Page 1
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
Page 2
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.
Page 3
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.
Decal 1
Decal 2
WARNING
!
A
B
C
D
E
G
H
I
J
K
F
M
L
T
W
N
O
P
Q
R
S
U
V
Page 4
94
Backrest
Weight Rests
Support Rod
Upright
Warning
Decal 1
Warning
Decal 2
Leg Lever
Weight Tube
Folding Bracket
Thank you for selecting the WEIDER®214 weight
bench. The versatile WEIDER®214 weight bench 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
®
214 weight bench will help you
to achieve the specific results you want.
For your benefit, read this manual carefully before
using the weight bench. If you have questions after
reading this manual, 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 WEEMBE35220. 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 look at the drawing
below and familiarise yourself with the parts that are
labelled.
Seat
BEFORE YOU BEGIN
ASSEMBLED
DIMENSIONS:
Height: 111 cm (44 in.)
Width: 60 cm (24 in.)
Depth: 150 cm (59 in.)
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, plus develop your heart and lungs.
PERSONALISING 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,
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
10 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 5
ATTACHING WEIGHTS
To use the Leg Lever (4), slide the desired weights
onto the weight tube on the Leg Lever. Do not place
more than 22 kg (50 lbs.) on the Leg Lever.
ADJUSTING THE BACKREST
The Backrest (6) can be used in a declined position,
a level position, or three inclined positions. To use the
Backrest in a declined position, remove the Support
Rod (7) and lay the Backrest on the Crossbar (3).
To use the Backrest (6) in a level position or an
inclined position, insert the Support Rod (7) through a
set of holes in the Uprights (1). Rotate the Support
Rod to the locked position, so the locking pin is
wrapped around the Upright. Rest the Backrest on
the Support Rod.
1
1
7
4
3
Weight
Tube
Weight
6
Locking
Pin
8
WARNING:
When using the
Leg Lever (4), place a barbell with the same
amount of weight on the weight rests to
balance the bench.
ADJUSTMENTS
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. Refer to the accompanying exercise guide to see the correct form for several
exercises.
Make sure all parts are properly tightened each time the weight bench is used. 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.
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two people.
• For help identifying small parts, refer to the
PART IDENTIFICATION CHART.
• 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.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
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 spanners, or a set of ratchet spanners.
Make Things Easier for Yourself
This manual is designed to ensure that the
weight bench can be assembled successfully
by anyone. Most people find that by setting
aside plenty of time, assembly will go smoothly.
ASSEMBLY
5
1.
Tap two 38mm Square Inner Caps (16) into the
bottom of each Upright (1).
Attach the Crossbar (3) to the two Uprights (1) with
four M8 x 55mm Bolts (14), four M8 Washers (12),
and four M8 Nylon Locknuts (13). Do not tighten
the Locknuts yet.
2. Tap three 30mm Square Inner Caps (17) into the
Front Leg (8) and the Stabiliser (31).
Attach the Front Leg (8) to the Stabiliser (31) with
two M8 x 40mm Carriage Bolts (29) and two M8
Nylon Locknuts (13). Note: The indents around
the holes on one side of the Stabiliser must be
on the bottom. Do not tighten the Locknuts yet.
2
1
16
13
13
29
Indents
31
17
8
17
17
3
13
12
12
14
12
13
1
16
16
1
Before assembling the weight bench, make
sure that you have read and understand the
information in the box above.
STORING THE WEIGHT BENCH
To store your weight bench, remove the Adjustment
Knob (23) from the bracket on the Crossbar (3). Lift
the Front Leg (8) as far as it will go. Reinsert the
Adjustment Knob into the lower set of holes in the
bracket on the Crossbar, and tighten the knob into the
welded nut on the bracket.The adjustment knob will
prevent the bench from unfolding.
23
3
8
Page 6
3. Attach the Front Leg (8) to the Frame (2) with two
M8 x 40mm Carriage Bolts (29), two M8 Washers
(12), and two M8 Nylon Locknuts (13). Do not
tighten the Locknuts yet.
4. Lubricate an M10 x 55mm Bolt (30). Attach the
Frame (2) to the upper set of holes in the bracket on
the Crossbar (3) with the Bolt and an M10 Nylon
Locknut (25). Do not overtighten the Locknut;
the Frame must be able to pivot easily .
Tighten the Adjustment Knob (23) into the
Crossbar (3) and the Frame (2).
5. Tap two 30mm Square Inner Caps (17) into the
ends of the Leg Lever (4).
