WEIGHT BENCH EXERCISER User`s Manual
Contents
1. 75 Insert the M10 x 68mm Bolts 113 from the other side 12 13 14 See the inset drawing Attach the Large Base Cap 117 to the Rear Base 33 with an M4 x 16mm Screw 107 and an M8 x 16mm Screw 98 Attach the Rear Base 33 to the Center Base 32 with two M10 x 78mm Bolts 110 two M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet Set the Center Base 32 inside of the Foot Plate 48 Attach the Foot Plate to the Center Base with two M10 x 68mm Bolts 113 two M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet Press two 48mm Tapered Inner Caps 63 and a 51mm x 76mm Inner Cap 64 into the Storage Leg 45 Attach the Base Cap 47 to the Left Base 35 with an M4 x 16mm Screw 107 and an M10 x 19mm Screw 118 Orient the Storage Leg 45 so that the longer side of the plate is in the indicated position Longer 4 Attach the Storage Leg to the Left Base 35 with Side 4 two M10 x 92mm Carriage Bolts 111 and two M10 Nylon Locknuts 97 Attach the Left Base 35 to the Center Base 32 with three M10 x 68mm Bolts 113 three M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet 15 16 17 18 Press a 32mm Square Inner Cap 66 into the Right Base 34 Attach a Base Cap 47 to the Right Base with an M4 x 16mm Screw 107 and an M10 x 19mm Screw 118 Attach the Right Base 342. 97 Make sure the bolt heads are set inside the hex holes in the Rear Upright Do not tighten the Locknuts yet 27 Attach the Rear Top Frame 39 to the Center Upright 37 with two M10 x 78mm Bolts 110 two M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet Attach the Rear Top Frame 39 to the Top Frame 40 with two M10 x 127mm Bolts 126 four M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet 28 Press two 50 Square Inner Caps 22 into the Butterfly Frame 42 Attach the Butterfly Frame 42 to the Rear Top Frame 39 with two M10 x 78mm Boits 110 two M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet Attach the Butterfly Frame 42 to the Center Upright 37 with two M10 x 68mm Bolts 113 two M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet Tighten of the M10 Nylon Locknuts 97 used in steps 11 28 Tighten the 1 4 x 14mm Allen Head Set Screws 119 used in step 22 and the 1 4 x 9 5mm Allen Head Set Screws 120 used in step 23 29 Lubricate both axles on the Butterfly Frame 42 with grease Press two 50mm Square Inner Caps 22 into the ends of the Right Fly Arm 43 Insert a Fly Arm Bushing 92 into the Arm Wet the end of the Arm with soapy water and slide a Fly Foam Pad 95 onto it Have another person slide the Right Fly Arm 43 onto the righ
3. Place the decal on the weight bench in 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 IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 10 11 Read all instructions in this manual before using the weight bench Use the weight bench only as described this manual Itis 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 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 Keep children under 12 and pets away from weight bench at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising Make sure that the cables remain on the pul leys at all times If the cables bind as you are exercising stop immediately and make sure that the cables are on the pulleys Always set both safety spotters at the same height
4. Angled Cap 62 QU 25mm Round Outer Cap 94 25mm Retainer Ring 93 M10 Washer 99 M8 Washer 100 M6 Washer 101 LJ 25mm Square Inner Cap 31 OM 25mm Round Inner Cap 26 M 32mm Square Inner Cap 66 E M10 x 50mm Screw 108 Cf M10 x 45mm Bolt 112 E M6 x 38mm Screw 102 L M10 x 25mm Screw 121 pl M10 x 19mm Hex Head Bolt 132 10 19mm Screw 118 Lj M8 x 16mm Screw 98 M8 x 16mm Shoulder Bolt 129 L M6 x 16mm Screw 104 M4 x 16mm Screw 107 1 1 4 14mm Screw 119 10 x 60mm Bolt 128 M8 x 63mm Bolt 106 6 63mm Screw 103 M10 x 65mm Flat Head Screw 27 M10 x 68mm Bolt 113 M6 x 72mm Screw 105 M10 x 72mm Hex Head Bolt 130 M10 x 73mm Bolt 115 M10 x 75mm Bolt 127 M10 x 78mm Bolt 110 M10 x 81mm Bolt 122 M10 x 88mm Bolt 114 M10 x 91mm Bolt 116 M10 x 92mm Carriage Bolt 111 D M10 x 127mm Bolt 126 10 155mm Bolt 109 uM 51mm x 76mm Inner Cap 64 WW 60 Square Inner Cap 65 M 50mm Square Inner Cap 22 QU E 48mm Tappered Inner Cap 63 48mm Round Inner Cap 23 PART LIST Model 831 153320 Key Qty N N OO P v N X 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 NBSSASARSNISOONOMHON F aN AN A aan sch sch WA sch A Serf ee
