USER`S MANUAL - Icon Heath & Fitness
Contents
1. Date M10 x 70mm Bolt 83 M10 Washer 26 WEDNESDAY Date I I M10 x 65mm Carriage Bolt 36 M8 Washer 30 32 AAAA M8 x 40mm Srew 29 ZN E ee M8 Bright Nylon Locknut 34 M10 Nylon Locknut 35 M8 x 16mm Bolt 31 THURSDAY Date I FRIDAY Date I Make photocopies of this page for scheduling and recording your workouts 16 5 ASSEMBLY MONDAY Date L L e 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 spanners As Before beginning assembly carefully read the one rubber mallet H following information and instructions one standard screwdriver _ e Assembly requires two persons one Phillips screwdriver TUESDAY AEROBIC EXERCISE e For help identifying small parts use the PART Date 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 WEDNESDAY EXERCISE WEIGHT SETS REPS2. WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 EXPLODED DRAWING Model No WEEVBE32710 R1001A PART LIST Model No WEEVBE32710 Key No Qty 1 1 2 1 3 1 4 1 5 1 6 2 7 2 8 1 9 2 10 1 11 1 12 1 13 4 14 1 15 2 16 6 17 2 18 3 19 4 Description Front Leg Frame Crossbar Left Upright Right Upright Stabiliser Weight Rest Adjustment Tube Backrest Tube Backrest Seat Leg Lever Joint Plate Long Pad Tube Short Pad Tube Foam Pad 50mm x 45mm Bushing Adjustment Knob 50mm Square Inner Cap Key No Qty 20 10 21 1 22 1 23 3 24 1 25 2 26 6 27 1 28 6 29 8 30 11 31 3 32 2 33 10 34 2 35 15 36 4 1 1 R1001A Description 25mm Square Inner Cap Left Barbell Hook Right Barbell Hook 38mm Square Inner Cap Ring Pin 25mm Round Inner Cap M10 Washer M10 x 130mm Bolt 19mm Round Inner Cap M8 x 40mm Screw M8 Washer M8 x 16mm Bolt M8 Bright Washer M10 x 70mm Bolt M8 Bright Nylon Locknut M10 Nylon Locknut M10 x 65mm Carriage Bolt 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 18 IMPORTANT PRECAUTIONS AWARN l NG To reduce the risk of serious injury read the following important precau ti
3. socket set a set of open end or closed end span Date As you assemble the weight bench make sure all ners or a set of ratchet spanners parts are oriented as shown in the drawings 1 Before assembling the weight bench make sure that you have read and understand the lt gt Welded Nut information in the box above Press two 50mm Square Inner Caps 19 into the ends of a Stabiliser 6 Orient the Stabiliser 6 so that the anchor hole is on the side shown and the indents around the bolt holes are on the bottom Attach the Right Upright 5 to the Stabiliser with two M10 x 65mm THURSDAY AEROBIC EXERCISE Carriage Bolts 36 and two M10 Nylon Locknuts Date 35 Note Be sure that the welded nut is in the indicated position Do not tighten the Nylon Locknuts yet FRIDAY Repeat this step with the Left Upright 4 and the Date other Stabiliser 6 Make photocopies of this page for scheduling and recording your workouts 6 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 familiarizing yourself with the equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 mi
4. To use the Leg Lever 12 slide the desired amount of weight not included onto the weight tube AWARNING Do not place more than 68 kg 150 Ibs on the Leg Lever 12 STORING THE WEIGHT BENCH To store your weight bench remove the Adjustment Knob 18 and the Ring Pin 24 from the bracket on the Crossbar 3 Lift the Front Leg 1 as far as it will go Reinsert the Ring Pin into the Crossbar the Ring Pin will prevent the bench from unfolding A CAUTION to toid the weight bench the holes in the Stabilisers 6 must be at least 45 cm 18 in from the wall and the Backrest 10 must be in the level position see ADJUSTING THE BACKREST on page 11 12 8 Lubricate the M10 x 130mm Bolt 27 Rest the Backrest 10 on the Adjustment Tube 8 Attach the Backrest Tubes 9 to the tube on the Frame 2 with the Bolt two M10 Washers 26 and an M10 Nylon Locknut 35 Do not overtighten the Nylon Locknut the Backrest must be able to pivot easily Tighten the four M8 x 40mm Screws 29 used in step 7 9 Attach the Seat 11 to the Frame 2 with four M8 x 40mm Screws 29 and four M8 Washers 30 10 Press two 38mm Square Inner Caps 23 into the Leg Lever 12 Press two 25mm Round Inner Caps 25 into the ends of the weight tube Lubricate an M10 x 70mm Bolt 33 Attach the Leg Lever 12 to the Front Leg 1 with the Bolt two M10 Washers 26
5. and an M10 Nylon Locknut 35 Do not overtighten the Nylon Locknut the Leg Lever must be able to pivot easily Weight Tube 11 Press two 19mm Round Inner Caps 28 into each of the three Pad Tubes 14 15 Slide the Long Pad Tube 14 into the hole in the Front Leg 1 Slide two Foam Pads 16 onto the ends of the Long Pad Tube Slide the Short Pad Tubes 15 into the holes in the Leg Lever 12 Slide two Foam Pads 16 onto the ends of each Pad Tube 12 Make sure that all the bolts and nylon locknuts are properly tightened before you use the weight lift the Backrest and rest the Adjustment Tube 8 in bench The use of the weight bench will be explained in ADJUSTMENTS beginning on the following page one of the sets of brackets on the Uprights 4 5 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 13 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 10 can be used in a decline position a level position or tw
