USER`S MANUAL - Icon Heath & Fitness
Contents
1. LOCKING THE LEG LEVER Some exercises such as sit ups can be performed more comfortably with the Leg Lever 3 locked To lock the Leg Lever turn the Leg lever Lock 2 until it engages the Short Pad Tube 17 M6 Washer 36 NUN M8 x 60mm Bolt 38 A ATTACHING THE CURL POST For some exercises the Curl Post 10 must be attached to the weight bench Remove the 45mm Square Inner Cap 27 and insert the Curl Post into the Front Leg 4 Slide the M8 Adjustment Knob 26 through the Front Leg and the Curl Post and turn it clockwise until it is tight Make sure that you fully tighten the Adjustment Knob M10 x 175mm Bolt 43 M8 Nylon Locknut 40 When the Curl Post 10 is not in use store the Curl Post away from the weight bench Insert the 45mm Square Inner Cap 27 halfway into the top of the Front Leg 4 M8 x 55mm Carriage Bolt 47 AA M10 Nylon Locknut 49 M6 x 40mm Bolt 44 A AN M8 x 16mm Bolt 39 M6 x 16mm Bolt 45 10mm Plastic Bushing 35 AU 12 5 Assembly Make Things Easier for Yourself Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by anyone However it is important to recognise that2. The following tools not included are required for assembly e Two adjustable spanners Qy e One rubber mallet One standard screwdriver One phillips screwdriver CS Lubricant such as grease or petroleum jelly and soapy water Assembly will be more convenient if you have the following tools A socket set a set of open end or closed end spanners or a set of ratchet spanners Welded Nut ADJUSTING THE WEIGHT RESTS To change the height of the Weight Rests 11 first remove your barbell not shown While holding a Weight Rest 11 with one hand remove the M10 Adjustment Knob 25 from the Upright 8 or 9 Move the Weight Rest to the desired position Insert the Adjustment Knob through the Upright and the Weight Rest and turn it clockwise until it is tight Adjust the other Weight Rest in the same manner Make sure that you fully tighten the Adjustment Knobs 44 WARNING always set both Weight Rests 11 at the same height The M10 Adjustment Knobs 25 must be inserted through the Uprights 8 9 and the Weight Rests 11 Never tighten the Adjustment Knobs into the Uprights and then set the Weight Rests in the Uprights on top of the Adjustment Knobs ADJUSTING THE WEIGHT BENCH FOR SQUAT EXERCISES To perform squat or toe raise exercises fold the Backrest 23 to the upright position as described on page 10 Remove the Adjustment Tube 12 Turn the Weight Rests 11 around
3. FUTURE REFERENCE Exploded Drawing Model No WEEVBE33110 R0404A
4. as shown and adjust them to the highest setting see ADJUSTING THE WEIGHT RESTS above AWARNING Always place 23 kg 50 Ibs on the leg lever to balance the bench when performing squat exercises Always fold the Backrest 23 out of the way when performing squat exercises Do not stand with your back to the weight bench when performing squat exercises You should be able to see the weight rests while exercising so that you can safely return the bar bell not included when you finish the exercise 11 Adjusting the Weight Bench This section explains how to adjust the weight bench See the Exercise Guidelines on page 13 for important information on how to get the most benefit from your exercise program Also refer to the accompanying exercise guide to see the correct form for each exercise 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 FOLDING THE BACKREST To perform squat exercises the Backrest 23 must be folded to the upright position To fold the Backrest lift and pull it forward as far as it will go It will be held in place by its own weight 44 WARNING aways fold the Backrest 23 out of the way when performing squat exercises Do not sit on the seat when the Backrest is fo
5. 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 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 return stage Proper breathing is important Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath ATTACHING WEIGHTS TO THE LEG LEVER Part Identification Chart To use the Leg Lever 3 slide the desired amount of weight not included onto the weight tube f f f a This chart is provided to help you identify the small parts used in assembly The number in parentheses below each part refers to the key number of the part Important Some paris 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 AY M10 x 73mm Bolt 41 AAW M10 Washer 37 M8 x 67mm Bolt 42 AY M10 x 65mm Bolt 15 M8 Washer 21 AY O M8 x 62mm Bolt 48 A WARNING no not place more than 59 kg 130 Ibs on the Leg Lever 3
