WEIGHT BENCH EXERCISER User`s Manual
Contents
1. Model No 831 150260 Serial No Write the serial number in the space above for reference Serial Number Decal under seat Assembly e Adjustments Part List and Drawing A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference WEIGHT BENCH EXERCISER User s Manual Patent Pending Sears Roebuck and Co Hoffman Estates IL 60179 TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 0 ec ee teen nt e eee teen eens 2 IMPORTANT PRECAUTIONS 2 0 0 0 ccc eee ect renee ete beeen teen e een tees 3 BEFORE YOU BEGIN S oaeen m aea Bs oe e GEEA AR EE te dys Pann Shard arai eE a aber wa 4 PART IDENTIFICATION CHART Aore emn an E a EE E E A a o EEE a a 5 ASSEMBLY vyresen pie rad te Galas ek Sole na a wae Oe aa er a wy a DA ade dew aide T AE 6 ADJUSTMENTS icaeoie il oka aa a ta eee ad Seale A hehe Sie eaten dee Yee 8 EXERCISE GUIDELINES jvcc 5 Sac bois Sen eres oo Oe i ete She Bee Sas dal eed wale og Sate oe 9 PART LIST EXPLODED DRAWING 2 0 cee ce net tne e tanec eee 11 ORDERING REPLACEMENT PARTS 0 00 eect eee eee nett e eee n eens Back Cover FULL 90 DAY WARRANTY cautie uae rina eaa cee eee eee nee eee nent nas Back Cover WARNING DECAL PLACEMENT The decal shown here has been placed on the weight bench If the decal is missing or illegible please call toll free 1 800 999 3756 Monday through Friday 6 a m until 6 p m2. Mountain Time to order a free replacement decal Apply the decal in the location shown isu 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 IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 3 Read all instructions in this manual before using the weight bench Use the weight bench only s described in this manual it is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting 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 hands and feet away from moving parts 10 41 Keep children under 12 and pets away from the weight bench at all times Always wear athletic shoes for foot protec tion while exercising The weight bench is designed to support a maximum of 410 pounds including a maxi mum user weight of 300 pounds Do not use more than 110 pounds of weight
3. 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 199080 RO703A Printed in China 2003 Sears Roebuck and Co
4. 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 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 gt 00 oO GE RA Z E ED RNY AN By Fy a aj 4 hy 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
5. with the weight bench Always make sure that the locking pin is fully inserted into the pivot bracket and the frame before exercising If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing 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 202 weight bench The weight bench is designed to help develop the major muscle groups of the upper 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 54 in Width 18 in Depth 40 in Dumbbell Dumbbell Storage Rack 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 150260 The serial number can be found on a decal attached to the weight bench see the front cover of this m
6. 3 with two M10 x 63mm Carriage Bolts 18 and two M10 Nylon Locknuts 19 Be sure the indents the warning decal and the Rear Leg are orient ed as shown Do not tighten the Locknuts yet Attach the Rear Leg 3 to the Frame 1 with two M10 x 20mm Botts 25 and two M10 Washers 20 Tighten the M10 Nylon Locknuts 19 used in steps 1 3 4 Press two 25mm Square Inner Caps 11 into a Pad Tube 10 Slide the Pad Tube 10 into the Front Leg 2 Wet the ends of the Pad Tube with soapy water Slide two Foam Pads 9 onto the ends of the Pad Tube Repeat this step with the other Pad Tube 10 5 Press a 25mm x 50mm Inner Cap 15 into the Backrest Frame 5 Attach the Pivot Bracket 6 to the Backrest Frame 5 with two M10 x 70mm Bolts 26 and two M10 Nylon Locknuts 19 Do not tighten the Locknuts yet Insert the Pivot Bracket 6 into the slot in the Frame 1 6 Lubricate the M10 x 85mm Bolt 23 with grease Attach the Backrest Frame 5 to the Frame 1 with the Bolt and an M10 Nylon Locknut 19 Do not overtighten the Locknut the Backrest Frame must be able to pivot easily Attach the tether on the Locking Pin 21 to the bottom of the Frame 1 with the M4 x 16mm Screw 28 Insert the Locking Pin 21 into the Frame 1 and through an adjustment hole in the Pivot Bracket 6 See the inset drawing Attach an M10 x 20mm Bolt 25 and an M10 Nylon Locknut 19 to the last hole in the Pivot Bracke
7. anual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Backrest 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 on page 11 of this manual Note 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 toll free 1 800 999 3756 SS M6 x 60mm Bolt 31 M6 Washer 22 M10 Large Washer 27 CH 7 M10 x 63mm Bolt 30 x mm Bo M10 x 20mm Bolt 25 n M6 x 16mm Bolt 24 M4 x 16mm Screw 28 M10 x 70mm Bolt 26 OH amen M10 Nylon Locknut 19 M10 x 85mm Bolt 23 M10 x 63mm Carriage Bolt 18 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 heip identifying small parts use the PART IDENTIFICATION CHART on page 5 Tighten all parts as you assemble them unless instructed to do otherwise As you assemble the weight bench make sure all parts are oriented as shown in the drawings Pre
