Assembly - British Bodybuilding
Contents
1. Page 29 Herculean Home Gym Trainer Exercise Notes Herculean Home Gym Trainer Exercise Notes Herculean Home Gym Trainer Page 31 Ag BENY I EEE SPORTS LIMITE D Beny Sports Co UK Ltd Unit 8 Riparian Way The Crossings Cross Hills West Yorkshire BD20 7BW CUSTOMER SUPPORT is open from 9 00am to 5 00pm from Monday to Friday Tel 0871 222 0881 rac 01535 637722 E mail beny benysports co uk Copyright Beny Sports Ltd 2002 Printed June 20022. 4 81 Not Applicable 37 PRESS FOAM GRIP 8 82 Not Applicable SEATS PADS 83 Not Applicable 38 GYM BACKREST 1 84 M10x 18mm od METAL BUSH 6 39 GYM SEAT 222 pr s sisi 1 85 M12x 29mm od METAL BUSH 8 40 Not Applicable 86 PRESS ARM LOCKING KNOB 1 41 Not Applicable e PULLEYS PINS CLIPS CHAINS CABLES 87 22mm WIDE PULLEY 3 42 LINK CHAIN SHORT 7 Link 1 88 32mm WIDE PULLEY 10 43 LINK CHAIN LONG 12 Link 1 89 STABILISER LOCK PIN 1 44 TOP LAT CABLE 1 90 PEC ARM LOCK PIN 2 45 LOWER LEG CABLE 1 91 WEIGHT SELECTOR PIN 1 46 CENTRE PEC 1 92 CARABINA LOCK CLIP 5 47 REAR WEIGHT CABLE 1 WEIGHTS 93 CROWN 1 94 WEIGHT PLATE 40r9 95 CROWN 1 Herculean Home Gym Trainer Page 15 Assembly INSTRUCTIONS STAGE A TOOLS REQUIRED 1 x Soft Headed Hammer 1 x Adjustable Spanner
3. 1 4 FRAME EXTENSION 1 51 1 1 2 EXT SQUARE TRIM 2 5 FRONT UPRIGHT 1 52 2 INT SQUARE CAP 8 6 Not Applicable 53 Not Applicable 7 TOP FRAME 25 AL man 1 54 2 EXT RUBBER 6 8 Not Applicable 55 Not Applicable 9 Not Applicable 56 2 RUBBER WEIGHT BUMPER 2 10 PRESS FRAME 1 57 SMALL SQUARE RUBBER PAD 2 11 PRESS FRAME STOP 1 57 LARGE SQUARE RUBBER PAD 1 12 PEC ARM 1 BOLTS NUTS WASHERS 13 ARM L 1 58 Not Applicable 14 ARM 1 59 Not Applicable 15 PEC SWIVEL L 1 60 Not Applicable 16 PEC SWIVEL R 1 61 M8 x 50mm BOLT 2 17 PRESS HANDLE 2 62 M10 x 25mm HEX BOLT 4 18 SEAT SUPPORT 1 63 M10 x 50mm HEX BOLT 10 19 SEAT BRACE sites Ceres 1 64 M10x65mmHEXBOLT 10 20 LEGUNT LI Ad GAED an REIG 1 65 M10 x
4. 2 Part No 78 Part No 79 61 M8 x 50mm Hex Bolt 2 66 M10 x 75mm 2 67 M12 x 70mm Hex Bolt 2 68 M12 x 80mm Hex 2 69 M12 x 125mm Hex Bolt 1 eho FI A No 73 71 M8 x 19mm od Flat 1 4 73 M10 x 20mm od Flat Washer 4 75 M12 x 24mm od Flat Washer 10 SER 78 M8 Nylon Locknut 2 79 M10 Nylon Locknut 2 NER No 80 M12 Nylon Locknut 5 gt No 75 85 M12 x 29mm Metal Bull Moock LAE ue da 6 86 Press Arm Locking Knob 1 90 Pec Amm Lock PIN gt ydd cs san name 2 Part No 85 Page 20 Herculean Home Gym Trainer Assembly Drawn 1 4 scale Part 52 lt gt Part No 49 gt Part No 51 Part No 57 ASSEMBLY ACCESSORIES Part No 90 Part No 50 Part No 48 Herculean Home Gym Trainer Page 21 Assembly 20 21 22 Fully tighten all the bolts in INSTRUCTIONS STAGE D Loosely fit the Seat Support Frame 18 to the Front Upright 5 with 2 x M10 x 75mm Hex Bolts 66 4 M10 x 20mm od Fla
5. A 1 1 E 100010001 JE L LE feu MT T if Un sw i A IT 64 M 38 e 52 Page 23 Herculean Home Gym Trainer Assembly 23 24 29 It is IMPERATIVE that the Leg Unit Stabiliser Plate 21 is removed when performing ANY TYPE of Leg Unit exercise other wise Serious injury could occur INSTRUCTIONS STAGE E Fit 2 x M12 x 29mm od Metal Bushes 85 into the Leg Unit 20 and then fit this into the bracket in the Seat Support Frame 18 using 1 x M12 x 80mm Hex Bolt 68 2 x M12 x 24mm od Flat Washers 75 and 1 x M12 Nylon Locknut 80 Cap the UPPER and LOWER ends of the Leg Unit with 2 x 2 Int Square Caps 52 Fit a Leg Unit Roller Bar 22 to the top hole in the Seat Support Frame 18 and slide on 2 x Leg Unit Foam Rollers 36 Repeat the operation for the lower hole in the Leg Unit 20 Cap the exposed Roller Bar ends with 4 x 1 Round Caps 48 securing in place with a little household adhesive if desired To aid stability during seated or upright rowing exercises fit the Leg Unit Stabiliser Plate 21 into the lower round hole in the Leg Unit 20 and secure using the Stabiliser Lock Pin 89 Cap the top of the Leg Unit Stabiliser Plate 21 with 1 x 2 Int Square Cap 52 and the round tube end with 1 x 1 Round Cap 48 ASSEMBLY ACCESSORIES
