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Related Manuals for Fortis FSADDBBS30A
Summary of Contents for Fortis FSADDBBS30A
- Page 1 ADJUSTABLE DUMBBELL & BARBELL SET (30KG) FSADDBBS30A...
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Page 3: Safety And Warnings
SAFETY & WARNINGS • The use of dumbbells or barbells can be dangerous. Read all safety instructions before first use. Retain this user guide for future reference. • This equipment is not a toy. To avoid injury keep away from children. •... - Page 4 COMPONENTS 2.5kg Plates (x8) 2kg Plates (x4) Dumbbell Bars (x2) Connecting Rod Collars (x4)
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Page 5: Exercise Guide
EXERCISE GUIDE Biceps - Dumbbell Hammer Curls: With a dumbbell in each hand, stand with your arms hanging at your sides with palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keep your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. - Page 6 Triceps - Lying Triceps Push: Sit on a flat bench holding a bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes.
- Page 7 Shoulders - Lateral Dumbbell Raise: Stand upright with your feet shoulder width apart and your arms at your side. Hold a dumbbell in each hand with your palms turned toward your body. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them back down to your side again.
- Page 8 Legs - Barbell Back Squat: Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes pointing just a little outward. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor.
- Page 9 Back – Bent Over Row: Start with your right foot flat on the floor, your left knee resting on a flat bench and your left arm on the bench. Your back should be flat and almost parallel with the floor. Reach down and pick up a dumbbell with your right hand.
- Page 10 Chest - Dumbbell Bench Press Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards. Bend your elbows at a 90° angle with your upper arms parallel to the ground.
- Page 11 NOTES...
- Page 12 Need more information? We hope that this user guide has given you the assistance needed for a simple set-up. For the most up-to-date guide for your product, as well as any additional assistance you may require, head online to help.kogan.com...
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