Page 1
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. If you
have questions, or if there are
missing parts, we will guarantee
complete satisfaction through
direct assistance from our factory.
TO AVOID UNNECESSARY
DELAYS, PLEASE CALL DIRECT
TO OUR TOLL-FREE CUSTOMER
HOT LINE. The trained technicians on our customer hot line
will provide immediate assistance, free of charge to you.
CUSTOMER HOT LINE:
1-800-999-3756
Mon.–Fri., 6 a.m.–6 p.m. MST
Model No. WEBE34110
Serial No.
Write the serial number in the
space above for reference.
CAUTION
Read all precautions and instructions in this manual before
using this equipment. Save this
manual for future reference.
Serial Number Decal (under seat)
USER’S MANUAL
Visit our website at
www.weiderfitness.com
new products, prizes,
fitness tips, and much more!
Page 2
WARNING DECAL PLACEMENT
2
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
MUSCLE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
Note: A PART LIST/EXPLODED DRAWING is attached in the center of this manual. Remove the PART
LIST/EXPLODED DRAWING before beginning assembly.
The decals shown at right
have been placed on the
weight bench in the indicated locations. If a decal
is missing or illegible, call
our Customer Service
Department toll-free at
1-800-999-3756, Monday
through Friday, 6 a.m. until
6 p.m. Mountain Time, to
order a free replacement
decal. Apply the replacement decal in the location
shown.
WEIDER is a registered trademark of ICON Health & Fitness, Inc.
TABLE OF CONTENTS
!
WARNING
• Misuse of this product may result in serious
injury.
• Read user’s manual and follow all warnings
and operating instructions prior to use.
• Do not allow children on or around machine.
• Replace label if damaged, illegible, or removed.
!
WARNING
• Misuse of this
product may result in
serious injury.
• Read user’s manual
and follow all warnings
and operating instructions prior to use.
• Do not allow children
on or around machine.
• Replace label if
damaged, illegible,
or removed.
Page 3
3
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. Inspect and tighten all parts 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. Always make sure there is an equal amount
of weight on each end of the barbell.
10. Always secure the weights with the weight
clips when they are mounted on the barbell
or the weight carriage.
11. The weight bench is designed to support a
maximum of 550 pounds, including the user,
a barbell, and weights. Do not place more
than 300 pounds, including the barbell, on
the weight rests. Do not place more than 150
pounds on the weight carriage. Do not place
more than 150 pounds on the leg lever for
normal use.
12. Make sure that the cables remain on the pulleys at all times. If the cables bind as you are
exercising, stop immediately and make sure
that the cables are on the pulleys.
13. Always set both weight rests and both
weight spotters at the same height.
14. Always exercise with a partner. When you
are performing bench press exercises, squat
exercises, or toe raise exercises, your partner should stand behind you to catch the
barbell if you cannot complete a repetition.
15. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cooling down.
16. Always move the bench out of the way when
performing squat exercises.
17. Always disconnect the lat bar from the
weight bench when performing an exercise
that does not require the lat bar.
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.
WARNING: To reduce the risk of serious injury, read the following important precautions
before using the weight bench.
IMPORTANT PRECAUTIONS
Page 4
4
Weight Carriage
High Pulley Station
Lat Bar
Weight Rest
Weight Spotter
Curl Pad
Right Side
Left Side
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.
Backrest
Low Pulley
Station
300-lb. Olympic
Weight Set
Weight Tube
Leg Lever
Weight Tube
Curl Bar
Seat
Thank you for selecting the versatile CLUB WEIDER
®
565 weight bench. The CLUB WEIDER®565 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 CLUB
WEIDER®565 will help you achieve the specific results
you want.
For your benefit, read this manual carefully before
using the CLUB WEIDER
®
565 weight bench. If you
have additional questions, please call our Customer
Service Department toll-free at 1-800-999-3756,
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. The model number is
WEBE34110. The 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.
