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Weider PRO 408 - page 1
P A TENT PENDING QUESTIONS? As a manufacturer , we are com- mitted to providing complete customer satisfaction. If you have questions, or find that there are missing or damaged parts, we will guarantee you complete sat- isfaction through direct assis- tance from our factory . TO A VOID UNNECESSAR Y DELA YS, PLEASE CALL DIRECT TO OUR TOLL-FREE CUSTO ...
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Weider PRO 408 - page 2
2 W arning Decal Placement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Important Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Before Y ou Begin . . . . . . . . . ...
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Weider PRO 408 - page 3
3 1. Read all instructions in this manual before using the weight bench. Use the weight bench only as described in this manual. 2. It is the responsibility of the owner to ensure that all users of the weight bench are ade- quately informed of all precautions. 3. The weight bench is intended for home use only . Do not use the weight bench in any com ...
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Weider PRO 408 - page 4
4 Backrest Weight Rests Curl Pad Weight T ube Weights Upright T op Frame Leg Lever Adjustment T ube Weight Collar Olympic Bar Seat Thank you for selecting the versatile WEIDER ® PRO 408 Weight Bench. The PRO 408 is designed to help you develop every major muscle group of the body . Whether your goal is a shapely figure, dramatic mus- cle size and ...
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Weider PRO 408 - page 5
5 M10 Nylon Locknut (37) M6 x 38mm Screw (35) M6 x 16mm Screw (33) M6 x 65mm Screw (32) M8 x 68mm Bolt (28) M10 x 62mm Carriage Bolt (30) M8 Nylon Locknut (36) M6 W asher (39) M10 x 175mm Bolt (29) M10 W asher (38) M10 x 72mm Bolt (27) M10 x 68mm Bolt (31) M4 x 19mm Screw (34) Part Identification Chart - Model No. WEBE21080 R0798A ...
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Weider PRO 408 - page 6
6 1. Before assembling this product, make sure you have read and understand the information in the box above. Insert a 50 x 50mm Square Cap (20) into the Bench Frame (1). Attach the Bench Frame (1) to the Front Leg (2) with two M8 x 68mm Bolts (28), the Support Plate (19) and two M8 Nylon Locknuts (36). Do not fully tight- en the Nylon Locknuts. 2. ...
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Weider PRO 408 - page 7
7 5. Press a 50 x 50mm Square Cap (20) into each end of the T op Frame (8). Place the T op Frame (8) on top of the Uprights and slide the mounting brackets (B) down into the Uprights. Secure the T op Frame with two M10 x 68mm Bolts (31), four M10 W ashers (38) and two M10 Nylon Locknuts (37). Tighten the Nylon Locknuts used in steps 1–5 now . 5 3 ...
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Weider PRO 408 - page 8
8 9. Press a 2” Round Cap (25) into the weight tube (B). Press a 50 x 50mm Square Cap (20) into each end of the Leg Lever (3). Attach the Bumper (24) to the Front Leg (2) with an M4 x 19mm Screw (34). 9 25 20 20 3 B 20 34 24 2 7. Insert four 25 x 25mm Square Caps (22) into the ends of the Backrest T ubes (1 1). Attach the Backrest (13) to the Bac ...
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Weider PRO 408 - page 9
9 10. Lubricate an M10 x 72mm Bolt (27). Attach the Leg Lever (3) to the Front Leg (2) with the Bolt and an M10 Nylon Locknut (37). 10 12. Press 19mm Round Caps (23) into the ends of each of the three Pad T ubes (17). Insert a Pad T ube (17) through each of the holes in the Leg Lever (3). Insert the remaining Pad T ube through one of the three sets ...
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Weider PRO 408 - page 10
10 This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 13 for impor- tant information on how to get the most benefit from your exercise program. Also, refer to the accompanying exercise poster to see the correct form for each exercise. Inspect and tighten all parts each time you use the weight bench. Replace an ...
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Weider PRO 408 - page 11
11 ADJUSTING THE WEIGHT BENCH FOR SQUA T EXERCISES T o perform squat or toe raise exercises, fold the Backrest (13) to the upright position as described earlier in this section). Remove the Adjustment T ube (12) as described earlier in this section. Move the Weight Rests (9) to any of the three upper holes in the Uprights (see ADJUSTING THE WEIGHT ...
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Weider PRO 408 - page 12
12 A TT ACHING WEIGHTS TO THE LEG LEVER T o use the Leg Lever (3), slide the desired amount of weight onto the Weight T ube (B). W ARNING: Do not place more than 150 pounds on the leg lever . B 3 A TT ACHING AND REMOVING WEIGHTS T o attach Weights (42-47) to the Olympic Bar (40), first slide the desired Weights onto the Bar . Hold the Weight Collar ...
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Weider PRO 408 - page 13
13 THE FOUR BASIC TYPES OF WORKOUTS Muscle Building The only way to increase the size and strength of your muscles is to push them close to their maximum capacity . When you progressively increase the inten- sity of your exercise, your muscles will continually adapt and grow . Y ou can tailor the individual exercise to the proper intensity level in ...
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Weider PRO 408 - page 14
14 Y ou should rest for a short period of time after each set. The ideal resting periods are: • Rest three minutes after each set for a muscle build- ing workout • Rest one minute after each set for a toning workout • Rest 30 seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with t ...
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Weider PRO 408 - page 15
15 MONDA Y Date: / / EXERCISE WEIGHT SETS REPS EXERCISE WEIGHT SETS REPS EXERCISE WEIGHT SETS REPS AEROBIC EXERCISE AEROBIC EXERCISE TUESDA Y Date: / / WEDNESDA Y Date: / / THURSDA Y Date: / / FRIDA Y Date: / / Make photocopies of this page for scheduling and recording your workouts. ...
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Weider PRO 408 - page 16
Part No. 147582 H01691-C R0798A Printed in China © 1998 ICON Health & Fitness, Inc. T o order replacement parts, simply call our Customer Service Department toll-free at 1-800-999-3756, Monday through Friday , 6 a.m. until 6 p.m. Mountain Time (excluding holidays). T o help us assist you, please be pre- pared to give the following information ...
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Weider PRO 408 - page 17
8 1 REMOVE THIS P ART LIST/EXPLODED DRA WING FROM THE MANUAL SA VE THIS P ART LIST/EXPLODED DRA WING FOR FUTURE REFERENCE ...
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Weider PRO 408 - page 18
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover of the user ’s manual for information about ordering replacement parts. 1 1 Bench Frame 2 1 Front Leg 3 1 Leg Lever 4 1 Left Base 5 1 Right Base 6 1 Left Upright 7 1 Right Upright 8 1 T op Frame 9 2 Weight Rest 10 1 Curl Post 1 ...
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Weider PRO 408 - page 19
3 2 1 5 7 6 10 8 22 17 17 18 18 18 18 19 14 13 15 16 20 20 33 30 35 35 37 29 20 27 37 37 32 33 36 36 33 27 28 23 20 23 20 23 23 25 24 39 33 11 22 17 18 23 23 18 39 39 34 20 20 20 30 30 37 37 37 37 9 9 31 38 38 37 37 38 38 31 21 21 12 37 4 45 44 43 42 46 47 41 40 26 26 Exploded Drawing - Model No. WEBE21080 R0798A ...
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