Weider WEBE0920 User's Manual
Contents
1. Model No WEBE09200 Serial No Write the serial number in the space above for reference sy 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 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 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference USER S MANUAL O www weiderfitness com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 0 000 cece he e rre 2 IMPORTANT PRECAUTIONS e rr 3 BEFORE YOU BEGIN ree x eoru eR ow laka eed i ea a PEE h s ICI CE RH ca 4 PART IDENTIFICATION CHART occ 5 ASSEMBLY Paw bee p us ae hea ic 6 ADJUSTMENTS seater z net e ee dot x Re RR end a cR qur nie ea 9 EXERCISE GUIDELINES eire t ea bd wale puce RACER DR I a ew2. 19 into the adjustment tubes of the Backrest Frames Attach the Backrest 3 to the Backrest Frames 1 2 with four M6 x 38mm Screws 35 and four M6 Washers 36 The Backrest Frames and the Backrest must be oriented as shown 6 Lubricate the M10 x 178mm Bolt 31 Attach the Backrest Frames 1 2 to the Bench Frame 4 with the Bolt two M10 Washers 30 and an M10 Nylon Locknut 27 Secure the Backrest 3 in place by inserting the Backrest Pin 16 through one of the sets of holes in the Backrest Frames 1 2 and through the hole in the Bench Frame 4 Make sure the Backrest Pin is completely inserted through both Backrest Frames 7 With the wide end of the Seat 5 positioned as shown attach the Seat to the brackets on the Bench Frame 4 using four M6 x 16mm Screws 32 Wide End 8 Tap the six 3 4 Round Inner Caps 23 into the ends of the three Pad Tubes 13 Insert the Pad Tubes 13 into the indicated holes in the Leg Lever 9 and the Bench Leg 8 Slide two Foam Pads 17 onto each Pad Tube 9 Attach the Curl Pad 7 to the Curl Post 6 with two M6 x 16mm Screws 32 Slide the Curl Post 6 into the Bench Leg 8 Align one of the adjustment holes in the Curl Post with the adjustment hole in the Bench Leg Tighten the Adjustment Knob 39 into the holes in the Curl Post and the Bench Leg Make sure you fully tighten the Adjustment Knob 10 Make sure all parts of the w
3. Some of the parts described in the assembly steps may be pre assembled Press a 50mm Square Outer Cap 22 onto each end of the U Base 11 Attach the Bench Leg 8 to the U Base 11 using two M10 x 58mm Carriage Bolts 34 and two M10 Nylon Locknuts 27 2 Attach the Bench Frame 4 to the Bench Leg 8 using two M10 x 65mm Bolts 33 two M10 Washers 30 and two M10 Nylon Locknuts 27 3 Press a 51mm x 76mm Outer Cap 21 onto each end of the Bench Base 12 Attach the Bench Base 12 to the Bench Frame 4 using two M10 x 58mm Carriage Bolts 34 and two M10 Nylon Locknuts 27 4 Press two Weight Adapter Bushings 15 into the ends of the Weight Adapter 14 Press three 45mm Square Inner Caps 20 into the Leg Lever 9 Press a 1 Round Inner Cap 24 into the indicated end of the Weight Tube 10 Insert the Weight Tube into the Leg Lever and press an Angled Cap 25 onto the other end of the Weight Tube Secure the Weight Tube using an M8 x 58mm Bolt 37 two M8 Washers 29 a 10mm Spacer 38 and an M8 Nylon Locknut 28 Lubricate an M10 x 68mm Bolt 40 Attach the Leg Lever 9 to the bracket on the Bench Leg 8 with the Bolt and an M10 Nylon Locknut 27 Do not overtighten the Nylon Locknut the Leg Lever must pivot freely 5 Press the four 1 Square Inner Caps 18 into the ends of the Right and Left Backrest Frames 1 2 Press the two 1 x 2 Inner Caps
4. WEBE09200 R0801A 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 The MODEL NUMBER of the product WEBE09200 The NAME of the product WEIDER PRO 180 weight bench 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 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 product caused by or attribut able to freight damage abuse misuse impr
5. reshape and strengthen your body plus devel op your heart and lungs 11 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
6. x 68mm Bolt 40 M8 Washer 29 O M6 Washer 36 M8 Nylon Locknut 28 2 lt M10 Nylon Locknut 27 M6 x 16mm Screw 32 AAA M6 x 38mm Screw 35 M10 x 178mm Bolt 31 ASSEMBLY Place all parts in a cleared area and remove the Make Things Easier for Yourself packing materials Do not dispose of the packing materials until assembly is completed This manual is designed to ensure that the weight bench can be assembled successfully The following tools not included are required by anyone Most people find that by setting for assembly aside plenty of time assembly will go smoothly Two adjustable wrenches Before beginning assembly carefully read the One rubber mallet following information and instructions One standard screwdriver Assembly requires two people One Phillips screwdriver lt For help identifying small parts use the PART IDENTIFICATION CHART on page 5 Lubricant such as grease or petroleum jelly and soapy water Tighten all parts as you assemble them unless instructed to do otherwise Assembly will be more convenient if you have a Socket set a set of open end or closed end As you assemble the weight bench make sure all wrenches or a set of ratchet wrenches parts are oriented as shown in the drawings 1 Before beginning assembly make sure you understand the information in the box above Important
7. E Rea 11 PAETOS SS onde eruit tein teritur duoc eM lee t Meet S phased ieee UN reca ME 14 EXPLODED DRAWING cesis steipi aqu aane ahay o ped P Rech ac 15 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY rena am era ae pus a ace ad CER e e Q Aa Back Cover WARNING DECAL PLACEMENT The decal shown at the right has been placed on the weight bench If the decal is missing or illegi Misuse of this product may result in serious ble call our Customer injury Service Department toll Read user s manual and follow all warnings and operating instructions prior to use free at 1 800 999 3756 Do not allow children on or around machine Monday through Friday 6 Replace label if damaged illegible or removed a m until 6 p m Mountain Time to order a free replacement decal Apply the replacement decal in the location shown WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS A WARN ING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 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 int
