USER`S MANUAL - Icon Heath & Fitness
Contents
1. four M8 Washers 12 and four M8 Nylon Locknuts 13 Do not tighten the Locknuts yet 2 Tap three 30mm Square Inner Caps 17 into the Front Leg 8 and the Stabiliser 31 Attach the Front Leg 8 to the Stabiliser 81 with two M8 x 40mm Carriage Bolts 29 and two M8 Nylon Locknuts 13 Note The indents around the holes on one side of the Stabiliser must be on the bottom Do not tighten the Locknuts yet e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed The following tools not included are required for assembly Two adjustable spanners One rubber mallet One standard screwdriver One Phillips screwdriver Lubricant such as grease or petroleum jelly and soapy water Assembly will be more convenient if you have a socket set a set of open end or closed end span ners or a set of ratchet spanners 3 Attach the Front Leg 8 to the Frame 2 with two M8 x 40mm Carriage Bolts 29 two M8 Washers 12 and two M8 Nylon Locknuts 13 Do not tighten the Locknuts yet Lubricate an M10 x 55mm Bolt 30 with grease Attach the Frame 2 to the upper set of holes in the bracket on the Crossbar 3 with the Bolt and an M10 Nylon Locknut 25 Do not overtighten the Locknut the Frame must be able to pivot easi ly Tighten the Adjustment Knob 23 into the Crossbar 3 and the Frame 2 Tap2. non abrasive detergent Do not use solvents ADJUSTING THE BACKREST The Backrest 6 can be used in a declined position a level position or three inclined positions To use the Backrest in a declined position remove the Support Rod 7 and lay the Backrest on the Crossbar 3 To use the Backrest 6 in a level position or an inclined position insert the Support Rod 7 through a set of holes in the Uprights 1 Rotate the Support Rod to the locked position so the locking pin is wrapped around the Upright Rest the Backrest on the Support Rod Locking Pin ASSEMBLY Make Things Easier for Yourself This manual is designed to ensure that the weight bench can be assembled successfully by anyone Most people find that by setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the following information and instructions e Assembly requires two people For help identifying small parts refer to the PART IDENTIFICATION CHART Tighten all parts as you assemble them unless instructed to do otherwise As you assemble the weight bench make sure all parts are oriented as shown in the drawings Before assembling the weight bench make sure that you have read and understand the information in the box above Tap two 38mm Square Inner Caps 16 into the bottom of each Upright 1 Attach the Crossbar 3 to the two Uprights 1 with four M8 x 55mm Bolts 14
3. 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 CHMDOVOZZSFALS TOMmMION gt Y 11 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 STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the weight used and 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 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles push them close to their maximum capacity Your mus cles will continually adapt and grow as you progres sively increase the intensity of your exercise You can adjust the intensity level of an individual exercise
4. a healthier cardiovascular system the WEIDER 214 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 questions after ASSEMBLED DIMENSIONS Height 116 cm 45 in Width 60 cm 24 in Depth 150 cm 59 in reading this manual please call our Customer Service Department at 08457 089 009 To help us assist you please note the product model number and serial number before calling The model number is WEEVBE35220 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 Weight Rest Barbell Hook Upright Backrest Warning Decal 2 Support Rod Folding Bracket Warning Decal 1 Leg Lever Weight Tube ATTACHING WEIGHTS To use the Leg Lever 4 slide the desired weights onto the weight tube on the Leg Lever Secure the weights with a Weight Clip 37 Do not place more than 22 kg 50 Ibs on the Leg Lever To use some weights the Weight Adapter 34 will need to be slid onto the weight tube A WARNING when using the Leg Lever 4 place a barbell with the same amount of weight on the weight rests to balance the bench STORING THE WEIGHT BENCH To store your weight bench remove the Adjustment Kno
5. in two ways 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 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 repetitions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of weight and increase the number of repeti tions 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 complet ing 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 Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program is e Plan weight training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as cycling or swimmin
