Model No. WEBE44490
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 committed to providing complete
customer satisfaction. If you
have questions, or find that there
are missing parts, we will
guarantee complete satisfaction
through direct assistance from
our factory.
TO AVOID UNNECESSARY
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.
CUSTOMER HOT LINE:
1-800-999-3756
Mon.–Fri., 6 a.m.–6 p.m. MST
CAUTION
Read all precautions and instructions in this manual before
using this equipment. Save this
manual for future reference.
Patent Pending
Visit our website at
www.weiderfitness.com
new products, prizes,
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Table of Contents
Warning Decal Placement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Important Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Before You Begin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Part Identification Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Assembly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Adjusting the Weight Bench . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Exercise Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
Ordering Replacement Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Limited Warranty . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
Note: A Part List/Exploded Drawing is attached to the center of this manual. Remove the Part List/Exploded
Drawing before beginning assembly.
Warning Decal Placement
The decal shown at the right has
been applied to the weight bench.
If the decal is missing, or if it is not
legible, 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 in the
location shown.
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.
13. Always fold the backrest out of the way when
performing squat exercises (see page 15). Do
not sit on the seat when the backrest is folded.
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.
14. Do not stand with your back to the weight
bench when performing squat exercises (see
page 15). You should be able to see the
weight rests while exercising so that you can
safely return the barbell to the weight rests
when you finish the exercise.
4. Use the weight bench only on a level surface.
Cover the floor beneath the weight bench for
protection.
15. When using the backrest, make sure that the
adjustment tube is fully inserted into the
adjustment brackets on the uprights.
5. Inspect and tighten all parts each time you
use the weight bench. Replace any worn
parts immediately.
16. Always remove the lat tower or curl post
from the front leg before performing leg curl
or leg extension exercises with the leg lever
(see page 14).
6. Keep children under 12 and pets away from
the weight bench at all times.
17. When performing an exercise during which
you are sitting on the bench with your back
to the lat tower, make sure there is plenty of
space between your back and the weight carriage. Always lower the weight carriage in a
controlled manner. Never let the weight carriage drop.
7. Keep hands and feet away from moving parts.
8. Always wear athletic shoes for foot protection while exercising.
9. Do not use a barbell (not included) longer
than six feet with the weight bench.
18. Always set both weight rests and safety
spotters at the same height. Make sure that
the weight rests and safety spotters are
turned so the locking pins are hooked
around the uprights.
10. Always make sure there is an equal amount
of weight on each side of your barbell.
11. The weight bench is designed to support a
maximum of 460 pounds, including the user,
a barbell and weights. Do not place more
than 210 pounds, including a barbell and
weights, on the weight rests. Do not place
more than 130 pounds on the weight carriage.
Do not place more than 130 pounds on the
leg lever for normal use.
19. Always exercise with a partner. When you
are performing bench press exercises, squat
exercises or toe raise exercises, your partner
should stand behind you to catch the barbell
if you cannot complete a repetition.
20. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cooling down.
12. Always place 50 pounds on the leg lever to
balance the bench when performing squat
exercises (see page 15).
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
Thank you for selecting the versatile WEIDER® PRO
375se weight bench. The WEIDER® PRO 375se is
designed to help you 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® PRO 375se
weight bench will help you achieve the specific results
you want.
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 note the product model number and serial
number before calling. The model number is
WEBE44490. The serial number can be found on a
decal attached to the weight bench (see the front
cover of this manual).
For your benefit, read this manual carefully before
using the WEIDER® PRO 375se weight bench. If you
have additional questions, please call our Customer
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
Lat Bar
Left Side
Lat Tower
Backrest
Right Side
Weight Rest
Weight Tube
Safety Spotter
Weight Carriage
Curl Pad
Leg Lever
Seat
Adjustment
Tube
Weight Tube
Note: The terms “right side” and “left side” are
determined relative to a person sitting on the
bench; they do not correspond to what is right
and left on the drawings in the manual.
