Reebok Fitness RBBE0405.0 User's Manual
Contents
1. 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 PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used in assembly The number in parentheses by each draw ing is the key number of the part from the PART LIST Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been pre attached M8 x 71mm Bolt 24 MAO ashen o M8 x 67mm Carriage Bolt 21 M10 x 187mm Bolt 28 M8 x 63mm Bolt 25 M8 Washer 20 M8 x 43mm Bolt 26 e M6 Washer 30 M4 Washer 31 M6 x 37mm Screw 27 Y A O O M6 x 16mm Screw 23 M10 Nylon Locknut 17 M4 x 16mm Self tapping Screw 22 OH H M8 Nylon Locknut 18 M8 x 15mm Bolt 29 PART LIST Model No RBBE0405 0 RO605B Key No Qty Description Key No Qty Description 1 1 Front Stabilizer 18 13 M8 Nylon Locknut 2 1 Front Leg 19 2 M2. is enough clearance around the weight bench to mount dismount and use the weight bench Keep hands and feet away from moving parts 10 11 Inspect and properly tighten all parts regular ly Replace any worn parts immediately Keep children under 12 and pets away from the weight bench at all times Always wear athletic shoes for foot protec tion while exercising The weight bench is designed to support a maximum user weight of 300 pounds Do not use more than 110 pounds of weight with the weight bench Note The weight bench does not include weights Always make sure that the locking pin is fully inserted into the pivot bracket and the bench frame before exercising If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down 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 no 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 ADJUSTABLE BODY TONING BENCH 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 dramatic muscle size and strength or improve your cardiovascular system th
3. stroke Never hold your breath 10 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 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 11 Tibialis Anterior front of calf Soleus front of calf
4. 10 Washer 3 1 Seat Frame 20 8 M8 Washer 4 1 Bench Frame 21 4 M8 x 67mm Carriage Bolt 5 1 Rear Stabilizer 22 1 M4 x 16mm Self tapping Screw 6 1 Pivot Bracket 23 4 M6 x 16mm Screw 7 2 Backrest Frame 24 2 M8 x 71mm Bolt 8 1 Seat 25 2 M8 x 63mm Bolt 9 1 Backrest 26 4 M8 x 43mm Bolt 10 2 Pad Tube 27 4 M6 x 37mm Screw 11 4 Foam Pad 28 1 M10 x 187mm Bolt 12 4 19mm Round Inner Cap 29 1 M8 x 15mm Bolt 13 1 56mm Round Inner Cap 30 4 M6 Washer 14 4 56mm Round Outer Cap 31 1 M4 Washer 15 1 Locking Pin 1 User s Manual 16 4 25mm Square Inner Cap 1 Exercise Guide 17 1 M10 Nylon Locknut 1 Grease Packet Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts EXPLODED DRAWING Model No RBBE0405 0 R0605B ORDERING REPLACEMENT PARTS To order replacement parts see the front cover of this manual To help us assist you please be prepared to give the following information 1 the MODEL NUMBER of the product RBBE0405 0 2 the NAME of the product REEBOK ADJUSTABLE BODY TONING BENCH weight bench 3 the SERIAL NUMBER of the product see the front cover of this manual 4 the KEY NUMBER and DESCRIPTION of the part s see the PART LIST and EXPLODED DRAWING in the center of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and mate r
5. Attach the Locking Pin 15 to the Bench Frame 4 with an M4 Washer 31 and an M4 x 16mm Self tapping Screw 22 Insert the Pin through the Bench Frame and the Pivot Bracket 6 9 Attach an M8 x 15mm Bolt 29 to the Pivot Bracket 6 with an M8 Nylon Locknut 18 10 Attach the Seat 8 to the Seat Frame 3 with four M6 x 16mm Screws 23 11 Insert a Pad Tube 10 into the Front Leg 2 Slide two Foam Pads 11 onto the ends of the Pad Tube Assemble the other Pad Tube 10 to the Front Leg 2 in the same manner 12 Make sure all parts are properly tightened before the weight bench is used ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 10 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 immediate ly The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ADJUSTING THE BACKREST To adjust the Backrest 9 remove the Locking Pin 15 from the Bench Frame 4 Move the Backrest to the desired position and reinsert the Locking Pin into the Bench Frame and an adjustment hole in the Pivot Bracket 6 AWARNING Always make sure the Locking Pin 15 is fully inserted through th
6. Reebok ADJUSTABLE BODY TONING Sait BENCH space above for future reference USER S MANUAL Serial Number Decal Under Seat QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if a part is damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 877 994 4999 Mon Fri 6 a m 6 p m MST ON THE WEB www reebokservice com A CAUTION Visit our website at Read all precautions and instruc Q 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 TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS 0 0 3 BEFORE YOUIBEGIN wsscceaan at Ge a a Od Rk eee ae eae RE el eae ee ow dae 4 ASSEMBLY unir tt a o alte aga w ae RT Ta Wi ac eRe a ACA woe heen we Gel ane 5 ADJUSTMENTS tcc teed cr cr eet dae ra eed ee eee ed eae Ohad ode heen Re 9 EXERCISE GUIDELINES ocio rc a a i ek a 10 ORDERING REPLACEMENT PARTS Back Cover EIMPTED WARRANTY gires class i e bias as O ital Sd Dees elegant aoe weed Monod on de Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly WARNING DECAL PLACEMENT The decal shown here has been p
7. 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 is 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 exercise cycle or an elliptical exerciser 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 devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets completed is an individual matter It is important to avoid overdo ing it during the first few months of your exercise pro gram You should progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time while exercising stop immedi ately 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 pro gram WARMING UP Begin each workout with 5 to 10 minutes of stretching an
