Weider C670 User's Manual
Contents
1. 7000 BN wo IL ia 50mm Square Inner Cap 13 E 48mm Round Inner Cap 19 JF UV YV 60mm Square Inner Cap 64 48mm Weight Carriage Cap 63 PART LIST Model No WEBE37330 Key No Qty OI BON 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 NN N N BH QO OI do Description Bench Frame Stabilizer Bench Base Bench Leg Leg Lever Backrest Frame Seat Frame Curl Post Curl Pad Seat Backrest 45mm Square Inner Cap 50mm Square Inner Cap 51mm x 76mm Inner Cap 38mm x 50mm Inner Cap Backrest Bracket Seat Bracket Leg Lever Bracket 48mm Round Inner Cap Small Base Cap Wheel Adjustment Knob Small Adjustment Knob Bench Joint Plate Bench Base Joint Plate Foam Pad Pad Tube 25mm Square Inner Cap M6 x 16mm Screw M10 x 56mm Bolt M10 x 71mm Bolt M10 x 78mm Bolt M10 x 45mm Bolt M10 Nylon Locknut M10 Washer M4 x 16mm Screw Bushing Right Base Center Base Left Base Weight Guide Base Weight Guide Upright Rear Upright Left Front Upright Center Upright Center Top Frame Right Top Frame Left Top Frame Weight Guide Top Frame Right Safety Spotter Left Safety Spotter Right Weight Rest Left Weight Rest2. Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior 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 A B C D E F G H J K L M N O P Q R S Je U V W X Date MONDAY EXERCISE WEIGHT SETS REPS AAA TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXERCISE WEIGHT SETS REPS 1 o o o a LI o SS j THURSDAY EXERCISE Date O we ses T_T E TT Make photocopies of this page for scheduling and recording your workouts 26 Date MONDAY EXERCISE WEIGHT SETS REPS AAA TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXERCISE WEIGHT SETS REPS 1 o o o a LI o SS j THURSDAY EXERCISE Date O we ses T_T E TT Make photocopies of this page for scheduling and recording your workouts 27 PART IDENTIFICATION CHART Model No WEBE3
3. Backrest Seat Leg Lever 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 WEBE37330 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 familiarize yourself with the parts that are labeled High Pulley Station Lat Bar Pull up Bar Butterfly Arm Backrest Weight Carriage Dip Arm Low Pulley Station Wheel Left Side Curl Pad 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 this manual ASSEMBLY i As you assemble the weight bench make sure all Make Things Easier for Yourself parts are oriented as shown in the drawings Everything in this manual is designed to ensure For help identifying small parts use the PART that the weight bench can be assembled suc IDENTIFICATION CHART cessfully by anyone However it is important to gr vv realize that the versatile weight bench has many The included Allen wrench and the following parts and that the assembly process will take tools not included are reguired for assembly time Most people find t
4. 68 Length 5570mm 23 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 mus cles will continually adapt and grow as you progres sively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two Ways by changing the amount of resistance 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 resistance for each exercise depends upon the individual user You must gauge your limits and select the amount of resistance that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of resistance Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of resistance and increase the number of rep etitions in each set Complete as many sets of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each set Work your muscles by com pleting more sets rather than by using high amounts of resistance Weight Loss To lose weight use a low amount of resistance and increase the
5. Cable 69 up through the Weight Guide Top Frame 49 over a Pulley 87 and back down through the Top Frame Attach the Pulley inside the Top Frame with an M10 x 75mm Bolt 92 two M10 Washers 35 two 17mm Spacers 89 and an M10 Nylon Locknut 34 Attach the Medium Cable 69 to the M10 x 19mm Bolt 102 in the Weight Carriage 62 with an M10 Nylon Locknut 34 34 35 36 37 38 Locate the Butterfly Cable 109 Attach the Cable to the Left Butterfly Arm 57 with an M8 x 43mm Shoulder Bolt 107 an M10 Small Washer 95 and an M8 Nylon Locknut 108 Wrap the Butterfly Cable 109 over a V pulley 86 Attach the V pulley and a Large Cable Trap 111 to the bracket on the Center Upright 45 with an M10 x 60mm Bolt 105 and an M10 Nylon Locknut 34 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley Wrap the Butterfly Cable 109 under a Pulley 87 Attach the Pulley to the Double U bracket 81 with an M10 x 45mm Bolt 33 and an M10 Nylon Locknut 34 Wrap the Butterfly Cable 109 over a V pulley 86 Attach the V pulley and a Large Cable Trap 111 to the other side of the bracket on the Center Upright 45 with an M10 x 60mm Bolt 105 and an M10 Nylon Locknut 34 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley A
