Pro-Form C840, 831.153321 User Manual

Model No. 831.153321 Serial No.
Write the serial number in the space above for reference.
Serial Number Decal (under seat)
• Assembly
• Adjustments
• Part List and Drawing
WEIGHT BENCH EXERCISER
User’s Manual
CAUTION
Read all precautions and instruc­tions 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 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPOR
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
CABLE DIAGRAMS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
FULL 90-DAY WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING is attached in the center of this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before begin­ning assembly.
TANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
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 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time, and order a free replacement decal. Place the decal on the weight bench in the location shown.
2
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read the following important precautions
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.
2. It is the responsibility of the owner to ensure that all users of the weight bench are ade­quately 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.
4. 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.
5. Use the weight bench only on a level surface. Cover the floor beneath the weight bench to protect the floor.
6. Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediately.
7. Keep children under 12 and pets away from the weight bench at all times.
12. Make sure that the set screws attaching the Olympic weight adapters are properly tight­ened each time the adapters are used.
13. 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 310 pounds on the barbell guides or safety spotters. Do not place more than 150 pounds on the weight carriage, the leg lever, or the curl bar. Note: The weight bench does not include weights.
14. Always place an equal amount of weight on each side of the weight carriage or barbell.
15. Always secure the weights with the weight clips when they are mounted on the weight carriage or barbell.
16. Always lower the weight carriage in a con­trolled manner; never let the weight carriage drop.
17. Always remove the lat bar when performing an exercise that does not require the use of the lat bar.
8. Keep hands and feet away from moving parts.
9. Always wear athletic shoes for foot protec­tion while exercising.
10. Make sure that the cables remain on the pul­leys at all times. If the cables bind as you are exercising, stop immediately and make sure that the cables are on the pulleys. Replace all cables at least every two years.
11. Always set both safety spotters at the same height.
18. Always move your bench out of the way when performing an exercise that does not use the bench.
Use the curl bar only with the weight clips
19. provided with the bench.
Always make sure the backrest bracket is
20. fully engaged before using the backrest.
If you feel pain or dizziness at any time while
21. exercising, stop immediately and begin cool­ing 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
BEFORE YOU BEGIN
Thank you for selecting the versatile PROFORM C840 weight bench.
The weight bench offers an
®
impressive 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.
For your benefit, read this manual carefully before using the weight bench. If you have questions after
Right Side
Lat Bar
Locking Bar
Butterfly Arm
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 831.153321. 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.
ASSEMBLED DIMENSIONS: Height:
84 in. Width: 84 in. Length: 97 in.
Left Side
Guide Bar
Barbell
Safety Spotter
Weight Carriage
Curl Pad
Backrest
Seat
Leg Lever
Storage
Tube
Foot Plate
Ankle Strap
Curl Bar
Note: The “right side” and the “left side” are determined relative to a person sitting on the bench; they do not correspond to right and left on the drawings in the manual.
4
ASSEMBLY
Make Things Easier for
This manual is designed to ensure that the weight bench can be assembled successfully by anyone. Most people find that by setting aside plenty of time, assembly will go smoothly.
Yourself
Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing materials until assembly is completed.
The following tools (not included) are required for assembly:
• Two adjustable wrenches
Before beginning assembly, carefully read the following information and instructions:
Assembly requires two people.
For help identifying small parts, use the PART
IDENTIFICATION CHART.
Tighten all parts as you assemble them, unless
instructed to do otherwise.
As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
1.
Before beginning, make sure you under­stand the information in the box above. Note: Some parts described in the assem­bly steps may be pre-assembled.
Attach a Base Cap (47) to the Stabilizer (2) with an M4 x 16mm Screw (107) and an M10 x 25mm Screw (121). Attach another Base Cap to the
Stabilizer in the same manner.
• One rubber mallet
• One standard screwdriver
• One Phillips screwdriver
• Lubricant, such as grease or petroleum jelly, and soapy water.
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.
1
97
1
113
99
47
2
99
97
47
Attach the Stabilizer (2) to the Bench Frame (1) with two M10 x 92mm Carriage Bolts (111) and two M10 Nylon Locknuts (97). Stabilizer to the Bench Frame with two M10 x 68mm Bolts (113), two M10 Washers (99), and two M10 Nylon Locknuts. Do not tighten the
Locknuts yet.
2. Attach the Small Base Cap (13) to the Bench Leg (3) with an M4 x 16mm Screw (107).
Attach the Bench Leg (3) to the Bench Frame (1) with two M10 x 68mm Bolts (113), two M10 Washers (99), and two M10 Nylon Locknuts (97).
Attach the
111
2
13
107
113
99
97
97
3
107 121
1
5
3. Attach the Leg Lever Bracket (5) to the Bench Frame (1) with two M10 x 68mm Bolts (113) and two M10 Nylon Locknuts (97).
Attach the W with an M8 x 58mm Bolt (106), two M8 Washers (100), a 10mm Spacer (30), and an M8 Nylon Locknut (96).
eight Tube (25) to the Leg Lever (4)
3
97
4
5 Lubricate
113
Press a 25mm Round Outer Cap (94) onto the Weight Tube (25).
