Pro Fitness 922/0283 Owner's manual

ssembly
& User Instructions-Please Keep for future reference
before
assembly
or
use
you get the best fro
‘and
maintenance
Issue 1 -07/26/20

Information
Components - Parts
Components
-
Fixings
Assembly
Instructions
Workout Area
Exercise Information
Before starting
Muscle Chart
Warming
up
and
Cooling
down
Using
the
training
bench
Care
and
Maintenance
Exploded
Parts
Diagram
Parts
List
5-11
12
13-18
13
14
15
17
18
19
20
d

Safety Infornte
Xs:
Important — Please read
* The product must be installed on a Stable and level
surface.
*
Make
sure
you
have
enough
space
to
layout
the
parts before starting.
* Keep children and animals away from the exercise
area, small parts could pose a choking hazard if
swallowed.
* Dispose of all packaging carefull
*
Check
you
have
all
the
com
listed
in
the
parts
list,
bearing
in
of assembly,
ly and responsibly.
ponents and tools
mind
that,
for
ease
some
components
are
pre-assembled.
*Itis
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.
* Use the e
described i
quipment
only
for
intended
use,
as
not recom
n this manuai. Do not use attachments
mended by the manufacturer.
* Keep this equipment indoors, away from
moisture
and
dust.
Do
not
put
the
equipment
in
a
garage,
outbuilding,
covered
patio,
or
near
water.
* Your product is intended for use in clean dry
conditions.
You
should
avoid
storage
in
excessively
cold or damp places as this may lead to corrosion
and other related pr
oblems
that
are
outside
our
control.
* Keep unsupervised children away from the
equipment.
* Disabled persons should not use the equipment
without a qualified Person or doctor in attendance.
* Always wear appropriate workout clothing when
&xercising.
Do
not
wear
loose
or
baggy
clothing,
as it may get caught in the equipment. Wear
trainers
to
protect
your
feet
while
exercising.
* Do not place any sharp objects around the
€quipment.
*
Keep
hands
away
from
all
moving
parts.
* of the ad
justment devices are left projecting,
they could interf
ere with the user’s movement.
*
Before
using
the
e
quipment
to exercise, always
g exercises to properly warm up.
n at a time should use the
perform stretchin
*
Only
one
perso
equipment.
* Aspotter is recommended during exercise.
* If the user experiences dizziness, nausea, chest
pain, or other abnormal symptoms stop the
workout
and
seek
immediate
medical
attention.
* Injuries to health may result from incorrect or
excessive
training.
*
This
product
is
suitable
for
a
of: 130kg.
*
The
maximum
training
mass
is
60kg
(i.e.
the
total
additional
weight
used
for
your
workout).
*
The
Maximum
training
mass
on
the
preacher
pad
is
30
kg.
*
This
product
conforms
to:
Class (H) - Home Use
maximum
user
weight
BS EN ISO 20957-1

Please
check
you
have
all
parts
listed
below
before
contacting Argos regarding any missing components.
Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully
Total
mass
of
the
product
is
18kg.
The
dimensions
of
the
equipment
after
being
assembled
are
(width)
64
*
(depht)
151
x
(height)
130
cm.
2.
Rear Stabilizer X1
1. Front Support X14
4.Backrest P rt 5.Backrest Pad Incline
ackrest Pad Support X2
6. Arm Curl Pad Support x1
7. Swivel Foam Roll tube X1
8. Front StabilizerX1
CG kD
10. 45*120*2 Bracket X1
9. Backrest X1
11. Backrest pad X1 18. 53xM18X © 10 Lock Pin X1
12.
Seat Pad X1 13. Arm Curl
14.
©
22X
®
90X170
Foam
RollX2

may
be supplied than ar
check
carefully
before
c
any
missing
M10x70 mm Carriage Bolt x 2 M10x 150 mm Alien Boltx 2
*
0)
tp |» Oxo
M10x
75
mm
Allen
Bolt
x
4
M10x
16
mm
Allen
Bolt
x
6
26
(a
27
(7
MB
x
38
mm
Allen
Boltx
4
M835
mm
Allen
Boltx4
2
Om
M8 x 16 mm Alien Bolt x4 M6
x
16
mm
Phillps
Screwx2
30
31
©
10mm Washerx 14 &mm Washer x 12
M10 Alrcraft Nutx 5 5# Allen Wrench x 1
6# Allen Wrenchx 1
Tools prepared by user |
2

the Front support (1) onto the Front Stabilizer align the hole and secure them together:
bracket
2
x
M10x70mm
Carriage
Bolt
2
x
@10mm
Washer
(30)
and
2
x
M10.
Air

A. Attach one
: B.” Attach the other end of the Main Base Fi
the
same
way
in
A.
end
of Main Base Frame (3) to the Rear Stabilizer(2), align the hole and secure with
-3xM10X16mm
Allen
Bolt(25),
3x@10mm
Washers
(30)
.
rame(3) to the Front support (1),secure them together with

