WEIGHT BENCH EXERCISER User`s Manual
Contents
1. Get it fixed lt me 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 l 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 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 Sears e Registered Trademark Trademark Service Mark of Sears Brands LLC Marca Registrada Marca de F brica Marca de Servicio de Sears Brands LLC 90 DAY FULL WARRANTY 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 repa2. ER 340 L Model No 831 15925 2 Serial No WEIGHT BENCH EXERCISER User s Manual Write the serial number in the space above for future reference Serial Number Decal under the seat Assembly e Operation e Maintenance Part List and Drawing Sears Roebuck and Co Hoffman Estates IL 60179 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this man ual for future reference yw po e WATCH Y Pain ile oa J FREE ee ints SO y e ot aan x Ny WORKO ifit com TABLE OF CONTENTS WARNING DECAL PLACEMENT 00 o ia A ee bec eta wee hd 2 IMPORTANT PRECAUTIONS 00 codo e ek be ed es Bi eee ee REE ee 3 BEFORE YOU BEGIN tenes vega wha dane a6 eed apa o e errar ge 4 PART IDENTIFICATION CHART ooo 5 ASSEMBLY count is Orit te eee ie ae eh aA ede A tans Yat ha 6 ADJUSTMENT e leben ds A ca oie Akl Ge id Ne O dos es Da a ra 11 EXERCISE GUIDELINES Let pira ra ad Baden ee babe Sinan Sy ees 13 PARFEST is ST ate Fe Sit A A ARI AA IA ERA 14 EXPLODED DRAWING iii NE A A ae ea ne aa 15 ORDERING REPLACEMENT PARTS Suisse do ro Pee Back Cover 90 DAY FULL WARRANTY cerrara ea bed ee eee nins a Beds a GLa bead ORY 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 d
3. 4 Slide two Foam Pads 22 onto the Pad Tube 21 Then press two Pad Caps 23 into the ends of the Pad Tube Attach the remaining Pad Tubes not shown Foam Pads 22 and Pad Caps 23 to the Leg Lever 5 in the same way 9 Attach the Curl Pad 20 to the Curl Post 6 with two M6 x 25mm Screws 39 10 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 adjustment holes in the Curl Post Make sure that the Curl Post Knob is inserted through one of the adjustment holes ti 12 13 14 Insert a Base Stabilizer 9 into the Base 7 Attach the Base Stabilizer with five M10 x 18mm Screws 36 and five M10 Washers 35 Attach the other Base Stabilizer 9 to the Base 7 in the same way Slide one of the Uprights 11 onto the Base 7 Attach the Upright with an M8 x 83mm Bolt 44 an M8 Locknut 31 four M8 x 16mm Screws 26 and six M8 Curved Washers 33 Attach the other Upright 11 to the Base 7 in the same way Attach the tether on a Weight Rest Pin 13 to the underside of a Weight Rest 12 with an ST4 2 x 16mm Screw 17 Hold the 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 Weight Rest Pin 13 through the Weight Rest and the Upright Attach the other Weight Rest 12 to the other Upright 11
4. 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 discomfort 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 Strength workouts on Monday Wednesday and Friday 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 Wa
5. 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 ner 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 reading this manual please see the back cover of this 340 L Mid width weight bench The 340 L Mid width manual To help us assist you note the product model weight bench offers a selection of exercise stations number and serial number before contacting us The designed to develop the major muscle groups of the model number and the location of the serial number body Whether your goal is to tone your body build decal are shown on the front cover of this manual dramatic muscle size and strength or improve your cardiovascular system the weight bench will help you Before reading further please review the drawing to achieve the specific results you want below and familiarize yourself with the parts that are labeled For your benefit read this manual carefully before using the weight bench If you have questions after ASSEMBLED DIMENSIONS Height 4 ft 6 in 138 cm Upright Width 3 ft 4 in 101 cm Depth 6 ft 1 in 185 cm Weight Rest
