Weider WEBE3407 User's Manual
Contents
1. SE ERY Ae 4r C la ea po f Les Position the other Weight Rest 11 in Upright B 9 in the same manner Both Weight Rests must be set at the same height A a En M wx KM gt D e e d fy E ems mmm a 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 Be 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 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 Be 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 14 ATTACHING AND REMOVING THE 2 SQUARE INNER 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 co2. PATENT PENDING Model No WEBE34070 Serial No Write the serial number in the space above for reference Serial Number Decal under seat QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or find that there are missing or damaged parts we will guarantee you complete sat isfaction through direct assis tance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained techni cians on our customer hot line will provide immediate assis tance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST wr Uo AUD 15 4997 z C5 7 Fi SNS USER S MANUAL TABLE OF CONTENTS LIMITED WARRANTY EE 3 IMPORTANT PRECAUTIONS 00 00 c cece e eee eo 4 WARNING DECAL PLACEMENT isse aas T LLL 5 BEFORE YOU PEC 6 A AA AS 7 ADJUSTING THE WEIDER PRO 340 13 EXERCISE GUIDELINES e e haee ne eco 17 ORDERING REPLACEMENT Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached to the center of this manual Remove the PART IDENTIFICATION CHART and the PART LIST EXPLODED DRAWING before beginning assembly WEIDER is a registered trademark of ICON Health amp Fitness Inc LIMITED WARRANTY ICON Health amp Fitness Inc ICON warr
3. with two M8 x 65mm Bolts 42 Support Plate A 20 and two M8 Nylon Locknuts 40 Do not fully tighten the Nylon Locknuts Place both sections of the Base 6 7 on the floor Insert an M8 x 60mm Carriage Bolt 47 through each section of the Base Slide the Bench Frame 5 onto the Carriage Bolts in the Base Partially tighten an M8 Nylon Locknut 40 onto each Carriage Bolt but do not fully tighten the Nylon Locknuts Insert two M8 x 65mm Bolts 42 through the Bench Frame 5 and the sections of the Base 6 7 Partially tighten an M8 Nylon Locknut 40 onto each Bolt but do not fully tighten the Nylon Locknuts THE FOLLOWING TOOLS NOT INCLUDED ARE REQUIRED FOR ASSEMBLY Two 2 adjustable wrenches SD One 1 rubber mallet H One 1 standard screwdriver 4 EE One 1 phillips screwdriver D Lubricant such as grease or petroleum jelly and soapy water will also be needed Assembly will be more convenient if you have the following tools A socket set a set of open end or closed end wrenches or a set of ratchet wrenches Attach Base A 6 and the Storage Post 27 to Upright A 8 with two M8 x 75mm Bolts 48 and two M8 Nylon Locknuts 40 Do not confuse Upright A and Upright B Locate the welded nut to identify each Upright Attach Base B 7 to Upright B 9 with two M8 x 75mm Bolts 48 Support Plate B 28 and two M8 Nylon Locknuts 40 Tighten the M8 Nylon Locknuts 40 u
4. 1 Round Angle Cap 57 onto the Weight Tube 19 Slide the Weight Stop 21 onto the Weight Tube 19 11 12 13 14 Lubricate the M10 x 70mm Bolt 41 Attach the Leg Lever 3 to the Front Leg 4 with the Bolt and an M10 Nylon Locknut 49 Insert a Pad Tube 17 through one hole in the Leg Lever 3 Insert another Pad Tube through the other hole in the Leg Lever Insert the remaining Pad Tube through the welded tube on the Front Leg 4 Slide two Foam Pads 18 onto each Pad Tube 17 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 Fully thread the M8 Nut 59 onto the M8 Eyebolt 39 Insert the M8 Eyebolt through the hole in the Weight Carriage 2 from the direction shown Tighten an M8 Nylon Locknut 40 onto the Eyebolt Be sure that there is a 2 1 2 Square Bushing 58 in the top and bottom of the Weight Carriage 2 10 15 Slide the Weight Carriage 2 onto the Lat Tower 1 The Weight Carriage must be turned as shown Slide the Carriage Stop 37 onto the Lat Tower 1 The 2 1 2 Square Bushing 58 must be facing the Weight Carriage 2 Align the holes in the Carriage Stop with the indicated hole in the Lat Tower Attach the Carriage Stop to the Lat Tower with the M8 x 70mm Bolt 38 and an M8 Nylon Locknut 40 16 Feed the Cable 36 through the indicated slot in the Lat Tower 1
5. M10 Nylon Locknut M10 x 75mm Bolt M10 Washer 16mm Spacer Spring Clip M6 Washer M8 Washer 13mm Spacer 1 Round Angle Cap 2 1 2 Square Bushing M8 Nut 2 1 2 Square Inner Bushing 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
