Weider WECCBE0450 User's Manual
Contents
1. Support Tube Backrest Uprights Large Threaded Knob Curl Pad Leg Lever Weight Tube Part Identification Chart R0402A ft BS M10 x 130mm Bolt 9 O FSI O M10 x 70mm Bolt 26 COH N M8 x 60mm Bolt 37 2 M8 x 55mm Bolt 27 2 H mu M8 x 51mm Bolt 39 1 D M10 Washer 22 4 M8 x 40mm Screw 25 8 OH O EM M8 Nylon Locknut 33 7 M8 x 16mm Screw 23 3 gam QE M6 x 16mm Screw 42 M10 Nylon Locknut 21 6 11mm x 10 5mm Spacer 38 2 Assembly Before beginning assembly carefully read the following information and instructions Make Things Easier for Yourself Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by anyone However it is important to recognize that the weight bench has many small parts and that the assembly process will take time Most people find that by setting aside plenty of time and by deciding to make the task enjoyable assembly will go smoothly e Assembly requires two people e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Tighten all parts as you assemble them unless instructed to do otherwise Before assembling this product make sure you have read and understand the information in the box above Attach the Crossbar2. H A 5 10 What other type of exercise equipment do you own 4 Less than 3 times Id 3 times or more T Bicycle U Exercise Cycle l Treadmill d 1 5 Have you ever purchased an ICON product before L Home Gym LI Weight Bench LI Stepper I H O Yes CH No LI Cardio Glide LJ Other l 6 Where did you first see or hear about ICON products 11 Which type of magazines do you read regularly i d I T Magazine O Friend relative JI Sports UI Fitness LI Motoring I T Newspaper Ad DJ Store LU Business L Computer U General H 1 Other I i 12 Do you wish to be sent further bulletins about ICON products I I 7 What was the primary reason for purchasing this ICON product LJ Yes LJ No I 1 Store Employee LJ Television Ads 4 Colour H I J Electronic Features 1 Magazine Ads L Price THANK YOU FOR YOUR TIME 1 l L Product Design LI Product Innovation l T Other Features 2000 ICON of Canada Inc Printed in Canada I I Lee ee ee ee AA ASA AA AA AA AA AA E ee eee 4 Part No 166649 RO803A Printed in China 2003 ICON Health amp Fitness Inc
3. 3 to the Right Upright 1 with two M10 x 70mm Bolts 26 a Support Plate 40 and two M10 Nylon Locknuts 21 Make sure that the Left Upright is turned as shown Do not tighten the Nylon Locknuts yet Attach the Crossbar 3 to the Left Upright 16 in the same manner Attach the Front Leg 8 to the Frame 2 with three M8 x 16mm Screws 23 and three M8 Washers 20 Do not tighten the Screws yet e For help identifying the small parts use the PART IDENTIFICATION CHART on page 5 e As you assemble the weight bench make sure all parts are oriented as shown in the drawings The following tools not included are required for assembly e Two 2 adjustable wrenches One 1 standard screwdriver wi GP One 1 rubber mallet One 1 phillips screwdriver gt Lubricant such as grease or petroleum jelly plus soapy water 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 3 Attach the Frame 2 to the Crossbar 3 with two M8 x 55mm Bolts 27 and two M8 Nylon Locknuts 33 4 Attach a Dip Handle 24 to one of the Weight Rests 19 with an M8 x 60mm Bolt 37 an 11mm x 10 5mm Spacer 38 two M8 Washers 20 and an M8 Nylon Locknut 33 Slide a Handgrip 12 onto the Dip Handle Press a 25 4mm Round Inner Cap 17 into the end of the Dip Handle Attach the other Dip Handle 24 to the other We
4. in an inclined position first lift the Backrest Insert the Support Tube 7 into one of the two upper sets of adjustment brackets D on the Uprights 1 16 Lay the Backrest Tubes 5 on the Support Tube To use the Backrest 6 in a declined position lift the Backrest and remove the Support Tube Lay the Backrest Tubes on the Crossbar 3 ADJUSTING THE WEIGHT RESTS DIP HANDLES To adjust the Weight Rests 19 remove the Large Threaded Knobs 32 from the Uprights 1 16 Move the Weight Rests to the desired height and replace the Large Threaded Knobs WARNING The weight rests must be set at the same height WARNING When using the dip handles always place 45 kg 100 pounds on the leg lever to bal ance the weight bench ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 4 slide the desired weights not included onto the weight tube E WARNING Do not place more than 23 kg 50 pounds on the leg lever for normal use WARNING When using the dip handles always place 45 kg 100 pounds on the leg lever to bal ance the weight bench WARNING Do not place more than 100 pounds on the leg lever LOCKING THE LEG LEVER Some exercises such as sit ups can be performed more comfortably with the Leg Lever 4 locked To lock the Leg Lever turn the Leg Lever Lock 36 until it engages the Short Pad Tube 10 ATTACHING THE CURL POST For some exercises the Curl Post 29 must be a