Lubricate an M10 x 68mm Bolt (113) with grease. Attach the Leg Lever (4) to the Leg Lever Bracket (5) with the Bolt and an M10 Nylon Locknut (97).
Do not overtighten the Locknut; the Leg Lever must be able to pivot easily.
4. Lubricate an M10 x 78mm Bolt (110) with grease. Attach the lower hole in the Adjustment Lever (11) to the Bench Frame (1) with the Bolt and an M10 Nylon Locknut (97). Do not overtighten the
Locknut; the Adjustment Lever must be able to pivot easily.
Hold the handle on the Adjustment Lever (11) so that the upper hole is above the Bench Frame (1). Slide the M10 x 62mm Flat Head Screw (27) through the indicated side of the Lever, over the Bench Frame, and tighten it into the other side of the Adjustment Lever. Make sure that the threads
of the Screw show through the Adjustment Lever. Do not overtighten the Screw.
1
96
100
25
4
1
97
11
94
100
106
Lubricate
113
30
27
110
5. Attach the Backrest Bracket (7) to the Backrest
ubes (8) with four M10 x 45mm Bolts (1
T M10 W (97).
ed so that the indicated holes are closer to the bottom.
ashers (99), and four M10 Nylon Locknuts
Make sure the Backrest Tubes are orient-
Do not tighten the Locknuts yet.
12), four
5
Holes
12
1
99
97
7
8
99
112
97
6
6. Insert the Backrest Bracket (7) through the slot in the Bench Frame (1) and under the Adjustment Lever (1
Flat Head Screw (27) is under the Backrest Bracket arm.
Lubricate an M10 x 155mm Bolt (109) with grease. Attach the Backrest Tubes (8) to the Bench Frame (1) with the Bolt, two M10 Washers (99), and an M10 Nylon Locknut (97). Do not
overtighten the Locknut; the Backrest Tubes must be able to pivot easily.
1). Make sure that the M10 x 62mm
6
8
97
99
1
99
11
7
27
109
Lubricate
7. Attach the Backrest (14) to the Backrest Tubes (8) with four M6 x 38mm Screws (102) and four M6 Washers (101).
Tighten the four M10 Nylon Locknuts (97) used in steps 1 and 5.
7
14
8
101
101
101
102
102
Attach the Seat (15) to the Bench Frame (1) with
8. an M6 x 63mm Screw (103), an M6 W (101), and two M6 x 16mm Screws (104).
asher
8
15
1
101
104
103
7
9. Slide the Thick Pad Tube (10) into the hole in the Leg Lever Bracket (5). Wet both sides of the Pad
ube with soapy water. Slide two Small Foam
T Pads (18) onto the Tube as shown. Press two 19mm Square Inner Caps (19) into the Pad
Tube.
9
19
19
18
5
Slide a Pad Tube (9) into a hole in the Leg Lever (4). Wet both sides of the Pad Tube with soapy water. Slide two Large Foam Pads (17) onto the Pad Tube as shown. Press two 19mm Square Inner Caps (19) into the Pad Tube. Repeat with
the other Pad Tube.
10. Attach the Curl Pad (16) to the Curl Post (6) with two M6 x 16mm Screws (104).
11. Press a Round Angled Bushing (75) into a Rack Foot (46).
10
11
17
4
9
9
17
16
6
104
19
10
18
19
Attach a Guide Bar (41) to the Rack Foot (46) with an M10 x 50mm Screw (108) and an M10 Washer (99).
Attach the Right Upright (69), which has numbers on the indicated side, to the Rack Foot (46) with two M10 x 68mm Bolts (113), four M10 Washers (99), and two M10 Nylon Locknuts (97). Make
sure the Bolts are inserted from the side shown. Do not tighten the Locknuts yet.
Repeat this step with the Left Upright (36 [not shown]), Guide Bar (41), Rack Foot (46), and Round Angled Bushing (75). Insert the M10 x 68mm Bolts (113) from the other side.
46
99
108
75
97
41
99
99
99
99
69
Numbers
13
1
8
12. See the inset drawing. Attach the Large Base
Cap (117) to the Rear Base (33) with an M4 x 16mm Screw (107) and an M8 x 16mm Screw (98).
12
117
33
Attach the Rear Base (33) to the Center Base (32) with two M10 x 78mm Bolts (110), two M10 Washers (99), and two M10 Nylon Locknuts (97).
Do not tighten the Locknuts yet.
Set the Center Base (32) inside of the Foot Plate (48). Attach the Foot Plate to the Center Base with two M10 x 68mm Bolts (113), two M10 Washers (99), and two M10 Nylon Locknuts (97).
Do not tighten the Locknuts yet.
13. Attach the Base Cap (47) to the Left Base (35) with an M4 x 16mm Screw (107) and an M10 x 19mm Screw (118).
Hold the Storage Leg (45) so that the longer side of the plate is oriented as shown. Attach the Storage Leg to the Left Base (35) with two M10 x 92mm Carriage Bolts (111) and two M10 Nylon Locknuts (97).
13
99
97
32
99
48
Longer
Side
97
97
110
99
113
45
97
33
107
47
98
110
118
Attach the Left Base (35) to the Center Base (32)
14. with three M10 x 68mm Bolts (1 Washers (99), and two M10 Nylon Locknuts (97).
