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maximuscle 335 / 8687 Assembly & User's Instruction

Two station home gym
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Two Station Home Gym
Assembly & User Instruction – Please keep for future reference
335 / 8687
Important – Please read these instructions fully before assembly or using
These Instructions contain important information which will help you get 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: 0845 600 0464
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Summary of Contents for maximuscle 335 / 8687

  • Page 1 Two Station Home Gym Assembly & User Instruction – Please keep for future reference 335 / 8687 Important – Please read these instructions fully before assembly or using These Instructions contain important information which will help you get best from your equipment and ensure safe and correct assembly, use and maintenance.

  • Page 2: Table Of Contents

    Contents Safety Information Components - Parts Components – Fixing 7 29 Assembly Instruction 30 38 Exercising Information * Before Starting to exercise * Muscle Chart *Basicaerobic training programme 33-35 * Weight resistance chart 37 38 * Warming up and Cooling down 39 47 * Weight bench exercise guide Care and Maintenance...

  • Page 3: Safety Information

    Safety Information Important – Please read fully before using and assembly T o reduce the risk of serious injury, read the entire manual before you assemble or operate the Maximuscle Two Station Home Gym, In particular, note the following safety precautions: Assembly not recommended by manufacturer.

  • Page 4: Components - Parts 3

    If you have any damaged or missing parts, Please Components-parts Call the Customer Helpline: 0845 6000 464 Please check you have all parts list below Note: Some of the smaller components may be pre-fitted to larger components. Please check carefully before contacting Argos regarding any missing components.
  • Page 5 Components--parts...
  • Page 6 Components--parts...

  • Page 7: Components - Fixing

    Components – Fixings Please check you have all fixings listed below NOTE: Some of the fixings are pre-fitted to the larger components. Please check carefully before contacting Argos regarding any missing fixings...
  • Page 8 Assembly Instruction Recommend the assembly if this equipment is carried by two person NOTE: Tool required assembly the machine: two adjustable wrenches, and one Philips screw driver Step 1 a. Insert two Weight stack guide rods(22) into the holes on the Rear stabilizer (2), fix using two M10 x 25mm Allen bolts (84), two Ø10mm Washers (93) from the bottom.

