QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. If you have
questions, or find that there are
missing or damaged parts, we
will guarantee you complete satisfaction through direct assistance from our factory.
TO AVOID UNNECESSARY
DELAYS, PLEASE CALL DIRECT
TO OUR TOLL-FREE CUSTOMER
HOT LINE. The trained technicians on our customer hot line
will provide immediate assistance, free of charge to you.
CUSTOMER HOT LINE:
1-800-999-3756
Mon.ÐFri., 6 a.m.Ð6 p.m. MST
Model No. WEBE07790
Serial No.
Write the serial number in the space
above for reference.
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
Serial Number Decal (under seat)
USERÕS MANUAL
PATENT PENDING
¨
Visit our website at
www.weiderfitness.com
new products, prizes,
fitness tips, and much more!
2
Warning Decal Placement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Important Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Before You Begin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Part Identification Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Assembly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Adjusting the Weight Bench . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Exercise Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
Ordering Replacement Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Limited Warranty . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
Note: A Part List/Exploded Drawing is attached to the center of this manual. Remove the Part List/Exploded
Drawing before beginning assembly.
Table of Contents
The decal shown below has been placed on the weight bench. If the decal is missing, or if it is not legible, please call our Customer Service Department toll-free at 1-800-999-3756, Monday through Friday, 6
a.m. until 6 p.m. Mountain Time, to order a replacement decal. Apply the replacement decal to the location shown.
Warning Decal Placement
3
1. Read all instructions in this manual 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. Use the weight bench only on a level surface.
Cover the floor beneath the weight bench for
protection.
5. Inspect and tighten all parts each time you
use the weight bench. Replace any worn
parts immediately.
6. Keep children under 12 and pets away from
the weight bench at all times.
7. Keep hands and feet away from moving parts.
8. Always wear athletic shoes for foot protection while exercising.
9. Do not use a barbell (not included) longer
than six feet with the weight bench.
10. Always make sure there is an equal amount
of weight on each side of your barbell.
11. The weight bench is designed to support a
maximum of 460 pounds, including the user,
a barbell and weights. Do not place more
than 210 pounds, including a barbell and
weights, on the weight rests. Do not place
more than 130 pounds on the weight carriage.
Do not place more than 130 pounds on the
leg lever for normal use.
12. Always place 50 pounds on the leg lever to
balance the bench when performing squat
exercises (see page 15).
13. Always fold the backrest out of the way when
performing squat exercises (see page 15). Do
not sit on the seat when the backrest is folded.
14. Do not stand with your back to the weight
bench when performing squat exercises (see
page 15). You should be able to see the
weight rests while exercising so that you can
safely return the barbell to the weight rests
when you finish the exercise.
15. When using the backrest, make sure the
adjustment tube is fully inserted into the
adjustment holes in the uprights.
16. Always remove the lat tower or curl post
from the front leg before performing leg curl
or leg extension exercises with the leg lever
(see page 14).
17. When performing an exercise during which
you are sitting on the bench with your back
to the lat tower, make sure there is plenty of
space between your back and the weight carriage. Always lower the weight carriage in a
controlled manner. Never let the weight carriage drop.
18. Always set both weight rests at the same
height. Make sure the weight rest is turned
so the locking pin snaps into place around
the upright.
19. Always exercise with a partner. When you
are performing bench press exercises, squat
exercises or toe raise exercises, your partner
should stand behind you to catch the barbell
if you cannot complete a repetition.
20. 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.
To reduce the risk of serious injury, read the following important
precautions before using the weight bench.
WARNING:
Important Precautions
4
Lat Tower
Weight
Tube
Lat Bar
Backrest
Weight Carriage
Weight Rest
Leg Lever
Seat
Thank you for selecting the versatile WEIDER¨175
Weight Bench. The WEIDER¨175 is designed to help
you develop every major muscle group of the body.
