Weider WEBE1915 User's Manual
Contents
1. Repeat this step with the other Safety Spotter not shown and the Left Barbell Guide not shown 18 Attach the Front Top Frame 30 to the right Front Upright 29 with two M10 x 68mm Bolts 85 four M10 Washers 83 and two M10 Nylon Locknuts 80 Do not tighten the Nylon Locknuts yet Repeat this step with the left side of the Front Top Frame 30 Attach the Front Top Frame 30 to the right Guide Rod 28 with an M10 x 25mm Bolt 86 Do not tighten the Bolt 11 19 20 21 Attach the Top Frame 31 to the Rear Upright 27 with two M10 x 68mm Bolts 85 four M10 Washers 83 and two M10 Nylon Locknuts 80 Do not tighten the Nylon Locknuts yet Attach the Top Frame 31 to the Center Upright 26 with two M10 x 68mm Bolts 85 two M10 Washers 83 and two M10 Nylon Locknuts 80 Do not tighten the Nylon Locknuts yet Attach the Top Frame 31 to the Front Top Frame 30 with two M10 x 68mm Bolts 85 two M10 Washers 83 and two M10 Nylon Locknuts 80 Tighten the M10 and M8 Nylon Locknuts 80 81 used in steps 10 19 and the M10 x 25mm Bolts 86 used in step 18 Attach the Right Butterfly Arm 34 to the Butterfly Frame 32 with a Butterfly Arm Bushing 66 two Retainer Rings 44 and a Butterfly Arm Cap 67 See the inset drawing Orient the Retainer Rings with the teeth toward the Butterfly Arm Cap Repeat this step for the Left Butterfly Arm 33 Orien2. Insert a Pad Tube 10 into the Front Leg 3 Slide two Short Foam Pads 23 onto the Pad Tube Assemble the other two Pad Tubes 10 to the Leg Lever 4 in the same manner Attach the Curl Pad 13 to the Curl Post 8 with two M6 x 16mm Screws 95 10 Orient the Center Base 24 so that the indented holes are downward Insert two M10 x 62mm x Carriage Bolts 97 up through the Center Base XD Indented Pr 7 Waring Locate the Side Base 51 that has a warning Holes y decal Orient the Side Base as shown and attach it to the Center Base 24 with two M10 x 68mm Bolts 85 two M10 Washers 83 and two M10 Nylon Locknuts 80 Do not tighten the Nylon Locknuts yet Attach the other Side Base 51 in the same way 11 Attach the Center Upright 26 to the Center Base 24 with two M10 x 62mm Carriage Bolts 97 and two M10 Nylon Locknuts 80 Do not tighten the Nylon Locknuts yet Attach the Foot Plate 46 the Center Upright 26 and the Rear Base 25 to the Center Base 24 with two M10 x 75mm Bolts 39 and two M10 Nylon Locknuts 80 Do not tighten the Nylon Locknuts yet Attach the Foot Plate 46 to the Center Upright 26 with an M10 x 68mm Bolt 85 an M10 Washer 83 and an M10 Nylon Locknut 80 12 Attach the Butterfly Frame 32 to the Center Upright 26 with two M10 x 68mm bolts 85 the Plate 41 and two M10 Nylon Locknuts 80 13 14 15
3. PART LIST Model No WEBE1915 0 Key No Qty OONDOOARWND ONNNWANjAHAAAAANMNNABRABA AAA YN AABRAADWHAAADAWNQAAHwONMAA 22 Description Bench Frame Bench Rear Stabilizer Front Leg Leg Lever Bench Front Stabilizer Weight Tube Backrest Bracket Curl Post Backrest Frame Pad Tube Bench Backrest Seat Curl Pad 50mm Square Inner Cap 45mm Square Inner Cap 50mm Round Inner Cap 25mm Square Inner Cap 19mm Round Inner Cap 25mm Round Angled Cap Adjustment Pin Curl Knob Olympic Weight Adapter Short Foam Pad Center Base Rear Base Center Upright Rear Upright Guide Rod Front Upright Front Top Frame Top Frame Butterfly Frame Left Butterfly Arm Right Butterfly Arm Weight Carriage Right Barbell Guide Left Barbell Guide Safety Spotter M10 x 75mm Bolt Spotter Hook Plate Barbell Locking Bar Retainer Ring Rack Backrest Foot Plate Long Foam Pad Weight Carriage Stop 25mm Round Inner Cap 48mm Round Inner Cap Side Base Locking Bar Bushing Guide Rod Bushing Key No Qty I NAWAARDDMAAOANANNALVATANALZNMNGMAA 2 NNMA NANNANNANANGANOW R0907A Description 60mm Bushing 90mm Pulley V pulley 115mm Pulley Half Guard Pulley Plate Double Pulley Bracket Cable Trap Guard Large Cable Trap Weight Stop Bar Bracket Bushing Butterfly Arm Bushing Butterfly Arm Cap Lat Bar Handgrip Chain Handle Strap Cable Clip Weight Clip Lat Cable Low Cable Butterfly Cable
