Argos Opti 619/3588 Owner's manual

Issue 1 -15/10/15
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 6402020
http://www.argos-support.co.uk/
Assembly & User Instructions - Please keep for future reference
Important –Please read these instructions fully before assembly or use
Opti Bench with 30KG Weights
619/3588

1
1
Contents
Safety Information
2
Components - Parts
3-4
Components –Fixings
5
Assembly Instructions
6-10
Pro Fitness Bench Exercise Guide
11-12
Exercising Information
13-16
Before you start
13
Muscle chart
14
Warming up and cooling down
Exercises
15-16
Care and Maintenance
17
Exploded Parts Diagram
18
Parts List
19
Guarantee
1

To reduce the risk of serious injury, read the entire manual before you assemble or operate the Pro Fitness
Bench. In particular, note the following safety precautions.
Assembly
•Check you have all the components and tools
listed in the parts list, bearing in mind that, for ease
of assembly, some components are pre-assembled.
• Keep children and animals away from the exercise
area, small parts could pose a choking hazard if
swallowed.
•Make sure you have enough space to layout the
parts before starting.
• Assemble the item as close to its final position (in
the same room) as possible.
• The product must be installed on a stable and
level surface.
• Dispose of all packaging carefully and responsibly.
Use
•Keep unsupervised children away from the
equipment.
•Injuries to health may result from incorrect or
excessive training.
• If any of the adjustment devices are left
projecting, they could interfere with the user’s
movement.
•It is the responsibility of the owner to ensure that
all users of this product are properly informed as to
how to use this product safely.
•This product is intended for domestic use only.
Do not use in any commercial, rental, or institutional
setting.
•Before using the equipment to exercise, always
perform stretching exercises to properly warm up.
•If the user experiences dizziness, nausea, chest
pain, or other abnormal symptoms stop the
workout and seek immediate medical attention.
•Only one person at atime should use the
equipment.
•Keep hands away from all moving parts.
•Always wear appropriate workout clothing when
exercising. Do not wear loose or baggy clothing,
as it may get caught in the equipment. Wear
trainers to protect your feet while exercising.
•Do not place any sharp objects around
the equipment.
•Disabled persons should not use the equipment
without aqualified person or doctor in
attendance.
• Keep this equipment indoors, away from
moisture and dust. Do not put the equipment in a
garage, outbuilding, covered patio, or near water.
• If children are allowed to use the equipment
under supervision, their mental and physical
development 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 toy.
•This product is suitable for a maximum user
weight of: 100kgs.
•Maximum capacity on uprights: 50kgs(Including
bar and weights)
•This product is fit for 1" weight plates.
•This product conforms to: (BS EN ISO 20957-1,
and EN957-4) class (H) - Home Use - Class (C).
Warning: Parents and others in charge of children
should be aware of their responsibility because the
natural play instinct and the fondness of
experimenting of children can lead to situations and
behavior for which the training equipment is not
intended.
Warning: Before beginning any exercise program, consult your Doctor. This is especially
important for persons over the age of 35 or persons with pre-existing health problems. You
MUST read all instructions before using any fitness equipment. Argos and its associates assumes
no responsibility for personal injury or property damage sustained by or through the use of this product.
Safety Information
2
Important –Please read fully before assembly or use

MUST read all instructions before using any fitness equipment. Argos assumes no responsibility for
personal injury or property damage sustained by or through the use of this product.
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 46 kg (including weight plates). Footprint of the product is 120 cm ×120 cm.
Components - Parts
If you have damaged or missing parts, please
call the Customer Helpline:0345 640 2020.
Please check you have all parts listed below
1
2
4
5
6
7
8
9
10
3
3
Upright Support x 2
Cross Beam x 1
Bracket x 1
Main Support Frame x 1
Front Stabilizer x 1
Arm Curl Pad Support x 1
Diagonal Support x 1
Backrest Support x 2
Adjustable Rod x 1
Φ8x90 Lock pin x 2

Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully
before contacting Argos regarding any missing components.
4
Components - Parts
If you have damaged or missing parts, please
call the Customer Helpline:0345 640 2020.
Lock knob ×1
Backrest pad ×1
Seat pad ×1
Arm curl pad ×1
Spring collar ×2
Weight bar ×1
5KG Weight plate ×6
Please check you have all parts listed below
11
12
13
14
15
24
23

