Model No. WEBE09310
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 or damaged parts, we
will guarantee complete satisfac-
tion through direct assistance
from our factory.
TO AVOID DELAYS, PLEASE
CALL DIRECT TO OUR TOLL-
FREE CUSTOMER HOT LINE.
The trained technicians on our
customer hot line will provide
immediate assistance, free of
charge.
Patent Pending
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 manu-
al for future reference.
new products, prizes,
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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.
10. Always remove the curl post from the front
leg before performing leg curls with the leg
lever.
2. It is the responsibility of the owner to ensure
that all users of the weight bench are ade-
quately informed of all precautions.
11. Do not use a barbell that is longer than six
feet with the weight bench. Note: The weight
bench does not include weights or a barbell.
3. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
12. When you are using the leg lever, place a
barbell with the same amount of weight on
the weight rests to balance the bench.
4. Keep children under the age of 12 and pets
away from the weight bench at all times.
13. Always keep an equal amount of weight on
both ends of your barbell 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.
5. Use the weight bench only on a level surface.
Cover the floor beneath the weight bench to
protect the floor.
14. Keep hands and feet away from moving parts.
6. Make sure all parts are properly tightened
each time you use the weight bench. Replace 15. The weight bench is designed to support a
any worn parts immediately.
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.
7. Always wear athletic shoes for foot protec-
tion while exercising.
8. Make sure that the adjustment knobs are
inserted completely and tightened into the
uprights before beginning any exercise.
16. 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. When adjusting the backrest, make sure the
adjustment tube is securely seated in the
adjustment brackets.
17. If you feel pain or dizziness while exercising,
stop immediately and begin cooling down.
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 versatile WEIDER® 320
weight bench. The WEIDER® 320 is designed to be
used with your own weight set (not included) to help
you develop every major muscle group of the body.
Whether your goal is a shapely figure, dramatic
increase in muscle size and strength, or a healthier
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 WEBE09310. The serial number can be
found on a decal attached to the weight bench (see
cardiovascular system, the WEIDER® 320 will help you the front cover of this manual).
achieve the specific results you want.
Before reading further, please look at the drawing
For your benefit, read this manual carefully before
using the weight bench. If you have additional ques-
tions, please call our Customer Service Department
below and familiarize yourself with the parts that are
labeled.
Weight Rests
Note: The terms “right side” and “left side”
are determined relative to a person sitting on
the bench; they do not correspond to what is
right and left on the drawings in the manual.
Right Side
Adjustment
Knob
Seat
Backrest
Curl Pad
Left Side
Leg Lever
Adjustment Tube
Weight Tube
4
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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 x 60mm Bolt (30)
M10 Nylon Locknut (11)
M10 Flat Washer (29)
M6 x 62mm Screw (38)
M8 Nylon Locknut (25)
M8 x 58mm Carriage Bolt (36)
M8 Flat Washer (10)
M6 x 16mm Screw (31)
M10 x 64mm Bolt (12)
M6 x 38mm Screw (14)
M6 Flat Washer (26)
M8 x 68mm Bolt (22)
M10 x 168mm Bolt (8)
5
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ASSEMBLY
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
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.
• 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
Before beginning assembly, carefully read the
following information and instructions:
• One standard screwdriver
• One Phillips screwdriver
• Assembly requires two people.
• Lubricant, such as grease or petroleum jelly,
and soapy water.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
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.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
1. Before assembling the weight bench, make sure
that you have read and understand the informa-
tion in the box above.
1
1
24
25
Press a 50mm Square Inner Cap (24) into the end
of the Bench Frame (1).
10
Attach the Bench Frame (1) to the Front Leg (2)
using two M8 x 60mm Bolts (30), two M8 Flat
Washers (10), and two M8 Nylon Locknuts (25).
25
30
10
2
2. Insert a 50mm Square Inner Cap (24) into the Left
Base Frame (3). Attach the Left Base Frame to the
Bench Frame (1) using an M8 x 58mm Carriage
Bolt (36), an M8 x 68mm Bolt (22), and two M8
Nylon Locknuts (25). Attach the Right Base Frame
(35) in the same manner.
2
5
4
24
Attach the Left Upright (4) to the Left Base Frame
(3) with two M8 x 58mm Carriage Bolts (36) and
two M8 Nylon Locknuts (25). Attach the Right
Upright (5) to the Right Base Frame (35) in the
same manner.
