Weider WEBE2056 User's Manual
Contents
1. 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 pre pared to give the following information when calling 1 The MODEL NUMBER of the product WEBE20560 2 The NAME of the product WEIDER PRO 205 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 page 14 of this manual WEIDER is a registered trademark of ICON Health amp Fitness Inc LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanshio and material under normal use and service conditions for a period of ninety 90 days from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product at one of its authorized service centers All products for which warranty claim is made must be received by ICON at one of its authorized service cen ters with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase returns must be pre authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON2. 205 PATENT PENDING USER S MANUAL Model No WEBE20560 Serial No Write the serial number in the space above for reference Serial Number Decal QUESTIONS s a manufacturer we are com nitted to providing complete customer satisfaction If you have questions or find that there are missing or damaged parts we will guarantee you complete sat isfaction 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 1 800 999 3756 Mon Fri 6 a m 6 p m MST ro TABLE OF CONTENTS IMPORTANT PRECAUTIONS EAS AA sawed BEFORE OU BEGIN a quisas enreda PART IDENTIFICATION CHART RS AAA A AAA AAN AS ASSEMBLY Siria e ras ADJUSTING THE WEIDER PAO 208 sad EXERCISE GUIDELINE Side fiiia ci bo ah esd ADA ea EXPLODED NO cos 11 14 15 ORDERING REPLACEMENT PARTS u sie leale a Back Cover LIMITED WARRANTY nia As Back Cover BEFORE YOU BEGIN Thank you for selecting the WEIDER PRO 205 Weight Bench The versatile PRO 205 Weight Bench is designed to be used with your own weight set not included to develop every major muscle group of the body Whether your goal is a shapely figure dramatic muscle size and strength or a healthier cardiovascular system the PRO
3. Schedule your workouts for the time of day when your energy ievei is 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 In order to obtain the greatest benefits from exercising it is essential to maintain proper form Maintaining proper form means 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 poster accompanying this manual you will find photographs showing the correct form for several exercises A description of each exercise is also provided along with a list of the muscles affected Refer to the muscle chart on page 12 to find the loca tions 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 3 minutes after each set if you are doing a muscle building workout 1 minute after each set if you are doing a toning workout and 30 seconds after each set if you are doing a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for e
4. authorized service center products used for commercial or rental pur poses or products used as store dispiay 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 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 damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental 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 is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how ong 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 132487 RO896A Printed in China 1996 ICON Health amp Fitness Inc
5. part of your everyday life 5 s lo Ath qi ool fi 4 oh E yy 4 Ca Sy EXERCISE TUESDAY AEROBIC EXERCISE Date WEDNESDAY Date EXERCISE THURSDAY AEROBIC EXERCISE Date EXERCISE WEIGHT SETS FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 13 PART LIST Model No WEBE20560 RO896A Key No Qty Description Key No Qty Description 1 1 Left Upright 17 1 Right Barbell Lock Pin 2 4 M8 Washer 18 1 Seat 3 4 M8 x 48mm Carriage Bolt 19 1 Bench Frame 4 3 M10 Nylon Locknut 20 1 Front Leg 5 3 M10 x 75mm Bolt 21 1 Cross Brace 6 6 M6 x 16mm Screw 22 1 Right Upright 7 11 8 Nylon Locknut 23 1 Leg Lever 8 4 M8 x 68mm Bolt 24 1 Bumper 9 1 Base 25 6 3 4 Round Inner Cap 10 1 M4 x 25mm Screw 26 6 Foam Pad 11 1 1 Angled Round Cap 27 3 Pad Tube 12 2 Backrest Bracket 28 1 Weight Stop 13 1 Adjustment Tube 29 1 8 X 75mm Bolt 14 3 1 Round Inner Cap 30 1 Left Barbell Lock Pin 15 1 Backrest 1 User s Manual 16 7 1 Exercise Poster 38mm x 50mm Inner Cap Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 14 RO896A EXPLODED DRAWING Model No WEBE20560 ORDERING REPLACEMENT PARTS To order replacement parts simply
