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Model No. WEBE0635.1
Serial No.
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.
USER’S MANUAL
CALL TOLL-FREE:
1-877-992-5999
Mon.–Fri., 6 a.m.–6 p.m. MST
ON THE WEB:
www.weiderservice.com
CAUTION
Read all precautions and instruc
tions in this manual before using
this equipment. Save this manual
for future reference.
-
TABLE OF CONTENTS
Keep hands and
fingers clear of
this area.
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
I
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached in the center of
this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before beginning assembly.
WARNING DECAL PLACEMENT
The decals shown here have been placed on
the weight bench. If a decal is missing or illegible, please call the toll-free telephone number
on the front cover of this manual and order a
free replacement decal. Apply the decal in the
location shown.
WEIDER is a registered trademark of ICON IP
2
, Inc.
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read the following important precautions
before using the weight bench.
1. Read all instructions in this manual and all
warnings on the weight bench before using
the weight bench. Use the weight bench only
as described in this manual.
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 any
commercial, rental, or institutional setting.
4. Keep the weight bench indoors, away from
moisture and dust. Place the weight bench
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 the
weight bench.
5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
6. Keep children under 12 and pets away from
the weight bench at all times.
7. Always wear athletic shoes for foot protection while exercising.
8. Keep hands and feet away from moving parts.
9. The weight bench is designed to support a
maximum user weight of 300 pounds. Do not
place more than 110 pounds, including the
barbell, on the uprights. Do not place more
than 50 pounds on the leg lever.
10. Always place an equal amount of weight on
each side of the barbell.
11. Always secure the weights with the lock collars when they are mounted on the barbell.
12. When using the Leg Lever (7), place a barbell
with the same amount of weight on the
Uprights (not shown) to balance the bench.
13. Always make sure that the pins on the
adjustment tube are fully inserted into the
brackets on the uprights before exercising.
Always exercise with a partner. Your partner
14.
should be ready to catch the barbell if you
cannot complete a repetition.
15. If you feel pain or dizziness at any time 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.
3
BEFORE YOU BEGIN
Thank you for selecting the versatile WEIDER®155
weight bench. The weight bench offers a selection of
weight stations designed to develop every major muscle group of the body. Whether your goal is to tone
our body, build dramatic muscle size and strength, or
y
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, see the front cover of this manual. To help us assist you, please note the product
Barbell
Weight
Right Side
model number and serial number before calling. The
model number is WEBE0635.1. The serial number can
be found on a decal attached to the weight bench (see
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.
Lock Collar
Adjustment Tube
Backrest
Seat
Leg Lever
Note: The terms “right side” and “left side” are determined
relative to a person sitting on the bench; they do not correspond to right and left on the drawings in the manual.
Left Side
Upright
ASSEMBLED DIMENSIONS:
Height: 40 in. / 102 cm
idth: 27 in. / 69 cm
W
152 cm
Depth:
60 in.
/
4
ASSEMBLY
Make Things Easier for Yourself
Everything in this manual is designed to ensure
hat the weight bench can be assembled suc-
t
cessfully by almost anyone. However, the weight
bench has many parts and the assembly
process will take time. By setting aside plenty of
time, assembly will go smoothly.
To hire an authorized service technician to
assemble the weight bench, call toll-free
1-800-445-2480.
Before beginning assembly, carefully read the
following information and instructions:
• Because of its weight and size, the weight bench
should be assembled in the location where it will
be used. Make sure that there is enough clearance to walk around the weight bench as you
assemble it.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
• Assembly requires two people.
• For help identifying small parts, use the PART
IDENTIFICATION CHART.
The included grease, and the following tools
(not included) may be required for assembly:
• Two adjustable wrenches
• One hammer
• One standard screwdriver
• One Phillips screwdriver
• Clear tape or masking tape, and soapy water.
Assembly will be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
1.
Before beginning assembly, make sure you
understand the information in the box
above. For help identifying small parts, use
the PART IDENTIFICATION CHART in the
center of this manual.
Attach the Left Upright (4) to the Center Frame
(3) with two M8 x 53mm Bolts (38), a Support
Plate (40), and two M8 Nylon Locknuts (30). Do
not tighten the Locknuts yet.
Attach the Right Upright (5) to the Center
Frame (3) in the same manner.
1
5
4
3
38
40
38
30
5
2. Attach the Bench Frame (2) to the Center Frame
(3) with two M8 x 53mm Bolts (38), two M8
ashers (31), and two M8 Nylon Locknuts (30);
W
and an M8 x 55mm Bolt (37) and another M8
ylon Locknut (30). D
N
Locknuts yet.
o not tighten the
2
37
31
30
38
3. Attach the Front Leg (1) to the Bench Frame (2)
with three M8 x 15mm Screws (34) and three M8
Washers (31).
