Weider 145 BENCH 15085 User's Manual
Contents
1. Part Identification Chart This chart is provided to help you identify the small parts used in assembly Important Some parts may have been pre assembled for shipping purposes If you cannot find a part in the parts bags check to e e 2 see if it has been pre assembled 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 CN M10 x 130mm Bolt 9 1 yumm Ok M10 x 70mm Bolt 26 5 M8 x 55mm Bolt 25 2 M8 x 40mm Bolt 2 7 8 M10 Nylon Locknut 30 6 CO HI M8 x 16mm Bolt 28 Ob M10 Washer 29 4 M8 Nylon Locknut 34 Guo M6 x 16mm Screw 24 2 M8 Washer 17 11 Assembly Before beginning assembly carefully read the THE FOLLOWING TOOLS NOT INCLUDED ARE following information and instructions REQUIRED FOR ASSEMBLY e Place all parts in a cleared area and remove the Two 2 adjustable wrenches A packing materials do not dispose of the packing Na materials until assembly is completed One 1 rubber mallet I Tighten all parts as you assemble them unless One 1 standard screwdriver CE instructed to do otherwise e Lubricant such as grease or petroleum jelly e For help identifying the small parts used in plus soapy water assembly use the PART IDENTIFICATION CHART on the page 5 fo 2k Assembly will be more convenient if you have the e As you assemble the weig2. 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 ICON 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 145 Weight Bench The WEIDER 145 Weight Bench is designed to let you develop every major muscle group of the body Whether your goal is a shapely figure dra matic muscle size and strength or a healthier cardio vascular system the WEIDER 145 Weight Bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER 145 Weight Bench If you have additional questions please call our Customer Service Department toll free at 1 800 736 6879 Monday Weight Rests Support Tube Backrest Uprights through Saturday 7 a m until 7 p m Central Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is 831 150850 The serial number can be found on a decal attached to the WEI DER 145 Weight Bench see the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Curl Pad Foam Pads Leg Lever Weight Tube
3. PATENT PENDING Model No 831 150850 Serial No Write the serial number in the space above for reference Serial Number Decal Exe cil R SE EQUIPMENT e S o ee ee ee a Be an Ea HELPLINE 1 800 736 6879 CAUTION Read all precautions and instruc U S E R i S M A N U A L tions in this manual before using this equipment Save this manual for future reference SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 Table of Contents FULL 90 DAY WARRANTY 71070 65 0a eee ND SE NINANG DA PRRD GD LED PNP eee NG ee eee 2 IMPORTANT PRECAUTIONS mna ha kA bee tee NGA WALK HG Rew Oo eee eee ada 3 BEFORE YOU BEGIN m i 044 pa naan NAE Mittal oe NAAN PAIN eee ea aaa ew nG tune 4 PART IDENTIFICATION CHART rea nba mb poate toscana ie tea he Ya aoe BA ae an eae ee ask 5 ASSEMBLY ma a na kabanda ND B aun ba Paes dead art kon Lang Boe cach bebe ete hae ae Lind Rate pay 6 USING THE WEIGHT BENCH 0 0 ene eae 10 EXERCISE GUIDELINES rre paa intend ate tik Wa ee nd Peat aint BU attach Dh d 11 PARTEIST aging AA maa GD NG nA NP Ba MAPANG ANN ed NINA 14 EXPLODED DRAWING a2 8G ga KAN oie ase KANAN PLANG KG pee em bee DANG wale dd On gee ee eae a 15 ORDERING REPLACEMENT PARTS 0 0 0 eee etna Back Cover 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 throughou
4. eg Lever 4 to the Front Leg 8 with the Bolt two M10 Washers 29 and the M10 Nylon Locknut 30 26 Lubricate 7 10 Press two 19mm Round Inner Caps 33 into each Short Pad Tube 10 Press two 19mm Round Inner Caps into the Long Pad Tube 23 Insert the Short Pad Tubes 10 into the holes in the Leg Lever 4 Slide two Foam Pads 22 onto each Pad Tube Insert the Long Pad Tube 23 into the holes in the bracket on the Front Leg 8 Slide a Foam Pad 22 onto each end of the Long Pad Tube Press a 1 Square Inner Cap 18 into the indicated end of each Backrest Tube 5 Attach each Backrest Tube 5 to the Backrest 6 with two M8 x 40mm Bolts 27 and two M8 Washers 17 The Backrest Tubes must be ori ented as shown Do not tighten the four Bolts yet Press a 1 Square Inner Cap 18 into each end of the Support Tube 7 Set the Support Tube into the highest set of adjustment brackets on the Uprights 1 15 Lubricate the M10 x 130mm Bolt 9 Attach the Backrest Tubes 5 to the Frame 2 with the Bolt two M10 Washers 29 and an M10 Nylon Locknut 30 Do not overtighten the Nylon Locknut Rest the Backrest 6 on the Support Tube 7 Tighten the four M8 x 40mm Bolts 27 securing the support tubes to the seat see Step 8 Press a 1 Square Inner Cap 18 into each end of the seat support brackets on the Frame 2 Attach the Seat 11 to the seat support brackets
