Weider WEBE1442 User's Manual
Contents
1. Quadriceps front of thigh 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 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 E cuaomovozzrme rommoouro 11 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 List the date the exercises performed the weight used and the 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 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 The MODEL NUMBER of the product WEBE14420 The NAME of the product WEIDER PRO 310 weight bench The SERIAL NUMBER of the product see the front cover o2. 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 310 weight bench The PRO 310 weight bench is designed to be used with your own weight set not included to help you develop every major muscle group of the body Whether your goal is a shapely fig ure dramatic increase in muscle size and strength or a healthier cardiovascular system the PRO 310 weight bench will help you achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have additional ques ASSEMBLED DIMENSIONS Height 55 in tions please 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 note the product model number and serial number before calling The model number is WEBE14420 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 familiarize yourself with the parts that are labeled Width 44 in Depth 71 in
3. begin ning assembly WARNING DECAL PLACEMENT Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instructions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed The decal shown here has been placed on the weight bench in the location shown If the decal is missing or illegible please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time to order a free replacement decal Apply the replacement decal in the location shown WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following important precautions 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
4. other two Pad Tubes 17 to the Leg Lever 4 in the same manner 9 Attach the Curl Pad 12 to the Curl Post 5 with two M6 x 16mm Bolts 40 10 Make sure that all parts are properly tightened before you use the weight bench ADJUSTMENTS 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 Also refer to the accompanying exercise guide to see the correct form for each exercise Make sure all parts are properly tightened each time the weight bench is used 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 14 can be set to four different posi tions a level position a decline position and two incline positions For the declined position remove the Support Tube 9 and rest the Backrest on the Crossbar 2 To change the position of the Backrest 14 move the Support Tube 9 to a different set of adjustment brackets on the Uprights 6 46 Make sure the Support Tube 9 is securely seated in the adjust ment brackets ADJUSTING THE WEIGHT RESTS To adjust a Weight Rest 7 or 8 remove the Long Knob 31 from the Upright 6 or 46 Raise or lower the Weight Rest to the correct height for the exercise to be performed Engage the Long Knob i
5. Bushing M10 x 180mm Bolt 25mm Round Inner Cap M10 Washer M10 x 70mm Bolt M10 Nylon Locknut M6 x 16mm Bolt M6 Washer M4 x 16mm Self tapping Screw M6 x 56mm Bolt Large Plastic Foot M10 x 80mm Bolt Left Upright 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 EXPLODED DRAWING Model No WEBE14420 R0902A
6. Right Side Curl Pad Backrest Left Side Long Knob Support Tube Leg Lever Weight Tube Seat Note The terms right side and left side are determined relative to a person sitting on the bench they do not correspond to right and left on the drawings in the manual ASSEMBLY 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 wrenches Before beginning assembly carefully read the One rubber mallet following information and instructions One standard screwdriver Assembly requires two people T One Phillips screwdriver ED For help identifying small parts refer to the PART IDENTIFICATION CHART 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 socket set a set of open end or closed end As you assemble the weight bench make sure all wrenches or a set of ratchet wrenches parts are oriented as shown in the drawings Before assembling the weight bench make