5. to turn Press two 19mm Round Inner Caps 14 into each Short Pad Tube 10 Press two 19mm Round Inner Caps into the Long Pad Tube 35 Insert the Short Pad Tubes 10 into the holes in the Leg Lever 4 Slide two Foam Pads 34 onto each Pad Tube Insert the Long Pad Tube 35 into the holes in the bracket C on the Front Leg 8 Slide a Foam Pad 34 onto each end of the Long Pad Tube Press a 25 4mm Square Inner Cap 13 into the indi cated end of each Backrest Tube 5 Attach each Backrest Tube 5 to the Backrest 6 with two M8 x 40mm Screws 25 and two M8 Washers 20 Make sure that the indicated holes in the Backrest Tubes are oriented as shown Do not tighten the four Screws yet Press a 25 4mm Square Inner Cap 13 into each end of the Support Tube 7 Set the Support Tube into the middle set of adjustment brackets D on the Uprights 1 16 Lubricate the M10 x 130mm Bolt 9 Attach the Backrest Tubes 5 to the Frame 2 with the Bolt two M10 Washers 22 and an M10 Nylon Locknut 21 Do not overtighten the Nylon Locknut 22 Rest the Backrest 6 on the Support Tube 7 9 BA ad Tighten the Nylon Locknuts 21 and 33 and the Lubricate SC Screws 23 used in steps 1 to 3 Tighten the four Screws 25 used in step 9 8 11 Press a 25 4mm Square Inner Cap 13 into each end of the seat support brackets on the Frame 2 Attach the Seat 11 to the seat s
6. 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 province to province ICON OF CANADA 900 de l Industrie St jerome QC J7Y 488 PRODUCT WARRANTY REGISTRATION IMPORTANT MAIL WITHIN 14 DAYS OF PURCHASE I I I I I I I I l I I I H NAME PHONE 1 H ADDRESS l COUNTY POSTCODE H MODEL NO SERIALNO 7BPURCCHASE DATE d RETAILER NAME RETAILER ADDRESS f I I 1 Primary user s of product 8 Did you consider purchasing fitness equipment from another f T Male O Female O Family manufacturer 2 Age of primary user H Ng CI Se l 1 CI 0 24 O 35 44 J 55 64 What other Manufacturer I 25 34 L 45 54 1 65 and ouer 9 Based on your impression of what you have purchased I 3 Annual household income would you buy another ICON product I i TI 0 9 999 TI 15 000 19 999 CI Yes ENON Hi No Opinion l LI 10 000 14 999 LI 20 0004 If not what other brand name equipment would you purchase 1 l I l 4 How many times a week do you exercise
7. Model No WECCBE04500 Serial No Write the serial number in the space above for 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 parts we will guarantee complete satisfaction through direct assistance 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 1 888 936 4266 Mon Fri 8 a m 6 30 p m EST excluding holidays CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference GA www weiderfitness com new products prizes fitness tips and much more Table of Contents Warning Decal Placement Xa mapa a haka Eels eta eee E ee ace ae PAN ENERE he Ba 2 Important PrecautionS 2564 vase hea s ides KABAN db EE eee eee RD AA ANAL REA eet PANGA ewe 3 Before You BEGIN ere aaa eaten te saaie Padia de aah eee oe Him edad hang tae Dyke Anema ed pe ade NGA 4 Part Identification Chart SNE ones BEDA Redden dee eee EP E age ee ERS eR ERR ORE MANA 5 ASSEMDIY aaa mag aNG EE 6 Adjusting the Weight Bench e naia sek eee ad Bad whee PRA PAA DAMANG NG AKA weed PAKANA 9 Exercise Guidelines s paaa ane amus BE ENG ee gi awed ee a E a a a E aa aE pia dent ea
8. and lungs PERSONALIZING YOUR EXERCISE PROGRAM Specifying the exact length of time for each workout as well as the number of repetitions or sets for each exercise is a highly individual matter It is very impor tant to avoid overdoing it during the first few months of your exercise program You should progress at your own pace and be sensitive to your body s sig nals If you experience pain or dizziness at any time while exercising stop immediately 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 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 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 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 Remember the key to achieving the greatest results is to make exercise a regular and enjoyable part
9. cial rental or institutional setting 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 selecting the versatile WEIDER 146 weight bench The WEIDER 146 is designed to be used with your own weight set not included to devel op 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 146 will help you achieve the specific results you want For your benefit read this manual carefully before using the WEIDER 146 weight bench If you have additional questions please call our Customer Service Weight Rests Department at 1 888 936 4266 Monday through Friday 8 a m until 6 30 p m EST excluding holidays To help us assist you please note the product model number and serial number before calling The model number is WECCBE04500 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 review the drawing below and familiarize yourself with the parts that are labeled Barbell Hook Dip Handle
10. e 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 repeti tions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them 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 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 11 Cross Training Many people desire a complete and well balanced fit ness program and cross training is a very efficient way to accomplish this One example of a balanced program is e Plan weight training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as cycling running or swimming on Tuesday and Thursday e 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 develop your heart
