USER`S MANUAL
Contents
1. a 13mm x 10mm Spacer 39 two M8 Washers 23 and an M8 Nylon Locknut 7 Slide a Small Foam Pad 46 onto the Butterfly Pad Tube 37 Press a 38mm Square Inner Cap 4 into each end of the Left Butterfly Arm 36 Press two 29mm Bushings 42 into the indicated welded tube on the H frame 5 Slide the tube on the Left Butterfly Arm 86 into the Bushing Insert a Spring Clip 43 into the end of the tube on the Left Butterfly Arm 86 until the button on the Spring Clip snaps into the hole in the tube Press a 22mm Round Inner Cap 41 into each end of the tube on the Left Butterfly Arm 36 Repeat steps 10 through 12 for the Right Butterfly Arm 45 not shown Unscrew the four M6 x 16mm Screws 9 from the Backrest 10 Attach the Backrest Brackets 11 to the Backrest with three of the Screws Do not tight en the Screws yet Make sure that the Backrest Brackets 11 are ori ented exactly as shown in the drawing Note that the threaded nuts in the Backrest 10 are closer to one end of the Backrest The round holes in the Backrest Brackets must be pointed towards this end of the Backrest so that they extend beyond the Backrest Round Holes Insert the Adjustment Tube 12 into the centre set of adjustment holes in the H frame 5 Rotate the Adjustment Tube to the locked position with the lock ing pin wrapped around the H frame Rest one end of the Backrest 10 on the Adjustment Tube2. not included is on the uprights secure your barbell with the Barbell Hooks Barbell 14 40 This will reduce the possibility of the barbell tip ping whilst you are changing weights Always place the same amount of weight on both sides of the barbell 11 15 Attach the Seat 13 to the bracket on the Bench Frame 8 with two M6 x 16mm Screws 9 16 Make sure all parts are properly tightened before the weight bench is used The use of all remain ing parts will be explained in Adjustments below This section explains how to adjust the weight bench See the Exercise Guidelines on page 12 for important information on how to get the most benefit from your exercise program Also refer to the accompanying exercise guide to see the correct form for each exercise Inspect and tighten all parts 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 non abrasive detergent Do not use solvents ADJUSTING THE WEIGHT RESTS To change the height of the Weight Rests 15 first remove your Barbell not shown from the Weight Rests If the Adjustment Tube 12 is inserted in one of the two upper sets of adjustment holes you will need to remove it to adjust the Weight Rests Whilst holding one of the Weight Rests 15 with one hand remove the Adjustment Clip 16 from the upright Slide the Weight Rest to the desired position Insert the Adjustment Clip throug
3. the barbell hooks to prevent the barbell from tipping The decal shown below has been placed on the weight bench If the decal is missing or illegible please call our Customer Service Department at 08457 089 009 to order a free replacement decal 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 e Do not allow children on or around machine e Replace label if damaged illegible or removed 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 versatile WESLO BENCH 400 weight bench The weight bench 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 weight bench will help you to achieve the results you want For your benefit read this manual carefully before using the weight bench If you have additional ques Weight Rest Upright Butterfly Arm Backrest Weight Tube tions please call our Customer
4. 12 Slide the Backrest Bracket 11 that is attached with two screws onto the welded pin on the Bench Frame 8 Then pivot the other Backrest Bracket over the welded pin Fasten the Backrest Bracket to the Backrest with the remaining M6 x 16mm Screw 9 Tighten all four Screws in the Backrest Brackets
5. Key No 27 28 29 30 31 Qty MAROMANMDANDNNMHAONMH O NNN RO703A Description Leg Lever M10 x 638mm Bolt M10 Nylon Locknut Short Pad Tube Large Foam Pad Long Pad Tube 14 5mm x 72mm Plastic Spacer M8 x 116mm Bolt Butterfly Weight Tube Left Butterfly Arm Butterfly Pad Tube M8 x 55mm Bolt 13mm x 10mm Spacer Left Barbell Hook 22mm Round Inner Cap 29mm Bushing Spring Clip 19mm Round Inner Cap Right Butterfly Arm Small Foam Pad 16mm Round Inner Cap Upright Bushing 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 the user s manual for information about ordering replacement parts 14 Important Precautions A WARNING To reduce the risk of serious injury read the following important precau tions before using the weight bench 1 10 11 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 Inspect and pro
