Weider WEEVBE9909 User's Manual
Contents
1. Exercise Reps Exercise Aerobic Date Exercise Time Distance Speed A NL Strength Date Exercise e Reps Exercise Aerobic i e r l tllIIIIilT UU llUVLlEl Li 17 PART LIST Model No WEEVBE9909 0 Key No Qty OOAONDARWDY MAAR RAAADAWARAODORARADMDANNAAANAA AD Description Upright Frame Crossbar Leg Lever Backrest Tube Backrest Backrest Support Front Leg 22mm Round Inner Cap Long Pad Tube Seat M8 Washer M8 Locknut M8 x 53mm Bolt 25mm Round Angled Cap 38mm Square Inner Cap 30mm Square Inner Cap Large Foam Pad 25mm Round Inner Cap M6 Washer M6 x 16mm Screw M6 x 38mm Screw Lock Knob M10 x 52mm Bolt Set M10 Locknut M10 Washer 25mm Square Inner Cap M10 x 137mm Bolt M8 x 43mm Carriage Bolt Key No Qty 30 31 32 33 34 INN NAZ 22NNNNN 222BA0NNO0 m2u RO709A Description M10 x 55mm Bolt Base Right Barbell Hook Left Barbell Hook Weight Adapter M8 Zinc Washer M8 Zinc Locknut Weight Clip 19mm Round Inner Cap 30mm x 2mm Square Inner Cap Left Fly Arm Right Fly Arm Lock Pin Small Foam Pad Short Pad Tube Bumper Bumper Cover Wing Knob Curl Pad Curl Post Bushing M10 x 125mm Bolt Curl Knob 19mm x 1mm Round Inner Cap M8 x 38mm Carriage Bolt User s Manual Exercise Guide Grease Packet Assembly Tool Note Specifications are subject to ch2. Lock Pin Curl Knob 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 IMPORTANT If you cannot find a part in the hardware kit check to see if it has been preassembled O M6 x 16mm Screw 21 M8 Zinc M6 Washer 20 Locknut 36 O O M6 x 38mm Screw 22 M8 Locknut M8 Washer 12 13 M8 x 38mm O O Carriage Bolt 54 M10 Locknut M8 Zinc 25 M8 x 43mm Washer 35 Carriage Bolt 29 O M8 x 53mm Bolt 14 M10 Washer 26 M10 x 55mm Bolt 30 M10 x 52mm Bolt Set 24 M10 x 125mm Bolt 51 M10 x 137mm Bolt 28 To make assembly easier carefully read the fol lowing information and instructions Assembly requires two persons Because of its weight and size the weight bench should be assembled in the location where it will be used Make sure that there is enough clear ance to walk around the weight bench as you assemble it Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed For help identifying s
3. into the Frame 2 See the inset drawing Insert the Lock Pin 42 into the lower set of holes in the bracket on the Crossbar 3 Recessed Holes 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 M10 x 52mm Bolt Set 24 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 Long Pad Tubes 10 into the Leg Lever 4 Slide two Large Foam Pads 18 onto each Long Pad Tube 10 Press a 19mm Round Inner Cap 38 into each Large Foam Pad 18 7 Orient the Backrest 6 and the two Backrest Tubes 5 as shown Attach the 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 Backrest Support 7 into a set of holes in the Uprights 1 See the inset draw ing Rotate the Backrest Support to the locked position with the locking pin wrapped around the 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 M10 x 137mm Bolt 28 two M10 Washers 26 and an M10 Locknut 25 Do not overtighten the Locknut the Backrest Tubes must pivot easily See steps 1 3 Tighten the M8 Locknuts 13 used in these steps See step 7 Tighten the four M6 x 38mm Screws 2
4. on page 13 12 ADJUSTMENT 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 immediately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents to clean the weight bench ADJUSTING THE BACKREST The Backrest 6 can be used in a declined posi tion a level position or any of three inclined posi tions To use the Backrest 6 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 Then rest the Backrest on the Backrest Support USING THE LEG LEVER To use the Leg Lever 4 slide the desired weights not included onto the weight tube on the Leg Lever If the weights have large center holes first slide the Weight Adapter 34 onto the weight tube Secure the weights with a Weight Clip 37 AWARNING Do not place more than 70 Ibs 32 kg on the Leg Lever 4 When using the Leg Lever place a bar b
5. the weight rests to balance the bench When using the backrest in an inclined posi tion or a level position make sure that the backrest support is inserted completely through the uprights and turned to the locked position If you feel pain or dizziness while exercising stop immediately and cool down BEFORE YOU BEGIN Thank you for selecting the new WEIDER 195 TC weight bench The weight bench offers a selection of exercises designed to develop the major muscle groups of the upper 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 ASSEMBLED DIMENSIONS Height 3 ft 9 in 114 cm Width 4 ft 2 in 127 cm Depth 5 ft 152 cm Upright Seat Curl Pad Leg Lever Weight Tube reading this manual please see 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 and the location of the serial number decal are shown on the front cover of this manual Before reading further please look at the drawing below and familiarize yourself with the parts that are labeled Weight Rest Barbell Hook Backrest Backrest Support Fly Arm Weight Tube Lock Knob
