Page 1
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.
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.–Fri., 6 a.m.–6 p.m. MST
Model No. WEBE20780
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
Page 2
2
Warning Decal Placement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Important Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Before You Begin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Part Identification Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Assembly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Adjusting the Weight Bench . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Exercise Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
Ordering Replacement Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Limited Warranty . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
Note: APart List/Exploded Drawing is attached to the center of this manual. Remove the Part List/Exploded
Drawing before beginning assembly.
Table of Contents
The decal shown below has been placed on the weight bench. 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 replacement decal. Apply the replacement decal to the location shown.
Warning Decal Placement
!
!!
WARNING
WARNING
• Misuse of this product
• Misuse of this product
may result in serious
may result in serious
injury.
injury.
• Read user’s manual
• Read user’s manual
and follow all warnings
and follow all warnings
and operating instruc-
and operating instruc-
tions prior to use.
tions prior to use.
• Do not allow children
• Do not allow children
on or around machine.
on or around machine.
• Replace label if
• Replace label if
damaged, illegible, or
damaged, illegible, or
removed.
removed.
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 for
protection.
5. Inspect and tighten all parts 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. Do not use a barbell longer than six feet with
this weight bench.
10. Always make sure there is an equal amount
of weight on each side of your barbell.
11. The weight bench is designed to support a
maximum of 460 pounds, including the user,
a barbell and weights. Do not place more
than 210 pounds, including a barbell and
weights, on the weight rests. Do not place
more than 130 pounds on the weight carriage.
Do not place more than 130 pounds on the
leg lever for normal use.
12. Always place 50 pounds on the leg lever to
balance the bench when performing squat
exercises (see page 14).
13. Always fold the backrest out of the way when
performing squat exercises (see page 15). Do
not sit on the seat when the backrest is folded.
14. Do not stand with your back to the weight
bench when performing squat exercises (see
page 15). You should be able to see the
weight rests while exercising so that you can
safely return the barbell to the weight rests
when you finish the exercise.
15. When using the backrest, make sure the
adjustment tube is fully inserted into the
adjustment brackets on the uprights.
16. Always remove the lat tower or curl post
from the front leg before performing leg curl
or leg extension exercises with the leg lever
(see page 14).
17. When performing an exercise during which
you are sitting on the bench with your back
to the lat tower, make sure there is plenty of
space between your back and the weight carriage. Always lower the weight carriage in a
controlled manner. Never let the weight carriage drop.
18. Always set both weight rests at the same
height. The long adjustment knob must
always be inserted through both the weight
rest and upright and firmly tightened. Never
tighten the long adjustment knob into an
upright and then set a weight rest in the
upright on top of the long adjustment knob.
19. Always exercise with a partner. When you
are performing bench press exercises, squat
exercises or toe raise exercises, your partner
should stand behind you to catch the barbell
if you cannot complete a repetition.
20. 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.
To reduce the risk of serious injury, read the following important
precautions before using the weight bench.
WARNING:
Important Precautions
Page 4
4
Long
Adjustment
Knob
Weight Rest
Lat Tower
Weight
Tube
Storage Post
Curl Pad
Lat Bar
Backrest
Weight Carriage
Leg Lever
Seat
Thank you for selecting the versatile WEIDER®PRO
218 Weight Bench. The PRO 218 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 PRO 218 Weight Bench will help you achieve
the specific results you want.
For your benefit, read this manual carefully before
using the WEIDER
®
PRO 218 Weight Bench. If you
have additional questions, 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
WEBE20780. The serial number can be found on a
decal attached to the PRO 218 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.
Before You Begin
Adjustment
Tube
Page 5
5
Part Identification Chart—Model No. WEBE20780
R1299A
M6 x 16mm Screw (45)–6
M6 x 40mm Bolt (44)–4
M8 x 16mm Bolt (19)–3
M8 x 55mm Carriage Bolt (47)–2
M8 x 60mm Bolt (42)–3
M10 Nylon Locknut (49)–4
M8 Nylon Locknut (40)–11
M10 Washer (51)–6
M8 Washer (55)–6
M8 x 70mm Bolt (38)–1
M8 x 73mm Bolt (67)–1
M8 x 75mm Bolt (48)–4
M10 x 70mm Bolt (41)–1
M10 x 75mm Bolt (50)–2
M6 Washer (54)–4
M10 x 177mm Bolt (43)–1
15mm Spacer (52)–4
13mm Spacer (56)–1
11mm Spacer (68)–1
Page 6
6
1. Before assembling this product, make sure you
have read and understand the information in the
box above.
