Weider WEBE1521 User's Manual
Contents
1. Model No WEBE15210 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 If you have questions or if there are missing parts we will guarantee 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 assis tance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference 429 USER S MANUAL Visit our website at O www weiderfitness com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 0 0000 eee 2 IMPORTANT PRECAUTIONS s c 2est54 445 8a0 are PALERMO shies RR Deemer dha ae 3 BEFORE YOU BEGIN gt wis sven tered tone eo ee dy EE eed toma bath de Bd Pardee E ese 4 PART IDENTIFICATION CHART ooo 5 ASSEMBLY iii RE a ea e Pe eae ai 6 ADJUSTMENTS 6000 A E RR Peas SRO EER A A BOG 10 EXERCISE GUIDELINES iii iii aed Bed hae LOE e e RE E th ae Le Pa 11 PART LIST sese rai eee tyes bean eb eteas aaa 14 EXPLODED DRAWING saeni desea I canes eee Osi AEE Pi Ue ee de ee eG2. 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 the age of 12 and pets away from the weight bench at all times Always wear athletic shoes for foot protec tion while exercising Keep hands and feet away from moving parts Always keep an equal amount of weight on each end of your barbell when you are using it When adding or removing weights always keep some weight on both ends of the bar bell to prevent the barbell from tipping Note The weight bench does not include a barbell or weights 10 11 12 13 14 15 16 17 18 Do not use a barbell that is longer than six feet with the weight bench When you put weight on the weight rests make sure you put at least ten pounds on the leg lever to balance the weight bench When you are using the leg lever place a barbell with the same amount of weight on the weight rests to balance the bench When adjusting the position of the backrest make sure that the backrest adjustment knob is fully inserted through the backrest bracket Make sure that the large adjustment knobs are inserted completely and tightened into the uprights before beginning any exercise Always set both weight rests and both weight spotters at the same height The weight bench is designed to support a maximum of 560 pounds including the
3. 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 12 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
4. 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 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 ESCAVODOVOZEFNACSTIONMOOUW gt 12 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 The chart on page 13 of this manual can be photocopied and used to schedule and record your workouts 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 MONDAY exercise WEIGHT SET
5. 15 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY i226 ccs cee ee eee eee ne ta eee RR eee aa eee Back Cover WARNING DECAL PLACEMENT 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 The decals shown here have been placed on the weight bench If a decal is missing or if it is not legible 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 to order a free replacement decal Apply the replacement decal in the location Keep hands and shown fingers clear of Note This decal is placed on this area the plastic plate on both sides of the weight bench IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 Read all instructions in this manual before using the weight bench Use the weight bench only as described in this manual The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting 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
6. ICON Health amp Fitness Inc
7. MBLY Place all parts in a cleared area and remove the Make Things Easier for Yourself packing materials Do not dispose of the packing 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 One Phillips screwdriver lt 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 weight bench be sure that you have read and understand the infor mation in the box above Press two 75mm x 50mm Inner Caps 20 into the ends of an Upright Stabilizer 5 Attach an Upright 4 to the Upright Stabilizer 5 with two M10 x 65mm Carriage Bolts 41 and two M10 Nylon Locknuts 35 Note There are indent
