WEIGHT BENCH EXERCISER User`s Manual
Contents
1. 4 Attach an Upright 3 to the Left Base 2 with two M10 x 80mm Bolts 43 and two M10 Locknuts 47 Do not fully tighten the Locknuts yet Attach the other Upright 3 to the Right Base 1 in the same way 5 Slide a Bar Cradle 12 downward onto the left Upright 8 and then insert an Adjustment Pin 30 into the Bar Cradle and into one of the adjustment holes in the left Upright Attach the tether on the Adjustment Pin 30 to the Bar Cradle 12 with an M4 x 19mm Screw 42 Attach the other Bar Cradle 12 to the right Upright 8 in the same way Make sure to adjust the Bar Cradles to the same height 6 Orient the Weight Carriage 10 as shown and slide it onto the Guide 4 Slide a Weight Plate Bumper 20 onto each side of the Weight Carriage 10 7 Orient the Right and Left Frames 5 6 as shown Insert the Right Frame into the Left Frame Have a second person hold the Left and Right Frames 5 6 near the tops of the Guide 4 and the Uprights 3 Insert the Right and Left Frames 5 6 into the top of the Guide 4 Attach the Right and Left Frames with two M10 x 75mm Bolts 45 four M10 Washers 55 and two M10 Locknuts 47 Do not fully tighten the Locknuts yet Attach the Right Frame 5 to the right Upright2. Model No 831 14933 1 Serial No Write the serial number in the space above for reference Assembly Operation 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 Keep this manual for future reference WEIGHT BENCH EXERCISER User s Manual TABLE OF CONTENTS WARNING DEGAL PLACEMENT puella Spia ea ee rags oye eds seas gaia a A a 2 IMPORTANT PRECAUTIONS 00000 e ARRE LOR Aa 3 EFOREYOW BEGIN iatale alee Mea daa Ree hee ila ks keaton a Wie eee 4 PART IDENTIFICATION CHART oi a ba dae bea eee ee 5 ASSEMBLY pie A Upon Enel bad Mogan a Git a oe Deel Fa dade end tae id 6 ADJUSTMENT see scat Aare A A ITA LIRA aad AA lie 16 MAINTENANCE lt A lin A ects AE 18 CABLE DIAGRAM a a tine o None A eae La Cotes I nd O 19 EXERCISE GUIDELINES 2 264444 iii hed ded label AGILE Mid ALIA REI 21 PAR PEST O a E i A A na 22 EXPLODED DRAWING da cs esi i e EE a PA ee ee Ae eS 23 ORDERING REPLACEMENT PARTS ii ea Sees e See iG back ack Cover 90 DAY FULL WARRANTY socio 4 AR bee ba Sod oe Ra alae hee a Fe dae ee Saad 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 deca
3. 3 with two M10 x 80mm Screws 43 and a Plate 51 Do not fully tighten the Screws yet Attach the Left Frame 6 to the left Upright 3 in the same way Orient the Crossbar 8 as shown Attach the Crossbar to the Uprights 3 with four M10 x 80mm Screws 43 and two Plates 51 Do not fully tighten the Screws yet Orient the Center Frame 7 as shown Attach the Center Frame to the Right and Left Frames 5 6 and to the Crossbar 8 with four M10 x 80mm Bolts 43 four M10 Washers 55 and four M10 Locknuts 47 Do not fully tighten the Locknuts yet 10 Cable Assembly 10 IMPORTANT See the CABLE DIAGRAM on 11 page 19 Cut along the dotted line and lay the CABLE DIAGRAM beside this manual for reference while you assemble the cables and the pulleys Identify the six Pulley Bushings 38 and the two Spacers not shown Identify the Short Cable 31 Orient the Short Cable so that the end with the stop is in the loca tion shown Route the Short Cable 31 through the Center Frame 7 as shown insert a Pulley 82 under the Short Cable 31 Attach the Pulley inside the Center Frame 7 with an M10 x 55mm Bolt 40 two M10 Washers 55 two Pulley Bushings 38 and an M10 Locknut 47 Insert a Pulley 32 under the Short Cable 31 Attach the Pulley 32 inside the Center Fram
4. Sears Roebuck and Co Hoffman Estates IL 60179 sa Part No 365558 R0814A Printed in China 2014 ICON Health amp Fitness Inc
5. variety to your workouts vary the exercises from workout to workout Cooling Down Finish with 5 to 10 minutes of stretch ing 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 without pausing The exertion stage of each repeti tion 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 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 completed Record your weight and key body measurements once a month To achieve good results make exercise a regular and enjoyable part of your life PART LIST Key No Qty Description 1 1 Right Base 2 1 Left Base 3 2 Upright 4 1 Guide 5 1 Right Frame 6 1 Left Frame 7 1 Center Frame 8 1 Crossbar 9 1 VKR Frame 10 1 Weight Carriage 11 1 Foot Plate 12 2 Bar Cradle 13 1 Back Pad 14 2 Arm Pad 15 2 VKR Handle 16 1 R
