Weider WEBE6441 User's Manual
Contents
1. For some exercises the Curl Pad 44 must be attached to the weight bench Insert the Curl Post 42 into the Front Leg 19 Align the holes in the Front Leg and the Curl Post Secure the Curl Post with the Adjustment Knob 36 Make sure that you fully tighten the Adjustment Knob When the Curl Pad 44 is not in use it can be stored in the vertical tube on the Left Stabilizer 25 see the inset drawing However for some exercises you should store the Curl Pad away from the weight bench so they do not interfere with your exercise ADJUSTING THE PAD TUBE The Pad Tube 38 that is inserted into the Front Leg 19 can be adjusted to either a high position or a low position To adjust the Pad Tube 38 remove one Foam Pad 10 Slide the Pad Tube out of the bracket on the Front Leg 19 and re insert it into the other hole in the bracket Slide the Foam Pad back onto the Pad Tube ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 18 slide the desired amount of weight not included onto the Weight Tube 39 A WARNING bo not place more than 130 pounds on the leg lever 12 ADJUSTING THE BENCH FOR SQUAT EXERCISES To perform squat or toe raise exercises fold the Backrest 15 into the upright position by lifting and pulling it for ward as far as it will go Remove the Adjustment Tube 29 from the Uprights 1 37 Insert the Weight Rests 21 46 into one of the two hi2. Backrest Tube 1 Square Inner Cap Adjustment Tube M6 Washer 38mm Square Inner Cap 1 Round Inner Cap M10 x 62mm Carriage Bolt M10 x 68mm Bolt 3 4 Round Inner Cap Adjustment Knob Left Upright Pad Tube Weight Tube 30mm Square Inner Cap Right Safety Spotter Curl Post M8 x 64mm Bolt Curl Pad Left Safety Spotter Left Weight Rest Crossbar Support Plate M10 x 75mm Bolt User s Manual Exercise Guide Note tt 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 EXPLODED DRAWING Model No WEBE64410 R0901A 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 WEBE64410 2 The NAME of the product WEIDER PRO 450 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 and the EXPLODED DRAWING at the center 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 condi
3. 44 to the Curl Post 42 with two M6 x 16mm Screws 3 14 Press a 1 Round Inner Cap 32 into each Weight Rest 21 46 and each Safety Spotter 41 45 Insert the Weight Rests 21 46 into one set of holes in the Uprights 1 37 Turn the Weight Rests until the locking clips are hooked around the Uprights Make sure that both Weight Rests are at the same height Insert the Safety Spotters 41 45 into one set of adjustment holes in the Uprights 1 37 Turn the Safety Spotters until the locking clips are hooked around the Uprights Make sure that both Safety Spotters are at the same height and that they are a few holes lower than the Weight Rests 21 46 15 Make sure that all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in ADJUSTMENTS beginning on the next page 10 ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 14 for important information on how to get the most benefit from your exercise program Also refer to the accompanying exercise guide to see the correct form for each exercise Make sure all parts are properly tightened each time you use the weight bench Replace any worn parts immedi ately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use sol vents ADJUSTING THE BACKREST The Backrest 15 can be set to four different positions a le
4. 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 Part No 177214 RO901A Printed in China 2001 ICON Health amp Fitness Inc
5. 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 E SCAVODOVOZENACSTIOMNMOOU gt 15 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 weight 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 achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life PART LIST Model No WEBE64410 Key No Qty OONDOOARWND O NMD_ WOH ARAB mi 00 a DNN a a e aAa NA Description Right Upright Angle Cap M6 x 16mm Screw M6 x 38mm Screw Bench Frame M10 Washer M6 x 62mm Screw 16mm x 18 5mm Spacer Leg Lever Spacer Foam Pad M10 Nylon Locknut 1 Round Inner Cap M8 Nylon Locknut Seat Backrest Upright Support Plate 2 Square Inner Cap Leg Lever Front Leg Crossbar Right Weight Rest M10 x 155mm Bolt M8 Washer 51mm x 76mm Inner Cap Left Stabilizer Key No Qty 26 27 28 29 30 31 A dd dl dl d i b d dd O A QOYAAO 000 bh VV SIN RO901A Description Right Stabilizer
