Weider WEBE0990 User's Manual
Contents
1. WEIDER PRO 145 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 at the center 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 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 t2. 6 1 7 2 8 1 9 4 10 2 11 1 12 4 13 1 14 1 15 4 16 4 17 1 18 2 19 14 20 4 21 3 Description Upright Frame Crossbar Leg Lever Right Backrest Tube Backrest Upright Base Front Leg 3 4 Round Inner Cap Pad Tube Seat 1 Square Inner Cap M8 Nylon Locknut M10 x 72mm Bolt M6 x 16mm Screw M6 x 38mm Screw M10 x 178mm Bolt M10 x 65mm Bolt M10 Nylon Locknut Support Plate 45mm Square Inner Cap Key No Qty SFANMNANGAPAHANMNANAHARAA Description Foam Pad 1 Round Inner Cap M10 Washer M6 Washer Left Backrest Tube Pin Clip Carriage Bushing 1 Angled Cap M10 x 67mm Adjustment Knob 60mm x 50mm Bushing Adjustment Pin Weight Tube M4 x 16mm Screw M10 x 81mm Bolt 1 x 2 Inner Cap Spacer M8 Washer M8 x 58mm Bolt User s Manual Exercise Poster Indicates a non illustrated part Specifications are subject to change without notice See the back cover for information on ordering replacement parts 14 Exploded Drawing Model No WEBE09900 RO800A Ordering Replacement Parts To order replacement parts simply 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 pre pared to give the following information when calling The MODEL NUMBER of the product WEBE09900 The NAME of the product
3. adjustment tubes With the wide end of the Backrest 6 positioned as shown attach the Backrest Tubes 5 26 to the Backrest with four M6 x 38mm Screws 16 and four M6 Washers 25 Note The Backrest Tubes and the Backrest must be oriented exactly as shown 7 Lubricate the M10 x 178mm Bolt 17 Attach the Backrest Tubes 5 42 to the Frame 2 with the Bolt two M10 Washers 24 and an M10 Nylon Locknut 19 Secure the Backrest 6 to the Frame 2 with the Adjustment Pin 32 through one of the three sets of holes in the adjustment tubes Secure the Adjustment Pin with the Pin Clip 27 Adjustment Tubes Make sure the Adjustment Pin 32 is com pletely inserted through both holes in the adjustment tubes 8 With the wide end of the Seat 11 positioned as shown attach the Seat to the brackets on the Frame 2 with four M6 x 16mm Screws 15 9 Tap two 3 4 Round Inner Caps 9 into each Pad Tube 10 Insert the Pad Tubes into the holes in the Leg Lever 4 and the Front Leg 8 Slide two Foam Pads 22 onto each Pad Tube 10 Make sure that all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in USING THE WEIGHT BENCH on pages 9 and 10 Using the Weight Bench The weight bench is designed to be used with your own weight set not included The steps below explain how the
4. 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 WEBE09900 The serial number be found on a decal attached to the weight bench see the front cover of this manual Before reading further please look at the drawing below and familiarize yourself with the parts that are labeled Adjustment Knob Upright Weight Tube Weight Rest Backrest Adjustment Tubes Part Identification Chart This chart is provided to help you identify the small parts used in assembly The number in parentheses 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 OH TA M10 x 81mm Bolt 35 CO HIT M10 x 72mm Bolt 14 C 2 HAM M10 x 65mm Bolt 18 N M8 Washer 38 M8 x 58mm Bolt O mw M6 x 38mm Screw 16 M6 x 16mm Screw 15 Ob Ap M8 Nylon Locknut 13 M4 x 16mm Screw 34 JO OB Spacer 37 M10 Nylon Locknut 19 14 M6 Washer 25 KR m N um x Tr M10 Washer 24 4 Assembly Before beginning assembly carefully read the As you assemble the weight bench
5. R0145 Serao USER S MANUAL Write the serial number in the space above for future reference FI 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 CAUTION Naa Read all precautions and instruc O 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 8 2 IMPORTANT PRECAUTIONS Ju paga a a steele pass uqa s s qp pues aq pasa gu ee eee 3 BEFORE YOU BEGIN dened danas aad qaqaman DR NA KUNG Kg tans 4 PART IDENTIFICATION CHART cece tee 5 ASSEMBLY AA AY 6 USING THE WEIGHT BENCH nnn nee 9 EXERCISE GUIDELINES a qaqawan a asua Gea WEN dha 11 PART LIST 0x 0g mGA RAW ee tate MU eat aed wee LPG GA EN eed eee a ee wd ale
6. S M N Q 14 EXPLODED DRAWING supaq qo ee Reed beaded bea walsh ed 15 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY oan ea ee BG BR BKA eee a eee eee RSE Ee eee Ra eRe LE Back Cover Warning Decal Placement The decal shown at the right has been placed on the weight bench If a decal is missing or if it is not legible please call our Customer Service Department toll free at Misuse of this product 1 800 999 3756 Monday through may result in serious Friday 6 a m until 6 p m Mountain injury Time to order a replacement e Read user s manual decal Apply the replacement decal and follow all warnings to the location shown and operating instruc tions prior to use e Do not allow children on or around machine Replace label if damaged illegible or removed Important Precautions A WARNING 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 2 The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting 3 Itis the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions 4 Use the weight bench only as described in this manual 5 Use the w
