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FITBENCH FB03, Руководство пользователя

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FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 

FITBENCHUSA.COM 

US and International Patent Pending 

© 2017 FITBENCH, LLC All Rights Reserved 

 

37 

 
 

the floor.  Make sure arms stay straight and core is engaged. Count 1 rep 
as one front raise and one side raise. 

6) Resistance band shoulder rotation:

 Grab a resistance band from the 

FITBENCH and fix it to one of the higher anchor points on the slam ball 
side of the FITBENCH.  Grab the handles with both hands, standing with 
feet shoulder-width apart, with palms down, raise elbows so they are at 
shoulder height and at 90-degrees (this is your starting position).  Rotate 
the shoulders so arms move from palms down to palms facing forward 
(arms should continue to stay at a 90-degree angle), forearms will be 
straight in the air. Pause, slowly move arms back to starting position. 

 

“The FITBENCH 300: Back and Shoulders”  

The goal of this workout is to do 300 total reps in as little time as possible, 
with very little rest. 

Back #1 (30 reps), Shoulder #3 (30 reps), Back #2 (30 reps), Shoulder #2 
(30 reps), Plank with alternating rotating hip touches (30 touches, counting 
Right and Left as 1 rep). 

Short break 

Back #5 (30 reps), Shoulder #1 (30 reps), Back #4 (30 reps), Shoulder #5, 
Plank with alternating rotating hip touches (30 touches, counting right and 
left as 1 rep). 

 

Super Tri-Circuit: Back and Shoulders  

Tri-circuit is a cluster of superset exercises, doing back-to-back exercises 
with rest in between sets of 3 exercises. 

Содержание FB03

Страница 1: ...TBENCH LLC 925 N Genesee Street Unit 108350 Delafield WI 53018 FITBENCHUSA COM US and International Patent Pending 2017 FITBENCH LLC All Rights Reserved 1 WHERE FUNCTION MEETS FITNESS MANUAL MODEL FB03 D ...

Страница 2: ...ITBENCH is exclusively distributed through WOODWAY USA and WOODWAY preferred distributers Our customer service staff is ready to answer any of your questions The direct number is 800 966 3929 You can also email FITBENCH directly at service fitbenchusa com Please have the following information ready when you call or email Customer Name and Address Telephone Number Email Address FITBENCH Serial Numb...

Страница 3: ... BELL LOCATION 10 SLAM BALL SIZE 11 SLAM BALL LOCATION 12 RESISTANCE BAND PACKAGE 13 RESISTANCE BAND PACKAGE LOCATION 14 PARTS LIST 16 EXPLODED VIEW 18 GENERAL MAINTENANCE INFORMATION 19 FITBENCH WORKOUT IDEAS 20 Leg Exercises 20 Core Exercises 24 The FITBENCH 300 Legs and Core 25 Chest Exercises 26 Arm Exercises 29 The FITBENCH 300 Chest and Arms 33 Super Tri Circuit Chest and Arms 33 Back Exerci...

Страница 4: ...ly for its intended purpose Do not use accessory attachments that are not recommended by FITBENCH LLC 3 The product should only be used on a level surface Allow enough space around the FITBENCH to perform all possible exercises 4 Do not allow children on or near the FITBENCH unless supervised by an adult 5 Do not attempt to lift more weight than you can control safely If you should feel pain or ab...

Страница 5: ...CESSORY PLACEMENT The FITBENCH requires no assembly other than placing the dumbbell weights kettle bells slam ball and resistance band package in their designated locations It is recommended that once you have the FITBENCH removed from its packaging you place the FITBENCH in its desired location before installing the dumbbell weights kettle bells slam ball and resistance band package ...

Страница 6: ...BENCH LLC All Rights Reserved 6 DUMBELL SIZES There are six sets of dumbbells that come with the FITBENCH Depending on your location you may have received dumbbells in POUNDS or KILOGRAMS Pound Sizes 5 Lbs X 2 10 Lbs X 2 15 Lbs X 2 20 Lbs X 2 25 Lbs X 2 30 Lbs X 2 Kilogram Sizes 4 Kg X 2 6 Kg X 2 8 Kg X 2 10 Kg X 2 12 Kg X 2 ...

