WEIGHT BENCH EXERCISER User`s Manual
Contents
1. To make assembly easier read the tips at the top of this page before your begin Orient the Front Stabilizer 2 so that the square holes are facing the floor Attach the Front Leg 4 to the Front Stabilizer 2 with two M10 x 90mm Carriage Bolts 55 and two M10 Locknuts 37 Do not tighten the Locknuts yet Then tighten an M10 x 65mm Screw 36 with an M10 Washer 35 into the Front Stabilizer 2 and the Front Leg 4 The following tools not included may be required for assembly two adjustable wrenches gt one rubber mallet one standard screwdriver one Phillips screwdriver ET 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 Square Attach the Front Leg 4 to the Frame 1 with two M10 x 100mm Bolts 88 two M10 Washers 35 and two M10 Locknuts 37 Do not tight en the Locknuts yet Orient the Rear Stabilizer 3 so that the warn ing decals are facing upward Attach the Rear Stabilizer 3 to the Frame 1 with two M10 x 65mm Carriage Bolts 40 and two M10 Locknuts 37 See step 1 Tighten the M10 Locknuts 37 and the M10 x 65mm Screw 36 See step 2 Tighten the M10 Locknuts 37 Orient the Seat 18 as shown Attach the Seat 18 to the Frame 1 with four M6 x 16mm Screws 39 5 Orient the Backrest Frames 16 so that the welded t2. Model No 831 15928 1 Serial No Write the serial number in the space above for reference Serial Number Decal under the seat Assembly Operation Maintenance Part List and Drawing Sears Roebuck and Co Hoffman Estates IL 60179 A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference WEIGHT BENCH EXERCISER User s Manual Dit i j ecb WV ne pae 9 TABLE OF CONTENTS WARNING DECAL PLACEMENT ili ae cage vad ail wees oe Org eb at ara ae 2 MPORTANT PRECAUTIONS sorted lr ate wiih a elite at eS vie chats 3 SEFORE VOW BEGIN setas iia oda IE bh oat Att 4 PART IDENTIFICATION CHART sig pp PE PERO aio dae 5 ASSEMBLY io tisha 8149 6 e Vane E Mie TA RE E E pn 6 ADJUSTMENT nadas aiar ai Lila Ad ict 13 EXERGISE GUIDELINES coco e RA 15 PARTUISE arre a dest Heed Pd ea lai 17 EXPLODED DRAWING iii ep e e e ia ae ea 18 ORDERING REPLACEMENT PARTS tens ue nea rale Dia aoe Back Cover 90 DAY FULL WARRANTY ciba e Hate Vee be Rede dew Re rer eee So owed Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible call 1 877 992 5999 and request a free replacement decal Apply the decal O in the location shown Note The decal s may not be shown at actual size AWARNING Misuse of this machine may resu
3. 10 minutes of stretching Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FORM Move through the full range of motion for each exer cise and move only the appropriate parts of the body Perform the repetitions in each set smoothly and with out pausing The exertion stage of each repetition should last about half as long as the return stage 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 e Muscle Building Rest for three minutes after each set e Toning Rest for one minute after each set e Weight Loss Rest for 30 seconds after each set STAYING MOTIVATED For motivation keep a record of each workout Write the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Record your weight and key body measure ments once a month To achieve good results make exercise a regular and enjoyable part of your life 15 EXERCISE LOG Make copies of this page and use the copies to schedule and record your strength and aerobic workouts Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life Strength ri Exercise Lbs Sets Reps Exercise Lbs Sets
4. Registered Trademark TM Trademark SM Service Mark of Sears Brands LLC Marca Registrada TM Marca de Fabrica SM Marca de Servicio de Sears Brands LLC 90 DAY FULL WARRANTY a If this Weight Bench Exerciser fails due to a defect in material or workmanship within 90 days of the date of purchase call 1 800 4 MY HOME 1 800 469 4663 to arrange for free repair or replacement if repair proves impossible This warranty does not apply when the Weight Bench Exerciser is used commercially or for rental pur poses This warranty gives you specific legal rights and you may also have other rights which vary from state to state Sears Roebuck and Co Hoffman Estates IL 60179 Part No 304288 RO810A Printed in China 2010 ICON IP Inc
