Mikolo M-ZL-M3 User manual

SMITH MACHINE
M
-
ZL
-
M3
CAUTION
Read all precautions
tions in this manual
this equipment. Keep
for future reference.
and instruc-
before using
this manual

ASSEMBLY MANUAL
BEFORE YOU START
Remove all parts from the packaging and separate and count each various component to ensure
everything has been correctly provided .
Follow the instructions and consult both the individual assembly pages and the overall expanded views
of the equipment.
It is the owner’ s responsibility to ensure that all users of this unit have read the owner’ s manual and are
familiar with the safety precautions.
SAFETY PRECAUTIONS
equipment.
Stop immediately if you experience any pain, dizziness or nausea. See a doctor at once.
PLEASE NOTE: Descriptions of pieces as LEFT and RIGHT are from the point of view of standing behind the
equipment facing towards the front.
BEFORE STARTING ANY EXERCISE PROGRAM, CONSULT YOUR DOCTOR. ESPECIALLY IF YOU ARE
OVER THE AGE OF 3 5 OR HAVE PRE- EXISTING HEALTH PROBLEMS.
READ ALL INSTRUCTIONS BEFORE ASSEMBLING OR USING ANY FITNESS EQUIPMENT.
Mikolo EQUIPMENT ASSUMES NO RESPONSIBILITY FOR PERSONAL INJURY OR
PROPERTY DAMAGE SUSTAINED BY OR THROUGH THE USE OF THIS PRODUCT.
SAVE THESE INSTRUCTIONS.
１

IMPORTANT ASSEMBLY INFORMATION
Tools Required for : Adjustable Wrench and Allen Wrench.
NOTE: It is strongly recommended that this equipment is assembled by two or more
people to avoid possible injury.
Ensure Bolts are inserted through the SQUARE holes on components that need to
be assembled. Attach washer only to end of the Carriage Bolt.
Use Allen Bolts or Hex Bolts inserted through the hole on components that need to
be assembled.
Always wait until all bolts are assembled onto the bench before tightening the bolts. Do not
tighten each bolt right after it is installed
Fasten Nuts and Bolts
Securely tighten all Nuts and Bolts after all
components have been assembled in current and previous
steps.
NOTE: Do not over tighten any component with pivoting
function.
Make sure all pivoting components are able to move freely.
Do not tighten all Nuts and Bolts in this step.
Contact US
90 DAY FULL WARRANTY
The whole Smith machine is divided into four packages, and the packages will be delivered one after
another. You can contact Mikolo's Amazon customer service to ask for the tracking number and logistics
information, please be patient.
If this Smith machine fails due to a defect in material or workmanship within 90 days of the date of
purchase, Please contact us via Amazon mail.
We will reply to you within 2 4 hours after receiving the email and help you solve the problem.
If you need to provide a video, you can send it to the after-sales mailbox.
Our after-sale email address:
[email protected]
２

