ELITE GYM USER MANUAL
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- Franklin Chase
- 6 years ago
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1 ELITE 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. ELITE GYM RONS CODE
2 TABLE OF CONTENTS SAFETY INFORMATION 3 COMPONENTS PARTS 4-6 ASSEMBLY INSTRUCTIONS 7-18 Assembly Steps 7-14 Upper Cable (L=2500mm) 15 Butterfly Cable (L=3000mm) 16 Lower Cable (L=4740mm) EXERCISING INFORMATION PRE AND POST STRETCHING EXERCISES EXPLODED VIEW 24 PARTS LIST 25 SERVICE WARRANTY 26 SPECIFICATIONS FOR EVERLAST ELITE HOME GYM EXERCISE FUNCTION EXERCISE PART PRODUCT SIZE MAXIMUM USER WEIGHT LOADING WEIGHT Preacher curls, Bent over rows, Seated low row, Cable front raises, Seated tricep press, Wide grip lat pull down, Lat pull back, Seated leg extension, Standing hamstring curl, Rear delt fly s Chest, Shoulder, Back, Leg, and Arm L 1710 X W 1445 X H 2050 mm 120 kgs 60 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 120kgs. 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 Main Base Frame x 1pc 7 8 Rear Base x 1pc 9 Top Beam x 1pc 6 Left Butterfly Arm x 1pc Right Butterfly Arm x 1pc Seat Cushion Support x 1pc Verticla Post x 1pc Guide Rod x 2pcs Butterfly Extension x 1pc Seat Support Post x 1pc Leg Extension x 1pc Arm Curl Frame x 1pc Bench Press Arm x 1pc Sold Handle x 2pcs Left Adjustable Plate x 1pc 21 Right Adjustable Plate x 1pc 22 Adjustable Press Frame (A) x 1pc 23 Adjustable Press Frame (B) x 1pc 26 Foam Rod (Short) x 1pc Foam Rod (Long) x 1pc 28 Lat Bar x 1pc Curl Bar x 1pc Single Pulley Bracket x 2pcs Arm Curl Cushion x 1pc Pulley Bracket Piece x 2pcs Intersect Pulley Bracket x 1pc Seat Cushion x 1pc Backrest Cushion x 1pc 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 Weight Selection Rod x 1pc 35 Top Plate x 1pc 36 Weight Plate x 10pcs 37 Weight Base x 1pc 38 Weight Selection Pin x 1pc 39 Pin x 1pc 40 (40x80mm) Oval End Cap x 2pcs 41 Plastic Bushing x 1pc 42 (50x50mm) Square End Plug x 4pcs 43 (40x80mm) Oval End Plug x 5pcs 44 (ø25mm) Round End Plug x 10pcs 45 (ø50mm) Round End Plug x 5pcs 46 Bushing x 3pcs 47 Bumper Cap x 2pcs 48 5/8 Plastic Dome Cap x 4pcs 49 3/8 Plastic Dome Cap x 2pcs 50 1/2 Plastic Dome Cap x 2pcs 51 Foam Roll x 4pcs 52 Round Bumper x 2pcs 53 Oval Bumper x 2pcs 54 PVC Handle Tube x 4pcs 55 POP Pin x 2pcs 56 PT-IB Pin x 3pcs 57 Hook x 5pcs 58 Yellow Pulley x 2pcs Pulley x 13pcs Big Pulley x 1pc Chain (short) x 1pc Chain (long) x 1pc Handle Tube (long) x 2pcs Handle Tube (short) x 2pcs Taper End Plug x 1pc Taper Bumper x 1pc Plate x 2pcs Upper Cable (2500mm) x 1pc Lower Cable (4740mm) x 1pc Butterfly Cable (3000mm) x 1pc Oil Bushing x 10pcs ø44xø39.4xø19.1x12 Oil Bushing x 4pcs ø50xø44xø12.8x12 Oil Bushing x 2pcs ø44xø39.4xø25.6x12 Oil Bushing x 4pcs 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 /8 x3-3/8 3/8 x4-1/4 3/8 x2-1/2 3/8 x1-1/4 3/8 x2 3/8 x2-1/8 Hex Bolt x 2pcs Hex Bolt x 2pcs Hex Bolt x 2pcs Hex Bolt x 2pcs Hex Bolt x 11pcs Hex Bolt x 2pcs /8 x1 1/2 x3-3/8 3/8 x3-3/4 3/8 x3 M10x25mm M8x16mm Hex Bolt x 6pcs Hex Bolt x 1pc Hex Bolt x 2pcs Hex Bolt x 1pc Screw x 2pcs Screw x 6pcs M8x42mm Screw x 2pcs M8x60mm Screw x 