Weider WESY1955 User's Manual
Contents
1. 23 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 LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions Parts and labor are warranted for 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 repairing or replacing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be preauthorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For replacement parts shipped while the product is under warranty the customer will be responsible for a minimal handling charge For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to any damage to a product caused by or a2. 15 ATTACHING AND REMOVING THE SEAT Set the Seat Frame 36 onto the indicated pin on the Front Upright 42 Attach the Seat Frame to the Front Upright with an M8 x 67mm Carriage Bolt 86 and the Seat Knob 40 For some exercises the Seat 13 must be removed First make sure that the Chain not shown is not attached to the Leg Lever 29 Next remove the Seat Knob 40 and the M8 x 67mm Carriage Bolt 86 from the Seat Frame 36 Lift the Seat Frame off the Front Upright 42 ATTACHING THE LEG LEVER TO THE LOW PULLEY STATION To use the Leg Lever 29 the seat must be attached to the front upright see ATTACHING AND REMOV ING THE SEAT above Remove the Weight Pin not shown from the weight stack Attach the Short Cable 58 to the Eyebolt 35 with a Cable Clip 53 Note The Weight Pin must also be removed when removing the Short Cable from the Eyebolt 16 WEIGHT RESISTANCE CHART This chart shows the approximate weight resistance at each station The numbers refer to the 12 5 Ib weight plates Weight resistance shown for the butterfly arm station is for each butterfly arm Note The actual resis tance at each weight station may vary due to differences in individual weight plates as well as friction between the cables pulleys and weight guides Do not use the top weight by itself the weight system may not function properly WEIGHT PRESS ARM BUTTERFLY ARM LEGLEVER HIGH PULLEY LOW PULLEY P
3. 46 73 by the position of the indicated holes Attach the Right Press Arm 46 to the indicated side of the Press Frame 17 with two M10 x 75mm Bolts 22 four M10 Washers 9 and two M10 Nylon Locknuts 21 Assemble the Left Press Arm 73 in the same way Hi Identify the Right Arm 48 and the Left Arm 47 by the position of the welded bracket on each Arm Wet the end of the Left Arm 47 with soapy water and slide a Large Pad 45 onto it Make sure the Butterfly Arm Plastic Bushing 74 is in the Arm Lubricate both axles on the Top Frame 55 Have another person slide the Left Arm 47 onto the left axle on the Top Frame Note Do not con fuse the Right Arm 48 with the Left Arm Make sure that the upper end of the Left Arm is behind the indicated bracket on the Top Frame Set two 25mm Retainers 69 on top of a 25mm Round Cover Cap 70 Make sure that the teeth on the Retainers bend toward the Round Cover Cap as shown in the inset drawing Tap the Retainers and the Round Cover Cap onto the left axle on the Top Frame 55 Attach the Right Arm 48 in the same way Cable Assembly During steps 8 through 19 see the CABLE DIAGRAMS on page 19 to verify proper cable routing Locate the Short Cable 58 Lay the Cable in the bracket on the Base 4 and under the Press Frame 17 Attach a 90mm Pulley 15 to the bracket with an M10 x 48mm Bolt 12 and an M10 Nylon Locknut 21 Make sure that
4. measurements at the end of every month 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 Tibialis Anterior front of calf Soleus front of 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 l J K L M N O Q R S T U V W X 21 PART LIST Model No WESY1955 1 Key No Qty 00 10 2 Description M8 x 65mm Carriage Bolt M6 Nylon Locknut M8 Nylon Locknut Base Stabilizer V pulley M10 x 58mm Bolt M8 Washer M10 Washer M6 Washer M10 x 67mm Bolt M10 x 48mm Bolt Seat M10 x 67mm Carriage Bolt 90mm Pulley M10 x 80mm Bolt Press Frame M6 x 16mm Screw Weight Bumper Pulley Bracket M10 Nylon Locknut M10 x 75mm Bolt Long Cable M6 x 50mm Screw
