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¨
Model No. WEBE03690
USERÕS MANUAL
Serial No.
Write the serial number in the space
above for reference.
Serial Number Decal
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customer satisfaction. If you have
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parts, we will guarantee complete
satisfaction through direct assis-
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Table of Contents Warning Decal Placement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Important Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Before You Begin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Assembly .
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Important Precautions WARNING: 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 12. Always make sure the locking pins are fully using the weight bench. inserted and in the proper position for the exercise you are performing. 2. Use the weight bench only as described in this manual. 13. When the seat is tilted to the upright posi- tion, always insert the locking pin into the 3. It is the r
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Before You Begin ¨ Thank you for selecting the versatile WEIDER PRO Monday through Friday, 6 a.m. until 6 p.m. Mountain ¨ 300se Weight Bench. The WEIDER PRO 300se is Time (excluding holidays). To help us assist you, designed to help you develop every major muscle please note the product model number and serial group of the body. Whether your goal is a shapely fig- number before calling. The model number is ure, dramatic muscle size and strength or a healthier WEBE03690. The serial number can be
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Assembly Before beginning assembly, carefully read the ¥ For help identifying the small parts, use the PART following information and instructions: IDENTIFICATION CHART in the center of the manual. Make Things Easier for Yourself! ¥ As you assemble the weight bench, make sure all Everything in this manual is designed to ensure parts are oriented as shown in the drawings. that the assembly of our products can be complet- ed successfully by anyone. However, it is impor- The following tools (
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2. Push two M10 x 70mm Bolts (19) through the holes in 2 19 the Support Plate (27) and then through the indicated 27 holes in the Main Frame (1). Slide the bracket on the Leg (6) onto the two M10 x 70mm Bolts (19) and secure it with two M10 Nylon 24 Locknuts (18). 18 Press a Square Bushing (22) onto the lower end of the Leg (6). 1 Press a 25mm Square Inner Cap (24) into the end of the sidearm on the Leg (6). 18 6 22 3. Locate the Front Stabilizer (3) and note the indenta- 3 tions around the ho
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5. Attach a 30mm x 25mm Bumper (26) to the indicated 5 17 hole in the Main Frame (1) with a Bumper Screw (25). Bracket Press a 25mm x 50mm Inner Cap (14) into the end of the Backrest Frame (4). 4 Place the Backrest Frame (4) onto the Main Frame (1) and line up the welded tube on the Backrest 14 Frame with the bracket on the Main Frame. Secure the Backrest Frame with an M10 x 80mm Bolt (17) 18 and an M10 Nylon Locknut (18). Do not overtighten the Nylon Locknut; it must be easy to pivot the Backr
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8. Attach a 30mm x 25mm Bumper (26) to the indicated 8 hole in the Main Frame (1) with a Bumper Screw (25). Welded 14 20 Tube A Press a 25mm x 50mm Inner Cap (14) into each end of the Seat Frame (5). Welded Tube B Important: The Seat Frame (5) has two welded 30 tubes. Tube A goes through the Seat Frame itself, 18 and tube B is welded underneath the Seat Frame. Do not confuse these two tubes in the following 5 Bracket step. Line up tube A in the Seat Frame (5) with the upper 14 26 hole in the br
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Adjusting the Weight Bench This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 10 for impor- tant 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 so
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Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Specifying the exact length of time for each workout, Muscle Building as well as the number of repetitions or sets for each The only way to increase the size and strength of exercise, is a highly individual matter. It is very impor- your muscles is to push them close to their maximum tant to avoid overdoing it during the first few months capacity. When you progressively increase the inten- of your exercise p
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You should rest for a short period of time after each each stretch gradually and go only as far as you can set. The ideal resting periods are: without strain. Stretching at the end of each workout ¥ Rest three minutes after each set for a muscle build- is very effective for increasing flexibility. ing workout ¥ Rest one minute after each set for a toning workout STAYING MOTIVATED ¥ Rest 30 seconds after each set for a weight loss For motivation, keep a record of each workout. List workout the
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R1099A Part ListÐModel No. WEBE03690 Key No. Qty. Description Key No. Qty. Description 1 1 Main Frame 18 9 M10 Nylon Locknut 2 1 Rear Stabilizer 19 2 M10 x 70mm Bolt 3 1 Front Stabilizer 20 1 M10 x 95mm Bolt 4 1 Backrest Frame 21 4 M10 x 90mm Carriage Bolt 5 1 Seat Frame 22 1 Square Bushing 6 1 Leg 23 1 Adjustment Knob 7 1 Adjustment Leg 24 1 25mm Square Inner Cap 8 1 Backrest 25 2 Bumper Screw 9 1 Seat 26 2 30mm x 25mm Bumper 10 4 76mm Round Endcap 27 1 Suppor
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R1099A Part Identification ChartÐModel No. WEBE03690 M10 x 70mm Bolt (19)Ð2 M10 Nylon Locknut (18)Ð9 M10 x 90mm Carriage Bolt (21)Ð4 Bumper Screw (25)Ð2 M10 x 80mm Bolt (17)Ð1 M6 x 16mm Screw (15)Ð8 M10 x 85mm Bolt (29)Ð1 M10 x 95mm Bolt (20)Ð1
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R1099A Exploded DrawingÐModel No. WEBE03690 11 32 11 13 9 12 14 32 13 13 20 32 31 11 30 8 19 13 5 27 18 15 29 17 14 24 25 15 16 26 18 32 18 4 11 15 18 6 28 18 14 15 23 1 26 25 22 7 10 18 18 18 10 18 10 2 21 3 10 21
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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 (WEBE03690) ¨ 2. The NAME of the product (WEIDER PRO 300se Weight Bench) 3. The SERIAL NUMBER of the product (see the front cover of this manual) 4. The KEY NUMBE
