WEIGHT BENCH EXERCISER User`s Manual
Contents
1. Model No 831 150302 Serial No Write the serial number in the space above for reference WEIGHT BENCH EXERCISER User s Manual Serial Number Decal under seat e Assembly e Adjustments e 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 ccccccccccc ene ete n eens 2 MPORTANT PRECAUTIONS 2245 sepais elias rie A a gaat bien cary 3 BEFORE YOU BEGIN i ii ead edie eb Pubs fed wn LI teat dc eed bd cd 4 PART IDENTIFICATION CHART 06 fe be Ee wa O LI ea ora pa 5 ASSEMBLY eios eee eae ewe ARTE A ao eo rw Bae de eed i 6 ADJUSTMENTS sions see died Ei ee estan dada ea Ee eee ne Poa duane Ways Oe Pyle eee Gee tele 10 EXERCISE GUIDELINES coco eb de Seen e ee dw eed Ve eden E e es eee a a bee 12 PART EIS bia saio a a a a eg tant ata di 14 EXPLODED DRAWING sevens ea baie e dane A Beda adda wea E A ced 15 ORDERING REPLACEMENT PARTS Back Cover FULL 90 DAY WARRANTY iii eee drid O ae Ba Pa bed ee cee ce he eS Back Cover WARNING DECAL PLACEMENT The warning decal shown here has been placed on the weight bench in the location shown If the decal is D Misuse of this machine may result in ser2. Olympic barbell Align the holes in a Crossbar Extension 5 with the desired set of holes in the Crossbar 4 Secure the Extension in place with two M10 x 72mm Bolts 43 i four M10 Small Washers 39 two M10 Washers Standard Width uu 46 and two M10 Nylon Locknuts 48 Make sure the Locknuts and the Small Washers fit inside the hexagon holes in the Extension Make sure the warning decal is in the indicated position Repeat this step with the other Crossbar Extension 5 48 39 Hexagon Holes 2 Lift the Weight Rest 9 in the Right Upright 7 2 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 76mm 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 Attach the Front Leg 2 to the Bench Frame 1 3 with two M10 x 65mm Bolts 35 two M10 Washers 46 and two M10 Nylon Locknuts 48 Do not tighten the Locknuts yet the Crossbar 4 with two M10 x 72mm Bolts 43 and two M10 Nylon Locknuts 48 Va Tighten the Mi0 Nylon Locknuts 48 used in steps 1 4 4 Attach the Bench Frame 1 to the center holes in 4 Y 5 Attach the Weight Tube 16 to the Leg Lever 3 va with an M8 x 58mm Bolt 42 two M8 Washers 47 a
3. 10mm Spacer 30 and an M8 Nylon Locknut 29 Press a 25mm Round Angled Cap 34 onto the end of the Weight Tube Lubricate an M10 x 68mm Bolt 31 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 Attach the Backrest Tubes 12 to the Backrest Bracket 10 with four M6 x 40mm Bolts 27 four M6 Washers 36 and four M6 Nylon Locknuts 40 Do not tighten the Locknuts yet 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 easily 10 11 12 Orient the Backrest 13 as shown Attach the Backrest to the Backrest Tubes 12 with four M6 x 40mm Bolts 27 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 Tighten the four M6 Nylon Locknuts 40 used in step 6 Orient the Seat 14 as shown Attach the Seat to the Bench Frame 1 with four M6 x 16mm Screws 37 Slide a Pad Tube 19 into the square hole in the Front Leg 2 Slide two Foam Pads 20
4. for Yourself sn parts are oriented as shown in the drawings Everything in this manual is designed to ensure For help identifying small parts use the PART that the weight bench can be assembled suc IDENTIFICATION CHART on page 5 cessfully by anyone However it is important to 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 e Two adjustable wrenches e One rubber mallet Before beginning assembly carefully read the following information and instructions One standard screwdriver e Assembly requires two people e One Phillips screwdriver CE e Place all parts in a cleared area and remove the e Lubricant such as grease or petroleum jelly packing materials Do not dispose of the packing and soapy water materials until assembly is completed Assembly will be more convenient if you have a e 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 Hexagon Note The weight bench can be adjusted to be used with either a standard barbell or an
5. 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 the 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 A WARNING 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 4 WARNING 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 Ma 10 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 72mm Bolts 43 from the Crossbar Extensions 5 See 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 in
6. 6 R1104A Printed in China 2004 Sears Roebuck and Co Sears Roebuck and Co Dept 817WA Hoffman Estates IL 60179
7. d 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 M6 x 40mm Bolt Key No Qty A ON DO O A AO OO ii R1104A Description 25mm Square Inner Cap M8 Nylon Locknut 10mm Spacer M10 x 68mm Bolt 48mm Round Inner Cap 25mm Round Inner Cap 25mm Round Angled Cap M10 x 65mm Bolt M6 Washer M6 x 16mm Screw M10 x 76mm Bolt M10 Small Washer M6 Nylon Locknut M10 x 168mm Bolt M8 x 58mm Bolt M10 x 72mm Bolt 1 4 x 10mm Set Screw M4 x 16mm Screw M10 Washer M8 Washer M10 Nylon Locknut 19mm Square Inner Cap 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 about ordering replacement parts If a part is missing call toll free 1 877 992 5999 14 EXPLODED DRAWING Model No 831 150302 R1104A N Get it fixed a ome 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 ga