Assembly
instructions
gs
Sey
Eas
aE rae
A. Attach 2xBackrest Pad Su
pport (4) to the Main Base Fram i
e
8.
the
B
an
Bor
olin
te
the.
Washer
(30)
and
Nut(2)
—
o the Backrest P i |
M8X38mm Allen Bolt (26) and 4x 98mm Washer Gh align the hole and seg

Step
4
\ttach the Backrest Pad Incline Support(5) between the 2xBackrest Pad Support(4) ,align the hol
ecure. with Allen Bolt (23) ,2x@10mm Washers (30) and MIO Aircraft Nut),
lect the. desired incline when using.

Attach the Swivel Foam Roll Tube(7) to the the Front support (1),align the hole and secure with:
M10X75mmAllen Bolts (24) ,2x@10mm Washers (30) and 1XM10 Aircraft Nut(32).

the Arm Curl Pad(13) onto the Arm Curl Pad Support(6), ali i
, align the hole and
x16mm Allen Bolt (28) ,2x@8mm Washer (31) . Insert the Arm Curl Pad Seats) lib the ton
ning
of
the
Front
support
Select
the
desired
height
with
the
lock
knob(18)
when
using.
P
{tach the Triangle Bracket(9) as the diagram the hole and secure with 2 x
n. Bolts (28) Washers (31) .
10

Attach
the
Seat
Pad(12)
onto
the
Main
Base
Frame
align
the
hole
and
secure
M8x35mm Allen Bolts (27) ,4x@8mm Washers :
ush
2XFoam
Roll(14)
from
both
ends
of
the
Swivel
Foam
Roll
Tube(7)
separately.
il

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.
thin
the training area when the equipment is in use.
Only one person should be wi
12

Tailor
your
exercise
program
according
to
your
physical
condition.
If
you
have
been
inactive
for
several
years,
or
are
overweight,
you
must
start
slowly
and
increase
your
time
on
the
equipment;
a
few
minutes
per
workout increase is advisable.
initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness
will
improve
over
the
next
six
to
eight
weeks.
Don't
be
discouraged
if
it
takes
longer.
It's
important
to
work
at
your
own
pace.
Please
remember
these
essentials:
Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.
*
Bagin
your
training
program
slowly
with
realistic
goals.
* Monitor your pulse frequently. Establish your target heart rate based on your age and condition.
*
Set
up
your
equipment
on
a
flat
even
surface
with
adequate
training
area,
as
prescribed
in
this
manual.
Exercise
Intensity
b
maximize
the
benofits
of
exorcising,
it
is
important
to
oxorciso
at
an
appropriate
intensity.
The
intensity
level
can
be
found
by
using
your
heart
rate
as
a
guide.
For
effective
exercise,
your
heart
rate
should
be
maintained
at
a
loval
botwoon
65%
and
85%
of
your
maximum
heart
rate
as
you
exercise.
This
is
known
as
your
target zone. You can find your targot zone in the table below.
~
200
5
180
85%
to
Max
160
2 Cardiovascular
5
140
performance
120 _ 85% to 65% Intermediate aerobic
400 yo aes ae
Upto
bb%
~
digg)
Ettoctive
fat
burning
80
2b 40 ‘Mh 40 Ab bh 60 70
Age
During
the
first
few
months
of
your
exercise
progr
tr
dram, your haart rate near the low end of your target zone
a6
you
exercise.
Aflor
a
few
montha,
your
heart
rate
Gan
be
gradually
until
tla
near
the
middie
of
your
largel
zone
as
you
exercine,
TO measure your heart rate, slop exerclaing but continue moving your laga or
walking
around
and
place
two
on
your
wrlal.
Take
a
abe
aecond
heartbeat
count and multiply the resulta by 10 lo find your heart rate, For If your
heartbeat
count
Is
14,
your
hoarl
rate
is
140
beats
par
minute.
(A
elx-eecond
count
Is
used
your
heart
rate
will
drop
rapidly
when
you
stop exercising.) Adjust the Intenalty of your exerciae untl
required level. nil your heart rate la at the
43
on

Aerobic
Exercise
Aerobic
exercise
improves
the
fitness
of
your
lungs
and
heart
-
your
body’s
most
important
muscle.
Aerobic
exercise is promoted by any activity that uses your large muscles (arms, legs, or buttock, for example).
Weight
Training
Along
with
aerobic
exercising
which
helps
get
rid
of
and
keep
off
the
excess
fat
that
our
bodies
can
store,
weight
training
is
an
essential
part
of
an
exercise
routine.
Weight
training
helps
tone,
build
and
strengthen
muscle. If you are working above your target zone, you may want to do a lower number of reps.
Targeted
Muscle
Groups
The
exercise
routine
that
is
performed
on
the
training
bench
will
develop
the
upper
and
lower
body
or
combined total body muscle groups. These muscle groups are highlighted on the muscle chart below.
Front
A: Trapezius
B: Anterior Deltoid
C: Pectoralis Major
D: Serratus Anterior
E:
Biceps
F: Abdominal
G: Sartorius
H: Quadriceps
Back
I: Tibialis Anterior
J: Trapezius
K: Posterior Deltoid
L: Triceps
M:
Latissimus Dorsi
N: Gluteals
O: Hamstrings
P: Gastrocnemius
14

