Weider WEBE2159C User's Manual
Contents
1. Warning Decal Placement e 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 e Replace label if damaged illegible or removed e Un mauvais usage de ce produit peut causer de s rieuses blessures Lisez le livret d instruct ions et suivez les conseils de s curit importants e Gardez les enfants loign s en tout temps e Remplacer l tiquette si celle ci est endomma g e illisible ou enlev e The decal shown to the right has been placed on the weight bench If the decal is missing or if it is not legible please call our Customer Service Department toll free at 1 888 936 4266 Monday through Friday 8 a m until 6 30 p m Eastern Standard Time to order a replacement decal Apply the replacement decal in the loca tion shown Important Precautions To reduce the risk of serious injury read the following important precautions before using the weight bench Always fold the backrest out of the way when performing squat exercises see page 11 Insert the adjustment knob into the hole in the bench frame to hold the backrest in place Do not sit on the seat when the back rest is folded Do not stand with your back to the weight bench when performing squat exercises see page 11 You should be able to see the weight rests while exercising so2. indicates a non illustrated part Specifications are subject to change without notice See page 16 for information about ordering replacement parts 14 15 O en D N LLI M 0 gt O 09 Q O O Lo LLI Ordering Replacement Parts To order replacement parts simply call our Customer Service Department toll free at 1 888 936 4266 Monday through Friday 8 a m until 6 30 p m Eastern Standard Time excluding holidays To help us assist you please be prepared to give the following information when calling 1 The MODEL NUMBER of the product WEBE215900 2 The NAME of the product WEIDER PRO 215 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 OF DU CANADA ING 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 fre
3. feeling exhausted On the exercise poster accompa nying this manual you will find photographs showing the correct form for several exercises description of each exercise is also provided along with a list of the muscles affected Refer to the muscle chart on page 13 to find the locations 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 You should rest for a short period of time after each set The following are guidelines for resting Rest three minutes after each set for a muscle build 12 THE FOUR BASIC TYPES OF WORKOUTS Muscle Building The only way to increase the size and strength of your muscles is to push them close to their maximum capacity When you progressively increase the inten sity of your exercise your muscles will continually adapt and grow You can tailor the individual exercise to the proper intensity level 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 obvi ously depends upon the individual use
4. is a highly individual matter It is very important to avoid overdoing it during the first few months of your exercise program 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 immediately and begin cooling down Find out what is wrong before continu ing Remember that adequate rest and a proper diet are important factors 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 with emphasis on the areas that you want to develop the most To give balance and variety to your work outs 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 You will gain the greatest benefits from exercising by maintaining proper form 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
5. 4 How many times a week do you exercise I i 10 What other type of exercise equipment do you own I 4 Less than 3 times 3 times or more Bicycle Exercise Cycle Treadmill I 5 Have you ever purchased an ICON product before 3 Home Gym LI Weight Bench Stepper J Yes J No 4 Cardio Glide Other 6 Where did you first see or hear about ICON products 11 Which type of magazines do you read regularly i Magazine Friend relative 4 Sports 4 Fitness L Motoring Newspaper Ad CI Store Business Computer General I Other I I 12 Do you wish to be sent further bulletins about ICON products I I 7 What was the primary reason for purchasing this ICON product LJ Yes No I Store Employee Television Ads J Colour I Electronic Features LJ Magazine Ads Price THANK YOU FOR YOUR TIME 1 Product Design Product Innovation Other Features 1999 ICON of Canada Inc Printed in Canada i I I Part No 155084 J00829 C 6 Printed in Canada O 1999 ICON Health amp Fitness Inc 18
