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manual abstract
Refer also to the exercise information accompanying your weight set for additional exercises. Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents. ADJUSTING THE BACKREST To adjust the position of the Backrest (12), hold the upper end of the Backrest with one hand and lift the Adjustment Lever (29) with the other hand, disengaging the Backrest Bracket (16). Raise or lower the Backrest to the desired position. Lower the Adjustment Lever so that the M10 x 72mm Flat Head Screw (not shown) engages one of the notches in the Backrest Bracket. ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever (8), slide the desired weights (not included) onto the Weight Tube (39). Secure the weights with a Weight Clip (23 or 24). Weights can be added to the Curl Bar (not shown) in the same manner. Secure the weights to the Curl Bar with two Weight Clips (23 or 24). Weights can be stored on the tubes on the Uprights (not shown). ADJUSTING THE WEIGHT RESTS To change the height of the Weight Rests (17, 67 [not shown]), remove the Adjustment Pins (43). Position the Weight Rests at the desired height on the Uprights (5, 68 [not shown]) and secure them with the Adjustment Pins. Upper End 29 16 5 39 8 Weight 12 Notch 17 43 24 WARNING: Do not place more than 150 pounds on the Weight Tube (39). WARNING: Always hold the Backrest (12) securely before disengaging the Backrest Bracket (16). Always make sure the Backrest Bracket (16) is fully engaged before using the Backrest. WARNING: Always set both Weight Rests (17, 67) at the same height. Make sure that the Adjustment Pins (43) are wrapped around the back of the Uprights (5, 68). ADJUSTMENTS 12 ADJUSTING THE BENCH WIDTH To adjust the width of the bench to use either a midwidth barbell or an Olympic barbell, remove the indicated M10 x 72mm Button Screw (44), the M10 Washer (53), the two M10 x 78mm Button Bolt (65), and the two M10 Nylon Locknuts (56) from the Crossbar (3). Refer to assembly step 6 for instructions on how to reassemble the Crossbar (3) at the desired width. ATTACHING THE CURL POST For some exercises, the Curl Post (9) must be attached to the weight bench. Slide the Curl Post into the Leg Station Attachment (14). Align the adjustment holes in the Curl Post with the adjustment hole in the Leg Station Attachment. Tighten the Curl Post Knob (15) into the adjustment hole in the Leg Station Attachment. Fully tighten the Knob. USING THE OLYMPIC WEIGHT ADAPTER Press a 48mm Round Inner Cap (22) into the Olympic Adapter (40). Attach the Olympic Adapter to the Weight Tube (39) with a 1/4” x 9mm Allen Head Set Screw (51). Make sure that the Set Screw is in the bottom of the Adapter. Press a 48mm Round Inner Cap (22) into a Curl Bar Olympic Adapter (21). Attach the Curl Bar Olympic Adapter to the Curl Bar (19) with a 1/4” x 9mm Allen Head Set Screw (51). Attach the other Curl Bar Olympic Adapter to the Curl Bar in the same manner. 53 15 40 39 51 19 51 21 21 22 9 56 3 65 44 14 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways: • by changing the amount of resistance used • by changing the number of repetitions or sets performed. (A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions.) The proper amount of resistance for each exercise depends upon the individual user. You must gauge your limits and select the amount of resistance that is right for you. Begin with 3 sets of 8 repetitions for each exercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repetitions without difficulty, increase the amount of resistance. Toning You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to 20 repetitions as possible without discomfort. Rest for 1 minute after each set. Work your muscles by completing more sets rather than by using high amounts of resistance. Weight Loss To lose weight, use a low amount of resistance and increase the number of repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets. Cross Training Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a balanced program is: • Plan strength training workouts on Monday, Wednesday, and Friday. • Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding on an elliptical or exercise bike, on Tuesday and Thursday. • Rest from bo...