POWER GYM USER MANUAL IMPORTANT - PLEASE READ THESE INSTRUCTIONS FULLY BEFORE ASSEMBLY OR USE.

Transcription

1 POWER GYM 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. If you need help or have damaged or missing parts, call the service centre on Please keep this manual for future reference. MODEL NO. POWER GYM RONS CODE 18105

2 TABLE OF CONTENTS SAFETY INFORMATION 3 COMPONENTS PARTS 4-6 ASSEMBLY INSTRUCTIONS 7-16 Assembly Steps 7-13 Upper Cable (L=2330mm) 14 Butterfly Cable (L=2750mm) 15 Lower Cable (L=3800mm) 16 EXERCISING INFORMATION PRE AND POST STRETCHING EXERCISES EXPLOEDE VIEW 22 PARTS LIST 23 SERVICE WARRANTY 24 SPECIFICATIONS FOR EVERLAST POWER GYM EXERCISE FUNCTION EXERCISE PART Seated pec deck, Seated chest press, Seated leg extensions, Standing single leg hamstring curls, Lat pull downs, Narrow reverse grip lat pull down, Straight arm lat pull backs, Reverse grip tricep push downs, Seated tricep press, Tricep push downs Chest, Shoulder, Back, Leg, and Arm PRODUCT SIZE MAXIMUM USER WEIGHT LOADING WEIGHT L 1370 X W 1060 X H 2060 mm 110 kgs 50 kgs 2

3 SAFETY INFORMATION 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. 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. 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. 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. Max user weight 110kgs. This product conforms to: (BS EN957) - PARTS 1 and 2 class (H) - Home Use - Class (C). This exercise product has been designed and manufactured to comply with the latest (BS EN 957) British and European Safety Standards. 3

4 COMPONENTS - PARTS NOTE: if you have damaged or missing components, call the service division on IMPORTANT - PLEASE CHECK YOU HAVE ALL THE PARTS LISTED BELOW NOTE: SOME OF THE SMALLER PARTS MAY BE PRE- FITTED TO LARGER COMPONENTS. PLEASE CHECK CAREFULLY BEFORE CONTACTING US REGARDING ANY MISSING PARTS Rear Base Frame x 1pc Font Base Frame x 1pc Weight Guide Tube x 2pcs Front Support Frame x 1pc Selector Shaft x 1pc Leg Extension Frame x 1pc Seat Base Frame x 1pc Support Frame x 1pc Upper Cross Beam x 1pc Press Bar x 1pc Left Butterfly Arm x 1pc Right Butterfly Arm x 1pc Top Weight Plate x 1pc 16 Seat Cushion x 1pc Back Cushion x 1pc Weight Plate x 9pcs 4

5 COMPONENTS - PARTS NOTE: if you have damaged or missing components, call the service division on IMPORTANT - PLEASE CHECK YOU HAVE ALL THE PARTS LISTED BELOW NOTE: SOME OF THE SMALLER PARTS MAY BE PRE- FITTED TO LARGER COMPONENTS. PLEASE CHECK CAREFULLY BEFORE CONTACTING US REGARDING ANY MISSING PARTS Foam Tube x 2pcs 21 Handle Tube x 2pcs 22 Lat Bar x 1pc 23 Reverse U x 1pc 24 Single Pulley Block x 2pcs Pulley U x 1pc Plum Blossom Nut x 1pc Weight Selector Pin x 1pc Rubber Ring x 2pcs Plastic Washer x 1pc Selector Shaft Pin x 1pc Tobacco-pipe x 1pc Pothook x 2pcs 33 Leg Foam Roller x 4pcs 34 Arm Foam Roller x 2pcs Pulley (35 x27t) x 9pcs Pulley (3.5 x22t) x 1pc Big Pulley (4 ) x 1pc 35 Upper Cable (2330mm) x 1pc Lower Cable (3800mm) x 1pc Butterfly Cable (2750mm) x 1pc Oil Bushing (small) x 2pcs Oil Bushing (big) x 4pcs Selector Shaft End Cap x 1pc Chain x 1pc 43 Bumper x 1pc Selector Shaft Bushing x 1pc Round Cap (25mm) x 1pc 46 Handle Grip x 6pcs 5

