Weider WEBE1506 User's Manual
Contents
1. Model No WEBE15060 Serial No Write the serial number in the space above for reference Serial Number Decal Under Cross Brace QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or find that there are missing or damaged parts we will guarantee you complete sat isfaction through direct assis tance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained techni cians on our customer hot line will provide immediate assis tance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST PATENT PENDING USER S MANUAL TABLE OF CONTENTS CIMITED WARRANTY A a rado 2 IMPORTANT PRECAUTIONS 0 ds 3 BEFORE VOU BEGIN vrs ROIO Seo atm A eat e 4 PART IDENTIFICATION CHART 3 co s feed a LI 5 ASSEMBLY lio AVIO A am Mall ER Nee rado 6 ADJUSTING THE WEIGHT BENCH ec ec aE eeneeeee ce 12 EXERCISE GUIDELINES scot on dreg ale teeta ta 14 A O E 18 EXPLODED DRAWING 30d ae sa A ead 19 ORDERING REPLACEMENT PARTS 0 00 cc aaaea Back Cover 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 for a period of ninety 90 days from the date of pur chase This warranty extends only to the origina2. WEIDER 150 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 labeled High Pulley Lat Bar Weight Tube PART IDENTIFICATION CHART This chart is provided to help you identify the small parts used in assembly The number in parenthesis below each part refers to the key number of the part The second number refers to the quantity needed for assembly 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 C Y O 1 2 x 5 32 Spacer 34 1 1 Round Angle Cap 47 1 5 16 Washer 3 6 D E O 1 2 x 7 8 Spacer 23 2 1 Round Inner Cap 14 5 3 8 Washer 7 4 1 2 x 1 4 Spacer 11 3 08 3 8 Nylon Jam Nut 2 3 5 16 Nylon Locknut 1 16 3 4 Round Inner Cap 25 6 5 16 x 4 Bolt 5 2 CON 5 16 x 2 1 2 Carriage Bolt 4 6 MUA ay SE 5 16 x 2 1 2 Bolt 19 4 5 16 Eyebolt 13 1 3 8 x 2 Bolt 8 2 1 4 x 1 2 Screw 18 6 5 16 x 2 Bolt 6 3 i 3 8 x 2 1 4 Bolt 48 1 ASSEMBLY 1 Before beginning assembly carefully read the following information and instructions e Place all parts of the WEIDER 150 in a cleared area and remove the packing materials do not dispose of the packing materials until assembly is completed Read each assembly step b
3. e Tonina To tone your muscles you must push your muscles to a moderate percentage of their capacity Select a mod erate amount of weight and increase the number of repetitions 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 completing more sets rather than by using high amounts of weight e 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 In the pursuit of a complete and well balanced fitness program many have found that cross training is the answer We recommend that on Monday Wednesday and Friday you plan weight training workouts On Tuesday and Thursday plan 20 to 30 minutes of aero bic exercise such as cycling running or swimming Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate By combining weight training with aero bic exercise you can reshape and strengthen your body plus develop a stronger heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM We have not specified an exact length of time for each workout or a specific number of repetitions or sets for each exercise It is very important to avoid overdoing it during the first few months of your exercise program and to progress at your
4. 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 WEIDER is a trademark of ICON Health amp Fitness Inc 2 MPO RTANT PRECAUTI i BEFORE YOU BEGIN Thank you for selecting the WEIDER 150 Weight Bench The versatile WEIDER 150 Weight Bench is designed to be used with your own weight set not included to develop every major muscle group of the body Whether your goal is a shapely figure dramatic muscle size and strength or a healthier cardiovascular system the WEIDER 150 Weight Bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER 150 Weight Bench If you have additional questions please call our Customer Service Lat Tower Weight Carriage Weight Rests Adjustment Tube Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is WEBE15060 The serial number can be found on a decal attached to the
