PHAT PT-EX-01 User manual

Important – Please read these instructions fully before assembly or use
These instructions contain important information which will help you get the best from your equipment and ensure
safe and correct assembly, use and maintenance.
OWNER'S MANUAL
PHAT
SIT UP BENCH
PT-EX-01

ASSEMBLY
• Check you have all the components and tools listed,
bearing in mind that, for ease of assembly, some
components are pre-assembled.
• Keep children and animals away from the work
area, small parts could choke if swallowed.
• Make sure you have enough space to layout the
parts before starting.
• Assemble the item as close to its final position (in
the same room) as possible.
• Position the equipment on a clear, level surface.
• Dispose of all packaging carefully and responsibly.
• 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 or baggy clothing, since it
may get caught in the equipment. Wear athletic shoes
to protect your feet while exercising.
• Do not place any sharp objects around the
equipment.
• Disabled persons should not use the equipment
without a qualified person or doctor in attendance.
USE
• 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.
• This product is intended for domestic use only. Do
not use in any commercial, rental, or institutional
setting.
• Before using the equipment to exercise, always do
stretching exercises to properly warm up.
• If the user experiences dizziness, nausea, chest
pain, or other abnormal symptoms stop the workout
and seek immediate medical attention.
IMPORTANT - PLEASE READ FULLY BEFORE ASSEMBLY OR USE
TO REDUCE THE RISK OF SERIOUS INJURY, READ THE ENTIRE MANUAL BEFORE YOU ASSEMBLE OR
OPERATE THE EVERLAST POWER GYM. IN PARTICULAR, NOTE THE FOLLOWING SAFETY PRECAUTIONS:
WARNING: Before beginning any exercise program, consult your Doctor. This is especially important for
persons over the age of 35 or persons with pre-existing health problems. You MUST read all instructions before
using any fitness equipment. The manufacturer and its associates and partners assumes no responsibility for
personal injury or property damage sustained by or through the use of this product.
PHYSICIAN WARNING: Not all exercise equipment and training programs are suitable for everybody.It
is recommended that you consult your physician before using this equipment or beginning this or any other
training program.
PHAT Adjustable Utility Bench for Upright, Incline, Decline, and Flat Exercise nThis PHAT Workout Bench
is an All-In-One piece of fitness equipment that will allow you to perform a full range of exercises to tone
and strengthen your core, chest, arms, legs, and thighs, strengthening both your upper and lower body.
Made from powder-coated steel that’s scratch and chip-resistant, this gym equipment boasts a premium
framework that is support a weight of up to 330 pounds. The bench’s adjustable back pad allows four
abdominal positions, so you can perform flat, incline, decline, and military style presses with this workout
gear. Meanwhile, the specially designed seat is covered with high-density upholstery that facilitates an
even distribution of weight.
SAFETY INFORMATION
2

1、Front frame 1 pc
2、Rear frame 1 pc
3、Front support 1 pc
4、Front base 1 pc
5、Rear base 1 pc
6、Backrest beam 2 pcs
7、Adjustment support 1 pcs
8、Leg holder 1 pc
9、Long tube 1 pc
10、Seat bracket 2 pcs
11、Backrest cushion 1 pc
12、Seat cushion 1 pc
13、Foam roller 4 pcs
14、Handle foam 2 pcs
15、Front end cap 2 pcs
16、Rear end cap 2 pcs
18、L-shaped pin 1 pc
20、Square end cap 4 pcs
19、Round end cap 2 pcs
22、Washer 10 6 pcs
23、Bend washer 8 8 pcs
24、Washer 8 15 pcs
25、Lock nut M8 3 pcs
26、Lock nut M10 3 pcs
27、Hex bolt M8x40 4pcs 28、Hex bolt M8x16 4pcs
29、Hex bolt M8x20 8pcs
30、Hex bolt M8x45 1pc
32、Hex bolt M10x90 2pc
33、Hex bolt M10x155 1pc
17、Plastic nut 1 pc
0 5 10 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90 95 100 110 115 120 125 130 135 140 145 150 155 160 165 170
105
Ruler - Use this ruler to help correctly identify the hardware
Components - Parts
Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully
before contacting us regarding any missing components.
Please check you have all the parts listed below
3
29A、Hex bolt M8x25 3pcs

a、Attach Front support(3) to Front base(4) using Hex bolt M8x20(29) and Bend washer 8(23),
then using Hex bolt M8x16(28) and Washer
8(24) .
b、Attach Leg holder(8) to Front support(3) using Plastic nut(17), then slid Foam roller(13) to Leg holder(8).
c、Insert Long tube(9) to Front support(3), then slid Foam roller(13) and Handle foam(14).
Assembly Instructions
14 13
9
13
14
13
8
17
13
29 23 23
29
24 28
3
4
a.
b.
c.
Step 1
UNPACK THE CARTON AND PLACE ALL PARTS ON THE FLOOR.
CAREFULLY REMOVE ALL PACKING MATERIAL AND CHECK EACH PART WITH THE MANUAL FIRST.
REMEMBER SOME PARTS ARE PRE-FITTED TO LARGER COMPONENTS.
IMPORTANT
ASSEMBLE WITH ALL NUTS AND BOLTS LOOSE AT FIRST,
ONLY TIGHTEN AFTER COMPLETING ALL ASSEMBLY STEPS.
IMPORTANT
4

