Weider WECCBE0289 User's Manual
Contents
1. List ecc P EEUU 13 Exploded Drawing isslss imu ru rr RR EIE Re oa kei ee based eg Da 14 Ordering Replacement Parts aaa aea aa a i aa E A E o a ea E A E E EE E ET 15 I ull 90 Day Warranty Tn Important Precautions WARNING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 10 11 12 Read all instructions in this manual before using the weight bench 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 as described in this manual 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 Keep children under the age of 12 and pets away from the weight bench at all times Always be sure there is an equal amount of weight on each side of your barbell not included when you are using it 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 Keep hands and feet away from moving parts Always wear athletic shoes for foot2. For motivation keep a record of each workout The doing a toning workout and 30 seconds after each set chart on page 12 of this manual can be photocopied if you are doing a weight loss workout Plan to spend and used to schedule and record your workouts List the first couple of weeks familiarizing yourself with the date exercises performed weight and numbers of equipment and learning the proper form for each sets and repetitions completed Record your weight exercise and key body measurements at the end of every month COOLING DOWN Remember the key to achieving the greatest results is End each workout with 5 to 10 minutes of stretching to make exercise a regular and enjoyable part of your Include stretches for both your arms and legs Move everyday life 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 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 mi
3. OF PURCHASE ADDRESS 1 COUNTY POSTCODE MODEL NO _____________ SERIAL NO _____________ PURCHASE DATE RETAILER NAME RETAILER ADDRESS 1 1 Primary user s of product 8 Did you consider purchasing fitness equipment from another 1 Male Female 1 Family manufacturer H 2 Age of primary user No ep H CI 0 24 35 44 d 55 64 What other Manufacturer 25 34 1 45 54 4 65 9 Based on your impression of what you have purchased H 13 Annual household income would you buy another ICON product 0 0 9 999 15 000 19 999 E Yes No Opinion 10 000 14 999 20 000 If not what other brand name equipment would you purchase i 4 How many times week do you exercise 10 What other type of exercise equipment do you own UY Less than 3 times Id 3 times or more Bicycle Exercise Cycle Treadmill 1 5 Have you ever purchased an ICON product before L Home Gym JI Weight Bench LI Stepper Yes No J Cardio Glide LU Other 6 Where did you first see or hear about ICON products 11 Which type of magazines do you read regularly 1 T Magazine Friend relative I Sports 3 Fitness LI Motoring 1 2 Newspaper Ad Store 1 Business 2 Computer General Other 1 12 Do you wish to be sent further bulletins about ICON products 7 What was the primary reason for purchasing th
4. for protection 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 10 for important exercise information and refer to the accompanying exercise poster to see the correct form for each exercise Refer also to the exercise 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 declined position or any of three inclined positions To use the Backrest in a declined 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 ATTACHING WEIGHTS To use the Leg Lever 4 slide the desired weights not included onto the weight tube WARNING Do not place more than 50 pounds 23 kg on the Leg Lever Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS e Muscle Bui
5. protec tion while exercising The weight bench does not include weights The weight bench is designed to support a maximum of 360 pounds 164 kg including the user a weight bar and weights Do not place more that 110 pounds 50 kg includ ing a weight bar and weights on the weight rests Do not place more that 50 pounds 23 kg on the leg lever 13 14 15 16 When using the backrest in an inclined posi tion make sure that the support rod is insert ed completely through both uprights and that the support rod is turned to the locked position 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 commercial rental or institutional setting WARNING DECAL PLACEMENT The decal shown below has been placed on the weight bench If the decal is missing or if it is not legible 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 Note The decal is shown at 75 of actual size Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instructions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed WARNING Before beginning this or any exercise pr
6. 6 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 WECCBEO2890 The NAME of the product WEIDER 128 weight bench The SERIAL NUMBER of the product see the front cover of this manual 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 me Qu bec Canada J7Y 4B8 15 LIMITED WARRANTY ICON OF CANADA 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 purchase This warranty 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 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 damage abuse mis use improper or abnormal usage or repairs not provided by an ICON authorized service center to products used for commercial or rent
7. WEIDER 27 Model No WECCBE02890 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 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 CUS TOMER HOT LINE The trained technicians on our customer hot line will provide immediate assistance free of charge to you CUSTOMER HOT LINE 1 888 936 4266 Mon Fri 8 a m 6 30 p m EST excluding holidays Patent Pending CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference 5 Visit our website at Q www weiderfitness com Table of Contents Important Precautlors paawa NAKA MAAGA bai dau a bathe ade hae ead RR IWANAN RUN data Rela RR RR 3 Before YOU Begins so eese Rede REPRE Ga EAD OR NAGA ed ees GNG KANG RU oe Rees 4 Part Identificatiori Chait use essc ERE ER En PALAG BANANA DAGAT aw ees RENE eu Ead iat 5 Assembly cee degen ete GINA aa eer eee ep 6 Adjusting the Weight Bench ue ERI ee eee eee EGER NAKA a ak Ba PR ERROR CER RUR oe Rn 9 Exercise Guidelines corr owe NENA RE LAND Pee ge AE Oh EE Re its 10
