Restfora shortperiodoftimeaftereachset.The
idealrestingperiodsare:
•threeminutesaftereachsetfora musclebuilding
workout.
•oneminuteaftereachsetfora toningworkout.
•30secondsaftereachsetforaweightlossworkout.
Plantospendthefirstfewweeksfamiliarizingyourself
withtheequipmentandlearningtheproperformfor
eachexercise.
COOLINGDOWN
Endeachworkoutwith5 to 10minutesofstretching.
Includestretchesforbothyourarmsandlegs.Move
slowlyasyoustretchanddonotbounce.Easeinto
eachstretchgraduallyandgoonlyasfarasyoucan
withoutstrain.Stretchingattheendof eachworkout
isaneffectivewaytoincreaseflexibility.
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. The key to achieving the
greatest results is to make exercise a regular and
enjoyable part of your everyday life.
PART LIST--Model No. 831.15706.0
RO407A
Key No. Qty. Description Key No. Qty. Description
1 1 Frame 17 4 M6 x 60mm Bolt
2 1 Front Leg 18 4 MIO x 63mm Carriage Bolt
3 1 Rear Leg 19 10 MIO Nylon Locknut
4 2 Stabilizer 20 2 MIO Washer
5 1 Backrest Frame 21 1 Locking Pin
6 1 Pivot Bracket 22 4 M6 Washer
7 1 Backrest 23 1 MIO x 85mm Bolt
8 1 Seat 24 4 M6 x 16mm Bolt
9 4 Foam Pad 25 3 MIO x 20mm Bolt
10 2 Pad Tube 26 2 MIO x 70mm Bolt
11 4 19mm Round Inner Cap 27 2 M10 Large Washer
12 4 50mm Round Outer Cap 28 1 M4 x 16mm Screw
13 4 50mm Square Inner Cap * User's Manual
14 1 45mm Square Inner Cap , Exercise Guide
15 1 25mm x 50mm Inner Cap * Grease Packet
16 2 MIO x 63mm Bolt
Note: Specifications are subject to change without notice. See the back cover of this manual for information
about ordering replacement parts. If a part is missing, call 1-877-992-5999. *These parts are not illustrated.
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