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6

11

3.

Press a 1 1/2” Square Inner Cap (4) into each end of
the stabilizer on the Front Leg (37). 

Attach the Bench Frame (8) to the bracket (A) on the
Front Leg (37) by inserting a 5/16” x 2 1/4” Bolt (1)
through the bracket and the Bench Frame. Hand
tighten a 5/16” Nylon Locknut (7) onto the Bolt. Do
not overtighten the Nylon Locknut; you must be
able to pivot the Front Leg.  

Insert a 5/16” x 2” Carriage Bolt (33) through the
Bench Frame (8) and bracket (A) and secure it with a
Locking Knob (34). Insert a Small Locking Clip (16)
into the indicated hole.

33

37

16

7

1

4

34

4

A

8

3

4.

Attach the Bench Frame (8) to the bracket (B) on the
crossbar of the “H”-Frame (5) by inserting a 5/16” x
2 1/4” Bolt (1) through the bracket and the Bench
Frame (8). Hand tighten a 5/16” Nylon Locknut (7)
onto the Bolt. Do not overtighten the Nylon
Locknut; you must be able to pivot the Bench
Frame.

Insert a 5/16” x 2” Carriage Bolt (33) through the
crossbar and the bracket (C) on the Bench Frame (8)
and secure it with a Locking Knob (34). Insert a Small
Locking Clip (16) into the indicated hole.

1

16

B

C

8

7

5

33

34

4

THE FOUR BASIC TYPES OF WORKOUTS

Muscle Building

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 inten-
sity 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 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 obvi-
ously 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

Many people desire a complete and well-balanced fit-
ness 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 exer-
cise will reshape and strengthen your body plus
develop your heart and lungs. 

PERSONALIZING YOUR EXERCISE PROGRAM

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 impor-
tant 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 body’s sig-
nals. 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.

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
with emphasis on the areas that you want to develop
the most. To give balance and variety to your work-
outs, 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

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. Refer to the muscle chart on the
next page to find the locations 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! 

Exercise Guidelines

5.

Attach the Left Barbell Hook (14) to the left upright
with a 5/16” Nylon Locknut (7). 

Attach the Right Barbell Hook (38) to the right upright
with a 5/16” Nylon Locknut (7).

5

Upright

38

7

14

Summary of Contents for FOLDING BENCH WLBE20080

Page 1: ...ice centers All products for which war ranty 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 autho rized by ICON This warranty does not extend to any product or damage to a product caused by or attribut able to freight damage abuse misuse imp...

Page 2: ...included always make sure there is an equal amount of weight on each side 11 The weight bench is designed to support a maximum of 300 pounds including the user a barbell and weights Do not place more than 110 pounds including a barbell and weights on the weight rests Do not place more than 125 pounds on the leg lever Do not place more than 30 pounds on each but terfly arm 12 When using the backres...

Page 3: ...f with the major parts and how they fit together Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts 1 2 5 16 x 2 1 4 Bolt 2 2 U Bracket 3 1 Base 4 6 1 1 2 Square Inner Cap 5 1 H Frame 6 3 5 16 x 2 Bolt 7 7 5 16 Nylon Locknut 8 1 Bench Frame 9 6 1 4 x 5 8 Screw 10 1 Backre...

Page 4: ...16 x 3 8 Spacer 22 5 16 x 2 Carriage Bolt 33 5 16 x 2 Bolt 6 5 16 x 2 1 4 Screw 36 Part Identification Chart Model No WLBE20080 R0998A MONDAY Date EXERCISE WEIGHT SETS REPS EXERCISE WEIGHT SETS REPS EXERCISE WEIGHT SETS REPS AEROBIC EXERCISE AEROBIC EXERCISE TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts ...

Page 5: ... shown in the drawing Insert a 5 16 x 2 Bolt 6 through the holes in the H Frame and the U Bracket on both sides Tighten a 5 16 Nylon Locknut 7 onto each Bolt Fully tight en the Screws and Nylon Locknuts used in steps 1 and 2 now 2 Bracket 3 5 7 2 7 2 6 6 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 build ing ...

Page 6: ... complete and well balanced fit ness 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 gi...

Page 7: ...each end of the Pad Tube Insert a Pad Tube 30 into the upper hole in the Leg Lever 27 as shown Slide a Large Foam Pad 31 onto each end of the Pad Tube Insert a Pad Tube 30 into the hole in the Leg Lift Tube 18 as shown Slide a Small Foam Pad 32 onto each end of the Pad Tube 9 31 31 31 27 30 18 30 30 32 32 7 Attach the Weight Tube 21 to the Leg Lever 27 with a 5 16 x 2 Bolt 6 a 5 16 x 3 8 Spacer 22...

Page 8: ...e 11 Pin 11 9 11 8 10 12 12 Attach the Seat 13 to the bracket E on the Bench Frame 8 with two 1 4 x 5 8 Screws 9 12 9 13 8 E 9 ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 27 slide the desired amount of weight not included onto the Weight Tube 21 WARNING Do not place more than 125 pounds on the leg lever 21 27 ADJUSTING THE HEIGHT OF THE LEG LEVER To adjust the height of the Leg Lever 2...

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