Model No. WEBE09101
Visit our website at
www.weiderfitness.com
new products, prizes,
fitness tips, and much more!
Serial No.
Write the serial number in the space
above for reference.
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.
USER’S MANUAL
TO AVOID DELAYS, PLEASE
CALL DIRECT TO OUR TOLLFREE CUST
The trained technicians on our
customer hot line will provide
immediate assistance, free of
charge to you.
CUSTOMER HOT LINE:
OMER HOT LINE.
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.
TABLE OF CONTENTS
• Misuse of this product may result in serious
injury.
• Read user’s manual and follow all warnings
and operating instructions prior to use.
• Do not allow children on or around machine.
• Replace label if damaged, illegible, or removed.
WARNING
!
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
P
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
The decal shown here has been
placed on the weight bench. If
the decal is missing or illegible,
please 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 decal in the location shown.
WEIDER is a registered trademark of ICON IP, Inc.
2
IMPORTANT PRECAUTIONS
WARNING: T
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.
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. 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.
o reduce the risk of serious injury, read the following important precautions
7. Inspect and tighten all parts each time the
weight bench is used. Replace any worn
parts immediately
8. Always wear athletic shoes for foot protection while exercising.
9. T
he weight bench is designed to support a
maximum of 560 pounds, including a maximum user weight of 250 pounds and a maximum of 310 pounds of weights. Do not place
more than 150 pounds on the leg lever.
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.
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.
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
Backrest
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.
Curl Pad
Backrest Knob
Wheel
Seat
Leg Lever
Weight Tube
4
10mm Spacer (20)
M10 x 65mm Bolt (23)
M8 Nylon Locknut (9)
M8 x 58mm Bolt (16)
M6 Washer (30)
M10 x 180mm Bolt (22)
M8 Flat Washer (13)
M10 Washer (6)
M10 x 22mm Bolt (7)
M6 x 16mm Screw (3)
M10 Nylon Locknut (11)
M6 x 64mm Screw (4)
M10 x 45mm Bolt (38)
M10 x 68mm Bolt (39)
M10 x 58mm Carriage Bolt (8)
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 P
been pre-attached. If a part is not in the parts bag, check to see if it has been pre-attached.
ART LIST on page 14.
Note: Some small parts may have
5
ASSEMBLY
Make Things Easier for Yourself
Everything in 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.
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.
1. Press a 50mm Square Inner Cap (1) into the indicated end of the Front Leg (19). Insert a 50mm
Thick Inner Cap (35) into the bottom of the Front
Leg.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
• For help identifying small parts, use the
IDENTIFICATION CHART on page 5.
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.
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
23
PART
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).
Press a 51mm x 76mm Outer Cap (2) onto each
2.
end of the Stabilizer (24).
the Bench Frame (5) using two M10 x 58mm
Carriage Bolts (8) and two M10 Nylon Locknuts
1).
(1
Attach the Stabilizer to
23
5
5
1
1
24
8
2
6
11
1
2
19
35
2
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 (1
1).
3
28
4. Attach the Backrest (15) to the Backrest Frame (27)
with four M6 x 64mm Screws (4) and four M6
Washers (30).
ented as shown.
Make sure that the Backrest is ori-
11
28
4
15
Wide
End
30
34
4
27
27
7
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.
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).
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.
5
6
22
Lubricate
6
14
Wide
End
27
29
15
34
6
5
11
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 W
Attach the W
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.
eight Tube (21) to the Leg Lever (18)
eight Tube (21).
7
16
17
13
33
21
17
17
18
20
31
9
13
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).
the Nylon Locknut; the Leg Lever must be able
to pivot freely.
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).
Slide two Foam Pads (10) onto each Pad Tube (25).
Do not overtighten
8
9
10
12
10
18
25
11
12
18
39
19
19
10
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).
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.
25
12
12
10
32
26
3
36
19
10
8
ADJUSTMENTS
This section explains how to adjust the weight bench. See the
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.
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).
