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Model No. WEBE09310
Serial No.
USER’S MANUAL
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 if there are
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will guarantee complete satisfac-
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TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CHART . . . . . . . .
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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 10. Always remove the curl post from the front using the weight bench. Use the weight leg before performing leg curls with the leg bench only as described in this manual. lever. 2. It is the responsibility of the owner to ensure 11. Do not use a barbell that is longer than six that all users of the weight benc
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BEFORE YOU BEGIN ® Thank you for selecting the versatile WEIDER 320 toll-free at 1-800-999-3756, Monday through Friday, ® weight bench. The WEIDER 320 is designed to be 6 a.m. until 6 p.m. Mountain Time (excluding holidays). used with your own weight set (not included) to help To help us assist you, please note the product model you develop every major muscle group of the body. number and serial number before calling. The model Whether your goal is a shapely figure, dramatic number is WEBE09310
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PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each draw- ing is the key number of the part, from the PART LIST on page 14 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 pre-attached. M8 x 60mm Bolt (30) M10 Nylon Locknut (11) M10 Flat Washer (29) M6 x 62mm Screw (38) M8 Nylon Locknut (25) M8 x 58mm Carriage Bolt (36) M8 Flat Washer (10)
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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. However, it is important to realize that the versatile weight bench has many The following tools (not included) are required parts and that the assembly process will ta
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3. Press 2 1/2” Square Bushings (23) onto the Left 3 and Right Uprights (4, 5). Slide the Weight Rests (6) into the Uprights and secure them at the desired height with two Adjustment Knobs (27). Both Weight Rests should be set at the same height. 6 6 23 27 23 27 5 4 4. Press two 38mm Square Inner Caps (32) into the 4 33 ends of the Leg Lever (9). Press a 1” Round Inner 9 Cap (21) into the indicated end of the weight tube. Slide a Weight Stop (34) over the weight tube. Press a 1” Round Angle Cap
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6. Press 1” Square Inner Caps (7) into the ends of 6 39 both Backrest Tubes (20). Lubricate the M10 x 37 168mm Bolt (8). Attach the Backrest Tubes to the Pin Bench Frame (1) with the Bolt, two M10 Flat 39 Washers (29), and an M10 Nylon Locknut (11). Do not overtighten the Nylon Locknut; the Backrest 5 7 Tubes must be able to pivot freely. 20 Press two 25.4mm x 38.1mm Square Inner Caps 7 11 (39) into the Adjustment Tube (37). Slide the Adjustment Tube into the adjustment brackets on the Uprights
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ADJUSTMENTS 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 11 for important exercise information and 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.
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ATTACHING WEIGHTS TO THE LEG LEVER To use the the Leg Lever (9), slide the desired amount of weight (not included) onto the weight tube on the Leg Lever. 9 WARNING: Do not place more than 50 pounds on the Leg Lever (9). Weight Tube ADJUSTING THE WEIGHT RESTS To change the height of the Weight Rests (6), remove your barbell from the Weight Rests. Then, remove 6 the Adjustment Knobs (27) from both Uprights (4, 5). Position the Weight Rests at the desired height, so that the holes in the Weight Re
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EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Muscle Building Determining the exact length of time for each workout, To increase the size and strength of your muscles, as well as the number of repetitions or sets complet- push them close to their maximum capacity. Your ed, is an individual matter. It is important to avoid muscles will continually adapt and grow as you pro- overdoing it during the first few months of your exer- gressively increase the in
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Rest for a short period of time after each set. The slowly as you stretch and do not bounce. Ease into ideal resting periods are: each stretch gradually and go only as far as you can • Rest for three minutes after each set for a muscle without strain. Stretching at the end of each workout building workout. is an effective way to increase flexibility. • Rest for one minute after each set for a toning work- out. STAYING MOTIVATED • Rest for 30 seconds after each set for a weight loss workout. For
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EXERCISE WEIGHT SETS REPS MONDAY Date: / / AEROBIC EXERCISE TUESDAY Date: / / EXERCISE WEIGHT SETS REPS WEDNESDAY Date: / / AEROBIC EXERCISE THURSDAY Date: / / EXERCISE WEIGHT SETS REPS FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts. 13
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PART LIST—Model No. WEBE09310 R1001A Key No. Qty. Description Key No. Qty. Description 1 1 Bench Frame 22 2 M8 x 68mm Bolt 2 1 Front Leg 23 2 2 1/2” Square Bushing 3 1 Left Base Frame 24 3 50mm Square Inner Cap 4 1 Left Upright 25 10 M8 Nylon Locknut 5 1 Right Upright 26 5 M6 Flat Washer 6 2 Weight Rest 27 3 Adjustment Knob 7 4 1” Square Inner Cap 28 1 1” Round Angle Cap 8 1 M10 x 168mm Bolt 29 2 M10 Flat Washer 9 1 Leg Lever 30 2 M8 x 60mm Bolt 10 2 M8 Flat Washer 31 4 M6 x 16mm Screw 11 2 M10
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EXPLODED DRAWING—Model No. WEBE09310 R1001A 39 6 37 39 16 23 6 27 15 17 5 27 31 23 7 25 13 7 27 26 4 25 14 7 14 35 20 29 24 26 26 14 11 25 36 29 25 8 24 25 25 1 36 33 25 11 26 18 25 10 38 31 24 12 25 30 31 9 10 19 22 28 2 32 36 18 18 36 33 33 3 18 21 19 34 18 32 19 33 18 15
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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: • The MODEL NUMBER of the product (WEBE09310) ® • The NAME of the product (WEIDER 320 weight bench) • The SERIAL NUMBER of the product (see the front cover of this manual) • The KEY NUMBER and DESCRIPT