4
Part Identification Chart
M6 x 16mm Screw (3)–4
16mm x 18.5mm Spacer (8)–2
Pulley Spacer (41)–2
M6 x 38mm Screw (4)–4
Leg Lever Spacer (50)–1
M6 Washer (30)–5
M6 x 63mm Screw (7)–1
M8 x 64mm Bolt (43)–1
M8 Washer (23)–2
M8 x 70mm Bolt (48)–1
M10 Washer (6)–5
M10 x 19mm Bolt (46)–1
M10 x 62mm Carriage Bolt (33)–8
M8 Nylon Locknut (13)–2
M10 x 68mm Bolt (34)–8
M10 Nylon Locknut (11)–20
M10 x 75mm Bolt (60)–1
M10 x 155mm Bolt (22)–1
5
Assembly
Before beginning assembly, carefully read the
following information and instructions:
• For help identifying the small parts, use the PART
IDENTIFICATION CHART on page 5.
• 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 our products can be assembled successfully by anyone. However, it is important to recognize that this is a sophisticated product with
many small parts, and, consequently, the
assembly process will take time. Most people
find that by setting aside plenty of time and by
deciding to make the task enjoyable, assembly
will go smoothly.
The following tools (not included) are required
for assembly:
• Two (2) adjustable wrenches
• One (1) rubber mallet
• One (1) standard screwdriver
• Assembly requires two people.
• One (1) 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.
• Lubricant, such as grease or petroleum jelly
plus soapy water.
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.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
1. Before assembling this product, make sure you
understand the information in the box above.
1
53
Press a 51mm x 76mm Square Inner Cap (53) into
the top of the Right Upright (1). Note: Make sure the
adjustment brackets are oriented as shown.
Press a 2” Square Inner Cap (17) into each end of
the Right Stabilizer (26).
1
Insert four M10 x 62mm Carriage Bolts (33) up
through the Right Stabilizer (26). (Note: On one side
of the Stabilizer there is an indentation around
each hole. Insert the Bolts from this side.) Place
the right Stabilizer flat on the floor.
Adjustment
Brackets
Slide the Right Upright (1) onto the four M10 x 62mm
Carriage Bolts (33) in the Right Stabilizer (26). Attach
the Upright with four M10 Nylon Locknuts (11). Do
not tighten the Nylon Locknuts yet.
11
11
17
Set the Right Upright (1) aside, making sure that it
cannot fall.
26
17
33
33
6
2. Press a 51mm x 76mm Inner Cap (53) into the top of
the Left Upright (37). Note: Make sure the adjustment brackets are oriented as shown.
2
53
Press a 2” Square Inner Cap (17) into each end of
the Left Stabilizer (25). Press a 38mm Square Inner
Cap (31) into the vertical tube on the Left Stabilizer.
Insert four M10 x 62mm Carriage Bolts (33) up
through the Left Stabilizer (25). Place the Left
Stabilizer flat on the floor.
37
Adjustment
Brackets
Slide the Left Upright (37) onto the four M10 x 62mm
Carriage Bolts (33) in the Left Stabilizer (25). Attach
the Upright with four M10 Nylon Locknuts (11). Do
not tighten the Nylon Locknuts yet.
31
11
11
11
17
25
17
33
33
3. Insert two M10 x 68mm Bolts (34) into an Upright
Support Plate (16). Next, insert the Bolts into the indicated holes in the Right Upright (1).
3
While a second person holds the Right Upright
(1), slide the bracket on the Crossbar (20) over the
two M10 x 68mm Bolts (34). Make sure that the
Crossbar is turned so the decal is facing up.
Secure the Crossbar with two M10 Nylon Locknuts
(11).
1
Attach the Crossbar (20) to the Left Upright (37) in
the same manner.
37
34
11
16
20
11
Decal
11
11
16
7
34
4. Insert an M10 x 68mm Bolt (34) through the upper
hole in the Front Leg (19) and the bracket on the
Bench Frame (5). Insert another M10 x 68mm Bolt
through an M10 Washer (6), the lower hole in the
Front Leg, and the bracket on the Bench Frame.
4
11
42
Insert the Curl Post (42) into the Front Leg (19).
5
Secure the M10 x 68mm Bolts (34) with two M10
Nylon Locknuts (11). Do not tighten the Nylon
Locknuts yet. The Curl Post (42) must slide freely
after assembly.
