Weider WEBE0377 User's Manual
Contents
1. 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 a short period of time after each set The ideal resting periods follow Rest for three minutes after each set for a muscle building workout 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 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 an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Make copies of the exercise logs found on page 13 Use the logs to 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 MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradia2. Washer Locking Pin M6 Washer M10 x 85mm Bolt M6 x 16mm Bolt M10 x 25mm Bolt M8 x 68mm Bolt M8 Nylon Locknut M4 x 16mm Screw M8 x 15mm Bolt User s Manual Exercise Guide Grease Packet Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated 14 EXPLODED DRAWING Model No WEBE0377 0 R0607A 15 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to pro vide the following information when contacting us e the model number and serial number of the product see the front cover of the manual the name of the product see the front cover of this manual the key number and description of the part s see the PART LIST and the EXPLODED DRAWING near the end of this manual 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 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 preauthorized by ICON If the product is shipped to a serv
3. the desired position and reinsert the Locking Pin into the Frame and an adjustment hole in the Pivot Bracket 6 A WARNING Make sure that the Locking Pin 21 is fully inserted through the Frame 1 and the Pivot Bracket 6 10 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 mus cles will continually adapt and grow as you progres sively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways by changing the amount of resistance 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 resistance for each exercise depends upon the individual user You must gauge your limits and select the amount of resistance 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 repetitions without difficulty increase the amount of resistance Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of resistance and increase the number of rep etitions in each set Complete as many sets of 15 to 20 repetitions as possible without discom
4. WEIDER 1 30 Model No WEBE0377 0 Serial No Write the serial number in the space above for future reference Serial Number Decal Under Seat QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if a part is damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 877 992 5999 Mon Fri 6 a m 6 p m MST Sat 8 a m 4 p m MST ON THE WEB www weiderfitness com 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference USER S MANUAL XII www weiderfitness com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT IMPORTANT PRECAUTIONS xx tate rr Rite poke AE week weed i ret 3 BEFORE YOU BEGIN oed EE eee ORG a i e ees a eS 4 PART IDENTIFICATION CHART ERR ERR OUR a S EE ER RR GE ERR aa 5 ASSEMBLY e ate a E ee Dale 6 ADJUSTMENT 3 323 nia par e aed STE E Ae 10 EXERCISE GUIDELINES raros dp e a i ida 11 PART EIST corras ERA A AA A io 14 EXPLODED DRAWING ves ik a id a pe ie Roi Rd 15 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY coss sc oe hae bee Pe Wee Rx ER ERG ERN TERRASSE ERE Back Cover WARNING DECAL PLACEMENT The decals shown here have been ap
5. asier Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by almost anyone By setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the fol lowing information and instructions To hire an authorized service technician to assemble the weight bench call 1 800 445 2480 Assembly requires two persons Because of its size the weight bench should be assembled in the location where it will be used Make sure that there is enough clearance to walk around the weight bench as you assemble it Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Before beginning assembly make sure that you have read and understand the information in the box above Press two 50mm Round Outer Caps 12 onto the Stabilizer 4 that does not have warning decals Orient the Stabilizer 4 so that the indents are in the position shown and attach the Stabilizer to the Front Leg 2 with two M10 x 638mm Carriage Bolts 18 and two M10 Nylon Locknuts 19 Do not tighten the Nylon Locknuts yet Tighten all parts as you assemble them unless instructed to do otherwise As you assemble the weight bench make sure all parts are oriented as shown in the drawings For help identifying small parts use the PART IDENTIFICATION CHART on page 5 Assembly requires the follo
6. ease see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The ASSEMBLED DIMENSIONS Height 39 in 100 cm Width 18 in 46 cm Depth 54 in 137 cm Weight 33 Ibs 15 kg Seat Front Leg Foam Pad model number and the location of the serial number decal are shown on the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the weight bench at www weiderservice com registration Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Backrest Locking Pin Pivot Bracket PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses below each draw ing is the key number of the part from the PART LIST on page 14 Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been preattached QW Oy M6 x 45mm Bolt 16 M10 x 25mm Bolt 25 M10 Large Washer 20 MINS MI M10 x 63mm Carriage Bolt 18 M8 x 15mm Bolt 29 wee LH AY E M6 x 16mm Bolt 24 M10 x 65mm Bolt 17 OO aw cam M10 Nylon Locknut 19 M8 x 68mm Bolt 26 OE ANY H M8 Nylon Locknut 27 M10 x 85mm Bolt 23 ASSEMBLY Make Assembly E
7. fort Rest for 1 minute after each set Work your muscles by com pleting more sets rather than by using high amounts of resistance Weight Loss To lose weight use a low amount of resistance 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 bal anced program follows Plan strength training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical exer ciser or exercise cycle on Tuesday and Thursday Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs 11 PERSONALIZING YOUR EXERCISE PROGRAM Determining the appropriate length of time for each workout and the numbers of repetitions and sets to complete is an individual matter Avoid overdoing it during the first few months of your exercise program Progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness while exercising stop immediately and cool down Find out what is wrong before continuing Remember that adequate rest and a pr