6. you want For your benefit read this manual carefully before using the weight bench If you have additional ques Weight Rests Adjustment Knob tions please call our Customer Service Department at 08457 089 009 To help us assist you please note the product model number and serial number before call ing The model number is WEEVBE33110 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 familiarise yourself with the parts that are labelled Backrest Adjustment Tube Upright Hole Note Use the anchor holes to secure the weight bench in a fixed position if desired Leg Lever Weight Tube 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 e by changing the amount of resistance used e 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
7. 0 Lubricate Part List Model No WEEVBE33110 RO404A Key No O DN DAD OKAON Qty a MO S ANAON HHH Ha Aa NS Da zx Description Left Seat Bracket Leg Lever Lock Leg Lever Front Leg Bench Frame Left Base Right Base Left Upright Right Upright Curl Post Weight Rest Adjustment Tube Left Backrest Tube Right Backrest Tube M10 x 65mm Bolt Long Pad Tube Short Pad Tube Foam Pad Right Seat Bracket Plastic Spacer M8 Washer Seat Backrest Curl Pad M10 Adjustment Knob M8 Adjustment Knob Key No Qty sss ONNNOD BE B A ODAN RB RABNNN Oa N N N W Description 45mm Square Inner Cap Upright Stabiliser 2 Square Inner Cap 1 Round Inner Cap 3 4 Round Inner Cap 1 Square Inner Cap 1 1 2 Square Inner Cap 1 1 4 Square Inner Cap 10mm Plastic Bushing M6 Washer M10 Washer M8 x 60mm Bolt M8 x 16mm Bolt M8 Nylon Locknut M10 x 73mm Bolt M8 x 67mm Bolt M10 x 175mm Bolt M6 x 40mm Bolt M6 x 16mm Bolt Outer Upright Bushing M8 x 55mm Carriage Bolt M8 x 62mm Bolt M10 Nylon Locknut 1 3 4 Slotted Square Inner Cap User s Manual Exercise Guide Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts REMOVE THIS PART LIST EXPLODED DRAWING FROM THE MANUAL SAVE THIS PART LIST EXPLODED DRAWING FOR
8. Ordering Replacement Parts If you encounter any difficulties with this product or if you need to order replacement parts call the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK Tel 08457 089 009 Outside the UK 0 044 113 387 7133 Fax 0 044 113 387 7125 When ordering parts please be prepared to give the following information e The MODEL NUMBER OF THE PRODUCT WEEVBE33110 e The NAME OF THE PRODUCT WEIDER PRO 440 e The SERIAL NUMBER OF THE PRODUCT see the front cover of this manual e The KEY NUMBER AND DESCRIPTION OF THE PART S see the Part List and the Exploded Drawing at the centre of this manual Part No 175463 R0404A Printed in China 2004 ICON IP Inc WEI DER P a O Model No WEEVBE33110 Serial No Write the serial number in the space above for reference USER S MANUAL Serial Number Decal under seat QUESTIONS As a manufacturer we are committed to providing com plete customer satisfaction If you have questions or if there are missing or damaged parts please call 08457 089 009 Or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road ee Beeston TIL Leeds LS118JG Hy UK 8 email csuk iconeurope com f HO A CAUTION Read all precautions and instruc tio
9. amstring back of leg Gastrocnemius back of calf XSK lt CHMDOWVOZEZEFALS TOMmMIOD gt Y 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 15 of this manual can be photocopied and used to schedule and record your workouts List the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Record your weight and key body measure ments 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 Nim W T 14 Important Precautions 44 WARN ING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 10 11 Read all instructions in this manual before using the weight bench Use the weight bench only as described in this manual 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 is intended for home use only Do not use the weight bench in any commercial rental or institutional setting Use the weight bench only on a level surface Cover the floor beneath the weight bench to protec
10. ed trademark of ICON IP Inc 2 MONDAY Date TUESDAY Date WEDNESDAY Date THURSDAY Date L L FRIDAY Date AEROBIC EXERCISE EXERCISE WEIGHT SETS REPS AEROBIC EXERCISE Make photocopies of this page for scheduling and recording your workouts 15 Rest for a short period of time after each set The ideal resting periods are e 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 familiarising 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 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 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 H
