USER`S MANUAL - Icon Heath & Fitness
Contents
1. Ordering Replacement Parts If you encounter any difficulties with this product or if you need to order replacement parts call the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Model No WEEMBE71300 Leeds Serial No LS11 8JG Write the serial number in the space U S E R d S MA N U A L above for future reference Tel Country Code 0345 089009 Fax 0113 2411120 To help us assist you please be prepared to give the following information 1 The MODEL NUMBER of the product WEEMBE71300 senal Number Decal 2 The NAME of the product WEIDER 138 weight bench QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts we will guarantee complete satisfac tion through our Customer Service Department 3 The SERIAL NUMBER of the product see the front cover of this manual 4 The KEY NUMBER and DESCRIPTION of the desired part s see page 14 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 Visi j Visit our website at this equipment Save this manual wS lt O O te renice www weiderfitness com Part No 173676 RO301A Printed in China 20012. with two M8 x 57mm Bolts 18 two M8 Washers 16 and two M8 Nylon Locknuts 17 4 Tap a 30mm Square Inner Cap 22 into each end of the Leg Lever 4 Tap a 1 Round Inner Cap 24 into the indicated end of the weight tube Tap the 1 Angled Round Cap 20 onto the other end of the weight tube al Lubricate the M10 x 58mm Bolt 32 Attach the Leg Lever 4 to the bracket on the Frame 2 with the Bolt and an M10 Nylon Locknut 33 6 Tap two 3 4 Round Inner Caps 9 into each Long Pad Tube 10 Insert the Pad Tubes into the holes in the Leg Lever 4 Slide two Long Foam Pads 23 onto each Pad Tube 7 Tap a 1 Square Inner Cap 35 into the indicated end of each Backrest Tube 5 Attach the Backrest Tubes 5 to the Backrest 6 with four M6 x 38mm Screws 30 and four M6 Washers 26 Do not tighten the Screws yet Make sure that the Backrest Tubes are orient ed as shown Tap a 3 4 Round Inner Cap 9 into each end of the Support Rod 7 Insert the Support Rod into one of the three upper sets of holes in the Uprights 1 Rotate the Support Rod to the locked position with the locking pin wrapped around the Upright Lubricate the M10 x 135mm Bolt 36 Attach the Backrest Tubes 5 to the welded tube on the Frame 2 with the Bolt two M10 Washers 34 and an M10 Nylon Locknut 33 Tighten the four M6 x 38mm Screws 30 used in step 7 Attach the Seat 11 to the brac
3. 18 four M8 Washers 16 and four M8 Nylon Locknuts 17 Make sure that the Crossbar 3 and the Uprights 1 are orient ed as shown The decal on the Crossbar must be facing up and the long brackets on the weight rests must be on the indicated side Tap two 30mm Square Inner Caps 22 into the indicated ends of the Front Leg 8 Attach the Front Leg 8 to the Frame 2 with the M10 x 19mm Bolt 31 As you assemble the weight bench make sure that all parts are oriented as shown in the drawings THE FOLLOWING NOT INCLUDED ARE REQUIRED FOR ASSEMBLY two adjustable wrenches one phillips screwdriver one rubber mallet lubricant such as grease or petroleum jelly and soapy water Assembly will be more convenient if you have the following tools a socket set a set of open end or closed end wrenches or a set of ratchet wrenches Long Bracket Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS e Muscle Building To increase the size and strength of your muscles you must push your muscles to a high percentage of their capacity You must also progressively increase the intensity of your exercise so that your muscles will continue to adapt and grow Each exercise can be tai lored to the proper intensity level by changing the amount of weight used or the number of repetitions or sets performed A repetition is one complete cycle of an exercise such as one
4. ICON Health amp Fitness Inc Table of Contents IMPORTANT PRECAUTIONS eii sera ae bir add 3 BEFORE YOU BEGIN i i itea deta Stata joa paket da ii e daa 4 PART IDENTIFICATION CHART coooccccc ene eee 5 ASSEMBLY lt i sence ie ached cere N nape ee ile wel anes Na el canine was awe eae be Mean 6 ADJUSTING THE WEIGHT BENCH vrier cora dell cae PY wea dedo 10 EXERCISE GUIDELINES ico E ieee yaaa 11 PARFEST raue paan A Bale ay es Se a ee ain aed de eaten 14 EXPLODED DRAWING side bet ER Shee RES WG ae hee ead RR ae Scape ee 15 ORDERING REPLACEMENT PARTS 0 000 cece teens Back Cover WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 Exploded Drawing Model No WEEMBE71300 RO301A Part List Model No WEEMBE71300 RO301A Key No Qty 1 2 2 1 3 1 4 1 5 2 6 1 7 1 8 1 9 8 10 2 11 1 12 2 13 2 14 4 15 2 16 6 17 6 18 6 19 2 Description Upright Frame Crossbar Leg Lever Backrest Tube Backrest Support Rod Front Leg 3 4 Round Inner Cap Long Pad Tube Seat Short Pad Tube Butterfly Knob Plastic Bushing Fly Arm Stop M8 Washer M8 Nylon Locknut M8 x 57mm Bolt M10 x 114mm Bolt Key No Qty DONMNH H FANNAWANWAOH Description 1 Angled Round Cap 38mm Square Inner Cap 30mm Square Inner Cap Long Foam Pad 1 Round Inner Cap Fly Arm M6 Washer Short Foam Pad Weight Stop M6 x 16mm Screw M6 x 38mm Screw M10 x 19mm Bolt M1
