Weider WEEVBE0726 User's Manual
Contents
1. 70 Ibs on the leg lever Note The weight bench does not include a barbell or weights Always place equal amounts of weight on both ends of your barbell when using it Do not use a barbell that is longer than 1 5 m 5 ft with the weight bench When adding or removing weights always keep some weight on both ends of the bar bell and secure the barbell with the barbell hooks 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 posi tion or a level position make sure that the support rod is inserted completely through the uprights and turned to the locked posi tion If you feel pain or dizziness while exercising stop immediately and cool down The warning decals shown on page 4 have been placed on the weight bench in the loca tions shown If a decal is missing or illegible call the telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Thank you for select2. help identifying small parts see the PART IDENTIFICATION CHART on page 5 Tighten all parts as you assemble them unless instructed to do otherwise As you assemble the weight bench make sure all parts are oriented as shown in the drawings Before assembling the weight bench make sure that you have read and understand the information in the box above Attach the Crossbar 3 to the two Uprights 1 with four M8 x 53mm Bolts 14 four M8 Washers 12 and four M8 Nylon Locknuts 13 Do not tighten the Nylon Locknuts yet 2 Orient the Stabilizer 31 so the recessed holes are facing the floor Attach the Stabilizer to the Front Leg 8 with two M8 x 43mm Carriage Bolts 29 and two M8 Nylon Locknuts 13 Do not tighten the Nylon 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 In addition to the included hex key J and grease packets the following tools not included may be required for assembly Two adjustable spanners I ES N One rubber mallet One standard screwdriver One Phillips screwdriver Assembly will be more convenient if you have a socket set a set of open end or closed end span ners or a set of ratchet spanners Recessed Holes 29 3 Attach the Front Leg 8 to the Frame 2 with two M8 x 43mm Carriage Bolts 29 two M8 Washers
3. positions To use the Backrest in a declined position remove the Support Rod 7 and lay the Backrest on the Crossbar 3 To use the Backrest 6 in a level position or an inclined position insert the Support Rod 7 through a set of holes in the Uprights 1 Rotate the Support Rod to the locked position so the locking pin is wrapped around the Upright Then rest the Backrest on the Support Rod ATTACHING WEIGHTS To use the Leg Lever 4 slide the desired weights onto the weight tube on the Leg Lever If the weights have large center holes slide the Weight Adapter 34 onto the weight tube Always secure weights with a Weight Clip 37 A WARNING po not place more than 32 kg 70 Ibs on the Leg Lever When using the Leg Lever 4 place a barbell with the same amount of weight on the weight rests to balance the bench 10 Locking Pin USING THE BARBELL HOOKS To change weights while your barbell is on the Uprights 1 secure the barbell by rotating the Barbell Hooks 32 33 over the barbell This will reduce the possibility of the barbell tipping while you are chang ing weights STORING THE WEIGHT BENCH Before storing the weight bench remove any weights from the Leg Lever 4 To store the weight bench first remove the Adjustment Knob 23 from the indicated bracket Next lift the Front Leg 8 as far as it will go Then tighten the Adjustment Knob into the bracke
4. to use and follow all warnings and instructions Do not allow children on or around machine e Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed 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 on page 14 Important Some parts may have been pre assembled for shipping purposes If you cannot find a part in the parts bags check to see if it has been pre assembled 5 Teka M6 x 16mm i Screw 21 M6 Washer 20 8 Zinc Nylon 21 Locknut 36 A q M6 x 38mm Screw 22 poe M8 Nylon Washer 12 Locknut 13 M8 x 43mm O Carriage Bolt 29 M10 Nylon M8 Zinc Locknut 25 M8 x 53mm Bolt 14 Washer 35 LaL M10 x 55mm Bolt 30 M10 Washer 26 j M10 x 52mm Bolt Set 24 M10 x 137mm Bolt 28 ASSEMBLY Make Assembly Easier This manual is designed to ensure that the weight bench can be assembled successfully by anyone Most people find that by setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the following information and instructions Assembly requires two persons For
