Weider Home Gym WEBE03690 User Manual

¨
Model No. WEBE03690  
Serial No.  
USERÕS MANUAL  
Write the serial number in the space  
above for reference.  
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 assis-  
tance 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.  
Patent Pending  
CUSTOMER HOT LINE:  
1-800-999-3756  
Mon.ÐFri., 6 a.m.Ð6 p.m. MST  
Visit our website at  
CAUTION  
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 weight bench.  
1. Read all instructions in this manual before  
using the weight bench.  
12. Always make sure the locking pins are fully  
inserted and in the proper position for the  
exercise you are performing.  
2. Use the weight bench only as described in  
this manual.  
13. When the seat is tilted to the upright posi-  
tion, always insert the locking pin into the  
hole in the seat frame as shown below. Do  
not insert the locking pin into the welded  
tube.  
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. Use the weight bench only on a level surface. 14. When the seat is in the lower position, insert  
Cover the floor beneath the weight bench for  
protection.  
the locking pin into the welded tube to pre-  
vent the seat from pivoting during exercises.  
5. Inspect and tighten all parts each time you  
use the weight bench. Replace any worn  
parts immediately.  
Seat  
Frame  
6. Keep children under the age of 12 and pets  
away from the weight bench at all times.  
Welded  
Tube  
7. Always wear athletic shoes for foot protec-  
tion while exercising.  
Locking  
Pin  
8. Keep hands and feet away from moving parts.  
9. The weight bench is designed to support a  
maximum of 360 pounds, including the user  
and dumbells.  
10. If you feel pain or dizziness at any time while  
exercising, stop immediately and begin cool-  
ing down.  
11. The weight bench is intended for home use  
only. Do not use the weight bench in any  
commercial, rental or institutional setting.  
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  
300se Weight Bench. The WEIDER¨ PRO 300se is  
designed to help you develop every major muscle  
group of the body. Whether your goal is a shapely fig-  
ure, dramatic muscle size and strength or a healthier  
cardiovascular system, the PRO 300se Weight Bench  
will help you achieve the specific results you want.  
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  
WEBE03690. The serial number can be found on a  
decal attached to the WEIDER¨ PRO 300se Weight  
Bench (see the front cover of this manual).  
For your benefit, read this manual carefully before  
using the WEIDER¨ PRO 300se Weight Bench. If  
Before reading further, please review the drawing  
below and familiarize yourself with the parts that are  
you have additional questions, please call our Customer labeled.  
Service Department toll-free at 1-800-999-3756,  
Backrest  
Right Side  
Foam Pad  
Seat Adjustment Bracket  
Seat  
Backrest  
Adjustment  
Bracket  
Foam Pads  
Leg  
Main Frame  
Adjustment Knob  
Adjustment Leg  
Footrest  
Left Side  
Note: The terms Òright sideÓ and Òleft  
sideÓ are determined relative to a per-  
son sitting on the bench. They do not  
correspond to what is right and left on  
the drawings in the manual.  
Stabilizer  
4
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Assembly  
Before beginning assembly, carefully read the  
following information and instructions:  
¥ For help identifying the small parts, use the PART  
IDENTIFICATION CHART in the center of the  
manual.  
Make Things Easier for Yourself!  
¥ As you assemble the weight bench, make sure all  
parts are oriented as shown in the drawings.  
Everything in this manual is designed to ensure  
that the assembly of our products can be complet-  
ed successfully by anyone. However, it is impor-  
tant to recognize that your new equipment is a  
sophisticated product with many small parts and  
consequently, the assembly process will take  
time. Most people find that by setting aside plenty  
of time, and by deciding to make the task enjoy-  
able, assembly will go smoothly.  
The following tools (not included) are required  
for assembly:  
¥ Two (2) adjustable wrenches  
¥ One (1) rubber mallet  
¥ One (1) standard screwdriver  
¥ One (1) phillips screwdriver  
¥ Assembly requires two people.  
¥ Place all parts in a cleared area and remove the  
packing materials. Do not dispose of the packing  
materials until assembly is completed.  
¥ Lubricant, such as grease or petroleum jelly  
plus soapy water.  
¥ 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.  
1. Before assembling this product, make sure you  
understand the information in the box above.  
1
Position the Rear Stabilizer (2) with the warning decal  
facing up as shown. Note that on one side of the  
Rear Stabilizer there is an indentation around each of  
the two holes. Push two M10 x 90mm Carriage Bolts  
(21) through the holes in the Stabilizer so the bolt  
heads fit into the indentations.  
1
18  
Slide the bracket on the Main Frame (1) onto the two  
M10 x 90mm Carriage Bolts (21) in the Rear  
Stabilizer (2) and secure it with two M10 Nylon  
Locknuts (18).  
10  
18  
2
Decal  
Press a 76mm Round Endcap (10) onto each end of  
the Rear Stabilizer (2).  
