WEIGHT BENCH EXERCISER User`s Manual fit (_ _,,OEWo7
Contents
1. Model No 831 15906 0 Serial No WEIGHT BENCH EXERCISER User s Manual Write the serial number in the space above for reference Serial Number Decal under seat Assembly e Operation e Maintenance Part List and Drawing Sears Roebuck and Co Hoffman Estates IL 60179 A CAUTION Read all precautions and instruc tions in this manual before using FREE this equipment Keep this manual C HOW TO for future reference D fit VIDEOS w ww iFit com TABLE OF CONTENTS WARNING DECAL PLACEMENT 0 0 0 0 cc eee eee teen ee 2 IMPORTANT PRECAUTIONS 2 0 ee tees 3 BEFORE YOU BEGIN oeei eo our denote enh aa ee ar Pe Mh ete a ah Oe ed Ca eee 4 PAR TIDENTIFICATION CHART ou 26 cate e a indented AE a E dai dd ected hele ie ed 5 ASSEMBLY x fara it Mascatete a ane Ait hs hares oe ee Lt Ge te cad ae ad oN Pe be oo a hat 4 6 ADJUSTMENT stipi daane aena beeen be oh Dea Keds eee ee ee we de Pee ee oles 9 EXERCISE GUIDELINES o receno pee badd datae toh cet hedih oerete ad etetu eek de pau foe ew ad 10 PART LIST AND EXPLODED DRAWING 0 0 0 tee eee 11 ORDERING REPLACEMENT PARTS 0 0 ete Back Cover 90 DAY FULL WARRANTY i205 00055000 ee Pees ER bee Eee SERS CLG eed Gees eke ee Paes ad Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible call 1 877 992 5999 and request a fre2. with the weight bench Note Th weight bench does not include weigh nch is intended for home use 10 Wear appropriate exerci weight bench in any exercising do not wear institutional setting could become caugh _ Always wear ath oors away from tion t the weight 7 patio or near 11 Always make fully inserted pivot bracket a level surface bench tect the floor or re is enough clear 12 Over exercising m eight bench to mount dis or death If you feel fain the weight bench pain while exercising s cool down BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER PRO 255 L weight bench The 255 L weight bench is designed to help develop the major muscle groups of the upper body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascular system the weight bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight bench If you have questions after Backrest Locking Pin Pivot Bracket reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please look at the drawing below and familiarize yourself with the parts that are labeled Length
3. 3 ft 4 in 102 cm Width 1 ft 6 in 46 cm Front Leg Foam Pad PART IDENTIFICATION CHART Use the drawings below to identify small paris used in assembly The number in parentheses by each drawing is the key number of the part from the PART LIST near the end of this manual IMPORTANT If you cannot find a part in the hardware kit check to see if it has been preassembled If a part is missing please call 1 877 992 5999 O Q M10 Locknut 19 M6 Washer 22 M10 Washer 20 M10 Large Washer 27 E M4 x 16mm M6 x 16mm M6 x 60mm Screw 17 M 10 x 20 Screw 28 Screw 24 Bolt 25 Cc H M10 x 63mm Bolt 16 M10 x 63mm Carriage Bolt 18 M10 x 70mm Bolt 26 M10 x 85mm Bolt 23 ASSEMBLY Assembly requires two persons The following tools not included may be required for assembly e Because of its size and weight assemble the weight bench in the location where it will be used two adjustable wrenches Make sure that there is enough clearance to walk around the weight bench as you assemble it one rubber mallet eee e Place all parts in a cleared area and remove the one standard screwdriver E r packing materials Do not dispose of the packing materials until you complete all assembly steps one Phillips screwdriver EE To ide
4. 6 0 R1011A Key No Qty Description 18 4 M10 x 68mm Carriage Bolt 19 10 M10 Locknut 20 2 M10 Washer 21 1 Locking Pin 22 4 M6 Washer 23 1 M10 x 85mm Bolt 24 4 M6 x 16mm Screw 25 3 M10 x 20mm Bolt 26 2 M10 x 70mm Bolt 27 2 M10 Large Washer 28 1 M4 x 16mm Screw 29 1 Front Stabilizer User s Manual Exercise Guide Grease Packet Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated If a part is missing please call 1 877 992 5999 14 11 Get it fixe e or ours Your Home For repair in your home of all major brand appliances lawn and garden equipment or heating and cooling systems no matter who made it no matter who sold it For the replacement parts accessories and user s manuals that you need to do it yourself For Sears professional installation of home appliances and items like garage door openers and water heaters 1 800 4 MY HOME 1 800 469 4663 Call anytime day or night U S A and Canada www sears com Www sears ca Our Home For repair of carry in items like vacuums lawn equipment and electronics call or go on line for the location of your nearest Sears Parts amp Repair Center 1 800 488 1222 Call anytime day or night U S A only www sears com I To purchase a protection agreement U S A or maintenance agreement Canad
5. Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FORM Move through the full range of motion for each exer cise and move only the appropriate parts of the body Perform the repetitions in each set smoothly and with out pausing The exertion stage of each repetition should last about half as long as the return stage Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath Rest for a short period of time after each set Muscle Building Rest for three minutes after each set Toning Rest for one minute after each set Weight Loss Rest for 30 seconds after each set STAYING MOTIVATED For motivation keep a record of each workout Write the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Record your weight and key body measure ments once a month To achieve good results make exercise a regular and enjoyable part of your life 10 PART LIST EXPLODED DRAWING Key No Qty OOnN OA OARWONM 1 1 1 1 1 1 1 1 4 2 4 4 4 1 1 2 4 Description Frame Front Leg Rear Leg Rear Stabilizer Backrest Frame Pivot Bracket Backrest Seat Foam Pad Pad Tube Pad Cap 50mm Round Outer Cap 50mm Square Inner Cap 45mm Square Inner Cap 25mm x 50mm Inner Cap M10 x 63mm Bolt M6 x 60mm Screw Model No 831 1590
6. a on a product serviced by Sears 1 800 827 6655 USA 1 800 361 6665 Canada Para pedir servicio de reparaci n a domicilio y para ordenar piezas 1 888 SU HOGAR 1 888 784 6427 Registered Trademark Trademark Service Mark of Sears Brands LLC Marca Registrada Marca de Fabrica 8M Marca de Servicio de Sears Brands LLC 90 DAY FULL WARRANTY z N If this Sears WEIGHT BENCH EXERCISER fails due to a defect in material or workmanship within 90 days of the date of purchase call 1 800 4 MY HOME 1 800 469 4663 to arrange for free repair or replacement if repair proves impossible 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 Hoffman Estates IL 60179 Part No 302908 R1011A Printed in China 2011 ICON IP Inc
7. any of four inclined posi tions To adjust the Backrest 7 first remove the Locking Pin 21 from the Frame 1 Then pivot the Backrest to the desired position and reinsert the Locking Pin into the Frame and into an adjustment hole in the Pivot Bracket 6 Adjustment AWARNING Make sure that the Holes Locking Pin 21 is fully inserted into the Frame 1 and into the Pivot Bracket 6 EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS Note A repetition is one complete cycle of an exer cise such as one sit up A set is a series of repeti tions Muscle Building Work your muscles near their max imum capacity and progressively increase the intensity of your exercise Adjust the intensity level of an individ ual exercise as follows e Change the amount of resistance used e Change the number of repetitions or sets performed Use your own judgment to determine the amount of resistance 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 resistance Toning Tone your muscles by working them to a moderate percentage of their capacity Select a mod erate amount of resistance 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
8. e replacement decal Apply the decal in the location shown Note The decal s may not be shown at actual size _AWARNING Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed AWARNING User Weight Max 300 LBS Weight Crutch Max 110 LBS Leg Developer Max 50 LBS Weight Carriage Max 110 LBS Chest Fly Per Arm Max 30 LBS Product may not offer all listed exercises IMPORTANT PRECAUTIONS A WARNING to re portant precautions and instructions in this manual and a yefore using your weight bench Sears assumes no responsibilit jur mage sustained by or through ihe use of this product 1 Before beginning any exercise pr ind properly tighten all parts regu consult your physician This is lace any worn parts immediately important for persons over age 35 c a sons with pre existing health proble the weight bench at all times Read all instructions in this manual a warnings on the weight bench before e weight bench is designed to support a the weight bench maximum user weight of 300 Ibs 136 kg and a maximum total weight of 410 Ibs 18 It is the responsibility of the owner to ens kg Do not use more than 110 Ibs 50 kg users of the weight bench are ade _ _ weight
