Weider WEBE1298 User's Manual
Contents
1. M10 x 256mm Rod 17 ASSEMBLY To hire an authorized service technician to assemble the weight bench call 1 800 445 2480 Assembly requires two persons Make sure that there is enough clearance to walk around the weight bench as you assemble it Place all parts in a cleared area and remove the packing materials 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 To make assembly easier read the infor mation above and use the PART IDENTI FICATION CHART on page 5 Attach the Left Frame 1 to the Seat Frame 3 with four M10 x 55mm Bolts 16 four M10 Washers 22 and four M10 Locknuts 24 Do not tighten the Locknuts yet Attach the Right Frame 2 to the Seat Frame 3 in the same way Tighten the Backrest Knob 15 into the Seat Frame 3 Attach the Foot Plate 10 to the Left and Right Frames 1 2 with four M5 x 15mm Screws 21 See step 1 Tighten the M10 Locknuts 24 Tighten all parts as you assemble them unless instructed to do otherwise Assembly requires the following tools two adjustable wrenches one rubber mallet one standard screwdriver SS one Phillips screwdriver St 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 wrenches2. 3 Attach the two Backrest Frames 5 to the Backrest Bracket 4 with four M10 x 45mm Bolts 18 four M10 Washers 22 and four M10 Locknuts 24 Do not tighten the Locknuts yet 4 Attach the Backrest Plate 6 and the Backrest 7 to the Backrest Frames 5 with four M6 x 60mm Screws 19 and four M6 Washers 23 See step 3 Tighten the M10 Locknuts 24 5 Pull the Backrest Knob 15 out as far as it will go Insert the Backrest Bracket 4 into the Seat Frame 3 and engage the Backrest Knob in one of the holes in the Backrest Bracket Apply a small portion of the included grease to an M10 x 256mm Rod 17 Attach the Backrest Frames 5 to the Seat Frame 3 with the Rod two M10 Washers 22 and two M10 Locknuts 24 Do not overtighten the Locknuts the Backrest must pivot freely 6 Attach the Seat Plate 8 and the Seat 9 to the Seat Frame 3 with four M6 x 25mm Screws 20 and four M6 Washers 23 7 Make sure that all parts are properly tightened before you use the weight bench ADJUSTMENT This section explains how to adjust the weight bench See the accompanying exercise guide to see the correct form for several exercises Make sure all parts are properly tightened each time the weight bench is used Replace any worn parts immediately The weight bench can be cleaned with a damp cloth and a mild non abrasive deter gent do not use solvents to clean the weight bench ADJUSTING THE BACKREST
3. 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 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 elliptical exer ciser 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 impo
4. 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 e Rest for one minute after each set for a toning work out e Rest for 30 seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move slowly as you stretch and do not bounce Ease into each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout 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 thig
5. To adjust the Backrest 7 pull the Backrest Knob 15 raise or lower the Backrest and then slowly release the Backrest Knob Make sure that the Backrest Knob is engaged into one of the holes in the Backrest Bracket 4 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 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 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
6. especially important for persons over the age of 35 or persons with pre existing health problems It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions Your weight bench is intended for home use only Do not use your weight bench in a commercial rental or institutional setting Use your weight bench only on a level sur face Cover the floor beneath the weight bench to protect the floor Inspect and properly tighten all parts regu larly Replace any worn parts immediately Make sure that there is enough clearance around the weight bench to mount dis mount and use the weight bench 7 10 11 12 Keep children under age 12 and pets away from your weight bench at all times The weight bench is designed to support a maximum user weight of 300 Ibs 136 kg and a maximum total weight of 510 Ibs 231 kg Do not use the weight bench with more than 210 Ibs 95 kg of weight Wear appropriate exercise clothes while exercising do not wear loose clothes that could become caught on your weight bench Always wear athletic shoes for foot protec tion while exercising Keep hands and feet away from moving parts If you feel pain or dizziness while exercising stop immediately and cool down Use your weight bench only as described in this manual BEFORE YOU BEGIN Thank you for purchasing the new WEIDER CLUB 190 W weight bench Th
