Weider PRO 390 L Weight Bench Exerciser User Manual

Weider PRO 390 L Weight Bench Exerciser

IMPORTANT PRECAUTIONS

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. 9.
2. 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 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 it.
6. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
7. The weight bench is designed to support a maximum user weight of 300 lbs (136 kg) and a maximum total weight of 610 lbs (277 kg). Do not place more than 310 lbs (141 kg), including a barbell, on the weight rests. Do not place more than 150 lbs (68 kg) on the leg lever. Note: The weight bench does not include a barbell or weights.
8. Always keep children under age 12 and pets away from the weight bench.
9. Wear appropriate clothes while exercising. Do not wear loose clothes that could become caught on the weight bench. Wear athletic shoes for foot protection while exercising.

BEFORE YOU BEGIN

• Thank you for selecting the versatile WELDER PRO TM 390 L Olympic weight bench. The 390 L Olympic weight bench offers a selection of exercise stations
  designed to develop the major muscle groups of the 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.

PART IDENTIFICATION CHART

ASSEMBLY

• The 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.

1. Orient the Front Stabilizer (2) so that the square holes are facing the floor. Attach the Front Leg (4) to the Front Stabilizer (2) with two M10 x 90mm Carriage Bolts (55) and two M10 Locknuts (37). Do not tighten the Locknuts yet. Then, tighten an M10 x 65mm Screw (36) with an M10 Washer (35) into the Front Stabilizer (2) and the Front Leg (4).
2. Attach the Front Leg (4) to the Frame (1) with two M10 x 100mm Bolts (38), two M10 Washers (35), and two M10 Locknuts (37). Do not tighten the Locknuts yet.
3. Orient the Rear Stabilizer (3) so that the warning decals are facing upward. Attach the Rear Stabilizer (3) to the Frame (1) with two M10 x 65mm Carriage Bolts (40) and two M10 Locknuts (37). See step 1. Tighten the MIO Locknuts (37) and the MIO × 65mm Screw (36). See step 2. Tighten the MIO Locknuts (37).
4. Orient the Seat (18) as shown. Attach the Seat (18) to the Frame (1) with four M6 x 16mm Screws (39).
5. Orient the Backrest Frames (16) so that the 5 welded tubes are in the positions shown. Apply a small amount of the included grease to an M10 x 180mm Bolt (54). Attach the Backrest Brace (15) to the Backrest Frames (16) with the Bolt, two M10 Washers (35), and an M10 Locknut (37). Do not tighten the Locknut yet.
   Orient the Backrest (19) as shown. Attach the Backrest (19) to the Backrest Frames (16) with four M6 x 40mm Screws (41) and four M6 Washers (42). Do not tighten the Screws yet
6. Apply a small amount of grease to an M10 x 195mm Bolt (43). Attach the Backrest Frames (16) to the Frame (1) with the Bolt, two M10 Washers (35), and an M10 Locknut (37). Do not overtighten the Locknut; the Backrest Frames should pivot easily. Insert the end of the Backrest Brace (15) into one of the slots in the Frame (1). See step 5. Tighten the four M6 × 40 ram Screws (41) and the M10 Locknut (37). Do not overtighten the Locknut; the Backrest race (15) should pivot easily.
7. Apply a small amount of grease to the barrel of an M10 x 73mm Bolt Set (45). Attach the Leg Lever (5) to the Front Leg (4) with the Bolt Set. Make sure that the barrel of the Bolt Set is inserted through both sides of the bracket on the Front Leg. Then, attach the Weight Clip (8) to the weight tube on the Leg Lever (5).
8. Insert the Long Pad Tube (31) through the Front Leg (4). Slide two Foam Pads (22) onto the Long Pad Tube (31). Then, press two Pad Caps (23) into the ends of the Long Pad Tube. Attach the two Short Pad Tubes (not shown) and the remaining Foam Pads (22) and Pad Caps (23) to the Leg Lever (5) in the same way.
9. Hold the two Curl Arm Bushings (47) against the end of the Leg Lever (5). Next, slide the Curl Arm (50) downward over the Curl Arm Bushings. Then, insert the Small Pin (52) through the Curl Arm, the Curl Arm Bushings, and the Leg Lever.
10. Insert a Base Stabilizer (9) into the Base (7), Attach the Base Stabilizer with five M10 x 20mm Screws (34) and five M10 Washers (35). Attach the other Base Stabilizer (9) to the Base (7) in the same way.
11. Slide one of the Uprights (11) onto the Base (7). Attach the Upright with an M10 x 110mm Bolt (44), four M10 x 20mm Screws (34), six M10 Washers (35), and an M10 Locknut (37). Attach the other Upright (11) to the Base (7) in the same way.

ADJUSTMENT

• This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 15 for important information about how to get the most benefit from your exercise program. Also, refer to the accompanying exercise guide to see the correct form for several exercises.
• Make sure that all parts are properly tightened each time you use the weight bench. Replace any worn parts immediately. To clean the weight bench, use a damp cloth and a mild, non-abrasive detergent; do not use solvents.

ADJUSTING THE BACKREST

• To change the angle of the Backrest (19), lift the Backrest and insert the Backrest Brace (15) into a different slot in the Frame (1).

USING THE LEG LEVER

• To use the Leg Lever (5), slide a weight (not included) onto the weight tube on the Leg Lever. Secure the weight with the Weight Clip (8).

USING THE CURL PAD

• To use the Curl Pad (20), insert the Curl Post (6) into the Front Leg (4). Tighten the Curl Post Knob (24) into the Front Leg and into one of the adjustment
  holes in the Curl Post. Make sure that the Curl Post Knob is inserted through one of the adjustment holes in the Curl Post. When performing exercises that do not require the Curl Pad (20), remove the Curl Post Knob (24) and the Curl Post (6).

ADJUSTING THE SPOTTERS AND THE WEIGHT RESTS

• To adjust the height of the Spotters (29), first remove the Large Pins (13).
• Hold a Spotter (29) on the indicated side of an Upright (11), and align the Spotter with the desired adjustment hole in the Upright. Insert a Large Pin (13) through the Spotter and the Upright, The Spotter should be attached at the lowest point to which you want your barbell to move when you perform the bench press exercise. Adjust the other Spotter (29) and the Weight Rests (12) in the same way.

EXERCISE GUIDELINES

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 judgment to determine the amount of resistance that is right for you. Begin with 3 sets of 8 repetitions for each exercise that 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.

STAYING MOTIVATED

• For motivation, keep a record of each workout. Write the date, the exercises performed, the resistance used, and the number 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.

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Weider PRO 390 L Weight Bench Exerciser-FAQs