Weider WEEVBE5909 User's Manual
Contents
1. Note The decal s may not be i ana ollow shown at actual size instructions Do not allow children on or around machine User weight must not exceed 300 pounds 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 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 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 a com mercial rental or institutional setting Use the weight bench only on a level sur face Cover the floor beneath the weight bench to protect the floor 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 weight of 410 Ibs 186 kg includ 8 10 11 12 ing a maximum user2. 0mm Square Inner Cap 14 1 45mm Square Inner Cap 15 1 25mm x 50mm Inner Cap 16 2 M10 x 63mm Bolt 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 with out pausing The exertion stage of each repetition 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 Toning 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 com pleted Record your weight and key body measurements once a month To achieve good results make exercise a regular and enjoyable part of your life R0909A Key No Qty Description 17 4 M6 x 60mm Screw 18 4 M10 x 68mm Carriage Bolt 19 10 M10 Locknut 20 2 M10 Washer 21 1 Locking Pin 22 4 M6 Washer 23 1 M10 x 85mm Bolt 24 4 M6 x 16mm Screw 25 3 M10 x 20mm Bolt 26 2 M10 x 70mm Bolt 27 2 M10 Large Washer 28 1 M4 x 16mm Screw User s Manual Exercise Guide Grease Packet Note Specifications are subject to change without notice For informat
3. M10 x 70mm Bolts 26 and two M10 Locknuts 19 Do not tighten the Locknuts yet Insert the Pivot Bracket 6 into the slot in the Frame 1 6 Apply some of the included grease to an M10 x 85mm Bolt 23 Attach the Backrest Frame 5 to the Frame 1 with the Bolt and an M10 Locknut 19 Do not overtighten the Locknut the Backrest Frame must pivot easily Attach the tether on the Locking Pin 21 to the bottom of the Frame 1 with an M4 x 16mm Screw 28 Next insert the Locking Pin into the Frame and into an adjustment hole in the Pivot Bracket 6 Attach an M10 x 20mm Bolt 25 and an M10 Locknut 19 to the hole in the end of the Pivot Bracket 6 See step 5 Tighten the M10 Locknuts 19 7 Orient the Backrest 7 as shown Attach the Backrest to the Backrest Frame 5 with four M6 x 16mm Screws 24 8 Attach the Seat 8 to the Frame 1 with four M6 x 60mm Screws 17 and four M6 Washers 22 9 Make sure that all parts are properly tightened before you use the weight bench ADJUSTMENT ADJUSTING THE BACKREST The Backrest 7 can be used in a declined posi tion a level position or any of four inclined positions To adjust the Backrest first remove the Locking Pin 21 from the Frame 1 Move the Backrest to the desired position and reinsert the Locking Pin into the Frame and an adjustment hole in the Pivot Bracket 6 A WARNING Make sure that the Locking Pin 21 is fully insert
4. WEIDER 150 TC Model No WEEVBE5909 0 Serial No Write the serial number in the space above for reference USER S MANUAL Serial Number Decal under seat QUESTIONS If you have questions or if there are missing parts please contact us Call 08457 089 009 From Ireland 053 92 36102 Website www iconsupport eu E mail Visit www iconsupport eu Write ICON Health amp Fitness Ltd c o HI Group PLC Express Way Whitwood West Yorkshire WF10 5QJ UK 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference www iconeurope com TABLE OF CONTENTS WARNING DECAL PLACEMENT sicarios mac o ta one Ord li ee E e a A e 2 IMPORTANT PRECAUTIONS ass piene E E da RE 3 BEFORE YOU BEGIN vota AA A A AA ata 4 PART IDENTIFICATION CHART occ 5 ASSEMBLY anta li oia lA ee a 6 ADJUSTMENT iii RR e Ga Se i 9 EXERCISE GUIDELINES it e Se Lae ee ee peed ae a 9 PART LIST eee tnd actu RE RE RENEE E eae eee ed a E 10 EXPLODED DRAWING sv 00300 ddr be eeeed eee Te ebb dade dew a eta a 11 ORDERING REPLACEMENT PARTS Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the AWARNING warning decal s If a decal is missing or illegible see the front cover of this Misuse of this machine manual and request a free replacement may result in serious injury decal Apply the decal in the location Read user s manual shown
5. ed into the Frame 1 and the Pivot Bracket 6 EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS Note A repetition is one complete cycle of an exer cise such as one sit up A set is a series of repetitions Muscle Building Work your muscles near their max imum 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 Adjustment Holes Toning Tone your muscles by working them to a moderate percentage of their capacity Select a mod erate 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 completing 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 aer
