Weider WEBE0931 User's Manual
Contents
1. 2 Insert a 50mm Square Inner Cap 24 into the Left Base Frame 8 Attach the Left Base Frame to the Bench Frame 1 using an M8 x 58mm Carriage Bolt 36 an M8 x 68mm Bolt 22 and two M8 Nylon Locknuts 25 Attach the Right Base Frame 35 in the same manner Attach the Left Upright 4 to the Left Base Frame 3 with two M8 x 58mm Carriage Bolts 36 and two M8 Nylon Locknuts 25 Attach the Right Upright 5 to the Right Base Frame 35 in the same manner 3 Press 2 1 2 Square Bushings 23 onto the Left and Right Uprights 4 5 Slide the Weight Rests 6 into the Uprights and secure them at the desired height with two Adjustment Knobs 27 Both Weight Rests should be set at the same height 4 Press two 38mm Square Inner Caps 32 into the ends of the Leg Lever 9 Press a 1 Round Inner Cap 21 into the indicated end of the weight tube Slide a Weight Stop 34 over the weight tube Press a 1 Round Angle Cap 28 onto the opposite end of the weight tube Insert 3 4 Round Inner Caps 18 into the ends of two Pad Tubes 19 Slide the Pad Tubes into the holes at the ends of the Leg Lever 9 Slide four Foam Pads 33 onto the ends of the Pad Tubes Weight 32 Tube 5 Press two 3 4 Round Inner Caps 18 into the ends of a Pad Tube 19 Slide the Pad Tube into the large hole in the Front Leg 2 as shown Slide a Foam Pad 33 onto each end of the Pa2. 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 Two adjustable wrenches One rubber mallet Before beginning assembly carefully read the following information and instructions One standard screwdriver Assembly requires two people One Phillips screwdriver Place all parts in a cleared area and remove the Lubricant such as grease or petroleum jelly packing materials Do not dispose of the packing and soapy water materials until assembly is completed REI Assembly will be more convenient if you have a 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 the weight bench make sure that you have read and understand the informa tion in the box above Press a 50mm Square Inner Cap 24 into the end of the Bench Frame 1 Attach the Bench Frame 1 to the Front Leg 2 using two M8 x 60mm Bolts 30 two M8 Flat Washers 10 and two M8 Nylon Locknuts 25
3. e aD dae dose aede Back Cover WARNING DECAL PLACEMENT The decal shown here has been placed on the weight bench If the decal is missing or illegible please call our Customer Service Department c toll free at 1 800 999 3756 Monday through gt Misuse of this Friday 6 a m until 6 p m Mountain Time to product may result order a free replacement decal Apply the SENSUS AMD replacement decal in the location shown E Read user s manual and follow all warnings and operating instruc tions prior to use Do not allow child ren 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 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 Keep children under the age of 12 and pets away from the weight bench at all times Use the weight bench only on a level surface Cover the floor beneath the weight bench to protect the flo
4. Model No WEBE09310 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 Patent Pending CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST A CAUTION Visit our website at Read all precautions and instruc S tions in this manual before using www weiderfitness com this equipment Save this manu al for future reference new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT eee 2 IMPORTANT PRECAUTIONS ooo 3 BEFORE YOU BEGIN iii ned adie a be PR hea Gaia eee Rn 4 PART IDENTIFICATION CHART 5 ASSEMBLY Ele RR a SEP abe A a 6 ADJUSTMENT S Sie ot ale tia nig Re a we al a ite a ea Baa el aaa A 9 EXERCISE GUIDELINES i a e Daa a 11 RUBRIC 14 EXPLODED DRAWING 2x eee mx RACER aa ENG KOC EA Oa car e etn 15 ORDERING REPLACEMENT PARTS 0 000 m eee Back Cover LIMITED WARRANTY xm ici couts ne E em onmi dues b
5. d Tube Attach the Leg Lever 9 to the Front Leg 2 using an M10 x 64mm Bolt 12 and an M10 Nylon Locknut 11 Do not overtighten the Nylon Locknut the Leg Lever must be able to pivot freely 6 Press 1 Square Inner Caps 7 into the ends of both Backrest Tubes 20 Lubricate the M10 x 168mm Bolt 8 Attach the Backrest Tubes to the Bench Frame 1 with the Bolt two M10 Flat Washers 29 and an M10 Nylon Locknut 11 Do not overtighten the Nylon Locknut the Backrest Tubes must be able to pivot freely Press two 25 4mm x 38 1mm Square Inner Caps 39 into the Adjustment Tube 37 Slide the Adjustment Tube into the adjustment brackets on the Uprights 4 5 with the pins on the Adjustment Tube facing downward 7 Attach the Seat 16 to the Bench Frame 1 using two M6 x 16mm Screws 31 an M6 x 62mm Screw 38 and an M6 Flat Washer 26 8 Attach the Backrest 15 to the Backrest Tubes 20 using four M6 x 38mm Screws 14 and four M6 Flat Washers 26 Make sure that the Backrest 15 is oriented so that there is a gap between the Backrest and the Seat 16 9 Attach the Curl Pad 17 to the Curl Post 13 using two M6 x 16mm Screws 31 10 Make sure all parts of the weight bench are properly tightened The use of all remaining parts will be explained in ADJUSTMENTS begin ning on the following page ADJUSTMENTS The weight bench is designed to be used with your o
