Weider WEEMBE3922 User's Manual
Contents
1. a N A 19mm Round Inner Cap 81 o AX 51mm x 76mm Outer Cap 79 25mm Round Inner Cap 45 a a 25mm x 50mm Inner Cap 82 AS S kahli 13mm x 12mm Spacer 38 50mm Square Inner Cap 43 15mm x 8mm Spacer 55 O 13mm x 10mm Spacer 75 e 5 O p 75 15mm x 13mm Spacer 39 Xi A J 45mm Square Inner Cap 42 15mm x 10mm Spacer 40 1 Retainer 35 AWAY M10 x 180mm Bolt 78 PART LIST Model No WEEMBE39221 Key No Qty O DONDQUISD IN MS MANMNOAAAAAAA AAA NSM OARWNANDAAANMANNANOWNO DG Description Right Base Left Base Upright Curl Knob Centre Upright Rear Upright Crossbar Top Frame Foot Plate Weight Carriage Right Butterfiv Arm Left Butterfly Arm Backrest Support Plate Safety Spotter Weight Rest Knob Large Foam Pad Carriage Stop Carriage Stop Bushing Carriage Bushing Storage Tube Weight Adapter 90mm Pulley V Pulley Cable Trap Large Cable Trap Pulley Plate Double U Bracket Cable Clip High Cable Butterfly Cable Low Cable Butterfly Bushing 1 Retainer 1 Cover Cap Weight Pin 13mm x 12mm Spacer 15mm x 13mm Spacer 15mm x 10mm Spacer M8 x 58mm Bolt 45mm Square Inner Cap 50mm Square Inner Cap Adapter Bushing Key No Qty 5 28 R0303A Description 25mm Round Inner Cap M10 x 68mm Bolt M10 x 60mm Bolt M8 Nylon Lock2. ning assembly WARNING DECAL PLACEMENT The decals shown here have been placed on the weight bench If a decal is missing or illegible call our Customer Service Department to order a free replacement decal see the back cover of this manual Apply the replacement decal in the location shown Keep hands and fingers clear of this area Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instructions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following important precautions before using the weight bench Ue Read all instructions in this manual 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 The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting Use the weight bench only on a level surface Cover the floor beneath the weight bench to protect the floor Make sure all parts are properly tightened each time you use the weight bench Replace any worn parts immediately Keep children under 12 and pets away from the weight bench at all times Keep ha
3. and the Left Base not shown 5 Press a 50mm Square Inner Cap 43 into the top of the right Upright 3 Slide a Safety Spotter 15 onto the right Upright 3 and engage the Knob 17 into the lowest adjustment hole in the Upright Turn the Knob clockwise until it is tight Slide a Weight Rest 16 onto the right Upright 3 and engage the Knob 17 into an adjustment hole in the Upright Turn the Knob clockwise until it is tight Repeat this step with the left Upright not shown Adjustment asi Holes 6 Attach the Crossbar 7 with the decal on the side shown to the right Upright 3 with four M10 x 68mm Bolts 46 two Support Plates 14 and four M10 Nylon Locknuts 49 Do not tighten the Nylon Locknuts yet Attach the Crossbar 7 to the left Upright not shown in the same manner 7 10 Slide the Carriage Stop 19 onto the Rear Upright 6 Make sure that the Carriage Stop is oriented so the Carriage Stop Bushing 20 and the indicated hole are in the positions shown Attach the Carriage Stop to the hole near the bottom of the Rear Upright with an M8 x 70mm Bolt 58 and an M8 Nylon Locknut 48 Press two 25mm Round Inner Caps 45 into the tube on the Weight Carriage 10 Insert an M10 x 19mm Bolt 61 into the bracket on the Weight Carriage Slide the Weight Carriage onto the Rear Upright 6 Be sure the bracket is on the side shown Press three 50mm Square In
4. 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 whilst exercising stop imme diately 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 pro gram 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 motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise guide
