Weider PRO 230 WEIGHT BENCH 15706 Manual Do Proprietário

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. 

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.

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. 

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.

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

*

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User’s Manual

*

-

Exercise Guide

*

-

Grease Packet

R0407A