Page 1
QUESTIONS?
As a manufacturer, we are committed 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.
TO AVOID DELAYS, PLEASE
CALL DIRECT TO OUR TOLLFREE CUSTOMER HOT LINE.
The technicians on our customer
hot line will provide immediate
assistance, free of charge.
CUSTOMER HOT LINE:
1-800-999-3756
Mon.–Fri., 6 a.m.–6 p.m. MST
Model No. WEBE14420
Serial No.
Write the serial number in the
space above for reference.
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual for future reference.
Serial Number Decal (under seat)
USER’S MANUAL
Patent Pending
Visit our website at
www.weiderfitness.com
new products, prizes,
fitness tips, and much more!
Page 2
WARNING DECAL PLACEMENT
TABLE OF CONTENTS
2
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached in the center of
this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before beginning assembly.
The decal shown here has been
placed on the weight bench in the
location shown. If the decal is missing
or illegible, please call our Customer
Service Department toll-free at
1-800-999-3756, Monday through
Friday, 6 a.m. until 6 p.m. Mountain
Time, to order a free replacement
decal. Apply the replacement decal in
the location shown.
WEIDER is a registered trademark of ICON Health & Fitness, Inc.
Page 3
3
1. Read all instructions in this manual before
using the weight bench. Use the weight
bench only as described in this manual.
2. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
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.
5. Make sure that all parts are properly tightened each time you use the weight bench.
Replace any worn parts immediately.
6. Keep children under 12 and pets away from
the weight bench at all times.
7. Keep hands and feet away from moving parts.
8. Always wear athletic shoes for foot protection while exercising.
9. Always set both weight rests at the same
height. Make sure that the long knobs are
inserted completely and tightened into the
uprights before beginning any exercise.
10. The weight bench is designed to support a
maximum user weight of 300 pounds and a
maximum total weight of 510 pounds. Do not
place more than 210 pounds, including a barbell, on the weight rests. Do not place more
than 130 pounds on the leg lever. Note: The
weight bench does not include a barbell or
weights.
11. Always keep an equal amount of weight on
both ends 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.
12. Always exercise with a partner. When you
are performing bench press exercises, your
partner should stand behind you to catch the
barbell if you cannot complete a repetition.
13. When adjusting the position of the backrest,
make sure the adjustment tube is securely
seated in the adjustment brackets.
14. Always remove the curl post from the front
leg before performing leg curls with the leg
lever.
15. If you feel pain or dizziness at any time 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.
WARNING:
To reduce the risk of serious injury, read the following important precautions
before using the weight bench.
IMPORTANT PRECAUTIONS
Page 4
BEFORE YOU BEGIN
4
Thank you for selecting the versatile WEIDER®PRO
310 weight bench. The PRO 310 weight bench is
designed to be used with your own 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 PRO 310
weight bench will help you achieve the specific results
you want.
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-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 WEBE14420. 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 look at the drawing
below and familiarize yourself with the parts that are
labeled.
Seat
Leg Lever
Weight Tube
Support Tube
Long Knob
Curl Pad
Backrest
Weight Rests
ASSEMBLED
DIMENSIONS:
Height: 55 in.
Width: 44 in.
Depth: 71 in.
Right Side
Left Side
Note: The terms “right side” and “left side” are
determined relative to a person sitting on the
bench; they do not correspond to right and left
on the drawings in the manual.
Page 5
5
1.
Press a Large Plastic Foot (44) onto the bottom
of the Left Upright (46). Lift the preassembled Left
Weight Rest (8) up and engage a Long Knob (31)
into it and the Left Upright. Tighten the Knob fully.
Attach the Crossbar (2) to the Left Upright (46)
with four M10 x 80mm Bolts (45), two Support
Plates (15), and four M10 Nylon Locknuts (39).
Do not tighten the Locknuts yet. Have a second person steady the Upright while the
Crossbar is being attached.
Repeat this step with the Right Upright (6).
Make sure the Uprights and Crossbar are oriented as shown.
1
2
46
31
8
6
39
39
15
15
44
45
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two people.
• For help identifying small parts, refer to the PART
IDENTIFICATION CHART.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
The following tools (not included) are required
for assembly:
• Two adjustable wrenches
• One rubber mallet
• One standard screwdriver
• One Phillips screwdriver
• Lubricant, such as grease or petroleum jelly,
and soapy water.
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.
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.
ASSEMBLY
Before assembling the weight bench, make
sure that you have read and understand the
information in the box above.
Page 6
3
6
2
1
3
38
24
18
19
39
39
3. Press two 32mm Square Inner Caps (28) into the
ends of the Support Tube (9). Set the Support
Tube into a set of brackets on the Uprights (6, 46)
so that the pins on the Support Tube fit into the
holes in the brackets.
Attach the Frame (1) to the Crossbar (2) with two
M10 x 80mm Bolts (45) and two M10 Nylon
Locknuts (39).
