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Visit our website at
www.weiderfitness.com
new products, prizes,
fitness tips, and much more!
Model No. WEBE27322
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 there are
missing or damaged parts, we
will guarantee complete satisfaction through direct assistance from our factory.
USER’S MANUAL
TO AVOID DELAYS, PLEASE
CALL DIRECT TO OUR TOLLFREE CUSTOMER HOT LINE.
The trained technicians on our
customer hot line will provide
immediate assistance, free of
charge.
OMER HOT LINE:
CUST
1-877-992-5999
Mon.–Fri., 6 a.m.–6 p.m. MST
CAUTION
Read all precautions and instruc
tions in this manual before using
this equipment. Save this manual
for future reference.
Patent Pending
-
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TABLE OF CONTENTS
• Misuse of this
product may result in
serious injury.
WARNING
!
• Read user’s manual
and follow all warnings
and operating instructions prior to use.
• Replace label if
damaged, illegible,
or removed.
• Do not allow children
on or around machine.
Keep hands and
fingers clear of
this area.
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPOR
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached in the center of
this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before beginning assembly.
TANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
WARNING DECAL PLACEMENT
The decals shown here have been placed on the
weight bench. If a decal is missing or illegible,
please call our Customer Service Department
toll-free at 1-877-992-5999, Monday through
Friday, 6 a.m. until 6 p.m. Mountain Time, to
order a free replacement decal. Apply the decal
in the location shown.
Decal 1
Decal 2
Decal 1
Decal 1
WEIDER is a registered trademark of ICON Health & Fitness, Inc.
Decal 2–
This decal is on the finger guards
on both sides of the weight bench.
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IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read the following important precautions
before using the weight bench.
1. Read all instructions in this manual before
using the weight bench. Use the weight
bench only as described in this manual.
2. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
3. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
4. Use the weight bench only on a level surface.
Cover the floor beneath the weight bench to
protect the floor.
5. Make sure all parts are properly tightened
each time you use the weight bench. Replace
any worn parts immediately.
6. Keep children under 12 and pets away from
the weight bench at all times.
7. Keep hands and feet away from moving parts.
8. Always wear athletic shoes for foot protection while exercising.
9. Make sure that the cable remains on the pulleys at all times. If the cable binds as you are
exercising, stop immediately and make sure
that the cable is on the pulleys.
10. Always set both weight rests and both
weight spotters at the same height.
11. The weight bench is designed to support a
maximum user weight of 250 pounds, and a
maximum total weight of 560 pounds. Do not
place more than 310 pounds, including the
barbell, on the weight rests. Do not place
more than 200 pounds on the weight carriage
or more than 150 pounds on the leg lever.
Note: The weight bench is designed to be
used with an Olympic barbell.
12. Always place an equal amount of weight on
each side of the weight carriage or barbell.
13. Always secure the weights with the weight
clips when they are mounted on the weight
carriage.
Always exercise with a partner. Your partner
14.
should be ready to catch the barbell if you
cannot complete a repetition.
15. Always move the bench out of the way when
performing squat exercises. Always disconnect the lat bar from the cable when performing an exercise that does not require it.
16. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cooling down.
WARNING: Before beginning this or any exercise program, consult your physician. This
is especially important for persons over the age of 35 or persons with pre-existing health problems.
Read all instructions before using. ICON assumes no responsibility for personal injury or property
damage sustained by or through the use of this product.
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BEFORE YOU BEGIN
Thank you for selecting the versatile WEIDER®CLUB
500 weight bench. The weight bench is designed to
help you develop every major muscle group of the
body. Whether your goal is a shapely figure, dramatic
increase in muscle size and strength, or a healthier
cardiovascular system, the weight bench will help you
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 call our Customer Service
Lat Bar
Olympic Barbell
Weight Rest
Right Side
Department toll-free at 1-877-992-5999, Monday
through Friday, 6 a.m. until 6 p.m. Mountain Time
(excluding holidays). To help us assist you, please
note the product model number and serial number
before calling.
serial number can be found on a decal attached to the
weight bench (see the front cover of this manual).
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
The model number is WEBE27322. The
ASSEMBLED
DIMENSIONS:
Height: 84 in.
Width: 67 in.
Depth: 75 in.
