Weider WEBE3556 User's Manual
Contents
1. Model No WEBE35560 Serial No Write the serial number in the space above for reference Serial Number Decal O QUESTIONS i As a manufacturer we are com mitted to providing complete Customer satisfaction if you have Of questions or find that there are missing or damaged parts we will guarantee you complete sat isfaction through direct assis S 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 PATENT PENDING USER S MANUAL TABLE OF CONTENTS EMED WARRANTY trent eeen ek anes nee dares 2 IMPORTANT PRECAUTIONS aster enenteber wenst eene oe a die dbetnua sram 3 BEFORE YOU BEGIN nd eet ne EEEN 4 PART IDENTIFICATION CHART ocen wide dace entente renee ae ASSEMBLY sensoren enen EEEN EE ER ADJUSTING THE WEIDER PRO 355 ooo eeen eneen ese ne 12 EXERCISE GUIDELINES aas sneren mtane bee tetittretiee verd noet Rede NRE EEE 14 PAUS Tree aren re hann N 18 EXPLODED DRAWING setae noeste ee seb aen erate 19 ORDERING REPLACEMENT PARTS russen saan eae mbs Dh RR ee ea sees te 4 Back Cover LIMITED WARRANTY ee SE ne en ns ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service2. Carriage Stop 54 The drilled hole in the Square Bushing must be aligned with the hole in the Carriage Stop Slide the Carriage Stop onto the Main Upright 42 Align the holes in the Carriage Stop with the Indicated holes in the Main Upright Insert an M8 x 68mm Bolt 8 through the Carriage Stop and Main Upright Tighten an M8 Nylon Locknut 4 onto the Bolt Insert two M8 x 60mm Carriage Bolts 3 into the Left Base 20 and into the Right Base 56 THE FOLLOWING TOOLS NOT INCLUDED ARE e One 1 standard screwdriver Assembly will be more convenient if you have the e As you assemble the WEIDER PRO 355 make sure that all parts are oriented as shown in the drawings REQUIRED FOR ASSEMBLY e Two 2 adjustable wrenches One 1 rubber mallet H e Lubricant such as grease or petroleum jelly and soapy water will also be needed following tools A socket set a set of open end or closed end wrenches or a set of ratchet wrenches 4 Drilled Hole Align these Holes 42 Welded Post must be on this side ti T The Indented Holes must 3 face the floor 2 Press a 2 Square Inner Cap 46 into the Left Upright 18 Press four 1 Round Inner Caps 39 into the Left Upright Slide the Left Upright 18 onto the indicated M8 x 60mm Carriage Bolts 3 The adjustment brack ets on the Left Upright must be on the side shown Hand tighten an M8 Nylon Lo
3. Insert two M8 x 60mm Carriage Bolts 3 up through the Bench Base 43 Slide the Bench Frame 49 onto the M8 x 60mm Carriage Bolts 3 Tighten an M8 Nylon Locknut 4 onto each Carriage Bolt Press a 2 Square Inner Cap 46 into the Bench Frame 49 13 14 15 Press three 2 Square Inner Caps 46 into the Leg Lever 32 Press a 1 Round Inner Cap 39 into the Leg Lever Press a 1 Angle Cap 55 onto the Leg Lever Lubricate the M10 x 72mm Bolt 1 Attach the Leg Lever 32 to the Bench Frame 49 with the Bolt and an M10 Nylon Locknut 2 Slide a Weight Stop 35 onto the Leg Lever 32 Tap 3 4 Round Inner Caps 40 into each end of the three Pad Tubes 38 Insert a Pad Tube 38 through the indicated hole in the Leg Lever 32 Insert another Pad Tube through the other hole in the Leg Lever Insert the remaining Pad Tube through the holes in the Bench Frame 49 Slide two Foam Pads 48 onto each Pad Tube 38 Attach the Adjustment Backrest Bracket 26 to the Backresi 23 witht two MG x SoiTiiii Screws 6 The Adjustment Backrest Bracket and Backrest must be oriented as shown Attach the Backrest Bracket 25 to the Backrest 29 with two M6 x 36mm Screws 6 The Backrest Bracket and Backrest must be oriented as _ Shown 16 Lubricate the M10 x 175mm Bolt 7 Attach the Adjustment Backrest Bracket 26 and Backrest Bracket 25 to the Bench Frame 49 with the
