Weider Home Gym WEBE09101 User Manual

Model No. WEBE09101  
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  
committed to providing complete  
customer satisfaction. If you  
have questions, or find that there  
are missing or damaged parts, we  
will guarantee you complete  
satisfaction through direct  
assistance 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 to you.  
CUSTOMER HOT LINE:  
1-877-992-5999  
Mon.–Fri., 6 a.m.–6 p.m. MST  
CAUTION  
Visit our website at  
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. Inspect and tighten all parts each time the  
weight bench is used. Replace any worn  
parts immediately.  
2. It is the responsibility of the owner to ensure 8. Always wear athletic shoes for foot protec-  
that all users of the weight bench are ade-  
quately informed of all precautions.  
tion while exercising.  
9. The weight bench is designed to support a  
maximum of 560 pounds, including a maxi-  
mum user weight of 250 pounds and a maxi-  
mum of 310 pounds of weights. Do not place  
more than 150 pounds on the leg lever.  
3. The weight bench is intended for home use  
only. Do not use the weight bench in any  
commercial, rental, or institutional setting.  
4. Use the weight bench only on a level surface.  
Cover the floor beneath the weight bench to  
protect the floor.  
10. 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.  
5. Keep hands and feet away from moving parts.  
6. Keep children under the age of 12 and pets  
away from the weight bench at all times.  
11. 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
 
BEFORE YOU BEGIN  
Thank you for selecting the versatile WEIDER® PRO  
XT20 weight bench. The weight bench is designed to  
be used with your weight set (not included) to help you  
develop every major muscle group of the body.  
Whether your goal is a shapely figure, dramatic  
increase in muscle size and strength, or a healthier  
cardiovascular system, the weight bench will help you  
achieve the specific results you want.  
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  
note the product model number and serial number  
before calling. The model number is WEBE09101. The  
serial number can be found on a decal attached to the  
weight bench (see the front cover of this manual).  
Before reading further, please review 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 questions after  
reading this manual, please call our Customer Service  
Curl Pad  
Backrest  
Leg Lever  
Backrest Knob  
Wheel  
Weight Tube  
Seat  
4
 
PART IDENTIFICATION CHART  
Refer to the drawings below to identify small parts used in assembly. The number in parentheses below each  
drawing is the key number of the part, from the PART LIST on page 14. 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.  
10mm Spacer (20)  
M10 x 45mm Bolt (38)  
M8 x 58mm Bolt (16)  
M10 Nylon Locknut (11)  
M8 Nylon Locknut (9)  
M6 Washer (30)  
M10 x 58mm Carriage Bolt (8)  
M10 Washer (6)  
M8 Flat Washer (13)  
M10 x 65mm Bolt (23)  
M10 x 68mm Bolt (39)  
M6 x 64mm Screw (4)  
M10 x 22mm Bolt (7)  
M6 x 16mm Screw (3)  
M10 x 180mm Bolt (22)  
5
 
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. Most people find that by  
setting aside plenty of time, assembly will go  
smoothly.  
For help identifying small parts, use the PART  
IDENTIFICATION CHART on page 5.  
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:  
Assembly requires two people.  
• One standard screwdriver  
Place all parts in a cleared area and remove the  
packing materials. Do not dispose of the packing  
materials until assembly is completed.  
• One Phillips screwdriver  
• Lubricant, such as grease or petroleum jelly.  
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.  
1. Press a 50mm Square Inner Cap (1) into the indi-  
cated end of the Front Leg (19). Insert a 50mm  
Thick Inner Cap (35) into the bottom of the Front  
Leg.  
1
23  
Attach the Front Leg (19) to the Bench Frame (5)  
using two M10 x 65mm Bolts (23), two M10  
Washers (6), and two M10 Nylon Locknuts (11).  
5
6
23  
11  
19  
35  
1
2. Press a 51mm x 76mm Outer Cap (2) onto each  
end of the Stabilizer (24). Attach the Stabilizer to  
the Bench Frame (5) using two M10 x 58mm  
Carriage Bolts (8) and two M10 Nylon Locknuts  
(11).  
2
11  
5
24  
2
2
8
6
 
