odel No. WEBE9997.0
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V
M
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 missing,
PLEASE DO NOT CONTACT
THE STORE; please contact
Customer Care.
USER’S MANUAL
IMPORTANT: You must note the
product model number and
serial number (see the drawing
above) before contacting us:
CALL TOLL-FREE:
1-877-992-5999
Mon.–Fri. 6 a.m.–6 p.m. MST
Sat. 8 a.m.–4 p.m. MST
ON THE WEB:
www.weiderservice.com
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
MAINTENANCE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
The decals shown here have been applied in
the locations shown. If a decal is missing or
illegible, call the telephone number on the
front cover of this manual and request a free
replacement decal. Apply the decal in the
location shown. Note: The decals may not be
shown at actual size.
WEIDER is a registered trademark of ICON IP, Inc.
2
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on the weight bench before using the weight bench.
CON assumes no responsibility for personal injury or property damage sustained by or through
I
the use of the weight bench.
1. Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.
2. Use the weight bench only as described in
this manual.
3. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
4. The weight bench is intended for home use
only. Do not use the weight bench in a commercial, rental, or institutional setting.
5.
Keep the weight
moisture and dust. Place the weight
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the weight
bench
Keep children under age 12 and pets away
6.
from the weight bench at all times.
7.
Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
to mount, dismount, and use it.
bench
indoors, away from
bench
The weight bench is designed to support a
10.
maximum user weight of 300 lbs. (136 kg)
and a maximum total weight of 610 lbs. (277
kg). Do not place more than 310 lbs. (141 kg)
on the barbell carriages. Do not place more
than 310 lbs. (141 kg), including a barbell, on
the weight rests. Do not place more than 150
lbs. (68 kg) on the leg lever. Do not place
more than 150 lbs. (68 kg) on the weight carriage. Note: The weight bench does not
include weights.
11. 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. Replace all
cables at least every two years.
12. Always set all the weight rests and safety
spotters at the same height.
13. Always place an equal amount of weight on
each side of the weight carriage or barbell.
Always exercise with a partner
14.
should be ready to catch the barbell if you
cannot complete a repetition.
. Your partner
8. Make sure that the pins and knobs are fully
engaged before the weight bench is used.
ear appropriate clothes while exercising.
9.
W
Always wear athletic shoes for foot protection while exercising.
15. Always disconnect the row bar when performing an exercise that does not require the
row bar
16.
If you feel pain or dizziness while exercising,
stop immediately and cool down.
.
3
BEFORE YOU BEGIN
Thank you for selecting the versatile WEIDER®TECH
weight bench. The weight bench offers an impressive
selection of exercise stations designed to develop
every major muscle group of the body. Whether your
goal is to tone your body, build dramatic muscle size
and strength, or improve your cardiovascular system,
the 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
reading this manual, please see the front cover of this
ASSEMBLED DIMENSIONS:
Height: 83 in. (211 cm)
Width: 84 in. (213 cm)
Depth:
Weight: 463 lbs. (210 kg)
High Pulley Station
110 in. (279 cm)
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
decal are shown on the front cover of this manual.
To avoid a registration fee for any service needed
under warranty, you must register the weight bench
at www.weiderservice.com/registration.
Before reading further, please review the drawing below
and familiarize yourself with the parts that are labeled.
Right Side
Barbell
Weight Rest
Barbell Spotter
Weight Spotter
Curl Pad
Curl Bar
Leg Lever
Note: The terms “right side” and “left side” are determined relative to a person sitting with his
back to the backrest; they do not correspond to right and left on the drawings in the manual.
Left Side
Weight Carriage
Low Pulley Station
Backrest
Accessories
Arm
Seat
4
M8 Nylon
Locknut (84)
M6 Washer (61)
M8 Washer (102)
M4 Washer (98)
M12 x 75mm Bolt (88)
M4 x 15mm
Self-tapping Screw (95)
M8 x 45mm Bolt (101)
M10 x 183mm Bolt (83)
M12 x 70mm Patch Bolt (89)
M8 x 75mm Carriage Bolt (121)
M12 x 63mm Patch Bolt (90)
M12 x 20mm
Patch Bolt (91)
M10 x 25mm Bolt (71)
M10 Washer (66)
M12 Washer (93)
M6 x 40mm Screw (80)
M6 x 20mm
Screw (100)
M10 x 75mm Bolt (105)
M10 x 70mm Bolt Set (106)
M10 Nylon
Locknut (65)
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 near the end of this manual. Note: Some small parts may
have been preattached. If a part is not in the hardware kit, check to see if it has been preattached.
