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 a part is
damaged or missing, PLEASE
CONTACT OUR CUSTOMER
SERVICE DEPARTMENT
DIRECTLY.
The decals shown here have been
applied to the weight bench.
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.
If a
WEIDER
is a registered trademark of ICON IP
2
, Inc.
Page 3
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
nstructions in this manual and all warnings on the weight bench before using the weight bench.
i
ICON assumes no responsibility for personal injury or property damage sustained by or through the
use of the weight bench.
6
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. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
3. The weight bench is intended for home use
only. Do not use the weight bench in a commercial, rental, or institutional setting.
4.
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
to mount, dismount, and use it.
bench
indoors, away from
bench
.
Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
7. Make sure that the locking pin is fully
engaged before the weight bench is used.
8.
Wear appropriate clothes while exercising.
Always wear athletic shoes for foot protection while exercising.
9.
The weight bench is designed to support a
maximum user weight of 300 lbs. (133 kg)
and a maximum total weight of 400 lbs. (181
kg). Do not use the weight bench with more
than 100 lbs. (45 kg) of weight. Note: The
weight bench does not include weights.
If you feel pain or dizziness while exercising,
10.
stop immediately and cool down.
5. Keep children under age 12 and pets away
from the weight bench at all times.
11. Use the weight bench only as described in
this manual.
3
Page 4
BEFORE YOU BEGIN
Thank you for selecting the new WEIDER®130 weight
bench. The weight bench is designed to be used with
your own weights to develop the major muscles of
your upper body.
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
manual. To help us assist you, note the product model
number and serial number before contacting us. The
ASSEMBLED DIMENSIONS:
Height:
Width: 18 in. (46 cm)
Depth: 54 in. (137 cm)
Weight: 33 lbs. (15 kg)
Seat
Front Leg
39 in. (100 cm)
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.
Backrest
Foam Pad
Locking Pin
Pivot Bracket
4
Page 5
M10 x 65mm Bolt (17)
M10 x 85mm Bolt (23)
M10 x 25mm Bolt (25)
M8 x 68mm Bolt (26)
M10 x 63mm Carriage Bolt (18)
M6 Washer (22)
M10 Nylon Locknut (19)
M8 Nylon Locknut (27)
M4 x 16mm Screw (28)
M6 x 16mm Bolt (24)
M6 x 45mm Bolt (16)
M8 x 15mm Bolt (29)
M10 Large Washer (20)
PART IDENTIFICATION CHART
See the drawings below to identify small parts used in assembly. The number in parentheses below each drawing is the key number of the part, from the PART LIST on page 14. 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 preattached.
5
Page 6
ASSEMBLY
Make Assembly Easier
Tighten all parts as you assemble them, unless
•
instructed to do otherwise.
Everything in this manual is designed to ensure
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.
• As you assemble the weight bench, make sure all
arts are oriented as shown in the drawings.
p
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
• Assembly requires 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, make sure
that you have read and understand the
information in the box above.
Press two 50mm Round Outer Caps (12) onto
the Stabilizer (4) that does not have warning
decals.
Orient the Stabilizer (4) so that the indents are
in the position shown, and attach the Stabilizer
to the Front Leg (2) with two M10 x 63mm
Carriage Bolts (18) and two M10 Nylon
Locknuts (19). Do not tighten the Nylon
Locknuts yet.
1
2
12
Indents
19
19
4
12
18
6
Page 7
2. Attach the Front Leg (2) to the Frame (1) with
two M10 x 65mm Bolts (17), two M10 Large
ashers (20), and two M10 Nylon Locknuts
W
Do not tighten the Nylon Locknuts yet.
(19).
2
9
1
20
17
1
19
20
2
3. Press two 50mm Round Outer Caps (12) onto
the other Stabilizer (4).
Orient the Stabilizer (4) so that the indents and
the decals are in the positions shown, and attach
the Stabilizer to the Rear Leg (3) with two M10 x
63mm Carriage Bolts (18) and two M10 Nylon
Locknuts (19).
Do not tighten the Nylon
Locknuts yet.
Attach the Rear Leg (3) to the Frame (1) with
two M10 x 25mm Bolts (25) and two M10 Large
Washers (20).
Tighten the M10 Nylon Locknuts (19) used in
steps 1–3.
4. Orient the Pivot Bracket (6) as shown, and
attach it to the Backrest Frame (5) with two M8
x 68mm Bolts (26) and two M8 Nylon Locknuts
(27).
Orient the Backrest (7) as shown, and attach it
to the Backrest Frame (5) with four M6 x 16mm
Bolts (24).
