Page 1
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
Leeds, LS11 8JG
Great Britain (GB)
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 (WEEVBE1495.0)
• the NAME of the product (WEIDER PRO PT800 exercise rack)
• the SERIAL NUMBER of the product (see the front cover of this manual)
• the KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED DRAWING in the centre of this manual)
Model No. WEEVBE1495.0
Serial No.
Write the serial number in the
space above for reference.
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
USER’S MANUAL
Part No. 226076 R0705A
Or write:
ICON Health & Fitness, Ltd.
Unit 4
Revie Road Industrial Estate
Revie Road
Leeds
LS11 8JG
Great Britain (GB)
CAUTION
Read all precautions and instructions in this manual before
using this equipment. Save this
manual for future reference.
Printed in China © 2005 ICON IP, Inc.
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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)
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
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 and PART LIST/EXPLODED DRAWING before beginning assembly.
WARNING DECAL PLACEMENT
The decal shown here has been
placed on the exercise rack in the
indicated location. If the decal is
missing or illegible, call our
Customer Service Department
toll-free and order a free replacement decal (see the back cover of
this manual). Apply the replacement decal in the location shown.
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
ithout strain. Stretching at the end of each workout
w
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. List 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. Remember, the key to achieving the greatest results is to make exercise a regular
and enjoyable part of your everyday life.
WEIDER is a registered trademark of ICON IP, Inc.
2
11
Page 3
EXERCISE GUIDELINES
IMPORTANT PRECAUTIONS
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 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 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 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.
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.
anced program is:
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 exercise cycle
or an elliptical exerciser, 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.
The combination of strength training and aerobic exer
cise will reshape and strengthen your body
op your heart and lungs.
An example of a bal-
,
, plus devel
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 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
fective exercise program.
ef
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 accompany
ing this manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles af
page to find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing.
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.
fected. See the muscle chart on the next
This requires moving
The exertion stage of
WARNING: To reduce the risk of serious injury, read the following important precautions
before using the exercise rack.
1. Read all instructions in this manual
warnings on the
the exercise rack. Use the exercise rack only
as described in this manual.
2. It is the responsibility of the owner to ensure
that all users of the exercise rack are adequately informed of all precautions.
3. The exercise rack is intended for home use
. Do not use the exercise rack in any
only
commercial, rental, or institutional setting.
4.
Keep the
moisture and dust. Place the
a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there is
enough clearance around the
mount, dismount, and use the
exercise rack
exercise rack before using
indoors, away from
exercise rack
exercise rack
and all
exercise rack
5. Keep children under 12 and pets away from
the exercise rack at all times.
6. Make sure all parts are properly tightened
each time the exercise rack is used. Replace
any worn parts immediately.
7. Always wear athletic shoes for foot protection while exercising.
8.
The exercise rack is designed to support a
maximum user weight of 135 kg (300 lbs.).
9. The exercise rack is not designed to be used
on
to
.
with weights. Do not use weights or other
forms of resistance with the exercise rack.
10. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cooling down.
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.
.
-
10
3
Page 4
BEFORE YOU BEGIN
ADJUSTMENTS
Thank you for selecting the versatile WEIDER®PRO
PT800 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,
ramatic increase in muscle size and strength, or a
d
healthier 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
reading this manual, please call our Customer Service
ASSEMBLED DIMENSIONS:
Height: 84 in. / 213 cm
Width: 41 in. / 104 cm
Depth: 44 in. / 112 cm
Arm Pad
Handles
Department at
please note the product model number and serial
number before calling. The model number is
WEEVBE1495.0. The serial number can be found on a
ecal attached to the exercise rack (see the front
d
cover of this manual).
Before reading further, please review the drawing
below and familiarise yourself with the parts that are
labelled.
08457 089 009. To help us assist you,
Pull-up Arm
Upright
Backrest
This section explains how to adjust the exercise rack. See the EXERCISE GUIDELINES on page 10 for important 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 each exercise.
ake sure all parts are properly tightened each time the exercise rack is used. Replace any worn parts immediate-
M
ly. The exercise rack can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.
ADJUSTING THE DIP ARM
To adjust the Dip Arm (6) to the up or down position,
remove the Pin (23). Move the Dip Arm to the new
position and reinsert the Pin in to the Arm.
Pin must be inserted into the Dip Arm and Upright
(3) when the Dip Arm is in the up position, as
shown in the drawing. The Pin will be behind the
Upright when the Dip Arm is in the down position.
Note: The
6
23
3
Dip Arm
Foot Rest
Handle
4
9
Page 5
7. Attach an Arm Pad (10) to the Dip Arm (6) with
two M6 x 65mm Screws (21) and two M6
ashers (15).
W
7
ASSEMBLY
et a Short Foam Grip (16) and the indicated
W
handle on the Dip Arm (6) with soapy water.
Press a Bushing (18), the Short Foam Grip, and a
28mm Round Inner Cap (14) onto the handle on
the Dip Arm.
Repeat this step for the other side of the Dip
Arm (6).
8. Attach the Backrest (11) to the Upright (3) with
two M6 x 65mm Screws (21) and two M6
Washers (15).
16
8
11
14
18
Handle
• Tighten all parts as you assemble them, unless
Make Things Easier for Yourself
This manual is designed to ensure that the
10
6
15
3
21
15
15
15
21
21
exercise rack can be assembled successfully
by anyone. 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.
