argos 237/4693 User guide

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 Customer Helpline: 0345 604 0105.

www.argoshelpdesk.co.uk

Assembly & User Instructions - Please keep for future reference

Important – Please read these instructions fully before assembly or use

Pro Fitness Home Gym

237/4693

Issue 1 -5/20/14

Contents

Safety Information

2

Components - Parts

3-6

Components – Fixings

7

Assembly Instructions

8-22

Free area and training area

23

Home Gym Exercise Guide

24-26

Exercising Information

27-30

Before starting to exercise

27

Muscle chart

28

Warming up and cooling down

Exercises

29 -30

Care and Maintenance

31

Exploded Parts List

32-34

Guarantee

1

This exercise equipment is built for optimum safety. However, certain precautions apply whenever

Assembly

• Check you have all the components and tools

listed on pages 3-6.

•

Remove all fittings from the plastic bags and

separate them into their groups.

• Keep children and animals away from the work

area, small parts can cause choking if swallowed.

•

Make sure you have enough space to layout the

parts before starting.

•

The assembly of this equipment is best carried out

by 2 people.

• Assemble the item as close to its final position (in

the same room) as possible.

•

The free standing equipment shall be installed on

a stable and level base.

•

Dispose of all packaging carefully and responsibly.

Using

• Do not use the equipment near water or outdoors.

•

Keep unsupervised children and pets away from

the equipment at all times. Do not leave children

unattended in the same room with the equipment.

•

Injuries to health may result from incorrect or

excessive training.

• Before using the equipment to exercise, always

warm up with stretching exercise.

•

This product is intended for domestic use only.

• If the user experiences dizziness, nausea, chest

pain or any other abnormal symptoms STOP the

workout at once.

CONSULT A DOCTOR IMMEDIATELY

• 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 flowing clothing that

could become caught in the equipment. Running or

aerobic shoes are also required when using the

equipment.

•

Use the equipment only for intended use, as

described in this manual. Do not use attachments

not recommended by the manufacturer.

•

Do not place any sharp objects on or near the

equipment.

• Disabled persons should not use the equipment

without a qualified person or doctor in attendance.

• Never operate or use the equipment if it is

damaged or not functioning properly.

• Examine the equipment frequently especially the

easily damaged parts. The safety level of the

equipment can only remain if it is examined

regularly. Replace any defective components

immediately. Do not use the equipment until it has

been repaired.

• Parents and others responsible for children must

be aware that playing on the equipment could be

dangerous and lead to possible injury. Children

must not be left unattended with the equipment.

• A spotter is recommended during exercise.

• This product is suitable for a maximum user

weight of: 120kgs.

• 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.

• This product conforms to ISO 20957-1 and EN

957-2 Class (H) - Home Use - Class (C).

This product is not suitable for therapeutic

purposes.

Warning: Before beginning any exercise programme, consult your doctor. This is especially

Safety Information

2

Important – Please read fully before assembly or use

you operate a piece of exercise equipment. Be sure to read the entire manual before you assemble,
operate or use this equipment. In particular, note the following safety precaution.

important for individuals over the age of 35 or persons with pre-existing health problems. You
MUST read all instructions before using any fitness equipments.
Parents and others in charge of children should be aware of their responsibility because the natural play

instinct and the fondness of experimenting of children can lead to situations and behaviour for which the
training equipment is not intended. If children are allowed to use the equipment, their mental and physical
development and above all their temperament should be taken into account. They should be controlled and
instructed to the correct use of the equipment.

The equipment is under no circumstances suitable as a children's toy.

