Model No. 30664.0
Serial No.
Write the serial number in the
space above for future 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 parts are
damaged or missing, PLEASE
CONTACT OUR CUSTOMER
SERVICE DEPARTMENT
DIRECTLY.
CALL TOLL-FREE:
1-888-936-4266
Mon.–Fri., 8:00 until 17:00 EST
(excluding holidays)
OR E-MAIL US:
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Save this manual
for future reference.
Visit our website at
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IMPORTANT PRECAUTIONS
WARNING:
To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your weight bench before using your weight bench.
ICON assumes no responsibility for personal injury or property damage sustained by or through the
use of this product.
1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over the age of 35 or
persons with pre-existing health problems.
11. Always make sure there is an equal amount
of weight on each side of the 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.
2. Use the weight bench only as described in
this manual.
12. The weight bench is designed to support a
maximum user weight of 300 lbs. (136 kg)
and a maximum total weight of 410 lbs. (186
kg). Do not place more than 110 lbs. (50 kg),
including a barbell and weights, on the
3. It is the responsibility of the owner to ensure
that all users of the weight bench are ade-
quately informed of all precautions.
4. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
weight rests. Do not place more than 110 lbs.
(50 kg) on the weight carriage. Do not place
more than 50 lbs. (23 kg) on the leg lever.
5. Keep the weight bench indoors, away from
moisture and dust. Place the weight bench
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the weight
bench to mount, dismount, and use the
weight bench.
13. When you are using the leg lever, place a
barbell with the same amount of weight on
the weight rests to balance the bench.
14. When using the backrest in an inclined or
level position, make sure that the backrest
support is inserted completely through the
uprights and turned to the locked position.
6. Inspect and properly tighten all parts regular-
ly. Replace any worn parts immediately.
15. Always remove the curl post and the lat
tower from the front leg before using the leg
lever.
7. Keep children under age 12 and pets away
from the weight bench at all times.
16. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cool-
ing down.
8. Keep hands and feet away from moving
parts.
9. Always wear athletic shoes for foot protec-
tion while exercising.
17. Always exercise with a partner. Your partner
should stand behind you to catch the barbell
if you cannot complete a repetition.
10. Do not use a barbell that is longer than five
ft. (1.5 m) with the weight bench.
3
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BEFORE YOU BEGIN
Thank you for selecting the WEIDER PRO™ 290 W
weight bench. The versatile 290 W weight bench is
designed to develop every major muscle group of the
body. Whether your goal is to tone your body, build
dramatic muscle size and strength, or develop a
healthier cardiovascular system, the weight bench will
help you to achieve the specific results you want.
reading this manual, please see the front cover of this
manual. To help us assist you, note the product model
number and serial number before contacting us. The
model number and the location of the serial number
decal are shown on the front cover of this manual.
Before reading further, please review the drawing
below and familiarize yourself with the labeled parts.
For your benefit, read this manual carefully before
using the weight bench. If you have questions after
ASSEMBLED DIMENSIONS:
Height: 6 ft. (183 cm)
Width: 5 ft. (152 cm)
Depth: 6 ft. (183 cm)
Weight: 200 lbs. (91 kg)
Weight Rest
Barbell
Lat Bar
Lat Tower
Backrest
Backrest Support
Upright
Seat
Leg Lever
Adjustment Knob
Weight Tube
4
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PART IDENTIFICATION CHART
This chart is provided to help you identify the small parts used in assembly. The number in parentheses below
each part refers to the key number of the part from the PART LIST near the end of this manual. Note: Some
small parts may have been preattached. If a part is not in the hardware kit, check to see if it has been
preattached.
M10 x 137mm Bolt (36)
M10 x 63mm Bolt (32)
M8 Locknut (17)
M6 Washer (26)
M8 x 55mm Bolt (18)
M10 Locknut (33)
M8 Washer (16)
M10 x 50mm Bolt (47)
M10 x 19mm Bolt (48)
M8 x 42mm Carriage Bolt (37)
M10 Washer (34)
M6 x 16mm Screw (29)
M8 x 40mm Bolt (39)
M6 x 38mm Screw (30)
5
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ASSEMBLY
• For help identifying small parts, use the PART
Make Things Easier for Yourself
IDENTIFICATION CHART on page 5.
Everything in this manual is designed to ensure
that the weight bench can be assembled suc-
cessfully by almost anyone. Set aside plenty of
time so that assembly will go smoothly.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
Before beginning assembly, carefully read the fol-
lowing information and instructions:
• The included grease and the following tools (not
included) may be required for assembly:
• Assembly requires two people.
Two adjustable wrenches
One hammer
• Because of its size, the weight bench should be
assembled in the location where it will be used.