Страница 7: ...FITBENCH LLC 925 N Genesee Street Unit 108350 Delafield WI 53018 FITBENCHUSA COM US and International Patent Pending 2017 FITBENCH LLC All Rights Reserved 7 14 Kg X 2 DUMBBELL LOCATION ...

Страница 8: ...FITBENCH LLC 925 N Genesee Street Unit 108350 Delafield WI 53018 FITBENCHUSA COM US and International Patent Pending 2017 FITBENCH LLC All Rights Reserved 8 ...

Страница 9: ...USA COM US and International Patent Pending 2017 FITBENCH LLC All Rights Reserved 9 KETTLE BELL SIZES There are two kettle bells that come with the FITBENCH Depending on your location you may have received kettle bells in POUNDS or KILOGRAMS Pound Sizes 20 Lbs X 1 30 Lbs X 1 ...

Страница 10: ...NCH LLC 925 N Genesee Street Unit 108350 Delafield WI 53018 FITBENCHUSA COM US and International Patent Pending 2017 FITBENCH LLC All Rights Reserved 10 Kilogram Sizes 8 Kg X 1 12 Kg X 1 KETTLE BELL LOCATION ...

Страница 11: ...d WI 53018 FITBENCHUSA COM US and International Patent Pending 2017 FITBENCH LLC All Rights Reserved 11 SLAM BALL SIZE There is one slam ball that comes with the FITBENCH Depending on your location you may have received the slam ball in POUNDS or KILOGRAMS ...

Страница 12: ...C 925 N Genesee Street Unit 108350 Delafield WI 53018 FITBENCHUSA COM US and International Patent Pending 2017 FITBENCH LLC All Rights Reserved 12 Pound Sizes 25 Lbs X 1 Kilogram Sizes 12 Kg X 1 SLAM BALL LOCATION ...

Страница 13: ...nd International Patent Pending 2017 FITBENCH LLC All Rights Reserved 13 RESISTANCE BAND PACKAGE There is one custom made resistance band package that comes with the FITBENCH Within the resistance band package there will be three different resistance band strengths and two ankle straps ...

Страница 14: ...ending 2017 FITBENCH LLC All Rights Reserved 14 Resistance Band Strengths Blue Light 2 4 Lbs Black Medium 15 20 Lbs Red Extra Heavy 25 30 Lbs RESISTANCE BAND PACKAGE LOCATION The resistance band storage location is under the adjustable bench top To access this location shown below you need to open the bench top ...

Страница 15: ...FITBENCH LLC 925 N Genesee Street Unit 108350 Delafield WI 53018 FITBENCHUSA COM US and International Patent Pending 2017 FITBENCH LLC All Rights Reserved 15 ...

Страница 16: ...ng φ22 φ13 2 12 2 6 Adjust Rubber Bolt M10 4 7 The Back Pad 1 8 Handle Grip 2 9 Shaft Φ13 96 1 10 Lock Catch 1 11 Fixed Wheels 4 2 12 Buffering Sticker_01 150 140 1 2 13 Buffering Sticker_02 432 185 1 2 14 Buffering Sticker_03 138 80 1 1 15 Nylon Tube φ25 φ16 2 34 1 16 Bushing φ16 φ10 2 35 1 17 Dumbbell Buffer 24 18 Socket Head Cap Screw M10 60 1 19 Flat Head Cap Screw M8 25 8 20 Button Head Cap S...

Страница 17: ... and International Patent Pending 2017 FITBENCH LLC All Rights Reserved 17 23 Flat Washer φ11 φ20 1 5 2 24 Flat Washer φ9 φ16 1 5 30 25 Big Flat Washer φ8 5 φ24 2 16 26 Nylon Nut M8 8 27 Nylon Nut M10 1 28 Flat Nut M10 4 29 Rivet Nut M8 20 30 Tapping Screw ST3 8 16 6 33 LOGO Sticker 4 ...