6. 1 x 13mm 1 2 Spanner 1 x 14mm 9 16 Spanner ASSEMBLY OF THIS GYM WILL BE EASIER WITH 2 PEOPLE Securely attach the Front Frame Stabiliser 2 to the front end of the Main Floor Frame 1 using 2 x M10 x 75mm Hex Bolts 66 4 x M10 x 20mm od Flat Washers 73 and 2 x M10 Nylon Locknuts 79 Connect the Frame Extension 4 to the rear of the Main Floor Frame 1 using 2 x M10 x 70mm Hex Bolts 65 4 x M10 x 20mm od Flat Washers 73 and 2 x M10 Nylon Locknuts 79 Attach the Rear Frame Stabiliser 3 to the back end of the Frame Extension 4 using 2 x M10 x 70mm Hex Bolts 65 4 x M10 x 20mm od Flat Washers 73 and 2 x M10 Nylon Locknuts 79 Cap both Frame Stabilisers 2 and 3 and the central Main Floor Frame Support 1 with 6 x 2 Ext Rubber Caps 54 securing in place using a small amount of household adhesive if desired Loosely attach the Front Upright 5 to the Main Frame 1 from the side with 2 x M10 x 75mm Hex Bolts 66 4 x M10 x 20mm od Flat Washers 73 and 2 x M10 Nylon Locknuts 79 Pass both Weight Guide Tubes 28 into the holes in the central Main Floor Frame Support 1 and secure in place with 2 x M10 x 65mm Hex Bolts 64 4 x M10 x 20mm od Flat Washers 73 and 2 x M10 Nylon Locknuts 79 Slide the 2 x Rubber Weight Bumpers 56 down the Weight Guide Tubes and then lay the 4 Large Weight Plates 94 supplied for the STARTER GYM or the 9 Large Weight Plates 94 for the IMPROVER GYM on top 7
7. 28 TOP LAT CABLE FITMENT i Thread the Top Lat Cable 44 through the Front Upper Pulley Bracket on the Top Frame 7 OVER the Pulley fitted in Stage 26 i above Ensure that the Rubber Stopper gt i is fitted to the OUTSIDE of the ii Route the cable OVER the Upper Pulley in the Front Upright 5 fitted in Stage 26 ii above Pulley bracket iii This bracket will be supplied loosely assembled Loosely assemble both of the Pulley Mount Brackets 33 with 2 x 32mm wide Pulleys 88 2 x M10 x 50mm Hex Bolts 63 4 x M10 x 20mm od Flat Washers 73 and 2 x M10 Nylon Locknuts 79 iv Pull the cable DOWN to the Pulley Mount Brackets 33 passing it UNDER one of the assembled Pulleys and guide it UP towards the Top Frame 7 v Secure the free end of the cable to the lower part of the assembled Jockey Pulley Bracket 34 using 1 x M10 x 25mm Hex Bolt 62 2 x M10 x 20mm od Flat Washers 73 and 1 x M10 Nylon Locknut 79 Page 26 Herculean Home Gym Trainer Leg Unit 20 29 Note Ensure that the Rubber Stopper is fitted to the OUTSIDE of the 30 Assembly LOWER LEG CABLE FITMENT ii iV y TZ Vi TZ vii Thread the Lower Leg Cable 45 through the front of the Leg Unit 20 UNDER the Pulley fitted in Stage 29 iv above Pass the cable UNDER the Lower Pulley in the Front Upright 5 fitted in Stage 29 v above This bracket will be supplied loosely assem
8. PART No DESCRIPTION QTY 48 1 Round CAD eiu e pue RN P ES 5 52 2 Int Square asco wales ta eR DYN 3 68 M12 x 80mm Hex 1 75 M12 x 24mm od Flat Washer 2 80 M12 Nylon Locknut 1 85 M12 x 29mm od Metal BUSHES 2 89 StaDUISEEGCK s e arch certes tees 1 Drawn to 1 2 scale Part No 80 Part No 85 Part No 75 Part No 52 Part No 48 Page 24 Herculean Home Gym Trainer Assembly 48 48 6 4 j 20 71 52 BIS 36 ty gt M PR 89 4 Herculean Home Gym Trainer Page 25 Assembly INSTRUCTIONS STAGE F SEE EXPLODED DIAGRAM ON PAGE 29 FOR GUIDANCE ON FITTING THE CABLES AND PULLEYS 26 PULLEY FITMENT i Fita 32mm wide Pulley 88 to the Front Upper Pulley Bracket on the Top Frame 7 using 1 x M10 x 50mm Hex Bolt 63 2 x M10 x 20mm od Flat Washers 73 and 1 x M10 Nylon Locknut 79 ii Fit 2 x M10 x 19mm od Metal Bushes 84 to the Upper Pulley cut out in the Front Upright 5 then secure a 22mm wide Pulley 87 using 1 x M10 x 65mm Hex Bolt 64 and 1 x M10 Nylon Locknut 79 iii Fit a 32mm wide Pulley 88 to the Rear Upper Pulley Bracket on the Top Frame 7 using 1 x M10 x 50mm Hex Bolt 63 2 x M10 x 20mm od Flat Washers 73 and 1 x M10 Nylon Locknut 79 Fit 2 x M10 19mm od Metal Bushes 84 to the
9. Exercise 3 minutes at B Exercise 2 minutes at A Exercise slowly 1 minute Repeat entire cycle 2 or 3 times This is only a suggested programme and may not suit every individual s needs Page 10 Herculean Home Gym Trainer Exercising Information GETTING STARTED You will often read about terms referring to exercise that may be confusing Below are some of the definitions that are regularly used Repetition Commonly referred to as REPS This is a complete movement from start to finish Set This is a complete number of consecutive repetitions i e 1 set of 10 reps Speed of Motion This is the relative speed of movement for each rep Fast is considered as 1 rep second Medium is 1 rep 2 seconds Slow is 1 rep 4 seconds Intensity How hard the exercise feels Low Intensity easy exercise High Intensity hard exercise TRAINING PROGRAMMES You will achieve fast results gaining a trimmer fitter body if you follow these general rules e Exercise regularly do not skip workouts as consistency is the first key to success Do not be afraid perspire a little This is a sign that you are working your body hard enough to give fast results You will find hard exercise enjoyable Set yourself realistic goals Do not be over ambitious Plan your workouts to concentrate on specific body areas Start slowly and gradually increase the intensity reps and sets BEGINNERS PROGRAMME This
