Weider WEEVBE35220 User Manual

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Page 1

Model No. WEEVBE35220

www.iconeurope.com

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Serial No.

Write the serial number in the space above for future 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

Or write: ICON Health & Fitness, Ltd. Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS11 8JG UK

[email protected]

CAUTION

Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference.

Page 2

TABLE OF CONTENTS

IMPOR

BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

ADJUSTMENTS

EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10

ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

Note: APART 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.

TANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

WEIDER is a registered trademark of ICON Health & Fitness, Inc.

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Keep hands and fingers clear of this area.

IMPORTANT PRECAUTIONS

WARNING

WARNING:T

before using the weight bench.

Read all instructions in this manual before

1. 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.

Use the weight bench only on a level surface.

4. Cover the floor beneath the weight bench to protect the floor.

5. Make sure that all parts are properly tightened each time the weight bench is used. 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.

o reduce the risk of serious injury, read the following important precautions

When adding or removing weights, always

12. keep some weight on both ends of the bar bell and secure the barbell with the barbell hooks to prevent the barbell from tipping.

13. When you are using the leg lever, place a barbell with the same amount of weight on the weight rests to balance the bench.

14. 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.

15. If you feel pain or dizziness at any time while exercising, stop immediately and begin cooling down.

16. 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 th e r ep l ac em e nt decal in the location shown.

The weight bench is designed to support a

9. 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.

11. Do not use a barbell that is longer than 1,5m (5 ft.) with the weight bench.

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

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BEFORE YOU BEGIN

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

ASSEMBLED DIMENSIONS: Height: 116 cm (45 in.) Width: 60 cm (24 in.) Depth: 150 cm (59 in.)

Backrest

reading this manual, please call our Customer Service Department at please note the product model number and serial number before calling. WEEVBE35220. 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.

08457 089 009

The model number is

. To help us assist you,

Weight Rest

Barbell Hook

Upright

Support Rod

Leg Lever

eight Tube

Warning

Decal 2

Folding Bracket

Warning

Decal 1

Seat

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ASSEMBLY

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.

• 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

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.

Before assembling the weight bench, make sure that you have read and understand the information in the box above.

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.

• 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.

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).

the holes on one side of the Stabiliser must be on the bottom. Do not tighten the Locknuts yet.

Note: The indents around

Indents

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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).

tighten the Locknuts yet.

Do not

4. Lubricate an M10 x 55mm Bolt (30) with grease. 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).

Lubricate

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.

Lubricate the M10 x 63mm Bolt (24) with grease.

6. Attach the Leg Lever (4) to the bracket on the Front Leg (8) with the Bolt and an M10 Nylon Locknut (25).

the Leg Lever must be able to pivot easily

Do not overtighten the Locknut;

Weight Tube

Lubricate

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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).

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 137mm Bolt (28) with grease. welded tube on the Frame (2) with the Bolt, two M10 Washers (26), and an M10 Nylon Locknut (25). Do not overtighten the Locknut; the

Backrest Tubes must be able to pivot easily.

ighten the M6 x 38mm Screws (22) used in

T 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).

Do not tighten the Screws yet.

Attach the Backrest Tubes (5) to the

Welded Tube

Locking

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11. Attach the Right Barbell Hook (32) to the right Upright (1) with an M8 Zinc Washer (35) and an M8 Zinc Nylon Locknut (36).

Attach the Left Barbell Hook (33) to the left Upright (1) with an M8 Zinc Washer (35) and an M8 Zinc Nylon Locknut (36).

12. 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.

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.

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.

Locking

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ATTACHING WEIGHTS

o use the Leg Lever (4), slide the desired weights

T onto the weight tube on the Leg Lever. Secure the weights with a W

than 22 kg (50 lbs.) on the Leg Lever.

To use some weights, the Weight Adapter (34) will need to be slid onto the weight tube.

eight Clip (37).

Do not place more

WARNING:

Leg Lever (4), place a barbell with the same amount of weight on the weight rests to balance the bench.

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.

USING THE BARBELL HOOKS

When using the

Weight

Tube

Weight

Welded

Nut

To change weights whilst your barbell (not included) is on the Uprights (1), secure the barbell by rotating the Barbell Hooks (32, 33) over the barbell. This will reduce the possibility of the barbell tipping whilst you are changing weights.

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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 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 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 T

Cross training is an ef well-balanced fitness program. anced program is:

• Plan weight training workouts on Monday,

W 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 exer cise will reshape and strengthen your body op your heart and lungs.

raining

ednesday

ficient way to get a complete and

, and Friday

An example of a bal

, plus devel

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

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 11 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. Refer to the muscle chart on page

This requires moving

The exertion stage of

Page 11

Rest for a short period of time after each set. The

O P Q

R S

C D

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

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)

Latissimus Dorsi (mid back)

R. S. Spinae Erectors (lower back) T. Gluteus Medius (hip) U. Gluteus Maximus (buttocks) V. Hamstring (back of leg)

. Gastrocnemius (back of calf)

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.

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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:

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 (WEEVBE35220)

• the NAME of the product (WEIDER

• 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)

214 weight bench)

Page 13

REMOVE THIS PART IDENTIFICATION CHART

PART LIST/EXPLODED DRAWING

SAVE THIS PART IDENTIFICATION CHART

PART LIST/EXPLODED DRAWING FOR FUTURE REFERENCE

Page 14

M8 Nylon Locknut (13, 36)

M6 x 16mm Screw (21)

M10 Nylon Locknut (25)

M10 x 63mm Bolt (24)

M6 x 38mm Screw (22)

M8 Washer (12, 35)

M10 Washer (26)

M6 Washer (20)

M10 x 137mm Bolt (28)

M8 x 55mm Bolt (14)

M8 x 40mm Carriage Bolt (29)

M10 x 55mm Bolt (30)

PART IDENTIFICATION CHART

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.

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PART LIST—Model No. WEEVBE35220 R0903A

Key No. Qty. Description Key No. Qty. Description

1 2 Upright 2 1 Frame 3 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

“#” Indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover for information on ordering replacement parts.

1 Crossbar

21 4 M6 x 16mm Screw 22 4 M6 x 38mm Screw 23 24 1 M10 x 63mm Bolt 25 3 M10 Nylon Locknut 26 2 M10 Washer 27 4 25mm Square Inner Cap 28 1 M10 x 137mm Bolt 29 4 M8 x 40mm Carriage Bolt 30 1 M10 x 55mm Bolt 31 1 Stabiliser 32 1 Right Barbell Hook 33 1 Left Barbell Hook 34 1 Weight Adapter 35 2 M8 Zinc Washer 36 2 M8 Zinc Nylon Locknut 37 1 Weight Clip

# 1 User’s Manual # 1 Exercise Guide # 1 Grease Pack

1 Adjustment Knob

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EXPLODED DRAWING—Model No. WEEVBE35220 R0903A