Weider Home Gym WEBE09200 User Manual

Model No. WEBE09200  
Serial No.  
USER’S MANUAL  
Write the serial number in the  
space above for 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.–Fri., 6 a.m.–6 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!  
Download from Www.Somanuals.com. All Manuals Search And Download.  
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 before  
using the weight bench. Use the weight  
bench only as described in this manual.  
6. Keep children under 12 and pets away from  
the weight bench at all times.  
7. Keep hands and feet away from moving parts.  
2. It is the responsibility of the owner to ensure  
that all users of the weight bench are ade-  
quately informed of all precautions.  
8. Always wear athletic shoes for foot protec-  
tion while exercising.  
3. The weight bench is intended for home use  
only. Do not use the weight bench in any  
commercial, rental, or institutional setting.  
9. The weight bench is designed to support a  
maximum of 550 pounds, including the user  
and weights. Do not place more than 150  
pounds on the leg lever for normal use. Note:  
The weight bench does not include a barbell  
or weights.  
4. Use the weight bench only on a level surface.  
Cover the floor beneath the weight bench to  
protect the floor.  
10. If you feel pain or dizziness at any time while  
exercising, stop immediately and begin cool-  
ing down.  
5. Make sure that all parts are properly tight-  
ened each time you use the weight bench.  
Replace any worn parts immediately.  
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
Download from Www.Somanuals.com. All Manuals Search And Download.  
BEFORE YOU BEGIN  
Thank you for selecting the versatile WEIDER® PRO  
180 weight bench. The WEIDER® PRO 180 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 WEIDER® PRO  
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  
WEBE09200. The serial number can be found on a  
decal attached to the weight bench (see the front  
180 will help you achieve the specific results you want. cover of this manual).  
For your benefit, read this manual carefully before  
using the WEIDER® PRO 180 weight bench. If you  
have additional questions, please call our Customer  
Service Department toll-free at 1-800-999-3756,  
Before reading further, please review the drawing  
below and familiarize yourself with the parts that are  
labeled.  
Seat  
Curl Pad  
Backrest  
Leg Lever  
Bench Frame  
Weight Tube  
Adjustment Tubes  
4
Download from Www.Somanuals.com. All Manuals Search And Download.  
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 on page 14 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 Washer (29)  
M10 Washer (30)  
M6 Washer (36)  
10mm Spacer (38)  
M8 x 58mm Bolt (37)  
M8 Nylon Locknut (28)  
M10 x 58mm Carriage Bolt (34)  
M10 Nylon Locknut (27)  
M6 x 16mm Screw (32)  
M10 x 65mm Bolt (33)  
M6 x 38mm Screw (35)  
M10 x 68mm Bolt (40)  
5
Download from Www.Somanuals.com. All Manuals Search And Download.  
ASSEMBLY  
Place all parts in a cleared area and remove the  
packing materials. Do not dispose of the packing  
materials until assembly is completed.  
Make Things Easier for Yourself  
This manual is designed to ensure that the  
weight bench can be assembled successfully  
by anyone. Most people find that by setting  
aside plenty of time, assembly will go smoothly.  
The following tools (not included) are required  
for assembly:  
• Two adjustable wrenches  
• One rubber mallet  
Before beginning assembly, carefully read the  
following information and instructions:  
• One standard screwdriver  
Assembly requires two people.  
• One Phillips screwdriver  
For help identifying small parts, use the PART  
IDENTIFICATION CHART on page 5.  
• Lubricant, such as grease or petroleum jelly,  
and soapy water.  
Tighten all parts as you assemble them, unless  
instructed to do otherwise.  
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.  
As you assemble the weight bench, make sure all  
parts are oriented as shown in the drawings.  
1. 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.  
1
8
Press a 50mm Square Outer Cap (22) onto each  
end of the “U” Base (11).  
27  
11  
27  
Attach the Bench Leg (8) to the “U” Base (11) using  
two M10 x 58mm Carriage Bolts (34) and two M10  
Nylon Locknuts (27).  
34  
22  
2. Attach the Bench Frame (4) to the Bench Leg (8)  
using two M10 x 65mm Bolts (33), two M10  
2
33  
Washers (30), and two M10 Nylon Locknuts (27).  
30  
27  
4
33  
8
30  
6
Download from Www.Somanuals.com. All Manuals Search And Download.  
3. Press a 51mm x 76mm Outer Cap (21) onto each  
end of the Bench Base (12).  
3
4
5
27  
4
Attach the Bench Base (12) to the Bench Frame (4)  
using two M10 x 58mm Carriage Bolts (34) and two  
M10 Nylon Locknuts (27).  
12  
21  
34  
27  
21  
4. Press two Weight Adapter Bushings (15) into the  
ends of the Weight Adapter (14).  
15  
8
20  
14  
15  
Press three 45mm Square Inner Caps (20) into the  
Leg Lever (9). Press a 1” Round Inner Cap (24) into  
the indicated end of the Weight Tube (10). Insert  
the Weight Tube into the Leg Lever and press an  
Angled Cap (25) onto the other end of the Weight  
Tube. Secure the Weight Tube using an M8 x  
58mm Bolt (37), two M8 Washers (29), a 10mm  
Spacer (38), and an M8 Nylon Locknut (28).  
