Weider WEBE1301 User's Manual
Contents
1. Maintaining proper form is an essential part of an effec tive 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 accompanying this manual you will find photographs showing the correct form for sev eral exercises and a list of the muscles affected Refer to the muscle chart on page 11 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 dur ing the exertion stage of each repetition and inhale dur ing 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 MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Br2. 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 shown e Misuse of this product may result in serious injury e Read user s manual and follow all warnings and operating instructions prior to use Do not allow children on or around machine e Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read the following important precautions before using the exercise rack 1 Read all instructions in this manual before 5 Keep children under 12 and pets away from using the exercise rack Use the exercise the exercise rack at all times rack only as described in this manual 6 Make sure all parts are properly tightened 2 It is the responsibility of the owner to ensure each time you use the exercise rack Replace that all users of the exercise rack are ade any worn parts immediately quately informed of all precautions 7 Always wear athletic shoes for foot protec 3 The exercise rack is intended for home use tion while exercising only Do not use the exercise rack in any commercial rental or institutional setting 8 The exercise rack is designed to support a maximum user weight of 250 p
3. the Angled Support to the Upright Base 3 with a 3 8 x 2 85 Bolt two 3 8 Washers and a 3 8 Nylon Locknut Do not tighten the Nylon Locknuts yet Attach the other Angled Support 7 to the other Stabilizer 5 and Upright Base 3 in the same manner 5 Press a Rubber Endcap 14 onto the end of an Upright 2 Orient the Upright as shown and attach it to an Upright Base 3 with two 3 8 x 3 4 Bolts 22 and two 3 8 Washers 18 Note the Bolts must be attached to the lower set of holes in the Upright and Upright Base Do not tighten the Bolts yet Attach the other Upright 2 to the other Upright Base 3 in the same manner 6 Orient the Left Dip Arm 4 as shown so that the large hole is on top Attach the Left Dip Arm to the left Upright 2 with a 3 8 x 2 85 Bolt 23 two 3 8 Washers 18 and a 3 8 Nylon Locknut 19 Do not tighten the Nylon Locknut yet Attach the Left Dip Arm 4 to the left Upright Base 3 with two 3 8 x 3 4 Bolts 22 and two 3 8 Washers 18 Do not tighten the Bolts yet Repeat this step with the Right Dip Arm not shown 7 Orient the Top Crossbar 6 with the bracket on the side shown Attach the Top Crossbar to each Dip Arm 4 25 with two 3 8 x 2 85 Bolts 23 four 3 8 Washers 18 and two 3 8 Nylon Locknuts 19 Do not tighten the Nylon Locknut
4. Model No WEBE13010 Serial No Write the serial number in the space above for reference Serial Number Decal 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 i tions in this manual before www weiderfitness com using this equipment Save this manual for future reference new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS ooo 3 BEFORE YOU BEGIN csar vane dad pied a ea laa a 4 PART IDENTIFICATION CHART occ 5 ASSEMBLY 5 cio de re RE E had saw be hee a Gaede eos 6 EXERCISE GUIDELINES 10 PART LIST ainia ae da iaa 14 EXPLODED DRAWING s 0 0000200 Sad Geren Ya A a ad 15 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY WARNING DECAL PLACEMENT The decal shown here has been placed on the exercise rack in the indicated location If the decal is missing or illegible call
5. achioradials 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 S lt CHMHDOVOZErFAL TOMNMIOD gt 11 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 pages 12 and 13 of this manual can be pho tocopied and used to schedule and record your work outs List the date the exercises performed the weight used and the numbers of sets and repetitions completed Record your weight and key body mea surements at the end of every month Remember the key to achieving the greatest results is to make exer cise a regular and enjoyable part of your everyday life Date MONDAY EXERCISE WEIGHT SETS REPS ESTA 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
6. ct 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 179339 RO901A Printed in China 2001 ICON Health amp Fitness Inc
7. eight training and aerobic exer cise will reshape and strengthen your body and 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 fol lowed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM
