Weider WEBE0592 User's Manual
Contents
1. oe n a E D x 2 ER Model No WEBE05921 Serial No Write the serial number in the space above for future reference Serial Number Decal QUESTIONS As a manufacturer we are committed to providing complete customer satisfaction if you have questions or find that there are missing or damaged parts we will guarantee you complete satisfaction through direct assistance from our factory TO AVOID DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our customer hot line will pro vide immediate assistance free of charge to you CUSTOMER HOT LINE 800 999 3756 Mon Fri 6 a m 6 p m MST www weiderfitness com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 30 nee ru 2 IMPORTANT PRECAUTIONS clelia tenia ae iso VOR Ease Oa 3 BEFORE YOU BEGIN 226 rdi dr AA A a qne e ets TE 4 ASSEMBLY ssi ure ad ate E VER XN E Ro cce ee pow bu di cum aedes dta ne E d e hee 5 ADJUSTMENTS ETT PP 8 EXERCISE GUIDELINES ou abore ba Bata d s btw argu e MCA HM d a A Cd 9 ORDERING REPLACEMENT PARTS road Colt emo a PU SN ce d SE ed Back Cover LIMITED WARRANTY 22225 222 ata I A a iS ev Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAW2. 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 emphasizing areas that you want to develop most To give balance and variety to your workouts 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 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 parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise guide accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affected Refer to the muscle chart on page 10 to find the names 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 retur
3. the infor High Side of mation in the box above Weight Rests Tap two 38mm Square Inner Caps 21 into each Upright 1 Attach the Crossbar 3 to the Uprights 1 with four M8 x 55mm Bolts 14 four M8 Washers 12 and four M8 Nylon Locknuts 13 Be sure that the Crossbar and Uprights are oriented as shown The decal must be facing up and the high side of the weight rests must be on the same side Do not tighten the Locknuts yet 2 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 20mm Bolt 17 3 Be sure that the Uprights 1 are oriented as shown the high side of the weight rests must be on the side indicated Attach the Frame 2 to the Crossbar 3 with two M8 x 55mm Bolts 14 two M8 Washers 12 and two M8 Nylon Locknuts 13 Do not tighten the Locknut yet High Side of Weight Rests 4 Tap a 30mm Square Inner Cap 22 into each end of the Leg Lever 4 Tap a 25mm Round Inner Cap 24 into the indi cated 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 60mm Bolt 18 Attach the Leg Lever 4 to the Frame 2 with the Bolt and the M10 Ny on Locknut 19 Do not overtighten the Locknut the Leg Lever must be able to pivot easily 6 Tap two 19mm Round Inner Caps 9 into each Pad Tube 10 Insert the Pad Tubes into the holes in the Leg Lever 4 Slide two F
4. ED DRAWING Model No WEBE05921 RO702A 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 from the PART LIST in the center of this manual 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 Ow OH M10 x 60mm Bolt 18 M10 Nylon Locknut 19 M8 x 55mm Bolt 14 e fammi M8 Washer 12 M8 Nylon Locknut 13 M6 x 38mm Screw 16 M10 x 20mm Bolt 17 M6 x 16mm Screw 15 M6 Washer 26 REMOVE THIS PART IDENTIFICATION CHART PART LIST EXPLODED DRAWING SAVE THIS PART IDENTIFICATION CHART PART LIST EXPLODED DRAWING FOR FUTURE REFERENCE
5. ING before begin ning assembly WARNING DECAL PLACEMENT The decals shown here have been placed on the weight bench If a decal Is missing or illegible please call our Customer Service e Misuse of this s we product may result in serious injury Department toll free at 1 800 999 3756 Read user s manual and follow all wamings au Monday through Friday 6 a m until 6 p m and operating instructions prior to use Mountain Time to order a free replacement e Do not allow children on or around machine decal Apply the decal in the location shown Replace label if damaged illegible or removed ESTR ES Keep hands and fingers clear of this area WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS BEFORE YOU BEGIN Thank you for selecting the WEIDER 130 weight bench The versatile WEIDER 130 weight bench is designed 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 130 weight bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have additional ques tions please call our Customer Service Department Backrest Leg Lever Weight Tube toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays
6. N 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 original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made 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 mis use 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 or 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 warr
7. To help us assist you please note the product model number and serial number before calling The model number is WEBE05921 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 look at the drawing below and familiarize yourself with the parts that are labeled Weight Rests Lock Collar Support Rod ASSEMBLED DIMENSIONS Height 44 5 in Width 13 6 in Depth 58 0 in ASSEMBLY 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 Two adjustable wrenches One rubber mallet Before beginning assembly carefully read the following information and instructions One hammer en Assembly requires two people One standard screwdriver For help identifying small parts refer to the PART One Phillips screwdriver IDENTIFICATION CHART Lubricant such as grease or petroleum jelly Tighten all parts as you assemble them unless and soapy water instructed to do otherwise Assembly will be more convenient if you have a Place all parts in a cleared area and remove the Socket set a set of open end or closed end packing materials Do not dispose of the packing wrenches or a set of ratchet wrenches materials until assembly is completed 1 Before assembling this weight bench be sure m that you have read and understand
