Weider Home Gym WEBE09900 User Manual

¨
145  
USERÕS MANUAL  
Model No. WEBE09900  
Serial No.  
Write the serial number in the  
space above for future reference.  
Serial Number Decal (Under Seat)  
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.ÐFri., 6 a.m.Ð6 p.m. MST  
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.  
barbell with the same amount of weight on  
the weight rests to balance the bench.  
1. Read all instructions in this manual before  
using the weight bench.  
11. Keep hands and feet away from moving parts.  
2. The weight bench is intended for home use  
only. Do not use the weight bench in any  
commercial, rental, or institutional setting.  
12. Always wear athletic shoes for foot protec-  
tion while exercising.  
3. It is the responsibility of the owner to ensure  
that all users of the weight bench are ade-  
quately informed of all precautions.  
13. The weight bench does not include weights.  
The weight bench is designed to support a  
maximum of 460 pounds, including the user,  
a weight bar, and weights. Do not place more  
that 210 pounds, including a weight bar and  
weights, on the weight rests. Do not place  
more than 130 pounds on the leg lever.  
4. Use the weight bench only as described in  
this manual.  
5. Use the weight bench only on a level surface.  
Cover the floor beneath the weight bench to  
protect the floor.  
14. Make sure that the adjustment knobs are  
inserted completely and tightened into the  
uprights before beginning any exercise.  
6. Inspect and tighten all parts each time you  
use the weight bench. Replace any worn  
parts immediately.  
15. When adjusting the position of the backrest,  
make sure that the adjustment pin is inserted  
through both adjustment tubes and that the  
pin clip is attached (see page 10).  
7. Keep children under the age of 12 and pets  
away from the weight bench at all times.  
16. If you feel pain or dizziness at any time while  
exercising, stop immediately and begin cool-  
ing down.  
8. Always be sure there is an equal amount of  
weight on each end of your barbell (not  
included) when you are using it. When  
adding or removing weights, always keep  
some weight on both ends of the barbell to  
prevent the barbell from tipping.  
17. Always exercise with a partner. When you  
are performing bench press exercises, your  
partner should stand behind you to catch the  
barbell if you cannot complete a repetition.  
9. Do not use a barbell that is longer than six  
feet with the weight bench.  
18. When you put weight on the weight rests,  
make sure you put at least ten pounds on the  
leg lever to balance the weight bench.  
10. When you are using the leg lever, place a  
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 WEIDER¨ PRO 145 weight Service Department toll-free at 1-800-999-3756,  
bench. The versatile WEIDER¨ PRO 145 weight bench Monday through Friday, 6 a.m. until 6 p.m. Mountain  
is designed to be used with your own weight set (not  
included) to develop every major muscle group of the  
body. Whether your goal is a shapely figure, dramatic  
Time (excluding holidays). To help us assist you,  
please note the product model number and serial  
number before calling. The model number is  
muscle size and strength, or a healthier cardiovascular WEBE09900. The serial number can be found on a  
system, the WEIDER¨ PRO 145 will help you to  
achieve the specific results you want.  
decal attached to the weight bench (see the front  
cover of this manual).  
For your benefit, read this manual carefully before  
using the WEIDER¨ PRO 145 weight bench. If you  
have additional questions, please call our Customer  
Before reading further, please look at the drawing  
below and familiarize yourself with the parts that are  
labeled.  
Weight Rest  
Adjustment Knob  
Upright  
Backrest  
Seat  
Leg Lever  
Adjustment Tubes  
Weight Tube  
4
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Part Identification Chart  
This chart is provided to help you identify the small parts used in assembly. The number in parentheses below  
each part refers to the key number of the part. The second number refers to the quantity needed for assembly.  
Important: Some parts may have been pre-assembled for shipping purposes. If you cannot find a part in  
the parts bags, check to see if it has been pre-assembled.  
M10 x 81mm Bolt (35)Ñ10  
M10 x 72mm Bolt (14)Ñ1  
M6 Washer (25)Ñ4  
M10 x 65mm Bolt (18)Ñ2  
M8 Washer (38)Ñ2  
M8 x 58mm Bolt (39)Ñ1  
M6 x 38mm Screw (16)Ñ4  
M10 Washer (24)Ñ4  
M6 x 16mm Screw (15)Ñ4  
M8 Nylon Locknut (13)Ñ1  
M4 x 16mm Screw (34)Ñ4  
Spacer (37)Ð1  
M10 Nylon Locknut (19)Ñ14  
5
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Assembly  
Before beginning assembly, carefully read the  
following information and instructions:  
¥ As you assemble the weight bench, make sure  
that all parts are oriented as shown in the draw-  
ings.  
