Weider Pro 230 Bench User manual

Model No. 30279.0
Serial No.
Write the serial number in the
space above for reference.
Serial umber Decal (under seat)
www.weiderfitness.com
QUESTIONS?
If you have questions, or if parts
are damaged or missing, P EASE
CONTACT OUR CUSTOMER
SERVICE DEPARTMENT
DIRECT Y.
CA TO -FREE:
1-888-936-4266
Mon.–Fri., 8:00 until 17:00 ET
(excluding holidays)
OR E-MAI US:
[email protected]
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Keep this manual
for future reference.
USERʼS MANUA

2
WARNING DECA P ACEMENT
TAB E OF CONTENTS
WAR I GDECALPLACEME T ..............................................................2
IMPORTA TPRECAUTIO S ................................................................3
BEFOREYOUBEGI ......................................................................4
PARTIDE TIFICATIO CHART ..............................................................5
ASSEMBLY ...............................................................................6
ADJUSTME T ............................................................................9
EXERCISEGUIDELI ES ....................................................................9
PARTLIST ..............................................................................10
EXPLODEDDRAWI G.....................................................................11
ORDERI GREPLACEME TPARTS ..................................................BackCover
LIMITEDWARRA TY..............................................................BackCover
This drawing shows the location(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. ote: The decal(s) may not be
shown at actual size.

3
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.
2. Read all instructions in this manual and all
warnings on the weight bench before using
the weight bench. 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 ade-
quately informed of all precautions.
4. The weight bench is intended for home use
only. Do not use the weight bench in a com-
mercial, 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 regu-
larly. Replace any worn parts immediately.
7. Keep children under age 12 and pets away
from the weight bench at all times.
8. Keep hands and feet away from moving
parts.
9. Always wear athletic shoes for foot protec-
tion while exercising.
10. The weight bench is designed to support a
maximum weight of 410 lbs. (186 kg) includ-
ing a maximum user weight of 300 lbs. (136
kg). Do not use more than 110 lbs. (50 kg) of
weight with the weight bench.
11. Always make sure that the locking pin is
fully inserted into the pivot bracket and the
frame before you exercise.
12. 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.
IMPORTANT PRECAUTIONS

4
Backrest
Front Leg
Locking Pin
Pivot Bracket
Foam Pad
Seat
BEFORE YOU BEGIN
Thank you for selecting the versatile WEIDER®PRO
230 weight bench. The PRO 230 weight bench is
designed to help you 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
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.
ASSEMBLED DIME SIO S:
Height: 4 ft. 6 in. (137 cm)
Width: 1 ft. 6 in. (46 cm)
Depth: 3 ft. 4 in. (102 cm)

5
M10 x 63mm Bolt (16)
M10 x 85mm Bolt (23)
M10 x 20mm Bolt (25)
M6 Washer (22) M10 Locknut (19)
M4 x 16mm Screw
(28)
M10 x 70mm Bolt (26)
M10 x 63mm Carriage Bolt (18)
M6 x 60mm Screw (17)
M6 x 16mm Screw
(24)
M10 Washer (20)
M10 Large Washer (27)
PART IDENTIFICATION CHART
Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each draw-
ing 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.

6
1.
Locate the Stabilizer (4) that does not have
warning decals.
Attach the Stabilizer (4) to the Front Leg (2)
with two M10 x 63mm Carriage Bolts (18) and
two M10 Locknuts (19). Do not tighten the
ocknuts yet.
2. Attach the 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 ocknuts yet.
1
2
2
1
19
16
2
27
27
19
19
18
4
ASSEMB Y
To make assembly easier, carefully read the
following information and instructions:
•Assembly requires two persons.
• Because of its weight and size, the weight bench
should be assembled in the location where it will
be used. Make sure that there is enough clear-
ance 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 assembly is completed.
• For help identifying small parts, use the PART
IDE TIFICATIO CHART on page 5.
• The following tools (not included) may be required
for assembly:
two adjustable wrenches
one rubber mallet
one standard screwdriver
one Phillips screwdriver
Assembly may be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
To make assembly easier, read the
assembly tips at the top of this page
before you begin.

