Page 1
Model No. WEEVBE70330
www.iconeurope.com
Visit our website at
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:
Class HC Fitness Product
USER’S MANUAL
08457 089 009
Or write:
ICON Health & Fitness, Ltd.
Customer Service Department
Unit 4
Revie Road Industrial Estate
Revie Road
Beeston
Leeds, LS1
UK
email: [email protected]
18JG
CAUTION
Read all precautions and instructions in this manual before
using this equipment. Save this
manual for future reference.
Page 2
Table of Contents
Warning Decal Placement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Important Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Before You Begin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Assembly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Adjustments
Exercise Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
How to Order Replacement Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
Note: A Part List, an Exploded Drawing, and a Part Identification Chart are attached in the centre of this manual.
Remove these pages before beginning assembly.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Warning Decal Placement
The decals shown at the right
have been placed on the
weight bench. If either of the
decals is missing or illegible,
please call our Customer
Service Department at 08457
089 009 to order a free
replacement decal. Apply the
replacement decal in the location shown.
WEIDER is a registered trademark of ICON Health & Fitness, Inc.
2
Page 3
Important Precautions
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.
2. Use the weight bench only as described in
this manual.
3. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
4. Use the weight bench only on a level surface.
Cover the floor beneath the weight bench to
protect the floor
5. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental or institutional setting.
6. Keep children under the age of 12 and pets
away from the weight bench at all times.
7. Always wear athletic shoes for foot protection while exercising.
8. Keep hands and feet away from moving parts.
.
11. Always make sure that the locking pins are
fully inserted and in the proper position for
the exercise you are performing.
12. When the seat is tilted to the upright position,
always insert the locking pin into the hole in
the seat frame as shown below. Do not insert
the locking pin into the welded tube.
Seat
Frame
Welded
Tube
Locking
Pin
9. Inspect and tighten all parts each time the
weight bench is used. Replace any worn
parts immediately
10. The weight bench is designed to support a
maximum user weight of 135 kg (300 lbs.), a
maximum dumbell weight of 95 kg (210 lbs.),
and a maximum total weight of 230 kg
(510 lbs.).
.
13. When the seat is in the lower position, insert
the locking pin into the welded tube to prevent the seat from pivoting during exercise.
14. 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.
assumes no responsibility for personal injury or property
Read all instructions before using.
damage sustained by or through the use of this product.
ICON
3
Page 4
Before You Begin
Thank you for selecting the versatile WEIDER®PRO
125 weight bench.
bench is designed to help you develop the major muscle groups of the upper body
shapely figure, dramatic muscle size and strength or a
healthier cardiovascular system, the PRO 125 weight
bench will help you achieve the specific results you
want.
For your benefit, read this manual carefully before
using the WEIDER®PRO 125 weight bench. If you
Foam Pad
Seat Adjustment Bracket
The WEIDER®PRO 125 weight
. Whether your goal is a
have additional questions, please call our Customer
Service Department 08457 089 009.
you, please note the product model number and serial
number before calling.
WEEVBE70330. 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.
The model number is
To help us assist
Backrest
Seat
Foam Pad
Leg
Adjustment Knob
Adjustment Leg
Stabiliser
Backrest
Adjustment
Bracket
Main Frame
4
Page 5
Assembly
Before beginning assembly, carefully read the
following information and instructions. If assistance is needed, call
• 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.
• To identify small parts, use the Part
Identification Chart in the centre of this manual.
• 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.
1. Before assembling this product, make sure that
you understand the information in the box
above.
08457 089 009.
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.
1
Orient the Stabiliser (2) with the warning decal as
shown. Insert two M10 x 72mm Carriage Bolts (21)
through the holes in the Stabiliser so that the bolt
heads fit into the indentations.
Slide the bracket on the Main Frame (1) onto the
two M10 x 72mm Carriage Bolts (21) in the
Stabiliser (2). Make sure that the Main Frame is
turned as shown. Tighten an M10 Nylon Locknut
(18) onto each Carriage Bolt.
Press a 60mm Round Endcap (10) onto each end of
the Stabiliser (2).
Press a Square Bushing (22) onto the lower end of
2.
the Leg (6). Press a 25mm Square Inner Cap (24)
into the tube on the Leg.
Insert two M10 x 70mm Bolts (19) through the holes
in the Support Plate (27) and then through the indicated holes in the Main Frame (1).
Slide the bracket on the Leg (6) onto the two M10 x
70mm Bolts (19). Tighten two M10 Nylon Locknuts
(18) onto the Bolts.
1
18
10
2
Decal
21
Indentations
2
1
19
10
27
24
6
18
22
5
Page 6
3. Locate the second Stabiliser (2) and note the inden-
tations around the holes. Insert two M10 x 72mm
Carriage Bolts (21) through the holes in the
Stabiliser so that the bolt heads fit into the indentations.
