Model No. WEBE0377.0 Serial No. Write the serial number in the space above for future reference. USER’S MANUAL Visit our website at www.proform.com Serial Number Decal (Under Seat) new products, prizes, fitness tips, and much more! QUESTIONS? As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or if a part is damaged or missing, PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY. CALL TOLL-FREE: Visit our website at www.healthrider.
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 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. 1. Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. 6.
BEFORE YOU BEGIN Thank you for selecting the new WEIDER® 130 weight bench. The weight bench is designed to be used with your own weights to develop the major muscles of your upper body. 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. For your benefit, read this manual carefully before using the weight bench.
PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly. The number in parentheses below each drawing is the key number of the part, from the PART LIST on page 14. Note: Some small parts may have been pre-attached. If a part is not in the parts bag, 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.
2. Attach the Front Leg (2) to the Frame (1) with two M10 x 65mm Bolts (17), two M10 Large Washers (20), and two M10 Nylon Locknuts (19). Do not tighten the Nylon Locknuts yet. 2 19 20 17 1 19 20 2 3. Press two 50mm Round Outer Caps (12) onto the other Stabilizer (4). 3 Orient the Stabilizer (4) so that the indents and the decals are in the positions shown, and attach the Stabilizer to the Rear Leg (3) with two M10 x 63mm Carriage Bolts (18) and two M10 Nylon Locknuts (19).
5. Insert the Pivot Bracket (6) into the slot in the Frame (1). 5 Apply some of the included grease to the M10 x 85mm Bolt (23). Attach the Backrest Frame (5) to the Frame (1) with the Bolt and an M10 Nylon Locknut (19). Do not overtighten the Nylon Locknut; the Backrest Frame must pivot easily. 19 Insert the Locking Pin (21) into the Frame (1) and through an adjustment hole in the Pivot Bracket (6). 5 1 6 21 Slot 23 Adjustment Lubricate Holes 6.
7. Attach an M8 x 15mmBolt (29) and an M8 Nylon Locknut (27) to the last hole in the Pivot Bracket (6). 7 Insert the two Pad Tubes (10) into the Front Leg (2). Slide the four Foam Pads (9) onto the Pad Tubes. 9 6 27 29 9 2 10 8. Make sure that all parts are properly tightened before you use the weight bench.
ADJUSTMENT This section explains how to adjust the weight bench. See EXERCISE GUIDELINES on page 11 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.
EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM 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.
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. Rest for a short period of time after each set. The ideal resting periods follow: • 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.
EXERCISE MONDAY WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / WEDNESDAY EXERCISE Date: / / THURSDAY AEROBIC EXERCISE Date: / / EXERCISE FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts.
PART LIST—Model No. WEBE0377.0 Key No. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 Qty. 1 1 1 2 1 1 1 1 4 2 4 4 4 1 1 4 Description Key No. Frame Front Leg Rear Leg Stabilizer Backrest Frame Pivot Bracket Backrest Seat Foam Pad Pad Tube 19mm Round Inner Cap 50mm Round Outer Cap 32mm Square Inner Cap 45mm Square Inner Cap 25mm x 50mm Inner Cap M6 x 45mm Bolt 17 18 19 20 21 22 23 24 25 26 27 28 29 * * * Qty.
EXPLODED DRAWING—Model No. WEBE0377.
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 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) LIMITED WARRANTY ICON Health & Fitness, Inc.
