Everlast 20KG ADJUSTABLE DUMBBELL SET User manual

IMPORTANT - PLEASE
READ THESE
INSTRUCTIONS FULLY
BEFORE ASSEMBLY OR
USE
These instructions contain
important information which
will help you get the best from
your equipment and ensure
safe and correct assembly, use
and maintenance.
If you need help or have
damaged or missing parts, call
the service centre on
087 997 0865
Please keep this manual for
future reference.
MODEL NO.
20KG DUMBBELL SET
RONS CODE
12732
www.everlast.com
20KG ADJUSTABLE
DUMBBELL SET
USER MANUAL

2
For queries or additional product information, please call our Service Centre on:
087 997 0865
Please have your model name on hand.
www.everlast.com
TABLE OF CONTENTS
Includes
• 4 x 1.75kg Plates
• 4 x 2.5 kg Solid barbell plates (25.4 mm diameter)
• 2 X 355mm (L) Dummbbell Handles x 25.4mm diameter with 4 x Lock Tight Spin Lock Collars (3kg)
• For extra safety and an adjusted workout use the NEW Lock Tight Spin Lock Collars
EFFICIENT •Build muscle, tone and strengthen.
QUICK • Change your weights quickly and with ease.
SECURE •Ensure a safe workout with the Everlast Spin Lock.
COVENIENT •Alternate weights to change up your workout.
SAFETY INFORMATION 3
STREGNTH PROGRAMME 4
FITNESS GOALS 4
WORKOUT ADVICE 5
EXERCISE TIPS 6
SERVICE WARRANTY 8

3
For queries or additional product information, please call our Service Centre on:
087 997 0865
Please have your model name on hand.
www.everlast.com
SAFETY INFORMATION
SAFETY INFORMATION
Before using this equipment, obey the following warnings: read and understand the complete owner’s manual.
Read and understand all warnings on this equipment.
• Never allow children to use or play near this equipment. Teenagers under the age of 18 must always have
parental supervision and instruction on the use of this product.
• Consult a physician before starting an exercise program. Stop exercising if you feel pain or tightness in your
chest, become short of breath, or feel faint. Contact your doctor before using the equipment again.
• This product is for consumer users only.
• Inspect the dumbbells prior to each use. Do not use a dumbbell with worn or damaged parts Contact Everlast
Customer Service for repair information.
• Periodically inspect and test the locking mechanism for proper function. Follow the test procedures included in
this manual.
• Never attempt to force the adjustment knob to rotate.
• Never allow the dumbbells to drop freely to the ground. Damage to the product and potential personal injury may
occur. Please see the warranty section for specific warranty limitations related to dropped dumbbells.
• Never allow dumbbells to forcefully bump together during use. Damage to the product and potential personal
injury may occur.
• Before beginning your workout, make certain that your surroundings are free from potential interference.
• Do not over exert yourself during exercise. Only use this product in the manner described in this manual.

4
For queries or additional product information, please call our Service Centre on:
087 997 0865
Please have your model name on hand.
www.everlast.com
SAFETY INFORMATION
STRENGTH PROGRAMME
Strength training is one of the best ways to reshape and sculpt your body. It allows you to achieve your muscular
strength and endurance goals. Whether your goal is to gain muscle tone, sculpt, or simply get stronger, this
Strength Programme is perfect for all fitness levels.
If you have never done any strength training before you may want to start with no weight or a very light weight and
increase your resistance as your strength increases over time. With a wide variety of fitness items throughout the
Everlast Fitness Range, you will always find a product to match your fitness level.
FITNESS GOALS
The chart shown below outlines your formula for success. Pick your goal and use the outline to find your current
fitness level for strength training activities. Then use the Everlast Strength Programme in combination with your
other favourite activities to reach your fitness goals.
STRENGTH PROGRAMME

