USER`S MANUAL
Contents
1. EXERCISE FORM You will gain the greatest benefits from exercising by maintaining proper form 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 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 A WARNING 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 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 on a level surface Cover the floor beneath the weight bench to protect 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 Always wear athletic shoes for foot protec tion while exercising Keep hands and feet away from moving parts The weight b2. tions in this manual before using this equipment Save this manual for future reference l new products prizes fitness tips and much more www weiderfitness com Rest for a short period of time after each set The slowly as you stretch and do not bounce Ease into LEI of Co nte nts ideal resting periods are each stretch gradually and go only as far as you can Rest three minutes after each set for a muscle build without strain Stretching at the end of each workout Warning Decal Placement 9 ing workout is very effective for increasing flexibility Se paaa AA NA minut ener each E tonite werkout uk lani Marie nk eee tetera a sea ho etree ertiete S oi e ar a ETANG MOTIVATED PSSCIIOIV peetane AA 5 NOPSOLL jg et ina Adjusting the Weight Bench 2 9 plano P NE Hg U T COUPA O WEEKS TamIJanang FONIO VANOR KEEN AFECTE AOA WOON AS Exercise Guidelines 10 yourself with the equipment and learning the proper the date the exercises performed the weight plus the T E maa Pea ank eae a ea ee ee a Be NANG DAN eel NG DEER KN ka k Aa AA amba ee petiien coiapicied Recor te ee ee Se NT DANG ee ee seine We ERE nd Kaman AAPEA atte one Note A Part List an Exploded Drawing and a Part Identification Chart are attached in the centre of this manual aa leh Asa rem nai PALAGE Reon ro inni ly PANGA ieee penne saga y End each workout with 5 to 10 minutes of stretching enjoyable part of your everyday life Include stretches for both y
3. on the Adjustment Leg 7 onto the two M10 x 72mm Carriage Bolts 21 in the Stabiliser 2 Tighten an M10 Nylon Locknut 18 onto each Bolt Press a 60mm Round Endcap 10 onto each end of the Stabiliser 2 Slide the Adjustment Leg 7 up into the Leg 6 Line up one of the holes in the Adjustment Leg with the indicated hole in the Leg Insert the Adjustment Knob 23 into the holes in the Leg 6 and the Adjustment Leg 7 Fully tighten the Adjustment Knob into the indicated welded nut Attach a 30mm x 25mm Bumper 26 to the indicated hole in the Main Frame 1 with a Bumper Screw 25 Press a 25mm x 50mm Inner Cap 14 into the indi cated end of the Backrest Frame 4 Hold the opposite end of the Backrest Frame 4 inside the indicated bracket on the Main Frame 1 Attach the Backrest Frame to the Main Frame with an M10 x 80mm Bolt 17 and an M10 Nylon Locknut 18 Do not overtighten the Nylon Locknut the Backrest Frame must pivot easily Note that the bracket on the Backrest Frame 4 has four sets of oval holes and one set of round holes Hold the 15mm x 10 5mm x 67mm Spacer 28 between the round holes in the bracket Insert an M10 x 85mm Bolt 29 through the bracket and the Spacer Tighten an M10 Nylon Locknut 18 onto the Bolt Make sure that the Spacer is under the Main Frame 1 Insert the Locking Pin 16 through one of the four sets of oval holes in the bracket on the Backrest Frame 4 and throu
4. How to Order Replacement Parts To order replacement parts contact the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Greenwich House 223 North Street Sheepscar Leeds LS7 2AA West Yorkshire Tel Country Code 0345 089009 Fax 0113 2411120 When ordering parts please be prepared to give the following information The MODEL NUMBER OF THE PRODUCT WEEVBE70300 The NAME OF THE PRODUCT WEIDER PRO125 e The SERIAL NUMBER OF THE PRODUCT see the front cover of this manual The KEY NUMBER OF THE PART S see the PART LIST and the EXPLODED DRAWING attached in the cen tre of this manual The DESCRIPTION OF THE PART S5 see the PART LIST and the EXPLODED DRAWING attached in the cen tre of this manual Part No 169596 RO900A Printed in China 2000 ICON Health amp Fitness Inc EIDER Class HC Fitness Product Model No WEEVBE70300 Serial No Write the serial number in the space above for reference USER S MANUAL Serial Number Decal QUESTIONS As a manufacturer we are committed to providing complete customer satisfaction If you have questions or if there are missing parts we will guarantee complete satisfaction through our Customer Service Department 0345 089009 Please CALL Or WRITE ICON Health amp Fitness Ltd Greenwich House 223 North Street Sheepscar Leeds LS7 2AA West Yorkshire CAUTION Read all precautions and instruc
5. are Inner Cap 9 1 Seat 25 2 Bumper Screw 10 4 60mm Round Endcap 26 2 30mm x 25mm Bumper 11 4 Foam Pad 27 1 Support Plate M10 x 72mm Carriage Bolt 21 4 12 1 Long Pad Tube 28 1 15mm x 10 5 x 67mm Spacer 13 4 19mm Round Inner Cap 29 1 M10 x 85mm Bolt ANT 14 3 25mm x 50mm Inner Cap 30 1 Locking Pin w Ring 15 8 M6x 16mm Screw 31 1 Short Pad Tube Bumper Screw 25 2 16 1 Locking Pin 1 User s Manual Note indicates a non illustrated part Specifications are subject to change without notice See the back cover M10 x 80mm Bolt 17 1 of the user s manual for information about ordering replacement parts M6 x 16mm Screw 15 8 M10 x 85mm Bolt 29 1 ANNAN H M10 x 95mm Bolt 20 1 Exploded Drawing Model No WEEVBE70300
