USER`S MANUAL - Icon Heath & Fitness
Contents
1. 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 return stage Proper breathing is important Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read the following important precautions before using the exercise rack 1 Read all instructions in this manual and all warnings on the exercise rack before using the exercise rack Use the exercise rack only as described in this manual 2 It is the responsibility of the owner to ensure that all users of the exercise rack are ade quately informed of all precautions 3 The exercise rack is intended for home use only Do not use the exercise rack in any commercial rental or institutional setting 4 Keep the exercise rack indoors away from moisture and dust Place the exercise rack on a level surface with a mat beneath it to pro tect the floor or carpet Make sure that there is enough clearance around the exercise rack to mount dismount and use the exercise rack 10 Keep children under 12 and pets away from the exercise rack at all times Make sure all parts are properly tightened each time the exercise rack is used Replace any2. worn parts immediately Always wear athletic shoes for foot protec tion while exercising The exercise rack is designed to support a maximum user weight of 135 kg 300 Ibs The exercise rack is not designed to be used with weights Do not use weights or other forms of resistance with the exercise rack If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing 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 WEIDER PRO PT800 exercise rack The exercise rack is designed to help you develop the major muscle groups of the upper body Whether your goal is a shapely figure dramatic increase in muscle size and strength or a healthier cardiovascular system the exercise rack will help you achieve the specific results you want For your benefit read this manual carefully before using the exercise rack If you have questions after reading this manual please call our Customer Service ASSEMBLED DIMENSIONS Height 84 in 213 cm Width 41 in 104 cm Depth 44 in 112 cm Arm Pad Handles Foot Rest Department at 08457 089 0
3. 09 To help us assist you please note the product model number and serial number before calling The model number is WEEVBE1495 0 The serial number can be found ona decal attached to the exercise rack see the front cover of this manual Before reading further please review the drawing below and familiarise yourself with the parts that are labelled Pull up Arm Upright Backrest Handle ADJUSTMENTS This section explains how to adjust the exercise rack See the EXERCISE GUIDELINES on page 10 for impor tant information about 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 Make sure all parts are properly tightened each time the exercise rack is used Replace any worn parts immediate ly The exercise rack can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ADJUSTING THE DIP ARM To adjust the Dip Arm 6 to the up or down position remove the Pin 23 Move the Dip Arm to the new position and reinsert the Pin in to the Arm Note The Pin must be inserted into the Dip Arm and Upright 3 when the Dip Arm is in the up position as shown in the drawing The Pin will be behind the Upright when the Dip Arm is in the down position 7 Attach an Arm Pad 10 to the Dip Arm 6 with two M6 x 65mm Screws 21 and two M6 Washers 15 ASSEMBLY Wet a Short Foam G
4. ORDERING REPLACEMENT PARTS If you encounter any problems with this product or if you need to order replacement parts contact the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Leeds LS11 8JG Great Britain GB 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 WEEVBE1495 0 e the NAME of the product WEIDER PRO PT800 exercise rack 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 DRAW ING in the centre of this manual Part No 226076 RO705A Printed in China 2005 ICON IP Inc Weier PT800 Model No WEEVBE1495 0 Serial No USER S MANUAL Write the serial number in the 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 or damaged parts please call 08457 089 009 Or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Leeds LS11 8JG Great Britain GB csuk iconeurope com A CAUTION Read all precautions and instruc tions in this manual befo
5. 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 l J K L M N O F Q R S T U V W X 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 adapt and grow as you progressively increase the intensity of your exercise You can adjust the inten sity 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 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 the
6. e or removed WEIDER is a registered trademark of ICON IP Inc 2 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 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 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 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
7. m 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 discomfort 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 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 exercise cycle or an elliptical exerciser on Tuesday and Thursday e 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 10 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 Yo
8. ound Inner Cap M6 Washer Short Foam Grip 50mm Round Arm Cap Bushing Key No Qty NNN OH 000 N lt st i a NO R0705A Description M10 x 90mm Bolt M10 x 30mm Screw M6 x 65mm Screw M10 x 215mm Bolt Pin M4 x 16mm Self tapping Screw M10 Nylon Locknut 50mm x 127mm Inner Cap M10 x 95mm Bolt 70mm x 50mm Outer Endcap M10 x 65mm Screw M10 Washer M10 x 70mm Screw Grip Tape User s Manual Exercise Guide Grease Pack Note 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 EXPLODED DRAWING Model No WEEVBE1495 0 R0705A 10
