USER`S MANUAL - Icon Heath & Fitness
Contents
1. Attach the Right Barbell Hook 50 to an Upright 1 with a Bright M8 Washer 47 and a Bright M8 Nylon Locknut 48 Attach the Left Barbell Hook 49 to the other side of the other Upright in the same manner Orient the two Uprights as shown 12 Hold the tabs on the Bushing 28 in the slots in the left Upright 1 Slide the Upright and Bushing into the left Upright Base 7 so that the tabs snap into the slots in the Upright Base Note Be careful not to pinch your fingers Align one of the adjustment holes in the Upright 1 with the hole in the Upright Base 7 Tighten an M10 x 62mm Adjustment Knob 30 into the holes Attach the right Upright 1 to the right Upright Base 7 in the same manner Note Always set both Uprights at the same height AWARNING Do not insert the M10 x 62mm Adjustment Knob 30 through the slot in the Upright 1 Adjustment Hole 13 Attach the Curl Pad 27 to the Curl Post 26 with two M6 x 16mm Bolts 15 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 See EXERCISE GUIDELINES on page 14 for important exercise information and refer to the accompanying exercise guide to see the correct form for several exercises Refer also to the exercise information accompanying your weight set for additional exercises Make sure all parts2. 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 Cross training is an efficient way to get a complete and well balanced fitness program An 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 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 14 PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets complet ed is an individual matter It is important to avoid overdoing it during the first few months of your exer cise program You should progress at your own pace and be sensitive to your body s signals If you experi ence pain or dizziness at any time while exercising
3. Uprights 1 at the same height Make sure the M10 x 62mm Adjustment Knobs 30 are fully tightened into the Upright Bases 7 and the Uprights USING THE BARBELL HOOKS To change weights while your barbell not included is on the Uprights 1 secure the barbell with the Barbell Hooks 50 49 not shown To do this rotate the Barbell Hooks over the barbell This will reduce the possibility of the barbell tipping while you are changing weights ATTACHING WEIGHTS TO THE LEG LEVER If you will be using 28mm weights not included first slide the Weight Tube Adaptors 53 onto the weight tube of the Leg Lever 4 To use the Leg Lever 4 slide the desired amount of weight not included onto the Weight Tube 41 Secure the weights with the Weight Clip 52 AWARNING Do not place more than 59 kg 130 Ibs on the Leg Lever 4 Weight 12 9 Orient the Seat 11 with the wide end on the side shown Attach the Seat to the Bench Frame 2 with four M6 x 16mm Bolts 15 10 Insert 19mm Round Inner Caps 9 into both ends of the three Pad Tubes 10 Slide the Pad Tubes into the holes in the Leg Lever 4 and the Front Leg 8 Slide two Foam Pads 22 onto each Pad Tube 11 Slide a Bushing 28 onto the bottom of each Upright 1 Be sure the tab is on the indicated side of the Bushing Press a 60mm x 50mm Bushing 31 into the bottom of each Upright and secure it with two M4 x 8mm Screws 34
4. stop immediately and begin cooling down Find out what is wrong before continuing Remember that ade quate 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 emphasizing 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 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 15 to find the names of the muscles The repetitions in each set shoul
5. M10 Nylon Locknut 19 Do not overtighten the Nylon Locknut the Bench Frame must be able to pivot easily Insert the Ring Pin 43 into the lower set of holes in the bracket on the Crossbar 3 Tighten the M10 x 57mm Adjustment Knob 33 into the Crossbar and Bench Frame 2 Tighten the M10 Nylon Locknuts 19 used in steps 1 3 Press three 45mm Square Inner Caps 21 into the Leg Lever 4 Slide the Weight Tube 41 through the Leg Lever 4 and secure it with an M8 x 57mm Bolt 39 two M8 Washers 38 a Small Spacer 37 and an M8 Nylon Locknut 13 Press a 25 4mm Round Inner Cap 23 into the indicated end of the Weight Tube 41 Press the 25 4mm Angled Cap 29 onto the other end of the Weight Tube 6 Lubricate an M10 x 70mm Bolt 18 Attach the Leg Lever 4 to the Front Leg 8 with the Bolt and an M10 Nylon Locknut 19 Do not over tighten the Nylon Locknut the Leg Lever must be able to pivot easily 7 Identify the Right and Left Backrest Frames 5 42 by the position of the adjustment tubes and orient them as shown Tap two 25 4mm Square Inner Caps 12 into the ends of each Backrest Frame Tap a 25mm x 50mm Inner Cap 36 into the bottom of each adjustment tube Orient the Backrest 6 with the wide end on the side shown Attach the Backrest to the Right and Left Backrest Frames 5 42 with four M6 x 38mm Bolts 16 and four M6 Washers 25 Do not tighten
