ICON Health & Fitness WEEMBE39221 User manual

Part No. 197080 R0303A Printed in China © 2003 ICON Health & Fitness Inc.
QUESTIONS?
As a manufacturer, we are com-
mitted to providing complete
customer satisfaction If you
have questions, or if there are
missing or damaged parts,
please call:
08457 089 009
Or write:
ICON Health & Fitness, Ltd
Unit 4
Revie Road Industrial Estate
Revie Road
Beeston
Leeds
LS11 8JG
UK
csuk@iconeurope com
Model No WEEMBE39221
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
Serial Number Decal (under seat)
USER’S MANUAL
www iconeurope com
Visit our website at
ORDERING REPLACEMENT PARTS
If you encounter any problems with this product or if you need to order replacement parts contact the ICON
Health & Fitness Ltd. office or write:
ICON Health & Fitness Ltd.
Customer Service Department
Unit 4
Revie Road Industrial Estate
Revie Road
Beeston
Leeds
LS11 8JG
UK
Tel:
Outside the UK: 0 (044) 113 387 7133
Fax: [phone]
When ordering parts please be prepared to give the following information:
• the MODEL NUMBER of the product (WEEMBE39221)
• the NAME of the product (WEIDER®9000 weight bench)
• the SERIAL NUMBER 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 in
the centre of this manual)
08457 089 009
WEIDER is a registered trademark of ICON Health & Fitness Inc.

23
Rest for a short period of time after each set. The
ideal resting periods are:
• Rest for three minutes after each set for a muscle
building workout.
• Rest for one minute after each set for a toning work-
out.
• Rest for 30 seconds after each set for a weight loss
workout.
Plan to spend the first couple of weeks familiarising
yourself with the equipment and learning the proper
form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
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.
STAYING MOTIVATED
For motivation keep 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 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 (front of calf)
K. Soleus (front of calf)
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
O
P
Q
R
S
T
U
V
X
W
N
M
J
G
F
H
I
K
E
C
D
B
A
L
2
WARNING DECAL PLACEMENT
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
WEIGHT RESISTANCE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
CABLE DIAGRAMS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
TROUBLESHOOTING AND MAINTENANCE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING is attached in the centre of
this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before begin-
ning assembly.
TABLE OF CONTENTS
The decals shown here have been placed on
the weight bench If a decal is missing or
illegible, call our Customer Service
Department to order a free replacement decal
(see the back cover of this manual) Apply the
replacement decal in the location shown
Keep hands and
fingers clear of
this area.

22
EXERCISE GUIDELINES
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 mus-
cles will continually adapt and grow as you progres-
sively 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 repetitions
without difficulty increase the amount of weight.
Toning
You can tone your muscles by pushing them to a mod-
erate percentage of their capacity. Select a moderate
amount of weight and increase the number of repeti-
tions 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 complet-
ing 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 bal-
anced 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 devel-
op your heart and lungs.
PERSONALISING YOUR EXERCISE PROGRAM
Determining the exact length of time for each workout
as well as the number of repetitions or sets completed
is an individual matter. It is important to avoid overdo-
ing it during the first few months of your exercise pro-
gram. You should progress at your own pace and be
sensitive to your body’s signals. If you experience pain
or dizziness at any time whilst exercising stop imme-
diately 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 pro-
gram.
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
emphasising 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
23 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.
1 Read all instructions in this manual before
using the weight bench Use the weight
bench only as described in this manual
2 It is the responsibility of the owner to ensure
that all users of the weight bench are ade-
quately informed of all precautions
3 The weight bench is intended for home use
only Do not use the weight bench in any
commercial, rental, or institutional setting
4 Use the weight bench only on a level surface
Cover the floor beneath the weight bench to
protect the floor
5 Make sure all parts are properly tightened
each time you use the weight bench Replace
any worn parts immediately
6 Keep children under 12 and pets away from
the weight bench at all times
7 Keep hands and feet away from moving parts
8 Always wear athletic shoes for foot protec-
tion whilst exercising
9 Always move the bench out of the way when
performing squat exercises Always discon-
nect the lat bar from the high pulley station
when performing an exercise that does not
require it
10 Always set both weight rests and both safety
spotters at the same height
11 The weight bench is designed to support a
maximum user weight of 115 kg (250 lbs )
12 Do not place more than 136 kg (300 lbs ),
including the barbell, on the weight rests Do
not place more than 68 kg (150 lbs ) on the
weight carriage or leg lever Note: The weight
bench is designed to be used with an Olympic
barbell, and standard or Olympic weights The
weight bench does not include a barbell or
weights
13 Always place an equal amount of weight on
each side of the weight carriage or barbell
14 Always secure the weights with the weight
pins when they are mounted on the weight
carriage
15
Always exercise with a partner Your partner
should be ready to catch the barbell if you
cannot complete a repetition
16 Make sure that the cables remain on the pul-
leys at all times If the cables bind as you are
exercising, stop immediately and make sure
that the cables are on the pulleys
17 If you feel pain or dizziness at any time
whilst exercising, stop immediately and
begin cooling down
WARNING:Before beginning this or any exercise program, consult your physician This
is especially important for persons over the age of 35 or persons with pre-existing health problems
Read all instructions before using ICON assumes no responsibility for personal injury or property
damage sustained by or through the use of this product
WARNING: To reduce the risk of serious injury, read the following important precautions
before using the weight bench
IMPORTANT PRECAUTIONS
3

