Weider WEEMBE35220 User manual

Model No. WEEMBE35220
Serial No.
Write the serial number in the
space above for future reference.
CAUTION
Read all precaution and in truc-
tion in thi manual before u ing
thi equipment. Save thi manual
for future reference.
Serial
Number
Decal
USER’S MANUAL
Part No. 191707 R1002A Printe in China © 2002 ICON Health & Fitness, Inc.
www.iconeurope.com
Vi it our web ite at
QUESTIONS?
A a manufacturer, we are com-
mitted to providing complete
cu tomer ati faction. If you
have que tion , or if there are
mi ing or damaged part ,
plea e call:
08457 089 009
Or write:
ICON Health & Fitne , Ltd.
Unit 4
Revie Road Indu trial E tate
Revie Road
Bee ton
Leed
LS11 8JG
UK
c [email protected]
ORDERING REPLACEMENT PARTS
If you encounter any problems with this pro uct, or if you nee to or er replacement parts, contact the ICON
Health & Fitness, Lt . office, or write:
ICON Health & Fitness, Lt .
Customer Service Department
Unit 4
Revie Roa In ustrial Estate
Revie Roa
Beeston
Lee s
LS11 8JG
UK
Tel:
Outsi e the UK: 0 (044) 113 387 7133
Fax: [phone]
When or ering parts, please be prepare to give the following information:
• the MODEL NUMBER of the pro uct (WEEMBE35220)
• the NAME of the pro uct (WEIDER®214 weight bench)
• the SERIAL NUMBER of the pro uct (see the front cover of this manual)
• the KEY NUMBER an DESCRIPTION of the part(s) (see the PART LIST an the EXPLODED DRAWING in
the centre of this manual)
08457 089 009

211
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Note: A PART IDENTIFICATION CHART an a PART LIST/EXPLODED DRAWING are attache in the centre of
this manual. Remove the PART IDENTIFICATION CHART/PART LIST/EXPLODED DRAWING before beginning
assembly.
WEIDER is a registere tra emark of ICON Health & Fitness, Inc.
TABLE OF CONTENTS
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 sche uling an recor ing your workouts.

10
Rest for a short perio of time after each set. The
i eal resting perio s are:
• Rest for three minutes after each set for a muscle
buil ing workout.
• Rest for one minute after each set for a toning work-
out.
• Rest for 30 secon s after each set for a weight loss
workout.
Plan to spen the first couple of weeks familiarising
yourself with the equipment an learning the proper
form for each exercise.
COOLING DOWN
En each workout with 5 to 10 minutes of stretching.
Inclu e stretches for both your arms an legs. Move
slowly as you stretch an o not bounce. Ease into
each stretch gra ually an go only as far as you can
without strain. Stretching at the en of each workout
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a recor of each workout. The
chart on page 11 of this manual can be photocopie
an use to sche ule an recor your workouts. List
the ate, the exercises performe , the weight use ,
an the numbers of sets an repetitions complete .
Recor your weight an key bo y measurements at
the en of every month. Remember, the key to
achieving the greatest results is to make exercise a
regular an enjoyable part of your every ay life.
MUSCLE CHART
A. Sternomastoi (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachiora ials (forearm)
F. Hip Flexors (upper thigh)
G. Ab uctor (outer thigh)
H. Qua riceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Rectus Ab ominus (stomach)
M. A uctor (inner thigh)
N. Trapezius (upper back)
O. Rhomboi eus (upper back)
P. Deltoi (shoul er)
Q. Triceps (back of arm)
R. Latissimus Dorsi (mi back)
S. Spinae Erectors (lower back)
T. Gluteus Me ius (hip)
U. Gluteus Maximus (buttocks)
V. Hamstring (back of leg)
W. Gastrocnemius (back of calf)
N
O
P
Q
R
S
T
U
W
V
M
L
J
G
F
H
I
K
E
C
D
B
A
3
WARNING:To reduce the ri k of eriou injury, read the following important precaution
before u ing the weight bench.
