Weider WEEVBE1444 User's Manual
Contents
1. Description Handle Bungee Cord M8 Bright Zinc Nylon Locknut M10 x 43mm Bolt 8 x 90mm Bolt M6 Washer 8 x 52mm Bolt M10 x 63mm Screw M10 x 175mm Bolt M10 x 80mm Bolt Grip Tape M10 Nylon Locknut M8 Black Zinc Nylon Locknut M4 x 20mm Self tapping Screw Adjustment Bracket 56mm Bushing 38mm Round Inner Cap M6 x 38mm Screw M10 Ball Head Nut 8 x 85mm Bolt M8 Black Zinc Washer M8 Bright Zinc Washer M10 Washer Left 38 32mm Bushing Knob Pulley Guard M6 x 16mm Screw Small Bumper M4 x 16mm Self tapping Screw M4 Washer User s Manual Exercise Guide Grease Packet Note Indicates a non illustrated part Specifications are subject to change without notice See the back cover for information on ordering replacement parts EXPLODED DRAWING Model WEEVBE1444 02. VEDER BODYWORKSS Model WEEVBE1444 0 Serial No Write the serial number in the space above for future reference USER S MANUAL 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 Or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS11 8JG UK email csuk iconeurope com A CAUTION Read all precautions and instruc tions in this manual before using Visit our website at this equipment Save this manual for future reference www iconeurope com TABLE OF CONTENTS IMPORTANT PRECAUTIONS cercu do as SE ENE ie e e ume reme 3 BEFORE YOU BEGIN ere Se ete ae aoe an ok ae alias aoe RR pods sed 4 ASSEMBEM ict RTT EM 5 ADJUSTMENTS 21 nt Ee i peace erm deeem CP ue er daa OE GR a EUER ele aoe 8 EXERCISE GUIDELINES p i4 nachos mer KR n SER wash ROC RR M CR 10 ORDERING REPLACEMENT PARTS eme 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 EXPLODED DRAWING before begin ning assembly WEIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARN ING
3. 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 A B C D E F G H l J K L M N R 5 T U V W X 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 44 113 3877133 Fax 0 44 113 3877125 When ordering parts please be prepared to give the following information the MODEL NUMBER of the product WEEVBE1444 0 the NAME of the product WEIDER TOTAL BODY WORKS 5000 weight training system e the SERIAL NUMBER of the product see the front cover of this manual the KEY NUMBER and DESCRIPTION of the part s see the PART LIST and EXPLODED DRAWING in the center of this manual Part No 213652 R1005A Printed in China 2005 ICON IP Inc MAKE ASSEMBLY EASIER REMOVE AND USE THIS PART IDENTIFICATION CHART AND PART LIST EXPLODED DRAWING DURING ASSEMBLY SAVE THIS PART IDENTIFICATION CHA
4. To reduce the risk of serious injury read the following important precau tions before using the weight training system 1 Read all instructions in this manual and all tion while exercising warnings on the weight training system 8 Keep children under 12 years old and pets before using the weight training system Use away from the weight training system at all the weight training system only as described times in this manual 9 Keep hands and feet away from moving parts 2 Itis the responsibility of the owner to ensure that all users of the weight training system 10 Always tie back long hair to prevent it from are adequately informed of all precautions becoming caught 3 The weight training system is intended for 11 If you feel pain or dizziness at any time while home use only Do not use the weight train exercising stop immediately and begin cool ing system in any commercial rental or ing down institutional setting 12 The decal shown below has been placed on 4 Keep the weight training system indoors the weight training system in the indicated away from moisture and dust Place the location If the decal is missing or if it is not weight training system on a level surface legible call the telephone number on the with a mat beneath it to protect the floor or front cover of this manual and order a free carpet Make sure that there is enough clear replacement decal Apply the decal in the ance around the weight training sy
5. FICATION CHART Assembly may require the included grease and the following tools not included Two adjustable wrenches cs One rubber mallet SS One standard screwdriver One Phillips screwdriver Clear tape or masking tape 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 2 Make sure that the Bungee Cords 35 are resting in the brackets on the Backrest Frame 3 Attach the Backrest 4 to the Backrest Frame with four M6 x 38mm Screws 51 and four M6 Washers 39 Make sure that the Backrest is holding the Bungee Cords in place 3 Grease an M10 x 80mm Bolt 43 Attach the Support Leg 7 to the Adjustment Bracket 48 with the Bolt and an M10 Nylon Locknut 45 Do not overtighten the Locknut the Support Leg must be able to pivot easily Slide the Adjustment Bracket 48 onto the Adjustment Leg 5 Engage the indicated Knob 58 into the Adjustment Leg and fully tighten the Knob 4 Note The backrest is not shown in this step for clarity Grease an M10 x 175mm Bolt 42 Attach the Adjustment Leg 5 to the Top Frame 1 with the Bolt and an M10 Nylon Locknut 45 Do not over tighten the Bolt the Adjustment Leg must be able to pivot easily Grease two M10 x 20mm Screws 9 Attach the Support Leg 7 to the Top Frame 1 with the Screws Do not overtighten the Screws the Suppor
6. RT 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 by each draw ing 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 attached d 4 M6 x 16mm Screw 60 C M10 x 20mm Screw 9 M8 Washer 54 55 B M6 Washer 39 M10 x 175mm Bolt 42 M6 x 38mm Screw 51 fF M8 x 52mm Bolt 40 M10 Nylon Locknut 45 M10 x 80mm Bolt 43 PART LIST Model No WEEVBE1444 0 Key No Qty ON Description Top Frame Bottom Frame Backrest Frame Backrest Adjustment Leg Stabiliser Support Leg Foot Plate M10 x 20mm Screw Bungee Bracket Backrest Bracket 50mm Outer Cap 50mm Inner Cap 25mm Round Inner Cap Handgrip Foam Pad L Pin Pulley Housing 70mm Pulley 90mm Pulley Right 38 32mm Bushing M10 x 45mm Bolt Small Bushing Small Wheel Big Bushing Big Wheel Bumper 32mm Round Inner Cap Handlebar 60mm Eyebolt 108mm Eyebolt Cable Cable Clip Key No Qty H NH NNANNANNHANNNH HNWAADNNN AN R1005A
