WEIGHT BENCH EXERCISER User`s Manual
Contents
1. MMMM Model No 831 150311 Serial No Write the serial number in the E space above for reference A WEIGHT BENCH EXERCISER User s Manual Serial Number Decal under seat Assembly Adjustments Part List and Drawing Patent Pending 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manu al for future reference Sears Roebuck and Co Hoffman Estates IL 60179 TABLE OF CONTENTS WARNING DECAL PLACEMENT tesoro nee eee pd Bie gneiss E 2 IMPORTANT PRECAUTIONS cong duis tea des Vee Pea do e MPT WEES SAS Sobek a n Gard 3 BEFORE YOU BEGIN erh ca ana a cre sie e E Sash ate E eal Reed 4 PART IDENTIFICATION CHART iii ee e e be deer 5 ASSEMBLEA tires io ie iii Se Locri ei 6 ADJUSTMENTS 0 cee ee ene eee beeen pos OURS ERI 10 EXERCISE GUIDELINES if ive cues eae dere aera eRe RL PMG ii Oe ASE eed 12 PART LIST lire a it a RR eis es E A eae I Peio 14 EXPLODED DRAWING i e mos tar o Re eee eG Gate glio 15 ORDERING REPLACEMENT PARTS Back Cover FULL 90 DAY WARRANTY nte vse ccc gece eee ee he Pe ae he Ew ST ee ee Ge Back Cover WARNING DECAL PLACEMENT The warning decals shown here have been placed on the weight A gt Misuse of this product may result in serious bench in the locations p y injury shown If a decal is Read user s manual and follow all warnings missing or illegible and operating instructions prior to2. 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 your 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
3. 17 1 Olympic Adapter 47 6 M8 Washer 18 4 Joint Plate 48 18 M10 Nylon Locknut 19 3 Pad Tube 49 2 Curl Bar Olympic Adapter 20 6 Foam Pad 50 4 M6 Washer 21 1 M10 x 72mm Bolt 51 5 M8 Nylon Locknut 22 4 Square Bushing 52 4 7mm Spacer 23 2 Weight Rest Knob 53 2 1 Weight Clip 24 1 Curl Post Knob 54 2 48mm Weight Clip 25 1 Adjustment Pin 55 2 25mm Round Thick Inner Cap 26 6 45mm Square Inner Cap 1 User s Manual 27 4 M8 x 43mm Bolt 1 Exercise Guide 28 10 25mm Square Inner Cap 1 Allen Wrench 29 2 Foot 1 Grease Pack 30 1 10mm Spacer Indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information on ordering replacement parts 14 EXPLODED DRAWING Model No 831 150311 R1203A e 55 e r home 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 Anytime day or night 1 800 469 4663 U S A and Canada www sears com www sears ca Our Home For repair of carry in products like vacuums lawn equipment and electronics call or go on line for the loc
4. use Do not allow children on or around machine please call toll free Replace label if damaged illegible or removed 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time to order a free Keep hands and replacement decal fingers clear of Place the decal on the this area weight bench in the location shown IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precau tions before using the weight bench 1 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 sur face Cover the floor beneath the weight bench to protect the floor Make sure all parts are properly tightened each time the weight bench is used Replace any worn parts immediately Make sure the set screws attaching the Olympic adapters are properly tightened each time the adapters are used Keep children under 12 and pets away from the weight bench at all times The weight bench is designed to support a maximum user weight of 300 pounds and a maximum total weight of 610 pounds Do not place more than 31
5. your everyday life 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 Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior 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 A B C D E F G H l J K Es M N O P Q R S T U V W X 13 PART LIST Model No 831 150311 R1203A Key No Qty Description Key No Qty Description 1 1 Bench Frame 31 1 Plate 2 1 Front Leg 32 3 48mm Round Inner Cap 3 1 Leg Lever 33 3 25mm Round Inner Cap 4 1 Crossbar 34 1 25mm Round Angled Cap 5 2 Crossbar Extension 35 2 M10 x 67mm Bolt 6 4 Crossbar Cap 36 1 Curl Bar 7 1 Right Upright 37 6 M6 x 16mm Screw 8 1 Left Upright 38 8 M10 x 95mm Bolt 9 2 Weight Rest 39 4 M10 x 87mm Bolt 10 1 Backrest Bracket 40 4 M6 x 38mm Screw 11 1 Curl Post 41 1 M10 x 172mm Bolt 12 2 Backrest Tube 42 1 M8 x 58mm Bolt 13 1 Backrest 43 2 M10 x 84mm Bolt 14 1 Seat 44 3 M8 x 10mm Set Screw 15 1 Curl Pad 45 9 M4 x 16mm Screw 16 1 Weight Tube 46 4 M10 Washer
