Weider PRO 350 LT BENCH 15911 User's Manual
Contents
1. on a product serviced by Sears 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 HOGAR 1 888 784 6427 Sears Registered Trademark TM Trademark SM Service Mark of Sears Brands LLC Marca Registrada TM Marca de F brica SM Marca de Servicio de Sears Brands LLC 90 DAY FULL WARRANTY di m 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 replace ment if repair proves impossible This warranty does not apply when the Weight Bench Exerciser is used commercially or for rental pur poses This warranty gives you specific legal rights and you may also have other rights which vary from state to state C Sears Roebuck and Co Hoffman Estates IL 60179 Part No 302901 R0710C Printed in China 2010 ICON IP Inc2. Per Arm Max 40 LBS Product may not offer all listed exercises 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 WEIDER PRO is a trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your weight bench before using your weight bench Sears assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 Before beginning any exercise program consult your physician This is especially important for persons over age 35 or per sons with pre existing health problems Read all instructions in this manual and all warnings on the weight bench 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 The weight bench is intended for home use only Do not use the weight bench in a com mercial rental or institutional setting Keep the weight bench indoors away from moisture and dust Place the weight bench on a level surface with a mat beneath it to protect the floor or ca
3. end of this manual Note If a part is not in the hard ware kit check to see if it has been preattached To avoid damaging parts do not use power tools for assembly lt Li 4 16mm Screw 37 8 Washer 30 M6 x 16mm Screw 33 M16 Washer 41 M6 Washer 44 S a UU M6 x 40mm Screw 34 _ Ud SUL M16 x 240mm Bolt 13 M8 x 45mm Bolt T e M16 Locknut 42 M8 x 55mm Bolt 6 LU M8 x 60mm Bolt 35 M8 Locknut 32 OU Weight Tube Bushing 29 M10 x 70mm Bolt 36 Wa M10 x 100mm Bolt 39 L4 M16 x 120mm Bolt 40 oo ASSEMBLY Assembly requires two persons Because of its size and weight assemble the weight bench in the location where it will be used Make sure that there is enough clear ance to walk around the weight bench as you assemble it Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until you complete all assembly steps To identify small parts see page 5 To make assembly easier read the assembly tips in the box above before you begin Orient the Crossbar 5 and an Upright 1 as shown Attach the Crossbar 5 to the Upright 1 with two M10 x 100mm Bolts 39 and two M10 Locknuts 38 Do not tighten the Lockn
4. see ADJUSTING THE BACKREST on page 11 Over exercising may result in serious injury or death If you feel faint or if you experience pain while exercising stop immediately and cool down BEFORE YOU BEGIN Thank you for selecting the new WEIDER PRO 350 L weight bench The 350 L weight bench offers a selection of exercises designed to develop the major muscle groups of the 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 Weight Rest Upright Weight Tube 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 review the drawing below and familiarize yourself with the parts that are labeled ASSEMBLED DIMENSIONS Height 52 in 132 cm Width 45 in 114 cm Depth 73 in 185 cm Backrest Pin Backrest Support PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses by each drawing is the key number of the part from the PART LIST near the
5. solvents ADJUSTING THE BACKREST To adjust the position of the Backrest 16 raise or lower the Backrest and set the Backrest Support 4 in one of the adjustment brackets in the Main Frame 7 A WARNING make sure that the Backrest Support 4 is fully inserted into one of the adjustment brackets USING THE LEG LEVER To use the Leg Lever 11 slide a weight plate not included onto the Weight Tube 12 and secure it with a Weight Clip 47 A WARNING not place more than 130 Ibs 59 kg on the Leg Lever 11 11 ADJUSTING THE WEIGHT RESTS To adjust the height of a Weight Rest 2 lift the hook on the Weight Rest slide the Weight Rest to the desired height and then insert the hook into an adjustment hole in the Upright 1 Adjust the position of the other Weight Rest 2 in the same way A WARNING make sure that each Weight Rest 2 is securely engaged in an adjustment hole Always set both Weight Rests at the same height FOLDING THE WEIGHT BENCH To fold the weight bench for storage first remove the Pin 22 from the Crossbar 5 and the Main Frame 7 Next lift the Main Frame upward to the position shown Then reinsert the Pin into the Crossbar and the Main Frame To unfold the weight bench press down on the Folding Lever 6 remove the Pin 22 and lower the weight bench to the floor Then reinsert the Pin into the Crossbar 5 and the Main Frame 7 A WARNING make
