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Visit our website at
www.weiderfitness.com
new products, prizes,
fitness tips, and much more!
Model No. WEBE14940
Serial No.
Write the serial number in the
space above for reference.
Serial Number Decal
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 UNNECESSARY
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.
USER’S MANUAL
OMER HOT LINE:
CUST
1-877-992-5999
Mon.–Fri., 6 a.m.–6 p.m. MST
CAUTION
Read all precautions and instructions in this manual before
using this equipment. Save this
manual for future reference.
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TABLE OF CONTENTS
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.
WARNING DECAL PLACEMENT
The decal shown here has been
placed on the exercise rack in the
indicated location. If the decal is
missing or illegible, call our
Customer Service Department
toll-free at 1-877-992-5999,
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 IP, Inc.
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IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read the following important precautions
before using the exercise rack.
1. Read all instructions in this manual before
using the exercise rack. Use the exercise
rack only as described in this manual.
2. It is the responsibility of the owner to ensure
that all users of the exercise rack are adequately informed of all precautions.
3. The exercise rack is intended for home use
only. Do not use the exercise rack in any
commercial, rental, or institutional setting.
4.
Keep the
moisture and dust. Do not put the
rack
water.
5. Use the exercise rack only on a level surface.
Cover the floor beneath the exercise rack to
protect the floor.
exercise rack
in a garage or covered patio, or near
indoors, away from
exercise
6. Keep children under 12 and pets away from
the exercise rack at all times.
7. Make sure all parts are properly tightened
each time the exercise rack is used. Replace
any worn parts immediately.
8. Always wear athletic shoes for foot protection while exercising.
The exercise rack is designed to support a
9.
maximum user weight of 300 pounds.
10. The exercise rack is not designed to be used
with weights. Do not use weights or other
forms of resistance with the exercise rack.
11. 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.
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BEFORE YOU BEGIN
Thank you for selecting the versatile WEIDER®PRO
315 exercise rack. The exercise rack is designed to
help you develop the major muscle groups of the
upper body. Whether your goal is a shapely figure,
dramatic increase in muscle size and strength, or a
healthier cardiovascular system, the exercise rack will
help you achieve the specific results you want.
For your benefit, read this manual carefully before
using the exercise rack. If you have questions after
reading this manual, please call our Customer Service
ASSEMBLED
DIMENSIONS:
Height: 84 in.
Width: 41 in.
Depth: 44 in.
Arm Pad
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.
serial number can be found on a decal attached to the
exercise rack (see the front cover of this manual).
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
The model number is WEBE14940. The
Pull-up Arm
Upright
Handles
Dip Arm
Foot Rest
Handle
Backrest
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ASSEMBLY
Make Things Easier for Yourself
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
This manual is designed to ensure that the
exercise rack can be assembled successfully
by anyone. Most people find that by setting
aside plenty of time, assembly will go smoothly.
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two people.
• For help identifying small parts, use the PART
IDENTIFICATION CHART.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
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.
• As you assemble the exercise rack, make sure all
parts are oriented as shown in the drawings.
The following tools (not included) are required
for assembly:
• Two adjustable wrenches
• One rubber mallet
• One standard screwdriver
• One Phillips screwdriver
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
25
30
30
4
Attach one side of the Center Base (4) to the
Base Frame (1) with two M10 x 90mm Bolts (19),
two M10 Washers (30), and two M10 Nylon
Locknuts (25). Make sure the warning decal is
in the position shown. Do not tighten the
Locknuts yet.
Repeat this step for the other side of the
Center Base (4).
19
1
Decal
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2. Attach the Upright Base (2) to a Center Base (4)
with two M10 x 95mm Bolts (27) and two M10
Nylon Locknuts (25).
Locknuts yet.
Do not tighten the
2
2
25
27
4
3. Attach the Support (5) to the Base Frame (1) with
two M10 x 90mm Bolts (19) and two M10 Nylon
Locknuts (25). Do not tighten the Locknuts yet.
Insert the Upright (3) into the Upright Base (2).
Attach the Upright and Support (5) to the Upright
Base with four M10 x 30mm Screws (20).
Tighten the M10 Nylon Locknuts (25) used in
steps 1–3.
3
3
20
5
20
19
2
25
1
6
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4. Attach the Left Handle (9) to the Pull-up Arm (7)
with an M10 x 65mm Screw (29), an M10 x
70mm Screw (31), and two M10 W
Press a 50mm Round Inner Cap (12) into the
Pull-up
the Cap is on the side shown.
Arm. Make sure that the thick side of
ashers (30).
4
7
8
Attach the Right Handle (8) in the same manner.
5. Insert the Pull-up Arm (7) into the Upright (3).
Attach the Pull-up Arm to the Upright with four
M10 x 30mm Screws (20) and four M10 Washers
(30).
Thick
Side
9
Thick
Side
12
5
30
29
7
30
30
31
20
20
6. Lubricate the M10 x 200mm Bolt (22) with the
included grease.
Upright (3) with the Bolt and an M10 Nylon
Locknut (25).
the Dip
Attach the tether on the Pin (23) to the Upright (3)
with an M4 x 16mm Self-tapping Screw (24).
Insert the Pin into the hole in the Dip Arm (6) and
into the Upright.
Arm must be able to pivot easily
Attach the Dip Arm (6) to the
Do not overtighten the Locknut;
.