11
34
5. Insert two M10 x 68mm Bolts (34) into a Crossbar
Support Plate (59). Next, insert the Bolts into the indicated holes in the Crossbar (20).
19
6
Set the Curl Post (42) aside until assembly step 17.
5
59
Slide the bracket on the Bench Frame (5) onto the
two M10 x 68mm Bolts (34) in the Crossbar (20).
Attach the Bench Frame with two M10 Nylon
Locknuts (11).
11
5
34
20
Tighten all M10 Nylon Locknuts used in steps 1
through 5.
6. Press three 2” Square Inner Caps (17) into the Leg
Lever (18).
6
17
18
Attach the Weight Tube (39) to the Leg Lever (18)
with an M8 x 64mm Bolt (43), two M8 Washers (23),
the Leg Lever Spacer (50), and an M8 Nylon Locknut
(13).
17
23
13
50
39
43
17
7. Press the Angle Cap (49) onto the indicated end of
the Weight Tube (39). Press a 1” Round Inner Cap
(12) into the opposite end of the Weight Tube.
7
11
18
Lubricate an M10 x 75mm Bolt (60). Attach the Leg
Lever (18) to the bracket on the Front Leg (19) with
the Bolt and an M10 Nylon Locknut (11). Do not
overtighten the Nylon Locknut. You must be able
to freely pivot the Leg Lever.
49
Lubricate
39
12
8
60
19
8. Press a 30mm Square Inner Cap (55) into each end
of the Adjustment Tube (29).
8
55
Place the Adjustment Tube (29) in one set of adjustment brackets on the Uprights (1, 37). Make sure
that the pins on the Adjustment Tube are inserted
into the slots in the adjustment brackets.
1
37
29
Pin
55
Adjustment
Brackets
9. Press 1” Square Inner Caps (28) into the ends of both
Backrest Tubes (27).
9
15
Attach the Backrest Tubes (27) to the Backrest (15)
with four M6 x 38mm Screws (4) and four M6
Washers (30). Do not tighten the four Screws yet.
28
30
28
30
10. Slide an M10 Washer (6) onto the M10 x 155mm Bolt
(22). Lubricate the Bolt.
4
27
4
Rest the Backrest (15) on the Adjustment Tube (29).
Insert the M10 x 155mm Bolt (22) through the right
Backrest Tube (27) and then slide a 16mm x 18.5mm
Spacer (8) onto the Bolt.
10
Lubricate
22
Next, insert the M10 x 155mm Bolt (22) into the
Bench Frame (5) until the tip is barely visible on the
other side. Hold a 16mm x 18.5mm Spacer (8)
between the Bench Frame and the left Backrest Tube
(27) and insert the Bolt through the Spacer and the
Backrest Tube. Secure the Bolt with an M10 Washer
(6) and an M10 Nylon Locknut (11). Do not overtighten the Nylon Locknut. You must be able to
freely pivot the Backrest. Tighten the four M6 x
38mm Screws (4) used in step 9.
11. Attach one end of the Seat (14) to the Bench Frame
(5) with an M6 x 63mm Screw (7) and an M6 Washer
(30). Do not tighten the Screw yet.
Attach the other end of the Seat (14) to the bracket
on the Bench Frame (5) with two M6 x 16mm Screws
(3).
15
8
6
29
5
6
27
11
11
14
5
Tighten the M6 x 63mm Screw (7).
30
7
3
9
12. Press two 3/4” Round Inner Caps (54) into each of
the three Pad Tubes (38).
12
54
38
10
Slide a Foam Pad (10) onto one end of each Pad
Tube (38).
19
54
18
10
Insert the free end of each Pad Tube (38) into the
indicated holes in the Leg Lever (18) and the bracket
on the Front Leg (19). Secure each Pad Tube by sliding another Foam Pad (10) onto the free end.
54
38
38
54
10
54
10
13. Locate the Cable (45) and note that it has a loop on
one end and a ball on the other end. Insert the end
with the loop through the slot in the Lat Tower (9)
from the direction shown. Make sure the Cable is
routed through the bracket exactly as shown.