1. Read all in truction in thi manual before
u ing the weight bench. U e the weight
bench only a de cribed in thi manual.
2. It i the re pon ibility of the owner to en ure
that all u er of the weight bench are ade-
quately informed of all precaution .
3. The weight bench i intended for home u e
only. Do not u e the weight bench in any
commercial, rental, or in titutional etting.
4. U e the weight bench only on a level urface.
Cover the floor beneath the weight bench to
protect the floor.
5. Make ure that all part are properly tight-
ened each time you u e the weight bench.
Replace any worn part immediately.
6. Keep children under the age of 12 and pet
away from the weight bench at all time .
7. Keep hand and feet away from moving part .
8. Alway wear athletic hoe for foot protec-
tion while exerci ing.
9. The weight bench i de igned to upport a
maximum u er weight of 135 kg (300 lb .)
and a maximum total weight of 185 kg (410
lb .). Do not place more than 50 kg (110 lb .),
including a barbell and weight , on the
weight re t . Do not place more than 22 kg
(50 lb .) on the leg lever. Note: The weight
bench doe not include a barbell or weight .
10. Alway make ure there i an equal amount
of weight on each ide of your barbell when
you are u ing it. When adding or removing
weight , alway keep ome weight on both
end of the barbell to prevent the barbell
from tipping.
11. When you are u ing the leg lever, place a
barbell with the ame amount of weight on
the weight re t to balance the bench.
12. Do not u e a barbell that i longer than 1,5m
(5 ft.) with the weight bench.
13. When u ing the backre t in an inclined or
level po ition, make ure that the upport
rod i in erted completely through the
upright and turned to the locked po ition.
14. If you feel pain or dizzine at any time while
exerci ing, top immediately and begin cool-
ing down.
15. The decal hown below have been placed
on the weight bench in the location hown
on page 4. If a decal i mi ing or illegible,
call our Cu tomer Service Department to
order a free replacement decal ( ee the back
cover of thi manual). Apply the replacement
decal in the location hown.
Keep han s an
fingers clear of
this area.
IMPORTANT PRECAUTIONS
WARNING:Before beginning thi or any exerci e program, con ult your phy ician. Thi
i e pecially important for per on over the age of 35 or per on with pre-exi ting health problem .
Read all in truction before u ing. ICON a ume no re pon ibility for per onal injury or property
damage u tained by or through the u e of thi product.
Decal 1
Decal 2
WARNING
!

94
Backrest
Weight Rests
Support Ro
Upright
Warning
Decal 1
Warning
Decal 2
Leg Lever
Weight Tube
Fol ing Bracket
Thank you for selecting the WEIDER®214 weight
bench. The versatile WEIDER®214 weight bench is
esigne to be use with your own weight set (not
inclu e ) to evelop every major muscle group of the
bo y. Whether your goal is a shapely figure, ramatic
muscle size an strength, or a healthier car iovascular
system, the WEIDER®214 weight bench will help you
to achieve the specific results you want.
For your benefit, read thi manual carefully before
u ing the weight bench. If you have questions after
rea ing this manual, please call our Customer Service
Department at 08457 089 009. To help us assist you,
please note the pro uct mo el number an serial
number before calling. The mo el number is WEEM-
BE35220. The serial number can be foun on a ecal
attache to the weight bench (see the front cover of
this manual).
Before rea ing further, please look at the rawing
below an familiarise yourself with the parts that are
labelle .
Seat
BEFORE YOU BEGIN
ASSEMBLED
DIMENSIONS:
Height: 111 cm (44 in.)
Wi th: 60 cm (24 in.)
Depth: 150 cm (59 in.)
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Mu cle Building
To increase the size an strength of your muscles,
push them close to their maximum capacity. Your mus-
cles will continually a apt an grow as you progres-
sively increase the intensity of your exercise. You can
a just the intensity level of an in ivi ual exercise in
two ways:
• by changing the amount of weight use
• by changing the number of repetitions or sets per-
forme . (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
epen s upon the in ivi ual user. You must gauge
your limits an 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 ifficulty, increase the amount of weight.