5
For queries or additional product information, please call our Service Centre on:
087 997 0865
Please have your model name on hand.
www.everlast.com
COMPONENTS - PARTS
WORKOUT ADVICE
WARM UP
Prior to exercise, make sure you warm up thoroughly to protect against injury and prepare yourself for the activity
to come. Warm up for 8 to 10 minutes by walking or jogging lightly on the spot or use an Everlast Treadmill,
Exercise Bike or Elliptical. Try to include some similar movements that make up your workout and keep the
intensity low to moderate without leaving you feeling fatigued. Before starting the main workout, include stretches
to target your tighter muscles. The duration of the warm up activity will depend on the intensity of your workout as
well as your own fitness level.
• Ensure that you wear exercise footwear that gives good support and cushioning.
• Stop if you feel any pain or dizziness.
• Avoid locking or over extending knee and elbow joints.
• Keep breathing - don’t hold your breath!
• Remember to work both sides of your body equally.
• Workout to the point of fatigue but not failure.
• Allow at least one day of rest between similar workouts.
• Rest for about 30 seconds between exercises depending on fitness level.
• Initially do 2 sets, increase to 3 or 4 as your fitness improves.
WHEN DOING REPETITIVE RESISTANCE EXERCISE MAKE SURE THAT YOU
• Breath out on the exertion portion of the movement.
• Perform each repetition in a slow and controlled manner.
• Use a full range of motion but stay well within your joint’s natural and comfortable range of movement.
• Take about 4 seconds to do one repetition i.e. take about 2 seconds to lift the weight and 2 seconds to lower it.
• Work up to 10 to 20 repetitions before increasing the difficulty. You can make an exercise harder by adding more
weight, moving more slowly or increasing the range of motion (note point above).
WARNING
Always check with your doctor before beginning any exercise programme, especially if you are pregnant or over
45. It is very important that you consult your doctor if you have cardiovascular risk factors, such as smoking, high
blood pressure, high cholesterol, diabetes or a family history of heart disease.
WORKOUT ADVICE

6
For queries or additional product information, please call our Service Centre on:
087 997 0865
Please have your model name on hand.
www.everlast.com
COMPONENTS - PARTS
EXERCISE TIPS
• Always take care when picking weights up. Bend from the knees, keep your back straight and abdominal
muscles tight.
• Start with one or two circuits of the following exercises in the order shown. Increase to three circuits as your
fitness improves.
• If you do this programme more than twice a week, alternate between exercises a and b from one session to the
next.
1. LUNGES (A) - THIGHS & BUTTOCKS
Stand upright with the weights at your sides. Take a long step forward and lower your body until your back knee
almost touches the floor. Your front knee should not extend over your front toe. Then step back so that your feet
are together. You can repeat with the same leg or alternate legs. Ensure your hips stay square. If it is hard, start
with a shorter step and go further as your flexibility improves.
2. BENT OVER ROW (A) - BACK & BICEPS
Holding a dumbbell in each hand, stand upright with feet shoulder width apart. Draw your stomach in and, while
keeping your back flat and knees slightly bent, bend over at your hips to about 45 degrees and straighten your
arms towards the floor. Bend only as far as you can keep your back straight. Pull your elbows back, allowing
shoulder blades to come back together, and the dumbbells up towards your sides. Lower to the start point and
repeat.
3. SHOULDER PRESS (A) - SHOULDERS & TRICEPS
Stand tall with feet about shoulder width apart. Hold a dumbbell in each hand at shoulder height, drawing your
abdominal muscles in. With your knees slightly bent, push the dumbbells up until your arms are straight. Lower
back down to your shoulders and repeat. Try alternating arms or sitting on an Everlast Stability Ball to improve
trunk strength and balance. To progress, try combining the Shoulder Press with the Squat.
4. SQUATS (B) - THIGHS, BUTTOCKS & LOWER BACK
Hold a dumbbell in each hand and stand upright with feet slightly wider than shoulder width apart. Draw your
stomach in, keep your shoulders back and eyes forward. Let your hips go back as you bend your knees. Keeping
your weight evenly distributed over your toes and heels, squat down until your knees are at about 90 degrees.
Exhale as you stand up. Your knees should not extend over your toes, if they do, allow your hips to go back further.
5. CHEST PRESS (B) - CHEST, SHOULDERS & TRICEPS
Lie on the floor, with knees bent and feet flat. For comfort and to improve range of motion, either lie on pillows, a
bench To progress, try a Reebok Gymball. Hold a dumbbell in each
hand with thumbs facing inwards and arms up. Keeping your wrists
over your elbows, bend your elbows out to the sides until they are
level with your shoulders. Return to start and repeat. Breathe in
as you lower weights, exhale as you push back up.
EXERCISE TIPS