MUST read all instructions before using any fitness equipment. Argos assumes no responsibility for

Components - Parts

If you have damaged or missing parts, please

call the Customer Helpline:0345 604 0105.

www.argoshelpdesk.co.uk

3

Please check you have all parts listed below

1. Base frame × 1

2. Upper frame × 1

4. Rear stabilizer × 1

5. Leg developer holder × 1

3. Vertical frame × 1

6. Front press base × 1

7. Right butterfly × 1

8. Left butterfly × 1

9. Preacher pad

support × 1

10. Pull Bar × 1

11. Angle double

pulley bracket × 1

12. Swivel pulley

bracket × 2

13. Select rod × 1

14. Lat bar × 1

15. Leg developer × 1

16. Front stabilizer × 1

personal injury or property damage sustained by or through the use of this product.

Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully

before contacting Argos regarding any missing components.
Total mass of the product is 95kg.Foot print of the product is 168cmX168cm.

Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully

Components - Parts

If you have damaged or missing parts, please

call the Customer Helpline: 0345 604 0105.

www.argoshelpdesk.co.uk

4

Please check you have all parts listed below

17. Foam roll tube × 2

19. Rear U-shaped

bracket × 1

20. 120mm Bracket × 3

22. Double floating

pulley bracket × 2

18. Guide rod × 2

23. Weight cover

×

1

24. Backrest pad × 1

25. Seat pad × 1

26. Preacher pad × 1

27. 5Lbs select plate × 1

28. 10Lbs select plate ×

10

29. Front press handle grip × 4

30. Lat pull handle grip × 2

31. 45mm End cap × 4

32. 38mm End cap × 4

before contacting Argos regarding any missing components.

Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully

Components - Parts

If you have damaged or missing parts, please

call the Customer Helpline: 0345 604 0105.

www.argoshelpdesk.co.uk

5

Please check you have all parts listed below

35. 19mm End cap × 4

34. 25× 50mm End cap × 4

37. Rear stabilizer end

cap × 2

43. Ø37mm Rubber bumper × 1

44. 61mm Rubber

bumper × 2

38. 45mm ×38mm Sleeve × 1

39. Ø26mm × 38mm

Hollow sleeve × 2

45. Lock knob × 1

46. 17mm Foam roll × 4

40. Ø78mm Pulley × 16

49. Ankle strap × 1

33. 20× 40mm End cap × 2

42. 30mm Rubber

bumper × 1

47. 45mm Foam roll × 2

41. Pulley cover × 8

36. 25mm Dome end

cap × 1

48. Anti slip × 1

50. Fix plate × 2

before contacting Argos regarding any missing components.

Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully

Components - Parts

If you have damaged or missing parts, please

call the Customer Helpline: 0345 604 0105.

www.argoshelpdesk.co.uk

Please check you have all parts listed below

6

51. 10mm Bushing × 2

52. 28mm Bushing × 2

53. 11.5mm Bushing×2

54. 15mm Bushing × 12

55. 3285mm Upper

cable × 1

56. 2550mm
Butterfly cable×1

57. 3970mm Lower
cable × 1

58. Seat press lock
pin×2

59. Select pin × 1

before contacting Argos regarding any missing components.

Note: The quantities below are the correct amount to complete the assembly. In some cases more

Components - Fixings

7

Please check you have all fixings listed below

M10 × 158mm Axle × 1

21

M10 × 63mm Carriage bolt × 8

M8 × 16mm Allen bolt × 10

M10 × 16mm Allen bolt × 2

M6 × 16mm Allen bolt × 8

M10 × 40mm Allen bolt × 8

M10 × 60mm Allen bolt × 7

M10 × 55mm Allen bolt × 1

25mm Washer × 4

M6 × 16mm Phillips screw × 1

ST4.8 Phillips screw × 4

M10 × 65mm Allen bolt × 2

8mm Washer × 10

10mm Washer × 40

M6 Aircraft nut × 2

7# Clip hook × 2

15 Joint chain × 1

60

62

63

64

656667

68

70

69

71

74

73

72

75

76

77

78

M10 × 140mm Allen bolt × 1

Allen Key 4/5/6mm

61

M10 × 25mm Allen bolt × 5

6mm Washer × 10

M10 Aircraft nut × 32

79

hardware may be supplied than is actually required. Some of the smaller components may be pre-fitted to
the larger components. Please check carefully before contacting Argos regarding any missing components.

