USER`S MANUAL - Icon Heath & Fitness
Contents
1. USER S MANUAL lt www weslo com Table of Contents Warning Decal Placement DER a R R ee ee 2 Important Precautions 0 eee 3 Before You Begin se 2d arakan EEEE eae Vee fa bare aad Jeb ds Hae ee eRe dea eayea ds 4 Part Identification Chart 0 0 2c eee tee 5 ASSEMDIY sarrerari eee b ee dade whee Petes tee eee haere AAE hb Wane eae eee hae dened was 6 Using the Weight Bench 0 0 00 eee 10 Exercise Guidelines seardaesys ys dean whee fed whee a ee ne ba Pe OVE Ee ee oe elds 12 PaE eere aa EEA A T aus rea ee gree e arn ee eae OD area A petal a ee ei eet ene 14 Exploded Drawing ii4408 2000 t4ieue a ieee a cae Pend ences aura wiead neh eed becdewadas 15 Ordering Replacement Parts 0 000 cece eee Back Cover Warning Decal Placement The decals shown below have been placed on the weight bench If either decal is miss ing or illegible please call our nada Customer Service Department e Misuse of this product may result in serious injury e Read user s manual and follow all warnings to order a free replacement and operating instructions prior to use decal Apply the replacement ei Do not allow children on or around machine decal in the location shown Replace label if damaged illegible or removed Keep hands and fingers clear of this area WESLO is a registered trademark2. AWARNING To reduce the risk of serious injury read the following important precautions before using the weight rack 1 10 11 Read all instructions in this manual before using the weight bench Use the weight bench only as described in this manual It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting Use the weight bench only on a level surface Cover the floor beneath the weight bench for protection Inspect and tighten all parts each time you use the weight bench Replace any worn parts immediately Keep children under 12 and pets away from the weight bench at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising Do not use a barbell not included longer than five feet with the weight bench Always make sure there is an equal amount of weight on each side of your barbell The weight bench is designed to support a maximum of 160 kg including the user a barbell and weights Do not place more than 68 kg including a barbell and weights on the weight rests Do not place more than 50 kg on the weight carriage Do not place more than 22 kg on the leg lever for normal use 12 13 14 15 16 The leg lever can support 68 kg
3. when sta tionary When using the backrest make sure the sup port tube is fully inserted into the adjustment brackets on the uprights Always remove the lat tower or curl post from the front leg before performing leg curl or leg extension exercises with the leg lever see page 11 When performing an exercise whilst sitting on the bench with your back to the lat tower make sure there is plenty of space between your back and the weight carriage Always lower the weight carriage in a controlled manner never let the weight carriage drop Always set both weight rests at the same height The large threaded knob must always be inserted through both the weight rest and the upright and firmly tightened Never tight en the knob into an upright and then set a weight rest in the upright on top of the knob If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down When you are using the leg lever place a barbell not included with the same amount of weight on the weight rests to balance the bench When you are changing weights always secure the barbell with the barbell hooks to help prevent it from falling off the bench A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for pe
4. 8 x 55mm Bolts 25 and two M8 Nylon Locknuts 34 Press a 50mm Square Bushing 31 onto each Upright 1 15 and then tap the Bushings into place with a rubber mallet Slide a Weight Rest 16 into the Right Upright 1 Align one of the adjustment holes in the Weight Rest with the adjustment hole in the Upright Tighten the Large Threaded Knob 20 into the adjustment hole in the Upright Attach the other Weight Rest 16 to the Left Upright 15 in the same manner Attach the Left Barbell Hook 47 to the left Weight Rest 16 with an M8 Washer 17 and an M8 Nylon Locknut 34 Note Make sure that the Barbell Hook is on the inside of the Weight Rest Attach the Right Barbell Hook 46 not shown to the other Weight Rest in the same manner Tap a 38mm Square Inner Cap 32 into each end of the Leg Lever 4 Tap a 25 4mm Round Inner Cap 21 into each end of the weight tube Lubricate the M10 x 70mm Bolt 26 Attach the Leg Lever 4 to the Front Leg 8 with the Bolt two M10 Washers 29 and an M10 Nylon Locknut 30 Do not overtighten the Nylon Locknut 30 The lever must pivot freely so ae Weight Tube 7 32 S SHI 29 ye 26 Lubricate 7 10 Press two 19mm Round Inner Caps 33 into each Pad Tube 10 Insert the Pad Tubes 10 into the holes in the Leg Lever 4 Slide two Foam Pads 22 onto each Pad T
