USER`S MANUAL - Icon Heath & Fitness
Contents
1. 3 Press 1 1 2 Square Inner 4 into each end of the stabilizer on the Front Leg 37 Attach the Bench Frame 8 to the bracket on the Front Leg 37 with a 5 16 x 2 1 4 Bolt 1 anda 5 16 Nylon Locknut 7 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 tighten a Locking Knob 34 onto the Carriage Bolt Insert a Small Locking Clip 16 into the indicated hole Attach the Bench Frame 8 to the bracket on the crossbar of the H Frame 5 with a 5 16 x 2 1 4 Bolt 1 and a 5 16 Nylon Locknut 7 Do not over tighten the Nylon Locknut you must be able to pivot the Bench Frame Insert a 5 16 x 2 Carriage Bolt 33 down through the crossbar of the H Frame 5 and the tab on the Bench Frame 8 Tighten a Locking Knob 34 into the Carriage Bolt Insert a Small Locking Clip 16 into the indicated hole Attach the Left Barbell Hook 14 to the left side of the 5 with a 5 16 Nylon Locknut 7 Attach the Right Barbell Hook 38 to the right side with a 5 16 Nylon Locknut 7 _ Upright RS Exercise Guidelines 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 pro2. USER S MANUAL www weslo com new products prizes fitness tips and much more Important Precautions TER ROC Rl RRR Roa e ab 2 Before You Begin deh 3 Part Identification Chart 22 4 Etre RR E EX RP dk EE ee Pee eee eee EEE eee 4 AsSembly Seabee eee wha dase Ga REESE Re cada ae ead on way ae ea ae 5 Adjusting the Weight Bench 9 Exercise Guidelines sss e082 eh baa Ra PaE Cee eee eee eee 3 REG OE RE S 11 Pam 81 pana eat dag he ewe eels ka ae malaga G4 beh ee EE ETE eee eRe ed ed a he 14 Exploded Drawing aee Rex ew EG E Cag dees dae e ann ead aaah eee eee RE XESu dE 15 How to Order Replacement Parts Back Cover Important Precautions A WARNING To reduce the risk of serious injury read the following important pre cautions before using the weight bench Read all instructions in this manual before 8 Keep hands and feet away from moving parts using the weight bench Use the weight bench only as described in this manual 9 Do not use a barbell not included that is longer than five feet with the weight bench It is the responsibility of the owner to ensure that all users of the we
3. 5 16 x 2 1 4 Screw 36 ps 1144 QW B 5 16 Washer 23 2111 5 16 x 2 Bolt 6 THURSDAY AEROBIC EXERCISE c Date HR NN 16 Nylon Locknut 7 FRIDAY EXERCISE sers YY O UE ee Sl Make photocopies of this page for scheduling and recording your workouts 4 13 Rest for a short period of time after each set The ideal resting periods are Rest for three minutes after each set for a muscle building workout Rest for one minute after each set for a toning work out Rest for 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 MUSCLE CHART 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 b
4. Screw 9 Tighten all four Screws in the Backrest 12 Attach the Seat 13 to the bracket on the Bench Frame 8 with two 1 4 x 5 8 Screws 9 13 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 on page 9 Adjusting the Weight Bench This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 11 for impor tant information on how to get the most benefit from your exercise program 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 10 can be set at a level position or any of three inclined positions To change the position of the Backrest 10 move the Adjustment Tube 12 to a differ ent set of adjustment holes in the 5 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 WARN ING Do not place more than 125 pounds on the leg lever ADJUSTING THE HEIGHT OF THE LEG LEVER 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 Adjustmen
5. a very efficient way to accomplish this One example of a balanced program is Plan weight training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as cycling or swimming on Tuesday and Thursday 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 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 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
6. assembly is completed Tighten all parts as you assemble them unless instructed to do otherwise Before assembling the weight bench make sure that you have read and understand the informa tion 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 Finger tighten the Screws into the U Brackets 2 as shown Do not tighten the Screws yet Make sure that the U Brackets are turned as shown Slide the H Frame 5 over the two U Brackets 2 Make sure that the H Frame is turned as shown Insert 5 16 x 2 Bolts 6 through the indicated holes in the 5 and the U Brackets 2 Tighten a 5 16 Nylon Locknut 7 onto each Bolt Fully tighten the 5 16 x 2 1 4 Screws 36 used in step 1 Assembly For help identifying small parts use the PART IDENTIFICATION CHART on page 4 As you assemble the weight bench make sure that all parts are oriented as shown The following tools not included may be required for assembly Two 2 adjustable spanners One 1 rubber mallet 1 standard screwdriver 1 phillips screwdriver lt Lubricant such as grease or petroleum jelly plus soapy water Assembly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches
7. 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 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 FOLDING AND STORING THE WEIGHT BENCH To fold the weight bench for storage first remove your barbell not included and any weights from the weight rests or the Leg Lever 27 Next remove the Leg Lever 27 from the Front Leg 37 Remove the two Locking Knobs 34 and the two Small Locking Clips 16 Remove the Adjustment Tube 12 and lower the Backrest 10 Lift
