Page 1
odel No. WEBE1296.5
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M
Serial No.
Write the serial number in the
space above for future reference.
Serial Number Decal
As a manufacturer, we are committed to providing complete customer satisfaction. If you have
questions, or if parts are missing,
PLEASE DO NOT CONTACT THE
STORE; please contact
Customer Care.
USER’S MANUAL
IMPORTANT: You must note the
product model number and
serial number (see the drawing
above) before contacting us:
CALL TOLL-FREE:
1-877-992-5999
Mon.–Fri. 6 a.m.–6 p.m. MST
Sat. 8 a.m.–4 p.m. MST
ON THE WEB:
www.weiderservice.com
CAUTION
Read all precautions and instruc
tions in this manual before using
this equipment. Save this manual
for future reference.
-
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 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
The decal shown here has
been applied in the location
shown. 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 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. 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
moisture and dust. Place the weight
a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there
is enough clearance around the weight
to mount, dismount, and use the weight
bench
.
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.
7.
Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
bench
and all
before using
indoors, away from
bench
bench
on
8.
Always make sure the backrest knob is fully
engaged before using the backrest.
9.
Wear appropriate clothes when 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 510 lbs. (231
kg). Do not use the weight bench with more
than 210 lbs. (95 kg) of weight. Note: The
weight bench does not include weights.
11.
If you feel pain or dizziness at any time while
exercising, stop immediately and begin cool
ing down.
-
3
Page 4
BEFORE YOU BEGIN
Thank you for selecting the versatile WEIDER®CLUB
weight bench. The weight bench is designed to be
used with your own weights to develop the major muscles of your upper body.
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
manual. To help us assist you, note the product model
number and serial number before contacting us. The
Pillow
Frame
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.
ASSEMBLED DIMENSIONS:
Height: 17 in. (43 cm)
Width: 24 in. (61 cm)
Depth: 51 in. (130 cm)
Weight: 46 lbs. (21 kg)
Backrest
Seat
Backrest Knob
Backrest Bracket
Seat Pin
4
Page 5
M8 x 15mm Bolt (17)
M8 x 43mm Bolt (20)
M10 x 181mm Bolt (18)
M6 Washer (27)
M10 Nylon Locknut (26)
M8 Nylon Locknut (25)
M8 Washer (24)
M4 x 15mm Self-tapping Screw (23)
M8 x 70mm Carriage Bolt (16)
M10 Washer (21)
M6 x 15mm Bolt (22)
M6 x 35mm Bolt (28)
M6 x 52mm Screw (19)
PART IDENTIFICATION CHART
See the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is
the key number of the part, from the PART LIST in the center of this manual. Note: Some small parts may
have been preattached. If a part is not in the hardware kit, check to see if it has been preattached.
5
Page 6
ASSEMBLY
Make Assembly Easier
Everything in this manual is designed to ensure
that the weight system can be assembled successfully 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.
• For help identifying small parts, use the PART
DENTIFICATION CHART on page 5.
I
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.
• 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 two Stabilizer Plates (7) to the
Stabilizer (1) with four M4 x 15mm Self-tapping
Screws (23).
Insert two M8 x 70mm Carriage Bolts (16) up
through the Stabilizer (1). It may be helpful to
place a piece of tape over the Carriage Bolts
to hold them in place.
1
7
23
16
1
7
23
6
Page 7
2. Attach the Frame (3) to the Stabilizer (1) with the
two M8 x 70mm Carriage Bolts (16) and two M8
ylon Locknuts (25). D
N
Locknuts yet.
Tighten the Backrest Knob (14) into the Frame
(3).
o not tighten the Nylon
2
14
3
1
25
16
3. Press the Front Leg Plate (29) onto the bottom of
the Front Leg (2). Make sure that the bottom of
the Front Leg rests squarely on the Front Leg
Plate, as shown.
Attach the Front Leg (2) to the Frame (3) with
four M8 x 15mm Bolts (17) and four M8 Washers
(24).
See step 2. Tighten the M8 Nylon Locknuts
(25).
4. Orient the Backrest Frames (5) so that the indicated holes are closer to the top of the Backrest
Frames.
Attach the Backrest Bracket (4) to the Backrest
Frames (5) with four M8 x 43mm Bolts (20), four
M8 Washers (24), and four M8 Nylon Locknuts
(25).
Do not tighten the Nylon Locknuts yet.
3
3
17
2
24
17
29
4
20
24
Holes
24
24
17
5
5
24
20
25
25
4
7
Page 8
5. Orient the Backrest (8) as shown. Attach the
Backrest to the Backrest Frames (5) with four M6
52mm Screws (19) and four M6 Washers (27).
x
Do not tighten the Screws yet.
5
W
End
ide
8
27
6. Orient the Seat (9) as shown. Attach the Seat to
the Seat Bracket (6) with two M6 x 15mm Bolts
(22), an M6 x 35mm Bolt (28), and an M6 Washer
(27).
