Weider WEEVBE1926 User's Manual
Contents
1. M4 x 16mm Self tapping Screw 57 M10 Washer 43 E M6 x 16mm Screw 41 M8 Washer 50 M6 Washer 54 uo 25mm Round Outer Cap 62 O M10 Nylon Locknut 58 E M8 Nylon Locknut 49 O M10 x 93mm Bolt 66 M10 x 72mm Bolt 64 o M10 x 57mm Bolt Set 55 M10 x 58mm Bolt 60 M8 x 58mm Bolt 46 M8 x 52mm Bolt 59 M10 x 50mm Carriage Bolt 67 a l J M6 x 40mm Screw 48 M10 x 130mm Bolt 65 M10 x 145mm Bolt 53 ASSEMBLY As you assemble the weight bench make sure LO O all parts are oriented as shown in the drawings Everything in this manual is designed to ensure that the weight bench can be assembled suc Assembly requires two persons cessfully by almost anyone However the weight bench has many parts and the assembly process will take time By setting aside plenty of For help identifying small parts use the PART IDENTIFICATION CHART time assembly will go smoothly In addition to the included hex keys and grease packet the following tools not includ ed are required for assembly Before beginning assembly carefully read the following information and instructions two adjustable wrenches2. is an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the resistance 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 achiev ing the greatest results is to make exercise a regular and enjoyable part of your everyday life 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 ma TT yy AI A 16 Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior 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 XS lt CHHDOVOZESErFAL TOMNMIODD PART LIST Model No WEEVBE1926 0 Key No Qty 0 ONDQUIA GIN 0 AS N VIT MT MI HAH HNNWOH KH HHA NNHHeHteHt ae Hs Bas Bas Ba a dd dd Description Left Stabilizer Right Stabilizer Left Upright Base Right Upright Base Crossbar Left Rear Support Right Rear Support Frame Adjustment Tube Seat Frame Front Stab
3. with two M8 x 52mm Bolts 59 two M8 x 58mm Bolts 46 six M8 Washers 50 and four M8 Nylon Locknuts 49 Do not tighten the Nylon Locknuts yet 7 Set the pins on the Adjustment Tube 9 down into a set of brackets on the Left and Right Upright Bases 3 4 See steps 1 6 Tighten the M10 Nylon Locknuts 58 and the M8 Nylon Locknuts 49 used in these steps 8 Attach the tether on the Seat Pin 40 to the Seat Fame 10 with an M4 x 16mm Self tap ping Screw 57 Orient the Seat 21 as shown Attach the Seat to the Seat Frame 10 with four M6 x 16mm Screws 41 9 Orientthe two Backrest Frames 17 with the holes in the position shown and orient the Backrest 22 with the wide end in the position shown Attach the Backrest to the two Backrest Frames with four M6 x 40mm Screws 48 and four M6 Washers 54 Do not tighten the Screws yet 10 Note For clarity the Seat 21 see step 8 is not shown in this drawing Apply grease to an M10 x 145mm Bolt 53 Attach the Seat Frame 10 and the Backrest Frames 17 to the Seat Carriage 42 with the Bolt two M10 Washers 43 and an M10 Nylon Locknut 58 Do not overtighten the Locknut the Seat Frame and the Backrest Frames must pivot easily Insert the Seat Pin 40 through the Seat Frame 10 and into the tube on the Seat Carriage 42 Tighten the four M6 x 40mm Screws 48 used in step 9 11 Attach the Weight Tube 1
4. 81 and engage the locking bar around the Left Upright Next insert a Barbell Hook 69 into the Weight Rest and attach the Barbell Hook with an M8 Washer 50 and an M8 Nylon Locknut 49 Repeat this step with the other Weight Rest 39 and the Right Upright 28 16 Attach the Curl Pad 20 to the Curl Post 13 with two M6 x 16mm Screws 41 17 Make sure that all parts are properly tight ened before you use the weight bench The use of all remaining parts will be explained in ADJUSTMENTS starting on the next page 11 ADJUSTMENTS This section explains how to adjust the weight bench See the accompanying exercise guide to see the correct form for each exercise Make sure all parts are properly tightened each time the weight bench is used 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 To adjust the position of the Backrest 22 first move the seat carriage to the desired position see ADJUSTING THE SEAT below Then move the Adjustment Tube 9 to the desired height Make sure the pins on the Adjustment Tube are inserted into a set of brackets on the Left and Right Upright Bases 3 4 or the Left and Right Uprights 28 31 Finally rest the Backrest on the Adjustment Tube ADJUSTING THE SEAT To move the Seat 21 loosen the T handle 45 and pull it out as far as it will
