USER`S MANUAL - Icon Heath & Fitness
Contents
1. 2 Bolt 6 a 5 16 x 3 8 Spacer 22 two 5 16 Washers 23 and a 5 16 Nylon Locknut 7 Press a 1 Round Inner Cap 24 into the indicated end of the Weight Tube 21 Press a 1 Angle Cap 25 onto the indicated end of the Weight Tube Slide a Weight Stop 26 onto the Weight Tube Press a 1 1 2 Square Cap 4 into each end of the Leg Lever 27 Lubricate the 3 8 x 2 1 2 Bolt 28 with petroleum jelly or another type of grease Attach the Leg Lever 27 to the bracket D on the Leg Lift Tube 18 with the 3 8 x 2 1 2 Bolt 28 and the 3 8 Nylon Locknut 29 Insert the Large Adjustment Clip 20 through the indi cated hole in the Leg Lift Tube 18 and lock it in place around the Leg Lever 27 Insert a Pad Tube 30 into the lower hole in the Leg Lever 27 as shown Slide a Large Foam Pad 31 onto each end of the Pad Tube Insert a Pad Tube 30 into the upper hole in the Leg Lever 27 as shown Slide a Large Foam Pad 31 onto each end of the Pad Tube Insert a Pad Tube 30 into the hole in the Leg Lift Tube 18 as shown Slide a Small Foam Pad 32 onto each end of the Pad Tube 10 Attach the Backrest Brackets 11 to the Backrest 10 with three of the 1 4 x 5 8 Screws 9 Adjusting the Weight Bench Make sure the Backrest Brackets 11 are oriented This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 11 for impo2. 17 1 1 2 Square Inner Cap 4 TUESDAY Date l l 1 4 x 5 8 Screw 9 e l WEDNESDAY 1 Round Inner Cap 24 Date REPS a ep a ee eee E C a E E S e E C E a C a P po a a E a E S E C es E ANNI 5 16 x 2 Carriage Bolt 33 O CMM O 516 x9 Spc 5 16 x 2 1 4 Screw 36 an E YN 7 gt 5 16 Nylon Locknut 7 E sEROEe BEREEE 5 16 x 2 Bolt 6 os i O moa EXERCISE f e s Muy me E T e 5 16 x 2 1 4 Bolt 1 WAY 3 8 x 2 1 2 Bolt 28 gt 5 16 Washer 23 Ob 3 8 Nylon Locknut 29 Make photocopies of this page for scheduling and recording your workouts 13 You should rest for a short period of time after each set The ideal resting periods are e Rest three minutes after each set for a muscle build ing workout e Rest one minute after each set for a toning workout e Rest 30 seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing 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 and do not bounce Ease into each stretch gradually and go only as far as you can MUSCLE CHART Sternomastoid neck Pe
3. E on the Bench Frame 8 with two 1 4 x 5 8 Screws 9 ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 27 slide the desired amount of weight not included onto the Weight Tube 21 WARNING Do not place more than 125 pounds on the leg lever 13 Make sure all parts are properly tightened before you use the weight bench The use of all remaining ADJUSTING THE HEIGHT OF THE LEG LEVER parts will be explained in Adjusting the Weight Bench on page 9 To adjust the height of the Leg Lever 27 remove the Large Adjustment Clip 20 Slide the Leg Lift Tube 18 to the desired position and re insert the Large Adjustment Clip
4. Ordering Replacement Parts To 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 Time excluding holidays To help us assist you please be pre pared to give the following information 1 The MODEL NUMBER of the product WLBE20080 2 The NAME of the product WESLO 2008 Folding Bench ao The SERIAL NUMBER of the product see the front cover of this manual A The KEY NUMBER and DESCRIPTION of the part s see the PART LIST and EXPLODED DRAWING on pages 14 and 15 Limited Warranty ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and mate rial under normal use and service conditions for a period of ninety 90 days from the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing or repairing at ICON s option the product at one of its authorized service centers All products for which war ranty claim is made must be received by ICON at one of its authorized service centers with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase All returns must be pre autho rized by ICON This warranty does not extend to any product or damage to a product caused by or attribut able to freight damage abuse misuse improper or abnormal usage or repairs not provided by a