5. from exercis ing it is essential to maintain proper form Maintaining proper form means 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 on page 15 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 STAYING MOTIVATED for 3 minutes after each set if you are doing a muscle building workout 1 minute after each set if you are For motivation keep a record of each workout The doing a toning workout and 30 seconds after each charts on pages 16 and 17 of this manual can be set if you are doing a weight loss workout Plan to photocopied and used to schedule and record your spend the first couple of weeks familiarizing yourself workouts List the date exercises performed weight with the equipment and learning the proper form for and numbers of sets and repetitions completed eac
6. h exercise Record your weight and key body measurements at the end of every month COOLING DOWN Remember the key to achieving the greatest results End each workout with 5 to 10 minutes of stretching is to make exercise a regular and enjoyable part of Include stretches for both your arms and legs Move your everyday life slowly as you stretch do not bounce Ease into each stretch gradually and go only as far as you can with out strain Stretching at the end of each workout is very effective for increasing flexibility 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 CHMDMOVOZESrFAL TOMmMIOD gt Y 12 monpay Exercise wech sets REPS Date a a a Ka Eu WEW SY wa E kC ee TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXERCISE WelcHT SETS rers Pigaan yg tr S es ee UA EE TI RES CC CC Tl JJ JE E ee ee ee a
7. ht bench be sure that following tools A socket set a set of open end or all parts are oriented as shown in the drawings closed end wrenches or a set of ratchet wrenches 1 Before assembling this product be sure that you have read and understand the information in the box above Attach the Crossbar 3 to Upright A 1 with two M10 x 70mm Bolts 26 a Support Plate 14 and two M10 Nylon Locknuts 30 The Upright must be oriented as shown Attach the Crossbar 3 to Upright B 15 in the same manner 2 Attach the Front Leg 8 to the Frame 2 with three M8 x 16mm Bolts 28 and three M8 Washers 17 3 Attach the Frame 2 to the Crossbar 3 with two M8 x 55mm Bolts 25 and two M8 Nylon Locknuts 34 4 Press a 50mm Square Bushing 31 onto each Upright 1 15 and tap them in place with a rubber mallet Slide a Weight Rest 16 into Upright A 1 Align one of the adjustment holes in the Weight Rest with the adjustment hole in the Upright Tighten the Large Threaded Knob 20 into the adjustment hole in the Upright Attach the other Weight Rest 16 to Upright B 15 in the same manner 5 Tap a 38mm Square Inner Cap 32 into each end of the Leg Lever 4 Tap a 25 4mm Round Inner Cap 21 into each end of the weight tube Paa Weight Tube 6 Lubricate the M10 x 70mm Bolt 26 Attach the L
8. on the Frame 2 with four M8 x 40mm Bolts 27 and four M8 Washers 17 11 Attach the Curl Pad 12 to the Curl Upright 13 with two M6 x 16mm Screws 24 Slide the Curl Upright 13 into the Front Leg 8 Align one of the adjustment holes in the Curl Upright with the adjustment hole in the Front Leg Tighten the Small Threaded Knob 19 into the adjustment hole in the Front Leg 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 form for each exercise Refer also to the exer cise 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 ADJUSTING THE BACKREST The Backrest 6 can be used in a level position an inclined position or a declined position To use the Backrest in a level position first lift the Backrest Insert the Support Tube 7 into the lowest set of adjustment brackets in the Uprights 1 15 Lay the Backrest Tubes 5 on the Support Tube To use the Backrest 6 in an inclined position first lift the Backrest Inser
9. ssing or you need to schedule repair service 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 Part No 147267 H01516AC RO798A The model number and serial number of your WEIDER 145 are listed on a decal attached to the frame See the 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 numbers listed at the left When requesting help or service or ordering parts please be prepared to provide the following information e The MODEL NUMBER of the product 831 150850 e The NAME of the product WEIDER 145 Weight Bench e The PART NUMBER of the PART see the PART LIST and the EXPLODED DRAWING on pages 14 and 15 of this manual e The DESCRIPTION of the PART see the PART LIST and the EXPLODED DRAWING on pages 14 and 15 of this manual SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 Printed in China O 1998 Sears Roebuck and Co
