WEIGHT BENCH EXERCISER User`s Manual
Contents
1. Model No 831 150300 Serial No Write the serial number in the space above for reference WEIGHT BENCH EXERCISER User s Manual Serial Number Decal under seat Assembly Adjustments Part List and Drawing Patent Pending A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manu al for future reference Sears Roebuck and Co Hoffman Estates IL 60179 TABLE OF CONTENTS WARNING DECAL PLACEMENT 00 0 cece cece cence aal lh 2 IMPORTANT PRECAUTIONS 0 00 00 c cece cece cece eben cece a la illl 3 BEFORE YOU BEGIN Sheed E wee Se me eee esser raa Weed Play Bole oo Bek oe vd 4 PART IDENTIFICATION CHART eee 5 ASSEMBLY eeu ooo E e uio A iae rA Ut cu cede de UR ceto wate ec tata 6 ADJUSTMENTS pner steed o i Ae dances DC TIS 10 EXERCISE GUIDELINES 0 0 ccc ccc ce eee eaa alls 12 PART A E evite med du es i ved etia Lhe toy ae d 14 EXPEODED DRAWING 2 22 22 uw era eive Y va erra pr ea ow wa oe LSE 15 ORDERING REPLACEMENT PARTS ococccoo a lll Back Cover2. 19 and the Leg Lever 3 11 Attach the Curl Pad 15 to the Curl Post 11 with two M6 x 16mm Screws 37 12 Make sure that all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in ADJUST MENTS beginning on the fotlowing page 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 12 for important exercise information and refer to the accompanying exercise guide to see the correct form for each exercise Refer also to the exercise information accompanying your weight set for additional exercises Make 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 13 can be used in a decline position a level position or an incline position To use the Backrest in the decline position remove the Adjustment Pin 25 and lay the Backrest on the Crossbar 4 To use the Backrest 13 in the level position lift the Backrest and insert the Adjustment Pin 25 through the Bench Frame 1 and the top hole in the Backrest Bracket 10 To use the Backrest 13 in an incline position lift the Backrest and insert the Adjustment Pin 25 through th
3. 5 with the desired set of holes in the Crossbar 4 Secure the Extension in place with two M10 x 72mm Bolts 43 four M10 x 1 5mm Thick Washers 39 two M10 Washers 46 and two M10 Nylon Locknuts 48 Make sure the bolt heads and the Thick Washers fit inside the hexagon holes in the Extension Repeat this step with the other Crossbar Extension 5 2 Press a 25mm Round Inner Cap 33 into the tube on the Right Upright 7 Lift the Weight Rest 9 in the Right Upright 7 and secure it in a raised position with a Weight Rest Knob 23 Attach the Right Upright 7 to the right Crossbar Extension 5 with four M10 x 78mm Bolts 38 two Joint Plates 18 and four M10 Nylon Locknuts 48 Do not tighten the Locknuts yet Repeat this step with the Left Upright not shown 3 Press three 45mm Square Inner Caps 26 into the Front Leg 2 Attach the Front Leg 2 to the Bench Frame 1 with two M10 x 65mm Bolts 35 two M10 Washers 46 and two M10 Nylon Locknuts 48 Do not tighten the Locknuts yet 4 Attach the Bench Frame 1 to the center holes in the Crossbar 4 with two M10 x 72mm Bolts 43 and two M10 Nylon Locknuts 48 Tighten the M10 Nylon Locknuts 48 used in steps 1 4 5 Press three 45mm Square Inner Caps 26 into the Leg Lever 3 Press a 25mm Round Inner Cap 33 into the Weight Tube 16 Attach the Weight Tube 16 to the Leg Lever 3 with an M8 x 58mm Bolt 42 two M8 Wa
4. Leg Make sure that you fully tighten the Knob Note When the Curl Post 11 is not in use the 45mm Square Inner Cap 26 should be inserted into the Front Leg 2 OLYMPIC WEIGHT ADAPTER Press a 48mm Round Inner Cap 32 into the Olympic Adapter 17 Attach the Olympic Adapter to the Weight Tube 16 with a 1 4 x 9mm Set Screw 44 Make sure the Set Screw is on the bottom of the Adapter 11 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 mus cles will continually adapt and grow as you progres sively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways by changing the amount of resistance 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 resistance for each exercise depends upon the individual user You must gauge your limits and select the amount of resistance 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 resistance Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity S
