V-fit-ST Herculean LFG2 Manual

Assembly & User Manual
Herculean LFG2 Home Gym
Please ensure that you read this manual
carefully before attempting to assemble or
use your new product and retain for future use
AB2692-UK

Contents
Section Page
General Information . . . . . . 4
Before You Start . . . . . . . .
. 5
Safety . . . . . . . . . . . . . . . . . 6
Exercise Information . . . . . . 7
Assembly . . . . . . . . . . . . . . 13
Protect the environment by not disposing of this product with household waste.

General Information
Quality
This exercise product has been designed and
manufactured to comply with the latest (BS EN 957)
British and European Safety Standards.
Questions
Should you encounter any difficulty with the assembly,
operation or use of your V-fit exercise product or if you
think that you may have parts missing, please DO NOT
return it to your retailer but contact us first for help and
advice, asking for CUSTOMER SUPPORT, by any of the
following means.
Tel:- 01535 637711 or
Fax:- 01535 637722 or
Email:- [email protected]
Website: www.benysports.co.uk
CUSTOMER SUPPORT is open from 9.00am to 5.00pm
from Monday to Friday
Beny Sports Co. UK Ltd.
Unit 8, Riparian Way,
The Crossings, Cross Hills,
West Yorkshire.
BD20 7BW
Queries
If you do have any queries, please ensure that you have
the following information ready for our Customer Support
Staff:
YOUR NAME
YOUR ADDRESS
YOUR PHONE NUMBER
PRODUCT MAKE OR BRAND
PRODUCT MODEL
PRODUCT SERIAL NUMBER
DATE OF PURCHASE
NAME OF RETAILER
PART NUMBERS REQUIRED
Guarantee
Beny Sports Co. UK Ltd. guarantee's its product range for
DOMESTIC USE ONLY for a period of 1 YEAR from the
original certified date of purchase. During this period we
have the right to: -
a). Provide parts for the purchaser to effect repair.
b). Repair the product, returned to our warehouse
(at the purchaser's cost).
c). Replace the product if it is deemed (by us) to be
economical to do so.
This guarantee does not cover wear and tear on
upholstery or consumables.
This guarantee does not cover abuse, defects caused by
storage or use outside those intended.
If you need to advise us of a defect with your product and
in order for us to service any requirement for replacement
parts or repairs, we will ask for proof of purchase. Failure
to do so will result in any claim for replacement parts or
repairs being refused.
This guarantee, (both given and implied) applies to the
original purchaser only, is not transferable and will be
invalidated if used outside of the above criteria.
This guarantee is valid only in the United Kingdom and Eire.
This does not affect your statutory rights as a consumer.
Customer Support
Tel:- 01535 637711 or
Fax:- 01535 637722 or
Email:- [email protected]
Website: www.benysports.co.uk
CUSTOMER SUPPORT is open from 9.00am to
5.00pm from Monday to Friday
Beny Sports Co. UK Ltd.
Unit 8, Riparian Way,
The Crossings, Cross Hills,
West Yorkshire
BD20 7BW
Page 4

Before You Start
Tools
To enable you to successfully assemble your product. You will require 2 x 14mm, 2 x 17mm and 2 x 19mm
combination spanners, you may also find it beneficial to have a soft-headed hammer and perhaps an
adjustable spanner handy as this may help.
Prepare the Work Area
It is important that you assemble your product in a clean, clear, uncluttered area. This will enable you to
move around the product while you are fitting components and will reduce the possibility of injury
during assembly.
Work with a Friend
You may find it quicker, safer and easier to assemble this product with the help of a friend as some of
the components may be large, heavy or awkward to handle alone.
Open the Carton.
Carefully open the carton that contains your product, taking note of the warnings printed on the carton
to ensure that the risk of injury is reduced. Be aware of sharp staples that may be used to fasten the
flaps as these may cause injury. Be sure to open the carton the right way up, as this will be the easiest
and safest way to remove all the components.
Unpack the Components
Carefully unpack each component, checking against the parts 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 our CUSTOMER SUPPORT team.
In any event, please do not return the product to your retailer before contacting us first.
Page 5

