Weider PRO 230 Manuel utilisateur

Model No. 30279.0

Serial No.

Write the serial number in the

space above for reference.

Serial umber Decal (under seat)

www.weiderfitness.com

QUESTIONS?

If you have questions, or if parts

are damaged or missing, P EASE

CONTACT OUR CUSTOMER

SERVICE DEPARTMENT

DIRECT Y.

CA TO -FREE:

1-888-936-4266

Mon.–Fri., 8:00 until 17:00 ET

(excluding holidays)

OR E-MAI US:

customerservice@iconcanada.ca

CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Keep this manual

for future reference.

USERʼS MANUA

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WARNING DECA P ACEMENT

TAB E OF CONTENTS

WAR I GDECALPLACEME T ..............................................................2

IMPORTA TPRECAUTIO S ................................................................3

BEFOREYOUBEGI ......................................................................4

PARTIDE TIFICATIO CHART ..............................................................5

ASSEMBLY ...............................................................................6

ADJUSTME T ............................................................................9

EXERCISEGUIDELI ES ....................................................................9

PARTLIST ..............................................................................10

EXPLODEDDRAWI G.....................................................................11

ORDERI GREPLACEME TPARTS ..................................................BackCover

LIMITEDWARRA TY..............................................................BackCover

This drawing shows the location(s) of the

warning decal(s). If a decal is missing or

illegible, see the front cover of this

manual and request a free replacement

decal. Apply the decal in the location

shown. ote: The decal(s) may not be

shown at actual size.

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WARNING: To reduce the risk of serious injury, read all important precautions and

instructions in this manual and all warnings on your weight bench before using your weight bench.

ICON assumes no responsibility for personal injury or property damage sustained by or through the

use of this product.

1. Before beginning any exercise program,

consult your physician. This is especially

important for persons over age 35 or per-

sons with pre-existing health problems.

Read all instructions in this manual

and all

warnings on the weight bench

before using

the weight bench. Use the weight bench only

as described in this manual.

3. It is the responsibility of the owner to ensure

that all users of the weight bench are ade-

quately informed of all precautions.

4. The weight bench is intended for home use

only. Do not use the weight bench in a com-

mercial, rental, or institutional setting.

5. Keep the weight

bench

indoors, away from

moisture and dust. Place the weight

bench

on a level surface, with a mat beneath it to

protect the floor or carpet. Make sure that

there is enough clearance around the weight

bench

to mount, dismount, and use it.

6. Inspect and properly tighten all parts regu-

larly. Replace any worn parts immediately.

7. Keep children under age 12 and pets away

from the weight bench at all times.

8. Keep hands and feet away from moving

parts.

9. Always wear athletic shoes for foot protec-

tion while exercising.

10. The weight bench is designed to support a

maximum weight of 410 lbs. (186 kg) includ-

ing a maximum user weight of 300 lbs. (136

kg). Do not use more than 110 lbs. (50 kg) of

weight with the weight bench.

11. Always make sure that the locking pin is

fully inserted into the pivot bracket and the

frame before you exercise.

12. Over exercising may result in serious injury

or death. If you feel faint or if you experience

pain while exercising, stop immediately and

cool down.

IMPORTANT PRECAUTIONS

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Backrest

Front Leg

Locking Pin

Pivot Bracket

Foam Pad

Seat

BEFORE YOU BEGIN

Thank you for selecting the versatile WEIDER®PRO

230 weight bench. The PRO 230 weight bench is

designed to help you develop the major muscle

groups of the upper body. Whether your goal is to tone

your body, build dramatic muscle size and strength, or

improve your cardiovascular system, the weight bench

will help you to achieve the specific results you want.

For your benefit, read this manual carefully before

using the weight bench. If you have questions after

reading this manual, please see the front cover of this

manual. To help us assist you, note the product model

number and serial number before contacting us. The

model number and the location of the serial number

decal are shown on the front cover of this manual.

Before reading further, please look at the drawing

below and familiarize yourself with the parts that are

labeled.