5. Weight Weight Pin 50mm Square Inner Cap Pad Tube Leg Lever Small Pad Handgrip 38mm Square Inner Cap 50mm Round Inner Cap 19mm Round Inner Cap Eyebolt Seat Frame Seat Plate M6 x 50mm Carriage Bolt Handle Seat Knob Backrest Front Upright M6 x 65mm Screw 45mm Square Inner Cap Large Pad Key No Qty 46 47 48 49 50 51 0 4 NDNA a 0 0 14410 4 R0908A Description Right Press Arm Left Arm Right Arm 25mm Round Inner Cap Long Cable Trap Stabilizer Foot Chain Cable Clip Lat Bar Top Frame M4 x 20mm Screw Long U bracket Short Cable M10 x 198mm Bolt M10 x 155mm Bolt 13mm Spacer Weight Guide Weight Tube Weight Tube Bumper 25mm Square Inner Cap Cable Trap Small U bracket M8 X 117mm Bolt 25mm Retainer 25mm Round Cover Cap M10 x 95mm Bolt M8 x 45mm Bolt Left Press Arm Butterfly Arm Bushing 25mm Plastic Bushing Top Weight 38mm Round Inner Cap 25mm Round thick Inner Cap 50mm x 70mm Inner Cap M8 x 57mm Bolt M8 x 70mm Bolt M4 Washer M10 x 45mm Bolt Support Plate M10 x 90mm Bolt M8 x 67mm Carriage Bolt Grease Packet User s Manual Exercise Guide Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated 22 EXPLODED DRAWING Model WESY1955 1 R0908A
6. the end of the Cable with the ball is on the indicated side of the bracket Route the Short Cable 58 under a 90mm Pulley 15 Attach the Pulley and a Cable Trap 66 to the lower hole in the Front Upright 42 with an M10 x 95mm Bolt 71 an M10 Washer 9 and an M10 Nylon Locknut 21 Make sure that the Cable Trap is turned to hold the Cable in the groove of the Pulley 10 10 Route the Short Cable 58 around the 90mm Pulley 15 Tighten the M10 x 80mm Bolt 16 the M10 Washer 9 and the M10 Nylon Locknut 21 Route the Short Cable 58 under a 90mm Pulley 15 Attach the Pulley and a Cable Trap 66 to the upper hole in the Front Upright 42 with an M10 x 95mm Bolt 71 an M10 Washer 9 and an M10 Nylon Locknut 21 Make sure that the Cable Trap is turned to hold the Cable in the groove of the Pulley 12 Attach the end of the Short Cable 58 to the Long U bracket 57 with an M8 Nylon Locknut 8 and an M8 Washer 8 See the inset draw ing Do not overtighten the Nylon Locknut it should be threaded onto the end of the Cable so that two threads are showing above the Nylon Locknut 13 Locate the Long Cable 23 Route the Long Cable over a 90mm Pulley 15 Make sure that the Cable is between the Pulley and the hook and that the end of the Cable with the ball is on the indicated side of the hook Attach the Pulley with an M10 x 90mm Bolt 85 and an
7. 12 18 Route the Long Cable 23 over the 90mm 15 Tighten the M10 x 45mm Bolt 83 and the M10 Nylon Locknut 21 19 Attach the Long Cable 23 to the Small U bracket 67 with an M8 Nylon Locknut 3 and an M8 Washer 8 See the inset drawing Do not overtighten the Nylon Locknut it should be threaded onto the end of the Cable so that two threads are showing past the Nylon Locknut Attach the Small U bracket 67 to the Weight Tube 63 with an M8 x 45mm Bolt 72 and an M8 Nylon Locknut 3 Seat Assembly 20 Attach the Backrest 41 to the Front Upright 42 with two M6 x 65mm Screws 43 and two M6 Washers 10 13 21 22 23 24 Insert an M6 50mm Carriage Bolt 38 into the center hole in the Seat Plate 37 Attach the Seat Plate to the Seat 13 with two M6 x 16mm Screws 18 Insert the M6 x 50mm Carriage Bolt 38 into the indicated hole in the Seat Frame 36 Tighten an M6 Nylon Locknut 2 with an M6 Washer 10 onto the Carriage Bolt Attach the other end of the Seat 13 to the Seat Frame 36 with an M6 x 50mm Screw 24 and an M6 Washer 10 Lubricate an M8 x 57mm Bolt 80 with grease Orient the Leg Lever 29 so that the decal is on the indicated side Attach the Leg Lever to the Seat Frame 36 with the M8 x 57mm Bolt 80 and an M8 Nylon Locknut 3 Do not overtight en the Nylon Locknut the Leg Lever must pi
8. Bolts in place Orient the Stabilizer 5 so that the small holes are on the indicated side Attach the Base 4 to the Stabilizer with the two M10 x 67mm Carriage Bolts 14 and two M10 Nylon Locknuts 21 Do not tighten the Nylon Locknuts yet Tighten all parts as you assemble them unless instructed to do otherwise As you assemble the weight bench make sure all parts are oriented as shown in the drawings For help identifying small parts use the PART IDENTIFICATION CHART on page 5 Assembly requires the included hex key s and the following tools not included Ee two adjustable wrenches 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 Slide the Front Upright 42 onto the M8 65mm Carriage Bolts 1 in the Base 4 Hand tighten two M8 Nylon Locknuts 3 onto the Carriage Bolts Do not tighten the Nylon Locknuts yet 3 Attach the two Weight Guides 62 inside of the Stabilizer 5 with two M10 x 67mm Bolts 11 two M10 Washers 9 two 13mm Spacers 61 and two M10 Nylon Locknuts 21 See step 1 Tighten the M10 Nylon Locknuts 21 Slide two Weight Bumpers 19 onto the Weight Guides 62 Stack the six Weights 25 on the Weight Bumpers 19 Make sure that all of the Weights are turned so the large pin grooves are on the
