Weider 120 User manual

QUESTIONS?
As a manufacturer, we are
committed to providing complete
customer satisfaction. If ou
have questions, or find that there
are missing or damaged parts,
we will guarantee ou complete
satisfaction through direct
assistance from our factor .
TO AVOID DELAYS, PLEASE
CALL DIRECT TO OUR TOLL-
FREE CUSTOMER HOT LINE.
The trained technicians on
our customer hot line will pro-
vide immediate assistance, free
of charge to ou.
CUSTOMER HOT LINE:
1-800-999-3756
Mon.–Fri., 6 a.m.–6 p.m. MST
Model No. WEBE09420
Serial No.
Write the serial number in the
space above for future reference.
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Save this manual
for future reference.
USER’S MANUAL
Serial Number Decal
Visit our website at
www.weiderfitness.com
new products, prizes,
fitness tips, and much more!

2
TABLE OF CONTENTS
WARNING DECAL PLACE ENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
I PORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSE BLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ADJUST ENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
ORDERING REPLACE ENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LI ITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached in the center of
this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before begin-
ning assembly.
WEIDER is a registered trademark of ICON Health & Fitness, Inc.
WARNING DECAL PLACEMENT
Keep hands and
fingers clear of
this area.
The decals shown
here have been
placed on the weight
bench. If a decal is
missing or illegible,
please call our
Customer Service
Department toll-free
at 1-800-999-3756,
Monda through
Frida , 6 a.m. until 6
p.m. Mountain Time,
to order a free
replacement decal.
Appl the decal in
the location shown.

3
WARNING:To reduce the risk of serious injur , read the following important precau-
tions before using the weight bench.
1. Read all instructions in this manual before
using the weight bench. Use the weight
bench onl as described in this manual.
2. It is the responsibilit of the owner to ensure
that all users of the weight bench are ade-
quatel informed of all precautions.
3. The weight bench is intended for home use
onl . Do not use the weight bench in an
commercial, rental, or institutional setting.
4. Use the weight bench onl on a level surface.
Cover the floor beneath the weight bench to
protect the floor.
5. Make sure that all parts are properl tight-
ened each time ou use the weight bench.
Replace an worn parts immediatel .
6. Keep children under the age of 12 and pets
awa from the weight bench at all times.
7. Alwa s wear athletic shoes for foot protec-
tion while exercising.
8. Never use the barbell if the roll pins become
loose or broken. Do not use a barbell that is
longer than five feet with the weight bench.
9. Keep hands and feet awa from moving parts.
10. The weight bench is designed to support a
maximum user weight of 300 pounds. Do not
use the barbell with more than 100 pounds.
Do not place more that 110 pounds, includ-
ing the barbell and weights, on the weight
rests. Do not place more than 50 pounds on
the leg lever.
11. When ou are using the leg lever, place a
barbell with the same amount of weight on
the weight rests to balance the bench.
12. Alwa s make sure there is an equal amount
of weight on each side of our barbell when
ou are using it. When adding or removing
weights, alwa s keep some weight on both
ends of the barbell to prevent the barbell
from tipping.
13. When using the backrest in an inclined or
level position, make sure that the support
rod is inserted completel through the
uprights and turned to the locked position.
14. If ou feel pain or dizziness at an time while
exercising, stop immediatel and begin cool-
ing down.
IMPORTANT PRECAUTIONS
WARNING:Before beginning this or an exercise program, consult our ph sician. This
is especiall important for persons over the age of 35 or persons with pre-existing health problems.
Read all instructions before using. ICON assumes no responsibilit for personal injur or propert
damage sustained b or through the use of this product.

