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®
Model No. 150722
Serial No.
USER’S MANUAL
Write the serial number in the
space above for future reference.
Serial Number Decal (Under Seat)
QUESTIONS?
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mitted to providing complete
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faction through direct assis-
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TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 ASSEMBLY . . . . . .
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IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the weight bench. 1. Read all instructions in this manual before 9. Always exercise with a partner. When you are using the weight bench. Use the weight performing bench press exercises, your part- bench only as described in this manual. ner should stand behind you to catch the bar- bell if you cannot complete a repetition. 2. It is the responsibility of the owner to ensure t
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BEFORE YOU BEGIN ® Thank you for selecting the WEIDER 400 weight free at 1-886-997-6999, Monday through Friday, bench. The versatile weight bench is designed to be 6 a.m. until 6 p.m. Mountain Time (excluding holidays). used with your own weight set (not included) to devel- To help us assist you, please note the product model op every major muscle group of the body. Whether number and serial number before calling. The model your goal is a shapely figure, dramatic muscle size number is 150721.
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ASSEMBLY • As you assemble the weight bench, make sure all Make Things Easier for Yourself parts are oriented as shown in the drawings. Everything in this manual is designed to ensure • For help identifying small parts, use the PART that the weight bench can be assembled suc- IDENTIFICATION CHART. cessfully by anyone. However, it is important to realize that the versatile weight bench has many The following tools (not included) are required parts and that the assembly process will take for ass
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3. Attach the Crossbars (2, 3) to the Uprights (1) 3 with four M8 x 65mm Bolts (20), two Support Plates (10), and four M8 Nylon Locknuts (24). Do not tighten the Locknuts yet. Note the position 1 of the name decal and make sure the Uprights are oriented as shown. 1 24 Name 20 Decal 3 10 20 10 24 2 20 24 4. Press a 25.4mm Round Inner Cap (15) into the 4 27 indicated end of the Weight Tube (31). Slide the Weight Tube through the hole in the Leg Lever (6). 17 Attach the Weight Tube with an M8 x 50
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6. Press two 25.4mm Inner Caps (15) into the ends 6 of the Support Rod (11). Slide the Support Rod through a set of holes in the Uprights (1) and turn it to the locked position. 1 15 See the inset drawing. With the help of a sec- 1 11 ond person, slide the indicated ends of the Backrest Tubes (7) onto the welded axle on the Frame (4). Attach the left Backrest Tube (7) to the Backrest (8) with a fourth M6 x 38mm Screw (23) and M6 Washer (25). Tighten all four Screws in the 8 15 Backrest. Rest th
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ADJUSTMENTS The weight bench is designed to be used with your own weight set (not included). The steps below explain how the weight bench can be adjusted. See EXERCISE GUIDELINES on page 9 for important exercise information and refer to the accompanying exercise guide to see the correct form for several exercises. Refer also to the exercise information accompanying your weight set (not included) for additional exercises. Inspect and tighten all parts each time the weight bench is used. Replac
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EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Muscle Building Determining the exact length of time for each workout, To increase the size and strength of your muscles, as well as the number of repetitions or sets completed, push them close to their maximum capacity. Your mus- is an individual matter. It is important to avoid overdo- cles will continually adapt and grow as you progres- ing it during the first few months of your exercise pro- sively incre
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Rest for a short period of time after each set. The slowly as you stretch and do not bounce. Ease into ideal resting periods are: each stretch gradually and go only as far as you can • Rest for three minutes after each set for a muscle without strain. Stretching at the end of each workout building workout. is an effective way to increase flexibility. • Rest for one minute after each set for a toning work- out. STAYING MOTIVATED • Rest for 30 seconds after each set for a weight loss workout. For
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MONDAY EXERCISE WEIGHT SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / EXERCISE WEIGHT SETS REPS WEDNESDAY Date: / / AEROBIC EXERCISE THURSDAY Date: / / EXERCISE WEIGHT SETS REPS FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts. 11
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PART IDENTIFICATION CHART This chart is provided to help you identify the small parts used in assembly. The number in parenthesis below each part refers to the key number of the part from the PART LIST in the center of the this manual. Important: Some parts may have been pre-assembled for shipping purposes. If you cannot find a part in the parts bags, check to see if it has been pre-assembled. M8 x 65mm Bolt (20) M10 Nylon Locknut (27) M10 x 60mm Bolt (21) M8 Nylon Locknut (24) M8 x 55mm Bolt
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PART LIST—Model No. 150722 R1004A Key No. Qty. Description Key No. Qty. Description 1 2 Upright 18 2 M8 x 55mm Bolt 2 1 Left Crossbar 19 4 25.4mm Square Inner Cap 3 1 Right Crossbar 20 6 M8 x 65mm Bolt 4 1 Frame 21 1 M10 x 60mm Bolt 5 1 Front Leg 22 4 M6 x 16mm Screw 6 1 Leg Lever 23 4 M6 x 38mm Screw 7 2 Backrest Tube 24 11 M8 Nylon Locknut 8 1 Backrest 25 4 M6 Washer 9 1 Seat 26 4 M8 Washer 10 2 Support Plate 27 1 M10 Nylon Locknut 11 1 Support Rod 28 2 M8 x 40mm Carriage Bolt 12 4 Foam Pad 29
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EXPLODED DRAWING—Model No. 150722 R1004A 19 8 25 19 23 7 7 25 23 1 25 23 25 10 24 19 23 20 9 19 3 20 1 20 18 4 2 20 28 17 24 27 10 12 17 24 24 22 20 12 22 24 6 21 16 24 26 15 26 30 24 31 17 5 11 17 26 29 15 14 14 13 13 14 14 15 12 12
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ORDERING REPLACEMENT PARTS To order replacement parts, simply call our Customer Service Department toll-free at 1-877-992-5999, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be pre- pared to give the following information: 1. The MODEL NUMBER of the product (150722) ® 2. The NAME of the product (WEIDER 400 weight bench) 3. The SERIAL NUMBER of the product (see the front cover of this manual) 4. The KEY NUMBER and DESCRIPTION of
