Weider Home Gym WEBE14100 User Manual

Model No. WEBE14100  
Serial No.  
USERÕS MANUAL  
Write the serial number in the space  
above for reference.  
Serial Number Decal  
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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.  
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DELAYS, PLEASE CALL DIRECT  
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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  
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Read all precautions and instruc-  
tions in this manual before  
using this equipment. Save this  
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Important Precautions  
WARNING:  
To reduce the risk of serious injury, read the following important precautions  
before using the weight rack.  
1. Read all instructions in this manual before  
using the weight rack. Use the weight rack  
only as described in this manual.  
10. If you feel pain or dizziness at any time while  
exercising, stop immediately and begin cool-  
ing down.  
2. It is the responsibility of the owner to ensure 11. When performing standing exercises, stand  
that all users of the weight rack are ade-  
quately informed of all precautions.  
inside the area that is shaded in the drawing.  
3. The weight rack is intended for home use  
only. Do not use the weight rack in any com-  
mercial, rental, or institutional setting.  
4. Use the weight rack only on a level surface.  
Cover the floor beneath the weight rack to  
protect the floor or carpet.  
5. Inspect and tighten all parts each time you  
use the weight rack. Replace any worn parts  
immediately.  
6. Keep children under 12 and pets away from  
the weight rack at all times.  
7. Always exercise with a partner. When you  
are performing squat exercises, your partner  
should stand behind you to catch the barbell  
if you cannot complete a repetition.  
8. Always make sure there is an equal amount  
of weight on each side of your barbell.  
12. Always wear athletic shoes for foot protec-  
tion while exercising.  
9. Do not place more than 210 pounds, includ-  
ing the barbell, on the weight rests.  
13. Always set both weight rests at the same  
height.  
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  
400 weight rack. The WEIDER¨ PRO 400 is designed  
to help you 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¨ PRO 400 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 WEBE14100. The serial number can be  
found on a decal attached to the weight rack (see the  
front cover of this manual).  
For your benefit, read this manual carefully before  
using the weight 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.  
Assembled  
Dimensions:  
Height: 81Ó  
Crossbar  
Base: 49Ó x 40Ó  
Small Weight Rest  
Weight Rest  
Right Side  
Left Side  
4
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Assembly  
Before beginning assembly, carefully read the  
following information and instructions:  
The following tools (not included) may be  
required for assembly:  
¥ Assembly requires two people.  
¥ Two (2) adjustable wrenches  
¥ One (1) rubber mallet  
¥ Place all parts in a cleared area and remove the  
packing materials. Do not dispose of the packing  
materials until assembly is completed.  
¥ One (1) standard screwdriver  
¥ One (1) phillips screwdriver  
¥ Tighten all parts as you assemble them, unless  
instructed to do otherwise.  
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.  
¥ As you assemble the weight rack, make sure all  
parts are oriented as shown in the drawings.  
M10 x 80mm Bolt (4)Ð32  
M10 x 75mm Bolt (15)Ð2  
1. Press 60mm Square Inner Caps (14) onto the ends  
of the Right and Left Bases (1, 3).  
14  
1
9
Attach the Right and Left Bases (1, 3) to the Center  
Base (2) using four M10 x 80mm Bolts (4) and four  
M10 Nylon Locknuts (9). Do not tighten the Nylon  
Locknuts yet.  
9
14  
4
2
1
14  
4
3
14  
2. Identify the two Rear Uprights (8), which are slightly  
shorter than the Front Uprights (not shown).  
2
Adjustment  
Holes  
Attach the Rear Uprights (8) to the Left and Right  
Bases (1, 3) using four M10 x 80mm Bolts (4) and  
four M10 Nylon Locknuts (9). Do not tighten the  
Nylon Locknuts yet. Make sure the Uprights are  
oriented exactly as shown, with the adjustment  
holes on the indicated side near the bottom.  
8
8
9
2
4
19  
9
1
Attach the Foot Plate (5) to the Center Base (2)  
using two M10 x 75mm Bolts (15), two M10  
Washers (19), and two M10 Nylon Locknuts (9). Do  
not tighten the Nylon Locknuts yet.  
