Weider WEBE1920 User's Manual
Contents
1. 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 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 Plan 20 to 30 minutes of aerobic exercise such as cycling running or swimming on Tuesday and Thursday Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of weight training and aerobic exer cise will reshape and strengthen your body and develop your heart and lungs 14 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 important2. Left Base 2 and the indicated Upper Support Plates 56 with four M10 x 78mm Bolts 33 and four M10 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Attach the other Rear Upright 25 to the Right Base 7 not shown and the other Upper Support Plates 56 in the same manner Tighten all nylon locknuts used in steps 11 through 16 10 23 gt Adjustment 1 Holes 17 Have another person hold the Crossbar 20 between the Rear Uprights 25 in the indicated position Make sure that the Crossbar is turned exactly as shown Press a 51mm Round Inner Cap 32 into a Weight Storage Tube 26 Attach the Weight Storage Tube and one end of the Crossbar 20 to one of the Rear Uprights 25 using two M10 x 78mm Bolts 33 and two M10 Nylon Locknuts 11 Attach a Weight Storage Tube 26 and the other end of the Crossbar 20 to the other Rear Upright 25 in the same way 18 Press a 51mm Round Inner Cap 32 into a Weight Storage Tube 26 Attach the Weight Storage Tube to one of the Rear Uprights 25 using two M10 x 78mm Bolts 33 a Small Support Plate 16 and two M10 Nylon Locknuts 11 Attach the remaining Weight Storage Tube 26 to the other Rear Upright 25 in the same way 19 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 on page 12 11 Adjusting th
3. end of the Left Base 2 Attach the Rear Base 8 to the Left Base with two M10 x 78mm Bolts 33 and two M10 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Attach two Lower Support Plates 13 to the Left Base 2 with two M10 x 78mm Bolts 33 and two M10 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Attach one of the Front Uprights 1 to the Lower Support Plates 13 on the Right Base 7 with two M10 x 78mm Bolts 33 and two M10 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Note The Front Upright will slant backward slightly Attach the other Front Upright 1 to the Left Base 2 not shown in the same manner 14 15 16 Press two Weight Rest Bushings 23 into a Weight Rest 47 as shown Pull the Weight Rest Knob 31 and slide the Weight Rest onto one of the Front Uprights 1 Hold the Weight Rest at the desired height and tighten the Weight Rest Knob into one of the adjustment holes in the Front Upright Attach the other Weight Rest 47 to the other Front Upright 1 in the same way Make sure that both Weight Rests are at the same height Press a 60mm Square Inner Cap 9 into one of the Front Uprights 1 Attach two Upper Support Plates 56 to the Front Upright with two M10 x 78mm Bolts 33 and two M10 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Repeat this step with the other Front Upright 1 not shown Attach a Rear Upright 25 to the
4. 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 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 15 to find the locations of the muscles The repetitions in each set should be performed smoothly and without pausing The exertion stage of eac
5. 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 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 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
6. the Olympic Weight Adapter onto the Weight Tube 21 and secure it with the Weight Adapter Pin 45 12 ADJUSTING THE BACKREST To adjust the Backrest 15 to any of five positions pull the Backrest Knob 29 outward and move the Backrest up or down Slowly release the Backrest Knob making sure the pin on the Backrest Knob is inserted through one of the holes in the Backrest Bracket 39 AWARNING Always make sure that the Backrest Knob 29 is securely inserted into one of the holes in the Backrest Bracket 39 before using the Backrest 15 ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 18 slide the desired amount of weight not included onto the Weight Tube 21 AWARNING Do not place more than 150 pounds on the Weight Tube 21 SETTING UP THE BENCH FOR SQUAT EXERCISES When performing squat exercises secure the Weight Rests 47 at an appropriate height on the Front Uprights 1 and move the bench away from the rack AWARNING Always move the bench when you are performing standing exercises in the rack Stand inside the area that is shaded in the drawing ATTACHING THE CURL PAD For some exercises the Curl Pad 44 must be attached to the weight bench Insert the Curl Post 42 into the indicated hole in the Front Leg 19 Align the holes in the Front Leg and the Curl Post Secure the Curl Post with the Curl Post Knob 86 Make sure you fully tighten the Curl Post Knob
