Reebok Fitness RST500 RBBE14900 User's Manual
Contents
1. mercial rental or institutional setting Use the weight rack only on a level surface Cover the floor beneath the weight rack to protect the floor or carpet If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down Inspect and tighten all parts each time you use the weight rack Replace any worn parts immediately Always exercise with a partner When you are performing bench press exercises or squat exercises your partner should stand behind you to catch the barbell if you cannot complete a repetition Always make sure there is an equal amount of weight on each side of your barbell not included Do not place more than 310 pounds includ ing the barbell on the weight rests 10 Always set both short weight rests and both long weight rests at the same height 11 Always secure your weights with weight col lars or clips when they are mounted on your barbell not included 12 When performing standing exercises stand inside the area that is shaded in the drawing below 13 Keep children under 12 and pets away from the weight rack at all times 14 Always wear athletic shoes for foot protec tion while exercising AWARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes n2. by snapping it into a hole in an Upright 1 and turning it clockwise The selected height should represent the lowest point to which you want your barbell to go during the exer cise Perform the exercise as shown on the accompa nying exercise poster Note Make sure the Adjust ment Knobs are tightened into the adjustment holes in the uprights AWARNING Always set both Short Weight Rests 4 and Long Weight Rests 19 at the same height When you are performing standing exercises in the rack stand inside the area that is shaded in the drawing on page 3 Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS Toning You can tone your muscles by pushing them to a Muscle Building moderate percentage of their capacity Select a mod The only way to increase the size and strength of erate amount of weight and increase the number of your muscles is to push them close to their maximum repetitions in each set Complete as many sets of 15 capacity When you progressively increase the inten to 20 repetitions as possible without discomfort Rest sity of your exercise your muscles will continually for 1 minute after each set Work your muscles by adapt and grow You can tailor the individual exercise completing more sets rather than by using high to the proper intensity level in two ways amounts of weight by changing the amount of weight used by changing the number of repetitions or sets per Weight Loss formed A repetition is one co
3. 14 Attach the Weight Storage Tube and one end of the Crossbar 18 to one of the Rear Uprights 15 using two 3 8 x 3 1 2 Bolts 6 and two 3 8 Nylon Locknuts 11 Attach another Weight Storage Tube 14 and the other end of the Crossbar 18 to the other Rear Upright 15 in the same way 8 Press a 2 Round Inner Cap 10 into a Weight Storage Tube 14 Attach the Weight Storage Tube to one of the Rear Uprights 15 using two 3 8 x 3 1 2 Bolts 6 a Small Support Plate 16 and two 3 8 Nylon Locknuts 11 Attach the remaining Weight Storage Tube 14 to the other Rear Upright 15 in the same way 9 Make sure all parts are properly tightened before you use the weight rack Adjusting the Weight Rack This section explains how to adjust the weight rack See the EXERCISE GUIDELINES below for important infor mation on how to get the most benefit from your exercise program Also refer to the accompanying exercise poster to see the correct form for several exercises Inspect and tighten all parts each time you use the weight rack Replace any worn parts immediately The weight rack can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents POSITIONING THE WEIGHT RESTS Before beginning an exercise loosen the Adjustment Knobs 12 and move the Short Weight Rests 4 and Long Weight Rests 19 to the appropriate height for the exercise Tighten each Adjustment Knob
4. Adjustment Knob 12 on the Short Weight Rest 4 and slide the Short Weight Rest onto the Front Upright 1 Hold the Short Weight Rest at the desired height and turn the Adjustment Knob clock wise to tighten it into one of the adjustment holes in the Front Upright Adjustment Attach the other Short Weight Rest 4 and Long we Holes Weight Rest 19 to the other Front Upright 1 in the same way Make sure that both Short Weight Rests and both Long Weight Rests are at the same height 5 Press a 2 1 2 Square Inner Cap 9 into one of the Front Uprights 1 Attach two Upper Support Plates 3 to the Front Upright with two 3 8 x 3 1 2 Bolts 6 and two 3 8 Nylon Locknuts 11 Do not tight en the Nylon Locknuts yet Repeat this step with the other Front Upright 1 not shown 6 Attach a Rear Upright 15 to the Left Base 2 and the indicated Upper Support Plates 3 with four 3 8 x 3 1 2 Bolts 6 and four 3 8 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Attach the other Rear Upright 15 to the Right Base 7 not shown and the other Upper Support Plates 3 in the same manner Tighten all nylon locknuts used in steps 1 through 6 7 Have another person hold the Crossbar 18 between the lower holes in the Rear Uprights 15 in the indicated position Make sure that the Crossbar is turned exactly as shown Press a 2 Round Inner Cap 10 into a Weight Storage Tube
