™ Model No. WEEVBE2078.0 Serial No. Write the serial number in the space above for future reference. Serial Number Decal (under seat) QUESTIONS? As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or if there are missing parts, please contact us at the numbers or addresses listed below: Call: 08457 089 009 Outside UK: 0 (44) 113 3877133 Fax: 0 (44) 113 3877125 E-mail: csuk@iconeurope.com Write: ICON Health & Fitness, Ltd.
TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CHART . . . .
IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your weight bench before using your weight bench. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of the weight bench. 1. Before beginning any exercise program, con- 7. Make sure that the pin and the knobs are fully sult your physician.
BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER PRO™ 290 WC weight bench. The weight bench offers a selection of exercise stations designed to 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 will help you to achieve the specific results you want. after reading this manual, please see the front cover of this manual.
PART IDENTIFICATION CHART Refer to 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 near the end 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.
ASSEMBLY • Tighten all parts as you assemble them, unless instructed to do otherwise. Make Assembly Easier Everything in this manual is designed to ensure that the weight bench can be assembled successfully by almost anyone. By setting aside plenty of time, assembly will go smoothly. • As you assemble the weight bench, make sure all parts are oriented as shown in the drawings. • For help identifying small parts, use the PART IDENTIFICATION CHART on page 5.
3. Attach the Seat (18) and the Seat Bracket (38) to the Frame (1) with two M6 x 80mm Screws (48) and two M6 Washers (32). 3 18 38 32 48 32 48 4. Attach the Front Leg (4) to the Frame (1) with two M10 x 85mm Bolts (44), two M10 Washers (55), and an M10 Locknut (42). 1 4 See steps 1 and 2. Tighten the M10 Locknuts (42). 44 5. Apply some of the included grease to an M10 x 165mm Bolt (50).
6. Grease an M10 x 165mm Bolt (50). Attach the Backrest Frames (16) to the Frame (1) with the Bolt, two M10 Washers (55), and an M10 Locknut (42). Set the end of the Backrest Post (15) in one of the slots in the Frame. Do not overtighten the Locknut; the Backrest Frames must pivot easily. 6 42 See step 5. Tighten the M10 Locknut (42) and the four M6 x 40mm Screws (51). Do not overtighten the Locknut; the Backrest Post (15) must pivot easily. 55 15 16 Slot 7.
. Attach the Bumper (39) to the Curl Bar (17) with an M4 x 19mm Screw (54). 9 Attach the Curl Bar (17) to the Leg Lever (5) with the Pin/Tether (35). Then, attach the Tether to the Leg Lever with an M4 x 19mm Screw (54). 17 39 54 5 35 10. Attach the Curl Pad (20) to the Curl Post (6) with two M6 x 20mm Screws (53). 54 10 20 6 53 11. Identify the Left Upright (11) which is marked with an “L” sticker. Orient one of the Bases (9) as shown.
12. Attach a Connector (28) to the Left Upright (11) with two M5 x 19mm Screws (52), two M10 x 90mm Bolts (45), and two M10 Washers (55). Do not tighten the Screws yet. 12 10 Attach the other Connector (28) to the Right Upright (10) in the same way. 28 28 52 11 55 45 13. Note: If you have Olympic weights, use the longer Olympic Extension (8) for this step; if you have standard weights, use the shorter Standard Extension (7).
ADJUSTMENT This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 13 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 several exercises. Make sure all parts are properly tightened each time you use the weight bench. 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.
USING THE CURL BAR When performing exercises that do not require the Curl Bar (17), pull the Pin (35) out of the Leg Lever (5) and remove the Curl Bar. 5 17 To attach the Curl Bar (17), insert the Pin (35) completely through the Leg Lever (5) and the Curl Bar. 35 ADJUSTING THE WEIGHT RESTS AND THE SAFETY SPOTTERS To adjust the height of the Weight Rests (12), raise the Weight Rests to the desired height and tighten an Adjustment Knob (37) into each Upright (10, 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 resistance used • by changing the number of repetitions or sets performed.
COOLING DOWN The repetitions in each set should be performed smoothly and without pausing. The exertion stroke of each repetition should last about half as long as the return stroke. Proper breathing is important. Exhale during the exertion stroke of each repetition and inhale during the return stroke. Never hold your breath. 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.
EXERCISE LOG Make copies of this page, and use the copies to schedule and record your strength and aerobic workouts. Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life. Strength Date: Exercise 1. Lbs. Sets Reps 2. 8. 4. Strength Date: 9. 5. 10. Exercise Exercise 1. Time Lbs. Sets Reps 2. Strength Date: Exercise 1. 6. 9. 5. Exercise Lbs. Sets Reps Exercise 8. 4. Aerobic Date: Distance Speed 7. 3. 10. Time Lbs.
EXERCISE LOG Make copies of this page, and use the copies to schedule and record your strength and aerobic workouts. Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life. Strength Date: Exercise 1. Lbs. Sets Reps 2. 8. 4. Strength Date: 9. 5. 10. Exercise Exercise 1. Time Lbs. Sets Reps 2. Strength Date: Exercise 1. 6. 9. 5. Exercise Lbs. Sets Reps Exercise 8. 4. Aerobic Date: Distance Speed 7. 3. 10. Time Lbs.
PART LIST—Model No. WEEVBE2078.0 Key No. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 Qty.
EXPLODED DRAWING—Model No. WEEVBE2078.
EXPLODED DRAWING—Model No. WEEVBE2078.
ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information when contacting us: • the model number and serial number of the product (see the front cover of this manual) • the name of the product (see the front cover of this manual) • the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING near the end of this manual) Part No.