Weider WEBE0891 User's Manual
Contents
1. ADJUSTING THE BACKREST The Backrest 9 can be used in a decline position a level position or three incline positions To use the Backrest in the decline position remove the Support Rod 13 and lay the Backrest on the Crossbar 2 To use the Backrest 9 in the level position lift the Backrest and insert the Support Rod 13 through the bottom set of holes in the Uprights 1 Rotate the locking clip into place around the Upright To use the Backrest 9 in an incline position lift the Backrest and insert the Support Rod 13 through one of the top three sets of holes in the Uprights 1 Rotate the locking clip into place around the Upright AWARNING When using the Backrest 9 in a level or incline position insert the Support Rod 13 completely through both Uprights 1 and turn it to the locked position ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 6 slide the desired weights not included onto the weight tube To use Olympic weights press the two Adapter Bushings 32 into the ends of the Weight Tube Adapter 31 Slide the Weight Tube Adapter onto the Weight Tube 37 on the Leg Lever 6 Insert the Pin 33 into the Weight Tube AWARNING Do not place more than 50 pounds on the Leg Lever 6 10 ATTACHING THE CURL POST For some exercises the Curl Pad 11 must be attached to the weight bench Insert the Curl Post 7 into the indicated hole in2. Model No WEBE08910 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 or damaged parts we will guarantee complete satisfac tion through direct assistance 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 A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manu al for future reference IDER9Z9 USER S MANUAL Visit our website at O www weiderfitness com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS ooo 3 BEFORE YOU BEGIN acie oros ettu Doke o li aa a i a 4 PART IDENTIFICATION CHART ooo 5 ASSEMBLY oso GARA E ER pila get etait 6 ADJUSTMENES Sonico eS e pa e OP A I pe i e 10 EXERCISE GUIDELINES cc e e nn 12 PART UST iii a i Ra 14 EXPLODED DRAWING LL eee 15 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Loco Back Cover WARNING DECAL PLACEMENT The decal shown at the right has been placed on the weight bench If the decal is missing or illegibl
3. following information and instructions One standard screwdriver e Assembly requires two people One Phillips screwdriver e 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 j y 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 1 Before assembling this product be sure that you have read and understand the information in the box above Slide the Small Crossbar 3 into the Large Crossbar 2 with the decal on top Note the crossbar can be adjusted for use with either a mid width barbell or an olympic barbell For a mid width barbell align the indicated set of holes on the Crossbars For an olympic bar bell align the inner set of holes Attach the Frame 4 to the Crossbars 2 3 with two M8 x 65mm Bolts 22 two M8 x 55mm Bolts 34 and four M8 Nylon Locknuts 23 Do not tighten the Nylon Locknuts yet 2 Insert a 38mm Square Inner Cap 14 into the Front Leg 5 Attach the Front Leg 5 to the Frame 4 with two M8 x 40mm Carriage Bolts 26 two M8 Washers 29 and two M8 Nylon Locknuts 23 Do not tighten the Nylon Locknuts yet 3 Attach the Crossbars 2 3 to the Uprights 1 with f
4. the weight bench at all times Always wear athletic shoes for foot protec tion while exercising The weight bench is designed to support a maximum user weight of 250 pounds and a maximum total weight of 460 pounds Do not place more than 210 pounds including a weight bar and weights on the weight rests Do not place more than 130 pounds on the leg lever Note The weight bench does not include a barbell or weights 10 11 12 13 14 15 16 Do not use a barbell that is longer than six feet with the weight bench Always exercise with a partner When you are performing bench press exercises your partner should stand behind you to catch the barbell if you cannot complete a repetition Keep hands and feet away from moving parts Always be sure there is an equal amount of weight on each side of your barbell when you are using it Always keep some weight on both ends of the barbell when adding or removing weights to prevent the barbell from tipping Always remove the curl post from the front leg before performing leg curl or leg exten sion exercises with the leg lever When you are using the leg lever place a barbell with the same amount of weight on the weight rests to balance the bench When using the backrest in an inclined posi tion make sure that the support rod is inserted completely through both uprights and that the support rod is turned to the locked position If you feel pain or dizz