6. Chin up Bar Butterfly Bracket Right Butterfly Arm Left Butterfly Arm Lat Bar Key No Qty 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 4 ID ANNA NN ANNNNONNONONORFINAANNNNNS DA 4 N SID R0803B Description Handgrip Dip Arm Cap w Hole Weight Carriage 48mm Weight Carriage Cap 60mm Square Inner Cap Weight Carriage Stop Butterfly Foam Pads Foot Plate Long Cable Medium Cable Large Base Cap Weight Clip Ankle Strap Chain Small Cable Clip Large Cable Clip Ab Sling Safety Spotter Cover M6 Washer Butterfly Bushing Butterfly Cap Double U bracket Pulley Plate Carriage Stop Bushing Square Bushing Rack Joint Plate V pulley Pulley Cable Trap 17mm Spacer M10 x 75mm Carriage Bolt 28mm Spacer M10 x 75mm Bolt Seat Bracket Sleeve 1 2 Nylon Locknut M10 Small Washer M6 x 75mm Screw 1 2 x 78mm Bolt M10 x 94mm Bolt M10 x 102mm Bolt M10 x 65mm Bolt M10 x 97mm Carriage Bolt M10 x 19mm Bolt M10 x 85mm Bolt M10 x 81mm Button Bolt M10 x 60mm Bolt M10 x 87mm Bolt M8 x 43mm Shoulder Bolt M8 Nylon Locknut Butterfly Cable Right Front Upright Large Cable Trap Butterfly Backrest User s Manual Exercise Chart Allen Wrench Note indicates a non illustrated part
7. exercises set the Weight Rests 52 53 and the Safety Spotters 50 51 at a comfortable height in the manner describe in USING THE WEIGHT RESTS AND SAFETY SPOTTERS above 21 MOVING THE BENCH To move the weight bench lift the Bench Leg 4 so that the bench pivots onto the Wheels 21 Roll the bench to the desired location and set the Bench Leg down TIGHTENING THE CABLES Woven cable the type of cable used on the weight rack can stretch slightly after it is first used If there is slack in the cables tighten them by removing the M10 x 45mm Bolt 33 and the M10 Nylon Locknut 34 attaching the lower Pulley 87 and Cable Trap 88 to the two Pulley Plates 82 Reattach the lower Pulley and Cable Trap to a higher set of holes in the Pulley Plates using the Bolt and Nylon Locknut 22 CABLE DIAGRAMS The cable diagrams below show the proper routing of the Long Cable 68 the Medium Cable 69 and the Butterfly Cable 109 Use the diagram to make sure that the cables and the cable traps have been assembled correctly If the cables have not been correctly routed the weight rack will not function properly and damage may occur The numbers show the correct route for each cable Make sure that the cable traps do not touch or bind the cables Medium Cable 69 Length 2930mm Butterfly Cable 109 Length 1730mm Long Cable
8. in the Bracket Lubricate the M10 x 102mm Bolt 99 with grease Attach the Seat Frame 7 and the Backrest Frame 6 to the Bench Frame 1 with the Bolt two M10 Washers 35 and an M10 Nylon Locknut 34 Do not overtighten the Locknut the Seat Frame and Backrest Frame must be able to pivot easily Tighten the M10 Nylon Locknuts 34 used in step 5 7 Press three 50mm Square Inner Caps 13 and a 48mm Round Inner Cap 19 into the Leg Lever 5 Lubricate the M10 x 85mm Bolt 103 with grease Attach the Leg Lever 5 to the Leg Lever Bracket 18 with the Bolt and an M10 Nylon Locknut 34 Loosen the Adjustment Knob 22 by turning it counterclockwise several turns Pull the Knob out and slide the Leg Lever Bracket 18 into the Seat Frame 7 Tighten the Adjustment Knob into the Leg Lever Bracket 8 Attach the Backrest 11 to the Backrest Frame 6 with four M6 x 16mm Screws 29 9 Attach the Seat 10 to the Seat Frame 7 with four M6 x 16mm Screws 29 10 11 12 Press two 25mm Square Inner Caps 28 into a Pad Tube 27 Slide the Pad Tube into a hole in the Leg Lever 5 Slide two Foam Pads 26 onto the Pad Tube Assemble the other Pad Tube 27 in the same manner Press a 45mm Square Inner Cap 12 into the bottom of the Curl Post 8 Attach the Curl Pad 9 to the Curl Post 8 with two M6 x 16mm Screws 29 Attach a Large Base Cap 70 to the Left Base 40 with two M4
