Weider WEBE1406 User's Manual
Contents
1. K Soleus front of calf S Spinae Erectors lower back D Obliques waist L Rectus Abdominus stomach T Giuteus Medius hip E Brachioradials forearm M Adductor inner thigh U Gluteus Maximus buttocks F Hip Flexors upper thigh N Trapezius upper back V Hamstring back of leg G Abductor outer thigh O Rhomboideus upper back W Gastrocnemius back of calf H Quadriceps front of thigh P Deltoid shoulder 13 Key No Qty 1 1 2 1 3 1 4 1 5 2 6 1 7 1 8 1 9 1 10 1 11 1 12 2 13 8 14 1 15 1 16 4 17 1 18 1 19 12 20 3 21 2 22 2 23 8 Description H Frame Frame Stabilizer Leg Lever Backrest Bracket Backrest Support Rod Locking Pin Angle Bracket Curl Pad Seat L Bracket 1 4 x 1 2 Screw 3 8 x 2 1 4 Bolt 5 16 x 2 Bolt 5 16 x 2 3 4 Bolt 5 16 x 4 Bolt 3 8 Nylon Jam Nut 5 16 Nylon Locknut Pad Tube 2 Square Inner Cap 5 16 x 2 1 4 Bolt Foam Pad Key No Qty dA dd dd 438 NNWNHNMNNDENHWNAN ON W RO696A PART LIST Model No WEBE14060 Description 1 Round Inner Cap 1 2 x 7 8 Metal Spacer 3 4 Round inner Cap 5 16 x 2 Carriage Bolt 1 4 Nylon Locknut 1 1 2 Square Outer Cap 1 1 2 Square Inner Cap 1 Angled Round Cap 5 16 x 5 Bolt 1 4 x 2 Screw Spring Clip 7 8 Round Inner Cap 1 2 x 3 Plastic Spacer Flanged Plastic Sleeve Weight Stop 11 Weight Tube2. The Backrest 6 can be used in either a decline position a level position or three incline positions To use the Backrest in the decline position remove the Support Rod 7 and lay the Backrest on the Frame 2 To use the Backrest in the level position first lift the Backrest 6 Insert the Support Rod 7 through lowest set of holes in the H Frame 1 Rotate the Support Rod to the locked position with the end of the Support Rod clipped onto the H Frame Lay the Backrest on the Support Rod To use the Backrest in an inclined position first lift the Backrest 6 Insert the Support Rod 7 through one of the upper three sets of holes in the H Frame 1 Rotate the Support Rod to the locked position with the end of the Support Rod clipped onto the H Frame Lay the Backrest on the Support Rod ATTACHING WEIGHTS To use the Leg Lever 4 be sure there is a Weight Stop 38 on the Weight Tube 41 Next slide the desired weights not included onto the Weight Tube WARNING Do not place more than 125 pounds on the Leg Lever To use the Arms 42 43 be sure there is a Weight Stop 38 on each Weight Tube 39 Next slide the desired weights not included onto the Weight Tubes WARNING Do not place more than 30 pounds on each Arm USING THE CURL PAD To use the Curl Pad 10 insert the Curl Tube 44 into the Frame 2 Raise the Curl Tube to the desired height and align one of the holes in the Cur
3. 9 Pad Tube 13 3 4 Weight Tube Right Arm Left Arm Curl Post User s Manual Exercise Poster 4 Indicates a non illustrated part Specifications are subject to change without notice See the back cover for information on ordering replacement parts 14 RO696A EXPLODED DRAWING Model No WEBE14060 10 ORDERING REPLACEMENT PARTS To order replacement parts simply call our Customer Service Department toll free at 1 800 225 0653 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 1 The MODEL NUMBER of the product WEBE14060 2 The NAME of the product WEIDER 140 Weight Bench 3 The SERIAL NUMBER of the product see the front cover of this manual 4 The KEY NUMBER and DESCRIPTION of the desired part s see page 10 of this manual Part No 131132 RO696A Printed in Canada 1996 ICON Health amp Fitness Inc
4. Begin each workout with 5 to 10 minutes of light stretching and exercise to warm up Warming up pre pares your body for exercise by increasing circulation raising your body temperature and delivering more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es Select exercises for every major muscle group with emphasis on the areas that you want to develop the most To give balance and variety to your work outs vary the exercises from workout to workout Schedule your workouts for the time of dav 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 In order to obtain the greatest benefits from exercising it is essential to maintain proper form Maintaining proper form means 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 poster accompanying this manual you will find photographs showing the correct form for each exercise A description of each exercise is also provided along with a list of the muscles affected Refer to the muscle chart on page 13 to find the loca tions of the muscles The repetitions in each set should be performed smoothly and without pausing The exertion stage of each repetition should last abou