6. on one end of the Backrest Supports 9 Lubricate a 5 16 x 5 Bolt 43 Attach the Backrest Supports 13 to the Bench Frame 5 with the Bolt and a 5 16 Nylon Locknut 40 Make sure the Backrest Supports 13 are orient ed as shown Do not overtighten the Nylon Locknut 40 the Backrest Supports must be able to pivot freely Lower the Backrest 23 onto the Adjustment Tube 12 10 Insert the 1 4 x 2 1 2 Carriage Bolt 14 through the hole in the Seat Plate 1 Attach the Seat Plate 1 to the wide end of the Seat 22 with two 1 4 x 1 2 Screws 37 Insert the 1 4 x 2 1 2 Carriage Bolt 14 through the hole in the Bench Frame 5 and secure it with a 1 4 Washer 16 and a 1 4 Nylon Locknut 2 Attach the narrow end of the Seat 22 to the Bench Frame 5 with the 1 4 x 2 1 2 Screw 36 and 8 1 4 Washer 16 11 Press a 1 3 4 Square Inner Cap 19 into each end of the Leg Lever 3 and into the top end of the Front Leg 4 Press the 1 Round Angle Cap 38 onto the indicated end of the weight tube D Now press a 1 Round Inner Cap 30 into the opposite end of the weight tube D Slide the Weight Stop 21 onto the weight tube D 12 Lubricate the 5 16 x 2 1 2 Bolt 41 Attach the Leg Lever 3 to the bracket E on the Front Leg 4 with the Bolt 41 and a 5 16 Nylon Jamnut 39 13 Press two 3 4 Round Inner Caps 31 into each Pad Tube 1
7. that you can safely return the barbell to the weight rests when you finish the exercise When using the backrest make sure the adjustment tube is fully inserted into the adjustment brackets on the uprights Always remove the curl post from the front leg before performing leg curl or leg exten sion exercises with the leg lever see page 10 Always set both weight rests at the same height The long adjustment knob must always be inserted through both the weight rest and upright and firmly tightened Never tighten the long adjustment knob into an upright and then set a weight rest in the upright on top of the long adjustment knob Always exercise with a partner When you are performing bench press exercises squat exercises or toe raise exercises your partner should stand behind you 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 13 14 15 16 17 18 19 Read all instructions in this manual 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 Use the weight bench only on a level surface Cover the flo
8. 7 Insert a Pad Tube 17 through the hole in the Leg Lever 3 Insert the other Pad Tube through the hole in the bracket E on the Front Leg 4 Slide two Foam Pads 18 onto each Pad Tube 17 14 Make sure all parts are properly tightened before you use the weight bench The use of all remain ing parts will be explained in Adjusting the Weight Bench beginning on the next page Adjusting the Weight Bench This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 12 for impor tant information on how to get the most benefit from your exercise program Also refer to the accompanying exercise poster to see the correct form for each exercise Inspect and tighten all parts each time you use the weight bench Replace any worn parts immediately 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 23 can be set to three different positions a level position a decline position and an incline position To change the position of the Backrest 23 move the Adjustment Tube 12 to a different set of adjustment brackets B on the Uprights 8 9 Make sure the Adjustment Tube 12 is securely seat ed in the adjustment brackets ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 3 first make sure the Weight Stop 21 not shown is on the wei
9. USER S MANUAL PATENT PENDING Model No WEBE2159C0 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 customer satisfaction If you have questions or if there are missing parts we will guarantee complete satisfaction through direct assis tance 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 1 888 936 4266 Mon Fri 8 a m 6 30 p m EST CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference Table of Contents Warning Decal Placement Important Precautions Before You Begin Part Identification Chart Assembly 2 4 oe eae ee ow eee rues st Adjusting the Weight Bench Exercise Guidelines EG ES 0 eueene Exploded Drawing Ordering Replacement Parts Limited Warranty Customer Record Warranty Registration Card
