Weider WEBE1407 User's Manual
Contents
1. Main Stabilizer Leg Lever Backrest Bracket Backrest Support Rod 3 8 x 5 Bolt 3 8 Washer Pad Tube Seat L Bracket 1 4 x 3 4 Screw 3 8 x 2 1 4 Bolt 5 16 x 2 Bolt 5 16 x 2 1 4 Bolt Collar 3 8 Jam Nut 5 16 Nylon Locknut Set Screw 1 3 4 Square Inner Cap Barbell Foam Pad 1 Round Inner Cap Key No Qty gt GDAMNDIA R1097A Description 5 16 Jam Nut 3 4 Round Inner Cap 5 16 x 2 Carriage Bolt 1 4 Nylon Locknut Set Screw Wrench 1 1 2 Square Inner Cap 1 Angled Round Cap 5 16 x 5 Bolt 1 4 x 2 Screw Large Weight Small Weight 1 2 x 3 Plastic Spacer 3 8 Plastic Sleeve Weight Stop 11 Weight Tube 9 Pad Tube 11 3 4 Weight Tube Fly Arm 3 8 Nylon Locknut Barbell Sleeve 1 1 2 Square Outer Cap User s Manual Exercise Poster f Indicates a non illustrated part Specifications subject to change without notice See back cover for informa tion on ordering replacement parts 14 EXPLODED DRAWING Model No WEBE14070 R1097A ORDERING REPLACEMENT PARTS To order replacement parts simply caH 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 WEBE14070 2 The NAME of the pro2. 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 Toning To tone your muscles you must push your muscles to a moderate percentage of their capacity Select a moderate 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 Welght 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 aerobic exercise you can reshape and strengthen your body plus develop a stronger heart and lungs 11 PERSONALIZING YOUR EXERCISE PROGRAM We have
3. and material under normal use and service conditions consistent with applicable instructions and warnings for a period of ninety 90 days from the date of purchase This warranty extends only to the original pur chaser 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 warranty 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 authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight dam age 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 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 damag
4. 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 exer cise program and to progress at your 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 impor tant 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 tor 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 exercis ing itis 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 Exerci
5. Model No WEBE14070 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 find that there are missing or damaged parts we will guarantee you complete sat istaction through direct assis tance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained techni clans 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 WEIGHT BENCH COMBO USER S MANUAL TABLE OF CONTENTS LIMITED WARRANTY uenit act ke AAA 2 IMPORTANT PRECAUTIONS p qx EE 3 BEFORE YOU BEGIN rene E aar hib Ed e drid 4 PAHTUIDENTFIGCATION CHAR serch ree tw A as mq ped pr tacens 5 ASSEMBLY d Ei ande ree wird Re Ee ossia bee he M Ee Du EU E S iE Patatas 6 USING THE WEIGHT BENCH iii QUE em oe VI adi antes Sheree S SEG 10 EXERCISE GUIDELINES 3 2 21 2 e Schi lp Ist oc eee eee Ate ee di 11 PARTEIST C rrr 14 EXPLODED DRAWING NANO 15 ORDERING REPLACEMENT PARTS ug rud AAA Sex ehe cs Back Cover WEIDER is a registered trademark of ICON Health amp Fitness Inc LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanshin
6. als 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 7 Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg W Gastrocnemius back of calf cuHomouvozzm xcec rommoogm pm 12 STAYING MOTIVATED For motivation keep a record of each workout The chart on page 13 of this manual can be photocopied and used to schedule and record your workouts List the date exercises performed 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 achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life MONDAY Date TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date WEIGHT SETS AEROBIC EXERCISE AEROBIC EXERCISE Make photocopies of this page for scheduling and recording your workouts 13 PART LIST Model No WEBE14070 Key No Qty OON OAR WN A Description
