Weider WEBE1310 User's Manual
Contents
1. and two M10 Nylon Locknuts 19 6 Tap three 45mm Square Inner Caps 21 into the Leg Lever 4 as shown Insert the Weight Tube 41 into the indicated hole in the Leg Lever 4 Tap a 1 Round Inner Cap 23 into the indicated end of the Weight Tube Press a 1 Angle Cap 29 onto the other end of the Weight Tube 7 10 Lubricate an M10 x 72mm Bolt 40 Attach the Leg Lever 4 to the Front Leg 8 with the Bolt and an M10 Nylon Locknut 19 Attach the Weight Tube 41 to the Leg Lever 4 with the M8 x 58mm Bolt 39 two M8 Washers 38 the Spacer 37 and an M8 Nylon Locknut 13 Note The Spacer will fit tightly inside of the Leg Lever Press four 1 Square Inner Caps 12 into the indicated ends of the Backrest Tubes 5 42 Press two 1 x 2 Inner Caps 36 into the ends of the adjustment tubes With the wide end of the Backrest 6 positioned as shown attach the Backrest Tubes 5 42 to the Backrest with four M6 x 38mm Screws 16 and four M6 Washers 25 Note The Backrest Tubes and Backrest must be oriented exactly as shown Lubricate the M10 x 178mm Bolt 17 Attach the Backrest 6 to the Frame 2 with the Bolt two M10 Washers 24 and an M10 Nylon Locknut 19 Secure the Backrest 6 by sliding the Adjustment Pin 32 through one of the three sets of holes in the adjustment tubes and the indicated hole in the Frame 2 Secur2. Model No WEBE13102 Serial No Write the serial number in the space above for future reference Serial Number Decal Under Seat QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction lf you have questions or if parts are missing we will guarantee com plete satisfaction through direct assistance 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 Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference PRO 455 USER S MANUAL XII www weiderfitness com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS ooo 3 BEFORE YOU BEGIN gta virare ie dia te 4 PART IDENTIFICATION CHART 5 ASSEMBLY 2238 cana toes ra ani 6 ADJUSTMENTS 032 rios epa ae oe wane dutta bee ore han an thu a patita 10 EXERCISE GUIDELINES 25 i202 ose cad woe Aisa da 12 PAR EIS Tons e a 14 EXPLODED DRAWING jcc prorrata 15 ORDERING REPLACEMENT PARTS 0 000 auaa Back Cover LIMITED WARRANTY parer a gar ae te ag aie a ea Back Cover WARNING DECAL PLACEMENT The decal shown at the right has been placed on the weight
3. 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 EXSCAVNOIOTVOZZENACTIONTMOOD gt 13 PART LIST Model No WEBE13102 Key No Qty 1 2 2 1 3 1 4 1 5 1 6 1 7 2 8 1 9 6 10 3 11 1 12 4 13 1 14 1 15 6 16 4 17 1 18 2 19 18 20 4 21 4 22 6 23 1 24 8 Description Upright Frame Crossbar Leg Lever Right Backrest Tube Backrest Upright Base Front Leg 3 4 Round Inner Cap Pad Tube Seat 1 Square Inner Cap M8 Nylon Locknut Pin Clip M6 x 16mm Screw M6 x 38mm Screw M10 x 178mm Bolt M10 x 65mm Bolt M10 Nylon Locknut Support Plate 45mm Square Inner Cap Foam Pad 1 Round Inner Cap M10 Washer Key No Qty 4 PNMNANDA WE ME N00 NN Ni N R0902A Description M6 Washer Curl Post Curl Pad Carriage Bushing 1 Angle Cap M10 x 67mm Adjustment Knob 60mm x 50mm Bushing Adjustment Pin M10 x 48mm Adjustment Knob M4 x 16mm Screw M10 x 81mm Bolt 1 x 2 Inner Cap Spacer M8 Washer M8 x 58mm Bolt M10 x 72mm Bolt Weight Tube Left Backrest Tube Extension Tube M10 x 68mm Bolt Extension Tube Bushing Crossbar Bushing User s Manual Exercise Guide Indicates a non illustrated part Specifications are subject to change without notice See the back cove
4. Adjustment Knob Note When the Curl Post 26 is not in use the 45mm Square Inner Cap 21 should be inserted into the Front Leg 8 ADJUSTING THE UPRIGHTS The Uprights 1 can be adjusted to five heights to accommodate different exercises To adjust the height remove the M10 x 67mm Adjustment Knobs 30 from both Uprights and Upright Bases 7 Slide the Uprights to the desired position and re insert the Adjustment Knobs A WARNING Always set both Uprights 1 at the same height Make sure that the Adjustment Knobs 30 are inserted completely and tightened into the Uprights before you begin any exercise ADJUSTING THE BACKREST The Backrest 6 can be used in either a decline posi tion a level position or two incline positions To adjust the Backrest to the decline position remove the Adjustment Pin 32 and lower the Backrest until it rests directly on the Crossbar 3 Re insert the Adjustment Pin To adjust the Backrest 6 to the level position insert the Adjustment Pin 32 through the top set of holes in the adjustment tubes and the Frame 2 Secure the Adjustment Pin with the Pin Clip 14 To adjust the Backrest 6 to an incline position insert the Adjustment Pin 32 through one of the lower two sets of holes in the adjustment tubes and the Frame 2 Secure the Adjustment Pin with the Pin Clip 14 44 WARNING When adjusting the position of the Backrest 6 make sure that the Adjustment Pin 32