6. M10 x 80mm Screws 43 23 Make sure that all parts are properly tightened before you use the weight bench Note Extra parts may be included The use of all remaining parts will be explained in ADJUSTMENT starting on page 16 15 ADJUSTMENT This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 21 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 that all parts are properly tightened each time you use the weight bench Replace any worn parts immedi ately To clean the weight bench use a damp cloth and a mild non abrasive detergent do not use solvents ATTACHING WEIGHT PLATES TO THE WEIGHT CARRIAGE Slide the desired weight plates A not included onto the weight tubes on the Weight Carriage 10 Then secure a Weight Clip 19 onto each weight tube A WARNING Piace an equal amount of weight on each weight tube on the Weight Carriage 10 Do not place more than 150 Ibs 68 kg on the Weight Carriage Always secure weight plates with Weight Clips 19 ADJUSTING THE BAR CRADLES To adjust the height of the left Bar Cradle 12 remove the Adjustment Pin 30 slide the Bar Cradle upward or downward to the desired position and then insert
7. bly may be easier if you have a set of materials until you finish all assembly steps wrenches To avoid damaging parts do not use power tools Left parts are marked L or Left and right parts are marked R or Right The Three Stages of the Assembly Process Frame Assembly You will begin by assembling the cables and pulleys that connect the weight the bases and the uprights that form the skeleton of carriage to the frame the weight bench VKR Assembly During this stage you will Cable Assembly During this stage you will attach assemble the VKR frame and pads 1 Goto www weiderservice com registration on your computer and register your product activates your warranty saves you time if you ever need to contact Customer Care allows us to notify you of upgrades and offers Note If you do not have Internet access call 1 877 992 5999 and register your product Frame Assembly 2 Orient the Right and Left Bases 1 2 as shown insert the Right Base into the Left Base Attach the Guide 4 to the Right and Left Bases 1 2 with two M10 x 55mm Carriage Bolts 56 and two M10 Locknuts 47 Do not fully tighten the Locknuts yet 3 Attach the Foot Plate 11 to the Guide 4 with an M10 x 75mm Screw 45 an M10 Washer 45 55 two M10 x 85mm Bolts 41 and two PA M10 Locknuts 47 Do not fully tighten the Locknuts yet
8. e and left side are determined relative to a person facing the weight bench PART IDENTIFICATION CHART Use the drawings below to identify the small paris needed for assembly The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual Note If a part is not in the hardware kit check to see if it has been preassembled Extra parts may be included If a part is miss ing please call 1 877 992 5999 OH an tn M10 Locknut 47 M4 x 19mm M6 x 16mm Screw 44 M10 Washer 55 Screw 42 m St H M10 x 15mm Screw 50 M10 x 20mm Screw 53 M10 x 45mm Bolt 39 OO H M10 x 50mm Bolt 46 M10 x 55mm Bolt 40 mo con M10 x 55mm Carriage Bolt 56 M10 x 75mm Bolt Screw 45 M10 x 80mm Bolt Screw 43 su B M10 x 85mm Bolt 41 ASSEMBLY Assembly requires two persons To identify small parts see page 5 Due to its weight and size the weight bench In addition to the included tool s assembly should be assembled in the location where it will requires the following tool s be used Make sure that there is enough clear ance to walk around the weight bench as you two adjustable wrenches assemble it one Phillips screwdriver E3 k Place all parts in a cleared area and remove the packing materials Do not dispose of the packing Assem
9. e 7 with an M10 x 55mm Bolt 40 two M10 Washers 55 two Pulley Bushings 38 and an M10 Locknut 47 11 12 Route the Short Cable 31 over a Pulley 32 Attach the Pulley 32 inside the Center Frame 7 with an M10 x 55mm Bolt 40 two M10 Washers 55 two Pulley Bushings 38 and an M10 Locknut 47 Make sure to leave slack in the Short Cable 31 in the indicated location 13 Insert a Pulley 82 into the loop of the Short Cable 31 as shown Orient two Pulley Plates 34 as shown Using the first hole in the Pulley Plates 34 attach two Half Guards 35 the Pulley Plates and a Cable Trap 33 to the Pulley 32 with an M10 x 50mm Bolt 46 and an M10 Locknut 47 Make sure that the Cable Trap 33 is oriented to hold the Short Cable 31 in the groove of the Pulley 32 14 Attach the end of the Short Cable 31 to the Weight Carriage 10 with an M10 x 15mm Screw 50 12 15 16 17 See the CABLE DIAGRAM Identify the Long Cable 52 Orient the Long Cable 52 so that the end with the stop is in the location shown Route the Long Cable through the Guide 4 Insert a Pulley 32 over the Long Cable 52 inside the Guide 4 Attach the Pulley with an M10 x 45mm Bolt 39 and an M10 Locknut 47 In