6. Stabilisers 45 Welded Nut Attach an Upright Base 7 to a Stabiliser 45 with four M10 x 80mm Bolts 35 two Joint Plates 20 and four M10 Nylon Locknuts 19 Do not tighten the Nylon Locknuts yet Note The welded nut on the Upright Base must be on the side shown Attach an Upright Base 7 to the other Stabiliser 45 in the same manner XSKCHMDOVOZEFALS TOMmMIOD gt 6 15 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 muscles will continually adapt and grow as you pro gressively increase the intensity of your exercise You can adjust the intensity level of an individual exercise 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 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
7. x 50mm Inner Cap User s Manual Exercise Guide Grease Pack Note 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 18 IMPORTANT PRECAUTIONS A WARN l NG To reduce the risk of serious injury read the following important precau tions before using the weight bench ie 10 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 Make sure that all parts are properly tight ened 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 whilst exercising The weight bench is designed to support a maximum user weight of 136 kg 300 Ibs Do not place more than 95 kg 210 Ibs including a barbell and weights on the weight rests Do not place more than 59 kg 130 Ibs on the
8. N 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 PRO 445 weight bench The versatile WEIDER PRO 445 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 mus cle size and strength or a healthier cardiovascular system the WEIDER PRO 445 will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER PRO 445 weight bench If you Backrest Curl Pad Leg Lever Weight Tube Seat 3 p ONN VE T MONDAY Date have additional questions please call our Customer Service Department at 08457 089 009 To help us assist you please mention the product model number and serial number when calling The model number is WEEVBE3295 0 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 labeled Barbell Hook TUESDAY Date i WEDNESDAY Weight Rest Date i Upright Folding Bracket amp Anchor Hole THURSDAY Date i i Use the anchor holes to secure the weight bench in a fixed position if desired FRIDAY Date AEROBIC EXE
9. 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 Beeston Leeds LS118JG UK Tel 08457 089 009 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 e The MODEL NUMBER of the product WEEVBE3295 0 e The NAME of the product WEIDER PRO 445 weight bench e The SERIAL NUMBER of the product see the front cover of this manual e The KEY NUMBER and DESCRIPTION of the part s see the PART LIST and the EXPLODED DRAWING on pages 18 and 19 Part No 227055 RO505A Printed in China 2005 ICON IP Inc WEIDER i ii O Model No WEEVBE3295 0 Serial No Write the serial number in the space above for reference USER S MANUAL QUESTIONS As a manufacturer we are committed to providing com plete customer satisfaction If you have questions or if there are missing or damaged parts please call 08457 089 009 Or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK email csuk iconeurope com Class HC Fitness Product A CAUTION Read all precautions and instruc tions in this manual before using this equipmen
10. RCISE EXERCISE weem STs mers AEROBIC EXERCISE Make photocopies of this page for scheduling and recording your workouts 17 MONDAY Date 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 on page 18 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 80mm Bolt 35 M6 Washer 25 TUESDAY AEROBIC EXERCISE Date I I M10 x 75mm Bolt 51 WEDNESDAY EXERCISE WEIGHT SETS REPS I SSS M8 Washer 38 47 ee M103 x 70mm Bon 18 S O E ee M8 x 57mm Bolt 39 OOOO S O z o O M10 Washer 24 THURSDAY AEROBIC EXERCISE M10 x 52mm Carriage Bolt 54 Date tt A FRIDAY M6 x 38mm Bolt 16 M8 Nylon Locknut 13 48 Date I I D M6 x 16mm Bolt 15 O H M4 x 8mm Screw 34 M10 Nylon Locknut 19 Make photocopies of this page for scheduling and recording your workouts 16 5 Rest for a short period of time after each set The ideal slowly as you stretch and do not bounce Ease into ASSEM B LY resting periods are each stretch gradually and go only as far as you can e Rest for three minutes after each set for a muscle without strain Stretching at the end of each workout is b