6. Weight Rest Pin Backrest Curl Pad Backrest Brace Leg Lever Seat Weight Clip Curl Post Knob Weight Tube 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 es M6 x 25mm Screw 89 M6 Washer 42 O M8 Washer 48 Oat 13 M6 x 48mm Screw 41 ST4 2 x 16mm Screw 17 M10 x 45mm Carriage Bolt 40 M8 Curved Washer 33 me M8 x 48mm Screw 47 Loo M8 x 63mm Bolt 38 M10 x 180mm Bolt 43 M10 Washer 35 H M10 x 70mm Carriage Bolt 34 M8 x 16mm Screw 26 M10 x 82mm Bolt 45 M10 x 18mm Screw 36 M8 x 83mm Bolt 44 ASSEMBLY Assembly requires two persons The following tools not included may be required for assembly Because of its size and weight assemble the weight bench in the location where it will be two adjustable wrenches used Make sure that there is enough clear ance to walk around the weight bench as you one standard s
7. in the same way Attach both Weight Rests at the same height Make sure that all parts are properly tight ened before you use the weight bench 10 ADJUSTMENT This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 13 for impor tant information about how to get the most benefit from your exercise program Also refer to the accompanying exercise guide to see the correct form for several exercises Make sure all parts are properly tightened each time you use the weight bench Replace any worn parts immedi ately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent do not use solvents USING THE CURL PAD To use the Curl Pad 20 insert the Curl Post 6 into the Front Leg 4 and tighten the Curl Post Knob 24 into the Front Leg and into one of the adjustment holes in the Curl Post Make sure that the Curl Post Knob is inserted into one of the adjustment holes When performing exercises that do not require the Curl Pad 20 remove the Curl Post Knob 24 and the Curl Post 6 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 AWARNING Make sure that the Backrest Brace 15 is fully inserted into a slot on the Frame 1 USING THE LEG LEVER To use the Leg Lever 5 slide a weight plate not include
8. 6 x 25mm Screws 39 5 Orient the Backrest Frames 16 so that the welded tubes are in the positions shown Apply a small amount of the included grease to an M10 x 180mm Bolt 43 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 Orient the Backrest 19 as shown Attach the Backrest 19 to the Backrest Frames 16 with four M6 x 48mm Screws 41 and four M6 Washers 42 Do not tighten the Screws yet Apply a small amount of grease to an M10 x 180mm 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 M10 Locknut 37 and the four M6 x 48mm Screws 41 Do not overtighten the Locknut the Backrest Brace 15 should pivot easily Apply a small amount of grease to an M10 x 82mm Bolt 45 Attach the Leg Lever 5 to the Front Leg 4 with the Bolt and an M10 Locknut 37 Do not overtighten the Locknut the Leg Lever should pivot easily Attach the Weight Clip 8 to the weight tube on the Leg Lever 5 Grease Welded Tubes ch S h Grease Grease 8 Insert a Pad Tube 21 through the Front Leg
9. crewdriver E assemble it one Phillips screwdriver C Place all parts in a cleared area and remove the packing materials Do not dispose of the Assembly will be more convenient if you have a packing materials until you complete all socket set a set of open end or closed end assembly steps wrenches or a set of ratchet wrenches To identify small parts see page 5 To make assembly easier read the tips at the top of this page before your begin Orient the Front Stabilizer 2 so that the indented square holes face the floor Attach the Front Leg 4 to the Front Stabilizer 2 with two M10 x 70mm Carriage Bolts 34 and two M10 Locknuts 37 Do nat tighten the Locknuts yet Tighten an M8 x 48mm Screw 47 with an M8 Indented Washer 48 into the Front Stabilizer 2 and the Square Front Leg 4 Do not tighten the Screw yet 2 Attach the Front Leg 4 to the Frame 1 with two M8 x 63mm Bolts 38 two M8 Curved Washers 33 and two M8 Locknuts 31 Do not tighten the Locknuts yet 3 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 45mm Carriage Bolts 40 and two M10 Locknuts 87 See step 1 Tighten the M10 Locknuts 37 and the M8 x 48mm Screw 47 Warning Decals See step 2 Tighten the M8 Locknuts 31 4 Orient the Seat 18 as shown Attach the Seat 18 to the Frame 1 with four M
