Weider Tc 150 Bench Manual de usuario

Model No. WEEVBE5909.0

Serial No.

Write the serial number in the

space above for reference.

Serial Number Decal (under seat)

CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Save this manual

for future reference.

USERʼS MANUAL

www.iconeurope.com

QUESTIONS?

If you have questions, or if there are

missing parts, please contact us:

Call: 08457 089 009

From Ireland: 053 92 36102

Website: www.iconsupport.eu

E-mail: Visit www.iconsupport.eu

Write:

ICON Health & Fitness, Ltd.

c/o HI Group PLC

Express Way

Whitwood, West Yorkshire

WF10 5QJ

WARNING DECAL PLACEMENT

TABLE OF CONTENTS

WARNINGDECALPLACEMENT ..............................................................2

IMP RTANTPRECAUTI NS ................................................................3

BEF REY UBEGIN ......................................................................4

PARTIDENTIFICATI NCHART ..............................................................5

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

ADJUSTMENT ............................................................................9

EXERCISEGUIDELINES ....................................................................9

PARTLIST ..............................................................................10

EXPL DEDDRAWING.....................................................................11

RDERINGREPLACEMENTPARTS ..................................................BackCover

This drawing shows the location(s) of the

warning decal(s). If a decal is missing or

illegible, see the front cover of this

manual and request a free replacement

decal. Apply the decal in the location

shown. Note: The decal(s) may not be

shown at actual size.

WEIDER is a registered trademark of IC N IP, Inc.

IMPORTANT PRECAUTIONS

1. Before beginning any exercise program,

consult your physician. This is especially

important for persons over age 35 or per-

sons with pre-existing health problems.

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 a com-

mercial, rental, or institutional setting.

4. Use the weight bench only on a level sur-

face. Cover the floor beneath the weight

bench to protect the floor.

5. Inspect and properly tighten all parts regu-

larly. Replace any worn parts immediately.

6. eep children under age 12 and pets away

from the weight bench at all times.

7. The weight bench is designed to support a

maximum weight of 410 lbs. (186 kg) includ-

ing a maximum user weight of 300 lbs. (136

kg). Do not use more than 110 lbs. (50 kg) of

weight with the weight bench. Note: The

weight bench does not include weights.

8. Wear appropriate exercise clothes while

exercising; do not wear loose clothes that

could become caught on the weight bench.

Always wear athletic shoes for foot protec-

tion while exercising.

9. eep hands and feet away from moving

parts.

10. Always make sure that the locking pin is

fully inserted into the frame and the pivot

bracket before you exercise.

11. Over exercising may result in serious injury

or death. If you feel faint or if you experience

pain while exercising, stop immediately and

cool down.

12. Use the weight bench only as described in

this manual.

WARNING: To reduce the risk of serious injury, read all important precautions and

instructions in this manual and all warnings on your weight bench before using your weight bench.

ICON assumes no responsibility for personal injury or property damage sustained by or through the

use of this product.

Backrest

Front Leg

Locking Pin

Pivot Bracket Foam Pad

Seat

BEFORE YOU BEGIN

Thank you for selecting the versatile WEIDER®150

TC weight bench. The 150 TC weight bench is

designed to help develop the major muscle groups of

the upper body. Whether your goal is to tone your

body, build dramatic muscle size and strength, or

improve your cardiovascular system, the weight bench

will help you to achieve the specific results you want.

For your benefit, read this manual carefully before

you use the weight bench. If you have questions

after reading this manual, please see the front cover

of this manual. To help us assist you, note the product

model number and serial number before contacting

us. The model number and the location of the serial

number decal are shown on the front cover of this

manual.

Before reading further, please familiarize yourself with

the parts that are labeled in the drawing below.