4. Set the Adjustment Tube (14) into a set of brackets on the Uprights (4, 5). Make sure that the
pins on the Adjustment Tube are inserted into
the holes in the brackets.
Tighten the M8 Nylon Locknuts (30) used in
steps 1 and 2.
2
38
3
34
34
31
1
4
Pin
31
31
34
5
14
3
30
2
5. Attach the Weight Tube (8) to the Leg Lever (7)
with an M8 x 45mm Bolt (33), two M8 W
(31), the 4mm Spacer (29), and an M8 Nylon
Locknut (30).
ashers
Hole
Pin
5
7
30
31
8
29
31
4
33
6
6. Grease the M10 x 55mm Bolt (35). Attach the Leg
Lever (7) to the Front Leg (1) with the Bolt and an
10 Nylon Locknut (15). D
M
Locknut; the Leg Lever must be able to pivot
asily.
e
o not overtighten the
6
5
1
7
Grease
35
1
7. Attach the Large Backrest (12) to the Backrest
Frames (6) with four M6 x 38mm Screws (39) and
four M6 Washers (32).
Screws yet.
Attach a Small Backrest (13) to the Backrest
Frames (6) with two M6 x 38mm Screws (39) and
two M6 Washers (32). Do not tighten the
Screws yet.
8. Grease the M10 x 160mm Bolt (27). Attach the
Backrest Frames (6) to the Bench Frame (2) with
the Bolt, two M10 Washers (11), and an M10
Nylon Locknut (15). Do not overtighten the
Locknut; the Backrest Frames must be able to
pivot easily.
Do not tighten the
7
13
12
32
32
6
32
8
39
39
39
Tighten the M6 x 38mm Screws (39) used in
step 7.
9. Attach the other Seat (25) to the Bench Frame (2)
with two M6 x 16mm Screws (36).
11
15
6
Grease
11
2
9
25
27
2
36
7
10. Insert a Pad Tube (9) into the Leg Lever (7). Slide
two Foam Pads (10) onto the Pad Tube.
10
Repeat this step with the other Pad Tube (9).
11. Attach the Inner Bar (18) to the Outer Bar (19)
with the two Roll Pins (28).
12. Make sure that all parts have been properly tightened. The use of the remaining parts will be
explained in ADJUSTMENTS, beginning on the
next page.
10
7
9
10
9
11
28
19
28
18
8
ADJUSTMENTS
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 10 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 each exercise.
ake sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediate-
M
ly. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.
ATTACHING WEIGHTS TO THE BARBELL
Slide an equal amount of Weight (16, 17) onto each
end of the barbell. Slide the two Lock Collars (20)
against the Weights and tighten them fully.
WARNING: Always secure the
Weights (16, 17) on the barbell with the Lock
Collars (20).
weight on each side of the barbell. Never use
the barbell with more than 100 pounds.
USING THE LEG LEVER
To use the Leg Lever (7), slide the desired Weights
(16 or 17) onto the Weight Tube (8).
WARNING:
than 50 pounds on the Weight Tube (8). When
using the Leg Lever (7), place a barbell with
the same amount of weight on the Uprights
(not shown) to balance the bench.
Always place an equal amount of
Do not place more
20
17
Barbell
16
20
7
8
16 or 17
ADJUSTING THE BACKREST
To adjust the Backrest (12) to a level position, lift the
Backrest and remove the Adjustment Tube (14). Rest
the Backrest on the Center Frame (3).
To adjust the Backrest (12) to an inclined position, lift
the Backrest and move the
the desired set of brackets on the Uprights (4, 5).
Rest the Backrest on the Adjustment Tube.
Adjustment
Tube (14) to
WARNING: Make sure that the pins
on the Adjustment Tube (14) are inserted into
the holes in the brackets on the Uprights (4, 5).
5
14
4
12
3
9
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
o increase the size and strength of your muscles,
T
push them close to their maximum capacity. Your muscles will adapt and grow as you progressively increase
the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways:
• by changing the amount of weight used
• by changing the number of repetitions or sets per-
formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
The proper amount of weight for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of weight that is right
for you. Begin with 3 sets of 8 repetitions for each
exercise you perform. Rest for 3 minutes after each
set. When you can complete 3 sets of 12 repetitions
without difficulty, increase the amount of weight.
Toning
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate
amount of weight and increase the number of repetitions in each set. Complete as many sets of 15 to 20
repetitions as possible without discomfort. Rest for 1
minute after each set. Work your muscles by completing more sets rather than by using high amounts of
weight.
Weight Loss
To lose weight, use a low amount of weight and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
Cross Training
Cross training is an ef
well-balanced fitness program. An example of a balanced program 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
• Rest from both strength training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
The combination of strength training and aerobic exercise will reshape and strengthen your body, plus develop your heart and lungs.
ficient way to get a complete and
Tuesday and Thursday.
