Weider PRO 220 WEIGHT BENCH EXERCISER 15029 User's Manual
Contents
1. D E F G H I J K L M N O P Q R S T U V W X 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 from the PART LIST 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 1 877 992 5999 ui M10 x 19mm Screw 5 M6 x 16mm Screw 24 M6 x 38mm Screw 32 M10 Nylon Locknut 31 M10 x 60mm Bolt 25 M6 Washer 22 M10 x 66mm Bolt 28 M10 Washer 30 M10 x 68mm Bolt 27 M10 x 142mm Bolt 23 PART LIST Model No 831 150292 R1104B Key No Qty Description Key No Qty Description 1 2 Upright 20 2 25mm Round Inner Cap 2 1 Crossbar 21 2 21mm Round Inner Cap 3 1 Bench Frame 22 4 M6 Washer 4 1 Front Leg 23 1 M10 x 142mm Bolt 5 1 M10 x 19mm Screw 24 4 M6 x 16mm Screw 6 1 Leg Lever 25 1 M10 x 60mm Bolt 7 2 Backrest Tube 26 6 25mm x 50mm Inner Cap 8 1 Backrest 27 2 M10 x 68mm Bolt 9 1 Seat 28 9 M10 x 66mm Bolt 10 2 Upright Cover 29 4 M4 x 16mm Screw 11 4 Joint Plate 30 3 M10 Washer 12 2 Pad Tube 31 13 M10 Nylon Locknut 13 4 Foam Pad 32 4 M6 x 38mm Screw 14 1 Support Rod 33 1 25mm Rou2. 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 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 10 Rest for a short period of time after each set The ideal resting periods are e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning work out e Rest for 30 seconds after each set for a weight loss workout Plan to spend the first couple of wee
3. and remove the packing materials Do not dispose of the packing materials until assembly is completed e Tighten all parts as you assemble them unless instructed to do otherwise 1 Before assembling the weight bench be sure that you have read and understand the infor mation in the box above Attach two Joint Plates 11 to the Upright 1 without the warning decal with two M10 x 66mm Bolts 28 and two M10 Nylon Locknuts 31 Do not tighten the Locknuts yet Repeat this step with the other Upright 1 Make sure the Joint Plates 11 are oriented as shown in the inset drawing e As you assemble the weight bench make sure all parts are oriented as shown in the drawings e For help identifying small parts use the PART IDENTIFICATION CHART The following tools not included are required for assembly e Two adjustable wrenches One rubber mallet TE SS Lubricant such as grease or petroleum jelly and soapy water One standard screwdriver One Phillips screwdriver 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 Warning Decal 2 Attach the Crossbar 2 to an Upright 1 with two M10 x 66mm Bolts 28 two Joint Plates 11 and two M10 Nylon Locknuts 31 Do not tighten the Locknuts yet Repeat this step with the other Upright 1 3 Attach the Front Leg 4
4. to the Bench Frame 3 with an M10 x 66mm Bolt 28 an M10 x 19mm Screw 5 an M10 Washers 30 and an M10 Nylon Locknut 31 Do not tighten the Locknut or Screw yet 4 Attach the Bench Frame 3 to the Crossbar 2 with two M10 x 68mm Bolts 27 and two M10 Nylon Locknuts 31 5 Insert the Support Rod 14 into a set of holes in the Uprights 1 Turn the Support Rod so the locking pin is wrapped around the Upright Tighten the M10 Nylon Locknuts 31 and M10 x 19mm Screw 5 used in steps 1 5 Locking Pin Lubricate the M10 x 60mm Bolt 25 with grease Attach the Leg Lever 6 to the Front Leg 4 with the Bolt and an M10 Nylon Locknut 31 Do not overtighten the Locknut the Leg Lever must be able to pivot easily Slide a Pad Tube 12 into the Leg Lever 6 Slide two Foam Pads 13 onto the ends of the Pad Tube Make sure the Foam Pads are ori ented as shown Repeat this step with the other Pad Tube 12 Insert a Weight Rest 15 into an Upright 1 Turn the Weight Rest so the locking pin is wrapped around the Upright Repeat this step with the other Weight Rest 15 Lubricate 9 10 11 12 Attach the Backrest Tubes 7 to the Backrest 8 with four M6 x 38mm Screws 32 and four M6 Washers 22 Do not tighten the Screws yet Make sure that the name embroidery is in the indicated location Lu
5. bricate an M10 x 142mm Bolt 23 with grease Attach the Backrest Tubes 7 to the welded tube on the Bench Frame 3 with the Bolt two M10 Washers 30 and an M10 Nylon Locknut 31 Do not overtighten the Locknut the Backrest Tubes must be able to pivot easily Tighten the M6 x 38mm Screws 32 used in step 10 Attach the Seat 9 to the Bench Frame 3 with four M6 x 16mm Screws 24 Make sure the Seat is oriented as shown Make sure that all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in ADJUST MENTS beginning on the following page Embroidery 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 10 for important exercise information and refer to the accompanying exercise guide to see the correct form for each exercise Refer also to the exercise information accompanying your weight set for additional exercises 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 8 can be used in a decline position a level position or two incline positions To use the Backrest in the decline position remove the Support Ro
