Weider 831.150741 User's Manual
Contents
1. Model No 831 150741 Serial No Write the serial number in the space above for future reference Serial Number Decal Under Seat HELPLINE 1 800 736 6879 SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 www weiderfitness com new products prizes fitness tips and much more Table of Contents WARNING DECAL PLACEMENT 4 4 ce cece cece ee cent e etn eee eee e bebe cee ceebebays 2 IMPORTANT PRECAUTIONS cic di ns taken re PAAANO Et tet ue ves ous 3 BEFORE YOW BEGIN SAR de kara nag Aa kaaa Kaka Meet LT a any aah oy one gts 4 PART IDENTIFICATION CHART nn manner dre een end DALAN Ds dues che 5 KO EMA ath oo ad ORA Dad tong Ne nlite NAPAG MGA NN ER lar e AN ne oak Set 6 USING THE WEIGHT BENCH 4 eue 9 EXERCISE GUIDELINES oa Ba ea den DAG ca EEE EEEE EEE EEE LLa 11 PARTEIST AA AA a batty wee a AA 14 EXPLODED DRAWING vairo eet onions aa ana NAAN ee tante ea tn ayes 15 ORDERING REPLACEMENT PARTS 20000000 occ cece eect LLL Back Cover PUR GO AY WARRANTY es Aad md Ra M ar ane lie Cee Back Cover The decal shown at the right has been applied to the weight bench If the decal is missing or if it is not legible please call our toll free HELPLINE at 1 800 736 6879 Monday through Saturday 7 a m may result in serious until 7 p m Central Time exclud injury ing holidays to order a free e Read user s manual replacement decal Apply the and follow all wamings replacement dec2. 19 4 Tap three 45mm Square Inner Caps 21 into the ends of the Leg Lever 4 as shown Tap a 1 Round Inner Cap 23 into the indicated end of the Weight Tube 41 insert the Weight Tube 41 into the indicated hole in the Leg Lever 4 Press a 1 Angle Cap 29 onto the indicated end of the Weight Tube Note If you purchased the optional olympic expansion kit attach the olympic sleeve to the Weight Tube as shown in the accessory manu al 5 Lubricate an M10 x 72mm Bolt 40 Attach the Leg Lever 4 to the Front Leg 8 with the Bolt and an M10 Nylon Locknut 19 Attach the Spacer 37 to the Leg Lever 4 with the M8 x 58mm Bolt 39 two M8 Washers 38 and an M8 Nylon Locknut 13 Note The Spacer will fit tightly inside of the Leg Lever 6 Press four 1 Square Inner Caps 12 into the indi cated ends of the Backrest Tubes 5 42 Press two 1 x2 Inner Caps 36 into the ends of the adjustment tubes With the wide end of the Backrest 6 positioned as shown attach the Backrest Tubes 5 42 to the Backrest with four M6 x 38mm Screws 16 and four M6 Washers 25 Note The Backrest Tubes and Backrest must be oriented exactly as shown djustment Tubes 7 Lubricate the M10 x 178mm Bolt 17 Attach the Backrest 6 to the Frame 2 with the Bolt two M10 Washers 24 and an M10 Nylon Locknut 19 Secure the Backrest 6 to the Frame 2 with the Adjustment Pin 32 through one of the
3. scheduling and recording your workouts 13 Key No OMAN OOA AN Qty DR RERN AR O R 0 O IN 4 8 LAN Description Upright Frame Crossbar Leg Lever Right Backrest Tube Backrest Upright Base Front Leg 3 4 Round Inner Cap Pad Tube Seat 1 Square Inner Cap M8 Nylon Locknut Pin Clip M6 x 16mm Screw M6 x 38mm Screw M10 x 178mm Bolt M10 x 65mm Bolt M10 Nylon Locknut Support Plate 45mm Square Inner Cap Foam Pad Part List Model No 831 150741 Key No Qty RO800A Description 1 Round Inner Cap M10 Washer M6 Washer Curl Post Curl Pad Carriage Bushing 1 Angle Cap M10 x 67mm Adjustment Knob 60mm x 50mm Bushing Adjustment Pin M10 x 48mm Adjustment Knob M4 x 16mm Screw M10 x 81mm Bolt 1 x 2 Inner Cap Spacer M8 Washer M8 x 58mm Bolt M10 x 72mm Bolt Weight Tube Left Backrest Tube User s Manual Exercise Poster Indicates a non illustrated part Specifications are subject to change without notice See the back cover for information on ordering replacement parts 14 Exploded Drawing Model No 831 150741 15 Ordering Replacement Parts Model No 831 150741 The model number and serial number of your WEIDER PRO 800 are fisted on a decal attached to the frame See the front cover of this manual to find the location of the decal QUESTIONS if you find that All replacement parts are available for immediate purchase or special order
