Weider PRO 575 User's Manual
Contents
1. ATTACHING THE BENCH TO THE RACK To perform bench and leg lever exercises the weight bench must be attached to the weight rack To attach the bench to the rack rest the Back Leg 39 over the crossbar on the Center Base 24 Note Be sure that the Low Cable 59 goes through the Back Leg Next attach the Bench Cable 58 to the Low Cable with a Cable Clip 28 When the bench is not attached to the rack use the Cable Clip 28 to attach the Bench Cable 58 to the bracket on the Back Leg 39 ATTACHING A BARBELL TO THE CABLES To use a barbell not included with the Safety Spotter not shown set the barbell on the Weight Rests 11 not shown 12 Slide a Barbell Ring 29 onto each end of the barbell and tighten the M8 x 12mm Screw 43 Attach each end of the High Cable 61 to the Barbell Rings with two Cable Clips 28 A WARNING use only an Olympic barbell not included with the Barbell Rings 29 Always disconnect the barbell from the High Cable 61 when performing an exercise that does not require it The barbell could be lift ed off of the weight rests and fall ATTACHING WEIGHTS TO THE WEIGHT CAR RIAGE OR BARBELL Slide the desired amount of weight not included onto the weight tube on the Weight Carriage 25 or the barbell Secure the weight to the Weight Carriage with Weight Clips 98 Do not place weights on the W2. Model No 831 153230 QUESTIONS The model number and serial number of your WEIDER PRO 575 are listed on a decal attached to the frame See the front cover of this manual to find the location of the decal If you find that you need help assembling or All replacement parts are available for immediate purchase or operating the WEIDER PRO 575 special order when you visit your nearest SEARS Service Center To request service or to order parts by telephone call the a part is missing toll free numbers listed at the left or you need to schedule repair When requesting help or service or ordering parts please be service prepared to provide the following information call our toll free HELPLINE e The MODEL NUMBER of the product 831 153230 1 800 736 6879 e The NAME of the product WEIDER PRO 575 weight bench Monday Saturday 7 am 7 pm Central Time excluding holidays e The PART NUMBER and DESCRIPTION of the part see the PART LIST and the EXPLODED DRAWING in the center 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 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 re
3. Route the Low Cable 59 through the Center Upright 3 and under the bar in the bracket on the Center Base 24 Wrap the Cable around an 88mm Pulley 36 Attach the Pulley to the rear hole in the bracket on the Center Base with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 Wrap the Low Cable 59 around a 4 1 2 Pulley 35 Attach the Pulley and a Large Cable Trap 55 to the bottom set of holes in the pair of Pulley Plates 31 with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 Wrap the Low Cable 59 around an 88mm Pulley 36 Attach the Pulley to the front hole in the bracket on the Center Base 24 with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 39 Attach the Low Cable 59 to the U Bracket 33 with an M6 Washers 62 and an M6 Locknut 80 Do not completely tighten the Locknut it should be threaded onto the end of the Cable until only two threads are showing above the Locknut as shown in the inset drawing 40 Make sure all parts of the weight bench are properly tightened In addition pull each cable a few times to make sure the cables move smoothly over the pulleys If the cables do not move smoothly locate and correct the problem When weights are used the cables may be damaged if they are incorrectly routed Refer to the CABLE DIAGRAMS below for correct cable routing The use of all remaining parts
4. Model No 831 153230 Serial No Write the serial number in the space above for future reference Serial Number Decal Under Seat ExERCISE EQUIPMENT Q U Es TtTton s amp s HELPLINE 1 800 736 6879 SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference 3 9 USER S MANUAL O www weiderfitness com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS ooo 3 BEFORE YOU BEGIN ocer vane dead pied a se bude a 4 PART IDENTIFICATION CHART occ 5 ASSEMBLY orca het ae ed Sha denewadaw ai a ra 6 CABLE DIAGRAM sucia e Bale ea ead a OA i ee 16 ADJUSTMENTS vicio epee ele behead Oa eee ahd aoa ade aaa 17 BENCH ADJUSTMENT CHART occ 20 EXERCISE GUIDELINES cocida e Ped od dwn a a 21 ORDERING REPLACEMENT PARTS Back Cover FULL 90 DAY WARRANTY Back Cover Note A PART LIST EXPLODED DRAWING is attached in the center of this manual Remove the PART LIST EXPLODED DRAWING before beginning assembly WARNING DECAL PLACEMENT The decals shown at right have been placed on the weight bench in the indi cated locations If a decal Misuse of this product may result in serious is missing or illegible call injury our toll free HELPLINE at Read user s manual and follow all warnings and operating instr
