ThinkGizmos XN016 User manual

XN016 - 9KG HOME EXERCISE
WEIGHT SET
User Manual
PLEASE FOLLOW THESE INSTRUCTIONS CAREFULLY AND KEEP THIS INSTRUCTION BOOKLET FOR FUTURE
REFERENCE.
DUE TO CONTINUAL IMPROVEMENTS ACTUAL PRODUCT MAY BE DIFFERENT TO ILLUSTRATIONS
Any packaging ties, bags and screws are not part of the
product. For safety please remove and discard any
packaging ties, bags and screws before using this product.

ENGLISH MANUAL - CONTENTS
1.
2.
1.1 Satisfaction Guaranteed ..................................................................................... 3
1.2 Important - Please Note ..................................................................................... 3
IMPORTANT INFORMATION
3.1 Warranty Information ..................................................................................... 10
WARRANTY
3.
2
2.1 Lateral Raises ..................................................................................................... 4
2.2 Bicep Curls .......................................................................................................... 5
2.3 Lunges ................................................................................................................. 6
2.4 Tricep Extensions ............................................................................................... 7
2.5 Bent Over Row .................................................................................................... 8
2.6 Bench Press / Floor Press .................................................................................. 9
EXERCISES
If you have any issues with your product or have any questions, please contact us
via email:
[email protected]
This is the quickest way to resolve any problems. You will be surprised how fast we
will get back to you on email with a resolution.
All our products are covered by our manufacturer’s warranty, details can be found
on page 10.
For more of our brilliant products, search Amazon for “Think Gizmos”.
ThinkGizmos “Small enough to care big enough to deliver”.

1. IMPORTANT INFORMATION
●Read all instructions before using this product.
●Inspect the Home Exercise Weight Set before each use and to ensure they are in a safe
condition to use.
●Check for any wear and tear and if any damage is present do not use the items.
●Do not attempt to repair any damage to the Home Exercise Weight Set.
●Before use it is advised to always do a short warm up such as a short jog, stretches or
complete a light set of exercises.
●The Home Exercise Weight Set set is designed as an exercise aid and must always be
used with the correct technique.
●Always check with your doctor before starting any exercise program.
●Do not use the Home Exercise Weight Set or the exercises shown as a replacement
for any exercise, treatment, dietry regime or rehabiliation which has specically been
prescribed by a doctor.
●If you have an discomfort or unusual pain whist using the Home Exercise Weight Set or
when following the exercises provided please stop immediately.
●The exercises and information provided in this booklet are not medical guidelines and
are for educational purposes only.
●The user assumes all risk of injury due to use. All merchandise is sold on this condition,
which no representative of the company can waive or change.
●While every attempt is made to embody the highest degree of protection in all
equipment, we cannot guarantee freedom from injury.
●Good safety practices should be followed at all times.
●Misuse and abuse of the weights is dangerous and can cause injuries .
●It is the responsibility of the owner to insure that all users of the Home Exercise Weight
Set are adequately informed of all warnings and safety instructions.
●Not to be used by children.
1.2 Important - Please Note
3
If any parts are missing, do not return your Home Exercise Weight Set to the place of
purchase. We will send you any missing parts at no charge.
Please contact our customer service team via email:
[email protected]
1.1 Satisfaction Guaranteed

2. EXERCISES
4
Targets: Shoulders.
A lateral raise is an isolation exercise for the upper body that works the muscles in the
shoulders.
Lateral raises help work the deltoid muscles of the shoulder which can help to prevent
shoulder injuries.
This classic dumbbell exercise is also great as the deltoid muscles which are being worked
help you push, pull, and lift objects you use daily.
2.1 Lateral Raises
1. Stand holding a dumbbell in each hand next to your outer thighs.
2. Keep your back straight and slowly lift the weights out to the sides until your arms are
parallel with the oor.
3. Your elbows should be slightly bent.
4. Slowly lower the dumbbells back to the starting position.
5. Aim for 2-3 Sets of 10 Reps.

5
Targets: Biceps.
A bicep curl is a foundational strength training exercise.
Not only does it help increase the strength and size of your biceps, but they’re also key
when it comes to most pulling exercises, so you can expect to see improvements in other
lifts by adding this movement to your training schedule.
The muscles you work in this exercise, are used daily for picking things up in everyday life.
2.2 Bicep Curls
1. Stand holding a dumbbell in each hand with your arms hanging by your sides.
2. Ensure your elbows are close to your torso and your palms facing forward.
3. Keeping your upper arms stationary, curl the weights up to shoulder level then slowly
lower back down again.
4. Aim for 2-3 Sets of 8-10 Reps per arm.