10. ght tube D Then slide the desired amount of weight not included onto the weight tube WARNING Do not place more than 130 pounds on the leg lever ATTACHING THE CURL POST For some exercises the Curl Post 10 must be attached to the weight bench Remove the 1 3 4 Square Inner Cap 19 from the Front Leg 4 Insert the Curl Post 10 into the Front Leg Align the holes in the Front Leg and the Curl Post Secure the Curl Post with the Short Adjustment Knob 26 Make sure that you fully tighten the Short Adjustment Knob When the Curl Post 10 is not in use store it in the Storage Post 27 and insert the 1 3 4 Square Inner Cap 19 back into the Front Leg 4 10 ADJUSTING THE WEIGHT RESTS To change the height of the Weight Rests 11 first remove the barbell not included from the Weight Rests Then remove the Long Adjustment Knob 25 from the Weight Rest in one Upright Position the Weight Rest at the desired height or turn it around if needed Align the holes in the Weight Rest and the Upright Secure the Weight Rest with the Long Adjustment Knob Make sure that you fully tighten the Long Adjustment Knob Position the other Weight Rest 11 in the same manner Both Weight Rests must be set at the same height WARNING Always set both weight rests at the same height The long adjustment knob must always be inserted through both the weight rest and upright and firmly tightened Never ti
11. ghten the long adjustment knob into an upright and then set a weight rest in the upright on top of the long adjustment knob ADJUSTING THE BENCH FOR SQUAT EXERCISES To perform squat or toe raise exercises lift the Backrest 23 to the upright position and pull it forward as far as it will go Insert the Adjustment Knob 26 into the hole in the Bench Frame 5 to hold the Backrest in place Welded Tubes en Raise the Weight Rests 11 to the highest position and turn them around see ADJUSTING THE WEIGHT RESTS above The high side of the Welded Tubes must be on the side shown Remove the Curl Post 10 from the Storage Post 27 when performing squat or toe raise exercises WARNING Always fold the backrest out of the way and lock in place with the adjustment knob when performing squat exercises Do not sit on the seat when the backrest is folded WARNING When performing squat exercises always place 50 pounds on the leg lever to balance the bench WARNING Do not stand with your back to the weight bench when performing squat exercises You should be able to see the weight rests while exercising so that you can safely return the barbell when you finish the exercise 11 Exercise Guidelines PERSONALIZING YOUR EXERCISE PROGRAM Specifying the appropriate length of time for each workout as well as the number of repetitions or sets for each exercise
12. he 5 16 Nylon Locknuts 40 used in steps 1 through 4 5 Pressa 1 3 4 Square Inner Cap 19 into the lower end of the Curl Post 10 Attach the Curl Pad 24 to the Curl Post 10 with two 1 4 x 1 2 Screws 37 Slide the Curl Post 10 into the Storage Post 27 6 Press 8 1 1 4 Square Inner Cap 34 into each end of the Adjustment Tube 12 Insert the Adjustment Tube 12 into one set of adjust ment brackets B on the Uprights 8 9 Make sure the Adjustment Tube 12 is oriented as shown and that the pins on the Tube are fully inserted into the slots in the adjustment brackets 7 Press a 2 Square Inner Cap 29 into the upper end of each Weight Rest 11 Press 8 1 Round Inner Cap 30 into each end of the welded tube C on each Weight Rest 11 Slide a Weight Rest 11 into the Right Upright 9 Align one of the holes in the Weight Rest with the hole in the Upright Insert a Long Adjustment Knob 25 through the Upright and the Weight Rest Tighten the Knob into the welded nut Insert the other Weight Rest 11 into the Left Upright 8 in the same manner Both Weight Rests 11 must be set at the same height 8 Attach the Backrest 23 to the Backrest Supports 13 with four 1 4 x 1 2 Screws 37 Make sure the Backrest Supports 13 are oriented as shown Note the holes
13. id shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Ham string back of leg Gastrocnemius back of calf lt gt 7870 20 gt 2 20 5 13 Part List Model No WEBE2159C0 Description Curl Pad Long Adjustment Knob Short Adjustment Knob Storage Post 2 Square Inner Cap With Slot 2 Square Inner Cap 1 Round Inner Cap 3 4 Round Inner Cap 5 16 x 3 Bolt 2 1 4 Square Inner Cap 1 1 4 Square Inner Cap 5 16 2 1 2 Carriage Bolt 1 4 x 2 1 2 Screw 1 4 x 1 2 Screw 1 Round Angle Cap 5 16 Nylon Jamnut 5 16 Nylon Locknut 5 16 x 2 1 2 Bolt 5 16 x 2 3 4 Bolt 5 16 x 5 Bolt User s Manual Exercise Chart Qty gt gt O1 0 Jo Key No 24 25 26 Description Seat Plate 1 4 Nylon Locknut Leg Lever Front Leg Bench Frame Left Base Right Base Left Upright Right Upright Curl Post Weight Rest Adjustment Tube Backrest Support 1 4 x 2 1 2 Carriage Bolt 5 16 Washer 1 4 Washer Pad Tube Foam Pad 1 3 4 Square Inner Cap Support Plate Weight Stop Seat Backrest Qty a a a aS VY A BH PY VP VP Key No 60 00 4 O O1 5 D gt Note