10. 70mm HEX BOLT 8 21 LEG UNIT STABILISER PLATE 1 66 M10 x 75mm HEX BOLT 8 22 LEG UNIT ROLLER BAR 2 67 M12 x 70mm BOLT 2 23 Not Applicable 68 M12 x 80mm HEX BOLT 3 24 Not Applicable 69 M12 125mm HEX BOLT 1 25 Not Applicable 70 Not Applicable 26 Not Applicable 71 M8 x 19mm od FLAT WASHER 4 27 Not Applicable 72 Not Applicable 28 WEIGHT GUIDE TUBE 2 73 M10 x 20mm od FLAT WASHER 70 29 WEIGHT SELECTOR TUBE 1 74 M10 38mm od FLAT WASHER 2 30 LAT PULLDOWN BAR 1 75 M12 x 24mm od FLAT WASHER 12 31 TRICEPS BAR 1 76 Not Applicable 32 DOUBLE PULLEY BKT 1 77 Not Applicable 33 PULLEY MOUNT 2 78 M8 NYLON LOCKNUT 2 34 JOCKEY PULLEY 2 79 M10 NYLON LOCKNUT 36 FOAM ROLLERS GRIPS 80 M12 NYLON LOCKNUT 6 35 PEC ARM FOAM ROLLER 2 MISC COMPONENTS FITTINGS 36 LEG FOAM
11. Pulley cut out in the Leg Unit 20 then secure a 22mm wide Pulley 87 using 1 M10 x 65mm Hex Bolt 64 and 1 x M10 Nylon Locknut 79 Fit 2 x M10 x 19mm od Metal Bushes 84 to the Lower Pulley cut out in the Front Upright 5 then secure a 22mm wide Pulley 87 using 1 x M10 x 65mm Hex Bolt 64 and 1 x M10 Nylon Locknut 79 Fit a 32mm wide Pulley 88 to the Lower Pulley Bracket on the Main Floor Frame 1 using 1 x M10 x 50mm Hex Bolt 63 2 x M10 x 20mm od Flat Washers 73 and 1 x M10 Nylon Locknut 79 iV VI 27 REAR WEIGHT CABLE FITMENT i Screw the threaded end of the Rear Weight Cable 47 into the threaded insert in the top of the Weight Selector Tube 29 ii Pull the cable UP and pass it OVER the Upper Pulley in the Rear of the Top Frame 7 fitted in Stage 26 iii above iii This bracket will be supplied loosely assembled Loosely assemble the 2 parts of the Jockey Pulley Bracket 34 with a 32mm wide Pulley 88 1 x M10 x 50mm Hex Bolt 63 2 x M10 x 20mm od Flat Washers 73 and 1 x M10 Nylon Locknut 79 Route the Rear Weight Cable UNDER the Pulley in the Jockey Pulley Bracket 34 and secure the free end of the cable to the welded anchor bracket on the underside of the Top Frame 7 using 1 x M10 x 25mm Hex Bolt 62 2 x M10 x 20mm od Flat Washers 73 and 1 x M10 Nylon Locknut 79 The faces of the lower brackets will be touching each other i gt
12. Slide the Weight Selector Tube 29 which has 5 holes for the STARTER GYM or 10 holes for the IMPROVER GYM into the central hole in the top Weight Plate Fit the Crown Plate Pin 95 into the Weight Selector Tube and finally lay the Crown Weight Plate 93 on top ASSEMBLY ACCESSORIES R N PART No DESCRIPTION 0 54 DUExr Rubber oom 6 56 Rubber Weight Bumper 2 64 M10 x 65mm Hex Bolt 2 65 M10 x 70 Hex 4 66 M10 x 75mm 4 73 M10 x 20mm od Flat Washer 20 79 M10 Nylon Locknut 10 Drawn 1 2 scale Part No 56 Part No 54 0 XX Part No 73 Part No 79 Page 16 Herculean Home Gym Trainer Assembly Herculean Home Gym Trainer Page 17 Assembly INSTRUCTIONS STAGE B 8 Attach the Top Frame 7 to the Front Upright 5 ensuring that the tops of the Weight Guide Tubes 28 are located in the round holes in the underside of the Top Frame using 2 x M10 x 70mm Hex Bolts 65 2 M10 x 20mm od Flat Washers Flat Washers 73 to the UNDER side and 2 x M10 x 38mm od Flat Washers 74 to the TOP side securing in place with 2 x M10 Nylon Locknut Nuts 79 9 Secure the Weight Guide Tubes 28 to the Top Frame 7 using 2
13. V fit product is suitable for users weighing 275LBS 19 6 Stones 125KG or less Conformity This V fit product conforms to BS EN 957 PARTS 1 and 2 Class HOME USE Class It is NOT suitable for therapeutic purposes Page 6 Herculean Home Gym Trainer Exercising Information Beginning How you begin to exercise will vary from person to person If you have not exercised for a long period of time have been inactive for a while or are severely overweight you MUST start slowly increasing your exercise time gradually by perhaps only a few minutes for each session per week Combine a carefully structured nutritious diet with a simple but effective exercise routine and this can help make you feel better look better and will almost certainly enable you to enjoy life more Aerobic Fitness Aerobic exercise is simply defined as any sustained activity that increases the supply of oxygen to your muscles via the blood pumped by your heart With regular exercise your cardiovascular system will become stronger and more efficient Your recovery rate i e the time taken for your heart to reach its normal resting level will also decrease Initially you may only be able to exercise for a few minutes each day Do not hesitate to breathe through your mouth should you need more oxygen Use the talk test If you cannot carry on a conversation while exercising you are working too hard However aerobic fitness will be
