Pro Fitness 460/3788 Assembly & User Instructions Download Page 1

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Issue 1 -11/10/15

These instructions contain important information which will help you get the best from your

equipment and ensure safe and correct assembly, use and maintenance.

If you need help or have damaged or missing parts, call the

Customer Helpline: 0345 640 2020

Assembly & User Instructions -

Please keep for future reference

Important

–

Please read these instructions fully before assembly or use

Pro Fitness 70KG Home Gym

460/3788

Summary of Contents for 460/3788

Page 1: ...nt and ensure safe and correct assembly use and maintenance If you need help or have damaged or missing parts call the Customer Helpline 0345 640 2020 Assembly User Instructions Please keep for future...

Page 2: ...mponents Fixings 6 Assembly Instructions 7 29 Home Gym Exercise Guide 30 32 Exercising Information 33 36 Before starting to exercise 33 Muscle chart 34 Warming up and cooling down Exercises 35 36 Care...

Page 3: ...nt without a qualified person or doctor in attendance Keep this equipment indoors away from moisture and dust Do not put the equipment in a garage outbuilding covered patio or near water If children a...

Page 4: ...ity for personal injury or property damage sustained by or through the use of this product Note Some of the smaller components may be pre fitted to larger components Please check carefully before cont...

Page 5: ...Customer Helpline 0345 640 2020 Please check you have all parts listed below 3 Rear Stabilizer x 1 Seat Post x 1 Seat Support x 1 Guide Rod x 2 Bracket x 1 x Main Base Frame x 1 Upper Frame x 1 Right...

Page 6: ...e check you have all parts listed below 4 Lat Bar x 1 Swivel Pulley Bracket x 2 25mm Foam Roll Tube x 2 Angled Double Pulley Bracket x 1 Double Floating Pulley Bracket x 2 Weight Stack Cover Bracket x...

Page 7: ...onents Fixings 5 Please check you have all fixings listed below Pulley Cover x 8 Ankle Strap x 1 7 Clip Hook x 2 15 Joint Chain x 1 25x 1 5 End Cap x 2 Lower Cable x 1 Butterfly Cable x 1 Upper Cable...

Page 8: ...components Please check carefully before contacting Argos regarding any missing components Please prepare an adjustable spanner by yourself when you are intend to assemble this machine Assembly instr...

Page 9: ...7 Assembly instructions...

Page 10: ...h the Main Base frame 2 and Bracket 4 to the Rear stabilizer 1 using 2 x M10 x 70mm Carriage Bolts 50 2 x 10mm Washers 49 and 2 x M10 Aircraft nuts 51 Notes 52 53 are pre fitted Assembly instructions...

Page 11: ...y instructions 9 a Put 2 x Lower Fixed Frames 17 through the 2 x Guide Rods 3 respectively b Fix the Lower Fixed Frames 17 to the Rear Stabilizer 1 using 2 x M10 x 25mm Allen Bolts 48 and 2 x 10mm Was...

Page 12: ...e Vertical Frame 5 and 1 x Bracket 27 to the Main Base frame 2 using 2 x M10 x 70mm Carriage Bolts 50 2 x 10mm Washers 49 and 2 x M10 Aircraft nuts 51 Notes 54 55 are pre fitted Step 4 Assembly instru...

Page 13: ...a Attach 2 x Swivel Pulley Brackets 22 to the Vertical Frame 5 using 2 x M10 x 65mm Allen Bolts 56 4 x 10mm Washers 49 and 2 x M10 Aircraft nuts 51 Step 5 Assembly instructions 11...

Page 14: ...Guide rods 3 Important The deep grooves on the Weight plates 29 MUST all face the back of the assembly and be on the Underside Insert the Selector rod 19 down through the centre holes of the weight st...

Page 15: ...Put 2 x Upper Fixed Frames 16 through the 2 x Guide Rods 3 Step 7 Assembly instructions 13...

Page 16: ...2 x 10mm Washers 49 and 2 x M10 Aircraft nuts 51 b Attach the Upper Frame 6 to the Guide Rod 3 and Upper Fixed Frame 16 using 2 x M10 x 25mm Allen Bolts 48 2 x M10 x 50mm Allen Bolts 58 and 2 x 10mm W...

Page 17: ...ach the Seat Support 7 to the Seat Post 8 using 1 x M10 x 70mm Carriage Bolt 50 1 x 10mm Washer 49 and 1 x M10 Aircraft nut 51 c Attach the Seat Support 7 and 1 x Bracket 27 to the Vertical Frame 5 us...

Page 18: ...late 15 to the Main Base Frame 2 by inserting the Connecting Rod 23 into the holes on the Foot Plate and Main Base Frame and attach 2 x 25x 1 5 End Caps 61 to the Connecting Rod 23 Step 10 Assembly in...

Page 19: ...Attach the Leg Developer 14 to the Seat Support 7 using 1 x M10 x 80mm Allen Bolt 62 2 x 10mm Washers 49 and 1 x M10 Aircraft Nut 51 Notes 63 64 65 54 are pre fitted Step 11 Assembly instructions 17...

Page 20: ...Attach the Front Press Base 9 to the Upper Frame 6 using 1 x Axle 66 2 x 10mm Big Washer 67 and 2 x M10 Aircraft Nuts 51 Notes 72 68 59 70 71 are pre fitted Step 12 Assembly instructions 18...