8. S REPS es ee TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXERCISE WEIGHT SETS REPS a OE AA a i i cli Eh AE ME iii Wa AAA AE TEA SUN i iii o o 0r r TES pe THURSDAY AEROBIC EXERCISE Date FRIDAY eresse west sets YR 22 UT i ida NANA Make photocopies of this page for scheduling and recording your workouts 13 PART LIST Model No WEBE15210 Key No Qty ADSUNAUGU AN 0444 NNN LL NN A Description Frame Front Stabilizer Crossbar Upright Upright Stabilizer Seat Frame Seat Backrest Backrest Bracket Backrest Frame Weight Spotter Weight Rest Leg Lever Bracket Seat Bracket Leg Lever Square Bushing Upright Cap Large Adjustment Knob M6 Washer 75mm x 50mm Inner Cap Support Plate 50mm Square Inner Cap Foam Pad 19mm Round Inner Cap Key No Qty N N BND o pspppau NnNNZIN R1001A Description Pad Tube Plastic Plate M10 Washer M10 x 78mm Bolt Small Adjustment Knob Backrest Adjustment Knob M6 x 16mm Bolt 8mm Bushing 12 5mm Spacer M10 x 95mm Bolt M10 Nylon Locknut M10 x 65mm Bolt M10 x 140mm Bolt M10 x 100mm Bolt M6 x 50mm Bolt M8 x 55mm Carriage Bolt M10 x 65mm Carriage Bolt M8 Nylon Locknut 20mm x 40mm Inner Cap 50mm Round Inner Cap 40mm x 50mm Inner Cap User s Manual Exercise Guide Indicates a non illustrated part Specifications are subject to change without notice Se
9. ain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is WEBE15210 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 Upright Backrest Leg Lever Weight Tube Weight Rests Adjustment Knob Weight Spotter Backrest Bracket Seat PART IDENTIFICATION CHART This chart is provided to help you identify the small parts used in assembly The number in parentheses below each part refers to the key number of the part from the PART LIST on page 14 of this manual 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 AAA M6 x 50mm Bolt 39 M10 Nylon Locknut di MN M10 Washer 27 M8 x 55mm Carriage Bolt 40 AAA M10 x 65mm Bolt 36 INN M10 x 65mm Carriage Bolt 41 UY i M10 x 78mm Bolt 28 A M10 x 95mm Bolt 34 AN oe M10 x 100mm Bolt 38 AAA M10 x 140mm Bolt 37 M8 Nylon Locknut 42 M6 Washer 19 ASSE
10. dual 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 complete 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 cycli
11. e 6 with the Bolt and an M10 Nylon Locknut 35 Do not overtighten the M10 Nylon Locknut the Backrest 8 must be able to pivot easily Tighten the M8 Nylon Locknuts 42 used in step 5 8 Press two 8mm Bushings 32 into the Leg Lever Bracket 13 Attach the Leg Lever Bracket 13 to the Seat Frame 6 with the Small Adjustment Knob 29 9 Press three 50mm Square Inner Caps 22 into the Leg Lever 15 Press a 50mm Round Inner Cap 44 into the weight tube Lubricate an M10 x 78mm Bolt 28 Attach the Leg Lever 15 to the Leg Lever Bracket 13 with the Bolt and an M10 Nylon Locknut 35 Do not overtighten the Nylon Locknut the Leg Lever must pivot freely 10 Press four 19mm Round Inner Caps 24 into the 11 12 13 ends of the two Pad Tubes 25 Insert the Pad Tubes 25 into the holes in the Leg Lever 15 Slide two Foam Pads 23 onto each Pad Tube Attach the Seat 7 to the bracket on the Seat Frame 6 using two M6 x 16mm Bolts 31 Attach the other end of the Seat to the Seat Frame with an M6 Washer 19 and an M6 x 50mm Bolt 39 Press a Square Bushing 16 into the top and bot tom of a Weight Rest 12 and a Weight Spotter 11 Screw a Large Adjustment Knob 18 into the Weight Rest and the Weight Spotter Pull the Large Adjustment Knob 18 in the Weight Spotter 11 out as far as it will go Slide the Weight Spotter over an Upright 4 Snap the Knob into one of the lower adju
12. e Leg Lever 15 Make sure that the Backrest Adjustment Knob 30 is fully inserted through the Backrest Bracket 9 ADJUSTING THE WEIGHT REST AND WEIGHT SPOTTER Before beginning an exercise move the Weight Rests 12 and the Weight Spotters 11 to sets of holes in the Uprights 4 that are best suited for that exercise Do this by turning the Adjustment Knobs 18 counterclockwise until loose Pull the Knobs out and slide the Weight Rests or the Weight Spotters to the desired height Snap the Knobs into the adjust ment holes in the Uprights and turn the Knobs clock wise until tight The selected holes for the Weight Spotters 11 should represent the lowest point to which you want the barbell to go during the exercise The selected holes for the Weight Rests 12 should be at a com fortable height for lifting and replacing the barbell Perform the exercise as shown on the accompanying exercise guide Note Make sure the Adjustment Knobs 18 are fully tightened AWARNING Always set both Weight Rests 12 at the same height and both Weight Spotters 11 at the same height 10 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 indivi
13. e the back cover for information on ordering replacement parts 14 R1001A EXPLODED DRAWING Model No WEBE15210 15 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 WEBE15210 2 The NAME of the product WEIDER PRO 425 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 on pages 14 and 15 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 n
