®
Model No. WECCBE72010
Serial No.
USER’S MANUAL
Write the serial number in the
space above for future reference.
Serial Number Decal (Under Seat)
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. If you
have questions, or if there are
missing parts, please call:
1-888-936-4266
Mon.–Fri., 8 a.m.–6:30 p.m. EST
(excluding holidays)
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
Visit our website at
www.weiderfitness.com
TABLE OF CONTENTS
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
2
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
using the weight bench. Use the weight
bench only as described in this manual.
that the support rod is turned to the locked
position.
12. The weight bench does not include weights.
The weight bench is designed to support a
maximum of 186 kg (410 lbs.), including the
user, a weight bar, and weights. Do not place
more that 73 kg (160 lbs.), including a weight
bar and weights, on the weight rests. Do not
place more that 23 kg (50 lbs.) on the leg
lever.
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 to
protect the floor.
13. Always exercise with a partner. When you
are performing bench press exercises, your
partner should stand behind you to catch the
barbell if you cannot complete a repetition.
5. Inspect and tighten all parts each time you
use the weight bench. Replace any worn
parts immediately.
14. If you feel pain or dizziness while exercising,
stop immediately and begin cooling down.
6. Keep children under 12 and pets away from
the weight bench at all times.
15. The warning decal shown below has been
attached to the weight bench in the location
shown. If the decal is missing or illegible,
please call our Customer Service Department
at the number on the front cover of this manual to order a free replacement decal. Apply
the new decal in the indicated location.
7. Always be sure there is an equal amount of
weight on each side of your barbell (not
included) when you are using it. When
adding or removing weights, always keep
some weight on both ends of the barbell and
prevent the barbell from tipping.
8. Do not use a barbell that is longer than 1.8 m
(6 ft.) with the weight bench.
9. When you are using the leg lever, place a
barbell with the same amount of weight on
the weight rests to balance the bench.
10. Keep hands and feet away from moving parts.
Always wear athletic shoes for foot protection while exercising.
11. When using the backrest in an inclined position, make sure that the support rod is inserted completely through both uprights, and
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.
3
BEFORE YOU BEGIN
at 1-888-936-4266, Monday through Friday, 8 a.m.
until 6:30 p.m. Eastern Standard Time (excluding holidays). To help us assist you, please note the product
model number and serial number before calling. The
model number is WECCBE72010. The serial number
can be found on a decal attached to the weight bench
(see the front cover of this manual).
Thank you for selecting the WEIDER® 400 weight
bench. The versatile WEIDER® 400 is designed to be
used with your own weight set (not included) to 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
WEIDER® 400 will help you to achieve the specific
results you want.
Before reading further, please look at the drawing
below and familiarize yourself with the parts that are
labeled.
For your benefit, read this manual carefully before
using the WEIDER® 400. If you have questions,
please call our Customer Service Depart-ment toll-free
Weight Rest
Backrest
Upright
Support Rod
Seat
Leg Lever
Weight Tube
4
PART IDENTIFICATION CHART
This chart is provided to help you identify the small parts used in assembly. The number in parenthesis below
each part refers to the key number of the part from the PART LIST on page 13. 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.
7mm Spacer (24)
M8 x 50mm Bolt (17)
M8 x 55mm Bolt (27)
M6 Washer (25)
M10 x 60mm Bolt (18)
M8 Washer (29)
M8 x 65mm Bolt (14)
M8 x 40mm Carriage Bolt (26)
M8 Nylon Locknut (13)
M6 x 38mm Screw (16)
M10 Nylon Locknut (19)
M6 x 16mm Screw (15)
5
ASSEMBLY
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
Make Things Easier for Yourself
Everything in this manual is designed to ensure
that the weight bench can be assembled successfully by anyone. However, it is important to
realize that the assembly process will take time.
Most people find that by setting aside plenty of
time, assembly will go smoothly.
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
The following tools (not included) are required
for assembly:
• Two adjustable wrenches
Before beginning assembly, carefully read the
following information and instructions:
• One rubber mallet
• One standard screwdriver
• Assembly requires two people.
• One phillips screwdriver
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
• Grease or petroleum jelly, and soapy water.
Assembly will be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
1. Before assembling this product, be sure that
you have read and understand the information
in the box above.
1
1
Orient the Crossbar (3) and the Uprights (1) so
that the decals are in the positions shown. Attach
the Crossbar to the Uprights with four M8 x 65mm
Bolts (14), two Support Plates (28), and four
hand-tightened M8 Nylon Locknuts (13). Do not
tighten the Nylon Locknuts yet.
14
Decal
28
13
1
13
28
3
14
2. Insert a 38mm Square Inner Cap (21) into the
Front Leg (8).
2
21
26
Slide the welded tube on the Front Leg (8) into
the indicated hole in the Frame (2). Secure the
Front Leg with two M8 x 40mm Carriage Bolts
(26), two M8 Washers (29), and two M8 Nylon
Locknuts (13).
2
29
8
6
13
3. Attach the Frame (2) to the Crossbar (3) with two
M8 x 55mm Bolts (27), a Support Plate (28), and
two M8 Nylon Locknuts (13).