6. d 14 and lay the Backrest on the Crossbar 2 To use the Backrest 8 in the level position lift the Backrest and insert the Support Rod 14 through the bottom set of holes in the Uprights 1 Rotate the locking pin into place around the Upright To use the Backrest 8 in an incline position lift the Backrest and insert the Support Rod 14 through an upper set of holes in the Uprights 1 Rotate the lock ing pin into place around the Upright AWARNING When using the Backrest 8 in a level or incline position insert the Support Rod 14 completely through both Uprights 1 and turn it to the locked position ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever 6 slide the desired weights not included onto the weight tube AWARNING Do not place more than 50 pounds on the Leg Lever 6 ADJUSTING THE WEIGHT RESTS To change the height of the Weight Rests 15 Locking remove them from the Uprights 1 and insert them 44 Pin into the desired set of holes Rotate the Weight Rests Locking so that the locking pins wrap around the Uprights AWARNING Always set both Weight Rests 15 at the same height 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 intens
7. every major muscle group 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 ASSEMBLED DIMENSIONS reading this manual call 1 800 4 MY HOME 1 800 469 4663 To help us assist you please note the product model number and serial number before calling The model number is 831 150292 The serial number can be found on a decal attached to the weight bench see the front cover of this manual for the location of the decal Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Height 47 in Width 30 in Depth 62 in Weight Rests Upright Backrest Support Rod Seat 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 beginning assembly carefully read the following information and instructions e Assembly requires two people e Place all parts in a cleared area
8. han 110 pounds including a bar bell and weights on the weight rests Do not place more than 50 pounds on the leg lever Always make 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 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 When using the backrest in an inclined posi tion make sure that the support rod is inserted 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 A 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 PRO 220 weight bench The weight bench offers an impres sive array of weight stations designed to develop
9. io 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 TM Marca de F brica SM Marca de Servicio de Sears Roebuck and Co FULL 90 DAY WARRANTY N 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 See Part No 221115 R1104B Printed in China 2004 Sears Roebuck and Co
10. ity of your exercise You can adjust the intensity level of an individual exercise in two ways e by changing the amount of resistance used e 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 Select 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 e Plan strength training work
11. ks 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 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 da 11 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
12. l if damaged illegible or removed 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 Keep the weight bench indoors away from moisture and dust Do not put the weight bench in a garage or covered patio or near water 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 Keep children under 12 and pets away from the weight bench at all times Always wear athletic shoes for foot protec tion while exercising Do not use a barbell that is longer than six feet with the weight bench Note The weight bench does not include a barbell or weights 10 11 12 13 14 15 16 Keep hands and feet away from moving parts The weight bench is designed to support a maximum user weight of 300 pounds and a maximum total weight of 410 pounds Do not place more t
13. nd Thick Inner Cap 15 2 Weight Rest 34 4 19mm Square Inner Cap 16 3 50mm Square Inner Cap 1 User s Manual 17 1 25mm Round Angled Cap 1 Exercise Guide 18 2 38mm Square Inner Cap 1 Grease Pack 19 4 25mm Square Inner Cap 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 EXPLODED DRAWING Model No 831 150292 R1104B 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 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 location of your nearest Sears Parts and Repair Center 1 800 488 1222 Anytime day or night U S A only www sears com To purchase a protection agreement U S A or maintenance agreement Canada 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 domicil
14. outs on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an exercise bike on Tuesday and Thursday e 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 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 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
15. ret Model No 831 150292 Serial No Write the serial number in the space above for reference A WEIGHT BENCH EXERCISER 2 User s Manual Serial Number Decal under seat e Assembly e Adjustments e Troubleshooting e Part List and Drawing Patent Pending MCAUTION 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 IMPORTANT PRECAUTIONS LL BEFORE YOU BEGIN iii cinc ert ahead eer eae ees ASSEMBLY ara aia a ee A ee hee ADJUSTMENTS wisi cota dai e ua eee ias eee eee es EXERCISE GUIDELINES insiti en keh a aa ORDERING REPLACEMENT PARTS FULL 90 DAY WARRANTY WARNING DECAL PLACEMENT The warning decals shown here have been placed on the weight bench in the locations shown If a decal is missing or illegible please call toll free 1 877 992 5999 Mon through Fri 6 a m until 6 p m Mountain Time to order a free replacement decal Place the decal on the weight bench in the location shown Keep hands and fingers clear of this area e 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 e Replace labe
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