The serial number is found on a
decal on the weight bench. Write
the serial number in the space
above for reference.
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, LS118JG
UK
USER’S MANUAL
email: csuk@iconeurope.com
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
WESLO is a registered trademark of ICON Health & Fitness, Inc.
2
Important Precautions
WARNING: To reduce the risk of serious injury, read the following important precau-
tions 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. Inspect and properly tighten all parts 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. Always wear athletic shoes for foot protection whilst exercising.
12. When using the backrest in an inclined position, make sure the adjustment tube is fully
inserted into the uprights and that the locking pin is in position around the upright.
13. Always set both weight rests at the same
height. The adjustment clip must always be
inserted through both the upright and the
weight rest.
14. If you feel pain or dizziness at any time
whilst exercising, stop immediately and
begin cooling down.
15. When adding or removing weights, always
keep some weight on both ends of the barbell and secure the barbell with the barbell
hooks to prevent the barbell from tipping.
16. The decal shown below has been placed on
the weight bench. If the decal 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.
8. Keep hands and feet away from moving parts.
9. When you are using a barbell, make sure that
there is an equal amount of weight on each
side. Note: The weight bench does not
include a barbell or weights.
10. Do not use a barbell that is longer than 1.5 m
(5 ft.) with the weight bench.
11. The weight bench is designed to support a
maximum user weight of 136 kg (300 lbs.),
and a maximum total weight of 186 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 23 kg
(50 lbs.) on the leg lever. Do not place more
than 14 kg (30 lbs.) on each butterfly arm.
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.
3
Before You Begin
Thank you for selecting the versatile WESLO®BENCH
400 weight bench.
help you develop every major muscle group of the
body. Whether your goal is to tone your body, build
dramatic muscle size and strength, or improve your
cardiovascular system, the weight bench
to achieve the results you want.
For your benefit, read this manual carefully before
using the weight bench. If you have additional ques-
Weight Rest
Upright
Butterfly Arm
The weight bench is designed to
will help you
tions, 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 call
The model number is WLEMBE73201. The serial
ing.
number can be found on a decal attached to the
weight bench.
Before reading further, please review the drawing
below to familiarise yourself with the parts that are
labelled.
Barbell Hook
Adjustment Clip
-
Backrest
Seat
Leg Lever
Weight Tube
Adjustment Tube
Locking Pin
Weight Tube
4
M8 Nylon Locknut (7)
M10 Nylon Locknut (29)
M8 x 116mm Bolt (34)
38mm Square Inner Cap (4)
25mm Round Inner Cap (24)
25mm Square Inner Cap (17)
M8 Washer (23)
M10 x 63mm Bolt (28)
M8 x 45mm Bolt (1)
14.5mm x 72mm Plastic Spacer (33)
M6 x 16mm Screw (9)
13mm x 10mm Spacer (39)
13mm x 7mm Spacer (22)
22mm Round Inner Cap (41)
19mm Round Inner Cap (44)
25mm Round Angled Cap (25)
16mm Round Inner Cap (47)
M8 x 55mm Bolt (38)
M8 x 52mm Bolt (6)
Part Identification Chart
5
Assembly
Before beginning assembly
information and instructions carefully.
Make Things Easier for Yourself
Everything in 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, and by deciding to
make the task enjoyable, assembly will go
smoothly.
•
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.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
• For help identifying the small parts, use the
PART IDENTIFICATION CHART on page 5.
, read the following
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
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 the
following tools: A socket set, a set of open-end or
closed-end spanners or a set of ratchet spanners.
.
1. Before assembling this product, make sure that
you have read and understand the information in
the box above.
Press five 38mm Square Inner Caps (4) into the Base
(3) as shown.
Insert the two M8 x 45mm Bolts (1) up through the
indicated holes in the Base (3). Place a “U”-bracket
(2) on each Bolt and hand tighten the Bolts. Do not
fully tighten the Bolts yet. Make sure that the
indents on the Base are on the bottom and that
the “U”-brackets are oriented as shown in the
drawing.