Left Side
Safety Spotter
Front Upright
Seat
Leg Lever
Note: The terms “right side” and “left side” are determined relative to a person sitting on the
bench; they do not correspond to right and left on the drawings in the manual.
Storage Tube
Weight Carriage
Backrest
Foot Plate
Backrest Bracket
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ASSEMBLY
Make Things Easier for Yourself
Everything in this manual is designed to ensure
that the weight bench can be assembled successfully by anyone. However, it is important to
realize that the versatile weight bench has many
parts and that the assembly process will take
time. Most people find that by setting aside plenty of time, assembly will go smoothly.
Before beginning assembly, carefully read the
following information and instructions:
Assembly requires two people.
•
• 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.
The following tools (not included) are required
for assembly:
• Two adjustable wrenches
• One rubber mallet
• One standard screwdriver
• One Phillips screwdriver
• Lubricant, such as grease or petroleum jelly,
and soapy water.
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.
Before beginning assembly, make sure you
understand the information in the box
above.
Press a 51mm x 76mm Inner Cap (21) into the
Front Leg (4). Press two 50mm Square Inner
Caps (22) into the Front Stabilizer (3).
Attach the Front Leg (4) to the Front Stabilizer (3)
with four M10 x 68mm Bolts (26), two Leg Plates
(78), and four M10 Nylon Locknuts (32).
sure the decal is in the indicated position. Do
not tighten the Locknuts yet.
Press two 50mm Square Inner Caps (22) into the
2.
ends of the Rear Stabilizer (1).
Attach the two Wheels (38) to the Rear Stabilizer
(1) with two M10 x 45mm Bolts (27) and two M10
Nylon Locknuts (32).
Locknuts; the Wheels must be able to roll
easily.
Attach the Bench Frame (2) to the Rear Stabilizer
(1) with two M10 x 68mm Bolts (26), two M10
ashers (74), and two M10 Nylon Locknuts (32).
W
Make sure the decal is in the indicated position. Do not tighten the Locknuts yet.
Do not overtighten the
Make
1
78
3
22
26
26
2
2
22
Decal
22
26
27
1
21
4
Decal
32
38
32
74
22
32
78
32
38
32
27
5
Page 6
3. Attach two Bumpers (90) to the Front Stabilizer
(3) with two M4 x 13mm Screws (91).
Press two Bushings (34) into the Bench Frame
(2).
Attach the Bench Frame (2) to the Front Leg (4)
with four M10 x 94mm Bolts (18), two Joint Plates
(39), and four M10 Nylon Locknuts (32).
tighten the Locknuts yet.
Do not
3
34
90
39
2
34
18
3
39
32
4
90
82
82
4. Press four 20mm x 40mm Inner Caps (20) into
the ends of the two Backrest Frames (6).
Attach the Backrest Frames (6) to the Backrest
Bracket (9) with four M10 x 58mm Bolts (73), four
M10 Washers (74), and four M10 Nylon Locknuts
(32). Make sure the Backrest Frames are ori-
ented as shown. The Backrest Frames must
be parallel, with the indicated holes aligned.
Attach the Backrest (10) to the Backrest Frames
5.
(6) with four M6 x 53mm Bolts (29) and four M6
Washers (37). Note: If the four Bolts cannot be
inserted into the Backrest properly, go back to
step 4 and readjust the Backrest Frames.
4
73
74
74
6
Holes
20
9
5
10
73
20
32
6
37
37
29
29
6
Page 7
6. Press four Bushings (34) into the Backrest
Frames (6) as shown.
6
Secure the Backrest Knob (25) to the Bench
Frame (2). Pull the Knob out as far as it will go.
Slide the Backrest Bracket (9) between the Bench
Frame tubes and engage the Knob into a hole in
the Bracket.
Attach the Backrest Frames (6) and two Finger
Guards (14) to the Bench Frame (2) with an M10
x 146mm Bolt (36), two M10 Washers (74), and
an M10 Nylon Locknut (32).
decals are on the outside of the Finger
Guards and that the Finger Guards are on the
inside of the Backrest Frames. Do not overtighten the Locknut; the Bracket Frames and
Pivot Guards must be able to pivot easily.
7. Press a 38mm x 50mm Inner Cap (77) into the
indicated end of the Seat Frame (5). Press two
Bushings (34) into the Seat Frame as shown.
