MuscleSquad 3 Power Rack Manual

MuscleSquadPhase 3 Power RacktoFull Power Rack Extension
Assembly & UserManual
Important –Please read these instructions fully before assembly anduse.

Contents
Safety Information
Openingthe Carton
Hardware Pack
AssemblyInstructions
ExplodedParts Diagram
ExplodedPartsList
Exercise Information
Care & Maintenance
Guarantee

Safety Information
Important –Please read fully before assembly or use
Thisexerciseequipmentisbuiltforoptimumsafety.However,certainprecautionsapplywheneveryouoperate
a piece ofexercise equipment. Be sureto read theentire manual before youassemble,operateorusethis
equipment. Note the following safety precautions.
Assembly
•Check you have all the components and tools
•Remove all fittings from the plastic bags and
separate them into their groups.
•Keep children and animals away from the work
area, small parts can cause choking ifswallowed.
•Make sure you have enough space to layout the
parts before starting.
•Theassemblyofthisequipmentisbestcarriedout
by 2 people.
•Assembletheitemasclosetoitsfinalposition(inthe
same room) as possible.
•Position the equipment on a clear, level surface.
•Dispose of all packaging carefully and
responsibly.
Using
•Do not use the equipment near water oroutdoors.
•Keepchildrenandpetsawayfromtheequipmentat
all times. Do not leave children unattended in the
same room with the equipment.
•Before using the equipment to exercise, always
warm up with stretching exercise.
•This product is intended for domestic useonly.
•Iftheuserexperiencesdizziness,nausea,chestpain
oranyotherabnormalsymptomsSTOPtheworkout
at once.
CONSULT A DOCTOR IMMEDIATELY
•Only one person at a time should use the
equipment.
•Keep hands away from all moving parts.
•Always wear appropriate workout clothing when
exercising. Do not wear loose flowing clothing that
could become caught in the equipment. Running or
aerobic shoes are also required when using the
equipment.
•Use the equipment only for intended use, as
describedinthismanual.Donotuseattachmentsnot
recommended by the manufacturer.
•Do not place any sharp objects on or near the
equipment.
•Disabled persons should not use the equipment
without a qualified person or doctor inattendance.
•Never operate or use the equipment if it is
damaged or not functioning properly.
•Examine the equipment frequently especially the
easily damaged parts. The safety level of the
equipmentcanonlyremainifitisexaminedregularly.
Replace anydefectivecomponentsimmediately. Do
not use the equipment until ithas been repaired.
•Parentsandothersresponsibleforchildrenmustbe
aware that playing on the equipment could be
dangerousandleadtopossibleinjury.Childrenmust
not be left unattended with the equipment.
Combined weight capacity of 316kg
•Your product is intended for use in clean dry
conditions.Youshouldavoidstorageinexcessively
coldordampplacesasthismayleadtocorrosionand
other relatedproblems that areoutside ourcontrol.
•This product conforms to:
(BS EN ISO 20957) PARTS 1.2.4 class (H) -
Home Use - Class (C).
This product is not suitable for therapeutic
purposes.
•This exercise product has been designed and
manufactured to comply with the latest (BS EN ISO
20957) British and European Safety Standard

Safety Information
The free area must be at least 0.6m greater than the training area. This is a space where you can safely
dismount, without obstruction, in case of an emergency. Where two pieces of equipment are positioned
adjacent to each other the free area may be shared.
Only one person should be within the training area when the equipment is in use.

Openingthe Carton
#
#
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HARDWARE PACK
X 1

Hardware Pack

AssemblyInstructions
Step 1
A. AttachtwoRearVerticalSupports(#6)withfourShortConnectBars(#5),Alignupperandbottom
holesandsecureeachofthemwithfourM12x100mmHexBolts(#1),eight¢12mmWashers(#2)
and four M12 Aircraft Nuts (#3).
B. PlacetheCrossBeam(#4)tothecenterofthetwoRearVerticalSupports(#6),Alignupperholes
andsecureeachsidewithtwoM12x100mmHexBolts(#1),four¢12mmWashers(#2)andtwo
M12 Aircraft Nuts (#3).

