Model No. WEEVBE1409.0

Serial No.

Write the serial number in the space above for reference.

Serial Number Decal

QUESTIONS?

If you have questions, or if there are missing parts, please contact us:

Call: 08457 089 009

From Ireland: 00 (44) 53 9236102

Website: www.iconsupport.eu

E-mail: csuk@iconeurope.com Write:

ICON Health & Fitness, Ltd. c/o HI Group PLC

Express Way

Whitwood, West Yorkshire

WF10 5QJ

UK

CAUTION

Read all precautions and instruc- tions in this manual before using this equipment. Keep this manual for future reference.

USER??S MANUAL

www.iconeurope.com

1.Before beginning any exercise program, consult your physician. This is especially important for persons over age 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 a com- mercial, 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 protect the floor or carpet. Make sure that there is enough clearance around the weight bench to mount, dismount, and use it.

6.Inspect and properly tighten all parts regu- larly. Replace any worn parts immediately.

7.Keep children under age 12 and pets away from the weight bench at all times.

8.Keep hands and feet away from moving parts.

9.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 460 lbs. (209 kg). Do not place more than 210 lbs. (95 kg), including a barbell and weights, on the weight rests. Do not place more than 70 lbs. (32 kg) on the leg lever. Do not place more than 50 lbs. (23 kg) on each fly arm. Do not place more than 130 lbs. (59 kg) on the weight carriage. Note: The weight bench does not include a barbell or weights.

11.Always place equal amounts of weight on both ends of your barbell when using it.

12.Do not use a barbell that is longer than 5 ft. (1.5 m) with the weight bench.

13.When adding or removing weights, always keep some weight on both ends of the bar- bell and secure the barbell with the barbell hooks to reduce the chances that the barbell will tip.

14.When using the leg lever, place a barbell with the same amount of weight on the weight rests to balance the bench.

15.When using the backrest in an inclined posi- tion or a level position, make sure that the backrest support is inserted completely into one of the sets of brackets on the uprights.

16.If you feel pain or dizziness while exercising, stop immediately and cool down.

BEFORE YOU BEGIN

Thank you for selecting the new WEIDER?? 240 TC weight bench. The weight bench offers a selection of exercises designed to develop the major muscle groups of the upper 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.

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.

Before reading further, please look at the drawing below and familiarize yourself with the parts that are labeled.

To make assembly easier, carefully read the following information and instructions:

???Assembly requires two persons.

???Because of its weight and size, the weight bench should be assembled in the location where it will be used. Make sure that there is enough clear- ance 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.

???The following tools (not included) may be required for assembly:

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.

2.Attach the Crossbar (12) to the Left Upright (6) with two M10 x 65mm Bolts (55), two M10 Black Washers (64), and two M10 Black Locknuts (66). Do not tighten the Black

Locknuts yet.

Attach the Crossbar (12) to the Right Upright (7) in the same way.

See steps 1???2. Tighten the M10 Black Locknuts (66).

6

6.Orient the Backrest Support (17) so that the pins are facing downward.

Set the Backrest Support (17) in one of the sets of brackets on the Left and Right Uprights (6, 7).

7.Attach a Fly Arm Bumper (30) to the Left Upright (6) with a Bumper Knob (50).

Attach the other Fly Arm Bumper (30) to the Right Upright (7) in the same way.

8.Identify the Left Fly Arm (10), which has a pivot tube on the indicated side.

Apply grease to an M10 x 130mm Bolt (58).

Attach the Left Fly Arm (10) to the Left Upright

(6) with the M10 x 130mm Bolt (58), an M10 Black Washer (64), and an M10 Black Locknut (66).

Repeat this step for the other side of the weight bench.

12.Attach the Weight Tube (24) to the Leg Lever

(8) with an M8 x 58mm Bolt (72), two M8 Washers (73), a 13mm x 11.5mm Spacer (53), and an M8 Locknut (67).

Next, press the Leg Lever Bumper (42) onto the Weight Tube (24).

Apply grease to the barrel of an M10 x 54mm Bolt Set (56).

Attach the Leg Lever (8) to the bracket on the Front Leg (2) with the M10 x 54mm Bolt Set (56). Make sure that the barrel of the Bolt

Set is inserted through both sides of the bracket on the Front Leg.

13.Insert a Long Pad Tube (54) into the indicated hole in the Leg Lever (8).

Slide a Large Foam Pad (25) onto each end of the Long Pad Tube (54). Then, press a Large Pad Cap (46) into each Large Foam Pad.

Repeat this step with the other two Long Pad Tubes (54).

14.Attach the Left Barbell Hook (51) to a Weight Rest (13) as shown with an M10 Silver Washer (70) and an M10 Silver Locknut (34). Do not overtighten the Silver Locknut; the Left Barbell Hook must pivot easily.

Insert the Weight Rest (13) into the Left Upright (6), and tighten an Upright Knob (27) through the Left Upright into one of the adjustment holes in the Weight Rest.

Repeat this step for the other side of the weight bench.

15.Insert a Short Pad Tube (35) into the Left Fly Arm (10). Slide a Small Foam Pad (26) onto the Short Pad Tube.

Repeat this step for the other side of the weight bench.

16.Attach the Curl Pad (20) to the Curl Post (9) with two M6 x 16mm Screws (61).

10 35

26

16 20

9

61

ADJUSTING THE WEIGHT RESTS

To adjust the height of the Weight Rests (13), first remove the Upright Knobs (27). Then, move the Weight Rests to the desired height and tighten the Upright Knobs into the Left and Right Uprights (6, 7) and into adjustment holes in the Weight Rests.

