Reebok Fitness RBBE0787.2 User's Manual
Contents
1. Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf A B C D E F G H I J K L M N O P Q R S T U V W X MONDAY Date TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date AEROBIC EXERCISE EXERCISE 3 3 WEIGHT sets REPS o CTT9domi 91i l 18t 1 32 rd 001 Tre i cei 1 eT A o o AEROBIC EXERCISE IS e LAN NIC LN DD O ndo DO cc y CE o Make photocopies of this page for scheduling and recording your workouts 13 PART LIST Model No RBBE0787 2 Key No Qty OANDABRWN DANA dd Description Bench Frame Front Stabilizer Rear Stabilizer Seat Frame Backrest Frame Adjustment Arm Backrest Seat Stabilizer Cap Frame Bracket Bushing Seat Pin M10 Nylon Locknut Key No Qty ONTAOADA R1207A Description M10 Washer M10 x 90mm Carriage Bolt M10 x 75mm Button Bolt M6 x 45mm Button Screw M10 x 50mm Button Bolt M10 x 200mm Button Bolt M4 x 15mm Screw M6 Washer User s Manual Exercise Guide Hex Key Grease Pac2. M10 x 90mm Carriage Bolt 15 M10 x 200mm Button Bolt 19 ASSEMBLY Make Things Easier for Yourself Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by almost anyone By setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the fol lowing information and instructions e To hire an authorized service technician to assemble the weight bench call 1 800 445 2480 e Assembly requires two persons e Because of its size the weight bench should be assembled in the location where it will be used Make sure that there is enough clearance to walk around the weight bench as you assemble it e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Before beginning assembly make sure that you have read and understand the informa tion in the box above Orient the Bench Frame 1 as shown Insert two M10 x 75mm Button Bolts 16 through the indi cated holes in the Frame Bracket 10 Next insert two M10 x 75mm Button Bolts through the indicated holes in the Bench Frame Place a piece of tape over each Button Bolt to hold it in place e For help identifying small parts use the PART IDENTIFICATION CHART on page 5 As you assemble the weight bench make sure all parts are oriented as shown in the drawings Tighten all parts as you a
3. RERA 15 ORDERING REPLACEMENT PARTS cae ciar cs a i Meee ee Back Cover LIMITED WARRANTY istics nities ot iad e hate i ea thera RE Aad ede de ee Cee Back Cover WARNING DECAL PLACEMENT The decals shown here have been applied in the locations shown If a decal is missing or illegible call the tele phone number on the front cover of this manual and request a free replacement decal Apply the decal in the location shown Note The decals may not be shown at actual size AWARNING Misuse of this machine may result in serious injury e Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine e Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed REEBOK and the Vector Logo 42 are registered trademarks and service marks of Reebok This product is manufactured and distributed under license from Reebok International 2 IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on the weight bench before using the weight bench ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product ie Before beginning any exercise program con sult your physician This is especially impor tant for persons over the age of 35 or per sons with pre existing health
4. exhale during the exer tion stage of each repetition and inhale during the return stroke Never hold your breath Rest for a short period of time after each set as fol lows e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning work out e Rest for 30 seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move slowly as you stretch and do not bounce Ease into each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the resistance used and the numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember the key to achiev ing the greatest results is to make exercise a regular and enjoyable part of your everyday life MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh 12
5. problems Use the weight bench only as described in this manual It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting Keep the weight bench indoors away from moisture and dust Place the weight bench on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around the weight bench to mount dismount and use it 6 10 Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the weight bench at all times Keep hands and feet away from moving parts Wear appropriate clothes while exercising Always wear athletic shoes for foot protec tion while exercising The weight bench is designed to support a maximum user weight of 300 Ibs 133 kg and a maximum total weight of 410 Ibs 186 kg If you feel pain or dizziness while exercising stop immediately and cool down BEFORE YOU BEGIN Thank you for selecting the versatile REEBOK TONE TRAINER weight bench The weight bench is designed to help develop the major muscle groups of the upper body Whether your goal is to tone your body build dra matic muscle size and strength or improve your cardio vascular system the weigh
6. 007 ICON IP Inc
7. Model No RBBE0787 2 Serial No Write the serial number in the space above for future reference Serial Number Decal under seat QUESTIONS As a manufacturer we are com mitted to providing complete cus tomer satisfaction If you have questions or if parts are missing PLEASE DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the product model number and serial number see the drawing above before contacting us CALL TOLL FREE 1 877 994 4999 Mon Fri 6 a m 6 p m MST Sat 8 a m 4 p m MST ON THE WEB www reebokservice com A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference Reebok 2x TONE TRAINER USER S MANUAL O www reebokhomefitness com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT tas pr e OS EE Gi RL ARA 2 IMPORTANT PRECAUTIONS 00 00 ila a PE E a e We ee ee ee Guin 3 BEFORE YOU BEGIN 44 sora a E ERA A ER ade SARA A 4 PART IDENTIFICATION CHART iii aa e E Ph eee eee bea ee AA e U 5 ASSEMBLY aj diachannoancaturidan ERAT ETRE NCR eave eal dea ada 6 ADJUSTMENT voii bine eh a Pee Mees ok CL ROSE PE Pe eee E eae hee ee oe eee 10 EXERCISE GUIDELINES ssc ticas sad a pages cas Re Bee w eet ened wee Rate A 11 PART LIST pria rindi dle ited added ae a a ld nwa Aa bow eat 14 EXPLODED DRAWING estival lp a ERE A a E a eae coals
