WEIGHT BENCH EXERCISER User`s Manual
Contents
1. PERSONALIZING YOUR EXERCISE PROGRAM Determining the appropriate length of time for each workout and the numbers of repetitions and sets to complete is an individual matter Avoid overdoing it during the first few months of your exercise program Progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness while exercising stop immediately and cool down find out what is wrong before continuing Remember that adequate 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 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 t2. Model No 831 15715 0 Serial No Write the serial number in the space above for future reference Serial Number Decal under the seat e Assembly e Adjustment e Part List and Drawing 44 CAUTION Read all precautions and instrue tions in this manual before using this equipment Save this manu al for future reference Sears Roebuck and Co Hoffman 600 WEIGHT BENCH EXERCISER User s Manual Estates IL 60179 TABLE OF CONTENTS WARNING DECAL PLACEMENT coartada A a pirati 2 IMPORTANT PRECAUTIONS pethar cali oa date EP a ias da 3 BEFORE YOUIBEGIN osh arie ee EA RR E a REA A ari 4 PART IDENTIFICATION CHART Sr fire uments yet OR RIA di T inet 5 ASSEMBLY Lucia e bere a RO AA A cath A end a ey 6 ADJUSTMENT a n e nek a RI det Ro Ria ZI CER iti A 11 EXERCISE GUIDELINES acotar daria Pedane KREE a Vides betwen ded ee 13 PARTILIST api ei rn aa ela ara ARE Pala a ASA ed 17 EXPLODED DRAWING ecos o LG a a 18 ORDERING REPLACEMENT PARTS Back Cover 90 DAY FULL WARRANTY WARNING DECAL PLACEMENT The decals shown here have been applied to the weight AWA R N l N G bench If the decal is missing User Weight Max 300 LBS or illegible call 1 877 992 Leg Developer Max 150 LEO 5999 and request a free Rat replacement decal Apply the Product may not offer all listed exercises decal in the location shown Note The decals may not be shown at actual size A WARNI
3. SE 10 11 ry or property damage sustained by or through the Make sure that the pin and the knobs are fully engaged before the weight bench is used Keep children under 12 and pets away from the weight bench at all times Wear appropriate clothes while exercising Always wear athletic shoes for foot protec tion while exercising 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 use the weight bench with more than 310 Ibs 141 kg of weight Do not place more than 150 Ibs 68 kg on the leg lever Note The weight bench does not include weights If you feel pain or dizziness while exercising stop immediately and cool down BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER CORE 600 weight bench The 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 Safety Spotter Backrest Curl Pad Pin Weight Tube Leg Lever reading this manual call 1 800 4 MY HOME 1 800 469 4663 To help us assist you please note the pr
4. 1 I Make photocopies of this page for scheduling and recording your workouts 15 MONDAY EXERCISE WEIGHT SETS REPS Date TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXEROISE TT weem sers_ REPS Date THURSDAY AEROBIC EXERCISE Date FRIDAY EXERCISE WEIGHT SETS REPS Date Make photocopies of this page for scheduling and recording your workouts 16 PART LIST Model No 831 15715 0 Key No Qty Key No OON OAR GNA Qty MS Wi 04 DINT TTT NE NNNT Nidi iaia Description Frame Front Stabilizer Rear Stabilizer Front Leg Leg Lever Curl Post Standard Extension Olympic Extension Base Right Upright Left Upright Weight Rest Safety Spotter Upright Spacer Backrest Post Backrest Frame Curl Bar Seat Backrest Curl Pad Short Pad Tube Foam Pad Pad Cap Weight Tube 76mm Round Outer Cap 70mm Square Inner Cap 57mm Round Inner Cap Connector 25mm Round Outer Cap 25mm Round Inner Cap Curl Bushing 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 4
5. and the four M6 x 40mm Screws 51 Do not overtighten the Nylon Locknut the Backrest Post 15 must pivot easily Attach the Weight Tube 24 to the Leg Lever 5 with an M8 x 70mm Bolt 46 a Weight Tube Spacer 41 two M8 Washers 49 and an M8 Nylon Locknut 36 Then press a 25mm Round Outer Cap 29 onto the Weight Tube Apply grease to the barrel of an M10 x 77mm Bolt Set 47 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 Insert the Long Pad Tube 56 into the bracket on the Front Leg 4 Slide two Foam Pads 22 onto the Pad Tube and then press two Pad Caps 23 into the Foam Pads Repeat this step with the two Short Pad Tubes 21 and the Leg Lever 5 9 Attach the Bumper 39 to the Curl Bar 17 with an M4 x 19mm Screw 54 Attach the Curl Bar 17 to the Leg Lever 5 with the Pin Tether 35 Then attach the Tether to the Leg Lever with an M4 x 19mm Screw 54 10 Attach the Curl Pad 20 to the Curl Post 6 10 with two M6 x 20mm Screws 53 20 11 Identify the Left Upright 11 by observing the positions of the indicated holes Orient one of the Bases 9 as shown Attach the Base to the Left Upright with two M10 x 90mm Carriage Bolts 43 and two M10 Nylon Locknuts 42 Attach the Right Upright 10 to the other Base 9 in