5. 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 PROFORM C840 weight bench The weight bench offers an impressive array of weight stations designed to devel op 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 sys tem 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 Right Side Lat Bar Locking Bar Butterfly Arm Guide Bar Safety Spotter Curl Pad Seat Leg Lever 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 153320 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 ASSEMBLED DIMENSIONS Height 84 in Width 84 in Length 97 in Left Side Barbell Weight Carriage Backrest Storage Tube Foot Plate Ankie Strap Curl Bar Note The right side and the left side are determined rel
6. be able to pivot easily 4 Lubricate an M10 x 81mm Bolt 122 with grease Attach the lower hole in the Adjustment Lever 11 to the Bench Frame 1 with the Bolt and an M10 Nylon Locknut 97 Do not overtighten the Locknut the Adjustment Lever must be able to pivot easily Hold the handle on the Adjustment Lever 11 so that the upper hole is above the Bench Frame 1 Slide the M10 x 65mm Flat Head Screw 27 through the indicated side of the Lever over the 122 Bench Frame and tighten it into the other side of Lubricate the Adjustment Lever Make sure that the threads of the Screw show through the Adjustment Lever Do not overtighten the Screw 5 Press four 25mm Square Inner Caps 31 into the ends of the Backrest Tubes 8 Attach the Backrest Bracket 7 to the Backrest Tubes 8 with four M10 x 45mm Bolts 112 four M10 Washers 99 and four M10 Nylon Locknuts 97 Make sure the Backrest Tubes are orient ed so that the indicated holes are closer to the bottom Do not tighten the Locknuts yet Insert the Backrest Bracket 7 through the slot in the Bench Frame 1 and under the Adjustment Lever 11 Make sure that the M10 x 72mm Flat Head Screw 27 is under the Backrest Bracket arm Lubricate an M10 x 155mm Bolt 109 with grease Attach the Backrest Tubes 8 to the Bench Frame 1 with the Bolt two M10 Washers 99 and an M10 Nylon Locknut 97 Do not overtighten the Locknut the Backrest Tubes must be a
7. for a toning work out 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 D MUS Be m WW EE wv KAN 70 slowly as you stretch and do not bounce Ease into each stretch gradually and go only as far as you can without strain Stretch ng at the end of each workout is an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout The chart on pages 26 and 27 of this manual can be pho tocopied and used to schedule and record your work outs List the date the exercises performed the resist ance used and the numbers of sets and repetitions completed Record your weight and key body meas urements at the end of every month Remember the key to achieving the greatest results is to make exer cise 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 i
8. to the Center Base 32 with three M10 x 68mm Bolts 113 three M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet Using a rubber mallet tap the left Rack Foot 46 into the Left Base 35 Attach the Rack Foot to the Left Base with two M10 x 68mm Bolts 113 four M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet Attach the other Rack Foot not shown to the Right Base not shown in the same manner Attach the Right Spotter Hook 53 to a Safety Spotter 52 with an M8 x 12mm Shouider Bolt 131 and an M8 Nylon Locknut 96 Make sure the bolt head is on the same side as the han dle Slide the Safety Spotter 52 onto the right Guide Bar 41 and engage the Right Spotter Hook 53 into an adjustment hole near the bottom of the Right Upright 133 Assemble the Left Spotter Hook 54 and a Safety Spotter 52 in the same manner Always set both Safety Spotters 52 at the same height Identify the Left and Right Barbe Gliders 51 123 by the position of the screw holes Slide each Barbell Glider 51 123 onto the Guide Bar 41 next to the indicated Upright 36 133 Make sure the Barbell Gliders are orient ed as shown 10 19 Press a Round Joint Bushing 74 into the Left Frame Joint 49 Attach the Top Frame 40 to the Left Frame Joint 49 with two M10 x 91mm Bolts 116 four M10 Washers 99 and two M10 Nylon Locknuts 97 Do not ti
