Weider WEEMBE1326 User's Manual
Contents
1. To add resistance to the weight bench slide an includ ed 5 lb or 10 lb Resistance Band 36 or 37 onto the indicated tubes on each side of the rear of the weight bench Slide a Spring Clip 85 onto each tube To add resistance to the Leg Lever 46 slide the Resistance Bands 36 or 37 onto the indicated tubes on each side of the front of the weight bench Slide a Spring Clip 85 onto each tube 36 or 37 ADJUSTING THE U BAR To adjust the U bar 41 first remove the Cap 19 and the Adjustment Knob 20 Move the U bar to the desired position and insert the Adjustment Knob through the U bar and one of the holes in the Adjustment Brackets 27 28 Next tighten the Cap onto the Adjustment Knob 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 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 weig2. in assembly The number in parentheses by each draw ing is the key number of the part from the PART LIST in the centre of this manual 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 M6 Washer 7 D M8 Curved Washer 6 M8 Locknut 34 M8 Washer 33 M5 x 15mm Flat Head Screw 42 C M6 x 15mm Screw 8 M8 x 15mm Button Screw 5 LJ M8 x 40mm Button Bolt 32 7 M8 x 60mm Button Bolt 43 Short Bolt Set 24 UK 22 EXPLODED DRAWING Model No WEEMBE1326 0 no206A ORDERING REPLACEMENT PARTS If you encounter any difficulties with this product or if you need to order replacement parts call the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK Tel 08457 089 009 Outside the UK 0 44 113 3877 133 Fax O 44 113 3877 125 When ordering parts please be prepared to give the following information e the MODEL NUMBER of the product WEEMBE1326 0 e the NAME of the product WEIDER AB ARC weight bench 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 in the centre of this manual Part No 238281 RO20
3. the key to achiev ing the greatest results is to make exercise a regular and enjoyable part of your everyday life PART LIST Model No WEEMBE1326 0 RO206A Key No Qty Description Key No Qty Description 1 1 Frame 25 1 Long Bolt Set 2 1 Front Stabiliser 26 1 25mm x 32mm Bumper 3 1 Rear Stabiliser 27 1 Right Adjustment Bracket 4 2 Levelling Endcap 28 1 Left Adjustment Bracket 5 6 M8 x 15mm Button Screw 29 2 T frame Bushing 6 6 M8 Curved Washer 30 1 T frame 7 12 M6 Washer 31 1 Adjustment Tube 8 12 M6 x 15mm Screw 32 1 M8 x 40mm Button Bolt 9 8 Small Inner Cap 33 3 M8 Washer 10 2 Large Inner Cap 34 2 M8 Nylon Locknut 11 4 Medium Inner Cap 35 8 Spring Clip 12 4 Foam Pad 36 2 5 lb Resistance Band 13 1 Pad Bar 37 2 10 Ib Resistance Band 14 1 25mm x 21mm Bumper 38 1 Leg Lever Lock 15 1 Seat 39 1 Adjustment Pin 16 1 Backrest 40 1 Left L bar 17 1 Headrest 41 1 U bar 18 1 Right L bar 42 4 M5 x 15mm Flat Head Screw 19 1 Cap 43 1 M8 x 60mm Button Bolt 20 1 Adjustment Knob 44 2 M10 Nylon Locknut 21 1 U bar Pad 45 2 Rear Endcap 22 1 Back Frame 46 1 Leg Lever 23 1 25mm x 50mm Endcap 47 2 Bracket Bushing 24 1 Short Bolt Set 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 PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used
4. 6A Printed in China 2006 ICON IP Inc
5. ART in the centre of this manual Attach the Front Stabiliser 2 to the Frame 1 with three M8 x 15mm Button Screws 5 and three M8 Curved Washers 6 Tighten all parts as you assemble them unless instructed to do otherwise As you assemble the weight bench make sure all parts are oriented as shown in the drawings For help identifying small parts use the PART IDENTIFICATION CHART In addition to the included tools a rubber mallet not included may be required for assembly 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 2 Attach the Rear Stabiliser 3 to the Frame 1 with three M8 x 15mm Button Screws 5 and three M8 Curved Washers 6 3 Attach the Back Frame 22 to the Frame 1 with an M8 x 60mm Button Bolt 43 an M8 Washer 33 and an M8 Locknut 34 Do not overtight en the Locknut the Back Frame must be able to pivot easily 4 Remove the Long Bolt Set 25 from the Right and Left Adjustment Brackets 27 28 Attach the T frame 30 to the Right and Left Adjustment Brackets 27 28 with two T frame Bushings 29 and the Long Bolt Set 25 Do not overtighten the Long Bolt Set Note The T frame Bushings may be preattached 5 Attach the Headrest 17 to the Back Frame 22 with four M6 x 15mm Screws 8 and four M6 Washers 7 Attach the Backrest 16 to the Back Frame 22 wit
6. Model No WEEMBE1326 0 Serial No Write the serial number in the space above for future reference Serial Number Decal Under Seat QUESTIONS As a manufacturer we are committed to providing com plete customer satisfaction If you have questions or if there are missing or damaged parts please call 08457 089 009 Or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK e mail csuk iconeurope com A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference USER S MANUAL SJ www iconeurope com TABLE OF CONTENTS WARNING DECAL PLACEMENT esa do o oi o GORGE erated ZEW OG EEG WG Wa O lg BR A aera 2 IMPORTANT PRECAUTIONS 4 ue Ge ote oO seen whey yes weet Ek a eee eee PE ea gare 3 BEFORE YOU BEGIN wa e st p 0 i to oe ade Shwe a Ra De ene PRR aaa a eee ae eas aa 4 ASSEMBLY w 4 us su eet cone Ge eternal de b gy EEN epee aed ee a ee oe ele EEE oud 5 ADJUSTMENTS rss day acisatian oes dts neal lek we ua A6 pee d a EA O Rae eS 9 EXERCISE GUIDELINES eve owo deoc chu op UG o Ak eee C ob p es fa ede dae BS 10 ORDERING REPLACEMENT PARTS ga a aaa my Bo ble pas eda ee se E c SR KR dv K Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the centre of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED D
7. NG YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets completed is an individual matter It is important to avoid overdo ing it during the first few months of your exercise pro gram 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 immedi 10 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 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 emphasising areas that you want to develop most To give balance and variety to your workouts 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 Maintaining proper form is an essential part of an effective exercise program This requires moving through the full range of moti
