Weider WEBE0638 User's Manual
Contents
1. 70mm Bolt 26 M10 x 63mm Bolt 16 M6 Washer 22 M10 x 85mm Bolt 23 ASSEMBLY Tighten all parts as you assemble them unless Make Assembly Easier instructed to do otherwise This manual is designed to ensure that the As you assemble the weight bench make sure all weight bench can be assembled successfully parts are oriented as shown in the drawings by anyone Most people find that by setting aside plenty of time assembly will go smoothly For help identifying small parts see the PART IDENTIFICATION CHART on page 5 Before beginning assembly carefully read the The included grease and the following tools not following information and instructions included may be required for assembly Assembly requires two persons Two adjustable wrenches One rubber mallet oh e Because of its weight and size the weight bench should be assembled in the location where it will be used Make sure that there is enough clear ance to walk around the weight bench as you assemble it e One standard screwdriver One Phillips screwdriver E Assembly will be more convenient if you have a Place all parts in a cleared area and remove the socket set a set of open end or closed end packing materials Do not dispose of the packing wrenches or a set of ratchet wrenches materials until assembly is completed To make assembly easier make sure that you understand2. No 266478 R0608B Printed in China 2008 ICON IP Inc
3. TM WEIDER 230 USER S MANUAL Model No WEBE0638 0 Serial No Write the serial number in the space above for reference Serial Number Decal under seat QUESTIONS As a manufacturer we are com mitted to providing complete cus tomer satisfaction If you have questions or if parts are missing PLEASE DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the product model number and serial number see the drawing above before contacting us CALL TOLL FREE 1 877 992 5999 Mon Fri 6 a m 6 p m MT Sat 8 a m 4 p m MT ON THE WEB www weiderservice com A CAUTION a Visit our website at Read all precautions and instruc DI tions in this manual before using www weiderfitness com 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 Lilli e Ce ee ee ee EP oe ee 3 BEFORE YOU BEGIN irreale yen Ae iat 4 PART IDENTIFICATION CHART 5 ASSEMBLY Lie ae o ii 6 ADJUSTMENT Lili O RR A A ev x 9 EXERCISE GUIDELINES ea ia ed ae a 10 PART LIST ocio E e e ed ide 14 EXPLODED DRAWING coccion a di A ce i le ae n 15 ORDERING REPLACEMENT PARTS 0c0occccccccc eee eet nents Back Cover LIMITED WARRANTY a ria pe oo chs atra g B ia A ina Back Cover WARNING DECAL PLACEMENT AWA R N N G This drawing shows the location s of the warning decal s If a
4. ake copies of this page and use the copies to schedule and record your strength and aerobic workouts Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life Strength Date _ Exercise A Reps Exercise Aerobic i f A ANA Strength Date Exercise Reps Exercise Aerobic l I Date Exercise Min Dist Speed nu ETA AA Strength Date Exercise Reps Exercise Aerobic E SS A e 12 NOTES PART LIST Model No WEBE0638 0 Key No OANDABRWN 10 11 12 13 14 15 16 Qty M A RRP AAR am poa Description Frame Front Leg Rear Leg Stabilizer Backrest Frame Pivot Bracket Backrest Seat Foam Pad Pad Tube 19mm Round Inner Cap 50mm Round Outer Cap 50mm Square Inner Cap 45mm Square Inner Cap 25mm x 50mm Inner Cap M10 x 63mm Bolt Key No Qty 17 18 19 20 21 22 23 24 25 26 27 28 NNOA AZ NDZAR R0608B Description M6 x 60mm Screw M10 x 63mm Carriage Bolt M10 Nylon Locknut M10 Washer Locking Pin M6 Washer M10 x 85mm Bolt M6 x 16mm Screw M10 x 20mm Bolt M10 x 70mm Bolt M10 Large Washer M4 x 16mm Screw User s Manual Exercise Guide Grease Packet Note Specifications are subject to change without notice See the back cover of this manual for information about orderi
5. al rental or institutional setting Use the weight bench only on a level sur face Cover the floor beneath the weight bench to protect the floor Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the weight bench at all times The weight bench is designed to support a maximum weight of 410 Ibs 186 kg includ 8 10 11 12 ing a maximum user weight of 300 Ibs 136 kg Do not use more than 110 Ibs 50 kg of weight with the weight bench Note The weight bench does not include weights Wear appropriate exercise clothes while exercising do not wear loose clothes that could become caught on the weight bench Always wear athletic shoes for foot protec tion while exercising Keep hands and feet away from moving parts Always make sure that the locking pin is fully inserted into the frame and the pivot bracket before you exercise If you feel pain or dizziness while exercising stop immediately and begin cooling down Use the weight bench only as described in this manual BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER PRO model number and serial number before contacting us 230 weight bench The weight bench is designed to The model number and the location of the serial num help develop the major muscle groups of the upper ber decal are shown on the front cover of this manual body Whether your goal
6. decal is missing or Nehe CEN Mes a illegible call the telephone number on the Leg Developer Max 50 LBS front cover of this manual and request a Weight Carri Max 110 LBS Chest Fly Per Arm Max 30 LBS free replacement decal Apply the decal in Product may not offer all listed exercises the location shown Note The decal s may not be shown at actual size A WARNING e Misuse of this machine may result in serious injury e Read user s manual prior to use and follow all warnings and instructions e Do not allow children on or around machine e Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your weight bench before using your weight bench ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 Before beginning any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems 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 a com merci
7. es of aerobic exercise such as running on a treadmill or riding on an elliptical exer ciser or exercise cycle 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 10 The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the appropriate length of time for each workout and the numbers of repetitions and sets to complete is an individual matter Avoid overdoing it during the first few months of your exercise program Progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness while exercising stop immediately and cool down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important fac tors in any exercise program 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 workout to
