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 6001714
or visit www.argos-support.co.uk
Assembly & User Instructions - Please keep for future reference
Important
– Please read these instructions fully before assembly or use
Opti Bench with 30KG Weights
619/3588
Issue 1 -18/5/17
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1
Contents
Safety Information 2
错误！未定义书签。
-3
Components - Parts 3-4
错误！未定义书签。
Components - Fixings 5
错误！未定义书签。
Assembly Instructions 6-9
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Workout Area 10 11
Exercise Information 11-17 错误！未定义书签。2-18
Before starting 11 112
Muscle Chart 12 13
Warming up and Cooling down 13-14
Fixing Your Bench 15 14-15
Using the bench 16-17 16
Care and Maintenance 18 19
Exploded Parts Diagram 19 20
Parts List 20
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
• 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.
• Disabled persons should not use the equipment
without a qualified person or doctor in attendance.
• 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: 100kg.
• The maximum training mass is on barbell support
is 50kg (including bar and weights).
• The maximum training mass on the barbell bar is
45kg
• The maximum training mass on the preach pad is
30kg.
• This product is fit for 1”weight plates.
• This product conforms to: BS EN ISO 20957-1 and
-4 Class (H) - Home Use
.
Safety Information
Important – Please read fully before assembly or use
Assembly
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.
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3
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 6001714.
Please check you have all parts listed below
1
2
4
5
6
789
10
3
Upright Support x 2
Cross Beam x 1
Bracket x 1
Main Support Frame x 1
Front Stabilizer x 1
Arm Curl Pad Support x 1
Diagonal Support x 1
Backrest Support x 2
Adjustable Rod x 1
Φ8x90 Lock pin x 2
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 46 kg. Total size of the equipment is (width) 120 cm × (depth) 120 cm × (height)
107 cm
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 6001714.
Lock knob × 1
Backrest pad × 1
Seat pad × 1
Arm curl pad × 1
Spring collar × 2
Weight bar × 1
5KG Weight plate × 6
Please check you have all parts listed below
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12
13
14
15
24
23
before contacting Argos regarding any missing components.
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5
Note: The quantities below are the correct amount to complete the assembly. In some cases more
Components - Fixings
Please check you have all fittings listed below
M8 × 50mm Carriage bolt × 6
M8 × 18mm Allen bolt × 6
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17
182120
19
22
M6 × 38mm Allen bolt × 4
M6 × 16mm Allen bolt × 4
M8 Aircraft nut × 8
8mm Washer × 14
6mm Washer × 8
4mm Allen wrench × 1
5mm Allen wrench × 1
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
Step 1
Connect the Cross beam (2) to the Upright supports (1), securing with 4 x M8 x 50mm Carriage bolts
(16), 4 x 8mm Washers (21) and 4 x M8 Nuts (20).
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Step 2
a. Attach the Main support frame (4) to the Cross beam (2), fix using 1 x Bracket (3), 2 x 8mm Washer
(21), 2x M8 x 50mm Carriage bolt (16), and 2 x M8 Nuts (20).
b. Attach the Front stabilizer (5) to the Main support frame (4), fix using 2 x M8 x 18mm Allen bolt (17), 4
x 8mm Washers (21) and 2 x M8 Nuts (20).
c. Attach the Diagonal Support (7) to the Main support frame (4) and Front stabilizer (5),fix using 2 x M8 x
18mm Allen bolt (17) and 4 x 8mm Washers (21).
Assembly instructions
C:
a. Insert the Adjustable Rod (9) into the hole of the Upright support (1).
b. Attach the 2 x Backrest supports (8) on the Main support frame (4) sleeve, place the Backrest pad
(12) on the 2 x Backrest supports (8), secure with 4 x 6mm Washers (22) and 4 x M6 x 38mm Allen
bolt (18).
c. Fixing the Seat pad (13) on the Main support frame (4) with 4 x M6 x 16mm Allen bolt (19), 4 x 6mm
Washers (22) .
Step 3
Assembly instructions
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9
Assembly instructions
a. Lock the 6 x 5Kg Weight plates (24) on the Weight bar (23) using 2 x Spring collors (15).
b. Put the Weight bar (23) on the Upright supports (1), and then lock it with 2 x Lock pins (10).
c. Insert the Arm Curl pad support (6) into the Front Stabilizer (5), and secure with the Lock knob (11).
Then attach the Arm Curl Pad (14) to the Arm Curl pad support (6) using 2 x M8 x 18mm Allen Bolts
(17) and 2 x 8mm Washers (21).
Step 4
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.
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85% to Max
65% to 85%
55% to 65%
Up to 55%
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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
Exercise Information
Before starting
Cardiovascular
performance
Intermediate aerobic
Effective fat burning
Beats per minutes (bpm)
Tailor your exercise program according to your physical condition.if you have been inactive for several
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 programme to advise you of a workout routine you should
adopt.
• Begin your training programme 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
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
required level.
Aerobic Exercise
Aerobic exercise improves the fitness of your lungs and heart - your body’s most important muscle. Aerobic
Exercise Information
Muscle chart
exercise fitness is promoted by any activity that uses your large muscles (arms, legs or buttocks, for example).
