USER`S MANUAL - Icon Heath & Fitness
Contents
1. Push a 3 4 Round Inner Cap 9 into the end of a Short Pad Tube 12 Slide the Short Pad Tube through the indicated hole in the left Fly Arm 25 as shown Push a Short Foam Pad 27 onto the Pad Tube Repeat this step for the right Fly Arm not shown Make sure all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in Adjusting the Weight Bench starting on the next page2. Save this manual for future reference USER S MANUAL LEL RR CLE LIMITED WARRANTY sawaarase 204 rnin ode dae ae Woe aa e Goad E wee E AE FR A 2 IMPORTANT PRECAUTIONS 0 0 00 c nee 3 BEFORE YOU BEGIN sasieta ne vee aa ba bade oben dee E a a nd bea E a E A a 4 PART IDENTIFICATION CHART 0 0 00 nee 5 ASSEMBEY er nite a a EE E aoe She ee A AE een S eerie 6 ADJUSTING THE WEIGHT BENCH oaeasuuaaaanaaauaa tenet eee 10 EXERCISE GUIDELINES f4citube tin sna eee ws Fee ee ob rae ew eee wale Pole ee ees 11 MUSCLE CHART grega peed whee pein San ke bone nee wed hee ee oka N oe ad ak eid 12 PARIOEIS Ite paweeanes oneal teaver ein cetaceans A EE eeu eee eau oes A ae 14 EXPLODED DRAWING sgons eee dace ee eee dee AE eR eae Ee Dew Chee Dee Pe ede eS 15 ORDERING REPLACEMENT PARTS 000000 anaana Back Cover 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
3. to the Backrest 6 with two M6 x 38mm Screws 30 and two M6 Washers 26 Note Do not tighten the Screws fully 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 upper sets of holes in the Uprights 1 Rotate the Support Rod to the locked position with the locking pin wrapped around the Upright Lubricate the M10 x 135mm Bolt 36 Attach the Backrest Tubes 5 to the welded tube on the Frame 2 with the Bolt two M10 Washers 34 and an M10 Nylon Locknut 33 Fully tighten all four M6 x 38mm Screws 30 used in step 7 Attach the Seat 11 to the brackets on the Frame 2 with four M6 x 16mm Screws 29 and four M6 Washers 26 10 Tap a Fly Arm Stop 15 onto the welded tube on each Upright 1 11 12 13 14 Tap two 30mm Square Inner Caps 22 into each open end of the left Fly Arm 25 Push a 1 Round Inner Cap 24 into the end of the weight tube Slide a Weight Stop 28 onto the weight tube Assemble the right Fly Arm not shown in the same manner Press two Plastic Bushings 14 into the indicated holes in the left Upright 1 Attach the left Fly Arm 25 to the Upright using an M10 x 114mm Bolt 19 and a Butterfly Knob 13 Make sure the Fly Arm is on the outside of the Fly Arm Stop 15 Attach the right Fly Arm not shown to the right Upright not shown in the same manner
4. 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 improper 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 amp FITNESS
5. INC 1500 S 1000 W LOGAN UT 84321 9813 WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 Exploded Drawing Model No WEBE13872 RO699A Part List Model No WEBE13872 ROG99A Important Precautions Key No Qty Description Key No Qty Description y 7 P WARNING To reduce the risk of serious injury read the following important precautions before 1 2 Upright 20 1 1 Angled Round Cap using the weight bench 2 1 Frame 21 4 38mm Square Inner Cap 3 1 Crossbar 22 8 30mm Square Inner Cap 1 Read all instructions in this manual before 13 When using the backrest in an inclined posi 4 1 Leg Lever 23 4 Long Foam Pad using the weight bench tion make sure that the support rod is insert 5 2 Backrest Tube 24 3 1 Round Inner Cap ed completely through the uprights and that 6 1 Backrest 25 2 Fly Arm 2 Use the weight bench only as described in the support rod is turned to the locked posi 7 1 Support Rod 26 8 M6 Washer this manual tion 8 1 Front Leg 27 2 Short Foam Pad 9 8 3 4 Round Inner Cap 28 2 Weight Stop 3 It is the responsibility of the owner to ensure 14 If you feel pain or dizziness at any time while 10 2 Long Pad Tube 29 4 M6 x 16mm Screw that all users of the weight bench are ade exercising stop immediately and begin cool 11 1 Seat 30 4 M6 x 38mm Screw quately informed of all precautions ing down 12 2 Short Pad Tube 31 1 M10 x 19mm Bolt 13 2 Butterfly Kn
6. OLING DOWN End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move 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 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 exercises performed weight and 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 Muscle Chart Trapezius Deltoid Brachioradials Abductor Hip Flexors Quadriceps Adductor Soleus Trapezius Deltoid Rhomboideus Triceps Latissimus Dorsi Spinae Erectors Brachioradials Maximus Abductors Hamstring Gastrocnemius Part Identification Chart Model No WEBE13872 __Roes9a This chart is provided to help you identify the small parts used in assembly The number in parenthesis below each part 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