Safety
Before you undertake any programme of exercise that will increase cardiovascular activity please be
sure to consult with your doctor. Frequent strenuous exercise should be approved by your doctor and
proper use of your product is essential. Please read this manual carefully before commencing
assembly of your product or starting to exercise.
* Please keep all children away from exercise products when in use. Do not allow children to climb or
play on them when they are not in use.
* For your own safety, always ensure that there is at least 1 Metre of free space in all directions
around your product while you are exercising.
* Regularly check to see that all nuts, bolts and fittings are securely tightened. Periodically checking
all moving parts for obvious signs of wear or damage.
* Clean only with a damp cloth, do not use solvent cleaners. If you are in any doubt, do not use your
product, but contact CUSTOMER SUPPORT by any of the means listed on the opposite page.
* Before use, always ensure that your product is positioned on a solid, flat surface. If necessary,
use a rubber mat underneath to reduce the possibility of slipping in use.
* Always wear appropriate clothing and footwear such as training shoes when exercising. Do not wear
loose clothing that could become caught or trapped during exercise.
Storage and Use
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 problems that are outside our
control.
Weight Limit
Your product is suitable for users weighing:
275LBS / 19.6 Stones / 125KG or less.
Conformity
This product conforms to:
BS EN ISO 20957-1 and BS EN 957-2 Class (H) - HOME USE - Class (C).
It is NOT suitable for therapeutic purposes.
If any part of your product
becomes damaged, broken
or badly worn do not use
the equipment until the
defective parts have been
replaced
Warning
Page 6

Exercising Information
Beginning
How you begin to exercise will vary from person to person. If you
have not exercised for a long period of time, have been inactive for a
while, or are severely overweight you MUST start slowly, increasing
your exercise time gradually, by perhaps only a few minutes for each
session per week.
Combine a carefully structured nutritious diet with a simple but
effective exercise routine and this can help make you feel better, look
better and will almost certainly enable you to enjoy life more.
Aerobic Fitness
Aerobic exercise is simply defined as any sustained activity that
increases the supply of oxygen to your muscles via the blood pumped
by your heart. With regular exercise, your cardiovascular system will
become stronger and more efficient. Your recovery rate i.e. the time
taken for your heart to reach its normal resting level, will also
decrease.
Initially you may only be able to exercise for a few minutes each day.
Do not hesitate to breathe through your mouth should you need more
oxygen. Use the "talk test". If you cannot carry on a conversation
while exercising, you are working too hard! However, aerobic fitness
will be gradually built up with regular exercise, over the next six to
eight weeks.
Do not be discouraged if it takes longer than this to begin to feel less
lethargic, everyone is different and some will achieve their targets
quicker than others. Work at your own, comfortable pace and the
results will come. The better your aerobic fitness the harder you will
have to work to stay in your target zone.
Page 7

Exercising Information
USERS
AGE
(Years)
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60 and over
UNCONDITIONED
TARGET ZONE - A
(Beats per Minute)
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
110 - 130
105 - 125
CONDITIONED
TARGET ZONE - B
(Beats per Minute)
155 - 175
150 - 170
145 - 165
140 - 160
135 - 155
130 - 150
125 - 145
120 - 140
115 - 135
Warm Up
A successful exercise programme consists of three parts, Warm Up, Aerobic Exercise and Cool Down.
Never start a training session without warming up. Never finish one without cooling down correctly.
Perform between five and ten minutes of stretching before starting your workout to prevent muscle
strains, pulls and cramps.
Aerobic Exercise Session
Those new to exercise should exercise no more than every other day to start with.
As your fitness level increases, increase this to 2 in every 3 days.
When you are comfortable with your routine, exercise for 6 days per week. Always take at least one day
off per week.
Exercising in your Target Zone
To ensure that your heart is working in its exercise target zone, you need to be able to take your pulse.
If you do not have a pulse monitor (either from the product you are using or a proprietary independent
unit) you will need to locate the pulse in your carotid artery. This is situated in the side of the neck and
can be felt by using the index and middle fingers. Simply count the number of beats you feel in 10
seconds and then multiply by six to get your pulse rate. This should be taken before you start to
exercise for easy reference.
People who have a greater aerobic fitness, have a lower resting pulse level and will also be able to
exercise with a higher pulse level.
Target Zone
To determine your target zone, see the chart opposite. If you are new to exercise and by definition unfit,
refer to the left column. If you exercise regularly and have good aerobic fitness, refer to the right
column.
Incorrect or excessive
training may damage your
health. Please read the
exercise information first.
Note
Page 8

