Here is a simple 3-day split using the Parabody 400 chart exercises: Chest Press: 3 Sets 10-12 Reps Pec Deck Flys: 3 Sets 12-15 Reps Tricep Pushdown: 3 Sets 12-15 Reps Day 2: Back & Biceps Lat Pulldown: 3 Sets 10-12 Reps Seated Row: 3 Sets 10-12 Reps Cable Curl: 3 Sets 12-15 Reps Day 3: Legs & Shoulders Leg Extension: 3 Sets 12-15 Reps Leg Curl: 3 Sets 12-15 Reps Upright Row: 3 Sets 10-12 Reps 4. How to Find the Original Manual
This balanced full-body routine is perfect for beginners and intermediate lifters. Perform this workout 3 days a week (e.g., Monday, Wednesday, Friday) with at least one rest day between sessions. Muscle Group Chest / Arms Wide-Grip Lat Pulldown Upper Back Seated Leg Extension Quadriceps Standing Leg Curl Hamstrings Standing Upright Row Tricep Pushdown Standing Bicep Curl Essential Safety and Maintenance Tips
Targets the middle pectorals, anterior deltoids, and triceps.
: Always obtain a medical exam before starting a new strength program. Parabody 400 Home Gym - Atlanta Fitness Repair
Sit on the bench with your knees aligned with the machine pivot point. Hook your ankles behind the lower rollers and extend your legs straight out to target the quadriceps.
Q: What is the Parabody 400 exercise chart? A: The Parabody 400 exercise chart is a comprehensive guide that outlines various exercises that can be performed using the Parabody 400 home gym system.
Check for fraying, splitting plastic coating, or kinking before every workout. Replace damaged cables immediately.
Based on the machine's design, you can perform these primary exercises: Station Exercise Examples Chest Multi-Press / Pec Deck Chest Press, Pec Fly Back High Pulley / Row Station Lat Pulldowns, Seated Rows Legs Leg Ext / Leg Curl Seated Leg Extensions, Lying Leg Curls Shoulders Multi-Press / Low Pulley Shoulder Press, Lateral Raises Arms High / Low Pulleys Tricep Pushdowns, Bicep Curls Universal Exercise Chart Alternative
To keep your home gym operating safely and smoothly, follow these maintenance guidelines:
Adjust the seat lower if your model allows, or lean slightly forward to change the angle of the press. Push upward and outward to target the upper pectoral muscles.
| Exercise | Muscle Group | Sets | Reps | | --- | --- | --- | --- | | Chest Press | Chest | 3 | 8-12 | | Incline Chest Press | Upper Chest | 3 | 10-15 | | Cable Fly | Chest | 3 | 12-15 | | Seated Row | Back | 3 | 8-12 | | Lat Pulldown | Back | 3 | 10-12 | | Shoulder Rotation | Shoulders | 3 | 12-15 | | Bicep Curl | Biceps | 3 | 10-12 | | Tricep Extension | Triceps | 3 | 12-15 | | Leg Curl | Legs | 3 | 10-12 | | Leg Extension | Legs | 3 | 12-15 |
Check the nylon coating on the steel cables for fraying, cracks, or peeling. Replace damaged cables immediately to prevent snapping.