29 22
26
22
22
32
18
29 24 29 22
1
22 26
22 2622 26
2
3
a、Attach Front frame(1) to Front support(3) using Hex bolt M10x90(32)、 Washer 10(22)
and Lock nut M10(26),then insert L-Shaped pin(18).
b、Attach Rear frame(2) to Front frame(1) using Hex bolt M8x25(29A)、Washer 10(22) and Lock nut M10(26).
b.
a.
Assembly Instructions
Step 2
10 22 26
10
22
32
1
2
5
23
29
23
29
b.
a.
Step 3
a、Attach Rear base(5) to Rear frame(2) using Hex bolt M8x20(29) and Bend washer 8(23),
then using Hex bolt M8x16(28) and Washer
8(24) .
b、Attach Seat bracket(10) to Front frame(1) using Hex bolt M10x90(32)、Washer 10(22) and Lock nut M10(26)
5
A A
A
24
28

Assembly Instructions
Step 4
Step 5
26
22
22
33
6
6
7
1
b.
a.
a、Insert Adjustment support(7) to Backrest beam(6).
b、Attach Backrest beam(6) and Adjustment support(7) to Front frame(1)
using Hex bolt M10x155(33)、 Washer
10(22) and Lock nut M10(26).
12
11
24
27
24
27
24
28
24
30
1
6
b.
a.
c.
a、Attach Seat cushion(12) to Seat bracket(10) using Hex bolt M8x16(28) and Washer 8(24).
b、Attach Seat cushion(12) to Front frame(1) using Hex bolt M8x45(30) and Washer 8(24).
c、Attach Backrest cushion(11) to Backrest beam(6) using Hex bolt M8x40(27) and Washer 8(24)
.
6

1 Front frame
1
2 Rear frame
1
3 Front support
1
4 Front base
1
5 Rear base
1
6 Backrest beam
2
7 Adjustment support
1
8 Leg holder
1
9 Long tube
1
10 Seat bracket
2
11 Backrest cushion
1
12 Seat cushion
1
13 Foam roller
4
14 Handle foam
2
15 Front end cap
2
16 Rear end cap
2
17 Plastic nut
1
18 L - Shaped pin
1
19 Round end cap
2
20 Square end cap
4
22 Washer ￠10
6
23 Bend washer ￠8
8
24 Washer ￠8
15
25 Lock nut M8
3
26 Lock nut M10
3
27 Hex bolt M8x40
4
28 Hex bolt M8x16
4
29 Hex bolt M8x20
8
30 Hex bolt M8x45
1
32 Hex bolt M10x90
2
33 Hex bolt M10x155
1
Exploded Diagram Parts List
Part Description ’TY
Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully
before contacting us regarding any missing components.
1 Front frame
1
2 Rear frame
1
3 Front support
1
4 Front base
1
5 Rear base
1
6 Backrest beam
2
7 Adjustment support
1
8 Leg holder
1
9 Long tube
1
10 Seat bracket
2
11 Backrest cushion
1
12 Seat cushion
1
13 Foam roller
4
14 Handle foam
2
15 Front end cap
2
16 Rear end cap
2
17 Plastic nut
1
18 L - Shaped pin
1
19 Round end cap
2
20 Square end cap
4
22 Washer ￠10
23 Bend washer ￠8
8
24 Washer ￠8
25 Lock nut M8
26 Lock nut M10
4
28 Hex bolt M8x16
4
29 Hex bolt M8x20
30 Hex bolt M8x45
1
32 Hex bolt M10x90
1
Part Description
14
13
9
12
13
14
3
13
19
8
19
13
15
4
15
24 28
23 29
29 23
17
26
22
22
32
24
30
18
26 22 10
24 28
24
28
22 32
24
25
2
29 23
24
24
23
29
16
5
16
20
20
24
27
24
27
7
6
6
26
22
20
24
27
24 27
20 22
33
1
Exploded Drawing
Q’TY
Q
7
29A Hex bolt M8x25
3
29A
24
28
33 Hex bolt M10x155
27 Hex bolt M8x40
29A Hex bolt M8x25

CUSTOMISE YOUR EXERCISE PROGRAM
Determining the exact length of time for each workout, as well as the number of repetitions or sets completed,
is an individual matter. It is important to avoid overdoing it during the first few months of your exercise pro-
gram. You should progress at your own pace and be sensitive to your body’s signals. If you experience pain or
dizziness at any time while exercising, stop immediately and begin cooling down. Find out what is wrong be-
fore continuing. Remember that adequate rest and a proper diet are important factors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing circulation, raising your body temperature and delivering
more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group, em-
phasizing areas that you want to develop most. To give balance and variety to your workouts, vary the exercises
from session to session.
Schedule your workouts for the time of day when your energy level is the highest. Each workout should be fol-
lowed by at least one day of rest. Once you find the schedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of an effective exercise program. This requires moving through the
full range of motion for each exercise, and moving only the appropriate parts of the body. Exercising in an un-
controlled manner will leave you feeling exhausted. The repetitions in each set should be performed smoothly
and without pausing. The exertion stage of each repetition should last about half as long as the return stage.
Proper breathing is important. 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. The ideal resting periods are:
• Rest for three minutes after each set for a muscle building workout.
• Rest for one minute after each set for a toning workout.
• Rest for 30 seconds after each set for a weight loss workout.
Plan to spend the first couple of weeks familiarizing yourself with the equipmentand learning the proper your-
self with the equipmentand learning the proper form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move
slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without
strain. Stretching at the end of each workout is an effective way to increase flexibility.
EXERCISING INFORMATION