OPPSDECOR AMA005971R Weight Bench Set with Barbell Squat Rack User Manual

**OPPSDECOR AMA005971R Weight Bench Set with Barbell Squat Rack User Manual

**

IMPORTANT PRECAUTIONS

To reduce the risk of injury, read and follow all of the warnings, precautions, and instructions in this manual before you use the bench and rack. Warnings and instructions for care, maintenance, and use of this equipment are included to promote safe enjoyable use of this equipment.

WARNING

• It is the responsibility of the owner to ensure that all users of the weight training system are adequately informed of all precautions.
• Always consult a physician before beginning any exercise program. This is especially important if you are over 35 or have experienced health problems before.
• This product is intended for domestic use only. Do not use the product in a commercial, rental or institutional setting.
• Keep body and clothing free from and clear of all moving parts.
• Always wear sports shoes for foot protection while using the weight training system.
• The equipment must be placed on a flat, stable surface.
• Keep children and pets away from the weight training system at all times. Teenagers must be supervised.
• Inspect and properly tighten all parts each time the weight training system is used. Replace any worn parts immediately.
• Over exercising may result in serious injury or death. If you experience dizziness, nausea, chest pain or any other abnormal symptoms, immediately stop your workout and see your doctor.
• Always use locking pins to secure parts in desired positions.

WARNING DECAL PLACEMENT

Length: 71.9 in. / 182.5cm
Width: 40.9 in. / 104cm
Height: 47.4 in. / 120.5cm
Weight: 62.4 lbs / 28.3kg

PART LIST

EXPLODED DRAWING

ADULT ASSEMBLY REQUIRED

READ THIS BEFORE YOU BEGIN

• It is recommended to assemble the product by two adults.

• Because of its weight and size, the weight bench should be assembled in the location where it will be used. Make sure that there is enough clearance to walk around the weight bench as you assemble it.

• Use gloves to protect your hands from pinch points during assembly.

• We’ve provided two wrench to help with assembly, but you’re more than welcome to use your own tools.
  Assembly may be easier if you have a set of wrenches.

• one Phillips screwdriver

• two adjustable wrenches

ASSEMBLY INSTRUCTIONS

ADJUSTMENT

This section explains how to adjust the weight rack and bench.

ADJUSTING THE WEIGHT RESTS
To adjust the height of the Upright (25), first pull out the Knob (18) from the Upright (25), and then adjust the Upright to desired height. Make sure that the Right Upright and Left Upright are at the same height.

WARNING
Do not place more than 210 Ibs.(95 kg) on the Uprights(25). Always place both Uprights at the same height.

ATTACHING WEIGHTS TO THE LEG LEVER AND ARM LEVER
To use the Leg Lever (8), Arm Lever (10), slide the desired weights onto the weight tube (9) on the Leg Lever, secure with Spring Collar (b21) .

ATTACHING WEIGHTS TO THE LEG LEVER AND ARM LEVER
To use the Leg Lever (8), Arm Lever (10), slide the desired weights onto the weight tube (9) on the Leg Lever, secure with Spring Collar (2b1) .

USING THE CURL PAD
To use the Curl Pad (14), insert the Curl Post (11) into the Front Leg and secure it in place with the Curl Knob (18).

ADJUSTING THE BACKREST
The Backrest (16) can be used in a declined position, a level position, or any of five inclined positions. To use the Backrest in a declined position, remove the Backrest Support (7) and Insert into corresponding frame holes (2).

EXERCISE GUIDELINES

Muscle Building —Work your muscles near their maximum capacity and progressively increase the intensity of your exercise. Adjust the intensity level of an individual exercise as follows:

• Change the amount of resistance used.
• Change the number of repetitions or sets performed.

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 —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.

WORKOUT GUIDELINES
Beginners should do series of 10 to 15 repetitions, usually in 4 series per exercise, with a minimum breather between each series. Do not exerciseall your muscles every day but spread your various exercises over several days.

Warming Up —Start with 5 to 10 minutes of stretching and light exercise. Warm up before each session with a cardiovascular workout, sets without weights or warm-up and stretching ground exercises. Increase repetitions and sets gradually.

Working Out —Include 6 to 10 different exercises in each workout. Select exercises for every major muscle group, emphasizing areas that you want to develop.

Cooling Down —Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems.

MAINTENANCE

• Be careful not to hurt yourself at the edges when moving the product.
• Read the ASSEMBLY INSTRUCTIONS to assemble your equipment.
• Inspect and properly tighten all parts regularly. Replace any wore parts immediately.
• Keep the weight bench indoors, away from moisture and dust. Do not put the weight bench on a covered patio, or near water.
• Components supplied by the manufacturer only should be used to maintain or repair the product.

WARRANTY

After the date of the purchase invoice, the owner of the equipment has a:

• The product is warranted for two (2) years after the date of purchase. Non-human damage can always contact the after-sales service to replace the replacement parts.
  The warranty becomes defunct if:

• This product is used incorrectly and/or carelessly and is used in such a way that it does not comply with its purpose.

• This product is not assembled and maintained according to the instruction booklet.

• Technical repairs to this product are not carried out professionally.

• Parts, which are mounted afterwards, do not comply with the technical specifications of the product concerned or are mounted incorrectly.

• Defects are a result of climatic influences such as corrosion, UV rays or normal disintegration.

• The product is rented out or was made available to various unspecified persons in any other manner.

MADE IN CHINA

Documents / Resources

| OPPSDECOR AMA005971R Weight Bench Set with Barbell Squat Rack [pdf] User Manual
AMA005971R Weight Bench Set with Barbell Squat Rack, AMA005971R, Weight Bench Set with Barbell Squat Rack, Set with Barbell Squat Rack, Squat Rack
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