WEIGHT BENCH EXERCISER User`s Manual
Contents
1. 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 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 individua 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 10 WORKING OUT Each workout should include 6 to 10 different exercis es Select exercises for eve2. and an M10 Nylon Locknut 33 Do not overtighten the Locknuts the Backrest Tubes must be able to pivot easily Tighten the Nylon Locknuts 17 33 used in steps 1 4 Tighten the M6 x 38mm Screws 30 used in step 8 Attach the Seat 11 to the brackets on the Frame 2 with four M6 x 16mm Screws 29 Tap two 30mm Square Inner Caps 22 into the ends of a Fly Arm 25 Press a 25mm Round Inner Cap 24 into the end of the weight tube Slide a Weight Stop 28 onto the weight tube Assemble the other Fly Arm not shown in the same manner 22 Tube 12 13 14 15 16 Press two Plastic Bushings 14 into the indicated holes in an Upright 1 Attach a Fly Arm 25 to the Upright with an M10 x 120mm Bolt 19 and an M10 Nylon Locknut 33 Make sure the Fly Arm is on the outside of the Fly Arm Stop 15 Do not overtighten the Locknut the Fly Arm must be able to pivot easily Attach the other Fly Arm 25 to the other Upright 1 in the same manner Press a 19mm Round Inner Cap 9 into the end of a Short Pad Tube 12 Stide the Short Pad Tube through the indicated hole in a Fly Arm 25 as shown Push a Short Foam Pad 27 onto the Short Pad Tube 12 as far as it will go the Foam Pad will hold the Short Pad Tube in place Repeat this step with the other Fly Arm not shown Insert the Inner Bar 43 into the Outer Bar 40 and align the indicated holes Using a hammer tap the two Roll Pins
3. 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 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
4. 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 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 in the center of this manual Important Some parts may have been pre assembled for shipping purposes If a part is missing call toll free 1 800 999 3756 M10 x 137mm Bolt 36 M10 x 120mm Bolt 19 M10 x 63mm Bolt 32 M6 Washer 26 M8 x 55mm Bolt 18 M8 Washer 16 M8 x 42mm Carraige Bolt 37 M8 x 43mm Bolt 39 M10 Washer 34 C EM L O S e K c M6 x 16mm Screw 29 M8 Nylon Locknut 17 M10 Nylon Locknut 33 M6 x 38mm Screw 30 PART LIST Model No 831 150340 Key No Qty 1 2 2 1 3 1 4 1 5 2 6 1 7 1 8 1 9 8 10 2 11 1 12 2 13 1 14 4 15 2 16 8 17 10 18 6 19 2 20 1 21 4 22 9 23 4 24 5 25 2 Description Upright Frame Crossbar Leg Lever Backrest Tube Backrest Support Rod Front Leg 19mm Round Inner Cap Long Pad Tube Seat Short Pad Tube Stabilizer Plastic Bushing Fly Arm Stop M8 Washer M8 Nylon Locknut M8 x 55mm Bolt M10 x 120mm Bolt 25mm Round Angled Cap 38mm Square Inner Cap 30mm Square inner Cap Long Foam Pad 25mm Round Inner Cap Fly Arm Key No Qty A A A A BANA MM A M MM A ANAA NA ONN A R0803A Descri
5. 41 into the holes until they are flush with the Outer Bar Press two 25mm Round Inner Caps 24 into the ends of the Inner and Outer Bars 40 43 Attach the Curl Pad 45 to the Cur Post 46 with two M6 x 16mm Screws 29 Make sure that all parts are properly tightened before the weight bench is used The use of all remaining parts will be explained in ADJUSTMENTS starting on the next page ADJUSTMENTS The steps below explain how the weight bench can be adjusted Refer to the accompanying exercise guide to see the correct form for several exercises Make sure ali parts are properly tightened each time the weight bench is used Replace any worn parts immediately 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 6 can be used in a declined position a level position or three inclined positions To use the Backrest in a declined position remove the Support Rod 7 and lay the Backrest on the Crossbar 3 To use the Backrest 6 in a level position or an inclined position insert the Support Rod 7 through a set of holes in the Uprights 1 Rotate the Support Rod to the locked position so the locking pin is wrapped around the Upright Rest the Backrest on the Support Rod ATTACHING WEIGHTS To use the Leg Lever 4 slide the desired weights onto the weight tube on the Leg Lever Do not place more than 50 pounds on the Le
