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
If you can tell me the or if you need exercises for a specific muscle group , I can help you find a more targeted routine. Exercise Chart | Life Fitness
The Parabody 400 is popular for a reason: it's built like a tank and offers versatile pulley systems. It typically includes: For back, triceps, and shoulders. Mid Pulley: For core and chest exercises. Low Pulley: For leg, arm, and back exercises.
ParaBody Serious Steel 400 (or similar multi-gym systems), a "deep paper" or comprehensive exercise chart typically includes high-pulley, mid-pulley, and low-pulley movements to target the full body. While the original physical posters can be hard to find, digital versions and user guides provide the same information. Official Resources & Guides User Guide: The official ParaBody Home Gym 400101 User Guide parabody 400 exercise chart free
| Exercise | Sets | Reps | Rest | | :--- | :--- | :--- | :--- | | Chest Press | 3 | 10–12 | 60 sec | | Lat Pulldown | 3 | 10–12 | 60 sec | | Seated Row | 3 | 10–12 | 60 sec | | Overhead Press | 3 | 10–12 | 60 sec | | Leg Extension | 3 | 12–15 | 45 sec | | Biceps Curl | 2 | 12–15 | 45 sec | | Triceps Pushdown | 2 | 12–15 | 45 sec |
. These are designed to be printed on standard or large-format paper (A2/A3) to serve as a permanent wall reference. custom 3-day split specifically designed for the pulleys on your ParaBody 400?
Spray the pulley pivot points and guide rods with a 100% silicone spray. Avoid WD-40, as it attracts dust and degrades plastic parts over time. If you want to jump straight into training
While this contradicts "free," some sellers offer laminated versions for $5. However, in the product description, they often link to the free PDF source. Check the "Item Specifics" section of the listing for a digital download link.
Sit facing the machine under the high pulley. Pull the long bar down to your upper chest. Squeeze your shoulder blades together.
Uses a single handle attached to the low pulley to isolate the side delts. Arm Isolation It typically includes: For back, triceps, and shoulders
Adjust the seat so the handles sit at mid-chest height.
Extend your legs straight out in front of you until your knees are fully straight. Hold for a split second, then slowly lower the weight. Standing Leg Curl Station: Leg Developer / Low Pulley
When you find the chart, do not just save it to your phone. Print it at 200% scale and laminate it. Attach it to the wall directly in front of your Parabody 400 using magnetic tape or a poster frame.
Fasten the ankle cuff to the low pulley. Stand sideways. Move your outside leg out and away from your body to work the outer glutes. Full-Body Routine for the ParaBody 400