argos 553/9291 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 640 2020

or visit www.argos-support.co.uk

Assembly & User Instructions- Please Keep for future reference

553/9291

Important – Please read these instructions fully before assembly or use

Everlast 58Kgs Home Gym

Issue 1 -25/05/16

Contents

Safety Information 2 错误！未定义书签。-3

Components – Parts 3-5 3

Components – Fixings 6 6

Assembly Instructions 7-25 7-17

Workout Area 26 18

Exercise Information 27-36 279-29

Before starting 27 279

Muscle Chart 28 20

Warming up and Cooling down 28 21-22

Using the home gym 31-35 23-27

Home gym adjustment 36 28-29

Care and Maintenance 37 37

Parts List 38 31

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2

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

Assembly

• The product must be installed on a stable and level
surface.

• Assemble the item as close to its final position
(in the same room) as possible.

• Make sure you have enough space to layout the

parts before starting.

• Keep children and animals away from the exercise

area, small parts could pose a choking hazard if
swallowed.

• Dispose of all packaging carefully and responsibly.

• Check you have all the components and tools

listed in the parts list, bearing in mind that, for ease
of assembly, some components are pre-assembled.

• The assembly of this equipment is best carried out

by 2 people.

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.

• Use the equipment only for intended use, as

described in this manual. Do not use attachments not

recommended by the manufacturer.

• Keep this equipment indoors, away from moisture

and dust. Do not put the equipment in a garage,
outbuilding, covered patio, or near water.

• 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.

• Keep unsupervised children away from the

equipment.

• 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 behavior for which the
training equipment is not intended.

• If children are allowed to use the equipment under
supervision, their mental and physical development
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 toy.

• Disabled persons should not use the equipment
without a qualified person or doctor in attendance.

This product is not suitable for therapeutic
purposes.

• Always wear appropriate workout clothing when
exercising. Do not wear loose or baggy clothing, as
it may get caught in the equipment. Wear trainers to
protect your feet while exercising.

• Do not place any sharp objects around the
equipment.

• Keep hands away from all moving parts.

• If any of the adjustment devices are left projecting,
they could interfere with the user’s movement.

• Before using the equipment to exercise, always
perform stretching exercises to properly warm up.

• Only one person at a time should use the equipment.

• A spotter is recommended during exercise.

• If the user experiences dizziness, nausea, chest pain,

or other abnormal symptoms stop the workout and

seek immediate medical attention.

• Injuries to health may result from incorrect or
excessive training.

• This product is suitable for a maximum user weight
of: 125kg.

• The maximum training mass is 58kg (i.e. the total
additional weight used for your workout).

• This product conforms to: BS EN ISO 20957-1 and
BS EN957-2 Class (H) - Home Use - Class (C).

Warning: Before beginning any exercise program, consult your Doctor. This is expecially 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. Argos and its associates assumes no responsibility for
personal injury or property damage sustained by or through the use of this product.

Important – Please read fully before assembly or use

Safety information

a piece of exercise equipment. Be sure to read the entire manual before you assemble, operate or use this
equipment.

3

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 640 2020.

Please check you have all parts listed below

before contacting Argos regarding any missing components.
Total mass of the product is 103 kg. Total size of the equipment is (width) 160 cm × (depth) 97 cm × (height)
192 cm.

Components - Parts

If you have damaged or missing parts, please

call the Customer Helpline: 0345 640 2020.

Please check you have all parts listed below

Pull Bar x 1

U Bracket x 1

Guide Rod x 2

Selector Rod x 1

Front Support Frame x 1

Swivel Pulley

Bracket x 2

Double
Floating Pulley
Bracket x 2

Angled Double
Pulley Bracket
x 1

Foam Roll Tube x 2

Cable Pin Bracket x 2

Butterfly Cable x 1

Lower Cable x 1

Upper Cablex 1

22mm Foam

Pad x 4

22mm Butterfly
Foam Pad x 2

L Shaped Pulley

Cover x 1

Selector Pin x 1

Arm Curl Support x 1

4

Weight Stack Cover
Bracket x 4

5

Lower Fixed
Frame x 2

Upper Fixed
Frame x 2

M18 Lock
Knob x 1

Ankle
Strap x 1

Rubber Bumper x 2

Backrest
Pad x 1

Components - Parts

If you have damaged or missing parts, please

call the Customer Helpline: 0345 640 2020.