9. 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 all parts are properly tightened each time the weight bench is used Replace any worn 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 Make sure that the cables remain on the pul leys at all times If the cables bind as you are exercising stop immediately and make sure that the cables are on the pulleys 10 11 12 13 14 15 16 17 Always set both weight rests and both safety spotters at the same height The weight bench is designed to support a maximum user weight of 300 pounds and a maximum total weight of 610 pounds Do not place more than 310 pounds including the barbell on the weight rests Do not place more than 150 pounds on the weight car riage Note The weight bench does not include a barbell or weights Always place an equal amount of weight on each side of the weight carriage or barbell Always secure the weights with the weight clips when they are mount
10. must be positioned in the most inclined posi tion before using the Leg Lever 5 19 ADDING WEIGHT TO THE LEG LEVER To add weight not included to the Leg Lever 5 slide the desired amount of weight onto the weight tube 44 WARNING Do not place more than 150 pounds on the Leg Lever 5 ADDING WEIGHT TO THE WEIGHT CARRIAGE To add weight not included to the Weight Carriage 62 slide the desired amount of weight onto the weight tube Secure the weight with a Weight Clip 71 WARNING place more than 150 pounds on the Weight Carriage 62 ATTACHING THE ACCESSORIES Attach the Lat Bar 58 to the Medium Cable 69 with a Small Cable Clip 74 For some exercises the Chain 73 should be attached between the Lat Bar and the Medium Cable with two Small Cable Clips Adjust the length of the Chain between the Lat Bar and the Cable so the Lat Bar is in the correct starting position for the exercise to be performed The Lat Bar 58 or the Ankle Strap not shown can be attached to either cable in the same manner WARNING Always disconnect the Lat Bar 58 when performing an exercise that does not require using the Lat Bar USING THE AB SLINGS To use the Ab Slings 76 use the Large Cable Clips 75 to attach them to the Chin up Bar 54 20 ATTACHING THE DIP ARM To attach the Dip Arm 60 first move a Sa
11. 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 bal anced program is Plan strength training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical or exercise bike on Tuesday and Thursday Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op 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 completed is an individual matter It is important to avoid overdo ing it during the first few months of your exercise pro gram You should progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time while exercising stop immedi ately 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 pro gram WARMING UP Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Warming up prepares yo
12. 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 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 The chart on pages 26 and 27 of this manual can be pho tocopied and used to schedule and record your work outs List the date the exercises performed the resist ance used and the numbers of sets and repetitions completed Record your weight and key body meas urements at the end of every month Remember the key to achieving the greatest results is to make exer cise a regular and enjoyable part of your everyday life 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
13. x 16mm Screws 36 Attach another Large Base Cap to the other end of the Left Base in the same manner Attach the Left Base 40 to the Center Base 39 with two M10 x 78mm Bolts 32 and two M10 Nylon Locknuts 34 Do not tighten the Locknuts yet Repeat this step with the Right Base not shown Insert two M10 x 75m Carriage Bolts 90 up through the Center Base 39 13 Attach a Rear Upright 43 to the Left Base 40 with two M10 x 78mm Bolts 32 and two M10 Nylon Locknuts 34 Note The Rear Uprights are shorter than the Front Uprights not shown Make sure the holes are on the side shown Do not tighten the Locknuts yet Repeat this step with the other Rear Upright 43 and the Right Base 38 14 Press a 60mm Square Inner Cap 64 into the top of the Left Front Upright 44 Attach the Left Front Upright 44 to the Left Base 40 with four M10 x 78 Bolts 32 two Rack Joint Plates 85 and two M10 Nylon Locknuts 34 Do not tighten the Locknuts yet Make sure the holes on the Left Front Upright 44 face the holes on the Rear Upright 43 38 and that the numbers on the Left Front Upright face the numbers on the Right Front o Upright not shown a Numbers Repeat this step with the right Front Upright 32 lt not shown and the Right Base 38 10 15 Loosen the two Adjustment Knobs 22 on the Left Safety Spotter 51 by tur
