Weider WBBE14908 User's Manual
Contents
1. ATTACHING THE ACCESSORIES TO THE HIGH PULLEY STATION To use the high pulley station first place the desired weights on the weight carriage see ADDING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE on page 18 Next attach the Pulley Handles 25 to the High Cable 53 with the clip on the Cable Stop 103 For some exercises the Chain 98 should be attached between the Pulley Handle and the Cable with a Cable Clip 73 Adjust the length of the Chain between the Pulley Handle and the Cable so that the Pulley Handle is in the correct starting position for the exercise to be performed ATTACHING THE ACCESSORIES TO THE LOW PULLEY STATION To use the low pulley station first place the desired weights on the weight carriage see ADDING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE on page 18 Next attach a Pulley Handle 25 to the Low Cable 52 with the clip on the Cable Stop 103 See the inset drawing The Ankle Strap 26 can be attached to the Low Cable 52 in the same way For some exercises the Chain 98 should be attached between the Pulley Handle 25 or the Ankle Strap and the Cable with a Cable Clip 73 Adjust the length of the Chain between the Pulley Handle or Ankle Strap and the Cable so that the Pulley Handle or Ankle Strap is in the correct starting position for the exercise to be performed USING THE LOCKING BAR Grip the Locking Bar 19 with both hands Turn the Locking Bar until the two hooks2. USING THE LEG LEVER To use the Leg Lever 110 slide the desired weights not included onto the Weight Tube 59 Secure the weights with a Spring Collar 27 You can store unused weights on the Weight Tubes not shown on the Uprights not shown A WARNING Do not put more than 150 Ibs 68 kg on the Leg Lever 110 Always secure weights with a Spring Collar 27 USING THE BARBELL RESTS AND THE BARBELL SPOTTERS Before using a separate barbell not included set the Barbell Spotters 29 at the lowest point to which you want your barbell to move To do this see step 24 on page 14 Adjust the two Barbell Rests 30 in the same way AWARN ING Always adjust both Barbell Spotters 29 and both Barbell Rests 30 to the same height MOVING THE BARBELL SPOTTERS To move the right Weight Bar Spotter 23 use the indicated hole to pull the right Spotter Hook 24 out of the slot in the Right Upright 2 Raise or lower the Weight Bar Spotter to a new position and pivot the right Spotter Hook into a slot in the Right Upright Note Always start an exercise with the Weight Bar Spotters positioned at the lowest point to which you want the Weight Bar 18 to move dur ing the exercise Adjust the left Weight Bar Spotter 23 and the left Spotter Hook 24 in the same way A WARNING Always set both Weight Bar Spotters 23 at the same height 16
3. 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 adequately informed of all precautions The weight bench is intended for home use only Do not use the weight bench in a commercial 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 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 10 12 13 14 15 16 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 on the barbell carriages 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 Do not place more than 150 Ibs 68 kg on the weight car riage Note The weight bench does not include weights Make sure that the cab
4. 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 are limited in their 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 that vary from state to state ICON Health amp Fitness Inc 1500 S 1000 W Logan UT 84321 9813 Part No 273240 R1108A Printed in China 2008 ICON IP Inc
5. x 50mm Inner Cap Bracket Snap Ring 19mm Round Cap Leg Bumper Curl Knob User s Manual Grease Packet Hex Key Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated 23 EXPLODED DRAWING A Model No WBBE14908 0 riiosa 12 IC e 129 SIL 84 129 N x 60 27 24 EXPLODED DRAWING B Model No WBBE14908 0 riiosa 25 EXPLODED DRAWING C Model No WBBE14908 0 rnosa 41 L 6 26 EXPLODED DRAWING D Model No WBBE14908 0 riiosa 27 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement 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 Parts and labor are warranted for ninety 90 days from the date of purchase This warranty extends on