9. minute after each set Work your muscles by completing more sets rather than by using high amounts of resistance Weight Loss To lose weight use a low amount of resistance 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 Combine strength training and aero bic exercise by following this type of program Strength training workouts on Monday Wednesday and Friday 20 to 30 minutes of aerobic exercise on Tuesday and Thursday One full day of rest each week to give your body time to regenerate WORKOUT GUIDELINES Familiarize yourself with the equipment and learn the proper form for each exercise Use your own judgment to determine the appropriate length of time for each workout and the numbers of repetitions and sets to complete Progress at your own pace and be sensitive to your body s signals Follow each workout with at least one day of rest Warming Up Start with 5 to 10 minutes of stretching and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Working Out Include 6 to 10 different exercises in each workout Select exercises for every major muscle group emphasizing areas that you want to develop To give balance and variety to your workouts vary the exercises from workout to workout Cooling Down Finish with 5 to 10 minutes of stretching
10. ntify small parts see page 5 Assembly will be more convenient if you have a set of wrenches To avoid damaging parts do not use power tools To make assembly easier read the assembly tips in the box above Orient the Front Stabilizer 29 so that the warn ing decals are facing upward Attach the Front Stabilizer 29 to the Front Leg 2 with two M10 x 63mm Carriage Bolts 18 and two M10 Locknuts 19 Do not tighten the Locknuts yet Warning Decals 2 Attach the Front Leg 2 to the Frame 1 with two M10 x 63mm Bolts 16 two M10 Large Washers 27 and two M10 Locknuts 19 Do not tighten the Locknuts yet 3 Orient the Rear Leg 3 as shown Attach the Rear Stabilizer 4 to the Rear Leg 3 with two M10 x 68mm Carriage Bolts 18 and two M10 Locknuts 19 Do not tighten the Locknuts yet 4 Attach the Rear Leg 8 to the Frame 1 with two M10 x 20mm Bolts 25 and two M10 Washers 20 See steps 1 3 Tighten the M10 Locknuts 19 5 Insert the two Pad Tubes 10 into the Front Leg 2 Wet the ends of the Pad Tubes 10 with soapy water and slide two Foam Pads 9 onto each Pad Tube Then press a Pad Cap 11 into each Foam Pad 9 6 Attach the Pivot Bracket 6 to the Backrest Frame 5 with two M10 x 70mm Bolts 26 and two M10 Locknuts 19 Do not tighten the Locknuts yet 7 Apply some of the included grease to an M10 x 85mm Bolt 23 Insert the Pivo
11. t Bracket 6 into the slot in the Frame 1 Attach the Backrest Frame 5 to the Frame with the M10 x 85mm Bolt 23 and an M10 Locknut 19 Do not overtighten the Locknut the Backrest Frame must pivot easily Then attach an M10 x 20mm Bolt 25 and an M10 Locknut 19 to the hole in the end of the Pivot Bracket 6 See step 6 Tighten the M10 Locknuts 19 Grease 8 Orient the Backrest 7 as shown Attach the Backrest to the Backrest Frame 5 with four M6 x 16mm Screws 24 See the inset drawing Attach the tether on the Locking Pin 21 to the underside of the Frame 1 with an M4 x 16mm Screw 28 Then insert the Locking Pin into the Frame and into an adjustment hole in the Pivot Bracket 6 9 Attach the Seat 8 to the Frame 1 with four M6 x 60mm Screws 17 and four M6 Washers 22 10 Make sure that all parts are properly tight ened before you use the weight bench ADJUSTMENT See the EXERCISE GUIDELINES on page 10 for important exercise information and refer to the accompanying exercise guide to see the correct form for several exercises Make sure that all parts are properly tightened each time the weight bench is used 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 to clean the weight bench ADJUSTING THE BACKREST The Backrest 7 can be used in a declined posi tion a level position or
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