Weider WEEVBE8909 User's Manual
Contents
1. x 63mm Bolt 25 and an M10 Locknut 31 Do not overtighten the Locknut the Frame must pivot easily Next tighten the Lock Knob 27 into the bracket on the Crossbar 2 and into the Frame 3 See the inset drawing Insert the Lock Pin 38 into the lower set of holes in the bracket on the Crossbar 2 6 Insert the Backrest Support 14 into a set of holes in the Uprights 1 Rotate the Backrest Support so that the locking pin is wrapped 15 around the Upright see the inset drawing 14 Locking Next insert a Weight Rest 15 into an Upright Pin 1 Rotate the Weight Rest so that the locking pin is wrapped around the Upright Locking Pin Attach the other Weight Rest 15 in the same way Make sure that the Weight Rests are at the same height Locking Pin See steps 2 4 Tighten the M10 Locknuts 31 and the M10 x 19mm Screw 5 used in these steps 7 Apply grease to an M10 x 60mm Bolt 25 Attach the Leg Lever 6 to the Front Leg 4 with the M10 x 63mm Bolt 25 and an M10 Locknut 31 Do not overtighten the Locknut the Leg Lever must pivot easily 8 Insert a Pad Tube 12 into the Leg Lever 6 Slide two Foam Pads 13 onto the Pad Tube 12 and then press two Pad Caps 34 into the Pad Tube Aitach the other Pad Tube 12 Foam Pads 13 and Pad Caps 34 in the same way 9 Orient the Backrest 8 and the Bac2. ICON IP Inc
3. Tube Foam Pad Backrest Support Weight Rest 50mm Square Inner Cap 25mm Round Angled Cap 38mm Square Inner Cap 25mm Square Inner Cap 25mm Round Inner Cap 21mm Round Inner Cap Key No Qty 22 4 23 1 24 4 25 2 26 6 27 1 28 9 29 6 30 3 31 16 32 4 33 1 34 4 35 2 36 2 37 4 38 1 RO709A Description M6 Washer M10 x 135mm Bolt M6 x 16mm Screw M10 x 63mm Bolt 25mm x 50mm Inner Cap Lock Knob M10 x 66mm Bolt M4 x 16mm Screw M10 Washer M10 Locknut M6 x 40mm Screw 25mm Round Thick Inner Cap Pad Cap Left Joint Plate Base M10 x 35mm Carriage Bolt Lock Pin User s Manual Exercise Guide Grease Packet Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated 14 EXPLODED DRAWING Model No WEEVBE8909 0 nrozosa 16 15 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 Part No 279716 R0709A Printed in China 2009
4. 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 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 Combine strength training and aero bic exercise by following this type of program Strength workouts on Monday Wednesday and Friday 20 to 30 minutes of aerobic exercise on Tuesday and Thursday One full day of rest each week to give your body time to regenerate WORKOUT GUIDELINES Familiarize yourself with the equipment and learn the proper form for each exercise Use your own judgment to determine the appropriate length of time for each workout and the numbers of repetitions and sets to complete Progress at your own pace and be sensitive to your body s signals Follow each strength workout with at least one day of rest Warming Up Start with 5 to 10 minutes of stretching and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Working Out Include 6 to 10 different exercises in each workout Select exercises for every major muscle group emphasizing areas that you want to develop To give balance and variety to your workouts va
5. weight bench remove any weights from the Leg Lever 6 To store the weight bench first remove the Lock Knob 27 and the Lock Pin 38 from the bracket on the Crossbar 2 Next raise the Frame 3 and the Front Leg 4 to the position shown Then insert the Lock Pin 38 into the side of the bracket on the Crossbar 2 and insert the Lock Knob 27 into the top of the bracket The Lock Pin will prevent the weight bench from unfolding 12 Locking Pin Locking Pin EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS Note A repetition is one complete cycle of an exer cise such as one sit up A set is a series of repeti tions Muscle Building Work your muscles near their max imum capacity and progressively increase the intensity of your exercise Adjust the intensity level of an individ ual exercise as follows Change the amount of resistance used Change the number of repetitions or sets performed Use your own judgment to determine 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 Tone your muscles by working them to a moderate percentage of their capacity Select a mod erate amount of resistance and increase the number of repetitions