4. three sets of holes in the adjustment tubes Secure the A f IN Adjustment 32 Adjustment Pin with the Pin Clip 14 am Tubes 17 Lubricate h i Make sure the Adjustment Pin 32 is com 24 pletely inserted through both holes in the NI adjustment tubes 8 With the wide end of the Seat 11 positioned as shown attach the Seat to the brackets on the Frame 2 with four M6 x 16mm Screws 15 9 Attach the Curl Pad 27 to the Curl Post 26 with two M6 x 16mm Screws 15 10 Slide the Curl Post 26 into the Front Leg 8 Align one of the adjustment holes in the Curl Post with the adjustment hole in the Front Leg Tighten the M10 x 48mm Adjustment Knob 33 into the adjustment hole in the Front Leg Make sure that you fully tighten the Adjustment Knob 11 Tap two 3 4 Round Inner Caps 9 into each Pad Tube 10 Insert the Pad Tubes into the holes in the Leg Lever 4 and the Front Leg 8 Slide two Foam Pads 22 onto each Pad Tube 12 Make sure that al parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in USING THE WEIGHT BENCH beginning below Using the Weight Bench The weight bench is designed to be used with your own weight set not included The steps below explain how the weight bench can be adjusted See EXERCISE GUIDELINES on page 11 for important exercise information and refer to the accompanying exercise poster to see the correct fo
5. tion is one complete cycle of an exercise such as one sit up A set is a series of repetitions performed consecutively The proper amount of weight for each exercise depends upon the individual user It is up to you to gauge your limits Select the amount of weight that you think is right for you Begin with 3 sets of 8 repeti tions 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 weight e Toning To tone your muscles you must push your muscles to a moderate percentage of their capacity Select a moderate 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 e Weight Loss To lose weight use a low amount of weight and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets e Cross Training In the pursuit of a complete and well balanced fitness program many have found that cross training is the answer We recommend that on Monday Wednesday and Friday you plan weight training workouts On Tuesday and Thursday plan 20 to 30 minutes of aero bic exercise such as cycling running or swimming Rest from both weight training and
6. aerobic exercise for at least one full day each week to give your body time to regenerate By combining weight training with aerobic exercise you can reshape and strengthen your body plus develop a stronger heart and lungs 11 PERSONALIZING YOUR EXERCISE PROGRAM We have not specified an exact length of time for each workout or a specific number of repetitions or sets for each exercise It is very important to avoid overdoing it during the first few months of your exer cise program and to progress at your own pace If you experience pain or dizziness at any time while exercising stop immediately and begin to cool down Find out what is wrong before continuing Remember that adequate rest and a proper diet are also impor tant WARMING UP Begin each workout with 5 to 10 minutes of light stretching and exercise to warm up Warming up pre pares your body for exercise by increasing circulation raising your body temperature and delivering more oxygen to your muscies 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 work outs vary the exercises from workout to workout 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 sti
7. al in the location and operating instruc shown tions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed important Precautions idk reade Ya ns Before You Begin Thank you for selecting the WEIDER PRO 800 Weight Bench The versatile WEIDER PRO 800 Weight Bench is designed to be used with your own weight set not included to develop every major mus cle group of the body Whether your goal is a shapely figure dramatic muscle size and strength or a healthi er cardiovascular system the WEIDER PRO 800 will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER PRO 800 Weight Bench If you have additional questions please call our toll free Upright Adjustment Knob HELPLINE at 1 800 736 6879 Monday through Saturday 7 a m until 7 p m Central Time excluding holidays To help us assist you please note the prod uct model number and serial number before calling The model number is 831 150741 The serial number can be found on a decal attached to the weight bench see the front cover of this manual Before reading further please took at the drawing below and familiarize yourself with the parts that are labeled Weight Rests Adjustment Tubes Leg Lever Part Identification Chart This chart is provided to help you identify the small parts used in assembl