Toning
You can tone your muscles by pushing them to a mo -
erate percentage of their capacity. Select a mo erate
amount of weight an increase the number of repeti-
tions in each set. Complete as many sets of 15 to 20
repetitions as possible without iscomfort. Rest for 1
minute after each set. Work your muscles by complet-
ing more sets rather than by using high amounts of
weight.
Weight Lo
To lose weight, use a low amount of weight an
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 secon s between sets.
Cro Training
Cross training is an efficient way to get a complete an
well-balance fitness program. An example of a bal-
ance program is:
• Plan weight training workouts on Mon ay,
We nes ay, an Fri ay.
• Plan 20 to 30 minutes of aerobic exercise, such as
cycling or swimming, on Tues ay an Thurs ay.
• Rest from both weight training an aerobic exercise
for at least one full ay each week to give your bo y
time to regenerate.
The combination of weight training an aerobic exer-
cise will reshape an strengthen your bo y, plus evel-
op your heart an lungs.
PERSONALISING YOUR EXERCISE PROGRAM
Determining the exact length of time for each workout,
as well as the number of repetitions or sets complete ,
is an in ivi ual matter. It is important to avoi over o-
ing it uring the first few months of your exercise pro-
gram. You shoul progress at your own pace an be
sensitive to your bo y’s signals. If you experience pain
or izziness at any time while exercising, stop imme i-
ately an begin cooling own. Fin out what is wrong
before continuing. Remember that a equate rest an a
proper iet are important factors in any exercise pro-
gram.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching
an light exercise to warm up. Warming up prepares
your bo y for more strenuous exercise by increasing
circulation, raising your bo y temperature an eliver-
ing more oxygen to your muscles.
WORKING OUT
Each workout shoul inclu e 6 to 10 ifferent exercis-
es. Select exercises for every major muscle group,
emphasising areas that you want to evelop most. To
give balance an variety to your workouts, vary the
exercises from session to session.
Sche ule your workouts for the time of ay when your
energy level is the highest. Each workout shoul be
followe by at least one ay of rest. Once you fin the
sche ule 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, an
moving only the appropriate parts of the bo y.
Exercising in an uncontrolle manner will leave you
feeling exhauste . On the exercise gui e accompany-
ing this manual you will fin photographs showing the
correct form for several exercises, an a list of the
muscles affecte . Refer to the muscle chart on page
10 to fin the names of the muscles.
The repetitions in each set shoul be performe
smoothly an without pausing. The exertion stage of
each repetition shoul last about half as long as the
return stage. Proper breathing is important. Exhale
uring the exertion stage of each repetition an inhale
uring the return stroke. Never hol your breath.

ATTACHING WEIGHTS
To use the Leg Lever (4), sli e the esire weights
onto the weight tube on the Leg Lever. Do not place
more than 22 kg (50 lb .) on the Leg Lever.
ADJUSTING THE BACKREST
The Backrest (6) can be use in a ecline position,
a level position, or three incline positions. To use the
Backrest in a ecline position, remove the Support
Ro (7) an lay the Backrest on the Crossbar (3).
To use the Backrest (6) in a level position or an
incline position, insert the Support Ro (7) through a
set of holes in the Uprights (1). Rotate the Support
Ro to the locke position, so the locking pin is
wrappe aroun the Upright. Rest the Backrest on
the Support Ro .
1
1
7
4
3
Weight
Tube
Weight
6
Locking
Pin
8
WARNING: When u ing the
Leg Lever (4), place a barbell with the ame
amount of weight on the weight re t to
balance the bench.
ADJUSTMENTS
The weight bench is esigne to be use with your own weight set (not inclu e ). The steps below explain how
the weight bench can be a juste . Refer to the accompanying exercise gui e to see the correct form for several
exercises.
Make sure all parts are properly tightene each time the weight bench is use . Replace any worn parts imme iately.
The weight bench can be cleane with a amp cloth an a mil , non-abrasive etergent. Do not use solvents.
