Weider T28 User's Manual
Contents
1. Muscle Building The only way to increase the size and strength of your muscles is to push them close to their maximum capacity When you progressively increase the inten sity of your exercise your muscles will continually adapt and grow You can tailor the individual exercise to the proper intensity level 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 obvi ously 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 for2. 1 in an inclined position lift one end of the Backrest Insert the Support Rod 25 into the holes in the Uprights 49 34 Rotate the Support Rod until the welded hook locks into place around the Upright 49 Rest the Backrest Brackets 2 not shown on the Support Rod USING THE LAT BAR To use the Lat Bar 36 first remove the Support Rod 25 and lower the Backrest 1 to the horizontal position Remove the Carriage Pin 38 and lower the Weight Carriage 23 to the lowest position Slide the desired weights not included onto the weight tube on the Weight Carriage Attach the Lat Bar 36 to the Cable 40 with a Cable Clip 37 WARNING Do not place more than 50 pounds on the weight carriage When you are using the lat bar always stand clear of the lat upright since the weight carriage will swing around the upright as it is raised Always lower the lat bar slowly or the weight carriage will fall with great force Always disconnect the lat bar from the weight bench when you are performing an exercise that does not use the lat bar Locking ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 14 slide the desired weights not included onto the Weight Tube 17 Make sure the Weight Stop 55 is mounted on the Weight Tube WARNING Do not place more than 50 pounds on the leg lever for normal use Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS
3. 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 with emphasis on the areas that you want to develop the most To give balance and variety to your work outs 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 You will gain the greatest benefits from exercising by maintaining proper form 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 poster accompa nying this manual you will find photographs showing the correct form for several exercises A description of each exercise is also provided along with a list of the muscles affected Refer to the muscle chart below to find the locations 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 You should
4. 2 5 16 x 2 Carriage Bolt 23 1 Weight Carriage 24 4 Carriage Sleeve 25 1 Support Rod 26 1 3 8 x 1 Lat Bolt 27 1 Left Base Extension 28 7 Base Bumper 297 Bumper Screw 30 1 Square Nut Key No Qty Description 31 2 3 8 Washer 32 4 3 8 x 3 1 4 Bolt 33 1 Right Base Extension 34 1 Lat Upright 35 2 Handgrip 36 1 Lat Bar 37 1 Cable Clip 38 1 Carriage Pin 39 1 Carriage Pin Knob 40 1 Cable 41 2 Bench Rod Bolt 42 2 Pulley 43 1 Lat Tower Endcap 44 1 3 8 x 4 1 2 Pulley Bolt 45 3 Upright Endcap 46 1 3 8 x 1 1 2 Pulley Bolt 47 1 Cable Trap 48 1 Pulley Spacer 49 1 Upright 50 1 Seat Base 51 2 1 washer 52 2 11 2 x2 Inner Cap 53 4 5 16 Washer 54 2 1 2 Spacer 55 1 Weight Stop 56 2 5 16 x 1 1 2 Bolt 57 1 Tower Base 58 2 11 2 x1 1 2 Outer Cap 1 User s Manual 1 Exercise Poster Note 4 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 V6690H 088LL39IM ON PON Bumesq popoldxa 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 1 The MODEL NUMBER of the product WEBE11880 2 The
5. Carriage 23 Slide the Weight Carriage onto the Lat Upright 34 and lock it in the indicated position with the Carriage Pin 38 Attach the Lat Upright 34 and the Left Base Extension 27 to the indicated bracket on the Tower Base 57 with two 3 8 x 3 1 4 Bolts 32 and two 3 8 Jamnuts 11 Do not tighten the Jamnuts yet Press a 1 1 2 x 1 1 2 Outer Cap 58 onto each end of the Stabilizer 21 Insert two 5 16 x 2 Carriage Bolts 22 up trough the Stabilizer 21 Note The rubber bumpers on the Stabilizer must be facing the floor Place the Stabilizer 21 on the floor next to the Seat Base 50 Gently lift up the end of the Seat Base and place the bracket over the 5 16 x 2 Carriage Bolts 22 in the Stabilizer 5 6a Press a 1 1 2 x 1 1 2 Inner Cap 7 into the end of the Bench Frame 5 Place the bracket on the Bench Frame over the 5 16 x 2 Carriage Bolts 22 in the Stabilizer Hand tighten two 5 16 Nylon Locknuts 15 onto the Bolts Do not tighten the Nylon Locknuts yet See drawing 5A Have one person hold up the end of the Bench Frame 5 while the second person slides the Bench Rod 8 through the indicated hole in the Lat Upright 34 until the end of the Rod barely sticks through the Upright Line up a Bench Spacer 4 with the Bench Rod 8 and slide the Rod through the Spacer Slide the Bench Rod through the pre assemb