  • Page 9: Assembly Instruction 7

    Assembly Instruction Step 3 a. Attach the Upright support (3) onto the Base frame (1), Align the holes, fix using two M10 x 70mm Allen bolts (77), one Bracket (29), two Ø10mm Washers (93) and M10 Aircraft nuts (95).
  • Page 10 Assembly Instruction Step 4 a. Carefully slide 14PCS Weight stacks (69) Weight stem (68) down to the Guide rods (22). down Guide rods (22). When using: Select the desired training weight Important: The deep grooves on the Weight by inserting the Weights select pin (41) into the stacks (69) MUST all face the back of the deep grooves under the Weight stacks and into assembly and be on the underside.
  • Page 11 Assembly Instruction Step 5 a. Push two Ø25 x10mm Pulley bushings (74) into the holes on the Upper frame (5) where shown. b. Attach Upper frame (5) onto the Upright support (3) and two Guide rods (22). Fix to Upright support (3) using two M10 x 70mm Carriage Bolts (77), one Bracket (29), two Ø10mm Washers (93) and M10 Aircraft nuts (95).
  • Page 12 Assembly Instruction Step 7 a. Attach Front press base (6) to the Upper frame (5) using Ø16 x 206mm Long axle (75), fix with two Ø25 x 11mm Washers (92), M10 Aircraft nuts (95). Note: When doing Front press exercise: Insert the Lock pins (42) through Holes A into holes on the top of Left &...
  • Page 13 Assembly Instruction Step 8 a. Attach Right butterfly (8) to the Front press c. Insert Front press handle (24) into the side base (6) using one Ø25 x 11mm Washer (92), hole of the Right butterfly (8), fix with M10 x M10 Aircraft nut (95).
  • Page 14 Assembly Instruction Step 9 a. Attach Seat pad (32) onto the Seat support c. Place two 25X10mm Bushings (74) into the frame (4). Fix using two M8 x 65mm Allen bolts holes of the leg developer (9). (87), Ø8mm Washers (94). Attach Leg developer (9) to the bracket on the top of the Seat support frame (4) using one b.
  • Page 15 Assembly Instruction Step 10 a. Attach Arm curl pad (34) to the Arm curl pad b. Insert Arm curl pad stand (10) into the top stand (10, fix using two M8 x 15mm Allen bolts opening of the Seat support frame (4), Get your (89), Ø8mm Washers (94).
  • Page 16 Assembly Instruction Step 11 a. Slide Long foam roll tube (26) into the hole b. Slide Short foam roll tube (25) into the hole on the Seat support frame (4) with half- way. on the Leg developer (9) with halfway. Attach Attach two Foam rolls (61) to each side of Long two Foam rolls (61) to each side of the Foam foam roll tube (26).
  • Page 17 Assembly Instruction Upper cable assembly – Please see below diagram and cable loop diagram on Page...
  • Page 18 Assembly Instruction Step 12 Important: Study and following the diagram and below Cable Loop Diagram carefully: a. Feed the bolt’s end of the Upper cable (38) f. Draw the cable upward around the pulley Through the pulley bracket on the top of the then attach the pulley to the opening on the Upper frame (5), Attach one Pulley (65) to the rear of the Upper frame (5), fix using M10 x...
  • Page 19 Assembly Instruction Butterfly cable assembly – Please see below diagram and cable loop diagram on page...
  • Page 20 Assembly Instruction Step 13 Important: Study and following the diagram and below Cable Loop Diagram carefully: a. Attach two Swing pulley brackets (21) to d. Draw the cable upward around one pulley. the open bracket on the Upright support Repeat step b to install the pulley to right frame (4).
  • Page 21 Assembly Instruction Lower cable assembly – Please see below diagram and cable loop diagram on page...
  • Page 22 Assembly Instruction Step 14 Important: Study and following the diagram and below Cable Loop Diagram carefully: a. Feed ring side of the Lower cable (40) e. Draw the cable downward, place one through the lower opening of the Leg Pulley (65) over the cable and attach the developer (9).
  • Page 23 Assembly Instruction Cable loop diagram Step 15 a. Attach Lat bar assembly (24) to the end of the Upper cable (38) using one 15 Joint chain (43) and two Gourd hooks (44). b. User also can attach Ankle strap (70) or Short bar (27) to the end of Lower cable (39) using one 15 Joint chain (43) and two Gourd hooks (44) for Lower position exercising.
  • Page 24 Assembly Instruction Step 16 a. Attach Side stabilizer (11) to the Base frame (1), line up the holes and fix using two M10 x 70mm Carriage bolts (77), one Bracket (29), two Ø10mm Washers (93) and two M10 Aircraft nuts (95).
  • Page 25 Assembly Instruction Step 17 a. Attach Weight stack cage (31) to each side of Rear Stabilize (2) and Upper frame (5), Line up the holes and fix using two M10 x 15mm Allen bolts (85), Ø10mm Washers (93).
  • Page 26 Assembly Instruction Step 18 a. Attach Lower vertical support (12) onto the Side stabilizer (11) using two M10 x 70mm Carriage bolts (77), one bracket (29), two Ø10mm Washers (93) and two M110 Aircraft nuts (95).
  • Page 27 Assembly Instruction Step 19 a. Attach Cross beam (17) to the Upper frame c. Attach Power tower upper frame (13) to the (5) using two M10 x 70mm Carriage bolts Cross beam (17) using two M10 x 70mm (77), one Bracket (29), two Ø10mm Washers Carriage bolts (77), one Bracket (29), two (93) and M10 Aircraft nuts (95).
  • Page 28 Assembly Instruction Step 20 a. Attach Left & Right dip arm (14 & 15) to the b. Insert the two VKR handle (37) into the holes connection point of Lower vertical support (12) on the top of Left & Right dip arm (14 & 15), fix and Power tower upper frame (13), Line up the using two M10 x 15mm Allen bolts (85) and holes, fix using two M10 x 70mm Carriage bolts...
  • Page 29 Assembly Instruction Step 21 a. Insert the Chining bar (16) into the top opening of Power tower upper frame (13). Fix using one M10 x 65mm Allen bolt (83), Ø10mm Washer (93) and M10 Aircraft nut (95).
  • Page 30 Assembly Instruction Step 22 a. Attach the Power tower backrest pad (35) to b. Attach two Arm pads (36) to Left & Right Lower vertical support (12) and Power tower Dip arm (14 & 15). Line up the holes from upper frame (13), Line up the holes, and fix using bottom, fix using four M8 x 52mm Allen bolts two M8 x 70mm Allen bolt (86) and Ø8mm Washer...

  • Page 31: Exercising Information 30

    Exercising Information Before starting to exercise How you begin your exercise will vary from person to person. If you have not exercised for a long period of time, or are severely overweight, you MUST start slowly and increase your time gradually, by perhaps only few minutes for each session per week.
  • Page 32 Exercise Information Users age Unconditioned Conditioned (years) (Target Zone A ) (Target Zone B) beats per minute Beat per minute 20 ------24 145----165 155----175 25------29 140----160 150----170 30------34 135----155 145----165 35------39 130----150 140----160 40------44 125----145 135----155 45------49 120---140 130----150 50------54 115---135 125----145 55------59...

  • Page 33: Muscle Chart

    Exercise Information Muscle Chart Targeted Muscle Groups The exercise routines performed on the preacher pad and barbell will develop primarily upper body muscle groups shown in white. Use the leg extension and curl bar to concentrate on the lower body muscle groups shown in grey.