7. WEIDER PRO 370 Model No WEBE14420 Serial No USER S MANUAL Write the serial number in the space above for reference 22 Serial Number Decal under seat QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts we will guarantee complete satisfaction through direct assistance from our factory TO AVOID DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The technicians on our customer hot line will provide immediate assistance free of charge CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST i Patent Pending CAUTION ia zs our website at NS Read all precautions and instruc tions in this manual before using this equipment Save this manu al for future reference O www weiderfitness com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS ooo 3 BEFORE YOU BEGIN coco rca RT E O a A ea 4 ASSEMBLY iussi aa E ERRE A ea 5 ADJUSTMENTS ehe koe A RI a i a 9 EXERCISE GUIDELINES eo ds 10 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY i E AT A Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before
8. ZING 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 while 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 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 f
9. ackrest Frames 10 Attach the Backrest Frames 10 to the Backrest 14 with four M6 x 56mm Bolts 43 and four M6 Washers 41 Make sure the Backrest and Backrest Frames are oriented as shown Do not tighten the Bolts yet Holes are closer to 5 Lubricate M10 x 180mm Bolt 35 with grease Attach the Backrest Frames 10 to the Frame 1 with the Bolt two M10 Washers 37 and an M10 Nylon Locknut 39 Do not overtighten the Locknut the Backrest Frames must be able to pivot freely Tighten the M6 x 56mm Bolts 43 used in step 4 6 Orient the Seat 13 as shown Attach the Seat to the Frame 1 with four M6 x 16mm Screws 40 7 Press three 45mm Square Inner Caps 23 into the Leg Lever 4 Press a 25mm Round Inner Cap 36 into the Weight Tube 11 Attach the Weight Tube 11 to the Leg Lever 4 with an M8 x 55mm Bolt 26 two 8 Washers 29 a 10mm Spacer 22 and an M8 Nylon Locknut 27 Press the 25mm Round Angled Cap 21 onto the end of the Weight Tube Lubricate an M10 x 67mm Bolt 25 with grease Attach the Leg Lever 4 to the Front Leg 3 with the Bolt and an M10 Nylon Locknut 39 Do not overtighten the Locknut the Leg Lever must be able to pivot easily 8 Slide a Pad Tube 17 into the hole in the Front Leg 3 Slide two Foam Pads 16 onto the Pad Tube Press two 19mm Round Inner Caps 20 into the ends of the Pad Tube Assemble the
10. f this manual The KEY NUMBER and DESCRIPTION of the desired part s see the PART LIST and the EXPLODED DRAWING in the center of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service 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 through one of its authorized service centers All repairs for which warranty claims are made 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 mis use 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 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 or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitati
11. ndividual 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 Plan weight training workouts on Monday Wednesday and Friday 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 weight training and aerobic exer cise will reshape and strengthen your body plus develop your heart and lungs 10 PERSONALI
12. ner Cap 36 M10 Nylon Locknut 39 WWW MUSAE S CNN M4 x 16mm Self tapping Screw 42 M10 Washer 37 O M8 Washer 29 QU M8 Nylon Locknut 27 Ol ie N N 20 o 45mm Square Inner Cap 23 M6 Washer 41 L 19mm Round Inner Cap 20 WM M6 x 16mm Bolt 40 ANNNNUANNAANN 1 8 x 55mm Bolt 26 OMA M6 x 56mm Bolt 43 NN M10 x 67mm Bolt 25 M10 x 80mm Bolt 45 AY M10 x 180mm Bolt 35 4 PART LIST Model No WEBE14420 Key No Qty OONDARWNDM OHH ON gt A py AHHH a as a a Description Frame Crossbar Front Leg Leg Lever Curl Post Right Upright Right Weight Rest Left Weight Rest Support Tube Backrest Frame Weight Tube Curl Pad Seat Backrest Support Plate Foam Pad Pad Tube Notched Support Plate Small Plastic Foot 19mm Round Inner Cap 25mm Round Angled Cap 10mm Spacer 45mm Square Inner Cap 50mm Square Inner Cap Key No Qty 25 26 27 28 29 30 31 AN NNa NANNA HAH 2 m R0902A Description M10 x 67mm Bolt M8 x 55mm Bolt M8 Nylon Locknut 32mm Square Inner Cap M8 Washer 25mm x 40mm Inner Cap Long Knob Short Knob Slide Bushing Square