Please check you have all parts listed below

Arm Curl Pad x 1

82

Seat Pad x 1

Clip Hook x 2

End Cap x 4

15 Joint
Chain x 1

Weight Plate x 12

Pulley
Cover x 12

Upper Weight Plate x 1

Bracket x 4

Weight Stack
Cover x 2

Ø78 Pulley x 15

Ankle
Strap x 1

M18 Lock
Knob x 1

Upper Fixed
Frame x 2

Lower Fixed
Frame x 2

Weight Stack
Cover Bracket x 4

Rubber Bumper x 2

6

5

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

Components - Fixings

Please check you have all parts listed below

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

Assembly Instructions

a. Insert the Guide Rods (14) into the holes on the Rear stabilizer (2) using 2 x M10X25mm Allen Bolts

(44) and 2 x Ø10 Washers (56).

b. Attach the Rear Stabilizer (2) to the Main Base Frame (1) using 1 x U Bracket (15), 2 x M10 Aircraft

Nuts (57), 4 x Ø10 Washers (56) and 2 x M10X90mm Allen Bolts (51).

Notes: (64), (75) are pre-fitted.

Step 1

7
2

2

8

Assembly Instructions

Secure the 2 x Lower Fixed Frames (80) to the Rear Stabilizer (2) using 2 x M10 x 25mm Allen Bolts (44)
and 2 x Ø10 Washers (56) , then put 2 x Rubber Bumpers (82) through the 2 x Guide Rods (14).

Step 2

2

a. Carefully slide 12 x Weight plates (73) down the Guide rods (14).

b. Insert the Selector rod (16) down through the centre holes of the weight stack. Slide the Upper Weight

plate (72) down Guide rods (14).

c. Insert the Selector Pin (30) in the hole of your desired Weight Plate (73).

Notes: (71) is pre-fitted.

Step 3

9

Assembly Instructions

1

10

Assembly Instructions

a. Put 2 x Upper Fixed Frame (79) through the Guide Rods (14).

b. Attach the Vertical Frame (3) to the Main Base Frame (1) using 1 x Bracket (40), 2 x M10X50mm

Carriage Bolts (42), 2 x Ø10 Washers (56) and 2 x M10 Aircraft Nuts (57).

Notes: (68) is pre-fitted.

Step 4

79

14

3

4

11

a. Attach the Upper Frame (4) and 1 x Bracket (40) to the Vertical Frame (3) using 2 x M10 x 50mm

Carriage Bolts (42), 2 x Ø10 Washers (56) and 2 x M10 Aircraft Nuts (57).

b. Attach the Upper Frame (4) to the Guide Rod (14) and Upper Fixed Frame (79) using 2 x M10X25mm

Allen Bolts (44), 2 x M10X50mm Allen Bolts (47) and 2 x Ø10mm Washers (56).

Notes: (83), (64) are pre-fitted.

Step 5

Assembly Instructions

4

4

12

Assembly Instructions

Attach the Butterfly Frame (5) and 1 x Bracket (40) to the Upper Frame (4) using 2 x M10 x 50mm
Carriage Bolts (42), 2 x Ø10 Washers (56) and 2 x M10 Aircraft Nuts (57).

Notes: (65) is pre-fitted.

Step 6

13

Assembly Instructions

a. Attach 2 x Front Press Handles (10) to the Front Press Base (9) using 4 x M10 X 68mm Allen Bolts

(48), 8 x Ø10 Washers (56) and 4 x M10 Aircraft Nuts (57).

b. Attach the Front Press Base (9) to the Main Base Frame (1) using 1 x Axle (24), 2 x Ø10 Washers (56)

and 2 x M10 Aircraft Nuts (57).

Notes: (61), (66), (69) are pre-fitted.

Step 7

10

14

Assembly Instructions

Attach the Front Support Frame (17) to the Main Base Frame (1) using 2 x M10X25mm Allen Bolts (44)
and 2 x Ø10 Washers (56).

Step 8

15

Assembly Instructions

a. Attach the Seat Support (6) to the Vertical Frame (3) using 1 x Bracket (40), 2 x M10X50mm Carriage

Bolts (42), 2 x Ø10 Washers (56) and 2 x M10 Aircraft Nuts (57).

b. Attach the Seat Support (6) to the Front Support Frame (17) using 1 x M10X68mm Allen Bolt (48), 2 x

Ø10 Washers (56) and 1 x M10 Aircraft Nuts (57).

