USER'S MANUAL
Contents
1. USING THE DIP ARM To use the Dip Arm 10 slide it onto the posts on the Left Front Upright 4 Make sure that the Dip Arm is fully seated When you are not using the Dip Arm 10 remove it and set it out of the way 16 EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS Note A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions Muscle Building Work your muscles near their maxi mum capacity and progressively increase the intensity of your exercise Adjust the intensity level of an indi vidual exercise as follows Change the amount of resistance used Change the number of repetitions or sets performed Use your own judgment to determine 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 Tone your muscles by working them to a moderate percentage of their capacity Select a moder ate 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 com pleting more sets rather than by using high amounts of r2. Right Center Upright 5 6 Attach the Top Frame 6 to the Right Rear Frame 8 and to the Right Center Upright 5 with two M10 x 75mm Screws 43 two M10 Washers 37 and two Frame Spacers 29 do not tighten the Screws yet Next attach the Top Frame 6 to the Right Front Upright 3 with two M10 x 75mm Screws 43 and two M10 Washers 37 do not tighten the Screws yet 7 Press three Rear Frame Caps 27 onto the Right Rear Frame 8 10 8 If you plan to use Olympic weight plates not included with the weight rack slide an Olympic Adapter 22 onto one of the storage posts on the Right Rear Frame 8 Attach the Olympic Adapter with an M10 x 50mm Screw 45 and an Adapter Cap 28 Attach two more Olympic Adapters 22 to the Right Rear Frame 8 in the same way See the EXPLODED DRAWING on page 19 Repeat steps 2 8 and assemble the Left Base 2 the Left Front Upright 4 the Left Center Upright 49 the Left Rear Frame 9 and the other Top Frame 6 in the same way Attach the Lower Crossbar 11 between the Right Rear Frame 8 and the Left Rear Frame 9 with four M10 x 130mm Screws 40 do not tighten the Screws yet 11 10 Attach one of the two Upper Crossbars 14 between the two Center Uprights 5 49
3. with four M10 x 80mm Screws 42 do not tighten the Screws yet Attach the other Upper Crossbar 14 between the Center Uprights 5 49 in the same way 11 Orient the Pull up Crossbar 7 and the two Carriages 15 as shown Loosen and pull the Adjustment Knob 24 on one of the Carriages 15 and slide the Carriage onto the Pull up Crossbar 7 Then release the Adjustment Knob into one of the adjustment holes in the Pull up Crossbar and tighten the Adjustment Knob Slide the other Carriage 15 onto the Pull up Crossbar 7 in the same way 12 12 13 14 Orient the Pull up Crossbar 7 and the Carriages 15 as shown and attach the Pull up Crossbar to the Top Frames 6 with four M10 x 70mm Screws 47 and four M10 Curved Washers 46 See steps 2 4 6 and 8 10 Tighten all of the Screws 39 43 42 and 40 used in these steps Attach a Dip Handle 13 to the Dip Arm 10 with two M10 x 50mm Screws 45 and a Dip Arm Cap 36 Attach the other Dip Handle 13 in the same way Attach an Armrest 16 to the Dip Arm 10 with four M6 x 20mm Screws 41 Start all four Screws and then tighten them Attach the other Armrest 16 in the same way 13 15 Attach the Backrest 17 to the Dip Arm 10 with four M6 x 20mm Screws 41 Start all four Screws and then tighten them 16 Set the Dip Arm 10 on t
4. Do not dispose of the packing Assembly may be easier if you have a set of materials until you finish all assembly steps wrenches To avoid damaging parts do not use power tools Left parts are marked L or Left and right parts are marked R or Right 1 Callor email Customer Service see the front cover of this manual today and register your product activates your warranty saves you time if you ever need to contact Customer Service allows us to notify you of upgrades and offers 2 3 Identify the Right Base 1 and the Right Front Upright 3 Orient the parts as shown Attach the Right Front Upright 3 to the Right Base 1 with two M10 x 75mm Hex Screws 39 and two M10 Washers 37 do not tighten the Screws yet Identify the Right Center Upright 5 and orient it as shown Attach the Right Center Upright 5 to the Right Base 1 with two M10 x 75mm Hex Screws 39 and two M10 Washers 37 do not tighten the Screws yet 4 5 Identify the Right Rear Frame 8 and orient it as shown Attach the Right Rear Frame 8 to the Right Base 1 with two M10 x 75mm Hex Screws 39 and two M10 Washers 37 do not tighten the Screws yet Identify one of the two Top Frames 6 and ori ent it as shown Slide the Top Frame 6 onto the upper end of the Right Rear Frame 8 The Top Frame 6 should rest on the Right Front Upright 3 and the