3
Warning
12
Decal
Indents
19
20
3
20
19
4
1
25
18
12
4
7
Wide
End
5
24
24
24
27
6
26
7
Page 8
5. Insert the Pivot Bracket (6) into the slot in the
Frame (1).
Apply some of the included grease to the M10 x
5mm Bolt (23). Attach the Backrest Frame (5)
8
to the Frame (1) with the Bolt and an M10
Nylon Locknut (19). Do not overtighten the
Nylon Locknut; the Backrest Frame must
pivot easily.
5
5
19
Insert the Locking Pin (21) into the Frame (1)
and through an adjustment hole in the Pivot
Bracket (6).
6. Attach the tether on the Locking Pin (21) to the
bottom of the Frame (1) with an M4 x 16mm
Screw (28).
Orient the Seat (8) as shown, and attach it to
the Frame (1) with four M6 x 45mm Bolts (16)
and four M6 Washers (22).
6
Adjustment
Holes
6
Slot
Lubricate
8
1
23
1
21
Wide
End
21
Tether
22
28
16
8
Page 9
7. Attach an M8 x 15mmBolt (29) and an M8
Nylon Locknut (27) to the last hole in the Pivot
racket (6).
B
nsert the two Pad Tubes (10) into the Front
I
Leg (2). Slide the four Foam Pads (9) onto the
Pad Tubes.
7
9
27
6
29
2
9
10
8. Make sure that all parts are properly tight-
ened before you use the weight bench.
9
9
Page 10
ADJUSTMENT
This section explains how to adjust the weight bench. See EXERCISE GUIDELINES on page 11 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.
Make sure all parts are properly tightened each time you use the weight bench. Replace any worn parts immediately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use solvents.
ADJUSTING THE BACKREST
The Backrest (7) can be used in a declined position, a level position, or any of three inclined positions. To adjust the Backrest, first remove the
Locking Pin (21) from the Frame (1). Move the
Backrest to the desired position, and reinsert the
Locking Pin into the Frame and an adjustment hole
in the Pivot Bracket (6).
WARNING: Make sure that the
Locking Pin (21) is fully inserted through the
Frame (1) and the Pivot Bracket (6).
7
1
21
6
Adjustment
Holes
10
Page 11
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 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 T
Cross training is an efficient way to get a complete and
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 exer
ciser 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 exercise will reshape and strengthen your body, plus develop your heart and lungs.
raining
-
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the appropriate length of time for each
orkout, and the numbers of repetitions and sets to
w
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
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 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.
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.
.
11
Page 12
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. Make copies of the exercise logs found on
page 13. Use the logs to 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.
12
Page 13
MONDAY
Date:
//
EXERCISEWEIGHTSETSREPS
TUESDAY
Date:
//
WEDNESDAY
Date:
//
THURSDAY
Date:
//
AEROBIC EXERCISE
EXERCISEWEIGHTSETSREPS
AEROBIC EXERCISE
FRIDAY
Date:
EXERCISEWEIGHTSETSREPS
//
Make photocopies of this page for scheduling and recording your workouts.
13
Page 14
PART LIST—Model No. WEBE0377.0R
Key No. Qty.DescriptionKey No. Qty.Description
0607A
11Frame
21Front Leg
3
42Stabilizer
51Backrest Frame
61Pivot Bracket
71Backrest
81Seat
94Foam Pad
102Pad Tube
11419mm Round Inner Cap
12450mm Round Outer Cap
13432mm Square Inner Cap
14145mm Square Inner Cap
15125mm x 50mm Inner Cap
164M6 x 45mm Bolt
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.
1Rear Leg
172M10 x 65mm Bolt
184M10 x 63mm Carriage Bolt
97M10 Nylon Locknut
1
204M10 Large Washer
211Locking Pin
224M6 Washer
231M10 x 85mm Bolt
244M6 x 16mm Bolt
252M10 x 25mm Bolt
262M8 x 68mm Bolt
273M8 Nylon Locknut
281M4 x 16mm Screw
291M8 x 15mm Bolt
*–User’s Manual
*–Exercise Guide
*–Grease Packet
14
Page 15
1
2
3
4
4
5
6
7
8
9
9
9
9
10
11
11
11
12
12
12
12
13
13
14
15
24
24
16
19
19
25
26
23
18
18
27
19
17
20
19
19
19
19
20
21
25
20
22
22
28
27
29
EXPLODED DRAWING—Model No. WEBE0377.0R
0607A
15
Page 16
ORDERING REPLACEMENT PARTS
o order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to pro-
T
vide 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 preauthorized 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.
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 con
nection 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
limitation may not apply to you.
This warranty does not extend
, the above
-
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.