, on
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the exact length of time for each workout,
s well as the number of repetitions or sets completed,
a
is an individual matter. It is important to avoid overdoing it during the first few months of your exercise program. You should progress at your own pace and be
sensitive to your body’s signals. If you experience pain
or dizziness at any time while exercising, stop immediately and begin cooling down. Find out what is wrong
before continuing. Remember that adequate rest and a
proper diet are important factors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature and delivering more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group,
emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary the
exercises from session to session.
Schedule your workouts for the time of day when your
energy level is the highest. Each workout should be
followed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of an
effective exercise program. This requires moving
through the full range of motion for each exercise, and
moving only the appropriate parts of the body.
Exercising in an uncontrolled manner will leave you
feeling exhausted. On the exercise guide accompany
ing this manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles affected. Refer to the muscle chart on the
next page to find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
each repetition should last about half as long as the
return stage. Proper breathing is important. Exhale
during the exertion stage of each repetition and inhale
during the return stroke. Never hold your breath.
-
10
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 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 familiarizing
yourself with the equipment and learning the proper
form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
slowly as you stretch and do not bounce. Ease into
each stretch gradually and go only as far as you can
ithout strain. Stretching at the end of each workout
w
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. List the
date, the exercises performed, the resistance used,
and the numbers of sets and repetitions completed.
Record your weight and key body measurements at
the end of every month. Remember, the key to achieving the greatest results is to make exercise a regular
and enjoyable part of your everyday life.
11
M10 Washer (11)
M8 Washer (31)
M6 Washer (32)
M8 Nylon Locknut (30)
M10 Nylon Locknut (15)
M10 x 160mm Bolt (27)
M8 x 45mm Bolt (33)
M8 x 53mm Bolt (38)
M8 x 55mm Bolt (37)
M8 x 15mm Screw (34)
M6 x 38mm Screw (39)
M6 x 16mm Screw (36)
M10 x 55mm Bolt (35)
PART IDENTIFICATION CHART
efer to the drawings below to identify small parts used in assembly. The number in parentheses by each draw-
R
ing is the key number of the part, from the PART LIST in the center of this manual.
may have been pre-attached. If a part is not in the parts bag, check to see if it has been pre-attached.
Note: Some small parts
PART LIST—Model No. WEBE0635.1 R1005A
ey No. Qty. Description Key No. Qty. Description
K
1
2 1 Bench Frame
3
4 1 Left Upright
5 1 Right Upright
6 2 Backrest Frame
7 1 Leg Lever
8 1 Weight Tube
9 2 Pad Tube
10 4 Foam Pad
11 2 M10 Washer
12 1 Large Backrest
13 1 Small Backrest
14 1 Adjustment Tube
15 2 M10 Nylon Locknut
16 4 10-pound Weight
17 4 15-pound Weight
18 1 Inner Bar
19 1 Outer Bar
20 2 Lock Collar
21 1 38mm Square Cap
22 4 25mm Square Cap
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of the user’s manual for information about ordering replacement parts.
1 Front Leg
1 Center Frame
3 4 25mm Round Cap
2
24 2 32mm Square Cap
5 1 Seat
2
26 4 19mm Round Cap
27 1 M10 x 160mm Bolt
28 2 Roll Pin
29 1 4mm Spacer
30 8 M8 Nylon Locknut
31 7 M8 Washer
32 6 M6 Washer
33 1 M8 x 45mm Bolt
34 3 M8 x 15mm Screw
35 1 M10 x 55mm Bolt
36 2 M6 x 16mm Screw
37 1 M8 x 55mm Bolt
38 6 M8 x 53mm Bolt
39 6 M6 x 38mm Screw
40 2 Support Plate
# 1 User’s Manual
# 1 Exercise Guide
# 1 Grease Packet
16
17
18
19
20
20
23
23
28
10
10
26
26
9
26
26
9
23
24
31
33
31
29
30
23
8
24
7
15
21
35
34
31
1
36
34
31
34
2
38
38
25
30
37
38
38
38
38
3
30
31
4
40
30
30
5
14
39
39
39
22
32
32
32
2
2
6
6
11
27
11
15
12
13
40
EXPLODED DRAWING—Model No. WEBE0635.1 R1005A
ORDERING REPLACEMENT PARTS
To order replacement parts, see the front cover of this manual. To help us assist you, please be prepared to give
he following information:
t
• the MODEL NUMBER of the product (WEBE0635.1)
• the NAME of the product (WEIDER 155 weight bench)
• the SERIAL NUMBER of the product (see the front cover of this manual)
• the KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and EXPLODED DRAWING in the
center 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 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, the above
limitation may not apply to you.
-
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
Part No. 235385 R1005A Printed in China © 2005 ICON IP, Inc.
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