Pro Power Bench, Lat & Curl Assembly & Manual
Contents
1. 19 STEP 5 Attach the leg developer 7 into the brackets located on the front stabilizer bar 3 Fasten together with bolt 20 washers 26 and nylon locknut 28 Complete by placing spring clip 36 on the weight tube STEP 6 Place incline decline adjustment bar 8 between uprights 1 2 as shown STEP 7 Attach backrest support bars 9 onto main seat support 5 as shown Then attach backrest 13 to the support bars 9 by using bolts 23 as shown STEP 8 Attach seat 14 to main seat support 5 with bolts 23 as shown 20 STEP 9 Attach curl pad 15 to curl post 10 by using bolts 55 Then align and insert entire piece into the opening on the top of the front stabilizer bar 3 secure by using knob bolt 39 as shown STEP 10 Insert pad tubes 12 through leg developer 7 then attach foam rollers 16 to either side as shown 21 STEP 11 Attach spring clips 36 onto weight holder Slide weight holder 47 onto the middle frame 45 Then attach the three piece lat frame together by using bolts 25 washers 26 and locknuts 28 Drag the top cable 49 through the grooves on the pulley wheel 51 as shown Then place into the spacing located on the lat bar s top frame 44 Secure it s position by using bolt 21 washers 26 bushings 53 and locknut 28 Once pulley is secure use carabiner clips 50 on either end of the pulley cable to attach lat bar 48 and weight2. 4 1 Sege ee A Tr d fe Zeite gl Van nf EI 4 Pro Power Bench Lat amp Curl Assembly amp Manual Please ensure that you read this manual carefully before attempting to assemble or use your new product and retain it for future reference TABLE OF CONTENTS BEFORE YOU START ee ae ee 4 a e re EXERGISE INFORMATION zes a ae swale 6 12 ACCESSORY 13 ACCESSORY PART LIST Eee 14 WARNING DECAL PLACEMENT cccceeeeee cece eens nenn nenn nenn nen 15 BENCH OVERVIEW amp DIMENGIONG occ eee eee eae 16 FARLODED VIEW 0 17 PARTO LOST 0 Aa 18 ASSEMBLY E 19 22 EXERCISE GUIDELINE Sis seien aaa 23 24 Before You Start 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
3. 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 Before you undertake any programme of exercise that will increase cardiovascular activity please be sure to consult with your doctor Frequent strenuous exercise should be approved by your doctor and proper use of your 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 D Parents and others in charge ofthe children should be aware oftheir responsibility because the natural play instinct and the fondness ofexperimenting ofchildren can lead to situations and behavior for which the training equipment is not intended If children are allowed to use the equipment their mental and physical development and above all their temperament should be taken into account They should be controlled and instructed to the correct use of the equipment The equipment is under no circumstances suitable as a
4. e We 45 PFM62A0W 27 Lat Bar Midde Frame 1 no 46 PFM6240W 28 Lat Bar Bottom Frame 1 no a7 Prme2aow 2e WeightHolder 71 no as PrvseowatalcasBan Mai ONO eme Topcase Sst e 2 N 1 N 3 PFM2240 24 M6 x 38mm Bolts 8 0 PFMG3008 13 3 Pulley 1 0 5 PFM6240W 33 M5 x 15mm Bolts PRK3B 05 38mm Square Inner Cap es Yes Yes No Yes Yes No N No Yes No gt wesch wesch 27 PFM2006 27 M8 Washers 4 27 4 PFM2240 23 M6 x 15mm Bolts 28 PRK1 05 M10 Nylon Locknuts 12 N 56 PFM6240W 32 33 4mm Square Inner Caps 1 ee TT o O D n ASSEMBLY STEP 1 Insert left and right safety hook 40 41 into left and right upright 1 2 Secure their placement by screwing on nuts 43 STEP 2 Attach cross brace 4 to right upright 2 using bolts 18 right support plate 17 washers 26 and locknut 28 Attach cross brace 4 to left upright 1 using bolts 18 left support plate 11 washers 26 and locknut 28 STEP 3 Attach front stabilizer bar 3 to angle support 6 by using bolt 22 and washer 27 Next attach mainseat support 5 to front stabalizer bar 3 using bolts 22 and washers 27 to secure STEP 4 Align main seat support 5 with angle support 6 as shown Then place together onto cross brace 4 Secure parts together by inserting carriage bolts 19 through 6 5 4 and tighten with washers 26 and nylon locknuts 28
5. 5 to 10 minutes of stretching Include stretches for both your arms and legs Move slowly as you stretch and do not feeling exhausted See the muscle chart below to find the names of the muscles The repetitions in each set should be performed smoothly and without pausing The exertion stage of each repetition should last about half as long as the return stage Proper breathing is important Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath 24 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 List the date the exercises performed the resistance used and the numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rh
6. 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 Inner Thigh Stretch Sit on the floor and pull your legs foward 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 Hamstring Stretch Sit on the floor with your right leg extended and place your left foot flat against the nght 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 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 infury may result Week 1 8 2 Exercise 4 minutes at A Warm Up 5 10 Minutes Coo Down 5 Minutes Exercise 2 minutes at A Exercise siowly 1 minute Week 3 amp 4 Exercise 5 minutes at A Warm Up 5 10 Minutes Rest 1 minute Coo Down 5 Minutes Exercise 3 minutes at A Exercise slowly 2 minutes Week 5 amp 6 Exercise 6 minutes at A Warm Up 5 10 Minutes eae a Coo Down 5 Minutes ercise 4 minutes Exercise slowly 3 minutes Week 7 amp 8 Exercise 5 minutes at A Warm Up 5 10 Minutes rn Coo Down 5 Minutes ercise lt minute