5
ASSEMBLY
ake Assembly Easier
M
verything in this manual is designed to ensure
E
that the weight bench can be assembled successfully by almost anyone. By setting aside
plenty of time, assembly will go smoothly.
Before beginning assembly, carefully read the
following information and instructions:
• To hire an authorized service technician to
assemble the weight bench, call 1-800-445-2480.
• Assembly requires two persons.
• Because of its 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.
• For help identifying small parts, use the PART
IDENTIFICATION CHART on pages 5.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
• Assembly requires the included hex key(s)
and the following tools (not included):
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.
Before beginning assembly, read the important information in the box above. See the
PART IDENTIFICATION CHART on page 5
for help identifying small parts.
Attach the two Bench Stabilizer Plates (127) to
the Bench Stabilizer (108) with four M4 x 15mm
Self-tapping Screws (95).
2. Attach the Bench Stabilizer (108) to the Bench
Frame (107) with two M8 x 75mm Carriage Bolts
(121) and two M8 Nylon Locknuts (84). Do not
tighten the Nylon Locknuts yet.
Next, tighten the Bench Knob (124) into the
Bench Frame (107).
1
108
127
95
95
2
124
107
127
84
108
121
6
3. Attach the Front Leg (109) to the Bench Frame
(107) with two M10 x 75mm Bolts (105), two M10
ashers (66), and two M10 Nylon Locknuts (65).
W
Make sure that the Nylon Locknuts are in the
exagonal holes in the bottom of the Bench
h
Frame.
See step 2. Tighten the M8 Nylon Locknuts
(84).
3
109
105
66
65
07
1
4. Grease the barrel of an M10 x 70mm Bolt Set
(106). Attach the Leg Lever (110) to the Front Leg
(109) with the Bolt Set. Make sure that the bar-
rel of the Bolt Set is inserted through both
sides of the bracket on the Leg Lever.
5. Orient the two Backrest Frames (118) as shown.
Attach the Backrest Frames to the Backrest
Bracket (111) with four M8 x 45mm Bolts (101),
four M8 Washers (102), and four M8 Nylon
Locknuts (84).
Locknuts yet.
Do not tighten the Nylon
4
106
Grease
110
106
109
5
118
101
102
102
101
Holes
84
84
111
7
6. Attach the Backrest (117) to the Backrest Frames
118) with four M6 x 40mm Screws (80) and four
(
M6 Washers (61). Do not tighten the Screws
et.
y
6
117
118
61
7. Attach the Seat (116) to the Seat Frame (122)
with an M6 x 40mm Screw (80), an M6 Washer
(61), and two M6 x 20mm Screws (100).
8. Pull the Bench Knob (124) and insert the
Backrest Bracket (1
Bench Frame (107). Then, engage the Bench
Knob into one of the holes in the Backrest
Bracket.
11) through the slot in the
61
80
80
7
116
122
100
8
80
61
80
111
124
107
8
9. Grease an M10 x 183mm Bolt (83). Attach the
Backrest Frames (118) and the Seat Frame (122)
o the Bench Frame (107) with the Bolt, two M10
t
Washers (66), and an M10 Nylon Locknut (65).
o not overtighten the Nylon Locknut; the
D
Backrest Frames and the Seat Frame must
pivot easily.
9
122
5
6
66
118
See the inset drawing.
to the Seat Frame (122) with an M4 x 15mm Selftapping Screw (95). Then, insert the Seat Pin
through the Seat Frame and the Bench Frame
(107).
See step 5. Tighten the M8 Nylon Locknuts (84).
See step 6. Tighten the M6 x 40mm Screws (80).
10. Insert the two Short Pad Tubes (129) into the Leg
Lever (110). Slide two Foam Pads (128) onto
each Short Pad Tube. Then, press a 19mm
Round Cap (140) into each Foam Pad.
Insert the Long Pad Tube (130) into the Front Leg
(109). Slide two Foam Pads (128) onto the Long
Pad Tube. Then, press a 19mm Round Cap (140)
into each Foam Pad.
Attach the Seat Pin (123)
10
95
128
110
140
123
122
107
128
130
109
128
66
140
129
107
83
Grease
128
11. Attach the Curl Pad (114) to the Curl Post (113)
with two M6 x 20mm Screws (100).
