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Model No. WECCBE2496.0
www.proform.com
Visit our website at
www.weiderfitness.com
Visit our website at
www.nordictrack.com
Visit our website at
www.healthrider.com
Visit our website at
erial No.
S
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
damaged or missing, PLEASE
CONTACT OUR CUSTOMER
SERVICE DEPARTMENT
DIRECTLY.
USER’S MANUAL
CALL TOLL-FREE:
1-888-936-4266
Mon.–Fri., 8:00 until 17:00 EST
(excluding holidays)
OR E-MAIL US:
customerservice@iconcanada.ca
CAUTION
Read all precautions and instruc
tions in this manual before using
this equipment. Save this manual
for future reference.
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TABLE OF CONTENTS
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WEIDER is a registered trademark of ICON IP, Inc.
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IMPORTANT PRECAUTIONS
WARNING: T
before using the weight bench and the weight stand.
1. Read all instructions in this manual and all
warnings on the weight bench before using
the weight bench. Use the weight bench and
the weight stand only as described in this
manual.
2. It is the responsibility of the owner to ensure
that all users of the weight bench and the
weight stand are adequately informed of all
precautions.
3. The weight bench and the weight stand are
intended for home use only. Do not use the
weight bench or the weight stand in any
commercial, rental, or institutional setting.
4. Keep the weight bench and the weight stand
indoors, away from moisture and dust. Place
the weight bench and the weight stand on a
level surface, with a mat beneath it to protect
the floor or carpet.
o reduce the risk of serious injury, read the following important precautions
10. The weight bench is designed to support a
maximum user weight of 300 pounds and a
maximum total weight of 510 pounds. Do not
use the weight bench with more than 210
pounds of weight.
11. Place only the included dumbbells on the
weight stand.
12. If you feel pain or dizziness while exercising,
stop immediately and begin cooling down.
13. The decals shown below have been placed
on the weight bench. If a decal is missing or
illegible, call the toll-free telephone number
on the front cover of this manual and order a
free replacement decal. Apply the decal in
the location shown.
5. Make sure that there is enough clearance
around the weight bench to mount, dismount, and use the weight bench.
6. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
7. Keep hands and feet away from moving parts.
Do not place your fingers between the dumbbells and the weight stand.
8. Keep children under 12 and pets away from
the weight bench and the weight stand at all
times.
9. Always wear athletic shoes for foot protection while exercising.
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.
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BEFORE YOU BEGIN
Thank you for selecting the versatile WEIDER®CLUB
SIDEKICK™ weight bench. The weight bench offers a
selection of exercise stations designed to develop the
major muscles of the upper body. Whether your goal is
to tone your body, build dramatic muscle size and
trength, or improve your cardiovascular system, the
s
weight bench will help you to achieve the specific
results you want.
For your benefit, read this manual carefully before
using the weight bench. If you have questions after
ASSEMBLED DIMENSIONS:
Height: 48 in. / 122 cm
Width: 44 in. / 112 cm
Depth: 52 in. / 132 cm
Adjustable-Weight
Dumbbells
Tray Support
reading this manual, please see the front cover of this
manual. To help us assist you, please note the product
model number and serial number before calling. The
model number is WECCBE2496.0. The serial number
can be found on a decal attached to the 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.
Backrest
Upright
Seat
Base Knob
Large Plate
Bench Frame
Bench Stabilizer
Tray
Post Knob
Backrest Bracket
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M10 Nylon
Locknut (34)
M8 Washer (41)
M8 Nylon
Locknut (43)
M8 x 90mm Bolt (38)
M6 Washer (44)
M10 x 180mm Bolt (32)
M6 x 15mm
Screw (48)
M8 x 15mm
Screw (36)
M4 x 15mm
Screw (46)
M10 x 65mm Carriage Bolt (42)
M6 x 55mm Screw (35)
M8 x 70mm Carriage Bolt (37)
M8 x 65mm Carriage Bolt (40)
M6 x 35mm Screw (49)
M8 x 40mm Bolt (50)
M8 x 45mm Bolta (39)
M10 Washer (45)
M5 x 15mm
Screw (33)
PART IDENTIFICATION CHART
See the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is
the key number of the part, from the PART LIST on page 14. Note: Some small parts may have been pre-
assembled. If a part is not in the parts bag, check to see if it has been preassembled.