Make sure that the Upright Knobs are in adjust- ment holes in the Weight Rests and that the Weight Rests are at the same height.

USING THE BARBELL HOOKS

To add or remove weights while your barbell (not included) is on the Weight Rests (13), first secure the barbell by rotating the Barbell Hooks (33, 51) over the barbell. This will reduce the chances that the barbell will tip.

USING THE FLY ARMS

To use the Fly Arms (10, 11), slide the desired weights (not included) onto the weight tubes on the Fly Arms. If the weights have large center holes, first slide a Weight Adapter (32) onto each weight tube. Secure the weights with the Weight Clips (69).

Note: Before doing the bench press exercise, remove the Bumper Knobs (50) and the Fly Arm Bumpers (30) from the Uprights (6, 7) to avoid inter- ference with the Fly Arms (10, 11).

WARNING: Do not place more than 50 lbs. (23 kg) on each Fly Arm (10, 11).

USING THE LEG LEVER

To use the Leg Lever (8), slide the desired weights (not included) onto the Weight Tube (24) on the Leg Lever. If the weights have large center holes, first slide a Weight Adapter (32) onto the Weight Tube. Secure the weights with a Weight Clip (69).

WARNING: Do not place more than 70 lbs. (32 kg) on the Leg Lever

(8). When using the Leg Lever, place a bar- bell (not included) with the same amount of weight on the weight rests to balance the weight bench.

USING THE LAT TOWER

To use the Lat Tower (14), first remove the 45mm Square Inner Cap (38) from the Front Leg (2). Next, insert the Lat Tower into the Front Leg, and tighten the Curl Knob (28) into the Front Leg and into the hole in the Lat Tower. Make sure that the Curl

Knob is in the hole in the Lat Tower.

Next, slide the desired weights (not included) onto the weight tubes on the Weight Carriage (15). If the weights have large center holes, first slide a Weight Adapter (32) onto each weight tube. Secure the weights with the Weight Clips (69).

Note: When you are not using the Lat Tower (14), remove it and insert the 45mm Square Inner Cap (38) into the Front Leg (2).

Attach the Lat Bar (23) to the Cable (21) with the Cable Clip (48).

WARNING: Do not place more than 130 lbs. (59 kg) on the Weight Carriage (15).

USING THE CURL PAD

To use the Curl Pad (20), first remove the 45mm Square Inner Cap (38) from the Front Leg (2). Next, insert the Curl Post (9) into the Front Leg, and tight- en the Curl Knob (28) into the Front Leg and into one of the adjustment holes in the Curl Post. Make sure that the Curl Knob is in one of the holes in the Curl Post.

Note: When you are not using the Curl Pad (20), remove the Curl Post (9) and insert the 45mm Square Inner Cap (38) into the Front Leg (2).

STORING THE WEIGHT BENCH

You can store either the Curl Post (9) or the Lat Tower (14) on the storage tube on the right base when you are not using them.

Before storing the weight bench, remove any weights, slide the Lat Tower (14) onto the stor- age tube, and adjust the Backrest (18) to the highest inclined position. Note: For clarity, the left fly arm is not shown.

To store the weight bench, first remove the Frame Knob (37) and the Crossbar Pin (29) from the indi- cated bracket.

Next, raise the Front Leg (2) as far as it will go. Insert the Frame Knob (37) and the Crossbar Pin (29) into the bracket. The Crossbar Pin will prevent the weight bench from unfolding.

EXERCISE GUIDELINES

FOUR TYPES OF STRENGTH WORKOUTS

Note: A ???repetition??? is one complete cycle of an exer- cise, such as one sit-up. A ???set??? is a series of repeti- tions.

Muscle Building???Work your muscles near their max- imum capacity and progressively increase the intensity of your exercise. Adjust the intensity level of an individ- ual exercise as follows:

??? Change the amount of resistance used.

??? Change the number of repetitions or sets performed.

Use your own judgment to determine 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???Tone your muscles by working them to a moderate percentage of their capacity. Select a mod- erate amount of resistance 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 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???Combine strength training and aero- bic exercise by following this type of program:

??? Strength training workouts on Monday, Wednesday, and Friday.

??? 20 to 30 minutes of aerobic exercise on Tuesday and Thursday.

??? One full day of rest each week to give your body time to regenerate.

WORKOUT GUIDELINES

Familiarize yourself with the equipment and learn the proper form for each exercise. Use your own judgment to determine the appropriate length of time for each

workout, and the numbers of repetitions and sets to complete. Progress at your own pace and be sensitive to your body??s signals. Follow each workout with at least one day of rest.

Warming Up???Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Working Out???Include 6 to 10 different exercises in each workout. Select exercises for every major muscle group, emphasizing areas that you want to develop. To give balance and variety to your workouts, vary the exercises from workout to workout.

Cooling Down???Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems.

EXERCISE FORM

Move through the full range of motion for each exer- cise and move only the appropriate parts of the body. 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. Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath.

Rest for a short period of time after each set:

??? Muscle Building???Rest for three minutes after each set.

??? Toning???Rest for one minute after each set.

??? Weight Loss???Rest for 30 seconds after each set.

STAYING MOTIVATED

For motivation, keep a record of each workout. Write the date, the exercises performed, the resistance used, and the numbers of sets and repetitions com- pleted. Record your weight and key body measure- ments once a month. To achieve good results, make exercise a regular and enjoyable part of your life.