Slide the bracket on the Adjustment Leg (7) onto
the two M10 x 72mm Carriage Bolts (21) in the
Stabiliser (2). Tighten an M10 Nylon Locknut (18)
onto each Bolt.
Press a 60mm Round Endcap (10) onto each end
of the Stabiliser (2).
3
7
18
18
10
2
21
10
4. Slide the Adjustment Leg (7) up into the Leg (6).
Line up one of the holes in the Adjustment Leg with
the indicated hole in the Leg.
Insert the Adjustment Knob (23) into the holes in
the Leg (6) and the Adjustment Leg (7). Fully tighten
the Adjustment Knob into the indicated welded nut.
Attach a 30mm x 25mm Bumper (26) to the indicated
5.
hole in the Main Frame (1) with a Bumper Screw
(25).
4
6
Welded
Nut
Hole
23
5
17
7
Bracket
Press a 25mm x 50mm Inner Cap (14) into the indi
cated end of the Backrest Frame (4).
Lubricate an M10 x 80mm Bolt (17) with grease.
Hold the opposite end of the Backrest Frame (4)
inside the indicated bracket on the Main Frame (1).
Attach the Backrest Frame to the Main Frame with
the bolt and an M10 Nylon Locknut (18).
overtighten the Nylon Locknut; the Backrest
Frame must pivot easily.
Do not
-
14
25
4
18
Welded
Tube
26
1
6
Page 7
6. Note that the bracket on the Backrest Frame (4)
has four sets of oval holes and one set of round
holes.
(28) between the round holes in the bracket. Insert
an M10 x 88mm Bolt (29) through the bracket and
the Spacer. Tighten an M10 Nylon Locknut (18)
onto the Bolt. Make sure that the Spacer is under
the Main Frame (1).
Insert the Locking Pin (16) through one of the four
sets of oval holes in the bracket on the Backrest
Frame (4) and through the welded tube in the Main
Frame (1) (the welded tube is shown in drawing
5).
Hold the 15mm x 10mm x 67mm Spacer
6
16
29
1
4
Oval
Adjustment
Holes
Round
Hole
18
28
7. Attach the Backrest (8) to the brackets on the
Backrest Frame (4) with four M6 x 16mm Screws
(15).
8. Attach a 30mm x 25mm Bumper (26) to the indicat-
ed hole in the Main Frame (1) with a Bumper Screw
(25).
Press a 25mm x 50mm Inner Cap (14) into each
end of the Seat Frame (5).
7
8
4
15
8
elded
20
W
T
ube
A
15
14
Note that the Seat Frame (5) has two welded
tubes. “tube A” passes through the Seat Frame
and “tube B” is welded beneath the Seat Frame.
Do not confuse the two tubes in this step.
Align tube A in the Seat Frame (5) with the upper
hole in the indicated bracket on the Main
Attach the Seat Frame to the Main Frame with the
M10 x 95mm Bolt (20) and an M10 Nylon Locknut
(18). Do not overtighten the Nylon Locknut; the
Seat Frame must pivot easily
Insert the Locking Pin w/Ring (30) through tube B
to prevent the Seat Frame (5) from pivoting.
Welded
Tube B
30
18
5
Frame (1).
14
25
.
26
Bracket
1
7
Page 8
9. Attach the Seat (9) to the brackets on the Seat
Frame (5) with four M6 x 16mm Screws (15).
9
9
5
15
15
10. Press four 19mm Round Inner Caps (13) into the
ends of the Long Pad Tube (12) and the Short Pad
Tube (31).
Slide a Plastic Spacer (3) and a Foam Pad (11)
onto one end of the Long Pad Tube (12). Insert the
Long Pad Tube into the hole in the Seat Frame (5).
Slide a Plastic Spacer and a Foam Pad onto the
other end of the Long Pad Tube.
Attach the Short Pad Tube (31) to the Leg (6) in the
same manner.
Make sure that all parts are tightened before
11.
you use the weight bench. Cover the floor
beneath the weight bench to protect the floor.
10
11
3
12
13
3
31
13
5
3
11
3
6
8
Page 9
Adjustments
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 10 for important information on how to get the most benefit from your exercise program.
Inspect and tighten all parts 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 (8) can be used in a level position, two
inclined positions, and a declined position. To adjust the
Backrest to a level position or an inclined position, first
remove the Locking Pin (16). Raise or lower the
Backrest and insert the Locking Pin through one of the
three lower sets of holes in the adjustment bracket and
through the welded tube in the Main Frame (1).
To use the Backrest (8) in a declined position, remove
the Locking Pin (16), lower the Backrest until it rests on
the Main Frame (1), and then re-insert the Locking Pin.
ADJUSTING THE HEIGHT OF THE WEIGHT BENCH
1
Welded Tube
Adjustment
Bracket
16
8
To adjust the height of the weight bench, remove the
Adjustment Knob (23) and raise or lower the Main
Frame (1) to the desired height. Align the hole in the
Leg (6) with one of the holes in the Adjustment Leg (7).