5. Model No WEEMBE39221 Serial No Write the serial number in the space above for reference Serial Number Decal under seat QUESTIONS As a manufacturer we are com mitted to providing complete 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 Indusirial Estate Revie Road Beeston Leeds LS11 8JG UK csuk iconeurope com CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference USER S MANUAL Visit our website at Q www iconeurope com TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS 24 suc a ee a Re ee age eae ee i eee 3 BEFORE YOUIBEGIN jos utapa ee bh eb eae oe e idee edhe fa b AD eee 4 ASSEMBLY A e agaist B code eee deans ade eae tee ste Os ae 5 ADJUSTMENTS pia Ra ences al ja 16 WEIGHT RESISTANCE CHART oe Poe BN er l a eee ee 19 CABLE DIAGRAMS ibi vain ia etil Boe eG eed adele E A ee ee 20 TROUBLESHOOTING AND MAINTENANCE 21 EXERCISE GUIDELINES s sisien ea cee eed ete ee eee dae bed We ea ee ee Ra eee 22 ORDERING REPLACEMENT PARTS Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING is attached in the centre of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin
6. Pulley a Cable Trap 26 a 15mm x 8mm Spacer 55 and a 15mm x 10mm Spacer 40 to the Top Frame 8 with an M10 x 68mm Bolt 46 the two attached Support Plates 14 and an M10 Nylon Locknut 49 Do not overtighten the Bolt the pulley must be able to pivot easily 11 22 Attach the High Cable 31 to the M10 x 19mm Bolt not shown in the bracket on the Weight Carriage 10 with an M10 Nylon Locknut 49 23 Locate the Low Cable 33 Route the eyelet end of the Cable through the hole in the Foot Plate 9 and through the Centre Upright 5 Wrap the Low Cable 33 under a 90mm Pulley 24 Attach the Pulley inside of the Centre Upright 5 with an M10 x 65mm Bolt 54 two M10 Washers 52 two 15mm x 13mm Spacers 39 and an M10 Nylon Locknut 49 24 Wrap the Low Cable 33 around a 90mm Pulley 24 Attach the Pulley to the bottom of the Double U Bracket 29 with an M10 x 45mm Bolt 57 and an M10 Nylon Locknut 49 25 Wrap the Low Cable 33 under a 90mm Pulley 24 Attach the Pulley to the bracket on the Rear Upright 6 with an M10 x 45mm Bolt 57 and an M10 Nylon Locknut 49 12 26 27 28 Wrap the Low Cable 33 around a 90mm Pulley 24 Attach the Pulley and a Cable Trap 26 to the second hole from the bottom of the two Pulley Pl
7. accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affected Refer to the muscle chart on page 23 to find the names of the muscles The repetitions in each set should be performed 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 22 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 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 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 upp
8. ates 28 with an M10 x 45mm Bolt 57 and an M10 Nylon Locknut 49 Attach the end of the Low Cable 33 inside the hole in the Rear Upright 6 with an M10 x 65mm Bolt 54 two M10 Washers 52 and an M10 Nylon Locknut 49 Attach the Backrest 13 to the Centre Upright 5 with two M6 x 63mm Bolts 56 and two M6 Washers 59 Before using the weight rack pull each cable a few times to be sure that the cables move smoothly over the pulleys If one of the cables does not move smoothly find and correct the problem IMPORTANT If the cables are not properly installed they may be damaged when heavy weight is used See the CABLE DIAGRAMS on page 20 for proper cable rout ing If there is any slack in the cables they will need to be tightened see TROU BLESHOOTING AND MAINTENANCE on page 21 13 Bench Assembly 29 Press two 51mm x 76mm Outer Caps 79 onto the Stabiliser 62 Attach the Stabiliser to the Bench Frame 63 with two M10 x 60mm Carriage Bolts 50 and two M10 Nylon Locknuts 49 30 Press three 50mm Square Inner Caps 43 into the Front Leg 64 Attach the Front Leg 64 to the Bench Frame 63 with two M10 x 65mm Bolts 54 two M10 Washers 52 and two M10 Nylon Locknuts 49 31 Orient the Right and Left Backrest Frames 67 68 as shown Press six 25mm x 50mm Inner Caps 82 into the Backrest Frames Orient the B
9. d Tube Slide the other two Pad Tubes 71 into the holes in the Leg Lever 66 Slide two Foam Pads 72 onto each Pad Tube 15 37 Attach the Curl Pad 84 to the Curl Post 83 with two M6 x 16mm Bolts 80 38 Make sure that all parts have been properly tight ened The use of the remaining parts will be explained in ADJUSTMENTS below ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 22 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 each exercise 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 ADJUSTING THE WEIGHT RESTS AND SAFETY SPOTTERS Before beginning an exercise move the Weight Rests 16 and the Safety Spotters 15 to sets of holes in the Uprights 3 that are best suited for that exercise Turn the Knob 17 counterclockwise and pull it out as far as it will go Slide the Weight Rest or Safety Spotter to the desired height Engage the Knob into an adjustment hole in the Upright Turn the Knob clock Adjustment wise until it is tight mm holes The selected holes for the Safety Spotters 15 should 16 E represent the lowest point to which you want the bar bell to g
