Rest for a short period of time after each set. The ideal
resting periods are:
• Rest for three minutes after each set for a muscle
building workout.
• Rest for one minute after each set for a toning work-
out.
• Rest for 30 seconds after each set for a weight loss
workout.
Plan to spend the first couple of weeks familiarizing
yourself with the equipment and learning the proper
form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
slowly as you stretch and do not bounce. Ease into
each stretch gradually and go only as far as you can
without strain. Stretching at the end of each workout is
an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. The
charts on pages 16 and 17 of this manual can be pho-
tocopied and used to schedule and record your work-
outs. List the date, the exercises performed, the
weight used, and the numbers of sets and repetitions
completed. Record your weight and key body mea-
surements at the end of every month. Remember, the
key to achieving the greatest results is to make exer-
cise a regular and enjoyable part of your everyday life.
15
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I.
Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
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6
1.
Before assembling this product, make sure
that you have read and understand the infor-
mation in the box above.
Press 40mm x 80mm Inner Caps (24) into the
indicated ends of the two Uprights (1, 61). Insert
an Oval Bushing (44) into the indicated Upright.
Whilst another person holds the Crossbar (2), ori-
ent the two Uprights (1, 61) beneath it as shown.
Slide the Crossbar down onto the Uprights and
secure it with four M10 x 90mm Bolts (23) and
four M10 Nylon Locknuts (11). Do not tighten
the Nylon Locknuts yet.
1
23
23
24
24
24
1
44
2
61
24
11
11
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two persons.
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
The following tools (not included) are required
for assembly:
• two adjustable wrenches
• one rubber mallet
• one standard screwdriver
• one Phillips screwdriver
• lubricant, such as grease or petroleum jelly,
and soapy water.
Assembly will be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
Make Things Easier for Yourself
This manual is designed to ensure that the
weight bench can be assembled successfully
by anyone. Most people find that by setting
aside plenty of time, assembly will go smoothly.
ASSEMBLY
