Weider WEBE2406 User's Manual
Contents
1. 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 POWER SWITCH 100 weight bench and weight stand The weight bench and weight stand are designed to help you 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 cardiovas cular system the weight bench and weight stand will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight bench and weight stand If you have questions after reading this manual please see the front cover of this manual To help us assist you Handle Selector Pin Weight Plates Dumbbell Tray Weight Stand Assembled Dimensions Height 48 in 122 cm Width 41 in 104 cm Depth 49 in 124 cm please note the product model number and serial number before contacting us The model number is WEBE2406 0 The serial number can be found on a decal attached to the weight bench see the front cover of this manual To avoid a registration fee for any service needed under warranty register the weight bench and stand at www weiderservice com registration Before reading further please review the dra2. making sure that the unat tached Weight Plates 5 remain in the Dumbbell Tray 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 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 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 weigh
3. 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 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 247950 R1106A Printed in China 2006 ICON IP Inc
4. If a decal is miss ing 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 AWARNING AWARNING iaht e Misuse of this machine may result in serious injury User Weight Max 300 LBS y A A i Fi A Weight Crutch Max 210 LBS Read user s manual prior to use and follow all warnings e Misuse of this machine and instructions i i Leg Developer Max 130 LBS A A may result in serious Weight Carriage Max 130 LBS Do not allow children on or around machine injury e Keep body clothing and hair free and clear of all moving Chest Fly Per Arm Max 40 LBS parts ae e Read user s manual Product may not offer all listed exercises Replace label if damagea illegible or removed prior to use and follow all warnings and instructions e Do not allow children on or around machine e Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON IP 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 de Read all instructions in this manual and all warnings on the weight bench and the weight stand before use Use the weight bench and the weight stand only as described in this manual It is the respons
5. WEIDER Power Swvitch 100 Model No WEBE2406 0 Serial No Write the serial number in the USER S MAN UAL space above for future reference QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if a part is damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 877 992 5999 Mon Fri 6 a m 6 p m MST ON THE WEB www weiderservice com A CAUTION Visit our website at Read all precautions and instruc Q 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 2 IMPORTANT PRECAUTIONS x caia i ae E a Rie RA 3 BEFORE YOU BEGIN sucias de ys teas i a a Le Rea eas 4 PART IDENTIFICATION CHART wi pise era debe ee ia EEA wae RE ER ose E a 5 ASSEMBLY sf estes otis a eee oe fares A E een eae E eens Bee eee Kae ea ae 6 ADJUSTMENT sesgada ed ae Dama sea eases whan a eae se 10 EXERCISE GUIDELINES perenes rr eee E Obed ede RA ere ogee dws Ob pa ee ere te 12 PARTES rouge andai nba ie rear ERE ead wie ARR Ue ads e eo 14 EXPLODED DRAWING ieri ee e Pe a era eee 15 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY oo 0 rd a a ia panai Back Cover WARNING DECAL PLACEMENT The decals shown below have been placed on the weight bench and the weight stand
6. ame 8 Attach the strap on the Seat Pin 18 to the Seat Frame 13 as shown with an M4 x 15mm Screw 28 9 10 Attach the four Round Feet 7 to the Weight Stand Base 1 with four M8 x 15mm Screws 25 Attach the Weight Stand Upright 2 to the Weight Stand Base 1 with three M8 x 15mm Screws 25 Attach the Weight Stand Plate 3 to the Weight Stand Upright 2 with three M8 x 15mm Screws 25 Attach the two Dumbbell Trays 4 to the Weight Stand Plate 3 with four M8 x 40mm Bolts 24 and four M8 Nylon Locknuts 26 Warning Decal High Side 11 12 Place sixteen Weight Plates 5 in the slots in one of the Dumbbell Trays 4 Lift the selector pins on one of the Handles 6 and slide the selector pins to the positions closest to the center of the Handle Then insert the Handle into the Weight Plates 5 Repeat this step for the remaining Weight Plates not shown and the other Handle not shown Make sure that all parts are properly tight ened before you use the weight bench and the weight stand ADJUSTMENT This section explains how to adjust the weight bench and the weight stand See the accompanying exercise guide to see the correct form for several exercises Make sure that all parts are properly tightened each time the weight bench and the weight stand are used Replace any worn parts immediately The weight bench and the weight stand can be cleaned with a damp cloth
7. and a mild non abrasive detergent do not use solvents HOW TO ADJUST THE BACKREST AND THE SEAT To adjust the angle of the Backrest 20 pull the Backrest Knob 16 raise or lower the Backrest and then reinsert the Backrest Knob into one of the holes in the Backrest Bracket 23 To adjust the angle of the Seat 17 remove the Seat Pin 18 raise or lower the Seat and then insert the Seat Pin through the Seat Frame 13 and the Bench Frame 8 10 HOW TO USE THE LUMBAR PAD To use the Lumbar Pad 21 first lay the Lumbar Pad across the Backrest 20 in the desired posi tion Then wrap the ends of the Lumbar Pad around the Backrest and press them against the back of the Backrest HOW TO USE THE WEIGHT STAND Each Handle 6 can hold from two to sixteen Weight Plates 5 in pairs Selector To select the desired number of Weight Plates 5 first set sixteen Weight Plates and a Handle 6 on one of the Dumbbell Trays 4 as shown Next lift one of the selector pins on the Handle 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 Handle in the same way Make sure to select the same number of Weight Plates on both ends of the Handle To begin exercising lift the Handle 6 off the Dumbbell Tray 4