9. 0 Nylon Locknut 97 Make sure the Cable Trap is oriented to hold the Cable in the groove of the V pulley 34 Attach the Butterfly Cable 83 to the Right Fly Arm 43 with an M8 x 16mm Shoulder Bolt 129 and an M8 Nylon Locknut 96 35 Locate the Lat Cable 81 Route the Cable up through the Rear Top Frame 39 and over a 90mm Pulley 90 Attach the Pulley inside the Rear Top Frame with an M10 x 78mm Bolt 110 two M10 Washers 99 two 17mm Spacers 86 and an M10 Nylon Locknut 97 36 Route the Lat Cable 81 over a 90mm Pulley 90 and down through the Rear Top Frame 39 Attach the Pulley inside the Rear Top Frame with an M10 x 78mm Bolt 110 two M10 Washers 99 two 17mm Spacers 86 and an M10 Nylon Locknut 97 37 Wrap the Lat Cable 81 under a 90mm Pulley 90 Attach the Pulley and a Smali Cable Trap 125 to the indicated hole in the two Pulley Plates 72 with an M10 x 45mm Bolt 112 and an M10 Nylon Locknut 97 Make sure the Cable Trap is turned to hold the Cable in the groove of the Pulley 38 Wrap the Lat Cable 81 over a 90mm Pulley 90 Attach the Pulley inside the Rear Top Frame 39 with an M10 x 78mm Bolt 110 and an M10 Nylon Locknut 97 39 Attach the Lat Cable 81 to the M10 x 19mm Hex Head Bolt 132 in the Weight Carriage 71 with an M10 Nylon Locknut 97 Do not overtighten the Locknut the Cable must be able to pivot 16 40 Locate the Low Cable 82 Route
10. 7 Always make sure the Backrest Bracket is fully engaged before using the Backrest ATTACHING THE CURL POST For some exercises the Curl Post 6 must be attached to the weight bench Slide the Curl Post into the Leg Lever Bracket 5 Align the adjustment holes in the Curl Post with the adjustment hole in the Leg Lever Bracket Tighten the Curt Knob 29 into the adjustment hole in the Leg Lever Bracket Fully tight en the Knob When not being used the Post 6 can be stored on the tube on the Right Base 34 see the inset drawing USING THE OLYMPIC WEIGHT ADAPTER Press a 48mm Round Inner Cap 23 into the Olympic Adapter 24 Attach the Olympic Adapter to the Weight Tube 25 with a 1 4 x 9 5mm Allen Head Set Screw 120 Make sure that the Set Screw is in the bottom of the Adapter Press a 48mm Round Inner Cap 23 into a Weight Adapter 60 Attach the Weight Adapter to the Curl Bar 76 with a 1 4 x 9 5mm Allen Head Set Screw 120 Make sure that the Set Screw is in the bot tom of the Adapter Attach the other Weight Adapter to the Curl Bar in the same manner ADDING WEIGHTS TO THE LEG LEVER To use the Leg Lever 4 slide the desired weights not included onto the Weight Tube 25 Secure the weights with a Weight Clip 58 or 77 not shown Weights can be added to the Curt Bar not shown in the same manner Secure the weights to the Curl Bar with two Weight Clips 53 or 77 not shown AA
11. 9 D 10 120 Te A 99 8 9 97 OCEESL LES ON I9SPoIN 9ONIMV HGO d3GO 1dX3 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 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 Registered Trademark Trademark SM Service Mark of Sears Roebuck and Co Marca Registrada Marca de F brica SM Marca de Servicio de Sears Roebuck and FULL 90 DAY 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
12. 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 199800 R1103A Printed in China 2003 Sears Roebuck and Co
13. Make sure that the set screws attaching the Olympic weight adapters are properly tight ened each time the adapters are used 12 13 14 15 16 17 18 19 20 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 on the barbell guides or safety spotters Do not place more than 150 pounds on the weight carriage the leg lever or the curt bar Note The weight bench does not include weights Always place an equal amount of weight on each side of the weight carriage or barbell Always secure the weights with the weight clips when they are mounted on the weight carriage or barbell Always lower the weight carriage ma con trolled manner never let the weight carriage drop Always remove the lat bar when performing an exercise that does not require the use of the lat bar Always move your bench out of the way when performing an exercise that does not use the bench Use the curl bar only with the weight clips provided with the bench Always make sure the backrest bracket is fully engaged before using the backrest If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down 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