6. 0 pounds including a bar bell and weights on the weight rests Do not place more than 150 pounds on the leg lever or curl bar Note The weight bench does not include a barbell or weights Do not use a barbell that is longer than six feet with the weight bench 10 11 12 13 14 15 16 17 18 Always be sure there is an equal amount of weight on each side of your barbell when you are using it Always keep some weight on both ends of the barbell when adding or removing weights to prevent the barbell from tipping 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 moving parts Always exercise with a partner When you are performing bench press exercises your partner should stand behind you to catch the barbell if you cannot complete a repetition Make sure that the adjustment knobs are inserted completely and tightened into the uprights before beginning any exercise When you put weight on the weight rests make sure you put at least ten pounds on the leg lever to balance the weight bench Always remove the curl post from the front leg before performing leg curls with the leg lever If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down AWARNING Before beginning this or a
7. ation of your nearest Sears Parts and Repair Center 1 800 488 1222 Anytime day or night U S A only www sears com or maintenance agreement Canada on a product serviced by Sears To purchase a protection agreement U S A 1 800 827 6655 U S A 1 800 361 6665 Canada Para pedir servicio de reparaci n a domicilio y para ordenar piezas 1 888 SU HOGARS 1 888 784 6427 SEARS Registered Trademark TM Trademark SM Service Mark of Sears Roebuck and Co Marca Registrada Marca de Fabrica SM Marca de Servicio de Sears Roebuck and Co FULL 90 DAY WARRANTY For 90 days from the date of purchase if failure occurs due to defect in material or workmanship in this 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 Part No 206810 R1203A Printed in China 2003 Sears Roebuck and Co
8. d in ADJUST MENTS beginning on the following page ADJUSTMENTS 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 12 for important exercise information and refer to the accompanying exercise guide to see the correct form for each exercise Make sure all parts are properly tightened each time the weight bench is used Replace any worn parts immediate ly 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 13 can be used in a decline position a level position or an incline position To use the Backrest in the decline position remove the Adjustment Pin 25 and lay the Backrest on the Crossbar 4 To use the Backrest 13 in the level or incline posi tion lift the Backrest and insert the Adjustment Pin 25 through the Bench Frame 1 and a hole in the Backrest Bracket 10 Engage the top hole for a level position or one of the other holes for an incline posi tion ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 3 slide the desired weights not included onto the Weight Tube 16 Secure the weights with a Weight Clip 53 or 54 Weights can be added to the Curl Bar not shown in the same manner Secure the weights to the Curl Bar with two Weight Clips 53 or 54 Weights can be st
9. g Lever must be able to pivot easily 7 Attach the Backrest Tubes 12 to the Backrest Bracket 10 with four M8 x 43mm Bolts 27 four M8 Washers 47 and four M8 Nylon Locknuts 51 Do not tighten the Locknuts yet 8 Insert the Backrest Bracket 10 into the slot in the Bench Frame 1 Lubricate an M10 x 172mm Bolt 41 with grease Attach the Backrest Tubes 12 to the Bench Frame 1 with the Bolt and an M10 Nylon Locknut 48 Do not overtighten the Locknut the Backrest Tubes must be able to pivot easily 10 11 12 13 Attach the Backrest 13 to the Backrest Tubes 12 with four M6 x 38mm Bolts 40 and four M6 Washers 50 Attach the tether on the Adjustment Pin 25 to the Bench Frame 1 with an M4 x 16mm Screw 45 Insert the Pin through the Bench Frame and the Backrest Bracket 10 Tighten the four M8 Nylon Locknuts 51 used in step 7 Attach the Seat 14 to the Bench Frame 1 with the wide end toward the front with four M6 x 16mm Screws 37 Slide a Pad Tube 19 into the square hole in the Front Leg 2 Slide two Foam Pads 20 onto the Pad Tube Make sure the Foam Pads are ori ented as shown Repeat this step with the other two Pad Tubes 19 and the Leg Lever 3 Attach the Curl Pad 15 to the Curl Post 11 with two M6 x 16mm Screws 37 Make sure that all parts are properly tightened before you use the weight bench The use of all remaining parts will be explaine
