Weider Club 565 Bench Webe3411 Users Manual *WEBE34110 176488

Weider-Webe34110-Owner-S-Manual weider-webe34110-owner-s-manual

WEBE34110 to the manual 3cc9236e-4f04-42ac-99bc-aacc4177b72f

2015-05-18

: Weider Weider-Club-565-Bench-Webe3411-Users-Manual-733480 weider-club-565-bench-webe3411-users-manual-733480 weider pdf

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Page Count: 22

QUESTIONS?

As a manufacturer, we are com-

mitted to providing complete

customer satisfaction. If you

have questions, or if there are

missing parts, we will guarantee

complete satisfaction through

direct assistance 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

Model No. WEBE34110

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

Visit our website at

www.weiderfitness.com

new products, prizes,

fitness tips, and much more!

WARNING DECAL PLACEMENT

WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

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

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

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

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

ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

MUSCLE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18

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

LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover

Note: A PART LIST/EXPLODED DRAWING is attached in the center of this manual. Remove the PART

LIST/EXPLODED DRAWING before beginning assembly.

The decals shown at right

have been placed on the

weight bench in the indi-

cated locations. If a decal

is missing or illegible, 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 replace-

ment decal in the location

shown.

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

• Misuse of this product may result in serious

injury.

• Read user’s manual and follow all warnings

and operating instructions prior to use.

• Do not allow children on or around machine.

• Replace label if damaged, illegible, or removed.

WARNING

TABLE OF CONTENTS

• Misuse of this

product may result in

serious injury.

WARNING

• Read user’s manual

and follow all warnings

and operating instruc-

tions prior to use.

• Replace label if

damaged, illegible,

or removed.

• Do not allow children

on or around machine.

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. Inspect and tighten all parts 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 while exercising.

9. Always make sure there is an equal amount

of weight on each end of the barbell.

10. Always secure the weights with the weight

clips when they are mounted on the barbell

or the weight carriage.

11. The weight bench is designed to support a

maximum of 550 pounds, including the user,

a barbell, and weights. Do not place more

than 300 pounds, including the barbell, on

the weight rests. Do not place more than 150

pounds on the weight carriage. Do not place

more than 150 pounds on the leg lever for

normal use.

12. 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.

13. Always set both weight rests and both

weight spotters at the same height.

14. Always exercise with a partner. When you

are performing bench press exercises, squat

exercises, or toe raise exercises, your part-

ner should stand behind you to catch the

barbell if you cannot complete a repetition.

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

exercising, stop immediately and begin cool-

ing down.

16. Always move the bench out of the way when

performing squat exercises.

17. Always disconnect the lat bar from the

weight bench when performing an exercise

that does not require the lat bar.

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

Weight Carriage

High Pulley Station

Lat Bar

Weight Rest

Weight Spotter

Curl Pad

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 corre-

spond to right and left on the drawings in the manual.

Backrest

Low Pulley

Station

300-lb. Olympic

Weight Set

Weight Tube

Leg Lever

Weight Tube

Curl Bar

Seat

Thank you for selecting the versatile CLUB WEIDER®

565 weight bench. The CLUB WEIDER®565 is

designed to help you develop every major muscle

group of the body. Whether your goal is a shapely fig-

ure, dramatic increase in muscle size and strength, or

a healthier cardiovascular system, the CLUB

WEIDER®565 will help you achieve the specific results

you want.

For your benefit, read this manual carefully before

using the CLUB WEIDER®565 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

WEBE34110. The serial number can be found on a

decal attached to the weight bench (see the front

cover of this manual).

Before reading further, please review the drawing

below and familiarize yourself with the parts that are

labeled.

Chin-up Bar

BEFORE YOU BEGIN

M10 Nylon Locknut (68)

10mm Spacer (88)

M10 x 65mm Bolt (83)

M8 Nylon Locknut (69)

M10 x 58mm Carriage Bolt (84)

M6 x 38mm Screw (85)

M6 Washer (86)

M6 x 16mm Screw (82)

M10 x 78mm Bolt (70)

M10 x 66mm Bolt (74)

51mm Spacer (78)

24mm Spacer (77)

M10 x 45mm Bolt (71)

M10 x 75mm Bolt (73)

18mm Spacer (80)

28mm Spacer (79)

M10 x 178mm Bolt (81)

M8 Flat Washer (75)

M10 Flat Washer (76)

M10 x 50mm Bolt (91)

M8 x 58mm Bolt (87)

M8 x 72mm Bolt (72)

PART IDENTIFICATION CHART

Press a 50mm Square Outer Cap (63) onto each

end of the “U” Base (33).

