Weider WEBE09380, 831158910 Owner’s Manual

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Page 1

WE|

Sears Model No. 831.15891.0 Kmart Model No. WEBE0938.0

Serial No. Write the serial number in the

space above for future reference.

Serial Number

Decal

QUESTIONS?

USER'S MANUAL

As a manufacturer, we are com- mitted to providing complete

customer satisfaction. If you have questions, or if parts are missing,

PLEASE DO NOT CONTACT THE STORE; please contact

Customer Care.

iMPORTANT: You must note the product model number and

serial number (see the drawing above) before contacting us:

SEARS CUSTOMERS:

1-800-4-MY-NOIVlE®

(1-800-469-4663) KMART CUSTOMERS:

1-877-992-5999

Mon.-Fri., 6 a.m.-6 p.m. MT Sat. 8 a.m.-4 p.m. MT

www,weiderfitness.com

new products, prizes,

fitness tips, and much more!

Page 2

TABLE OF CONTENTS

WARNING DECAL PLACEMENT .............................................................. 2

IMPORTANT PRECAUTIONS ................................................................ 3

BEFORE YOU BEGIN ...................................................................... 4

PART IDENTIFICATION CHART .............................................................. 5

ASSEMBLY ............................................................................... 6

ADJUSTMENT ........................................................................... 10

EXERCISE GUIDELINES ................................................................... 12

PART LIST .............................................................................. 14

EXPLODED DRAWING .................................................................... 15

ORDERING REPLACEMENT PARTS .................................................. Back Cover

LIMITED WARRANTY .............................................................. Back Cover

WARNING DECAL PLACEMENT

This drawing shows the location(s) of the warning decal(s). 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 decal(s) may not be shown at actual

size.

hands and

HSarea.

clear of

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iMPORTANT PRECAUTIONS

Page 4

BEFORE YOU BEGIN

Thank you for selecting the WELDER PRO TM 290 W weight bench. The versatile 290 W weight bench is

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 develop a healthier 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

ASSEMBLED DIMENSIONS: Height: 6 ft. (183 cm)

Width: 5 ft. (152 cm) Depth: 6 ft. (183 cm) Weight: 200 Ibs. (91 kg)

Lat Bal

Lat Tower

Backrest

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 model number and the location of the serial number

decal are shown on the front cover of this manual.

Before reading further, please review the drawing below and familiarize yourself with the labeled parts.

Weight Rest

Barbell

9st Support

Leg Lever

Weight Tube

Upright

Seat

Adjustment Knob

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PART iDENTiFiCATiON CHART

This chart is provided to help you identify the small parts used in assembly, The number in parentheses below each part refers to the key number of the part from the PART LIST near the end of this manual, Note: Some small parts may have been preattaehed. If a part is not in the hardware kit, check to see if it has been preattaehed.

M10 x 137mm Bolt (36)

©€:

M10 x 63mm Bolt (32)

M8 x 55mm Bolt (18)

M10 x 50mm Bolt (47)

.....................

M8 x 43ram Bolt (39)

M8 x 42mm Carriage Bolt (37)

M8 Locknut (17)

M6 Washer (26)

M10 Locknut (33)

M8 Washer (16)

M10 x 19mm Bolt (48) /

M1OWasher (34)

M6 x 16mm Screw (29)

M6 x 38mm Screw (30)

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ASSEMBLY

• For help identifying 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.

Tighten all parts as you assemble them, unless instructed to do otherwise.

Before beginning assembly, carefully read the fol- lowing information and instructions:

. Assembly requires two people.

. 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.

Orient the Crossbar (3) so that the warning decals are on top. Attach the Crossbar to an Upright (1) with two M8 x 55mm Bolts (18), two M8 Washers (16), and two M8 Locknuts (17); do not tighten the Locknuts yet.

Attach the Crossbar (3) to the other Upright (1) in the same way.

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 _--_ 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.

Warning

Decals

Orient the Stabilizer (13) so that the indented holes are facing the floor. Attach the Front Leg (8) to the Stabilizer with two M8 x 42ram Carriage Bolts (37) and two M8 Locknuts (17); do not tighten the Locknuts yet.

-8

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Attach the Front Leg (8) to the Frame (2) with two

3. 3 M8 x 43mm Bolts (39), four M8 Washers (16),

and two M8 Locknuts (17); do not tighten the Locknuts yet.

Attach the Frame (2) to the Crossbar (3) with three M8 x 55ram Bolts (18), two M8 Washers (16), and

three M8 Locknuts (17); do not tighten the Locknuts yet.

216

Apply some of the included grease to an M10 x 63mm Bolt (32). Attach the Leg Lever (4) to the

Front Leg (8) with the Bolt and an M10 Locknut (33). Do not overtighten the Locknut; the Leg

Lever must pivot easily.