Страница 18: ...FITBENCH LLC 925 N Genesee Street Unit 108350 Delafield WI 53018 FITBENCHUSA COM US and International Patent Pending 2017 FITBENCH LLC All Rights Reserved 18 EXPLODED VIEW ...

Страница 19: ...out Periodically take the time to use a mild soap or an approved disinfectant to clean the composite top Avoid using any abrasive cleaners Replace ripped or worn FITBENCH composite top immediately Keep sharp or pointed objects clear of the FITBENCH composite top Decals Inspect and familiarize yourself with any safety warnings or other user information posted on each decal Nuts and Bolts Inspect al...

Страница 20: ... the intensity by performing the same exercise but also holding dumbbells in either hand letting them hang at your sides You can also slowly lift one leg 2 inches off floor replace and then lift the other 2 inches off floor and replace Repeat doing this until you no longer can 2 FITBENCH box jump Stand in front of the FITBENCH on the long side with feet shoulder width apart Dip your knees and jump...

Страница 21: ...nd explosively jump as high as you can Land as softly as possible on the balls of your feet and repeat Increased difficulty Try doing a shrug and curl at the top of your jump and landing with the dumbbells at your shoulders 6 Slam ball Bulgarian split squat Grab the slam ball from the FITBENCH Put the top of your left foot on the top of the FITBENCH with your right foot on the floor a stride away ...

Страница 22: ...mp up using just your calf muscles to propel you off the floor Go for height Land and repeat doing quick hops Grab a pair of light dumbbells to make this exercise more challenging Hamstring Exercises 1 Single leg hip raise with foot on FITBENCH Place your right heel on the FITBENCH with your back and butt on the floor Extend your left leg straight out and press your hips up with your right leg unt...

Страница 23: ...t far enough away from the FITBENCH to where the resistance band has slight tension in it With your left hip facing the anchor point cross your right leg in front of your left and raise your right leg away from the FITBENCH as far as you can keeping a straight leg Pause then return to starting position Do this several times and then switch 5 Hamstring dumbbell curl Grab one light medium weight dum...

Страница 24: ...s position until you can no longer keep your hips in line with your torso 2 Side plank with feet on FITBENCH Position body perpendicular to FITBENCH Place feet stacked up on FITBENCH top with right forearm on the floor Raise your torso and hips up so your body is in a straight line and hold until hips start to go out of line with the rest of your body Lower down and change sides Increased difficul...

Страница 25: ...of the FITBENCH with your feet flat and your knees bent Hold your arms straight out in front of you with your palms together Lean back so your torso is at 45 degrees to the top Engage your torso and rotate to the right as far as you can Pause then rotate your torso as far to the left as you can 1 rep counts for one twist to the right and one twist to the left Increased difficulty Russian twist wit...

Страница 26: ...ne leg into the air engage the core and do pushups 3 Single arm slam ball pushup In plank position place one hand on slam ball do a pushup Roll the ball over to the other hand while engaging the core do another pushup repeat 4 Slam ball pushup Place both hands on slam ball body in plank engage the core and do a pushup 5 Dumbbell T pushup Grab a pair of dumbbells from the FITBENCH medium light weig...

Страница 27: ...ghts back up to the start position with a steady pace Increased difficulty Try alternating the dumbbell press up Instead of pressing both dumbbells up at once lift one at a time in an alternating fashion This will force your body to engage your core to keep balance You can also try this exercise with a neutral grip on the dumbbell which instead of facing palms toward knees face palms toward each o...

Страница 28: ...lock your body to the top of the FITBENCH Press dumbbells in the up position with your palms facing toward each other and dumbbells above shoulders Instead of lowering dumbbells to your chest lower the dumbbells with a slight bend in your elbow and pull your arms apart until your dumbbells are shoulder height Pause then raise the dumbbells back to the starting position pretend you are hugging a tr...