Attach the Pivot Bracket (15) to the Seat Frame
(5) with an M10 x 75mm Bolt (30) and an M10
Nylon Locknut (32). Do not overtighten the
Locknut; the Pivot Bracket must be able to
pivot easily.
Attach the Seat (11) to the Seat Frame (5) with
two M6 x 16mm Screws (31), an M6 x 53mm Bolt
(29), and an M6 Washer (37).
Make sure that the
32
74
34
6
34
14
Decal
7
5
37
29
6
34
74
34
32
36
9
25
2
11
77
34
31
30
Press two Bushings (34) into the Seat Frame (5)
8.
as shown.
Attach the Seat Frame (5) to the Backrest
Frames (6) and Finger Guards (14) with an M10 x
146mm Bolt (36), two Short Spacers (61), and an
M10 Nylon Locknut (32). Do not overtighten the
Locknut; the Seat Frame must be able to pivot
.
easily
Attach the Pivot Bracket (15) to the Bench Frame
(2) with an M10 x 100mm Bolt (28) and an M10
Nylon Locknut (32). Do not overtighten the
Locknut; the Pivot Bracket must be able to
pivot easily
Tighten the M10 Nylon Locknuts (32) used in
steps 1–4.
.
15
8
61
34
28
32
5
34
61
6
14
36
32
15
2
7
Page 8
9. Press three 50mm Square Inner Caps (22) into
the Leg Lever (7). Press a 48mm Round Inner
Cap (23) into the tube on the Leg Lever
Slide the two Pad
(7). Slide four Foam Pads (17) onto the ends of
the Pad Tubes. Press four 19mm Round Inner
Caps (19) into the ends of the Pad Tubes.
Tubes (16) into the Leg Lever
.
9
17
22
7
17
22
19
16
19
17
10. Press two Bushings (34) into the Leg Lever
Bracket (8) as shown.
Attach the Leg Lever (7) to the Leg Lever Bracket
(8) with an M10 x 78mm Bolt (75) and an M10
Nylon Locknut (32).
Locknut; the Leg Lever must be able to pivot
easily.
Loosen the Seat Knob (24). Secure the Leg Lever
Bracket (8) in the end of the Seat Frame (5) with
the Knob.
11. Press a 45mm Square Inner Cap (76) into the
bottom of the Curl Post (12).
Do not overtighten the
10
11
23
19
22
32
7
34
8
16
19
17
5
24
75
Attach the Curl Pad (13) to the Curl Post (12) with
two M6 x 16mm Screws (31).
13
12
31
76
8
Page 9
12. Attach the left side of the Front Crossbar (43) to
the Base (42) with two M10 x 94mm Bolts (18), a
Large Joint Plate (41), and two M10 Nylon
Locknuts (32).
ented as shown. Do not tighten the Locknuts
yet.
Note: The Base (42) with the warning decal
applied to it should be attached on the right
side of the weight rack (see WARNING DECAL
PLACEMENT on page 2).
Attach the Front Crossbar (43) to the other
Base (not shown) in the same manner.
Make sure the Joint Plate is ori-
12
32
43
These holes
of the Plate.
32
are closer
to this side
42
18
41
18
13. Press a 60mm Square Inner Cap (62) into the
back of the Lat Tower Base (49).
Attach the Lat Tower Base (49) to the Front
Crossbar (43) with two M10 x 68mm Bolts (26)
and two M10 Nylon Locknuts (32).
en the Locknuts yet.
14. Press a 60mm Square Inner Cap (62) into the Lat
Tower (48).
Orient the Weight Carriage (50) as shown and
ower (48). Orient the
slide it onto the Lat
Carriage Stop (52) as shown and slide it onto the
Lat Tower below the Weight Carriage.
Slide the Lat
(49). Attach the Carriage Stop (52) at the indicated hole with an M10 x 86mm Bolt (35) and an
M10 Nylon Locknut (32).
Secure the Lat Tower (48) to the Lat Tower Base
(49) with three M10 x 72mm Bolts (33), three
M10 Washers (74), and three M10 Nylon
Locknuts (32).
T
ower (48) onto the Lat
T
Do not tighten the Locknuts yet.
Do not tight-
ower Base
T
13
14
62
33
33
48
74
49
26
62
32
43
Attach the
Carriage Stop
(52) here.