Assembly instructions

8

Step 1

a. Insert the Guide rods
(18) into the holes on the

Rear stabilizer (4). Fix
using 2 x M10 x 25mm
Allen bolts (64) and 2 x
Ø10mm Washers (75).

b. Slide 2 x Ø61mm
Rubber bumpers (44)
down onto Guide rods
(18).

Note: (37) was fixed in
the factory.

4

64

75

18

18

44

44

64

37

Step 2

Attach the Base frame (1)
to the Rear stabilizer (4).
Fix using 2 x M10x 63mm
Carriage bolts (60), the
Rear U-shaped bracket

(19),2 x Ø10mm Washers
(75) and 2 x M10 Aircraft
nuts (77).

Note: (34)/(38)/(42) were
fixed in the factory.

Assembly instructions

8

9

Assembly instructions

a. Attach the Front
stabilizer (16) to the Leg
developer holder (5), fix
using 2 x M10 x 16mm
Allen bolts (63), 2 x
Ø10mm Washers (75).

b. Attach the Leg
developer holder (5) to
the Base frame (1) fix
using 120mm Bracket
(20), 2 x M10 x 63mm
Carriage bolts (60), 2 x
Ø10mm Washers (75)
and 2 x M10 Aircraft Nuts
(77).

Step 3

34



Assembly instructions

Carefully slide 10 x 10LBS Weight plates (28) down Guide rods (18), insert the Select rod (13) into the
Weight plates (28), and then slide 1 x 5LBS Select plate (27) down Guide rods (18)

Note: (36) was fixed in the factory.

Step 4

10

18

This face
with holes
in front.

Attach the Vertical frame (3) to the Base frame (1). Fix using 2 x M10 x 63mm Carriage bolts (60),
120mm Bracket (20), 2 x Ø10mm Washers (75) and 2 x M10 Aircraft nuts (77).

Note: (43/70) was fixed in the factory.

Step 5

Assembly instructions

11

a. Attach Upper frame (2) to Guide rods (18) fix using 2 x M10 x 25mm Allen bolts (64) and 2 x Ø10mm
Washers (75).

b. Attach Upper frame (2) to the Vertical frame (3) fix using 2 x M10 x 63mm Carriage bolts (60),
120mm Bracket (20), 2 x Ø10mm Washers (75) and 2 x M10 Aircraft nuts (77),

Note: (31/51) was fixed in the factory.

Step 6

Assembly instructions

12

Attach the Front press base (6) to the Upper frame (2) using the M10 x 158mm Axle (21). Secure using
2 x Ø25 x Ø11x1.5 Washers (72) and 2 x M10 Aircraft nuts (77).

Note: (31/33/48/52/58/71) were fixed in the factory.

Step 7

Assembly instructions

13

a. Attach the ‘pivots’ on the Right and Left Butterfly’s (7 & 8) to the Front press base (6) using 2 x
25mm Washers (72) and 2 x M10 Aircraft nuts (77).

b. Slide the 2 x 220mm Foam rolls (47) over the end of the Butterfly’s (7 & 8).

Note: (32/39/29) were fixed in the factory.

Step 8

Assembly instructions

14

a. Attach the Backrest pad (24) to the Vertical frame (3) using 4 x M8 x 16mm Allen bolts (62) and 4 x
8mm Washers (74).

b. Attach the Seat pad (25) to the Base frame (1) using 4 x M8 x 16mm Allen bolts (62) and 4 x 8mm
Washers (74).

Step 9

Assembly instructions

15

3

a. Attach the Leg developer (15) to the Base frame (1) using M10 x 60mm Allen bolts (66) and 2 x
Ø10mm Washers (75) and M10 Aircraft nut (77).

b. Slide the Foam roll tube (17) into the hole on the Base frame (1). Push 2 x 170mm Foam rolls (46)
onto each side of the Foam roll tube (17).

c. Slide the Foam roll tube (17) into the hole on the Leg developer (15). Push 2 x 170mm Foam rolls
(46) onto each side of the Foam roll tube (17).

