Weider WEBE0914 User's Manual
Contents
1. M8 Washers 23 and two M8 Nylon Locknuts 22 Do not tighten the Locknuts yet Attach the other Support 4 to the other Stabilizer 1 and Upright Base 2 in the same manner 5 Orient the Left Upright 28 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 Nylon Locknuts 22 Note The Bolts must be attached to the lowest set of holes in the Upright and Upright Base Make sure the bolt heads fit inside the hexagonal holes in the Upright Base Attach the Upright so that the name decal is in the indicated location Do not tighten the Locknuts yet Attach the Right Upright 3 to the other Upright Base 2 in the same manner 6 Attach a Dip Arm 5 to the Right Upright 3 and Upright Base 2 with two M8 x 77mm Bolts 29 a Support Plate 13 and two M8 Nylon 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 a Dip Arm 5 with two M8 x 75mm Bolts 17 two M8 Washers 23 and two M8 Nylon Locknuts 22 Do not tighten the Locknuts yet Attach the Top Crossbar 7 to the other Dip Arm 5 in the same manner 8 Attach the Pull up Bar 9 to the Uprights 3 28 with two M10 x 50mm Screws 19 and two M10 Washers 26 Make sure the indents around the holes in the Pull up Bar are on the2. free at 1 877 992 5999 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be prepared to give the following information when calling e The MODEL NUMBER of the product WEBE09140 e The NAME of the product WEIDER 200 exercise rack 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 in the center of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and mate rial under normal use and service conditions for a period of ninety 90 days from the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing 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 abnormal 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 cons
3. gram You should progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time while exercising stop immedi ately and begin cooling down Find out what is wrong before continuing 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 ex
4. Handles Foot Rest Stabilizer Department toll free at 1 877 992 5999 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 WEBE09140 The serial number can be found on a decal attached to the exercise rack see 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 ASSEMBLY Make Things Easier for Yourself This manual is designed to ensure that the exercise rack can be assembled successfully by anyone Most people find that by setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the following information and instructions e Assembly requires two people e For help identifying small parts use the PART IDENTIFICATION CHART e 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 make sure you understand the information in the box above Important Some of the parts described in the assembly steps may be pre assembled Insert four M8 x 68mm Carriage Bolts 20 up through a Stabilizer 1 Repeat with the other Stabilizer 1 e Tighten all parts as you assemble them unle
5. WEIDER 200 Model No WEBE09140 Serial No Write the serial number in the space above for reference Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts we will guarantee complete satisfaction through direct assistance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained techni cians on our customer hot line will provide immediate assis tance free of charge to you CUSTOMER HOT LINE 1 877 992 5999 Mon Fri 6 a m 6 p m MST 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference USER S MANUAL O www weiderfitness com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS occ 3 BEFORE YOU BEGIN sio cae a a A A A a A ae ee e ta 4 ASSEMBLI persani ge epp E ne A oa A E 5 EXERCISE GUIDELINES Li an ae oh R 9 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY coia iia daa e e ad E de ie Hina am Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly WARNING DECAL PLACEMENT The decals shown here have be
6. e 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 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 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 or exercise bike on Tuesday and Thursday e 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 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
7. en placed on the exercise rack in the indicated locations If a decal is missing or illegible call our Customer Service Department toll free at 1 877 992 5999 Monday through Friday 6 a m until 6 p m Mountain Time to Misuse of this product order a free replacement decal may result in serious Apply the replacement decal in injury the location shown e Read user s manual and follow all warnings and operating instruc tions prior to use Do not allow children on or around machine e Replace label if damaged illegible or removed e Low overhead clearance To prevent head injury position body properly WEIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read the following important precautions before using the exercise rack 1 Read all instructions in this manual before 6 Use the exercise rack only on a level surface using the exercise rack Use the exercise Cover the floor beneath the exercise rack to rack only as described in this manual protect the floor 2 lt is the responsibility of the owner to ensure 7 Make sure all parts are properly tightened that all users of the exercise rack are ade each time the exercise rack is used Replace quately informed of all precautions any worn parts immediately 3 The exercise rack is intended for home use 8 Always wear athletic shoes for foot protec only Do not use the e