7
ASSEMBLY INSTRUCTIONS
1. Foot Pad Installation
Position two Foot Pad(24) onto the Front Stabilizer (7)
Position two Foot Pad(24) onto the Rear Stabilizer (8)
2. Front and Rear Stabilizers Installation
Remove two M8x15 Bolts (19), two Ø8x Ø20 Big Curve Washers (53) from Front Stabilizer
(7) . Remove two M8x15 Bolts (19), two Ø8x Ø20 Big Curve Washers (53) from Rear
Stabilizer (8) .
Position the Front Stabilizer (7) in front of the Main Frame (1) and align bolt holes.
Attach the Front Stabilizer (7) onto the front curve of the Main Frame (1) with two M8x15
Bolts (19), two Ø8x Ø20 Big Curve Washers (53) that were removed.
Position the Rear Stabilizer (8) behind the Main Frame (1) and align bolt holes.
Attach the Rear Stabilizer (8) onto the rear curve of the Main Frame (1) with two M8x15
Bolts (19), two Ø8x Ø20 Big Curve Washers (53) that were removed.
7
For queries or additional product information, please call our Service Centre on:
087 997 0865
Please have your model name on hand.
www.everlast.com
ASSEMBLY INSTRUCTIONS
6. KNEELING TWIST & LIFT (A) - LOWER BACK, TRUNK & SHOULDERS
Kneel with one leg in front. Your back thigh should be vertical and your front knee at an angle of 90 degrees.
Keep your back straight and hold the dumbbell in both hands by the side of your back leg. Then lift the dumbbell
while twisting to the other side. Keep your hips square while your upper body rotates and keep your eyes on the
dumbbell to keep your head in line.
7. CALF RAISES (B) - CALVES
Stand straight with the balls of your feet on a step. Holding the weights in your hands, lower your heels, then rise
up on your toes as far as possible. Return to the bottom position and repeat. To help your balance steady yourself
with one hand on a stable object. As you get stronger, try the exercise on one foot at a time.
8. ARM CURL (A) - BICEPS
Stand tall with feet about shoulder width apart. Hold a dumbbell in each hand by your sides and keep your
abdominal muscles drawn in. With your palms facing forwards and your elbows held at your sides, raise the
weights towards your shoulders until your elbows are fully bent. Lower to your sides and repeat. As an alternative
try the exercise with your palms facing inwards.
9. KICK BACKS (B) - TRICEPS
Step forward with the right leg and kneel on the left. Lean forward from the hip and rest the right hand on the
thigh. Extend your left arm back until it is parallel to the ground and close to your side. With your elbow kept in
that position, bend your arm and lower the weight towards the ground. Lift the weight to straighten your arm and
repeat. Once you have done enough repetitions, switch arms and repeat.
10. CRUNCHES (B) - ABDOMINALS
Lie flat on a mat with your feet on the floor and knees at 90 degrees. Hold a dumbbell across the top of your
chest with your arms crossed. Keeping your chin tucked in, curl your head and shoulders off the ground,
bringing your chest towards your pelvis. Lower your shoulders and repeat. As you get stronger try
using two dumbbells.
EXERCISE TIPS

