Reebok Fitness RBBE0787.0 User's Manual
Contents
1. a belly I o M8 x 80mm Screw 13 lt M10 Nylon Locknut 19 ASSEMBLY Make Assembly Easier Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by almost anyone By setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the fol lowing information and instructions e To hire an authorized service technician to assemble the weight bench call 1 800 445 2480 e Assembly requires two persons e Make sure that there is enough clearance to walk around the weight bench as you assemble it Before beginning assembly make sure that you have read and understand the information in the box above Orient the Front Leg 2 as shown Attach the Front Leg to the Frame 1 with two M8 x 68mm Bolts 16 two M8 Washers 20 and two M8 Nylon Locknuts 24 Do not tighten the Nylon Locknuts yet Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Tighten all parts as you assemble them unless instructed to do otherwise As you assemble the weight bench make sure all parts are oriented as shown in the drawings For help identifying small parts use the PART IDENTIFICATION CHART on page 5 Assembly requires only the included tools Assembly may be more convenient if you have a socket set a2. 7 Insert the Pin 9 into the Frame 1 and through an adjustment hole in the Pivot Bracket 6 Then attach the Pin Tether 9 to the Frame 1 with an M4 x 12mm Self tapping Screw 17 8 Attach the Seat 8 to the Frame 1 with two M6 x 35mm Screws 15 and two M6 Washers 21 9 Make sure that all parts are properly tight ened before you use the weight bench ADJUSTMENT The weight bench is designed to be used with your own weight set not included The steps below explain how the weight bench can be adjusted See EXERCISE GUIDELINES on page 11 for important exercise information and refer to the accompanying exercise guide to see the correct form for several exercises 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 immediate ly The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ADJUSTING THE BACKREST The Backrest 7 can be used in a declined posi tion a level position or any of three inclined posi tions To adjust the Backrest first remove the Pin 9 from the Frame 1 Move the Backrest to the desired position and reinsert the Pin into the Frame and an adjustment hole in the Pivot Bracket 6 AWARNING Make sure that the Pin 9 is fully inserted through the Frame 1 and the Pivot Bracket 6
3. Adjustment Holes 10 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 mus cles will continually adapt and grow as you progres sively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways e by changing the amount of resistance used e 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 mod erate percentage of their capacity Select a moderate amount of resistance and increase the number of rep etitions 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 com pleting more sets rather than by using high amounts of resistance Weight Loss To lose weight use a low amount of resistance and increase the
4. It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions The weight bench is intended for home use only Do not use the weight bench in a com mercial rental or institutional setting Keep the weight bench indoors away from moisture and dust Place the weight bench on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around the weight bench to mount dismount and use it Inspect and properly tighten all parts regular ly Replace any worn parts immediately 10 11 Make sure that the pin is fully inserted before the weight bench is used Keep children under age 12 and pets away from the weight bench at all times Wear appropriate clothes while exercising Always wear athletic shoes for foot protec tion while exercising The weight bench is designed to support a maximum user weight of 300 Ibs 133 kg and a maximum total weight of 400 Ibs 181 kg Do not use the weight bench with more than 100 Ibs 45 kg of weight Note The weight bench does not include weights If you feel pain or dizziness while exercising stop immediately and cool down Use the weight bench only as described in this manual BEFORE YOU BEGIN Thank you for selecting the new REEBOK 95 AXB weight bench The weight bench is designed to be used with your own weights to develop the major mus cles of your
5. 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 bal anced 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 on Tuesday and Thursday e Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the appropriate length of time for each workout and the numbers of repetitions and sets to complete is an individual matter Avoid overdoing it during the first few months of your exercise program Progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness while exercising stop immediately and cool 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 rais
6. see the front cover of this manual e the key number and description of the part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center products used for commercial or rental purposes or products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or damages with respect
7. to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 257356 RO607A Printed in China 2007 ICON IP Inc
8. upper body For your benefit read this manual carefully before using the weight bench If you have questions after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The ASSEMBLED DIMENSIONS Height 34 in 86 cm Width 19 in 48 cm Depth 47 in 119 cm Weight 50 Ibs 23 kg model number and the location of the serial number decal are shown on the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the weight bench at www reebokservice com registration Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Backrest Pin Dumbbell Tubes Front Leg Pivot Bracket PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses by each drawing is the key number of the part from the PART LIST near the end of this manual Important Some small parts may have been preattached If a part is not in the hardware kit check to see if it has been preattached cy Cr M4 x 12mm Self tapping Screw 17 M6 Washer 21 M6 x 35mm Screw 15 M10 x 190mm Bolt 14 M8 Washer 20 M8 x 38mm Bolt 18 M8 Nylon Locknut 24 M8 x 63mm Bolt 16