Chin-up Bar
BEFORE YOU BEGIN
Page 5
5
PART IDENTIFICATION CHART
10mm Spacer (88)
51mm Spacer (78)
28mm Spacer (79)
M10 Flat Washer (76)
18mm Spacer (80)
24mm Spacer (77)
M8 Flat Washer (75)
M10 x 58mm Carriage Bolt (84)
M6 Washer (86)
M10 x 45mm Bolt (71)
M10 x 50mm Bolt (91)
M10 Nylon Locknut (68)
M6 x 38mm Screw (85)
M8 x 58mm Bolt (87)
M8 x 72mm Bolt (72)
M8 Nylon Locknut (69)
M6 x 16mm Screw (82)
M10 x 178mm Bolt (81)
M10 x 65mm Bolt (83)
M10 x 66mm Bolt (74)
M10 x 75mm Bolt (73)
M10 x 78mm Bolt (70)
Page 6
1.
Press a 50mm Square Outer Cap (63) onto each
end of the “U” Base (33).
Attach the Bench Leg (30) to the “U” Base (33)
using two M10 x 58mm Carriage Bolts (84) and two
M10 Nylon Locknuts (68).
6
1
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 on page 5.
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.
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.
63
84
68
68
33
30
2. Attach the Bench Frame (26) to the Bench Leg (30)
using two M10 x 65mm Bolts (83), two M10 Flat
Washers (76), and two M10 Nylon Locknuts (68).
2
30
83
83
68
76
76
26
ASSEMBLY
Before beginning assembly, make sure you
understand the information in the box above.
Important: Some of the parts described in the
assembly steps may be pre-assembled.
Page 7
6. Lubricate the M10 x 178mm Bolt (81). Attach the
Backrest Frames (23, 24) to the Bench Frame (26)
with the Bolt, two M10 Flat Washers (76), and an
M10 Nylon Locknut (68).
Secure the Backrest (25) by inserting the Backrest
Pin (40) through one of the sets of holes in the
Backrest Frames (23, 24) and the hole in the Bench
Frame (26). Make sure the Backrest Pin is com-
pletely inserted through both Backrest Frames.
5
7
5. Press the four 1” Square Inner Caps (58) into the
ends of the Right and Left Backrest Frames (23,
24). Press the two 1” x 2” Inner Caps (59) into the
adjustment tubes of the Backrest Frames.
Attach the Backrest (25) to the Backrest Frames
(23, 24) with four M6 x 38mm Screws (85) and four
M6 Washers (86). The Backrest Frames and the
Backrest must be oriented as shown.
4
4. Press three 45mm Square Inner Caps (61) into the
Leg Lever (31). Press a 1” Round Inner Cap (65)
into the indicated end of the Weight Tube (32).
Insert the Weight Tube into the Leg Lever and
press an Angled Cap (66) onto the other end of the
Weight Tube. Secure the Weight Tube using an M8
x 58mm Bolt (87), two M8 Flat Washers (75), a
10mm Spacer (88), and an M8 Nylon Locknut (69).
Press two Weight Adapter Bushings (37) into the
ends of the Weight Adapter (36). Slide the Weight
Adapter onto the Weight Tube (32) and secure it
with the Weight Adapter Pin (67).
Lubricate an M10 x 65mm Bolt (83). Attach the Leg
Lever (31) to the bracket on the Bench Leg (30)
with the Bolt and an M10 Nylon Locknut (68). Do
not overtighten the Nylon Locknut; the Leg
Lever must pivot freely.
3
62
26
68
84
34
62
6
61
36
37
37
31
66
69
75
88
87
61
65
67
32
61
83
30
68
58
58
58
58
59
59
23
Wide End
25
24
86
86
86
86
85
85
85
85
81
76
68
76
40
25
23
24
26
3. Press a 51mm x 76mm Outer Cap (62) onto each
end of the Bench Base (34).
Attach the Bench Base (34) to the Bench Frame
(26) using two M10 x 58mm Carriage Bolts (84) and
two M10 Nylon Locknuts (68).
Page 8
8
7. With the wide end of the Seat (27) positioned as
shown, attach the Seat to the brackets on the Bench
Frame (26) using four M6 x 16mm Screws (82).
9. Attach the Curl Pad (29) to the Curl Post (28) with
two M6 x 16mm Screws (82).
Slide the Curl Post (28) into the Bench Leg (30).