6. the position of the Backrest 15 to either the incline position or the level position move the Adjustment Tube 13 to a different set of adjustment brackets on the Left and Right Uprights 1 22 Set the Backrest 15 onto the Adjustment Tube To change the position of the Backrest 15 to the decline position remove the Adjustment Tube 13 Set the Backrest 15 onto the Bench Frame 19 LOCKING THE BARBELL To change weights while your barbell not included is on Barbell the Uprights 1 22 secure your barbell with the Barbell Lock Pins 17 30 This will reduce the possibility of the barbell tipping while you change weights Place the same amount of weight on both ends of the barbell STORING THE WEIGHT BENCH The WEIDER PRO 205 weight bench is designed to be folded into a compact storage position when it is not in use First remove the Adjustment Tube 13 Lay the Backrest 15 on the Bench Frame 19 Fold the Bench Frame 19 up as shown in the inset drawing Fold down the Front Leg 20 Set the Adjustment Tube 13 into the upper adjustment brack ets to hold the Bench Frame in place 10 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building In order to increase the size and strength of your mus cles you must push your muscles to a high percent age of their capacity You must also progressively increase the intensity of your exercise so that your muscles will contin
7. x 68mm Bolt 8 4 8 x 75mm Bolt 29 1 ANNE 8 Washer 2 4 8 x 48mm Carriage Bolt 3 4 ASSEMBLY Before beginning assembly carefully read the e As you assembie the WEIDER PRO 205 make following information and instructions sure that all parts are oriented as shown in the drawings e Place all parts of the WEIDER PRO 205 ina cleared area and remove the packing materials THE FOLLOWING TOOLS NOT INCLUDED ARE do not dispose of the packing materials until REQUIRED FOR ASSEMBLY assembly is completed e Two 2 adjustable wrenches eo Read each assembly step before you begin e One 1 standard screwdriver For help identifying the small parts used in assembly use the PART IDENTIFICATION One 1 rubber mallet CHART on the previous page Note Some small parts may have been pre attached for ship e Lubricant such as grease or petroleum jelly ping purposes If a part is not in the parts bag and soapy water will also be needed check to see if it has been pre attached Assembly will be more convenient if you have the e 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 beginning assembly be sure that you have read and understand the information in the box above Set the Base 9 on the floor The indented holes in the Base must be facing
8. 205 Weight Bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER PRO 205 Weight Bench If you have additional questions please call our Customer Weight Rests Barbell Lock Pins ff lf E ES St Weight Rests Adjustment Tube 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 WEBE20560 The serial number can be found a decal attached to the PRO 205 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 Backrest Leg Lever Weight Tube PART IDENTIFICATION CHART This chart is provided to help you identify the small parts used in assembly The number in parenthesis below each part refers to the key number of the part The second number refers to the quantity needed for assembly Important Some parts may have been pre assembled for shipping purposes If you cannot find a part in the parts bags check to see if it has been pre assembled 2 M8 Nylon Locknut 7 11 M10 Nylon Locknut 4 3 1 Round Inner Cap 14 3 GATTA o M4 x 25mm Screw 10 1 M6 x 16mm Screw 6 6 1 Angled Round Cap 11 1 uu ATTI LU M8
9. ach exer cise 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 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 very effective for increasing flexibility MUSCLE CHART Stemomastoid 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 Tibialis Anterior front of calf Soleus front of calf Rectus Ahdominus 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 lt CAODODOZZ TNT ALT TOMMOOW gt Y 12 STAYING MOTIVATED For motivation keep a record of each workout The chart on page 13 of this manual can be photocopied and used to schedule and record your workouts List the date exercises performed weight and numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember the key to achieving the greatest results is to make exercise a regular and enjoyable
10. nday Wednesday and Friday you plan weight training workouts On Tuesday and Thursday plan 20 to 30 minutes of aero bic exercise such as cycling running or swimming Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate By combining weight training with aero bic exercise you can reshape and strengthen your body plus develop a stronger heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM We have not specified an exact length of time for each workout or a specific number of repetitions or sets for each exercise It is very important to avoid overdoing it during the first few months of your exercise program and to progress at your own pace If you experience pain or dizziness at any time while exercising stop immediately and begin to cool down Find out what is wrong before continuing Remember that adequate rest and a proper diet are also important WARMING UP Begin each workout with 5 to 10 minutes of light stretching and exercise to warm up Warming up pre pares your body for exercise by increasing circulation raising your body temperature and delivering 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 workout to workout
