Weider WEBE9978 User's Manual
Contents
1. 3 ft 8 in 112 cm Width 2 ft 4 in 66 cm Depth 6 ft 183 cm Weight 200 Ibs 91 kg model number and serial number before contacting us The model number and the location of the serial num ber decal are shown on the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the weight bench at www weiderservice com registration Before reading further please familiarize yourself with the parts that are labeled in the drawing below Weight Rest Barbell Backrest Leg Lever Weight Tube PART IDENTIFICATION CHART This chart is provided to help you identify the small parts used in assembly The number in parentheses below each part refers to 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 hardware kit check to see if it has been preattached M10 x 137mm Bolt 36 gt M10 x 63mm Bolt 32 M10 Locknut 33 M6 Washer 26 M8 x 55mm Bolt 18 8 Locknut 17 8 Washer 16 8 x 43mm Bolt 27 M8 x 42mm Carriage Bolt 15 gt M6 x 38mm Screw 30 M6 x 16mm Screw 29 M10 Washer 34 ASSEMBLY Make Assembly Easier Every2. 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 12 The repetitions in each set should be performed smoothly and without pausing The exertion stroke of each repetition should last about half as long as the return stroke Proper breathing is important Exhale during the exertion stroke of each repetition and inhale during the return stroke Never hold your breath Rest for a short period of time after each set The ideal resting periods follow 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 secon
3. 3 kg on the leg lever Do not use a barbell that is longer than five ft 1 5 m with the weight bench Always make sure there is an equal amount of weight on each side of your barbell when you are using it When adding or removing weights always keep some weight on both ends of the barbell to prevent the barbell from tipping When using the leg lever place a barbell with the same amount of weight on the weight rests to balance the bench When using the backrest in an inclined or level position make sure that the backrest support is inserted completely through the uprights and is turned to the locked position If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down Always exercise with a partner Your partner should stand behind you to catch the barbell if you cannot complete a repetition BEFORE YOU BEGIN Thank you for selecting the WEIDER 220 W weight bench The versatile 220 W weight bench is designed to develop every major muscle group of the body Whether your goal is a shapely figure dramatic mus cle size and strength or a healthier cardiovascular system the weight bench will help you to achieve the specific results you want For your benefit read this manual carefully before you use the weight bench If you have questions after reading this manual please see the front cover of this manual To help us assist you note the product ASSEMBLED DIMENSIONS Height
4. WEIDER Model No WEBE9978 0 Serial No Write the serial number in the USER S MAN UAL space above for future reference Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete cus tomer 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 MT Sat 8 a m 4 p m ON THE WEB www weiderservice com CAUTION Visit our website at Read all precautions and instruc Q 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 5 ee 2 IMPORTANT PRECAUTIONS ws cece ce ore ee ee Gerai re Vree ta be ee ee 3 BEFORE YOU BEGIN ee eae a 4 PART IDENTIFICATION CHART tenet nee 5 ASSEMBLY 6 ADJUSTMENT ee we ee ee eee ee eee Ce 10 EXERCISE GUIDELINES i 12 PART LIST orra tidia
5. baw kikita Raw cre a anced ae 14 EXPLODED DRAWING es wie erie Lae dee ora 15 ORDERING REPLACEMENT PARTS 2 eniin bar Back Cover LIMITED WARRANTY ob ae aches eee Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible call AWAR N N telephone number on the front cover of SR user s mantai phor uee and follow all this manual and request a free replacement Do not allow children on or around machine decal Apply the decal in the location shown T a DA femena aaron Note The decal s may not be shown at actual Replace label if damaged illegible or removed size A WARNING Keep hands and fingers clear of this area AWARNING User Weight Max 300 LBS Weight Crutch Max 110 LBS Leg Developer Max 50 LBS Weight Carriage Max 110 LBS Chest Fly Per Arm Max 30 LBS Product may not offer all listed exercises 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 your weight bench before using your weight bench ICON assumes no
6. ds 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 thigh Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstr
7. e model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions Parts and labor are warranted for ninety 90 days from the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to repairing or replacing at ICON s option the product through one of its 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 center products used for commercial or rental purposes or products used as store display model
8. ed fitness program An example of a bal anced program follows Plan strength training workouts on Monday Wednesday and Friday 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 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
9. eight bench ADJUSTING THE BACKREST The Backrest 6 can be used in a declined position a level position or any of three inclined positions To use the Backrest in a declined position remove the Backrest Support 7 and lay the Backrest on the Crossbar 3 To use the Backrest 6 in a level position or an inclined position insert the Backrest Support 7 into a set of holes in the Uprights 1 Rotate the Backrest Support to the locked position with the locking pin wrapped around the left Upright Rest the Backrest on the Backrest Support ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 4 slide the desired weights onto the weight tube on the Leg Lever Do not place more than 50 Ibs 23 kg on the Leg Lever A WARNING when using the Leg Lever 4 place a barbell with the same amount of weight on the weight rests to balance the bench Locking Pin 10 ATTACHING WEIGHTS THE BARBELL Slide an equal amount of Weight 28 31 onto each end of the barbell Slide the two Weight Collars 14 against the Weights and tighten them fully Barbell AWARNING Always secure the Weights 28 31 on the barbell with the Weight Collars 14 Never use the barbell with more than 100 Ibs 45 kg 11 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