140
129
113
140
100
128
1
1
114
9
12. Attach the Curl Pin (115) to the Curl Bar (112)
with an M4 x 15mm Self-tapping Screw (95).
2
1
115
95
112
13. Unfold the rack to the position shown. While a
second person holds the Top Frame (4), attach
it to the Left and Right Uprights (1, 2) with two
M12 x 75mm Bolts (88) and two M12 Washers
(93).
14. Tighten three Weight Storage Tubes (59) onto the
Left Upright (1).
13
14
4
88
93
2
93
88
1
Tighten the remaining three Weight Storage
Tubes (not shown) onto the Right Upright (2).
10
59
1
2
59
59
15. Tighten the two Weight Carriage Tubes (8) onto
the Weight Carriage (7).
5
1
8
7
8
16. Engage each Spotter Hook (24) into an adjustment slot near the bottom of the Left and Right
Uprights (1, 2).
Spotters (23) at the same height.
17. Orient the Locking Bar (19) as shown. Have a
second person hold the Locking Bar between the
left Barbell Carriage (20) and the right Barbell
Carriage (not shown).
Always position both Barbell
16
17
24
2
2
23
24
1
23
Insert the Barbell (18) into the left Barbell
Carriage (20), the Locking Bar (19), and the right
Barbell Carriage (not shown). Center the
Barbell. Then, engage the Locking Bar into slots
in the Left and Right Uprights (1, 2).
11
19
20
18
1
18. Slide a Barbell Adapter (22) onto the Barbell (18).
Then, tighten a Barbell End Knob (44) into the
arbell.
B
ttach the other Barbell Adapter (not shown)
A
in the same way.
8
1
2
8
1
2
44
19. Remove the Cable Eyelet (104), the M8 Nut (99),
and the Cable Stop (103) from the Low Cable
(52). Route the Cable through the Foot Plate (28).
Attach the Foot Plate (28) to the Center Upright
(3) with two M12 x 70mm Patch Bolts (89) and
two M12 Washers (93).
Slide the Cable Stop (103) onto the Low Cable
(52), and tighten the M8 Nut (99) onto the Cable
as far as possible. Next, tighten the Cable Eyelet
(104) onto the Cable as far as possible, and tighten the Nut against the Cable Eyelet. Then, slide
the Cable Stop onto the Cable Eyelet.
20. Orient a Weight Rest (30) as shown, and insert
the pin on the Weight Rest into a slot in the Right
Upright (2). Then, rotate the Weight Rest to the
position shown in the inset drawing and slide it
downward as far as possible.
Attach a Weight Spotter (29) below the W
Rest (30) in the same way.
eight
19
20
104
30
103
Pin
28
2
99
93
52
89
3
89
93
30
Then, attach the other W
other Weight Spotter (29) to the Left Upright (1).
eight Rest (30) and the
29
30
1
29
12
21. Tighten four M12 x 20mm Patch Bolts (91) into
the top Hinge Frames (5) as shown.
21
91
See the inset drawing. Tighten two M12 x 63mm
atch Bolts (90) into the Butterfly Brackets (47).
P
Then, tighten the indicated M12 Nylon Locknuts
(97).
90
97
47
47
90
View from beneath
91
5
91
5
91
22. Tighten two M12 x 20mm Patch Bolts (91) into the
bottom Hinge Frames (5).
23. Make sure that all parts have been properly tightened. Note: Some hardware may be left over after assembly is completed.
Before using the weight bench, pull each cable a few times to make sure that the cables move smoothly
over the pulleys. If one of the cables does not move smoothly
the cables are not properly installed, they may be damaged when heavy weight is used. See the
CABLE DIAGRAM on page 19 for proper cable routing. If there is any slack in the cables, you will
need to remove it by tightening the cables. See MAINTENANCE on page 18.
The use of the remaining parts will be explained in
22
91
5
ADJUSTMENT
, find and correct the problem.
5
, beginning on page 14.
IMPORT
91
ANT
: If
13
ADJUSTMENT
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 20 for important information about how to get the most benefit from your exercise program. Also, refer to the accompanying
exercise guide to see the correct form for several exercises.
ADJUSTING THE BACKREST
Hold the Backrest (117) with one hand and disengage
the Bench Knob (124) from the Backrest Bracket
(111). Move the Backrest to the desired position and
reengage the Bench Knob.
