Model No. WEBE03490 Serial No. Write the serial number in the space above for reference. USERÕS MANUAL Serial Number Decal QUESTIONS? As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or find that there are missing or damaged parts, we will guarantee you complete satisfaction through direct assistance from our factory. TO AVOID UNNECESSARY DELAYS, PLEASE CALL DIRECT TO OUR TOLL-FREE CUSTOMER HOT LINE. The trained technicians on our customer hot line will provide immediate assistance, free of charge to you. CUSTOMER HOT LINE: 1-800-999-3756 Mon.ÐFri., 6 a.m.Ð6 p.m. MST Visit our website at CAUTION www.weiderfitness.com Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference. new products, prizes, fitness tips, and much more! PATENT PENDING Table of Contents Warning Decal Placement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Important Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Before You Begin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Assembly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Adjusting the Weight Bench . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Exercise Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Ordering Replacement Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover Limited Warranty . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover Note: A Part List, Exploded Drawing and Part Identification Chart is attached to the center of this manual. Remove these four pages before beginning assembly. Warning Decal Placement The decals shown below have been placed on the weight bench. If a decal is missing, or if it is not legible, please call our Customer Service Department toll-free at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays), to order a replacement decal. Apply the replacement decal to the location shown. 2 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. 12. Always make sure the locking pins are fully inserted and in the proper position for the exercise you are performing. 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. 13. 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. 4. Use the weight bench only on a level surface. Cover the floor beneath the weight bench for protection. 14. When the seat is in the lower position, insert the locking pin into the welded tube to prevent the seat from pivoting during exercises. 5. Inspect and tighten all parts each time you use the weight bench. Replace any worn parts immediately. Seat Frame 6. Keep children under the age of 12 and pets away from the weight bench at all times. Welded Tube 7. Always wear athletic shoes for foot protection while exercising. Locking Pin 8. Keep hands and feet away from moving parts. 9. The weight bench is designed to support a maximum of 360 pounds, including the user and dumbells. 10. If you feel pain or dizziness at any time while exercising, stop immediately and begin cooling down. 11. The weight bench is intended for home use only. Do not use the weight bench in any commercial, rental or institutional setting. 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 WEIDER¨ PRO 132 Weight Bench. The WEIDER¨ PRO 132 is designed to help you 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 PRO 132 Weight Bench will help you achieve the specific results you want. Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please note the product model number and serial number before calling. The model number is WEBE03490. The serial number can be found on a decal attached to the WEIDER¨ PRO 132 Weight Bench (see the front cover of this manual). For your benefit, read this manual carefully before using the WEIDER¨ PRO 132 Weight Bench. If you have additional questions, please call our Customer Service Department toll-free at 1-800-999-3756, Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled. Backrest Right Side Foam Pad Seat Adjustment Bracket Seat Backrest Adjustment Bracket Foam Pads Leg Main Frame Adjustment Knob Adjustment Leg Footrest Left Side Stabilizer Note: The terms Òright sideÓ and Òleft sideÓ are determined relative to a person sitting on the bench, and they do not correspond to what is right and left on the drawings in the manual. 4 Assembly Before beginning assembly, carefully read the following information and instructions: ¥ For help identifying the small parts, use the PART IDENTIFICATION CHART in the center of the manual. Make Things Easier for Yourself! Everything in this manual is designed to ensure that the assembly of our products can be completed successfully by anyone. However, it is important to recognize that your new equipment is a sophisticated product with many small parts and consequently, the assembly process will take time. Most people find that by setting aside plenty of time, and by deciding to make the task enjoyable, assembly will go smoothly. ¥ 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 (2) adjustable wrenches ¥ One (1) rubber mallet ¥ One (1) standard screwdriver ¥ Assembly requires two people. ¥ One (1) phillips screwdriver ¥ Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. ¥ Lubricant, such as grease or petroleum jelly plus soapy water. Assembly will be more convenient if you have the following tools: A socket set, a set of open-end or closed-end wrenches or a set of ratchet wrenches. ¥ Tighten all parts as you assemble them, unless instructed to do otherwise. 1. Before assembling this product, make sure you understand the information in the box above. 1 Position the Rear Stabilizer (2) with the warning decal facing up as shown. Note that on one side of the Rear Stabilizer there is an indentation around each of the two holes. Push two M10 x 90mm Carriage Bolts (21) through the holes in the Stabilizer so the bolt heads fit into the indentations. Slide the bracket on the Main Frame (1) onto the two M10 x 90mm Carriage Bolts (21) in the Rear Stabilizer (2) and secure it with two M10 Nylon Locknuts (18). Press a 76mm Round Endcap (10) onto each end of the Rear Stabilizer (2). 