4. Nylon Locknut 80 13 25 26 27 28 Route the Lat Cable 74 under a 90mm Pulley 55 Attach the Pulley and a Cable Trap 61 to two Pulley Plates 59 with an M10 x 48mm Bolt 92 two Half Guards 58 and an M10 Nylon Locknut 80 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley Do not overtighten the Nylon Locknut the Pulley must turn freely Route the Lat Cable 74 up through the Top Frame 31 over a 90mm Pulley 55 and down through the Top Frame Next attach the Pulley inside the Top Frame with an M10 x 68mm Bolt 85 two M10 Washers 83 two 16mm x 13mm Spacers 77 and an M10 Nylon Locknut 80 Attach the Lat Cable 74 to the Weight Carriage 35 with the M10 x 20mm Bolt 89 and an M10 Nylon Locknut 80 Identify the Butterfly Cable 76 Attach the Cable to the Left Butterfly Arm 33 with an M8 x 22mm Shoulder Bolt 101 and an M8 Nylon Locknut 81 Make sure the flat edge of the Cable is against the Butterfly Arm Do not overtighten the Nylon Locknut the Cable must pivot freely ES LE Ual 101 6 F 2 amp 14 29 30 31 Wrap the Butterfly Cable 76 around a V pul ley 56 Attach the V pulley and a Large Cable Trap 63 to
5. Insert an M10 x 20mm Bolt 89 into the Weight Carriage 35 Orient the Weight Carriage and the Rear Upright 27 as shown Slide the Weight Carriage onto the Upright Orient the Weight Carriage Stop 48 so the 60mm Bushing 54 is at the top Slide the Weight Carriage Stop onto the Rear Upright 27 and secure it with an M8 x 70mm Bolt 93 and an M8 Nylon Locknut 81 Attach the Rear Upright 27 to the Rear Base 25 with two M10 x 68mm Bolts 85 four M10 Washers 83 and two M10 Nylon Locknuts 80 Do not tighten the Nylon Locknuts yet Attach a Guide Rod 28 to the right Side Base 51 with an M8 x 65mm Bolt 79 two M8 Washers 84 two 13mm x 13mm Spacers 78 and an M8 Nylon Locknut 81 Do not tighten the Nylon Locknut Repeat this step with the left Side Base 51 10 16 Attach a Front Upright 29 to the right Side Base 51 with two M10 x 68mm Bolts 85 four M10 Washers 83 and two M10 Nylon Locknuts 80 Do not tighten the Nylon Locknuts yet Repeat this step with the left Side Base 51 17 Slide one of the Safety Spotters 38 onto the right Guide Rod 28 Engage the Spotter Hook 40 into one of the holes near the lower end of the right Front Upright 29 Short End See the inset drawing Identify the Right Barbell Guide 36 Orient the Right Barbell Guide as shown and slide it onto the right Guide Rod 28
6. bench 1 Before beginning any exercise program con sult your physician This is especially impor tant for persons over the age of 35 or per sons 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 The weight bench is intended for home use only Do not use 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 Keep children under age 12 and pets away from the weight bench at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising The weight bench is designed to support a maximum weight of 610 Ibs 277 kg includ 10 11 12 13 14 15 16 17 ing a maximum user weight of 300 Ibs 136 kg Do not use more than 310 Ibs 141 kg of weight not included with the weight bench Always make sure that the adjustment pin is fully inserted into the bench frame and the backrest bracket before you exercise Always place an equal amount of weight on both sides of the
7. of the manual the name of the product see the front cover of this manual the key number and description of the 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 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 through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized 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 in home service the customer will be responsible for a minimal trip charge This warranty does not extend to any product or dam age 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 author ized 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