14. 7330 1 2 i Locknut 94 M10 Nylon Locknut 34 OF M8 Nylon Locknut 108 M10 Washer 35 M10 Small Washer 95 o M6 Washer 78 4 x 16mm Screw 36 6 x 16mm Screw 29 Lp M10 x 19mm Bolt 102 El M8 x 43mm Shoulder Bolt 107 M10 x 45mm Bolt 33 M10 x 56mm Bolt 30 y M10 x 60mm Bolt 105 M10 x 65mm Bolt 100 M10 x 75mm Bolt 92 17mm Spacer 89 28mm Spacer 91 M10 x 71mm Bolt 31 R0803B M6 x 75mm Screw 96 M10 x 75mm Carriage Bolt 90 M10 x 78mm Bolt 32 1 2 x 78mm Bolt 97 M10 x 81mm Button Bolt 104 OO M10 x 85mm Bolt 103 M10 x 87mm Bolt 106 MH M10 x 94mm Bolt 98 OL M10 x 102mm Bolt 99 M10 x 97mm Carraige Bolt 101 25mm Square Inner Cap 28 a N f y 51mm x 76mm Inner Cap 14 f 45mm Square Inner Cap 12 JU 38mm x 50mm Inner Cap 15
15. 84321 9813 Part No 199228 R0803B Printed in China 2003 ICON Health amp Fitness Inc
16. ARRANTYS Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING is attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 WARNING DECAL PLACEMENT The decals shown here have been placed on the weight bench If a decal is missing or illegible please call our Customer Service Department toll free at 1 800 999 3756 Decal 2 Monday through Friday 6 a m until 6 p m Mountain Time to order a free replacement decal Apply the decal in the location shown lt Decal 2 e Misuse of this Keep hands and product may result in fingers clear of Serious injury this area Read user s manual and follow all warnings and operating instruc Decal 2 tions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed Decal 1 Only one user at a time Dip Station may only be used on the exterior of the rack when a minimum of 75 165 is on the weight carriage IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precautions before using the weight bench de Read all instructions in this manual before using the weight bench Use the weight bench only as described in this manual It
17. Butterfly Arm 57 27 Press two Caps w Holes 61 and two Handgrips 59 onto the Dip Arm 60 Warning Decal Attach the Dip Arm 60 to the Left Safety Spotter Pel 60 51 with two M10 x 97mm Carriage Bolts 101 and two M10 Nylon Locknuts 34 Make sure the warning decal is in the indicated location Note The Dip Arm 60 can be attached to the Right Safety Spotter not shown in the same manner 28 Attach the Butterfly Backrest 112 to the Center Upright 45 with two M6 Washers 78 and two M6 x 75mm Screws 96 15 29 30 31 32 33 Locate the Medium Cable 69 Route the Cable up through the Weight Guide Top Frame 49 and over a Pulley 87 Attach the Pulley inside the Top Frame with an M10 x 75mm Bolt 92 two M10 Washers 35 two 17mm Spacers 89 and an M10 Nylon Locknut 34 Route the Medium Cable 69 over a Pulley 87 and down through the Weight Guide Top Frame 49 Attach the Pulley inside the Top Frame with M10 x 75mm Bolt 92 two M10 Washers 35 17mm Spacers 89 and an M10 Nylon Locknut 34 Wrap the Medium Cable 69 under a Pulley 87 Attach the Pulley and a Cable Trap 88 to the indicated hole in the Pulley Plates 82 with an M10 x 45mm Bolt 33 and an M10 Nylon Locknut 34 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley Route the Medium