Whether your goal is a shapely figure, dramatic muscle size and strength or a healthier cardiovascular system, the WEIDER¨175 Weight Bench will help you
achieve the specific results you want.
For your benefit, read this manual carefully before
using the WEIDER¨175 Weight Bench. If you have
additional questions, please call our Customer Service
Department toll-free at 1-800-999-3756, Monday
through Friday, 6 a.m. until 6 p.m. Mountain Time
(excluding holidays). To help us assist you, please
note the product model number and serial number
before calling. The model number is WEBE07790. The
serial number can be found on a decal attached to the
Weight Bench (see the front cover of this manual).
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
Before You Begin
Adjustment
Tube
Curl Pad
Right Side
Left Side
Note: The terms Òright sideÓ and Òleft sideÓ are
determined relative to a person sitting on the
bench, and they do not correspond to what is
right and left on the drawings in the manual.
5
Part Identification Chart - Model No. WEBE07790
R1299A
M10 Nylon Locknut (11)-20
M8 Nylon Locknut (13)-1
M6 Washer (30)-5
M8 Washer (23)-2
M6 x 16mm Screw (3)-4
M6 x 38mm Screw (4)-4
Pulley Spacer (41)-2
M10 x 62mm Carriage Bolt (33)-8
M10 x 62mm Bolt (48)-1
Leg Lever Spacer (50)-1
16mm x 18.5mm Spacer (8)-2
M8 x 58mm Bolt (43)-1
M10 Washer (6)-7
M10 x 19mm Bolt (46)-1
M10 x 68mm Bolt (34)-9
M10 x 155mm Bolt (22)-1
M6 x 63mm Screw (7)-1
1. Before assembling this product, make sure you
understand the information in the box above.
Press a 2Ó Square Inner Cap (17) into the top end of
one Upright (1).
Press a 2Ó Square Inner Cap (17) into each end of
the Right Stabilizer (26).
Insert three M10 x 62mm Carriage Bolts (33) through
the holes in the Right Stabilizer (26). Note: On one
side of the Stabilizer there is an indentation
around the holes. Insert the Bolts from this side.
Place the Stabilizer flat on the floor.
Place the Upright (1) over the three M10 x 62mm
Carriage Bolts (33) in the Right Stabilizer (26).
Secure the Upright with three M10 Nylon Locknuts
(11). Do not tighten the Nylon Locknuts yet. Note:
Set the Upright aside and make sure it cannot fall
over.
1
6
Before beginning assembly, carefully read the
following information and instructions:
¥ Assembly requires two people.
¥ 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.
¥ For help identifying the small parts, use the PART
IDENTIFICATION CHART on page 5.
¥ As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
The following tools (not included) are required
for assembly:
¥ Two (2) adjustable wrenches
¥ One (1) rubber mallet
¥ One (1) standard screwdriver
¥ One (1) phillips screwdriver
¥ Lubricant, such as grease or petroleum jelly
plus soapy water.
Assembly will be more convenient if you have the
following tools: A socket set, a set of open-end or
closed-end wrenches or a set of ratchet wrenches.
Assembly
Make Things Easier for Yourself!
Everything in this manual is designed to ensure
that the assembly of our products can be completed successfully by anyone. However, it is important to recognize that your new equipment is a
sophisticated product with many small parts and
consequently, the assembly process will take
time. Most people find that by setting aside plenty
of time, and by deciding to make the task enjoyable, assembly will go smoothly.
33
1
11
11
17
33
26
17
17
7
17
11
17
33
25
33
31
11
3. Note: The Left Stabilizer (25) has a tube that
allows you to store the Curl Pad and Lat Tower
(44 and 9, not shown). Depending on where you
plan to place the weight bench, it may be more
practical for you to have this storage tube on the
right side of the bench. If so, simply switch the
two Uprights (1) before attaching the Crossbar
(20).
Insert two M10 x 68mm Bolts (34) through the holes
in one of the Support Plates (16) and then through
the indicated holes in one Upright (1).