14. WARNING Do not place more than 150 pounds on the Weight Tube 25 or the Curl Bar 76 See the inset drawing Weights can be stored on the Storage Leg 45 ATTACHING THE ACCESSORIES To use the Lat Bar 57 attach it to the Lat Cable 81 with a Cable Clip 134 For some exercises the Chain 78 should be attached between the Lat Bar and the Lat Cable with two Cable Clips 134 Adjust the length of the Chain between the Lat Bar and the Cable so that the Lat Bar is in the correct starting position for the exercise to be performed The Ankle Strap not shown can be attached to the Low Cable not shown in the same manner ADDING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE To use the barbell or Weight Carriage 71 slide the desired amount of weight not included onto the Barbell Adapters 59 or Weight Carriage Secure the weights with the Large Weight Clips 77 WARN ING lt Do not place more than 310 pounds on the barbell or 150 pounds on the Weight Carr age 71 Always place the same triount of weight on each side of the bar bell or Weight Carriage Always secure weights with the Large Weight Clips 77 USING THE LOCKING BAR Before starting an exercise position the Locking Bar 56 in the correct position for the exercise To do this stand in front of the rack and grip the Locking Bar 56 with both hands Turn the Locking Bar until the two hooks disengage the slots in the Left and Right U
15. Weight Stop Bar Slide Bushing not used Weight Carriage Stop Weight Carriage Pulley Plate Double U bracket Round Joint Bushing Round Angled Bushing Curl Bar Large Weight Clips Chain Ankle Strap Butterfly Backrest Lat Cable Low Cable Butterfly Cable Clip Cover Cable End Clip 17mm Spacer 27mm Spacer Large Cable Trap V pulley 90mm Pulley Weight Bar Bushing Fly Arm Bushing 25mm Retainer Ring Key Qty No 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 f NNANNN AWNH DaN 0 NNO AZARDANAD ANA N 1 1 1 3 R1103A Description 25mm Round Outer Cap Fly Foam Pad M8 Nylon Locknut M10 Nylon Locknut M8 x 16mm Screw M10 Washer M8 Washer M6 Washer M6 x 38mm Screw M6 x 63mm Screw M6 x 16mm Screw M6 x 72mm Screw M8 x 63mm Bolt M4 x 16mm Screw M10 x 50mm Screw M10 x 155mm Bolt M10 x 78mm Bolt M10 x 92mm Carriage Bolt M10 x 45mm Bolt M10 x 68mm Bolt M10 x 88mm Bolt M10 x 73mm Bolt M10 x 94mm Bolt Large Base Cap M10 x 19mm Screw 1 4 x 14mm Screw 1 4 x 9 5mm Allen Head Set Screw M10 x 25mm Screw M10 x 81mm Bolt Right Barbell Glider M6 Nylon Locknut Small Cable Trap M10 x 127mm Bolt M10 x 75mm Bolt M10 x 60mm Bolt M8 x 16mm Shoulder Bolt M10 x 72mm Hex Head Bolt M8 x 12mm Shou
16. ative to a person sitting on the bench they do not correspond to right and left on the drawings in the manual ASSEMBLY Make Things Easier for Yourself This manual is designed to ensure that the weight bench can be assembled successfully by anyone Most people find that by setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the following information and instructions Assembly requires two people For help identifying small parts use the PART IDENTIFICATION CHART Tighten all parts as you assemble them uniess instructed to do otherwise As you assemble the weight bench make sure all parts are oriented as shown in the drawings Before beginning make sure you under stand the information in the box above Note Some parts described in the assem bly steps may be pre assembled Press a Notched Square Inner Cap 21 into the end of the Bench Frame 1 Attach a Base Cap 47 to the Stabilizer 2 with an M4 x 16mm Screw 107 and an M10 x 25mm Screw 121 Attach another Base Cap to the Stabilizer in the same manner Attach the Stabilizer 2 to the Bench Frame 1 with two M10 x 92mm Carriage Bolts 111 and two M10 Nylon Locknuts 97 Attach the Stabilizer to the Bench Frame with two M40 x 68mm Bolts 113 two 10 Washers 99 and two M10 Nylon Locknuts Do not tighten the Locknuts yet 2 Press a Thin Notched Square Inner Cap 135 into the bott