4
BEFORE YOU BEGIN
Backrest
Barbell
Weight Rests
Lock Collar
Support Rod
Uprights
Leg Lever
Weight Tube
Thank you for selecting the WEIDER®120 weight
bench. The versatile WEIDER®120 weight bench is
designed 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®120 weight bench will help you
to achieve the specific results you want.
For our benefit, read this manual carefull before
using the weight bench. If you have additional ques-
tions, please call our Customer Service Department
toll-free at 1-800-999-3756, onday through Friday,
6 a.m. until 6 p.m. ountain Time (excluding holidays).
To help us assist you, please note the product model
number and serial number before calling. The model
number is WEBE09420. The serial number can be
found on a decal attached to the weight bench (see
the front cover of this manual).
Before reading further, please look at the drawing
below and familiarize yourself with the parts that are
labeled.
Seat
ASSE BLED
DI ENSIONS:
Height: 44.5 in.
Width: 13.6 in.
Depth: 58.0 in.

5
1. Before assembling the weight bench, be sure
that ou have read and understand the infor-
mation in the box above.
Tap two 38mm Square Inner Caps (21) into each
Upright (1).
Attach the Crossbar (3) to the Uprights (1) with
four 8 x 55mm Bolts (14), four 8 Washers
(12), and four 8 Nylon Locknuts (13). Be sure
that the Crossbar and Uprights are oriented as
shown. The decal must be facing up and the
high side of the weight rests must be on the
same side. Do not tighten the N lon Locknuts
et.
2. Tap two 30mm Square Inner Caps (22) into the
Front Leg (8).
Attach the Front Leg (8) to the Frame (2) with the
10 x 20mm Bolt (17).
2
1
21
8
2
17
22
22
313
13
12
12
12
14
14
12
13
1
21
1
High Side of
Weight Rests
Before beginning assembl , carefull read the
following information and instructions:
•Assembly requires two people.
•For help identifying small parts refer to the PART
IDENTIFICATION CHART.
•Tighten all parts as you assemble them, unless
instructed to do otherwise.
•Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
•As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
The following tools (not included) are required
for assembl :
• Two adjustable wrenches
• One rubber mallet
• One hammer
• One standard screwdriver
• One Phillips screwdriver
• Lubricant, such as grease or petroleum jell ,
and soap 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.
Make Things Easier for Yourself
This manual is designed to ensure that the
weight bench can be assembled successfully
by anyone. ost people find that by setting
aside plenty of time, assembly will go smoothly.
ASSEMBLY

3. Be sure that the Uprights (1) are oriented as
shown; the high side of the weight rests must
be on the side indicated. Attach the Frame (2) to
the Crossbar (3) with two 8 x 55mm Bolts (14),
two 8 Washers (12), and two 8 Nylon Locknuts
(13). Do not tighten the N lon Locknuts et.
4. Tap a 30mm Square Inner Cap (22) into each end
of the Leg Lever (4).
Tap a 25mm Round Inner Cap (24) into the indi-
cated end of the weight tube. Tap the 1” Angled
Round Cap (20) onto the other end of the weight
tube.
5. Lubricate the 10 x 60mm Bolt (18). Attach the
Leg Lever (4) to the Frame (2) with the Bolt and
the 10 Nylon Locknut (19). Do not overtighten
the N lon Locknut; the Leg Lever must be
able to pivot easil .
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
(23) onto each Pad Tube.
3
1
2
22
24
9
10
10
9
4
23
23
19
2
4
4
20
22
3
14
12
12
13
13
6
518 Lubricate
Weight
Tube
4
6
High Side of
Weight Rests
1