While a second person is holding the Upright (1),
slide the bracket on the Crossbar (20) over the two
M10 x 68mm Bolts (34). Secure the Crossbar with
two M10 Nylon Locknuts (11).
Attach the Crossbar (20) to the second Upright (1) in
the same manner.
16
34
1
1
3
2. Press a 2Ó Square Inner Cap (17) into the top end of
one Upright (1).
Press a 2Ó Square Inner Cap (17) into each end of
the Left Stabilizer (25).
Press a 38mm x 38mm Square Inner Cap (31) into
the top of the tube on the Left Stabilizer (25).
Insert three M10 x 62mm Carriage Bolts (33) through
the holes in the Left Stabilizer (25). Note: On one
side of the Stabilizer there is an indentation
around the holes. Insert the Bolts from this side.
Place the Stabilizer flat on the floor.
Place the Upright (1) over the three M10 x 62mm
Carriage Bolts (33) in the Left Stabilizer (25). Secure
the Upright with three M10 Nylon Locknuts (11). Do
not tighten the Nylon Locknuts yet.
2
1
17
11
11
20
11
11
25
34
16
8
5. Insert two M10 x 68mm Bolts (34) through the indicated bracket on the Bench Frame (5) and then through
the holes in the Front Leg (19).
Secure the upper of the two M10 x 68mm Bolts (34)
with an M10 Nylon Locknut (11).
Secure the lower of the two M10 x 68mm Bolts (34)
with an M10 Washer (6) and an M10 Nylon Locknut
(11). Do not tighten the Nylon Locknuts yet.
5
6. Slide an M10 Washer (6) onto each of two M10 x
68mm Bolts (34). Slide the Bolts through the indicated
holes in the Crossbar (20).
Slide the bracket on the Bench Frame (5) onto the
two M10 x 68mm Bolts (34) in the Crossbar (20).
Secure the Bench Frame with two M10 Nylon
Locknuts (11). Go back and tighten all M10 Nylon
Locknuts used in steps 1 through 6.
6
19
11
6
34
34
5
11
34
6
20
11
5
4. Press a 2Ó Square Inner Cap (17) into each end of
the Front Stabilizer (37).
Insert two M10 x 62mm Carriage Bolts (33) through
the holes in the Front Stabilizer (37). Note: On one
side of the Stabilizer there is an indentation
around the holes. Insert the Bolts from this side.
Place the Stabilizer flat on the floor.
Place the Front Leg (19) over the two M10 x 62mm
Carriage Bolts (33) in the Front Stabilizer (37).
Secure the Front Leg with two M10 Nylon Locknuts
(11). Do not tighten the Nylon Locknuts yet.
4
19
17
37
33
17
11
11
7. Press a 45mm x 45mm Square Inner Cap (24) into
each end of the Leg lever (18).
Attach the Weight Tube (39) to the Leg Lever (18)
with an M8 x 58mm Bolt (43), two M8 Washers (23),
the Leg Lever Spacer (50) and an M8 Nylon Locknut
(13).
7
24
18
24
24
13
50
23
23
43
39
9
11. Slide an M10 Washer (6) onto the M10 x 155mm Bolt
(22). Lubricate the Bolt.
Place the Backrest (15) onto the Adjustment Tube
(29). Slide the M10 x 155mm Bolt (22) through the
right Backrest Tube (27) and then slide a 16mm x
18.5mm Spacer (8) onto the Bolt.
Line up the M10 x 155mm Bolt (22) with the hole in
the Bench Frame (5) and slide the Bolt through the
Frame until the tip is barely visible on the other side.
Place a 16mm x 18.5mm Spacer (8) between the
Bench Frame and the left Backrest Tube (27) and
slide the Bolt through both the Spacer and the
Backrest Tube. Secure the Bolt with an M10 Washer
(6) and an M10 Nylon Locknut (11). Do not over-
tighten the Nylon Locknut. You must be able to
freely pivot the Backrest. Tighten the four M6 x
38mm Screws (4) used in step 10.
