Weider WEBE2930 User's Manual
Contents
1. 11 48 M8 Nylon Locknut W o M6 x 16mm Screw 61 6 M10 x 80mm Bolt 41 24 wh O z M10 x 75mm Bolt 39 2 Mung MAA g Pe con a M10 x 70mm Bolt 85 1 MUNANG CL M10 x 180mm Bolt 76 1 M10 x 30mm Bolt 38 2 M10 x 65mm Bolt 56 9 Mu H M6 x 65mm Screw 62 4 M10 x 45mm Bolt 40 3 AAN E L M8 x 55mm Bolt 70 1 M10 x 60mm Carriage Bolt 64 5 Assembly Before beginning assembly carefully read the Some small parts may be pre assembled following information and instructions Make Things Easier for Yourself This manual is designed to ensure that the weight bench can be assembled successfully by anyone By setting aside plenty of time and by deciding to make the task enjoyable assembly will go smoothly Assembly requires two people 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 For help identifying small parts use the PART IDENTIFICATION CHART on page 5 Note Before beginning make sure you understand the information in the box above Note Some parts described in the assembly steps may be pre assembled Press a 60mm Square Inner Cap 55 into each end of a2. Cable Trap holds the Low Cable in the groove of the Pulley Do not overtighten the Nylon Locknut the Pulley must be able to turn freely 11 21 Attach the indicated end of the Low Cable 8 to the bracket on the Rear Base 3 using an M10 x 20mm Bolt 26 and an M10 Nylon Locknut 11 22 Press two 50mm Square Inner Caps 10 into the bottom and the indicated end of the Front Leg 73 Attach the Front Leg 73 to the Bench Frame 63 using two M10 x 65mm Bolts 56 two M10 Small Washers 6 and two M10 Nylon Locknuts 11 Insert the Backrest Knob 80 into the Bench Frame 63 and tighten 23 Press a 50mm x 70mm Outer Cap 60 onto each end of the Stabilizer 87 Attach the Stabilizer to the Bench Frame 63 using two M10 x 60mm Carriage Bolts 64 and two M10 Nylon Locknuts 11 Note The dents on the Stabilizer 87 should face the floor and the decal should be in the indicated location 12 24 Press four 25mm x 50mm Inner Caps 79 into the ends of the Backrest Frame 78 Attach the Backrest Bracket 53 to the Backrest Frame using two M10 x 25mm Bolts 43 and two M10 Nylon Locknuts 11 25 Attach the Backrest 69 to the Backrest Frame 78 with four M6 x 65mm Screws 62 and four M6 Washers 81 Make sure that the Backrest is turned as shown 26 Lubricate an M10 x 180mm Bolt 76 Attach the Backrest Frame 78 to the Bench Frame 63 using the Bolt two M10 Small Washe
3. can stretch slightly when it is first used If the cables need to be tightened remove the M10 Nylon Locknut 11 and the M10 x 45mm Bolt 40 from the lower ends of the Pulley Plates 19 Reattach the Pulley 5 and Cable Trap 21 to the next higher hole in the Pulley Plates Make sure the Cable Trap holds the Low Cable 8 in the groove of the Pulley Repeat until the cables are properly tightened Do not overtighten the Nylon Locknut the Pulley must turn freely REMOVING THE FOAM PADS For some exercises the indicated Foam Pads 65 and Pad Tube 88 should be removed from the Front Leg 73 To do this slide one of the Foam Pads off the Pad Tube and then remove the Pad Tube ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 72 slide the desired amount of weight onto the Weight Tube 75 16 ATTACHING THE WEIGHT ADAPTER To use your weight bench with an Olympic weight set you must attach the Olympic Weight Adapter 42 To do this press a Weight Adapter Bushing 46 into each end of the Weight Adapter Slide the Weight Adapter onto the Weight Tube 75 and secure it with the Weight Adapter Pin 52 AWARNING Do not place more than 150 pounds on the Weight Tube 75 ATTACHING THE CURL PAD For some exercises the Curl Pad 77 must be attached to the weight bench Insert the Curl Post 83 into the indicated hole in the Front Leg 73 Align the holes in the Front Leg and the Curl