Notes: (76) is pre-fitted.

Step 9

40

16

Assembly Instructions

a. Fix the Leg Developer (11) to the Seat Support (6) using 1 x M10X25mm Allen Bolt (44), 1 x Ø10

Washer (56),

Notes: (66), (78), (59), (26), (43) are pre-fitted.

Step 10

17

Assembly Instructions

Insert the Arm Curl Support (18) into the hole of the Seat Support (6) and secure with 1 x M18 Lock Knob
(77).

Step 11

18

Assembly Instructions

Attach the Left & Right Fly Arm (7, 8) to the Butterfly Frame (5) using 2 x Connecting Rods (23), 2 x Ø10
Washers (56) and 2 x M10 Aircraft Nuts (57).

Notes: (66) is pre-fitted.

Step 12

19

Assembly Instructions

a. Attach the Seat Pad (37) to the Seat Support (6) using 4 x M8X18mm Allen Bolt (53) and 4 x Ø8

Washers (55).

b. Attach the Backrest Pad (38) to the Vertical Frame (3) using 2 x M8X40mm Allen Bolt (54) and 2 x Ø8

Washers (55).

c. Attach the Arm Curl Pad (39) to the Arm Curl Support (18) using 2 x M8X18mm Allen Bolt (53) and 2 x

Ø8 Washers (55).

Step 13

3

20

Assembly Instructions

a. Insert 2 x Foam Roll Tubes (25) half way into the Seat Support (6) and Leg Developer (11)

respectively.

b. Push 4 x 22mm Foam Pads (36) onto each side of the Foam Roll tubes (25).

c. Align 4 x Ø25X1.2 Foam End Cap (67) with the Foam Roll Tubes (25).

Step 14

21

Assembly Instructions

a. Attach the Swivel Pulley Bracket (21) to the Vertical Frame (3) using 1 x M10X68mm Allen Bolt (48), 2

x Ø10 Washers (56) and 1 x M10 Aircraft Nut (57).

b. Attach 2 x Cable Pin Brackets (22) to the Left and Right Fly Arm (7, 8) respectively, and secure using 2

x M10X50mm Allen Bolts (47), 4 x Ø10 Washers (56) and 2 x M10 Aircraft Nut (57).

Step 15

22

Assembly Instructions

a. Thread the Upper Cable (27) through the Upper Frame (4), and fix 1 x Ø78 Pulley (70) to the Upper

Frame (4) using 1 x M10X85mm Allen Bolt (50), 2 x Pulley Bushes (31) and 1 x M10 Aircraft Nut (57).

b. Thread the Upper Cable (27) through the Vertical Frame (3), and fix 1 x Ø78Pulley (70) to the Vertical

Frame (3) using 1 x M10X85mm Allen Bolt (50), 2 x Pulley Bushes (31) and 1 x M10 Aircraft Nut (57).

c. Cover 1 x Ø78 Pulley (70) with 2 x Pulley Covers (60), push 2 x Double Floating Pulley Brackets (20)

on both sides of the pulley assembly and secure with 1 x M10X40mm Allen Bolt (45), 2 x Ø10mm
Washers (56) and 1 x M10 Aircraft Nut (57).

d. Thread the Upper Cable (27) through the slot on the Upper Frame (4), and fix 1 x Ø78 Pulley (70) to

the Upper Frame (4) using 1 x L Shaped Pulley Cover (34), 1 x M10X45mm Allen Bolt (46), 2 x
Ø10mm Washers (56) and 1 x M10 Aircraft Nut (57).

e. Connect the Upper Cable (27) with the Selector Rod (16).

Step 16

23

Assembly Instructions

a. Fix one end of the Butterfly Cable (29) to the Right Fly Arm (7).

b. Thread the Butterfly Cable (29) through the Swivel Pulley Bracket (21), and fix 1 x Ø78 Pulley (70) to

the Swivel Pulley Bracket (21) using 2 x Pulley Covers (60), 1 x M10X40mm Allen Bolt (45), 2 x
Ø10mm Washers (56) and 1 x M10 Aircraft Nut (57).

c. Cover 1 x Ø78 Pulley (70) with 2 x Pulley Covers (60), then fix the pulley assembly to the Angled

