Weider WEBE6356 User's Manual
Contents
1. assembly be sure that you have read and understand the information in the box above Attach the Left Base 53 the Right Base 40 and the Lat Base 48 with two M8 x 60mm Carriage Bolts 3 two M8 x 68mm Bolts 1 and four M8 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet 2 Press a 50mm Square Inner Cap 21 into each Weight Upright 42 Press four 25mm Round Inner Caps 23 into each Weight Upright Attach a Weight Upright 42 to the Left Base 53 with an M8 x 60mm Carriage Bolt 3 and an M8 Nylon Locknut 11 Do not tighten the Nylon Locknut yet Attach the other Weight Upright 42 to the Right Base 40 with an M8 x 60mm Carriage Bolt 3 and an M8 Nylon Locknut 11 Do not tighten the Nylon Locknut yet Fete E Lire irene sopito Teen Ee 3 Press a 50mm Square Inner Cap 21 into each Front Upright 43 Attach a Front Upright 43 to a Weight Upright 42 with two M8 x 68mm Bolts 1 four M8 Washers 15 and two M8 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Attach the other Front Upright 43 to the other Weight Upright 42 in the same manner Attach the Front Upright 43 to the Left Base 53 with an M8 x 68mm Bolt 1 an M8 Washer 15 and an M8 Nylon Locknut 11 Do not tighten the Nylon Locknut yet Attach the other Front Upright 43 to the Right Base 40 in the same manner 4 Press a 50mm Square Inner Cap 21 into each end of the Crossbrace 47 Atta2. bench i in any commercial rental or r Institutional se ing KE Always wear athletic shoes for foot protec i v tion While exere Sing WARNING Before egit ning this or any e exercise program consult v your phy cian This is esp cially Important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no E for pegs injury or property damage g sustained by or thre ugh the use of this product B BEFORE VOU BEGIN Thank you for selecting the WEIDER PRO 635 Weight Bench The versatile PRO 635 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 635 Weight Bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER PRO 635 Weight Bench If you have additional questions please call our Customer ia E Adjustment 1 IL Weight Rests i S Weight Rests Weight Carriage NU Adjustment Bracket 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 note the product model number and serial number before calling The model num
3. 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 7 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 are ini Pei AMAVA Wee fen anes ae EE EE LEE EEN amen lei 1 H The welght b bench does not Include weights The weight bench is designed to support a maximum of 510 pounds including the user 8 weight bar and weights Do not place more Sg than 310 pounds including a Weight bar and welghts on the weight f rests Do not place more than 150 pounds on the eight carriage ki use no more than 50 pounds for ab Crunch mad es Do not place more th exercising stop see and begi ing down When you re using the Weig t carriage be ure there i is an equal amount of weight on f the that all users of the weight bench al quately informed of all precautions BI The weight bench is intended for home use only Do not use the weight
4. stage of each repetition and inhale during the return stroke never hold your breath Rest for 3 minutes after each set if you are doing a muscle building workout 1 minute after each set if you are doing a toning workout and 30 seconds after each set if you are doing a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exer cise 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 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 Sint b FICA TALI nai E TEE STAYING MOTIVATED For motivation keep a record of each workout The chart on page 17 of this manual can be photocopied and used to schedule and record vour workouts List the date exercises performed Weight and numbers of sets and repetitions completed Record your weight and kev bodv measurements at the end of everv month Remember the kev to achieving the greatest results is to make exercise a regular and enjovable part of vour everyday life MUSCLE CHART ji nm f A Wu vU L Abductor outer thigh Quadriceps front of thigh Rhomboideus upper back Gastrocnemius back of calf Deltoid shoulder A Stemomastoid neck L Sartorius fr