Weight Training
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.
Targeted Muscle Groups
The exercise routine that is performed on the training Bench will develop the upper 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
Exercise Information
Warming up and Cooling down
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 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
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, gentle pull your
heel towards your buttock until you feel a gentle
stretch in the target area.
Hold for 15 counts, then relax.
Repeat 3 times .
Inner thigh stretch
for each leg.
Exercise Information
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.
Stretches: Quadriceps and hip muscles.
Sit with the soles of your feet together
and your knees outwards. Pull your feet
toward your groin area as far as possible,
and push your knee down towards the
ground.
Hold for 15 counts, relax.
Repeat 3 times.
Stretches: Quadriceps and Hip muscles.
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Warning: Please fix the bench to the floor to prevent it tipping over.
Exercise Information
Fixing Your Bench
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Improtant
Flat Bench Press
Developing the Pectoral muscles
We recommend you have a spotter to assist
when performing this exercise. Select the desired
weight. With the backrest in the flat position. Lie
on your back with you feet on the floor. Grasp the
barbell at shoulder width distance and carefully
remove it from the crutch. Lower the barbell until
it touched your mid chest position. Raise to the
starting position in a slow and controlled manner
and repeat the exercise.
Beginners: 10 REPS with no weights
Intermediate: 20 REPS with light weights
Advanced: 20 REPS /2–4 sets with gradually
increasing weights.
Incline Bench Press
Developing the Pectoral muscles
We recommend you have a spotter to assist
when performing this exercise. Select the desired
weight. With the backrest in the incline position.
Lie on your back with you feet on the floor. Grasp
the barbell at shoulder width distance and
carefully remove it from the crutch. Lower the
barbell until it touched your mid chest position.
Raise to the starting position in a slow and
controlled manner and repeat the exercise.
Beginners: 10 REPS with no weights
Intermediate: 20 REPS with light weights
Advanced: 20 REPS /2–4 sets with gradually
increasing weights.
Using the bench
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Exercise Information
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
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.
Any clips must be closed completely before using this equipment.
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.
Always warm up your muscles before exercising.Prepare your body with easy stretching (withou bouncing)
and light callisthenic,for several minutes.
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Preacher Biceps Curl
Developing the Biceps muscle
Select the desired weight. Place both feet on the
floor. Lean forward and position both upper arms
on the preacher pad for support. Grasp the ball
bell at the elbows, with your upper arms still on
the preacher pad. Return to the starting position
in a slow and controlled manner and repeat the
exercise.
Biceps curls can be conducted using a barbell for
both arms or one arm at a time using dumbbell
weights.
Beginners: 10 REPS with no weights
Intermediate: 20 REPS with light weights
Advanced: 20 REPS/2–4 sets with gradually
increasing weights.
Decline Bench Press
Developing the Pectoral muscles
We recommend you have a spotter to assist
when performing this exercise. Select the desired
weight. With the backrest in the decline position.
Lie on your back with you feet on the floor. Grasp
the barbell at shoulder width distance and
carefully remove it from the crutch. Lower the
barbell until it touched your mid chest position.
Raise to the starting position in a slow and
controlled manner and repeat the exercise.
Beginners: 10 REPS with no weights
Intermediate: 20 REPS with light weights
Advanced: 20 REPS /2–4 sets with gradually
increasing weights.
Exercise Information
1.
The safety level of the
equipment can only be
maintained if it is examined
regularly for damage and wear
e.g. connection points.
2. 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.
3. The equipment can be
cleaned using a damp cloth
and mild non-abrasive
detergent. Do not use
solvents.
4.
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 Customer Helpline:
0345 6001714.
www.argos-support.co.uk
Guarantee:
For guarantee purposes,
please retain your
purchase receipt.
Care and Maintenance
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Exploded Parts Diagram
Part
Description
Qty.
Part
Description
Qty.
1
Upright support
219M6x16mm Allen bolt
4
2
Cross beam
120M8 Aircraft nut
8
3
Bracket
1218mm Washer
14
4
Main support frame
1226mm Washer
8
5
Front stabilizer
123Weight bar
1
6
Arm curl pad support
1245Kg Weight plate
6
7
Diagonal Support
125Reduction sleeve
1
8
Backrest support
226□25*1.3 End cap
4
9
Adjustable rod
127φ
25*1.5 End cap
2
10
Φ8x90 Lock pin
228φ19*1.5 End cap
2
11
M8x42 Lock knob
1
4mm Allen Wrench
1
12
Backrest pad
1
5mm Allen Wrench
1
13
Seat pad
1
14
Arm curl pad
1
15
1" Spring collar
2
16
M8x50mm Carriage bolt
6
17
M8x18mm Allen bolt
6
18
M6x38mm Allen bolt
4
Parts List
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21
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 6001714 www.argos-support.co.uk
Guarantor: Argos Ltd
489 – 499 Avebury Boulevard
Central Milton Keynes
MK9 2NW
Year
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