Weider WEBE5998 User's Manual
Contents
1. 49 M6 x 80mm Screw 48 Peay ceo M10 x 165mm Bolt 50 M6 Washer 32 M10 x 85mm Bolt 44 M10 x 90mm Carriage Bolt 43 O i Se ToS M10 x 90mm Bolt 45 M10 x 77mm Bolt Set 47 gt ASSEMBLY Make Assembly Easier Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by almost anyone Most people find that if they set aside plenty of time assembly goes smoothly Before beginning assembly carefully read the following information and instructions e To hire an authorized service technician to assemble the weight bench call 1 800 445 2480 Assembly requires two persons Because of its size the weight bench should be assembled in the location where it will be used Make sure that there is enough clearance to walk around the weight bench as you assemble it For help identifying small parts use the PART IDENTIFICATION CHART on page 5 Before beginning assembly make sure that you have read and understand the information in the box above Orient the Front Stabilizer 2 so that the square holes are toward the floor Attach the Front Stabilizer to the Front Leg 4 with two M10 x 90mm Carriage Bolts 43 and two M10 Locknuts 42 Do not tighten the Locknuts yet Place all parts in a cleared area and remove the packing materials2. Do not dispose of the packing materials until assembly is completed As you assemble the weight bench make sure all parts are oriented as shown in the drawings Tighten all parts as you assemble them unless instructed to do otherwise e Assembly requires the following tools Le one the included hex key s two adjustable wrenches one rubber mallet one standard screwdriver E one Phillips screwdriver 31 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 Square 2 Orient the Rear Stabilizer 3 so that the square holes are on the side shown Attach the Rear Stabilizer to the Frame 1 with two M10 x 90mm Carriage Bolts 43 and two M10 Locknuts 42 Do not tighten the Locknuts yet Square Holes 3 Attach the Seat 18 and the Seat Bracket 38 to the Frame 1 with two M6 x 80mm Screws 48 and two M6 Washers 32 4 Attach the Front Leg 4 to the Frame 1 with two M10 x 85mm Bolts 44 two M10 Washers 55 and an M10 Locknut 42 See steps 1 and 2 Tighten the M10 Locknuts 42 5 Apply a small portion of the included grease to an M10 x 165mm Bolt 50 Attach the Backrest Post 15 to the Backrest Frames 16 with the Bolt tvo M10 Washers 55 and an M10 Locknut 42 Do not tighten the Locknut yet Attach the Backrest 19 to the Backrest Frames 16 with four M6 x 40mm Screws 51
3. the weight bench in any commercial rental or institutional setting Keep the weight bench indoors away from moisture and dust Place the weight bench on a level surface with a mat beneath it to pro tect the floor or carpet Make sure that there is enough clearance around the weight bench to mount dismount and use it Inspect and properly tighten all parts regular ly Replace any worn parts immediately 10 11 Make sure that the pin and the knobs are fully engaged before the weight bench is used Keep children under age 12 and pets away from the weight bench at all times Wear appropriate clothes while exercising Always wear athletic shoes for foot protection while exercising The weight bench is designed to support a maximum user weight of 300 Ibs 136 kg and a maximum total weight of 610 Ibs 277 kg Do not use the weight bench with more than 310 Ibs 141 kg of weight Do not place more than 150 Ibs 68 kg on the leg lever Note The weight bench does not include weights If you feel pain or dizziness while exercising stop immediately and cool down BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER CLUB 290 W weight bench The weight bench offers a selec tion of exercise stations designed to develop the major muscle groups of the 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
4. to achieve the specific results you want For your benefit read this manual carefully before you use the weight bench If you have questions after reading this manual please see the front cover of Weight Rest Safety Spotter Backrest Curl Pad Curl Bar Pin Weight Tube Leg Lever this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial num ber 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 familiarize yourself with the parts that are labeled in the drawing below ASSEMBLED DIMENSIONS Height 5 ft 5 in 165 cm Width 4 ft 2 in 127 cm Depth 6 ft 1 in 185 cm Weight 140 lbs 64 kg Adjustment Knob Backrest Post PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used in assembly The number in parentheses by each draw ing is the key number of the part from the PART LIST near the end of this manual Note If a small part is not in the hardware kit check to see if it has been preattached M4 x 19mm M5 x 19mm Screw 54 Screw 52 M6 x 20mm Screw 53 M10 Washer 55 M6 x 40mm Screw 51 M8 x 70mm Bolt 46 M8 Washer
