Pro Fitness 460/3788 Assembly & User Instructions
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Pro Fitness 460/3788 Assembly & User Instructions

70kg home gym
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Pro Fitness 70KG Home Gym
460/3788
Assembly & User Instructions -
Please keep for future reference
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 640 2020
Issue 1 -11/10/15

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Summary of Contents for Pro Fitness 460/3788

  • Page 1 Pro Fitness 70KG Home Gym 460/3788 Assembly & User Instructions - Please keep for future reference 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.

  • Page 2: Table Of Contents

    Contents Safety Information Components - Parts Components – Fixings Assembly Instructions 7-29 Home Gym Exercise Guide 30-32 Exercising Information 33-36 Before starting to exercise Muscle chart Warming up and cooling down 35 -36 Exercises Care and Maintenance Exploded Parts List 38-39 Guarantee...

  • Page 3: Safety Information

    Safety Information Important – Please read fully before assembly or use his exercise equipment is built for optimum safety. However, certain precautions apply whenever you operate a piece of exercise equipment. Be To reduce the risk of serious injury, read the entire manual before you assemble or use your home gym. sure to read the entire manual before you assemble, operate or use this In particular, note the following safety precautions.

  • Page 4: Components - Parts

    MUST read all instructions before using any fitness equipment. Argos assumes no responsibility for personal injury or property damage sustained by or through the use of this product. MUST read all instructions before using any fitness equipment. Argos assumes no responsibility for If you have damaged or missing parts, please Components - Parts personal injury or property damage sustained by or through the use of this product.
  • Page 5 Bracket x 1 Guide Rod x 2 Main Base Frame x 1 Rear Stabilizer x 1 Seat Support x 1 Upper Frame x 1 Seat Post x 1 Front Press Base x 1 Right Fly arm x 1 Vertical Frame x 1 Left Fly arm x 1 Front Press Handle x 2 Foot Plate x 1...
  • Page 6 Lat Bar x 1 Swivel Pulley Bracket x 2 25mm Foam Roll Tube x 2 Weight Stack Double Floating 19mm Connecting Angled Double Pulley Cover Bracket x 4 Pulley Bracket x 2 Rod x 1 Bracket x 1 Bracket x 3 Weight Stack Cover x 2 10 LB Weight 8 LB Weight...
  • Page 7 7# Clip Hook x 2 Ankle Strap x 1 Pulley Cover x 8 15 Joint Chain x 1 Ø25x 1.5 End Cap x 2 Upper Cable x 1 Butterfly Cable x 1 Lower Cable x 1 Components - Fixings Please check you have all fixings listed below...