10. emove the tool and tap the Cover Cap onto the axle Repeat this step with the Right Butterfly Arm 11 Press a 25mm Round Inner Cap 45 into the upper end of a Storage Tube 22 as shown Attach the Storage Tube 22 inside the hole in the Right Base 1 with an M8 x 65mm Bolt 51 two M8 Washers 53 two 13mm x 12mm Spacers 38 and an M8 Nylon Locknut 48 Repeat this step with the other Storage Tube not shown and the Left Base 2 Identify the Butterfly Cable 32 which has an eyelet on each end Attach one end of the Cable to the bracket on the Left Butterfly Arm 12 with an M8 x 22mm Shoulder Bolt 60 and an M8 Nylon Locknut 48 Lubricate Axle Welded Bracket 12 Retainer Tool d 14 Wrap the Butterfly Cable 32 around a V Pullev 25 Attach the Pulley and a Large Cable Trap 27 to the bracket on the Centre Upright 5 with an M10 x 60mm Bolt 47 and an M10 Nylon Locknut 49 15 Remove the 90mm Pulleys 24 from the pre assembled Double U Bracket 29 Wrap the Butterfly Cable 32 under a 90mm Pulley 24 Attach the Pulley to the Double U Bracket with an M10 x 45mm Bolt 57 and an M10 Nylon Locknut 49 16 Wrap the Butterfly Cable 32 around a V Pulley 25 Attach the Pulley and a Large Cable Trap 27 to the bracket on the Centre Upright 5
11. ench Backrest 69 with the wide end on the side shown Attach the Backrest to the Backrest Frames 67 68 with four M6 x 63mm Bolts 56 and four M6 Washers 59 Do not tighten the Bolts yet 32 Lubricate the M10 x 180mm Bolt 78 with grease Attach the Backrest Frames 67 68 to the Bench Frame 63 with the Bolt two M10 Washers 52 and an M10 Nylon Locknut 49 Insert the Bench Pin 74 through a set of holes in the adjustment tubes on the Backrest Frames 67 68 and the indicated hole in the Bench Frame 63 Tighten the M6 x 63mm Bolts 56 used in step 31 14 33 Orient the Seat 70 with the wide end on the side shown Attach the Seat to the Bench Frame 63 with four M6 x 16mm Bolts 80 34 Press three 45mm Square Inner Caps 42 into the Leg Lever 66 Attach the Weight Tube 65 to the Leg Lever 66 with an M8 x 58mm Bolt 41 two M8 Washers 53 a 13mm x 10mm Spacer 75 and an M8 Nylon Locknut 48 Press a 25mm Round Inner Cap 45 into the indicated end of the Weight Tube 65 Press the 25mm Round Angle Cap 76 onto the other end of the Weight Tube 35 Lubricate the M10 x 68mm Bolt 46 with grease Attach the Leg Lever 66 to the Front Leg 64 with the Bolt and M10 Nylon Locknut 49 36 Press the six 19mm Round Inner Caps 81 into the ends of the three Pad Tubes 71 Slide a Pad Tube 71 into the hole in the Front Leg 64 Slide two Foam Pads 72 onto the ends of the Pa
12. er 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 Xe edmaomozzrat ronmmpomp 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 weight used and 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 23 ORDERING REPLACEMENT PARTS If you encounter any problems with this product or if you need to order replacement parts contact the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS11 8JG UK Tel 08457 089 009 Outside the UK 0 044 113 387 7133 Fax 0 044 113 387 7125 When ordering parts please be prepared to give the following information e the MODEL NUMBER of the product WEEMBE39221 e the NAME of the product WEIDER 9000 weight benc
13. est 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 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 plus devel op your heart and lungs PERSONALISING 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