7. 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 1 The MODEL NUMBER of the product WEBE13872 2 The NAME of the product WEIDER 138 Weight Bench 3 The SERIAL NUMBER of the product see the front cover of this manual 4 The KEY NUMBER and DESCRIPTION of the desired part s see page 14 of this manual Part No 155885 J01167 C RO699A Printed in China 1999 ICON Health amp Fitness Inc Model No WEBE13872 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 find that there are missing or damaged parts we will guarantee you complete sat isfaction through direct assis tance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained techni cians on our customer hot line will provide immediate assis tance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST VISIT OUR WEBSITE AT www weiderfitness com CAUTION Read all precautions and instruc tions in this manual before using this equipment
8. al on the Crossbar must be facing up and the long bracket on the weight rests must be on the side shown here 2 Tap two 30mm Square Inner Caps 22 into the open ends of the stabilizer on the Front Leg 8 Attach the Front Leg 8 to the Frame 2 with the M10 x 19mm Bolt 31 e As you assemble the weight bench make sure that all parts are oriented as shown in the drawings THE FOLLOWING TOOLS NOT INCLUDED ARE REQUIRED FOR ASSEMBLY Two 2 adjustable wrenches X39 One 1 phillips screwdriver s 5 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 Long Bracket on Weight Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS e Muscle Building 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 continually 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 consecut
9. e solvents ADJUSTING THE BACKREST The Backrest 6 can be used in a level position three inclined positions or a declined position 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 upper sets of holes in the Uprights 1 Rotate the Support Rod to the locked position so the locking pin is wrapped around the Upright Lay the Backrest on the Support Rod Lower Holes 7 Upper Holes To use the Backrest 6 in a level position insert the Support Rod 7 through the lowest set of holes in the Uprights 1 Rotate the Support Rod to the locked posi j i tion so the locking pin is wrapped around the Upright Locking Lay the Backrest on the Support Rod Pin 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 on the Leg Lever CAUTION When you are using the leg lever place a barbell not included with the same amount of weight on the weight rests to bal ance the bench To use the Fly Arms 25 make sure there is a Weight Stop 28 on each weight tube Next slide the desired weights not included onto the weight tubes WARN ING Do not place more than 30 pounds on each Arm REMOVING AND ATTACHING THE FLY ARMS Some ex
10. e specific results you want For your benefit read this manual carefully before using the WEIDER 138 Weight Bench If you have additional questions please call our Customer Service Weight Rests Upright Backrest Right Fly Arm Leg Lever Weight Tube MONDAY Date Department toll free at 1 800 999 3756 Monday h r 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 WEBE13872 The serial number can be found on a decal attached to the WEIDER 138 Weight Bench see the front cover of this manual Before reading further please look at the drawing below and familiarize yourself with the parts that are labeled TUESDAY Date l WEDNESDAY Date l l Upright Support Rod Left Fly Arm i THURSDAY Date l l FRIDAY Date l i AEROBIC EXERCISE EXERCISE werent sers mers AEROBIC EXERCISE EXERCISE weem sers EPs Make photocopies of this page for scheduling and recording your workouts 13 for 3 minutes after each set if you are doing a muscle building workout 1 minute after each set if you are doing a toning workout and 30 seconds after each set if you are doing a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exer cise CO
11. ercises are easier to perform if the Fly Arms 25 are removed from the weight bench To remove the Fly Arms remove the Butterfly Knob 13 and the M10 x 114mm Bolt 19 from each Fly Arm and Upright 1 Place the Fly Arms in a safe place To re attach the Fly Arms 25 align the holes in the Fly Arms with the holes in the Uprights 1 Insert the M10 x 114mm Bolts 19 through the Fly Arms and Uprights Tighten the Butterfly Knobs 13 onto the Bolts 10 3 Make sure the Uprights 1 are oriented as shown The long bracket on the weight rests must be on the side indicated Attach the Frame 2 to the Crossbar 3 with two M8 x 57mm Bolts 18 two M8 Washers 16 and two M8 Nylon Locknuts 17 4 Tap a 30mm Square Inner Cap 22 into each open 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 Lubricate the M10 x 58mm Bolt 32 Attach the Leg Lever 4 to the bracket on the Frame 2 with the Bolt and the M10 Nylon Locknut 33 6 Tap two 3 4 Round Inner Caps 9 into each Long Pad Tube 10 Insert the Pad Tubes through the holes in the Leg Lever 4 Slide two Long Foam Pads 23 onto each Pad Tube Long bracket on Weight Rests 7 Tap a1 Square Inner Cap 35 into the indicated ends of the two Backrest Tubes 5 Attach each Backrest Tube 5