8. ing Decal 5 Attach the Adjustment Arm 6 to the Backrest Frame 5 with four M10 x 50mm Button Bolts 18 four M10 Washers 14 and four M10 Nylon Locknuts 13 Do not overtighten the Nylon Locknuts 6 Attach the Backrest 7 to the Backrest Frame 5 with four M6 x 45mm Button Screws 17 and four M6 Washers 26 7 Apply a small amount of the included grease to an M10 x 200mm Button Bolt 19 While pulling the Seat Pin 12 insert the Adjustment Arm 6 into the Seat Frame 4 Then release the Seat Pin Attach the Backrest Frame 5 to the Seat Frame with the M10 x 200mm Button Bolt 19 and an M10 Nylon Locknut 13 8 Attach the Seat 8 to the Seat Frame 4 with four M6 x 45mm Button Screws 17 and four M6 Washers 26 9 Make sure that all parts are properly tightened before using the weight bench ADJUSTMENT This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 11 for impor tant information about how to get the most benefit from your exercise program Also refer to the accompanying exercise guide to see the correct form for each exercise Make sure all parts are properly tightened each time the weight bench is used Replace any worn parts immedi ately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent do not use sol vents to clean the weight bench ADJUSTING THE BACKREST The Backrest 7 can be used in several position
9. ket Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated 14 EXPLODED DRAWING Model No RBBE0787 2 R1207A 15 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to pro vide the following information when contacting us e the model number and serial number of the product see the front cover of the manual e the name of the product see the front cover of this manual e the key number and description of the part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY ICON Health 8 Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For in home service the customer will be responsible for a minimal trip charge This warranty does
10. n any exercise program WARMING UP Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Warming up prepares your body for more strenuous exercise by increasing circulation raising your body temperature and deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exer cises Select exercises for every major muscle group emphasizing areas that you want to develop most To give balance and variety to your workouts vary the exercises from workout to workout Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program This requires moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise guide accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affected See the muscle chart on the next page to find the names of the muscles Perform the repetitions in each set smoothly and with out pausing The exertion stage of each repetition should last about half as long as the return stage Proper breathing is important
11. not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center products used for commercial or rental purposes or products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 263072 R1207A Printed in USA O 2
12. s To move the Backrest pull the Seat Pin 12 move the Backrest to the desired position and then release the Seat Pin Make sure the Seat Pin is inserted through a hole on the Adjustment Arm 6 10 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles push them close to their maximum capacity Your mus cles will continually adapt and grow as you progres sively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways e by changing the amount of resistance used e by changing the number of repetitions or sets per formed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions The proper amount of resistance for each exercise depends upon the individual user You must gauge your limits and select the amount of resistance that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of resistance Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of resistance and increase the number of rep etitions in each set Complete as many sets of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each
13. set Work your muscles by com pleting more sets rather than by using high amounts of resistance Weight Loss To lose weight use a low amount of resistance and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets Cross Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program follows e Plan strength training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical exer ciser or exercise cycle on Tuesday and Thursday e Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exer cise will reshape and strengthen your body plus develop your heart and lungs 11 PERSONALIZING YOUR EXERCISE PROGRAM Determining the appropriate length of time for each workout and the numbers of repetitions and sets to complete is an individual matter Avoid overdoing it during the first few months of your exercise program Progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness while exercising stop immediately and cool down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important fac tors i
14. ssemble them unless instructed to do otherwise Assembly requires the included hex key s and the following tools not included two adjustable wrenches gt one standard screwdriver one Phillips screwdriver Assembly may be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches 2 Orient the Bench Frame 1 as shown Orient the Front Stabilizer 2 with the square holes in the location shown Press two Stabilizer Caps 9 onto the Front Stabilizer 2 Attach the Front Stabilizer to the Bench Frame 1 with two M10 x 90mm Carriage Bolts 15 and two M10 Nylon Locknuts 13 Do not tighten the Nylon Locknuts yet 3 Orient the Rear Stabilizer 3 with the warning decal on the indicated side Press two Stabilizer Caps 9 onto the Rear Stabilizer Attach the Rear Stabilizer 3 to the Bench Frame 1 with two M10 x 90mm Carriage Bolts 15 and two M10 Nylon Locknuts 13 Do not tighten the Nylon Locknuts yet Make sure the Bench Frame 1 and the Front and Rear Stabilizers 2 3 are level with the floor See steps 2 and 3 Tighten the M10 Nylon Locknuts 13 used in step 2 and 3 4 Attach the Seat Frame 4 to the Bench Frame 1 with the four indicated M10 x 75mm Button Bolts 16 and four M10 Nylon Locknuts 13 Note It will be necessary to tip the weight bench on its side to tighten the Nylon Locknuts O Square Hole 15 Warn
15. t bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have questions after reading this manual please see the front cover of this manual To help us assist you note the product model Backrest Front Stabilizer number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the weight bench at www reebokservice com registration Before reading further please review the drawing below and familiarize yourself with the parts that are labeled ASSEMBLED DIMENSIONS Height 46 in 117 cm Width 19 in 48 cm Depth 47 in 119 cm Rear Stabilizer Seat Pin PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses by each drawing is the key number of the part from the PART LIST near the end of this manual Important Some small parts may have been preattached If a part is not in the hardware kit check to see if it has been preattached a LES J M4 x 15mm krag M6 Washer 26 Screw 20 M10 Washer 14 M10 Nylon Locknut 13 M6 x 45mm Button Screw 17 M10 x 75mm Button Bolt 16 M10 x 50mm Button Bolt 18
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