¥ Place all parts of the weight bench in a cleared  
area and remove the packing materials; do not  
dispose of the packing materials until assembly  
is completed.  
THE FOLLOWING TOOLS (NOT INCLUDED)  
ARE REQUIRED FOR ASSEMBLY:  
¥ Two (2) adjustable wrenches  
¥ One (1) phillips screwdriver  
¥ One (1) rubber mallet  
¥ Read each assembly step before you begin.  
¥ For help identifying the small parts used in  
assembly, use the PART IDENTIFICATION  
CHART on the previous page. Note: Some  
small parts may have been pre-attached for ship-  
ping purposes. If a part is not in the parts bag,  
check to see if it has been pre-attached.  
¥ Lubricant, such as grease or petroleum jelly,  
and soapy water will also be needed.  
Assembly will be more convenient if you have the  
following tools: A socket set, a set of open-end or  
closed-end wrenches, or a set of ratchet wrenches.  
¥ Tighten all parts as you assemble them, unless  
instructed to do otherwise.  
1. Before assembling this weight bench, be sure  
that you have read and understand the infor-  
mation in the box above.  
1
1
30  
7
The help of another person is recommended for  
assembly.  
1
7
Warning  
Decal  
19  
20  
Position the Crossbar (3) as shown. Attach the  
Crossbar to each Upright Base (7) with four M10  
x 81mm Bolts (35), a Support Plate (20), and four  
M10 Nylon Locknuts (19). Note the position of  
the warning decal and make sure the Upright  
Bases are oriented exactly as shown.  
3
19  
20  
30  
20  
Slide the Uprights (1) into the Upright Bases (7)  
and secure them at the desired height with two  
M10 x 67mm Adjustment Knobs (30).  
35  
20  
35  
2. While another person holds the Crossbar (3),  
attach the Frame (2) to the Crossbar with two  
M10 x 81mm Bolts (35) and two M10 Nylon  
Locknuts (19).  
2
3
2
35  
19  
6
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3. Tap a 45mm Square Inner Cap (21) into the Front  
Leg (8) as shown. Attach the Front Leg to the  
Frame (2) with two M10 x 65mm Bolts (18), two  
M10 Washers (24), and two M10 Nylon Locknuts  
(19).  
3
19  
21  
2
24  
18  
19  
8
4. Tap two 45mm Square Inner Caps (21) into the  
Leg Lever (4) as shown.  
4
21  
Tap a 1Ó Round Inner Cap (23) into the indicated  
end of the Weight Tube (33). Insert the Weight  
Tube into the Leg Lever (4). Make sure the  
Weight Tube is angled up so that weights will  
not slide off. Press the 1Ó Angled Cap (29) onto  
the other end of the Weight Tube.  
4
33  
29  
23  
21  
5. Lubricate the M10 x 72mm Bolt (14). Attach the  
Leg Lever (4) to the Front Leg (8) with the Bolt  
and an M10 Nylon Locknut (19). Do not overtight-  
en the Nylon Locknut; the Leg Lever must be  
able to pivot freely.  
5
8
19  
4
Attach the Spacer (37) to the Leg Lever (4) with  
the M8 x 58mm Bolt (39), two M8 Washers (38),  
and an M8 Nylon Locknut (13). Note: The Spacer  
will fit tightly inside the Leg Lever.  
39  
38  
14ÐLubricate  
37  
38  
13  
6. Press four 1Ó Square Inner Caps (12) into the  
Backrest Tubes (5, 26). Press two 1Ó x 2Ó Inner  
Caps (36) into the adjustment tubes.  
6
6
Wide  
End  
12  
With the wide end of the Backrest (6) positioned  
as shown, attach the Backrest Tubes (5, 26) to  
the Backrest with four M6 x 38mm Screws (16)  
and four M6 Washers (25). Note: The Backrest  
Tubes and the Backrest must be oriented  
exactly as shown.  
