Weider WECCBE2496 User's Manual
Contents
1. M4 x 15mm Screw 46 C M5 x 15mm Screw 33 M6 x 15mm Screw 48 M8 x 15mm Screw 36 C M6 x 35mm Screw 49 D M8 x 45mm Bolta 39 M8 x 40mm Bolt 50 M6 x 55mm Screw 35 M10 x 65mm Carriage Bolt 42 M8 x 65mm Carriage Bolt 40 M8 x 70mm Carriage Bolt 37 M8 x 90mm Bolt 38 p j C M10 x 180mm Bolt 32 ASSEMBLY Make Assembly Easier Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by almost anyone However the weight bench has many parts and the assembly process will take time By setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the following information and instructions 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 Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Tighten all parts as you assemble them unless instructed to do otherwise Before beginning assembly make sure you understand the information in the box above For help identifying small parts see page 5 Insert two M8 x 70mm Carriage Bolts 37 up through the2. 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 I J K L M N O S U V W X 13 PART LIST Model No WECCBE2496 0 RO307A Key No Qty Description Key No Qty Description 1 2 Rack Stabilizer 30 2 Post Knob 2 1 Left Base 31 1 Base Knob 3 1 Bench Stabilizer 32 1 M10 x 180mm Bolt 4 1 Bench Frame 33 4 M5 x 15mm Screw 5 1 Seat Frame 34 1 M10 Nylon Locknut 6 1 Left Post 35 4 M6 x 55mm Screw 7 1 Right Post 36 4 M8 x 15mm Screw 8 1 Left Upright 37 2 M8 x 70mm Carriage Bolt 9 1 Right Upright 38 4 M8 x 90mm Bolt 10 2 Tray Support 39 4 M8 x 45mm Bolt 11 1 Seat Carriage 40 4 M8 x 65mm Carriage Bolt 12 2 Small Plate 41 4 M8 Washer 13 1 Large Plate 42 1 M10 x 65mm Carriage Bolt 14 1 Backrest Bracket 43 18 M8 Nylon Locknut 15 2 Backrest Frame 44 6 M6 Washer 16 1 Backrest 45 2 M10 Washer 17 1 Seat 46 5 M4 x 15mm Screw 18 2 Tray 47 1 40mm x 20mm Endcap 19 2 Adjustable Weight Dumbbell 48 2 M6 x 15mm Screw 20 16 Weight Plate 49 2 M6 x 35mm Screw 21 1 Left Upright Bushing 50 4 M8 x 40mm Bolt 22 1 Left Post Bu
3. Inc 2 IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read the following important precautions before using the weight bench and the weight stand Us Read all instructions in this manual and all warnings on the weight bench before using the weight bench Use the weight bench and the weight stand only as described in this manual It is the responsibility of the owner to ensure that all users of the weight bench and the weight stand are adequately informed of all precautions The weight bench and the weight stand are intended for home use only Do not use the weight bench or the weight stand in any commercial rental or institutional setting Keep the weight bench and the weight stand indoors away from moisture and dust Place the weight bench and the weight stand on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around the weight bench to mount dis mount and use the weight bench Inspect and properly tighten all parts regular ly Replace any worn parts immediately Keep hands and feet away from moving parts Do not place your fingers between the dumb bells and the weight stand Keep children under 12 and pets away from the weight bench and the weight stand at all times Always wear athletic shoes for foot protec tion while exercising 10 11 12 13 The weight bench is designed to support a maximum us
4. Bench Stabilizer 3 Attach a Small Plate 12 to the Bench Stabilizer with two M4 x 15mm Screws 46 Attach the other Small Plate 12 to the Bench Stabilizer in the same manner Attach the Bench Frame 4 to the Bench Stabilizer 3 with the M8 x 70mm Carriage Bolts 37 and two M8 Nylon Locknuts 43 Do not tighten the Nylon Locknuts yet As you assemble the weight bench make sure all parts are oriented as shown in the drawings Assembly requires two people For help identifying small parts use the PART IDENTIFICATION CHART The included hex key grease packet and the following tools not included are required for assembly two adjustable wrenches one rubber mallet one standard screwdriver one Phillips screwdriver clear tape or masking tape Assembly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches Warning 3 Press the Large Plate 13 into the Front Leg 24 Then attach the Front Leg to the Bench Frame 4 with four M8 x 15mm Screws 36 See step 2 and tighten the M8 Nylon Locknuts 43 4 Attach the Backrest Bracket 14 to the two Backrest Frames 15 with four M8 x 40mm Bolts 50 four M8 Washers 41 and four M8 Nylon Locknuts 43 Do not tighten the Nylon Locknuts yet 5 Attach the Backrest 16 to the Backrest Frames 15 with four M6 x 55mm Screws 35 and four M6 Washers 44 Do not tig
5. the exertion stage of each repetition and inhale during the return stroke Never hold your breath 12 Rest for a short period of time after each set The ideal resting periods follow 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 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 List the date the exercises performed the resistance 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 achiev ing 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