11. eep children under the age of 12 and pets away from the weight bench at all times Always use an equal amount of weight on each side of your barbell not included Do not use a barbell that is longer than five feet with the weight bench When you are using the leg lever place a barbell with the same amount of weight on the weight rests to balance the bench Always wear athletic shoes for foot protec tion while exercising 11 12 13 14 15 16 17 Keep hands and feet away from moving parts The weight bench is designed to support a maximum of 164 kg 360 pounds including the user a weight bar and weights Do not place more than 50 kg 110 pounds includ ing a barbell and weights on the weight rests do not place more than 23 kg 50 pounds on the leg lever for normal use the leg lever can support 45 kg 100 pounds when stationary see 16 When using the backrest in an inclined posi tion make sure that the support tube is fully seated in the adjustment brackets on the uprights When using the dip handles always place 100 pounds on the leg lever to balance the weight bench When you are changing weights always secure the barbell with the barbell hooks to prevent it from falling off the bench If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down The weight bench is intended for home use only Do not use the weight bench in any commer
12. h ON JM zb A zb zb MO Ob Ga Description M8 x 16mm Screw Dip Handle M8 x 40mm Screw M10 x 70mm Bolt M8 x 55mm Bolt Right Barbell Hook Curl Upright Left Barbell Hook Small Threaded Knob Large Threaded Knob M8 Nylon Locknut Foam Pad Long Pad Tube Leg Lever Lock M8 x 60mm Bolt 11mm x 10 5mm Spacer M8 x 51mm Bolt Support Plate Curl Pad M6 x 16mm Screw User s Manual Exercise Poster Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts 13 Exploded Drawing Model No WECCBE04500 RO803A 14 Ordering Replacement Parts To order replacement parts call our Customer Service Department toll free at 1 888 936 4266 Monday through Friday 8 a m until 6 30 p m EST excluding holidays When ordering parts please be prepared to give the fol lowing information e The MODEL NUMBER of the product WECCBE04500 e The NAME of the product WEIDER 146 weight bench e The SERIAL NUMBER of the product see the front cover of this manual e The KEY NUMBER and DESCRIPTION of the part s see the PART LIST on page 13 and the EXPLODED DRAWING on page 14 ICON of Canada Inc 900 de l Industrie St J r 6me Qu bec Canada J7Y 4B8 15 Limited Warranty ICON Health 8 Fitness Inc ICON warrants this product
13. ight Rest 19 in the same manner Attach the Right Barbell Hook 28 to one of the Weight Rests 19 with an M8 Washer 20 and an M8 Nylon Locknut 33 The Barbell Hook must be oriented as shown Attach the Left Barbell Hook 30 to the other Weight Rest 19 in the same manner Do not tighten the Nylon Locknuts the Barbell Hooks must be easy to turn 5 Press a 50mm Square Bushing 18 onto each Upright 1 16 and tap them into place with a rubber mallet Slide a Weight Rest 19 into the Right Upright 1 Align one of the adjustment holes in the Weight Rest with the adjustment hole in the Upright Tighten the Large Threaded Knob 32 into the adjustment hole in the Upright Attach the other Weight Rest 19 to the Left Upright 16 in the same manner 6 Tap a 38mm Square Inner Cap 15 into each end of the Leg Lever 4 Tap a 25 4mm Round Inner Cap 17 into each end of the weight tube B Ta 10 Lubricate the M10 x 70mm Bolt 26 Attach the Leg Lever 4 to the bracket C on the Front Leg 8 with the Bolt two M10 Washers 22 and an M10 Nylon Locknut 21 Do not tighten the Nylon Locknut the Leg Lever must be easy to turn Attach the Leg Lever Lock 36 to the Front Leg 8 with an M8 x 51mm Bolt 39 an M8 Washer 20 and an M8 Nylon Locknut 33 Do not tighten the Nylon Locknut the Leg Lever Lock must be easy
14. oe cea UNA AG ade hs 11 Pant D EE 13 Exploded LIEWEN EE EREA EE EEEE PG ees we en AE EN phan 14 Ordering Replacement Parts 15 Limited Warranty EEN Back Cover Warning Decal Placement The decals shown below have been placed on the weight bench If a decal is missing or if it is not legi ble please call our Customer Service Department at 1 888 936 4266 to order a free replacement decal Apply the replacement decal in the location shown Keep hands and fingers clear of this area e Misuse of this product may result in serious injury e Read user s manual and follow all warnings and operating instructions prior to use e Do not allow children on or around machine e Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 Important Precautions WARNING To reduce the risk of serious injury read the following important precautions before using the weight bench d 10 Read all instructions in this manual 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 Use the weight bench only on a level surface Cover the floor beneath the weight bench for protection Inspect and tighten all parts each time you use the weight bench Replace any worn parts immediately K
