Weider WEBM0918 User's Manual
Contents
1. M8 x 75mm Bolt 17 O M8 Locknut 22 M8 x 77mm Bolt 28 ASSEMBLY E To identify small parts use the PART Make Assembly Easier IDENTIFICATION CHART on page 5 Everything in this manual is designed to ensure Tighten all parts as you assemble them unless that the exercise rack can be assembled suc instructed to do otherwise cessfully by almost anyone By setting aside plenty of time assembly will go smoothly In addition to the included tools assembly requires the following tools not included Before beginning assembly carefully read the fol two adjustable wrenches lowing information and instructions one rubber mallet a Assembly requires two persons one standard screwdriver gt e Place all parts in a cleared area and remove the one Phillips screwdriver e packing materials Do not dispose of the packing materials until assembly is completed Assembly will be more convenient if you have a socket set a set of open end or closed end As you assemble the exercise rack make sure all wrenches or a set of ratchet wrenches parts are oriented as shown in the drawings Before beginning assembly make sure that you understand the information in the box above Important Some of the parts described in the assembly steps may be preassembled Insert four M8 x 68mm Carriage Bolts 20 up through a Stabilizer 1 Repeat this step with the other Stabilizer2. m quina puede resultar Note The decal s may not be shown at L Gare en graves lesiones dal gt e Lea el manual del actual size usuario antes del uso y siga todas las precauciones e Instrucciones e No deje a ni os en o alrededor de la m quina e Mantenga el cuerpo la ropa y el pelo libres y alejados de todas las piezas M viles e Reemplace la AWARNING ARTO a User Weight Max 300 LBS WARNING faltando Weight Crutch Max 110 LBS wr e Misuse of this machine Leg Developer Max 50 LBS Espacio limitado cerca may result in serious Weight Carriage Max 110 LBS de su cabeza Injury Chest Fly Per Arm Max 30 LBS Para prevenir lesiones a e Read user s manual Prod ffer all listed i iii prior to use and follow roduct may not offer all listed exercises po apropi all warnings and Low overhead clearance instructions eTo prevent head injury e Do not allow children on position or around machine body e Keep body clothing and properly hair free and clear of all moving parts e Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on the exercise rack before using the exercise rack ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this pro
3. 8 x 75mm Bolt M6 x 73mm Screw M10 x 50mm Screw M8 x 68mm Carriage Bolt M6 Washer M8 Locknut M8 Washer M8 x 68mm Bolt Foam Grip M10 Washer M6 x 16mm Screw M8 x 77mm Bolt User s Manual Exercise Guide Note Specifications are subject to change without notice See the front cover of this manual for information about ordering replacement parts These parts are not illustrated 14 EXPLODED DRAWING Model No WEBM0918 0 R1008A 15 Part No 274311 R1008A Printed in China O 2008 ICON IP Inc
4. MING 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 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 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
5. Upright and the Upright Base Make sure that the bolt heads are in the hexagonal holes in the Upright Base Do not tighten the Locknuts yet Attach the other Upright 3 to the other Upright Base 2 in the same way 6 Attach a Dip Arm 5 to the right Upright 3 and the Upright Base 2 with two M8 x 77mm Bolts 28 a Support Plate 13 and two M8 Locknuts 22 do not tighten the Locknuts yet Repeat this step with the other Dip Arm 5 and the left Upright not shown 7 Attach the Top Crossbar 7 to one of the Dip Arms 5 with two M8 x 75mm Bolts 17 two M8 Washers 23 and two M8 Locknuts 22 do not tighten the Locknuts yet Attach the Top Crossbar 7 to the other Dip Arm 5 in the same way 8 Attach the Pull up Bar 9 to the Uprights 3 with two M10 x 50mm Screws 19 and two M10 Washers 26 Make sure that the indented holes in the Pull up Bar are on the side shown Then press the two Rubber Caps 12 into the ends of the Uprights See steps 2 7 Tighten all the M8 Locknuts 22 9 Orient the Backrest 8 so that the name WEI DEP is at the top and the number 200 is at the bottom Attach the Backrest to the Top Crossbar 7 with four M6 x 16mm Screws 27 and four M6 Washers 21 200 10 Attach an Arm Pad 6 to one of the Dip Arms 5 with two M6 x 73mm Screws 18 Repeat this step with the other Arm Pa
6. WEIDER 200 Model No WEBM0918 Version No 0 Serial No USER S MANUAL Write the serial number in the space above for reference Serial Number Decal QUESTIONS If you have questions or if parts are damaged or missing please contact us Importer Comercializadora M xico Americana S de R L de C V Av Nextengo No 78 Col Santa Cruz Acayucan Del Azcapotzalco M xico D F C P 02770 R F C CMA 910911 9L0 Call 5899 12 00 Web www iconservice com 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference TABLE OF CONTENTS WARNING DECAL PLACEMENT ss ect ir sra eras ape a PR Hae ale pad a a TI a 2 IMPORTANT PRECAUTIONS 0 E eee eed eee E Ai 3 BEFORE YOU BEGIN ea 6 own sortea DOGe ON a i anata anna Renee eee 4 PART IDENTIFICATION CHART seso oc gue ceneed E ee dee edge Peed de dee eee 5 ASSEMBLY sa hate oran trees shaw TE RA A Beal de Ec Reale aerate pases wanes Thee ws 6 EXERCISE GUIDELINES score sa eee dd Seed oe Re 11 PART LIST sia aa a a peace PRE RARI nia gatas 14 EXPLODED DRAWING wesceureed rr ee i Peale ea mde de adda been eben dees 15 WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or gt ADVERTENCIA illegible go to www iconservice com i WARNING and request a free replacement decal 7 H gt e Mal uso de esta Apply the decal in the location shown 7
