Weider WEBE1494 User's Manual
Contents
1. M10 x 95mm Bolt 27 M10 x 90mm Bolt 19 O M10 x 70mm Screw 31 M6 Washer 15 M10 x 200mm Bolt 22 M10 x 65mm Screw 29 M10 Nylon Locknut 25 M6 x 65mm Screw 21 M10 x 30mm Screw 20 E M10 Washer 30 M4 x 16mm Self tapping Screw 24 MAKE ASSEMBLY EASIER REMOVE AND USE THIS PART IDENTIFICATION CHART AND PART LIST EXPLODED DRAWING DURING ASSEMBLY SAVE THIS PART IDENTIFICATION CHART PART LIST EXPLODED DRAWING FOR FUTURE REFERENCE PART LIST Model No WEBE1494 1 Key No Qty OANDOABRWN NN Ad DI MT N H H m a m m m m m Description Base Frame Upright Base Upright Center Base Support Dip Arm Pull up Arm Right Handle Left Handle Arm Pad Backrest 50mm Round Inner Cap Long Foam Grip 28mm Round Inner Cap M6 Washer Short Foam Grip 50mm Round Arm Cap Key No Qty NNN O 0O00N N A AA N R0306A Description Bushing M10 x 90mm Bolt M10 x 30mm Screw M6 x 65mm Screw M10 x 200mm Bolt Pin M4 x 16mm Self tapping Screw M10 Nylon Locknut 50mm x 127mm Inner Cap M10 x 95mm Bolt 70mm x 50mm Outer Endcap M10 x 65mm Screw M10 Washer M10 x 70mm Screw User s Manual Exercise Guide Grease Pack Note tt indicates a non illustrated part Specifications are subject to change without2. and select the amount of resistance 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 resistance TONING You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of resistance and increase the number of rep etitions 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 com pleting more sets rather than by using high amounts of resistance WEIGHT LOSS To lose weight use a low amount of resistance 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 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 and strengthen your body plus
3. 0mm Screw 31 and two M10 Washers 30 Press a 50mm Round Inner Cap 12 into the Pull up Arm Make sure that the thick side of the Cap is on the side shown Attach the Right Handle 8 in the same man ner 5 Insert the Pull up Arm 7 into the Upright 3 Attach the Pull up Arm to the Upright with four M10 x 30mm Screws 20 and four M10 Washers 30 6 Lubricate the M10 x 200mm Bolt 22 with the included grease Attach the Dip Arm 6 to the Upright 3 with the Bolt and an M10 Nylon Locknut 25 Do not overtighten the Locknut the Dip Arm must be able to pivot easily Attach the tether on the Pin 23 to the Upright 3 with an M4 x 16mm Self tapping Screw 24 Insert the Pin into the hole in the Dip Arm 6 and into the Upright 7 Attach an Arm Pad 10 to the Dip Arm 6 with two M6 x 65mm Screws 21 and two M6 Washers 15 Wet a Short Foam Grip 16 and the indicated handle on the Dip Arm 6 with soapy water Press a Bushing 18 the Short Foam Grip and a 28mm Round Inner Cap 14 onto the handle on the Dip Arm Repeat this step for the other side of the Dip Arm 6 8 Attach the Backrest 11 to the Upright 3 with two M6 x 65mm Screws 21 and two M6 Washers 15 9 Make sure that all parts have been properly tightened before the exercise rack is used ADJUSTMENTS This section explains how to adjust the exercise rack See the EXERCISE GUIDELINES on page 10 for impor tant in
4. If you have questions after reading this manual see the front cover of this manual To help us assist you please note the product model ASSEMBLED DIMENSIONS Height 84 in Width 41 in Depth 44 in 213 cm 104 cm 112 cm Arm Pad Handles number and serial number before calling The model number is WEBE1494 1 The serial number can be found on a decal attached to the exercise rack see the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the exercise rack at www weiderservice com registration Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Pull up Arm Upright Backrest Foot Rest Handle ASSEMBLY Tighten all parts as you assemble them unless Make Things Easier for Yourself instructed to do otherwise This manual is designed to ensure that the exercise rack can be assembled successfully by anyone Most people find that by setting aside plenty of time assembly will go smoothly The following tools not included are required for assembly As you assemble the exercise rack make sure all parts are oriented as shown in the drawings Before beginning assembly carefully read the HAE Two adjustable wrenches following information and instructions One rubber mallet Assembly requires two people One standard scr
5. bility 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 11 Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Posterior Deltoid shoulder Rhomboideus upper back 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 A B C D E F G H I J K L M N O P Q R S T U V W X 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 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
6. devel op your heart and lungs 10 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 effective exercise program This
7. ewdriver For help identifying small parts use the PART IDENTIFICATION CHART 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 Before beginning assembly make sure you understand the information in the box above Important Some of the parts described in the assembly steps may be pre assembled Attach one side of the Center Base 4 to the Base Frame 1 with two M10 x 90mm Bolts 19 two M10 Washers 30 and two M10 Nylon Locknuts 25 Make sure the warning decal is in the position shown Do not tighten the Locknuts yet Repeat this step for the other side of the Center Base 4 2 Attach the Upright Base 2 to a Center Base 4 with two M10 x 95mm Bolts 27 and two M10 Nylon Locknuts 25 Do not tighten the Locknuts yet 3 Attach the Support 5 to the Base Frame 1 with two M10 x 90mm Bolts 19 and two M10 Nylon Locknuts 25 Do not tighten the Locknuts yet Insert the Upright 3 into the Upright Base 2 Attach the Upright and Support 5 to the Upright Base with four M10 x 30mm Screws 20 Tighten the M10 Nylon Locknuts 25 used in steps 1 3 4 Attach the Left Handle 9 to the Pull up Arm 7 with an M10 x 65mm Screw 29 an M10 x 7