4. excluding holidays To help us assist you please note the product model number and serial number before calling The model number is WEBE35560 The serial number can be found ona decal attached to the WEIDER PRO 355 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 High Pulley Station Adjustment Holes Backrest Seat Leg Lever Weight Tube PART IDENTIFICATION CHART 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 to see if it has been pre assembled OD i M6 Nylon Locknut 15 M8 Nylon Locknut 4 1 M10 Nylon Locknut 2 6 O M6 x 62mm Screw uu NNN 1 2 x 1 1 8 Spacer 47 2 M6 x 16mm Screw 5 2 M6 x 36mm Screw 6 4 M6 Washer 16 2 ALa M6 x 60mm Carriage Bolt 14 1 Q Aaaa l M8 x 60mm Carriage Bolt 3 10 raS M8 x 68mm Bolt 8 10 M10 Washer 10 2 z M10 x 89mm Bolt 9 2 M8 Washer 13 7 M10 x 175mm Bolt 7 1 ANNAN M10 x 120mm Bolt 12 1 MNH AWH M10 x 43mm Bolt 11 1 M10 x 72mm Bolt 1 1 ASSEMBLY Before beginning assembly carefully rea
5. p a lt 4 Cable Stop Welded Post 7 Attach two Pulleys 24 and two Cable Traps 23 to tne top Frame 21 with an MiG x 120mm Boi i2 and an M10 Nylon Locknut 2 Do not tighten the Nylon Locknut yet Route the Cable 51 around the indicated Pulley 24 from the direction shown Be sure that the Cable is between the Pulley and the Cable Trap 23 8 Wrap the Cable 51 around a Pulley 24 Attach the Pulley to the Weight Carriage 52 with an M10 x 43mm Bolt 11 and an M10 Nylon Locknut 2 The Cable must be routed around the Pulley from the direction shown 9 10 11 12 Route the Cable 51 around the indicated Pulley 24 Tighten the M10 Nylon Locknut 2 and the M10 x 120mm Bolt not shown Do not overtighten the Nylon Locknut Be sure that both Cable Traps 23 are turned as shown and that the Cable and Pulleys move smoothly Wrap the Cable 51 around a Pulley 24 Attach the Pulley to the Top Frame 21 with an M10 x 89mm Bolt 9 an M10 Washer 10 and an M10 Nylon Locknut 2 Be sure that the cable stop is on the indicated side of the Pulley and that the Cable is between the Pulley and the welded post Press a 2 Square Inner Cap 46 into each end of the Stabilizer 03 Press a 2 Square Inner Cap 46 into the end of the Bench Base 43 Insert two M8 x 60mm Carriage Bolts 3 up through the Stabilizer 33 Slide the end of the Bench Base 43 onto the Carriage Bolts
6. conditions for a period of ninety 90 days from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product at one of its authorized service centers All products for which warranty claim is made must be received by ICON at one of its authorized service cen ters with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase All returns must be pre authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable 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 pur poses 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 con nection 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 damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder i
7. that the Adjustment Tube Is securely seated in the adjustment brackets and that it Is also firmly seat ed in one of the slots in the Adjustment Backrest Bracket 26 12 ATTACHING THE LAT BAR OR NYLON STRAP TO THE HIGH PULLEY STATION Attach the Lat Bar 36 to the Cable 51 with a Cable Clip 45 The Nylon Strap 27 can be attached in the same man ner ATTACHING THE LAT BAR OR NYLON STRAP TO THE LOW PULLEY STATION Attach the Lat Bar 36 to the Cable 51 with a Cable Clip 45 The Nylon Strap 27 can be attached in the same man ner To perform squat exercises or toe raise exercises see the accompanying EXERCISE POSTER you will need to set the Adjustment Weight Rests 37 to a comfort able height Insert the Adjustment Weight Rests 37 into the adjust ment holes at the desired height Be sure that each Adjustment Weight Rest is firmly seated in the adjustment hole and that both Adjustment Weight Rests are at the same height EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS e Muscle Building In order to increase the size and strength of your mus cles you must push your muscles to a high percent age 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 perfo