7. 0 999 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 WEBE19200 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 Left Side Weight Storage Tube Dumbbell Storage Rack Part Identification Chart Model No WEBE19200 Rrosooa Refer to the drawings below to identify small parts used in assembly The number in parentheses below each drawing is a key number of the part fr iius E Al st in n enter of this manual The number following the key number is the quantity needed for assembly Note Some sm ll parts may have been pre attached If a part is not in ae parts bag check ice see if it has been pre attached 9l S oO 10mm Spacer 48 1 M6 Washer 30 4 M8 Flat Washer 50 2 M10 Washer B M8 Nylon Locknut 51 M8 x 58mm Bolt 49 1 t n Locknut 11 MM amp AM M6 x 16mm Screw 3 6 sm M10 x 58mm Carriage Bolt 52 2 A DE 2 MN M10 x 22mm Bolt 53 M10 x 78mm Bolt 33 32 TUUM B M10 x 180mm Bolt 22 1 Assembly Make Things Easier Ever
8. A WARNING when the Curl Pad 44 is not in use store it away from the weight bench so it will not interfere with other exercises 13 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 by changing the amount of weight used by changing the number of repetitions or sets Der 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
9. CLUB WEIDER Model No WEBE19200 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 if there are missing parts we will guarantee complete satisfaction 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 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 www weiderfitness com new products prizes fitness tips and much more Table of Contents Warning Decal Placement 8 5 4 a ER NN RR ERR RI EE EEO RN LE RERUN RE Rs 2 Important Precautions 22 34 AR inerken SER RR NR tst 3 Before You Begin ae SI 4 Part Identification Chart 5 ASSOMDIY SS ASE ER SN Eee EAEE ed edd Rp eee ae pA RR RUE Res EE eae sug ed 6 Adjusting the Weight Bench 12 Exercise Guidelines ssa se susret ce ede ee eee eee Re eed he OEE EME EE Ges ew a RES dee ee 14 Ordering Replacement Parts ii Back Cover Limited Warranty EEE Back Cover Note A Part List and an Exploded Dr
10. Curl Post Knob Stabilizer Pad Tube Backrest Bracket 30mm x 60mm Outer Cap 25mm Round Inner Cap Curl Post Angled Outer Cap Curl Pad Weight Adapter Pin M10 x 65mm Bolt Weight Rest 10mm Spacer M8 x 58mm Bolt M8 Flat Washer M8 Nylon Locknut M10 x 58mm Carriage Bolt M10 x 22mm Bolt 51mm x 76mm Outer Cap 50mm Square Inner Cap Upper Support Plate User s Manual Exercise Guide Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts e e N o LLI m o 2 oO o 19 pas A o 9 Q X
11. 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 168553 RO800A Printed in China 2000 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 WEBE19200 R0800A Key No Qty 1 2 2 1 3 6 4 4 5 1 6 4 7 1 8 1 9 2 10 6 11 40 12 6 13 4 14 1 15 1 16 2 17 3 18 1 19 1 20 1 21 1 22 1 23 4 24 1 25 2 26 4 27 1 28 4 29 1 Description Front Upright Left Base M6 x 16mm Screw M6 x 64mm Screw Bench Frame M10 Washer Right Base Rear Base 60mm Square Inner Cap Foam Pad M10 Nylon Locknut 3 4 Round Inner Cap Lower Support Plate Seat Backrest Small Support Plate 45mm Square Inner Cap Leg Lever Front Leg Crossbar Weight Tube M10 x 180mm Bolt Weight Rest Bushing Olympic Weight Adapter Rear Upright Weight Storage Tube Backrest Frame 25mm x 51mm Inner Cap Backrest Knob Key No Qty SNRNOS Description M6 Washer Weight Rest Knob 51mm Round Inner Cap M10 x 78mm Bolt Weight Adapter Bushing 50mm Thick Inner Cap
12. awing are attached in the center of this manual Remove the Part List and Exploded Drawing before beginning assembly Warning Decal Placement The decals shown at the right have been placed on the weight bench in the indicated locations A W A R N l N G If a decal is m or illegible Misuse of this product may result in serious lease call our Customer injury A D t t toll f t Read user s manual and follow all warnings ervice Department toll free a and operating instructions prior to use 1 800 999 3756 Monday through Do not allow children on or around machine Friday 6 a m until 6 p m Replace label if damaged illegible or removed Mountain Time to order a free replacement decal Apply the AWARNING replacement decal in the location shown Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instruc tions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 Important Precautions AWARNING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 10 11 Read all instructions in this manual before using the weight bench Use the weight bench only as described in this manual It is the responsibility of the owner to ensure that all users of t