11
6
22
8
15
29
27
6
5
11
10. Press a 1Ó Square Inner Cap (28) into each end of
the two Backrest Tubes (27).
Attach the Backrest Tubes (27) to the Backrest (15)
with four M6 x 38mm Screws (4) and four M6
Washers (30). Note: Do not tighten the four
Screws yet.
10
15
4
28
4
27
30
30
28
8. Press the Angle Cap (49) onto the indicated end of
the Weight Tube (39). Press a 1Ó Round Inner Cap
into the opposite end of the Weight Tube. Slide a
Weight Stop (53) onto the Weight Tube.
Lubricate the M10 x 68mm Bolt (34). Attach the Leg
Lever (18) to the indicated hole in the bracket on the
Front Leg (19) with the Bolt and an M10 Nylon
Locknut (11). Do not overtighten the Nylon
Locknut. You must be able to freely pivot the Leg
Lever.
8
19
18
53
12
39
11
49
Lubricate
34
9. Press a 1Ó Round Inner Cap (12) into each end of the
Adjustment Tube (29).
Insert the Adjustment Tube (29) into the indicated
holes in the Uprights (1) in the following manner:
First, slide the end with no locking clip partway
through the right Upright. Next, slide the end with the
locking clip into the left Upright as far as it will go.
Finally, rotate the Adjustment Tube until the locking
clip snaps into place around the Upright.
9
1
12
1
29
12
Locking
Clip
Lubricate
10
15
15. Press a Carriage Bushing (2) onto each end of the
Weight Carriage (47).
Press a 1Ó Round Inner Cap (12) into each end of the
weight tube on the Weight Carriage (47).
Insert the M10 x 19mm Bolt (46) through the bracket
on the Weight Carriage (47) from the indicated direction.
2
46
2
12
47
12
13. Press a 3/4Ó Round Inner Cap (54) into each end of
the three Pad Tubes (38).
Slide a Foam Pad (10) onto one end of each Pad
Tube (38).
Slide the free end of each Pad Tube (38) into the indicated holes in the Leg Lever (18) and the bracket on
the Front Leg (19). Secure the Pad Tubes by sliding
another Foam Pad (10) onto each of them.
13
54
38
54
10
54
10
54
10
19
38
18
54
38
10
54
14. Locate the Cable (45) and note that it has a closed
loop on one end and a ball on the other. Slide the
closed loop through the slot in the Lat Tower (9) from
the direction shown.
Place the Cable (45) in the groove of the Pulley (35)
and attach the Pulley inside the slot in the Lat Tower
(9) with the M10 x 62mm Bolt (48), two M10 Washers
(6), two Pulley Spacers (41) and an M10 Nylon
Locknut (11).
Press a 45mm x 45mm Square Inner Cap (24) into
the top of the Lat Tower (9).
14
41
6
9
11
35
6
41
24
45
48
12. Attach one end of the Seat (14) to the indicated hole
in the Bench Frame (5) with an M6 x 63mm Screw (7)
and an M6 Washer (30).
Attach the other end of the Seat (14) to the bracket
on the Bench Frame (5) with two M6 x 16mm Screws
(3).
12
14
5
3
7
30
11
17. Insert the Lat Tower (9) into the Front Leg (19). The
Lat Tower must be turned as shown. Secure the
Lat Tower with the Adjustment Knob (36).
17
9
19
36
16. Slide the Weight Carriage (47) onto the Lat Tower (9).
Make sure the Weight Carriage is oriented as
shown.
Slide the closed loop on the Cable (45) onto the M10
x 19mm Bolt (46) in the bracket on the Weight
Carriage (47). Secure the Cable with an M10 Nylon
Locknut (11).
Slide a Weight Stop (53) onto each end of the weight
tube on the Weight Carriage (47).