13
45
17
34
Next, lay the Cable (45) in the groove of the Pulley
(35). Attach the Pulley inside the slot in the Lat Tower
(9) with the M10 x 68mm Bolt (34), two M10 Washers
(6), two Pulley Spacers (41), and an M10 Nylon
Locknut (11).
6
Bracket
11
41
Press a 2” Square Inner Cap (17) into the top of the
Lat Tower (9).
6
35
41
9
14. Press Carriage Bushings (2) onto the top and bottom
of the Weight Carriage (47). Press a 1” Round Inner
Cap (12) into the weight tube on the Weight Carriage.
14
2
Press the last Carriage Bushing (2) into the Carriage
Stop (24) as shown.
46
Bracket
Insert the M10 x 19mm Bolt (46) into the bracket on
the Weight Carriage (47) from the indicated direction.
2
47
12
24
Weight
Tube
2
10
15. Slide the Weight Carriage (47) onto the Lat Tower (9).
Make sure that the Weight Carriage is oriented as
shown.
15
Slide the loop on the Cable (45) onto the M10 x
19mm Bolt (46) in the Weight Carriage (47). Attach
the Cable with an M10 Nylon Locknut (11).
Next, slide the Carriage Stop (24) onto the Lat Tower
(9). Make sure that the Carriage Stop is turned so the
lip of the Carriage Bushing (2) is on top. Attach the
Carriage Stop to the indicated hole in the Lat Tower
with the M8 x 70mm Bolt (48) and an M8 Nylon
Locknut (13).
9
45
46
11
47
13
2
48
24
16. Insert the Lat Tower (9) into the Front Leg (19). Make
sure that the Lat Tower is turned as shown.
Secure the Lat Tower with the Adjustment Knob (36).
16
9
36
19
11
17. Attach the Curl Pad (44) to the Curl Post (42) with
two M6 x 16mm Screws (3).
17
44
3
42
18. Press a 1” Round Inner Cap (32) into each Weight
Rest (21, 58) and each Safety Spotter (56, 57).
18
1
Insert the Weight Rests (21, 58) into one set of holes
in the Uprights (1, 37). Turn the Weight Rests until
the locking clips are hooked around the Uprights.
Make sure that both Weight Rests are at the same
height.
32
21
56
Insert the Safety Spotters (56, 57) into one set of
adjustment holes in the Uprights (1, 37). Turn the
Safety Spotters until the locking clips are hooked
around the Uprights. Make sure that both Safety
Spotters are at the same height and that they are
a few holes lower than the Weight Rests (21, 58).
37
32
32
58
32
57
19. Make sure that all parts are properly tightened before you use the weight bench. The use of all
remaining parts will be explained in ADJUSTING THE WEIGHT BENCH, beginning on the next page.
12
Adjusting the Weight Bench
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 17 for important 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 solvents.
ADJUSTING THE BACKREST
1
37
The Backrest (15) can be set to four different positions: a
level position, two decline positions and an incline position.
15
To change the position of the Backrest (15), move the
Adjustment Tube (29) to a different set of adjustment
brackets in the Uprights (1, 37). To set the Backrest (15)
to the lowest decline position, remove the Adjustment
Tube (29) and lower the Backrest directly onto the
Crossbar (20).
29
20
USING THE WEIGHT RESTS AND SAFETY SPOTTERS
Before beginning an exercise, insert the Weight Rests
(21, 58) and the Safety Spotters (56, 57) into the holes in
the Uprights (1, 37) that are best suited for the exercise.
The selected holes should be at the lowest point to which
you want your barbell to go during the exercise. Perform
the exercise as shown on the accompanying exercise
poster. Note: Make sure that the locking clips are
hooked around the Uprights.
Important: The Safety Spotters (56, 57) are designed
to reduce the risk of injury if the barbell is dropped
during standing exercises. The Safety Spotters are
intended to bend when hit with a barbell loaded with
heavy weights. If you bend the Safety Spotters,
please call our Customer Service Department (see the
front cover of this manual) to order replacement
Safety Spotters.