8. 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 or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or conse quential 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 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 231070 R0907A Printed in China 2007 ICON IP Inc
9. 16mm x 13mm Spacer 13mm x 13mm Spacer M8 x 65mm Bolt M10 Nylon Locknut M8 Nylon Locknut 16mm x 22mm Spacer M10 Washer M8 Washer M10 x 68mm Bolt M10 x 25mm Bolt M6 x 63mm Screw M10 x 62mm Bolt M10 x 20mm Bolt M8 x 18mm Bolt M8 x 60mm Bolt M10 x 48mm Bolt M8 x 70mm Bolt M4 x 13mm Self tapping Screw M6 x 16mm Screw M6 Washer M10 x 62mm Carriage Bolt M10 x 183mm Bolt M8 x 10mm Set Screw M6 x 40mm Screw M8 x 22mm Shoulder Bolt User s Manual Hex Key Grease Pack Exercise Guide 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 24 EXPLODED DRAWING A Model No WEBE1915 0 R0907A 25 EXPLODED DRAWING B Model No WEBE1915 0 33 27T R0907A EXPLODED DRAWING C Model No WEBE1915 0 R0907A o O E 53 36 0 65 T2 4 A ae i ak 53 OL GE 0 29 0 AL 65 E re i er sai fa l Jy 5907 58 16 i pi T Pa i R fae gt e 83 yen 40 28 STE 1195 me i y 89 53 3 go 27 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to pro vide the following information when contacting us the model number and serial number of the product see the front cover
10. 20mm Bolt 89 M10 Washer 83 CH M8 x 22mm M4 x 18mm Shoulder Bolt 101 Self tapping Screw 94 M6 x 16mm M10 x 25mm Screw 95 Bolt 86 M10 x 75mm Bolt 39 M8 x 70mm Bolt 93 M10 x 68mm Bolt 85 M8 x 65mm Bolt 79 M10 x 62mm Bolt 88 M10 x 62mm Carriage Bolt 97 M6 x 63mm Screw 87 M8 x 60mm Bolt 91 M10 x 48mm Bolt 92 E M6 x 40mm Screw 100 CT M10 x 183mm Bolt 98 ASSEMBLY I Place all parts in a cleared area and remove the Make Assembly Easier packing materials Do not dispose of the packing materials until assembly is completed Everything in this manual is designed to ensure that the weight bench can be assembled suc As you assemble the weight bench make sure all cessfully by almost anyone By setting aside parts are oriented as shown in the drawings plenty of time assembly will go smoothly Tighten all parts as you assemble them unless instructed to do otherwise Before beginning assembly carefully read the fol lowing information and instructions Assembly requires the included hex key s and the following tools not included To hire an authorized service technician to i assemble the weight bench call 1 800 445 2480 two adjustable wrenches one rubber mallet csi Assembly requires two persons one standard screwdriver gt Because of i
11. G THE BENCH BACKREST To adjust the Bench Backrest 11 pull the Adjustment Pin 20 out and move the Bench Backrest to the desired position Reengage the Adjustment Pin into the Bench Frame 1 ATTACHING WEIGHTS To use the Leg Lever 4 slide the desired weight not included onto the Weight Tube 6 Secure the weight with a Weight Clip 73 Slide the desired weight onto the Weight Carriage not shown or the Barbell not shown in the same way Secure the weights with Weight Clips 73 18 ATTACHING THE LAT BAR To attach the Lat Bar 68 to the Lat Cable 74 attach a Cable Clip 72 to the Lat Bar and the Lat Cable Note For some exercises you will need to attach the Chain not shown between the Lat Bar and the Lat Cable Attach one link of the Chain to the Lat Bar with a Cable Clip and attach another link of the Chain to the Lat Cable with the other Cable Clip Attach the Lat Bar 68 and other accessories to the Low Cable not shown in the same manner ADJUSTING THE SAFETY SPOTTERS To adjust the Safety Spotters 38 remove the Spotter Hooks 40 from the Front Uprights 29 raise or lower the Safety Spotters to the desired height and then engage the Spotter Hooks into the Front Uprights A WARNING Always adjust the Safety Spotters 38 to the same height before exercising USING THE LOCKING BAR Before starting an exercise position the Locking Bar 43 and the Right and Left Safety