8. THURSDAY AEROBIC EXERCISE Date Emo ME ses ses E UT HQ r ji E Make photocopies of this page for scheduling and recording your workouts 13 PART LIST Model No WEBE09200 Key No Qty G N 10 11 12 13 14 15 16 17 18 19 20 21 N Q N O N N HW Description Right Backrest Frame Left Backrest Frame Backrest Bench Frame Seat Curl Post Curl Pad Bench Leg Leg Lever Weight Tube U Base Bench Base Pad Tube Weight Adapter Weight Adapter Bushing Backrest Pin Foam Pad 1 Square Inner Cap 1 x 2 Inner Cap 45mm Square Inner Cap 51mm x 76mm Outer Cap Key No Qty 22 23 24 25 26 27 28 29 30 31 dl P P S O ANA OO R0801A Description 50mm Square Outer Cap 3 4 Round Inner Cap 1 Round Inner Cap Angled Cap Weight Adapter Pin M10 Nylon Locknut M8 Nylon Locknut M8 Washer M10 Washer M10 x 178mm Bolt M6 x 16mm Screw M10 x 65mm Bolt M10 x 58mm Carriage Bolt M6 x 38mm Screw M6 Washer M8 x 58mm Bolt 10mm Spacer Adjustment Knob M10 x 68mm Bolt User s Manual Exercise Guide 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 replacement parts 14 EXPLODED DRAWING Model No
9. cle size and strength or a healthier cardiovascular system the WEIDER PRO 180 will help you achieve the specific results you want For your benefit read this manual carefully before using the WEIDER PRO 180 weight bench If you have additional questions please call our Customer Service Department toll free at 1 800 999 3756 Curl Pad Leg Lever Weight Tube 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 WEBE09200 The serial number can be found on a decal attached to the 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 Bench Frame Adjustment Tubes 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 9 M10 Washer 30 10mm Spacer 38 M8 x 58mm Bolt 37 M10 x 58mm Carriage Bolt 34 M10 x 65mm Bolt 33 M10
10. eight bench are properly tightened The use of all remaining parts will be explained in ADJUSTMENTS beginning on the following page ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 11 for impor tant information about how to get the most benefit from your exercise program Also refer to the accompanying exercise guide to see the correct form for several exercises Make sure all parts are properly tightened each time you use the weight bench Replace any worn parts immedi ately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use sol vents ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 9 slide the desired amount of weight not included onto the Weight Tube 10 To use Olympic weights slide the Weight Adapter 14 onto the Weight Tube 10 and secure it with the Weight Adapter Pin 26 AWARN ING po not place more than 150 pounds on the Leg Lever 9 REMOVING THE PAD TUBE For certain exercises the indicated Pad Tube 13 and Foam Pads 17 must be removed To do this slide one of the Foam Pads off the Pad Tube and then pull the Pad Tube out of the indicated hole in the Bench Leg 8 ADJUSTING THE BACKREST The Backrest 3 can be used in a decline position a level position or either of two incline positions To adjust the Backrest to the decline position remove the Backrest Pin 16 and insert it t
11. ended 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 floor beneath the weight bench to protect the floor Make sure that all parts are properly tight ened each time you use the weight bench Replace any worn parts immediately 6 10 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 The weight bench is designed to support a maximum of 550 pounds including the user and weights Do not place more than 150 pounds on the leg lever for normal use Note The weight bench does not include a barbell or weights 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 PRO 180 weight bench The WEIDER PRO 180 is designed to help you develop every major muscle group of the body Whether your goal is a shapely fig ure dramatic increase in mus
12. f repetitions 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 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 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 Plan weight training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as cycling or swimming 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
13. hrough the top set of holes in the Backrest Frames 1 2 and the Bench Frame 4 To adjust the Backrest 3 to the level position insert the Backrest Pin 16 through the next set of holes in the Backrest Frames 1 2 and the Bench Frame 4 To adjust the Backrest 3 to an incline position insert the Backrest Pin 16 through one of the lower two sets of holes in the Backrest Frames 1 2 and the Bench Frame 4 A WARNING When adjusting the posi tion of the Backrest 3 make sure that the Backrest Pin 16 is fully inserted through both Backrest Frames 1 2 and the hole in the Bench Frame 4 REMOVING THE CURL POST When the Curl Pad 7 is not in use it should be stored away from the weight bench so that it will not interfere with other exercises To remove the Curl Pad loosen the Adjustment Knob 39 and slide the Curl Pad out of the Bench Leg 8 10 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 weight 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 o
14. 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 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 Refer to the muscle chart on page 12 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 MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors up
15. oper 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 177941 R0801A Printed in China 2001 ICON Health amp Fitness Inc
16. per 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 z xcudomovozzrac rommoourm 12 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 page 13 of this manual can be photocopied and used to schedule and record your workouts List the date the exercises performed the weight 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 achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life Date MONDAY EXERCISE WEIGHT SETS REPS E j TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXERCISE WEIGHT SETS REPS uu M OE UN ie i gn cp ES 2 AE mq o iii Wa px pop o MEME LE 1 1 1 E dsl
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