Related Manuals for Everlast ev-90
Summary of Contents for Everlast ev-90
- Page 1 WEIGHT BENCH FOLDABLE CAUTION BEFORE USING THIS EQUIPMENT, CAREFULLY FOLLOW THE INSTRUCTIONS AND READ ALL PRECATIONS, THEN RETAIN Maximum User Weight : 110kg FOR FUTURE REFERENCE.
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Page 2: Table Of Contents
INDEX SAFETY INSTRUCTIONS P.03 HARDWARE LIST P.04 ASSEMBLY STEPS P.06 FITNESS TIPS AND TECHNIQUES P.19 CONDITIONING GUIDELINES P.20 WARM-UP AND COOL-DOWN P.21 EXERCISE PROGRAM P.22 EXERCISE CHART P.23 EXPLODED DRAWING P.26 PARTS LIST P.27... -
Page 3: Safety Instructions
SAFETY INFORMATION WARNING To reduce the risk of serious injury, read the following safety instructions before using the EVERLAST WEIGHT BENCH. IMPORTANT: THIS UNIT IS INTENDED FOR HOME USE ONLY Read all the instructions in this manual before using the product. Keep this manual for the entire life of the product. -
Page 4: Hardware List
HARDWARE LIST (1) Rear Stabilizer 1pc (2) Upright 2pcs (3) Cross Support 1pc (4) Main Frame 1pc (5) Front Stabilizer 1pc (6)Leg Extension Upright 1pc (7) Leg Extension Support 1pc (8) Leg Extension 1pc (9) Foam Roller Post 3pcs (10)Backrest Adjustment Rod 1pc (11) Backrest Support 2pcs (12) Seat Backrest 1pc (13) Stabilizer Bracket 2pcs... - Page 5 HARDWARE LIST (32) Backrest Support Bushing 2pcs (33) Square End Cap (25mm) 4pcs (34) Round End Cap (ø19mm) 12pcs (35) Round End Cap (ø25mm) 3pc (36) Round End Over Cap (39) Square lnternal Bushing (ø25mm) 1pc (37) Square End Cap (32mm) 2pcs (38) Square End Cap (38mm) 6pcs (38mm) 1pc (40) Foam Roller 8pcs (41) Backrest 1pc...
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Page 6: Assembly Steps
ASSEMBLY STEPS Before commencing assembly, please ensure all parts are present. If any parts are missing please contact the Help Line Number at the bottom of the page. STEP 1 COMPLETE EACH STAGE IN ORDER BEFORE ADVANCING ON TO THE NEXT. ASSEMBLE WITH NUTS AND BOLTS LOOSE AT FIRST. - Page 7 ASSEMBLY STEPS STEP 2 • Place both Uprights (2) on the inside of the Rear Stabilizer (1) and secure in place using M8 x 85mm Carriage Bolts (44) fitted from the outside, M8 Flat Washers (23) and M8 Nylon Locknuts (26). •...
- Page 8 ASSEMBLY STEPS STEP 3 DESCRIPTION • Fit the Front Stabilizer (5) to the Leg Extension Upright (6) and secure with an M8 x 50mm Carriage Bolt (17), an CARRIAGE BOLT (M8 x 50mm) M8 Flat Washer (23) and an M8 Nylon Locknut (26). •...
- Page 9 ASSEMBLY STEPS STEP 4 DESCRIPTION • Place an M8 x 55mm Carriage Bolt (18) in the UPPER hole and secure in position using an M8 Flat Washer (23), an M8 CARRIAGE BOLTS (M8 x 55mm) Spring Washer (24) and an M8 Locking Knob (Female) (28). Tighten securely to lock the frame in position.
- Page 10 ASSEMBLY STEPS STEP 5 • Fit the Backrest Supports (11) to the Backrest (41) using four M6 x 40mm Bolts (16) and four M6 Flat Washers (22). DESCRIPTION BOLT (M6 x 40mm) FLAT WASHERS (M6) HELP LINE NUMBER: 08456 400800...
- Page 11 ASSEMBLY STEPS STEP 6 DESCRIPTION • Connect the assembled Backrest (41) to the Main Frame (4) using the fittings in the following sequence. An M10 x HEX BOLT (M10 x 130mm) 130mm Hex Bolt (21), an M10 Flat Washer (25) and an Backrest Support Bushing (32) on one side.
- Page 12 ASSEMBLY STEPS STEP 7 DESCRIPTION • Remove the pre-fitted Seat Bracket (12) from the Seat (42). Fit the Seat Bracket (12) to the Main Frame (4)using an M8 x 50mm Carriage Bolt (17). An M8 Flat Washer BOLT (M6 x 14mm) (23) and an M8 Nylon Locknut (26) tightening securely.