2pcs ø19x280 Pivot Shaft x 1pc 3/8 Lock Nut x 30pcs 1/2 Lock Nut x 1pc /8 Lock Nut x 4pcs M8 Lock Nut x 2pcs M8 Washer x 12pcs 3/8 Washer x 66pcs 1/2 Washer x 2pcs 5/8 Washer x 4pcs ø11xø36xt3 3/8 x4-1/8 ø13xø32xt3 ø26xø46xt3 3/8 x3/4 ø13xt1.0x11 Washer x 2pcs Hex Bolt x 6pcs Washer x 1pc Washer x 1pc Allen Bolt x 2pcs Bushing x 2pcs ø13xt1.0x17 Bushing x 2pcs ø13xt1.0x22 Bushing x 2pcs Pulley Guard x 4pcs Ankle Strap x 1pc Big Pully Guard x 2pcs Pulley Bracket x 22pcs 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 Attach Main Base (1) to the Rear Base (2) using 2pcs x Hex Bolt (94), 4pcs x Washer (90) and 2pcs x Lock Nut (85). No. Description Qty 85 Lock Nut (3/8 ) 2 90 Washer (3/8 ) 4 94 Hex Bolt (3/8 x4-1/8 ) 2 7
8 ASSEMBLY INSTRUCTIONS STEP 2 1. Slide 2pcs x Round Bumper (47) onto the 2pcs x Guide Rod (4). Insert 2pcs x Guide Rod (4) into the two holes of the Rear Base (2) and secure using 2pcs x Hex Bolt (76) and 2pcs x Washer (90). Slide the Weight Base Plate (32) down as shown. 2. Place the Plastic Bushing (36) onto the Weight Selection Rod (29), in line with the 1st hole, and secure using Pin (34). Slide Top Plate (30) down as shown. 3. Attach Vertical Post (3) to the Main Base (1) using 2pcs x Hex Bolt (94), 4pcs x Washer (90) and 2pcs x Lock Nuts (85). No. Description Qty 34 Pin 1 36 Plastic Bushing 1 47 Round Bumper 2 76 Hex Bolt (3/8 x 1 ) 2 85 Lock Nut (3/8 ) 2 90 Washer (3/8 ) 6 94 Hex Bolt (3/8 x 4-1/8 ) 2 8
9 ASSEMBLY INSTRUCTIONS STEP 3 1. Lift the Top Plate (30) and Weight Selection Rod (29) up, then slide the 10pcs x Weight Plates (31) into place, one at a time. 2. Insert the Weight Selection Pin (33) into the desired Weight Plate. 3. Place the Upper Cable (63) in the groove of the Yellow Pulley (53) and install the Yellow Pulley (53) into the bracket of the Top Beam (5) using one x Hex Bolt (74), 2pcs x Washer (90) and one x Lock Nut (85). 4. Attach the Top Beam (5) to the top of the Guide Rods (4) using 2pcs x Hex Bolt (76) and 2pcs x Washer (90). Place the Top Beam (5) onto the Vertical Post (3). Attach two Plates (62) to the Top Beam (5) using 2pcs x Hex Bolt (71), 2pcs x Allen Bolt (97), 6pcs x Washer (90) and 2pcs x Lock Nut (85). No. Description Qty 33 Weight Selection Pin 1 53 Yellow Pulley 1 71 Hex Bolt (3/8 x 4-1/4 ) 2 76 Hex Bolt (3/8 x 1 ) 2 74 Hex Bolt (3/8 x 2 ) 1 85 Lock Nut (3/8 ) 3 90 Washer (3/8 ) Allen Bolt (3/8 x 3/4 ) 2 9
10 ASSEMBLY INSTRUCTIONS STEP 4 1. Attach the Bench Press Arm (13) to the Main Base (1) using one x Pivot Shaft (84), 2pcs x Washer (92), 2pcs x Locknut (87) and 2pcs x Plastic Dome Cap (43). 2. Insert the Adjustable Press Frame A & B (17, 18) into the Bench Press Arm (13) using Pop Pins (51) to secure them in place. No. Description Qty 43 Plastic Dome Cap (5/8 ) 2 84 Pivot Shaft 1 87 Washer (5/8 ) 2 92 Nylon Nut (5/8 )