Step 10

Assembly instructions

16

This
face
is
the
front
side.

a. Attach the Preacher pad (26) to the Preacher pad support (9). Secure using 2 x M8 x 16mm Allen
bolts (62) and 2 x 8mm Washers (74).

b. Insert the Preacher pad assembly into the Base frame (1) . Select the desired height and secure
using the Lock knob (45).

c. Attach 2 x Swivel pulley brackets (12) to the two sides of open bracket on the Vertical frame (3). Fix

using 2 x M10 x 65mm Allen bolts (67), 4 x 10mm Washers (75) and 2 x M10 Aircraft nuts (77).

Step 11

Assembly instructions

17

1

a. Fix the Weight cover (23) to the Upper frame (2) using 1 x Fix plate (50),4 x M6 x 16mm Allen bolt
(61),6 x 6mm Washer (73) and 2 x M6 Aircraft nut (76).

b. Repeat a. to assemble the bottom parts.

Step 12

Assembly instructions

18

2

a. Put the Select pin loop (59) onto the Select rod (13) and insert it into the weights.
b. Feed the bolt end of the 3285mm Upper cable (55) up through opening in Upper frame (2). Insert

15mm Pulley bushings (54) into holes and attach 1st Pulley (40) using M10 x 60mm Allen bolt (66) and
M10 Aircraft nut (77).
Repeat procedure a. for 2/3/4 Pulleys, feeding cable up through opening in Upper frame (1).

c. Attach 5th Pulley to Front press base (6) using a M10 x 140mm Allen bolt (69), 2 x 10mm Washers
(75), M10 Aircraft nut (77). Attach 6th Pulley to Vertical frame (3) using a M10 x 40mm Allen bolt (65), 2
x 10mm Washers (75), M10 Aircraft nut (77).

d. Place 7th Pulley (40) onto the cable,fit Pulley covers (41) and Floating pulley bracket (22) using M10
x 40mm Allen bolt (65), 2 x 10mm Washers (75) and M10 Aircraft nut (77).
e. Connect the end of the Upper cable (55) with the Select rod (13)

Step 13

Assembly instructions

19

2

1st

2nd

4th

3rd

5th

6th

7th

6

3

a.

Step 14

Assembly instructions

20

a. Hook one end of the 2550mm Butterfly cable (56) to Right butterfly (7).
Place a Pulley (40) under the cable, position the pulley into the Swivel pulley brackets (12). Fix using
M10 x 40mm Allen bolts (65), 2 x 10mm Washers (75) and M10 Aircraft nut (77).

b. Repeat a. to attach the left side.

c. Place a Pulley (40) onto the cable,fit Pulley covers (41) and Angle double pulley bracket (11) using
M10 x 40mm Allen bolt (65), 2 x 10mm Washers (75) and M10 Aircraft nut (77).

41

Step 15

Assembly instructions

21

a. Feed the loop end of the 3970mm Lower cable (57) up through opening in Leg developer (15). Insert

11.5mm Pulley bushings (53) into holes and attach 1st Pulley (40) using M10 x 55mm Allen bolt (68)
and M10 Aircraft nut (77).
Repeat procedure a. for 2/3 Pulleys,the Pulley bushings (54) and the Allen bolt (66) are different.
Repeat procedure a. for 4th Pulleys,without the Pulley bushings and different with the Allen bolt (65).

b. Place 5th Pulley (40) onto the cable(57),fit Pulley covers (41) using M10 x 40mm Allen bolt (65), 2 x
10mm Washers (75) and M10 Aircraft nut (77).

C. Place 6th Pulley (40) onto the cable(57),fit Pulley covers (41) and Floating pulley bracket (22) using
M10 x 40mm Allen bolt (65), 2 x 10mm Washers (75) and M10 Aircraft nut (77).

d. Fix the end of the Lower cable (57) to the bracket which on the Base frame (1),using M10 x 25mm
Allen bolt (64), 2 x 10mm Washers (75) and M10 Aircraft nut (77).