5. 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 your body for more strenuous exercise by increasing circulation raising your body temperature and deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es Select exercises for every major muscle group emphasizing areas that you want to develop most To give balance and variety to your workouts vary the exercises from session to session Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program This requires moving 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 page 13 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 s
6. al 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 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 or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or conse quential 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 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 176984 R1002A Printed in USA 2002 ICON Health amp Fitness Inc
7. back cover of this manual for information on ordering replacement parts 14 R1002A EXPLODED DRAWING Model No WEBE08910 17 18 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 e The MODEL NUMBER of the product WEBE08910 e The NAME of the product WEIDER 525 weight bench e The SERIAL NUMBER of the product see the front cover of this manual e The KEY NUMBER and DESCRIPTION of the desired part s see the PART LIST and the EXPLODED DRAWING on pages 14 and 15 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 made 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 abnorm
8. e please call our Customer Service Department toll Misuse of this product may result in serious injury free at 1 800 999 3756 Monday through e Read user s manual and follow all warnings Friday 6 a m until 6 p m Mountain and operating instructions prior to use Time to order a free replacement decal e Do not allow children on or around machine Apply the replacement decal in the e Replace label if damaged illegible or removed location shown EJ dl Y SS a Keep hands and fingers clear of this area da 4 NJ ST BN LF a 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 precau tions before using the weight bench 1 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 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 sur face Cover the floor beneath the weight bench to protect the floor Make sure all parts are properly tightened each time you use the weight bench Replace any worn parts immediately Keep children under 12 and pets away from
9. ete as many sets of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each set Work your muscles by complet ing more sets rather than by using high amounts of weight Weight Loss To lose weight use a low amount of weight and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets Cross Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program is e Plan weight training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as cycling or swimming on Tuesday and Thursday e Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of weight training and aerobic exer cise will reshape and strengthen your body plus 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 lf you experience pain or dizziness at any time while exercising stop immedi ately and begin cooling down Find out what is wrong before continuing
10. ght Curl Pad Weight Rests Backrest Support Rod Weight Tube PART IDENTIFICATION CHART This chart is provided to help you identify the small parts used in assembly The number in parenthesis below each part refers to the key number of the part from the PART LIST on page 14 of this manual Important Some parts may have been pre assembled for shipping purposes If you cannot find a part in the parts bags check to see if it has been pre assembled M8 x 65mm Bolt 22 M6 Washer 25 M8 Washer 29 M10 x 60mm Bolt 27 M8 Nylon Locknut 23 M10 Nylon Locknut 30 M8 x 55mm Bolt 34 O OH O E M8 x 50mm Bolt 35 CTD XD M8 x 40mm Carriage Bolt 26 M6 x 38mm Screw 24 M6 x 16mm Screw 21 ASSEMBLY e 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 on page 5 cessfully by anyone However it is important to realize that the versatile weight bench has many The following tools not included are required parts and that the assembly process will take for assembly time Most people find that by setting aside plen ty of time assembly will go smoothly e Two adjustable wrenches One rubber mallet Before beginning assembly carefully read the
11. hould 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 12 Rest for a short period of time after each set The ideal resting periods are e Rest for three minutes after each set for a muscle building workout 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 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 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 E lt SCAVOIDOVOZZENASTIONMUODW gt 13 slowly as you stretch and do not bounce Ease i
