Model No. 831.15607.0
Serial No.
Write the serial number in the
space above for reference.
WEIGHT BENCH EXERCISER
User’s Manual
Serial Number Decal (under seat)
• Assembly
• Adjustments
• Troubleshooting
• Part List and Drawing
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
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IMPORTANT PRECAUTIONS
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 and all
warnings on the weight bench before using
10. Keep hands and feet away from moving parts.
the weight bench. Use the weight bench only 11. The weight bench is designed to support a
as described in this manual.
maximum user weight of 300 pounds, and a
maximum total weight of 410 pounds. Do not
place more than 110 pounds, including a bar-
bell and weights, on the weight rests. Do not
place more than 50 pounds on the leg lever.
2. It is the responsibility of the owner to ensure
that all users of the weight bench are ade-
quately informed of all precautions.
3. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
12. 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.
4. 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 carpet. Make sure that
there is enough clearance around the weight
bench to mount, dismount, and use the
weight bench.
13. When you are using the leg lever, place a
barbell with the same amount of weight on
the weight rests to balance the bench.
14. 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.
5. Use the weight bench only on a level sur-
face. Cover the floor beneath the weight
bench to protect the floor.
6. Inspect and properly tighten all parts regular- 15. When using the backrest in an inclined posi-
ly. Replace any worn parts immediately.
tion, make sure that the support rod is
inserted completely through both uprights,
and that the support rod is turned to the
locked position.
7. Keep children under 12 and pets away from
the weight bench at all times.
8. Always wear athletic shoes for foot protec-
tion while exercising.
16. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cool-
ing down.
9. 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.
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.
3
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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
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.
the product model number and serial number before
calling. The model number is 831.15607.0. 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.
For your benefit, read this manual carefully before
using the weight bench. If you have questions after
ASSEMBLED DIMENSIONS:
Height: 47 in. / 119 cm
Width: 30 in. / 76 cm
Depth: 62 in. / 157 cm
Weight Rests
Upright
Backrest
Seat
Support Rod
Leg Lever
Weight Tube
4
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ASSEMBLY
• As you assemble the weight bench, make sure all
Make Things Easier for Yourself
parts are oriented as shown in the drawings.
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.
• For help identifying small parts, use the PART
IDENTIFICATION CHART.
The following tools (not included) are required
for assembly:
• Two adjustable wrenches
• One rubber mallet
Before beginning assembly, carefully read the
following information and instructions:
• One standard screwdriver
• One Phillips screwdriver
• Assembly requires two people.
• Lubricant, such as grease or petroleum jelly,
and soapy water.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
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.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
1.
1
Before assembling the weight bench, make
sure that you have read and understand the
information in the box above.
1
Attach two Joint Plates (11) to an Upright (1) 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.
11
31
11
28
1
5
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2. Orient the Crossbar (2) so that the warning decal
is in the indicated location. Attach the Crossbar to
an Upright (1) with two M10 x 66mm Bolts (28),
two Joint Plates (11), and two M10 Nylon
2
1
Locknuts (31). Do not tighten the Locknuts yet.
Repeat this step with the other Upright (1).
1
31
11
11
28
2
Warning
Decal
3. Attach the Front Leg (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.
3
5
3
28
31
30
4
4. Attach the Bench Frame (3) to the Crossbar (2)
with two M10 x 68mm Bolts (27) and two M10
Nylon Locknuts (31).
4
2
27
3
31
6
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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.
5
14
Tighten the M10 Nylon Locknuts (31) and M10
x 19mm Screw (5) used in steps 1–5.
1
Locking
Pin
1
6. 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.
6
31
6
25
4
Lubricate
7. 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.
7
13
6
Repeat this step with the other Pad Tube (12).
12
13
12
1
8. Insert a Weight Rest (15) into an Upright (1). Turn
the Weight Rest so the locking pin is wrapped
around the Upright.
8
15
Repeat this step with the other Weight Rest
(15). Make sure that the Weight Rest are at the
same height.
1
Locking
Pin
15
7
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9. 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.
9
8
Name
Embroidery
22
7
7
22
32
32
10. Lubricate 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.
10
30
31
7
Tighten the M6 x 38mm Screws (32) used in
step 10.
3
30
23
Lubricate
Tube
11. Attach the Seat (9) to the Bench Frame (3) with
four M6 x 16mm Screws (24). Make sure the
Seat is oriented as shown.
11
9
Arrow
Decal
3
12. 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.
24
24
8
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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
1
Backrest in the decline position, remove the Support
Rod (14) and lay the Backrest on the Crossbar (2).
1
To use the Backrest (8) in the level or inclined posi-
tion, lift the Backrest and insert the Support Rod (14)
through one of the set of holes in the Uprights (1).
Rotate the locking pin into place around the Upright.