6. 10 Locknut M10 Washer Large Pulley Spacer 25mm Round Inner Cap M10 x 45mm Bolt Small Pulley Spacer M10 x 20mm Bolt M6 x 10mm Screw Cable Clip Weight Bar Spotter Snap Ring Bar Slide Bushing Weight Bar Bushing Weight Bar Bumpers M6 x 170mm Screw M8 x 20mm Shoulder Bolt M6 x 40mm Screw M10 x 50mm Bolt M10 x 65mm Bolt M10 x 175mm Bolt M8 Locknut M10 x 90mm Screw Cable Guard M10 x 100mm Bolt M12 x 75mm Screw Backrest Bracket M5 x 19mm Screw M12 x 25mm Patch Screw M10 x 60mm Bolt M12 Washer M10 x 55mm Screw M10 x 25mm Bolt Left Rear Upright Cap M10 x 130mm Bolt Chain Bench Plate M6 x 20mm Screw Key No Qty 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 P M M N k AH k AH AH AH Si dl ld dd dd dd k M M GO M KM Description Curl Bar Bushing 75mm x 50mm Inner Cap Cable Stop M10 x 16mm Screw 100mm x 50mm Inner Cap M10 x 107mm Bolt Set Bench Frame Bench Stabilizer Front Leg Leg Lever Backrest Post Curl Bar Curl Post Curl Pad Curl Pin Seat Backrest Backrest Frame 25mm Square Cap M6 x 65mm Screw M10 x 65mm Carriage Bolt Key No Qty 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 kek bM kM kM KM A h Description Curl Pad Bushing Curl Bumper Leg Lever Bushing Weight Spacer Curl Bar Cap Front Leg Plate Foam Pad Short Pad Tube Long Pad Tube Bench Stabilizer Cap 150mm
7. 2 Unfold the rack to the position shown Attach a Front Upright Cap 38 to the Left Upright 1 with two M10 x 55mm Screws 94 and two M10 Washers 66 Attach the other Front Upright Cap 38 to the Right Upright 2 in the same way 13 While a second person holds the Top Frame 4 attach it to the Left and Right Uprights 1 2 with four M12 x 75mm Screws 88 and four M12 Washers 93 10 14 Tighten four M12 x 25mm Patch Screws 91 into the upper Hinge Frames 5 as shown 15 Tighten two M12 x 25mm Patch Screws 91 into the lower Hinge Frames 5 16 Attach the Foot Plate 28 to the Center Upright 3 with two M12 x 75mm Screws 88 11 17 Attach the Upright Backrest 9 and the Backrest Bracket 89 to the Center Upright 3 with two M6 x 170mm Screws 78 and two M6 Washers 61 18 Tighten the two Weight Carriage Tubes 8 onto the Weight Carriage 7 19 Unfold the Left Arm 13 Tighten an Arm Stop 36 into the indicated locknut on the Arm Frame 11 Then attach an Arm Pad 15 to the Left Arm with two M6 x 20mm Screws 100 Attach the other Arm Stop not shown and Arm Pad 15 to the other Arm Frame 11 and the Right Arm 14 in the same way 12 20 Engage each Spotter Hook 24 into an adjust ment slot ne
8. CEMENT PARTS Back Cover LIMITED WARRANTY ciali re bea eM eee CR a ede ed era Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warn ing decal s If a decal is missing or illegible call the telephone number on the front cover SS of this manual and request a free replace ment decal Apply the decal in the location shown Note The decal s may not be shown at actual size 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 e Keep body clothing and hair free and clear of all moving parts e Replace label if damaged illegible or removed AWARNING User Weight Max 300 LBS Weight Crutch Max 310 LBS Leg Developer Max 150 LBS Weight Carriage Max 150 LBS Chest Fly Per Arm Max 50 LBS Product may not offer all listed exercises IMPORTANT PRECAUTIONS 4AWARN ING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your weight bench before using your weight bench ICON assumes no responsibility for personal injury or property damage sustained by or through the use of the weight bench 1 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
9. WEIDER ENG www weiderfitness com Model No WBBE14908 0 Serial No USER S MANUAL 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 cus tomer satisfaction If you have questions or if parts are missing DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the A product model number and Ps serial number see the drawing above before contacting us CALL TOLL FREE 1 877 992 5999 Mon Fri 6 a m 6 p m MT Sat 8 a m 4 p m MT ON THE WEB www weiderservice com A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual NY z for future reference WORKOU ifit com TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS LL 3 BEFORE YOU BEGIN urli a a ents dt wat Beale ate a hs ee wpa ag eae cg eed R 4 PART IDENTIFICATION CHART 5 ASSEMBLY ella i ana 6 ADJUSTMENT seg e002 boca i eva E E E OT RRR ee a ee cee 15 MAINTENANGE waved ean eeee dd a ETRE RR n Ea A a 18 CABLE DIAGRAM bac pria Daw boas pira ama wee bere Oe Ase nde pea a Aad eee 19 EXERCISE GUIDELINES saccedawdvau vedo E DER RR Pee RETI aa 20 PART LIST asst tacacn amine wanna E a la AR heal Am E STATE lei hale ARA 22 EXPLODED DRAWING siii iii sn ete OE a e heed mE eee eee ee eee eed 24 ORDERING REPLA
