USER`S MANUAL - Icon Heath & Fitness
Contents
1. Square Outer Cap 2 Use the weight bench only as described in with the weight bench 7 1 Support Rod 30 3 1 1 2 Square Inner Cap this manual 8 1 Locking Pin 31 1 1 Angled Round Cap 11 The weight bench does not include weights 9 1 Angle Bracket 32 2 5 16 x 5 Bolt 3 Use the weight bench only on a level surface The weight bench is designed to support a 10 1 33 4 1 4 x 2 Screw Cover the floor beneath the weight bench for maximum of 300 pounds including the user 11 1 Seat 34 2 Spring Clip protection a weight bar and weights Do not place more 12 2 L Bracket 35 2 7 8 Round Inner Cap than 110 pounds including a weight bar and 13 8 1 4 x 1 2 Screw 36 2 1 2 x 3 Plastic Spacer 4 Inspect and tighten all parts each time you weights on the weight rests Do not place 14 1 3 8 x 2 1 4 Bolt 37 2 Flanged Plastic Sleeve use the weight bench Replace any worn more than 125 pounds on the leg lever Do 15 1 5 16 x 2 Bolt 38 3 Weight Stop parts immediately not place more than 30 pounds on each arm 16 4 5 16 x 2 3 4 Bolt 39 2 11 Weight Tube 17 1 5 16 x 4 Bolt 40 2 9 Pad Tube 5 Keep children under 12 and pets away from 12 When using the backrest in the level position 18 1 3 8 Nylon Jam Nut 41 1 13 3 4 Weight Tube the treadmill at all times or in an inclined position make sure that the 19 12 5 16 Nylon Locknut 42 1 Right Arm support rod is inserted completely through 20 3 Pad2. Tap the 1 Angled Round Cap 31 onto the other end of the Weight Tube Slide a Weight Stop 38 onto the Weight Tube Lubricate the 3 8 x 2 1 4 Bolt 14 Attach the Leg Lever 4 to the Frame 2 with the Bolt and the 3 8 Nylon Jam Nut 18 Tap 3 4 Round Inner Caps 26 into each end of the three Pad Tubes 20 Insert a Pad Tube 20 through the indicated hole in the Frame 2 Insert the remaining Pad Tubes though the holes in the Leg Lever 4 Slide two Foam Pads 23 onto each Pad Tube 20 7 1 1 2 Square Inner 30 into the indi cated end of the Left Arm 43 Tap a 7 8 Round Inner Cap 35 into the indicated hole in the Left Arm Attach an 11 Weight Tube 39 to the Left Arm 43 with a 5 16 x 5 Bolt 32 a 1 2 x 3 Plastic Spacer 36 and a 5 16 Nylon Locknut 19 Tap a 1 Round Inner Cap 24 into the indicated end of the 11 Weight Tube 39 Slide a Weight Stop 38 onto the Weight Tube Assemble the Right Arm 42 in the same manner Tap a Flanged Plastic Sleeve 37 into the tube on the indicated side of the H Frame 1 Lubricate the axle on the Left Arm 43 Insert the axle through the tube and the Flanged Plastic Sleeve Make sure that the 1 2 x 3 Plastic Spacer 36 is resting against the outside of the H Frame 1 Insert a Spring Clip 34 into the axle Make sure that the Spring Clip
3. Tube 43 1 Left Arm 6 Always be sure there is an equal amount of both sides of the H frame and that the 21 2 2 Square Inner Cap 44 1 Curl Post weight on each side of your barbell not support rod is turned to the locked position 22 2 5 16 x 2 1 4 Bolt 1 User s Manual included when you are using it 23 8 Foam Pad 13 If you feel pain or dizziness at any time 7 When you are using the leg lever place a whilst exercising stop immediately and barbell with the same amount of weight on begin cooling down Indicates non illustrated part Specifications are subject to change without notice See the back cover for the weight rests to balance the bench information on ordering replacement parts 14 It is the responsibility of the owner to ensure 8 Always wear athletic shoes for foot protec that all users of the weight bench are ade 14 tion whilst exercising quately informed of all precautions 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 personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGAN gt gt gt MUSCLE CHART Thank you for selecting the WEIDER 140 Weight additional questions please call our Customer Service Bench The versatile WEIDER 140 Weight Ben
4. snaps into the hole near the end of the axle Attach the Right Arm 42 in the same manner Attach a 9 Pad Tube 40 to the Left Arm 43 with a 1 4 x 2 Screw 33 and a 1 4 Nylon Locknut 28 Tap a 3 4 Round Inner Cap 26 into the indicated end of the 9 Pad Tube Slide a Foam Pad 23 onto the 9 Pad Tube 40 Repeat this step for the Right Arm 42 10 Attach the two Backrest Brackets 5 to the Backrest 6 with four 1 4 x 1 2 Screws 13 Make sure that the Backrest Brackets and the Backrest are oriented as shown 11 12 14 Press a 3 4 Round Inner Cap 26 into the indi cated end of the Support Rod 7 Insert the Support Rod through one of the four sets of holes in the 1 Rotate the Support Rod to the locked position with the end of the Support Rod clipped onto the H Frame Attach the Backrest Brackets 5 to the Frame 2 with the 5 16 x 4 Bolt 17 the two 1 2 x 7 8 Metal Spacers 25 and a 5 16 Nylon Locknut 19 Rest the Backrest 6 on the Support Rod 7 Attach the Seat 11 to the bracket on the Frame 2 with two 1 4 x 1 2 Screws 13 13 Attach the Curl Pad 10 to the Curl Post 44 with two 1 4 x 1 2 Screws 13 Insert the Curl Post 44 into the Frame 2 as shown Align one set of holes in the Curl Post with the holes in the Frame Insert the Locking Pin 8 throu
