E N G L I S H E N G L I S H
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1. You have chosen a DO MYOS fitness machine and we wish to thank you for the trust you place with us We created the DOMYOS brand to enable all sports aficionadoes to remain at peak fitness This item was designed by sportsmen for sportsmen and women We would very much appreciate receiving any of your comments and suggestions about DO MYOS products To this aim the staff at your local store and the DO MYOS design department are at your disposal If you wish to write to us you can send us email at the following address domyos decathlon com We wish you enjoyable training sessions and hope that this DO MYOS item be a source of pleasure for you INTRODUCTION The BM740 is a compact and versatile workout bench Training with this type of apparatus is designed to tone all of your muscle mass and improve your physical condition through a localized muscle by muscle workout The high level of resistance afforded by this product makes the BM740 your ideal companion as your workout evolves 70 kg Pulley station GEEA 154 ibs 170 x 74x 25 cm 67 x 29 x 10 inch Squat rack Backboard djustment b PAREA Adjustable weights support Safety catch Biceps console Storage rack Leg W rist curl Adjustment lever RIGHT SIDE Model N Serial N Write the serial number in the space _ above for future reference CAUTION Read all warnings affixed to the product Read precautions and instructions i2. and rest and then consult your doctor l ya Keep children and domestic animals at a safe distance from the product at all times 1 a Do not place your hands or feet near to any moving parts 16 Don t try to force the adjustment mechanisms 1 S For safety reasons never attempt to modify this productin any way 1 While exercising do not arch your back but rather hold it straight 19 Any assembly or disassembly of the product must be performed with care 20 Maximum load of weight rest 140 kg 300 Ibs 2 8 Maximum user weight on bench when using this load 110 kg 240 Ibs If you are a beginner do sets of 10 to 15 reps carrying out 4 sets per exercise Alternate the muscular groups that you work on Do not work all muscle groups every day instead spread out your workouts over the week Example of a training schedule MONDAY PECS TRICEPS TUESDAY SHO ULDERS ABS WEDNESDAY BACK BICEPS THURSDAY REST FRIDAY THIGHS ABS SATURDAY SUN DAY REST omma To prevent perspiration damaging the upholstery use a towel to dry the upholstery after each use Lightly grease moving parts to improve their effectiveness and to avoid unnecessary wear and tear ADJ USTMEN Bench adjustment It is possible to adjust the distance between the bench and the bar bracket To do this pull the lever located under the seat and move the bench backwar
3. can to your buttocks Return your leg to the starting position without dropping the load Your hips should not budge during the movement Musdes worked Hamstring Consult your doctor before starting an exercise program This is particularly important for people over 35 or having had health problems before anf if you have not been working out for a long time Read all the instructions before use should be slightly turned out and should not extend further than your feet during the exercise Once your thighs are horizontal raise yourself up again whilst exhaling Do not completely lock your knees Squat again whilst inhaling then raise yourself again whilst breathing out Muscles worked Quadriceps hamstrings glutes ABDOMINALS Upper ABS 27 28 29 Position Lying on the bench The legs are bent at 90 and must remain bent during the whole movement Exercise Bring your chest to your knees as you exhale Return to the ini tial position Your legs must always form a 90 angle maximum with your torso Muscles worked Rectus abdominus specifically the upper part of the abdominals Lower ABS 30 31 Position Seated on the bench The legs are bent and form a 90 angle with the torso Exercise Raise your knees to your chest as you exhale Return to your star ting position thatis with your legs making a maximum right angle with your torso Your legs should remain bent throughout the
4. movement
5. Seated extension 14 15 Squats 22 23 24 25 26 Equipment BM 740 a short dumbbell Position Seated on the bench with your back straight Check that the plates are securely blocked by the collars Hold the dumbbell with both hands Exercise Bring the dumbbell down to the nape of your neck while inha ling Then raise the dumbbell up over your head while exhaling Only the forearms should move The elbows should not budge Musdes worked Triceps BICEPS Bench position A Back rest position 0 WARNING This exercise requires a minimum experience and a perfect position to avoid risk of injury If you haven t done this exercise before seek advice before beginning Do not load too much weight on the bar If you are not entirely sure of the position to adopt do not do this exercise You will also need a muscle belt to protect your lower back Position Stand with your back to the squat rack Hold the bar behind your trapezius The bar should rest on the base of your trapezius and not on the nape of your neck Take one step forward Your feet should be turned out slightly and should be placed slightly wider apart than the width of your shoulders Exercise Inhale and squat keeping your back and head erect Your knees CURL bar 16 17 Bench position A Back rest position 0 Equipment BM 740 preacher curl bench Chest pulls 9 Position Same exercise as Behind Neck Pull downs but in