9. LATES Ibs Ibs Ibs Ibs Ibs Note 1 Ib 0 45 kg 17 TROUBLESHOOTING Inspect and tighten all parts each time the weight system is used Replace any worn parts immediately The weight system can be cleaned with a damp cloth and mild non abrasive detergent do not use solvents TIGHTENING THE CABLES Woven cable the type of cable used on the weight system can stretch slightly when it is first used If there is slack in the cables before resistance is felt the cables should be tightened Slack can be removed by moving the 90mm Pulley 15 to the lower hole in the Long U bracket 57 Remove the M10 Nylon Locknut 21 and the M10 x 48mm Bolt 12 from the Cable Trap 66 the Pulley and the Long U bracket Then reattach the Pulley and the Cable Trap Make sure that the Cable Trap is positioned to hold the Cable in place and that the Cable and the Pulley move smoothly Additional slack can be removed from the cables by tightening the M8 Nylon Locknut 3 at the end of the Long Cable 23 or at the end of the Short Cable 58 To do this you may need to remove the Small U bracket 67 from the Weight Tube 63 or remove the 90mm Pulley 15 from the Long U bracket 57 Make sure that the cables are not too tight or the Top Weight 76 will be lifted off the weight stack Note If a cable tends to slip off the pulleys often the cable may have become twisted Remove the cable a
10. M10 Nylon Locknut 21 11 14 15 16 17 Wrap the Long Cable 23 over a V pulley 6 Attach the V pulley and a Long Cable Trap 50 to the Front Upright 42 with an M10 x 58mm Bolt 7 and an M10 Nylon Locknut 21 Make sure that the Long Cable Trap is positioned to hold the Cable in the groove of the V pulley Route the Long Cable 23 around a V pulley 6 Attach the V pulley and a Long Cable Trap 50 to the Left 47 with an M10 x 58mm Bolt 7 and an M10 Nylon Locknut 21 Make sure that the Long Cable Trap is positioned to hold the Cable in the groove of the V pulley Repeat this step with the Right Arm 48 Route the Long Cable 23 over the 90mm Pulley 15 attached to the Pulley Bracket 20 Make sure that the Cable Trap 66 is oriented to hold the Cable in the groove of the Pulley Tighten the M10 x 48mm Bolt 12 and the M10 Nylon Locknut 21 Properly tighten the M8 x 117mm Bolt 68 and an M8 Nylon Locknut 3 attaching the Pulley Bracket 20 to the bracket on the Top Frame 55 Do not overtighten the Nylon Locknut the Pulley Bracket must be able to pivot easily Wrap the Long Cable 23 under a 90mm Pulley 15 Attach the Pulley and a Cable Trap 66 to the indicated hole in the Long U bracket 57 with an M10 x 48mm Bolt 12 and an M10 Nylon Locknut 21 Make sure that the Cable Trap is oriented to hold the Cable in the groove of the Pulley
11. PART LIST e ey ded hu nee eed E Var e edd eS dcr Cari 22 EXPLODED DRAWING RO DEA a repu AAA 23 ORDERING REPLACEMENT PARTS Back Cover WARRANTY dep e i Rn Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of 4573 the warning decal s If a decal is AWARNING missing or illegible call the tele lt phone number on the front cover 2 Misuse of this product of this manual and request a free E de result in serious replacement decal Apply the decal jury in the location shown Note The Read user s manual decal s may not be shown at actual and follow all warnings size and operating instruc tions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed AWARNING Keep hands and fingers clear of this area 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 system before using your weight sys tem 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 the age of 35 or persons with pre existing health problems It is the responsibility of th
