Weider Home Gym WEBE06350 User Manual

Model No. WEBE0635.0  
Serial No.  
Write the serial number in the  
space above for future reference.  
USER’S MANUAL  
Serial Number Decal (Under Seat)  
QUESTIONS?  
As a manufacturer, we are com-  
mitted to providing complete  
customer satisfaction. If you  
have questions, or if a part is  
damaged or missing, PLEASE  
CONTACT OUR CUSTOMER  
SERVICE DEPARTMENT  
DIRECTLY.  
CALL TOLL-FREE:  
1-877-992-5999  
Mon.–Fri., 6 a.m.–6 p.m. MST  
ON THE WEB:  
CAUTION  
Visit our website at  
Read all precautions and instruc-  
tions in this manual before using  
this equipment. Save this manual  
for future reference.  
new products, prizes,  
fitness tips, and much more!  
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IMPORTANT PRECAUTIONS  
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 and all  
warnings on the weight bench before using  
8. Keep hands and feet away from moving parts.  
the weight bench. Use the weight bench only 9. The weight bench is designed to support a  
as described in this manual.  
maximum user weight of 300 pounds. Do not  
place more than 110 pounds, including the  
barbell, on the uprights. Do not place more  
than 50 pounds on the leg lever.  
2. It is the responsibility of the owner to ensure  
that all users of the weight bench are ade-  
quately informed of all precautions.  
10. Always place an equal amount of weight on  
each side of the barbell.  
3. The weight bench is intended for home use  
only. Do not use the weight bench in any  
commercial, rental, or institutional setting.  
11. Always secure the weights with the lock col-  
lars when they are mounted on the barbell.  
4. Keep the weight bench indoors, away from  
moisture and dust. Place the weight bench  
on a level surface, with a mat beneath it to  
protect the floor or carpet. Make sure that  
there is enough clearance around the weight  
bench to mount, dismount, and use the  
weight bench.  
12. When using the Leg Lever (7), place a barbell  
with the same amount of weight on the  
Uprights (not shown) to balance the bench.  
13. Always make sure that the pins on the  
adjustment tube are fully inserted into the  
brackets on the uprights before exercising.  
5. Inspect and properly tighten all parts regular-  
ly. Replace any worn parts immediately.  
14. Always exercise with a partner. Your partner  
should be ready to catch the barbell if you  
cannot complete a repetition.  
6. Keep children under 12 and pets away from  
the weight bench at all times.  
15. If you feel pain or dizziness at any time while  
exercising, stop immediately and begin cool-  
ing down.  
7. Always wear athletic shoes for foot protec-  
tion while exercising.  
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.  
3
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BEFORE YOU BEGIN  
Thank you for selecting the versatile WEIDER® 155  
weight bench. The weight bench offers a selection of  
weight stations designed to develop every major mus-  
cle group of the body. Whether your goal is to tone  
your body, build dramatic muscle size and strength, or  
model number and serial number before calling. The  
model number is WEBE0635.0. The serial number can  
be found on a decal attached to the weight bench (see  
the front cover of this manual).  
improve your cardiovascular system, the weight bench To avoid a registration fee for any service needed  
will help you to achieve the specific results you want.  
under warranty, you must register the weight  
For your benefit, read this manual carefully before  
using the weight bench. If you have questions after  
reading this manual, see the front cover of this manu-  
al. To help us assist you, please note the product  
Before reading further, please review the drawing  
below and familiarize yourself with the parts that are  
labeled.  
Barbell  
Weight  
Lock Collar  
Right Side  
Adjustment Tube  
Backrest  
Left Side  
Seat  
Upright  
Leg Lever  
ASSEMBLED DIMENSIONS:  
Height: 40 in. / 102 cm  
Width: 27 in. /  
Depth: 60 in. / 152 cm  
69 cm  
Note: The terms “right side” and “left side” are determined  
relative to a person sitting on the bench; they do not corre-  
spond to right and left on the drawings in the manual.  
4
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ASSEMBLY  
Tighten all parts as you assemble them, unless  
instructed to do otherwise.  
Make Things Easier for Yourself  
Everything in this manual is designed to ensure  
that the weight bench can be assembled suc-  
cessfully by almost anyone. However, the weight  
bench has many parts and the assembly  
process will take time. By setting aside plenty of  
time, assembly will go smoothly.  
As you assemble the weight bench, make sure all  
parts are oriented as shown in the drawings.  