6
Targets: Lower body (glutes, quadriceps, and hamstrings).
A lunge is a great lower body exercise which also incorporates a certain degree of balance
and stabilization to complete properly.
This resistance exercise is popular for its ability to strengthen your back, hips, and legs,
while improving mobility and stability. Lunges are ideal for those wishing to get stronger
and for current athletes, including runners and cyclists.
2.3 Lunges
1. Stand with feet hip-width apart, holding a weight in each hand.
2. Step forward with the right foot while keeping the left foot in place.
3. Bend the knees and drop the left knee to the oor, creating a 90-degree angle with both
knees.
4. Keep your right knee behind your front toes, your core engaged, and your torso tall,
chest lifted.
5. Once both knees are at 90 degrees, push through your right heel and return to standing.
6. Repeat on the left leg.
7. Aim for 2-3 Sets of 10 Reps per leg.

7
Targets: Triceps (back of the upper arm), Shoulders, Core.
The triceps extension is an exercise that works the muscle on the back of the upper arm.
When you push, pull, bend or straighten your arms, you are actively using your triceps.
Strong triceps muscles help to stabilise the shoulder and elbow joints. This can help you to
move comfortably through your day.
2.4 Tricep Extensions
1. With feet shoulder-width apart and core tight, hold a dumbbell with both hands
2. Lift the dumbbell so your arms are fully extended towards the ceilling and elbows are
pointing forward. This is the starting position.
3. Bending at the elbows and squeezing your triceps, slowly lower the dumbbell behind
your head.
4. Slowly return to start position and repeat.
5. Aim for 2-3 Sets of 8 Reps.

8
Targets: Arms, Back, Shoulders.
The bent over row is seen as one of the best muscle building exercises for the back and also
for the shoulders.
The bent over row is typically used to build and strengthen the muscles of the upper back.
However, it requires assistance from muscles of the low back, core, and arms to perform a
bent over row correctly.
2.5 Bent Over Row
1. With a dumbbell in each hand, bend over at about a 45-degree angle (no further). Keep
the back straight throughout the exercise.
2. Lift the dumbbells straight up towards your chest.
3. Lower the weights in a controlled manner.
4. Remain bent over until all repetitions are complete.
5. Aim for 2-3 Sets of 10 Reps

9
Targets: Upper Body.
The Bench Press and Floor Press is a compound exercise that involves the major pressing
muscles of the chest, shoulders and arms.
It builds strength as well as encourages the growth of these muscles.
The Floor Press is a great variation to the Bench Press if you don’t have a bench available
and will give you great results.
2.6 Bench Press / Floor Press
1. Lie on a at workout bench or the oor with your feet at on the oor and knees bent.
2. Hold the dumbbells above your chest, palms facing towards your feet with your arms
fully extended.
3. Bend at the elbows to lower the dumbbells slowly until they reach your chest or your
upper arms touch the oor for the oor press.
4. Pause for one second, then press both dumbbells up.
5. Aim for 2-3 Sets of 5-10 Reps.

3. WARRANTY
3.1 Warranty Information
Think Gizmos, Unit 19, Lawson Hunt Industrial Park,
Broadbridge Heath, West Sussex, RH12 3JR
Tel.: [phone]
[email protected] ●www.thinkgizmos.com
What is Covered:
This warranty covers any defects in materials or workmanship, with the exceptions stated
below.
How Long Coverage Lasts:
This warranty runs for 1 Year from the date your Home Exercise Weight Set is delivered.
What is not covered:
Any problem that is caused by abuse, misuse, or an act of God (such as a ood) are not
covered.
What We Will Do:
If the Product proves defective during the warranty period, we will provide you with the
instructions for the return, and we will take one of the following actions: (i) replace the
Product with a product that is the same or equivalent to the Product you purchased; (ii)
repair the Product; or (iii) refund to you the whole of or part of the purchase price of the
Product.
How To Get Service:
To obtain instructions on how to obtain service under this warranty, contact our customer
service by phone or email. You will nd the contact details of our customer service below.
Customer service may ask you questions to determine your eligibility under this warranty,
and if you are eligible you’ll be given instructions for returning the defective Product. If
we send you a replacement or repair your Product, we will pay the cost of delivering the
replacement or repaired Product to you.
Do not return the item to the original place of purchase, please contact Think
Gizmos direct.
10

“CE” marking states that the product is compliant to European Directives.
It is possible to request a full copy of Declaration of compliance from the
Distributor.
Think Gizmos is a registered trademark of Paramount Zone Ltd.
www.thinkgizmos.com
Think Gizmos brand is owned and operated by Paramount Zone Ltd.
Manufactured and Distributed by:
Paramount Zone Limited,
Unit 19, Lawson Hunt Industrial Park,
Horsham, Sussex, RH12 3JR, UK.
EU Representative Address:
Paramount Zone Ireland Limited
Lee View House, 13 South Terrace,
Cork, T12T0CT, Ireland