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ASSEMBLY
Make Assembly Easier
s you assemble the weight bench, make sure all
• A
parts are oriented as shown in the drawings.
Everything in this manual is designed to ensure
that the weight bench can be assembled successfully by almost anyone. However, the weight
bench has many parts and the assembly
process will take time. By setting aside plenty of
time, assembly will go smoothly.
Before beginning assembly, carefully read the
following information and instructions:
• Because of its weight and 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.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
• Assembly requires two people.
• For help identifying small parts, use the PART
IDENTIFICATION CHART.
The included hex key , grease packet, and the
following tools (not included) are required for
assembly:
• two adjustable wrenches
• one rubber mallet
• one standard screwdriver
• one Phillips screwdriver
• clear tape or masking tape.
Assembly will 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.
Before beginning assembly, make sure
you understand the information in the
box above. For help identifying small
parts, see page 5.
Insert two M8 x 70mm Carriage Bolts (37) up
through the Bench Stabilizer (3). Attach a
Small Plate (12) to the Bench Stabilizer with
two M4 x 15mm Screws (46). Attach the other
Small Plate (12) to the Bench Stabilizer in the
same manner.
2. Attach the Bench Frame (4) to the Bench
Stabilizer (3) with the M8 x 70mm Carriage
Bolts (37) and two M8 Nylon Locknuts (43).
Do not tighten the Nylon Locknuts yet.
1
3
12
37
2
43
4
Warning
Decal
12
46
43
3
37
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3. Press the Large Plate (13) into the Front Leg
(24). Then, attach the Front Leg to the Bench
rame (4) with four M8 x 15mm Screws (36).
F
ee step 2 and tighten the M8 Nylon
S
Locknuts (43).
3
4
6
36
3
4. Attach the Backrest Bracket (14) to the two
Backrest Frames (15) with four M8 x 40mm
Bolts (50), four M8 Washers (41), and four M8
Nylon Locknuts (43).
Nylon Locknuts yet.
Do not tighten the
13
4
50
41
15
24
41
50
43
14
43
5. Attach the Backrest (16) to the Backrest
Frames (15) with four M6 x 55mm Screws (35)
and four M6 Washers (44). Do not tighten the
Screws yet.
5
16
44
35
44
15
35
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6. Attach the Seat (17) and the Seat Carriage
(11) to the Seat Frame (5) with two M6 x
5mm Screws (48), two M6 x 35mm Screws
1
(49), and two M6 Washers (44).
6
17
7. Insert the Backrest Bracket (14) into the Bench
Frame (4). Apply a portion of the included
grease to an M10 x 180mm Bolt (32). Attach
the Backrest Frames (15) and the Seat
Carriage (11) to the Bench Frame with the
Bolt, two M10 Washers (45), and an M10
Nylon Locknut (34).
Nylon Locknut; the Backrest Frames and
the Seat Carriage must pivot freely.
Tighten the Backrest Knob (28) into the Bench
Frame (4). Make sure the Backrest Knob
engages a hole in the Backrest Bracket
(14).
Tighten the M8 Nylon Locknuts (43) used in
step 4 and the M6 x 55mm Screws (35)
used in step 5.
Do not overtighten the
5
48
7
11
45
15
14
4
34
28
49
45
11
4
4
32
8. Insert the Seat Pin (29) into the Seat Frame
(5) and through the Bench Frame (4).
8
4
5
29
8
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9. Insert two M8 x 65mm Carriage Bolts (40) up
through a Rack Stabilizer (1). Attach the Left
ost (6) and the Left Base (2) to the Rack
P
Stabilizer with the Carriage Bolts, two M8 x
0mm Bolts (38), and four M8 Nylon Locknuts
9
(43).
9
6
43
43
Repeat this step with the other Rack
Stabilizer (not shown), the Right Base (not
shown), and the Right post (not shown).
