Weider 450L User's Manual
Contents
1. 2 Identify the Left Upright 39 and orient it as shown Next orient the Crossbar 2 as shown Attach the Crossbar 2 to the Left Upright 39 with two M10 x 80mm Screws 27 do not tighten the Screws yet Attach the Crossbar 2 to the Right Upright 3 in the same way Warning Slide the end of the Frame 1 onto the Crossbar 2 Attach the Frame with four M10 x 20mm Screws 29 and four M10 Washers 28 Start all four Screws and then tighten them See step 2 Tighten the four M10 x 80mm Screws 27 4 Identify the Right Seat Frame 8 the Left Seat Frame 9 and the Seat Bracket 10 Orient the three parts as shown Attach the Left Seat Frame 9 to the Seat Bracket 10 with two M8 x 42mm Bolts 34 two M8 Washers 35 and two M8 Locknuts 36 do not tighten the Bolts yet Attach the Right Seat Frame 8 to the Seat Bracket 10 in the same way Identify the Right Backrest Frame 5 the Left Backrest Frame 6 and the Backrest Bracket 7 Orient the three parts as shown Attach the Left Backrest Frame 6 to the Backrest Bracket 7 with two M8 x 42mm Bolts 34 two M8 Washers 35 and two M8 Locknuts 36 do not tighten the Bolts yet Attach the Right Backrest Frame 5 to the Backrest Bracket 7 in the same way 6 Pull the Bracket Knobs 13 insert the Seat Bracket 10 and the Backrest Bracket 7 into the two slots in the Frame 1 and release each Brac2. M6 x 20mm M6 x 65mm M8 x 42mm Bolt Screw 31 4 Screw 32 8 34 8 A a M10 x 80mm Screw 27 4 M10 x 20mm Screw 29 5 cc M12 x 132mm Bolt 25 1 ASSEMBLY To watch an assembly video go to http productvideo co assembly sears wei der or use your mobile phone or your smart phone to read the QR code at the right Assembly requires two persons Due to its weight and size the weight bench should be assembled in the location where it will be used Make sure that there is enough clear ance to walk around the weight bench as you assemble it 1 Go to 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 Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until you finish all assembly steps Left parts are marked L or Left and right parts are marked R or Right To identify small parts see page 5 In addition to the included tool s assembly requires the following tool s one adjustable wrench one Phillips screwdriver gt Assembly may be easier if you have a set of wrenches To avoid damaging parts do not use power tools
3. 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 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 14 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 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
4. and strength or a healthier car diovascular system the 450 L 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 Length 6 ft 183 cm Width 3 ft 11 in 120 cm Backrest Curl Pad 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 review the drawing below and familiarize yourself with the labeled parts Squat Weight Rest p Weight Rest Upright Backrest Bracket Seat Curl Post Knob Bracket Knobs PART IDENTIFICATION CHART Use the drawings below to identify the small parts 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 The number following the key number is the quantity needed for assembly 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 missing please call 1 877 992 5999 w me an a eoi ae oa On OF Or OL OL OL Me 3008 ut MA nr ut bee E ut A SINODO CA AAAS
5. 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 e 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 EXERCISE LOG Make copies of this page and use the copies to schedule and record your strength and aerobic workouts Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life Strength Date LL Aerobic Date dd Strength 1 Aerobic Date PF Strength Date LL Aerobic Date E Xi NOTES NOTES PART LIST Key No Qty OOAONDARWNDN BR BRA S SB PO HAH N AH AH AH BH dd dd st Description Frame Crossbar Right Upright Curl Post Right Backrest Frame Left Backrest Frame Backrest Bracket Right Seat Frame Left Seat Frame Seat Bracket Right Squat Weight Rest Left Squat Weight Rest Brac
6. The decal s may Keep body clothing and hair free and clear of Li all moving parts not be shown at actual size Replace label if damaged illegible or removed 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 AWARN l 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 setting 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 enough clearance around the weight bench to mount dismount and use the weight benc
7. WEIDER 450 L Model No 831 15948 1 Serial No Se e WEIGHT BENCH User s Manual e Assembly Operation Maintenance Part List and Drawing Sears Roebuck and Co Hoffman Estates IL 60179 A CAUTION LAI MAKE YOUR FITNESS GOALS A Read all precautions and instruc tions in this manual before using this equipment Keep this manual IFIT COM for future reference TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS iio occas eee i Cee oe ere E ee ea Oe 3 BEFORE YOU BEGIN RL A a aai i r a eee ae hee eae i ae 4 PART IDENTIFICATION CHART 5 ASSEMBEY arie nin na 6 ADJUSTMENT doo RO RE eae ia 12 EXERCISE GUIDELINES e045 28607 obs A td ERA E eee de he ee a oe 14 PARTEIST 4a apre ee tara ieee i han ee ove eae Be een 18 EXPLODED DRAWING 3 uge come nei bee eteead beeen tate cease eee Phew ee Eee Neen A Ra 19 ORDERING REPLACEMENT PARTS nicr ctpawntecters se tied Ri eae nba eae ee Back Cover 90 DAY FULL WARRANTY ossia ocea etna i a PRM ee daa be ed ea eee ee Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or AWA R N N G illegible call 1 877 992 5999 and request a e Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings free replacement decal Apply the decal in an eel e Do not allow children on or around machine the location shown Note
