Weider XT20 User's Manual
Contents
1. 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 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 Do not overtighten the Nylon Locknut the Leg Lever must be able to pivot freely 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 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 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 ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 11 for impor 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 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 REMOVING THE FO2. 50mm Thick Inner Cap Curl Post Knob Wheel M10 x 45mm Bolt M10 x 68mm Bolt Weight Adapter Weight Adapter Bushing Weight Adapter Pin User s Manual Exercise Guide 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 14 EXPLODED DRAWING Model No WEBE34111B RO802A ORDERING REPLACEMENT PARTS 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 pre pared to give the following information when calling The MODEL NUMBER of the product WEBE34111B 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 DRAW ING in the center of this manual LIMITED WARRANTY ICON Health amp 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 pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product through one of its authorized
3. Service Department Backrest Backrest Knob Wheel 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 WEBE34111B 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 Leg Lever Weight Tube PART IDENTIFICATION CHART Refer to the drawings below to identify small parts u e key number of the part from the PART LIST o n e 14 Note i Lai drawing is the embly The number s below each been pre attached If a part is not in the parts bag check to see if it has been pre attached B O TREE n Locknut 11 Or ODE n Locknut 9 al M10 Washer 6 NOM 10mm Spacer 20 6 Washer 30 M8 Flat Washer 13 un M6 x 64mm Screw 4 IUE M10 x 22mm Bolt 7 utt M6 x 16mm Screw 3 Ll NN M10 x 45mm Bolt 38 pons We 8 x 58mm Bolt 16 ese Nd M10 x 58mm Carriage Bolt 8 M10 x 65mm Bolt 23 wee ABE M10 x 68mm Bolt 39 M10 x 180
4. 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 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 Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf S lt CHMDOVOZELFAL TOMMIOD gt S 12 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 o
5. ALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 189447 R0802A Printed in China 2002 ICON Health amp Fitness Inc
6. AM 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 int the Weight Tube A WARNING Do not place more than 150 pounds on the Weight Tube 21 ATTACHING THE CURL PAD 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 44 WARNING when the Pad 26 is not in use store it away from the bench so it will not interfere with other exercises ADJUSTING THE BACKREST The Backrest 15 can be adjusted to any of five posi tions 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 A WARNING make sure the Backrest Knob 29 is securely inserted into one of the holes in the
7. Backrest Bracket 34 before putting any weight on the Backrest 15 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 mus cles will continually adapt and grow as you progres sively 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 mod erate percentage of their capacity Select a moderate amount of weight and increase the number of repeti tions 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 complet ing more sets rather than by using high amounts of weight Weight Loss To lose weight use a low amount o
8. Bolt 22 ASSEMBLY As you assemble the weight bench make sure all Make Things Easier for Yourself parts are oriented as shown in the drawings Everything in this manual is designed to ensure For help identifying small parts use the PART that the weight bench can be assembled suc IDENTIFICATION CHART on page 5 cessfully by anyone Most people find that by setting aside plenty of time assembly will go The following tools not included are required smoothly for assembly Before beginning assembly carefully read the Two adjustable wrenches following information and instructions One rubber maliet Assembly requires two people One standard screwdriver Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Lubricant such as grease or petroleum jelly One Phillips screwdriver Tighten all paris as you assemble them unless Assembly will be more convenient if you have a instructed to do otherwise socket set a set of open end or closed end wrenches or a set of ratchet wrenches 1 Press a 50mm Square Inner Cap 1 into the indi cated end of the Front Leg 19 Insert a 50mm Thick Inner Cap 35 into the bottom of the Front Leg 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 2 Press a 51mm x 76mm Outer Cap 2 o
