Model No. 831.15707.0
Serial No.
Write the serial number in the
space above for reference.
WEIGHT BENCH EXERCISER
User’s Manual
Serial Number Decal (under seat)
• Assembly
• Adjustment
• 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
the weight bench. Use the weight bench only
as described in this manual.
10. 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.
11. The weight bench is designed to support a
maximum user weight of 300 pounds (136
kg) and a maximum total weight of 410
2. It is the responsibility of the owner to ensure
that all users of the weight bench are ade-
quately informed of all precautions.
pounds (186 kg). Do not place more than 110
pounds (50 kg), including a barbell and
weights, on the weight rests. Do not place
more than 50 pounds (23 kg) on the leg lever.
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 that there is an equal
amount of weight on each side of your bar-
bell 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 weight bench.
5. Use the weight bench only on a level surface.
Cover the floor beneath the weight bench to
protect the floor.
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.
6. Inspect and properly tighten all parts regular-
ly. Replace any worn parts immediately.
7. Keep children under age 12 and pets away
from the weight bench at all times.
15. When using the backrest in an inclined posi-
tion, make sure that the support rod is insert-
ed completely through both uprights, and
that the support rod is turned to the locked
position.
8. Always wear athletic shoes for foot protec-
tion while exercising.
9. Keep hands and feet away from moving parts. 16. If you feel pain or dizziness while exercising,
stop immediately and cool down.
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®
250 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 831.15707.0. 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)
Weight Rests
Depth: 62 in. (157 cm)
Upright
Backrest
Seat
Support Rod
Leg Lever
Weight Tube
4
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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 on page 14. 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 1-877-992-5999.
M6 x 16mm
M10 x 19mm Screw (5)
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)
5
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ASSEMBLY
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
Make Assembly Easier
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
plenty of time, assembly goes 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.
• 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
35
Attach a Right Joint Plate (11) and a Left Joint
Plate (35) to an Upright (1) with two M10 x 66mm
Bolts (28) and two M10 Nylon Locknuts (31). Do
not tighten the Nylon Locknuts yet.
11
See the inset drawing. Repeat this step with
the other Upright (1). Make sure that the Joint
Plates (11, 35) are oriented as shown.
11
31
35
28
1
6
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2. Attach one end of the Crossbar (2) to two Joint
Plates (11, 35) with two M10 x 66mm Bolts (28)
and two M10 Nylon Locknuts (31). Do not tight-
en the Nylon Locknuts yet.
2
Attach the other end of the Crossbar (2) in the
same way.
31
35
11
28
2
3. Attach the Front Leg (4) to the Bench Frame (3)
with an M10 x 19mm Screw (5), an M10 x 66mm
Bolt (28), an M10 Washer (30), and an M10
Nylon Locknut (31). Do not tighten the Nylon
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). Do not tighten the Nylon
Locknuts yet.
4
2
27
3
31
7
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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 1–4.
1
Locking
Pin
1
6. Lubricate the M10 x 60mm Bolt (25) with part of
the included grease packet. Attach the Leg Lever
(6) to the Front Leg (4) with the Bolt and an M10
Nylon Locknut (31). Do not overtighten the Nylon
Locknut; the Leg Lever must pivot easily.
6
31
6
25
4
Lubricate
7. Insert a Pad Tube (12) into the Leg Lever (6).
Slide a Foam Pad (13) onto each end of the Pad
Tube.
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 Rests are at
the same height.
1
Locking
Pin
15
8
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9. Orient the Backrest Tubes (7) with the indicated
holes in the position shown. Attach the Backrest
Tubes to the Backrest (8) with four M6 x 38mm
Screws (32) and four M6 Washers (22). Do not
tighten the Screws yet.
9
8
22
7
7
22
Holes
32
32
10. Lubricate an M10 x 142mm Bolt (23) with the
included grease packet. 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
Nylon Locknut; the Backrest Tubes must pivot
easily.
