Reebok Fitness RBBE14210 User's Manual
Contents
1. ASSEMBLY Place all parts in a cleared area and remove the Make Things Easier for Yourself packing materials Do not dispose of the packing materials until assembly is completed This manual is designed to ensure that the weight bench can be assembled successfully The following tools not included are required by anyone Most people find that by setting for assembly aside plenty of time assembly will go smoothly Two adjustable wrenches Before beginning assembly carefully read the One rubber mallet following information and instructions One standard screwdriver gt Assembly requires two people io One Phillips screwdriver gt For help identifying small parts use the PART IDENTIFICATION CHART on page 5 Lubricant such as grease or petroleum jelly and soapy water Tighten all parts as you assemble them unless instructed to do otherwise Assembly will be more convenient if you have a socket set a set of open end or closed end As you assemble the weight bench make sure all wrenches or a set of ratchet wrenches parts are oriented as shown in the drawings 1 Before assembling the weight bench be sure that you have read and understand the infor mation in the box above Press two 75mm x 50mm Inner Caps 20 into the lower end of each Upright 4 Orient the Uprights 4 with the adjustment holes Adjustment on the outside Holes Position the2. gt reebok Model No RBBE14210 Serial No Write the serial number in the USE R S MAN UAL 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 if there are missing parts we will guarantee 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 provide immediate assistance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST A CAUTION Visit our website at Read all precautions and instruc Q tions in this manual before using www reebokhomefitness com this equipment Save this manual for future reference new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS occ 3 BEFORE YOU BEGIN circa ra a a be DES eae Gaia ee en ede 4 PART IDENTIFICATION CHART occ 5 ASSEMBLY ecca nicec idare a a bea ede a a Bena We a 6 ADJUSTMENTS noes pe ed cate Wig aan RR Gate gtd aes A a ge 10 EXERCISE GUIDELINES i iiaaie sidene spuetia beta ed dane tea tase Gk dda Sek eee 11 PARILIST lie oti ead aisle see gear a ae es ete cle ek cat bree as eee av 14 EXPLODED DRAWING ccoo cos ori wee ea Pe a eee Wee RE eee Ra etna a i 15 ORDERING REPLACEMENT PARTS Back
3. that all users of the weight bench are ade quately informed of all precautions Use the weight bench only on a level surface Cover the floor beneath the weight bench to protect the floor Make sure all parts are properly tightened 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 wear athletic shoes for foot protec tion while exercising Keep hands and feet away from moving parts Always keep an equal amount of weight on each end of your barbell when you are using it When adding or removing weights always keep some weight on both ends of the bar bell to prevent the barbell from tipping Note The weight bench does not include a barbell or weights Do not use a barbell that is longer than six feet with the weight bench 11 12 13 14 15 16 17 18 19 When you place weight on the weight rests make sure that you place at least ten pounds on the leg lever to balance 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 When adjusting the position of the backrest make sure that the backrest adjustment knob is fully inserted through the backrest bracket Do not sit on the top end of the backrest this will cause the weight bench to tip Make sure that the large adjustment knobs are ins
4. Cover LIMITED WARRANTY ssc cad bus eae ae tee a a dd alae a oe cad Back Cover WARNING DECAL PLACEMENT 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 The decals shown here have been placed on the weight bench If a decal is missing or if it is not legible please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time to order a free replacement decal Apply the replacement decal in the location shown Note This decal is placed on the plastic plate on both Keep hands and fingers clear of hig area sides of the weight bench REEBOK and the Vector Logo 42 are registered trademarks and service marks of Reebok This product is manufactured and distributed under license from Reebok International 2 IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 10 Read all instructions in this manual before using the weight bench Use the weight bench only as described in this manual The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting It is the responsibility of the owner to ensure
5. Crossbar 3 between the two Uprights 4 Note Make sure the warning decal on the Crossbar is in the position shown Attach the Crossbar to each Upright with four M10 x 95mm Bolts 34 two Support Plates 21 and four M10 Nylon Locknuts 35 Do not tighten the Nylon Locknuts yet 2 Attach the Frame 1 to the Crossbar 3 with two M10 x 95mm Bolts 34 and two M10 Nylon Locknuts 35 Do not tighten the Nylon Locknuts yet Press two 8mm Bushings 32 into the indicated locations on the Frame 1 Press a 75mm x 50mm Inner Cap 20 into the Frame 1 3 Press two 50mm Square Inner Caps 22 into the Front Stabilizer 2 Attach the Front Stabilizer 2 to the Frame 1 with two M10 x 65mm Bolts 36 two M10 Washers 27 and two M10 Nylon Locknuts 35 Tighten the M10 Nylon Locknuts 35 used in steps 1 3 4 Press four 20mm x 40mm Inner Caps 43 into the Backrest Frames 10 Orient the Backrest Frames as shown Note The indents in the Backrest Frames must be on top Attach the Backrest Bracket 9 to the Backrest Frames 10 with four M8 x 55mm Carriage Bolts 40 and four M8 Nylon Locknuts 42 Do not tighten the Nylon Locknuts yet Attach the Backrest 8 to the Backrest Frames 10 with four M6 x 50mm Bolts 39 and four M6 Washers 19 Do not tighten the Bolts yet The Backrest must be oriented as shown 5 Screw the Backrest Adjustment Knob 30 into the Frame 1 Pull the Knob ou