C3 C4
A1
Parts list A
A3 Ｒｉｇｈｔ Ｂａｓｅ
１ＰＣ A4 A5 Middle Upright
Right Rod
1PC
２ＰCS
1PC
Ｆｏｏｔｂｏａｒｄ
２ＰＣＳ Ｆｏｏｔｂｏａｒｄ
Ｗａｓｈｅｒ ２ＰＣＳ
Guide Rod Base
1PC Left Base
1PC
Ａ２ Middle Upright
Left Rod
1PC
A6 Rｅａｒ ｕｐｒｉｇｈｔ A7 Rear Cross
Frame
1PC
B2 Ｓｍｉｔｈ Ｂａｒ
Ｔｕｂｅ
2PCS
1PC
Frame
1PC
A8 Storage Base A9 Upper Left Frame A10 Upper Right
B5 Smith Bar
B3Ｗｅｉｇｈｔ Ｈｏｌｄｅｒ B4 Ｇｕｉ２
ｄＰ ｅＣＳ Ｒｏｄ 1PC
B10 Ｓｍｉｔｈ Ｂａｒ
B7 Ｓｍｉｔｈ Ｂａｒ
Ｃａｔｃｈ Right
ｒｏｄ
2PCS
B1 Pull-Up Frame
B6 Ｃａｔｃｈ Ｐｅｇ
2PCS
C5 Ｗｅｉｇｈｔ Ｓｔｏｒａｇｅ
Ｐｉｎ Ｓｌｅｅｖｅ 6PCS
Ｓｍｉｔｈ Ｂａｒ
1PC
B8 Ｓｍｉｔｈ Ｂａｒ
Ｆｉｘｅｄ Ｔｕｂｅ
2PCS
B9 Ｓｍｉｔｈ Ｂａｒ
Ｂｅａｒｉｎｇ Ｔｕｂｅ
2PCS
Ｃａｔｃｈ Ｌｅｆｔ
1PC
C1 Ｗｅｉｇｈｔ
ＳｔｏｒａｇｅＲａｃｋ
１ＰＣ
C2 Ｌｅｇ Ａｔｔｃｈｍｅｎｔ
1PC
1PC
３

E9
E4Ｆｏｒｅａｒｍ ｐａｄ
２ＰＣＳ
Ｌａｔｃｈ ６ＰＣＳ
C7 Ｌａｎｄｍｉｎｅ
1PC C9
D4 Ｓｌｉｄｉｎｇ ｓｌｅｅｖｅ
Ｌｅｆｔ
1PC
D9 Ｓａｆｅｔｙ Ｂａｒ Ｌｅｆｔ
1PC
E10 Ｓｈｏｃｋｐａｄ ６ＰＣＳ
２ＰＣＳ
Ｌａｎｄｍｉｎｅ Ｂａｓｅ Ｃｏｎｎｅｃｔｉｎｇ
Ｐｉｅｃｅ 2PCS
C10 １１０ Ｃｏｎｎｅｃｔｉｎｇ
C8 ３６０° Ｌａｎｄｍ
ine Connection
1PC
D8 Ｈｏｏｋ ４ＰＣＳ
Ｐｉｅｃｅ
2PCS
D6 Ｓｌｉｄｉｎｇ Ｐｕｌｌｅｙ D7
１２ＰＣＳ
D5
Ｓｍｉｔｈ Ｂａｒ
2PCS Ｃａｔｃｈ Ｐｅｇ
２０ＰＣＳ
D10 Ｓａｆｅｔｙ Ｂａｒ
Right
1PC
E1 Ｄｉｐ Ｂａｒ Ｌｅｆｔ
１ＰＣ
E6 Ｊ Ｈｏｏｋ Ｌｅｆｔ
1PC
E2 Ｄｉｐ Ｂａｒ Ｒｉｇｈｔ E3 Ｇｒｉｐ ｈａｎｄｌｅ
1PC
E7 Ｊ Ｈｏｏｋ Right
1PC
E5 Ｔ－Ｂａｒ １ＰＣ
E8 Ｓｐｒｉｎｇ Ｃｌｉｐ
4ＰＣＳ
13460mm
D1 Ｍｏｖｉｎｇ Ｐｕｌｌｅｙ
２ＰＣＳ D2 Ｃａｂｌｅ 3200mm D3 Ｃａｂｌｅ
1PC
Sliding Sleeve
Right 1PC
1PC
C6
3200
1346013460
４
Parts list B