Do not tighten the Locknuts yet.
13), three M10
107
35
111
14
32
97
99
99
113
113
97
35
9
15. Attach a Base Cap (47) to the Right Base (34) with an M4 x 16mm Screw (107) and an M10 x 19mm Screw (1
Attach the Right Base (34) to the Center Base (32) with three M10 x 68mm Bolts (113), three M10 Washers (99), and two M10 Nylon Locknuts
Do not tighten the Locknuts yet.
(97).
18).
15
113
34
113
99
99
32
97
97
47
118
107
16. Using a rubber mallet, tap the left Rack Foot (46) into the Left Base (35). Attach the Rack Foot to the Left Base with two M10 x 68mm Bolts (113), four M10 Washers (99), and two M10 Nylon Locknuts (97).
Attach the other Rack Foot (not shown) to the Right Base (not shown) in the same manner.
17. Attach the Right Spotter Hook (53) to a Safety Spotter (52) with an M8 x 12mm Shoulder Bolt (131) and an M8 Nylon Locknut (96). Make sure
the bolt head is on the same side as the han­dle.
Slide the Safety Spotter (52) onto the right Guide Bar (41) and engage the Right Spotter Hook (53) into an adjustment hole near the bottom of the Right Upright (69).
Assemble the Left Spotter Hook (54) and a Safety Spotter (52) in the same manner. Always set both Safety Spotters (52) at the same height.
Do not tighten the Locknuts yet.
16
17
18
52
41
96
113
99
46
Handle
53
131
69
Adjustment Hole
99
35
99
97
131
54
96
52
18. Identify the Left and Right Barbell Gliders (51,
123) by the position of the screw holes.
Slide each Barbell Glider (51, 123) onto the Guide Bar (41) next to the indicated Upright (36,
69). Make sure the Barbell Gliders are oriented
as shown.
10
Screw
Hole
41
123
69
41
51
Screw
Hole
36
19. Press a Round Joint Bushing (74) into the Left Frame Joint (49).
19
Attach the Top Frame (40) to the Left Frame Joint (49) with two M10 x 91mm Bolts (1 Washers (99), and two M10 Nylon Locknuts (97).
Do not tighten the Locknuts yet.
Assemble the Right Frame Joint (50) to the Top Frame (40) in the same manner.
20. Attach the Left Frame Joint (49) to the Left Upright (36) with two M10 x 91mm Bolts (116), four M10 Washers (99), and two M10 Nylon Locknuts (97).
Attach the Left Frame Joint (49) to the Guide Bar (41) with an M10 x 50mm Screw (108) and an M10 Washer (99).
Assemble the Right Frame Joint (50) in the same manner.
Do not tighten the Locknuts yet.
16), four M10
20
50
116
99
40
116
41
99
108
99
49
36
74
99
99
97
49
97
21. Slide the Weight Bar (55) through the Left Barbell Glider (51), the Locking Bar (56), and the Right Barbell Glider (123). Make sure the Locking Bar
is oriented as shown.
Engage the hooks on the Locking Bar (56) into a set of holes in the Uprights (36, 69).
Slide a Weight Stop (67) onto the Weight Bar
22.
Thread a 1/4” x 14mm Screw (1
(55). Weight Stop and the hole in the Weight Bar.
not tighten the Screws yet.
Thread a 1/4” x 14mm Screw (119) into the Left Barbell Glider (51).
Repeat this step with the Right Barbell Glider (not shown) and the other Weight Stop (not shown).
19) into the
Do
21
22
123
69
51
56
51
55
36
55
67
11
119
119
23. Slide the Barbell Adapter (59) onto the Weight Bar (55). Thread a 1/4” x 9.5mm Allen Head Set Screw (120) into the Barbell
tighten the Screw yet.
Repeat this step with the other Barbell Adapter (not shown).
Adapter. Do not
23
55
59
120
24. Attach the Center Upright (37) to the Center Base (32) and Rear Base (33) with an M10 x 78mm Bolt (110), an M10 Washer (99), and an M10 Nylon Locknut (97). Do not tighten the Locknut
yet.
Attach the Center Upright (37) to the Center Base (32) with an M10 x 75mm Bolt (127), two M10 Washers (99), and an M10 Nylon Locknut (97).
Do not tighten the Locknut yet.
Attach a Weight Carriage Stop (70) to the Rear Upright (38), at the indicated hole, with an M10 x 88mm Bolt (114) and an M10 Nylon Locknut (97).
Make sure the Square Carriage Bushing (61) is on top.
Attach the Rear Upright (38), with the hexagonal holes on the indicated side, to the Rear Base (33) with two M10 x 75mm Bolts (127), four M10 Washers (99), and two M10 Nylon Locknuts (97).
Do not tighten the Locknuts yet.
24
37
Hexagonal
Holes
38
97
Hole
99
12
97
99
97
32
99
127
110
99
70
97
127
61
114
33
25. Insert an M10 x 19mm Hex Head Bolt (132) into the bracket on the Weight Carriage (71) from the side shown.
Orient the W slide it onto the Rear Upright (38).
