Page 1
www.weiderfitness.com
Model No. WEBE0989.1
Serial No.
Write the serial number in the
space above for reference.
Serial Number
Decal
QUESTIONS?
If you have questions, or if parts are
damaged or missing, DO NOT
CONTACT THE STORE; please
contact Customer Care.
USER'S MANUAL
IMPORTANT: Please register this
product (see the limited warranty
on the back cover of this manual)
before contacting Customer Care.
CALL TOLL-FREE:
1-877-992-5999
Mon.–Fri., 6 a.m.–6 p.m. MT
Sat. 8 a.m.–4 p.m. MT
ON THE WEB:
www.weiderservice.com
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Keep this manual
for future reference.
Page 2
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
I
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, see
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.
WEIDER is a registered trademark of ICON IP, Inc.
2
Page 3
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your weight bench before using your weight bench.
ICON assumes no responsibility for personal injury or property damage sustained by or through the
use of this product.
1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or persons with pre-existing health problems.
2. Use the weight bench only as described in
this manual.
3. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
4. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
5. Keep the weight bench indoors, away from
moisture and dust. Do not put the weight
bench in a garage or covered patio, or near
water.
6. 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.
7. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
Always wear athletic shoes for foot protection.
11. The weight bench is designed to support a
maximum user weight of 300 lbs. (136 kg),
and a maximum total weight of 410 lbs.
(186 kg). Do not place more than 110 lbs. (50
kg), including a barbell and weights, on the
weight rests. Do not place more than 50 lbs.
(23 kg) on the leg lever.
12. Do not use a barbell that is longer than 5 ft.
(1.5 m) with the weight bench.
13. Always make sure that there is the same
amount of weight on both ends of your barbell when you are using it. When adding or
removing weights, always keep some weight
on both ends of the barbell to prevent the
barbell from tipping.
14. When using the leg lever, place a barbell with
the same amount of weight on the weight
rests to balance the bench.
15. When using the backrest in an inclined or
level position, make sure that the backrest
support is inserted completely through the
uprights and is turned to the locked position.
8. Keep children under age 12 and pets away
from the weight bench at all times.
9. Keep hands and feet away from moving
parts.
10. Wear appropriate exercise clothes while
exercising; do not wear loose clothes that
could become caught on the weight system.
16. Always exercise with a partner. Your partner
should stand behind you to catch the barbell
if you cannot complete a repetition.
17. Over exercising may result in serious injury
or death. If you feel faint or if you experience
pain while exercising, stop immediately and
cool down.
3
Page 4
BEFORE YOU BEGIN
Thank you for selecting the WEIDER®220 W weight
bench. The versatile 220 W weight bench is designed
to 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 weight bench will help you to achieve the
specific results you want.
For your benefit, read this manual carefully before
you use the weight bench. If you have questions
ASSEMBLED DIMENSIONS:
Height: 3 ft. 8 in. (112 cm)
Width: 2 ft. 4 in. (66 cm)
Depth: 6 ft. (183 cm)
Weight: 200 lbs. (91 kg)
Backrest
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 model number and the location of the serial number decal are shown on the front cover of this manual.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Weight Rest
Barbell
Seat
Leg Lever
Weight Tube
Backrest Support
Upright
4
Page 5
M8 Locknut (17)
M6 x 16mm Screw (29)
M10 Locknut (33)
M10 x 63mm Bolt (32)
M6 x 38mm Screw (30)
M8 Washer (16)
M10 Washer (34)
M6 Washer (26)
M10 x 137mm Bolt (36)
M8 x 55mm Bolt (18)
M8 x 43mm Bolt (27)
M8 x 42mm Carriage Bolt (15)
PART IDENTIFICATION CHART
This chart is provided to help you identify the small parts used in assembly. The number in parentheses below
ach part is the key number of the part from the PART LIST near the end of this manual. Note: If a part is not
e
in the hardware kit, check to see if it has been preattached. To avoid damaging parts, do not use power
tools for assembly.
5
Page 6
ASSEMBLY
To make assembly easier, carefully read the
following assembly tips:
• To hire an authorized service technician to
assemble the weight bench in your home, call
1-800-445-2480.
• Assembly requires two persons.
• 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.
1.
To make assembly easier, read the
information above before you begin.