8. Bolt two 1 2 x 1 1 8 Spacers 47 and an M10 Nylon Locknut 2 17 Insert the M6 x 60mm Carriage Bolt 14 into the center hole in the Seat Bracket 50 Attach the Seat Bracket to the Seat 34 with two M6 x 16mm Bolts 5 Insert the M6 x 60mm Carriage Bolt 14 into the indicated hole in the Bench Frame 49 Tighten an M6 Nylon Locknut 15 with an M6 Washer 16 onto the Carriage Bolt Attach the other end of the Seat 34 to the Bench Frame 49 with an M6 Washer 16 and the M6 x 62mm Screw 17 18 See the inset drawing Press a 1 1 4 Round Inner Cap 41 into each end of the Adjustment Tube 31 Set the Adjustment Tube 31 into one set of adjust ment brackets on the Left and Right Uprights 18 19 Rest the Backrest 29 on the Adjustment Tube 31 Be sure that the Adjustment Tube is firmly seated in one of the slots in the Adjustment Backrest Bracket 26 19 Wet the ends of the Lat Bar 36 with soapy water Slide a Handgrip 28 onto each end of the Lat Bar Allow the Handgrips to dry before using them Press 1 Round Inner Caps 39 into the ends of the Adjustment Weight Rests 37 The use of all remaining parts will be explained in ADJUSTING THE WEIDER PRO 355 beginning on page 12 of this manual ADJUSTING THE WEIDER PRO 355 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 EXERC
9. EDNESDAY Exercise Laer sers rers Date S mas THURSDAY AEROBIC EXERCISE Date EEE AE LEE EXERCISE WEIGHT SETS FRIDAY Date Make photocopies of this page for scheduling and recording your workouts PART LIST Model No WEBE35560 Key No Qty 1 6 oO om pan Description M10 x 72mm Bolt M10 Nylon Locknut M8 x 60mm Carriage Bolt M8 Nylon Locknut M6 x 16mm Screw M6 x 36mm Screw M10 x 175mm Bolt M8 x 68mm Bolt M10 x 89mm Bolt M10 Washer M10 x 43mm Bolt M10 x 120mm Bolt M8 Washer M6 x 60mm Carriage Boit M6 Nylon Locknut M6 Washer M6 x 62mm Screw Left Upright Right Upright Left Base Top Frame Crossbar Cable Trap Pulley Backrest Bracket Adiustment Backrest Bracket Nylon Strap Handgrip Backrest Key No 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 Qty R1096A Description U Bracket Adjustment Tube Leg Lever Stabilizer Seat Weight Stop Lat Bar Adjustment Weight Rest Pad Tube 1 Round Inner Cap 3 4 Round Inner Cap 1 1 4 Round Inner Cap Main Upright Bench Base Spring Clip Cable Clip 2 Square Inner Cap 1 2 x 1 1 8 Spacer Foam Pad Bench Frame Seat Bracket Cable Weight Carriage 2 1 2 Square Bushing Carriage Stop 1 Angle Cap Right Base User s Manual Exercise Poster Note indicates a non illustrated part Specifications are subject to change w
10. ISE GUIDELINES on page 14 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 wom parts immediately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE To use the high or low pulley station first slide a Weight Stop 35 onto each side of the weight tube of the Weight Carriage 52 Slide the desired amount of weight not included onto the weight tube Be sure that an equal amount of weight is on each side of the weight tube Secure the weights on each side of the weight tube with a Spring Clip 44 ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 32 be sure there is a Weight Stop 35 on the weight tube Then slide the desired amount of weight not included onto the weight tube ADJUSTING THE BACKREST Adjustment A Y j Brackets the level position the decline position and the incline posi AA gt A YONAN gt The Backrest 29 can be set at three different positions tion To change the position of the Backrest 29 move the SANNE Adjustment Tube 31 to a different set of adjustment T SNA 19 brackets on the Left and Right Uprights 18 19 Make ANAN Sure
11. 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 17 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 lite MUSCLE CHART LQmmoga gt t nn Wo SS tte at OOOO be re ft Led f rme y Stemomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh UOZSAET Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Deltoid shoulder 16 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 MONDAY EXERCISE Date TUESDAY Date i I W