5. all times Always wear athletic shoes for foot protec tion while exercising Keep hands and feet away from moving parts Do not use a barbell that is longer than six feet with the weight bench Note The weight bench does not include a barbell or weights When you are using the leg lever place a barbell with the same amount of weight on the weight rests to balance the bench Always exercise with a partner When you are performing bench press exercises your 12 13 14 15 16 17 18 partner should stand behind you to catch the barbell if you cannot complete a repetition Always make sure that there is an equal amount of weight on each side of your bar bell while you are using it When adding or removing weights always keep some weight on both ends of the barbell and prevent the barbell from tipping The weight bench is designed to support a maximum of 560 pounds including the user a barbell and weights Do not place more that 310 pounds including a barbell and weights on the weight rests Do not place more than 150 pounds on the leg lever Make sure that the adjustment knobs are inserted completely and tightened into the uprights before beginning any exercise When adjusting the position of the seat make sure that the adjustment pin is inserted through both adjustment tubes before begin ning any exercise see page 10 When you put weight on the weight rests make sure you put at least
6. bench in the indicated location If the decal is missing or illegible please call our Customer Service Department toll e Misuse of this product may result in serious injury free at 1 800 999 3756 Monday e Read user s manual and follow all warnings through Friday 6 a m until 6 p m and operating instructions prior to use Mountain Time to order a free Do not allow children on or around machine replacement decal Apply the e Replace label if damaged illegible or removed replacement decal in the location shown WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precau tions before using the weight bench 1 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 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 Inspect and properly 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
7. is inserted through both adjustment tubes and the Frame 2 11 Adjustment Tubes 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 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 e 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 we
8. ath Rest for a short period of time after each set The ideal slowly as you stretch and do not bounce Ease into resting periods are each stretch gradually and go only as far as you can Rest for three minutes after each set for a muscle without strain Stretching at the end of each workout is building workout an effective way to increase flexibility Rest for one minute after each set for a toning work out STAYING MOTIVATED Rest for 30 seconds after each set for a weight loss workout For motivation keep a record of each workout List the Plan to spend the first couple of weeks familiarizing date the exercises performed the weight used and yourself with the equipment and learning the proper the numbers of sets and repetitions completed Record form for each exercise your weight and key body measurements at the end of every month Remember the key to achieving the COOLING DOWN greatest results is to make exercise a regular and enjoyable part of your everyday life 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
9. e information accompanying your weight set for additional exercises Inspect and properly 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 ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 4 slide the desired weights not included onto the Weight Tube 41 A WARNING po not place more than 130 pounds on the Leg Lever 4 REMOVING THE PAD TUBE AND PADS Before doing leg curl exercises the indicated Pad Tube 10 and Foam Pads 22 must be removed from the weight bench To do this slide one of the Foam Pads off of the Pad Tube then pull the Pad Tube out of the Front Leg 8 ADJUSTING THE BENCH WIDTH To adjust the width of the bench to use either a stan dard barbell or an Olympic barbell remove the indi cated M10 x 73mm Bolts 44 from the Extension Tubes 43 Refer to assembly steps 2 and 3 for instructions on how to reassemble the Crossbar 3 at the desired width 10 ATTACHING THE CURL POST For some exercises the Curl Post 26 must be attached to the weight bench Slide the Curl Post 26 into the Front Leg 8 Align one of the adjustment holes in the Curl Post with the adjustment hole in the Front Leg Tighten the M10 x 48mm Adjustment Knob 33 into the adjustment hole in the Front Leg Make sure that you fully tighten the
10. e the Adjustment Pin with the Pin Clip 14 Make sure the Adjustment Pin 32 is com pletely inserted through both holes in the adjustment tubes and the Frame 2 With the wide end of the Seat 11 positioned as shown attach the Seat to the brackets on the Frame 2 with four M6 x 16mm Screws 15 Lubricate 11 12 13 14 Attach the Curl Pad 27 to the Curl Post 26 with two M6 x 16mm Screws 15 Slide the Curl Post 26 into the Front Leg 8 Align one of the adjustment holes in the Curl Post with the adjustment hole in the Front Leg Tighten the M10 x 48mm Adjustment Knob 33 into the adjustment hole in the Front Leg Fully tighten the Adjustment Knob Tap two 3 4 Round Inner Caps 9 into each Pad Tube 10 Insert the Pad Tubes into the holes in the Leg Lever 4 and the Front Leg 8 Slide two Foam Pads 22 onto each Pad Tube Make sure that all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in ADJUST MENTS beginning on page 10 ADJUSTMENTS The weight bench is designed to be used with your own weight set not included The steps below explain how the weight bench can be adjusted See EXERCISE GUIDELINES on page 12 for important exercise information and refer to the accompanying exercise guide to see the correct form for several exercises Refer also to the exercis
11. ight 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 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 balanced program is e Plan weight training workouts on Monday Wednesday and Friday e 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 and develop your heart and lungs 12 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 lt 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 wa