5. Do not over tighten the Nylon Locknut the Leg Lever must be able to pivot easily Press four 25 4mm x 38 1mm Inner Caps 45 into the Backrest Frame 16 Orient the Backrest 38 as shown Attach the Backrest to the Backrest Frame 16 with four M6 x 16mm Bolts 72 Press two 38mm Square Inner Caps 44 into the ends of the Support Leg 13 Lubricate an M10 x 154mm Bolt 69 Attach the Support Leg 13 to the Backrest Frame 16 with the Bolt two M10 Washers 79 and an M10 Nylon Locknut 77 Lubricate an M10 x 164mm Bolt 71 Attach the Support Leg 13 to the Back Leg 39 with the Bolt two M10 Washers 79 and an M10 Nylon Locknut 77 Lubricate two M10 x 45mm Bolts 76 Attach the Backrest Frame 16 to the Sliding Seat Frame 15 with the Bolts two M10 Washers 79 and two M10 Nylon Locknuts 77 Do not overtighten the M10 Nylon Locknuts 77 the Support Leg 13 and the Backrest Frame 16 must be able to pivot easily 18 Press two 38mm Square Inner Caps 44 into the ends of the Seat Frame 17 Orient the Seat 37 with the wide end on the side shown Attach the Seat 37 to the Seat Frame 17 with four M6 x 16mm Bolts 72 19 Lubricate an M10 x 154mm Bolt 69 Attach the Seat Frame 17 to the Backrest Frame 16 with the Bolt two M10 Washers 79 and an M10 Nylon Locknut 77 Do not overtighten the Nylon Locknut the Seat Frame must be able to pivot easily EA Lubricate
6. Nylon Locknuts yet 8 Press two 38 1mm x 76 2mm Inner Caps 49 into the end of the Right and Left Frames 5 6 Attach the Right and Left Frames 5 6 to the Center Upright 3 with an M10 x 81mm Bolt 65 and an M10 Nylon Locknut 77 Attach the Right Frame 5 to the Center Frame 4 with an M10 x 120mm Bolt 75 an M10 Washer 79 and an M10 Nylon Locknut 77 Attach the Left Frame 6 to the Center Frame in the same manner Do not tighten the M10 Nylon Locknuts 77 yet 9 Press a 60mm Square Arched Inner Cap 89 into the end of the Top Frame 9 Attach the Top Frame 9 to the Right and Left Frames 5 6 with two M10 x 81mm Bolts 65 and two M10 Nylon Locknuts 77 Do not tight en the Nylon Locknuts yet 10 11 12 13 Orient the Pull up Bar 8 with the bend on top Attach the Pull up Bar to the Right Frame 5 with two M10 x 57mm Bolts 78 two M10 Washers 79 and two M10 Nylon Locknuts 77 Do not tighten the Nylon Locknuts yet Attach the Pull up Bar 8 to the Left Frame not shown in the same manner Tighten the M10 Nylon Locknuts 77 used in steps 1 10 Press two 38mm x 50mm Inner Caps 52 into the top of the Back Leg 39 Press two 50mm Square Inner Caps 51 into the ends of the Stabilizer 40 Orient the Stabilizer 40 so the decal is in the position shown Attach the Back Leg 39 to the
7. Stabilizer with two M10 x 62mm Carriage Bolts 74 and two M10 Nylon Locknuts 77 Do not tighten the Nylon Locknuts yet Press a 60mm Square Inner Cap 46 into the top of the Front Leg 18 Orient the Bench Frame 14 as shown Attach the Bench Frame to the Front Leg 18 with two M10 x 78mm Bolts 70 two M10 Washers 79 and two M10 Nylon Locknuts 77 Do not tight en the Nylon Locknuts yet Press a 38mm x 50mm Inner Cap 64 into the indicated part of the Sliding Seat Frame 15 Press two 75mm Bushings 26 into the ends of the Sliding Seat Frame Orient the Sliding Seat Frame 15 as shown Pull the Knob not shown out as far as it will go Slide the Sliding Seat Frame onto the Bench Frame 14 and engage the Knob into an adjustment hole in the Bench Frame Press a 60mm Square Angled Inner Cap 95 into the end of the Bench Frame 14 14 15 16 17 Attach the Bench Frame 14 to the Back Leg 39 with an M10 x 78mm Bolt 70 two M10 x 164mm Bolts 71 an M10 Washer 79 and three M10 Nylon Locknuts 77 Do not tighten the Nylon Locknuts yet Attach the Leg Lever Bumper 54 to the Front Leg 18 with the M4 x 19mm Screw 68 and an M5 Washer 92 Press a 38 1mm x 76 2mm Inner Cap 49 and a 2 x 3 Inner Cap 50 into the Leg Lever 19 Lubricate an M10 x 102mm Bolt 91 Attach the Leg Lever 19 to the Front Leg 18 with the Bolt and an M10 Nylon Locknut 77
