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Before You Begin
Thank you for selecting the WEIDER
¨
138 weight
bench. The WEIDER
¨
138 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 muscle size and strength,
or a healthier cardiovascular system, the WEIDER
138 will help you to achieve the specific results you
want.
For your benefit, read this manual carefully before
using the WEIDER
¨
138 weight bench. If you have
Barbell Locks
Uprights
Right Fly Arm
Backrest
Seat
Leg Lever
Weight Tube
Note: The terms ÒrightÓ and ÒleftÓ are determined relative
to a person sitting on the bench; they do not correspond
to right and left on the drawings in this manual.
additional questions, please call our Customer Service
Department at 08457 089 009. To help us assist you,
please note the product model number and serial
number before calling. The model number is
WEEMBE32610. 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 familiarise yourself with the parts that are
labelled.
Weight Rests
Support Rod
Left Fly Arm
Folding Bracket
4
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 familiarising
yourself with the equipment and learning the proper
form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
A
A
C. Biceps (front of arm)
D. Obliques (waist)
B
B
E. Brachioradials (forearm)
C
F. Hip Flexors (upper thigh)
C
G. Abductor (outer thigh)
D
D
H. Quadriceps (front of thigh)
I.
Sartorius (front of thigh)
E
E
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
H
H
O. Trapezius (upper back)
P. Rhomboideus (upper back)
I
I
Q. Posterior Deltoid (shoulder)
J
J
R. Triceps (back of arm)
S. Latissimus Dorsi (mid back)
K
K
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
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. 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.
L
L
F
F
M
M
U
U
G
G
N
N
13
O
O
P
P
Q
Q
R
R
S
S
T
T
V
V
W
W
X
X
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