6. 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 and a list of the muscles affected Refer to the muscle chart on page 14 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 USING THE BARBELL HOOKS To change weights whilst your barbell not included is on the Weight Rests 7 secure the barbell with the Barbell Hooks 21 22 To do this rotate the Barbell Hooks over the barbell This will reduce the possibility of the barbell tipping while you are changing weights ATTACHING WEIGHTS TO THE LEG LEVER
7. 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 Customer Service Department 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 WEEVBE32710 e The NAME of the product WEIDER 220 weight bench 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 on pages 18 and 19 Part No 180113 R1001A Printed in China 2001 ICON Health amp Fitness Inc Model No WEEVBE32710 Serial No Write the serial number in the space above for reference 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 Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK email csuk iconeurope com Class HC Fitness Product A CAUTION Read all precautions and instruc tions in thi
8. amatic muscle size and strength or a healthier cardiovascular system the WEIDER 220 will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have additional ques Adjustment Knob NOTES tions please call our Customer Service Department at 08457 089 009 To help us assist you please mention the product model number and serial number when calling The model number is WEEVBE32710 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 look at the drawing below and familiarise yourself with the parts that are labeled Barbell Hook Backrest Weight Rest Upright Weight Tube Adjustment Tube Folding Bracket Anchor Hole Use the anchor holes to secure the weight bench in a fixed position if desired 17 MONDAY EXERCISE WEIGHT SETS REPS PART IDENTIFICATION CHART Date 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 from the PART LIST on page 18 of this manual Important Some parts may have been pre assembled If you cannot find a part in the parts bags check to see if it has been pre assembled AAW TUESDAY AEROS EXERGSE oo A M10 x 130mm Bolt 27
9. e weight on both ends of the barbell to prevent the barbell from tipping When you are changing weights always secure the barbell with the barbell hooks to help prevent it from falling off the bench Do not set the weight rests on top of the upright adjustment knobs Always adjust both weight rests to the same height before exercising Whilst performing bench press exercises always have a partner stand behind you to catch the barbell if you cannot complete a repetition Whilst using the backrest in a level or inclined position make sure that the pins on the adjustment tube are inserted into the holes in the brackets on the uprights Whilst you are using the leg lever place a barbell with the same amount of weight on the weight rests to balance the bench If you feel pain or dizziness whilst exercis ing stop immediately and cool 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 WEIDER 220 weight bench The versatile WEIDER 220 is designed to be used with your own weight set not included to devel op every major muscle group of the body Whether your goal is a shapely figure dr
10. life Bh ATK any seven ye a Tn ee 14 Orient the Crossbar 3 and the Left and Right Uprights 4 5 as shown Attach the Crossbar to the Left Upright with four M10 x 70mm Bolts 33 two Joint Plates 13 and four M10 Nylon Locknuts 35 Do not tighten the Nylon Locknuts yet Attach the Crossbar 3 to the Right Upright 5 in the same manner Press a 38mm Square Inner Cap 23 into the top of the Front Leg 1 Press four 25mm Square Inner Caps 20 into the indicated tubes on the Frame 2 Attach the Front Leg 1 to the Frame 2 with three M8 x 16mm Bolts 81 and three M8 Washers 30 Do not tighten the Bolts yet Lubricate an M10 x 70mm Bolt 33 Attach the Frame 2 to the upper set of holes in the bracket on the Crossbar 3 with the Bolt two M10 Washers 26 and an M10 Nylon Locknut 35 Do not overtighten the Nylon Locknut the Frame must be able to pivot easily Insert the Ring Pin 24 into the lower set of holes in the bracket on the Crossbar 3 Tighten the Adjustment Knob 18 into the Crossbar and the Frame 2 Tighten all of the M10 Nylon Locknuts 35 and M8 x 16mm Bolts 31 used in steps 1 3 i Y 3 KO 8 Lubricate 5 Press two 25mm Square Inner Caps 20 into the ends of the Adjustment Tube 8 Attach the Left Barbell Hook 21 to a Weight Rest 7 with an M8 Bright Washer 32 and an M8 Bright Nylon L
11. n 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 combination of weight training and aerobic exer cise will reshape and strengthen your body plus develop your heart and lungs 13 PERSONALIZING 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 emphasizing areas that you want to develop most To give