8. anties 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 Part No 189288 R0702A Printed in China 2002 ICON Health amp Fitness Inc PART LIST Model No WEBE05921 RO702A Key No Qty Description Key No Qty Description 1 2 Upright 18 1 M10 x 60mm Bolt 2 1 Frame 19 1 M10 Nylon Locknut 3 1 Crossbar 20 1 25mm Angled Round Cap 4 1 Leg Lever 21 4 38mm Square Inner Cap 5 2 Backrest Tube 22 4 30mm Square Inner Cap 6 1 Backrest 23 4 Foam Pad 7 1 Support Rod 24 3 25mm Round Inner Cap 8 1 Front Leg 25 4 25 4mm Square Inner Cap 9 6 19mm Round Inner Cap 26 8 M6 Washer 10 2 Pad Tube 27 2 10 pound Weight 11 1 Seat 28 4 15 pound Weight 12 6 M8 Washer 29 1 Inner Bar 13 6 M8 Nylon Locknut 30 1 Outer Bar 14 6 M8 x 55mm Bolt 31 2 Roll Pin 15 4 M6 x 16mm Screw 32 2 Lock Collar 16 4 M6 x 38mm Screw 1 User s Manual 17 1 M10 x 20mm Bolt 1 Exercise Guide Indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts EXPLOD
9. ble 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 Cross Training _ Cross training is an efficient way to get a complete and well balanced fitness program An example of a balanced program is Plan weight training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as cycling 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 and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets complet ed is an individual matter It is important to avoid overdoing it during the first few months of your exer cise program You should progress at your own pace and be sensitive to your body s signals If you experi ence pain or dizziness at any time while exercising stop immediately and begin cooling down Find out what is wrong before continuing Remember that ade quate rest and a proper
10. hout 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 The chart on page 11 of this manual can be photocopied and used to schedule and record your workouts List the date the exercises performed the weight used and the numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember the key to achiev ing the greatest results is to make exercise a regular and enjoyable part of your everyday life 10 EXERCISE WEIGHT SETS TUESDAY AEROBIC EXERCISE Date WEDNESDAY Date li THURSDAY AEROBIC EXERCISE Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 11 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 The MODEL NUMBER of the product WEBE05921 The NAME of the product WEIDER 130 weight bench The SERIAL NUMBER of the product see the front cover of this manual e The KEY NUMBER and DESCRIPTION of the desired part s see the PART LIST and EXPLODED DRAW ING in the center of this manual LIMITED WARRANTY CO A il A A a ICO
11. n 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 a short period of time after each set The ideal resting periods are Rest for three minutes after each set for a muscle building workout d Rest for one minute after each set for a toning work out 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 MUSCLE CHART Stemomastoid 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 call 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 sS xcdomovozzrms rommoom slowly as you stretch and do not bounce Ease into each stretch gradually and go only as far as you can wit
12. oam Pads 23 onto each Pad Tube 7 Press four 25 4mm Square Inner Cap 25 into the ends of the Backrest Tubes 5 Attach one Backrest Tube 5 to the Backrest 6 with two M6 x 38mm Screws 16 and two M6 Washers 26 Attach the other Backrest Tube to the Backrest with one M6 x 38mm Screw and one M6 Washer Note Do not tighten the three Screws yet A fourth M6 x 38mm Screw will be attached at the end of step 8 8 Tap a 19mm Round Inner Cap 9 into each end of the Support Rod 7 Insert the Support Rod 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 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 an M6 x 38mm Screw 16 and an M6 Washer 26 Fully tighten all four M6 x 38mm Screws Tighten the M8 Nylon Locknuts 13 used in steps 1 and 3 9 Attach the Seat 11 to the brackets on the Frame 2 with four M6 x 16mm Screws 15 and four M6 Washers 26 10 Insert the Inner Bar 29 into the Outer Bar 30 and align the indicated holes Using a hammer tap the two Roll Pins 31 into the holes until they are flush with the Outer Bar Press two 25mm Round Inner Caps 24 into the ends of the Inner and Outer Bars 29 30 11 Make sure that all parts are properly tightened before
13. the Leg Lever 4 slide the desired Weights 27 28 onto the weight tube ATTACHING WEIGHTS TO THE BARBELL Slide an equal amount of Weight 27 28 onto each end of the barbell Slide the two Lock Collars 32 against the Weights and tighten them fully Barbell 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 muscles will continually adapt and grow as you pro gressively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways by changing the amount of weight 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 weight for each exercise depends upon the individual user You must gauge 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 toa 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 possi
14. you use the weight bench The use of all remaining parts will be explained in ADJUSTMENTS starting on the next page ADJUSTMENTS The steps below explain how the weight bench can be adjusted See EXERCISE GUIDELINES on page 9 for important exercise information and refer to the accompanying exercise guide to see the correct form for each exercise Make sure all parts are properly tightened each time the weight bench is used Replace any worn parts immediate ly 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 declided position a level position or three inclined positions To use the Backrest in the declined position remove the Support Rod 7 and lay the Backrest on the Frame 2 To use the Backrest 6 in a level position first lift the Backrest Insert the Support Rod 7 through the bot tom set 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 Rest the Backrest on the Support Rod 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 Rest the Backrest on the Support Rod ATTACHING WEIGHTS TO THE LEG LEVER To use
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