4. Base 7 Attach the Base to the indicated end of the Base Crossbar 20 using a Support Plate 57 two M10 x 80mm Bolts 41 and two M10 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Attach the other Base not shown to the opposite side of the Base Crossbar 20 in the same manner Press a 60mm Square Inner Cap 55 into the end of the Rear Base 3 Attach the Rear Base and the Foot Plate 4 to the Base Crossbar 20 using two M10 x 80mm Bolts 41 and two M10 Nylon Locknuts 11 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 the following tools not included e Two adjustable wrenches One rubber mallet gt gt One standard screwdriver One phillips screwdriver Lubricant such as grease or petroleum jelly and soapy water 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 3 Attach an Upright 1 to each Base 7 using two Joint Plates 12 four M10 x 80mm Bolts 41 and four M10 Nylon Locknuts 11 Make sure the Uprights are oriented exactly as shown Do not tighten the Nylon Locknuts yet 4 Insert a Weight Guide 18 into the indicated hole in each Base 7 Attach the Weight Guides to the Bases using M10 x 75mm Bolts 39 M10 Small Washers 6 and M10 Nylo
5. CLUB WEIDER Model No WEBE29301 Serial No Write the serial number in the space above for reference 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 assis tance 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 A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference USER S MANUAL kaa Visit our website at o www weiderfitness com new products prizes fitness tips and much more Table of Contents Warming Decal Placement yerri irak saa EEEE ee Pe ea R Ee a ee 2 Important Precautions 2d kakang eed em KAL et aa naba aA Ea wm E LAURA A a G Se dank 3 Bere YOW BEGIN ass Kan ne hh A ed San ANG DD ULA A a we Hae dada ened 4 Part ldentification Chart naan fied LP Parade adie Pediat aaa aaah sets 5 ASSOMDIV AP 6 Adjusting the Weight Benen seesama age mala ck ews baga nmn KAY eee Na ek whe be bole ed pew 15 Exercise GuidelineS isee ncseh na eh gees aa Eee ae Pe RE daa sel
6. Post Secure the Curl Post with the Curl Post Knob 86 Make sure that you fully tighten the Curl Post Knob AWARNING When the Curl Pad 77 is not in use store it away from the bench so it will not interfere with other exercises ADJUSTING THE BACKREST The Backrest 69 can be adjusted to five positions To adjust the Backrest pull the Backrest Knob 80 out ward and move the Backrest up or down Slowly release the Backrest Knob making sure the pin on the Backrest Knob is inserted through one of the holes in the Backrest Bracket 53 A WARNING make sure the Backrest Knob 80 is securely inserted into one of the holes in the Backrest Bracket 53 before putting any weight on the Backrest 69 17 Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS Muscle Building The only way to increase the size and strength of your muscles is to push them to a high percentage of their capacity As you progressively increase the intensity of your exercise your muscles will continual ly adapt and grow You can tailor each exercise to the proper intensity level 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 amou
7. Pulley 5 and backdown through the Pulley Bar as shown Attach the Pulley inside the slot in the Pulley Bar using an M10 x 65mm Bolt 56 two M10 Large Washers 58 two Pulley Spacers 15 and an M10 Nylon Locknut 11 Do not overtighten the Nylon Locknut the Pulley must be able to turn freely 10 17 Slide the indicated end of the High Cable 13 onto the M10 x 20mm Bolt 26 in the Weight Carriage 22 Tighten an M10 Nylon Locknut 11 onto the Bolt 18 Route the High Cable 13 around a Pulley 5 as shown Hold a Cable Trap 21 against the Pulley and attach a Pulley Plate 19 to each side of the Pulley using an M10 x 45mm Bolt 40 and an M10 Nylon Locknut 11 Make sure the Cable Trap holds the High Cable in the groove of the Pulley Do not overtighten the Nylon Locknut the Pulley must be able to turn freely 19 Route the indicated end of the Low Cable 8 around a Pulley 5 Attach the Pulley to the bracket on the Base Crossbar 20 using an M10 x 45mm Bolt 40 and an M10 Nylon Locknut 11 Do not overtighten the Nylon Locknut the Pulley must be able to turn freely 20 Route the Low Cable 8 around a Pulley 5 as shown Hold a Cable Trap 21 against the Pulley and attach the Pulley and Cable Trap to the lowest holes in the two Pulley Plates 19 using an M10 x 45mm Bolt 40 and an M10 Nylon Locknut 11 Make sure the
