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 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.
CUSTOMER HOT LINE:
1-800-999-3756
Mon.ÐFri., 6 a.m.Ð6 p.m. MST
Model No. WEBE14100
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
USERÕS MANUAL
Patent Pending
Visit our website at
www.weiderfitness.com
new products, prizes,
fitness tips, and much more!
Page 2
Warning Decal Placement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Important Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Before You Begin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Assembly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Adjusting the Weight Rack . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Exercise Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Part List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Exploded Drawing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
Ordering Replacement Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Limited Warranty . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
Table of Contents
The decal shown here
has been placed on the
weight rack. If the decal
is missing, or if it is not
legible, 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 to
the location shown.
Warning Decal Placement
WEIDER is a registered trademark of ICON Health & Fitness, Inc.
2
Page 3
3
1. Read all instructions in this manual before
using the weight rack. Use the weight rack
only as described in this manual.
2. It is the responsibility of the owner to ensure
that all users of the weight rack are adequately informed of all precautions.
3. The weight rack is intended for home use
only. Do not use the weight rack in any commercial, rental, or institutional setting.
4. Use the weight rack only on a level surface.
Cover the floor beneath the weight rack to
protect the floor or carpet.
5. Inspect and tighten all parts each time you
use the weight rack. Replace any worn parts
immediately.
6. Keep children under 12 and pets away from
the weight rack at all times.
7. Always exercise with a partner. When you
are performing squat exercises, your partner
should stand behind you to catch the barbell
if you cannot complete a repetition.
8. Always make sure there is an equal amount
of weight on each side of your barbell.
9. Do not place more than 210 pounds, including the barbell, on the weight rests.
10. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cooling down.
11. When performing standing exercises, stand
inside the area that is shaded in the drawing.
12. Always wear athletic shoes for foot protection while exercising.
13.
Always set both weight rests at the same
height.
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 rack.
Important Precautions
Page 4
4
Small Weight Rest
Weight Rest
Right Side
Left Side
Thank you for selecting the versatile WEIDER¨PRO
400 weight rack. The WEIDER¨PRO 400 is designed
to help you develop every major muscle group of the
body. Whether your goal is a shapely figure, dramatic
muscle size and strength or a healthier cardiovascular
system, the WEIDER¨PRO 400 will help you achieve
the specific results you want.
For your benefit, read this manual carefully before
using the weight rack. 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 WEBE14100. The serial number can be
found on a decal attached to the weight 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.
Before You Begin
Crossbar
Assembled
Dimensions:
Height: 81Ó
Base: 49Ó x 40Ó
Page 5
M10 x 80mm Bolt (4)Ð32
M10 x 75mm Bolt (15)Ð2
5
Before beginning assembly, carefully read the
following information and instructions:
¥ Assembly requires two people.
¥ Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
¥ Tighten all parts as you assemble them, unless
instructed to do otherwise.
¥ As you assemble the weight rack, make sure all
parts are oriented as shown in the drawings.
The following tools (not included) may be
required for assembly:
¥ Two (2) adjustable wrenches
¥ One (1) rubber mallet
¥ One (1) standard screwdriver
¥ One (1) phillips screwdriver
Assembly will be more convenient if you have the
following tools: A socket set, a set of open-end or
closed-end wrenches or a set of ratchet wrenches.
Assembly
2
1
2
19
19
515
4
9
9
3
8
8
Adjustment
Holes
2. Identify the two Rear Uprights (8), which are slightly
shorter than the Front Uprights (not shown).
Attach the Rear Uprights (8) to the Left and Right
Bases (1, 3) using four M10 x 80mm Bolts (4) and
four M10 Nylon Locknuts (9). Do not tighten the
Nylon Locknuts yet. Make sure the Uprights are
oriented exactly as shown, with the adjustment
holes on the indicated side near the bottom.
Attach the Foot Plate (5) to the Center Base (2)
using two M10 x 75mm Bolts (15), two M10
Washers (19), and two M10 Nylon Locknuts (9). Do
not tighten the Nylon Locknuts yet.
1
1. Press 60mm Square Inner Caps (14) onto the ends
of the Right and Left Bases (1, 3).
Attach the Right and Left Bases (1, 3) to the Center
Base (2) using four M10 x 80mm Bolts (4) and four
M10 Nylon Locknuts (9). Do not tighten the Nylon
Locknuts yet.
14
1
4
2
4
3
14
14
9
9
14
Page 6
3
3
1
4
9
9
6
6
7
8
14
3. Attach one of the Front Uprights (7) and two Joint
Plates (6) to the Left Base (3) using four M10 x
80mm Bolts (4) and four M10 Nylon Locknuts (9).
Make sure the Front Upright is oriented so that
the holes on the bottom of the Front Upright
and the holes in the Joint Plates line up. If they
do not line up, turn the Front Upright upsidedown. Do not tighten the Nylon Locknuts yet.
Make sure the Front Upright is turned so the
adjustment holes are facing the Rear Upright
(8).
Attach the other Front Upright (7, not shown) and
two Joint Plates (6, not shown) to the Right Base
(1) in the same manner.
Tap a 60mm Square Inner Cap (14) into each of the
Front Uprights (7).
4. Attach the Chin-up Bar (13) and two Joint Plates (6)
to the Front Uprights (7) using four M10 x 80mm
Bolts (4) and four M10 Nylon Locknuts (9). Do not
tighten the Nylon Locknuts yet.
6
4
4
9
9
6
7
13
7
5. Press a 60mm Square Inner Cap (14) into the Left
Frame (12). Attach the Left Frame to the left
Uprights (7, 8) using four M10 x 80mm Bolts (4)
and four M10 Nylon Locknuts (9). Do not tighten
the Nylon Locknuts yet.
