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Use a rope or straight bar attachment. Keep elbows pinned to your sides.
Sit on the floor or a low bench facing the machine. Attach the straight bar or V-bar to the low pulley. Pull the handle toward your lower stomach.
Targets the mid-back and rhomboids. Single Arm Cable Rows: Focuses on unilateral back strength. 3. Arm Exercises Triceps Pushdowns (High Pulley): Focuses on the triceps. Bicep Curls (Low Pulley): Targets the biceps. Reverse Curls (Low Pulley): Targets the forearms. 4. Shoulder Exercises Cable Lateral Raises: Targets the side deltoids. Front Cable Raises: Targets the front deltoids. Rear Delt Flys: Targets the rear deltoids. 5. Leg Exercises Leg Extension: Targets the quadriceps.
If you want to jump straight into training without waiting to print your chart, use this balanced, full-body routine designed specifically for the capabilities of the ParaBody 400. Targeted Area Sets x Reps Pulley Position Chest / Arms Mid / Press Arm Lat Pulldown Upper Back High Pulley Seated Shoulder Press Leg Extension Quadriceps Leg Developer Standing Bicep Curl Low Pulley Tricep Pushdown High Pulley Maintenance Tips for Your ParaBody 400 parabody 400 exercise chart free
If you want to tailor this workout routine to your specific needs, let me know:
Sample warm-up and mobility sequence (daily)
: Ensure the weight plate pins are oriented forward for easy access and that the pulleys are clear of debris to prevent scratching the rods. Fitness Gear Assembly DIY Step By Step Guide Use a rope or straight bar attachment
is available on the Internet Archive and includes setup and safety instructions. Modern Equivalent: Since Life Fitness acquired ParaBody, the GS4 Wall Chart
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Many users ignore the adjustable seat positions . The chart details four seat holes. Position 1 is for vertical pressing; Position 4 is for incline flys. Attach the straight bar or V-bar to the low pulley
Below are the core exercises that can be performed on the Parabody 400, categorized by body part. 1. Chest Exercises Focuses on the pectoral muscles. Pec Deck Flys: Isolates the chest for better definition.
) is a legacy home gym system known for its durability and versatile cable-and-pulley design. While a physical "free chart" might be hard to find in stores today, you can find original exercise lists and visual guides through digital archives and user communities. Where to Find the Exercise Chart Official User Manuals ParaBody Home Gym 400101 User Guide hosted on the Internet Archive
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Executed from the low pulley using a short straight bar.
Perform this routine three times per week (e.g., Monday, Wednesday, Friday) with at least one rest day between workouts. Seated Chest Press Lat Pulldown Leg Extension Seated Shoulder Press Standing Bicep Curl Tricep Pushdown Cable Crunch Option B: The 4-Day Upper/Lower Split Best for muscle building and intermediate lifters.