Weider Pro 435 Instruction Manual - Page 6

ASSEMBLY Make Things Easier for Yourself This manual is designed to ensure that the weight bench can be assembled successfully by anyone. Most people find that by setting aside plenty of time, assembly will go smoothly. Before beginning assembly, carefully read the following information and instructions: • Assembly requires two persons. • For help identifying small parts, use the PART IDENTIFICATION CHART on page 5. • Tighten all parts as you assemble them, unless instructed to do otherwise. • As you assemble the weight bench, make sure all parts are oriented as shown in the drawings. • Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. The following tools (not included) are required for assembly: • two adjustable spanners • one rubber mallet • one standard screwdriver • one Phillips screwdriver • lubricant, such as grease or petroleum jelly, and soapy water. Assembly will be more convenient if you have a socket set, a set of open-end or closed-end spanners, or a set of ratchet spanners. 1. Before assembling the weight bench, make sure that you have read and understand the information in the box above. Press four 60mm Square Inner Caps (65) into the ends of the Right and Left Stabiliser (45, 46). Attach an Upright Base (7) to the Right Stabiliser (45) with four M10 x 80mm Bolts (35), two Joint Plates (20), and four M10 Nylon Locknuts (19). Do not tighten the Nylon Locknuts yet. Note: The welded nut on the Upright Base must be on the side shown. Attach an Upright Base (7) to the Left Stabiliser (46) in the same manner. 1 Welded Nut Welded Nut 7 65 19 20 45 20 35 65 35 20 7 65 65 46 20 19 6 Rest for a short period of time after each set. The ideal resting periods are: • Rest for three minutes after each set for a muscle building workout. • Rest for one minute after each set for a toning work- out. • Rest for 30 seconds after each set for a weight loss workout. Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise. COOLING DOWN End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is an effective way to increase flexibility. STAYING MOTIVATED For motivation, keep a record of each workout. The charts on pages 16 and 17 of this manual can be photocopied and used to schedule and record your workouts. List the date, the exercises performed, the weight used, and the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life. MUSCLE CHART A. Sternomastoid (neck) B. Pectoralis Major (chest) C. Biceps (front of arm) AA D. Obliques (waist) LL BB E. Brachioradials (forearm) F. Hip Flexors (upper thigh) CC G. Abductor (outer thigh) H. Quadriceps (front of thigh) DD I. Sartorius (front of thigh) EE J. Tibialis Anterior (front of calf) K. Soleus (front of calf) FF MM L. Anterior Deltoid (shoulder) M. Rectus Abdominus (stomach) GG N N N. Adductor (inner thigh) HH O. Trapezius (upper back) P. Rhomboideus (upper back) II Q. Posterior Deltoid (shoulder) R. Triceps (back of arm) JJ S. Latissimus Dorsi (mid back) KK T. Spinae Erectors (lower back) U. Gluteus Medius (hip) V. Gluteus Maximus (buttocks) W. Hamstring (back of leg) X. Gastrocnemius (back of calf) OO PP QQ RR SS TT UU VV WW XX 15