18. Insert an M10 x 19mm Bolt 102 into the bracket on the Weight Carriage 62 from the side shown Slide the Weight Carriage 62 onto the Weight Guide Upright 42 so that the weight tube is toward the Center Upright 45 Press two 60mm Square Inner Caps 64 into the Weight Guide Top Frame 49 Attach the Weight Guide Top Frame 49 to the Weight Guide Upright 42 with two M10 x 75mm Bolts 92 four M10 Washers 35 and two M10 Nylon Locknuts 34 Do not tighten the Locknuts yet Attach the Weight Guide Top Frame 49 to the Center Top Frame 46 with two M10 x 78mm Bolts 32 and two M10 Nylon Locknuts 34 Tighten the M10 Nylon Locknuts 34 used in steps 12 24 Attach the Butterfly Bracket 55 to the Center Upright 45 with two M10 x 78mm Bolts 32 two M10 Washers 35 and two M10 Nylon Locknuts 34 14 26 Press a 50mm Square Inner 13 and a 26 25mm Square Inner Cap 28 into the Right Butterfly Arm 56 Wet the bottom of the Butterfly Arm with soapy water and slide a Butterfly Foam Pad 66 onto the Arm Lubricate a 1 2 x 78mm Bolt 97 and the Butterfly Bushings 79 with grease Attach the Right Butterfly Arm 56 to the Butterfly Bracket 55 with the Bolt and a 1 2 Nylon Locknut 94 Cover the Bolt and Locknut with two Butterfly Caps 80 Do not overtighten the Locknut the Butterfly Arm must be able to pivot easily Repeat this step with the Left
19. 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 WEBE37330 EXPLODED DRAWING Model No WEBE37330 R0803B S jum x e 7 tO 5259555 8 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 1 The MODEL NUMBER of the product WEBE37330 2 The NAME of the product WEIDER CLUB C670 weight bench 3 The SERIAL NUMBER of the product see the front cover of this manual 4 The KEY NUMBER and DESCRIPTION of the part s see the PART LIST and 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 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 through one of its authorized service centers All repairs for which warranty claims are mad
20. WEIDERCLUB Model No WEBE37330 Serial No Write the serial number in the space above for future reference 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 or damaged parts we will guarantee complete satis faction through direct assis tance from our factory TO AVOID DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained 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 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference USER S MANUAL Visit our website at XII www weiderfitness com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT a a Gad da ee 3 IMPORTANT PRECAUTIONS 4 BEFORE YOU BEGIN soia tra 5 ASSEMBEY consi ee e pen 6 ADJUSTMENTS ao esse ce ch aiu LI 19 CABLE DIAGRAMS 23 EXERCISE GUIDELINES a e uta deti a 24 ORDERING REPLACEMENT Back Cover EMITEDW
21. e 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 connec tion with the use or performance of the product or damages with respect to any economic loss loss of prop erty loss of revenues or profits loss of enjoyment or use costs of removal or installation or other conse quential damages of whatsoever nature Some states do not allow the exclusion or limitation of incidental 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 mer chantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth here in Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limita tion 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
22. ed on the weight carriage Always exercise with a partner Your partner should be ready to catch the barbell if you cannot complete a repetition Always disconnect the lat bar from the weight rack when performing an exercise that does not require the lat bar Always move the bench out of the way when performing squat exercises If you feel pain or dizziness while exercising stop immediately and begin cooling down A 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 CLUB C670 weight bench The weight bench offers a selec tion of weight stations designed to develop every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascular system the weight bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have questions after reading this manual please call our Customer Service ASSEMBLED DIMENSIONS Height 83 in Width 66 in Depth 90 in Weight Rest Ab Sling Right Side Safety Spotter