16
47
53
46
53
11
45
9
12
18. Attach the Curl Pad (44) to the Curl Post (42) with
two M6 x 16mm Screws (3).
18
42
3
44
19. Press a 1Ó Round Inner Cap (32) into the end of each
Weight Rest (21).
Insert the Weight Rests (21) into one set of holes in
the Uprights (1). Turn each Weight Rest until the locking clip snaps into place around the Upright. Make
sure both Weight Rests are set at the same
height.
19
32
21
32
21
1
1
20. Make sure all parts are properly tightened before you use the weight bench. The use of all remaining
parts will be explained in ADJUSTING THE WEIGHT BENCH starting on the next page.
13
ADJUSTING THE WEIGHT RESTS
To change the height of the Weight Rests (21), first
remove your barbell from the Weight Rests. Then
move the Weight Rests to a different set of adjustment
holes in the Uprights (1). Make sure you turn the Weight
Rest so the locking clip snaps into place around the
Upright.
WARNING: Always set both weight rests at the
same height.
21
21
1
ADJUSTING THE BACKREST
The Backrest (15) can be set to five different positions: a
level position, two decline positions and two incline positions.
To change the position of the Backrest (15), move the
Adjustment Tube (29) to a different set of adjustment
holes in the Uprights (1). To set the Backrest (15) to the
lowest decline position, remove the Adjustment Tube (29)
and lower the Backrest directly onto the Crossbar (20).
To remove the Adjustment Tube (29), follow this proce-
dure: First, rotate the Adjustment Tube until the locking
clip is free of the Upright (1). Next, slide the end with the
locking clip out of the left Upright. Finally, slide the end
with no locking clip out of the right Upright.
To re-insert the Adjustment Tube (29), follow this procedure: First, slide the end with no locking clip partway
through the right Upright. Next, slide the end with the
locking clip into the left Upright as far as it will go. Finally,
rotate the Adjustment Tube until the locking clip snaps
into place around the Upright.
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 17 for important information on how to get the most benefit from your exercise program. Also, refer to the accompanying
exercise poster to see the correct form for each exercise.
Inspect and tighten all parts 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 Weight Bench
15
1
1
29
14
ATTACHING THE CURL POST OR LAT TOWER
For some exercises, the Curl Post (42) must be attached
to the weight bench.
Insert the Curl Post (42) into the indicated hole in the
Front Leg (19). Align the holes in the Front Leg and the
Curl Post. Secure the Curl Post with the Adjustment Knob
(36). Make sure that you fully tighten the Adjustment
Knob.
For other exercises, the Lat Tower (9) must be attached
to the weight bench.
Insert the Lat Tower (9) into the indicated hole in the
Front Leg (19). Align the holes in the Front Leg and the
Lat Tower. Secure the Lat Tower with the Adjustment
Knob (36). Make sure that you fully tighten the
Adjustment Knob.
When the Lat Tower or Curl Post are not in use, they
can be stored on the storage tube on the Left
Stabilizer (25, see the inset drawing). However, for
some exercises, you should store these parts away
from the weight bench so they do not interfere with
your exercise program.
36
9
42
19
ADJUSTING THE PAD TUBE
The Pad Tube (38) that is inserted in the bracket on the
Front Leg (19) can be adjusted to either a high or low
position.
To adjust the Pad Tube (38), remove one Foam Pad (10).
Slide the Pad Tube out of the bracket on the Front Leg
(19) and re-insert it through the other set of holes in the
bracket. Slide the Foam Pad back onto the Pad Tube.
10
19
Bracket
38
ATTACHING WEIGHTS TO THE LEG LEVER
To use the Leg Lever (18), slide the desired amount of
weight (not included) onto the Weight Tube (39).
WARNING: Do not place more than 130 pounds on
the leg lever.
18
39
42
25
15
ADJUSTING THE BENCH FOR SQUAT EXERCISES
To perform squat or toe raise exercises, fold the Backrest
(15) into the upright position by lifting and pulling it forward as far as it will go.
