User's Manual

10
Rest for a short period of time after each set. The
i
deal resting periods follow:
• Rest for three minutes after each set for a muscle
b
uilding workout.
• Rest for one minute after each set for a toning work-
out.
• Rest for 30 seconds after each set for a weight loss
w
orkout.
P
lan 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
e
ach stretch gradually and go only as far as you can
without strain. Stretching at the end of each workout
i
s an effective way to increase flexibility.
STAYING MOTIVATED
F
or motivation, keep a record of each workout. List the
d
ate, the exercises performed, the weight 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.
Key No. Qty. Description Key No. Qty. Description
1 1 Left Frame
2 1 Right Frame
3 1 Seat Frame
4 1 Backrest Bracket
5 2 Backrest Frame
6 1 Backrest Plate
7 1 Backrest
8 1 Seat Plate
9 1 Seat
10 1 Foot Plate
11 4 38mm x 63mm Cap
12
1 38mm x 50mm Cap
13 2 25mm x 38mm Cap
14 6 Bushing
15 1 Backrest Knob
16 8 M10 x 55mm Bolt
17 1 M10 x 256mm Bolt
18 4 M10 x 45mm Bolt
19 4 M6 x 60mm Screw
20 4 M6 x 25mm Screw
21 4 M5 x 15mm Screw
22 14 M10 Washer
23 8 M6 Washer
24 14 M10 Nylon Locknut
# – User’s Manual
#
– Grease Packet
# – Exercise Guide
PART LIST—Model No. PFBE1216.0 R0906A
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.