Exercising Information
Hamstring Stretch
Sit on the floor with your right leg extended and
place your left foot flat against the right inner
thigh. Stretch forward toward the right foot and
hold for 10 seconds. Relax and then repeat with
the left leg extended.
Repeat 2 - 3 times.
Cool Down
To decrease fatigue and muscle soreness, you should also cool down by walking at a slow relaxed pace
for a minute or so, to allow your heart rate to return to normal.
Warm Up and Cool Down Exercises
Hold each stretch for a minimum of ten seconds and then relax. Repeat each stretch two or three
times. Do this before your Aerobic Exercise session and also after you have finished.
Head Roll
Rotate your head to the right for one count,
feeling a slight pull on the left side of your neck.
Next, rotate your head back for one count,
stretching your chin. Then rotate your head to the
left for one count, feeling a slight pull on the right
side of your neck. Lastly, drop your head to your
chest for one count. Repeat 2 to 3 times.
Toe Touch
Slowly bend forward from your waist, letting your
back and shoulders relax as you lower your trunk.
Gently stretch down as far as is comfortable and
hold for 10 seconds.
Shoulder Lift
Rotate and lift your right shoulder up towards
your ear for one count. Relax then repeat for the
left shoulder.
Repeat 3 - 4 times.
Calf / Achilles Stretch
Turn towards the wall and place both hands on it.
Support yourself with one leg while the other is
placed behind you with the sole flat on the floor.
Bend the front leg and lean towards the wall,
keeping the rear leg straight so that the calf and
Achilles tendon are stretched hold for 5 seconds.
Repeat with the other leg.
Repeat 2 - 3 times.
Side Stretch
Open both arms to the side and gently lift them
above your head. Reach your right arm as high as
you can for one count, gently stretching the
muscles of the stomach and lower back. Repeat
the action with your left arm.
Repeat 3 - 4 times.
Inner Thigh Stretch
Sit on the floor and pull your legs toward your
groin, the soles of your feet together. Hold your
back straight and lean forward over your feet.
Tighten the thigh muscles and hold for 5
seconds. Release and repeat 3 - 4 times.
Page 9

Exercising Information
Basic Aerobic Training Programme
For your basic Aerobic Exercise routine we suggest that you try the
following. Remember, breathe correctly, exercise at your own pace
and do not over-train as injury may result.
Week 1 & 2
Warm Up 5 - 10 Minutes
Cool Down 5 Minutes
Week 3 & 4
Warm Up 5 - 10 Minutes
Cool Down 5 Minutes
Week 5 & 6
Warm Up 5 - 10 Minutes
Cool Down 5 Minutes
Week 7 & 8
Warm Up 5 - 10 Minutes
Cool Down 5 Minutes
Week 9 & beyond
Warm Up 5 - 10 Minutes
Cool Down 5 Minutes
Exercise 4 minutes at 'A'
Rest 1 minute
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
Exercise 5 minutes at 'A'
Rest 1 minute
Exercise 3 minutes at 'A'
Exercise slowly 2 minutes
Exercise 6 minutes at 'A'
Rest 1 minute
Exercise 4 minutes at 'A'
Exercise slowly 3 minute
Exercise 5 minutes at 'A'
Exercise 3 minutes at 'B'
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
Exercise 4 minutes at 'A'
Exercise slowly 3 minutes
Exercise 5 minutes at 'A'
Exercise 3 minutes at 'B'
Exercise 2 minutes at 'A'
Exercise slowly 1 minute
Repeat entire cycle 2 or 3
times
This is only a suggested programme and may not suit every
individual's needs.
Page 10