12. Pulley Station Lat Bar Backrest Press Arm Leg Lever Low Pulley Station Foot Plate Left Side Weight Stack Note The terms right side and left side are determined relative to a person sitting on the seat they do not correspond to right and left on the drawings in the manual PART IDENTIFICATION 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 Note Some small parts may have been preattached If a part is not in the hardware kit check to see if it has been preattached M6 65mm Screw 43 M8 x 67mm Carriage Bolt 86 M10 x 67mm Bolt 11 M10 x 198mm Bolt 59 M10 x 67mm Carriage Bolt 14 M8 x 70mm Bolt 81 M10 x 75mm Bolt 22 DO co M10 x 80mm Bolt 16 M10 x 90mm Bolt 85 M10 x 95mm Bolt 71 M8 x 117mm Bolt 68 Ol M4 Washer 82 M6 Washer 10 M8 Washer 8 M10 Washer 9 M6 Nylon Locknut 2 O M8 Nylon Locknut 3 M10 Nylon Locknut 21 Cp M6 x 16mm Screw 18 EE M4 x 20mm Screw 56 M8 x 45mm Bolt 72 s M10
13. WeEeliverR PRO Model No WESY1955 1 Serial No Write the serial number in the USER S MAN UAL 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 parts are missing DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the product model number and serial number see the drawing above before contacting us CALL TOLL FREE 1 877 992 5999 Mon Fri 6 a m 6 p m MT Sat 8 a m 4 p m MT ON THE WEB www weiderservice com 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference ifit com TABLE OF CONTENTS WARNING DECAL PLACEMENT sese m e rn 2 IMPORTANT PREGAUTIONS a e epe dcn RR ca e dt e dU A c A ale n 3 BEFORE YOU BEGIN eem ne enrii Gre RR REP bere mead Dade gud den o Ge 4 PART IDENTIFICATION CHART e e mr 5 ASSEMBLY iii ico peu Ee or pce ce ACE ERU Ce OX VOX oe Once E Roe ice OR e ae 7 ADJUSTMENT tty nce AR 15 WEIGHT RESISTANCE CHART occ 17 TROUBLESHOOTING Techo ee ae ed o C ee a ee Tp 18 e BICIS 19 EXERCISE GUIDELINES ni sisisi d ipuia ce e a we ea cea de E dn e A BB 20
14. ake sure that the attachments are in the correct starting position for the exercise to be performed If there is any slack in the cables or chain as an exercise is performed the effectiveness of the exercise will be reduced CHANGING THE WEIGHT SETTING To change the weight setting of the weight stack insert the Weight Pin 26 under the desired Weight 25 Make sure to insert the Weight Pin until the bent end of the Weight Pin is touching the Weights and turn the bent end downward The weight setting of the weight stack can be changed from 18 5 pounds to 81 pounds in increments of 12 5 pounds Note Due to the cables and pulleys the actual amount of resistance at each exercise station may vary from the weight setting Use the WEIGHT RESISTANCE CHART on page 17 to find the actual amount of resistance at each weight station ATTACHING THE ACCESSORIES Attach the Lat Bar 54 to the Long Cable 23 with a Cable Clip 53 For some exercises the Chain 52 should be attached between the Lat Bar and the Cable with two Cable Clips Adjust the length of the Chain between the Lat Bar and the Cable so the Lat Bar is in the correct starting position for the exercise to be performed The accessories can be attached to the Short Cable not shown in the same way Note The seat frame must be removed from the front upright before the Short Cable not shown is used with an accessory See ATTACHING AND REMOVING THE SEAT on page 16
15. al you will find photographs showing the cor rect form for several exercises and a list of the muscles affected See the muscle chart on the next page to find the names of the muscles 20 The repetitions in each set should be performed smoothly and without pausing The exertion stroke of each repetition should last about half as long as the return stroke Proper breathing is important Exhale during the exertion stroke 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 follow Rest for three minutes after each set for a muscle building workout Rest for one minute after each set for a toning work out 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 Write the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Record your weight and key body