7
7. Press four 25.4mm Square Inner Cap (25) into
the ends of the Backrest Tubes (5).
Attach one Backrest Tube (5) to the Backrest (6)
with two 6 x 38mm Screws (16) and two 6
Washers (26). Attach the other Backrest Tube to
the Backrest with one 6 x 38mm Screw and one
6 Washer. Note: Do not tighten the three
Screws et. A fourth M6 x 38mm Screw will be
attached at the end of step 8.
8. Tap a 19mm Round Inner Cap (9) into each end
of the Support Rod (7). Insert the Support Rod
through one of the four sets of holes in the
Uprights (1). Rotate the Support Rod to the
locked position, with the end of the Support Rod
clipped onto the Upright.
See the inset drawing. Slide the ends of both
Backrest Tubes (5) onto the pin on the Frame (2).
Attach the free end of the Backrest Tube (5) to
the Backrest (6) with an 6 x 38mm Screw (16)
and an 6 Washer (26). Full tighten all four
M6 x 38mm Screws.
Tighten the M8 N lon Locknuts (13) used in
steps 1 and 3.
9. Attach the Seat (11) to the brackets on the Frame
(2) with four 6 x 16mm Screws (15) and four 6
Washers (26).
10. Insert the Inner Bar (29) into the Outer Bar (30)
and align the indicated holes. Using a hammer,
tap the two Roll Pins (31) into the holes until they
are flush with the Outer Bar.
Press two 25mm Round Inner Caps (24) into the
ends of the Inner and Outer Bars (29, 30).
11. Make sure that all parts are properl tightened
before ou use the weight bench. The use of
all remaining parts will be explained in
ADJUSTMENTS on the next page.
7
5
16 16
26
26
25
25
16
6
8
9
10
6
6
5
2
5
11
15
26
29
30
24
24
31
31
Holes
Holes
2
16
5
7
1
2
9
9
Pin
1
26
26

8
ADJUSTMENTS
The steps below explain how the weight bench can be adjusted. See EXERCISE GUIDELINES on page 9 for
important exercise information and refer to the accompanying exercise guide to see the correct form for each
exercise.
ake sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediate-
ly. 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 declined position, a
level position, or three inclined positions. To use the
Backrest in the declined position, remove the Support
Rod (7) and lay the Backrest on the Frame (2).
To use the Backrest (6) in a level position, first lift the
Backrest. Insert the Support Rod (7) through the bot-
tom set of holes in the Uprights (1). Rotate the
Support Rod to the locked position, with the end of
the Support Rod clipped onto the Upright. Rest the
Backrest on the Support Rod.
To use the Backrest (6) in an inclined position, first lift
the Backrest. Insert the Support Rod (7) through one
of the three sets of holes in the Uprights (1). Rotate
the Support Rod to the locked position, with the end
of the Support Rod clipped onto the Upright. Rest the
Backrest on the Support Rod.
ATTACHING WEIGHTS TO THE LEG LEVER
To use the Leg Lever (4), slide the desired Weights
(27, 28) onto the weight tube.
ATTACHING WEIGHTS TO THE BARBELL
Slide an equal amount of Weight (27, 28) onto each
end of the barbell. Slide the two Lock Collars (32)
against the Weights, and tighten them fully.
1
1
7
4
2
Weight
Tube
27, 28
28
Barbell 28
27
32
32
6
27
WARNING:Do not place more
than 50 pounds on the Leg Lever (9).
WARNING:Alwa s secure the
Weights (27, 28) on the barbell with the Lock
Collars (32). Never use the barbell with more
than 100 pounds.

9
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
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 pro-
gressively 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 per-
formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
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 repeti-
tions without difficulty, increase the amount of weight.
Toning
You can tone your muscles by pushing them to a
moderate percentage of their capacity. Select a mod-
erate 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.
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
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 onday,
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 exer-
cise will reshape and strengthen your body, plus
develop your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the exact length of time for each workout,
as well as the number of repetitions or sets complet-
ed, is an individual matter. It is important to avoid
overdoing it during the first few months of your exer-
cise program. You should progress at your own pace
and be sensitive to your body’s signals. If you experi-
ence pain or dizziness at any time while exercising,
stop immediately and begin cooling down. Find out
what is wrong before continuing. Remember that ade-
quate rest and a proper diet are important factors in
any exercise program.
WARMING UP
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 deliver-
ing more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercis-
es. 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.
EXERCISE FORM
aintaining 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 accompany-
ing 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
10 to find the names 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 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 work-
out.
• 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.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. ove
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.
STAYING MOTIVATED
For motivation, keep a record of each workout. The
chart on page 11 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 achiev-
ing the greatest results is to make exercise a regular
and enjoyable part of your everyday life.
10
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis ajor (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Rectus Abdominus (stomach)
. Adductor (inner thigh)
N. Trapezius (upper back)
O. Rhomboideus (upper back)
P. Deltoid (shoulder)
Q. Triceps (back of arm)
R. Latissimus Dorsi (mid back)
S. Spinae Erectors (lower back)
T. Gluteus edius (hip)
U. Gluteus aximus (buttocks)
V. Hamstring (back of leg)
W. Gastrocnemius (back of calf)
N
O
P
Q
R
S
T
U
W
V
M
L
J
G
F
H
I
K
E
C
D
B
A

