Mikolo M-ZL-M4 User manual

CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Keep this manual
for future reference.
S
MITH MAC HINE
M-ZL-M4

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 35 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.

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
T
he whole Smith machine is divided into four packages, and the packages will be delivered one after
a
nother. You can contact Mikolo's Amazon customer service to ask for the tracking number and logistics
i
nformation, please be patient.
I
f this Smith machine fails due to a defect in material or workmanship within 90 days of the date of
p
urchase, Please contact us via Amazon mail.
W
e will reply to you within 24 hours after receiving the email and help you solve the problem.
I
f you need to provide a video, you can send it to the after-sales mailbox.
O
ur after-sale email address:
[email protected]

1PC 1PC 1PC
2PCS
e
2PCS 2PCS
Bar
1PC
1PC
1PC
2PCS 1PC
1PC 1PC 1PC
1PC 1PC
1PC
C2 C3 C4
A1 A2 A3 A4 A5
A6 A7 A8 A9 A10
B1 B2 B3 B4 B5
B6 B7 B8 B9 B10
C1 C5
Parts list A

1PC
6PCS
1PC
PCS
Smith Bar Catch
2PCS
6PCS 6PCS
1PC
20PCS
1PC 2PCS
Left 1PC
Right
Right
1PC
Right
1PC
2PCS
1PC
1PC
Hook 4PCS
2PCS
E5
E6 E7 E8 E9
C6 C7 C8 C9 C10
D1 D2 D3 D4 D5
D6 D7 D8 D9 D10
E1 E2 E3 E4
E10
Parts list B

PCS
Foam Pad
ricep ope
PCS
PC
PCS
U Coonecting
Piece
6PCS
9
2PCS
68PCS
M
PCS
75
1PCS
70
7PCS
45
4PCS
25
4PCS
20
26PCS
2 30
2PCS
M2
PCS
Parts list C
H2
F1 F2 F3 F4 F5
F6 F7 F8 F9 F10
G1 G2 G3 G4 G5
G6 G7 G8 G9 G10
H1

G2
B8
F4
G2 F4
A2
F4
G2
G9
G10
F2
G2
G10
G9
A3
G2
PCS
M PCS
Nut PCS
A1
Assembly step 1
Washer

G10 G9
G9
B2
A7
A8
G2 F1
A2C1
G5
A3
G10
G10
PCS
PCS
NUT PCS
M Washer PCS
Assembly step 2

Nut PCS
M Washer PCS
LT PCS
Assembly step 3
G3
G10
A1
G10
G9
B7
C1
G9 C2

BOLT PCS
M Washer PCS
Nut PCS
BOLT PCS
Assembly step 4
G9 G10
G5G10
F4
G2 A6
G9
G10
B1
B2
G2
F3
A7
A8
A10
G9

BOLT PCS
M Washer PCS
Nut PCS
BOLT 6PCS
Assembly step 5
A10
D2
G9
G10
B1
F4
G2
D3
C3
G8
C10
A8
A7
G10

Nut PCS
M Washer PCS
BOLT PCS
Assembly step 6
G2
G2
A4
A5
A3
F5
A9
G10
G9
F5 G2
A6
G9 G10
F1
A2

Assembly step 7
BOLT PCS Nut PCS
BOLT 20PCS M Washer PCS
G8
G10
A4
G10
E7
G2 D4
G9 A5

BOLT PCS Nut PCS
M Washer PCS
Assembly step 8
F10
E6
G6
G9
A2
A3
B4
B6
A9
G10

BOLT PC
BOLT PC
Nut PCS
M Washer PCS
Assembly step 9
G9
G9G10
B10
C5
G9 G10
G4 G5
C4
A2
G10
G10
G9
B9
A3
B8

BOLT PCS
M Washer PCS
Assembly step 10
A5
G5
G10
B3
C8
C6
F10
A4
C7

BOLT PCS
M 2 Washer PCS
M Washer PCS
BOLT PCS
Nut PCS
Assembly step 11
G9
C8
E6
H1 H2
D1
G7
G10 C9
B5

F8
F7
D6
D10
F6
F9
Assembly step 12
Assembly step 13
1
D5
C1
M
2
3
4
5
6
7
8
9
10
11
12
M8*15 Bolt

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
20 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.
• 20 to 30 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 30 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.