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FITBENCH FB03 Manual

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WHERE FUNCTION MEETS FITNESS
MANUAL
MODEL #FB03
D
FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
FITBENCHUSA.COM
US and International Patent Pending
© 2017 FITBENCH, LLC All Rights Reserved
1

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  • Page 1 WHERE FUNCTION MEETS FITNESS MANUAL MODEL #FB03 FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM US and International Patent Pending © 2017 FITBENCH, LLC All Rights Reserved...
  • Page 2  Customer Name and Address  Telephone Number  Email Address  FITBENCH Serial Number FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM US and International Patent Pending © 2017 FITBENCH, LLC All Rights Reserved...

  • Page 3: Table Of Contents

    “The FITBENCH 300: Back and Shoulders” ................37 Super Tri-Circuit: Back and Shoulders ...................37 WARRANTY ..........................39 FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM US and International Patent Pending © 2017 FITBENCH, LLC All Rights Reserved...

  • Page 4: Important Safety Instructions

    3. The product should only be used on a level surface. Allow enough space around the FITBENCH to perform all possible exercises. 4. Do not allow children on or near the FITBENCH unless supervised by an adult. 5. Do not attempt to lift more weight than you can control safely. If you should feel pain or abnormal symptoms, stop your workout immediately and consult your physician.

  • Page 5: Assembly Instructions And Accessory Placement

    It is recommended that once you have the FITBENCH removed from its packaging, you place the FITBENCH in its desired location before installing the dumbbell weights, kettle bells, slam ball and resistance band package.

  • Page 6: Dumbell Sizes

    DUMBELL SIZES There are six sets of dumbbells that come with the FITBENCH. Depending on your location, you may have received dumbbells in POUNDS or KILOGRAMS. Pound Sizes:  5 Lbs. X 2  10 Lbs. X 2  15 Lbs. X 2 ...

  • Page 7: Dumbbell Location

     14 Kg. X 2 DUMBBELL LOCATION FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM US and International Patent Pending © 2017 FITBENCH, LLC All Rights Reserved...
  • Page 8 FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM US and International Patent Pending © 2017 FITBENCH, LLC All Rights Reserved...

  • Page 9: Kettle Bell Sizes

    KETTLE BELL SIZES There are two kettle bells that come with the FITBENCH. Depending on your location, you may have received kettle bells in POUNDS or KILOGRAMS. Pound Sizes:  20 Lbs. X 1  30 Lbs. X 1 FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM...

  • Page 10: Kettle Bell Location

    Kilogram Sizes:  8 Kg. X 1  12 Kg. X 1 KETTLE BELL LOCATION FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM US and International Patent Pending © 2017 FITBENCH, LLC All Rights Reserved...

  • Page 11: Slam Ball Size

    SLAM BALL SIZE There is one slam ball that comes with the FITBENCH. Depending on your location, you may have received the slam ball in POUNDS or KILOGRAMS. FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM...

  • Page 12: Slam Ball Location

     25 Lbs. X 1 Kilogram Sizes  12 Kg. X 1 SLAM BALL LOCATION FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM US and International Patent Pending © 2017 FITBENCH, LLC All Rights Reserved...

  • Page 13: Resistance Band Package

    There is one custom made resistance band package that comes with the FITBENCH. Within the resistance band package there will be three different resistance band strengths and two ankle straps. FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM US and International Patent Pending...

  • Page 14: Resistance Band Package Location

    The resistance band storage location is under the adjustable bench top. To access this location (shown below) you need to open the bench top. FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM US and International Patent Pending...
  • Page 15 FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM US and International Patent Pending © 2017 FITBENCH, LLC All Rights Reserved...

  • Page 16: Parts List

    Button Head Cap Screw M8*20 Button Head Cap Screw M8*15 Button Head Cap Screw M6*25 FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM US and International Patent Pending © 2017 FITBENCH, LLC All Rights Reserved...
  • Page 17 Nylon Nut Nylon Nut M10 Flat Nut M10 Rivet Nut Tapping Screw ST3.8*16 LOGO Sticker FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM US and International Patent Pending © 2017 FITBENCH, LLC All Rights Reserved...

  • Page 18: Exploded View

    EXPLODED VIEW FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM US and International Patent Pending © 2017 FITBENCH, LLC All Rights Reserved...

  • Page 19: General Maintenance Information

    Avoid using any abrasive cleaners.  Replace ripped or worn FITBENCH composite top immediately.  Keep sharp or pointed objects clear of the FITBENCH composite top. Decals:  Inspect and familiarize yourself with any safety warnings or other user information posted on each decal.

