Weider WEBE1387 User's Manual
Contents
1. Model No WEBE13872 Serial No v 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 will guarantee you complete sat isfaction through direct assis fant 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 VISIT OUR WEBSITE AT www weiderfitness com USER S MANUAL o 2 A ft JA PA Fi Pi NAP pa bia a ng Er 7 lable i Gonte 3 s ay aise a a i x LIMITED WARRANTY PAGA HANGAAN AA PA AA 2 IMPORTANT REGAUTIONS EE NG ANG KAKA DAD AR BT AAO NAA 3 BEFORE YOUEGIN 223 25 a ANAN NINANG NG a A A e KET KANA NAAN NAAN 4 PART IDENTIFIGTION CHART a KA APA AA AP ete er aes 5 ASSEMBLY duma a KA AA 6 ADJUSTING ti AN AA AA AA 10 EXEHGISEGU DT ana eee eee tho 4 AA GA basa a pA MUSCLE CHAR Len xna kaaa BENG KAGAD BANANA MANGIN NAG ka 12 PARTUS Toisa a AA AA AANGAL BURDADO ANGLE HA NANA APAKAN NANA BADA 14 EXPLODED DAV ies cha pa NANG DANG ALAN ANG AA NIN AA PRA NBI NAAN NA eens dees a 15 ORDERING BAACEN ENT PANIG naasa aca ate strane a2. TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date AEROBIC EXERCISE Make photocopies of this page for scheduling and recording your workouts 13 Part List Model No WEBE13872 Key No O ONDABAWN Qty NODDNBANN A NM AN Aa N Description Upright Frame Crossbar Leg Lever Backrest Tube Backrest Support Rod Front Leg 3 4 Round Inner Cap Long Pad Tube Seat Short Pad Tube Butterfly Knob Plastic Bushing Fly Arm Stop M8 Washer M8 Nylon Locknut M8 x 57mm Bolt M10 x 114mm Bolt ASAN NN SABAS NN ON WADA R0699A Description f Angted Round Cap 38mm Square inner Cap 30mm Square Inner Cap Long Foam Pad 1 Round Inner Cap FlyArm M6 Washer Short Foam Pad Weight Stop M6 x 16mm Screw M6 x 38mm Screw M10 x 19mm Bolt M10 x 58mm Bolt M10 Nylon Locknut M10 Washer 1 Square Inner Cap M10 x 135mm Bolt 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 Exploded Drawing Model No WEBE13872 RO699A Ordering Replacement Parts To order replacement parts simply call our Customer Service bepartaant toll iree at 1 00 959 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To ee us assist you please t a pre pared to give the following informa
3. To use tne Backast in a elined posto rciiove the Support Rod and lag ttie Backrest or iho Frame 2 To Ussfie Badlwwst 6 Taed position Frat lift _ the Baigest Irsert the support Rod 7 through one of the thee upper sets of holos in Uprights 1 fists the Sgport Rasito the Iccked position so the locking pin is appedaround th Leria Ley the akroston the Sqport Rak To usethe Backrest 6 in a lev cosition nsert the Suppet Rod 7 through the lowest set of holes in the Uprig amp s 1 Rotate the Support Rod to the locked posi tion athe lodting pin is wrapped around the Upright Lay Backrest on the Support Mad ATTASHING WEIGHTS To Usethe Leg Lever 4 Slide tho desired pagi not includar onto Se weiah Wea SS NINA eat placemore than 50 peo ua a LEVG To u the Fly Arms 25 make sure there is a Weight Stopgs on each weight tube Next slide the desi sd weigs not included onto the weight tubes WARN ING o not place more than 20 pounds on sach Arm REMOVING AND ATTACHING THE FLY ARMS Someexercises are easier to gomorm ff the oh Armes 25 ae removed from the wai fit bench 1o remove ine Fly Ams remove the Butterfly nob 13 ard the M10 x 114me Bolt 18 from each Fly Arm and Upah Placefhe Fly Arms in a To reattach the Fly Arms 2 7 wa te Arms with the holes in the Woe 12411 In 114mm Bolts 19 throug te ci a up Tighter the Butterfly Kn THE FOUR BASI
