FINNLO AB & BACK TRAINER 3869 (01) PDF MANUAL

To prevent injury and/or accidents while using the FINNLO AB & BACK TRAINER 3869, please read and follow these simple rules:

• The bench is produced according to DIN EN 957-1/2.

• The maximum user weight is 150kg.

• The bench should be used only for its intended purpose. Any other use is prohibited and may be dangerous.

• The bench has been produced according to the latest safety standards.

1. Do not allow children to play on or near the equipment.

2. Regularly check that all screws and nuts are tightly secured.

3. Promptly replace all defective parts and do not use the equipment until it is repaired. Watch for any material fatigue.

4. Carefully read through the operating instructions before starting the equipment.

5. Set up the equipment on a solid and flat surface.

6. Do not exercise immediately before or after meals.

7. Before starting any fitness training, let yourself be examined by a physician.

8. The safety level of the machine can be ensured only if you regularly inspect parts subject to wear. These are indicated by an * in the parts list. Levers and other adjusting mechanisms of the equipment must not obstruct the range of movement during training.

9. Training equipment must never be used as toys.

10. Wear shoes and never exercise barefoot.

11. It is not allowed to place the item in rooms with high humidity (bathroom) or on the balcony.

The FINNLO AB & BACK TRAINER 3869 is intended for home use. The equipment complies with the requirements of DIN EN 957-1/2. Damage to health cannot be ruled out if this equipment is not used as intended (for example, excessive training, incorrect settings, etc.).

Before starting your training, you should have a complete physical examination by your physician, in order to rule out any existing health risks.

Before you assemble the equipment, please read these instructions carefully and then continue step by step as described.

Contents of packaging:

• Unpack all individual parts and place them alongside each other on the floor.

• Metal parts can damage or scratch your floor, so please use a pad. The pad should be flat and not too thick, so that the gym has a stable stand.

Step 1:

Parts needed: #21 M10x20 Screw (2), #19 M10x65 Screw (2), #27 Ø10 Washer (6), #25 M10 Nut (2).

Attach the front support tray (#2) and barbell holder (#3) to the main frame (#1) using the specified screws, washers, and nuts.

Step 2:

Parts needed: #29 Ø10 Steel Bolt (1), #18 M10x75 Screw (1), #27 Ø10 Washer (2), #25 M10 Nut (1).

Connect the main frame assembly from Step 1 to the rear support tray (#4) using the screw, bolt, washers, and nut.

Step 3:

Parts needed: #29 Ø10 Steel Bolt (1), #23 M8x40 Screw (4), #17 M10x145 Screw (2), #28 Ø8 Washer (4), #27 Ø10 Washer (4), #25 M10 Nut (2).

Attach the two frames for the seat cushion (#5) to the main frame assembly. Then attach the seat cushion (#8) to the frames. Finally, attach the incline adjustment mechanism (#9).

Step 4:

Parts needed: #24 M8x20 Screw (6), #28 Ø8 Washer (6).

Attach the elbow pad 1 (#11) and elbow pad 2 (#14) to their respective frames using the specified screws and washers.

Step 5:

Slide the metal tubing (#16) into its designated slot and attach the foam pads (#38) to the ends of the tubing. Secure the assembly with the grip screw (#31).

Position 1 (Leg Fixation): Open the starscrew and pull it out. Move the leg fixation to the desired position. The starscrew needs to go in with a click sound. Tighten the starscrew.

Position 2 (Arm Curl Cushion): Open the starscrew and pull it out. Move the arm curl cushion to the desired position. The starscrew needs to go in with a click sound. Tighten the starscrew.

Position 3 (Folding): Pull out the pin to fold the Ab & Back Trainer. You are allowed to use the Ab & Back Trainer, only if the pin is in its position!

Backrest Incline: To adjust the incline of the backrest, pull out the pin. If you found the perfect position, push back the pin to secure this position. The pin needs to go completely through!

Maintenance:

• In principle, the equipment does not require maintenance.

• Regularly inspect all parts of the equipment and the secure seating of all screws and connections.

• Promptly replace any defective parts. Until it is repaired, the equipment must not be used.

Care:

• When cleaning, use only a moist cloth and avoid harsh cleaning agents.

• Components that come into contact with perspiration need cleaning only with a damp cloth.

Warm up: To avoid any injuries, please warm up properly before you start your exercise.

How to do the exercise (Force Endurance Method):

• Use a weight which can be moved for 3 sets of 20 repetitions.

• Increase the weight, till you don’t reach the 20 repetitions in the last interval.

• The break between each interval should be 60 seconds.

• It is enough to do the exercise 2-3 times a week. If you want to do the exercise more often, please divide your training into upper body and lower body sessions.