14. ight 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 product caused by or attribut able to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON autho rized service center to products used for commercial or rental purposes or to 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 provinces do not allow the exclusion or limitation of incidental or conse quential 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 partic ular purpose is limited in its scope and duration to the terms set forth herein Some provinces do not allow lim itations on how long an implied warranty lasts Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other
15. nner Cap With Slot 28 into the Bench Frame 5 Attach the Bench Frame 5 to the Front Leg 4 with two 5 16 x 2 3 4 Bolts 42 the Support Plate 20 and two 5 16 Nylon Locknuts 40 Do not tighten the Nylon Locknuts yet 2 Press a2 1 4 Square Inner Cap 33 into the lower end of the Left Upright 8 Do not confuse the Left 1 gt Welded Nut Upright with the Right Upright Locate the welded nut to identify each Upright Press a 2 Square Inner Cap 29 into the lower end of the Storage Post 27 Attach the Left Base 6 and the Storage Post 27 to the Left Upright 8 with two 5 16 x 3 Bolts 32 and two 5 16 Nylon Locknuts 40 Do not tighten the Nylon Locknuts yet 3 Press a 2 1 4 Square Inner Cap 33 into the lower end of the Right Upright 9 Attach the Right Base 7 to the Right Upright 9 with two 5 16 x 3 Bolts 32 two 5 16 Washers 15 and two 5 16 Nylon Locknuts 40 4 Insert a 5 16 x 2 1 2 Carriage Bolt 35 through the front hole in each Base 6 7 Slide the mounting bracket A on the Bench Frame 5 onto the Carriage Bolts Thread a 5 16 Nylon Locknut 40 onto each Carriage Bolt Do not tighten the Nylon Locknuts yet Insert two 5 16 2 3 4 Bolts 42 through the mount ing bracket A on the Bench Frame 5 and the Bases 6 7 Thread a 5 16 Nylon Locknut 40 onto each Bolt Now tighten t
16. op every major muscle group of the body you please note the product model number and serial Whether your goal is a shapely figure dramatic mus number before calling The model number is cle size and strength or a healthier cardiovascular sys WEBE215900 The serial number can be found on a tem the PRO 215 Weight Bench will help you achieve decal attached to the PRO 215 Weight Bench see the the specific results you want front cover of this manual For your benefit read this manual carefully before Before reading further please review the drawing using the WEIDER PRO 215 Weight Bench If you below and familiarize yourself with the parts that are have additional questions please call our Customer labeled Service Department toll free at 1 888 936 4266 Weight Rest Backrest Long Adjustment Knob Adjustment Brackets Adjustment Tube Seat Leg Lever i Storage Post AN Weight Tube Curl Pad AN QI gt Part Identification Chart Model No WEBE2159C0 000 5 1 4 1 2 Screw 37 1 4 2 1 2 Screw 36 5 16 Washer 15 1 4 2 1 2 Carriage Bolt 14 0 0303000 1 4 Nylon Locknut 2 5 16 x 2 1 2 Carriage Bolt 35 mn 5 16 x 2 1 2 Bolt 41 H 5 16 Nylon Locknut 40 5 16 x 2 3 4 Bolt 42 5 16 x 3 Bolt 32 up 5 16 x 5 Bolt 43 Assembly Before beginning assembly carefully read the e For help identifying the
17. or beneath the weight bench for protection Inspect and tighten all parts each time you use the weight bench Replace any worn parts immediately Keep children under 12 and pets away from the weight bench at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising Do not use a barbell longer than six feet with the weight bench Always make sure there is an equal amount of weight on each side of your barbell The weight bench is designed to support a maximum of 460 pounds including the user a barbell and weights Do not place more than 210 pounds including a barbell and weights on the weight rests Do not place more than 130 pounds on the leg lever for normal use When performing squat exercises always place 50 pounds on the leg lever to balance the bench WARNING 10 11 12 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 PRO Monday through Friday 8 a m until 6 30 p m Eastern 215 Weight Bench The PRO 215 is designed to help Standard Time excluding holidays To help us assist you devel