8. each exercise write the positions of the weight rests and the safety spotter in the chart Write the number corresponding to the height of the weight rests and the letter corresponding to the height of the safety spotter in the appropriate column When preparing to perform the exercise again refer back to the chart for a quick reference to your personal settings Follow these steps when preparing for each exercise 1 Adjust the position of the bench be sure the bench cable is attached to the low cable when performing any of the bench exercises Decline Bench Press Adjust the position of the weight rests Attach your barbell to the high cable Adjust the position of the safety spotter Incline Bench Press 1 Add weight to the barbell Bench Press oR WD Incline Bench Press 2 The first time you perform the exercises listed in the chart note the position of the weight rests and safety spotter in the Incline Bench Press 4 appropriate column Incline Bench Press 3 Military Press The Bench can be R removed D attached in a declined position L attached in a level position l attached in one of five incline positions 11 indicates the least incline I5 indicates fully inclined z gt gt gt Dr o r E Squat The Bench Cable can be A attached N not attached The Weight Rests can be adjusted to positions 1 8 Note the number of the position that is best for each exercise The Safety Spotter
9. page 23 of this manual can be photocopied and used to schedule and record your workouts List the date the exercises performed the weight 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 achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life Y A gun qn pri LN a NE ven N Y 22 Date MONDAY EXERCISE WEIGHT SETS REPS es ee TUESDAY Date WEDNESDAY Date THURSDAY AEROBIC EXERCISE Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 23 PART LIST Model No 831 153230 Key No Qty OANDAARWN k Di A A e et NOAWDANARANDWHAHHAHAONNHANANA Description Left Upright Right Upright Center Upright Center Frame Right Frame Left Frame Pulley Arm Pull up Bar Top Frame Safety Spotter Left Weight Rest Right Weight Rest Support Leg Bench Frame Sliding Seat Frame Backrest Frame Seat Frame Front Leg Leg Lever Right Power Assist Leg Left Power Assist Leg Right Base Left Base Center Base Weight Carriage 75mm Bushing Carriage Stop Cable Clip Barbell Ring Knob Pulley Plate Pulley Arm Bushing U Bracket Safety Spotter Bumper 4 1 2 Pulley 88mm Pulley Seat Backrest Back Leg Stabilizer Pad Tube Foam Pad M8 x
10. will be explained in ADJUSTMENTS beginning on the following page CABLE DIAGRAMS The cable diagrams below show the proper routing of the Bench Cable 58 the Low Cable 59 the Carriage Cable 60 and the High Cable 61 Use the diagram to make sure that the cables and the cable traps have been assembled correctly If the cables have not been correctly routed the weight bench will not function prop erly and damage may occur The numbers show the correct route for each cable Make sure that the cable traps do not touch or bind the cables Carriage Cable 60 5 High Cable 61 Bench Cable 58 ADJUSTMENTS This section explains how to adjust the weight bench The first time you perform an exercise that uses the safety spotter adjust the bench to the position that is best for you Note the position of the weight rest and safety spot ter on the BENCH ADJUSTMENT CHART on page 20 of this manual When preparing to perform the exercise again refer back to the chart for a quick reference to your personal settings See the EXERCISE GUIDELINES on page 21 for important 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 each exercise Make sure all parts are properly tightened each time you use the weight bench Replace any worn parts immediate ly The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not u
11. 12mm Screw 38mm Square Inner Cap 25 4mm x 38 1mm Inner Cap 60mm Square Inner Cap 2 Round Inner Cap 19mm Round Inner Cap 38 1mm x 76 2mm Inner Cap 2 x 3 Inner Cap 50mm Square Inner Cap Key No Qty 52 53 54 R1201B Description 38mm x 50mm Angled Inner Cap 50mm Thick Square Inner Cap Leg Lever Bumper Large Cable Trap Cable Ball Cable Eye Bench Cable Low Cable Carriage Cable High Cable M6 Washer M10 x 86mm Bolt 38mm x 50mm Inner Cap M10 x 81mm Bolt M10 x 100mm Bolt M10 x 91mm Bolt M4 x 19mm Screw M10 x 154mm Bolt M10 x 78mm Bolt M10 x 164mm Bolt M6 x 16mm Bolt M10 x 75mm Bolt M10 x 62mm Carriage Bolt M10 x 120mm Bolt M10 x 45mm Bolt M10 Nylon Locknut M10 x 57mm Bolt M10 Washer M6 Locknut M10 x 25mm Button Bolt 35mm Spacer 15mm Spacer Ab Strap Handle Ankle Strap Row Bar Row Bar Grip 60mm Square Arched Cap M10 x 97mm Bolt M10 x 102mm Bolt M5 Washer Small Cable Trap 27mm Spacer 60mm Square Angled Cap 17mm Spacer 75mm Bushing PP Material Weight Clip Weight Clip Sleeve User s Manual Exercise Guide Note tt 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 153230 R1201B