8. ave been pre attached for ship and soapy water will also be needed ping purposes f a part is not in the parts bag check to see if it has been pre attached Assembly will be more convenient if you have the following tools A socket set a set of open end or Tighten all parts as you assemble them unless closed end wrenches or a set of ratchet wrenches instructed to do otherwise 1 Before assembling this weight bench make sure that you have read and understand the information in the box above The weight bench is designed to be used with a mid width weight set not included To use an Olympic weight set an optional Olympic expansion kit model no 831 150780 is avail able for purchase If you have purchased the Olympic expansion kit use the Olympic Crossbar in place of the standard Crossbar 3 in this step Attach the Crossbar 3 to each Upright Base 7 with four M10 x 81mm Bolts 35 two Support Plates 20 and four M10 Nylon Locknuts 19 Note the position of the warning decal and make sure that the Upright Bases are oriented exactly as shown Slide the Uprights 1 into the Upright Bases 7 and secure them at the desired height with the M10 x 67mm Adjustment Knobs 30 2 Attach the Frame 2 to the Crossbar 3 with two M10 x 81mm Bolts 35 and two M10 Nylon Locknuts 19 3 Attach the Front Leg 8 to the Frame 2 with two M10 x 65mm Bolts 18 two M10 Washers 24 and two M10 Nylon Locknuts
9. ccommodate different exercises To adjust the height remove the M10 x 67mm Adjustment Knobs 30 from both Uprights and Upright Bases 7 Slide _ the Uprights to the desired position and re insert the Adjustment Knobs ADJUSTING THE BACKREST The Backrest 6 can be used in either a decline posi tion a level position or two incline positions To adjust the Backrest to the decline position remove the Adjustment Pin 32 and lower the Backrest until it rests directly on the Crossbar 3 Re insert the Adjustment Pin To adjust the Backrest 6 to the level position insert the Adjustment Pin 32 through the top set of holes Secure the Adjustment Pin with the Pin Clip 14 To adjust the Backrest 6 to an incline position insert the Adjustment Pin 32 as shown through one of the lower two sets of holes in the backrest adjustment tubes Slide the Adjustment Pin completely through Adjustment Tubes both holes in the adjustment tubes Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS e Muscle Building In order to increase the size and strength of your muscles you must push your muscles to a high per centage of their capacity You must also progressively increase the intensity of your exercise so that your muscles will continually adapt and grow Each individ ual exercise can be tailored to the proper intensity level by changing the amount of weight used or the number of repetitions or sets performed A repeti
10. ch 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 The charts on page 13 of this manual can be photocopied and used to schedule and record your workouts List the date exercises performed weight and 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 MUSCLE CHART Stemomastoid 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 Tibiatis Anterior front of calf Soleus front of calf Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnernius back of calf SKCAMDOVOZSECFAS TIPyMUMMUDWZ 12 TUESDAY AEROBIC EXERCISE Date l 1 WEDNESDAY EXERCISE Date 1 1 THURSDAY AEROBIC EXERCISE Date FRIDAY Date i Make photocopies of this page for
11. ck with it EXERCISE FORM in order to obtain the greatest benefits from exercis ing it is essential to maintain 1 proper form Maintaining proper form means roving 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 poster accompanying this manual you will find photographs showing the correct form for several exercises A description of each exer cise is also provided along with a list of the muscles affected Refer to the muscle chart on page 12 to find the locations 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 3 minutes after each set if you are doing a muscle building workout 1 minute after each set if you are doing a toning workout and 30 seconds after each set if you are doing a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exer cise 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 do not bounce Ease into ea
