Argos MH 90KG HOME GYM ASSEMBLY INSTRUCTIONS

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 600 1714

or visit www.argos-support.co.uk

Assembly & User Instructions- Please Keep for future reference

608/8349

Important – Please read these instructions fully before assembly or use

MH 90KG HOME GYM

Issue 1 -25/02/16

0

Contents

Safety Information 2 错误！未定义书签。-3

Components - Parts 3-4 3

Components - Fixings 5 5

Assembly Instructions 6-22 6-17

Workout Area 23 18

Exercise Information 24-33 249-29

Before starting 24 249

Muscle Chart 25 20

Warming up and Cooling down 26-27 21-22

Using the home gym 28-32 23-27

Home gym adjustment 33 28-29

Care and Maintenance 34 34

Parts List 35 31

Guarantee 36

32

1

、

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 pre­assembled.

• 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 90kg (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 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. 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

This exercise equipment is built for optimum safety. However, certain precautions apply whenever you
operate a piece of exercise equipment. Be sure to read the entire manual before you assemble, operate
or use this equipment.

2

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 600 1714.

Please check you have all parts listed below

Main base frame X1

Rear Base Frame X1

Guide Rod X2

Front Vertical Frame X1

Upper Frame X1

Front Press base X1

Seat pad support X1

Right butterfly X1

Swivel Pulley Bracket X1

2

3

1

4

5
6

7

Arm curl pad support X1

8

9

Leg developer X1

10

11

Left butterfly X1

Front press handleX2

12

Selector Rod X1

13

14

Lat BarX1

Cross double floating
pulley bracket X1

Swivel pulley bracket X2

17

16

Double floating pulley
bracket X2

18

19

Foam roll tube X2

21

Foot plate X1

22

3

before contacting Argos regarding any missing components.
Total mass of the product is 148 kg. Total size of the equipment is (width) 97cm × (depth) 181cm × (height)
202 cm.

3

Components - Parts

If you have damaged or missing parts, please

call the Customer Helpline: 0345 600 1714.

U shape Bracket X1

Connection tubeX 1

Bracket X2

Bracket X1

Upper cable X1

Lower cableX1

Butterfly cable X1

Seat pad X1

Backrest pad X1

Arm curl pad X1

Option Weight plate X1

10LBS Top weight X1

15LB Weight plate X12

Selector Pin X1

Lock Knob X1

Foam roll X4

Foam Roll X2

End Cap X4

Please check you have all parts listed below

φ97 pulleyX16

Lock Nut X2

Ankle Strap X1

Rubber bumper X2

Single Strap X1

Cable retainer X12

BushingX12

Short Bar X1

23

24

25

26

27

28

29

30

31

32

33

34

35

36

37

38

39

40

41

42

43

44

60

63

64

93

4

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

φ16×M10×206 axle X1

M10 X180 Allen bolt X1

M10×65 Allen bolt X2

M10×110 Allen Bolt X1

M10X50 Allen bolt X6

M10X45 Allen bolt X9

M10×28 Allen bolt X1

M10X25 Allen bolt X6

M10X20 Allen bolt X2

M10X16 Allen bolt X2

M8X85 Allen bolt X2

M8X65 Allen bolt X2

M8X18 Allen Bolt X2

M10×90 Carriage bolt X4

M10×70 Carriage bolt X4

M10 Aircraft nut X30

φ10 washer X60

φ8 washer X6

Swivel axle X1

15 Joint Chain X1

Clip Hook X2

5# Allen Wrench X1 6# Allen Wrench X2

83

66

68

67

69

70

92

71

72

73

74

78

80
81

82

84

85

86

75

76

77

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.

5

Assembly Instructions

Attach the 2XGuide Rod(3)
into the holes of the rear
stabilizer(2) separately.
Secure them with 2XΦ10
Washer(81) and 2X M10X25
Allen bolt (71). slide 2 X
Rubber bumper(60) along the
2pcs guide rods(3) from the
top to the bottom.

Attach the Main base frame
(1) to the Rear stabilizer (2).
Carefully align the holes and
fix them using 2XM10X70mm
Carriage bolts (78), the Rear
U-shaped bracket (23),
2XΦ10 Washers (81) and
2XM10 Aircraft nuts (80).

Important:

Do not fully tighten the nuts
and bolts until instructed to
do so.

