maximuscle 335 / 8687 Assembly & User'S Instruction Download

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Assembly & User Instruction – Please keep for future reference

335 / 8687

Two Station Home Gym

Important – Please read these instructions fully before assembly or using

These Instructions contain important information which will help you get 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

0845 600 0464

Summary of Contents for 335 / 8687

Page 1: ...ase read these instructions fully before assembly or using These Instructions contain important information which will help you get best from your equipment and ensure safe and correct assembly use an...

Page 2: ...uction 7 29 Exercising Information 30 38 Before Starting to exercise 30 31 Muscle Chart 32 Basicaerobic training programme 33 35 Weight resistance chart 36 Warming up and Cooling down 37 38 Weight ben...

Page 3: ...al attention Only two person at a time should use the equipment Always wear appropriate workout clothing when exercising Do not wear loose or baggy clothing since it may get caught in the equipment We...

Page 4: ...ed to larger components Please check carefully before contacting Argos regarding any missing components Please check you have all parts list below Components parts If you have any damaged or missing p...

Page 5: ...4 Components parts...

Page 6: ...5 Components parts...

Page 7: ...E Some of the fixings are pre fitted to the larger components Please check carefully before contacting Argos regarding any missing fixings Please check you have all fixings listed below Components Fix...

Page 8: ...ht stack guide rods 22 into the holes on the Rear stabilizer 2 fix using two M10 x 25mm Allen bolts 84 two 10mm Washers 93 from the bottom b Slide two Rubber cushions 63 down to the Weight stack guide...

Page 9: ...8 Assembly Instruction Step 3 a Attach the Upright support 3 onto the Base frame 1 Align the holes fix using two M10 x 70mm Allen bolts 77 one Bracket 29 two 10mm Washers 93 and M10 Aircraft nuts 95...

Page 10: ...Weight stacks and into assembly and be on the underside the Weights select rod 23 b Insert the Weights select rod 23 down When not in using Insert the Weight select pin through the center hole of the...

Page 11: ...Guide rods 22 Fix to Upright support 3 using two M10 x 70mm Carriage Bolts 77 one Bracket 29 two 10mm Washers 93 and M10 Aircraft nuts 95 Fix to two Guide rods 22 using M10 x 25mm Allen Bolts 84 and 1...

Page 12: ...16 x 206mm Long axle 75 fix with two 25 x 11mm Washers 92 M10 Aircraft nuts 95 Note When doing Front press exercise Insert the Lock pins 42 through Holes A into holes on the top of Left Right butterfl...

Page 13: ...rt Front press handle 24 into the side base 6 using one 25 x 11mm Washer 92 hole of the Right butterfly 8 fix with M10 x M10 Aircraft nut 95 15mm Allen bolt 85 10mm Washer 93 b Slide Butterfly foam ro...

Page 14: ...lts holes of the leg developer 9 87 8mm Washers 94 Attach Leg developer 9 to the bracket on the top of the Seat support frame 4 using one b Attach the Backrest pad 33 to the Upright 16 x 57mm Short ax...

Page 15: ...curl pad 34 to the Arm curl pad b Insert Arm curl pad stand 10 into the top stand 10 fix using two M8 x 15mm Allen bolts opening of the Seat support frame 4 Get your 89 8mm Washers 94 desired height a...

Page 16: ...6 into the hole b Slide Short foam roll tube 25 into the hole on the Seat support frame 4 with half way on the Leg developer 9 with halfway Attach Attach two Foam rolls 61 to each side of Long two Foa...

Page 17: ...16 Assembly Instruction Upper cable assembly Please see below diagram and cable loop diagram on Page...

Page 18: ...ey under the cable repeat step a to install the pulley to the bracket on the back of the Upright support 3 e Draw the cable downward place one Pulley 65 onto the cable and fit Pulley cover 66 over the...

Page 19: ...18 Assembly Instruction Butterfly cable assembly Please see below diagram and cable loop diagram on page...

Page 20: ...65 under the cable position the pulley into the Swing pulley bracket 21 and fix using one M10 x 45mm Allen bolt 79 two 10mm Washers 93 and one M10 Aircraft nut 95 c Draw the cable downward place one...

Page 21: ...20 Assembly Instruction Lower cable assembly Please see below diagram and cable loop diagram on page...

Page 22: ...ard Place one Pulley 65 under the cable and fit Pulley cover 66 over the pulley and the cable attach the pulley assembly to the another side of Cross pulley bracket 20 Which in the step 13 procedure c...

Page 23: ...n 43 and two Gourd hooks 44 b User also can attach Ankle strap 70 or Short bar 27 to the end of Lower cable 39 using one 15 Joint chain 43 and two Gourd hooks 44 for Lower position exercising Note To...

Page 24: ...ssembly Instruction Step 16 a Attach Side stabilizer 11 to the Base frame 1 line up the holes and fix using two M10 x 70mm Carriage bolts 77 one Bracket 29 two 10mm Washers 93 and two M10 Aircraft nut...

Page 25: ...24 Assembly Instruction Step 17 a Attach Weight stack cage 31 to each side of Rear Stabilize 2 and Upper frame 5 Line up the holes and fix using two M10 x 15mm Allen bolts 85 10mm Washers 93...

