Opti Weight Lifting Bench User guide

OPTI Weight Lifting Bench

Assembly & User Instructions Please

Keep for future reference

792/3104

Important

– Please read these instructions fully before assembly or use

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

Issue 1 -6/10/17

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 10-16

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

Using the bench 14-15

To Fold & Store Your Bench 16

Care and Maintenance 17 19

Exploded Parts Diagram 18 20

Parts List 19

Contents

1

Safety Information

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.

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: 110kg.

• The maximum training mass is 40kg (i.e. the total

additional weight used for your workout).

• This product conforms to: BS EN ISO 20957-1 and

-4 Class (H) - Home Use

.

Warning: Before beginning any exercise program, consult your Doctor. This is especially

Important – Please read fully before assembly or use

2

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

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.

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

Please check you have all parts listed below

1.Main Base Frame x 1

2.Front Support x 1

3.Backrest Pad Support x 2

4.Backrest pad Incline Support x 1

5.Rear Stabilizer x 1

6.Bracket x 1

13.Lock Pin x 1

8.Seat Pad x 1

7.Backrest Pad x 1

1

2
345

6

13

8

7

3

before contacting Argos regarding any missing components.
Total mass of the product is 8.5 kg. The dimensions of the equipment after being assembled are (width) 42cm

× (depht) 114 cm × (height) 114 cm.

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

Components - Fixings

Please check you have all parts listed below

4

M10x150 Allen Bolt x 2

M10x72 Allen Bolt x 1

M8x40 Allen Bolt x 4

M8x18 Allen Bolt x 4

M8x40 Carriage Bolt x 2

M6x16 Philips Screw x1

φ

10 Washer x6

Φ8Washerx10

M10 Aircraft Nut x3

M8 Aircraft Nut x 2

5# Allen Bolt WrenchX1PC
6# Allen Bolt Wrench X1PC

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.

Attach one end of the Main Base Frame(1) onto the Rear Stabilizer(5),Align the hole and secure with
2xM8X40mm Carriage Bolt(18),1X Bracket(6) 2xØ8mm Washers (21) and 2XM8 Aircraft nut(23) .

Assembly instructions

Step 1

5

Assembly instructions

Step 2

Attach the other end of the Main Base Frame(1) to the Front support (2),Align the hole and secure with
1xM10X72mm Allen Bolt(15),2xØ10mm Washers (20),1XM10 Aircraft nut(22) and Lock Pin(13) .

6

Attach 2XBackrest Pad Support(3) to the Main Base Frame(1) as the diagram shows , Align the hole
and secure with 1xM10X150mm Allen Bolt(14),2xØ10mm Washers (20), and 1XM10 Aircraft nut(22).

Attach the Backrest Pad Incline Support(4) between the 2XBakrest Pad Support(3) and Align the hole
and secure with 1xM10X150mm Allen Bolt(14),2xØ10mm Washers (20), 1XM10 Aircraft nut(22).

Do not fully tighten the bolt and nut, make sure that they can swivel freely.

Step 3

Assembly instructions

7

Attach the Seat Pad(8) onto the Main Base Frame(1) ,align the holes and secure with 4xØ8mm Washers

(21) and 4 xM8X18mm Allen Bolts (17).

Attach the Backrest Pad (7) onto the Backrest Pad Support(3), align the holes and secure with 4

8xØ8mm Washers (21) and 4 xM8X40mm Allen Bolts (16) .

Assembly instructions

Step 4

8

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

Workout Area

9

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.

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

25 30 35 40 45 50 55 60 70

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

Cardiovascular
performance

Intermediate aerobic

Effective fat burning

Beats per minutes (bpm)

Before starting

10

Aerobic Exercise

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

Weight Training

Targeted Muscle Groups

Exercise Information

Muscle chart

Anterior Deltoid

11

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.

The exercise routine that is performed on the training bench will develop the upper and lower body muscle
groups.These muscle groups are highlighted on the muscle chart below.

Warming up and Cooling down

Exercise Frequency

Toe touch stretch

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, and then relax.
Repeat 3 times

Stretches: Hamstrings, lower back and groin.

Exercise Information

12

Each workout should include the following three parts:

1. A warm up, consisting of 5 to 10 minutes of stretching and light exercise. Aproper 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.

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, and 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, and then relax.
Repeat 3 times.

Stretching: Quadriceps and hips muscle

Exercise Information

13

Improtant

Using the bench

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

Exercise Information

14

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.

Exercise Information

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

15

Exercise Information

To Fold & Store Your Bench

Remove the Lock pin(13),folding the Front Support(2) and the Backrest, then insert the Lock Pin(13) into
the lock position as shown in the diagram.

16

2

2

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

Customer Helpline:

0345 6001714
www.argos-support.co.uk/

Guarantee:

For guarantee purposes,
please retain your purchase
receipt.

17

Care and Maintenance

Exploded Parts Diagram

18

Part

Description

Qty.

Part

Description

Qty.

1

Main Base Frame

1

17

M8X18 Allen Bolt

42Front Support

1

18M8×

40 Carriage Bolt

23Backrest Pad Support

2

19M6×

16 Philips Screw

14Backrest Pad Incline Support

1

20

φ

10 Washer

65Rear Stabilizer

1

21

φ

8 Washer

10

6

Bracket

1

22

M10 Aircraft Nut

3

7

Backrest Pad

1

23

M8 Aircraft Nut

2

8

Seat Pad

1

24

Rubber Bumper

1

9

PT25×50 Foot

2

10

PT25×50 Foot

2

11

PT25×50×1.5 End Cap

1

12

口25×

1.5 End Cap

4

13

Lock Pin

1

14

M10×150 Allen Bolt

2

15

M10×72 Allen Bolt

1

16

M8X40 Allen Bolt

4

Parts List

19

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