8. ch 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 Before beginning assembly make sure that you understand the information in the box above For help identifying small parts see page 5 Attach a Small Plate 12 to the Bench Stabilizer 9 with two M4 x 15mm Screws 28 Attach the other Small Plate 12 in the same way Then insert two M8 x 70mm Carriage Bolts 29 up into the Bench Stabilizer 2 Attach the Bench Frame 8 to the Bench Stabilizer 9 with the M8 x 70mm Carriage Bolts 29 and two M8 Nylon Locknuts 26 Do not tighten the Nylon Locknuts yet Tighten all parts as you assemble them unless instructed to do otherwise During assembly make sure all parts are orient ed as shown in the drawings Assembly requires two persons For help identifying small parts use the PART IDENTIFICATION CHART on page 5 Assembly requires the included hex key and grease packet and some or all of the following tools not included 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 ratch
9. et wrenches 3 Press the Front Leg 10 onto the Large Plate 5 11 Next slide the Front Leg onto the Bench Frame 8 Attach the Front Leg with four M8 x 15mm Screws 25 See step 2 and tighten the two M8 Nylon Locknuts 26 Attach the Backrest Bracket 23 to the two Backrest Frames 19 with four M8 x 40mm Bolts 24 four M8 Washers 33 and four M8 Nylon Locknuts 26 Do not tighten the Nylon Locknuts yet Attach the Backrest 20 to the Backrest Frames 19 with four M6 x 55mm Screws 35 and four M6 Washers 32 Do not tighten the Screws yet 6 Attach the Seat 17 and the Seat Carriage 14 to the Seat Frame 13 with two M6 x 15mm Screws 30 two M6 x 35mm Screws 31 and two M6 Washers 32 7 Insert the Backrest Bracket 23 into the slot in the Bench Frame 8 Apply a portion of the included grease to an M10 x 180mm Bolt 36 Attach the Backrest Frames 19 and the Seat Carriage 14 to the Bench Frame with the Bolt two M10 Washers 37 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 16 into the Bench Frame 8 Make sure that the Backrest Knob engages a hole in the Backrest Bracket 23 See step 4 and tighten the four M8 Nylon Locknuts 26 See step 5 and tighten the four M6 x 55mm Screws 35 8 Insert the Seat Pin 18 through the Seat Frame 13 and the Bench Fr
10. ibility 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 6 10 11 12 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 The weight bench is designed to support a maximum user 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 AWARNING Before beginning this or any exercise program consult your physician This is especially important
11. p 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 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 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 the exertion stage of each repetition and inhale during the return stroke Never hold your b
12. reath 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 Wy Lp ha Wa SX Wy ZA N SS 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 Tibialis Anterior front of calf Soleus f
13. ront 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 E M N O P Q R S T U V W X PART LIST Model No WEBE2406 0 R1106A Key No Qty Description Key No Qty Description 1 1 Weight Stand Base 22 4 40mm x 25mm Inner Cap 2 1 Weight Stand Upright 23 1 Backrest Bracket 3 1 Weight Stand Plate 24 8 M8 x 40mm Bolt 4 2 Dumbbell Tray 25 14 M8 x 15mm Screw 5 32 Weight Plate 26 10 M8 Nylon Locknut 6 2 Handle 27 1 40mm x 20mm Inner Cap 7 4 Round Foot 28 5 M4 x 15mm Screw 8 1 Bench Frame 29 2 M8 x 70mm Carriage Bolt 9 1 Bench Stabilizer 30 2 M6 x 15mm Screw 10 1 Front Leg 31 2 M6 x 35mm Screw 11 1 Large Plate 32 6 M6 Washer 12 2 Small Plate 33 4 M8 Washer 13 1 Seat Frame 34 1 M10 Nylon Locknut 14 1 Seat Carriage 35 4 M6 x 55mm Screw 15 4 60mm Square Inner Cap 36 1 M10 x 180mm Bolt 16 1 Backrest Knob 37 2 M10 Washer 17 1 Seat User s Manual 18 1 Seat Pin Hex Key 19 2 Backrest Frame Grease Packet 20 1 Backrest Exercise Guide 21 1 Lumbar Pad Note tt indicates a non illustrated part Specifications are subject to change without notice See the back cover of thi
14. s manual for information about ordering replacement parts 14 R1106A EXPLODED DRAWING Model No WEBE2406 0 15 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 e the MODEL NUMBER of the product WEBE2406 0 e the NAME of the product WEIDER CLUB POWER SWITCH 100 weight bench and weight stand e 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 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 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
15. t 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 important 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 u
16. wing below and familiarize yourself with the parts that are labeled Lumbar Pad Backrest Seat Seat Pin Backrest Bracket Backrest Knob PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses below each draw ing 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 OH M8 Nylon M10 Nylon M6 Washer 32 Locknut 26 M8 Washer 33 RE i M10 Washer 37 C Cl M4 x 15mm M6 x 15mm Screw 28 Screw 30 a M6 x 35mm Screw 31 DE M8 x 40mm Bolt 24 M6 x 55mm Screw 35 M8 x 70mm Carriage Bolt 29 T M10 x 180mm Bolt 36 ASSEMBLY Make Assembly Easier Everything in this manual is designed to ensure that the weight bench and weight stand can be assembled successfully by almost anyone However there are many parts and the assem bly process will take time By setting aside plen ty of time assembly should go smoothly To hire an authorized service technician to assemble the weight bench and the weight stand call toll free 1 800 445 2480 Before beginning assembly carefully read the following information and instructions e Because of its weight and size the weight ben
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