23. fety Spotter 50 or 51 to the highest position possible see USING THE WEIGHT RESTS AND SAFETY SPOTTERS below Attach the Dip Arm to the outside of the Safety Spotter with two M10 x 97mm Carriage Bolts 101 and two M10 Nylon Locknuts 34 Make sure the warning decal is in the indicated location A WARNING Always set 75 pounds on the Weight Carriage not shown before using the Dip Arm 60 USING THE WEIGHT RESTS AND SAFETY SPOTTERS Before beginning an exercise move the Weight Rests 52 53 and the Safety Spotters 50 51 to sets of holes in the Uprights 43 and 44 110 that are best suited for that exercise Do this by turning the Adjustment Knobs 22 counterclockwise until they are loose Pull the Knobs out and slide the Weight Rests or the Safety Spotters to the desired heights Engage the Knobs into the adjustment holes in the Uprights and turn the Knobs clockwise until they are tight The selected holes for the Safety Spotters 50 51 should represent the lowest point to which you want the barbell to go during the exercise The selected holes for the Weight Rests 52 53 should be at a comfortable height for lifting and replacing the barbell Perform the exercise as shown on the accompanying exercise guide Note Make sure the Adjustment Knobs 22 are fully tightened SETTING UP FOR SQUAT EXERCISES Squat exercises should be performed inside the rack behind the dotted line in the picture When perform ing squat
24. hat by setting aside plen ty of time assembly will go smoothly Two adjustable wrenches One rubber mallet Before beginning assembly carefully read the following information and instructions One standard screwdriver Assembly requires two people One Phillips screwdriver Place all parts in a cleared area and remove the Lubricant such as grease or petroleum jelly packing materials Do not dispose of the packing and soapy water materials until assembly is completed D z p Assembly will be more convenient if you have a e Tighten all parts as you assemble them unless socket set a set of open end or closed end instructed to do otherwise wrenches or a set of ratchet wrenches Before beginning assembly make sure you understand the information in the box above For help identifying small parts use the PART IDENTIFICATION CHART Attach a Small Base Cap 20 to the Stabilizer 2 with two M4 x 16mm Screws 36 Attach anoth er Small Base Cap in the same manner Pull the Small Adjustment Knob 23 out and slide the Seat Bracket Sleeve 93 between the tubes in the Bench Frame 1 as shown Engage the Knob into the Sleeve and Bench Frame Attach the Sleeve to the Bench Frame with four M4 x 16mm Screws 36 Attach the Bench Frame 1 to the Stabilizer 2 with two M10 x 65mm Bolts 100 two M10 Washers 35 and two M10 Nylon Locknuts 34 Do not tighten the Locknuts yet 2 Attach a Small Base Cap 20 t
25. ning them counter clockwise Pull both Knobs out at the same time and slide the Left Safety Spotter 51 onto the Left Uprights 43 44 and engage and tighten the Adjustment Knobs 22 into a set of holes in the Uprights Repeat this step with the Right Safety Spotter 50 and Right Uprights not shown 16 Loosen the Adjustment Knob 22 on the Right Weight Rest 52 by turning it counterclockwise Pull the Knob out and slide the Right Weight Rest 52 onto the Right Front Upright 110 Engage and tighten the Adjustment Knob 22 into a hole in the Upright Repeat this step with the Left Weight Rest not shown and the Left Front Upright not shown 17 Press a 60mm Square Inner Cap 64 into the indicated end of the Right Top Frame 47 Attach the Right Top Frame 47 to the right Rear Upright 43 with two M10 x 78mm Bolts 32 and two M10 Nylon Locknuts 34 Do not tighten the Locknuts yet Repeat this step with the Left Top Frame not shown and the left Rear Upright not shown 11 18 19 Attach the Chin up Bar 54 with the bends going up to the Left Front Upright 44 and the Left Top Frame 48 with four M10 x 78mm Bolts 32 a Rack Joint Plate 85 and four M10 Nylon Locknuts 34 Do not tighten the Locknuts yet Attach the Chin up Bar 54 to the Right Front Upright not shown and the Right Top Frame not shown in the same manner Attach the Cente
26. o the Bench Base 3 with two M4 x 16mm Screws 36 Attach the other Small Base Cap in the same manner Press the 51mm x 76mm Inner 14 into the indicated end of the Bench Leg 4 Attach the Bench Leg 4 to the Bench Base 3 with four M10 x 71mm Bolts 31 two Bench Base Joint Plates 25 and four M10 Nylon Locknuts 34 Do not tighten the Locknuts yet 3 Attach the Bench Leg 4 to the Bench Frame 1 with four M10 x 94mm Bolts 98 two Bench Joint Plates 24 and four M10 Nylon Locknuts 34 Tighten the M10 Nylon Locknuts 34 used in steps 1 3 4 Press two 38mm x 50mm Inner Caps 15 into the Backrest Frame 6 Attach the Backrest Bracket 16 to the Backrest Frame 6 with two M10 x 56mm Bolts 30 two M10 Washers 35 and two M10 Nylon Locknuts 34 5 Press a 38mm x 50mm Inner Cap 15 into the Seat Frame 7 Attach the Seat Bracket 17 to the Seat Frame 7 with two M10 x 56mm Bolts 30 M10 Washers 35 and two M10 Nylon Locknuts 34 Do not tighten the Locknuts yet 6 Pull out the Small Adjustment Knob 23 that is nearer the Stabilizer 2 Insert the Backrest Bracket 16 between the tubes on the Bench Frame 1 and engage the Small Adjustment Knob into one of the holes in the Bracket Pull out the Small Adjustment Knob 23 by the Seat Bracket Sleeve 93 Insert the Seat Bracket 17 into the Seat Bracket Sleeve and engage the Small Adjustment Knob into one of the holes