11
MONDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
AEROBIC EXERCISE
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
FRIDAY
Date:
/ /
ake photocopies of this page for scheduling and recording your workouts.

LIMITED WARRANTY
ORDERING REPLACEMENT PARTS
To order replacement parts, simply call our Customer Service Department toll-free at 1-800-999-3756, onday
through Friday, 6 a.m. until 6 p.m. ountain Time (excluding holidays). To help us assist you, please be pre-
pared to give the following information when calling:
• The ODEL NU BER of the product (WEBE09420)
• The NA E of the product (WEIDER®120 weight bench)
• The SERIAL NU BER of the product (see the front cover of this manual)
• The KEY NU BER and DESCRIPTION of the desired part(s) (see the PART LIST and EXPLODED DRAW-
ING in the center of this manual)
Part No. 189463 R1002A Printed in China © 2002 ICON Health & Fitness, Inc.
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 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 through one of its authorized service centers.
All repairs for which warranty claims are made 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, mis-
use, 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 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 or installation or other
consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of inci-
dental 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

81
REMOVE THIS PART IDENTIFICATION CHART
PART LIST/EXPLODED DRAWING
SAVE THIS PART IDENTIFICATION CHART
PART LIST/EXPLODED DRAWING FOR FUTURE REFERENCE

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 in the center of this manual. Important:
Some parts ma have been pre-assembled for shipping purposes. If ou cannot find a part in the parts
bags, check to see if it has been pre-assembled.
8 Nylon Locknut (13)
6 x 16mm Screw (15)
10 Nylon Locknut (19)
10 x 60mm Bolt (18)
6 x 38mm Screw (16)
8 Washer (12)
6 Washer (26)
8 x 55mm Bolt (14)
10 x 20mm Bolt (17)

Ke No. Qt . Description Ke No. Qt . Description
1 2 Upright
2 1 Frame
3 1 Crossbar
4 1 Leg Lever
5 2 Backrest Tube
6 1 Backrest
7 1 Support Rod
8 1 Front Leg
9 6 19mm Round Inner Cap
10 2 Pad Tube
11 1 Seat
12 6 8 Washer
13 6 8 Nylon Locknut
14 6 8 x 55mm Bolt
15 4 6 x 16mm Screw
16 4 6 x 38mm Screw
17 1 10 x 20mm Bolt
18 1 10 x 60mm Bolt
19 1 10 Nylon Locknut
20 1 25mm Angled Round Cap
21 4 38mm Square Inner Cap
22 4 30mm Square Inner Cap
23 4 Foam Pad
24 3 25mm Round Inner Cap
25 4 25.4mm Square Inner Cap
26 8 6 Washer
27 2 10-pound Weight
28 4 15-pound Weight
29 1 Inner Bar
30 1 Outer Bar
31 2 Roll Pin
32 2 Lock Collar
# 1 User’s anual
# 1 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.
PART LIST—Model No. WEBE09420 R1002A

1
10
22
23
9
24
4
923
9
11
22
6
5
20
21
1
3
21
8
16
16
14 12
12
13
13
13
13
12
14
12
12
14
15
17
22
22
18
19
26
26
26
25
25 7
9
9
27
28
29
30
31
32
32
14
24
24
2
EXPLODED DRAWING—Model No. WEBE09420 R1002A