11. are properly tightened each time you use the weight bench Replace any worn parts immediate ly 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 decline position a flat position or two incline positions To use the 14 Make sure that all the bolts and nylon locknuts are properly tightened before you use the weight Backrest in the decline position remove the bench The use of all remaining parts will be explained in ADJUSTMENTS starting on the following page Adjustment Pin 32 and lay the Backrest on the M10 x 57mm Adjustment Knob not shown To use the Backrest 6 in the flat position lift the Backrest and insert the Adjustment Pin 32 through the top set of holes in the adjustment tubes and the Bench Frame 2 To use the Backrest 6 in an incline position lift the Backrest and insert the Adjustment Pin 32 through one of the bottom two sets of holes in the adjustment tubes and the Bench Frame 2 AWARNING When using the Adjustment Backrest 6 in an incline or flat position make Tubes sure that the Adjustment Pin 32 is inserted completely through both adjustment tubes and the Bench Frame 2 ATTACHING THE CURL PAD For some exercises the Curl Pad 27 must be attached to the bench Remove the 50mm Square Inner Cap 40 from the Front Leg 8 Insert the Curl Post 26 into the Fr
12. d 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 Orient the Crossbar 3 as shown Attach the Crossbar to the left Upright Base 7 with four M10 x 80mm Bolts 35 two Joint Plates 20 and four M10 Nylon Locknuts 19 Do not tight en the Nylon Locknuts yet Note If the Upright not shown has been preassembled lift it out of the way of the bolts going through the Upright Base Attach the Crossbar to the right Upright Base not shown in the same manner Press a 50mm Square Inner Cap 40 halfway into the top of the Front Leg 8 Press two 40mm x 50mm Inner Caps 55 into the Front Leg Stabiliser 44 Orient the Stabiliser 44 with the indents around the holes on the bottom Attach the Front Leg Stabiliser to the Front Leg 8 with two M10 x 52mm Carriage Bolts 54 and two M10 Nylon Locknuts 19 Do not tighten the Nylon Locknuts yet with two M10 x 70mm Bolts 18 the Support Plate 14 and two M10 Nylon Locknuts 19 Do not tighten the Nylon Locknuts yet Attach the Front Leg 8 to the Bench Frame 2 Indents Ti 4 Lubricate an M10 x 75mm Bolt 51 Attach the Bench Frame 2 to the upper set of holes in the bracket on the Crossbar 3 with the Bolt two M10 Washers 24 and an
13. leg lever Note The weight bench does not include a barbell or weights Do not use a barbell that is longer than 1 5 m 5 ft with the weight bench 11 12 13 14 15 16 17 18 Always make sure there is an equal amount of weight on each side of your barbell when you are using it When adding or removing weights always keep some weight on both ends of the barbell and prevent the barbell from tipping When you are changing weights always secure the barbell with the barbell hooks to help prevent it from falling off the bench Always adjust the uprights to the same height before exercising When performing bench press exercises always have a partner stand behind you to catch the barbell if you cannot complete a repetition When using the backrest in an inclined posi tion make sure that the adjustment pin is inserted completely through both adjustment tubes When you are using the leg lever place a barbell with the same amount of weight on the weight rests to balance the bench Always remove the curl post from the front leg before performing leg curl or leg exten sion exercises If you feel pain or dizziness whilst exercis ing stop immediately and begin cooling down AWARNING 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 ICO
14. ns prior to use Do not allow children on or around machine Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON IP Inc 2 19 EXPLODED DRAWING Model No WEEVBE3295 0 RO505A PART LIST Model No WEEVBE3295 0 Key No Qty Description 1 2 Upright 2 1 Bench Frame 3 1 Crossbar 4 1 Leg Lever 5 1 Right Backrest Frame 6 1 Backrest 7 2 Upright Base 8 1 Front Leg 9 6 19mm Round Inner Cap 10 3 Pad Tube 11 1 Seat 12 4 25 4mm Square Inner Cap 13 1 M8 Nylon Locknut 14 1 Support Plate 15 6 M6 x 16mm Bolt 16 4 M6 x 38mm Bolt 17 1 M10 x 175mm Bolt 18 3 M10 x 70mm Bolt 19 23 M10 Nylon Locknut 20 8 Joint Plate 21 3 45mm Square Inner Cap 22 6 Foam Pad 23 1 25 4mm Round Inner Cap 24 4 M10 Washer 25 4 M6 Washer 26 1 Curl Post 27 1 Curl Pad 28 2 Bushing 29 1 25 4mm Angled Cap Key No Qty 30 31 32 33 34 AM NP O a S R0505A Description M10 x 62mm Adjustment Knob 60mm x 50mm Bushing Adjustment Pin M10 x 57mm Adjustment Knob M4 x 8mm Screw M10 x 80mm Bolt 25mm x 50mm Inner Cap Small Spacer M8 Washer M8 x 57mm Bolt 50mm Square Inner Cap Weight Tube Left Backrest Frame Ring Pin Front Leg Stabiliser Stabiliser 60mm Square Inner Cap Bright M8 Washer Bright M8 Nylon Locknut Left Barbell Hook Right Barbell Hook M10 x 75mm Bolt Weight Clip Plastic Sleeve M10 x 52mm Carriage Bolt 40mm
15. ont Leg Tighten the M10 x 57mm Adjustment Knob 33 into the Front Leg and the Curl Post AWARNING When the Curl Pad 27 is not in use replace the 50mm Square Inner Cap 40 Store the Curl Pad away from the bench so it will not interfere with other exercises 10