14. gradually built up with regular exercise over the next six to eight weeks Do not be discouraged if it takes longer than this to begin to feel less lethargic everyone is different and some will achieve their targets quicker than others Work at your own comfortable pace and the results will come The better your aerobic fitness the harder you will have to work to stay in your target zone Herculean Home Gym Trainer Page 7 Exercising Information Warm Up A successful exercise programme consists of three parts Warm Up Aerobic Exercise and Cool Down Never start a training session without warming up Never finish one without cooling down correctly Perform between five and ten minutes of stretching before starting your workout to prevent muscle Strains pulls and cramps Aerobic Exercise Session Those new to exercise should exercise no more than every other day to start with As your fitness level increases increase this to 2 in every 3 days When you are comfortable with your routine exercise for 6 days per week Always take at least one day off per week Exercising in your Target Zone To ensure that your heart is working in its exercise target zone you need to be able to take your pulse If you do not have a pulse monitor either from the product you are using or a proprietary independent unit you will need to locate the pulse in your carotid artery This is situated in the side of the neck and can be felt by using t
15. is a short suggested programme which we suggest you use for no more than 3 weeks to be ideally performed every other day but certainly not more than 4 times during the week This suggested routine is specifically for beginners or those who have not exercised for a considerable time The programme is designed to provide general improvement in muscle tone strength flexibility and co ordination As a beginner you should start with no more than 2 sets of 6 exercises for the following reps on each of the Gym s training stations 10 REPS BENCH PRESS followed by LAT PULLDOWNS 5 REPS PEC DEC 10 REPS SHOULDER PRESS 10 REPS LEG EXTENSIONS followed by LEG CURLS Your rest interval between each set of reps should be 1 minute You should perform 2 SETS of each exercise Your exercise pace should be SLOW to MEDIUM The resistance weight settings should be in positions 1 3 This exercise programme should take you approximately 20 minutes e Follow this exercise programme with 5 minutes of proper cool down exercises Herculean Home Gym Trainer Page 11 Exercising Information INTERMEDIATE EXERCISE This is a Slightly longer programme which we suggest you use for the next 6 8 weeks to be ideally performed not more than 5 times during the week This suggested routine is specifically for intermediate users or those that are familiar with exercise routines The programme is designed to increase muscle definit
16. 5 and the Pec Arm Mount 12 to the REAR FACE of the Front Upright 5 using 2 x M10 x 75mm Hex Bolts 66 4 x M10 x Fully tighten the Hex Bolt to remove any existing freeplay from the Press Frame The Pec Swivel Brackets 15 20mm od Flat Washers 73 and 2 x Nylon Locknuts 79 Cap the FRONT open end of the Press and 16 are marked L and R Frame Stop 11 with the 1 1 2 Ext Rubber Square Cap 50 and the TOP open tube with 1 x 1 1 2 Int with stickers These should be Square Cap 49 securing in place using a small amount of household adhesive if desired fitted to the Pec Arm Mount 19 Fit the left and right Pec Swivel Brackets 15 and 16 to the Pec Arm Mount 12 using 2 x M12 x 12 viewed from the REAR 80mm Hex Bolts 68 4 x M12 x 24mm od Flat Washers 75 and 2 x M12 Nylon Locknuts 80 When fitted fully tighten the bolts so that all freeplay is tattis stl posse orem ASSEMBLY ACCESSORIES to rotate These may need to be re tightened after a few days PART No DESCRIPTION QTY when the frame coating has 48 1 Round Insert Cap 6 komar 49 1 1 2 Square Insert 3 50 1 1 2 Ext Rubber Square Cap 1 S ES 51 11 2 Ext Square 2 2 2 2222 2 1 2 2 E 52 2 Int Square Cap 1 57 Square Rubber Pad