Page 21: ...Attach the L R Fly Arms 10 11 to the Front Press Frame 9 using 2 x 10mm Big Washers 67 and 2 x M10 Aircraft Nuts 51 Notes 64 is pre fitted Step 13 Assembly instructions 19...

Page 22: ...Slide 2 x 50mm Foam pads 34 onto the L R butterfly arms 9 10 Step 14 Assembly instructions 20...

Page 23: ...Attach 2 x Front Press Handles 12 to the L R Fly Arms 10 11 respectively and secure with 2 x M10 x 25mm Allen Bolts 48 2 x 10mm Washers 49 Notes 73 is pre fitted Step 15 21 Assembly instructions...

Page 24: ...Insert the Arm Curl Pad Support 13 into the Seat Support 7 and secure with 1 x M18 Lock Knob 36 Step 16 22 Assembly instructions...

Page 25: ...76 and 2 x 8mm Washers 75 b Attach the Seat Pad 32 to the Seat Support 7 using 4 x M8 x 15mm Allen Bolts 74 and 4 x 8mm Washers 75 c Attach the Arm Curl Pad 31 to the Arm Curl Pad Support 13 using 2 x...

Page 26: ...Foam Roll Tubes 21 half way into the Seat Support 7 and Leg Developer 14 respectively b Push 4 x 22mm Foam Pads 35 onto each side of the Foam Roll tubes 21 Notes 84 is pre fitted Step 18 Assembly ins...

Page 27: ...t Nut 51 then thread the cable back d Thread the Upper Cable 44 through the Vertical Frame 5 and fix 1 x Pulley 39 to the Vertical Frame 5 using 1 x M10 x 45mm Allen Bolt 77 2 x 10mm Washers 49 and 1...

Page 28: ...x Pulley Covers 40 then fix the pulley assembly to the Angled Double Pulley Bracket 26 using 1 x M10 x 45mm Allen Bolt 77 2 x 10mm Washers 49 and 1 x M10 Aircraft Nut 51 d Thread the cable through the...

Page 29: ...le Pulley Bracket 26 and fix 1 x Pulley 39 to the Angled Double Pulley Bracket 26 using 1 x M10 x 45mm Allen Bolt 77 2 x 10mm Washers 49 and 1 x M10 Aircraft Nut 51 e Thread the Lower Cable 46 through...

Page 30: ...Attach the Weight Stack Cover 28 to the Upper and Lower Fixed Frame 16 17 using 6 x M6 x 15mm Allen Bolts 82 Then tighten the bolts at Step 8 b Step 22 Assembly instructions 28...

Page 31: ...11 Home Gym Exercise Guide Connect the Lat Bar 20 to the hook on the Upper Frame 6 using 1 x 15 Joint Chain 41 and 2 x 7 Clip Hooks 42 Notes 73 83 are pre fitted Step 23 29...

Page 32: ...uscles before exercising Prepare your body with easy stretching without bouncing and light cardio exercise for several minutes Using the home gym Seated Bench Press Pectoral Fly 30 Developing the Pect...

Page 33: ...th palms facing down With elbows at your side and arms fully extended pull the Pull bar backwards Return to the start position in a slow and controlled manner and repeat the exercise Beginners 10 Reps...

Page 34: ...pads Extend your legs forward pivoting from the knees to full extension Return to the start position in a slow and controlled manner and repeat the exercise Beginners 10 Reps with light weights Inter...

Page 35: ...proper intensity The proper intensity level can be found by using your heart rate as a guide For effective aerobic exercise your heart rate should be maintained at a level between 65 and 85 of your ma...

Page 36: ...get rid of and keep off the excess fat that our bodies can store weight training is an essential part of the routine process Weight training helps tone build and strengthen muscle If you are working a...

Page 37: ...workouts each week with at least one day of rest between workouts After a few months of regular exercise you may complete up to five workouts each week if desired Remember the key to success is to mak...

Page 38: ...Quadriceps stretch With one hand against the wall for balance reach back and grasp one foot with your other hand Keeping your bent knee pointing directly downward towards the floor gently pull your h...

Page 39: ...not use the equipment again until it is in perfect working order 4 The equipment can be cleaned using a damp cloth and mild non abrasive detergent Do not use solvents 5 Do not attempt to repair this e...

Page 40: ...t Post 1 29 10 LB Weight Plate 15 9 Front Press Base 1 30 8 LB Weight Plate 1 10 Left Fly Arm 1 31 Arm Curl Pad 1 11 Right Fly Arm 1 32 Seat Pad 1 12 Front Press Handle 2 33 Backrest Pad 1 13 Arm Curl...

Page 41: ...45 x 2 End Cap 2 53 50 x 1 5 End Cap 3 73 25 x 130mm Handle Grip 8 54 M6 x 16mm Philips Bolt 2 74 M8 x 15mm Allen Bolt 6 55 Rumbber Bumper 1 75 8mm Washer 8 56 M10 x 65mm Allen Bolt 4 76 M8 x 65mm All...

Page 42: ...ts knobs or consumable items The product must be correctly installed and operated in accordance with the instructions contained in this manual It must be used solely for domestic purpose The guarantee...

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