Parabody 400 Exercise Chart Free ((top)) -

Sit with your back firmly against the pad. Grip the horizontal handles at chest level. Push forward until your arms are extended, keeping a slight bend in your elbows. Slow down on the return.

Lower Body & Core (Leg Extensions, Leg Curls, Cable Crunches) Thursday: Upper Body Friday: Lower Body & Core Maintenance Tips for Your ParaBody 400

Using the exercises above, you can follow this 3-day split to target all muscle groups efficiently. Chest Press: 3 sets x 10-12 reps Pec Deck Flys: 3 sets x 12-15 reps Tricep Pushdowns: 3 sets x 10-12 reps Overhead Tricep Extension: 3 sets x 12 reps Day 2: Pull (Back, Biceps) Lat Pulldown: 3 sets x 10-12 reps Seated Low Row: 3 sets x 10-12 reps Bicep Curls: 3 sets x 12-15 reps Reverse Bicep Curls: 3 sets x 12 reps Day 3: Legs & Core Leg Extension: 3 sets x 15 reps Standing Leg Curl: 3 sets x 12-15 reps Cable Crunch (Mid-Pulley): 3 sets x 15-20 reps Tips for Success with Your Parabody 400

If you just scored a used Parabody 400 home gym off Facebook Marketplace or inherited one from a relative’s basement, congratulations. That machine is a tank. It’s built to last forever. However, the one thing that is almost always missing is the laminated exercise chart. parabody 400 exercise chart free

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

Lubricate the rods periodically with silicone spray to ensure smooth movement.

Attach the long lat bar. Sit facing the machine, securing your thighs under the rollers. Sit with your back firmly against the pad

If you need a detailed assembly guide or a visual aid, the following resources provide free PDF downloads: Parabody 400 Home Gym - Atlanta Fitness Repair

This guide provides a comprehensive overview of exercises you can perform, tips for finding a , and a structured workout routine to maximize your Parabody 400. Why the Parabody 400 Remains a Top Home Gym Choice

| Exercise | Station Setup | Reps | Notes | | :--- | :--- | :--- | :--- | | | Press Arm Station (Seat up) | 10–12 | Sit upright; grip handles comfortably; push forward. | | 2. Pec Flys | Pec Fly Station | 10–12 | Keep elbows slightly bent; focus on the squeeze in the center. | | 3. Shoulder Press | Press Arm Station (Seat down) | 10–12 | Lower the seat back to create a reclined angle; press upwards. | | 4. Tricep Pushdown | High Lat Pulley | 10–12 | Stand facing the machine; keep elbows tucked at your sides. | Slow down on the return

Before you use the chart, you must identify the three primary stations on your machine. The official chart uses specific icons for these:

The Parabody 400 typically includes a weight stack and multiple pulley stations, allowing for the following movements:

If you want a balanced workout that hits every major muscle group, run through this routine 2 to 3 times per week. Perform 3 sets of 10 to 12 repetitions for each exercise, resting 60 seconds between sets. Target Area Station Used Chest, Shoulders, Triceps Lat Pulldown Upper Back, Lats, Biceps High Pulley Leg Extension Quadriceps (Thighs) Leg Developer Standing Leg Curl Hamstrings (Back of legs) Leg Developer Upright Cable Row Shoulders and Upper Traps Low Pulley Tricep Pushdown Back of Arms High Pulley Standing Cable Curl Front of Arms Low Pulley Kneeling Cable Crunch Abs and Core Mid/High Pulley Maintenance and Safety Tips for Home Gyms

To download your free Parabody 400 exercise chart, simply click on the link below. This comprehensive chart includes exercise instructions, muscle groups targeted, and sets/reps guidelines to help you get started with your workouts.