12. Spotters 38 39 in the correct position for the exercise To do this stand in front of the weight rack and grip the Locking Bar 43 with both hands Turn the Locking Bar until the two hooks disengage the slots in the Front Uprights 29 Raise or lower the Locking Bar to a new position and then turn it until the hooks engage slots in the Front Uprights Note Always start an exercise with the barbell posi tioned at the lowest point to which it will move during the exercise Position the Safety Spotters 38 directly under the Right and Left Barbell Guides 36 37 See ADJUSTING THE SAFETY SPOTTERS above 19 CABLE DIAGRAM The cable diagrams below show the proper routing of the Lat Cable the Low Cable and the Butterfly Cable Use the diagrams to make sure that the cables the cable traps and the guards have been assembled correctly If the cables have not been correctly routed the weight system 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 Lat Cable 74 Length 11 ft 11 in 363 cm Low Cable 75 Length 12 ft 2 in 371 cm Butterfly Cable 76 Length 7 ft 9 in 236 cm 20 MAINTENANCE Make sure all parts are properly tightened each time you use the weight system R
13. WEIDER 350 oe WEBE1915 0 USER S MAN UAL Write the serial number in the space above for reference Serial Number Decal under seat QUESTIONS As a manufacturer we are commit ted to providing complete customer satisfaction If you have questions or if parts are missing PLEASE 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 MST Sat 8 a m 4 p m MST ON THE WEB www weiderservice com CAUTION Visit our website at f 2 SED Read all precautions and instruc O tions in this manual before using www weiderfitness com this equipment Save this manual for future reference new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS eiii A Y ER eae ee dae dea DA DRA ON WYR EW Uw ba Eee 3 BEFORE YOU BEGIN i ceu o rr dea oa A i A ADN a wees i dak ia eae deters 4 PART IDENTIFICATION CHART 5 ASSEMBLY perio ii pai Ae ad e a al a 6 ADJUSTMENT ici fe OA PE YA E GAE YO REVO a deals 18 MAINTENANCE sarai reo aaa da E a o AR GR aa 21 CABLE DIAGRAM ica morgue wasa a RE Ca e n ea E 20 EXERCISE GUIDELINES ieri ia A AA a e i RAY Ra RN 22 PART LIST uen GW RR A a AA AA nt 24 EXPLODED DRAWING gt a een strain rie
14. eplace any worn parts immediately The weight system can be cleaned with a damp cloth and a mild non abrasive detergent do not use solvents TIGHTENING THE CABLES Woven cable the type of cable used on the weight rack can stretch slightly when it is first used If there is slack in the cables before resistance is felt the cables should be tightened See ATTACHING WEIGHTS in the ADJUSTMENT section of this manual Attach some weights to the the weight car riage To tighten the cables remove the M10 Nylon Locknut 80 and the M10 x 48mm Bolt 92 from the Cable Trap 61 the 90mm Pulley 55 the two Half Guards 58 and the two Pulley Plates 59 Reattach the Pulley Cable Trap and Half Guards to the next clos est hole to the center of the Pulley Plates Make sure that the Cable Trap is oriented to hold the cable in the groove of the Pulley that the Half Guards are oriented as shown and that the Cable and Pulley move smoothly Do not overtighten the cable If a cable tends to slip off the pulleys often it may have become twisted Remove the cable and re install it If a cable needs to be replaced see ORDERING REPLACEMENT PARTS on the back cover of this manual 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 inten