1st

2nd

4th

3rd

6th

5th

1

c.

d.

b.

a.

22

Assembly instructions

Important: Now fully tighten the fixings ensuring that all of the pulleys and brackets can move freely.

a. Attach the Lat bar (14) onto the Upper frame (2) hooks.

b. Connect the Pull bar (10) to the end of 3970mm Lower cable (57) using 2 x Clip hooks (79) and 15
Joint chain (78).

Note: (29/30) were fixed in the factory.

Step 16

The free area should be no less than 0.6m greater than the training area in the directions from which the

Free area and training area

0.6m

(Free area)

0.6m

(Free area)

0.6m

(Free area)

0.6m

(Free area)

Training area

1.7m

23

equipment is accessed. The free area must also include the area for emergency dismount. Where
equipment is positioned adjacent to each other the value of the free area may be shared.

11

 Read all caution and warning stickers before using this equipment.

 Before using, inspect the equipment for loose, frayed, or worn parts, if in doubt.

 Do not use the equipment until the parts have been replaced.

 Children should not be permitted to use this equipment.

 Before beginning any exercise programme it is suggested to have a complete medical examination and

to obtain your doctor’s approval of your exercise/conditioning programme.

 There is a lock hole under the weight plates, Use the select pin to lock the weight plates after finishing

exercising.

 We recommend that you always exercise with a partner or someone who can assist you in case the

weights become too heavy for you to lift on your own.

Home Gym Exercise Guide

Using the home gym

Seated Bench Press

Pectoral Fly

24

Developing the Pectoralis

Select the desired weight. Sit facing away from
the equipment with your back against back pad.
Grasp Front press handles. Push Front press
handles away from your body to full extension.
Return to the start position in a slow and
controlled manner and repeat the exercise.

Beginners: 10 Reps with light weights
Intermediate: 10 Reps / 3 sets
Advanced: 10 Reps / 4 sets with gradually

increasing weights

Developing the Pectoralis

Select the desired weight. Sit facing away from
the equipment with your back against back pad.
Place forearms on fly pads. Rotate your arms
forward as far as possible, by contracting from
your chest. Return to the start position in a slow
and controlled manner and repeat the exercise.

Beginners:10 Reps with light weights
Intermediate: 10 Reps / 3 sets
Advanced: 10 Reps / 4 sets with gradually

increasing weights

Important:

When working out, do the following for each exercise: exhale while exerting/lifting and inhale while returning
to starting position in a slow and controlled manner.

Always warm up your muscles before exercising. Prepare your body with easy stretching (without bouncing)
and light callisthenic, for several minutes.

Home Gym Exercise Guide

Developing the Biceps

Select the desired weight. Adjust Preacher pad
to desired height. Attach ‘Pull bar’ and chain to
Lower pulley using Clip hooks. Position upper
arms on Preacher pad. Grasp Pull bar with
palms facing up. Curl bar upwards by pivoting
from the elbow. Return to the start position in
a slow and controlled manner and repeat the
Exercise.

Beginners: 10 Reps with light weights
Intermediate: 10 Reps / 3 sets
Advanced: 10 Reps / 4 sets with gradually

increasing weights

Developing the Biceps

Select the desired weight. Attach ‘Pull bar’ and
chain to Lower pulley using Clip hooks. Stand
over the lower pulley positioning feet on front
foot plate. Grasp ‘Pull bar’ with palms facing
up. With elbows at your side and arms fully
extended, curl Pull bar upwards by pivoting from
the elbows. Return to the start position in a slow
and controlled manner and repeat the exercise.