10
30
7
31
3
30
See step 9 and tighten the M6 x 38mm Screws
(32).
23
Lubricate
Tube
11. Attach the Seat (9) to the Bench Frame (3) with
four M6 x 16mm Screws (24). Make sure that
the Seat is oriented as shown.
11
9
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-
MENT, beginning on page 10.
24
24
9
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ADJUSTMENT
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 11 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
Rod (14) and lay the Backrest on the Crossbar (2).
1
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 lbs. (23 kg) 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.
10
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EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
PERSONALIZING YOUR EXERCISE PROGRAM
Muscle Building
To increase the size and strength of your muscles,
Determining the appropriate length of time for each
workout, and the number of repetitions or sets to com-
push them close to their maximum capacity. Your mus- plete, is an individual matter. Avoid overdoing it during
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 first few months of your exercise program.
Progress at your own pace and be sensitive to your
body’s signals. If you experience pain or dizziness
while exercising, stop immediately and cool down.
Find out what is wrong before continuing. Remember
that adequate rest and a proper diet are important fac-
tors in any exercise program.
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
your body for more strenuous exercise by increasing
right for you. Begin with 3 sets of 8 repetitions for each circulation, raising your body temperature and deliver-
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.
ing more oxygen to your muscles.
WORKING OUT
Toning
Each workout should include 6 to 10 different exercis-
You can tone your muscles by pushing them to a mod- es. Select exercises for every major muscle group,
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-
emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary the
exercises from workout to workout.
Schedule your workouts for the time of day when your
pleting more sets rather than by using high amounts of energy level is the highest. Each workout should be
resistance.
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
moving only the appropriate parts of the body.
Cross Training
Cross training is an efficient way to get a complete and Exercising in an uncontrolled manner will leave you
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 exercise cycle,
on Tuesday and Thursday.
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
• Rest from both strength training and aerobic exercise smoothly and without pausing. The exertion stage of
for at least one full day each week to give your body
time to regenerate.
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.
The combination of strength training and aerobic exer-
cise will reshape and strengthen your body, plus devel-
op your heart and lungs.
11
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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.
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 one minute after each set for a toning work-
out.
STAYING MOTIVATED
• 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.
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.
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)
C. Biceps (front of arm)
D. Obliques (waist)
P
L
Q
B
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
R
S
C
D
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)
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
W
X
J
K
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
12
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NOTES
13
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PART LIST—Model No. 831.15707.0
R0407A
Key No. Qty.
Description
Key No. Qty.
Description
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
2
1
1
1
1
1
2
1
1
2
2
2
4
1
2
3
1
2
4
Upright
Crossbar
Bench Frame
Front Leg
M10 x 19mm Screw
Leg Lever
Backrest Tube
Backrest
Seat
Upright Cover
Right Joint Plate
Pad Tube
Foam Pad
Support Rod
Weight Rest
50mm Square Inner Cap
25mm Round Angled Cap
38mm Square Inner Cap
25mm Square Inner Cap
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
2
2
4
1
4
1
2
2
9
4
3
13
4
1
4
2
-
25mm Round Inner Cap
21mm Round Inner Cap
M6 Washer
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
M10 Nylon Locknut
M6 x 38mm Screw
25mm Round Thick Inner Cap
19mm Square Inner Cap
Left Joint Plate
User’s Manual
Exercise Guide
Grease Packet
*
*
*
-
-
Note: Specifications are subject to change without notice. See the back cover of this manual for information
about ordering replacement parts. If a part is missing, call 1-877-992-5999. *These parts are not illustrated.
14
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EXPLODED DRAWING—Model No. 831.15707.0
R0407A
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
35
11
31
35
2
29
20
9
28
27
15
11
28
10
31
3
16
29
31
5
28
25
34
24
13
1
24
31
26
6
30
4
17
13
26
18
12
33
18
13
12
34
13
15
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90-DAY FULL WARRANTY
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. 252484 R0407A
Printed in China © 2007 ICON IP, Inc.
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