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USER`S MANUAL
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1. 9 o x Model No 831 150760 QUESTIONS If you find that The model number and serial number of your WEIDER PRO900 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 you need help assembling or operating the WEIDER PRO900 apart is missing or you need to schedule repair service When requesting help or Service or ordering parts please be prepared to provide the following information call our toll free HELPLINE 1 800 736 6879 Monday Saturday 7 am 7 pm Central Time excluding holidays The MODEL NUMBER of the product 831 150760 The NAME of the product WEIDER PRO900 Weight Bench The PART NUMBER of the PART see the PART LIST and the EXPLODED DRAWING on pages 18 and 19 of this manua 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 The DESCRIPTION of the PART see the PART LIST and the EXPLODED DRAWING on pages 18 and 19 of this manual SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 Full 90 Day Warranty EZ For 90 days from the date of purch
2. Model No 831 150760 Serial No Write the serial number in the space above for future reference Serial Number Decal Under Seat UE S TIONS FIELFLINMEI 1 800 736 6879 SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 in wie IA SRO TER er SN UT E YES e www welderfitness com new products prizes fitness tips and much more Table of Contents WARNING DECAL PLACEMENT suas ea ira ira 2 IMPORTANT PRECAUTIONS 3r 1d Re Euer tee ee Rue e id 3 BEFORE YOU BEGIN 43d tai dte lu dd I pp Re DUCI De a 4 DART IDENTIFICATION CHART 22 254 21 eaters Sara ww e due snide avant a ace t debe ae odo 5 a 5accc c H PP PRAE 6 USING THE WEIGHT BENGH neck See tre he x Ic Dr ee nahen 11 EXERCISE GUIDELINES coria ORE wD ce ace des eee uc de ERN c ee aed 13 FATAL a doi Date nen 18 EXPLODED DRAWING eures ae enter 19 ORDERING REPLACEMENT PARTS oia A oa SOURCES ACE ren Back Cover FULL 90 DAY WARRANTY iS eae ait duae Gaon ei 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 e ERA ETUR HELPLINE at 1 800 736 6879 Misuse of this product Monday through Saturday 7 a m may result in serious until 7 p m Central Time exclud injury _ing holidays to order a free Read user s manual replacement decal Apply t
3. 30 1 M10 x 72mm Bolt 53 1 Q OOO UOC Wide Spacer 47 2 M10 x 67mm Bolt 14 2 ie M6 Washer 25 4 A M10 x 65mm Bolt 18 5 E E X M8 x 70mm Bolt 54 1 M8 Washer 48 2 M8 x 58mm Bolt 49 1 M6 x 38mm Screw 16 4 M10 Washer 24 12 PR OE e M8 Nylon Locknut 13 2 A M10 x 19mm Bolt 46 1 E E s O m x 2 3 M6 x 16mm Screw 15 6 M10 Nylon Locknut 19 20 Y ba e Assembly Before beginning assembly carefuily read the following information and instructions Place alt parts of the weight bench in a cleared area and remove the packing materials do not dispose of the packing materials until assembly is completed Read each assembly step before you begin For help identifying the small parts used in assembly use the PART IDENTIFICATION CHART on the previous page Note Some small parts may have been pre attached for ship ping purposes If a part is not in the parts bag check to see if it has been pre attached Tighten all parts as you assemble them unless instructed to do otherwise Before assembling this weight bench be sure that you have read and understand the infor mation in the box above The weight bench is designed to be used with a mid width weight set not included To use the weight bench with an olympic size weight set an optional olympic expansion kit is avail able to purchase model number 831 150780 Position the
4. Crossbar 3 as shown Note If you purchased the optional olympic expansion kit place the olympic crossbar in place of the stan dard crossbar Attach the Crossbar to each Upright Base 7 with four M10 x 81mm Bolts 43 a Support Plate 20 and four M10 Nylon Locknuts 19 Note the position of the warning decal and make sure the UprightBases are ori ented exactly as shown Slide the Uprights 1 into the desired position in the Upright Base 7 and secure them with two M10 x 67mm Adjustment Knobs 37 Slide the welded bracket on the Frame 2 onto the Crossbar 3 Secure the Frame with two M10 x 81mm Bolts 43 and two M10 Nylon Locknuts 19 As you assemble the weight bench make sure that all parts are oriented as shown in the draw ings THE FOLLOWING TOOLS NOT INCLUDED ARE REQUIRED FOR ASSEMBLY Two 2 adjustable wrenches AD e One 1 phillips screwdriver E3 One 1 rubber mallet L Lubricant such as grease or petroleum jelly and soapy water wiil also be needed 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 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 19 4 Tap three 45mm Square Inner Caps 21 into the indicated ends of the Leg Lever 4 Tap a 1 Round Inner Cap 23 into the indica
