Weider WEBE1192 User's Manual
Contents
1. 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 by 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 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 o2. Knob 21 into the Bench Frame 1 and tighten it fully 4 Press three 45mm Square Inner Caps 26 into the Leg Lever 8 Press a 25mm Round Inner Cap 23 into the indicated end of the Weight Tube 9 Attach the Weight Tube 9 to the Leg Lever 8 with an M8 x 55mm Bolt 38 two M8 Washers 41 a 10mm Spacer 39 and an M8 Nylon Locknut 34 Press an Angled Outer Cap 25 onto the back end of the Weight Tube 9 5 Lubricate an M10 x 70mm Bolt 31 Attach the Leg Lever 8 to the Front Leg 3 with the Bolt and an M10 Nylon Locknut 11 Do not over tighten the Nylon Locknut the Leg Lever must be able to pivot freely Lubricate 6 Press four 25mm Square Inner Caps 27 into the ends of the Backrest Frames 33 Attach the Backrest Bracket 5 to the Backrest Frames 33 with four M10 x 45mm Bolts 40 four M10 Washers 6 and four M10 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet 7 10 Attach the Backrest 7 to the Backrest Frames 33 with four M6 x 36mm Screws 37 and four M6 Washers 36 Make sure that the Backrest is oriented as shown Do not tighten the Screws yet Lubricate an M10 x 180mm Bolt 35 Attach the Backrest Frames 33 to the Bench Frame 1 with the Bolt two M10 Washers 6 and an M10 Nylon Locknut 11 Do not overtighten the Nylon Locknut the Backrest must be able to pivot freely Pull the Bench Knob 21 out as far as it will go Slide the B
3. at all times Keep hands and feet away from moving parts 7 10 Make sure all parts are properly tightened each time you use the weight bench Replace any worn parts immediately Always wear athletic shoes for foot protec tion while exercising The weight bench is designed to support a maximum user weight of 300 pounds Do not use more than 300 pounds of weight includ ing a barbell and weights with the weight bench Do not place more than 150 pounds on the leg lever Note The weight bench does not include weights If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing 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 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 WEIDER UTILI TY BENCH weight bench The weight bench is designed to help you develop every major muscle group of the body Whether your goal is a shapely fig ure dramatic increase in muscle size and strength or a healthier cardiovascular system the weight bench will help you achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have addition
4. ED DRAWING before begin ning assembly WARNING DECAL PLACEMENT The decal shown at the right has been placed on the weight bench in the indicated location If the decal is missing or illegible please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time to order a free replace Misuse of this product may result in serious ment decal Apply the injury i Read user s manual and follow all warnings replacement decal in and operating instructions prior to use A Do not allow children on or around machine the location shown Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 6 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 Keep children under 12 and pets away from the weight bench
5. ON CHART PART LIST EXPLODED DRAWING FOR FUTURE REFERENCE PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used in assembly The number in parentheses below each drawing is the key number of the part from the PART LIST in the center of this manual Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been pre oma M6 Washer 36 M8 Washer 41 M10 Washer 6 OL OL M8 Nylon Locknut 34 M10 Nylon Locknut 11 Cum AY M6 x 16mm Screw 30 M10 x 70mm Bolt 31 M10 x 180mm Bolt 35 CIN INN M6 x 36mm Screw 37 M10 x 60mm Carriage Bolt 32 AAA is M8 x 55mm Bolt 38 PART LIST Model No WEBE11921 Key No ONDQUIS IN Qty WILD 11 N10000n0 nNnn Description Bench Frame Stabilizer Front Leg Front Leg Base Backrest Bracket M10 Washer Backrest Leg Lever Weight Tube 50mm Square Inner Cap M10 Nylon Locknut Joint Plate Front Leg Plate Curl Post Knob Weight Adapter Weight Adapter Bushing Pad Tube 19mm Round Inner Cap Foam Pad Seat Bench Knob 50mm x 70mm Inner Cap Key No Qty a a oO BRS I IAS A PS NOD H HAH RO HH AH HS R1102A Description 25mm Round Inner Cap Weight Adapter Pin Angled Outer Cap 45mm Square Inner Cap 25mm Square Inner Cap Curl Post Curl Pad M6 x 16mm Scre
6. WEIDER UTILITY BENCH Model No WEBE11921 Serial No Write the serial number in the USE RS MAN UAL space above for reference QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts we will guarantee complete satisfaction through direct assis tance from our factory TO AVOID DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our customer hot line will provide immediate assistance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST 44 CAUTION Visit our website at Read all precautions and instruc tions in this manual before using www weiderfitness com this equipment Save this manual for future reference new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS ooo 3 BEFORE YOU BEGIN siii e race ORO Pe Eo Pa Reale ee eet ae E a 4 ASSEMBLY ps sau Bataan ate mn eu UM DI DE e LU IU LL EI pt 5 ADJUSTMENTS eem e ger e KR Ga n 8 EXERCISE GUIDELINES x RR E RR RR XUL RR er pa a 10 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY ico ae te od cR e n m o tad ente ct tec doi Rc n ae RU ln Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLOD
7. 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 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 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 fo