5. ctoralis 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 Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf s lt CHMDONOZEr AY TOMMoOOD gt 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 The chart on the following page can be photocopied and used to schedule and record your workouts List the date the exercises performed the weight plus the 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 Before beginning assembly read the following information and instructions carefully Make Things Easier for Yourself Everything in this manual is designed to ensure that the assembly of our products can be complet ed successfully by anyone However it is impor tant to r
6. d the bracket C on the Bench Frame 8 and secure it with a Locking Knob 34 Insert a Small Locking Clip 16 into the indicated hole Attach the Left Barbell Hook 14 to the left upright with a 5 16 Nylon Locknut 7 Attach the Right Barbell Hook 38 to the right upright with a 5 16 Nylon Locknut 7 o Upright RY THE FOUR BASIC TYPES OF WORKOUTS Muscle Building The only way to increase the size and strength of your muscles is to push them close to their maximum capacity When you progressively increase the inten sity of your exercise your muscles will continually adapt and grow You can tailor the individual exercise to the proper intensity level in two ways e by changing the amount of weight used e by changing the number of repetitions or sets per formed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions The proper amount of weight for each exercise obvi ously depends upon the individual user You must gauge your limits and select the amount of weight that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repeti tions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a moderate percentage of their capacity Select a mod erate amoun
7. e 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 during the return stroke Never hold your breath FOLDING AND STORING THE BENCH To fold the weight bench for storage remove your barbell not included and any weights not included from the uprights or Leg Lever Refer to the upper drawing Remove the Leg Lever 27 from the Front Leg Remove the two Locking Knobs 34 and the two Small Locking Clips 16 Remove the Adjustment Tube 12 and lower the Backrest 10 Lift up the Front Leg 37 and fold the Bench Frame 8 to a vertical position Insert the Adjustment Tube 12 into the upper set of holes in the uprights Note The Adjustment Tube must be between the Backrest and the Bench Frame LOCKING THE BARBELL To change weights while your barbell not included is on the uprights secure your barbell with the Barbell Hooks Barbell 14 This will reduce the possibility of the barbell tipping while you are changing weights Always place the same amount of weight on both sides of the barbell o Q 10 Insert a 1 Inner Cap 17 into the top of the Leg Lift Tube 18 Press a Leg Lift Bushing 19 onto the top of the Front Leg 37 Insert the Leg Lift Tube 18 into the Front Leg 37 Attach the Weight Tube 21 to the Leg Lever 27 with a 5 16 x
8. ecognize that your new equipment is a sophisticated product with many small parts and consequently the assembly process will take time Most people find that by setting aside plenty of time and by deciding to make the task enjoy able assembly will go smoothly e Assembly requires two people 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 Before assembling this product make sure you have read and understand the information in the box above Press a 1 1 2 Square Inner Cap 4 into each end of the Base 3 Insert the 5 16 x 2 1 4 Screws 36 up through the indicated holes in the Base 3 Place a U Bracket 2 on each Screw and hand tighten the Screws Do not fully tighten the Screws yet Make sure the U Brackets are oriented as shown in the draw ing Place the H Frame 5 over the two U Brackets 2 on the Base 3 Make sure the H Frame is oriented as shown in the drawing Insert a 5 16 x 2 Bolt 6 through the holes in the H Frame and the U Bracket on both sides Tighten a 5 16 Nylon Locknut 7 onto each Bolt Fully tight en the Screws and Nylon Locknuts used in steps 1 and 2 now Assembly e For help identifying the small parts use the PART IDENTIFICATION CHART on page 4 e A
9. he upright Always wear athletic shoes for foot protec 13 If you feel pain or dizziness at any time while tion while exercising exercising stop immediately and begin cool ing down 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 Exploded Drawing Model No WLBE20080 R0998A Part List Model No WLBE20080 R0998A Qty Key No OONDOABRWND PO NM H AH X N HH aD KH CX NW HH ONN Description 5 16 x 2 1 4 Bolt U Bracket Base 1 1 2 Square Inner Cap H Frame 5 16 x 2 Bolt 5 16 Nylon Locknut Bench Frame 1 4 x 5 8 Screw Backrest Backrest Bracket Adjustment Tube Seat Left Barbell Hook 1 2 Round Inner Cap Small Locking Clip 1 Inner Cap Leg Lift Tube Leg Lift Bushing Large Adjustment Clip Key No Qty a oO ONMNMNM AW lt H HH HH Aa ND H Description Weight Tube 5 16 x 3 8 Spacer 5 16 Washer 1 Round Inner Cap 1 Angle Cap Weight Stop Leg Lever 3 8 x 2 1 2 Bolt 3 8 Nylon Locknut Pad Tube Large Foam Pad Small Foam Pad 5 16 x 2 Carriage Bolt Locking Knob 5 8 Round Inne