12. iness 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 WEIDER 525 weight bench The weight bench is designed to be used with your own weight set not included to help you develop every major muscle group of the body Whether your goal is a shapely figure dramatic increase in muscle size and strength or a healthier cardiovascular system the weight bench will help you achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have additional ques tions please 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 note the product model number and serial number before calling The model number is WEBE08910 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 look at the drawing below and familiarize yourself with the parts that are labeled Upri
13. ip into place around the Upright See the inset drawing With the help of a sec ond person slide the indicated ends of the Backrest Tubes 8 onto the welded axle on the Frame 4 Attach the left Backrest Tube 8 to the Backrest 9 with a fourth M6 x 38mm Screw 24 and M6 Washer 25 Tighten all four Screws in the Backrest Rest the Backrest 9 on the Support Rod 13 Tighten the M8 Nylon Locknuts 23 used in steps 1 3 8 Attach the Seat 10 to the brackets on the Frame 4 with four M6 x 16mm Screws 21 9 Attach the Curl Pad 11 to the Curl Post 7 with two M6 x 16mm Screws 21 10 Make sure that all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in ADJUSTMENTS beginning on the following page ADJUSTMENTS The weight bench is designed to be used with your own weight set not included The steps below explain how the weight bench can be adjusted See EXERCISE GUIDELINES on page 12 for important exercise information and refer to the accompanying exercise guide to see the correct form for each exercise Refer also to the exercise information accompanying your weight set not included for additional exercises 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
14. nto each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the weight used and the numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life PART LIST Model No WEBE08910 Key No Qty OONDOARWND A N Z gt O PNDA AY P Ap aan Description Upright Large Crossbar Small Crossbar Frame Front Leg Leg Lever Curl Post Backrest Tube Backrest Seat Curl Pad Support Plate Support Rod 38mm Square Inner Cap 25 4mm Square Inner Cap 19mm Round Inner Cap Pad Tube Foam Pad 25 4mm Round Inner Cap 25 4mm Angle Cap Key No Qty 21 6 DN N Z0 wm A PEA S PO wo HH COP KH HSH OOK OR R1002A Description M6 x 16mm Screw M8 x 65mm Bolt M8 Nylon Locknut M6 x 38mm Screw M6 Washer M8 x 40mm Carriage Bolt M10 x 60mm Bolt Adjustment Knob M8 Washer M10 Nylon Locknut Weight Tube Adapter Adapter Bushing Pin M8 x 55mm Bolt M8 x 50mm Bolt Sleeve Weight Tube User s Manual Exercise Guide Indicates a non illustrated part Specifications are subject to change without notice See the
15. our M8 x 65mm Bolts 22 two Support Plates 12 and four M8 Nylon Locknuts 23 Do not tighten the Nylon Locknuts yet Note the position of the name decal and make sure the Uprights are oriented as shown 4 Press a 25 4mm Round Inner Cap 19 into the indicated end of the Weight Tube 37 Slide the Weight Tube through the Leg Lever 6 and attach it with an M8 x 50mm Bolt 35 two M8 Washers 29 a Sleeve 36 and an M8 Nylon Locknut 23 Press a 25 4mm Angle Cap 20 onto the other end of the Weight Tube Tap three 38mm Square Inner Caps 14 into the Leg Lever 6 Lubricate the M10 x 60mm Bolt 27 Attach the Leg Lever 6 to the Front Leg 5 with the Bolt and an M10 Nylon Locknut 30 Do not over tighten the Nylon Locknut the Leg Lever must be able to pivot freely 5 Press two 19mm Round Inner Caps 16 into each Pad Tube 17 Slide the Pad Tubes through the holes in the Leg Lever 6 Slide a Foam Pad 18 onto each side of the two Pad Tubes 6 Press four 25 4mm Square Inner Caps 15 into the indicated ends of each Backrest Tube 8 Attach the Backrest Tubes 8 to the Backrest 9 with three M6 x 38mm Screws 24 and three M6 Washers 25 Do not tighten the Screws yet 7 Press a 25 4mm Round Inner Cap 19 into each end of the Support Rod 13 Insert the end of the Support Rod 13 without the locking clip through the Uprights 1 Rotate the locking cl
16. the Front Leg 5 Align the holes in the Front Leg and the Curl Post Secure the Curl Post with the Adjustment Knob 28 Make sure that you fully tighten the Adjustment Knob Note When the Curl Pad 11 is not in use the 38mm Square Inner Cap 14 should be inserted into the Front Leg 5 11 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 e by changing the amount of weight used e by changing the number of repetitions or sets per formed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions The proper amount of weight for each exercise depends upon the individual user You must gauge your limits and select the amount of weight that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of weight and increase the number of repeti tions in each set Compl
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