ASSEMBLED DIMENSI NS:

Height: 4 ft. 6 in. (137 cm)

Width: 1 ft. 6 in. (46 cm)

Depth: 3 ft. 4 in. (102 cm)

M10 x 63mm Bolt (16)

M10 x 85mm Bolt (23)

M10 x 20mm Bolt (25)

M6 Washer (22) M10 Locknut (19)

M4 x 16mm

Screw (28)

M10 x 70mm Bolt (26)

M10 x 63mm Carriage Bolt (18)

M6 x 60mm Screw (17)

M6 x 16mm

Screw (24)

M10 Washer (20)

M10 Large Washer (27)

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 near the end of this manual. Note: If a part is not in the

hardware kit, check to see if it has been preattached.

PART IDENTIFICATION CHART

ASSEMBLY

Locate the Stabilizer (4) without the warning

decal.

Attach the Stabilizer (4) to the Front Leg (2) with

two M10 x 63mm Carriage Bolts (18) and two

M10 Locknuts (19). Do not tighten the

Locknuts yet.

To make assembly easier, make sure

that you understand the information in

the box above.

119

2. Attach the Frame (1) to the Front Leg (2) with

two M10 x 63mm Bolts (16), two M10 Large

Washers (27), and two M10 Locknuts (19). Do

not tighten the Locknuts yet.

To make assembly easier, carefully read the

following information and instructions:

• Assembly requires two persons.

• 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.

• Place all parts in a cleared area and remove the

packing materials. Do not dispose of the packing

materials until assembly is completed.

• For help identifying small parts, use the PART

IDENTIFICATI N CHART on page 5.

• The following tools (not included) may be required

for assembly:

two adjustable wrenches

one rubber mallet

one standard screwdriver

one Phillips screwdriver

Assembly may be more convenient if you have a

socket set, a set of open-end or closed-end

wrenches, or a set of ratchet wrenches.

3. Attach the other Stabilizer (4) to the Rear Leg

(3) with two M10 x 63mm Carriage Bolts (18)

and two M10 Locknuts (19). Do not tighten the

Locknuts yet.

Attach the Rear Leg (3) to the Frame (1) with

two M10 x 20mm Bolts (25) and two M10

Washers (20).

See steps 1–3. Tighten the M10 Locknuts (19).

4. Insert a Pad Tube (10) into the Front Leg (2).

Wet the ends of the Pad Tube with soapy

water, and slide a Foam Pad (9) onto each end

of the Pad Tube.

Repeat this step with the other Pad Tube

(10).

5. Attach the Pivot Bracket (6) to the Backrest

Frame (5) with two M10 x 70mm Bolts (26) and

two M10 Locknuts (19). Do not tighten the

Locknuts yet.

Insert the Pivot Bracket (6) into the slot in the

Frame (1).

26 6

Slot

6. Apply some of the included grease to an M10 x

85mm Bolt (23). Attach the Backrest Frame (5)

to the Frame (1) with the Bolt and an M10

Locknut (19). Do not overtighten the Locknut;

the Backrest Frame must pivot easily.

Attach the tether on the Locking Pin (21) to the

bottom of the Frame (1) with an M4 x 16mm

Screw (28). Next, insert the Locking Pin into the

Frame and into an adjustment hole in the Pivot

Bracket (6).

Attach an M10 x 20mm Bolt (25) and an M10

Locknut (19) to the hole in the end of the Pivot

Bracket (6).

See step 5. Tighten the M10 Locknuts (19).

Tether 28

7. Orient the Backrest (7) as shown. Attach the

Backrest to the Backrest Frame (5) with four M6

x 16mm Screws (24).

8. Attach the Seat (8) to the Frame (1) with four

M6 x 60mm Screws (17) and four M6 Washers

(22).

9. Make sure that all parts are properly tightened before you use the weight bench.

Grease

ADJUSTING THE BAC REST

The Backrest (7) can be used in a declined posi-

tion, a level position, or any of four inclined

positions.

To adjust the Backrest, first remove the Locking Pin

(21) from the Frame (1). Move the Backrest to the

desired position, and reinsert the Locking Pin into

the Frame and an adjustment hole in the Pivot

Bracket (6).