5. ORDERING REPLACEMENT PARTS If you encounter any difficulties or problems with this product contact the ICON Fitness Lifestyle Ltd office or write ICON Fitness Lifestyle Ltd Greenwich House 223 North Street Sheepscar Leeds LS7 2AA West Yorkshire 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 WEBE14060 2 The NAME of the product WEIDER 140 Weight Bench 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 of this manual Part No 132135 RO697A WEIDER is a registered trademark of ICON Health amp Fitness Inc 1997 Printed in USA Model No WEBE14060 Serial No _ o Z o Z o oo Write the serial number in the space above for future reference Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or find that there are missing or damaged parts we will guarantee you complete sat isfaction through our Customer Service Department Please CALL 0345 089009 Or WRITE ICON Fitness Lifestyle Ltd Greenwich House 223 North Street Sheepscar Leeds LS7 2AA West Yorkshire CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future
6. ch can be adjusted See EXERCISE GUIDELINES on page 11 for important exercise information and refer to the accompanying exercise poster to see the correct form for each exercise Refer also to the exer cise 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 either a decline position a level position or three incline positions To use the Backrest in the decline position remove the Support Rod 7 and lay the Backrest on the Frame 2 To use the Backrest in the level position first lift the Backrest 6 Insert the Support Rod 7 through lowest set of holes in the 1 Rotate the Support Rod to the locked position with the end of the Support Rod clipped onto the Lay the Backrest on the Support Rod To use the Backrest in an inclined position first lift the Backrest 6 Insert the Support Rod 7 through one of the upper three sets of holes the 1 Rotate the Support Rod to the locked position with the end of the Support Rod clipped onto the Lay the Backrest on the Support Rod ATTACHING WEIGHTS To use the Leg Lever 4 be sure there is a Wei
7. ch is Department at 0345 089009 To help us assist you designed to be used with your own weight set not please note the product model number and serial included to develop every major muscle group of the number before calling The model number is body Whether your goal is a shapely figure dramatic WEBE14060 The serial number can be found on a muscle size and strength or a healthier cardiovascular decal attached to the WEIDER 140 Weight Bench system the WEIDER 140 Weight Bench will help you see the front cover of this manual to achieve the specific results you want Before reading further please look at the drawing For your benefit read this manual carefully before below and familiarise yourself with the parts that are using the WEIDER 140 Weight Bench If you have labelled Weight Rests H Frame m A Backrest aL Support Rod Preacher Curl Pad Left Arm 98 Weight Tube Weight Tube Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spina
8. d a part in the parts bags check to see if it has been pre assembled 1 4 x 2 Screw 33 4 AAW 5 16 x 2 Bolt 15 1 5 16 x 2 Carriage Bolt 27 2 ASN 5 16 x 2 1 4 Bolt 22 2 3 8 x 2 1 4 Bolt 14 1 CUM 1 4 x 1 2 Screw 13 8 ANA 5 16 x 2 3 4 Bolt 16 4 3 8 Jam Nut 18 1 5 16 Nylon Locknut 19 12 1 4 Nylon Locknut 28 4 Conun o 5 16 x 4 Bolt 17 1 1 2 x 3 Plastic Spacer 36 2 1 2 7 8 Metal Spacer 25 WAAAY 5 16 x 5 Bolt 32 2 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 Read each assembly step before you begin For help identifying the small parts used in assembly use the PART IDENTIFICATION CHART on the previous page Note Some small parts may have been pre attached for ship ping 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 1 Before assembling this product be sure t
9. e Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf gt lt 4 13 are doing a toning workout and 30 seconds after each set 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 without 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 resistance selected and numbers of repetitions and sets 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 12 PART IDENTIFICATION CHART This chart is provided to help you identify the small parts used in assembly The number in parenthesis below each part refers to the key number of the part The second number refers to the quantity needed for assembly Important Some parts may have been pre assembled for shipping purposes If you cannot fin
10. gh the Frame and the Curl Post Rotate the Locking Pin to the locked position with the Locking Pin clipped onto the Frame