6. A and Canada www sears com Wwww 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 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 To purchase a protection agreement U S A 1 888 SU HOGAR 1 888 784 6427 Registered Trademark TM Trademark SM Service Mark of Sears Brands LLC Marca Registrada Marca de F brica SM Marca de Servicio de Sears Brands LLC 90 DAY FULL WARRANTY va N 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 254490 RO7O7A Printed in China 2007 ICON IP Inc
7. Lever 5 and remove the Curl Bar To attach the Curl Bar 17 insert the Pin 35 com pletely through the Leg Lever 5 and the Curl Bar ADJUSTING THE WEIGHT RESTS AND THE SAFETY SPOTTERS To adjust the height of the Weight Rests 12 raise the Weight Rests to the desired height and tighten an Adjustment Knob 37 into each Upright 10 11 Make sure that the Weight Rests are at the same height and that the Adjustment Knobs are fully tightened into the Uprights To adjust the position of the Safety Spotters 13 move the Safety Spotters to a different set of pegs on the Uprights 10 11 Make sure that the Safety Spotters are at the same height 12 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 e 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 i
8. 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 immediate ly 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 remove the indicated 70mm Square Inner Cap 26 and insert the Curl Post 6 into the Front Leg 4 Tighten an Adjustment Knob 37 into the Front Leg Make sure that the Adjustment Knob passes through a hole in the Curl Post When performing exercises that do not require the Curl Pad 20 remove the Curl Pad and insert the 70mm Square Inner Cap 26 into the Front Leg 4 ADJUSTING THE BACKREST To adjust the position of the Backrest 19 lift the indicated handle on the Backrest Post 15 Raise or lower the Backrest and insert the tab on the lower end of the Backrest Post into one of the slots in the Frame 1 Make sure that the tab is fully inserted into one of the slots USING THE LEG LEVER To use the Leg Lever 5 slide a weight plate not included onto the Weight Tube 24 and secure it with a Weight Clip 57 Note When using the Leg Lever remove the curl bar see USING THE CURL BAR on page 12 USING THE CURL BAR When performing exercises that do not require the Curl Bar 17 pull the Pin 35 out of the Leg
9. requires the included hex key s and the following tools not included two adjustable wrenches one rubber mallet one standard screwdriver one Phillips screwdriver E Assembly may 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 Square Holes 3 Attach the Seat 18 and the Seat Bracket 38 to the Frame 1 with two M6 x 80mm Screws 48 and two M6 Washers 32 4 Attach the Front Leg 4 to the Frame 1 with two M10 x 85mm Bolts 44 two M10 Washers 55 and an M10 Nylon Locknut 42 See steps 1 and 2 Tighten the M10 Nylon Locknuts 42 5 Apply a portion of the included grease to an M10 x 165mm Bolt 50 Attach the Backrest Post 15 to the Backrest Frames 16 with the Bolt two M10 Washers 55 and an M10 Nylon Locknut 42 Do not tighten the Nylon Locknut yet Attach the Backrest 19 to the Backrest Frames 16 with four M6 x 40mm Screws 51 and four M6 Washers 32 Do not tighten the Screws yet Apply a portion of the included grease to an M10 x 165mm Bolt 50 Attach the Backrest Frames 16 to the Frame 1 with the Bolt two M10 Washers 55 and an M10 Nylon Locknut 42 Set the end of the Backrest Post 15 in one of the slots in the Frame Do not over tighten the Nylon Locknut the Backrest Frames must pivot easily See step 5 Tighten the M10 Nylon Locknut 42
10. the same way Warning 12 13 14 15 Attach a Connector 28 to the Left Upright 11 with two M5 x 19mm Screws 52 two M10 x 90mm Bolts 45 and two M10 Washers 55 Do not tighten the Screws yet Attach the other Connector 28 to the Right Upright 10 in the same way Note If you have Olympic weights use the longer Olympic Extension 8 for this step if you have standard weights use the shorter Standard Extension 7 Attach the Olympic Extension 8 or the Standard Extension 7 to the Connector 28 on the Left Upright 11 with three M10 x 90mm Bolts 45 four M10 Washers 55 and three M10 Nylon Locknuts 42 Attach the Olympic Extension 8 or the Standard Extension 7 to the other Connector 28 in the same way See step 12 Tighten the M5 x 19mm Screws 52 Set a Safety Spotter 13 on a set of pegs on the Left Upright 11 Set the other Safety Spotter 13 on a set of pegs on the Right Upright 10 Make sure that both Safety Spotters are at the same height Make sure that all parts have been properly tightened The use of the remaining parts will be explained in ADJUSTMENT beginning on the following page 10 12 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