Adjustment

Holes

ADJUSTMENT

WARNING: Make sure that the

Locking Pin (21) is fully inserted into the

Frame (1) and the Pivot Bracket (6).

EXERCISE GUIDELINES

FOUR TYPES OF STRENGTH WOR OUTS

Note: A “repetition” is one complete cycle of an exer-

cise, such as one sit-up. A “set” is a series of

repetitions.

Muscle Building—Work your muscles near their max-

imum capacity and progressively increase the intensity

of your exercise. Adjust the intensity level of an indi-

vidual exercise as follows:

• Change the amount of resistance used.

• Change the number of repetitions or sets performed.

Use your own judgment to determine the amount of

resistance 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 resistance.

Toning—Tone your muscles by working them to a

moderate percentage of their capacity. Select a mod-

erate amount of resistance 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 resistance.

Weight Loss—To lose weight, use a low amount of

resistance 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—Combine strength training and aero-

bic exercise by following this type of program:

• Strength training workouts on Monday, Wednesday,

and Friday.

• 20 to 30 minutes of aerobic exercise on Tuesday

and Thursday.

• ne full day of rest each week to give your body

time to regenerate.

Note: Specifications are subject to change without notice. For information about ordering replacement parts, see

the back cover of this manual. *These parts are not illustrated.

ey No. Qty. Description ey No. Qty. Description

11Frame

21Front Leg

31Rear Leg

42Stabilizer

51Backrest Frame

61Pivot Bracket

71Backrest

81Seat

94Foam Pad

10 2 Pad Tube

11 4 19mm Round Inner Cap

12 4 50mm Round uter Cap

13 4 50mm Square Inner Cap

14 1 45mm Square Inner Cap

15 1 25mm x 50mm Inner Cap

16 2 M10 x 63mm Bolt

17 4 M6 x 60mm Screw

18 4 M10 x 63mm Carriage Bolt

19 10 M10 Locknut

20 2 M10 Washer

21 1 Locking Pin

22 4 M6 Washer

23 1 M10 x 85mm Bolt

24 4 M6 x 16mm Screw

25 3 M10 x 20mm Bolt

26 2 M10 x 70mm Bolt

27 2 M10 Large Washer

28 1 M4 x 16mm Screw

*– Userʼs Manual

*– Exercise Guide

*– Grease Packet

PART LIST—Model No. WEEVBE5909.0 R0909A

WOR OUT GUIDELINES

Familiarize yourself with the equipment and learn the

proper form for each exercise. Use your own judgment

to determine the appropriate length of time for each

workout, and the numbers of repetitions and sets to

complete. Progress at your own pace and be sensitive

to your bodyʼs signals. Follow each workout with at

least one day of rest.

Warming Up—Start with 5 to 10 minutes of stretching

and light exercise. A warm-up increases your body

temperature, heart rate, and circulation in preparation

for exercise.

Working Out—Include 6 to 10 different exercises in

each workout. Select exercises for every major muscle

group, emphasizing areas that you want to develop.

To give balance and variety to your workouts, vary the

exercises from workout to workout.

Cooling Down—Finish with 5 to 10 minutes of

stretching. Stretching increases the flexibility of your

muscles and helps to prevent post-exercise problems.

EXERCISE FORM

Move through the full range of motion for each exer-

cise and move only the appropriate parts of the body.

Perform the repetitions in each set smoothly and with-

out pausing. The exertion stage of each repetition

should last about half as long as the return stage.

Exhale during the exertion stage of each repetition

and inhale during the return stroke. Never hold your

breath.

Rest for a short period of time after each set:

• Muscle Building—Rest for three minutes after each

set.

• Toning—Rest for one minute after each set.

• Weight Loss—Rest for 30 seconds after each set.

STAYING MOTIVATED

For motivation, keep a record of each workout. Write

the date, the exercises performed, the resistance

used, and the numbers of sets and repetitions com-

pleted. Record your weight and key body

measurements once a month. To achieve good

results, make exercise a regular and enjoyable part of

your life.

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