19  
15  
5
3
5
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3. Attach one of the Front Uprights (7) and two Joint  
Plates (6) to the Left Base (3) using four M10 x  
80mm Bolts (4) and four M10 Nylon Locknuts (9).  
Make sure the Front Upright is oriented so that  
the holes on the bottom of the Front Upright  
and the holes in the Joint Plates line up. If they  
do not line up, turn the Front Upright upside-  
down. Do not tighten the Nylon Locknuts yet.  
Make sure the Front Upright is turned so the  
adjustment holes are facing the Rear Upright  
(8).  
3
14  
8
1
7
Attach the other Front Upright (7, not shown) and  
two Joint Plates (6, not shown) to the Right Base  
(1) in the same manner.  
4
9
Tap a 60mm Square Inner Cap (14) into each of the  
Front Uprights (7).  
3
6
9
6
4. Attach the Chin-up Bar (13) and two Joint Plates (6)  
to the Front Uprights (7) using four M10 x 80mm  
Bolts (4) and four M10 Nylon Locknuts (9). Do not  
tighten the Nylon Locknuts yet.  
4
6
13  
9
6
4
4
7
9
7
5. Press a 60mm Square Inner Cap (14) into the Left  
Frame (12). Attach the Left Frame to the left  
Uprights (7, 8) using four M10 x 80mm Bolts (4)  
and four M10 Nylon Locknuts (9). Do not tighten  
the Nylon Locknuts yet.  
5
11  
9
10  
9
Assemble the Right Frame (10) to the right Uprights  
(7, 8) in the same manner.  
14  
4
8
Attach the Center Frame (11) to the Left Frame (12)  
and the Right Frame (10) using four M10 x 80mm  
Bolts (4) and four M10 Nylon Locknuts (9).  
12  
4
9
4
7
8
4
9
7
6
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6. Insert the Weight Rests (16) into a set of holes in  
the Uprights (7, 8).  
6
16  
7
7
8
Tighten all nylon locknuts used in steps 1Ð5.  
16  
8
7. Insert the 25mm Round Inner Caps (18) into the  
ends of the Small Weight Rests (17).  
7
17  
18  
17  
8. Make sure all parts are properly tightened  
before you use the weight rack. The use of all  
remaining parts will be explained in Adjusting  
the Weight Bench.  
18  
Adjusting the Weight Bench  
This section explains how to adjust the weight rack. See the EXERCISE GUIDELINES on page 8 for important  
information on how to get the most benefit from your exercise program. Also, refer to the accompanying exercise  
poster to see the correct form for each exercise.  
Inspect and tighten all parts each time you use the weight rack. Replace any worn parts immediately. The weight  
rack can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.  
USING THE WEIGHT RESTS  
Before beginning an exercise, insert the Weight Rests  
(16) or the Small Weight Rests (17) into the set of holes  
in the Uprights (7, 8) that is best suited for that exer-  
7
8
cise. The selected holes should represent the lowest  
point to which you want your barbell to go during the  
exercise. Perform the exercise as shown in the accom-  
panying EXERCISE GUIDE. Note: Make sure the  
locking clips on the Weight Rests snap into place  
around the Uprights.  
8
17  
7
16  
17  
WARNING:  
Always set both Weight  
Rests (16) at the same height.  
16  
SETTING UP THE BENCH FOR SQUAT EXERCISES  
When performing squat exercises, place the Small  
Weight Rests (17) into one set of adjustment holes in  
the two Rear Uprights (8).  
7
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Exercise Guidelines  
THE FOUR BASIC TYPES OF WORKOUTS  
Muscle Building  
PERSONALIZING YOUR EXERCISE PROGRAM  
Specifying the exact length of time for each workout,  
as well as the number of repetitions or sets for each  
exercise, is a highly individual matter. It is very impor-  
tant to avoid overdoing it during the first few months  
of your exercise program. You should progress at  
your own pace and be sensitive to your bodyÕs sig-  
nals. If you experience pain or dizziness at any time  
while exercising, stop immediately 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 program.  