10. hould be inserted into the Front Leg 2 OLYMPIC WEIGHT ADAPTER Press a 48mm Round Inner Cap 32 into the Olympic Adapter 17 Attach the Olympic Adapter to the Weight Tube 16 with an M8 x 10mm Set Screw 44 Make sure the Set Screw is on the bottom of the Adapter The Curl Bar Olympic Adapters not shown can be attached to the Curl Bar not shown in the same manner 11 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 by changing the amount of resistance used 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 resistance for each exercise depends upon the individual user You must gauge your limits and select 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 You can tone your muscles by pushing them to a mod erate percentage of their capacity Se
11. inning assembly carefully read the following information and instructions Assembly requires two people Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Tighten all parts as you assemble them unless instructed to do otherwise Before beginning assembly make sure you understand the information in the box above For help identifying small parts use the PART IDENTIFICATION CHART Note The weight bench can be adjusted to be used with either a mid width barbell or an Olympic barbell Align the holes in a Crossbar Extension 5 with the desired set of holes in the Crossbar 4 Secure the Extension in place with two M10 x 87mm Bolts 39 two 7mm Spacers 52 two M10 Washers 46 and two M10 Nylon Locknuts 48 Make sure that the warning decal is in the indicated posi tion and that the Locknuts and Spacers fit inside the hexagon holes in the Extension Repeat this step with the other Crossbar Extension 5 As you assemble the weight bench make sure all parts are oriented as shown in the drawings For help identifying small parts use the PART IDENTIFICATION CHART on page 5 The following tools not included are required for assembly e Two adjustable wrenches One rubber mallet One standard screwdriver One Phillips screwdriver Lubricant such as grease or petroleum jelly and soapy water Assemb
12. is 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 from the PART LIST on page 14 of this manual 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 If a part is missing call toll free 1 800 999 3756 a M8 x 10mm Set Screw 7mm Spacer 52 M4 x 16mm Screw 45 25mm Round Angle Cap 34 N Ed M6 x 16mm Screw 37 48mm Round Inner Cap 32 M6 x 38mm Bolt 40 M10 x 172mm Bolt 41 M10 Washer 46 M8 x 43mm Bolt 27 TA M8 x 58mm Bolt 42 M8 Washer 47 M10 x 67mm Bolt 35 M6 Washer 50 Q M10 Nylon Locknut 48 M10 x 84mm Bolt 43 M10 x 87mm Bolt 39 M8 Nylon Locknu M10 x 72mm Bolt 21 M10 x 95mm Bolt 38 ASSEMBLY Make Things Easier for Yourself Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by anyone However it is important to realize that the versatile weight bench has many parts and that the assembly process will take time Most people find that by setting aside plen ty of time assembly will go smoothly Before beg
13. lect a moderate amount of resistance and increase the number of rep etitions 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 com pleting 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 Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program is Plan strength training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical or exercise bike on Tuesday and Thursday Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs 12 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