12. egal 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 169249 RO800A Printed in China 2000 Sears Roebuck and Co
13. rm for several exercises Refer also to the exercise information accompanying your weight set not included for additional exercises 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 ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 4 slide the desired weights not included onto the Weight Tube 41 Note If you purchased the optional olympic expan sion kit attach the olympic sleeve to the weight tube as shown in the accessory manual REMOVING THE PAD TUBE AND PADS To do leg curl exercises the indicated Pad Tube 10 and Foam Pads 22 must be removed from the weight bench To do this slide one of the Foam Pads off the Pad Tube then pull the Pad Tube out of the holes ATTACHING THE CURL POST Note When the Curl Post 26 is not in use the 45mm Square Inner Cap 21 should be inserted into the Front Leg 8 For some exercises the Curl Post 26 must be attached to the weight bench Slide the Curl Post 26 into the Front Leg 8 Align one of the adjustment holes in the Curl Post with the adjustment hole in the Front Leg Tighten the M10 x 48mm Adjustment Knob 33 into the adjustment hole in the Front Leg Make sure that you fully tighten the Adjustment Knob ADJUSTING THE UPRIGHTS The Uprights 1 can be adjusted to five heights to a
14. when you visit your nearest SEARS Service Center To request service or to order parts by telephone call the you need help assembling or toll free numbers listed at the left operating the WEIDER PRO 800 When requesting help or service or ordering parts please be apartis missing prepared to provide the following information or you need to schedule repair service call our toll free HELPLINE The NAME of the product WEIDER PRO 800 Weight Bench The MODEL NUMBER of the product 831 150741 1 800 736 6879 The PART NUMBER of the PART see the PART LIST and the Monday Saturday 7 am 7 pm EXPLODED DRAWING on pages 14 and 15 of this manual Central Time excluding holidays e The DESCRIPTION of the PART see the PART LIST and the EXPLODED DRAWING on pages 14 and 15 of this manual 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 SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 Full 90 Day Warranty E 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 This warranty does not apply when the WEIGHT BENCH EXERCISER is used commercially or for rental purposes This warranty gives you specific l
15. y The number in parenthesis below each part refers to the key number of the part The second number refers to the quantity needed for assembly Important Some parts may have been pre assembled for shipping purposes tf you cannot find a part in the parts bags check to see if it has been pre assembled M10 x 81mm Bolt 35 10 M6 Washer 25 4 M10 x 72mm Bolt 40 1 e Jj e M10 x 65mm Bolt 18 2 M8 Washer 38 2 M10 x 178mm Bolt 17 1 M8 x 58mm Bolt 39 1 D M6 x 38mm Screw 16 4 M6 x 16mm Screw 15 6 H M8 Nylon Locknut 13 1 M4 x 16mm Screw 34 4 os H Spacer 37 1 M10 Nylon Locknut 19 14 M10 Washer 24 4 Assembly Before beginning assembly carefully read the e As you assemble the weight bench make sure following information and instructions that al parts are oriented as shown in the draw ings Place all parts of the weight bench in a cleared area and remove the packing materials do not THE FOLLOWING TOOLS NOT INCLUDED dispose of the packing materials until assembly ARE REQUIRED FOR ASSEMBLY is completed Two 2 adjustable wrenches ND Read each assembly step before you begin y step y g One 1 phillips screwdriver ur3 For help identifying the small parts used in pi assembly use the PART IDENTIFICATION One 1 rubber mallet CHART on the previous page Note Some Lubricant such as grease or petroleum jelly small parts may h
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