6. been applied to the weight bench If the decal is missing or if it is not legible please call our Customer Service Department e Misuse of this product may result in serious injury toll free at 1 800 999 3756 Monday 3 dat vani dr Ee oe through Friday o am untl 6 pm Do nat allow chin on ar around machine Mountain Time to order a free replace Replace label if damaged illegible or removed ment decal Apply the replacement decal in the location shown WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following important precautions 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 Make sure all parts are properly tightened each time you use the weight bench Replace any worn parts immediately Keep children under 12 and pets away from the weight bench at all times Keep hands and feet away from moving parts Alwa
7. m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is WEBE64410 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 review the drawing below and familiarize yourself with the parts that are labeled Left Side Upright Weight Rest Backrest Leg Lever Weight Tube Adjustment Tube 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 O CM iim M6 x 16mm Screw 3 M6 x 38mm Screw 4 Uy M6 x 62mm Screw 7 Leg Lever Spacer 9 AMA M10 Washer 6 M8 x 64mm Bolt 43 H AN Bi M10 x 62mm Carriage Bolt 33 AAN O H M10 x 68mm Bolt 34 Ob M10 Nylon Locknut 11 M6 Washer 30 AN AY M8 Nylon Locknut 13 M8 Washer 23 M10 x 75mm Bolt 48 M10 x 155mm Bolt 22 ASSEMBLY Place all parts in a cleared area and remove the Make Things Easier for Yourself packing materials Do not dispose of the packing
8. Adjustment Tube are inserted into the slots in the adjustment brackets 9 Press 1 Square Inner Caps 28 into the ends of both Backrest Tubes 27 Attach the Backrest Tubes 27 to the Backrest 15 with four M6 x 38mm Screws 4 and four M6 Washers 30 Do not tighten the four Screws yet 10 Rest the Backrest 15 on the Adjustment Tube 29 Lubricate the M10 x 155mm Bolt 22 Slide the Bolt through an M10 Washer 6 the right Backrest Tube 27 a 16mm x 18 5mm Spacer 8 and the Bench Frame 5 so that the tip of the Bolt is barely visible on the other side Hold another 16mm x 18 5mm Spacer 8 between the Bench Frame 5 and the left Backrest Tube 27 Slide the M10 x 155mm Bolt 22 through the Spacer and the left Backrest Tube Secure the Bolt with an M10 Washer 6 and an M10 Nylon Locknut 11 Do not overtighten the Nylon Locknut the Backrest must be able to pivot freely Tighten the four M6 x 38mm Screws 4 used in step 9 11 Attach the Seat 14 to the Bench Frame 5 with two M6 x 16mm Screws 3 an M6 x 62mm Screw 7 and an M6 Washer 30 12 Press two 3 4 Round Inner Caps 35 into each of the three Pad Tubes 38 Slide a Foam Pad 10 onto one end of each Pad Tube 38 Insert the three Pad Tubes 38 into the indicated holes in the Leg Lever 18 and the bracket on the Front Leg 19 Slide another Foam Pad 10 onto each Pad Tube 13 Attach the Curl Pad
9. Model No WEBE64410 Serial No Write the serial number in the space above for reference Serial Number Decal under seat QUESTIONS If you have questions or if there are missing parts we will guar antee complete satisfaction through direct assistance 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 assistance free of charge 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 Visit our website at O www weiderfitness com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS occ 3 BEFORE YOU BEGIN sies iii ned Pade eked be DES eae Gam eee en ede 4 PART IDENTIFICATION CHART occ 5 ASSEMBLY ciali cs a vial bea Ree Rhona A cadena ae 6 ADJUSTING THE WEIGHT BENCH 11 EXERCISE GUIDELINES oie cetei imi rideta ee edo ina REA he bee es 14 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY re caei tias a ew Raed Me hea aja Bee a ara ele aa Back Cover Note A PART LIST EXPLODED DRAWING is attached in the center of this manual Remove the PART LIST EXPLODED DRAWING before beginning assembly WARNING DECAL PLACEMENT The decal shown at the right has
10. aphs showing the correct form for several exercises and a list of the muscles affected Refer to the muscle chart on page 15 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 breath 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 e Rest for one minute after each set for a toning work out e 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 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