Before beginning a embly, carefully read the
following information and in truction :
•Assembly requires two people.
• For help identifying mall part , refer to the
PART IDENTIFICATION CHART.
•Tighten all parts as you assemble them, unless
instructe to o otherwise.
•As you assemble the weight bench, make sure all
parts are oriente as shown in the rawings.
•Place all parts in a cleare area an remove the
packing materials. Do not ispose of the packing
materials until assembly is complete .
The following tool (not included) are required
for a embly:
• Two adju table panner
• One rubber mallet
• One tandard crewdriver
• One Phillip crewdriver
• Lubricant, uch a grea e or petroleum jelly,
and oapy water.
Assembly will be more convenient if you have a
socket set, a set of open-en or close -en span-
ners, or a set of ratchet spanners.
Make Thing Ea ier for Your elf
This manual is esigne to ensure that the
weight bench can be assemble successfully
by anyone. Most people fin that by setting
asi e plenty of time, assembly will go smoothly.
ASSEMBLY
5
1.
Tap two 38mm Square Inner Caps (16) into the
bottom of each Upright (1).
Attach the Crossbar (3) to the two Uprights (1) with
four M8 x 55mm Bolts (14), four M8 Washers (12),
an four M8 Nylon Locknuts (13). Do not tighten
the Locknut yet.
2. Tap three 30mm Square Inner Caps (17) into the
Front Leg (8) an the Stabiliser (31).
Attach the Front Leg (8) to the Stabiliser (31) with
two M8 x 40mm Carriage Bolts (29) an two M8
Nylon Locknuts (13). Note: The indent around
the hole on one ide of the Stabili er mu t be
on the bottom. Do not tighten the Locknut yet.
2
1
16
13
13
29
In ents
31
17
8
17
17
3
13
12
12
14
12
13
1
16
16
1
Before a embling the weight bench, make
ure that you have read and under tand the
information in the box above.
STORING THE WEIGHT BENCH
To store your weight bench, remove the A justment
Knob (23) from the bracket on the Crossbar (3). Lift
the Front Leg (8) as far as it will go. Reinsert the
A justment Knob into the lower set of holes in the
bracket on the Crossbar, an tighten the knob into the
wel e nut on the bracket.The a justment knob will
prevent the bench from unfol ing.
23
3
8

3. Attach the Front Leg (8) to the Frame (2) with two
M8 x 40mm Carriage Bolts (29), two M8 Washers
(12), an two M8 Nylon Locknuts (13). Do not
tighten the Locknut yet.
4. Lubricate an M10 x 55mm Bolt (30). Attach the
Frame (2) to the upper set of holes in the bracket on
the Crossbar (3) with the Bolt an an M10 Nylon
Locknut (25). Do not overtighten the Locknut;
the Frame mu t be able to pivot ea ily.
Tighten the A justment Knob (23) into the
Crossbar (3) an the Frame (2).
5. Tap two 30mm Square Inner Caps (17) into the
en s of the Leg Lever (4).
Tap a 25mm Roun Inner Cap (19) into the in i-
cate en of the weight tube on the Leg Lever
(4). Tap the 25mm Roun Angle Cap (15) onto
the other en of the weight tube.
6. Lubricate the M10 x 60mm Bolt (24). Attach the
Leg Lever (4) to the bracket on the Front Leg (8)
with the Bolt an an M10 Nylon Locknut (25). Do
not overtighten the Locknut; the Leg Lever
mu t be able to pivot ea ily.
3
13
2
29
12
8
12
4
2
25
30
23
3
17
19
Weight Tube
4
15
17
5
25
4
6Lubricate
24
Lubricate
8
6
7. Tap two 19mm Roun Inner Caps (9) into each
Pa Tube (10). Sli e the Pa Tubes into the
holes in the Leg Lever (4). Sli e two Foam Pa s
(18) onto each Pa Tube.
8. Tap two 25mm Square Inner Caps (27) into each
Backrest Tube (5).
