Weider PRO PT 800 User Manual

Page 1
Model No. WEEVBE1495.1 Serial No.
Write the serial number in the space above for reference.
Serial
Number
Decal
QUESTIONS?
If you have questions, or if there are missing parts, please contact us:
Call: 08457 089 009 From Ireland: 00 (44) 53 9236102
USERʼS MANUAL
Website: www.iconsupport.eu E-mail: csuk@iconeurope.com
Write: ICON Health & Fitness, Ltd. c/o HI Group PLC Express Way Whitwood, West Yorkshire WF10 5QJ UK
Read all precautions and instruc­tions in this manual before using this equipment. Keep this manual for future reference.
www.iconeurope.com
Page 2
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
P
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
WARNING DECAL PLACEMENT
This drawing shows the location(s) of the warning decal(s). If a decal is missing
or illegible, see 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.
WEIDER is a registered trademark of ICON IP, Inc.
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IMPORTANT PRECAUTIONS
WARNING: T
instructions in this manual and all warnings on your exercise rack before using your exercise rack. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.
1. Read all instructions in this manual
warnings on the
the exercise rack. Use the exercise rack only as described in this manual.
2. It is the responsibility of the owner to ensure that all users of the exercise rack are ade­quately informed of all precautions.
3. The exercise rack is intended for home use only. Do not use the exercise rack in any commercial, rental, or institutional setting.
4.
Keep the moisture and dust. Place the a level surface, with a mat beneath it to pro­tect the floor or carpet. Make sure that there is enough clearance around the to mount, dismount, and use the
rack
exercise rack
.
o reduce the risk of serious injury, read all important precautions and
and all
exercise rack before using
indoors, away from
exercise rack
exercise rack
exercise
5. Keep children under 12 and pets away from the exercise rack at all times.
6. Make sure all parts are properly tightened each time the exercise rack is used. Replace any worn parts immediately.
7. Always wear athletic shoes for foot protec­tion while exercising.
8.
The exercise rack is designed to support a maximum user weight of 300 lbs. (136 kg).
9. The exercise rack is not designed to be used
on
with weights. Do not use weights or other forms of resistance with the exercise rack.
10. If you feel pain or dizziness at any time while exercising, stop immediately and begin cool­ing down.
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BEFORE YOU BEGIN
hank you for selecting the versatile WEIDER
T PT 800 exercise rack. The exercise rack is designed to help you develop the major muscle groups of the upper body. Whether your goal is to tone your body,
uild dramatic muscle size and strength, or improve
b your cardiovascular system, the exercise rack will help you to achieve the specific results you want.
For your benefit, read this manual carefully before using the exercise rack. If you have questions after
ASSEMBLED DIMENSIONS: Height: 7 ft. (213 cm) Width: 3 ft. 5 in. (104 cm) Depth: 3 ft. 8 in. (112 cm)
Arm Pad
®
RO
P
eading this manual, please see the front cover of this
r manual. To help us assist you, note the product model number and serial number before contacting us. The model number and the location of the serial number
ecal are shown on the front cover of this manual.
d
Before reading further, please look at the drawing below and familiarize yourself with the parts that are labeled.
Pull-up Arm
Upright
Handles
Dip Arm
Foot Rest
Handle
Backrest
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M10 x 90mm Bolt (19)
M10 x 30mm Screw (20)
M10 x 215mm Bolt (22)
M10 x 95mm Bolt (27)
M10 x 65mm Screw (29)
M10 x 70mm Screw (31)
M10 Locknut (25)
M4 x 16mm Self-tapping Screw (24)
M6 Washer (15)
M6 x 65mm Screw (21)
M10 x 75mm Screw (36)
M10 Washer (30)
PART IDENTIFICATION CHART
efer to the drawings below to identify small parts used in assembly. The number
R in parentheses by each drawing is the key number of the part, from the PART LIST near the end of this manual. IMPORTANT: If you cannot find a part in the
hardware kit, check to see if it has been preassembled.
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ASSEMBLY
o make assembly easier, carefully read the
T following information and instructions:
• Assembly requires two persons.
• Because of its weight and size, the exercise rack should be assembled in the location where it will be used. Make sure that there is enough clear­ance to walk around the exercise rack 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.
• For help identifying small parts, use the PART IDENTIFICATION CHART on page 5.
1.
Before beginning assembly, make sure that you understand the information in the box above.
The following tools (not included) may be required
• for assembly:
two adjustable wrenches
one rubber mallet
one standard screwdriver
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
Large
Warning
Decal
25
30
35
Orient the two Base Frames (1), the Center Base (4), and the Rear Base (35) as shown.
