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www.weiderfitness.com
Model No. WEBE1298.0
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 missing,
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:
USERʼS MANUAL
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. Save this manual
for future reference.
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TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
EFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
B
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
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.
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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
se of this product.
u
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. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
3. Your weight bench is intended for home use
only. Do not use your weight bench in a
commercial, rental, or institutional setting.
4. Use your weight bench only on a level surface. Cover the floor beneath the weight
bench to protect the floor.
5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
6. Make sure that there is enough clearance
around the weight bench to mount, dismount, and use the weight bench.
7. Keep children under age 12 and pets away
from your weight bench at all times.
8. 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.
9. Wear appropriate exercise clothes while
exercising; do not wear loose clothes that
could become caught on your weight bench.
Always wear athletic shoes for foot protection while exercising.
10. Keep hands and feet away from moving
parts.
11. If you feel pain or dizziness while exercising,
stop immediately and cool down.
12. Use your weight bench only as described in
this manual.
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BEFORE YOU BEGIN
hank you for purchasing the new WEIDER CLUB™
T
190 W weight bench. The 190 W 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
you use 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.
ASSEMBLED
DIMENSIONS:
Height: 1 ft. 6 in. (46 cm)
Width: 2 ft. 6 in. (76 cm)
Depth: 4 ft. 3 in. (130 cm)
Seat
he model number and the location of the serial num-
T
ber 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
u
bench at www.weiderservice.com/registration.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Backrest
Backrest Bracket
Frame
Backrest Knob
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M10 x 55mm Bolt (16)
M10 Locknut (24)
M6 Washer (23)
M6 x 60mm Screw (19)
M10 x 256mm Rod (17)
M10 x 45mm Bolt (18)
M6 x 25mm
Screw (20)
M10 Washer (22)
M5 x 15mm
Screw (21)
PART IDENTIFICATION CHART
ee the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is
S
the key number of the part, from the PART LIST on page 11. Note: Some small parts may have been pre-
assembled. If a part is not in the hardware kit, check to see if it has been preassembled.
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ASSEMBLY
To hire an authorized service technician to
•
assemble the weight bench, call 1-800-445-2480.
• Assembly requires two persons.
• 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.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
1.
To make assembly easier, read the information above and use the PART IDENTIFICATION CHART on page 5.
Attach the Left Frame (1) to the Seat Frame
(3) with four M10 x 55mm Bolts (16), four M10
Washers (22), and four M10 Locknuts (24). Do
not tighten the Locknuts yet.
Attach the Right Frame (2) to the Seat
Frame (3) in the same way.
Tighten all parts as you assemble them, unless
•
instructed to do otherwise.
• Assembly requires the following tools:
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
3
2
24
15
24
22
1
Tighten the Backrest Knob (15) into the Seat
Frame (3).
2. Attach the Foot Plate (10) to the Left and Right
Frames (1, 2) with four M5 x 15mm Screws
(21).
See step 1. Tighten the M10 Locknuts (24).
22
2
2
1
10
21
21
16
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3. Attach the two Backrest Frames (5) to the
Backrest Bracket (4) with four M10 x 45mm
Bolts (18), four M10 Washers (22), and four
10 Locknuts (24). Do not tighten the
M
Locknuts yet.
3
8
1
22
2
5
4
5
4
24
22
18
4. Attach the Backrest Plate (6) and the Backrest
(7) to the Backrest Frames (5) with four M6 x
60mm Screws (19) and four M6 Washers (23).
See step 3. Tighten the M10 Locknuts (24).
4
7
6
23
5
23
19
19
5. Pull the Backrest Knob (15) out as far as it will
go. Insert the Backrest Bracket (4) into the
Seat Frame (3), and engage the Backrest
Knob in one of the holes in the Backrest
Bracket.
Apply a small portion of the included grease to
an M10 x 256mm Rod (17). Attach the
Backrest Frames (5) to the Seat Frame (3)
with the Rod, two M10 Washers (22), and two
M10 Locknuts (24). Do not overtighten the
Locknuts; the Backrest must pivot freely.
5
24
22
3
Grease
5
17
22
24
4
15
7
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. Attach the Seat Plate (8) and the Seat (9) to
6
the Seat Frame (3) with four M6 x 25mm
Screws (20) and four M6 Washers (23).
6
9
8
3
23
20
7. Make sure that all parts are properly tightened before you use the weight bench.
23
20
ADJUSTMENT
This section explains how to adjust the weight bench. 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. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use solvents to clean the weight bench.
ADJUSTING THE BACKREST
To adjust the Backrest (7), pull the Backrest Knob
(15), raise or lower the Backrest, and then slowly
release the Backrest Knob. Make sure that the
Backrest Knob is engaged into one of the
holes in the Backrest Bracket (4).
7
15
4
8
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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 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
bodyʼs 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.
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 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.
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 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.
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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)
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
eturn stroke. Proper breathing is important. Exhale
r
during the exertion stroke of each repetition and
nhale during the return stroke. Never hold your
i
breath.
Rest for a short period of time after each set. The
ideal resting periods follow:
• 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.
nclude stretches for both your arms and legs. Move
I
slowly as you stretch and do not bounce. Ease into
ach stretch gradually and go only as far as you can
e
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 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.
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11
15
5
5
6
7
13
13
14
14
14
17
18
18
19
19
22
22
23
23
24
22
22
24
1
2
3
4
8
9
10
11
11
12
14
14
21
21
16
16
20
22
22
22
24
24
24
24
20
23
23
23
PART LIST—Model No. WEBE1298.0 R1008A
ey No. Qty. Description Key No. Qty. Description
K
1
21 Right Frame
31 Seat Frame
41 Backrest Bracket
52 Backrest Frame
61 Backrest Plate
71 Backrest
81 Seat Plate
91 Seat
10 1 Foot Plate
11 4 38mm x 63mm Cap
12 1 38mm x 50mm Cap
13 2 25mm x 38mm Cap
14 6 Bushing
15 1 Backrest Knob
16 8 M10 x 55mm Bolt
1 Left Frame
7 1 M10 x 256mm Rod
1
18 4 M10 x 45mm Bolt
19 4 M6 x 60mm Screw
20 4 M6 x 25mm Screw
21 4 M5 x 15mm Screw
22 14 M10 Washer
23 8 M6 Washer
24 14 M10 Locknut
*— Userʼs Manual
*— Grease Packet
*— Exercise Guide
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.
EXPLODED DRAWING—Model No. WEBE1298.0 R1008A
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ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to
rovide the following information when contacting us:
p
• 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
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; 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; 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 No. 273546 R1008A Printed in China © 2008 ICON IP, Inc.
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