Attach the Bench Leg (30) to the “U” Base (33)

using two M10 x 58mm Carriage Bolts (84) and two

M10 Nylon Locknuts (68).

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 on page 5.

The following tools (not included) are required

for assembly:

• Two adjustable wrenches

• 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 wrenches.

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.

2. Attach the Bench Frame (26) to the Bench Leg (30)

using two M10 x 65mm Bolts (83), two M10 Flat

Washers (76), and two M10 Nylon Locknuts (68).

ASSEMBLY

Before beginning assembly, make sure you

understand the information in the box above.

Important: Some of the parts described in the

assembly steps may be pre-assembled.

6. Lubricate the M10 x 178mm Bolt (81). Attach the

Backrest Frames (23, 24) to the Bench Frame (26)

with the Bolt, two M10 Flat Washers (76), and an

M10 Nylon Locknut (68).

Secure the Backrest (25) by inserting the Backrest

Pin (40) through one of the sets of holes in the

Backrest Frames (23, 24) and the hole in the Bench

Frame (26). Make sure the Backrest Pin is com-

pletely inserted through both Backrest Frames.

5. Press the four 1” Square Inner Caps (58) into the

ends of the Right and Left Backrest Frames (23,

24). Press the two 1” x 2” Inner Caps (59) into the

adjustment tubes of the Backrest Frames.

Attach the Backrest (25) to the Backrest Frames

(23, 24) with four M6 x 38mm Screws (85) and four

M6 Washers (86). The Backrest Frames and the

Backrest must be oriented as shown.

4. Press three 45mm Square Inner Caps (61) into the

Leg Lever (31). Press a 1” Round Inner Cap (65)

into the indicated end of the Weight Tube (32).

Insert the Weight Tube into the Leg Lever and

press an Angled Cap (66) onto the other end of the

Weight Tube. Secure the Weight Tube using an M8

x 58mm Bolt (87), two M8 Flat Washers (75), a

10mm Spacer (88), and an M8 Nylon Locknut (69).

Press two Weight Adapter Bushings (37) into the

ends of the Weight Adapter (36). Slide the Weight

Adapter onto the Weight Tube (32) and secure it

with the Weight Adapter Pin (67).

Lubricate an M10 x 65mm Bolt (83). Attach the Leg

Lever (31) to the bracket on the Bench Leg (30)

with the Bolt and an M10 Nylon Locknut (68). Do

not overtighten the Nylon Locknut; the Leg

Lever must pivot freely.

26 68

36 37

65 67

58 58

Wide End

76 68

3. Press a 51mm x 76mm Outer Cap (62) onto each

end of the Bench Base (34).

Attach the Bench Base (34) to the Bench Frame

(26) using two M10 x 58mm Carriage Bolts (84) and

two M10 Nylon Locknuts (68).

7. With the wide end of the Seat (27) positioned as

shown, attach the Seat to the brackets on the Bench

Frame (26) using four M6 x 16mm Screws (82).

9. Attach the Curl Pad (29) to the Curl Post (28) with

two M6 x 16mm Screws (82).

Slide the Curl Post (28) into the Bench Leg (30).

Align one of the adjustment holes in the Curl Post

with the adjustment hole in the Bench Leg. Tighten

the Curl Post Adjustment Knob (90) into the holes

in the Curl Post and the Bench Leg. Make sure you

fully tighten the Curl Post Adjustment Knob.

Wide End

10. Press 60mm Square Outer Caps (56) onto the ends

of the Right and Left Bases (1, 3).

Attach the Right and Left Bases (1, 3) to the Center

Base (2) using four M10 x 78mm Bolts (70) and

four M10 Nylon Locknuts (68). Do not tighten the

Nylon Locknuts yet.

8. Tap the six 3/4” Round Inner Caps (64) into the

ends of the three Pad Tubes (35).

Insert the Pad Tubes (35) into the indicated holes in

the Leg Lever (31) and the Bench Leg (30). Slide

two Foam Pads (41) onto each Pad Tube.