6. MING 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 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 the next page 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
7. WeEIDERCLUE Sidekick Model No WECCBE2496 0 Serial No iii USER S MANUAL Serial Number Decal Under Seat QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if parts are vp q damaged or missing PLEASE A CONTACT OUR CUSTOMER M J ae as SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 888 936 4266 Mon Fri 8 00 until 17 00 EST excluding holidays OR E MAIL US customerservice iconcanada ca ACAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference E www weiderfitness com WeEIDERCLULE Sidekick TABLE OF CONTENTS IMPORTANT PRECAUTIONS LL 3 BEFORE YOU BEGIN cua a i RE i A ee ee ace 4 PART IDENTIFICATION CHART iio ci Re R RR l9 ER e E an 5 ASSEMBLY it berum UN meds NA xu a Eu O MESE 6 ADJUSTMENTS asino e nee hoe Rd bored Cem hee PR RR RR cee RiGee ect dre oes 10 EXERCISE GUIDELINES tit rice e aed deseos pa chee A Melding a Ua a Pas CR Ca 12 PART LIST iren cem Ree Race aea ee e eR RR Plea Wea ba d a ORC eee a n 14 EXPLODED DRAWING a re Giese Oana i O i e UR ea 15 ORDERING REPLACEMENT PARTS Back Cover EIMImEDWARBBANTYS urit caster a dot bed ME DUE e Ia GELS Back Cover WEIDER is a registered trademark of ICON IP
8. er weight of 300 pounds and a maximum total weight of 510 pounds Do not use the weight bench with more than 210 pounds of weight Place only the included dumbbells on the weight stand If you feel pain or dizziness while exercising stop immediately and begin cooling down The decals shown below have been placed on the weight bench If a decal is missing or illegible call the toll free telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown AWARNING Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed WARNING 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 versatile WEIDER CLUB SIDEKICK weight bench The weight bench offers a selection of exercise stations designed to develop the major muscles of the upper body Whether your goal is to tone your body build dramatic
9. he dumbbell lift it straight up off the Tray 18 making sure that the unattached weight plates remain in the Tray Handle Selector 11 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 adapt and grow as you progressively increase the intensity of your exercise You can adjust the inten sity 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 of 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 h
10. hten the Screws yet 6 Attach the Seat 17 and the Seat Carriage 11 to the Seat Frame 5 with two M6 x 15mm Screws 48 two M6 x 35mm Screws 49 and two M6 Washers 44 7 Insert the Backrest Bracket 14 into the Bench Frame 4 Apply a portion of the included grease to an M10 x 180mm Bolt 32 Attach the Backrest Frames 15 and the Seat Carriage 11 to the Bench Frame with the Bolt two M10 Washers 45 and an M10 Nylon Locknut 34 Do not overtighten the Nylon Locknut the Backrest Frames and the Seat Carriage must pivot freely Tighten the Backrest Knob 28 into the Bench Frame 4 Make sure the Backrest Knob engages a hole in the Backrest Bracket 14 Tighten the M8 Nylon Locknuts 43 used in step 4 and the M6 x 55mm Screws 35 used in step 5 8 Insert the Seat Pin 29 into the Seat Frame 5 and through the Bench Frame 4 9 10 11 12 Insert two M8 x 65mm Carriage Bolts 40 up through a Rack Stabilizer 1 Attach the Left Post 6 and the Left Base 2 to the Rack Stabilizer with the Carriage Bolts two M8 x 90mm Bolts 38 and four M8 Nylon Locknuts 43 Repeat this step with the other Rack Stabilizer not shown the Right Base not shown and the Right post not shown Insert the Right Base 51 into the Left Base 2 Insert an M10 x 65mm Carriage Bolt 42 up through the Left and Right Bases Next tighten the Base Knob 31 onto the Carriage Bolt Attach a Tra
11. igh 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 follows Plan strength training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an exercise cycle or an elliptical exerciser 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 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 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 WAR
12. justment holes in the Uprights in addition make sure that the Uprights are at the same height Notches To adjust the angles of the Trays 18 first remove the Adjustable Weight Dumbbells 19 Next lift the Tray Supports 10 and turn them to the desired angles Then set the pins on the Tray Supports into the desired notches in the Left and Right Upright Bushings 21 52 To adjust the width of the Trays 18 loosen the Base Knob 31 and slide the Left and Right Posts 6 7 closer together or farther apart When the Posts are at the desired width tighten the Base Knob 10 USING THE WEIGHT BENCH WITH THE WEIGHT RACK The weight bench can be used with the weight rack in the position shown for some exercises The weight rack can also be set in front of the weight bench for other exercises HOW TO USE THE ADJUSTABLE WEIGHT DUMBBELLS Each handle can hold two four six or eight weight plates Always attach the same number of weight plates to both sides of the handle To select the desired number of weight plates first set a dumbbell on a Tray 18 as shown Next lift one of the selector pins slide the selector pin to one of the adjustment holes between the weight plates and then release the selector pin Rock the selector pin from side to side to make sure that it is fully inserted into one of the adjustment holes Adjust the other selector pin on the dumbbell in the same way To use t