8. ement parts 14 EXPLODED DRAWING Model No WEBE13010 R0901A ORDERING REPLACEMENT PARTS To order replacement parts 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 prepared to give the following information when calling e The MODEL NUMBER of the product WEBE13010 e The NAME of the product WEIDER PRO 300 exercise rack e The SERIAL NUMBER of the product see the front cover of this manual e The KEY NUMBER and DESCRIPTION of the desired part s see the PART LIST and the EXPLODED DRAWING on pages 14 and 15 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 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 produ
9. g 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 Press an Endcap 11 onto each end of the two Stabilizers 5 Slide a Handgrip 12 onto the handle of each Stabilizer 2 Attach an Upright Base 3 to a Stabilizer 5 with two 3 8 x 3 4 Bolts 22 and two 3 8 Washers 18 Do not tighten the Bolts yet Attach the other Upright Base 3 to the other Stabilizer 5 in the same manner Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed The following tools not included are required for assembly Two adjustable wrenches e One rubber mallet One standard screwdriver S One Phillips screwdriver lt A small amount of soapy water Assembly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches 3 Attach the Bottom Crossbar 15 to an Upright Base 3 with two 3 8 x 2 85 Bolts 23 four 3 8 Washers 18 and two 3 8 Nylon Locknuts 19 Do not tighten the Nylon Locknuts yet Attach the Bottom Crossbar 15 to the other Upright Base 3 in the same manner 4 Attach an Angled Support 7 to a Stabilizer 5 with a 3 8 x 2 85 Bolt 23 two 3 8 Washers 18 and a 3 8 Nylon Locknut 19 Attach
10. iii o o 0r r TES a E I dsl 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 12 Date MONDAY EXERCISE WEIGHT SETS REPS ESTA 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 a E I dsl 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 WEBE13010 Key No Qty 1 1 2 2 3 2 4 1 5 2 6 1 7 2 8 2 9 1 10 2 11 4 12 8 13 2 Description Pull up Bar Upright Upright Base Left Dip Arm Stabilizer Top Crossbar Angle Support Handle Backrest Arm Pad Endcap Handgrip Bushing Key No Qty 14 2 15 1 16 4 17 2 18 50 19 14 20 2 21 2 22 14 23 14 24 1 25 1 1 RO901A Description Rubber Endcap Bottom Crossbar M8 x 60mm Bolt M8 x 16mm Bolt 3 8 Washer 3 8 Nylon Locknut Rubber Pad 3 8 x 2 Bolt 3 8 x 3 4 Bolt 3 8 x 2 85 Bolt Foam Grip Right Dip Arm User s Manual 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 replac
11. lease review the drawing below and familiarize yourself with the parts that are labeled Pull up Bar Foot Rest Stabilizer Ta Upright Backrest Handle 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 on page 14 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 M8 x 16mm Bolt 17 H 3 8 Nylon Locknut 19 AAA q UL 3 8 Washer 18 3 8 x 2 Bolt 21 3 8 x 3 4 Bolt 22 ANA JJ MN M8 x 60mm Bolt 16 3 8 x 2 85 Bolt 23 ASSEMBLY Make Things Easier for Yourself 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 Before beginning assembly carefully read the following information and instructions Assembly requires two people For help identifying small parts use the PART IDENTIFICATION CHART on page 5 Tighten all parts as you assemble them unless instructed to do otherwise As you assemble the exercise rack make sure all parts are oriented as shown in the drawings Before beginnin
12. ounds 4 Use the exercise rack only on a level surface Cover the floor beneath the exercise rack to 9 If you feel pain or dizziness at any time while protect the floor exercising stop immediately and begin cool ing 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 versatile WEIDER PRO 300 exercise rack The PRO 300 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 PRO 300 will help you achieve the specific results you want For your benefit read this manual carefully before using the exercise rack If you have additional ques tions 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 excluding holidays To help us assist you please note the product model number and serial number before calling The model number is WEBE13010 The serial number can be found on a decal attached to the exercise rack see the front cover of this manual Before reading further p
13. s one sit up A set is a series of rep etitions 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 exer cise 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 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 w
14. s yet 8 Slide a Handgrip 12 onto each end of the Pull up Bar 1 Attach the Pull up Bar to the Uprights 2 with two 3 8 x 2 Bolts 21 and two 3 8 Washers 18 Tighten all of the Bolts and Nylon locknuts used in steps 2 8 9 Attach a Handle 8 to each Dip Arm 4 25 with a 3 8 x 3 4 Bolt 22 and a 3 8 Washer 18 Slide a Handgrip 12 onto each Handle Slide a Bushing 13 and a Handgrip 12 onto each Dip Arm 4 25 Large Hole 10 Attach an Arm Pad 10 to each Dip Arm 4 25 with two M8 x 60mm Bolts 16 and two 3 8 Washers 18 11 Attach the Backrest 9 to the Top Crossbar 6 with two M8 x 16mm Bolts 17 and two 3 8 Washers 18 12 Make sure that all parts have been properly tight ened before you use the exercise rack 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 a
Download Pdf Manuals
Related Search