13a 13b

13. Refer to drawing 13a. Press six Square Bushings

(21) into the Right Weight Rest (19) and the Right

Weight Spotter (20) as shown. Pull out the

Adjustment Knobs (22) and slide the Right Weight

Spotter and the Right Weight Rest down over the

right Uprights (7, 8) as indicated.

Refer to drawing 13b. Secure the Right Weight

Spotter (20) and the Right Weight Rest (19) to the

right Uprights (7, 8) by tightening each of the three

Adjustment Knobs (22) into one of the adjustment

holes in the Uprights.

Assemble the Left Weight Spotter (not shown) and

Left Weight Rest (not shown) on the left Uprights

(7, 8) in the same manner. Make sure both Weight

Spotters and both Weight Rests are at the same

height.

20 20

570

Adjustment

Holes

11. Identify the two Rear Uprights (8), which are slightly

shorter than the Front Uprights (not shown).

Attach the Rear Uprights to the Left and Right

Bases (1, 3) using four M10 x 78mm Bolts (70) and

four M10 Nylon Locknuts (68). Do not tighten the

Nylon Locknuts yet. Make sure the Uprights are

oriented exactly as shown, with the adjustment

holes on the indicated side near the bottom.

Press a 60mm Square Outer Cap (56) onto the end

of the Weight Guide Base (4).

Attach the Foot Plate (5) and the Weight Guide

Base (4) to the Center Base (2), as shown, using

two M10 x 78mm Bolts (70) and two M10 Nylon

Locknuts (68). Do not tighten the Nylon Locknuts

yet.

12. Tap a 60mm Square Inner Cap (57) into each of the

Front Uprights (7).

Attach one of the Front Uprights (7) and two Joint

Plates (6) to the Left Base (3) using four M10 x

78mm Bolts (70) and four M10 Nylon Locknuts (68).

Make sure the Front Upright is oriented so that

the holes on the bottom of the Front Upright and

the holes in the Joint Plates line up. If they do

not line up, turn the Front Upright upside-down.

Do not tighten the Nylon Locknuts yet. Make

sure the Front Upright is turned so the adjust-

ment holes are facing the Rear Upright (8) and

so the number decals on the Front Uprights are

facing each other.

Attach the other Front Upright (7, not shown) and

two Joint Plates (6, not shown) to the Right Base

(1) in the same manner.

14. Attach the Chin-up Bar (13) and two Joint Plates (6)

to the Front Uprights (7) using four M10 x 78mm

Bolts (70) and four M10 Nylon Locknuts (68). Do

not tighten the Nylon Locknuts yet.

17. Set the two Weight Bumpers (18) over the indicated

holes in the Weight Guide Base (4). Hold the

Weight Carriage (15) on top of the Weight

Bumpers.

Insert the two Weight Guides (9) into the Weight

Carriage (15), the Weight Bumpers (18), and the

Weight Guide Base (4). Attach the Weight Guides

using two M8 x 72mm Bolts (72), four M8 Flat

Washers (75), and two M8 Nylon Locknuts (69).

16. Press the two 51mm Round Inner Caps (89) into

the weight tubes on the Weight Carriage (15).

Press the two Carriage Bushings (16) into the

Weight Carriage (15). Make sure the Weight

Carriage is turned so the weight tubes are near

the top, as shown. Attach the lower Carriage

Bushing using an M10 x 66mm Bolt (74), two M10

Flat Washers (76), the 51mm Spacer (78), and an

M10 Nylon Locknut (68).

Weight Tube

16 74

15. Press a 60mm Square Inner Cap (57) into the Left

Frame (12). Attach the Left Frame to the left

Uprights (7, 8) using four M10 x 78mm Bolts (70)

and four M10 Nylon Locknuts (68). Do not tighten

the Nylon Locknuts yet.

Assemble the Right Frame (10) to the right Uprights

(7, 8) in the same manner.

Attach the Center Frame (11) to the Right and Left

Frames (10, 12) using four M10 x 78mm Bolts (70)

and four M10 Nylon Locknuts (68). Tighten all

Nylon Locknuts used in steps 10–15.

68 57

18. Press a 60mm Square Inner Cap (57) into the end

of the Weight Guide Frame (14).

