Weider Home Gym Pro XT 10 User Manual

Model No. WEBE09010  
Serial No.  
Write the serial number in the  
space above for reference.  
USER’S MANUAL  
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 parts, we will guarantee  
complete satisfaction through  
direct assistance from our factory.  
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DELAYS, PLEASE CALL DIRECT  
TO OUR TOLL-FREE CUSTOMER  
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cians on our customer hot line  
will provide immediate assis-  
tance, free of charge to you.  
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Mon.–Fri., 6 a.m.–6 p.m. MST  
Patent Pending  
CAUTION  
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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!  
 
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.  
7. Keep children under 12 and pets away from  
the weight bench at all times.  
8. Always wear athletic shoes for foot protec-  
tion while exercising.  
2. It is the responsibility of the owner to ensure  
that all users of the weight bench are ade-  
quately informed of all precautions.  
9. Always make sure the backrest adjustment  
knob is fully inserted through the backrest  
bracket before using the weight bench.  
3. The weight bench is intended for home use  
only. Do not use the weight bench in any  
commercial, rental, or institutional setting.  
10. The weight bench is designed to support a  
maximum of 550 pounds, including the user  
and weights. Do not place more than 150  
pounds on the leg lever for normal use. Note:  
The weight bench does not include weights.  
4. Use the weight bench only on a level surface.  
Cover the floor beneath the weight bench to  
protect the floor.  
5. Make sure that all parts are properly tight-  
ened each time you use the weight bench.  
Replace any worn parts immediately.  
11. If you feel pain or dizziness at any time while  
exercising, stop immediately and begin cool-  
ing down.  
6. Keep hands and feet away from moving parts.  
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
 
BEFORE YOU BEGIN  
Thank you for selecting the versatile WEIDER® PRO  
XT10 weight bench. The WEIDER® PRO XT10 is  
designed to help you develop every major muscle  
group of the body. Whether your goal is a shapely fig-  
ure, dramatic increase in muscle size and strength, or  
a healthier cardiovascular system, the WEIDER® PRO  
XT10 will help you achieve the specific results you  
want.  
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 note the product model number and serial  
number before calling. The model number is  
WEBE09010. The serial number can be found on a  
decal attached to the weight bench (see the front  
cover of this manual).  
For your benefit, read this manual carefully before  
using the WEIDER® PRO XT10 weight bench. If you  
have additional questions, please call our Customer  
Before reading further, please review the drawing  
below and familiarize yourself with the parts that are  
labeled.  
Backrest  
Seat  
Backrest Bracket  
Bench Frame  
Leg Lever  
Weight Tube  
Backrest Adjustment Knob  
Seat Bracket  
4
 
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.  
M6 x 50mm Bolt (23)  
M10 Nylon Locknut (33)  
M10 Washer (32)  
M8 x 55mm Carriage Bolt (24)  
M10 x 65mm Bolt (31)  
M8 Nylon Locknut (25)  
M6 Washer (34)  
M10 x 75mm Bolt (27)  
M10 x 78mm Bolt (29)  
M10 x 100mm Bolt (30)  
M10 x 140mm Bolt (35)  
M6 x 16mm Bolt (26)  
12.5mm Spacer (15)  
5
 
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  
weight bench 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.  
• Lubricant, such as grease or petroleum jelly,  
and 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 weight bench, make sure all  
parts are oriented as shown in the drawings.  
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.  
1
21  
Press a 50mm Square Outer Cap (22) onto each  
end of the Front Stabilizer (2). Press a 50mm x  
75mm Inner Cap (21) into the Bench Frame (1).  
1
33  
2
Attach the Front Stabilizer (2) to the Bench Frame  
(1) with two M10 x 65mm Bolts (31), two M10  
Washers (32), and two M10 Nylon Locknuts (33).  
32  
31  
32  
22  
22  
2. Press a 50mm Square Outer Cap (22) onto each  
end of the Rear Stabilizer (3).  
2
1
Attach the Rear Stabilizer (3) to the Bench Frame  
(1) with two M10 x 65mm Bolts (31), two M10  
Washers (32), and two M10 Nylon Locknuts (33).  
31  
32  
32  
22  
3
22  
33  
6
 