8. at the same height AWARNING Do not place more than 310 Ibs 141 kg of weight not included on the Squat Weight Rests 11 12 13 EXERCISE GUIDELINES FOUR TYPES OF 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 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
9. ectronics 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 SM Service Mark of Sears Brands LLC Marca Registrada Marca de F brica SM Marca de Servicio de Sears Brands LLC 90 DAY FULL WARRANTY G N 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 Sears Roebuck and Co Hoffman Estates IL 60179 Part 343664 R0913A Printed in China 2013 ICON IP Inc
10. h 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 Always wear athletic shoes for foot protec tion while using the weight bench The weight bench is designed to support a maximum user weight of 300 Ibs 136 kg and a maximum total weight of 610 Ibs 277 kg Do not place more than 310 Ibs 141 kg including a barbell and weights on the weight rests or the squat weight rests Note No barbell or weights are included Always exercise with a partner When you are performing bench press exercises your partner should stand behind you to catch the barbell if you cannot complete a repetition Always place the same amount of weight on both ends of the barbell While adding or removing weights always keep some weight on both ends of the barbell to prevent the barbell from tipping Before using the weight bench make sure that the three knobs are fully engaged in adjustment holes Over exercising may result in serious injury or death If you feel faint or if you experience pain while exercising stop immediately and cool down BEFORE YOU BEGIN Thank you for selecting the WEIDER PRO 450 L weight bench The versatile 450 L weight bench is designed to develop every major muscle group of the body Whether your goal is to develop a shapely figure dramatic muscle size
11. ket Knob Curl Post Knob Frame Bushing Frame Sleeve Curl Pad Seat Backrest Foot Small Oval Cap Key No Qty 22 23 24 25 26 27 28 29 30 31 32 33 34 I ANDAMDDMAMAOAAHAOARAA GA Model No 831 15948 1 R0913A Description Rectangular Cap Crossbar Cover M4 x 19mm Screw M12 x 132mm Bolt M12 Locknut M10 x 80mm Screw M10 Washer M10 x 20mm Screw M10 Locknut M6 x 20mm Screw M6 x 65mm Screw M6 Washer M8 x 42mm Bolt M8 Washer M8 Locknut Large Oval Cap Round Cap Left Upright Grease Packet User s Manual 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 18 EXPLODED DRAWING Model No 831 15948 1 RO913A Get it fixed at your 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 Sears professional installation of home appliances and items like garage door openers and water heaters 1 800 4 MY HOME 1 800 469 4663 Call anytime day or night U S A and Canada www sears com Wwww sears ca Our Home For repair of carry in items like vacuums lawn equipment and el
12. ket Knob into an adjustment hole in the Seat Bracket or the Backrest Bracket Next align the brackets on the Seat Frames 8 9 and the brackets on the Backrest Frames 5 6 with the welded tube on the Frame 1 as shown in the inset drawing Attach the Seat Frames 8 9 and the Backrest Frames 5 6 to the Frame 1 with an M12 x 132mm Bolt 25 and an M12 Locknut 26 Do not overtighten the Locknut the Seat Frames and the Backrest Frames must be able to pivot 7 Tighten the Curl Post Knob 14 into the Frame 1 Next attach an M10 x 20mm Screw 29 and an M10 Locknut 30 to the lower end of the Backrest Bracket 7 8 Attach the Seat 18 to the Seat Frames 8 9 with four M6 x 65mm Screws 32 and four M6 Washers 33 Start all four Screws and then tighten them 9 Attach the Backrest 19 to the Backrest Brackets 5 6 with four M6 x 65mm Screws 32 and four M6 Washers 33 Start all four Screws and then tighten them See steps 4 and 5 Tighten the eight M8 x 42mm Bolts 34 10 10 Attach the Right Squat Weight Rest 11 and the Left Squat Weight Rest 12 to the Uprights 3 39 as shown Make sure that both Squat Weight Rests 11 12 are at the same height 11 Attach the Curl Pad 17 to the Curl Post 4 with four M6 x 20mm Screws 31 Start all four Screws and then tighten them 12 Make sure that all parts are pr
13. operly tightened before the weight bench is used Note Extra parts may be included The use of all remaining parts will be explained in ADJUSTMENT beginning on page 12 11 ADJUSTMENT The steps below explain how the weight bench can be adjusted Make sure that all parts are properly tightened each time the weight bench is used Replace any worn parts immediately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent do not use solvents to clean the weight bench ADJUSTING THE BACKREST AND THE SEAT To adjust the angle of the Backrest 19 pull the indicated Bracket Knob 13 raise or lower the Backrest and then release the Bracket Knob into one of the adjustment holes in the Backrest Bracket 7 Move the Backrest upward or downward to make sure that the Backrest Knob is engaged in one of the adjustment holes Adjust the angle of the Seat 18 in the same way USING THE CURL PAD To use the Curl Pad 17 pull the Curl Post Knob 14 insert the Curl Post 4 into the Frame 1 and then release the Curl Post Knob into one of the adjustment holes in the Curl Post Move the Curl Post upward or downward to make sure that the Curl Post Knob is engaged in one of the adjust ment holes 12 USING THE SQUAT WEIGHT RESTS To perform squat exercises attach the Squat Weight Rests 11 12 to the Uprights 3 39 at the desired height Make sure that both Squat Weight Rests 11 12 are
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