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 trained technicians on our
customer hot line will provide
immediate assistance, free of
charge to you.
CUSTOMER HOT LINE:
1-800-999-3756
Mon.–Fri., 6 a.m.–6 p.m. MST
Model No. WEBE11920
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.
USER’S MANUAL
Visit our website at
www.weiderfitness.com
new products, prizes,
fitness tips, and much more!
Serial
Number
Decal
2
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
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.
TABLE OF CONTENTS
WARNING DECAL PLACEMENT
WEIDER is a registered trademark of ICON Health & Fitness, Inc.
The decal shown at the
right has been placed
on the weight bench in
the indicated location. 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.
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 children under 12 and pets away from
the weight bench at all times.
6. Keep hands and feet away from moving parts.
7. Make sure all parts are properly tightened
each time you use the weight bench. Replace
any worn parts immediately.
8. Always wear athletic shoes for foot protection while exercising.
9. The weight bench is designed to support a
maximum user weight of 300 pounds. Do not
use more than 300 pounds of weight (including a barbell and weights) with the weight
bench. Do not place more than 150 pounds
on the leg lever. Note: The weight bench
does not include weights.
10. 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
3
4
Adjustment
Bracket
Thank you for selecting the versatile WEIDER®UTILITY BENCH weight bench. The weight bench is
designed 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 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 WEBE11920. 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.
Weight Tube
Curl Pad
Backrest
Leg Lever
Seat
BEFORE YOU BEGIN
ASSEMBLED
DIMENSIONS:
Height: 38 in.
Width: 25 in.
Depth: 71 in.
5
1.
Press two 50mm x 70mm Inner Caps (22) into
the ends of the Stabilizer (2).
Attach the Stabilizer (2) to the Bench Frame (1)
with two M10 x 60mm Carriage Bolts (32) and
two M10 Nylon Locknuts (11). Do not tighten the
Nylon Locknuts yet.
Note: Orient the Stabilizer (2) with the indents
around the holes on the bottom, and the warning decal in the indicated location.
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two people.
• For help identifying small parts, use 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.
Before beginning, make sure you understand the information in the box above.
Note: Some parts described in the assembly steps may be pre-assembled.
ASSEMBLY
1
32
Indents
Warning
Decal
22
22
1
2
11
2
3
4
10
10
10
11
31
31
13
2. Press two 50mm Square Inner Caps (10) into the
ends of the Front Leg Base (4). Press a 50mm
Square Inner Cap into the top of the Front Leg (3).
Attach the Front Leg (3) to the Front Leg Base (4)
using the two Front Leg Plates (13), four M10 x
70mm Bolts (31), and four M10 Nylon Locknuts
(11). Do not tighten the Nylon Locknuts yet.
6
5. Lubricate an M10 x 70mm Bolt (31). Attach the
Leg Lever (8) to the Front Leg (3) with the Bolt
and an M10 Nylon Locknut (11). Do not over-
tighten the Nylon Locknut; the Leg Lever
must be able to pivot freely.
5
3. Attach the Front Leg (3) to the Bench Frame (1)
using two Joint Plates (12), four M10 x 70mm
Bolts (31), and four M10 Nylon Locknuts (11).
Tighten the M10 Nylon Locknuts (11) used in
steps 1–3.
Insert the Bench Knob (21) into the Bench Frame
(1) and tighten it fully.
6. Press four 25mm Square Inner Caps (27) into the
ends of the Backrest Frames (33).
Attach the Backrest Bracket (5) to the Backrest
Frames (33) with four M10 x 45mm Bolts (40),
four M10 Washers (6), and four M10 Nylon
Locknuts (11). Do not tighten the Nylon
Locknuts yet.
3
1
3
11
12
12
21
31
6
Lubricate
8
11
31
3
27
27
33
11
11
40
40
40
5
6
6
6
6
26
26
26
25
41
41
9
72
38
39
34
4
23
4. Press three 45mm Square Inner Caps (26) into
the Leg Lever (8). Press a 25mm Round Inner
Cap (23) into the indicated end of the Weight
Tube (9).
Attach the Weight Tube (9) to the Leg Lever (8)
with an M8 x 55mm Bolt (38), two M8 Washers
(41), a 10mm Spacer (39), and an M8 Nylon
Locknut (34).
Press an Angled Outer Cap (25) onto the back
end of the Weight Tube (9).
7
7
7
37
37
36
36
Wide
End
Wide
End
33
36
37
10. Press two 19mm Round Inner Caps (18) into
each of the three Pad Tubes (17). Slide the Pad
Tubes through the indicated holes in the Front
Leg (3) and the Leg Lever (8).
Slide two Foam Pads (19) onto each Pad Tube
(17).
9
10
20
1
17
17
18
19
19
19
8
3
19
5
30
18
18
18
8
35
6
6
Lubricate
1
11
21
33
8. Lubricate an M10 x 180mm Bolt (35). Attach the
Backrest Frames (33) to the Bench Frame (1)
with the Bolt, two M10 Small Washers (6), and an
M10 Nylon Locknut (11). Do not overtighten the
Nylon Locknut; the Backrest must be able to
pivot freely.
Pull the Bench Knob (21) out as far as it will go.
Slide the Backrest Bracket (5) into the indicated
slot on the Bench Frame (1). Engage the Bench
Knob into an adjustment hole in the Backrest
Bracket.