Double Pulley Bracket (19) using 1 x M10X40mm Allen Bolt (45), 2 x Ø10mm Washers (56) and 1 x
M10 Aircraft Nut (57).

d. Thread the cable through the Swivel Pulley Bracket (21) on the other side, and fix 1 x Ø78 Pulley (70)

to the Swivel Pulley Bracket (21) using 2 x Pulley Covers (60), 1 x M10X40mm Allen Bolt (45), 2 x
Ø10mm Washers (56) and 1 x M10 Aircraft Nut (57).

e. Fix the other end of the Butterfly Cable (29) to the Left Fly Arm (8) using 1 x Cable Pin Bracket (22), 1

x M10X25mm Allen Bolt (44), 2 x Ø10mm Washers (56) and 1 x M10 Aircraft Nut (57).

Step 17

24

Assembly Instructions

a. Thread the Lower Cable (28) through the Leg Developer (11), and fix 1 x Ø78 Pulley (70) using 1 x

M10 x 60mm Allen Bolt (49), 2 x Pulley Bushings (32) and 1 x M10 Aircraft Nut (57).

b. Thread the Lower Cable (28) through the Front Press Support Frame (17), and fix 1 x Ø78 Pulley (70)

using 1 x M10 x 60mm Allen Bolt (49), 2 x Pulley Bushings (32) and 1 x M10 Aircraft Nut (57).

c. Thread the Lower Cable (28) through the Front Press Base (9), and fix 1 x Ø78 Pulley (70) using 1 x

M10 x 180mm Allen Bolt (52), 2 x Pulley Bushes (32) and 1 x M10 Aircraft Nut (57)..

d. Thread the Lower Cable (28) through the Vertical Frame (3), and fix 1 x Ø78 Pulley (70) to the Vertical

Frame (3) using 1 x M10 x 85mm Allen Bolt (50), 2 x Pulley Bushes (31) and 1 x M10 Aircraft Nut (57).

e. Thread the Lower Cable (28) through the Vertical Frame (3), and fix 1 x Ø78 Pulley (70) using 1 x M10

x 85mm Allen Bolt (50), 2 x Pulley Bushes (31) and 1 x M10 Aircraft Nut (57).

f. Thread the Lower Cable (28) through the Angled Double Pulley Bracket (19), and fix 1 x Ø78 Pulley

(70) using 1 x M10 x 25mm Allen Bolt (44), 2 x Pulley Covers (60), 2 x Ø10mm Washers (56) and 1 x
M10 Aircraft Nut (57).

g. Thread the Lower Cable (28) through the bracket on the Main Base Frame (1), and fix 1 x Ø78 Pulley

(70) using 1 x M10 x 40mm Allen Bolt (45), 2 x Ø10mm Washers (56) and 1 x M10 Aircraft Nut (57).

h. Thread the cable through the Double Floating Pulley Brackets (20), and cover 1 x Ø78 Pulley (70) with

2 x Pulley Covers (60), secure with 1 x M10 x40mm Allen Bolt (44), 2 x Ø10mm Washers (56) and 1 x
M10 Aircraft Nut (57).

i. Fix the other end of the Lower Cable (28) to the Main Base Frame (1) using 1 x M10 x 25mm Allen Bolt

(44), 2 x Ø10mm Washers (56) and 1 x M10 Aircraft Nut (57).

Step 18

25

Assembly Instructions

a. Connect the Lat Bar (12) to the hook on the Upper Frame (4) using 1 x 15 Joint Chain (62) and 2 x #6

Clip Hooks (63).

b. Fix 2 x Weight Stack Cover (41) using 12 x ST6X20 Phillips Screws (58).

Notes: (69) are pre-fitted.

Step 19

69

69

The free area must be at least 0.6m greater than the training area. This is a space where you can safely

Workout Area

26

dismount, without obstruction, in case of an emergency. Where two pieces of equipment are positioned
adjacent to each other the free area may be shared.

Only one person should be within the training area when the equipment is in use.

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85% to Max

65% to 85%

55% to 65%

Up to 55%

Tailor your exercise program according to your physical condition. If you have been inactive for several

Exercise intensity

200

180

160

140

120

100

80

Age

During the first few months of your exercise program, 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 your

target zone as you exercise.

Exercise Information

Before starting

Cardiovascular
performance

Intermediate aerobic

Effective fat burning

Beats per minutes (bpm)

years, or are overweight, you must start slowly and increase your time on the equipment; a few minutes per
workout increase is advisable.