6. 7 See steps 1 and 2 Tighten the M10 Locknuts 38 and the M8 Locknuts 32 Orient the Leg Lever 11 and the Weight Tube 12 as shown Attach the Weight Tube 12 to the Leg Lever 11 with an M8 x 55mm Bolt 31 two M8 Washers 30 a Weight Tube Bushing 29 and an M8 Locknut 32 Press the Bumper 25 onto the end of the Weight Tube 12 Apply some of the included grease to an M10 x 70mm Bolt 36 Attach the Leg Lever 11 to the Front Leg 10 with the M10 x 70mm Bolt 36 and an M10 Locknut 38 Do not overtighten the Locknut the Leg Lever must pivot easily 6 Attach the Seat 15 to the Main Frame 7 with four M6 x 16mm Screws 33 7 Identify Backrest Frames A and B 8 9 and ori ent them so that the welded tubes are in the locations shown Then identify the Backrest Support 4 and the Short Axle 3 Insert the Short Axle through the Backrest Support Next press a Backrest Frame 8 9 onto each end of the Short Axle 3 Attach the Backrest 16 to the Backrest Frames 8 9 with four M6 x 40mm Screws 34 and four M6 Washers 44 Welded Tubes 8 Apply grease to an M16 x 240mm Bolt 13 Align the welded tubes on the Backrest Frames 8 9 with the welded tube on the Main Frame 7 Attach the Backrest Frames 8 9 to the Main Frame 7 with the M16 x 240mm Bolt 13 two M16 Washers 41 and an M16 Locknut 42 Do not overtighten the Locknu
7. M6 x 16mm Screw M6 x 40mm Screw M8 x 60mm Bolt M10 x 70mm Bolt M4 x 16mm Screw M10 Locknut M10 x 100mm Bolt M16 x 120mm Bolt M16 Washer M16 Locknut M8 x 45mm Bolt M6 Washer 50mm Square Inner Cap Rectangular Inner Cap Weight Clip User s Manual Exercise Guide Grease Packet Assembly Tool 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 EXPLODED DRAWING Model No 831 15911 0 R0710C Get it fixed at your 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 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 To purchase a protection agreement U S A or maintenance agreement Canada
8. WEIDER 350 L Model No 831 15911 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 Operation Maintenance Part List and Drawing Sears Roebuck and Co Hoffman Estates IL 60179 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference ifit com TABLE OF CONTENTS WARNING DECAL PLACEMENT ror a e Ore dad ee E eae A 2 IMPORTANT PRECAUTIONS ass rr RR E da ERE 3 BEFORE YOU BEGIN vota A A A AAA 4 PART IDENTIFICATION CHART occ 5 ASSEMBLY asada ia a a 6 ADJUSTMENT ER O eee OR LACER E ROW RO ene eae 11 EXERCISE GUIDELINES une e a O ee RUD KO hae dr cara n 13 PART LIST PLE 14 EXPLODED DRAWING Re e ea 15 ORDERING REPLACEMENT PARTS x n hee aen eu ace bad RA a Rea RR Ds Back Cover 90 DAY FULL WARRANTY iii RR ra a Ee 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 free replacement decal Apply the decal in the location shown Note The decal s may not be shown at actual size AWARNING User Weight Max 300 LBS Weight Crutch Max 210 LBS Leg Developer Max 130 LBS Weight Carriage Max 130 LBS Chest Fly
9. r a maximum of 30 seconds between sets Cross Training Combine strength training and aero bic exercise by following this type of program Strength 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 strength 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 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 smoothl
10. rpet Make sure that there is enough clearance around the weight bench to mount dismount and use the weight bench Inspect and properly tighten all parts regu larly Replace any worn parts immediately The weight bench is designed to support a maximum user weight of 300 Ibs 136 kg and a maximum total weight of 510 Ibs 231 kg Do not place more than 210 Ibs 95 kg including a barbell and weights on the weight rests Do not place more than 130 Ibs 59 kg on the leg lever Note The weight bench does not include a barbell or weights 10 12 13 14 15 Always wear athletic shoes for foot protec tion while using the weight bench Always keep children under age 12 and pets away from the weight bench Do not use a barbell that is longer than 6 ft 1 8 m with the weight bench Always place the same amount of weight on both ends of your barbell Always keep some weight on both ends of the barbell while adding or removing weights to prevent the barbell from tipping Before using the leg lever place a barbell with the same amount of weight on the weight rests to balance the weight bench 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 repeti tion Before using the backrest in the level posi tion or in an inclined position make sure that the backrest support is properly inserted