ADJUSTING THE SEAT
Hold the Seat (116) with one hand and disengage the
Seat Pin (123) from the Seat Frame (122). Move the
Seat to the desired position and reengage the Seat
Pin into the Seat Frame and the Bench Frame (107).
116
107
124
122
117
111
123
ATTACHING THE CURL PAD
To use the Curl Pad (114), first remove the 64mm
Square Cap (131) from the Front Leg (109). Insert the
Curl Post (113) into the Front Leg and secure the Curl
Post with the Curl Knob (136).
Knob.
Fully tighten the Curl
14
114
113
131
109
136
ATTACHING THE CURL BAR
ttach the Curl Bar (112) to the Leg Lever (110) with
A
the Curl Pin (115).
USING THE LEG LEVER
To use the Leg Lever (110), slide the desired weights
(not included) onto the Leg Lever. Secure the weights
with a Weight Clip (27). You can store unused
weights on the weight storage tubes (not shown) on
the uprights.
115
12
1
110
WARNING: Do not put more than
150 lbs. (68 kg) on the Leg Lever (110). Always
secure weights with a Weight Clip (27).
USING THE WEIGHT RESTS AND THE WEIGHT
SPOTTERS
Before using a separate barbell (not included), set the
Weight Spotters (29) at the lowest point to which you
want your barbell to move. To do this, see step 20 on
page 12.
Adjust the two Weight Rests (30) in the same way.
WARNING: Always adjust both
Weight Spotters (29) and both Weight Rests
(30) to the same height.
27
30
29
2
110
Weight
30
1
15
29
MOVING THE BARBELL SPOTTERS
To move the right Barbell Spotter (23), use the indicated hole to pull the right Spotter Hook (24) out of
he slot in the Right Upright (2). Raise or lower the
t
Barbell Spotter to a new position, and pivot the right
Spotter Hook into a slot in the Right Upright. Note:
Always start an exercise with the Barbell Spotters
positioned at the lowest point to which you want
the Barbell (18) to move during the exercise.
2
Hole
24
23
18
Adjust the left Barbell Spotter (23) and the left
Spotter Hook (24) in the same way.
WARNING: Always set both
Barbell Spotters (23) at the same height.
ATTACHING THE ACCESSORIES TO THE HIGH
PULLEY STATION
To use the high pulley station, first place the desired
weights on the weight carriage (see ADDING
WEIGHTS TO THE BARBELL OR THE WEIGHT
CARRIAGE on page 18). Next, attach the Row Bar
(63) to the High Cable (53) with a Cable Clip (151).
For some exercises, the Chain (142) should be
attached between the Row Bar and the Cable with
two Cable Clips. Adjust the length of the Chain
between the Row Bar and the Cable so that the
Row Bar is in the correct starting position for the
exercise to be performed.
24
23
1
53
151
142
151
63
See the inset drawing. The Pulley Handles (25) can
be attached to the High Cable (53) in the same way.
25
16
ATTACHING THE ACCESSORIES TO THE LOW
ULLEY STATION
P
To use the low pulley station, first place the desired
weights on the weight carriage (see ADDING
WEIGHTS TO THE BARBELL OR THE WEIGHT
CARRIAGE on page 18). Next, attach the Row Bar
(63) to the Low Cable (52) with a Cable Clip (151).
For some exercises, the Chain (142) should be
attached between the Row Bar and the Cable with
two Cable Clips. Adjust the length of the Chain
between the Row Bar and the Cable so that the
Row Bar is in the correct starting position for the
exercise to be performed.
52
151
63
See the inset drawing.
Pulley Handle (25) can be attached to the Low Cable
(52) in the same way.
USING THE LOCKING BAR
Grip the Locking Bar (19) with both hands. Turn the
Locking Bar until the two hooks disengage the slots in
the Left and Right Uprights (1, 2). Raise or lower the
Locking Bar to a new position and turn it until the
hooks engage slots in the Uprights.
The Ankle Strap (26) and a
25
26
142
2
Hook
1
19
ADJUSTING THE ARMS
o change the position of the Right Butterfly
T
pull the Butterfly Adjustment Knob (16) out of the Right
Butterfly Frame (12). Then, slide the Right Butterfly
Arm to the desired position, and reengage the
Butterfly Adjustment Knob into the Right Butterfly
Frame. Change the position of the Left Butterfly
Arm (13) in the same way.
Arm (14),
WARNING: Always adjust both
Butterfly Arms (13, 14) to the same position.