1 18 10 18 2 Decal 10 21 18 10 18 2 21 5 10 2. Push 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). 2 19 27 Slide the bracket on the Leg (6) onto the two M10 x 70mm Bolts (19) and secure it with two M10 Nylon Locknuts (18). 24 18 Press a Square Bushing (22) onto the lower end of the Leg (6). 1 Press a 25mm Square Inner Cap (24) into the end of the sidearm on the Leg (6). 18 6 22 3. Locate the Front Stabilizer (3) and note the indentations around the holes. Push two M10 x 90mm Carriage Bolts (21) through the holes in the Stabilizer so the bolt heads fit into the indentations. Slide the bracket on the Adjustment Leg (7) onto the two M10 x 90mm Carriage Bolts (21) in the Stabilizer (3) and secure it with two M10 Nylon Locknuts (18). 3 7 18 18 10 Press a 76mm Round Endcap (10) onto each end of the Front Stabilizer (3). 3 10 21 4. Slide the Adjustment Leg (7) up into the Leg (6) and line up one of the adjustment holes in the Adjustment Leg with the indicated hole in the Leg. 4 6 Insert the Adjustment Knob (23) through the holes in both the Leg (6) and the Adjustment Leg (7). Tighten the Adjustment Knob fully into the welded nut. Welded Nut 1 Hole 23 6 7 5. Attach a 30mm x 25mm Bumper (26) to the indicated hole in the Main Frame (1) with a Bumper Screw (25). 5 17 Bracket Press a 25mm x 50mm Inner Cap (14) into the end of the Backrest Frame (4). Place the Backrest Frame (4) onto the Main Frame (1) and line up the welded tube on the Backrest Frame with the bracket on the Main Frame. Secure the Backrest Frame with an M10 x 80mm Bolt (17) and an M10 Nylon Locknut (18). Do not overtighten the Nylon Locknut; it must be easy to pivot the Backrest Frame. 4 14 18 25 Welded Tube 26 1 6. Note that the bracket on the Backrest Frame (4) has four sets of oval adjustment holes and one set of round holes. Position the 15mm x 10.5mm x 67mm Spacer (28) between the two sides of the bracket and line it up with the round holes. Insert an M10 x 85mm Bolt (29) through the round holes in the bracket and through the Spacer. Secure the Bolt with an M10 Nylon Locknut (18). Note: The Spacer must be positioned under the Main Frame (1). 6 29 4 16 Round Hole Insert the Locking Pin (16) through one set of adjustment holes in the bracket on the Backrest Frame (4) and through the welded tube on the Main Frame (1). Note: The welded tube is not visible in this drawing, but it is marked in drawing 5. 18 Adjustment Holes 28 1 7. Attach the Backrest (8) to the brackets on the Backrest Frame (4) with four M6 x 16mm Screws (15). 7 8 4 15 7 15 8. Attach a 30mm x 25mm Bumper (26) to the indicated hole in the Main Frame (1) with a Bumper Screw (25). 8 Welded Tube (A) 14 20 Press a 25mm x 50mm Inner Cap (14) into each end of the Seat Frame (5). Important: The Seat Frame (5) has two welded tubes. ÒTube AÓ goes through the Seat Frame itself, and ÒTube BÓ is welded underneath the Seat Frame. Do not confuse these two tubes in the following step. 30 Line up Tube A in the Seat Frame with the upper hole in the bracket on the Main Frame (1). Insert the M10 x 95mm Bolt (20) through the bracket and the welded tube in the Seat Frame. Secure the Bolt with an M10 Nylon Locknut (18). 14 Welded Tube (B) 18 5 Note: The Locking Pin w/Ring can be inserted through Tube B to prevent the Seat Frame (5) from pivoting. Bracket 26 25 1 9 9 9. Attach the Seat (9) to the brackets on the Seat Frame (5) with four M6 x 16mm Screws (15). 5 15 15 15 15 10. Press a 19mm Round Inner Cap (13) into each end of the Short Pad Tube (31) and the Long Pad Tube (12). 10 11 Mount the Long Pad Tube (12) in the hole in the Seat Frame (5) in the following manner: Slide a Plastic Spacer (32) and a Foam Pad (11) onto one end of the Pad Tube. Slide the Pad Tube through the hole in the Seat Frame. Slide a Plastic Spacer (32) and a Foam Pad (11) onto the other end of the Pad Tube. 32 12 13 13 5 32 32 31 Mount the Short Pad Tube (31) in the hole in the sidearm on the Leg (6) by following the instructions given above. 11 32 6 8 Adjusting the Weight Bench 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. Also, refer to the accompanying exercise poster to see the correct form for each exercise. Inspect and tighten all parts 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. 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, insert the Locking Pin (16) through one of the adjustment holes in the backrest 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) and lower the Backrest until it rests directly on the Main Frame (1). Re-insert the Locking Pin. 8 Adjustment Bracket 1 16 Welded Tube ADJUSTING THE HEIGHT OF THE WEIGHT BENCH To adjust the height of the weight bench, unscrew the Adjustment Knob (23) and raise or lower the Main Frame (1) to the desired position. Line up the hole in the Leg (6) with one of the adjustment holes in the Adjustment Leg (7). Re-insert the Adjustment Knob and tighten it fully into the welded nut. 1 6 23 Welded Nut 7 SETTING UP THE WEIGHT BENCH FOR ROMAN CHAIR EXERCISES Seat Frame (5) To set up the bench for roman chair exercises, turn 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. Now adjust the height of the weight bench as described above, so the Seat (9) is in a comfortable position. 