16. bottom of the Weights and are on the same side of the weight stack Press the Weight Tube Bumper 64 into the end of the Weight Tube 63 Insert the Weight Tube into the stack of Weights 25 Make sure that the pins on the Weight Tube are resting in the pin grooves in the upper Weight Lubricate the insides of the holes in the Top Weight 76 Slide the Top Weight onto the Weight Guides 62 Lubricate Pin Groove 4 Attach the Top Frame 55 to the Front Upright 42 with two M8 x70mm Bolts 81 a Support Plate 84 and two M8 Nylon Locknuts 3 Attach the upper ends of the Weight Guides 62 to the Top Frame 55 with an M10 x 155mm Bolt 60 two M10 Washers 9 and an M10 Nylon Locknut 21 Tighten the M8 Nylon Locknuts 3 used in steps 2 and 4 Arm Assembly 5 Press two 25mm Plastic Bushings 75 onto the welded spacers on the Press Frame 17 Orient the Press Frame so that the hole is in the indicat ed position Slide the Press Frame into place on the Base 4 as shown Note This will be a tight fit The Plastic Bushings should fit onto each end of the indicated tube in the Base Spacers Lubricate an M10 x 198mm Bolt 59 with grease Attach the Press Frame 17 to the Base 4 with the Bolt two M10 Washers 9 and an M10 Nylon Locknut 21 Do not overtighten the Nylon Locknut the Press Frame must pivot easily 6 Identify the Right and Left Press Arms
17. e owner to ensure that all users of the weight system are ade quately informed of all precautions Your weight system is intended for home use only Do not use your weight system in a commercial rental or institutional setting Use your weight system only on a level sur face Cover the floor beneath the weight system to protect the floor Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from your weight system at all times Your weight system should not be used by persons weighing more than 300 Ibs 136 kg Wear appropriate exercise clothes while exercising do not wear loose clothes that could become caught on your weight sys tem Always wear athletic shoes for foot protection while exercising 10 11 12 13 14 15 16 Keep hands and feet away from moving parts Never release the press arm butterfly arms leg lever lat bar or nylon strap while weights are raised The weights will fall with great force Make sure that the cables remain on the pul leys at all times If the cables bind while you are exercising stop immediately and make sure that the cables are on the pulleys Always stand on the foot plate while per forming an exercise that could cause the weight system to tip Never release the arms leg lever lat bar or handle strap while weights are raised the weights will fall with great force A
18. lways disconnect the lat bar from the weight system before performing an exer cise that does not require the lat bar If you feel pain or dizziness while exercising stop immediately and begin cooling down Use your weight system only as described in this manual BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER PRO 2250 weight system The weight system offers an impressive array of weight stations designed to devel op every major muscle group of the body Whether your goal is to tone your build dramatic muscle size and strength or improve your cardiovascular sys tem the weight system will help you to achieve the specific results you want For your benefit read this manual carefully before you use the weight system If you have questions after reading this manual please see the front cover of ASSEMBLED DIMENSIONS Height 6 ft 4 in 193 cm Width 3 ft 2 in 97 cm Length 4 ft 5 in 135 cm Butterfly Arm Right Side 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 num ber decal are shown on the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the weight sys tem at www weiderservice com registration Before reading further please familiarize yourself with the parts that are labeled in the drawing below High
19. nd re install it If the cables need to be replaced see ORDERING REPLACEMENT PARTS on the back cover of this manual 18 CABLE DIAGRAMS The cable diagrams show the proper routing of the Long Cable 23 and the Short Cable 58 Use the diagram to make sure that the two cables and the cable traps have been assembled correctly If the cables have not been correctly routed the weight system will not function properly and damage may occur The numbers show the correct route for each cable Make sure that the cable traps do not touch or bind the cables Long Cable 23 19 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 progressively increase the intensity of your exercise You can adjust the intensity level of an individual exer cise in two ways by changing the amount of resistance used 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 com
