Basic Bench 1.1 - Exercise bike Energetics - Free user manual and instructions

Frequently Asked Questions - Basic Bench 1.1 Energetics

USER MANUAL Basic Bench 1.1 Energetics

Congratulations on your purchase of an ENERGETICS home fitness tool. This product has been designed and manufactured to meet the needs and requirements of in-home use. Please carefully read the instructions prior to assembly and first use. Be sure to keep the instructions for reference and/ or maintenance. If you have any further questions, please contact us. We wish you lots of success and fun while training,

Your E NERGETICS - Team

Warranty

ENERGETICS offers high quality home exercisers that have been tested and certified according to European Norm EN 957.

Safety Instructions

Before you start training with the bench, please read the instructions carefully.
Be sure to keep the instructions for information, in case of repair and for spare part delivery.

• This training equipment is not suitable for therapeutic purposes
• This bench is made for home use only.
• Follow the steps of the assembly instructions carefully.
• Use only original parts as delivered.
• Before the assembly, be sure to check if delivery is complete.
• For assembly, use only suitable tools and ask for assistance with assembly if necessary.
• Place the bench on an even, non-slippery surface. Because of possible corrosion, the usage of the device in moist areas is not recommended.
• Check before the first training and every 1-2 months that all connecting elements are tight fitting and are in the correct condition.
• Replace defective components immediately and/or keep the equipment out of use until repair.
• For repairs, use only original spare parts.
• In case of repair please ask your dealer for advice
• Avoid the use of aggressive detergents when cleaning the item.
• Ensure that training starts only after correct assembly and inspection of the product.
  For all adjustable parts be aware of the maximum positions to which they can be adjusted/tightened to.
  The device is designed for adults. Please ensure that children use the device only under the supervision of an adult.
• Ensure that those present are aware of possible hazards, e.g. movable parts during training.
• Consult your physician before starting with any exercise programme. He can advise on the kind of training and which impact is suitable.
• Warning: incorrect/excessive training can cause health injuries.
• Please follow the advice for correct training as detailed in training instructions.

This bench is made for home use only and tested up to a max body weight of 115 kg. Maximum weight on Crutches is 90 kg. Maximum weight on Leg Developer is 45kg.

Training Instruction

Which program is best for you?

Which type of workout you pursue and which program you follow depends on your motivation level, available time, fitness level and goals. The following will help you decide:

STRENGTH TRAINING PROGRAMS

Best Suited For Individuals Who:

• Wish to keep aerobic and strength programs separate
• Want to train 3 or more days per week
• Want to workout at a high intensity for improved muscle definition
• Want to do multiple sets

Intensity of Weight:

High/Moderate

Repetitions:

8-12

Rest Periods:

30 seconds to 2 minutes

Sets:

1 to 3

Recommended Days Per Week: 2 to 3

Important: To provide a total fitness regimen, 2 to 3 days of aerobic activity should be performed in addition to the 2 to 3 days of strength training workouts.

CIRCUIT TRAINING PROGRAMS

Best Suited For Individuals Who:

• Want to combine aerobic and strength training
• Have only 3 days per week to train
• Want a more general conditioning workout
• Have had trouble adhering to a program in the past

Intensity of Weight:

Moderate/Low

Repetitions:

15-20

Rest Periods:

Very little

Sets:

1

Recommended Days Per Week: 3

Important: Vary your program from time to time to avoid staleness and to rest muscles and joints from repetitive and possible excessive use.

Strength Trainers

• Once a week do a circuit training workout.

• Break your week up:

• One day strength training

• One day aerobic training

• One day circuit training

Avoid muscle staleness and enhance your aerobic fitness by performing one week of circuit training after every 6 to 8 weeks of strength training.

Circuit Trainers

• If desired, do aerobic workouts every other day and between circuit training workouts.

Remember to rest at least one day per week.
- Include one strength training or aerobic workout in your weekly program.

Repetitions: The number of times you perform a specific exercise.
Sets: The number of times a given number of repetitions is performed (2 sets of 12 repetitions).