6. ease note the product model number and serial number before calling The model number is WEBE09310 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 Weight Rests Knob Backrest Left Side Adjustment Tube 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 on page 14 of this manual Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been pre attached EA A NW OU M10 Nylon Locknut 11 ST It M8 Nylon Locknut 25 QUU M6 x 16mm Screw 31 M6 x 38mm Screw 14 20 UU I M8 x 60mm Bolt 30 W QUA M6 x 62mm Screw 38 M10 Flat Washer 29 M8 Flat Washer 10 M6 Flat Washer 26 8 x 58mm Carriage Bolt 36 PX yu M10 x 64mm Bolt 12 M8 x 68mm Bolt 22 M10 x 168mm Bolt 8 ASSEMBLY As you assemble the weight bench make sure all Make Things Easier for Yourself parts are oriented as shown in the drawings
7. ength of your muscles push them close to their maximum capacity Your muscles will continually adapt and grow as you pro gressively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways by changing the amount of weight 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 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 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 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 Cross training is an efficient wa
8. er 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 z cHomovozzrms rommoou slowly as you stretch and do not bounce Ease into each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout The chart on page 13 of this manual can be photocopied and used to schedule and record your workouts List the date the exercises performed the weight used and the numbers of sets and repetitions completed Record your weight and key body measure
9. hind you to catch the barbell if you cannot complete a repetition If you feel pain or dizziness while exercising stop immediately and begin cooling 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 320 weight bench The WEIDER 320 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 WEIDER 320 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 Note The terms right side and left side are determined relative to a person sitting on the bench they do not correspond to what is right and left on the drawings in the manual Right Side Curl Pad Leg Lever Weight Tube 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 pl
10. 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 a ie TATE 12 Date MONDAY EXERCISE WEIGHT SETS REPS _ og ee _ TUESDAY Date WEDNESDAY Date THURSDAY AEROBIC EXERCISE Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 13 PART LIST Model No WEBE09310 Key No Qty AN Wo bh S NM HH Aa ANDMA HSH BH da a Description Bench Frame Front Leg Left Base Frame Left Upright Right Upright Weight Rest 1 Square Inner Cap M10 x 168mm Bolt Leg Lever M8 Flat Washer M10 Nylon Locknut M10 x 64mm Bolt Curl Post M6 x 38mm Screw Backrest Seat Curl Pad 3 4 Round Inner Cap Pad Tube Backrest Tube 1 Round Inner Cap Key No 22 23 24 25 26 27 28 29 30 31 32 33 34 Qty R1001A Description M8 x 68mm Bolt 2 1 2 Square Bushing 50mm Square Inner Cap M8 Nylon Locknut M6 Flat Washer Adjustment Knob 1 Round Angle Cap M10 Flat Washer M8 x 60mm Bolt M6 x 16mm Screw 38mm Square Inner Cap Foam Pad Weight Stop Right Base Frame M8 x 58mm Carriage Bolt Adjustment Tube M6 x 62mm Screw 25 4mm x 38 1mm Square Inner Cap User s Manual Exercise Guide Note tt indica
11. o state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 177211 R1001A Printed in China 2001 ICON Health amp Fitness Inc
12. or Make sure all parts are properly tightened each time you use the weight bench Replace any worn parts immediately Always wear athletic shoes for foot protec tion while exercising Make sure that the adjustment knobs are inserted completely and tightened into the uprights before beginning any exercise When adjusting the backrest make sure the adjustment tube is securely seated in the adjustment brackets 10 11 12 13 14 15 16 17 Always remove the curl post from the front leg before performing leg curls with the leg lever Do not use a barbell that is longer than six feet with the weight bench Note The weight bench does not include weights or a barbell When you are using the leg lever place a barbell with the same amount of weight on the weight rests to balance the bench Always keep an equal amount of weight on both ends of your barbell when you are using it When adding or removing weights always keep some weight on both ends of the barbell to prevent the barbell from tipping Keep hands and feet away from moving parts The weight bench is designed to support a maximum of 460 pounds including the user a weight bar and weights Do not place more that 210 pounds including a weight bar and weights on the weight rests Do not place more than 130 pounds on the leg lever Always exercise with a partner When you are performing bench press exercises your partner should stand be