7. ame 2 and secure it with two L Pins 17 For some exercises the Handlebar 29 will need to be attached to the weight training system Slide the Handlebar into the Top Frame 1 and secure it with two L Pins 17 A CAUTION remove the Handlebar 29 if performing an exercise that does not require it ADJUSTING THE RESISTANCE To increase the resistance of the weight training sys tem pull a Bungee Cord 35 down and slide it into the Bungee Bracket 10 For more resistance slide more Bungee Cords into the Bungee Bracket ADJUSTING THE INCLINE The incline of the weight training system can be adjust ed to change the resistance level of your workout To adjust the incline lift the Top Frame 1 until the indi cated Knob 58 on the Adjustment Bracket 48 can be removed from the hole in the Adjustment Leg 5 Slide the Adjustment Bracket to the desired position and insert the Knob into a hole in the Adjustment Leg Note Make sure that the Knob on the Adjustment Bracket is fully inserted into a hole in the Adjustment Leg STORING THE WEIGHT TRAINING SYSTEM To store the weight training system detach the Handlebar 29 from the Top Frame 1 and the Foot Plate 8 from the Bottom Frame 2 by removing the four L Pins 17 Next pull out the indicated Knob 58 and slide the Bottom Frame as far into the Top Frame as it will go Finally adjust the system to the fully declined position See ADJUSTING THE INCLINE o
8. le during the return stroke Never hold your breath 10 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 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 resistance 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 achiev ing the greatest results is to make exercise a regular and enjoyable part of your everyday life 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 11 Tibialis Anterior front of calf Soleus
9. 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 bal anced program is Plan strength training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical exer ciser or an exercise cycle on Tuesday and Thursday Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets completed is an individual matter It is important to avoid overdo ing it during the first few months of your exercise pro gram You should progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time while exercising stop immedi ately 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 pro gram WARMING UP Begin each workout with 5 to 10 minu
10. n page 8 ATTACHING THE HANDLES Attach the Handles 34 to the ends of the Cable 32 with the two Cable Clips 33 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 mus cles will adapt and grow as you progressively increase the intensity of your exercise You can adjust the inten sity 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 repetitions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of weight and increase the number of repeti tions 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 complet ing more sets rather than by using high amounts of weight Weight Loss To
11. stem to location shown mount dismount and use the weight training system 5 Inspect and properly tighten all parts regular ly Replace any worn parts immediately 6 The weight training system should not be used by persons weighing over 114 kg eg of this product may result in serious Read user s manual and follow all warnings 250 Ibs and operating instructions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed 7 Always wear athletic shoes for foot protec A WARN ING 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 WEIDER TOTAL BODY WORKS 5000 weight training system The versatile TOTAL BODY WORKS 5000 is designed to help you 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 TOTAL BODY WORKS 5000 will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER TOTAL BODY WORKS 5000 Top Frame weight training system If you have questions after reading
12. t Leg must be able to pivot easily 5 Attach the Stabiliser 6 to the Adjustment Leg 5 with three M8 x 52mm Bolts 40 three M8 Black Zinc Washers 54 and three M8 Black Zinc Nylon Locknuts 46 Make sure that the head of the Bolt is in the hexagonal hole in the Stabilizer 6 Attach an 108mm Eyebolt 31 to the Top Frame 1 with an M8 Bright Zinc Washer 55 and an 8 Bright Zinc Nylon Locknut 36 Do not overtighten the Locknut the Eyebolt must be able to pivot easily Repeat this step on the other side of the Top Frame 1 7 Slide a Foam Pad 16 onto each side of the Handlebar 29 8 Make sure that all parts have been properly tight ened The use of the remaining parts will be explained in ADJUSTMENTS beginning on the next page ADJUSTMENTS The weight training system is designed to use your own body weight as resistance The steps below explain how the weight training system can be adjusted and folded for storage 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 training system is used Replace any worn parts immediately The weight training system can be cleaned with a damp cloth and mild non abrasive detergent never use solvents ATTACHING THE FOOT PLATE OR HANDLEBAR For some exercises the Foot Plate 8 will need to be attached to the weight training system Slide the Foot Plate into the Bottom Fr
13. tes 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 the next page 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 inha
14. this manual please see the front cover of this manual To help us assist you please note the product model number and serial number before calling The model number is WEEVBE1444 0 The serial number can be found on a decal attached to the weight train ing system see the front cover of this manual Before reading further please review the drawing below and familiarise yourself with the parts that are labelled Handlebar Seat Foot Plate Bottom Frame Bungee Cord Knob Support Leg Handle Stabiliser Adjustment Leg Knob Adjustment Bracket ASSEMBLY Make Things Easier for Yourself Everything in this manual is designed to ensure that the weight training system can be assem bled 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 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 As you assemble the weight training system make sure all parts are oriented as shown in the drawings 1 Attach the Pulley Guard 59 to the Backrest 4 with two M6 x 16mm Screws 60 and two M6 Washers 39 Tighten all parts as you assemble them unless instructed to do otherwise For help identifying small parts use the PART IDENTI
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