7. d 6 11 Make sure that all parts have been properly tightened before the exercise rack is used Note Some hardware may be left over after assembly is completed 10 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 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
8. duct ds 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 Use the exercise rack only as described in this manual It is the responsibility of the owner to ensure that all users of the exercise rack are adequately informed of all precautions The exercise rack is intended for home use only Do not use the exercise rack in a commercial rental or institutional setting Keep the exercise rack indoors away from moisture and dust Do not put the exercise rack in a garage or covered patio or near water 6 10 11 Use the exercise rack only on a level sur face Cover the floor beneath the exercise rack to protect the floor Make sure that all parts are properly tight ened each time the exercise rack is used Replace any worn parts immediately Keep children under age 12 and pets away from the exercise rack at all times The exercise rack is designed to support a maximum user weight of 300 Ibs 136 kg Always wear athletic shoes for foot protec tion while exercising If you feel pain or dizziness while exercis ing stop immediately and cool down BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER 200 exercise rack The exercise rack is designed to help you develop the major muscle groups of the upper body Whether your goal is a shapely figure dramatic increase in
9. ior 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 Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf A B C D E F G H l J K L M N O P Q R S IL U V W X EXERCISE LOG Make copies of this page and use the copies to schedule and record your strength and aerobic workouts Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life Strength Date Exercise Reps Exercise Aerobic I ur F C Strength Date Exercise Reps Exercise Aerobic ea A Strength Date Exercise Reps Exercise Aerobic SSS A O a 13 PART LIST Model No WEBM0918 0 Key No Qty OONDARWNDY BhoOA NDNO 1 1 unNNNNNND Description Stabilizer Upright Base Upright Support Dip Arm Arm Pad Top Crossbar Backrest Pull up Bar Bottom Crossbar Handgrip Rubber Cap Support Plate 25mm Cap 60mm Cap Key No Qty 16 4 17 8 18 4 19 2 20 8 21 4 22 28 23 12 24 4 25 1 26 2 27 4 28 8 R1008A Description 60mm Outer Cap M
10. muscle size and strength or a healthier cardiovascular system the exercise rack will help you achieve the specific results you want For your benefit read this manual carefully before using the exercise rack If you have questions after Assembled Dimensions Height 7 ft 213 cm Width 3 ft 5 in 104 cm Depth 4 ft 9 in 145 cm Arm Pad Handles Footrest Stabilizer reading this manual please see the front cover of 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 number decal are shown on the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Pull up Bar Upright Backrest Push up Handle PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses by each drawing 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 M6 x 16mm Screw 27 M10 x 50mm Screw 19 M10 Washer 26 M8 x 68mm Bolt 24 M8 x 68mm Carriage Bolt 20 M8 Washer 23 M6 x 73mm Screw 18 M6 Washer 21
11. not shown 2 Attach an Upright Base 2 to one of the Stabilizers 1 with the indicated two M8 x 68mm O Carriage Bolts 20 and two M8 Locknuts 22 i Note Attach the Upright Base so that the lt Hexagonal hexagonal holes are on the indicated side Do holes on not tighten the Locknuts yet this side Attach the other Upright Base not shown to the other Stabilizer not shown in the same way 3 Orient the Bottom Crossbar 10 so that the warn ing decal is on top Attach the Bottom Crossbar to one of the Upright Bases 2 with two M8 x 77mm Bolts 28 a Support Plate 13 and two M8 Locknuts 22 Do not tighten the Locknuts yet Attach the Bottom Crossbar 10 to the other Upright Base 2 in the same way 4 Attach a Support 4 to one of the Stabilizers 1 with the two indicated M8 x 68mm Carriage Bolts 20 and two M8 Locknuts 22 do not tighten the Locknuts yet Next attach the Support 4 to the Upright Base 2 with two M8 x 75mm Bolts 17 two M8 Washers 23 and two M8 Locknuts 22 do not tighten the Locknuts yet Attach the other Support 4 to the other Stabilizer not shown and the other Upright Base 2 in the same way 5 Orient one of the Uprights 3 as shown and attach it to the left Upright Base 2 with two M8 x 68mm Bolts 24 two M8 Washers 23 and two M8 Locknuts 22 Note The Bolts must be attached to the lowest set of holes in the
12. 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 Cross 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 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 11 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 WAR
13. 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 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 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 Anter
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