5. 1 with four 5 16 x 2 1 2 Bolts 19 four 5 16 Washers 3 and four 5 16 Nylon Locknuts 1 Do not tighten the Nylon Locknuts yet 3 Press a 1 Round Inner Cap 14 into each side of the Weight Carriage 15 Be sure that there is a 2 Square Bushing 16 in the top and bottom of the Weight Carriage Insert the 5 16 Eyebolt 13 through the hole in the Weight Carriage 15 from the direction shown Tighten a 5 16 Nylon Locknut 1 onto the Eyebolt 4 Attach the Lower Lat Tower 30 io ihe Base 40 with a 5 16 x 4 Bolt 5 two 5 16 Washers 3 and a 5 16 Nylon Locknut 1 The end of the Lower Lat Tower with the slotted hole must be on top Do not tighten the Nylon Locknut yet Insert the Connector Tube 50 into the Lower Lat Tower 30 and align the indicated holes Attach the Lower Lat Tower and Connector Tube to the Cross Brace 43 with the Connector Plate 31 a 5 16 x 2 Bolt 6 and a 5 16 Nylon Locknut 1 Do not tighten the Nylon Locknut yet 5 Slide the Weight Carriage 15 and the 2 3 8 Square Washer 51 onto the Upper Lat Tower 39 The Weight Carriage must be turned as shown Slide the Upper Lat Tower onto the Connector Tube 50 The Upper Lat Tower must be turned as shown Attach the Upper Lat Tower the Connector Tube the Cross Brace 43 and the Connector Plate 31 with a 5 16 x 2 Bolt 6 and a 5 16 Nylon Locknut 1 Tighten
6. 32 to the Bench Frame 33 with two 5 16 x 2 1 2 Carriage Bolts 4 and two 5 16 Nylon Locknuts 1 Press two 1 1 2 Square Inner Caps 21 into the Bench Frame 33 11 12 13 14 Tap a 1 1 2 Square Inner Cap 21 into the indicat ed end of the Leg Lever 28 Attach the Weight Tube 51 to the Leg Lever 28 with a 5 16 x 2 Bolt 6 and a 5 16 Nylon Locknut 1 as shown Tap a 1 Round Inner Cap 14 into the indicated end of the Weight Tube 49 Tap the 1 Round Angle Cap 47 onto the other end of the Weight Tube Slide a Weight Stop 22 onto the Weight Tube Lubricate the 3 8 x 2 1 4 Bolt 48 Attach the Leg Lever 28 to the Bench Frame 33 with the Bolt and a 3 8 Nylon Jam Nut 2 Tap 3 4 Round Inner Caps 25 into each end of the three Pad Tubes 27 Insert a Pad Tube 27 through the indicated hole in the Bench Frame 33 Insert the remaining Pad Tubes though the holes in the Leg Lever 28 Slide two Foam Pads 26 onto each Pad Tube 27 Attach the Backrest Bracket 38 to the Backrest 36 with two 1 4 x 1 2 Screws 18 Attach the Adjustment Backrest Bracket 37 to the Backrest 36 with two 1 4 x 1 2 Screws 18 Make sure that the Backrest Bracket the Adjustment Backrest Bracket and the Backrest are oriented as shown 10 15 Attach the Backrest Bracket 37 and the Adjustment Backrest Bracket 38 to the Bench Frame 33 w
7. The SERIAL NUMBER of the product see the front cover of this manual 4 The KEY NUMBER and DESCRIPTION of the desired part s see page 10 of this manual Part No 131134 RO796A Printed in Canada 1996 ICON Health amp Fitness Inc
8. all the Nylon Locknuts used in steps 1 2 4 and 5 now 6 Insert a Weight Rest 42 into each Upright 41 Align one set of holes in a Weight Rest with the holes in the Upright Insert a Lock Pin 17 through the Upright and the Weight Rest Insert a Lock Pin into the other Upright and Weight Rest Be sure that both Weight Rests are set at the same height The Lock Pins should be turned so that they cilp onto the Uprights 7 Press a 1 Round Inner Cap 14 into each end of the Adjustment Tube 46 Insert the Adjustment Tube 46 through one set of holes in the Uprights 41 Rotate the Adjustment Tube to the locked position with the end of the Adjustment Tube clipped onto the Upright 8 Loosen the 3 8 x 2 Bolt 8 and the 3 8 Nylon Jam Nut not shown Route the Cable 10 under the Cable Trap 12 and around the Pulley 9 The ball must be on the indicated side of the Cable Trap and Upper Lat Tower 39 Tighten the 3 8 x 2 Bolt and the 3 8 Nylon Jam Nut Do not over tighten the Bolt the Cable and Pulley must be able to move smoothly 9 Route the Cable 10 around the other Pulley 9 and through the opening in the Upper Lat Tower 39 Be sure that the Cable is in the groove of the Pulley and that the Cable and Pulley move smoothly Attach the end of the Cable 10 to the 5 16 Eyebolt 13 10 Press a 2 Square Outer Cap 20 onto each end of the Stabilizer 32 Attach the Stabilizer
9. efore you begin For help identifying the small parts used in assembly use the PART IDENTIFICATION CHART on the previous page Note Some small parts may have been pre attached for ship ping purposes If a part is not in the parts bag check to see if it has been pre attached e Tighten all parts as you assemble them unless instructed to do otherwise Before assembling this product be sure that you have read and understand the information in the box above Press a 2 Square Outer Cap 20 onto each side of the Base 40 Insert four 5 16 x 2 1 2 Carriage Bolts 4 up through the Base 40 Slide an Upright 41 onto one set of 5 16 x 2 1 2 Carriage Bolts 4 in the Base 40 Hand tighten a 5 16 Nylon Locknut 1 onto each Carriage Bolt Do not tighten the Nylon Locknuts yet Attach the other Upright 41 to the Base 40 in the same manner As you assemble the WEIDER 150 make sure that all parts are oriented as shown in the draw ings THE FOLLOWING TOOLS NOT INCLUDED ARE REQUIRED FOR ASSEMBLY e Two 2 adjustable wrenches SD e One 1 standard screwdriver E e One 1 rubber mallet Lubricant such as grease or petroleum jelly and soapy water will also be needed Assembly will be more convenient if you have the following tools A socket set a set of open end or closed end wrenches or a set of ratchet wrenches 2 Attach the Cross Brace 43 to both Uprights 4