6 COMPONENTS - PARTS IMPORTANT - PLEASE CHECK YOU HAVE ALL THE PARTS LISTED BELOW NOTE: SOME OF THE SMALLER PARTS MAY BE PRE- FITTED TO LARGER COMPONENTS. PLEASE CHECK CAREFULLY BEFORE CONTACTING US REGARDING ANY MISSING PARTS Square End Plug ( 38mm) x 8pcs Square End Plug ( 40mm) x 2pcs Square Cap ( 38mm) x 3pcs Square End Plug ( 20x 40mm) x 2pcs Middle-empty Plug ( 38 x ø26) x 2pcs Round End Plug (ø25mm) x 4pcs Plastic Cover x 2pcs Pulley Cover x 2pcs Pulley Hook x 18pcs Hex Bolt (M12x120mm) x 1pc Hex Bolt (M10x65mm) x 2pcs Hex Bolt (M10x60mm) x 11pcs Hex Bolt (M10x48mm) x 9pcs Hex Bolt (M10x45mm) x 2pcs Hex Bolt (M10x20mm) x 2pcs Hex Bolt (M8x50mm) x 2pcs Hex Bolt (M8x40mm) x 2pcs Hex Bolt (M8x25mm) x 1pc Hex Bolt (M8x15mm) x 4pcs Washer (M12) x 4pcs Washer (M10) x 50pcs Washer (M8) x 12pcs Nylon Nut (M12) x 3pcs Nylon Nut (M10) x 24pcs Nylon Nut (M8) x 3pcs Bolt (M10x25mm) x 4pcs Allen Key x 1pc 6

7 ASSEMBLY INSTRUCTIONS IMPORTANT - ASSEMBLE WITH ALL NUTS AND BOLTS LOOSE AT FIRST, ONLY TIGHTEN AFTER COMPLETING ALL ASSEMBLY STEPS. 1. UNPACK THE CARTON AND PLACE ALL PARTS ON THE FLOOR. 2. CAREFULLY REMOVE ALL PACKING MATERIAL AND CHECK EACH PART WITH THE MANUAL FIRST. 3. REMEMBER SOME PARTS ARE PRE-FITTED TO LARGER COMPONENTS. STEP 1 1. Remove 2pcs x Bolt (72) from the 2pcs x Weight Guide Tube (3). 2. Insert the Weight Guide Tube (3) into the Rear Base Frame (1) using 2pcs x Bolt (72). 3. Attach to the Front Base Frame (2) to the Rear Base Frame (1). 4. Do step 3 with using 2pcs x Hex Bolts (58), 4pcs x Washer (67) and 2pcs x Nylon Nut (70). No. Description Qty 58 Hex Bolt (M10x60mm) 2 67 Washer (M10) 4 70 Nylon Nut (M10) 2 72 Bolt (M10x25mm) 2 7

8 ASSEMBLY INSTRUCTIONS STEP 2 1. Slide 2pcs x Rubber Ring (25) onto the 2pcs x Weight Guide Tube (3). 2. Slide nine Weight Plates (16) down the Weight Guide Tubes (3). 3. Slide the Selector Shaft Bushing (44) down the Selector Shaft (5). 4. Secure at the first hole with the Selector Shaft Pin (27). 5. Insert the Selector Shaft (5) into the hole of Weight Plate (16). 6. Slide the Top Weight Plate (15) down the Selector Shaft (5). 7. Insert the Weight Selector Pin (24) into the hole of desired weight. No. Description Qty 24 Weight Selector Pin 1 25 Rubber Ring 2 27 Selector Shaft Pin 1 44 Selector Shaft Bushing 1 8

9 ASSEMBLY INSTRUCTIONS STEP 3 1. Attach the Support Frame (8) to the Front Base Frame (2). 2. Do this using 2pcs x Hex Bolts (58), 4pcs x Washer (67) and 2pcs x Nylon Nut (70). 3. Attach the 2pcs x Single Pulley Block (21) to the Support Frame (8). 4. Do this using 2pcs x Hex Bolt (57), 4pcs x Washers (67) and 2pcs x Nylon Nut (70). No. Description Qty 57 Hex Bolt (M10 x 65mm) 2 58 Hex Bolt (M10 x 60mm) 2 67 Washer (M10) 8 70 Nylon Nut (M10) 4 9