5. Easier As you assemble the weight rack make sure all Everything in this manual is designed to ensure parts are oriented as shown in the drawings that the weight rack can be assembled successfully by anyone However the weight The following tools not included are required rack has many parts and the assembly for assembly process will take time Setting aside plenty of time will make the process go more smoothly Two adjustable wrenches EN One rubber mallet H e Assembly requires two people Lubricant such as grease or petroleum jelly e Place all parts in a cleared area and remove the and soapy water packing materials Do not dispose of the packing materials until assembly is completed Assembly will be more convenient if you have a socket set a set of open end or closed end e Tighten all parts as you assemble them unless wrenches or a set of ratchet wrenches instructed to do otherwise 1 Press a 1 1 2 x 2 1 2 Outer Cap 5 onto each end of the Right Base 7 Attach the Rear Base 8 to the Right Base with two 3 8 x 3 1 2 Bolts 6 and two 3 8 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Attach two Lower Support Plates 13 to the Right Base 7 with two 3 8 x 3 1 2 Bolts 6 and two 3 8 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Note Do not confuse the Lower Support Plates with the Upper Support Plates not shown when the Lower Support Plates are atta
6. I RST OO Serial No oo USER S MANUAL Write the serial number in the space above for reference Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts we will guarantee complete satisfaction through direct assistance from our factory TO AVOID DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our customer hot line will provide immediate assistance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST A CAUTION Read all precautions and instruc 9 tions in this manual before using www reebokhomefitness com this equipment Save this manual for future reference new products prizes fitness tips and much more NE 0 e M00 81031 AI ks Warning Decal Placement x xa wakas xa KG GAW Ka Ka dea wade widen eee ee PR LGNULUWAE NG eee ee 2 Important ae UA 3 EPIC LA AA AA Geb Eee eee eee ke Eee 4 Assembly samga na cia Wa heee he Read ae de aa ee SREDNE RRE EEEE aad dad besa ANAN Oe Beans 5 Adjusting the Weight Rack rrsrisniresstank e tanan TERRENS eee 8 Exercise Guidelines siasio iaa in a aiak gece ans aa dene Rewe ade S Cee enecaed wRaReR Dee eke 8 Pam CST oc ier ag eae leat edd ao AA eae ee eG eee ad oS 10 Exploded Drawing 74 77m secu da dank degen KR hana ge yeeee de dae See e RRN ewes eas 11 O
7. SS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 170428 R1000A Printed in USA 2000 ICON Health amp Fitness Inc
8. avoid overdoing it during the first few months of your exercise program You should progress at your own pace and be sensitive to your body s sig nals If you experience pain or dizziness at any time while exercising stop immediately and begin cooling down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important factors in 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 exercis es Select exercises for every major muscle group with emphasis on the areas that you want to develop the most To give balance and variety to your work outs vary the exercises from session to session 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 You will gain the greatest benefits from exercising by maintaining proper form 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 poster accompa ny
9. ched to the Right Base the edges with three holes will slant backward slightly These edges should slant backward slightly 2 Press a1 1 2 x 2 1 2 Outer Cap 5 onto each end of the Left Base 2 Attach the Rear Base 8 to the Left Base with two 3 8 x 3 1 2 Bolts 6 and two 3 8 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Attach two Lower Support Plates 13 to the Left Base 2 with two 3 8 x 3 1 2 Bolts 6 and two 3 8 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet 3 Attach one of the Front Uprights 1 to the Lower Support Plates 13 on the Right Base 7 with two 3 8 x 3 1 2 Bolts 6 and two 3 8 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Note The Front Upright will slant backward slightly Be sure that the holes in the Front Upright 1 line up with the holes in the Support Plates 13 If they do not line up turn the Front Upright over Attach the other Front Upright 1 to the Left Base 2 not shown in the same manner 4 Press four Weight Rest Bushings 17 into the top and bottom of a Short Weight Rest 4 and a Long Weight Rest 19 as shown Pull the Adjustment Knob 12 on the Long Weight Rest and slide the Long Weight Rest onto one of the Front Uprights 1 Hold the Long Weight Rest at the desired height and turn the Adjustment Knob clockwise to tighten it into one of the adjustment holes in the Front Upright Pull the
10. d by sufficient proof of purchase All returns must be pre autho rized by ICON This warranty does not extend to any product or damage to a product caused by or attribut able 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 connection 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 installation or other consequential dam ages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or consequen tial 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 mer chantability 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 amp FITNE
11. ing this manual you will find photographs showing the correct form for several exercises A description of each exercise is also provided along with a list of the muscles affected Refer to the muscle chart on page 10 to find the locations of the muscles The repetitions in each set should be performed smoothly and without pausing The exertion stage of each repetition should last about half as long as the return stage Proper breathing is important Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath Rest for a short period of time after each set The ideal resting periods are e Rest for three minutes after each set for a muscle building workout e Rest one minute after each set for a toning workout e Rest 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 very effective for increasing flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the weight used and the numbers of sets and repetitions comp
