14
Improtant
When working out, do the following for each exercise:exhale while exerting/lifting and inhale while returning
to starting position in a slow and controlled manner
Read all caution and warning stickers before using this equipment.
Before using,inspect the equipment for loose,frayed,or worn parts,if in doubt do not use the equipment until
the parts have been replaced.
Before beginning any exercise programme it is suggested to have a complete medical examination and to
obtain your doctor’s approval of your exercise/conditioning programme.
Any clips must be closed completely before using this equipment.
We recommend that you always exercise with a partner or someone who can assist you in case the
weights become too heavy for you to lift on your own.
Always warm up your muscles before exercising.Prepare your body with easy stretching (withou bouncing)
and light callisthenic,for several minutes.
Exercise Information
Biceps Curl -
Develop the biceps muscles
Sit on the bench with you back supported on the
bench
Grasp a dumbbell in each hand with the palms
facing forwards. Raise the dumbbells until the
biceps are fully contracted. Return slowly to the
start position and repeat,
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance: 10Reps/ 4 sets with gradually
increasing weights
Chest Press -
Develop upper pectoral muscles
With the elbows slightly bent. Hold two
dumbbells at arms length overhead, Lower the
dumbbells slowly out to the sides of the chest to
a point where you can feel the stretch of the
pectoral muscles, Bring the dumbbells back o
the start position again in the same arc and
repeat.
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance:10Reps/ 4 sets with gradually
increasing weights
Using the bench