10. ad this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial num ber 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 familiarize yourself with the parts that are labeled in the drawing below Left Side High Pulley Station Arm Weight Carriage Low Pulley Station Barbell Spotter Seat Accessories 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 right and left on the drawings in the manual PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used in assembly The number in parentheses by each draw ing is the key number of the part from the PART LIST near the end of this manual Note Some small parts may have been preattached If a part is not in the hardware kit check to see if it has been preattached M12 Washer 93 M10 Washer 66 M6 Washer 61 M10 Locknut 65 o M6 x 20mm Screw 100 M4 x 19mm Self tapping Screw 39 Ea Arm Stop 36 E M12 x 25mm P
11. ar the bottom of the Left and Right Uprights 1 2 Always position both Weight Bar Spotters 23 at the same height 21 Orient the Locking Bar 19 as shown Have a second person hold the Locking Bar between the left Weight Bar Carriage 20 and the right Weight Bar Carriage not shown Insert the Weight Bar 18 into the left Weight Bar Carriage 20 the Locking Bar 19 and the right Weight Bar Carriage not shown Center the Weight Bar Then engage the Locking Bar into slots in the Left and Right Uprights 1 2 22 Slide a Weight Bar Adapter 22 onto the Weight Bar 18 Then tighten a Weight Bar End Knob 44 into the Weight Bar Attach the other Weight Bar Adapter not shown in the same way 13 23 Tighten three Weight Tubes 59 onto the Left Upright 1 Tighten the remaining three Weight Tubes not shown onto the Right Upright 2 24 Set a Barbell Rest 30 onto the Left Upright 1 Set the other Barbell Rest 30 onto the Right Upright 2 at the same height Set the Barbell Spotter 29 onto the Left Upright 1 below the Barbell Rest 30 Set the other Barbell Spotter 29 onto the Right Upright 2 at the same height 25 Make sure that all parts have been properly tightened Note Some hardware may be left over after assem bly is completed The use of th
12. atch Screw 91 M6 x 40mm Screw 80 lt gt M10 x 175mm Bolt 83 B M10 x 55mm Screw 94 M6 x 65mm Screw 120 M10 x 65mm Carriage Bolt 121 LL gt Y M10 x 65mm Bolt 82 M12 x 75mm Screw 88 Ol M10 x 107mm Bolt Set 106 M10 x 168mm Bolt 46 M6 x 170mm Screw 78 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 following information and instructions e To hire an authorized service technician to assemble the weight bench call 1 800 445 2480 Assembly requires two persons Because of its size the weight bench should be assembled in the location where it will be used Make sure that there is enough clearance to walk around the weight bench as you assemble it 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 Attach the Bench Stabilizer 108 to the Bench Frame 107 with two M10 x 65mm Carriage Bol
13. ch 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 workout to workout 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 way will leave you feel ing exhausted On the exercise guide accompanying this manual you will find photographs showing the cor rect form for several exercises and a list of the mus cles affected See the muscle chart on the next page to find the names of the muscles 20 The repetitions in each set should be performed smoothly and without pausing The exertion stroke of each repetition should last about half as long as the return stroke Proper breathing is important Exhale during the exertion stroke 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 follow e Rest for three minutes after each set for a muscle building workout Rest for
14. disengage the slots in the Left and Right Uprights 1 2 Raise or lower the Locking Bar to a new position and turn it until the hooks engage slots in the Uprights 17 ADDING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE To use the Weight Bar 18 or the Weight Carriage 7 slide the desired amount of weight not included onto the Weight Bar Adapters 22 or the Weight Carriage Tubes 8 Secure the weights with the Spring Collars 27 A WARNING Do not place more than 310 Ibs 141 kg on the Weight Bar 18 or 150 Ibs 68 kg on the Weight Carriage 7 Always place the same amount of weight on each side of the Weight Bar or the Weight Carriage Always secure weights with the Spring Collars 27 Always lower the weight carriage and the weight bar in a controlled manner never let the weight carriage or the weight bar drop MAINTENANCE Make sure that all parts are properly tightened 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 to clean the weight bench TIGHTENING THE CABLES Woven cable the type of cable used on the weight bench can stretch slightly when it is first used If there is slack in the cables before resistance is felt the cables should be tightened First add weights to t