10. d onto the weight tube on the Leg Lever Then secure the weight plate with the Weight Clip 8 AWARN ING do not place more than 130 ibs 59 kq on the Leg Lever 5 11 ADJUSTING THE WEIGHT RESTS To adjust the height of the Weight Rests 12 first remove the Weight Rest Pins 13 Hold a Weight Rest 12 on the indicated side of an Upright 11 and align the Weight Resi with the desired adjustment hole in the Upright Insert the Weight Rest Pin 13 through the Weight Rest and the Upright Adjust the other Weight Rest 12 in the same way A WARNING Always attach the Weight Rests 12 on the indicated side of the Uprights 11 Make sure that both Weight Rests are at the same height and that the Weight Rest Pins 13 are fully inserted Do not place more than 210 Ibs 95 kg including a barbell on the Weight ts 12 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 repetitions 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 e Change the number of repetitions or sets performed Use your own judgment to determine the amount of resistance that is right for you
11. ecal in the location shown Note The decal s may not be shown at actual size AWARNING Crutch and spotters must be used in the forward position AWARNING Misuse of this machine may result in serious injury e 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 User Weight Max 300 LBS Weight Crutch Max 210 LBS Leg Developer Max 130 LBS Weight Carriage Max 130 LBS Chest Fly Per Arm Max 40 LBS Product may not offer all listed exercises IM PORTANT 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 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 fo
12. ir 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 a Part No 306186 R1110A Printed in China 2010 ICON IP Inc
13. r home use only Do not use the weight bench in a commercial rental or institutional setting Keep the weight bench indoors away from moisture and dust Do not put the weight bench in a garage or covered patio or near water 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 clear ance 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 510 Ibs 231 kg Do not place more than 210 Ibs 95 kg including a barbell on the weight rests Do 10 11 12 13 14 15 16 not place more than 130 Ibs 59 kg on the leg lever Note The weight bench does not include a barbell or weights 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 make sure that the weight rest pins are fully inserted through the weight rests and through the uprights
14. rming 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 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 Toning Rest for one minute after each set 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 measurements once a month To achieve good results make exerci
15. se a regular and enjoyable part of your life 13 PART LIST Model No 831 15925 2 R1110A Key No Qty Description Key No Qty Description 1 1 Frame 27 2 Leg Lever Bushing 2 1 Front Stabilizer 28 1 25mm Round Inner Cap 3 1 Rear Stabilizer 29 4 25mm Square Inner Cap 4 1 Front Leg 30 2 48mm Round Inner Cap 5 1 Leg Lever 31 4 M8 Locknut 6 1 Curl Post 32 2 Backrest Brace Bushing 7 1 Base 33 14 M8 Curved Washer 8 1 Weight Clip 34 2 M10 x 70mm Carriage Bolt 9 2 Base Stabilizer 35 14 M10 Washer 10 4 Foot 36 10 M10 x 18mm Screw 11 2 Upright 37 7 M10 Locknut 12 2 Weight Rest 38 2 M8 x 63mm Bolt 13 2 Weight Rest Pin 39 6 M6 x 25mm Screw 14 2 70mm Round Inner Cap 40 2 M10 x 45mm Carriage Bolt 15 1 Backrest Brace 41 4 M6 x 48mm Screw 16 2 Backrest Frame 42 4 M6 Washer 17 6 ST4 2 x 16mm Screw 43 2 M10 x 180mm Bolt 18 1 Seat 44 2 M8 x 83mm Bolt 19 1 Backrest 45 1 M10 x 82mm Bolt 20 1 Curl Pad 46 1 25mm Round Outer Cap 21 3 Pad Tube 47 1 M8 x 48mm Screw 22 6 Foam Pad 48 1 M8 Washer 23 6 Pad Cap j User s Manual 24 1 Curl Post Knob ii Exercise Guide 25 6 35mm x 60mm Outer Cap 5 Grease Packet 26 8 M8 x 16mm Screw Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual If a part is missing please call 1 877 992 5999 These parts are not illustrated 14 EXPLODED DRAWING Model No 831 15925 2 R1110A Sia CO 13
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