5. FULL 90 DAY WARRANTY Li Back Cover WARNING DECAL PLACEMENT The warning decals shown here have been placed on the weight bench in the locations shown If a decal is Misuse of this product may result In serious missing or illegible please call toll injury free 1 800 999 3756 Monday through Read user s manual and follow all warnings 1 i 1 and operating instructions prior to use Friday 6 a m until 6 p m Mountain Do not allow children on or around machine Time to order a free replacement Replace label if damaged illegible or removed decal Place the decal on the weight bench in the location shown IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following important precau tions before using the weight bench 1 10 Read all instructions in this manual before using the weight bench 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 ade quately informed of all precautions The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting Use the weight bench orily on a level surface Cover the floor beneath the weight bench to protect the floor Make sure all parts are properly tightened each time the weight bench is used Replace any worn parts immediately Make sure the set screws a
6. able part of your everyday life MUSCLE CHART 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 A B C D E F G H l J K L M N O P Q R S T U V W X 13 PART LIST Model No 831 150300 Key No Qty COONAN WN Da eM NM WP Sa ddaa Nd NS FS NN Description Bench Frame Front Leg Leg Lever Crossbar Crossbar Extension Crossbar Cap Right Upright Left Upright Weight Rest Backrest Bracket Curl Post Backrest Tube Backrest Seat Curl Pad Weight Tube Olympic Adapter Joint Plate Pad Tube Foam Pad Weight Rest Cap Square Bushing Weight Rest Knob Curl Post Knob Adjustment Pin 45mm Square Inner Cap Key No Qty a a N DD WMA 0 00 0 Aa Wi ap AIN R0703B Description Extension Bushing 25mm Square Inner Cap M6 Nylon Locknut 10mm Spacer MB Nylon Locknut 48mm Round Inner Cap 25mm Roun
7. agreement Canada on a product serviced by Sears 1 800 827 6655 U S A 1 800 361 6665 Canada Para pedir servicio de reparaci n a domicilio y para ordenar piezas 1 888 SU HOGAR 1 888 784 6427 uem SE A RS muu_u O Registered Trademark Trademark 5M Service Mark of Sears Roebuck and Co Marca Registrada Marca de F brica SM Marca de Servicio de Sears Roebuck and Co FULL 90 DAY WARRANTY For 90 days from the date of purchase if failure occurs due to defect in material or workmanship in this WEIGHT BENCH EXERCISER contact the nearest Sears Service Center throughout the United States and Sears will repair or replace the WEIGHT BENCH EXERCISER free of charge This warranty does not apply when the WEIGHT BENCH EXERCISER is used commercially or for rental purposes This warranty gives you specific legal rights and you may also have other rights which vary from state to state Sears Roebuck and Co Dept 817WA Hoffman Estates IL 60179 Part No 199557 R0703B Printed in China 2003 Sears Roebuck and Co
8. ast ten pounds on the leg lever to balance the weight bench Always remove the curi post from the front leg before performing leg curis with the leg lever Do not sit on the top end of the backrest this will cause the weight bench to tip If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down A 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 Sears assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER PRO 235 weight bench The weight bench offers an impres sive array of weight stations designed to develop every major muscle group 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 ASSEMBLED DIMENSIONS Height 45 in Width 43 in Depth 71 in Upright Storage Tube reading this manual call 1 800 4 MY HOME 1 800 469 4663 To help us assist you please note the product model number and serial number before calling The mo