5. go Slide the Seat Carriage 42 to the desired location and engage the T handle into the Frame 8 Then retighten the T handle ADJUSTING THE SEAT FRAME To adjust the angle of the Seat 21 remove the Seat Pin 40 and reinsert it into the other hole in the Seat Frame 10 and the tube on the Seat Carriage 42 12 ATTACHING THE CURL POST Remove the 45mm Square Inner Cap 34 from the Front Leg 12 Insert the Curl Post 13 into the Front Leg and align the holes in the Front Leg and the Curl Post Secure the Curl Post with the Curl Knob 56 Fully tighten the Curl Post Knob STORING THE CURL POST When performing exercises that do not require the Curl Pad 20 remove the Curl Post 13 from the Front Leg 12 and store it in the storage tube on the Right Stabilizer 2 Press the 45mm Square Inner Cap not shown into the Front Leg not shown ADDING WEIGHT TO THE LEG LEVER To use the Leg Lever 18 slide the desired amount of weight not included onto the Weight Tube 19 Secure your weights with a Spring Clip 51 A WARNING Do not place more than 150 pounds 69 kg on the Weight Tube 19 Secure your weights with Spring Clips 51 WEIGHT RESTS To use a barbell not included with the weight bench first move the Weight Rests 39 to the cor rect height for the exercise to be performed Engage the locking bars around the Uprights 28 31 A WARNING Always pl
6. place more than 50 Ibs 23 kg pounds on the fly arms Note The weight bench is designed to be used with an Olympic barbell The weight bench does not include a barbell or weights Always place an equal amount of weight on each side of the barbell Always exercise with a partner Your partner should be ready to catch the barbell if you cannot complete a repetition If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down The decal shown here has been placed on the weight bench If the decal is missing or illegible call the telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown AWARNING Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed 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 versatile WEIDER PRO 330 weight bench The wei
7. 9 to the Leg Lever 18 with an M8 x 58mm Bolt 46 two M8 Washers 50 a 12mm x 10mm Spacer 61 and an M8 Nylon Locknut 49 Press the 25mm Round Outer Cap 62 onto the end of the Weight Tube 19 12 Apply grease to the barrel of an M10 x 57mm Bolt Set 55 Attach the Leg Lever 18 to the Front Leg 12 with the Bolt Set Make sure the barrel of the Bolt Set passes completely through the bracket Do not overtighten the Bolt Set the Leg Lever must pivot easily 13 Locate the Pad Tube 24 that has a 19mm Round Inner Cap 25 in each end Insert the Pad Tube into either hole in the Front Leg 12 Slide two Foam Pads 23 onto the Pad Tube Insert a Pad Tube 24 into one of the holes in the Leg Lever 18 Slide two Foam Pads 23 onto the Pad Tube and press a Pad Cap 68 into the end of each Foam Pad Repeat with the other Pad Tube 24 10 14 Attach the Right Fly Arm 52 to the Right Upright Base 4 with an M10 x 130mm Bolt 65 two 10mm Bushings 38 and an M10 Nylon Locknut 58 Do not overtighten the Nylon Locknut the Right Fly Arm must pivot easily Attach the Right Fly Handle 33 to the Right Fly Arm 52 with an M10 x 58mm Bolt 60 and an M10 Nylon Locknut 58 Do not overtight en the Nylon Locknut the Right Fly Handle must pivot easily Repeat this step for the other side of the weight bench 15 Insert a Weight Rest 39 into one of the holes in the Left Upright
8. Because of its weight and size the weight bench one rubber mallet should be assembled in the location where it will be used Make sure that there is enough clear one standard screwdriver ance to walk around the weight bench as you assemble it one Phillips screwdriver Place all parts in a cleared area and remove the Assembly will be more convenient if you have a packing materials Do not dispose of the packing socket set a set of open end or closed end materials until assembly is completed wrenches or a set of ratchet wrenches Tighten all parts as you assemble them unless instructed to do otherwise Before beginning assembly make sure you understand the information in the box above For help identifying small parts use the PART IDENTIFICATION CHART on page 5 Insert four M10 x 50mm Carriage Bolts 67 up through the Right Stabilizer 2 Attach the Right Upright Base 4 to the right Stabilizer with the indicated Carriage Bolts and two M10 Nylon Locknuts 58 Do not tighten the Nylon Locknuts yet Repeat this step with the Left Stabilizer 1 and Left Upright Base 3 Note Make sure that the indents around the holes in the Left Stabilizer are on the bottom 2 Attach the Crossbar 5 to the Left Upright Base 3 with two M10 x 93mm Bolts 66 two M10 Washers 43 and two M10 Nylon Locknuts 58 Do not tighten the Nylon Locknuts yet Repeat this step with the Right Upright Base 4 3 Slide the L