6. 36 to the other Upright 1 in the same way The following tools not included may be required for assembly two adjustable wrenches S one rubber mallet one standard screwdriver gt one Phillips screwdriver e 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 2 Orient one of the Uprights 1 so that the Upright Cover 10 is on the side shown Next orient a Left Joint Plate 35 and a Right Joint Plate 11 as shown Attach the Joint Plates to the Upright 1 with two M10 x 66mm Bolts 28 and two M10 Locknuts 31 Do not tighten the Locknuts yet Repeat this step with the other Upright 1 and the other Joint Plates 11 35 making sure that they are oriented as shown 3 Attach one end of the Crossbar 2 to two Joint Plates 11 35 with two M10 x 66mm Bolts 28 and two M10 Locknuts 31 Do not tighten the Locknuts yet Attach the other end of the Crossbar 2 in the same way 4 Attach the Front Leg 4 to the Frame 3 with an M10 x 19mm Screw 5 an M10 x 66mm Bolt 28 an M10 Washer 30 and an M10 Locknut 31 Do not tighten the Screw or the Locknut yet 5 Apply some of the included grease to an M10 x 63mm Bolt 25 Attach the Frame 3 to the upper set of holes in the bracket on the Crossbar 2 with the M10
7. IFICATION 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 IMPORTANT If you cannot find a part in the hardware kit check to see if it has been preassembled O C M6 x 16mm M10 Locknut 31 M6 Washer 22 Screw 24 M10 Washer 30 Y E M6 x 40mm Screw 32 M10 x 19mm Screw 5 M10 x 35mm Carriage Bolt 37 M10 x 63mm Bolt 25 M10 x 66mm Bolt 28 M10 x 135mm Bolt 23 ASSEMBLY To make assembly easier carefully read the following information and instructions e Assembly requires two persons Because of its weight and size the weight bench should be assembled in the location where it will be used Make sure that there is enough clear ance 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 For help identifying small parts use the PART IDENTIFICATION CHART on page 5 To make assembly easier make sure that you have read the assembly tips in the box above Attach a Base 36 to an Upright 1 with two M10 x 35mm Carriage Bolts 87 and two M10 Locknuts 31 Attach the other Base
8. The Backrest 8 can be used in a declined posi tion a level position or either of two inclined posi tions To use the Backrest in the declined position remove the Backrest Support 14 and lay the Backrest on the Crossbar 2 To use the Backrest 8 in the level position or an inclined position lift the Backrest and insert the Locking Backrest Support 14 into one of the sets of holes Pin in the Uprights 1 Rotate the Backrest Support so j that the locking pin is wrapped around the Upright A WARNING when using the Backrest 8 in a level position or an inclined position make sure that the Backrest Support 14 is inserted complete ly into both Uprights 1 and that it is turned 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 A WARNING bo not place more than 70 Ibs 32 kg on the Leg Lever 6 Weight 11 ADJUSTING THE WEIGHT RESTS To change the height of the Weight Rests 15 remove them from the Uprights 1 and insert them into a different set of holes in the Uprights Rotate the Weight Rests so that the locking pins are wrapped around the Uprights A WARNING Always rotate the Weight Rests 15 so that the locking pins are wrapped around the Uprights 1 Always set both Weight Rests at the same height STORING THE WEIGHT BENCH Before storing the
9. WEIDER 190 TC Model No WEEVBE8909 0 Serial No Write the serial number in the USER S MAN UAL space above for reference Serial Number Decal under seat QUESTIONS If you have questions or if there are missing parts please contact us Call 08457 089 009 From Ireland 00 44 53 9236102 Website www iconsupport eu E mail csukGiconeurope com Write ICON Health amp Fitness Ltd c o HI Group PLC Express Way Whitwood West Yorkshire WF10 5QJ UK 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference www iconeurope com TABLE OF CONTENTS WARNING DECAL PLACEMENT ir real e ee mala SER Sheed ede il i 2 IMPORTANT PRECAUTIONS 2642 ira a a Td dara 3 BEFORE YOUIBEGIN opi ia IRA A gee Sang Aer on ecg AAA ae ae eas 4 PART IDENTIFICATION CHART ooo 5 ASSEMBLY Sucia a i O a an eat eda Ro i E 6 ADJUSTMENT 0000 A ERRORE A E aia 11 EXERCISE GUIDELINES emi ease Stet eed A A ae e Das 13 PART LIST siii OT E ERE bead eee Pad SR ea 14 EXPLODED DRAWING i i iii e ee pin 15 ORDERING REPLACEMENT PARTS Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible see AWARNING the front cover of this manual and request a User Weight Max 300 LBS free replacement decal Apply the decal in the Weight Crutch Max 210 LBS location shown Not
10. e The decal s may not be Welght Carriage Max 120 LES shown at actual size Chest Fly Per Arm Max 50 LBS Product may not offer all listed exercises AWARNING Keep hands and fingers clear of this area AWARNING Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARNING 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 this product 1 Before beginning any exercise program consult your physician This is especially important for persons over age 35 or per sons with pre existing health problems Read all instructions in this manual and all warnings on the weight bench 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 weig
