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manual abstract
SAFETY TIPS Consult with your physician before engaging in any vigorous exercise. Know your heart rate and/or pulse as well as your physician-recommended heart rate training zone. Proper medical clearance is recommended for anyone beginning an exercise program especially if you are 35 years of age or older or suffer from heart respiratory problems. - Warm-up before any exercise program with 8 minutes of aerobic-like activity followed by stretching from head to toe. - Wear comfortable clothes that allow freedom of movement and are not tight or restricting. - Wear comfortable shoes made with good support and non-slip soles. - Breathe naturally, never holding your breath during an exercise. - Perform exercises consistently with proper technique and pass through a full range of motion. - Increase resistance by adding heavier weights. Decrease resistance by using lighter weights. - Always use a spotter for safety. - Avoid over-training. You should be able to carry on a conversation while exercising. - After an exercise session. Cool down with slow stretching, cycling or walking. EXERCISE DEFINITIONS: Sets: A set is one complete routine of exercises. Complete 1-3 sets for each exercise. Repetitions: (referred to as reps) Is the number of times you perform an exercise in a row. We recommend beginning with 6 reps and increasing up to 12 reps as indicated below. Novice: Start with one set of 8-12 reps. Once you can complete the entire set of 12 reps consecutively, progress to the intermediate level. Intermediate: Complete 2 sets of 8-12 reps once you can complete two sets of 12 reps consecutively, progress to the advanced level. Advanced: Complete 3 sets of 12 reps DISCLAIMER: Keys Fitness is not responsible for the misuse of any of its products or for any injury sustained while using any Keys Fitness product. The consumer uses any or all of Keys Fitness products at their own risk. WARNING! 1) The max user weight limit for this unit is 300 pounds. 2) The max total weight limit for this unit is 600 pounds (user weight + lifting weight). Assembly Thank you for purchasing the Strength Trainer International Bench! The quality product you have chosen was designed to meet your needs for cardiovascular exercise. Before you start, please read the Owner’s Manual and become familiar with the operation of your new unit. Remember to take the time to perform stretching exercises, provided in this manual, to help avoid injury. Getting Started - The Strength Trainer International Bench will require some assembly. Unpack the box in a clear area. Remove packing material. Do not dispose of packing material until assembly is complete and unit is working properly. Place the unit on a clean level surface for assembly. Before assembling, the unit should be placed as close as possible to its final location. If you are missing any parts or hardware, please call Keys Fitness at 1-888-340- 0482. Tools have been provided to assist with product assembly. Keys Fitness recommends for two people to assemble the unit. As you assemble the bench, make sure all parts are oriented as shown in the drawings. The included hex key, grease packet, and the following tools (not included) are recommended for assembly. Hex Key (Included) Two Adjustable Wrenches Rubber Mallet Weight Rest Flat Head Screwdriver Phillips Head Screwdriver Adjustable Tube Safety Spotter Arm Curl Pad Leg Extension w/ Curl Bar Weight Plate Holder Olympic Adapter Assembly Hardware Identifier See the drawings below to identify the hardware used in the assembly. The number in parentheses is the reference number of the part. Note: Some hardware may be pre-installed in some parts. M10 Nylon Locknut (58) M8 Washer (50) M8 Nylon Locknut (49) M8 x 65mm Bolt (46) M6 Washer (54) M10 x 145mm Bolt (53) M6 x 20mmScrew (41) M8 x 70mm Bolt (71) M10 x 65mm Bolt (30) M8 x 10mmSet Screw (60) M8 x 60mm Bolt (59) M4 x 16mmScrew (57) M10 x 60mm Carriage Bolt (29) M6 x 40mm Screw (48) M10 x 120mm Bolt (14) M10 x 70mm Bolt (33) M10 x 95mm Bolt (64) M10 Washer (43) M10 x 70mm Bolt Set (55) Assembly Step 1 Insert four M10X60mm carriage bolts (29) up through the bottom of the right stabilizer (2). Attach the right upright (4) to the right stabilizer (2) with indicated carriage bolts and nylon locknuts (58). Repeat to complete the assembly of the left stabilizer (1) and left upright (3). Note: Make sure the recessed areas around the holes on stabilizers are on the bottom. 12585842929Recessed Areas3 Figure 1 NOTE: Hand tighten bolts and nylon nuts until machine is fully assembled. Assembly Step 2 Attach the crossbar (5) to the right upright (4) using two M10X120mm bolts (14), an upright plate (15), and two M10 nylon locknuts (58). Repeat to complete the assembly for the left upright (not shown). 4581414155 Figure 2 429230435858587 Step 3 Attach the right rear support (7) to the right stabilizer (2) using the indicated M10X60mm carriage bolts (29), two washers (43), and two M10 nylon locknuts (58). Secure the rig...