6. Serial No Write the serial number in the space above for future reference WEIGHT BENCH EXERCISER User s Manual Assembly Adjustments Part List and Drawing 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference Sears Roebuck and Co Hoffman Estates IL 60179 TABLE OF CONTENTS IMPORTANT PRECAUTIONS iaa td bark ewe is yu nak ety oh 3 BEFORE YOU BEGIN osse ssp a a Eee dude ues 4 ASSEMBLY oi ine O alii a rasi 5 ADJUSTMENTS Saag wy ri ia aree T touts gal cia e e td 9 EXERCISE GUIDELINES tr ad zi 10 ORDERING REPLACEMENT PARTS eee hers se Back Cover EIMTED WARRANTS A A A E e ese Back Cover Note APART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly IMPORTANT PRECAUTIONS tbench i Read all instructions in this manual beto A using the weight bench Use the weight bench gny a described i in this manual Ati is the responsibility of the owner to ensure that all users of the weight bench are ade 10 quately informed of all precautions The weight bench ie Intended for home use only Do not use the weight bench in any commercial rental or institutional setting Use the weight bench only on a level sur
7. ain or dizziness at any time while exercising stop immediately and begin cool ing down The decals shown below have been placed on the weight bench in the locations shown on page 4 If a decal is missing or illegible please call toll free 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time to order a free replacement decal Apply the replacement decal to the location shown Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instructions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed Decal 1 Keep hands and fingers clear of this area Decal 2 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 WEIDER PRO 230 weight bench The versatile weight bench is designed to develop every major muscle group of the body Whether your goal is a shapely figure dramatic mus cle size and strength or a healthier cardiovascular system the weight bench will help you to achieve the specific results you want For your benefit read thi
8. ase 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 HOGARS 1 888 784 6427 SEARS Registered Trademark Trademark Service Mark of Sears Roebuck and Co Marca Registrada TM Marca de F brica SM Marca de Servicio de Sears Roebuck and Co 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 199359 R0803A Printed in China 2003 ICON Health amp Fitness inc
9. face Cover the floor beneath the weight bench to protect the floor Make sure that all parts are properly tight ened each time the weight bench is used Replace any worn parts immediately Keep children under the age of 12 and pets away from the weight bench at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising The weight bench is designed to support a maximum user weight of 300 pounds and a maximum total weight of 410 pounds Do not place more than 110 pounds including a bar bell and weights on the weight rests Do not place more than 30 pounds on each fly arm Do not place more than 50 pounds on the leg lever Always make sure there is an equal amount of weight on each side of your barbell when you are using it When adding or removing weights always keep some weight on both ends of the barbei to prevent the barbell from tipping 11 12 D 13 level position make sure that the support rod is inserted completely through the 14 15 lo reduce t the risk of serious injury re read the following important precautions When you e are using the leg lever place a a barbell with the same amount of weight on the weight rests to balance the bench Do not use a barbell that i is long than five feet with the weight bench When using the backrest i inan inclined or uprights and turned to the locked position If you feel p
10. g Lever To use the Fly Arms 25 make sure there is a Weight Stop 28 on each weight tube Next slide the desired amount of weight onto the weight tubes Do not place more than 30 pounds on each Arm AWARNI NG when using the oq Leg Lever 4 place a barbell with the same Y Weight Weight amount of weight on the weight rests to We Tube balance the bench ATTACHING WEIGHTS TO THE BARBELL Slide an equal amount of Weight 31 44 38 onto each end of the barbell Slide the two Lock Collars 42 against the Weights and tighten them fully Barbell AWARNING Always secure the Weights 31 44 38 on the barbell with the Lock Collars 42 Never use the barbell with more than 100 pounds ATTACHING THE CURL PAD For some exercises the Curl Pad 45 needs to be attached to the weight bench To do this remove the 30mm Square Inner Cap 22 from the Front Leg 8 Insert the Curl Post 46 into the Front Leg and align an adjustment hole in the Curl Post with the adjust ment hole in the Front Leg Secure the Curl Post with the Curl Knob 47 Note When the Curl Pad 45 is not being used it should be stored away from the weight bench and the 30mm Square Inner Cap 22 should be inserted into the Front Leg 8 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