8. RAWING before begin ning assembly WARNING DECAL PLACEMENT The decal shown here has been placed on the weight bench in the indicated location If the decal is missing or illegible call our Customer Service Department toll free and order a free replacement decal see the back cover of this manual Apply the replacement decal in the location shown 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 e Do not allow children on or around machine e Keep body clothing and hair free and clear of all moving parts e Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARN ING To reduce the risk of serious injury read the following important precautions before using the weight bench Ue Read all instructions in this manual and all warnings on the weight bench before using the weight bench 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 Keep the weight bench indoors away from moisture and dust Place the weight bench 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 dismount and use the weight bench The weight ben
9. ch is intended for home use only Do not use the weight bench in any commercial rental or institutional setting 10 11 12 13 Keep children under the age of 12 and pets away from the weight bench at all times Always wear athletic shoes for foot protec tion while exercising Keep hands and feet away from moving parts The weight bench is designed to support a maximum user weight of 115 kg 250 Ibs Inspect and tighten all parts each time the weight bench is used Replace any worn parts immediately Always make sure that all pins are fully inserted and are in the proper position for the exercise you are performing Use only the included resistance bands If you feel pain or dizziness while exercising stop immediately and begin cooling down A WARN ING 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 WEIDER AB ARC weight bench The weight bench is designed to help you develop the major muscle groups of the stomach and legs Whether your goal is a shapely fig ure dramatic muscle size and strength or a healthier cardiovascular system the weight bench will help you achie
10. e Pad Tube Slide two Foam Pads 12 onto the Leg Lever 46 Press two Medium Inner Caps 11 into the Leg Lever Make sure that all parts are properly tightened The use of the remaining parts will be explained in ADJUSTMENTS beginning on the next page If the weight bench is not level on your floor rotate one or both of the Levelling Endcaps 4 until the weight bench is level ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 10 for impor tant information about how to get the most benefit from your exercise program Make sure all parts are properly tightened each time the weight bench is used 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 ADJUSTING THE BACKREST To adjust the Backrest 16 first remove the Adjustment Pin 39 Raise or lower the Backrest and insert the Adjustment Pin through the T frame 30 and one of the holes in the Adjustment Tube not shown Make sure the Adjustment Pin engages one of the holes in the Adjustment Tube LOCKING AND UNLOCKING THE LEG LEVER To use the Leg Lever 46 remove the Leg Lever Lock 38 When the Leg Lever 46 is not in use insert the Leg Lever Lock 38 into the Leg Lever and the Frame 1 Make sure the Leg Lever Lock is fully inserted into the Leg Lever and the Frame ADDING RESISTANCE TO THE WEIGHT BENCH
11. h four M6 x 15mm Screws 8 and four M6 Washers 7 6 Attach the Seat 15 to the Frame 1 with four M6 x 15mm Screws 8 and four M6 Washers 7 7 Carefully roll both ends of the U bar Pad 21 up the U bar 41 until the indicated holes are exposed at each end of the U bar Attach the Right and Left L bars 18 40 to the U bar 41 with four M5 x 15mm Flat Head Screws 42 Roll the U bar Pad 21 back over the exposed Flat Head Screws 10 11 Remove the indicated M10 Nylon Locknut 44 from the Right Adjustment Bracket 27 Attach the Right L bar 18 to the Right Adjustment Bracket with the M10 Nylon Locknut Do not overtighten the Nylon Locknut the L bar must be able to pivot easily Repeat this step with the Left L bar 40 and the Left Adjustment Bracket 28 Insert the Adjustment Knob 20 through the holes in the Right and Left L bars 18 40 and the Right and Left Adjustment Brackets 27 28 Tighten the Cap 19 onto the Adjustment Knob Attach the Leg Lever 46 to the Frame 1 with a Short Bolt Set 24 and an M8 Washer 33 Next insert the Leg Lever Lock 38 into the indicated hole in the Leg Lever and the Frame Do not overtighten the Short Bolt Set the Leg Lever must be able to pivot easily Insert the Pad Tube 13 into the indicated hole in the Frame 1 Slide two Foam Pads 12 onto the Pad Tube Press two Medium Inner Caps 11 into th
12. ht 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 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 Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program is 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 PERSONALISI
13. on for each exercise 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 11 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 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 familiarising 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 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
14. ve the specific results you want For your benefit read this manual carefully before using the weight bench If you have questions please call the telephone number on the front cover of this manual To help us assist you please note the product model number and serial number before call ing The model number is WEEMBE1326 0 The serial number can be found on a decal attached to the weight bench see the front cover of this manual Before reading further please review the drawing below and familiarise yourself with the parts that are labelled Headrest U bar T frame Adjustment Knob Resistance Band ASSEMBLED DIMENSIONS Height 132 cm 52 in Width 79 cm 31 in Depth 152 cm 60 in Backrest Seat Leg Lever Levelling Endcap ASSEMBLY Make Things Easier for Yourself Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by anyone Most people find that by setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the following information and instructions e Assembly requires two persons 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 you understand the information in the box above For help identifying small parts use the PART IDENTIFICATION CH
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