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
• The included grease and the following tools (not
included) may be required for assembly:
two adjustable wrenches
one rubber mallet
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.
1
1
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.
2. 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 42mm
Carriage Bolts (15) and two M8 Locknuts (17);
do not tighten the Locknuts yet.
3
18
Warning
Decals
2
Indents
18
8
17
17
15
1
16
17
13
6
Page 7
3. Attach the Front Leg (8) to the Frame (2) with
two M8 x 43mm Bolts (27), four M8 Washers
16), and two M8 Locknuts (17); do not tighten
(
the Locknuts yet.
3
27
16
2
16
6
1
8
17
4. Attach the Frame (2) to the Crossbar (3) with
three M8 x 55mm Bolts (18), two M8 Washers
(16), and three M8 Locknuts (17); do not
tighten the Locknuts yet.
5. 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.
4
18
17
16
2
3
18
5
32
Grease
4
17
33
8
7
Page 8
6. 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
oam Pads (23) in the same way.
F
6
23
23
4
0
1
3
2
10
23
7. Attach the Backrest Tubes (5) to the Backrest
(6) with four M6 x 38mm Screws (30) and four
M6 Washers (26); do not tighten the Screws
yet.
8. 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.
Apply grease to 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).
7
8
Grease
36
2
34
5
Welded
1
Tube
6
26
5
30
26
30
1
7
33
34
Locking
Pin
8
Page 9
9. Attach the Seat (11) to the Frame (2) with four
M6 x 16mm Screws (29).
9
11
2
29
10. Insert the Inner Bar (12) into the Outer Bar (25)
and align the indicated holes. Using a hammer,
tap the two Roll Pins (19) into the holes until
they are flush with the Outer Bar.
11. Make sure that all parts are properly tightened before the weight bench is used. Note: Some hardware
may be left over after assembly is completed. The use of all remaining parts will be explained in
ADJUSTMENT, starting on page 10.
10
25
12
Holes
19
Holes
19
9
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
1
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).
6
1
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 LEG LEVER
To use the Leg Lever (4), slide the desired weights
onto the weight tube on the Leg Lever.
WARNING:
than 50 lbs. (23 kg) on the Leg Lever (4).
When using the Leg Lever, place a barbell with the same amount of weight on
the weight rests to balance the bench.
Do not place more
7
3
Locking
Pin
4
10
Weight
Tube
Weight
Page 11
ATTACHING WEIGHTS TO THE BARBELL
Slide an equal amount of Weight (28, 31) onto each
end of the barbell. Slide the two Weight Collars (14)
against the Weights, and tighten them fully.
WARNING: A
Weights (28, 31) on the barbell with the
Weight Collars (14). Never use the barbell
with more than 100 lbs. (45 kg).
lways secure the
14
31
28
arbell
B
28
31
14
11
Page 12
EXERCISE GUIDELINES
FOUR TYPES OF STRENGTH WORKOUTS
Note: A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of
repetitions.
Muscle Building—Work your muscles near their maximum capacity and progressively increase the intensity
of your exercise. Adjust the intensity level of an individual exercise as follows:
• Change the amount of resistance used.
• Change the number of repetitions or sets performed.
Use your own judgment to determine 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—Tone your muscles by working them to a
moderate percentage of their capacity. Select a moderate amount of resistance and increase the number
of repetitions in each set. Complete as many sets of
15 to 20 repetitions as possible without discomfort.
Rest for 1 minute after each set. Work your muscles
by completing more sets rather than by using high
amounts of resistance.
Weight Loss—To lose weight, use a low amount of
resistance and increase the number of repetitions in
each set. Exercise for 20 to 30 minutes, resting for a
maximum of 30 seconds between sets.
Cross Training—Combine strength training and aerobic exercise by following this type of program:
• Strength training workouts on Monday, Wednesday,
and Friday.
• 20 to 30 minutes of aerobic exercise on Tuesday
and Thursday.
• One full day of rest each week to give your body
time to regenerate.
WORKOUT GUIDELINES
Familiarize yourself with the equipment and learn the
proper form for each exercise. Use your own judgment
to determine the appropriate length of time for each
workout, and the numbers of repetitions and sets to
complete. Progress at your own pace and be sensitive
to your bodyʼs signals. Follow each workout with at
least one day of rest.