8. ever to balance the weight bench Always remove the curl post from the front leg before performing leg curls 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 AWARNING 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 Width 45 in 43 in Depth 71 in Upright Storage Tube Curl Pad Leg Lever Weight Tube reading this manual call 1 800 4 MY HOME 1 800 469 4663 To help us assist you please note the product model numbe
9. ious injury missing or illegible please call toll ee manual prior to use and follow all warnings free 1 877 992 5999 Monday through i Do not allow children on or around machine Friday 6 a m until 6 p m Mountain e Keep body clothing and hair free and clear of all moving a SS Dee parts Time and order a free replacement e Replace label if damaged illegible or removed decal Place the decal on the weight bench in the location shown IMPORTANT PRECAUTIONS A WARNING To reduce the risk of s 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 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 Use the weight bench only 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 attaching the Olympic adapte
10. 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 enjoyable 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 Ai uw many atin f A i TTT 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 I J K L M N O P Q R S T U V W X 13 PART LIST Model No 831 150302 Key No Qty O ONDUIA DIN 00 0 DI KPO GIL i nn mi A nr AO POA me nn n 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 Pa
11. ngth 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 body 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 par
12. onto the Pad Tube Make sure the Foam Pads are ori ented as shown Repeat this step with the other two Pad Tubes 19 and the Leg Lever 3 Attach the Curl Pad 15 to the Curl Post 11 with two M6 x 16mm Screws 37 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 following 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 see 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 y 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
13. r and serial number before calling The model number is 831 150302 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 Rest Backrest Adjustment Knob Seat Backrest Bracket PART IDENTIFICATION CHART This chart is provided to help you identify the small parts used in assembly The number in parenthesis by 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 1 877 992 5999 OB E M10 x 76mm Bolt 38 M10 Nylon Locknut 48 OH M10 x 72mm Bolt 43 M8 Locknut 29 T laa E E CO Co ye x yr M10 x 68mm Bolt 31 CCS M10 x 65mm Bolt 35 M10 Washer 46 Set Screw 44 M8 x 58mm Bolt 42 M8 Washer 47 M6 x 40mm Bolt 27 M6 Nylon Locknut 40 E M6 x 16mm Screw 37 M10 Small Washer 39 M4 x 16mm Screw 45 M6 Washer 36 25mm Round Angle Cap 34 ASSEMBLY e As you assemble the weight bench make sure all Make Things Easier
14. rage 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 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 Registered Trademark TM Trademark SM 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 1d J 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 Sa Part No 22111
15. rcise 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 Select 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 e Plan strength training workouts on Monday Wednesday and Friday e 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 e 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 le
16. rs are properly tightened each time the adapters are used Keep children under 12 and pets away from the weight bench at all times 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 041 12 13 14 15 16 17 18 19 20 Always wear athletic shoes for foot protec tion while exercising Do not use a barbell that is longer than seven feet with the weight bench Always make sure there is an equal amount of weight on each side of your barbell when you are using it Always keep some weight 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 least ten pounds on the leg l
17. to 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 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 an 1 4 x 10mm 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 e 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 exe
18. ts 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 See the muscle chart on 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 return stroke Never hold your breath Rest for a short period of time after each set The ideal resting periods are e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning work out e 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 A xa ng GU A MAT N VK Me WY 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
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