Everlast ev-700 Instructions Manual

Everlast
Brand
Everlast
Model
ev-700
Category
Fitness, gymnastics & weight training
Type
Instructions Manual
CAUTION
BEFORE USING THIS EQUIPMENT, CAREFULLY FOLLOW
THE INSTRUCTIONS AND READ ALL PRECAUTIONS, THEN
RETAIN FOR FUTURE REFERENCE.
MAXIMUM USER’S WEIGHT LOAD :110 KG
ev-700
HOME GYM
COMPLIES WITH EN-957
INDEX
SAFETY INFORMATION P.04
BEFORE YOU BEGIN P.05
PARTS LIST DRAWINGS P.06
ASSEMBLY INSTRUCTIONS P.08
WARM-UP AND COOL-DOWN WORKOUT GUIDELINES P.17
TRAINING INSTRUCTIONS P.18
EXERCISE PROGRAM P.19
EXPLODED DRAWING P.22
PARTS LIST P.23
SAFETY INFORMATION
WARNING
To reduce the risk of serious injury, read the following safety instructions before using the EVERLAST
HOME GYM.
IMPORTANT: THIS UNIT IS INTENDED FOR HOME USE ONLY
1. Read all the instructions in this manual before using the product. Keep this manual for the entire life
of the product.
2. This device must be assembled by an adult.
3. It is the responsibility of the owner to ensure that all users of this product are properly informed as to
how to use this product safely.
4. This product is intended for domestic use only. Do not use this product in any commercial, rental, or
institutional setting.
5. Use this product indoors in a dry, dust free environment, on a flat hard floor. Ensure there is
sufficient space to move around the equipment safely. Take precautions to protect vulnerable
flooring.
6. The user is responsible for ensuring proper care and maintenance of the equipment. After the
product has been assembled and prior to each use, check that the fasteners are properly tightened
and that none are protruding. Regularly check the condition of the parts that are most susceptible to
wear and tear.
7. Do not store this product in a damp place (e.g. edge of a pool, bathroom etc.).
8. Wear athletic shoes to protect your feet while exercising. Do not wear loose or baggy clothing, since
it may get caught in the equipment. Take off all jewellery.
9. Put your hair up so that it does not get in the way during exercise.
10. If you feel any pain or if you become dizzy while exercising, stop immediately, rest and seek medical
attention.
11. Keep children and pets away from the product at all times.
12. Before undertaking this exercise program, please be sure to consult with your doctor-particulary if
you have not participated in sports for several years.
13. Do not attempt to repair this product yourself.
14. Any assembly/disassembly of the product must be done with due regard to health safety.
15. Maximum user weight: 110 kg.
CARE AND MAINTENANCE:
Wipe surfaces dry following each training session.
Do not use any solvents-clean only with a damp cloth.
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HELP LINE NUMBER: 08456 400800
ev-700
BEFORE YOU BEGIN
Thank you for choosing the EVERLAST HOME GYM. We take great pride in producing this quality
product and hope it will provide many hours of quality exercise to make you feel better, look better and
enjoy life to the full.
Yes, it’s a proven fact that a regular exercise program can improve your physical and mental health. Too
often, our busy lifestyles limit our time and opportunity to exercise. EVERLAST HOME GYM provides
a convenient and simple method to begin your assault on getting your body in shape and achieving a
healthier lifestyle.
• Read this manual carefully before using the EVERLAST HOME GYM.
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HELP LINE NUMBER: 08456 400800
ev-700
45 Outside-End Cap
Cap
PARTS LIST DRAWINGS
6
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HELP LINE NUMBER: 08456 400800
ev-700
Nylock Nut M12
3pcs
Nylock Nut M8
2pcs
Nylock Nut M10
28pcs
PARTS LIST DRAWINGS
NOTE :
Please check all parts are present prior to commencing assembly.
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HELP LINE NUMBER: 08456 400800
ev-700
Carefully unpack each component, checking against the parts fist that you have all the necessary parts to complete the assembly of your product.
Please note that as part of our production checking and for your convenience, all nut, cap, where necessary, have been fitted in the
pre-packing stage.