Press a 1 3/4” Thin Square Inner Cap (39) into the
indicated end of the Bench Frame (5).
Attach the Bench Frame (5) to the bracket (A) on the
Front Leg (4) with three M8 x 16mm Bolts (19) and
three M8 Washers (55).
Do not tighten the Bolts yet.
1
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.
• For help identifying the small parts, use the PART
IDENTIFICATION CHART on page 5.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
The following tools (not included) are required
for assembly:
• Two (2) adjustable wrenches
• One (1) rubber mallet
• One (1) standard screwdriver
• One (1) phillips screwdriver
• Lubricant, such as grease or petroleum jelly
plus soapy water.
Assembly will be more convenient if you have the
following tools: Asocket set, a set of open-end or
closed-end wrenches or a set of ratchet wrenches.
Assembly
Make Things Easier for Yourself!
Everything in this manual is designed to ensure
that the assembly of our products can be completed successfully by anyone. However, it is important to recognize that your new equipment is a
sophisticated product with many small parts and
consequently, the assembly process will take
time. Most people find that by setting aside plenty
of time, and by deciding to make the task enjoyable, assembly will go smoothly.
19
5
55
19
4
39
55
19
A
2. Insert an M8 x 55mm Carriage Bolt (47) through the
front hole in each Base (6, 7). Slide the mounting
bracket (B) on the Bench Frame (5) onto the Carriage
Bolts. Partially tighten an M8 Nylon Locknut (40) onto
each Carriage Bolt.
Do not tighten the Nylon Locknuts yet.
Insert two M8 x 60mm Bolts (42) through the mounting bracket (B) on the Bench Frame (5) and the Left
and Right Bases (6, 7). Partially tighten an M8 Nylon
Locknut (40) onto each Bolt.
Do not tighten the Nylon Locknuts yet.
2
40
42
5
47
40
7
6
B
Page 7
7
4. Press a 2 1/2” Square Inner Cap (33) into the lower
end of the Right Upright (9).
Attach the Right Base (7) to the Right Upright (9) with
two M8 x 75mm Bolts (48), the Support Plate (28)
and two M8 Nylon Locknuts (40). Do not tighten the
Nylon Locknuts yet.
Make sure the Support Plate (28) is oriented as
shown in the drawing.
Tighten the Bolts (19) used in steps 1 to 4 now.
48
40
7
33
28
9
4
3. Identify the Left Upright by (8) locating the welded
nut. The Left Upright must be oriented as shown
in the drawing. Press a 2 1/2” Square Inner Cap (33)
into the lower end of the Left Upright. Press a 2”
Square Inner Cap (29) into the lower end of the
Storage Post (27).
Attach the Left Base (6) and the Storage Post (27) to
the Left Upright (8) with two M8 x 75mm Bolts (48)
and two M8 Nylon Locknuts (40).
Do not tighten the Nylon Locknuts yet.
3
29
33
27
8
Welded Nut
6
48
40
5. Press an Upright Bushing (60) into the top of each
Upright (8, 9).
Slide a Weight Rest (11) into the Left Upright (8).
Align one of the holes in the Weight Rest with the
hole in the Upright. Insert a Long Adjustment Knob
(25) through the Upright and the Weight Rest. Tighten
the Knob into the welded nut.
Insert the other Weight Rest into the Right Upright (9)
in the same manner. Both Weight Rests must be
set at the same height.
5
11
60
8
Welded Nut
1125
6. Press a 1 1/4” Square Inner Cap (34) into each end
of the Adjustment Tube (12).
Insert the Adjustment Tube (12) into one set of adjustment brackets (C) on the Uprights (8, 9).
Make sure the Adjustment Tube is oriented as
shown and that the pins on the Tube are fully
inserted into the slots in the adjustment brackets.
Tighten the Locknuts used in steps 1 to 4 now.