Warming
up and Cooling down
Each
workout
should
include
the
following
three
parts:
4. Awarm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases
your
body
temperature,
heart
rate,
and
circulation
in
preparation
for
exercise.
2. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training
zone. (Note: During the first few weeks of your exercise program, do not keep your heart rate in your training
zone
for
longer
than
20
3. A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will
help to reduce post-exercise muscle soreness.
Exercise
Frequency
To maintain or improve your fitness, plan three workouts each week, with at least one day of rest between
workouts. After a few months of regular exercise, you may complete up to five workouts each week, if
desired.
Remember,
the
key
to
success
is
make
exercise
a
regular
and
enjoyable
part
of
your
everyday
life.
Toe
touch
stretch
Stand
with
your
knees
bent
slightly
and
slowly
bend
forward
from
your
hips.
Allow
“your
back
and
shoulders
to
relax
as
you
reach
down
towards
your
toes
as
far
as
_ possible.
Hold
for
15
counts,
then
relax
Repeat
3
times.
Stretches:
Hamstrings,
back
of
knees
and
back.
Hamstring stretch
with
one
leg
extended.
Bring
the
sole
the
opposite
foot
toward
you
and
rest
it
ainst the inner thigh of your extended
ch
towards
your
toes
as
far
as.
15

Calf/Achilles
stretch
With one leg in front of the other, reach
forward and place your hands against a wall.
Keep
your
back
leg
straight
and
your
back
foot flat on the floor. Bend your front leg,
lean forward and move your hips toward the
wall.
Hold for 15 counts, then relax.
Repeat
3
times
for
each
leg.
To
cause
further stretching of the Achilles
tendons, bend your back leg as well.
Stretches: Calves, Achilles tendons and ankles.
Quadriceps stretch
With one hand against the wall for balance,
reach back and grasp one foot with your
other hand. Keeping your bent knee pointing
directly
down
towards
the
floor,
gently
pull
your heel towards your buttock until you feel
a
gentle
stretch
in
the
target
area.
Hold for 15 counts, and then relax.
Repeat
3
times
for
each
leg.
Stretches: Quadriceps and Hip muscles.
Inner thiah stretch
Sit with the soles of your feet together
and your knees outwards. Pull your feet
towards your groin area as far as
possible, and push your knee down
towards the ground.
Hold for 15 counts, and then relax.
Repeat
3
times.
Stretches: Quadriceps and Hip muscles.
16

Exercise Information
Using
the training
g and inhale while returning
Important:
cise: exhale while exerting/liftin
When working out, do the following for each exer
to
starting
position
in
a
slow
and
controlled
manner.
e@ Read ail caution and warning stickers before using this equipment.
e Before using, inspect the equipment for Joose, frayed, or worn parts, if in doubt do not us
amination and
until the parts have been replaced.
e Before beginning any exercise programme it is suggested to have a complete medical ex
to
obtain
your
doctor's
approval
of
your
exercise/conditioning
programme.
e Anyclips must be closed completely before using this equipment.
e@ We recommend that you always exercise with a partner or someone who can assist you in case the
weights
become
too
heavy
for
you
to
lift
on
your
Own.
e the equipment
asy stretching (without bouncing)
sing. Prepare your body with e
Always warm up your muscles before exerci
and light callisthenic, for several minutes.
Backrest
adjustment
Backrest
adjustment
angles
range
from
-12°
to
88°
17

The
safety level of the
ipment can only be
intained if it is examined
ularly for damage and wear
and
pect
and
tighten
all
parts
Fusing
the
equipment,
replace
defective
components
immediately,
and/or
keep
the
equipment
out
of
use
until
repair.Pay
special
attention
to
components most susceptible
to wear.
4.
The
equipment
can
be
cleaned using a damp cioth and
mild non-abrasive detergent. Do
not use solvents.
5. Do not attempt to repair this
equipment
yourself.
Should
FITNESS
you
have
any
di
assembly, operation
your
exercise
product.
think
that
you
may
have
:pai
missing, contact
Helpline: 0345 60017414
|
www.argos-support.co.uk
Guarantee:
For guarantee. purposes.
please
retain
your
purchase
receipt.
mae

Note:
Some of above parts have been pre-fitted to the large component at the factory.
19