11. sure that the Pin 22 is securely engaged in the Crossbar 5 and the Main Frame 7 Adjustment Holes 12 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 repetitions 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 Change the amount of resistance used 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 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 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 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 fo
12. t the Backrest Frames must pivot easily Set the Backrest Support 4 in an adjustment bracket on the Main Frame 7 9 Insert a Pad Tube 14 through the Front Leg 10 Slide a Foam Pad 28 onto each end of the Pad Tube 14 Then press a Pad Cap 27 into each end of the Pad Tube Repeat this step to attach the other Pad Tubes not shown Foam Pads 28 and Pad Caps 27 to the Leg Lever 11 10 Slide a Weight Rest 2 onto an Upright 1 Insert the hook on the Weight Rest into an adjustment hole in the Upright Make sure that the Weight Rest is securely engaged in an adjustment hole Repeat this step on the other side of the weight bench Make sure that the Weight Rests 2 are at the same height Adjustment Holes 11 Make sure that all parts are properly tightened before you use the weight bench The use of the remaining parts will be explained in ADJUSTMENT beginning on page 11 10 ADJUSTMENT This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 13 for impor tant information about how to get the most benefit from your exercise program Also refer to the accompanying exercise guide to see the correct form for each exercise Make sure all parts are properly tightened each time you use the weight bench Replace any worn parts immedi ately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use
13. uts yet Attach the Crossbar 5 to the other Upright 1 in the same way Orient the Front Leg 10 and the Main Frame 7 as shown Attach the Front Leg 10 to the Main Frame 7 with three M8 x 60mm Bolts 35 six M8 Washers 30 and three M8 Locknuts 32 Do not tighten the Locknuts yet The following tools not included may be required for assembly two adjustable wrenches pes one rubber mallet one standard screwdriver gt one Phillips screwdriver eS Assembly 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 3 Orient the Folding Lever 6 as shown and insert it into the lower bracket on the Crossbar 5 Attach the Folding Lever 6 to the Crossbar 5 with an M8 x 60mm Bolt 35 and an M8 Locknut 32 Do not overtighten the Locknut the Folding Lever should pivot freely Then attach the Folding Lever 6 and the Spring 17 with an M8 x 45mm Bolt 43 an M8 Washer 30 and an M8 Locknut 32 Tighten the Locknut until three threads of the Bolt are below the Locknut Attach the Main Frame 7 to the Crossbar 5 with an M16 x 120mm Bolt 40 and an M16 Locknut 42 Do not overtighten the Locknut the Main Frame should pivot freely Attach the tether on the Pin 22 to the Crossbar 5 with an M4 x 16mm Screw 37 Then insert the Pin 22 through the Crossbar 5 and the Main Frame
14. y 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 measurements once a month To achieve good results make exercise a regular and enjoyable part of your life 13 PART LIST Model No 831 15911 0 Key No Qty RT DI AOL dd AA ANN 1 Description Upright Weight Rest Short Axle Backrest Support Crossbar Folding Lever Main Frame Backrest Frame A Backrest Frame B Front Leg Leg Lever Weight Tube M16 x 240mm Bolt Pad Tube Seat Backrest Spring 25mm Square Inner Cap 45mm Square Inner Cap Square Outer Cap Rectangular Outer Cap Pin Spacer Backrest Support Cap Bumper 25mm Round Cap Key No Qty IO R0710C Description Pad Cap Foam Pad Weight Tube Bushing M8 Washer M8 x 55mm Bolt M8 Locknut
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