Weider PRO 125 BENCH 15046 User's Manual
Contents
1. Hamstring Gastrocnemius Part Identification Chart Model No 831 150462 Rrozooa ANY M10 x 70mm Bolt 19 2 AAA M10 x 72mm Carriage Bolt 21 4 ANY M10 x 80mm Bolt 17 1 A M10 x 85mm Bolt 29 1 AN M10 x 95mm Bolt 20 1 OE M10 Nylon Locknut 18 9 Bumper Screw 25 2 anjo M6 x 16mm Screw 15 8 Part List Model No 831 150462 RO200A Kev No Qtv Description Kev No Qtv Description 1 1 Main Frame 18 9 M10 Nvlon Locknut 2 2 Stabilizer 19 2 M10 x 70mm Bolt 3 4 Plastic Spacer 20 1 M10 x 95mm Bolt 4 1 Backrest Frame 21 4 M10 x 72mm Carriage Bolt 5 1 Seat Frame 22 1 Square Bushing 6 1 Leg 23 1 Adjustment Knob 7 1 Adjustment Leg 24 1 25mm Square Inner Cap 8 1 Backrest 25 2 Bumper Screw 9 1 Seat 26 2 30mm x 25mm Bumper 10 4 60mm Round Endcap 27 1 Support Plate 11 4 Foam Pad 28 1 15mm x 10 5 x 67mm Spacer 12 1 Long Pad Tube 29 1 M10 x 85mm Bolt 13 4 19mm Round Inner Cap 30 1 Locking Pin w Ring 14 3 25mm x 50mm Inner Cap 31 1 Short Pad Tube 15 8 M6 x 16mm Screw 1 User s Manual 16 1 Locking Pin 1 Exercise Poster 17 1 M10 x 80mm Bolt 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 No 831 150462 RO200A Ordering Replacement Parts The model number and se2. Always make sure the locking pins are fully inserted and in the proper position for the exercise you are performing When the seat is tilted to the upright posi tion always insert the locking pin into the hole in the seat frame as shown below Do not insert the locking pin into the welded tube When the seat is in the lower position insert the locking pin into the welded tube to pre vent the seat from pivoting during exercises 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 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 Saturday 7 a m until 7 p m Central Time excluding 125 Weight Bench The WEIDER PRO 125 is holidays To help us assist you please note the prod designed to help you develop every major muscle uct model number and serial number before calling group of the body Whether your goal is a shapely fig The model number is 831 150462 The serial number ure dramatic muscle size and strength or a healthier can be found on a decal attached to the WEIDER cardiovascular system the PRO 125 Weight Bench will PRO 125 Weight Bench see the front cover of this help you achieve the specific results you want man
3. 0 Nylon Locknut 18 Note The Locking Pin w Ring can be inserted through Tube B to prevent the Seat Frame 5 from pivoting 9 Attach the Seat 9 to the brackets on the Seat Frame 5 with four M6 x 16mm Screws 15 10 Press a 19mm Round Inner Cap 13 into each end of the Short Pad Tube 31 and the Long Pad Tube 12 Mount the Long Pad Tube 12 in the hole in the Seat Frame 5 in the following manner Slide a Plastic Spacer 3 and a Foam Pad 11 onto one end of the Pad Tube Slide the Pad Tube through the hole in the Seat Frame Slide a Plastic Spacer 3 and a Foam Pad 11 onto the other end of the Pad Tube Mount the Short Pad Tube 31 in the hole in the sidearm on the Leg 6 by following the instructions given above Adjusting the Weight Bench This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 10 for impor tant information on how to get the most benefit from your exercise program Also refer to the accompanying exercise poster to see the correct form for each exercise Inspect and tighten all parts each time you use the weight bench 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 ADJUSTING THE BACKREST The Backrest 8 can be used in a level position two inclined positions and a declined position To adjust the Backrest to a level position or an inclined position inse
4. EIDER eel USER S MANUAL Write the serial number in the space above for reference a Serial Number Decal under seat E xERCISE EQUIPMENT Q U ES TIO N S HELPLINE 1 800 736 6879 SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 PATENT PENDING CAUTION Ss Read all precautions and instruc www weiderfitness com tions in this manual before using new products prizes this equipment Save this manual fitness tips and much more for future reference Table of Contents Warning Decal Placement 0 0 0 ce ee 2 Important Precautions 6 eee 3 Betore You Begin a beka A a A ID ee ae DING ea Raw eee We ee LG 4 Assemblv 44 soc beeen AA Ye ee thee aww eek E E 5 Adjusting the Weight Bench 0 0 0 eee 9 Exercise Guidelines sranna wina ee 10 Ordering Replacement Parts 0 0 0 cece tee eee Back Cover Full 90 Day Warranty i raben at BEBANG pees keere EE wee ee ee eee Back Cover Note A Part List Exploded Drawing and Part Identification Chart is attached to the center of this manual Remove these four pages before beginning assembly Warning Decal Placement The decal shown below has been placed on the weight bench If the decal is missing or if it is not legi ble please call our toll free HELPLINE at 1 800 736 6879 Monday through Saturday 7 a m until 7 p m Central Time to order a replacement decal Apply the replacement decal to the location shown e Misuse of this produ