3. Press four 25mm x 51mm Inner Caps (28) into the  
ends of the Backrest Frame (27). Attach the  
Backrest Bracket (34) to the Backrest Frame using  
two M10 x 22mm Bolts (7) and two M10 Nylon  
Locknuts (11).  
3
4
5
28  
11  
27  
34  
7
28  
4. Attach the Backrest (15) to the Backrest Frame (27)  
with four M6 x 64mm Screws (4) and four M6  
Washers (30). Make sure that the Backrest is ori-  
ented as shown.  
15  
30  
27  
4
Wide  
End  
30  
4
5. Lubricate an M10 x 180mm Bolt (22). Attach the  
Backrest Frame (27) to the Bench Frame (5) using  
the Bolt, two M10 Washers (6), and an M10 Nylon  
Locknut (11). Slide the Backrest Bracket (34) into  
the indicated slot in the Bench Frame. Do not over-  
tighten the Nylon Locknut; the Backrest must  
be able to pivot freely.  
15  
Lubricate  
6
27  
22  
34  
29  
To adjust the position of the Backrest (15), pull the  
Backrest Knob (29) outward and move the Backrest  
up or down. Slowly release the Backrest Knob,  
making sure that the pin on the Backrest Knob is  
inserted through one of the holes in the Backrest  
Bracket (34).  
5
6
11  
6. Attach the Seat (14) to the Bench Frame (5) with  
four M6 x 16mm Screws (3). Make sure that the  
Seat is turned as shown.  
6
14  
Wide  
End  
5
3
7
 
7. Press three 45mm Square Inner Caps (17) into the  
Leg Lever (18). Press a 25mm Round Inner Cap  
(33) into the indicated end of the Weight Tube (21).  
7
17  
16  
18  
20  
Attach the Weight Tube (21) to the Leg Lever (18)  
with an M8 x 58mm Bolt (16), two M8 Flat Washers  
(13), a 10mm Spacer (20), and an M8 Nylon  
Locknut (9). Press an Angled Outer Cap (31) onto  
the back end of the Weight Tube.  
17  
13  
31  
9
21  
13  
33  
17  
8. Lubricate an M10 x 68mm Bolt (39). Attach the Leg  
Lever (18) to the Front Leg (19) with the Bolt and  
an M10 Nylon Locknut (11). Do not overtighten  
the Nylon Locknut; the Leg Lever must be able  
to pivot freely.  
8
11  
18  
39  
19  
9. Press two 3/4” Round Inner Caps (12) into each of  
the three Pad Tubes (25). Slide the Pad Tubes into  
the indicated holes in the Front Leg (19) and the  
Leg Lever (18).  
9
10  
12  
19  
25  
Slide two Foam Pads (10) onto each Pad Tube (25).  
12  
10  
18  
10  
25  
12  
10  
12  
10. Attach the Curl Pad (26) to the Curl Post (32) with  
two M6 x 16mm Screws (3). Insert the Curl Post  
into the Front Leg (19) and secure it with the Curl  
Post Knob (36).  
10  
32  
26  
3
36  
19  
11. Make sure all parts are properly tightened  
before you use the weight bench. The use of all  
remaining parts will be explained in  
ADJUSTMENTS, starting on page 9.  
8
 
ADJUSTMENTS  
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 11 for impor-  
tant information on how to get the most benefit from your exercise program. Also, refer to the accompanying  
exercise guide to see the correct form for each exercise.  
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.  
REMOVING THE FOAM PADS  
For some exercises, the indicated Foam Pads (10) and  
Pad Tube (25) should be removed from the Front Leg  
(19). To do this, slide one of the Foam Pads off the Pad  
Tube, and then remove the Pad Tube.  
19  
10  
25  
10  
ATTACHING WEIGHTS TO THE LEG LEVER  
To use the Leg Lever (18), slide the desired amount of  
weight (not included) onto the Weight Tube (21).  
18  
40  
21  
42  
To use Olympic weights, slide the Weight Adapter (40)  
onto the Weight Tube (21). Insert the Weight Adapter  
Pin (42) into the Weight Tube.  
41  
WARNING:  
Do not place more than  
150 pounds on the Weight Tube (21).  
ATTACHING THE CURL PAD  
26  
For some exercises, the Curl Pad (26) must be  
attached to the weight bench.  
Insert the Curl Post (32) into the indicated hole in the  
Front Leg (19). Align the holes in the Front Leg and the  
Curl Post. Secure the Curl Post with the Curl Post Knob  
(36). Make sure that you fully tighten the Curl Post  
Knob.  
32  
19  
36  
WARNING:  
When the Curl Pad (26) is  
not in use, store it away from the bench so it will  
not interfere with other exercises.  
9
 