20. o complete is an individual matter Avoid overdoing it during the first few months of your exercise program Progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness while exercising stop immediately and cool down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important fac tors in any exercise program 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 workout to workout 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 way will leave you feel ing exhausted On the exercise guide accompanying this manu
21. plete 3 sets of 12 repetitions without difficulty increase the amount of resistance Toning You can tone 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 follows Plan strength training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical exer ciser or exercise cycle on Tuesday and Thursday 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 develop your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the appropriate length of time for each workout and the numbers of repetitions and sets t
22. ttributable 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 con nection with the use or performance of the product damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limita tion of incidental or consequential 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 merchantability or fitness for a particular purpose are limited in their 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 that vary from state to state ICON Health amp Fitness Inc 1500 S 1000 W Logan UT 84321 9813 Part 274074 R0908A Printed in USA O 2008 ICON IP Inc
23. vot freely Insert an Eyebolt 35 into the Leg Lever 29 from the direction shown Attach the Eyebolt with an M10 Nylon Locknut 21 and an M10 Washer 9 Insert a Pad Tube 28 into the Seat Frame 36 Next wet the Pad Tube with soapy water Then slide two Small Pads 30 onto the Pad Tube Assemble the other Pad Tube 28 to the Leg Lever 29 in the same way Rest the Seat Frame 36 on the indicated pin in the Front Upright 42 Attach the Seat Frame to the Front Upright with an M8 x 67mm Carriage Bolt 86 and the Seat Knob 40 Lubricate 14 25 Make sure that all parts have been properly tightened The use of the remaining parts will be explained in ADJUSTMENT beginning below Before using the weight system pull each cable a few times to make sure that the cables move smoothly over the pulleys If one of the cables does not move smoothly find and correct the problem IMPORTANT If the cables are not properly installed they may be damaged when heavy weight is used See the CABLE DIAGRAMS on page 19 of this manual for proper cable routing If there is any slack in the cables you will need to remove it by tightening the cables see TROUBLESHOOTING on page 18 ADJUSTMENT The instructions below describe how each part of the weight system can be adjusted See the exercise guide accompanying this manual to see how the weight system should be set up for each exercise IMPORTANT When attaching the lat bar or handle m
24. x 45mm Bolt 83 M10 x 48mm Bolt 12 1 M6 50mm Screw 24 M6 x 50mm Carriage Bolt 38 gt M8 x 57mm Bolt 80 M10 x 58mm Bolt 7 M8 65mm Carriage Bolt 1 gt 1 LII ASSEMBLY Make Assembly Easier Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by almost anyone Set aside plenty of time so that assembly will go smoothly Before beginning assembly carefully read the fol lowing information and instructions Assembly requires two persons Because of its size the weight bench should be assembled in the location where it will be used Make sure that there is enough clearance 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 Frame Assembly Before beginning assembly make sure that you have read and understand the informa tion in the box above Attach a Stabilizer Foot 51 to the Stabilizer 5 with two M4 x 20mm Screws 56 and two M4 Washers 82 Attach another Stabilizer Foot in the same way Insert two M10 x 67mm Carriage Bolts 14 up through the Stabilizer 5 Insert two M8 x 65mm Carriage Bolts 1 up through the Base 4 Note It may be helpful to place a piece of tape over the bolt heads to hold the Carriage
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