6
12
C
8
Pin
Pin
9
34
34
Page 8
8
7. Insert a 1” Square Inner Cap (32) into the open end
of each Backrest Tube (13, 61).
Insert a 10mm Plastic Bushing (62) into each end of
the welded tubes on the Backrest Tubes (13, 61) as
shown in the inset drawing.
Identify the Left (13) and Right (61) Backrest Tube.
The welded tube on the front end extends on one
side. This protrusion must be pointed towards the
center of the bench as shown in the inset drawing.
7
8. Refer to the inset drawing below for this step.
Lubricate an M10 x 177mm Bolt (43) and slide an
M10 Washer (51) onto it. Push the Bolt through the
welded tube on the Left Backrest Tube (13). Insert
the Bolt through the indicated hole in the Left Seat
Bracket (64). Make sure you have identified the
Left Seat Bracket and that it is oriented as shown
in the drawing.
Slide a Plastic Spacer (46) onto the M10 x 177mm
Bolt (43). Push the Bolt through the holes (D) in the
Bench Frame (5). Slide another Plastic Spacer onto
the Bolt.
Insert the M10 x 177mm Bolt (43) through the indicated hole in the Right Seat Bracket (65). Make sure
you have identified the Right Seat Bracket and
that it is oriented as shown in the drawing.
Push the M10 x 177mm Bolt (43) through the welded
tube on the Right Backrest Tube (61). Secure it with
an M10 Washer (51) and an M10 Nylon Locknut (49).
Do not overtighten the Nylon Locknut. You must
be able to freely pivot the Backrest Tubes (13, 61)
and Seat Brackets (64, 65).
9. Attach the Backrest (23) to the Left Backrest Tube
(13) and the Right Backrest Tube (61) with four M6 x
40mm Bolts (44) and four M6 Washers (54).
8
9
13
61
32
43
13
5
51
Lubricate
51
D
49
61
44
44
23
54
13
61
46
64
65
62
43
51
13
64
46
5
46
65
61
51
49
Protrusion
Welded
Tubes
Page 9
9
12. Lubricate the M10 x 70mm Bolt (41).
Attach the Leg Lever (3) to the bracket (E) on the
Front Leg (4) with the Bolt and an M10 Nylon Locknut
(49).
Attach the Leg Lever Lock (66) to the Front Leg (4)
with an M8 x 73mm Bolt (67), an 11mm Spacer (68),
an M8 Washer (55) and an M8 Nylon Locknut (40).
Do not overtighten the Nylon Locknut. You must
be able to freely pivot the Leg Lever (3) and the
Leg Lever Lock (66).
12
13. Press a 3/4” Round Inner Cap (31) into each end of
the three Pad Tubes (17 and 59).
Insert the Short Pad Tubes (17) through the holes in
the Leg Lever (3). Insert the Long Pad Tube (59)
through one set of holes in the bracket (E) on the
Front Leg (4).
Slide two Foam Pads (18) onto each Pad Tube (17
and 59).
13
49
3
67
66
68
E
40
55
4
41 Lubricate
18
31
18
31
18
31
17
E
31
18
59
3
4
11. Press a 2” Square Inner Cap (29) into each end of
the Leg lever (3).
Insert the Weight Tube (20) into the indicated hole in
the Leg Lever (3) and secure it with an M8 x 60mm
Bolt (42), two M8 Washers (55), a 13mm Spacer (56)
and an M8 Nylon Locknut (40).
Press the 1” Round Angle Cap (57) onto the indicated
end of the Weight Tube (20). Press a 1” Round Inner
Cap (30) into the other end of the Weight Tube.
Slide the Weight Stop (21) onto the Weight Tube (20).
11
21
30
29
3
29
20
42
55
56
29
55
57
40
10. Attach the Seat (22) to the Left Seat Bracket (64) and
the Right Seat Bracket (65) with four M6 x 16mm
Screws (45).
Insert the Seat Pin (63) through the holes in the center of the Seat Brackets and the holes in the Bench
Frame (5).
Make sure the narrow end of the Seat (22) is
pointing towards the Backrest (23).