6. 5 not shown to sets of holes in the Uprights 4 that are best suited for that exercise Do this by turning the Adjustment Knobs 18 counterclockwise until loose Pull the Knobs out and slide the Weight Rests or the Weight Spotters to the desired height Snap the Knobs into the adjustment holes in the Uprights and turn the Knobs clockwise until tight The selected holes for the Weight Spotters 11 45 not shown should represent the lowest point to which you want the barbell to go during the exercise The select ed holes for the Weight Rests 12 44 not shown should be at a comfortable height for lifting and replac ing the barbell Perform the exercise as shown on the accompanying exercise guide Note Make sure the Adjustment Knobs 18 are fully tightened AWARNING Always set both Weight Rests 12 44 at the same height and both Weight Spotters 11 45 at the same height 10 Adjustment Hole 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 e by changing the amount of weight used e by changing the number of repetitions or sets per formed A repetition is one complete cycle of an e
7. RBBE14210 15 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 e The MODEL NUMBER of the product RBBE14210 e The NAME of the product REEBOK RST250 weight bench e 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 the EXPLODED DRAWING on pages 14 and 15 LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and mate rial 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 war ranty 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 autho rized by ICON This warranty does not extend to any product or damage to a product caused by or attribut able to freight damage abuse misuse imprope
8. SE 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 12 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 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 are Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning work out e 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 Sternomastoid neck Pectoralis Major chest Biceps front of arm Oblique
9. e Small Adjustment Knob 29 8 Press three 50mm Square Inner Caps 22 into the Leg Lever 15 Press a 50mm Round Inner Cap 5 into the weight tube Lubricate an M10 x 78mm Bolt 28 Attach the Leg Lever 15 to the Leg Lever Bracket 13 with the Bolt and an M10 Nylon Locknut 35 Do not overtighten the Nylon Locknut the Leg Lever must pivot freely 9 Press four 19mm Round Inner Caps 24 into the ends of the two Pad Tubes 25 Insert the Pad Tubes 25 into the holes in the Leg Lever 15 Slide two Foam Pads 23 onto each Pad Tube 10 Attach the Seat 7 to the bracket on the Seat 11 12 Frame 6 using two M6 x 16mm Bolts 31 Attach the other end of the Seat to the Seat Frame with an M6 Washer 19 and an M6 x 50mm Bolt 39 Press Square Bushings 16 into the top and bot tom of the Left Weight Rest 12 and the Left Weight Spotter 11 Screw a Large Adjustment Knob 18 into the Weight Rest and the Weight Spotter Pull the Large Adjustment Knob 18 in the Left Weight Spotter 11 out as far as it will go Slide the Weight Spotter over the left Upright 4 Snap the Knob into one of the lower adjustment holes in the Upright Turn the Knob clockwise until it is tight Attach the Left Weight Rest 12 to the Upright in the same manner Press an Upright Cap 17 into the top of the Upright Repeat this step with the right Upright not shown Note Make sure that both Weight Rests 12 44 and b
10. erted completely and tightened into the uprights before you begin any exercise Always set both weight rests and both weight spotters at the same height The weight bench is designed to support a maximum of 560 pounds including the user a barbell and weights Do not place more than 310 pounds including a barbell and weights on the weight rests Do not place more than 150 pounds on the leg lever Always exercise with a partner When you are performing bench press exercises your partner should stand behind you to catch the barbell if you cannot complete a repetition If you feel pain or dizziness while exercising stop immediately and begin cooling down AWARNING Before beginning this or any exercise program 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 REEBOK RST250 weight bench The REEBOK RST250 is designed to help you develop every major muscle group of the body Whether your goal is a shapely fig ure dramatic increase in muscle size and strength or a healthier cardiovascular system the RST250 will help you achieve the specific results you want For your benefit read this manual carefully before using the weight bench If y
11. iii o o 0r r TES pe THURSDAY AEROBIC EXERCISE Date EG ME ON 22 YA i ida NANA Make photocopies of this page for scheduling and recording your workouts 13 PART LIST Model No RBBE14210 RITOTA Key No Qty Description Key No Qty Description 1 1 Frame 25 2 Pad Tube 2 1 Front Stabilizer 26 2 Plastic Plate 3 1 Crossbar 27 4 M10 Washer 4 2 Upright 28 2 M10 x 78mm Bolt 5 1 50mm Round Inner Cap 29 1 Small Adjustment Knob 6 1 Seat Frame 30 1 Backrest Adjustment Knob 7 1 Seat 31 2 M6 x 16mm Bolt 8 1 Backrest 32 10 8mm Bushing 9 1 Backrest Bracket 33 2 12 5mm Spacer 10 2 Backrest Frame 34 10 M10 x 95mm Bolt 11 1 Left Weight Spotter 35 17 M10 Nylon Locknut 12 1 Left Weight Rest 36 2 M10 x 65mm Bolt 13 1 Leg Lever Bracket 37 2 M10 x 140mm Bolt 14 1 Seat Bracket 38 1 M10 x 100mm Bolt 15 1 Leg Lever 39 5 M6 x 50mm Bolt 16 8 Square Bushing 40 4 M8 x 55mm Carriage Bolt 17 2 Upright Cap 41 1 40mm x 50mm Inner Cap 18 4 Large Adjustment Knob 42 4 M8 Nylon Locknut 19 5 M6 Washer 43 4 20mm x 40mm Inner Cap 20 5 75mm x 50mm Inner Cap 44 1 Right Weight Rest 21 4 Support Plate 45 1 Right Weight Spotter 22 5 50mm Square Inner Cap 1 User s Manual 23 4 Foam Pad 1 Exercise Guide 24 4 19mm Round Inner Cap Indicates a non illustrated part Specifications are subject to change without notice See the back cover for information on ordering replacement parts 14 R1101A EXPLODED DRAWING Model No
