FITBENCH FB03 User manual

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
FITBENCHUSA.COM
US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
1
WHERE FUNCTION MEETS FITNESS
MANUAL
MODEL #FB03
D

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
FITBENCHUSA.COM
US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
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Thank you for purchasing the FITBENCH!
The FITBENCH is exclusively distributed through WOODWAY USA and
WOODWAY preferred distributers. Our customer service staff is ready to
answer any of your questions. The direct number is 800-966-3929. You
can also email FITBENCH directly at [email protected]
Please have the following information ready when you call or email:
Customer Name and Address
Telephone Number
Email Address
FITBENCH Serial Number

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
FITBENCHUSA.COM
US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
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TABLE OF CONTENTS
IMPORTANT SAFETY INSTRUCTIONS.................................................................................... 4
ASSEMBLY INSTRUCTIONS and ACCESSORY PLACEMENT ............................................... 5
DUMBELL SIZES....................................................................................................................... 6
DUMBBELL LOCATION ............................................................................................................ 7
KETTLE BELL SIZES ................................................................................................................ 9
KETTLE BELL LOCATION .......................................................................................................10
SLAM BALL SIZE .....................................................................................................................11
SLAM BALL LOCATION...........................................................................................................12
RESISTANCE BAND PACKAGE..............................................................................................13
RESISTANCE BAND PACKAGE LOCATION...........................................................................14
PARTS LIST.............................................................................................................................16
EXPLODED VIEW ....................................................................................................................18
GENERAL MAINTENANCE INFORMATION ............................................................................19
FITBENCH WORKOUT IDEAS.................................................................................................20
Leg Exercises........................................................................................................................20
Core Exercises......................................................................................................................24
“The FITBENCH 300: Legs and Core”...................................................................................25
Chest Exercises ....................................................................................................................26
Arm Exercises.......................................................................................................................29
“The FITBENCH 300: Chest and Arms”.................................................................................33
Super Tri-Circuit: Chest and Arms.........................................................................................33
Back Exercises......................................................................................................................34
Shoulder Exercises................................................................................................................35
“The FITBENCH 300: Back and Shoulders” ..........................................................................37
Super Tri-Circuit: Back and Shoulders...................................................................................37
WARRANTY.............................................................................................................................39

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
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US and International Patent Pending
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IMPORTANT SAFETY INSTRUCTIONS
Before beginning any fitness program, you should obtain a complete
physical examination from your physician. When using the FITBENCH,
basic precautions should always be taken, including the following:
1. Read all instructions before using the FITBENCH. These instructions
are written to ensure your safety and to protect the unit.
2. Use the FITBENCH only for its intended purpose. Do not use
accessory attachments that are not recommended by FITBENCH,
LLC.
3. The product should only be used on a level surface. Allow enough
space around the FITBENCH to perform all possible exercises.
4. Do not allow children on or near the FITBENCH unless supervised by
an adult.
5. Do not attempt to lift more weight than you can control safely. If you
should feel pain or abnormal symptoms, stop your workout
immediately and consult your physician.
6. Never use the FITBENCH if it has been damaged. Always inspect
the FITBENCH for damage prior to use.
7. Keep hands, limbs, loose clothes, and long hair well out of the way of
moving parts.
8. Wear proper exercise clothing and shoes for your workout. No loose
clothing.

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
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US and International Patent Pending
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ASSEMBLY INSTRUCTIONS and
ACCESSORY PLACEMENT
The FITBENCH requires no assembly other than placing the dumbbell
weights, kettle bells, slam ball and resistance band package in their
designated locations.
It is recommended that once you have the FITBENCH removed from its
packaging, you place the FITBENCH in its desired location before installing
the dumbbell weights, kettle bells, slam ball and resistance band package.

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
FITBENCHUSA.COM
US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
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DUMBELL SIZES
There are six sets of dumbbells that come with the FITBENCH. Depending
on your location, you may have received dumbbells in POUNDS or
KILOGRAMS.
Pound Sizes:
5 Lbs. X 2
10 Lbs. X 2
15 Lbs. X 2
20 Lbs. X 2
25 Lbs. X 2
30 Lbs. X 2
Kilogram Sizes:
4 Kg. X 2
6 Kg. X 2
8 Kg. X 2
10 Kg. X 2
12 Kg. X 2

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
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14 Kg. X 2
DUMBBELL LOCATION

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
FITBENCHUSA.COM
US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
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FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
FITBENCHUSA.COM
US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
9
KETTLE BELL SIZES
There are two kettle bells that come with the FITBENCH. Depending on
your location, you may have received kettle bells in POUNDS or
KILOGRAMS.
Pound Sizes:
20 Lbs. X 1
30 Lbs. X 1

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
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US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
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Kilogram Sizes:
8 Kg. X 1
12 Kg. X 1
KETTLE BELL LOCATION

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
FITBENCHUSA.COM
US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
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SLAM BALL SIZE
There is one slam ball that comes with the FITBENCH. Depending on your
location, you may have received the slam ball in POUNDS or
KILOGRAMS.

