User manual CYBEX INTERNATIONAL 16160 ADJUSTABLE DECLINE BENCH

[. . . ] Read and understand the owner's manual and all warnings posted on the machine before using. Teenagers (13 and over) and disabled must be supervised. Garder tous les enfants (de 12 ans et moins) éloignés. Les adolescents (de 13 ans et plus) et les handicapés doivent être surveillés. [. . . ] To build muscle and strength, do fewer reps (6 - 8) with heavier weight. Never "cheat" by shortening the range of motion, bouncing the weight, or shifting your posture. This may allow you to lift more weight, but it is dangerous and less effective. Catch your breath between sets, then continue. When "circuit training" move briskly to the next exercise; when doing multiple sets on one exercise, rest 45 - 90 seconds before the next set. When you can perform the desired reps and sets for any exercise, increase the weight by a half or full plate. Designing your workout Circuit training is a good way to start. This involves doing one set per exercise, then moving to the next exercise, pausing only briefly between them (to keep your heart and breath rate up) until completing a balanced "circuit" of 8 10 exercises for your entire body. After several weeks, you can move into multiple sets (3 in a row) per exercise if you choose. For both of these, exercise the complete body every other day, up to three times a week. NOTE: A full day's rest, plus proper nutrition and hydration are required for optimum muscle-building or toning. Alternatively, work out half your body one day (e. g. , the upper body) and the other half the following day (e. g. At the end of your workout, cool down in a similar way to your warm-up. Page 3 Cybex Free Weight 16160 Adjustable Decline Bench Owner's Manual 3 - Customer Service Contacting Service Hours of phone service are Monday through Friday from 8:30 to 6:00 p. m Eastern Standard Time. For Cybex customers living in the USA, contact Cybex Customer Service at 888-462-9239. For Cybex customers living outside the USA, contact Cybex Customer Service at 508-533-4300 or fax 508-533-5183. Find information on the web at www. cybexintl. com or e-mail at techhelp@cybexintl. com. Ordering Parts Fax orders to 508-533-5183. To speak with a customer service representative, call 888-462-9239 (for customers living within the USA) or 508-533-4300 (for customers outside the USA). You may also contact us through e-mail at techhelp@cybexintl. com Having the following information ready when calling will assist our Cybex representatives in serving you. · · Unit Serial Number Product Name The unit serial number and product name can be found on the serial number decal. See Chapter 6 for exact location of serial number decal. · · Part Description Part Number Part descriptions and part numbers are located in Chapter 6 of this manual. [. . . ] Carefully place rubber feet (supplied with machine) on each foot of the frame. 16160 D Qty 4 B A E C NOTE: See exploded-view diagram for location of F (serial number decal) DESCRIPTION A. D E F. PART NO. Warning Decal. . . . . . . . . . . . . . . . . . . . 4800-408 Wear Cover. . . . . . . . . . . . . . . . . . . . . . . . . [. . . ]