2. Place the “H”-frame (5) over the two “U”-brackets (2)
on the Base (3). Make sure that the “H”-frame is
oriented correctly. The indicated round tubes
must protrude on the side shown.
Attach the “H”-frame (5) to the “U”-brackets (2) with
two M8 x 52mm Bolts (6), four M8 Washers (23), and
two M8 Nylon Locknuts (7). Do not fully tighten the
Nylon Locknuts yet.
1
2
1
4
3
4
2
23
7
23
6
2
23
6
3
4
2
3
Protrusion
5
23
2
Indent
7
1
4
6
3. Attach the Bench Frame (8) to the “H”-frame (5) with
two M8 x 52mm Bolts (6), two M8 Washers (23), and
two M8 Nylon Locknuts (7).
Nylon Locknuts yet.
Do not tighten the
3
23
7
4. Attach the Bench Frame (8) to the Base (3) with an
M8 x 55mm Bolt (38) and an M8 Nylon Locknut (7).
Tighten the Bolts and Locknuts used in steps 1 to
4.
5. Attach the Right Barbell Hook (14) to a Weight Rest
(15) with an M8 Nylon Locknut (7).
6
8
6
4
8
7
5
15
23
5
3
38
Attach the Left Barbell Hook (40) to the other Weight
Rest (15) with an M8 Nylon Locknut (7).
Press two Upright Bushings (48) onto the top of the
“H”-frame (5).
Insert a Weight Rest (15) into each of the uprights on
the “H”-frame (5). Secure each Weight Rest with an
Adjustment Clip (16).
Make sure that the Weight Rests (15) are at the
same height.
Insert a 25mm Square Inner Cap (17) into the top of
6.
ube (18).
the Leg Lever
Press a Leg Lever Bushing (19) into the top of the
front leg on the Bench Frame (8). Insert the Leg
ube (18) into the front leg and secure it with
T
Lever
the Large Adjustment Clip (20).
T
6
16
14
7
15
48
5
19
Upright
17
18
8
40
20
Front Leg
7
7. Attach the Weight Tube (21) to the Leg Lever (27) with
an M8 x 52mm Bolt (6), a 13mm x 7mm Spacer (22),
two M8 W
ashers (23), and an M8 Nylon Locknut (7).
7
27
Press a 25mm Round Inner Cap (24) into the indicat
ed end of the Weight Tube (21). Press a 25mm
Round Angle Cap (25) onto the other end of the
Weight Tube. Slide a Weight Stop (26) onto the
Weight Tube.
Press a 38mm Square Inner Cap (4) into each end of
the Leg Lever (27).
8. Lubricate the M10 x 63mm Bolt (28) with petroleum
jelly or another type of grease. Attach the Leg Lever
(27) to the bracket on the Leg Lever Tube (18) with
the Bolt and the M10 Nylon Locknut (29).
overtighten the Nylon Locknut; the Leg Lever
must be able to pivot easily.
Do not
-
8
26
4
7
23
24
21
4
28
27
25
22
23
6
18
29
9. Press a 19mm Round Inner Cap (44) into each end of
the two Short Pad Tubes (30) and the Long Pad Tube
(32).
Insert the two Short Pad Tubes (30) into the holes in
the Leg Lever (27). Slide two Large Foam Pads (31)
onto each Short Pad T
Insert the Long Pad
Lever Tube (18) as shown. Slide two Large Foam
Pads (31) onto the Long Pad Tube.
Press a 25mm Round Inner Cap (24) into each end of
10.
a Butterfly W
Attach the Butterfly Weight Tube (35) to the Left
Butterfly
asher (23), a 14.5mm x 72mm Plastic Spacer
M8 W
(33), and an M8 Nylon Locknut (7).
Slide a W
Tube (35).
eight
Arm (36) with an M8 x 1
eight Stop (26) onto the Butterfly W
ube.
Tube (32) into the hole in the Leg
ube (35).
T
16mm Bolt (34), an
eight
9
10
31
44
34
31
23
30
44
44
30
27
24
44
31
33
44
7
32
36
44
35
18
31
24
26
8
11. Press a 19mm Round Inner Cap (44) into each end of
the Butterfly Pad Tube (37).