5. List Model No 831 150760 R0400A Key No Qty Description Key No Qty Description 1 2 Upright 30 1 Narrow Spacer 2 1 Frame 31 5 Carriage Bushing 3 1 Crossbar 32 1 Weight Carriage 4 1 Leg Lever 33 1 Cable Clip 5 1 Left Backrest Tube 34 1 Cable 6 1 Backrest 35 1 Lat Tower Base 7 2 Upright Base 36 1 Lat Bar 8 1 Front Leg 37 2 M10 x 67mm Adiustment Knob 9 6 3 4 Round Inner Cap 38 2 60mm x 50mm Bushing 10 3 Pad Tube 39 1 Carriage Stop 11 1 Seat 40 1 Adjustment Pin 12 4 1 Square Inner Cap 41 1 M10 x 48mm Adiustment Knob 13 2 M8 Nylon Locknut 42 4 M4 x 16mm Screw 14 2 M10 x 67mm Bolt 43 10 M10 x 81mm Bolt 15 6 M6 x 16mm Screw 44 1 50mm Square Inner Cap 16 4 M6 x 38mm Screw 45 2 1 x 2 Inner Cap 17 1 M10 x 178mm Bolt 46 1 M10 x 19mm Bolt 18 5 M10 x 65mm Bolt 47 2 Wide Spacer 19 20 Meo Nylon Locknut 48 2 M8 Washer 20 4 Support Plate 49 1 M8 x 58mm Bolt 21 4 45mm Square Inner Cap 50 1 1 Angle Cap 22 6 Foam Pad 51 2 Handgrip 23 2 1 Round inner Cap 52 1 Weight Tube 24 12 M10 Washer 53 1 M10 x 72mm Bolt 25 4 M6 Washer 54 1 M8 x 70mm Bolt 26 1 Lat Tower 55 1 Right Backrest Tube 27 1 Curl Post 56 1 Stop Screw 28 1 Curl Pad 57 1 Pin Clip 29 1 Pulley 1 User s Manual 1 Exercise Poster Indicates a non illustrated part Specifications are subject to change without notice See the back cover for information on ordering replacement parts 18 2 o N e ur qe co co lt O O T E 2 im
6. 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 from exercis ing it is essential do maintain preper 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 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 14 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 br athing 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
7. of stretching Include stretches for both your arms and legs Move slowly as you stretch 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 very effective for increasing fiexibility STAYING MOTIVATED For motivation keep a record of each workout The charts on pages 15 and 16 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 Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist gt 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 Rhomboldeus 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 cHomovozzrme rommoog p 14 EFE iv E ww N dm d 2N 17 Part
8. proper intensity level by changing the amount of weight used or the number of repetitions or sets performed A repeti 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 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 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 Thur
9. use the Lat Tower 26 attach the Lat Bar 36 to the Cable 34 with a Cable Clip 33 ATTACHING WEIGHTS TO THE LAT TOWER To use the Lat Tower 26 slide the desired amount of weight not included onto the weight tube on the Weight Carriage 32 ADJUSTING THE UPRIGHTS The Uprights 1 can be adjusted to five heights to accommodate different exercises To adjust the height remove the M10 x 67mm Adjustment Knobs 37 from both Uprights and Upright Bases 7 Slide the Uprights to the desired position and re insert the Adjustment Knobs ATTACHING THE CURL POST Note When the Curl Post 27 is not inuse the A5mm Square Inner Cap 21 should be inserted into the Front Leg 8 For some exercises the Curl Post 27 must be attached to the weight bench Slide the Curl Post 27 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 41 into the adjustment hole in the Front Leg Make sure that you fully tighten the Adjustment Knob 12 Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS 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
10. Press a 1 Round Inner Cap 23 into the weight tube on the Weight Carriage 32 Bracket Insert the M10 x 19mm Bolt 46 into the bracket on the Weight Carriage 32 from the indicated direction Note the position of the Lat Tower 26 in step 13 The Lat Tower must be positioned in this manner Slide the Weight Carriage 32 onto the Lat Tower Make sure that the Weight Carriage is oriented as shown 15 16 17 Secure the looped end of the Cable 34 to the 15 M19 x 19mm Boit 46 and the bracket on the Weight Carriage 32 with an M10 Nylon Locknut 19 Next slide the Carriage Stop 39 onto the Lat Tower 26 Secure the Carriage Stop with an M8 x 70mm Bolt 54 and an M8 Nylon Locknut 13 Note The Carriage Stop must be positioned with the lip on top as shown Insert the Lat Tower 26 into the Lat Tower Base 35 Make sure that the Lat Tower is turned as shown Secure the Lat Tower with two M10 x 65mm Bolts 18 four M10 Washers 24 and two M10 Nylon Locknuts 19 Make sure that all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in USING THE WEIGHT BENCH on pages 1iand 12 10 Lip 39 Using the Weight Bench REEL 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 13 for tmportant exercise
11. ase 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 s 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 162930 RO400A Printed in China 2000 Sears Roebuck and Co
12. he and follow all warnings replacement decal in the location and operating instruc tions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed shown ant Precautions mer se he user nenne De a We us bar and MuR fue resis ce or 2 when using ine baci inant tion make sure ced completely Hough both uprights 2 4Ahat the turned to the locked E nem Y eS Only natae Ihe y esc E Cm merci al Mag DL nma 1 ERES zx Ria M Lis NOU AS dott n Seer A ag Ra are he position of AE MO MERE rat ott BEE PER A en a ren HE x n BL EHI p Dp E Eun EA E 5 uc SEE He TOP OR P Per TI I SE ST Ra nf E Qo ee ate performing bench press exercises yo ES OS EE NE AREA 2 u de tral plato PRU EL TOL a nay Oa 2l sp dy Fe STET DT ern dris ED t Mu PE H yo uy ea Mox Mert z E E E Fa Lay HERR organ oy ET oY uer HT Yen e Ie TW nw nner N is especia important f r persons over the age of 35 ar persons with pre existing health problems 164 x instructions before using SEARS assumes gt np eesponsipiliy for personat inj ry or property damage Before You Begin Thank you for selecting the WEIDER PRO900 Weight HELPLINE at 1 800 736 6879 Monday through Bench The versatile WEIDER PRO900 We