10 ASSEMBLY INSTRUCTIONS STEP 4 1. Attach the Front Support Frame (4) to the Front Base Frame (2). 2. Do this using one Hex Bolts M 10 x 60 mm (58), 2pcs x Washer (67) and 1pc x Nylon Nut (70). 3. Attach the Seat Base Frame (7) to the Front Support Frame (4) and the Support Frame (8). 4. Do this using 3pcs x Hex Bolt (58), 6pcs x Washer (67) and 3pcs x Nylon Nut (70). No. Description Qty 58 Hex Bolt (M10 x 60mm) 4 67 Washer (M10) 8 70 Nylon Nut (M10) 4 10

11 ASSEMBLY INSTRUCTIONS STEP 5 1. Remove 2pcs x Bolt (72) from the 2pcs x Weight Guide Tube (3). 2. Attach the Upper Cross Beam (9) to the 2pcs x Weight Guide Tube (3) using 2pcs x Bolt (72). 3. Attach the Upper Cross Beam (9) to the Support Frame (8). 4. Do this using 2pcs x Hex Bolt (58), 4pcs x Washer (67) and 2pcs x Nylon Nut (70). 5. Attach the Leg Extension Frame (6) and the Seat Base Frame (7). 6. Do this using one Hex Bolt (58), 2pcs x Washer (67) and one Nylon Nut (70). No. Description Qty 58 Hex Bolt (M10 x 60mm) 3 67 Washer (M10) 6 70 Nylon Nut (M10) 3 72 Bolt (M10 x 25mm) 2 11

12 ASSEMBLY INSTRUCTIONS STEP 6 1. Attach the Back Cushion (14) to the Support Frame (8). 2. Do this using 2pcs x Hex Bolt (62) and 2pcs x Washer (68). 3. Attach the Seat Cushion (13) to the Seat Base Frame (7). 4. Do this using 4pcs x Hex Bolt (65) and 4pcs x Washer (68). 5. Insert the Foam Tube (17) into the Leg Extension Frame (6) and the Seat Base Frame (7). 6. Slide the Leg Foam Rollers (30) onto the Foam Tubes (17). No. Description Qty 62 Hex Bolt (M8 x 50mm) 2 65 Hex Bolt (M8 x 15mm) 4 68 Washer (M8) 6 12

13 ASSEMBLY INSTRUCTIONS STEP pcs x Small Oil Bushing (38) have been preassembled onto the Upper Cross Beam (9). 2. Attach the Press Bar (10) to the Upper Cross Beam (9). 3. Do this using one Hex Bolt (56), 2pcs x Washer (66) and one Nylon Nut (69). 4. 4pcs x Big Oil Bushing (39) have been preassembled into the Press Bar (10). 5. Remove 2pcs x Nylon Nut (69) and 2pcs x Washer (66) from the Left Butterfly Arm (11) and the Right Butterfly Arm (12). 6. Attach the Right Butterfly Arm (12) and the Left Butterfly Arm (11) to the Press Bar (10). 7. Do this using 2pcs x Washer (66) and 2pcs x Nylon Nut (69). 8. Slide the Arm Foam Rollers (31) onto the Right Butterfly Arm (12) and the Left Butterfly Arm (11). 9. Remove 2pcs x Hex Bolts (61) and 2pcs x Washer (67) from the Handle Tube (18). 10. Attach the Handle Tube (18) to the Right Butterfly Arm (12) and Left Butterfly Arm (11). 11. Do this using 2pcs x Hex Bolt (61) and 2pcs x Washer (67). 12. Slide 2pcs x Middle-empty Plugs (51) and 2pcs x Handle Grip (46) onto the Right Butterfly Arm (12) and the Left Butterfly Arm (11). 13. Attach the Tobacco-pipe (28) to the Support Frame (8) using one Hex Bolt (63), 2pcs x Washer (68) and one Nylon Nut (71). 14. Slide the Plum Blossom Nut (23) onto the Tobacco-pipe (28). No. Description Qty 56 Hex Bolt (M12 x 120mm) 1 61 Hex Bolt (M10 x 20mm) 2 63 Hex Bolt (M8 x 40mm) 1 66 Washer (M12) 4 67 Washer (M10) 2 68 Washer (M8) 2 69 Nylon Nut (M12) 3 71 Nylon Nut (M8) 1 13

