Weider WEBE0938 User's Manual
Contents
1. M8 Washer 16 M10 x 50mm Bolt 47 M8 x 43mm Bolt 39 o M8 x 42mm Carriage Bolt 37 M6 x 16mm Screw 29 M10 Washer 34 M6 x 38mm Screw 30 ASSEMBLY Make Things Easier for Yourself Everything 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 e Assembly requires two people 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 Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed 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 Orient the Stabilizer 13 so that the indented holes are facing the floor Attach the Front Le2. Lat Bar M8 Washer M8 Locknut M8 x 55mm Bolt Cable 25mm Round Angled Cap 38mm Square Inner Cap 30mm Square Inner Cap Foam Pad 25mm Round Inner Cap Pulley M6 Washer Curl Post Lat Handgrip Key No Qty 29 30 31 LMUNANHAHNHANANMNNANANH AHHH HA KO RO608A Description M6 x 16mm Screw M6 x 38mm Screw Curl Knob M10 x 68mm Bolt M10 Locknut M10 Washer 25mm Square Inner Cap M10 x 137mm Bolt M8 x 42mm Carriage Bolt 15 pound Weight M8 x 43mm Bolt Outer Bar Roll Pin Large Weight Collar Inner Bar 10 Ib Weight Curl Pad Lat Tower Bushing M10 x 50mm Bolt M10 x 19mm Bolt 10mm Large Spacer Cable Clip Small Weight Collar Weight Spacer User s Manual Exercise Guide Grease Packet 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 sears moneL no 831 15891 0 KMART MODEL NO WEBE0938 0 RO608A 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 e the key number and description of the replacement part s see the PART LIST and
3. pii ga a akata i a eee die a Re aie Ae are a cata a ee ea ak de eal eat 12 PART LIST erectae dteist ae nda eras cmd nee cote ened edd a a Poon weer ect doe ete 14 EXPLODED DRAWING peate netam ra sa itia en Pa aigon ded Sy a ee ee Ae eg wee anes ale we 15 ORDERING REPLACEMENT PARTS 0 0 00 c cece eee wie Back Cover LIMITED WARRANTY ae ranira ay og arai aida at AEA aE AiE atch etn css cited CESA EE mass d KAREAGA ale nasi a wen lavariaee cost EAA 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 G U Weight Max 300 LBS the telephone number on the front cover of Weihe eroien Max MULES this manual and request a free replacement ied Developer Max 50 LBS el arriage Max decal Apply the decal in the location shown Chest Fly Per Arm Max 30 LBS Note The decal s may not be shown at actual Product may not offer all listed exercises size Keep hands and fingers clear of this area AWARNING e Misuse of this machine may result in serious injury e Read user s manual prior to use and follow all warnings 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 IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read all important precautions and instructio
4. 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 models 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 th
5. the exercises performed the resistance used and the numbers of sets and repetitions com pleted 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 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 Hamstring back of leg Gastrocnemius back of calf A B C D E F G H l J K L M N O P Q R S J U V W X 13 PART LIST sears mob no 831 15891 0 KMART MODEL NO WEBE0938 0 Key No Qty 1 2 2 1 3 1 4 1 5 2 6 1 7 1 8 1 9 6 10 2 11 1 12 1 13 1 14 1 15 1 16 10 17 11 18 7 19 1 20 1 21 4 22 6 23 4 24 7 25 1 26 4 27 1 28 2 Description Upright Frame Crossbar Leg Lever Backrest Tube Backrest Backrest Support Front Leg 19mm Round Inner Cap Long Pad Tube Seat Weight Carriage Stabilizer Lat Tower
6. NG 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 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 par
7. WeEIDERPRO Sears Model No 831 15891 0 Kmart Model No WEBE0938 0 Serial No Write the serial number in the USER S MAN UAL space above for future reference Number Decal QUESTIONS As a manufacturer we are com mitted 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 SEARS CUSTOMERS 1 800 4 MY HOME 1 800 469 4663 KMART CUSTOMERS 1 877 992 5999 Mon Fri 6 a m 6 p m MT Sat 8 a m 4 p m MT A 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 0 0 0 c ec teens 2 IMPORTANT PRECAUTIONS wie cece tree bere a ee ee ee ee ee ee ee ee ee 3 BEFORE YOU BEGIN nosies asop anaip elas iia san head need O alo egg ae ape Dae atin ev aya i A E G EO E R aaa win at boned 4 PART IDENTIFICATION CHART 0 0 0 c cect ene eee eee 5 PASSE MBE orreina suspect tt me song aes e ig ie Soh E cnee ND A ese ak etches A E gran 6 ADJUSTMENT 2 vec cc cee trees obi re eee ee besos eee eee ev Ge cee Pa oP eee coe 10 EXERGISE GUIDELINES
8. e Weight Carriage and the lat bar rest see step 11 on the Lat Tower are on opposite sides of the Lat Tower Attach the Cable 19 to the M10 x 19mm Bolt 48 with an M10 Locknut 33 Insert the Inner Bar 43 into the Outer Bar 40 and align the indicated holes Using a hammer tap the two Roll Pins 41 into the holes until they are flush with the Outer Bar Make sure that all parts are properly tightened before the weight bench is used Note Some hardware may be left over after assembly is com pleted 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 weight 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 p
9. e 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 268664 RO608A Printed in China 2008 ICON IP Inc
10. er 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 da 8 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 Screws 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 Attach the Seat 11 to the Frame 2 with four M6 x 16mm Screws 29 Locking Pin 10 11 12 13 14 Attach the Curl Pad 45 to the Curl Post 27 with two M6 x 16mm Screws 29 Route the Cable 19 through the Lat Tower 14 and over the Pulley 25 Make sure that the Cable is under the lat bar rest Attach the Pulley inside the Lat Tower with an M10 x 50mm Bolt 47 two M10 Washers 34 two 10mm Large Spacers 49 and an M10 Locknut 33 Insert an M10 x 19mm Bolt 48 into the bracket on the Weight Carriage 12 Slide the Weight Carriage 12 onto the Lat Tower 14 Make sure that the bracket on th