5
27
19
6
6
27
19
5
19
Wide
End
9
27
28
22
8
Page 9
7. Pull the Backrest Knob (14) out as far as it will
go. Insert the Backrest Bracket (4) into the slot in
he Frame (3) as shown. Engage the Backrest
t
Knob into the Backrest Bracket.
Grease an M10 x 181mm Bolt (18). Attach the
Backrest Frames (5) and the Seat Bracket (6) to
the Frame (3) with the Bolt, two M10 Washers
(21), and an M10 Nylon Locknut (26).
overtighten the Nylon Locknut; the Seat
Bracket and the Backrest Frames must pivot
easily.
See step 4. Tighten the M8 Nylon Locknuts
(25).
See step 5. Tighten the M6 x 52mm Screws
(19).
Do not
7
Grease
18
1
2
6
14
5
21
4
3
26
8. Attach the Seat Pin (15) to the Seat Bracket (6)
with an M4 x 15mm Self-tapping Screw (23).
Insert the Seat Pin (15) into a hole in the Seat
Bracket (6) and the Frame (3).
9. Make sure that all parts are properly tightened
before the weight bench is used. The use of the
remaining parts will be explained in ADJUSTMENT, beginning on the next page.
8
3
6
23
15
9
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ADJUSTMENT
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 11 for important information about how to get the most benefit from your exercise program. Also, refer to 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. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.
ADJUSTING THE BACKREST
To adjust the position of the Backrest (8), first pull the
Backrest Knob (14). Raise or lower the Backrest, and
reengage the Backrest Knob into the Backrest
Bracket (4).
ADJUSTING THE SEAT
To adjust the position of the Seat (9), first remove the
Seat Pin (15). Then, raise or lower the Seat and reengage the Seat Pin into the Seat Bracket (6) and the
Frame (3).
8
3
14
4
9
ADJUSTING THE BACKREST PAD
Set the Pillow (10) onto the Backrest (8) in the
desired position. Wrap the ends of the Pillow under
the Backrest and use the hook and loop fastener
strips to hold it in place.
10
15
3
6
8
10
Page 11
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 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.
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 ef
well-balanced fitness program. An example of a balanced program follows:
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 elliptical exerciser or 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.
The combination of strength training and aerobic exer
cise will reshape and strengthen your body
op your heart and lungs.
ficient way to get a complete and
,
, plus devel
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 workout to workout.
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
ef
fective 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 the next
page to find the names of the muscles.
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.
Proper breathing is important; exhale during the exer
tion stage of each repetition and inhale during the
-
return stroke. Never hold your breath.
-
-
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Page 12
Rest for a short period of time after each set as fol-
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)
lows:
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
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
ithout strain. Stretching at the end of each workout
w
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. Remember, the key to achieving the greatest results is to make exercise a regular
and enjoyable part of your everyday life.
12
Page 13
MONDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
AEROBIC EXERCISE
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
FRIDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
Make photocopies of this page for scheduling and recording your workouts.
13
Page 14
PART LIST—Model No. WEBE1296.5 R
Key No. Qty. Description Key No. Qty. Description
1107A
1
2 1 Front Leg
3 1 Frame
4 1 Backrest Bracket
5 2 Backrest Frame
6 1 Seat Bracket
7 2 Stabilizer Plate
8 1 Backrest
9 1 Seat
10 1 Pillow
11 4 60mm Square Inner Cap
12 4 25mm x 40mm Inner Cap
13 1 20mm x 40mm Inner Cap
14 1 Backrest Knob
15 1 Seat Pin
16 2 M8 x 70mm Carriage Bolt
17 4 M8 x 15mm Bolt
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.
1 Stabilizer
8 1 M10 x 181mm Bolt
1
19 4 M6 x 52mm Screw
20 4 M8 x 43mm Bolt
21 2 M10 Washer
22 2 M6 x 15mm Bolt
23 5 M4 x 15mm Self-tapping Screw
24 8 M8 Washer
25 6 M8 Nylon Locknut
26 1 M10 Nylon Locknut
27 5 M6 Washer
28 1 M6 x 35mm Bolt
29 1 Front Leg Plate
* - User’s Manual
* - Exercise Guide
* - Grease Packet
* - Hex Key
14
Page 15
EXPLODED DRAWING—Model No. WEBE1296.5 R
1
11
7
23
23
16
7
11
26
2
17
11
23
15
18
14
3
25
11
4
25
25
27
19
12
20
20
27
19
24
24
12
5
8
10
9
6
13
22
28
27
17
24
24
21
21
17
29
1107A
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 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 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.
limitation may not apply to you.
Accordingly, the above
This warranty gives you specific legal rights.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
Part No. 223842 R1107A Printed in USA © 2007 ICON IP, Inc.
ou may also have other rights which vary from state to state.
Y
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