Attach the Weight Carriage Stop (70) to the Rear Upright (38), at the indicated hole, with an M10 x 88mm Bolt (114) and an M10 Nylon Locknut (97).
Make sure the Square Carriage Bushing (61) is on the bottom.
eight Carriage (71) as shown and
25
61
97
70
114
132
71
Hole
38
26. Press a 60mm Square Inner Cap (65) into the Rear Top Frame (39).
Attach the Rear Top Frame (39) to the Rear Upright (38) with two M10 x 72mm Hex Head Bolts (130), two M10 Washers (99), and two M10 Nylon Locknuts (97). Make sure the bolt heads
are set inside the hex holes in the Rear Upright. Do not tighten the Locknuts yet.
27. Attach the Rear Top Frame (39) to the Center Upright (37) with two M10 x 78mm Bolts (110), two M10 Washers (99), and two M10 Nylon Locknuts (97). Do not tighten the Locknuts yet.
Attach the Rear Top Frame (39) to the Top Frame (40) with two M10 x 127mm Bolts (126), four M10 Washers (99), and two M10 Nylon Locknuts (97).
Do not tighten the Locknuts yet.
26
27
65
40
99
126
39
99
110
130
99
97
99
97
99
38
13
39
97
99
97
37
28. Attach the Butterfly Frame (42) to the Rear Top Frame (39) with two M10 x 78mm Bolts (110), two M10 W (97).
Attach the Butterfly Frame (42) to the Center Upright (37) with two M10 x 68mm Bolts (113), two M10 Washers (99), and two M10 Nylon Locknuts (97). Do not tighten the Locknuts yet.
Tighten all of the M10 Nylon Locknuts (97) used in steps 11–28. Tighten the 1/4” x 14mm Screws (119) used in step 22 and the 1/4” x
9.5mm Allen Head Set Screws (120) used in step 23.
ashers (99), and two M10 Nylon Locknuts
Do not tighten the Locknuts yet.
28
97
39
99
10
1
99
37
97
42
29. Lubricate both axles on the Butterfly Frame (42) with grease.
Insert a Fly Arm Bushing (92) into the Right Fly Arm (43). Wet the end of the Arm with soapy water and slide a Fly Foam Pad (95) onto it.
Have another person slide the Right Fly Arm (43) onto the right axle on the Butterfly Frame (42).
Note: Be careful not to confuse the Left Fly Arm (44) with the Right Fly Arm. Make sure that the upper end of the Arm is behind the indicated bracket on the Butterfly Frame.
Tap two 25mm Retainer Rings (93) onto the axle of the Butterfly Frame (42) with the included retainer tool. Make sure that the teeth on the Retainer
Rings bend toward the tool, as shown in the inset drawing. Tap the 25mm Round Outer Cap
(94) onto the right axle on the Butterfly Frame.
Attach the Left Fly Arm (44) in the same manner.
29
Lubricate Axle
43
113
92
93
95
99
42
Bracket
44
94
Axle
42
93
Retainer
Tool
30. During cable assembly
GRAMS on page 22 for cable identification and to verify cable routing.
Locate the Butterfly Cable (83).
Cable to the Left Fly 16mm Shoulder Bolt (129) and an M8 Nylon Locknut (96). Make sure that the Cable can
pivot freely around the Bolt.
, see the CABLE DIA-
Arm (44) with an M8 x
Attach the
30
129
83
96
44
14
31. Wrap the Butterfly Cable (83) over a “V”-pulley (89). Attach the “V”-pulley and a Large Cable Trap (88) to the Center Upright (37) with an M10 x 60mm Bolt (128) and an M10 Nylon Locknut (97).
Make sure the Cable T the Cable in the groove of the “V”-pulley.
rap is oriented to hold
31
37
97
89
88
128
83
32. Wrap the Butterfly Cable (83) under a 90mm Pulley (90). Attach the Pulley to the Double “U”­bracket (73) with an M10 x 45mm Bolt (112) and an M10 Nylon Locknut (97).
33. Wrap the Butterfly Cable (83) over a “V”-pulley (89). Attach the “V”-pulley and a Large Cable Trap (88) to the Center Upright (37) with an M10 x 60mm Bolt (128) and an M10 Nylon Locknut (97). Make sure the Cable Trap is oriented to
hold the Cable in the groove of the “V”-pulley.
32
33
83
128
88
112
83
90
97
73
89
37
97
Attach the Butterfly Cable (83) to the Right Fly
34. Arm (43) with an M8 x 16mm Shoulder Bolt (129) and an M8 Nylon Locknut (96). Make sure that
the Cable can pivot freely around the Bolt.
34
129
43
83
96
43
15
35. Locate the Lat Cable (81). Route the Cable up through the Rear Top Frame (39) and over a 90mm Pulley (90). Rear Top Frame with an M10 x 78mm Bolt (110), two M10 W and an M10 Nylon Locknut (97).
ashers (99), two 17mm Spacers (86),
Attach the Pulley inside the
35
97
99
86
90
86
81
99
39
110
36. Route the Lat Cable (81) over a 90mm Pulley (90) and down through the Rear Top Frame (39). Attach the Pulley inside the Rear Top Frame with an M10 x 78mm Bolt (110), two M10 Washers (99), two 17mm Spacers (86), and an M10 Nylon Locknut (97).