8
14
WARNING:
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.
2
ATTACHING WEIGHTS TO THE LEG LEVER
To use the Leg Lever (6), slide the desired weights
(not included) onto the weight tube.
6
WARNING:
Do not place more
than 50 pounds on the Leg Lever (6).
Weight
Tube
Weight
ADJUSTING THE WEIGHT RESTS
To change the height of the Weight Rests (15),
remove them from the Uprights (1) and insert them
into the desired set of holes. Rotate the Weight Rests
so that the locking pins wrap around the Uprights.
15
Locking
Pin
1
Locking
Pin
15
1
WARNING:
Always set both
Weight Rests (15) at the same height.
9
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EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
PERSONALIZING YOUR EXERCISE PROGRAM
Muscle Building
Determining the exact length of time for each workout,
as well as the number of repetitions or sets completed,
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your mus- is an individual matter. It is important to avoid overdo-
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:
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.
• 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.)
WARMING UP
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
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
right for you. Begin with 3 sets of 8 repetitions for each your body for more strenuous exercise by increasing
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.
circulation, raising your body temperature and deliver-
ing more oxygen to your muscles.
WORKING OUT
Toning
You can tone your muscles by pushing them to a mod- Each workout should include 6 to 10 different exercis-
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-
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.
pleting more sets rather than by using high amounts of Schedule your workouts for the time of day when your
resistance.
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.
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.
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
Cross Training
Cross training is an efficient way to get a complete and moving only the appropriate parts of the body.
well-balanced fitness program. An example of a bal-
anced program is:
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.
• 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 exercise cycle,
on Tuesday and Thursday.
• Rest from both strength training and aerobic exercise The repetitions in each set should be performed
for at least one full day each week to give your body
time to regenerate.
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
The combination of strength training and aerobic exer-
cise will reshape and strengthen your body, plus devel- during the return stroke. Never hold your breath.
op your heart and lungs.
10
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Rest for a short period of time after each set. The
ideal resting periods are:
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.
• Rest for three minutes after each set for a muscle
building workout.
• Rest for one minute after each set for a toning work-
out.
STAYING MOTIVATED
• Rest for 30 seconds after each set for a weight loss
workout.
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.
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
MUSCLE CHART
O
A. Sternomastoid (neck)
A
B. Pectoralis Major (chest)
P
C. Biceps (front of arm)
L
Q
B
D. Obliques (waist)
E. Brachioradials (forearm)
R
S
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
C
D
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
E
T
F
M
N
U
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
G
H
I
V
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
W
X
J
K
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
11
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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.
M6 x 16mm Screw (24)
M6 x 38mm Screw (32)
M10 x 19mm Screw (5)
M10 Nylon Locknut (31)
M6 Washer (22)
M10 x 60mm Bolt (25)
M10 x 66mm Bolt (28)
M10 x 68mm Bolt (27)
M10 x 142mm Bolt (23)
M10 Washer (30)
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PART LIST—Model No. 831.15607.0
R0805A
Key No. Qty.
Description
Key No. Qty.
Description
1
2
2
1
1
1
1
1
2
1
1
2
4
2
4
1
2
3
1
2
4
Upright
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
#
2
2
4
1
4
1
2
2
9
4
3
13
4
1
4
1
1
1
25mm Round Inner Cap
19mm Round Inner Cap
M6 Washer
Crossbar
3
Bench Frame
Front Leg
4
M10 x 142mm Bolt
M6 x 16mm Screw
M10 x 60mm Bolt
25mm x 50mm Inner Cap
M10 x 68mm Bolt
M10 x 66mm Bolt
M4 x 16mm Screw
M10 Washer
5
M10 x 19mm Screw
Leg Lever
6
7
Backrest Tube
Backrest
8
9
Seat
10
11
12
13
14
15
16
17
18
19
Upright Cover
Joint Plate
Pad Tube
M10 Nylon Locknut
M6 x 38mm Screw
Foam Pad
Support Rod
25mm Round (Thick) Inner Cap
19mm Square Inner Cap
User’s Manual
Weight Rest
50mm Square Inner Cap
25mm Round Angled Cap
38mm Square Inner Cap
25mm Square Inner Cap
#
Exercise Guide
#
Grease Pack
“#” 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.
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EXPLODED DRAWING—Model No. 831.15607.0
R0805A
16
21
8
14
29
20
19
21
15
7
30
22
7
10
29
31
19
30
23
32
22
32
1
31
16
11
11
9
31
11
2
29
20
28
27
15
11
28
10
31
16
3
29
31
5
28
25
13
24
1
24
6
31
26
30
4
17
34
13
26
18
34
12
33
34
18
13
12
34
13
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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. 230416 R0805A
Printed in China © 2005 Sears, Roebuck and Co.
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