12. 20 Attach the Right and Left Power Assist Legs 20 21 to the Leg Lever 19 with two M10 x 100mm Bolts 66 and two M10 Nylon Locknuts 77 21 Refer to the CABLE DIAGRAMS on page 16 of this manual to identify the different cables included with the weight bench Locate the Bench Cable 58 Route the Cable through the Front Leg 18 and attach it to the Leg Lever 19 with an M10 x 91mm Bolt 67 two 35mm Spacers 82 two M10 Washers 79 and an M10 Nylon Locknut 77 Press a 2 x 3 Inner Cap 50 into the bottom of the Leg Lever 19 11 22 Route the Bench Cable 58 under a 4 1 2 Pulley 35 Attach the Pulley to the Front Leg 18 with an M10 x 75mm Bolt 73 two 17mm Spacers 96 two M10 Washers 79 and an M10 Nylon Locknut 77 23 Attach the Bench Cable 58 to the Back Leg 39 with a Cable Clip 28 24 Press a 19mm Round Inner Cap 48 into each end of the three Pad Tubes 41 Slide two Pad Tubes 41 through the holes in the Leg Lever 19 Slide the third Pad Tube through the holes in the Front Leg 18 Slide two Foam Pads 42 onto each Pad Tube 25 Locate the High Cable 61 See the inset drawing Slide a Cable Ball 56 onto the end of the High Cable 61 Thread an M6 Locknut 80 onto the Cable as far as it will go Tighten a Cable Eye 57 onto the Cable Hold the Cable Eye and fully tighten the Locknut against the Cable Eye Slide the Cable Ball over the Locknut and the Ca
13. Attach the Center Upright 3 to the Center Base 24 with two M10 x 75mm Bolts 73 four M10 Washers 79 and two M10 Nylon Locknuts 77 Do not tighten the Nylon Locknuts yet 5 Press two 75mm Bushings 26 into the top and bottom of the Safety Spotter 10 Attach two Safety Spotter Bumpers 34 to the Safety Spotter 10 with two M10 x 25mm Button Bolts 81 two M10 Washers 79 and two M10 Nylon Locknuts 77 Pull the Knob 30 out as far as it will go Slide the Safety Spotter 10 onto the top of the Center Upright 3 and engage the Knob into an adjust ment hole Turn the Knob clockwise until tight Adjustment Press a 60mm Square Inner Cap 46 into the top Hole of the Center Upright 3 6 Press two 75mm Bushings 26 into the top and bottom of the Right Weight Rest 12 Pull the Knob 30 out as far as it will go Slide the Right Weight Rest 12 onto the Right Upright 2 and snap the Knob into an adjustment hole in the Upright Turn the Knob clockwise until tight Repeat this step with the Left Weight Rest not shown 7 Press two 60mm Square Inner Caps 46 into the top of the Left and Right Uprights 1 2 Orient the Center Frame 4 with the decal on the side shown Attach the Center Frame to the Left and Right Uprights 1 2 with four M10 x 78mm Bolts 70 four M10 Washers 79 and four M10 Nylon Locknuts 77 Do not tighten the
14. CABLES Woven cable the type of cable used on the weight bench can stretch slightly after it is first used If there is slack in the cables tighten them as described below See drawing A Tighten the M6 Locknut 80 onto the Low Cable 59 a couple of turns See drawing A Remove the M10 x 45mm Bolt 76 and the M10 Nylon Locknut not shown attaching the 4 1 2 Pulley 35 and Cable Trap 55 to the U Bracket 33 Use the Bolt and Nylon Locknut to reat tach the Pulley and Cable Trap to the lower set of holes in the U Bracket See drawing B Remove the M10 x 45mm Bolt 76 and the M10 Nylon Locknut 77 attaching the lower 4 1 2 Pulley 35 and Cable Trap 55 to the Pulley Plates 31 Use the Bolt and Nylon Locknut to reattach the Pulley and Cable Trap to the next set of holes in the Pulley Plates Repeat until the cables are tight 19 BENCH ADJUSTMENT CHART The chart below contains a list of exercises that require the use of the safety spotter When preparing the weight bench for one of these exercises follow the steps listed below For information about each of these steps refer to the ADJUSTMENTS section of this manual Make sure the bench cable is attached to the low cable when performing any of the bench exercises For each exercise determine the positions of the bench the weight rests and the safety spotter that are best for you The first time you perform