5. to support a maximum of 163 kg including the user a barbell and weights a barbell and weights are not included Do not place more than 50 kg including a barbell and weights on the weight rests do not place more than 14 kg on each fly arm do not place more than 23 kg on the leg lever 12 13 14 15 16 Do not use a barbell that is longer than 1 5 m with the weight bench Always make sure there is an equal amount of weight on each side of your barbell when you are using it When you are using the leg lever place a barbell with the same amount of weight on the weight rests to balance the bench If you feel pain or dizziness at any time whilst exercising stop immediately and begin cooling down The decals shown below have been placed on the weight bench If a decal is missing or if it is not legible please call our Customer Service Department at 0345 089009 to order a free replacement decal Apply the decal in the location shown e Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instructions prior to use e Do not allow children on or around machine Replace label if damaged illegible or removed Keep hands and fingers clear of this area Note The decals are shown at 75 A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age
6. 0 x 58mm Bolt M10 Nylon Locknut M10 Washer 1 Square Inner Cap M10 x 135mm Bolt 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 A WARNING To reduce the risk of serious injury read the following important precau tions before using the weight bench 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 to protect the floor or carpet Inspect and tighten all parts regularly replace any worn parts immediately Keep children under the age of 12 and pets away from the weight bench at all times Keep hands and feet away from moving paris Always wear athletic shoes for foot protec tion whilst exercising When using the backrest in an inclined posi tion make sure that the support rod is insert ed fully into both uprights and that the sup port rod is turned to the locked position The weight bench is designed
7. AEROBIC EXERCISE EXERCISE weem SES mers Make photocopies of this page for scheduling and recording your workouts 13 couple of weeks familiarising yourself with the equip ment 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 without strain Stretching at the end of each workout is very effective for increasing flexibility MUSCLE CHART Trapezius Deltoid Brachioradials Abductor Hip Flexors Quadriceps Medius Adductor Soleus STAYING MOTIVATED For motivation keep a record of each workout The chart on page 13 of this manual can be photocopied and used to schedule and record your workouts 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 Trapezius Deltoid Rhomboideus Triceps Latissimus Dorsi Spinae Erectors Brachioradials Gluteus Maximus Abductors Hamstring Gastrocnemius 12 Part Identification Chart This chart is provided to help you identify the small parts used in assembly The number
8. 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 11 PERSONALIZING 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 exercise pro gram and to progress at your own pace If you experi ence pain or dizziness at any time whilst exercising stop immediately and begin to cool down Find out what is wrong before continuing Remember that ade quate rest and a proper diet are also important 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 workout 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
9. 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 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 dur ing the exertion stage of each repetition and inhale dur ing the return stroke never hold your breath Rest for 3 minutes after each set if you are doing a muscle build ing workout 1 minute after each set if you are doing a toning workout and 30 seconds after each set if you are doing a weight loss workout Plan to spend the first Adjusting 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 11 for important exercise information 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 three inclined positions or a declined position To use the Backrest in a declined position rem