8. ice center freight charges to and from the service center will be the customer s responsibility For in home service the customer will be responsible for a minimal trip charge 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 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 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 lega
9. is intended for home use only Do not use the weight bench in a com mercial rental or institutional setting Keep the weight bench indoors away from moisture and dust Place the weight bench on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around the weight bench to mount dismount and use it Keep children under age 12 and pets away from the weight bench at all times 6 10 11 Inspect and properly tighten all parts regular ly Replace any worn parts immediately Make sure that the locking pin is fully engaged before the weight bench is used Wear appropriate clothes while exercising Always wear athletic shoes for foot protec tion while exercising The weight bench is designed to support a maximum user weight of 300 Ibs 133 kg and a maximum total weight of 400 Ibs 181 kg Do not use the weight bench with more than 100 Ibs 45 kg of weight Note The weight bench does not include weights If you feel pain or dizziness while exercising stop immediately and cool down Use the weight bench only as described in this manual BEFORE YOU BEGIN Thank you for selecting the new WEIDER 130 weight bench The weight bench is designed to be used with your own weights to develop the major muscles of your upper body For your benefit read this manual carefully before using the weight bench If you have questions after reading this manual pl
10. l 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 255079 RO607A Printed in China 2007 ICON IP Inc
11. ls forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh 12 Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior 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 A B C D E F G H I J K L M N O R S T U V W X Date sxmose f weem ses mes AAA TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 13 PART LIST Model No WEBE0377 0 Key No Qty 1 1 2 1 3 1 4 2 5 1 6 1 7 1 8 1 9 4 10 2 11 4 12 4 13 4 14 1 15 1 16 4 Description Frame Front Leg Rear Leg Stabilizer Backrest Frame Pivot Bracket Backrest Seat Foam Pad Pad Tube 19mm Round Inner Cap 50mm Round Outer Cap 32mm Square Inner Cap 45mm Square Inner Cap 25mm x 50mm Inner Cap M6 x 45mm Bolt Key No Qty 17 18 19 20 21 22 23 24 25 26 27 28 29 A H ownrNnNBRHPHANAND R0607A Description M10 x 65mm Bolt M10 x 68mm Carriage Bolt M10 Nylon Locknut M10 Large
12. on Locknut the Backrest Frame must pivot easily Insert the Locking Pin 21 into the Frame 1 and through an adjustment hole in the Pivot Bracket 6 Adjustment Holes Lubricate Attach the tether on the Locking Pin 21 to the bottom of the Frame 1 with an M4 x 16mm Screw 28 Orient the Seat 8 as shown and attach it to the Frame 1 with four M6 x 45mm Bolts 16 and four M6 Washers 22 7 Attach an M8 x 15mmBolt 29 and an M8 Nylon Locknut 27 to the last hole in the Pivot Bracket 6 Insert the two Pad Tubes 10 into the Front Leg 2 Slide the four Foam Pads 9 onto the Pad Tubes 8 Make sure that all parts are properly tight ened before you use the weight bench ADJUSTMENT This section explains how to adjust the weight bench See EXERCISE GUIDELINES on page 11 for important information about how to get the most benefit from your exercise program Also refer to the accompanying exer cise guide to see the correct form for several exercises Make sure all parts are properly tightened each time you use the weight bench 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 7 can be used in a declined posi tion a level position or any of three inclined posi tions To adjust the Backrest first remove the Locking Pin 21 from the Frame 1 Move the Backrest to
13. oper diet are important fac tors 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 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 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 See the muscle chart on the next page 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
14. plied to the weight bench If a AWA R N N G decal is missing or illegible call User Weight Max 300 LBS the telephone number on the Weight Crutch Max 110 LBS front cover of this manual and Non e ad Me a eig arriage Max request a free replacement decal Chest Fly Per Arm Max 30 LBS Apply the decal in the location Product may not offer all listed exercises shown Note The decals may not be shown at actual size AWARNING e Misuse of this machine may result in serious injury e Read user s manual prior to use and follow all warnings and instructions e not allow children on or around machine Keep body clothing and hair free and clear of all moving parts e Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on the weight bench before using the weight bench ICON assumes no responsibility for personal injury or property damage sustained by or through the use of the weight bench Ue Before beginning any exercise program con sult your physician This is especially impor tant for persons over the age of 35 or per sons with pre existing health problems It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions The weight bench
15. wing tools not included A i one standard screwdriver two adjustable wrenches one rubber mallet one Phillips screwdriver Assembly may be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches 2 Attach the Front Leg 2 to the Frame 1 with two M10 x 65mm Bolts 17 two M10 Large Washers 20 and two M10 Nylon Locknuts 19 Do not tighten the Nylon Locknuts yet 3 Press two 50mm Round Outer Caps 12 onto the other Stabilizer 4 Orient the Stabilizer 4 so that the indents and Warning the decals are in the positions shown and attach Decal the Stabilizer to the Rear Leg 3 with two M10 x 63mm Carriage Bolts 18 and two M10 Nylon Locknuts 19 Do not tighten the Nylon Locknuts yet Attach the Rear Leg 8 to the Frame 1 with two M10 x 25mm Bolts 25 and two M10 Large Washers 20 Tighten the M10 Nylon Locknuts 19 used in steps 1 3 4 Orient the Pivot Bracket 6 as shown and attach it to the Backrest Frame 5 with two M8 x 68mm Bolts 26 and two M8 Nylon Locknuts 27 Orient the Backrest 7 as shown and attach it to the Backrest Frame 5 with four M6 x 16mm Bolts 24 5 Insert the Pivot Bracket 6 into the slot in the Frame 1 Apply some of the included grease to the M10 x 85mm Bolt 23 Attach the Backrest Frame 5 to the Frame 1 with the Bolt and an M10 Nylon Locknut 19 Do not overtighten the Nyl
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