10. ing back of leg Gastrocnemius back of calf A B C D E F G H l J K N R 5 U V W X PART LIST Model WEBE9978 0 R0608A Key No Qty Description Key No Qty Description 1 2 Upright 21 4 38mm Square Inner Cap 2 1 Frame 22 5 30mm Square Inner Cap 3 1 Crossbar 23 4 Foam Pad 4 1 Leg Lever 24 3 25mm Round Inner Cap 5 2 Backrest Tube 25 1 Outer Bar 6 1 Backrest 26 4 M6 Washer 7 1 Backrest Support 27 2 M8 x 43mm Bolt 8 1 Front Leg 28 4 15 pound Weight 9 6 19mm Round Inner Cap 29 4 M6 x 16mm Screw 10 2 Long Pad Tube 30 4 M6 x 38mm Screw 11 1 Seat 31 2 10 16 Weight 12 1 Inner Bar 32 1 M10 x 63mm Bolt 13 1 Stabilizer 33 2 M10 Locknut 14 2 Weight Collar 34 2 M10 Washer 15 2 M8 x 42mm Carriage Bolt 35 4 25mm Square Inner Cap 16 10 8 Washer 36 1 M10 x 137mm Bolt 17 11 M8 Locknut i User s Manual 18 7 M8 x 55mm Bolt Exercise Guide 19 2 Roll Pin Grease Packet 20 1 25mm Round Angled 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 14 EXPLODED DRAWING WEBE9978 0 R0608A Sg ad SS 595 15 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us th
11. 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 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 balanc
12. 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 especially important for persons over the age of 35 or persons with pre existing health problems Use the weight bench only as described in this manual It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions The weight bench is intended for home use only Do not use 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 protect the floor or carpet Make sure that there is enough clearance around the weight bench to mount dismount and use the weight bench 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 10 11 12 13 14 15 16 The weight bench is designed to support a maximum user weight of 300 Ibs 136 kg and a maximum total weight of 410 Ibs 186 kg Do not place more than 110 Ibs 50 kg including a barbell and weights on the weight rests Do not place more than 50 Ibs 2
13. s 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 268916 RO608A Printed in China 2008 ICON IP Inc
14. s as you assemble them unless instructed to do otherwise For help identifying small parts use the PART IDENTIFICATION CHART on page 5 The included grease and the following tools not included may be required for assembly Two adjustable wrenches One hammer One standard screwdriver gt One Phillips screwdriver EZ Assembly may be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches Warning Decals Indents 15 3 Attach the Front Leg 8 to the Frame 2 with two M8 x 43mm Bolts 27 four M8 Washers 16 and two M8 Locknuts 17 do not tighten the Locknuts yet 4 Attach the Frame 2 to the Crossbar 3 with three 8 x 55mm Bolts 18 two M8 Washers 16 and three M8 Locknuts 17 do not tighten the Locknuts yet 5 Apply some of the included grease to an M10 x 63mm Bolt 32 Attach the Leg Lever 4 to the Front Leg 8 with the Bolt and an M10 Locknut 33 Do not overtighten the Locknut the Leg Lever must pivot easily 6 8 Insert a Long Pad Tube 10 into a hole in the Leg Lever 4 Slide two Foam Pads 23 onto the Long Pad Tube Attach the other Long Pad Tube 10 and Foam Pads 23 in the same way Attach the Backrest Tubes 5 to the Backrest 6 with four M6 x 38mm Screws 30 and four M6 Washers 26 do not tighten the Scre
15. thing in this manual is designed to ensure that the weight bench can be assembled suc cessfully by almost anyone Set aside plenty of time so that assembly will go smoothly Before beginning assembly carefully read the fol lowing information and instructions To hire an authorized service technician to assemble the weight bench call 1 800 445 2480 Assembly requires two persons Because of its size the weight bench should be assembled in the location where it will be used Make sure that there is enough clearance to walk around the weight bench as you assemble it As you assemble the weight bench make sure all parts are oriented as shown in the drawings Before assembling the weight bench make sure that you have read and under stand the information in the box above Orient the Crossbar 3 so that the warning decals are on top Attach the Crossbar to an Upright 1 with two M8 x 55mm Bolts 18 two M8 Washers 16 and two M8 Locknuts 17 do not tighten the Locknuts yet Attach the Crossbar 3 to the other Upright 1 in the same way 2 Orient the Stabilizer 13 so that the indented holes are facing the floor Attach the Front Leg 8 to the Stabilizer with two M8 x 42mm Carriage Bolts 15 and two M8 Locknuts 17 do not tighten the Locknuts yet 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 part
16. ws yet Insert the Backrest Support 7 into a set of holes in the Uprights 1 Rotate the Backrest Support to the locked position with the locking pin wrapped around the left Upright Grease an M10 x 137mm Bolt 36 Attach the Backrest Tubes 5 to the welded tube on the Frame 2 with the Bolt two M10 Washers 34 and an M10 Locknut 33 Do not overtighten the Locknut the Backrest Tubes must pivot easily See steps 1 4 Tighten the M8 Locknuts 17 See step 7 Tighten the M6 x 38mm Screws 30 Locking Pin 9 Attach the Seat 11 to the Frame 2 with four 6 x 16mm Screws 29 10 Insert the Inner Bar 12 into the Outer Bar 25 and align the indicated holes Using a hammer tap the two Roll Pins 19 into the holes until they are flush with the Outer Bar 11 Make sure that all parts are properly tightened before the weight bench is used Note Some hardware may be left over after assembly is completed The use of all remaining parts will be explained in ADJUSTMENT starting on page 10 ADJUSTMENT The steps below explain how the weight bench can be adjusted 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 Clean the weight bench with a damp cloth and a mild non abrasive detergent do not use solvents to clean the w
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