  • Page 20: Fitbench Workout Ideas

    2 inches off floor and replace. Repeat doing this until you no longer can. 2) FITBENCH box jump: Stand in front of the FITBENCH on the long side with feet shoulder-width apart. Dip your knees and jump onto the FITBENCH with a soft landing.
  • Page 21 6) Slam ball Bulgarian split squat: Grab the slam ball from the FITBENCH. Put the top of your left foot on the top of the FITBENCH with your right foot on the floor, a stride away. Press the slam ball above your head with a slight bend in your arm.
  • Page 22 1) Dumbbell calf raise: Grab one 30lb dumbbell from the FITBENCH and place it on the floor. Increase the FITBENCH top to the max height, as you will use this for stabilization. Place your right foot onto the handle of the dumbbell, adjusting so the ball of your foot is over the handle.
  • Page 23 FITBENCH as far as you, can keeping a straight leg. Pause, then return to starting position. Do this several times and then switch.

  • Page 24: Core Exercises

    Standing perpendicular to the FITBENCH, step up with your right leg. Before you get to full standing position on top of the FITBENCH, raise up your left knee so it is at hip height and press the slam ball above your head.

  • Page 25: The Fitbench 300: Legs And Core

    Do this exercise several times. 5) Russian twist: Sit on top of the FITBENCH with your feet flat and your knees bent. Hold your arms straight out in front of you with your palms together.

  • Page 26: Chest Exercises

    1) Incline pushup: Place your hands on the FITBENCH – body in plank, then pushup. 2) Decline pushup: Place feet on FITBENCH - hands on the floor in plank position, pushup. Increased difficulty: Try single leg decline pushup – same as ...
  • Page 27 Pause, then lower the dumbbell back down and repeat the same movement with your left arm. 7) Dumbbell flat FITBENCH press: Grab a pair of dumbbells from the FITBENCH (medium/heavy weight). Lie flat on your back on the FITBENCH, folding the dumbbells over your chest so they are nearly touching.
  • Page 28 10) Kettle bell FITBENCH pullover: Grab a kettle bell (light or heavy). With a flat top on the FITBENCH, lay on the FITBNECH with your body perpendicular to the FITBENCH with just your shoulders/upper back on the top, with your knees at a 90-degree angle and your feet on the floor.

  • Page 29: Arm Exercises

    11) Slam ball over-head slam: Grab the slam ball from the FITBENCH. From a standing position with feet at shoulder width, raise the slam ball above your head and slam the ball down onto the floor with a fierce throw.
  • Page 30 Each grip targets a different muscle grouping in your forearms, biceps, and shoulders. 2) Incline FITBENCH hammer curl: Adjust the FITBENCH top to a 45- degree incline. Grab a set of dumbbells (light/medium weight). Standing at the lower end of the top, lower your entire body with your upper thighs, hips, stomach, and chest lying on the top.
  • Page 31 30 seconds, do several reps of this, and then switch arms. 5) Resistance band alternating burnout curl: Grab a resistance band from storage under the FITBENCH and fix it to one of the anchor points (light/ medium resistance). While standing with feet shoulder-width apart, grab the handles and hold palms facing forward.
  • Page 32 2) FITBENCH dip: With a flat top on the FITBENCH, sit on the long side of the top with fingers holding the edge, facing your knees. Feet should be slightly wider than shoulder-width apart with hamstrings parallel to the floor.

  • Page 33: The Fitbench 300: Chest And Arms

    Between each set, lay on back and do toe touches. To increase intensity, hold a kettle bell in each hand. 1 minute rest FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM US and International Patent Pending...

  • Page 34: Back Exercises

    Hold kettle bell in right hand with palms facing in (other grips can be used to reach different muscle groups). Place your left hand on the FITBENCH top in front of you and bend at the hips. Let the kettle bell hang at arm’s length.

  • Page 35: Shoulder Exercises

    5) Resistance Band standing reverse fly: Attach a resistance band to one of the anchor points on the FITBENCH. Step away from the FITBENCH a few feet while holding a handle in each hand, palms facing each other. In a controlled motion, raise your palms up to ear height. Your palms should be facing out at this point with arms spread out wide.
  • Page 36 4) Inverted push press: Assume a pushup position but place your feet on the FITBENCH top and push your hips up so your torso is nearly perpendicular to the floor. Without changing your body posture, lower your body until your head nearly touches the ground. Press your body back to the started position, not changing body positioning (essentially an inverted shoulder press).

  • Page 37: The Fitbench 300: Back And Shoulders

    6) Resistance band shoulder rotation: Grab a resistance band from the FITBENCH and fix it to one of the higher anchor points on the slam ball side of the FITBENCH. Grab the handles with both hands, standing with feet shoulder-width apart, with palms down, raise elbows so they are at shoulder height and at 90-degrees (this is your starting position).
  • Page 38 Shoulder #4 (15 reps), Back #4 (30 reps), Shoulder #5 (10 reps). Do 2 sets of this with 30 ab leg raises in between each set. Rest and hydrate - you deserve it! FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM US and International Patent Pending...

  • Page 39: Warranty

    Some states do not allow the exclusion or limitation of incidental or consequential damages, so the above limitation or exclusion may not apply to you. FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018 FITBENCHUSA.COM US and International Patent Pending...

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