Weider WEEMBE35220 User Manual
Model No. WEEMBE35220
Serial No.
Write the serial number in the
space above for future reference.
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
Serial
Number
Decal
USER’S MANUAL
Part No. 191707 R1002A Printed in China © 2002 ICON Health & Fitness, Inc.
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.
Unit 4
Revie Road Industrial Estate
Revie Road
Beeston
Leeds
LS11 8JG
UK
csuk@iconeurope.com
ORDERING REPLACEMENT PARTS
If you encounter any problems with this product, or if you need to order replacement parts, contact 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
LS11 8JG
UK
Tel:
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 (WEEMBE35220)
• the NAME of the product (WEIDER
®
214 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 in
the centre of this manual)
08457 089 009
Visit our website at
www.iconeurope.com
2 11
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached in the centre of
this manual. Remove the PART IDENTIFICATION CHART/PART LIST/EXPLODED DRAWING before beginning
assembly.
WEIDER is a registered trademark of ICON Health & Fitness, Inc.
TABLE OF CONTENTS
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.
10
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.
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 11 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.
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Rectus Abdominus (stomach)
M. Adductor (inner thigh)
N. Trapezius (upper back)
O. Rhomboideus (upper back)
P. Deltoid (shoulder)
Q. Triceps (back of arm)
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)
3
WARNING:To reduce the risk of serious injury, read the following important precautions
before using the weight bench.
1. Read all instructions in this manual before
using the weight bench. Use the weight
bench only as described in this manual.
2. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
3. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
4. Use the weight bench only on a level surface.
Cover the floor beneath the weight bench to
protect the floor.
5. Make sure that all parts are properly tightened each time you use the weight bench.
Replace any worn parts immediately.
6. Keep children under the age of 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. The weight bench is designed to support a
maximum user weight of 135 kg (300 lbs.)
and a maximum total weight of 185 kg (410
lbs.). Do not place more than 50 kg (110 lbs.),
including a barbell and weights, on the
weight rests. Do not place more than 22 kg
(50 lbs.) on the leg lever. Note: The weight
bench does not include a barbell or weights.
10. Always make sure there is an equal amount
of weight on each side of your barbell when
you are using it. When adding or removing
weights, always keep some weight on both
ends of the barbell to prevent the barbell
from tipping.
11. When you are using the leg lever, place a
barbell with the same amount of weight on
the weight rests to balance the bench.
12. Do not use a barbell that is longer than 1,5m
(5 ft.) with the weight bench.
13. When using the backrest in an inclined or
level position, make sure that the support
rod is inserted completely through the
uprights and turned to the locked position.
14. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cooling down.
15. The decals shown below have been placed
on the weight bench in the locations shown
on page 4. If a decal is missing or illegible,
call our Customer Service Department to
order a free replacement decal (see the back
cover of this manual). Apply the replacement
decal in the location shown.
Keep hands and
fingers clear of
this area.
IMPORTANT PRECAUTIONS
WARNING:Before beginning this or any exercise program, consult your physician. This
is especially important for persons over the age of 35 or persons with pre-existing health problems.
Read all instructions before using. ICON assumes no responsibility for personal injury or property
damage sustained by or through the use of this product.
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