Page 1
Ordering Replacement Parts
www.weiderfitness.com
Visit our website at
If you encounter any difficulties with this product, or if you need to order replacement parts, call the ICON Health
& Fitness, Ltd. office, or write:
ICON Health & Fitness, Ltd.
Customer Service Department
Unit 4, Revie Road Industrial Estate
Revie Road
Beeston
Leeds, LS118JG
UK
Model No. WEEMBE32610
Serial No. ___________________
Write the serial number in the
space above for future reference.
Tel:
08457 089 009
Outside the UK: 0 (044) 113 387 7133
Fax: 0 (044) 113 387 7125
When ordering parts, please be prepared to give the following information:
¥ The MODEL NUMBER OF THE PRODUCT (WEEMBE32610)
¥ The NAME OF THE PRODUCT (WEIDER¨138 weight bench)
¥ The SERIAL NUMBER OF THE PRODUCT (see the front cover of this manual)
¥ The KEY NUMBER AND DESCRIPTION OF THE PART(S) (see the Part List and the Exploded Drawing on
pages 14 and 15 of this manual.)
USERÕS MANUAL
Serial Number
Decal
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. If you
have questions, or if there are
missing or damaged parts,
please call:
08457 089 009
Or write:
ICON Health & Fitness, Ltd.
Customer Service Department
Unit 4,
Revie Road Industrial Estate
Revie Road
Beeston
Leeds, LS118JG
UK
email: csuk@iconeurope.com
Part No. 175840 R0701A Printed in China © 2001 ICON Health & Fitness, Inc.
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
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Table of Contents
Keep hands and
fingers clear of
this area.
Warning Decal Placement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
Important Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
Before You Begin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
Part Identification Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
Assembly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
Adjusting The Weight Bench . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
Exercise Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
Part List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
Exploded Drawing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
Ordering Replacement Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Exploded DrawingÐModel No. WEEMBE32610
R0701A
Warning Decal Placement
to order a free
The decals shown here have
been placed on the weight
bench. If either decal is missing
or illegible, please call our
Customer Service Department at
08457 089 009
replacement decal. Apply the
decal in the location shown.
WEIDER is a registered trademark of ICON Health & Fitness, Inc.
2
15
Page 3
R0701A
Important PrecautionsPart ListÐModel No. WEEMBE32610
Key No. Qty. Description
1 2 Upright
2 1 Frame
3 1 Crossbar
4 1 Leg Lever
5 2 Backrest Tube
6 1 Backrest
7 1 Support Rod
8 1 Front Leg
9 8 3/4Ó Round Inner Cap
10 2 Long Pad Tube
11 1 Seat
12 2 Short Pad Tube
13 2 Butterfly Knob
14 4 Plastic Bushing
15 2 Fly Arm Stop
16 4 M8 Washer
17 6 M8 Nylon Locknut
18 4 M8 x 57mm Bolt
19 2 M10 x 118mm Bolt
20 1 1Ó Angled Round Cap
21 4 38mm Square Inner Cap
Ò#Ó Indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover of
this manual for information about ordering replacement parts.
Key No. Qty. Description
22 8 30mm Square Inner Cap
23 4 Long Foam Pad
24 3 1Ó Round Inner Cap
25 2 Fly Arm
26 8 M6 Washer
27 2 Short Foam Pad
28 2 Weight Stop
29 4 M6 x 16mm Screw
30 4 M6 x 38mm Screw
31 1 M10 x 19mm Bolt
32 2 M10 x 60mm Bolt
33 3 M10 Nylon Locknut
34 1 Adjustment Knob
35 2 1Ó Square Inner Cap
36 1 Right Barbell Hook
37 1 Left Barbell Hook
38 2 Fly Arm Spacer
39 1 M10 x 135mm Bolt
40 2 M10 Washer
# 1 UserÕs Manual
# 1 Exercise Guide
WARNING: To reduce the risk of serious injury, read the following important precau-
tions 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 a
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 or carpet.