Страница 29: ...ing the FITBENCH Grabbing the resistance band by the handles press the band up and out Pause then return to the starting position and repeat Arm Exercises Biceps 1 Standing bicep curl Grab a pair of dumbbells from the FITBENCH medium light weight While standing with core engaged and feet shoulder width apart let dumbbells hang at arm s length next to your sides with palms facing forward Without mo...

Страница 30: ...ting the upper edge on the top Note your entire body from your heels to your neck should be at that same 45 degree angle Let your arms with dumbbells in hands palms facing in hang in front of your body Curl the dumbbell up while not moving your upper arms Pause and lower weights slowly to the starting positon 3 Seated reverse dumbbell curl With the FITBENCH in the flat position grab two medium lig...

Страница 31: ...rnout curl Grab a resistance band from storage under the FITBENCH and fix it to one of the anchor points light medium resistance While standing with feet shoulder width apart grab the handles and hold palms facing forward Step back from the FITBENCH a few feet with arms hanging down Curl your right arm and lower and then left arm and lower in a fluid motion Repeat this until fatigue in biceps sets...

Страница 32: ...knee on the top Your lower back should be naturally arched and your torso parallel to the floor Hold your right upper arm so that your bicep is parallel to the floor with your elbow bent Without moving your upper arm raise the dumbbell until your arm is completely straight Lower your weight slowly back to the start position and repeat 4 Overhead triceps extension with resistance band Grab a resist...

Страница 33: ... 1 30 reps Bicep 5 30 reps burnout Chest 11 30 reps Triceps 3 30 reps Chest 10 30 reps Short break Chest 12 30 reps Biceps 2 30 reps Chest 9 30 reps Triceps 5 30 reps Plank with alternating up downs forearms pressing to hands and back to forearms while holding plank 30 touches counting Right and Left as 1 rep Rest and hydrate you deserve it Super Tri Circuit Chest and Arms Tri Circuit is a cluster...

Страница 34: ...nd in arms raise both weights so forearms are parallel with the floor Pinch your shoulder blades together Pause and then slowly lower weights back down to starting position Remember to engage your core on this exercise 2 Standing supported single arm kettle bell row Raise FITBENCH top 1 or 2 positions up Grab a kettle bell and stand behind raised top end Hold kettle bell in right hand with palms f...

Страница 35: ...on body so toes are pointed straight out and slightly elevated Arms are straight out in front of head palms facing each other Lift chest off of the top so just belly is touching the top Pull arms straight back bending at the elbows until shoulder blades pinch in the middle Pause and return to starting positon still keeping chest and legs elevated off of the bench top 5 Resistance Band standing rev...

Страница 36: ...h press Grab dumbbells heavy medium weights With feet shoulder width apart hold the dumbbells next to your shoulders with your elbows bent Bend your knees to about 45 degrees With an explosive action push up with your legs as you press the dumbbells straight over your head Use a controlled speed to return to started position 4 Inverted push press Assume a pushup position but place your feet on the...

Страница 37: ...tate the shoulders so arms move from palms down to palms facing forward arms should continue to stay at a 90 degree angle forearms will be straight in the air Pause slowly move arms back to starting position The FITBENCH 300 Back and Shoulders The goal of this workout is to do 300 total reps in as little time as possible with very little rest Back 1 30 reps Shoulder 3 30 reps Back 2 30 reps Should...

Страница 38: ...ulder 2 20 reps Back 3 20 reps Do 2 sets of this with a 1 minute plank in between sets 1 minute rest Shoulder 6 20 reps Back 2 15 reps each side Shoulder 3 15 reps Do 2 sets of this with 40 crunches in between each set 1 minute rest Shoulder 4 15 reps Back 4 30 reps Shoulder 5 10 reps Do 2 sets of this with 30 ab leg raises in between each set Rest and hydrate you deserve it ...

Страница 39: ...y is the only written or express warranty given by the manufacturer Any implied warranty of merchantability of fitness for a purpose on this product is limited in duration to the duration of this warranty Some states do not allow limitations on how long an implied warranty lasts so the above limitation may not apply to you 4 Repair or replacement of the product or if repair or replacement is not f...

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