25
1
35
24
25
3
22
36
36
6
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3. Press 2 1/2” Square Bushings (23) onto the Left
and Right Uprights (4, 5). Slide the Weight Rests
(6) into the Uprights and secure them at the desired
height with two Adjustment Knobs (27). Both
3
Weight Rests should be set at the same height.
6
6
23
5
27
23
27
4
4. Press two 38mm Square Inner Caps (32) into the
ends of the Leg Lever (9). Press a 1” Round Inner
Cap (21) into the indicated end of the weight tube.
Slide a Weight Stop (34) over the weight tube.
Press a 1” Round Angle Cap (28) onto the opposite
end of the weight tube.
4
33
9
28
32
18
33
34
19
Insert 3/4” Round Inner Caps (18) into the ends of
two Pad Tubes (19). Slide the Pad Tubes into the
holes at the ends of the Leg Lever (9). Slide four
Foam Pads (33) onto the ends of the Pad Tubes.
33
21
Weight 32
Tube
18
19
33
5. Press two 3/4” Round Inner Caps (18) into the ends
of a Pad Tube (19). Slide the Pad Tube into the
large hole in the Front Leg (2) as shown. Slide a
Foam Pad (33) onto each end of the Pad Tube.
5
18
33
19
Attach the Leg Lever (9) to the Front Leg (2) using
an M10 x 64mm Bolt (12) and an M10 Nylon
Locknut (11). Do not overtighten the Nylon
Locknut; the Leg Lever must be able to pivot
freely.
11
9
2
12
33
7
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6. Press 1” Square Inner Caps (7) into the ends of
both Backrest Tubes (20). Lubricate the M10 x
168mm Bolt (8). Attach the Backrest Tubes to the
Bench Frame (1) with the Bolt, two M10 Flat
Washers (29), and an M10 Nylon Locknut (11). Do
not overtighten the Nylon Locknut; the Backrest
Tubes must be able to pivot freely.
6
39
37
Pin
39
7
5
20
Press two 25.4mm x 38.1mm Square Inner Caps
(39) into the Adjustment Tube (37). Slide the
Adjustment Tube into the adjustment brackets on
the Uprights (4, 5) with the pins on the Adjustment
Tube facing downward.
7
11
29
Bracket
4
29
8
1
7. Attach the Seat (16) to the Bench Frame (1) using
two M6 x 16mm Screws (31), an M6 x 62mm Screw
(38), and an M6 Flat Washer (26).
7
16
1
26
38
31
8. Attach the Backrest (15) to the Backrest Tubes (20)
using four M6 x 38mm Screws (14) and four M6
Flat Washers (26).
8
Make sure that the Backrest (15) is oriented so
that there is a gap between the Backrest and the
Seat (16).
15
16
14
26
20
26
14
9. Attach the Curl Pad (17) to the Curl Post (13) using
two M6 x 16mm Screws (31).
9
31
17
10. Make sure all parts of the weight bench are
properly tightened. The use of all remaining
parts will be explained in ADJUSTMENTS, begin-
ning on the following page.
13
8
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ADJUSTMENTS
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 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.
ADJUSTING THE BACKREST
The Backrest (15) can be set to three different posi-
5
tions: a level position, a decline position, and an incline
position.
Brackets
To change the position of the Backrest (15), move the
Adjustment Tube (37) to a different set of adjustment
brackets on the Uprights (4, 5).
4
15
Make sure that the Adjustment Tube (37) is securely
seated in the adjustment brackets.
37
FOLDING THE BACKREST
To perform squat exercises, you will need to fold the
Backrest (15) to the upright position.
To fold the Backrest (15), lift and pull it forward as far
as it will go. It will be held in place by its own weight.
WARNING:
Always fold the
Backrest (15) out of the way when performing
squat exercises. Do not sit on the seat when the
Backrest is folded.
Always place 50 pounds on the leg lever to
balance the bench when performing squat exer-
cises.
15
Do not stand with your back to the weight
bench when performing squat exercises. You
should be able to see the weight rests while
exercising so that you can safely return the bar-
bell when you finish the exercise.
9
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ATTACHING WEIGHTS TO THE LEG LEVER
To use the the Leg Lever (9), slide the desired amount
of weight (not included) onto the weight tube on the Leg
Lever.