8. formation about 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 the exercise rack is used Replace any worn parts immediate ly The exercise rack can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ADJUSTING THE DIP ARM To adjust the Dip Arm 6 to the up or down position remove the Pin 23 Move the Dip Arm to the new position and reinsert the Pin in to the Arm Note The Pin must be inserted into the Dip Arm and Upright 3 when the Dip Arm is in the up position as shown in the drawing The Pin will be behind the Upright when the Dip Arm is in the down position 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 by changing the amount of resistance 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 resistance for each exercise depends upon the individual user You must gauge your limits
9. he PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly WARNING DECAL PLACEMENT The decal shown here has been placed on the exer cise rack in the indicated location If the decal is missing or illegible call the toll free telephone num ber on the front cover of this manual and order a free replacement decal Apply the replacement decal in the location shown WARNING 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 WEIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARN ING To reduce the risk of serious injury read the following important precautions before using the exercise rack de Read all instructions in this manual and all warnings on the exercise rack before using the exercise rack Use the exercise rack only as described in this manual It is the responsibility of the owner to ensure that all users of the exercise rack are ade quately informed of all precautions The exercise rack is intended for home use only Do not use the exercise rack in any commercial rental or institutional setting Keep the exercise rack indoors away from moisture and dust Place the exercise rack on a level surface with a mat beneath it to pro tect the floor or carpet Ma
10. ibutable 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 purpos es 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 connec tion with the use or performance of the product or damages with respect to any economic loss loss of prop erty loss of revenues or profits loss of enjoyment or use costs of removal or installation or other conse quential damages of whatsoever nature Some states do not allow the exclusion or limitation of incidental 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 mer chantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth here in Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limita tion 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 233797 R0306A Printed in China O 2006 ICON IP Inc
11. ke sure that there is enough clearance around the exercise rack to mount dismount and use the exercise rack 10 Keep children under 12 and pets away from the exercise rack at all times Inspect and properly tighten all parts regular ly Replace any worn parts immediately Always wear athletic shoes for foot protec tion while exercising The exercise rack is designed to support a maximum user weight of 300 pounds The exercise rack is not designed to be used with weights Do not use weights or other forms of resistance with the exercise rack If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER 315 exercise rack The exercise rack is designed to help you develop the major muscle groups of the upper body Whether your goal is a shapely figure dramatic increase in muscle size and strength or a healthier cardiovascular system the exercise rack will help you achieve the specific results you want For your benefit read this manual carefully before using the exercise rack
12. notice See the back cover of this manual for information about ordering replacement parts EXPLODED DRAWING Model No WEBE1494 1 R0306A ORDERING 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 when calling e the MODEL NUMBER of the product WEBE 1494 1 e the NAME of the product WEIDER 315 exercise rack the SERIAL NUMBER of the product see the front cover of this manual the KEY NUMBER and DESCRIPTION of the desired part s see the PART LIST and the EXPLODED DRAW ING in 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 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 through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to any product or dam age to a product caused by or attr
13. 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 See 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 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 Rest for one minute after each set for a toning work out 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 is an effective way to increase flexi
14. vWelnJer 315 Model No WEBE1494 1 Serial No Write the serial number in the U S E R i S M AN UA L space above for reference Serial a Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if a part is damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 877 992 5999 Mon Fri 6 a m 6 p m MST ON THE WEB www weiderservice com A CAUTION Read all precautions and instruc Q i tions in this manual before www weiderfitness com using this equipment Save this new pri t riz manual for future reference ew products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT i mex E Ex wih E RO eR YR re 2 IMPORTANT PRECAUTIONS wk zx RO ORE Rana EEG READER ag a A ER SR o gare 3 BEFORE YOU BEGIN x incre or Rc pcd bY weak en qe eae Dae sucio tw Rb Rd arias o RUE anes 4 ASSEMBLY 208 584 ar ep de EAM ox UR Ee peu dor AD AR psc NE on 5 ADJUSTMENTS corras pex dur sts er wu a RC RD dan d atico toe ec xD eR a eoe PR ERR 9 EXERCISE GUIDELINES 5 24 de he ORE a A Ran e EO d e gag 10 ORDERING REPLACEMENT PARTS Lc one e Seas A aa Back Cover LIMITED WARRANTY 24206200 peg RR E Regens e gp a s RR Reps or RO GR ae nor dub dk e b Ro Rcs Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the center of this manual Remove t
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