5. workouts Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life Strength Date Exercise Reps Exercise Aerobic Date Ed Strength Date Reps Exercise Aerobic Date Strength 7 Date Reps Exercise Aerobic I i a A 16 PART LIST Model No WEBE5998 0 Key No Qty Description 1 1 Frame 2 1 Front Stabilizer 3 1 Rear Stabilizer 4 1 Front Leg 5 1 Leg Lever 6 1 Curl Post 7 1 Standard Extension 8 1 Olympic Extension 9 2 Base 10 1 Right Upright 11 1 Left Upright 12 2 Weight Rest 13 2 Safety Spotter 14 2 Upright Spacer 15 1 Backrest Post 16 2 Backrest Frame 17 1 Curl Bar 18 1 Seat 19 1 Backrest 20 1 Curl Pad 21 2 Short Pad Tube 22 6 Foam Pad 23 6 Pad Cap 24 1 Weight Tube 25 8 76mm Round Outer Cap 26 1 70mm Square Inner Cap 27 3 57mm Round Inner Cap 28 2 Connector 29 1 25mm Round Outer Cap 30 20 25mm Round Inner Cap 31 2 Curl Bushing Key No Qty 2 DONAANNN 3N 0 GANA 0 ANO R1108A Description M6 Washer Backrest Bushing 25mm Square Inner Cap Pin Tether M8 Locknut Adjustment Knob Seat Bracket Bumper Upright Bushing Weight Tube Spacer M10 Locknut M10 x 90mm Carriage Bolt M10 x 85mm Bolt M10 x 90mm Bolt M8 x 70mm Bolt M10 x 77mm Bolt Set M6 x 80mm Scre
6. 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 you will find photographs showing the cor rect form for several exercises and a list of the mus cles affected See the muscle chart on the next page to find the names of the muscles 14 The repetitions in each set should be performed smoothly and without pausing The exertion stroke of each repetition should last about half as long as the return stroke Proper breathing is important Exhale during the exertion stroke 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 follow e Rest for three minutes after each set for a muscle building workout 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 Includ
7. WEIDER 290 W www weiderfitness com Model No WEBE5998 0 Serial No Write the serial number in the USER S MAN UAL space above for future reference Serial Number Decal under the seat QUESTIONS As a manufacturer we are com mitted to providing complete cus tomer satisfaction If you have questions or if parts are missing DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the product model number and serial number see the drawing above before contacting us CALL TOLL FREE 1 877 992 5999 Mon Fri 6 a m 6 p m MT Sat 8 a m 4 p m MT ON THE WEB www weiderservice com 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manu al for future reference Vi O O WORKOU ifit com TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS LL iii ce inde eee i ede Bae reita bore conde bata doer 3 BEFORE YQUIBEGIN s e a coe Rtas yuan Oi a Rate ee a 4 PART IDENTIFICATION CHART 5 ASSEMBLY ln a 6 ADJUSTMENT iii RE E E 12 EXERCISE GUIDELINES e i i RA does A A eee 14 PARELIST sa psa li ahaa ewan AAA RA E aa E pi wee 17 EXPLODED DRAWING csi A E E ORE EE ARRE Roe a a 18 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY pon debe tage ER eed nee gee vend Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a deca
8. ake sure that all parts have been properly tightened The use of the remaining parts will be explained in ADJUSTMENT beginning on the following page 11 ADJUSTMENT This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 14 for impor tant information about how to get the most benefit from your exercise program Also refer to the accompanying exercise guide to see the correct form for several exercises Make sure all parts are properly tightened each time you use the weight bench Replace any worn parts immediate ly The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent do not use solvents USING THE CURL PAD To use the Curl Pad 20 remove the indicated 70mm Square Inner Cap 26 and insert the Curl Post 6 into the Front Leg 4 Tighten an Adjustment Knob 37 into the Front Leg Make sure that the Adjustment Knob passes through a hole in the Curl Post When performing exercises that do not require the Curl Pad 20 remove the Curl Pad and insert the 70mm Square Inner Cap 26 into the Front Leg 4 ADJUSTING THE BACKREST To adjust the position of the Backrest 19 lift the indicated handle on the Backrest Post 15 Raise or lower the Backrest and insert the tab on the lower end of the Backrest Post into one of the slots in the Frame 1 Make sure that the tab is fully inserted into one of the slots USING THE LEG LEVER To use
