Weider WEBE1606 User's Manual
Contents
1. 56 Make sure that you fully tighten the Knob When performing exercises that do not require the Curl Pad 20 remove the Curl Post 13 from the Front Leg 12 and store it in the storage tube on the Right Stabilizer 2 Press the 64mm Square Inner Cap 69 into the Front Leg 12 ATTACHING THE CURL BAR To attach the Curl Bar 31 insert the Cur Bar Pin 28 through the Leg Lever 18 and the Curl Bar Note When using the Leg Lever 18 remove the Curl Bar 31 ADDING WEIGHT TO THE LEG LEVER To use the Leg Lever 18 slide the desired amount of weight not included onto the Weight Tube 19 Secure your weights with a Small Spring Clip not shown To use Olympic weights press a 48mm Round Inner Cap 38 into the Olympic Adapter 47 Attach the Olympic Adapter to the Weight Tube 19 with the M8 x 10mm Set Screw 60 Make sure the Set Screw is on the bottom of the Adapter Secure your weights with the Large Spring Clip not shown If you are doing leg extensions insert the indicated Pad Tube 24 into the top hole of the Front Leg 12 as shown If you are doing leg curls insert the Pad Tube into the lower hole in the Front Leg WARNING bo not place more than 150 pounds on the Weight Tube 19 Secure your weights with Spring Clips 51 52 WEIGHT RESTS To use a barbell not included with the weight bench first move the Weight Rests 39 and the Safety Spotters 27 to the correct height fo2. Thank you for selecting the versatile WEIDER 220 weight bench The weight bench offers a selection of weight stations designed to develop every major mus cle 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 please note the product Weight Rest Safety Spotter Adjustment Tube Upright Curl Pad Leg Lever model number and serial number before calling The model number is WEBE1606 0 The serial number can be found on a decal attached to the weight bench see 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 ASSEMBLED DIMENSIONS Height 61 in 155 cm Width 48 in 122 cm Depth 76 in 193 cm Backrest Weight Storage Tube Seat Carriage PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses by each drawing is the key number of the part
3. 12 with the Bolt Set Make sure the barrel of the Bolt Set is inserted through both sides of the bracket on the Front Leg Do not overtighten the Bolt Set the Leg Lever must pivot easily 13 Insert a Pad Tube 24 into either hole in the Front Leg 12 Slide two Foam Pads 23 onto the Pad Tube Insert a Pad Tube 24 into a hole in the Leg Lever 18 Slide two Foam Pads 23 onto the Pad Tube and press two Pad Caps 68 into the ends of the Foam Pads Repeat this step with the other Pad Tube 24 14 Insert a Weight Rest 39 into one of the holes in the Right Upright 4 and engage the locking bar around the Right Upright Next insert a Safety Spotter 27 into the Right Upright and engage the locking bar around the Right Upright Repeat this step with the other Weight Rest not shown the other Safety Spotter not shown and the Left Upright not shown 10 15 Attach the Curl Pad 20 to the Curl Post 13 with two M6 x 20mm Screws 41 16 Attach a Curl Bumper 66 to the Curl Bar 31 with an M4 x 16mm Screw 57 Attach the Curl Bar 31 to the Leg Lever 18 with the Curl Bar Pin 28 Then attach the tether on the Curl Bar Pin to the Leg Lever with an M4 x 16mm Screw 57 17 Make sure that all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in ADJUSTMENTS starting on the next page 11 ADJUSTMENTS This
4. AWARN ING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 10 11 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 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 dis mount and use the weight bench Inspect and properly tighten all parts regular ly Replace any worn parts immediately Make sure the set screw attaching the Olympic adapter is properly tightened each time the adapter is used Keep hands and feet away from moving parts Always set both weight rests and safety spotters at the same height Keep children under 12 and pets away from the weight bench at all times Always wear athletic shoes for foot protec tion while exercising 12 13 14 15 16 The weight bench is designed to support a maximum user weight of 300 pounds and a maximum total weight of 610 pounds Do not
