This drawing shows the location(s)
of the warning decal(s). If a decal is
missing or illegible, see 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.
2
Page 3
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
nstructions in this manual and all warnings on your weight bench before using your weight bench.
i
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 age 35 or persons with
pre-existing health problems.
2. 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.
Keep the weight
5.
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
mount, dismount, and use it.
bench
indoors, away from
bench
bench
7.
Make sure that the pin and the knobs are fully
engaged before the weight bench is used.
8. Keep children under age 12 and pets away
from the weight bench at all times.
Wear appropriate clothes while exercising.
9.
Always wear athletic shoes for foot protection
while exercising.
The weight bench is designed to support a
10.
maximum user weight of 300 lbs. (136 kg) and
a maximum total weight of 610 lbs. (277 kg).
Do not use the weight bench with more than
310 lbs. (141 kg) of weight. Do not place more
than 150 lbs. (68 kg) on the leg lever. Note:
on
to
The weight bench does not include weights.
11.
If you feel pain or dizziness while exercising,
stop immediately and cool down.
6.
Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
3
Page 4
BEFORE YOU BEGIN
Thank you for selecting the versatile WEIDER CLUB™
290 W weight bench. The weight bench offers a selection of exercise stations designed to develop the major
muscle groups of the body. Whether your goal is to
tone your body, build dramatic muscle size and
strength, or improve your cardiovascular system, the
weight bench will help you to achieve the specific
results you want.
For your benefit, read this manual carefully before
you use the weight bench. If you have questions
after reading this manual, please see the front cover of
Weight Rest
Safety Spotter
Backrest
this manual. To help us assist you, note the product
model number and serial number before contacting us.
The model number and the location of the serial number decal are shown on the front cover of this manual.
To avoid a registration fee for any service needed
under warranty, you must register the weight
bench at www.weiderservice.com/registration.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
ASSEMBLED DIMENSIONS:
Height: 5 ft. 5 in. (165 cm)
Width: 4 ft. 2 in. (127 cm)
Depth: 6 ft. 1 in. (185 cm)
Weight: 140 lbs. (64 kg)
Adjustment Knob
Curl Pad
Curl Bar
Pin
Weight Tube
Leg Lever
Backrest Post
Seat
4
Page 5
M6 Washer (32)
M10 Locknut (42)
M10 x 165mm Bolt (50)
M8 x 70mm Bolt (46)
M10 Washer (55)
M8 Locknut (36)
M10 x 90mm Carriage Bolt (43)
M10 x 90mm Bolt (45)
M10 x 85mm Bolt (44)
M6 x 80mm Screw (48)
M6 x 40mm Screw (51)
M10 x 77mm Bolt Set (47)
M4 x 19mm
Screw (54)
M8 Washer (49)
M6 x 20mm
Screw (53)
M5 x 19mm
Screw (52)
PART IDENTIFICATION CHART
efer to the drawings below to identify small parts used in assembly. The number in parentheses by each draw-
R
ing is the key number of the part, from the PART LIST near the end of this manual. Note: If a small 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 bench can be assembled suc-
essfully by almost anyone. Most people find
c
that if they set aside plenty of time, assembly
goes smoothly.
Before beginning assembly, carefully read the
following information and instructions:
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.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
• Assembly requires the following tools:
• 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.
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
1.
Before beginning assembly, make sure
that you have read and understand the
information in the box above.
Orient the Front Stabilizer (2) so that the square
holes are toward the floor. Attach the Front
Stabilizer to the Front Leg (4) with two M10 x
90mm Carriage Bolts (43) and two M10
Locknuts (42). Do not tighten the Locknuts
yet.
the included hex key(s)
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
4
42
42
2
Square
Holes
43
6
Page 7
2. Orient the Rear Stabilizer (3) so that the square
holes are on the side shown. Attach the Rear
Stabilizer to the Frame (1) with two M10 x
0mm Carriage Bolts (43) and two M10
9
Locknuts (42). Do not tighten the Locknuts
et.
y
2
42
1
42
Square
3
Holes
43
3. Attach the Seat (18) and the Seat Bracket (38)
to the Frame (1) with two M6 x 80mm Screws
(48) and two M6 Washers (32).
4. Attach the Front Leg (4) to the Frame (1) with
two M10 x 85mm Bolts (44), two M10 Washers
(55), and an M10 Locknut (42).
See steps 1 and 2. Tighten the M10 Locknuts
(42).
3
18
38
32
32
48
4
4
55
48
1
1
42
44
7
Page 8
5. Apply a small portion of the included grease to
an M10 x 165mm Bolt (50). Attach the Backrest
Post (15) to the Backrest Frames (16) with the
olt, two M10 Washers (55), and an M10
B
Locknut (42). Do not tighten the Locknut yet.
