USERÕS MANUAL
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. If you have
questions, or find that there are
missing or damaged parts, we
will guarantee you complete satisfaction through direct assistance from our factory.
TO AVOID UNNECESSARY
DELAYS, PLEASE CALL DIRECT
TO OUR TOLL-FREE CUSTOMER
HOT LINE. The trained technicians on our customer hot line
will provide immediate assistance, free of charge to you.
CUSTOMER HOT LINE:
1-800-999-3756
Mon.ÐFri., 6 a.m.Ð6 p.m. MST
VISIT OUR WEBSITE AT:
www.weiderfitness.com
Model No. WEBE14871
Serial No.
Write the serial number in the space
above for reference.
Serial Number Decal
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
PATENT PENDING
¨
2
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
USING THE WEIGHT BENCH . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
MUSCLE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Table of Contents
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, for a period of ninety (90) days from the date of purchase. This
warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replacing
or 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 centers 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 purposes, or products used as store display
models. No other warranty beyond that specifically set forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special or consequential damages arising out of or in connection
with the use or performance of the product or damages with respect to any economic loss, loss of property,
loss of revenues or profits, loss of enjoyment or use, costs of removal, installation or other consequential 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 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 & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
WEIDER is a registered trademark of ICON Health & Fitness, Inc.
3
WARNING: To reduce the risk of serious injury, read the following important precautions before
using the weight bench.
1. Read all instructions in this manual before
using the weight bench.
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. Use the weight bench only on a level surface.
Cover the floor beneath the weight bench for
protection.
5. Inspect and tighten all parts each time you
use the weight bench. Replace any worn
parts immediately.
6. Keep children under the age of 12 and pets
away from the weight bench at all times.
7. Always make sure there is an equal amount
of weight on each side of your barbell (not
included) when you are using it.
8. Do not use a barbell longer than five feet
with the weight bench.
9. When you are using the leg lever, place a
barbell with the same amount of weight on
the weight rests to balance the bench.
10. Always wear athletic shoes for foot protec-
tion while exercising.
11. Keep hands and feet away from moving parts.
12. The weight bench is designed to support a
maximum of 360 pounds, including the user,
a weight bar, and weights. Do not place more
than 110 pounds, including a weight bar and
weights, on the weight rests; do not place
more than 30 pounds on each fly arm; do not
place more than 50 pounds on the leg lever
for normal use; the leg lever can support 100
pounds when stationary (see #13).
13. When using the dip handles, you must
always place 100 pounds on the leg lever to
balance the weight bench.
14. When using the backrest in an inclined position, make sure that the support rod is fully
seated in the adjustment brackets on the
uprights.
15. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cooling down.
16. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental or institutional setting.
17. WARNING DECAL PLACEMENT: The decal
shown below has been placed on the weight
bench. If the decal is missing, or if it is not
legible, please call our Customer Service
Department toll-free at 1-800-999-3756,
Monday through Friday, 6 a.m. until 6 p.m.
Mountain Time, to order a replacement decal.
Apply the replacement decal to the location
shown.
WARNING: Before beginning this or any exercise program, consult your physician. This is especially
important for persons over the age of 35 or persons with pre-existing health problems. Read all
instructions before using. ICON assumes no responsibility for personal injury or property damage
sustained by or through the use of this product.
Decal Shown at 75%
of actual size
Important Precautions
4
Backrest
Lat Tower
Pulley
Lat Bar
Support Tube
Weight Rests
Dip Handles
Barbell Hooks
Left Fly Arm
Seat
Weight Tube
Right Fly Arm
Leg Lever
Weight Tube
Cable
Thank you for selecting the versatile WEIDER¨148
Weight Bench. The WEIDER¨148 Weight Bench is
designed to let you develop every major muscle group
of the body. Whether your goal is a shapely figure,
dramatic muscle size and strength, or a healthier cardiovascular system, the WEIDER¨148 Weight Bench
will help you to achieve the specific results you want.
