Weider Home Gym 150722 User Manual

®
Model No. 150722  
Serial No.  
USER’S MANUAL  
Write the serial number in the  
space above for future 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 satis-  
faction through direct assis-  
tance 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.  
CUSTOMER HOT LINE:  
1-877-992-5999  
Mon.–Fri., 6 a.m.–6 p.m. MST  
CAUTION  
Read all precautions and instruc-  
tions in this manual before using  
this equipment. Save this manual  
for future reference.  
Visit our website at  
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. Use the weight  
bench only as described in this manual.  
9. Always exercise with a partner. When you are  
performing bench press exercises, your part-  
ner should stand behind you to catch the bar-  
bell if you cannot complete a repetition.  
2. It is the responsibility of the owner to ensure  
that all users of the weight bench are ade-  
quately informed of all precautions.  
10. When using the backrest in an inclined posi-  
tion, make sure that the support rod is insert-  
ed completely through both uprights, and  
that the support rod is turned to the locked  
position.  
3. The weight bench is intended for home use  
only. Do not use the weight bench in any  
commercial, rental, or institutional setting.  
11. Do not use a barbell that is longer than six  
feet with the weight bench.  
4. Use the weight bench only on a level surface.  
Cover the floor beneath the weight bench to  
protect the floor.  
12. The weight bench is designed to support a  
maximum of 460 pounds, including the user,  
a weight bar, and weights. Do not place more  
than 210 pounds, including a weight bar and  
weights, on the weight rests. Do not place  
more than 130 pounds on the leg lever.  
5. Keep the weight bench indoors, away from  
moisture and dust. Do not put the weight  
bench in a garage or covered patio, or near  
water.  
6. Make sure all parts are properly tightened  
each time the weight bench is used. Replace  
any worn parts immediately.  
13. When you are using the leg lever, place a bar-  
bell with the same amount of weight on the  
weight rests to balance the bench.  
7. Keep children under 12 and pets away from  
the weight bench at all times.  
14. Keep hands and feet away from moving parts.  
Always wear athletic shoes for foot protec-  
tion while exercising.  
8. Always make sure there is an equal amount  
of weight on each side 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. Note: The weight bench does  
not include weights or a barbell.  
15. 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 WEIDER® 400 weight  
bench. The versatile weight bench is designed to be  
used with your own weight set (not included) to devel-  
op every major muscle group of the body. Whether  
your goal is a shapely figure, dramatic muscle size  
free at 1-886-997-6999, 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 150721. The serial number can be found on  
and strength, or a healthier cardiovascular system, the a decal attached to the weight bench (see the front  
weight bench will help you to achieve the specific  
results you want.  
cover of this manual).  
Before reading further, please look at the drawing  
below and familiarize yourself with the parts that are  
labeled.  
For your benefit, read this manual carefully before  
using the weight bench. If you have additional ques-  
tions, please call our Customer Service Department toll-  
Weight Rests  
Support  
Rod  
Backrest  
Seat  
Leg Lever  
Upright  
Weight  
Tube  
4
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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.  
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 this product, make sure  
that you have read and understand the infor-  
mation in the box above.  
1
3
Slide the Right Crossbar (3) into the Left  
20  
2
Crossbar (2), with the decal on top. Note: the  
crossbar can be adjusted for use with either a  
standard barbell or a mid-width barbell. For a  
standard barbell, align the set of holes indicat-  
ed by the arrows. For a mid-width barbell,  
align the holes on the ends of the Crossbars.  
Decal  
18  
4
24  
Attach the Frame (4) to the Crossbars (2, 3) with  
two M8 x 65mm Bolts (20), two M8 x 55mm Bolts  
(18), and four M8 Nylon Locknuts (24). Note: The  
Bolts should fit inside of the holes in the Left  
Crossbar (2). Do not tighten the Locknuts yet.  
24  
2
28  
17  
2. Insert a 38mm Square Inner Cap (17) into the  
Front Leg (5).  
4
Slide the welded tube on the Front Leg (5) into  
the Frame (4). Secure the Front Leg with two M8  
x 40mm Carriage Bolts (28), two M8 Washers  
(26), and two M8 Nylon Locknuts (24). Do not  
tighten the Locknuts yet.  
26  
24  
5
5
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3. Attach the Crossbars (2, 3) to the Uprights (1)  
with four M8 x 65mm Bolts (20), two Support  
Plates (10), and four M8 Nylon Locknuts (24). Do  
not tighten the Locknuts yet. Note the position  
of the name decal and make sure the Uprights  
are oriented as shown.  
3
1
1
24  
Name  
Decal  
20  
3
10  
20  
10  
24  
2
20  
24  
4. Press a 25.4mm Round Inner Cap (15) into the  
indicated end of the Weight Tube (31). Slide the  
Weight Tube through the hole in the Leg Lever (6).  
