Weider WEBE7912 User's Manual
Contents
1. WORKOUT GUIDELINES Familiarize yourself with the equipment and learn the proper form for each exercise Use your own judgment to determine the appropriate length of time for each workout and the numbers of repetitions and sets to complete Progress at your own pace and be sensitive to your body s signals Follow each workout with at least one day of rest Warming Up Start with 5 to 10 minutes of stretch ing and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Working Out Include 6 to 10 different exercises in each workout Select exercises for every major muscle group emphasizing areas that you want to develop To give balance and variety to your workouts vary the exercises from workout to workout Cooling Down Finish with 5 to 10 minutes of stretch ing Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FORM Move through the full range of motion for each exer cise and move only the appropriate parts of the body Perform the repetitions in each set smoothly and without pausing The exertion stage of each repeti tion should last about half as long as the return stage Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath Rest for a short period of time after each set Muscle Building Rest for three minutes after each set Ton2. manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY IMPORTANT You must register this product within 30 days of the purchase date to avoid added fees for service needed under warranty Go to www weiderservice com registration ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions Parts and labor are warranted for ninety 90 days from the date of purchase This warranty extends only to the original purchaser customer ICON s obligation under this warranty is limited to repairing or replacing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be preauthorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility If replacement parts are shipped while the product is under warranty the customer will be responsible for a minimal handling charge For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to freight damage to the product This warranty will automatically be voided if the product is used as a store display model if the product is purchased or tra
3. setting Keep the weight bench indoors away from moisture and dust Do not put the weight bench in a garage or covered patio or near water Place the weight bench on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around the weight bench to mount dismount and use the weight bench Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the weight bench at all times The weight bench is designed to support a maximum user weight of 250 Ibs 113 kg and a maximum total weight of 360 Ibs 163 kg Note The weight bench does not include weights Wear appropriate clothes while exercising Always wear athletic shoes for foot protec tion while exercising Over exercising may result in serious injury or death If you feel faint or if you experience pain while exercising stop immediately and cool down BEFORE YOU BEGIN Thank you for selecting the WEIDER SA 9 15 weight bench The SA 9 15 weight bench is designed to be used with your own weights to develop the major muscles of your upper body For your benefit read this manual carefully before using the weight bench If you have questions after ADJUSTMENT reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The mod
4. WEIDER 5 www weiderfitness com Model No WEBE7912 0 Serial No USER S MANUAL Write the serial number in the space above for reference QUESTIONS If you have questions or if parts are damaged or missing DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT Please register this product see the limited warranty on the back cover of this manual before contacting Customer Care CALL TOLL FREE 1 877 992 5999 Mon Fri 6 a m 6 p m MT Sat 8 a m 4 p m MT ON THE WEB www weiderservice com 44 CAUTION Read all precautions and instruc tions in this manual before using FREE this equipment Keep this manual a O HOW TO iF IT VIDEOS for future reference www iFit com TABLE OF CONTENTS WARNING DECAL PLACEMENT occ 2 IMPORTANT PRECAUTIONS rue e ee a Re E UY EROS ee dd Ra X E Y COUR Eo a 3 BEFORE YOU BEGIN ec EET 4 ADJUSTMENT c io ey E mii iran pe E e EE ce qox dedos E ox desee E e ee 4 EXERCISE GUIDELINES 5 3 o Eu mones HR eas pa Ire e Y cnt e ea Rr ng a al E age 5 PART LIST PME 6 EXPLODED DRAWING wiped R4 e be RO e de PERG ERROR Oe eed de we ae 7 ORDERING REPLACEMENT PARTS 0 0 0 0 cece ms Back Cover LIMITED WARRANTY i e RR 00 te rosarina eee nee a Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible see the front cover of this manual and request a free replacement d