10
45
63
5
22
65
64
23
Page 10
10
15. Press a 2 1/4” Square Bushing (58) into the top and
bottom of the Weight Carriage (2).
Press a 1” Round Inner Cap (30) into the end of the
weight tube (F) on the Weight Carriage (2).
Slide a Weight Stop (21) onto the weight tube (F).
Press a 2 1/4” Square Bushing (58) into the top of the
Carriage Stop (37).
15
30
58
2
F
21
58
16
16. Slide the Weight Carriage (2) onto the Lat Tower (1).
Make sure the Weight Carriage is oriented as
shown.
Slide the Carriage Stop (37) onto the Lat Tower (1).
Make sure the 2 1/4” Square Bushing (58) is facing the Weight Carriage (2).
Align the holes in the Carriage Stop (37) with the indicated holes in the Lat Tower (1). Attach the Carriage
Stop to the Lat Tower with an M8 x 70mm Bolt (38)
and an M8 Nylon Locknut (40).
Align
These
Holes
2
40
1
38
37
58
58
37
14. Attach the Curl Pad (24) to the Curl Post (10) with
two M6 x 16mm Screws (45).
Slide the Curl Post (10) into the Storage Post (27).
14
27
24
45
10
45
Page 11
11
18. Insert the Lat Tower (1) into the Front Leg (4). The
Lat Tower must be turned as shown. Secure the
Lat Tower with the Short Adjustment Knob (26).
18
1
4
26
17. Feed the Cable (36) through the indicated slot in the
Lat Tower (1). Rest the Cable in the groove of a
Pulley (35). Attach the Pulley to the Lat Tower with an
M10 x 75mm Bolt (50), two M10 Washers (51), two
15mm Spacers (52) and an M10 Nylon Locknut (49).
Rest the Cable (36) in the groove of the second
Pulley (35). Attach the Pulley to the Lat Tower (1) with
an M10 x 75mm Bolt (50), two M10 Washers (51),
two 15mm Spacers (52) and an M10 Nylon Locknut
(49).
Make sure the Cable (36) runs smoothly over both
Pulleys (35).
Attach the Cable (36) to the welded bracket (G) on
the Weight Carriage (2) with a Cable Clip (16).
17
1
G
52
16
52
51
51
49
2
36
35
35
50
Slot
50
52
52
Page 12
12
19. Slide a Handgrip (15) onto each end of the Lat Bar
(14).
19
15
14
15
ADJUSTING THE BACKREST
The Backrest (23) can be set to three different positions:
a level position, a decline position and an incline position.
To change the position of the Backrest (23), move the
Adjustment Tube (12) to a different set of adjustment
brackets (C) on the Uprights (8, 9).
Make sure the Adjustment Tube is securely seated in
the adjustment brackets.
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 17 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 bench. 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 Weight Bench
23
8
9
12
C
20. Make sure all parts are properly tightened before you use the weight bench. The use of all remaining
parts will be explained in Adjusting the Weight Bench starting below.
Page 13
13
ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE
To use the Lat Tower (1), slide the desired amount of
weight (not included) onto the weight tube (F) on the
Weight Carriage (2). Secure the weights with the Spring
Clip (53).
ATTACHING WEIGHTS TO THE LEG LEVER
To use the Leg Lever (3), first make sure the Weight Stop
(21) is on the Weight Tube (20). Then slide the desired
amount of weight onto the Weight Tube.
WARNING: Do not place more than 130 pounds on
the weight carriage.
WARNING: Do not place more than 130 pounds on
the leg lever.
53
2
1
3
F
20
21
ADJUSTING THE WEIGHT RESTS
To change the height of the Weight Rests (11), first
remove your barbell from the Weight Rests. Then
remove the Long Adjustment Knob (25) from the Weight
Rest in one Upright. Position the Weight Rest at the
desired height or turn it around if needed. Align the holes
in the Weight Rest and the Upright. Secure the Weight
Rest with the Long Adjustment Knob. Make sure that
you fully tighten the Long Adjustment Knob.
Position the other Weight Rest in the same manner. Both
Weight Rests must be set at the same height.
WARNING: Always set both weight rests at the
same height. The long adjustment knob must
always be inserted through both the weight rest
and upright and firmly tightened. Never tighten the
long adjustment knob into an upright and then set
a weight rest in the upright on top of the long
adjustment knob.