7. accompanying this manual you will find photographs showing the correct form for several exercises A description of each exer cise is also provided along with a list of the muscles affected Refer to the muscle chart on page 12 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 Rest for 3 minutes after each set if you are doing a muscle STAYING MOTIVATED building workout 1 minute after each set if you are doing a toning workout and 30 seconds after each set For motivation keep a record of each workout The if you are doing a weight loss workout Plan to spend charts on page 13 of this manual can be photocopied the first couple of weeks familiarizing yourself with the used to schedule and record your workouts List equipment and learning the proper form for each exer the date exercises performed weight and numbers of cise sets and repetitions completed Record your weight and key body measurements at the end of every COOLING DOWN month End each workout with 5 to 10 minutes of stretching Remember the key to achieving the greatest results is Include stretches for both your arms and legs Move to make exercise a regular and enjoyabl
8. at 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 To tone your muscles you must push your muscles to a moderate percentage of their capacity Select a moderate 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 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 Monday 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 aerobic exercise you can reshape and strengthen your body plus develop a stronger heart and lungs 11 PERSONALIZING YOUR EXERCISE PROGRAM We have not specified an exact length of time for each workout or a specific number of repetiti
9. bes and that the pin clip is attached see page 10 If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down Always exercise with a partner When you are performing bench press exercises your partner should stand behind you to catch the barbell if you cannot complete a repetition When you put weight on the weight rests make sure you put at least ten pounds on the leg lever to balance the weight bench 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 WEIDER PRO 145 weight bench The versatile WEIDER PRO 145 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 WEIDER PRO 145 will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER PRO 145 weight bench If you have additional questions please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until
10. e Adjustment Pin and secure it with the Pin Clip 48 To adjust the Backrest 6 to the level position insert the Adjustment Pin 32 through the top set of holes and secure it with the Pin Clip 43 To adjust the Backrest 6 to an incline position insert the Adjustment Pin 32 as shown through one of the lower two sets of holes in the backrest adjustment tubes Secure the Adjustment Pin with the Pin Clip 43 A WARNING when adjusting the position of the seat make sure that the adjustment pin is inserted through both adjustment tubes 10 Adjustment Tubes Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS e Muscle Building In order to increase the size and strength of your muscles you must push your muscles to a high per centage of their capacity You must also progressively increase the intensity of your exercise so that your muscles will continually 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 repeti tion is one complete cycle of an exercise such as one sit up A set is a series of repetitions performed consecutively 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 th
11. e part of your slowly as you stretch do not bounce Ease into each everyday life 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 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 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 lt gt 12 MONDAY EXERCISE WH SETS REPS _ E j TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXERCISE SETS rers d CO o Up KGG TM RT j tl O kd CT __ O y j i 2 C 5 TYO j Cy j es es ee pe THURSDAY AEROBIC EXERCISE Date FRIDAY e es nes aa j E r E j Make photocopies of this page for scheduling and recording your workouts 13 Part List Model No WEBE09900 RO800A Key No Qty 1 2 2 1 3 1 4 1 5 1
