Weider Home Gym WEBE13010 User Manual

Model No. WEBE13010  
Serial No.  
Write the serial number in the  
space above for reference.  
USER’S MANUAL  
Serial Number Decal  
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!  
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IMPORTANT PRECAUTIONS  
WARNING:  
To reduce the risk of serious injury, read the following important precautions  
before using the exercise rack.  
1. Read all instructions in this manual before  
using the exercise rack. Use the exercise  
rack only as described in this manual.  
5. Keep children under 12 and pets away from  
the exercise rack at all times.  
6. Make sure all parts are properly tightened  
each time you use the exercise rack. Replace  
any worn parts immediately.  
2. It is the responsibility of the owner to ensure  
that all users of the exercise rack are ade-  
quately informed of all precautions.  
7. Always wear athletic shoes for foot protec-  
tion while exercising.  
3. The exercise rack is intended for home use  
only. Do not use the exercise rack in any  
commercial, rental, or institutional setting.  
8. The exercise rack is designed to support a  
maximum user weight of 250 pounds.  
4. Use the exercise rack only on a level surface.  
Cover the floor beneath the exercise rack to  
protect the floor.  
9. If you feel pain or dizziness at any time while  
exercising, stop immediately and begin cool-  
ing 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® PRO  
300 exercise rack. The PRO 300 is designed to help  
you develop the major muscle groups of the upper  
body. Whether your goal is a shapely figure, dramatic  
increase in muscle size and strength, or a healthier  
cardiovascular system, the PRO 300 will help you  
achieve the specific results you want.  
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 WEBE13010. The serial number can be  
found on a decal attached to the exercise rack (see  
the front cover of this manual).  
For your benefit, read this manual carefully before  
using the exercise rack. If you have additional ques-  
tions, please call our Customer Service Department  
Before reading further, please review the drawing  
below and familiarize yourself with the parts that are  
labeled.  
Pull-up Bar  
Upright  
Handle  
Backrest  
Arm Pad  
Dip Arm  
Foot Rest  
Stabilizer  
Handle  
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 16mm Bolt (17)  
3/8" Nylon Locknut (19)  
3/8" Washer (18)  
3/8" x 2" Bolt (21)  
3/8" x 3/4" Bolt (22)  
M8 x 60mm Bolt (16)  
3/8" x 2.85" Bolt (23)  
5
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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  
exercise rack 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.  
• A small amount of 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 exercise rack, make sure all  
parts are oriented as shown in the drawings.  
1.  
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.  
11  
11  
12  
5
Press an Endcap (11) onto each end of the two  
Stabilizers (5). Slide a Handgrip (12) onto the  
handle of each Stabilizer.  
12  
5
11  
Handle  
11  
2. Attach an Upright Base (3) to a Stabilizer (5) with  
two 3/8” x 3/4” Bolts (22) and two 3/8” Washers  
(18). Do not tighten the Bolts yet.  
2
3
Attach the other Upright Base (3) to the other  
Stabilizer (5) in the same manner.  
22  
5
18  
22  
18  
6
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3. Attach the Bottom Crossbar (15) to an Upright  
Base (3) with two 3/8” x 2.85” Bolts (23), four 3/8”  
Washers (18), and two 3/8” Nylon Locknuts (19).  
Do not tighten the Nylon Locknuts yet.  
3
3
23  
Attach the Bottom Crossbar (15) to the other  
Upright Base (3) in the same manner.  
15  
18  
18  
19  
23  
18  
3
4. Attach an Angled Support (7) to a Stabilizer (5)  
with a 3/8” x 2.85” Bolt (23), two 3/8” Washers  
(18), and a 3/8” Nylon Locknut (19). Attach the  
Angled Support to the Upright Base (3) with a  
3/8” x 2.85” Bolt, two 3/8” Washers, and a 3/8”  
Nylon Locknut. Do not tighten the Nylon  
Locknuts yet.  
4
23  
23  
18  
18  
7
18  
19  
Attach the other Angled Support (7) to the other  
Stabilizer (5) and Upright Base (3) in the same  
manner.  
18  
19  
5
3
5. Press a Rubber Endcap (14) onto the end of an  
Upright (2). Orient the Upright as shown and  
attach it to an Upright Base (3) with two 3/8” x  
3/4” Bolts (22) and two 3/8” Washers (18). Note:  
the Bolts must be attached to the lower set of  
holes in the Upright and Upright Base. Do not  
tighten the Bolts yet.  
5
14  
2
Attach the other Upright (2) to the other Upright  
Base (3) in the same manner.  
22  
18  
18  
22  
3
7
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6. Orient the Left Dip Arm (4) as shown, so that the  
large hole is on top. Attach the Left Dip Arm to  
the left Upright (2) with a 3/8” x 2.85” Bolt (23),  
two 3/8” Washers (18), and a 3/8” Nylon Locknut  
(19). Do not tighten the Nylon Locknut yet.  
6
Large Hole  
19  
2
3
18  
18  
Attach the Left Dip Arm (4) to the left Upright  
Base (3) with two 3/8” x 3/4” Bolts (22) and two  
3/8” Washers (18). Do not tighten the Bolts yet.  
4
23  
22  
18  
Repeat this step with the Right Dip Arm (not  
shown).  
