Weider WEBE2078 User's Manual
Contents
1. Attach the Backrest 23 to the Left Backrest Tube 13 and the Right Backrest Tube 61 with four M6 x 40mm Bolts 44 and four M6 Washers 54 10 11 Attach the Seat 22 to the Left Seat Bracket 64 and the Right Seat Bracket 65 with four M6 x 16mm Screws 45 Insert the Seat Pin 63 through the holes in the cen ter of the Seat Brackets and the holes in the Bench Frame 5 Make sure the narrow end of the Seat 22 is pointing towards the Backrest 23 Press a 2 Square Inner Cap 29 into each end of the Leg lever 3 Insert the Weight Tube 20 into the indicated hole in the Leg Lever 3 and secure it with an M8 x 60mm Bolt 42 two M8 Washers 55 a 13mm Spacer 56 and an M8 Nylon Locknut 40 Press the 1 Round Angle Cap 57 onto the indicated end of the Weight Tube 20 Press a 1 Round Inner Cap 30 into the other end of the Weight Tube Slide the Weight Stop 21 onto the Weight Tube 20 12 Lubricate the M10 x 70mm Bolt 41 13 Attach the Leg Lever 3 to the bracket E on the Front Leg 4 with the Bolt and an M10 Nylon Locknut 49 Attach the Leg Lever Lock 66 to the Front Leg 4 with an M8 x 73mm Bolt 67 an 11mm Spacer 68 an M8 Washer 55 and an M8 Nylon Locknut 40 Do not overtighten the Nylon Locknut You must be able to freely pivot the Leg Lever 3 and the Leg Lever Lock 66 Press a 3 4 Round Inner Cap 31 int2. M10 x 75mm Bolt 50 2 GIE M8 Nylon Locknut 40 11 Ol M10 Washer 51 6 M8 Washer 55 6 M6 Washer 54 4 JO 15mm Spacer 52 4 LIO 13mm Spacer 56 JO 11mm Spacer 68 Vu M10 x 177mm Bolt 43 1 Assembly Before beginning assembly carefully read the following information and instructions Make Things Easier for Yourself Everything in this manual is designed to ensure that the assembly of our products can be complet ed successfully by anyone However it is impor tant to recognize that your new equipment is a sophisticated product with many small parts and consequently the assembly process will take time Most people find that by setting aside plenty of time and by deciding to make the task enjoy able assembly will go smoothly e Assembly requires two people e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed e Tighten all parts as you assemble them unless instructed to do otherwise Before assembling this product make sure you have read and understand the information in the box above Press a 1 3 4 Thin Square Inner Cap 39 into the indicated end of the Bench Frame 5 Attach the Bench Frame 5 to the bracket A on the Front Leg 4 with three M8 x 16mm Bolts 19 and three M8 Wash
3. Base Left Upright Right Upright Curl Post Weight Rest Adjustment Tube Left Backrest Tube Lat Bar Handgrip Cable Clip Short Pad Tube Foam Pad M8 x 16mm Bolt Weight Tube Weight Stop Seat Backrest Curl Pad Long Adjustment Knob Short Adjustment Knob Storage Post Support Plate 2 Square Inner Cap 1 Round Inner Cap 3 4 Round Inner Cap 1 Square Inner Cap 2 1 2 Square Inner Cap 1 1 4 Square Inner Cap Pulley Key No Qty a a se sch Ss Ss Ss sch as Rs PO sch WH DARI ARONMAPBRMPON OO BH OW sch Description Cable Carriage Stop M8 x 70mm Bolt 1 3 4 Thin Square Inner Cap M8 Nylon Locknut M10 x 70mm Bolt M8 x 60mm Bolt M10 x 177mm Bolt M6 x 40mm Bolt M6 x 16mm Screw Plastic Spacer M8 x 55mm Carriage Bolt M8 x 75mm Bolt M10 Nylon Locknut M10 x 75mm Bolt M10 Washer 15mm Spacer Spring Clip M6 Washer M8 Washer 13mm Spacer 1 Round Angle Cap 2 1 2 Square Bushing Long Pad Tube Upright Bushing Right Backrest Tube 10mm Plastic Bushing Seat Pin Left Seat Bracket Right Seat Bracket Leg Lever Lock M8 x 73mm Bolt 11mm Spacer User s Manual Exercise Chart 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 WEBE20780 R1299A
4. Spacers 52 and an M10 Nylon Locknut 49 Rest the Cable 36 in the groove of the second Pulley 35 Attach the Pulley to the Lat Tower 1 with an M10 x 75mm Bolt 50 two M10 Washers 51 two 15mm Spacers 52 and an M10 Nylon Locknut 49 Make sure the Cable 36 runs smoothly over both Pulleys 35 Attach the Cable 36 to the welded bracket G on the Weight Carriage 2 with a Cable Clip 16 18 Insert the Lat Tower 1 into the Front Leg 4 The Lat Tower must be turned as shown Secure the Lat Tower with the Short Adjustment Knob 26 11 19 Slide a Handgrip 15 onto each end of the Lat Bar 14 20 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 below Adjusting the Weight Bench This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 17 for impor tant information on how to get the most benefit from your exercise program Also refer to the accompanying exercise poster to see the correct form for each exercise 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 use solvents ADJUSTING THE BACKREST The Backrest 23 can be set to three different positions a level posi
