WEIGHT BENCH EXERCISER User`s Manual
Contents
1. 16 to the Frame 1 with the Bolt two M10 Washers 35 and an M10 Locknut 37 Do not overtighten the Locknut the Backrest Frames should pivot easily Insert the end of the Backrest Brace 15 into one of the slots in the Frame 1 See step 5 Tighten the M10 Locknut 37 and the four M6 x 48mm Screws 41 Do not overtighten the Locknut the Backrest Brace 15 should pivot easily Apply a small amount of grease to an M10 x 82mm Bolt 45 Attach the Leg Lever 5 to the Front Leg 4 with the Bolt and an M10 Locknut 37 Do not overtighten the Locknut the Leg Lever should pivot easily Attach the Weight Clip 8 to the weight tube on the Leg Lever 5 Grease Welded Tubes EN Ds A 43 gt Grease 35 Grease 8 Insert a Pad Tube 21 through the Front Leg 4 Slide two Foam Pads 22 onto the Pad Tube 21 Then press two Pad Caps 23 into the ends of the Pad Tube Attach the remaining Pad Tubes not shown Foam Pads 22 and Pad Caps 23 to the Leg Lever 5 in the same way 9 Attach the Curl Pad 20 to the Curl Post 6 with two M6 x 25mm Screws 39 10 Remove the 50mm Round Inner Cap 26 from the Front Leg 4 Insert the Curl Post 6 into the Front Leg 4 Tighten the Curl Post Knob 24 into the Front Leg and into one of the adjustment holes in the Curl Post Make sure that the Curl Post Knob is inserted through one of the ad2. ER 340 L Model No 831 15925 0 Serial No WEIGHT BENCH EXERCISER User s Manual Write the serial number in the space above for future reference Serial Number Decal under the seat Assembly Operation Maintenance Part List and Drawing Sears Roebuck and Co Hoffman Estates IL 60179 A CAUTION Head all precautions and instruc tions in this manual before using this equipment Save this manu al for future reference pP d e 7 WATCH p m we j FREE 2 E ins 2 ot X NN WORKO ifit com TABLE OF CONTENTS WARNING DECAL PLACEMENT s des bec eta wee hd 2 IMPORTANT PRECAUTIONS issus e me eee med Rr eee 3 BEFORE YOU BEGIN coctus cones 4 PART IDENTIFICATION CHART ee e 5 ASSEMBLY ote utet tore ie ae stp ede A tans E tue 6 ADJUSTMENT e aote teeth b leben cire ver cA M EE AU pest Ca o sitse af t Deere 11 EXERCISE GUIDELINES bee Rp retten aed Poeti one e Pado dota 13 een ehe REDE 14 EXPLODEBDRAWING erit teta ble dn eee doe m ae e e ARCU etu od 15 ORDERING REPLACEMENTT PARTS s VUE dha ee ate RT RR Back Cover 90 DAY FULL WARRANTY Beds ER GLa bead DERE Back Cover WARNING DECAL PLACEMENT
3. the major muscle groups of the model number and the location of the serial number body Whether your goal is to tone your body build decal are shown on the front cover of this manual dramatic muscle size and strength or improve your cardiovascular system the weight bench will help you Before reading further please review the drawing below to achieve the specific results you want and familiarize yourself with the parts that are labeled For your benefit read this manual carefully before using the weight bench If you have questions after ASSEMBLED DIMENSIONS Height 4 ft 6 in 138 cm Upright Width 3 ft 4 in 101 cm 2 Depth 6 ft 1 in 185 Weight Rest Weight Rest Pin Backrest Curl Pad Backrest Brace Leg Lever Seat Weight Clip Curl Post Knob Weight Tube 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 near the end of this manual IMPORTANT If you cannot find a part in the hardware kit check to see if it has been preassembled If a part is missing please call 1 877 992 5999 To avoid damaging parts do not use power tools for assembly x3 ee M6 x 25mm Screw 89 M6 Washer 42 M8 ma 31 op M10 x 43mm Carriage Bolt 40 M8 Washer 48 M10 Locknut 37 6 48mm S
4. workout Cooling Down Finish with 5 to 10 minutes of stretching 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 with out pausing The exertion stage of each repetition 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 com pleted Record your weight and key body measure ments once a month To achieve good results make exercise a regular and enjoyable part of your life 13 PART LIST Model No 831 15925 0 Key Qty lt OF OM KH AN mh SK SK SK SK SK SH Description Frame Front Stabilizer Rear Stabilizer Front Leg Leg Lever Curl Post Base Weight Clip Base Stabilizer Foot Upright Weig
5. Estates IL 60179 Part No 302914 RO710A Printed in China 2010 ICON IP Inc