6. e box above Turn one of the Stabilisers 2 so the warning decal is facing up as shown Note that on one side of the Stabiliser there is an indentation around each of the two holes Insert two M10 x 72mm Carriage Bolts 21 through the holes in the Stabiliser so that the bolt heads fit into the indentations Mount the Short Pad Tube 31 in the Leg 6 by following the instructions above Slide the bracket on the Main Frame 1 onto the two M10 x 72mm Carriage Bolts 21 in the Stabiliser 2 Make sure that the Main Frame is turned as shown Tighten an M10 Nylon Locknut 18 onto each Carriage Bolt 11 Make sure that all parts are tightened before you use the weight bench Cover the floor beneath the weight bench to protect the floor Press a 60mm Round Endcap 10 onto each end of the Stabiliser 2 2 Insert two M10 x 70mm Bolts 19 through the holes in the Support Plate 27 and then through the indi cated holes in the Main Frame 1 Slide the bracket on the Leg 6 onto the two M10 x 70mm Bolts 19 Tighten two M10 Nylon Locknuts 18 onto the Bolts Press a Square Bushing 22 onto the lower end of the Leg 6 Press a 25mm Square Inner Cap 24 into the tube on the Leg 18 Go 3 Locate the second Stabiliser 2 and note the inden tations around the holes Insert two M10 x 72mm Carriage Bolts 21 through the holes in the Stabiliser so that the bolt heads fit into the indenta tions Slide the bracket
7. ench is designed to support a maximum of 165 kg including the user and dumbbells If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down 11 12 13 14 The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting Always make sure that the locking pins are fully inserted and in the proper position for the exercise you are performing When the seat is tilted to the upright position always insert the locking pin into the hole in the seat frame as shown below Do not insert the locking pin into the welded tube When the seat is in the lower position insert the locking pin into the welded tube to pre vent the seat from pivoting during exercise A WARNING 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 125 weight bench The WEIDER PRO 125 is designed to help you develop every major muscle group of the body Whether your goal is a shapely fig ure dramatic muscle size and strength or a healthier cardiovascular system the PRO 125 weight bench will help y
8. ets on the Seat Frame 5 with four M6 x 16mm Screws 15 Assembly Before beginning assembly carefully read the The following tools not included are required following information and instructions If assis for assembly tance is needed call 0345 089009 Two 2 adjustable wrenches e Assembly requires two people One 1 rubber mallet e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing One 1 standard screwdriver ma ag NN materials until assembly is completed One 1 phillips screwdriver Tighten all parts as you assemble them unless instructed to do otherwise e Lubricant such as grease or petroleum jelly and soapy water To identify small parts use the PART IDENTIFI CATION CHART in the centre of this manual Assembly will be more convenient if you have a socket set a set of open end or closed end 10 Press 19mm Round Inner Caps 13 into the ends e As you assemble the weight bench make sure all wrenches or a set of ratchet wrenches of the Long Pad Tube 12 and the Short Pad Tube parts are oriented as shown in the drawings 31 Slide a Plastic Spacer 3 and a Foam Pad 11 onto one end of the Long Pad Tube 12 Insert the Long Pad Tube into the hole in the Seat Frame 5 Slide a Plastic Spacer 3 and a Foam Pad 11 onto the other end of the Long Pad Tube 1 Before assembling this product make sure that you understand the information in th
9. gh the welded tube in the Main Frame 1 the welded tube is shown in drawing 5 Attach the Backrest 8 to the brackets on the Backrest Frame 4 with four M6 x 16mm Screws 15 Attach a 30mm x 25mm Bumper 26 to the indicat ed hole in the Main Frame 1 with a Bumper Screw 25 Press a 25mm x 50mm Inner Cap 14 into each end of the Seat Frame 5 Note that the Seat Frame 5 has two welded tubes Tube A passes through the Seat Frame and tube B is welded beneath the Seat Frame Do not confuse the two tubes in this step Align tube A in the Seat Frame 5 with the upper hole in the indicated bracket on the Main Frame 1 Attach the Seat Frame to the Main Frame with the M10 x 95mm Bolt 20 and an M10 Nylon Locknut 18 Do not overtighten the Nylon Locknut the Seat Frame must pivot easily Insert the Locking Pin w Ring 30 through tube B to prevent the Seat Frame 5 from pivoting Oval Adjustment Holes Bracket Part List Model No WEEVBE70300 R0900A Part Identification Chart Model No WEEVBE70300 Rrosooa Key No Qty Description Key No Qty Description 1 1 Main Frame 17 1 M10 x 80mm Bolt 2 2 Stabiliser 18 9 M10 Nylon Locknut 3 4 Plastic Spacer 19 2 M10 x 70mm Bolt 4 1 Backrest Frame 20 1 M10 x 95mm Bolt M10 x 70mm Bolt 19 2 5 1 Seat Frame 21 4 M10 x 72mm Carriage Bolt 6 1 Leg 22 1 Square Bushing 7 1 Adjustment Leg 23 1 Adjustment Knob M10 Nylon Locknut 18 8 1 Backrest 24 1 25mm Squ