11 ASSEMBLY INSTRUCTIONS STEP 5 1. Attach the Seat Cushion Support (9) to the Seat Support Post (10) using one x Hex Bolt (72), 2pcs x Washer (90) and one x Locknut (85). 2. Attach the Seat Cushion Support (9) to the Vertical Post (3) using 2pcs x Hex Bolt (75), 4pcs x Washer (90) and 2pcs x Locknut (85). 3. Attach the Seat Support Post (10) to the Main Base (1) using 2pcs x Hex Bolt (94), 4pcs x Washer (90) and 2pcs x Locknut (85). 4. Attach the Leg Extension (11) to the Seat Support Post (10) using one x Hex Bolt (77), 2pcs x Washer (91) and one x Locknut (86). Plug 2pcs x Plastic Dome Cap (45) onto the Locknut (86) and Hex Bolt (77). No. Description Qty 45 Plastic Dome Cap (1/2 ) 2 72 Hex Bolt (3/8 x 2-1/2 ) 1 75 Hex Bolt (3/8 x 2-1/8 ) 2 77 Hex Bolt (1/2 x 3-3/8 ) 1 85 Lock Nut (3/8 ) Lock Nut (1/2 ) 1 90 Washer (3/8 ) Washer (1/2 ) 2 94 Hex Bolt (3/8 x 4-1/8 )
12 ASSEMBLY INSTRUCTIONS STEP 6 1. Attach the Butterfly Extension (6) to the Vertical Post (3) using 2pcs x Hex Bolt (78), 4pcs x Washer (90) and 2pcs x Lock Nut (85). 2. Insert the shaft of the Left Butterfly Arm (7) through the Left Adjustable Plate (15) and secure to the Butterfly Extension (6) using one x Washer (92) and one x Locknut (87). Place one x Plastic Dome Cap (43) onto Locknut (87). 3. Insert the Solid Handle (14) into the Left Butterfly Arm (7) and secure using one Hex Bolt (76), one Washer (90) and one Washer (93). Place one Plastic Dome Cap (44) onto Hex Bolt (76). Assemble the Right Butterfly Arm (8) as per the steps used for the Left Butterfly Arm (7). 4. Attach two Single Pulley Brackets (23) to the bracket of the Vertical Post (3) using 2pcs x Hex Bolt (83), 4pcs x Washer (89) and 2pcs x Lock Nut (88). No. Description Qty 43 Plastic Dome Cap (5/8 ) 2 44 Plastic Dome Cap (3/8 ) 2 76 Hex Bolt (3/8 x 1 ) 2 78 Hex Bolt (3/8 x 3-3/4 ) 2 83 Hex Bolt (M8 x 60 mm) 2 85 Lock Nut (3/8 ) 2 87 Lock Nut (5/8 ) 2 88 Lock Nut (M8) 2 89 Washer (M8) 4 90 Washer (3/8 ) 6 92 Washer (5/8 ) 2 93 Washer (T3.0 x ø1 x ø6)
13 ASSEMBLY INSTRUCTIONS STEP 7 Upper Cable (L = 2500mm) 1. Thread the Upper Cable (63) through all the Pulley Brackets of the unit. With the Upper Cable (63) in the groove of the Pulley (54), install Pulley (2) and two Pulley Brackets (104) into the bracket of the Top Beam (5) using one Hex Bolt (74), 2pcs x Washer (90) and one Lock Nut (85). 2. With the Upper Cable (63) in the groove of the Big Pulley (55), install the Pulley (4) and 2pcs x Big Pulley Guards (103) into the bracket of the Top Beam (5) using one Hex Bolt (74), 2pcs x Washer (90) and one Lock Nut (85). 3. Secure the Bolt End of Upper Cable (63) onto the Weight Selection Rod (29) using one Washer (95) and one Washer (96). 4. With the Upper Cable (63) in the groove of the Pulley (54), install Pulley (3) and two Pulley Brackets (104) into the top of Pulley Bracket (24) using one Hex Bolt (74), 2pcs x Washer (90) and one Lock Nut (85). 5. Attach the Ball End of Upper Cable (63) onto the Lat Bar (21) using the Chain (56) and two Hooks (52). 63 No. Description Qty 24 Pulley Bracket Piece 2 52 Hook 2 54 Pulley 2 55 Big Pulley 1 56 Chain (short) 1 74 Hex Bolt (3/8 x 2 ) 3 85 Lock Nut (3/8 ) 3 90 Washer (3/8 ) 6 95 Washer (T3.0 x ø13 x ø32) 1 96 Washer (T3.0 x ø26 x ø46) Big Pulley Guard Pulley Bracket