11
11
25
Page 14
14
ATTACHING THE CURL POST OR LAT TOWER
For some exercises, the Curl Post (10) must be attached
to the weight bench.
Insert the Curl Post (10) into the indicated hole in the
Front Leg (4). Align the holes in the Front Leg and the
Curl Post. Secure the Curl Post with the Short Adjustment
Knob (26). Make sure that you fully tighten the Short
Adjustment Knob.
When the Curl Post (10) is not in use, it can be stored in
the Storage Post (27, not shown).
For other exercises, the Lat Tower (1) must be attached
to the weight bench.
Insert the Lat Tower (1) into the indicated hole in the
Front Leg (4). Align the holes in the Front Leg and the Lat
Tower. Secure the Lat Tower with the Short Adjustment
Knob (26). Make sure that you fully tighten the Short
Adjustment Knob.
When the Lat Tower (1) is not in use, it can be stored in
the Storage Post (27, not shown).
26
10
1
4
ADJUSTING THE PAD TUBE
The Long Pad Tube (59) can be adjusted to either a high
or low position, depending on which one is more comfortable for you.
To adjust the Long Pad Tube (59), remove one Foam Pad
(18). Slide the Long Pad Tube out of the bracket (E) on
the Front Leg (4) and re-insert it through another set of
holes in the bracket. Slide the Foam Pad back onto the
Pad Tube.
Note: The bracket (E) may have three sets of adjustment
holes on your particular weight bench.
18
18
4
E
59
ADJUSTING THE SEAT INCLINE
Some exercises can be performed more comfortably
when the Seat (22) has a slight incline. To give the Seat
an incline, pull out the Seat Pin (63). Lift up the wide end
of the Seat and insert the Seat Pin through the holes in
the Seat Brackets (64, 65), but not through the holes in
the Bench Frame (not shown). Then lower the Seat
again.
To remove the incline, pull out the Seat Pin (63), lower
the Seat (22) and re-insert the pin through the holes in
both the Seat Brackets (64, 65) and the Bench Frame.
18
65
22
64
63
Page 15
15
ADJUSTING THE BENCH FOR SQUAT EXERCISES
To perform squat or toe raise exercises, fold the Backrest
(23) into the upright position by lifting and pulling it forward as far as it will go.
Raise the Weight Rests (11) to the highest position and
turn them around (see ADJUSTING THE WEIGHT
RESTS earlier in this section). The high side of the
Weight Rests must be on the side shown.
Do not use the Storage Post (27) when performing
squat or toe raise exercises.
WARNING: Always fold the backrest out of the way
when performing squat exercises. Do not sit on the
seat when the backrest is folded.
WARNING: Always place 50 pounds on the leg
lever when performing squat exercises to balance
the bench.
WARNING: Do not stand with your back to the
weight bench when performing squat exercises.
You should be able to see the weight rests while
exercising so that you can safely return the barbell
when you finish the exercise.
ATTACHING AND REMOVING THE 2” SQUARE CAP
Do not use the Leg Lever (3) when either the curl post or
the lat tower (not shown) are attached to the weight
bench. When you use the Leg Lever (3), insert a 2”
Square Inner Cap (29) halfway into the Front Leg (4) to
cover the open tube.
When you want to use either the curl post or the lat tower
(not shown), remove the 2” Square Inner Cap (29) from
the Front Leg (4) and store it in a safe location.
3
4
29
11
23
27
11
23
FOLDING THE BACKREST
To perform squat exercises, you will need to fold the
Backrest (23) to the upright position.
To fold the Backrest (23), lift and pull it forward as far as it
will go. It will be held in place by its own weight.
WARNING: Always fold the backrest out of the way
when performing squat exercises. Do not sit on the
seat when the backrest is folded.
Page 16
16
ATTACHING THE LAT BAR TO THE LAT TOWER
To use the Lat Tower (1), attach the Lat Bar (14) to the
Cable (36) with a Cable Clip (16).
1
14
16
36
LOCKING THE LEG LEVER
Some exercises, such as sit-ups, can be performed more
comfortably with the Leg Lever (3) locked.