14. ge Bolts 40 and four M8 Nylon Locknuts 42 Do not tighten the Nylon Locknuts yet Attach the Backrest 8 to the Backrest Frames 10 with four M6 x 50mm Bolts 39 and four M6 Washers 19 Do not tighten the Bolts yet The Backrest must be oriented as shown 6 Screw the Backrest Adjustment Knob 30 into the Frame 1 Pull the Knob out as far as it will go and lower the Backrest Bracket 9 between the Bench Frame Snap the Knob into an adjustment hole in the Backrest Bracket Lubricate an M10 x 140mm Bolt 37 Attach the indicated set of holes in the Backrest Frames 10 and the two Plastic Plates 26 to the Bench Frame 1 with the Bolt two M10 Washers 27 and an M10 Nylon Locknut 35 Note The warn ing decals on the Plastic Plates must face away from the bench Do not overtighten the M10 Nylon Locknut the Backrest 8 must be x Lubricate able to pivot easily 7 Press the 40mm x 50mm Inner Cap 45 into the Seat Frame 6 Press six 8mm Bushings 32 into the Seat Frame and the Backrest Frames 10 Attach the Seat Bracket 14 to the Seat Frame 6 with an M10 x 78mm Bolt 28 and an M10 Nylon Locknut 35 Attach the Seat Bracket 14 to the Frame 1 with an M10 x 100mm Bolt 38 and an M10 Nylon Locknut 35 Lubricate Lubricate an M10 x 140mm Bolt 37 Attach the bottom set of holes in both the Backrest Frames 10 and the two Plastic Plates 26 and two 12 5mm Spacers 33 to the Seat Fram
15. ng 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 11 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 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
16. ot 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 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 177215 R1001A Printed in China 2001
17. s around the holes on one side of the Upright Stabilizers this side must be on the bottom Adjustment Holes Assemble the other Upright 4 and Upright Stabilizer 5 in the same manner Do not tighten the M10 Nylon Locknuts 35 yet Orient the Uprights 4 with the adjustment holes on the outside as shown 2 Position the Crossbar 3 between the two Uprights 4 Note Make sure the decal on the Crossbar is in the position shown Attach the Crossbar to each Upright with four M10 x 95mm Bolts 34 two Support Plates 21 and four M10 Nylon Locknuts 35 Do not tighten the Nylon Locknuts yet 3 Attach the Frame 1 to the Crossbar 3 with two M10 x 95mm Bolts 34 and two M10 Nylon Locknuts 35 Do not tighten the Nylon Locknuts yet Press two 8mm Bushings 32 into the indicated locations on the Frame 1 Press a 75mm x 50mm Inner Cap 20 into the Frame 1 4 Press two 50mm Square Inner Caps 22 into the Front Stabilizer 2 Attach the Front Stabilizer 2 to the Frame 1 with two M10 x 65mm Bolts 36 two M10 Washers 27 and two M10 Nylon Locknuts 35 Tighten the M10 Nylon Locknuts 34 used in steps 1 4 5 Press four 20mm x 40mm Inner Caps 43 into the Backrest Frames 10 Orient the Backrest Frames as shown Note The indents in the Backrest Frames must be on top Attach the Backrest Bracket 9 to the Backrest Frames 10 with four M8 x 55mm Carria
18. stment holes in the Upright Turn the Knob clockwise until tight Attach a Weight Rest 12 to the Upright in the same manner Press an Upright Cap 17 into the top of the Upright Repeat this step with the other Upright 4 Note Make sure both Weight Rests 12 and both Weight Spotters 11 are set at the same height 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 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 11 for important exercise information and refer to the accompanying exercise guide to see the correct form for several exercises Make sure all parts are properly tightened each time you use the weight bench Replace any worn parts immediate ly 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 8 can be used in eight different posi tions To adjust the Backrest hold the Backrest up and pull the Backrest Adjustment Knob 30 out as far as it will go Move the Backrest to the desired posi tion and insert the Knob into an adjustment hole in the Backrest Bracket 9 AWARNING When adjusting the position of the Backrest 8 first remove all weight from the weight tube on th
19. user a barbell and weights Do not place more than 310 pounds including a barbell and weights on the weight rests Do not place more than 150 pounds on the leg lever Always exercise with a partner When you are performing bench press exercises your partner should stand behind you to catch the barbell if you cannot complete a repetition If you feel pain or dizziness while exercising stop immediately and begin cooling down AWARNING 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 425 weight bench The versatile WEIDER PRO 425 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 increase in muscle size and strength or a healthier cardiovascular system the WEIDER PRO 425 will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER PRO 425 weight bench If you have additional questions please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mount
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