Tighten the M10 Nylon Locknuts (39) used in
steps 1–3.
2. Press a 50mm Square Inner Cap (24) into the top
of the Front Leg (3). Press a Small Plastic Foot
(19) onto the bottom of the Front Leg.
Attach the Front Leg (3) to the Frame (1) with
four M10 x 70mm Bolts (38), two Notched
Support Plates (18), and four M10 Nylon
Locknuts (39). Do not tighten the Locknuts yet.
28
39
1
6
46
2
45
9
28
4
4. Press four 25mm x 40mm Inner Caps (30) into
the ends of the Backrest Frames (10).
Attach the Backrest Frames (10) to the Backrest
(14) with four M6 x 56mm Bolts (43) and four M6
Washers (41). Make sure the Backrest and
Backrest Frames are oriented as shown. Do
not tighten the Bolts yet.
43
41
14
Holes are
closer to
the top
10
30
30
41
43
Page 7
7
5. Lubricate an M10 x 180mm Bolt (35) with grease.
Attach the Backrest Frames (10) to the Frame (1)
with the Bolt, two M10 Washers (37), and an M10
Nylon Locknut (39). Do not overtighten the
Locknut; the Backrest Frames must be able to
pivot freely.
Tighten the M6 x 56mm Bolts (43) used in step
4.
5
6. Orient the Seat (13) as shown. Attach the Seat to
the Frame (1) with four M6 x 16mm Screws (40).
6
40
40
1
13
Wide
End
35
37
10
37
39
1
29
27
23
7. Press three 45mm Square Inner Caps (23) into
the Leg Lever (4). Press a 25mm Round Inner
Cap (36) into the Weight Tube (11).
Attach the Weight Tube (11) to the Leg Lever (4)
with an M8 x 55mm Bolt (26), two M8 Washers
(29), a 10mm Spacer (22), and an M8 Nylon
Locknut (27). Press the 25mm Round Angled Cap
(21) onto the end of the Weight Tube.
Lubricate an M10 x 67mm Bolt (25) with grease.
Attach the Leg Lever (4) to the Front Leg (3) with
the Bolt and an M10 Nylon Locknut (39). Do not
overtighten the Locknut; the Leg Lever must
be able to pivot easily.
4
29
21
23
36
25
3
39
23
26
11
22
7
Page 8
9
9. Attach the Curl Pad (12) to the Curl Post (5) with
two M6 x 16mm Bolts (40).
10. Make sure that all parts are properly tightened
before you use the weight bench.
12
5
8
8. Slide a Pad Tube (17) into the hole in the Front
Leg (3). Slide two Foam Pads (16) onto the Pad
Tube. Press two 19mm Round Inner Caps (20)
into the ends of the Pad Tube.
Assemble the other two Pad Tubes (17) to the
Leg Lever (4) in the same manner.
8
16
17
17
17
16
3
4
20
20
40
Page 9
ADJUSTMENTS
9
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 10 for important 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.
Make sure all parts are properly tightened 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 (14) can be set to four different positions: a level position, a decline position, and two
incline positions. For the declined position, remove
the Support Tube (9) and rest the Backrest on the
Crossbar (2).
To change the position of the Backrest (14), move the
Support Tube (9) to a different set of adjustment
brackets on the Uprights (6, 46). Make sure the
Support Tube (9) is securely seated in the adjustment brackets.
14
9
2
46
6
31
ADJUSTING THE WEIGHT RESTS
To adjust a Weight Rest (7 or 8), remove the Long
Knob (31) from the Upright (6 or 46). Raise or lower
the Weight Rest to the correct height for the exercise
to be performed. Engage the Long Knob into the
Upright and Weight Rest.
7
8
46
6
WARNING: Always set both Weight
Rests (7, 8) at the same height. The Long Knob
(31) must be inserted through both the Weight
Rest and the Upright (6, or 46), and be firmly
tightened. Do not tighten a Knob into an Upright
and then set a Weight Rest on top of the Knob.
ATTACHING THE CURL POST
For some exercises, the Curl Post (5) must be
attached to the Front Leg (3). Remove the 50mm
Square Inner Cap (24) from the Front Leg. Insert the
Curl Post into the Front Leg and align the holes in the
Front Leg and the Curl Post. Secure the Curl Post
with the Short Knob (32). Make sure that you fully
tighten the Knob.
When performing exercises that do not require the
Curl Pad (12), remove the Curl Post (5) from the
Front Leg (3) and replace the 50mm Square Inner
Cap (24).
32
24
12
3
5
Page 10
10
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your
muscles will continually adapt and grow as you progressively 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.)
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 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.
Toning
You can tone your muscles by pushing them to a
moderate percentage of their capacity. Select a moderate 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.
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.