Tighten the M10 Nylon Locknuts (11) and the
M6 x 36mm Screws (37) used in steps 6 and 7.
9. Attach the Seat (20) to the Bench Frame (1) with
four M6 x 16mm Screws (30). Make sure that
the Seat is oriented as shown.
7. Attach the Backrest (7) to the Backrest Frames
(33) with four M6 x 36mm Screws (37) and four
M6 Washers (36). Make sure that the Backrest
is oriented as shown. Do not tighten the
Screws yet.
8
12. 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 below.
11. Attach the Curl Pad (29) to the Curl Post (28) with
two M6 x 16mm Screws (30).
Press the two Weight Adapter Bushings (16) into
the Weight Adapter (15).
11
29
28
3
15
16
16
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 10 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 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.
ADJUSTMENTS
REMOVING THE FOAM PADS
For some exercises, the indicated Foam Pads (19)
and Pad Tube (17) should be removed from the Front
Leg (3). To do this, slide one of the Foam Pads off the
Pad Tube, and then remove the Pad Tube.
19
19
17
3
USING THE LEG LEVER
To use the Leg Lever (8), slide the desired amount of
weight onto the Weight Tube (9).
To use Olympic weights with the Leg Lever (8), slide
the Weight Adapter (15) onto the Weight Tube (9).
Secure the Weight Adapter with the Weight Adapter
Pin (24).
8
9
24
15
Weight
WARNING: Do not place more than
150 pounds on the Weight Tube (9).
9
ATTACHING THE CURL PAD
For some exercises, the Curl Pad (29) must be
attached to the weight bench. Remove the 50mm
Square Inner Cap (10) from the Front Leg (3). Insert
the Curl Post (28) into the Front Leg. Align the holes
in the Front Leg and the Curl Post. Secure the Curl
Post with the Curl Post Knob (14). Make sure that
you fully tighten the Curl Post Knob.
14
28
10
29
3
WARNING:
When the Curl Pad (29)
is not in use, store it away from the bench so it
will not interfere with other exercises.
ADJUSTING THE BACKREST
The Backrest (7) can be adjusted to five positions. To
adjust the Backrest, pull the Bench Knob (21) out as
far as it will go and move the Backrest up or down.
Reinsert the Knob through a hole in the Backrest
Bracket (5).
7
5
21
WARNING: Make sure the Bench
Knob (21) is securely inserted into one of the
holes in the Backrest Bracket (5) before putting
any weight on the Backrest (7).
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 performed. (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.
10
EXERCISE GUIDELINES
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 workout.
• 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
Part No. 189882 R0802A 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 (WEBE11920)
• The NAME of the product (WEIDER
®
UTILITY BENCH 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)
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
ORDERING REPLACEMENT PARTS
REMOVE THIS PART IDENTIFICATION CHART
PART LIST/EXPLODED DRAWING
SAVE THIS PART IDENTIFICATION CHART
PART LIST/EXPLODED DRAWING FOR FUTURE REFERENCE
81
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 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 preattached.
PART IDENTIFICATION CHART
M6 Washer (36)
M10 Washer (6)
M8 Washer (41)
M8 Nylon Locknut (34)
M6 x 16mm Screw (30)
M6 x 36mm Screw (37)
M10 Nylon Locknut (11)
M10 x 70mm Bolt (31)
M10 x 180mm Bolt (35)
M10 x 60mm Carriage Bolt (32)
M8 x 55mm Bolt (38)
EXPLODED DRAWING—Model No. WEBE11920 R0802A
19
19
23
24
26
18
17
39
34
26
41
18
19
8
26
25
41
38
19
20
17
18
18
9
15
16
27
33
7
37
11
6
40
27
36
33
36
6
5
40
6
37
6
11
19
16
18
11
17
18
10
14
31
13
11
3
35
12
19
30
11
40
6
12
29
21
6
22
1
11
31
11
2
22
32
10
31
13
4
28
30
10
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 Bench Frame
2 1 Stabilizer
3 1 Front Leg
4 1 Front Leg Base
5 1 Backrest Bracket
6 6 M10 Washer
7 1 Backrest
8 1 Leg Lever
9 1 Weight Tube
10 3 50mm Square Inner Cap
11 16 M10 Nylon Locknut
12 2 Joint Plate
13 2 Front Leg Plate
14 1 Curl Post Knob
15 1 Weight Adapter
16 2 Weight Adapter Bushing
17 3 Pad Tube
18 6 19mm Round Inner Cap
19 6 Foam Pad
20 1 Seat
21 1 Bench Knob
22 2 50mm x 70mm Inner Cap
23 1 25mm Round Inner Cap
24 1 Weight Adapter Pin
25 1 Angled Outer Cap
26 3 45mm Square Inner Cap
27 4 25mm Square Inner Cap
28 1 Curl Post
29 1 Curl Pad
30 6 M6 x 16mm Screw
31 9 M10 x 70mm Bolt
32 2 M10 x 60mm Carriage Bolt
33 2 Backrest Frame
34 1 M8 Nylon Locknut
35 1 M10 x 180mm Bolt
36 4 M6 Washer
37 4 M6 x 36mm Screw
38 1 M8 x 55mm Bolt
39 1 10mm Spacer
40 4 M10 x 45mm Bolt
41 2 M8 Washer
# 1 User’s Manual
# 1 Exercise Guide
PART LIST—Model No. WEBE11920 R0802A
Loading...