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Weider CANADA PRO 255 L BENCH 29837 User's Manual

1. 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 materi al 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 customer ICON s obligation under this warranty is limited to repairing or replacing at ICON s option the product through one of its authorized service cen ters All repairs for which warranty claims are made must be preauthorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s respon sibility If replacement parts are shipped while the product is under warranty the customer will be respon sible for a minimal handling charge For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to freight damage to the product This warranty will automati cally be voided if the product is used as a store display model if all instructions in this manual are not fol lowed if the product is abused or improperly or abnormally used or if the product is used for commercial or rental purposes No ot
2. to the Frame 1 with four M6 x 60mm Screws 17 and four M6 Washers 22 10 Make sure that all parts are properly tight ened before you use the weight bench ADJUSTMENT See the EXERCISE GUIDELINES on page 10 for important exercise information and refer to the accompanying exercise guide to see the correct form for several exercises Make sure that all parts are properly tightened each time the weight bench is used Replace any worn parts immediately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent do not use solvents to clean the weight bench 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 7 first remove the Locking Pin 21 from the Frame 1 Then pivot 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 AWARNING Make sure that the Holes Locking Pin 21 is fully inserted into the Frame 1 and into the Pivot Bracket 6 EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS Note 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
3. 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 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 aero bic exercise by following this type of program Strength training 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 tim
4. 255 Write the serial number in the USER S MAN UAL 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 7 30 until 16 30 ET excluding holidays OR E MAIL US customerservice iconcanada ca A CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference www weiderfitness com TABLE OF CONTENTS WARNING DECAL PLACEMENT 0 0 0 0 eee nt eee eee 2 IMPORTANT PRECAUTIONS irikiera ciate eae hak Gea eA hee bln Bee Fg ee ea ae we eae G 3 BEFORE YOU BEGIN saci aia ore eked ae on Mats Onto hee ane oa a Baa TA aaa aed anew 4 PART IDENTIFICATION CHART srice eee owes Pe ee wn RPE a ede eee noes ee dee ba 5 ASSEMBLY sorgos aissas otek cas acne nal on Rh wean eA Ua val a ee ee peas Aura 6 ADJUSTMENT 2 2 ccedeen daw ete bed Gow ree deans eee bnee dE e eed eet ee ool ea geek aha ee ded 9 EXERCISE GUIDELINES 2 a cdcnciin obedipGaorbia peand weet pada de be dow nae da Rawr ae ee Pah 10 PART LIST AND EXPLODED DRAWING ursos nid eunden taaa a aa ae VEE aa 11 ORDERING REPLACEMENT PARTS ooosananaaaauaanna nanana Back Cover LIMITED WARRANTY vers ice Scien tet ot nafa aE a eae aera e ana RRA a deta aa oe Sled ee a Back Cover WARNING DECAL PLACEMENT This drawing shows the loc
5. 7 D M6 x 60mm Screw 17 M10 x 20mm Bolt 25 M10 x 63mm Bolt 16 M10 x 68mm Carriage Bolt 18 M10 x 70mm Bolt 26 M10 x 85mm Bolt 23 ASSEMBLY Assembly requires two persons Because of its size and weight assemble the weight bench 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 you complete all assembly steps To identify small parts see page 5 Orient the Front Stabilizer 29 so that the warn ing decals are facing upward Attach the Front Stabilizer 29 to the Front Leg 2 with two M10 x 68mm Carriage Bolts 18 and two M10 Locknuts 19 Do not tighten the Locknuts yet Attach 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 The following tools not included may be required for assembly two adjustable wrenches one rubber mallet one standard screwdriver one Phillips screwdriver Assembly will be easier if you have your own set of wrenches To avoid damaging parts do not use power tools 3 Orient the Rear Leg 3 as shown Attach the Rear Stabilizer 4 to
6. ate 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 10 PART LIST EXPLODED DRAWING Key No Qty OONDARWDY ee Cae akwon oOo 16 po BABB HP AR AH SH SH SH as as as i Description Frame Front Leg Rear Leg Rear Stabilizer Backrest Frame Pivot Bracket Backrest Seat Foam Pad Pad Tube Pad Cap 50mm Round Outer Cap 50mm Square Inner Cap 45mm Square Inner Cap 25mm x 50mm Inner Cap M10 x 63mm Bolt 11 17 18 19 20 21 22 23 24 25 26 27 28 29 Key No Qty lb S2nyNNnN0ORA2RANSOAA Model No 29837 0 R1111A Description M6 x 60mm Screw M10 x 68mm Carriage Bolt M10 Locknut M10 Washer Locking Pin M6 Washer M10 x 85mm Bolt M6 x 16mm Screw M10 x 20mm Bolt M10 x 70mm Bolt M10 Large Washer M4 x 16mm Screw Front Stabilizer User s Manual Exercise Guide Grease Packet Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product