14 ASSEMBLY INSTRUCTIONS STEP 8 Upper Cable (L = 2330mm) 1. With the Upper Cable (35) in the groove of Pulley No.1 (33) thread the cable through Upper Cross Beam (9). 2. Install Pulley No.1 (33) onto the Upper Cross Beam (9) using one Hex Bolt (60), 2pcs x Washer (67) and one Nylon Nut (70). 3. Install Pulley No.2 (32) and 2pcs x Pulley Hook (55) onto the Support Frame (8) using one Hex Bolt (59), 2pcs x Washer (67) and one Nylon Nut (70). 4. Install Big Pulley No.4 (34) and two Pulley Covers (54) onto the Upper Cross Beam (69) using one Hex Bolt (60), 2pcs x Washer (67) and one Nylon Nut (70). 5. Attach the Bolt End of the Upper Cable (35) to the Selector Shaft (5) with Plastic Washer (26). 6. Attach the Ball End of Upper Cable (35) to the Lat Bar (19) using one Pothook (29). 7. Install pulley No.3 (32) and 2pcs x Pulley Hook (55) to the Pulley U (22) using one Hex Bolt (59), 2pcs x Washer (67) and one Nylon Nut (70). No. Description Qty 29 Pothhook 1 32 Pulley (3.5 x 27T) 2 33 Pulley (3.5 x 22T) 1 34 Big Pulley (4 ) 1 54 Pulley Cover 2 55 Pulley Hook 4 59 Hex Bolt (M10 x 48mm) 2 60 Hex Bolt (M10 x 45mm) 2 67 Washer (M10) 8 70 Nylon Nut (M10) 4 14

15 ASSEMBLY INSTRUCTIONS STEP 9 Butterfly Cable (L = 2750mm) 1. Attach both ends of the Cable (37) to the Left Butterfly Arm (11) and the Right Butterfly Arm (12) 2. Do this using two Plastic Covers (53). 3. Install Pulley No.5 & 7 (32) and 4pcs x Pulley Hook (55) to the Single Pulley Block (21) using 2pcs x Hex Bolt (59), 4pcs x Washer (67), and 4pcs x Nylon Nut (70). 4. Install Pulley No.6 (32) and 2pcs x Pulley Hook (55) to the Reverse U (20) using one Hex Bolt (59), 2pcs x Washer (67) and one Nylon Nut (70). No. Description Qty 32 Pulley (3.5 x 27T) 3 53 Plastic Covers 2 55 Pulley Hook 6 59 Hex Bolt (M10 x 48mm) 3 67 Washer (M10) 6 70 Nylon Nut (M10) 3 15

16 ASSEMBLY INSTRUCTIONS STEP 8 Lower Cable (L = 3800mm) 1. With the Lower Cable (36) in the groove of Pulley (32) thread the cable through Leg Extension Frame (6). 2. Install Pulley No.8 (32) and 2 pcs x Pulley Hook (55) to the Support Frame (8) using one Hex Bolt (59), 2pcs x Washer (67) and one Nylon Nut (70). 3. Attach the end of Lower Cable (36) to the Leg Extension Frame (6) using one Hex Bolt (64), 2pcs x Washer (68) and one Nylon Nut (71). 4. Install Pulley No.9 (32) and 2pcs x Pulley Hook (55) to the Reverse U (20) using one Hex Bolt (59), 2pcs x Washer (67) and one M10 Nylon Nut (70). 5. Install Pulley No.10 (32) and 2pcs x Pulley Hook (55) to the Front Base Frame (2) using one Hex Bolt (59), 2pcs x Washer (67) and one Nylon Nut (70). 6. Install Pulley No.11 (32) and 2pcs x Pulley Hook (55) to the Pulley U (22) using one Hex Bolt (59), 2pcs x Washer (67) and one Nylon Nut (70). 7. Attach the other end of the Cable (36) to the Front Base Frame (2) using one Hex Bolt (63), 2pcs x Washer (68), one Nylon Nut (71), one Chain (42) and one Pothook (29). RECHECK ALL BOLTS AND NUTS ARE TIGHTENED SECURELY BEFORE USING THIS EQUIPMENT SAFETY NOTE When your home gym is not in use, ensure the weight Selector Pin (24) is located through the welded loop on the back of the Base Frame (1) and into the Selector Shaft (5). This will lock the weights in place No. Description Qty 29 Pothhook 1 32 Pulley (3.5 x 27T) 4 42 Chain 1 55 Pulley Hook 8 59 Hex Bolt (M10 x 48mm) 4 63 Hex Bolt (M8 x 40mm) 1 64 Hex Bolt (M8 x 25mm) 1 67 Washer (M10) 8 68 Washer (M8) 4 70 Nylon Nut (M10) 4 71 Nylon Nut (M8) 2 16