ADJUSTING THE BACKREST  
The Backrest (15) can be adjusted to any of five posi-  
tions. To adjust the Backrest, pull the Backrest Knob  
(29) outward and move the Backrest up or down.  
Slowly release the Backrest Knob, making sure the pin  
on the Backrest Knob is inserted through one of the  
holes in the Backrest Bracket (34).  
15  
WARNING:  
Make sure the Backrest  
Knob (29) is securely inserted into one of the  
holes in the Backrest Bracket (34) before putting  
any weight on the Backrest (15).  
29  
34  
10  
 
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 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.  
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 page  
12 to find the names of the muscles.  
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  
The combination of weight training and aerobic exer-  
cise will reshape and strengthen your body, plus devel- during the exertion stage of each repetition and inhale  
op your heart and lungs. during the return stroke. Never hold your breath.  
11  
 
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 13 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  
achieving 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  
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)  
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. WEBE09101  
R1104A  
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  
21  
22  
1
2
6
4
1
4
2
2
1
6
10  
6
2
1
1
1
3
1
1
1
1
1
50mm Square Inner Cap  
51mm x 76mm Outer Cap  
M6 x 16mm Screw  
M6 x 64mm Screw  
Bench Frame  
23  
24  
25  
26  
27  
28  
29  
30  
31  
32  
33  
34  
35  
36  
37  
38  
39  
40  
41  
42  
#
2
1
3
1
1
4
1
4
1
1
1
1
1
1
2
2
1
1
2
1
1
1
M10 x 65mm Bolt  
Stabilizer  
Pad Tube  
Curl Pad  
Backrest Frame  
25mm x 51mm Inner Cap  
Backrest Knob  
M6 Washer  
Angled Outer Cap  
Curl Post  
25mm Round Inner Cap  
Backrest Bracket  
50mm Thick Inner Cap  
Curl Post Knob  
Wheel  
M10 x 45mm Bolt  
M10 x 68mm Bolt  
Weight Adapter  
Weight Adapter Bushing  
Weight Adapter Pin  
User’s Manual  
M10 Washer  
M10 x 22mm Bolt  
M10 x 58mm Carriage Bolt  
M8 Nylon Locknut  
Foam Pad  
M10 Nylon Locknut  
3/4” Round Inner Cap  
M8 Flat Washer  
Seat  
Backrest  
M8 x 58mm Bolt  
45mm Square Inner Cap  
Leg Lever  
Front Leg  
10mm Spacer  
Weight Tube  
M10 x 180mm Bolt  
#
Exercise Guide  
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover  
of this manual for information about ordering replacement parts.  
14  
 
EXPLODED DRAWING—Model No. WEBE09101  
R1104A  
26  
28  
30  
15  
11  
27  
30  
4
32  
34  
7
14  
3
28  
29  
4
10  
22  
6
12  
11  
25  
36  
5
11  
12  
6
11  
17  
11  
37  
11  
2
3
38  
18  
23  
31  
10  
37  
11  
6
9
3
39  
38  
1
20  
17  
19  
35  
13  
24  
13  
10  
21  
11  
16  
12  
2
17  
25  
42  
12  
8
33  
10  
41  
12  
40  
41  
25  
12  
15  
 
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 when calling:  
• The MODEL NUMBER of the product (WEBE09101)  
• The NAME of the product (WEIDER PRO XT20 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 EXPLODED DRAW-  
ING 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  
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. 221427 R1104A  
Printed in China © 2004 ICON IP, Inc.  
 

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