5. Ordering Replacement Parts If you encounter any problems with this product or if you need to order replacement parts contact the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Leeds LS11 8JG Tel Country Code Fax 0113 2411120 To help us assist you please be prepared to give the following information e The MODEL NUMBER of the product WLEMBE32101 The NAME of the product WELSO 500 weight bench e The SERIAL NUMBER of the product see the front cover of this manual e The KEY NUMBER and DESCRIPTION of the desired part s see page 14 of this manual Part No 171788 RO401A Printed in China 2001 ICON Health amp Fitness Inc Model No WLEMBE32101 Serial No Write the serial number in the space above for reference Serial Number Decal under seat 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 you complete satisfaction through our Customer Service Department Please CALL 0345 089009 Or WRITE ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Leeds LS11 8JG A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference
6. be 7 into the lowest set of adjustment brackets in the Uprights 1 15 Lay the Backrest Tubes 5 on the Support Tube To use the Backrest 6 in an inclined position first lift the Backrest Insert the Support Tube 7 into one of the two upper sets of adjustment brackets in the Uprights 1 15 Lay the Backrest Tubes 5 on the Support Tube To use the Backrest 6 in a declined position lift the Backrest and remove the Support Tube Lay the Backrest Tubes 5 on the Crossbar 3 ADJUSTING THE WEIGHT RESTS To adjust the Weight Rests 16 remove the Large Threaded Knobs 20 from the Uprights 1 15 Move the Weight Rests to the desired height Replace the Large Threaded Knobs A WARNING Always set both weight rests at the same height Each large threaded knob must always be inserted through both the weight rest and the upright and firmly tightened Never tighten a knob into an upright and then set a weight rest in the upright on top of the knob ATTACHING WEIGHTS TO THE LEG LEVER Note Remove the curl upright or lat tower before using the leg lever see the next page To use the Leg Lever 4 slide the desired weights not included onto the weight tube Secure the weights with a Spring Clip 45 not shown AWARNING Do not place more than 22 kg on the Leg Lever 4 for normal use 10 Weight Tube 3 Attach the Frame 2 to the Crossbar 3 with two M
7. econd number refers to the quantity needed for assembly AND M10 x 130mm Bolt 9 O pom M10 x 70mm Bolt 26 C9 EI M10 x 52mm Bolt 35 O Eu M8 x 50mm Bolt O Em M8 x 55mm Bolt O FI M8 x 40mm Bolt my M6 x 16mm Screw 24 OB M10 Nylon Locknut 30 M10 Washer 29 6 M8 Washer 17 14 Ob M8 Nylon Locknut 34 Assembly Before beginning assembly carefully read the following information and instructions e Place all parts in a cleared area and remove the packing materials do not dispose of the packing materials until assembly is completed Tighten all parts as you assemble them unless instructed to do otherwise For help identifying the small parts used in assembly use the PART IDENTIFICATION CHART on the page 5 As you assemble the weight bench be sure that all parts are oriented as shown in the drawings Before assembling this product make sure you understand the information in the box above Press a 50mm x 50mm Square Inner Cap 36 into the lower end of each Upright 1 15 Press a 45mm x 45mm Square Inner Cap 28 into the end of the base of the Right Upright 1 Orient the Crossbar 3 with the warning decal fac ing up as shown Attach the Crossbar to the Left Upright 15 with two M10 x 70mm Bolts 26 a Support Plate 14 and two M10 Nylon Locknuts 30 The Upright must be oriented as shown Attach the Crossbar 3 to Right Up
8. hat your muscles continue to adapt and grow Each exercise can be tailored to the proper intensity level by chang ing the amount of weight used or the number of repe titions or sets performed A repetition is one com plete cycle of an exercise such as one sit up A set is a series of repetitions performed consecutively The proper amount of weight for each exercise depends upon the individual user It is up to you to gauge your limits Select the amount of weight that you think is right for you Begin with 3 sets of 8 repeti tions for each exercise that you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of weight e Toning To tone your muscles you must push your muscles to a moderate percentage of their capacity Select a moderate amount of weight and increase the number of repetitions in each set Complete as many sets of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each set Work your muscles by completing more sets rather than by using high amounts of weight e Weight Loss To lose weight use a low amount of weight and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets e Cross Training In the pursuit of a complete and well balanced fitness program many have found that cross training is the answer We recommend that