10. ediately The weight bench can be cleaned with a damp cloth and mild non abrasive detergent do not use solvents to clean the weight bench TIGHTENING THE CABLES Woven cable the type of cable used on the weight bench can stretch slightly when it is first used If there is slack in the cables before resistance is felt the cables should be tightened To tighten the cables first place a few weight plates on the weight carriage Slack can be removed from the cables in the following way Remove an M10 Locknut 47 and an M10 x 50mm olt 46 from two Half Guards 35 two Pulley Plates 34 a Cable Trap 33 and a Pulley 32 Reattach the Pulley 32 the Cable Trap 33 and the Half Guards 35 to a hole closer to the center of the Pulley Plates 34 Make sure that the Cable Trap is oriented to hold the Short Cable 31 in the groove of the Pulley and that the Short Cable and Pulley move smoothly Do not overtighten the cables If the cables are overtightened the weight carriage will lift away from the base of the weight bench If a cable tends to slip off the pulleys often it may have become twisted Remove the cable and reinstall it If the cables need to be replaced see the part ordering information on the back cover of this manual 18 CABLE DIAGRAM The diagram below shows the proper routing of the cables The numbers in each drawing show the proper r
11. 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 Combine strength training and aero bic exercise by following this type of program Strength training 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 wo KOUT 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 21 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 workout with at least one day of rest Warming Up Start with 5 to 10 minutes of stretch ing 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
12. l in the location shown Note The decal s may not be shown at actual size AWARNING 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 Replace label if damaged illegible or removed AE Maximum user weight 300 Ibs AWARNING User Weight Max 300 LBS Weight Crutch Max 310 LBS Leg Developer Max 150 LBS Weight Carriage Max 150 LBS Chest Fly Per Arm Max 50 LBS Product may not offer all listed exercises IMPORTANT PRECAUTIONS AWARNI NG 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 injury or property damage sustained by or through the use of this product 1 It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions 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 The weight bench is intended for home use only Do not use the weight bench in a com mercial rental or institutional set
13. oute of that cable Cut along the dotted line and refer to this diagram while you assemble the cables and the pulleys If the cables and the pulleys are not assembled correctly the weight bench will not function properly and damage may occur Make sure that the cable traps do not touch or bind the cables After you assemble the weight bench save this diagram with this manual for future reference Short Cable 31 10 ft 4 in 315 cm Long Cable 52 12 ft 4 in 877 cm 19 NOTES 20 EXERCISE GUIDELINES FOU RTYPESO F STRENGTH WORKOUTS Note A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions Muscle Building Work your muscles near their maxi mum capacity and progressively increase the intensity of your exercise Adjust the intensity level of an indi vidual exercise as follows Change the amount of resistance used Change the number of repetitions or sets performed Use your own judgment to determine 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 Tone your muscles by working them to a moderate percentage of their capacity Select a moder ate amount of resistance and increase the number of repetitions
14. ow Bar 17 1 Lat Bar 18 1 Chain 19 2 Weight Clip 20 4 Weight Plate Bumper 21 2 Tube Cap 22 4 Handle Cap 23 2 Frame Cap 24 2 Base Cap 25 2 Upright Cap 26 5 Foot 27 2 VKR Frame Cap 28 1 Weight Carriage Bumper 29 6 Square Bushing 30 2 Adjustment Pin Key No Qty ONARANNNRNWAHANNWWOANA ANNAN fang Model No 14933 1 RO814A Description Short Cable Pulley Cable Trap Pulley Plate Half Guard VKR Pin Spacer Pulley Bushing M10 x 45mm Bolt M10 x 55mm Bolt M10 x 85mm Bolt M4 x 19mm Screw M10 x 80mm Bolt Screw M6 x 16mm Screw M10 x 75mm Bolt Screw M10 x 50mm Bolt M10 Locknut Weight Carriage Cap Lat Bar Cap M10 x 15mm Screw Plate Long Cable M10 x 20mm Screw Cable Clip M10 Washer M10 x 55mm Carriage Bolt Handle User s Manual Exercise Guide 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 call 1 877 992 5999 These parts are not illustrated 22 Model No 14933 1 R0814A EXPLODED DRAWING Get it fixed a r 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 Sea