12. nation of weight 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 exact length of time for each workout as well as the number of repetitions or sets completed is an individual matter It is important to avoid overdo ing it during the first few months of your exercise pro gram You should progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time while exercising stop immedi ately and begin cooling down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important factors in any exercise pro gram 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 EXERCI
13. oth Weight Spotters 11 45 are set at the same height Make sure that all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in ADJUST MENTS on page 10 Adjustment Hole ADJUSTMENTS 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 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 8 can be used in eight different posi tions To adjust the Backrest hold the Backrest up and pull the Backrest Adjustment Knob 30 out as far as it will go Move the Backrest to the desired posi tion and insert the Knob into an adjustment hole in the Backrest Bracket 9 AWARNING When adjusting the position of the Backrest 8 first remove all weight from the Leg Lever 15 Make sure that the Backrest Adjustment Knob 30 is fully inserted through the Backrest Bracket 9 ADJUSTING THE WEIGHT REST AND WEIGHT SPOTTER Before beginning an exercise move the Weight Rests 12 44 not shown and the Weight Spotters 11 4
14. ou have additional ques tions please 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 note the product model number and serial number before calling The model number is RBBE14210 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 review the drawing below and familiarize yourself with the parts that are labeled Upright Backrest Leg Lever Weight Rests Adjustment Knob Weight Spotter Backrest Bracket PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used in assembly The number in parentheses by each draw ing is the key number of the part from the PART LIST on page 14 of this manual 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 pre attached AUN M6 x 50mm Bolt 39 M10 Washer 27 M8 x 55mm Carriage Bolt 40 AAA M10 x 65mm Bolt 36 M8 Nylon Locknut 42 M6 Washer 19 A M10 x 78mm Bolt 28 AA M6 x 16mm Bolt 31 M10 x 95mm Bolt 34 AN adora M10 x 100mm Bolt 38 ANY M10 x 140mm Bolt 37
15. r 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 connection 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 dam ages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or consequen tial 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 mer chantability 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 FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 176943 R1101A Printed in China O 2001 ICON Health amp Fitness Inc
16. s 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 mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf ESCAVODOVOZEFNACSTIONMOOUW gt 12 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 The chart on page 13 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 achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life Date MONDAY EXERCISE WEIGHT SETS REPS ESTA TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXERCISE WEIGHT SETS REPS a OE AA a i i cli Eh AE ME iii Wa AAA AE TEA SUN i
17. t as far as it will go and lower the Backrest Bracket 9 between the two tubes on the Bench Frame Snap the Knob into an adjustment hole in the Backrest Bracket Lubricate an M10 x 140mm Bolt 37 Attach the indicated holes in the Backrest Frames 10 and the two Plastic Plates 26 to the Bench Frame 1 with the Bolt two M10 Washers 27 and an M10 Nylon Locknut 35 Note The warning decals on the Plastic Plates must face away Decal 26 37 from the bench Do not overtighten the M10 Nylon Locknut the Backrest 8 must be able to pivot easily Lubricate 6 Press the 40mm x 50mm Inner Cap 41 into the Seat Frame 6 Press six 8mm Bushings 32 into the Seat Frame and the Backrest Frames 10 Attach the Seat Bracket 14 to the Seat Frame 6 with an M10 x 78mm Bolt 28 and an M10 Nylon Locknut 35 Attach the Seat Bracket 14 to the Frame 1 with an M10 x 100mm Bolt 38 and an M10 Nylon Locknut 35 Lubricate an M10 x 140mm Bolt 37 Attach the bottom holes in both the Backrest Frames 10 and the two Plastic Plates 26 to the Seat Frame 6 with the Bolt two 12 5mm Spacers 33 and an M10 Nylon Locknut 35 Do not overtighten the M10 Nylon Locknut the Backrest 8 must be able to pivot easily Tighten the M8 Nylon Locknuts 42 and the M6 x 50mm Bolts 39 used in step 4 7 Press two 8mm Bushings 32 into the Leg Lever Bracket 13 Attach the Leg Lever Bracket 13 to the Seat Frame 6 with th
18. xercise 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 repetitions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of weight and increase the number of repeti tions 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 complet ing 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 bal anced program is e 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 combi
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