22  
7. Orient the Top Crossbar (6) with the bracket on  
the side shown. Attach the Top Crossbar to each  
Dip Arm (4, 25) with two 3/8” x 2.85” Bolts (23),  
four 3/8” Washers (18), and two 3/8” Nylon  
Locknuts (19). Do not tighten the Nylon  
Locknuts yet.  
7
18  
23  
6
Bracket  
18  
18  
19  
18  
23  
4
25  
8. Slide a Handgrip (12) onto each end of the Pull-  
up Bar (1). Attach the Pull-up Bar to the Uprights  
(2) with two 3/8” x 2” Bolts (21) and two 3/8”  
Washers (18).  
8
1
2
2
12  
18  
Tighten all of the Bolts and Nylon locknuts  
used in steps 2–8.  
21  
18  
21  
12  
9. Attach a Handle (8) to each Dip Arm (4, 25) with  
a 3/8” x 3/4” Bolt (22) and a 3/8” Washer (18).  
Slide a Handgrip (12) onto each Handle.  
9
12  
Slide a Bushing (13) and a Handgrip (12) onto  
each Dip Arm (4, 25).  
12  
8
25  
4
13  
18  
22  
8
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10. Attach an Arm Pad (10) to each Dip Arm (4, 25)  
with two M8 x 60mm Bolts (16) and two 3/8”  
Washers (18).  
10  
10  
25  
4
18  
18  
16  
11. Attach the Backrest (9) to the Top Crossbar (6)  
with two M8 x 16mm Bolts (17) and two 3/8”  
Washers (18).  
11  
9
6
18  
17  
18  
12. Make sure that all parts have been properly tight-  
ened before you use the exercise rack.  
9
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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 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  
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 sensitive to your body’s signals. If you experience pain  
ways:  
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-  
• 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 rep- gram.  
etitions.)  
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  
Begin each workout with 5 to 10 minutes of stretching  
and light exercise to warm up. Warming up prepares  
for you. Begin with 3 sets of 8 repetitions for each exer- your body for more strenuous exercise by increasing  
cise you perform. Rest for 3 minutes after each set. circulation, raising your body temperature and deliver-  
When you can complete 3 sets of 12 repetitions without ing more oxygen to your muscles.  
difficulty, increase the amount of weight.  
WORKING OUT  
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.  
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 fol-  
lowed 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 effec-  
tive 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 accompanying this manual you  
will find photographs showing the correct form for sev-  
eral exercises, and a list of the muscles affected. Refer  
to the muscle chart on page 11 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 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 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 dur-  
ing the exertion stage of each repetition and inhale dur-  
ing the return stroke. Never hold your breath.  
The combination of weight training and aerobic exer-  
cise will reshape and strengthen your body, and devel-  
op your heart and lungs.  
10  
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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 pages 12 and 13 of this manual can be pho-  
tocopied and used to schedule and record your work-  
outs. List the date, the exercises performed, the  
weight used, and the numbers of sets and repetitions  
completed. Record your weight and key body mea-  
surements at the end of every month. Remember, the  
key to achieving the greatest results is to make exer-  
cise 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)  
11  
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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.  
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. WEBE13010  
R0901A  
Key No. Qty.  
Description  
Key No. Qty.  
Description  
1
2
3
4
5
6
7
8
9
10  
11  
12  
13  
1
2
2
1
2
1
2
2
1
2
4
8
2
Pull-up Bar  
Upright  
14  
15  
16  
17  
18  
19  
20  
21  
22  
23  
24  
25  
#
2
1
4
Rubber Endcap  
Bottom Crossbar  
M8 x 60mm Bolt  
M8 x 16mm Bolt  
3/8” Washer  
3/8” Nylon Locknut  
Rubber Pad  
3/8” x 2” Bolt  
3/8” x 3/4” Bolt  
3/8”x 2.85” Bolt  
Foam Grip  
Right Dip Arm  
User’s Manual  
Upright Base  
Left Dip Arm  
Stabilizer  
Top Crossbar  
Angle Support  
Handle  
Backrest  
Arm Pad  
Endcap  
Handgrip  
2
50  
14  
2
2
14  
14  
1
1
1
Bushing  
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  
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EXPLODED DRAWING—Model No. WEBE13010  
R0901A  
10  
12  
13  
8
10  
19  
25  
18  
22  
18  
2
14  
12  
13  
18  
16  
23  
22  
8
22  
18  
18  
23  
19  
4
9
18  
18  
22  
18  
18  
16  
23  
22  
18  
22  
18  
6
22  
18  
18  
17  
18  
18  
2
18  
19  
19  
18  
23  
14  
20  
7
22  
3
18  
19  
18  
23  
23  
22  
22  
23  
18  
18  
11  
18  
18  
5
12  
22  
18  
18  
20  
18  
22  
23  
18  
19  
23  
12  
18  
18  
15  
3
19  
18  
7
18  
11  
23  
1
19  
19  
18  
18  
18  
21  
22  
11  
18  
5
24  
12  
18  
22  
12  
11  
15  
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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 (WEBE13010)  
• The NAME of the product (WEIDER® PRO 300 exercise rack)  
• 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. 179339 R0901A  
Printed in China © 2001 ICON Health & Fitness, Inc.  
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