12. nutes 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 Hamstring back of leg Gastrocnemius back of calf XSKXCHMDOVOZELFALCH TOMMIOD gt 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 charts on pages 15 and 16 of this manual can be pho tocopied and used to schedule and record your work outs List the date the exercises performed the weight used and the numbers of sets and repetitions completed Record your weight and key body mea surements at the end of every month Remember the key to achieving the greatest results is to make exer cise a regular and enjoyable part of your everyday
13. o incline positions To use the Backrest in the decline position remove the Adjustment Tube 8 and lay the Backrest on the Adjustment Knob not shown To use the Backrest 10 in a level or incline position AWARNING When using the Backrest 10 in an level or inclined position make sure that the pins on the Adjustment Tube 8 are inserted into the holes in the brackets on the Uprights 4 5 ADJUSTING THE WEIGHT RESTS To adjust the right Weight Rest 7 remove the Adjustment Knob 18 from the Right Upright 5 Slide the Weight Rest up or down to the desired posi tion and line up an adjustment hole with the hole in the Right Upright Replace the Adjustment Knob and turn it clockwise until it is tight Adjust the left Weight Rest 7 in the same manner A WARNING bo not set the Weight Rests 7 on top of the Adjustment Knobs 18 Always adjust both Weight Rests to the same height before exercising 10 11
14. ocknut 34 Attach the Right Barbell Hook 22 to the other side of the other Weight Rest 7 in the same manner 6 Rest the Adjustment Tube 8 in a set of brackets on the Uprights 4 5 Be sure the pins on the Adjustment Tube are inserted into the holes in the brackets Press a 50mm x 45mm Bushing 17 onto the top of each Upright 4 5 Orient the Weight Rests 7 so that the Barbell Hooks 21 22 are in the positions shown Insert the left Weight Rest into the Left Upright 4 Line up an adjustment hole in the left Weight Rest with the hole in the Upright and tighten an Adjustment Knob 18 into the holes Attach the right Weight Rest 7 to the Right Upright 5 in the same manner A WARNING Do not set the Weight Rests 7 on top of the Adjustment Knobs 18 Always adjust both Weight Rests to the same height 7 Tap two 25mm Square Inner Caps 20 into the ends of each Backrest Tube 9 Orient the Backrest 10 with the wide end in the position shown Attach the Backrest to the Backrest Tubes 9 with four M8 x 40mm Screws 29 and four M8 Washers 30 Do not tighten the Screws yet Adjustment Holes Wide End 4 Bracket 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 ada
15. ons before using the weight bench 1 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 protect the floor Make sure that all parts are properly tight ened 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 whilst exercising The weight bench is designed to support a maximum user weight of 115 kg 250 Ibs Do not place more than 50 kg 110 Ibs includ ing a barbell and weights on the weight rests Do not place more than 23 kg 50 Ibs on the leg lever Note The weight bench does not include a barbell or weights 10 11 12 13 14 15 16 17 Do not use a barbell that is longer than 1 5 m 5 ft with the weight bench Always make sure that there is an equal amount of weight on each side of your bar bell whilst you are using it When adding or removing weights always keep som
16. pt 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 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 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 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 Cross training is an efficient way to get a complete and well balanced fitness program An example of a balanced program is e Pla
17. s manual before using this equipment Save this manual for future reference www weiderfitness com Visit our website at TABLE OF CONTENTS WARNING DECAL PLACEMENT 0 0 00 c ce eee eae 2 IMPORTANT PRECAUTIONS 0 000 cc ene 3 BEFORE YOU BEGIN i iced nee eae ee ew dae Nee erie ale Da ew Meda eee ee eee 4 PART IDENTIFICATION CHART 0 0000 ce ene 5 ASSEMBLY ccp disia aa a aE a ati ae a a Ea peredeun ieee ta BONE i d a claws patedeueniaeekd sow ened i 6 ADJUSTMENT Sy prere as4 chew ooa eee a n doe nek Be eee ed a A pate eee O glee alg 11 EXERCISE GUIDELINES cc eva hae Ree eed Ae i ee wa Pee bee ee ee Re raed 13 APIS aie ate aa e a a ates eae saa a comers ana aoe Pee a eae Ghee en as ene sae eae E arena eae ae 18 EXPLODED DRAWING secuwes cane a Weed eee Oe hee bee a Wed Cee een eee ea eb 19 ORDERING REPLACEMENT PARTS 000000 teen Back Cover WARNING DECAL PLACEMENT The decals shown here have been placed on the weight bench If a decal le missing or illegible Keep hands and Misuse of this please call our Customer fingers clear of product may result in Service Department at this area serious injury 08457 089 009 to order a i e Read user s manual and follow all warnings free replacement decal Apply the decal in the indicated location and operating instruc tions prior to use e Do not allow children on or around machine e Replace label if damaged illegible or removed
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