Attach the Backrest (19) to the Backrest
Frames (16) with four M6 x 40mm Screws (51)
and four M6 Washers (32). Do not tighten the
Screws yet.
5
19
42
32
55
55
Grease
51
51
50
6. Apply grease to an M10 x 165mm Bolt (50).
Attach the Backrest Frames (16) to the Frame
(1) with the Bolt, two M10 Washers (55), and an
M10 Locknut (42). Set the end of the Backrest
Post (15) in one of the slots in the Frame. Do
not overtighten the Locknut; the Backrest
Frames must pivot easily.
See step 5. Tighten the M10 Locknut (42) andthe four M6 x 40mm Screws (51). Do not overtighten the Locknut; the Backrest Post (15)
must pivot easily.
16
15
6
42
55
16
15
Slot
32
1
55
Grease
50
7. Attach the Weight Tube (24) to the Leg Lever
(5) with an M8 x 70mm Bolt (46), a Weight
Tube Spacer (41), two M8 Washers (49), and
an M8 Locknut (36). Then, press a 25mm
Round Outer Cap (29) onto the Weight Tube.
Apply grease to the barrel of an M10 x 77mm
Bolt Set (47). Attach the Leg Lever (5) to the
Front Leg (4) with the Bolt Set. Make sure that
the barrel of the Bolt Set is inserted through
both sides of the bracket on the Front Leg.
7
Bracket
47
Grease
36
49
5
41
24
49
4
29
47
46
8
Page 9
8. Insert the Long Pad Tube (56) into the bracket
on the Front Leg (4). Slide two Foam Pads (22)
onto the Long Pad Tube, and then press two
ad Caps (23) into the Foam Pads.
P
epeat this step with the two Short Pad
R
Tubes (21) and the Leg Lever (5).
8
23
22
5
21
56
4
Bracket
22
23
21
9. Attach the Bumper (39) to the Curl Bar (17)
with an M4 x 19mm Screw (54).
Attach the Curl Bar (17) to the Leg Lever (5)
with the Pin/Tether (35). Then, attach the Tether
to the Leg Lever with an M4 x 19mm Screw
(54).
10. Attach the Curl Pad (20) to the Curl Post (6)
with two M6 x 20mm Screws (53).
9
10
17
39
54
5
54
35
20
6
53
9
Page 10
11. Identify the Left Upright (11) by observing the
positions of the indicated holes. Orient one of
the Bases (9) as shown. Attach the Base to the
eft Upright with two M10 x 90mm Carriage
L
Bolts (43) and two M10 Locknuts (42).
Attach the Right Upright (10) to the other
Base (9) in the same way.
11
12. Attach a Connector (28) to the Left Upright (11)
with two M5 x 19mm Screws (52), two M10 x
90mm Bolts (45), and two M10 Washers (55).
Do not tighten the Screws yet.
Attach the other Connector (28) to the Right
Upright (10) in the same way.
12
9
Warning
Decals
10
10
28
Holes
Holes
42
9
11
42
43
28
45
55
11
52
10
Page 11
13. Note: If you have Olympic weights, use the
onger Olympic Extension (8) for this step; if
l
you have standard weights, use the shorter
Standard Extension (7).
ttach the Olympic Extension (8) or the
A
Standard Extension (7) to the Connector (28)
on the Left Upright (11) with three M10 x 90mm
Bolts (45), four M10 Washers (55), and three
M10 Locknuts (42).
Attach the Olympic Extension (8) or the
Standard Extension (7) to the other
Connector (28) in the same way.
See step 12. Tighten the M5 x 19mm Screws
(52).
13
42
45
5
28
11
5
42
28
8
55
5
4
7
14. Set a Safety Spotter (13) on a set of pegs on
the Left Upright (11). Set the other Safety
Spotter (13) on a set of pegs on the Right
Upright (10). Make sure that both Safety
Spotters are at the same height.
15. Make sure that all parts have been properly
tightened. The use of the remaining parts will
be explained in ADJUSTMENT, beginning on
the following page.
14
13
10
13
11
11
Page 12
ADJUSTMENT
his section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 14 for impor-
T
tant 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 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.
USING THE CURL PAD
To use the Curl Pad (20), remove the indicated
70mm Square Inner Cap (26) and insert the Curl
Post (6) into the Front Leg (4). Tighten an
Adjustment Knob (37) into the Front Leg. Make
sure that the Adjustment Knob passes through a
hole in the Curl Post.
When performing exercises that do not require the
Curl Pad (20), remove the Curl Pad and insert the
70mm Square Inner Cap (26) into the Front Leg (4).
ADJUSTING THE BACKREST
To adjust the position of the Backrest (19), lift the
indicated handle on the Backrest Post (15). Raise
or lower the Backrest, and insert the tab on the
lower end of the Backrest Post into one of the slots
in the Frame (1). Make sure that the tab is fully
inserted into one of the slots.