WARNING:
Always set both weight
rests and both safety spotters at the same height.
13
1
21
37
56
58
57
ATTACHING THE CURL POST OR LAT TOWER
For some exercises, the Curl Post (42) must be attached
to the weight bench.
Insert the Curl Post (42) 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 Adjustment Knob (36).
Make sure that you fully tighten the Adjustment Knob.
42
25
9
For other exercises, the Lat Tower (9) must be attached
to the weight bench.
Insert the Lat Tower (9) into the indicated hole in the
Front Leg (19). Align the holes in the Front Leg and the
Lat Tower. Secure the Lat Tower with the Adjustment
Knob (36). Make sure that you fully tighten the
Adjustment Knob.
When the Lat Tower or Curl Post are not in use, they
can be stored in the vertical tube on the Left
Stabilizer (25, see the inset drawing). However, for
some exercises, you should store these parts away
from the weight bench so they do not interfere with
your exercise.
42
36
19
Preacher
Curl Bar
Rest
ADJUSTING THE PAD TUBE
The Pad Tube (38) that is inserted into the Front Leg (19)
can be adjusted to either a high position or a low position.
19
To adjust the Pad Tube (38), remove one Foam Pad (10).
Slide the Pad Tube out of the bracket on the Front Leg
(19) and re-insert it into the other hole in the bracket.
Slide the Foam Pad back onto the Pad Tube.
38
10
ATTACHING WEIGHTS TO THE LEG LEVER
18
To use the Leg Lever (18), slide the desired amount of
weight (not included) onto the Weight Tube (39).
WARNING: Do not place more than
130 pounds on the leg lever.
39
14
ADJUSTING THE BENCH FOR SQUAT EXERCISES
21
To perform squat or toe raise exercises, fold the Backrest
(15) into the upright position by lifting and pulling it forward as far as it will go.
Remove the Adjustment Tube (29) from the Uprights
(1, 37).
58
Insert the Weight Rests (21) into one of the two highest
sets of holes in the Uprights (1, 37). Important: For
squat exercises, the Weights Rests must be inserted
from the back, as shown.
1
15
37
29
WARNING: Always fold the backrest
out of the way when performing squat exercises.
Do not sit on the seat when the backrest is folded.
Always place 50 pounds on the leg lever to balance the bench when performing squat exercises.
Do not stand with your back to the weight bench
when performing squat exercises. You should be
able to see the weight rests while exercising so
that you can safely return the barbell when you
finish the exercise.
ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE
To use the Lat Tower (9), slide the desired amount of
weight (not included) onto the weight tube on the Weight
Carriage (47).
9
WARNING:
Do not place more than
130 pounds on the weight carriage.
47
When performing an exercise during which you
are sitting on the bench with your back to the lat
tower, make sure there is plenty of space between
your back and the weight carriage. Always lower
the weight carriage in a controlled manner. Never
let the weight carriage drop.
15
ATTACHING THE LAT BAR TO THE LAT TOWER
To use the Lat Tower (9), attach the Lat Bar (51) to the
Cable (45) with a Cable Clip (40).
45
40
9
51
16
Exercise Guidelines
THE FOUR BASIC TYPES OF WORKOUTS
PERSONALIZING YOUR EXERCISE PROGRAM
Muscle Building
The only way to increase the size and strength of your
muscles is to push them close to their maximum
capacity. When you progressively increase the intensity of your exercise, your muscles will continually adapt
and grow. You can tailor the individual exercise to the
proper intensity level 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.)
Specifying the exact length of time for each workout,
as well as the number of repetitions or sets for each
exercise, is a highly individual matter. It is very 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 obviously 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
with emphasis on the areas that you want to develop
the 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
You will gain the greatest benefits from exercising by
maintaining proper form. 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 poster accompanying this manual,
you will find photographs showing the correct form for
several exercises. A description of each exercise is
also provided, along with a list of the muscles affected. Refer to the muscle chart on page 18 to find the
locations of the muscles.
Cross Training
Many people desire a complete and well-balanced fitness program, and cross training is a very efficient
way to accomplish this. One 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 combination of weight training and aerobic exercise will reshape and strengthen your body plus develop your heart and lungs.