Note:

2X□50×50 End cap(51) ,

2X End cap(65),1X50×70

×

1.5 End cap(52) were
pre- fixed in the factory
already.

Step 1

6

Step 2

Place the front vertical
frame(4) onto the main
base frame(1), carefully
align the holes and
secure them with 2pcs
M10*70 Carriage bolt
(78), 1X bracket(25),2X

φ

10 washer(81) and 2pcs
M10 aircraft nut (80).

Attach the foot plate(22)
to the front end of main
base frame and secure
them with 1XConnection
rod (24).

Note:

2X φ19×2 end caps
(90) were pre-fixed in the
factory already.

Assembly Instructions

7

Assembly Instructions

Carefully slide the 12XWeight
plate(35) down the guide rods.
And then insert the selector rod
(13) into the center hole of the
weight plate. Place the top
weight(34) onto the weight
plate and Ensure the ‘pins’ on
the Select rod sit in the notches
of the top Weight plate.

Insert the Selector pin(36) into
the groove and you can select
the desired weight when
exercising .

Place the ring of the selector
pin to the selector rod (13)

Note:

1X φ25×2 end cap (59) was
pre fixed in the factory already.

Each weight plate weighs
approximately 15lbs. Refer to
the weight resistance chart on
page 33.

Step 3

8

Assembly Instructions

Place the upper frame(5) onto the
guide rod and front vertical frame.

Secure them with 2XM10×25
Allen bolt (71) and 2Xφ10 washer
(81), 2XM10×90 Carriage bolt
(77), 1X bracket(25), 2Xφ10
washer (81)and 2XM10 Aircraft nut

(80).

Note:

3X50×70×1.5 End cap (52) ,2X
bushing(88) were pre- fixed in the
factory already.

Step 4

9

Attach the front press base(6) to
the upper frame (5) as the
diagram shows , Secure them
with one pc Axle(83),2Xφ10
washers(81) and 2XM10 Aircraft
nut (80).

Attach the pulley bracket (21) to
the front vertical frame and secure
it with 1X M10X110 Allen bolt
(67#), 2X φ10 washers(81) and
1XM10 Aircraft nut (80).

Attach the 1Xswivel pulley bracket
(17) to the pulley bracket and
secure them with 1XM10*65 Allen
bolt (68),2X φ10 washer(81) and
1XM10 Aircraft nut(80).

Install the another swivel pulley
bracket with the same way.

Note:

4XBushing(87),2XEnd cap
(56),4XBushing (89),2X End
Cap(53) and 1X Anti-slip were
pre-fixed in the factory already.

Important:
Do not over tighten the
brackets, ensure they swivel
freely.

Step 5

Assembly Instructions

10

Assembly Instructions

Step 6

Attach the Seat Pad support (7) to the Front vertical frame and secure them with 2XM10×90
Carriage bolt (77), 1X bracket(26),2X φ10 washer(81) and 2XM10 Aircraft nut (80).

Note:

1X Sleeve(47) was pre fixed in the factory already.

11

Assembly Instructions

Step 7

Insert the arm curl pad support
(8) into the opening as the
diagram shows. Select the
desired height with the lock
knob (37).

Attach the leg developer (9) to
the front bracket of the seat pad
support and secure them with
1Xswivel axle(84),2Xφ10

washer(81) and 2pcs M10×20
Allen bolt (72) .

Note:

2X bushing (46) and 1X rubber
bumper (62) and 1X End cap
(54) were pre fixed in the factory
already.

12

Step 8

Attach the right butterfly (10)
into the hole of the front
press base and secure them
with1X M10×16 Allen bolt

(73),1Xφ10 washer (81) and
1XLock Ring(42).

Push 1X foam roll(39) from
the bottom and secure the
handle(12) with 1XM10*25
Allen bolt (71), 1Xφ10
washer (81).

Install the left butterfly,foam
roll and handle (11)with the
same way.

Note:

4X End cap (58) and 2X End
Cap (94) were pre fixed int
he factory already.

Assembly Instructions

13

Assembly Instructions

Step 9

14

Important: Study and follow the diagram carefully.

A Feed the bolt end of the 3300mm Upper cable (27) up through opening in Upper frame . Place

1XPulley (41) below the cable and secure the 1stpulley using 1XM10 × 45 Allen bolt (70) ,2X φ10
washer (81)and 1XM10 Aircraft nut (80).

B Draw the cable backwards and place the 2stpulley below the cable , Secure the pulley with the same
way in A.