9. it has a loop on one end and a ball on the other Slide the loop through the slot in the Lat Tower 23 from the direc tion shown Place the Cable 38 in the groove of the Pulley 39 and attach the Pulley inside the slot in the Lat Tower 23 with the M10 x 52mm Bolt 35 two M10 Washers 29 two Pulley Spacers 40 and an M10 Nylon Locknut 30 Press a 38mm Square Inner Cap 32 into the top of the Lat Tower 23 Press a Carriage Bushing 41 onto each end of the Weight Carriage 42 Press a 25 4mm Round Inner Cap 21 into each end of the weight tube on the Weight Carriage Slide the Weight Carriage 42 onto the Lat Tower 23 Make sure the Weight Carriage is oriented as shown Attach the loop on the Cable 38 to the bracket on the Weight Carriage 42 with a Cable Clip 37 The Lat Tower 23 can be mounted in the Front Leg 8 in the same way as the Curl Pad see step 11 Make sure all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in USING THE WEIGHT BENCH starting on the next page
10. of ICON Health amp Fitness Inc 2 Exploded Drawing Model No WLEMBE32101 15 R0401A Part List Model No WLEMBE32101 Key No Qty Description 1 1 Right Upright 26 2 1 Frame 27 3 1 Crossbar 28 4 1 Leg Lever 29 5 2 Backrest Tube 30 6 1 Backrest 31 7 1 Support Tube 32 8 1 Front Leg 33 9 1 M10 x 130mm Bolt 34 10 2 Pad Tube 35 11 1 Seat 36 12 1 Curl Pad 37 13 1 Curl Upright 38 14 2 Support Plate 39 15 1 Left Upright 40 16 2 Weight Rest 41 17 14 M8 Washer 42 18 8 1 Square Inner Cap 43 19 1 Small Threaded Knob 44 20 2 Large Threaded Knob 45 21 4 25 4mm Round Inner Cap 46 22 4 Foam Pad 47 23 1 Lat Tower 48 24 2 M6 x 16mm Screw 25 2 M8 x 55mm Bolt Key No Qty a e PONNHIHNNHHNNHWDBRPWNNDOH OW R0401A Description M10 x 70mm Bolt M8 x 40mm Bolt 45mm x 45mm Square Inner Cap M10 Washer M10 Nylon Locknut 50mm Square Bushing 38mm Square Inner Cap 19mm Round Inner Cap M8 Nylon Locknut M10 x 52mm Bolt 50mm x 50mm Square Inner Cap Cable Clip Cable Pulley Pulley Spacer Carriage Bushing Weight Carriage Grip M8 x 50mm Bolt Spring Clip Right Barbell Hook Left Barbell Hook Lat Bar User s Manual Indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 14 Important Precautions
11. on Monday Wednesday and Friday you plan weight training workouts On Tuesday and Thursday plan 20 to 30 minutes of aero bic exercise such as cycling running or swimming Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate By combining weight training with aerobic exercise you can reshape and strengthen your body plus develop a stronger heart and lungs PERSONALISING YOUR EXERCISE PROGRAM We have not specified an exact length of time for each workout or a specific number of repetitions or sets for each exercise It is very important to avoid overdoing it during the first few months of your exer cise program and to progress at your own pace If you experience pain or dizziness at any time while exercising stop immediately and begin to cool down Find out what is wrong before continuing Remember that adequate rest and a proper diet are also impor tant WARMING UP Begin each workout with 5 to 10 minutes of light stretching and exercise to warm up Warming up pre pares your body for exercise by increasing circulation raising your body temperature and delivering more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es Select exercises for every major muscle group with emphasis on the areas that you want to develop the most To give balance and variety to your work outs vary the exercises from workout to wo
12. right 1 in the same manner Attach the Frame 2 to the welded bracket on the Front Leg 8 with two M8 x 50mm Bolts 44 four M8 Washers 17 and two M8 Nylon Locknuts 34 THE FOLLOWING TOOLS NOT INCLUDED ARE REQUIRED FOR ASSEMBLY Two adjustable spanners ey Seems One rubber mallet i e One standard screwdriver e Lubricant such as grease or petroleum jelly and soapy water A socket set a set of end spanners or a set of ratchet spanners is recommended If further assistance is needed please call our Customer Service Department at 0345 089009 ATTACHING THE CURL UPRIGHT OR LAT TOWER Slide the Curl Upright 13 or Lat Tower 23 into the Front Leg 8 Align one of the adjustment holes in the Curl Upright or Lat Tower with the adjustment hole in the Front Leg Tighten the Small Threaded Knob 19 into the adjustment hole in the Front Leg ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE To use the Lat Tower 23 slide the desired amount of weight not included onto the weight tubes on the Weight Carriage 42 Secure the weights with the Spring Clips 45 not shown A WARNING Do not place more than 50 kg on the weight carriage Always place the same amount of weight on each side of the weight carriage When performing an exercise during whilst sitting on the bench with your back to the lat tower make sure there is plenty of space between
13. rkout Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM In order to obtain the greatest benefits from exercis ing it is essential to maintain proper form Maintaining proper form means moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise poster accompanying this manual you will find photographs showing the correct form for several exercises A description of each exer cise is also provided along with a list of the muscles affected Refer to the muscle chart on the next page to find the locations of the muscles The repetitions in each set should be performed smoothly and without pausing The exertion stage of each repetition should last about half as long as the return stage Proper breathing is important Exhale during the exertion stage of each repetition and inhale Part Identification Chart This chart is provided to help you identify the small parts used in assembly 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 The number in parenthesis below each part refers to the key number of the part The s