32
32
50
32
52
35
49
9
Page 10
15. Attach the Rear Crossbar (45) to the Left Rear
Upright (46) with two M10 x 94mm Bolts (18), two
M10 W
(32).
Attach the Rear Crossbar (45) to the Right
Rear Upright (not shown) in the same manner.
ashers (74), and two M10 Nylon Locknuts
Do not tighten the Locknuts yet.
15
46
32
45
74
32
18
16. Attach the bracket on the Rear Crossbar (45) to
the Lat Tower Base (49) with two M10 x 78mm
Bolts (75) and two M10 Nylon Locknuts (32). Do
not tighten the Locknuts yet.
Attach the Left Rear Upright (46) to the Front
Crossbar (43) with two M10 x 94mm Bolts (18),
the Large Joint Plate (41), and two M10 Nylon
Locknuts (32). Do not tighten the Locknuts yet.
Attach the Right Rear Upright (not shown) to
the Front Crossbar (43) in the same manner.
16
45
Bracket
46
32
75
32
43
49
41
18
10
Page 11
17. Press a 51mm x 76mm Inner Cap (21) into the
top of a Front Upright (44). Attach an Upright
Cover (51) to the Front Upright with five M4 x
16mm Screws (63).
Attach the Front Upright (44) to a Base (42) with
four M10 x 94mm Bolts (18), two Small Joint
Plates (40), and four M10 Nylon Locknuts (32).
Do not tighten the Locknuts yet.
17
21
51
63
63
Repeat this step with the other Front Upright
(44) and the other Base (42).
18. Attach the Left Rear Upright (46) to the left Front
Upright (44) with four M10 x 94mm Bolts (18),
two Small Joint Plates (40), and four M10 Nylon
Locknuts (32). Do not tighten the Locknuts yet.
18
32
32
63
63
32
63
40
44
40
40
18
42
18
46
Repeat this step with the Right Rear Upright (not
shown).
19. Press two 48mm Round Inner Caps (23) into the
ubes (69). Screw the
ends of the two Carriage
Carriage Tubes onto the Weight Carriage (50) as
shown. Make sure the Carriage Tubes are fully
tightened.
T
19
23
69
50
40
44
18
69
23
11
Page 12
20. Route the Cable (79) up through the Lat Tower
(48) and over an 89mm Pulley (65). Attach the
Pulley inside of the Lat
75mm Bolt (30), two M10 Washers (74), two Long
Spacers (67), and an M10 Nylon Locknut (32).
Make sure the large ball on the Cable is in the
indicated position.
Tower with an M10 x
20
32
74
67
79
65
67
Large
Ball
48
74
30
21. Wrap the Cable (79) over an 89mm Pulley (65).
Attach the Pulley and a Cable Trap (64) to the
bracket on the Lat Tower (48) with an M10 x
75mm Bolt (30).
inside the bracket and is oriented to hold the
Cable in the groove of the Pulley.
Note: Do not put an M10 Nylon Locknut (not
shown) on the M10 x 75mm Bolt (30) yet.
22. Wrap the Cable (79) under an 89mm Pulley (65).
Attach the Pulley and a Cable Trap (64) to the
Weight Carriage (50) with an M10 x 45mm Bolt
(27) and an M10 Nylon Locknut (32). Make sure
the Cable Trap is outside the bracket and oriented to hold the Cable in the groove of the
Pulley.
Make sure the Cable Trap is
21
22
50
79
32
65
64
30
48
79
65
64
27
23. Wrap the Cable (79) over an 89mm Pulley (65).
Attach the Pulley and a Cable
bracket on the Lat Tower (48) with the M10 x
75mm Bolt (30) used in step 21 and an M10
Nylon Locknut (32).
is oriented to hold the Cable in the groove of
the Pulley.
Make sure the Cable T
rap (64) to the
T
rap
12
23
48
32
64
65
79
30
Page 13
24. Route the Cable (79) through the Lat Tower Base
(49) and under an 89mm Pulley (65). Attach the
Pulley to the bracket on the Lat
an M10 x 45mm Bolt (27) and an M10 Nylon
Locknut (32).
Tower Base with
24
79
32
49
65
27
25. Route the Cable (79) under an 89mm Pulley (65)
and through the Foot Plate (57) as shown. Attach
the Pulley to the Foot Plate with an M10 x 45mm
Bolt (27) and an M10 Nylon Locknut (32).