Beginners: 10 Reps with light weights
Intermediate: 20 Reps with light weights
Advanced: 20 Reps / 2-4 sets with gradually

increasing weights

Developing the Outer Thigh

Select the desired weight. Wrap ‘Ankle strap’
around leg to be exercised. Attach Ankle strap
to Lower pulley using Clip hooks. Stand beside
Lower pulley, placing leg to be exercised (the
outer leg), slightly in front of the other. Kick
leg out to your side, pivoting only from the
hip. Return to the start position in a slow and
controlled manner and repeat the exercise.

Beginners: 10 Reps with light weights
Intermediate: 20 Reps with light weights
Advanced: 20 Reps / 2-4 sets with gradually

increasing weights

Standing Biceps Curl

Outer Leg Kick

Seated Preacher Curl

25

26

Home Gym Exercise Guide

Developing the Abs / Core

Select the desired weight. Attach ‘Lat bar’
to Upper pulley. Sit facing away from the
equipment, locking your legs into Foam rolls
for support. Grasp ‘Lat bar’ using a narrow grip
with Lat bar behind your head. Holding position
steady, lean your torso forward and pull-in with
your abs. Avoid over-stretching your back and
keep the tension in your abs. Return to the start
position in a slow and controlled manner and
repeat the exercise.

Beginners: 10 Reps with light weights
Intermediate: 10 Reps / 3 sets
Advanced: 10 Reps / 4 sets with gradually

increasing weights

Developing the Quadriceps

Select the desired weight. Position back of your
knees on top of Foam rolls. Position top of your
ankles against lower Foam rolls. Extend your
legs forward, pivoting from the knees, to full
extension. Return to the start position in a slow
and controlled manner and repeat the exercise.

Beginners: 10 Reps with light weights
Intermediate: 10 Reps / 3 sets
Advanced: 10 Reps / 4 sets with gradually

increasing weights

Developing the Inner Thigh

Select the desired weight. Wrap ‘Ankle strap’
around leg to be exercised. Attach Ankle strap
to Lower pulley using Clip hooks. Stand beside
Lower pulley, feet shoulder width apart and leg
to be exercised, next to pulley. Kick towards front
of leg not being exercised, pivoting only from
the hip. Return to the start position in a slow and
controlled manner and repeat the exercise.

Beginners: 10 Reps with light weights
Intermediate: 20 Reps with light weights
Advanced: 20 Reps / 2-4 sets with gradually

increasing weights

Seated Leg Extension

Inner Leg Kick

High Pulley Ab Crunch

85% to Max

65% to 85%

55% to 65%

Up to 55%

Before starting to exercise

How you begin your exercise programme depends on your physical condition. If you have been inactive for

Exercise intensity

200

180

160

140

120

100

80

Age

During the first few months of your exercise programme, keep your heart rate near the low end of your target

zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of

Cardiovascular
performance

Intermediate aerobic

Effective fat burning

Exercising Information

Before starting to exercise

27

Beats per minutes (bpm)

several years or are severely overweight, you must start slowly and increase a few minutes per workout.

Initially, you may be able to exercise only for a few minutes in your target zone; however, your aerobic fitness
will improve over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work
at your own pace. Ultimately, you’ll be able to exercise continuously for 30 minutes. The better your aerobic
fitness, the harder you will have to work to stay in your target zone.

Please remember these essentials:

• Have your doctor review your training and diet programme to advise you of a workout routine you should
adopt.

• Begin your training programme slowly with realistic goals that have been set by you and your doctor.

• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.

• Set up your equipment on a flat even surface at least 3 feet from walls and furniture.

To maximize the benefits of exercising, it is important to exercise with proper intensity. The proper intensity
level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should
be maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known as
your target zone. You can find your target zone in the table below.

25 30 35 40 45 50 55 60 70

your target zone as you exercises.

To measure your heart rate, stop exercising but continue moving your legs or
walking around and place two fingers on your wrist. Take a six-second heartbeat
count and multiply the results by 10 to find your heart rate. For example, if your
six - second heartbeat count is 14, your heart rate is 140 beats per minute.
(A six-second count is used because your heart rate will drop rapidly when you
stop exercising.) Adjust the intensity of your exercise until your heart rate is at the
proper level.

