Weider PRO 256 BENCH 15791 User's Manual
Contents
1. 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 You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of resistance and increase the number of rep etitions 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 com pleting 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 Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program follows e Plan strength training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical exer ciser or exercise cycle on Tuesday and Thursday Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs PERSONALIZING YOUR EXERCISE PRO2. Attach the Frame 2 to the Crossbar 3 with three M8 x 55mm Bolts 18 two M8 Washers 16 and three M8 Nylon Locknuts 17 do not tighten the Nylon Locknuts yet 5 Apply some of the included grease to an M10 x 63mm Bolt 32 Attach the Leg Lever 4 to the Front Leg 8 with the Bolt and an M10 Nylon Locknut 33 Do not overtighten the Nylon Locknut the Leg Lever must pivot easily 6 Insert a Long Pad Tube 10 into a hole in the Leg Lever 4 Slide two Foam Pads 23 onto the Long Pad Tube Attach the other Long Pad Tube 10 and Foam Pads 23 in the same way 32 Grease da 8 Attach the Backrest Tubes 5 to the Backrest 6 with four M6 x 38mm Screws 30 and four M6 Washers 26 do not tighten the Screws yet Insert the Support Rod 7 into a set of holes in the Uprights 1 Rotate the Support Rod to the locked position with the locking pin wrapped around the left Upright Grease an M10 x 137mm Bolt 36 Attach the Backrest Tubes 5 to the welded tube on the Frame 2 with the Bolt two M10 Washers 34 and an M10 Nylon Locknut 33 Do not over tighten the Nylon Locknut the Backrest Tubes must pivot easily See steps 1 4 Tighten the M8 Nylon Locknuts 17 See step 7 Tighten the M6 x 38mm Screws 30 Attach the Seat 11 to the Frame 2 with four M6 x 16mm Screws 29 10 Slide a Weight Stop 28 onto the weight tube on a Fly Arm 25 Sl
3. in parenthesis below each part refers to the key number of the part from the PART LIST near the end of this manual Important Note Some small parts may have been preattached If a part is not in the parts bag check to see if it has been preattached M10 x 187mm Bolt 36 M10 x 120mm Bolt 19 M10 x 63mm Bolt 32 M6 Washer 26 M8 x 55mm Bolt 18 M10 Nylon Locknut 33 M8 Washer 16 N O M8 Nylon Locknut 17 M8 x 43mm Bolt 39 M8 x 42mm Carriage Bolt 37 M10 Washer 34 M6 x 38mm Screw 30 a M6 x 16mm Screw 29 ASSEMBLY For help identifying small parts use the PART Make Things Easier for Yourself IDENTIFICATION CHART on page 5 Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by almost anyone By setting aside plenty of time assembly will go smoothly Tighten all parts as you assemble them unless instructed to do otherwise As you assemble the weight bench make sure all parts are oriented as shown in the drawings Before beginning assembly carefully read the fol os The included grease and the following tools not lowing information and instructions included may be required for assembly e Assembly requires two people Two adjustable wren
4. GRAM Determining the appropriate length of time for each workout and the numbers of repetitions and sets to complete is an individual matter Avoid overdoing it during the first few months of your exercise program Progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness while exercising stop immediately and cool down find out what is wrong before continuing Remember that adequate rest and a proper diet are important factors in any exercise program WARMING UP Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Warming up prepares your body for more strenuous exercise by increasing circulation raising your body temperature and deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es Select exercises for every major muscle group emphasizing areas that you want to develop most To give balance and variety to your workouts vary the exercises from session to session Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program This requires moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exerci
5. NG Always secure the Weights 38 44 on the barbell with the Lock Collars 42 Never use the barbell with more than 100 Ibs 45 kg ATTACHING THE CURL PAD For some exercises the Curl Pad 45 must be attached to the weight bench Remove the 30mm Square Inner Cap 22 from the Front Leg 8 Insert the Curl Post 27 into the Front Leg and align an adjustment hole in the Curl Post with the adjustment hole in the Front Leg Secure the Curl Post with the Curl Knob 31 Note When the Curl Pad 45 is not being used store it away from the weight bench and insert the 30mm Square Inner Cap 22 into the Front 1a Adjustment Hole LA Leg 8 F 8 31 11 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles push them close to their maximum capacity Your mus cles will continually adapt and grow as you progres sively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways by changing the amount of resistance used by changing the number of repetitions or sets per formed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions The proper amount of resistance for each exercise depends upon the individual user You must gauge your limits and select the amount of resistance that is right for you Begin with