20
26
6
37
4
19
Handle
15
USING THE LEG LEVER
To use the Leg Lever (5), slide a weight plate (not
included) onto the Weight Tube (24) and secure it
with a Weight Clip (57). Note: When using the Leg
Lever, remove the curl bar (see USING THE
CURL BAR on page 13).
12
57
24
5
Tab
Weight
Slot
1
Page 13
USING THE CURL BAR
When performing exercises that do not require the
url Bar (17), pull the Pin (35) out of the Leg Lever
C
(5) and remove the Curl Bar.
To attach the Curl Bar (17), insert the Pin (35) completely through the Leg Lever (5) and the Curl Bar.
ADJUSTING THE WEIGHT RESTS AND THE
SAFETY SPOTTERS
To adjust the height of the Weight Rests (12), raise
the Weight Rests to the desired height and tighten
an Adjustment Knob (37) into each Upright (10, 11).
Make sure that the Weight Rests are at the same
height and that the Adjustment Knobs are fully
tightened into the Uprights.
To adjust the position of the Safety Spotters (13),
move the Safety Spotters to a different set of pegs
on the Uprights (10, 11). Make sure that the
Safety Spotters are at the same height.
17
13
10
12
35
37
5
Peg
37
12
13
Peg
11
13
Page 14
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.
14
Page 15
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.
15
Page 16
EXERCISE LOG
Make copies of this page, and use the copies to schedule and record your strength and aerobic workouts.
Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life.
Strength
Date:
Aerobic
Date:
Strength
Date:
xercise
E
.
1
2.
3.
4.
5.
bs.SetsReps
L
Exercise
6.
7.
8.
9.
10.
bs.SetsReps
L
ExerciseTimeDistance Speed
ExerciseLbs. Sets Reps
1.
2.
Exercise
6.
7.
Lbs. Sets Reps
Aerobic
Date:
Strength
Date:
3.
4.
5.
8.
9.
10.
ExerciseTimeDistance Speed
ExerciseLbs. Sets Reps
1.
2.
3.
4.
5.
Exercise
6.
7.
8.
9.
10.
Lbs. Sets Reps
Aerobic
Date:
ExerciseTimeDistance Speed
16
Page 17
PART LIST—Model No. WEBE5998.0R1108A
Key No.Qty.DescriptionKey No. Qty.Description
11Frame
21Front Stabilizer
31Rear Stabilizer
41Front Leg
51Leg Lever
61Curl Post
71Standard Extension
81Olympic Extension
92Base
101Right Upright
111Left Upright
122Weight Rest
132Safety Spotter
142Upright Spacer
151Backrest Post
162Backrest Frame
171Curl Bar
181Seat
191Backrest
201Curl Pad
212Short Pad Tube
226Foam Pad
236Pad Cap
241Weight Tube
25876mm Round Outer Cap
26170mm Square Inner Cap
27357mm Round Inner Cap
282Connector
29125mm Round Outer Cap
302025mm Round Inner Cap
312Curl Bushing
326M6 Washer
332Backrest Bushing
34425mm Square Inner Cap
351Pin/Tether
361M8 Locknut
373Adjustment Knob
381Seat Bracket
391Bumper
402Upright Bushing
411Weight Tube Spacer
4217M10 Locknut
438M10 x 90mm Carriage Bolt
442M10 x 85mm Bolt
4510M10 x 90mm Bolt
461M8 x 70mm Bolt
471M10 x 77mm Bolt Set
482M6 x 80mm Screw
492M8 Washer
502M10 x 165mm Bolt
514M6 x 40mm Screw
524M5 x 19mm Screw
532M6 x 20mm Screw
546M4 x 19mm Screw
5518M10 Washer
561Long Pad Tube
571Weight Clip
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.
17
Page 18
EXPLODED DRAWING A—Model No. WEBE5998.0R1108A
1
4
3
5
15
16
16
6
17
24
21
18
19
20
25
25
26
27
27
27
23
23
23
29
30
31
31
33
33
34
3
4
30
30
35
37
38
39
22
22
22
30
41
36
42
42
42
42
42
42
42
2
25
25
43
43
44
46
47
48
47
50
50
51
51
53
54
54
49
49
55
55
55
55
55
32
32
23
22
22
21
32
56
23
22
48
32
57
18
Page 19
EXPLODED DRAWING B—Model No. WEBE5998.0R1108A
9
11
10
12
1
2
28
28
7
13
13
40
14
40
14
25
25
25
30
30
30
30
37
37
42
42
42
42
43
43
45
8
42
42
42
45
45
45
52
52
54
54
54
54
55
45
42
9
25
45
55
55
55
55
55
55
55
19
Page 20
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