Stage A
1. Lay the Back Base Frame (02) flat on the floor. Put two
outside-end caps (36) to back base frame (02). Slide two
Rubber Cushions (27) down Weight Guide Tubes (06). Insert
the 2 Weight Guide Tubes (06) into the 2 outer holes in the
Back Base Frame (02), secure them with 2 x M10 x 20mm
Hex Bolts (54), 2 x M10 Washers (63).
2. Connect the Front Base Frame (01) and the Back Base
Frame (02) together using 2 x M10 x 65mm Hex Bolts (56), 4
x M10 Washers (63) and 2 x M10 Nylock Nuts (66).
3. Connect the Main Frame (03) and the Front Base Frame
(01) together using 2 x M10 x 65mm Hex Bolts (56), 4 x M10
Washers (63) and 2 x M10 Nylock Nuts (66).
4. Connect the Base Plate (35) and the Front Base Frame (01)
together using 2 x M10 x 60mm Hex Bolts (57), 4 x M10
Washers (63) and 2 x M10 Nylock Nuts (66).
ASSEMBLY INSTRUCTIONS
No. Description Q'ty
56
Hex Bolt (M10 x 65mm)
4
54
Hex Bolt (M10 x 20mm)
2
57
Hex Bolt (M10 x 60mm)
2
63
Washer (M10)
14
66
Nylock Nut (M10)
6
27
Rubber Cushion
2
8
HOME GYM
HELP LINE NUMBER: 08456 400800
ev-700
ASSEMBLY INSTRUCTIONS
No. Description Q'ty
26
Weight Selector Pin
1
24
Selector Shaft Pin
1
25
Selector Shaft Bush
1
Stage B
1. Slide 9 x Weight Plates (22) down Weight Guide Tube (6).
2. Attach the Selector Shaft Bush (25) onto the top hole of the
Selector
Shaft (07) using Selector Shaft Pin (24). Slide the Top
Weight Plate (23) onto the Weight Guide Tubes (06) and
locate the Selector Shaft (07) in position, setting the Top
Weight Plate (23) onto the top of the Weight Plate (22).
Use the Weight Selector Pin (26) to select the desire
weight.
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HELP LINE NUMBER: 08456 400800
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ASSEMBLY INSTRUCTIONS
No. Description Q'ty
56
Hex Bolt (M10 x 65mm)
4
54
Hex Bolt (M10 x 20mm)
2
63
Washer (M10)
10
66
Nylock Nut (M10)
4
61
Hex Bolt (M8 x 40mm)
1
64
Washer (M8)
2
67
Nylock Nut (M8)
1
Stage C
1. Lay the Upper Cross Beam (09) onto the Main Frame (03) and connect them using 2 x M10 x 65mm
Hex Bolts (56), 4 x M10 Washers (63) and 2 x M10 Nylock Nuts (66).
2. Connect the Weight Guide Tube (06) to the Upper Cross Beam (09) using 2 x M10 x 20mm Hex Bolt
(54), 2 x M10 Washers (63).
3. Connect the Press Pin (28) to the Main Frame (03) using M8 x 40 mm Hex Bolts (61), 2 x M8
Washers (64) and M8 Nylock Nuts (67).
4. Connect the Volitant U (19) to the Main Frame (03) using 2 x M10 x 65mm Hex Bolt (56), 4 x M10
Washers (63) and 2 x M10 Nylock Nuts (66).
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HELP LINE NUMBER: 08456 400800
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Stage D
1. Connect the Press Bar (16) to the Upper Cross Beam (09)
using M12 x 120mm Hex Bolt (59). 2 x M12 Washers (62),
and M12 Nylock Nuts (65).
2. Connect the Press Arm (L) (11) and Press Arm (R) (10) to
the Press Bar (16) using 2 x M12 Washers (62) and 2 x
M12 Nylock Nuts (65).
3. Slide the Big Foam (29) x 2 onto the Press Arm (R) (10)
and Press Arm (L) (11), attach the Handle Bar Grip (33) x 2
through Mid-empty plug (34) x 2 to the Press Arm (R) (10).
