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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 pro-
gressively increase the intensity of your exercise. You
can adjust the intensity level of an individual exercise
in two ways: 
• by changing the amount of weight used
• by changing the number of repetitions or sets per-

formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.) 

The proper amount of weight for each exercise
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 repeti-
tions without difficulty, increase the amount of weight.  

Toning
You can tone your muscles by pushing them to a
moderate percentage of their capacity. Select a mod-
erate 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.  

Weight Loss
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. 

Cross Training
Cross training is an efficient way to get a complete
and well-balanced fitness program. An 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 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 exer-
cise will reshape and strengthen your body, plus
develop your heart and lungs. 

PERSONALIZING YOUR EXERCISE PROGRAM

Determining the exact length of time for each workout,
as well as the number of repetitions or sets complet-
ed, is an individual matter. It is important to avoid
overdoing it during the first few months of your exer-
cise program. You should progress at your own pace
and be sensitive to your body’s signals. If you experi-
ence pain or dizziness at any time while exercising,
stop immediately and begin cooling down. Find out
what is wrong before continuing. Remember that ade-
quate rest and a proper diet are important factors in
any exercise program.

WARMING UP

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 deliver-
ing more oxygen to your muscles.

WORKING OUT

Each workout should include 6 to 10 different exercis-
es. Select exercises for every major muscle group,
emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary the
exercises from session to session. 

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.  

EXERCISE FORM

Maintaining proper form is an essential part of an
effective exercise program. 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 guide accompany-
ing this manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles affected. Refer to the muscle chart on page
11 to find the names of the muscles. 

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

EXERCISE GUIDELINES

Summary of Contents for WEBE11921

Page 1: ...he trained technicians on our customer hot line 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 Model No WEBE11921 Serial No Write the serial number in the space above for reference CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference USER S MANUAL Visit our w...

Page 2: ...TIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly TABLE OF CONTENTS WARNING DECAL PLACEMENT WEIDER is a registered trademark of ICON Health Fitness Inc The decal shown at the right has been placed on the weight bench in the indicated location If the decal is missing or illegible please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6...

Page 3: ...ly 8 Always wear athletic shoes for foot protec tion while exercising 9 The weight bench is designed to support a maximum user weight of 300 pounds Do not use more than 300 pounds of weight includ ing a barbell and weights with the weight bench Do not place more than 150 pounds on the leg lever Note The weight bench does not include weights 10 If you feel pain or dizziness at any time while exerci...

Page 4: ...nch If you have additional ques tions 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 help us assist you please note the product model number and serial number before calling The model number is WEBE11921 The serial number can be found on a decal attached to the weight bench see the front cover of t...

Page 5: ...ncluded are required for assembly Two adjustable wrenches One rubber mallet One standard screwdriver One Phillips screwdriver Lubricant such as grease or petroleum jelly and soapy water Assembly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches Make Things Easier for Yourself This manual is designed to ensure that the weight benc...

Page 6: ...Inner Caps 27 into the ends of the Backrest Frames 33 Attach the Backrest Bracket 5 to the Backrest Frames 33 with four M10 x 45mm Bolts 40 four M10 Washers 6 and four M10 Nylon Locknuts 11 Do not tighten the Nylon Locknuts yet 3 1 3 11 12 12 21 31 6 Lubricate 8 11 31 3 27 27 33 11 11 40 40 40 5 6 6 6 6 26 26 26 25 41 41 9 72 38 39 34 4 23 4 Press three 45mm Square Inner Caps 26 into the Leg Lever...

Page 7: ... Locknut 11 Do not overtighten the Nylon Locknut the Backrest must be able to pivot freely Pull the Bench Knob 21 out as far as it will go Slide the Backrest Bracket 5 into the indicated slot on the Bench Frame 1 Engage the Bench Knob into an adjustment hole in the Backrest Bracket Tighten the M10 Nylon Locknuts 11 and the M6 x 36mm Screws 37 used in steps 6 and 7 9 Attach the Seat 20 to the Bench...

Page 8: ...cise Make sure all parts are properly tightened each time the weight bench is used Replace any worn parts immediate ly The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ADJUSTMENTS REMOVING THE FOAM PADS For some exercises the indicated Foam Pads 19 and Pad Tube 17 should be removed from the Front Leg 3 To do this slide one of the Foam Pads off...

Page 9: ...url Post Knob 14 28 10 29 3 WARNING When the Curl Pad 29 is not in use store it away from the bench so it will not interfere with other exercises ADJUSTING THE BACKREST The Backrest 7 can be adjusted to five positions To adjust the Backrest pull the Bench Knob 21 out as far as it will go and move the Backrest up or down Reinsert the Knob through a hole in the Backrest Bracket 5 7 5 21 WARNING Make...

Page 10: ...evelop your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets complet ed is an individual matter It is important to avoid overdoing it during the first few months of your exer cise program You should progress at your own pace and be sensitive to your body s signals If you experi ence pain or dizzin...

Page 11: ... a record of each workout List the date the exercises performed the weight used and the numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life MUSCLE CHART A Sternomastoid neck B Pectoralis Major chest C Biceps front of ...

Page 12: ... to a product caused by or attributable to freight damage abuse mis use 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 consequentia...

Page 13: ...81 REMOVE THIS PART IDENTIFICATION CHART PART LIST EXPLODED DRAWING SAVE THIS PART IDENTIFICATION CHART PART LIST EXPLODED DRAWING FOR FUTURE REFERENCE ...

Page 14: ...6mm Screw 30 M6 x 36mm Screw 37 Refer to 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 in the center of this manual 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 pre attached PART IDENTIFICATION CHART ...

Page 15: ...g Plate 14 1 Curl Post Knob 15 1 Weight Adapter 16 2 Weight Adapter Bushing 17 3 Pad Tube 18 6 19mm Round Inner Cap 19 6 Foam Pad 20 1 Seat 21 1 Bench Knob 22 2 50mm x 70mm Inner Cap 23 1 25mm Round Inner Cap 24 1 Weight Adapter Pin 25 1 Angled Outer Cap 26 3 45mm Square Inner Cap 27 4 25mm Square Inner Cap 28 1 Curl Post 29 1 Curl Pad 30 6 M6 x 16mm Screw 31 9 M10 x 70mm Bolt 32 2 M10 x 60mm Carr...

Page 16: ...7 7 11 40 6 6 6 6 40 33 15 16 16 19 18 17 18 26 8 26 34 41 9 23 24 17 39 38 19 25 26 18 19 18 41 19 20 21 6 35 14 19 18 17 18 11 11 31 10 10 31 30 6 22 11 2 32 19 1 11 3 31 11 22 12 12 13 13 4 10 EXPLODED DRAWING Model No WEBE11921 R1102A ...

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