3. Press a 40mm x 50mm Inner Cap (20) into the  
indicated end of the Seat Frame (5). Press 8mm  
Bushings (14) into the indicated holes in the Seat  
Frame and the Bench Frame (1).  
3
14  
5
20  
14  
7
Attach the Leg Lever Bracket (7) to the Seat Frame  
(5) with the M10 x 45mm Adjustment Knob (28).  
28  
27  
30  
33  
6
Attach the Seat Bracket (6) to the Seat Frame (5)  
with the M10 x 75mm Bolt (27) and an M10 Nylon  
Locknut (33).  
14  
1
Attach the Seat Bracket (6) to the Bench Frame (1)  
with the M10 x 100mm Bolt (30) and an M10 Nylon  
Locknut (33).  
14  
4
Do not overtighten the M10 Nylon Locknuts  
(33); the Seat Bracket (6) must be able to pivot  
easily.  
12  
34  
23  
Indent  
10  
4. Press the four 20mm x 40mm Inner Caps (12)  
into the ends of the Backrest Frames (8). Orient  
the Backrest Frames as shown. Note: The  
indents in the Backrest Frames must be on  
the indicated side.  
24  
34  
25  
25  
24  
Attach the Backrest Bracket (9) to the Backrest  
Frames (8) with four M8 x 55mm Carriage Bolts  
(24) and four M8 Nylon Locknuts (25).  
23  
8
9
Attach the Backrest (10) to the Backrest Frames  
(8) with four M6 x 50mm Bolts (23) and four M6  
Washers (34). The Backrest must be oriented  
as shown.  
34  
12  
5
5. Press two 8mm Bushings (14) into the bottom  
holes in the Backrest Frames (8). Press two 8mm  
Bushings (14) into the holes in the Seat Frame (5).  
10  
Screw the Backrest Adjustment Knob (13) into the  
Bench Frame (1). Pull the Knob out as far as it will  
go, and lower the Backrest Bracket (9) between  
the two tubes on the Bench Frame. Snap the Knob  
into an adjustment hole in the Backrest Bracket.  
32  
9
33  
Adjustment  
Holes  
Lubricate an M10 x 140mm Bolt (35). Attach the  
bottom holes in both the Backrest Frames (8) and  
the two Plastic Plates (36) to the Seat Frame (5)  
with the Bolt, two 12.5mm Spacers (15), and an  
M10 Nylon Locknut (33) as shown.  
14  
32  
1
8
36  
35  
14  
13  
Lubricate the other M10 x 140mm Bolt (35). Attach  
the top holes in both the Backrest Frames (8) and  
the two Plastic Plates (36) to the Bench Frame (1)  
with the Bolt, two M10 Washers (32), and an M10  
Nylon Locknut (33).  
15  
14  
5
Do not overtighten the M10 Nylon Locknuts  
(33); the Backrest (10) must be able to pivot  
easily.  
14  
15  
7
 
6. Press three 50mm Square Inner Caps (37) into  
the Leg Lever (4). Press a 50mm Round Inner  
Cap (19) into the weight tube.  
6
14  
33  
37  
4
37  
19  
7
Press two 8mm Bushings (14) into the Leg Lever  
Bracket (7).  
Lubricate the M10 x 78mm Bolt (29). Attach the  
Leg Lever (4) to the Leg Lever Bracket (7) with  
the Bolt and an M10 Nylon Locknut (33). Do not  
overtighten the Nylon Locknut; the Leg Lever  
must pivot freely.  
29  
Weight Tube  
37  
7. Attach the Seat (11) to the brackets on the Seat  
Frame (5) using two M6 x 16mm Bolts (26). Attach  
the other end of the Seat to the Seat Frame with  
an M6 Washer (34) and an M6 x 50mm Bolt (23).  
7
11  
26  
34  
23  
5
26  
8. Press four 19mm Round Inner Caps (17) into the  
ends of the two Pad Tubes (16).  
8
18  
Insert the Pad Tubes (16) into the holes in the  
Leg Lever (4). Slide two Foam Pads (18) onto  
each Pad Tube.  
4
17  
16  
17  
18  
9. Make sure that all parts of the weight bench  
are properly tightened.  
8
 