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
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US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
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Pound Sizes
25 Lbs. X 1
Kilogram Sizes
12 Kg. X 1
SLAM BALL LOCATION

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
FITBENCHUSA.COM
US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
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RESISTANCE BAND PACKAGE
There is one custom made resistance band package that comes with the
FITBENCH. Within the resistance band package there will be three
different resistance band strengths and two ankle straps.

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
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Resistance Band Strengths:
Blue = Light = 2-4 Lbs.
Black = Medium = 15-20 Lbs.
Red = Extra Heavy = 25-30 Lbs.
RESISTANCE BAND PACKAGE
LOCATION
The resistance band storage location is under the adjustable bench top. To
access this location (shown below) you need to open the bench top.

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
FITBENCHUSA.COM
US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
15

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
FITBENCHUSA.COM
US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
16
PARTS LIST
Item No
Description
Qty
1
Main Frame
1
2
Dumbbell Holder
4
3
Back Pad Plate
1
4
Support Frame
1
5
Nylon Bushing φ22-φ13.2*12
2
6
Adjust Rubber Bolt M10
4
7
The Back Pad
1
8
Handle Grip
2
9
Shaft Φ13*96
1
10
Lock Catch
1
11
Fixed Wheels (4")
2
12
Buffering Sticker_01（150*140*1）
2
13
Buffering Sticker_02（432*185*1）
2
14
Buffering Sticker_03（138*80**1）
1
15
Nylon Tube φ25-φ16.2*34
1
16
Bushing φ16-φ10.2*35
1
17
Dumbbell Buffer
24
18
Socket Head Cap Screw M10*60
1
19
Flat Head Cap Screw M8*25
8
20
Button Head Cap Screw M8*20
8
21
Button Head Cap Screw M8*15
30
22
Button Head Cap Screw M6*25
6

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
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US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
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23
Flat Washer φ11*φ20*1.5
2
24
Flat Washer φ9*φ16*1.5
30
25
Big Flat Washer φ8.5*φ24*2
16
26
Nylon Nut
M8
8
27
Nylon Nut M10
1
28
Flat Nut M10
4
29
Rivet Nut
M8
20
30
Tapping Screw ST3.8*16
6
33
LOGO
Sticker
4

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
FITBENCHUSA.COM
US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
18
EXPLODED VIEW

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
FITBENCHUSA.COM
US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
19
GENERAL MAINTENANCE
INFORMATION
Composite Top:
To ensure prolonged FITBENCH composite top life and proper
hygiene, the entire FITBENCH composite top should be wiped clean
with a damp cloth after every workout.
Periodically take the time to use a mild soap or an approved
disinfectant to clean the composite top. Avoid using any abrasive
cleaners.
Replace ripped or worn FITBENCH composite top immediately.
Keep sharp or pointed objects clear of the FITBENCH composite top.
Decals:
Inspect and familiarize yourself with any safety warnings or other user
information posted on each decal.
Nuts and Bolts:
Inspect all nuts and bolts for any loosening, and tighten if needed.
Go through a re-tightening sequence periodically to ensure that all
nuts and bolts are tightened properly.

FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
FITBENCHUSA.COM
US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
20
FITBENCH WORKOUT IDEAS
Leg Exercises
Quadriceps
1) FITBENCH “wall” squat: Adjust the FITBENCH top to the highest
position (should be near 90-degrees). With your feet slightly wider than
shoulder-width apart, sit back and rest your back on the top. Your knees
should be at a 90-degree angle and your hamstrings should be parallel to
the floor. Hold your arms straight out in front of you, parallel to the floor –
palms facing down. Hold this position for as long as possible.
Increased difficulty: You can increase the intensity by
performing the same exercise, but also holding dumbbells in
either hand, letting them hang at your sides. You can also
slowly lift one leg 2 inches off floor, replace, and then lift the
other 2 inches off floor and replace. Repeat doing this until you
no longer can.
2) FITBENCH box jump: Stand in front of the FITBENCH on the long side
with feet shoulder-width apart. Dip your knees and jump onto the
FITBENCH with a soft landing. (Note: try to land as light as possible and
make very little noise –this will recruit more muscle fibers.) Step down,
reset feet, and repeat. This exercise can also be done with the slam ball
for an added challenge.
3) Single leg FITBENCH squat: Stand on top of the FITBENCH standing
on your left leg. Hold your arms straight out in front of you. Keep your core
engaged and torso as upright as possible. Balancing on your left foot,