11. er Cap 22 from the Front Leg 8 Insert the Curl Post 27 into the Front Leg and align an adjustment hole in the Curl Post with the adjustment hole in the Front Leg Secure the Curl Post with the Curl Knob 31 The Lat Tower 14 can be attached in the same way Note When the Curl Pad 45 or the Lat Tower 14 are not being used store them away from the weight bench and insert the 30mm Square Inner Cap 22 into the Front Leg 8 ATTACHING THE LAT BAR Attach the Lat Bar 15 to the Cable 19 with a Cable Clip 50 Remove the Lat Bar when performing an exercise that does not require it 11 Barbell Adjustment Hole 4 1 1 1 1 i aI tg 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 progressively increase the intensity of your exercise You can adjust the intensity level of an individual exer cise in two ways e 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 rig
12. g 8 to the Stabilizer with two M8 x 42mm Carriage Bolts 37 and two M8 Locknuts 17 do not tighten the Locknuts yet For help identifying small parts use the PART IDENTIFICATION CHART on page 5 As you assemble the weight bench make sure all parts are oriented as shown in the drawings Tighten all parts as you assemble them unless instructed to do otherwise The included grease and the following tools not included may be required for assembly ay Two adjustable wrenches One hammer One standard screwdriver One Phillips screwdriver a 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 Warning Decals 8 17 X T A a SSC indents aL 3 Attach the Front Leg 8 to the Frame 2 with two M8 x 43mm Bolts 39 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 M8 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 32 Grease 6 Insert a Long Pad Tube 10 into a hole in the Leg Lev
13. 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 6 ft 183 cm Width 5 ft 152 cm Depth 6 ft 183 cm Weight 200 Ibs 91 kg Lat Bar Lat Tower 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 review the drawing below and familiarize yourself with the labeled parts Weight Rest Barbell Backrest Support Backrest Leg Lever Weight Tube Upright Adjustment 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 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 O M6 Washer 26 M8 x 55mm Bolt 18 O M10 Locknut 33 M10 x 19mm Bolt 48 O M10 x 63mm Bolt 32 M8 Locknut 17
14. ht 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 bal anced program follows e Plan strength training workouts on Monday Wednesday and Friday e 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 develop your heart and lungs PERSONALIZI
15. ns 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 1 10 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 The weight bench is designed to support a maximum user weight of 300 Ibs 136 kg 11 12 13 14 15 16 17 and a maximum total weight of 410 Ibs 186 kg Do not place more
16. osition with the locking pin wrapped around the left Upright Rest the Backrest on the Backrest Support ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE OR THE LEG LEVER To use the Weight Carriage 12 first slide the Weight Spacers 52 onto the Weight Carriage as shown Next slide the desired Weights 38 44 onto the Weight Carriage Then slide the two Small Weight Collars 51 against the Weights and fully tighten the Small Weight Collars To use the Leg Lever 4 slide the desired Weights 38 44 onto the weight tube on the Leg Lever A WARNING bo not place more than 110 Ibs 50 kg on the Weight Carriage 12 Always secure the Weights 38 44 on the Weight Carriage with the Small Weight Collars 51 Do not place more than 50 Ibs 23 kg on the Leg Lever 4 When using the Leg Lever place a barbell with the same amount of weight on the weight rests to balance the bench 10 ATTACHING WEIGHTS TO THE BARBELL Slide an equal amount of Weight 38 44 onto each end of the barbell Then slide the two Large Weight Collars 42 against the Weights and fully tighten the Large Weight Collars AWARNING Do not place more than 100 Ibs 45 kg on the barbell Always secure the Weights 38 44 on the barbell with the Large Weight Collars 42 ATTACHING THE CURL PAD OR THE LAT TOWER For some exercises the Curl Pad 45 must be attached to the weight bench Remove the 30mm Square Inn
17. than 110 Ibs 50 kg including a barbell and weights on the weight rests Do not place more than 110 Ibs 50 kg on the weight carriage Do not place more than 50 Ibs 23 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 the 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 you are 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 turned to the locked position Always remove the curl post and the lat tower from the front leg before using the leg lever 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 PRO 290 W weight bench The versatile 290 W weight bench is designed to develop every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or develop a healthier cardiovascular system the weight bench will
18. ts 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 muscles 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 e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning work out e 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 Write the date
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