11. 9 50 51 52 53 54 55 56 57 eA N WOW APY OD a OND JON AANNN RO707A Description M6 Washer Backrest Bushing 25mm Square Inner Cap Pin Tether M8 Nylon Locknut Adjustment Knob Seat Bracket Bumper Upright Bushing Weight Tube Spacer M10 Nylon Locknut M10 x 90mm Carriage Bolt M10 x 85mm Bolt M10 x 90mm Bolt M8 x 70mm Bolt M10 x 77mm Bolt Set M6 x 80mm Screw M8 Washer M10 x 165mm Bolt M6 x 40mm Screw M5 x 19mm Screw M6 x 20mm Screw M4 X 19mm Screw M10 Washer Long Pad Tube Weight Clip User s Manual Exercise Guide Grease Packet Hex Key Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated If a part is missing call toll free 1 877 992 5999 17 EXPLODED DRAWING Model No 831 15715 0 R0707A 18 EXPLODED DRAWING Model No 831 15715 0 R0707A 19 10me 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
12. NG 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 IMPORTANT PRECAUTIONS WARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your weight bench before using your weight bench Sears assumes no responsibility for personal inju use of the weight bench 1 Before beginning any exercise program con sult your physician This is especially impor tant for persons over the age of 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 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 Place the weight bench on a level surface with a mat beneath it to pro tect 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 regular ly Replace any worn parts immediately
13. ch workout List the date the exercises performed the resistance used and the numbers of sets and repetitions completed Make copies of the exercise logs found on pages 15 and 16 Use the logs to record your weight and key body measurements at the end of every month Remember the key to achieving 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 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 XES lt CANDODOZENACTIONMOON gt MONDAY EXERCISE WEIGHT SETS REPS Date 1 I TUESDAY AEROBIC EXERCISE Date 1 1 WEDNESDAY EXERCISE WEIGHT SETS REPS Date 1 I THURSDAY AEROBIC EXERCISE Date I 1 FRIDAY EXERCISE WEIGHT SETS REPS Date
14. he 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 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 stage Never hold your breath 13 Rest for a short period of time after each set The ideal resting periods follow 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 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 ea
15. oduct model number and serial number before call ing The model number and the location of the serial number decal can be found on 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 65 in 165 cm Width 50 in 127 cm Depth 73 in 185 cm Backrest Post Seat PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses by each drawing is the key number of the part from the PART LIST near the end of this manual Note Some small parts may have been preattached If a part is not in the parts bag check to see if it has been preattached lf a part is missing call 1 877 992 5999 EN E EEES M4 x 19mm M5 x 19mm Screw 54 Screw 52 M6 x 20mm Screw 53 M10 Washer 55 M6 x 40mm Screw 51 B M8 x 70mm Bolt 46 S M8 Washer 49 2 M6 x 80mm Screw 48 a E LO x M6 Washer 32 M10 x 85mm Bolt 44 j M10 x 90mm Carri Bolt 43 y mm Carriage Bolt 43 M10 Nylon Locknut 42 M10 x 90mm Bolt 45 CS 7O I 0 M8 Nylon Locknut 36 M10 x 77mm Bolt Set 47 gt ASSEMBLY Make Assembly Easier Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by almost anyone B
16. s 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 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 follows 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 exer ciser or exercise cycle 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
17. y setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the following information and instructions e Assembly requires two persons Because of its size the weight bench should be assembled in the location where it will be used Make sure that there is enough clearance to walk around the weight bench as you assemble it e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Before beginning assembly make sure that you have read and understand the information in the box above See the PART IDENTIFICATION CHART on page 5 for help identifying small parts Orient the Front Stabilizer 2 so that the square holes are toward the floor Attach the Front Stabilizer to the Front Leg 4 with two M10 x 90mm Carriage Bolts 43 and two M10 Nylon Locknuts 42 Do not tighten the Nylon Locknuts yet 2 Orient the Rear Stabilizer 3 so that the square holes are on the side shown Attach the Rear Stabilizer to the Frame 1 with two M10 x 90mm Carriage Bolts 43 and two M10 Nylon Locknuts 42 Do not tighten the Nylon Locknuts yet Tighten all parts as you assemble them unless instructed to do otherwise As you assemble the weight bench make sure all parts are oriented as shown in the drawings For help identifying small parts use the PART IDENTIFICATION CHART on page 5 e Assembly
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