Attach the Weight Tube with an M8 x 50mm Bolt  
(29), two M8 Washers (26), a Sleeve (30), and an  
M8 Nylon Locknut (24). Press a 25.4mm Angle  
Cap (16) onto the other end of the weight tube.  
4
27  
17  
6
5
21  
16  
Tap three 38mm Square Inner Caps (17) into the  
Leg Lever (6) as shown.  
17  
24  
26  
Lubricate the M10 x 60mm Bolt (21). Attach the  
Leg Lever (6) to the Front Leg (5) with the Bolt and  
an M10 Nylon Locknut (27). Do not overtighten  
the Locknut; the Leg Lever must be able to  
pivot freely.  
31  
30  
29  
15  
26  
17  
5. Press four 25.4mm Square Inner Caps (19) into  
the Backrest Tubes (7).  
5
Attach the Backrest Tubes (7) to the Backrest (8)  
in the indicated locations, with three M6 x 38mm  
Screws (23) and three M6 Washers (25). Do not  
tighten the Screws yet.  
8
19  
19  
25  
23  
25  
23  
7
25  
23  
7
19  
6
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6. Press two 25.4mm Inner Caps (15) into the ends  
of the Support Rod (11). Slide the Support Rod  
through a set of holes in the Uprights (1) and turn  
it to the locked position.  
6
1
15  
See the inset drawing. With the help of a sec-  
ond person, slide the indicated ends of the  
Backrest Tubes (7) onto the welded axle on the  
Frame (4).  
1
11  
Attach the left Backrest Tube (7) to the Backrest  
(8) with a fourth M6 x 38mm Screw (23) and M6  
Washer (25). Tighten all four Screws in the  
Backrest.  
8
15  
Rest the Backrest (8) on the Support Rod (11).  
25  
23  
Tighten the M8 Nylon Locknuts (24) used in  
steps 1–3.  
7
4
7
7
Welded Axle  
4
7. Attach the Seat (9) to the brackets on the Frame  
(4) with four M6 x 16mm Screws (22).  
7
9
4
22  
22  
8. Press two 19mm Round Inner Caps (14) into  
each Pad Tube (13). Slide the Pad Tubes through  
the holes in the Leg Lever (6). Slide a Foam Pad  
(12) onto each side of each Pad Tube.  
8
12  
6
14  
13  
9. Make sure that all parts are properly tightened  
before you use the weight bench. The use of  
all remaining parts will be explained in ADJUST-  
MENTS, beginning on the next page.  
14  
14  
12  
7
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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 9 for important exercise information  
and refer to the accompanying exercise guide to see the correct form for several exercises. Refer also to the  
exercise information accompanying your weight set (not included) for additional exercises.  
Inspect and tighten all parts each time the weight bench is used. 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 decline position,  
three incline positions, or a flat position. To use the  
Backrest in the decline position, remove the Support  
1
Rod (11) and lay the Backrest on the Crossbar (2).  
To use the Backrest (8) in an incline position, lift the  
Backrest and insert the end of the Support Rod (11)  
without the locking clip through one of the top three  
sets of holes in the Uprights (1). Rotate the locking  
clip into place around the Upright.  
1
11  
To use the Backrest (8) in the flat position, lift the  
Backrest and insert the end of the Support Rod (11)  
without the locking clip through the bottom set of  
holes in the Uprights (1). Rotate the locking clip into  
place around the Upright.  
8
2
WARNING:  
When using the  
Backrest (8) in an incline or level position,  
make sure that the Support Rod (11) is insert-  
ed completely through both Uprights (1) and  
is turned to the locked position.  
6
ATTACHING WEIGHTS  
To use the Leg Lever (6), slide the desired weights  
(not included) onto the weight tube.  
Weight Tube  
WARNING:  
Do not place more  
than 50 pounds on the Leg Lever (6).  
Weight  
8
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EXERCISE GUIDELINES  
THE FOUR BASIC TYPES OF WORKOUTS  
PERSONALIZING YOUR EXERCISE PROGRAM  
Muscle Building  
To increase the size and strength of your muscles,  
Determining the exact length of time for each workout,  
as well as the number of repetitions or sets completed,  
push them close to their maximum capacity. Your mus- is an individual matter. It is important to avoid overdo-  
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 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.)  
ing it during the first few months of your exercise pro-  
gram. You should progress at your own pace and be  
sensitive to your body’s signals. If you experience pain  
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-  
gram.  
WARMING UP  
The proper amount of weight for each exercise  
depends upon the individual user. You must gauge  
Begin each workout with 5 to 10 minutes of stretching  
your limits and select the amount of weight that is right and light exercise to warm up. Warming up prepares  
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 weight.  
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 mod- Each workout should include 6 to 10 different exercis-  
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.  
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  
Cross Training  
Cross training is an efficient way to get a complete and moving only the appropriate parts of the body.  
well-balanced fitness program. An example of a bal-  
anced program is:  
• Plan strength training workouts on Monday,  
Wednesday, and Friday.  
