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Assembly & User Instructions – Please keep for future reference
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OPTI UTILITY TRAINING Bench
Important –
Please read these instructions fully before assembly or use
These Instructions contain important information which will help you get 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
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Contents
Safety Information 2 错误！未定义书签。-3
Components - Parts 3 错误！未定义书签。
Components - Fixings 4 错误！未定义书签。
Assembly Instructions 5-8 错误！未定义书签。-10
Workout Area 9 11
Exercise Information 10-15 错误！未定义书签。2-18
Before starting 10
错误！未定义书签。
2
Muscle Chart 11 13
Warming up and Cooling down 12-13 14-15
Using the bench 14-15
To Fold & Store Your Bench 16 16
Care and Maintenance 17 19
Exploded Parts Diagram 18 20
Parts List 19
2
This exercise equipment is built for optimum safety. However, certain precautions apply whenever you
Assembly
• The product must be installed on a stable and level
surface.
• 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.
Using
• 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: 110kgs.
• Max training weight is 30kgs.
• This product conforms to: (BS EN ISO 20957-1 and
EN ISO 20957-4) class (H) - Home Use
Safety Information
Important–Please read fully before assembly or use
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..
operate a piece of exercise equipment. Be sure to read the entire manual before you assemble, operate
or use this equipment
3
:
Please check you have all parts list below
Components-parts
If you have any damaged or missing parts, Please
Call the Customer Helpline: 0345 6001714.
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 13.5 kg. Total size of the equipment is (width) 56 cm × (depth) 142 cm × (height)
107 cm.
4
:
Please check you have all fixings listed below
Components – Fixings
Note:The quantities below are the correct amount to complete the assembly. In some cases more 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
A. Attach the Front Stabilizer(1) and Rear Stabilizer(2) to the Backrest Support(3), Align the
hole and secure each of them with one M10*82MM Hex Bolt(21)，two Φ10mm Washers (29)
and one M10 Aircraft Nut(28).
B. Select Desired incline and lock the Front Stabilizer (1) and Rear Stabilizer (2) to the Backrest
Support (3), to the Backrest Support (3) with two 95MM Lock Pins (11).
Step 1
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Assembly Instructions
A. Attach Dumbbell Holder (8) to the Rear Stabilizer (2), Align the hole and secure with two
M10x65MM Hex Bolts (22), four Φ10MM Washers (29) and two M10 Aircraft Nuts (28).
B. Attach the Left &Right Seat Pad Supports (6&5) to each side of the Backrest Support (3),
Align the top hole and secure with one M10x160MM Hex Bolt (24), two Φ10MM Washers
(29) and one M10 Aircraft Nut (28).
C. The Seat Pad Support Assembling have two position incline adjustments, Select your
desired angle and secure with one 175MM Lock Pin(13)
Step 2
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Assembly Instructions
A. Attach the Seat Pad (9) to the two Seat Pad Supports (5&6), Align the hole and secure with
four M8*42MM Hex Bolts (25) and four Φ8MM Washers (30).
B. Attach the Backrest Pad (10) to the Backrest Pad Support(3), Align the hole and secure with
four M8*16MM Hex Bolts (26) and four Φ8MM Washers (30).
Step 3
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Assembly Instructions
A. Attach the Foot Holder (4) to the bracket on the Front Stabilizer (1), Align the hole and
secure with one M10*70MM Hex Bolt (23), two Φ10mm Washers (29) and one M10 Aircraft
Nut (28). DO NOT OVER TIGHTEN THE BOLT.
B. During dumbbell exercise or storage the Foot Holder Assembling can be folded, when you
attend to do sit up exercise, insert one 83MM Lock Pin(12) into another hole if the Foot
Holder (4) and the bracket on the Front Stabilizer(1).
C. Slide the Foam Roll Tube (7) into the hole on the top of the Foot Holder (4) with half way,
attach two Foam Rolls (19) from each side of the Foam Roll Tube (7).
Step 4
9
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%
:
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.
Exercise intensity
To maximize the benefits of exercising, it is important to exercise with proper intensity. The proper intensity
level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should
be maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known as
your target zone. You can find your target zone in the table below.
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
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.
Exercise Information
Before starting
Cardiovascular
performance
Intermediate aerobic
Effective fat burning
Beats per minutes (bpm)
25 30 35 40 45 50 55 60 70
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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
The exercise routine that is performed on the training bench will develop the core muscle groups.These
muscle groups are highlighted on the muscle chart below.
Exercise Information
Muscle chart
exercise fitness is promoted by any activity that uses your large muscles (arms, legs or buttocks, 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 the routine process. Weight training helps tone, build and strengthen
muscle. If you are working above your target zone, you may want to do a lesser amount of reps.