Make sure that the large warning decal on the Rear Base is in the position shown.
Attach the Center Base (4) to the two Base Frames (1) with four M10 x 90mm Bolts (19), four M10 Washers (30), and four M10 Locknuts (25). Do not tighten the Locknuts yet.
Attach the Rear Base (35) to the two Base Frames (1) in the same way.
30
4
19
1
19
30
30
1
25
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2. Attach the Upright Base (2) to the Center Base (4) with two M10 x 95mm Bolts (27) and two M10 Locknuts (25). Do not tighten the
ocknuts yet.
L
2
2
25
27
4
3. Attach the Support (5) to the Rear Base (35) with two M10 x 90mm Bolts (19) and two M10 Locknuts (25). Do not tighten the Locknuts
yet.
Insert the Upright (3) into the Upright Base (2).
Attach the Upright (3) and the Support (5) to the Upright Base (2) with four M10 x 30mm Screws (20).
See steps 1–3. Tighten the M10 Locknuts (25).
3
3
20
5
20
19
2
25
35
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4. Attach the Left Handle (9) to the Left Pull-up Arm (34) with an M10 x 65mm Screw (29), an M10 x 70mm Screw (31), and two M10
ashers (30).
W
ress a 50mm Round Inner Cap (12) into the
P Left Pull-up Arm (34). Make sure that the thick
side of the Cap is on the side shown.
4
7
8
Thick
ide
S
34
Attach the Right Handle (8) to the Right Pull­up Arm (7) in the same way.
5. Insert the Left Pull-up Arm (34) into the Upright (3).
Attach the Left Pull-up Arm (34) to the Upright (3) with an M10 x 75mm Screw (36) and an M10 Washer (30). Do not tighten the Screw
yet.
Attach the Left Pull-up Arm (34) with an M10 x 70mm Screw (31), an M10 Washer (30), and an M10 Locknut (25). Then, tighten the M10 x
75mm Screw (36).
Attach the Right Pull-up Arm (7) to the Upright (3) in the same way.
9
Thick
Side
12
5
30
29
7
3
31
36
30
30
31
25
34
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. Orient the Right and Left Dip Arms (6, 33) as
6
shown. Slide the Left Dip Arm onto the Right Dip Arm.
ttach the Right and Left Dip Arms (6, 33) with
A two M10 x 65mm Screws (29), two M10 Washers (30), and two M10 Locknuts (25).
6
29
6
33
30
25
7. Apply some of the included grease to the M10 x 215mm Bolt (22).
Attach the Right and Left Dip Arms (6, 33) to the Upright (3) with the M10 x 215mm Bolt (22) and an M10 Locknut (25). Do not overtighten
the Locknut; the Dip Arms must pivot easily.
Attach the tether on the Pin (23) to the Upright (3) with an M4 x 16mm Self-tapping Screw (24).
Insert the Pin (23) into the hole in the Left Dip Arm (33) and into the Upright (3).
7
6
24
Grease
Tether
33
25
Hole
22
3
23
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8. Attach an Arm Pad (10) to the Right Dip Arm (6) with two M6 x 65mm Screws (21) and two M6 Washers (15).
Wet a Short Foam Grip (16) and the indicated
andle on the Right Dip Arm (6) with soapy
h water.
Press a Bushing (18), the Short Foam Grip (16), and a 28mm Round Inner Cap (14) onto the handle on the Right Dip Arm (6).
Repeat this step for the Left Dip Arm (33).
8
4
1
6
1
18
10
6
Handle
9. Attach the Backrest (11) to the Upright (3) with
two M6 x 65mm Screws (21) and two M6 Washers (15).
15
21
9
11
3
15
15
33
21
21
15
10. Make sure that all parts are properly tightened before you use the exercise rack.
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ADJUSTMENTS
This section explains how to adjust the exercise rack. See the EXERCISE GUIDELINES on page 12 for impor-
ant information about how to get the most benefit from your exercise program. Also, refer to the accompanying
t exercise guide to see the correct form for each exercise.
Make sure all parts are properly tightened each time you use the exercise rack. Replace any worn parts immedi­ately. The exercise rack can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use sol­vents.
ADJUSTING THE DIP ARMS
To adjust the Right and Left Dip Arms (6, 33) to the up or down position, remove the Pin (23). Move the Right and Left Dip Arms to the new position and reinsert the Pin into the Left Dip Arm.