5. No 15500C 0 R1013A Description Short Foam Grip Rear Frame Cap Adapter Cap Frame Spacer 50mm Round Cap 32mm Round Cap 25mm Round Cap Base Foot Oval Cap M10 x 20mm Screw Dip Arm Cap M10 Washer M4 x 16mm Screw M10 x 75mm Hex Screw M10 x 130mm Screw M6 x 20mm Screw M10 x 80mm Screw M10 x 75mm Screw M10 x 28mm Screw M10 x 50mm Screw M10 Curved Washer M10 x 70mm Screw M10 Large Washer Left Center Upright User s Manual Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual If a part is missing call 1 877 992 5999 These parts are not illustrated 18 Model No 15500C 0 R1013A EXPLODED DRAWING ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY IMPORTANT To protect your fitness equipment with an extended service plan see page 4 ICON of Canada Inc ICON warrants this product to be free from defects in workmanship and
6. WEIDER 500 L Model No 15500C 0 Serial No ia PS USER S MANUAL Serial Number Decal ACTIVATE YOUR WARRANTY To register your product and activate your warranty today contact Customer Service CUSTOMER SERVICE Call toll free 1 888 936 4266 Mon Fri 7 30 a m 4 30 p m ET excluding holidays or email us at customerservice iconcanada ca Please do not contact the store ACAUTION FIY MAKE YOUR Read all precautions and instruc PANES CONS tions in this manual before using R this equipment Keep this manual IFIT COM for future reference TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS 2 00 ec cee eee eee oe bee Cee oe E E 3 BEFORE YOU BEGIN GS a siete cease te A AA hee eee a o ee be 5 PART IDENTIFICATION CHART 6 ASSEMBEY arie enna 7 ADJUSTMENT doo a E ER 16 EXERCISE GUIDELINES iii ii a ede AR ERRE E b l i ee eb ale 17 PARTEIS Titas ricm A ewe tara Bee a A RE eens 18 EXPLODED DRAWING ss risrkbmiiezajija EEA TTT 19 ORDERING REPLACEMENT PARTS reces pesare e iena a i ARA Back Cover LIMITED WARRANTY zice iii ERRE Ei RR R a a Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the i warning decal s If a decal is missing n AWA R N N G or illegible see the front cover of this on I ri lp manual and request a free replacement e Donet allew dao and decal Apply the decal in the location X imovine par
7. While adding or removing weight plates always keep some weight on both ends of the barbell to prevent the barbell from tipping Over exercising may result in serious injury or death If you feel faint or if you experience pain while exercising stop immediately and cool down PROTECT YOUR FITNESS EQUIPMENT WITH AN EXTENDED SERVICE PLAN Your new fitness equipment represents a significant investment in your health Protect your investment now from unexpected mechanical or electrical failures for up to five years PLAN FEATURES e Protection for one to five years e Easy enrollment e Over 100 authorized repair centers e Fast efficient repair anywhere in Canada e Highly trained repair technicians e In home repairs covered e A national toll free repair hotline e Parts and labour covered e Simple repair claim procedure e Mechanical and electrical failures covered e No claim forms To protect your fitness equipment today please call Customer Care at 1 888 936 4266 ICON Or email us at customerservice iconcanada ca du of Canada Inc BEFORE YOU BEGIN Thank you for selecting the WEIDER PRO 500 L rack The versatile 500 L weight rack is designed to develop every major muscle group of the upper body Whether your goal is to develop a shapely figure dramatic muscle size and strength or a healthier car diovascular system the 500 L weight rack will help you to achieve the specific results you want For your benefit read t