6. PRO 256 Write the serial number in the USER S MAN UAL space above for future reference Sears Model No 831 15791 2 Kmart Model No WEBE1137 2 Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete cus tomer satisfaction If you have questions or if parts are missing PLEASE DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the product model number and serial number see the drawing above before contacting us SEARS CUSTOMERS 1 800 4 MY HOME 1 800 469 4663 KMART CUSTOMERS 1 877 992 5999 Mon Fri 6 a m 6 p m MST Sat 8 a m 4 p m MST A CAUTION Visit our website at Read all precautions and instruc Q tions in this manual before using www weiderfitness com this equipment Save this manual for future reference new products prizes fitness tips and much more WARNING DECAL PLACEMENT IMPORTANT PRECAUTIONS BEFORE YOU BEGIN PART IDENTIFICATION CHART ASSEMBLY ADJUSTMENT EXERCISE GUIDELINES PART LIST EXPLODED DRAWING ORDERING REPLACEMENT PARTS LIMITED WARRANTY TABLE OF CONTENTS WARNING DECAL PLACEMENT The decals shown here have been applied in the locations shown If a decal is missing or illegi ble call the telephone number on the front cover of this manual and request a free replacement decal Apply the decal in the location shown Note The decals may not b
7. ches e Because of its size the weight bench should be One rubber mallet assembled in the location where it will be used Make sure that there is enough clearance to walk One standard screwdriver gt around the weight bench as you assemble it One Phillips screwdriver Place all parts in a cleared area and remove the packing materials Do not dispose of the packing Assembly will be more convenient if you have a materials until assembly is completed socket set a set of open end or closed end wrenches or a set of ratchet wrenches Before assembling the weight bench make sure that you have read and under stand the information in the box above Orient the Crossbar 3 so that the warning decals are on top Attach the Crossbar to an Upright 1 with two M8 x 55mm Bolts 18 two M8 Washers 16 and two M8 Nylon Locknuts 17 do not tighten the Nylon Locknuts yet Attach the Crossbar 3 to the other Upright Warning 1 in the same way Decals 2 Orient the Stabilizer 13 so that the indented holes are facing the floor Attach the Front Leg 8 to the Stabilizer with two M8 x 42mm Carriage Bolts 87 and two M8 Nylon Locknuts 17 do not tighten the Nylon Locknuts yet Z gt 37 Indents 3 Attach the Front Leg 8 to the Frame 2 with two M8 x 43mm Bolts 39 four M8 Washers 16 and two M8 Nylon Locknuts 17 do not tighten the Nylon Locknuts yet 4
8. cknut M8 x 55mm Bolt M10 x 120mm Bolt 25mm Round Angled Cap 38mm Square Inner Cap 30mm Square Inner Cap Foam Pad 25mm Round Inner Cap Key No Qty 25 26 27 28 29 30 31 ll ANANNANANHANAHHARONH HD R1007A Description Fly Arm M6 Washer Curl Post Weight Stop M6 x 16mm Screw M6 x 38mm Screw Curl Knob M10 x 68mm Bolt M10 Nylon Locknut M10 Washer 25mm Square Inner Cap M10 x 137mm Bolt M8 x 42mm Carriage Bolt 15 pound Weight M8 x 43mm Bolt Outer Bar Roll Pin Lock Collar Inner Bar 10 lb Weight Curl Pad User s Manual Exercise Guide Grease Packet Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated 14 EXPLODED DRAWING sears moneL no 831 15791 2 KMART MODEL NO WEBE1137 2 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 see the front cover of this manual the name of the product see the front cover of this manual e the key number and description of the replacement parts s see the PART LIST and the EXPLODED DRAW ING near the end of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to b
9. e shown at actual size AWARNING Keep hands and fingers clear of this area 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 AWARNING e Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine Keep body clothing and hair free and clear of all moving parts e Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON IP Inc IMPORTANT PRECAUTIONS AWARNING 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 con sult your physician This is especially impor tant for persons over the age of 35 or per sons with pre existing health problems Use the weight bench only as described in this manual It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions The weight bench is intended for home use only Do not use the weight bench in any commercial
10. e free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to any product or 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 con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or co
11. ide a Weight Stop not shown onto the other Fly Arm not shown in the same way Locking Pin 11 12 13 14 15 Attach a Fly Arm 25 to an Upright 1 with an M10 x 120mm Bolt 19 and an M10 Nylon Locknut 33 Make sure that the Fly Arm is on the outside of the Fly Arm Stop 15 Do not overtighten the Nylon Locknut the Fly Arm must pivot easily Attach the other Fly Arm 25 in the same way Insert an Arm Pad Tube 12 into the indicated hole in a Fly Arm 25 from the side shown Next slide a Foam Pad 23 onto the Arm Pad Tube the Foam Pad will hold the Arm Pad Tube in place Repeat this step with the other Fly Arm not shown Insert the Inner Bar 43 into the Outer Bar 40 and align the indicated holes Using a hammer tap the two Roll Pins 41 into the holes until they are flush with the Outer Bar Attach the Curl Pad 45 to the Curl Post 27 with two M6 x 16mm Screws 29 Make sure that all parts are properly tightened before the weight bench is used The use of all remaining parts will be explained in ADJUST MENT starting on page 10 Note Some hard ware may be left over after assembly is complet ed ADJUSTMENT The steps below explain how the weight bench can be adjusted See the accompanying exercise guide to see the correct form for several exercises Make sure all parts are properly tightened each time the weight bench is used Replace any w