9. Model No WEBE34111B 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 TO AVOID 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 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference KT20 USER S MANUAL Visit our website at O www weiderfitness com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT corras ir ve EY at eee Ph 2 IMPORTANT PRECAUTIONS ooo 3 BEFORE YOU BEGIN isai gen tv a gate Vie aree ege a 4 PART IDENTIFICATION CHART eir Greg heed PR FER P dee e UE EXER RB Ga S 5 ASSEMBLY Cool ir A OA AAA al NS e nd 6 ADJUSTMENTS th iiim deeds e idu qd Se dd mea ca Rituali eee eed 9 EXERCISE GUIDELINES Seer pe BE VV dS Sev SP ee TV Tu 11 PART BIST prestanti rSv sari e NR Deve ER Rr ber ke ea a n e RECTA IR Arda 14 EXPLODED DRAWING td beled
10. ec 3 The weight bench is intended for home use tion while exercising only Do not use the weight bench in any commercial rental or institutional setting 9 The weight bench is designed to support a maximum of 560 pounds including the user 4 Use the weight bench only on a level surface and weights Do not place more than 150 Cover the floor beneath the weight bench to pounds on the leg lever protect the floor 10 If you feel pain or dizziness while exercising 5 Keep hands and feet away from moving parts stop immediately and begin cooling down A 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 BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER PRO XT20 weight bench The PRO XT20 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 WEIDER PRO XT20 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
11. enuous exercise by increasing circulation raising your body temperature and deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es 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 accompany ing 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 12 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 Rest for a short period of time after each
12. eon o ae ead bel eda CI be b ae 15 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY barn pl zc Regg RR bee ie Tue EV ee ae pa Back Cover WARNING DECAL PLACEMENT The decals shown here have been laced on the weight bench If A decal ie micha WARNING please call our Customer Service Misuse of this product may result in serious injury Department toll free at 1 800 999 Read user s manual and follow all warnings A and operating instructions prior to use 3756 Monday through Friday 6 Do not allow children on or around machine a m until 6 p m Mountain Time to Replace label if damaged illegible or removed order a free replacement decal Apply the decal in the location shown WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 Read all instructions in this manual before 6 Keep children under the age of 12 and pets using the weight bench Use the weight away from the weight bench at all times bench only as described in this manual 7 Inspect and tighten all parts each time you 2 It is the responsibility of the owner to ensure use the weight bench Replace any worn that all users of the weight bench are ade parts immediately quately informed of all precautions 8 Always wear athletic shoes for foot prot
13. f 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 Date EXERCISE wear sers mess TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 13 PART LIST Model No WEBE34111B Key No Qty 1 1 2 2 3 6 4 4 5 1 6 4 7 2 8 2 9 1 10 6 11 10 12 6 13 2 14 1 15 1 16 1 17 3 18 1 19 1 20 1 21 1 22 1 Description 50mm Square Inner Cap 51mm x 76mm Outer Cap M6 x 16mm Screw M6 x 64mm Screw Bench Frame M10 Washer M10 x 22mm Bolt M10 x 58mm Carriage Bolt M8 Nylon Locknut Foam Pad M10 Nylon Locknut 3 4 Round Inner Cap M8 Flat Washer Seat Backrest M8 x 58mm Bolt 45mm Square Inner Cap Leg Lever Front Leg 10mm Spacer Weight Tube M10 x 180mm Bolt Key No Qty A A S S ON DH H HK ll dl A hb BH Ww R0802A Description M10 x 65mm Bolt Stabilizer Pad Tube Curl Pad Backrest Frame 25mm x 51mm Inner Cap Backrest Knob M6 Washer Angled Outer Cap Curl Post 25mm Round Inner Cap Backrest Bracket
14. f 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 bal anced 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 exer cise will reshape and strengthen your body plus devel op your heart and lungs 11 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 overdo ing it during the first few months of your exercise pro gram 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 immedi ately 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 pro gram 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 str
15. nto each end of the Stabilizer 24 Attach the Stabilizer to the Bench Frame 5 using two M10 x 58mm Carriage Bolts 8 and two M10 Nylon Locknuts 11 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 11 4 Attach the Backrest 15 to the Backrest Frame 27 with four M6 x 64mm Screws 4 and four M6 Washers 30 Make sure that the Backrest is ori ented as shown 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 10 11 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 Weight Tube 21 Attach the Weight Tube 21 to the Leg Lever 18
16. 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 mis use 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 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 inci dental 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 HE
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