16
12
14
13
17
ADDING WEIGHTS TO THE BARBELL OR THE
WEIGHT CARRIAGE
To use the Barbell (18) or the Weight Carriage (7),
slide the desired amount of weight (not included) onto
the Barbell Adapters (22) or the Weight Carriage
Tubes (8). Secure the weights with the Weight Clips
(27).
WARNING: Do not place more
than 310 lbs. (140 kg) on the Barbell (18), or
150 lbs. (68 kg) on the Weight Carriage (7).
Always place the same amount of weight on
each side of the Barbell or the Weight
Carriage. Always secure weights with the
Weight Clips (27).
MAINTENANCE
18
Weight
22
7
8
27
W
eight
27
Make sure that all parts are properly tightened each time the weight bench is used. 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 to clean the weight bench.
TIGHTENING THE CABLES
Woven cable, the type of cable used on the weight bench, can stretch slightly when it is first used. If there is
slack in the cables before resistance is felt, the cables should be tightened. First, add weights to the weight carriage (see ADDING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE above).
Remove the M10 Nylon Locknut (65) and the M10 x
43mm Bolt (69) from the Cable Trap (55) and the
Small Pulley (33) near the lower end of the two Pulley
Plates (56). Reattach the Small Pulley and the Cable
Trap to the hole closer to the center of the Pulley
Plates. Make sure that the Cable T
proper position and that the Low Cable (52) and
the Small Pulley move smoothly.
If necessary
(33) near the upper end of the Pulley Plates (56) in
the same way.
, adjust the position of the Small Pulley
rap is in the
65
53
33
33
56
69
55
52
Do not overtighten the cables. If a cable tends to slip off the pulleys often, it may have become twisted.
Remove the cable and re-install it. If a cable needs to be replaced, see ORDERING REPLACEMENT PARTS
on the back cover of this manual.
18
CABLE DIAGRAM
The diagram below shows the proper routing of the cables. The numbers in each drawing show the proper routing for that cable. Use the diagram to make sure that the cables and the cable traps are assembled correctly. If
the cables and the cable traps are not assembled correctly, the weight bench will not function properly and damage may occur.
Make sure that the cable traps do not touch or bind the cables.
Butterfly Cable (50)
Length: 8 ft. 6 in. (2.6 m)
4
5
1
3
8
9
2
1
7
2
High Cable (53)
Length: 32 ft. 6 in. (9.9 m)
5
2
6
4
5
Low Cable (52)
Length: 12 ft. 10 in. (3.9 m)
3
1
3
5
6
4
Weight Guide Cable (51)
Length: 10 ft. 2 in. (3.1 m)
6
4
1
2
3
19
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise in
two ways:
• by changing the amount of resistance used
• by changing the number of repetitions or sets per-
formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
The proper amount of resistance for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of resistance that is
right for you. Begin with 3 sets of 8 repetitions for each
exercise you perform. Rest for 3 minutes after each
set. When you can complete 3 sets of 12 repetitions
without difficulty, increase the amount of resistance.
Toning
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate
amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to
20 repetitions as possible without discomfort. Rest for
1 minute after each set. Work your muscles by completing more sets rather than by using high amounts of
resistance.
Weight Loss
To lose weight, use a low amount of resistance and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
Cross Training
Cross training is an 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 elliptical exerciser or exercise cycle, on Tuesday and Thursday.
• Rest from both strength training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
The combination of strength training and aerobic exer
cise will reshape and strengthen your body
op your heart and lungs.
ficient way to get a complete and
,
, plus devel
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the appropriate length of time for each
workout, and the numbers of repetitions and sets to
complete, is an individual matter. Avoid overdoing it
during the first few months of your exercise program.
Progress at your own pace and be sensitive to your
body’s signals. If you experience pain or dizziness
while exercising, stop immediately and cool down.
Find out what is wrong before continuing. Remember
that adequate rest and a proper diet are important factors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature and delivering more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group,
emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary the
exercises from workout to workout.
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
ef
fective 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 accompanying this manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles affected. See the muscle chart on the next
page to find the names of the muscles.
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.
Proper breathing is important; exhale during the exer
tion stage of each repetition and inhale during the
-
return stroke. Never hold your breath.
-
-
20
Rest for a short period of time after each set as
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)
follows:
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. The key to achieving the
greatest results is to make exercise a regular and
enjoyable part of your everyday life.
