Page 1
Model No. WEBM0918
Version No. 0
Serial No.
Write the serial number in the
space above for reference.
Serial Number
Decal
QUESTIONS?
If you have questions, or if parts
are damaged or missing, please
contact us.
Importer:
Comercializadora México
Americana, S. de R.L. de C.V.
Av.
Nextengo No. 78
Col. Santa Cruz Acayucan
Del. Azcapotzalco
México D.F., C.P. 02770
R.F.C. CMA-910911-9L0
USERʼS MANUAL
Call: 5899 12 00
Web: www.iconservice.com
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
Page 2
TABLE OF CONTENTS
Espacio limitado cerca
de su cabeza.
Para prevenir lesiones a
su cabeza, coloque su
cuerpo apropiadamente.
Low overhead clearance.
To prevent head injury,
position
body
properly.
ARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
W
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
SSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
A
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
WARNING DECAL PLACEMENT
This drawing shows the location(s) of the
warning decal(s). If a decal is missing or
illegible, go to www.iconservice.com
and request a free replacement decal.
Apply the decal in the location shown.
Note: The decal(s) may not be shown at
actual size.
WEIDER is a registered trademark of ICON IP, Inc.
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 the exercise rack before using the
i
ICON assumes no responsibility for personal injury or property damage sustained by or through
the use of this product.
exercise rack
.
1. Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.
2. Use the exercise rack only as described in
this manual.
3. It is the responsibility of the owner to
ensure that all users of the exercise rack
are adequately informed of all precautions.
4. The exercise rack is intended for home use
only. Do not use the exercise rack in a
commercial, rental, or institutional setting.
5.
Keep the
moisture and dust. Do not put the
rack
water.
exercise rack
in a garage or covered patio, or near
indoors, away from
exercise
6. Use the exercise rack only on a level surface. Cover the floor beneath the exercise
rack to protect the floor.
7. Make sure that all parts are properly tightened each time the exercise rack is used.
Replace any worn parts immediately.
8. Keep children under age 12 and pets away
from the exercise rack at all times.
9.
The exercise rack is designed to support a
maximum user weight of 300 lbs (136 kg).
10. Always wear athletic shoes for foot protection while exercising.
11. If you feel pain or dizziness while exercising, stop immediately and cool down.
3
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BEFORE YOU BEGIN
hank you for selecting the versatile WEIDER
T
exercise rack. The exercise rack is designed to help
you develop the major muscle groups of the upper
body. Whether your goal is a shapely figure, dramatic
ncrease in muscle size and strength, or a healthier
i
cardiovascular system, the exercise rack will help you
achieve the specific results you want.
For your benefit, read this manual carefully before
using the exercise rack. If you have questions after
Assembled Dimensions:
Height: 7 ft. (213 cm)
Width: 3 ft. 5 in. (104 cm)
Depth: 4 ft. 9 in. (145 cm)
Arm Pad
®
00
2
eading this manual, please see the front cover of this
r
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
ecal are shown on the front cover of this manual.
d
Before reading further, please review the drawing below
and familiarize yourself with the parts that are labeled.
Pull-up Bar
Upright
Handles
Dip Arm
Footrest
Stabilizer
Backrest
Push-up Handle
4
Page 5
PART IDENTIFICATION CHART
M6 Washer (21)
M8 Locknut (22)
M6 x 16mm Screw (27)
M6 x 73mm Screw (18)
M8 x 75mm Bolt (17)
M10 x 50mm Screw (19)
M8 x 77mm Bolt (28)
M8 Washer (23)
M8 x 68mm Carriage Bolt (20)
M8 x 68mm Bolt (24)
M10 Washer (26)
ee the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is
S
the key number of the part from the PART LIST near the end of this manual. Note: Some small parts may
have been preattached. If a part is not in the hardware kit, check to see if it has been preattached.
5
Page 6
ASSEMBLY
Make Assembly Easier
To identify small parts, use the PART
•
IDENTIFICATION CHART on page 5.