Assembly requires two people.  
• For help identifying small parts, use the PART  
IDENTIFICATION CHART.  
To hire an authorized service technician to  
assemble the weight bench, call toll-free  
1-800-445-2480.  
The included grease, and the following tools  
(not included) may be required for assembly:  
• Two adjustable wrenches  
• One hammer  
Before beginning assembly, carefully read the  
following information and instructions:  
• One standard screwdriver  
Because of its weight and size, the weight bench  
should be assembled in the location where it will  
be used. Make sure that there is enough clear-  
ance to walk around the weight bench as you  
assemble it.  
• One Phillips screwdriver  
• Clear tape or masking tape, 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.  
Place all parts in a cleared area and remove the  
packing materials. Do not dispose of the packing  
materials until assembly is completed.  
1.  
1
Before beginning assembly, make sure you  
understand the information in the box  
above. For help identifying small parts, use  
the PART IDENTIFICATION CHART in the  
center of this manual.  
5
Attach the Left Upright (4) to the Center Frame  
(3) with two M8 x 53mm Bolts (38), a Support  
Plate (40), and two M8 Nylon Locknuts (30). Do  
not tighten the Locknuts yet.  
4
3
38  
Attach the Right Upright (5) to the Center  
Frame (3) in the same manner.  
40  
38  
30  
5
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2. Attach the Bench Frame (2) to the Center Frame  
(3) with two M8 x 53mm Bolts (38), two M8  
Washers (31), and two M8 Nylon Locknuts (30);  
and an M8 x 55mm Bolt (37) and another M8  
Nylon Locknut (30). Do not tighten the  
Locknuts yet.  
2
37  
31  
30  
38  
3
2
30  
38  
3. Attach the Front Leg (1) to the Bench Frame (2)  
with three M8 x 15mm Screws (34) and three M8  
Washers (31).  
3
34  
31  
34  
31  
2
31  
34  
1
4. Set the Adjustment Tube (14) into a set of brack-  
ets on the Uprights (4, 5). Make sure that the  
pins on the Adjustment Tube are inserted into  
the holes in the brackets.  
4
5
Tighten the M8 Nylon Locknuts (30) used in  
steps 1 and 2.  
14  
Pin  
4
Hole  
Pin  
5. Attach the Weight Tube (8) to the Leg Lever (7)  
with an M8 x 45mm Bolt (33), two M8 Washers  
(31), the 4mm Spacer (29), and an M8 Nylon  
Locknut (30).  
5
7
Press the 25mm Round Outer Cap (25) onto the  
Weight Tube (8).  
25  
30  
31  
33  
29  
31  
8
6
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6. Grease the M10 x 55mm Bolt (35). Attach the Leg  
Lever (7) to the Front Leg (1) with the Bolt and an  
M10 Nylon Locknut (15). Do not overtighten the  
Locknut; the Leg Lever must be able to pivot  
easily.  
6
15  
7
Grease  
35  
1
7. Attach the Large Backrest (12) to the Backrest  
Frames (6) with four M6 x 38mm Screws (39) and  
four M6 Washers (32). Do not tighten the  
Screws yet.  
7
13  
Attach a Small Backrest (13) to the Backrest  
Frames (6) with two M6 x 38mm Screws (39) and  
two M6 Washers (32). Do not tighten the  
Screws yet.  
12  
39  
32  
39  
32  
39  
6
32  
8. Grease the M10 x 160mm Bolt (27). Attach the  
Backrest Frames (6) to the Bench Frame (2) with  
the Bolt, two M10 Washers (11), and an M10  
Nylon Locknut (15). Do not overtighten the  
Locknut; the Backrest Frames must be able to  
pivot easily.  
8
Tighten the M6 x 38mm Screws (39) used in  
step 7.  
11  
6
15  
Grease  
11  
27  
2
9. Attach the other Seat (41) to the Bench Frame (2)  
with two M6 x 16mm Screws (36).  
9
41  
2
36  
7
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10. Insert a Pad Tube (9) into the Leg Lever (7). Slide  
two Foam Pads (10) onto the Pad Tube.  
10  
Repeat this step with the other Pad Tube (9).  
10  
7
9
10  
9
11. Attach the Inner Bar (18) to the Outer Bar (19)  
with the two Roll Pins (28).  
11  
28  
28  
19  
12. Make sure that all parts have been properly tight-  
ened. The use of the remaining parts will be  
explained in ADJUSTMENTS, beginning on the  
next page.  