11. gh est sets of holes in the Uprights 1 37 Important For squat exercises the Weights Rests must be inserted from the back as shown A WARNING Always fold the backrest out of the way when performing squat exercises Do not sit on the seat when the backrest is folded Always place 50 pounds on the leg lever to bal ance the bench when performing squat exercises Do not stand with your back to the weight bench when performing squat exercises You should be able to see the weight rests while exercising so that you can safely return the barbell when you finish the exercise 13 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 continually adapt and grow as you progres sively 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 e 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 comple
12. h hole Insert the Bolts from this side Place the Right Stabilizer flat on the floor Slide the Right Upright 1 onto the four M10 x 62mm Carriage Bolts 33 in the Right Stabilizer 26 Attach the Upright with four M10 Nylon Locknuts 11 Set the Right Upright 1 aside making sure that it cannot fall 2 Identify the Left Upright 37 by the position of the adjustment brackets Press a 51mm x 76mm Inner Cap 24 into the top of the Left Upright Press a 2 Square Inner Cap 17 into each end of the Left Stabilizer 25 Press a 38mm Square Inner Cap 31 into the vertical tube on the Left Stabilizer Insert four M10 x 62mm Carriage Bolts 33 up through the Left Stabilizer 25 Place the Left Stabilizer flat on the floor Adjustment Brackets Slide the Left Upright 37 onto the four M10 x 62mm Carriage Bolts 33 in the Left Stabilizer 25 Attach the Upright with four M10 Nylon Locknuts 11 Insert two M10 x 68mm Bolts 34 into an Upright Support Plate 16 Next insert the Bolts into the indi cated holes in the Right Upright 1 While a second person holds the Right Upright 1 slide the bracket on the Crossbar 20 over the two M10 x 68mm Bolts 34 Make sure that the Crossbar is turned so the decal is on top Secure the Crossbar with two M10 Nylon Locknuts 11 Attach the Crossbar 20 to the Left Upright 37 in the same manner 4 Slide an M10 x 68mm Bolt 34 into the upper hole in the F
13. materials until assembly is completed This manual is designed to ensure that the weight bench can be assembled successfully The following tools not included are required by anyone Most people find that by setting for assembly aside plenty of time assembly will go smoothly Two adjustable wrenches Before beginning assembly carefully read the One rubber mallet following information and instructions One standard screwdriver Assembly requires two people io One Phillips screwdriver gt For help identifying small parts use the PART IDENTIFICATION CHART on page 5 Lubricant such as grease or petroleum jelly and soapy water Tighten all parts as you assemble them unless instructed to do otherwise Assembly will be more convenient if you have a socket set a set of open end or closed end As you assemble the weight bench make sure all wrenches or a set of ratchet wrenches parts are oriented as shown in the drawings 1 Before assembling this product make sure you understand the information in the box above Identify the Right Upright 1 by the position of the adjustment brackets Press a 51mm x 76mm Square Inner Cap 24 into the top of the Right Upright Press a 2 Square Inner Cap 17 into each end of the Right Stabilizer 26 Insert four M10 x 62mm Carriage Bolts 33 up through the Right Stabilizer 26 Note On one side of the Stabilizer there is an indentation around eac
14. ront Leg 19 and the bracket on the Bench Frame 5 Slide another M10 x 68mm Bolt with an M10 Washer 6 into the lower hole in the Front Leg and the Bench Frame Insert the Curl Post 42 into the Front Leg 19 Secure the two M10 x 68mm Bolts 34 with two M10 Nylon Locknut 11 Do not overtighten the M10 Nylon Locknuts 11 the Curl Post 42 must slide freely after assem bly Set the Curl Post aside until assembly step 17 5 Attach the Bench Frame 5 and the Crossbar Support Plate 47 to the Crossbar 20 with two M10 x 68mm Bolts 34 and two M10 Nylon Locknuts 11 6 Press three 2 Square Inner Caps 17 into the Leg Lever 18 Attach the Weight Tube 39 to the Leg Lever 18 with an M8 x 64mm Bolt 43 two M8 Washers 23 the Leg Lever Spacer 9 and an M8 Nylon Locknut 13 7 Press the Angle Cap 2 onto the indicated end of the Weight Tube 39 Press a 1 Round Inner Cap 12 into the opposite end of the Weight Tube Lubricate an M10 x 75mm Bolt 48 Attach the Leg Lever 18 to the bracket on the Front Leg 19 with the Bolt and an M10 Nylon Locknut 11 Do not overtighten the Nylon Locknut the Leg Lever must be able to pivot freely Lubricate 8 Press a 30mm Square Inner Cap 40 into each end of the Adjustment Tube 29 Place the Adjustment Tube 29 in one set of adjust ment brackets on the Uprights 1 37 Make sure that the pins on the
