Everlast ev-90 User manual

WEIGHT BENCH
FOLDABLE
CAUTION
BEFORE USING THIS EQUIPMENT,
CAREFULLY FOLLOW THE INSTRUCTIONS
AND READ ALL PRECATIONS, THEN RETAIN
FOR FUTURE REFERENCE.
Maximum User Weight : 110kg
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INDEX
SAFETY INSTRUCTIONS P.03
HARDWARE LIST P.04
ASSEMBLY STEPS P.06
FITNESS TIPS AND TECHNIQUES P.19
CONDITIONING GUIDELINES P.20
WARM-UP AND COOL-DOWN P.21
EXERCISE PROGRAM P.22
EXERCISE CHART P.23
EXPLODED DRAWING P.26
PARTS LIST P.27

SAFETY INFORMATION
WARNING
To reduce the risk of serious injury, read the following safety instructions before using the EVERLAST
WEIGHT BENCH.
IMPORTANT: THIS UNIT IS INTENDED FOR HOME USE ONLY
1. Read all the instructions in this manual before using the product. Keep this manual for the entire life
of the product.
2. This device must be assembled by an adult.
3. 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.
4. This product is intended for domestic use only. Do not use this product in any commercial, rental, or
institutional setting.
5. Use this product indoors in a dry, dust free environment, on a flat hard floor. Ensure there is
sufficient space to move around the equipment safely. Take precautions to protect vulnerable
flooring.
6. The user is responsible for ensuring proper care and maintenance of the equipment. After the
product has been assembled and prior to each use, check that the fasteners are properly tightened
and that none are protruding. Regularly check the condition of the parts that are most susceptible to
wear and tear.
7. Do not store this product in a damp place (e.g. edge of a pool, bathroom etc.).
8. Wear athletic shoes to protect your feet while exercising. Do not wear loose or baggy clothing, since
it may get caught in the equipment. Take off all jewellery.
9. Put your hair up so that it does not get in the way during exercise.
10. If you feel any pain or if you become dizzy while exercising, stop immediately, rest and seek medical
attention.
11. Keep children and pets away from the product at all times.
12. Before undertaking this exercise program, please be sure to consult with your doctor-particulary if
you have not participated in sports for several years.
13. Do not attempt to repair this product yourself.
14. Any assembly/disassembly of the product must be done with due regard to health safety.
15. Maximum user weight: 110 kg.
CARE AND MAINTENANCE:
Wipe surfaces dry following each training session.
Do not use any solvents-clean only with a damp cloth.
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WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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HARDWARE LIST
(1) Rear Stabilizer 1pc (2) Upright 2pcs (3) Cross Support 1pc (4) Main Frame 1pc
(5) Front Stabilizer 1pc (6)Leg Extension Upright 1pc (7) Leg Extension Support 1pc (8) Leg Extension 1pc
(9) Foam Roller Post 3pcs (10)Backrest Adjustment Rod 1pc (11) Backrest Support 2pcs (12) Seat Backrest 1pc
(13) Stabilizer Bracket 2pcs (14) Weight Disc Post 3pcs (15) Bolt (M6 x 14mm) 2pcs (16) Bolt (M6 x 40mm) 4pcs
(17) Carriage Bolt (M8 x 50mm)
8pcs
(18) Carriage Bolt (M8 x 55mm)
1pc
(19) Carriage Bolt (M8 x 90mm)
1pc
(20) Hex Bolt (M10 x 60mm)
1pc
(21) Hex Bolt (M10 x 130mm) 1pc (22) Flat Washer (M6) 6pcs (23) Flat Washer (M8) 21pcs (24) Spring Washer (M8) 2pcs
(25) Flat Washer (M10) 12pcs (26) Nylon Locknut (M8) 17pcs (27) Locking Knob (Male M8) 1pc (28) Locking Knob (Female M8) 2pcs
(29) Nylon Locknut (M10) 4pcs (30L) Safety Hook (Left side) 1pc (30R) Safety Hook (Right Side) 1pc (31) Spring Collar 3pcs
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WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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HARDWARE LIST
(32) Backrest Support Bushing 2pcs (33) Square End Cap (25mm) 4pcs (34) Round End Cap (ø19mm) 12pcs (35) Round End Cap (ø25mm) 3pc
(36) Round End Over Cap
(ø25mm) 1pc (37) Square End Cap (32mm) 2pcs (38) Square End Cap (38mm) 6pcs
(39) Square lnternal Bushing
(38mm) 1pc
(40) Foam Roller 8pcs (41) Backrest 1pc (42) Seat 1pc (43) Hex Bolt (M10 x 55mm) 2pcs
(44) Carriage Bolt (M8 x 85mm)
2pcs
(45) Carriage Bolt (M8 x 45mm)
7pcs
(46) Square End Cap (33.4mm)
9pcs (47) Lock nut (M6) 2pcs
(48) Washer (M6) 2pcs (49) Nut Cap (M10) 4pcs
(50) Butterfly Arm Foam Roller Post
2pcs (51) Butterfly Arm 2pcs
(52) Hex Bolts (M8 x 50mm) 2pcs
(53) Round End Over Cap (ø25mm)
2pcs (54) Hex Bolts (M10 x 125mm) 2pcs
(55) Butterfly Arm Support Bushings
4pcs
(56) Locking Knob (Male M10) 2pcs (57) Plastic Spacer 2pcs Tool 2pcs
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WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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NO. DESCRIPTION QTY
17
CARRIAGE BOLT (M8 x 50mm)
4
23
FLAT WASHER (M8)
4
26
NYLON LOCKNUT (M8)
4
ASSEMBLY STEPS
Before commencing assembly, please ensure all parts are present.
