Weider WEBE0611 User's Manual
Contents
1. Pad Tube 8 Press a 25 4mm Square Inner Cap 18 into the indicated end of each Backrest Tube 5 Attach each Backrest Tube 5 to the Backrest 6 with two M8 x 40mm Bolts 27 and two M8 Washers 17 Note the position of the indicated holes in the Backrest Tubes they must be ori ented as shown Do not tighten the four Bolts yet 9 Press a 25 4mm Square Inner Cap 18 into each end of the Support Tube 7 Set the Support Tube into the highest set of adjustment brackets on the Uprights 1 15 Lubricate the M10 x 130mm Bolt 9 Attach the Backrest Tubes 5 to the Frame 2 with the Bolt two M10 Washers 29 and an M10 Nylon Locknut 30 Do not overtighten the Nylon Locknut Rest the Backrest 6 on the Support Tube 7 Tighten the Nylon Locknuts used in steps 1 3 and the M8 x 40mm Bolts 27 used in step 8 10 Press two 25 4mm Square Inner Caps 18 into each of the brackets on the Frame 2 Attach the Seat 11 to the brackets on the Frame 2 with four M8 x 40mm Bolts 27 and four M8 Washers 17 11 Make sure all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in ADJUSTMENTS starting on the next 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 informati2. month COOLING DOWN Remember the key to achieving the greatest results End each workout with 5 to 10 minutes of stretching is to make exercise a regular and enjoyable part of Include stretches for both your arms and legs Move 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 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 SCAVODOVOZENACSTIOMNMOOU gt 13 PART LIST Model No WEBE06110 R0701A Key No Qty Description Key No Qty Description 1 1 Right Upright 18 8 25 4mm Square Inner Cap 2 1 Frame 19 2 M8 x 50mm Bolt 3 1 Crossbar 20 2 Adjustment Knob 4 1 Leg Lever 21 2 25 4mm Round Inner Cap 5 2 Backrest Tube 22 4 Foam Pad 6 1 Backrest 23 1 Right Barbell Hook 7 1 Support Tube 24 1 Left Barbell Hook 8 1 Front Leg 25 2 M8 x 55mm Bolt 9 1 M10 x 130mm Bolt 26 5 M10 x 70mm Bolt 10 2 Pad Tube 27 8 M8 x 40mm Bolt 11 1 Seat 28 4 50mm Square Inner Cap 12 4 19mm Round Inner Cap 29 4 M10 W
3. 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 176986 R0701A Printed in China 2001 ICON Health amp Fitness Inc
4. 5 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Lisi ie E E a eRe eee eee nae ee Back Cover WARNING DECAL PLACEMENT The decal shown at the right has been placed on the weight bench If the decal is missing or if it is not legible please call our Misuse of this product may result in serious Customer Service Department nu F Read user s manual and follow all warnings toll free at 1 800 999 3756 and operating instructions prior to use i Do not allow children on or around machine Monday through Friday 6 a m Replace label if damaged illegible or removed until 6 p m Mountain Time to order a free replacement decal Apply the replacement decal in the location shown WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS AWARN ING 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 Use the weight bench only on a level surface Cover the floor beneath the weight bench to protect the floor Make
5. Model No WEBE06110 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 parts we will guarantee complete satisfaction through direct assis tance 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 1 800 999 3756 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 LU p _ Visi r i 5 sit our website at N XII www weiderfitness com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT ee 2 IMPORTANT PRECAUTIONS ooo 3 BEFORE YOU BEGIN sarri S008 00 pe ia PR ile Bees oo 4 PART IDENTIFICATION CHART occ 5 ASSEMBLY oc eed iso a noes bade eed eee ee deen ede Ad eee bee ee oe RR oe 6 ADJUSTMENTS iia oy amd edo E aa aA ae oe ema ane A ee at 10 EXERCISE GUIDELINES cues eta oh ven Se eee ead Seo oe ek ee ee te hea eee ee dae ea 12 PART LIST soriano ral RA Aa dawns Meade AAA EWR awe 14 EXPLODED DRAWING i 4 66 iii ene Oe de ee eS RE EE ee EEE Ee e eae Bele le 1
6. asher 13 6 M8 Nylon Locknut 30 6 M10 Nylon Locknut 14 2 Support Plate 31 2 50mm Square Bushing 15 1 Left Upright 32 3 38mm Square Inner Cap 16 2 Weight Rest 1 User s Manual 17 14 M8 Washer 1 Exercise Guide 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 14 EXPLODED DRAWING Model No WEBE06110 R0701A 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 WEBE06110 e The NAME of the product WEIDER 145 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 re
7. d firmly tight ened Never tighten the Knobs into the Uprights and then set the Weight Rests in the Uprights on top of the Knobs 10 USING THE BARBELL HOOKS To change weights while your barbell not included is on the Weight Rests 16 secure the barbell with the Barbell Hooks 23 24 To do this flip the Barbell Hooks over the barbell This will reduce the possibility of the barbell tipping while you are changing weights ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 4 slide the desired weights not included onto the weight tube A WARNING bo not place more than 50 pounds on the Leg Lever 4 for normal use 11 a S727 Weight Tube 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
8. e review the drawing below and familiarize yourself with the parts that are labeled Backrest Uprights Seat Leg Lever 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 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 M10 x 130mm Bolt 9 M8 Locknut 13 M10 x 70mm Bolt 26 M8 Washer 17 O E M8 x 55mm Bolt 25 M10 Nylon Locknut 30 N M8 x 50mm Bolt 19 M8 x 40mm Bolt 27 M10 Washer 29 ASSEMBLY x 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 Two adjustable wrenches One rubber mallet Before beginning assembly carefully read the fo
9. f 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 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
10. ht on top of the knob If you feel pain or dizziness 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 145 weight bench The WEIDER 145 weight bench is designed to let you develop every major muscle group of the body Whether your goal is a shapely figure dramatic muscle size and strength or a healthier car diovascular system the WEIDER 145 weight bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER 145 weight bench If you have additional questions please call our Customer Service Department toll free at 1 800 999 3756 Monday Barbell Hooks Weight Rest Support Tube through Friday 6 a m until 6 p m Mountain Standard Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is WEBE06110 The serial number can be found on a decal attached to the weight bench see the front cover of this manual Before reading further pleas