14. g Lever 66 slide the desired amount of weight not included onto the Weight Tube 65 and secure it with the Weight Pin 37 To use Olympic weights slide the Weight Adapter 23 onto the Weight Tube 65 AWARNING Do not place more than 68 kg 150 Ibs on the Weight Tube 65 17 USING THE CURL PAD Remove the 50mm Square Inner Cap 43 from the Front Leg 64 Align a hole in the Curl Post 83 with the hole in the Front Leg 64 Secure the Curl Post with the Curl Knob 4 Be sure the Knob is fully tightened Note When not using the Curl Pad 84 store it away from the weight bench ADJUSTING THE BACKREST The Bench Backrest 69 can be used in a decline position a level position or either of two incline posi tions To adjust the Backrest to the decline position remove the Bench Pin 74 and insert it through the top set of holes in the Backrest Frames 67 68 and the Bench Frame 63 To adjust the Bench Backrest 69 to the level posi tion insert the Bench Pin 74 through the second set of holes from the top of the Backrest Frames 67 68 and the Bench Frame 63 To adjust the Bench Backrest 69 to an incline posi tion insert the Bench Pin 74 through one of the lower two sets of holes in the Backrest Frames 67 68 and the Bench Frame 63 AWARNING When adjusting the position of the Bench Backrest 69 make sure t
15. h 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 WEIDER is a registered trademark of ICON Health amp Fitness Inc Part No 197080 R0303A Printed in China 2003 ICON Health amp Fitness Inc 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 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 OH NAAA M8 x 58mm Bolt 41 M8 Nylon Locknut 48 a E ON wewa UT M10 x 68mm Bolt 46 O O M10 Washer 52 M8 Washer 53 KA M10 x 65mm Bolt 54 como MU M10 x 60mm Carriage Bolt 50 ome ANY M8 x 65mm Bolt 51 he x Shader Bat 6 ANN M10 x 60mm Bolt 47 M6 x 63mm Bolt 56 M10 x 45mm Bolt 57
16. hat the Bench Pin 74 is fully inserted through both Backrest Frames 67 68 and the hole in the Bench Frame 63 18 WEIGHT RESISTANCE CHART This chart shows the approximate weight resistance at each weight station The column labeled WEIGHT refers to the amount of weight in pounds placed on the weight carriage The weight resistance shown for the butterfly arm station is for each butterfly arm Note The actual resistance at each station may vary due to friction between the cables pulleys and weight carriage WEIGHT BUTTERFLY ARM LOW PULLEY HIGH PULLEY Ibs Ibs Ibs Ibs Note 1 Ib 454 kg 19 CABLE DIAGRAMS The cable diagrams below show the proper routing of the High Cable 31 the Butterfly Cable 32 and the Low Cable 33 Use the diagram to make sure that the cables and the cable traps have been assembled correctly If the cables have not been correctly routed the weight bench will not function properly and damage may occur The numbers show the correct route for each cable Make sure that the cable traps do not touch or bind the cables Butterfly Cable 32 High Cable 31 Low Cable 33 20 TROUBLESHOOTING AND MAINTENANCE Make sure all parts are properly tightened each time you use the weight bench Replace any worn parts immedi ately The weight bench can be cleaned using a damp cloth and mild non abrasive detergent Do not use solvents TIGHTENING THE CABLES Woven cable t
17. he type of cable used on the weight rack can stretch slightly when it is first used If the cables need to be tightened remove the M10 Nylon Locknut 49 and the M10 x 45mm Bolt 57 from the lower ends of the Pulley Plates 28 Reattach the 90mm Pulley 24 and the Cable Trap 26 to the next higher set of holes in the Pulley Plates Make sure the Cable Trap holds the Low Cable 33 in the groove of the Pulley The upper 90mm Pulley can be moved down in the same manner Continue to move the lower Pulley up or the upper Pulley down until the Cable is tight Do not overtighten the Nylon Locknut the Pulley must be able to turn freely 21 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 weight that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform R
18. ight bench make sure all parts are oriented as shown in the drawings e For help identifying small parts use the PART IDENTIFICATION CHART in the centre of this manual The following tools not included are required for assembly e Two adjustable spanners One rubber mallet 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 spanners 2 Slide the Centre Upright 5 onto the M10 x 60mm Carriage Bolts 50 in the Right and Left Bases 1 2 Make sure that the Centre Upright is turned so the indicated bracket is on the side shown Hand tighten two M10 Nylon Bracket Locknuts 49 onto the Bolts Do not tighten the Nylon Locknuts yet 3 Attach the Foot Plate 9 and the Rear Upright 6 to the Right and Left Bases 1 2 with two M10 x 68mm Bolts 46 and two M10 Nylon Locknuts 49 Attach the Foot Plate 9 to the Centre Upright 5 with an M10 x 68mm Bolt 46 an M10 Washer 52 and an M10 Nylon Locknut 49 Do not tighten the M10 Nylon Locknuts 49 yet 4 Attach one of the Uprights 3 to the Right Base 1 with four M10 x 68mm Bolts 46 two Support Plates 14 and four M10 Nylon Locknuts 49 Do not tighten the Nylon Locknuts yet Repeat this step with the other Upright not shown