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Exercise Information
Exercise Frequency
Toe touch stretch
Warming up and Cooling down
Toe Touch Stretch
Stand with your knee bent slightly and slowly
bent forward from your hips. Allow your back
and shoulder to relax as your reach down
toward your toes as far as possible.
Hold for 15 Counts, then relax.
Repeat 3 times
Stretches: Hamstring, back of knees and
back
Quadriceps Stretch
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, then relax.
Repeat 3 times
Stretches: Hamstrings, lower back and
groin.
Each workout should include the following three parts:
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.
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:
Exercise Information
Calf / Achilles Stretch
With one leg in front of the other, reach
forward and place your hands against the
wall, Keep your back leg straight and your
back foot flat on the floor. 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.
Stretching: Calves, Achilles, Tendons and
ankles
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
fell a gentle stretch in the target area.
Hold for 15 counts, then relax, Repeat 3
times for each leg.
Stretching: Quadriceps and hip muscle
Inner Thigh Stretch
Sit with the soles of your feet together and
your knees outward. Pull your feet toward
your groin area as far as possible.
Hold for 15 counts, then relax.
Repeat 3 times.
Stretching: Quadriceps and hips muscle
Inner
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Improtant
Exercise Information
Biceps Curl - Develop the biceps muscles
Sit on the bench with you back supported on the
bench
Grasp a dumbbell in each hand with the palms
facing forwards. Raise the dumbbells until the
biceps are fully contracted. Return slowly to the
start position and repeat,
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance: 10Reps/ 4 sets with gradually
increasing weights
Chest Press - Develop upper pectoral muscles
With the elbows slightly bent. Hold two
dumbbells at arms length overhead, Lower the
dumbbells slowly out to the sides of the chest to
a point where you can feel the stretch of the
pectoral muscles, Bring the dumbbells back o
the start position again in the same arc and
repeat.
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance:10Reps/ 4 sets with gradually
increasing weights
Using the bench
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.
15
Exercise Information
Sit Up - Develops the Abdominal muscles
Sit on the bench with your knees bent to about
45 degrees and your feet hooked under the Leg
Bar Foam Rollers, Put your hand on your
shoulders and your chin on your chest
(This will put a slight bow in your back)
For this position, Inhale and lie back until your
lower back touches the Backrest Board, Exhale
as you raise back up to the starting position
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance: 10Reps/ 4 sets with gradually
increasing weights
Stand alongside the bench with your right knee
bent in front of your left leg, and the dumbbell in
your left hand, hold the bench side with your
right hand for support. Bend over and drop your
left hand towards the floor Now, Pull the
dumbbell up until it is tucked into your side.
Return to starting position and repeat with your
opposite side.
Beginners: 10 Reps with light weights
Intermediate: 10 reps/3 sets
Advance:10Reps/ 4 sets with gradually
increasing weights
Triceps Curl - Develops the Triceps muscle
16
Exercise Information
To Fold & Store Your Bench
Fold flat and insert the pins to lock the bench for storage.
17
1. Examine the equipment
periodically in order to detect
any damage or wear which
may have been produced.
2. Lubricate moving parts with
light oil periodically to prevent
premature wear.
3. Inspect and tighten all parts
before using the equipment,
replace any defective parts
immediately, and do not use
the equipment again until it is
in perfect working order.
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 6001714
www.argos-support.co.uk
Guarantee:
For guarantee purposes,
please retain your
purchase receipt.
.
Care and Maintenance
18
:
Exploded Parts Diagram
Note: Some of above parts have been pre-fitted to the large component at the factory.
19
Part
Description
QTY
Part
Description
QTY
1
Front Stabilizer
117□30x60MM End Cap
2
2
Rear Stabilizer
118Φ25MM End Cap
2
3
Backrest Support
119Foam Roll
2
4
Foot Holder
120□50MM End Cap
2
5
Left Seat Support
121M10X82MM Hex Bolt
2
6
Right Seat Support
122M10X65MM Hex Bolt
2
7
Foam Roll Tube
123M10X70MM Hex Bolt
1
8
Dumbbell Holder
124M10X160MM Hex Bolt
1
9
Seat Pad
125M8*42MM Hex Bolt
4
10
Backrest Pad
126M8X16MM Hex Bolt
4
11
Lock Pin 1
227M6X16MM Philips Bolt
1
12
Lock Pin 2
128M10 Aircraft Nut
6
13
Long Lock Pin
129Φ10MM Washer
12
14
Φ50mm End Cap
430Φ8MM Washer
8
15
□25x50MM End Cap
231Bumper
1
16
□30MM End Cap
4
Parts List
20
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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