15. rs 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 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 Calls Registered Trademark Trademark Service Mark of Sears Brands LLC Marca Registrada Marca de Fabrica SM Marca de Servicio de Sears Brands LLC 90 DAY FULL WARRANTY 7 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 replace ment 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
16. sert a Pulley 32 over the Long Cable 52 inside the Guide 4 Attach the Pulley with an M10 x 45mm Bolt 39 and an M10 Locknut 47 Route the Long Cable 52 over a Pulley 32 Attach two Half Guards 35 and a Cable Trap 33 to the Pulley Plates 34 and the Pulley 32 with an M10 x 50mm Bolt 46 and an M10 Locknut 47 Make sure that the Cable Trap 33 is oriented to hold the Long Cable 52 in the groove of the Pulley 32 18 Attach the end of the Long Cable 52 to the Guide 4 with an M10 x 45mm Bolt 39 two Spacers 37 and an M10 Locknut 47 19 Slide a Weight Plate Bumper 20 onto the tube on the Left Base 2 Then slide a Weight Plate Bumper onto the tube on the Right Base 1 20 Orient the VKR Frame 9 as shown Attach an Arm Pad 14 to the VKR Frame with four M6 x 16mm Screws 44 Then attach a VKR Handle 15 to the VKR Frame 9 with an M10 x 20mm Screw 53 and an M10 Washer 55 Repeat this step to attach the other Arm Pad 14 and the other VKR Handle 15 to the VKR Frame 9 14 21 Attach the Back Pad 13 to the VKR Frame 9 with four M6 x 16mm Screws 44 22 Attach the VKR Frame 9 to the Guide 4 with the VKR Pin 86 See steps 2 3 4 7 and 9 Tighten the M10 Locknuts 47 See steps 7 and 8 Tighten the
17. the Adjustment Pin into one of the adjustment holes in the left Upright 3 Make sure that the Adjustment Pin is firmly engaged in an adjustment hole Adjust the right Bar Cradle 12 in the same way Make sure to adjust the Bar Cradles to the same height A WARNING bo not place a barbell with more than 310 Ibs 141 kg of weight on the Bar Cradles 12 Note A barbell is not included 16 ATTACHING THE ACCESSORIES Attach the Lat Bar 17 to the Short Cable 31 at the high pulley station with a Cable Clip 54 For some exercises attach the Chain 18 between the Lat Bar 17 and the Short Cable 31 with two Cable Clips 54 Adjust the length of the Chain between the Lat Bar and the Short Cable so that the Lat Bar is in the correct starting position for the exercise to be performed The Lat Bar 17 the Row Bar 16 or the Handle 57 can be attached to the Long Cable 52 at the low pulley station in the same way ATTACHING THE VKR FRAME Attach the VKR Frame 9 to the Guide 4 with the VKR Pin 36 Remove the VKR Frame from the weight bench when it is not in use 17 MAINTENANCE Make sure that all parts are properly tightened each time you use the weight bench Replace any worn parts imm
18. ting 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 Keep children under age 12 and pets away from the weight bench at all times 9 10 11 12 13 14 15 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 Keep hands and feet away from moving parts The weight bench is designed to support a maximum user weight of 300 Ibs 136 kg Do not place more than 150 lbs 68 kg of weight on the weight carriage Do not place more than 310 Ibs 141 kg of weight includ ing a barbell on the bar cradles Note A barbell is not included Before you use the bar cradles make sure that the adjustment pins are fully inserted through the bar cradles and through the uprights Do not use a barbell that is longer than 6 ft 1 8 m with the weight bench Make sure that the cables remain on the pul leys at all times If the cables bind while you are exercising stop immediately and make sure that the cables are on the pulleys O
19. ver exercising may result in serious injury or death If you feel faint if you become short of breath or if you experience pain while exercising stop immediately and cool down BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER PRO weight bench 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 reading this manual please see the back cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Length 4 ft 9 in 146 cm Width 4 ft 2 in 128 cm Height 7 ft 3 in 221 cm lt A Adjustment Pin High Pulley Station Bar Cradle Pull up Bar dle NI VKR Frame Upright j Left Side LI j ELALLA N Weight Carriage Low Pulley Station ii NH Right Side O Foot Plate i i N Weight Clip No E Weight Tube Lat Bar Uy JJ Cable Clip TS Row Ba DTT Handle Note The terms right sid
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