6. sure that the support rod is inserted completely through the uprights and turned to the locked position If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down The decals shown below have been placed on the weight bench in the locations shown on page 4 If a decal is missing or illegible call our Customer Service Department to order a free replacement decal see the back cover of this manual Apply the replacement decal in the location shown e Misuse of this product may result in serious injury e Read user s manual and follow all warnings and operating instructions prior to use Do not allow children on or around machine e Replace label if damaged illegible or removed Decal 1 Keep hands and fingers clear of this area Decal 2 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 personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Thank you for selecting the WEIDER 214 weight bench The versatile WEIDER 214 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
7. CON Health amp Fitness Inc WEIDER 944 TABLE OF CONTENTS IMPORTANT PRECAUTIONS 0 0 0 0 ec ene 3 BEFORE YOU BEGIN wasasa doi aia tha wee eed wae POE Ae babe OP eee ed eee PRE E dee aes 4 ASSEMBLY anoe dan Gerais Botan inna oe w eta euro ueo ahh EST 5 ADJUSTMENTS 22i4iewa pave deat ea ee ei haa yee data ade haw es e A a Pele dada 8 EXERCISE GUIDELINES scisusceueas candied eetibees teeeaee tener eaeeetuttoo iene donee ad 10 ORDERING REPLACEMENT PARTS 00 000 cee teens Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the centre of this manual Remove the PART IDENTIFICATION CHART PART LIST EXPLODED DRAWING before beginning assembly WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 Rest for a short period of time after each set The ideal resting periods are e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning work out e Rest for 30 seconds after each set for 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 MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm
8. 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 Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Model No WEEVBE35220 Beeston Serial No Leeds LS11 8JG Write the serial number in the UK space above for future reference Tel Outside the UK 0 044 113 387 7133 Fax 0 044 113 387 7125 When ordering parts please be prepared to give the following information QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are e the KEY NUMBER and DESCRIPTION of the part s see the PART LIST and the EXPLODED DRAWING in missing or damaged parts the centre of this manual please call 08457 089 009 Or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS11 8JG UK e the MODEL NUMBER of the product WEEVBE35220 e the NAME of the product WEIDER 214 weight bench e the SERIAL NUMBER of the product see the front cover of this manual csuk iconeurope com A CAUTION Read all precautions and instruc tions in this manual before using _ Visit our website at this equipment Save this manual for future reference www i coneurope com Part No 200607 RO903A Printed in China 2003 I
9. b 23 from the bracket on the Crossbar 3 Lift the Front Leg 8 as far as it will go Reinsert the Adjustment Knob into the lower set of holes in the bracket on the Crossbar and tighten the Knob into the welded nut on the bracket The Adjustment Knob will prevent the bench from unfolding USING THE BARBELL HOOKS To change weights whilst your barbell not included is on the Uprights 1 secure the barbell by rotating the Barbell Hooks 32 33 over the barbell This will reduce the possibility of the barbell tipping whilst you are changing weights 11 Attach the Right Barbell Hook 32 to the right Upright 1 with an M8 Zinc Washer 35 and an M8 Zinc Nylon Locknut 36 Attach the Left Barbell Hook 33 to the left Upright 1 with an M8 Zinc Washer 35 and an M8 Zinc Nylon Locknut 36 12 Make sure that all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in ADJUSTMENTS starting on the next page ADJUSTMENTS 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 Refer to the accompanying exercise guide to see the correct form for several exercises Make sure all parts are properly tightened each time the weight bench is used Replace any worn parts immediately The weight bench can be cleaned with a damp cloth and a mild
10. g 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 devel op your heart and lungs 10 PERSONALISING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets completed is an individual matter It is important to avoid overdo ing it during the first few months of your exercise pro gram You should progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time while exercising stop immedi ately 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 pro gram 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 emphasising areas that you want to develop most To give balance and variety to your workouts vary the exercises from session to session Schedule your workouts for the time of day when