ADJUSTMENTS  
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 10 for impor-  
tant information about how to get the most benefit from your exercise program. Also, refer to the accompanying  
exercise guide to see the correct form for several exercises.  
Make sure all parts are properly tightened each time you use the weight bench. Replace any worn parts immediate-  
ly. 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 (10) can be used in eight different posi-  
tions. To adjust the Backrest, hold the Backrest up and  
pull the Backrest Adjustment Knob (13) out as far as it  
will go. Move the Backrest to the desired position and  
insert the Knob into an adjustment hole in the Backrest  
Bracket (9).  
10  
9
WARNING:  
When adjusting the  
position of the Backrest (10), first remove all  
weight from the weight tube on the Leg Lever  
(4). Make sure that the Backrest Adjustment  
Knob (13) is fully inserted through the Backrest  
Bracket (9).  
4
13  
Adjustment  
Hole  
9
 
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, plus devel-  
op your heart and lungs.  
10  
 
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  
charts 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  
 
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  
 
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  
 
PART LIST—Model No. WEBE09010  
R0901C  
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  
18  
19  
20  
1
1
1
1
1
1
1
2
1
1
1
4
1
10  
2
2
4
4
1
1
Bench Frame  
21  
22  
23  
24  
25  
26  
27  
28  
29  
30  
31  
32  
33  
34  
35  
36  
37  
#
1
4
5
4
4
2
1
1
1
1
4
6
9
5
2
2
3
1
1
50mm x 75mm Inner Cap  
50mm Square Outer Cap  
M6 x 50mm Bolt  
M8 x 55mm Carriage Bolt  
M8 Nylon Locknut  
Front Stabilizer  
Rear Stabilizer  
Leg Lever  
Seat Frame  
Seat Bracket  
Leg Lever Bracket  
Backrest Frame  
Backrest Bracket  
Backrest  
M6 x 16mm Bolt  
M10 x 75mm Bolt  
M10 x 45mm Adjustment Knob  
M10 x 78mm Bolt  
M10 x 100mm Bolt  
M10 x 65mm Bolt  
M10 Washer  
M10 Nylon Locknut  
M6 Washer  
M10 x 140mm Bolt  
Plastic Plate  
Seat  
20mm x 40mm Inner Cap  
Backrest Adjustment Knob  
8mm Bushing  
12.5mm Spacer  
Pad Tube  
19mm Round Inner Cap  
Foam Pad  
50mm Round Inner Cap  
40mm x 50mm Inner Cap  
50mm Square Inner Cap  
User’s Manual  
Exercise Guide  
#
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  
 
EXPLODED DRAWING—Model No. WEBE09010  
R0901C  
11  
12  
23  
10  
8
34  
24  
18  
25  
17  
25  
24  
18  
16  
32  
33  
23  
17  
9
14  
15  
34  
14  
33  
14  
32  
14  
20  
5
37  
37  
19  
14  
4
12  
35  
34  
23  
15  
14  
29  
7
28  
26  
33  
27  
36  
13  
6
30  
37  
14  
18  
21  
1
17  
14  
22  
16  
33  
2
17  
31  
32  
18  
3
32  
32  
33  
22  
32  
31  
22  
22  
15  
 
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 (WEBE09010)  
• The NAME of the product (WEIDER® PRO XT10 weight bench)  
• 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. 176945 R0901C  
Printed in China © 2001 ICON Health & Fitness, Inc.  
 

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