• For help identifying small parts, use the PART
IDENTIFICATION CHART.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
1.
Before beginning assembly, make sure you
understand the information in the box
above. Important: Some of the parts
described in the assembly steps may be
pre-assembled.
Attach the Centre Base (4) to the Base Frame (1)
with four M10 x 90mm Bolts (19), four M10
Washers (30), and four M10 Nylon Locknuts (25).
Make sure the warning decal is in the position
shown. Do not tighten the Locknuts yet.
instructed to do otherwise.
• As you assemble the exercise rack, make sure all
parts are oriented as shown in the drawings.
The following tools (not included) may be
required for assembly:
• Two adjustable spanners
• One rubber mallet
• One standard screwdriver
• One Phillips screwdriver
Assembly will be more convenient if you have a set
of spanners.
1
25
30
30
1
19
Decal
4
19
30
30
25
9. Make sure that all parts have been properly
tightened before the exercise rack is used.
8
5
Page 6
2. Attach the Upright Base (2) to the Centre Base
(4) with two M10 x 95mm Bolts (27) and two M10
ylon Locknuts (25). D
N
Locknuts yet.
o not tighten the
2
2
25
27
4
4. Attach the Left Handle (9) to the Pull-up Arm (7)
with an M10 x 65mm Screw (29), an M10 x
0mm Screw (31), and two M10 Washers (30).
7
Press a 50mm Round Inner Cap (12) into the
ull-up Arm. M
P
the Cap is on the side shown.
Attach the Right Handle (8) in the same
manner.
5. Insert the Pull-up Arm (7) into the Upright (3).
Attach the Pull-up Arm to the Upright with four
M10 x 30mm Screws (20) and four M10 Washers
(30).
ake sure that the thick side of
4
7
8
Thick
Side
9
Thick
Side
12
5
30
29
7
30
31
3. Attach the Support (5) to the Base Frame (1) with
two M10 x 90mm Bolts (19) and two M10 Nylon
Locknuts (25). Do not tighten the Locknuts yet.
Insert the Upright (3) into the Upright Base (2).
Attach the Upright and Support (5) to the Upright
Base with four M10 x 30mm Screws (20).
Tighten the M10 Nylon Locknuts (25) used in
steps 1–3.
3
30
3
6.
Lubricate the M10 x 215mm Bolt (22) with the
20
5
20
19
2
included grease. Attach the Dip Arm (6) to the
Upright (3) with the Bolt and an M10 Nylon
Locknut (25). Do not overtighten the Locknut;
the Dip Arm must be able to pivot easily.
Attach the tether on the Pin (23) to the Upright (3)
with an M4 x 16mm Self-tapping Screw (24).
Insert the Pin into the hole in the Dip Arm (6) and
into the Upright.
6
3
22
24
3
30
6
Grease
20
20
25
1
ether
T
23
6
7
Hole
25
Page 7
M10 x 90mm Bolt (19)
M10 x 30mm Screw (20)
M10 x 215mm Bolt (22)
M10 x 95mm Bolt (27)
M10 x 65mm Screw (29)
M10 x 70mm Screw (31)
M10 Nylon Locknut (25)
M4 x 16mm Self-tapping Screw (24)
M6 Washer (15)
M6 x 65mm Screw (21)
M10 Washer (30)
PART IDENTIFICATION CHART
8
1
See the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is the key number of the part from the PART LIST. Note:
Some small parts may have been pre-attached. If a part is not in the parts bag,
check to see if it has been pre-attached.
Page 8
28
14
13
4
19
27
26
2
11
25
21
12
12
8
29
1
3
1
4
31
7
9
31
29
13
14
21
22
25
24
23
3
20
20
25
25
19
13
14
28
1
20
25
5
19
20
3
0
30
30
21
16
13
14
18
14
13
14
17
17
10
16
18
14
10
21
6
30
30
30
30
30
30
30
15
15
15
15
15
15
27
13
32
PART LIST—Model No. WEEVBE1495.0 R0705A
Key No. Qty. Description Key No. Qty. Description
EXPLODED DRAWING—Model No. WEEVBE1495.0 R0705A
1 1 Base Frame
2 1 Upright Base
3
4 1 Centre Base
5 1 Support
6 1 Dip Arm
7 1 Pull-up Arm
8 1 Right Handle
9 1 Left Handle
10 2 Arm Pad
11 1 Backrest
12 2 50mm Round Inner Cap
13 8 Long Foam Grip
14 8 28mm Round Inner Cap
15 6 M6 Washer
16 2 Short Foam Grip
17 2 50mm Round Arm Cap
18 2 Bushing
Note: “#” 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.
1 Upright
19 6 M10 x 90mm Bolt
20 8 M10 x 30mm Screw
1 6 M6 x 65mm Screw
2
22 1 M10 x 215mm Bolt
23 1 Pin
24 1 M4 x 16mm Self-tapping Screw
25 9 M10 Nylon Locknut
26 1 50mm x 127mm Inner Cap
27 2 M10 x 95mm Bolt
28 2 70mm x 50mm Outer Endcap
29 2 M10 x 65mm Screw
30 12 M10 Washer
31 2 M10 x 70mm Screw
32 1 Grip Tape
# 1 User’s Manual
# 1 Exercise Guide
# 1 Grease Pack
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