For your benefit, read this manual carefully before
using the WEIDER¨148 Weight Bench. If you have
additional questions, please call our Customer Service
Department toll-free at 1-800-999-3756, Monday
through Friday, 6 a.m. until 6 p.m. Mountain Time
(excluding holidays). To help us assist you, please
note the product model number and serial number
before calling. The model number is WEBE14871. The
serial number can be found on a decal attached to the
WEIDER¨148 Weight Bench (see the front cover of
this manual).
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
Note: The terms ÒRightÓ and ÒLeftÓ are used in
reference to a person sitting on the seat, facing
the lat tower. They do not necessarily reflect what
is right or left on a drawing in the manual.
Before You Begin
5
M10 x 130mm Bolt (9)Ð1
M8 x 50mm Bolt (13)Ð2
M8 Washer (20)Ð25
M8 Nylon Locknut (39)Ð8
M8 x 60mm Bolt (43)Ð2
11mm x 7mm Spacer (23)Ð2
11mm x 10.5mm Spacer (44)Ð2
M8 x 50mm Carriage Bolt (45)Ð2
M10 x 75mm Bolt (46)Ð5
M10 x 60mm Bolt (47)Ð4
M10 x 70mm Bolt (48)Ð4
M10 x 50mm Bolt (49)Ð3
M8 x 40mm Screw (50)Ð8
M8 x 16mm Screw (51)Ð3
M10 Washer (53)Ð32
M10 Nylon Locknut (54)Ð15
M8 x 30mm Screw (60)Ð2
This chart is provided to help you identify the small
parts used in 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. 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.
Part Identification Chart - Model No. WEBE14871
R0699A
6
Before beginning assembly, carefully read the
following information and instructions:
¥ Place all parts in a cleared area and remove the
packing materials; do not dispose of the packing
materials until assembly is completed.
¥ Tighten all parts as you assemble them, unless
instructed to do otherwise.
¥ For help identifying the small parts used in
assembly, use the PART IDENTIFICATION
CHART on the previous page.
¥ As you assemble the weight bench, be sure that
all parts are oriented as shown in the drawings.
THE FOLLOWING TOOLS (NOT INCLUDED) ARE
REQUIRED FOR ASSEMBLY:
¥ Two (2) adjustable wrenches
¥ One (1) rubber mallet
¥ One (1) standard screwdriver
¥ 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.
2
45
57
29
57
47
53
53
27
54
53
14
53
48
53
16
53
48
56
56
Cutout
1
53
54
53
54
53
53
3
14
14
Welded
Tube
Extends
Welded
Tube
Extends
1
1. Before assembling this product, be sure that
you have read and understand the information
in the box above.
Press three 38mm Square Inner Caps (57) into the
open tubes on the Front Base (29).
Attach the Rear Base (27) to the Front Base (29)
with two M10 x 60mm Bolts (47), four M10 Washers
(53), a Support Plate (14) and two M10 Nylon
Locknuts (54).
Insert both M8 x 50mm Carriage Bolts (45) up
through the indicated holes in the Front Base (29).
2. Attach the Crossbar (3) to the Right Upright (1) with
two M10 x 70mm Bolts (48), four M10 Washers
(53), a Support Plate (14) and two M10 Nylon
Locknuts (54). The Upright must be oriented as
shown. Note that the welded tube extends
beyond the edge of the Upright on one side.
Attach the Crossbar (3) to the Left Upright (16) in
the same manner.
Press a 50mm Square Inner Cap (56) into the lower
end of each Upright (1, 16). Note: Make sure the
ÒUÓ-shaped cutout is lined up with the lower
hole in the Upright.
Note: The terms ÒRightÓ and ÒLeftÓ are used in
reference to a person sitting on the seat, facing
the lat tower (see page 4). They do not correspond to right and left on the drawings in the
manual.
Assembly
7
3. Attach an ÒLÓ Bracket (42) and the Right Upright (1)
to the right side of the Rear Base (27) with two M10
x 75mm Bolts (46), three M10 Washers (53) and
one M10 Nylon Locknut (54). Make sure the
Uprights are oriented as shown, so the welded
tube extends beyond the edge of the Upright on
the indicated side. Note: The lower hole in the
Rear Base is threaded, so this Bolt does not
require a Nylon Locknut.
Attach the Left Upright (16) and the remaining ÒLÓ
Bracket (42) to the left side of the Rear Base (27) in
the same manner.
4. Attach the Front Leg (8) to the Frame (2) with three
M8 x 16mm Screws (51) and three M8 Washers
(20). Note: Make sure you tighten the Screws
very hard.
5. Attach the Frame (2) to the Crossbar (3) with two
M10 x 60mm Bolts (47), four M10 Washers (53), a
Support Plate (14) and two M10 Nylon Locknuts
(54).
Attach the Front Leg (8) to the Front Base (29) with
two M8 x 50mm Carriage Bolts (45), two M8
Washers (20) and two M8 Nylon Locknuts (39).
6. Attach a Dip Handle (24) to one of the Weight
Rests (19) with an M8 x 60mm Bolt (43), an 11mm
x 10.5mm Spacer (44), two M8 Washers (20) and
an M8 Nylon Locknut (39). Slide a Handgrip (12)
onto the Dip Handle. Press a 25.4mm Round Inner
Cap (59) into the end of the Dip Handle.
Attach the other Dip Handle (24) to the other
Weight Rest (19) in the same manner.
Attach the Right Barbell Hook (28) to the Weight
Rest (19) with an M8 Washer (20) and an M8 Nylon
Locknut (39). The Barbell Hook must be oriented
as shown.
Attach the Left Barbell Hook (30) to the other
Weight Rest (19) in the same manner.
6
3
4
5
46
53
53
1
53
54
27
54
53
42
53
53
46
16
42
51
8
51
8
20
20
2
2
39
20
45
20
29
47
53
54
3
14
47
53
19
30
28
44
24
20
39
43
20
59
19
12
39
20
Welded
Tube
Extends
Welded
Tube
Extends
8
7. Press a 50mm Square Bushing (55) onto the top
end of each Upright (1, 16).
Slide the Weight Rest (19) with The Right Barbell
Hook (28) down into the Right Upright (1). Align one
of the adjustment holes in the Weight Rest with the
adjustment hole in the Upright. Tighten the Large
Threaded Knob (32) into the adjustment hole in the
Upright.
Attach the Weight Rest (19) with the Left Barbell
Hook (30) to the Left Upright (16) in the same manner.
8. Attach a Fly Arm Pad Tube (22) to the Right Fly
Arm (25) with an M8 x 50mm Bolt (13), an 11mm x
7mm Spacer (23), two M8 Washers (20) and an M8
Nylon Locknut (39).
Press a 38mm Square Inner Cap (57) into each
open end of the Right Fly Arm A (25). Press a
25.4mm Round Inner Cap (59) into the end of the
weight tube on the Fly Arm. Press a 25.4mm Round
Inner Cap into each end of the Fly Arm Pad Tube
(22). Slide a Foam Pad (40) onto the Fly Arm Pad
Tube.
Assemble the Left Fly Arm (26, not shown) in the
same manner.
9. Press a 19mm Round Inner Cap (58) into each end
of a Fly Arm Stop (15). Attach the Fly Arm Stop (15)
to the Right Upright (1) with an M8 x 30mm Screw
(60) and an M8 Washer (20).
Attach the other Fly Arm Stop (not shown) to the
Left Upright (not shown) in the same manner.
Press two Nylon Bushings (38) into the Right
Upright (1). Lubricate the axle on the Right Fly Arm
(25). Slide the axle into the Nylon Bushings in the
Upright. Slide a Spring Clip (37) into the end of the
axle. Make sure the Spring Clip locks into place
in the drilled hole near the end of the axle.
Attach the Left Fly Arm (26, not shown) to the Left
Upright (16, not shown) in the same manner.
10. Tap a 38mm Square Inner Cap (57) into each end
of the Leg Lever (4).
Tap a 25.4mm Round Inner Cap (59) into each end
of the weight tube.
10
7
8
9
13
20
57
22
40
59
59
20
39
57
25
23
59
60
38
Lubricate
Axle
37
25
58
20
15
58
38
1
57
59
Weight
Tube
57
59
4
28
19
Adjustment
Holes
Adjustment
Hole
19
32
32
30
1
55
16
55
9
11. Lubricate the M10 x 75mm Bolt (46). Attach the Leg
Lever (4) to the Front Leg (8) with the Bolt, two M10
Washers (53) and the M10 Nylon Locknut (54).
12. Press two 25.4mm Round Inner Caps (59) into
each Short Pad Tube (10). Press a 25.4mm Round
Inner Cap into each end of the Long Pad Tube (41).
Insert the Short Pad Tubes into the holes in the Leg
Lever (4). Slide two Foam Pads (40) onto each Pad
Tube.
Insert the Long Pad Tube (41) into the holes in the
Front Leg (8). Slide a Foam Pad (40) onto each
end of the Long Pad Tube.
13. Press a 1Ó Square Inner Cap (52) into the indicated
end of each Backrest Tube (5).
Attach each Backrest Tube (5) to the Backrest (6)
with two M8 x 40mm Screws (50) and two M8
Washers (20). The Backrest Tubes must be ori-
ented as shown (note the position of the indicated holes).
14. Press a 1Ó Square Inner Cap (52) into each end of
the Support Tube (7). Note: Make sure the ÒUÓ-
shaped cutout is lined up with the welded pin
inside the Support Tube.
Set the Support Tube into the highest set of adjustment brackets on the Uprights (1, 16).
Lubricate the M10 x 130mm Bolt (9). Attach the
Backrest Tubes (5) to the Frame (2) with the M10 x
130mm Bolt, two M10 Washers (53) and an M10
Nylon Locknut (54). Do not overtighten the Nylon
Locknut.
Rest the Backrest (6) on the Support Tube (7).
14
11
4
54
53
53
46
8
12
40
40 40
40
59
59
10
41
4
8
13
59
5
20
50
50
20
52
6
7
52
52
6
5
LubricateÑ9
Holes
Cutout
54
16
1
53
53
10
15. Attach the Seat (11) to the brackets on the Frame
(2) with four M8 x 40mm Screws (50) and four M8
Washers (20).
16. Slide the Upper Lat Tower (17) into the end of the
Lower Lat Tower (18) and secure it with two M10 x
50mm Bolts (49), four M10 Washers (53) and two
M10 Nylon Locknuts (54).
Wrap the Cable (35) around the Pulley (33). Place
the Pulley and the Cable in the Pulley Covers (34).
Be sure that the Cable is in the grooves of the
Pulley and Pulley Covers.
Attach the Pulley (33) and Pulley Covers (34) to the
Upper Lat Tower (17) with an M10 x 50mm Bolt
(49), two M10 Washers (53) and an M10 Nylon
Locknut (54).
17. Wet the ends of the Lat Bar (21) with soapy water.
Slide a Handgrip (12) onto each end of the Lat Bar.
18. Make sure all parts are properly tightened
before you use the weight bench. The use of all
remaining parts will be explained in Using the
Weight Bench starting on the next page.
17
15
16
11
2
20
50
34
53
49
54
53
35
33
34
50
17
18
53
49
53
54
12
12
21
20
11
ADJUSTING THE BACKREST
The Backrest (6) can be used in a level position, a
declined position or two inclined positions. To use the
Backrest in a declined position, remove the Support
Tube (7) and lower the Backrest Tubes (5) onto the
Crossbar (3).
To use the Backrest (6) in an level position, first lift the
Backrest. Insert the Support Tube (7) into the lowest set
of adjustment brackets on the Uprights (1, 16). Lower
the Backrest Tubes (5) onto the Support Tube.
To use the Backrest (6) in an inclined position, lift the
Backrest. Insert the Support Tube (7) into one of the
two upper sets of adjustment brackets on the Uprights
(1, 16). Lower the Backrest Tubes (5) onto the Support
Tube.
ADJUSTING THE WEIGHT RESTS/DIP HANDLES
To adjust the Weight Rests (19)/Dip Handles (24),
remove the Large Threaded Knobs (32) from the
Uprights (1, 16). Move the Weight Rests/Dip Handles to
the desired height. Replace the Large Threaded Knobs.
Both Weight Rests/Dip Handles must be set to the
same height.
Note: When using the Dip Handles (24), you must
always place 100 pounds on the leg lever to balance the weight bench (see IMPORTANT PRECAUTIONS #12, #13 on page 3 and ATTACHING
WEIGHTS TO THE WEIGHT BENCH on page 12).