21
PART LIST—Model No. WEBE9997.0 R
Key No. Qty. Description Key No. Qty. Description
1107A
1 1 Left Upright
2 1 Right Upright
3 1 Center Upright
4
5 4 Hinge Frame
6 2 Carriage Guide
7 1 Weight Carriage
8 2 Weight Carriage Tube
9 1 Center Backrest
10 1 Center Backrest Plate
11 1 Left Butterfly Frame
12 1 Right Butterfly Frame
13 1 Left Butterfly Arm
14 1 Right Butterfly Arm
15 2 Butterfly Pad
16 2 Butterfly Adjustment Knob
17 2 Barbell Guide
18 1 Barbell
19 1 Locking Bar
20 2 Barbell Carriage
21 2 “V”-pulley
22 2 Barbell Adapter
23 2 Barbell Spotter
24 2 Spotter Hook
25 2 Pulley Handle
26 1 Ankle Strap
27 2 Weight Clip
28 1 Foot Plate
29 2 Weight Spotter
30 2 Weight Rest
31 2 Upright Plate
32 2 Swivel Bracket
33 15 Small Pulley
34 3 Large Pulley
35 3 75mm x 50mm Outer Cap
36
37 2 Rack Foot
38 2 38mm Square Outer Cap
39 2 Weight Spotter Pad
40
41 1 75mm x 38mm Outer Cap
42 2 75mm x 38mm Leaning Cap
43
44 2 Barbell End Knob
45 2 Barbell Spotter Bumper
46
47 2 Butterfly Bracket
48 4 Butterfly Bushing Cap
49 2 Butterfly Bushing
50 1 Butterfly Cable
1 Top Frame
2
2
2
4 Butterfly Arm Bracket
127mm x 50mm Outer Cap
eight Rest Pad
W
Large Cable Trap
51 1 Weight Guide Cable
52 1 Low Cable
53 1 High Cable
4 16 Hinge Frame Bushing
5
55 2 Cable Trap
56 2 Pulley Plate
57 1 Double “U”-bracket
58 1 “U”-bracket
59 6 Weight Storage Tube
60 8 48mm Round Inner Cap
61 7 M6 Washer
62 4 Weight Carriage Bushing
63 1 Row Bar
64 4 Swivel Bracket Bearing
65 37 M10 Nylon Locknut
66 30 M10 Washer
67 12 Small Pulley Spacer
68 2 25mm Round Inner Cap
69 12 M10 x 43mm Bolt
70 2 Large Pulley Spacer
71 7 M10 x 25mm Bolt
72 4 M6 x 10mm Screw
73 2 M6 x 87mm Screw
74 4 Barbell Spotter Retainer
75 4 Bar Slide Bushing
76 4 Barbell Bushing
77 4 Barbell Bumpers
78 4 Barbell Spotter Bushing
79 2 M8 x 25mm Shoulder Bolt
80 5 M6 x 40mm Screw
81 2 M10 x 50mm Bolt
82 7 M10 x 55mm Bolt
83 1 M10 x 183mm Bolt
84 8 M8 Nylon Locknut
85 2 M10 x 95mm Bolt
86
87 8 M10 x 102mm Bolt
88 2 M12 x 75mm Bolt
89 2 M12 x 70mm Patch Bolt
90
91 6 M12 x 20mm Patch Bolt
92 3 M10 x 60mm Bolt
93
94 10 M5 x 15mm Self-tapping Screw
95 12 M4 x 15mm Self-tapping Screw
96
97 2 M12 Nylon Locknut
98 5 M4 Washer
99 3 M8 Nut
100 4 M6 x 20mm Screw
2
2
4
1 M10 Thin Nut
M12 x 150mm Bolt
M12 x 63mm Patch Bolt
M12 Washer
22
Key No. Qty. Description Key No. Qty. Description
101 4 M8 x 45mm Bolt
02 4 M8 Washer
1
103 3 Cable Stop
104 3 Cable Eyelet
105 2 M10 x 75mm Bolt
06 1 M10 x 70mm Bolt Set
1
107 1 Bench Frame
108 1 Bench Stabilizer
109 1 Front Leg
110 1 Leg Lever
111 1 Backrest Bracket
112 1 Curl Bar
113 1 Curl Post
114 1 Curl Pad
115 1 Curl Pin
116 1 Seat
117 1 Backrest
118 2 Backrest Frame
119 4 25mm Square Cap
120 1 20mm x 40mm Cap
121 2 M8 x 75mm Carriage Bolt
122 1 Seat Frame
123 1 Seat Pin
124 1 Bench Knob
125 1 Curl Cap
126 2 Curl Bar Cap
127 2 Bench Stabilizer Plate
128 6 Foam Pad
129 2 Short Pad Tube
30 1 Long Pad Tube
1
131 3 64mm Square Cap
132 1 64mm Thick Square Cap
133 4 Bracket Retainer
34 8 M6 x 15mm Screw
1
135 1 Leg Bumper
136 1 Curl Knob
137 1 Leg Lever Cap
138 1 48mm Thick Round Cap
139 2 56mm Square Cap
140 6 19mm Round Cap
141 1 Curl Bumper
142 1 Chain
143 2 127mm x 50mm Inner Cap
144 2 75mm x 50mm Inner Cap
145 2 75mm x 38mm Inner Cap
146 2 28mm Round Inner cap
147 2 63.5mm Round Inner Cap
148 2 Weight Carriage Bumper
149 1 50mm Square Cap
150 4 Cable Guard
151 3 Cable Clip
* – User’s Manual
* – Exercise Guide
* – Grease Packet
* – Hex Key
Note: Specifications are subject to change without notice. See the back cover of this manual for information
about ordering replacement parts. *These parts are not illustrated.