8. equential 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 214441 R0804A Printed in China 2004 ICON IP Inc
9. ercises and a list of the muscles 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 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 e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning work out e 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 The chart on page 11 of this manual can be photocopied and used to schedule and record your workouts List the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Record you
10. o see if it has been pre attached E ME pin acre M10 x 50mm Screw 19 M10 Washer 26 M8 x 68mm Bolt 24 O gt M6 x 73mm Screw 18 M8 Washer 23 M8 x 75mm Bolt 17 M6 Washer 21 e M8 x 68mm Carriage Bolt 20 M8 Nylon Locknut 22 M8 x 77mm Bolt 29 PART LIST Model No WEBE09140 Key No Qty 1 2 2 2 3 1 4 2 5 2 6 2 7 1 8 1 9 1 10 1 11 8 12 2 13 4 14 8 15 4 Description Stabilizer Upright Base Right Upright Support Dip Arm Arm Pad Top Crossbar Backrest Pull up Bar Bottom Crossbar Handgrip Rubber Endcap Support Plate 25mm Endcap 60mm Endcap 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 1 29 8 1 RO804A Description 60mm Outer Endcap M8 x 75mm Bolt M6 x 73mm Screw M10 x 50mm Screw M8 x 68mm Carriage Bolt M6 Washer M8 Nylon Locknut M8 Washer M8 x 68mm Bolt Foam Grip M10 Washer M6 x 16mm Screw Left Upright M8 x 77mm Bolt User s Manual Note tt indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts EXPLODED DRAWING Model No WEBE09140 RO804A ORDERING REPLACEMENT PARTS To order replacement parts call our Customer Service Department toll
11. r weight and key body measure ments 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 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 10 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 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 I J K L M N O P Q R S T U V W X MONDAY Date TUESDAY AEROBIC EXERCISE Date WEDNESDAY Date THURSDAY AEROBIC EXERCISE Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 11 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 Note Some small parts may have been pre attached If a part is not in the parts bag check t
12. side shown Press two Rubber Endcaps 12 into the ends of the Uprights Tighten all of the M8 Nylon Locknuts 22 used in steps 2 8 9 Attach the Backrest 8 to the Top Crossbar 7 with four M6 x 16mm Screws 27 and four M6 Washers 21 10 Attach an Arm Pad 6 to a Dip Arm 5 with two M6 x 73mm Screws 18 Repeat this step with the other Arm Pad 6 11 Make sure that all parts have been properly tightened before the exercise rack is used 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 resistance 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 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 ton
13. ss instructed to do otherwise e As you assemble the exercise rack make sure all parts are oriented as shown in the drawings The following tools not included are required for assembly e Two adjustable wrenches e One rubber mallet e One standard screwdriver e One Phillips screwdriver Assembly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches 2 Attach an Upright Base 2 to a Stabilizer 1 with the indicated two M8 x 68mm Carriage Bolts 20 O and two M8 Nylon Locknuts 22 Note Attach a the Upright Base so that the hexagonal holes lt Hexagonal are on the indicated side Do not tighten the holes on Locknuts yet this side Attach the other Upright Base 2 to the other Stabilizer 1 in the same manner 3 Attach the Bottom Crossbar 10 to an Upright Base 2 with two M8 x 77mm Bolts 29 a Support Plate 13 and two M8 Nylon Locknuts 22 Note Attach the Bottom Crossbar so that the indicated warning decals are in the indi cated locations Do not tighten the Locknuts yet Attach the Bottom Crossbar 10 to the other Upright Base 2 in the same manner 4 Attach a Support 4 to a Stabilizer 1 with the two indicated M8 x 68mm Carriage Bolts 20 and two M8 Nylon Locknuts 22 Do not tighten the Locknuts yet Attach the Support 4 to the Upright Base 2 with two M8 x 75mm Bolts 17 two
14. xercise rack in any tion while exercising commercial rental or institutional setting 9 The exercise rack is designed to support a 4 Keep the exercise rack indoors away from maximum user weight of 300 pounds moisture and dust Do not put the exercise rack in a garage or covered patio or near 10 If you feel pain or dizziness at any time while water exercising stop immediately and begin cool ing down 5 Keep children under 12 and pets away from the exercise rack at all times 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 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 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 reading this manual please call our Customer Service ASSEMBLED DIMENSIONS Height Width Depth 84 in 41 in 57 in Arm Pad
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