Make sure that there is enough clearance to walk
around the weight bench as you assemble it.
One standard screwdriver
One Phillips screwdriver
• 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.
1.
1
Before assembling the weight bench,
1
make sure that you have read and under-
stand the information in the box above.
Orient the Crossbar (3) so that the warning
decals are on top. Attach the Crossbar to an
Upright (1) with two M8 x 55mm Bolts (18), two
M8 Washers (16), and two M8 Locknuts (17); do
not tighten the Locknuts yet.
3
1
18
16
Attach the Crossbar (3) to the other Upright
(1) in the same way.
Warning
18
Decals
17
2. Orient the Stabilizer (13) so that the indented
holes are facing the floor. Attach the Front Leg (8)
to the Stabilizer with two M8 x 42mm Carriage
Bolts (37) and two M8 Locknuts (17); do not
tighten the Locknuts yet.
2
8
17
17
13
Indents
37
6
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3. Attach the Front Leg (8) to the Frame (2) with two
M8 x 40mm Bolts (39), two M8 Washers (16), and
two M8 Locknuts (17); do not tighten the
Locknuts yet.
3
39
2
16
17
8
4. Attach the Frame (2) to the Crossbar (3) with three
M8 x 55mm Bolts (18), two M8 Washers (16), and
three M8 Locknuts (17); do not tighten the
Locknuts yet.
4
18
17
3
16
2
17
18
5. Apply some of the included grease to an M10 x
63mm Bolt (32). Attach the Leg Lever (4) to the
Front Leg (8) with the Bolt and an M10 Locknut
(33). Do not overtighten the Locknut; the Leg
Lever must pivot easily.
5
32
Grease
4
33
8
6. Insert a Long Pad Tube (10) into a hole in the
Leg Lever (4). Slide two Foam Pads (23) onto the
Long Pad Tube.
6
23
4
10
Attach the other Long Pad Tube (10) and
Foam Pads (23) in the same way.
23
10
23
23
7
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7. Attach the Backrest Tubes (5) to the Backrest (6)
with four M6 x 38mm Screws (30) and four M6
Washers (26); do not tighten the Screws yet.
7
6
26
5
30
26
30
8. Insert the Backrest Support (7) into a set of holes
in the Uprights (1). Rotate the Backrest Support
to the locked position, with the locking pin
wrapped around the left Upright.
8
1
Grease an M10 x 137mm Bolt (36). Attach the
Backrest Tubes (5) to the welded tube on the
Frame (2) with the Bolt, two M10 Washers (34),
and an M10 Locknut (33). Do not overtighten
the Locknut; the Backrest Tubes must pivot
easily.
1
Grease
34
7
36
2
5
See steps 1–4. Tighten the M8 Locknuts (17).
See step 7. Tighten the M6 x 38mm Screws (30).
Locking
Pin
33
34
Welded
Tube
9. Attach the Seat (11) to the Frame (2) with four M6
x 16mm Screws (29).
9
11
2
29
8
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10. Attach the Curl Pad (45) to the Curl Post (27) with
two M6 x 16mm Screws (29).
10
29
45
27
11. Insert an M10 x 19mm Bolt (48) into the bracket
on the Weight Carriage (12) from the side shown.
11
Slide the Weight Carriage (12) onto the Lat Tower
(14). Make sure that the bracket on the Weight
Carriage and the lat bar rest on the Lat Tower
are on opposite sides of the Lat Tower. Attach
the Cable (19) to the M10 x 19mm Bolt (48) with
an M10 Locknut (33).
Lat Bar
Rest
14
12
19
33
48
Bracket
12. Insert the Inner Bar (43) into the Outer Bar (40)
and align the indicated holes. Using a hammer,
tap the two Roll Pins (41) into the holes until they
are flush with the Outer Bar.
12
43
Holes
41
41
Holes
40
13. Make sure that all parts are properly tightened before the weight bench is used. Note: Some hardware
may be left over after assembly is completed. The use of all remaining parts will be explained in ADJUST-
MENT, starting on page 10.
9
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ADJUSTMENT
The steps below explain how the weight bench can be adjusted. See the accompanying exercise guide to see
the correct form for several exercises.
Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediately.
Clean the weight bench with a damp cloth and a mild, non-abrasive detergent; do not use solvents to clean the
weight bench.
ADJUSTING THE BACKREST
1
6
The Backrest (6) can be used in a declined position,
a level position, or any of three inclined positions. To
use the Backrest in a declined position, remove the
Backrest Support (7) and lay the Backrest on the
Crossbar (3).
1
7
To use the Backrest (6) in a level position or an
inclined position, insert the Backrest Support (7) into
a set of holes in the Uprights (1). Rotate the Backrest
Support to the locked position, with the locking pin
wrapped around the left Upright. Rest the Backrest on
the Backrest Support.