Exercising Information
GETTING STARTED
You will often read about terms referring to exercise that may be confusing. Below are some of the
definitions that are regularly used.
Repetition - Commonly referred to as 'REPS'.
This is a complete movement from start to finish.
Set - This is a complete number of consecutive repetitions.
i.e. 1 set of 10 reps.
Speed of Motion - This is the relative speed of movement for each rep.
Fast is considered as 1 rep / second. Medium is 1 rep / 2 seconds. Slow is 1 rep /
4 seconds.
Intensity - How 'hard' the exercise feels.
Low Intensity = easy exercise. High Intensity = hard exercise.
TRAINING PROGRAMMES
You will achieve fast results, gaining a trimmer, fitter body if you follow these general rules.
* Exercise regularly - do not skip workouts as consistency is the first key to success.
* Do not be afraid perspire a little. This is a sign that you are working your body hard enough to give
fast results. You will find 'hard' exercise enjoyable.
* Set yourself realistic goals. Do not be over-ambitious. Plan your workouts to concentrate on
specific body areas. Start slowly and gradually increase the intensity, reps and sets.
BEGINNERS PROGRAMME
This is a short suggested programme which we suggest you use for no more than 3 weeks, to be
ideally performed every other day, but certainly not more than 4 times during the week.
This suggested routine is specifically for beginners or those who have not exercised for a considerable
time. The programme is designed to provide general improvement in muscle tone, strength, flexibility
and co-ordination.
As a beginner, you should start with no more than 2 sets of 6 exercises for the following reps on each
of the Gym's training stations.
10 REPS - BENCH PRESS followed by LAT PULLDOWNS
5 REPS - PEC DEC
10 REPS - LOW PULLEY PULL UPS
10 REPS - LEG EXTENSIONS followed by LEG CURLS
* Your rest interval between each set of reps should be 1 minute.
* You should perform 2 SETS of each exercise.
* Your exercise pace should be SLOW to MEDIUM.
* The resistance (weight) settings should be in positions 1 - 3.
* This exercise programme should take you approximately 20 minutes.
* Follow this exercise programme with 5 minutes of proper cool down exercises.
Page 11

Exercising Information
INTERMEDIATE EXERCISE
This is a slightly longer programme which we suggest you use for the next 6 - 8 weeks, to be ideally
performed not more than 5 times during the week.
This suggested routine is specifically for intermediate users or those that are familiar with exercise
routines. The programme is designed to increase muscle definition, build strength, aid flexibility and co-
ordination.
The increase in exercise intensity and speed of repetitions is key to your success at this stage.
For intermediate exercise we recommend 3 - 4 sets of 8 exercises for the following reps on each of the
Gym's training stations.
15 REPS - BENCH PRESS followed by LAT PULLDOWNS
10 REPS - PEC DEC
15 REPS - LOW PULLEY PULL UPS
15 REPS - LEG CURLS
15 REPS - LEG EXTENSIONS
* Your rest interval between each set of reps should be 1 minute.
* You should perform 3 - 4 SETS of each exercise.
* Your exercise pace should be MEDIUM to FAST.
* The resistance (weight) settings should be in positions 3 - 6.
* This exercise programme should take you approximately 35 - 40 minutes.
* Follow this exercise programme with 5 minutes of proper cool down exercises.
ADVANCED TRAINING
This is an open-ended programme, ideally performed not more than 4 times during the week, preferably
on alternate days.
This suggested routine is specifically for advanced users or those that are familiar with exercise
routines. The programme is designed to increase muscle mass and build strength.
The increase in exercise intensity, resistance levels and speed of repetitions is key to your on going
success.
For advanced training we recommend 4 sets of the 9 exercises for the following reps on each of the
Gym's training stations. However at this stage you may want to concentrate on specific body parts, so
as you are now fully familiar with the workings of your Gym you should be able to structure an exercise
programme to suit your own individual needs. Any specific advice should be sought through specialist
books.
20 REPS - BENCH PRESS followed by LAT PULLDOWNS
15 REPS - PEC DEC
15 REPS - LOW PULLEY PULL UPS
15 REPS - LEG CURLS
20 REPS - LEG EXTENSIONS
15 REPS - LEG PRESS
10 SLOW REPS - 2 SETS - SIT UPS
* Your rest interval between each set of reps should be 1 minute.
* You should perform 4 SETS of each exercise.
* Your exercise pace should be MEDIUM to FAST.
* The resistance (weight) settings should be in positions 4 - 8.
* This exercise programme should take you approximately 40 - 50 minutes.
* Follow this exercise programme with 5 minutes of proper cool down exercises.
Page 12