7. ame 1 Rotate the Support Rod to the locked position with the end of the Support Rod clipped onto the H Frame See the inset drawing Slide the ends of both Backrest Brackets 5 onto the pin on the Frame 2 Attach the free end of the Backrest Bracket 5 to the Backrest 6 with a 1 4 x 3 4 Screw 13 Fully tighten all four 1 4 x 3 4 Screws Attach the Seat 11 to the bracket on the Main Frame 2 with two 1 4 x 3 4 Screws 13 Press a 1 1 2 Square Cap 30 into the indicated end of one of the Fly Arms 42 Attach an 11 Weight Tube 39 to the Fly Arm 42 with a 5 16 x 5 Bolt 32 a 1 2 x 3 Plastic Spacer 36 and a 5 16 Nylon Locknut 19 as shown Press a 1 Round Cap 24 into each end of the 11 Weight Tube 39 Assemble the other Fly Arm 42 In the same manner however this Fly Arm should be a mlr ror Image of the first one as shown 11 Press two 3 8 Plastic Sleeves 37 into the H Frame 1 as shown Lubricate a 3 8 x 5 Bolt 8 Insert the Bolt through the hole in the indicated Fly Arm 42 Slide a 3 8 Washer 9 onto the Boit Insert the Bolt through the H Frame and the Plastic Sleeves 37 Make sure that the 1 2 x 3 Plastic Spacer 36 is resting against the outside of the H Frame Slide another 3 8 Washer onto the Bolt and tighten a 3 8 Nylon Locknut 43 onto it Repeat this step to assemble the other Fly Arm not shown 12 Attach a 9 Pad T
8. duct WEIDER 140 Weight Bench 3 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 14 of this manual 1 Part No 138880 G01629AC R1097A Printed in Canada O 1997 ICON Health amp Fitness Inc
9. es 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 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 2 in n c gt E BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER 140 Weight Bench The WEIDER 140 Weight Bench is designed to let you develop every major muscle group of the body Whether your goal is a shapely figure dramatic muscle size and strength or a healthier car diovascular system the WEIDER 140 Weight Bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER 140 Weight Bench If you have additional questions please call our Customer Service Department toll free at 1 800 999 3756 Monday H Frame Right Arm Seat CRT Leg Lever SZ 7 Weight Tube 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
10. he Weight Tube WARNING Do not place more than 50 pounds on the Leg Lever To use the Arms 42 first slide a Weight Stop 38 onto the 11 Weight Tubes 39 Next slide the desired Large and Small Weights 34 35 onto the Weight Tubes WARNING Do not place more than 30 pounds on each Arm ATTACHING WEIGHTS TO THE BARBELL Slide the same number of Large and Small Weights 34 35 onto each end of the Barbell 22 Slide a Collar 17 onto each end of the Barbell Slide the Collars and the Weights against the Nylon Sleeve 44 Firmly tighten the Set Screws 20 with the Set Screw Wrench 29 Make sure that the Weights cannot move back and forth on the Barbell 10 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building In order to increase the size and strength of your muscles you must push your muscles to a high per centage 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 repeti tion is one complete cycle of an exercise such as one sit up A set is a series of repetitions performed consecutively 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
11. se of the packing materials until assembly is completed One 1 standard screwdriver Tighten all parts as you assemble them unless One 1 rubber mallet HF instructed to do otherwise Lubricant such as grease or petroleum jelly For help identifying the small parts used in and soapy water will also be needed assembly use the PART IDENTIFICATION CHART on the previous page Assembly will be more convenient if you have the As you assemble the weight bench be sure that following tools A socket set a set of open end or all parts are oriented as shown in the drawings closed end wrenches or a set of ratchet wrenches 1 Before you assemble the welght bench be sure that you have read understand the Informa N High Side of tion In the box above NI Weight Rests Press a 1 3 4 Square Inner Cap 21 into each side of the H Frame 1 Attach each L Bracket 12 to the indicated side of the H Frame 1 with two 5 16 x 2 1 4 Bolts 16 and two 5 16 Jam Nuts 25 as shown Be sure that the H Frame 1 Is oriented as shown The high side of the weight rests must be on the side indicated 2 Press a 1 1 2 Square Outer Cap 45 onto each end of the Stabilizer 3 Attach the Stabilizer 3 to the Main Frame 2 with the two 5 16 x 2 Carriage Bolts 27 and two 5 16 Nylon Locknuts 19 3 Be sure that the H Frame 1 is oriented as shown The hlgh