Warming Up—Start with 5 to 10 minutes of stretching
and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Working Out—Include 6 to 10 different exercises in
each workout. Select exercises for every major muscle
group, emphasizing areas that you want to develop.
To give balance and variety to your workouts, vary the
exercises from workout to workout.
Cooling Down—Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.
EXERCISE FORM
Move through the full range of motion for each exercise and move only the appropriate parts of the body.
Perform the repetitions in each set smoothly and without pausing. The exertion stage of each repetition
should last about half as long as the return stage.
Exhale during the exertion stage of each repetition
and inhale during the return stroke. Never hold your
breath.
Rest for a short period of time after each set:
• Muscle Building—Rest for three minutes after each
set.
• Toning—Rest for one minute after each set.
• Weight Loss—Rest for 30 seconds after each set.
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 completed. Record your weight and key body
measurements once a month. To achieve good
results, make exercise a regular and enjoyable part of
your life.
12
Page 13
EXERCISE LOG
Make copies of this page, and use the copies to schedule and record your strength and aerobic workouts.
cheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life.
S
Strength
Date:
Aerobic
Date:
Strength
Date:
Exercise Lbs. Sets Reps
1.
2.
3.
4.
5.
Exercise
6.
7.
8.
9.
10.
Lbs. Sets Reps
Exercise Time Distance Speed
Exercise Lbs. Sets Reps
1.
2.
Exercise
6.
7.
Lbs. Sets Reps
Aerobic
Date:
Strength
Date:
3.
4.
5.
8.
9.
10.
Exercise Time Distance Speed
Exercise Lbs. Sets Reps
1.
2.
3.
4.
5.
Exercise
6.
7.
8.
9.
10.
Lbs. Sets Reps
Aerobic
Date:
Exercise Time Distance Speed
13
Page 14
PART LIST—Model No. WEBE0989.1 R0710A
ey No. Qty. Description Key No. Qty. Description
K
1
21Frame
31Crossbar
41Leg Lever
52Backrest Tube
61Backrest
71Backrest Support
81Front Leg
9619mm Round Inner Cap
10 2 Long Pad Tube
11 1 Seat
12 1 Inner Bar
13 1 Stabilizer
14 2 Weight Collar
15 2 M8 x 42mm Carriage Bolt
16 10 M8 Washer
17 11 M8 Locknut
18 7 M8 x 55mm Bolt
19 2 Roll Pin
20 1 25mm Round Angled Cap
Note: Specifications are subject to change without notice. For information about ordering replacement parts, see
the back cover of this manual. *These parts are not illustrated.
2 Upright
1 4 38mm Square Inner Cap
2
22 5 30mm Square Inner Cap
23 4 Foam Pad
24 3 25mm Round Inner Cap
25 1 Outer Bar
26 4 M6 Washer
27 2 M8 x 43mm Bolt
28 4 15-lb. Weight
29 4 M6 x 16mm Screw
30 4 M6 x 38mm Screw
31 4 10-lb. Weight
32 1 M10 x 63mm Bolt
33 2 M10 Locknut
34 2 M10 Washer
35 4 25mm Square Inner Cap
36 1 M10 x 137mm Bolt
*–Userʼs Manual
*–Exercise Guide
*–Grease Packet
14
Page 15
10
23
9
23
9
23
18
16
17
17
18
18
18
18
16
16
16
17
11
2
29
29
32
33
22
22
8
22
15
17
17
13
17
27
16
16
22
24
4
22
20
12
25
14
14
24
24
19
9
9
10
31
28
3
28
6
34
33
34
36
5
35
35
30
26
30
26
21
1
9
9
7
21
1
18
17
16
21
21
31
EXPLODED DRAWING—WEBE0989.1 R0710A
15
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:
• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• 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
IMPORTANT: You must register this product within 30 days of the purchase date to avoid added
fees for service needed under warranty. Go to www.weiderservice.com/registration.
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. ICONʼs obligation under this warranty is limited to
repairing or replacing, at ICONʼs 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 customerʼs 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; to
products used for commercial or rental purposes or as store display models; or to products transported
or purchased outside the US. 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; 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 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 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
Part 304828 R0710A Printed in USA © 2010 ICON IP, Inc.
Loading...