Weider WEBE1296.5 Operation & User’s Manual

tions in this manual before using this equipment. Save this manual for future reference. Model No. WEBE1296.5 Serial No. Write the serial number in the space above for future reference. As a manufacturer, we are com- mitted to providing complete cus- tomer satisfaction. If you have questions, or if parts are missing, PLEASE DO NOT CONTACT THE STORE; please contact Customer Care. IMPORTANT: You must note the product model number and serial number (see the drawing above) before contacting us: CALL TOLL-FREE: 1-877-992-5999 Mon.–Fri. 6 a.m.–6 p.m. MST Sat. 8 a.m.–4 p.m. MST ON THE WEB: www.weiderservice.com USER’S MANUAL Serial Number Decal Visit our website at www.proform.com new products, prizes, fitness tips, and much more! Visit our website at www.healthrider.com new products, prizes, fitness tips, and much more! Visit our website at www.nordictrack.com new products, prizes, fitness tips, and much more! Visit our website at www.weiderfitness.com new products, prizes, fitness tips, and much more!

WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14 EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover TABLE OF CONTENTS The decal shown here has been applied in the location shown. If a decal is missing or illegible, call the telephone number on the front cover of this manual and request a free replacement decal. Apply the decal in the location shown. Note: The decal may not be shown at actual size. WEIDER is a registered trademark of ICON IP, Inc.

sult your physician. This is especially impor- tant for persons over the age of 35 or per- sons with pre-existing health problems. 2. Read all instructions in this manual and all warnings on the weight bench before using the weight bench. 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 ade- quately informed of all precautions. 4. The weight bench is intended for home use only. Do not use the weight bench in any commercial, rental, or institutional setting. 5. Keep the weight bench indoors, away from moisture and dust. Place the weight bench on a level surface, with a mat beneath it to pro- tect the floor or carpet. Make sure that there is enough clearance around the weight bench to mount, dismount, and use the weight bench. 6. Keep children under age 12 and pets away from the weight bench at all times. 7. Inspect and properly tighten all parts regular- ly. Replace any worn parts immediately. 8. Always make sure the backrest knob is fully engaged before using the backrest. 9. Wear appropriate clothes when exercising. Always wear athletic shoes for foot protec- tion while exercising. 10. The weight bench is designed to support a maximum user weight of 300 lbs. (136 kg) and a maximum total weight of 510 lbs. (231 kg). Do not use the weight bench with more than 210 lbs. (95 kg) of weight. Note: The weight bench does not include weights. 11. If you feel pain or dizziness at any time while exercising, stop immediately and begin cool- ing down. WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on the weight bench before using the weight bench. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of the weight bench.

Thank you for selecting the versatile WEIDER® CLUB weight bench. The weight bench is designed to be used with your own weights to develop the major mus- cles of your upper body. For your benefit, read this manual carefully before using the weight bench. If you have questions after reading this manual, please see the front cover of this manual. To help us assist you, note the product model number and serial number before contacting us. The model number and the location of the serial number decal are shown on the front cover of this manual. To avoid a registration fee for any service needed under warranty, you must register the weight bench at www.weiderservice.com/registration. Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled. ASSEMBLED DIMENSIONS: Height: 17 in. (43 cm) Width: 24 in. (61 cm) Depth: 51 in. (130 cm) Weight: 46 lbs. (21 kg)

M8 x 43mm Bolt (20) M10 x 181mm Bolt (18) M6 Washer (27) M10 Nylon Locknut (26) M8 Nylon Locknut (25) M8 Washer (24) M4 x 15mm Self-tapping Screw (23) M8 x 70mm Carriage Bolt (16) M10 Washer (21) M6 x 15mm Bolt (22) M6 x 35mm Bolt (28) M6 x 52mm Screw (19) PART IDENTIFICATION CHART 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 in the center of this manual. Note: Some small parts may have been preattached. If a part is not in the hardware kit, check to see if it has been preattached.