3
30
6
6
3
24
23
22
ether
T
Grease
25
Hole
7
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7. Attach an Arm Pad (10) to the Dip Arm (6) with
two M6 x 65mm Screws (21) and two M6
ashers (15).
W
7
et a Short Foam Grip (16) and the indicated
W
handle on the Dip Arm (6) with soapy water.
Press a Bushing (18), the Short Foam Grip, and a
28mm Round Inner Cap (14) onto the handle on
the Dip Arm.
Repeat this step for the other side of the Dip
Arm (6).
8. Attach the Backrest (11) to the Upright (3) with
two M6 x 65mm Screws (21) and two M6
Washers (15).
16
8
11
14
18
Handle
15
10
6
15
21
15
21
9. Make sure that all parts have been properly
tightened before the exercise rack is used.
3
15
21
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ADJUSTMENTS
This section explains how to adjust the exercise rack. See the EXERCISE GUIDELINES on page 9 for important
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 each exercise.
Make sure all parts are properly tightened each time the
ly. The exercise rack can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.
ADJUSTING THE DIP ARM
To adjust the Dip Arm (6) to the up or down position,
remove the Pin (23). Move the Dip Arm to the new
position and reinsert the Pin in to the Arm.
Pin must be inserted into the Dip Arm and Upright
(3) when the Dip Arm is in the up position, as
shown in the drawing. The Pin will be behind the
Upright when the Dip Arm is in the down position.
Note: The
exercise rack is used. Replace any worn parts immediate-
6
23
3
9
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EXERCISE GUIDELINES
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 resistance 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 resistance for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of resistance 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 resistance.
TONING
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate
amount of resistance 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
resistance.
WEIGHT LOSS
To lose weight, use a low amount of resistance 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 ef
well-balanced fitness program.
anced program is:
• Plan strength training workouts on Monday,
ednesday
W
Plan 20 to 30 minutes of aerobic exercise, such as
•
running on a treadmill or riding on an elliptical or
exercise bike, on
Rest from both strength training and aerobic exercise
•
for at least one full day each week to give your body
time to regenerate.
The combination of strength training and aerobic exer
cise will reshape and strengthen your body, plus develop your heart and lungs.
, and Friday
ficient way to get a complete and
An example of a bal
.
Tuesday and Thursday.
-
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
fective exercise program.
ef
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 accompany
ing this manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles af
page to find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing.
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.
fected. See the muscle chart on the next
This requires moving
The exertion stage of
.
-
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Rest for a short period of time after each set. The
O
P
Q
R
S
T
U
V
X
W
N
M
J
G
F
H
I
K
E
C
D
B
A
L
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. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
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)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
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 resistance 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.
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PART IDENTIFICATION CHART
M10 x 90mm Bolt (19)
M10 x 30mm Screw (20)
M10 x 200mm Bolt (22)
M10 x 95mm Bolt (27)
M10 x 65mm Screw (29)
M10 x 70mm Screw (31)
M10 Nylon Locknut (25)
M4 x 16mm Self-tapping Screw (24)
M6 Washer (15)
M6 x 65mm Screw (21)
M10 Washer (30)
See 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 P
part is not in the parts bag, check to see if it has been pre-attached.
ART LIST.
Note: Some small parts may have been pre-attached. If a
Page 13
PART LIST—Model No. WEBE14940 R1004B
Key No. Qty. Description Key No. Qty. Description
1 1 Base Frame
2 1 Upright Base
3
4 1 Center Base
5 1 Support
6 1 Dip Arm
7 1 Pull-up Arm
8 1 Right Handle
9 1 Left Handle
10 2 Arm Pad
11 1 Backrest
12 2 50mm Round Inner Cap
13 6 Long Foam Grip
14 8 28mm Round Inner Cap
15 6 M6 Washer
16 2 Short Foam Grip
17 2 50mm Round Arm Cap
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.
1 Upright
18 2 Bushing
19 6 M10 x 90mm Bolt
20
21 6 M6 x 65mm Screw
22 1 M10 x 200mm Bolt
23 1 Pin
24 1 M4 x 16mm Self-tapping Screw
25 9 M10 Nylon Locknut
26 1 50mm x 127mm Inner Cap
27 2 M10 x 95mm Bolt
28 2 70mm x 50mm Outer Endcap
29 2 M10 x 65mm Screw
30 12 M10 Washer
31 2 M10 x 70mm Screw
# 1 User’s Manual
# 1 Exercise Guide
# 1 Grease Pack
8 M10 x 30mm Screw
Page 14
28
14
13
4
19
27
26
2
11
25
21
12
12
8
29
13
14
31
7
9
31
29
13
14
21
22
25
24
23
3
20
20
25
25
19
13
14
28
1
20
25
5
19
20
30
30
30
21
16
13
14
18
14
13
14
17
17
10
16
18
14
10
21
6
30
30
30
30
30
30
30
15
15
15
15
15
15
27
EXPLODED DRAWING—Model No. WEBE14940 R1004B
Page 15
ORDERING REPLACEMENT PARTS
To order replacement parts, 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 prepared to give
the following information when calling:
• The MODEL NUMBER of the product (WEBE14940)
• The NAME of the product (WEIDER®PRO 315 exercise rack)
• 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)
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 pur
poses; 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.
may not apply to you.
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.
Accordingly
, the above limitation
-
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
Part No. 219073 R1004B Printed in China © 2004 ICON IP, Inc.
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