3
27
3
28
2
13
4. Tap three 38mm Square Inner Caps (21) into the
Leg Lever (4) as shown.
4
21
Insert the Weight Tube (30) into the indicated hole
in the Leg Lever (4). Press a 25mm Angle Cap
(20) onto the indicated end of the Weight Tube.
Press a 25mm Round Inner Cap (23) into the
other end of the Weight Tube (30).
4
20
21
23
21
30
5. Attach the Weight Tube (30) to the Leg Lever (4)
with an M8 x 50mm Bolt (17), two M8 Washers
(29), a 7mm Spacer (24), and an M8 Nylon
Locknut (13). Note: The 7mm Spacer will fit
tightly inside of the Leg Lever.
5
19
4
Lubricate the M10 x 60mm Bolt (18). Attach the
Leg Lever (4) to the Front Leg (8) with the Bolt
and an M10 Nylon Locknut (19). Do not overtighten the Nylon Locknut; the Leg Lever must be
able to pivot freely.
18
8
24
Lubricate
17
29
30
6. Tap two 19mm Round Inner Caps (9) into each
Pad Tube (10). Insert the Pad Tubes into the
holes in the Leg Lever (4). Slide two Foam Pads
(22) onto each Pad Tube.
29
13
6
22
10
22
4
9
9
10
22
22
9
9
7
7. Press two 25mm Square Inner Caps (12) into
each Backrest Tube (5).
7
6
With the help of a second person, slide the indicated ends of the Backrest Tubes (5) onto the
welded axle on the Frame (2), as shown. Attach
each Backrest Tube to the Backrest (6) with two
M6 x 38mm Screws (16) and two M6 Washers
(25). Do not tighten the four Screws yet.
12
5
25
16
Welded
Axle
25
16
2
25
16
12
8. Lift the Backrest (6) and insert the end of the
Support Rod (7) without the locking clip through
the Uprights (1). Rotate the locking clip into place
around the right Upright. Rest the Backrest on the
Support Rod.
8
7
1
When moving the Support Rod (7), always
make sure that the locking clip is in place
around the right Upright (1).
1
6
Tighten the four M6 x 38mm Screws (16) used
in step 7, and the M8 Nylon Locknuts (13) used
in step 1.
9. Attach the Seat (11) to the brackets on the Frame
(2) with four M6 x 16mm Screws (15).
9
11
2
15
10. Make sure that all parts are properly tightened before you use the weight bench. The use of all
remaining parts will be explained in ADJUSTMENTS, beginning on the next page.
8
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 10 for important exercise information
and refer to the accompanying exercise guide to see the correct form for several exercises. Refer also to the
exercise information accompanying your weight set (not included) for additional exercises.
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 BACKREST
The Backrest (6) can be used in a decline position,
three incline positions, or a flat position. To use the
Backrest in the decline position, remove the Support
Rod (7) and lay the Backrest on the Crossbar (3).
1
7
To use the Backrest (6) in an incline position, lift the
Backrest and insert the end of the Support Rod (7)
without the locking clip through one of the top three
sets of holes in the Uprights (1). Rotate the locking
clip into place around the right Upright.
1
6
To use the Backrest (6) in the flat position, lift the
Backrest and insert the end of the Support Rod (7)
without the locking clip through the bottom set of
holes in the Uprights (1). Rotate the locking clip into
place around the right Upright.
3
WARNING:
When using the
Backrest (6) in an incline position, make sure
that the Support Rod (7) is inserted completely through both Uprights (1), and that the
Support Rod is turned to the locked position.
4
ATTACHING WEIGHTS
To use the Leg Lever (4), slide the desired weights
(not included) onto the Weight Tube (30).
30
Weight
WARNING: Do not place more
than 23 kg (50 lbs.) on the Leg Lever (4).
9
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
PERSONALIZING YOUR EXERCISE PROGRAM
Muscle Building
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your
muscles will continually adapt and grow as you progressively 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 performed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
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
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
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.
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
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.
Each workout should include 6 to 10 different exercises. 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.
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.
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 accompanying 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
11 to find the names of the muscles.
Cross Training
Cross training is an efficient way to get a complete
and well-balanced fitness program. An 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 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 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.
The combination of weight training and aerobic exercise will reshape and strengthen your body, plus
develop your heart and lungs.
10
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.
Rest for a short period of time after each 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 workout.
• 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.
STAYING MOTIVATED
For motivation, keep a record of each workout. The
chart on page 12 of 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.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
MUSCLE CHART
A.
B.
C.
D.
E.
F.
G.
H.
I.
J.
K.
L.
M.
N.
O.
P.
Q.
R.
S.
T.
U.
V.
W.
X.
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)
Anterior Deltoid (shoulder)
Rectus Abdominus (stomach)
Adductor (inner thigh)
Trapezius (upper back)
Rhomboideus (upper back)
Posterior 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)
O
O
AA
P
P
L
L
BB
Q
Q
CC
R
R
DD
S
S
EE
T
T
F
F
G
G
M
M
U
U
NN
HH
V
V
II
W
W
JJ
X
X
KK
11
EXERCISE
MONDAY
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
Date:
/
/
AEROBIC EXERCISE
TUESDAY
Date:
/
/
WEDNESDAY
EXERCISE
Date:
/
/
THURSDAY
AEROBIC EXERCISE
Date:
/
/
EXERCISE
FRIDAY
Date:
/
/
Make photocopies of this page for scheduling and recording your workouts.