11. ght Stop 38 on the Weight Tube 41 Next slide the desired weights not included onto the Weight Tube WARNING Do not place more than 125 pounds on the Leg Lever To use the Arms 42 43 be sure there is a Weight Stop 38 on each Weight Tube 39 Next slide the desired weights not included onto the Weight Tubes WARNING Do not place more than 30 pounds on each Arm USING THE CURL PAD To use the Curl Pad 10 insert the Curl Tube 44 into the Frame 2 Raise the Curl Tube to the desired height and align one of the holes in the Curl Tube with the hole in the Frame Insert the Locking Pin 8 through the Frame and the Curl Tube Rotate the Locking Pin to the locked posi tion with the Locking Pin clipped onto the Frame 10 Be sure that the 1 is oriented as shown Attach the Frame 2 to the 1 with the two 5 16 x 2 1 4 Bolts 22 and two 5 16 Nylon Locknuts 19 Attach the Angle Bracket 9 to the Frame 2 with two 1 4 x 2 Screws 33 and two 1 4 Nylon Locknuts 28 Insert both Screws before tight ening the Nylon Locknuts Tap a1 1 2 Square Inner Cap 30 into the indi cated end of the Leg Lever 4 Attach the 13 3 4 Weight Tube 41 to the Leg Lever 4 with the 5 16 x 2 Bolt 15 and a 5 16 Nylon Locknut 19 as shown Tap a 1 Round Inner Cap 24 into the indicated end of the 13 3 4 Weight Tube 41
12. hat you have read and understand the information in the box above Tap the two 2 Square Inner Caps 21 into the H Frame 1 Be sure that the 1 is oriented as shown The high side of the weight rests must be on the side indicated Attach an L Bracket 12 to each side of the H Frame with two 5 16 x 2 3 4 Bolts 16 and two 5 16 Nylon Locknuts 19 2 1 1 2 Square Outer 29 onto each end of the Stabiliser 3 Attach the Stabiliser 3 to the Frame 2 with the two 5 16 x 2 Carriage Bolts 27 and two 5 16 Nylon Locknuts 19 As you assemble the WEIDER 140 make sure that all parts are oriented as shown in the draw ings THE FOLLOWING TOOLS NOT INCLUDED ARE REQUIRED FOR ASSEMBLY Two 2 adjustable spanner One 1 standard screwdriver 1 rubber mallet H Lubricant such as grease or petroleum jelly and soapy water will also be needed 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 High Side of Weight Rests EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building In order to increase the size and strength of your mus cles you must push your muscles to a high percent age of their capacity You must also progressively increase the inte
13. nsity of your exercise so that your muscles will continually adapt and grow Each individ ual exercise can be tailored 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 sit up A set is a series of repetitions performed consec utively 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 Toning To tone your muscles you must push your muscles to a moderate percentage of their capacity Select a mod erate 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 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 Cross Training In the pursuit of a complete and well balanced fitness program many have found tha
14. ork 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 greatest benefits from exercising 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 each exercise A description of each exercise is also provided along with a list of the muscles affected Refer to the muscle chart on page 13 to find the loca tions 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 also important Exhale during the exertion stage of each repetition and inhale 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 11 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 ben
15. reference USER S MANUAL TABLE OF CONTENTS IMPORTANT PRECAUTIONS vy dLE e A erea a nent eee 3 BEFORE YOU BEGIN eae a aa Ge oat A Gta 4 PART IDENTIFICATION 5 ASSEMBLY Bac a Oe eee eda aed 6 ADJUSTING THE WEIGHT BENCH nee 10 EXERCISE GUIDELINES he a eh E 11 PART LIST avin ea pee le Gad aun OA 14 EXPLODED DRAWING ed eee e a Sal eed aa doe 15 ORDERING REPLACEMENT PARTS 0 000 auaa Back Cover EXPLODED DRAWING Model No WEBE14060 R0697A PART LIST Model WEBE14060 97 IMPORTANT PRECAUTIONS Pere SON ey Noc Aly WARNING To reduce the risk of serious injury read the following important precautions before 1 1 H Frame 24 3 1 Round Inner Cap using the weight bench 2 1 Frame 25 2 1 2 x 7 8 Metal Spacer 3 1 Stabiliser 26 9 3 4 Round Inner Cap 1 Read all instructions in this manual before 9 Keep hands and feet away from moving parts 4 1 Leg Lever 27 2 5 16 x 2 Carriage Bolt using the weight bench 5 2 Backrest Bracket 28 4 1 4 Nylon Locknut 10 Do not use a barbell longer than five feet 6 1 Backrest 29 2 1 1 2
16. t 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 give your body time to regenerate By combining weight training with aero bic 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 exercise program and to progress at your own pace If you experience pain or dizziness at any time whilst 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 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 w
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