Epic Fitness EPBE1506.0 Home Gym User Manual
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Model No. EPBE1506.0 Serial No. Write the serial number in the space above for future reference. Serial Number Decal (Under Seat) QUESTIONS? As a manufacturer, we are committed 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: 1-866-997-6999 Mon.–Fri., 6 a.m.–6 p.m. MST ON THE WEB: www.iconservice.com CAUTION Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference. USER’S MANUAL TABLE OF CONTENTS IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9 PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover 2 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the dumbbell bench. 1. Read all instructions in this manual and all warnings on the dumbbell bench before using the dumbbell bench. Use the dumbbell bench only as described in this manual. 11. If you feel pain or dizziness while exercising, stop immediately and begin cooling down. 12. The decals shown below have been placed on the dumbbell bench. If a decal is missing or illegible, call the toll-free telephone number on the front cover of this manual and request a free replacement decal. Apply the decal in the location shown. 2. It is the responsibility of the owner to ensure that all users of the dumbbell bench are adequately informed of all precautions. 3. The dumbbell bench is intended for home use only. Do not use the dumbbell bench in a commercial, rental, or institutional setting. 4. Keep the dumbbell bench indoors, away from moisture and dust. Place the dumbbell bench on a level surface, with a mat beneath it to protect the floor or carpet. 5. Make sure that there is enough clearance around the dumbbell bench to mount, dismount, and use it. 6. Inspect and properly tighten all parts regularly. Replace any worn parts immediately. 7. Keep hands and feet away from moving parts. 8. Keep children under 12 and pets away from the dumbbell bench at all times. 9. Always wear athletic shoes for foot protection while exercising. 10. The dumbbell bench is designed to support a maximum user weight of 300 pounds and a maximum total weight of 410 pounds. Do not use the dumbbell bench with more than 110 pounds of weight. WARNING: 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. 3 BEFORE YOU BEGIN product model number and serial number before calling. The model number is EPBE1506.0. The serial number can be found on a decal attached to the dumbbell bench (see the front cover of this manual). Thank you for selecting the versatile EPIC™ LX 20 dumbbell bench. The dumbbell bench is designed to help you develop the major muscles of the upper body. Whether your goal is to tone your body, build dramatic muscle size and strength, or improve your cardiovascular system, the dumbbell bench will help you to achieve the specific results you want. To avoid a registration fee for any service needed under warranty, you must register the dumbbell bench at www.iconservice.com/registration. For your benefit, read this manual carefully before using the dumbbell bench. If you have questions after reading this manual, please see the front cover of this manual. To help us assist you, please note the Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled. ASSEMBLED DIMENSIONS: Height: 44 in. (112 cm) Width: 25 in. (64 cm) Depth: 48 in. (122 cm) Backrest Adjustable-weight Dumbbell Selector Pin Deck Seat Backrest Bracket Backrest Knob 4 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 on page 10. Note: Some small parts may have been preassembled. If a part is not in the parts bag, check to see if it has been preassembled. M10 Nylon Locknut (24) M6 Washer (22) M10 Washer (23) M10 x 15mm Screw (21) M10 x 25mm Bolt (17) M6 x 50mm Screw (16) M10 x 65mm Screw (20) M10 x 90mm Bolt (18) M10 x 193mm Bolt (19) ASSEMBLY that all parts are oriented as shown in the drawings. To hire an authorized service technician to assemble the dumbbell bench, call toll-free 1-800-445-2480. • For help identifying small parts, use the PART IDENTIFICATION CHART. Before beginning assembly, carefully read the following information and instructions: In addition to the included hex key and grease packet, assembly may require the following tools (not included): • Assembly requires two persons. • Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. • one standard screwdriver • one Phillips screwdriver • Tighten all parts as you assemble them, unless instructed to do otherwise. • one adjustable wrench • As you assemble the dumbbell bench, make sure • one rubber mallet 5 1. 1 Before beginning assembly, make sure that you understand all the information on page 5. 1 24 Attach the Small Stabilizer (2) to the Frame (1) with two M10 x 90mm Bolts (18), two M10 Washers (23), and two M10 Nylon Locknuts (24). 2 24 23 23 18 2. Orient the Large Stabilizer (3) so that the high side of the mounting bracket is on the side shown. Attach the Large Stabilizer to the Frame (1) with two M10 x 15mm Screws (21) and two M10 Washers (23). 2 23 21 1 3 High side of mounting bracket 3. Orient the Deck (4) as shown, and press it onto the Frame (1). 3 11 5 Next, attach the Seat Frame (5) to the Frame (1) with two M10 x 65mm Screws (20) and two M10 Washers (23). 4 Then, tighten the Backrest Knob (11) into the Seat Frame (5). 1 23 20 4. See the inset drawing. Locate the bracket welded to the back of the Backrest Frame (6). 4 6 Attach the Backrest Bracket (7) to the bracket on the Backrest Frame (6) with two M10 x 25mm Bolts (17), two M10 Washers (23), and two M10 Nylon Locknuts (24). Bracket 6 24 23 17 7 23 6 5. Attach the Backrest (9) to the Backrest Frame (6) with four M6 x 50mm Screws (16) and four M6 Washers (22). 5 9 22 6 22 22 16 22 6. Pull the Backrest Knob (11), insert the Backrest Bracket (7) into the slot in the Seat Frame (5), and then slowly release the Backrest Knob. Make sure that the Backrest Knob is engaged in one of the holes in the Backrest Bracket. 6 24 23 19 Grease Apply a portion of the included grease to an M10 x 193mm Bolt (19). Insert the Bolt through the Backrest Frame (6) and the Seat Frame (5). Then, tighten an M10 Nylon Locknut (24) and an M10 Washer (23) onto each end of the Bolt. Do not overtighten the Nylon Locknuts; the Backrest Frame must pivot freely. 