14 ASSEMBLY INSTRUCTIONS STEP 8 Butterfly Cable (L = 3000mm) 1. Thread the Butterfly Cable (65) through all the brackets of the unit. Attach one end of the Butterfly Cable (65) to the Right Adjustable Plate (16) using one Hex Bolt (73), one Washer (90) and one Lock Nut (85). No. Description Qty 2. With the Butterfly Cable (65) in the groove of the Pulley (54), install 25 Intersect Pulley Bracket 1 Pulley (5) with two Pulley Brackets (104) into the Single Pulley 54 Pulley 3 Bracket (23) using one Hex Bolt (74), 2pcs x Washer (90) and one 73 Hex Bolt (3/8 x 1-1/4 ) 2 Lock Nut (85). 74 Hex Bolt (3/8 x 2 ) 3 3. With the Butterfly Cable (65) in the groove of the Pulley (54), 85 Lock Nut (3/8 ) 5 install Pulley (6) with two Pulley Brackets (104) into the top of 90 Washer (3/8 ) 8 the Intersect Pulley Bracket (25) using one Hex Bolt (74), 2pcs x 104 Pulley Bracket 6 Washer (90) and one Lock Nut (85). 4. With the Butterfly Cable (65) in the groove of the Pulley (54), install Pulley (7) with two Pulley Brackets (104) into the Single Pulley Bracket (23) using one Hex Bolt (74), 2pcs x Washer (90) and one Lock Nut (85). 5. Attach the other end of Butterfly Cable (65) to the Left Adjustable Plate (15) using one Hex Bolt (73), one Washer (90) and one Lock Nut (85). 14
15 ASSEMBLY INSTRUCTIONS STEP 9 Lower Cable (L = 4740mm) 1. With the Low Cable (64) in the groove of the Yellow Pulley (53), install Pulley (8) into the Leg Extension (11) using one Hex Bolt (72), 2cps x Washer (90), 2cps x Bushing (98), and one Lock Nut (85). 2. With the Low Cable (64) in the groove of the Pulley (54), install Pulley (9) with two Pulley Guards (101) into the Seat Support Post (10) using one Hex Bolt (79), 2pcs x Washer (90),2pcs x Bushing (99) and one Lock Nut (85). 3. With the Low Cable (64) in the groove of the Pulley (54), install Pulleys (10, 12) with four Pulley Brackets (104) into the brackets of the Bench Press Arm (13) using one Hex Bolt (70), 2cps x Washer (90) one Lock Nut (85). 4. With the Low Cable (64) in the groove of the Pulley (54), install the Pulley (11) with two Pulley Guards (101) into the slot of the Vertical Post (3) using one Hex Bolt (70), 2pcs x Washer (90), 2pcs x Bushing (100) and one Lock Nut (85). 5. With the Low Cable (64) in groove of the Pulley (54), install the Pulley (13) with two Pulley Brackets (104) into the bracket of the Vertical Post (3) using one Bolt (74), 2pcs x Washer (90) and one Lock Nut (85). No. Description Qty 52 Hook 3 53 Yellow Pulley 1 54 Pulley 8 57 Chain (long) 1 70 Hex Bolt (3/8 x 3-3/8 ) 2 72 Hex Bolt (3/8 x 2-1/2 ) 1 74 Hex Bolt (3/8 x 2 ) 4 79 Hex Bolt (3/8 x 3 ) 1 85 Lock Nut (3/8 ) 8 90 Washer (3/8 ) Bushing (11) 2 99 Bushing (17) Bushing (22) Pulley Guard Pulley Bracket
16 ASSEMBLY INSTRUCTIONS STEP 9 (cont.) Lower Cable (L = 4740mm) 1. With the Low Cable (64) in the groove of the Pulley (54), install the Pulley (14) with two Pulley Brackets (104) into the Lower Intersect Pulley Bracket (25) using one Hex Bolt (74), 2pcs x Washer (90) and one Lock Nut (85). 2. With the Low Cable (64) in the groove of the Pulley (54), install the Pulley (15) with two Pulley Brackets (104) into the bracket of the Main Base (1) using one Hex Bolt (74), 2pcs x Washer (90) and one Lock Nut (85). 3. With the Low Cable (64) in the groove of the Pulley (54), install the Pulley (16) with two Pulley Brackets (104) into the Lower Pulley Bracket (24) using one Hex Bolt (74), 2pcs x Washer (90) and one Lock Nut (85). 