7. ation 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 AWARNING e Misuse of this machine may result in serious injury e Read user s manual prior to use and follow all warnings and instructions e Do not allow children on or around machine e Keep body clothing and hair free and clear of all moving parts e Replace label if damaged illegible or removed AWARNING User Weight Max 300 LBS Weight Crutch Max 110 LBS Leg Developer Max 50 LBS Weight Carriage Max 110 LBS Chest Fly Per Arm Max 30 LBS Product may not offer all listed exercises IMPORTANT PRECAUTIONS A 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 It is the responsibility of the owner to ensure that all users of the weight bench are ade quately info
8. e for each workout and the numbers of repetitions and sets to complete Progress at your own pace and be sensitive to your body s signals Follow each 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 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 Never 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 e Weight Loss Rest for 30 seconds after each set STAYING MOTIVATED For motivation keep a record of each workout Write the d
9. her 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 con nection 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 any kind Some provinces do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to the customer 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 the customer This warranty provides specific legal rights the customer may have other rights that vary from province to province ICON of Canada Inc 900 de l Industrie St J r me QC J7Y 4B8 Part No 319853 R1111A Printed in China 2011 ICON IP Inc
10. le WEIDER PRO 255 L weight bench The 255 L weight bench is designed to help 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 Backrest Locking Pin Pivot Bracket 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 Length 3 ft 4 in 102 cm 1 ft 6 in 46 cm Width Front Leg Foam Pad PART IDENTIFICATION CHART Use 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 O M6 Washer 22 Q M10 Locknut 19 M10 Washer 20 C_ M4 x 16mm M6 x 16mm Screw 28 Screw 24 M10 Large Washer 2
11. rmed of all precautions The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting Keep the weight bench indoors away from moisture and dust Do not put the weight bench in a garage or covered patio or near water 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 clear ance around the weight bench to mount dis mount and use the weight bench 10 11 12 Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the weight bench at all times The weight bench is designed to support a maximum user weight of 300 Ibs 136 kg and a maximum total weight of 410 Ibs 186 kg Do not use more than 110 Ibs 50 kg of weight with the weight bench Note The weight bench does not include weights Wear appropriate exercise clothes while exercising do not wear loose clothes that could become caught on the weight bench Always wear athletic shoes for foot protection Always make sure that the locking pin is fully inserted into the frame and into the pivot bracket before you use the weight bench 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 BEFORE YOU BEGIN Thank you for selecting the versati
12. the Rear Leg 3 with two M10 x 63mm Carriage Bolts 18 and two M10 Locknuts 19 Do not tighten the Locknuts 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 Insert the two Pad Tubes 10 into the Front Leg 2 Wet the ends of the Pad Tubes 10 with soapy water and slide two Foam Pads 9 onto each Pad Tube Then press a Pad Cap 11 into each Foam Pad 9 6 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 7 Apply some of the included grease to an M10 x 85mm Bolt 23 Insert the Pivot Bracket 6 into the slot in the Frame 1 Attach the Backrest Frame 5 to the Frame with the M10 x 85mm Bolt 23 and an M10 Locknut 19 Do not overtighten the Locknut the Backrest Frame must pivot easily Then attach an M10 x 20mm Bolt 25 and an M10 Locknut 19 to the hole in the end of the Pivot Bracket 6 See step 6 Tighten the M10 Locknuits 19 8 Orient the Backrest 7 as shown Attach the Backrest to the Backrest Frame 5 with four M6 x 16mm Screws 24 See the inset drawing Attach the tether on the Locking Pin 21 to the underside 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 9 Attach the Seat 8

Weider CANADA PRO 255 L BENCH 29837 User's Manual

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