6. d of roughly 20 cm Exercise Bring the bar towards the front while inhaling Lift the bar back up while exhaling O nly the forearms should move The elbows the torso and the arm should not participate in the movement Muscles worked Triceps arm extensors Position Sit down facing the preacher bench with your palms facing upwards Place your elbows on the preacher bench Exercise Grip the handle and curl it towards your chest whilst exhaling Lower the handle whilst inhaling Your elbows and chest should not move during the entire exercise Musdes worked Biceps arm flexors THIGHS Leg extensions 18 19 Bench position A Back rest position 0 Equipment 8M 740 iron plates to be placed on the leg developer Position Seated with the back perfectly straight Adjust the leg developer so the foam pads are at ankle level when the feet are placed behind the rol ler pads Exercise As you exhale extend the legs Return to your starting position without letting the weights fall Do not completely lock your knees during the extension Musdes worked Quadriceps Leg flexing 20 21 Bench position A Back rest position 1 Equipment 8M 740 iron plates for the leg developer Position Flat on your stomach on the bench in the decline position Adjust the leg developer so that the roller pads are atankle level a close as possible to the heel Exercise Raise your heel as close as you
7. ds or forwards to your desired position A or B Release the lever You can also change the angle of the back rest Setting option The warning decals shown on this page have been placed on the product in the locations shown below If a decal is missing or illegible please contact your nearest DECATHLON store and order a free replacement decal Place the decal on the product in the location shown MAXI 140 kg 300 Ibs MAXI 140 kg 300 Ibs MAXI 70 kg 150 Ibs ZX WARNING Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instruc tions prior to use Do notallow children on or around machine Replace label if damaged illegible or removed Keep hands feet and hairs away from moving parts 50 kg 110 Ibs MAXI f 250 kg 550 Ibs JDOMYOS decainien Creati RADE WARRAN DECATHLON guarantees this product for parts and labor under normal conditions of use for 5 years for the structure and 2 years for wear parts and labor starting on the date of purchase confirmed by the date on the sales ticket DECATHLON S obligation in compliance with this warranty is limited to the products replacement or repair at DECATHLON S convenience All th
8. e products for which the warranty is applicable shall be accepted by DECATHLON in one of its authorized service centers sent postage paid together with the proof of the purchase This warranty cannot be applied in the following cases Damage caused during transport Misuse or abnormal use Repairs done by people not authorized by DECATHLON The commercial use of the product concerned This trade warranty does not exclude the legal guarantee s applicable according to countries and or provinces DECATHLON 4 BOULEVARD DE MONS BP299 59665 VILLENEUVE D ASCQ France EXERCI The basic exercises for harmoniously developing your muscle mass are described here PECTORALS D velopp couch 1 2 3 Bench position A Back rest position 0 With the bench flat lying on your back grasp the bar from the cradle The handhold must be greater than the width of your shoulders Your arms and forearms must make a 90 angle at mid movement Your head should be res ting on the bench Your back should be completely flat To avoid any arching of the lumbar vertebrae you can place your heels on the bench or pull your knees in close to your chest Exercise Inhale while bringing the bar to your chest without letting it rest there then press the bar up smoothly while exhaling Your elbows should be wide apart your arms and your torso should make a 90 angle Muscles worked Pectorals triceps