17. Bracket Route the free end of the Pec Cable UP and guide it OVER the Pulley in the Right Pec Swivel Bracket 16 Connect the free end of the Pec Cable to the REARMOST hole in the curved plate on the back of the Right Pec Arm 14 using 1 x M10 x 25mm Hex Bolt 62 3 x M10 x 20mm od Flat Washers 73 one each side of the Pec Cable end and one before fitting the nut and 1 x M10 Nylon Locknut 79 Herculean Home Gym Trainer Page 27 Assembly ET ASSEMBLY ACCESSORIES STAGE F PART No DESCRIPTION QTY 44 Top Lat Cable ner e es t edes 1 45 Lower Leg Cable 1 46 Centre Cable 1 47 Rear Weight Cable 1 62 M10 x 25mm Bolt 4 63 M10 x 50mm Hex Bolt 10 64 M10 x 65mm Bolt 3 73 M10 x 20mm od Flat Washer 30 79 M10 Nylon Locknut 17 84 M10 x 18mm od Metal Bush 6 87 22mm Wide Pulley 3 88 32mm Wide Pulley 10 fg Part No 73 Part No 87 Page 28 Herculean Home Gym Trainer Assembly
18. Head Roll Rotate your head to the right for one count feeling a slight pull on the left side of your neck Next rotate your head back for one count stretching your chin Then rotate your head to the left for one count feeling a slight pull on the right side of your neck Lastly drop your head to your chest for one count Repeat 2 to 3 times Shoulder Lift Rotate and lift your right shoulder up towards your ear for one count Relax then repeat for the left shoulder Repeat 3 4 times Side Stretch Open both arms to the side and gently lift them above your head Reach your right arm as high as you can for one count gently stretching the muscles of the stomach and lower back Repeat the action with your left arm Repeat 3 4 times Hamstring Stretch Sit on the floor with your right leg extended and place your left foot flat against the right inner thigh Stretch forward toward the right foot and hold for 10 seconds Relax and then repeat with the left leg extended Repeat 2 3 times Herculean Home Gym Trainer Toe Touch Slowly bend forward from your waist letting your back and shoulders relax as you lower your trunk Gently stretch down as far as is comfortable and hold for 10 seconds Calf Achilles Stretch Turn towards the wall and place both hands on it Support yourself with one leg while the other is placed behind you with the sole flat on the floor Bend the front leg and lean towards the w
19. Vm BENY SE SPORTS L I M E D a C ROZA 8 Herculean Home Gym Trainers HG1 HG2 Assembly 6 User Manual Contents Section Page General Information 4 Before you start 5 Safety 6 Exercise Information 7 Assembly 14 General Information Quality This V fit exercise product has been designed and manufactured to comply with the latest BS EN 957 British and European Safety Standards Questions Should you encounter any difficulty with the assembly operation or use of your V fit exercise product or if you think that you may have parts missing please DO NOT return it to your retailer but contact us first for help and advice asking for CUSTOMER SUPPORT by any of the following means Tel 0871 222 0881 or Fax 01535 637722 or Email beny benysports co uk CUSTOMER SUPPORT is open from 9 00am to 5 00pm from Monday to Friday Beny Sports Co UK Lid Unit 8 Riparian Way The Crossings Cross Hills West Yorkshire BD20 7BW Queries If you do have any queries please ensure that you have the following information ready for our Customer Support Staff YOUR NAME YOUR ADDRESS YOUR PHONE NUMBER PRODUCT MAKE OR BRAND PRODUCT MODEL PRODUCT SERIAL NUMBER DATE OF PURCHASE NAME OF RETAILER PART NUMBERS REQUIRED Guarantee Beny Sports Co UK Ltd guaranteeOs its Vit product range fo
20. all keeping the rear leg straight so that the calf and Achilles tendon are stretched hold for 5 seconds Repeat with the other leg Repeat 2 3 times Inner Thigh Stretch Sit on the floor and pull your legs toward your groin the soles of your feet together Hold your back straight and lean forward over your feet Tighten the thigh muscles and hold for 5 seconds Release and repeat 3 4 times Page 9 Exercising Information Basic Aerobic Training Programme For your basic Aerobic Exercise routine we suggest that you try the following Remember breathe correctly exercise at your own pace and do not over train as injury may result Week 1 amp 2 Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 4 minutes at A Rest 1 minute Exercise 2 minutes at A Exercise slowly 1 minute Week 3 amp 4 Warm Up 5 10 Minutes Down 5 Minutes Exercise 5 minutes at A Rest 1 minute Exercise 3 minutes at A Exercise slowly 2 minutes Week 5 amp 6 Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 6 minutes at A Rest 1 minute Exercise 4 minutes at A Exercise slowly 3 minute Week7 amp 8 Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 5 minutes at A Exercise 3 minutes at B Exercise 2 minutes at A Exercise slowly 1 minute Exercise 4 minutes at A Exercise slowly 3 minutes Week 9 amp beyond Warm Up 5 10 Minutes Cool Down 5 Minutes Exercise 5 minutes at A