14. ly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches Olympic Width Press a 25mm Round Inner Cap 33 into the tube on the Right Upright 7 Press a Foot 29 onto the bottom of the Right Upright Lift the Weight Rest 9 in the Right Upright 7 and secure it in a raised position with a Weight Rest Knob 23 Repeat this step with the Left Upright not shown Attach the Right Upright 7 to the right Crossbar Extension 5 with four M10 x 95mm Bolts 38 two Joint Plates 18 and four M10 Nylon Locknuts 48 Do not tighten the Locknuts yet Repeat this step with the Left Upright not shown Attach the Front Leg 2 to the Bench Frame 1 with two M10 x 67mm Bolts 35 the Plate 31 and two M10 Nylon Locknuts 48 Do not tight en the Locknuts yet 5 Attach the Bench Frame 1 to the center holes in the Crossbar 4 with two M10 x 84mm Bolts 43 and two M10 Nylon Locknuts 48 Tighten the M10 Nylon Locknuts 48 used in steps 1 5 6 Attach the Weight Tube 16 to the Leg Lever 3 with an M8 x 58mm Bolt 42 two M8 Washers 47 a 10mm Spacer 30 and an M8 Nylon Locknut 51 Press a 25mm Round Angled Cap 34 onto the end of the Weight Tube Lubricate an M10 x 72mm Bolt 21 with grease Attach the Leg Lever 3 to the Front Leg 2 with the Bolt and an M10 Nylon Locknut 48 Do not overtighten the Locknut the Le
15. ny 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 PRO reading this manual call 1 800 4 MY HOME 240 weight bench The weight bench offers an impres 1 800 469 4663 To help us assist you please note sive array of weight stations designed to develop the product model number and serial number before every major muscle group of the body Whether your calling The model number is 831 150311 The serial goal is to tone your body build dramatic muscle size number can be found on a decal attached to the and strength or improve your cardiovascular system weight bench see the front cover of this manual for the weight bench will help you to achieve the specific the location of the decal results you want Before reading further please review the drawing For your benefit read this manual carefully before below and familiarize yourself with the parts that are using the weight bench If you have questions after labeled ASSEMBLED DIMENSIONS Height 45 in Width 47 in Depth 71 in Upright Weight Rests Storage Tube Adjustment Knob Backrest Backrest Bracket PART IDENTIFICATION CHART Th
16. on the next page 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 period of time after each set The ideal resting periods are Rest for three minutes after each set for a muscle building workout Rest for one minute after each set for a toning work out 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 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 List the date the exercises performed the resistance 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 achiev ing the greatest results is to make exercise a regular and enjoyable part of
17. ored on the tubes on the Uprights not shown A WARNING Do not place more than 150 pounds on the Leg Lever 3 or the Curl Bar not shown Only use the Weight Clips 53 or 54 provided with the bench ADJUSTING THE WEIGHT RESTS To change the height of the Weight Rests 9 remove the Weight Rest Knobs 23 Position the Weight Rests at the desired height in the Uprights 8 7 not shown and secure them with the Weight Rest Knobs AWARNING Always set both Weight Rests 9 at the same height Make sure the Weight Rest Knobs 23 are inserted into both the Upright 7 or 8 and the Weight Rest ADJUSTING THE BENCH WIDTH To adjust the width of the bench to use either a mid width barbell or an Olympic barbell remove the indi cated M10 Nylon Locknuts not shown and M10 x 87mm Bolts 39 from the Crossbar Extensions 5 Refer to assembly step 1 for instructions on how to reassemble the Crossbar 4 at the desired width ATTACHING THE CURL POST For some exercises the Curl Post 11 must be attached to the weight bench Remove the 45mm Square Inner Cap 26 from the Front Leg 2 Slide the Curl Post 11 into the Front Leg 2 Align one of the adjustment holes in the Curl Post with the adjustment hole in the Front Leg Tighten the Curl Post Knob 24 into the adjustment hole in the Front Leg Make sure that you fully tighten the Knob Note When the Curl Post 11 is not in use the 45mm Square Inner Cap 26 s
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