5. 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 Plan weight training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as cycling or swimming on Tuesday and Thursday 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 It is important to avoid overdo ing it during the first few months of your exercise pro gram You should progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time while exercising stop immedi 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
6. 12 and two M8 Nylon Locknuts 13 Do not tighten the Nylon Locknuts yet 4 Apply some of the included grease to an M10 x 55mm Bolt 30 Attach the Frame 2 to the upper set of holes in the bracket on the Crossbar 3 with the Bolt and an M10 Nylon Locknut 25 Do not overtighten the Nylon Locknut the Frame must pivot easily Tighten the Adjustment Knob 23 into the bracket on the Crossbar 3 and the Frame 2 5 Apply grease to the barrel of an M10 x 52mm Bolt Set 24 Attach the Leg Lever 4 to the bracket on the Front Leg 8 with the Bolt Set Make sure that the barrel of the Bolt Set is inserted through both sides of the bracket on the Front Leg 6 Insert the two Pad Tubes 10 into the Leg Lever 4 Slide two Foam Pads 18 onto each Pad Tube 25 7 Attach the two Backrest Tubes 5 to the Backrest 6 with four M6 x 38mm Screws 22 and four M6 Washers 20 Do not tighten the Screws yet 8 Insert the Support Rod 7 through a set of holes in the Uprights 1 Make sure that the locking pin is on the side shown Rotate the Support Rod to the locked position with the locking pin wrapped around the left Upright Apply grease to an M10 x 137mm Bolt 28 Attach the Backrest Tubes 5 to the welded tube on the Frame 2 with the Bolt two M10 Washers 26 and an M10 Nylon Locknut 25 Do not overtighten the Nylon Locknut the Backrest Tubes must pivot ea
7. WEIDER Serial No 0290 USER S MANUAL Write the serial number in the space above for future reference Serial Number Decal 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 Industrial Estate Revie Road Beeston Leeds 151 8JG UK csuk iconeurope com A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference Visit our website at Q www iconeurope com WEIDER 215 TABLE OF CONTENTS IMPORTANT PRECAUTIONS ac cece cea eb ne ee RR XR OUR og e e Ciau ee eee ee es 3 BEFORE YOU BEGIN ree se xian awe Re a S Ra Qe ac Ad OR BRA ctn dee RR UR 4 PART IDENTIFICATION CHART sssese m mme 5 ASSEMBLY DR aa tee teens ME i De p e I STU d 6 ADJUSTMENTS e gy ce Ee rk eov e Race d rd o cy a rene OD Ce eae cate 10 EXERCISE GUIDELINES i zA oni e Roa ace rn theta bx n Rub ca Rn cR WDR UR A Bun 12 DU UEIMPRP TM 14 EXPLODED DRAWING ppe iper treten rp tede OR Pave RU RC dele aes 15 ORDERING REPLACEMENT PARTS 0 0 0 e Back Cover WEIDER is a registere
8. d trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 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 a com mercial 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 the age of 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 user weight of 136 kg 300 Ibs and a maximum total weight of 186 kg 410 Ibs Do not place more than 95 kg 210 Ibs 10 11 12 13 14 15 16 including a barbell and weights on the weight rests Do not place more than 32 kg
9. ing the WEIDER 215 weight bench The versatile WEIDER 215 weight bench is designed to be used with your own weight set not included to develop the major muscle groups of the body Whether your goal is a shapely figure dramatic muscle size and strength or a healthier cardiovascular system the WEIDER 215 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 ASSEMBLED DIMENSIONS Height 114 cm 45 in Width 74 cm 29 in Depth 152 cm 60 in reading this manual please call the telephone number on the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number is WEE VBE0726 0 The serial number can be found on a decal attached to the weight bench see the front cover of this manual Before reading further please look at the drawing below and familiarize yourself with the parts that are labelled Weight Rest Upright Weight Tube AWARNING User Weight Max 300 LBS Weight Crutch Max 210 LBS Leg Developer Max 70 LBS Weight Carriage Max 130 LBS Chest Fly Per Arm Max 50 LBS Product may not offer all listed exercises Barbell Hook Backrest Adjustment Knob Support Rod AWARNING Misuse of this machine may result in serious injury Read user s manual prior