Stabilizer (1) with four M4 x 15mm Self-tapping Screws (23). Insert two M8 x 70mm Carriage Bolts (16) up through the Stabilizer (1). It may be helpful to place a piece of tape over the Carriage Bolts to hold them in place. 7 23 1 1 7 23 16 Before beginning assembly, make sure that you have read and understand the informa- tion in the box above. Before beginning assembly, carefully read the fol- lowing information and instructions: • To hire an authorized service technician to assemble the weight bench, call 1-800-445-2480. • Assembly requires two persons. • Because of its size, the weight bench should be assembled in the location where it will be used. Make sure that there is enough clearance to walk around the weight bench as you assemble it. • Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. • For help identifying small parts, use the PART IDENTIFICATION CHART on page 5. • As you assemble the weight bench, make sure all parts are oriented as shown in the drawings. • Tighten all parts as you assemble them, unless instructed to do otherwise. • Assembly requires the following tools (not included): two adjustable wrenches one rubber mallet one standard screwdriver one Phillips screwdriver Assembly may be more convenient if you have a socket set, a set of open-end or closed-end wrenches, or a set of ratchet wrenches. Make Assembly Easier Everything in this manual is designed to ensure that the weight system can be assembled suc- cessfully by almost anyone. By setting aside plenty of time, assembly will go smoothly.

two M8 x 70mm Carriage Bolts (16) and two M8 Nylon Locknuts (25). Do not tighten the Nylon Locknuts yet. Tighten the Backrest Knob (14) into the Frame (3). 2 3. Press the Front Leg Plate (29) onto the bottom of the Front Leg (2). Make sure that the bottom of the Front Leg rests squarely on the Front Leg Plate, as shown. Attach the Front Leg (2) to the Frame (3) with four M8 x 15mm Bolts (17) and four M8 Washers (24). See step 2. Tighten the M8 Nylon Locknuts (25). 17 29 24 17 17 24 2 3 25 1 16 3 3 14 24 Holes 24 25 25 5 5 24 20 4 20 4 4. Orient the Backrest Frames (5) so that the indi- cated holes are closer to the top of the Backrest Frames. Attach the Backrest Bracket (4) to the Backrest Frames (5) with four M8 x 43mm Bolts (20), four M8 Washers (24), and four M8 Nylon Locknuts (25). Do not tighten the Nylon Locknuts yet.

Backrest to the Backrest Frames (5) with four M6 x 52mm Screws (19) and four M6 Washers (27). Do not tighten the Screws yet. 5 5 8 27 27 19 19 27 19 Wide End 5 6 28 22 9 Wide End 27 6 6. Orient the Seat (9) as shown. Attach the Seat to the Seat Bracket (6) with two M6 x 15mm Bolts (22), an M6 x 35mm Bolt (28), and an M6 Washer (27).

with an M4 x 15mm Self-tapping Screw (23). Insert the Seat Pin (15) into a hole in the Seat Bracket (6) and the Frame (3). 15 3 23 6 8 9. Make sure that all parts are properly tightened before the weight bench is used. The use of the remaining parts will be explained in ADJUST- MENT, beginning on the next page. 21 21 18 Grease 14 26 4 5 6 3 7 7. Pull the Backrest Knob (14) out as far as it will go. Insert the Backrest Bracket (4) into the slot in the Frame (3) as shown. Engage the Backrest Knob into the Backrest Bracket. Grease an M10 x 181mm Bolt (18). Attach the Backrest Frames (5) and the Seat Bracket (6) to the Frame (3) with the Bolt, two M10 Washers (21), and an M10 Nylon Locknut (26). Do not overtighten the Nylon Locknut; the Seat Bracket and the Backrest Frames must pivot easily. See step 4. Tighten the M8 Nylon Locknuts (25). See step 5. Tighten the M6 x 52mm Screws (19).

Set the Pillow (10) onto the Backrest (8) in the desired position. Wrap the ends of the Pillow under the Backrest and use the hook and loop fastener strips to hold it in place. ADJUSTING THE SEAT To adjust the position of the Seat (9), first remove the Seat Pin (15). Then, raise or lower the Seat and reen- gage the Seat Pin into the Seat Bracket (6) and the Frame (3). 3 15 9 6 3 8 14 4 ADJUSTING THE BACKREST To adjust the position of the Backrest (8), first pull the Backrest Knob (14). Raise or lower the Backrest, and reengage the Backrest Knob into the Backrest Bracket (4). This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 11 for impor- tant 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 several exercises. Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediate- ly. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents. ADJUSTMENT 10