8. d legs Move your everyday life slowly as you stretch and do not bounce Ease into 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 S lt CHMDOVOZELFAL TOMMIOD gt S 19 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 e The MODEL NUMBER of the product WEBE29301 e The NAME of the product CLUB WEIDER 550 weight bench The SERIAL NUMBER of the product see the front cover of this manual e The KEY NUMBER and DESCRIPTION of the desired part s see the PART LIST and the EXPLODED DRAWING in the center of this manual Limited Warranty ICON Health amp Fitness Inc ICON warrants this product to be free fr
9. ecifying the exact length of time for each workout and the number of repetitions and sets for each exer cise is a highly individual matter It is very important 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 signals If you experience pain or dizziness at any time while exercising stop immediately 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 e
10. ene eee ees 18 Ordering Replacement Parts 4 000 c eee Back Cover Limited Warranty aga dm washes Ng GG Pade eee Da LA ee SEP GGG Pec eke Saree Back Cover Note A Part List Exploded Drawing is attached in the center of this manual Remove the Part List Exploded Drawing before beginning assembly Warning Decal Placement The decals shown at the right have been placed on the weight bench in the indicated locations If one or both of the decals are missing or illegible please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time to order a free replace ment decal Apply the replacement decal in the location shown AWARNING e Misuse of this product may result in serious injury Read user s manual and follow all war nings and operating instructions prior to use Misuse of this product may result in serious Do not allow children injury on or around machine Read user s manual and follow all warnings Replace label if and operating instructions prior to use damaged illegible or Do not allow children on or around machine removed Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 Important Precautions AWARNING To reduce the risk of serious injury read the following important precautions before using the weight rack 1 Read all instructions
11. ers 31 32 onto the Weight Guides 18 Make sure the Locking Bar and Weight Gliders are oriented exactly as shown 10 Press a 60mm Square Inner Cap 55 into each end 11 12 of the Top Crossbar 9 Attach the Top Crossbar to the Uprights 1 using four Joint Plates 12 eight M10 x 80mm Bolts 41 and eight M10 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Secure the Top Crossbar 9 to the Weight Guides 18 using two M10 x 30mm Bolts 38 and two M10 Small Washers 6 Press Carriage Bushings 27 into the ends of the Weight Carriage 22 Press 50mm Round Inner Caps 25 into the ends of the weight tube on the Weight Carriage Insert an M10 x 20mm Bolt 26 into the bracket on the Weight Carriage 22 Weight Tube Slide the Weight Carriage 22 onto the Rear Upright 2 as shown Make sure that the Weight Carriage and the Rear Upright are oriented as shown Refer to the inset drawing Press a Carriage Bushing 27 into the top of the Carriage Stop 28 as shown Slide the Carriage Stop 28 onto the lower end of the Rear Upright 2 Attach the Carriage Stop to the Rear Upright with an M8 x 70mm Bolt 80 and an M8 Nylon Locknut 54 Slide the Rear Upright 2 onto the bracket on the Rear Base 3 Attach the Rear Upright to the Rear Base using two M10 x 65mm Bolts 56 four M10 Small Washers 6 and two M10 Nylon Locknuts 11 Do not tighten the Nyl
12. in this manual before using the weight rack Use the weight rack only as described in this manual It is the responsibility of the owner to ensure that all users of the weight rack are ade quately informed of all precautions The weight rack is intended for home use only Do not use the weight rack in a com mercial rental or institutional setting Use the weight rack only on a level surface Cover the floor beneath the weight rack for protection Inspect and tighten all parts each time you use the weight rack Replace any worn parts immediately Keep children under 12 and pets away from the weight rack at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising Always set both weight gliders and both safety spotters at the same height 10 11 12 13 14 15 16 The weight rack is designed to support a maximum of 300 pounds including the bar bell and weights weights are not included Do not place more than 300 pounds includ ing the barbell on the weight gliders and safety spotters Do not place more than 150 pounds on the weight carriage Always make sure there is an equal amount of weight not included on each side of the barbell or the weight carriage Always secure your weights not included with weight clips when they are mounted on the barbell or the weight carriage Always lower the weight carriage in a con trol