8. d 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 emphasizing areas that you want to develop most To give balance and variety to your workouts 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 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 Refer to the muscle chart on the next page to find the names 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
9. e Bench Frame 4 and the Pivot Bracket 6 Adjustment Holes 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 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
10. e weight 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 see the front cover of this manu Seat Front Leg Foam Pad al To help us assist you please note the product model number and serial number before calling The model number is RBBE0405 0 The serial number can be found on a decal attached to the weight bench see 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 review the drawing below and familiarize yourself with the parts that are labeled Backrest Pivot Bracket ASSEMBLED DIMENSIONS Height 40 in 102 cm Width 18 in 46 cm Depth 52 in 132 cm ASSEMBLY Make Things Easier for Yourself This manual is designed to ensure that the weight bench can be assembled successfully by anyone Most people find that by setting aside plenty of time assembly will go smoothly To hire an authorized service technician to assemble the weight bench call toll free 1 800 445 2480 Before beginning assembly carefully read the following information and instructions Assembly requires two people For help identifying small parts use the PART IDENTIFICATION CHART Tighten all parts as you assemble them unless i
11. ial 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 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 not extend to any product or dam age 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 author ized 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 or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or conse quential damages Accordingly the above lim
12. itation 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 FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 228203 RO605B Printed in China 2004 ICON IP Inc
13. laced on the weight bench If the decal is miss ing or illegible please call the toll free telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown e Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions e Do not allow children on or around machine Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed REEBOK and the Vector Logo wa 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 the following important precautions before using the weight bench 1 5 Read all instructions in this manual and all warnings on the weight bench before using the weight bench 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
14. nstructed to do otherwise Before assembling this product make sure that you understand the information in the box above Press two 56mm Round Outer Caps 14 onto the Front Stabilizer 1 Attach the Front Stabilizer 1 to the Front Leg 2 with two M8 x 67mm Carriage Bolts 21 and two M8 Nylon Locknuts 18 Make sure the indents in the Stabilizer and the decal on the Front Leg are in the positions shown Do not tighten the Locknuts yet e As you assemble the weight bench make sure all parts are oriented as shown in the drawings e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembly may require the following tools not included e two adjustable wrenches one rubber mallet one standard screwdriver one Phillips screwdriver E lubricant such as grease or petroleum jelly and soapy water Assembly will 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 Press two 56mm Round Outer Caps 14 onto the Rear Stabilizer 5 Indents Make sure the indents and the decal on the Rear Stabilizer 5 are oriented as shown Attach the Rear Stabilizer to the Bench Frame 4 with two M8 x 67mm Carriage Bolts 21 and two M8 Nylon Locknuts 18 Do not tighten the Locknuts yet Warning Decal 3 Attach the Seat Frame 3 to the Bench Frame 4
15. with two M8 x 63mm Bolts 25 two M8 Washers 20 and two M8 Nylon Locknuts 18 Do not tighten the Locknuts yet Make sure that the bolt heads rest inside the holes in the top of the Bench Frame 4 Attach the Seat Frame 3 to the Front Leg 2 with two M8 x 71mm Bolts 24 two M8 Washers 20 and two M8 Nylon Locknuts 18 Tighten the M8 Nylon Locknuts 18 used in steps 1 2 and 4 Then tighten the M8 Nylon Locknuts 18 used in step 3 5 Orient a Backrest Frame 7 with the indicated hole closer to the bottom of the Frame Attach the Frame to the Pivot Bracket 6 with two M8 x 43mm Bolts 26 two M8 Washers 20 and two M8 Nylon Locknuts 18 Do not tighten the Locknuts yet Attach the other Backrest Frame 7 to the Pivot Bracket 6 in the same manner 6 Attach the Backrest 9 to the Backrest Frames 7 with four M6 x 37mm Screws 27 and four M6 Washers 30 Make sure the Backrest is ori ented as shown Do not tighten the Screws yet 7 Insert the Pivot Bracket 6 through the slot in the Bench Frame 4 Grease the M10 x 187mm Bolt 28 with the included grease packet Attach the Backrest Frames 7 to the tube on the Bench Frame 4 with the Bolt two M10 Washers 19 and an M10 Nylon Locknut 17 Do not overtighten the Locknut the Backrest Frames must be able to pivot easily Tighten the M8 Nylon Locknuts 18 used in step 5 and the four M6 x 37mm Screws 27 used in step 6 Grease 8
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