5. acket Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS Muscle Building The only way to increase the size and strength of your muscles is to push them close to their maximum capacity When you progressively increase the intensi ty of your exercise your muscles will continually adapt and grow You can tailor the individual exercise to the proper intensity level in two ways e by changing the amount of weight used e 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 weight for each exercise obvi ously depends upon the individual user You must gauge your limits and select the amount of weight 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 repeti tions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a moderate percentage of their capacity Select a mod erate amount of weight 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 completing more sets rather than by using high amounts of weight Weight Loss To lose weight use a low amount of weight and increase the number of r
6. ct may result in serious injury Do not use this tube e Read user s manual and follow all warnings to pin seat in upright and operating instructions prior to use position e Do not allow children on or around machine e Replace label if damaged illegible or removed Important Precautions WARNING 10 11 Read all instructions in this manual before using the weight bench Use the weight bench only as 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 Use the weight bench only on a level surface Cover the floor beneath the weight bench for protection Inspect and tighten all parts each time you use the weight bench Replace any worn parts immediately Keep children under the age of 12 and pets away from the weight bench at all times Always wear athletic shoes for foot protec tion while exercising Keep hands and feet away from moving parts The weight bench is designed to support a maximum of 360 pounds including the user and dumbells If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting 12 13 14 a To reduce the risk of serious injury read the following important precautions before using the weight bench
7. epetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets Cross Training Many people desire a complete and well balanced fit ness program and cross training is a very efficient way to accomplish this One example of a balanced program is e Plan weight training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as cycling running or swimming on Tuesday and Thursday e Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of weight training and aerobic exer cise will reshape and strengthen your body plus develop your heart and lungs 10 PERSONALIZING YOUR EXERCISE PROGRAM Specifying the exact length of time for each workout as well as the number of repetitions or sets for each exercise is a highly individual matter It is very impor tant to avoid overdoing it during the first few months of your exercise program 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 immediately 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 program WARMING UP Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Warming up prepares you
8. he Backrest Frame 6 Note that the bracket on the Backrest Frame 4 has four sets of oval adjustment holes and one set of round holes Position the 15mm x 10 5mm x 67mm Spacer 28 between the two sides of the bracket and line it up with the round holes Insert an M10 x 85mm Bolt 29 through the round holes in the bracket and through the Spacer Secure the Bolt with an M10 Nylon Locknut 18 Note The Spacer must be positioned under the Main Frame 1 Insert the Locking Pin 16 through one set of adjust ment holes in the bracket on the Backrest Frame 4 and through the welded tube on the Main Frame 1 Note The welded tube is not visible in this draw ing but it is marked in drawing 5 Adjustme Holes 7 Attach the Backrest 8 to the brackets on the Backrest Frame 4 with four M6 x 16mm Screws 15 8 Attach a 30mm x 25mm Bumper 26 to the indicated hole in the Main Frame 1 with a Bumper Screw 25 Welded Tube A w Press a 25mm x 50mm Inner Cap 14 into each end of the Seat Frame 5 Important The Seat Frame 5 has two welded tubes Tube A goes through the Seat Frame itself and Tube B is welded underneath the Seat Frame Do not confuse these two tubes in the fol lowing step Line up Tube A in the Seat Frame with the upper hole in the bracket on the Main Frame 1 Insert the M10 x 95mm Bolt 20 through the bracket and the welded tube in the Seat Frame Secure the Bolt with an M1