Assemble the Right Frame (10) to the right Uprights
(7, 8) in the same manner.
Attach the Center Frame (11) to the Left Frame (12)
and the Right Frame (10) using four M10 x 80mm
Bolts (4) and four M10 Nylon Locknuts (9).
9
14
9
4
4
4
4
10
11
12
9
9
5
7
8
8
7
6
4
Page 7
7
This section explains how to adjust the weight rack. See the EXERCISE GUIDELINES on page 8 for important
information on how to get the most benefit from your exercise program. Also, refer to the accompanying exercise
poster to see the correct form for each exercise.
Inspect and tighten all parts each time you use the weight rack. Replace any worn parts immediately. The weight
rack can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.
USING THE WEIGHT RESTS
Before beginning an exercise, insert the Weight Rests
(16) or the Small Weight Rests (17) into the set of holes
in the Uprights (7, 8) that is best suited for that exercise. The selected holes should represent the lowest
point to which you want your barbell to go during the
exercise. Perform the exercise as shown in the accompanying EXERCISE GUIDE. Note: Make sure the
locking clips on the Weight Rests snap into place
around the Uprights.
SETTING UP THE BENCH FOR SQUAT EXERCISES
When performing squat exercises, place the Small
Weight Rests (17) into one set of adjustment holes in
the two Rear Uprights (8).
Adjusting the Weight Bench
WARNING: Always set both Weight
Rests (16) at the same height.
16
8
8
7
7
16
17
17
17
18
17
18
7. Insert the 25mm Round Inner Caps (18) into the
ends of the Small Weight Rests (17).
8. Make sure all parts are properly tightened
before you use the weight rack. The use of all
remaining parts will be explained in Adjusting
the Weight Bench.
6. Insert the Weight Rests (16) into a set of holes in
the Uprights (7, 8).
Tighten all nylon locknuts used in steps 1Ð5.
6
7
16
8
8
7
7
16
Page 8
8
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
The only way to increase the size and strength of
your muscles is to push them close to their maximum
capacity. When you progressively increase the intensity of your exercise, your muscles will continually
adapt and grow. You can tailor the individual exercise
to the proper intensity level in two ways:
¥ by changing the amount of weight used
¥ by changing the number of repetitions or sets per-
formed (A ÒrepetitionÓ is one complete cycle of an
exercise, such as one sit-up. A ÒsetÓ is a series of
repetitions).
The proper amount of weight for each exercise obviously 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
Many people desire a complete and balanced fitness
program. Cross training is an efficient way to accomplish this. One 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
Specifying the exact length of time for each workout,
as well as the number of repetitions or sets for each
exercise, is a highly individual matter. It is very 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 bodyÕs 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
with emphasis on the areas that you want to develop
the 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
You will gain the greatest benefits from exercising by
maintaining proper form. 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 poster accompanying this manual, you will find photographs showing
the correct form for several exercises. A description of
each exercise is also provided, along with a list of the
muscles affected. Refer to the muscle chart on page 9
to find the locations 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 9
Rest for a short period of time after each set. The
ideal resting periods are:
¥ Rest three minutes after each set for a muscle build-
ing workout
¥ Rest one minute after each set for a toning workout
¥ Rest 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 very effective for increasing flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. List
the date, the exercises performed, the weight plus 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.
Pectoralis
Major
Biceps
Obliques
Brachioradials
Brachioradials
Hip Flexors
Abductor
Quadriceps
Soleus
Rectus
Abdominus
Adductor
Trapezius
Trapezius
Rhomboideus
Deltoid
Deltoid
Triceps
Latissimus Dorsi
Spinae Erectors
Gluteus
Medius
Gluteus
Maximus
Hamstring
Abductors
Gastrocnemius
MUSCLE CHART
9
Page 10
10
Note: Ò#Ó indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of the userÕs manual for information about ordering replacement parts.
Key No. Qty. Description Key No. Qty. Description
Part ListÑModel No. WEBE14100
R1000A
1 1 Right Base
2 1 Center Base
3 1 Left Base
4 32 M10 x 80mm Bolt
5 1 Foot Plate
6 6 Joint Plate
7 2 Front Upright
8 2 Rear Upright
9 34 M10 Nylon Locknut
10 1 Right Frame
11 1 Center Frame
12 1 Left Frame
13 1 Chin-up Bar
14 8 60mm Square Inner Cap
15 2 M10 x 75mm Bolt
16 2 Weight Rest
17 2 Small Weight Rest
18 2 25mm Round Inner Cap
19 2 M10 Washer
# 1 UserÕs Manual
# 1 Exercise Chart
Page 11
EXPLODED DRAWINGÑModel No. WEBE14100
4
9
7
14
4
8
9
4
9
4
9
9
4
4
9
9
14
15
1
2
3
14
14
14
5
4
9
6
6
6
6
9
7
14
4
9
4
9
4
8
4
9
9
9
4
6
13
14
4
9
11
10
12
6
4
9
4
9
14
4
19
19
17
16
18
Exploded DrawingÑModel No. WEBE14100
R1000A
11
Page 12
Part No. 169791 R1000A Printed in China © 2000 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:
1. The MODEL NUMBER of the product (WEBE14100)
2. The NAME of the product (WEIDER¨PRO 400 weight rack)
3. The SERIAL NUMBER of the product (see the front cover of this manual)
4. The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED
DRAWING at the center of this manual).
Ordering Replacement Parts
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 at one of its authorized service centers. All products for which warranty 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-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, 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
Limited Warranty
Loading...