8. blems EXERCISE FORM Move through the full range of motion for each exer cise and move only the appropriate parts of the body Perform the repetitions in each set smoothly and without pausing The exertion stage of each repeti tion should last about half as long as the return stage Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath Rest for a short period of time after each set e Muscle Building Rest for three minutes after each set Toning Rest for one minute after each set Weight Loss Rest for 30 seconds after each set STAYING MOTIVATED For motivation keep a record of each workout Write the date the exercises performed the resistance used and the numbers of sets and repetitions completed Record your weight and key body measurements once a month To achieve good results make exercise a regular and enjoyable part of your life PART LIST Key No Qty OONOMkhoNnN NNNON P2 LN ANNNNN py Description Right Base Left Base Right Front Upright Left Front Upright Right Center Upright Top Frame Pull up Crossbar Right Rear Frame Left Rear Frame Dip Arm Lower Crossbar Pull up Handle Dip Handle Upper Crossbar Carriage Armrest Backrest Spotter Spotter Insert Carriage Bushing Pull up Handle Bracket Olympic Adapter Carriage Spacer Adjustment Knob Long Foam Grip Key No Qty ANAASNDOORARERSNAABOSNNAOOA Model
9. es o S ia Saro Li shown Note The decal s may not be e Replace label if damaged illegible or removed shown at actual size WARNING AVERTISSEMENT To prevent tipping Pour emp cher l apparell place at least 90 Ibs de basculer placer au moins of weight on the 90 Ib de poids sur le tube de storage tubes before rangement avant d utiliser using the Rip 60 le Rip 60 AWARNING User Weight Max 300 LBS Weight Crutch Max 310 LBS Leg Developer Max 150 LBS Weight Carriage Max 150 LBS Chest FIv Per Arm Max 50 LBS Product may not offer all listed exercises IMPORTANT PRECAUTIONS AWARN l NG To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your weight rack before using your weight rack ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 10 It is the responsibility of the owner to ensure that all users of the weight rack are ade quately informed of all precautions Before beginning any exercise program consult your physician This is especially important for persons over age 35 or per sons with pre existing health problems Use the weight rack only as described in this manual The weight rack is intended for home use only Do not use the weight rack in a com mercial rental or institutional setting Keep the weight rack indo
10. esistance 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 Combine strength training and aero bic exercise by following this type of program Strength training workouts on Monday Wednesday and Friday 20 to 30 minutes of aerobic exercise on Tuesday and Thursday One full day of rest each week to give your body time to regenerate WORKOUT GUIDELINES Familiarize yourself with the equipment and learn the proper form for each exercise Use your own judgment 17 to determine the appropriate length of time for each workout and the numbers of repetitions and sets to complete Progress at your own pace and be sensitive to your body s signals Follow each workout with at least one day of rest Warming Up Start with 5 to 10 minutes of stretch ing and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Working Out Include 6 to 10 different exercises in each workout Select exercises for every major muscle group emphasizing areas that you want to develop To give balance and variety to your workouts vary the exercises from workout to workout Cooling Down Finish with 5 to 10 minutes of stretch ing Stretching increases the flexibility of your muscles and helps to prevent post exercise pro
11. he posts on the Left Front Upright 4 Make sure that the Dip Arm is fully seated 14 17 Set the two Spotters 18 on the Uprights 3 4 5 and 49 as shown Make sure that both Spotters are at the same height 18 Make sure that all parts are properly tightened before the weight rack is used Note Extra parts may be included The use of all remaining parts will be explained in ADJUSTMENT beginning on page 16 15 ADJUSTMENT The steps below explain how the weight rack can be adjusted Make sure that all parts are properly tightened each time the weight rack is used Replace any worn parts immediately The weight rack can be cleaned with a damp cloth and a mild non abrasive detergent do not use solvents to clean the weight rack ADJUSTING THE PULL UP HANDLES To adjust the position of a Pull up Handle 12 loosen and pull the Adjustment Knob 24 on the Carriage 15 and slide the Carriage to the desired position Then release the Adjustment Knob into one of the adjustment holes in the Pull up Crossbar 7 and tighten the Adjustment Knob ADJUSTING THE SPOTTERS Set the two Spotters 18 on the Uprights 3 4 5 and 49 at the lowest point to which you want your barbell not included to go Make sure that both Spotters are at the same height