37. Wrap the Lat Cable (81) under a 90mm Pulley (90). Attach the Pulley and a Small Cable Trap (125) to the indicated hole in the two Pulley Plates (72) with an M10 x 45mm Bolt (112) and an M10 Nylon Locknut (97). Make sure the
Cable Trap is turned to hold the Cable in the groove of the Pulley.
38. Wrap the Lat Cable (81) over a 90mm Pulley
Attach the Pulley inside the Rear Top Frame
(90). (39) with an M10 x 78mm Bolt (110) and an M10 Nylon Locknut (97).
36
37
38
97
99
97
86
72
81
90
39
86
99
110
81
125
112
90
72
39
90
Attach the Lat Cable (81) to the M10 x 19mm Hex
39. Head Bolt (132) in the W an M10 Nylon Locknut (97).
the Locknut; the Cable must be able to pivot.
eight Carriage (71) with
Do not overtighten
16
39
97
132
97
81
71
81
10
1
40. Locate the Low Cable (82). Route the eyelet end of the Cable through the Center Upright (37) and under a 90mm Pulley (90). inside the Upright with an M10 x 75mm Bolt (127), two M10 W (86), and an M10 Nylon Locknut (97).
ashers (99), two 17mm Spacers
Attach the Pulley
40
90
97
37
99
86
41. Route the Low Cable (82) over a 90mm Pulley (90) as shown. Attach the Pulley to the Double “U”-bracket (73) with an M10 x 45mm Bolt (112) and an M10 Nylon Locknut (97).
42. Route the Low Cable (82) under a 90mm Pulley (90) as shown. Attach the Pulley to the Rear Base (33) with an M10 x 45mm Bolt (112) and an M10 Nylon Locknut (97).
41
42
82
97
86
99
127
97
112
90
82
Route the Low Cable (82) over a 90mm Pulley
43. (90) as shown. Trap (125) to the second set of holes from the bottom of the two Pulley Plates (72) with an M10 x 45mm Bolt (1 (97).
Make sure the Cable T
hold the Cable in the groove of the Pulley.
Attach the Pulley and a Cable
12) and an M10 Nylon Locknut
rap is oriented to
43
97
90
97
90
82 33
112
72
112
125
82
17
44. Attach the Low Cable (82) inside the Rear Base (33) with an M10 x 75mm Bolt (127), two M10
ashers (99), two 27mm Spacers (87), and an
W M10 Nylon Locknut (97).
Locknut; the Cable must be able to pivot easily
Do not overtighten the
44
97
.
99
45. Attach the Butterfly Backrest (80) to the Center Upright (37) with two M6 x 72mm Screws (105) and two M6 Washers (101).
45
87
80
37
87
33
82
127
99
105
101
101
105
46. Make sure that all parts have been properly tightened. The use of the remaining parts will be explained in ADJUSTMENTS, beginning on the following page.
Before using the weight bench, pull each cable a few times to make sure that the cables move smoothly over the pulleys. If one of the cables does not move smoothly
the cables are not properly installed, they may be damaged when heavy weight is used. See the CABLE DIAGRAMS on page 22 of this manual for proper cable routing. If there is any slack in the cables, you will need to remove it by tightening the cables. See TROUBLESHOOTING on page 23.
, find and correct the problem.
IMPORT
ANT: If
18
ADJUSTMENTS
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 24 for impor­tant information about how to get the most benefit from your exercise program. See 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
To adjust the position of the Backrest (14), hold the upper end of the Backrest with one hand and lift the Adjustment Lever (11) with the other hand, disengag­ing the Backrest Bracket (7). Raise or lower the Backrest to the desired position. Lower the Adjust­ment Lever so that the M10 x 62mm Flat Head Screw (27 [not shown]) engages one of the notches in the Backrest Bracket.
14
WARNING: Always hold the
Backrest (14) securely before disengaging the Backrest Bracket (7). Always make sure the Backrest Bracket is fully engaged before using the Backrest.
7
27
11
-
ATTACHING THE CURL POST
For some exercises, the Curl Post (6) must be attached to the weight bench. Slide the Curl Post into the Leg Lever Bracket (5). Align the adjustment holes in the Curl Post with the adjustment hole in the Leg Lever Bracket. Tighten the Curl Knob (29) into the adjustment hole in the Leg Lever Bracket. Fully tight-
en the Knob.
When not being used, the Curl Post (6) can be stored on the tube on the Right Base (34) (see the inset drawing).
6
5
29
6
34
19
USING THE OLYMPIC WEIGHT ADAPTER
Press a 48mm Round Inner Cap (23) into the Olympic Adapter (24). Attach the Olympic Adapter to the Weight Tube (25) with a 1/4” x 9.5mm Allen Head Set Screw (120). Make sure that the Set Screw is in
the bottom of the Adapter.
Press a 48mm Round Inner Cap (23) into a Weight Adapter (60). Attach the Weight Adapter to the Curl Bar (76) with a 1/4” x 9.5mm Allen Head Set Screw (120). Make sure that the Set Screw is in the bot-
tom of the Adapter. Attach the other Weight Adapter to the Curl Bar in the same manner.