3
Locking
Pin
ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE
OR THE LEG LEVER
To use the Weight Carriage (12), first slide the Weight
Spacers (52) onto the Weight Carriage as shown.
Next, slide the desired Weights (38, 44) onto the
Weight Carriage. Then, slide the two Small Weight
Collars (51) against the Weights, and fully tighten
the Small Weight Collars.
12
To use the Leg Lever (4), slide the desired Weights
(38, 44) onto the weight tube on the Leg Lever.
38, 44
51
38, 44
52
WARNING:
Do not place more
than 110 lbs. (50 kg) on the Weight Carriage
(12). Always secure the Weights (38, 44) on
the Weight Carriage with the Small Weight
Collars (51).
4
51
Do not place more than 50 lbs. (23 kg) on the
Leg Lever (4) When using the Leg Lever,
.
place a barbell with the same amount of
weight on the weight rests to balance the
bench.
Weight
Tube
38, 44
10
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ATTACHING WEIGHTS TO THE BARBELL
42
Slide an equal amount of Weight (38, 44) onto each
end of the barbell. Then, slide the two Large Weight
Collars (42) against the Weights, and fully tighten the
Large Weight Collars.
44
38
Barbell
38
WARNING:
Do not place more
44
than 100 lbs. (45 kg) on the barbell. Always
secure the Weights (38, 44) on the barbell with
the Large Weight Collars (42).
42
ATTACHING THE CURL PAD OR THE LAT TOWER
45
For some exercises, the Curl Pad (45) must be
attached to the weight bench. Remove the 30mm
Square Inner Cap (22) from the Front Leg (8). Insert
the Curl Post (27) into the Front Leg, and align an
adjustment hole in the Curl Post with the adjustment
hole in the Front Leg. Secure the Curl Post with the
Curl Knob (31).
27
22
14
Hole
The Lat Tower (14) can be attached in the same way.
Note: When the Curl Pad (45) and the Lat Tower
(14) are not being used, store them away from the
weight bench, and insert the 30mm Square Inner
Cap (22) into the Front Leg (8).
Adjustment Hole
31
8
ATTACHING THE LAT BAR
19
Attach the Lat Bar (15) to the Cable (19) with a Cable
Clip (50). Remove the Lat Bar when performing an
exercise that does not require it.
50
15
11
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EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
The combination of strength training and aerobic exer-
cise will reshape and strengthen your body, plus
develop your heart and lungs.
Muscle Building
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your mus- PERSONALIZING YOUR EXERCISE PROGRAM
cles will continually adapt and grow as you
progressively increase the intensity of your exercise.
Determining the appropriate length of time for each
You can adjust the intensity level of an individual exer- workout, and the numbers of repetitions and sets to
cise in two ways:
complete, is an individual matter. Avoid overdoing it
during the first few months of your exercise program.
Progress at your own pace and be sensitive to your
bodyʼs signals. If you experience pain or dizziness
while exercising, stop immediately and cool down.
Find out what is wrong before continuing. Remember
that adequate rest and a proper diet are important fac-
tors in any exercise program.
• by changing the amount of resistance 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.)
The proper amount of resistance for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of resistance 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 repetitions
without difficulty, increase the amount of resistance.
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.
Toning
You can tone your muscles by pushing them to a mod-
erate percentage of their capacity. Select a moderate
amount of resistance and increase the number of rep-
etitions 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 com-
WORKING OUT
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
pleting more sets rather than by using high amounts of give balance and variety to your workouts, vary the
resistance.
exercises from workout to workout.
Weight Loss
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.
To lose weight, use a low amount of resistance 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
Cross Training
Cross training is an efficient way to get a complete and Maintaining proper form is an essential part of an
well-balanced fitness program. An example of a bal-
anced program follows:
effective exercise program. This requires moving
through the full range of motion for each exercise, and
moving only the appropriate parts of the body.
• Plan strength training workouts on Monday,
Wednesday, and Friday.
Exercising in an uncontrolled way will leave you feel-
ing exhausted. On the exercise guide accompanying
this manual you will find photographs showing the cor-
rect form for several exercises, and a list of the
• Plan 20 to 30 minutes of aerobic exercise, such as
running on a treadmill or riding on an elliptical exer-
ciser or exercise cycle, on Tuesday and Thursday.
• Rest from both strength training and aerobic exercise muscles affected. See the muscle chart on the next
for at least one full day each week to give your body
time to regenerate.
page to find the names of the muscles.
12
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The repetitions in each set should be performed
smoothly and without pausing. The exertion stroke of
each repetition should last about half as long as the
return stroke. Proper breathing is important. Exhale
during the exertion stroke of each repetition and
inhale during the return stroke. Never hold your
breath.