Align one of the adjustment holes in the Curl Post
with the adjustment hole in the Bench Leg. Tighten
the Curl Post Adjustment Knob (90) into the holes
in the Curl Post and the Bench Leg. Make sure you
fully tighten the Curl Post Adjustment Knob.
7
10
27
26
Wide End
82
1
56
56
56
56
70
70
68
68
3
2
10. Press 60mm Square Outer Caps (56) onto the ends
of the Right and Left Bases (1, 3).
Attach the Right and Left Bases (1, 3) to the Center
Base (2) using four M10 x 78mm Bolts (70) and
four M10 Nylon Locknuts (68). Do not tighten the
Nylon Locknuts yet.
8
9
64
64
35
30
31
29
82
90
30
28
41
41
8. Tap the six 3/4” Round Inner Caps (64) into the
ends of the three Pad Tubes (35).
Insert the Pad Tubes (35) into the indicated holes in
the Leg Lever (31) and the Bench Leg (30). Slide
two Foam Pads (41) onto each Pad Tube.
Page 9
9
12
13a
13b
13. Refer to drawing 13a. Press six Square Bushings
(21) into the Right Weight Rest (19) and the Right
Weight Spotter (20) as shown. Pull out the
Adjustment Knobs (22) and slide the Right Weight
Spotter and the Right Weight Rest down over the
right Uprights (7, 8) as indicated.
Refer to drawing 13b. Secure the Right Weight
Spotter (20) and the Right Weight Rest (19) to the
right Uprights (7, 8) by tightening each of the three
Adjustment Knobs (22) into one of the adjustment
holes in the Uprights.
Assemble the Left Weight Spotter (not shown) and
Left Weight Rest (not shown) on the left Uprights
(7, 8) in the same manner. Make sure both Weight
Spotters and both Weight Rests are at the same
height.
11
3
1
70
68
68
21
21
22
22
7
7
8
8
22
22
20
20
19
19
6
6
7
8
57
1
2
570
70
68
68
68
4
3
56
8
Adjustment
Holes
8
11. Identify the two Rear Uprights (8), which are slightly
shorter than the Front Uprights (not shown).
Attach the Rear Uprights to the Left and Right
Bases (1, 3) using four M10 x 78mm Bolts (70) and
four M10 Nylon Locknuts (68). Do not tighten the
Nylon Locknuts yet. Make sure the Uprights are
oriented exactly as shown, with the adjustment
holes on the indicated side near the bottom.
Press a 60mm Square Outer Cap (56) onto the end
of the Weight Guide Base (4).
Attach the Foot Plate (5) and the Weight Guide
Base (4) to the Center Base (2), as shown, using
two M10 x 78mm Bolts (70) and two M10 Nylon
Locknuts (68). Do not tighten the Nylon Locknuts
yet.
12. Tap a 60mm Square Inner Cap (57) into each of the
Front Uprights (7).
Attach one of the Front Uprights (7) and two Joint
Plates (6) to the Left Base (3) using four M10 x
78mm Bolts (70) and four M10 Nylon Locknuts (68).
Make sure the Front Upright is oriented so that
the holes on the bottom of the Front Upright and
the holes in the Joint Plates line up. If they do
not line up, turn the Front Upright upside-down.
Do not tighten the Nylon Locknuts yet. Make
sure the Front Upright is turned so the adjustment holes are facing the Rear Upright (8) and
so the number decals on the Front Uprights are
facing each other.
Attach the other Front Upright (7, not shown) and
two Joint Plates (6, not shown) to the Right Base
(1) in the same manner.
21
Page 10
10
14. Attach the Chin-up Bar (13) and two Joint Plates (6)
to the Front Uprights (7) using four M10 x 78mm
Bolts (70) and four M10 Nylon Locknuts (68). Do
not tighten the Nylon Locknuts yet.
17. Set the two Weight Bumpers (18) over the indicated
holes in the Weight Guide Base (4). Hold the
Weight Carriage (15) on top of the Weight
Bumpers.
Insert the two Weight Guides (9) into the Weight
Carriage (15), the Weight Bumpers (18), and the
Weight Guide Base (4). Attach the Weight Guides
using two M8 x 72mm Bolts (72), four M8 Flat
Washers (75), and two M8 Nylon Locknuts (69).