12. his manual carefully before using the weight rack If you have questions after Pull up Handle reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the labeled parts Storage Post IS Spotter Length 6 ft 1 in 185 cm Width 5 ft 3 in 160 cm Height 7 ft 1 in 216 cm PART IDENTIFICATION CHART rn umn M6 x 20mm Screw 41 12 M10 x 50mm Screw 45 10 10 Curved Washer 46 4 AA l a i M10 x 70mm Screw 47 4 NL M10 x 75mm Hex Screw 39 12 AU M10 x 80mm Screw 42 8 UA ASSEMBLY Assembly requires three persons e To identify small parts see page 6 Due to its weight and size the weight rack should In addition to the included tool s assembly be assembled in the location where it will be requires the following tool s used Make sure that there is enough clearance to walk around the weight rack as you one adjustable wrench assemble it one Phillips screwdriver eS Place all parts in a cleared area and remove the n packing materials
13. material under normal use and service conditions Parts and labor are warranted for ninety 90 days from the date of purchase This warranty extends only to the original purchaser customer ICON s obligation under this warranty is limited to repairing or replacing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be preauthorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility If replacement parts are shipped while the product is under warranty the customer will be responsible for a minimal handling charge For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to freight damage to the product This warranty will automatically be voided if the product is used as a store display model if all instructions in this manual are not followed if the prod uctis abused or improperly or abnormally used or ifthe product is used for commercial or rental purposes 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 con nection with the use or performance of the product damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal o
14. ors away from moisture and dust Do not put the weight rack in a garage or covered patio or near water Place the weight rack on a level surface with enough clearance around the weight rack to mount dismount and use the weight rack Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the weight rack at all times Always wear athletic shoes for foot protec tion while using the weight rack The weight rack is designed to support a maximum user weight of 300 Ibs 136 kg 11 12 13 15 16 and a maximum total weight of 610 Ibs 277 kg Do not place more than 310 Ibs 141 kg including a barbell and weights on the weight rests or on the spotters Note No barbell or weight plates are included Use only an Olympic length barbell with the weight rack When using a barbell with the weight rack always set the spotters on the weight rack at the lowest height to which you want the barbell to go When using the rip 60 Suspended Body Weight Trainer on the weight rack place a total of at least 90 Ibs 41 kg of weight plates on the two lowest storage posts on the weight rack In addition make sure that there is not a barbell on the weight rack Remove the dip frame and the rip 60 Suspended Body Weight Trainer before you use the pull up handles Always place the same amount of weight on both ends of a barbell
15. r installation or other consequential damages of any kind Some provinces do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to the customer The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose are limited in their scope and duration to the terms set forth herein Some provinces do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to the customer This warranty provides specific legal rights the customer may have other rights that vary from province to province ICON of Canada Inc 900 de l Industrie St J r me QC J7Y 4B8 Part 354235 R1013A Printed in China O 2013 ICON IP Inc
Download Pdf Manuals
Related Search