9. Reeb Ok SS AB Model No RBBE0787 0 Serial No Write the serial number in the USER S MAN UAL space above for reference y SS Serial Number Decal under seat QUESTIONS As a manufacturer we are committed to providing com plete customer satisfaction If you have questions or if a part is damaged or missing PLEASE DO NOT CONTACT THE STORE For assistance contact our Customer Service Department CALL TOLL FREE 1 877 994 4999 Mon Fri 6 a m 6 p m MST Sat 8 a m 4 p m MST ON THE WEB www reebokservice com 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manu al for future reference TABLE OF CONTENTS WARNING DECAL PLACEMENT Lie n a eiii a i 2 IMPORTANT PRECAUTIONS vicio once tener RARA A RI 3 BEFORE YOU BEGIN voca sr a a eee Fede deed Oe ane ie Le 4 PART IDENTIFICATION CHART icosriaia sens reja a Ph eee Roe Mee Deen a eee nes 5 ASSEMBLY icon na cee ee jee e begat sponge ag bie A ad Cee RI eo 6 ADJUSTMENT vic seria e eR me dees a Were AR aE al aS eed aia a A 10 EXERCISE GUIDELINES iii ty Pano eee hea Ge n Pee oe et 11 PARTLIST casacas She E Ro at OEE e He Dena a a See Eee do 14 EXPLODED DRAWING opi LE beeen ale dee be eh oo weeded gan aw Bde amp 15 ORDERING REPLACEMENT PARTS ciar ali chee thee a Back Cover LIMITED WARRANTY ooo tebe dese a RR ae he eked Ce ee ee a Back Cover WARNING DECAL PLACEMENT The decals sh
10. e e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning work out 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 5 to 10 minutes of stretching Include stretches for both your arms and legs Move Wf hi MANS AG Y YW y NS SS slowly as you stretch and do not 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 achiev ing 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 t
11. high Trapezius upper back Rhomboideus 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 XESCAVNDOVOZENACTIONMUON gt NOTES PART LIST Model No RBBE0787 0 RO607A Key No Qty Description Key No Qty Description 1 1 Frame 15 6 M6 x 35mm Screw 2 1 Front Leg 16 4 M8 x 63mm Bolt 3 1 Rear Stabilizer 17 1 M4 x 12mm Self tapping Screw 4 1 1 x 2 Inner Cap 18 5 M8 x 38mm Bolt 5 2 Backrest Frame 19 1 M10 Nylon Locknut 6 1 Pivot Bracket 20 8 M8 Washer 7 1 Backrest 21 6 M6 Washer 8 1 Seat 22 6 Bushing 9 1 Pin Tether 23 2 Spacer 10 2 Dumbbell Tube 24 9 M8 Nylon Locknut 11 4 Round Outer Cap il User s Manual 12 2 1 Square Inner Cap ij Exercise Guide 13 4 M8 x 80mm Screw il Grease Packet 14 1 M10 x 190mm Bolt Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated 14 EXPLODED DRAWING Model No RBBE0787 0 R0607A 15 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to pro vide the following information when contacting us e the model number and serial number of the product see the front cover of the manual e the name of the product
12. ing your body temperature and deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es 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 workout to workout 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 feeling exhausted On the exercise guide accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affected Refer to the muscle chart on the next page 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 stage Never hold your breath 11 Rest for a short period of time after each set The ideal resting periods ar
13. own here have been applied in the locations shown If a decal is missing or illegible call the telephone number on the front cover of this manual and request a free replacement decal Apply the decal in the location shown Note The decals may not be shown at actual size AWARNING AWARNING User Weight Max 300 LBS e Misuse of this machine may result in serious injury Weight Crutch Max 110 LBS e Read user s manual prior to use and follow all warnings Leg Developer Max 50 LBS and instructions Weight Carriage Max 110 LBS e Do not allow children on or around machine Chest Fly Per Arm Max 30 LBS e Keep body clothing and hair free and clear of all moving parts Product may not offer all listed exercises e Replace label if damaged illegible or removed REEBOK and the Vector Logo 42 are registered trademarks and service marks of Reebok This product is manufactured and distributed under license from Reebok International 2 IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on the weight bench before using the weight bench ICON assumes no responsibility for personal injury or property damage sustained by or through the use of the weight bench Ue Before beginning any exercise program con sult your physician This is especially impor tant for persons over the age of 35 or per sons with pre existing health problems
14. set of open end or closed end wrenches or a set of ratchet wrenches Attach the Rear Stabilizer 3 to the Frame 1 with two M8 x 63mm Bolts 16 two M8 Washers 20 and two M8 Nylon Locknuts 24 Do not tighten the Nylon Locknuts yet Attach a Dumbbell Tube 10 to the Rear Stabilizer 3 and the Front Leg 2 with two M8 x 80mm Screws 13 and two M8 Washers 20 Do not tighten the Screws yet Attach the other Dumbbell Tube 10 in the same way Tighten the four M8 x 80mm Screws 13 See steps 1 and 2 Tighten the four M8 Nylon Locknuts 24 Orient the Pivot Bracket 6 as shown and attach it to the Backrest Frames 5 with four M8 x 38mm Bolts 18 and four M8 Nylon Locknuts 24 Do not tighten the Nylon Locknuts yet 5 6 Attach the Backrest 7 to the Backrest Frames 5 with four M6 x 35mm Screws 15 and four M6 Washers 21 Do not tighten the Screws yet Insert the Pivot Bracket 6 into the slot in the Frame 1 Attach an M8 x 38mm Bolt 18 two Spacers 23 and an M8 Nylon Locknut 24 to the last hole in the Pivot Bracket Apply some of the included grease to an M10 x 190mm Bolt 14 Attach the Backrest Frames 5 to the Frame 1 with the Bolt and an M10 Nylon Locknut 19 Do not overtighten the Nylon Locknut the Backrest Frames must pivot easily See step 4 Tighten the four M8 Nylon Locknuts 24 See step 5 Tighten the four M6 x 35mm Screws 15
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