5. stage of each repetition and inhale during the return stroke Never hold your breath You should rest for a short period of time after each set The ideal resting periods are e Rest three minutes after each set for a muscle build ing workout e Rest one minute after each set for a toning workout e Rest 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 each stretch gradually and go only as far as you can 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 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 S lt CHMDVOVOZEZELFAL TOMmMIOD gt 18 without strain Stretching at the end of each workout is very effe
6. the Short Pad Tube 17 16 Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS Muscle Building The only way to increase the size and strength of your muscles is to push them close to their maximum capacity When you progressively increase the inten sity of your exercise your muscles will continually adapt and grow You can tailor the individual exercise to the proper intensity level 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 obvi ously 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 amoun
7. 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 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 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 You will gain the greatest benefits from exercising by maintaining proper form 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 poster accompa nying 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 18 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
8. AME of the product WEIDER PRO 218 Weight Bench e The SERIAL NUMBER of the product see the front cover of this manual e The KEY NUMBER and DESCRIPTION of the desired part s see the PART LIST and the EXPLODED DRAWING at the center of this manual 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 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 p
9. Model No WEBE20780 Serial No Write the serial number in the space above for reference Serial Number Decal under seat 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 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference USER S MANUAL PATENT PENDING Table of Contents Warning Decal Placement eee 2 Important Precautions 3 Before YOu Begin wie esata ee CR a ee eS le oa ee ee Ra ee 4 Part Identification Chart 5 le EE 6 Adjusting the Weight Bench 1 2 ee 12 Exercise GUICElINGS ee ee d a aran Ob aide PD a nee Fe a de Bd a ein hee ee Bae 17 Ordering Replacement Paris 0 000 cece eee Back Cover Limited Warranty EE Back Cover Note A Part List Exploded Drawing is attached to the center of this manual Remove the Part List Exploded Drawing before beginning assembly Warning Decal Place
10. ame height The long adjustment knob must always be inserted through both the weight rest and upright and firmly tightened Never tighten the long adjustment knob into an upright and then set a weight rest in the upright on top of the long adjustment knob 13 ATTACHING THE CURL POST OR LAT TOWER For some exercises the Curl Post 10 must be attached to the weight bench Insert the Curl Post 10 into the indicated hole in the Front Leg 4 Align the holes in the Front Leg and the Curl Post Secure the Curl Post with the Short Adjustment Knob 26 Make sure that you fully tighten the Short Adjustment Knob When the Curl Post 10 is not in use it can be stored in the Storage Post 27 not shown For other exercises the Lat Tower 1 must be attached to the weight bench Insert the Lat Tower 1 into the indicated hole in the Front Leg 4 Align the holes in the Front Leg and the Lat Tower Secure the Lat Tower with the Short Adjustment Knob 26 Make sure that you fully tighten the Short Adjustment Knob When the Lat Tower 1 is not in use it can be stored in the Storage Post 27 not shown ADJUSTING THE PAD TUBE The Long Pad Tube 59 can be adjusted to either a high or low position depending on which one is more comfort able for you To adjust the Long Pad Tube 59 remove one Foam Pad 18 Slide the Long Pad Tube out of the bracket E on the Front Leg 4 and re insert it through ano