16. Press the two 51mm Round Inner Caps (89) into
the weight tubes on the Weight Carriage (15).
Press the two Carriage Bushings (16) into the
Weight Carriage (15). Make sure the Weight
Carriage is turned so the weight tubes are near
the top, as shown. Attach the lower Carriage
Bushing using an M10 x 66mm Bolt (74), two M10
Flat Washers (76), the 51mm Spacer (78), and an
M10 Nylon Locknut (68).
89
89
15
Weight Tube
16
16
74
76
78
76
68
6
70
70
68
68
6
7
13
7
14
15. Press a 60mm Square Inner Cap (57) into the Left
Frame (12). Attach the Left Frame to the left
Uprights (7, 8) using four M10 x 78mm Bolts (70)
and four M10 Nylon Locknuts (68). Do not tighten
the Nylon Locknuts yet.
Assemble the Right Frame (10) to the right Uprights
(7, 8) in the same manner.
Attach the Center Frame (11) to the Right and Left
Frames (10, 12) using four M10 x 78mm Bolts (70)
and four M10 Nylon Locknuts (68). Tighten all
Nylon Locknuts used in steps 10–15.
68
57
68
70
70
70
70
10
11
12
68
68
15
16
17
7
8
8
7
15
18
4
75
69
9
72
Page 11
11
18
18. Press a 60mm Square Inner Cap (57) into the end
of the Weight Guide Frame (14).
Hold the Weight Guide Frame (14) on top of the
Center Frame (11) and the Weight Guides (9).
Attach the Weight Guides to the Weight Guide
Frame using two M8 x 72mm Bolts (72), four M8
Flat Washers (75), and two M8 Nylon Locknuts (69).
Attach the Weight Guide Frame (14) to the Center
Frame (11) using two M10 x 78mm Bolts (70), two
M10 Flat Washers (76), and two M10 Nylon
Locknuts (68).
70
76
11
14
68
9
72
75
57
75
69
19
19. Locate the High Cable (54), which is the longer of
the two Cables. Notice that there is a single ball on
one end of the High Cable and a metal sleeve on
the other end.
Route the metal-sleeve end of the High Cable (54)
up under the lat bar rest on the Weight Guide
Frame (14), down through the indicated hole, back
up through the next hole, and then down through
the hole between the Weight Guides (9) as shown.
20. Insert the end of the High Cable (54) into the hole
in the center of the Weight Carriage (15). Attach the
High Cable using an M10 x 66mm Bolt (74), two
M10 Flat Washers (76), two 24mm Spacers (77),
and an M10 Nylon Locknut (68).
21. Lift the High Cable (54) in the location shown.
Attach two Pulleys (53) inside the bracket on the
Weight Guide Frame (14) using two M10 x 50mm
Bolts (91) and two M10 Nylon Locknuts (68).
54
20
15
21
68
91
53
54
14
74
76
76
68
9
14
Lat Bar
Rest
54
77
77
Page 12
12
22
54
14
73
68
76
80
53
53
2
68
24
68
17
17
71
53
52
54
55
52
22. Lift the High Cable (54) in the location shown.
Attach two Pulleys (53) inside the Weight Guide
Frame (14) using two M10 x 75mm Bolts (73), four
M10 Flat Washers (76), four 18mm Spacers (80),
and two M10 Nylon Locknuts (68).
23. Pull the High Cable (54) down in the indicated location, so there is no slack at the ends of the High
Cable.
Locate the Low Cable (55), which is shorter and
has two balls on one end. Insert the metal-sleeve
end of the Low Cable into the indicated hole in the
Weight Guide Base (4). Attach the Low Cable using
an M10 x 75mm Bolt (73), two M10 Flat Washers
(76), two 28mm Spacers (79), and an M10 Nylon
Locknut (68).
Route the ball-end of the Low Cable (55) through
the bracket on the Center Base (2). Attach a Pulley
(53) inside the bracket using an M10 x 45mm Bolt
(71) and an M10 Nylon Locknut (68).