If any parts are missing please contact the Help Line Number at the
bottom of the page.
STEP 1
COMPLETE EACH STAGE IN ORDER BEFORE ADVANCING ON TO THE NEXT.
ASSEMBLE WITH NUTS AND BOLTS LOOSE AT FIRST.
TIGHTEN ALL BOLTS AND NUTS AFTER COMPLETING ALL ASSEMBLY STEPS.
• Connect both Uprights (2) to the Cross Support (3) using four M8 x 50mm Carriage Bolts
(17), fitted from the inside as per illustration, four M8 Flat Washers (23) and four M8 Nylon
Locknuts (26).
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HELP LINE NUMBER: 08456 400800
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NO. DESCRIPTION QTY
17
CARRIAGE BOLT (M8 x 50mm)
2
23
FLAT WASHER (M8)
6
26
NYLON LOCKNUT (M8)
6
30R
SAFETY HOOK
1
30L
SAFETY HOOK
1
44
CARRIAGE BOLT (M8 x 85mm)
2
45
CARRIAGE BOLT (M8x45mm)
2
47
LOCKNUT
2
48 WASHER 2
STEP 2
• Place both Uprights (2) on the inside of the Rear Stabilizer (1) and secure in place using M8
x 85mm Carriage Bolts (44) fitted from the outside, M8 Flat Washers (23) and M8 Nylon
Locknuts (26).
• Now attach both Stabilizer Brackets (13) to the inside of the Rear Stabilizer (1) and to the
outside of both Uprights (2) using M8 x 50mm Carriage Bolts (17), and M8 x 45mm Carriage
Bolts (45), four M8 Flat Washers (23) and four M8 Nylon Locknuts (26).
• Attach the Safety Hook (30L & 30R) to the both Uprights (2). Using two Washers (48) and two
Locknuts (47). As shown.
ASSEMBLY STEPS 7
WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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NO. DESCRIPTION QTY
17 CARRIAGE BOLT
(M8 x 50mm)
1
23
FLAT WASHER (M8)
1
25
FLATWASHER (M10)
2
26
NYLON LOCKNUT (M8)
1
29
NYLON LOCKNUT (M10)
1
43
HEX BOLT (M10 x 55mm)
1
NOTE :
Be sure seat hole of MAIN
FRAME (4) toward front.
ASSEMBLY STEPS
STEP 3
• Fit the Front Stabilizer (5) to the Leg Extension Upright
(6) and secure with an M8 x 50mm Carriage Bolt (17), an
M8 Flat Washer (23) and an M8 Nylon Locknut (26).
• Connect the assembled Leg Extension Upright (6) to the
front of the Main Frame (4) using an M10 x 55mm Hex
Head Bolt (43), two M10 Flat Washers (25) and an M10
Nylon Locknut (29) bolted from the side.
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WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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NO. DESCRIPTION QTY
18 CARRIAGE BOLTS
(M8 x 55mm)
1
19 CARRIAGE BOLTS
(M8 x 90mm)
1
23
FLAT WASHERS (M8)
2
24
SPRING WASHER (M)
2
25
FLATWASHERS (M10)
2
28
LOCKING KNOB
(FEMALE M8)
2
29
NYLON LOCKNUT (M10)
1
43
HEX BOLT (M10 x 55mm)
1
STEP 4
• Place an M8 x 55mm Carriage Bolt (18) in the UPPER hole
and secure in position using an M8 Flat Washer (23), an M8
Spring Washer (24) and an M8 Locking Knob (Female) (28).
Tighten securely to lock the frame in position.
• Connect the rear of the Main Frame (4) to the Cross Bar
(3) using an M10 x 55mm Hex Head Bolt (43), two M10 Flat
Washers (25) and an M10 Nylon Locknut (29) bolted from the
side.
• Place an M8 x 90mm Carriage Bolt (19) in the upper hole
and secure in position using an M8 Flat Washer (23), an M8
Spring Washer (24) and M8 Locking Knob (Female) (28).