14. rsonal injury or property damage sustained by or through the use of this product Before You Begin Thank you for selecting the versatile WESLO 500 weight bench The WESLO 500 weight bench is designed to let you develop every major muscle group of the body Whether your goal is a shapely figure dramatic muscle size and strength or a healthier car diovascular system the WESLO 500 weight bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the WESLO 500 weight bench If you have additional questions please call our Customer Service Lat Bar Lat Tower Support Tube Backrest Weight Carriage Weight Tube Upright Department at 0345 089009 To help us assist you please note the product model number and serial number before calling The model number is WLEM BE32101 The serial number can be found on a decal attached to the weight bench see the front cover of this manual Before reading further please review the drawing below and familiarise yourself with the parts that are labelled Weight Rest Barbell Hook Curl Pad Leg Lever Weight Tube during the return stroke never hold your breath Rest for 3 minutes after each set if you are doing a muscle building workout 1 minute after each set if you are doing a toning workout and 30 seconds after each se
15. t if you are doing a weight loss workout Plan to spend the first couple of weeks familiarising 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 do not bounce Ease into each stretch gradually and go only as far as you can with MUSCLE CHART Trapezius out strain Stretching at the end of each workout is very effective for increasing flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date exercises performed weight and 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 Pectoralis Deltoid Major Biceps Brachioradials Abductor Hip Flexors Quadriceps Adductor Soleus Rectus Abdominus 13 Trapezius Deltoid Rhomboideus Triceps Latissimus Dorsi Spinae Erectors Brachioradials Maximus Abductors Hamstring Gastrocnemius Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS e Muscle Building In order to increase the size and strength of your muscles you must push your muscles to a high per centage of their capacity You must also progressively increase the intensity of your exercise so t
16. ube Press a 1 Square Inner Cap 18 into the indicated end of each Backrest Tube 5 Attach each Backrest Tube 5 to the Backrest 6 with two M8 x 40mm Bolts 27 and two M8 Washers 17 The Backrest Tubes must be ori ented as shown Do not tighten the four Bolts 27 yet Press a 1 Square Inner Cap 18 into each end of the Support Tube 7 Set the Support Tube in the highest set of adjustment brackets on the Uprights 1 15 Lubricate the M10 x 130mm Bolt 9 Attach the Backrest Tubes 5 to the Frame 2 with the Bolt two M10 Washers 29 and an M10 Nylon Locknut 30 Do not overtighten the Nylon Locknut Rest the Backrest 6 on the Support Tube 7 Tighten the four M8 x 40mm Bolts 27 securing the support tubes to the seat see step 8 Press two 1 Square Inner Caps 18 into each seat support bracket on the Frame 2 Attach the Seat 11 to the seat support brackets on the Frame 2 with four M8 x 40mm Bolts 27 and four M8 Washers 17 11 12 13 14 Attach the Curl Pad 12 to the Curl Upright 13 with two M6 x 16mm Screws 24 Slide the Curl Upright 13 into the Front Leg 8 Align one of the adjustment holes in the Curl Upright with the adjustment hole in the Front Leg Tighten the Small Threaded Knob 19 into the adjustment hole in the Front Leg Note The Lat Tower see below can be attached in the same manner Locate the Cable 38 and note that
17. your back and the weight carriage Always lower the weight carriage in a controlled manner Never let the weight carriage drop ATTACHING THE LAT BAR TO THE LAT TOWER To use the Lat Tower 23 attach the Lat Bar 48 to the Cable 38 with a Cable Clip 37 Slide the Handgrips 43 onto each end of the Lat Bar 48 USING THE BARBELL HOOKS To change weights while your barbell not included is on the Weight Rests 16 secure the barbell with the Barbell Hooks 46 47 To do this flip the Barbell Hooks over the barbell This will reduce the possibility of the barbell tipping while you are changing weights 11 Using the Weight Bench 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 12 for important exercise information Refer also to the exercise information accompanying your weight set not included for additional exercises Inspect and tighten all parts each time you use the weight bench Replace any worn parts immediately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ADJUSTING THE BACKREST The Backrest 6 can be used in a level position two inclined positions or a declined position To use the Backrest in a level position first lift the Backrest Insert the Support Tu
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