F5 Ｃａｂｌｅ Ｈａｎｄｌｅ
2PCS
F7 Ｃｈａｉｎ 1PC F8 F10
G1 G2 G3 Ｍ１０ｘ２５ Ｂｏｌｔ
４ＰＣＳ G4 G5
G6 G7
Ｍ１２ｘ３０ Ｂｏｌｔ
２PCS
Ｍ１０ｘ７０ Ｂｏｌｔ
１１ＰＣＳ
Ｍ8ｘ40 Ｂｏｌｔ
2ＰＣＳ
Ｍ１０ｘ７５ Ｂｏｌｔ
１ＰＣ
Ｍ１０ｘ８５ Ｂｏｌｔ
２ＰＣＳ
F1 Ｌａｔ Ｐｕｌｌ
Ｄｏｗｎ Bar 1PC
F6 Ｔｒｉｃｅｐ Ｒｏｐｅ
1PC
F2 Ｃａｂｌｅ Ｂａｒ 1PC F3 Ｐｅｇ ４ＰＣＳ F4 Ｃｌｉｐ ３ＰＣＳ
F9 Ｍ１０Ｘ７０ Ｂｏｌｔ
２６ＰＣＳ
G8 Ｍ１２ Ｗａｓｈｅｒ
2PCS
Ｍ１０ｘ２0Ｂｏｌｔ
12ＰＣＳ
G9 Ｍ１0Ｗａｓｈｅｒ
70PCS
Ｍ１０ｘ２0Ｂｏｌｔ
20ＰＣＳ
G10 Ｍ8Ｗａｓｈｅｒ
8PCS
Ｍ8ｘ65 Ｂｏｌｔ
4ＰＣＳ
H1 Ｍ１０ Ｎｕｔ ４４ＰＣＳ H2 Ｍ8Ｎｕｔ 6ＰＣＳ
５
Parts list C

H1
G9
A8
C10
F9
A3
A2
A1
F9 G9
H1
Assembly step 1
Ｍ１０Ｘ７０ Ｂｏｌｔ Ｍ１０ Ｗａｓｈｅｒ
Ｍ１０ Ｎｕｔ ４ＰＣＳ
４ＰＣＳ
１４ＰＣＳ
１． Ｐｒｅｓｅｔ Ｆ９ ｕｎｄｅｒ Ａ２ ｔｈｒｏｕｇｈ Ｃ１０；
２． Ｐｒｅｓｅｔ Ｆ９ ｕｎｄｅｒ Ａ３ ｔｈｒｏｕｇｈ Ｃ１０；
３． Ｐｒｅｓｅｔ Ｆ９ ｕｎｄｅｒ Ａ８ ｔｈｒｏｕｇｈ Ｃ１０；
４． Ｃｏｎｎｅｃｔ Ｆ９ ｗｉｔｈ Ｃ１０ ｔｏ ｌｏｃｋ Ａ１， Ａ２， Ａ３ ａｎｄ Ａ８ ｗｉｔｈ Ｇ９ ａｎｄ Ｈ１．
６

G9
H1
A3
A4
A5
A6
A2
G9 H1
Ｍ１０ Ｗａｓｈｅｒ Ｍ１０ Ｎｕｔ ８ＰＣＳ
８ＰＣＳ
Assembly step 2
１． Ｃｏｎｎｅｃｔ Ａ４， Ａ５ ａｎｄ Ａ６ ｗｉｔｈ ｔｈｅ ｐｒｅｖｉｏｕｓｌｙ ｐｒｅｓｅｔ ｂｏｌｔｓ ｏｎ Ａ２ ａｎｄ Ａ３ ｗｉｔｈ Ｇ９ ａｎｄ Ｈ１．
７