Attach the Foot Plate (57) to the Lat Tower Base
(49) with two M10 x 19mm Bolts (72) and two
M10 Nylon Locknuts (32).
Attach the Foot Plate (57) to the Front Crossbar
(43) with two M10 x 94mm Bolts (18), two M10
Washers (74), and two M10 Nylon Locknuts (32).
Tighten all of the M10 Nylon Locknuts (32)
used in steps 12–18.
26. Press two 48mm Round Inner Caps (23) into two
Storage Tubes (70). Screw the Storage Tubes
onto the Left Rear Upright (46). Make sure the
Storage Tubes are fully tightened.
Repeat this step with the other two Storage
Tubes (70) and the Right Rear Upright (not
shown).
25
26
79
18
72
27
43
57
65
32
74
32
74
32
32
32
49
70
23
46
70
Press a 32mm Round Inner Cap (68) into the end
27.
of the Left W
Round Inner Cap into the Left Safety Spotter (81).
Insert the Left W
Safety Spotter (81) into holes in the left Front
Upright (44) and engage the locking pins around
the Upright.
Repeat this step with the Right Weight Rest
(not shown), the Right Safety Spotter (not
shown), and the right Front Upright (not
shown).
eight Rest (80). Press a 32mm
eight Rest (80) and the Left
23
27
68
80
44
68
81
13
Page 14
28. Wet the ends of the Lat Bar (59) and the Row Bar
(58) with soapy water. Slide four Handgrips (60)
onto the ends of the two Bars.
28
60
59
60
58
Make sure that all parts are properly tightened
29.
before you use the weight bench. The use of
all remaining parts will be explained in
ADJUSTMENTS starting on the next page.
60
60
14
Page 15
ADJUSTMENTS
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 17 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 each exercise.
Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediate
ly. 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 (10), pull the
Backrest Knob (25) out as far as it will go. Move the
Backrest to the desired position, and engage the
Knob into a hole in the Backrest Bracket (9).
ATTACHING THE LEG LEVER OR CURL PAD
To use the Leg Lever (7), insert the Leg Lever
Bracket (8) into the Seat Frame (5). Secure the
Bracket with the Seat Knob (24).
Adjustment
13
10
25
Holes
9
5
-
To use the Curl Pad (13), insert the Curl Post (12)
into the Seat Frame (5). Secure the Curl Post with the
Seat Knob (24).
ADDING WEIGHT T
To use the Leg Lever (7), slide the desired amount of
weight onto the tube on the Leg Lever.
O THE LEG LEVER
WARNING: Do not place more than
150 pounds on the Leg Lever (7).
12
8
7
24
7
15
Page 16
WEIGHT RESTS AND SAFETY SPOTTERS
To use the barbell (not shown) with the weight rack,
first move the Weight Rests (55, 80) and the Safety
Spotters (56, 81) to the correct heights for the exercise to be performed. Engage the locking pins around
the Front Uprights (44).
WARNING: Always place both
Weight Rests (55, 80) and both Safety Spotters
(56, 81) at the same height. Make sure the locking pins are securely wrapped around the Front
Uprights (44) before setting the barbell (not
shown) on them.
ADDING WEIGHT TO THE WEIGHT RACK
80
44
Locking
Pin
81
To use the Weight Carriage (50), slide the desired
amount of weight onto the Carriage Tubes (69).
Secure the weight with two Weight Clips (71).
Unused weights can be stored on the Storage Tubes
(70) on the weight rack.
WARNING: Always place the same
amount of weight on each Carriage Tube (69)
and secure the weight with the two Weight Clips
(71).
Always store an equal amount of weight on each
side of the weight rack.
TTACHING THE LAT BAR
A
Attach the Lat Bar (59) to the Cable (79) with a Cable
Clip (66). For some exercises, it may be necessary to
attach the Chain (not shown) between the Cable and
the Lat Bar with two Cable Clips. Adjust the length
of the Chain between the Lat Bar and the Cable
so the Lat Bar is in the correct starting position
for the exercise to be performed.
71
69
50
70
79
66
Attach the Row Bar (not shown) to the Cable (79) in
the same manner
.
59
16
Page 17
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 weight 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 weight for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of weight 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 weight.