17. ble to pivot easily Lubricate Attach the Backrest 14 to the Backrest Tubes 8 with four M6 x 38mm Screws 102 and four M6 Washers 101 Tighten the four M10 Nylon Locknuts 97 used in steps 1 and 5 Attach the Seat 15 to the Bench Frame 1 with an M6 x 63mm Screw 103 an M6 Washer 101 and two M6 x 16mm Screws 104 9 Slide the Thick Pad Tube 10 into the hole in the Leg Lever Bracket 5 Wet both sides of the Pad Tube with soapy water Slide two Small Foam Pads 18 onto the Tube as shown Press two Small Pad Caps 20 into the Pad Tube Slide a Pad Tube 9 into a hole in the Leg Lever 4 Wet both sides of the Pad Tube with soapy water Slide two Large Foam Pads 17 onto the Pad Tube as shown Press two Large Pad Caps 19 into the Pad Tube Repeat with the other Pad Tube 10 Attach the Curl Pad 16 to the Post 6 with two M6 x 16mm Screws 104 11 Press a Round Angled Bushing 75 into a Rack Foot 46 Attach a Guide Bar 41 to the Rack Foot 46 with an M10 x 50mm Screw 108 and an M10 Washer 99 Attach the Right Upright 133 which has num bers on the indicated side to the Rack Foot 46 with two M10 x 68mm Bolts 113 four M10 Washers 99 and two M10 Nylon Locknuts 97 Make sure the Bolts are inserted from the side shown Do not tighten the Locknuts yet Repeat this step with the Left Upright 36 not shown Guide Bar 41 Rack Foot 46 and Round Angled Bushing
18. d Replace any worn parts immediate ly The weight bench can be cleaned using a damp cloth and mild non abrasive detergent Do not use solvents 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 Slack can be removed from the cables in several ways See drawing 1 To tighten the cables remove the M10 Nylon Locknut 97 and the M10 x 45mm Bolt 112 from the lower 90mm Pulley 90 Cable Trap 125 and the Pulley Plates 72 Reattach the Pulley and the Cable Trap between a set of holes closer to the center of the Pulley Plates with the Bolt and Locknut Make sure the Cable Trap is oriented to hold the Low Cable 82 in the groove of the Pulley See drawing 2 Additional slack can be removed from the cables by tightening a cable into the M6 Nylon Locknut 124 inside a Cable End Clip 85 To do this oul the Clip Cover 84 back and use pliers to tighten the Locknut Replace the Cover Do not overtighten the cables If a cable slips off the pulleys repeatedly it may have become twisted Remove the cable and re instali it If the cables need to be replaced see ORDERING REPLACEMENT PARTS on the back cover of this manual 23 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS MUSCLE BUILDING To increase the size and strength of your muscles push them close t
19. de 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 parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise guide accompany ing this manuat 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 24 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
20. ghten the Locknuts yet Assemble the Right Frame Joint 50 to the Top Frame 40 in the same manner 20 Attach the Left Frame Joint 49 to the Left Upright 36 with two M10 x 91mm Bolts 116 four M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet Attach the Left Frame Joint 49 to the Guide Bar 41 with an M10 x 50mm Screw 108 and an M10 Washer 99 Assemble the Right Frame Joint 50 in the same manner 21 Slide the Weight Bar 55 through the Left Barbell Glider 51 the Locking Bar 56 and the Right Barbell Glider 123 Make sure the Locking Bar is oriented as shown Engage the hooks on the Locking Bar 56 into a set of holes in the Uprights 36 133 22 Slide a Weight Stop 67 onto the Weight Bar 55 Thread a 1 4 x 14mm Allen Head Set Screw 119 into the Weight Stop and the hole in the Weight Bar Do not tighten the Screws yet Thread a 1 4 x 14mm Screw 119 into the Left Barbell Glider 51 Repeat this step with the Right Barbeli Glider not shown and the other Weight Stop not shown 11 23 Press a 48mm Tapered Inner 63 into a 24 Barbell Adapter 59 Slide the Barbeli Adapter 59 onto the Weight Bar 55 Thread a 1 4 x 9 5mm Allen Head Set Screw 120 into the Barbel Adapter Do not tighten the Screw yet Repeat this step with the other Barbell Adapter not shown Attach the Center Upright 37 to the Center Base 32 a