Attach each Backrest Tube (5) to the Backrest (6)
with two M6 x 38mm Screws (22) an two M6
Washers (20). Do not tighten the Screw yet.
9. Tap a 19mm Roun Inner Cap (9) into each en
of the Support Ro (7). Insert the Support Ro
through a set of holes in the Uprights (1). Make
sure that the locking pin is on the si e shown.
Rotate the Support Ro to the locke position,
with the locking pin wrappe aroun the Upright.
Lubricate the M10 x 135mm Bolt (28). Attach the
Backrest Tubes (5) to the wel e tube on the
Frame (2) with the Bolt, two M10 Washers (26),
an an M10 Nylon Locknut (25).
Tighten the M6 x 38mm Screw (22) u ed in
tep 8 and the Nylon Locknut (13) u ed in
tep 1–3.
10. Attach the Seat (11) to the brackets on the Frame
(2) with four M6 x 16mm Screws (21).
11. Make ure that all part are properly tightened
before you u e the weight bench. The u e of
all remaining part will be explained in
ADJUSTMENTS, tarting on the next page.
9
10
10
9
4
18
18
7
7
8
5
22
20
20
22
6
27
27
9
9
9
26
5
28
7
1
2
Wel e Tube
1
Locking
Pin
25
26
10 11
21
2

This chart is provi e to help you i entify the small parts use in assembly. The number in parenthesis below
each part refers to the key number of the part from the PART LIST in the centre of this manual. Important:
Some part may have been pre-a embled for hipping purpo e . If you cannot find a part in the part
bag , check to ee if it ha been pre-a embled.
M8 Nylon Locknut (13)
M6 x 16mm Screw (21) M10 Nylon Locknut (25)
M10 x 60mm Bolt (24)
M6 x 38mm Screw (22)
M8 Washer (12)
M10 Washer (26)
M6 Washer (20)
M10 x 135mm Bolt (28)
M8 x 55mm Bolt (14)
M8 x 40mm Carriage Bolt (29)
M10 x 55mm Bolt (30)
PART IDENTIFICATION CHART
81
REMOVE THIS PART IDENTIFICATION CHART
PART LIST/EXPLODED DRAWING
SAVE THIS PART IDENTIFICATION CHART
PART LIST/EXPLODED DRAWING FOR FUTURE REFERENCE

7
11
2
16 3
16
8
30
12
12
14
1
9
9
13
1
13
12
12
16
21
21
10
17
18
9
19
4
9
18
17
24
25
15
17
14
14
22
6
5
22
20
20
27
26 25
26
28
5
27
17
17
29
13
13
31
23
25
13
29
12 1312
EXPLODED DRAWING—Model No. WEEMBE35220 R1002A
Key No. Qty. De cription Key No. Qty. De cription
1 2 Upright
2 1 Frame
3 1 Crossbar
4 1 Leg Lever
5 2 Backrest Tube
6 1 Backrest
7 1 Support Ro
8 1 Front Leg
9 6 19mm Roun Inner Cap
10 2 Pa Tube
11 1 Seat
12 6 M8 Washer
13 8 M8 Nylon Locknut
14 4 M8 x 55mm Bolt
15 1 25mm Roun Angle Cap
16 4 38mm Square Inner Cap
17 5 30mm Square Inner Cap
18 4 Foam Pa
19 1 25mm Roun Inner Cap
20 4 M6 Washer
21 4 M6 x 16mm Screw
22 4 M6 x 38mm Screw
23 2 A justment Knob
24 1 M10 x 60mm Bolt
25 3 M10 Nylon Locknut
26 2 M10 Washer
27 4 25mm Square Inner Cap
28 1 M10 x 135mm Bolt
29 4 M8 x 40mm Carriage Bolt
30 1 M10 x 55mm Bolt
31 1 Stabiliser
# 1 User’s Manual
# 1 Exercise Gui e
“#” In icates a non-illustrate part. Specifications are subject to change without notice. See the back cover for
information on or ering replacement parts.
PART LIST—Model No. WEEMBE35220 R1002A