Insert a Long Pad Tube (10) into a hole in the Leg Lever (4). Slide two Foam Pads (23) onto the Long Pad Tube.

Attach the other Long Pad Tube (10) and Foam Pads (23) in the same way.

Grease

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Attach the Backrest Tubes (5) to the Backrest (6) with four M6 x 38ram Screws (30) and four M6 Washers (26); do not tighten the Screws yet.

Insert the Backrest Support (7) into a set of holes in the Uprights (1). Rotate the Backrest Support to the locked position, with the locking pin wrapped around the left Upright.

Grease an M10 x 137mm Bolt (36). Attach the Backrest Tubes (5) to the welded tube on the Frame (2) with the Bolt, two M10 Washers (34), and an M10 Locknut (33). Do not overtighten the Locknut; the Backrest Tubes must pivot easily.

See steps 1-4. Tighten the M8 Locknuts (17). See step 7. Tighten the M6 x 38mm Screws (30).

Attach the Seat (11) to the Frame (2) with four M6 x 16ram Screws (29).

Grease

Welded 34

Tube

i _--33

Locking

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10. Attach the Curl Pad (45) to the Curl Post (27) with two M6 x 16ram Screws (29). 10

11. Route the Cable (19) through the Lat Tower (14) and over the Pulley (25). Make sure that the Cable is under the lat bar rest. Attach the Pulley

inside the Lat Tower with an M10 x 50ram Bolt (47), two M10 Washers (34), two 10mm Large

Spacers (49), and an M10 Locknut (33).

12. Insert an M10 x 19mm Bolt (48) into the bracket on the Weight Carriage (12).

Slide the Weight Carriage (12) onto the Lat Tower (14). Make sure that the bracket on the Weight Carriage and the lat bar rest (see step 11) on the Lat Tower are on opposite sides of the Lat Tower. Attach the Cable (19) to the M10 x 19ram Bolt (48) with an M10 Locknut (33).

Brack

Lat Bar

Rest

13. Insert the Inner Bar (43) into the Outer Bar (40) and align the indicated holes. Using a hammer, tap the two Roll Pins (41) into the holes until they

are flush with the Outer Bar.

14. Make sure that all parts are properly tightened before the weight bench is used. Note: Some

hardware may be left over after assembly is com- pleted. The use of all remaining parts will be

explained in ADJUSTMENT, starting on page 10.

Page 10

ADJUSTMENT

The steps below explain how the weight bench can be adjusted. See the accompanying exercise guide to see the correct form for several exercises.

Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediately. Clean the weight bench with a damp cloth and a mild, non-abrasive detergent; do not use solvents to clean the

weight bench.

ADJUSTING THE BACKREST

The Backrest (6) can be used in a declined position, a level position, or any of three inclined positions. To use the Backrest in a declined position, remove the Backrest Support (7) and lay the Backrest on the Crossbar (3).

To use the Backrest (6) in a level position or an inclined position, insert the Backrest Support (7) into a set of holes in the Uprights (1). Rotate the Backrest Support to the locked position, with the locking pin wrapped around the left Upright. Rest the Backrest on the Backrest Support.

ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE OR THE LEG LEVER

To use the Weight Carriage (12), first slide the Weight Spacers (52) onto the Weight Carriage as shown. Next, slide the desired Weights (38, 44) onto the Weight Carriage. Then, slide the two Small Weight Collars (51) against the Weights, and fully tighten the Small Weight Collars.

To use the Leg Lever (4), slide the desired Weights (38, 44) onto the weight tube on the Leg Lever.

Locking

Weight

Tube

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ATTACHING WEIGHTS TO THE BARBELL

Slide an equal amount of Weight (38, 44) onto each end of the barbell. Then, slide the two Large Weight Collars (42) against the Weights, and fully tighten the Large Weight Collars.

ATTACHING THE CURL PAD OR THE LAT TOWER

For some exercises, the Curl Pad (45) must be attached to the weight bench. Remove the 30mm Square Inner Cap (22) from the Front Leg (8). Insert the Curl Post (27) into the Front Leg, and align an adjustment hole in the Curl Post with the adjustment hole in the Front Leg. Secure the Curl Post with the Curl Knob (31).

Barbell

42\

The Lat Tower (14) can be attached in the same way.

Note: When the Curl Pad (45) or the Lat Tower (14) are not being used, store them away from the weight bench, and insert the 30ram Square inner

Cap (22) into the Front Leg (8).

ATTACHING THE LAT BAR

Attach the Lat Bar (15) to the Cable (19) with a Cable Clip (50). Remove the Lat Bar when performing an

exercise that does not require it.

ustment Hole

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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 mus- cles will continually adapt and grow as you progressively increase the intensity of your exercise. You can adjust the intensity level of an individual exer- cise in two ways: o by changing the amount of resistance used o 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 mod- erate percentage of their capacity. Select a moderate amount of resistance and increase the number of rep- etitions 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 com-

pleting more sets rather than by using high amounts of resistance.