COOLING DOWN
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
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 a short period of time after each set. The
ideal resting periods follow:
STAYING MOTIVATED
• Rest for three minutes after each set for a muscle
building workout.
For motivation, keep a record of each workout. Write
the date, the exercises performed, the resistance
used, and the numbers of sets and repetitions com-
pleted. Record your weight and key body
• Rest for one minute after each set for a toning work-
out.
• Rest for 30 seconds after each set for a weight loss
workout.
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.
Plan to spend the first couple of weeks familiarizing
yourself with the equipment and learning the proper
form for each exercise.
MUSCLE CHART
O
A. Sternomastoid (neck)
A
B. Pectoralis Major (chest)
P
Q
C. Biceps (front of arm)
L
B
D. Obliques (waist)
E. Brachioradials (forearm)
R
S
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
C
D
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
E
T
F
M
N
U
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
G
H
I
V
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
W
X
J
K
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
13
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PART LIST—Model No. 30664.0
R0808A
Key No. Qty.
Description
Key No. Qty.
Description
1
2
1
1
1
2
1
1
1
6
2
1
1
1
1
1
8
11
7
1
1
4
6
4
7
1
4
1
2
Upright
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
*
6
4
1
1
4
4
4
1
2
4
2
1
2
2
1
2
1
2
1
1
2
1
2
2
–
–
–
M6 x 16mm Screw
M6 x 38mm Screw
Curl Knob
2
Frame
3
Crossbar
4
Leg Lever
M10 x 63mm Bolt
M10 Locknut
5
Backrest Tube
Backrest
6
M10 Washer
7
Backrest Support
Front Leg
25mm Square Inner Cap
M10 x 137mm Bolt
M8 x 42mm Carriage Bolt
15-lb. Weight
8
9
19mm Round Inner Cap
Long Pad Tube
Seat
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
M8 x 40mm Bolt
Outer Bar
Weight Carriage
Stabilizer
Roll Pin
Lat Tower
Large Weight Collar
Inner Bar
Lat Bar
M8 Washer
10-lb. Weight
M8 Locknut
Curl Pad
M8 x 55mm Bolt
Cable
Lat Tower Bushing
M10 x 50mm Bolt
M10 x 19mm Bolt
10mm Large Spacer
Cable Clip
25mm Round Angled Cap
38mm Square Inner Cap
30mm Square Inner Cap
Foam Pad
Small Weight Collar
Weight Spacer
Userʼs Manual
Exercise Guide
Grease Packet
25mm Round Inner Cap
Pulley
M6 Washer
*
Curl Post
*
Lat Handgrip
Note: Specifications are subject to change without notice. See the back cover of this manual for information about
ordering replacement parts. *These parts are not illustrated.
14
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EXPLODED DRAWING—Model No. 30664.0
R0808A
24
6
15
28
35
22
49
19
33
5
34
25
28
26
24
1
49
34
50
47
30
36
7
34
35
9
16
26
9
17
16
34
30
33
14
52
21
18
1
18
17
18
51
16
18
3
52
21
11
18
2
39
51
48
16
19
33
46
17
18
22
17
16
32
24
12
29
21
16
17
21
8
33
17
41
24
46
38
17
13
24
23
22
42
40
4
44
22
42
24
20
37
10
43
22
24
45
9
29
31
38
22
9
9
27
10
9
23
15
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ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to
provide the following information when contacting us:
• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING
near the end of this manual)
LIMITED WARRANTY
ICON of Canada, Inc. (ICON) warrants this product to be free from defects in workmanship and materi-
al, under normal use and service conditions. Parts and labor are warranted for ninety (90) days from
the date of purchase.
This warranty extends only to the original purchaser. ICONʼs obligation under this warranty is limited to
repairing or replacing, at ICONʼs option, the product through one of its authorized service centers. All
repairs for which warranty claims are made must be preauthorized by ICON. This warranty does not
extend to any damage to a product caused by or attributable to freight damage, abuse, misuse, improp-
er 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 con-
nection with the use or performance of the product; damages with respect to any economic loss, loss of
property, loss of revenues or profits, loss of enjoyment or use, or costs of removal or installation; or
other consequential damages of whatsoever nature. Some provinces do not allow the exclusion or limi-
tation of incidental or consequential 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 merchantability or fitness for a particular purpose are limited in their scope and duration to the terms
set forth herein. Some provinces 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 that vary from province to
province.
ICON of Canada, Inc., 900 de lʼIndustrie, St. Jérôme, QC J7Y 4B8
Part No. 269863 R0808A
Printed in China © 2008 ICON IP, Inc.
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