• Plan 20 to 30 minutes of aerobic exercise, such as  
running on a treadmill or riding on an elliptical or  
exercise bike, on Tuesday and Thursday.  
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 the  
next page to find the names of the muscles.  
• Rest from both strength training and aerobic exercise The repetitions in each set should be performed  
for at least one full day each week to give your body  
time to regenerate.  
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  
The combination of strength training and aerobic exer- during the exertion stage of each repetition and inhale  
cise will reshape and strengthen your body, plus devel- during the return stroke. Never hold your breath.  
op your heart and lungs.  
9
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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 11 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. Remember, the key to achiev-  
ing 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  
O
A. Sternomastoid (neck)  
A
B. Pectoralis Major (chest)  
C. Biceps (front of arm)  
D. Obliques (waist)  
P
L
Q
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)  
R
S
C
D
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)  
S. Latissimus Dorsi (mid back)  
T. Spinae Erectors (lower back)  
U. Gluteus Medius (hip)  
W
X
J
K
V. Gluteus Maximus (buttocks)  
W. Hamstring (back of leg)  
X. Gastrocnemius (back of calf)  
10  
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MONDAY  
Date:  
EXERCISE  
WEIGHT  
WEIGHT  
WEIGHT  
SETS  
SETS  
SETS  
REPS  
REPS  
REPS  
/
/
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.  
11  
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PART IDENTIFICATION CHART  
This chart is provided to help you identify the small parts used in assembly. The number in parenthesis below  
each part refers to the key number of the part from the PART LIST in the center of the this manual. Important:  
Some parts may have been pre-assembled for shipping purposes. If you cannot find a part in the parts  
bags, check to see if it has been pre-assembled.  
M8 x 65mm Bolt (20)  
M10 Nylon Locknut (27)  
M10 x 60mm Bolt (21)  
M8 Nylon Locknut (24)  
M8 x 55mm Bolt (18)  
M6 x 16mm Screw (22)  
M6 Washer (25)  
M8 x 50mm Bolt (29)  
M8 x 40mm Carriage Bolt (28)  
M6 x 38mm Screw (23)  
M8 Washer (26)  
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PART LIST—Model No. 150722  
R1004A  
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  
2
1
1
1
1
1
2
1
1
2
1
4
2
4
3
1
4
Upright  
18  
19  
20  
21  
22  
23  
24  
25  
26  
27  
28  
29  
30  
31  
#
2
4
6
1
4
4
11  
4
4
1
2
1
1
1
1
1
M8 x 55mm Bolt  
Left Crossbar  
Right Crossbar  
Frame  
Front Leg  
Leg Lever  
Backrest Tube  
Backrest  
Seat  
Support Plate  
Support Rod  
Foam Pad  
25.4mm Square Inner Cap  
M8 x 65mm Bolt  
M10 x 60mm Bolt  
M6 x 16mm Screw  
M6 x 38mm Screw  
M8 Nylon Locknut  
M6 Washer  
M8 Washer  
M10 Nylon Locknut  
M8 x 40mm Carriage Bolt  
M8 x 50mm Bolt  
Sleeve  
Weight Tube  
User’s Manual  
Pad Tube  
19mm Round Inner Cap  
25.4mm Round Inner Cap  
25.4mm Angle Cap  
38mm Square Inner Cap  
#
Exercise Guide  
“#” Indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover of  
this manual for information on ordering replacement parts.  
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EXPLODED DRAWING—Model No. 150722  
R1004A  
19  
8
25  
23  
19  
7
7
25  
23  
1
25  
23  
25  
23  
10  
24  
19  
20  
9
19  
3
20  
1
20  
18  
4
2
20  
28  
17  
24  
27  
10  
24  
12  
17  
24  
22  
20  
12  
17  
22  
26  
24  
6
21  
16  
24  
15  
26  
30  
24  
31  
11  
5
17  
14  
26  
14  
13  
29  
15  
13  
14  
14  
12  
15  
12  
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ORDERING REPLACEMENT PARTS  
To order replacement parts, simply call our Customer Service Department toll-free at 1-877-992-5999, 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:  
1. The MODEL NUMBER of the product (150722)  
2. The NAME of the product (WEIDER® 400 weight bench)  
3. The SERIAL NUMBER of the product (see the front cover of this manual)  
4. The KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and 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  
material, under normal use and service conditions, for a period of ninety (90) days from the date of pur-  
chase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is lim-  
ited to replacing or repairing, at ICON's option, the product through one of its authorized service centers.  
All repairs for which warranty claims are made must be pre-authorized by ICON. This warranty does not  
extend to any product or damage to a product caused by or attributable to freight damage, abuse, mis-  
use, 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 con-  
nection 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 or installation or other  
consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of inci-  
dental 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 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. 220768 R1004A  
Printed in China © 2004 ICON IP, Inc.  
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