6. Rest the Cable in the groove of a Pulley 35 Attach the Pulley to the Lat Tower with a 10mm x 75mm Bolt 50 two 10mm Washers 51 two 16mm Spacers 52 and a 10mm Nylon Locknut 49 Rest the Cable 13 in the groove of the other Pulley 35 Attach the other Pulley to the Lat Tower 1 with a 10mm x 75mm Bolt 50 two 10mm Washers 51 two 16mm Spacers 52 and a 10mm Nylon Locknut 49 The Cable must run smoothly over both Pulleys Attach the Cable 36 to the M8 Eyebolt 39 by sliding the loop on the end of the Cable onto the hook of the Eyebolt 11 17 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 Make sure that all parts are properly tightened before you use the weight bench The use of al remaining parts will be explained in ADJUSTING THE WEIDER PRO 340 beginning on page 13 12 ADJUSTING THE WEIDER PRO 340 The weight bench is designed to be used with your own weight set not included The steps below explain how the weight bench can be adjusted See EXERCISE GUIDELINES on page 17 for important exercise information and refer to the accompanying exercise poster to see the correct form for each exercise Refer also to the exer cise information accompanying your weight set for additional exercises Inspect and tighten all parts each time you use the weight bench Replace any worn parts immediately The wei
7. call our Customer Service Department toll free at 1 800 999 3756 Lat Bar Lat Tower Weight Carriage Leg Lever Weight Tube Foot Plate 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 WEBE34070 The serial number can be found on a decal attached to the PRO 340 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 Weight Rests X uu d Backrest Adjustment Tube Seat neh Storage Post Weight Storage Tube ASSEMBLY 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 p rts used in assembly use the PART IDENTIFICATION CHART attached at the center of the manual As you assemble the weight bench be sure that all parts are oriented as shown in the drawings Before assembling this product be sure that you have read and understand the information in the box above Attach the Bench Frame 5 to the Front Leg 4
8. of the desired part s see the PART LIST and the EXPLODED DRAWING at the center of this manual Part No 140754 G02586 C R0897A Printed in China 1997 ICON Health amp Fitness Inc REMOVE THIS PART IDENTIFICATION CHART FROM THE MANUAL This chart is provided to help you identify the small parts used in assembly Important Some parts may have been pre assembled for shipping purposes If you cannot find a part in the parts bags check to see if it has been pre assembled The number in parenthesis below each part refers to the key number of the part The second number refers to the quantity needed for assembly WEBE34070 R0897A MY CP M6 x 16mm Screw 45 4 QN Hi M6 x 40mm Bolt 44 4 NW HO M6 x 65mm Bolt 46 1 WW 1 C M8 x 60mm Carriage Bolt 47 2 AI HL M8 x 65mm Bolt 42 5 NN HL M8 x 70mm Bolt 38 1 QNI HO M8 x 75mm Bolt 48 4 A HL M10 x 70mm Bolt 41 1 Wu Di M10 x 75mm Bolt 50 2 MA M10 x 165mm Bolt 43 1 O _ 13mm Spacer 56 1 16mm Spacer 52 4 OF On On M8 Nut 59 1 M8 Nylon Locknut 40 13 M10 Nylon Locknut 49 4 M6 Washer 54 7 M8 Washer 55 2 M10 Washer 51 6 u M8 Eyebolt 39 1 2 Square Inner Cap 29 6 Used in Adjustment See page 15 REMOVE THIS PART LIST EXPLODED DRAWING FROM THE MANUAL SAVE THIS PART LIST EXPLODED DRAWING FOR FUTURE REFERENCE ovo EXPLODED DRAWING Mode
9. ants 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 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 cen ters 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 renta pur poses 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 installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential dama
10. ges 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 amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 WARNING DECAL PLACEMENT The decal shown below has been placed on the weight bench If the decal is missing or if it is not legi ble 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 loca tion shown BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER PRO 340 Weight Bench The PRO 340 Weight Bench is designed to let you develop every major muscle group of the body Whether your goal is a shapely figure dramatic muscle size and strength or a healthier car diovascular system the PRO 340 Weight Bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER PRO 340 Weight Bench If you have additional questions please