11. cising 9 Do not use a barbell longer than six feet with this weight bench 10 Always make sure there is an equal amount of weight on each side of your barbell 11 The weight bench is designed to support a maximum of 460 pounds including the user a barbell and weights Do not place more than 210 pounds including a barbell and weights on the weight rests Do not place more than 130 pounds on the weight carriage Do not place more than 130 pounds on the leg lever for normal use 12 Always place 50 pounds on the leg lever to balance the bench when performing squat exercises see page 14 To reduce the risk of serious injury read the following important precautions before using the weight bench 13 Always fold the backrest out of the way when performing squat exercises see page 15 Do not sit on the seat when the backrest is folded 14 Do not stand with your back to the weight bench when performing squat exercises see page 15 You should be able to see the weight rests while exercising so that you can safely return the barbell to the weight rests when you finish the exercise 15 When using the backrest make sure the adjustment tube is fully inserted into the adjustment brackets on the uprights 16 Always remove the lat tower or curl post from the front leg before performing leg curl or leg extension exercises with the leg lever see page 14 17 When performing an exercise during which you are sitting on t
12. ctive for increasing flexibility STAYING MOTIVATED For motivation keep a record of each workout The chart on page 19 of this manual can be photocopied and used to schedule and record your workouts List the date the exercises performed the weight plus 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 4 oa NG AW Wy iu a Mg PP W emeng Ee p gt A eo KIM Vi MONDAY Date l TUESDAY Date H H WEDNESDAY Date H THURSDAY Date H FRIDAY Date erase OOOO weem sers ES SSES REENEN EE t ed AEROBIC EXERCISE EXERCISE MEISnRt sets REPS CO EJ ox TC CH TH 1 QC eo rs Klee RN Oe E A E BEES EE WS Ke EG D Th KE AEROBIC EXERCISE Perese week ses mero BEER RES EES KS a RN EN CO Dh E Make photocopies of this page for scheduling and recording your workouts 19 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 e The MODEL NUMBER of the product WEBE20780 e The N
13. e 6 and the Storage Post 27 to the Left Upright 8 with two M8 x 75mm Bolts 48 and two M8 Nylon Locknuts 40 Do not tighten the Nylon Locknuts yet Press a 2 1 2 Square Inner Cap 33 into the lower end of the Right Upright 9 Attach the Right Base 7 to the Right Upright 9 with two M8 x 75mm Bolts 48 the Support Plate 28 and two M8 Nylon Locknuts 40 Do not tighten the Nylon Locknuts yet Make sure the Support Plate 28 is oriented as shown in the drawing Tighten the Bolts 19 used in steps 1 to 4 now Press an Upright Bushing 60 into the top of each Upright 8 9 Slide a Weight Rest 11 into the Left Upright 8 Align one of the holes in the Weight Rest with the hole in the Upright Insert a Long Adjustment Knob 25 through the Upright and the Weight Rest Tighten the Knob into the welded nut Insert the other Weight Rest into the Right Upright 9 in the same manner Both Weight Rests must be set at the same height Press a 1 1 4 Square Inner Cap 34 into each end of the Adjustment Tube 12 Insert the Adjustment Tube 12 into one set of adjust ment brackets C on the Uprights 8 9 Make sure the Adjustment Tube is oriented as shown and that the pins on the Tube are fully inserted into the slots in the adjustment brackets Tighten the Locknuts used in steps 1 to 4 now lt Welded Nut 7 Insert a 1 Square Inner Cap 32