Hold the Weight Guide Frame (14) on top of the

Center Frame (11) and the Weight Guides (9).

Attach the Weight Guides to the Weight Guide

Frame using two M8 x 72mm Bolts (72), four M8

Flat Washers (75), and two M8 Nylon Locknuts (69).

Attach the Weight Guide Frame (14) to the Center

Frame (11) using two M10 x 78mm Bolts (70), two

M10 Flat Washers (76), and two M10 Nylon

Locknuts (68).

19. Locate the High Cable (54), which is the longer of

the two Cables. Notice that there is a single ball on

one end of the High Cable and a metal sleeve on

the other end.

Route the metal-sleeve end of the High Cable (54)

up under the lat bar rest on the Weight Guide

Frame (14), down through the indicated hole, back

up through the next hole, and then down through

the hole between the Weight Guides (9) as shown.

20. Insert the end of the High Cable (54) into the hole

in the center of the Weight Carriage (15). Attach the

High Cable using an M10 x 66mm Bolt (74), two

M10 Flat Washers (76), two 24mm Spacers (77),

and an M10 Nylon Locknut (68).

21. Lift the High Cable (54) in the location shown.

Attach two Pulleys (53) inside the bracket on the

Weight Guide Frame (14) using two M10 x 50mm

Bolts (91) and two M10 Nylon Locknuts (68).

Lat Bar

Rest

54 14

268

22. Lift the High Cable (54) in the location shown.

Attach two Pulleys (53) inside the Weight Guide

Frame (14) using two M10 x 75mm Bolts (73), four

M10 Flat Washers (76), four 18mm Spacers (80),

and two M10 Nylon Locknuts (68).

23. Pull the High Cable (54) down in the indicated loca-

tion, so there is no slack at the ends of the High

Cable.

Locate the Low Cable (55), which is shorter and

has two balls on one end. Insert the metal-sleeve

end of the Low Cable into the indicated hole in the

Weight Guide Base (4). Attach the Low Cable using

an M10 x 75mm Bolt (73), two M10 Flat Washers

(76), two 28mm Spacers (79), and an M10 Nylon

Locknut (68).

Route the ball-end of the Low Cable (55) through

the bracket on the Center Base (2). Attach a Pulley

(53) inside the bracket using an M10 x 45mm Bolt

(71) and an M10 Nylon Locknut (68).

24. Hold a Pulley (53) in the High Cable (54) as shown.

Attach a Cable Trap (52) and the two Pulley Plates

(17) to the Pulley using an M10 x 45mm Bolt (71)

and an M10 Nylon Locknut (68).

Lay the Low Cable (55) over a Pulley (53) as

shown. Attach the Pulley and a Cable Trap (52) to

the Pulley Plates (17) using an M10 x 45mm Bolt

(71) and an M10 Nylon Locknut (68). Make sure

the Bolts are inserted through the highest and

lowest holes in the Pulley Plates. In addition,

make sure the Cables are between the Cable

Traps and the Pulleys.

79 4

25. Wet the ends of the Lat Bar (38) with a small

amount of soapy water. Slide the Handgrips (60)

onto the ends of the Lat Bar.

26. Make sure all parts of the weight bench are properly tightened. In addition, pull each cable a few

times to make sure the cables move smoothly over the pulleys. If the cables do not move smoothly,

locate and correct the problem. When weights are used, the cables may be damaged if they are

incorrectly routed.

The use of all remaining parts will be explained in ADJUSTMENTS, beginning on page 14.

USING THE WEIGHT RESTS AND WEIGHT

SPOTTERS

Before beginning an exercise, move the Weight Rests

(19, 92) and the Weight Spotters (20, 93) to sets of

holes in the uprights that are best suited for that exer-

cise. The selected holes for the Weight Spotters should

represent the lowest point to which you want the barbell

to go during the exercise. The selected holes for the

Weight Rests should be at a comfortable height for lifting

and replacing the barbell. Perform the exercise as

shown in the accompanying exercise guide. Note: Make

sure the Adjustment Knobs (22) are fully tightened.

WARNING: Always set both Weight

Rests (19, 92) at the same height and both

Weight Spotters (20, 93) at the same height.

92 93

This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 17 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.

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.

