Argos pro fitness Assembly & User Instructions page 26

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Home Gym Exercise Guide
Using the home gym
Important:
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.

 Children should not be permitted to use this equipment.
 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.
 There is a lock hole under the weight plates, Use the select pin to lock the weight plates after finishing
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.
Always warm up your muscles before exercising. Prepare your body with easy stretching (without bouncing)
and light callisthenic, for several minutes.
Seated Bench Press
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
Pectoral Fly
Developing the Pectoralis
Select the desired weight. Sit facing away from
the equipment with your back against back pad.
Place forearms on fly pads. Rotate your arms
forward as far as possible, by contracting from
your chest. Return to the start position in a slow
and controlled manner and repeat the exercise.
Beginners:10 Reps with light weights
Intermediate: 10 Reps / 3 sets
Advanced: 10 Reps / 4 sets with gradually
increasing weights
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