15. fa A de OO a a Rete iii al 25 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY ia ac a A A we OO Ra AE Back Cover WARNING DECAL PLACEMENT The decals shown here have been applied in the locations shown If a decal is missing or illegible call the tele phone number on the front cover of this manual and request a free replacement decal Apply the decal in o the location shown Note The decals TA AWARNING may not be shown at actual size 7 Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children a i a n on or around machine Misuse of this machine may result in serious injury Keep body clothing Read user s manual prior to use and follow all warnings and hair free and clear and instructions of all moving parts Do not allow children on or around machine Replace label if Keep body clothing and hair free and clear of all moving damaged illegible or removed parts Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on the weight bench before using the weight bench ICON assumes no responsibility for personal injury or property damage sustained by or through the use of the weight
16. he 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 accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affected See the muscle chart on page 13 to find the names of the muscles 22 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 stage Never hold your breath Rest for a short period of time after each set The ideal resting periods are Rest for three minutes after each set for a muscle building workout 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 familiarizing yourself with the eguipment and learning the pr
17. m x 13mm Bushings 77 and an M10 Nylon Locknut 80 34 Route the Low Cable 75 over a 90mm Pulley 55 Attach the Pulley to the Double Pulley Bracket 60 with an M10 x 48mm Bolt 92 two Half Guards 58 and an M10 Nylon Locknut 80 Do not overtighten the Nylon Locknut the Pulley must turn freely 35 Route the Low Cable 75 under a 90mm Pulley 55 Attach the Pulley to the Rear Base 25 with an M10 x 48mm Bolt 92 two Half Guards 58 and an M10 Nylon Locknut 80 Do not overtighten the Nylon Locknut the Pulley must turn freely 36 Route the Low Cable 75 over a 90mm Pulley 55 Attach the Pulley and a Cable Trap 61 to the two Pulley Plates 59 with an M10 x 48mm Bolt 92 two Half Guards 58 and an M10 Nylon Locknut 80 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley Do not overtighten the Nylon Locknut the Pulley must turn freely 16 37 Attach the Low Cable 75 to the Rear Base 25 with an M10 x 68mm Bolt 85 two 16mm x 22mm Spacers 82 two M10 Washers 83 and an M10 Nylon Locknut 80 38 Attach the Rack Backrest 45 to the Center Upright 26 with two M6 x 63mm Screws 87 and two M6 Washers 96 39 Lightly apply soapy water to the inside of a Long Foam Pad 47 Slide the Foam Pad onto the Right Butterfly Arm 34 Repeat this ste
18. onto the Weight Tube make sure the widest part of the Round Angled Cap is at the bottom Grease Apply grease to an M10 x 68mm Bolt 85 Attach the Leg Lever 4 to the Front Leg 3 with the Bolt and an M10 Nylon Locknut 80 Do not overtighten the Nylon Locknut the Leg Lever must pivot easily 4 Orient the two Backrest Frames 9 so the indi cated holes are closer to the bottom Attach the Backrest Frames to the Backrest Bracket 7 with four M10 x 48mm Bolts 92 four M10 Washers 83 and four M10 Nylon Locknuts 80 Do not tighten the Nylon Locknuts yet 5 Attach the Bench Backrest 11 to the Backrest Frames 9 with four M6 x 40mm Screws 100 and four M6 Washers 96 Do not tighten the Screws yet 6 Insert the Backrest Bracket 7 through the indi cated hole in the Bench Frame 1 Apply grease to an M10 x 183mm Bolt 98 Attach the Backrest Frames 9 to the Bench Frame 1 with the Bolt two M10 Washers 83 and an M10 Nylon Locknut 80 Do not over tighten the Nylon Locknut the Backrest Frames must pivot easily Attach the Adjustment Pin 20 to the Bench Frame 1 with an M4 x 13mm Self tapping Screw 94 Insert the Adjustment Pin into the Bench Frame and the Backrest Bracket 7 Tighten the M6 x 40mm Screws 100 used in step 5 Attach the Seat 12 to the Bench Frame 1 with four M6 x 16mm Screws 95 See steps 1 6 Tighten the M10 Nylon Locknuts 80 used in these steps