Re-insert the Adjustment Knob and tighten it fully into
the welded nut.
SETTING UP THE WEIGHT BENCH FOR ROMAN
CHAIR EXERCISES
To use the weight bench for roman chair exercises, first
raise the Seat Frame (5) to the upright position. Insert the
Locking Pin/w Ring (30) through the indicated hole in the
adjustment bracket and the hole in the Seat Frame.
Adjust the height of the weight bench as described above
so the Seat (9) is in a comfortable position.
Note: When the Seat (9) is in the lower position, insert
the Locking Pin/w Ring (30) through the welded tube to
prevent the Seat from pivoting during exercise.
Welded
Welded
ube
T
Nut
6
7
5
1
23
9
30
WARNING: When the Seat (9) is tilt-
ed to the upright position, always insert the
Locking Pin w/Ring (30) into the hole in the Seat
Frame (5) as shown. Do not insert the Locking
Pin into the welded tube.
Adjustment
Bracket
9
Page 10
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
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 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
• Rest from both weight training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
raining
uesday and Thursday.
T
. Your
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
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,
emphasizing 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.
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.
. It is important to avoid
The combination of weight training and aerobic exercise will reshape and strengthen your body, plus
develop your heart and lungs.
10
Page 11
Rest for a short period of time after each set.
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 familiarizing
yourself with the equipment and learning the proper
form for each exercise.
The
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
Cooling Down
achieving the greatest results is to make exercise a
regular and enjoyable part of your everyday life.
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
SUGGESTED EXERCISES
These pictures show a variety of exercises that can be performed with your weight bench. Note: Your bench
may differ in appearance from the benches shown in the photos.
Roman Chair
Flyes
Leg Raise
Alternate French Curl
Incline Sit-up
Bench Press
11
Page 12
How to Order Replacement Parts
If you encounter any difficulties with this product, or if you need to order replacement parts, call the ICON Health
& Fitness Ltd. of
ICON Health & Fitness, Ltd.
Customer Service Department
Unit 4
Revie Road Industrial Estate
Revie Road
Beeston
Leeds, LS118JG
UK
email: [email protected]
Tel:
fice, or write:
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 (WEEVBE70330)
• The NAME OF THE PRODUCT (WEIDER®PRO 125 weight bench)
• The SERIAL NUMBER OF THE PRODUCT (see the front cover of this manual)
• The KEY NUMBER OF THE PART(S) (see the PART LIST and the EXPLODED DRAWING attached in the cen-
tre of this manual)
• The DESCRIPTION OF THE PART(S) (see the PART LIST and the EXPLODED DRAWING attached in the cen-
tre of this manual).
Part No. 197386 R1203A
Printed in China
2003 ICON Health & Fitness, Inc.
©
Page 13
Part Identification Chart—Model No. WEEVBE70330
Bumper Screw (25)–2
M6 x 16mm Screw (15)–8
M10 Nylon Locknut (18)–9
M10 x 72mm Carriage Bolt (21)–4
M10 x 88mm Bolt (29)–1
M10 x 80mm Bolt (17)–1
M10 x 70mm Bolt (19)–2
M10 x 95mm Bolt (20)–1
R1203A
Page 14
Part List—Model No. WEEVBE70330
Key No. Qty. Description Key No. Qty. Description
R1203A
1 1 Main Frame
2
3 4 Plastic Spacer
4 1 Backrest Frame
5 1 Seat Frame
61Leg
7 1 Adjustment Leg
8 1 Backrest
9 1 Seat
10 4 60mm Round Endcap
11 4 Foam Pad
12 1 Long Pad Tube
13 4 19mm Round Inner Cap
14 3 25mm x 50mm Inner Cap
15 8 M6 x 16mm Screw
16 1 Locking Pin
17 1 M10 x 80mm Bolt
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of the user’s manual for information about ordering replacement parts.
2 Stabiliser
18 9 M10 Nylon Locknut
19
20 1 M10 x 95mm Bolt
21 4 M10 x 72mm Carriage Bolt
22 1 Square Bushing
23 1 Adjustment Knob
24 1 25mm Square Inner Cap
25 2 Bumper Screw
26 2 30mm x 25mm Bumper
27 1 Support Plate
28 1 15mm x 10mm x 67mm Spacer
29 1 M10 x 88mm Bolt
30 1 Locking Pin w/Ring
31 1 Short Pad Tube
# 1 Exercise Poster
# 1 User’s Manual
# 1 Grease Packet
2 M10 x 70mm Bolt
Page 15
18
29
4
15
15
14
28
8
14
5
15
15
30
20
9
11
13
12
13
14
11
18
3
3
1
18
18
2
10
10
21
25
26
18
18
26
25
27
19
13
11
13
24
11
18
23
6
22
7
18
18
3
3
17
16
10
10
2
21
31
Exploded Drawing—Model No. WEEVBE70330
R1203A
Loading...