9. O ORDER REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to give the following information the MODEL NUMBER of the product WEEVBE1926 0 the NAME of the product WEIDER PRO 330 weight bench the SERIAL NUMBER of the product see the front cover of this manual the KEY NUMBER and DESCRIPTION of the part s see the PART LIST and EXPLODED DRAWING on pages 17 18 and 19 Part No 241076 RO906A Printed in China O 2006 ICON IP Inc
10. WEIDER PRO 330 Model No WEEVBE1926 0 Serial No Write the serial number in the space above for future reference U S E R 7 S M A N U A L Serial Number Decal Under Seat QUESTIONS As a manufacturer we are committed to providing com plete customer satisfaction If you have questions or if there are missing or damaged parts please call 08457 089 009 or 0 44 113 3877133 for tele phone calls outside the UK Or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS11 8JG UK Fax 0 44 113 3877125 E mail csuk iconeurope com 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference eS www iconeurope com WEIDER PRO 330 TABLE OF CONTENTS IMPORTANT PRECAUTIONS ce ccoo 00005 ended A KaTa RR EE RR TR aa 3 BEFORE YOU BEGIN 3 dra ER RE A A o 4 PART IDENTIFICATION CHART wicca ceeeee tee ee ea AA S 5 ASSEMBLY conato bara sane t ae Rola aa ela ween whines dia deere a pe Seana ne 6 ADJUSTMENTS 200 o E SE ERE TAR E ra 12 EXERCISE GUIDELINES ui 2 onto coxe mea ri pra ra RARA CARRA SI A moles Rn 15 PART EIST si orpelli een ae 17 EXPLODED DRAWING fac pirra ee ene ava a e AA ARA ai Edi oe 18 HOW TO ORDER REPLACEMENT PARTS Back Cover WEIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS AWARN ING To reduce the r
11. ace both Weight Rests 39 at the same height Make sure the locking bars are securely wrapped around the Uprights 28 31 before setting a barbell on them 13 USING THE BARBELL HOOKS To change weights while your barbell not included is on the Right and Left Uprights 28 31 secure the barbell with the Barbell Hooks 69 To do this flip the Barbell Hooks over the barbell This will reduce the possibility of the barbell tipping while you are changing weights 69 Ore Locking Bar STORING THE WEIGHT BENCH Set the Backrest 22 and the Adjustment Tube 9 to the position shown see ADJUSTING THE BACKREST on page 12 Remove the indicated Curl Knob 56 and lift the Frame 8 to the vertical position Then insert the Curl Knob in the location shown 14 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 adapt and grow as you progressively increase the intensity of your exercise You can adjust the inten sity level of an individual exercise in two ways by changing the amount of weight used by changing the number of repetitions or sets per formed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions The proper amount of weight for each exercise depends upon the
12. d strengthen your body plus devel op your heart and lungs 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 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 effectiv
13. e 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 the next page 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 15 Rest for a short period of time after each set The ideal resting periods follow e Rest for three minutes after each set for a muscle building workout 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 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
