PRO POWER JX-503B User manual

NOTE:
Please ensure that you read
this instruction carefully
before attempting to
assemble or use this product
Model :JX-503B
Cat No.# 9283471
Retain This
Manual for
Reference
OWNER'S
MANUAL
MULTI USE WORKOUT BENCH
Assembling &User Manual
Model : JX-503B
Retailer: ARGOS
ADDRESS: 489-499 Avebury Boulevard
Saxon Gate West
Central Milton Keynes Bucks,
MK9 2NW

TABLE OF CONTENTS
TABLE OF CONTENTS.......................................................................................................1
IMPORTANT SAFETY NOTICES........................................................................................2
GENERAL INFORMATION..................................................................................................3
EXERCISE INFORMATION.................................................................................................4
WORKOUT CHART………………........................................................................................6
ASSEMBLING INSTRUCTION.............................................................................................7
1

IMPORTANT SAFETY NOTICE
PRECAUTIONS
This exercise machine is built for optimum safety. However, certain precautions apply
whenever you operate a piece of exercise equipment. Be sure to read the entire manual
before you assemble or operate your machine. In particular, note the following safety
precautions:
1. Keep children and pets away from the machine at all times. DO NOT leave children
unattended in the same room with the machine.
2. Only one person at a time should use the machine.
3. If the user experiences dizziness, nausea, chest pain, or any other abnormal symptoms
STOP the workout at once. CONSULT A PHYSICIAN IMMEDIATELY
4. Position the machine on a clear, leveled surface. DO NOT use the machine near water or
outdoors.
5. Keep hands away from all moving parts.
6. Always wear appropriate workout clothing when exercising. DO NOT wear robes or other
clothing that could become caught in the machine. Running or aerobic shoes are also
required when using the machine.
7. Use the machine only for its intended use as described in this manual. DO NOT use
attachments not recommended by the manufacturer.
8. Do not place any sharp object around the machine.
9. Disabled person should not use the machine without a qualified person or physician in
attendance.
10. Before using the machine to exercise, always do stretching exercises to properly warm up.
11. Never operate the machine if the machine is not functioning properly.
12. Examine the equipment frequently especially for the easy damaged parts. Safety level of
the equipment can only remain if it is examined regularly. Replace the defective comments
components immediately; keep the equipment out of use until repair.
13. Parents and others in charge of children should be aware of their responsibility because
the natural play instinct and the fondness of experimenting of children can lead to
situations and behavior for which the training equipment is not intended.
14. A spotter is recommended during exercise.
15. This product is suitable for user’s weight: 110kgs /242lbs.
16. Your product is intended for use in clean dry conditions, your should avoid storage in
excessively cold or damp places as this may lead to corrosion and other related problem
that are outside our control.
17. This product conforms to:
(BS EN957)-PARTS 1. 2 class (H) - Home Use- Class (C). It’s NOT suitable for
therapeutic purposes.
WARNING: BEFORE BEGINNING ANY EXERCISE PROGRAM, CONSULT YOUR
PHYSICIAN. THIS IS ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE
AGE OF 35 OR PERSONS WITH PRE-EXISTING HEALTH PROBLEMS. READ
ALL INSTRUCTIONS BEFORE USING ANY FITNESS EQUIPMENT. ARGOS
ASSUMES NO RESPONSIBILITY FOR PERSONAL INJURY OR PROPERTY
DAMAGE SUSTAINED BY OR THROUGH THE USE OF THIS PRODUCT.
SAVE THESE INSTRUCTIONS.
2

GENERAL INFORMATION
QUALITY:
This exercise product has been designed and manufactured to comply with the latest (BS EN 957)
British and European Safety Standards.
CARE AND MAINTENANCE:
1. Examine the machine periodically in order to detect any damage or wear which may have been
produced.
2. Lubricate moving parts with light oil periodically to prevent premature wear.
3. Inspect and tighten all parts before using the machine, replace any defective parts immediately,
and do not use the machine again until it is in perfect working order
4. The machine can be cleaned using a damp cloth and mild non-abrasive detergent. DO NOT use
solvents.
QUESTIONS:
Should you encounter any difficulty with assembly, operation or use of your exercise product or if you
think that you may have parts missing, please contact with your retailer as below:
Retailer: ARGOS
ADDRESS: 489-499 Avebury Boulevard Saxon Gate West
Central Milton Keynes Bucks,
MK9 2NW
GUARANTEE:
FOR GUARANTEE PURPOSES, PLEASE RETAIN YOUR PURCHASE RECEIPT.
3