14. e high side of the Weight Rests must be on the side shown Do not use the Storage Post 27 when performing squat or toe raise exercises WARNING Always fold the backrest out of the way when performing squat exercises Do not sit on the seat when the backrest is folded WARNING Always place 50 pounds on the leg lever when performing squat exercises to balance the bench WARNING Do not stand with your back to the weight bench when performing squat exercises You should be able to see the weight rests while exercising so that you can safely return the barbell when you finish the exercise ATTACHING AND REMOVING THE 2 SQUARE CAP Do not use the Leg Lever 3 when either the curl post or the lat tower not shown are attached to the weight bench When you use the Leg Lever 3 insert a 2 Square Inner Cap 29 halfway into the Front Leg 4 to cover the open tube When you want to use either the curl post or the lat tower not shown remove the 2 Square Inner Cap 29 from the Front Leg 4 and store it in a safe location 15 ATTACHING THE LAT BAR TO THE LAT TOWER To use the Lat Tower 1 attach the Lat Bar 14 to the Cable 36 with a Cable Clip 16 LOCKING THE LEG LEVER Some exercises such as sit ups can be performed more comfortably with the Leg Lever 3 locked To lock the Leg Lever 3 turn the Leg Lever Lock 66 until it engages
15. erformance 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 INC 1500 S 1000 W LOGAN UT 84321 9813 WEIDER is a registered trademark of ICON Health amp Fitness Inc Part No 148521 R1299A Printed in China 1999 ICON Health amp Fitness Inc REMOVE THIS PART LIST EXPLODED DRAWING FROM THE MANUAL SAVE THIS PART LIST EXPLODED DRAWING FOR FUTURE REFERENCE Part List Model No WEBE20780 R1299A Key No OONDOARWND Qty PO PO PO PPO ON OA 2 HK sch NY HA HH M sch D OO MAM NM AH AH AH MI AH AH AH sch SB sch sch St Description Lat Tower Weight Carriage Leg Lever Front Leg Bench Frame Left Base Right
16. ers 55 Do not tighten the Bolts yet Insert an M8 x 55mm Carriage Bolt 47 through the front hole in each Base 6 7 Slide the mounting bracket B on the Bench Frame 5 onto the Carriage Bolts Partially tighten an M8 Nylon Locknut 40 onto each Carriage Bolt Do not tighten the Nylon Locknuts yet Insert two M8 x 60mm Bolts 42 through the mount ing bracket B on the Bench Frame 5 and the Left and Right Bases 6 7 Partially tighten an M8 Nylon Locknut 40 onto each Bolt Do not tighten the Nylon Locknuts yet e For help identifying the small parts use the PART IDENTIFICATION CHART on page 5 e As you assemble the weight bench make sure all parts are oriented as shown in the drawings The following tools not included are required for assembly Two 2 adjustable wrenches S o AEI One 1 rubber mallet One 1 standard screwdriver One 1 phillips screwdriver Lubricant such as grease or petroleum jelly plus soapy water 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 3 Identify the Left Upright by 8 locating the welded nut The Left Upright must be oriented as shown in the drawing Press a 2 1 2 Square Inner Cap 33 into the lower end of the Left Upright Press a 2 Square Inner Cap 29 into the lower end of the Storage Post 27 Attach the Left Bas
17. he bench with your back to the lat tower make sure there is plenty of space between your back and the weight car riage Always lower the weight carriage in a controlled manner Never let the weight car riage drop 18 Always set both weight rests at the same height The long adjustment knob must always be inserted through both the weight rest and upright and firmly tightened Never tighten the long adjustment knob into an upright and then set a weight rest in the upright on top of the long adjustment knob 19 Always exercise with a partner When you are performing bench press exercises squat exercises or toe raise exercises your partner should stand behind you to catch the barbell if you cannot complete a repetition 20 If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down 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 versatile WEIDER PRO 218 Weight Bench The PRO 218 is designed to help you develop every major muscle group of the body Whether your goal is a shapely figure dramatic mus cle size and strength or a healthier cardiovascular sy