9
40  
38  
25  
37  
20  
29  
28  
10  
3
24  
20  
Lubricate an M10 x 68mm Bolt (40). Attach the Leg  
Lever (9) to the bracket on the Bench Leg (8) with  
the Bolt and an M10 Nylon Locknut (27). Do not  
overtighten the Nylon Locknut; the Leg Lever  
must pivot freely.  
Wide End  
5. Press the four 1” Square Inner Caps (18) into the  
ends of the Right and Left Backrest Frames (1, 2).  
Press the two 1” x 2” Inner Caps (19) into the  
adjustment tubes of the Backrest Frames.  
18  
2
18  
36  
1
35  
36  
35  
18  
Attach the Backrest (3) to the Backrest Frames (1,  
2) with four M6 x 38mm Screws (35) and four M6  
Washers (36). The Backrest Frames and the  
Backrest must be oriented as shown.  
36  
35  
19  
36  
35  
19  
18  
6. Lubricate the M10 x 178mm Bolt (31). Attach the  
Backrest Frames (1, 2) to the Bench Frame (4) with  
the Bolt, two M10 Washers (30), and an M10 Nylon  
Locknut (27).  
6
3
Secure the Backrest (3) in place by inserting the  
Backrest Pin (16) through one of the sets of holes  
in the Backrest Frames (1, 2) and through the hole  
in the Bench Frame (4). Make sure the Backrest  
Pin is completely inserted through both  
Backrest Frames.  
1
31  
2
30  
30  
27  
4
16  
7
Download from Www.Somanuals.com. All Manuals Search And Download.  
7. With the wide end of the Seat (5) positioned as  
shown, attach the Seat to the brackets on the Bench  
Frame (4) using four M6 x 16mm Screws (32).  
7
8
9
5
Wide End  
4
32  
8. Tap the six 3/4” Round Inner Caps (23) into the  
ends of the three Pad Tubes (13).  
17  
23  
Insert the Pad Tubes (13) into the indicated holes in  
the Leg Lever (9) and the Bench Leg (8). Slide two  
Foam Pads (17) onto each Pad Tube.  
9
17  
8
13  
23  
9. Attach the Curl Pad (7) to the Curl Post (6) with two  
M6 x 16mm Screws (32).  
7
Slide the Curl Post (6) into the Bench Leg (8). Align  
one of the adjustment holes in the Curl Post with  
the adjustment hole in the Bench Leg. Tighten the  
Adjustment Knob (39) into the holes in the Curl  
Post and the Bench Leg. Make sure you fully  
tighten the Adjustment Knob.  
32  
39  
6
8
10. Make sure all parts of the weight bench are properly tightened. The use of all remaining parts will be  
explained in ADJUSTMENTS, beginning on the following page.  
8
Download from Www.Somanuals.com. All Manuals Search And Download.  
ADJUSTMENTS  
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 11 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 several exercises.  
Make sure all parts are properly tightened each time you use the weight bench. Replace any worn parts immedi-  
ately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use sol-  
vents.  
ATTACHING WEIGHTS TO THE LEG LEVER  
9
To use the Leg Lever (9), slide the desired amount of  
weight (not included) onto the Weight Tube (10).  
To use Olympic weights, slide the Weight Adapter (14)  
onto the Weight Tube (10) and secure it with the Weight  
Adapter Pin (26).  
10  
14  
WARNING:  
Do not place more than  
150 pounds on the Leg Lever (9).  
26  
Weight  
REMOVING THE PAD TUBE  
8
For certain exercises, the indicated Pad Tube (13) and  
Foam Pads (17) 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 indicated hole in the Bench Leg (8).  
17  
13  
ADJUSTING THE BACKREST  
17  
The Backrest (3) 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 (16) and insert it through the top set of  
holes in the Backrest Frames (1, 2) and the Bench  
Frame (4).  
3
To adjust the Backrest (3) to the level position, insert  
the Backrest Pin (16) through the next set of holes in  
the Backrest Frames (1, 2) and the Bench Frame (4).  
To adjust the Backrest (3) to an incline position, insert  
the Backrest Pin (16) through one of the lower two sets  
of holes in the Backrest Frames (1, 2) and the Bench  
Frame (4).  
4
16  
1
WARNING:  
When adjusting the posi-  
2
tion of the Backrest (3), make sure that the  
Backrest Pin (16) is fully inserted through both  
Backrest Frames (1, 2) and the hole in the Bench  
Frame (4).  
9
Download from Www.Somanuals.com. All Manuals Search And Download.  
REMOVING THE CURL POST  
When the Curl Pad (7) is not in use, it should be stored  
away from the weight bench so that it will not interfere  
with other exercises. To remove the Curl Pad, loosen  
the Adjustment Knob (39) and slide the Curl Pad out of  
the Bench Leg (8).  
7
39  
8
10  
Download from Www.Somanuals.com. All Manuals Search And Download.  
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 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.)  