1
1
23
6
Slide the Butterfly Pad Tube (37) into the indicated
hole in the Left Butterfly Arm (36). Secure the Pad
Tube with an M8 x 52mm Bolt (6), a 13mm x 10mm
Spacer (39), two M8 W
Locknut (7).
Wet then end of the Butterfly Pad Tube (37) with
soapy water. Slide a Small Foam Pad (46) onto the
Butterfly Pad Tube.
Press a 38mm Square Inner Cap (4) into each end of
the Left Butterfly Arm (36).
12. Press two 29mm Bushings (42) into the indicated
welded tube on the “H”-frame (5). Slide the tube on
the Left Butterfly Arm (36) into the Bushings.
Note: Make sure the Plastic Spacer (33) is outside
the “H”-frame (5).
Use a standard screwdriver to insert a Spring Clip
(43) into the end of the tube on the Left Butterfly Arm
(36), so that the button on the Spring Clip snaps into
the hole in the tube.
ashers (23), and an M8 Nylon
12
49
46
44
37
44
36
33
42
39
4
23
7
4
Tube
Tube
49
43
42
5
36
Press a 22mm Round Inner Cap (41) into each end of
the tube on the Left Butterfly Arm (36).
Repeat steps 10 through 12 for the Right Butterfly
Arm (45, not shown).
13. Attach the Backrest Brackets (11) to the Backrest (10)
with three M6 x 16mm Screws (9). Do not tighten
the Screws yet.
Make sure that the Backrest Brackets (1
ented exactly as shown in the drawing. Note that
the threaded nuts in the Backrest (10) are closer
to one end of the Backrest. The round holes in
the Backrest Brackets must be pointed towards
this end of the Backrest, so that they extend
beyond the Backrest.
ube (12) into the centre set of
Insert the
14.
adjustment holes in the “H”-frame (5). Rotate the
Adjustment
ing pin wrapped around the “H”-frame.
Rest one end of the Backrest (10) on the
ube (12). Slide the Backrest Bracket (1
T
attached with two screws onto the welded pin on the
Bench Frame (8). Then, pivot the other Backrest
Bracket over the welded pin. Fasten the Backrest
Bracket to the Backrest with the remaining M6 x 16mm
Screw (9).
Brackets.
Adjustment
ube to the locked position, with the lock
T
Tighten all four Screws in the Backrest
T
1) are ori-
Adjustment
1) that is
13
10
9
14
Pin
10
11
9
-
11
9
1
1
Round Holes
5
8
9
12
9
15. Attach the Seat (13) to the bracket on the Bench
Frame (8) with two M6 x 16mm Screws (9).
16. Make sure all parts are properly tightened before
the weight bench is used. The use of all remaining parts will be explained in Adjustments below.
Adjustments
15
13
8
9
This section explains how to adjust the weight bench. See the Exercise Guidelines on page 12 for important
information on 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.
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 WEIGHT RESTS
15
To change the height of the Weight Rests (15), first
remove your Barbell (not shown) from the Weight
Rests. If the Adjustment Tube (12) is inserted in one of
the two upper sets of adjustment holes, you will need to
remove it to adjust the Weight Rests.
Whilst holding one of the Weight Rests (15) with one
hand, remove the
Slide the Weight Rest to the desired position. Insert the
Adjustment Clip through both the Upright and the Weight
Adjust the other W
Rest.
Adjustment Clip (16) from the upright.
eight Rest in the same manner.
WARNING: Always set both Weight
Rests (15) at the same height. The Adjustment
Clips (16) must always be inserted through both
the Uprights and the W
eight Rests.
16
12
15
10
ADJUSTING THE BACKREST
The Backrest (10) can be set to four dif
level position and three inclined positions.
To change the position of the Backrest (10), move the
Adjustment Tube (12) to a different set of adjustment
holes in the uprights. Rotate the Adjustment Tube to the
locked position, with the locking pin wrapped around the
“H”-frame (5).
To set the Backrest (10) to a level position, remove the
Adjustment Tube (12) and rest the Backrest on the “H”frame (5).