10. n ICON authorized service center products used for commercial or rental purposes or products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in connection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal installation or other consequential dam ages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or consequen tial damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of mer chantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 WESLO is a registered trademark of ICON Health amp Fitness Inc Part No 149248 H02609 C RO998A Printed in USA 1998 ICON Health amp Fitness Inc Model No WLBE20080 QUESTIONS As a man
11. r exactly as shown in the drawing To do this take J H tant information on how to get the most benefit from your exercise program note that the threaded nuts in the Backrest 10 are closer to the edge on one end The round Inspect and tighten all parts each time you use the weight bench Replace any worn parts immediately The holes in the Backrest Brackets must be pointed weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents towards this end of the Backrest so they extend 11 beyond the Backrest itself ADJUSTING THE BACKREST Do not tighten the three Screws 9 yet EA The Backrest 10 can be set to four different positions a ef Round Holes level position and three inclined positions To change the position of the Backrest 10 move the Adjustment Tube 12 to a different set of adjustment holes in the uprights 11 Insert the Adjustment Tube 12 into the middle set of adjustment holes on the uprights Place one end of the Backrest 10 on the Adjustment Tube 12 and slide the Backrest Bracket 11 that is attached with two screws onto the welded pin on the Bench Frame 8 Swing the other Backrest Bracket 11 into place over the welded pin on the Bench Frame 8 Fasten the Backrest Bracket to the Backrest 10 with the remaining 1 4 x 5 8 Screw 9 Tighten all four Screws holding the Backrest in place 12 Attach the Seat 13 to the bracket
12. r Cap 5 16 x 2 1 4 Screws Front Leg Right Barbell Hook User s Manual 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 14 Before You Begin Thank you for selecting the versatile WESLO 20080 Folding Bench The WESLO 20080 is designed to help you develop every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascular system the WESLO 20080 will help you to achieve the results you want For your benefit read this manual carefully before using the WESLO 20080 Folding Bench If you have additional questions please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number before calling The model number is WESLO 20080 Please use the drawing below to familiarize your self with the major parts and how they fit together Upright Backrest Leg Lever R Weight Tube Barbell Hook Adjustment Tube Locking Knob EXERCISE WEIGHT SETS REPS Part Identification Chart Model No WLBE20080 ro998a MONDAY i a Pa S a Y a J C J H ji 1 Inner Cap
13. ry read the following important a precautions before using the weight bench Read all instructions in this manual before 8 Do not use a barbell not included longer using the weight bench Use the weight than five feet with this weight bench bench only as described in this manual 9 Keep hands and feet away from moving parts It is the responsibility of the owner to ensure that all users of the weight bench are ade 10 When you are using a barbell not included quately informed of all precautions always make sure there is an equal amount of weight on each side The weight bench is intended for home use only Do not use the weight bench in any 11 The weight bench is designed to support a commercial rental or institutional setting maximum of 300 pounds including the user a barbell and weights Do not place more Use the weight bench only on a level surface than 110 pounds including a barbell and Cover the floor beneath the weight bench for weights on the weight rests Do not place protection more than 125 pounds on the leg lever Do not place more than 30 pounds on each but Inspect and tighten all parts each time you terfly arm use the weight bench Replace any worn parts immediately 12 When using the backrest in an inclined posi tion make sure the adjustment tube is fully Keep children under the age of 12 and pets inserted into the uprights and that the lock away from the weight bench at all times ing pin is in position around t