7. 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 e 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 authorized 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 cen
8. WING Zea ire ntong aa men oe a e E A ee AERA oe aie EEA nah ee Pe ce 11 ORDERING REPLACEMENT PARTS 0 000 c cee een PTEE EEEN d Back Cover LIMITED WARRANTY gcc eteeni gta Shia tat i cach Sancta eat yaaa ig A Re elas ean a site al ge Be Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible call AWARNING the telephone number on the front cover of this i manual and request a free replacement decal Welan Chics Max 110 te Apply the decal in the location shown Note Leg Developer Max 50 LBS Weight Carriage Max 110 LBS The decal s may not be shown at actual size Chest Fly Per Arm Max 30 LBS Product may not offer all listed exercises AWARNING e Misuse of this machine may result in serious injury e Read user s manual prior to use and follow all warnings and instructions 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 IMPORTANT PRECAUTIONS AWARNING 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 this product 1 Before beginning any exercise program consult your physician This is
9. e 190 W weight bench is designed to be used with your own weights to develop the major muscles of your upper body 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 this manual To help us assist you note the product model number and serial number before contacting us ASSEMBLED DIMENSIONS Height 1 ft 6 in 46 cm Width 2 ft 6 in 76 cm Depth 4 ft 3 in 130 cm Backrest Bracket Frame 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 Backrest Backrest Knob PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses by each drawing is the key number of the part from the PART LIST on page 11 Note Some small parts may have been pre assembled If a part is not in the hardware kit check to see if it has been preassembled O O M10 Locknut 24 M6 Washer 23 M10 Washer 22 d C M5 x 15mm M6 x 25mm M6 x 60mm Screw 19 Screw 21 Screw 20 M10 x 45mm Bolt 18 M10 x 55mm Bolt 16
10. h 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 J U V W X PART LIST Model No WEBE1298 0 R1008A Key No Qty Description Key No Qty Description 1 1 Left Frame 17 1 M10 x 256mm Rod 2 1 Right Frame 18 4 M10 x 45mm Bolt 3 1 Seat Frame 19 4 M6 x 60mm Screw 4 1 Backrest Bracket 20 4 M6 x 25mm Screw 5 2 Backrest Frame 21 4 M5 x 15mm Screw 6 1 Backrest Plate 22 14 M10 Washer 7 1 Backrest 23 8 M6 Washer 8 1 Seat Plate 24 14 M10 Locknut 9 1 Seat j User s Manual 10 1 Foot Plate Grease Packet 11 4 38mm x 63mm Cap Exercise Guide 12 1 38mm x 50mm Cap 13 2 25mm x 38mm Cap Note Specifications are subject to change without 14 6 Bushing notice See the back cover of this manual for informa 15 1 Backrest Knob tion about ordering replacement parts These parts 16 8 M10 x 55mm Bolt are not illustrated EXPLODED DRAWING Model No WEBE1298 0 R1008A 21 11 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To
11. rtant 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 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 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
12. ter 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 for 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 No 273546 R1008A Printed in China 2008 ICON IP Inc
13. www weiderfitness com WEIDER l 190 WV Write the serial number in the U S E R S MAN UAL space above for future reference Serial Number Decal under 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 A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference N WORKOV ifit com TABLE OF CONTENTS WARNING DECAL PLACEMENT s csucs sidai eei u ba E tenet eens 2 IMPORTANT PRECAUTIONS srcaria aieiai sgi ieai aa ee eae aa a aa E a EE aE A ea A 3 BEFORE YOU BEGIN iws s aiias taea tiata tee kadio de tee Ge iaoa aa e a a oroi aa Gudane a Eoia oi datas Oe d 4 PART IDENTIFICATION CHART cstperioitenaprrentratowoweoaa tapena ntan A a eaa PE 5 ASSEMBLY crede dior tie aRar OA toa A A NEE AE SA ded Ode A 6 ADJUSTMENT e2tccvtvo reads nrar e E AE T T A e E TA S ddd ROA bee 8 EXERCISE GUIDELINES 2 iccca annaran patos AROEN E ANRE AEE dads NE ENARA ada 9 PART LUST 20 ccceieegeu nie ta a a a i E a a a eee de Ea i ed wee ye E E a AOE 11 EXPLODED DRA
Download Pdf Manuals
Related Search