Aerobic Exercise

Aerobic exercise improves the fitness of your lungs and heart - your body’s most important muscle. Aerobic

Weight Training

Targeted Muscle Groups

Exercising Information

Muscle chart

28

exercise fitness is promoted by any activity that uses your large muscles (arms, legs or buttocks, for example).
Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise
routine.

Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store,
weight training is an essential part of the routine process. Weight training helps tone, build and strengthen
muscle. If you are working above your target zone, you may want to do a lesser amount of reps.
As always, consult your doctor before beginning any exercise programme.

The exercise routine that is performed on the Home Gym will develop the upper and lower body muscle
groups.

Each workout should include the following three parts:

Exercise Frequency

Toe touch stretch

Hamstring stretch

Exercising Information

Warming up and Cooling down exercises

29

1. A warm up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm up increases
your body temperature, heart rate and circulation in preparation for exercise.

2. Training zone exercise consisting of 20 to 30 minutes of exercising with your heart rate in your training
zone. (Note: During the first few weeks of your exercise programme, do not keep your heart rate in your
training zone for longer than 20 minutes.)

3. A cool down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help
to prevent post-exercise problems.

To maintain or improve your condition, plan three workouts each week with at least one day of rest
between workouts. After a few months of regular exercise, you may complete up to five workouts each
week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your
everyday life.

Stand with your knees bent slightly and
slowly bend forward from your hips.
Allow your back and shoulders to relax
as you reach down toward your toes as
far as possible.

Hold for 15 counts, and then relax.
Repeat 3 times.

Stretches: Hamstrings, back of knees and back.

Sit with one leg extended. Bring the sole
of the opposite foot toward you and rest
it against the inner thigh of your
extended leg. Reach toward your toes
as far as possible.

Hold for 15 counts, and then relax.
Repeat 3 times for each leg.

Stretches: Hamstrings, lower back and groin.

Calf / Achilles stretch

Quadriceps stretch

Inner thigh stretch

Exercising Information

30

With one leg in front of the other, reach
forward and place your hands against a wall.
Keep your back leg straight and your back
foot flat on the floor. Bend your front leg,
lean forward and move your hips toward the
wall.

Hold for 15 counts, and then relax.

Repeat 3 times for each leg. To cause
further stretching of the Achilles
tendons, bend your back leg as well.

Stretches: Calves, Achilles Tendons and Ankles.

With one hand against the wall for balance,
reach back and grasp one foot with your
other hand. Keeping your bent knee
pointing directly downward towards the floor,
gently pull your heel towards your buttock
until you feel a gentle stretch in the target
area.

Hold for 15 counts, and then relax.
Repeat 3 times for each leg.

Stretches: Quadriceps and Hip muscles.

Sit with the soles of your feet together
and your knees outward. Pull your feet
toward your groin area as far as possible.

Hold for 15 counts, and then relax.
Repeat 3 times.

Stretches: Quadriceps and Hip muscles.

1. Examine the equipment

periodically in order to detect
any damage or wear which
may have been produced.The
safety level of the equipment
can be maintained only if it is
examined regularly for
damage and wear, e.g. ropes,
pulleys, connection points.

2. Lubricate moving parts with

light oil periodically to prevent
premature wear.

3. Inspect and tighten all parts

before using the equipment,

Replace defective
components immediately
and/or keep the equipment out
of use until repair.
Special attention to
components most susceptible
to wear.

4. The equipment can be

cleaned using a damp cloth
and mild non-abrasive
detergent. Do not use
solvents.

5.

Do not attempt to repair

this equipment yourself.

Should you have any difficulty
with assembly, operation or
use of your exercise product
or if you think that you may
have parts missing, contact
the manufacturer, their
approved service agent or the

Customer Helpline:
0345 604 0105.
www.argoshelpdesk.co.uk

Guarantee:

For guarantee purposes,
please retain your
purchase receipt.