18. into the open end of each Backrest Tube 13 61 Insert a 10mm Plastic Bushing 62 into each end of the welded tubes on the Backrest Tubes 13 61 as shown in the inset drawing Identify the Left 13 and Right 61 Backrest Tube The welded tube on the front end extends on one side This protrusion must be pointed towards the center of the bench as shown in the inset draw ing Protrusion Refer to the inset drawing below for this step Lubricate an M10 x 177mm Bolt 43 and slide an M10 Washer 51 onto it Push the Bolt through the welded tube on the Left Backrest Tube 13 Insert the Bolt through the indicated hole in the Left Seat Bracket 64 Make sure you have identified the Left Seat Bracket and that it is oriented as shown in the drawing Lubricate Slide a Plastic Spacer 46 onto the M10 x 177mm Bolt 43 Push the Bolt through the holes D in the Bench Frame 5 Slide another Plastic Spacer onto the Bolt Insert the M10 x 177mm Bolt 43 through the indicat ed hole in the Right Seat Bracket 65 Make sure you have identified the Right Seat Bracket and that it is oriented as shown in the drawing Push the M10 x 177mm Bolt 43 through the welded tube on the Right Backrest Tube 61 Secure it with an M10 Washer 51 and an M10 Nylon Locknut 49 Do not overtighten the Nylon Locknut You must be able to freely pivot the Backrest Tubes 13 61 and Seat Brackets 64 65
19. ment The decal shown below has been placed on the weight bench If the decal is missing or if it is not legi ble 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 replacement decal Apply the replacement decal to the loca tion shown e Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instruc tions prior to use e Do not allow children on or around machine Replace label if damaged illegible or removed Important Precautions WARNING 1 Read all instructions in this manual before using the weight bench Use the weight bench only as described in this manual 2 Itis the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions 3 The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting 4 Use the weight bench only on a level surface Cover the floor beneath the weight bench for protection 5 Inspect and tighten all parts each time you use the weight bench Replace any worn parts immediately 6 Keep children under 12 and pets away from the weight bench at all times 7 Keep hands and feet away from moving parts 8 Always wear athletic shoes for foot protec tion while exer
20. o each end of the three Pad Tubes 17 and 59 Insert the Short Pad Tubes 17 through the holes in the Leg Lever 3 Insert the Long Pad Tube 59 through one set of holes in the bracket E on the Front Leg 4 Slide two Foam Pads 18 onto each Pad Tube 17 and 59 14 Attach the Curl Pad 24 to the Curl Post 10 with two M6 x 16mm Screws 45 Slide the Curl Post 10 into the Storage Post 27 15 Press a 2 1 4 Square Bushing 58 into the top and bottom of the Weight Carriage 2 Press a 1 Round Inner Cap 30 into the end of the weight tube F on the Weight Carriage 2 Slide a Weight Stop 21 onto the weight tube F Press a 2 1 4 Square Bushing 58 into the top of the Carriage Stop 37 16 Slide the Weight Carriage 2 onto the Lat Tower 1 Make sure the Weight Carriage is oriented as shown Slide the Carriage Stop 37 onto the Lat Tower 1 Make sure the 2 1 4 Square Bushing 58 is fac ing the Weight Carriage 2 Align the holes in the Carriage Stop 37 with the indi cated holes in the Lat Tower 1 Attach the Carriage Stop to the Lat Tower with an M8 x 70mm Bolt 38 and an M8 Nylon Locknut 40 10 17 Feed the Cable 36 through the indicated slot in the Lat Tower 1 Rest the Cable in the groove of a Pulley 35 Attach the Pulley to the Lat Tower with an M10 x 75mm Bolt 50 two M10 Washers 51 two 15mm
21. s tem the PRO 218 Weight Bench will help you achieve the specific results you want For your benefit read this manual carefully before using the WEIDER PRO 218 Weight Bench If you have additional questions please call our Customer Service Department toll free at 1 800 999 3756 Lat Tower Lat Bar 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 WEBE20780 The serial number can be found on a decal attached to the PRO 218 Weight Bench see the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Curl Pad Weight Rest Adjustment Tube Long Adjustment Knob Leg Lever Seat Weight Tube Backrest Storage Post Part Identification Chart Model No WEBE20780 R1299A MMM CB M6 x 16mm Screw 45 6 M6 x 40mm Bolt 44 4 aM O M8 x 16mm Bolt 19 3 M10 Nylon Locknut 49 4 AY M8 x 55mm Carriage Bolt 47 DO UNAHAN HO M8 x 60mm Bolt 42 3 Vu HO M8 x 70mm Bolt 38 1 VW M8 x 73mm Bolt 67 1 ANN HC M8 x 75mm Bolt 48 4 UNAHAN HO M10 x 70mm Bolt 41 1 Vu HO
