Weider WECCBE2496 User's Manual
Contents
1. Cap 40mm x 25mm Cap Backrest Knob Key No Qty RRR ADMARGOA BAD A pare 00 BRYONY HOD OD R0707A Description Seat Pin Post Knob Base Knob M10 x 180mm Bolt M5 x 15mm Screw M10 Nylon Locknut M6 x 55mm Screw M8 x 15mm Screw M8 x 70mm Carriage Bolt M8 x 90mm Bolt M8 x 45mm Bolt M8 x 65mm Carriage Bolt M8 Washer M10 x 65mm Carriage Bolt M8 Nylon Locknut M6 Washer M10 Washer M4 x 15mm Screw 40mm x 20mm Endcap M6 x 15mm Screw M6 x 35mm Screw M8 x 40mm Bolt Right Base Right Upright Bushing User s Manual Hex Key Grease Packet Exercise Guide Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated 14 EXPLODED DRAWING Model No WECCBE2496 1 rozoza ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to pro vide the following information when contacting us e the model number and serial number of the product see the front cover of the manual e the name 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 near the end of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and mate rial un2. 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 tight en 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 that 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 9 10 11 12 Insert the Seat Pin 29 into the Seat Frame 5 and through the Bench Frame 4 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 t
3. WeEIDERCLUE Sidekick Model No WECCBE2496 1 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 gt CONTACT OUR CUSTOMER NA JP o vd 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 44 CAUTION Read all precautions and instruc tions in this manual before using N Visit our website at this equipment Save this manual for future reference www weiderfitness com TABLE OF CONTENTS WARNING DECAL PLACEMENT succionar PERO E LR 2 IMPORTANT PRECAUTIONS cio i ERE A os RA RR Alce 3 BEFORE YOU BEGIN cs cosa Pi E dd ee ee ak ete 4 PART IDENTIFICATION CHART us nari de li RN AO AAA 5 ASSEMBLY cr E EA A A RT a Ge HEC A E eee awe 6 ADJUSTMENT cours aaa cirie na pei Samad ae dd al dates wee oh RA wes 10 EXERCISE GUIDELINES siii Aesop e e Qed wed gale bee Gees ae ai 12 PART LIST Lario art ars dee a al ani Melb ie ome cate Maha eae ar ae e ne 14 EXPLODED DRAWING coi ri i e ee nee a bade eee eo 15 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY setes 6200 cease cGy ra e pain Back Cover WARNING DECAL PLACEMENT The decals shown here have been applied to the weight AWA R N l N G b
4. asurements 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 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 P Q R S T U V W X 13 PART LIST Model No WECCBE2496 1 Key No Qty O ONDQUIA WIN PO Pp SI MO TIA NM AH N AH AH SH SH HS HS HSH PD D fA RH DM HD Description Rack Stabilizer Left Base Bench Stabilizer Bench Frame Seat Frame Left Post Right Post Left Upright Right Upright Tray Support Seat Carriage Small Plate Right Post Bushing Backrest Bracket Backrest Frame Backrest Seat Tray Adjustable weight Dumbbell Weight Plate Left Upright Bushing Left Post Bushing 56mm Square Cap Front Leg 50mm x 75mm Endcap 60mm Square
5. ay 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 of Canada Inc 900 de l Industrie St Jerome QC J7Y 4B8 Part No 255668 R0707A Printed in China 2007 ICON IP Inc
6. ber 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 the dumbbell lift it straight up off the Tray 18 making sure that the unattached weight plates remain in the Tray 11 Handle Selector 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 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 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 wi
7. d 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 adjustment holes in the Uprights in addition make sure that the Uprights are at the same height E 18 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 num
8. der 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 through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized by ICON If the product 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 dam age 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 products used as store display models No other warranty beyond that specifically set forth above is author ized 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 m
9. e it will be used Make sure that there is enough clearance 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 Before beginning assembly make sure that 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 the 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 way Tighten all parts as you assemble them unless instructed to do otherwise As you assemble the weight bench make sure all parts are oriented as shown in the drawings For help identifying small parts use the PART IDENTIFICATION CHART on page 5 Assembly requires the included hex key s and the following tools not included two adjustable wrenches one rubber mallet one standard screwdriver one Phillips screwdriver Assembly may 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 2 Attach the Bench Frame 4 to the Bench Stabilizer 3 two M8 x 70mm Carriage Bolts 37 and two M8 Nylon Locknuts 43 Do not tighten the Nylon Locknuts yet 3 Attach the Front Leg 24 to the Bench Frame 4 with four M8 x 15mm Screws 36