11. ighten the M6 x 38mm Screws 22 used in step 8 and the Nylon Locknuts 13 used in steps 1 3 Attach the Seat 11 to the brackets on the Frame 2 with four M6 x 16mm Screws 21 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 from the PART LIST in the centre of this manual 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 M10 x 137mm Bolt 28 M10 x 63mm Bolt 24 M6 Washer 20 M8 x 55mm Bolt 14 M8 Washer 12 35 M10 x 55mm Bolt 30 sa a ca M8 x 40mm Carriage Bolt 29 MMA Mo Waser 25 M6 x 38mm Screw 22 J N S A SS A M6 x 16mm Screw 21 M8 Nylon Locknut 13 36 M10 Nylon Locknut 25 REMOVE THIS PART IDENTIFICATION CHART PART LIST EXPLODED DRAWING SAVE THIS PART IDENTIFICATION CHART PART LIST EXPLODED DRAWING FOR FUTURE REFERENCE PART LIST Model No WEEVBE35220 Key No Qty 1 2 2 1 3 1 4 1 5 2 6 1 7 1 8 1 9 6 10 2 11 1 12 6 13 8 14 4 15 1 16 4 17 5 18 4 19 1 20 4 Description Upright Frame Crossbar Leg Lever Backrest Tube Backrest Support Rod Front Leg 19mm Round Inner Cap Pad Tube Seat M8 Washer M8 Nylon Locknut M8 x 55mm Bolt 25mm Round Angled Cap 38mm Square Inner Cap 30
12. mm Square Inner Cap Foam Pad 25mm Round Inner Cap M6 Washer Key No Qty DNA S manaa DRLUWwhMH COC KRU ND OW KH HK BR RK RO903A Description M6 x 16mm Screw M6 x 38mm Screw Adjustment Knob M10 x 68mm Bolt M10 Nylon Locknut M10 Washer 25mm Square Inner Cap M10 x 137mm Bolt M8 x 40mm Carriage Bolt M10 x 55mm Bolt Stabiliser Right Barbell Hook Left Barbell Hook Weight Adapter M8 Zinc Washer M8 Zinc Nylon Locknut Weight Clip User s Manual Exercise Guide Grease Pack Indicates a non illustrated part Specifications are subject to change without notice See the back cover for information on ordering replacement parts EXPLODED DRAWING Model No WEEVBE35220 RO903A
13. se the weight bench in any commercial rental or institutional setting 4 Use the weight bench only on a level surface Cover the floor beneath the weight bench to protect the floor 5 Make sure that all parts are properly tight ened each time the weight bench is used Replace any worn parts immediately 6 Keep children under the age of 12 and pets away from the weight bench at all times 7 Keep hands and feet away from moving parts 8 Always wear athletic shoes for foot protec tion while exercising 9 The weight bench is designed to support a maximum user weight of 135 kg 300 Ibs and a maximum total weight of 185 kg 410 Ibs Do not place more than 50 kg 110 Ibs including a barbell and weights on the weight rests Do not place more than 22 kg 50 Ibs on the leg lever Note The weight bench does not include a barbell or weights 10 Always make sure there is an equal amount of weight on each side of your barbell when you are using it 11 Do not use a barbell that is longer than 1 5m 5 ft with the weight bench 12 13 14 15 16 When adding or removing weights always keep some weight on both ends of the bar bell and secure the barbell with the barbell hooks to prevent the barbell from tipping When you are using the leg lever place a barbell with the same amount of weight on the weight rests to balance the bench When using the backrest in an inclined or level position make
14. two 30mm Square Inner Caps 17 into the ends of the Leg Lever 4 Tap a 25mm Round Inner Cap 19 into the indi cated end of the weight tube on the Leg Lever 4 Tap the 25mm Round Angled Cap 15 onto the other end of the weight tube Lubricate the M10 x 63mm Bolt 24 with grease Attach the Leg Lever 4 to the bracket on the Front Leg 8 with the Bolt and an M10 Nylon Locknut 25 Do not overtighten the Locknut the Leg Lever must be able to pivot easily 30 Lubricate 71 10 Tap two 19mm Round Inner Caps 9 into each Pad Tube 10 Slide the Pad Tubes into the holes in the Leg Lever 4 Slide two Foam Pads 18 onto each Pad Tube Tap two 25mm Square Inner Caps 27 into each Backrest Tube 5 Attach each Backrest Tube 5 to the Backrest 6 with two M6 x 38mm Screws 22 and two M6 Washers 20 Do not tighten the Screws yet Tap a 19mm Round Inner Cap 9 into each end of the Support Rod 7 Insert the Support Rod through a set of holes in the Uprights 1 Make sure that the locking pin is on the side shown Rotate the Support Rod to the locked position with the locking pin wrapped around the Upright Lubricate the M10 x 137mm Bolt 28 with grease Attach the Backrest Tubes 5 to the welded tube on the Frame 2 with the Bolt two M10 Washers 26 and an M10 Nylon Locknut 25 Do not overtighten the Locknut the Backrest Tubes must be able to pivot easily T
15. 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 Maintaining proper form is an essential part of an effective exercise program 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 On the exercise guide accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affected Refer to the muscle chart on page 11 to find the names 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 during the return stroke Never hold your breath IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 Read all instructions in this manual before using the weight bench Use the weight bench only as described in this manual 2 It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions 3 The weight bench is intended for home use only Do not u
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