13. ing Bar Barbell Left Spotter Hook Right Spotter Hook M10 x 30mm Bolt M10 x 75mm Bolt M10 x 45mm Bolt M10 x 80mm Bolt Weight Adapter M10 x 25mm Bolt Large Washer Weight Clip Bushing Key No Qty out WA a S Ss RS poo HSH SB SB HSH HI WH HSH ar ND DN KHRON OO O NN ss N N OND N N Description Weight Adapter Bushing 50mm Bushing 25mm Bushing 45mm Square Bushing M8 x 20mm Screw Weight Clip Weight Adapter Pin Backrest Bracket M8 Nylon Locknut 60mm Square Inner Cap M10 x 65mm Bolt Support Plate M10 Large Washer Pulley Bar 50mm x 70mm Outer Cap M6 x 16mm Screw M6 x 65mm Screw Bench Frame M10 x 60mm Carriage Bolt Foam Pad 3 4 Round Inner Cap M8 Flat Washer Seat Backrest M8 x 55mm Bolt 45mm Square Inner Cap Leg Lever Front Leg 10mm Spacer Weight Tube M10 x 180mm Bolt Curl Pad Backrest Frame 25mm x 50mm Inner Cap Backrest Knob M6 Washer Angled Outer Cap Curl Post 25mm Round Inner Cap M10 x 70mm Bolt Curl Post Knob Stabilizer Pad Tube User s Manual Exercise Guide 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 Exploded Drawing Model No WEBE29301 R1200A
14. led manner never let the weight carriage drop Always move your bench out of the way when performing an exercise that does not use the bench Always remove the lat bar when performing an exercise that does not require the use of the lat bar If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down A WARNING 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 CLUB WEIDER Department toll free at 1 800 999 3756 Monday 550 weight bench The 550 weight bench is designed through Friday 6 a m until 6 p m Mountain Time to help you develop every major muscle group of the excluding holidays To help us assist you please body Whether your goal is a shapely figure dramatic note the product model number and serial number increase in muscle size and strength or a healthier before calling The model number is WEBE29301 The cardiovascular system the 550 weight bench will help serial number can be found on a decal attached to the you achieve the specific results you want weight bench see the front cover of this manual For your benefit read this manual carefull
15. n Locknuts 11 Do not tighten the Nylon Locknuts yet 5 Press a 25mm Bushing 48 into each end of the Locking Bar 34 Slide the Barbell 35 into the Locking Bar 6 Press a 38mm Bushing 29 into each end of the Right Weight Glider 31 Slide the Right Weight Glider onto the indicated end of the Barbell 35 and attach it to the Barbell using an M8 x 20mm Screw 50 Do not tighten the Screw yet Make sure the Right Weight Glider is oriented exactly as shown 7 Press a 38mm Bushing 29 into each end of the Left Weight Glider 32 Slide the Left Weight Glider onto the indicated end of the Barbell 35 and secure it to the Barbell using an M8 x 20mm Screw 50 Do not tighten the Screw yet Make sure the Left Weight Glider is oriented exactly as shown 8 Press a 50mm Bushing 47 into the indicated end of a Weight Adapter 33 Slide the Weight Adapter onto the Barbell 35 and secure it to the Barbell using a Large Washer 44 and an M10 x 25mm Bolt 43 Attach the other Weight Adapter 33 to the other end of the Barbell 35 in the same manner Tighten the M8 x 20mm Screws used in steps 6 and 7 9 Note This step requires the help of a second person Slide the Right Safety Spotter 23 and the Left Safety Spotter 24 onto the Weight Guides 18 Make sure the Safety Spotters are oriented exactly as shown Slide the assembled Locking Bar 34 and the Right and Left Weight Glid
16. nt 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 repeti tions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a moderate percentage of their capacity Select a mod erate 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 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 18 PERSONALIZING YOUR EXERCISE PROGRAM Sp