9. is 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 WEIDER is a registered trademark of ICON Health amp Fitness Inc Part No 158270 J02118 C R0200A Printed in China 2000 Sears Roebuck and Co
10. own in the drawings The following tools not included are required for assembly Two 2 adjustable wrenches One 1 rubber mallet One 1 standard screwdriver lt i e Assembly requires two people One 1 phillips screwdriver e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Lubricant such as grease or petroleum jelly plus soapy water Assembly will be more convenient if you have the following tools A socket set a set of open end or closed end wrenches or a set of ratchet wrenches e Tighten all parts as you assemble them unless instructed to do otherwise 1 Before assembling this product make sure you understand the information in the box above Position the Rear Stabilizer 2 with the warning decal facing as shown Note that on one side of the Rear Stabilizer there is an indentation around each of the two holes Push two M10 x 72mm Carriage Bolts 21 through the holes in the Stabilizer so the bolt heads fit into the indentations Slide the bracket on the Main Frame 1 onto the two M10 x 72mm Carriage Bolts 21 in the Stabilizer 2 and secure it with two M10 Nylon Locknuts 18 Press a 60mm Round Endcap 10 onto each end of the Stabilizer 2 2 Push two M10 x 70mm Bolts 19 through the holes in the Support Plate 27 and then through the indicated holes in the Main Frame 1 Slide the b
11. r 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 with emphasis on the areas that you want to develop the 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 You will gain the greatest benefits from exercising by maintaining proper form 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 exhaust ed On the exercise poster accompanying this manual you will find photographs showing the correct form for several exercises A description of each exercise is also provided along with a list of the muscles affect ed Refer to the muscle chart below to find the loca tions 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 du
12. racket on the Leg 6 onto the two M10 x 70mm Bolts 19 and secure it with two M10 Nylon Locknuts 18 Press a Square Bushing 22 onto the lower end of the Leg 6 Press a 25mm Square Inner Cap 24 into the end of the sidearm on the Leg 6 3 Locate the second Stabilizer 2 Note the indenta tions around the holes Push two M10 x 72mm Carriage Bolts 21 through the holes in the Stabilizer so the bolt heads fit into the indentations Slide the bracket on the Adjustment Leg 7 onto the two M10 x 72mm Carriage Bolts 21 in the Stabilizer 2 and secure it with two M10 Nylon Locknuts 18 Press a 60mm Round Endcap 10 onto each end of the Stabilizer 2 4 Slide the Adjustment Leg 7 up into the Leg 6 and line up one of the adjustment holes in the Adjustment Leg with the indicated hole in the Leg Insert the Adjustment Knob 23 through the holes in both the Leg 6 and the Adjustment Leg 7 Tighten the Adjustment Knob fully into the welded nut 5 Attach a 30mm x 25mm Bumper 26 to the indicated hole in the Main Frame 1 with a Bumper Screw 25 Press a 25mm x 50mm Inner Cap 14 into the end of the Backrest Frame 4 Place the Backrest Frame 4 onto the Main Frame 1 and line up the welded tube on the Backrest Frame with the bracket on the Main Frame Secure the Backrest Frame with an M10 x 80mm Bolt 17 and an M10 Nylon Locknut 18 Do not overtighten the Nylon Locknut it must be easy to pivot t