Everything in this manual is designed to ensure
hat the exercise rack can be assembled suc-
t
cessfully by almost anyone. By setting aside
plenty of time, assembly will go smoothly.
Before beginning assembly, carefully read the following information and instructions:
• Assembly requires two persons.
• 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 exercise rack, make sure all
parts are oriented as shown in the drawings.
1.
Before beginning assembly, make sure that
you understand the information in the box
above. Important: Some of the parts
described in the assembly steps may be
preassembled.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
• In addition to the included tools, assembly
requires the following tools (not included):
two adjustable wrenches
one rubber mallet
one standard screwdriver
one Phillips screwdriver
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
Insert four M8 x 68mm Carriage Bolts (20) up
through a Stabilizer (1).
Repeat this step with the other Stabilizer (not
shown).
1
20
20
6
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2. Attach an Upright Base (2) to one of the
Stabilizers (1) with the indicated two M8 x 68mm
Carriage Bolts (20) and two M8 Locknuts (22).
ote: Attach the Upright Base so that the
N
hexagonal holes are on the indicated side. Do
ot tighten the Locknuts yet.
n
Attach the other Upright Base (not shown) to
the other Stabilizer (not shown) in the same
way.
2
Hexagonal
oles on
h
this side
2
22
22
1
20
3. Orient the Bottom Crossbar (10) so that the warning decal is on top. Attach the Bottom Crossbar to
one of the Upright Bases (2) with two M8 x 77mm
Bolts (28), a Support Plate (13), and two M8
Locknuts (22). Do not tighten the Locknuts yet.
Attach the Bottom Crossbar (10) to the other
Upright Base (2) in the same way.
3
10
Decal
2
13
28
2
22
7
Page 8
4. Attach a Support (4) to one of the Stabilizers (1)
with the two indicated M8 x 68mm Carriage Bolts
(20) and two M8 Locknuts (22); do not tighten
he Locknuts yet.
t
ext, attach the Support (4) to the Upright Base
N
(2) with two M8 x 75mm Bolts (17), two M8
Washers (23), and two M8 Locknuts (22); do not
tighten the Locknuts yet.
4
22
4
2
23
23
2
2
2
7
1
Attach the other Support (4) to the other
Stabilizer (not shown) and the other Upright
Base (2) in the same way.
5. Orient one of the Uprights (3) as shown, and
attach it to the left Upright Base (2) with two M8 x
68mm Bolts (24), two M8 Washers (23), and two
M8 Locknuts (22). Note: The Bolts must be
attached to the lowest set of holes in the
Upright and the Upright Base. Make sure that
the bolt heads are in the hexagonal holes in
the Upright Base. Do not tighten the Locknuts
yet.
Attach the other Upright (3) to the other
Upright Base (2) in the same way.
22
22
5
3
1
4
20
3
2
23
22
23
2
24
8
Page 9
6. Attach a Dip Arm (5) to the right Upright (3) and
the Upright Base (2) with two M8 x 77mm Bolts
(28), a Support Plate (13), and two M8 Locknuts
22); do not tighten the Locknuts yet.
(
6
3
28
epeat this step with the other Dip Arm (5)
R
and the left Upright (not shown).
7. Attach the Top Crossbar (7) to one of the Dip
Arms (5) with two M8 x 75mm Bolts (17), two M8
Washers (23), and two M8 Locknuts (22); do not
tighten the Locknuts yet.
Attach the Top Crossbar (7) to the other Dip
Arm (5) in the same way.
22
13
5
2
22
7
5
7
22
5
8. Attach the Pull-up Bar (9) to the Uprights (3) with
two M10 x 50mm Screws (19) and two M10
Washers (26). Make sure that the indented
holes in the Pull-up Bar are on the side
shown. Then, press the two Rubber Caps (12)
into the ends of the Uprights.
See steps 2–7. Tighten all the M8 Locknuts
(22).