15. te 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 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 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 e 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 devel op your heart and lungs 14 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
16. 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 minutes 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 photogr
17. tions 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 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 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
18. to catch the barbell if you cannot complete a repetition Always set both weight rests and safety spotters at the same height Make sure that the weight rests and safety spotters are turned so the locking pins are hooked around the uprights If you feel pain or dizziness at any time while exercising stop immediately and begin cool 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 versatile WEIDER PRO 450 weight bench The PRO 450 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 PRO 450 will help you 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 Note The terms right side and left side are determined relative to a person sitting on the bench they do not correspond to what is right and left on the drawings in the manual Right Side toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p
19. vel position two decline positions and an incline posi tion To change the position of the Backrest 15 move the Adjustment Tube 29 to a different set of adjustment brackets in the Uprights 1 37 and rest the Backrest on the Adjustment Tube To set the Backrest to the lowest decline position remove the Adjustment Tube and rest the Backrest directly on the Crossbar 20 USING THE WEIGHT RESTS AND SAFETY SPOTTERS Before beginning an exercise insert the Weight Rests 21 46 and the Safety Spotters 41 45 into the holes in the Uprights 1 37 that are best suited for the exercise The selected holes should be at the lowest point to which you want your barbell to go during the exercise Note Make sure that the locking clips are hooked around the Uprights Important The Safety Spotters 41 45 are designed to be safety devices Their primary function is to min imize the risk of injury if the barbell is dropped during standing exercises The Safety Spotters are deliber ately designed to bend when hit with a barbell loaded with heavy weights This minimizes the risk of the barbell bouncing off the Safety Spotters and causing injury to the user If you accidentally bend the Safety Spotters please call our Customer Service Department see the front cover of this manual to order replacement Safety Spotters AWARNING Always set both weight rests and both safety spotters at the same height 11 ATTACHING THE CURL POST
20. ys wear athletic shoes for foot protec tion while exercising Do not use a barbell longer than six feet with the weight bench Note The weight bench does not include a barbell or weights Always make sure there is an equal amount of weight on each side of your barbell Do not stand with your back to the weight bench when performing squat exercises You should be able to see the weight rests while exercising so that you can safely return the barbell to the weight rests when you finish the exercise 12 13 14 15 16 17 18 19 Always place 50 pounds on the leg lever to balance the bench when performing squat exercises Always fold the backrest out of the way when performing squat exercises Do not sit on the seat when the backrest is folded The weight bench is designed to support a maximum of 460 pounds including the user a barbell and weights Do not place more than 210 pounds including a barbell and weights on the weight rests Do not place more than 130 pounds on the leg lever for normal use When using the backrest make sure that the adjustment tube is fully inserted into the adjustment brackets on the uprights Always remove the curl post from the front leg before performing leg curl or leg exten sion exercises with the leg lever Always exercise with a partner When you are performing bench press exercises squat exercises or toe raise exercises your partner should stand behind you
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