21. bled Loosely assemble the Double Pulley Bracket 33 with 2 x 32mm wide Pulleys 88 2 x M10 x 50mm Hex Bolts 63 4 x M10 x 20mm od Flat Washers 73 and 2 x M10 Nylon Locknuts 79 Route the cable UP to the Double Pulley Bracket 32 and pass it OVER one of the Pulleys Pull the cable DOWN and guide it UNDER the Lower Pulley Bracket on the Main Floor Frame 1 fitted in Stage 29 vi above Guide the cable UP to the Pulley Mount Brackets 33 passing it OVER the lower Pulley and DOWN towards the welded anchor bracket Secure the free end of the cable to the anchor bracket using the Link Chain Short 7 Link 42 and 2 x Carabina Lock Clips 92 CENTRE PEC CABLE FITMENT ii iv y Connect one free end of the Centre Pec Cable 46 to the REARMOST hole in the curved plate on the back of the Left Pec Arm 13 using 1 x M10 x 25mm Hex Bolt 62 3 x M10 x 20mm od Flat Washers 73 one each side of the Pec Cable end and one before fitting the nut and 1 x M10 Nylon Locknut 79 This bracket will be supplied loosely assembled Fit 1 x 32mm wide Pulley 88 to each Pec Swivel Bracket 15 and 16 using 1 x M10 x 50mm Hex Bolt 63 2 x M10 x 20mm od Flat Washers 73 and 1 x M10 Nylon Locknuts 79 for each Pec Swivel Bracket Pass the free end of the Pec Cable OVER the Pulley in the Left Pec Swivel Bracket 15 and DOWN to the Double Pulley Bracket 32 passing it UNDER the top Pulley fitted to the
22. e a soft headed hammer and perhaps an adjustable Spanner handy as this may help Prepare the Work Area It is important that you assemble your product in a clean clear uncluttered area This will enable you to move around the product while you are fitting components and will reduce the possibility of injury during assembly Work with a Friend You may find it quicker safer and easier to assemble this product with the help of a friend as some of the components may be large heavy or awkward to handle alone Open the Carton Carefully open the carton that contains your product taking note of the warnings printed on the carton to ensure that the risk of injury is reduced Be aware of sharp staples that may be used to fasten the flaps as these may cause injury Be sure to open the carton the right way up as this will be the easiest and safest way to remove all the components Unpack the Components Carefully unpack each component checking against the parts list that you have all the necessary parts to complete the assembly of your product Please note that some of the parts may be pre fitted to major components so please check carefully before contacting our CUSTOMER SUPPORT team In any event please do not return the product to your retailer before contacting us first Herculean Home Gym Trainer Page 5 Safety Before you undertake any programme of exercise that will increase cardiovascular activity please be sure to cons
23. er hole in each Pec Arm and then fully tighten both Hex Bolts 13 Slide 1 x Pec Arm Foam Roller 35 each Pec Arm 13 and 14 and then fit 1 x Press Handle 17 to each Pec Arm using 1 x M8 x 50mm Hex Bolt 61 2 x M8 x 19mm od Flat Washers 71 and 1 x M8 Nylon Locknut 78 for each Press Handle 14 Slide 1 Press Bar Foam Grip 37 onto each of the 2 Press Handles on each Pec Arm 13 and 14 and cap the exposed ends of the Press Handles with a 1 Round Insert Cap 48 Slide a Press Bar Foam Grip 37 onto the welded Press Tube of each Pec Arm 13 and 14 and again cap the exposed Fitment of the Foam Grips will ends of the tube with a 1 Round Insert Cap 48 for each be easier with a small amount 1 5 Cap both exposed Pec Arm inner tube ends with 1 x 1 1 2 Square Insert Cap 49 and the lower end of washing up liquid smeared with 1 x 1 1 2 Ext Square Trim 51 to each Pec Arm 13 and 14 securing in place using a small on the bar first amount of household adhesive if desired 16 Remove the backing paper and fit 2 x Small Square Rubber Pads 57 to the back face of the Press Frame where the Pec Arms touch the Press Frame 17 the Press Arm Locking Knob 86 into the tube inside the Press Frame with the metal lock facing UP and cap the tube with the 1 x 2 Int Square Cap 52 securing in place using a small amount of household adhesive if desired 18 Assemble the Press Frame Stop 11 to the FRONT FACE of the Front Upright