Tighten securely to lock the Main Frame (4) in position.
ASSEMBLY STEPS 9
WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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NO. DESCRIPTION QTY
16
BOLT (M6 x 40mm)
4
22
FLAT WASHERS (M6)
4
ASSEMBLY STEPS
STEP 5
• Fit the Backrest Supports (11) to the Backrest (41) using four M6 x 40mm Bolts (16) and four
M6 Flat Washers (22).
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WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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NO. DESCRIPTION QTY
21 HEX BOLT (M10 x 130mm) 1
25
FLATWASHERS (M10)
2
29
NYLON LOCKNUT (M10)
1
32
BACKRESt SUPPORT BUSHING
2
ASSEMBLY STEPS
STEP 6
• Connect the assembled Backrest (41) to the Main Frame
(4) using the fittings in the following sequence. An M10 x
130mm Hex Bolt (21), an M10 Flat Washer (25) and an
Backrest Support Bushing (32) on one side. Then an
Backrest Support Bushing (32) on the other side of Main
Frame (4), an M10 Flat Washer (25), and an M10 Nylon
Locknut (29). Tighten securely to remove all free-play but
take care NOT to overtighten.
• Insert Backrest Adjustment Rod (10) to assembled
Upright (2).
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WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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NO. DESCRIPTION QTY
15
BOLT (M6 x 14mm)
2
17
CARRIAGE BOLT (M8 X 50MM)
1
22
FLAT WASHER (M6)
2
23
FLAT WASHER (M8)
3
26
NYLON LOCKNUT (M8)
1
52
HEX BOLT (M8 x 50mm)
2
ASSEMBLY STEPS
STEP 7
• Remove the pre-fitted Seat Bracket (12) from the Seat
(42). Fit the Seat Bracket (12) to the Main Frame (4)using
an M8 x 50mm Carriage Bolt (17). An M8 Flat Washer
(23) and an M8 Nylon Locknut (26) tightening securely.
• Fit the Seat (42) to this Seat Bracket (12) using the
previously removed two M6 x 14mm Bolts (15) and two
M6 Flat Washers (22).Then fit the Seat (42) to the Main
Frame (4) using two M8 x 50mm Bolts (52) and two M8
Flat Washers (23)
• The Backrest (41) can be adjusted into 4 positions for
convenient use. (Flat and 3 Inlcine Positions). Please
ensure that the Backrest Adjustment Rod (10) is
positioned UNDER the Backrest Supports and is secured
into place in any one of the 3 adjustment holes in the
Uprights before use.
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WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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ASSEMBLY STEPS 13
WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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NO. DESCRIPTION QTY
20
HEX BOLT (M10 x 60mm)
1
23
FLAT WASHERS (M8)
1
25
FLATWASHERS (M10)
2
26
NYLON LOCKNUT (M8)
1
29
NYLON LOCKNUT (M10)
1
31
SPRING COLLAR
1
45
CARRIAGE BOLTS (M8 x 45mm)
1
49
Nut Cap (M10)
2
ASSEMBLY STEPS
STEP 8
• Assemble the Leg Extension (8) to the Leg Extension
Support (7) using an M10 x 60mm Hex Bolt (20), two M10
Flat Washers (25) and an M10 Nylon Locknut (29) bolted
from the side. Then Put two Nut caps (49) onto the M10 x
60mm Hex Bolt (20) and an M10 Nylon Locknut (29)
• Fit the Leg Extension Weight Disc Post (14) to the Leg
Extension (8) using an M8 x 48mm Carriage Bolt (45),
an M8 Flat Washer (23) and an M8 Nylon Locknut (26).
Tighten securely and fit Spring Collar (31) by squeezing
the 2 rubber pads together and sliding over end of Weight
Disc Post (14).
• Slide a Foam Roller (40) onto one end of a Foam Roller
Post (9) and fit into position on the Leg Extension (8) and
Leg Extension Support (7). Slide the remaining Foam
Roller (40) onto the Foam Roller Post (9).
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WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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NO. DESCRIPTION QTY
27
Locking Knob (M8)
1
ASSEMBLY STEPS
STEP 9
• Fit Leg Extension Support (7) into the leg extension on upright to any one of 3 position and lock
in position using the M8 Locking Knob (27).
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WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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ASSEMBLY STEPS
STEP 10
• Slide a Butterfly Arm foam Roller Poster (50) into each
Butterfly Arm (51) and fix into place using two M8 x
45mm Carriage Bolt (45), two M8 Flat Washer (23) and
two M8 Nylon Locknut (26), now slide Foam Roller (40)
onto each Butterfly Arm Foam Roller Post (50).