5. Keep children under the age of 12 and pets
away from the weight bench at all times.
6. Always wear athletic shoes for foot protection whilst exercising.
7. Keep hands and feet away from moving parts.
8. When you are using the leg lever, place a
barbell (not included) with the same amount
of weight on the weight rests to balance the
bench.
9. Inspect and properly tighten all parts regularly; replace any worn parts immediately.
10. When using the backrest, make sure that the
support rod is inserted fully into both
uprights, and that the support rod is turned
to the locked position.
11. The weight bench is designed to support a
maximum of 163 kg (360 lbs.), including the
user, a barbell, and weights (a barbell and
weights are not included). Do not place more
than 50 kg (110 lbs.), including a barbell and
weights, on the uprights; do not place more
than 14 kg (30 lbs.) on each fly arm; do not
place more than 23 kg (50 lbs.) on the leg
lever.
12. Do not use a barbell that is longer than 1,5 m
(5 ft.) with the weight bench.
13. Always make sure that there is an equal
amount of weight on each side of your barbell when you are using it.
14. If you feel pain or dizziness at any time whilst
exercising, stop immediately and begin cooling down.
14
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.
3
Page 4
Before You Begin
O
P
Q
R
S
T
U
V
X
W
N
M
J
G
F
H
I
K
E
C
D
B
A
L
Thank you for selecting the WEIDER¨138 weight
bench. The WEIDER¨138 is designed to be used with
your own weight set (not included) to develop every
major muscle group of the body. Whether your goal is
a shapely figure, dramatic muscle size and strength,
or a healthier cardiovascular system, the WEIDER
138 will help you to achieve the specific results you
want.
For your benefit, read this manual carefully before
using the WEIDER¨138 weight bench. If you have
¨
additional questions, please call our Customer Service
Department at 08457 089 009. To help us assist you,
please note the product model number and serial
number before calling. The model number is
WEEMBE32610. 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 familiarise yourself with the parts that are
labelled.
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 familiarising
yourself with the equipment and learning the proper
form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
MUSCLE CHART
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. 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.
Barbell Locks
Uprights
Weight Rests
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
A
B
L
C
O
P
Q
R
G. Abductor (outer thigh)
Right Fly Arm
Backrest
Support Rod
Left Fly Arm
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)
D
E
F
G
N
M
U
H
O. Trapezius (upper back)
Seat
Leg Lever
Weight Tube
Folding Bracket
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)
I
J
K
S
T
V
W
X
Note: The terms ÒrightÓ and ÒleftÓ are determined relative
to a person sitting on the bench; they do not correspond
to right and left on the drawings in this manual.
4
13
Page 5
M8 Nylon Locknut (17)
M10 Nylon Locknut (33)
M10 x 60mm Bolt (32)
M8 Washer (16)
M8 x 57mm Bolt (18)
M6 Washer (26)
M6 x 38mm Screw (30)
M10 x 19mm Bolt (31)
M6 x 16mm Screw (29)
M10 x 118mm Bolt (19)
M10 x 135mm Bolt (39)
M10 Washer (40)
Exercise Guidelines
Part Identification Chart
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 ÒrepetitionÓ is one complete cycle of an
exercise, such as one sit-up. A ÒsetÓ 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, plus
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 bodyÕs signals. If you experience pain or dizziness at any time whilst 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,
emphasising 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
13 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.
This chart is provided to help you identify the small parts used in assembly. The number in parenthesis below
each part refers to the key number of the part, from the Part List on page 14. Important: Some parts may have
been pre-assembled for shipping. If you cannot find a part in the parts bags, check to see if it has been
pre-assembled.
12
5
Page 6
Assembly
Make Things Easier for Yourself
¥ As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
ATTACHING WEIGHTS
To use the Leg Lever (4), slide the desired weights (not
included) onto the weight tube. Do not place more
than 23 kg (50 lbs.) on the Leg Lever.