11. ght bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ADJUSTING THE BACKREST The Backrest 23 can be set to three different posi tions 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 on the Uprights 8 9 Make sure that the Adjustment Tube is securely seated in the adjust ment brackets ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE To use the Lat Tower 1 slide the desired amount of weight not included onto each side of the weight tube on the Weight Carriage 2 Be sure there is an equal amount of weight on each side of the Weight Carriage Secure the weights with a Spring Clip 53 ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 3 first be sure the Weight Stop 21 is on the Weight Tube 19 Then slide the desired amount of weight not included onto the Weight Tube 19 13 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 Upright A 8 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 Be sure that you fully tighten the Long Adjustment Knob J at vi
12. kout is very effective for increasing flexibility 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 Excuogouozzrm5s 7 77opmnmmmoocgm p 18 MONDAY Date TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date EXERCISE WEIGHT SETS HEPS Make photocopies of this page for scheduling and recording your workouts 19 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 1 The MODEL NUMBER of the product WEBE34070 2 The NAME of the product WEIDER PRO 340 Weight Bench 3 The SERIAL NUMBER of the product see the front cover of this manual 4 The KEY NUMBER and DESCRIPTION
13. l No WEBE34070 RO897A eri Q o wm mm mm zm moo o omo rs H H x M Oo wwe ww am rg e d P i f 1 1 1 1 Li 1 1 1 1 1 1 Li 1 Ly 1 1 1 1 1 1 1 t 1 1 1 1 1 1 1 H 1 r H 1 t U U t t H U U PART LIST Model No WEBE34070 Key No Qty O i sch M sch sch sch sch sch sch sch NHN sch M sch sch sch sch sch sch sch sch sch sch Description Lat Tower Weight Carriage Leg Lever Front Leg Bench Frame Base A Base B Upright A Upright B Curl Post Weight Rest Adjustment Tube Backrest Tube Lat Bar Handgrip Cable Clip Pad Tube Foam Fad Weight Tube Support Plate A Weight Stop Seat Backrest Curl Pad Long Adjustment Knob Short Adjustment Knob Storage Post Support Plate B 2 Square Inner Cap 1 Round Inner Cap Key No 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 Qty NA Ta KH NONNADNAANHA AAA FAA ANNNAD RO897A Description 3 4 Round Inner Cap 1 Square Inner Cap 2 1 2 Square Inner Cap 1 1 4 Square Inner Cap Pulley Cable Carriage Stop M8 x 70mm Bolt M8 Eyebolt M8 Nylon Locknut M10 x 70mm Bolt M8 x 65mm Bolt M10 x 165mm Bolt M6 x 40mm Bolt M6 x 16mm Screw M6 x 65mm Bolt M8 x 60mm Carriage Bolt M8 x 75mm Bolt
14. nce pain or dizziness at any time while exercising stop immediately and begin to cool down Find out what is wrong before continuing Remember that adequate rest and a proper diet are also impor tant WARMING UP Begin each workout with 5 to 10 minutes of light stretching and exercise to warm up Warming up pre pares your body for 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 exercis es 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 work outs vary the exercises from workout to workout 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 In order to obtain the greatest benefits from exercis ing it is essential to maintain proper form Maintaining proper form means moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise poster accompanying this manual you will find photographs showing the correct form for several exercises A description of each exer cise is also provided along with a list of the mu
15. our muscles you must push your muscles 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 e 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 In the pursuit of a complete and well balanced fitness program many have found that cross training is the answer We recommend that on Monday Wednesday and Friday you plan weight training workouts On Tuesday and Thursday plan 20 to 30 minutes of aero bic exercise such as cycling running or swimming Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate By combining weight training with aerobic exercise you can reshape and strengthen your body plus develop a stronger heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM We have not specified an exact length of time for each workout or a specific number of repetitions or sets for each exercise It is very important to avoid overdoing it during the first few months of your exer cise program and to progress at your own pace If you experie