Page 26: ...25 Assembly Instruction Step 18 a Attach Lower vertical support 12 onto the Side stabilizer 11 using two M10 x 70mm Carriage bolts 77 one bracket 29 two 10mm Washers 93 and two M110 Aircraft nuts 95...

Page 27: ...lts 77 one Bracket 29 two 10mm Washers 93 and M10 Aircraft nuts 95 b Attach Power tower upper frame 13 onto the top of the Lower vertical support 12 c Attach Power tower upper frame 13 to the Cross be...

Page 28: ...37 into the holes connection point of Lower vertical support 12 on the top of Left Right dip arm 14 15 fix and Power tower upper frame 13 Line up the using two M10 x 15mm Allen bolts 85 and holes fix...

Page 29: ...28 Assembly Instruction Step 21 a Insert the Chining bar 16 into the top opening of Power tower upper frame 13 Fix using one M10 x 65mm Allen bolt 83 10mm Washer 93 and M10 Aircraft nut 95...

Page 30: ...b Attach two Arm pads 36 to Left Right Lower vertical support 12 and Power tower Dip arm 14 15 Line up the holes from upper frame 13 Line up the holes and fix using bottom fix using four M8 x 52mm All...

Page 31: ...d the results will come the better your aerobic fitness the harder you will have to work to start in your Target Zone Warming up A successful exercise program consists of three parts Warm up Aerobic e...

Page 32: ...to return to normal Users age years Unconditioned Target Zone A beats per minute Conditioned Target Zone B Beat per minute 20 24 145 165 155 175 25 29 140 160 150 170 30 34 135 155 145 165 35 39 130 1...

Page 33: ...utines performed on the preacher pad and barbell will develop primarily upper body muscle groups shown in white Use the leg extension and curl bar to concentrate on the lower body muscle groups shown...

Page 34: ...3 minutes at Zone B Exercise 2 minutes at Zone A Exercise slowly I minute Repeat entire cycle 2 or 3 times This is only a suggested programme and may not suit every individual s needs Getting started...

Page 35: ...take you approximately 20 minutes Follow this exercise programme with 5 minutes of proper cool down exercise Intermediate programme This is slightly longer programme which we suggest you use for the n...

Page 36: ...ntrate on specific body parts so as you are now fully familiar with the working of your gym you should be able to structure an exercise programme to suit you individually Any specific advice should be...

Page 37: ...18Kgs 36Kgs 36Kgs 7 49 1Kgs 20 3Kgs 40 5Kgs 40 5Kgs 8 54 9Kgs 22 5Kgs 45Kgs 45Kgs 9 60 8Kgs 24 8Kgs 49 5Kgs 49 5Kgs 10 66 6Kgs 27Kgs 54Kgs 54Kgs 11 72 5Kgs 29 3Kgs 58 5Kgs 58 5Kgs 12 78 3Kgs 31 5Kgs...

Page 38: ...old for 15 Counts then relax Repeat 3 times Stretches Hamstring back of knees and back Hamstring Stretch Sit with one leg extended bring the sole of the opposite foot toward you and rest it against th...

Page 39: ...entle pull your heel towards your buttock until you fell a gentle stretch in the target area Hold for 15 counts then relax Repeat 3 times for each leg Stretching Quadriceps and hip muscle Inner Thigh...

Page 40: ...conditioning programme 6 We recommend that you always exercise with a partner or someone who can assist you should the weight become too heavy for you to lift on your own CAUTION Always warm up your...

Page 41: ...10 Reps with light weights Intermediate 10 Reps 3 sets Advanced 10 Reps 4 sets with gradually Leg Extension Developing the Quadriceps muscles 1 Select Desired Weight 2 Position back of your knee on to...

Page 42: ...ginners 10 REPS with no weights Intermediate 20 REPS with light weights Advanced 20 REPS 2 4 sets with gradually increase weights Triceps Push down Developing the Triceps muscles 1 Select Desired Weig...

Page 43: ...4 sets with gradually increase weights Biceps Curl Developing the Triceps muscles 1 Select Desired Weights 2 Adjust biceps curl pad to the desired height 3 Attach the Short bar and chain to the end of...

Page 44: ...REPS 2 4 sets with gradually increase weights Standing Biceps curl Developing the Triceps muscles 1 Select Desired Weights 2 Attach short bar and chain to the end of Lower cable using gourd hooks 3 S...

Page 45: ...s Intermediate 20 REPS with light weights Advanced 20 REPS 2 4 sets with gradually increase weights Upright Row Developing the Deltoids Trapezius muscles 1 Select Desired Weights 2 Attach Short bar an...

Page 46: ...20 REPS 2 4 sets with gradually increase weights Inner leg kick Developing the inner thigh muscles 1 Select Desired Weights 2 Wrap the Ankle strap around the leg to be exercised 3 Attach the ankle str...

Page 47: ...n to the start position in a slow and controller manner repeat exercise Beginners 10 REPS with no weights Intermediate 20 REPS with light weights Advanced 20 REPS 2 4 sets with gradually increase weig...

Page 48: ...ne 2 Grasp two Dip arm handles with your two hands 3 Raise your body upward as possible by pivoting from the elbow 4 Return to the start position in a slow and controller manner repeat exercise Beginn...

Page 49: ...yourself Should you have any difficulty with assembly operation or use of your exercise product or if you think that you may have parts missing contact the manufacturer their approved service agent o...

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