21. lder Boit M10 x 19mm Head Bolt Right Upright Cabie Clip Thin Notched Square Inner Cap User s Manual Exercise Guide Grease Pack Allen Wrench Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts EXPLODED DRAWING Model 831 153320 R1103A SH On 86 126 TB a Jb 68 86 A 99 i T 4 d n f Y a 81 OR hl Ni 91 99 90 vt A bod a 91 ox T e t es Z MU 51 i 9 ES 1 d 97 H A 2 nd ad 2 99 er d k Il 3 T 99 99 Ld 0 116 ad RI s ol ARS AES Ki M 99_ FP 97 FU en 71 22 SOS Teal d ee Pj o gt Le 133 Ze 43 1 0 92 A 129 134 99 e S E rri es wi 96 Se a GRA un Y 8 57 E yt WN ne Wes EN BE N C2 C N N E 2 D A Se 1 ES 2 zi Sas amp ff Di o SS d 796 V 1 A DA V II wei 120 L E OS dg SEM a sde TJ 99 7m Is 086 Le 113 Ke A SS SS uy amp f us Y ech Se E Se A m E FU 89 2 MW 97 4 oe E 99 9 AS E 1 A gt Geo EX 97 lt a M y 18 5 SON 9 AL AI 10 1 Ai is ER WA E a m 48 go LN AS Pad i So 120 59 84 af IEA Pos 26 124 9
22. nd Rear Base 33 with an M10 x 78mm Bolt 110 an M10 Washer 99 and an M10 Nylon Locknut 97 Do not tighten the Locknut yet Attach the Center Upright 37 to the Center Base 32 with an M10 x 75mm Bolt 127 two M10 Washers 99 and an M10 Nylon Locknut 97 Do not tighten the Locknut yet Attach a Weight Carriage Stop 70 to the Rear Upright 38 at the indicated hole with an M10 x 88mm Bolt 114 and an M10 Nylon Locknut 97 Make sure the Square Carr age Bushing 61 is on top Attach the Rear Upright 38 with the hexagonal holes on the indicated side to the Rear Base 33 with two M10 x 75mm Bolts 127 four M10 Washers 99 and two M10 Nylon Locknuts 97 Do not tighten the Locknuts yet Holes 12 25 Press two 48mm Tapered Inner Caps 63 into the Weight Carriage 71 Insert an M10 x 19mm Hex Head Bolt 132 into the bracket on the Weight Carriage from the side shown Orient the Weight Carriage 71 as shown and slide it onto the Rear Upright 38 Attach the Weight Carriage Stop 70 to the Rear Upright 38 at the indicated hole with an M10 x 88mm Bolt 114 and an M10 Nylon Locknut 97 Make sure the Square Carriage Bushing 61 is on the bottom 26 Press a 60mm Square Inner Cap 65 into the Rear Top Frame 39 Attach the Rear Top Frame 39 to the Rear Upright 38 with two M10 x 72mm Hex Head Bolts 130 two M10 Washers 99 and two M10 Nylon Locknuts
23. nner thigh Trapezius upper back Rhomboideus upper back Posterior Deitoid 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 l J K L M N 5 U V W X WEIGHT TUESDAY AEROBIC EXERCISE OTT Date ee Seat 09 WEDNESDAY Date p g THURSDAY AEROBIC EXERCISE Date E p Make photocopies of this page for scheduling and recording your workouts 26 WEIGHT SETS TUESDAY AEROBIC EXERCISE Date WEDNESDAY Date uL E THURSDAY AEROBIC EXERCISE Date TN METRO FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 27 PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used in assembly The number in parentheses by each draw ing is 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 not in the parts bag check to see if it has been pre attached If a part is missing call toll free 1 800 999 3756 QU E M8 x 12mm Shoulder M10 Nylon Locknut 97 Bolt 131 poe KM O 1 4 x 9 5mm Allen 27 Head Get 120 M8 Nylon Locknut 96 O H M6 Nylon Locknut 124 25mm Round
24. o 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 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 c