9. re using this equipment Save this manual for future reference www iconeurope com TABLE OF CONTENTS WARNING DECAL PLACEMENT 00 00 e cece tenet ene 2 IMPORTANT PRECAUTIONS pereon pdga a ino Eei rana a tne tenets 3 BEFORE YOU BEGIN avsar tai i aiaiai e pii aa D PA ee ae E a ed ae ae ee ew ai 4 ASSEMBLY meag ENE EEE E Ea E E a r ENE E a AE E addres Wi S pE E AAE E 5 ADJUSTMENTS eere tvad ob eta ae pede i eiaei Minki eri e Ea R E Ea e he hee eee O ee 9 EXERCISE GUIDELINES wicca aeop raid i sie r ae ered eae ee oe ae dia ee elec acai ok Sage as 10 ORDERING REPLACEMENT PARTS 0000 c cece eee ntti Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the centre of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly WARNING DECAL PLACEMENT The decal shown here has been placed on the exercise rack in the indicated location If the decal is missing or illegible call our Customer Service Department toll free and order a free replace ment decal see the back cover of this manual Apply the replace ment decal in the location shown e Misuse of this machine may result in serious injury e Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine e Keep body clothing and hair free and clear of all moving parts e Replace label if damaged illegibl
10. rip 16 and the indicated handle on the Dip Arm 6 with soapy water Press a Bushing 18 the Short Foam Grip anda 28mm Round Inner Cap 14 onto the handle on the Dip Arm e Tighten all parts as you assemble them unless Make Things Easier for Yourself instructed to do otherwise This manual is designed to ensure that the exercise rack can be assembled successfully by anyone Most people find that by setting aside plenty of time assembly will go smoothly The following tools not included may be required for assembly e As you assemble the exercise rack make sure all parts are oriented as shown in the drawings Repeat this step for the other side of the Dip Arm 6 Before beginning assembly carefully read the following information and instructions Tie Adjustabie spanners f e One rubber mallet e Assembly requires two people e One standard screwdriver e For help identifying small parts use the PART IDENTIFICATION CHART One Phillips screwdriver 1A 55 e Place all parts in a cleared area and remove the Assembly will be more convenient if you have a set packing materials Do not dispose of the packing of spanners 8 Attach the Backrest 11 to the Upright 3 with materials until assembly is completed two M6 x 65mm Screws 21 and two M6 Washers 15 Before beginning assembly make sure you understand the information in the box above Important Some of the parts described in the assembly step
11. s may be pre assembled Attach the Centre Base 4 to the Base Frame 1 with four M10 x 90mm Bolts 19 four M10 Washers 30 and four M10 Nylon Locknuts 25 Make sure the warning decal is in the position shown Do not tighten the Locknuts yet 9 Make sure that all parts have been properly tightened before the exercise rack is used 2 Attach the Upright Base 2 to the Centre Base 4 with two M10 x 95mm Bolts 27 and two M10 Nylon Locknuts 25 Do not tighten the Locknuts yet 3 Attach the Support 5 to the Base Frame 1 with two M10 x 90mm Bolts 19 and two M10 Nylon Locknuts 25 Do not tighten the Locknuts yet Insert the Upright 3 into the Upright Base 2 Attach the Upright and Support 5 to the Upright Base with four M10 x 30mm Screws 20 Tighten the M10 Nylon Locknuts 25 used in steps 1 3 Attach the Left Handle 9 to the Pull up Arm 7 with an M10 x 65mm Screw 29 an M10 x 70mm Screw 31 and two M10 Washers 30 Press a 50mm Round Inner Cap 12 into the Pull up Arm Make sure that the thick side of the Cap is on the side shown Attach the Right Handle 8 in the same manner Insert the Pull up Arm 7 into the Upright 3 Attach the Pull up Arm to the Upright with four M10 x 30mm Screws 20 and four M10 Washers 30 Lubricate the M10 x 215mm Bolt 22 with the included grease Attach the Dip Arm 6 to the Upright 3 with the Bolt and an M10 Nylon Locknu
12. t 25 Do not overtighten the Locknut the Dip Arm must be able to pivot easily Attach the tether on the Pin 23 to the Upright 3 with an M4 x 16mm Self tapping Screw 24 Insert the Pin into the hole in the Dip Arm 6 and into the Upright PART IDENTIFICATION CHART MAKE ASSEMBLY EASIER REMOVE AND USE THIS PART IDENTIFICATION CHART AND PART LIST EXPLODED DRAWING DURING ASSEMBLY See the drawings below to identify small parts used in assembly The number in paren theses by each drawing is the key number of the part from the PART LIST 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 a SAVE THIS PART IDENTIFICATION CHART PART LIST EXPLODED DRAWING FOR FUTURE REFERENCE M10 x 95mm Bolt 27 M10 x 90mm Bolt 19 Ol eee M10 x 70mm Screw 31 M10 x 215mm Bolt 22 M6 Washer 15 M10 x 65mm Screw 29 M10 Nylon Locknut 25 M6 x 65mm Screw 21 CA M10 x 30mm Screw 20 M10 Washer 30 M4 x 16mm Self tapping Screw 24 PART LIST Model No WEEVBE1495 0 Key No Qty OANDOABRWN PO PONM aaqadNrM _ M HAHA a ae a ana ua Description Base Frame Upright Base Upright Centre Base Support Dip Arm Pull up Arm Right Handle Left Handle Arm Pad Backrest 50mm Round Inner Cap Long Foam Grip 28mm R
13. u 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 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 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
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