6. a maximum of 30 seconds between sets Cross Training Many people desire a complete and well balanced fit 10 ness program and cross training is a very efficient way to accomplish this One 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 running 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 PERSONALIZING YOUR EXERCISE PROGRAM Specifying the exact length of time for each workout as well as the number of repetitions or sets for each exercise is a highly individual matter It is very impor tant to avoid overdoing it during the first few months of your exercise program You should progress at your own pace and be sensitive to your body s sig nals If you experience pain or dizziness at any time while exercising stop immediately 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 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
7. exercise that does not use the lat bar Never let go of the lat bar when you have weights raised The weight carriage will fall with great force that may cause injury or damage the weight bench 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 WEIDER T28 through Friday 6 a m until 6 p m Mountain Time Weight Bench The WEIDER T28 is designed to help excluding holidays To help us assist you please you develop every major muscle group of the body note the product model number and serial number Whether your goal is a shapely figure dramatic mus before calling The model number is WEBE11880 The cle size and strength or a healthier cardiovascular sys serial number can be found on a decal attached to the tem the T28 Weight Bench will help you achieve the WEIDER T28 Weight Bench see the front cover of specific results you want this manual For your benefit read this manual carefully before Before reading further please review the drawing using the WEIDER T28 Weight Bench If you have below and familiarize yourself with the parts that are additional questions please call our Customer
8. rest for a short period of time after each set The ideal resting periods are 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 Sx lt CHMDOVOZESETASCT TOMNMIOIW gt yY 11 Rest three minutes after each set for a muscle build ing workout Rest one minute after each set for a toning workout Rest 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 very effective for increasing flexibility STAYING MOTIVATED For motivation keep a reco
9. Model No WEBE11880 Serial No Write the serial number in the space above for reference Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or find that there are missing or damaged parts we will guarantee you complete sat isfaction through direct assis tance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained techni cians on our customer hot line will provide immediate assis tance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference USER S MANUAL PATENT PENDING Table of Contents Warning Decal Placement c c A eten 2 Important PrOCAULIONS criniera i e i ni 3 Before YOU BEGIN catia iii Rn n wit tal 4 Assembly rs rin ie ere RT EER aria 5 Adjusting the Weight BenGh cicca ili RE 9 Exercise GUidelines itinere ri eCo rnn EEDEN Li RO nr 10 Ordering Replacement Parts ee teen eee Back Cover Limited Warranty cicoria EE RE Re e i ED ns Back Cover Note A Part List Exploded Drawing and Part Identification Chart is attached to the center of this manual Remove these four pages before beginning assembly Warn
10. NAME of the product WEIDER T28 Weight Bench 3 The SERIAL NUMBER of the product see the front cover of this manual 4 The KEY NUMBER and DESCRIPTION of the desired part s see the PART LIST on page 18 and the EXPLODED DRAWING on page 19 of this manual Limited Warranty ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and mate rial under normal use and service conditions for a period of ninety 90 days from the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing or repairing at ICON s option the product at one of its authorized service centers All products for which war ranty claim is made must be received by ICON at one of its authorized service centers with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase All returns must be pre autho rized by ICON This warranty does not extend to any product or damage to a product caused by or attribut able to freight damage abuse misuse improper or abnormal usage or repairs 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 connection with th