23
12
9
23
17
12
26
19
5
8
19
26
3
Indents
3
9
Page 10
9. Orient the Backrest (8) so that the name “WEIDER” is at the top and the number “200” is at the
bottom. Attach the Backrest to the Top Crossbar
7) with four M6 x 16mm Screws (27) and four
(
M6 Washers (21).
9
“WEIDER”
8
“200”
7
21
27
27
1
2
10. Attach an Arm Pad (6) to one of the Dip Arms (5)
with two M6 x 73mm Screws (18).
Repeat this step with the other Arm Pad (6).
11. Make sure that all parts have been properly tightened before the exercise rack is used. Note: Some
hardware may be left over after assembly is completed.
10
6
5
18
6
10
Page 11
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise in
two ways:
• by changing the amount of resistance used
• by changing the number of repetitions or sets per-
formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
The proper amount of resistance for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of resistance that is
right for you. Begin with 3 sets of 8 repetitions for each
exercise you perform. Rest for 3 minutes after each
set. When you can complete 3 sets of 12 repetitions
without difficulty, increase the amount of resistance.
Toning
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate
amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to
20 repetitions as possible without discomfort. Rest for
1 minute after each set. Work your muscles by completing more sets rather than by using high amounts of
resistance.
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.
11
Page 12
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 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.
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.
12
Page 13
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.
trength
S
Date:
Exercise Lbs. Sets Reps
Exercise
Lbs. Sets Reps
Aerobic
Date:
Strength
Date:
1
2.
3.
4.
5.
.
6.
7.
8.
9.
10.
Exercise Time Distance Speed
Exercise Lbs. Sets Reps
1.
2.
3.
4.
Exercise
6.
7.
8.
9.
Lbs. Sets Reps
Aerobic
Date:
Strength
Date:
Aerobic
Date:
5.
10.
Exercise Time Distance Speed
Exercise Lbs. Sets Reps
1.
2.
3.
4.
5.
Exercise
6.
7.
8.
9.
10.
Lbs. Sets Reps
Exercise Time Distance Speed
13
Page 14
PART LIST—Model No. WEBM0918.0 R1008A
Key No. Qty. Description Key No. Qty. Description
12Stabilizer
2
32Upright
42Support
52Dip Arm
62Arm Pad
71Top Crossbar
81Backrest
91Pull-up Bar
10 1 Bottom Crossbar
11 8 Handgrip
12 2 Rubber Cap
13 4 Support Plate
14 8 25mm Cap
15 4 60mm Cap
Note: Specifications are subject to change without notice. See the front cover of this manual for information
about ordering replacement parts. *These parts are not illustrated.
2 Upright Base
16 4 60mm Outer Cap
7 8 M8 x 75mm Bolt
1
18 4 M6 x 73mm Screw
19 2 M10 x 50mm Screw
20 8 M8 x 68mm Carriage Bolt
21 4 M6 Washer
22 28 M8 Locknut
23 12 M8 Washer
24 4 M8 x 68mm Bolt
25 1 Foam Grip
26 2 M10 Washer
27 4 M6 x 16mm Screw
28 8 M8 x 77mm Bolt
*–Userʼs Manual
*–Exercise Guide
14
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1
1
2
2
3
4
4
5
6
6
8
15
15
27
7
19
9
19
12
11
11
14
14
26
26
24
22
20
20
22
22
16
16
16
16
14
14
28
28
22
22
22
20
20
22
22
22
22
28
18
28
15
10
14
11
14
11
11
11
22
22
24
17
17
22
22
12
25
28
27
28
28
3
23
23
22
23
23
22
21
21
22
22
22
22
22
22
23
23
23
23
13
13
17
23
23
23
17
23
22
13
13
5
6
22
14
14
15
18
11
11
22
EXPLODED DRAWING—Model No. WEBM0918.0 R1008A
15
Page 16
Part No. 274311 R1008A Printed in China © 2008 ICON IP, Inc.
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