17 EXERCISING INFORMATION THE FOUR BASIC TYPES OF WORKOUTS MUSCLE BUILDING To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles will adapt and grow as you progressively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways: By changing the amount of resistance used By changing the number of repetitions or sets performed. (A repetition is one complete cycle of an exercise, such as one sit-up. A set is a series of repetitions.) The proper amount of resistance for each exercise depends upon the individual user. You must gauge your limits and select the amount of resistance that is right for you. Begin with 3 sets of 8 repetitions for each exercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repetitions without difficulty, increase the amount of resistance. TONING You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to 20 repetitions as possible without discomfort. Rest for 1 minute after each set. Work your muscles by completing more sets rather than by using high amounts of resistance. WEIGHT LOSS To lose weight, use a low amount of resistance and increase the number of repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets. CROSS TRAINING Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a balanced program is: Plan strength training workouts on Monday, Wednesday, and Friday. Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding on an elliptical or exercise bike, on Tuesday and Thursday. Rest from both stregnth training and aerobic exercise for atleast one full day each week to give your body time to regenerate. The combination of strenght training and aerobic exercise will reshape and strengthen your body, plus develop your heart and lungs. 17

18 EXERCISING INFORMATION 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 program. 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 before 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, emphasizing 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 followed 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 uncontrolled 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 yourself 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. 18

19 EXERCISING INFORMATION STAYING MOTIVATED For motivation, keep a record of each workout.list the date, the exercises performed, the resistance used, and the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life. HEART RATE CHART YOUR AGE TARGET RANGE HR 50-85% MAX HEART RATE BEATS PER MINUTE 200 BEATS PER MINUTE BEATS PER MINUTE 195 BEATS PER MINUTE BEATS PER MINUTE 190 BEATS PER MINUTE BEATS PER MINUTE 185 BEATS PER MINUTE BEATS PER MINUTE 180 BEATS PER MINUTE BEATS PER MINUTE 175 BEATS PER MINUTE BEATS PER MINUTE 170 BEATS PER MINUTE BEATS PER MINUTE 165 BEATS PER MINUTE BEATS PER MINUTE 160 BEATS PER MINUTE EXAMPLE OF HEART RATE ZONES 19

20 PRE & POST STRETCHING EXERCISES SHOULDERS Clasp hands behind back. Push chest forwards. Soft knees. TRICEPS Place one hand down the centre of the spine. Gently pull the elbow backwards. Feel the stretch down the back of your upper arm. UPPER BACK Soften knees and tuck bottom under. Clasp hands and push forwards. Spread shoulder blades apart. Chest (addition). Forearm raised slightly on fixed object. Lunge stance. Move body forward beyond elbow. Lats (addition). Relaxed elbow. Lean slightly over away from arm. Pull elbow towards lean. CALVES Feet pointing straight ahead. Push back heel down to the ground. Straighten back knee. QUADS Keep the body straight. Hips and shoulders in line. Pull the heel towards bottom. For advanced stretch extend the hip backwards. HAMSTRINGS Pull legs towards vertical. Straighten knee.hold for 15 seconds. Slowly release. GLUTEUS MAX Sit upright. Keep hand supporting hand close to bottom. Rotate torso towards knee. 20

21 PRE & POST STRETCHING EXERCISES GLUTEUS MED & MIN Cross legs while spine. Pull supporting leg in. Feel stretch the side of bottom. LOWER BACK & GLUTES Reach behind knees. Lift bottom. Pull knees right into chest. KNEE ROLLS Keep knees and feet close together. Gently roll to one side, hold. Repeat on the other side. ABDUCTORS Seated position. Soles of feet together. Downward pressure on knees with elbows. THE KNOWLEDGE Ease into the stretch Hold for 15 seconds to maintain flexibility Hold for longer development Always stretch when fully warmed up Stretch every muscle group 21