13. bly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches 3 Press four 25mm x 51mm Inner Caps 28 into the ends of the Backrest Frame 27 Attach the Backrest Bracket 39 to the Backrest Frame using two M10 x 22mm Bolts 53 and two M10 Nylon Locknuts 11 4 Attach the Backrest 15 to the Backrest Frame 27 with four M6 x 64mm Screws 4 and four M6 Washers 30 Make sure that the Backrest is turned as shown 5 Lubricate an M10 x 180mm Bolt 22 Attach the Backrest Frame 27 to the Bench Frame 5 using the Bolt two M10 Washers 6 and an M10 Nylon Locknut 11 Slide the Backrest Bracket 39 into the indicated slot on the Bench Frame 5 Do not overtighten the Nylon Locknut the Backrest must be able to pivot freely To adjust the position of the Backrest pull the Backrest Knob 29 outward and move the Backrest up or down Slowly release the Backrest Knob making sure that the pin on the Backrest Knob is inserted through one of the holes in the Backrest Bracket 39 6 Attach the Seat 14 to the Bench Frame 5 with four M6 x 16mm Screws 3 Make sure that the Seat is turned as shown 7 10 Press three 45mm Square Inner Caps 17 into the Leg Lever 18 as shown Press a 25mm Round Inner Cap 41 into the indicated end of the Weight Tube 21 Attach the Weight Tube 21 to the Leg Lever 18 with an M8 x 58mm Bolt 49 t
14. ctor 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 z cuHdomovozzrmse rommoour 15 Ordering Replacement Parts To order replacement parts simply call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be pre pared to give the following information when calling The MODEL NUMBER of the product WEBE19200 The NAME of the product CLUB WEIDER 350 weight bench The SERIAL NUMBER of the product see the front cover of this manual The KEY NUMBER and DESCRIPTION of the desired part s see the PART LIST and the EXPLODED DRAWING in the center of this manual Limited Warranty ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and 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
15. e Weight Bench This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 14 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 POSITIONING THE WEIGHT RESTS Before beginning an exercise loosen the Weight Rest Knobs 31 and move the Weight Rests 47 to the appropriate height for the exercise The selected height should represent the lowest point to which you want your barbell to go during the exercise Perform the exercise as shown on the accompanying exercise poster Note Make sure the Weight Rest Knobs are tightened into the adjustment holes in the uprights WARNING Aways set both Weight Rests 47 at the same height REMOVING THE FOAM PADS For some exercises the indicated Foam Pads 10 and Pad Tube 38 should be removed from the Front Leg 19 To do this slide one of the Foam Pads off the Pad Tube and then remove the Pad Tube ATTACHING THE WEIGHT ADAPTER To use your weight bench with Olympic weights you must attach the Olympic Weight Adapter 24 To do this press a Weight Adapter Bushing 34 into each end of the Olympic Weight Adapter Slide
16. h 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 each stretch gradually and go only as far as you can ideal resting periods are without strain Stretching at the end of each workout Rest for three minutes after each set for a muscle is very effective for increasing flexibility building workout e Rest one minute after each set for a toning workout STAYING MOTIVATED Rest 30 seconds after each set for a weight loss workout For motivation keep a record of each workout List Plan to spend the first couple of weeks familiarizing the date the exercises performed the weight used yourself with the equipment and learning the proper and the numbers of sets and repetitions completed form for each exercise Record your weight and key body measurements at the end of every month COOLING DOWN Remember the key to achieving the greatest results End each workout with 5 to 10 minutes of stretching is to make exercise a regular and enjoyable part of Include stretches for both your arms and legs Move your everyday life slowly as you stretch and do not bounce Ease into MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abdu