  • Page 34: Basicaerobic Training Programme

    Exercise Information Basic aerobic training programme For your basic aerobic exercise routine we suggest that you try the following, remember breathe correctly exercise at your own pace and do not over-train as it may result in injury (see “ Target Zone” table on page 12).
  • Page 35 Exercise Information Exercise programmes Beginners programme Intermediate programme This is short suggested programme which we This is slightly longer programme which we suggest you use for no more than 3 weeks, to suggest you use for the next 6 – 8 weeks, to be ideally performed every other day, but be ideally performed not more than 5 times certainly not more than 4 times during the...
  • Page 36 Exercise Information Basic aerobic training programme Advance programme ” Your rest interval between each set of reps This is an open-ended programme, ideally should be 1 minute. performed not more than 4 times during the ” Your should perform 4 SET of each week, preferably on alternate days.

  • Page 37: Weight Resistance Chart

    Exercise Information Weight resistance chart Station Weight Plate Front Press Butterfly Lat Pull Down Leg Extension 14Kgs 6.75Kgs 13.5Kgs 13.5Kgs 19.8Kgs 9Kgs 18Kgs 18Kgs 25.9Kgs 11.3Kgs 22.5Kgs 22.5Kgs 31.5Kgs 13.5Kgs 27Kgs 27Kgs 37.4Kgs 15.8Kgs 31.5Kgs 31.5Kgs 43.2Kgs 18Kgs 36Kgs 36Kgs 49.1Kgs 20.3Kgs 40.5Kgs...

  • Page 38: Warming Up And Cooling Down 37

    Exercise Information Warming up and Cooling Down exercises A successful exercise session begins with warming up exercises and ends with exercise for cooling down and relaxing. These warming up exercise prepare your body for the subsequent demands made upon it. The cooling down/relaxation period after the exercise session ensure that you do not experience any muscular problems, In the following pages you will find stretching exercise instructions for warming up and cooling down.
  • Page 39 Exercising Information Calf / Achilles 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.

  • Page 40: Weight Bench Exercise Guide 39

    Weight Bench Exercise Guide Using the Weight Bench IMPORTANT! : When working out, do the following for each exercise: exhale while exerting/lifting and inhale while return to the starting position in slow and controlled manner. 1. Read all caution and warning stickers before using this equipment. 2.
  • Page 41 Weight Bench Exercise Guide Pectoral Fly Developing the pectoral 1. Select Desired Weight 2. Sit facing away from the machine and position your back firmly against the backrest pad 3. Place your forearms on the PEC fly foam roll 4. Rotate your arms forward, as far as possible, by contracting from the chest 5.
  • Page 42 Weight Bench Exercise Guide High pull AB crunch Developing the ABS/Core muscles 1. Select desired weights 2. Sit facing away from the machine, locking legs into foam roller pads for support 3. Grasp lat bar and position the lat bar behind head 4.
  • Page 43 Weight Bench Exercise Guide Lat pull down Developing the Latissimus Dorsi muscle 1. Select Desired Weight 2. Attach lat bar to the end of Upper cable 3. Sit, facing into the machine with knee under seat back for support. 4. Grip the lat bar at extreme ends. 5.
  • Page 44 Weight Bench Exercise Guide Knees Raising Developing the waist muscle 1. Standing aside of the machine with the back against the Power tower backrest pad. 2. Place your arms on the Arm pads with two hands grasp two VKR Handles. 3.
  • Page 45 Weight Bench Exercise Guide Seat Row Developing the LATS Biceps muscle 1. Select Desired Weight 2. Attach Short bar and chain to the end of Lower cable using gourd hooks. 3. Seating, facing into the machine with heels against the lower foam roll for support.
  • Page 46 Weight Bench Exercise Guide Leg Kick Back Developing the Legs muscle 1. Select Desired Weight 2. Wrap the Ankle strap around the leg to be exercised. 3. Attach the ankle strap and chain to the end of the lower cable using gourd hooks.
  • Page 47 Weight Bench Exercise Guide Outer leg kick Developing the outer thigh muscle 1. Select Desired Weights 2. Wrap the Ankle strap around the leg to be exercised 3. Attach the ankle strap and chain to the end of the lower cable using gourd hooks.
  • Page 48 Weight Bench Exercise Guide Outer leg kick Developing the Arm and deltoid muscle 1. Standing aside and facing into the machine 2. Grasp two Dip arm handles with your two hands. 3. Raise your body upward as possible by pivoting from the elbow. 4.

  • Page 49: Care And Maintenance

    Care and Maintenance 1. Examine the equipment periodically in 5. Do not attempt to repair this equipment order to detect any damage or wear yourself. Should you have any difficulty which may have been produced. with assembly, operation or use of your 2: Lubricate moving parts with light oil exercise product or if you think that you periodically to prevent premature wear.

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