Remove the Adjustment Tube (29, not shown) from the
Uprights (1).
Insert the Weight Rests (21) into one of the two highest
sets of holes in the Uprights (1). Important: For squat
exercises, the Weights Rests must be inserted from
the back, as shown.
WARNING: Always fold the backrest out of the way
when performing squat exercises. Do not sit on the
seat when the backrest is folded.
WARNING: Always place 50 pounds on the leg
lever to balance the bench when performing squat
exercises.
WARNING: Do not stand with your back to the
weight bench when performing squat exercises.
You should be able to see the weight rests while
exercising so that you can safely return the barbell
when you finish the exercise.
21
1
1
15
21
ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE
To use the Lat Tower (9), slide the desired amount of
weight (not included) onto the weight tube on the Weight
Carriage (37). Note: Make sure the two Weight Stops (53)
are mounted on the weight tube before sliding the
weights in place.
WARNING: Do not place more than 130 pounds on
the weight carriage. Always place the same amount
of weight on each side of the weight carriage.
When performing an exercise during which you are
sitting on the bench with your back to the lat tower,
make sure there is plenty of space between your
back and the weight carriage. Always lower the
weight carriage in a controlled manner. Never let
the weight carriage drop.
47
53
9
16
ATTACHING THE LAT BAR TO THE LAT TOWER
To use the Lat Tower (9), attach the Lat Bar (51) to the
Cable (45) with a Cable Clip (40).
9
51
40
45
17
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
The only way to increase the size and strength of
your muscles is to push them close to their maximum
capacity. When you progressively increase the intensity of your exercise, your muscles will continually
adapt and grow. You can tailor the individual exercise
to the proper intensity level in two ways:
¥ by changing the amount of weight used
¥ by changing the number of repetitions or sets per-
formed. (A ÒrepetitionÓ is one complete cycle of an
exercise, such as one sit-up. A ÒsetÓ is a series of
repetitions.)
The proper amount of weight for each exercise obviously 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
Many people desire a complete and well-balanced fitness program, and cross training is a very efficient
way to accomplish this. One example of a balanced
program is:
¥ Plan weight training workouts on Monday,
Wednesday and Friday.
¥ Plan 20 to 30 minutes of aerobic exercise, such as
cycling, running or swimming on Tuesday and
Thursday.
¥ Rest from both weight training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
The combination of weight training and aerobic exercise will reshape and strengthen your body plus
develop your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Specifying the exact length of time for each workout,
as well as the number of repetitions or sets for each
exercise, is a highly individual matter. It is very 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 bodyÕs 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
with emphasis on the areas that you want to develop
the 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
You will gain the greatest benefits from exercising by
maintaining proper form. 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 poster accompanying this manual, you will find photographs showing
the correct form for several exercises. A description of
each exercise is also provided, along with a list of the
muscles affected. Refer to the muscle chart on page
18 to find the locations 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!
Exercise Guidelines
18
You should rest for a short period of time after each
set. The ideal resting periods are:
¥ Rest three minutes after each set for a muscle build-
ing workout
¥ Rest one minute after each set for a toning workout
¥ Rest 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
without strain. Stretching at the end of each workout
is very effective for increasing flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. The
chart on page 19 of this manual can be photocopied
and used to schedule and record your workouts. List
the date, the exercises performed, the weight plus 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.
Muscle Chart
Pectoralis
Major
Biceps
Obliques
Brachioradials
Brachioradials
Hip Flexors
Abductor
Quadriceps
Soleus
Rectus
Abdominus
Adductor
Trapezius
Trapezius
Rhomboideus
Deltoid
Deltoid
Triceps
Latissimus Dorsi
Spinae Erectors
Gluteus
Medius
Gluteus
Maximus
Hamstring
Abductors
Gastrocnemius
19
MONDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
AEROBIC EXERCISE
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
FRIDAY
Date:
/ /
Make photocopies of this page for scheduling and recording your workouts.