24. he index and middle fingers Simply count the number of beats you feel in 10 seconds and then multiply by six to get your pulse rate This should be taken before you start to exercise for easy reference People who have a greater aerobic fitness have a lower resting pulse level and will also be able to exercise with a higher pulse level Target Zone To determine your target zone see the chart opposite If you are new to exercise and by definition unfit refer to the left column If you exercise regularly and have good aerobic fitness refer to the right column USERS UNCONDITIONED CONDITIONED AGE TARGET ZONE A TARGET ZONE B Years Beats per Minute Beats per Minute 20 24 145 165 155 175 25 29 140 160 150 170 30 34 135 155 145 165 35 39 130 150 140 160 40 44 125 145 135 155 45 49 120 140 130 150 50 54 115 135 125 145 55 59 110 130 120 140 60 and over 105 125 115 135 Page 8 Herculean Home Gym Trainer Exercising Information Cool Down To decrease fatigue and muscle soreness you should also cool down by walking at a slow relaxed pace for a minute or so to allow your heart rate to return to normal Warm Up and Cool Down Exercises Hold each stretch for a minimum of ten seconds and then relax Repeat each stretch two or three times Do this before your Aerobic Exercise session and also after you have finished
25. ion build strength aid flexibility and co ordination The increase in exercise intensity and speed of repetitions is key to your success at this stage For intermediate exercise we recommend 3 4 sets of 8 exercises for the following reps on each of the Gym s training stations 15 REPS BENCH PRESS followed by LAT PULLDOWNS 10 REPS PEC DEC 15 REPS SHOULDER PRESS 15 REPS LEG CURLS 15 REPS LEG EXTENSIONS followed by ARM CURLS e Your rest interval between each set of reps should be 1 minute You should perform 3 4 SETS of each exercise Your exercise pace should be MEDIUM to FAST e The resistance weight settings should be in positions 3 6 e This exercise programme should take you approximately 35 40 minutes Follow this exercise programme with 5 minutes of proper cool down exercises ADVANCED TRAINING This is an open ended programme ideally performed not more than 4 times during the week preferably on alternate days This suggested routine is specifically for advanced users or those that are familiar with exercise routines The programme is designed to increase muscle mass and build strength The increase in exercise intensity resistance levels and speed of repetitions is key to your on going SUCCESS For advanced training we recommend 4 sets of the 9 exercises for the following reps on each of the Gym s training stations However at this stage you may want to concentrate on specific body parts
26. r DOMESTIC USE only for a period of 2 years from certified date of purchase During this period we have the right to a provide parts for the purchaser to effect repair b repair the product returned at the purchaserOs cost to our warehouse replace the product if it is deemed economical to do so This guarantee applies to the original purchaser only and is not transferable This guarantee does not cover wear and tear on upholstery or consumables This guarantee does not cover abuse or defects caused by storage or use outside those intended If you need to advise us of a defect with your product we may ask for proof of purchase To enable us to service your reguirement for replacement parts you must return the enclosed Guarantee Registration Card within 14 days of purchase Failure to do so may result in any claim for replacement parts or repairs being refused This does not affect your statutory rights as a consumer Customer Support Tel 0871 222 0881 or Fax 01535 637722 or Email beny benysports co uk CUSTOMER SUPPORT is open from 9 00am to 5 00pm from Monday to Friday Beny Sports Co UK Ltd Unit 8 Riparian Way The Crossings Cross Hills West Yorkshire BD20 7BW Page 4 Herculean Home Gym Trainer Before You Start Tools All V fit products are supplied with basic tools which will enable you to successfully assemble your product However you may find it beneficial to hav
