Page 1
Model No. WEBE1057.0
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V
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 parts are
damaged or missing, PLEASE
CONTACT OUR CUSTOMER
SERVICE DEPARTMENT
DIRECTLY.
CALL TOLL-FREE:
1-877-992-5999
Mon.–Fri., 6 a.m.–6 p.m. MST
Sat. 8 a.m.–4 p.m. MST
USER’S MANUAL
ON THE WEB:
.weiderservice.com
www
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
Page 2
TABLE OF CONTENTS
ARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
W
MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
I
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
The decals shown here have been applied to the weight bench. If a decal is missing or illegible, call
the telephone number on the front cover of this manual and order a free replacement decal.
Apply the decal in the location shown. Note: The decals may not be shown at actual size.
WEIDER is a registered trademark of ICON IP
, Inc.
2
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IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
nstructions in this manual and all warnings on the weight bench before using the weight bench.
i
ICON assumes no responsibility for personal injury or property damage sustained by or through
the use of the weight bench.
1. Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.
2. Read all instructions in this manual
warnings on the weight bench
the weight bench.
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 a commercial, rental, or institutional setting.
5.
Keep the weight
moisture and dust. Place the weight
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the weight
bench
6. Keep children under age 12 and pets away
from the weight bench at all times.
to mount, dismount, and use it.
bench
indoors, away from
and all
before using
bench
7.
Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
8. Make sure that the pins and knobs are fully
engaged before the weight bench is used.
9.
Wear appropriate clothes while exercising.
Always wear athletic shoes for foot protection while exercising.
10.
The weight bench is designed to support a
maximum user weight of 300 lbs. (136 kg)
and a maximum total weight of 610 lbs. (277
kg). Do not place more than 310 lbs. (141 kg),
including a barbell, on the weight rests. Do
not place more than 150 lbs. (68 kg) on the
leg lever. Note: The weight bench does not
include a barbell or weights.
11.
If you feel pain or dizziness while exercising,
stop immediately and cool down.
12. Use the weight bench only as described in
this manual.
3
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BEFORE YOU BEGIN
hank you for selecting the versatile WEIDER
T
weight bench. The weight bench offers a selection of
exercise stations 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
mprove your cardiovascular system, the weight bench
i
will help you to achieve the specific results you want.
For your benefit, read this manual carefully before
using the weight bench.
reading this manual, please see the front cover of this
manual. To help us assist you, note the product model
Right Side
Weight Rest
If you have questions after
®
LUB
C
umber and serial number before contacting us. The
n
model number and the location of the serial number
decal are shown on the front cover of this manual.
To avoid a registration fee for any service needed
nder warranty, you must register the weight bench
u
at www.weiderservice.com/registration.
Before reading further, please review the drawing below
and familiarize yourself with the parts that are labeled.
ASSEMBLED DIMENSIONS:
Height: 53 in. (134 cm)
Width: 48 in. (121 cm)
Depth: 79 in. (200 cm)
Weight: 97 lbs. (44 kg)
Upright
Backrest
Curl Pad
Seat
Leg Lever
Note: The terms “right side” and “left side” are determined relative to a person sitting with his
back to the backrest; they do not correspond to right and left on the drawings in this manual.
Weight Storage
Left Side
Seat Pin
Seat Carriage
4
Page 5
M10 x 55mm Bolt (32)
M6 x 16mm Screw (34)
M6 x 38mm Screw (35)
M10 x 83mm Bolt Set (33)
M10 x 70mm Bolt (43)
M4 Washer (42)
M4 x 16mm Self-tapping
Screw (37)
M6 x 38mm Bolt (44)
M10 x 80mm Bolt (30)
M10 x 95mm Bolt (28)
M10 x 148mm Bolt (31)
M10 Washer (36)
M10 Nylon Locknut (40)
M6 Washer (39)
PART IDENTIFICATION CHART
ee the drawings below to identify small parts used in assembly. The number in parentheses below each draw-
S
ing is the key number of the part, from the PART LIST on page 14.
preattached. If a part is not in the parts bag, check to see if it has been preattached.