Tap a 25mm Round Inner Cap (19) into the indicated end of the weight tube on the Leg Lever
(4). Tap the 25mm Round Angled Cap (15) onto
the other end of the weight tube.
6. Lubricate the M10 x 60mm Bolt (24). Attach the
Leg Lever (4) to the bracket on the Front Leg (8)
with the Bolt and an M10 Nylon Locknut (25). Do
not overtighten the Locknut; the Leg Lever
must be able to pivot easily.
3
13
2
29
12
8
12
4
2
25
30
23
3
17
19
Weight Tube
4
15
17
5
25
4
6
Lubricate
24
Lubricate
8
6
7. Tap two 19mm Round Inner Caps (9) into each
Pad Tube (10). Slide the Pad Tubes into the
holes in the Leg Lever (4). Slide two Foam Pads
(18) onto each Pad Tube.
8. Tap two 25mm Square Inner Caps (27) into each
Backrest Tube (5).
Attach each Backrest Tube (5) to the Backrest (6)
with two M6 x 38mm Screws (22) and two M6
Washers (20). Do not tighten the Screws yet.
9. Tap a 19mm Round Inner Cap (9) into each end
of the Support Rod (7). Insert the Support Rod
through a set of holes in the Uprights (1). Make
sure that the locking pin is on the side shown.
Rotate the Support Rod to the locked position,
with the locking pin wrapped around the Upright.
Lubricate the M10 x 135mm Bolt (28). Attach the
Backrest Tubes (5) to the welded tube on the
Frame (2) with the Bolt, two M10 Washers (26),
and an M10 Nylon Locknut (25).
Tighten the M6 x 38mm Screws (22) used in
step 8 and the Nylon Locknuts (13) used in
steps 1–3.
10. Attach the Seat (11) to the brackets on the Frame
(2) with four M6 x 16mm Screws (21).
11. Make sure that all parts are properly tightened
before you use the weight bench. The use of
all remaining parts will be explained in
ADJUSTMENTS, starting on the next page.
9
10
10
9
4
18
18
7
7
8
5
22
20
20
22
6
27
27
9
9
9
26
5
28
7
1
2
Welded Tube
1
Locking
Pin
25
26
10
11
21
2
Page 7
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 in the centre of this manual. Important:
Some parts may have been pre-assembled for shipping purposes. If you cannot find a part in the parts
bags, check to see if it has been pre-assembled.
PART IDENTIFICATION CHART
REMOVE THIS PART IDENTIFICATION CHART
M10 x 135mm Bolt (28)
M10 x 60mm Bolt (24)
M8 x 55mm Bolt (14)
M6 Washer (20)
PART LIST/EXPLODED DRAWING
SAVE THIS PART IDENTIFICATION CHART
PART LIST/EXPLODED DRAWING FOR FUTURE REFERENCE
1
8
M10 x 55mm Bolt (30)
M8 x 40mm Carriage Bolt (29)
M6 x 38mm Screw (22)
M6 x 16mm Screw (21)
M8 Nylon Locknut (13)
M8 Washer (12)
M10 Washer (26)
M10 Nylon Locknut (25)
Page 8
EXPLODED DRAWING—Model No. WEEMBE35220 R1002A
Key No. Qty . Description 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 6 19mm Round Inner Cap
10 2 Pad Tube
11 1 Seat
12 6 M8 Washer
13 8 M8 Nylon Locknut
14 4 M8 x 55mm Bolt
15 1 25mm Round Angled Cap
16 4 38mm Square Inner Cap
17 5 30mm Square Inner Cap
18 4 Foam Pad
19 1 25mm Round Inner Cap
20 4 M6 Washer
21 4 M6 x 16mm Screw
22 4 M6 x 38mm Screw
23 2 Adjustment Knob
24 1 M10 x 60mm Bolt
25 3 M10 Nylon Locknut
26 2 M10 Washer
27 4 25mm Square Inner Cap
28 1 M10 x 135mm Bolt
29 4 M8 x 40mm Carriage Bolt
30 1 M10 x 55mm Bolt
31 1 Stabiliser
# 1 User’s Manual
# 1 Exercise Guide
“#” Indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover for
information on ordering replacement parts.
PART LIST—Model No. WEEMBE35220 R1002A
28
26
27
3
23
7
9
1
14
12
9
6
5
5
20
22
26
25
11
27
1
20
22
12
13
12
14
30
16
16
24
17
31
13
17
8
12
13
13
18
21
29
17
13
12
21
17
25
14
2
4
18
25
15
9
13
12
16
29
19
17
9
10
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