Weider WEBE1057 User's Manual
Contents
1. 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 e by changing the amount of resistance 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 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 number of repetitions in each set Exercise for 20 t2. in this manual BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER CLUB weight bench The weight bench offers a selection of exercise 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 see the front cover of this manual To help us assist you note the product model Right Side Weight Rest Curl Pad number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the weight bench at www weiderservice com registration Before reading further please review the drawing below and familiarize yourself with the parts that are labeled ASSEMBLED DIMENSIONS Height 53 in 134 cm Width 48 in 121 cm Depth 79 in 200 cm Weight 97 Ibs 44 kg Upright Backrest Weight Storage Left Side Leg Lever Seat Pin Seat Carriage Note The terms right side and left side are determined relative to a person sitting with his back to the backrest they do not correspond to
3. right and left on the drawings in this manual PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses below each draw ing is the key number of the part from the PART LIST on page 14 Note Some small parts may have been preattached If a part is not in the parts bag check to see if it has been preattached M6 x 16mm Screw 34 Mb Bm OU n Cs D M10 Washer 36 M4 x 16mm Self tapping M6 x 38mm Screw 35 Screw 37 O l M6 Washer 39 p M10 x 70mm Bolt 43 M4 Washer 42 OE A M10 x 80mm Bolt 30 l M10 x 55mm Bolt 32 LJ EL M10 Nylon Locknut 40 M10 x 83mm Bolt Set 33 M10 x 95mm Bolt 28 M10 x 148mm Bolt 31 ASSEMBLY Make Assembly Easier Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by almost anyone By setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the fol lowing information and instructions e To hire an authorized service technician to assemble the weight bench call 1 800 445 2480 e Assembly requires two persons e Because of its size the weight bench should be assembled in the location where it will be used Make sure that there is enoug
4. RE e A AI e e II Back Cover WARNING DECAL PLACEMENT The decals shown here have been applied to the weight bench If a decal is missing or illegible call the telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown Note The decals may not be shown at actual size AWARNING AWARNING Keep hands and User Weight Max 300 LBS i Weight Crutch Max 310 LBS A ene of Leg Developer Max 150 LBS E Weight Carriage Max 150 LBS Chest Fly Per Arm Max 50 LBS Product may not offer all listed exercises AWARNING e Misuse of this machine may result in serious injury e Read user s manual prior to use and follow all warnings and instructions e Do not allow children on or around machine Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on the weight bench before using the weight bench ICON assumes no responsibility for personal injury or property damage sustained by or through the use of the weight bench E Before beginning any exercise program con sult your physician This is especially impor tant for persons over the age of 35 or per sons with pre existing health problems Read all ins
5. WEIDER Model No WEBE1057 1 Serial No Write the serial number in the USE R S MAN UAL 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 parts are damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 877 992 5999 Mon Fri 6 a m 6 p m MST Sat 8 a m 4 p m MST ON THE WEB www weiderservice com 4h CAUTION 8 Visit our website at Read all precautions and instruc Q tions in this manual before using www weiderfitness com this equipment Save this manual for future reference new products prizes fitness tips and much more TM TABLE OF CONTENTS WARNING DECAL PLACEMENT vu irc ro wre pe Relea had a I Ole Pe Rare aes 2 IMPORTANT PRECAUTIONS 4 c c0cec ee0ebtegedere db vegeat eg toras bbe dee we Reba de ae eS 3 BEFORE YOU BEGIN sins rana ss Mate k ea hares aaa DE ie 4 PART IDENTIFICATION CHART iui pale ee RR e MERE a eS 5 ASSEMBLY ripiena Reit a ata te hae eae 6 ADJUSTMENT sista met duei tea dee eee ae dee eae eae He bd ee ebay cae EES 11 EXERCISE GUIDELINES a xica iia e Ee what Meds ake Hamada aes 12 PART LIST gie cepa bande w Reet da Che askew Oy oh hee oa A OO Ree ee PES 14 EXPLODED DRAWING rie o a Gea eine a A RA a 15 ORDERING REPLACEMENT PARTS Libia e en Back Cover LIMITED WARRANTY a i a patie PA RR
6. ed 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 limitation 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 259769 RO907A Printed in China 2007 ICON IP Inc