5. the Weight Carriage Due to the fact that ab crunches are an aer obic exercise we recommend that you do not place more than 50 pounds on the Weight Carriage while performing ab crunch exercises ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 28 slide the desired amount of weight not included onto the weight tube If you are using olympic weights slide the Olympic Adapter 58 onto the Leg Lever 28 before sliding any weight onto the Leg Lever Do not place more than 150 pounds on the Leg Lever ADJUSTING THE BACKREST The Backrest 36 can be set at three different positions the level position the decline position and the incline posi tion To change the position of the Backrest 36 remove the L Pin 50 from the Adjustment Bracket 51 and the Bench Frame 39 Set the Backrest to the desired posi tion align the holes in the Adjustment Bracket and the Bench Frame and re insert the L Pin ATTACHING THE LAT BAR TO THE HIGH PULLEY STATION Attach the Lat Bar 31 to the Cable 32 with a Cable Clip 33 i SETTING THE ADJUSTMENT WEIGHT RESTS Adjustment To perform squat exercises or toe raise exercises see the accompanying EXERCISE POSTER you will need to set the Adjustment Weight Rests 54 to a comfort able height Insert the Adjustment Weight Rests 54 into the adjust ment holes at the desired height Be sure that each Adjustment Weight Rest is firmly seated in the adjus
6. IDENTIFICATION CHART FROM THE MANUAL This chart is provided to help you identify the small parts used in assembly 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 The number in parenthesis below each part refers to the key number of the part The second number refers to the quantity needed for assembly OH QU M8 Nylon Locknut 11 25 M10 O Locknut 12 6 M6 Washer 17 1 M8 Washer 15 20 M10 Washer 16 4 14mm x 15mm Spacer 14 4 19mm Round Inner Cap 24 6 M6 x 50mm Screw 10 4 M6 x 16mm Screw 9 2 M8 x 60mm Carriage Bolt 3 4 M10 x 63mm Bolt 6 1 M8 x 68mm Bolt 1 21 EH Wu H M10 x 78mm Bolt 5 1 M10 x 70mm Bolt 2 2 ANNAN A M10 x 127mm Bolt 4 3 I 50mm Inner Cap 21 A 76mm Round Outer Cap 25 2 U JI 20mm x 40mm Inner Cap 27 4 60mm Square Bushing 20 3 E il a 25mm Round Inner Cap 23 15 38mm x 50mm Inner Cap 22 1 Angled Round Cap 29 1
7. ber is WEBE63560 The serial number can be found on a decal attached to the PRO 635 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 High Pulley Station Lat Bar Backrest Leg Lever Weight Tube ASSEMBLY Before beginning assembly carefully read the During assembly make sure that all parts are ori following information and instructions ented as shown in the drawings Place all parts in a cleared area and remove the THE FOLLOWING TOOLS NOT INCLUDED ARE packing materials do not dispose of the packing REQUIRED FOR ASSEMBLY materials until assembly is completed l Two 2 adjustable wrenches e e Read each assembly step before you begin One 1 standard screwdriver E For help identifying the small parts used in assembly use the PART IDENTIFICATION e One 1 rubber mallet CHART at the center of this manual Note Some small parts may have been pre attached for ship Lubricant such as grease or petroleum jelly ping purposes If a part is not in the parts bag and soapy water will also be needed check to see if it has been pre attached e Assembly will be more convenient if you have the Tighten all parts as you assemble them unless following tools A socket set a set of open end or instructed to do otherwise closed end wrenches or a set of ratchet wrenches 1 Before beginning
8. ch the Crossbrace 47 to the Lat Base 48 with two M8 x 68mm Bolts 1 two M8 Washers 15 and two M8 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Attach the Crossbrace 47 to both Weight Uprights 42 with four M8 x 68mm Bolts 1 four M8 Washers 15 and four M8 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet sore RE R Lit ESTE re maT Sar Alain nl ieri KATT TA 5 Attach the Lower Lat Tower 46 to the Lat Base 48 with two M8 x 68mm Bolts 1 and two M8 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Attach the Lower Lat Tower 46 to the Crossbrace 47 with two M8 x 68mm Bolts 1 two M8 Washers 15 and two M8 Nylon Locknuts Tighten all Nylon Locknuts used in steps 1 5 now 6 Press two 60mm Square Bushings 20 into the Weight Carriage 56 Press two 25mm Round Inner Caps 23 into the Weight Carriage Press a 60mm Square Bushing 20 into the Carriage Stop 55 The slot in the Square Bushing must be aligned with the indicated hole in the Carriage Stop Align the Slot and the Hole 7 Slide the Weight Carriage 56 onto the Upper Lat Tower 41 The Weight Carraige must be orient ed as shown Slide the Carriage Stop 55 onto the Upper Lat Tower 41 The 60mm Square Bushing 20 must be facing toward the Weight Carriage 56 Attach the Carriage Stop to the Upper Lat Tower with an M8 x 68mm Bolt 1 and an M8 Nylon Locknut 11 8 Insert the Upper Lat T
9. ighten the Nylon Locknut the Backrest Brackets and Adjustment Bracket must be able to move freely Align one set of holes in the Adjustment Bracket 51 with the hole in the Bench Frame 39 Insert the L Pin 50 through the Adjustment Bracket and the Bench Frame Lubricate an M10 x 127mm Bolt 4 Attach the Seat Frame 44 to the Backrest Brackets 38 with the M10 x 127mm Bolt and an M10 Nylon Locknut 12 Do not overtighten the Nylon Locknut the Backrest Brackets and Seat Frame must be able to move freely Press a 38mm x 50mm Inner Cap 22 into the Seat Frame 44 i 4 Lubricate 14 Attach the Seat 35 to the Seat Frame 44 with two M6 x 16mm Screws 9 an M6 Washer 17 and the M6 x 50mm Bolt 7 15 Attach the Backrest 36 to the Backrest Brackets 38 with four M6 x 50mm Screws 10 16 Press a 50mm Square Inner Cap 21 into each end of the Leg Lever 28 Press a 25mm Round Inner Cap 23 into the Leg Lever Press an Angled Round Cap 29 onto the Leg Lever Lubricate the M10 x 78mm Bolt 5 Attach the Leg Lever 28 to the Seat Frame 44 with the Bolt and an M10 Nylon Locknut 12 17 Tap 19mm Round Inner Caps 24 into each end of the three Pad Tubes 37 Insert a Pad Tube 37 through the indicated hole in the Leg Lever 28 Insert another Pad Tube through the other hole in the Leg Lever Insert the remaining Pad Tube through the holes in the Seat Frame 44 Slide two Foam Pad