16. ove cise a regular and enjoyable part of your everyday life e Assembly requires two persons o one Phillips screwdriver lt e For help identifying small parts use the PART MUSCLE CHART IDENTIFICATION CHART on page 5 lubricant such as grease or petroleum jelly and soapy water 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 Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior 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 e Tighten all parts as you assemble them unless instructed to do otherwise Assembly will be more convenient if you have a socket set a set of open end or closed end span e As you assemble the weight bench make sure all ners or a set of ratchet spanners parts are oriented as shown in the drawings 1 Before assembling the weight bench make sure that you have read and understand the lt lt Welded Nut information in the box above Press four 60mm Square Inner Caps 46 into the ends of the two
17. t Save this manual for future reference Visit our website at www iconeurope com TABLE OF CONTENTS WARNING DECAL PLACEMENT ie 2cestecetan vane tiesa ima beetle tee miai Ead ies wada aa aia ay be 2 IMPORTANT PRECAUTIONS 5c actanee wien cae eee was Gees SOA E SE AER went wee eR eal aos 3 BEFORE YOU BEGIN vic cuisine ered ener Oona bee hog eb Oakey eee eT aed ees bE wel E 4 PART IDENTIFICATION CHART svesc chosteeviad bol whede a Meee Gao heed asl eae weg hae leew ea 5 ASSEMBLY s esta nange gipa nipe eaten aai Sunde bee dp Ra eee hee eed Gad Oh OOS eae be 6 ADJUSTMENTS scatter ee toske amp toned aoe tae haan Med eine ee hae wie w eles Raa 11 EXERCISE GUIDELINES sic fi odes erg e Go we EUs EOE Coe ee be PE eed ees wed eee 14 PARTEIST scene aseptic ton tecand dues bikie e Sapa ved herd cial atau cit h lscurety h Gah eg ee Read dee Sd wa ain E Gara wale 18 EXPLODED DRAWING 4 200 622440026 0a4 Ver bareendewheieeddeb ne sya ea eho ao bal Goa Ea oo 19 ORDERING REPLACEMENT PARTS 0 0000 c cece eee teeta Back Cover WARNING DECAL PLACEMENT The decals shown here have been placed on the weight bench If a decal is missing or illegible please call our Customer Service Department at 08457 089 009 to order a free replacement decal Apply the decal in the indicated location Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instructio
18. the Bolts yet 8 Lubricate the M10 x 175mm Bolt 17 Attach the Backrest Frames 5 42 to the Bench Frame 2 with the Bolt two M10 Washers 24 and an M10 Nylon Locknut 19 Do not overtighten the Nylon Locknut the Backrest 6 must be able to pivot easily Secure the Backrest 6 to the Bench Frame 2 by inserting the Adjustment Pin 32 through the tube in the Bench Frame and a set of holes in the adjustment tubes Make sure that the Adjustment Pin is completely inserted through both adjustment tubes Tighten the four M6 x 38mm Bolts 16 used in step 7 Adjustment Tubes STORING THE WEIGHT BENCH To store your weight bench remove the M10 x 57mm Adjustment Knob 33 and the Ring Pin 43 from the Crossbar 3 Lift the Front Leg 8 as far as it will go Reinsert the Ring Pin into the bracket on the Crossbar the Ring Pin will prevent the bench from unfolding Note The Backrest 6 must be adjusted to one of the incline positions see ADJUSTING THE BACKREST on page 11 A CAUTION o toid the weight bench the holes in the Stabilisers 45 must be at least 50 cm 20 in from the wall 13 ADJUSTING THE UPRIGHTS To adjust the Uprights 1 unscrew the M10 x 62mm Adjustment Knobs 30 and slide the Uprights to the desired position Re tighten the Adjustment Knobs into the Upright Bases 7 and the Uprights AWARNING Always set both
19. uilding workout an effective way to increase flexibility f e Rest for one minute after each set for a toning work e Place all parts in a cleared area and remove the out STAYING MOTIVATED Make Things Easier for Yourself packing materials Do not dispose of the packing e Rest for 30 seconds after each set for a weight loss TS RAKUAl ia desianedito n Rating materials until assembly is completed workout For motivation keep a record of each workout The i g Plan to spend the first couple of weeks familiarizing charts on pages 16 and 17 of this manual can be pho weight bench can be assembled successfully The following tools not included are required i i i F yourself with the equipment and learning the proper tocopied and used to schedule and record your work by anyone Most people find that by setting for assembly 4 5 form for each exercise outs List the date the exercises performed the aside plenty of time assembly will go smoothly ai e two adjustable spanners N weight used and the numbers of sets and repetitions oa COOLING DOWN completed Record your weight and key body mea Before beginning assembly carefully read the e one rubber mallet surements at the end of every month Remember the following information and instructions LJ End each workout with 5 to 10 minutes of stretching key to achieving the greatest results is to make exer one standard screwdriver Include stretches for both your arms and legs M
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