12. leted Record your weight and key body measurements at the end of every month Remember the key to achieving 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 Tibialis Anterior front of calf Soleus front of calf Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back 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 Part List Model No RBBE14900 R1000A S lt CHMDOVOZESEFAL TOMMION gt Y Key No Qty Description Key No Qty Description 1 2 Front Upright 12 4 Adjustment Knob 2 1 Left Base 13 4 Lower Support Plate 3 4 Upper Support Plate 14 4 Weight Storage Tube 4 2 Short Weight Rest 15 2 Rear Upright 5 4 1 1 2 x 2 1 2 Outer Cap 16 2 Small Support Plate 6 32 3 8 x 3 1 2 Bolt 17 8 Weight Rest Bushing 7 1 Right Base 18 1 Crossbar 8 i Rear Base 19 2 Long Weight Rest 9 2 2 1 2 Square Inner Cap 1 User s Manual 10 4 2 Round Inner Cap 1 Exercise Guide 11 32 3 8 Nylon Locknut Note indicates a n
13. mplete cycle of an To lose weight use a low amount of weight and exercise such as one sit up A set is a series of increase the number of repetitions in each set repetitions Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets The proper amount of weight for each exercise obvi ously depends upon the individual user You must Cross Training gauge your limits and select the amount of weight that Many people desire a complete and well balanced fit is right for you Begin with 3 sets of 8 repetitions for ness program and cross training is a very efficient each exercise you perform Rest for 3 minutes after way to accomplish this One example of a balanced each set When you can complete 3 sets of 12 repeti program is tions without difficulty increase the amount of weight e Plan weight training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as cycling or swimming on Tuesday and Thursday e Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of weight training and aerobic exer cise will reshape and strengthen your body and develop your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Specifying the exact length of time for each workout as well as the number of repetitions or sets for each exercise is a highly individual matter It is very impor tant to
14. o responsibility for personal injury or property damage sustained by or through the use of this product Before You Begin Thank you for selecting the versatile REEBOK RST500 weight rack The REEBOK RST500 is designed to be used with your weight set not included to help you develop every major muscle group of the body Whether your goal is a shapely figure dramatic muscle size and strength or a healthier cardiovascular system the REEBOK RST500 will help you achieve the specific results you want For your benefit read this manual carefully before using the weight rack If you have additional ques tions please call our Customer Service Department Note The terms right side and left side are determined relative to a person using the rack they do not correspond to right and left on the drawings in the manual Short Weight Rest Right Side Long Weight Rest toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is RBBE14900 The serial number can be found on a decal attached to the weight rack see the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Left Side Weight Storage Tube Dumbbell Storage Rack Assembly Make Things
15. on illustrated part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts 10 Exploded Drawing Model No RBBE14900 R1000A Ordering Replacement Parts To order replacement parts simply call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be pre pared to give the following information when calling The MODEL NUMBER of the product RBBE14900 The NAME of the product REEBOK RST500 weight rack The SERIAL NUMBER of the product see the front cover of this manual The KEY NUMBER and DESCRIPTION of the desired part s see the PART LIST and the EXPLODED DRAWING on pages 10 and 11 of this manual Limited Warranty ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and mate rial under normal use and service conditions for a period of ninety 90 days from the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing or repairing at ICON s option the product at one of its authorized service centers All products for which war ranty claim is made must be received by ICON at one of its authorized service centers with all freight and other transportation charges prepaid accompanie
16. rdering Replacement Parts 0000 c cette ee Back Cover Limited Warranty srein s strn dere seed deed dbs ca dina area kh ie eS ia eee RG we Back Cover Warning Decal Placement The decal shown at the right has been placed on the weight rack in the indicated location If the decal is missing or illegible please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m AWARNING Mountain Time to order a free Nica this replacement decal Apply the product may result in replacement decal in the location serious injury shown Read user s manual and follow all warnings and operating instruc tions prior to use e Do not allow children on or around machine e Replace label if damaged illegible Or removed REEBOK and the Vector Logo 327 are registered trademarks and service marks of Reebok This product is manufactured and distributed under license from Reebok International 2 Important Precautions AWARNING To reduce the risk of serious injury read the following important precautions before using the weight rack 1 Read all instructions in this manual before using the weight rack Use the weight rack only as described in this manual It is the responsibility of the owner to ensure that all users of the weight rack are ade quately informed of all precautions The weight rack is intended for home use only Do not use the weight rack in any com
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