SETTING UP THE BENCH FOR SQUAT EXERCISES

Squat exercises should be performed inside the rack

(behind the dotted line in the picture). When performing

squat exercises, set the Weight Rests (19, 92) and the

Weight Spotters (20, 93) at a comfortable height, and

move the bench away from the rack.

Squat

Area

WARNING: Always move the bench

when you are performing squat exercises inside

the rack.

ADJUSTMENTS

ATTACHING WEIGHTS TO THE LEG LEVER

To use the Leg Lever (31), slide the desired amount of

weight onto the Weight Adapter (36).

WARNING: Do not place more than

150 pounds on the Leg Lever (31).

ADJUSTING THE BACKREST

The Backrest (25) can be used in a decline position, a

level position, or either of two incline positions. To

adjust the Backrest to the decline position, remove the

Backrest Pin (40) and insert it through the top set of

holes in the Backrest Frames (23, 24) and the Bench

Frame (26).

To adjust the Backrest (25) to the level position, insert

the Backrest Pin (40) through the second set of holes in

the Backrest Frames (23, 24) and the Bench Frame (26).

To adjust the Backrest (25) to an incline position, insert

the Backrest Pin (40) through one of the two lower sets

of holes in the Backrest Frames (23, 24) and the Bench

Frame (26).

WARNING: When adjusting the

Backrest (25), make sure that the Backrest Pin

(40) is fully inserted through both Backrest

Frames (23, 24) and the holes in the Bench

ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE

CURL BAR OR THE BARBELL

To use the high or low pulley station, slide the desired

amount of weight onto the weight tubes of the Weight

Carriage (15) and secure the weights with Weight Clips

(43).

To use the Curl Bar (not shown) or Barbell (not shown),

slide the desired amount of weight onto each side of

the Weight Bar and secure both sides with a Weight

Clip (43).

Weight

Tube

Weight

Tube

WARNING: Do not place more than

150 pounds on the Weight Carriage (15). Always

place the same amount of weight on each side of

the Weight Carriage and on each side of the

Weight Bar (not shown). Always secure the

weights on the Weight Carriage and the Weight

Bar with the Weight Clips (43).

ATTACHING THE LAT BAR TO THE HIGH PULLEY

STATION OR THE LOW PULLEY STATION

To use the high pulley station or the low pulley station,

first place the desired weights on the weight carriage

(see ATTACHING WEIGHTS TO THE WEIGHT CAR-

RIAGE OR THE BARBELL on page 15). Next, attach

the Lat Bar (38) to the High Cable (54) or the Low

Cable (not shown) with a Cable Clip (51). 38

WARNING: Always disconnect the

Lat Bar (38) when performing an exercise that

does not require using the Lat Bar.

USING THE CURL PAD

To use the Curl Pad (29), slide the Curl Post (28) into

the Bench Leg (30) and secure it with the Curl Post

Adjustment Knob (90).

When the Curl Pad (29) is not in use, it should be

stored away from the weight bench so as not to inter-

fere with other exercises.

TIGHTENING THE CABLES

Woven cable, the type of cable used on the weight

bench, can stretch slightly after it is first used. If there is

slack in the cables, tighten them as described below.

Remove the M10 x 45mm Bolt (71) and the M10 Nylon

Locknut (68) attaching the lower Pulley (53) and Cable

Trap (52) to the two Pulley Plates (17). Reattach the

lower Pulley and Cable Trap to the higher holes in the

Pulley Plates using the Bolt and Nylon Locknut.

If moving just the lower Pulley (53) does not sufficiently

tighten the cables, you can also move the upper Pulley

down one set of holes in the Pulley Plates (17).

REMOVING THE PAD TUBE

For certain exercises, the indicated Pad Tube (35) and

Foam Pads (41) must be removed. To do this, slide one

of the Foam Pads off the Pad Tube, and then pull the

Pad Tube out of the Bench Leg (30).

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, and devel-

op your heart and lungs.

PERSONALIZING 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 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.

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,

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.

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

18 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.

MUSCLE CHART

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 familiarizing

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. The

chart on page 19 of this manual can be photocopied

and used to schedule and record your workouts. 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.

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. Rectus Abdominus (stomach)

M. Adductor (inner thigh)

N. Trapezius (upper back)

O. Rhomboideus (upper back)

P. Deltoid (shoulder)

Q. Triceps (back of arm)

R. Latissimus Dorsi (mid back)

S. Spinae Erectors (lower back)

T. Gluteus Medius (hip)

U. Gluteus Maximus (buttocks)

V. Hamstring (back of leg)

W. Gastrocnemius (back of calf)

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.

