Page 1
Model No. EPBE0718.0
Serial No.
Write the serial number in the
space above for future reference.
Serial Number Decal (under seat)
QUESTIONS?
As a manufacturer, we are committed to providing complete customer satisfaction. If you have
questions, or if parts are missing,
DO NOT CONTACT THE STORE;
please contact Customer Care.
USERʼS MANUAL
IMPORTANT: You must note the
product model number and
serial number (see the drawing
above) before contacting us:
CALL TOLL-FREE:
1-866-362-4490
Mon.–Fri. 6 a.m.–6 p.m. MT
Sat. 8 a.m.–4 p.m. MT
ON THE WEB:
www.iconservice.com
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual for future reference.
Page 2
TABLE OF CONTENTS
ARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
W
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
SSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
A
ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
This drawing shows the location(s) of
the warning decal(s). If a decal is miss-
ing or illegible, call the telephone
number on the front cover of this
manual and request a free replacement decal. Apply the decal in the
location shown. Note: The decal(s)
may not be shown at actual size.
2
Page 3
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on the weight bench before using the weight bench.
ICON assumes no responsibility for personal injury or property damage sustained by or through
he use of the weight bench.
t
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.
2. Use the weight bench only as described in
this manual.
3. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
4. The weight bench is intended for home use
only. Do not use the weight bench in a commercial, rental, or institutional setting.
Keep the weight
5.
moisture and dust. Place the weight
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the weight
bench
to mount, dismount, and use it.
bench
indoors, away from
bench
6. Keep children under age 12 and pets away
from the weight bench at all times.
Inspect and properly tighten all parts regular-
7.
ly. Replace any worn parts immediately.
8. M
ake sure that the backrest post is fully
engaged in a slot in the frame before you use
the weight bench.
9.
Wear appropriate clothes while exercising.
Always wear athletic shoes for foot protection while exercising.
The weight bench is designed to support a
10.
maximum user weight of 300 lbs. (136 kg)
and a maximum total weight of 610 lbs. (277
kg).
11.
If you feel pain or dizziness while exercising,
stop immediately and cool down.
3
Page 4
BEFORE YOU BEGIN
hank you for selecting the versatile EPIC™ ST 280
T
weight bench. The weight bench is designed to be
used with your own weights to develop the major muscles of your upper body.
For your benefit, read this manual carefully before
using the weight bench. If you have questions after
reading this manual, please see the front cover of this
manual. To help us assist you, note the product model
number and serial number before contacting us. The
Backrest
Lumbar Pad
odel number and the location of the serial number
m
decal are shown on the front cover of this manual.
To avoid a registration fee for any service needed
nder warranty, you must register the weight bench
u
at www.iconservice.com/registration.
Before reading further, please review the drawing below
and familiarize yourself with the parts that are labeled.
ASSEMBLED DIMENSIONS:
Height: 1 ft. 8 in. (51 cm)
Width: 2 ft. 1 in. (64 cm)
Depth: 4 ft. 1 in. (124 cm)
Weight: 85 lbs. (39 kg)
Backrest Support
Seat
Seat Support
Transport Handle
4
Page 5
PART IDENTIFICATION CHART
M10 Locknut (29)
M10 Washer (24)
M10 x 95mm Bolt (27)
M6 Washer (25)
M10 x 20mm Screw (12)
M6 x 15mm Screw (22)
M10 x 115mm Bolt (26)
M10 x 190mm Bolt (23)
M6 x 55mm Screw (20)
ee the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is
S
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.
5
Page 6
ASSEMBLY
Make Assembly Easier
Everything in this manual is designed to ensure
that the weight bench can be assembled suc-
essfully by almost anyone. By setting aside
c
plenty of time, assembly will go smoothly.
Before beginning assembly, carefully read the
following information and instructions:
• To hire an authorized service technician to
assemble the weight bench, call 1-800-445-2480.
Place all parts in a cleared area and remove the
•
packing materials. Do not dispose of the packing
materials until assembly is completed.
As you assemble the weight bench, make sure all
•
parts are oriented as shown in the drawings.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
• Assembly requires the following tools:
the included hex key(s)
• Assembly requires two persons.