Note: Ò#Ó indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of the userÕs manual for information about ordering replacement parts.
Part List - Model No. WEBE07790
R1299A
1 2 Upright
2 2 Carriage Bushing
3 4 M6 x 16mm Screw
4 4 M6 x 38mm Screw
5 1 Bench Frame
6 7 M10 Washer
7 1 M6 x 63mm Screw
8 2 16mm x 18.5mm Spacer
9 1 Lat Tower
10 6 Foam Pad
11 20 M10 Nylon Locknut
12 5 1Ó Round Inner cap
13 1 M8 Nylon Locknut
14 1 Seat
15 1 Backrest
16 2 Support Plate
17 8 2Ó Square Inner Cap
18 1 Leg Lever
19 1 Front Leg
20 1 Crossbar
21 2 Weight Rest
22 1 M10 x 155mm Bolt
23 2 M8 Washer
24 4 45mm x 45mm Square Inner Cap
25 1 Left Stabilizer
26 1 Right Stabilizer
27 2 Backrest Tube
28 4 1Ó Square Inner Cap
29 1 Adjustment Tube
30 5 M6 Washer
31 1 38mm x 38mm Square Inner Cap
32 2 1Ó Round Inner Cap
33 8 M10 x 62mm Carriage Bolt
34 9 M10 x 68mm Bolt
35 1 Pulley
36 1 Adjustment Knob
37 1 Front Stabilizer
38 3 Pad Tube
39 1 Weight Tube
40 1 Cable Clip
41 2 Pulley Spacer
42 1 Curl Post
43 1 M8 x 58mm Bolt
44 1 Curl Pad
45 1 Cable
46 1 M10 x 19mm Bolt
47 1 Weight Carriage
48 1 M10 x 62mm Bolt
49 1 Angle Cap
50 1 Leg Lever Spacer
51 1 Lat Bar
52 2 Grip
53 3 Weight Stop
54 6 3/4Ó Round Inner Cap
55 2 Weight Clip
56 1 Stop Screw
# 1 UserÕs Manual
# 1 Exercise Guide
Key No. Qty. Description Key No. Qty. Description
41
45
35
40
50
23
43
49
18
23
13
53
39
12
17
51
52
52
48
6
6
11
24
8
56
3
3
11
45
46
9
2
12
47
12
2
10
54
38
54
17
11
38
10
54
54
24
10
24
54
38
54
10
10
24
11
11
34
11
10
17
33
37
36
14
42
44
15
28
27
30
30
4
4
11
6
6
22
34
34
3
7
30
11
11
5
33
33
26
17
11
11
11
17
20
16
34
12
1
17
32
21
34
11
12
11
11
11
11
16
34
17
25
17
33
33
1
32
21
53
53
19
28
29
11
11
6
6
6
31
55
Exploded Drawing - Model No. WEBE07790
R1299A
Part No. 157574 J01899-C R1299A Printed in China © 1999 ICON Health & Fitness, Inc.
To order replacement parts, simply call our Customer Service Department toll-free at 1-800-999-3756, Monday
through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be prepared to give the following information when calling:
1. The MODEL NUMBER of the product (WEBE07790).
2. The NAME of the product (WEIDER¨175 Weight Bench).
3. The SERIAL NUMBER of the product (see the front cover of this manual).
4. The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED
DRAWING at the center of this manual).
Ordering Replacement Parts
WEIDER is a registered trademark of ICON Health & Fitness, Inc.
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 at one of its authorized service centers. All products for which warranty claim is made must be received by ICON at one of its authorized service centers with all freight and other
transportation charges prepaid, accompanied by sufficient proof of purchase. All returns must be pre-authorized by ICON. 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,
loss of revenues or profits, loss of enjoyment or use, costs of removal, 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
Limited Warranty
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