www.weiderfitness.com Model No. 29829.1 Serial No. Write the serial number in the space above for reference. Serial Number Decal ACTIVATE YOUR WARRANTY To register your product and activate your warranty today, contact Customer Service. CUSTOMER SERVICE Call toll-free 1-888-936-4266 Mon.–Fri. 7:30 a.m.–4:30 p.m. ET (excluding holidays) or email us at customerservice@iconcanada.ca Please do not contact the store. CAUTION Read all precautions and instructions in this manual before using this equipment.
TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 PART IDENTIFICATION CHART.
IMPORTANT PRECAUTIONS 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. 10. Always wear athletic shoes for foot protection while using the weight bench. 1.
Your new fitness equipment represents a significant investment in your health. Protect your investment now from unexpected mechanical or electrical failures for up to five years.
BEFORE YOU BEGIN Thank you for selecting the WEIDER® PRO 256 weight bench. The versatile PRO 256 weight bench is designed to develop every major muscle group of the body. Whether your goal is to have a shapely figure, dramatic muscle size and strength, or a healthier cardiovascular system, the weight bench will help you to achieve the specific results you want. reading this manual, please see the front cover of this manual.
PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual. Note: If a part is not in the hardware kit, check to see if it has been preassembled. Extra hardware may be included.
ASSEMBLY • Assembly requires two persons. • In addition to the included tool(s), assembly requires the following tools: • Because of its weight and size, 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. two adjustable wrenches one standard screwdriver • Place all parts in a cleared area and remove the packing materials.
2. Orient the Crossbar (3) so that the warning decals are on top. 2 Attach the Crossbar (3) to one of the Uprights (1) with two M8 x 55mm Bolts (18), a Support Bracket (44), and two M8 Locknuts (17); do not tighten the Locknuts yet. 1 Attach the Crossbar (3) to the other Upright (1) in the same way. 3 1 18 44 Warning Decals 18 3. Orient the Stabilizer (13) so that the indented holes are facing the floor.
5. Attach the Frame (2) to the Crossbar (3) with two M8 x 55mm Bolts (18) and two M8 Locknuts (17); do not tighten the Locknuts yet. 5 18 3 2 17 6. Using a plastic bag to keep your fingers clean, apply some of the included grease to an M10 x 63mm Bolt (32). 6 Grease 4 Attach the Leg Lever (4) to the Front Leg (8) with the M10 x 63mm Bolt (32) and an M10 Locknut (33). Do not overtighten the Locknut; the Leg Lever must pivot easily. 33 8 7.
8. Orient the Backrest Tubes (5) and the Backrest (6) as shown. 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. 6 26 5 26 Holes 9. Insert the Backrest Support (7) into a set of holes in the Uprights (1). Rotate the Backrest Support to the locked position, with the locking pin wrapped around the left Upright. Apply grease to an M10 x 137mm Bolt (36).
. Slide a Weight Stop (28) onto the weight tube on a Fly Arm (25). 11 25 Slide a Weight Stop (not shown) onto the other Fly Arm (not shown) in the same way. Weight Tube 28 12. Attach a Fly Arm (25) to an Upright (1) with an M10 x 120mm Bolt (19) and an M10 Locknut (33). Make sure that the Fly Arm is resting against the outer side of the Fly Arm Stop (15). Do not overtighten the Locknut; the Fly Arm must pivot easily. 12 33 25 1 Attach the other Fly Arm (25) in the same way. 19 13.
14. Attach the Curl Pad (43) to the Curl Post (27) with two M6 x 16mm Screws (29). 14 43 27 29 15. Make sure that all parts are properly tightened before you use the weight bench. Note: Extra parts may be included. The use of all remaining parts will be explained in ADJUSTMENT, beginning on page 13.
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 that all parts are properly tightened each time you use the weight bench. 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.
ATTACHING WEIGHTS TO THE BARBELL Slide the same amount of Weight (38, 41) onto both ends of the Barbell (40). Slide the two Spring Collars (42) against the Weights, and tighten them fully. 38 41 40 WARNING: Always secure Weights (38, 41) on the Barbell (40) with the Spring Collars (42). Never use the Barbell with more than 100 lbs. (45 kg). 41 38 42 ATTACHING THE CURL PAD For some exercises, the Curl Pad (43) must be attached to the weight bench.
EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS 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. Note: A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions. Warming Up—Start with 5 to 10 minutes of stretching and light exercise.
EXERCISE LOG Make copies of this page, and use the copies to schedule and record your strength and aerobic workouts. Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life. Strength Date: Exercise 6. 2. 7. 3. 8. 4. 9. 5. 10. Exercise Strength Date: Exercise Time Lbs. Sets Reps 6. 2. 7. 3. 8. 4. 9. 5. 10. Exercise Strength Date: Exercise Time Lbs. Sets Reps 6. 2. 7. 3. 8. 4. 9. 5. 10.
NOTES 17
PART LIST Model No. 29829.1 R0713A Key No. Qty. Description Key No. Qty.
EXPLODED DRAWING Model No. 29829.
ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual.