15. of your daily life EXERCISE FORM You will gain the greatest benefits from exercising by maintaining proper form 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 poster accompa nying this manual you will find photographs showing the correct form for several exercises A description of each exercise is also provided along with a list of the muscles affected Refer to the muscle chart below to find the locations of the muscles 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 Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back 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 S lt CHMDVOVOZEZEFALS TOMmMIOD gt 12 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 imp
16. ortant Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath You should rest for a short period of time after each set The ideal resting periods are e Rest three minutes after each set for a muscle build ing workout e Rest one minute after each set for a toning workout e Rest 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 very effective for increasing flexibility Part List Model No WECCBE04500 R0803A Key No Qty 1 1 2 1 3 1 4 1 5 2 6 1 7 1 8 1 9 1 10 2 11 1 12 2 13 8 14 6 15 2 16 1 17 4 18 2 19 2 20 18 21 6 22 4 Description Right Upright Frame Crossbar Leg Lever Backrest Tube Backrest Support Tube Front Leg M10 x 130mm Bolt Short Pad Tube Seat Handgrip 25 4mm Square Inner Cap 19mm Round Inner Cap 38mm Square Inner Cap Left Upright 25 4mm Round Inner Cap 50mm Square Bushing Weight Rest M8 Washer M10 Nylon Locknut M10 Washer Key No Qty 23 24 25 26 27 28 29 30 31 MM AM AM A sc
17. to be free from defects in workmanship and mate rial under normal use and service conditions for a period of one 1 year from the date of purchase This war ranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing or repairing at ICON s option the product at one of its authorized service centers All products for which war ranty claim is made must be received by ICON at one of its authorized service centers with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase All returns must be pre autho rized by ICON This warranty does not extend to any product or damage to a product caused by or attribut able 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 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 installation or other consequential dam ages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or consequen tial damages Accordingly the
18. ttached to the weight bench Insert the Curl Post into the indicated hole in the Front Leg 8 Align the holes in the Front Leg and the Curl Post Secure the Curl Post with the Small Threaded Knob 31 Make sure that you fully tighten the Threaded Knob When the Curl Post 29 is not in use store it away from the weight bench so that it does not interfere with your exercise 10 SD BA USING THE BARBELL HOOKS To change weights while your barbell not included is on the Weight Rests 19 secure the barbell with the Barbell Hooks 28 30 To do this flip the Barbell Hooks over the barbell This will reduce the possibility of the barbell tip ping while you are changing weights Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS Muscle Building The only way to increase the size and strength of your muscles is to push them close to their maximum capacity When you progressively increase the inten sity of your exercise your muscles will continually adapt and grow You can tailor the individual exercise to the proper intensity level in two ways e by changing the amount of weight used e 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 obvi ously depends upon the individual user You must gaug
19. upport brackets on the Frame 2 with four M8 x 40mm Screws 25 and four M8 Washers 20 12 Attach the Curl Pad 41 to the Curl Upright 29 with two M6 x 16mm Screws 42 Slide the Curl Upright 29 into the Front Leg 8 Align one of the adjustment holes in the Curl Upright with the adjustment hole in the Front Leg Tighten the Small Threaded Knob 31 into the adjustment hole in the Front Leg 13 Make sure all parts are properly tightened before using the weight bench The use of all remaining parts will be explained in ADJUSTING THE WEIGHT BENCH beginning below Adjusting the Weight Bench This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 11 for impor tant information on how to get the most benefit from your exercise program Also refer to the accompanying exercise poster to see the correct form for each exercise 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 6 can be used in a level position two inclined positions or a declined position To use the Backrest in a level position first lift the Backrest Insert the Support Tube 7 into the lowest set of adjustment brackets D on the Uprights 1 16 Lay the Backrest Tubes 5 on the Support Tube To use the Backrest 6
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