5. from the PART LIST on page 17 Note Some small parts may have been pre assembled If a part is not in the parts bag check to see if it has been preassembled M8 x 60mm Bolt 59 M8 x 10mm Set Screw 60 M4 x 16mm Screw 57 M6 x mu M8 x 65mm Bolt 46 Screw 41 M10 Washer 43 x AUMM 4 M10 x 65mm Bolt 30 M10 x 60mm Carriage Bolt 29 Y n O M8 x 70mm Bolt 71 M8 Washer 50 25mm Round Outer Cap 62 M10 x 70mm Bolt 33 TI M6 Washer 54 M10 x 70mm Bolt Set 55 M10 Nylon Locknut 58 M10 x 95mm Bolt 64 O E M8 Nylon Locknut 49 M10 x 120mm Bolt 14 M10 x 145mm Bolt 53 ASSEMBLY Tighten parts as you assemble them unless Make Assembly Easier instructed to do otherwise Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by almost anyone However the weight bench has many parts and the assembly process will take time By setting aside plenty of time assembly will go smoothly For help identifying small parts use the PART IDENTIFICATION CHART As you assemble the weight bench make sure all parts are
6. oriented as shown in the drawings Assembly requires two people To hire an authorized service technician to The included hex key grease packet and the assemble the weight bench call toll free following tools not included are required for 1 800 445 2480 assembly Before beginning assembly carefully read the Two adjustable wrenches SED 0 following information and instructions y One rubber mallet Because of its weight and size the weight bench should be assembled in the location where it will One standard screwdriver be used Make sure that there is enough clear e ance to walk around the weight bench as you One Phillips screwdriver lt assemble it Clear tape or masking tape Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed 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 Before beginning assembly make sure you understand the information in the box above For help identifying small parts see page 5 Insert four M10 x 60mm Carriage Bolts 29 up through the Right Stabilizer 2 Attach the Right Upright 4 to the Right Stabilizer with the indicat ed Carriage Bolts and two M10 Nylon Locknuts 58 Do not tighten the Nylon Locknuts yet Repeat this step with the Left Stabilizer 1 and the L
7. section explains how to adjust the weight bench See the accompanying exercise guide to see the correct form for each exercise Make sure all parts are properly tightened each time the weight bench is used Replace any worn parts immediately The weight bench can be cleaned with a damp cloth and a mild non abrasive deter gent Do not use solvents ADJUSTING THE BACKREST To adjust the position of the Backrest 22 first move the seat carriage to the desired position see ADJUSTING THE SEAT ADJUSTMENT TUBE below Then move the Adjustment Tube 9 to the desired height Make sure the pins in the Adjustment Tube are inserted into a set of brackets on the Left and Right Uprights 3 4 Finally rest the Backrest on the Adjustment Tube ADJUSTING THE SEAT ADJUSTMENT TUBE To move the Seat 21 loosen the T handle 45 and pull it out as far as it will go Slide the Seat Carriage 42 to the desired position and engage the T handle into the Bench Frame 8 Then retighten the T handle ADJUSTING THE SEAT FRAME To adjust the angle of the Seat 21 remove the Seat Adjustment Pin 40 and reinsert it into the other hole in the Seat Frame 10 and the tube on the Seat Carriage 42 ATTACHING THE CURL POST Remove the 64mm Square Inner Cap 69 from the Front Leg 12 Insert the Curl Post 13 into the Front Leg and align the holes in the Front Leg and the Curl Post Secure the Curl Post with the Curl Post Knob
8. several exercises and a list of the muscles affected Refer to the muscle chart on the next page to find the names of the muscles The repetitions in each set should be performed smoothly and without pausing The exertion 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 14 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 seconds after each set for 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 The chart on page 16 of this manual can be photocopied and used to schedule and record your workouts List the date the exercises performed the resistance used and the numbers of sets and repetiti