ASSEMBLED DIME SIO S:

Height: 4 ft. 6 in. (137 cm)

Width: 1 ft. 6 in. (46 cm)

Depth: 3 ft. 4 in. (102 cm)

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M10 x 63mm Bolt (16)

M10 x 85mm Bolt (23)

M10 x 20mm Bolt (25)

M6 Washer (22) M10 Locknut (19)

M4 x 16mm Screw

(28)

M10 x 70mm Bolt (26)

M10 x 63mm Carriage Bolt (18)

M6 x 60mm Screw (17)

M6 x 16mm Screw

(24)

M10 Washer (20)

M10 Large Washer (27)

PART IDENTIFICATION CHART

Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each draw-

ing is the key number of the part, from the PART LIST near the end of this manual. IMPORTANT: If you cannot

find a part in the hardware kit, check to see if it has been preassembled.

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Locate the Stabilizer (4) that does not have

warning decals.

Attach the Stabilizer (4) to the Front Leg (2)

with two M10 x 63mm Carriage Bolts (18) and

two M10 Locknuts (19). Do not tighten the

ocknuts yet.

2. Attach the the Front Leg (2) to the Frame (1)

with two M10 x 63mm Bolts (16), two M10

Large Washers (27), and two M10 Locknuts

(19). Do not tighten the ocknuts yet.

ASSEMB Y

To make assembly easier, carefully read the

following information and instructions:

•Assembly requires two persons.

• Because of its weight and size, the weight bench

should be assembled in the location where it will

be used. Make sure that there is enough clear-

ance to walk around the weight bench as you

assemble it.

• Place all parts in a cleared area and remove the

packing materials. Do not dispose of the packing

materials until assembly is completed.

• For help identifying small parts, use the PART

IDE TIFICATIO CHART on page 5.

• The following tools (not included) may be required

for assembly:

two adjustable wrenches

one rubber mallet

one standard screwdriver

one Phillips screwdriver

Assembly may be more convenient if you have a

socket set, a set of open-end or closed-end

wrenches, or a set of ratchet wrenches.

To make assembly easier, read the

assembly tips at the top of this page

before you begin.

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3. Attach the other Stabilizer (4) to the Rear Leg

(3) with two M10 x 63mm Carriage Bolts (18)

and two M10 Locknuts (19). Do not tighten the

ocknuts yet.

Attach the Rear Leg (3) to the Frame (1) with

two M10 x 20mm Bolts (25) and two M10

Washers (20).

See steps 1–3. Tighten the M10 Locknuts (19)

used in these steps.

4. Insert a Pad Tube (10) into the Front Leg (2).

Wet the ends of the Pad Tube with soapy water,

and slide two Foam Pads (9) onto the Pad

Tube.

Repeat this step with the other Pad Tube

(10) and the other Foam Pads (9).

5. Attach the Pivot Bracket (6) to the Backrest

Frame (5) with two M10 x 70mm Bolts (26) and

two M10 Locknuts (19). Do not tighten the

ocknuts yet.

Insert the Pivot Bracket (6) into the slot in the

Frame (1).

26 6

Slot

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7. Orient the Backrest (7) as shown.

Attach the Backrest (7) to the Backrest Frame

(5) with four M6 x 16mm Screws (24).

8. Orient the Seat (8) as shown.

Attach the Seat (8) to the Frame (1) with four

M6 x 60mm Screws (17) and four M6 Washers

(22).

9. Make sure that all parts are properly tight-

ened before you use the weight bench

6. Apply some of the included grease to the M10 x

85mm Bolt (23). Attach the Backrest Frame (5)

to the Frame (1) with the Bolt and an M10

Locknut (19). Do not overtighten the ocknut;

the Backrest Frame must pivot easily.

Attach the tether on the Locking Pin (21) to the

bottom of the Frame (1) with an M4 x 16mm

Screw (28). Then, insert the Locking Pin into

the Frame and into an adjustment hole in the

Pivot Bracket (6).

Attach an M10 x 20mm Bolt (25) and an M10

Locknut (19) to the hole near the end of the

Pivot Bracket (6).

See step 5. Tighten the M10 Locknuts (19).

Tether

Grease

23 28

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ADJUSTING THE BACKREST

The Backrest (7) can be used in a declined posi-

tion, a level position, or any of four inclined posi-

tions. To adjust the Backrest, first remove the

Locking Pin (21) from the Frame (1). Move the

Backrest to the desired position, and reinsert the

Locking Pin into the Frame and into an adjustment

hole in the Pivot Bracket (6).

Adjustment

Holes

ADJUSTMENT

WARNING: Make sure that the

ocking Pin (21) is fully inserted into the

Frame (1) and the Pivot Bracket (6).

EXERCISE GUIDE INES

FOUR TYPES OF STRENGTH WORKOUTS

ote: A “repetition” is one complete cycle of an exer-

cise, such as one sit-up. A “set” is a series of repeti-

tions.

Muscle Building—Work your muscles near their max-

imum capacity and progressively increase the intensity

of your exercise. Adjust the intensity level of an individ-

ual exercise as follows:

• Change the amount of resistance used.

• Change the number of repetitions or sets performed.

Use your own judgment to determine the amount of

resistance that is right for you. Begin with 3 sets of 8

repetitions for each exercise you perform. Rest for 3

minutes after each set. When you can complete 3 sets

of 12 repetitions without difficulty, increase the amount

of resistance.

Toning—Tone your muscles by working them to a

moderate percentage of their capacity. Select a mod-

erate amount of resistance and increase the number

of repetitions in each set. Complete as many sets of

15 to 20 repetitions as possible without discomfort.

Rest for 1 minute after each set. Work your muscles

by completing more sets rather than by using high

amounts of resistance.

Weight oss—To lose weight, use a low amount of

resistance and increase the number of repetitions in

each set. Exercise for 20 to 30 minutes, resting for a

maximum of 30 seconds between sets.

Cross Training—Combine strength training and aero-

bic exercise by following this type of program:

• Strength workouts on Monday, Wednesday, and

Friday.

• 20 to 30 minutes of aerobic exercise on Tuesday

and Thursday.

• One full day of rest each week to give your body

time to regenerate.

WORKOUT GUIDE INES

Familiarize yourself with the equipment and learn the

proper form for each exercise. Use your own judgment

to determine the appropriate length of time for each

workout, and the numbers of repetitions and sets to

complete. Progress at your own pace and be sensitive

to your bodyʼs signals. Follow each strength workout

with at least one day of rest.

Warming Up—Start with 5 to 10 minutes of stretching

and light exercise. A warm-up increases your body

temperature, heart rate, and circulation in preparation

for exercise.

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Key No. Qty. Description Key No. Qty. Description

11Frame

21Front Leg

31Rear Leg

42Stabilizer

51Backrest Frame

61Pivot Bracket

71Backrest

81Seat

94Foam Pad

10 2 Pad Tube

11 4 19mm Round Inner Cap

12 4 50mm Round Outer Cap

13 4 50mm Square Inner Cap

14 1 45mm Square Inner Cap

15 1 25mm x 50mm Inner Cap

16 2 M10 x 63mm Bolt

17 4 M6 x 60mm Screw

18 4 M10 x 63mm Carriage Bolt

19 10 M10 Locknut

20 2 M10 Washer

21 1 Locking Pin

22 4 M6 Washer

23 1 M10 x 85mm Bolt

24 4 M6 x 16mm Screw

25 3 M10 x 20mm Bolt

26 2 M10 x 70mm Bolt

27 2 M10 Large Washer

28 1 M4 x 16mm Screw

*– Userʼs Manual

*– Exercise Guide

*– Grease Packet

PART IST—Model No. 30279.0 R0809A

Working Out—Include 6 to 10 different exercises in

each workout. Select exercises for every major muscle

group, emphasizing areas that you want to develop. To

give balance and variety to your workouts, vary the

exercises from workout to workout.

Cooling Down—Finish with 5 to 10 minutes of

stretching. Stretching increases the flexibility of your

muscles and helps to prevent post-exercise problems.

EXERCISE FORM

Move through the full range of motion for each exer-

cise and move only the appropriate parts of the body.

Perform the repetitions in each set smoothly and with-

out pausing. The exertion stage of each repetition

should last about half as long as the return stage.

Exhale during the exertion stage of each repetition and

inhale during the return stroke. ever hold your

breath.

Rest for a short period of time after each set:

• Muscle Building—Rest for three minutes after each

set.

•Toning—Rest for one minute after each set.

• Weight Loss—Rest for 30 seconds after each set.

STAYING MOTIVATED

For motivation, keep a record of each workout. Write

the date, the exercises performed, the resistance

used, and the numbers of sets and repetitions com-

pleted. Record your weight and key body measure-

ments once a month. To achieve good results, make

exercise a regular and enjoyable part of your life.

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