Weider WEBE1387 User's Manual
Contents
1. 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 CHMDOVOZSFAL TOMMOIOD gt Y 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 WEIGHT SETS TUESDAY AEROBIC EXERCISE Date WEDNESDAY Date THURSDAY AEROBIC EXERCISE Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 13 PART LIST Model No WEBE13870 Key No Qty 1 2 2 1 3 1 4 1 5 2 6 1 7 1 8 1 9 8 10 2 11 1 12 2 13 2 14 4 15 2 16 6 17 6 18 6 Description Upright Frame Crossbar Leg Lever Backrest Tube Backrest Support Rod Front Leg 3 4 Round Inner Cap Long Pad Tube Seat Short Pad Tube B2. 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 a 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 exer cise 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 MUSCLE CHART Stemomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh
3. 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 e Toning To tone your muscles you must push your muscles to amooo Dorsentaso oftheir Cacao Io o 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 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 e 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 not specified an exact length of time for each workout or a specific number of r
4. gt Model No WEBE13870 Serial No Write the serial number in the space above for future 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 isfaction througn direci 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 800 999 3756 Mon Frl 6 a m 6 p m MST He Us MAY 22 1997 USER S MANUAL TABLE OF CONTENTS LIMITED WARIBAN TY 2 5 06410303 ta AR A RA eci 2 IMPORTANT PRECAUTIONS clelia elena 3 BEFORE YOU BEGIN 1 os a a AA A uus uv A ad 4 PARTFIDENTIFICAFION CHARE esis cack wa dares ila dalla AAA 5 ASSEMBLY rr ei ella A AA crat a ees ee aue ML med 6 ADJUSTING THE WEIGHT BENCH iio aaa iaia de ea 10 EXERCISE GUIDEUINES y ice ideare a t E ic ERE 11 PART LIST Vi Sai ero aodio te 9d Hain A A ee AE doce dup bos OR dee bie emi dig 14 EXPLODED DRAWING 3 35 9 3 94 DA E ee RU o b Ros dc o DAA RD CRURA RU WC AAA GR d 15 ORDERING REPLACEMENT PARTS 55 423 33 a ARE Sand Coe Y AA OC a Back Cover WEIDER is a registered trademark of ICON Health amp Fitness Inc LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants
5. 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 original 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 retums 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 dam
6. 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 11 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 6 can be used in either a decline posi tion or three inclined positions To use the Backrest in the decline position remove the Support Rod 7 and lay the Backrest on the 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 Uprights 1 Rotate the Support Rod to the locked position with the end of the Support Rod clipped onto the Upright Lay the Backrest on the Support Rod n ATTACHING WEIGHTS To use the Leg Lever 4 siide the desired weights not included onto the weight tube WARNING Do not place more than 50 pounds on the Leg Lever To use the Fly Arms 25 be sure there is a Weight Stop 28 on each weight tube Next slide the desired weights
7. ages 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 IMPORTANT PRECAUTIONS me To reduce the risk of serious injury read the following important precautions before Do not allow children on or r around machine Keep hands and feet away from moving parts and contact points Read owner s manual and follow instructions Decal Shown 75 BEFORE YOU BEGIN Thank you for selecting the WEIDER 138 Weight Bench The versatile WEIDER 138 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 138 Weight Bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER 138 Weight Bench if you have additional questions please cali o
8. cleared area and remove the packing materials do not dispose of the packing materials until assembly is completed Read each assembly step before 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 Tighten all parts as you assemble them UNGAS instructed to do otherwise Before assembling this product be sure that you have read and understand the information in the box above Tap two 38mm Square Inner Caps 21 into each Upright 1 Attach the Crossbar 3 to each Upright 1 with four M8 Nylon Locknuts 17 four M8 Washers 16 and four M8 x 57mm Bolts 18 Be sure that the Crossbar 3 and Uprights 1 are ori ented as shown The decal must be facing up and the high side of the weight rests must both be on the same side Tap two 30mm Square Inner Caps 22 into the Front Leg 8 Attach the Front Leg 8 to the Frame 2 with the M10 x 19mm Bolt 31 e As you assemble the WEIDER 138 make sure that all parts are oriented as shown in the drawings THE FOLLOWING TOOLS NOT INCLUDED ARE REQUIRED FOR ASSEMBLY e Two 2 adjustable wrenches ezio e One 1 phllilps screwdriver 3 One 1 rubber mallet gt e Lubricant such as grease or petroleum jelly and soapy water
9. epetitions 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 i 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 Scheduie 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 exercis ing 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