F9
G9
H1
G2
C10
A4
A5
A6
G2
G9
H1
C9
A7
A9
A10
B1
F9
Assembly step 3
Ｍ１０Ｘ７０ Ｂｏｌｔ １２ＰＣＳ Ｍ１０Ｘ７０ Ｂｏｌｔ ６ＰＣＳ
Ｍ１０ Ｗａｓｈｅｒ
Ｍ１０ Ｎｕｔ １８ＰＣＳ
２４ＰＣＳ
１． Ｃｏｎｎｅｃｔ Ｆ９ ｗｉｔｈ Ａ４， Ａ６ ａｎｄ Ａ９ ｔｈｒｏｕｇｈ Ｃ１０ ｗｉｔｈ Ｇ９ ａｎｄ Ｈ１；
２． Ｃｏｎｎｅｃｔ Ｆ９ ｔｏ Ａ５， Ａ６ ａｎｄ Ａ１０ ｔｈｒｏｕｇｈ Ｃ１０ ｗｉｔｈ Ｇ９ ａｎｄ Ｈ１；
３． Ｃｏｎｎｅｃｔ Ｆ７， Ａ９ ａｎｄ Ａ１０ ｔｈｒｏｕｇｈ Ｃ１０ ｗｉｔｈ Ｇ９ ａｎｄ Ｈ１；
４． Ｃｏｎｎｅｃｔ Ｇ２ ｔｏ Ａ９， Ａ１０ ａｎｄ Ｂ１ ｔｈｒｏｕｇｈ Ｃ９ ｗｉｔｈ Ｇ９ ａｎｄ Ｈ１；
５． Ｌｏｃｋ ａｌｌ ｔｈｅ ｎｕｔｓ ａｂｏｖｅ （ｉｎｃｌｕｄｉｎｇ ｔｈｅ ｓｅｃｏｎｄ ｓｔｅｐ）．
８

G4 G7
G9 G10
H2
D8
G4
H2
E8
A7
G7 G10
H2
B2
C5
B3
E10
G9
A6
A1
Assembly step 4
Ｍ１０Ｘ２０ Ｂｏｌｔ ６ＰＣＳ Ｍ８Ｘ４０ Ｂｏｌｔ ２ＰＣＳ
Ｍ１０ Ｗａｓｈｅｒ
Ｍ８ Ｎｕｔ ６ＰＣＳ
６ＰＣＳ Ｍ８ Ｗａｓｈｅｒ ４ＰＣＳ
１． Ｃｏｎｎｅｃｔ ａｎｄ ｌｏｃｋ Ｃ５ ｗｉｔｈ Ｇ４， Ｇ９ ａｎｄ Ａ６；
２． Ｃｏｎｎｅｃｔ ａｎｄ ｌｏｃｋ Ｄ８ ｗｉｔｈ Ｇ１０， Ｈ２ ａｎｄ Ａ７；
３． Ｐｕｔ ｏｎｅ ｅｎｄ ｏｆ Ｂ２ ｗｉｔｈ ｈｏｌｅ ｕｐｗａｒｄ， ｉｎｓｅｒｔ ｔｈｅ ｌｏｗｅｒ ｅｎｄ ｔｈｒｏｕｇｈ Ｂ３ ａｎｄ Ｅ１０ ｉｎｔｏ ｔｈｅ ｈｏｌｅ ｏｆ Ａ１，
４． Ｃｌｉｐ Ｅ８ ｏｎｔｏ Ｂ３．
ｉｎｓｅｒｔ ｔｈｅ ｕｐｐｅｒ ｅｎｄ ｉｎｔｏ ｔｈｅ ｓｌｅｅｖｅ ｏｆ Ａ７， ａｎｄ ｌｏｃｋ ｉｔ ｗｉｔｈ Ｇ７ ａｎｄ Ｈ２；
９