11. Service labeled Department toll free at 1 800 999 3756 Monday x Cable Lat Bar co Cc TT Weight Tube Weight Rest B Carriage Pin Upright S Weight Carriage Backrest Seat ttstt Hl rllf FJ LTT at Upright Leg Lever Weight Tube Left Side Assembly Before beginning assembly carefully read the For help identifying the small parts use the PART following information and instructions IDENTIFICATION CHART on page 5 As you assemble the weight bench make sure all Make Things Easier for Yourself i h i parts are oriented as shown in the drawings Everything in this manual is designed to ensure that the assembly of our products can be complet ed successfully by anyone However it is impor tant to recognize that your new equipment is a sophisticated product with many small parts and consequently the assembly process will take x time Most people find that by setting aside plenty Two 2 adjustable wrenches of time and by deciding to make the task enjoy able assembly will go smoothly The following tools not included are required for assembly One 1 rubber mallet One 1 standard screwdriver Assembly requires two people One 1 phillips screwdriver Place all parts in a cleared area and remove the packing materials Do not dispose of the packing Lubricant such as grease or petroleum jell
12. amount of weight on each side of the barbell not included Do not use a barbell not included that is longer than five feet with the weight bench When you are using the leg lever place a barbell not included with the same amount of weight on the weight rests to balance the bench Always wear athletic shoes for foot protec tion while exercising Keep hands and feet away from moving parts 12 13 14 15 16 17 18 a To reduce the risk of serious injury read the following important a precautions before using the weight bench The weight bench is designed to support a maximum of 360 pounds including the user a weight bar and weights Do not place more than 110 pounds including a barbell and weights on the weight rests do not place more than 50 pounds on the leg lever for normal use When using the backrest in an inclined posi tion make sure that the support rod is fully inserted into the uprights and that the lock ing hook is in place If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting When you are using the lat bar always stand clear of the lat upright since the weight car riage will swing around the upright as it is raised Always disconnect the lat bar from the weight bench when you are performing an
13. dle nose pliers while threading the Bolt into it Make sure the Cable Trap is oriented as A i shown 42 11 Wrap the Cable 40 around a Pulley 42 in the direc tion shown Attach the Pulley to the Lat Upright 34 with a 3 8 x 4 1 2 Pulley Bolt 44 a 3 8 Washer 31 a Pulley Spacer 48 and a 3 8 Jamnut 11 Note Make sure the Cable is between the Pulley and the welded pin on the Lat Upright Press a 3 4 Inner Cap 12 into each end of the Support Rod 25 Make sure all parts are properly tightened before using the weight bench The use of all remaining parts will be explained in Adjusting the Weight Bench beginning below RT Welded Pin 44 Adjusting the Weight Bench This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 10 for impor tant information on how to get the most benefit from your exercise program Also refer to the accompanying exercise poster to see the correct form for each exercise Inspect and tighten all parts 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 ADJUSTING THE BACKREST The Backrest 1 can be used in a level position or an inclined position To use the Backrest in a level position let the Backrest Brackets 2 not shown rest on the Bench Spacers 4 To use the Backrest
14. e 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 installation or other consequential dam ages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or consequen tial 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 mer chantability 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 WEIDER is a registered trademark of ICON Health amp Fitness Inc Part No 153351 J00206 C R0699A Printed in USA 1999 ICON Health amp Fitness Inc
15. ide the Weight Tube 17 into the Leg Lever 14 and secure it with a 5 16 x 2 Bolt 19 and a 5 16 Nylon Locknut 15 Do not overtighten the Nylon Locknut Press a 1 Outer Cap 18 onto the indicated end of the Weight Tube Press a 1 Inner Cap 16 into the indicated end of the Weight Tube Slide a Weight Stop 55 onto the Weight Tube Lubricate the 3 8 x 2 1 4 Bolt 10 Attach the Leg Lever 14 to the bracket on the Bench Frame 5 with the Bolt and a 3 8 Jamnut 11 Do not overtighten the Nylon Locknut it must be easy to pivot the Leg Lever 9 Press a 3 4 Inner Cap 12 into each end of the two Pad Tubes 20 Slide the Pad Tubes 20 into the indicated holes in the Leg Lever 14 Slide a Foam Pad 13 onto each end of both Pad Tubes 20 10 Locate the Cable 40 Note that one end of the Cable has a ball and the other a closed loop Attach the closed loop on the Cable 40 to the brack et on the Weight Carriage 23 with a 3 8 x 1 Lat Bolt 26 a 3 8 Washer 31 and a 3 8 Jamnut 11 Wrap the Cable 40 around a Pulley 42 in the direc Front View 30 tion shown Attach the Pulley and a Cable Trap 47 to the bracket on the Lat Upright 34 with a 3 8 x 1 Bracket 1 2 Pulley Bolt 46 and a Square Nut 30 Note 47 M The Square Nut fits into the bracket on the Lat 46 TN Upright It will be easier to hold the Nut with a I pair of nee