9. and four M6 Washers 32 Do not tighten the Screws yet 6 Apply grease to an M10 x 165mm Bolt 50 Attach the Backrest Frames 16 to the Frame 1 with the Bolt two M10 Washers 55 and an M10 Locknut 42 Set the end of the Backrest Post 15 in one of the slots in the Frame Do not overtighten the Locknut the Backrest Frames must pivot easily See step 5 Tighten the M10 Locknut 42 and the four M6 x 40mm Screws 51 Do not over tighten the Locknut the Backrest Post 15 must pivot easily 7 Attach the Weight Tube 24 to the Leg Lever 5 with an M8 x 70mm Bolt 46 a Weight Tube Spacer 41 two M8 Washers 49 and an M8 Locknut 36 Then press a 25mm Round Outer Cap 29 onto the Weight Tube Bracket Apply grease to the barrel of an M10 x 77mm Bolt Set 47 Attach the Leg Lever 5 to the Front Leg 4 with the Bolt Set Make sure that the barrel of the Bolt Set is inserted through both sides of the bracket on the Front Leg 8 Insert the Long Pad Tube 56 into the bracket on the Front Leg 4 Slide two Foam Pads 22 onto the Long Pad Tube and then press two Pad Caps 23 into the Foam Pads Repeat this step with the two Short Pad Tubes 21 and the Leg Lever 5 9 Attach the Bumper 39 to the Curl Bar 17 with an M4 x 19mm Screw 54 Attach the Curl Bar 17 to the Leg Lever 5 with the Pin Tether 35 Then attach the Tether to the Leg Lever with an M4 x 19mm Screw 54 10 A
10. e 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 Write the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Record your weight and key body measure ments at the end of every month 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 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 l J K L M N O P Q R S IL U V W X EXERCISE LOG Make copies of this page and use the copies to schedule and record your strength and aerobic
11. iser or exercise cycle on Tuesday and Thursday Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the appropriate length of time for each workout and the numbers of repetitions and sets to complete is an individual matter 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 while exercising stop immediately and cool down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important fac tors 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 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
12. l is AWA R N l N G missing or illegible see the front e Misuse of this machine may result in serious injury E e Read user s manual prior to use and follow all warnings cover of this manual and request and instructions e Do not allow children on or around machine a free replacement decal Apply Keep body clothing and hair free and clear of the decal in the location shown ls Replace label if damaged illegible or removed Note The decal s may not be shown at actual size AWARNING User Weight Max 300 LBS Weight Crutch Max 310 LBS Leg Developer Max 150 LBS Weight Carriage Max 150 LBS Chest Fly Per Arm Max 50 LBS Product may not offer all listed exercises IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your weight bench before using your weight bench ICON assumes no responsibility for personal injury or property damage sustained by or through the use of the weight bench ill Before beginning any exercise program con sult your physician This is especially impor tant for persons over age 35 or persons with pre existing health problems Use the weight bench only as described in this manual It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions The weight bench is intended for home use only Do not use
13. ng 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 resistance for each exercise depends upon the individual user You must gauge your limits and select the amount of resistance 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 resistance Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of resistance and increase the number of rep etitions 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 com pleting more sets rather than by using high amounts of resistance Weight Loss To lose weight use a low amount of resistance and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets Cross Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program follows Plan strength training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical exer c