10. ench If a decal is missing or e Misuse of this machine may result in serious injur 4 y Read user s manual prior to use and follow all warnings illegible call the telephone Go wor lavanda on or around machine number on the front cover of D gt D oo clothing and hair free and clear of all moving this manual and request a S i ID I Replace label if damaged illegible or removed free replacement decal Apply 7 4 the decal in the location shown Note The decals may not be shown at actual size damaged illegible or remove d A ATTENTION Un mauvais usage de ce produit peut causer de s rieuses blessures Lisez le livret dlinstruc ions et suivre les con importants Gardez les enfants loign s en tout temps seils de s curit Gardez le corps I habille ment et les cheveux loi gn s de tous pi ces mobile Remplacer tiquette si celle ci est endom mag e illisible ou enlev e WEIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on the weight bench before using the weight bench ICON assumes no responsibility for personal injury or property damage sustained by or through the use of the weight bench 1 Before beginning this or any exercise pro gram consult your physician This is espe cially important for pers
11. mbbells on the weight stand If you feel pain or dizziness while exercising stop immediately and begin cooling down 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 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 reading this manual please see the front cover of this ASSEMBLED DIMENSIONS Height 48 in 122 cm Width 44 in 112 cm Depth 52 in 132 cm Adjustable weight Dumbbells Tray Support Upright Seat Base Knob Large Plate manual To help us assist you please note the product model number and serial number before calling The model number and the location of the serial number decal are shown on the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the weight bench at www weiderservice com registration Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Backrest Bench Frame 5 i Bench Stabili o gt ench Stabilizer Tray Post Knob Backres
12. ons over the age of 35 or persons with pre existing health prob lems Read all instructions before using 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 10 11 12 13 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 age 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 The weight bench is designed to support a maximum user weight of 300 Ibs 136 kg and a maximum total weight of 510 Ibs 231 kg Do not use the weight bench with more than 210 Ibs 95 kg of weight Place only the included du
13. ortant to avoid overdoing it during the first few months of your exercise program 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 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 way will leave you feel ing exhausted On the exercise guide accompanying this manual yo
14. t 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 near the end of this manual 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 OL M10 Nylon Locknut 34 OH M8 Nylon Locknut 43 O M8 Washer 41 M6 Washer 44 M10 Washer 45 4 M4 x 15mm Screw 46 CD M5 x 15mm Screw 33 c M6 x 15mm Screw 48 M8 x 15mm Screw 36 CC M6 x 35mm Screw 49 D M8 x 45mm Bolts 39 M8 x 40mm Bolt 50 CT 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 a q CY 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 fol lowing information and instructions e Assembly requires two persons e Because of its size the weight bench should be assembled in the location wher
15. thout 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 follows e Plan strength training workouts on Monday Wednesday and Friday e 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 e 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 appropriate length of time for each workout and the numbers of repetitions and sets to complete is an individual matter It is imp
16. u will find photographs showing the cor rect form for several exercises and a list of the mus cles 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 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 e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning work out e 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 me
17. wo 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 Tray 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 remain ing parts will be explained in ADJUST MENT on page 10 ADJUSTMENT This section explains how to adjust the weight bench See the accompanying exercise guide to see the correct form for each exercise Make sure that 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 detergent 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 an
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