Note: Some small parts may have been
5
Page 6
ASSEMBLY
Make Assembly Easier
Everything in this manual is designed to ensure
hat the weight bench can be assembled suc-
t
cessfully by almost anyone. By setting aside
plenty of time, assembly will go smoothly.
Before beginning assembly, carefully read the following information and instructions:
• To hire an authorized service technician to
assemble the weight bench, call 1-800-445-2480.
• Assembly requires two persons.
• Because of its size, the weight bench should be
assembled in the location where it will be used.
Make sure that there is enough clearance to walk
around the weight bench as you assemble it.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
• 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.
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
• Assembly requires the included hex key(s)
and the following tools (not included):
two adjustable wrenches
one rubber mallet
one standard screwdriver
one Phillips screwdriver
Assembly may be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
1.
Before beginning assembly, read the important information in the box above. See the
PART IDENTIFICATION CHART on page 5
for help identifying small parts.
Orient the Frame Bumper (26) with the high end
in the position shown. Attach the Frame Bumper
to the Frame (1) with an M4 x 16mm Self-tapping
Screw (37) and an M4 Washer (42).
2. Attach the Frame (1) to the Crossbar (2) with
three M10 x 95mm Bolts (28) and three M10
Nylon Locknuts (40).
Locknuts yet. Note: Use a rubber mallet to align
the holes in the Frame with the holes in the
Crossbar
.
Do not tighten the Nylon
1
High End
2
2
28
40
1
37
42
26
1
28
40
6
Page 7
3. Identify the Left Upright (4), which is marked with
a sticker. Attach the Crossbar (2) to the Left
pright with two M10 x 95mm Bolts (28) and an
U
M10 Nylon Locknut (40).
ylon Locknut yet.
N
Do not tighten the
3
4
0
4
2
28
4. Attach the Crossbar (2) to the Right Upright (5)
with two M10 x 95mm Bolts (28) and an M10
Nylon Locknut (40).
Locknut yet.
5. Slide the Seat Carriage (6) onto the Frame (1).
ether (38) to the Seat Carriage with
Attach the
an M4 x 16mm Self-tapping Screw (37) and an
M4 Washer (42). Then, insert the Pin (17) into the
hole in the Seat Carriage and a hole in the
Frame.
T
Do not tighten the Nylon
4
5
28
40
2
5
1
42
40
6
36
Attach the Front Leg (3) to the Frame (1) with two
M10 x 55mm Bolts (32), four M10 Washers (36),
and two M10 Nylon Locknuts (40).
the Nylon Locknuts yet.
Do not tighten
37
17
32
36
3
38
7
Page 8
6. Attach an M10 x 70mm Bolt (43) to the Front Leg
3) and the Frame (1) with an M10 Washer (36)
(
and an M10 Nylon Locknut (40).
Tighten the M10 Nylon Locknuts (40) used in
steps 2–6.
6
43
6
3
ttach the Front Leg Bumper (25) to the Front Leg
A
3) with an M4 x 16mm Self-tapping Screw (37)
(
and an M4 Washer (42).
7. Orient the Backrest Support (9) as shown. Apply
some of the included grease to an M10 x 148mm
Bolt (31). Attach the Backrest Support between
the Backrest Frames (10) with the Bolt and an
M10 Nylon Locknut (40).
Nylon Locknut; the Backrest Support must
pivot easily.
Next, attach the Backrest (11) to the Backrest
Frames (10) with four M6 x 38mm Screws (35)
and four M6 Washers (39).
Screws yet.
Do not overtighten the
Do not tighten the
3
25
42
37
7
11
40
10
Grease
39
1
40
39
35
31
8. Grease an M10 x 148mm Bolt (31). Attach the
Backrest Frames (10) to the Seat Carriage (6)
with the Bolt and an M10 Nylon Locknut (40). Do
not overtighten the Nylon Locknut; the
Backrest Frames must pivot easily.