8. is to tone your body build dramatic muscle size and strength or improve your To avoid a registration fee for any service needed cardiovascular system the weight bench will help you under warranty you must register the weight to achieve the specific results you want bench at www weiderservice com registration For your benefit read this manual carefully before Before reading further please familiarize yourself with you use the weight bench If you have questions the parts that are labeled in the drawing below after reading this manual please see the front cover of this manual To help us assist you note the product ASSEMBLED DIMENSIONS Height 4 ft 6 in 137 cm Width 1ft 6 in 46 cm Backrest Depth 3 ft 4 in 102 cm Front Leg Locking Pin Foam Pad Pivot Bracket 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 near the end of this manual Note Some small parts may have been preattached If a part is not in the hardware kit check to see if it has been preattached O OH M6 x 60mm Screw 17 M10 Nylon Locknut 19 Mio barge Washer 27 M10 x 63mm Carriage Bolt 18 M10 x 20mm Bolt 25 n M6 x 16mm Screw 24 M10 Washer 20 l O M4 x 16mm Screw 28 M10 x
9. ividual 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 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 follows Plan strength training workouts on Monday Wednesday and Friday e Plan 20 to 30 minut
10. m of the Frame 1 with an M4 x 16mm Screw 28 Next insert the Locking Pin into the Frame and into an adjustment hole in the Pivot S Bracket 6 Q T 21 Attach an M10 x 20mm Bolt 25 and an M10 Nylon Locknut 19 to the hole in the end of the Tether Pivot Bracket 6 2 See step 5 Tighten the M10 Nylon Locknuts 19 7 Orient the Backrest 7 as shown Attach the Backrest to the Backrest Frame 5 with four M6 x 16mm Screws 24 8 Attach the Seat 8 to the Frame 1 with four M6 x 60mm Screws 17 and four M6 Washers 22 9 Make sure that all parts are properly tightened before you use the weight bench ADJUSTMENT ADJUSTING THE BACKREST The Backrest 7 can be used in a declined position a level position or any of four inclined positions To adjust the Backrest first remove the Locking Pin 21 from the Frame 1 Move the Backrest to the desired position and reinsert the Locking Pin into the Frame and an adjustment hole in the Pivot Bracket 6 WARNING Make sure that the Locking Pin 21 is fully inserted into the Frame 1 and the Pivot Bracket 6 Adjustment Holes 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 ind
11. minimal trip charge This warranty does not extend to any damage to a product caused by or attributable 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 con nection with the use or performance of the product damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limita tion 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 merchantability or fitness for a particular purpose are limited in their 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 that vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part
12. ng replacement parts These parts are not illustrated 14 EXPLODED DRAWING Model No WEBE0638 0 R0608B 15 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions Parts and labor are warranted for 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 repairing or replacing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be preauthorized 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 replacement parts shipped while the product is under warranty the customer will be responsible for a minimal handling charge For in home service the customer will be responsible for a
13. rcise 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 flexibility STAYING MOTIVATED For motivation keep a record of each workout Write the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Record your weight and key body measure ments at the end of every month The key to achieving 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 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 A B C D E F G H l J K L M N O P Q R S IL U V W X EXERCISE LOG M
14. the information in the box above Locate the Stabilizer 4 without the warning decal Attach the Stabilizer to the Front Leg 2 with two M10 x 63mm Carriage Bolts 18 and two M10 Nylon Locknuts 19 Do not tighten the Nylon Locknuts yet 2 Attach the Frame 1 to the Front Leg 2 with two M10 x 63mm Bolts 16 two M10 Large Washers 27 and two M10 Nylon Locknuts 19 Do not tighten the Nylon Locknuts yet 3 Attach the other Stabilizer 4 to the Rear Leg 3 with two M10 x 63mm Carriage Bolts 18 and two M10 Nylon Locknuts 19 Do not tighten the Nylon Locknuts yet Attach the Rear Leg 3 to the Frame 1 with two M10 x 20mm Bolts 25 and two M10 Washers 20 See steps 1 3 Tighten the M10 Nylon Locknuts 19 4 Insert a Pad Tube 10 into the Front Leg 2 Wet the ends of the Pad Tube with soapy water and slide two Foam Pads 9 onto the Pad Tube Repeat this step with the other Pad Tube 10 5 Attach the Pivot Bracket 6 to the Backrest Frame 5 with two M10 x 70mm Bolts 26 and two M10 Nylon Locknuts 19 Do not tighten the Nylon Locknuts yet Insert the Pivot Bracket 6 into the slot in the Frame 1 6 Apply some of the included grease to an M10 x 85mm Bolt 23 Attach the Backrest Frame 5 to the Frame 1 with the Bolt and an M10 Nylon Locknut 19 Do not overtighten the Nylon Locknut the Backrest Frame must pivot easily Attach the tether on the Locking Pin 21 to the botto
15. workout 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 way will leave you feel ing exhausted On the exercise guide accompanying this manual you will find photographs showing the cor rect form for several exercises and a list of the mus cles 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 stroke of each repetition should last about half as long as the return stroke Proper breathing is important Exhale during the exertion stroke 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 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 exe
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