18  
8
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ADJUSTMENTS  
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 10 for impor-  
tant information about how to get the most benefit from your exercise program. Also, refer to the accompanying  
exercise guide to see the correct form for each exercise.  
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.  
ATTACHING WEIGHTS TO THE BARBELL  
20  
Slide an equal amount of Weight (16, 17) onto each  
17  
end of the barbell. Slide the two Lock Collars (20)  
against the Weights and tighten them fully.  
Barbell  
WARNING:  
Always secure the  
16  
Weights (16, 17) on the barbell with the Lock  
Collars (20). Always place an equal amount of  
weight on each side of the barbell. Never use  
the barbell with more than 100 pounds.  
20  
USING THE LEG LEVER  
To use the Leg Lever (7), slide the desired Weights  
(16 or 17) onto the Weight Tube (8).  
7
WARNING:  
Do not place more  
8
than 50 pounds on the Weight Tube (8). When  
using the Leg Lever (7), place a barbell with  
the same amount of weight on the Uprights  
(not shown) to balance the bench.  
16 or 17  
ADJUSTING THE BACKREST  
To adjust the Backrest (12) to a level position, lift the  
Backrest and remove the Adjustment Tube (14). Rest  
the Backrest on the Center Frame (3).  
5
14  
To adjust the Backrest (12) to an inclined position, lift  
the Backrest and move the Adjustment Tube (14) to  
the desired set of brackets on the Uprights (4, 5).  
Rest the Backrest on the Adjustment Tube.  
4
12  
WARNING:  
Make sure that the pins  
on the Adjustment Tube (14) are inserted into  
the holes in the brackets on the Uprights (4, 5).  
3
9
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EXERCISE GUIDELINES  
THE FOUR BASIC TYPES OF WORKOUTS  
PERSONALIZING YOUR EXERCISE PROGRAM  
Muscle Building  
To increase the size and strength of your muscles,  
Determining the exact length of time for each workout,  
as well as the number of repetitions or sets completed,  
push them close to their maximum capacity. Your mus- is an individual matter. It is important to avoid overdo-  
cles will adapt and grow as you progressively increase ing it during the first few months of your exercise pro-  
the intensity of your exercise. You can adjust the inten- gram. You should progress at your own pace and be  
sity 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.)  
sensitive to your body’s signals. If you experience pain  
or dizziness at any time while exercising, stop immedi-  
ately 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.  
The proper amount of weight for each exercise  
depends upon the individual user. You must gauge  
WARMING UP  
your limits and select the amount of weight that is right Begin each workout with 5 to 10 minutes of stretching  
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.  
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.  
Toning  
WORKING OUT  
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.  
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.  
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.  
EXERCISE FORM  
Maintaining proper form is an essential part of an  
effective exercise program. This requires moving  
Cross Training  
Cross training is an efficient way to get a complete and through the full range of motion for each exercise, and  
well-balanced fitness program. An example of a bal-  
anced program is:  
• Plan strength training workouts on Monday,  
Wednesday, and Friday.  
• Plan 20 to 30 minutes of aerobic exercise, such as  
running on a treadmill or riding on an exercise cycle  
or an elliptical exerciser, on Tuesday and Thursday.  
• Rest from both strength training and aerobic exercise  
for at least one full day each week to give your body  
time to regenerate.  
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 the  
next page 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  
The combination of strength training and aerobic exer- return stage. Proper breathing is important. Exhale  
cise will reshape and strengthen your body, plus devel- during the exertion stage of each repetition and inhale  
op your heart and lungs.  
during the return stroke. Never hold your breath.  
10  
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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.  
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.  
• Rest for one minute after each set for a toning work-  
out.  
STAYING MOTIVATED  
• Rest for 30 seconds after each set for a weight loss  
workout.  
Plan to spend the first couple of weeks familiarizing  
yourself with the equipment and learning the proper  
form for each exercise.  
For motivation, keep a record of each workout. List the  
date, the exercises performed, the resistance 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 achiev-  
ing the greatest results is to make exercise a regular  
and enjoyable part of your everyday life.  
COOLING DOWN  
End each workout with 5 to 10 minutes of stretching.  