23
24
25
120
60
ADDING WEIGHTS TO THE LEG LEVER
To use the Leg Lever (4), slide the desired weights (not included) onto the Weight Tube (25). Secure the weights with a Weight Clip (58 or 77 [not shown]).
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 77 [not shown]).
WARNING: Do not place more
than 150 pounds on the Weight Tube (25) or the Curl Bar. (76).
See the inset drawing. Weights can be stored on the
Storage Leg (45).
Weight
58
25
23
76
120
4
Weight
45
TTACHING THE ACCESSORIES
A
To use the Lat Bar (57), attach it to the Lat Cable (81) with a Cable Clip (122). For some exercises, the Chain (78) should be attached between the Lat Bar and the Lat Cable with two Cable Clips. Adjust the
length of the Chain between the Lat Bar and the Cable so that the Lat Bar is in the correct starting position for the exercise to be performed.
The Ankle Strap (not shown) can be attached to the Low Cable (not shown) in the same manner
81
122
78
122
.
57
20
ADDING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE
To use the barbell or Weight Carriage (71), slide the desired amount of weight (not included) onto the Barbell Adapters (59) or Weight Carriage. Secure the weights with the Large Weight Clips (77).
W
59
eight
77
WARNING: Do not place more than
310 pounds on the barbell or 150 pounds on the Weight Carriage (71). Always place the same amount of weight on each side of the bar­bell or Weight Carriage. Always secure weights with the Large Weight Clips (77).
USING THE LOCKING BAR
Before starting an exercise, position the Locking Bar (56) in the correct position for the exercise.
To do this, stand in front of the rack and grip the Locking Bar (56) with both hands. Turn the Locking Bar until the two hooks disengage the slots in the Left and Right Uprights (36 [not shown], 69). Raise or lower the Locking Bar to a new position and turn it until the hooks engage the slots in the Uprights.
Weight
77
71
69
123
56
MOVING THE SAFETY SPOTTERS
Before starting an exercise, position the Safety Spotters (52) in the correct position for the exercise.
To move the Safety Spotters (52) to a new position, grip the handles on the Spotter Hooks (53, 54 [not shown]) and pull the hooks out of the slots in the Uprights (36 [not shown], 69). Raise or lower the Safety Spotters to new positions and pivot the hooks back into the slots in the Uprights. (Always start an
exercise with the Safety Spotters positioned at the lowest point to which you want the barbell to move during the exercise.)
WARNING: Always set both Safety
Spotters (52) at the same height.
69
53
Handle
52
21
CABLE DIAGRAMS
The cable diagrams below show the proper routing of the Lat Cable (81), the Low Cable (82), and the Butterfly Cable (83). Use the diagram to make sure that the cables and the cable traps have been assembled correctly. If the cables have not been correctly routed, the weight bench will not function properly and damage may occur. The numbers show the correct route for each cable.
cables.
Make sure that the cable traps do not touch or bind the
4
2
Butterfly Cable (83)
Length: 1.25m
5
4
1
Lat Cable (81)
2
1
3
2
Length: 3.16m
3
4
5
Low Cable (82)
Length: 5.59m
5
1
3
22
TROUBLESHOOTING
Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediate-
. The weight bench can be cleaned using a damp cloth and mild non-abrasive detergent. Do not use solvents.
ly
TIGHTENING THE CABLES
oven cable, the type of cable used on the weight bench, can stretch slightly when it is first used. If there is
W slack in the cables before resistance is felt, the cables should be tightened. Slack can be removed from the cables in several ways:
See drawing 1. To tighten the cables, remove the M10 Nylon Locknut (97) and the M10 x 45mm Bolt (112) from the lower 90mm Pulley (90), Cable Trap (125), and the Pulley Plates (72). Reattach the Pulley and the Cable Trap between a set of holes closer to the center of the Pulley Plates with the Bolt and Locknut. Make sure the Cable Trap is oriented to
hold the Low Cable (82) in the groove of the Pulley.
See drawing 2. Additional slack can be removed
from the cables by tightening a cable into the M6 Nylon Locknut (124) inside a Cable End Clip (85). To do this, pull the Clip Cover (84) back and use pliers to tighten the Locknut. Replace the Cover.
1
72
97
112
90
125
82
2
124
Cable
84
85
Do not overtighten the cables. If a cable slips off the pulleys repeatedly Remove the cable and re-install
PARTS on the back cover of this manual.
, it may have become twisted.
it.
If the cables need to be replaced, see ORDERING REPLACEMENT
23
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 mus­cles will continually adapt and grow as you progres­sively 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 mod­erate percentage of their capacity. Select a moderate 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 for a maximum of 30 seconds between sets.
CROSS TRAINING
Cross training is an ef well-balanced fitness program. anced program is:
• Plan strength training workouts on Monday,
ednesday
W Plan 20 to 30 minutes of aerobic exercise, such as
running on a treadmill or riding on an elliptical or exercise bike, on 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 devel­op your heart and lungs.
, and Friday
ficient way to get a complete and
An example of a bal
.
Tuesday and Thursday.