9. WEIDER 220 Model No WEBE1606 0 Serial No USER S MANUAL Write the serial number in the space above for future 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 a part is damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 877 992 5999 Mon Fri 6 a m 6 p m MST ON THE WEB www weiderservice com CAUTION aaa Read 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 WEIDER 220 TABLE OF CONTENTS IMPORTANT PRECAUTIONS 32 20 04 20060 ond ee LEE eee ea 3 BEFORE YOU BEGIN i A EN ee geal 4 PART IDENTIFICATION CHART 5 ASSEMBLY ille A ira ee I e ina 6 ADJUSTMENTS teti kiayi Ai ea o a REEE 12 EXERCISE GUIDELINES cai DE E pee eS e a 14 PART LIST ssa ri e RE e e 17 EXPLODED DRAWING 5 ERA oa 18 ORDERING REPLACEMENT PARTS Back Cover LIMITEBMWARRANTIY te a ie iaia Back Cover WEIDER is a registered trademark of ICON Inc 2 IMPORTANT PRECAUTIONS
10. about ordering replacement parts 17 EXPLODED DRAWING Model WEBE1606 0 RO706A EXPLODED DRAWING B Model WEBE1606 0 RO706A ORDERING REPLACEMENT PARTS To order replacement parts see the front cover of this manual To help us assist you please be prepared to give the following information the MODEL NUMBER of the product WEBE1606 0 the NAME of the product WEIDER 220 weight bench the SERIAL NUMBER 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 on pages 17 18 and 19 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 attrib
11. e 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 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 exercise cycle or an elliptical exerciser 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 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 exerc
12. eft Upright 3 Note Make sure that the indents around the holes in the Left Stabilizer are on the bottom 1 Indents 2 Attach the Crossbar 5 to the Right Upright 4 with two M10 x 120mm Bolts 14 an Upright Plate 15 and two M10 Nylon Locknuts 58 Do not tighten the Nylon Locknuts yet Repeat this step with the Left Upright not shown 3 Attach the Right Rear Support 7 to the Right Stabilizer 2 with the indicated M10 x 60mm Carriage Bolts 29 and two M10 Nylon Locknuts 58 Do not tighten the Nylon Locknuts yet Repeat this step for the Left Rear Support not shown 4 Attach the Front Leg 12 to the Front Stabilizer 11 with two M10 x 95mm Bolts 64 and two M10 Nylon Locknuts 58 Do not tighten the Nylon Locknuts yet 5 Orient the Frame 8 so that the hexagonal holes are on the bottom Attach the Frame to the Crossbar 5 with three M10 x 70 Bolts 33 two M10 Washers 43 and three M10 Nylon Locknuts 58 Do not tighten the Nylon Locknuts yet Hexagonal Holes 6 Tighten the T handle 45 into the Seat Carriage 42 Pull the T handle 45 out as far as it will go and slide the Seat Carriage 42 onto the Frame 8 Attach the Front Leg 12 to the Frame 8 with two M8 x 60mm Bolts 59 two M8 x 65mm Bolts 46 six M8 Washers 50 and four M8 Nylon Locknuts 49 Do not tighten the Nylon Locknuts yet 7 Set the pins on the Adjust
13. ise 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 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 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 emphasizing 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 accompany ing this manual you will find photographs showing the correct form for
14. ment Tube 9 down into a set of brackets on the Left and Right Uprights 3 4 See steps 1 6 Tighten the M10 Nylon Locknuts 58 and the M8 Nylon Locknuts 49 used in these steps 8 Attach the tether on the Seat Adjustment Pin 40 to the Seat Fame 10 with an M4 x 16mm Screw 57 Attach the Seat 21 to the Seat Frame 10 with four M6 x 20mm Screws 41 9 Attach the Backrest 22 to the two Backrest Frames 17 with four M6 x 40mm Screws 48 and four M6 Washers 54 Do not tighten the Screws yet 10 Note For clarity the Seat 21 see step 8 is not shown in this drawing Apply a small amount of the included grease to an M10 x 145mm Bolt 53 Attach the Seat Frame 10 and the Backrest Frames 17 to the Seat Carriage 42 with the Bolt two M10 Washers 43 and an M10 Nylon Locknut 58 Do not overtighten the Nylon Locknut the Seat Frame and the Backrest Frames must pivot easily Insert the Seat Adjustment Pin 40 through the Seat Frame 10 and into the tube on the Seat Carriage 42 See step 9 Tighten the four M6 x 40mm Screws 48 11 Attach the Weight Tube 19 to the Leg Lever 18 with an 8 x 70 Bolt 71 two 8 Washers 50 17mm x 9mm Spacer 61 and an M8 Nylon Locknut 49 Press the 25mm Round Outer Cap 62 onto the end of the Weight Tube 19 12 Apply grease to the barrel of an M10 x 70mm Bolt Set 55 Next attach the Leg Lever 18 to the Front Leg
15. ons com pleted Record your weight and key body measure ments 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 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 15 Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf A B C D E F G H I L M N O P Q R S T U V W X Date MONDAY EXERCISE WEIGHT SETS REPS O TUESDAY Date WEDNESDAY Date THURSDAY AEROBIC EXERCISE Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 16 PART LIST Model WEBE1606 0 Key No Qty SIN VINTE AS VE OHH HH AH aa a ao oa Description Left Stabilizer Right Stabilizer Lef
16. place more than 310 pounds including a bar bell on the weight rests Do not place more than 150 pounds on the leg lever Note The weight bench is designed to be used with an Olympic barbell The weight bench does not include a barbell or weights Always place an equal amount of weight on each side of the barbell Always exercise with a partner Your partner should be ready to catch the barbell if you cannot complete a repetition If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down The decal shown below has been placed on the weight bench If the decal is missing or illegible call the toll free telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown AWARNING 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 on or around machine Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed AWARNING 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
17. r the exercise to be performed Engage the locking bars around the Left and Right Uprights 3 not shown 4 Note The Weight Rests 39 and the Safety Spotters 27 can be inserted from the other side of the Left and Right Uprights 3 4 for squat exercises WARNING Always place both Weight Rests 39 and both Safety Spotters 27 at the same height Make sure the locking bars are securely wrapped around the Left and Right Uprights 3 4 before setting a barbell on them 13 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 adapt and grow as you progressively increase the intensity of your exercise You can adjust the inten sity level of an individual exercise in two ways by changing the amount of weight 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 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 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 ton
18. t Upright Right Upright Crossbar Left Rear Support Right Rear Support Frame Adjustment Tube Seat Frame Front Stabilizer Front Leg Curl Post M10 x 120mm Bolt Upright Plate Upright Cover Backrest Frame Leg Lever Weight Tube Curl Pad Seat Backrest Foam Pad Pad Tube 19mm Round Inner Cap Square Bushing Safety Spotter Curl Bar Pin M10 x 60mm Carriage Bolt M10 x 65mm Bolt Curl Bar 25mm x 40mm Inner Cap M10 x 70 Bolt 57mm Square Inner Cap 25mm x 50mm Inner Cap 25mm Square Inner Cap 50mm x 100mm Inner Cap 48mm Round Inner Cap Key No Qty 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 R0706A Description Weight Rest Seat Adjustment Pin 6 x 20mm Screw Seat Carriage M10 Washer 25mm Round Inner Cap T handle M8 x 65mm Bolt Olympic Adapter M6 x 40mm Screw M8 Nylon Locknut 8 Washer Small Spring Clip Large Spring Clip M10 x 145mm Bolt 6 Washer M10 x 70mm Bolt Set Curl Knob M4 x 16mm Screw M10 Nylon Locknut M8 x 60mm Bolt M8 x 10mm Set Screw 17mm x 9mm Spacer 25mm Round Outer Cap 50mm Square Inner Cap M10 x 95mm Bolt Bushing Curl Bumper 32mm Round Inner Cap Pad Cap 64mm Square Inner Cap 50mm x 75mm Inner Cap M8 x 70mm Bolt User s Manual Exercise Guide Grease Pack Hex Key Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information
19. utable 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 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 242985 R0706A Printed in China 2006 ICON IP Inc
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