7. week Exercising in your Target Zone To ensure that your heart is working in its exercise target zone you need fo be able fo fake your pulse Ifyou 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 the index and middie fingers Simply count the number of beats you feel in 0 seconds and then multiply by six fo gef 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 leve 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 29 29 90 84 39 39 40 44 45 49 50 54 55 59 DU and over 145 165 140 160 135 155 130 150 125 145 120 140 115 135 110 130 105 125 199 5 150 0 145 165 140 160 135 155 130 150 125 145 120 140 115 135 Exercising Information 6001 Down To decrease fatigue and muscle soreness you shoul
8. ble 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 7 minute You should perform 4 SETS of each exercise Your exercise pace should be MEDIUM to FAST This exercise programme should take you approximately 40 50 minutes Follow this exercise programme with 5 minutes of proper coo down exercises DN A 2 Exercise Notes Use this space to record your own exercise routine results Assembly ACCESSORY FITMENT LIST The are all the accessories you will need to complete the assembly of your product The following accessories are supplied in a pack and should be checked before attempting assembly Item 18 Item 19 Item 20 M10 x 80mm Carriage Bolts M10x 60mm Carriage Bolts M10 x 75mm Bolt Qty 4 Qty 2 Qty 1 Item 22 M8 15mm Bolts Qty 4 Item 21 M10 x 55mm Bolt Qty 1 Item 23 Item 55 Item 36 M6 x 38mm Bolts M6 x 15mm Bolts Qty 3 Qty 8 Qty 2 Zar 3 Sy A Item 53 Item 28 Item 27 Qty 2 M10 Nylon Locknuts M10 Washers M8 Washers Qty 12 Oty 18 Qty 4 Assembly C The are all the accessories you will need to complete the assembly
9. children s toy 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 product but contact CUSTOMER SUPPORT by any of the means listed on the opposite page Before use always ensure that your product is positioned on a solid flat surface lf necessary use a rubber mat undemeath 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 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 product is suitable for users weighing 242lbs 17 2 stone 110kg or less Each station has maximum weight limits as below Bench Press Flat Incline up to 200kg including user amp weights Leg Extension 35kg Squat Stands where fitted 60kg with 35kg on the Leg Extension to balance Lat Tower where fitted 30kg Maximum Training Weight The product is des
10. d also cool down by walking at a slow relaxed pace for a minute or so to allow your heart rate to return fo 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 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 fo 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 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 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 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 wall Keeping the rear leg straight so that the calf and Side Stretch Achilles tendon are stretched hold for 5 seconds Repeat with the other leg Open both arms to the side and gently lift them Repeat 2 3 times above your
11. er 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 WORKING OUT Each workout should include 6 to 10 different exercises Select exercises for every major muscle group emphasizing areas that you want to develop most To give balance and variety to your workouts vary the exercises from session to session Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program This requires moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you 29 Cross Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a balanced program is e Plan strength training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an exercise cycle or an elliptical exerciser on Tuesday and Thursday eRest from both strength training and aerobic exercise for at least one full day each week to give you
12. holder 47 as shown STEP 12 Then align and insert entire piece into the opening on the top of the front stablizer bar 3 secure by using knob bolt 39 as shown 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 per formed 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 to20 repetitions as possible without discomfort Rest for1 minute after each set Work your muscles by completing more sets rath
13. igned to support a maximum user weight of 110kg and a maximum total weight of 200kg Do not place more than 50kg including a barbell and weights on the weight rests Do not place more than 15kg on the leg extension weight support Do not place more than 20kg on the lat weight holder External Load Weight Plate The product is designed for regular weight plates of 25mm or 1 inch bore size and the maximum outer diameter less than 300mm When adding Weight plates to the weight support of leg extension secure weight plate with weight retainer clip Conformity This product conforms to BS EN957 PARTS 1 and 2and 4 Class H HOME USE Class C It is NOT suitable for therapeutic purposes Exercising Information Beginning How you begin to exercise will vary from person to person If you have not exercised for a ong 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 emoy fife 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