27. r Upright 45 to the Center Base 39 with the two M10 x 75mm Carriage Bolts 90 and two M10 Nylon Locknuts 34 Do not tighten the Locknuts yet 12 20 Press a 60mm Square Inner Cap 64 into the Weight Guide Base 41 Attach the Foot Plate 67 and the Weight Guide Base 41 to the Center Base 39 with two M10 x 81mm Button Bolts 104 and two M10 Nylon Locknuts 34 Do not tighten the Locknuts yet 21 Attach the Center Top Frame 46 to the Left Top Frame 48 with two M10 x 78mm Bolts 32 and two M10 Nylon Locknuts 34 Make sure the decal is in the indicated location Do not tight en the Locknuts yet Attach the Center Top Frame 46 to the Right Top Frame 47 with two M10 x 78mm Bolts 32 and two M10 Nylon Locknuts 34 Do not tight en the Locknuts yet 22 Slide the Weight Carriage Stop 65 onto the Weight Guide Upright 42 as shown and attach it at the indicated hole with an M10 x 87mm Bolt 106 and an M10 Nylon Locknut 34 Attach the Weight Guide Upright 42 to the Weight Guide Base 41 with two M10 x 75mm Bolts 92 four M10 Washers 35 and two M10 Nylon Locknuts 34 Do not tighten the Locknuts yet Hole e Pa 2d Lo closer a to bottom 13 23 24 25 Press two 48mm Weight Carriage Caps 63 into the Weight Carriage 62
28. ttach the Butterfly Cable 109 to the Right Butterfly Arm 56 with an M8 x 43mm Shoulder Bolt 107 an M10 Small Washer 95 and an M8 Nylon Locknut 108 17 39 40 41 42 43 44 Locate the Long Cable 68 Route the eyelet end of the Cable through the Foot Plate 67 and the Center Upright 45 and under a Pulley 87 Attach the Pulley 87 inside the Center Upright 45 with an M10 x 75mm Bolt 92 two M10 Washers 35 two 17mm Spacers 89 and an M10 Nylon Locknut 34 Note The Foot Plate 67 is shown pulled away from the Center Upright for clarity Wrap the Long Cable 68 over a Pulley 87 Attach the Pulley to the Double U bracket 81 with an M10 x 45mm Bolt 33 and an M10 Nylon Locknut 34 Wrap the Long Cable 68 under a Pulley 87 Attach the Pulley to the Weight Guide Base 41 with an M10 x 45mm Bolt 33 and an M10 Nylon Locknut 34 Wrap the Long Cable 68 over a Pulley 87 Attach the Pulley and a Cable Trap 88 to the second set of holes from the bottom of the Pulley Plates 82 with an M10 x 45mm Bolt 33 and an M10 Nylon Locknut 34 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley Attach the Long Cable 68 inside the Weight Guide Base 41 with M10 x 75mm Bolt 92 two 10 Washers 35 two 28mm Spacers 91 and an M10 Nylon Lockn
29. ur 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 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 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 the next page 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 24 Rest for a
30. ut 34 Make sure that all parts are properly tightened before the weight bench is used The use of all remaining parts will be explained in ADJUST MENTS beginning on the following page 18 ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 24 for impor tant information about 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 AND SEAT The Backrest 11 can be adjusted to ten different positions Pull the Small Adjustment Knob 23 shown removed out as far as it can go and reposition the Backrest Release the Knob and make sure it engages a hole in the Backrest Bracket 16 The Seat 10 can be adjusted in the same man ner ATTACHING THE CURL PAD OR LEG LEVER To use the Curl Pad 9 remove the Adjustment Knob 22 and the Leg Lever Bracket 18 from the Seat Frame 7 Slide the Curl Post 8 into the Seat Frame and secure it in place with the Adjustment Knob Attach the Leg Lever 5 in the same manner A WARNING The Seat Frame 7
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