C Draw the cable around the pulley and front , Place the 3stpulley below the cable and secure them with
1XM10×180 Allen bolt (66), 2Xφ10 washer (81)and 1x M10 Aircraft nut (80).

D Draw the cable around the pulley and backwards,Place the 4stpulley below the cable and secure it
with the same way in A.

E Draw the cable around the pulley and downwards,Place the 5stpulley onto the cable, Secure it with
1XM10X50 Allen bolt (69),2X φ10 washer (81),2XBushing(64), 2X Cable retainer(63),2XDouble floating
pulley bracket(18).

F Draw the cable around the pulley and upwards ,Place the2X 6stpulley below the cable and secure
them with the same way in A.

G Draw the cable around the pulley and downwards,thread the end of the upper cable to the top
opening of the selector rod at least 5 laps to keep safe.

15

Step 10

Assembly Instructions

Important: Study and follow the diagram carefully.

A Attach the end of the 3020 MM butterfly cable(29) to the hook and place 1X pulley (41) below the

cable , Secure the pulley to the swivel pulley bracket with 1X M10X50 Allen bolt (69),2Xφ10 washer
(81),2X Bushing (64),2Xcable retainer(63).

B Draw the cable around the pulley and downwards ,Place 1X pulley (41) onto the cable , Secure the
pulley with cross double floating pulley bracket(16) together with the same way in A.

C Draw the cable around the pulley and upwards, Install another pulley with the same way in above
A.

16

17

Assembly Instructions

Step 11

A Attach the 3050 mm lower cable(28) through the opening of the leg developer,place 1stpulley onto the
cable and secure the pulley with 1XM10X45 Allen bolt (70),2Xφ10 washer (81) and 1XM10 Aircraft nut
(80).

B Draw the cable backwards and place the 2stpulley onto it , Secure the pulley with the same way in A.

C Draw the cable backwards again and place 3stpulley onto it , Secure the pulley with the same way in

A.

D Draw the cable around the pulley and place the 4stpulley below the cable,Secure the pulley with the
way in STEP 10 procedure B.

E Draw the cable around the pulley and downwards,Place the 5stpulley onto the cable and secure the
pulley with the same way in A.

F Draw the cable around the pulley and upwards,Place the 6stpulley below the cable and secure the
pulley with the same way in STEP 9 procedure E.

G Draw the cable around the pulley and reach the U shape Bracket ,Secure the end of the lower cable
with 1XM10X28 Allen bolt (92),2Xφ10 washer (81) and 1X M10 Aircraft nut (80).

18

Step 12

Attach the backrest pad(31) to the
front vertical frame and secure it
with 2XM8X85 Allen bolt (74) and
2Xφ8 washer (82).

Attach the seat pad (30) onto the
seat pad support , Secure it with
2XM8X65 Allen bolt(75) and 2Xφ
8 Washer(82).

Attach the arm curl pad (32) onto
the arm curl pad support and
secure it with 2XM8X18 Allen bolt
(76) and 2Xφ8 Washer(82).

Assembly Instructions

19

Step 13

Assembly Instructions

Insert the 2XFoam roll tube(20) into the holes as the diagram shows.Push 4X foam roll(38) from both
ends and then insert 4X End caps (40) into the ends of the foam roll tube .

20

Assembly Instructions

Attach the lat bar to the end of upper cable with the 15Joint Chain (85) and 2XClip hook(86) or just
1X clip hook (86) do the exercising .Attach the Lat bar (14) to the hook when not using.

Attach the single strap(43) or ankle strap(44) or short bar (93)to the end of the lower cable with the 15
joint chain(85) and 2XClip hook(86) to do the exercising .

Step 14

21

Assembly Instructions

Step 15

Attach the weight plate sticker and paste them to the surface of weight plate when you finish the
assembly.

Important: Now fully tighten the bolts and nuts except the swivel parts.

22

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

Workout Area

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.

23

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

Cardiovascular
performance

Intermediate aerobic

Effective fat burning

Before starting

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.

24

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.

25

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.

26

Inner thigh stretch

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.

27

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

Seated Bench Press

Pectoral Fly

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

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.