8. e Pivot Bracket 6 Adjustment EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles push them close to their maximum capacity Your mus cles will continually adapt and grow as you progres sively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways 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 increa
9. es your body for more strenuous exercise by increasing circulation raising your body temperature and deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es Select exercises for every major muscle group emphasizing areas that you want to develop most To give balance and variety to your workouts vary the exercises from session to session Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program This requires moving through the full range of motion for each exercise and moving only 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
10. 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 XS lt CHAMMOVOZEFALHTOMNMoOD gt Y PART LIST EXPLODED DRAWING wode No 831 150260 RO703A Key No COON OMAR WN 10 11 12 13 14 15 16 17 Qty 1 1 1 1 1 1 1 1 4 2 4 4 4 1 1 2 2 Description Frame Front Leg Rear Leg Silver Stabilizer Backrest Frame Pivot Bracket Backrest Seat Foam Pad Pad Tube 25mm Square Inner Cap 50mm Round Outer Cap 50mm Square Inner Cap 45mm Square Inner Cap 25mm x 50mm Inner Cap 5 pound Dumbbell 3 pound Dumbbell Key No Qty 18 19 20 21 22 23 24 25 26 27 28 29 30 31 AARP ANAA NNV AANZA Description M10 x 63mm Carriage Bolt M10 Nylon Locknut M10 Washer Locking Pin M6 Washer M10 x 85mm Bolt M6 x 16mm Bolt M10 x 20mm Bolt M10 x 70mm Bolt M10 Large Washer M4 x 16mm Screw Black Stabilizer M10 x 63mm Bolt M6 x 60mm Bolt 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 mis
11. se 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 bat anced program is e 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 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 exact length of time for each workout as well 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 prepar
12. sing call toll free 1 800 999 3756 11 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 a SEARS oe ee Registered Tradamark Trademark SM Service Mark of Sears Roebuck and Co Marca Registrada Marca de Fabrica 4 Marca de Servicio de Sears Roebuck and Co 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 Center throughout the
13. ss a 45mm Square Inner Cap 14 into the top of the Front Leg 2 Press two 50mm Round Outer Caps 12 onto the ends of the Black Stabilizer 29 Attach the Black Stabilizer 29 to the Front Leg 2 with two M10 x 63mm Carriage Bolts 18 and two M10 Nylon Locknuts 19 Be sure the indents in the Stabilizer and the name decal on the Front Leg are in the positions shown Do not tighten the Locknuts yet 2 Press four 50mm Square Inner Caps 13 into the tubes on the Frame 1 Make sure the slots on the Caps are vertical to accommodate the Screws not shown that will attach the Seat not shown to the Frame Attach the Frame 1 to the Front Leg 2 with two M10 x 63mm Bolts 30 two M10 Large Washers 27 and two M10 Nylon Locknuts 19 Do not tighten the Locknuts yet 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 tools not included are required for assembly Two adjustable wrenches One rubber mailet One standard screwdriver 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 Press two 50mm Round Outer Caps 12 onto the ends of the Silver Stabilizer 4 Indents Attach the Silver Stabilizer 4 to the Rear Leg
14. t 6 Tighten the M10 Nylon Locknuts 19 used in step 5 7 Attach the Backrest 7 to the Backrest Frame 5 with four M6 x 16mm Bolts 24 Be sure the Backrest is oriented as shown 8 Attach the Seat 8 to the Frame 1 with four M6 x 60mm Bolts 31 and four M6 Washers 22 Be sure the wide end of the Seat is on the side shown Set the Dumbbells not shown onto the dumbbell storage racks on the Frame 1 Dumbbell Storage 9 Make sure all parts are properly tightened before you use the weight bench ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 9 for important information about how to get the most benefit from your exercise program Also refer to the accompanying exer cise guide to see the correct form for each exercise 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 The Backrest 7 can be used in a declined a level or any of four inclined positions To adjust the Backrest remove the Locking Pin 21 from the Frame 1 Move the Backrest to the desired position and reinsert the Locking Pin into the Frame and an adjustment hole in the Pivot Bracket 6 AWARNING Always make sure the Locking Pin 21 is fully inserted through the Frame 1 and th
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