USING BARBELL HOOKS
To change weights while your barbell (not included) is
on the Weight Rests (19), secure your barbell with the
Barbell Lock Pins (28, 30) by rotating them up over the
barbell. This will reduce the possibility of the barbell tipping while you change weights.
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 14 for important exercise information
and refer to the accompanying exercise poster to see the correct form for each exercise. Refer also to the exercise 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.
19
19
1
19
19
30
28
32
16
32
7
1
16
3
6
5
Using the Weight Bench
12
ATTACHING WEIGHTS TO THE WEIGHT BENCH
To use the Leg Lever (4), slide the desired weights (not
included) onto the weight tube. WARNING: Do not
place more than 50 pounds on the Leg Lever for
normal use; when using the dip handles, place 100
pounds on the leg lever to balance the bench.
To use the Fly Arms (25, 26), slide the desired weights
(not included) onto the weight tubes. WARNING: Do
not place more than 30 pounds on each Fly Arm.
REMOVING AND ATTACHING THE FLY ARMS
To remove the Fly Arms (25, 26), press the Spring Clips
(37) until the Arms can be slid out from the Uprights (1,
16).
To re-attach the Fly Arms (25, 26), press the Spring
Clips (37) until the Arms can be slid back into the
Uprights (1, 16). Be sure that the Spring Clips lock into
place once the Arms have be re-inserted. Note: The
Spring Clip should remain in the axle; it is shown
removed for easier part identification.
USING THE LAT TOWER
To attach the Lat Tower (17, 18) to the weight bench,
insert the lower end of the Lat Tower into the Front Leg
(8). The Lat Tower must be turned as shown. Secure
the Lat Tower with the Small Threaded Knob (31).
To use the Lat Tower, make sure the Cable (35) is
attached to the bracket on the Leg Lever (4) with a
Cable Clip (36). Place the desired amount of weight on
the Leg Lever (see ATTACHING WEIGHTS TO THE
WEIGHT BENCH above).
To remove the Lat Tower (17, 18) from the weight
bench, remove the Small Threaded Knob (31) from the
Front Leg (8). Remove the Lat Tower from the Front
Leg. Store the Lat Tower in a safe place.
4
26
35
17
31
18
8
36
4
37
16
weight tube
weight tube
26
13
ATTACHING THE LAT BAR
Attach the Lat Bar (21) to the Cable (35) with a Cable
Clip (36). WARNING: Always remove the Lat Bar
from the weight bench when performing an exercise
that does no use the lat bar.
21
36
35
THE FOUR BASIC TYPES OF WORKOUTS
¥ Muscle Building
In order to increase the size and strength of your
muscles, you must push your muscles to a high percentage of their capacity. You must also progressively
increase the intensity of your exercise so that your
muscles will continually adapt and grow. Each individual 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 ÒrepetitionÓ is one complete cycle of an exercise, such as
one sit-up. A ÒsetÓ 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 repetitions 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 by using high
amounts of weight.
¥ Weight Loss
To lose weight, use a low amount of weight and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
¥ Cross Training
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 aerobic 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.
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
Begin each workout with 5 to 10 minutes of light
stretching and exercise to warm up. Warming up prepares 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 exercises. 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 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
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 several exercises. A description of each exercise is also provided, along with a list of the muscles
affected. Refer to the muscle chart on page 15 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
14
Exercise Guidelines
15
for 3 minutes 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
set 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 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 stretchÑdo 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.
STAYING MOTIVATED
For motivation, keep a record of each workout. The
charts on pages 16 and 17 of this manual can be
photocopied and used to schedule and record your
workouts. List the date, exercises performed, weight,
and numbers of sets and repetitions completed.
Record your weight and key body measurements at
the end of every month.
Remember, the key to achieving the greatest results
is to make exercise a regular and enjoyable part of
your everyday life.