11. he Uprights 8 9 Make sure that the pins on the Adjustment Tube 12 are fully inserted into the slots in the adjust ment brackets Tighten the Nylon Locknuts 40 used in steps 2 and 3 Orient the Backrest Tubes 13 14 as shown Note The welded tubes must extend towards the centre Insert a 1 Square Inner Cap 32 into the open end of each Backrest Tube 13 14 Insert a 10mm Plastic Bushing 35 into each end of the welded tubes on the Backrest Tubes _ 9 Ti Identify the Left and Right Seat Brackets 1 19 orient them as shown Lubricate an M10 x 175mm Bolt 43 Slide the Bolt through an M10 Washer 37 the Left Backrest Tube 13 the indicated hole in the Left Seat Bracket 1 and a Plastic Spacer 20 Next insert the Bolt through the Bench Frame 5 Slide another Plastic Spacer the Right Seat Bracket 19 the Right Backrest Tube 14 and another M10 Washer onto the Bolt Secure the Bolt with an M10 Nylon Locknut 49 Lubricate Do not overtighten the Nylon Locknut 49 You must be able to freely pivot the Backrest Tubes 13 14 and Seat Brackets 1 19 Secure the Seat Brackets 1 19 to the Bench Frame 5 with an M10 x 65mm Bolt 15 and an M10 Nylon Locknut 49 Do not tighten the Nylon Locknut until step 9 is completed Attach the Backrest 23 to the Backrest Tubes 13 14 with four M6 Washers 36 and four M6 x 40mm B
12. lded ADJUSTING THE BACKREST The Backrest 23 can be set at three different positions level declined or inclined To change the position of the Backrest move the Adjustment Tube 12 to a different set of adjustment brackets in the Uprights Note When moving the Adjustment Tube 12 make sure that the pins are seated in the slots in the adjustment brackets ADJUSTING THE LEG SUPPORT PADS Pull a Foam Pad 18 off the Long Pad Tube 16 Remove the Pad Tube from the Front Leg 4 and rein sert it into another hole Replace the Foam Pad 10 Attach the Bench Frame 5 to the Left and Right Bases 6 7 with two M8 x 55mm Carriage Bolts 47 and two M8 Nylon Locknuts 40 Do not tighten the Nylon Locknuts yet Secure the Bench Frame 5 to the Left and Right Bases 6 7 with two M8 x 62mm Bolts 48 and two M8 Nylon Locknuts 40 Press an Outer Upright Bushing 46 onto the top of each Upright 8 9 Slide a Weight Rest 11 into the Right Upright 9 Insert an M10 Adjustment Knob 25 into the hole in the Upright and an adjustment hole in the Weight Rest Tighten the Knob into the welded nut Insert the other Weight Rest 11 into the Left Upright 8 in the same manner Note Both Weight Rests 11 must be set at the same height Press a 1 1 4 Square Inner Cap 34 into each end of the Adjustment Tube 12 Insert the Adjustment Tube 12 into a set of adjust ment brackets on t
13. 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 repeti tions without difficulty increase the amount of resis tance Toning You can tone your muscles by pushing them to a moderate percentage of their capacity Select a mod erate amount of resistance 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 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 balanced program is e Plan strength training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical or exercise bike on Tuesday and Thursday e Rest from both strength training and aerobic exer cise 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 develo
14. ns in this manual before using this equipment Save this manual for future reference N Visit our website at Q www iconeurope com NE 0 20 Mm Oxo al 10 LE Warning Decal Placement 0 e ce eee ee 2 Important PrecautonS vc 02 radam ninama aE a at ob One dad agai Rees BR oe dare ee SEE 3 Before AA 4 Part Identification Chart sa sioria tee ee 5 ASSOMDIY a KN Ba a GH le ae Ban bd ee Ce dln eee PNG pa A io RANA ANG 6 Adjusting the Weight Bench 2 ee tte nee 10 Exercise Gulideline8 a aaia nad RG Kan UNG dees Casa dee eer PNG a Ai ea DBP de ee ee 13 Ordering Replacement Parts 00 cect ett Back Cover Note A Part List and an Exploded Drawing are attached in the centre of this manual Remove the Part List and Exploded Drawing before beginning assembly Warning Decal Placement The decals shown below have been placed on the weight bench If a decal is missing or if it is not legi ble please call our Customer Service Department see the front cover to order a free replacement decal Apply the replacement decal in the location shown Keep hands and Misuse ofthis product fingers clear of i may resultin serious this area p injury z Read user s manual and follow all wamings and operating instruc tions prior to use Do not allow children onoraround machine Replace label if damaged illegible or removed WEIDER is a register
