USER`S MANUAL
Contents
1. Model No 831 150280 Serial No Ha uic e E USER S MANUAL ExeERCISE EQUIPMENT ES TION S HELPLINE 1 800 736 6879 PATENT PENDING CAUTION Read all precautions and instruc 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 Important Precautions llle hh hs 3 Betore YOU BEGIN Soter C duit aee Od id e es ERE 4 Part Identification 5 Assembly clever ERE SG f Rh laqueo ug RP arai 6 PAC US UM SUE ceo A ee Nay t M MIA AA AA 9 Exercise Guidelines rr 10 tater ste cs eversa aS ete E nales e e e AND MA 14 Exploded Drawing uu Ba meer PR ne Weleda ud qu ele x e E qme qu e dud 15 Ordering Replacement Parts eee eee Back Cover Full 90 Day Warranty 2 eee eee eee Back Cover Important Precautions WARNING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 10 11 12 Read all instructions in this manual before using the weight bench 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 a2. 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 E coaomopovozzerm rommoomgprm 11 STAYING MOTIVATED For motivation keep a record of each workout The charts on pages 12 and 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 AN NG N py WP NA II 77 MALAM NES KO b 29 L WC NS MONDAY Date TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date EXERCISE WEIGHT SETS AEROBIC EXERCISE EXERCISE WEIGHT SETS AEROBIC EXERCISE EXERCISE WEIGHT SETS Make photocopies of this page for scheduling and recording your workouts 12 MONDAY Date TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date EXERCISE WEIGHT SETS AEROBIC EXERCISE EXERCISE WEIGHT SETS AEROBIC EXERCISE EXERCISE WEIGHT SETS Make photocopies of this page for scheduling and recording your work
3. each exercise is also provided along with a list of the muscles affect ed Refer to the muscle chart on page 11 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 each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is very effective for increasing flexibility 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
4. 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 toll free HELPLINE at 1 800 736 6879 Monday through Saturday 7 a m until 7 p m Central Time excluding holi days to order a replacement decal Apply the replacement decal in the location shown A WARNING Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instructions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed Decal shown at 75 WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using SEARS assumes no responsibility for personal injury or property damage sustained by or through the use of this product Before You Begin Thank you for selecting the versatile WEIDER 128 Weight Bench The WEIDER 128 is designed to help you develop every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascu lar system the WEIDER 128 will help you to achieve the results you want For your benefit read this manual carefully before using the WEIDER 128 Wei
5. ght Bench If you have additional questions please call our toll free HELPLINE Weight Rests 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 product model number and serial number before calling The model number is 831 150280 The serial number can be found on a decal attached to the WEIDER 128 Weight Bench see the front cover of this manual Please use the drawing below to familiarize your self with the major parts and how they fit together Backrest Uprights Support Rod Leg Lever Weight Tube Part Identification Chart Model No 831 150280 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 QUE CO CRI M8 x 57mm Bolt 14 M10 x 19mm Bolt 17 Gm M10 x 63 5mm Bolt M6 x 38mm Screw 16 og OH M6 x 16mm Screw 15 M8 Nylon Locknut 13 M10 Nylon Locknut 19 M8 Washer 12 6 M6 Washer 26 8 M10 Washer 25 1 Assembly Before beginning assembly carefully read the As you assemble the WEIDER 128 make sure following infor
6. 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 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 time to regenerate By combining weight training with aerobic exercise you can reshape and strengthen your body plus develop a stronger heart and lungs 10 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 c
7. ise 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 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
8. mation and instructions that all parts are oriented as shown in the draw ings Place all parts of the WEIDER 128 in a cleared area and remove the packing materials do not THE FOLLOWING TOOLS NOT INCLUDED ARE dispose of the packing materials until assembly REQUIRED FOR ASSEMBLY is completed Two 2 adjustable wrenches AS Read each assembly step before you begin One 1 phillips screwdriver For help identifying the small parts used in assembly use the PART IDENTIFICATION CHART on the previous page Note Some Lubricant such as grease or petroleum jelly small parts may have been pre attached for ship and soapy water will also be needed ping purposes If 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 One 1 rubber mallet 1 Before assembling this product be sure that m you have read and understand the information NW High Side of in the box above Weight Rests Tap two 38mm Square Inner Caps 21 into each Upright 1 Attach the Crossbar 3 to each Upright 1 with four M8 x 57mm Bolts 14 four M8 Washers 12 and four M8 Nylon Locknuts 13 Be sure that the Crossbar 3 and Uprights 1 are ori ented as shown The decal must be facing u