12. cknut 13 onto each Carriage Bolt Assemble the Right Upright 19 in the same manner Adjustment Brackets 3 Attach one side of the Crossbar 22 to the Left Upright 18 with two M8 x 68mm Bolts 8 two M3 Washers 13 and one M8 Nylon Locknut 4 Note 22 The upper hole in the Crossbar is threaded Do Thre ded not tighten the Nylon Locknut or the Bolts yet ne Attach the other side of the Crossbar 22 to the Right Upright 19 in the same manner 4 Press two 2 1 2 Square Bushings 53 into the Weight Carriage 52 Press two 1 Round Inner Caps 39 into the Weight Carriage 52 5 Slide the Weight Carriage 52 onto the Main Upright 42 The bracket must be on the side shown Ee Press a 2 Square Inner Cap 46 into each end of the Top Frame 21 Attach the Top Frame to the Main Upright 42 with an M8 x 68mm Bolt 8 an M8 Washer 13 and an M8 Nylon Locknut 4 Attach the Top Frame 21 to the Crossbar 22 with two M8 x 68mm Bolts 8 two M8 Washers 13 and two M8 Nylon Locknuts 4 Tighten all Nylon Locknuts and Bolts used in steps 1 5 now 6 Wrap the Cable 51 around a Pulley 24 Attach the Pulley to the Main Upright 42 with an M10 x 89mm Bolt 9 an M10 Washer 10 and an M10 Nylon Locknut 2 Be sure that the cable stop is on the indicated side of the Pulley and that the Cable is between the Pulley and the welded post Ca AALY a fd ANS N Ie os ry 4
13. d the following information and instructions _ e Place all parts of the WEIDER PRO 355 in a cleared area and remove the packing materials do not dispose of the packing materials until assembly is completed e 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 beginning assembly be sure that you have read and understand the information in the box above Set the Left Base 20 and the Right Base 56 on the floor Be sure that the indented holes in the Left Base and the Right Base are facing the floor Attach the Left Base 20 and the Right Base 56 with the U Bracket 30 two M8 x 68mm Bolts 8 and two M8 Nylon Locknuts 4 Do not tight en the Nylon Locknuts yet Press a 2 Square Inner Cap 46 into each section of the Base Insert two M8 x 60mm Carriage Bolts 3 up through the Left Base 20 and the Right Base 56 and U Bracket 30 Slide the Main Upright 42 onto the Carriage Bolts The welded post on the Main Upright must be on the side shown Hand tighten an M8 Nylon Locknut 4 onto each Carriage Bolt Press a 2 1 2 Square Bushing 53 into the
14. ithout notice See the back cover of this manual for information about ordering replacement parts EXPLODED DRAWING Model No WEBE35560 aroen 28 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 WEBE35560 2 The NAME of the product WEIDER PRO 355 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 18 of this manual Part No 131133 R1096A Printed in China 1996 ICON Health amp Fitness Inc
15. m 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 with aero bic exercise you can reshape and strengthen your body plus develop a stronger heart and lungs 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 exercise 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 important 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 i
16. rmed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions performed consec utively 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 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 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 fro
17. s in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states donot 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 INC 1500 S 1000 W LOGAN UT 84321 9813 WEIDER is a registered trademark of ICON Health amp Fitness Inc BEFORE YOU BEGIN Thank you for selecting the WEIDER PRO 355 _ Weight Bench The versatile PRO 355 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 PRO 355 Weight Bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER PRO 355 Weight Bench If you have additional questions please call our Customer Adjustment Weight Rests Weight Rests th Adjustment Tube er eee be Weight Carriage Adjustment Brackets Low Pulley Station Lat Bar jE T 0 PI Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time
18. s right for you stick with it EXERCISE FORM In order to obtain the greatest benefits from exercising it is essential to maintain proper 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 exercise is also provided along with a list of the muscles affected Refer to the muscle chart on page 16 to find the loca tions 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 for 3 minutes after each set if you are doing a muscle building workout 1 minute after each set if you are 14 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 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 do not
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