| Exercise | Station Setup | Reps | Notes | | :--- | :--- | :--- | :--- | | 8. Leg Extension | Press Arm Station | 10–15 | Modification: Hook ankles under the press arm roller pads. Extend legs straight out. | | 9. Leg Curl | Low Pulley | 10–15 | Lie on your stomach on the bench; attach ankle strap to low pulley; curl heel toward glutes. | | 10. Squat | Free Space | 10–15 | You can do bodyweight squats or hold a dumbbell if you have one, as the 400 lacks a dedicated squat lever. |
If you own a Parabody 400 home gym, you already know you have a piece of equipment built like a tank. These machines were staples in high-end home gyms during the 90s and early 2000s, and thanks to their solid steel construction, many are still in use today.
However, if you bought yours second-hand or simply lost the paperwork over the years, you might be missing the most important part: the exercise chart.
Without the visual guide, it’s easy to fall into a routine of doing the same three exercises over and over. Below, we have put together a free, comprehensive exercise guide for the Parabody 400 series to help you get the most out of your machine.
The Parabody 400 is an older machine. Always ensure the weight stack pin is fully inserted before lifting. Do not attempt to repair gas shocks (if equipped) yourself, as they are under high pressure.
The Parabody 400 (specifically models 400101 and 400102) is a "Serious Steel" home gym system. While a single "wall chart" is hard to find as a standalone download, you can find the complete assembly and exercise instructions in the original user guides. Where to Download the Free Manual
The following official manuals include exploded diagrams and basic setup instructions that double as an exercise guide: parabody 400 exercise chart free
ParaBody 400101 User Guide (Internet Archive) — Full scan of the original manual.
ParaBody 400101 Home Gym Manual (iFixit) — High-quality PDF with cable routing and base assembly.
ParaBody 400102 Assembly Instructions — Alternative model with similar station layout. Core Exercises for Parabody 400
Based on the machine's design, you can perform these primary exercises: Muscle Group 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
Since Parabody was acquired by Life Fitness, their modern GS4 Exercise Chart is highly compatible with the older 400 series stations:
Life Fitness GS4 Wall Chart (PDF) — Features clear illustrations of setup and movement for each station. | Exercise | Station Setup | Reps |
Quick Tip: Before starting your workout, inspect all cable ends and tighten loose connections, as recommended in the original safety guidelines. ParaBody Home Gym 400101 User Guide - Internet Archive
Get Fit with the Parabody 400 Exercise Chart
Are you looking for a comprehensive workout routine to help you achieve your fitness goals? Look no further than the Parabody 400 exercise chart! This versatile exercise system allows you to perform a wide range of exercises, targeting various muscle groups to help you build strength, increase endurance, and boost overall fitness.
What is the Parabody 400?
The Parabody 400 is a multi-functional exercise machine that allows users to perform over 40 different exercises, targeting the upper body, lower body, and core. Its unique design features a moving carriage and adjustable arms, allowing for a wide range of motion and accommodating users of various fitness levels.
Benefits of Using the Parabody 400
Free Parabody 400 Exercise Chart
To help you get started with your Parabody 400 workouts, we've put together a free exercise chart that outlines 20 essential exercises to target major muscle groups. This chart includes:
Download Your Free Parabody 400 Exercise Chart
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.
[Insert link to free exercise chart]
Conclusion
The Parabody 400 is an excellent addition to any home gym or workout routine, offering a versatile and efficient way to achieve your fitness goals. With its space-saving design, low-impact exercises, and comprehensive workout chart, you'll be on your way to a stronger, healthier you in no time. Download your free Parabody 400 exercise chart today and start exercising!