10. Insert the Right Base (51) into the Left Base
(2). Insert an M10 x 65mm Carriage Bolt (42)
up through the Left and Right Bases. Next,
tighten the Base Knob (31) onto the Carriage
Bolt.
10
3
2
43
1
51
42
4
38
40
31
2
11. Attach a Tray (18) to a Tray Support (10) with
two M8 x 45mm Bolts (39) and two M8 Nylon
ray Support
Locknuts (43). Next, insert the
(10) into the Left Upright (8).
Repeat this step for the other side of the
weight rack.
12. Make sure that all parts are properly tightened before you use the weight bench and
the weight rack. The use of all remaining
parts will be explained in ADJUSTMENTS
on page 10.
T
11
9
10
43
39
18
43
8
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ADJUSTMENTS
his section explains how to adjust the weight bench. See the accompanying exercise guide to see the correct
T
form for each exercise. Make sure all parts are properly tightened each time the weight bench is used. Replace
ny worn parts immediately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive deter-
a
gent. Do not use solvents.
ADJUSTING THE BACKREST AND THE SEAT
To adjust the position of the Backrest (16), pull out
on the Backrest Knob (28). Then, adjust the angle
of the Backrest and reinsert the Backrest Knob.
16
To adjust the angle of the Seat (17), pull the Seat
Pin (29) out of the Seat Frame (5) and move the
Seat up or down. Then, reinsert the Seat Pin
through the Seat Frame.
17
28
14
29
5
ADJUSTING THE POSITION OF THE TRAYS
To adjust the height of the Trays (18), first remove
the Adjustable-Weight Dumbbells (19). Next,
loosen the Post Knobs (30) and raise or lower the
Left and Right Uprights (8, 9) to the desired height.
Then, retighten the Post Knobs.
the Post Knobs are inserted into adjustment
holes in the Uprights; in addition, make sure
that the Uprights are at the same height.
o adjust the angles of the T
T
Adjustable-W
the
the Tray Supports (10) and turn them to the
desired angles. Then, set the pins on the
Supports into the desired notches in the Left and
Right Upright Bushings (21, 52).
o adjust the width of the
T
Base Knob (31) and slide the Left and Right Posts
(6, 7) closer together or farther apart. When the
Posts are at the desired width, tighten the Base
Knob.
eight Dumbbells (19). Next, lift
Make sure that
rays (18), first remove
ray
T
rays (18), loosen the
T
19
52
30
19
18
10
9
7
18
Notches
31
6
Pin
21
8
30
10
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USING THE WEIGHT BENCH WITH THE
WEIGHT RACK
The weight bench can be used with the weight
ack in the position shown for some exercises. The
r
weight rack can also be set in front of the weight
bench for other exercises.
HOW TO USE THE ADJUSTABLE-WEIGHT
DUMBBELLS
Each handle can hold two, four, six, or eight
weight plates. Always attach the same number
of weight plates to both sides of the handle.
Weight
Plates
Handle
Selector
Pin
To select the desired number of weight plates, first
set a dumbbell on a Tray (18) as shown. Next, lift
one of the selector pins, slide the selector pin to
one of the adjustment holes between the weight
plates, and then release the selector pin. Rock the
selector pin from side to side to make sure that it
is fully inserted into one of the adjustment holes.
Adjust the other selector pin on the dumbbell in
the same way.
To use the dumbbell, lift it straight up off the Tray
(18), making sure that the unattached weight
plates remain in the Tray.
18
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EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
o increase the size and strength of your muscles,
T
push them close to their maximum capacity. Your muscles will 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 weight 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 weight for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of weight 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 weight.
Toning
You can tone your muscles by pushing them 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
Cross training is an ef
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 exercise cycle
or an elliptical exerciser
• 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 exercise will reshape and strengthen your body, plus develop your heart and lungs.
ficient way to get a complete and
Tuesday and Thursday.