25  
5
16  
26  
Adjustment  
Tubes  
12  
25  
16  
36  
25  
16  
7
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7. Lubricate the M10 x 178mm Bolt (17). Attach the  
Backrest Tubes (5, 42) to the Frame (2) with the  
Bolt, two M10 Washers (24), and an M10 Nylon  
Locknut (19).  
7
6
Secure the Backrest (6) to the Frame (2) with the  
Adjustment Pin (32) through one of the three sets  
of holes in the adjustment tubes. Secure the  
Adjustment Pin with the Pin Clip (27).  
5
42  
32  
17ÑLubricate  
Adjustment  
Tubes  
Make sure the Adjustment Pin (32) is com-  
pletely inserted through both holes in the  
adjustment tubes.  
24  
2
27  
19  
8. With the wide end of the Seat (11) positioned as  
shown, attach the Seat to the brackets on the  
Frame (2) with four M6 x 16mm Screws (15).  
8
11  
Wide  
End  
2
15  
9. Tap two 3/4Ó Round Inner Caps (9) into each Pad  
Tube (10). Insert the Pad Tubes into the holes in  
the Leg Lever (4) and the Front Leg (8). Slide two  
Foam Pads (22) onto each Pad Tube.  
9
22  
4
10  
8
9
10  
22  
10. Make sure that all parts are properly tightened before you use the weight bench. The use of all  
remaining parts will be explained in USING THE WEIGHT BENCH on pages 9 and 10.  
8
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Using the Weight Bench  
The weight bench is designed to be used with your own weight set (not included). The steps below explain how  
the weight bench can be adjusted. See EXERCISE GUIDELINES on page 11 for important exercise information  
and refer to the accompanying exercise poster to see the correct form for several exercises. Refer also to the  
exercise information accompanying your weight set (not included) for additional exercises.  
Inspect and tighten all parts each time you use the weight bench. Replace any worn parts immediately. The  
weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.  
ATTACHING WEIGHTS TO THE LEG LEVER  
To use the Leg Lever (4), slide the desired weights  
(not included) onto the Weight Tube (33).  
4
WARNING:  
Do not place more  
than 130 pounds on the leg lever.  
33  
Weight  
1
ADJUSTING THE UPRIGHTS  
30  
The Uprights (1) can be adjusted to five heights for  
different exercises. To adjust the height, remove the  
M10 x 67mm Adjustment Knobs (30) from both  
Uprights and Upright Bases (7). Slide the Uprights to  
the desired position and re-insert the Adjustment  
Knobs.  
1
7
WARNING:  
Always set both  
30  
uprights at the same height. Make sure that  
the adjustment knobs are inserted completely  
and tightened into the uprights.  
7
9
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ADJUSTING THE BACKREST  
The Backrest (6) 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 Adjustment Pin (32) and lower the Backrest until it  
rests directly on the Crossbar (3). Re-insert the  
Adjustment Pin and secure it with the Pin Clip (43).  
6
32  
To adjust the Backrest (6) to the level position, insert  
the Adjustment Pin (32) through the top set of holes,  
and secure it with the Pin Clip (43).  
To adjust the Backrest (6) to an incline position, insert  
the Adjustment Pin (32) as shown through one of the  
lower two sets of holes in the backrest adjustment  
tubes. Secure the Adjustment Pin with the Pin Clip  
(43).  
3
43  
WARNING:  
When adjusting the  
Adjustment Tubes  
position of the seat, make sure that the  
adjustment pin is inserted through both  
adjustment tubes.  
10  
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Exercise Guidelines  
THE FOUR BASIC TYPES OF WORKOUTS  
¥ Muscle Building  
PERSONALIZING YOUR EXERCISE PROGRAM  
We have not specified an exact length of time for  
each workout, or a specific number of repetitions or  
sets for each exercise. It is very important to avoid  
overdoing it during the first few months of your exer-  
cise program, and to progress at your own pace. If  
you experience pain or dizziness at any time while  
exercising, stop immediately and begin to cool down.  
Find out what is wrong before continuing. Remember  
that adequate rest and a proper diet are also impor-  
tant.  
In order to increase the size and strength of your  
muscles, you must push your muscles to a high per-  
centage of their capacity. You must also progressively  
increase the intensity of your exercise so that your  
muscles will continually adapt and grow. Each individ-  
ual exercise can be tailored to the proper intensity  
level by changing the amount of weight used, or the  
number of repetitions or sets performed. (A Òrepeti-  
tionÓ is one complete cycle of an exercise, such as  
one sit-up. A ÒsetÓ is a series of repetitions performed  
consecutively.)  