8. al purposes or to 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 rev enues or profits loss of enjoyment or use costs of removal installation or other consequential damages of what Soever nature Some provinces do not allow the exclusion or limitation of incidental 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 provinces 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 or So specified by the retailer of your equipment ICON OF CANADA 900 de l Industrie St Jer me QC J7Y 4B8 PANTAS nem 1 WEIDER 720 F0RM WESIO 1 ORM MES PRODUCT WARRANTY REGISTRATION 1 IMPORTANT MAIL WITHIN 14 DAYS
9. bricate the M10 x 63 5mm Bolt 18 Attach the Leg Lever 4 to the Frame 2 with the Bolt the M10 Washer 25 and the M10 Nylon Locknut 19 6 Tap two 3 4 Round Inner Caps 9 into each Pad Tube 10 Insert the Pad Tubes into the holes in the Leg Lever 4 Slide two Foam Pads 23 onto each Pad Tube 7 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 later 8 Tap a 3 4 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 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 Make sure that all parts are tight before you use the weight bench After the weight bench is assembled some extra hardware may be left Cover the floor beneath the weight bench
10. cises 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 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 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 11 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 STAYING MOTIVATED for 3 minutes after each set if you are doing a muscle building workout 1 minute after each set if you are
11. d back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf z cHdomovozzrmat rommoomusrp 11 Date EXERCISE ___ _ WElGHT SETS REPS ____ UEM NEN TUESDAY Date WEDNESDAY Date THURSDAY AEROBIC EXERCISE Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 12 List Model WECCBE02890 R0500A Key No Qty Description Key No Qty Description 1 2 Upright 15 4 M6 x 16mm Screw 2 1 Frame 16 4 M6 x 38mm Screw 3 1 Crossbar 17 1 M10 x 19mm Bolt 4 1 Leg Lever 18 1 M10 x 63 5mm Bolt 5 2 Backrest Tube 19 1 M10 Nylon Locknut 6 1 Backrest 20 1 1 Angled Round Cap 7 1 Support Rod 21 4 38mm Square Inner Cap 8 1 Front Leg 22 4 30mm Square Inner Cap 9 6 3 4 Round Inner Cap 23 4 Foam Pad 10 2 Pad Tube 24 1 1 Round Inner Cap 11 1 Seat 25 1 M10 Washer 12 6 M8 Washer 26 8 M6 Washer 13 6 M8 Nylon Locknut 1 User s Manual 14 6 M8 x 57mm Bolt 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 13 Exploded Drawing Model 2890 R0500A Ordering Replacement Parts To order replacement parts call our Customer Service Department toll free at 1 888 936 426
12. he number in parenthesis 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 OUT C HW M8 x 57mm Bolt 14 M10 x 19mm Bolt 17 1 m M10 x 63 5mm Bolt 18 M6 x 38mm Screw 16 OH ew M6 x 16mm Screw 15 M8 Nylon Locknut 13 M10 Nylon Locknut 19 M8 Washer 12 6 M6 Washer 26 8 M10 Washer 25 1 Assembly Before beginning assembly carefully read the following information and instructions e Place all parts of the weight bench in a 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 unless 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 the Uprights 1 with four M8 x 57mm Bolts 14 four M8 Was
13. hers 12 and four M8 Nylon Locknuts 13 Make sure that the Crossbar 3 and the Uprights 1 are turned as shown The decal must be facing up and the high sides of the weight rests must 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 17 e As you assemble the weight bench make sure that all parts are oriented as shown in the draw ings THE FOLLOWING TOOLS NOT INCLUDED ARE REQUIRED FOR ASSEMBLY Two 2 adjustable wrenches One 1 phillips screwdriver _ One 1 rubber mallet Lubricant such as grease or petroleum jelly and soapy water 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 Sides of Weight Rests 3 Make sure that the Uprights 1 are turned as shown The high sides of the weight rests must be on the indicated side Attach the Frame 2 to the Crossbar 3 with two M8 x 57mm Bolts 14 two M8 Washers 12 and two M8 Nylon Locknuts 13 High Sides of Weight Rests 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 Lu
14. is ICON product LJ Yes No LU Store Employee LI Television Ads L1 Colour U Electronic Features L1 Magazine Ads Price THANK YOU FOR YOUR TIME 1 1 Product Design 1 Product Innovation 1 J Other Features 2000 ICON of Canada Inc Printed in China 1 bese eee See ee ee ee ee Se ee eee 4 WEIDER is a registered trademark of ICON Health amp Fitness Inc Part No 166056 RO500A Printed in China 2000 ICON Health amp Fitness Inc
15. lding 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 continue to 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 Select the amount of weight that you think is right for you Begin with 3 sets of 8 repetitions for each exercise that you per form 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 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 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 maximu
16. m 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 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 10 PERSONALIZING YOUR EXERCISE PROGRAM We have 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 exer
17. ogram 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 128 weight bench The WEIDER 128 is designed to help you develop every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovas cular system the WEIDER 128 will help you to achieve the results you want For your benefit read this manual carefully before using the WEIDER 128 weight bench If you have additional questions please call our Customer Service 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 WECCBEO2890 The serial number can be found on a decal attached to the weight bench see the front cover of this manual Please use the drawing below to familiarize your self with the major parts and how they fit together Weight Rests Backrest Uprights Support Rod Leg Lever Weight Tube Part Identification Chart This chart is provided to help you identify the small parts used in assembly T
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