17. o the Curl Post 83 with two M6 x 16mm Screws 61 Insert the Curl Post into the Front Leg 73 and secure it with the Curl Post Knob 86 Make sure all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in Adjusting the Weight Bench starting on page 15 14 Adjusting the Weight Bench This section explains how the weight bench can be adjusted 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 USING THE LOCKING BAR Before starting an exercise position the barbell and the Safety Spotters 23 24 in the correct position for the exercise To do this stand in front of the rack and grip the Locking Bar 34 with both hands Turn the Locking Bar until the two hooks disengage the slots in the Uprights 1 Raise or lower the Locking Bar to a new position and turn it until the hooks engage the slots in the Uprights Note Always start an exercise with the barbell positioned at the lowest point to which it will move during the exercise Position both Safety Spotters 23 24 directly under the Weight Gliders 31 32 See USING THE SAFETY SPOTTERS below USING THE SAFETY SPOTTERS To move the Safety Spotters 23 24 not
18. om 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 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 limi
19. on Locknuts yet 13 14 15 16 Press a 50mm Square Inner Cap 10 into each end of the Pulley Bar 59 Slide the bracket on the Pulley Bar into the top of the Rear Upright 2 Attach the Pulley Bar to the Rear Upright using two M10 x 65mm Bolts 56 four M10 Small Washers 6 and two M10 Nylon Locknuts 11 Attach the Pulley Bar 59 to the Top Crossbar 9 using a Support Plate 57 two M10 x 80mm Bolts 41 and two M10 Nylon Locknuts 11 Tighten all Nylon Locknuts used in steps 1 through 13 Identify the High Cable 13 which is the shorter of the two Cables Route the High Cable up through the indicated slot in the Pulley Bar 59 Make sure the ball is in the indicated location Route the High Cable 13 around a Pulley 5 as shown Attach the Pulley inside the slot in the Pulley Bar 59 using an M10 x 65mm Bolt 56 two M10 Large Washers 58 two Pulley Spacers 15 and an M10 Nylon Locknut 11 Do not overtight en the Nylon Locknut the Pulley must be able to turn freely Route the High Cable 13 around another Pulley 5 and through the indicated slot in the Pulley Bar 59 as shown Attach the Pulley inside the slot using an M10 x 65mm Bolt 56 two M10 Large Washers 58 two Pulley Spacers 15 and an M10 Nylon Locknut 11 Do not overtighten the Nylon Locknut the Pulley must be able to turn freely Route the High Cable 13 up through the Pulley Bar 59 around another
20. rs 6 and an M10 Nylon Locknut 11 Slide the Backrest Bracket 53 into the indicated slot on the Bench Frame Do not overtighten the Nylon Locknut the Backrest must be able to pivot freely To adjust the position of the Backrest pull the Backrest Knob 80 outward and move the Backrest up or down Slowly release the Backrest Knob making sure that the pin on the Backrest Knob is inserted through one of the holes in the Backrest Bracket 53 27 Attach the Seat 68 to the Bench Frame 63 with four M6 x 16mm Screws 61 Make sure that the Seat is turned as shown 13 28 29 30 31 32 Press three 45mm Square Inner Caps 71 into the Leg Lever 72 Press a 25mm Round Inner Cap 84 into the indicated end of the Weight Tube 75 Attach the Weight Tube 75 to the Leg Lever 72 with an M8 x 55mm Bolt 70 two M8 Flat Washers 67 a 10mm Spacer 74 and an M8 Nylon Locknut 54 Press an Angled Outer Cap 82 onto the back end of the Weight Tube Lubricate an M10 x 70mm Bolt 85 Attach the Leg Lever 72 to the Front Leg 73 with the Bolt and an M10 Nylon Locknut 11 Do not overtighten the Nylon Locknut the Leg Lever must be able to pivot freely Press two 3 4 Round Inner Caps 66 into each of the three Pad Tubes 88 Slide the Pad Tubes through the indicated holes in the Front Leg 73 and the Leg Lever 72 Slide two Foam Pads 65 onto each Pad Tube 88 Attach the Curl Pad 77 t