14. orized service centers All repairs for which warranty claims are made must be preauthorized 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 replacement parts shipped while the product is under warranty the customer will be responsible for a minimal handling charge For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to any damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center products used for commercial or rental purposes or 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 con nection with the use or performance of the product damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limita tion of incidental or consequential 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 merchantability or fitness fo
15. r a particular purpose are limited in their 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 that vary from state to state ICON Health amp Fitness Inc 1500 S 1000 W Logan UT 84321 9813 Part 273172 R1108A Printed in China 2008 ICON IP Inc
16. the Leg Lever 5 slide a weight plate not included onto the Weight Tube 24 and secure it with a Weight Clip 57 Note When using the Leg Lever remove the curl bar see USING THE CURL BAR on page 13 12 USING THE CURL BAR When performing exercises that do not require the Curl Bar 17 pull the Pin 35 out of the Leg Lever 5 and remove the Curl Bar To attach the Curl Bar 17 insert the Pin 35 com pletely through the Leg Lever 5 and the Curl Bar ADJUSTING THE WEIGHT RESTS AND THE SAFETY SPOTTERS To adjust the height of the Weight Rests 12 raise the Weight Rests to the desired height and tighten an Adjustment Knob 37 into each Upright 10 11 Make sure that the Weight Rests are at the same height and that the Adjustment Knobs are fully tightened into the Uprights To adjust the position of the Safety Spotters 13 move the Safety Spotters to a different set of pegs on the Uprights 10 11 Make sure that the Safety Spotters are at the same height 13 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 continually adapt and grow as you progres sively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways by changing the amount of resistance used by changi
17. ttach the Curl Pad 20 to the Curl Post 6 with two M6 x 20mm Screws 53 11 12 Identify the Left Upright 11 by observing the positions of the indicated holes Orient one of the Bases 9 as shown Attach the Base to the Left Upright with two M10 x 90mm Carriage Bolts 43 and two M10 Locknuts 42 Attach the Right Upright 10 to the other Base 9 in the same way Attach a Connector 28 to the Left Upright 11 with two M5 x 19mm Screws 52 two M10 x 90mm Bolts 45 and two M10 Washers 55 Do not tighten the Screws yet Attach the other Connector 28 to the Right Upright 10 in the same way Warning Decals 10 13 Note If you have Olympic weights use the longer Olympic Extension 8 for this step if you have standard weights use the shorter Standard Extension 7 Attach the Olympic Extension 8 or the Standard Extension 7 to the Connector 28 on the Left Upright 11 with three M10 x 90mm Bolts 45 four M10 Washers 55 and three M10 Locknuts 42 Attach the Olympic Extension 8 or the Standard Extension 7 to the other Connector 28 in the same way See step 12 Tighten the M5 x 19mm Screws 52 14 Set a Safety Spotter 13 on a set of pegs on the Left Upright 11 Set the other Safety Spotter 13 on a set of pegs on the Right Upright 10 Make sure that both Safety Spotters are at the same height 15 M
18. w M8 Washer M10 x 165mm Bolt M6 x 40mm Screw M5 x 19mm Screw M6 x 20mm Screw M4 x 19mm Screw M10 Washer Long Pad Tube Weight Clip User s Manual Exercise Guide Grease Packet Hex Key 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 17 EXPLODED DRAWING A Model No WEBE5998 0 R1108A 18 EXPLODED DRAWING B Model No WEBE5998 0 R1108A ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement 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 material under normal use and service conditions Parts and labor are warranted for 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 repairing or replacing at ICON s option the product through one of its auth
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