13. ight Saturday 7 a m until 7 p m Central Time excluding Bench is designed to be used with your own weight holidays To help us assist you please note the prod set not included to 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 150760 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 WEIDER PRO900 will PRO9O0 see the front cover of this manual help you to achieve the specific results you want Before reading further please look at the drawing For your benefit read this manual carefully before below and familiarize yourself with the parts that are using the WEIDER PRO900 Weight Bench If you labeled have additional questions please call our toll free Lat Bar Lat Tower Weight Rests Weight Tube Upright Adjustment Knob 7 Curl Pad Backrest Leg Lever 3 f Tubes 3 Seat NI r ML Part Identification Chart This chart is provided to help you identify the small parts used in assembly 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 If you cannot find a part in the parts bags check to see if it has been pre assembled Narrow Spacer
14. information and refer to the accompanying exercise poster to see the correct form for several exercises Hefer also to the exercise information accompanying your weight set not included for additional exercises Inspect and tighten atl 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 either a decline posi tion a level position or two incline positions To adjust the Backrest to the decline position remove the Adjustment Pin 40 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 40 through the top set of holes To adjust the Backrest 6 to an incline position insert the Adjustment Pin 40 as shown through one of the three sets of holes in the backrest adjustment tubes Slide the Adjustment Pin completely through both holes in the adjustment tubes Secure the Adjustment Pin with the Pin Clip 57 ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 4 slide the desired weights not included onto the Weight Tube 52 Note If you purchased the optional olympic expan sion kit attach the olympic sleeve to the weight tube as shown in the accessory manual ATTACHING THE LAT BAR TO THE LAT TOWER To
15. sday 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 time to regenerate By combining weight training with aerobic exercise you can reshape and strengthen your body plus develop a stronger heart and lungs 13 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
16. ted end of the Weight Tube 52 Insert the Weight Tube 52 into the indicated hole in the Leg Lever 4 Press a 1 Angle Cap 50 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 53 Attach the Leg Lever 4 to the Front Leg 8 with the Bolt and an M10 Nylon Locknut 19 Attach the Narrow Spacer 30 to the Leg Lever 4 with the M8 x 58mm Bolt 49 two M8 Washers 48 and an M8 Nylon Locknut 13 Note The Spacer will fit tightly inside of the Leg Lever 6 Attach the Frame 2 to the Lat Tower Base 35 with two M10 x 67mm Bolts 14 two M10 Washers 24 and two M10 Nylon Locknuts 19 7 Press four 1 Square Inner Caps 12 into the indicated ends of the Backrest Tubes 5 55 Press two 1 x 2 Inner Caps 45 into the ends of the adjustment tubes With the wide end of the Backrest 6 positioned as shown attach the Backrest Tubes 5 55 to the Backrest 6 with four M6 x 38mm Screws 16 and four M6 Washers 25 The Backrest Tubes and Backrest must be oriented exactly as shown Adjustment Tubes 8 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 40 through one of the
17. three sets of holes in the adjustment tubes Secure the Adjustment Pin with the Pin Clip 57 Make sure the Adjustment Pin 40 is com pletely inserted through both holes in the adjustment tubes 9 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 10 Attach the Curl Pad 28 to the Curl Post 27 with two M6 x 16mm Screws 15 11 Slide the Curl Post 27 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 41 into the adjustment hole in the Front Leg Make sure that you fuily tighten the Adjustment Knob 12 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 19 Locate the Cable 34 and note that it has a loop on one end and a ball on the other end Insert the end with the loop through the slot in the Lat Tower 26 from the direction shown Next lay the Cable 34 in the groove of the Pulley 29 Attach the Pulley inside the siot in the Lat Tower 26 with an M10 x 65mm Bolt 18 two M10 Washers 24 two Wide Spacers 47 and an M10 Nylon Locknut 19 Press a 50mm Square Inner Cap 44 into the top of the Lat Tower 26 Attach a Cable Clip 33 to indicated end of the Cable 34 14
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