14. ions e Assembly requires two people e For help identifying small parts see the PART IDENTIFICATION CHART e Tighten all parts as you assemble them unless instructed to do otherwise e As you assemble the weight bench make sure all parts are oriented as shown in the drawings drawing below and familiarize yourself with the parts that are labeled Lat Bar Lat Bar Frame Weight Rests Safety Hook Weight Holder Cross Brace Angle Support Seat Cushion Front Stabilizer Bar e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Grease and the following tools not included may be required for assembly 0 a Dn mem E Ti 1 hi e Two adjustable wrenches Ei e One hammer e One standard screwdriver e One Phillips screwdriver 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 16 Te A Dr EXPLODED VIEW 0 mann PARTSLIST o PrMe2s0w 06 Angle Support 11 no ae 02608 25mm Round Angled Cap 1 Yes 135 Pruezaow20 Plastic Bushing 11 Yes Ca Pruszaowos Inoime Decine Adjustment Bar 1 No 96 PFMSBOWA29 1 8 e 38 Prm22e0 32 25mm Square inner Caps 4 Yes 1 O 12 PFM6240W 12 Pad Tubes 2 No 40 PFM6240W 24 Left Safety Hook We
15. ld 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 sefs of 8 exercises for the following reps on each of the Gym s training stations lo 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 Your rest interval between each set of reps should be 7 minute You should perform 3 4 SETS of each exercise Your exercise pace should be MEDIUM to FAST This exercise programme should take you approximately 35 40 minutes Follow this exercise programme with 5 minutes of proper coo 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 Ihe 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 af this stage you may want fo concentrate on specific body parts so as you are now fully familiar with the workings of your Gym you should be a
16. of your product The following accessories are supplied in a pack and should be checked before attempting assembly item 2 Qty 1 Item 7 Qty 1 item 47 Qty 1 Qty 4 Q Item 14 Qty 1 yo own S N item 17 D 5 Item 5 5 Qty 2 Item 40 Item 41 Qty 1 Item 10 Qty 1 Qty 1 Qty 1 gt N item 6 item 6 Item 8 Ss ay 4 Qty 1 Qty 1 14 WARNING DECAL PLACEMENT The decals shown here have been placed on The weight bench A WARNING Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine Keep body clothing and hair free and clear of all moving arts Replace label if damaged illegible or removed AWARNING Keep hands and fingers clear of 15 For your benefit read this manual carefully Before reading further please look at the before using the weight bench ASSEMBLED DIMENSIONS Height 91 7 in 233 cm Width 43 3 in 110 cm Depth 69 7 in 177 cm Uprights Incline Decline Adjustment Bar Backrest Cushion Curl Pad Leg Developer ID Sal 4 RY TOOLS NEEDED 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 Before beginning assembly carefully read the following information and instruct
17. omboideus upper back Posterior Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf A B C D F G H l J K L M N O H Q R S T U V W X 4 Deise gl wur a Retailer ARG Retailer address 489 499 Avebury Boulevard Saxon Gate West Central Milton Keynes Bucks MK9 2NW 295
18. r body time to regenerate The combination of strength training and aerobic exercise will reshape and strengthen your body plus develop your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets completed is an individual matter It is important to avoid overdoing it during the first few months of your exercise pro gram You should progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time while exercising stop immediately and begin cooling down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important factors in any exercise program WARMING UP Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Warming up prepares your body for more strenuous exercise by increasing circulation raising your body temperature and delivering more oxygen to your muscles Rest for a short period of time after each set The ideal resting periods are e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning workout e 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
19. rt slowly and gradually increase the intensity reps and sets BEGINNERS PROGRAMME This 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 fo 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 Gyms 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 This exercise programme should take you approximately 20 minutes Follow this exercise programme with 5 minutes of proper cool down exercises 10 Exercising Information INTERMEDIATE EXERCISE This is a slightly longer programme which we suggest you use for the next 6 8 weeks fo 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 definition bui
20. s Exercise slowly 1 minute Exercise 4 minutes at A Exercise slowly 3 minutes Week 9 amp beyond Exercise 5 minutes at A Warm Up 5 10 Minutes 0 Coo Down 5 Minutes 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 individuals needs 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 Le 1 setof 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 Exercise regularly do not skip workouts as consistency is the first key to success Do not be afraid perspire a ie 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 Sta
21. 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 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 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 fen minutes of stretching before starting your workout fo prevent muscle Strains pulls and cramps Aerobic Exercise Session Those new to exercise should exercise no more than every other day fo 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
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