6. 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 Model No WLEMBE73201 5 UK Serial No o o USER S MANUAL Tel The serial number is found ona decal on the weight bench Write 08457 089 009 the serial number in the space above for reference Outside the UK 0 044 113 387 7133 Fax 0 044 113 387 7125 QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts please call 08457 089 009 When ordering parts please be prepared to give the following information e the MODEL NUMBER of the product WLEMBE73201 e the NAME of the product WESLO 400 weight bench e the SERIAL NUMBER of the product e the KEY NUMBER and DESCRIPTION of the part s See the PART LIST and the EXPLODED DRAWING on pages 14 and 15 Or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK email csuk iconeurope com A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference Visit our website at lt p www iconeurope com Part No 202193 RO703A Printed in Ch
7. Service Department at 08457 089 009 To help us assist you please note the product model number and serial number before call ing The model number is WLEMBE73201 The serial number can be found on a decal attached to the weight bench Before reading further please review the drawing below to familiarise yourself with the parts that are labelled I Barbell Hook Adjustment Clip Adjustment Tube Locking Pin D Weight Tube A oe O 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 workout 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 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 s
8. aining and aerobic exer cise will reshape and strengthen your body plus develop your heart and lungs PERSONALISING 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 whilst exercising 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 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 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 pro
9. ctions carefully Make Things Easier for Yourself Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by anyone Most people find that by setting aside plenty of time and by deciding to make the task enjoyable 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 e Tighten all parts as you assemble them unless instructed to do otherwise For help identifying the small parts use the PART IDENTIFICATION CHART on page 5 Before assembling this product make sure that you have read and understand the information in the box above Press five 38mm Square Inner Caps 4 into the Base 3 as shown Unscrew the M8 x 45mm Bolts 1 from the U brack ets 2 Insert the Bolts up through the indicated holes in the Base 3 Place a U bracket on each Bolt and hand tighten the Bolts Do not fully tighten the Bolts yet Make sure the U brackets are orient ed as shown in the drawing Place the H frame 5 over the two U brackets 2 on the Base 3 Make sure that the H frame is oriented correctly The indicated round tubes must protrude on the side shown Attach the H frame 5 to the U brackets 2 with two M8 x 52mm Bolts 6 four M8 Washers 23 and two M8 Nylon Locknuts 7 Do not full
10. h both the Upright and the Weight Rest Adjust the other Weight Rest in the same manner A WARNING Always set both Weight Rests 15 at the same height The Adjustment Clips 16 must always be inserted through both the Uprights and the Weight Rests 10 Attach the Bench Frame 8 to the H frame 5 with two M8 x 52mm Bolts 6 two M8 Washers 23 and two M8 Nylon Locknuts 7 Do not tighten the Nylon Locknuts yet Attach the Bench Frame 8 to the Base 3 with an M8 x 55mm Bolt 88 and an M8 Nylon Locknut 7 Tighten the Bolts and Locknuts used in steps 1 to 4 Attach the Right Barbell Hook 14 to a Weight Rest 15 with an M8 Nylon Locknut 7 Attach the Left Barbell Hook 40 to the other Weight Rest 15 with an M8 Nylon Locknut 7 Press two Upright Bushings 48 onto the top of the H frame 5 Insert a Weight Rest 15 into each of the uprights on the H frame 5 Secure each Weight Rest with an Adjustment Clip 16 Make sure that the Weight Rests 15 are at the same height Insert a 25mm Square Inner Cap 17 into the top of the Leg Lever Tube 18 Press a Leg Lever Bushing 19 into the top of the front leg on the Bench Frame 8 Insert the Leg Lever Tube 18 into the front leg and secure it with the Large Adjustment Clip 20 7 Attach the Weight Tube 21 to the Leg Lever 27 with an M8 x 52mm Bolt 6 a 18mm x 7mm Spacer 22 two M8 Washers 23 and an M8 Nylo
11. houlder 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 X lt SKCHMNDOVOZZELFALS TOMmMIOT gt DF 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 yj MN A Mes N yy Mi ijl Mm Pe A un TAN M i q 13 Exercise Guidelines Part Identification Chart 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 a
12. ina 2003 ICON Health amp Fitness Inc Table of Contents Exploded Drawing Model No WLEMBE73201 R0703A Important Precautions n o aaa aaaea 3 Before You Begin 1 ke eee eee eee ee eens 4 Part identification Chart s acce nhs Ge chee es feet a es bees d Fock se ee cee E bS tens a aTa d 4 5 POSCINDIY gissedctccestaeee cee raeees Seth taedietu tate eee eaec ee tad ekaenereeu tate eee eae 6 AQUUSIMGING sot ateuseteaceeecetapeee cea hereeete peeees Hews eee hhh es eee eee e a yes 4 10 Exercise Guidelines 2 0 eee eee eee 12 PaCS 25 aac se54 oa wee sek tb eee eae ee ee een Gee Bros eee eee eRe oe eee eee eos 14 Exploded Drawing 2 0 cc ee ee eee eee ee eee ees 15 Ordering Replacement Parts 0 0 0 0 cc ee eee eee ee Back Cover WESLO is a registered trademark of ICON Health amp Fitness Inc 2 15 Part List Model No WLEMBE73201 Key No Qty Description 1 5 M8 x 45mm Bolt 2 2 U bracket 3 1 Base 4 11 38mm Square Inner Cap 5 1 H frame 6 7 M8 x 52mm Bolt 7 12 M8 Nylon Locknut 8 1 Bench Frame 9 6 M6 x 16mm Screw 10 1 Backrest 11 2 Backrest Bracket 12 1 Adjustment Tube 13 1 Seat 14 1 Right Barbell Hook 15 2 Weight Rest 16 2 Adjustment Clip 17 1 25mm Square Inner Cap 18 1 Leg Lever Tube 19 1 Leg Lever Bushing 20 1 Large Adjustment Clip 21 1 Weight Tube 22 1 13mm x 7mm Spacer 23 14 M8 Washer 24 5 25mm Round Inner Cap 25 1 25mm Round Angle Cap 26 3 Weight Stop