28

Exercise Information

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

Standing Biceps Curl

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

Outer Leg Kick

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

29

Exercise Information

High Pulley Ab Crunch

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

Seated Leg Extension

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

Inner Leg Kick

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

30

Exercise Information

Front Deltoid Raise

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

Leg Curl

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

Tricep Push-Down

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

31

Exercise Information

Upright Row

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

Wide Lat Pull Down

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

Lateral Deltoid Raise

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

32

When using: Select the desired training weight by inserting the Weight select pin (36) into the deep grooves

Weight Resistance Chart

Weight Plate

Front Press

Butterfly

Lat Pull

Low Pulley

122111312

227132020

334172627

443203433

549234040

654274746

761305453

866346060

973376767

1079407576

1184428283

1290458990

Exercise Information

Home gym adjustment

under the Weight plates and into the Select rod.

When not in use: Insert the Weight selection pin (36) into the Rear U-shaped bracket on the Rear
stabilizer .

Note: Each Weight plate weighs 15lbs. The numbers are approximate, actual weight may vary.
Values for Butterfly are for each arm.

33

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 600 1714
www.argos-support.co.uk/

Guarantee:

For guarantee purposes,
please retain your purchase
receipt.

Care and Maintenance

34

35

Part

Description

QTY

Part

Description

QTY

1

Main base frame

1

50

φ24×φ31×500 Handle grip

2

2

Rear stabilizer

151Foot

2

3

Guide Rod

2

52

50×70×1.5 End Cap

44Front vertical frame

1

53

50×70×2 End Cap

2

5

Upper frame

1

54

□50×1.5 End cap

1

6

Front press base

1

55

□45×1.5 End Cap

1

7

Seat pad support

1

56

25×50×1.5 End cap

2

8

Arm curl pad support

1

57

φ25×1.5 End cap

6

9

Leg developer

1

58

φ50×1.5 End cap

410Right butterfly

1

59

φ25×2 Emd cap

1

11

Left butterfly

1

60

φ58×φ61×φ26×25 Rubber bumper

212Butterfly handle

2

61

φ37×φ32×16 Rubber bumper

1

13

Selector rod

1

62

φ45×φ30×40 Rubber Bumper

1

14

Lat bar163

Cable retainer

12

15

Rotate tube

164Bushing

12

16

Cross double floating pulley bracket

165End cap

2

17

Swivel pulley bracket

266M10 X180 Allen bolt

1

18

double floating pulley bracket

2

67

M10×110 Allen bolt

1

19

Short bar

2

68

M10×65 Allen bolt

2

20

Foam roll tube

269M10X50 Allen bolt

6

21

Pulley bracket

170M10X45 Allen bolt

9

22

Foot plate

171M10X25 Allen bolt

6

23

U shape Bracket

172M10X20 Allen bolt

2

24

Connection tube

173M10X16 Allen bolt

2

25

140X110X2 Bracket

274M8X85 Allen bolt

2

26

120X90X2 Bracket

175M8X65 Allen bolt

2

27

Upper cable

176M8X18 Allen bolt

2

28

Lower cable

1

77

M10×90 Carriage bolt

4

29

Butterfly cable

1

78

M10×70 Carriage bolt

4

30

Seat pad

1

79

M6×16 Philips screw

2

31

Backrest pad

180M10 Aircraft nut

30

32

Arm curl pad

1

81

φ10 washer

60

33

7LB option weight plate

1

82

φ8 washer

6

34

10LB top weight

1

83

φ16×M10×206 axle

13515LB Weight plate

12

84

φ16×57/M10 Swivel axle

1

36

Selector Pin

18515 Joint Chain

1

37

Lock Knob

1867# Click hook

2

38

Foam roll

4

87

φ25×φ22×φ16×10 bushing

4

39

Foam roll

2

88

φ25×φ22×φ16×28 bushing

2

40

End cap489

φ33×φ29×φ20×18 bushing

4

41

φ97 pulley

16

5# Allen wrench

1

42

Lock nut

2

6# Allen Wrench

2

43

Single strap

1

90

φ19×2 End cap

2

44

Ankle strap

1

91

50×170 Anti slip

1

45

φ38×φ27×26 Bushing

2

92

M10×28 Allen bolt

1

46

φ50×φ16×23 bushing

293Short bar

147Sleeve194

□50×2 End cap

2

48

φ24×φ31×135 Handle grip

2

49

φ24×φ31×175 Handle grip

2

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 600 1714 www.argos-support.co.uk

Guarantor: Argos Ltd

489 – 499 Avebury Boulevard

Central Milton Keynes

MK9 2NW

Year

36