9. front of the shoulders Incline press Bench position B Back rest position 1 or 2 This position also works the pectorals but particularly the upper section of this muscle Decline press Bench position A Back rest position 1 Same exercise while lowering the angle of the bench This position also works the pectorals but especially the lower part of the muscle Dumbbell push up 4 5 Bench position A Back rest position 0 Same position as for the bench press Instead of grasping the bar take a short dumbbell in each hand Start with arms extended without locking the elbows above the chest Exercise Inhale open your arms up wide in such a way as to bring your arms down to the level of your torso Your elbows should remain slightly bent Don t bring the dumbbells any lower than bench height so as not to strain the shoulder joints Then raise the dumbbells back up over your chest as you exhale Muscles worked Pectorals front of the shoulders SES DORSALS Behind neck pull downs 8 Bench position A Back rest position 0 Position Sit facing the pulley tower with your arms holding the T bar with a wide grip Exercise Pull the bar down to the nape of your neck whilst inhaling Slowly return to the starting position whilst exhaling without resting the weights Do not pull the bar further down than the nape of your neck Muscles worked latissimus dorsi back of shoulders
10. mechanisms are tightly closed yet not over forced Always check the state of parts subject to the greatest wear o In the event that your product deteriorates in some way immediate ly have all used or defective parts replaced by the After Sales Service department of the DECATHLON store nearest you and do not use the product until it has been fully repaired For optimum training we advise you to follow the following recom mendations If you are a beginner work out for several weeks using light weights to accustom your body to muscular activity Before each session begin with a cardiovascular warm up warm up floor and stretching exercises or do sets without weights Increase the weights progressively When working out use regular and smooth movements Always keep your back straight Do not arch or bend the back during exercises A FETY Warning to reduce the risk of serious injury please read the important precautions below before using RAINING RECOMMENDATION 10 Do not store the product in a humid environment near to a swim ming pool bathroom etc 1 Cc To protect your feet during exercise always wear athletic footwear DO NOT wear full or hanging clothing which might get caught in the machine Remove all your jewelry L nN Pull your hair back so that it doesn t bother you while exercising 1 o If you experience pain or dizziness while exercising stop imme diately
11. n this manual before using this equipment Keep this manual for future reference Serial number Decal the product Read all the instructions in this manual before using the product Use this product only in the way described in this manual Keep this manual during the product s service life This equipment must be assembled carefully and meticulously by an adult w Itis up to the owner to make sure that all of the product s users are properly informed on all the user precautions gt Domyos declines all responsibility for injury or for damage inflicted on any person or property caused by the purchaser or any other per son using this product a Before changing positions and exercises or adjusting settings remo ve the weights and the bar support or any other option that may be on the bench Remove the weights progressively on each side of the bar a The product is intended for domestic use only Do not use the product in a commercial rental or institutional context For interior use only in a dry and dust free environment on a flat and solid surface and in a sufficiently large space Make sure there is sufficient space to move around the product in complete safety To protect the floor place a carpet under the apparatus Itis up to the user to ensure adequate maintenance of the product After assembly and prior to each use check to make sure that all adjustment
12. stead you pull the bar down to the base of the front of the neck You can use a large or nar row grip palms facing up or down Exercise Keep your back straight whilst doing this exercise Your back should not move backward or forward during this exercise Muscles worked latissimus dorsi back of shoulders SHO DERS Neck development 10 11 Bench position B Back rest position 0 Exercise Hold the bar with a grip wider than the width of your shoulders Bring the bar down behind your neck whilst inhaling Breath out whilst pushing the bar above your head tensing your arms without completely loc king your elbows Muscles worked 0 uter deltoids TRICEPS French press 12 13 Position Same as for the bench press Grasp the bar in the middle with Pullover 6 7 Equipment BM740 A short dumbbell Bench position A Back rest position 0 Same position as for the bench press Grasp the short dumbbell with your 2 hands while checking that the iron plates are securely blocked by the collars Start with arms semi extended dumbbell above the chest Exercise Inhale expanding your rib cage lower your arms behind your head in such a way as to bring the dumbbell down to bench level W hile exhaling raise the dumbbell up over the chest The back should remain abso lutely flat and must not arch Muscles worked Pectorals triceps latissimus dorsi muscles a tight grip a handhol
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