4. Connect one end of the Low Cable (64) to the Main Base (1) using one Hook (52). 5. Attach the Ball End of the Low Cable (64) to the Curl Bar (22) using the Chain (57) and two Hooks (52). No. Description Qty No. Description Qty 52 Hook 3 85 Lock Nut (3/8 ) 8 53 Yellow Pulley 1 90 Washer (3/8 ) Pulley 8 98 Bushing (11) 2 57 Chain (long) 1 99 Bushing (17) 2 70 Hex Bolt (3/8 x 3-3/8 ) Bushing (22) 2 72 Hex Bolt (3/8 x 2-1/2 ) Pulley Guard 4 74 Hex Bolt (3/8 x 2 ) Pulley Bracket Hex Bolt (3/8 x 3 )
17 ASSEMBLY INSTRUCTIONS STEP Attach the Backrest Cushion (28) onto the Vertical Post (3) using 2pcs x Hex Bolt (82) and 2pcs x Washer (89). 2. Attach the Seat Cushion (27) onto the Seat Cushion Support (9) using 4pcs x Hex Bolt (81) and 4pcs x Washer (89). No. Description Qty 81 Hex Bolt (M8 x 16mm) 4 82 Hex Bolt (M8 x 42mm) 2 89 Washer (M8)
18 ASSEMBLY INSTRUCTIONS STEP Attach the Arm Curl Cushion (26) onto the Arm Curl Frame (12) using 2pcs x Hex Bolt (81) and 2pcs x Washer (89). 2. Insert the Arm Curl Frame (12) into the Seat Support Post (10) and secure with the Pop Pin. 3. Insert the Foam Rod (20) through the bushing of the Seat Support Post (10) and slide one Foam Roll (46) onto each end. 4. Insert the Foam Rod (19) through the hole of the Leg Extension (11) and slide one Foam Roll (46) onto each end. When your gym is not in use, place the weight selector pin into the welded loop on the back of the base frame U bracket.this will lock the selector shaft and all the weight plates. RECHECK ALL BOLTS AND NUTS ARE TIGHTENED SECURELY BEFORE USING THIS EQUIPMENT No. Description Qty 81 Hex Bolt (M8 x 16mm) 2 89 Washer (M8) 2 SAFETY NOTE When your home gym is not in use, ensure the weight Selector Pin (33) is located through the welded loop on the back of the Base Frame (2) and into the Selector Shaft (29). This will lock the weights in place
19 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. 19
20 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. 20
21 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 21
22 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. 22
23 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 23
24 EXPLODED VIEW 24
25 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 No. Description Qty 1 Main Base 1 36 Plastic Bushing 1 71 Hex Bolt (3/8 x 4-1/4 ) 2 2 Rear Base 1 37 Square End Plug ( 50 x 50mm) 4 72 Hex Bolt (3/8 x 2-1/2 ) 2 3 Vertical Post 1 38 Oval End Plug (40 x 80mm) 5 73 Hex Bolt (3/8 x 1-1/4 ) 2 4 Guide Rod 2 39 Round End Plug (ø25) Hex Bolt (3/8 x 2 ) 11 5 Top Beam 1 40 Round End Plug (ø50) 5 75 Hex Bolt (3/8 x 2-1/8 ) 2 6 Butterfly Extension 1 41 Bushing 3 76 Hex Bolt (3/8 x 1 ) 6 7 Left Butterfly Arm 1 42 Bumper Cap 2 77 Hex Bolt (1/2 x 3-3/8 ) 1 8 Fljght Butterfly Arm 1 43 Plastic Dome Cap (5/8 ) 4 78 Hex Bolt (3/8 x 3-3/4 ) 2 9 Seat Cushion Support 1 44 Plastic Dome Cap (3/8 ) 2 79 Hex Bolt (3/8 x 3 ) 1 10 Seat Support Post 1 45 Plastic Dome Cap (1/2 ) 2 80 Screw (M10 x 25mm) 2 11 Leg Extension 1 46 Foam Roll 4 81 Screw (M8 x 16mm) 6 12 Arm Curl Frame 1 47 Round Bumper 2 82 Screw (M8 x 42mm) 2 13 Bench Press Arm 1 48 Oval