6. ion about ordering replacement parts see the back cover of this manual These parts are not illustrated EXPLODED DRAWING Model No WEEVBE5909 0 rososa 11 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 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 Part No 288871 R0909A Printed in China 2009 ICON IP Inc
7. o 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 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 stretching 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 stretching Stretching increases the flexibility of your muscles and helps to prevent post exercise problems PART LIST Model No WEEVBE5909 0 Key No Qty Description 1 1 Frame 2 1 Front Leg 3 1 Rear Leg 4 2 Stabilizer 5 1 Backrest Frame 6 1 Pivot Bracket 7 1 Backrest 8 1 Seat 9 4 Foam Pad 10 2 Pad Tube 11 4 19mm Round Inner Cap 12 4 50mm Round Outer Cap 13 4 5
8. s The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Backrest Front Leg Locking Pin Pivot Bracket 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 near the end of this manual Note If a part is not in the hardware kit check to see if it has been preattached O Eo M10 x 20mm Bolt 25 M6 Washer 22 M10 Locknut 19 M4 x 16mm M6 x 60mm Screw 17 Screw 28 E M6 x 16mm M10 x 63mm Carriage Bolt 18 Screw 24 M10 Washer 20 M10 x 63mm Bolt 16 M10 Large Washer 27 M10 x 70mm Bolt 26 M10 x 85mm Bolt 23 ASSEMBLY To make assembly easier carefully read the The following tools not included may be required following information and instructions for assembly e Assembly requires two persons two adjustable wrenches Because of its weight and size the weight bench one rubber mallet a should be assembled in the location where it will be used Make sure that there is enough clear one standard screwdriver E ance to walk aro
9. und the weight bench as you assemble it one Phillips screwdriver 1 Place all parts in a cleared area and remove the Assembly may be more convenient if you have a packing materials Do not dispose of the packing socket set a set of open end or closed end materials until assembly is completed wrenches or a set of ratchet wrenches For help identifying small parts use the PART IDENTIFICATION CHART on page 5 To make assembly easier make sure that you understand the information in the box above Locate the Stabilizer 4 without the warning decal Attach the Stabilizer 4 to the Front Leg 2 with two M10 x 63mm Carriage Bolts 18 and two M10 Locknuts 19 Do not tighten the Locknuts yet 2 Attach the Frame 1 to the Front Leg 2 with two M10 x 63mm Bolts 16 two M10 Large Washers 27 and two M10 Locknuts 19 Do not tighten the Locknuts yet Attach the other Stabilizer 4 to the Rear Leg 3 with two M10 x 63mm Carriage Bolts 18 and two M10 Locknuts 19 Do not tighten the Locknuts yet Attach the Rear Leg 3 to the Frame 1 with two M10 x 20mm Bolts 25 and two M10 Washers 20 See steps 1 3 Tighten the M10 Locknuts 19 Insert a Pad Tube 10 into the Front Leg 2 Wet the ends of the Pad Tube with soapy water and slide a Foam Pad 9 onto each end of the Pad Tube Repeat this step with the other Pad Tube 10 Attach the Pivot Bracket 6 to the Backrest Frame 5 with two
10. weight of 300 Ibs 136 kg Do not use more than 110 Ibs 50 kg of weight with the weight bench Note The weight bench does not include weights Wear appropriate exercise clothes while exercising do not wear loose clothes that could become caught on the weight bench Always wear athletic shoes for foot protec tion while exercising Keep hands and feet away from moving parts Always make sure that the locking pin is fully inserted into the frame and the pivot bracket before you exercise 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 Use the weight bench only as described in this manual BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER 150 TC weight bench The 150 TC weight bench is designed to help develop the major muscle groups of the upper 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 specific results you want For your benefit read this manual carefully before you use the weight bench If you have questions ASSEMBLED DIMENSIONS Height 4 ft 6 in 137 cm Width 1 ft 6 in 46 cm Depth 3 ft 4 in 102 cm after 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 u
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