13. rtation 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 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 t
14. t 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 12 to find the names of the muscles The repetitions in each set should be performed smoothly and without pausing The exertion stage of each repetition should last about half as long as the return stage Proper breathing is important Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath Rest for a short period of time after each set The ideal resting periods are Rest for three minutes after each set for a muscle building workout Rest for one minute after each set for a toning work out Rest for 30 seconds aft
15. tes a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 14 EXPLODED DRAWING Model No WEBE09310 R1001A Y 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 WEBE09310 The NAME of the product WEIDER 320 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 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 transpo
16. the weight rests while exercising so that you can safely return the bar bell when you finish the exercise ATTACHING WEIGHTS TO THE LEG LEVER To use the the Leg Lever 9 slide the desired amount of weight not included onto the weight tube on the Leg Lever AWARNING Do not place more than 50 pounds on the Leg Lever 9 ADJUSTING THE WEIGHT RESTS To change the height of the Weight Rests 6 remove your barbell from the Weight Rests Then remove the Adjustment Knobs 27 from both Uprights 4 5 Position the Weight Rests at the desired height so that the holes in the Weight Rests and the Uprights are aligned Fully tighten the Adjustment Knobs into the Weight Rests and the Uprights A WARN ING Always set both Weight Rests 6 at the same height The Adjustment Knobs 27 must be inserted through the Weight Rests and the Uprights 4 5 and be firmly tight ened Never tighten an Adjustment Knob into an Upright before inserting the Weight Rest ATTACHING THE CURL POST For some exercises the Curl Post 13 must be attached to the weight bench Insert the Curl Post 13 into the indicated hole in the Front Leg 2 Align the holes in the Front Leg and the Curl Post Secure the Curl Post with an Adjustment Knob 27 Make sure that you fully tighten the Adjustment Knob 10 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and str
17. wn weight set not included The steps below explain how the weight bench can be adjusted See EXERCISE GUIDELINES on page 11 for important exercise information and refer to the accompanying exercise guide 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 ADJUSTING THE BACKREST The Backrest 15 can be set to three different posi tions a level position a decline position and an incline position To change the position of the Backrest 15 move the Adjustment Tube 37 to a different set of adjustment brackets on the Uprights 4 5 Make sure that the Adjustment Tube 37 is securely seated in the adjustment brackets FOLDING THE BACKREST To perform squat exercises you will need to fold the Backrest 15 to the upright position To fold the Backrest 15 lift and pull it forward as far as it will go It will be held in place by its own weight A WARNING Aways fold the Backrest 15 out of the way when performing squat exercises Do not sit on the seat when the Backrest is folded Always place 50 pounds on the leg lever to balance the bench when performing squat exer cises Do not stand with your back to the weight bench when performing squat exercises You should be able to see
18. y to get a complete and well balanced fitness program An example of a balanced program is Plan weight training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as cycling 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 plus develop your heart and lungs 11 PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets complet ed is an individual matter It is important to avoid overdoing it during the first few months of your exer cise program You should progress at your own pace and be sensitive to your body s signals If you experi ence pain or dizziness at any time while exercising stop immediately and begin cooling down Find out what is wrong before continuing Remember that ade quate rest and a proper diet are important 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 Selec
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