10. f adjustment holes in the Uprights 41 Rotate the Adjustment Tube _to the locked position with the end of the Adjustment Tube clipped onto the Upright Lay the Backrest on the Adjustment Tube Make sure that the Adjustment Tube is firmly seated in one of the slots in the Adjustment Backrest Bracket not shown ADJUSTING THE WEIGHT RESTS To perform certain exercises the Weight Rests 42 must be adjusted To change the position of the Weight Rests remove the Lock Pins 17 and set the Weight Rests to the desired height Align one of the holes in each Weight Rest with the small hole in the Uprights 41 Insert the Lock Pins through the Uprights and the Weight Rests Rotate the Lock Pins to the locked position with the Lock Pins clipped onto the Uprights IMPORTANT For safety make sure that both Weight Rests are at the same height ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 28 be sure that there is a Weight Stop 22 onto the Weight Tube 49 Next slide the desired weights not included onto the Weight Tube WARNING Do not place more than 120 pounds on the Leg Lever 12 USING THE WEIGHT CARRIAGE AND THE HIGH PULLEY STATION See drawing A To use the high pulley station first make sure that the Cable 10 is attached to the 5 16 Eyebolt 13 Then slide the desired amount of weight not included onto the weight tube Secure the weights with the Weight Collars 24 Do not place more than 120 p
11. hieving the greatest results is to make exercise a regular and enjoyable part of your everyday life MUSCLE CHART IONnmooD gt Stemomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh pesto Mu TA TT L DVOZZEF AS Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back gt Deltoid shoulder 16 S lt CHAHNDO 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 MONDAY Date TUESDAY AEROBIC EXERCISE Date WEDNESDAY Date A A A a lee CON ee SL LU dA isa ua ili A O E ira fl a sica A A A SE A uwFreilki THURSDAY AEROBIC EXERCISE Date DE FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 17 PART LIST Model No WEBE15060 RO796A Key No Qty Description Key No Qty Description 1 16 5 16 Nylon Locknut 28 1 Leg Lever 2 3 3 8 Nylon Jam Nut 29 1 Cable Clip 3 6 5 16 Washer 30 1 Lower Lat Tower 4 6 5 16 x 2 1 2 Carriage Bolt 31 1 Connector Plate 5 2 5 16 x 4 Bolt 32 1 Stabili
12. ist of the muscles affected Refer to the muscle chart on page 13 to find the loca tions 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 also important Exhale during the exertion stage of each repetition and inhale during the return stroke never hold your breath Rest for 3 minutes after each set if you are doing a muscle building workout 1 minute after each set if you 14 are doing a toning workout and 30 seconds after each set if you are doing 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 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 very effective for increasing flexibility 15 STAYING MOTIVATED For motivation keep a record of each workout The chart on page 17 of this manual can be photocopied and used to schedule and record your workouts List the date exercises performed amount of weight and numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember the key to ac
13. ith the 5 16 x 4 Bolt 5 the two 1 2 x 7 8 Spacers 23 and a 5 16 Nylon Locknut 1 Rest the Backrest 36 on the Adjustment Tube 46 Make sure that the Adjustment Tube is firmly seated in one of the slots in the Adjustment Backrest Bracket 37 16 Attach the Seat 35 to the bracket on the Frame 33 with two 1 4 x 1 2 Screws 18 17 Make sure that all parts have been properly tightened The use of the remaining parts will be explained in ADJUSTING THE WEIGHT BENCH beginning on page 12 of this manual 11 ADJUSTING THE WEIGHT BENCH 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 See EXERCISE GUIDELINES on page 14 for important exercise information and refer to the accompanying exercise poster to see the correct form for each exercise Refer also to the exer cise information accompanying your weight set not included for additional exercises Inspect and tighten all parts each time you use the weight bench 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 ADJUSTING THE BACKREST The Backrest 36 can be set at three different posi tions the incline position a the level position b and the decline position c To change the position of the Backrest 36 move the Adjustment Tube 46 to a different set o
