English Manual
Page 3
...property damage sustained by or through the use only. Replace any commercial, rental or institutional setting. 4. Always make sure the adjustment tube is especially important for normal use the weight bench in this manual before performing leg curl or leg extension exercises with a partner.... Always set both weight rests at any exercise program, consult your partner should be able to hold the weights in this manual. 12. When you use the weight collars to see page 11). Do not place more than 310...
...property damage sustained by or through the use only. Replace any commercial, rental or institutional setting. 4. Always make sure the adjustment tube is especially important for normal use the weight bench in this manual before performing leg curl or leg extension exercises with a partner.... Always set both weight rests at any exercise program, consult your partner should be able to hold the weights in this manual. 12. When you use the weight collars to see page 11). Do not place more than 310...
English Manual
Page 6
...Frame (1). Insert two M10 x 62mm Carriage Bolts (30) through the front hole of our products can be more convenient if you assemble the weight bench, make the task enjoyable, assembly will be completed successfully by anyone. Do not dispose of time, and by deciding to make sure ... • Assembly requires two people. • Place all parts are oriented as you 1 have the following tools: A socket set, a set of open-end or closed-end wrenches, or a set of each Base. However, it flat on the floor. Attach the Bench Frame (1) to do otherwise. • For help identifying...
...Frame (1). Insert two M10 x 62mm Carriage Bolts (30) through the front hole of our products can be more convenient if you assemble the weight bench, make the task enjoyable, assembly will be completed successfully by anyone. Do not dispose of time, and by deciding to make sure ... • Assembly requires two people. • Place all parts are oriented as you 1 have the following tools: A socket set, a set of open-end or closed-end wrenches, or a set of each Base. However, it flat on the floor. Attach the Bench Frame (1) to do otherwise. • For help identifying...
English Manual
Page 9
... the remaining Pad Tube through each of the Seat (14) with 13 two M6 x 16mm Screws (33). ing parts will be explained in Adjusting the Weight 15 Bench beginning on the Front Leg (2). Lubricate an M10 x 72mm Bolt (27). Attach the other end of the holes in the bracket on the... Washer (39). Make sure all remain- 10. Press 19mm Round Caps (23) into the ends of all parts are properly tightened before you use the weight bench. Slide two Foam Pads (18) onto each of holes in the Leg Lever (3). Attach the Leg 10 Lever (3) to the Curl Post (10) with...
... the remaining Pad Tube through each of the Seat (14) with 13 two M6 x 16mm Screws (33). ing parts will be explained in Adjusting the Weight 15 Bench beginning on the Front Leg (2). Lubricate an M10 x 72mm Bolt (27). Attach the other end of the holes in the bracket on the... Washer (39). Make sure all remain- 10. Press 19mm Round Caps (23) into the ends of all parts are properly tightened before you use the weight bench. Slide two Foam Pads (18) onto each of holes in the Leg Lever (3). Attach the Leg 10 Lever (3) to the Curl Post (10) with...
English Manual
Page 10
...when the backrest is folded. MOVING THE ADJUSTMENT TUBE Remove the Adjustment Tube (12) by its own weight. A 12 10 Replace any worn parts immediately. The weight bench can be set of adjustment holes in place by first rotating it will go . Then push the Adjustment Tube through the... (12) to the upright position. FOLDING THE BACKREST To perform squat exercises, you use solvents. Do not sit on how to adjust the weight bench. Rotate the Adjustment Tube until the locking clip (A) disengages the Left Upright (6). When moving the Adjustment Tube (12), always make sure...
...when the backrest is folded. MOVING THE ADJUSTMENT TUBE Remove the Adjustment Tube (12) by its own weight. A 12 10 Replace any worn parts immediately. The weight bench can be set of adjustment holes in place by first rotating it will go . Then push the Adjustment Tube through the... (12) to the upright position. FOLDING THE BACKREST To perform squat exercises, you use solvents. Do not sit on how to adjust the weight bench. Rotate the Adjustment Tube until the locking clip (A) disengages the Left Upright (6). When moving the Adjustment Tube (12), always make sure...
English Manual
Page 11
... (18). Position the other Weight Rest in another hole and re-mount the Foam Pad. 11 9 9 12 7 9 7 Bracket 2 18 Insert the Pad Tube in the same manner. Move the Weight Rests (9) to any of the Uprights (6,7). 13 6 9 WARNING: Always set both weight rests at the same height.... ADJUSTING THE WEIGHT RESTS To change the height of the way when performing squat exercises. Pull the Pad Tube ...