  • Page 8: Assembly Instructions

    Note: Some of the smaller components may be pre-fitted to the larger components. Please check carefully before contacting Argos regarding any missing components. Please prepare an adjustable spanner by yourself when you are intend to assemble this machine. Assembly instructions Step 1 Insert the Guide rods (3) into the holes on the Rear...
  • Page 9 Assembly instructions...
  • Page 10 Step 2 Attach the Main Base frame (2) and Bracket (4) to the Rear stabilizer (1) using 2 x M10 x 70mm Carriage Bolts (50), 2 x Ø10mm Washers (49) and 2 x M10 Aircraft nuts (51). Notes: (52), (53) are pre-fitted. Assembly instructions Step 3...
  • Page 11 a. Put 2 x Lower Fixed Frames (17) through the 2 x Guide Rods (3) respectively. b. Fix the Lower Fixed Frames (17) to the Rear Stabilizer (1) using 2 x M10 x 25mm Allen Bolts (48) and 2 x 10mm Washer (49).
  • Page 12 Step 4 Attach the Vertical Frame (5) and 1 x Bracket (27) to the Main Base frame (2) using 2 x M10 x 70mm Carriage Bolts (50), 2 x Ø10mm Washers (49) and 2 x M10 Aircraft nuts (51). Notes: (54), (55) are pre-fitted. Assembly instructions...
  • Page 13 Step 5 a. Attach 2 x Swivel Pulley Brackets (22) to the Vertical Frame (5) using 2 x M10 x 65mm Allen Bolts (56), 4 x Ø10mm Washers (49) and 2 x M10 Aircraft nuts (51). Assembly instructions...
  • Page 14 Step 6 a. Put 2 x Rubber bumpers (38) through the Guide Rods (3) . b. Carefully slide 15 x 10 LB Weight plates (29) down the Guide rods (3). Important: The deep grooves on the Weight plates (29) MUST all face the back of the assembly and be on the Underside.
  • Page 15 Step 7 Put 2 x Upper Fixed Frames (16) through the 2 x Guide Rods (3). Assembly instructions...
  • Page 16 Step 8 a. Attach the Upper Frame (6) and 1 x Bracket (27) to the Vertical Frame (5) using 2 x M10 x 70mm Carriage Bolts (50), 2 x Ø10mm Washers (49) and 2 x M10 Aircraft nuts (51). b. Attach the Upper Frame (6) to the Guide Rod (3) and Upper Fixed Frame (16) using 2 x M10 x 25mm Allen Bolts (48), 2 x M10 x 50mm Allen Bolts (58) and 2 x Ø10mm Washers (49).
  • Page 17 Step 9 a. Attach the Seat Post (8) to the Main Base Frame (2) using 1 x M10 x 70mm Carriage Bolt (50), 1 x Ø10mm Washer (49) and 1 x M10 Aircraft nut (51). b. Attach the Seat Support (7) to the Seat Post (8) using 1 x M10 x 70mm Carriage Bolt (50), 1 x Ø10mm Washer (49) and 1 x M10 Aircraft nut (51).
  • Page 18 Step 10 Fix the Foot Plate (15) to the Main Base Frame (2) by inserting the Connecting Rod (23) into the holes on the Foot Plate and Main Base Frame, and attach 2 x Ø25x 1.5 End Caps (61) to the Connecting Rod (23).
  • Page 19 Step 11 Attach the Leg Developer (14) to the Seat Support (7) using 1 x M10 x 80mm Allen Bolt (62), 2 x Ø10mm Washers (49) and 1 x M10 Aircraft Nut (51). Notes: (63), (64), (65), (54) are pre-fitted. Assembly instructions...
  • Page 20 Step 12 Attach the Front Press Base (9) to the Upper Frame (6) using 1 x Axle (66), 2 x Ø10mm Big Washer (67) and 2 x M10 Aircraft Nuts (51). Notes: (72), (68), (59), (70), (71) are pre-fitted. Assembly instructions...
  • Page 21 Step 13 Attach the L & R Fly Arms (10, 11) to the Front Press Frame (9) using 2 x Ø10mm Big Washers (67) and 2 x M10 Aircraft Nuts (51). Notes: (64) is pre-fitted. Assembly instructions...
  • Page 22 Step 14 Slide 2 x 50mm Foam pads (34) onto the L & R butterfly arms (9,10). Assembly instructions...
  • Page 23 Step 15 Attach 2 x Front Press Handles (12) to the L & R Fly Arms (10, 11) respectively and secure with 2 x M10 x 25mm Allen Bolts (48), 2 x Ø10mm Washers (49). Notes: (73) is pre-fitted. Assembly instructions...
  • Page 24 Step 16 Insert the Arm Curl Pad Support (13) into the Seat Support (7), and secure with 1 x M18 Lock Knob (36). Assembly instructions...
  • Page 25 Step 17 a. Attach the Back Pad (33) to the Vertical Frame (5) using 2 x M8 x 65mm Allen Bolts (76) and 2 x Ø8mm Washers (75). b. Attach the Seat Pad (32) to the Seat Support (7) using 4 x M8 x 15mm Allen Bolts (74) and 4 x Ø8mm Washers (75).
  • Page 26 Step 18 a. Insert 2 x Foam Roll Tubes (21) half way into the Seat Support (7) and Leg Developer (14) respectively. b. Push 4 x 22mm Foam Pads (35) onto each side of the Foam Roll tubes (21). Notes: (84) is pre-fitted. Assembly instructions...
  • Page 27 Step 19 a. Thread the Upper Cable (44) through the Upper Frame (6), and fix 1 x Pulley (39) to the Upper Frame (6) using 1 x M10 x 45mm Allen Bolt (77), 2 x Ø10mm Washers (49) and 1 x M10 Aircraft Nut (51). Put the cable through the slot of the Front Press Base (9).
  • Page 28 Step 20 a. Fix one end of the Butterfly Cable (45) to the Right Fly Arm (11). b. Thread the Butterfly Cable (45) through the Swivel Pulley Bracket (22), and fix 1 x Pulley (39) to the Swivel Pulley Bracket (22) using 1 x M10 x 45mm Allen Bolt (77), 2 x Ø10mm Washers (49) and 1 x M10 Aircraft Nut (51).
  • Page 29 Step 21 a. Thread the Lower Cable (46) through the Leg Developer (14), and fix 1 x Pulley (39) to the Leg Developer (14) using 1 x M10 x 65mm Allen Bolt (56), 2 x Ø25 x 13 Pulley Bushings (80) and 1 x M10 Aircraft Nut (51).
  • Page 30 Step 22 Attach the Weight Stack Cover (28) to the Upper and Lower Fixed Frame (16, 17) using 6 x M6 x 15mm Allen Bolts (82). Then tighten the bolts at Step 8-b. Assembly instructions...
  • Page 31 Step 23 Connect the Lat Bar (20) to the hook on the Upper Frame (6) using 1 x 15 Joint Chain (41) and 2 x #7 Clip Hooks (42). Notes: (73), (83) are pre-fitted. Home Gym Exercise Guide...
  • Page 32 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. ...
  • Page 33 Home Gym Exercise Guide Seated Preacher Curl 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.
  • Page 34 Home Gym Exercise Guide Lat Pull Down Developing the Abs / Core Select the desired weight. Attach ‘Lat bar’ to Upper pulley. Sit facing the back pad with your feet flat on the floor. Grasp ‘Lat bar’ using a narrow grip with Lat bar behind your head. Contract your abs to stabilise yourself.