15. e remaining parts will be explained in ADJUSTMENT beginning on page 15 Before using the weight bench pull each cable a few times to make sure that the cables move smoothly over the pulleys If one of the cables does not move smoothly find and correct the problem IMPORTANT If the cables are not properly installed they may be damaged when heavy weight is used See the CABLE DIAGRAM on page 19 for proper cable routing If there is any slack in the cables you will need to remove it by tightening the cables See MAINTENANCE on page 18 14 ADJUSTMENT This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 20 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 ADJUSTING THE BACKREST To adjust the position of the Backrest 117 lift the indicated handle on the Backrest Post 111 Raise or lower the Backrest and insert the tab on the lower end of the Backrest Post into one of the slots in the Bench Frame 107 Make sure that the tab is fully inserted into one of the slots ATTACHING THE CURL PAD To use the Curl Pad 114 insert the Curl Post 113 into the Front Leg 109 and secure the Curl Post with the Curl Knob 136 Fully tighten the Curl Knob ATTACHING THE CURL BAR To use the Curl Bar 112 attach the Curl Bar to the Leg Lever 110 with the Curl Pin 115
16. he 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 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 to 30 minutes resting for a maximum of 30 seconds between sets Cro
17. he weight car riage see ADDING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE above Remove the M10 Locknut 65 and the M10 x 45mm Bolt 69 from the Small Pulley 33 near the lower end of the two Pulley Plates 56 Reattach the Small Pulley to the hole closer to the center of the Pulley Plates Make sure that the Low Cable 52 and the Small Pulley move smoothly If necessary adjust the position of the Small Pulley 33 near the upper end of the Pulley Plates 56 in the same way Do not overtighten the cables If a cable tends to slip off the pulleys often it may have become twisted Remove the cable and reinstall it If a cable needs to be replaced see the back cover of this manual 18 CABLE DIAGRAM The diagram below shows the proper routing of the cables The numbers in each drawing show the proper rout ing for that cable Use the diagram to make sure that the cables and the cable traps are assembled correctly If the cables and the cable traps are not assembled correctly the weight bench will not function properly and dam age may occur Make sure that the cable traps do not touch or bind the cables Arm Cable 50 Length 5 ft 9 in 1 8 m High Cable 53 Weight Carriage Length 34 ft 9 in lt Cable 51 10 6 m Ra Length 11 ft 9 in ci 3 6 m Low Cable 52 Length 16 ft 8 in 5 1 m 3 1 MA 19 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase t
18. les 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 Replace all cables at least every two years Always set all the weight rests and safety spotters at the same height Always place an equal amount of weight on each side of the weight carriage or barbell Always exercise with a partner Your part ner should be ready to catch the barbell if you cannot complete a repetition Always disconnect the curl bar when per forming an exercise that does not require the curl bar If you feel pain or dizziness while exercis ing stop immediately and cool down BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER BLACK weight bench The weight bench offers an impressive 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 cardiovas cular system the weight bench will help you to achieve the specific results you want For your benefit read this manual carefully before you use the weight bench If you have questions after reading this manual please see the front cover of ASSEMBLED DIMENSIONS Height 6 ft 11 in 211 cm Width 7 ft 213 cm Depth 9 ft 2 in 279 cm Weight 463 Ibs 210 kg Weight Bar Barbell Rest Right Side Weight Bar Spotter Backrest Curl P
19. ly to the original purchaser ICON s obligation under this warranty is limited to repairing or replacing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be preauthorized 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 replacement parts shipped while the product is under warranty the customer will be responsible for a minimal handling charge For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to any 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 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 damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limita tion of incidental or consequential damages Accordingly the above limitation