12. l position make sure that the support rod is inserted completely through the uprights and turned to the locked position If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down BEFORE YOU BEGIN Thank you for selecting the WEIDER PRO 256 weight bench The versatile weight bench is designed to develop every major muscle group of the body Whether your goal is a shapely figure dramatic mus cle size and strength or a healthier 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 44 in 112 cm Width 24 in 61 cm Depth 59 in 150 cm Weight 200 Ibs 91 kg 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 review the drawing below and familiarize yourself with the labeled parts Weight Rest Barbell Backrest Curl Pad Leg Lever Weight Tube Support Rod Upright Fly Arm PART IDENTIFICATION CHART This chart is provided to help you identify the small parts used in assembly The number
13. med the resistance used and the numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember the key to achiev ing the greatest results is to make exercise a regular and enjoyable part of your everyday life MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid Shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior Deltoid Shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf A B C D E F G H l J K L M N O P Q R S k U V W X 13 PART LIST sears mob no 831 15791 2 KMART MODEL NO WEBE1137 2 Key No Qty 1 2 2 1 3 1 4 1 5 2 6 1 7 1 8 1 9 8 10 2 11 1 12 2 13 1 14 4 15 2 16 10 17 11 18 7 19 2 20 1 21 4 22 9 23 6 24 5 Description Upright Frame Crossbar Leg Lever Backrest Tube Backrest Support Rod Front Leg 19mm Round Inner Cap Long Pad Tube Seat Arm Pad Tube Stabilizer Plastic Bushing Fly Arm Stop M8 Washer M8 Nylon Lo
14. nsequential 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 is limited in its scope and duration to the terms set forth herein Some states 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 which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part 261064 R1007A Printed in China 2007 ICON IP Inc
15. orn parts immediately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent do not use solvents ADJUSTING THE BACKREST The Backrest 6 can be used in a declined position a level position or any of three inclined positions To use the Backrest in a declined position remove the Support Rod 7 and lay the Backrest on the Crossbar 3 To use the Backrest 6 in a level position or an inclined position insert the Support Rod 7 into a set of holes in the Uprights 1 Rotate the Support Rod to the locked position with the locking pin wrapped around the left Upright Rest the Backrest on the Support Rod ATTACHING WEIGHTS TO THE LEG LEVER OR THE FLY ARMS To use the Leg Lever 4 slide the desired weights onto the weight tube on the Leg Lever Do not place more than 50 Ibs 23 kg on the Leg Lever To use the Fly Arms 25 make sure there is a Weight Stop 28 on each weight tube Next slide the desired amount of weight onto the weight tubes Do not place more than 30 Ibs 14 kg on each Fly Arm A WARNING when using the Leg Lever 4 place a barbell with the same amount of weight on the weight rests to balance the bench 10 Locking O Pin ATTACHING WEIGHTS TO THE BARBELL Slide an equal amount of Weight 38 44 onto each end of the barbell Slide the two Lock Collars 42 against the Weights and tighten them fully Barbell AWARNI
16. rental or institutional setting 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 the weight bench Inspect and properly tighten all parts regular ly Replace any worn parts immediately Keep children under the age of 12 and pets away from the weight bench at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising 10 11 12 13 14 15 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 place more than 110 Ibs 50 kg including a barbell and weights on the weight rests Do not place more than 30 Ibs 14 kg on each fly arm Do not place more than 50 Ibs 23 kg on the leg lever Do not use a barbell that is longer than five ft 1 5 m with the weight bench 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 to prevent the barbell from tipping When you are using the leg lever place a barbell with the same amount of weight on the weight rests to balance the bench When using the backrest in an inclined or leve
17. sing in an uncontrolled manner will leave you feeling exhausted On the exercise guide accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affected Refer to the muscle chart on the next page to find the names of the muscles The repetitions in each set should be performed smoothly and without pausing The exertion stage of each repetition should last about half as long as the return stage Proper breathing is important Exhale during the exertion stage of each repetition and inhale during the return stage Never hold your breath 12 Rest for a short period of time after each set The ideal resting periods follow e Rest for three minutes after each set for a muscle building workout Rest for one minute after each set for a toning work out e Rest for 30 seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move 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 STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises perfor
Download Pdf Manuals
Related Search