Muscle Chart
Pectoralis
Major
Biceps
Obliques
Brachioradials
Brachioradials
Hip Flexors
Abductor
Quadriceps
Soleus
Rectus
Abdominus
Adductor
Trapezius
Trapezius
Rhomboideus
Deltoid
Deltoid
Triceps
Latissimus Dorsi
Spinae Erectors
Gluteus
Medius
Gluteus
Maximus
Hamstring
Abductors
Gastrocnemius
16
MONDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
AEROBIC EXERCISE
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
FRIDAY
Date:
/ /
Make photocopies of this page for scheduling and recording your workouts.
17
MONDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
AEROBIC EXERCISE
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
FRIDAY
Date:
/ /
Make photocopies of this page for scheduling and recording your workouts.
18
Key No. Qty. Description
1 1 Right Upright
2 1 Frame
3 1 Crossbar
4 1 Leg Lever
5 2 Backrest Tube
6 1 Backrest
7 1 Support Tube
8 1 Front Leg
9 1 M10 x 130mm Bolt
10 2 Short Pad Tube
11 1 Seat
12 4 Handgrip
13 2 M8 x 50mm Bolt
14 4 Support Plate
15 2 Fly Arm Stop
16 1 Left Upright
17 1 Upper Lat Tower
18 1 Lower Lat Tower
19 2 Weight Rest
20 25 M8 Washer
21 1 Lat Bar
22 2 Fly Arm Pad Tube
23 2 11mm x 7mm Spacer
24 2 Dip Handle
25 1 Right Fly Arm
26 1 Left Fly Arm
27 1 Rear Base
28 1 Right Barbell Hook
29 1 Front Base
30 1 Left Barbell Hook
31 1 Small Threaded Knob
Key No. Qty. Description
32 2 Large Threaded Knob
33 1 Pulley
34 2 Pulley Cover
35 1 Cable
36 2 Cable Clip
37 2 Spring Clip
38 4 Nylon Bushing
39 8 M8 Nylon Locknut
40 8 Foam Pad
41 1 Long Pad Tube
42 2 ÒLÓ Bracket
43 2 M8 x 60mm Bolt
44 2 11mm x 10.5mm Spacer
45 2 M8 x 50mm Carriage Bolt
46 5 M10 x 75mm Bolt
47 4 M10 x 60mm Bolt
48 4 M10 x 70mm Bolt
49 3 M10 x 50mm Bolt
50 8 M8 x 40mm Screw
51 3 M8 x 16mm Screw
52 4 1Ó Square Inner Cap
53 32 M10 Washer
54 15 M10 Nylon Locknut
55 2 50mm Square Bushing
56 2 50mm Square Inner Cap
57 9 38mm Square Inner Cap
58 4 19mm Round Inner Cap
59 16 25.4mm Round Inner Cap
60 2 M8 x 30mm Screw
# 1 UserÕs Manual
# 1 Exercise Poster
Ò#Ó Indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover for
information on ordering replacement parts.
Part List - Model No. WEBE14871
R0699A
6
5
17
11
2
18
4
10
10
40
40
40
40
29
8
26
27
14
15
42
16
7
19
28
24
12
31
32
33
34
34
35
21
12
36
36
35
38
38
37
12
40
22
38
41
40
59
59
59
59
54
53
53
46
57
57
59
59
59
59
39
20
57
39
20
45
57
57
40
53
53
47
59
57
59
39
20
57
23
20
13
56
53
54
58
53
12
19
43
59
55
30
39
52
52
55
32
44
39
20
59
20
20
39
43
50
20
20
50
1
38
37
15
58
53
54
20
20
20
51
51
51
20
20
50
49
53
53
54
47
53
53
54
53
9
53
54
53
49
53
54
5
52
46
59
14
48
53
20
60
3
14
53
54
53
53
54
54
54
58
46
59
25
40
59
13
57
47
53
42
19
Exploded Drawing - Model No. WEBE14871
R0699A
Part No. 155886 J01168-C R0699A Printed in China © 1999 ICON Health & Fitness, Inc.
To order replacement parts, simply call our Customer Service Department toll-free at 1-800-999-3756, Monday
through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be prepared to give the following information when calling:
1. The MODEL NUMBER of the product (WEBE14871).
2. The NAME of the product (WEIDER¨148 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 18 of this manual).
Ordering Replacement Parts
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