EXERCISE INFORMATION
IMPORTANT
Before beginning any exercise programme, you should first consult your doctor.This is particularly
advisable for persons over the age of 35 and those with heart problem.
WARM UP MUSCLE
Warm-up is necessary for the following reasons:
Your safety: a physical activity that increase intensity gradually is essential for not causing damage
to the heart, arteries, muscles and joints (neck, fingers, ankles, etc)
Getting into the activity gradually: the physical ritual of warm-up helps you focus psychologically on
the day’s new activity.
Being more effective: a body’s overall performance is much greater after gradually warming-up.
A better recovery: with better preparation, the body adepts better and is less fatigued with the same
effort.
Greater satisfaction: the first four minutes of the activity are often unpleasant. This is because they
correspond to the body’s initial adaptation to the effort, it is better to respect a specific time and
technique for preparation.
INTENSITY OF THE EXERCISE
----------------------------------------------------------------------------------------------------------------------------
Depending on what you are going to
work, each exercise has its own intensity
and time. The table on the left shows the
level of intensity in comparison with the
desired working level
Taking your pulse (if no pulse monitor)
You can take your pulse by placing two
fingers on your wrist or on each side of
your neck, as shown in the diagram.
Count the number of pulses during 6
seconds and multiply the result by 10.
4

WARM UP AND COOL DOWN
5

WORKOUT CHART
WARNING! PLEASE READ BEFORE EXERCISE
Always warm up your body muscle before exercising, easy stretching (without bouncing) and light
calisthenics, for several minutes, are recommended to prepare your body.
Exercise the complete body every other day, up to three times a week. The one day rest enables the
body recover from the previous workout.
WORKOUT CHART
Biceps Curl
Develop the biceps muscles.
Sit on the bench with you back supported on the bench
Grasp a dumbbell in each hand with the palms facing forwards.
Raise the dumbbells until the biceps are fully contracted. Return
slowly to the start position and repeat,
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance: 10Reps/ 4 sets with gradually increasing weights
Chest Press
Develop the upper pectoral muscles of the chest.
With the elbows slightly bent. Hold two dumbbells at arms length
overhead, Lower the dumbbells slowly out to the sides of the
chest to a point where you can feel the stretch of the pectoral
muscles, Bring the dumbbells back o the start position again in
the same arc and repeat.
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance: 10Reps/ 4 sets with gradually increasing weights
Rows
Develops the Triceps muscle.
Stand along side the bench with your right knee bent in front of
your left leg, and the dumbbell in your left hand, hold the bench
side with your right hand for support. Bend over and drop your left
hand towards the floor Now, Pull the dumbbell up until it is tucked
into your side. Return to starting position and repeat with your
opposite side.
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance: 10Reps/ 4 sets with gradually increasing weights
Sit-Up
Develops the Abdominal muscles.
Sit on the bench with your knees bent to about 45 degrees and
your feet hooked under the Leg Bar Foam Rollers, Put your hand
on your shoulders and your chin on your chest
(This will put a slight bow in your back)
For this position, inhale and lie back until your lower back touches
the Backrest Board, Exhale as you raise back up to the starting
position
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance: 10Reps/ 4 sets with gradually increasing weights
6

ASSEMBLING INSTRUCTION
HARDWARE PACK
7

ACCESSORY PART LIST
8

EXPLODED DIAGRAM
9

PART LIST
1
Front Stabilizer
1
17
□30*60MM End Cap
2
2
Rear Stabilizer
1
18
Φ25MM End Cap
2
3
Backrest Support
1
19
Foam Roll
2
4
Leg Holder
1
20
□50MM End Cap
2
5
Left Seat Support
1
21
M10X82MM Hex Bolt
2
6
Right Seat Support
1
22
M10X65MM Hex Bolt
2
7
Foam Roll Tube
1
23
M10X70MM Hex Bolt
1
8
Dumbbell Holder
1
24
M10X160MM Hex Bolt
1
9
Seat Pad
1
25
M8*42MM Hex Bolt
4
10
Backrest Pad
1
26
M8X16MM Hex Bolt
4
11
Lock Pin 1
2
27
M6X16MM Philips Bolt
1
12
Lock Pin 2
1
28
M10 Aircraft Nut
6
13
Long Lock Pin
1
29
Φ10MM Washer
12
14
Φ50mm End Cap
4
30
Φ8MM Washer
8
15
□25*50MM End Cap
2
31
Bumper
1
16
□30MM End Cap
4
10

