Weider HABR60 User's Manual
Contents
1. 2 Press a Bench Frame Inner Cap 9 into each end of the Bench Frame 17 3 Raise the Backrest 1 to the desired position and hold it Secure the Backrest by inserting the Backrest Pin 16 completely through the desired holes in the Backrest Frames 4 5 and the welded tube in the Bench Frame 17 4 Tap an Axle Cap 22 onto one end of the Axle 20 Next slide a Wheel 21 onto the Axle Insert the Axle 20 through the Support Leg 24 Slide the other Wheel 21 onto the Axle 20 and tap the other Axle Cap 22 onto the end of the Axle 5 Press Stabilizer Outer Caps 10 onto the ends of the stabilizer on the Dumbbell Rack 19 Attach the Support Leg 24 to the Dumbbell Rack 19 with the M10 x 95mm Bolt 13 and an M10 Nylon Locknut 8 6 Make sure all parts are properly tightened before you use the weight bench Adjusting the Weight Bench This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 8 for important information on how to get the most benefit from your exercise program Refer to the SUGGESTED EXERCISES on pages 7 and 8 to see the correct form for several 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 ADJUSTING THE BACKREST Before beginning an exercise adjust the Backrest 1 to the p2. Exploded Drawing 2 24 map ceeve eee 4 Nap mhal LAKAN AN TEE Lae eee ken ee eae se KA 11 Ordering Replacement Parts 000000 c eee eee Back Cover Limited Warranty sar taman ww eee bedi E ee te eee NG keds eee eR eg Back Cover Important Precautions A WARN l NG 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 6 Keep children under 12 and pets away from using the weight bench Use the weight the weight bench at all times bench only as described in this manual 7 Inspect and tighten all parts each time you 2 Itis the responsibility of the owner to ensure use the weight bench Replace any worn that all users of the weight bench are ade parts immediately quately informed of all precautions 8 Always place the heaviest weights on the 3 The weight bench is intended for home use bottom rungs of the dumbbell rack only Do not use the weight bench in any commercial rental or institutional setting 9 The weight bench is designed to hold a maxi mum of 360 pounds including the user and 4 Use the weight bench only on a level surface weights The rack is designed to hold a maxi Cover the floor beneath the weight bench to mum of 150 pounds protect the floor or carpet 10 If you feel pain or dizziness at any time while 5 Always wear athletic shoes for foot protec exercising stop immediately and begin cool tion while e
3. 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 170919 R1100A Printed in China 2000 ICON Health amp Fitness Inc
4. CLUB WEIDER Space Saving Bench and Rack Model No HABR60 USER S MANUAL 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 1 800 322 2211 Mon Fri 6 a m 6 p m MST Patent Pending A CAUTION Read all precautions and instruc 9 tions in this manual before www weilderfitness com using this equipment Save this R manual for future reference new products prizes fitness tips and much more Table of Contents Important PreCaUtlonS naaa Ck Berk dd haa ae PABABANG Meee hah dee bow baa ee Mees 2 Before You Begin sc tba ects Nad le A a ie tie ol de eee AN nG 3 ACSEE MON Sere RN NAA wie E ae eae E E Gg ann ah rane ATR BINAY ph Gay Ale ada NATA seed tte did he 4 Adjustingithe Weight Bench 4 a e604 ers GG geese ole be ke fed ea GEM ge ele See ee ee ke Le GAN NG 6 Suggested Exercises q papasa wate BA ddd wales bb PG DANE Mate A dda da ee bb BG EE ADA NG 7 Exercise Guidelines sara Un abang a aha da hahaha idladaaies nG esd pales Ya Ma NANANA AA 8 PAI LIST paaa an NGA maa Merle A An Naa NG maa NPA apad 10
5. ed Alternate French Curl Keep your upper arms stationary Forearm Curl a Palm Up b Palm Down Keep your arm stationary Raise and lower the dumbbell using only wrist motion Triceps Kick Back Keep your upper arm stationary and move the dumbbell straight back Exercise Guidelines Shoulder Shrug Keep your arms straight and shrug your shoul ders up as far as possible THE FOUR BASIC TYPES OF WORKOUTS Muscle Building The only way to increase the size and strength of your muscles is to push them close to their maximum capacity When you progressively increase the intensi ty of your exercise your muscles will continually adapt and grow You can tailor each exercise to the proper intensity level in two ways e 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 rep etitions The proper amount of weight for each exercise depends upon the individual user you must 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 com plete 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 n
6. ng Model No HABR60 R1000A Ordering Replacement Parts To order replacement parts simply call our Customer Service Department toll free at 1 800 322 2211 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 HABR60 The NAME of the product CLUB WEIDER Space Saving Bench and Rack The KEY NUMBER and DESCRIPTION of the desired part s see the PART LIST and the EXPLODED DRAWING on pages 10 and 11 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
7. ons prior to use Do not allow children on or around machine e Replace label if damaged illegible or removed Backrest The decal shown above has been placed on the weight bench and the dumbbell rack If the decal is missing or if it is not legible please call our Customer Service Department toll free at 1 800 322 2211 Monday through Friday 6 a m until 6 p m Mountain Time to order a free replacement decal Apply the replacement decal to the location shown Assembly Before beginning assembly carefully read the The following tools not included may be following information and instructions required for assembly e Place all parts in a cleared area and remove the Two 2 adjustable wrenches packing materials Do not dispose of the packing materials until assembly is completed One 1 rubber mallet C e As you assemble the weight bench make sure all Assembly will be more convenient if you have a parts are oriented as shown in the drawings socket set a set of open end or closed end wrenches or a set of ratchet wrenches 1 Pivot both Bench Legs 11 down to the position shown Insert a Stabilizer 25 into one of the Bench Legs 11 as shown Attach the Stabilizer with two M8 x 85mm Bolts 18 four M8 Washers 26 and two M8 Nylon Locknuts 28 Attach the other Stabilizer 25 to the other Bench Leg 11 in the same way Press Stabilizer Outer Caps 10 onto the ends of both Stabilizers 25