Care and Maintenance

• The home exerciser should not be used or stored in a moist area because of possible corrosion.
• Check at least every 4 weeks that all connecting elements are tightly fitted and in good condition.
• In case of repair please ask your dealer for advice.
• Replace defective components immediately and/or keep the equipment out of use until repair.
• Only use original spare parts for repair.
• Use a damp cloth to clean the Home Exerciser and avoid the use of aggressive detergents when cleaning the Home Exerciser.
• After exercising, immediately wipe of the sweat; perspiration can ruin the appearance and proper function of the Home Exerciser.

Assembly notes

• The following tools are required for assembly: Two adjustable wrenches and Allen Wrenches.
  Always only use Carriage Bolt to insert through the SQUARE hole on component that needs to be assembled. Attach washer only to end of the Carriage Bolt.
• Always only use Allen Bolts or Hex Bolts insert through the ROUND hole on component that need to be assembled.
  Always wait until all bolts are installed to the component and then fasten the bolts. Do not fasten each bolt right after it is installed.
  ASSEMBLED DIMENSION: L 167.8 x W 81.7 x H 122.9 CM

Symbols shown in Assembled Instruction:

Fasten Nuts and Bolts.

After all components and hardware have been assembled in current and previous steps. Securely tighten all Nuts and Bolts.

NOTE: Do not over tighten any component with pivotal function. Make sure all pivotal components are able to move freely.

Do not tighten all Nuts and Bolts in this step yet.

When Fasten Nuts and Bolts symbol appeared in next step, then make sure to fasten all Bolts that have been installed.

Operating Notes

When using the bench, ensure the Backrest Adjustment Bar is secured before use.

Locking Barbell

Secure the barbell to the bench using the Left and Right Lock Pins (#14 & #15) when not in use.

Lock Leg Developer for Sit Up Exercise

Before commencing the Sit Up Exercise, ensue the Leg Developer is locked into position using the Leg Developer U-shaped Locking Pin (#17) as illustrated below.

Part list - BB 1.1 - 2010

NO.	DESCRIPTION SIZE QTY
1 CRUTCH 2
2 REAR BASE FRAME 1
3 CROSS BRACE 1
4 MAIN SEAT SUPPORT 1
5 FRONT BASE FRAME 1
6 LEG DEVELOPER 1
7 LEG DEVELOPER HOLDER 1
8 BACKREST ADJUSTMENT BAR 1
9 FOAM TUBE 400mm 3
10 BACKREST SUPPORT 2
11 WEIGHT POST		1
12 BACKREST BOARD		1
13 SEAT PAD		1
14 BARBELL LEFT SAFETY LOCK PIN		1
15 BARBELL RIGHT SAFETY LOCK PIN		1
16 SPRING CLIP		Ø 24.5mm	1
17 LEG DEVELOPER U-SHAPED LOCK PIN		1
18 SPRING		1
19 BRACKET		110mm x45mm	2
20 BRACKET		110mm x 38mm	1
21 FOAM ROLL		6
22 LOCK KNOB		M10	1
23 SLEEVE		45mm x 39mm	1
24 SQUARE END CAP		45mm	4
25 SQUARE END CAP		38mm	3
26 SQUARE END CAP		25mm	6
27 END CAP		Ø 25mm	7
28 CORE-SHAPED END CAP		Ø 25mm	2
29 BUSHING		Ø 14mm x Ø 10mm	2
30 RUBBER BUMPER		Ø 30mm x 30mm	1
31 WEIGHT POST SLEEVE		1
32 BACKREST SUPPORT ANTI-SLIPPING PAD		2
33 HEX BOLT		M10 x 70mm	5
34 HEX BOLT		M10 x 65mm	4
35 HEX BOLT		M10 x 60mm	2
36 HEX BOLT		M10 x 145mm	1
37 HEX BOLT		M10 x 50mm	1
38 HEX BOLT		M10 x 16mm	2
39 ALLEN BOLT		M8 x 40mm	8
40 PHILIPS SCREW		M6 x 16mm	1
41 AIRCRAFT NUT		M10	13
42 AIRCRAFT NUT		M6	2
43 WASHER		Ø 25mm	1
44 WASHER		Ø 10mm	28
45 WASHER		Ø 8mm	8
46 WASHER		Ø 6mm	1

Ditt E NERGETICS Team

Garanti

repetitioner: * 8-12

paus: 30 sek - 2 minutes

set: 1-3