Weider 133 English Manual
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- Weider 133 | English Manual - Page 1
will provide Immediate assistance, free of charge to you. CUSTOMER HOT LINE: • 1-800-999-3756 Mon.-Fri., 6 a.m.-6 p.m. MST tipe tit> ih Omaa, nna... Se: USER'S MANUAL - Weider 133 | English Manual - Page 2
DRAWING and PART IDENTIFICATION CHART are attached to the center of this manual. Remove the PART LIST/EXPLODED DRAWING and the PART IDENTIFICATION CHART before be free from defects in workmanship and material, under normal use and service conditions, for a period of ninety (90) days from the date - Weider 133 | English Manual - Page 3
instructions in this manual before using these products. 2. Use these products only as described in this manual moving parts. 10. The weight bench is designed to support a maximum of 300 pounds, including the user, a with pre-existing health problems. Read all instructions before using. ICON assumes - Weider 133 | English Manual - Page 4
, please read this manual carefully before using the WEIDER• 133. If you have questions after reading the manual, call our Customer Service Department toll-free at Weight Rests Backrest Seat Leg Lever (0 O 0 \/ WEIGHT BENCH Support Rod 0 0 "H"-Frame Weight Tube Weight Stop Barbell 0 ABDOMINAL - Weider 133 | English Manual - Page 5
assembly, use the PART IDENTIFICATION CHART attached at the center of this manual. Note: Some small parts may have been preattached for shipping purposes has been preattached. • Tighten all parts as you assemble them, unless instructed to do otherwise. • As you assemble this product, make sure that - Weider 133 | English Manual - Page 6
3. Be sure that the "H"-Frame (1) is oriented as shown. Attach the Bench Frame (2) to the "H"Frame (1) with two 5/16" x 2 1/4" Bolts (16) and two 5/16" Nylon Locknuts (19). 3 19 . , -:' 2 . . 1 . 16 4. Tap a 1 1/2" Square Inner Cap (22) into the indicated end of the Leg Lever (4). Attach - Weider 133 | English Manual - Page 7
the Bench Frame (2) with the 5/16" x 3" Bolt (17), the two 1/2" x 3/8" Metal Spacers (25), and a 5/16" Nylon Locknut (19). Rest the Backrest (6) on the Support Rod (7). 9. Attach the Seat (11) to the bracket on the Bench Frame (2) with two ii4" x 34' Screws (13). 8 6 5 19; • 2 25 . "----17 11 13 - Weider 133 | English Manual - Page 8
all parts have been properly tightened. The use of the remaining parts will be explained in ADJUSTING THE WEIGHT BENCH, beginning on page 9 of this manual. 44 0 41 42 40 8 - Weider 133 | English Manual - Page 9
be used in either a decline posi- tion, a level position, or three inclined positions. To use the Backrest in the decline position, remove the Support Rod (7) and lay the Backrest on the Bench Frame (2). 6 0 To use the Backrest (6) in the levehposition, first lift the Backrest (6). Insert the - Weider 133 | English Manual - Page 10
ATTACHING WEIGHTS TO THE BARBELL AND DUMBBELLS Slide the same number of 2.5 Kg., 5 Kg., or 6.5 Kg. Weights (30, 31, 32) onto each end of the Barbell (33). Slide a Collar (36) onto each end of the Barbell. Slide the Collars and the Weights against the Nylon Sleeve (34). Tighten the Barbell Locking - Weider 133 | English Manual - Page 11
(not included) while using the abdominal trainer. The exercises in this manual are divided into four groups: Beginning, Intermediate, Advanced, and Expert. . r insult your physic, a is lail important of health problems ICON assume na..responsibil ty for personal injury sustained ay or - Weider 133 | English Manual - Page 12
Intermediate Exercises As your abdominal muscles become stronger, and you can comfortably perform several repetitions of the beginning exercises, it is time to move on to the intermediate exercises. Remember to stretch for a few minutes before you begin. 4. Raised-knee Crunch with Knees Held to - Weider 133 | English Manual - Page 13