10. minus 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 G H K M N R S T U V W X PART LIST Model WEEVBEO726 0 RO806A Key No Qty Description Key No Qty Description 1 2 Upright 23 1 Adjustment Knob 2 1 Frame 24 1 M10 x 52mm Bolt Set 3 1 Crossbar 25 2 M10 Nylon Locknut 4 1 Leg Lever 26 2 M10 Washer 5 2 Backrest Tube 27 4 25mm Square Inner Cap 6 1 Backrest 28 1 M10 x 137mm Bolt 7 1 Support Rod 29 4 M8 x 43mm Carriage Bolt 8 1 Front Leg 30 1 M10 x 55mm Bolt 9 2 22mm Round Inner Cap 31 1 Stabilizer 10 2 Pad Tube 32 1 Right Barbell Hook 11 1 Seat 33 1 Left Barbell Hook 12 6 Washer 34 1 Weight Adapter 13 8 M8 Nylon Locknut 35 2 Zinc Washer 14 4 M8 x 53mm Bolt 36 2 M8 Zinc Nylon Locknut 15 1 25mm Round Angled Cap 37 1 Weight Clip 16 4 38mm Square Inner Cap 38 4 19mm Round Inner Cap 17 4 30mm x 1 5mm Square Inner Cap 39 1 30mm x 2mm Square Inner Cap 18 4 Foam Pad User s Manual 19 1 25mm Round Inner Cap Exercise Guide 20 4 M6 Washer Grease Packet 21 4 M6 x 16mm Screw Hex Key 22 4 M6 x 38mm Screw Note indicates a non illustrated part Specifications are subject to change without n
11. otice See the back cover of this manual for information about ordering replacement parts 14 EXPLODED DRAWING Model WEEVBEO726 0 15 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 provide the following information the MODEL NUMBER of the product WEEVBE0726 0 the NAME of the product WEIDER 215 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 pages 14 and 15 Part No 242009 RO806A Printed in China 2006 ICON Inc
12. reath 12 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 equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move slowly as you stretch and do not bounce Ease into each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the 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 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 Abdo
13. sily See steps 1 3 Tighten the M8 Nylon Locknuts 13 used in these steps See step 7 Tighten the four M6 x 38mm Screws 22 Welded Tube 9 Attach the Seat 11 to the brackets on the Frame 2 with four M6 x 16mm Screws 21 10 Attach the Right Barbell Hook 32 to the right 11 Upright 1 with an M8 Zinc Washer 35 and an Zinc Nylon Locknut 36 Do not overtighten the Nylon Locknut the Barbell Hook must pivot easily Attach the Left Barbell Hook 33 to the left Upright 1 with an M8 Zinc Washer 35 and an Zinc Nylon Locknut 36 Do not overtighten the Nylon Locknut the Barbell Hook must pivot freely 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 page 10 ADJUSTMENTS The weight bench is designed to be used with your own weight set not included The steps below explain how the weight bench can be adjusted Refer to the accompanying exercise guide to see the correct form for several exercises Make sure that all parts are properly tightened each time the weight bench is used Replace any worn parts immedi ately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ADJUSTING THE BACKREST The Backrest 6 can be used in a declined position a level position or any of three inclined
14. t The Adjustment Knob will prevent the weight bench from unfolding Bracket 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 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 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 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
15. 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 several exercises and a list of the muscles affected Refer to the muscle chart on page 13 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 b
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