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.

Key No. Qty. Description Key No. Qty. Description

1 1 Right Base

2 1 Center Base

3 1 Left Base

4 1 Weight Guide Base

5 1 Foot Plate

6 6 Joint Plate

7 2 Front Upright

8 2 Rear Upright

9 2 Weight Guide

10 1 Right Frame

11 1 Center Frame

12 1 Left Frame

13 1 Chin-up Bar

14 1 Weight Guide Frame

15 1 Weight Carriage

16 2 Carriage Bushing

17 2 Pulley Plate

18 2 Weight Bumper

19 1 Right Weight Rest

20 1 Right Weight Spotter

21 12 Square Bushing

22 6 Adjustment Knob

23 1 Right Backrest Frame

24 1 Left Backrest Frame

25 1 Backrest

26 1 Bench Frame

27 1 Seat

28 1 Curl Post

29 1 Curl Pad

30 1 Bench Leg

31 1 Leg Lever

32 1 Weight Tube

33 1 “U” Base

34 1 Bench Base

35 3 Pad Tube

36 1 Weight Adapter

37 2 Weight Adapter Bushing

38 1 Lat Bar

39 1 Strap

40 1 Backrest Pin

41 6 Foam Pad

42 1 Weight Bar

43 2 Weight Clip

44 4 Weight Clip Sleeve

45 2 2.5-lb. Weight

46 4 5-lb. Weight

47 2 10-lb. Weight

48 2 25-lb. Weight

49 2 35-lb. Weight

50 2 45-lb. Weight

51 1 Cable Clip

52 2 Cable Trap

53 7 Pulley

54 1 High Cable

55 1 Low Cable

56 5 60mm Square Outer Cap

57 5 60mm Square Inner Cap

58 4 1” Square Inner Cap

59 2 1” x 2” Inner Cap

60 2 Handgrip

61 3 45mm Square Inner Cap

62 2 51mm x 76mm Outer Cap

63 2 50mm Square Outer Cap

64 6 3/4” Round Inner Cap

65 1 1” Round Inner Cap

66 1 Angled Cap

67 1 Weight Adapter Pin

68 54 M10 Nylon Locknut

69 5 M8 Nylon Locknut

70 36 M10 x 78mm Bolt

71 3 M10 x 45mm Bolt

72 4 M8 x 72mm Bolt

73 3 M10 x 75mm Bolt

74 2 M10 x 66mm Bolt

75 10 M8 Flat Washer

76 16 M10 Flat Washer

77 2 24mm Spacer

78 1 51mm Spacer

79 2 28mm Spacer

80 4 18mm Spacer

81 1 M10 x 178mm Bolt

82 6 M6 x 16mm Screw

83 3 M10 x 65mm Bolt

84 4 M10 x 58mm Carriage Bolt

85 4 M6 x 38mm Screw

86 4 M6 Washer

87 1 M8 x 58mm Bolt

88 1 10mm Spacer

89 2 51mm Round Inner Cap

90 1 Curl Post Adjustment Knob

91 2 M10 x 50mm Bolt

92 1 Left Weight Rest

93 1 Left Weight Spotter

94 1 Curl Bar

# 1 User’s Manual

# 1 Exercise Guide

PART LIST—Model No. WEBE34110 R0701A

EXPLODED DRAWING—Model No. WEBE34110

83 76

45 46 47

49 50

21 20

21 93

53 52

68 70

76 74

53 53

68 68

30 4

4343 43

EXPLODED DRAWING—Model No. WEBE34110 R0701A

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:

• The MODEL NUMBER of the product (WEBE34110)

• The NAME of the product (CLUB WEIDER®565 weight bench)

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

• The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED

DRAWING at the center of this manual).

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

LIMITED WARRANTY

ORDERING REPLACEMENT PARTS

Weider Club 565 Bench Webe3411 Users Manual *WEBE34110 176488

Weider-Webe34110-Owner-S-Manual weider-webe34110-owner-s-manual

WEBE34110 to the manual 3cc9236e-4f04-42ac-99bc-aacc4177b72f

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