4
25
Everything in this manual is designed to ensure
that the weight bench can be assembled successfully by anyone. However, it is important to
realise 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.
1.
Before assembling the weight bench,
make sure that you have read and understand the information in the box above.
¥ For help identifying small parts, use the Part
Identification Chart on page 5.
The following tools (not included) are required
for assembly:
¥ two adjustable spanners
¥ 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
Tubes
1
CAUTION:
the Leg Lever (4), place a barbell (not
included) with the same amount of weight
on the weight rests to balance the bench.
To use the Fly Arms (25), make sure there is a Weight
Stop (28) on each weight tube. Slide the desired
weights onto the weight tubes. Do not place more
than 14 kg (30 lbs.) on each Fly Arm.
STORING THE WEIGHT BENCH
To store your weight bench, remove the Adjustment
Knob (34) from the Crossbar (3), and the Support Rod
(7) from the Uprights (1). Lift the Front Leg (8) as far as
it will go. Reinsert the Support Rod into the top set of
holes in the Uprights so that it holds the bench up as
shown.
When you are using
CAUTION: To fold the weight
bench, the holes in the Uprights (1) must be at
least 46 cm (18 in.) from the wall.
Weight
Tube
Weight
8
28
Weight
Weight
1
2
3
Tube
7
Tap two 38mm Square Inner Caps (21) into each
Upright (1).
Attach the Crossbar (3) to the Uprights (1) with
four M8 x 57mm Bolts (18), four M8 Washers (16),
and four M8 Nylon Locknuts (17). Make sure that
the Crossbar and the Uprights are oriented as
shown. The decal on the Crossbar must be facing up and the tubes on the weight rests must
be on the indicated side.
2. Tap two 30mm Square Inner Caps (22) into the
indicated ends of the Front Leg (8).
Attach the Front Leg (8) to the Frame (2) with the
M10 x 19mm Bolt (31).
16
17
18
16
2
31
22
8
Decal
3
17
17
21
2
22
1
34
16
Holes
18
21
1
6 11
Page 7
Adjusting the Weight Bench
The weight bench is designed to be used with your own weight set (not included). The steps below explain how
the weight bench can be adjusted. See Exercise Guidelines on page 12 for important exercise information and
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.
ADJUSTING THE BACKREST
The Backrest (6) can be used in a level position and
three inclined positions. To adjust the Backrest, lift the
Backrest and insert the Support Rod (7) into one of the
four sets of holes in the Uprights (1). Rotate the
Support Rod to the locked position, so the locking pin is
wrapped around the Upright. Lay the Backrest on the
Support Rod.
6
1
1
Inclined
Level
7
3. Attach the Frame (2) to the Crossbar (3) with an
M10 x 60mm Bolt (32) and an M10 Nylon Locknut
(33). Secure the Frame with the Adjustment Knob
(34).
Attach the Right Barbell Hook (36) to the right
Upright (1) with an M8 Nylon Locknut (17).
Attach the Left Barbell Hook (37) to the left Upright
(1) in the same manner.
4. Tap a 30mm Square Inner Cap (22) into each end
of the Leg Lever (4).
Tap a 1Ó Round Inner Cap (24) into the indicated
end of the weight tube on the Leg Lever (4). Tap
the 1Ó Angled Round Cap (20) onto the other end
of the weight tube.
3
17
1
33
2
32
4
22
24
36
34
37
4
17
3
1
20
USING THE BARBELL HOOKS
To change weights whilst your barbell (not included) is
on the Uprights (1), secure the barbell with the Barbell
Hooks (36, 37). To do this, rotate the Barbell Hooks
over the barbell. This will reduce the possibility of the
barbell tipping whilst you are changing weights.