21. shown to a new position grip the handles on the spotter hooks and pull the hooks out of the slots in the Uprights 1 Raise or lower the Safety Spotters to new positions and pivot the hooks back into the slots in the Uprights A WARNING Always set both Safety NG Hook Spotters 23 24 at the same height Handle ATTACHING THE LAT BAR TO THE HIGH PULLEY STATION OR THE LOW PULLEY STATION To use the high pulley station or the low pulley station attach the Lat Bar 16 to the High Cable 13 or the Low Cable 8 not shown using a Cable Clip 14 A WARNING Always remove the Lat Bar 16 when performing an exercise that does not require the use of the Lat Bar 15 ATTACHING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE Weights To use the Barbell 35 slide the desired amount of weight not included onto each end of the Barbell Secure the weights with Weight Clips 51 Weights can be attached to the weight tube on the Weight Carriage 22 in the same manner A WARNING Do not place more than 300 pounds on the Barbell 35 Do not place more than 150 pounds on the Weight Carriage 22 Always place the same amount of weight on each side of the Barbell or the Weight Carriage Always secure weights with Weight Clips 51 TIGHTENING THE CABLES Woven cable the type of cable used on the weight bench
22. tation 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 172414 R1200A Printed in China 2000 ICON Health amp Fitness Inc REMOVE THIS PART LIST EXPLODED DRAWING FROM THE MANUAL SAVE THIS PART LIST EXPLODED DRAWING AND THE USER S MANUAL FOR FUTURE REFERENCE Part List Model No WEBE29301 R1200A Key No O OND AKON Qty O N 4 Co ANDODA RUNNSASANAAARASDNNEAESNEINNNAOADGBEAAN Description Upright Rear Upright Rear Base Foot Plate Pulley M10 Small Washer Base Low Cable Top Crossbar 50mm Square Inner Cap M10 Nylon Locknut Joint Plate High Cable Cable Clip Pulley Spacer Lat Bar Plastic Handle Weight Guide Pulley Plate Base Crossbar Cable Trap Weight Carriage Right Safety Spotter Left Safety Spotter 50mm Round Inner Cap M10 x 20mm Bolt Carriage Bushing Carriage Stop 38mm Bushing M8 x 70mm Bolt Right Weight Glider Left Weight Glider Weight Adapter Lock
23. xercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted The repetitions in each set should be performed smoothly and without pausing The exertion stage of each 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 Make sure to rest for a short period of time after each each stretch gradually and go only as far as you can set The ideal resting periods are without strain Stretching at the end of each workout e Rest three minutes after each set for a muscle build is very effective for increasing flexibility ing workout e Rest one minute after each set for a toning workout STAYING MOTIVATED e Rest 30 seconds after each set for a weight loss workout For motivation keep a record of each workout List Plan to spend the first couple of weeks familiarizing the date the exercises performed the weight lifted yourself with the equipment and learning the proper and the numbers of sets and repetitions completed form for each exercise Record your weight and key body measurements at the end of every month COOLING DOWN Remember the key to achieving the greatest results End each workout with 5 to 10 minutes of stretching is to make exercise a regular and enjoyable part of Include stretches for both your arms an
24. y before Before reading further please review the drawing using the 550 weight bench If you have additional below and familiarize yourself with the parts that are questions please call our Customer Service labeled High Pulley Station Lat Tower Lat Bar Weight Guide Upright Left Side Right Side Weight Glider Safety Spotter Barbell af IC TC UM NS Curl Pad LAN Backrest Weight Carriage ag Ti A a eee Leg Lever Low Pulley Station Foot Plate H AT 8 Weight Tube Backrest Knob Note The terms right side and left side are determined relative to a user standing with his back toward the weight rack they do not refer to right and left on the drawings in this manual Part Identification Chart Model No WEBE29301 Ri200a Refer to the drawings below to identify small parts used in assembly The number in parentheses below each drawing is the key number of the part from the Part List in the center of this manual The number following the key number is the quantity needed for assembly Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been pre attached N Ol M6 Washer 81 4 M8 Flat Washer 67 2 M10 Large Washer 58 6 M10 Small i la Washer 6 18 E OB M10 Nylon Locknut
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