15. olts 44 Make sure that the Backrest is oriented as shown Attach the Seat 22 to the Seat Brackets 1 19 with four M6 x 16mm Bolts 45 Note Make sure the narrow end of the Seat is pointing towards the Backrest 23 Tighten the M10 x 65mm Bolt 15 and the M10 Nylon Locknut 49 used in step 7 10 11 12 13 14 Press a 1 1 2 Square Inner Cap 33 into each end of the Leg Lever 3 Press a 1 Round Inner Cap 30 into each end of the weight tube on the Leg Lever 3 Lubricate an M10 x 73mm Bolt 41 Attach the Leg Lever 3 to the bracket on the Front Leg 4 with the Bolt and an M10 Nylon Locknut 49 Attach the Leg Lever Lock 2 to the Front Leg 4 with an M8 x 60mm Bolt 38 an M8 Washer 21 and an M8 Nylon Locknut 40 Do not overtighten the Nylon Locknut The Leg Lever Lock must be easy to turn Press two 3 4 Round Inner Caps 31 into each of the three Pad Tubes 16 17 Insert a Short Pad Tube 17 into each of the holes in the Leg Lever 3 Insert the Long Pad Tube 16 into the upper set of holes in the Front Leg 4 Slide a Foam Pad 18 onto each side of each Pad Tube 16 17 Attach the Curl Pad 24 to the Curl Post 10 with two M6 x 16mm Bolts 45 Make sure all parts are properly tightened before you use the weight bench The use of all remain ing parts will be explained in Adjusting the Weight Bench starting on page 1
16. p your heart and lungs 13 PERSONALISING 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 whilst exercising stop immediately and begin cooling down Find out what is wrong before continuing Remember that ade quate rest and a proper 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 emphasising 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
17. t the floor 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 Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising Do not use a barbell not included longer than 1 8 m 6 ft with the weight bench When you are using a barbell not included always make sure there is an equal amount of weight on each side The weight bench is designed to support a maximum of 208 kg 460 Ibs including the user a barbell and weights Do not place more than 95 kg 210 Ibs including a bar bell and weights on the weight rests Do not place more than 59 kg 130 Ibs on the leg lever for normal use 12 Always place 23 kg 50 Ibs on the leg lever to balance the bench when performing squat exercises see page 12 13 Always fold the backrest out of the way when performing squat exercises see page 11 Do not sit on the seat when the backrest is folded 14 Do not stand with your back to the weight bench when performing squat exercises see page 11 You should be able to see the weight rests while exercising so that you can safely return the barbell to the weight rests when you finish the exercise 15 When using the backrest make sure the adjustment tube is fully inserted into the adjustment brackets on the uprights 16 Always remo
18. the weight bench has many small parts and that the assembly process will take time Most people find that by setting aside plenty of time and by deciding to make the task enjoyable assembly will go smoothly Assembly requires two people As you assemble the weight bench make sure all parts are oriented as shown in the drawings Tighten all parts as you assemble them unless instructed to do otherwise For help identifying small parts use the Part Identification Chart on page 5 1 Before assembling this product make sure you have read and understand the information in the box above Insert a 1 3 4 Slotted Square Inner Cap 50 into the Bench Frame 5 Attach the Bench Frame 5 to the bracket on the Front Leg 4 with three M8 x 16mm Bolts 39 and three M8 Washers 21 Do not fully tighten the Bolts 2 Identify the Left Upright 8 by the location of the welded nut Press a 2 Square Inner Cap 29 into the lower end of the Left Upright 8 Press a 45mm Square Inner Cap 27 into an Upright Stabiliser 28 Attach the Left Base 6 and the Upright Stabiliser 28 to the Left Upright 8 with two M8 x 67mm Bolts 42 and two M8 Nylon Locknuts 40 Do not tighten the Nylon Locknuts yet Repeat this step with the Right Upright not shown and the Right Base not shown e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed
19. ve the curl post from the front leg before performing leg curl or leg exten sion exercises with the leg lever see page 12 17 Always set both weight rests at the same height The adjustment knobs must be insert ed through both the uprights and the weight rests and firmly tightened into the welded nuts Never tighten the adjustment knobs into the uprights and then set the weight rests in the uprights on top of the adjustment knobs 18 Always exercise with a partner When you are performing bench press exercises squat exercises or toe raise exercises your partner should stand behind you to catch the barbell if you cannot complete a repetition 19 If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down A WARN ING 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 WEIDER PRO 440 weight bench The weight bench 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 cardiovascular system the weight bench will help you to achieve the results
Download Pdf Manuals
Related Search