- Page 13 ASSEMBLY STEPS HELP LINE NUMBER: 08456 400800...
- Page 14 ASSEMBLY STEPS STEP 8 DESCRIPTION • Assemble the Leg Extension (8) to the Leg Extension Support (7) using an M10 x 60mm Hex Bolt (20), two M10 HEX BOLT (M10 x 60mm) Flat Washers (25) and an M10 Nylon Locknut (29) bolted from the side.
- Page 15 ASSEMBLY STEPS STEP 9 • Fit Leg Extension Support (7) into the leg extension on upright to any one of 3 position and lock in position using the M8 Locking Knob (27). DESCRIPTION Locking Knob (M8) HELP LINE NUMBER: 08456 400800...
- Page 16 ASSEMBLY STEPS STEP 10 DESCRIPTION • Slide a Butterfly Arm foam Roller Poster (50) into each Butterfly Arm (51) and fix into place using two M8 x FLAT WASHER (M8) 45mm Carriage Bolt (45), two M8 Flat Washer (23) and two M8 Nylon Locknut (26), now slide Foam Roller (40) onto each Butterfly Arm Foam Roller Post (50).
- Page 17 ASSEMBLY STEPS NOW GO BACK OVER AND TIGHTEN ALL NUTS AND BOLTS. HELP LINE NUMBER: 08456 400800...
- Page 18 ASSEMBLY STEPS (FOLDING THE BENCH FOR STORAGE) • Before folding up the Main Frame (4), please remove Backrest Adjustment Rod (10). Re-insert Backrest Adjustment Rod (10) after Main Frame (4) is folded to keep it in place. • Unscrewing the M8 Locking Knob (Male) (27) then remove the Leg Extension (7). Place this assembly to one side.
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Page 19: Fitness Tips And Techniques
FITNESS TIPS AND TECHNIQUES AEROBIC EXERCISE Aerobic exercise is any sustained activity that sends oxygen to your muscles via your head and lungs. 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 buttock, for example).Your heart beats quickly and you breathe deeply An aerobic exercise should be part of your entire exercise routine. -
Page 20: Conditioning Guidelines
CONDITIONING GUIDELINES How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or are severely overweight, you must start slowly and increase your time on the equipment; a few minutes per workout. Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness will improve over the next six to eight weeks. -
Page 21: Warm-Up And Cool-Down
WARM-UP AND COOL-DOWN WORKOUT GUIDELINES Each workout should include the following three parts: 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. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. -
Page 22: Exercise Program
EXERCISE PROGRAM DEVELOPING AN EXERCISE THE WORKOUT PROGRAM The Warm Up : Always warm up thoroughly For the first month of training you should allow before each workout session to help minimise your body to adjust to its new workload. For the risk of injury. -
Page 23: Exercise Chart
EXERCISE CHART (BARBELL SET IS NOT INCLUDED) FLAT BENCH PRESS Adjust bench to a flat position. Lift bar off the rest. Bring bar down until it touches your chest. Return the bar in a controlled manner to the starting position. INCLINE BENCH PRESS Adjust bench to an incline position. -
Page 24: Exercise Chart
EXERCISE CHART Sit on bench and hook legs over top roller pads and feet under bottom roller pads. Extend both legs together and flex thighs at top of movement. SINGLE LEG EXTENSION For single leg work, extend one leg at a time and flex thighs at top of movement. Return the bottom roller pads in a controlled manner to the starting position. - Page 25 EXERCISE CHART LYING LEG CURL Lie on your stomach with your ankles hooked under top roller pads. Pull both heels towards your buttocks. Return in a controlled manner to the starting position. LYING SINGLE LEG CURL Lie on your stomach with your ankles hooked under top roller pads. Using one leg, pull your heel towards your buttocks.
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Page 26: Exploded Drawing
EXPLODED DRAWING HELP LINE NUMBER: 08456 400800... -
Page 27: Parts List
EV-90-43 Hex Bolt (M10 x 50mm) EV-90-16 Bolt (M6 x 40mm) EV-90-44 Carriage Bolt (M8 x 85mm) EV-90-17 Carriage Bolt (M8 x 50mm) EV-90-45 Carriage Bolt (M8 x 45mm) EV-90-18 Carriage Bolt (M8 x 55mm) EV-90-46 Square End Caps (☐33.4mm) - Page 28 AN AUTHORISED LICENCEE OF EVERLAST WORLD WIDE INC FCSI LTD HELP LINE NUMBER: 08456 400800...