13. muscle size and strength or improve your cardiovascular system the weight bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have questions after ASSEMBLED DIMENSIONS Height 48 in 122 cm Width 44 in 112 cm Depth 52 in 132 cm Adjustable Weight J Dumbbells OB Tray Support Upright Cm Y Y y a Gl Y Seat Base Knob Large Plate reading this manual please see the front cover of this manual To help us assist you please note the product model number and serial number before calling The model number is WECCBE2496 0 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 Bench Stabilizer Tray Post Knob Backrest Bracket PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses by each drawing is the key number of the part from the PART LIST on page 14 Note Some small parts may have been pre assembled If a part is not in the parts bag check to see if it has been preassembled Ob M10 Nylon Locknut 34 8 Nylon Locknut 43 O M8 Washer 41 M6 Washer 44 M10 Washer 45
14. roduct is shipped to a service center freight charges to and from the service center will be the customer s responsibility For in home service the customer will be responsible for a minimal trip charge 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 ICON authorized service center products used for commercial or rental purposes or prod ucts 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 or installation or other consequential damages of whatsoever nature Some states 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 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 wa
15. rranty gives you specific legal rights You may also have other rights which vary from state to state ICON of Canada Inc 900 de l Industrie St Jer me QC J7Y 4B8 Part No 252994 R0307A Printed in China O 2007 ICON IP Inc EXPLODED DRAWING Model No WECCBE2496 0 noso7
16. shing 51 1 Right Base 23 2 56mm Square Cap 52 1 Right Upright Bushing 24 1 Front Leg 53 1 Right Post Bushing 25 4 50mm x 75mm Endcap 1 User s Manual 26 4 60mm Square Cap 1 Hex Key 27 4 40mm x 25mm Cap 2 Grease Packet 28 1 Backrest Knob 1 Exercise Guide 29 1 Seat Pin Note indicates a non illustrated part Specifications are subject to change without notice See the front cover of this manual for information about ordering replacement parts 14 ORDERING REPLACEMENT PARTS To order replacement parts see the front cover of this manual To help us assist you please be prepared to give the following information the MODEL NUMBER of the product WECCBE2496 0 the NAME of the product WEIDER CLUB SIDEKICK weight bench the SERIAL NUMBER of the product see the front cover of this manual e the KEY NUMBER and DESCRIPTION of the part s see the PART LIST and the EXPLODED DRAWING on pages 14 and 15 LIMITED WARRANTY ICON of du Canada Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of purchase This war ranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which war ranty claims are made must be pre authorized by ICON If the p
17. y 18 to a Tray Support 10 with two M8 x 45mm Bolts 39 and two M8 Nylon Locknuts 43 Next insert the Tray Support 10 into the Left Upright 8 Repeat this step for the other side of the weight rack Make sure that all parts are properly tight ened before you use the weight bench and the weight rack The use of all remaining parts will be explained in ADJUSTMENTS on page 10 ADJUSTMENTS This section explains how to adjust the weight bench See the accompanying exercise guide to see the correct form for each exercise Make sure all parts are properly tightened each time the weight bench is used Replace any worn parts immediately The weight bench can be cleaned with a damp cloth and a mild non abrasive deter gent Do not use solvents ADJUSTING THE BACKREST AND THE SEAT To adjust the position of the Backrest 16 pull out on the Backrest Knob 28 Then adjust the angle of the Backrest and reinsert the Backrest Knob To adjust the angle of the Seat 17 pull the Seat Pin 29 out of the Seat Frame 5 and move the Seat up or down Then reinsert the Seat Pin through the Seat Frame ADJUSTING THE POSITION OF THE TRAYS To adjust the height of the Trays 18 first remove the Adjustable Weight Dumbbells 19 Next loosen the Post Knobs 30 and raise or lower the Left and Right Uprights 8 9 to the desired height Then retighten the Post Knobs Make sure that the Post Knobs are inserted into ad
Download Pdf Manuals
Related Search