-
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 overdo­ing it during the first few months of your exercise pro­gram. 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 immedi­ately 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 pro­gram.
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 deliver­ing more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercis­es. 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
fective exercise program.
ef 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 af page to find the names of the muscles.
The repetitions in each set should be performed smoothly and without pausing. 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.
fected. See the muscle chart on the next
This requires moving
The exertion stage of
.
-
24
Rest for a short period of time after each set. The
O
P Q
R
S
T
U
V
X
W
N
M
J
G
F
H
I
K
E
C D
B
A
L
MUSCLE CHART
A. Sternomastoid (neck) B. Pectoralis Major (chest) C. Biceps (front of arm) D. Obliques (waist) 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) L. Anterior Deltoid (shoulder) M. Rectus Abdominus (stomach) N. Adductor (inner thigh) 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) V. Gluteus Maximus (buttocks) W. Hamstring (back of leg) X. Gastrocnemius (back of calf)
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. The chart on pages 26 and 27 of this manual can be pho­tocopied and used to schedule and record your work­outs. 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 achieving the greatest results is to make exer­cise a regular and enjoyable part of your everyday life.
25
MONDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
AEROBIC EXERCISE
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
FRIDAY
Date:
EXERCISE WEIGHT SETS REPS
/ /
Make photocopies of this page for scheduling and recording your workouts.
26
MONDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
AEROBIC EXERCISE
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
FRIDAY
Date:
EXERCISE WEIGHT SETS REPS
/ /
Make photocopies of this page for scheduling and recording your workouts.
27
M10 Nylon Locknut (97)
M10 x 25mm Screw (121)
M10 x 45mm Bolt (112)
M6 Washer (101)
M8 Washer (100)
M8 Nylon Locknut (96)
M6 x 38mm Screw (102)
1/4” x 14mm Screw (119)
1/4" x 9.5mm Allen
Head Set Screw (120)
M10 x 50mm Screw (108)
M10 x 19mm Screw (118)
M10 x 19mm Hex Head Bolt (132)
M6 Nylon Locknut (124)
M8 x 16mm Screw (98)
25mm Round Outer Cap (94)
25mm Retainer Ring (93)
M6 x 16mm Screw (104)
M4 x 16mm Screw (107)
M8 x 16mm Shoulder Bolt (129)
M8 x 12mm Shoulder
Bolt (131)
M10 Washer (99)
PART IDENTIFICATION CHART
See the drawings below to identify small parts used in assembly the key number of the part, from the PART LIST in the center of this manual.
been pre-assembled for shipping purposes. If a part is not in the parts bag, check to see if it has been pre-attached. If a part is missing, call toll-free 1-877-992-5999.
. The number in parentheses by each drawing is
Important: Some parts may have
M10 x 88mm Bolt (114)
M10 x 155mm Bolt (109)
M10 x 68mm Bolt (113)
M10 x 62mm Flat Head Screw (27)
M8 x 58mm Bolt (106)
M10 x 78mm Bolt (110)
M10 x 91mm Bolt (116)
M10 x 127mm Bolt (126)
M10 x 75mm Bolt (127)
M10 x 60mm Bolt (128)
M10 x 72mm Hex Head Bolt (130)
M10 x 92mm Carriage Bolt (111)
M6 x 72mm Screw (105)
M6 x 63mm Screw (103)
PART LIST—Model No. 831.153321 R1104A
Key Qty. Description
No.
1 1 Bench Frame 2 1 Stabilizer 3 1 Bench Leg 4 1 Leg Lever 5 1 Leg Lever Bracket 6 1 Curl Post 7 1 Backrest Bracket 8 2 Backrest Tube
9 2 Pad Tube 10 1 Thick Pad Tube 11 1 Adjustment Lever 12 3 Grip 13 1 Small Base Cap 14 1 Backrest 15 1 Seat 16 1 Curl Pad 17 4 Large Foam Pad 18 2 Small Foam Pad 19 6 19mm Square Inner
Cap 20 1 Leg Lever Bushing 21 1 Notched Square
Inner Cap 22 6 50mm Square Inner
Cap 23 3 48mm Round Inner
Cap 24 1 Olympic Adapter 25 1 Weight Tube 26 3 25mm Round Inner
Cap 27 1 M10 x 62mm Flat
Head Screw 28 2 Small Round
Bushing 29 1 Curl Knob 30 1 10mm Spacer
25mm Square Inner
4
31
Cap 32 1 Center Base 33 1 Rear Base
Right Base
1
34 35 1 Left Base
Left Upright
1
36 37 1 Center Upright 38 1 Rear Upright
op Frame
T
Rear
1
39 40 1 Top Frame 41 2 Guide Bar 42 1 Butterfly Frame
Right Fly Arm
1
43 44 1 Left Fly Arm
1 Storage Leg
45 46 2 Rack Foot
Key Qty. Description
No.