9 Welded Tube Locking Pin (30) 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 exercises. WARNING: When the seat is tilted to the upright position, always insert the locking pin into the hole in the seat frame as shown. Do not insert the locking pin into the welded tube. 9 Adjustment Bracket Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Muscle Building Specifying the exact length of time for each workout, as well as the number of repetitions or sets for each exercise, is a highly individual matter. It is very 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 bodyÕs 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. The only way to increase the size and strength of your muscles is to push them close to their maximum capacity. When you progressively increase the intensity of your exercise, your muscles will continually adapt and grow. You can tailor the individual exercise to the proper intensity level in two ways: ¥ by changing the amount of weight used ¥ by changing the number of repetitions or sets performed (A ÒrepetitionÓ is one complete cycle of an exercise, such as one sit-up. A ÒsetÓ is a series of repetitions). WARMING UP The proper amount of weight for each exercise obviously 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. 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. Toning Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group with emphasis on the areas that you want to develop the most. To give balance and variety to your workouts, vary the exercises from session to session. WORKING OUT 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. 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. Weight Loss EXERCISE FORM 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. You will gain the greatest benefits from exercising by maintaining proper form. 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 poster accompanying this manual, you will find photographs showing the correct form for several exercises. A description of each exercise is also provided, along with a list of the muscles affected. Refer to the muscle chart below to find the locations of the muscles. Cross Training Many people desire a complete and well-balanced fitness program, and cross training is a very efficient way to accomplish this. One 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, running 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. 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! 10 You should rest for a short period of time after each set. The ideal resting periods are: ¥ Rest three minutes after each set for a muscle building workout ¥ Rest one minute after each set for a toning workout ¥ Rest 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. each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is very effective for increasing flexibility. COOLING DOWN Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life. STAYING MOTIVATED For motivation, keep a record of each workout. List the date, the exercises performed, the weight plus the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. 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 Muscle Chart Trapezius Deltoid Pectoralis Major Biceps Rectus Abdominus Brachioradials Obliques Trapezius Deltoid Rhomboideus Triceps Abductor Latissimus Dorsi Hip Flexors Quadriceps Spinae Erectors Gluteus Medius Brachioradials Adductor Gluteus Maximus Soleus Abductors Hamstring Gastrocnemius 11 Part List - Model No. WEBE03490 Key No. Qty. Description 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 1 1 1 1 1 1 1 1 1 4 4 1 4 3 8 1 1 Main Frame Rear Stabilizer Front Stabilizer Backrest Frame Seat Frame Leg Adjustment Leg Backrest Seat 76mm Round Endcap Foam Pad Long Pad Tube 19mm Round Inner Cap 25mm x 50mm Inner Cap M6 x 16mm Screw Locking Pin M10 x 80mm Bolt R1099A Key No. Qty. Description 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 # # 9 2 1 4 1 1 1 2 2 1 1 1 1 1 4 1 1 M10 Nylon Locknut M10 x 70mm Bolt M10 x 95mm Bolt M10 x 90mm Carriage Bolt Square Bushing Adjustment Knob 25mm Square Inner Cap Screw 30mm x 25mm Bumper Support Plate 15mm x 10.5 x 67mm Spacer M10 x 85mm Bolt Locking Pin w/Ring Short Pad Tube Plastic Spacer UserÕs Manual Exercise Poster Note: Ò#Ó indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover of the userÕs manual for information about ordering replacement parts. Part Identification Chart - Model No. WEBE03490 R1099A M10 x 70mm Bolt (19)-2 M10 Nylon Locknut (18)-9 M10 x 90mm Carriage Bolt (21)-4 Bumper Screw (25)-2 M10 x 80mm Bolt (17)-1 M6 x 16mm Screw (15)-8 M10 x 85mm Bolt (29)-1 M10 x 95mm Bolt (20)-1 14 15 8 4 29 10 15 21 28 2 18 25 18 16 18 26 10 1 17 32 11 26 25 13 27 19 18 23 18 10 22 18 18 31 6 3 21 7 13 18 24 9 32 10 11 30 11 14 32 5 20 13 15 12 15 13 18 32 14 11 Exploded Drawing - Model No. WEBE03490 R1099A Ordering Replacement Parts To order replacement parts, simply call our Customer Service Department toll-free at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be prepared to give the following information when calling: 1. The MODEL NUMBER of the product (WEBE03490). 2. The NAME of the product (WEIDER¨ PRO 132 Weight Bench). 3. The SERIAL NUMBER of the product (see the front cover of this manual). 4. The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED DRAWING in the center of this manual). 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 purchase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replacing or repairing, at ICON's option, the product at one of its authorized service centers. All products for which warranty claim is made must be received by ICON at one of its authorized service centers with all freight and other transportation charges prepaid, accompanied by sufficient proof of purchase. All returns must be pre-authorized by ICON. 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 connection 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, installation or other consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental 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 WEIDER is a registered trademark of ICON Health & Fitness, Inc. Part No. 158414 J02149-C R1099A Printed in China © 1999 ICON Health & Fitness, Inc.
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