14. eft Upright 31 onto the Left Upright Base 3 Attach the Left Rear Support 6 to the Left Stabilizer 1 with the indicated M10 x 50mm Carriage Bolts 67 and two M10 Nylon Locknuts 58 Do not tighten the Nylon Locknuts yet Attach the Left Rear Support 6 to the Left Upright 31 and the Left Upright Base 3 with two M10 x 58mm Bolts 60 the Left Upright Plate 15 and two M10 Nylon Locknuts 58 Finish attaching the Rear Support with an M10 x 93mm Bolt 66 two M10 Washers 43 and an M10 Nylon Locknut 58 Do not tighten the Nylon Locknuts yet Repeat this step with the Right Upright 28 and the Right Rear Support 7 4 Attach the Front Leg 12 to the Front Stabilizer 11 with two M10 x 93mm Bolts 66 and two M10 Nylon Locknuts 58 Do not tighten the Nylon Locknuts yet 5 Orient the Frame 8 so that the hexagonal holes are on the bottom Next apply a small amount of the included grease to an M10 x 72mm Bolt 64 Attach the Frame to the Crossbar 5 with the Bolt and an M10 Nylon Locknut 58 Do not overtighten the Nylon Locknut the Frame must pivot easily Fully tighten a Curl Post Knob 56 into the Crossbar 5 and the Frame 8 Hexagonal Holes 6 Tighten the T handle 45 into the Seat Carriage 42 Pull the T handle 45 out as far as it will go and slide the Seat Carriage 42 onto the Frame 8 Attach the Front Leg 12 to the Frame 8
15. ght bench offers a selection of weight stations designed to develop every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascular system the 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 questions after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number is WEEVBE1926 0 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 Assembled Dimensions Height 152 cm 60 in Upright Barbell Hook Weight Rest Fly Handle Adjustment Tube Curl Pad Seat eS Leg Lever Weight Tube Width 170 cm 67 in Depth 183 cm 72 in Locking Bar Backrest Weight Storage Tube PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses by each drawing is the key number of the part from the PART LIST on page 18 Note Some small parts may have been pre assembled If a part is not in the parts bag check to see if it has been preassembled
16. ilizer Front Leg Curl Post Left Fly Arm Left Upright Plate Upright Cover Backrest Frame Leg Lever Weight Tube Curl Pad Seat Backrest Foam Pad Pad Tube 19mm Round Inner Cap Square Bushing Right Upright Plate Right Upright Left Fly Handle Hand Grip Left Upright 25mm x 40mm Inner Cap Right Fly Handle 45mm Square Inner Cap 25mm x 50mm Inner Cap 25mm Square Inner Cap 38mm x 75mm Inner Cap Key No Qty NMtA4242NMVARMONHAHTAHANRVINABAANSGNANWDAGSAMANA RO906A Description 10mm Bushing Weight Rest Seat Pin M6 x 16mm Screw Seat Carriage M10 Washer 25mm Round Inner Cap T handle M8 x 58mm Bolt Bumper M6 x 40mm Screw M8 Nylon Locknut M8 Washer Spring Clip Right Fly Arm M10 x 145mm Bolt M6 Washer M10 x 57mm Bolt Set Curl Knob M4 x 16mm Self tapping Screw M10 Nylon Locknut M8 x 52mm Bolt M10 x 58mm Bolt 12mm x 10mm Spacer 25mm Round Outer Cap 32mm Square Inner Cap M10 x 72mm Bolt M10 x 130mm Bolt M10 x 93mm Bolt M10 x 50mm Carriage Bolt Pad Cap Barbell Hook User s Manual Exercise Guide Grease Pack Hex Key Note 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 17 EXPLODED DRAWING A Model No WEEVBE1926 0 rossa 18 EXPLODED DRAWING B Model No WEEVBE1926 0 rossa 19 HOW T
17. 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 follows Plan strength training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an exercise cycle or an elliptical exerciser on Tuesday and Thursday Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exer cise will reshape an
18. isk of serious injury read the following important precautions before using the weight bench 1 10 11 Read all instructions in this manual and all warnings on the weight bench 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 Keep the weight bench indoors away from moisture and dust Place the weight bench on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around the weight bench to mount dis mount and use the weight bench Inspect and properly tighten all parts regular ly Replace any worn parts immediately Keep hands and feet away from moving parts Always set both weight rests at the same height Keep children under 12 and pets away from the weight bench at all times Always wear athletic shoes for foot protec tion while exercising The weight bench is designed to support a maximum user weight of 300 Ibs 136 kg and a maximum total weight of 610 Ibs 277 kg Do not place more than 310 Ibs 140 kg 12 13 14 15 including the barbell on the weight rests Do not place more than 150 Ibs 68 kg pounds on the leg lever Do not
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