14. l purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product at one of its authorized service centers All products for which warranty claim is made must be received by ICON at one of its authorized service cen ters with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase All returns must be pre authorized by ICON This warranty does not extend to any product or 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 pur poses 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 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 installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental 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
15. ounds on the Weight Carriage See drawing B Attach the Lat Bar 44 to the Cable 10 with a Cable Clip 29 See drawing C IMPORTANT Always sit on the Backrest 36 when using the Lat Bar 44 The Backrest must be in the level position see ADJUSTING THE BACKREST on the previous page The user s body weight should be centered on the Backrest between the Adjustment Tube 46 and the Seat 35 Do not sit on the Seat 13 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS e Muscle Building In order to increase the size and strength of your mus cles you must push your muscles to a high percent age of their capacity You must also progressively increase the intensity of your exercise so that your muscles will continually adapt and grow Each individ ual exercise can be tailored to the proper intensity level by changing the amount of weight used or the number of repetitions or sets performed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions performed consec utively The proper amount of weight for each exercise depends upon the individual user It is up to you to gauge your limits Select the amount of weight that you think is right for you Begin with 3 sets of 8 repeti tions for each exercise that 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
16. own pace If you experience pain or dizziness at any time while exercising stop immediately and begin to cool down Find out what is wrong before continuing Remember that adequate rest and a proper diet are also important WARMING UP Begin each workout with 5 to 10 minutes of light stretching and exercise to warm up Warming up pre pares your body for exercise by increasing circulation raising your body temperature and delivering more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es Select exercises for every major muscle group with emphasis on the areas that you want to develop the most To give balance and variety to your work outs 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 In order to obtain the greatest benefits from exercising it is essential to maintain proper form Maintaining proper form means 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 poster accompanying this manual you will find photographs showing the correct form for each exercise A description of each exercise is also provided along with a l
17. zer 6 3 5 16 x 2 Bolt 33 1 Bench Frame 7 4 3 8 Washer 34 1 1 2 x 5 32 Spacer 8 2 3 8 x 2 Bolt 35 1 Seat 9 2 Pulley 36 1 Backrest 10 1 Cable 37 1 Adjustment Backrest Bracket 11 3 1 2 x 1 4 Spacer 38 1 Backrest Bracket 12 1 Cable Trap 39 1 Upper Lat Tower 13 1 5 16 Eyebolt 40 1 Base 14 5 1 Round Inner Cap 41 2 Upright 15 1 Weight Carriage 42 2 Weight Rest 16 2 2 Square Bushing 43 1 Cross Brace 17 2 Lock Pin 44 1 Lat Bar 18 6 1 4 x 1 2 Screw 45 2 Handgrip 19 4 5 16 x 2 1 2 Bolt 46 1 Adjustment Tube 20 4 2 Square Outer Cap 47 1 1 Round Angle Cap 21 3 1 1 2 Square Inner Cap 48 1 3 8 x 2 1 4 Bolt 22 1 Weight Stop 49 1 Weight Tube 23 2 1 2 x 7 8 Spacer 50 1 Connector Tube 24 2 Weight Collar 51 1 2 3 8 Square Washer 25 6 3 4 Round Inner Cap 1 User s Manual 26 6 Foam Pad 1 Exercise Poster 27 3 Pad Tube Note indicates a non illustrated part Specifications are subject to change without notice 18 RO796A EXPLODED DRAWING Model No WEBE15060 ORDERING REPLACEMENT PARTS To order replacement parts simply call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be pre pared to give the following information when calling 1 The MODEL NUMBER of the product WEBE15060 2 The NAME of the product WEIDER 150 Weight Bench 3
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