Note: Some of thesmaller components may be pre-fitted to thelarger components. Please check carefully
before contacting Argos regarding anymissing components. Please prepare an adjustable spanner by
yourself when you are intend to assemble this machine.
Components - Fixings
5
Please check you have all fittings listed below
M8 ×50mm Carriage bolt ×6
M8 ×18mm Allen bolt × 6
16
17
18
21
20
19
22
M6 ×38mm Allen bolt ×4
M6 ×16mm Allen bolt ×4
M8 Aircraft nut ×8
8mm Washer ×14
6mm Washer ×8
4mm Allen wrench ×1
5mm Allen wrench ×1

Assembly instructions
6
Step 1
Connect the Cross beam (2) to the Upright supports (1),securing with 4 x M8 x 50mm Carriage bolts
(16), 4 x 8mm Washers (21) and 4 x M8 Nuts (20).

Step 2
a. Attach the Main support frame (4) to the Cross beam (2), fix using 1 x Bracket (3), 2 x 8mm Washer
(21),2x M8 x 50mm Carriage bolt (16),and 2 x M8 Nuts (20).
b. Attach the Front stabilizer (5) to the Main support frame (4), fix using 2 x M8 x 18mm Allen bolt (17),4
x 8mm Washers (21) and 2 x M8 Nuts (20).
c. Attach the Diagonal Support (7) to the Main support frame (4) and Front stabilizer (5),fix using 2 x M8 x
18mm Allen bolt (17) and 4 x 8mm Washers (21).
Assembly instructions
7
C:

a. Insert the Adjustable Rod (9) into the hole of the Upright support (1).
b. Attach the 2 x Backrest supports (8) on the Main support frame (4) sleeve, place the Backrest pad
(12) on the 2 x Backrest supports (8), secure with 4 x 6mm Washers (22) and 4 x M6 x 38mm Allen
bolt (18).
c. Fixing the Seat pad (13) on the Main support frame (4) with 4 x M6 x 16mm Allen bolt (19),4 x 6mm
Washers (22) .
Step 3
8
Assembly instructions

Assembly instructions
a. Lock the 6 x 5Kg Weight plates (24) on the Weight bar (23) using 2 x Spring collors (15).
b. Put the Weight bar (23) on the Upright supports (1), and then lock it with 2 x Lock pins (10).
c. Insert the Arm Curl pad support (6) into the Front Stabilizer (5), and secure with the Lock knob (11).
Then attach the Arm Curl Pad (14) to the Arm Curl pad support (6) using 2 x M8 x 18mm Allen Bolts
(17) and 2 x 8mm Washers (21).
Step 4
9

Free area shall be not less than 0.6m greater than the training area in the directions from which the
equipment is accessed. The free area must also include the area for emergency dismount. Where
equipment is positioned adjacent to each other the value of the free area may be shared. Keep
unsupervised children away from the equipment.
Free Area and Training Area
10

11
Important:
When working out, exhale while lifting and inhale whole returning to the start position in a slow and
controlled manner.
Read all 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.
Any clips must be closed completely before using this equipment.
Children are not permitted to use this equipment.
Before beginning any exercise programme it is suggested to have a complete medical examination and
to obtain your doctor’s approval of your exercise/conditioning programme.
We recommend that you always exercise with a partner or someone who can assist you in case the
weights become too heavy for you to lift on your own.
Always warm up your muscles before exercising. Prepare your body with easy stretching (without bouncing)
and light cardio exercise for several minutes.
Pro Fitness Bench Exercise Guide
Using the pro Fitness bench
Flat Bench Press
Developing the Pectoral muscles
We recommend you have a spotter to assist
when performing this exercise. Select the desired
weight. With the backrest in the flat position. Lie
on your back with you feet on the floor. Grasp the
barbell at shoulder width distance and carefully
remove it from the crutch. Lower the barbell until
it touched your mid chest position. Raise to the
starting position in a slow and controlled manner
and repeat the exercise.
Beginners: 10 REPS with no weights
Intermediate: 20 REPS with light weights
Advanced: 20 REPS /2–4 sets with gradually
increasing weights.
Incline Bench Press
Developing the Pectoral muscles
We recommend you have a spotter to assist
when performing this exercise. Select the desired
weight. With the backrest in the incline position.
Lie on your back with you feet on the floor. Grasp
the barbell at shoulder width distance and
carefully remove it from the crutch. Lower the
barbell until it touched your mid chest position.
Raise to the starting position in a slow and
controlled manner and repeat the exercise.
Beginners: 10 REPS with no weights
Intermediate: 20 REPS with light weights
Advanced: 20 REPS /2–4 sets with gradually
increasing weights.
11