24. Hold a Pulley (53) in the High Cable (54) as shown.
Attach a Cable Trap (52) and the two Pulley Plates
(17) to the Pulley using an M10 x 45mm Bolt (71)
and an M10 Nylon Locknut (68).
Lay the Low Cable (55) over a Pulley (53) as
shown. Attach the Pulley and a Cable Trap (52) to
the Pulley Plates (17) using an M10 x 45mm Bolt
(71) and an M10 Nylon Locknut (68). Make sure
the Bolts are inserted through the highest and
lowest holes in the Pulley Plates. In addition,
make sure the Cables are between the Cable
Traps and the Pulleys.
76
76
76
80
80
80
71
73
76
76
79
4
79
55
54
23
Page 13
13
25
38
60
60
25. Wet the ends of the Lat Bar (38) with a small
amount of soapy water. Slide the Handgrips (60)
onto the ends of the Lat Bar.
26. Make sure all parts of the weight bench are properly tightened. In addition, pull each cable a few
times to make sure the cables move smoothly over the pulleys. If the cables do not move smoothly,
locate and correct the problem. When weights are used, the cables may be damaged if they are
incorrectly routed.
The use of all remaining parts will be explained in ADJUSTMENTS, beginning on page 14.
Page 14
14
USING THE WEIGHT RESTS AND WEIGHT
SPOTTERS
Before beginning an exercise, move the Weight Rests
(19, 92) and the Weight Spotters (20, 93) to sets of
holes in the uprights that are best suited for that exercise. The selected holes for the Weight Spotters should
represent the lowest point to which you want the barbell
to go during the exercise. The selected holes for the
Weight Rests should be at a comfortable height for lifting
and replacing the barbell. Perform the exercise as
shown in the accompanying exercise guide. Note: Make
sure the Adjustment Knobs (22) are fully tightened.
WARNING: Always set both Weight
Rests (19, 92) at the same height and both
Weight Spotters (20, 93) at the same height.
19
19
92
93
20
22
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.
Inspect and tighten all parts each time you use the weight bench. 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.
SETTING UP THE BENCH FOR SQUAT EXERCISES
Squat exercises should be performed inside the rack
(behind the dotted line in the picture). When performing
squat exercises, set the Weight Rests (19, 92) and the
Weight Spotters (20, 93) at a comfortable height, and
move the bench away from the rack.
Squat
Area
20
WARNING:
Always move the bench
when you are performing squat exercises inside
the rack.
ADJUSTMENTS
Page 15
15
ATTACHING WEIGHTS TO THE LEG LEVER
To use the Leg Lever (31), slide the desired amount of
weight onto the Weight Adapter (36).
31
36
WARNING: Do not place more than
150 pounds on the Leg Lever (31).
ADJUSTING THE BACKREST
The Backrest (25) can be used in a decline position, a
level position, or either of two incline positions. To
adjust the Backrest to the decline position, remove the
Backrest Pin (40) and insert it through the top set of
holes in the Backrest Frames (23, 24) and the Bench
Frame (26).
To adjust the Backrest (25) to the level position, insert
the Backrest Pin (40) through the second set of holes in
the Backrest Frames (23, 24) and the Bench Frame (26).
To adjust the Backrest (25) to an incline position, insert
the Backrest Pin (40) through one of the two lower sets
of holes in the Backrest Frames (23, 24) and the Bench
Frame (26).
25
40
23
24
26
WARNING: When adjusting the
Backrest (25), make sure that the Backrest Pin
(40) is fully inserted through both Backrest
Frames (23, 24) and the holes in the Bench
ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE
CURL BAR OR THE BARBELL
To use the high or low pulley station, slide the desired
amount of weight onto the weight tubes of the Weight
Carriage (15) and secure the weights with Weight Clips
(43).
To use the Curl Bar (not shown) or Barbell (not shown),
slide the desired amount of weight onto each side of
the Weight Bar and secure both sides with a Weight
Clip (43).
43
15
Weight
Tube
Weight
Tube
WARNING: Do not place more than
150 pounds on the Weight Carriage (15). Always
place the same amount of weight on each side of
the Weight Carriage and on each side of the
Weight Bar (not shown). Always secure the
weights on the Weight Carriage and the Weight
Bar with the Weight Clips (43).
