WEIGHT BENCH EXERCISER User`s Manual
Contents
1. WARNING DECAL PLACEMENT The warning decals shown here have been placed on the weight bench in the locations shown 1 a decal is missing or illegible call toll free 1 877 992 5999 and order a free replace ment decal Place the decal on the weight bench in the location shown Note The decals shown may not be shown at actual size AWARNING User Weight Max 300 LBS Weight Crutch Max 110 LBS Leg Developer Max 50 LBS Weight Carriage Max 110 LBS Chest Fly Per Arm Max 30 LBS Product may not offer all listed exercises AWARNING e Misuse of this machine may result in serious injury 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 e Replace label if damaged illegible or removed IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following important precau tions before using the weight bench 1 Read all instructions in this manual and all warnings on the weight bench 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 in2. what is wrong before continuing Remember that adequate rest and a proper diet are important fac tors 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 workout to workout 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
3. EIDER Model No 831 15707 0 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 s Adjustment Troubleshooting e Part List and Drawing 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 DEGAL PLACEMENT z u 20 a Aang dbl HERA agua 2 IMPORTANT PREGAUTIONS 5788 58 rw pal aa qusa ad haga enone SAGE dae 3 BEFORE YOU BEGIN ul s ayy Ph ee be a wee ee ee tied 4 PARTE IDEN TIFICATION CHART z eE wero age eaten bs KA OP ee es ELE LANES 5 ASSEMBLY sacs salsa asua aguas n Sling Monies LEELA ET be 6 ADJUSTMENT uu eee oth apo ay ee enc Sam sa BE Ta asiy Sea ae eet Pgh CLE CORTE Gaga e an Wa a a a Sa BSE 10 EXERCISE GUIDELINES wu y Sa mu 5 a Da tlie ies clans arate tli apa 5 1 PARISEIST L ul Ba ga ngak ga na Maga pee apu e Mond EEG ach aad S bay Pe rare ete 14 EXPLODED DRAWING yeaa Rion dene oe 15 ORDERING REPLACEMENT PARTS 5285 boda e ag a a PA a PA BA Gg a ISG a a eah Back Cover 90 DAY FULL WARRANTY ss wee cca gana ees yah aaa ae oe Na BEBAN GG Back Cover
4. Rest 15 into an Upright 1 Turn the Weight Rest so the locking pin is wrapped around the Upright Repeat this step with the other Weight Rest 15 Make sure that the Weight Rests are at the same height 5 f 14 Locking Pin 6 7 8 iU 15 NG 1 Locking Pin 0 5 o c 9 Orient the Backrest Tubes 7 with the indicated 9 holes in the position shown Attach the Backrest Tubes to the Backrest 8 with four M6 x 38mm Screws 32 and four M6 Washers 22 Do not tighten the Screws yet 10 Lubricate an M10 x 142mm Bolt 23 with the included grease packet Attach the Backrest Tubes 7 to the welded tube on the Bench Frame 3 with the Bolt two M10 Washers 30 and an M10 Nylon Locknut 31 Do not overtighten the Nylon Locknut the Backrest Tubes must pivot easily See step 9 and tighten the M6 x 38mm Screws 32 11 Attach the Seat 9 to the Bench Frame 3 with four M6 x 16mm Screws 24 Make sure that the Seat is oriented as shown 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 MENT beginning on page 10 ADJUSTMENT 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 adjust
5. 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 11 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 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 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 wais
6. ademark SM Service Mark of Sears Brands LLC Marca Registrada Marca de Fabrica SM Marca de Servicio de Sears Brands LLC 90 DAY FULL WARRANTY If this Sears 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 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 Hoffman Estates IL 60179 Part No 252484 RO407A Printed in China 2007 ICON IP Inc
7. ake sure that the Joint Plates 11 35 are oriented as shown 2 Attach one end of the Crossbar 2 to two Joint Plates 11 35 with two M10 x 66mm Bolts 28 gt and two M10 Nylon Locknuts 31 Do not tight en the Nylon Locknuts yet 9 9 Attach the other end of the Crossbar 2 in the same way Ss ER OO Os 3 Attach the Front Leg 4 to the Bench Frame 3 with an M10 x 19mm Screw 5 an M10 x 66mm Bolt 28 an M10 Washer 30 and an M10 Nylon Locknut 31 Do not tighten the Nylon Locknut or Screw yet 4 Attach the Bench Frame 3 to the Crossbar 2 4 9 with two M10 x 68mm Bolts 27 and two M10 Nylon Locknuts 31 Do not tighten the Nylon j 8 Locknuts yet K 7 a 5 8 Insert the Support Rod 14 into a set of holes in the Uprights 1 Turn the Support Rod so the locking pin is wrapped around the Upright Tighten the M10 Nylon Locknuts 31 and M10 x 19mm Screw 5 used in steps 1 4 Lubricate the M10 x 60mm Bolt 25 with part of the included grease packet Attach the Leg Lever 6 to the Front Leg 4 with the Bolt and an M10 Nylon Locknut 31 Do not overtighten the Nylon Locknut the Leg Lever must pivot easily Insert a Pad Tube 12 into the Leg Lever 6 Slide a Foam Pad 13 onto each end of the Pad Tube Repeat this step with the other Pad Tube 12 Insert a Weight
8. amount of weight on the weight rests to balance the weight 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 When using the backrest in an inclined posi tion make sure that the support rod is insert ed completely through both uprights and that the support rod is turned to the locked position If you feel pain or dizziness while exercising stop immediately and cool 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 250 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 47 in 119 cm Width 30 in 76 cm Dep