The combination of strength training and aerobic exer-

cise will reshape and strengthen your body, plus develop your heart and lungs.

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 fac- tors 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 deliver-

ing more oxygen to your muscles.

WORKING OUT

Each workout should include 6 to 10 different exercis-

es. 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.

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 efficient way to get a complete and well-balanced fitness program. An example of a bal- anced program follows: o Plan strength training workouts on Monday,

Wednesday, and Friday.

o 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.

o Rest from both strength training and aerobic exercise

for at least one full day each week to give your body time to regenerate.

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 way will leave you feel-

ing exhausted. On the exercise guide accompanying this manual you will find photographs showing the cor-

rect 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.

Page 13

The repetitions in each set should be performed smoothly and without pausing. The exertion stroke of each repetition should last about half as long as the return stroke. Proper breathing is important. Exhale during the exertion stroke of each repetition and inhale during the return stroke. Never hold your

breath.

Rest for a short period of time after each set. The ideal resting periods follow:

o Rest for three minutes after each set for a muscle

building workout.

o Rest for one minute after each set for a toning work-

out.

o 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 without strain. Stretching at the end of each workout is an effective way to increase flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. Write the date, the exercises performed, the resistance used, and the numbers of sets and repetitions com- pleted. 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.

MUSCLECHART

A. Sternomastoid (neck) B. Pectoralis Major (chest) C. Biceps (front of arm) D. Obliques (waist) E. Brachioradials (forearm) R 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. RectusAbdominus (stomach) N. Adductor (inner thigh) O. Trapezius (upper back)

W X

R 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)

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PART LIST SEARS MODEL NO. 831.15891.0; KMART MODEL NO. WEBEO938.O R0608A

Key No. Qty. Description Key No. Qty. Description

1 2 Upright 29 6 M6 x 16mm Screw 2 1 Frame 30 4 M6 x 38mm Screw 3 1 Crossbar 31 1 Curl Knob

4 1 Leg Lever 32 1 M10 x 63ram Bolt 5 2 Backrest Tube 33 4 M10 Locknut 6 1 Backrest 34 4 M10 Washer

7 1 Backrest Support 35 4 25ram Square Inner Cap 8 1 Front Leg 36 1 M10 x 137mm Bolt 9 6 19ram Round Inner Cap 37 2 M8 x 42mm Carriage Bolt

10 2 Long Pad Tube 38 4 15-pound Weight 11 1 Seat 39 2 M8 x 43mm Bolt

12 1 Weight Carriage 40 1 Outer Bar 13 1 Stabilizer 41 2 Roll Pin

14 1 Lat Tower 42 2 Large Weight Collar 15 1 Lat Bar 43 1 Inner Bar

16 10 M8 Washer 44 2 10-lb. Weight 17 11 M8 Locknut 45 1 Curl Pad

18 7 M8 x 55mm Bolt 46 2 Lat Tower Bushing 19 1 Cable 47 1 M10 x 50mm Bolt

20 1 25mm Round Angled Cap 48 1 M10 x 19mm Bolt 21 4 38mm Square Inner Cap 49 2 10mm Large Spacer 22 6 30ram Square Inner Cap 50 1 Cable Clip 23 4 Foam Pad 51 2 Small Weight Collar 24 7 25mm Round Inner Cap 52 2 Weight Spacer 25 1 Pulley - User's Manual

26 4 M6 Washer - Exercise Guide 27 1 Curl Post - Grease Packet

28 2 Lat Handgrip

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.

Page 15

EXPLODED DRAWING SEARSMODELNO.831.1S8+I.0;KMAR'rMODELNO.WEBE0938.0

50 _ 16

/14

_-48 32 22

i i

46 24 17

4 &

34_'_

33 30

R0608A

Page 16

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:

o the model number and serial number of the product (see the front cover of this manual)

o the name of the product (see the front cover of this manual)

o the key number and description of the replacement 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. Parts and labor are warranted for 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

repairing or replacing, 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. Ifthe product is shipped to

a service center, freight charges to and from the service center will be the customer's responsibility. For

replacement parts shipped while the product is under warranty, the customer will be responsible for a

minimal handling charge. For in-home service, the customer will be responsible for a minimal trip charge. This warranty does not extend to any 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; damages with respect to any economic loss, loss of

property, loss of revenues or profits, loss of enjoyment or use, or costs of removal or installation; or other consequential damages of whatsoever nature. Some states do not allow the exclusion or limita- tion 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 are limited in their 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 that vary from state to state.

ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813