Parts List
Key No.
Description
QTY
1
M12x110mm Hex Bolt
12
2
₡12mm Washer
24
3
M12 Aircraft Nut
12
4
Cross Beam
1
5
Short Connect Tube
4
6
Rear Vertical Support
2

Exercise Information
Tailoryourexerciseprogramaccordingtoyourphysicalcondition.Ifyouhavebeeninactiveforseveralyears,or
are overweight, you must startslowly and gradually increase yourtime onthe equipment; afew minutesper
workout increase is advisable.
Initially,youmaybeabletoexerciseonlyforafewminutesinyourtargetzone;however,youraerobicfitnesswill
improve over the next six to eight weeks. Do notbe discouraged if it takes longer.Itisimportantto workatyour
own pace.
Please remember these essentials:
•Haveyourdoctorreviewyourtraininganddietprogrammetoadviseyouofaworkoutroutineyoushouldadopt.
•Begin your training programme slowly with realistic goals.
•Monitor your pulse frequently. Establish your target heart rate based on your age andcondition.
•Set up your equipment on a flat even surface with an adequate training area, as prescribed in this
manual.
Exercise intensity
Tomaximizethebenefitsofexercising,itisimportanttoexercisewithproperintensity.Theproperintensitylevelcan
befoundbyusingyourheartrateasaguide.Foreffectiveaerobicexercise,yourheartrateshouldbemaintainedata
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.
20
180
160
140
120
100
80
Cardiovascular
performance
Intermediate aerobic
Effective fat burning
25 30 35 40 45 50 55 60 70
Age
Duringthefirstfewmonthsofyourexerciseprogramme,keepyourheartrateneartothelowendofyourtargetzone
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 aroundand place twofingers on your wrist. Take a six-secondheartbeat
countandmultiplytheresultsby10tofindyourheartrate.Forexample,ifyoursix-
second heartbeat count is 14, your heart rate is 140 beats per minute.
(Asix-secondcountisusedbecauseyourheartratewilldroprapidlywhenyoustop
exercising.) Adjust the intensity of your exercise until your heart rate is at the
required level.
Beats per minutes (bpm)
85% to Max
65% to 85%
55% to 65%
Up to 55%
0

Exercise Information
Muscle Chart
Aerobic Exercise
Aerobicexerciseimprovesthefitnessofyourlungsandheart-yourbody’smostimportantmuscle.Aerobicexercise
fitness is promoted by any activity that uses your large muscles (arms, legs or buttocks, for example).
Weight Training
Alongwithaerobicexercisingwhichhelpsgetridofandkeepofftheexcessfatthatourbodiescanstore,weight
trainingisanessentialpartoftheroutineprocess.Weighttraininghelpstone,buildandstrengthenmuscle.Ifyou
are working above your target zone, you may want to do a lesser amount of reps.
Targeted Muscle Groups
Theexerciseroutinethatisperformedonthetrainingbenchwilldevelopthecoremusclegroups.Thesemuscle
groups are highlighted on the muscle chart below.