5. Weight Rests 12 in the same way 44 WARNING Aways attach the Spotters 29 and the Weight Rests 12 on the indicated side of the Uprights 11 Make sure that both Spotters are at the same height and that both Weight Rests are at the same height In addition make sure that the Large Pins 13 are fully inserted Do not place more than 310 Ibs 141 kg including a barbell on the Weight Resis 14 EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS Note A repetition is one complete cycle of an exer cise such as one sit up A set is a series of repeti tions Muscle Building Work your muscles near their max imum capacity and progressively increase the intensity of your exercise Adjust the intensity level of an individ ual exercise as follows e Change the amount of resistance used Change the number of repetitions or sets performed Use your own judgment to determine the amount of resistance that is right for you Begin with 3 sets of 8 repetitions for each exercise that you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of resistance Toning Tone your muscles by working them to a moderate percentage of their capacity Select a mod erate amount of resistance and increase the number of repetitions in each set Complete as many sets of 15 to 20 repetitions as possible without disc
6. Reps E i 6 2 Li 3 8 4 9 5 10 Aerobic Date _ Strength Date as Aerobic Date Ly Strength Date Di Aerobic i Date Exercise Time Distance Speed a EE 16 PART LIST Model No 831 15928 1 Key No Qty OOnN OAR WN MH N DD ODOM HA HH 0 N Ma N N N N HK KH BH KH KH FH GH Description Frame Front Stabilizer Rear Stabilizer Front Leg Leg Lever Curl Post Base Weight Clip Base Stabilizer 25mm Square Inner Cap Upright Weight Rest Large Pin 95mm Round Inner Cap Backrest Brace Backrest Frame ST4 2 x 16mm Screw Seat Backrest Curl Pad Short Pad Tube Foam Pad Pad Cap Curl Post Knob 50mm x 75mm Outer Cap Curl Post Bushing Leg Lever Bushing 48mm Round Inner Cap Spotter Key No Qty 30 18 I NA4AN N 9ON4 N AANONZE N R0810A Description 50mm Round Inner Cap Long Pad Tube Backrest Frame Bushing Foot M10 x 20mm Screw M10 Washer M10 x 65mm Screw M10 Locknut M10 x 100mm Bolt M6 x 16mm Screw M10 x 65mm Carriage Bolt M6 x 40mm Screw M6 Washer M10 x 195mm Bolt M10 x 110mm Bolt M10 x 73mm Bolt Set Curl Arm Bumper Curl Arm Bushing Pad Cover Leg Lever Bumper Curl Arm 25mm Round Inner Cap Small Pin ST4 2 x 25mm Screw M10 x 180mm Bolt M10 x 90mm Carriage Bolt User s Manual Exercise Guide Grease Packet Note Specifications are subject to change without notice For information ab
7. Weight Rest and the Upright Attach the other Weight Rest not shown to the other Upright 11 in the same way Attach both Weight Rests at the same height 11 15 Hold a Spotter 29 on the indicated side of an Upright 11 and align the Spotter with one of the adjustment holes in the Upright Insert the Large Pin 13 through the Spotter and the Upright Attach the other Spotter 29 to the other Upright 11 in the same way Attach both Spotters at the same height 16 Make sure that all parts are properly tightened before you use the weight bench 12 ADJUSTMENT This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 15 for impor tant information about how to get the mosi benefit from your exercise program Also refer to the accompanying exercise guide to see the correct form for several exercises Make sure that all parts are properly tightened each time you use the weight bench Replace any worn parts imme diately To clean the weight bench use a damp cloth and a mild non abrasive detergent do not use solvents ADJUSTING THE BACKREST To change the angle of the Backrest 19 lift the Backrest and insert the Backrest Brace 15 into a different slot in the Frame 1 A WARNING Make sure that the Backrest Brace 15 is fully inserted into a slot in the Frame 1 USING THE LEG LEVER To use the Leg Lever 5 slide a weig
8. eat Curl Post Knob 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 near the end of this manual IMPORTANT If you cannot find a part in the hardware kit check to see if it has been preassembled If a part is missing please call 1 877 992 5999 To avoid damaging parts do not use power tools for assembly anes M6 x 16mm Screw 39 Mera ae M10 Washer 35 M6 x 40mm Screw 41 M6 Washer 42 M10 x 65mm Carriage Bolt 40 M10 Locknut 37 LL E GI M10 x 180mm Bolt 54 M10 x 195mm Bolt 43 M10 x 65mm Screw 36 M10 x 73mm Bolt Set 45 M10 x 90mm Carriage Bolt 55 M10 x 100mm Bolt 38 M10 x 110mm Bolt 44 ASSEMBLY Assembly requires two persons Because of its size and weight assemble the weight bench in the location where it will be used Make sure that there is enough clear ance to walk around the weight bench as you assemble it Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until you complete all assembly steps To identify small parts see page 5