12. eight bench only on a level surface Cover the floor beneath the weight bench to protect the floor 6 Inspect and tighten all parts each time you use the weight bench Replace any worn parts immediately 7 Keep children under the age of 12 and pets away from the weight bench at all times 8 Always be sure there is an equal amount of weight on each end of your barbell not included when you are using it When adding or removing weights always keep some weight on both ends of the barbell to prevent the barbell from tipping 9 Do not use a barbell that is longer than six feet with the weight bench 10 When you are using the leg lever place a 11 12 13 14 15 16 17 18 barbell with the same amount of weight on the weight rests to balance the bench Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising The weight bench does not include weights The weight bench is designed to support a maximum of 460 pounds including the user a weight bar and weights Do not place more that 210 pounds including a weight bar and weights on the weight rests Do not place more than 130 pounds on the leg lever Make sure that the adjustment knobs are inserted completely and tightened into the uprights before beginning any exercise When adjusting the position of the backrest make sure that the adjustment pin is inserted through both adjustment tu
13. he 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 166296 RO800A Printed in China 2000 ICON Health amp Fitness Inc
14. ion of 3 the warning decal and make sure the Upright Bases are oriented exactly as shown Slide the Uprights 1 into the Upright Bases 7 and secure them at the desired height with two M10 x 67mm Adjustment Knobs 30 2 While another person holds the Crossbar 3 attach the Frame 2 to the Crossbar with two M10 x 81mm Bolts 35 and two M10 Nylon Locknuts 19 Tap a 45mm Square Inner Cap 21 into the Front Leg 8 as shown Attach the Front Leg to the Frame 2 with two M10 x 65mm Bolts 18 two M10 Washers 24 and two M10 Nylon Locknuts 19 Tap two 45mm Square Inner Caps 21 into the Leg Lever 4 as shown Tap a 1 Round Inner Cap 23 into the indicated end of the Weight Tube 33 Insert the Weight Tube into the Leg Lever 4 Make sure the Weight Tube is angled up so that weights will not slide off Press the 1 Angled Cap 29 onto the other end of the Weight Tube Lubricate the M10 x 72mm Bolt 14 Attach the Leg Lever 4 to the Front Leg 8 with the Bolt and an M10 Nylon Locknut 19 Do not overtight en the Nylon Locknut the Leg Lever must be able to pivot freely Attach the Spacer 37 to the Leg Lever 4 with the M8 x 58mm Bolt 39 two M8 Washers 38 and an M8 Nylon Locknut 13 Note The Spacer will fit tightly inside the Leg Lever Press four 1 Square Inner Caps 12 into the Backrest Tubes 5 26 Press two 1 x 2 Inner Caps 36 into the
15. make sure following information and instructions that all parts are oriented as shown in the draw ings e Place all parts of the weight bench in a cleared area and remove the packing materials do not THE FOLLOWING TOOLS NOT INCLUDED dispose of the packing materials until assembly ARE REQUIRED FOR ASSEMBLY is completed Two 2 adjustable wrenches One 1 phillips screwdriver Read each assembly step before you begin For help identifying the small parts used assembly use the PART IDENTIFICATION CHART on the previous page Note Some e Lubricant such as grease or petroleum jelly small parts may have been pre attached for ship and soapy water will also be needed ping purposes If a part is not in the parts bag check to see if it has been pre attached Assembly will be more convenient if you have the following tools A socket set a set of open end or Tighten all parts as you assemble them unless closed end wrenches or a set of ratchet wrenches instructed to do otherwise One 1 rubber mallet 1 Before assembling this weight bench be sure that you have read and understand the infor mation in the box above The help of another person is recommended for assembly Warning Position the Crossbar 3 as shown Attach the Decal a Crossbar to each Upright Base 7 with four M10 A x 81mm Bolts 35 a Support Plate 20 and four Jo M10 Nylon Locknuts 19 Note the posit
16. ons or sets for each exercise It is very important to avoid overdoing it during the first few months of your exer cise 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 impor tant 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 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 In order to obtain the greatest benefits from exercis ing 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
17. 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 several exercises Refer also to the exercise 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 4 slide the desired weights not included onto the Weight Tube 33 AWARNING Do not place more than 130 pounds on the leg lever ADJUSTING THE UPRIGHTS The Uprights 1 can be adjusted to five heights for different exercises To adjust the height remove the M10 x 67mm Adjustment Knobs 30 from both Uprights and Upright Bases 7 Slide the Uprights to the desired position and re insert the Adjustment Knobs 44 WARNING Always set both uprights at the same height Make sure that the adjustment knobs are inserted completely and tightened into the uprights ADJUSTING THE BACKREST The Backrest 6 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 Adjustment Pin 82 and lower the Backrest until it rests directly on the Crossbar 3 Re insert th
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