23 6 24 7 11 5 7. Attach the Seat (8) to the Seat Frame (5) with two M6 x 50mm Screws (16) and two M6 Washers (22). 7 8 14 Place the two Adjustable-weight Dumbbells (14) on the Deck (4) as shown. 5 4 22 8. Make sure that all parts are properly tightened before you use the dumbbell bench. Place a mat under the dumbbell bench to protect the floor or carpet. 16 7 16 ADJUSTMENT This section explains how to adjust the dumbbell bench. See the accompanying exercise guide to see the correct form for several exercises. Make sure that all parts are properly tightened each time you use the dumbbell bench. Replace any worn parts immediately. The dumbbell bench can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use solvents to clean the dumbbell bench. HOW TO ADJUST THE ANGLE OF THE BACKREST To adjust the angle of the backrest, pull the backrest knob, raise or lower the backrest, and slowly release the backrest knob. Make sure that the backrest knob is engaged in one of the holes in the backrest bracket. Backrest Backrest Bracket Backrest Knob HOW TO USE THE ADJUSTABLE-WEIGHT DUMBBELLS Each handle can be used with two, four, six, eight, or ten weight plates; each handle can also be used without weight plates. Handle To select the desired number of weight plates, first set a dumbbell on the deck as shown. Next, lift one of the selector pins, slide the selector pin to one of the adjustment holes, and then release the selector pin. Rock the selector pin from side to side to make sure that it is fully inserted into one of the adjustment holes. Adjust the other selector pin on the dumbbell in the same way. Always attach the same number of weight plates to both sides of each handle. Selector Pin Weight Plates Deck To use the dumbbell, lift it straight up off the deck, making sure that the unattached weight plates remain on the deck. 8 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Muscle Building To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles will adapt and grow as you progressively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways: • by changing the amount of weight used • by changing the numbers of repetitions and sets performed. (A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions.) Determining the appropriate length of time for each workout, and the numbers of repetitions or sets to complete, is an individual matter. It is important to 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 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. The proper amount of weight for each exercise depends upon the individual user. You must gauge your limits and select the amount of weight that is right for you. Begin with 3 sets of 8 repetitions for each exercise that you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repetitions without difficulty, increase the amount of weight. WARMING UP Toning You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate amount of weight, and increase the number of repetitions 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 completing more sets rather than by using high amounts of weight. WORKING OUT 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 delivering more oxygen to your muscles. Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group, emphasizing areas that you want to develop the 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. Weight Loss To lose weight, use a low amount of weight and increase the number of repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets. 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 accompanying this manual you will find photographs showing the correct form for several exercises. Cross Training Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a balanced program follows: • Plan strength training workouts on Monday, Wednesday, and Friday. • 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. • Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate. 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. The combination of strength training and aerobic exercise will reshape and strengthen your body and develop your heart and lungs. 9 Move slowly as you stretch—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. Rest for a short period of time after each set. The ideal resting periods follow: • Rest for three minutes after each set for a musclebuilding workout. • Rest for one minute after each set for a toning workout. • 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. 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 achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life. COOLING DOWN Finish each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. PART LIST—Model No. EPBE1506.0 Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 1 1 1 1 1 1 1 1 1 4 1 1 2 2 Description Key No. Qty. Frame Small Stabilizer Large Stabilizer Deck Seat Frame Backrest Frame Backrest Bracket Seat Backrest Stabilizer Cap Backrest Knob 30mm x 60mm Inner Cap 32mm Square Inner Cap Adjustable-weight Dumbbell 15 16 17 18 19 20 21 22 23 24 # # # # 6 6 2 2 1 2 2 6 10 6 – – – – R0906A Description Bushing M6 x 50mm Screw M10 x 25mm Bolt M10 x 90mm Bolt M10 x 193mm Bolt M10 x 65mm Screw M10 x 15mm Screw M6 Washer M10 Washer M10 Nylon Locknut User’s Manual Hex Key Grease Packet Exercise Guide 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. 10 EXPLODED DRAWING—Model No. EPBE1506.0 R0906A 13 9 22 16 6 24 22 7 23 24 22 16 24 15 8 17 23 23 22 15 19 23 24 14 15 5 11 12 22 22 21 16 23 4 1 10 10 24 3 2 23 24 23 10 20 10 18 23 11 ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information: • the MODEL NUMBER of the product (EPBE1506.0) • the NAME of the product (EPIC LX 20 dumbbell bench) • the SERIAL NUMBER of the product (see the front cover of this manual) • the KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and the EXPLODED DRAWING on pages 10 and 11) LIMITED WARRANTY ICON Health & 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 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 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 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 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. 245431 R0906A Printed in China © 2006 ICON IP, Inc.
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