9. ht not includ ed onto the weight tube on the Leg Lever Secure the weight with the Weight Clip 8 RNING bo not place more 150 Ibs 68 kg on the Leg Lever 5 USING THE CURL PAD To use the Curl Pad 20 insert the Curl Post 6 into the Front Leg 4 Tighten the Curl Post Knob 24 into the Front Leg and into one of the adjust ment holes in the Curl Post Make sure that the Curl Post Knob is inserted through one of the adjustment holes in the Curl Post When performing exercises that do not require the Curl Pad 20 remove the Curl Post Knob 24 and the Curl Post 6 13 USING THE CURL ARM Hold the two Curl Arm Bushings 47 against the end of the Leg Lever 5 Next slide the Curl Arm 50 downward over the Curl Arm Bushings Then insert the Small Pin 52 through the Curl Arm the Curl Arm Bushings and the Leg Lever When performing exercises that do not require the Curl Arm 50 remove it ADJUSTING THE SPOTTERS AND THE WEIGHT RESTS To adjust the height of the Spotters 29 first remove the Large Pins 13 Hold a Spotter 29 on the indicated side of an Upright 11 and align the Spotter with the desired adjustment hole in the Upright Insert a Large Pin 13 through the Spotter and the Upright The Spotter should be attached at the lowest point to which you want your barbell to move when you per form the bench press exercise Adjust the other Spotter 29 and the
10. ht bench indoors away from moisture and dust Place the weight bench on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around the weight bench to mount dismount and use it Inspect and properly tighten all parts regu larly Replace any worn parts immediately The weight bench is designed to support a maximum user weight of 300 Ibs 136 kg and a maximum total weight of 610 Ibs 277 kg Do not place more than 310 Ibs 141 kg including a barbell on the weight rests Do not place more than 150 Ibs 68 kg on the leg lever Note The weight bench does not include a barbell or weights 10 11 12 13 14 15 Always keep children under age 12 and pets away from the weight bench Wear appropriate clothes while exercising do not wear loose clothes that could become caught on the weight bench Wear athletic shoes for foot protection while exercising Always keep hands and feet away from mov ing parts Before you use the weight bench make sure that the backrest brace is fully inserted into a slot in the frame Before you use the weight rests and the spotters make sure that the large pins are fully inserted through the weight rests or the spotters and through the uprights Do not use a barbell that is longer than 6 ft 1 8 m with the weight bench Always exercise with a partner When you perform the bench press exercise your part ne
11. lt in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed AAWARNING Crutch and spotters must be used in the forward position S WARNING User Weight Max 300 LBS Weight Crutch Max 310 LBS Leg Developer Max 150 LBS Weight Carriage Max 150 LBS Chest Fly Per Arm Max 50 LBS Product may not offer all listed exercises cosa IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on the weight bench before using the weight bench Sears assumes no responsibility for personal injury or property damage sustained by or through the use of the weight bench this product 1 Before beginning any exercise program consult your physician This is especially important for persons over age 35 or per sons with pre existing health problems Use the weight bench only as described in this manual It is the responsibility of the owner to ensure that all users of the weight bench are adequately informed of all precau tions The weight bench is intended for home use only Do not use the weight bench in a commercial rental or institutional setting Keep the weig
12. omfort Rest for 1 minute after each set Work your muscles by completing more sets rather than by using high amounts of resistance Weight Loss To lose weight use a low amount of resistance 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 Combine strength training and aero bic exercise by following this type of program e Strength workouts on Monday Wednesday and Friday e 20 to 30 minutes of aerobic exercise on Tuesday and Thursday One full day of rest each week to give your body time to regenerate WORKOUT GUIDELINES Familiarize yourself with the equipment and learn the proper form for each exercise Use your own judgment to determine the appropriate length of time for each workout and the numbers of repetitions and sets to complete Progress at your own pace and be sensitive to your body s signals Follow each strength workout with at least one day of rest Warming Up Start with 5 to 10 minutes of stretching and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Working Out Include 6 to 10 different exercises in each workout Select exercises for every major muscle group emphasizing areas that you want to develop To give balance and variety to your workouts vary the exercises from workout to workout Cooling Down Finish with 5 to