Toning
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate
amount of weight 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
weight.
Weight Loss
To lose weight, use a low amount of weight 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 T
Cross training is an ef
well-balanced fitness program.
anced program is:
• Plan weight training workouts on Monday,
W
Plan 20 to 30 minutes of aerobic exercise, such as
•
cycling or swimming, on Tuesday and Thursday.
Rest from both weight training and aerobic exercise
•
for at least one full day each week to give your body
time to regenerate.
The combination of weight training and aerobic exer
cise will reshape and strengthen your body
op your heart and lungs.
raining
ednesday
ficient way to get a complete and
, and Friday
An example of a bal
.
-
-
, plus devel
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the exact length of time for each workout,
as well as the number of repetitions or sets completed,
is an individual matter. It is important to avoid overdoing it during the first few months of your exercise program. You should progress at your own pace and be
sensitive to your body’s signals. If you experience pain
or dizziness at any time while exercising, stop immediately and begin cooling 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.
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
fective exercise program.
ef
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 accompany
ing this manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles af
18 to find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing.
each repetition should last about half as long as the
return stage. Proper breathing is important. Exhale
-
during the exertion stage of each repetition and inhale
during the return stroke. Never hold your breath.
fected. Refer to the muscle chart on page
This requires moving
.
The exertion stage of
-
17
Page 18
Rest for a short period of time after each set. The
N
O
P
Q
R
S
T
U
W
V
M
L
J
G
F
H
I
K
E
C
D
B
A
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
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
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. Rectus Abdominus (stomach)
M. Adductor (inner thigh)
N. Trapezius (upper back)
O. Rhomboideus (upper back)
P. Deltoid (shoulder)
Q. Triceps (back of arm)
Latissimus Dorsi (mid back)
R.
S. Spinae Erectors (lower back)
T. Gluteus Medius (hip)
U. Gluteus Maximus (buttocks)
V. Hamstring (back of leg)
. Gastrocnemius (back of calf)
W
slowly as you stretch and do not bounce. Ease into
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. The
chart on page 19 of this manual can be photocopied
and used to schedule and record your workouts. List
the date, the exercises performed, the weight 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.
18
Page 19
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.
19
Page 20
M10 x 68mm Bolt (26)
M10 x 45mm Bolt (27)
M10 x 100mm Bolt (28)
M10 x 75mm Bolt (30)
M10 x 86mm Bolt (35)
M10 x 19mm Bolt (72)
M10 x 78mm Bolt (75)
M6 x 16mm Bolt (31)
M4 x 16mm Screw (63)
M6 Washer (37)
M10 Nylon Locknut (32)
M10 x 94mm Bolt (18)
M6 x 53mm Bolt (29)
M10 x 58mm Bolt (73)
M10 x 146mm Bolt (36)
M10 x 72mm Bolt (33)
M4 x 13mm Screw (82)
M10 Washer (74)
PART IDENTIFICATION CHART—Model No. WEBE27322 R0204A
Page 21
19mm Round Inner Cap (19)
50mm Square Inner Cap (22)
45mm Square Inner Cap (76)
38mm x 50mm Inner Cap (77)
20mm x 40mm Inner Cap (20)
51mm x 76mm Inner Cap (21)
60mm Square Inner Cap (62)
32mm Round Inner Cap (68)
48mm Round Inner Cap (23)
Page 22
PART LIST—Model No. WEBE27322 R0204A
Key No. Qty. Description Key No. Qty. Description
