Weider Pro 3000 User Manual
ORDERING REPLACEMENT PARTS
To order replacement parts, contact the ICON Health & Fitness Ltd. office, or write:
ICON Health & Fitness, Ltd.
Customer Service Department
Unit 4, Revie Road Industrial Estate
Revie Road
Beeston
Leeds, LS118JG
UK
Tel:
08457 089 009
Outside the UK: 0 (444) 113 387 7133
Fax: 0 (444) 113 387 7125
To help us assist you, please be prepared to give the following information:
odel No. WEEVSY1975.0
M
erial No.
S
Write the serial number in the
space above for future reference.
Serial Number Decal (Under Seat)
USER’S MANUAL
• the MODEL NUMBER of the product (WEEVSY1975.0)
• the NAME of the product (WEIDER PRO 3000 weight system)
• 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 EXPLODED DRAWING in the
centre of this manual)
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. If you
have questions, or if there are
missing or damaged parts,
please call:
08457 089 009
Or write:
ICON Health & Fitness, Ltd.
Unit 4
Revie Road Industrial Estate
Revie Road, Beeston
Leeds, LS11 8JG
UK
email: csuk@iconeurope.com
Part No. 232527 R0805A
Printed in China
© 2005 ICON IP, Inc.
CAUTION
Read all precautions and instruc
tions in this manual before using
this equipment. Save this manual
for future reference.
-
TABLE OF CONTENTS
DECAL SHOWN AT 100%
OF ACTUAL SIZE.
Keep hands and
fingers clear of
this area.
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)
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
WEIGHT RESISTANCE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
CABLE DIAGRAMS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
MAINTENANCE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached in the centre of
this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before beginning assembly.
WARNING DECAL PLACEMENT
Rest for a short period of time after each set. The
ideal resting periods are:
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 familiarising
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.
The decals shown here have been placed on the
weight system. If a decal is missing, or if it is not
legible, please call our Customer Service Department
and order a free replacement decal (see the back
cover of this manual). Apply the replacement decal
in the location shown.
Decal 1
Decal 2
WEIDER is a registered trademark of ICON IP
Decal 2
Decal 1—This
decal is placed
on both sides
of the upright
2
, Inc.
23
EXERCISE GUIDELINES
IMPORTANT PRECAUTIONS
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 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 performed. (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.
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 T
Cross training is an efficient way to get a complete and
well-balanced fitness program. An example of a balanced program is:
• 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, 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 exercise will reshape and strengthen your body, plus develop your heart and lungs.
raining
PERSONALISING 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,
emphasising 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.
-
WARNING: To reduce the risk of serious injury, read the following important precautions
before using the weight system.
1. Read all instructions in this manual and all
warnings on the weight system before using
the weight system. Use the weight system
only as described in this manual.
2. It is the responsibility of the owner to ensure
that all users of the weight system are adequately informed of all precautions.
3. The weight system is intended for home use
only. Do not use the weight system in any
commercial, rental, or institutional setting.
4. Keep the weight system indoors, away from
moisture and dust. Place the weight system
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
system to mount, dismount, and use the
weight system.
5. This weight system has an open weight
stack; the weight stack must not be accessable from any point outside of the user’s
field of view. To prevent access to the weight
stack, place the weight system in a corner or
bay of a room, as shown in the drawing
below. There must be no more than 1 meter
(3 ft. 4 in.) of clearance between the weight
system and the adjacent walls.
W
all
6. Keep children under 12 and pets away from
the weight system at all times.
7. Make sure all parts are properly tightened
each time the weight system is used.
Replace any worn parts immediately.
8. Always wear athletic shoes for foot protection while exercising.
9. Keep hands and feet away from moving parts.
10. The weight system is designed to support a
maximum user weight of 135 kg (300 lbs.).
11. Always secure the weight stack with the lock
pin and lock after exercising to prevent
unauthorised use of the weight system (see
LOCKING THE WEIGHT STACK on page 18).
12. Make sure that the cables remain on the pulleys at all times. If the cables bind as you are
exercising, stop immediately and make sure
that the cables are on the pulleys.
13. Always stand on the foot plate when performing an exercise that could cause the
weight system to tip.
14. Never release the arms, leg lever, lat bar, or
handle strap while weights are raised. The
weights will fall with great force.
Always disconnect the lat bar from the
15.
weight system when performing an exercise
that does not use the lat bar
16. If you feel pain or dizziness while exercising,
stop immediately and begin cooling down.
.
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.
22
3
BEFORE YOU BEGIN
MAINTENANCE
Thank you for selecting the versatile WEIDER®PRO
3000 weight system. The weight system offers a selection of weight stations designed to develop every
major muscle group of the body. Whether your goal is
o tone your body, build dramatic muscle size and
t
strength, or improve your cardiovascular system, the
weight system will help you to achieve the specific
results you want.
For your benefit, read this manual carefully before
using the weight system. If you have questions after
High Pulley Station
Arm Pin
Arm
reading this manual, please call our Customer Service
Department at 08457 089 009. To help us assist you,
please note the product model number and serial
number before calling. The model number is
EEVSY1975.0. The serial number can be found on a
W
decal attached to the weight system (see the front
cover of this manual).