Include stretches for both your arms and legs. Move  
MUSCLE CHART  
O
A. Sternomastoid (neck)  
A
B. Pectoralis Major (chest)  
C. Biceps (front of arm)  
D. Obliques (waist)  
P
L
Q
B
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)  
R
S
C
D
E
T
F
M
N
U
L. Anterior Deltoid (shoulder)  
M. Rectus Abdominus (stomach)  
N. Adductor (inner thigh)  
G
H
I
V
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)  
W
X
J
K
V. Gluteus Maximus (buttocks)  
W. Hamstring (back of leg)  
X. Gastrocnemius (back of calf)  
11  
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PART IDENTIFICATION CHART  
Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each draw-  
ing 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.  
M8 x 15mm Screw (34)  
M10 Washer (11)  
M6 x 16mm Screw (36)  
M6 x 38mm Screw (39)  
M8 Washer (31)  
M8 x 45mm Bolt (33)  
M6 Washer (32)  
M8 x 53mm Bolt (38)  
M8 Nylon Locknut (30)  
M10 x 55mm Bolt (35)  
M10 Nylon Locknut (15)  
M8 x 55mm Bolt (37)  
M10 x 160mm Bolt (27)  
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PART LIST—Model No. WEBE0635.0  
R0805A  
Key No. Qty.  
Description  
Key No. Qty.  
Description  
1
2
3
4
5
6
7
8
9
10  
11  
12  
13  
14  
15  
16  
17  
18  
19  
20  
21  
22  
1
1
1
1
1
2
1
1
2
4
2
1
1
1
2
4
4
1
1
2
1
4
Front Leg  
23  
24  
25  
26  
27  
28  
29  
30  
31  
32  
33  
34  
35  
36  
37  
38  
39  
40  
41  
#
3
2
1
4
1
2
1
8
7
6
1
3
1
2
1
6
6
2
1
1
1
1
25mm Round Cap  
32mm Square Cap  
25mm Round Outer Cap  
19mm Round Cap  
M10 x 160mm Bolt  
Roll Pin  
4mm Spacer  
M8 Nylon Locknut  
M8 Washer  
Bench Frame  
Center Frame  
Left Upright  
Right Upright  
Backrest Frame  
Leg Lever  
Weight Tube  
Pad Tube  
Foam Pad  
M10 Washer  
Large Backrest  
Small Backrest  
Adjustment Tube  
M10 Nylon Locknut  
10-pound Weight  
15-pound Weight  
Inner Bar  
M6 Washer  
M8 x 45mm Bolt  
M8 x 15mm Screw  
M10 x 55mm Bolt  
M6 x 16mm Screw  
M8 x 55mm Bolt  
M8 x 53mm Bolt  
M6 x 38mm Screw  
Support Plate  
Outer Bar  
Lock Collar  
38mm Square Cap  
25mm Square Cap  
Seat  
User’s Manual  
Exercise Guide  
Grease Packet  
#
#
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.  
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EXPLODED DRAWING—Model No. WEBE0635.0  
R0805A  
13  
22  
12  
6
14  
5
32  
6
40  
30  
15  
39  
32  
32  
11  
22  
39  
30  
38  
31  
41  
3
11  
27  
39  
4
37  
38  
38  
38  
40  
30  
38  
2
34  
30  
38  
34  
21  
1
31  
15  
31  
34  
10  
7
28  
36  
35  
25  
19  
24  
20  
31  
23  
30  
23  
29  
26  
23  
20  
10  
33  
26  
9
31  
24  
26  
18  
8
9
26  
17  
16  
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ORDERING REPLACEMENT PARTS  
To order replacement parts, see the front cover of this manual. To help us assist you, please be prepared to give  
the following information:  
• the MODEL NUMBER of the product (WEBE0635.0)  
• the NAME of the product (WEIDER 155 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 EXPLODED DRAWING in the  
center of this manual)  
LIMITED WARRANTY  
ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and  
material, under normal use and service conditions, for a period of ninety (90) days from the date of pur-  
chase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is lim-  
ited to replacing or repairing, at ICON's option, the product through one of its authorized service centers.  
All repairs for which warranty claims are made must be pre-authorized by ICON. If the product is shipped  
to a service center, freight charges to and from the service center will be the customer’s responsibility. For  
in-home service, the customer will be responsible for a minimal trip charge. This warranty does not extend  
to any product or damage to a product caused by or attributable 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 con-  
nection 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 or installation or other  
consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of inci-  
dental or consequential 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  
merchantability 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  
Part No. 231411 R0805A  
Printed in China © 2005 ICON IP, Inc.  
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