4. GH MA M8 x 57mm Bolt 18 6 M10 Nylon Locknut 33 2 M10 x4 9mm Bolt 31 1 E Ty M8 Washer 16 6 M6 Washer 26 8 M6 x 16mm Screw 29 4 GZS MMM M6 x 38mm Screw 30 4 M10 Washer 34 2 al i Pati y oT n oe way D r Sete A na y AEG Asseritly 4 dere Before beghaing assembly cxreiuily read the following Iferrnation and inciructions e Place all padtt amp of the weight bench in a cleared area and einove the pecking mitan s Co not dispose oftiia packing mataas unt assembly is complesdi e Read eachassembhiv ven be yo begin For help ileatiying tne smali paris used in assembly st ice PRP i renion TION CHART artie previous page Note Some small parte may have beer pro attached for ship ping purpeas lf a pat io ihe parts bay check to eif it has been 7 2 aitached e Tighten aligezis as you asserit them unless instructedtwdo otherwise 1 Before asembling this product make sure you haveread and understand the information in the boxabove Tap two 3imm Square Inner Caps 21 into the open endsdffihe siabilizers orn each Upright 1 Attach theCtnssbar 3 to the two Unriahts 1 with four NGx 57mm Bolts 3 four M8 Washers 16 and tiur M8 Nylon Locknuts 17 Make sure the Crossar 3 and both Uprights 1 are ori ented as drawn The decal on the Crossbar must be f ing up and the long bracket on the weight resssmust be on ti s shown he
5. oi s sval sstallation or other consequential dam ages of whabever nature Some states do not allow the exclusion or limita ton of incidental or consequen tial damagesAccordingly the above limitation may not apply to you The wartrantgxtended hereunderis in lieu of any and all other wairariiies anc any implied warranties of mer chantability ofitness for a particular purpose is limited in its scone and duration to the terms set forth herein Some statesio no w limitations on how long an implied warranty lasts Accordingly the above limitation may not apglto yo This warraytgives you specific legal rights You may also hav other rights which vary from state to state ICON HEALTH 8 FITNES iNC 1500 S juuu i LUGAN UT 84321 9813 n m smem aan a sum a Yr rp oe a m ne WEIDER is a registered trademark of iwO dt i4 Finess Inc ya T Important Precautions RI R this p may Read user s manual and follow all warnings and operating instructions prior to use e Do not allow children on or around machine e Replace label if damaged illegible or removed Decal Shown at 75 Before You Begin Thank you for selecting the WEIDER 138 Weig Bench The versatile WEIDER 138 Weight Ben s designed to be used with your own weighissel4ndi included to develop every major muscle group vi i ie body Whether your goal is a shapely figure di7 metic muscle size and strength or a he
6. C TYPES OF WORKOUTS e Muscle Building In order to increase the size and strength of your muscles you must push your muscles to a high per centage 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 repeti tion is gne complete cycle of an exercise such as one sit up A set is a series of repetitions performed consecutively 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 Toning To tone your muscles you must push your muscles to a moderate percentage of their capacity Select a moderate amount of weight and increase the number of repetitions 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 LA using high amounts of weight er e Weight Loss To lose weight use a low amount of weight and increase the nu
7. althier cardic ascuier system the WEIDER 138 Weight Bench will i 2 to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER 138 Weight Bench If you he additiona questions please call our Customer Service Weight Rests Upright Backrest Right Fly Arm Weight Tube EaR Dopartmat toll free at 1 800 999 3756 Monday rough Friday 6 a m untils6 p m Mountain Time excludi holidays To h lp us assist you please note the y oduct model number and serial number afore c ing The model number is WEBE13872 The saral number can be found on a decal attached to the JERE138 Weight Bench see the front cover of this manawa Bore raading further please look at the drawing valcy arLfamilfarize yourself with the parts that are labeled Upright R Support Rod Left Fly Arm Seat Part Identification Chart Model No WEBE13872 RO699A 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 GH MIN M10 x 135 mm Bolt 36 1 M10 x 114mm Bolt 19 2 OI eH M10 x 58mm Bolt 32 1 M8 Nylon Locknut 17 6