7. en 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 See the muscle chart on page 13 to find the names of the muscles 12 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 build
8. erior 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 I J K L M N O P Q R S T U V W X 13 PART LIST Model No WEBE1057 1 Key No Qty 0 ONDUIS DIN 10 11 12 18 14 15 16 17 18 19 20 21 22 23 24 25 2RONy20N 22D 222 Description Frame Crossbar Front Leg Left Upright Right Upright Seat Carriage Leg Lever Curl Post Backrest Support Backrest Frame Backrest Seat Curl Pad Long Pad Tube Short Pad Tube Post Knob Pin Carriage Bushing 64mm Round Cap 48mm Round Cap 32mm Round Cap 76mm Round Cap 19mm Round Cap 25mm Square Cap Front Leg Bumper Key No Qty 26 27 28 29 30 31 Di VUIALSANNENYNAt 2200 R0907A Description Frame Bumper Weight Clip M10 x 95mm Bolt 28mm Round Cap M10 x 80mm Bolt M10 x 148mm Bolt M10 x 55mm Bolt M10 x 83mm Bolt Set M6 x 16mm Screw M6 x 38mm Screw M10 Washer M4 x 16mm Self tapping Screw Tether M6 Washer M10 Nylon Locknut Foam Pad M4 Washer M10 x 70mm Bolt M6 x 38mm Bolt 25mm x 50mm Cap User s Manual Exercise Guide Hex Key Grease Packet Note Specifications are subject to change without notice See the back cover of the user s manual for informa tion about ordering replacement parts These par
9. h clearance to walk around the weight bench as you assemble it e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Before beginning assembly read the impor tant information in the box above See the PART IDENTIFICATION CHART on page 5 for help identifying small parts Orient the Frame Bumper 26 with the high end in the position shown Attach the Frame Bumper to the Frame 1 with an M4 x 16mm Self tapping Screw 37 and an M4 Washer 42 Attach the Frame 1 to the Crossbar 2 with three M10 x 95mm Bolts 28 and three M10 Nylon Locknuts 40 Do not tighten the Nylon Locknuts yet Note Use a rubber mallet to align the holes in the Frame with the holes in the Crossbar e For help identifying small parts use the PART IDENTIFICATION CHART on page 5 As you assemble the weight bench make sure all parts are oriented as shown in the drawings Tighten all parts as you assemble them unless instructed to do otherwise Assembly requires the included hex key s l and the following tools not included eS two adjustable wrenches one rubber mallet one standard screwdriver one Phillips screwdriver E3 Assembly may be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches dr 42 High End 5 26 8 3 Identify the Left Upright 4 which i
10. ing 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 hi y W OZ zado NS 7 SV 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 List the date the exercises performed the resistance used and the numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month The key to achieving the greatest results is to make exercise 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 WY Nor ee Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Post
11. o 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 strength training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an exercise cycle on Tuesday and Thursday e 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 appropriate length of time for each workout and the numbers of repetitions and sets to complete is an individual matter Avoid overdoing it during the first few months of your exercise program Progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness while exercising stop immediately and cool down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important fac tors 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 oxyg
12. o not tighten the Screws yet Grease 31 Wide 9 End 8 Grease an M10 x 148mm Bolt 31 Attach the Backrest Frames 10 to the Seat Carriage 6 with the Bolt and an M10 Nylon Locknut 40 Do not overtighten the Nylon Locknut the Backrest Frames must pivot easily Grease an M10 x 80mm Bolt 30 Attach the Backrest Support 9 to the Crossbar 2 with the Bolt and an M10 Nylon Locknut 40 Do not overtighten the Nylon Locknut the Backrest Support must pivot easily See step 7 Tighten the four M6 x 38mm Screws 35 9 Attach the Seat 12 to the Seat Carriage 6 with two M6 x 16mm Screws 34 an M6 x 38mm Bolt 44 and an M6 Washer 39 as shown 10 Grease the outside of the barrel of an M10 x 83mm Bolt Set 33 Attach the Leg Lever 7 to the Front Leg 3 with the Bolt Set Do not over tighten the Bolt Set the Leg Lever must pivot easily 11 Insert the Long Pad Tube 14 into the Front Leg 3 Slide a Foam Pad 41 onto each end of the Long Pad Tube Then press a 19mm Round Cap 23 into each end of the Long Pad Tube 12 Insert the two Short Pad Tubes 15 into the Leg Lever 7 Slide two Foam Pads 41 onto each Short Pad Tube Then press two 19mm Round Caps 23 into each Short Pad Tube 13 Attach the Curl Pad 13 to the Curl Post 8 with two M6 x 16mm Screws 34 14 Make sure all parts are properly tightened before you use the weight bench The use of the remaining parts will be e
