Weider Pro 230 Weight Bench English Manual - Page 10

Rest for a short period of time after each set. The ideal resting periods are: • three minutes after each set for a muscle building workout. • one minute after each set for a toning workout. • 30 seconds after each set for a weight loss workout. Plan to spend the first few 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. List the date, the exercises performed, the resistance used, and the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. The key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life. PART LIST-Model No. 831.15706.0 R0407A Key No. Qty. Description Key No. Qty. Description 1 1 Frame 2 1 Front Leg 3 1 Rear Leg 4 2 Stabilizer 5 1 Backrest Frame 6 1 Pivot Bracket 7 1 Backrest 8 1 Seat 9 4 Foam 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 Bolt 18 4 M10 x 63mm Carriage Bolt 19 10 M10 Nylon Locknut 20 2 M10 Washer 21 1 Locking Pin 22 4 M6 Washer 23 1 M10 x 85mm Bolt 24 4 M6 x 16mm Bolt 25 3 M10 x 20mm Bolt 26 2 M10 x 70mm Bolt 27 2 M10 Large Washer 28 1 M4 x 16mm Screw * - User's Manual * - Exercise Guide * - Grease Packet Note: Specifications are subject to change without notice. See the back cover of this manual for information about ordering replacement parts. If a part is missing, call 1-877-992-5999. *These parts are not illustrated. 10