5. Arm 43 with a 5 16 x 5 Bolt 32 a 1 2 x 3 Plastic Spacer 36 and a 5 16 Nylon Locknut 19 Tap a 1 Round Inner Cap 24 into the indicated end of the 11 Weight Tube 39 Slide a Weight Stop 38 onto the Weight Tube Assemble the Right Arm 42 in the same manner 8 Tap a Flanged Plastic Sleeve 37 into the tube on the indicated side of the H Frame 1 Lubricate the axle on the Left Arm 43 Insert the axle through the tube and the Flanged Plastic Sleeve Make sure that the 1 2 x 3 Plastic Spacer 36 is resting against the outside of the H Frame 1 Insert a Spring Clip 34 into the axle Make sure that the Spring Clip snaps into the hole near the end of the axle Attach the Right Arm 42 in the same manner 4 0 lt gt 0 y 9 Attach a 9 Pad Tube 40 to the Left Arm 43 with a 1 4 x 2 Screw 33 and a 1 4 Nylon Locknut 28 Tap a 3 4 Round Inner Cap 26 into the indicated end of the 9 Pad Tube Slide a Foam Pad 23 onto the 9 Pad Tube 40 Repeat this step for the Right Arm 42 10 Attach the two Backrest Brackets 5 to the Backrest 6 with four 1 4 x 1 2 Screws 13 Make sure that the Backrest Brackets and the Backrest are oriented as shown 11 Press a 3 4 Round Inner Cap 26 into the indi cated end of the Support Rod 7 Insert the Support Rod through one of the four sets of holes in the H Frame 1 Rotat
6. T IDENTIFICATION CHART on the previous page Note Some small parts may have been pre attached for ship ping purposes If a part is not in the parts bag check to see if it has been pre attached Tighten all parts as you assemble them unless instructed to do otherwise 1 Before assembling this product be sure that you have read and understand the information in the box above Tap the two 2 Square Inner Caps 21 into the H Frame 1 Be sure that the H Frame 1 is oriented as shown The high side of the weight rests must be on the side indicated Attach an L Bracket 12 to each side of the H Frame with two 5 16 x 2 3 4 Bolts 16 and two 5 16 Nylon Locknuts 19 2 Tap a 1 1 2 Square Outer Cap 29 onto each end of the Stabilizer 3 Attach the Stabilizer 3 to the Frame 2 with the two 5 16 x 2 Carriage Bolts 27 and two 5 16 Nylon Locknuts 19 e As you assemble the WEIDER 140 make sure that all parts are oriented as shown in the draw ings THE FOLLOWING TOOLS NOT INCLUDED ARE REQUIRED FOR ASSEMBLY Two 2 adjustable wrenches e One 1 standard screwdriver e One 1 rubber mallet e Lubricant such as grease or petroleum jelly and soapy water will also be needed Assembly will be more convenient if you have the following tools A socket set a set of open end or closed end wrenches or a set of ratchet wrenches High Side of Wei
7. WEIDER Model No WEBE14060 7 E Serial No Write the serial number in the space above for future reference Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or find that there are missing or damaged parts we o will guarantee you complete sat isfaction 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 1 800 225 0653 Mon Fri 6 a m 6 p m MST USER S MANUAL TABLE OF CONTENTS LIMITED WARRANTY ninas E ubi ih ade esate ee Re La Late a e eo Td a edo de Be 2 IMPORTANT PRECAUTIONS 00000 a did 3 BEFORE YOU BEGIN 05 6 spree eid oe da a dd esi drei 4 PART IDENTIFICATION CHART lt lt oc zer a it ab ee ee 5 ASSEMBLY barra lisa dde rada a ic ide 6 ADJUSTING THE WEIGHT BENCH ias i allea a SES ie 10 EXERCISE GUIDELINES ersten eee oe ae eS a caia ee 11 PART UIST aca ca A ene ee ES LIA RARO SALE 14 EXPLODED DRAWING cocina ha ae enon Gla ices ooh cat dia due Bw OR DTA Oo dae eh ese 15 ORDERING REPLACEMENT PARTS 0 cece eee eee a ee eee eenes Back Cover LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and materia
8. arranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability 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 BEFORE YOU BEGIN Thank you for selecting the WEIDER 140 Weight Bench The versatile WEIDER 140 Weight Bench is designed to be used with your own weight set not included to develop every major muscle group of the body Whether your goal is a shapely figure dramatic muscle size and strength or a healthier cardiovascular system the WEIDER 140 Weight Bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER 140 Weight Bench If you have additional questions please call our Customer Service Weight Rests Backrest Preacher Curl Pad Right Arm Weight Tube Department toll free at 1 800 225 0653 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 WEBE14060 The serial number can be foun
9. d on a decal attached to the WEIDER 140 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 H Frame Support Rod SS Left Arm 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 The second number refers to the quantity needed for assembly 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 1 4 x 2 Screw 33 4 7 5 16 x 2 Carriage Bolt 27 2 5 16 x 2 Bolt 15 1 ANN Y 5 16 x 2 1 4 Bolt 22 2 ai 1 4 x 1 2 Screw 13 8 3 8 x 2 1 4 Bolt 14 1 ANNAN A 5 16 x 2 3 4 Bolt 16 4 3 8 Jam Nut 18 1 H ___lO 5 16 Nylon Locknut 19 1 2 x 3 Plastic Spacer 36 2 OL JO 1 4 Nylon Locknut 28 4 1 2 x 7 8 Metal Spacer 25 2 5 16 x 4 Bolt 17 1 5 16 x 5 Bolt 32 2 ASSEMBLY Before beginning assembly carefully read the following information and instructions e Place all parts in a cleared area and remove the packing materials do not dispose of the packing materials until assembly is completed Read each assembly step before you begin For help identifying the small parts used in assembly use the PAR
10. e the Support Rod to the locked position with the end of the Support Rod clipped onto the H Frame Attach the Backrest Brackets 5 to the Frame 2 with the 5 16 x 4 Bolt 17 the two 1 2 x 7 8 Metal Spacers 25 and a 5 16 Nylon Locknut 19 Rest the Backrest 6 on the Support Rod 7 12 Attach the Seat 11 to the bracket on the Frame 2 with two 1 4 x 1 2 Screws 13 13 Attach the Curl Pad 10 to the Curl Post 44 with two 1 4 x 1 2 Screws 13 14 Insert the Curl Post 44 into the Frame 2 as shown Align one set of holes in the Curl Post with the holes in the Frame Insert the Locking Pin 8 through the Frame and the Curl Post Rotate the Locking Pin to the locked position with the Locking Pin clipped onto the Frame ADJUSTING THE WEIGHT BENCH 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 11 for important exercise information and refer to the accompanying exercise poster to see the correct form for each exercise Refer also to the exer cise information accompanying your weight set not included for additional exercises 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
11. ght Rests 3 Be sure that the H Frame 1 is oriented as shown Attach the Frame 2 to the H Frame 1 with the two 5 16 x 2 1 4 Bolts 22 and two 5 16 Nylon Locknuts 19 Attach the Angle Bracket 9 to the Frame 2 with two 1 4 x 2 Screws 33 and two 1 4 Nylon Locknuts 28 Insert both Screws before tight ening the Nylon Locknuts 4 Tapa 1 1 2 Square Inner Cap 30 into the indi cated end of the Leg Lever 4 Attach the 13 3 4 Weight Tube 41 to the Leg Lever 4 with the 5 16 x 2 Bolt 15 and a 5 16 Nylon Locknut 19 as shown Tap a 1 Round inner Cap 24 into the indicated end of the 13 3 4 Weight Tube 41 Tap the 1 Angled Round Cap 31 onto the other end of the Weight Tube Slide a Weight Stop 38 onto the Weight Tube 5 Lubricate the 3 8 x 2 1 4 Bolt 14 Attach the Leg Lever 4 to the Frame 2 with the Bolt and ha 2 0 Altan tne 3 9 Nyion vam Nut 18 5 6 Tap 3 4 Round Inner Caps 26 into each end of the three Pad Tubes 20 Insert a Pad Tube 20 through the indicated hole in the Frame 2 Insert the remaining Pad Tubes though the holes in the Leg Lever 4 Slide two Foam Pads 23 onto each Pad Tube 20 7 Tapa 1 1 2 Square Inner Cap 30 into the indi cated end of the Left Arm 43 Tap a 7 8 Round Inner Cap 35 into the indicated hole in the Left Arm E Attach an 11 Weight Tube 39 to the Left