15. Locknut and the Cable Eye Locate the Carriage Cable 60 Attach the end of the Cable inside the Top Frame 9 with an M10 x 75mm Bolt 73 two 27mm Spacers 94 two M10 Washers 79 and an M10 Nylon Locknut 77 35 sE c 71 Y a Tube 31 Wrap the Carriage Cable 60 around a 4 1 2 Pulley 35 Attach the Pulley and a Large Cable Trap 55 to the single set of holes in the pair of Pulley Plates 31 with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 32 Wrap the Carriage Cable 60 around an 88mm Pulley 36 Attach the Pulley inside the Top Frame 9 with an M10 x 75mm Bolt 73 two 17mm Spacers 96 two M10 Washers 79 and an M10 Nylon Locknut 77 33 Wrap the Carriage Cable 60 around an 88mm Pulley 36 Attach the Pulley between the Right and Left Frames 5 6 with an M10 x 81mm Bolt 65 two 15mm Spacers 83 and an M10 Nylon Locknut 77 34 Attach the end of the Carriage Cable 60 to the welded bolt on the Weight Carriage 25 with an M10 Nylon Locknut 77 35 36 37 38 Locate the Low Cable 59 Lay the Cable inside the bracket on the Center Base 24 so that the ball is on the side shown Attach a 4 1 2 Pulley 35 inside the bracket with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77
16. ble Eye Route the end of the High Cable 61 without a Cable Ball 56 through the tube on the left Pulley Arm 7 Wrap the Cable around a 4 1 2 Pulley 35 and attach the Pulley to the Pulley Arm with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 Note Be sure the Cable is under the indicated pin on the Pulley Arm 26 27 28 29 30 Wrap the High Cable 61 around an 88mm Pulley 36 Attach the Pulley and a Small Cable Trap 93 to the Left Frame 6 with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 Wrap the High Cable 61 around a 4 1 2 Pulley 35 Attach the Pulley and a Large Cable Trap 55 to the U Bracket 33 with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 Wrap the High Cable 61 around an 88mm Pulley 36 Attach the Pulley and a Small Cable Trap 93 to the Right Frame 5 with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 Route the High Cable 61 through the tube on the right Pulley Arm 7 Wrap the Cable around a 4 1 2 Pulley 35 Attach the Pulley to the Pulley Arm with an M10 x 45mm Bolt 76 and an M10 Nylon Locknut 77 See the inset drawing Slide a Cable Ball 56 onto the end of the High Cable 61 Thread an M6 Locknut 80 onto the Cable as far as it will go Tighten a Cable Eye 57 onto the Cable Hold the Cable Eye and fully tighten the Locknut against the Cable Eye Slide the Cable Ball over the
17. can be adjusted to positions A O Note the letter of the position that is best for each exercise 20 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 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 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 repetitions without difficulty increase the amount of weight Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of weight and increase the number of repeti tions 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 complet ing more sets rather than by using high amounts of weight Weight Loss To lose weig
18. eight Carriage 25 when performing exercises that use the barbell AWARNING Do not place more than 150 pounds on the Weight Carriage 25 Do not place more than 310 pounds including the bar bell on the Weight Rests 11 12 Always place the same amount of weight on each side of the Weight Carriage or barbell Always secure the weights to the Weight Carriage with Weight Clips 98 Barbell USING THE POWER ASSIST LEGS If you are unable to complete the repetition after per forming a bench exercise the Power Assist Legs 20 21 can be used to help lift the barbell back to the Weight Rests not shown To use the Power Assist Legs 20 21 attach the bench to the rack and a barbell to the high cable see ATTACHING THE BENCH TO THE RACK and ATTACHING A BARBELL TO THE CABLES on page 18 Press down on the Power Assist Legs with your feet while lifting the barbell to the Weight Rests not shown ATTACHING THE ACCESSORIES TO THE CABLES To use the Row Bar 38 attach it to the High Cable 61 or Low Cable not shown with a Cable Clip 28 The other accessories not shown can be attached to the cables in the same manner A WARNING Always disconnect the accessories when performing exercises that do not require them Note The accessories can be stored on the back of the Right and Left Frames 5 6 not shown with Cable Clips 28 TIGHTENING THE