10. hrough one of the three lower sets of holes in the adjustment bracket and through the welded tube in the Main Frame 1 To use the Backrest 8 in a declined position remove the Locking Pin 16 lower the Backrest until it rests on the Main Frame 1 and then re insert the Locking Pin ADJUSTING THE HEIGHT OF THE WEIGHT BENCH To adjust the height of the weight bench loosen the Adjustment Knob 23 and raise or lower the Main Frame 1 to the desired height Align the hole in the Leg 6 with one of the holes in the Adjustment Leg 7 Re insert the Adjustment Knob and tighten it fully into the welded nut SETTING UP THE WEIGHT BENCH FOR ROMAN CHAIR EXERCISES To use the weight bench for roman chair exercises first raise the Seat Frame 5 to the upright position Insert the Locking Pin w Ring 30 through the indicated hole in the adjustment bracket and the hole in the Seat Frame Adjust the height of the weight bench as described above so the Seat 9 is in a comfortable position Note When the Seat 9 is in the lower position insert the Locking Pin w Ring 30 through the welded tube to prevent the Seat from pivoting during exercise 44 WARNING when the Seat 9 is tilt ed to the upright position always insert the Locking Pin w Ring 30 into the hole in the Seat Frame 5 as shown Do not insert the Locking Pin into the welded tube Adjustment Bracket Adjustment Bracket 9 Attach the Seat 9 to the brack
11. ou achieve the specific results you want For your benefit read this manual carefully before using the WEIDER PRO 125 weight bench If you have additional questions please call our Customer Foam Pad Seat Adjustment Bracket Foam Pads Leg Adjustment Knob Adjustment Leg Stabiliser Service Department 0345 089009 To help us assist you please note the product model number and serial number before calling The model number is WEE VBE70300 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 Seat Backrest Adjustment Bracket Main Frame Adjusting the Weight Bench This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 10 for impor tant information on how to get the most benefit from your exercise program 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 8 can be used in a level position two inclined positions and a declined position To adjust the Backrest to a level position or an inclined position first remove the Locking Pin 16 Raise or lower the Backrest and insert the Locking Pin t
12. our arms and legs Move SUGGESTED EXERCISES These pictures show a variety of exercises that can be performed with your weight bench Note Your bench Warning DY Yers Placement may differ in appearance from the benches shown in the photos The decals shown at the right have been placed on the weight bench If either of the decals is missing or illegible Do not use this tube e Misuse of this product may result in serious injury please call our Customer to pin seat in upright e Read user s manual and follow all warnings HEN noche paahon a at 0345 089009 to order a free e Replace label if damaged illegible or removed replacement decal Apply the replacement decal in the loca tion shown Alternate French Curl Flyes Incline Sit up Leg Raise Bench Press WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 11 Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS Muscle Building The only way to increase the size and strength of your muscles is to push them close to their maximum capacity When you progressively increase the inten sity of your exercise your muscles will continually adapt and grow You can tailor the individual exercise to the proper intensity level 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 exercise such as one sit up A set is a series of re
13. petitions The proper amount of weight for each exercise obvi ously 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 repeti tions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a moderate percentage of their capacity Select a mod erate 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 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 Many people desire a complete and well balanced fit ness program and cross training is a very efficient way to accomplish this One example of a balanced 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 Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of
14. weight training and aerobic exer cise will reshape and strengthen your body plus develop your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Specifying the exact length of time for each workout as well as the number of repetitions or sets for each exercise is a highly individual matter It is very impor tant to avoid overdoing it during the first few months of your exercise program You should progress at your own pace and be sensitive to your body s sig nals If you experience pain or dizziness at any time while exercising stop immediately 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 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 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 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
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