Weider WEEVBE7033 User's Manual
Contents
1. Model No WEEVBE70330 Serial No Write the serial number in the space above for reference Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts please call 08457 089 009 Or write ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK email csuk iconeurope com CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference Class HC Fitness Product USER S MANUAL Visit our website at www iconeurope com Warning Decal Placement u u yy e tide ee ace ee Baad 2 2164 BIG eee eee hae PANGA asa 3 Before You BEGIN wait cae eas eaten passa manua JAAN BNG pa Hale edad dant kup TED LABAN DAGDAG buah a Sia 4 ASSOMDIV gt kaaa c sms usa ANAK MAG ADA NGA ED NG Se a ne FAEERE kas 5 AG USIMOMS L uate EDAD KAL he eee hee Chew NENG yee ee Sheed NA Wed eee NG 9 Exercise Guidelines chek oR lat ANA AKN wag Beaded ned aed ee tee ae 10 How to Order Replacement Parts Note A Part List an Exploded Drawing and a Par2. 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 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 e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning work out e Rest for 30 seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise Cooling Down End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move SUGGESTED EXERCISES slowly as you stretch and do not bounce Ease into each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is an effective way to increase flexibility Staying Motivated For motivation keep a record of each workout List the date the exercises performed the weight used and the numbers of sets and repetitions completed Record your weight and key body measu
3. any worn parts immediately The weight bench is designed to support a maximum user weight of 135 kg 300 Ibs a maximum dumbell weight of 95 kg 210 Ibs and a maximum total weight of 230 kg 510 Ibs 11 Always make sure that the locking pins are fully inserted and in the proper position for the exercise you are performing When the seat is tilted to the upright position always insert the locking pin into the hole in the seat frame as shown below Do not insert the locking pin into the welded tube When the seat is in the lower position insert the locking pin into the welded tube to pre vent the seat from pivoting during exercise you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down A WARN ING 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 125 weight bench The WEIDER PRO 125 weight bench is designed to help you develop the major mus cle groups of the upper body Whether your goal is a shapely figure dramatic muscle size and strength or a healthier cardiovascular system the PRO 125 weight bench will hel
4. E70330 ri12034 Ww M10 x 70mm Bolt 19 2 M10 Nylon Locknut 18 M10 x 72mm Carriage Bolt 21 4 M10 x 80mm Bolt 17 1 mw we M6 x 16mm Screw 15 M10 x 88mm Bolt 29 WWW M10 x 95mm Bolt 20 1 Part List Model No WEEVBE70330 R1203A Key No Qty Description Key No Qty Description 1 1 Main Frame 18 9 M10 Nylon Locknut 2 2 Stabiliser 19 2 M10 x 70mm Bolt 3 4 Plastic Spacer 20 1 M10 x 95mm Bolt 4 1 Backrest Frame 21 4 M10 x 72mm Carriage Bolt 5 1 Seat Frame 22 1 Square Bushing 6 1 Leg 23 1 Adjustment Knob 7 1 Adjustment Leg 24 1 25mm Square Inner Cap 8 1 Backrest 25 2 Bumper Screw 9 1 Seat 26 2 30mm x 25mm Bumper 10 4 60mm Round Endcap 27 1 Support Plate 11 4 Foam Pad 28 1 15mm x 10mm x 67mm Spacer 12 1 Long Pad Tube 29 1 M10 88mm Bolt 13 4 19mm Round Inner Cap 30 1 Locking Pin w Ring 14 3 25mm x 50mm Inner Cap 31 1 Short Pad Tube 15 8 M6 x 16mm Screw 1 Exercise Poster 16 1 Locking Pin 1 User s Manual 17 1 M10 x 80mm Bolt 1 Grease Packet 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 WEEVBE70330 R1203A
5. Tube Attach the Short Pad Tube 31 to the Leg 6 in the same manner 11 Make sure that all parts are tightened before you use the weight bench Cover the floor beneath the weight bench to protect the floor 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 Inspect and tighten all parts each time the weight bench is used 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 8 can be used a level position two inclined positions and a declined position To adjust the Backrest to a level position or an inclined position first remove the Locking Pin 16 Raise or lower the Backrest and insert the Locking Pin through one of the three lower sets of holes in the adjustment bracket and SEEN i through the welded tube in the Main Frame 1 Adjustment NA Bracket To use the Backrest 8 in a declined position remove the Locking Pin 16 lower the Backrest until it rests on the Main Frame 1 and then re insert the Locking Pin ADJUSTING THE HEIGHT OF THE WEIGHT BENCH To adjust the height of the weight bench remove the Adjustment Knob 23 and raise or lower the Main Frame 1 to the desired height Align the hole in the Leg 6 with one of the holes in the Adjustment Le