12. l under normal use and service conditions for a period of ninety 90 days from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product at one of its authorized service centers All products for which warranty claim is made must be received by ICON at one of its authorized service cen ters with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase All returns 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 consequential damages arising out of or in con nection 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 damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you The w
13. l Tube with the hole in the Frame Insert the Locking Pin 8 through the Frame and the Curl Tube Rotate the Locking Pin to the locked posi tion with the Locking Pin clipped onto the Frame 10 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS e Muscle Building In order to increase the size and strength of your mus cles you must push your muscles to a high percent age of their capacity You must also progressively increase the intensity of your exercise so that your muscles will continually adapt and grow Each individ ual exercise can be tailored to the proper intensity level by changing the amount of weight used or the number of repetitions or sets performed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions performed consec utively The proper amount of weight for each exercise depends upon the individual user It is up to you to gauge your limits Select the amount of weight that you think is right for you Begin with 3 sets of 8 repeti tions for each exercise that 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 e Toning To tone your muscles you must push your muscles 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
14. 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 e 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 In the pursuit of a complete and well balanced fitness program many have found that cross training is the answer We recommend that on Monday Wednesday and Friday you plan weight training workouts On Tuesday and Thursday plan 20 to 30 minutes of aero bic exercise such as cycling running or swimming Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate By combining weight training with aero bic exercise you can reshape and strengthen your body plus develop a stronger heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM We have not specified an exact length of time for each workout or a specific number of repetitions or sets for each exercise It is very important to avoid overdoing it during the first few months of your exercise program and to progress at your own pace If you experience pain or dizziness at any time while exercising stop immediately and begin to cool down Find out what is wrong before continuing Remember that adequate rest and a proper diet are also important WARMING UP
15. t half as long as the return stage Proper breathing is also important Exhale during the exertion stage of each repetition and inhale during the return stroke never hold your breath Rest for 3 minutes after each set if you are doing a muscle building workout 1 minute after each set if you 11 are doing a toning workout and 30 seconds after each strain Stretching at the end of each workout is very set if you are doing a weight loss workout Plan to effective for increasing flexibility spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for STAYING MOTIVATED each exercise For motivation keep a record of each workout List the COOLING DOWN date exercises performed resistance selected and numbers of repetitions and sets completed Record End each workout with 5 to 10 minutes of stretching your weight and key body measurements at the end of Include stretches for both your arms and legs Move every month Remember the key to achieving the slowly as you stretch do not bounce Ease into each greatest results is to make exercise a regular and stretch gradually and go only as far as you can without enjoyable part of your everyday life 12 MUSCLE CHART Quad hay y Aaa ui TAN L A Sternomastoid neck I Sartorius front of thigh Q Triceps back of arm B Pectoralis Major chest J Tibialis Anterior front of calf R Latissimus Dorsi mid back C Biceps front of arm
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