19. es If the cables bind as you are exercising stop immediately and make sure that the cables are on the pulleys Always set both weight rests at the same height 11 12 13 14 15 16 17 The weight bench is designed to support a maximum user weight of 250 pounds Do not place more than 310 pounds including the barbell on the weight rests Do not place more than 150 pounds on the weight car riage Note The weight bench is designed to be used with an Olympic barbell The weight bench does not include a barbell or weights Always place an equal amount of weight on each side of the weight carriage or barbell Always secure the weights with the weight clips when they are mounted on the weight carriage Always exercise with a partner Your partner should be ready to catch the barbell if you cannot complete a repetition Always set the back leg over the center base before using the leg lever Always attach the bench cable to the low cable before perform ing a bench exercise Always move the bench out of the way when performing squat exercises Always discon nect the barbell from the high cable when per forming an exercise that does not require it The barbell could be lifted off of the weight rests and fall 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 es
20. ht 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 Cross Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program is e Plan weight training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as cycling 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 and devel op your heart and lungs 21 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 prepares y
21. ht Upright to the Right Base 22 with two M10 x 62mm Carriage Bolts 74 and two M10 Nylon Locknuts 77 Note Be sure that the numbers on the Right Upright are on the side shown Do not tighten the Nylon Locknuts yet Repeat this step with the Left Base 23 and Left Upright 1 Note Be sure the numbers on the Left Upright are on the side shown in the inset PO drawing y 22 y 74 2 Press two 50mm Thick Square Inner Caps 53 and a 2 x 3 Inner Cap 50 into the ends of the Center Base 24 Have a second person hold the Right and Left Uprights 1 2 not shown Attach the Right and Left Bases 22 23 to the Center Base 24 with two M10 x 97mm Bolts 90 and two M10 Nylon Locknuts 77 Do not tighten the Nylon Locknuts yet 3 Press two 2 Round Inner Caps 47 into the ends of the weight tube on the Weight Carriage 25 Press two 75mm Bushings 26 into the top and Lett bottom of the Weight Carriage et near T the top of this si Orient the Weight Carriage 25 and Center Sae E Upright 3 so that the welded bolt and letters are 3L on the indicated sides Slide the Weight Carriage 26 Y 63 onto the bottom of the Center Upright i PB BP Welded Attach the Carriage Stop 27 to the indicated 47 lt Bolt hole in the Center Upright 3 with an M10 x 86mm Bolt 63 and an M10 Nylon Locknut 77 Weight 25N Tube BE S q 27 PZ 47 4
22. nch Cable Bracket Power Assist Leg Note The terms right side and left side are determined relative to a person sitting on the bench they do not correspond to right and left on the drawings in the manual 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 in the center of this manual Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been pre attached A ww M10 x 57mm Bolt 78 M10 Nylon Locknut 77 hn ANNAN O H M10 x 62mm Carriage Bolt 74 mmeo WN ormona M6 Washer 62 M8 x 12mm Screw 43 O MU M10 x 81mm Bolt 65 M5 Washer 92 ANNAN E AA roam soea M10 x 45mm Bolt 76 AAA M10 x 91mm Bolt 67 M10 x 25mm Button Bolt 81 A AAA M10 x 100mm Bolt 66 ee I M10 x 102mm Bolt 91 MM re A M10 x 120mm Bolt 75 WAY ox mm BON 9 AAA Tai gt LL ASSEMBLY As you assemble the weight bench make sure all Make Things Easier for Yourself parts are oriented as shown in the drawings Everything in this manual is designed to ensure For help identifying
23. od 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 e 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 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 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 Gastrocnemius back of calf S lt CHMDOVOZEFAL TOMMIOD gt yY 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 The chart on
24. our 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 page 22 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 short peri
25. pair 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 179340 R1201B Printed in China O 2001 Sears Roebuck and Co