22 EXPLODED VIEW Pulley (35 x27t) x 9pcs 35 Pulley (3.5 x22t) x 1pc 36 Big Pulley (4 ) x 1pc 37 Upper Cable (2330mm) x 1pc Lower Cable (3800mm) x 1pc Butterfly Cable (2750mm) x 1pc 22

23 PARTS LIST The parts mentioned above are all the parts you need to assemble this equipment. Before you start to assemble, please check the hardware packing to make sure all parts are included. Basic tools, such as spanners will be required for assembly. No. Description Qty No. Description Qty 1 Rear Base Frame 1 38 Oil Bushing small 2 2 Front Base Frame 1 39 Oil Bushing big 4 3 Weight Guide Tube 2 40 Selector Shaft End Cap 1 4 Front Support Frame 1 41 Allen Key 1 5 Selector Shaft 1 42 Chain 1 6 Leg Extension Frame 1 43 Bumper 1 7 Seat Base Frame 1 44 Selector Shaft Bushing 1 8 Support Frame 1 45 Round Cap (ø25mm) 1 9 Upper Cross Beam 1 46 Handle Grip 6 10 Press Bar 1 47 Square End Plug ( 38mm) 8 11 Left Butterfly Arm 1 48 Square End Plug ( 40mm) 2 12 Right Butterfly Arm 1 49 Square Cap ( 38mm) 3 13 Seat Cushion 1 50 Square End Plug ( 20 x 40mm) 2 14 Back Cushion 1 51 Middle-empty Plug (38 x Ø26) 2 15 Top Weight Plate 1 52 Round End Plug (Ø25mm) 4 16 Weight Plate 9 53 Plastic Cover 2 17 FoamTube 2 54 Pulley Cover 2 18 HandleTube 2 55 Pulley Hook Lat Bar 1 56 Hex Bolt (M12 x 120mm) 1 20 Reverse U 1 57 Hex Bolt (M10 x 65mm) 2 21 Single Pulley Block 2 58 Hex Bolt (M10 x 60mm) Pulley U 1 59 Hex Bolt (M10 x 48mm) 9 23 Plum Blossom Nut 1 60 Hex Bolt (M10 x 45mm) 2 24 Weight Selector Pin 1 61 Hex Bolt (M10 x 20mm) 2 25 Rubber Ring 2 62 Hex Bolt (M8 x 50mm) 2 26 Plastic Washer 1 63 Hex Bolt (M8 x 40mm) 2 27 Selector Shaft Pin 1 64 Hex Bolt (M8 x 25mm) 1 28 Tobacco-pipe 1 65 Hex Bolt (M8 x 15mm) 4 29 Pothook 2 66 Washer (M12) 4 30 Leg Foam Roller 4 67 Washer (M10) Arm Foam Roller 2 68 Washer (M8) Pulley (3.5 x 27T) 9 69 Nylon Nut (M12) 3 33 Pulley (3.5 x 22T) 1 70 Nylon Nut (M10) Big Pulley Nylon Nut (M8) 3 35 Upper Cable (L = 2330mm) 1 72 Bolt (M10 x 25mm) 4 36 Lower Cable (L = 3800mm) 1 37 Butterfly Cable (L = 2750mm) 1 23

24 SERVICE WARRANTY EVERLAST 2 YEAR LIMITED WARRANTY The Manufacturer hereby provides a warranty to the original purchaser of this product ( the Consumer ) that this product will be free of manufacturing defects in materials and workmanship which under normal, personal, family or household use (commercial use expressly excluded) manifest themselves within the first year from the date of purchase. EXCLUSIONS The warranty does not include and will not be construed to cover products damaged as a result of disaster; misuse; commercial use; use not in accordance within the written instructions included with the product; abuse and/or any non-authorized modification of the product, incorrect installation of the product or normal wear and tear. WAIVER The warranty and the obligations of the manufacturer provided herein are in lieu of, and the consumer,waives all other warranties, guarantees, conditions or liabilities, express or implied, arising by law or otherwise, including without limitation, any obligation of the manufacturer in respect of any injury, loss or damage (direct, indirect or consequential) arising out of the use of, or inability to use this product and whether or not occasioned by the manufacturer s negligence or any act or omission on its part. During the warranty period the product may only be serviced and/or repaired by the manufacturer s duly authorized agent(s). 24