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 sideways to 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.

LOWER BODY

INNER THIGH

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

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 bar with palms

facing down, hands shoulder-width apart.

2. Starting with arms fully

extended (do not lock

elbows), curl bar up

toward chest, keeping

wrists and torso

straight.

3. Slowly return to start

position. Repeat.

BICEPS

FOREARM

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.

2. Grasp the strap with your outside hand and

lift directly out to the side of your body,

keeping the wrist straight

and arm slightly arched.

3. Slowly return to start

position. Repeat.

After you complete

one set, switch to

the other side.

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.

2. Grasp the strap with your outside hand and

lift directly out to the side of your body,

keeping the wrist straight

and arm slightly arched.

3. Slowly return to start

position. Repeat.

After you complete

one set, switch to

the other side.

SHOULDERS

DELTOIDS

ABDOMINAL CRUNCH

Set Up:

Attach an ab/triceps (sold separately) strap to the

high 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

ABDOMINAL CRUNCH

Set Up:

Attach an ab/triceps strap (sold separately) to the

high 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

LEG PRESS

(OPTIONAL ATTACHMENT)

LEG PRESS

(OPTIONAL)

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 seat handles and slowly push legs

away from foot platform.

Do not lock out knees.

2. Slowly return to start

position. Repeat.

LOWER BODY

QUADS, GLUTES