19. m 48 5 in Depth 220 cm 86 5 in Butterfly Arm Left Side Weight Rest Weight Carriage Low Pulley Station Foot Plate Backrest Backrest Frame Note The terms right side and left side are determined relative to a person sitting on the bench they do not correspond to right and left on the drawings in the manual 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 However it is important to realize that the versatile weight bench has many parts and that the assembly process will take time Most people find that by setting aside plen ty of time assembly will go smoothly Before beginning assembly carefully read the following information and instructions e Assembly requires two people e 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 Rack Assembly Before beginning assembly be sure that you have read and understand the infor mation in the box above Press a 50mm Square Inner Cap 43 into the end of the Right Base 1 Insert an M10 x 60mm Carriage Bolt 50 up through the bottom of the Right Base 1 Lay the Base on the floor Repeat this step with the Left Base 2 e As you assemble the we
20. nds and feet away from moving parts Always wear athletic shoes for foot protec tion whilst exercising Always move the bench out of the way when performing squat exercises Always discon nect the lat bar from the high pulley station when performing an exercise that does not require it 10 11 12 13 14 15 16 Always set both weight rests and both safety spotters at the same height The weight bench is designed to support a maximum user weight of 115 kg 250 Ibs Do not place more than 136 kg 300 Ibs including the barbell on the weight rests Do not place more than 68 kg 150 Ibs on the weight carriage or leg lever Note The weight bench is designed to be used with an Olympic barbell and standard or Olympic weights The weight bench does not include a barbell or weights Always place an equal amount of weight on each side of the weight carriage or barbell Always secure the weights with the weight pins when they are mounted on the weight carriage Always exercise with a partner Your partner should be ready to catch the barbell if you cannot complete a repetition Make sure that the cables remain on the pul leys at all times If the cables bind as you are exercising stop immediately and make sure that the cables are on the pulleys If you feel pain or dizziness at any time whilst exercising stop immediately and begin cooling down AWARNING Before beginning this or any exe
21. ner Caps 43 into the indicated ends of the Top Frame 8 Attach the Top Frame 8 to the Crossbar 7 with two M10 x 68mm Bolts 46 two M10 Washers 52 and two M10 Nylon Locknuts 49 Attach the Top Frame 8 to the Centre Upright 5 with two M10 x 68mm Bolts 46 two M10 Washers 52 and two M10 Nylon Locknuts 49 Do not tighten the M10 Nylon Locknuts 49 yet Attach the Top Frame 8 to the Rear Upright 6 with three M10 x 68mm Bolts 46 two Support Plates 14 and three M10 Nylon Locknuts 49 Tighten the M10 Nylon Locknuts 49 used in steps 2 10 11 12 13 Identify the Right and Left Butterfly Arms 11 12 by noting the positions of the welded brackets Press two 45mm Square Inner Caps 42 into the ends of the Left Butterfly Arm 12 Wet the bot tom end of the Butterfly Arm with soapy water Slide a Large Foam Pad 18 onto the end of the Butterfly Arm Lubricate the axles on the Top Frame 8 with grease Orient the Left Butterfly Arm 12 as shown and slide it onto the left axle so that it is behind the bracket on the Top Frame Have a second person secure the Butterfly Arm with two 1 Retainers 35 and a 1 Cover Cap 36 Note Place the Retainers on top of the included retainer tool as shown in the inset drawing Make sure the teeth on the Retainers bend toward the tool Genily tap the tool onto the axle R