17. he 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 for protection Inspect and tighten all parts each time you use the weight bench 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 Always make sure there is an equal amount of weight on each side of your barbell Always move the bench out of the way when performing squat exercises The weight bench is designed to support a maximum of 560 pounds including the user a barbell and weights Do not place more than 310 pounds including the barbell on the weight rests Do not place more than 150 pounds on the leg lever for normal use 12 13 14 15 16 Always set both weight rests at the same height Always secure the weights with the weight clips when you have mounted them on your barbell leg lever or curl barbell When performing standing exercises stand inside the area that is shaded in the drawing below Always move the bench when per forming standing exercises Always exercise with a partner When you are performing bench press exercises s
18. quat exercises or toe raise exercises your part ner should stand behind you to catch the barbell if you cannot complete a repetition If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down AWARNING 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 CLUB WEIDER 350 weight bench The CLUB WEIDER 350 is designed to be used with your weight set not included to help you develop every major muscle group of the body Whether your goal is a shapely figure dramatic muscle size and strength or a healthier cardiovascular system the CLUB WEIDER 350 will help you achieve the specific results you want For your benefit read this manual carefully before using the CLUB WEIDER 350 weight bench If you have additional questions please call our Customer Note The terms right side and left side are determined relative to a person sitting on the bench they do not correspond to right and left on the drawings in the manual Right Side Weight Rest Curl Pad Weight Tube Backrest Knob Service Department toll free at 1 80
19. wo M8 Flat Washers 50 a 10mm Spacer 48 and an M8 Nylon Locknut 51 Press an Angled Outer Cap 43 onto the end of the Weight Tube Lubricate an M10 x 65mm Bolt 46 Attach the Leg Lever 18 to the Front Leg 19 with the Bolt and an M10 Nylon Locknut 11 Do not overtighten the Nylon Locknut the Leg Lever must be able to pivot freely Press two 3 4 Round Inner Caps 12 into each of the three Pad Tubes 38 Slide the Pad Tubes through the indicated holes in the Front Leg 19 and the Leg Lever 18 Slide two Foam Pads 10 onto each Pad Tube 38 Attach the Curl Pad 44 to the Curl Post 42 with two M6 x 16mm Screws 3 Insert the Curl Post into the Front Leg 19 and secure it with the Curl Post Knob 36 11 12 13 Press a 30mm x 60mm Outer Cap 40 onto each end of the Right Base 7 Attach the Rear Base 8 to the Right Base with two M10 x 78mm Bolts 33 and two M10 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Attach two Lower Support Plates 13 to the Right Base 7 with two M10 x 78mm Bolts 33 and two M10 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet Note Do not confuse the m Lower Support Plates with the Upper Support These edges Plates not shown when the Lower Support should slant Plates are attached to the Right Base the edges backward with three holes will slant backward slightly slightly Press a 30mm x 60mm Outer Cap 40 onto each
20. ything in this manual is designed to ensure that the weight bench can be assembled successfully by anyone However the weight bench has many parts and the assembly process will take time Setting aside plenty of time will make the process go more smoothly Assembly requires two people Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Tighten all parts as you assemble them unless instructed to do otherwise For help identifying small parts use the PART IDENTIFICATION CHART on page 5 Press a 50mm Square Inner Cap 55 into the indi cated end of the Front Leg 19 Insert a 50mm Thick Inner Cap 35 into the bottom of the Front Leg Attach the Front Leg 19 to the Bench Frame 5 using two M10 x 65mm Bolts 46 two M10 Washers 6 and two M10 Nylon Locknuts 11 Press a 50mm Square Outer Cap 54 onto each end of the Stabilizer 37 Attach the Bench Frame 5 to the Stabilizer using two M10 x 58mm Carriage Bolts 52 and two M10 Nylon Locknuts 11 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 adjustable wrenches One rubber mallet One standard screwdriver One phillips screwdriver CES Lubricant such as grease or petroleum jelly and soapy water Assem
Download Pdf Manuals
Related Search