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.
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 request 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
Page 3
IMPORTANT PRECAUTIONS
WARNING: T
instructions in this manual and all warnings on the weight bench before using the weight bench.
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
to mount, dismount, and use it.
o reduce the risk of serious injury, read all important precautions and
6
. Keep children under age 12 and pets away
from the weight bench at all times.
Inspect and properly tighten all parts regular-
7.
ly. Replace any worn parts immediately.
and all
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).
Use only the included weights with the
weight bench and the dumbbell stand.
11.
If you feel pain or dizziness while exercising,
stop immediately and cool down.
Use the weight bench only as described in
12.
this manual.
bench
before using
indoors, away from
bench
3
Page 4
BEFORE YOU BEGIN
Thank you for selecting the new WEIDER®CLUB
C240 weight bench. The weight bench offers a selection of exercises designed to develop the major muscle groups of the upper body. Whether your goal is to
tone your body, build dramatic muscle size and
strength, or improve your cardiovascular system, the
weight bench will help you to achieve the specific
results you want.
For your benefit, read this manual carefully before
using the weight bench. If you have questions after
reading this manual, please see the front cover of this
Seat
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.
To avoid a registration fee for any service needed
under warranty, you must register the weight bench
at www.weiderservice.com/registration.
Before reading further, please review the drawing below
and familiarize yourself with the parts that are labeled.
Backrest
Backrest Support
Foam Pad
Dumbbell Stand
eight Storage
W
Pin
Dumbbell
Tube
4
Page 5
M10 x 75mm Carriage Bolt (36)
M6 x 40mm Screw (31)
M10 x 75mm Bolt (33)
M4 x 16mm Screw (32)
M10 x 40mm Bolt (37)
M10 Nylon Locknut (38)
M10 Washer (39)
M6 Washer (35)
M10 x 20mm Bolt (30)
M10 x 170mm Bolt (34)
M10 x 175mm Bolt (40)
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 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, make sure that
you have read and understand the information in the box above.
Attach the Dumbbell Stabilizer (6) to the
Dumbbell Base (7) with two M10 x 75mm Bolts
(33), two M10 Washers (39), and two M10 Nylon
Locknuts (38).
1
6
39
38
7
38
33
39
6
Page 7
2. Attach the Dumbbell Stand (5) to the Dumbbell
Base (7) with two M10 x 75mm Carriage Bolts
36) and two M10 Nylon Locknuts (38).
(
2
5
3. Insert the Rear Stabilizer (4) into the Frame (1).
Attach the Rear Stabilizer with two M10 x 20mm
Bolts (30), one M10 x 75mm Bolt (33), four M10
Washers (39), and one M10 Nylon Locknut (38)
as shown. Do not tighten the Nylon Locknut
yet.
38
7
3
1
38
36
38
4
39
Insert the Front Stabilizer (3) into the Front Leg
4.
(2). Attach the Front Stabilizer with two M10 x
20mm Bolts (30), one M10 x 75mm Bolt (33), four
M10 W
(38) as shown.
T
steps 3 and 4.
ashers (39), and one M10 Nylon Locknut
ighten the M10 Nylon Locknuts (38) used in
39
39
30
4
2
39
38
3
39
30
39
33
33
7
Page 8
5. Attach the Front Leg (2) to the Frame (1) with two
M10 x 75mm Bolts (33) and two M10 Washers
39).
(
5
6. Orient the Seat Support (10) so that the adjustment slots are in the position shown. Attach the
two Seat Frames (11) to the Seat Support with
four M10 x 40mm Bolts (37), four M10 Washers
(39), and four M10 Nylon Locknuts (38) as
shown.
39
3
3
6
37
39
Adjustment Slots
39
10
1
2
11
39
39
37
7. Attach the Seat (13) to the Seat Frames (11) with
four M6 x 40mm Screws (31) and four M6
Washers (35).
38
7
13
11
35
35
31
31
8
Page 9
8. Apply some of the included grease to one M10 x
70mm Bolt (34). Attach the Backrest Support (8)
1
between the Backrest Frames (9) with the Bolt,
wo M10 Washers (39), and one M10 Nylon
t
Locknut (38). Do not overtighten the Nylon
Locknut; the Backrest Support must pivot
easily.
ext, attach the Backrest (12) to the Backrest
N
Frames (9) with four M6 x 40mm Screws (31) and
six M6 Washers (35).
yet.
Do not tighten the Screws
8
12
39
38
35
31
35
9. Grease one M10 x 175mm Bolt (40). Attach the
Backrest Frames (9) to the Frame (1) with the
Bolt, two M10 Washers (39), and one M10 Nylon
Locknut (38). Do not overtighten the Nylon
Locknut; the Backrest Frames must pivot easily.