Page 16
16
ATTACHING THE LAT BAR TO THE HIGH PULLEY
STATION OR THE LOW PULLEY STATION
To use the high pulley station or the low pulley station,
first place the desired weights on the weight carriage
(see ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE OR THE BARBELL on page 15). Next, attach
the Lat Bar (38) to the High Cable (54) or the Low
Cable (not shown) with a Cable Clip (51).
38
51
54
WARNING: Always disconnect the
Lat Bar (38) when performing an exercise that
does not require using the Lat Bar.
USING THE CURL PAD
To use the Curl Pad (29), slide the Curl Post (28) into
the Bench Leg (30) and secure it with the Curl Post
Adjustment Knob (90).
When the Curl Pad (29) is not in use, it should be
stored away from the weight bench so as not to interfere with other exercises.
90
28
29
30
68
35
30
41
41
17
17
71
53
52
52
TIGHTENING THE CABLES
Woven cable, the type of cable used on the weight
bench, can stretch slightly after it is first used. If there is
slack in the cables, tighten them as described below.
Remove the M10 x 45mm Bolt (71) and the M10 Nylon
Locknut (68) attaching the lower Pulley (53) and Cable
Trap (52) to the two Pulley Plates (17). Reattach the
lower Pulley and Cable Trap to the higher holes in the
Pulley Plates using the Bolt and Nylon Locknut.
If moving just the lower Pulley (53) does not sufficiently
tighten the cables, you can also move the upper Pulley
down one set of holes in the Pulley Plates (17).
REMOVING THE PAD TUBE
For certain exercises, the indicated Pad Tube (35) and
Foam Pads (41) must be removed. To do this, slide one
of the Foam Pads off the Pad Tube, and then pull the
Pad Tube out of the Bench Leg (30).
Page 17
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 performed. (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 Training
Cross training is an efficient way to get a complete and
well-balanced fitness program. An example of a balanced program is:
• Plan weight training workouts on Monday,
Wednesday, and Friday.
• 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 exercise will reshape and strengthen your body, and develop your heart and lungs.
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
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. Refer to the muscle chart on page
18 to find the names of the muscles.
The repetitions in each set should be performed
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 exertion stage of each repetition and inhale
during the return stroke. Never hold your breath.
Page 18
MUSCLE CHART
18
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 workout.
• 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
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.
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)
R. Latissimus Dorsi (mid back)
S. Spinae Erectors (lower back)
T. Gluteus Medius (hip)
U. Gluteus Maximus (buttocks)
V. Hamstring (back of leg)
W. Gastrocnemius (back of calf)
A
B
C
D
E
G
H
I
J
K
F
M
L
T
N
O
P
Q
R
S
U
V
W
Page 19
19
MONDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
AEROBIC EXERCISE
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
FRIDAY
Date:
/ /
Make photocopies of this page for scheduling and recording your workouts.
Page 20
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of the user’s manual for information about ordering replacement parts.