4. Connect the 2 x Hand Bar (15) to the Press Arm(L) (11) and
Press Arm (R) (10) using 2 x M10 x 20 Hex Bolts (54) and 2
x M10 Washers (63).
ASSEMBLY INSTRUCTIONS
No. Description Q'ty
59
Hex Bolt (M10 x 120mm)
1
54
Hex Bolt (M10 x 20mm)
2
63
Washer (M10)
2
65
Nylock Nut (M12)
3
62
Washer (M12)
4
11
HOME GYM
HELP LINE NUMBER: 08456 400800
ev-700
62
65
16
32
11
54
15
33
29
29
34
10
09
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62
65
59
Note:
1. Cut off the PVC straps on Oil Bush (big) (48) and Oil
2. A hammer may be required to tap Oil Bush (big) (48) and
Bush (small) (49) before proceeding with Stage D.
Oil Bush (small) (49) into place.
3. Use small amount of washing up liquid to aid assembly
Big foam (29).
Stage E
1. Fit the Back Cushion (21) to the Main Frame (03) using 2 x M8 x
65mm Hex Bolts (60) and 2 x M8 Washers (64).
2. Connect the Front Support Frame (04) to the Front Base Frame
(01) using M10 x 65 Hex Bolt (56), 2 x M10 Washers (63) and M10
Nylock Nut (66).
3. Connect the Seat Frame (08) to the Main Frame (03) and the Front
Support Frame (04) using 2 x M10 x 65 Hex Bolts (56), M10 x 60
Hex Bolt (57), 6 x M10 Washers (63) and 3 x M10 Nylock Nuts (66).
4. Connect the Leg Extension Frame (05) to the Seat Frame (08) using
M10 x 60 Hex Bolt (57), 2 x M10 Washers (63) and M10 Nylock Nut
(66).
5. Fit the Seat Cushion (20) to the Seat Frame (08) using 4 x M8 x
15mm Hex Bolts (55) and 4 x M8 Washers (64).
6. Insert the Foam Pipes(12) into the hole of the Leg Extension
Frame(05), then attach two Small Foam (30) to Foam Pipe (12).
7. Insert the Foam PIpes(12) into the hole of the Seat Frame (08), then
attach two Small Foam (30) to Foam Pipe (12).
ASSEMBLY INSTRUCTIONS
No. Description Q'ty
56
Hex Bolt
(M10 x 65mm)
3
57
Hex Bolt
(M10 x 60mm)
2
63
Washer (M10)
10
66
Nylock Nut (M10)
5
60
Hex Bolt
(M8 x 65mm)
2
55
Hex Bolt
(M8 x 15mm)
4
64
Washer (M8)
6
12
HOME GYM
HELP LINE NUMBER: 08456 400800
ev-700
ASSEMBLY INSTRUCTIONS
Stage F
1. Start With The Upper Cable 23 70mm (52)
a) With Upper Cable (52) in groove of Pulley (31), thread Upper Cable (52) through brackets on
Upper Cross Beam (9).
b) Install Pulley NO.1 (31) to Upper Cross Beam (9) using one M10 x 45mm Hex Bolt (58), two M10
Washers (63) and one M10 Nylock Nut (66).
c) Install Pulley No.2 (31) with two Pulley Fastness Bush (Big) (37) to Main Frame(3) using one M10
x 65mm Hex Bolt (56), two M10 Washers (63) and one M10 Nylock Nut (66).
d) Install Pulley NO.3 (31) to Upper Cross Beam (9) using one M10 x 45mm Hex Bolt (58), two M10
Washers (63) and one MI0 Nylock Nut (66). Attach the bolt end of Upper Cable (52) to Selector
Shaft (7) using one Plastic Washer (68), attach the other end of Upper Cable (52) to High Pull (14)
using one Pothook (47).
e) Install Pulley No.4 (31) to Reverse U (18) using one M10 x 45mm Hex Bolt (58), two M10
Washers (63) and one M10 Nylock Nut (66).