14. s you assemble the weight bench make sure all parts are oriented as shown in the drawings The following tools not included are required for assembly Two 2 adjustable wrenches One 1 rubber mallet One 1 standard screwdriver One 1 phillips screwdriver Lubricant such as grease or petroleum jelly plus 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 Press a 1 1 2 Square Inner Cap 4 into each end of the stabilizer on the Front Leg 37 Attach the Bench Frame 8 to the bracket A on the Front Leg 37 by inserting a 5 16 x 2 1 4 Bolt 1 through the bracket and the Bench Frame Hand tighten a 5 16 Nylon Locknut 7 onto the Bolt Do not overtighten the Nylon Locknut you must be able to pivot the Front Leg Insert a 5 16 x 2 Carriage Bolt 33 through the Bench Frame 8 and bracket A and secure it with a Locking Knob 34 Insert a Small Locking Clip 16 into the indicated hole Attach the Bench Frame 8 to the bracket B on the crossbar of the H Frame 5 by inserting a 5 16 x 2 1 4 Bolt 1 through the bracket and the Bench Frame 8 Hand tighten a 5 16 Nylon Locknut 7 onto the Bolt Do not overtighten the Nylon Locknut you must be able to pivot the Bench Frame Insert a 5 16 x 2 Carriage Bolt 33 through the crossbar an
15. sig nals If you experience pain or dizziness at any time while exercising stop immediately and begin cooling down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important factors in any exercise program WARMING UP Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Warming up prepares your body for more strenuous exercise by increasing circulation raising your body temperature and deliver ing 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 session to session 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 You will gain the greatest benefits from exercising by maintaining proper form This requires 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 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 stag
16. t 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 Many people desire a complete and well balanced fit ness program and cross training is a very efficient way to accomplish this One example of a balanced program is e Plan weight training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as cycling running or swimming on Tuesday and Thursday e Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of weight training and aerobic exer cise will reshape and strengthen your body plus develop your heart and lungs 11 Exercise Guidelines PERSONALIZING YOUR EXERCISE PROGRAM Specifying the exact length of time for each workout as well as the number of repetitions or sets for each exercise is a highly individual matter It is very impor tant to avoid overdoing it during the first few months of your exercise program You should progress at your own pace and be sensitive to your body s
17. ufacturer we are committed to providing com plete customer satisfaction If you have questions or if there are missing or damaged parts we will guarantee complete sat isfaction through direct assis tance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our customer hot line will provide immediate assistance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference USER S MANUAL PATENT PENDING LEL RIR CLE Important Precaution eeens pe a aaae a EE ee 2 Before You Begin eraa todas iw eee faceted ena dd aii eaten aa a eee aaa 3 Part Identification Chart 0 0 0 0 tees 4 ASSOMDIY nc 46208 ne eee ees 2 be ee ee eee ee ee EE ee A 5 Adjusting the Weight Bench lt resas iir ee ee 9 Exercise Guidelines 0 0 0 0 ccc ete 11 PANO WISE E G aaash eaters Same teas Lleol pct nate r ie oles atid EEEE E E e Me ame ting wegen 14 Exploded Drawing eccess a oeeie aie HSA Wade cata Soe ee ab ack IRI ea ainda E a aaa ed 15 Ordering Replacement Parts 00 0c cee eee eee Back Cover Limited Warranty ersi serio ti einred a eee Back Cover Important Precautions W A R N N G a To reduce the risk of serious inju
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