13. n Locknut 7 Press a 25mm Round Inner Cap 24 into the indicat ed end of the Weight Tube 21 Press a 25mm Round Angle Cap 25 onto the other end of the Weight Tube Slide a Weight Stop 26 onto the Weight Tube Press a 38mm Square Inner Cap 4 into each end of the Leg Lever 27 8 Lubricate the M10 x 68mm Bolt 28 with petroleum jelly or another type of grease Attach the Leg Lever 27 to the bracket on the Leg Lever Tube 18 with the Bolt and the M10 Nylon Locknut 29 9 Press a 19mm Round Inner Cap 44 into each end of the two Short Pad Tubes 30 and the Long Pad Tube 32 Insert the two Short Pad Tubes 80 into the holes in the Leg Lever 27 Slide two Large Foam Pads 31 onto each Short Pad Tube Insert the Long Pad Tube 32 into the hole in the Leg Lever Tube 18 as shown Slide two Large Foam Pads 31 onto the Long Pad Tube 10 Press a 25mm Round Inner Cap 24 into each end of a Butterfly Weight Tube 35 Attach the Butterfly Weight Tube 35 to the Left Butterfly Arm 36 with an M8 x 116mm Bolt 34 an M8 Washer 23 a 14 5mm x 72mm Plastic Spacer 33 and an M8 Nylon Locknut 7 Slide a Weight Stop 26 onto the Butterfly Weight Tube 35 11 12 13 14 Press a 19mm Round Inner Cap 44 into each end of the Butterfly Pad Tube 87 Slide the Butterfly Pad Tube 37 into the indicated hole in the Left Butterfly Arm 36 Secure the Pad Tube with an M8 x 52mm Bolt 6
14. per 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 13 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 13mm x 10mm Spacer 39 E f JO 13mm x 7mm Spacer 22 O 14 5mm x 72mm Plastic Spacer 33 wo M6 x 16mm Screw 9 mi M8 x 45mm Bolt 1 M8 x 52mm Bolt 6 ll 38mm Square Inner Cap 4 25mm Square Inner Cap 17 25mm Round Inner Cap 24 5 M8 Nylon Locknut 7 OE M10 Nylon Locknut 29 22mm Round Inner Cap 41 16mm Round Inner Cap 47 M8 x 55mm Bolt 38 Ol M8 x 116mm Bolt 34 25mm Round Angled Cap 25 M10 x 63mm Bolt 28 Assembly e As you assemble the weight bench make sure all parts are oriented as shown in the drawings Before beginning assembly read the following information and instru
15. perly tighten all parts each time the weight bench is used Replace any worn parts immediately Keep children under the age of 12 and pets away from the weight bench at all times Always wear athletic shoes for foot protec tion whilst exercising Keep hands and feet away from moving parts When you are using a barbell make sure that there is an equal amount of weight on each side 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 The weight bench is designed to support a maximum user weight of 136 kg 300 Ibs and a maximum total weight of 186 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 23 kg 50 Ibs on the leg lever Do not place more than 14 kg 30 Ibs on each butterfly arm 12 13 14 15 16 When using the backrest in an inclined posi tion make sure the adjustment tube is fully inserted into the uprights and that the lock ing pin is in position around the upright Always set both weight rests at the same height The adjustment clip must always be inserted through both the upright and the weight rest If you feel pain or dizziness at any time whilst exercising stop immediately and begin cooling down When adding or removing weights always keep some weight on both ends of the bar bell and secure the barbell with
16. s 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 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 tr
17. y tighten the Nylon Locknuts yet The following tools not included are required for assembly two adjustable spanners e one rubber mallet e one standard screwdriver one phillips screwdriver gt lubricant such as grease or petroleum jelly and soapy water Assembly will be more convenient if you have the following tools A socket set a set of open end or closed end spanners or a set of ratchet spanners Protrusion ADJUSTING THE BACKREST The Backrest 10 can be set to four different positions a 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 Rotate the Adjustment Tube to the locked position with the locking pin wrapped around the H frame 5 To set the Backrest 10 to a level position remove the Adjustment Tube 12 and rest the Backrest on the H frame 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 A WARNING Do not place more than 23 kg 50 Ibs on the Leg Lever 27 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 Lever Tube 18 to the desired position and re insert the Large Adjustment Clip LOCKING THE BARBELL To change weights whilst your barbell
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