, on
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the exact length of time for each workout,
s well as the number of repetitions or sets completed,
a
is an individual matter. It is important to avoid overdoing it during the first few months of your exercise program. You should progress at your own pace and be
sensitive to your body’s signals. If you experience pain
or dizziness at any time while exercising, stop immediately and begin cooling 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 session to session.
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 manner will leave you
feeling exhausted. On the exercise guide accompany
ing this manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles affected. Refer to the muscle chart on the
next page to find the names 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.
-
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Rest for a short period of time after each set. The
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)
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
ithout strain. Stretching at the end of each workout
w
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. List 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. Remember, the key to achieving the greatest results is to make exercise a regular
and enjoyable part of your everyday life.
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PART LIST—Model No. WECCBE2496.0 R0307A
Key No. Qty. Description Key No. Qty. Description
1 2 Rack Stabilizer
2 1 Left Base
3 1 Bench Stabilizer
4 1 Bench Frame
5 1 Seat Frame
6 1 Left Post
7 1 Right Post
8 1 Left Upright
9 1 Right Upright
10 2 Tray Support
11 1 Seat Carriage
12 2 Small Plate
13 1 Large Plate
14 1 Backrest Bracket
15 2 Backrest Frame
16 1 Backrest
17 1 Seat
18 2 Tray
19 2 Adjustable-Weight Dumbbell
20 16 Weight Plate
21 1 Left Upright Bushing
22 1 Left Post Bushing
23 2 56mm Square Cap
24 1 Front Leg
25 4 50mm x 75mm Endcap
26 4 60mm Square Cap
27 4 40mm x 25mm Cap
28 1 Backrest Knob
29 1 Seat Pin
30 2 Post Knob
31 1 Base Knob
32 1 M10 x 180mm Bolt
33 4 M5 x 15mm Screw
34 1 M10 Nylon Locknut
35 4 M6 x 55mm Screw
36 4 M8 x 15mm Screw
37 2 M8 x 70mm Carriage Bolt
38 4 M8 x 90mm Bolt
39 4 M8 x 45mm Bolt
40 4 M8 x 65mm Carriage Bolt
41 4 M8 Washer
42 1 M10 x 65mm Carriage Bolt
43 18 M8 Nylon Locknut
44 6 M6 Washer
45 2 M10 Washer
46 5 M4 x 15mm Screw
47 1 40mm x 20mm Endcap
48 2 M6 x 15mm Screw
49 2 M6 x 35mm Screw
50 4 M8 x 40mm Bolt
51 1 Right Base
52 1 Right Upright Bushing
53 1 Right Post Bushing
# 1 User’s Manual
# 1 Hex Key
# 2 Grease Packet
# 1 Exercise Guide
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the front cover
of this manual for information about ordering replacement parts.
14
Page 15
ORDERING REPLACEMENT PARTS
To order replacement parts, see the front cover of this manual. To help us assist you, please be prepared to give
the following information:
• the MODEL NUMBER of the product (WECCBE2496.0)
• the NAME of the product (WEIDER CLUB SIDEKICK weight bench)
• the SERIAL NUMBER 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 on
pages 14 and 15)
LIMITED WARRANTY
ICON of/du Canada, 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 through one of its authorized service centers. All repairs for which warranty claims are made must be pre-authorized 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 in-home service, the customer
will be responsible for a minimal trip charge. 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 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 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.
ICON of Canada, Inc., 900 de l’Industrie, St. Jerôme, QC J7Y 4B8
Part No. 252994 R0307A
You may also have other rights which vary from state to state.
Printed in China
© 2007 ICON IP, Inc.
Page 16
EXPLODED DRAWING—Model No. WECCBE2496.0 R0307A
19
20
20
18
10
52
39
9
53
21
10
18
20
20
19
22
23
23
30
30
43
43
43
43
31
38
40
1
25
38
40
1
25
25
25
2
43
43
8
29
36
26
13
46
28
16
15
15
34
43
43
27
14
27
45
50
41
41
50
45
32
44
35
35
44
17
48
44
11
43
43
26
4
26
26
3
37
46
46
12
12
24
6
7
5
43
43
39
43
43
33
33
42
49
43
43
47
36
51
33
33
15
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