10. t 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 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 aerobic exercise for at least one full day each week to give your body
11. t the Support Tube 7 into one of the two upper sets of adjustment brackets in the Uprights 1 15 Lay the Backrest Tubes 5 on the Support Tube To use the Backrest 6 in a declined position lift the Backrest and remove the Support Tube Lay the Backrest Tubes 5 on the Crossbar 3 ADJUSTING THE WEIGHT RESTS To adjust the Weight Rests 1 remove the Large Threaded Knobs 20 from the Uprights 1 15 Move the Weight Rests to the desired height Replace the Large Threaded Knobs The Weight Rests must be set to the same heights ATTACHING WEIGHTS TO THE WEIGHT BENCH Note Remove the Curl Upright before using the Leg lever see Assembly step 11 on page 9 To use the Leg Lever 4 slide the desired weights not included onto the weight tube WARNING Do not place more than 50 pounds on the Leg Lever for normal use 10 Weight Tube 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 continue to adapt and grow Each exercise can be tailored to the proper intensity level by chang ing the amount of weight used or the number of repe titions or sets performed A repetition is one com plete cycle of an exercise such as one sit up A se
12. t 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 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 2 Important Precautions WARNIN 10 11 12 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 use an equal amount of weight on each side of your barbell not included Do not use a barbell that is longer than five feet with the weight bench When you are using the leg lever place a barbell with the same amount of weight on the weight rests to balance the bench Always wear athletic shoes for foot protec tion while exercising Keep hands and feet away from mo
13. 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 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 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 stick with it EXERCISE FORM In order to obtain the greatest benefits
14. ving parts The weight bench is designed to support a maximum of 360 pounds including the user a weight bar and weights Do not place more than 110 pounds including a weight bar and weights on the weight rests do not place more than 50 pounds on the leg lever for nor mal use the leg lever can support 100 pounds when stationary 13 14 15 16 To reduce the risk of serious injury read the following important precautions before using the weight bench When using the backrest in an inclined posi tion make sure that the support tube is fully seated in the adjustment brackets on the uprights 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 WARNING DECAL PLACEMENT The decal shown below has been placed on the weight bench If the decal is missing or if it is not legible please call our Customer Service Department toll free 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 in the location shown CAUTION Do not allow children on or around machine Keep hands and feet away from moving parts and contact points Read owner s manual and follow instructions WARNING Before beginning this or any exercise program
15. y ee e a ee E TJ H p TUY C U 7 ir T3 THURSDAY AEROBIC EXERCISE Date FRIDAY EXERGSE was ses PS OU NW CC a adios CC TI 2o t4 Make photocopies of this page for scheduling and recording your workouts 13 Part List Model No 831 150850 R0698A Key No Qty Description Key No Qty Description 1 1 Upright A 19 1 Small Threaded Knob 2 1 Frame 20 2 Large Threaded Knob 3 1 Crossbar 21 2 25 4mm Round Inner Cap 4 1 Leg Lever 22 6 Foam Pad 5 2 Backrest Tube 23 1 Long Pad Tube 6 1 Backrest 24 2 M6 x 16mm Screw 7 1 Support Tube 25 2 M8 x 55mm Bolt 8 1 Front Leg 26 5 M10 x 70mm Bolt 9 1 M10 x 130mm Bolt 27 8 M8 x 40mm Bolt 10 2 Short Pad Tube 28 3 M8 x 16mm Bolt 11 1 Seat 29 4 M10 Washer 12 1 Curl Pad 30 6 M10 Nylon Locknut 13 1 Curl Upright 31 2 50mm Square Bushing 14 2 Support Plate 32 2 38mm Square Inner Cap 15 1 Upright B 33 6 19mm Round Inner Cap 16 2 Weight Rest 34 2 M8 Nylon Locknut 17 11 M8 Washer 1 User s Manual 18 8 1 Square Inner Cap 1 Exercise Poster Indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 14 Exploded Drawing Model No 831 150850 RO698A 15 Model No 831 150850 QUESTIONS If you find that you need help assembling or operating the WEIDER 145 a partis mi
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