Weider PRO 375 manuale d’uso

QUESTIONS? As a manufacturer , we are com- mitted to providing complete customer satisfaction. If you have questions, or if there are missing parts, we will guarantee complete satisfaction through direct assis- tance from our factory . TO A VOID UNNECESSAR Y DELA YS, PLEASE CALL DIRECT TO OUR T OLL-FREE CUSTOMER HOT LINE. The trained techni- cians [...]

2 W ARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORT ANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . .[...]

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 comme[...]

4 Upright Lat T ower Weight Guide Lat Bar High Pulley Station Low Pulley Station Weight Glider Barbell Weight Carriage Foot Plate Safety Spotter Right Side Left Side Note: The terms “right side” and “left side” are determined relative to a user standing with his back toward the weight rack; they do not refer to right and left on the drawing[...]

5 Before beginning assembly , carefully read the following information and instructions: • Assembly requires two people. • Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. • T ighten all parts as you assemble them, unless instructed to do otherwise. • As[...]

6 3. Attach an Upright (1) to each Base (7) using four Joint Plates (12), eight M10 x 80mm Bolts (41), and eight M10 Nylon Locknuts (1 1). Make sure the Uprights are oriented exactly as shown. Do not tighten the Nylon Locknuts yet. 3 1 1 41 12 12 7 7 12 12 11 41 4. Insert a Weight Guide (18) into the indicated hole in each Base (7). Attach the Weig[...]

7 7. Press a 38mm Bushing (29) into each end of the Left Weight Glider (32). Slide the Left W eight Glider onto the indicated end of the Barbell (35) and secure it to the Barbell using an M8 x 20mm Screw (50). Do not tighten the Screw yet. Make sure the Left Weight Glider is oriented exactly as shown. 8. Press a 50mm Bushing (47) into the indicated[...]

8 10. Press a 60mm Square Inner Cap (55) into each end of the T op Crossbar (9). Attach the T op Crossbar to the Uprights (1) using four Joint Plates (12), eight M10 x 80mm Bolts (41), and eight M10 Nylon Locknuts (1 1). Do not tighten the Nylon Locknuts yet. Secure the T op Crossbar (9) to the Weight Guides (18) using two M10 x 30mm Bolts (38) and[...]

9 13. Press a 50mm Square Inner Cap (10) into each end of the Pulley Bar (59). Slide the bracket on the Pulley Bar into the top of the Rear Upright (2). Attach the Pulley Bar to the Rear Upright using two M10 x 65mm Bolts (56), four M10 Small W ashers (6), and two M10 Nylon Locknuts (1 1). Attach the Pulley Bar (59) to the T op Crossbar (9) using a[...]

10 17. Slide the indicated end of the High Cable (13) onto the M10 x 20mm Bolt (26) in the Weight Carriage (22). T ighten an M10 Nylon Locknut (1 1) onto the Bolt. 18. Route the High Cable (13) around a Pulley (5) as shown. Hold a Cable T rap (21) against the Pulley and attach a Pulley Plate (19) to each side of the Pulley using an M10 x 45mm Bolt [...]

11 21. Attach the indicated end of the Low Cable (8) to the bracket on the Rear Base (3) using an M10 x 20mm Bolt (26) and an M10 Nylon Locknut (1 1). 21 26 11 3 8 Bracket 22. Press two 50mm x 70mm Inner Caps (60) into the ends of the Stabilizer (87). Attach the Stabilizer (87) to the Bench Frame (63) with two M10 x 60mm Carriage Bolts (64) and two[...]

12 26. Lubricate an M10 x 70mm Bolt (85). Attach the Leg Lever (72) to the Front Leg (73) with the Bolt and an M10 Nylon Locknut (1 1). Do not over- tighten the Nylon Locknut; the Leg Lever must be able to pivot freely . 26 24. Attach the Front Leg (73) to the Bench Frame (63) using two Small Joint Plates (91), four M10 x 70mm Bolts (85), and four [...]

13 28 69 62 62 81 81 Wide End Wide End 78 81 62 31. Press two 19mm Round Inner Caps (66) into each of the three Pad T ubes (88). Slide the Pad T ubes through the indicated holes in the Front Leg (73) and the Leg Lever (72). Slide two Foam Pads (65) onto each Pad T ube (88). 30 31 68 63 88 88 66 65 65 65 72 73 65 53 61 66 66 66 29 76 6 6 Lubricate 6[...]

14 33. Make sure all parts are properly tightened before you use the weight bench. The use of all remaining parts will be explained in ADJUSTMENTS, starting on the following page. 32. Attach the Curl Pad (77) to the Curl Post (83) with two M6 x 16mm Screws (61). Press the two Weight Adapter Bushings (46) into the Weight Adapter (42). 32 77 83 61 42[...]

15 This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 18 for impor- tant information about how to get the most benefit from your exercise program. Also, refer to the accompanying exercise guide to see the correct form for each exercise. Make sure all parts are properly tightened each time the weight bench is u[...]

16 A TT ACHING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE T o use the Barbell (35), slide the desired amount of weight (not included) onto each end of the Barbell. Secure the weights with Weight Clips (51). Weights can be attached to the weight tube on the Weight Carriage (22) in the same manner . TIGHTENING THE CABLES Woven cable, the type of c[...]

17 ADJUSTING THE BACKREST The Backrest (69) can be adjusted to five positions. T o adjust the Backrest, pull the Backrest Knob (80) out as far as it will go and move the Backrest up or down. Reinsert the Knob through a hole in the Backrest Bracket (53). 69 53 80 W ARNING: Make sure the Backrest Knob (80) is securely inserted into one of the holes i[...]

THE FOUR BASIC TYPES OF WORKOUTS Muscle Building T o increase the size and strength of your muscles, push them close to their maximum capacity . Y our muscles will continually adapt and grow as you pro- gressively increase the intensity of your exercise. Y ou can adjust the intensity level of an individual exercise in two ways: • by changing the [...]

19 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 wit[...]

Part No. 187095 R0702A Printed in China © 2002 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 T ime (excluding holidays). T o help us assist you, please be pre- pared to give the following information when cal[...]

M8 x 55mm Bolt (70) M10 Large W asher (58) M10 Small W asher (6) M8 Nylon Locknut (54) M10 Nylon Locknut (1 1) M10 x 75mm Bolt (39) M10 x 30mm Bolt (38) M10 x 45mm Bolt (40) M10 x 80mm Bolt (41) M10 x 25mm Bolt (43) M8 x 70mm Bolt (30) M10 x 65mm Bolt (56) M10 x 20mm Bolt (26) M10 x 180mm Bolt (76) M10 x 70mm Bolt (85) M6 W asher (81) M8 Flat W ash[...]

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. Key No. Qty . Description Key No. Qty . Description 1 2 Upright 2 1 Rear Upright 3 1 Rear Base 4 1 Foot Plate 5 6 Pulley 6 20 M10 Small W asher 7 2 Base 8 1[...]

38 11 9 38 56 58 58 11 41 14 13 15 15 5 15 5 15 5 15 11 58 58 58 11 6 56 6 56 2 11 11 12 12 41 41 1 6 56 55 11 8 26 11 5 8 11 6 11 40 11 11 4 41 11 20 11 11 18 55 7 12 41 41 39 6 55 6 11 11 11 12 12 11 11 6 11 55 6 39 41 41 12 1 7 55 18 41 41 12 12 11 11 3 10 10 41 57 57 6 55 55 6 57 59 51 45 51 45 17 16 17 43 44 47 33 49 29 29 31 49 43 37 11 49 35[...]