| Exercise | Sets | Reps | Rest | Target Muscles | | -------------------- | ----- | ----------- | ---------- | ----------------------------- | | 1. Chest Press | 3 | 10-12 | 60 sec | Chest, Shoulders, Triceps | | 2. Lat Pulldown | 3 | 10-12 | 60 sec | Back, Biceps | | 3. Seated Row | 3 | 10-12 | 60 sec | Middle Back, Rear Deltoids | | 4. Leg Extension | 3 | 12-15 | 45 sec | Quadriceps (Front of Thighs) | | 5. Leg Curl | 3 | 12-15 | 45 sec | Hamstrings (Back of Thighs) | | 6. Bicep Curl | 3 | 10-12 | 45 sec | Biceps | | 7. Tricep Pushdown | 3 | 10-12 | 45 sec | Triceps |
Saturday — Full-Body Conditioning & Core
Use the optional preacher pad (if available) with the low pulley. E. Leg Exercises
To use this guide effectively, familiarize yourself with the four primary training stations on the machine:
Here is a simple 3-day split using the Parabody 400 chart exercises: Chest Press: 3 Sets 10-12 Reps Pec Deck Flys: 3 Sets 12-15 Reps Tricep Pushdown: 3 Sets 12-15 Reps Day 2: Back & Biceps Lat Pulldown: 3 Sets 10-12 Reps Seated Row: 3 Sets 10-12 Reps Cable Curl: 3 Sets 12-15 Reps Day 3: Legs & Shoulders Leg Extension: 3 Sets 12-15 Reps Leg Curl: 3 Sets 12-15 Reps Upright Row: 3 Sets 10-12 Reps 4. How to Find the Original Manual
This balanced full-body routine is perfect for beginners and intermediate lifters. Perform this workout 3 days a week (e.g., Monday, Wednesday, Friday) with at least one rest day between sessions. Muscle Group Chest / Arms Wide-Grip Lat Pulldown Upper Back Seated Leg Extension Quadriceps Standing Leg Curl Hamstrings Standing Upright Row Tricep Pushdown Standing Bicep Curl Essential Safety and Maintenance Tips
Targets the middle pectorals, anterior deltoids, and triceps.
: Always obtain a medical exam before starting a new strength program. Parabody 400 Home Gym - Atlanta Fitness Repair
Sit on the bench with your knees aligned with the machine pivot point. Hook your ankles behind the lower rollers and extend your legs straight out to target the quadriceps.
Q: What is the Parabody 400 exercise chart? A: The Parabody 400 exercise chart is a comprehensive guide that outlines various exercises that can be performed using the Parabody 400 home gym system.
Check for fraying, splitting plastic coating, or kinking before every workout. Replace damaged cables immediately.
Based on the machine's design, you can perform these primary exercises: Station Exercise Examples Chest Multi-Press / Pec Deck Chest Press, Pec Fly Back High Pulley / Row Station Lat Pulldowns, Seated Rows Legs Leg Ext / Leg Curl Seated Leg Extensions, Lying Leg Curls Shoulders Multi-Press / Low Pulley Shoulder Press, Lateral Raises Arms High / Low Pulleys Tricep Pushdowns, Bicep Curls Universal Exercise Chart Alternative
To keep your home gym operating safely and smoothly, follow these maintenance guidelines:
Adjust the seat lower if your model allows, or lean slightly forward to change the angle of the press. Push upward and outward to target the upper pectoral muscles.
| Exercise | Muscle Group | Sets | Reps | | --- | --- | --- | --- | | Chest Press | Chest | 3 | 8-12 | | Incline Chest Press | Upper Chest | 3 | 10-15 | | Cable Fly | Chest | 3 | 12-15 | | Seated Row | Back | 3 | 8-12 | | Lat Pulldown | Back | 3 | 10-12 | | Shoulder Rotation | Shoulders | 3 | 12-15 | | Bicep Curl | Biceps | 3 | 10-12 | | Tricep Extension | Triceps | 3 | 12-15 | | Leg Curl | Legs | 3 | 10-12 | | Leg Extension | Legs | 3 | 12-15 |
Check the nylon coating on the steel cables for fraying, cracks, or peeling. Replace damaged cables immediately to prevent snapping.
| Exercise | Sets | Reps | Rest | Target Muscles | | -------------------- | ----- | ----------- | ---------- | ----------------------------- | | 1. Chest Press | 3 | 10-12 | 60 sec | Chest, Shoulders, Triceps | | 2. Lat Pulldown | 3 | 10-12 | 60 sec | Back, Biceps | | 3. Seated Row | 3 | 10-12 | 60 sec | Middle Back, Rear Deltoids | | 4. Leg Extension | 3 | 12-15 | 45 sec | Quadriceps (Front of Thighs) | | 5. Leg Curl | 3 | 12-15 | 45 sec | Hamstrings (Back of Thighs) | | 6. Bicep Curl | 3 | 10-12 | 45 sec | Biceps | | 7. Tricep Pushdown | 3 | 10-12 | 45 sec | Triceps |
Saturday — Full-Body Conditioning & Core
Use the optional preacher pad (if available) with the low pulley. E. Leg Exercises
To use this guide effectively, familiarize yourself with the four primary training stations on the machine:
