Weider 138 User manual

QUESTIONS?

As a manufacturer, we are com-

mitted to providing complete

customer satisfaction. If you have

questions, or find that there are

missing or damaged parts, we

will guarantee you complete sat-

isfaction through direct assis-

tance from our factory.

TO AVOID UNNECESSARY

DELAYS, PLEASE CALL DIRECT

TO OUR TOLL-FREE CUSTOMER

HOT LINE. The trained techni-

cians on our customer hot line

will provide immediate assis-

tance, free of charge to you.

CUSTOMER HOT LINE:

1-800-999-3756

Mon.–Fri., 6 a.m.–6 p.m. MST

VISIT OUR WEBSITE AT:

www.weiderfitness.com

Model No. WEBE13872

Serial No.

Write the serial number in the space

above for future reference.

CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Save this manual

for future reference.

Serial Number Decal

USER’S MANUAL

To order replacement parts, simply 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 be pre-

pared to give the following information when calling:

1. The MODEL NUMBER of the product (WEBE13872).

2. The NAME of the product (WEIDER®138 Weight Bench).

3. The SERIAL NUMBER of the product (see the front cover of this manual).

4. The KEY NUMBER and DESCRIPTION of the desired part(s) (see page 14 of this manual).

Ordering Replacement Parts

923

14 13

19 9

24 28

18 16

LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

ADJUSTING THE WEIGHT BENCH . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10

EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11

MUSCLE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12

PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14

EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15

ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

Table of Contents

Limited Warranty

ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and mate-

rial, under normal use and service conditions, for a period of ninety (90) days from the date of purchase. This

warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replacing

or repairing, at ICON's option, the product at one of its authorized service 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, 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 consequential damages arising out of or in connection

with the use or performance of the product or damages with respect to any economic loss, loss of property,

loss of revenues or profits, loss of enjoyment or use, costs of removal, installation or other consequential dam-

ages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequen-

tial damages. Accordingly, the above limitation may not apply to you.

The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of mer-

chantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein.

Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation

may not apply to you.

This warranty gives you specific legal rights. You may also have other rights which vary from state to state.

ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813

WEIDER is a registered trademark of ICON Health & Fitness, Inc.

Exploded Drawing - Model No. WEBE13872 R0699A

14 3

Key No. Qty. Description

1 2 Upright

2 1 Frame

3 1 Crossbar

4 1 Leg Lever

5 2 Backrest Tube

6 1 Backrest

7 1 Support Rod

8 1 Front Leg

9 8 3/4” Round Inner Cap

10 2 Long Pad Tube

11 1 Seat

12 2 Short Pad Tube

13 2 Butterfly Knob

14 4 Plastic Bushing

15 2 Fly Arm Stop

16 6 M8 Washer

17 6 M8 Nylon Locknut

18 6 M8 x 57mm Bolt

19 2 M10 x 114mm Bolt

Key No. Qty. Description

20 1 1” Angled Round Cap

21 4 38mm Square Inner Cap

22 8 30mm Square Inner Cap

23 4 Long Foam Pad

24 3 1” Round Inner Cap

25 2 Fly Arm

26 8 M6 Washer

27 2 Short Foam Pad

28 2 Weight Stop

29 4 M6 x 16mm Screw

30 4 M6 x 38mm Screw

31 1 M10 x 19mm Bolt

32 1 M10 x 58mm Bolt

33 2 M10 Nylon Locknut

34 2 M10 Washer

35 2 1” Square Inner Cap

36 1 M10 x 135mm Bolt

# 1 User’s Manual

# 1 Exercise Poster

“#” Indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover for

information on ordering replacement parts.

WARNING: To reduce the risk of serious injury, read the following important precautions before

using the weight bench.

1. Read all instructions in this manual before

using the weight bench.

2. 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. Use the weight bench only on a level surface.

Cover the floor beneath the weight bench for

protection.

5. Inspect and tighten all parts regularly;

replace any worn parts immediately.

6. Keep children under the age of 12 and pets

away from the weight bench at all times.

7. Always make sure there is an equal amount

of weight (not included) on each side of your

barbell (not included) when you are using it.

8. Do not use a barbell (not included) longer

than five feet with the weight bench.

9. When you are using the leg lever, place a

barbell (not included) with the same amount

of weight on the weight rests to balance the

bench.

10. Always wear athletic shoes for foot protec-

tion while exercising.

11. Keep hands and feet away from moving parts.

12. The weight bench is designed to support a

maximum of 360 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 30 pounds on each fly arm; do not

place more than 50 pounds on the leg lever.

13. When using the backrest in an inclined posi-

tion, make sure that the support rod is insert-

ed completely through the uprights, and that

the support rod is turned to the locked posi-

tion.

14. If you feel pain or dizziness at any time while

exercising, stop immediately and begin cool-

ing down.

15. The weight bench is intended for home use

only. Do not use the weight bench in any

commercial, rental or institutional setting.

16. WARNING DECAL PLACEMENT: The decal

shown below has been placed on the weight

bench. If the decal is missing, or if it is not

legible, 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, to order a free replacement

decal. Apply the replacement decal to the

location shown.

Decal Shown at 75%

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.

Important PrecautionsPart List - Model No. WEBE13872 R0699A

Backrest

Weight Rests

Support Rod

Upright

Leg Lever

Weight Tube

Right Fly Arm

Left Fly Arm

Thank you for selecting the WEIDER®138 Weight

Bench. The versatile WEIDER®138 Weight Bench is

designed to be used with your own weight set (not

included) to develop every major muscle group of the

body. Whether your goal is a shapely figure, dramatic

muscle size and strength, or a healthier cardiovascular

system, the WEIDER®138 Weight Bench will help you

to achieve the specific results you want.

For your benefit, read this manual carefully before

using the WEIDER®138 Weight Bench. If you have

additional questions, 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 WEBE13872. The

serial number can be found on a decal attached to the

WEIDER®138 Weight Bench (see the front cover of

this manual).

Before reading further, please look at the drawing

below and familiarize yourself with the parts that are

labeled.

Seat

MONDAY

Date:

/ /

EXERCISE WEIGHT SETS REPS

AEROBIC EXERCISE

TUESDAY

Date:

/ /

WEDNESDAY

Date:

/ /

THURSDAY

Date:

/ /

FRIDAY

Date:

/ /

Make photocopies of this page for scheduling and recording your workouts.

Before You Begin

for 3 minutes after each set if you are doing a muscle

building workout, 1 minute after each set if you are

doing a toning workout, and 30 seconds after each set

if you are doing a weight loss workout. Plan to spend

the first couple of weeks familiarizing yourself with the

equipment and learning the proper form for each exer-

cise.

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—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 very

effective for increasing flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. The

chart on page 13 of this manual can be photocopied

and used to schedule and record your workouts. List

the date, exercises performed, weight, and 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.

This chart is provided to help you identify the small parts used in assembly. The number in parenthesis below

each part refers to the key number of the part. The second number refers to the quantity needed for assembly.

Important: Some parts may have been pre-assembled for shipping purposes. If you cannot find a part in

the parts bags, check to see if it has been pre-assembled.

M8 Nylon Locknut (17)–6

M6 x 16mm Screw (29)–4

M10 Nylon Locknut (33)–2

M10 x 58mm Bolt (32)–1

M6 x 38mm Screw (30)–4

M8 Washer (16)–6

M10 Washer (34)–2

M10 x 114mm Bolt (19)–2

M8 x 57mm Bolt (18)–6

M6 Washer (26)–8

M10 x 19mm Bolt (31)–1

M10 x 135 mm Bolt (36)–1

Part Identification Chart - Model No. WEBE13872 R0699A

Muscle Chart

Pectoralis

Major

Biceps

Obliques

Brachioradials

Hip Flexors

Abductor

Quadriceps

Soleus

Rectus

Abdominus

Adductor

Trapezius

Rhomboideus

Deltoid

Triceps

Latissimus Dorsi

Spinae Erectors

Gluteus

Medius

Gluteus

Maximus

Hamstring

Abductors

Gastrocnemius

THE FOUR BASIC TYPES OF WORKOUTS

• Muscle Building

In order to increase the size and strength of your

muscles, you must push your muscles to a high per-

centage of their capacity. You must also progressively

increase the intensity of your exercise so that your

muscles will continually adapt and grow. Each individ-

ual exercise can be tailored to the proper intensity

level by changing the amount of weight used, or the

number of repetitions or sets performed. (A “repeti-

tion” is one complete cycle of an exercise, such as

one sit-up. A “set” is a series of repetitions performed

consecutively.)

The proper amount of weight for each exercise

depends upon the individual user. It is up to you to

gauge your limits. Select the amount of weight that

you think is right for you. Begin with 3 sets of 8 repeti-

tions for each exercise that 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

To tone your muscles, you must push your muscles to

a moderate percentage of their capacity. Select a

moderate 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

In the pursuit of a complete and well-balanced fitness

program, many have found that cross training is the

answer. We recommend that on Monday, Wednesday

and Friday, you plan weight training workouts. On

Tuesday and Thursday, plan 20 to 30 minutes of aero-

bic exercise, such as cycling, running or swimming.

Rest from both weight training and aerobic exercise

for at least one full day each week to give your body

time to regenerate. By combining weight training with

aerobic exercise, you can reshape and strengthen

your body, plus develop a stronger heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

We have not specified an exact length of time for

each workout, or a specific number of repetitions or

sets for each exercise. It is very important to avoid

overdoing it during the first few months of your exer-

cise program, and to progress at your own pace. If

you experience pain or dizziness at any time while

exercising, stop immediately and begin to cool down.

Find out what is wrong before continuing. Remember

that adequate rest and a proper diet are also impor-

tant.

WARMING UP

Begin each workout with 5 to 10 minutes of light

stretching and exercise to warm up. Warming up pre-

pares your body for exercise by increasing circulation,

raising your body temperature and delivering 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 workout to workout.

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

In order to obtain the greatest benefits from exercis-

ing, it is essential to maintain proper form.

Maintaining proper form means 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 poster accompanying this

manual, you will find photographs showing the correct

form for several exercises. A description of each exer-

cise is also provided, along with a list of the muscles

affected. Refer to the muscle chart on page 12 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. Rest

611

1. Before assembling this product, make sure

you have read and understand the information

in the box above.

Tap two 38mm Square Inner Caps (21) into the

open ends of the stabilizers on each Upright (1).

Attach the Crossbar (3) to the two Uprights (1)

with four M8 x 57mm Bolts (18), four M8 Washers

(16) and four M8 Nylon Locknuts (17). Make sure

the Crossbar (3) and both Uprights (1) are ori-

ented as shown. The decal on the Crossbar

must be facing up and the long bracket on the

weight rests must be on the side shown here.

2. Tap two 30mm Square Inner Caps (22) into the

open ends of the stabilizer on the Front Leg (8).

Attach the Front Leg (8) to the Frame (2) with the

M10 x 19mm Bolt (31).

17 Decal

Before beginning assembly, carefully read the

following information and instructions:

• Place all parts of the weight bench in a cleared

area and remove the packing materials; do not

dispose of the packing materials until assembly

is completed.

• Read each assembly step before you begin.

• For help identifying the small parts used in

assembly, use the PART IDENTIFICATION

CHART on the previous page. Note: Some

small parts may have been pre-attached for ship-

ping purposes. If a part is not in the parts bag,

check to see if it has been pre-attached.

• Tighten all parts as you assemble them, unless

instructed to do otherwise.

• As you assemble the weight bench, make sure

that all parts are oriented as shown in the

drawings.

THE FOLLOWING TOOLS (NOT INCLUDED)

ARE REQUIRED FOR ASSEMBLY:

• Two (2) adjustable wrenches

• One (1) phillips screwdriver

• One (1) rubber mallet

• Lubricant, such as grease or petroleum jelly,

and soapy water will also be needed

Assembly will be more convenient if you have the

following tools: A socket set, a set of open-end or

closed-end wrenches or a set of ratchet wrenches.

1Long Bracket

on Weight

Rests

Assembly Exercise Guidelines

The weight bench is designed to be used with your own weight set (not included). The steps below explain how

the weight bench can be adjusted. See EXERCISE GUIDELINES on page 11 for important exercise information

and refer to the accompanying exercise poster to see the correct form for each exercise. Refer also to the exer-

cise information accompanying your weight set (not included) for additional exercises.

Inspect and tighten all parts 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.

ADJUSTING THE BACKREST

The Backrest (6) can be used in a level position, three

inclined positions or a declined position. To use the

Backrest in a declined position, remove the Support

Rod (7) and lay the Backrest on the Frame (2).

To use the Backrest (6) in an inclined position, first lift

the Backrest. Insert the Support Rod (7) through one of

the three upper sets of holes in the Uprights (1). Rotate

the Support Rod to the locked position, so the locking

pin is wrapped around the Upright. Lay the Backrest on

the Support Rod.

To use the Backrest (6) in a level position, insert the

Support Rod (7) through the lowest set of holes in the

Uprights (1). Rotate the Support Rod to the locked posi-

tion, so the locking pin is wrapped around the Upright.

Lay the Backrest on the Support Rod.