6. g 7 Re insert the Adjustment Knob and tighten it fully into the welded nut SETTING UP THE WEIGHT BENCH FOR ROMAN CHAIR EXERCISES To use the weight bench for roman chair exercises first raise the Seat Frame 5 to the upright position Insert the Locking Pin w Ring 30 through the indicated hole in the adjustment bracket and the hole in the Seat Frame Adjust the height of the weight bench as described above so the Seat 9 is in a comfortable position Note When the Seat 9 is in the lower position insert the Locking Pin w Ring 30 through the welded tube to prevent the Seat from pivoting during exercise NWARNING when the Seat 9 is titt ed to the upright position always insert the Locking Pin w Ring 30 into the hole in the Seat Adjustment Frame 5 as shown Do not insert the Locking Bracket Pin into the welded tube 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 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 we
7. holes in the bracket on the Backrest Frame 4 and through the welded tube in the Main Frame 1 the welded tube is shown in drawing 5 Adjustment Holes 7 Attach the Backrest 8 to the brackets on the Backrest Frame 4 with four M6 x 16mm Screws 15 8 Attach a 30mm x 25mm Bumper 26 to the indicat ed hole in the Main Frame 1 with a Bumper Screw 25 Press a 25mm x 50mm Inner Cap 14 into each end of the Seat Frame 5 Note that the Seat Frame 5 has two welded ES tubes tube passes through the Seat Frame and tube is welded beneath the Seat Frame Do not confuse the two tubes in this step Align tube A in the Seat Frame 5 with the upper hole in the indicated bracket on the Main Frame 1 Attach the Seat Frame to the Main Frame with the M10 x 95mm Bolt 20 and an M10 Nylon Locknut 18 Do not overtighten the Nylon Locknut the Seat Frame must pivot easily Insert the Locking Pin w Ring 30 through tube B to prevent the Seat Frame 5 from pivoting 9 Attach the Seat 9 to the brackets the Seat Frame 5 with four M6 x 16mm Screws 15 10 Press four 19mm Round Inner Caps 13 into the ends of the Long Pad Tube 12 and the Short Pad Tube 31 Slide a Plastic Spacer 3 and a Foam Pad 11 onto one end of the Long Pad Tube 12 Insert the Long Pad Tube into the hole in the Seat Frame 5 Slide a Plastic Spacer and a Foam Pad onto the other end of the Long Pad
8. ight for each exercise depends upon the individual user You must gauge your limits and select the amount of weight that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repeti tions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a moderate percentage of their capacity Select a mod erate amount of weight and increase the number of repetitions in each set Complete as many sets of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each set Work your muscles by completing more sets rather than by using high amounts of weight Weight Loss To lose weight use a low amount of weight and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets Cross Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a balanced program is e Plan weight training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as cycling or swimming on Tuesday and Thursday e Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of weight training and aerobic exer cise will reshape and strengthen your body plus develo
9. nless instructed to do otherwise Assembly will be more convenient if you have a socket set a set of open end or closed end span As you assemble the weight bench make sure all ners or a set of ratchet spanners parts are oriented as shown in the drawings 1 Before assembling this product make sure that you understand the information in the box above Orient the Stabiliser 2 with the warning decal as shown Insert two M10 x 72mm Carriage Bolts 21 through the holes in the Stabiliser so that the bolt heads fit into the indentations Slide the bracket on the Main Frame 1 onto the two M10 x 72mm Carriage Bolts 21 in the Stabiliser 2 Make sure that the Main Frame is turned as shown Tighten an M10 Nylon Locknut 18 onto each Carriage Bolt Press a 60mm Round Endcap 10 onto each end of the Stabiliser 2 2 Press a Square Bushing 22 onto the lower end of the Leg 6 Press a 25mm Square Inner Cap 24 into the tube on the Leg Insert two M10 x 70mm Bolts 19 through the holes in the Support Plate 27 and then through the indi cated holes in the Main Frame 1 Slide the bracket on the Leg 6 onto the two M10 x 70mm Bolts 19 Tighten two M10 Nylon Locknuts 18 onto the Bolts 3 Locate the second Stabiliser 2 and note the inden tations around the holes Insert two M10 x 72mm Carriage Bolts 21 through the holes in the Stabiliser so that the bolt heads fit into the indenta tions Slide the b