1
2 1 Bench Frame
3 1 Front Stabilizer
4 1 Front Leg
5 1 Seat Frame
6 2 Backrest Frame
7 1 Leg Lever
8 1 Leg Lever Bracket
9 1 Backrest Bracket
10 1 Backrest
11 1 Seat
12 1 Curl Post
13 1 Curl Pad
14 2 Finger Guard
15 1 Pivot Bracket
16 2 Pad Tube
17 4 Foam Pad
18 34 M10 x 94mm Bolt
19 4 19mm Round Inner Cap
20 4 20mm x 40mm Inner Cap
21 3 51mm x 76mm Inner Cap
22 7 50mm Square Inner Cap
23 7 48mm Round Inner Cap
24 1 Seat Knob
25 1 Backrest Knob
26 8 M10 x 68mm Bolt
27 5 M10 x 45mm Bolt
28 1 M10 x 100mm Bolt
29 5 M6 x 53mm Bolt
30 3 M10 x 75mm Bolt
31 4 M6 x 16mm Bolt
32 66 M10 Nylon Locknut
33 3 M10 x 72mm Bolt
34
35 1 M10 x 86mm Bolt
36 2 M10 x 146mm Bolt
37
38 2 Wheel
39 2 Joint Plate
40
41
42 2 Base
43 1 Front Crossbar
44
45 1 Rear Crossbar
46 1 Left Rear Upright
1 Rear Stabilizer
12
5
8
2
2
Bushing
asher
M6 W
Small Joint Plate
Large Joint Plate
Front Upright
47
48 1 Lat Tower
49 1 Lat Tower Base
50 1 Weight Carriage
51 2 Upright Cover
52 1 Carriage Stop
53 2 Carriage Bushing
54 1 Weight Stop Bushing
55 1 Right Weight Rest
56 1 Right Safety Spotter
57 1 Foot Plate
58 1 Row Bar
59 1 Lat Bar
60 4 Handgrip
61 2 Short Spacer
62 2 60mm Square Inner Cap
63 10 M4 x 16mm Screw
64 3 Cable Trap
65 6 89mm Pulley
66 2 Cable Clip
67 2 Long Spacer
68 4 32mm Round Inner Cap
69 2 Carriage Tube
70 4 Storage Tube
71 2 Weight Clip
72 2 M10 x 19mm Bolt
73 4 M10 x 58mm Bolt
74 19 M10 Washer
75 3 M10 x 78mm Bolt
76 1 45mm Square Inner Cap
77 1 38mm x 50mm Inner Cap
78 2 Leg Plate
79 1 Cable
80
81 1 Left Safety Spotter
82 2 M4 x 13mm Screw
83
84 1 Olympic Barbell
85 2 2.5-pound Weight
86
87
88 2 25-pound Weight
89 2 45-pound Weight
90
# 1 User’s Manual
# 1 Exercise Guide
1 Right Rear Upright
1
1
4
4
2
Left Weight Rest
Chain
5-pound Weight
10-pound W
Bumper
eight
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
s manual for information about ordering replacement parts.
of the user
’
Page 23
81
68
80
68
60
60
59
58
60
66
1
2
3
4
5
6
6
12
7
8
9
10
11
13
15
14
14
16
16
17
17
17
17
22
22
22
23
19
19
78
78
39
39
22
22
22
22
21
26
18
26
28
30
29
31
36
29
29
73
73
31
75
34
34
34
34
34
61
61
37
37
37
37
37
74
27
27
32
32
32
32
32
32
32
32
38
38
24
42
42
57
43
45
44
44
51
51
47
46
48
49
50
53
53
54
52
69
69
70
70
70
70
40
40
40
40
40
40
40
40
41
41
65
65
65
65
65
65
62
23
23
21
23
23
23
21
67
67
18
20
25
18
18
18
18
18
18
18
18
18
72
18
27
30
30
27
26
35
27
63
63
63
63
63
63
63
63
32
32
32
32
32
32
32
32
75
75
32
32
32
32
32
32
32
32
32
32
32
32
32
32
32
79
64
64
79
74
74
76
34
20
20
77
74
63
18
74
74
18
33
32
32
33
62
64
34
74
74
32
32
83
34
34
63
56
68
68
55
74
74
74
74
85
86
87
88
89
84
90
82
90
82
7171
EXPLODED DRAWING—Model No. WEBE27322 R0204A
Page 24
ORDERING REPLACEMENT PARTS
To order replacement parts, call our Customer Service Department toll-free at 1-877-992-5999, Monday through
, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be prepared to give
Friday
the following information when calling:
• The MODEL NUMBER of the product (WEBE27322)
• The NAME of the product (WEIDER
• The SERIAL NUMBER of the product (see the front cover of this manual)
• The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED
DRAWING in the center of this manual)
®
CLUB 500 weight bench)
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. 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. Accordingly, the above limitation
may not apply to you.
This warranty gives you specific legal rights.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
Part No. 202676 R0204A Printed in China © 2004 ICON Health & Fitness, Inc.
ou may also have other rights which vary from state to state.
Y
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