• Make sure that there is enough clearance to walk
around the weight bench as you assemble it.
• For help identifying small parts, use the PART
IDENTIFICATION CHART on pages 5.
1.
Before beginning assembly, make sure
that you have read and understand the
information in the box above.
Attach the Rear Stabilizer (2) to the Frame (1)
with four M10 x 20mm Screws (12) and four
M10 Washers (24).
two adjustable wrenches
one rubber mallet
one Phillips screwdriver
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.
1
1
2
24
24
12
12
2. Attach the Front Stabilizer (3) to the Frame (1)
with four M10 x 20mm Screws (12) and four
M10 Washers (24).
2
1
24
12
3
24
12
6
Page 7
3. Attach the Transport Handle (13) to the Frame
(1) with an M10 x 20mm Screw (12) and an
M10 Washer (24).
3
3
1
4. Apply a portion of the included grease to an
M10 x 190mm Bolt (23). Attach the Backrest
Support (9) to the Backrest Frames (10) with
the Bolt and an M10 Locknut (29). Do not
tighten the Locknut yet.
Attach the Backrest (6) to the Backrest Frames
(10) with four M6 x 55mm Screws (20) and four
M6 Washers (25). Do not tighten the Screws
yet.
Then, attach the Lumbar Pad (5) to the
Backrest Frames (10) with two M6 x 55mm
Screws (20) and two M6 Washers (25). Do not
tighten the Screws yet.
29
10
24
12
25
20
Grease
23
25
25
20
25
1
4
6
5
20
9
7
Page 8
5. Apply grease to an M10 x 190mm Bolt (23).
Attach the Backrest Frames (10) to the Frame
(1) with the Bolt and an M10 Locknut (29). Set
he end of the Backrest Support (9) in one of
t
the slots in the Frame Bracket (15). Do not
vertighten the Locknut; the Backrest
o
Frames must pivot easily.
5
See step 4. Tighten the M10 Locknut (29)
and the six M6 x 55mm Screws (20). Do not
overtighten the Locknut; the Backrest support (9) must pivot easily.
6. Apply grease to an M10 x 95mm Bolt (27).
Attach the Seat Support (8) to the Seat Frame
(7) with the Bolt and an M10 Locknut (29). Do
not overtighten the Locknut; the Seat
Support must pivot easily.
Then, attach the Seat (4) to the Seat Frame (7)
with four M6 x 15mm Screws (22).
9
10
29
Grease
23
15
1
Slot
6
4
29
7
22
8
Grease
27
22
7. Apply grease to an M10 x 115mm Bolt (26).
Attach the Seat Frame (7) to the Frame (1) with
the Bolt and an M10 Locknut (29). Set the end
of the Seat Support (8) in one of the slots in the
Frame Bracket (15). Do not overtighten the
Locknut; the Seat Frame must pivot easily.
8. Make sure that all parts have been properly
tightened before you use the weight bench.
7
7
8
29
26
15
1
Slot
8
Page 9
ADJUSTMENT
his section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 11 for impor-
T
tant information about how to get the most benefit from your exercise program. Also, refer to the accompanying
exercise guide to see the correct form for several exercises.
Make sure all parts are properly tightened 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
To adjust the position of the Backrest (6), lift the
indicated handle on the Backrest Support (9). Raise
or lower the Backrest, and set the Backrest Support
in one of the slots in the Frame Bracket (15). Make
sure that the Backrest Support is fully inserted
into one of the slots.
Handle
9
6
ADJUSTING THE SEAT
To adjust the position of the Seat (4), lift upward on
the Seat Support (8). Raise or lower the Seat, and
set the Seat Support in one of the slots in the
Frame Bracket (15). Make sure that the Seat
Support is fully inserted into one of the slots.
15
Slot
4
8
Slot
15
9
Page 10
MOVING THE WEIGHT BENCH
To move the weight bench, lift upward on the
ransport Handle (13). Then, slide the weight bench
T
to the desired position and gently lower the weight
ench.
b
13
10
Page 11
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 muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise 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 complete 3 sets of 12 repetitions
without difficulty, increase the amount of resistance.