6. 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 USING THE CURL PAD To use the Curl Pad 20 first remove the 50mm Round Inner Cap 26 from the Front Leg 4 Next insert the Curl Post 6 into the Front Leg and tight en the Curl Post Knob 24 into the Front Leg and into one of the adjustment holes in the Curl Post Make sure that the Curl Post Knob is inserted into one of the adjustment holes When performing exercises that do not require the Curl Pad 20 remove the Curl Post Knob 24 and the Curl Post 6 and insert the 50mm Round Inner Cap 26 into the Front Leg 4 ADJUSTING THE BACKREST To change the angle of the Backrest 19 lift the Backrest and insert the Backrest Brace 15 into a different slot in the Frame 1 AWARNING Make sure that the Backrest Brace 15 is fully inserted into a slot on the Frame 1 USING THE LEG LEVER To use the Leg Lever 5 slide a weight plate not included onto the weight tube on the Leg Lever Then secure the weight plate with the Weight Clip 8 AWARNING Do not place more than 130 165 59 kg on the Leg Lever 5 11 ADJUSTING THE WEIGHT RESTS adjust the height of the Weight Rests 12 first remove the Weight Rest Pins 13 Hold a Weight Rest 12 on the indicated side of an Upright 11 and align the Weight Resi w
7. 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 decal in the location shown Note The decal s may not be shown at actual size AWARNING Crutch and spotters must be used in the forward position AWARNING Misuse of this machine may result in serious injury e 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 User Weight Max 300 LBS Weight Crutch Max 210 LBS Leg Developer Max 130 LBS Weight Carriage Max 130 LBS Chest Fly Per Arm Max 40 LBS Product may not offer all listed exercises IMPORTANT PRECAUTIONS AWARNING rea instructions in this manual and all Sears assumes no responsibility f the use of the weight bench 1 Before beginning any exercise p sult your physician This is especially tant for persons over age 35 or persons pre existing health problems Use the weight bench only as desc this manual It is the responsibility of the owner to ensure that all users of the weight bench are adequately informed of all precautions tighten all parts regular parts immediately ch is designed to support a us
8. crew 41 ST4 2 x M8 Curved elo Washer 33 33 M8 x 48mm Screw 47 8 CH M8 x 63mm Bolt 38 M10 Washer 35 M10 x 67mm Carriage Bolt 34 ws M8 x 16mm Screw 49 M10 x 82mm Bolt 45 E M10 18mm E Screw 36 M8 x 83mm Bolt 44 ASSEMBLY Assembly requires two persons The following tools not included may be required for assembly Because of its size and weight assemble the weight bench in the location where it will be two adjustable wrenches used Make sure that there is enough clear ance to walk around the weight bench as you one rubber mallet pole assemble it one standard screwdriver E k Place all parts in a cleared area and remove the packing materials Do not dispose of the one Phillips screwdriver packing materials until you complete all assembly steps Assembly will be more convenient if you have socket set a set of open end or closed end To identify small parts see page 5 wrenches or a set of ratchet wrenches To make assembly easier read the tips at the top of this page before your begin Orient the Front Stabilizer 2 so that the indent ed square holes face the floor Attach the Front Leg 4 to the Front Stabilizer 2 wit
9. er weight of 300 Ibs 136 kg a maximum total weight of 510 Ibs 231 kg Do not place more than 210 Ibs 95 kg including a barbell on the weight rests Do not place more than 130 Ibs 59 kg on the leg lever Note The weight bench does not include a barbell or weights portant precautions and efore using the weight bench damage sustained by or through eep children under age 12 and vay from the weight bench r appropriate clothes while exercising do wear loose clothes that could become iught on the weight bench Wear athletic hoes for foot protection while exercising Iways keep hands and feet away from mov ing parts Before you use the weight bench ma e su that the backrest brace is fully insert slot in the frame Before you use the weight that the weight rest through the weight uprights Always exercise perform the bench pr ner should stand behind bell if you cannot complet Over exercising may result in seriou or death If you feel faint or if you ex pain while exercising stop immediately cool down YOU BEGIN Thank you for selecting the versatile WEIDER PRO reading this manual please see the back cover of this 340 L Mid width weight bench The 340 L Mid width manual To help us assist you note the product model weight bench offers a selection of exercise stations number and serial number before contacting us The designed to develop
10. h two M10 x 67mm Carriage Bolts 34 and two M10 Locknuts 37 Do not tighten the Locknuts yet Tighten an M8 x 48mm Screw 47 with an M8 indented Washer 48 into the Front Stabilizer 2 and the Square Front Leg 4 2 Attach the Front Leg 4 to the Frame 1 with two M8 x 63mm Bolts 38 two M8 Curved Washers 33 and two M8 Locknuts 31 Do not tighten the Locknuts yet 3 Orient the Rear Stabilizer 3 so that the warn ing decals are facing upward Attach the Rear Stabilizer 3 to the Frame 1 with two M10 x 43mm Carriage Bolts 40 and two M10 Locknuts 87 See step 1 Tighten the M10 Locknuts 37 and the M8 x 48mm Screw 47 See step 2 Tighten the M8 Locknuts 31 4 Orient the Seat 18 as shown Attach the Seat 18 to the Frame 1 with four M6 x 25mm Screws 39 5 Orient the Backrest Frames 16 that the welded tubes are in the positions shown Apply a small amount of the included grease to an M10 x 180mm Bolt 48 Attach the Backrest Brace 15 to the Backrest Frames 16 with the Bolt two M10 Washers 35 and an M10 Locknut 37 Do not tighten the Locknut yet Orient the Backrest 19 as shown Attach the Backrest 19 to the Backrest Frames 16 with four M6 x 48mm Screws 41 and four M6 Washers 42 Do not tighten the Screws yet Apply a small amount of grease to an M10 x 180mm Bolt 43 Attach the Backrest Frames