ATTACHING WEIGHTS

To use the Leg Lever (4), slide the desired weights (not

included) onto the weight tube. WARNING: Do not

place more than 50 pounds on the Leg Lever.

To use the Fly Arms (25), make sure there is a Weight

Stop (28) on each weight tube. Next, slide the desired

weights (not included) onto the weight tubes. WARN-

ING: Do not place more than 30 pounds on each

Arm.

REMOVING AND ATTACHING THE FLY ARMS

Some exercises are easier to perform if the Fly Arms

(25) are removed from the weight bench. To remove the

Fly Arms, remove the Butterfly Knob (13) and the M10 x

114mm Bolt (19) from each Fly Arm and Upright (1).

Place the Fly Arms in a safe place.

To re-attach the Fly Arms (25), align the holes in the Fly

Arms with the holes in the Uprights (1). Insert the M10 x

114mm Bolts (19) through the Fly Arms and Uprights.

Tighten the Butterfly Knobs (13) onto the Bolts.

Weight

Tube Weight

6Upper Holes

Lower Holes

Locking

Weight

Tube

Weight

3. Make sure the Uprights (1) are oriented as

shown. The long bracket on the weight rests

must be on the side indicated. Attach the Frame

(2) to the Crossbar (3) with two M8 x 57mm Bolts

(18), two M8 Washers (16) and two M8 Nylon

Locknuts (17).

4. Tap a 30mm Square Inner Cap (22) into each

open end of the Leg Lever (4).

Tap a 1” Round Inner Cap (24) into the indicated

end of the weight tube. Tap the 1” Angled Round

Cap (20) onto the other end of the weight tube.

5. Lubricate the M10 x 58mm Bolt (32). Attach the

Leg Lever (4) to the bracket on the Frame (2) with

the Bolt and the M10 Nylon Locknut (33).

6. Tap two 3/4” Round Inner Caps (9) into each Long

Pad Tube (10). Insert the Pad Tubes through the

holes in the Leg Lever (4). Slide two Long Foam

Pads (23) onto each Pad Tube.

18 16

532—Lubricate

710

Long bracket

on Weight

Rests

Adjusting the Weight Bench

CAUTION: When you are using the leg lever,

place a barbell (not included) with the same

amount of weight on the weight rests to bal-

ance the bench.

7. Tap a 1” Square Inner Cap (35) into the indicated

ends of the two Backrest Tubes (5).

Attach each Backrest Tube (5) to the Backrest (6)

with two M6 x 38mm Screws (30) and two M6

Washers (26). Note: Do not tighten the Screws

fully.

8. Tap a 3/4” Round Inner Cap (9) into each end of

the Support Rod (7). Insert the Support Rod

through one of the three upper sets of holes in

the Uprights (1). Rotate the Support Rod to the

locked position, with the locking pin wrapped

around the Upright.

Lubricate the M10 x 135mm Bolt (36). Attach the

Backrest Tubes (5) to the welded tube on the

Frame (2) with the Bolt, two M10 Washers (34)

and an M10 Nylon Locknut (33) Fully tighten all

four M6 x 38mm Screws (30) used in step 7.

9. Attach the Seat (11) to the brackets on the Frame

(2) with four M6 x 16mm Screws (29) and four M6

Washers (26).

10. Tap a Fly Arm Stop (15) onto the welded tube on

each Upright (1).

Welded Tube

Locking Pin

11. Tap two 30mm Square Inner Caps (22) into each

open end of the left Fly Arm (25). Push a 1”

Round Inner Cap (24) into the end of the weight

tube. Slide a Weight Stop (28) onto the weight

tube.

Assemble the right Fly Arm (not shown) in the

same manner.

12. Press two Plastic Bushings (14) into the indicated

holes in the left Upright (1). Attach the left Fly Arm

(25) to the Upright using an M10 x 114mm Bolt

(19) and a Butterfly Knob (13). Make sure the Fly

Arm is on the outside of the Fly Arm Stop (15).

Attach the right Fly Arm (not shown) to the right

Upright (not shown) in the same manner.

13. Push a 3/4” Round Inner Cap (9) into the end of a

Short Pad Tube (12). Slide the Short Pad Tube

through the indicated hole in the left Fly Arm (25),

as shown. Push a Short Foam Pad (27) onto the

Pad Tube.

Repeat this step for the right Fly Arm (not shown).

14. Make sure all parts are properly tightened

before you use the weight bench. The use of

all remaining parts will be explained in

Adjusting the Weight Bench starting on the

next page.

14 14

19 15

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