To use Olympic weights, slide the Weight Adapter (40)
onto the Weight Tube (21). Insert the Weight Adapter
Pin (42) into the Weight Tube.
EXERCISE GUIDELINES on page 11 for impor-
19
10
25
10
18
21
40
WARNING: Do not place more than
150 pounds on the Weight Tube (21).
ACHING THE CURL PAD
TT
A
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.
WARNING: When the Curl Pad (26) is
not in use, store it away from the bench so it will
not interfere with other exercises.
41
26
42
32
36
19
9
ADJUSTING THE BACKREST
The Backrest (15) can be adjusted to any of five positions. 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).
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
15
34
10
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 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 T
Cross training is an ef
well-balanced fitness program.
anced program is:
• Plan weight training workouts on Monday,
W
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 exer
cise will reshape and strengthen your body
op your heart and lungs.
raining
ednesday
ficient way to get a complete and
, and Friday
An example of a bal
.
-
-
, plus devel
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
12 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. Refer to the muscle chart on page
This requires moving
.
The exertion stage of
-
11
Rest for a short period of time after each set. The
N
O
P
Q
R
S
T
U
W
V
M
L
J
G
F
H
I
K
E
C
D
B
A
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
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)
Latissimus Dorsi (mid back)
R.
S. Spinae Erectors (lower back)
T. Gluteus Medius (hip)
U. Gluteus Maximus (buttocks)
V. Hamstring (back of leg)
. Gastrocnemius (back of calf)
W
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. 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.
12
MONDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
AEROBIC EXERCISE
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
FRIDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
Make photocopies of this page for scheduling and recording your workouts.
13
PART LIST—Model No. WEBE09101 R1104A
Key No.
1 1 50mm Square Inner Cap
2
3
4 4 M6 x 64mm Screw
5 1 Bench Frame
6 4 M10 Washer
7 2 M10 x 22mm Bolt
8 2 M10 x 58mm Carriage Bolt
9 1 M8 Nylon Locknut
10 6 Foam Pad
11 10 M10 Nylon Locknut
12 6 3/4” Round Inner Cap
13 2 M8 Flat Washer
14 1 Seat
15
16 1 M8 x 58mm Bolt
17 3 45mm Square Inner Cap
18 1 Leg Lever
19 1 Front Leg
20 1 10mm Spacer
21 1 Weight Tube
22 1 M10 x 180mm Bolt
Qty. Description Key No. Qty. Description
2 51mm x 76mm Outer Cap
6 M6 x 16mm Screw
1 Backrest
23 2 M10 x 65mm Bolt
24
25
26 1 Curl Pad
27 1 Backrest Frame
28 4 25mm x 51mm Inner Cap
29 1 Backrest Knob
30 4 M6 Washer
31 1 Angled Outer Cap
32 1 Curl Post
33 1 25mm Round Inner Cap
34 1 Backrest Bracket
35 1 50mm Thick Inner Cap
36 1 Curl Post Knob
37
38 2 M10 x 45mm Bolt
39 1 M10 x 68mm Bolt
40 1 Weight Adapter
41 2 Weight Adapter Bushing
42 1 Weight Adapter Pin
# 1 User’s Manual
# 1 Exercise Guide
1 Stabilizer
3 Pad Tube
2 Wheel
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
26
32
3
14
29
6
22
11
36
10
12
25
12
11
23
6
39
12
25
12
17
18
17
9
13
21
33
17
12
25
12
20
1
13
16
10
35
11
3
3
6
2
11
24
2
8
10
5
11
10
28
30
4
27
30
4
7
34
11
28
15
19
31
11
37
38
11
37
38
40
41
41
42
EXPLODED DRAWING—Model No. WEBE09101 R1104A
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 prepared 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 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
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 con
nection with the use or performance of the product or damages with respect to any economic loss, loss
of property
consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequential damages.
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.
, loss of revenues or profits, loss of enjoyment or use, costs of removal or installation or other
Accordingly, the above limitation may not apply to you.
ou may also have other rights which vary from state to state.
Y
-
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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