12
Opti Bench Exercise Guide
Preacher Biceps Curl
Developing the Biceps muscle
Select the desired weight. Place both feet on the
floor. Lean forward and position both upper arms
on the preacher pad for support. Grasp the ball
bell at the elbows, with your upper arms still on
the preacher pad. Return to the starting position
in a slow and controlled manner and repeat the
exercise.
Biceps curls can be conducted using a barbell for
both arms or one arm at a time using dumbbell
weights.
Beginners: 10 REPS with no weights
Intermediate: 20 REPS with light weights
Advanced: 20 REPS/2–4 sets with gradually
increasing weights.
Decline Bench Press
Developing the Pectoral muscles
We recommend you have a spotter to assist
when performing this exercise. Select the desired
weight. With the backrest in the decline position.
Lie on your back with you feet on the floor. Grasp
the barbell at shoulder width distance and
carefully remove it from the crutch. Lower the
barbell until it touched your mid chest position.
Raise to the starting position in a slow and
controlled manner and repeat the exercise.
Beginners: 10 REPS with no weights
Intermediate: 20 REPS with light weights
Advanced: 20 REPS /2–4 sets with gradually
increasing weights.

85% to Max
65% to 85%
55% to 65%
Up to 55%
Before starting to exercise
How you begin your exercise program depends on 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;
increase a few repetitions per workout.
However, your aerobic fitness will improve over thenext six to eight weeks. Don’tbe discouraged if it takes
longer. It’simportant to work at your ownpace.
Please remember these essentials:
•Have your doctor review your training anddiet programs to advise youof aworkout routine youshould adopt.
•Begin your training program slowly with realistic goals.
•Monitor your pulse frequently. Establish your target heart rate based on your ageandcondition.
•Setup your equipment on aflat even surface with adequate training area, as prescribed in this manual.
Exercise intensity
To maximize thebenefitsof exercising, it is important to exercise at an appropriate intensity. Theintensity
level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should
be maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known as
your target zone. You canfind your target zone in thetable below.
200
180
160
140
120
100
80 25 30 35 40 45 50 55 60 70
Age
During thefirst fewmonths of your exercise programme,keep your heart rate nearthelowendof your target
zone as you exercise.After a few months, your heart rate can be increased gradually until it is near the middle of
your target zone as youexercises.
To measure your heart rate, stop exercising but continue moving your legs or
walking around andplace twofingers on your wrist. Takeasix-second heartbeat
count andmultiply theresults by 10 to find your heart rate. Forexample, if your
six - second heartbeat count is 14, your heart rate is 140 beats per minute.
(Asix-second count is used because your heart rate will drop rapidly when you
stop exercising.)Adjust the intensity of your exercise until your heart rate is at the
proper level.
Cardiovascular
performance
Intermediate aerobic
Effective fat burning
Exercising Information
Before you start
13
Beats per minutes (bpm)

Aerobic Exercise
Aerobic exercise improves thefitness of your lungs andheart -your body’smost important muscle. Aerobic
exercise fitness is promoted by anyactivity that uses your large muscles (arms, legs,or buttock, forexample).
Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise
routine.
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 exercise routine process. Weight training helps tone, build and
strengthen muscle. If youareworking above your target zone, you maywant to do alesser amount of reps.
As always, consult your doctor before beginning any exercise program.
Targeted Muscle Groups
The exercise routine that is performed on the Pro Fitness Bench will develop the upper and lower body or
combined total body muscle groups. These muscle groups are highlighted on the muscle chart below.
Exercising Information
Muscle chart
14