8. 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 5 Note The Adjustment Tube must be between the Backrest 10 and the Bench Frame 8 LOCKING THE BARBELL To change weights while your barbell not included is on the uprights secure your barbell with the Barbell Hooks 14 38 This will reduce the possibility of the barbell tip ping while you are changing weights Always place the same amount of weight on both sides of the barbell 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 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 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 on the Leg Lift Tube 18 with the 3 8 x 2 1 2 Bolt 28 and the 3
9. 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 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 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 1 4 x 5 8 Screws 9 as shown Important Note that the nuts in the back of the Backrest 10 are closer to one end of the Backrest than the other If the Backrest Brackets are attached correctly the ends with the round holes will extend beyond the Backrest as shown in drawing 11 Do not tighten the three 1 4 x 5 8 Screws 9 yet 11 Insert the Adjustment Tube 12 into the middle set of adjustment holes in the 5 Rest one end of the Backrest 10 on the Adjustment Tube 12 and slide the Backrest Bracket 11 that is attached with two 1 4 x 5 8 Screws not shown onto the welded pin on the Bench Frame 8 Pivot the other Backrest Bracket 11 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
10. How to Order Replacement Parts To order replacement parts contact the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Greenwich House 223 North Street Sheepscar Leeds LS7 2AA West Yorkshire Tel Country Code 0345 089009 Fax 0113 2411120 When ordering parts please be prepared to give the following information The MODEL NUMBER OF THE PRODUCT WLEMBE72000 The NAME OF THE PRODUCT WESLO 300 bench The SERIAL NUMBER OF THE PRODUCT see the front cover of this manual The KEY NUMBER OF THE PART S see the PART LIST and the EXPLODED DRAWING on pages 14 and 15 The DESCRIPTION OF THE PART S see the PART LIST and the EXPLODED DRAWING on pages 14 and 15 WESLO is a registered trademark of ICON Health amp Fitness Inc Part No 170778 R1000A Printed in Korea 2000 ICON Health amp Fitness Inc WESLO Model WLEMBE72000 Serial No QUESTIONS As a manufacturer we are committed to providing complete customer satisfaction If you have questions or if there are missing parts we will guarantee complete satisfaction through our Customer Service Department Please CALL 0345 089009 Or WRITE ICON Health amp Fitness 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 reference
11. ack 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 cuHpomowozzrmst rzopmnmoous 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 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 can be assembled successfully by any one However it is important to recognize that the weight bench has many parts and and that the assembly process will take time Most peo ple find that by setting aside plenty of time assembly will go smoothly Assembly requires two people Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until
12. gressively 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 changing the amount of weight used 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 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 Many people desire a complete and well balanced fit ness program and cross training is
13. ibility for personal injury or property damage sustained by or through the use of this product 2 Exploded Drawing Model No WLEMBE72000 15 R1000A Part List Model WLEMBE72000 R1000A Qty Key No H HAH XN HH D HX NW 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 POW H H HH Ha AHN AH 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 Inner Cap 5 16 x 2 1 4 Screw 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 300 bench The WESLO 300 bench is designed to be used with your own weight set n
14. ight bench are ade 10 When using a barbell always make sure that quately informed of all precautions 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 136 kgs 300 Ibs including the user a barbell and weights Do not place Use the weight bench only on a level surface more than 50 kgs 110 Ibs including a bar Cover the floor beneath the weight bench to bell and weights on the weight rests Do not protect the floor or carpet place more than 57 kgs 125 Ibs on the leg lever Inspect and tighten all parts each time you use the weight bench Replace any worn 12 When using the backrest in an inclined posi parts immediately tion make sure the adjustment tube is fully inserted into the uprights and that the lock Keep children under the age of 12 and pets ing pin is in position around the upright away from the weight bench at all times 13 If you feel pain or dizziness at any time while Always wear athletic shoes for foot protec tion while exercising exercising stop immediately and begin cool ing down 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 respons
15. ot included 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 cardiovas cular system the WESLO 300 will help you to achieve the results you want For your benefit read this manual carefully before using the WESLO 300 If you have additional ques tions please call our Customer Service Department 0345 089009 To help us assist you please note the product model number and serial number before call ing The model number is WLEMBE72000 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 review the drawing below and familiarise yourself with the parts that are labelled Weight Rest Upright Backrest Seat Leg Lever Weight Tube Barbell Hook Adjustment Tube Locking Knob Part Identification Chart Model No WLEMBE72000 MONDAY EXERCISE WEIGHT SETS REPS Date Lo T 3 2 2 ae E T 91 42 Ne P V 1 Inner Cap 17 10206 eap Qn es TUESDAY AEROBIC EXERCISE Date 4 17 ee 1 4 x 5 8 Screw 9 1 Round imer Cap 2 WEDNESDAY Eenes wee ses REPS WW sa LEE ae CM C SSS ZEE CEN
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