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©IMPEX INC.                                                                                                                                www.marcypro.com 

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 

 
For each workout, to keep in mind that muscle soreness that lasts for a long period is 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 to 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 your body a chance to heal it self. Continuously working your muscles will result in over- 
training, which will not benefit you in the long run. 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

Summary of Contents for MARCY PRO TC-4699

Page 1: ...are and Maintenance Parts List Warranty Ordering Parts Model TC 4699 Retain This Manual for Reference 180730 OWNER S MANUAL MARCY PRO POWER TOWER TC 4699 IMPORTANT Please read this manual before comme...

Page 2: ...TC 4669 by IMPEX INC For your safety and benefit read this manual carefully before using the equipment As a manufacturer we are committed to providing you with complete customer satisfaction If you ha...

Page 3: ...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...

Page 4: ...fortable 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...

Page 5: ...tage allows your muscles to 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 Dr...

Page 6: ...WARNING LABEL PLACEMENT The warning labels shown here have been placed on the Cross Brace If the labels are missing or illegible please call customer service at 1 800999 8899 for replacements Apply th...

Page 7: ...IMPEX INC www marcypro com 6 FREE AND TRAINING AREA...

Page 8: ...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 t...

Page 9: ...dically 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 regular...

Page 10: ...Upper Frame 2 9 Handle 2 10 Pull Up Bar 1 11 Pull Up Bar Backet 2 12 Arm Rest Pad 2 13 Back Rest Pad 1 14 End Cap 8 15 Pull Up Bar End Cap 2 16 Lower Frame End Cap 2 17 Sleeve 2 18 Handle Grip 10 19 A...

Page 11: ...IMPEX INC www marcypro com 10 PART NO DESCRIPTION SIZE QUANTITY 29 Curved Washer 3 4 4 30 Curved Washer 1 2...

Page 12: ...IMPEX INC www marcypro com 11 TC 4669 EXPLODED DIAGRAM...

Page 13: ...rformance of the product or other damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyments or use costs of removal installation or other consequential...

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