Grease an M10 x 80mm Bolt (30).
Backrest Support (9) to the Crossbar (2) with the
Bolt and an M10 Nylon Locknut (40). Do not
overtighten the Nylon Locknut; the Backrest
Support must pivot easily.
See step 7. Tighten the four M6 x 38mm Screws
(35).
Attach the
35
8
11
40
10
6
Wide
End
Grease
9
9
30
40
2
31
8
Page 9
9. Attach the Seat (12) to the Seat Carriage (6) with
two M6 x 16mm Screws (34), an M6 x 38mm Bolt
44), and an M6 Washer (39) as shown.
(
9
12
34
6
34
39
44
10. Grease the outside of the barrel of an M10 x
83mm Bolt Set (33). Attach the Leg Lever (7) to
the Front Leg (3) with the Bolt Set. Do not over-
tighten the Bolt Set; the Leg Lever must pivot
easily.
1. Insert the Long Pad Tube (14) into the Front Leg
1
(3). Slide a Foam Pad (41) onto each end of the
Long Pad Tube. Then, press a 19mm Round Cap
(23) into each end of the Long Pad Tube.
10
11
23
41
33
33
7
3
Grease
14
3
41
23
9
Page 10
12. Insert the two Short Pad Tubes (15) into the Leg
Lever (7). Slide two Foam Pads (41) onto each
hort Pad Tube. Then, press two 19mm Round
S
Caps (23) into each Short Pad Tube.
2
1
3
2
41
7
23
13. Attach the Curl Pad (13) to the Curl Post (8) with
two M6 x 16mm Screws (34).
13
41
13
41
23
15
41
23
34
8
14. Make sure all parts are properly tightened before you use the weight bench. The use of the remaining parts
will be explained in ADJUSTMENT, beginning on page 11.
10
Page 11
ADJUSTMENT
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 12 for impor-
ant information about how to get the most benefit from your exercise program. Also, refer to the accompanying
t
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 immediate-
y. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use solvents.
l
ADJUSTING THE SEAT AND BACKREST
To adjust the position of the Seat (12) and the
Backrest (11), first pull the Pin (17) out of the Seat
Carriage (6). Slide the Seat Carriage along the Frame
(1) until the Backrest is in the desired position, and
then engage the Pin into the hole in the Seat
Carriage and a hole in the Frame.
ATTACHING THE CURL PAD
To use the Curl Pad (13), insert the Curl Post (8) into
the Front Leg (3) and secure the Curl Post with the
Post Knob (16). Firmly tighten the Post Knob.
13
11
1
6
12
8
3
17
16
USING YOUR WEIGHTS
o use the Leg Lever (7), slide the desired weights
T
(not included) onto the Leg Lever. Secure the weights
with the Weight Clip (27). You can store unused
weights on the weight storage tubes (not shown) on
the uprights.
WARNING: Do not put more than
150 lbs. (68 kg) on the Leg Lever (7). Always
secure weights with the W
eight Clip (27).
7
27
Weight
11
Page 12
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
o increase the size and strength of your muscles,
T
push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise in
two ways:
• by changing the amount of resistance used
• by changing the number of repetitions or sets per-
formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
The proper amount of resistance for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of resistance that is
right for you. Begin with 3 sets of 8 repetitions for each
exercise you perform. Rest for 3 minutes after each
set. When you can complete 3 sets of 12 repetitions
without difficulty, increase the amount of resistance.
Toning
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate
amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to
20 repetitions as possible without discomfort. Rest for
1 minute after each set. Work your muscles by completing more sets rather than by using high amounts of
resistance.
The combination of strength training and aerobic exer-
ise will reshape and strengthen your body, plus devel-
c
op 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 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.