G2
G1
G5
G9 H1
G4
C6
A3
C2
C3
G2
C4
G4
H1G9
G1 H1 G9
G2
G2
D7
C8
A2
C7
H1
G9
A5
A4
G5
Assembly step 5
Ｍ１０Ｘ７５ Ｂｏｌｔ １ＰＣ Ｍ１０Ｘ７０ Ｂｏｌｔ ３ＰＣＳ
Ｍ１０Ｘ２０ Ｂｏｌｔ ２ＰＣＳ Ｍ１０Ｘ２０ Ｂｏｌｔ ２０ＰＣＳ
Ｍ１０ Ｗａｓｈｅｒ Ｍ１０ Ｎｕｔ ４ＰＣＳ
８ＰＣＳ
１． Ｃｏｎｎｅｃｔ ａｎｄ ｌｏｃｋ Ｃ６ ａｎｄ Ａ２ ｗｉｔｈ Ｇ２， Ｇ９ ａｎｄ Ｈ１；
２． Ｃｏｎｎｅｃｔ Ｃ６ ａｎｄ Ｃ８ ｗｉｔｈ Ｇ２， Ｇ９ ａｎｄ Ｈ１． Ｗｈｅｎ Ｈ１ ｉｓ ｌｏｃｋｅｄ， Ｃ８ ｃａｎ ｓｔｉｌｌ ｒｏｔａｔｅ ｆｌｅｘｉｂｌｙ；
３． Ｃｏｎｎｅｃｔ Ｃ７ ａｎｄ Ｃ８ ｗｉｔｈ Ｇ１， Ｇ９ ａｎｄ Ｈ１． Ｗｈｅｎ Ｈ１ ｉｓ ｌｏｃｋｅｄ， Ｃ７ ｃａｎ ｓｔｉｌｌ ｒｏｔａｔｅ ｆｌｅｘｉｂｌｙ；
４． Ｃｏｎｎｅｃｔ ａｎｄ ｌｏｃｋ Ｃ２ ａｎｄ Ａ３ ｗｉｔｈ Ｇ２， Ｇ９ ａｎｄ Ｈ１；
５． Ｉｎｓｅｒｔ Ｃ３ ｉｎｔｏ Ｃ２ ａｎｄ ｌｏｃｋ Ｇ４ ｔｈｒｏｕｇｈ Ｃ４．
１０

G2
G9
H1
G9
C1
G2G9
A9
A10
B4
B9
E10
B6
B7
A4
A5
H1
A8
Assembly step 6
Ｍ１０Ｘ７０ Ｂｏｌｔ ２ＰＣＳ
Ｍ１０ Ｗａｓｈｅｒ
Ｍ１０ Ｎｕｔ ２ＰＣＳ
４ＰＣＳ
１． Ｔｈｅ Ｂ４ ｔｈｒｅａｄ ｈｏｌｅ ｅｎｄ ｆａｃｅｓ ｕｐ， ｔｈｅ ｌｏｗｅｒ ｅｎｄ ｐａｓｓｅｓ ｔｈｒｏｕｇｈ Ｂ９， Ｅ１０ ａｎｄ Ｂ６ ａｎｄ ｉｓ ｉｎｓｅｒｔｅｄ ｉｎｔｏ
２． Ｔｈｅ Ｂ４ ｔｈｒｅａｄ ｈｏｌｅ ｅｎｄ ｆａｃｅｓ ｕｐ， ｔｈｅ ｌｏｗｅｒ ｅｎｄ ｐａｓｓｅｓ ｔｈｒｏｕｇｈ Ｂ９， Ｅ１０ ａｎｄ Ｂ７ ａｎｄ ｉｓ ｉｎｓｅｒｔｅｄ ｉｎｔｏ
３． Ｃｏｎｎｅｃｔ ａｎｄ ｌｏｃｋ ｔｈｅ ｐｒｅｓｅｔ ｂｏｌｔｓ ｏｎ Ｃ１ ａｎｄ Ａ８ ｗｉｔｈ Ｇ９ ａｎｄ Ｈ１．
ｔｈｅ Ａ４ ｈｏｌｅ， ａｎｄ ｔｈｅ ｕｐｐｅｒ ｅｎｄ ｉｓ ｌｏｃｋｅｄ ｗｉｔｈ Ｇ２， Ｇ９ ａｎｄ Ａ９；
ｔｈｅ Ａ５ ｈｏｌｅ， ａｎｄ ｔｈｅ ｕｐｐｅｒ ｅｎｄ ｉｓ ｌｏｃｋｅｄ ｗｉｔｈ Ｇ２， Ｇ９ ａｎｄ Ａ１０；
１１