11. ot tighten the Locknuts yet Attach the Frame 2 to the Crossbar 3 with two M8 x 55mm Bolts 18 and two M8 Nylon Locknuts 17 Tap two 30mm Square Inner Caps 22 into the ends of the Leg Lever 4 Tap a 25mm Round Inner Cap 24 into the indi cated end of the weight tube on the Leg Lever 4 Tap the 25mm Round Angled Cap 20 onto the other end of the weight tube Lubricate the M10 x 63mm Bolt 32 with grease Attach the Leg Lever 4 to the Front Leg 8 with the Bolt and an M10 Nylon Locknut 33 Do not overtighten the Locknut the Leg Lever must be able to pivot easily Tap two 19mm Round Inner Caps 9 into a Long Pad Tube 10 Slide the Long Pad Tube through a hole in the Leg Lever 4 Slide two Long Foam Pads 23 onto the Long Pad Tube Repeat this step with the other Long Pad Tube 10 8 10 11 Tap four 25mm Square Inner Caps 35 into the ends of the two Backrest Tubes 5 Attach the Backrest Tubes 5 to the Backrest 6 with four M6 x 38mm Screws 30 and four M6 Washers 26 Do not tighten the Screws yet Tap a 19mm Round Inner Cap 9 into each end of the Support Rod 7 Insert the Support Rod through a set of holes in the Uprights 1 Rotate the Support Rod to the locked position with the locking pin wrapped around the Upright Lubricate the M10 x 137mm Bolt 36 with grease Attach the Backrest Tubes 5 to the welded tube on the Frame 2 with the Bolt two M10 Washers 34
12. ption M6 Washer Short Foam Pad Weight Stop M6 x 16mm Screw M6 x 38mm Screw 5 pound Weight M10 x 63mm Bolt M10 Nylon Locknut M10 Washer 25mm Square Inner Cap M10 x 137mm Bolt M8 x 42mm Carriage Bolt 25 pound Weight M8 x 43mm Bolt Outer Bar Roll Pin Lock Collar Inner Bar 10 pound Weight Curl Pad Curl Post Curl Knob User s Manual Exercise Guide 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 1 800 999 3756 EXPLODED DRAWING Model No 831 150340 RO803A Get it fixed at your home 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 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 purch
13. ricant such as grease or petroleum jelly and soapy water Tighten all parts as you assemble them unless instructed to do otherwise Assembly will be more convenient if you have a socket set a set of open end or closed end As you assemble the weight bench make sure all wrenches or a set of ratchet wrenches parts are oriented as shown in the drawings Before assembling the weight bench make sure that you have read and understand the information in the box above For help Tali sides of identifying small parts refer to the PART Weight Rests Tap two 38mm Square Inner Caps 21 into the bottom of an Upright 1 Tap a Fly Arm Stop 15 onto the welded tube on the Upright Attach the Crossbar 3 to the Upright 1 with two M8 x 55mm Bolts 18 two M8 Washers 16 and two M8 Nylon Locknuts 17 Note The decal on the Crossbar must be oriented as shown Do not tighten the Locknuts yet Repeat this step with the other Upright 1 2 Tap three 30mm Square Inner Caps 22 into the Front Leg 8 and the Stabilizer 13 Attach the Front Leg 8 to the Stabilizer 13 with two M8 x 42mm Carriage Bolts 37 and two M8 Nylon Locknuts 17 Note The indents around the holes on one side of the Stabilizer must be on the bottom Do not tighten the Locknuts yet Indents Attach the Front Leg 8 to the Frame 2 with two M8 x 43mm Bolts 39 four M8 Washers 16 and two M8 Nylon Locknuts 17 Note Do n
14. ry 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 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 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 se
15. s manual carefully before using the weight bench If you have questions after ASSEMBLED DIMENSIONS Height 44 in Width 60 in Depth 59 in Barbell Backrest 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 number and serial number before calling The model number is 831 150340 The serial number can be found on a decal attached to the weight bench see the front cover of this manual Before reading further please look at the drawing below and familiarize yourself with the parts that are labeled Weight Rests Weight Upright Support Rod Fly Arm Weight Tube ASSEMBLY DRE Place all parts in a cleared area and remove the Make Things Easier for Yourself we packing materials Do not dispose of the packing This manual is designe d i ensure that jhs materials until assembly is completed weight bench can be assembled successfully by anyone Most people find that by setting aside plenty of time assembly will go Smet The following tools not included are required for assembly Two adjustable wrenches D Before beginning assembly carefully read the One rubber mallet L following information and instructions One standard screwdriver gt Assembly requires two people One Phillips screwdriver CES For help identifying small parts refer to the PART IDENTIFICATION CHART Lub
16. t 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 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 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
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