9. d Inner Cap 25mm Round Angled Cap M10 x 65mm Bolt M6 Washer M6 x 16mm Screw M10 x 78mm Bolt M10 x 1 5mm Thick Washer M6 x 38mm Bolt M10 x 168mm Bolt M8 x 58mm Bolt M10 x 72mm Bolt 1 4 x 9mm Set Screw M4 x 16mm Screw M10 Washer M8 Washer M10 Nylon Locknut User s Manual Exercise Guide Allen Wrench Grease Pack Note Indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information on ordering replacement parts If a part is missing call toll free 1 800 999 3756 14 EXPLODED DRAWING Model No 831 150300 R0703B Jes PGE GY 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 Anytime day or night 1 800 469 4663 U S A and Canada www sears com WWW Sears ca Our Home For repair of carry in products like vacuums lawn equipment and electronics call or go on line for the location of your nearest Sears Parts and Repair Center 1 800 488 1222 Anytime day or night U S A only www sears com To purchase a protection agreement U S A or maintenance
10. del number is 831 150300 The serial number can be found on a decal attached to the weight bench see the front cover of this manual for the location of the decal Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Weight Rests Adjustment Knob Backrest Backrest Bracket 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 14 of this manual 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 If a part is missing call toll free 1 800 999 3756 QU pes M8 Washer 47 M6 x 16mm Screw 37 25mm Round Angle Cap 34 45mm Square Inner Cap 26 M4 x 16mm 45 48mm Round Inner Cap 32 M10 x 168mm Bolt 41 M6 x 38mm Bolt 40 M10 x 1 5mm Thick Washer 39 M8 x 58mm Bolt 42 Set Screw 44 M10 x 65mm Bolt 35 25mm Square Inner Cap 28 L3 Jl M10 x 72mm Bolt 43 lrn x 78mm Bolt 38 25mm Round Inner Cap 33 O c M6 Nylon Locknut e OH oH M10 Nylon Locknut 48 M8 Nylon Locknut 31 M10 Washer 46 ASSEMBLY As you assemble the weight bench make sure all Make Things Easier for Yoursel
11. e Bench Frame 1 and a lower hole in the Backrest Bracket 10 ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 3 slide the desired weights not included onto the Weight Tube 16 AWARNING Do not place more than 150 pounds on the Leg Lever 3 Weights can be stored on the tubes on the Uprights not shown ADJUSTING THE WEIGHT RESTS To change the height of the Weight Rests 9 remove the Weight Rest Knobs 23 Position the Weight Rests to the desired height in the Uprights 8 7 not shown and secure them with the Weight Rest Knobs A WARNIN G Always set both Weight Rests 9 at the same height Make sure the Weight Rest Knobs 23 are inserted into both the Upright 7 or 8 and the Weight Rest 2 j 1 4 1 i i 1 ADJUSTING THE BENCH WIDTH To adjust the width of the bench to use either a stan dard barbell or an Olympic barbell remove the indi cated M10 x 68mm Bolts 39 from the Crossbar Extensions 5 Refer to assembly step 1 for instructions on how to reassemble the Crossbar 4 at the desired width ATTACHING THE CURL POST For some exercises the Curl Post 11 must be attached to the weight bench Remove the 45mm Square Inner Cap 26 from the Front Leg 2 Slide the Curl Post 11 into the Front Leg 2 Align one of the adjustment holes in the Curl Post with the adjustment hole in the Front Leg Tighten the Curl Post Knob 24 into the adjustment hole in the Front
12. elect a moderate amount of resistance and increase the number of rep etitions 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 com pleting 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 Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program is Plan strength training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical or exercise bike on Tuesday and Thursday Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs 12 PERSONALIZING YOUR EXERCISE PROGRAM 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 overdo ing it during the first few months of your exercise pro gram You should progress at your own pace and be sensitive to your bod