10. p you achieve the specific results you want For your benefit read this manual carefully before using the WEIDER PRO 125 weight bench If you Foam Pad Seat Adjustment Bracket Leg Adjustment Knob Adjustment Leg Stabiliser have additional questions please call our Customer Service Department 08457 089 009 To help us assist you please note the product model number and serial number before calling The model number is WEEVBE70330 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 review the drawing below and familiarise yourself with the parts that are labelled Backrest Seat Backrest Adjustment Bracket Main Frame Assembly Before beginning assembly carefully read the The following tools not included are required following information and instructions If assis for assembly tance is needed call 08457 089 009 e two adjustable spanners e Assembly requires two people one rubber mallet Place all parts in a cleared area and remove the packing materials Do not dispose of the packing one standard screwdriver materials until assembly is completed one phillips screwdriver To identify small parts use the Part Identification Chart in the centre of this manual Lubricant such as grease or petroleum jelly and soapy water Tighten all parts as you assemble them u
11. p your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets complet ed is an individual matter It is important to avoid overdoing it during the first few months of your exer cise program You should progress at your own pace and be sensitive to your body s signals If you experi ence pain or dizziness at any time 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
12. racket on the Adjustment Leg 7 onto the two M10 x 72mm Carriage Bolts 21 in the Stabiliser 2 Tighten an M10 Nylon Locknut 18 onto each Bolt Press a 60mm Round Endcap 10 onto each end of the Stabiliser 2 4 Slide the Adjustment Leg 7 up into the Leg 6 Line up one of the holes in the Adjustment Leg with the indicated hole in the Leg Insert the Adjustment Knob 23 into the holes in the Leg 6 and the Adjustment Leg 7 Fully tighten the Adjustment Knob into the indicated welded nut 5 Attach a 30mm x 25mm Bumper 26 to the indicated hole in the Main Frame 1 with a Bumper Screw 25 Bracket Press a 25mm x 50mm Inner Cap 14 into the indi cated end of the Backrest Frame 4 Lubricate an M10 x 80mm Bolt 17 with grease Hold the opposite end of the Backrest Frame 4 inside the indicated bracket on the Main Frame 1 Attach the Backrest Frame to the Main Frame with the bolt and an M10 Nylon Locknut 18 Do not overtighten the Nylon Locknut the Backrest Frame must pivot easily 6 Note that the bracket on the Backrest Frame 4 has four sets of oval holes and one set of round holes Hold the 15mm x 10mm x 67mm Spacer 28 between the round holes in the bracket Insert an M10 x 88mm Bolt 29 through the bracket and the Spacer Tighten an M10 Nylon Locknut 18 onto the Bolt Make sure that the Spacer is under the Main Frame 1 Insert the Locking Pin 16 through one of the four sets of oval
13. rements 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 These pictures show a variety of exercises that can be performed with your weight bench Note Your bench may differ in appearance from the benches shown in the photos Flyes Incline Sit up Leg Raise Bench Press How to Order Replacement Parts If you encounter any difficulties with this product or if you need to order replacement parts call the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK email csuk iconeurope com Tel 08457 089 009 Outside the UK O 044 113 387 7133 Fax O 044 113 387 7125 When ordering parts please be prepared to give the following information The MODEL NUMBER OF THE PRODUCT WEEVBE70330 The NAME OF THE PRODUCT WEIDER PRO 125 weight bench The SERIAL NUMBER OF THE PRODUCT see the front cover of this manual e The KEY NUMBER OF THE PART S see the PART LIST and the EXPLODED DRAWING attached in the cen tre of this manual The DESCRIPTION OF THE PART S see the PART LIST and the EXPLODED DRAWING attached the cen tre of this manual Part No 197386 R1203A Printed in China 2003 ICON Health amp Fitness Inc Part Identification Chart Model No WEEVB
14. t Identification Chart are attached in the centre of this manual Remove these pages before beginning assembly Warning Decal Placement The decals shown at the right have been placed on the weight bench If either of the decals is missing or illegible please call our Customer t ns tnur ht Service Department at 08457 ston 089 009 to order a free replacement decal Apply the replacement decal in the loca tion shown tus ths tu WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 Important Precautions A WARN ING To reduce the risk of serious injury read the following important precautions before using the weight bench 12 10 Read all instructions 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 Use the weight bench only on a level surface Cover the floor beneath the weight bench to protect the floor The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting Keep children under the age of 12 and pets away from the weight bench at all times Always wear athletic shoes for foot protec tion while exercising Keep hands and feet away from moving parts Inspect and tighten all parts each time the weight bench is used Replace
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