User Manual Marcy MWM-988 Home Gym System 150lb Weight Stack Machine

• User Manual - (English)

• MWM-988 Assembly Manual - (English)

• MWM-988 Workout Chart - (English)
• Other - (English)

Table of contents

• IMPORTANT SAFETY NOTICES
• EXECISE GUIDELINES
• WARNING LABEL PLACEMENT
• IMPORTANT ASSEMBLY INFORMATION
• OPERATION NOTES
• CARE AND MAINTENANCE
• WEIGHT CAPACITY AND DIMENSION
• EXPLODED DIAGRAM
• Combination Lock Set Up Instruction

User Manual Home Gym System

IMPORTANT SAFETY NOTICES

This exercise equipment is built for optimum safety. However, certain precautions apply whenever you operate a piece of exercise equipment. Be sure to read the entire manual before you assemble or operate your equipment. In particular, note the following safety precautions:

1. Keep children and pets away from the equipment at all times. DO NOT leave children unattended in the same room with the equipment.

2. Only one person at a time should use the equipment.

3. If the user experiences dizziness, nausea, chest pain, or any other abnormal symptoms, STOP the workout at once. CONSULT A PHYSICIAN IMMEDIATELY.

4. Position the equipment on a clear, leveled surface. DO NOT use the equipment near water or outdoors.

5. Keep hands away from all moving parts.

6. Always wear appropriate workout clothing when exercising. DO NOT wear robes or other clothing that could become caught in the equipment. Running or aerobic shoes are also required when using the equipment.

7. Use the equipment only for its intended use as described in this manual. DO NOT use attachments not recommended by the manufacturer.

8. Do not place any sharp object around the equipment.

9. Disabled person should not use the equipment.

10. Before using the equipment to exercise, always do stretching exercises to properly warm up.

11. Never operate the equipment if the equipment is not functioning properly.

12. A spotter is recommended during exercise.

13. This equipment is designed and intended for home and consumer use only, not for commercial use.

EXECISE GUIDELINES

Building Muscle and Gaining Weight

Unlike aerobic exercise, which emphasizes endurance training, anaerobic exercise focuses on strength training. A gradual weight gain can occur while building the size and strength of muscles. While developing muscle mass, your body adapts to the stress placed upon it. You can modify your diet to include foods such as meat, fish and vegetables. These foods help muscles recover and replenish important nutrients after a strenuous workout.

Muscle Strength and Endurance

To achieve the greatest benefit from exercise, it is important to develop an exercise program that allows you to work all of the major muscle groups equally. To increase muscles strength; follow this principle: Increasing resistance and maintaining the number of repetitions of an exercise results in increased muscle strength. To tone your body, follow the principle: Decreasing resistance plus increasing the number of repetitions of an exercise results in increased body tone. Once you feel comfortable with an exercise, you can change the resistance, the number of repetitions, or the speed at which you do the exercise. It is not necessary to change all three variables. For example, let’s say that you are training at 50 lbs and performing the exercise 10 times in 3 minutes. When this becomes too easy, you may decide to move up lifting 60 lbs for the same number of repetitions in the same amount of time. Lifting more weights fewer times most often develops muscle strength. To gain both muscle strength and endurance, it is recommended that you perform each exercise 15 to 20 reps per set.

Training Intensity

How hard you begin to train depends on your overall level of fitness. The soreness you experienced can be lessened by decreasing the load you place on your muscles and by performing fewer sets. To avoid injury, you should gradually work into an exercise program and set the load to your individual fitness level. The load should increase as your fitness level increases. Muscle soreness is common, especially when you first start exercising. If you are painfully sore for a long time, it may be time to change your program. Eventually, your muscle system will become accustomed to the stress and strain placed on it.

Beginning a Strength Building Program

Warming Up

To begin strength training, it is important to stretch and perform light exercise for 5 to 10 minutes. This helps prepare the body for more strenuous exercise by increasing circulation, raising your body temperature and developing more oxygen to your muscles.

Workout

Each workout to keep in mind that muscle soreness that lasts for a long period in not desirable and may mean that injury has occurred.

Cool Down

At the end of each workout, perform slow stretching exercises for 5 to 10 minutes. Ease into each stretch only going as far as you can. This stage allows your muscles wind down after training. To provide a total workout program it is also recommended that 2 to 3 days of aerobic exercise is performed in addition to the strength training.

Drinking Water

For the body to function properly, it must be properly hydrated. If you are exercising, you should increase your fluid intake. The reason for this is that the water you take in will leave your system through the sweating mechanism that cools your body during exercise. The water you lose through exercise must be replaced so that the muscles can recover properly.