Assembly
21
41
60
62 22
28
38
20 35
01
43 18
46
58
59
16
Stage A.
1). Lay the Rear Stabiliser (20) flat on the floor and lay the Base Frame U Bracket (22) onto the centre of the Rear Stabiliser,
making sure the loop is facing the rear of the gym. Place the 2 Weight Guide Tubes (21) into the 2 outer holes in the U Bracket.
2). Connect the Main Base (1) and the Rear Stabiliser together using 2 x M10 x 60mm Hex Bolts (28), 4 x M10 Flat Washers
(38) and 2 x M10 Nylon Locknuts (35).
3). Lay the Footplate (18) onto the front of the Main Base and lock in position with the Footplate Lock Pin (43).
4). Slide the 2 Rubber Bumpers (62) onto the Weight Guide Tubes followed by the 6 Weight Plates (60).
5). Take the Selector Shaft (16) and fit the Selector Shaft Bush (58) and Selector Shaft Pin (46) as per inset "A". Slide the Top
Plate (59) onto the Weight Guid Tubes and locate the Selector Shaft in position, setting the Top Plate onto the top Weight
Plate. Use the Weight Selector Pin (41) to select the desire weight.
Tip: To lock the weight stack simply place the Weight Selector Pin (41) into the welded bracket on the top of the Base
Frame U Bracket (22) which will lock the Selector Shaft (16).
Please note that as part of our production checking and for your convenience, all tube caps where necessary have been
fitted in the pre-packing stage.
Beny Sports Co. UK Ltd
Unit 8, Riparian Way,
The Crossings, Cross Hills,
West Yorkshire.
BD20 7BW
Carefully unpack each component, checking against the parts list that
you have all the necessary parts to complete the assembly of your gym.
Please note that some of the parts may be pre-fitted to major
components, so please check carefully before contacting our
CUSTOMER SUPPORT team.
In any event, please do not return the product to your retailer before
contacting us first.
Tel:- 01535 637711 or
Fax:- 01535 637722 or
E-mail:- [email protected]
CUSTOMER SUPPORT is open from 9.00am to 5.00pm from Monday to Friday
e
Do NOT FULLY TIGHTEN any
Bolts, Nuts or Fittings at this
stage unless specifically
instructed to do so.
Note
X
Please ensure when finally tightening
all Bolts that the locking ring in the
Locknut is fully engaged as (2) below.
(2)
(1)
Page 13

Assembly
Stage B.
6). Fit the Rear Upright (2) to the Main Base using 2 x M10 x 55mm Hex Bolts (27), 4 x M10 Flat Washers (38) and 2 x M10
Nylon Locknuts (35).
7). Fit the Front Upright (3) to the Main Base using 2 x M10 x 55mm Hex Bolts (27), 4 x M10 Flat Washers (38) and 2 x M10
Nylon Locknuts (35).
8). Connect the Rear Upright and the Front Upright together with the Lower Cross Beam (10) using 4 x M10 x 55mm
Hex Bolts (27), 8 x M10 Flat Washers (38) and 4 x M10 Nylon Locknuts (35).
02
03
38 27
35
10
35
38
27
27 38 35
27 38 35
Page 14