Cross Training
Cross training is an efficient way to get a complete
and well-balanced fitness program. An example of a
balanced 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 combination of weight training and aerobic exercise will reshape and strengthen your body, plus
develop your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
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
overdoing it during the first few months of your exercise program. 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 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.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature and delivering more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. 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.
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 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 several exercises, and a list of the
muscles affected. Refer to the muscle chart on page
11 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
during the exertion stage of each repetition and inhale
during the return stroke. Never hold your breath.
EXERCISE GUIDELINES
Page 11
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.
• Rest for one minute after each set for a toning work-
out.
• 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.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
slowly as you stretch and do not bounce. Ease into
each stretch gradually and go only as far as you can
without strain. Stretching at the end of each workout
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. 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.
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
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)
L. Rectus Abdominus (stomach)
M. Adductor (inner thigh)
N. Trapezius (upper back)
O. Rhomboideus (upper back)
P. Deltoid (shoulder)
Q. Triceps (back of arm)
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)
A
B
C
D
E
G
H
I
J
K
F
M
L
T
N
O
P
Q
R
S
U
V
W
Page 12
Part No. 190649 R0902A Printed in China © 2002 ICON Health & Fitness, Inc.
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 prepared to give the following information when calling:
• The MODEL NUMBER of the product (WEBE14420)
• The NAME of the product (WEIDER
®
PRO 310 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 in the center of this manual)
ORDERING REPLACEMENT PARTS
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 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 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, 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 or installation or other
consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of
merchantability or fitness for a particular purpose 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
Page 13
REMOVE THIS PART IDENTIFICATION CHART
PART LIST/EXPLODED DRAWING
SAVE THIS PART IDENTIFICATION CHART
PART LIST/EXPLODED DRAWING FOR FUTURE REFERENCE
81
Page 14
PART IDENTIFICATION CHART
Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is the key number of the part, from the PART LIST in the center 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.
45mm Square Inner Cap (23)
50mm Square Inner Cap (24)
25mm x 40mm Inner Cap (30)
32mm Square Inner Cap (28)
25mm Round Inner Cap (36)
M10 Washer (37)
M8 Washer (29)
M8 Nylon Locknut (27)
M10 Nylon Locknut (39)
M6 Washer (41)
19mm Round Inner Cap (20)
M6 x 16mm Bolt (40)
M8 x 55mm Bolt (26)
M6 x 56mm Bolt (43)
M10 x 67mm Bolt (25)
M10 x 70mm Bolt (38)
M4 x 16mm Self-tapping Screw (42)
M10 x 80mm Bolt (45)
M10 x 180mm Bolt (35)
Page 15
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.
Key No. Qty. Description Key No. Qty. Description
1 1 Frame
2 1 Crossbar
3 1 Front Leg
4 1 Leg Lever
5 1 Curl Post
6 1 Right Upright
7 1 Right Weight Rest
8 1 Left Weight Rest
9 1 Support Tube
10 2 Backrest Frame
11 1 Weight Tube
12 1 Curl Pad
13 1 Seat
14 1 Backrest
15 4 Support Plate
16 6 Foam Pad
17 3 Pad Tube
18 2 Notched Support Plate
19 1 Small Plastic Foot
20 6 19mm Round Inner Cap
21 1 25mm Round Angled Cap
22 1 10mm Spacer
23 3 45mm Square Inner Cap
24 1 50mm Square Inner Cap
25 1 M10 x 67mm Bolt
26 1 M8 x 55mm Bolt
27 1 M8 Nylon Locknut
28 2 32mm Square Inner Cap
29 2 M8 Washer
30 4 25mm x 40mm Inner Cap
31 2 Long Knob
32 1 Short Knob
33 2 Slide Bushing
34 2 Square Bushing
35 1 M10 x 180mm Bolt
36 1 25mm Round Inner Cap
37 2 M10 Washer
38 4 M10 x 70mm Bolt
39 16 M10 Nylon Locknut
40 6 M6 x 16mm Bolt
41 4 M6 Washer
42 4 M4 x 16mm Self-tapping Screw
43 4 M6 x 56mm Bolt
44 2 Large Plastic Foot
45 10 M10 x 80mm Bolt
46 1 Left Upright
# 1 User’s Manual
# 1 Exercise Guide
PART LIST—Model No. WEBE14420 R0902A
Page 16
EXPLODED DRAWING—Model No. WEBE14420 R0902A
14
30
13
39
12
18
35
37
30
40
43
30
41
39
37
18
39
10
41
43
45
39
43
38
1
45
41
15
41
43
31
30
34
7
42
39
39
33
9
8
28
42
46
39
42
33
34
31
42
28
6
15
16
36
23
11
16
29
26
16
23
22
23
20
39
4
21
20
24
29
27
17
5
40
32
44
20
20
17
20
16
25
3
19
17
20
16
2
16
15
15
39
39
44
45
Loading...