TIGHTENING THE CABLES
Woven cable the type of cable used on the weight
rack can stretch slightly when it is first used. If the
cables need to be tightened remove the M10 Nylon
Locknut (49) and the M10 x 45mm Bolt (57) from the
lower ends of the Pulley Plates (28). Reattach the
90mm Pulley (24) and the Cable Trap (26) to the next
higher set of holes in the Pulley Plates. Make sure
the Cable Trap holds the Low Cable (33) in the
groove of the Pulley. The upper 90mm Pulley can be
moved down in the same manner. Continue to move
the lower Pulley up or the upper Pulley down until
the Cable is tight. Do not overtighten the Nylon
Locknut; the Pulley must be able to turn freely
TROUBLESHOOTING AND MAINTENANCE
Make sure all parts are properly tightened each time you use the weight bench. Replace any worn parts immedi-
ately. The weight bench can be cleaned using a damp cloth and mild non-abrasive detergent. Do not use solvents.
21
49
28
26 24
24
26
28
57
33
4
Weight Carriage
Butterfly Arm
Safety Spotter
Weight Rest
Lat Bar
Weight Tube
Backrest Frame
Right Side
Left Side
Note: The terms “right side” and “left side” are determined relative to a person sitting on the
bench; they do not correspond to right and left on the drawings in the manual
Curl Pad
Backrest
Low Pulley Station
High Pulley Station
Storage Tube
Foot Plate
Leg Lever
Seat
BEFORE YOU BEGIN
Thank you for selecting the versatile WEIDER®9000
weight bench. The WEIDER®9000 weight bench offers
a selection of weight stations designed to develop
every major muscle group of the body. Whether your
goal is to tone your body build dramatic muscle size
and strength or improve your cardiovascular system
the WEIDER®9000 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
please call our Customer Service Department at 08457
089 009. To help us assist you please note the prod-
uct model number and serial number before calling.
The model number is WEEMBE39221. The serial
number can be found on a decal attached to the
weight bench (see the front cover of this manual for
the location).
Before reading further please review the drawing
below and familiarise yourself with the parts that are
labelled.
ASSEMBLED
DIMENSIONS:
Height: 218 cm (86.0 in.)
Width: 123 cm (48.5 in.)
Depth: 220 cm (86.5 in.)

CABLE DIAGRAMS
The cable diagrams below show the proper routing of the High Cable (31) the Butterfly Cable (32) and the Low
Cable (33). Use the diagram to make sure that the cables and the cable traps have been assembled correctly. If
the cables have not been correctly routed the weight bench will not function properly and damage may occur.
The numbers show the correct route for each cable. Make sure that the cable traps do not touch or bind the
cables
1
3
4
5
2
1
2
Butterfly Cable (32)
High Cable (31)
Low Cable (33)
3
4
5
1
2
3
4
5
20 5
Before beginning assembly, carefully read the
following information and instructions:
•Assembly requires two people.
•Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
•Tighten all parts as you assemble them unless
instructed to do otherwise.
•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 in the entre of this
manual.
The following tools (not included) are required
for assembly:
• Two adjustable spanners
• 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 spanners.
Make Things Easier for Yourself
Everything in this manual is designed to ensure
that the weight bench can be assembled suc-
cessfully by anyone. However it is important to
realize that the versatile weight bench has many
parts and that the assembly process will take
time. Most people find that by setting aside plen-
ty of time assembly will go smoothly.
ASSEMBLY
1.
Press a 50mm Square Inner Cap (43) into the
end of the Right Base (1).
Insert an M10 x 60mm Carriage Bolt (50) up
through the bottom of the Right Base (1). Lay the
Base on the floor.
Repeat this step with the Left Base (2)
Before beginning assembly, be sure that
you have read and understand the infor-
mation in the box above
1
1
2
43
43
50
Rack Assembly