Model No. 30279.0
Serial No.
Write the serial number in the
space above for reference.
Serial Number Decal (under seat)
QUESTIONS?
If you have questions, or if parts
are damaged or missing, PLEASE
CONTACT OUR CUSTOMER
SERVICE DEPARTMENT
DIRECTLY.
CALL TOLL-FREE:
1-888-936-4266
Mon.–Fri., 8:00 until 17:00 ET
(excluding holidays)
USERʼS MANUAL
OR E-MAIL US:
customerservice@iconcanada.ca
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Keep this manual
for future reference.
www.weiderfitness.com
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
I
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
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. Note: The decal(s) may not be
shown at actual size.
2
IMPORTANT PRECAUTIONS
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 persons with pre-existing health problems.
2.
Read all instructions in this manual
warnings on the weight bench
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 adequately informed of all precautions.
4. The weight bench is intended for home use
only. Do not use the weight bench in a commercial, rental, or institutional setting.
5. Keep the weight
moisture and dust. Place the weight
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.
bench
indoors, away from
and all
before using
bench
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 protection while exercising.
10. The weight bench is designed to support a
maximum weight of 410 lbs. (186 kg) including 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.
6. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
3
BEFORE YOU BEGIN
hank you for selecting the versatile WEIDER
T
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
our body, build dramatic muscle size and strength, or
y
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
ASSEMBLED DIMENSIONS:
Height: 4 ft. 6 in. (137 cm)
Width: 1 ft. 6 in. (46 cm)
Depth: 3 ft. 4 in. (102 cm)
®
RO
P
eading this manual, please see the front cover of this
r
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
ecal are shown on the front cover of this manual.
d
Before reading further, please look at the drawing
below and familiarize yourself with the parts that are
labeled.
Backrest
Seat
Locking Pin
Pivot Bracket
Front Leg
Foam Pad
4
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 drawing 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.
5
ASSEMBLY
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 clearance 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
IDENTIFICATION CHART on page 5.
1.
To make assembly easier, read the
assembly tips at the top of this page
before you begin.
Locate the Stabilizer (4) that does not have
warning decals.
• 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.
1
2
19
19
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
Locknuts 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 Locknuts yet.
4
18
2
1
27
16
19
27
2
6
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.
L
ttach the Rear Leg (3) to the Frame (1) with
A
two M10 x 20mm Bolts (25) and two M10
Washers (20).
See steps 1–3. Tighten the M10 Locknuts (19)
used in these steps.
3
8
1
4
19
1
3
19
20
25
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
Locknuts yet.
Insert the Pivot Bracket (6) into the slot in the
Frame (1).
4
9
10
9
5
5
2
9
10
9
19
26
6
Slot
1
7
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
ocknut (19). Do not overtighten the Locknut;
L
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).
6
5
19
1
Grease
21
Tether
23
28
25
19
6
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).
7
7
24
5
24
8
8
9. Make sure that all parts are properly tight-
ened before you use the weight bench
1
22
22
17
8
ADJUSTMENT
ADJUSTING THE BACKREST
he Backrest (7) can be used in a declined posi-
T
tion, a level position, or any of four inclined posi-
ions. To adjust the Backrest, first remove the
t
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).
WARNING: Make sure that the
Locking Pin (21) is fully inserted into the
Frame (1) and the Pivot Bracket (6).
EXERCISE GUIDELINES
1
21
Adjustment
Holes
7
6
FOUR TYPES OF STRENGTH WORKOUTS
Note: A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions.
Muscle Building—Work your muscles near their maximum capacity and progressively increase the intensity
of your exercise. Adjust the intensity level of an individual 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 moderate 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 Loss—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 aerobic 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 GUIDELINES
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.
9
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
ive balance and variety to your workouts, vary the
g
exercises from workout to workout.
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.
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 exercise and move only the appropriate parts of the body.
Perform the repetitions in each set smoothly and without 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. Never hold your
breath.
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 completed. Record your weight and key body measurements once a month. To achieve good results, make
exercise a regular and enjoyable part of your life.
PART LIST—Model No. 30279.0 R0809A
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
10
EXPLODED DRAWING—Model No. 30279.0 R0809A
1
4
12
12
18
19
3
19
20
20
25
21
13
19
23
13
28
19
19
27
27
16
22
22
17
17
17
8
14
9
9
11
11
2
9
10
11
11
4
12
12
19
18
19
7
15
24
5
24
6
26
19
19
25
11
ORDERING REPLACEMENT PARTS
o order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to
T
provide the following information when contacting us:
• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED
DRAWING near the end of this manual)
LIMITED WARRANTY
ICON of Canada, Inc. (ICON) warrants this product to be free from defects in workmanship and material,
under normal use and service conditions. Parts and labor are warranted for ninety (90) days from the date
of purchase.
This warranty extends only to the original purchaser. ICONʼs obligation under this warranty is limited to
repairing or replacing, at ICONʼs option, the product through one of its authorized service centers. All
repairs for which warranty claims are made must be preauthorized by ICON. This warranty does not
extend to any damage to a product caused by or attributable to freight damage, abuse, misuse, improper or abnormal usage, or repairs not provided by an ICON authorized service center; products used for
commercial or rental purposes; or products used as store display models. No other warranty beyond that
specifically set forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special, or consequential damages arising out of or in connection with the use or performance of the product; damages with respect to any economic loss, loss of
property, loss of revenues or profits, loss of enjoyment or use, or costs of removal or installation; or other
consequential damages of whatsoever nature. Some provinces do not allow the exclusion or limitation of
incidental or consequential damages. Accordingly, the above limitation may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of
merchantability or fitness for a particular purpose are limited in their scope and duration to the terms set
forth herein. Some provinces do not allow limitations on how long an implied warranty lasts. Accordingly,
the above limitation may not apply to you.
This warranty gives you specific legal rights. You may also have other rights that vary from province to
province.
ICON of Canada, Inc., 900 de lʼIndustrie, St. Jérôme, QC J7Y 4B8
Part No. 284826 R0809A Printed in China © 2009 ICON IP, Inc.
Loading...