Muscle Building To increase the size and strength of your muscles, push them close to their maximum capacity. Your mus- cles will continually adapt and grow as you progres- sively 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 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 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 mod- erate percentage of their capacity. Select a moderate amount of resistance and increase the number of rep- etitions 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 com- pleting 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. An example of a bal- anced program follows: • 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 elliptical exer- ciser or exercise cycle, 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, plus devel- op your heart and lungs. PERSONALIZING YOUR EXERCISE PROGRAM Determining the appropriate length of time for each workout, and the numbers of repetitions and sets to complete, is an individual matter. Avoid overdoing it during the first few months of your exercise program. Progress at your own pace and be sensitive to your body’s signals. If you experience pain or dizziness while exercising, stop immediately and cool down. Find out what is wrong before continuing. Remember that adequate rest and a proper diet are important fac- tors 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 deliver- ing more oxygen to your muscles. WORKING OUT Each workout should include 6 to 10 different exercis- es. 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 workout to workout. 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 accompany- ing this manual you will find photographs showing the correct form for several exercises, and a list of the muscles affected. See the muscle chart on the next page to find the names of the muscles. Perform the repetitions in each set smoothly and with- out pausing. The exertion stage of each repetition should last about half as long as the return stage. Proper breathing is important; exhale during the exer- tion stage of each repetition and inhale during the return stroke. Never hold your breath. 11

lows: • 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. 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. 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 achiev- ing the greatest results is to make exercise a regular and enjoyable part of your everyday life. 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)

1 1 Stabilizer 2 1 Front Leg 3 1 Frame 4 1 Backrest Bracket 5 2 Backrest Frame 6 1 Seat Bracket 7 2 Stabilizer Plate 8 1 Backrest 9 1 Seat 10 1 Pillow 11 4 60mm Square Inner Cap 12 4 25mm x 40mm Inner Cap 13 1 20mm x 40mm Inner Cap 14 1 Backrest Knob 15 1 Seat Pin 16 2 M8 x 70mm Carriage Bolt 17 4 M8 x 15mm Bolt 18 1 M10 x 181mm Bolt 19 4 M6 x 52mm Screw 20 4 M8 x 43mm Bolt 21 2 M10 Washer 22 2 M6 x 15mm Bolt 23 5 M4 x 15mm Self-tapping Screw 24 8 M8 Washer 25 6 M8 Nylon Locknut 26 1 M10 Nylon Locknut 27 5 M6 Washer 28 1 M6 x 35mm Bolt 29 1 Front Leg Plate * - User’s Manual * - Exercise Guide * - Grease Packet * - Hex Key PART LIST—Model No. WEBE1296.5 R1107A Note: Specifications are subject to change without notice. See the back cover of this manual for information about ordering replacement parts. *These parts are not illustrated. 14

R1107A 1 11 7 23 23 16 7 11 26 2 17 11 23 15 18 14 3 25 11 4 25 25 27 19 12 20 20 27 19 24 24 12 5 8 10 9 6 13 22 28 27 17 24 24 21 21 17 29

Printed in USA © 2007 ICON IP, Inc. To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to pro- vide the following information when contacting us: • the model number and serial number of the product (see the front cover of the manual) • the name 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 near the end of this manual) ORDERING REPLACEMENT PARTS LIMITED WARRANTY ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and material, under normal use and service conditions, for a period of ninety (90) days from the date of pur- chase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is lim- ited to replacing or repairing, at ICON's option, the product through one of its authorized service centers. All repairs for which warranty claims are made must be pre-authorized by ICON. If the product is shipped to a service center, freight charges to and from the service center will be the customer’s responsibility. For in-home service, the customer will be responsible for a minimal trip charge. This warranty does not extend to any product or damage to a product caused by or attributable to freight damage, abuse, misuse, improper or abnormal usage or repairs not provided by an ICON authorized service center; products used for commercial or rental purposes; or products used as store display models. No other warranty beyond that specifically set forth above is authorized by ICON. ICON is not responsible or liable for indirect, special or consequential damages arising out of or in con- nection with the use or performance of the product or damages with respect to any economic loss, loss of property, loss of revenues or profits, loss of enjoyment or use, costs of removal or installation or other consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of inci- dental or consequential damages. Accordingly, the above limitation may not apply to you. The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation may not apply to you. This warranty gives you specific legal rights. You may also have other rights which vary from state to state. ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813