19. oper 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 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 Obligues waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Guadriceps front of thigh Sartorius front of thigh 23 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 E G H I J K L M N O P Q R S E U V W X
20. p with the Left Butterfly Arm 33 and a Long Foam Pad 47 40 Make sure that all parts have been properly tightened The use of the remaining parts will be explained in ADJUSTMENT beginning on the next page Before using the weight rack pull each cable a few times to make 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 dam aged when heavy weight is used See the CABLE DIAGRAM on page 20 for proper cable routing If there is any slack in the cables you will need to remove the slack by tightening the cables see page 21 17 ADJUSTMENT 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 ATTACHING THE CURL PAD To use the Curl Pad 13 first remove the 50mm Square Inner Cap 14 from the Front Leg 3 Then insert the Curl Post 8 into the Front Leg and secure it with the Curl Knob 21 ADJUSTIN
21. 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 review the drawing below and familiarize yourself with the parts that are labeled Lat Tower Rear Upright Butterfly Arm Rack Backrest Barbell Guide Weight Carriage Bench Backrest Adjustment Pin Backrest Weight Tube ARA Bracket Left Side ASSEMBLED DIMENSIONS a Height 61 in 155 cm Width 50 in 127 cm Depth 76 in 193 cm Seat 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 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 Some small parts may have been preattached If a part is not in the parts bag check to see if it has been preattached O M8 Nylon Locknut 81 MAN WA M10 Nylon Locknut 80 O M6 Washer 96 EH M8 x 10mm Set Screw 99 LP M8 x 18mm It M8 Washer 84 Bolt 420 M10 x
22. sity 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 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 balanced program is Plan strength training worko
23. t the Locking Bar 43 as shown Insert the Barbell 42 into the Left Barbell Guide 37 the Locking Bar and the Right Barbell Guide not shown Center the Barbell between the Barbell Guides and engage the hooks on the Locking Bar into any of the slots in the Front Uprights 29 Hand tighten an M8 x 18mm Bolt 90 into the Left Barbell Guide 37 Next slide a Weight Stop 64 onto the Barbell 42 Hand tighten an M6 x 16mm Screw 95 into the Weight Stop Make sure that the Screw engages the hole in the Barbell Repeat this step on the other side of the weight rack 12 22 23 24 Slide an Olympic Adapter 22 onto the Barbell 42 and secure it with an M8 x 10mm Set Screw 99 Repeat this step for the other end of the Barbell 42 See the CABLE DIAGRAM on page 20 to identify the cables as you assemble them Identify the Lat Cable 74 Route the Cable up through the Top Frame 31 and over a 90mm Pulley 55 Attach the Pulley inside the Top Frame with an M10 x 68mm Bolt 85 two M10 Washers 83 two 16mm x 13mm Spacers 77 and an M10 Nylon Locknut 80 Route the Lat Cable 74 over a 90mm Pulley 55 and down through the Top Frame 31 Attach the Pulley inside the Top Frame with an M10 x 68mm Bolt 85 two M10 Washers 83 two 16mm x 13mm Spacers 77 and an M10