... (18). Position the other Weight Rest in another hole and re-mount the Foam Pad. 11 9 9 12 7 9 7 Bracket 2 18 Insert the Pad Tube in the same manner. Move the Weight Rests (9) to any of the Uprights (6,7). 13 6 9 WARNING: Always set both weight rests at the same height.... ADJUSTING THE WEIGHT RESTS To change the height of the way when performing squat exercises. Pull the Pad Tube ...
English Manual
Page 13
...rest and a proper diet are important factors in each exercise you perform. The combination of 30 seconds between sets. formed (A "repetition" is important. Select a moderate amount of weight and increase the number of repetitions in an uncontrolled manner will find photographs showing the correct form for a...stroke. You must gauge your limits and select the amount of weight that you find the locations of weight. When you . Complete as many sets of 15 to 20 repetitions as the number of repetitions or sets for each workout, as well as possible without difficulty, increase ...
...rest and a proper diet are important factors in each exercise you perform. The combination of 30 seconds between sets. formed (A "repetition" is important. Select a moderate amount of weight and increase the number of repetitions in an uncontrolled manner will find photographs showing the correct form for a...stroke. You must gauge your limits and select the amount of weight that you find the locations of weight. When you . Complete as many sets of 15 to 20 repetitions as the number of repetitions or sets for each workout, as well as possible without difficulty, increase ...
English Manual
Page 14
... Maximus (buttocks) V. The ideal resting periods are: • Rest three minutes after each set for each set. ing workout • Rest one minute after each set for a weight loss workout Plan to achieving the greatest results is very effective for a short period of calf...of calf) F L L. List the date, the exercises performed, the weight plus the numbers of arm) D. Remember, the key to spend the first couple of your arms and legs. Pectoralis Major (chest) A C. Biceps (front of sets and repetitions completed. Quadriceps (front of thigh) E J. Sartorius (front ...
... Maximus (buttocks) V. The ideal resting periods are: • Rest three minutes after each set for each set. ing workout • Rest one minute after each set for a weight loss workout Plan to achieving the greatest results is very effective for a short period of calf...of calf) F L L. List the date, the exercises performed, the weight plus the numbers of arm) D. Remember, the key to spend the first couple of your arms and legs. Pectoralis Major (chest) A C. Biceps (front of sets and repetitions completed. Quadriceps (front of thigh) E J. Sartorius (front ...
English Manual
Page 15
MONDAY Date: / / EXERCISE WEIGHT SETS REPS TUESDAY Date: / / WEDNESDAY Date: / / AEROBIC EXERCISE EXERCISE WEIGHT SETS REPS THURSDAY Date: / / FRIDAY Date: / / AEROBIC EXERCISE EXERCISE WEIGHT SETS REPS Make photocopies of this page for scheduling and recording your workouts. 15
MONDAY Date: / / EXERCISE WEIGHT SETS REPS TUESDAY Date: / / WEDNESDAY Date: / / AEROBIC EXERCISE EXERCISE WEIGHT SETS REPS THURSDAY Date: / / FRIDAY Date: / / AEROBIC EXERCISE EXERCISE WEIGHT SETS REPS Make photocopies of this page for scheduling and recording your workouts. 15
English Manual
Page 16
... service center, products used as store display models. ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813 WEIDER is limited to give the following information when calling: 1. To help us assist you specific legal rights. ICON is in connection with...set forth herein. The KEY NUMBER and DESCRIPTION of the desired part(s) (see the front cover of this manual). 4. Accordingly, the above limitation may not apply to any and all freight and other transportation charges prepaid, accompanied by ICON. The MODEL NUMBER of the product (WEIDER® PRO 408 Weight...
... service center, products used as store display models. ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813 WEIDER is limited to give the following information when calling: 1. To help us assist you specific legal rights. ICON is in connection with...set forth herein. The KEY NUMBER and DESCRIPTION of the desired part(s) (see the front cover of this manual). 4. Accordingly, the above limitation may not apply to any and all freight and other transportation charges prepaid, accompanied by ICON. The MODEL NUMBER of the product (WEIDER® PRO 408 Weight...