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!
17
You should rest for a short period of time after each
set. The ideal resting periods are:
• Rest three minutes after each set for a muscle building workout
• Rest one minute after each set for a toning workout
• Rest 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.
each stretch gradually and go only as far as you can
without strain. Stretching at the end of each workout is
very effective for increasing flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. The
chart on page 19 of this manual can be photocopied
and used to schedule and record your workouts. List
the date, the exercises performed, the weight plus 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
slowly as you stretch and do not bounce. Ease into
MUSCLE CHART
Trapezius
Deltoid
Pectoralis
Major
Biceps
Rectus
Abdominus
Brachioradials
Obliques
Trapezius
Deltoid
Rhomboideus
Triceps
Abductor
Latissimus Dorsi
Hip Flexors
Quadriceps
Spinae Erectors
Gluteus
Medius
Brachioradials
Adductor
Gluteus
Maximus
Soleus
Abductors
Hamstring
Gastrocnemius
18
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.
19
Part List—Model No. WEBE44490
Key No. Qty.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
1
3
4
4
1
5
1
2
1
6
20
2
2
1
1
2
8
1
1
1
1
1
2
1
1
1
2
4
1
5
1
4
Description
Right Upright
Carriage Bushing
M6 x 16mm Screw
M6 x 38mm Screw
Bench Frame
M10 Washer
M6 x 63mm Screw
16mm x 18.5mm Spacer
Lat Tower
Foam Pad
M10 Nylon Locknut
1” Round Inner Cap
M8 Nylon Locknut
Seat
Backrest
Upright Support Plate
2” Square Inner Cap
Leg Lever
Front Leg
Crossbar
Right Weight Rest
M10 x 155mm Bolt
M8 Washer
Carriage Stop
Left Stabilizer
Right Stabilizer
Backrest Tube
1” Square Inner Cap
Adjustment Tube
M6 Washer
38mm Square Inner Cap
1” Round Inner Cap
R0701A
Key No. Qty.
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
#
#
8
8
1
1
1
3
1
1
2
1
1
1
1
1
1
1
1
1
1
2
2
6
2
1
1
1
1
1
1
1
1
Description
M10 x 62mm Carriage Bolt
M10 x 68mm Bolt
Pulley
Adjustment Knob
Left Upright
Pad Tube
Weight Tube
Cable Clip
Pulley Spacer
Curl Post
M8 x 64mm Bolt
Curl Pad
Cable
M10 x 19mm Bolt
Weight Carriage
M8 x 70mm Bolt
Angle Cap
Leg Lever Spacer
Lat Bar
Grip
51mm x 76mm Inner Cap
3/4” Round Inner Cap
30mm Square Inner Cap
Right Safety Spotter
Left Safety Spotter
Left Weight Rest
Crossbar Support Plate
M10 x 75mm Bolt
Stop Screw
User’s Manual
Exercise Poster
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
34
9
10
54
6
17
11
12
17
38
12
11
10
48
45
35
61
39
54
45
40
41
2
10
13
50
10
46
17
23
17
54
13
47
24
2
54
49
18
11
23
11
38
43
6
54
42
38
10
19
60
3
3
44
54
10
36
22
6
8
3
14
34
34
28
11
5
30
7
6
11
11
4
15
30
27
4
17
52
34
30
28
11
16
21
51
33
32
26
11
33
1
11
20
56
55
53
11
52
17
11
32
57
11
59
17
11
32
34 11
29
33
58
32
55
25
31
16
11
53
33
37
11
17
34
Exploded Drawing—Model No. WEBE44490
R0701A
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 prepared to give the following information when calling:
• The MODEL NUMBER of the product (WEBE44490)
• The NAME of the product (WEIDER PRO® 375se 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 the EXPLODED
DRAWING at the center of this manual).
Limited Warranty
ICON Health & 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 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, 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 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 states 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 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 & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
®
WEIDER is a registered trademark of ICON Health & Fitness, Inc.
Part No. 159952 R0701A
Printed in China © 2001 ICON Health & Fitness, Inc.