13. nto the Upright and Weight Rest A WARNING Always set both Weight Rests 7 8 at the same height The Long Knob 31 must be inserted through both the Weight Rest and the Upright 6 or 46 and be firmly tightened Do not tighten a Knob into an Upright and then set a Weight Rest on top of the Knob ATTACHING THE CURL POST For some exercises the Curl Post b must be attached to the Front Leg 3 Remove the 50mm Square Inner Cap 24 from the Front Leg Insert the Curl Post into the Front Leg and align the holes in the Front Leg and the Curl Post Secure the Curl Post with the Short Knob 32 Make sure that you fully tighten the Knob When performing exercises that do not require the Curl Pad 12 remove the Curl Post 5 from the Front Leg 3 and replace the 50mm Square Inner Cap 24 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 adapt 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 by changing the amount of weight used 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 i
14. on of inci dental or consequential 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 merchantability 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 INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 190649 R0902A Printed in China 2002 ICON Health amp Fitness Inc REMOVE THIS PART IDENTIFICATION CHART PART LIST EXPLODED DRAWING SAVE THIS PART IDENTIFICATION CHART PART LIST EXPLODED DRAWING FOR FUTURE REFERENCE PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used in assembly The number in parentheses by each draw ing is the key number of the part from the PART LIST in the center of this manual Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been pre attached M N S 50mm Square Inner Cap 24 25mm x 40mm Inner Cap 30 N J N Va 32mm Square Inner Cap 28 25mm Round In
15. or 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 11 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 Rest for a short period of time after each set The ideal resting periods are Rest for three minutes after each set for a muscle building workout Rest for one minute after each set for a toning work out 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 minutes of stretching Include stretches for both your arms and legs Move slowly as you stretch and do not bounce Ease into MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh
16. parts immediately Keep children under 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 while exercising Always set both weight rests at the same height Make sure that the long knobs are inserted completely and tightened into the uprights before beginning any exercise 10 11 12 13 14 15 The weight bench is designed to support a maximum user weight of 300 pounds and a maximum total weight of 510 pounds Do not place more than 210 pounds including a bar bell on the weight rests Do not place more than 130 pounds on the leg lever Note The weight bench does not include a barbell or weights Always keep an equal amount of weight on both ends of your barbell when you are using it When adding or removing weights always keep some weight on both ends of the barbell to prevent the barbell from tip ping Always exercise with a partner When you are performing bench press exercises your partner should stand behind you to catch the barbell if you cannot complete a repetition When adjusting the position of the backrest make sure the adjustment tube is securely seated in the adjustment brackets Always remove the curl post from the front leg before performing leg curls with the leg lever If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down AWARNING
17. sure that you have read and understand the information in the box above Press a Large Plastic Foot 44 onto the bottom of the Left Upright 46 Lift the preassembled Left Weight Rest 8 up and engage a Long Knob 31 into it and the Left Upright Tighten the Knob fully Attach the Crossbar 2 to the Left Upright 46 with four M10 x 80mm Bolts 45 two Support Plates 15 and four M10 Nylon Locknuts 39 Do not tighten the Locknuts yet Have a sec ond person steady the Upright while the Crossbar is being attached Repeat this step with the Right Upright 6 Make sure the Uprights and Crossbar are ori ented as shown 2 Press a 50mm Square Inner 24 into the top of the Front Leg 3 Press a Small Plastic Foot 19 onto the bottom of the Front Leg Attach the Front Leg 3 to the Frame 1 with four M10 x 70mm Bolts 38 two Notched Support Plates 18 and four M10 Nylon Locknuts 39 Do not tighten the Locknuts yet 3 Press two 32mm Square Inner Caps 28 into the ends of the Support Tube 9 Set the Support Tube into a set of brackets on the Uprights 6 46 so that the pins on the Support Tube fit into the holes in the brackets Attach the Frame 1 to the Crossbar 2 with two M10 x 80mm Bolts 45 and two M10 Nylon Locknuts 39 Tighten the M10 Nylon Locknuts 39 used in steps 1 3 4 Press four 25mm x 40mm Inner Caps 30 into the ends of the B
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