13. f parts are oriented as shown in the drawings Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by anyone However it is important to For help identifying small parts use the PART TIFI T on page 5 realize that the versatile weight bench has many The following tools not included are required parts and that the assembly process will take for assembly time Most people find that by setting aside plen ty of time assembly will go smoothly Two adjustable wrenches One rubber mallet Before beginning assembly carefully read the following information and instructions One standard screwdriver Assembly requires two people One Phillips screwdriver CE Place ali parts in a cleared area and remove the Lubricant such as grease or petroleum jelly packing materials Do not dispose of the packing and soapy water materials until assembly is completed Nr Assembly will be more convenient if you have a Tighten all parts as you assemble them unless Socket set a set of open end or closed end instructed to do otherwise wrenches or a set of ratchet wrenches Before beginning assembly make sure you understand the information in the box Olympic Width above For help identifying small parts use the PART IDENTIFICATION CHART Note The weight bench can be adjusted to be used with either a standard barbell or an Olympic barbell Align the holes in a Crossbar Extension
14. n the next page 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 retum 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 Move O 0 gt T 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 List the date the exercises performed the resistance 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 enjoy
15. shers 47 a 10mm Spacer 30 and an M8 Nylon Locknut 31 Press a 25mm Round Angled Cap 34 onto the end of the Weight Tube Lubricate an M10 x 65mm Bolt 35 with grease Attach the Leg Lever 3 to the Front Leg 2 with the Bolt and an M10 Nylon Locknut 48 Do not overtighten the Locknut the Leg Lever must be able to pivot easily 6 Press four 25mm Square Inner Cap 28 into two Backrest Tubes 12 Attach the Backrest Tubes 12 to the Backrest Bracket 10 with four M6 x 38mm Bolts 40 four M6 Washers 36 and four M6 Nylon Locknuts 29 7 Insert the Backrest Bracket 10 into the slot in the Bench Frame 1 Lubricate an M10 x 168mm Bolt 41 with grease Attach the Backrest Tubes 12 to the Bench Frame 1 with the Bolt and an M10 Nylon Locknut 48 Do not overtighten the Locknut the Backrest Tubes must be able to pivot easi ly 8 Attach the Backrest 13 to the Backrest Tubes 12 with four M6 x 38mm Bolts 40 and four M6 Washers 36 Attach the tether on the Adjustment Pin 25 to the Bench Frame 1 with an M4 x 16mm Screw 45 Insert the Pin through the Bench Frame and the Backrest Bracket 10 9 Attach the Seat 14 to the Bench Frame 1 with four M6 x 16mm Screws 37 10 Press two 25mm Square Inner Caps 28 into a Pad Tube 19 Slide the Pad Tube into the square hole in the Front Leg 2 Stide two Foam Pads 20 onto the Pad Tube Repeat this step with the other two Pad Tubes
16. ttaching the Olympic adapters are properly tightened each time the adapters are used Keep children under 12 and p ts away from the weight bench at all times Always wear athletic shoes for foot protec tion while exercising Keep hands and feet away from moving parts The weight bench is designed to support a maximum user weight of 300 pounds and a maximum total weight of 610 pounds Do not place more than 310 pounds including a bar bell and weights on the weight rests Do not place more than 150 pounds on the leg lever Note The weight bench does not include a barbell or weights 11 12 13 14 15 16 17 18 18 Do not use a barbell that is longer than six feet with the weight bench Always be sure there is an equal amount of weight on each side of your barbell when you are using it Always keep some weight lt on both ends of the barbell when adding or removing weights to prevent the barbell from tipping When you are using the leg lever place a barbell with the same amount of weight on the weight rests to balance the bench 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 Make sure that the adjustment knobs are inserted completely and tightened into the uprights before beginning any exercise When you put weight on the weight rests make sure you put at le
17. y s signals If you experience pain or dizziness at any time while exercising stop immedi ately 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 pro gram 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 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 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 o
Download Pdf Manuals
Related Search