13. s marked with a sticker Attach the Crossbar 2 to the Left Upright with two M10 x 95mm Bolts 28 and an M10 Nylon Locknut 40 Do not tighten the Nylon Locknut yet Attach the Crossbar 2 to the Right Upright 5 with two M10 x 95mm Bolts 28 and an M10 Nylon Locknut 40 Do not tighten the Nylon Locknut yet Slide the Seat Carriage 6 onto the Frame 1 Attach the Tether 38 to the Seat Carriage with an M4 x 16mm Self tapping Screw 37 and an M4 Washer 42 Then insert the Pin 17 into the hole in the Seat Carriage and a hole in the Frame Attach the Front Leg 3 to the Frame 1 with two M10 x 55mm Bolts 82 four M10 Washers 36 and two M10 Nylon Locknuts 40 Do not tighten the Nylon Locknuts yet 6 Attach an M10 x 70mm Bolt 43 to the Front Leg 3 and the Frame 1 with an M10 Washer 36 and an M10 Nylon Locknut 40 Tighten the M10 Nylon Locknuts 40 used in steps 2 6 Attach the Front Leg Bumper 25 to the Front Leg 3 with an M4 x 16mm Self tapping Screw 37 and an M4 Washer 42 7 Orient the Backrest Support 9 as shown Apply some of the included grease to an M10 x 148mm Bolt 31 Attach the Backrest Support between the Backrest Frames 10 with the Bolt and an M10 Nylon Locknut 40 Do not overtighten the Nylon Locknut the Backrest Support must pivot easily Next attach the Backrest 11 to the Backrest Frames 10 with four M6 x 38mm Screws 35 and four M6 Washers 39 D
14. tructions in this manual and all warnings on the weight bench before using the weight bench 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 a com mercial rental or institutional setting Keep the weight bench indoors away from moisture and dust Place the weight bench on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around the weight bench to mount dismount and use it Keep children under age 12 and pets away from the weight bench at all times 7 10 11 12 Inspect and properly tighten all parts regular ly Replace any worn parts immediately Make sure that the pins and knobs are fully engaged before the weight bench is used Wear appropriate clothes while exercising Always wear athletic shoes for foot protec tion while exercising The weight bench is designed to support a maximum user weight of 300 Ibs 136 kg and a maximum total weight of 610 Ibs 277 kg Do not place more than 310 Ibs 141 kg including a barbell on the weight rests Do not place more than 150 Ibs 68 kg on the leg lever Note The weight bench does not include a barbell or weights If you feel pain or dizziness while exercising stop immediately and cool down Use the weight bench only as described
15. ts are not illustrated 14 EXPLODED DRAWING Model No WEBE1057 1 ROSO7A ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to pro vide the following information when contacting us e the model number and serial number of the product see the front cover of the manual e the name of the product see the front cover of this manual e the key number and description of the part s see the PART LIST and the EXPLODED DRAWING near the end 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 If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For in home service the customer will be responsible for a minimal trip charge 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 provid
16. xplained in ADJUSTMENT beginning on page 11 10 ADJUSTMENT This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 12 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 several exercises 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 SEAT AND BACKREST To adjust the position of the Seat 12 and the Backrest 11 first pull the Pin 17 out of the Seat Carriage 6 Slide the Seat Carriage along the Frame 1 until the Backrest is in the desired position and then engage the Pin into the hole in the Seat Carriage and a hole in the Frame ATTACHING THE CURL PAD To use the Curl Pad 13 insert the Curl Post 8 into the Front Leg 3 and secure the Curl Post with the Post Knob 16 Firmly tighten the Post Knob USING YOUR WEIGHTS To use the Leg Lever 7 slide the desired weights not included onto the Leg Lever Secure the weights with the Weight Clip 27 You can store unused weights on the weight storage tubes not shown on the uprights A WARNING Do not put more than 150 Ibs 68 kg on the Leg Lever 7 Always secure weights with the Weight Clip 27 11 EXERCISE GUIDELINES
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