  • Page 35: Exercising Information

    Exercising Information Before starting to exercise Before you start How you begin your exercise programme depends on your physical condition. If you have been inactive for several years or are overweight, you must start slowly and increase a few repetitions per workout . However, your aerobic fitness will improve over the next six to eight weeks.
  • Page 36 Exercising Information Muscle chart Aerobic Exercise Aerobic exercise improves the fitness of your lungs and heart - your body’s most important muscle. Aerobic exercise fitness is promoted by any activity that uses your large muscles (arms, legs or buttocks, for example). Your heart beats quickly and you breathe deeply.
  • Page 37 Exercising Information Warming up and Cooling down exercises 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.
  • Page 38 Exercising Information Calf / Achilles stretch 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.

  • Page 39: Care And Maintenance

    Care and Maintenance the equipment again until it is think that you may have parts The safety level of the in perfect working order. missing, contact the customer equipment can only be helpline : maintained if it is examined 0345 640 2020. The equipment can be regularly for damage and wear www.argos-support.co.uk...

  • Page 40: Exploded Parts List

    Exploded Parts List Part Description Qty. Part Description Qty. Rear Stabilizer Swivel Pulley Bracket Main Base Frame 19mm Connecting Rod Guide Rod Weight Stack Cover Bracket Bracket Double Floating Pulley Bracket Vertical Frame Angled Double Pulley Bracket Upper Frame Bracket Seat Support Weight Stack Cover Seat Post...
  • Page 41 Exploded Parts List Ankle Strap 18mm Bushing Upper Cable □45 x1.5 End Cap Butterfly Cable PP Bumper Lower Cable Axle □50 End Cap Ø10mm Big Washer M10 x 25mm Allen Bolt 28mm Bushing Ø10mm Washer 16mm Bushing M10 x 70mm Carriage Bolt Ø10x85 L-shaped Lock Pin M10 Aircraft Nut ST5 x 10 Philips Screw...
  • Page 42 Guarantee Product Guarantee This product is guaranteed against manufacturing defects from a period of Year 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.

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