8
For queries or additional product information, please call our Service Centre on:
087 997 0865
Please have your model name on hand.
www.everlast.com
SERVICE WARRANTY
EVERLAST 1 YEAR LIMITED WARRANTY
TERMS & CONDITIONS
Massmart warrants that this product to be free from defects in workmanship and material, under normal use
and service conditions for a period of 12 months from the date of original purchase.
The warranty extends only to the original purchaser, and only covers the product for private domestic use.
Massmart’s obligation under this warranty is limited to repairing or replacing, at Massmart’s option, the
product or one of its components by M5 Sports Group or one of its authorised agents. (“M5”). This repair will
provide the customer with a product which in Massmart’s opinion performs consistently with its age and usage.
COVERAGE AND TERMS
During the 1st year of this agreement M5 will pay for parts and labour necessary to repair mechanical and or
electrical breakdowns caused by defects in workmanship or materials in the covered product, or, at its option,
may replace it with a similar spare part of equivalent value. The call out is only available within 40km of the
nearest Game or Makro store after which AA rates will be charged.
This limited warranty is void if a product is returned with removed, damaged or tampered labels and/or any
alterations (including the unauthorised removal of any component or external cover).
Only consumers purchasing this product from an authorised retailer may obtain coverage under this limited
warranty.
TERMS
This warranty will only be granted on production of a satisfactory proof of purchase.
The warranty does NOT cover.
1.Normal wear and tear.
2.Any adaption or changes to upgrade the product from its normal purpose as described in the owner’s
manual.
3.Damage resulting from,
a). Transportation
b). Abuse, misuse, failure to follow proper installation instructions, neglect, shock, electrostatic discharge,
improper or abnormal usage, and/or any contrary to the instructions in the user manual
c). Non private domestic home use (including, but not limited to commercial, professional or rental purposes.)
d) Repairs not authorised by M5.
e). Accidents, lightning, water, fire or a cause beyond the control of Massmart.
f). Use of the item in an improper environment including but not limited to: heat or humidity beyond product
specifications, dusty or and/or wet internal or external areas.
g). Damage caused by power surges.
4. Cosmetics
5. Malfunctions caused by other equipment.
Please note that this warranty will be void unless your claim is in compliance with all the terms of this limited
warranty statement, and the proper return procedure is followed.

9
For queries or additional product information, please call our Service Centre on:
087 997 0865
Please have your model name on hand.
www.everlast.com
SERVICE WARRANTY
LIMITATION OF LIABILITY
Notwithstanding the foregoing, and to the fullest extent permitted by law, Massmart and M5 shall not be liable
for any and all claims, losses, costs, damages of any nature whatsoever, or claims expenses from any cause
or causes, including attorneys’ and/or expert witness fees and costs, so that it’s total aggregate liability to the
customer shall never exceed the total purchase price of the product. This limitation shall apply to any and all
liability or cause of action however alleged or arising, unless otherwise prohibited by law.
REPAIRS PROCEDURE
Should you experience any faults or breakdowns on your Everlast equipment, please adhere to the following
procedure to have the fault rectified speedily and professionally.
• Do not return the product to the store.
• Call the Service Centre on 087 997 0865 to log the faulty product (under warranty or out of warranty).
• The operator or technical advisor will try identify the fault, and will book a service team call out.
• The service team will endeavour to fix the problem in your home on an agreed date and time.
• Only if the fault cannot be repaired in the convenience of your home, will the service team take the faulty
product back to the service centre.
• Items repaired in our service centre will be returned to your home on an agreed date and time.
NOTE
Should you live in an outlying area, it may be necessary to return the product to the store nearest to you. Our
service operator will advise you of your repair procedure.
COST OF REPAIRS
UNDER WARRANTY
Any items still under warranty will be repaired free of charge, as long as it complies with the terms and
conditions of the warranty. (Refer to “warranties” section in this manual).
Any items that need to be repaired that are NOT covered in the warranty will be for the consumer’s expense.
A quote for the repair/replacement of these items will be provided to the consumer for approval prior to repairs
being conducted.
OUT OF WARRANTY
Any items that need to be repaired once the warranty has expired will be for the consumer’s expense including
call out fees.
A quote for the repair/replacement of these items will be provided to the consumer for approval prior to repairs
being conducted.