The only way to increase the size and strength of  
your muscles is to push them close to their maximum  
capacity. When you progressively increase the inten-  
sity of your exercise, your muscles will continually  
adapt and grow. You can tailor the individual exercise  
to the proper intensity level in two ways:  
¥ by changing the amount of weight used  
¥ by changing the number of repetitions or sets per-  
formed (A ÒrepetitionÓ is one complete cycle of an  
exercise, such as one sit-up. A ÒsetÓ is a series of  
repetitions).  
WARMING UP  
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.  
The proper amount of weight for each exercise obvi-  
ously 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.  
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 session to session.  
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.  
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  
You will gain the greatest benefits from exercising by  
maintaining proper form. 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 poster accompa-  
nying this manual, you will find photographs showing  
the correct form for several exercises. A description of  
each exercise is also provided, along with a list of the  
muscles affected. Refer to the muscle chart on page 9  
to find the locations of the muscles.  
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.  
Cross Training  
Many people desire a complete and balanced fitness  
program. Cross training is an efficient way to accom-  
plish this. One 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 combination of weight training and aerobic exer-  
cise will reshape and strengthen your body plus  
develop your 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.  
8
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Rest for a short period of time after each set. The  
ideal resting periods are:  
¥ Rest three minutes after each set for a muscle build-  
ing workout  
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.  
¥ Rest one minute after each set for a toning workout  
¥ Rest 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.  
STAYING MOTIVATED  
For motivation, keep a record of each workout. List  
the date, the exercises performed, the weight plus the  
numbers of sets and repetitions completed. Record  
your weight and key body measurements at the end  
of every month.  
COOLING DOWN  
Remember, the key to achieving the greatest results  
is to make exercise a regular and enjoyable part of  
your everyday life.  
End each workout with 5 to 10 minutes of stretching.  
Include stretches for both your arms and legs. Move  
slowly as you stretch and do not bounce. Ease into  
MUSCLE CHART  
Trapezius  
Pectoralis  
Major  
Deltoid  
Trapezius  
Rectus  
Abdominus  
Biceps  
Deltoid  
Obliques  
Brachioradials  
Rhomboideus  
Triceps  
Abductor  
Latissimus Dorsi  
Spinae Erectors  
Brachioradials  
Hip Flexors  
Quadriceps  
Adductor  
Gluteus  
Medius  
Gluteus  
Maximus  
Soleus  
Abductors  
Hamstring  
Gastrocnemius  
9
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R1000A  
Part ListÑModel No. WEBE14100  
Key No. Qty.  
Description  
Key No. Qty.  
Description  
1
2
3
4
5
6
7
8
9
1
1
1
32  
1
6
2
2
34  
1
1
Right Base  
Center Base  
Left Base  
M10 x 80mm Bolt  
Foot Plate  
Joint Plate  
Front Upright  
Rear Upright  
M10 Nylon Locknut  
Right Frame  
Center Frame  
12  
13  
14  
15  
16  
17  
18  
19  
#
1
1
8
2
2
2
2
2
1
1
Left Frame  
Chin-up Bar  
60mm Square Inner Cap  
M10 x 75mm Bolt  
Weight Rest  
Small Weight Rest  
25mm Round Inner Cap  
M10 Washer  
UserÕs Manual  
Exercise Chart  
10  
11  
#
Note: Ò#Ó indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover  
of the userÕs manual for information about ordering replacement parts.  
10  
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EXPLODED DRAWINGÑModel No. WEBE14100  
Exploded DrawingÑModel No. WEBE14100  
R1000A  
14  
10  
9
9
11  
4
9
4
6
14  
4
4
9
14  
13  
4
12  
9
14  
6
4
9
4
9
8
9
7
4
7
8
9
4
9
17  
14  
4
4
9
9
9
1
19  
2
18  
9
9
4
6
4
4
19  
5
9
14  
14  
6
4
15  
4
16  
3
6
14  
9
6
11  
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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:  
1. The MODEL NUMBER of the product (WEBE14100)  
2. The NAME of the product (WEIDER¨ PRO 400 weight rack)  
3. The SERIAL NUMBER of the product (see the front cover of this manual)  
4. 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. 169791 R1000A  
Printed in China © 2000 ICON Health & Fitness, Inc.  
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