Each workout should include the following three parts:
1. A warm up, consisting of 5 to 10 minutes of stretching and light exercise.Aproper 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. (Note:During thefirst fewweeks of your exercise programme,do notkeep your heart rate in your
training zone forlonger than20 minutes.)
3. Acool down, with 5to 10 minutes of stretching. This will increase theflexibility of your muscles andwillhelp
to prevent post-exercise problems.
Exercise Frequency
To maintain or improve your condition, plan three workouts each week with at least one day of rest
between workouts.After afewmonths of regular exercise, youmaycomplete up to fiveworkouts each
week, if desired. Remember, the key to success is to makeexercise a regular and enjoyable part of your
everyday life.
Toe touch stretch
Stand with your knees bent slightly and
slowly bend forward from your hips.
Allow your back and shoulders to relax
as you reach down toward your toes as
far as possible.
Hold 15 counts, and then relax.
Repeat 3 times.
Stretches: Hamstrings, back of knees and back.
Hamstring stretch
Sit with one leg extended. Bring the sole
of the opposite foot toward you and rest
it against the inner thigh of your
extended leg. Reach toward your toes
as far as possible.
Hold for 15 counts, and then relax.
Repeat 3 times for each leg.
Stretches: Hamstrings, lower back and groin.
Exercising Information
15
Warming up and Cooling down exercises

Calf / Achilles stretch
With one leg in front of the other, reach
forward and place your hands against a
wall. Keep your back leg straight and your
back foot flat on the floor. Bend your front
leg, lean forward and move your hips
toward the wall.
Hold for 15 counts, and then relax.
Repeat 3 times for each leg. To cause
further stretching of the Achilles
tendons, bend your back leg as well.
Stretches: Calves, Achilles Tendons and Ankles.
Quadriceps stretch
With one hand against the wall for
balance, reach back and grasp one foot
with your other hand. Keeping your bent
knee pointing directly downward towards
the floor, gentle pull your
heel towards your buttock until you feel a gentle
stretch in the target area.
Hold for 15 counts, then relax.
Repeat 3 times .
Stretches: Quadriceps and hip muscles.
Inner thigh stretch
Sit with the soles of your feet together
and your knees outwards. Pull your feet
toward your groin area as far as possible,
and push your knee down towards the
ground.
Hold for 15 counts, relax.
Repeat 3 times.
Stretches: Quadriceps and Hip muscles.
Exercising Information
16
for each leg.

1. The safety level of the
equipment can only be
maintained if it is examined
regularly for damage and wear
e.g. connection points.
2. Inspect and tighten all parts
before using the equipment.
Replace defective
components immediately
and/or keep the equipment out
of use until repair.
Pay special attention to
components most susceptible
to wear.
3. The equipment can be
cleaned using a damp cloth
and mild non-abrasive
detergent. Do not use
solvents.
4. Do not attempt to repair this
equipment yourself. Should you
have any difficulty with
assembly, operation or use of
your exercise product or if you
think that you may have parts
missing, contact the Customer
Helpline:
0345 640 2020.
www.argos-support.co.uk
Guarantee:
For guarantee purposes,
please retain your
purchase receipt.
Care and Maintenance
17

Exploded Parts Diagram
18

Part
Description
Qty.
Part
Description
Qty.
1
Upright support
2
19
M6x16mm Allen bolt
4
2
Cross beam
1
20
M8 Aircraft nut
8
3
Bracket
1
21
8mm Washer
14
4
Main support frame
1
22
6mm Washer
8
5
Front stabilizer
1
23
Weight bar
1
6
Arm curl pad support
1
24
5Kg Weight plate
6
7
Diagonal Support
1
25
Reduction sleeve
1
8
Backrest support
2
26
□25*1.3 End cap
4
9
Adjustable rod
1
27
φ25*1.5 End cap
2
10
Φ8x90 Lock pin
2
28
φ19*1.5 End cap
2
11
M8x42 Lock knob
1
4mm Allen Wrench
1
12
Backrest pad
1
5mm Allen Wrench
1
13
Seat pad
1
14
Arm curl pad
1
15
1" Spring collar
2
16
M8x50mm Carriage bolt
6
17
M8x18mm Allen bolt
6
18
M6x38mm Allen bolt
4
Exploded Parts List
19