F8 F10
G3 G9
H1
G8
Assembly step 7
Ｍ１２Ｘ３０ Ｂｏｌｔ ２ＰＣＳ Ｍ１０Ｘ８５ Ｂｏｌｔ ２ＰＣＳ
Ｍ１０Ｘ２５ Ｂｏｌｔ ４ＰＣＳ Ｍ１０ Ｗａｓｈｅｒ
Ｍ１０ Ｎｕｔ ６ＰＣＳ
１２ＰＣＳ
Ｍ１２ Ｗａｓｈｅｒ ２ＰＣＳ
１． Ｐｕｔ Ｂ８ ｏｎ ｂｏｔｈ ｅｎｄｓ ｏｆ Ｂ５， ａｎｄ ｕｓｅ Ｇ３， Ｇ９ ａｎｄ Ｈ１ ｔｏ ｃｏｎｎｅｃｔ ａｎｄ ｌｏｃｋ Ｂ８ ａｎｄ Ｂ９；
２． Ｉｎｓｅｒｔ Ｂ１０ ｉｎｔｏ ｂｏｔｈ ｅｎｄｓ ｏｆ Ｂ５ ａｎｄ ｃｏｎｎｅｃｔ ａｎｄ ｌｏｃｋ ｉｔ ｗｉｔｈ Ｆ８ ａｎｄ Ｇ８；
３． Ｃｌｉｐ Ｅ８ ｏｎｔｏ Ｂ１０；
４． Ｃｌａｍｐ Ｄ４ ｔｏ Ａ４ ｗｉｔｈ Ｅ９；
５． Ｃｌａｍｐ Ｄ５ ｔｏ Ａ５ ｗｉｔｈ Ｅ９；
６． Ｃｏｎｎｅｃｔ Ｄ６ ａｎｄ Ｄ４ ｗｉｔｈ Ｆ１０， Ｇ９ ａｎｄ Ｈ１． Ｗｈｅｎ Ｈ１ ｉｓ ｌｏｃｋｅｄ， Ｄ６ ｃａｎ ｓｔｉｌｌ ｒｏｔａｔｅ ｆｌｅｘｉｂｌｙ；
７． Ｃｏｎｎｅｃｔ Ｄ６ ａｎｄ Ｄ５ ｗｉｔｈ Ｆ１０， Ｇ９ ａｎｄ Ｈ１． Ｗｈｅｎ Ｈ１ ｉｓ ｌｏｃｋｅｄ， Ｄ６ ｃａｎ ｓｔｉｌｌ ｒｏｔａｔｅ ｆｌｅｘｉｂｌｙ．
１２
H1
D6 F10 D4
E9
D5
G9 H1
A4
A5
B8
B10
E8
F8
G8
G3 G9
B5

2
10
12
11
D1
D3
3
4
5
6
7
8
9
1
1346013460
Assembly step 8
Ｊａｃｋｓｃｒｅｗ
１． Ｒｅｍｏｖｅ ｔｈｅ ａｃｃｅｓｓｏｒｉｅｓ ａｔ ｏｎｅ ｅｎｄ ｏｆ Ｄ３， ｔｈｒｅａｄ ｔｈｅｍ ｉｎ ｓｅｑｕｅｎｃｅ ａｃｃｏｒｄｉｎｇ ｔｏ ｔｈｅ ｄｉｒｅｃｔｉｏｎ ｏｆ
ｔｈｅ ｓｔｅｅｌ ｃａｂｌｅ， ｐｌａｃｅ ｔｈｅ ｓｔｅｅｌ ｃａｂｌｅ ｉｎ ｔｈｅ ｐｕｌｌｅｙ ｇｒｏｏｖｅ， ａｎｄ ｆｉｎａｌｌｙ ｉｎｓｔａｌｌ ｔｈｅ ａｃｃｅｓｓｏｒｉｅｓ ｂａｃｋ
ｔｏ ｌｏｃｋ．
D3
１３