Toning
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate
amount of resistance 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 by using high amounts of
resistance.
The combination of strength training and aerobic exer-
ise will reshape and strengthen your body, plus devel-
c
op your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the appropriate length of time for each
workout, and the numbers of repetitions and sets to
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
bodyʼs 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 factors 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 delivering more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. 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.
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 balanced 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 exerciser 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.
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 feeling exhausted. On the exercise guide accompanying
this manual you will find photographs showing the correct 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.
11
Page 12
O
P
Q
R
S
T
U
V
X
W
N
M
J
G
F
H
I
K
E
C
D
B
A
L
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
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
eturn stroke. Proper breathing is important. Exhale
r
during the exertion stroke of each repetition and
nhale during the return stroke. Never hold your
i
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.
nclude stretches for both your arms and legs. Move
I
slowly as you stretch and do not bounce. Ease into
ach stretch gradually and go only as far as you can
e
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 completed. Record your weight and key body 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.
12
Page 13
EXERCISE LOG
Make copies of this page, and use the copies to schedule and record your strength and aerobic workouts.
Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life.
Strength
Date:
Aerobic
Date:
Strength
Date:
xercise
E
.
1
2.
3.
4.
5.
bs.SetsReps
L
Exercise
6.
7.
8.
9.
10.
bs.SetsReps
L
Exercise Time Distance Speed
Exercise Lbs. Sets Reps
1.
2.
Exercise
6.
7.
Lbs. Sets Reps
Aerobic
Date:
Strength
Date:
3.
4.
5.
8.
9.
10.
Exercise Time Distance Speed
Exercise Lbs. Sets Reps
1.
2.
3.
4.
5.
Exercise
6.
7.
8.
9.
10.
Lbs. Sets Reps
Aerobic
Date:
Exercise Time Distance Speed
13
Page 14
PART LIST—Model No. EPBE0718.0 R1008A
Key No. Qty. Description Key No. Qty. Description
11Frame
21Rear Stabilizer
31Front Stabilizer
41Seat
51Lumbar Pad
61Backrest
71Seat Frame
81Seat Support
91Backrest Support
10 2 Backrest Frame
11 4 M10 x 20mm Flat Head Screw
12 9 M10 x 20mm Screw
13 1 Transport Handle
14 2 Grip
15 1 Frame Bracket
16 2 Handle Cap
17 1 Seat Cap
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.
18 14 Bushing
19 4 Foot
20 6 M6 x 55mm Screw
21 2 M6 x 20mm Screw
22 8 M6 x 15mm Screw
23 2 M10 x 190mm Bolt
24 9 M10 Washer
25 6 M6 Washer
26 1 M10 x 115mm Bolt
27 1 M10 x 95mm Bolt
28 2 25mm Square Inner Cap
29 4 M10 Locknut
*–Userʼs Manual
*–Exercise Guide
*–Grease Packet
*–Hex Key
14
Page 15
EXPLODED DRAWING A—Model No. EPBE0718.0 R1008A
4
5
6
7
8
10
17
18
18
18
18
18
20
20
20
9
14
16
18
18
21
18
18
18
18
22
22
27
29
23
28
25
25
15
29
23
11
11
11
29
11
1
2
3
13
14
16
19
19
19
19
21
22
22
12
12
12
22
22
24
24
26
24
25
12
24
29
15
Page 16
ORDERING REPLACEMENT PARTS
o order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to pro-
T
vide the following information when contacting us:
• the model number and serial number of the product (see the front cover of the manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the part(s) (see the PART LIST and the EXPLODED DRAWING near the
end of this manual)
LIMITED WARRANTY
ICON Health & 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 one (1) year from
the date of purchase.
This warranty extends only to the original purchaser. ICONʼs obligation under this warranty is limited to
repairing or replacing, at ICONʼs 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 customerʼs 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 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 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; 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 limitation 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 & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813
Part No. 265953 R1008A Printed in China © 2008 ICON IP, Inc.
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