ASSEMBLING INSTRUCTION
Tools Required Assembling the Machine: Two Adjustable Wrenches, and one Philips Screw
driver.
NOTE: It is strongly recommended this machine to be assembled by two or more people to
avoid possible injury.
Carefully unpack each component, checking against the part list that you have all the
necessary parts to complete the assembly of your product
PLEASE NOTE that some of the parts may be pre-fitted to major components. So please
check carefully before contacting Argos in any event.
Step 1 (See Below Diagram 1)
A. Attach the Front Stabilizer(#1) and Rear Stabilizer(#2) to the Backrest Support(#3), Align the
hole and secure each of them with one M10*82MM Hex Bolt(#21)，two Φ10mm Washers (#29)
and one M10 Aircraft Nut(#28).
B. Select Desired incline and lock the Front Stabilizer (#1) and Rear Stabilizer (#2) to the Backrest
Support (#3), to the Backrest Support (#3) with two 95MM Lock Pins (#11).
Assembly Accessories 1
Diagram 1
11
Part No Description QTY
11 95MM Lock Pin 2
21 M10*82MM Hex Bolt 1
28 M10 Aircraft Nut 1
29 Φ10MM Washer 2

Step 2 (See Diagram 2)
A. Attach Dumbbell Holder(#8) to the Rear Stabilizer(#2), Align the hole and secure with two
M10*65MM Hex Bolts(#22), four Φ10MM Washers(#29) and two M10 Aircraft Nuts(#28).
B. Attach the Left &Right Seat Pad Supports(#6&#5) to each side of the Backrest Support(#2),
Align the top hole and secure with one M10*160MM Hex Bolt(#24), two Φ10MM Washers(#29)
and one M10 Aircraft Nut(#28).
C. The Seat Pad Support Assembling have two position incline adjustments, Select your desired
angle and secure with one 175MM Lock Pin(#13)
Assembly Accessories 2
Diagram 2
12
Part No Description QTY
13 175MM Lock Pin 1
22 M10*65MM Hex Bolt 2
24 M10*160NN Hex Bolt 1
28 M10MM Aircraft Nut 3
29 Φ10MM Washer 6

STEP 3 (See Diagram 3)
A. Attach the Seat Pad (#9) to the two Seat Pad Supports (#5&#6), Align the hole and secure with
four M8*42MM Hex Bolts (#25) and four Φ8MM Washers (#30).
B. Attach the Backrest Pad (#10) to the Backrest Pad Support(#3), Align the hole and secure with
four M8*16MM Hex Bolts (#26) and four Φ8MM Washers (#30).
Assembly Accessories 3
Diagram 3
13
Part No Description QTY
25 M8*42MM Hex Bolt 4
26 M8*16MM Hex Bolt 4
30 Φ8MM Washer 8

STEP 4 (Diagram 4)
Attach the Foot Holder (#4) to the bracket on the Front Stabilizer(#1), Align the hole and secure with
one M10*70MM Hex Bolt(#23), two Φ10mm Washers(#29) and one M10 Aircraft Nut(#28). DO NOT
OVER TIGHTEN THE BOLT.
During dumbbell exercise or storage the Foot Holder Assembling can be folded, when you attend to
do sit up exercise, insert one 83MM Lock Pin(#12) into another hole if the Foot Holder (#4) and the
bracket on the Front Stabilizer(#1).
Slide the Foam Roll Tube (#7) into the hole on the top of the Foot Holder (#4) with half way, attach
two Foam Rolls (#19) from each side of the Foam Roll Tube (#7).
Assembly Accessories 4
Diagram 4
14
Part No Description QTY
12 83MM Lock Pin 1
23 M10*70MM Hex Bolt 1
28 M10 Aircraft Nut 1
29 Φ10MM Washer 2

RETAILER: ARGOS
ADDRESS: 489-499 Avebury Boulevard
Saxon Gate West
Central Milton Keynes Bucks,
MK9 2NW