22. t 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 Many people desire a complete and well balanced fit ness program and cross training is a very efficient way to accomplish this One example of a balanced program is e Plan weight training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as cycling running 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 PERSONALIZING YOUR EXERCISE PROGRAM Specifying the exact length of time for each workout as well as the number of repetitions or sets for each exercise is a highly individual matter It is very impor tant to avoid overdoing it during the first few months of your exercise program You should progress at your own pace and be sensitive to your body s sig nals If you experience pain or dizziness at any time while exercising stop immediately and begin cooling down Find out what is wrong before continuing Remember that adequate 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
23. ther set of holes in the bracket Slide the Foam Pad back onto the Pad Tube Note The bracket E may have three sets of adjustment holes on your particular weight bench ADJUSTING THE SEAT INCLINE Some exercises can be performed more comfortably when the Seat 22 has a slight incline To give the Seat an incline pull out the Seat Pin 63 Lift up the wide end of the Seat and insert the Seat Pin through the holes in the Seat Brackets 64 65 but not through the holes in the Bench Frame not shown Then lower the Seat again To remove the incline pull out the Seat Pin 63 lower the Seat 22 and re insert the pin through the holes in both the Seat Brackets 64 65 and the Bench Frame 14 FOLDING THE BACKREST To perform squat exercises you will need to fold the Backrest 23 to the upright position To fold the Backrest 23 lift and pull it forward as far as it will go It will be held in place by its own weight WARNING Always fold the backrest out of the way when performing squat exercises Do not sit on the seat when the backrest is folded ADJUSTING THE BENCH FOR SQUAT EXERCISES To perform squat or toe raise exercises fold the Backrest 23 into the upright position by lifting and pulling it for ward as far as it will go Raise the Weight Rests 11 to the highest position and turn them around see ADJUSTING THE WEIGHT RESTS earlier in this section Th
24. tion a decline position and an incline position To change the position of the Backrest 23 move the Adjustment Tube 12 to a different set of adjustment brackets C on the Uprights 8 9 Make sure the Adjustment Tube is securely seated in the adjustment brackets 12 ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE To use the Lat Tower 1 slide the desired amount of weight not included onto the weight tube F on the Weight Carriage 2 Secure the weights with the Spring Clip 53 WARNING Do not place more than 130 pounds on the weight carriage ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 3 first make sure the Weight Stop 21 is on the Weight Tube 20 Then slide the desired amount of weight onto the Weight Tube WARNING Do not place more than 130 pounds on the leg lever ADJUSTING THE WEIGHT RESTS To change the height of the Weight Rests 11 first remove your barbell from the Weight Rests Then remove the Long Adjustment Knob 25 from the Weight Rest in one Upright Position the Weight Rest at the desired height or turn it around if needed Align the holes in the Weight Rest and the Upright Secure the Weight Rest with the Long Adjustment Knob Make sure that you fully tighten the Long Adjustment Knob Position the other Weight Rest in the same manner Both Weight Rests must be set at the same height WARNING Always set both weight rests at the s
Download Pdf Manuals
Related Search