13. out ordering replacement parts see the back cover of this manual These parts are not illustrated If a part is missing please call 1 877 992 5999 17 EXPLODED DRAWING A Model No 831 15928 1 R0810A 18 EXPLODED DRAWING B Model No 831 15928 1 R0810A 19 e or ours Your Home For repair in your home of all major brand appliances lawn and garden equipment or heating and cooling systems no matter who made it no matter who sold it For the replacement parts accessories and user s manuals that you need to do it yourself For Sears professional installation of home appliances and items like garage door openers and water heaters 1 800 4 MY HOME 1 800 469 4663 Call anytime day or night U S A and Canada www sears com www sears ca Our Home For repair of carry in items like vacuums lawn equipment and electronics call or go on line for the location of your nearest Sears Parts amp Repair Center 1 800 488 1222 Call anytime day or night U S A only www sears com To purchase a protection agreement U S A or maintenance agreement Canada on a product serviced by Sears 1 800 827 6655 USA 1 800 361 6665 Canada lt lt Para pedir servicio de reparaci n a domicilio y para ordenar piezas 1 888 SU HOGAR 1 888 784 6427 Sears gt ELLER py
14. r should stand behind you to catch the barbell if you cannot complete a repetition Over exercising may result in serious injury or death If you feel faint or if you experience pain while exercising stop immediately and cool down BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER PRO 390 L Olympic weight bench The 390 L Olympic weight bench offers a selection of exercise stations designed to develop the major muscle groups of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascular system the weight bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have questions after Weight Rest N editi Ee O Spotter Upright Curl Pad Leg Lever Curl Arm Weight Tube Weight Clip reading this manual please see the back cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled ASSEMBLED DIMENSIONS Height 4 ft 11 in 150 cm Width 3 ft 11 in 120 cm Depth 6 ft 10 in 209 cm S Long Pin Backrest Backrest Brace S
15. the ends of the Long Pad Tube Attach the two Short Pad Tubes not shown and the remaining Foam Pads 22 and Pad Caps 23 to the Leg Lever 5 in the same way 9 Hold the two Curl Arm Bushings 47 against the end of the Leg Lever 5 Next slide the Curl Arm 50 downward over the Curl Arm Bushings Then insert the Small Pin 52 through the Curl Arm the Curl Arm Bushings and the Leg Lever 10 Attach the Curl Pad 20 to the Curl Post 6 with two M6 x 16mm Screws 39 11 12 Insert the Curl Post 6 into the Front Leg 4 Insert the Curl Post Knob 24 into the Front Leg 4 and into one of the adjustment holes in the Curl Post 6 and tighten the Curl Post Knob Make sure that the Curl Post Knob is inserted through one of the adjustment holes Insert a Base Stabilizer 9 into the Base 7 Attach the Base Stabilizer with five M10 x 20mm Screws 34 and five M10 Washers 35 Attach the other Base Stabilizer 9 to the Base 7 in the same way 10 13 Slide one of the Uprights 11 onto the Base 7 Attach the Upright with an M10 x 110mm Bolt 44 four M10 x 20mm Screws 34 six M10 Washers 35 and an M10 Locknut 37 Attach the other Upright 11 to the Base 7 in the same way 14 Hold a Weight Rest 12 on the indicated side of an Upright 11 and align the Weight Rest with one of the adjustment holes in the Upright Insert the Large Pin 13 through the
16. ubes are in the positions shown Apply a small amount of the included grease to an M10 x 180mm Bolt 54 Attach the Backrest Brace 15 to the Backrest Frames 16 with the Bolt two M10 Washers 35 and an M10 Locknut 37 Do not tighten the Locknut yet 35 Orient the Backrest 19 as shown gt G Attach the Backrest 19 to the Backrest aos Frames 16 with four M6 x 40mm Screws 41 and four M6 Washers 42 Do not tighten the Screws yet 6 Apply a small amount of grease to an M10 x 195mm Bolt 43 Attach the Backrest Frames 16 to the Frame 1 with the Bolt two M10 Washers 35 and an M10 Locknut 37 Do not overtighten the Locknut the Backrest Frames should pivot easily Insert the end of the Backrest Brace 15 into one of the slots in the Frame 1 See step 5 Tighten the four M6 x 40mm Screws 41 and the M10 Locknut 37 Do not overtighten the Locknut the Backrest Brace 15 should pivot easily 7 Apply a small amount of grease to the barrel of an M10 x 73mm Bolt Set 45 Attach the Leg Lever 5 to the Front Leg 4 with the Bolt Set Make sure that the barrel of the Bolt Set is inserted through both sides of the bracket on the Front Leg Then attach the Weight Clip 8 to the weight tube on the Leg Lever 5 8 Insert the Long Pad Tube 31 through the Front Leg 4 Slide two Foam Pads 22 onto the Long Pad Tube 31 Then press two Pad Caps 23 into
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