22. nut M10 Nylon Locknut M10 x 60mm Carriage Bolt M8 x 65mm Bolt M10 Washer M8 Washer M10 x 65mm Bolt 15mm x 8mm Spacer M6 x 68mm Bolt M10 x 45mm Bolt M8 x 70mm Bolt M6 Washer M8 x 22mm Shoulder Bolt M10 x 19mm Bolt Stabiliser Bench Frame Front Leg Weight Tube Leg Lever Right Backrest Frame Left Backrest Frame Bench Backrest Seat Pad Tube Foam Pad Lat Bar Bench Pin 13mm x 10mm Spacer 25mm Round Angled Cap Handgrip M10 x 180mm Bolt 51mm x 76mm Outer Cap M6 x 16mm Bolt 19mm Round Inner Cap 25mm x 50mm Inner Cap Curl Post Curl Pad Row Bar User s Manual Exercise Guide Retainer Tool 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 WEEMBE39221 Rososa
23. o during the exercise The selected holes for 15 the Weight Rests 16 should be at a comfortable SAL height for lifting and replacing the barbell A 17 tie A WARNING Always set both Weight jA a Resis 16 and both Safety Spotters 15 at the same height 16 ATTACHING THE LAT BAR TO THE HIGH PULLEY STATION OR THE LOW PULLEY STATION To use the high or low pulley station attach the Lat Bar 73 to the High Cable 31 or the Low Cable not shown using a Cable Clip 30 The Row Bar not shown can be attached in the same manner A WARNING Always remove the Lat Bar 73 when performing an exercise that does not require the use of the Lat Bar ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE To use the Weight Carriage 10 slide the desired amount of weight not included onto each side of the weight tube on the Weight Carriage Secure the weight with the two Weight Pins 37 A WARNING bo not place more than 68 kg 150 Ibs on the Weight Carriage 10 Always place the same amount of weight on each side of the Weight Carriage To use Olympic weights press two Adapter Bushings 44 into the ends of each Weight Adapter 23 Slide a Weight Adapter onto each side of the weight tube on the Weight Carriage 10 STORING WEIGHTS To store weights slide them onto the Storage Tubes 22 on the Right and Left Bases 1 2 ATTACHING WEIGHTS TO THE LEG LEVER To use the Le
24. rcise 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 susiained by or through the use of this product BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER 9000 weight bench The WEIDER 9000 weight bench offers a selection of weight stations designed to develop every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascular system the WEIDER 9000 weight bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have questions High Pulley Station Lat Bar Safety Spotter Right Side Storage Tube Curl Pad Seat Leg Lever Weight Tube please call our Customer Service Department at 08457 089 009 To help us assist you please note the prod uct model number and serial number before calling The model number is WEEMBE39221 The serial number can be found on a decal attached to the weight bench see the front cover of this manual for the location Before reading further please review the drawing below and familiarise yourself with the parts that are labelled ASSEMBLED DIMENSIONS Height 218 cm 86 0 in Width 123 c
25. with an M10 x 60mm Bolt 47 and an M10 Nylon Locknut 49 Bracket pa 17 Attach the Butterfly Cable 32 to the bracket on the Right Butterfly Arm 11 with an M8 x 22mm Shoulder Bolt 60 and an M8 Nylon Locknut 48 10 18 19 20 21 Identify the High Cable 31 which is the shorter of the two remaining cables Route the eyelet end of the Cable up through the indicated hole in the Top Frame 8 Wrap the High Cable 31 around a 90mm Pulley 24 Attach the Pulley inside of the Top Frame 8 with an M10 x 65mm Bolt 54 two 15mm x 13mm Spacers 39 two M10 Washers 52 and an M10 Nylon Locknut 49 Route the High Cable 31 down through the indi cated hole in the Top Frame 8 Wrap the High Cable 31 around a 90mm Pulley 24 Attach the Pullev and a Cable Trap 26 inside of the Top Frame 8 with an M10 x 65mm Bolt 54 a 15mm x 13mm Spacer 39 a 15mm x 10mm Spacer 40 two M10 Washers 52 and an M10 Nylon Locknut 49 Remove the 90mm Pulleys 24 from the pre assembled Pulley Plates 28 Wrap the High Cable 31 under a 90mm Pulley 24 Attach the Pulley and a Cable Trap 26 to the second hole from the top of the two Pulley Plates 28 with an M10 x 45mm Bolt 57 and an M10 Nylon Locknut 49 Route the High Cable 31 up through the indicat ed hole in the Top Frame 8 Wrap the High Cable 31 around a 90mm Pulley 24 Attach the
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