Rest Day

Although you may not feel like doing it, taking a rest day at least once a week is important because it gives you body a chance to heal it self. Continuously working your muscle will result in over training which will not benefit in the long run.

WARNING LABEL PLACEMENT

Warning :

• SERIOUS INJURY MAY OCCUR
  Do not attempt to exercise or hang from the lat bar while it is placed or stored on the storage hooks
• DO NOT MISUSE THIS EQUIPMENT
  The possibilty of serious injuries or death or both. (it applicable) may occur if caution is not used. Before beginning any exercise program, consult your physician. Read users manual. All warnings and instruction must be read and following and proper instruction be obtained prior to use. Replace this label if damaged. Keep children and pets away from this equipment. This machine is designed and intended for home and consumer use only. not for commercial use.

The warning labels shown here have been placed on the Rear Stabilizer and Upper Frame. If the labels are missing or illegible, please call customer service at 1-800-888-8899 for replacements. Apply the labels in the location shown.

IMPORTANT ASSEMBLY INFORMATION

• Tools Required for Assembling the Bench: Two Adjustable Wrenches and Allen Wrenches.
• NOTE: It is strongly recommended that this equipment is assembled by two or more people to avoid possible injury.
• Ensure Carriage Bolts are inserted through the SQUARE holes on components that need to be assembled. Attach washer only to end of the Carriage Bolt.
• Use Allen Bolts or Hex Bolts inserted through the ROUND hole on components that need to be assembled.
• Always wait until all bolts are assembled onto the bench before tightening the bolts. Do not tighten each bolt right after it is installed

Fasten Nuts and Bolts

Securely tighten all Nuts and Bolts after all components have been assembled in current and previous steps. NOTE: Do not over tighten any component with pivoting function. Make sure all pivoting components are able to move freely.

Do not tighten all Nuts and Bolts in this step.

Weight Plate Installation

Slide weight plates onto Guide Rod from top to bottom. The deep groove on each weight plate needs to face front and downwards.

OPERATION NOTES

Weight Plate Selection

1. Use the Weight Selector Pin to select the number of weight plates to exercise.

2. Do not insert weight selector pin while the weight stack or top plate is in elevated position.

3. Be certain the weight Selector Pin is completely inserted.

4. Each Weight Plate weights approximately 10lbs.

5. Please refer to Weight Resistance Chart page.

6. Never use dumbbells or other means to increase the weight resistance. Use only weight plates provided by manufacturer.

7. For safety purpose while the equipment is not in use. Insert the Lock Pin into the hole on Guide Rod, and use Combination Lock to lock the Pin to prevent the movement of Weight Plates. Please refer to the Combination Lock set up.

Cable Tension Adjustment

Adjust the tension of the Cable System by moving the position of lower Pulley on the two Double Floating Pulley Brackets.

If the tension is too loose, move the lower pulley up by one hole.

If the tension is too tight, move the lower pulley down by one hole.

Front Press and Butterfly Exercises

1. Insert the Butterfly Lock Pin through the holes on Front Press Base and Butterfly to lock the Butterfly in position when doing Front Press exercises.

2. Pull out the Butterfly Lock Pin when doing Butterfly exercises.

CARE AND MAINTENANCE

1. Lubricate moving parts with WD-40 or light oil periodically.

2. Inspect and tighten all parts before using the equipment.

3. The equipment can be cleaned using a damp cloth and mild non-abrasive detergent. DO NOT use solvents.

4. Examine the equipment regularly for signs of damages or wear.

5. Replace any defective components immediately and/or keep the equipment out of use until repair.

6. Failure to examine regularly may affect the safety level of the equipment.

WEIGHT CAPACITY AND DIMENSION

1. Maximum user weight: 300 lbs.

2. Assembled Dimension: 68” x 36” x 79”

EXPLODED DIAGRAM

Combination Lock Set Up Instruction

The Lock is set at the manufacturer to the open at 0-0-0 (all zeros are positioned in the middle). It is recommended to change the combination to ensure safety.

Please follow the below steps to change the combination:

1. Push and hold the combination adjustment button (#1) as indicated below, while holding down the adjustment button, turn the numerical dial (#2) to set the desired combination in the middle. Release the button (#1). Set the two other numerical dials the same way. This only needs to be done once.

2. To lock, turn the dials so the Lock shows random numbers.

3. To unlock, turn the dials to the combination setup in step one, press the shackle (#3) to open.

Note: Each plate weights 10 lbs. Numbers are approximate. Actual weights may vary. Values for Butterfly are for each arm.