Model No. WEEVBE32930 Serial No. __________________ Write the serial number in the space above for reference. USER’S MANUAL Serial Number Decal QUESTIONS? As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or if there are missing or damaged parts, please call: 08457 089 009 Or write: ICON Health & Fitness, Ltd. Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds, LS118JG UK email: csuk@iconeurope.
TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CHART . . . . .
IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the weight bench. 1. Read all instructions in this manual before using the weight bench. Use the weight bench only as described in this manual. 11. Always make sure there is an equal amount of weight on each side of your barbell when you are using it. When adding or removing weights, always keep some weight on both ends of the barbell and prevent the barbell from tipping. 2.
BEFORE YOU BEGIN have additional questions, please call our Customer Service Department at 08457 089 009. To help us assist you, please mention the product model number and serial number when calling. The model number is WEEVBE32930. The serial number can be found on a decal attached to the weight bench (see the front cover of this manual). Thank you for selecting the WEIDER® PRO 420 weight bench.
PART IDENTIFICATION CHART This chart is provided to help you identify the small parts used in assembly. The number in parenthesis below each part refers to the key number of the part, from the PART LIST on page 18 of this manual. Important: Some parts may have been pre-assembled for shipping purposes. If you cannot find a part in the parts bags, check to see if it has been pre-assembled.
ASSEMBLY • Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. Make Things Easier for Yourself This manual is designed to ensure that the weight bench can be assembled successfully by anyone. Most people find that by setting aside plenty of time, assembly will go smoothly.
2. Orient the Crossbar (3) as shown. Attach the Crossbar to the left Upright Base (7) with four M10 x 80mm Bolts (35), two Joint Plates (20), and four M10 Nylon Locknuts (19). Do not tighten the Nylon Locknuts yet. Note: If the Upright (not shown) has been preassembled, lift it out of the way of the bolts going through the Upright Base. 2 3 19 20 Attach the Crossbar to the right Upright Base (not shown) in the same manner. 3. Press a 50mm Square Inner Cap (40) halfway into the top of the Front Leg (8).
6. Lubricate an M10 x 70mm Bolt (18). Attach the Leg Lever (4) to the Front Leg (8) with the Bolt and an M10 Nylon Locknut (19). Do not overtighten the Nylon Locknut; the Leg Lever must be able to pivot easily. 6 19 4 18 Lubricate 8 7. Identify the Right and Left Backrest Frames (5, 42) by the position of the adjustment tubes, and orient them as shown. Tap two 25.4mm Square Inner Caps (12) into the ends of each Backrest Frame. Tap a 25mm x 50mm Inner Cap (36) into the bottom of each adjustment tube.
. Orient the Seat (11) with the wide end on the side shown. Attach the Seat to the Bench Frame (2) with four M6 x 16mm Bolts (15). 9 Wide End 11 2 15 15 10. Insert 19mm Round Inner Caps (9) into both ends of the three Pad Tubes (10). Slide the Pad Tubes into the holes in the Leg Lever (4) and the Front Leg (8). Slide two Foam Pads (22) onto each Pad Tube. 10 22 8 4 22 9 10 9 22 9 10 9 11. Slide a Bushing (28) onto the bottom of each Upright (1).
13. Attach the Curl Pad (27) to the Curl Post (26) with two M6 x 16mm Bolts (15). 13 27 15 15 26 14. Make sure that all the bolts and nylon locknuts are properly tightened before you use the weight bench. The use of all remaining parts will be explained in ADJUSTMENTS, starting on the following page.
ADJUSTMENTS The weight bench is designed to be used with your own weight set (not included). The steps below explain how the weight bench can be adjusted. See EXERCISE GUIDELINES on page 14 for important exercise information and refer to the accompanying exercise guide to see the correct form for several exercises. Refer also to the exercise information accompanying your weight set for additional exercises. Make sure all parts are properly tightened each time you use the weight bench.
ADJUSTING THE UPRIGHTS To adjust the Uprights (1), unscrew the M10 x 62mm Adjustment Knobs (30) and slide the Uprights to the desired position. Re-tighten the Adjustment Knobs into the Upright Bases (7) and the Uprights. WARNING: 1 Always set both Uprights (1) at the same height. Make sure the M10 x 62mm Adjustment Knobs (30) are fully tightened into the Upright Bases (7) and the Uprights.
STORING THE WEIGHT BENCH To store your weight bench, remove the M10 x 57mm Adjustment Knob (33) and the Ring Pin (43) from the Crossbar (3). Lift the Front Leg (8) as far as it will go. Reinsert the Ring Pin into the bracket on the Crossbar; the Ring Pin will prevent the bench from unfolding. Note: The Backrest (6) must be adjusted to one of the incline positions (see ADJUSTING THE BACKREST, on page 11).
EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Muscle Building To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways: • by changing the amount of weight used • by changing the number of repetitions or sets performed.
slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is an effective way to increase flexibility. Rest for a short period of time after each set. The ideal resting periods are: • Rest for three minutes after each set for a muscle building workout. • Rest for one minute after each set for a toning workout. • Rest for 30 seconds after each set for a weight loss workout.
EXERCISE MONDAY WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / WEDNESDAY EXERCISE Date: / / THURSDAY AEROBIC EXERCISE Date: / / EXERCISE FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts.
EXERCISE MONDAY WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / WEDNESDAY EXERCISE Date: / / THURSDAY AEROBIC EXERCISE Date: / / EXERCISE FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts.
PART LIST—Model No. WEEVBE32930 Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 2 1 1 1 1 1 2 1 6 3 1 4 1 1 6 4 1 3 23 8 3 6 1 4 4 1 1 2 1 Description Key No. Qty. Upright Bench Frame Crossbar Leg Lever Right Backrest Frame Backrest Upright Base Front Leg 19mm Round Inner Cap Pad Tube Seat 25.
EXPLODED DRAWING—Model No.
ORDERING REPLACEMENT PARTS If you encounter any difficulties with this product, or if you need to order replacement parts, call the ICON Health & Fitness, Ltd. office, or write: ICON Health & Fitness, Ltd.