11. ht bench in a com mercial 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 Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the weight bench at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising 10 11 12 13 14 15 16 17 The weight bench is designed to support a maximum user weight of 300 Ibs 136 kg and a maximum total weight of 510 Ibs 231 kg Do not place more than 210 Ibs 95 kg including a barbell and weights on the weight rests Do not place more than 70 Ibs 32 kg on the leg lever Note The weight bench does not include a barbell or weights Before setting a barbell on the weight rests make sure that the weight rests are inserted as far as possible and that they are turned to the locked position Do not use a barbell that is longer than 6 ft 1 8 m with the weight bench Always place equal amounts of weight on both ends of the barbell when using it When adding or removing weights always keep some weight on both ends of the bar bell When using the leg lever place a barbell w
12. ith the same amount of weight on the weight rests to balance the bench When using the backrest in a level position or an inclined position make sure that the backrest support is inserted completely into the uprights and that it is turned to the locked position If you feel pain or dizziness while exercising stop immediately and cool down BEFORE YOU BEGIN Thank you for selecting the new WEIDER 190 TC weight bench The weight bench offers a selection of exercises designed to develop the major muscle groups of the upper body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascular system the weight bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have questions after ASSEMBLED DIMENSIONS Height 3 ft 11 in 119 cm Width 2 ft 6 in 76 cm Depth 5 ft 2 in 157 cm 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 look at the drawing below and familiarize yourself with the parts that are labeled Weight Rest Backrest Support Backrest Weight Tube Upright Lock Knob Lock Pin PART IDENT
13. krest Tubes 7 as shown Attach the Backrest Tubes 7 to the Backrest 8 with four M6 x 40mm Screws 32 and four M6 Washers 22 Do not tighten the Screws yet 10 Apply grease to an M10 x 135mm Bolt 23 Attach the Backrest Tubes 7 to the welded tube on the Frame 3 with the M10 x 135mm Bolt 23 two M10 Washers 30 and an M10 Locknut 31 Do not overtighten the Locknut the Backrest Tubes must pivot easily See step 9 Tighten the M6 x 40mm Screws 32 Grease 11 Attach the Seat 9 to the Frame 3 with four M6 x 16mm Screws 24 12 Make sure that all parts are properly tightened before you use the weight bench The use of all remain ing parts will be explained in ADJUSTMENT beginning on page 11 10 ADJUSTMENT 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 13 for important exercise information and refer to the accompanying exercise guide to see the correct form for several exercises Refer also to the exercise information accompanying your weight set for additional exercises Make sure that all parts are properly tightened each time the weight bench is used Replace any worn parts imme diately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent do not use sol vents to clean the weight bench ADJUSTING THE BACKREST
14. ry the exercises from workout to workout Cooling Down Finish with 5 to 10 minutes of stretching Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FORM Move through the full range of motion for each exer cise and move only the appropriate parts of the body Perform the repetitions in each set smoothly and with out pausing The exertion stage of each repetition should last about half as long as the return stage 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 e Muscle Building Rest for three minutes after each set Toning Rest for one minute after each set Weight Loss Rest for 30 seconds after each set 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 once a month To achieve good results make exercise a regular and enjoyable part of your life 13 PART LIST Model No WEEVBE8909 0 Key No Qty 1 2 2 1 3 1 4 1 5 1 6 1 7 2 8 1 9 1 10 2 11 2 12 2 13 4 14 1 15 2 16 3 17 1 18 2 19 4 20 2 21 2 Description Upright Crossbar Frame Front Leg M10 x 19mm Screw Leg Lever Backrest Tube Backrest Seat Upright Cover Right Joint Plate Pad
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