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.

Please remember these essentials:

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

• Begin your training program slowly with realistic goals.

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

• Set up your equipment on a flat even surface with adequate training area, as prescribed in this manual.

To maximize the benefits of exercising, it is important to exercise at an appropriate intensity. The 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

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
required level.

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Aerobic Exercise

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

Weight Training

Targeted Muscle Groups

A: Trapezius
B: Anterior Deltoid
C: Pectoralis Major
D: Serratus Anterior

E: Biceps
F: Abdominal
G: Sartorius
H: Quadriceps

I: Tibialis Anterior
J: Trapezius
K: Posterior Deltoid
L: Triceps

M: Latissimus Dorsi
N: Gluteals
O: Hamstrings
P: Gastrocnemius

Muscle Chart

Exercise Information

exercise is promoted by any activity that uses your large muscles (arms, legs, or buttock, for example).

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 an exercise routine. Weight training helps tone, build and strengthen
muscle. If you are working above your target zone, you may want to do a lower number of reps.

The exercise routine that is performed on the home gym will develop combined total body muscle
groups. These muscle groups are highlighted on the muscle chart below.

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Each workout should include the following three parts:

Exercise Frequency

Toe touch stretch

Hamstring stretch

Warming up and Cooling down

Exercise Information

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 program, 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 reduce post-exercise muscle soreness.

To maintain or improve your fitness, 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 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 towards your toes as
far as possible.

Hold for 15 counts, 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 towards 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.

Inner thigh stretch

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Calf/Achilles stretch

With one leg in front of the other, reach

Quadriceps stretch

Stretches: Quadriceps and Hip muscles.

Sit with the soles of your feet together

and your knees outwards. Pull your feet

towards your groin area as far as

possible, and push your knee down

towards the ground.

Stretches: Quadriceps and Hip muscles.

Exercise Information

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, 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 down 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.

Hold for 15 counts, and then relax.

Repeat 3 times.

31

Important:

 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.

 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.

 A lock hole under the weight plates, using the select pin to lock the weight plates after finish 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.

Exercise Information

Using the home gym

Pectoral Fly

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

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

Seated Preacher Curl

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.

32

Exercise Information

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: 10 Reps / 3 sets
Advanced: 10 Reps / 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

33

Exercise Information

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: 20 Reps with light weights
Advanced: 20 Reps / 2-4 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

34

Developing the Front Deltoids

Select the desired weight. Attach ‘Pull bar’ and
chain to Lower pulley using Clip hooks. Stand
over lower pulley, positioning feet on front foot
plate. Grasp ‘Pull bar’ with palms facing down
and begin exercising with arms extended below
waist. With arms slightly bent, raise bar up and
out in front of your body to shoulder level. Ensure
that your clothing does not become entangled as
the chain and pulley move back and forth. 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 Hamstrings

You may wish to remove the preacher pad
before performing this exercise. Select the
desired weight. Stand facing the equipment and
position either knee slightly below the top Foam
rolls. Place back of your ankle behind the outer
Foam rolls. Curl your leg upward towards your
buttocks. 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 Triceps

You may wish to remove the preacher pad
before performing this exercise. Select the
desired weight. Attach ‘Lat bar’ and chain to
Upper pulley using Clip hooks. Stand facing the
equipment. Grasp ‘Lat bar’ with hands shoulder
width apart. Keep elbows at your side when
pushing the bar down and completing a 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

Leg Curl

Tricep Push-Down

Front Deltoid Raise

Exercise Information

35

Developing the Deltoids/Trapezius

Select the desired weight. Attach ‘Pull bar’ and
chain to Upper pulley using Clip hooks. Stand
over the lower pulley, positioning feet on the front
foot plate. Grasp ‘Pull bar’ with both hands and
begin exercise with arms extended below the
waist. Pull ‘pull bar’ upward to your upper 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

Developing the Latissimus Dorsi

You may wish to remove the preacher pad
before performing this exercise. Select the
desired weight. Attach ‘Lat bar’ and chain to
Upper pulley using Clip hooks. Sit facing the
equipment with knees under seat back for
support. Grasp ‘Lat bar’ at the extreme ends. Pull
Lat bar down towards your upper 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