9. ng information operating the WEIDER 128 Weight Bench apart is missing The NAME of the product WEIDER 128 Weight Bench or you need to schedule repair service The KEY NUMBER and DESCRIPTION of the PART see the PART LIST and EXPLODED DRAWING on pages 14 and 15 The MODEL NUMBER of the product 831 150280 call our toll free HELPLINE 1 800 736 6879 Monday Saturday 7 am 7 pm Central Time excluding holidays REPLACEMENT PARTS If parts become worn and need to be replaced call the following toll free number 1 800 FON PART 1 800 366 7278 Full 90 Day Warranty For 90 days from the date of purchase if failure occurs due to defect in material or workmanship in this SEARS WEIGHT BENCH EXERCISER contact the nearest SEARS Service Center throughout the United States and SEARS will repair or replace the WEIGHT BENCH EXERCISER free of charge 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 Part No 149377 H02871 C R0998A Printed in China 1998 Sears Roebuck and Co
10. ough one of the three sets of holes in the Uprights 1 Rotate the Support Rod to the locked position with the end of the Support Rod clipped onto the Upright See the inset drawing Slide the ends of both Backrest Tubes 5 onto the pin on the Frame 2 Attach the free end of the Backrest Tube 5 to the Backrest 6 with an M6 x 38mm Screw 16 and an M6 Washer 26 Fully tighten all four M6 x 38mm Screws 9 Attach the Seat 11 to the brackets on the Frame 2 with four M6 x 16mm Screws 15 and four M6 Washers 26 Adjusting 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 10 for important exercise information and refer to the accompanying exercise poster to see the correct form for each exercise 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 ADJUSTING THE BACKREST The Backrest 6 can be used in either a decline posi tion or three inclined positions To use the Backrest in the decline position remove the Support Rod 7 and lay the Backrest on the Frame 2 To use the Backrest 6 in an inclined position fir
11. outs 13 Part List Model No 831 150280 R0998A Key No Qty Description Key No Qty Description 1 2 Upright 15 4 M6 x 16mm Screw 2 1 Frame 16 4 M6 x 38mm Screw 3 1 Crossbar 17 1 M10 x 19mm Bolt 4 1 Leg Lever 18 1 M10 x 63 5mm Bolt 5 2 Backrest Tube 19 1 M10 Nylon Locknut 6 1 Backrest 20 1 1 Angled Round Cap 7 1 Support Rod 21 4 38mm Square Inner Cap 8 1 Front Leg 22 4 30mm Square Inner Cap 9 6 3 4 Round Inner Cap 23 4 Foam Pad 10 2 Pad Tube 24 1 1 Round Inner Cap 11 1 Seat 25 1 M10 Washer 12 6 M8 Washer 26 8 M6 Washer 13 6 M8 Nylon Locknut 1 Users Manual 14 6 M8 x 57mm Bolt 1 Exercise Poster P 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 150280 R0998A Ordering Replacement Parts The model number and serial number of your WEIDER 128 Weight Bench are listed on a decal attached to the frame See the SEA IRS front cover of this manual to find the location of the decal All replacement parts are available for immediate purchase or special order when you visit your nearest SEARS Service Center To request service or to order parts by telephone call the toll free QU ESTIONS numbers listed at the left If you find that When requesting help or service or ordering parts please be cWoutnesd helpssseimbling or prepared to provide the followi
12. p and the high side of the weight rests must both be on the same side 2 Tap two 30mm Square Inner Caps 22 into the Front Leg 8 Attach the Front Leg 8 to the Frame 2 with the M10 x 19mm Bolt 17 3 sure that the Uprights 1 are oriented as shown The high side of the weight rests must be on the side indicated Attach the Frame 2 to the Weight Rests Crossbar 3 with two M8 x 57mm Bolts 14 two M8 Washers 12 and two M8 Nylon Locknuts 13 High Side of 4 Tap a 30mm Square Inner Cap 22 into each end of the Leg Lever 4 Tap a 1 Round Inner Cap 24 into the indicated end of the weight tube Tap the 1 Angled Round Cap 20 onto the other end of the weight tube 5 Lubricate the M10 x 63 5mm Bolt 18 Attach the Leg Lever 4 to the Frame 2 with the Bolt the M10 Washer 25 and the M10 Nylon Locknut 19 6 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 Slide two Foam Pads 23 onto each Pad Tube 7 Attach one Backrest Tube 5 to the Backrest 6 with two M6 x 38mm Screws 16 and two M6 Washers 26 Attach the other Backrest Tube to the Backrest with one M6 x 38mm Screw and one M6 Washer Note Do not tighten the three Screws yet A fourth M6 x 38mm Screw will be attached at the end of step 8 8 Tap a 3 4 Round Inner Cap 9 into each end of the Support Rod 7 Insert the Support Rod thr
13. s described in this manual 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 be sure there is an equal amount of weight on each side of your barbell not included when you are using it 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 Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising The weight bench does not include weights The weight bench is designed to support a maximum of 360 pounds including the user a weight bar and weights Do not place more that 110 pounds including a weight bar and weights on the weight rests Do not place more that 50 pounds on the leg lever 13 14 15 16 When using the backrest in an inclined posi tion make sure that the support rod is insert ed completely through both uprights and that the support rod is turned to the locked position 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
14. st lift the Backrest Insert the Support Rod 7 through one of the three sets of holes in the Upright 1 Rotate the Support Rod to the locked position with the end of the Support Rod clipped onto the Upright Lay the Backrest on the Support Rod ATTACHING WEIGHTS To use the Leg Lever 4 slide the desired weights not included onto the weight tube WARNING Do a not place more than 50 pounds on the Leg Lever gt B pa 5 f x Weight Tube al US 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 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
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