16. scles 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 Rest for 3 minutes after each set if you are doing a muscle STAYING MOTIVATED building workout 1 minute after each set if you are doing a toning workout and 30 seconds after each For motivation keep a record of each workout The set if you are doing a weight loss workout Plan to chart on page 19 of this manual can be photocopied spend the first couple of weeks familiarizing yourself and used to schedule and record your workouts List with the equipment and learning the proper form for the date exercises performed weight and numbers each exercise of sets and repetitions completed Record your weight and key body measurements at the end of every COOLING DOWN month End each workout with 5 to 10 minutes of stretching Remember the key to achieving the greatest results Include stretches for both your arms and legs Move is to make exercise a regular and enjoyable part of slowly as you stretch do not bounce Ease into each your everyday life stretch gradually and go only as far as you can with out strain Stretching at the end of each wor
17. sed in steps 1 4 now Slide a Weight Rest 11 into Upright A 8 Align one of the holes in the Weight Rest with the hole in Upright A Insert a Small Adjustment Knob 25 through Upright A and the Weight Rest Tighten the Knob into the welded nut Insert the other Weight Rest into Upright B not shown in the same manner Both Weight Rests must be set at the same height Insert the Adjustment Tube 12 into one set of adjustment brackets on the Uprights 8 9 Be sure the Adjustment Tube is oriented as shown and that it is fully inserted into the adjustment brackets on the Uprights Adjustment Brackets 7 Attach the Backrest 23 to the Backrest Tubes 13 with four M6 x 40mm Bolts 44 and four M6 Washers 54 The Backrest Tubes must be ori ented as shown 8 Lubricate an M10 x 165mm Bolt 43 Attach the Backrest Tubes 13 to the Bench Frame 5 with the Bolt two M10 Washers 517 and an M10 Nylon Locknut 49 The Backrest Tubes must be ori ented as shown Do not overtighten the Nylon Locknut the Backrest Brackets must be able to move freely Lubricate 43 Lower the Backrest 23 onto the Adjustment Tube 12 9 Attach the Seat 22 to the Bench Frame 5 with the M6 x 65mm Bolt 46 two M6 x 16mm Screws 45 and three M6 Washers 54 10 Attach the Weight Tube 19 to the Leg Lever 3 with an M8 x 65mm Bolt 42 two M8 Washers 55 a 13mm Spacer 56 and an M8 Nylon Locknut 40 Press the
18. ube 17 from the low position to the high position in same manner USING THE WEIGHT STORAGE TUBES The WEIDER PRO 340 has a convenient weight stor age tube on each Upright 8 9 To use the storage tubes you can slide several unused weight plates not included onto the tubes 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 16 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS e Muscle Building In order to increase the size and strength of your muscles you must push your muscles to a high per centage of their capacity You must also progressively increase the intensity of your exercise so that your muscles will continually adapt and grow Each individ ual exercise can be tailored to the proper intensity level by changing the amount of weight used or the number of repetitions or sets performed A repeti tion is one complete cycle of an exercise such as one sit up A set is a series of rep titions performed consecutively The proper amount of weight for each exercise depends upon the individual user It is up to you to gauge your limits Select the amount of weight that you think is right for you Begin with 3 sets of 8 repeti tions for each exercise that 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 e Toning To tone y
19. ver 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 the 2 Square Inner Cap in a safe location LOCKING THE BACKREST To perform squat exercises you wil need to lock the Backrest 23 in the upright position To lock the Backrest 23 lift and pull it forward until you can insert the Short Adjustment Knob 26 into the indicated hole in the Bench Frame 5 ADJUSTING THE WEIGHT BENCH FOR SQUAT EXERCISES High Side of Weight To perform squat or toe raise exercises you will need Rests to lock the backrest in the upright position see LOCK ING THE BACKREST above You will then need to raise the Weight Rests 11 to the highest position and turn them around see ADJUSTING THE WEIGHT RESTS on page 14 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 Facing this Direction 15 ADJUSTING THE PAD TUBE The indicated Pad Tube 17 can be adjusted to either the high or low position depending on which one is more comfortable for you To move the Pad Tube 17 from the high position to the low position remove one Foam Pad 18 Slide the Pad Tube out of the welded tube on the Front Leg 4 and re insert it through the hole in the bracket on the Front Leg Slide the Foam Pad back onto the Pad Tube You can move the Pad T
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