7
3. Attach the other Stabilizer (4) to the Rear Leg
(3) with two M10 x 63mm Carriage Bolts (18)
and two M10 Locknuts (19). Do not tighten the
ocknuts 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)
used in these steps.
4. Insert a Pad Tube (10) into the Front Leg (2).
Wet the ends of the Pad Tube with soapy water,
and slide two Foam Pads (9) onto the Pad
Tube.
Repeat this step with the other Pad Tube
(10) and the other Foam Pads (9).
5. 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
ocknuts yet.
Insert the Pivot Bracket (6) into the slot in the
Frame (1).
3
4
5
20
25
19
19
4
18
3
1
10
2
9
9
9
10
9
19
26 6
5
1
Slot

8
7. Orient the Backrest (7) as shown.
Attach the Backrest (7) to the Backrest Frame
(5) with four M6 x 16mm Screws (24).
7
7
5
24
24
8. Orient the Seat (8) as shown.
Attach the Seat (8) to the Frame (1) with four
M6 x 60mm Screws (17) and four M6 Washers
(22).
9. Make sure that all parts are properly tight-
ened before you use the weight bench
8
1
22
22
8
17
6. Apply some of the included grease to the M10 x
85mm Bolt (23). Attach the Backrest Frame (5)
to the Frame (1) with the Bolt and an M10
Locknut (19). Do not overtighten the ocknut;
the Backrest Frame must pivot easily.
Attach the tether on the Locking Pin (21) to the
bottom 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).
Attach an M10 x 20mm Bolt (25) and an M10
Locknut (19) to the hole near the end of the
Pivot Bracket (6).
See step 5. Tighten the M10 Locknuts (19).
6
5
1
25
19
19
6
21
Tether
Grease
23 28

9
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, first remove the
Locking Pin (21) from the Frame (1). Move the
Backrest to the desired position, and reinsert the
Locking Pin into the Frame and into an adjustment
hole in the Pivot Bracket (6).
7
21
6
1
Adjustment
Holes
ADJUSTMENT
WARNING: Make sure that the
ocking Pin (21) is fully inserted into the
Frame (1) and the Pivot Bracket (6).
EXERCISE GUIDE INES
FOUR TYPES OF STRENGTH WORKOUTS
ote: 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-
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 oss—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 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 GUIDE INES
Familiarize yourself with the equipment and learn the
proper form for each exercise. Use your own judgment
to determine the appropriate length of time for each
workout, and the numbers of repetitions and sets to
complete. Progress at your own pace and be sensitive
to your bodyʼs signals. Follow each strength 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.

10
Key No. Qty. Description Key No. Qty. Description
11Frame
21Front Leg
31Rear Leg
42Stabilizer
51Backrest Frame
61Pivot Bracket
71Backrest
81Seat
94Foam Pad
10 2 Pad Tube
11 4 19mm Round Inner Cap
12 4 50mm Round Outer Cap
13 4 50mm Square Inner Cap
14 1 45mm Square Inner Cap
15 1 25mm x 50mm Inner Cap
16 2 M10 x 63mm Bolt
17 4 M6 x 60mm Screw
18 4 M10 x 63mm Carriage Bolt
19 10 M10 Locknut
20 2 M10 Washer
21 1 Locking Pin
22 4 M6 Washer
23 1 M10 x 85mm Bolt
24 4 M6 x 16mm Screw
25 3 M10 x 20mm Bolt
26 2 M10 x 70mm Bolt
27 2 M10 Large Washer
28 1 M4 x 16mm Screw
*– Userʼs Manual
*– Exercise Guide
*– Grease Packet
PART IST—Model No. 30279.0 R0809A
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. ever 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.
• Weight Loss—Rest for 30 seconds after each set.
STAYING MOTIVATED
For motivation, keep a record of each workout. Write
the date, 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.

11
EXP ODED DRAWING—Model No. 30279.0 R0809A
1
4
12
12
18
19
3
19 20 20
25
21
13
19
23 13
28
19
19
27
27
16
22
22
17
17
17
8
14
9
9
11
11
2
9
10
11
11
4
12
12
19
18
19
7
15
24
5
24
6
26
19
19
25

Part o. 284826 R0809A Printed in China © 2009 ICO IP, Inc.
ORDERING REP ACEMENT 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)
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED
DRAWI G near the end of this manual)
IMITED WARRANTY
ICO of Canada, Inc. (ICO ) warrants this product to be free from defects in workmanship and material,
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. ICO ʼs obligation under this warranty is limited to
repairing or replacing, at ICO ʼs option, the product through one of its authorized service centers. All
repairs for which warranty claims are made must be preauthorized by ICO . This warranty does not
extend to any damage to a product caused by or attributable to freight damage, abuse, misuse, improp-
er or abnormal usage, or repairs not provided by an ICO authorized service center; products used for
commercial or rental purposes; or products used as store display models. o other warranty beyond that
specifically set forth above is authorized by ICO .
ICO 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 whatsoever nature. Some provinces do not allow the exclusion or limitation of
incidental or consequential 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 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 you.
This warranty gives you specific legal rights. You may also have other rights that vary from province to
province.
ICON of Canada, Inc., 900 de lʼIndustrie, St. Jérôme, QC J7Y 4B8