24. the Center Upright 26 with an M10 x 62mm Bolt 88 two Guards 62 an M10 Washer 83 and an M10 Nylon Locknut 80 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley Do not overtighten the Nylon Locknut the Pulley must turn freely Route the Butterfly Cable 76 under a 90mm Pulley 55 Attach the Pulley to the Double Pulley Bracket 60 with an M10 x 48mm Bolt 92 two Half Guards 58 and an M10 Nylon Locknut 80 Do not overtighten the Nylon Locknut the Pulley must turn freely Route the Butterfly Cable 76 over a V pulley 56 Attach the V pulley and a Large Cable Trap 63 to the Center Upright 26 with an M10 x 62mm Bolt 88 two Guards 62 an M10 Washer 83 and an M10 Nylon Locknut 80 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley Do not overtighten the Nylon Locknut the Pulley must turn freely 32 Attach the Butterfly Cable 76 to the Right Butterfly Arm 34 with an M8 x 22mm Shoulder Bolt 101 and an M8 Nylon Locknut 81 Make sure the flat edge of the Cable is against the Butterfly Arm Do not overtighten the Nylon Locknut the Cable must pivot freely 33 Identify the Low Cable 75 Route the Cable through the Center Upright 26 and under a 115mm Pulley 57 Attach the Pulley inside the Upright with an M10 x 68mm Bolt 85 two M10 Washers 83 two 16m
25. ts size the weight bench should be assembled in the location where it will be used one Phillips screwdriver 3 Make sure that there is enough clearance to walk around the weight bench as you assemble it Assembly may be more convenient if you have a socket set a set of open end or closed end For help identifying small parts use the PART wrenches or a set of ratchet wrenches IDENTIFICATION CHART on page 5 Before beginning assembly make sure you understand the information in the box above Orient the Bench Rear Stabilizer 2 so that the 2 Warning warning decal is in the position shown Attach i Decal the Bench Rear Stabilizer to the Bench Frame 1 with two M10 x 62mm Carriage Bolts 97 and two M10 Nylon Locknuts 80 Do not tighten the Nylon Locknuts yet 2 Attach the Front Leg 3 to the Bench Front Stabilizer 5 with two M10 x 68mm Bolts 85 four M10 Washers 83 and two M10 Nylon Locknuts 80 Do not tighten the Nylon Locknuts yet Attach the Front Leg 3 to the Bench Frame 1 with two M10 x 68mm Bolts 85 four M10 Washers 83 and two M10 Nylon Locknuts 80 Do not tighten the Nylon Locknuts yet 3 Attach the Olympic Adapter 22 to the Weight Tube 6 with an M8 x 10mm Set Screw 99 Attach the Weight Tube 6 inside the Leg Lever 4 with an M8 x 60mm Bolt 91 two M8 Washers 84 a 13mm x 13mm Spacer 78 and an M8 Nylon Locknut 81 Next press the 25mm Round Angled Cap 19
26. uts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an 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 t
27. weight carriage or barbell Always secure weights with the weight clips when they are mounted on the weight car riage the barbell or the weight tube on the leg lever Always lower the weight carriage in a con trolled manner never let the weight carriage drop Always remove the lat bar when performing an exercise that does not require the lat bar Always move the bench out of the way when performing an exercise that does not require the bench If you feel pain or dizziness at any time while exercising stop immediately and cool down Use the weight bench only as described in this manual BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER 350 weight bench The WEIDER 350 weight bench is designed to help 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 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 after reading this manual please see the front cover of this manual To help us assist you note the product model High Pulley Station Lat Bar Barbell Safety Spotter Weight Guide Upright Right Side Curl Pad Leg Lever number and serial number before contacting us The model number and the location of the serial number decal are
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