12
PART LIST—Model No. WECCBE72010
Key No.
Qty.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
2
1
1
1
2
1
1
1
6
2
1
4
9
4
4
4
Description
Key No.
Qty.
17
18
19
20
21
22
23
24
25
26
27
28
29
30
#
#
1
1
1
1
4
4
1
1
4
2
2
3
4
1
1
1
Upright
Frame
Crossbar
Leg Lever
Backrest Tube
Backrest
Support Rod
Front Leg
19mm Round Inner Cap
Pad Tube
Seat
25mm Square Inner Cap
M8 Nylon Locknut
M8 x 65mm Bolt
M6 x 16mm Screw
M6 x 38mm Screw
R0701A
Description
M8 x 50mm Bolt
M10 x 60mm Bolt
M10 Nylon Locknut
25mm Angle Cap
38mm Square Inner Cap
Foam Pad
25mm Round Inner Cap
7mm Spacer
M6 Washer
M8 x 40mm Carriage Bolt
M8 x 55mm Bolt
Support Plate
M8 Washer
Weight Tube
User’s Manual
Exercise Guide
“#” Indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover of
this manual for information about ordering replacement parts.
13
EXPLODED DRAWING—Model No. WECCBE72010
R0701A
6
9
12
7
1
25
9
16
25
5
16
25
28
16
14
25
12
16
1
11
13 3 28
27
26
21
13
2
19
21
22
14
29
13
4
17
21
30
28
13
20
29
24
15
18
8
29
13
23
21
9
10
9
22
14
LIMITED WARRANTY
ICON OF CANADA, INC., (ICON), warrants this product to be free from defects in workmanship and material,
under normal use and service conditions, for a period of one (1) year 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, to products used for commercial or rental purposes, or to 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 provinces 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 provinces do not allow limitations on how long an implied
warranty lasts. 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.
This warranty gives you specific legal rights. You may also have other rights which vary from province to province or
so specified by the retailer of your equipment.
ICON OF CANADA, INC. 900 de l’Industrie, St-Jérôme, QC J7Y 4B8
PLACE
STAMP
HERE
ICON of Canada, Inc.
900 de l’Industrie
St-Jérôme, Québec
Canada, J7Y 4B8
15
ORDERING REPLACEMENT PARTS
To order replacement parts, simply call our Customer Service Department toll-free at 1-888-936-4266, Monday
through Friday, 8 a.m. until 6:30 p.m. EST (excluding holidays). To help us assist you, please be prepared to
give the following information:
1. The MODEL NUMBER of the product (WECCBE72010)
2. The NAME of the product (WEIDER® 400 weight bench)
3. The SERIAL NUMBER of the product (see the front cover of this manual)
4. The KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and the EXPLODED DRAWING on
pages 13 and 14).
™
®
of/du Canada Inc.
PRODUCT WARRANTY REGISTRATION
IMPORTANT: MAIL WITHIN 14 DAYS OF PURCHASE
NAME:
PHONE:
ADDRESS:
POSTCODE:
COUNTY:
MODEL NO.
SERIAL NO.
PURCHASE DATE:
RETAILER ADDRESS:
RETAILER NAME:
1) Primary user(s) of product:
o Male
o Female
o Family
2) Age of primary user:
o 0–24
o 25–34
o 55–64
o 65 and over
o 35–44
o 45–54
3) Annual household income:
o 0–9,999
o 15,000–19,999
o 10,000–14,999
o 20,000+
4) How many times a week do you exercise?
o Less than 3 times o 3 times or more
5) Have you ever purchased an ICON product before?
o Yes
o No
6) Where did you first see or hear about ICON products?
o Magazine
o Friend/relative
o Newspaper ad
o Other_______________
o Store
7) What was the primary reason for purchasing this ICON product?
o Store employee
o Television ads o Colour
o Electronic features o Magazine ads o Price
o Product design
o Product innovation
o Other____________
Part No. 176091 R0701A
8) Did you consider purchasing fitness equipment from another
manufacturer?
o No
o Yes
What other manufacturer?
9) Based on your impression of what you have purchased,
would you buy another ICON product?
o Yes
o No
o No opinion
If not, what other brand of equipment would you purchase?
10) What other type of exercise equipment do you own?
o Bicycle
o Exercise cycle o Treadmill
o Home gym
o Weight bench o Stepper
o Cardio glide
o Other____________
11) Which types of magazines do you read regularly?
o Sports
o Fitness
o Motoring
o Business
o Computer
o Other_____
12) Do you wish to be sent further bulletins about ICON products?
o Yes
o No
THANK YOU FOR YOUR TIME
© 2001 ICON of Canada, Inc. Printed in Canada
Printed in China © 2001 ICON Health & Fitness, Inc.