8. ackrest Bracket 5 into the indicated slot on the Bench Frame 1 Engage the Bench Knob into an adjustment hole in the Backrest Bracket Tighten the M10 Nylon Locknuts 11 and the M6 x 36mm Screws 37 used in steps 6 and 7 Attach the Seat 20 to the Bench Frame 1 with four M6 x 16mm Screws 30 Make sure that the Seat is oriented as shown Press two 19mm Round Inner Caps 18 into each of the three Pad Tubes 17 Slide the Pad Tubes through the indicated holes in the Front Leg 3 and the Leg Lever 8 Slide two Foam Pads 19 onto each Pad Tube 17 11 Attach the Curl Pad 29 to the Curl Post 28 with two M6 x 16mm Screws 30 Press the two Weight Adapter Bushings 16 into the Weight Adapter 15 12 Make sure all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in ADJUSTMENTS starting below ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 10 for impor tant information about 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 Make sure all parts are properly tightened each time the weight bench is used 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 REMOVING THE FOAM PADS For some exercis
9. al ques tions please call our Customer Service Department Backrest Seat Adjustment Bracket ASSEMBLED DIMENSIONS Height 38 in Width 25 in Depth 71 in toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is WEBE11921 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 familiarize yourself with the parts that are labeled Curl Pad Leg Lever Weight Tube 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 Assembly requires two people For help identifying small parts use 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 beginning make sure you under stand the information in the box above Note Some parts described in the assem bly steps may be pre assembled Press two 50mm x 70mm I
10. epairs not provided by an ICON authorized service center products used for commercial or rental purposes or products used as store display models 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 or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you 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 is limited in its 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 you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 193432 R1102A Printed in China 2002 ICON Health amp Fitness Inc REMOVE THIS PART IDENTIFICATION CHART PART LIST EXPLODED DRAWING SAVE THIS PART IDENTIFICATI
11. es the indicated Foam Pads 19 and Pad Tube 17 should be removed from the Front Leg 3 To do this slide one of the Foam Pads off the Pad Tube and then remove the Pad Tube USING THE LEG LEVER To use the Leg Lever 8 slide the desired amount of weight onto the Weight Tube 9 To use Olympic weights with the Leg Lever 8 slide the Weight Adapter 15 onto the Weight Tube 9 Secure the Weight Adapter with the Weight Adapter Pin 24 A WARNING Do not place more than 150 pounds on the Weight Tube 9 ADJUSTING THE BACKREST The Backrest 7 can be adjusted to five positions To adjust the Backrest pull the Bench Knob 21 out as far as it will go and move the Backrest up or down Reinsert the Knob through a hole in the Backrest Bracket 5 A WARNING mare sure the Bench Knob 21 is securely inserted into one of the holes in the Backrest Bracket 5 before putting any weight on the Backrest 7 ATTACHING THE CURL PAD For some exercises the Curl Pad 29 must be attached to the weight bench Remove the 50mm Square Inner Cap 10 from the Front Leg 3 Insert the Curl Post 28 into the Front Leg Align the holes in the Front Leg and the Curl Post Secure the Curl Post with the Curl Post Knob 14 Make sure that you fully tighten the Curl Post Knob A WARNING when the Curl Pad 29 is not in use store it away from the bench so it will not interfere with other exercises EXERCISE GUIDELINES
12. f 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 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 10 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 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
13. nner Caps 22 into the ends of the Stabilizer 2 Attach the Stabilizer 2 to the Bench Frame 1 with two M10 x 60mm Carriage Bolts 32 and two M10 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Note Orient the Stabilizer 2 with the indents around the holes on the bottom and the warn ing decal in the indicated location 2 Press two 50mm Square Inner Caps 10 into the ends of the Front Leg Base 4 Press a 50mm Square Inner Cap into the top of the Front Leg 3 Attach the Front Leg 3 to the Front Leg Base 4 using the two Front Leg Plates 13 four M10 x 70mm Bolts 31 and four M10 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet 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 wrenches One rubber mallet gt 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 wrenches or a set of ratchet wrenches 3 Attach the Front Leg 3 to the Bench Frame 1 using two Joint Plates 12 four M10 x 70mm Bolts 31 and four M10 Nylon Locknuts 11 Tighten the M10 Nylon Locknuts 11 used in steps 1 3 Insert the Bench
14. r 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 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 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 z caopmovozzrms rommoougm r 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 mea
15. surements 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 ORDERING REPLACEMENT PARTS To order replacement parts simply call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be pre pared to give the following information when calling The MODEL NUMBER of the product WEBE11921 The NAME of the product WEIDER UTILITY BENCH weight bench The SERIAL NUMBER of the product see the front cover of this manual The KEY NUMBER and DESCRIPTION of the desired part s see the PART LIST and the EXPLODED DRAWING in the center of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse mis use improper or abnormal usage or r
16. w M10 x 70mm Bolt M10 x 60mm Carriage Bolt Backrest Frame M8 Nylon Locknut M10 x 180mm Bolt M6 Washer M6 x 36mm Screw M8 x 55mm Bolt 10mm Spacer M10 x 45mm Bolt M8 Washer User s Manual Exercise Guide 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 R1102A EXPLODED DRAWING Model No WEBE11921
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