G9
H1
G4
21
D5
3D2
A2
A3
4
G4
H1 G9
D4
Assembly step 9
Ｍ１０Ｘ２０ Ｂｏｌｔ ２ＰＣＳ
Ｍ１０ Ｗａｓｈｅｒ
Ｍ１０ Ｎｕｔ ２ＰＣＳ
２ＰＣＳ
Ｊａｃｋｓｃｒｅｗ
１． Ｌｏｃｋ ｔｈｅ ｈｏｌｅ ｅｎｄ ｏｆ Ｄ２ ｗｉｔｈ ｔｈｅ ｔｒｉａｎｇｌｅ ｆｉｘｅｄ ｆｒｏｍ Ｇ４， Ｇ９ ａｎｄ Ｈ１ ｔｏ Ａ２；
２． Ｔｈｒｅａｄ ｔｈｅ ｗｉｒｅ ｒｏｐｅ ｉｎ ｓｅｑｕｅｎｃｅ ａｃｃｏｒｄｉｎｇ ｔｏ ｔｈｅ ｄｉｒｅｃｔｉｏｎ ｏｆ ｔｈｅ ｗｉｒｅ ｒｏｐｅ， ｐｌａｃｅ ｔｈｅ ｗｉｒｅ ｒｏｐｅ ｉｎ
３． Ｌｏｃｋ ｔｈｅ ｈｏｌｅ ｅｎｄ ｏｆ Ｄ２ ｗｉｔｈ ｔｈｅ ｔｒｉａｎｇｌｅ ｆｉｘｅｄ ｆｒｏｍ Ｇ４， Ｇ９ ａｎｄ Ｈ１ ｔｏ Ａ３；
４． Ｔｈｒｅａｄ ｔｈｅ ｗｉｒｅ ｒｏｐｅ ｉｎ ｓｅｑｕｅｎｃｅ ａｃｃｏｒｄｉｎｇ ｔｏ ｔｈｅ ｄｉｒｅｃｔｉｏｎ ｏｆ ｔｈｅ ｗｉｒｅ ｒｏｐｅ， ｐｌａｃｅ ｔｈｅ ｗｉｒｅ ｒｏｐｅ ｉｎ
ｔｈｅ ｐｕｌｌｅｙ ｇｒｏｏｖｅ， ａｎｄ ｆｉｎａｌｌｙ ｌｏｃｋ ｔｈｅ ｗｉｒｅ ｒｏｐｅ ｉｎｔｏ ｔｈｅ Ｄ４ ｃａｓｉｎｇ ｗｉｔｈ ｊａｃｋｓｃｒｅｗ；
ｔｈｅ ｐｕｌｌｅｙ ｇｒｏｏｖｅ， ａｎｄ ｆｉｎａｌｌｙ ｌｏｃｋ ｔｈｅ ｗｉｒｅ ｒｏｐｅ ｉｎｔｏ ｔｈｅ Ｄ５ ｃａｓｉｎｇ ｗｉｔｈ ｊａｃｋｓｃｒｅｗ．
１４