To lock the Leg Lever (3), turn the Leg Lever Lock (66)
until it engages the Short Pad Tube (17).
3
17
66
Page 17
17
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 “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 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 well-balanced fitness program, and cross training is a very 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, running 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 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
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. Adescription of
each exercise is also provided, along with a list of the
muscles affected. Refer to the muscle chart on page
18 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 18
18
You should 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. The
chart on page 19 of this manual can be photocopied
and used to schedule and record your workouts. 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.
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)
N
A
B
C
D
E
F
G
H
I
J
K
M
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T
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Page 19
19
MONDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
AEROBIC EXERCISE
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
FRIDAY
Date:
/ /
Make photocopies of this page for scheduling and recording your workouts.
Page 20
Part No. 148521 R1299A Printed in China © 1999 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 (WEBE20780)
• The NAME of the product (WEIDER
®
PRO 218 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 at the center of this manual).
Ordering Replacement Parts
WEIDER is a registered trademark of ICON Health & Fitness, Inc.
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
Page 21
REMOVE THIS PART LIST/EXPLODED
DRAWING FROM THE MANUAL
SAVE THIS PART LIST/EXPLODED DRAWING FOR FUTURE REFERENCE
81
Page 22
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.
1 1 Lat Tower
2 1 Weight Carriage
3 1 Leg Lever
4 1 Front Leg
5 1 Bench Frame
6 1 Left Base
7 1 Right Base
8 1 Left Upright
9 1 Right Upright
10 1 Curl Post
11 2 Weight Rest
12 1 Adjustment Tube
13 1 Left Backrest Tube
14 1 Lat Bar
15 2 Handgrip
16 2 Cable Clip
17 2 Short Pad Tube
18 6 Foam Pad
19 3 M8 x 16mm Bolt
20 1 Weight Tube
21 2 Weight Stop
22 1 Seat
23 1 Backrest
24 1 Curl Pad
25 2 Long Adjustment Knob
26 1 Short Adjustment Knob
27 1 Storage Post
28 1 Support Plate
29 5 2” Square Inner Cap
30 2 1” Round Inner Cap
31 6 3/4” Round Inner Cap
32 2 1” Square Inner Cap
33 2 2 1/2” Square Inner Cap
34 2 1 1/4” Square Inner Cap
35 2 Pulley
36 1 Cable
37 1 Carriage Stop
38 1 M8 x 70mm Bolt
39 1 1 3/4” Thin Square Inner Cap
40 11 M8 Nylon Locknut
41 1 M10 x 70mm Bolt
42 3 M8 x 60mm Bolt
43 1 M10 x 177mm Bolt
44 4 M6 x 40mm Bolt
45 6 M6 x 16mm Screw
46 2 Plastic Spacer
47 2 M8 x 55mm Carriage Bolt
48 4 M8 x 75mm Bolt
49 4 M10 Nylon Locknut
50 2 M10 x 75mm Bolt
51 6 M10 Washer
52 4 15mm Spacer
53 1 Spring Clip
54 4 M6 Washer
55 6 M8 Washer
56 1 13mm Spacer
57 1 1” Round Angle Cap
58 3 2 1/2” Square Bushing
59 1 Long Pad Tube
60 2 Upright Bushing
61 1 Right Backrest Tube
62 4 10mm Plastic Bushing
63 1 Seat Pin
64 1 Left Seat Bracket
65 1 Right Seat Bracket
66 1 Leg Lever Lock
67 1 M8 x 73mm Bolt
68 1 11mm Spacer
# 1 User’s Manual
# 1 Exercise Chart
Key No. Qty. Description Key No. Qty. Description
Part List—Model No. WEBE20780
R1299A
Page 23
Exploded Drawing—Model No. WEBE20780
R1299A
34
11
12
34
46
22
63
52
35
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36
51
51
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24
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32
23
65
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16
15
49
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45
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60
25
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61
13
51
43
15
14
60
10
27
48
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44
49
51
54
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62
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9
25
29
33
40
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41
49
29
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31
17
31
58
16
36
21
53
48
28
33
40
7
6
42
40
19
19
18
2
55
67
68
4
40
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66
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55
42
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29
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