2. Assembly The Cable 2720mm (51)
a) Attach both end of Cable 2720mm (51) to Press Arm (R) (10) and Press Arm (L) (1 1) using two
Round Plug (46).
b) With Cable 2720mm (51) in groove of Pulley (31) thread Cable (51) through brackets on Main
Frame (3).
c) Install Pulley No.10 and No.12 (31) to Volitant U (19) using two M10 x 45mm Hex Bolts (58), four
M10 Washers (63) and two M10 Nylock Nut (66).
d) Install Pulley No.11 (31) and Pulley U (17) using one M10 x 45mm Hex Bolt (58), two M10
Washers (63) and one M10 Nylock Nut (66).
3. Assembly The Gable 3750mm (50)
a) With the Cable 3750mm (50) in groove of Pulley (31) through Leg Extension Frame (5).
b) Install Pulley No.5 (31) with two Pulley Fastness Bush(small) (38) to Leg Extension Frame(s)
using one M10 x 60mm Hex Bolt (57), two M10 Washers (63) and one M10 Nylock Nut (66).
c) Install Pulley No.6 (31) with two Pulley Fastness Bush (small) (38) to Front Support Frame (4)
using one M10 x 60mm Hex Bolt (57), two M10 Washers (63) and one M10 Nylock Nut (66).
d) Install Pulley No.7 (31) with two Pulley Fastness Bush (Big) (37) to Main Frame (3) using one M10
x 65mm Hex Bolt (56), two M10 Washers (63) and one M10 Nylock Nut (66).
e) Install Pulley No.8 (31) and Pulley U (17) using one M10 x 45mm Hex Bolt (58), two M10 Washers
(63) and one M10 Nylock Nut (66).
f) Install Pulley No.9 (31) to Front Base Frame(1) using one M10 x 45mm Hex Bolt (58), two M10
Washers (63) and one M10 Nylock Nut (66).
g) Install Pulley No.13 (31) to Reverse U (18) using one M10 x 45mm Hex Bolt (58), two M10
Washers (63) and one M10 Nylock Nut (66). Attach the end of Gable 3750mm (50) to Front Base
Frame (1) using one Pothook (47), one Chain (53), one M8 x 40mm Hex Bolt (61), two M8 Washer
(64) and one M8 Nylock Nut (67).
h) Attach the Low Pull (13) or Ankle Strap (43) to the other end of Cable (3750mm) (50) using two
Pothooks (47) and one Chain (53).
• NOW GO BACK OVER AND TIGHTEN ALL NUTS AND BOLTS.
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HOME GYM
HELP LINE NUMBER: 08456 400800
ev-700
ASSEMBLY INSTRUCTIONS
No. Description Q'ty No. Description Q'ty
56
Hex Bolt (M10 x 65mm)
2 53
Chain
2
58
Hex Bolt (M10 x 45mm)
9 47
Pothook
4
63
Washer (M10)
26 37
Pulley Fastness Bush (Big)
4
66
Nylock Nut (M10)
13 38
Pulley Fastness Bush (Small)
4
61
Hex Bolt (M8 x 40mm)
1 18
Reverse U
1
64
Washer (M8)
2 31
Pulley
13
67
Nylock Nut (M8)
1 17
Pulley U
1
57
Hex Bolt (M10 x 60mm)
2 68
Plastic Washer
1
14
HOME GYM
HELP LINE NUMBER: 08456 400800
ev-700
ASSEMBLY INSTRUCTIONS
Recheck
all bolts and nuts are
tightened securely
before using this equipment
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HELP LINE NUMBER: 08456 400800
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ASSEMBLY INSTRUCTIONS
NOTE:
IF YOU FIND THAT THE CABLES ARE NOT LONG
ENOUGH, USE THE CHAIN AS AN EXTENSION WITH
POTHHOOK AS CONNECTORS.
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HELP LINE NUMBER: 08456 400800
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-700
SAFETY NOTICE:
When your gym is not in use. It’s important insert the Weight Selector Pin (26) into the weld loop on the
back of the Back Base Frame (2) which will lock the Selector Shaft (07) to lock all Weight Plates (22)
firmly in the down position.