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
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,
on Tuesday and Thursday.
• Rest from both strength training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
Schedule your workouts for the time of day when your
energy level is the highest. Each workout should be
followed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of an
effective exercise program. This requires moving
through the full range of motion for each exercise, and
moving only the appropriate parts of the body.
Exercising in an uncontrolled manner will leave you
feeling exhausted. On the exercise guide accompanying this manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles affected. See the muscle chart on page 13 to
find the names of the muscles.
12
Page 13
The repetitions in each set should be performed
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)
smoothly and without pausing. The exertion stage of
ach repetition should last about half as long as the
e
return stage. Proper breathing is important. Exhale
uring the exertion stage of each repetition and inhale
d
during the return stroke. Never hold your breath.
Rest for a short period of time after each set. The
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
nd each workout with 5 to 10 minutes of stretching.
E
Include stretches for both your arms and legs. Move
lowly as you stretch and do not bounce. Ease into
s
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. 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. The key to achieving the
greatest results is to make exercise a regular and
enjoyable part of your everyday life.
13
Page 14
PART LIST—Model No. WEBE1057.0 R0507B
ey No. Qty. Description Key No. Qty. Description
K
1
2 1 Crossbar
3
4 1 Left Upright
5
6 1 Seat Carriage
7 1 Leg Lever
8 1 Curl Post
9 1 Backrest Support
10 2 Backrest Frame
11 1 Backrest
12 1 Seat
13 1 Curl Pad
14 1 Long Pad Tube
15 2 Short Pad Tube
16 1 Post Knob
17 1 Pin
18 2 Carriage Bushing
19 3 64mm Round Cap
20 1 48mm Round Cap
21 12 32mm Round Cap
22 2 76mm Round Cap
23 6 19mm Round Cap
24 4 25mm Square Cap
25 1 Front Leg Bumper
1 Frame
1 Front Leg
1 Right Upright
6 1 Frame Bumper
2
27 1 Weight Clip
8 7 M10 x 95mm Bolt
2
29 2 28mm Round Cap
0 1 M10 x 80mm Bolt
3
31 2 M10 x 148mm Bolt
32 2 M10 x 55mm Bolt
33 1 M10 x 83mm Bolt Set
34 4 M6 x 16mm Screw
35 4 M6 x 38mm Screw
36 5 M10 Washer
37 3 M4 x 16mm Self-tapping Screw
38 1 Tether
39 5 M6 Washer
40 11 M10 Nylon Locknut
41 6 Foam Pad
42 3 M4 Washer
43 1 M10 x 70mm Bolt
44 1 M6 x 38mm Bolt
45 1 25mm x 50mm Cap
* – User’s Manual
* – Exercise Guide
* – Hex Key
* – Grease Packet
Note: Specifications are subject to change without notice. See the back cover of the user’s manual for information about ordering replacement parts. *These parts are not illustrated.
14
Page 15
1
13
40
37
2
18
34
34
17
44
26
38
40
28
40
30
28
40
21
21
9
31
24
40
29
21
21
21
21
22
28
5
11
24
40
31
39
35
39
35
22
21
18
34
8
21
29
4
12
6
28
10
16
41
23
14
40
32
33
25
37
19
7
15
23
41
23
41
23
27
20
19
15
41
23
41
23
41
19
3
42
42
36
36
40
36
43
42
39
45
EXPLODED DRAWING —Model No. WEBE1057.0 R0507B
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 the manual)
the name of the product (see the front cover of this manual)
•
• the key number and description of the part(s) (see the PART LIST and the EXPLODED DRAWING near the
end of this manual)
LIMITED WARRANTY
ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and
material, under normal use and service conditions, for a period of ninety (90) days from the date of purchase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replacing or repairing, at ICON's option, the product through one of its authorized service centers.
All repairs for which warranty claims are made must be 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.
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.
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. 254184 R0507B Printed in China © 2007 ICON IP, Inc.
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