10. in parenthesis below each part refers to the key number of the part from the PART LIST on page 14 Important Some parts may have been pre assembled for shipping If you cannot find a part in the parts bags check to see if it has been pre assembled C NN M10 x 135mm Bolt 36 A an M10 x 114mm Bolt 19 mw OE M10 x 58mm Bolt 32 M8 ee Locknut 17 COH T OH M8 x 57mm Bolt 18 M10 Nylon Locknut 33 CO CH M10 x 19mm Bolt 31 D mn M6 x 16mm Screw 29 ED MM M6 x 38mm Screw 30 M8 Washer 16 M6 Washer 26 M10 Washer 34 Assembly Before beginning assembly carefully read the following information and instructions e Place all parts of the weight bench in a cleared area and remove the packing materials do not dispose of the packing materials until assembly is completed Read each assembly step before you begin For help identifying the small parts used in assembly use the PART IDENTIFICATION CHART on page 5 Note Some small parts may have been pre attached for shipping purposes If a part is not in the parts bag check to see if it has been pre attached Tighten all parts as you assemble them unless instructed to do otherwise Before assembling the weight bench make sure that you have read and under stand the information in the box above Tap two 38mm Square Inner Caps 21 into each Upright 1 Attach the Crossbar 3 to the Uprights 1 with four M8 x 57mm Bolts
11. kets on the Frame 2 with four M6 x 16mm Screws 29 and four M6 Washers 26 10 Tap a Fly Arm Stop 15 onto the welded tube on each Upright 1 Locking Pin 11 12 13 14 Tap two 30mm Square Inner Caps 22 into the ends of a Fly Arm 25 Press a 1 Round Inner Cap 24 into the end of the weight tube Slide a Weight Stop 28 onto the weight tube Assemble the other Fly Arm not shown in the same way Press two Plastic Bushings 14 into the indicated holes in the left Upright 1 Attach a Fly Arm 25 to the Upright using an M10 x 114mm Bolt 19 and a Butterfly Knob 13 Make sure that the Fly Arm is on the outside of the Fly Arm Stop 15 Attach the other Fly Arm not shown to the right Upright not shown in the same way Press a 3 4 Round Inner Cap 9 into the end of a Short Pad Tube 12 Insert the Short Pad Tube into the indicated hole in the left Fly Arm 25 from the side shown Slide a Short Foam Pad 27 onto the Short Pad Tube Repeat this step with the right Fly Arm not shown Make sure that all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in ADJUSTING THE WEIGHT BENCH beginning on page 10 Weight Tube
12. of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product Before You Begin Thank you for selecting the WEIDER 138 weight bench The versatile WEIDER 138 weight bench is designed to be used with your own weight set not included to develop every major muscle group of the body Whether your goal is a shapely figure dramatic muscle size and strength or a healthier cardiovascular system the WEIDER 138 weight bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have additional ques Weight Rests Upright Backrest Right Fly Arm Leg Lever Weight Tube MONDAY Date tions please call our Customer Service Department at l l 0345 089009 To help us assist you please note the product model number and serial number before call ing The model number is WEEMBE71300 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 look at the drawing below and familiarise yourself with the parts that are labelled TUESDAY Date L WEDNESDAY Date Upright Support Rod Left Fly Arm THURSDAY Date L FRIDAY Date L l AEROBIC EXERCISE EXERCISE C weem sers mers
13. ove the Support Rod 7 and lay the Backrest on the Frame 2 To use the Backrest 6 in an inclined or level posi tion lift the Backrest and insert the Support Rod 7 through one of the four sets of holes in the Uprights 1 Rotate the Support Rod to the locked position so the locking pin is wrapped around the Upright Lay the Backrest on the Support Rod ATTACHING WEIGHTS y i To use the Leg Lever 4 slide the desired weights not pe included onto the weight tube Do not place more i than 23kgs on the Leg Lever A CAUTION 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 To use the Fly Arms 25 make sure there is a Weight Stop 28 on each weight tube Next slide the desired weights onto the weight tubes Do not place more than 14 kgs on each Fly Arm REMOVING AND ATTACHING THE FLY ARMS Some exercises are easier to perform if the Fly Arms 25 are removed from the weight bench To remove the Fly Arms remove the Butterfly Knob 13 and the M10 x 114mm Bolt 19 from each Fly Arm and Upright 1 Place the Fly Arms in a safe place To reattach the Fly Arms 25 align the holes in the Fly Arms with the holes in the Uprights 1 Insert the M10 x 114mm Bolts 19 through the Fly Arms and Uprights Tighten the Butterfly Knobs 13 onto the Bolts 10 3 Attach the Frame 2 to the Crossbar 3
14. 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 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
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