Bumper 2 83 Screw (M8 x 60mm) 2 14 Solid Handle 2 49 Pvc Handle Tube 4 84 Pivot Shaft (ø19 x 280mm) 1 15 Left Adjustable Plate 1 50 Pop Pin 2 85 Locknut (3/8 ) Right Adjustable Plate 1 51 PT-IB Pop Pin 3 86 Locknut (1/2 ) 1 17 Adjustable Press Frame (A) 1 52 Hook 5 87 Locknut (5/8 ) 4 18 Adjustable Press Frame (B) 1 53 Yellow Pulley 2 88 Locknut (M8) 2 19 Foam Rod (Short) 1 54 Pulley Washer (M8) Foam Rod (Long) 1 55 Big Pulley 1 90 Washer (3/8 ) Lat Bar 1 56 Chain (Short) 1 91 Washer (1/2 ) 2 22 Curl Bar 1 57 Chain (Long) 1 92 Washer (5/8 ) 4 23 Single Pulley Bracket 2 58 Handle Tube (Long) 2 93 Washer (T3.0 x ø11 x ø36) 2 24 Pulley Bracket Piece 2 59 Handle Tube (Short) 2 94 Hex Bolt (3/8 x 4-1/8 ) 6 25 Intersect Pulley Bracket 1 60 Taper End Plug 1 95 Washer (T3.0 x ø13 x ø32) 1 26 Arm Curl Cushion 1 61 Taper Bumper 1 96 Washer (T3.0 x ø26 x ø46) 1 27 Seat Cushion 1 62 Plate 2 97 Allen Bolt (3/8 x 3/4 ) 2 28 Backrest Cushion 1 63 Upper Cable (L=2500mm) 1 98 Bushing (ø13 x T1.0 x 11) 2 29 Weight Selection Rod 1 64 Lower Cable (L= 4740mm) 1 99 Bushing (ø13 x T1.0 x 17) 2 30 Top Plate 1 65 Butterfly Cable (L= 3000mm) Bushing (ø13 x T1.0 x 22) 2 31 Weight Plate Oil Bushing Pulley Guard 4 32 Weight Base Plate 1 67 Oil Bushing (ø44 x ø39.4 x ø19.1 x 12) Ankle Strap 1 33 Weight Selection Pin 1 68 Oil Bushing (ø50 x ø44 x ø12.8 x 12) Big Pulley Guard 2 34 Pin 1 69 Oil Bushing (ø44 x ø39.4 x ø25.6 x 12) Pulley Bracket Oval End Cap (40 x 80mm) 2 70 Hex Bolt (3/8 x 3-3/8 )
26 SERVICE WARRANTY EVERLAST 1 YEAR LIMITED WARRANTY TERMS & CONDITIONS Massmart warrants that this product to be free from defects in workmanship and material, under normal use and service conditions for a period of 12 months from the date of original purchase. The warranty extends only to the original purchaser, and only covers the product for private domestic use. Massmart s obligation under this warranty is limited to repairing or replacing, at Massmart s option, the product or one of its components by M5 Sports Group or one of its authorised agents. ( M5 ). This repair will provide the customer with a product which in Massmart s opinion performs consistently with its age and usage. COVERAGE AND TERMS During the 1st year of this agreement M5 will pay for parts and labour necessary to repair mechanical and or electrical breakdowns caused by defects in workmanship or materials in the covered product, or, at its option, may replace it with a similar spare part of equivalent value. The call out is only available within 40km of the nearest Game or Makro store after which AA rates will be charged. This limited warranty is void if a product is returned with removed, damaged or tampered labels and/or any alterations (including the unauthorised removal of any component or external cover). Only consumers purchasing this product from an authorised retailer may obtain coverage under this limited warranty. TERMS This warranty will only be granted on production of a satisfactory proof of purchase. The warranty does NOT cover. 1. Normal wear and tear. 2. Any adaption or changes to upgrade the product from its normal purpose as described in the owner s manual. 