• Fit a Butterfly Arm Weight Support (14) to each side
of Butterfly Arm (51), using two M8 x 45mm Carriage
Bolt (45), two M8 Flat Washer (23) and two M8 Nylon
Locknut (26) and slide on the Spring Collar (31).
• Pass an M10 x 125mm Hex Bolt (54) through an M10
Flat Washer (25) and then through the front face of an
assembled Butterfly Arm (51). Slide on a Plastic Spacer
(57) , a Bolt Bushing (55) then through the Upright (2),
a Bolt Bushing (55), M10 Flat Washer (25) and M10
Locking Knob (Female) (56).
• Put each M10 Nut Cap (49) onto M10 Hex Bolts (54).
NO. DESCRIPTION QTY
23
FLAT WASHER (M8)
4
25
FLAT WASHER (M10)
4
26
NYLON LOCKNUT (M8)
4
31
SPRING COLLAR
2
45
CARRIAGE BOLT (M8 X 45MM)
4
49
Nut Cap (M10)
2
54
HEX BOLT (M10 x 125mm)
2
55
BUTTERFLY ARM SUPPORT
BUSHINGS
4
56
LOCKING KNOB (MALE M10)
2
57
PLASTIC SPACER
2
16
WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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ASSEMBLY STEPS
NOW GO BACK OVER AND
TIGHTEN ALL NUTS AND BOLTS.
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WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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ASSEMBLY STEPS (FOLDING THE BENCH FOR STORAGE)
CAUTION
Please ensure that the Bench is securely
stored in either an upright or full flat
position away from children.
• Please set the Leg Extension
(7) and both Bolt Set (23, 24,
28 and 19, 24, 28) a side, do not
loose them.
• Before folding up the Main Frame (4), please remove Backrest Adjustment Rod (10).
Re-insert Backrest Adjustment Rod (10) after Main Frame (4) is folded to keep it in place.
• Unscrewing the M8 Locking Knob (Male) (27) then remove the Leg Extension (7). Place this
assembly to one side.
• Unscrew the rear M8 Locking Knob (Female) (28) and remove the M8 x 90mm Carriage Bolt
(19), M8 Flat Washes (23) and M8 Spring Washes (24).
• Lift up the Main Frame (4) to upright position.
Please do not trap your fingers in any moving parts.
• Unscrew the front M8 Locking
Knob (Female) (28) and remove
the M8 x 50mm Carriage Bolt
(18), M8 Flat Washer (23), and
M8 Spring Washer (24) then
fold down the Front Upright (6)
assembly.
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WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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Trapezius
Anterior
Pectoralis Major
Serratus Anterior
Biceps
Abdominal
Sartorius
Quadriceps
Tibialis
Trapezius
Posterior
Tricep
Latissimus Dorsi
Gluteals
Hamstrings
Gastrocnemius
AEROBIC EXERCISE
Aerobic exercise is any sustained activity that sends oxygen to your muscles via your head and
lungs. Aerobic exercise improves the fitness of your lungs and heart - your body’s most important
muscle. Aerobic exercise fitness is promoted by any activity that uses your large muscles (arms,
legs, or buttock, for example).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 you are working above your target zone, you may want to
do a lesser amount of reps. And as always consult your physician before beginning any exercise
program.
MUSCLE CHART
BENCH
The exercise routine that is performed on the bench will develop the upper and lower body muscle
groups. These muscle groups are highlighted on the muscle chart below.
FITNESS TIPS AND TECHNIQUES 19
WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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CONDITIONING GUIDELINES
How you begin your exercise program depends on your physical condition. If you have been
inactive for several years, or are severely overweight, you must start slowly and increase your time
on the equipment; a few minutes per workout.
Initially, you may be able to exercise only for a few minutes in your target zone, however, your
aerobic fitness will improve over the next six to eight weeks. Don’t be discouraged if it takes
longer. It’s important to work at your own pace. Ultimately, you’ll be able to exercise continuously
for 30 minutes.The better your aerobic fitness, the harder you will have to work to stay in your
target zone. Please remember these essentials:
• Have your doctor review your training and diet programs to advise you of a workout routine you
should adopt.
• Begin your training program slowly with realistic goals that have been
set by you and your doctor
• Monitor your pulse frequently. Establish your target heart rate based
on your age and condition.
• Set up your equipment on a flat even surface at least 3 feet from
walls and furniture.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important to exercise with the proper intensity.The
proper intensity 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 can find your target zone in the
table below.
During the first few months of your exercise program, keep your heart rate near the low end of
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 you exercise.
To measure your heart rate, stop exercising but continue moving your legs or walking around and
place two fingers on your wrist.Take a
six-second heartbeat count and multiply
the results by 10 to find your heart
rate. For example, if your six-second
heartbeat count is 14, your head rate is
140 beats per minute. (A six-seconds
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.
20
WEIGHT BENCH
HELP LINE NUMBER: 08456 400800
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