6. 2 Attach the Seat 11 to the brackets on the Frame 2 with four M6 x 16mm Screws 21 Grease 10 Attach the Left Barbell Hook 33 to the left 11 Upright 1 with an M8 Zinc Locknut 36 and an M8 Zinc Washer 35 Do not overtighten the Zinc Locknut the Barbell Hook must pivot freely Attach the Right Barbell Hook 32 to the right Upright 1 in the same way Attach a Bumper 45 to the left Upright 1 with a Wing Knob 47 Press a Bumper Cover 46 onto the Bumper Repeat this step for the other side of the weight bench 10 12 Identify the Left Fly Arm 40 which has a pivot tube on the indicated side Attach the Left Fly Arm 40 to the left Upright 1 with an M10 x 125mm Bolt 51 an M10 Washer 26 and an M10 Locknut 25 Repeat this step for the other side of the weight bench 13 Insert a Short Pad Tube 44 into the Left Fly Arm 40 Slide a Small Foam Pad 43 onto the Short Pad Tube and press a 19mm x 1mm Round Inner Cap 53 into the Short Pad Tube Repeat this step for the other side of the weight bench 11 14 Attach the Curl Pad 48 to the Curl Post 49 with two M6 x 16mm Screws 21 15 Make sure that all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in ADJUSTMENT starting
7. WEIDER 195 TC Model No WEEVBE9909 0 Serial No Write the serial number in the USER S MAN UAL space above for reference Serial Number Decal QUESTIONS If you have questions or if there are missing parts please contact us Call 08457 089 009 From Ireland 00 44 53 9236102 Website www iconsupport eu E mail csuk iconeurope com Write ICON Health amp Fitness Ltd c o HI Group PLC Express Way Whitwood West Yorkshire WF10 5QJ UK A CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference www iconeurope com TABLE OF CONTENTS WARNING DECAL PLACEMENT e sicacionansc nace amines one Ore had ee E e na mates ei 2 IMPORTANT PRECAUTIONS ass tirador E a E a a a Gee ead edad E 3 BEFORE YOU BEGIN vota eae E A a AA Aaa 4 PART IDENTIFICATION CHART coco 5 ASSEMBLY anta padron ia die a 6 ADJUSTMENT ici RR LOR IR Rees ee 13 EXERCISE GUIDELINES visto ii a i Ped a hae cn a 16 PART LIST seco rn Dr ERE RR e E ERE n 18 EXPLODED DRAWING sae iii ere pene 19 ORDERING REPLACEMENT PARTS Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible see the front cover of this manual and request a free replacement decal Apply the decal in the location shown Note The decal s may not be shown at actual size AWARNING User Weight Max 300 LBS Weigh
8. ange without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated 18 EXPLODED DRAWING Model No WEEVBE9909 0 nrozosa 9 36 Li i A ed i hy 44 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 the 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 Part No 279546 RO709A Printed in China 2009 ICON IP Inc
9. ell with the same amount of weight on the weight rests to balance the weight bench 13 USING THE BARBELL HOOKS To add or remove weights not included while your barbell not included is on the Uprights 1 secure the barbell by rotating the Right and Left Barbell Hooks 82 33 over the barbell This will reduce the chances that the barbell will tip while you are chang ing weights A WARNING bo not place more than 210 Ibs 95 kg on the weight rests USING THE CURL PAD To use the Curl Pad 48 first remove the 30mm x 2mm Square Inner Cap 39 from the Front Leg 8 Then insert the Curl Post 49 into the Front Leg 8 and attach the Curl Post with the Curl Knob 52 Make sure the Curl Knob passes through one of the holes in the Curl Post Note When you are not using the Curl Pad 48 remove the Curl Post 49 and reinsert the 30mm x 2mm Square Inner Cap 39 into the Front Leg 8 14 USING THE FLY ARMS To use the Right and Left Fly Arms 40 41 slide the desired weights not included onto the weight tubes on the Fly Arms If the weights have large center holes first slide a Weight Adapter 34 onto each weight tube Secure the weights with Weight Clips 37 A WARNING Do not place more than 50 Ibs 23 kg on each Fly Arm 40 41 STORING THE WEIGHT BENCH Before storing the weight bench remove any weights from the Leg Leve
10. 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 protect 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 regu larly 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 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 510 Ibs 231 kg Do not place more than 210 Ibs 95 kg including a barbell and weights on the weight rests Do not place more than 70 Ibs 32 kg on the leg lever Do not place more than 50 Ibs 23 kg on each fly arm 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 5 ft 1 5 m 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