11. ht Rest Weight Rest Pin 70mm Round Inner Cap Backrest Brace Backrest Frame ST4 2 x 10mm Screw Seat Backrest Curl Pad Pad Tube Foam Pad Pad Cap Curl Post Knob 35mm x 60mm Outer Cap 50mm Round Inner Cap Key No Qty 27 28 29 30 31 32 33 34 A A AANMNAANANNSERNENANAAND RO710A Description Leg Lever Bushing 25mm Round Inner Cap 25mm Square Inner Cap 48mm Round Inner Cap M8 Locknut Backrest Brace Bushing 8 Curved Washer M10 x 67mm Carriage Bolt M10 Washer M10 x 18mm Screw M10 Locknut M8 x 63mm Bolt M6 x 25mm Screw M10 x 43mm Carriage Bolt M6 x 48mm Screw M6 Washer M10 x 180mm Bolt M8 x 83mm Bolt M10 x 82mm Bolt 25mm Round Outer Cap M8 x 48mm Screw M8 Washer 8 x 16mm Screw User s Manual Exercise Guide Grease Packet Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated If a part is missing please call 1 877 992 5999 14 EXPLODED DRAWING Model No 831 15925 0 RO710A amp u CA 13 Get it fixed 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 insta
12. ith the desired adjustment hole in the Upright Insert the Weight Rest Pin 13 through the Weight Rest and the Upright Adjust the other Weight Rest 12 in the same way A WARNING Always attach the Weight Rests 12 on the indicated side of the Uprights 11 Make sure that both Weight Rests are at the same height and that the Weight Rest Pins 13 are fully inserted Do not place more than 210 Ibs 95 kg including a barbell on the Weight ts 12 EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS Note A repetition is one complete cycle of an exer cise such as one sit up A set is a series of repeti tions Muscle Building Work your muscles near their max imum capacity and progressively increase the intensity of your exercise Adjust the intensity level of an individ ual 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 that 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 mod erate amount of resistance and increase the number of repetitions in each set Complete as many set
13. justment holes 11 12 13 14 insert a Base Stabilizer 9 into the Base 7 Attach the Base Stabilizer with five M10 x 18mm Screws 36 and five M10 Washers 85 Attach the other Base Stabilizer 9 to the Base 7 in the same way Slide one of the Uprights 11 onto the Base 7 Attach the Upright with an M8 x 83mm Bolt 44 an M8 Locknut 31 four M8 x 16mm Screws 49 and six M8 Curved Washers 33 Attach the other Upright 11 to the Base 7 in the same way Attach the tether on a Weight Rest Pin 13 to the underside of a Weight Rest 12 with an ST4 2 x 10mm Screw 17 Hold the Weight Rest 12 on the indicated side of an Upright 11 and align the Weight Rest with one of the adjustment holes in the Upright Insert the Weight Rest Pin 13 through the Weight Rest and the Upright Attach the other Weight Rest 12 to the other Upright 11 in the same way Attach both Weight Rests at the same height Make sure that all parts are properly tight ened before you use the weight bench 10 ADJUSTMENT This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 13 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 all parts are properly tightened each time you use the weight bench
14. llation 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 USA 1 800 361 6665 Canada Para pedir servicio de reparacion domicilio y para ordenar piezas 1 888 SU HOGAR 1 888 784 6427 Registered Trademark Trademark Service Mark of Sears Brands LLC Marca Registrada Marca de Fabrica Marca de Servicio de Sears Brands LLC 90 DAY FULL WARRANTY C E If this 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 pur poses 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
15. s of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each set Work your muscles by completing 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 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 WORKOUT 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 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 strength workout with at least one day of rest Warming Up Start with 5 to 10 minutes of stretching 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 variety to your workouts vary the exercises from workout to
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