To use this guide effectively, familiarize yourself with the four primary training stations on the machine:

Note: Parabody produced models like the 402, 403, and 425. The "400 series" typically refers to the 403 Multi-Station Gym. The chart below is adapted from the original 403 manual.

Works the anterior and lateral deltoids.

Are you looking for a comprehensive workout solution that can help you achieve your fitness goals without breaking the bank? Look no further than the Parabody 400 exercise chart. This versatile and effective exercise system has been a staple in the fitness industry for years, providing users with a wide range of exercises to target different muscle groups and improve overall health. In this article, we'll explore the benefits of using a Parabody 400 exercise chart, provide a free downloadable chart, and offer tips and tricks for getting the most out of your workouts.

Targets the hamstrings by facing the machine and hooking one leg at a time behind the roller.

Attach the short bar or a rope to the high pulley. Keep elbows tucked by your ribs and extend your arms downward until locked out. Target: Triceps.

It shows you which pulley station (high, mid, or low) to use for specific exercises.

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

: Periodically check all carriage bolts and lock nuts to ensure the frame remains rigid. Where to Find Free Manuals and Charts

Sit facing the machine under the high pulley. Grip the wide bar with your hands wider than shoulder-width. Pull the bar down to your upper chest.

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

Focuses on mid-back thickness and rhomboids.

Sit facing away from the machine, using the lower handle grips.

Hold the handle in the hand furthest from the machine. Keep a slight bend in your elbow and raise your arm out to the side until it reaches shoulder height. 4. Arm Exercises Standing Tricep Pushdown Station: High Pulley

Attach the short bar to the low pulley. Stand facing the machine and curl the bar toward your shoulders to isolate the biceps.

Used for compound pushing and pulling movements targeting the chest and mid-back.

If you need help tailoring this routine to your specific goals, please let me know:

Attach the long bar to the high pulley. Sit facing the machine with your thighs secured. Grip the bar wide and pull it down smoothly to your upper chest, squeezing your shoulder blades together.