26. pecially 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 WEIDER PRO 575 weight bench The PRO 575 is designed to be used with your own weight set not included to develop every major muscle group of the body Whether your goal is a shapely figure dramatic muscle size and strength or a healthier cardiovascular system the PRO 575 will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER PRO 575 weight bench If you have additional questions please call our toll free 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 153230 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 look at the drawing below and familiarize yourself with the parts that are labeled Pulley Arm Pull up Bar Weight Rest Right Side Safety Spotter Pulley Arm Left Side Weight Rest Weight Carriage Backrest Low Pulley Station Be
27. se solvents ADJUSTING THE BACKREST The Backrest 38 can be used in a decline position a level position or any of five incline positions To adjust the Backrest turn the Knob 30 counterclock wise until loose Pull the Knob out as far as it will go and slide the Sliding Seat Frame 15 to the desired position Engage the Knob into an adjustment hole in the Bench Frame 14 Turn the Knob clockwise until tight ADJUSTING THE WEIGHT RESTS AND SAFETY SPOTTER Before performing an exercise that uses a barbell adjust the Weight Rests 11 12 and Safety Spotter 25 to the height that is best suited for that exercise The Weight Rests should be at a comfortable height for lifting and replacing the barbell Moving the Safety Spotter 10 will change the distance that the barbell can move First attach the barbell to the high cable see ATTACHING A BARBELL TO THE CABLES on page 18 Then set the Safety Spotter to the position that will stop the barbell at the lowest point that you want it to go during the exercise To adjust a Weight Rest 11 12 turn the Knob 30 counterclockwise until loose Pull the Knob out as far as it will go and move the Weight Rest to the desired height Engage the Knob into an adjustment hole in the Upright 1 2 and turn it clockwise until tight The Safety Spotter 10 can be adjusted in the same manner 44 WARNING always adjust both Weight Rests 11 12 to the same height before exercising
28. small parts use the PART that the weight bench can be assembled suc IDENTIFICATION CHART on page 5 cessfully by anyone However it is important to realize that the versatile weight bench has many The following tools not included are required parts and that the assembly process will take for assembly time Most people find that by setting aside plen ty of time assembly will go smoothly Two adjustable wrenches One rubber mallet E Before beginning assembly carefully read the following information and instructions One standard screwdriver Assembly requires two people One Phillips screwdriver lt 55 Place all parts in a cleared area and remove the Lubricant such as grease or petroleum jelly packing materials Do not dispose of the packing and soapy water materials until assembly is completed Liu Assembly will be more convenient if you have a Tighten all parts as you assemble them unless socket set a set of open end or closed end instructed to do otherwise wrenches or a set of ratchet wrenches Before beginning assembly make sure you understand the information in the box above Important Some of the parts described in the assembly steps may be pre assembled Numbers on this side Press a 2 x 3 Square Inner Cap 50 into the end of the Right Base 22 Numbers x on this p Identify the Right Upright 2 by the positions of side the numbers and holes Attach the Rig
29. uctions prior to use 1 800 736 6879 Monday Do not allow children on or around machine through Saturday 7 a m Replace label if damaged illegible or removed until 7 p m Central Time to order a free replace ment decal Apply the replacement decal in the location shown Keep hands and fingers clear of this area WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 10 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 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 you use the weight bench Replace any worn parts immediately Keep children under 12 and pets away from the weight bench at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising Make sure that the cables remain on the pul leys at all tim
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