12. serial number before calling The model number is WEBE14070 The serial number can be found on a decal attached to the WEIDER 140 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 Rest Backrest Support Rod Left Arm Barbell PART IDENTIFICATION CHART This chart is provided to help you identify the small to see If It has been pre assembled The number in parts used in assembly Important Some parts may parenthesis below each part refers to the key number have been pre assembled for shlpping purposes of the part The second number refers to the quantity If you cannot find a part in the parts bags check needed for assembly TI 3 8 x 5 Bolt 8 2 OF HII Him Ot e 5 16 x 2 1 4 Bolt 16 6 5 16 x 2 Carriage Bolt 27 2 O 4 4 x 2 S 33 2 oknut 19 X crew 1 4 x 3 4 Screw 13 6 Locknut 1 9 7 GNI H Set Screw 20 2 y 5 16 Jam Nut 25 4 OL 3 8 Plastic Sleeve 37 3 8 Washer 9 4 Locknut 28 2 1 2 x 3 Plastic Spacer 36 2 5 ASSEMBLY Before beginning assembly carefully read the THE FOLLOWING TOOLS NOT INCLUDED ARE following information and instructlons REQUIRED FOR ASSEMBLY Place all parts in a cleared area and remove the Two 2 adjustable wrenches nc packing materials do not dispo
13. side of the weight rests must be High Side of on the side indicated Attach the Main Frame 2 to A Peta MESIS the H Frame 1 with two 5 16 x 2 1 4 Bolts 16 4 and two 5 16 Nylon Locknuts 19 4 Attach the 11 3 4 Weight Tube 41 to the Leg Lever 4 with a 5 16 x 2 Bolt 15 and a 5 16 Nylon Locknut 19 Press a 1 Round Inner Cap 24 into the indicated end of the 11 3 4 Weight Tube 41 Press the 1 Angled Round Cap 31 onto the Weight Tube Press a 1 1 2 Square Inner Cap 30 into the indi cated end of the Leg Lever 4 5 Lubricate the 3 8 x 2 1 4 Bolt 14 Attach the Leg Lever 4 to the Main Frame 2 with the 3 8 x 2 1 4 Bolt and a 3 8 Jam Nut 18 Do not overtighten the JanyNut The Lea Lever must he able to pivot freely 6 Tap two 3 4 Round Inner Caps 26 into each Pad Tube 10 Insert the Pad Tubes through the holes in the Leg Lever 4 Slide two Foam Pads 23 onto each Pad Tube 7 10 Attach one Backrest Bracket 5 to the Backrest 6 with two 1 4 x 3 4 Screws 13 Be sure the Backrest Bracket is oriented as shown Attach the other Backrest Bracket to the Backrest with one 1 4 x 3 4 Screw Be sure the Backrest Bracket is also oriented as shown Note Do not tighten the three Screws The fourth 1 4 x 3 4 Screw will be attached at the end of step 8 Insert the Support Rod 7 through one of the three sets of holes in the H Fr
14. sing 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 several exercises A description of each exer cise is also provided along with a list of the muscles affected Refer to the muscle chart on page 12 to find the locations 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 breath Rest for 3 minutes after each set if you are doing a muscle building workout 1 minute after each set if you 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 with out strain Stretching at the end of each workout is very effective for increasing flexibility MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradi
15. ube 40 to one of the Fly Arms 42 with a 1 4 x 2 Screw 33 and a 1 4 Nylon Locknut 28 Slide a Foam Pad 23 onto the Pad Tube Press a 3 4 Round Inner Cap 26 into the indicat ed end of the 9 Pad Tube 40 Repeat this step to assemble the other Fly Arm not shown USING THE WEIGHT BENCH The steps below explain how the weight bench can be adjusted See EXERCISE GUIDELINES on page 11 for important exercise information and 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 either a level position or an inclined position To use the Backrest in a level position remove the Support Rod 7 and lay the Backrest on the Main Frame 2 To use the Backrest 6 in an inclined position first lift the Backrest Insert the Support Rod 7 through one of the three sets of holes in the H Frame 1 Rotate the Support Rod to the locked position with the J Hook around one side of the H Frame Lay the Backrest on the Support Rod ATTACHING WEIGHTS TO THE WEIGHT BENCH To use the Leg Lever 4 first slide a Weight Stop 38 onto the 11 3 4 Weight Tube 41 Next slide the desired Large and Small Weights 34 35 onto t
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