25. om of the Bench Leg 3 Attach the Smail Base Cap 13 to the Bench Leg with an M4 x 16mm Screw 107 Attach the Bench Leg 3 to the Bench Frame 1 with two M10 x 68mm Bolts 113 two M10 Washers 99 and two M10 Nylon Locknuts 97 Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed The following toois not included are required SD for assembly Two adjustable wrenches One rubber mallet One standard screwdriver E One Phillips screwdriver Lubricant such as grease or petroleum jelly and soapy water Assembly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches 3 Attach the Leg Lever Bracket 5 to the Bench Frame 1 with two M10 x 81mm Bolts 122 and two M10 Nylon Locknuts 97 Press two 50mm Square Inner Caps 22 into the Leg Lever 4 Press a 25mm Round Inner Cap 26 into the indicated end of the Weight Tube 25 Attach the Weight Tube 25 to the Leg Lever 4 with an M8 x 63mm Bolt 106 two M8 Washers 100 a 13mm Spacer 30 and an M8 Nylon Locknut 96 Press a 25mm Round Angled Cap 62 onto the Weight Tube 25 Lubricate the M10 x 73mm Bolt 115 with grease Attach the Leg Lever 4 to the Leg Lever Bracket 5 with the Bolt and an M10 Nylon Locknut 97 Do not overtighten the Locknut the Leg Lever must
26. omplete and well balanced fitness program An example of a bal 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 weli 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 inclu
27. prights 36 not shown 133 Raise or lower the Locking Bar to a new position and turn it until the hooks engage the slots in the Uprights MOVING THE SAFETY SPOTTERS Before starting an exercise position the Safety Spotters 52 in the correct position for the exercise To move the Safety Spotters 52 to a new position grip the handles on the Spotter Hooks 53 54 not shown and pull the hooks out of the slots in the Uprights 36 not shown 133 Raise or lower the Safety Spotters to new positions and pivot the hooks back into the slots in the Uprights Note Always start an exercise with the Safety Spotters posi tioned at the lowest point to which you want the barbell to move during the exercise WARN ING Always set both Safety Spotters 52 at the same height CABLE DIAGRAMS The cable diagrams below show the proper routing of the Lat Cable 81 the Low Cable 82 and the Butterfly Cable 83 Use the diagram to make sure that the cables and the cable traps have been assembled correctly If the cables have not been correctly routed the weight bench will not function properly and damage may occur The numbers show the correct route for each cable Make sure that the cable traps do not touch or bind the cables Butterfly Cable 83 Length 1 25m Lat Cable 81 Length 3 16m Low Cable 82 Length 5 59m 22 TROUBLESHOOTING Make sure all parts are properly tightened each time the weight bench is use
28. r re C29 F COr9NA Serial No Write the seriat number in the space above for reference WEIGHT BENCH EXERCISER User s Manual Serial Number Decal under seat Assembly Adjustments 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 2 IMPORTANT PRECAUTIONS 3 BEFORE YOU BEGIN or le eee eed aree a rea Re eodd e e ANE 4 ASSEMBLY 20000 5 ADJUSTMENTS 60 td joint dur a ENEE EEN decor n 19 CABLE DIAGRAMS reegelen EE ATE ehe dye Pa dietas 22 TROUBLESHOOTING EE TEE EE eie oe SON Wane Be AEN 23 EXERCISE GUIDELINES A E Neg SM gd Si DE A Y Me 24 ORDERING REPLACEMENT PARTS Back Cover FULL 90 DAY WARRANTY Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING is attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly WARNING DECAL PLACEMENT The warning decals shown here have been placed on the weight bench in the locations shown 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 decai
29. t axle on the Butterfly Frame 42 Note Be careful not to confuse the Left Fly Arm 44 with the Right Fly Arm Make sure that the upper end of the Arm is behind the indicated bracket on the Butterfly Frame Tap two 25mm Retainer Rings 93 onto the axle of the Butterfly Frame 42 with the included retainer tool Make sure that the teeth on the Retainer Rings bend toward the tool as shown in the inset drawing Tap the 25mm Round Outer Cap 94 onto the right axle on the Butterfly Frame Attach the Left Fly Arm 44 in the same manner 30 During cable assembly refer to the CABLE DIAGRAMS on page 22 for cable identification and to verify cable routing Locate the Butterfly Cable 83 Attach the Cable to the Left Fly Arm 44 with an M8 x 16mm Shoulder Boit 129 and an M8 Nylon Locknut 96 31 Wrap the Butterfly Cable 83 over a V pulley 89 Attach the V pulley and a Large Cable Trap 88 to the Center Upright 37 with an M10 x 60mm Bolt 128 and an M10 Nylon Locknut 97 Make sure the Cabie Trap is oriented to hold the Cable in the groove of the V pulley 32 Wrap the Butterfly Cable 83 under a 90mm Pulley 90 Attach the Pulley to the Double U bracket 73 with an M10 x 45mm Bolt 112 and an M10 Nylon Locknut 97 33 Wrap the Butterfly Cable 83 over a V pulley 89 Attach the V pulley and a Large Cable Trap 88 to the Center Upright 37 with an M10 x 60mm Bolt 128 and an M1