Advanced Exercises-Cont. 8. Advanced Raised-knee Crunch This exer- cise focuses on the lower abdominals. Straighten your legs and hold them just off the floor as shown in photograph 8a. Curl up to about a 45° angle, bringing your knees toward your chest as shown in . • a - Weider 133 | English Manual - Page 14
Expert Exercises-Cont. 12. Reverse Trunk This exercise focuses 1 on the oblique abdominals. Straighten your legs and raise them as shown in photograph 12a. Curl up to about a 45° angle. .44 This is the starting posi- tion. Lower your legs to the side as shown in photograph 12b - Weider 133 | English Manual - Page 15
SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch-never bounce. 1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your - Weider 133 | English Manual - Page 16
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 each exercise. A description of each exercise is also provided, along with a list of - Weider 133 | English Manual - Page 17
the proper form for each exercise. COOLING DOWN STAYING MOTIVATED For motivation, keep a record of each workout. The chart on page 19 of this manual can be photocopied and used to schedule and record your workouts. List the date, exercises performed, amount of weight, and numbers of sets and - Weider 133 | English Manual - Page 18
MUSCLE CHART p .„, ' R II S L J A. Stemomastoid (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 ( - Weider 133 | English Manual - Page 19
MONDAY Date: / / EXERCISE WEIGHT SETS REPS TUESDAY Date: / / AEROBIC EXERCISE WEDNESDAY Date: / / EXERCISE WEIGHT SETS REPS THURSDAY Date: / / AEROBIC EXERCISE FRIDAY Date: / / EXERCISE WEIGHT SETS REPS Make photocopies of this page for scheduling and recording your workouts. - Weider 133 | English Manual - Page 20
REPLACEMENT PARTS To order replacement parts, simply call our Customer Service Department toll-free at 1-800-999-3756, Monday through Friday 3. The SERIAL NUMBER of the product (see the front cover of this manual). 4. The KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST/EXPLODED DRAWING attached - Weider 133 | English Manual - Page 21
REMOVE THIS PART LIST/EXPLODED DRAWING AND PART IDENTIFICATION CHART FROM THE MANUAL The PART IDENTIFICATION CHART is provided to help you identify the small parts used in assembly. The number in parenthesis below each part refers to - Weider 133 | English Manual - Page 22
2 46 1 # 1 Description "Fr-Frame Bench Frame Stabilizer Leg Lever Backrest Bracket Backrest Support Rod 13 3/4" Weight Tube 3/4" Round Inner Cap Pad Tube Seat "L"-Bracket 1/4" x 314 Screw Handle Foam Cover Locking Screw Wrench User's Manual "tr Indicates a non-illustrated part. Specifications - Weider 133 | English Manual - Page 23
PART IDENTIFICATION CHART O 1/2" x 3/8" Metal Spacer (25)-2 5/16" Ny on Jam Nut (29)-4 (0) 5/16" Nylon Locknut (19)-6 0 3/8" Nylon Jam Nut (18)-1 5/16" x 2 1/4" Bolt (16)-6 \\\\\\\\\\\ 5/16" x 3' Bolt (17)-1 5/16" x 2" Bolt (15)-1 #10 x 1/2" Self-tapping Screw (44)-4 \\\\\\\\ 3/8" x 2 1/4"
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WEIDER®
Model
No.
WEBE10560
Serial
No.
Write
the
serial
number
in
the
space
above
for
future
reference.
TRAINING
SYSTEM
O
Serial
Number
Decal
(Behind
Crossbar)
QUESTIONS?
As
a
manufacturer,
we
are
com-
mitted
to
providing
complete
customer
satisfaction.
If
you
have
questions,
or
find
that
there
are
missing
or
damaged
parts,
we
will
guarantee
you
complete
sat-
isfaction
through
direct
assis-
tance
from
our
factory.
TO
AVOID
UNNECESSARY
DELAYS,
PLEASE
CALL
DIRECT
TO
OUR
TOLL
-FREE
CUSTOMER
HOT
LINE.
The
trained
techni-
cians
on
our
customer
hot
line
will
provide
Immediate
assis-
tance,
free
of
charge
to
you.
CUSTOMER
HOT
LINE:
1-800-999-3756
Mon.
-Fri.,
6
a.m.-6
p.m.
MST
tipe
Oa,
...
tit>
ih
manna
•
USER'S
MANUAL
Se: