OPTI Weight Lifting Bench Assembly & User Instructions Please Keep for future reference 792/3104 Important – Please read these instructions fully before assembly or use These instructions contain important information which will help you get the best from your equipment and ensure safe and correct assembly, use and maintenance. If you need help or have damaged or missing parts, call the Customer Helpline: 0345 6001714 or visit www.argos-support.co.
Contents Safety Information 2 Components - Parts 3 错误！未定义书签。 Components - Fixings 4 错误！未定义书签。 Assembly Instructions 5-8 错误！未定义书签。-10 Workout Area 9 Exercise Information 错误！未定义书签。-3 11 10-16 错误！未定义书签。2-18 Before starting 10 错误！未定义书签。2 Muscle Chart 11 13 Warming up and Cooling down 12-13 Using the bench 14-15 To Fold & Store Your Bench 16 Care and Maintenance 17 19 Exploded Parts Diagram 18 20 Parts List 19 1
Safety Information Important – Please read fully before assembly or use This exercise equipment is built for optimum safety. However, certain precautions apply whenever you operate a piece of exercise equipment.Be sure to read the entire manual before you assemble,operate or use this equipment. and other related problems that are outside our control. Assembly • Keep unsupervised children away from the equipment.
Components - Parts If you have damaged or missing parts, please call the Customer Helpline: 0345 6001714 Please check you have all parts listed below Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully before contacting Argos regarding any missing components. Total mass of the product is 8.5 kg. The dimensions of the equipment after being assembled are (width) 42cm × (depht) 114 cm × (height) 114 cm. 2 1 1.Main Base Frame x 1 2.
Components - Fixings Please check you have all parts listed below Note: The quantities below are the correct amount to complete the assembly. In some cases more hardware may be supplied than are required. Some of the fixings are pre-fitted to the larger components. Please check carefully before contacting Argos regarding any missing fixings.
Assembly instructions Step 1 Attach one end of the Main Base Frame(1) onto the Rear Stabilizer(5),Align the hole and secure with 2xM8X40mm Carriage Bolt(18),1X Bracket(6) 2xØ8mm Washers (21) and 2XM8 Aircraft nut(23) .
Assembly instructions Step 2 Attach the other end of the Main Base Frame(1) to the Front support (2),Align the hole and secure with 1xM10X72mm Allen Bolt(15),2xØ10mm Washers (20),1XM10 Aircraft nut(22) and Lock Pin(13) .
Assembly instructions Step 3 Attach 2XBackrest Pad Support(3) to the Main Base Frame(1) as the diagram shows , Align the hole and secure with 1xM10X150mm Allen Bolt(14),2xØ10mm Washers (20), and 1XM10 Aircraft nut(22). Attach the Backrest Pad Incline Support(4) between the 2XBakrest Pad Support(3) and Align the hole and secure with 1xM10X150mm Allen Bolt(14),2xØ10mm Washers (20), 1XM10 Aircraft nut(22). Do not fully tighten the bolt and nut, make sure that they can swivel freely.
Assembly instructions Step 4 Attach the Seat Pad(8) onto the Main Base Frame(1) ,align the holes and secure with 4xØ8mm Washers (21) and 4 xM8X18mm Allen Bolts (17). Attach the Backrest Pad (7) onto the Backrest Pad Support(3), align the holes and secure with 4 8xØ8mm Washers (21) and 4 xM8X40mm Allen Bolts (16) .
Workout Area The free area must be at least 0.6m greater than the training area. This is a space where you can safely dismount, without obstruction, in case of an emergency. Where two pieces of equipment are positioned adjacent to each other the free area may be shared. Only one person should be within the training area when the equipment is in use.
Exercise Information Before starting Tailor your exercise program according to your physical condition.if you have been inactive for several years,or are overweight, you must start slowly and increase your time on the equipment,a few minutes per workout increase is advisable. Initially, you may be able to exercise only for a few minutes in your target zone; however, your aerobic fitness will improve over the next six to eight weeks. Don’t be discouraged if it takes longer.
Exercise Information Muscle chart Aerobic Exercise Aerobic exercise improves the fitness of your lungs and heart - your body’s most important muscle. Aerobic exercise fitness is promoted by any activity that uses your large muscles (arms, legs or buttocks, for example). Weight Training Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store, weight training is an essential part of the routine process. Weight training helps tone, build and strengthen muscle.
Exercise Information Warming up and Cooling down Each workout should include the following three parts: 1. A warm up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm up increases your body temperature, heart rate and circulation in preparation for exercise. 2. Training zone exercise consisting of 20 to 30 minutes of exercising with your heart rate in your training zone.
Exercise Information Calf / Achilles Stretch Calf/achilles stretch With one leg in front of the other, reach forward and place your hands against the wall, Keep your back leg straight and your back foot flat on the floor. Lean forward and move your hips toward the wall. Hold for 15 counts then relax. Repeat 3 times for each leg. To cause further stretching of the Achilles. Tendons, bend your back leg as well.
Exercise Information Using the bench 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.
Exercise Information Triceps Curl - Develops the Triceps muscle Stand alongside the bench with your right knee bent in front of your left leg, and the dumbbell in your left hand, hold the bench side with your right hand for support. Bend over and drop your left hand towards the floor Now, Pull the dumbbell up until it is tucked into your side. Return to starting position and repeat with your opposite side.
Exercise Information To Fold & Store Your Bench 2 2 Remove the Lock pin(13),folding the Front Support(2) and the Backrest, then insert the Lock Pin(13) into the lock position as shown in the diagram.
Care and Maintenance 1. The safety level of the equipment can only be maintained if it is examined regularly for damage and wear e.g. ropes, pulleys and connection points. immediately and/or keep the equipment out of use until repair. Pay special attention to components most susceptible to wear. 2. Lubricate moving parts with 4. The equipment can be light oil periodically to prevent premature wear. 3. Inspect and tighten all parts before using the equipment.
Exploded Parts Diagram 18
Parts List Part Description Qty. Part Description Qty. 1 Main Base Frame 1 17 M8X18 Allen Bolt 4 2 Front Support 1 18 M8×40 Carriage Bolt 2 3 Backrest Pad Support 2 19 M6×16 Philips Screw 1 4 Backrest Pad Incline Support 1 20 φ10 Washer 6 5 Rear Stabilizer 1 21 φ8 Washer 10 6 Bracket 1 22 M10 Aircraft Nut 3 7 Backrest Pad 1 23 M8 Aircraft Nut 2 8 Seat Pad 1 24 Rubber Bumper 1 9 PT25×50 Foot 2 10 PT25×50 Foot 2 11 PT25×50×1.5 End Cap 1 12 口 25×1.
Guarantee Product Guarantee This product is guaranteed against manufacturing defects from a period of Year This product is guaranteed for twelve months from the date of original purchase. Any defect that arises due to faulty materials or workmanship will either be replaced, refunded or repaired free of charge where possible during this period by the dealer from whom you purchased the unit.