Key No. Qty. Description Key No. Qty. Description
1 1 Right Base
2 1 Center Base
3 1 Left Base
4 1 Weight Guide Base
5 1 Foot Plate
6 6 Joint Plate
7 2 Front Upright
8 2 Rear Upright
9 2 Weight Guide
10 1 Right Frame
11 1 Center Frame
12 1 Left Frame
13 1 Chin-up Bar
14 1 Weight Guide Frame
15 1 Weight Carriage
16 2 Carriage Bushing
17 2 Pulley Plate
18 2 Weight Bumper
19 1 Right Weight Rest
20 1 Right Weight Spotter
21 12 Square Bushing
22 6 Adjustment Knob
23 1 Right Backrest Frame
24 1 Left Backrest Frame
25 1 Backrest
26 1 Bench Frame
27 1 Seat
28 1 Curl Post
29 1 Curl Pad
30 1 Bench Leg
31 1 Leg Lever
32 1 Weight Tube
33 1 “U” Base
34 1 Bench Base
35 3 Pad Tube
36 1 Weight Adapter
37 2 Weight Adapter Bushing
38 1 Lat Bar
39 1 Strap
40 1 Backrest Pin
41 6 Foam Pad
42 1 Weight Bar
43 2 Weight Clip
44 4 Weight Clip Sleeve
45 2 2.5-lb. Weight
46 4 5-lb. Weight
47 2 10-lb. Weight
48 2 25-lb. Weight
49 2 35-lb. Weight
50 2 45-lb. Weight
51 1 Cable Clip
52 2 Cable Trap
53 7 Pulley
54 1 High Cable
55 1 Low Cable
56 5 60mm Square Outer Cap
57 5 60mm Square Inner Cap
58 4 1” Square Inner Cap
59 2 1” x 2” Inner Cap
60 2 Handgrip
61 3 45mm Square Inner Cap
62 2 51mm x 76mm Outer Cap
63 2 50mm Square Outer Cap
64 6 3/4” Round Inner Cap
65 1 1” Round Inner Cap
66 1 Angled Cap
67 1 Weight Adapter Pin
68 54 M10 Nylon Locknut
69 5 M8 Nylon Locknut
70 36 M10 x 78mm Bolt
71 3 M10 x 45mm Bolt
72 4 M8 x 72mm Bolt
73 3 M10 x 75mm Bolt
74 2 M10 x 66mm Bolt
75 10 M8 Flat Washer
76 16 M10 Flat Washer
77 2 24mm Spacer
78 1 51mm Spacer
79 2 28mm Spacer
80 4 18mm Spacer
81 1 M10 x 178mm Bolt
82 6 M6 x 16mm Screw
83 3 M10 x 65mm Bolt
84 4 M10 x 58mm Carriage Bolt
85 4 M6 x 38mm Screw
86 4 M6 Washer
87 1 M8 x 58mm Bolt
88 1 10mm Spacer
89 2 51mm Round Inner Cap
90 1 Curl Post Adjustment Knob
91 2 M10 x 50mm Bolt
92 1 Left Weight Rest
93 1 Left Weight Spotter
94 1 Curl Bar
# 1 User’s Manual
# 1 Exercise Guide
PART LIST—Model No. WEBE34110 R0701A
Page 21
EXPLODED DRAWING—Model No. WEBE34110 R0701A
89
72
75
75
69
53
14
57
53
68
57
10
91
80
68
80
76
68
17
52
53
17
68
11
70
70
68
44
44
4343 43
9
68
73
76
70
57
54
68
71
52
53
57
68
76
70
6
51
60
70
70
57
68
12
70
68
70
13
21
58
58
86
25
38
8
68
7
8
70
7
68
21
6
21
22
19
86
85
24
85
23
86
58
85
86
58
60
29
39
54
92
20
21
85
59
EXPLODED DRAWING—Model No. WEBE34110
74
76
16
77
77
76
68
68
89
68
21
93
22
21
21
22
21
27
28
74
76
78
16
15
18
76
70
70
70
68
21
22
68
40
26
68
76
81
83
90
82
61
68
66
75
31
61
4
56
75
69
55
76
68
53
68
68
56
70
1
68
21
34
82
76
69
75
88
67
87
32
65
72
73
76
79
55
42
62
83
83
30
68
61
56
68
71
2
70
70
6
50
6
68
36
49
56
94
62
84
41
64
33
63
37
64
3
70
5
70
70
48
47
46
45
41
35
84
63
35
41
68
6
6
56
64
64
41
Page 22
Part No. 176488 R0701A Printed in China © 2001 ICON Health & Fitness, Inc.
To order replacement parts, simply call our Customer Service Department toll-free at 1-800-999-3756, Monday
through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be prepared to give the following information when calling:
• The MODEL NUMBER of the product (WEBE34110)
• The NAME of the product (CLUB WEIDER
®
565 weight bench)
• 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 at the center of this manual).
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 at one of its authorized service centers. All products for which warranty claim is made must be received by ICON at one of its authorized service centers with all freight and other
transportation charges prepaid, accompanied by sufficient proof of purchase. All returns 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, 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. You may also have other rights which vary from state to state.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
LIMITED WARRANTY
ORDERING REPLACEMENT PARTS
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