WARMING UP  
Begin each workout with 5 to 10 minutes of light  
stretching and exercise to warm up. Warming up pre-  
pares your body for exercise by increasing circulation,  
raising your body temperature and delivering more  
oxygen to your muscles.  
The proper amount of weight for each exercise  
depends upon the individual user. It is up to you to  
gauge your limits. Select the amount of weight that  
you think is right for you. Begin with 3 sets of 8 repeti-  
tions for each exercise that you perform. Rest for 3  
minutes after each set. When you can complete 3  
sets of 12 repetitions without difficulty, increase the  
amount of weight.  
WORKING OUT  
Each workout should include 6 to 10 different exercis-  
es. Select exercises for every major muscle group,  
with emphasis on the areas that you want to develop  
the most. To give balance and variety to your work-  
outs, vary the exercises from workout to workout.  
¥ Toning  
To tone your muscles, you must push your muscles to  
a moderate percentage of their capacity. Select a  
moderate amount of weight and increase the number  
of repetitions in each set. Complete as many sets of  
15 to 20 repetitions as possible without discomfort.  
Rest for 1 minute after each set. Work your muscles  
by completing more sets rather than by using high  
amounts of weight.  
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  
¥ Weight Loss  
In order to obtain the greatest benefits from exercis-  
ing, it is essential to maintain proper form.  
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.  
Maintaining proper form means moving through the  
full range of motion for each exercise, and moving  
only the appropriate parts of the body. Exercising in  
an uncontrolled manner will leave you feeling  
exhausted. On the exercise poster accompanying this  
manual, you will find photographs showing the correct  
form for several exercises. A description of each exer-  
cise is also provided, along with a list of the muscles  
affected. Refer to the muscle chart on page 12 to find  
the locations of the muscles.  
¥ Cross Training  
In the pursuit of a complete and well-balanced fitness  
program, many have found that cross training is the  
answer. We recommend that on Monday, Wednesday  
and Friday, you plan weight training workouts. On  
Tuesday and Thursday, plan 20 to 30 minutes of aero-  
bic exercise, such as cycling, running or swimming.  
Rest from both weight training and aerobic exercise  
for at least one full day each week to give your body  
time to regenerate. By combining weight training with  
aerobic exercise, you can reshape and strengthen  
your body, plus develop a stronger heart and lungs.  
The repetitions in each set should be performed  
smoothly and without pausing. The exertion stage of  
each repetition should last about half as long as the  
return stage. Proper breathing is important. Exhale  
during the exertion stage of each repetition and inhale  
during the return stroke; never hold your breath. Rest  
11  
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for 3 minutes after each set if you are doing a muscle  
building workout, 1 minute after each set if you are  
doing a toning workout, and 30 seconds after each set For motivation, keep a record of each workout. The  
STAYING MOTIVATED  
if you are doing a weight loss workout. Plan to spend charts on page 13 of this manual can be photocopied  
the first couple of weeks familiarizing yourself with the and used to schedule and record your workouts. List  
equipment and learning the proper form for each exer- the date, exercises performed, weight, and numbers of  
cise.  
sets and repetitions completed. Record your weight  
and key body measurements at the end of every  
month.  
COOLING DOWN  
End each workout with 5 to 10 minutes of stretching.  
Include stretches for both your arms and legs. Move  
slowly as you stretchÑdo not bounce. Ease into each  
stretch gradually and go only as far as you can without  
strain. Stretching at the end of each workout is very  
effective for increasing flexibility.  
Remember, the key to achieving the greatest results is  
to make exercise a regular and enjoyable part of your  
everyday life.  