Developing the Side Deltoids

Select the desired weight. Attach ‘Single strap’
and chain to Lower pulley using Clip hooks.
Bend at waist and position the side of your body
near the lower pulley. Using the arm furthest
away from the pulley, grasp ‘Single strap’ with
palm facing up. With elbow slightly bent, pull
strap away from the pulley and across the front
of your body in a sweeping motion. 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

Wide Lat Pull Down

Upright Row
Lateral Deltoid Raise

Exercise Information

36

When using: Select the desired training weight by inserting the Weight select pin (30) into the deep grooves

Weight Resistance Chart

Weight Plate

Front Press

Butterfly

Lat Pull

Low Pulley

1

456

9

2

8910

13

3

101215

17

4

141320

22

5

171525

28

6

191828

30

7

222134

34

8

252237

40

9

272440

44

10

282846

48

11

313050

51

12

334255

55

Exercise Information

Home gym adjustment

under the Weight plates and into the Select rod.

When not in use: Insert the Weight selection pin (30) into the Rear U-shaped bracket (15) on the Rear
stabilizer (2).

Note: Each plate weights ：4.54kgs. Numbers are approximate. Actual weights may vary.
Values for Butterfly are for each arm.

37

1. The safety level of the

equipment can only be
maintained if it is examined
regularly for damage and wear
e.g. ropes, pulleys and
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.
Pay 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 640 2020
www.argos-support.co.uk/

Guarantee:

For guarantee purposes,
please retain your purchase
receipt.

Care and Maintenance

38

Part #

Description

QTY

Part #

Description

QTY

1

Front Stabilier Frame

143M6X16mm Allen Bolt

1

2

Rear Stabilizer

144M10X25mm Allen Bolt

13

3

Vertical Frame

145M10X40mm Allen Bolt

7

4

Upper Frame

146M10X45mm Allen Bolt

1

5

Butterfly Frame

147M10X50mm Allen Bolt

4

6

Seat Support

148M10X68mm Allen Bolt

7

7

Right Fly Arm

149M10X60mm Allen Bolt

2

8

Left Fly Arm

150M10X85mm Allen Bolt

4

9

Front Press Base

151M10X90mm Allen Bolt

2

10

Front Press Handle

252M10X180mm Allen Bolt

1

11

Leg Developer

153M8X18mm Allen Bolt

6

12

Lat Bar

154M8X40mm Allen Bolt

2

13

Pull Bar

155Ø8 Washer

8

14

Guide Rod

256Ø10 Washer

70

15

U Bracket

157M10 Aircraft Nut

41

16

Selector Rod

158ST6X20 Phillips Screw

12

17

Front Support Frame

159Small Rubber Cushion

1

18

Arm Curl Support

160Ø83 Pulley Cover

12

19

Angled Double Pulley Bracket

16150x25x1.5 End Cap

4

20

Double Floating Pulley Bracket

26215 Joint Chain

1

21

Swivel Pulley Bracket

2636# Clip Hook

2

22

Cable Pin Bracket

26430X70X1.5 End Cap

3

23

Connecting Rod

265Ø50X2 End Cap

1

24

Axle

166Ø45X1.5 End Cap

9

25

Foam Roll Tube

267Ø25X1.2 Foam End Cap

4

26

Ø16XM10X57 Axle

168Ø24.5×φ30 Bumper

1

27

Upper Cable

169Ø25X135 Handle Grip

6

28

Lower Cable

170Ø78 Pulley

15

29

Butterfly Cable

171Ø25X2 End Cap

1

30

Selector Pin

172Upper Weight Plate

1

31

Pulley Bush

873Weight Plate

12

32

Pulley Bush

474Ankle Strap

1

33

16mm Bush

47530x70 Foot Cover

2

34

L Shaped Pulley Cover

176R Sleeve

1

35

22mm Butterfly Foam Pad

277M18 Lock Knob

1

36

22mm Foam Pad

478Axle Bush

2

37

Seat Pad

179Upper Fixed Frame

2

38

Backrest Pad

180Lower Fixed Frame

2

39

Arm Curl Pad

1

81

Weight Stack Cover Bracket

4

40

Bracket

4

82

Rubber Bumper

12

41

Weight Stack Cover

28330x70x2 End Cap

1

42

M10X50mm Carriage Bolt

8

Parts List

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 rendered invalided if the products 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 640 2020 www.argos-support.co.uk

Guarantor: Argos Ltd

489 – 499 Avebury Boulevard

Central Milton Keynes

MK9 2NW

Year