20. 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 Write the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Record your weight and key body measure ments 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 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 Erector
21. rest Frames 118 to the Bench Frame 107 with the Bolt two M10 Washers 66 and an M10 Locknut 65 Set the end of the Backrest Post 111 in one of the slots in the Bench Frame Do not overtighten the Locknut the Backrest Frames must pivot easily See step 3 Tighten the M10 Locknut 65 See step 4 Tighten the M6 x 40mm Screws 80 6 Attach the Seat 116 to the Bench Frame 107 with two M6 x 65mm Screws 120 and two M6 Washers 61 7 Grease the barrel of an M10 x 107mm Bolt Set 106 Attach the Leg Lever 110 to the Front Leg 109 with the Bolt Set Make sure that the bar rel of the Bolt Set is inserted through both sides of the bracket on the Leg Lever Then slide the Weight Spacer 125 onto the post on the Leg Lever 110 Next tighten the Weight Tube 59 onto the post 8 Insert the Long Pad Tube 130 into the Front Leg 109 Slide two Foam Pads 128 onto the Long Pad Tube Then press a 19mm Round Cap 134 into each Foam Pad 9 Insert a Short Pad Tube 129 into the Leg Lever 110 Slide two Foam Pads 128 onto the Short Pad Tube Then press a 19mm Round Cap 134 into each Foam Pad Repeat this step with the other Short Pad Tube 129 Foam Pads 128 and 19mm Round Caps 134 10 Attach the Curl Pad 114 to the Curl Post 113 with two M6 x 20mm Screws 100 11 Attach the Curl Pin 115 to the Leg Lever 110 with an M4 x 19mm Self tapping Screw 39 1
22. s lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf A B C D E F G H l J K L M N O P Q R S IL U V W X PART LIST Model No WBBE14908 0 Key No Qty O ONDQUIA GNA Description Left Upright Right Upright Center Upright Top Frame Hinge Frame Carriage Guide Weight Carriage Weight Carriage Tube Upright Backrest Arm Rod Arm Frame Headrest Left Arm Right Arm Arm Pad Center Upright Plate Weight Bar Guide Weight Bar Locking Bar Weight Bar Carriage V pulley Weight Bar Adapter Weight Bar Spotter Spotter Hook Pulley Handle Ankle Strap Spring Collar Foot Plate Barbell Spotter Barbell Rest Swivel Bracket Cap Swivel Bracket Small Pulley Large Pulley Right Rear Upright Cap Arm Stop Rack Foot Front Upright Cap M4 x 19mm Self tapping Screw Rack Foot Pad Center Upright Foot Pulley Bracket Spacer Large Cable Trap Weight Bar End Knob Weight Bar Spotter Bumper M10 x 168mm Bolt M4 x 16mm Screw M10 x 155mm Bolt Arm Bushing Arm Cable 22 Key No Qty MA A2A2ARANDAADWOND OTANNAWARAARHARDANDAAHBFRWMARASZONAANOWAAA R1108A Description Weight Carriage Cable Low Cable High Cable 40mm x 70mm Inner Cap Cable Trap Pulley Plate Double U bracket U bracket Weight Tube 48mm Round Inner Cap M6 Washer Weight Carriage Bushing Backrest Bushing Swivel Bracket Bearing M
23. ss Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program follows 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 elliptical exer ciser or exercise cycle 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 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 oxygen to your muscles WORKING OUT Ea
24. ts 121 and two M10 Locknuts 65 Do not tighten the Locknuts yet 2 Attach the Front Leg 109 to the Bench Frame 107 with two M10 x 65mm Bolts 82 two M10 Washers 66 and an M10 Locknut 65 See step 1 Tighten the M10 Locknuts 65 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 following tools ll EA the included hex key s two adjustable wrenches one rubber mallet one standard screwdriver EI one Phillips screwdriver 1 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 3 Orient the two Backrest Frames 118 so that the indicated holes are closer to the bottom of the Backrest Frames Attach the Backrest Frames to the Backrest Post 111 with an M10 x 168mm Bolt 46 tvo M10 Washers 66 and an M10 Locknut 65 Do not tighten the Locknut yet 4 Attach the Backrest 117 to the Backrest Frames 118 with four M6 x 40mm Screws 80 and four M6 Washers 61 Then attach the Headrest 12 to the Backrest Frames with two M6 x 40mm Screws 80 and two M6 Washers 61 Do not tighten the Screws yet 5 Apply some of the included grease to an M10 x 175mm Bolt 83 Attach the Back
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