MUSCLE CHART  
N
A. Sternomastoid (neck)  
B. Pectoralis Major (chest)  
A
O
C. Biceps (front of arm)  
P
B
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)  
C
Q
D
R
E
S
F
L
T
L. Rectus Abdominus (stomach)  
M. Adductor (inner thigh)  
N. Trapezius (upper back)  
O. Rhomboideus (upper back)  
P. Deltoid (shoulder)  
G
M
H
U
I
V
J
Q. Triceps (back of arm)  
W
R. Latissimus Dorsi (mid back)  
S. Spinae Erectors (lower back)  
T. Gluteus Medius (hip)  
K
U. Gluteus Maximus (buttocks)  
V. Hamstring (back of leg)  
W. Gastrocnemius (back of calf)  
12  
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MONDAY  
Date:  
/
EXERCISE  
WEIGHT  
WEIGHT  
WEIGHT  
SETS  
SETS  
SETS  
REPS  
REPS  
REPS  
/
AEROBIC EXERCISE  
EXERCISE  
TUESDAY  
Date:  
/
/
WEDNESDAY  
Date:  
/
/
AEROBIC EXERCISE  
EXERCISE  
THURSDAY  
Date:  
/
/
FRIDAY  
Date:  
/
/
Make photocopies of this page for scheduling and recording your workouts.  
13  
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R0800A  
Part ListÑModel No. WEBE09900  
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  
2
1
1
1
1
1
2
1
4
2
1
4
1
1
4
4
1
2
14  
4
3
Upright  
Frame  
Crossbar  
Leg Lever  
Right Backrest Tube  
Backrest  
Upright Base  
22  
23  
24  
25  
26  
27  
28  
29  
30  
31  
32  
33  
34  
35  
36  
37  
38  
39  
#
4
1
4
4
1
1
2
1
2
2
1
1
4
10  
2
1
2
1
1
1
Foam Pad  
1Ó Round Inner Cap  
M10 Washer  
M6 Washer  
Left Backrest Tube  
Pin Clip  
Carriage Bushing  
1Ó Angled Cap  
M10 x 67mm Adjustment Knob  
60mm x 50mm Bushing  
Adjustment Pin  
Front Leg  
3/4Ó Round Inner Cap  
Pad Tube  
Seat  
1Ó Square Inner Cap  
M8 Nylon Locknut  
M10 x 72mm Bolt  
M6 x 16mm Screw  
M6 x 38mm Screw  
M10 x 178mm Bolt  
M10 x 65mm Bolt  
M10 Nylon Locknut  
Support Plate  
45mm Square Inner Cap  
Weight Tube  
M4 x 16mm Screw  
M10 x 81mm Bolt  
1Ó x 2Ó Inner Cap  
Spacer  
M8 Washer  
M8 x 58mm Bolt  
UserÕs Manual  
Exercise Poster  
#
Ò#Ó Indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover for  
information on ordering replacement parts.  
14  
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R0800A  
Exploded DrawingÑModel No. WEBE09900  
6
12  
1
5
25  
26  
16  
28  
12  
25  
34  
16  
31  
30  
25  
34  
36  
19  
20  
35  
35  
19  
3
7
19  
35  
35  
1
20  
11  
21  
19  
21  
32  
28  
19  
17  
34  
24  
31  
34  
19  
22  
4
19  
24  
2
18  
39  
38  
19  
30  
19  
14  
24  
37  
27  
7
29  
22  
23  
8
15  
19  
38  
33  
21  
13  
10  
9
9
10  
9
9
35  
22  
22  
15  
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Ordering Replacement Parts  
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 (WEBE09900)  
¥ The NAME of the product (WEIDER¨ PRO 145 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).  
Limited Warranty  
ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and mate-  
rial, under normal use and service conditions, for a period of ninety (90) days from the date of purchase. This  
warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replacing  
or repairing, at ICON's option, the product at one of its authorized service centers. All products for which war-  
ranty claim is made must be received by ICON at one of its authorized service centers with all freight and other  
transportation charges prepaid, accompanied by sufficient proof of purchase. All returns must be pre-autho-  
rized by ICON. This warranty does not extend to any product or damage to a product caused by or attribut-  
able to freight damage, abuse, misuse, improper or abnormal usage or repairs not provided by an ICON  
authorized service center, products used for commercial or rental purposes, or products used as store display  
models. No other warranty beyond that specifically set forth above is authorized by ICON.  
ICON is not responsible or liable for indirect, special or consequential damages arising out of or in connection  
with the use or performance of the product or damages with respect to any economic loss, loss of property,  
loss of revenues or profits, loss of enjoyment or use, costs of removal, installation or other consequential dam-  
ages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequen-  
tial damages. Accordingly, the above limitation may not apply to you.  
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of mer-  
chantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein.  
Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation  
may not apply to you.  
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.  
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813  
Part No. 166296 R0800A  
Printed in China © 2000 ICON Health & Fitness, Inc.  
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