27. so as you are now fully familiar with the workings of your Gym you should be able to structure an exercise programme to suit your own individual needs Any specific advice should be sought through specialist books 20 REPS BENCH PRESS followed by LAT PULLDOWNS 15 REPS PEC DEC 15 REPS SHOULDER PRESS 15 REPS LEG CURLS 20 REPS LEG EXTENSIONS followed by ARM CURLS 15 REPS LEG PRESS 10 SLOW REPS 2 SETS SIT UPS Your rest interval between each set of reps should be 1 minute You should perform 4 SETS of each exercise Your exercise pace should be MEDIUM to FAST The resistance weight settings should be in positions 4 6 This exercise programme should take you approximately 40 50 minutes e Follow this exercise programme with 5 minutes of proper cool down exercises Page 12 Herculean Home Gym Trainer Exercise Notes Herculean Home Gym Trainer Assembly Herculean Home Gym Trainer Page 14 Assembly MASTER PARTS amp ACCESSORY LIST PART No DESCRIPTION QTY PART No DESCRIPTION QTY MAIN COMPONENTS CAPS BUMPERS 1 MAIN FLOOR FRAME 1 48 1 ROUND CAP 15 2 FRAME STABILISER F 1 49 1 1 2 INT SQUARE CAP 3 3 FRAME STABILISER 1 50 1 1 2 EXT RUBBER SQUARE
28. t Washers 73 and 2 x M10 Nylon Locknut Nuts 79 Fit the Seat Brace 19 to the lower hole in the Front Upright with 1 x M10 x 70mm Hex Bolt 65 2 x M10 x 20mm od Flat Washers 73 and 1 x M10 Nylon Locknut Nut 79 Cap the front end of the Seat Support Frame 18 with 1 x 2 Int Square Cap 52 securing in place using a small amount of household adhesive if desired Align the Gym Backrest 38 with the Front Upright 5 and attach to using 2 x M10 x 65mm Hex Bolts 64 and 2 x od 20 x id 11mm Flat Washers 73 Fit the Gym Seat 39 to the Seat Support Frame 18 using 1 x M10 x 65mm Hex Bolt 64 and 1 x M10 x 20mm od Flat Washer 73 to the FRONT hole and 1 x M10 x 70mm Hex Bolt 65 and 1 x M10 x 20mm od Flat Washer 73 to the REAR hole bolting up through the top hole in the Seat Brace STAGE D at this point PART No DESCRIPTION 0 52 20 Int Square Cap 1 64 M10 x 65mm Hex Bolt 3 65 M10 x 70mm Bolt 2 66 x 75mm 2 73 M10 x 20mm od Flat Washer 10 79 M10 Nylon Locknut 3 Drawn to 1 2 scale Part No 52 CU Part No 73 Part No 79 Page 22 Herculean Home Gym Trainer Assembly bod i Pa f pe LOWE i mie M o 4 ki 3 P cw ys
29. ult with your doctor Frequent strenuous exercise should be approved your doctor and proper use of your V fit product is essential Please read this manual carefully before commencing assembly of your product or starting to exercise Please keep all children away from exercise products when in use Do not allow children to climb or play on them when they are not in use e For your own safety always ensure that there is at least 1 Metre of free space in all directions around your product while you are exercising Regularly check to see that all nuts bolts and fittings are securely tightened Periodically checking all moving parts for obvious signs of wear or damage Clean only with a damp cloth do not use solvent cleaners If you are in any doubt do not use your V fit product but contact CUSTOMER SUPPORT by any of the means listed on the opposite page Before use always ensure that your V fit product is positioned on a solid flat surface If necessary use a rubber mat underneath to reduce the possibility of slipping in use Always wear appropriate clothing and footwear such as training shoes when exercising Do not wear loose clothing that could become caught or trapped during exercise Storage and Use Your V fit product is intended for use in clean dry conditions You should avoid storage in excessively cold or damp places as this may lead to corrosion and other related problems that are outside our control Weight Limit Your
30. x M10 x 65mm Hex Bolts 64 4 x M10 x 20mm od Flat Washers 73 and 2 x M10 Nylon Locknuts Nuts 79 Cap the exposed open ends of the Top Frame with 3 x 2 Int Square Caps 52 securing in place using a small amount of household adhesive if desired ASSEMBLY ACCESSORIES PART No DESCRIPTION QTY 52 Square ex e To E Rr E 3 64 M10 x 65mm Hex 2 65 M10 x 70mm Hex Bolt 2 73 M10 x 20mm od Flat Washer 6 74 M10 x 38mm od Flat Washer 2 79 M10 Nylon Locknut 4 Drawn 1 2 scale Part No 52 0 SOM Part No 79 U Part No 74 Part No 73 Page 18 Herculean Home Gym Trainer Assembly Page 19 Herculean Home Gym Trainer Assembly INSTRUCTIONS STAGE C 11 Fit2xM12x 29mm od Metal Bushes 85 to the holes on either side of the Top Frame 7 and then assemble the Press Frame 10 to the Top Frame 7 with 1 x M12 x 125mm Hex Bolt 69 2 x M12 x 24mm od Flat Washers 75 and 1 x M12 Nylon Locknut 80 12 Fit 2 x M12 x 29mm od Metal Bushes 85 to the large holes in each Pec Arm 13 and 14 and assemble each Pec Arm to the Press Frame 7 using 1 x M12 x 70mm Hex Bolt 67 2 x M12 x 24mm od Flat Washers 75 and 1 M12 Nylon Locknut 80 Align the Pec Arms by fitting a Arm Lock Pin 90 to the inn
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