30. the eyelet end of the Cable through the Center Upright 37 and under a 90mm Pulley 90 Attach the Pulley inside the Upright with an M10 x 75mm Bolt 127 two M10 Washers 99 two 17mm Spacers 86 and an M10 Nylon Locknut 97 41 Route the Low Cable 82 over a 90mm Pulley 90 as shown Attach the Pulley to the Double U bracket 73 with an M10 x 45mm Bolt 112 and an M10 Nylon Locknut 97 42 Route the Low Cable 82 under a 90mm Pulley 90 as shown Attach the Pulley to the Rear Base 33 with an M10 x 45mm Bolt 112 and an M10 Nylon Locknut 97 43 Route the Low Cable 82 over a 90mm Pulley 90 as shown Attach the Pulley and a Cable Trap 125 to the second set of holes from the bottom of the two Pulley Plates 72 with an M10 x 45mm Bolt 112 and an M10 Nylon Locknut 97 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pultey 17 44 Attach the Low Cable 82 inside the Rear Base 33 with an M10 x 75mm Bolt 127 two M10 Washers 99 two 27mm Spacers 87 and an M10 Nylon Locknut 97 Do not overtighten the Locknut the Cable must be able to pivot easily 45 Attach the Butterfly Backrest 80 to the Center Upright 37 with two M6 x 72mm Screws 105 and two 6 Washers 101 46 Make sure that all parts have been properly tightened The use of the remaining parts will be explained in ADJUSTMENTS beginning on the following page Before using the weight bench p
31. ull each cable a few times to make sure that the cables move smoothly over the pulleys if one of the cables does not move smoothly find and correct the problem IMPORTANT If the cables are not properly installed they may be damaged when heavy weight is used See the CABLE DIAGRAMS on page 22 of this manual for proper cable routing If there is any slack in the cables you will need to remove it by tightening the cables See TROUBLESHOOTING on page 23 18 ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 24 for impor tant information about how to get the most benefit from your exercise program Refer to the accompanying exer cise guide to see the correct form for each exercise Make sure all parts are property 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 To adjust the position of the Backrest 14 hold the upper end of the Backrest with one hand and lift the Adjustment Lever 11 with the other hand disengag ing the Backrest Bracket 7 Raise or lower the Backrest to the desired position Lower the Adjust ment Lever so that the M10 x 72mm Flat Head Screw 27 not shown engages one of the notches in the Backrest Bracket AWARNING Always hold the Backrest 14 securely before disengaging the Backrest Bracket
32. wo wech Q r N ba BAO a 22 2N a zb zech sch gt 222 4 Description Bench Frame Stabilizer Bench Leg Leg Lever Leg Lever Bracket Curl Post Backrest Bracket Backrest Tube Pad Tube Thick Pad Tube Adjustment Lever Grip Smail Base Cap Backrest Seat Curi Pad Large Foam Pad Small Foam Pad Large Pad Cap Small Pad Cap Notched Square Inner Cap 50mm Square Inner Cap 48mm Round Inner Cap Olympic Adapter Weight Tube 25mm Round Inner Cap M10 x 65mm Flat Head Screw Small Round Bushing Curl Knob 13mm Spacer 25mm Square Inner Cap Center Base Rear Base Right Base Left Base Left Upright Center Upright Rear Upright Rear Top Frame Top Frame Guide Bar Butterfly Frame Right Fly Arm Left Fly Arm Storage Leg Rack Foot Base Cap Key Qty No 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 P seh seh sch sch sch sch sch sch MAN a BNRONNNONNa 22D Description Foot Plate Left Frame Joint Right Frame Joint Left Barbell Glider Safety Spotter Right Spotter Hook Left Spotter Hook Weight Bar Locking Bar Lat Bar Small Weight Clip Barbell Adapter Weight Adapter Square Carriage Bushing 25mm Round Angled Cap 48mm Tapered Inner Cap 51mm x 76mm Inner Cap 60mm Square inner Cap 32mm Square Inner Cap
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