8. ie DIGNA NA PA Back Cover 3 sea PANA po yp i lt Own SY z TA NG m are WIN u no i gt T 4 a ika ae a y e Bw PAWA gt VE ae eee DAL ng ra NT Aa GL ha froo fin om dlafacte in warkmanchin A mat rial under nmal use and service conditions for a he ninety 9 days om the date of purchase This warranty exte s nri ta the oriqinal purchaser NUON KASONG tres this warranty is limited to replacing or repairing o OP 5 sion ine prod Just at ong o ii aut 127 sd ser 2 cen is All products for which war i ICON Hoar Fitness Inc ICON warrants this duet t Mau titbulo ii WOrman iwi siy na MAC ranty claimis a RA E E e NAG foe aters with all freight and other transportatio 7S babala accompanied DY inica prooi Oi pi cuas All returns must be pre autho rized by ICQ T is uae does not extend to any product or damage to 2 product caused by or attribut able to freig d nage abuse misuse improper or r abnormal usag or rer airs not provided by an ICON authorized sct 0310 meradiel naag fro cr mna 7 Jip soeS8 Ol products used as store display models No ner warranty beyond that epacificdlk set forth above is authorized by ICON ICON is nokesponsible or liable for indirect special or consequential damages arising out of or in connection with the us nerfo rrenca of the nraduct or damages with re ect io any economic loss loss of property loss of revemts oi iuis loss Gi enjoyment ui use costs
9. mber of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets e 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 aerobic exercise you can reshape and strengthen your body plus develop a stronger heart and lungs Exercise Guidelines 11 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 exer cise 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 impor tant WARMING UP 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 m
10. nto each Long Pad Tube 10 Insert the Pad Tubes through the holes in the Leg Lever 4 Slide two Long Foam Pads 23 onto each Pad Tube 7 Tapa 1 Square Inner Cap 35 into the indicated ends of the two Backrest Tubes 5 Attach each Backrest Tube 5 to the Backrest 6 with two M6 x 38mm Screws 30 and two M6 Washers 26 Note Do not tighten the Screws fully ii 8 Tap a 3 4 Round Inner Cap 9 into each end of the Support Rod 7 Insert the Support Rod through one of the three upper sets of holes in the Uprights 1 Rotate the Support Rod to the locked position with the locking pin wrapped around the Upright Lubricate the M10 x 135mm Bolt 36 Attach the Backrest Tubes 5 to the welded tube on the Frame 2 with the Bolt two M10 Washers 34 and an M10 Nylon Locknut 33 Fully tighten all four M6 x 38mm Screws 30 used in step 7 9 Attach the Seat 11 to the brackets on the Frame 2 with four M6 x 16mm Screws 29 and four M6 m m bn am TAP mom LCN YaoliCio cY 10 Tap a Fly Arm Stop 15 onto the welded tube on each Upright 1 11 12 13 14 Tap two 30mm Square Inner Caps 22 into each open end of the left Fly Arm 25 Push a 1 Round Inner Cap 24 into the end of the weight tube Slide a Weight Stop 28 onto the weight tube Assemble the right Fly Arm not shown in the same manner Press two Plastic Bushings 14 into the indicated hols in the left Upright 1 At
11. ore oxygen to you MUSCIES 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 day whan vour 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 exercis ing 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 several exercises A description of each exer cise is also provided along with a list of the muscles affected Refer to the muscle chart on page 12 to find the locations 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 3 min