11. llowing 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 eie o a 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 this product make sure you understand the information in the box above Press two 50mm Square Inner Caps 28 into the base of each Upright 1 15 Orient the Crossbar 3 with the warning decal fac ing up as shown Attach the Crossbar to the Left Upright 15 with two M10 x 70mm Bolts 26 a Support Plate 14 and two M10 Nylon Locknuts 30 The Upright must be oriented as shown Attach the Crossbar 3 to Right Upright 1 in the same manner Do not tighten the M10 Nylon Locknuts 30 yet 2 Tap a 38mm Inner Cap 32 into the Front Leg 8 Attach the Frame 2 to the Front Leg 8 with two M8 x 50mm Bolts 19 four M8 Washers 17 and two M8 Nylon Locknuts 13 Do not tighten the M8 Nylon Locknuts 13 yet 3 Attach the Frame 2 to the Crossbar 3 with two M8 x 55mm Bolts 25 and two M8 Nylon Locknut
12. 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 Complete 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 12 PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length o
13. on 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 not included for additional exercises Make sure all parts are properly tightened each time you use the weight bench Replace any worn parts immediate ly 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 6 can be used in a level position two inclined positions or a declined position To use the Backrest in a level position lift the Backrest and insert the Support Tube 7 into the lowest set of adjustment brackets on the Uprights 1 15 Rest the Backrest on the Support Tube To use the Backrest 6 in an inclined position lift the Backrest and insert the Support Tube 7 into one of the two upper sets of adjustment brackets on the Uprights 1 15 Rest the Backrest on the Support Tube To use the Backrest 6 in a declined position lift the Backrest and remove the Support Tube Rest the Backrest on the Crossbar 3 ADJUSTING THE WEIGHT RESTS To adjust the Weight Rests 16 remove the Adjustment Knobs 20 from the Uprights 1 15 Move the Weight Rests to the desired height and replace the Adjustment Knobs A WARNING Always set both Weight Rests 16 at the same height The Adjustment Knobs 20 must be inserted through both the Weight Rests and the Uprights an
14. pairing 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 transportation 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
15. s 13 Do not tighten the M8 Nylon Locknuts 13 yet 4 Press a 50mm Square Bushing 31 onto each Upright 1 15 and tap them into place with a rub ber mallet Slide a Weight Rest 16 into the Right Upright 1 Align one of the adjustment holes in the Weight Rest with the adjustment hole in the Upright Tighten an Adjustment Knob 20 into the adjust ment hole in the Upright Attach the other Weight Rest 16 to the Left Upright 15 in the same manner Attach the Left Barbell Hook 24 to the left Weight Rest 16 with an M8 Washer 17 and an M8 Nylon Locknut 13 Note Make sure that the Barbell Hook is on the inside of the Weight Rest Attach the Right Barbell Hook 23 to the other Weight Rest in the same manner 5 Tap a 38mm Square Inner Cap 32 into each end of the Leg Lever 4 Tap a 25 4mm Round Inner Cap 21 into each end of the weight tube con Weight Tube 6 Lubricate the M10 x 70mm Bolt 26 Attach the Leg Lever 4 to the Front Leg 8 with the Bolt two M10 Washers 29 and an M10 Nylon Locknut 30 Note Do not overtighten the M10 Nylon Locknut 10 the Leg Lever 4 must be able to pivot freely Lubricate 7 Press two 19mm Round Inner Caps 12 into each Pad Tube 10 Insert the Pad Tubes 10 into the holes in the Leg Lever 4 Slide two Foam Pads 22 onto each
16. 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 the weight bench at all times 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 wear athletic shoes for foot protec tion while exercising When using the backrest make sure the sup port tube is fully inserted into the adjustment brackets on the uprights 10 11 12 13 14 15 16 When you are changing weights always secure the barbell not included with the barbell hooks to help prevent it from falling off the bench The weight bench is designed to support a maximum of 360 pounds including the user a barbell and weights Do not place more than 110 pounds including a barbell and weights on the weight rests Do not place more than 50 pounds on the leg lever for nor mal use The leg lever can support 100 pounds when stationary Do not use a barbell that is longer than five feet with the weight bench Keep hands and feet away from moving parts Always make sure there is an equal amount of weight on each side of your barbell Always set both weight rests at the same height The adjustment knobs must always be inserted through both the weight rests and the uprights and firmly tightened Never tight en the knob into an upright and then set a weight rest in the uprig
17. 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 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 slowly as you stretch and do not bounce Ease into ideal resting periods are each stretch gradually and go only as far as you can Rest for three minutes after each set for a muscle without strain Stretching at the end of each workout building workout is an effective way to increase flexibility e Rest for one minute after each set for a toning work out STAYING MOTIVATED Rest for 30 seconds after each set for a weight loss workout For motivation keep a record of each workout List Plan to spend the first couple of weeks familiarizing the date the exercises performed the weight used yourself with the equipment and learning the proper and the numbers of sets and repetitions completed form for each exercise Record your weight and key body measurements at the end of every
Download Pdf Manuals
Related Search