9
WARNING:
Do not place more than
50 pounds on the Leg Lever (9).
Weight
Tube
ADJUSTING THE WEIGHT RESTS
To change the height of the Weight Rests (6), remove
your barbell from the Weight Rests. Then, remove
the Adjustment Knobs (27) from both Uprights (4, 5).
Position the Weight Rests at the desired height, so that
the holes in the Weight Rests and the Uprights are
aligned. Fully tighten the Adjustment Knobs into the
Weight Rests and the Uprights.
6
27
6
5
27
4
WARNING:
Always set both Weight
Rests (6) at the same height. The Adjustment
Knobs (27) must be inserted through the Weight
Rests and the Uprights (4, 5) and be firmly tight-
ened. Never tighten an Adjustment Knob into an
Upright before inserting the Weight Rest.
ATTACHING THE CURL POST
For some exercises, the Curl Post (13) must be
attached to the weight bench.
13
Insert the Curl Post (13) into the indicated hole in the
Front Leg (2). Align the holes in the Front Leg and the
Curl Post. Secure the Curl Post with an Adjustment
Knob (27). Make sure that you fully tighten the
Adjustment Knob.
27
2
10
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EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
PERSONALIZING YOUR EXERCISE PROGRAM
Muscle Building
Determining the exact length of time for each workout,
as well as the number of repetitions or sets complet-
ed, is an individual matter. It is important to avoid
overdoing it during the first few months of your exer-
cise program. You should progress at your own pace
and be sensitive to your body’s signals. If you experi-
ence pain or dizziness at any time while exercising,
stop immediately and begin cooling down. Find out
what is wrong before continuing. Remember that ade-
quate rest and a proper diet are important factors in
any exercise program.
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your
muscles will continually adapt and grow as you pro-
gressively 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.)
WARMING UP
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 repeti-
tions without difficulty, increase the amount of weight.
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
Toning
You can tone your muscles by pushing them to a
moderate percentage of their capacity. Select a mod-
erate 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.
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.
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 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
12 to find the names of the muscles.
Cross Training
Cross training is an efficient way to get a complete
and well-balanced fitness program. An example of a
balanced 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 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.
The combination of weight training and aerobic exer-
cise will reshape and strengthen your body, plus
develop your heart and lungs.
11
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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. 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
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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
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PART LIST—Model No. WEBE09310
R1001A
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
2
4
1
1
2
2
1
1
4
1
1
1
6
3
2
1
Bench Frame
Front Leg
Left Base Frame
Left Upright
Right Upright
Weight Rest
1” Square Inner Cap
M10 x 168mm Bolt
Leg Lever
M8 Flat Washer
M10 Nylon Locknut
M10 x 64mm Bolt
Curl Post
M6 x 38mm Screw
Backrest
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
2
2
3
10
5
3
1
2
2
4
2
6
1
1
6
1
1
2
M8 x 68mm Bolt
2 1/2” Square Bushing
50mm Square Inner Cap
M8 Nylon Locknut
M6 Flat Washer
Adjustment Knob
1” Round Angle Cap
M10 Flat Washer
M8 x 60mm Bolt
M6 x 16mm Screw
38mm Square Inner Cap
Foam Pad
Weight Stop
Right Base Frame
M8 x 58mm Carriage Bolt
Adjustment Tube
M6 x 62mm Screw
25.4mm x 38.1mm Square Inner
Cap
Seat
Curl Pad
3/4” Round Inner Cap
Pad Tube
Backrest Tube
1” Round Inner Cap
#
#
1
1
User’s Manual
Exercise Guide
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of this manual for information about ordering replacement parts.
14
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EXPLODED DRAWING—Model No. WEBE09310
R1001A
39
6
37
39
16
23
6
27
15
17
5
27
31
23
7
25
24
13
7
27
25
26
14
4
14
7
35
36
20
29
29
11
26
26
14
25
36
25
8
24
25
25
1
33
25
11
26
38
31
18
25
10
30
31
24
12
25
18
9
10
19
22
28
18
2
32
36
36
33
3
33
18
21
19
19
34
18
32
33
18
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 (WEBE09310)
• The NAME of the product (WEIDER® 320 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. 177211 R1001A
Printed in China © 2001 ICON Health & Fitness, Inc.
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