8. osition that is best suited for the exercise To do this insert the Backrest Pin 16 through the appropri ate holes in the Backrest Frames 4 5 and the welded tube in the Bench Frame 17 A WARNING Always secure the Backrest 1 in position with the Backrest Pin 16 when performing an exercise STORING THE BENCH To store the bench fold the Bench Legs 11 under the bench and snap them into the Plastic Clip not shown Plastic Clip Suggested Exercises IMPORTANT This page and page 8 show a selection of exercises that can be performed using the weight bench Although the pho tographs show different weight benches the exercises are performed in the same way For more exercise information refer to the EXERCISE GUIDELINES on page 8 For muscle locations refer to the muscle chart on page 10 Military Press Press the dumbbells up in a straight line Seated Lat Raise Raise the dumbbells to the side until they are level with your head Seated Front Raise Raise the dumbbells to the front until your arms are horizontal Biceps Curl Keep your upper arm stationary Bent Over Row Lift the dumbbell in a straight line Bench Press Press the dumbbells up in a straight line Note A variation of this exercise can be performed with the backrest raised Flyes Bend your elbows as you lower the dumbbells to the side Note A variation of this exercise can be performed with the backrest rais
9. repetition should last only 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 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 very effective for increasing flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the weight plus 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 MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexo
10. rs 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 A B C D FE F G H l J K L M N O P Q R S T U V W Part List Model No HABR60 R1000A Key No Qty Description Key No Qty Description 1 1 Backrest 17 1 Bench Frame 2 5 M6 Washer 18 4 M8 x 85mm Bolt 3 4 M6 x 38mm Screw 19 1 Dumbbell Rack 4 1 Right Backrest Frame 20 1 Axle 5 1 Left Backrest Frame 21 2 Wheel 6 1 Seat 22 2 Axle Cap 7 1 M10 x 195mm Bolt 23 1 M6 x 50mm Bolt 8 2 M10 Nylon Locknut 24 1 Support Leg 9 2 Bench Frame Inner Cap 25 2 Stabilizer 10 6 Stabilizer Outer Cap 26 10 M8 Washer 11 2 Bench Leg 27 2 M8 x 90mm Bolt 12 2 M6 x 16mm Screw 28 6 M8 Nylon Locknut 13 1 M10 x 95mm Bolt 2 5 pound Weight 14 2 Clip Screw 2 10 pound Weight t5 1 Plastic Clip 2 15 pound Weight 16 1 Backrest Pin 1 User s Manual Note 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 10 Exploded Drawi
11. tely 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 program 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 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 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 You will gain the greatest benefits from exercising by maintaining proper form 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 pages 7 and 8 of this manual you will find photographs showing the correct form for several exercises A description of each exercise is also provided The repetitions in each set should be performed smoothly and without pausing The exertion stage of each
12. umber 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 more 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 Many people desire a complete and balanced fitness program Cross training is an efficient way to accom plish this One example of a balanced program is e Plan weight training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as cycling or swimming on Tuesday and Thursday e 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 reshape and strengthen your body and devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Specifying the exact length of time for each workout as well as the number of repetitions or sets for each exercise is a highly individual matter It is very impor tant to avoid overdoing it during the first few months of your exercise program You should progress at your own pace and be sensitive to your body s sig nals If you experience pain or dizziness at any time while exercising stop immedia
13. xercising ing down 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 WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 Before You Begin Thank you for selecting the versatile CLUB WEIDER have additional questions please call our Customer Space Saving Bench and Rack The CLUB WEIDER Service Department toll free at 1 800 322 2211 Space Saving Bench and Rack are designed to help Monday through Friday 6 a m until 6 p m Mountain you develop every major muscle group of the body Time excluding holidays To help us assist you Whether your goal is a shapely figure dramatic please note the product model number before calling muscle size and strength or a healthier cardiovascular The model number is HABR60 system the Space Saving Bench and Rack will help you achieve the specific results you want Before reading further please familiarize yourself with the parts that are labeled in the drawing below For your benefit read this manual carefully before using the Space Saving Bench and Rack If you e Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instruc ti
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