9. ed See EXERCISE GUIDELINES on page 11 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 QO The Backrest 8 can be used in a decline position a Q level position or two incline positions To use the 1 Backrest in the decline position remove the Support Rod 14 and lay the Backrest on the Crossbar 2 To use the Backrest 8 in the level or inclined posi tion lift the Backrest and insert the Support Rod 14 through one of the set of holes in the Uprights 1 Rotate the locking pin into place around the Upright A WARNING When using the Backrest 8 in a level or incline position insert the Support Rod 14 completely through both Uprights 1 and turn it to the locked position ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 6 slide the desired weights not included onto the weight tube A WARNING Do not place more than 50 Ibs 23 kg on the Leg Lever 6 ADJUSTING THE WEIGHT RESTS Q To change the height of the Weight Rests 15 15 i Locking remove them from the U
10. ions 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 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 PERSONALIZING YOUR EXERCISE PROGRAM Determining the appropriate length of time for each workout and the number of repetitions or sets to com plete 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
11. prights 1 and insert them On Pin into the desired set of holes Rotate the Weight Rests Q 19 so that the locking pins wrap around the Uprights Locking 5 15 Pin 1 o A WARNING Always set both TA Weight Rests 15 at the same height Se Ze 10 EXERCISE GUIDELINES TH E 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 Select a moderate amount of resistance and increase the number of rep etit
12. r Cap Grease Packet Note 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 1 877 992 5999 These parts are not illustrated 14 EXPLODED DRAWING Model No 831 15707 0 90407 A 18 21 X O GN 15 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 www sears com or maintenance agreement Canada on a product serviced by Sears To purchase a protection agreement U S A 1 800 827 6655 U S A 1 800 361 6665 Canad Para pedir servicio de reparaci n a domicilio y para ordenar piezas 1 888 SU HOGAR 1 888 784 6427 Sears Registered Trademark TM Tr
13. stitutional 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 protect the floor or carpet Make sure that there is enough clearance around the weight bench to mount dismount and use the weight bench Use the weight bench only on a level surface Cover the floor beneath the weight bench to protect the floor Inspect and properly tighten all parts regular ly Replace any worn parts immediately Keep children under age 12 and pets 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 SS feet with the weight bench Note The weight 11 12 13 14 15 16 Do not use a barbell that is longer than six bench does not include a barbell or weights The weight bench is designed to support a maximum user weight of 300 pounds 136 kg and a maximum total weight of 410 pounds 186 kg Do not place more than 110 pounds 50 kg including a barbell and weights on the weight rests Do not place more than 50 pounds 23 kg on the leg lever Always make sure that there is an equal amount of weight on each side of your bar bell 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
14. t 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 257709250 50 2 ATI 0 NOTES 13 PART LIST Model No 831 15707 0 R0407A Key No Qty Description Key No Qty Description 1 2 Upright 20 2 25mm Round Inner Cap 2 1 Crossbar 21 2 21mm Round Inner Cap 3 1 Bench Frame 22 4 M6 Washer 4 1 Front Leg 23 1 M10 x 142mm Bolt 5 1 M10 x 19mm Screw 24 4 M6 x 16mm Screw 6 1 Leg Lever 25 1 M10 x 60mm Bolt 7 2 Backrest Tube 26 2 25mm x 50mm Inner Cap 8 1 Backrest 27 2 M10 x 68mm Bolt 9 1 Seat 28 9 M10 x 66mm Bolt 10 2 Upright Cover 29 4 M4 x 16mm Screw 11 2 Right Joint Plate 30 M10 Washer 12 2 Pad Tube 31 13 M10 Nylon Locknut 13 4 Foam Pad 32 4 M6 x 38mm Screw 14 1 Support Rod 33 1 25mm Round Thick Inner Cap 15 2 Weight Rest 34 4 19mm Square Inner Cap 16 3 50mm Square Inner Cap 35 2 Left Joint Plate 17 1 25mm Round Angled Cap User s Manual 18 2 38mm Square Inner Cap Exercise Guide 19 4 25mm Square Inne
15. th 62 in 157 cm 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 15707 0 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 Upright Support Rod 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 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 1 877 992 5999 ss M10 x 19mm Screw 5 M6 x 16mm Screw 24 OIE M10 Nylon Locknut 31 M6 x 38mm Screw 32 M10 x 60mm Bolt 25 M6 Washer 22 M10 x 66mm Bolt 28 M10 Washer 30 M10 x 68mm Bolt 27 M10 x 142mm Bolt 23 ASSEMBLY e As you assemble the weight bench make sure all Make Assembly Easier parts are oriented as sho
16. wn 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 e For help identifying small parts use the Part Identification Chart realize that the versatile weight bench has The following tools not included are required for many parts and that the assembly process will assembly take time Most people find that by setting aside plenty of time assembly goes smoothly e Two adjustable wrenches One rubber mallet Before beginning assembly carefully read the following information and instructions e One standard screwdriver e Assembly requires two people e One Phillips screwdriver e Place all parts in a cleared area and remove the a packing materials Do not dispose of the packing Assembly will be more convenient if you have a materials until assembly is completed socket set a set of open end or closed end wrenches or a set of ratchet wrenches e Tighten all parts as you assemble them unless instructed to do otherwise Before assembling the weight bench make 1 sure that you have read and understand the information in the box above Attach a Right Joint Plate 11 and a Left Joint Plate 35 to an Upright 1 with two M10 x 66mm Bolts 28 and two M10 Nylon Locknuts 31 Do not tighten the Nylon Locknuts yet See the inset drawing Repeat this step with the other Upright 1 M
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