13. rial number of your WEIDER PRO 125 Weight Bench are listed on a decal attached to the frame See the SEA IRS front cover of this manual to find the location of the decal All replacement parts are available for immediate purchase or special order when you visit your nearest SEARS Service Center To request service or to order parts by telephone call the toll free QUESTIONS numbers listed at the left If you find that When requesting help or service or ordering parts please be you need help assembling or prepared to provide the following information operating the WEIDER PRO 125 Weight Bench apart is missing e The NAME of the product WEIDER PRO 125 Weight Bench or you need to schedule repair service e The KEY NUMBER and DESCRIPTION of the PART see the PART LIST EXPLODED DRAWING at the center of this manual e The MODEL NUMBER of the product 831 150462 call our toll free HELPLINE 1 800 736 6879 Monday Saturday 7 am 7 pm Central Time excluding holidays REPLACEMENT PARTS If parts become worn and need to be replaced call the following toll free number 1 800 FON PART 1 800 366 7278 Full 90 Day Warranty For 90 days from the date of purchase if failure occurs due to defect in material or workmanship in this SEARS WEIGHT BENCH EXERCISER contact the nearest SEARS Service Center throughout the United States and SEARS will repair or replace the WEIGHT BENCH EXERCISER free of charge Th
14. ring the return stroke Never hold your breath You should rest for a short period of time after each set The ideal resting periods are e Rest three minutes after each set for a muscle build ing workout e Rest one minute after each set for a toning workout e Rest 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 slowly as you stretch and do not bounce Ease into Muscle Chart Trapezius each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is very effective for increasing flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the weight plus the numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life Pectoralis Deltoid Brachioradials Abductor Hip Flexors Quadriceps Adductor Soleus Major Rectus Abdominus Medius Trapezius Deltoid Rhomboideus Triceps Latissimus Dorsi Spinae Erectors Brachioradials Gluteus Maximus Abductors
15. rt the Locking Pin 16 through one of the adjustment holes in the backrest adjustment bracket and through the weld ed tube in the Main Frame 1 To use the Backrest 8 in a declined position remove the Locking Pin 16 and lower the Backrest until it rests directly on the Main Frame 1 Re insert the Locking Pin ADJUSTING THE HEIGHT OF THE WEIGHT BENCH To adjust the height of the weight bench unscrew the Adjustment Knob 23 and raise or lower the Main Frame 1 to the desired position Line up the hole in the Leg 6 with one of the adjustment holes in the Adjustment Leg 7 Re insert the Adjustment Knob and tighten it fully into the welded nut SETTING UP THE WEIGHT BENCH FOR ROMAN CHAIR EXERCISES To set up the bench for roman chair exercises turn the Seat Frame 5 to the upright position Insert the Locking Pin w Ring 30 through the indicated hole in the adjust ment bracket and the hole in the Seat Frame Now adjust the height of the weight bench as described above so the Seat 9 is in a comfortable position Note When the Seat 9 is in the lower position insert the Locking Pin w Ring 30 through the welded tube to pre vent the seat from pivoting during exercises WARNING When the seat is tilted to the upright position always insert the locking pin into the hole in the seat frame as shown Do not insert the lock ing pin into the welded tube Adjustment Bracket Locking Pin 30 Adjustment Br
16. ual For your benefit read this manual carefully before Before reading further please review the drawing using the WEIDER PRO 125 Weight Bench If you below and familiarize yourself with the parts that are have additional questions please call our toll free labeled HELPLINE at 1 800 736 6879 Monday through Right Side Foam Pad Seat Adjustment Bracket Seat Foam Pads N 4 Backrest Adjustment Bracket Leg Main Frame Adjustment Knob Adjustment Leg Stabilizer Left Side Note The terms right side and left side are determined relative to a person sitting on the bench and they do not correspond to what is right and left on the drawings in the manual Assembly Before beginning assembly carefully read the following information and instructions e For help identifying the small parts use the PART IDENTIFICATION CHART in the center of the manual Make Things Easier for Yourself Everything in this manual is designed to ensure that the assembly of our products can be complet ed successfully by anyone However it is impor tant to recognize that your new equipment is a sophisticated product with many small parts and consequently the assembly process will take time Most people find that by setting aside plenty of time and by deciding to make the task enjoyable assembly will go smoothly e As you assemble the weight bench make sure all parts are oriented as sh
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