12. ively The proper amount of weight for each exercise depends upon the individual user It is up to you to gauge your limits Select the amount of weight that you think is right for you Begin with 3 sets of 8 repeti tions for each exercise that 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 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 maximum 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 running 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 wi
13. ob 32 1 M10 x 58mm Bolt 4 Use the weight bench only on a level surface 15 The weight bench is intended for home use 14 4 Plastic Bushing 33 2 M10 Nylon Locknut Cover the floor beneath the weight bench for only Do not use the weight bench in any 15 2 Fly Arm Stop 34 2 M10 Washer protection commercial rental or institutional setting 16 6 M8 Washer 35 2 1 Square Inner Cap 17 6 M8 Nylon Locknut 36 1 M10 x 135mm Bolt 5 Inspect and tighten all parts regularly 16 WARNING DECAL PLACEMENT The decal 18 6 M8 x 57mm Bolt 1 User s Manual replace any worn parts immediately shown below has been placed on the weight 19 2 M10 x 114mm Bolt 1 Exercise Poster bench If the decal is missing or if it is not ee 6 Keep children under the age of 12 and pets legible please call our Customer Service Indicates a non illustrated part Specifications are subject to change without notice See the back cover for away from the weight bench at all times Department toll free at 1 800 999 3756 information on ordering replacement parts Monday through Friday 6 a m until 6 p m 7 Always make sure there is an equal amount Mountain Time to order a free replacement of weight not included on each side of your decal Apply the replacement decal to the barbell not included when you are using it location shown 8 Do not use a barbell not included longer than five feet with the weight bench A e Misuse of this product may result in serious injury 9 When
14. per 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 12 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 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 11 for important exercise information and refer to the accompanying exercise poster to see the correct form for each exercise Refer also to the exer cise 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 us
15. th aerobic exercise you can reshape and strengthen your body plus develop a stronger heart and lungs 11 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 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 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 pro
16. to see if it has been pre assembled COE M10 x 135 mm Bolt 36 Tm ee M10 x 114mm Bolt 19 CO OH M10 x 58mm Bolt 32 M8 Nylon Locknut 17 C I OB M8 x 57mm Bolt 18 M10 Nylon Locknut 33 C m M10 x 19mm Bolt 31 hw M6 x 16mm Screw 29 immm M6 x 38mm Screw 30 M8 Washer 16 6 M6 Washer 26 8 M10 Washer 34 2 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 1 Before assembling this product make sure you have read and understand the information in the box above Tap two 38mm Square Inner Caps 21 into the open ends of the stabilizers on each Upright 1 Attach the Crossbar 3 to the two Uprights 1 with four M8 x 57mm Bolts 18 four M8 Washers 16 and four M8 Nylon Locknuts 17 Make sure the Crossbar 3 and both Uprights 1 are ori ented as shown The dec
17. you are using the leg lever place a Read user s manual and follow all warnings barbell not included with the same amount p ana operating meiructions proe ane of weight on the weight rests to balance the Replace label if damaged illegible or removed bench Decal Shown at 75 10 Always wear athletic shoes for foot protec tion while exercising 11 Keep hands and feet away from moving parts 12 The weight bench is designed to support a maximum of 360 pounds including the user 14 a barbell and weights Do not place more than 110 pounds including a barbell and weights on the weight rests do not place more than 30 pounds on each fly arm do not place more than 50 pounds on the leg lever 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 WEIDER 138 Weight Bench The versatile WEIDER 138 Weight Bench is designed to be used with your own weight set not included to develop every major muscle group of the body Whether your goal is a shapely figure dramatic muscle size and strength or a healthier cardiovascular system the WEIDER 138 Weight Bench will help you to achieve th
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