5. ecal Apply the decal in the location shown Note The decal s may not be shown at actual size AWARNING AWARNING User Weight Max 250 LBS e Misuse of this machine may result in serious injury Weight Crutch Max 110 LBS Read user s manual prior to use and follow all warnings Leg Developer Max 50 LBS and instructions Weight Carriage Max 110 LBS e Do not allow children on or around machine Chest Fly Per Arm Max 30 LBS Keep body clothing and hair free and clear of li all moving parts Product may not offer all listed exercises Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your weight bench before using your weight bench ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions Before beginning any exercise program consult your physician This is especially important for persons over age 35 or per sons with pre existing health problems Use the weight bench only as described in this manual The weight bench is intended for home use only Do not use the weight bench in a com mercial rental or institutional
6. el number and the location of the serial number decal are shown on the front cover of this manual The weight bench is designed to be used for abdominal crunch exercises or for exercises with your own weights not included The steps below explain how the weight bench can be adjusted See EXERCISE GUIDELINES on page 5 for important exercise information Make sure that all parts are properly tightened 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 to clean the weight bench SETTING UP THE WEIGHT BENCH Pull the Knob 9 on the Leg 2 and pivot the Leg to the position shown at the right Make sure that the Knob is engaged in the hole in the Frame 1 so that the Leg is locked in position Next pull the Knob 9 on the Carriage 4 and raise the Backrest 8 to the desired angle Make sure that the Knob is engaged in one of the adjust ment holes in the Frame 1 STORING THE WEIGHT BENCH To store the weight bench pull the Knobs 9 lower the Backrest 8 and fold the Leg 2 upward toward the Frame 1 Make sure that the Backrest and the Leg are locked in position The weight bench has two handles for easy transport EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS Note A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions Mu
7. ing Rest for one minute after each set Weight Loss Rest for 30 seconds after each set STAYING MOTIVATED For motivation keep a record of each workout Write the date the exercises performed the resistance used and the numbers of sets and repetitions completed Record your weight and key body measurements once a month To achieve good results make exercise a regular and enjoyable part of your life PART LIST Key No Qty Description Frame Leg Stabilizer Carriage 1 1 1 1 1 1 Backrest Support 1 Seat 1 Backrest 2 Knob 2 Small Cover 4 Large Cover 2 Carriage Bushing ZOCO daa Ona 12 Left Backrest Frame Key No Qty 13 4 14 2 15 1 16 1 17 T 18 4 19 1 20 11 21 8 22 4 Model No WEBE7912 0 R0912A Description Backrest Frame Cap M10 x 175mm Bolt M10 x 100mm Bolt M10 x 75mm Bolt M8 x 20mm Screw M8 x 50mm Screw Right Backrest Frame M10 Washer M8 Washer M10 Locknut User s Manual Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated EXPLODED DRAWING Model No WEBE7912 0 R0912A ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this
8. nsported outside the USA if all instructions in this manual are not followed if the product is abused or improperly or abnormally used or if the product is used for commercial or rental purposes 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 con nection with the use or performance of the product damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal or installation or other consequential damages of any kind Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to the customer The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose are limited in their 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 the customer This warranty provides specific legal rights the customer may have other rights that vary from state to state ICON Health amp Fitness Inc 1500 S 1000 W Logan UT 84321 9813 Part No 338948 R0912A Printed in China 2012 ICON IP Inc
9. scle Building Work your muscles near their maxi mum capacity and progressively increase the intensity of your exercise Adjust the intensity level of an indi vidual exercise as follows Change the amount of resistance used Change the number of repetitions or sets performed Use your own judgment to determine the amount of resistance 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 resistance Toning Tone your muscles by working them to a moderate percentage of their capacity Select a moder ate amount of resistance 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 com pleting more sets rather than by using high amounts of resistance Weight Loss To lose weight use a low amount of resistance 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 Combine strength training and aero bic exercise by following this type of program Strength training workouts on Monday Wednesday and Friday 20 to 30 minutes of aerobic exercise on Tuesday and Thursday One full day of rest each week to give your body time to regenerate
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