Note: The Pin (23) must be inserted into the Left Dip Arm (33) and the Upright (3) when the Left Dip Arm is in the up position, as shown in the drawing. The Pin will be behind the Upright when the Left Dip Arm is in the down position.
6
33
23
3
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EXERCISE GUIDELINES
FOUR TYPES OF STRENGTH WORKOUTS
Note: A “repetition” is one complete cycle of an exer­cise, such as one sit-up. A “set” is a series of repeti­tions.
Muscle Building—Work your muscles near their max­imum capacity and progressively increase the intensity of your exercise. Adjust the intensity level of an individ­ual exercise as follows:
• Change the amount of resistance used.
• Change the number of repetitions or sets performed.
Use your own judgment to determine 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—Tone your muscles by working 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.
Warming Up—Start with 5 to 10 minutes of stretching
nd light exercise. A warm-up increases your body
a temperature, heart rate, and circulation in preparation for exercise.
Working Out—Include 6 to 10 different exercises in each workout. Select exercises for every major muscle group, emphasizing areas that you want to develop. To give balance and variety to your workouts, vary the exercises from workout to workout.
Cooling Down—Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems.
EXERCISE FORM
Move through the full range of motion for each exer­cise and move only the appropriate parts of the body. Perform the repetitions in each set smoothly and with­out pausing. The exertion stage of each repetition should last about half as long as the return stage. Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath.
Rest for a short period of time after each set:
• Muscle Building—Rest for three minutes after each set.
• Toning—Rest for one minute after each set.
• Weight Loss—Rest for 30 seconds after each set.
STAYING MOTIVATED
Cross Training—Combine strength training and aero-
bic exercise by following this type of program:
• Strength training workouts on Monday, Wednesday, and Friday.
• 20 to 30 minutes of aerobic exercise on Tuesday and Thursday.
• One full day of rest each week to give your body time to regenerate.
WORKOUT GUIDELINES
Familiarize yourself with the equipment and learn the proper form for each exercise. Use your own judgment to determine the appropriate length of time for each workout, and the numbers of repetitions and sets to complete. Progress at your own pace and be sensitive to your bodyʼs signals. Follow each workout with at least one day of rest.
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 once a month. To achieve good results, make exercise a regular and enjoyable part of your life.
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NOTES
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PART LIST—Model No. WEEVBE1495.1 R0709A
Key No. Qty. Description Key No. Qty. Description
12Base Frame 2 31Upright 41Center Base 51Support 61Right Dip Arm 71Right Pull-up Arm 81Right Handle
91Left Handle 10 2 Arm Pad 11 1 Backrest 12 2 50mm Round Inner Cap 13 8 Long Foam Grip 14 8 28mm Round Inner Cap 15 6 M6 Washer 16 2 Short Foam Grip 17 2 50mm Round Arm Cap 18 2 Bushing 19 10 M10 x 90mm Bolt 20 4 M10 x 30mm Screw
Note: Specifications are subject to change without notice. For information about ordering replacement parts, see the back cover of this manual. *These parts are not illustrated.
1 Upright Base
21 6 M6 x 65mm Screw
2 1 M10 x 215mm Bolt
2 23 1 Pin 24 1 M4 x 16mm Self-tapping Screw 25 17 M10 Locknut 26 1 50mm x 127mm Inner Cap 27 2 M10 x 95mm Bolt 28 2 70mm x 50mm Outer Cap 29 4 M10 x 65mm Screw 30 18 M10 Washer 31 4 M10 x 70mm Screw 32 1 Grip Tape 33 1 Left Dip Arm 34 1 Left Pull-up Arm 35 1 Rear Base 36 2 M10 x 75mm Screw 37 2 50mm x 70mm Inner Cap
*–Userʼs Manual *–Exercise Guide *–Grease Packet
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28
14
13
4
27
26
2
25
12
8
29
13
1
4
31
7
22
25
24
23
3
20
25
25
13
14
28
20
25
5
19
3
0
30
21
16
13
14
18
14
13
14
17
17
10
16
18
14
10
21
33
12
9
31
29
13
14
30
30
30
30
30
30
11
21
21
15
15
15
15
15
27
13
32
19
25
30
30
25
30
19
25
30
29
34
6
1
35
31
30
30
30
36
25
37
37
1
EXPLODED DRAWING—Model No. WEEVBE1495.1 R0709A
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ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information when contacting us:
• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING near the end of this manual)
Part No. 282760 R0709A Printed in China © 2009 ICON IP, Inc.
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