35
39
9
31
9
38
39
9
35
9
31
40
39
Grease
8
31
34
Ta b
1
9
Page 10
10. Grease one M10 x 175mm Bolt (40). Attach the
Seat Frames (11) to the Frame (1) with the Bolt,
wo M10 Washers (39), and one M10 Nylon
t
Locknut (38).
ocknut; the Seat Frames must pivot easily.
L
See step 8. Tighten the M6 x 40mm Screws
(31).
1. Insert the Pin/Tether (21) into the Frame (1).
1
Attach the Pin/Tether with one M4 x 16mm Screw
(32).
Do not overtighten the Nylon
1
11
0
10
38
39
11
39
40
1
12. Insert the Pad Tube (14) into the Front Leg (2).
Slide the two Foam Pads (15) onto the Pad Tube.
Then, press two 19mm Round Inner Caps (23)
ube.
into the Pad
Make sure that all parts are properly tightened
13.
before you use the weight bench. The use of the
remaining parts will be explained in ADJUST-
, beginning on page 1
MENT
T
1.
12
23
15
1
2
32
21
14
23
15
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 BACKREST
To adjust the position of the Backrest (12), first lift the
Backrest Support (8) out of the Frame (1). Move the
Backrest Support along the Frame until the Backrest
is in the desired position, and insert the Backrest
Support into a slot in the Frame.
ADJUSTING THE SEAT
To adjust the position of the Seat (13), first pull the
Pin/Tether (21) out of the Frame (1). Raise or lower
the Seat to the desired position, and reinsert the
Pin/Tether.
13
12
8
1
1
21
USING THE DUMBBELLS
To use the dumbbells, first place the dumbbells on
the floor. Next, remove the Collars (20) by turning
them counterclockwise. Slide the desired Weights
(17, 18, 19) onto the Handles (16), and then replace
the Collars by turning them clockwise. Note: When
using the 2.5-lb. Weights with larger Weights, place
the 2.5-lb. Weights between two larger Weights.
WARNING: Use the same amount
of Weights (17, 18, 19) on each end of the
dumbbells.
Collars (20).
Store unused Weights (17, 18, 19) on the tubes on
the Dumbbell Stand (not shown).
Always secure W
eights with the
11
20
Dumbbell
17
18
20
19
18
16
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 and repetitions or 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. WEBE1067.0R
ey No. Qty.DescriptionKey No. Qty.Description
K
0507A
11Frame
2
31Front Stabilizer
4
51Dumbbell Stand
61Dumbbell Stabilizer
71Dumbbell Base
81Backrest Support
92Backrest Frame
101Seat Support
112Seat Frame
121Backrest
131Seat
141Pad Tube
152Foam Pad
162Handle
1742.5-lb. Weight
1885-lb. Weight
19410-lb. Weight
204Collar
211Pin/Tether
22760mm Round Outer Cap
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.
1Front Leg
1Rear Stabilizer
23219mm Round Inner Cap
4160mm Round Inner Cap
2
25160mm Round Angled Cap
6425mm Square Inner Cap
2
27219mm Round Inner Cap
28225mm Round Inner Cap
291025mm Bushing
304M10 x 20mm Bolt
318M6 x 40mm Screw
321M4 x 16mm Screw
336M10 x 75mm Bolt
341M10 x 170mm Bolt
358M6 Washer
362M10 x 75mm Carriage Bolt
374M10 x 40mm Bolt
3813M10 Nylon Locknut
3922M10 Washer
402M10 x 175mm Bolt
*1User’s Manual
*1Exercise Guide
*1Grease Packet
14
Page 15
1
2
3
4
5
7
6
8
9
10
11
12
13
16
19
18
17
20
19
18
17
20
14
15
15
21
22
22
22
22
22
22
22
23
23
24
25
26
26
27
28
31
29
29
29
29
33
38
38
38
36
37
38
39
39
40
39
38
31
35
31
37
39
31
35
38
39
39
40
34
39
38
39
35
31
29
31
35
31
35
38
33
30
32
30
33
35
27
26
11
35
39
39
39
38
39
39
33
39
39
39
39
EXPLODED DRAWING—Model No. WEBE1067.0R
0507A
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.
to any product or damage to a product caused by or attributable to freight damage, abuse, misuse,
improper or abnormal usage or repairs not provided by an ICON authorized service center; products used
for commercial or rental purposes; or products used as store display models. No other warranty beyond
that specifically set forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special or consequential damages arising out of or in con
nection with the use or performance of the product or damages with respect to any economic loss, loss
of property, loss of revenues or profits, loss of enjoyment or use, costs of removal or installation or other
consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of
merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth
herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly
limitation may not apply to you.
This warranty does not extend
, the above
-
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.