31

Care and Maintenance

Part Description Qty. Part Description Qty.

Exploded Parts List

32

1 Base frame 1 22 Double floating pulley bracket 2

2 Upper frame 1 23 Weight cover 1

3 Vertical frame 1 24 Backrest pad 1

4 Rear stabilizer 1 25 Seat pad 1

5 Leg developer holder 1 26 Preacher pad 1

6 Front press base 1 27 5Lbs select plate 1

7 Right butterfly 1 28 10Lbs select plate 10

8 Left butterfly 1 29 Front press handle grip 4

9 Preacher pad support 1 30 Lat pull handle grip 2

10 Pull bar 1 31 45mm End cap 4

11 Angle double pulley bracket 1 32 38mm End cap 4

12 Swivel pulley bracket 2 33 20 x 40mm End cap 2

13 Select rod 1 34 25 x 50mm End cap 4

14 Lat bar 1 35 19mm End cap 4

15 Leg developer 1 36 25mm Dome End cap 1

16 Front stabilizer 1 37 Rear stabilizer End cap 2

17 Foam roll tube 2 38 45 x 38mm End cap 1

18 Guide rod 2 39 38mm Hollow Sleeve 2

19 Rear U-shaped bracket 1 40 78mm Pulley 16

20 120mm Bracket 3 41 Pulley cover 8

21 M10 x 158mm Axle 1 42 30mm Rubber bumper 1

43 37mm Rubber bumper 1 62 M8 x 16mm Allen bolt 10

Exploded Parts List

33

44 61mm Rubber bumper 2 63 M10 x 16mm Allen bolt 2

45 Lock knob 1 64 M10 x 25mm Allen bolt 5

46 170mm Foam roll 4 65 M10 x 40mm Allen bolt 8

47 220mm Foam roll 2 66 M10 x 60mm Allen bolt 7

48 Anti slip 1 67 M10 x 65mm Allen bolt 2

49 Ankle strap 1 68 M10 x 55mm Allen bolt 1

50 Fix plate 2 69 M10 x 140mm Allen bolt 1

51 10mm bushing 2 70 M6 x 16mm Phillips screw 1

52 28mm bushing 2 71 ST4.8MM Phillips screw 4

53 11.5mm Pulley bushing 2 72 25mm Washer 4

54 15mm Pulley bushing 12 73 6mm Washer 10

55 3285mm Upper cable 1 74 8mm Washer 10

56 2550mm Butterfly cable 1 75 10mm Washer 40

57 3970mm Lower cable 1 76 M6 Aircraft nut 2

58 Seat press lock pin 2 77 M10 Aircraft nut 32

59 Select pin 1 78 15 Joint chain 1

60 M10 x 63mm Carriage bolt 8 79 Clip hook 2

61 M6 x 16mm Allen bolt 8 4/5/6mm Allen key 3

Guarantee

Product Guarantee

This product is guaranteed against manufacturing defects from a period of

This product is guaranteed for twelve months from the date of original

purchase. Any defect that arises due to faulty materials or workmanship

will either be replaced, refunded or repaired free of charge where possible

during this period by the dealer from whom you purchased the unit.

The guarantee is subject to the following provisions:

• The guarantee does not cover accidental damage, misuse, cabinet parts,

knobs or consumable items.

• The product must be correctly installed and operated in accordance with

the instructions contained in this manual.

• It must be used solely for domestic purpose.

• The guarantee will be rendered invalid if the product is re-sold or has been

damaged by inexpert repair.

• Specifications are subject to change without notice.

• The manufacturer disclaims any liability for the incidental or consequential

damages.

• The guarantee is in addition to, and does not diminish your statutory or

legal right.

• In the event of problem with the product with in the guarantee period call

Customer Helpline: 0345 604 0105 www.argoshelpdesk.co.uk

Guarantor: Argos Ltd

489 – 499 Avebury Boulevard

Central Milton Keynes

MK9 2NW

Year