10  
21  
5
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2. Push two M10 x 70mm Bolts (19) through the holes in  
the Support Plate (27) and then through the indicated  
holes in the Main Frame (1).  
2
19  
27  
Slide the bracket on the Leg (6) onto the two M10 x  
70mm Bolts (19) and secure it with two M10 Nylon  
Locknuts (18).  
24  
18  
Press a Square Bushing (22) onto the lower end of  
the Leg (6).  
1
Press a 25mm Square Inner Cap (24) into the end of  
the sidearm on the Leg (6).  
18  
6
22  
3. Locate the Front Stabilizer (3) and note the indenta-  
tions around the holes. Push two M10 x 90mm  
Carriage Bolts (21) through the holes in the Stabilizer  
so the bolt heads fit into the indentations.  
3
7
18  
Slide the bracket on the Adjustment Leg (7) onto the  
two M10 x 90mm Carriage Bolts (21) in the Front  
Stabilizer (3) and secure it with two M10 Nylon  
Locknuts (18).  
18  
10  
Press a 76mm Round Endcap (10) onto each end of  
the Front Stabilizer (3).  
3
10  
21  
4. Slide the Adjustment Leg (7) up into the Leg (6) and  
line up one of the adjustment holes in the Adjustment  
Leg with the indicated hole in the Leg.  
4
6
Insert the Adjustment Knob (23) through the holes in  
both the Leg (6) and the Adjustment Leg (7). Tighten  
the Adjustment Knob fully into the welded nut.  
Welded  
Nut  
1
Hole  
7
23  
6
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5. Attach a 30mm x 25mm Bumper (26) to the indicated  
hole in the Main Frame (1) with a Bumper Screw (25).  
5
17  
Bracket  
Press a 25mm x 50mm Inner Cap (14) into the end of  
the Backrest Frame (4).  
4
Place the Backrest Frame (4) onto the Main Frame  
(1) and line up the welded tube on the Backrest  
Frame with the bracket on the Main Frame. Secure  
the Backrest Frame with an M10 x 80mm Bolt (17)  
and an M10 Nylon Locknut (18). Do not overtighten  
the Nylon Locknut; it must be easy to pivot the  
Backrest Frame.  
14  
18  
25  
Welded  
Tube  
26  
1
6. Note that the bracket on the Backrest Frame (4)  
has four sets of oval adjustment holes and one  
set of round holes. Position the 15mm x 10.5mm x  
67mm Spacer (28) between the two sides of the  
bracket and line it up with the round holes. Insert an  
M10 x 85mm Bolt (29) through the round holes in the  
bracket and through the Spacer. Secure the Bolt with  
an M10 Nylon Locknut (18). Note: The Spacer must  
be positioned under the Main Frame (1).  
6
29  
4
16  
Round  
Hole  
Insert the Locking Pin (16) through one set of adjust-  
ment holes in the bracket on the Backrest Frame (4)  
and through the welded tube on the Main Frame (1).  
Note: The welded tube is not visible in this draw-  
ing, but it is marked in drawing 5.  
18  
Adjustment  
Holes  
28  
1
7. Attach the Backrest (8) to the brackets on the  
Backrest Frame (4) with four M6 x 16mm Screws  
(15).  
7
8
4
15  
15  
7
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8. Attach a 30mm x 25mm Bumper (26) to the indicated  
hole in the Main Frame (1) with a Bumper Screw (25).  
8
Welded  
Tube A  
14  
20  
Press a 25mm x 50mm Inner Cap (14) into each end  
of the Seat Frame (5).  
Welded  
Tube B  
Important: The Seat Frame (5) has two welded  
tubes. Tube A goes through the Seat Frame itself,  
and tube B is welded underneath the Seat Frame.  
Do not confuse these two tubes in the following  
step.  
30  
18  
5
Bracket  
Line up tube A in the Seat Frame (5) with the upper  
hole in the bracket on the Main Frame (1). Insert the  
M10 x 95mm Bolt (20) through the bracket and the  
welded tube in the Seat Frame. Secure the Bolt with  
an M10 Nylon Locknut (18).  
14  
26  
25  
1
Note: The Locking Pin w/Ring (30) can be inserted  
through tube B to prevent the Seat Frame (5) from  
pivoting.  
9
9
9. Attach the Seat (9) to the brackets on the Seat Frame  
(5) with four M6 x 16mm Screws (15).  
5
15  
15  
15  
15  
10. Press a 19mm Round Inner Cap (13) into each end of  
the Short Pad Tube (31) and the Long Pad Tube (12).  
10  
11  
Mount the Long Pad Tube (12) in the hole in the Seat  
Frame (5) in the following manner: Slide a Plastic  
Spacer (32) and a Foam Pad (11) onto one end of the  
Pad Tube. Slide the Pad Tube through the hole in the  
Seat Frame. Slide a Plastic Spacer (32) and a Foam  
Pad (11) onto the other end of the Pad Tube.  