ATTACHING WEIGHTS TO THE LEG LEVER
To use the Leg Lever (27), slide the desired amount of
weight (not included) onto the Weight Tube (21).
ferent positions: a
WARNING: Do not place more than 23
kg (50 lbs.) on the Leg Lever (27).
10
12
5
27
ADJUSTING THE HEIGHT OF THE LEG LEVER
To adjust the height of the Leg Lever (27), remove the
Large Adjustment Clip (20). Slide the Leg Lever Tube (18)
to the desired position and re-insert the Large Adjustment
Clip.
LOCKING THE BARBELL
To change weights whilst your barbell (not included) is on
the uprights, secure your barbell with the Barbell Hooks
(14, 40).
ping whilst you are changing weights.
same amount of weight on both sides of the barbell.
This will reduce the possibility of the barbell tip
Always place the
-
27
20
21
18
Barbell
14
40
11
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 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 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.
raining
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 whilst 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. This requires moving
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 affected. Refer to the muscle chart on page
13 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.
The exertion stage of
-
12
Rest for a short period of time after each set. The
O
P
Q
R
S
T
U
V
X
W
N
M
J
G
F
H
I
K
E
C
D
B
A
L
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
workout.
• 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
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.
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)
Rhomboideus (upper back)
.
P
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
Gluteus Maximus (buttocks)
.
V
Hamstring (back of leg)
.
W
X. Gastrocnemius (back of calf)
O
A
B
L
C
D
E
F
G
H
I
J
K
N
M
U
P
Q
R
S
T
V
W
X
13
Part List—Model No. WLEMBE73201
R0703A
Key No.
12M8 x 45mm Bolt
22“U”-bracket
31Base
41138mm Square Inner Cap
51“H”-frame
67M8 x 52mm Bolt
712M8 Nylon Locknut
81Bench Frame
96M6 x 16mm Screw
101Backrest
112Backrest Bracket
121Adjustment Tube
131Seat
141Right Barbell Hook
152Weight Rest
162Adjustment Clip
17125mm Square Inner Cap
181Leg Lever Tube
191Leg Lever Bushing
201Large Adjustment Clip
211Weight Tube
22113mm x 7mm Spacer
2314M8 Washer
24525mm Round Inner Cap
25125mm Round Angle Cap
263Weight Stop
Qty.DescriptionKey No.Qty.Description
271Leg Lever
281M10 x 63mm Bolt
291M10 Nylon Locknut
302Short Pad Tube
316Large Foam Pad
321Long Pad Tube
33214.5mm x 72mm Plastic Spacer
342M8 x 116mm Bolt
352Butterfly Weight Tube
361Left Butterfly Arm
372Butterfly Pad Tube
381M8 x 55mm Bolt
39213mm x 10mm Spacer
401Left Barbell Hook
41422mm Round Inner Cap
42429mm Bushing
432Spring Clip
441019mm Round Inner Cap
451Right Butterfly Arm
462Small Foam Pad
47216mm Round Inner Cap
482Upright Bushing
#1User’s Manual
#1Exercise Guide
#1Grease Pack
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.
14
33
44
6
6
8
13
9
6
4
4
15
15
4
7
38
4
3
6
6
4
24
37
26
35
7
6
34
33
44
44
48
31
46
17
11
10
9
9
23
23
30
4
2
2
31
44
32
31
4
44
24
24
35
26
4
6
37
36
7
7
41
34
24
21
31
27
7
25
44
45
29
44
30
7
42
7
7
42
43
12
16
5
43
16
28
47
26
4
4
41
44
47
7
7
40
14
48
41
41
7
23
39
1
1
46
44
20
18
23
39
19
4
23
23
44
23
22
23
24
23
23
23
42
42
Exploded Drawing—Model No. WLEMBE73201
R0703A
15
Ordering Replacement Parts
If you encounter any difficulties with this product, or if you need to order replacement parts, call the ICON Health
& Fitness, Ltd. office, or write:
ICON Health & Fitness, Ltd.
Unit 4
Revie Road Industrial Estate
Revie Road
Beeston
Leeds, LS118JG
UK