5
4
1
2
3
Each workout should include the following three parts:
• A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases
your body temperature, heart rate, and circulation in preparation for exercise.Training zone exercise,
consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (Note: During the
first few weeks of your exercise program, do not keep your heart rate in your training zone for longer
than 20 minutes.)
• A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will
help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three workouts each week, with at least one day of rest
between workouts. After a few months of regular exercise, you may complete up to five workouts each
week, if desired. Remember, the key to success is make exercise a regular and enjoyable part of your
everyday life.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as
you
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from your hips.
Allow your back and shoulders to relax as you reach down toward your toes
as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches:
Hamstrings, back of knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot toward you and
rest it against the inner thigh of your extended leg. Reach toward your toes as
far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg.
Stretches: Hamstrings, lower back and groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your hands against
a wall. Keep your back leg straight and your back foot flat on the floor. Bend
your front leg, lean forward and move your hips toward the wall. Hold for 15
counts, then relax. Repeat 3 times for each leg. To cause further stretching of
the achilles tendons, bend your back leg as well. Stretches: Calves, achilles
tendons and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp one foot with
your other hand. Bring your heel as close to your buttocks as possible. Hold
for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps
and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward. Pull your
feet toward your groin area as far as possible. Hold for 15 counts, then relax.
Repeat 3 times. Stretches: Quadriceps and hip muscles.
WARM-UP AND COOL-DOWN WORKOUT GUIDELINES
17
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HELP LINE NUMBER: 08456 400800
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Trapezius
Anterior
Pectoralis Major
Serratus Anterior
Biceps
Abdominal
Sartorius
Quadriceps
Tibialis
Trapezius
Posterior
Tricep
Latissimus Dorsi
Gluteals
Hamstrings
Gastrocnemius
TRAINING INSTRUCTIONS
AEROBIC EXERCISE
Aerobic exercise is any sustained activity that sends oxygen to your muscles via your head and
lungs. Aerobic exercise improves the fitness of your lungs and heart - your body’s most important
muscle. Aerobic exercise fitness is promoted by any activity that uses your large muscles (arms,
legs, or buttock, for example).Your heart beats quickly and you breathe deeply An aerobic exercise
should be part of your entire exercise routine.
WEIGHT TRAINING
Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies
can store, weight training is an essential part of the exercise routine process.Weight training helps
tone, build and strengthen muscle. If you are working above your target zone, you may want to
do a lesser amount of reps. And as always consult your physician before beginning any exercise
program.
MUSCLE CHART
GYM
The exercise routine that is performed on the bench will develop the upper and lower body muscle
groups. These muscle groups are highlighted on the muscle chart below.
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1. Bench press
Bench press release lock lever, fit roll pads
to top. Hole for leg room if required from
the seated position grip handles and push
forward with elbows directly out to the sides.
The bench arm system provides goods Pre-
stretch.
2. Military press
Military press release the lock lever, “bench
press”. The arms out and lean forward 45°
move back so your lower back is supported
against the pad. From this position push
directly up. The push must be directly over-
head.
3. Butterfly
Engage lock lever move roll pads to top
hole for leg room if required. From the
seated position place elbows or upper arm
against the bottom of the roll pads. Push
with your elbows and not with your hands.
EXERCISE PROGRAM
19
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HELP LINE NUMBER: 08456 400800
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4. Lat pull-front
Fit bar to high pulley and roll pads to lop
hole. Arch your back and pull the bar to the
top of your chest.
5. Lat Pull-Back
Fit bar to high pulley and roll pads to Top
hole. Grip handles, pull down and sit for-
ward with thighs under roll pads. Arch your
back and pull the bear to the back of your
neck.
6. Leg extensions
Sit upright with your legs over the top roller
pads and your feet hooked in behind the
bottom roller pads. Hold on to the seat,
lock your ankles and don’t point your toes
extend legs fully and flex thighs hard lower
weights. Using utmost control one leg at a
time can also be used
EXERCISE PROGRAM
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HELP LINE NUMBER: 08456 400800
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Everlast ev-700 Instructions Manual

Everlast
Brand
Everlast
Model
ev-700
Category
Fitness, gymnastics & weight training
Type
Instructions Manual
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