3. Damage resulting from, a). Transportation b). Abuse, misuse, failure to follow proper installation instructions, neglect, shock, electrostatic discharge, improper or abnormal usage, and/or any contrary to the instructions in the user manual c). Non private domestic home use (including, but not limited to commercial, professional or rental purposes.) d). Repairs not authorised by M5. e). Accidents, lightning, water, fire or a cause beyond the control of Massmart. f). Use of the item in an improper environment including but not limited to: heat or humidity beyond product specifications, dusty or and/or wet internal or external areas. g). Damage caused by power surges. 4. Cosmetics 5. Malfunctions caused by other equipment. Please note that this warranty will be void unless your claim is in compliance with all the terms of this limited warranty statement, and the proper return procedure is followed. 21
27 SERVICE WARRANTY LIMITATION OF LIABILITY Notwithstanding the foregoing, and to the fullest extent permitted by law, Massmart and M5 shall not be liable for any and all claims, losses, costs, damages of any nature whatsoever, or claims expenses from any cause or causes, including attorneys and/or expert witness fees and costs, so that it s total aggregate liability to the customer shall never exceed the total purchase price of the product. This limitation shall apply to any and all liability or cause of action however alleged or arising, unless otherwise prohibited by law. REPAIRS PROCEDURE Should you experience any faults or breakdowns on your Everlast equipment, please adhere to the following procedure to have the fault rectified speedily and professionally. Do not return the product to the store. Call the Service Centre on to log the faulty product (under warranty or out of warranty). The operator or technical advisor will try identify the fault, and will book a service team call out. The service team will endeavour to fix the problem in your home on an agreed date and time. Only if the fault cannot be repaired in the convenience of your home, will the service team take the faulty product back to the service centre. Items repaired in our service centre will be returned to your home on an agreed date and time. NOTE Should you live in an outlying area, it may be necessary to return the product to the store nearest to you. Our service operator will advise you of your repair procedure. COST OF REPAIRS UNDER WARRANTY Any items still under warranty will be repaired free of charge, as long as it complies with the terms and conditions of the warranty. (Refer to warranties section in this manual). Any items that need to be repaired that are NOT covered in the warranty will be for the consumer s expense. A quote for the repair/replacement of these items will be provided to the consumer for approval prior to repairs being conducted. OUT OF WARRANTY Any items that need to be repaired once the warranty has expired will be for the consumer s expense including call out fees. A quote for the repair/replacement of these items will be provided to the consumer for approval prior to repairs being conducted. 21
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