11. ough the indicated hole in the Leg Lever 23 Insert another Pad Tube through the other hole in the Leg Lever Insert the remaining Pad Tube through the hole in the Front Leg 20 Slide two Foam Pads 26 onto each Pad Tube 27 12 Be sure that all parts have been tightened properly The use of all remaining parts will be explained in ADJUSTING THE WEIDER 205 beginning on page 9 of this manual ADJUSTING THE WEIDER PRO 205 The weight bench is designed to be used with your own weight set not included The steps below explain how the weight bench can be adjusted See EXERCISE GUIDELINES on page 11 for important exercise information and refer to the accompanying exercise poster to see the correct form for each exercise Refer also to the exer cise information accompanying your weight set not included for additional exercises 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 ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 23 be sure there is a Weight Stop 28 on the weight tube Then slide the desired amount of weight not included onto the weight tube ADJUSTING THE BACKREST The Backrest 15 can be set at three different positions the level position the decline position and the incline posi tion 15 22 Adjustment Brackets 13 7 To change
12. s shown Do not overtighten the Nylon Locknut Attach the Bumper 24 to the Bench Frame 19 with an M4 x 25mm Screw 10 Press a 38mm x 50mm Inner Cap 16 into the Bench Frame 19 6 Press a 38mm x 50mm Inner Cap 16 into each end of the Front Leg 20 Lubricate an M10 x 75mm Bolt 5 Attach the Front Leg 20 to the Bench Frame 19 with the M10 x 75mm Bolt and an M10 Nylon Locknut 4 Do not overtighten the Nylon Locknut Lubricate La 8 9 Press two 38mm x 50mm inner Caps 16 into the Leg Lever 23 Press a 1 Round Inner Cap 14 into the Leg Lever Press a 1 Angled Round Cap 11 onto the Leg Lever Lubricate an M10 x 75mm Bolt 5 Attach the Leg Lever 23 to the Front Leg 20 with the M10 x 75mm Bolt and an M10 Nylon Locknut 4 Do not overtighten the Nylon Locknut Slide the Weight Stop 28 onto the Leg Lever 23 Attach both Backrest Brackets 12 to the Backrest 15 with four M6 x 16mm Screws 6 The Backrests must be oriented as shown Lubricate an M8 x 75mm Bolt 29 Attach the Backrest Brackets 12 to the Bench Frame 19 with the M8 x 75mm Bolt and an M8 Nylon Locknut 7 Do not overtighten the Nylon Locknut Rest the Backrest Brackets 12 on the Adjusment Tube 13 10 Attach the Seat 18 to the Bench Frame 19 with two M6 x 16mm Screws 6 11 Press 3 4 Round Inner Caps 25 into the ends of all three Pad Tubes 27 Insert a Pad Tube 27 thr
13. the floor Press two 38mm x 50mm Inner Caps 16 into the Base 9 Insert four M8 x 48mm Carriage Bolts 3 up through the Base The Indented Holes must face the floor 2 Slide the Left Upright 1 onto the indicated M8 x 48mm Carriage Bolts 3 Hand tighten an 8 Nylon Locknut 7 onto each Carriage Bolt Be sure that the Upright is turned as shown Do not tighten the Nylon Locknuts yet Attach the Right Upright 22 in the same manner Attach the Left Barbell Lock Pin 30 to the Left Upright 1 with an M8 Nylon Locknut 7 Attach the Right Barbell Lock Pin 17 to the Right Upright 22 in the same manner The Barbell Lock Pins must be oriented as shown 3 Attach the Cross Brace 21 to the Left Upright 1 with two M8 x 68mm Bolts 8 two M8 Washers 2 and two M8 Nylon Locknuts 7 Use the upper two holes as shown na Attach the Cross Brace 21 to the Right Upright 22 with two M8 x 68mm Bolts 8 two M8 Washers 2 and two M8 Nylon Locknuts 7 Tighten all M8 Nylon Locknuts 7 used in steps 2 and 3 use these 4 Pressa 1 Round Inner Cap 14 into each end of the Adjustment Tube 13 Adjustment Brackets Set the Adjustment Tube 37 into one set of adjust ment brackets on the Left and Right Uprights 1 22 5 Lubricate an M10 x 75mm Bolt 5 Attach the Bench Frame 19 to the Cross Brace 21 with the M10 x 75mm Bolt and an M10 Locknut 4 The Bench Frame must be turned a
14. ually adapt and grow Each individ ual exercise can be tailored to the proper intensity level by changing the amount of weight used or the number of repetitions or sets performed A repetition is One complete cycle of an exercise such as one sit up A set is a series of repetitions performed consec utively The proper amount of weight for each exercise depends upon the individual user It is up to you to gauge your limits Select the amount of weight that you think is right for you Begin with 3 sets of 8 repeti tions for each exercise that 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 e Toning To tone your muscles you must push your muscles 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 e 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 e Cross Training In the pursuit of a complete and well balanced fitness program many have found that cross training is the answer We recommend that on Mo
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