32  
13  
12  
13  
5
32  
32  
31  
Mount the Short Pad Tube (31) in the hole in the  
sidearm on the Leg (6) by following the instructions  
given above.  
11  
32  
6
8
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Adjusting the Weight Bench  
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 10 for impor-  
tant 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 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 (8) can be used in a level position, two  
inclined positions and a declined position. To adjust the  
Backrest to a level position or an inclined position, insert  
the Locking Pin (16) through one of the adjustment holes  
in the backrest adjustment bracket and through the weld-  
ed tube in the Main Frame (1).  
8
Adjustment  
Bracket  
To use the Backrest (8) in a declined position, remove the  
Locking Pin (16) and lower the Backrest until it rests  
directly on the Main Frame (1). Re-insert the Locking Pin.  
1
16  
Welded Tube  
ADJUSTING THE HEIGHT OF THE WEIGHT BENCH  
6
To adjust the height of the weight bench, unscrew the  
Adjustment Knob (23) and raise or lower the weight  
bench to the desired position. Line up the hole in the Leg  
(6) with one of the adjustment holes in the Adjustment  
Leg (7). Re-insert the Adjustment Knob and tighten it fully  
into the welded nut.  
23  
Welded  
Nut  
7
SETTING UP THE WEIGHT BENCH FOR ROMAN  
CHAIR EXERCISES  
9
5
To set up the bench for roman chair exercises, turn the  
Seat Frame (5) to the upright position. Insert the Locking  
Pin/w Ring (30) through the indicated hole in the adjust-  
ment bracket and the hole in the Seat Frame. Now adjust  
the height of the weight bench as described above, so the  
Seat (9) is in a comfortable position.  
Welded  
Tube  
30  
Note: When the Seat (9) is in the lower position, insert the  
Locking Pin/w Ring (30) through the welded tube to pre-  
vent the seat from pivoting during exercises.  
WARNING: When the seat is tilted to the upright  
position, always insert the locking pin into the hole  
in the seat frame as shown. Do not insert the lock-  
ing pin into the welded tube.  
Adjustment  
Bracket  
9
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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  
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.  
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  
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.  
Weight Loss  
EXERCISE FORM  
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.  
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 below to  
find the locations of the muscles.  
Cross Training  
Many people desire a complete and well-balanced fit-  
ness program, and cross training is a very efficient  
way to accomplish this. One example of a balanced  
program is:  
¥ Plan weight training workouts on Monday,  
Wednesday and Friday.  
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!  
¥ Plan 20 to 30 minutes of aerobic exercise, such as  
cycling, running 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.  
10  
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You should 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  
11  
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R1099A  
Part ListÐModel No. WEBE03690  
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  
1
1
1
1
1
1
1
1
1
4
4
1
4
3
8
1
1
Main Frame  
18  
19  
20  
21  
22  
23  
24  
25  
26  
27  
28  
29  
30  
31  
32  
#
9
2
1
4
1
1
1
2
2
1
1
1
1
1
4
1
1
M10 Nylon Locknut  
M10 x 70mm Bolt  
M10 x 95mm Bolt  
M10 x 90mm Carriage Bolt  
Square Bushing  
Adjustment Knob  
25mm Square Inner Cap  
Bumper Screw  
30mm x 25mm Bumper  
Support Plate  
15mm x 10.5 x 67mm Spacer  
M10 x 85mm Bolt  
Locking Pin w/Ring  
Short Pad Tube  
Rear Stabilizer  
Front Stabilizer  
Backrest Frame  
Seat Frame  
Leg  
Adjustment Leg  
Backrest  
Seat  
76mm Round Endcap  
Foam Pad  
Long Pad Tube  
19mm Round Inner Cap  
25mm x 50mm Inner Cap  
M6 x 16mm Screw  
Locking Pin  
Plastic Spacer  
UserÕs Manual  
Exercise Poster  
M10 x 80mm Bolt  
#
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.  
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R1099A  
Part Identification ChartÐModel No. WEBE03690  
M10 x 70mm Bolt (19)Ð2  
M10 Nylon Locknut (18)Ð9  
M10 x 90mm Carriage Bolt (21)Ð4  
Bumper Screw (25)Ð2  
M10 x 80mm Bolt (17)Ð1  
M6 x 16mm Screw (15)Ð8  
M10 x 85mm Bolt (29)Ð1  
M10 x 95mm Bolt (20)Ð1  
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R1099A  
Exploded DrawingÐModel No. WEBE03690  
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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 (WEBE03690)  
2. The NAME of the product (WEIDER¨ PRO 300se Weight Bench)  
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 in 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  
WEIDER is a registered trademark of ICON Health & Fitness, Inc.  
Part No. 159010 R1099A  
Printed in China © 1999 ICON Health & Fitness, Inc.  
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