12. re 2 Tap two Jmm Square Inner Caps 22 into the open endeaf the stabilizer on the Front Leg 8 Attach theFront Leg 8 to the Frame 2 with the M10 x 19nm Bolt 31 MD se As you assemble the weight bench make sure that all parts are oriented as shown in the drawings j THE FOLLOWING TOOLS NOT INCLUDED ARE REQUIRED FOR ASSEMBLY e Two 2 adjustable wrenches QD e One 1 phillips screwdriver o EP e One 1 rubber mallet H e Lubricant such as grease or petroleum jelly and soapy water will also be needed Assembly wili 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 Long Bracket on Weight Rests 3 Make sure the Uprights 1 are oriented as shown The long bracket on the weight rests 5 Long bracket must be on the side indicated Attach the Frame on Weight 2 to the Crossbar 3 with two M8 x 57mm Bolts 18 two M8 Washers 16 and two M8 Nylon Locknuts 17 4 Tap a 30mm Square Inner Cap 22 into each open end of the Leg Lever 4 Tap a 1 Round Inner Cap 24 into the indicated end of the weight tube Tap the 1 Angled Round Cap 20 onto the other end of the weight tube 5 Lubricate the M10 x 58mm Bolt 32 Attach the 5 Leg Lever 4 to the bracket on the Frame 2 with 32 Lubricate the Bolt and the M10 Nylon Locknut 33 S 22 2 6 Tap two 3 4 Round Inner Caps 9 i
13. tach the left Fly Arm 25 to the Upright using an M10 x 114mm Bolt 19 and a Butterfly Knob 13 Make sure the Fly Arm is on the outside of the Fly Arm Stop 15 Attach the right Fly Arm not shown to the right Upright not shown in the same manner Push a 3 4 Round Inner Cap 9 into the end of a Short Pad Tube 12 Slide the Short Pad Tube heniah tha inainataad hala in tha last Che Arn OLN ti di wiii i Cit biii iG hi i IGik i iy FMiki AY as shown Push a Short Foam Pad 27 onto the Pad Tube Repeat this step for the right Fly Arm not shown Make sure all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in Adjusting the Weight Bench starting on the next page The wit bemthis desi acd to be Used with your c weigh set r i included The steps below explain how the wait bennn ae See XERCISE GUINELINS or sage 11 for important exercise information and Marlo E nyin sacreise poster to see ihe sori ct for or each exercise Refer also to the exer cise idmatiopaancm it o ur weight set not included ic ade al exercises Inspedand tigiter ali pais enh tima you use the w igii oench Re ace any worn parts immediately The weightiench canoe clears hs camp cloth and a nod ronabre 2 detergent Do not use solvents ADJUBING THE ii _ a The Bekrest Qaan ke usedi 7 Val posiiion isis nclingpositiors sr a ci Rain i c
14. tion when calling Pa 1 The MODEL NUMBER of the product WEBE13872 2 The NAME of the product WEIDER 138 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 14 of this manual Part No 155885 J01167 C ROG9SA Printed in China 1999 ICON Health amp Fitness Inc
15. utes after each set if you are doing a muscle building workout 1 minute after each set if you are doing a toning workout and 30 seconds after each sei if you are doing a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exer cise ox 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 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 very effective for increasing flexibility a4 MOTWATED i aie sation keep a record of each workout The che page f3 of this manual can be photocopied ey Used io schedule and record your workouts List i sic EXerekees performed weight and numbers of and repetitions completed Record your weight z koy body measurements at the end of every cate BINS F nember the key to achieving the greatest results is t xe exercis a regular and enjoyable part of your yday life Trapezius f Pectoralis Deltoid Major Rectus Trapezius BICEPS Abdominus Deiivid Brachioradials Obliques 3 Rhomboideus Abductor Triceps Latissimus Dorsi Hip Flexors Spinae Erectors Quadriceps Brachioradials Adductor Gluteus Maximus Soleus Abductors Hamstring Gastrocnemius 12 MONDAY Date I a
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