Assembly
Stage C.
9). Lay the Upper Cross Beam (6) onto the 2 assembled Uprights and connect the Front Upright to the Top Cross Beam using
2 x M10 x 55mm Hex Bolts (27), 4 x M10 Flat Washers (38) and 2 x M10 Nylon Locknuts (35).
10). Connect the Rear Upright to the Upper Cross Beam using 2 x M10 x 55mm Hex Bolt (27), 4 x M10 Flat Washers (38) and
2 x M10 Nylon Locknuts (35).
11). Remove the 2 x M10 x 20mm Hex Bolts (25), 2 x M10 Washers (38) from inside the top of the Weight Guide Tubes (21).
Connect the top of the Weight Guide Tubes to the rear of the Upper Cross Beam using the 2 x M10 x 20mm Hex Bolts (25),
2 x M10 Washers (38) previously removed.
25
38 27
38
06 38 35
27
35
Page 15

Assembly
Stage D.
12). Fit the Chest Press Bar (11) to the Rear Upright with 1 x M10 x 65mm Hex Bolt (29), 2 x M10 Flat Washers (38) and
1 x M10 Nylon Locknut (35).
13). Fit both Chest Press Arms (9) to the Chest Press Bar using 2 x M10 x 130mm Hex Bolts (32), 4 x M10 Flat
Washers (38) and 2 x M10 Nylon Locknuts (35).
35
11 38 35
09
09
32
29 38
Page 16

Assembly
Stage E.
14). Fit the Lat Bar Frame (5) to the Upper Cross Beam using 2 x M10 x 55mm Hex Bolts (27), 4 x M10 Flat Washers
(38) and 2 x M10 Nylon Locknuts (35).
05
27 38
Page 17

Assembly
Stage F.
15). Fit each Pec Arm to the Upper Cross Beam using 1 x M12 Flat Washer (40), 1 x M12 Nylon Locknut (36) and slide
Note: Four Oil Bushings (63) have been pre-assembled into the Upper Cross Beam (6).
2 x Pec Deck Foam Pads (65) onto each Pec Deck Arm (7 & 8).
Note: - Tighten sufficiently to ensure that all free-play is removed but that it is still possible to rotate the Pec Arms.
Tip: To lock the Pec Arms during the bench press exercises, please fit the Pec Deck Arm Lock Pins (42A) into the inner
holes in each Pec Arm. To store the pins when using the Pec Assembly simply place in the 2 holes marked "X" in the front frame.
07
42A
63
40
36
65
63
40
36
42A
63
08
Page 18

Assembly
Stage G.
16). Fit the Backrest Support (4) to the bracket on the Front Upright using 1 x M10 x 60mm Hex Bolt (28), 2 x M10 Flat
Washers (38) and 1 x M10 Nylon Locknut (35).
Note: - This MUST be fitted into the FRONT hole in the bracket. Fit the Backrest Lock-Pin (42) into the REAR hole in the
bracket to lock the Backrest Support in place.
17). Fit the Leg Extension Upright (12) to the Front Stabiliser (19)using 2 x M10 x 55mm Hex Bolt (27), 4 x M10 Flat
Washers (38) and 2 x M10 Nylon Locknut (35). Fit the Leg Extension Upright (12) to the front of the Backrest Support
using 1 x M10 x 55mm Hex Bolt (27), 2 x M10 Flat Washers (38) and 1 x M10 Nylon Locknut (35). Locate 1 x M8 x 55mm
Carriage Bolt (33) into the top hole in the front of the Backrest Support and lock the Leg Extension Upright in place using
1 x M8 Knob (50), fitted from underneath.
33
38 35
27 50
12
35
19 38 27
38 35
04
28
42
Page 19

Assembly
Stage H.
18). Slide a Leg Extension Foam Pad (66) onto one end of both Pad Bars (23). Slide one Pad Bar into the Leg Extension (13)
and fit another Leg Extension Foam Pad to the free side. Slide the other Pad Bar into the top hole in the Leg Upright
(12) then fit the remaining Leg Extension Foam Pad.
19). Connect the Leg Upright to the Leg Extension using 1 x M10 x 60mm Hex Bolt (28), 2 x M10 Flat Washers (38)
and 1 x M10 Nylon Locknut (35).
Inset B
Page 20