11. mall parts use the PART IDENTIFICATION CHART on page 5 Before beginning assembly make sure that you understand the information in the box above Attach the Crossbar 3 to one of the Uprights 1 with two M8 x 53mm Bolts 14 two M8 Washers 12 and two M8 Locknuts 13 Do not tighten the Locknuts yet Attach the Crossbar 3 to the other Upright 1 in the same way ASSEMBLY The following tools not included may be required for assembly two adjustable wrenches one rubber mallet one standard screwdriver E one Phillips screwdriver e 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 2 Orient the Base 31 so that the recessed holes are facing the floor Attach the Base 31 to the Front Leg 8 with two M8 x 38mm Carriage Bolts 54 and two M8 Locknuts 13 Do not tighten the Locknuts yet 3 Attach the Front Leg 8 to the Frame 2 with two M8 x 43mm Carriage Bolts 29 two M8 Washers 12 and two M8 Locknuts 13 Do not tighten the 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 M10 x 55mm Bolt 30 and an M10 Locknut 25 Do not overtighten the Locknut the Frame must pivot easily Tighten the Lock Knob 23 into the bracket on the Crossbar 3 and
12. r 4 To store the weight bench first remove the Lock Knob 23 and the Lock Pin 42 from the bracket on the Crossbar 3 Next raise the Frame 2 and the Front Leg 8 to the position shown Then insert the Lock Pin 42 into the side of the bracket on the Crossbar 3 and insert the Lock Knob 23 into the top of the bracket The Lock Pin will prevent the weight bench from unfolding 15 EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS Note A repetition is one complete cycle of an exer cise such as one sit up A set is a series of repeti tions Muscle Building Work your muscles near their max imum capacity and progressively increase the intensity of your exercise Adjust the intensity level of an individ ual exercise as follows Change the amount of resistance used Change the number of repetitions or sets performed Use your own judgment to determine 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 Tone your muscles by working them to a moderate percentage of their capacity Select a mod erate amount of resistance and increase the number of repetitions in each set Complete as many sets of 15 to 20 repetitions as possible
13. t 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 Keep hands and l i AWA R N N G fingers clear of E Misuse of this machine may result in serious injury i A b Read user s manual prior to use and follow all warnings this area 9 L and instructions e 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 WEIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARNING 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 responsibility for personal injury or property damage sustained by or through the use of this product Ue Before beginning any exercise program consult your physician This is especially important for persons over age 35 or per sons with pre existing health problems 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
14. th 5 to 10 minutes of stretching Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FORM Move through the full range of motion for each exer cise and move only the appropriate parts of the body Perform the repetitions in each set smoothly and with out pausing The exertion stage of each repetition should last about half as long as the return stage Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath Rest for a short period of time after each set Muscle Building Rest for three minutes after each set Toning Rest for one minute after each set Weight Loss Rest for 30 seconds after each set 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 once a month To achieve good results make exercise a regular and enjoyable part of your life 16 EXERCISE LOG Make copies of this page and use the copies to schedule and record your strength and aerobic workouts Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life Strength Date _ Exercise A Reps Exercise Aerobic Date Exercise Time Distance Speed ee o LL Strength Date
15. without discomfort Rest for 1 minute after each set Work your muscles by completing 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 Combine strength training and aero bic exercise by following this type of program Strength workouts on Monday Wednesday and Friday 20 to 30 minutes of aerobic exercise on Tuesday and Thursday One full day of rest each week to give your body time to regenerate WORKOUT GUIDELINES Familiarize yourself with the equipment and learn the proper form for each exercise Use your own judgment to determine the appropriate length of time for each workout and the numbers of repetitions and sets to complete Progress at your own pace and be sensitive to your body s signals Follow each strength workout with at least one day of rest Warming Up Start with 5 to 10 minutes of stretching and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Working Out Include 6 to 10 different exercises in each workout Select exercises for every major muscle group emphasizing areas that you want to develop To give balance and variety to your workouts vary the exercises from workout to workout Cooling Down Finish wi
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