18. r 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 repeti tions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a moderate percentage of their capacity Select a mod erate amount of weight and increase the number of repetitions 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 completing more sets rather than by using high amounts of weight Weight Loss To lose weight use 3 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 Many people desire a complete and well balanced fit ness program and cross training is a very effective way to accomplish this One example of a balanced program is e Plan weight training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as cycling or running on Tuesday and Thursday 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 develop your hear
19. small parts use the PART following information and instructions IDENTIFICATION CHART on page 5 e As you assemble the weight bench make sure all Make Things Easier for Yourself parts are oriented as shown in the drawings Everything in this manual is designed to ensure that the assembly of our products can be complet ed successfully by anyone However it is impor tant to recognize that your new equipment is a sophisticated product with many small parts and consequently the assembly process will take time Most people find that by setting aside plenty of time and by deciding to make the task enjoy able assembly will go smoothly The following tools not included are required for assembly Two 2 adjustable wrenches One 1 rubber mallet One 1 standard screwdriver Assembly requires two people One 1 phillips screwdriver e Place all parts in a cleared area and remove the e Lubricant such as grease or petroleum jelly packing materials Do not dispose of the packing plus soapy water materials until assembly is completed Assembly will be more convenient if you have the Tighten all parts as you assemble them unless following tools A socket set a set of open end or instructed to do otherwise closed end wrenches or a set of ratchet wrenches 1 Before assembling this product make sure you have read and understand the information in the box above Press the 2 Square I
20. t and lungs without strain Stretching at the end of each workout is very effective for increasing flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the weight and the numbers of sets and repetitions completed Record your weight and key body measurements at the end ing workout Rest one minute after each set for a toning workout Remember the key to achieving the greatest results Rest 30 seconds after each set for a weight loss of every month is to make exercise a regular and enjoyable part of workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper your everyday life form for each exercise End each workout with 5 to 10 minutes of stretching 0 OJ COOLING DOWN 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 AN MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm NN y Obliques waist Brachioradials forearm AD y mama 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 Delto
21. 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 This warranty gives you specific legal rights You may also have other rights which vary from province to province or so specified by the retailer of your equipment ICON OF DU CANADA 900 de I Industrie St J r me QC J7Y 4B8 16 Customer Record Model No CS rial No Retailer Name i Purchase Date Retailer Address ICON of Canada Inc 900 de l Industrie St J r me Qu bec Canada J7Y 4B8 17 le ICON WEIDER WESIO u Canada Inc PRODUCT WARRANTY REGISTRATION IMPORTANT MAIL WITHIN 14 DAYS OF PURCHASE I I I I I I I I I I I I NAME PHONE ADDRESS COUNTY 0 POSTCODE MODEL NO SERIALNO gt PURCHASE DATE RETAILER NAME 0 RETAILER ADDRESS I I I 1 Primary user s of product 8 Did you consider purchasing fitness equipment from another I 4 Male 4 Female Family manufacturer i 2 Age of primary user NG 8 l I I 0 24 35 44 55 64 What other Manufacturer 25 34 45 54 65 and over 9 Based on your impression of what you have purchased i I would you buy another ICON product I 3 Annual household income 7 0 9 999 1 9 Yes 1 No 4 No Opinion I 10 000 14 999 1 20 000 If not what other brand name equipment would you purchase 1 I I I I
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