Assessments - 5, GPA: 4.2
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Lubricate an M10 x 80mm Bolt (31). Attach the Seat Mounting Bracket (23) to the indicated bracket on the Bench Frame (5) with the Bolt and an M10 Nylon Locknut (11). Note: Do not over tighten the Nylon Locknut; the Seat Mounting Bracket must pivot easily. 8 5 11 36 23 31 Welded Pin Lubricate 7. Press the 20mm x 50mm Inner Cap (33) into the open end of the Seat Mounting Bracket (23). Lubricate an M8 x 70mm Bolt (41). Attach the Seat Adjustment Bracket (36) to the indicated side of the Seat Mounting Bracket (23) with the Bolt and an M8 Nylon Locknut (42). Note: Do not over tighten the Nylon Locknut; the Seat Adjustment Bracket must pivot easily. 7 33 42 41 23 36 Lubricate 9. Turn the Seat (14) as shown. Attach the wide end of the Seat to the bracket on the Seat Mounting Bracket (23) with two M6 x 16mm Screws (3). Tilt the Seat Mounting Bracket (23) upwards and attach the narrow end of the Seat (14) to the Seat Mounting Bracket with an M6 x 35mm Bolt (34) and an M6 Washer (30). 10. Attach the Adjustable Bench Leg (2) to the Bench Leg (1) with the Adjustment Knob (37). Insert a 45mm Square Inner Cap (40) into the top of the Adjustable Bench Leg (2). 9 3 34 30 23 14 Bracket 10 1 2 40 37 9 11. Insert three 45mm Square Inner Caps (40) into the ends of the Leg Lever (17). Insert a 25mm Round Inner Cap (39) into the weight tube on the Leg Lever. Press a 25mm Angled Outer Cap (38) onto the other end of the weight tube. Attach the Leg Lever (17) to the Adjustable Bench Leg (2) with an M10 x 70mm Bolt (21) and an M10 Nylon Locknut (11). Note: Do not over tighten the M10 Nylon Locknut; the Leg Lever must pivot easily. 12. Insert 19mm Round Inner Caps (26) into the ends of the three Pad Tubes (16). Insert two Pad Tubes (16) through the holes in the Leg Lever (17). Slide a Foam Pad (25) onto each side of the Pad Tubes. Insert a Pad Tube (16) through the upper tube on the Adjustable Bench Leg (2). Slide a Foam Pad (25) onto each side of the Pad Tube. 11 Weight Tube 39 40 21 11 38 40 17 2 40 12 17 26 25 25 2 26 25 16 25 25 26 14. Make sure all parts are properly tightened before you use the weight bench. The use of the remaining parts will be explained in ADJUSTING THE WEIGHT BENCH on pages 13 and 14 of this manual. 13. Attach the Curl Pad (8) to the Curl Upright (9) with two M6 x 16mm Screws (3). 13 3 9 8 Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS Muscle Building The only way to increase the size and strength of your muscles is to push them close to their maximum capacity. When you progressively increase the intensity of your exercise, your muscles will continually adapt and grow. You can tailor the individual exercise to the proper intensity level in two ways: . by changing the amount of weight used . by changing the number of repetitions or sets performed (A OrepetitionO is one complete cycle of an exercise, such as one sit-up. A OsetO is a series of repetitions). The proper amount of weight for each exercise obviously depends upon the individual user. You must gauge your limits and select the amount of weight 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 weight. Toning You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate amount of weight 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 weight. Weight Loss To lose weight, use a low amount of weight 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 Many people desire a complete and balanced fitness program. Cross training is an efficient way to accomplish this. One example of a balanced program is: . Plan weight training workouts on Monday, Wednesday, and Friday. . Plan 20 to 30 minutes of aerobic exercise, such as cycling, running, or swimming on Tuesday and Thursday. . Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate. The combination of weight training and aerobic exercise will reshape and strengthen your body and develop your heart and lungs. PERSONALIZING YOUR EXERCISE PROGRAM Specifying the exact length of time for each workout, as well as the number of repetitions or sets for each exercise, is a highly individual matter. It is very 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 bodyOs 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 d...