10. les in the Uprights 1 Rotate the Support Rod to the locked position with the end of the Support Rod clipped onto the Upright See the inset drawing Slide the ends of both Backrest Tubes 5 onto the pin on the Frame 2 Attach the free end of the Backrest Tube 5 to the Backrest 6 with one M6 Washer 26 and one M6 x 38mm Screw 30 Fully tighten all four M6 x 38mm Screws 9 Attach the Seat 11 to the brackets on the Frame 2 with four M6 Washers 26 and four M6 x 16mm Screws 29 10 Tap a Fly Arm Stop 15 onto each Upright 1 11 12 13 Push two 30mm Square Inner Caps 22 onto each end of Fly Arm 25 Push a 1 Round Inner Cap 24 onto the end of the Weight Tube Slide a Weight Stop 28 onto the Weight Tube Assemble the other Fly Arm not shown in the same manner Press two Plastic Bushings 14 into the indicated Upright 1 Attach a Fly Arm 25 to the Upright using a M10 x 114 Bolt 19 and a Butterfly Knob 13 Be sure that the Fly Arm is on the outside of the Fly Arm Stop 15 Attach the other Fly Arm not shown to the other Upright not shown in the same manner M Rm Push a 3 4 Round Inner Cap 9 onto the end of a Short Pad Tube 12 Slide the Short Pad Tube through the indicated Fly Arm 25 as shown Push a Short Foam Pad 27 onto the Pad Tube Assembie the other Short Pad Tube not shown to the other Fly Arm not shown in the same man ner I4
11. not included onto the weight tubes WARN ING Do not place more than 30 pounds on each Arm REMOVING AND ATTACHING THE FLY ARMS Some exercises are easier to perform if the Fly Arms 25 are removed from the weight bench To remove the Fly Arms remove the Butterfly Knob 13 and the M10 x 114mm Bolt 19 from each Fly Arm and Upright 1 Place the Fly Arms in a safe place To re attach the Fly Arms 25 align the holes in the Fly Arms with the holes in the Uprights 1 Insert the M10 x 114mm Bolts 19 through the Fly Arms and Uprights Tighten the Butterfly Knobs 13 onto the Bolts 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 continualiy 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 you think is right for you Begin with 3 sets of 8 repeti tions for each
12. ur Customer Service Weight Rests Backrest 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 WEBE13870 The serial number can be found on a decal attached to the WEIDER 138 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 i Uprights A ais Support Rod 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 MAAN M10 x 114mm Bolt 19 2 CILA OH M10 x 63 5mm Bolt 32 1 M8 Nylon Locknut 17 6 C H O M8 x 57mm Bolt 18 6 H M10 Nylon Locknut 33 1 pere O M10 x 19mm Bolt 31 1 O Ep KMD M8 Washer 16 6 M6 Washer 26 8 M6 x 16mm Screw 29 4 M6 x 38mm Screw 30 4 M10 Washer 34 1 ASSEMBLY T Before beginning assembly carefully read the following information and instructions e Place all parts of the WEIDER 138 in a
13. utterfly Knob Plastic Bushing Fly Arm Stop M8 Washer M8 Nylon Locknut M8 x 57mm Bolt main 4 ANNONWQaDODASAN R0597A Description M10 x 114mm Bolt 1 Angled Round Cap 38mm Square Inner Cap 30mm Square Inner Cap Long Foam Pad 1 Round Inner Cap Fly Arm M6 Washer Short Foam Pad Weight Stop M6 x 16mm Screw M6 x 38mm Screw M10 x 19mm Bolt M10 x 63 5mm Bolt M10 Nylon Locknut M10 Washer User s Manual Exercise Poster Indicates a non illustrated part Specifications are subject to change without notice See the back cover for information on ordering replacement parts 14 RO597A WEBE13870 EXPLODED DRAWING Model No 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 pene be pre pared to give the following information when calling 1 The MODEL NUMBER of the product WEBE13870 2 The NAME of the product WEIDER 138 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 Part No 138839 G01507 C R0597A Printed in China 1997 ICON Health amp Fitness Inc
14. 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 High Side of Weight Rests 3 Be sure that the Uprights 1 are oriented as shown The high side of the weight rests must y High Side of be on the side indicated Attach the Frame 2 to TI the Crossbar 3 with two M8 x 57mm Bolts 18 two M8 Washers 16 and two M8 Nylon Locknuts 17 4 Tap a 30mm Square Inner Cap 22 into each end of the Leg Lever 4 Tap a 1 Round Inner Cap 24 into the indicated end of the weight tube Tap the 1 Angled Round Cap 20 onto the other end of the weight tube 5 Lubricate the M10 x 63 5mm Bolt 32 Attach the Leg Lever 4 to the Frame 2 with the Bolt M10 Washer 34 and ihe M O Nyion Locknut 33 6 Tap two 3 4 Round Inner Caps 9 into each Long Pad Tube 10 Insert the Pad Tubes through the holes in the Leg Lever 4 Slide two Long Foam Pads 23 onto each Pad Tube 7 Attach one Backrest Tube 5 to the Backrest 6 with two M6 Washers 26 and two M6 x 38mm Screws 30 Attach the other Backrest Tube to the Backrest with one M6 Washer and one M6 x 38mm Screw Note Do not tighten the three Screws The fourth M6 x 38mm Screw will be attached at the end of step 8 8 Press a 3 4 Round Inner Cap into each end of the Support Rod 7 Insert the Support Rod through one of the three sets of ho
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