ExerciseInformation
Each workout should include the following three parts:
1. A warm up,consistingof 5 to10minutesofstretchingandlightexercise.Aproperwarmupincreasesyour
body temperature, heart rate and circulation in preparation for exercise.
2. Atrainingzoneexerciseconsistingof20to30minutesofexercisingwithyourheartrateinyourtrainingzone.(Note:
Duringthefirstfewweeksofyourexerciseprogramme,donotkeepyourheartrateinyourtrainingzoneforlongerthan
20 minutes.)
3. Acooldown,with5to10minutesofstretching.Thiswillincreasetheflexibilityofyourmusclesandwillhelptoprevent
post-exercise problems.
Exercise Frequency
Tomaintainorimproveyourcondition,planthreeworkoutseachweekwithatleastonedayofrestbetweenworkouts.
Afterafewmonthsofregularexercise,youmaycompleteuptofiveworkoutseachweek,ifdesired.Remember,thekey
to success is to make exercise a regular and enjoyable part of your everyday life.
Lying face downon the floor,takearmsoutto sides
with palms down (creating T shape with body if
looking frombirdseye view). Bring oppositeheel of
foot up towards opposite extended hand rotating
throughtorsoandliftingchest.Ensurearm/shoulder
of extended arm you are aiming for heel to touch
stays pushed down into the ground to stretch
throughchestandfrontofshoulder.Repeatonother
side. Repeat for 10- 12 repetitions each side.
Scorpions
Feet shoulder width apart reach down to floor and
walk hands away from feet into a plank position.
Twist through torso to raise one hand up to ceiling
andreachbacktofurtherstretchthepectoralregion.
Return to plank position and repeat on other side.
Walk back up to standing and repeat for 12-15
repetitions. For a little extra, add a push up each
time you are in the plank position.
Walkout T-Rotation
Withbackandheelsagainstthewall,raisearmsup
over head and place back of hands and elbows
againstthewall.Keepingelbowsandbacksofhands
against the wall draw elbows down andintowards
ribcage, then returnto overhead position. Repeat
for 12-15 repetitions.
Wall Slides

Exercise Information
:
Quadruped T-Spine Rotation
Using a light resistance band, hold the band with
hands just wider than shoulder width apart and at
shoulder height. Keeping arms straight, pull arms
apartfromeachothertostretchbandacrossfrontof
chest and pinch shoulder blades together. With
control, and arms remaining straight, returntostart
position. Repeat for 12-15 repetitions. To make
harder, holdband closertogether. Tomakeeasier,
hold band further apart.
Resistance bands available at:
www.musclesquad.com
Band Pull Aparts
Inkneelingpositionandsittingonheelsplacehands
in front of knees. Takepalm of onehand to back of
head. Draw elbow of this arm down to opposite
knee, then rotate elbow up as high as you can to
ceiling by turning through torso. Other hand and
knees must remain flat on floor.
Repeat for 12-15 repetitions each side.
Lying flat onback,takearmsouttoside withpalms
faceup to createTshapewithbodyiflookingfrom
above.Raiseonelegandbringupandacrossbody
totouchdownonoppositesidefloor(bendkneefor
less intense stretch and straighten to intensify).
Ensure back and shoulders stay flat on floor.
Iron Crosses

Care & Maintenance
1. Thesafetyleveloftheequipmentcanonlybemaintainedif itisexaminedregularlyfordamageandwear
e.g. the connection points.
2. Inspectandtightenallpartsbeforeusingtheequipment.Replacedefectivecomponentsimmediatelyand/or
keep the equipmentout of use until repaired. Pay special attention tothe components most susceptible to
wear.
3. The equipment can be cleaned using a damp cloth and mild non-abrasive detergent. Do not use
solvents.
4. Do not attempt to repair this equipment yourself. Should you have any difficulty with the assembly,
operation, or use of your exercise product or if you think that you may have parts missing, contact the
MuscleSquad on [e-mail].
Guarantee:
For guarantee purposes, please retain your purchase receipt

Product Guarantee
The guarantee is subject to the following provisions:
•Theguaranteedoesnotcoveraccidentaldamage,misuse,cabinetparts,knobsorconsumable
items.
•The product must be correctly installed and operated in accordance with the instructions
contained in this manual.
•It must be used solely for domestic purpose.
•The guarantee will be rendered invalid if the product is re-sold or has been damaged by an
inexpert repair or modification.
•Specifications are subject to change without notice.
•The manufacturer disclaims any liability for any incidental or consequential damages.
•The guarantee is in addition to and does not diminish your statutory or legal rights.