12. ng The model number is WEBE13102 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 look at the drawing below and familiarize yourself with the parts that are labeled Backrest Adjustment Tube PART IDENTIFICATION CHART This chart is provided to help you identify the small parts used in assembly The number in parenthesis below each part refers to the key number of the part Important Some parts may have been pre assembled for shipping purposes If you cannot find a part in the parts bags check to see if it has been pre assembled My UO M10 x 81mm Bolt 35 M10 x 72mm Bolt 40 M6 Washer 25 M10 x 68mm Bolt 44 M8 Washer 38 M10 x 65mm Bolt 18 O M8 x 58mm Bolt 39 M10 Washer 24 ED Op M6 x 38mm Screw 16 ANY M6 x 16mm Screw 15 O E mp lt lt M4 x 16mm Screw 34 M10 Nylon Locknut 19 T je a E E N x o E M8 Nylon Locknut 13 ASSEMBLY A Make Things Easier for Yourself Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by anyone However it is important to realize that the versatile weight bench has many parts and that the assembly process will take time Most people find that by setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the followi
13. ng information and instructions e Assembly requires two people Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Tighten all parts as you assemble them unless instructed to do otherwise Note The parts shown in this step may be pre assembled Also the Extension Tubes 43 see step 2 may be slid onto the Crossbar 3 Slide an Extension Tube Bushing 45 onto each end of the Crossbar 3 as shown Press a Crossbar Bushing 46 into each end of the Crossbar Secure the two Crossbar Bushings with four M4 x 16mm Screws 34 Note The tabs on the Extension Tube Bushings 45 will need to be pushed into the holes in the Crossbar 3 when the Extension Tubes 43 see step 2 are slid onto the Crossbar The weight bench can be adjusted for use with either a standard barbell see drawing 2a or an Olympic barbell see drawing 2b Note the position of the warning decal and make sure that the Extension Tubes 43 are oriented as shown Slide an Extension Tube onto one end of the Crossbar 3 and over an Extension Tube Bushing 45 Align the indicated holes and secure the Extension Tube to the Crossbar with two M10 x 68mm Bolts 44 two M10 Washers 24 and two M10 Nylon Locknuts 19 Attach the other Extension Tube 43 to the other end of the Crossbar 3 in the same manner e As you assemble the weight bench make sure all par
14. orized 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 191040 R0902A Printed in USA 2002 ICON Health amp Fitness Inc
15. r of this manual for information on ordering replacement parts 14 EXPLODED DRAWING Model No WEBE13102 RO902A 15 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 e The MODEL NUMBER of the product WEBE13102 e The NAME of the product WEIDER PRO 455 weight bench e The SERIAL NUMBER of the product see the front cover of this manual e The KEY NUMBER and DESCRIPTION of the desired part s see the PART LIST and the EXPLODED DRAWING on pages 14 and 15 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 repairs not provided by an ICON auth
16. rm 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 page 13 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 bre
17. ten pounds on the leg lever to balance the weight bench Always remove the curl post from the front leg before performing leg curls with the leg lever If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down A 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 WEIDER PRO 455 weight bench The versatile PRO 455 weight bench is designed to be used with your own weight set not included to develop every major muscle group of the body Whether your goal is a shapely figure dramatic muscle size and strength or a healthier cardiovascular system the PRO 455 weight bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have additional ques tions please call our Customer Service Department Weight Rest Adjustment Knob Curl Pad Leg Lever Weight Tube 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 calli
18. ts are oriented as shown in the drawings For help identifying small parts use the PART IDENTIFICATION CHART on page 5 The following tools not included are required for assembly e Two adjustable wrenches One rubber mallet 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 Warning Decal Warning Decal 3 Note The following drawings show the Crossbar 3 adjusted to the standard width Note the position of the warning decal and the name decal and make sure that the Extension Tubes 43 and Upright Bases 7 are oriented exactly as shown Attach the Extension Tubes to the Upright Bases with four M10 x 81mm Bolts 35 two Support Plates 20 and four M10 Nylon Locknuts 19 Slide the Uprights 1 into the Upright Bases 7 and secure them at the desired height with the M10 x 67mm Adjustment Knobs 30 A WARNING Always set both Uprights 1 at the same height Make sure that the M10 x 67mm Adjustment Knobs 30 are inserted completely and tightened into the Uprights before you begin any exercise 4 Attach the Frame 2 to the Crossbar 3 with two M10 x 72mm Bolts 40 and two M10 Nylon Locknuts 19 5 Attach the Front Leg 8 to the Frame 2 with two M10 x 65mm Bolts 18 two M10 Washers 24
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