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  
The proper amount of weight for each exercise  
depends upon the individual user. You must gauge  
Begin each workout with 5 to 10 minutes of stretching  
your limits and select the amount of weight that is right and light exercise to warm up. Warming up prepares  
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.  
your body for more strenuous exercise by increasing  
circulation, raising your body temperature and deliver-  
ing more oxygen to your muscles.  
WORKING OUT  
Toning  
You can tone your muscles by pushing them to a mod- Each workout should include 6 to 10 different exercis-  
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.  
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  
through the full range of motion for each exercise, and  
Cross Training  
Cross training is an efficient way to get a complete and moving only the appropriate parts of the body.  
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.  
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  
12 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  
The combination of weight training and aerobic exer-  
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.  
11  
Download from Www.Somanuals.com. All Manuals Search And Download.  
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. The  
chart on page 13 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.  
COOLING DOWN  
End each workout with 5 to 10 minutes of stretching.  
Include stretches for both your arms and legs. Move  
MUSCLE CHART  
N
O
P
A. Sternomastoid (neck)  
B. Pectoralis Major (chest)  
C. Biceps (front of arm)  
D. Obliques (waist)  
A
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)  
C
D
E
Q
R
S
F
L
T
L. Rectus Abdominus (stomach)  
M. Adductor (inner thigh)  
G
M
N. Trapezius (upper back)  
O. Rhomboideus (upper back)  
P. Deltoid (shoulder)  
H
I
U
V
Q. Triceps (back of arm)  
J
K
W
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)  
12  
Download from Www.Somanuals.com. All Manuals Search And Download.  
EXERCISE  
WEIGHT  
WEIGHT  
WEIGHT  
SETS  
SETS  
SETS  
REPS  
REPS  
REPS  
MONDAY  
Date:  
/
/
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  
Download from Www.Somanuals.com. All Manuals Search And Download.  
PART LIST—Model No. WEBE09200  
R0801A  
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  
1
1
1
1
1
1
1
1
1
1
1
1
3
1
2
1
6
4
2
3
2
Right Backrest Frame  
Left Backrest Frame  
Backrest  
Bench Frame  
Seat  
Curl Post  
Curl Pad  
Bench Leg  
Leg Lever  
Weight Tube  
“U” Base  
Bench Base  
Pad Tube  
Weight Adapter  
Weight Adapter Bushing  
Backrest Pin  
22  
23  
24  
25  
26  
27  
28  
29  
30  
31  
32  
33  
34  
35  
36  
37  
38  
39  
40  
#
2
6
1
1
1
8
1
2
4
1
6
2
4
4
4
1
1
1
1
1
1
50mm Square Outer Cap  
3/4” Round Inner Cap  
1” Round Inner Cap  
Angled Cap  
Weight Adapter Pin  
M10 Nylon Locknut  
M8 Nylon Locknut  
M8 Washer  
M10 Washer  
M10 x 178mm Bolt  
M6 x 16mm Screw  
M10 x 65mm Bolt  
M10 x 58mm Carriage Bolt  
M6 x 38mm Screw  
M6 Washer  
M8 x 58mm Bolt  
10mm Spacer  
Adjustment Knob  
M10 x 68mm Bolt  
User’s Manual  
Foam Pad  
1” Square Inner Cap  
1” x 2” Inner Cap  
45mm Square Inner Cap  
51mm x 76mm Outer Cap  
#
Exercise Guide  
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.  
14  
Download from Www.Somanuals.com. All Manuals Search And Download.  
EXPLODED DRAWING—Model No. WEBE09200  
R0801A  
3
18  
18  
36  
35  
7
1
36  
35  
18  
2
36  
18  
35  
6
36  
35  
19  
5
32  
31  
27  
14  
30  
4
33  
15  
39  
27  
16  
27  
20  
32  
12  
21  
30  
21  
9
33  
40  
27  
27  
20  
8
29  
34  
25  
29  
28  
23  
37  
38  
26  
17  
10  
24  
13  
20  
22  
23  
17  
23  
11  
13  
17  
34  
22  
23  
17  
15  
Download from Www.Somanuals.com. All Manuals Search And Download.  
ORDERING REPLACEMENT PARTS  
To order replacement parts, 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 prepared to give  
the following information when calling:  
• The MODEL NUMBER of the product (WEBE09200)  
• The NAME of the product (WEIDER® PRO 180 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 on pages 14 and 15 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. 177941 R0801A  
Printed in China © 2001 ICON Health & Fitness, Inc.  
Download from Www.Somanuals.com. All Manuals Search And Download.  

Weider Home Gym WESY85201 User Manual
Well Traveled Living Patio Heater 60255 User Manual
Westinghouse Flat Panel Television EW40T2XW User Manual
Whirlpool Microwave Oven 18 User Manual
Whirlpool Refrigerator 4ED20ZK User Manual
Wilton Sander 4002 User Manual
Yamaha CD Player CRW8824E User Manual
Yamaha Outboard Motor lx225z User Manual
Zanussi Oven ZDQ 995 User Manual
Zephyr Ventilation Hood Z1C 00SL User Manual