10. more sets rather than by using high amounts of weight i 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 In the pursuit of a complete and well balanced fitness program many have found that cross training is the answer We recommend that on Monday Wednesday and Friday you plan weight training workouts On Tuesday and Thursday plan 20 to 30 minutes of aero bic exercise such as cycling running or swimming Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate By combining weight training with aero bic exercise you can reshape and strengthen your body plus develop a Stronger heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM We have not specified an exact length of time for each workout or a specific number of repetitions or sets for each exercise It is very important to avoid overdoing it during the first few months of vour exercise program and to progress at your own pace If you experience pain or dizziness at any time while exercising stop immediately and begin to cool down Find out what is wrong before continuing Remember that adequate rest and a proper diet are also important WARMING UP Begin each workout with 5 to 10 minutes of light Stretching and exercise to warm up Warming up p
11. ont of thigh Q Triceps back of arm B Pectoralis Major chest J Tibialis Anterior front of calf R Latissimus Dorsi mid back C Biceps front of arm K Soleus front of calf S Spinae Erectors lower back D Obliques waist L Rectus Abdominus stomach T Gluteus Medius hip E Brachioradials forearm M Adductor inner thigh U Gluteus Maximus buttocks F Hip Flexors upper thigh N Trapezius upper back V Hamstring back of leg G O W H P WEIGHT SET TUESDAY AEROBIC Exercise Date E RS E WEIGHT WEDNESDAY Date SETS THURSDAV AEROBIC EXERCISE Date l WEIGHT SETS Date Make photocopies of this page for scheduling and recording vour workouts PART LIST Model No WEBE63560 MM Deen Key No DO JO om P VIA Note indicates a non illustrated of this manual for information about ONN ASALONANI aula A Qty IV wech e RASH EES Description M8 x 68mm Bolt M10 x 70mm Bolt l M8 x 60mm Carriage Bolt M10 x 127mm Bolt M10 x 78mm Bolt M10 x 63mm Bolt M6 x 50mm Bolt Not used M6 x 16mm Screw M6 x 50mm Screw M8 Nylon Locknut M10 Nylon Locknut Not used 14mm x 15mm Spacer M8 Washer M10 Washer M6 Washer Handgrip Weight Stop 60mm Square Bushing 50mm Square Inner Cap 38mm x 50mm Inner Cap 25mm Round Inner Cap 19mm Round Inner Cap 76mm Round Outer Cap Foam Pad 20mm x 40mm Inner Cap Leg Leve
12. ower 41 into the Lower Lat Tower 46 Fully tighten the M10 x 63mm Bolt 6 into the Lower Lat Tower Slide a Weight Stop 19 onto each side of the Weight Carriage 56 9 Wrap the Cable 32 around a Pulley 45 Attach the Pulley to the Upper Lat Tower 41 with an M10 x 70mm Bolt 2 two M10 Washers 16 two 14mm x 15mm Spacers 14 and an M10 Nylon Locknut 12 Attach the other Pulley 45 to the Upper Lat Tower 41 in the same manner Attach the indicated end of the Cable 32 to the eyebolt on the Weight Carriage 56 10 11 12 13 Press a 76mm Round Outer Cap 25 onto each side of the Stabilizer 49 Press two 50mm Square Inner Caps 21 into the Bench Frame 39 Attach the Stabilizer 49 to the Bench Frame 39 with two M8 x 68mm Bolts 1 two M8 Washers 15 and two M8 Nylon Locknuts 11 Press 20mm x 40mm Inner Caps 27 into the ends of both Backrest Brackets 38 Lubricate an M10 x 127mm Bolt 4 Using the indi cated holes attach the Backrest Brackets 38 to the Bench Frame 39 with the M10 x 127mm Bolt and an M10 Nylon Locknut 12 The Backrest Brackets must be oriented as shown Do not overtighten the Nylon Locknut the Backrest Brackets must be able to move freely Lubricate 4 A Vi Q Lubricate an M10 x 127mm Bolt 4 Attach the Adjustment Bracket 51 to the Backrest Brackets 38 with the M10 x 127mm Bolt and an M10 Nylon Locknut 12 Do not overt
13. p 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 at one of its authorized service centers All products for which warranty claim is made must be received by ICON at one of its authorized service cen ters with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase All returns must be pre authorized bv ICON This warrantv does not extend to anv product or damage to a product caused by or attributable 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 pur poses 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 installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci
14. r Angled Round Cap Spring Clip Cover Key No 31 32 33 Part Specifications are subj ordering replacement parts 1 1 1 2 1 1 3 2 1 1 1 2 2 1 2 1 1 1 1 1 1 1 2 1 1 2 1 1 1 Qtv Description Lat Bar Cable Cable Clip Spring Clip Seat Backrest Pad Tube Backrest Bracket Bench Frame Right Base Upper Lat Tower Weight Upright Front Upright Seat Frame 2 Puliev Lower Lat Tower Crossbrace Lat Base Stabilizer L Pin Adjustment Bracket Not used Left Base Adjustment Weight Rest Carriage Stop Weight Carriage Adapter Insert Olympic Adapter User s Manual Exercise Poster ect to change without notice See the back cover SO di rr be inizio siii EXPLODED DRAWING Model No WEBE63560 14 R1096A 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 WEBE63560 2 The NAME of the product WEIDER PRO 635 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 page 18 of this manual at No 132489 R1096A Printed in China 1996 ICON Health amp Fitnace inn REMOVE THIS PART
15. re pares your body for exercise by increasing eirculation raising your body temperature and delivering 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 workout to workout 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 In order to obtain the greatest benefits from exercising it is essential to maintain proper form Maintaining proper form means 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 accompanying 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 on page 16 to find the loca tions 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
16. s 26 onto each Pad Tube 37 10 18 Sn aree iam a ATEO EAL na Wet the ends of the Lat Bar 31 with soapy water Slide a Handgrip 18 onto each end of the Lat Bar CAUTION Allow the Handgrips to dry before using them Press 25mm Round Inner Caps 23 into the ends of the Adjustment Weight Rests 54 Press an Adapter Insert 57 into each end of the Olympic Adapter 58 Be sure that all parts have been tightened properly The use of all remaining parts will be explained in ADJUSTING THE WEIDER PRO 635 beginning on page 12 of this manual e KEEN ADJUSTING THE WEIDER PRO 635 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 14 for important exercise information Inspect and tighten all parts each time you use the weight bench Replace any wom 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 WEIGHT CARRIAGE To use the lat tower first slide a Weight Stop 19 onto each side of the weight tube of the Weight Carriage 56 Slide the desired amount of weight not included onto the weight tube Be sure that an equal amount of weight is on each side of the weight tube Secure the weights on each side of the weight tube with a Spring Clip 34 Do not place more than 150 pounds on
17. tment hole and that both Adjustment Weight Rests are at the same height an CA Kun eee me ai eet AA Ni EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building In order to increase the size and Strength of your mus cles you must push your muscles to a high percent age of their capacity You must also progressively increase the intensity of your exercise so that your muscles will continually adapt and grow Each individ ual exercise can be tailored to the proper intensity level by changing the amount of weight used or the number of repetitions or sets performed A repetition is one complete cvcle of an exercise such as one sit Up A set is a series of repetitions performed consec utivelv The proper amount of Weight for each exercise depends upon the individual user It is Up to you to gauge vour limits Select the amount of weight that you think is right for you Begin with 3 sets of 8 repeti tions for each exercise that 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 e Toning To tone your muscles you must push your muscles 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
18. x R 2 z eg WE e e bag eege rimani i dea PATENT PENDING USER S MANUAL Model No WEBE63560 _ Serial No Write the serial number in the space above for reference Serial Number Decal QUESTIONS Asa 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 800 999 3756 Mon Fri 6 a m 6 p m MST CAUTION Read all preca tions in this manual using this equipment Sa Manual for future fefe WA im mm 7 ABLE OF CONTENTS LIMITED WARRANTY ia i atlas ie na ek Sa ey us tit d ai BE A 2 IMPORTANT PRECAUTIONS OI A AA 3 EE VOU BEGING sy roi nno Oe 4 ENEE EE PE ADJ STING THE WEIDER PRO eg GER 12 Se 14 PART LIST IET ENEE A A 18 T OPED DRAWING EE A I 19 ORDERING REPLACEMENT PARTS LL LL L TTT Back Cover Note A PART IDENTIFICATION CHART is attached to the center of this manual Remove the PART IDENTIFICATION CHART before beginning assembly WEIDER is a registered trademark of ICON Health amp Fitness Inc LIMITED WARRANTY ICON Health am
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