E3
G6
G10
E1 E4
G4
E2
G4
G9
G6
G10
G9
Assembly step 10
Ｍ１０Ｘ２０ Ｂｏｌｔ ２ＰＣＳ
Ｍ１０ Ｗａｓｈｅｒ ２ＰＣＳ Ｍ８ Ｗａｓｈｅｒ ４ＰＣＳ
Ｍ８Ｘ６５ Ｂｏｌｔ ４ＰＣＳ
１． Ｌｏｃｋ Ｅ４ ａｎｄ Ｅ１ ｗｉｔｈ Ｇ６ ａｎｄ Ｇ１０；
２． Ｌｏｃｋ Ｅ４ ａｎｄ Ｅ２ ｗｉｔｈ Ｇ６ ａｎｄ Ｇ１０；
３． Ｌｏｃｋ Ｅ３ ａｎｄ Ｅ１ ｗｉｔｈ Ｇ４ ａｎｄ Ｇ９；
４． Ｌｏｃｋ Ｅ３ ａｎｄ Ｅ２ ｗｉｔｈ Ｇ４ ａｎｄ Ｇ９．
Ｔｈｉｓ ｃｏｍｐｌｅｔｅｓ ｔｈｅ ｉｎｓｔａｌｌａｔｉｏｎ． Ｂｅｆｏｒｅ ｕｓｅ， ｃｈｅｃｋ ｗｈｅｔｈｅｒ ｔｈｅ ｓｃｒｅｗｓ ａｒｅ ｆａｓｔｅｎｅｄ ａｎｄ
ｗｈｅｔｈｅｒ ｔｈｅ ｓｔｅｅｌ ｃａｂｌｅ ｉｓ ｉｎ ｔｈｅ ｇｒｏｏｖｅ ｏｆ ｔｈｅ ｐｕｌｌｅｙ． Ｏｔｈｅｒ ａｃｃｅｓｓｏｒｉｅｓ， ｓｕｃｈ ａｓ Ｄ９， Ｄ１０，
Ｅ５， Ｅ６， ｅｔｃ．， ｃａｎ ｂｅ ｓｅｌｅｃｔｅｄ ａｎｄ ｕｓｅｄ ａｃｃｏｒｄｉｎｇ ｔｏ ｔｈｅ ｎｅｅｄｓ ｏｆ ｅｘｅｒｃｉｓｅ． Ｔｈａｎｋ ｙｏｕ ｆｏｒ
ｙｏｕｒ ｐａｔｒｏｎａｇｅ ａｎｄ ｗｅｌｃｏｍｅ ｔｏ ｖｉｓｉｔ ａｇａｉｎ．
１５

EXERCISE GUIDELINES
FOUR TYPES OF STRENGTH WORKOUTS
Note: A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions
Muscle Building— Work your muscles near their maxi
mum capacity and progressively increase the intensity
of your exercise. Adjust the intensity level of an indi
vidual exercise as follows:
• Change the amount of resistance used .
• Change the number of repetitions or sets performed.
Use your own judgment to determine 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— Tone your muscles by working them to a
moderate percentage of their capacity. Select a moder
ate amount of resistance and increase the number of
repetitions in each set. Complete as many sets of 15 to
2 0 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 number of repetitions in
each set. Exercise for 20 to 30 minutes, resting for a
maximum of 30 seconds between sets.
Cross Training— Combine strength training and aero
bic exercise by following this type of program:
• Strength training workouts on Monday, Wednesday,
and Friday.
• 2 0 to 3 0 minutes of aerobic exercise on Tuesday and
Thursday.
• One full day of rest each week to give your body time
to regenerate.
WORKOUT GUIDELINES
Familiarize yourself with the equipment and learn the
proper form for each exercise. Use your own judgment
to determine the appropriate length of time for each
workout, and the numbers of repetitions and sets to
complete. Progress at your own pace and be sensitive
to your body’s signals. Follow each workout with at
least one day of rest.
Warming Up—Start with 5 to 10 minutes of stretch
ing and light exercise. A warm- up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Working Out— Include 6 to 10 different exercises in
each workout. Select exercises for every major muscle
group, emphasizing areas that you want to develop.
To give balance and variety to your workouts, vary the
exercises from workout to workout.
Cooling Down— Finish with 5 to 10 minutes of stretch
ing. Stretching increases the flexibility of your muscles
and helps to prevent post- exercise problems.
EXERCISE FORM
Move through the full range of motion for each exer
cise and move only the appropriate parts of the body.
Perform the repetitions in each set smoothly and
without pausing. The exertion stage of each repeti
tion should last about half as long as the return stage.
Exhale during the exertion stage of each repetition and
inhale during the return stroke. Never hold your breath.
Rest for a short period of time after each set:
• Muscle Building— Rest for three minutes after each
set.
• Toning— Rest for one minute after each set .
• Weight Loss— Rest for 3 0 seconds after each set.
STAYING MOTIVATED
For motivation, keep a record of each workout. Write
the date, the exercises performed, the resistance used,
and the numbers of sets and repetitions completed.
Record your weight and key body measurements once
a month. To achieve good results, make exercise a
regular and enjoyable part of your life.
１６