REMOVING AND ATTACHING THE FLY ARMS
Some exercises are easier to perform if the Fly Arms
(25) are removed from the weight bench. To remove
the Fly Arms, remove the Butterfly Knob (13), Fly Arm
Spacer (38), and M10 x 118mm Bolt (19) from each
Fly Arm and Upright (1). Place the Fly Arms in a safe
place.
To reattach the Fly Arms (25), align the holes in the Fly
Arms with the holes in the Uprights (1). Insert the M10
x 118mm Bolts (19) through the Fly Arms, Fly Arm
Spacers (38), and Uprights. Tighten the Butterfly
Knobs (13) onto the Bolts.
36
2
Locking
Pin
5. Lubricate the M10 x 60mm Bolt (32). Attach the
Leg Lever (4) to the bracket on the Frame (2) with
the Bolt and an M10 Nylon Locknut (33). Note:
Do not overtighten the Locknut; the Leg Lever
must be able to pivot easily.
1
37
1
6. Tap two 3/4Ó Round Inner Caps (9) into each Long
Pad Tube (10). Insert the Long Pad Tubes into the
holes in the Leg Lever (4). Slide two Long Foam
Pads (23) onto each Long Pad Tube.
19
25
13
38
5
6
Weight Tube
4
23
32 Lubricate
4
10
22
2
33
9
10
9
23
710
Page 8
7. Tap a 1Ó Square Inner Cap (35) into the indicated
end of each Backrest Tube (5).
Attach the Backrest Tubes (5) to the Backrest (6)
with four M6 x 38mm Screws (30) and four M6
Washers (26). Do not tighten the Screws yet.
Make sure that the Backrest Tubes are oriented as shown.
7
26
5
30
30
35
11. Tap two 30mm Square Inner Caps (22) into the
ends of a Fly Arm (25). Press a 1Ó Round Inner
Cap (24) into the end of the weight tube. Slide a
Weight Stop (28) onto the weight tube.
Assemble the other Fly Arm (not shown) in the
same manner.
11
25
22
24
8. Tap a 3/4Ó Round Inner Cap (9) into each end of
the Support Rod (7). Insert the Support Rod into
one of the three upper sets of holes in the
Uprights (1). Rotate the Support Rod to the
locked position, with the locking pin wrapped
around the Upright.
Lubricate an M10 x 135mm Bolt (39). Attach the
Backrest Tubes (5) to the welded tube on the
Frame (2) with the Bolt, two M10 Washers (40),
and an M10 Nylon Locknut (33). Do not over-
tighten the Nylon Locknut; the Backrest Tubes
must pivot easily.
Tighten the four Screws (30) used in step 7.
9. Attach the Seat (11) to the brackets on the Frame
(2) with four M6 x 16mm Screws (29) and four M6
Washers (26).
26
8
33
40
40
Welded Tube
9
11
15
28
13
14
1
12
6
22
Weight Tube
12. Press two Plastic Bushings (14) into the indicated
holes in the left Upright (1). Attach a Fly Arm (25)
1
9
9
7
2
Lubricate
39
1
Locking
Pin
and a Fly Arm Spacer (38) to the Upright using an
M10 x 118mm Bolt (19) and a Butterfly Knob (13).
Make sure that the Fly Arm is on the outside of
the Fly Arm Stop (15).
Attach the other Fly Arm (not shown) to the right
Upright (not shown) in the same way.
13. Press a 3/4Ó Round Inner Cap (9) into the end of
a Short Pad Tube (12). Insert the Short Pad Tube
into the indicated hole in the left Fly Arm (25)
from the side shown. Slide a Short Foam Pad
(27) onto the Short Pad Tube.
12
14
38
19
25
13
25
10. Tap a Fly Arm Stop (15) onto the welded tube on
each Upright (1).
10
2
26
29
Welded Tube
26
1
29
1
15
Repeat this step with the right Fly Arm (not
shown).
14. Make sure that all parts are properly tightened
before you use the weight bench. The use of
all remaining parts will be explained in
Adjusting The Weight Bench beginning on
page 10.
9
27
8
9
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