16. ing Decal Placement The decals shown below have been placed on the weight bench If a decal is missing or if it is not legi ble 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 excluding holidays to order a replacement decal Apply the replace ment decal to the location shown Weights can swing over seat Keep clear of this area Lubricate weight slide to prevent sticking in raised position Keep hands and fingers clear of this area Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instructions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed Important Precautions WARNING 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 Use the weight bench only on a level surface Cover the floor beneath the weight bench for protection Inspect and tighten all parts each time you use the weight bench Replace any worn parts immediately Keep children under the age of 12 and pets away from the weight bench at all times Always use an equal
17. led Bench Frame Bushings 6 on the Bench Frame Slide the Bench Rod through the second Bench Spacer 4 and then into the Upright 49 Secure the end of the Bench Rod 8 going into the Upright 49 with a 1 Washer 51 a 5 16 Washer 53 and a Bench Rod Bolt 41 Secure the end of the Bench Rod 8 going through the Lat Upright 34 with a 1 Washer 51 a 5 16 Washer 53 and a Bench Rod Bolt 41 Go back and tighten all Locknuts and Jamnuts Attach a Backrest Bracket 2 to the Backrest 1 with two 1 4 x 1 2 Screws 3 Make sure the Backrest Bracket is oriented as shown note the position of the indicated hole Do not tighten the Screws yet Refer to drawing 6a Hold the Backrest 1 in a vertical position as shown and slide the end of the attached Backrest Bracket 2 onto the welded rod on the Bench Frame 5 Hold the other Backrest Bracket 2 at an angle as shown and slide it onto the rod Refer to drawing 6b Attach the Backrest Bracket 2 to the Backrest 1 with two 1 4 x 1 2 Screws 3 Note The Screw nearest the rod should be attached first Fully tighten all four 1 4 x 1 2 Screws 3 used in steps 6 and 6a 7 Attach the Seat 9 to the indicated bracket on the Bench Frame 5 with two 1 4 x 1 2 Screws 3 8 Press a 1 1 2 x 1 1 2 Inner Cap 7 into each end of the Leg Lever 14 Sl
18. rd of each workout List the date the exercises performed the weight plus 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 Part Identification Chart Model No WEBE11880 Roessa 3 8 x 4 1 2 Pulley Bolt 44 1 4 x 1 2 Screw 3 3 8 x 3 1 4 Bolt 32 om Bench Rod Bolt 41 5 16 Nylon Locknut 15 i O OL 3 8 x 2 1 4 Bolt 10 3 8 Jam Nut 11 A 5 16 x 2 Carriage Bolt 22 5 16 x 1 1 2 Bolt 56 3 8 x 1 Lat Bolt 26 5 16 x 2 Bolt 19 E Muy H Square Nut 30 3 8 x 1 1 2 Pulley Bolt 46 1 Washer 51 51 5 16 Washer 53 3 8 Washer 31 Part List Model No WEBE11880 R0699A Key No Qty Description 1 1 Backrest 2 2 Backrest Bracket 3 6 1 4 x 1 2 Screw 4 2 Bench Spacer 5 1 Bench Frame 6 1 Bench Frame Bushing 7 3 1 1 2 x 1 1 2 Inner Cap 8 1 Bench Rod 9 1 Seat 10 1 3 8 x 2 1 4 Bolt 11 7 3 8 Jamnut 12 6 3 4 Inner Cap 13 4 Foam Pad 14 1 Leg Lever 15 5 5 16 Nylon Locknut 16 2 1 Inner Cap 17 1 Weight Tube 18 1 1 Outer Cap 19 1 5 16 x 2 Bolt 20 2 Pad Tube 21 1 Stabilizer 22
19. y materials until assembly is completed plus soapy water Tighten all parts as you assemble them unless Assembly will be more convenient if you have the instructed to do otherwise following tools A socket set a set of open end or closed end wrenches or a set of ratchet wrenches 1 Before assembling this product make sure you 1 have read and understand the information in the box above Place the Seat Base 50 on the floor next to the Tower Base 57 as shown in drawing 1 See drawing 1A Slide two 5 16 x 1 1 2 Bolts 56 through the holes in the indicated bracket on the Seat Base 50 Slide a 1 2 Spacer 54 onto each Bolt Slide the Seat Base 50 up next to the Tower Base 57 and slide the two 5 16 x 1 1 2 Bolts 56 through the indicated holes in the Tower Base Slide a 5 16 Washer 53 onto each of the 5 16 x 1 1 2 Bolts 56 and secure the Bolts with two 5 16 Nylon Locknuts 15 Do not tighten the Nylon Locknuts yet 2 Identify the Right Base Extension 33 by looking at the indicated holes Orient the Base Extension as shown in the drawing Note See the drawing on page 4 to identify the right and left side of the bench Attach the Upright 49 and the Right Base Extension 33 to the indicated bracket on the Tower Base 57 with two 3 8 x 3 1 4 Bolts 32 and two 3 8 Jamnuts 11 Do not tighten the Jamnuts yet Lubricate the inside of the Weight
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