Before reading further, please review the drawing
below and familiarise yourself with the parts that are
labelled.
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 this
manual.
Shroud
Make sure all parts are properly tightened each time the weight system is used. Replace any worn parts immediately. The weight system can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use
solvents.
IGHTENING THE CABLES
T
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. To tighten the cables, first insert the
weight pin into the middle of the weight stack. Slack can be removed from these cables several ways:
• See drawing 1 inset. Tighten the M8 Nylon
Locknut (58) that connects the end of the Low
Cable (53) to the “U”-bracket (45).
See drawing 1. Remove the M10 Nylon Locknut
•
(56) and the M10 x 51mm Bolt (66) from the
Cable Trap (51), 90mm Pulley (48), the two Half
Finger Guards (43), and “U”-bracket (45).
Reattach the Pulley, Cable Trap, and Finger
Guards to the other hole in the “U”-bracket.
sure that the Cable Trap is in the proper position and that the Cable and Pulley move
smoothly.
Make
1
45
53
58
56
53
43
48
51
43
66
45
Backrest
Seat
Leg Lever Pin
Leg Lever
Low Pulley Station
Foot Plate
Right Side
Weights
*Anchor Hole
Left Side
*Note: Use the anchor holes to secure the
weight system to a fixed position, if desired.
ASSEMBLED DIMENSIONS:
Height:
Width: 37 in. / 94 cm
Depth: 48 in. / 122 cm
76 in. / 193 cm
• See drawing 2. Loosen the M12 Nut (84) on the
High Cable (55). Tighten the High Cable into the
Weight Tube (24) until the slack is removed from
the Cable. Retighten the M12 Nut against the
Large Washer (85).
Do not overtighten the cables. If the cables are overtightened, the top weight will be lifted off the weight
stack. If a cable tends to slip off the pulleys often, it may have become twisted. Remove the cable and
re-install it. If the cables need to be replaced, see ORDERING REPLACEMENT PARTS on the back cover of
this manual.
2
55
85
84
24
4
21
CABLE DIAGRAMS
The cable diagrams below show the proper routing of the Low Cable (53), the Arm Cable (54), and the High
Cable (55). Use the diagrams to make sure that the cables, cable traps, and finger guards 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.
ouch or bind the cables.
t
High Cable (55)
Length: 114 inches
1
4
2
5
Arm Cable (54)
Length: 89 inches
1
3
Make sure that the cable traps do not
4
3
6
2
5
6
ASSEMBLY
Make Assembly Easier for Yourself
Everything in this manual is designed to
ensure that the weight system can be assembled successfully by anyone. Before begin-
ning assembly, make sure to read the
information on this page. This brief introduction will save you much more time than
it takes to read it.
Assembly Requires Two Persons
For your convenience and safety, assemble the
weight system with the help of another person.
Set Aside Enough Time
Due to the many features of the weight system, the
assembly process will require several hours. By
setting aside plenty of time and by deciding to
make the task enjoyable, assembly will go smoothly.
You may want to assemble the weight system over
a couple of evenings.
Select a Location for the Weight System
Because of its weight and size, the weight system
should be assembled in the location where it will be
used. Make sure that there is enough room to walk
around the weight system as you assemble it.
Make sure you have the following tools:
Two adjustable spanners
•
• One standard screwdriver
• One phillips screwdriver
• One rubber mallet
• One Allen wrench (included)
• You will also need grease or petroleum jelly, a
small amount of soapy water, and clear tape or
masking tape.
Note: Assembly will be more convenient if you have
a socket set, a set of open-end or closed-end spanners, or a set of ratchet spanners.
How to Identify Parts
To help you identify the small parts used in assembly,
we have included a PART IDENTIFICATION CHART
in the centre of this manual. Place the chart on the
floor and use it to easily identify parts during each
assembly step. Note: Some small parts may have
been pre-attached. If a part is not in the parts
bag, check to see if it has been pre-attached.
How to Orient Parts
As you assemble the weight system, all parts must
be oriented exactly as shown in the drawings.
How to Unpack the Box
Tightening Parts
To make assembly as easy as possible, we have
divided the assembly process into four stages. The
parts needed for each stage are found in individual
4
Low Cable (53)
3
5
2
1
Length: 128 inches
bags. Important: Wait until you begin each stage
to open the parts bag for that stage. Place all
parts of the weight system in a cleared area and
remove the packing materials. Do not dispose of
the packing materials until assembly is completed.
The Four Stages of the
Frame Assembly—You will begin by assembling
the base and the uprights that form the skeleton of
the weight system.
Arm Assembly—During this stage you will
assemble the arms and the leg lever.
Assembly Process
Tighten all parts as you assemble them, unless
instructed to do otherwise.
Questions?
If you have questions after reading the assembly
instructions, please call our Customer Service
Department at 0845 7089009
Cable Assembly—During this stage you will
attach the cables and pulleys that connect the
arms to the weights.
Seat Assembly—During the final stage you will
assemble the seats and the backrests.
20 5
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