Starting position: Put your legs on the arm cushion and fix them. Cross your arms on your chest.

End position: Breathe out and lift your upper body as high as possible. By moving back, pay attention that your upper body won’t touch the cushion, so that you can feel a tension of your AB’s at any time.

Variation: You can lift your upper body to the left or right side as well. With this exercise, you are working out your diagonal AB’s.

Starting position: Put your legs on the arm curl cushion. Cross your arms on your chest.

End position: Breathe out and lift your upper body as high as possible. By moving back, pay attention that your upper body won’t touch the cushion, so that you can feel a tension of your AB’s at any time.

Variation: You can lift your upper body to the left or right side as well. With this exercise, you are working out your diagonal AB’s.

Starting position: Fix the arm curl cushion below the upper arm. Do not straighten your arm totally.

End position: Flex your arm.

Starting position: Secure the arm curl cushion in such a position that the upper rim is at the same height as your hip. Move your upper body downwards.

End position: Straighten up your upper body and make sure that you straighten it only to such a height that the legs and the upper body are in one line.

Starting position: Secure the arm curl cushion in such a position that the upper rim is at the same height as your hip. Do not straighten the arm with the barbell completely.

End position: Move the barbell upwards by flexing the elbow joint. The elbow should be at the same height as your upper body is.

Starting position: Kneel on the cushion and secure your arm on the arm curl cushion. The upper body needs to be straight. The elbow is at the same height as the back.

End position: Move the barbells backwards, please pay attention that you don’t straighten your arms completely.

Starting position: Secure your leg on the arm curl cushion. The dumbbells are on the same level as your chest, so the elbows are at a 90-degree angle.

End position: Move the dumbbells straight up.

Attention: Do not straighten the arm with the barbell completely!

Starting position: Secure your leg on the arm curl cushion. The dumbbells are on the same level as your chest.

End position: Move the dumbbells up so that they will come closer in front of your head.

Attention: Do not straighten the arm with the barbell completely in the starting position!

Starting position: Put your legs on the arm curl cushion and secure them on the round foam roller. The back cushion is at a negative incline. The dumbbells are on the same level as your chest, so the elbows are at a 90-degree angle.

End position: Move the dumbbells straight up.

Attention: Do not straighten the arm with the barbell completely!

Starting position: The backrest cushion is horizontal. Lean back on the arm curl cushion. The dumbbells are at the same level as your ears, so the elbows are at a 90-degree angle.

End position: Move the dumbbells up.

Attention: Do not straighten the arm with the barbell completely!

Starting position: The backrest cushion is horizontal. Lean back on the arm curl cushion. The dumbbells are at the same level as your ears, so the elbows are at a 90-degree angle.

End position: Move the dumbbells up.

Attention: Do not straighten the arm with the barbell completely!

Starting position: Stand on one pedal and make sure the upper part of the arm curl cushion is at the same height as your hip. Keep your upper body straight.

End position: Move your upper body to the side. For the exercise of the other side, turn around and use the other pedal.

Attention: Tense your AB’s to prevent a hollow back!

The part numbers with an * are wear and tear parts, which are subject to natural wear and which must be replaced after intensive or long-term use.

Part No.	Description	Dimension	Quantity
3869-1	Front standing tray		1
-2	Front support tray		1
-3	Barbell holder		1
-4	Rear support tray		1
-5	Frame for seat cushion, big style		2
-6	Fixing tube		1
-7	Bushing		2
-8*	Seat cushion		1
-9	Incline adjustment for seat cushion, big style		1
-10	Elbow pad tray		1
-11*	Elbow pad 1		1
-12	Adjustment tray 1		1
-13	Adjustment tray 2		1
-14*	Elbow pad 2		1
-15	Copper bushing		2
-16	Metal tubing	Ø25×303	1
-17	Hex head screw	M10x145	2
-18	Hex head screw	M10x75	1
-19	Hex head screw	M10x65	2
-20	Hex head screw	M10x55	1
-21	Hex head screw	M10x20	2
-22	Leather pad		1
-23	Hex head screw	M8x40	4
-24	Hex head screw	M8x20	6
-25	Safety nut	M10	6
-26	Safety nut	M8	2
-27	Washer	Ø10	14
-28	Washer	Ø8	10
-29	Steel bolt	Ø10×65	2
-30	Steel bolt	Ø10×45	1
-31	Grip screw		2
-32	End cap		4
-33*	Handgrips		2
-34	End cap	45×45	1
-35	End cap	33.4×33.4	2
-36	End cap	20×20	4
-37	End cap	50×50	1
-38*	Foam pads, round style		2
-39*	Leather for foam pads, round style		2