23
116
1
14
113
100
100
123
95
120
122
80
61
125
126
126
141
95
149
95
115
128
128
131
136
109
135
95
130
129
140
129
140
140
128
128
128
128
137
139
106
106
139
138
105
65
124
107
131
131
108
132
84
111
84
84
121
127
95
95
127
80
119
119
66
66
65
83
102
101
80
119
118
118
101
112
117
110
66
66
1
02
102
61
61
61
61
98
140
140
140
EXPLODED DRAWING A—Model No. WEBE9997.0 R1107A
24
2
1
5
32
34
64
59
60
35
36
37
38
29
39
4
30
40
53
53
31
54
66
67
65
91
34
32
64
5
5
5
54
54
54
54
54
59
60
59
60
54
54
54
54
54
54
54
54
60
59
60
59
60
59
29
39
30
40
33
33
67
66
33
33
66
67
66
6
7
65
66
66
65
66
66
65
65
65
35
36
37
38
31
65
65
65
69
94
94
94
103
99
104
94
94
94
94
103
99
104
88
82
87
91
88
91
87
69
69
87
82
65
87
91
7
1
85
85
71
69
94
94
143
1
44
143
144
93
71
71
66
66
133
133
133
133
146
146
93
72
72
72
72
66
66
EXPLODED DRAWING B—Model No. WEBE9997.0 R1107A
25
52
6
6
51
60
60
8
8
62
62
62
7
3
9
10
28
34
35
33
33
21
33
21
43
43
65
67
70
67
66
70
65
97
65
65
65
65
66
67
65
67
66
67
66
67
66
65
92
82
103
99
104
86
86
87
82
82
91
92
87
89
89
71
92
61
73
98
95
98
95
145
96
82
93
93
66
58
33
51
65
69
65
69
33
65
33
5
5
55
56
56
69
57
33
33
65
65
69
69
33
66
69
52
66
41
65
65
65
69
33
145
148
1
48
150
150
150
150
EXPLODED DRAWING C—Model No. WEBE9997.0 R1107A
26
4
4
22
18
19
20
76
76
75
74
75
74
77
78
23
78
77
45
24
74
44
22
20
76
76
75
75
74
77
78
23
78
77
45
24
17
27
26
25
63
68
142
81
71
65
71
65
66
65
66
65
66
66
81
17
12
47
50
48
49
48
42
46
46
14
16
15
134
134
79
84
11
13
15
16
42
46
47
46
48
49
48
134
134
79
84
50
147
90
90
147
151
EXPLODED DRAWING D—Model No. WEBE9997.0 R1107A
27
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 the manual)
•
• the name of the product (see the front cover of this manual)
• the key number and description of the part(s) (see the PART LIST and the EXPLODED DRAWING near the
end of this manual)
LIMITED WARRANTY
ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and
material, under normal use and service conditions, 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
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.
, loss of revenues or profits, loss of enjoyment or use, costs of removal or installation or other
ou may also have other rights which vary from state to state.
This warranty gives you specific legal rights.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
Part No. 258826 R1107A Printed in China © 2007 ICON IP, Inc.
Y
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