47 4 Base Cap 48 1 Foot Plate 49 1 Left Frame Joint 50 1 Right Frame Joint 51 1 Left Barbell Glider 52 2 Safety Spotter 53 1 Right Spotter Hook 54 1 Left Spotter Hook 55 1 Weight Bar 56 1 Locking Bar 57 1 Lat Bar 58 2 Small Weight Clip 59 2 Barbell Adapter 60 2 Weight Adapter 61 4 Square Carriage
Bushing
62 1 Thin Notched
Square Inner Cap
63 6 48mm Tapered Inner
Cap
64 1 51mm x 76mm Inner
Cap
65 1 60mm Square Inner
Cap
66 1 32mm Square Inner
Cap 67 2 Weight Stop 68 8 Bar Slide Bushing 69 1 Right Upright 70 2 Weight Carriage
Stop 71 1 Weight Carriage 72 2 Pulley Plate 73 1 Double “U”-bracket 74 2 Round Joint Bushing 75 2 Round Angled
Bushing
Curl Bar
1
76 77 2 Large Weight Clips 78 1 Chain 79 1 Ankle Strap
Butterfly Backrest
1
80 81 1 Lat Cable
Low Cable
1
82 83 1 Butterfly Cable 84 2 Clip Cover
Cable End Clip
2
85 86 6 17mm Spacer 87 2 27mm Spacer 88 2 Large Cable Trap
“V”-pulley
2
89 90 9 90mm Pulley
4 Weight Bar Bushing
91 92 2 Fly Arm Bushing
Key Qty. Description
No.
93 4 25mm Retainer Ring 94 3 25mm Round Outer
Cap 95 2 Fly Foam Pad 96 5 M8 Nylon Locknut 97 70 M10 Nylon Locknut 98 1 M8 x 16mm Screw 99 83 M10 Washer
100 2 M8 Washer 101 7 M6 Washer 102 4 M6 x 38mm Screw 103 1 M6 x 63mm Screw 104 4 M6 x 16mm Screw 105 2 M6 x 72mm Screw 106 1 M8 x 58mm Bolt 107 6 M4 x 16mm Screw 108 4 M10 x 50mm Screw 109 1 M10 x 155mm Bolt 110 11 M10 x 78mm Bolt 111 4 M10 x 92mm
Carriage Bolt
112 9 M10 x 45mm Bolt 113 25 M10 x 68mm Bolt 114 2 M10 x 88mm Bolt 115 2 45mm Square Inner
Cap
116 8 M10 x 91mm Bolt 117 1 Large Base Cap 118 2 M10 x 19mm Screw 119 4 1/4” x 14mm Screw 120 5 1/4” x 9.5mm Allen
Head Set Screw
121 2 M10 x 25mm Screw 122 2 Cable Clip 123 1 Right Barbell Glider 124 2 M6 Nylon Locknut 125 2 Small Cable Trap
M10 x 127mm Bolt
126 127 5 M10 x 75mm Bolt 128 2 M10 x 60mm Bolt 129 2 M8 x 16mm
130 2 M10 x 72mm Hex
131 2 M8 x 12mm
132
2
Shoulder Bolt
Head Bolt
Shoulder Bolt
M10 x 19mm Hex
1
Head Bolt
# 1 User’s Manual # 1 Exercise Guide
Grease Pack
1
# # 3 Allen Wrench
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
s manual for information about ordering replacement parts.
of the user
68
91
91
119
123
68
108
50
74
116
99
99
97
99
116
99
99
97
99
97
116
40
99
97
99
22
97
97
42
22
99
83
83
22
96
92
129
96
129
113
92
93
93
94
94
44
43
22
95
22
95
128
84
85
124
65
88
97
97
89
97
97
97
89
88
128
97
112
125
125
72
72
90
90
81
132
61
71
63
63
61
97
99
86
90
126
99
99
99
110
99
110
99
86
86
90
90
39
97
97
99
110
110
97
99
130
38
97
99
99
99
127
99
61
70
114
97
97
105
101
101
105
112
97
97
90
112
90
97
99
82
87
99
127
73
80
97
99
99
110
99
99
127
86
90
97
99
32
113
110
113
48
97
99
113
99
99
82
63
59
120
119
67
60
23
120
26
76
77
78
79
107
120
26
60
23
47
66
99
113
113
99
99
99
97
56
55
67
59
119
120
63
113
99
34
99
99
97
131
53
46
108
75
68
52
96
68
41
69
12
57
12
97
99
99
111
35
113
99
99
47
97
97
63
63
64
45
112
97
90
33
117
108
46
75
68
52
96
131
68
54
41
113
113
99
99
99
97
36
116
99
99
97
74
49
68
108
51
119
91
91
68
81
37
99
110
99
99
99
99
99
118
114
97
58
61
70
122
99
110
97
97
99
97
97
97
97
113
107
98
107
118
84
85
124
EXPLODED DRAWING—Model No. 831.153321 R1104A
EXPLODED DRAWING—Model No. 831.153321 R1104A
1
97
28
28
97
110
12
11
103
104
3
97
107
120
24
23
115
106
100
21
25
26
115
30
100
96
4
5
97
113
29
113
113
6
104
15
16
94
99
101
13
97
62
107
107
2
47
47
111
19
19
19
19
19
19
9
17
17
18
10
18
31
97
14
99
99
31
102
101
99
109
99
112
8
102
101
97
97
7
8
112
17
27
121
121
97
99
113
20
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. 221117 R1104A Printed in China © 2004 Sears, Roebuck and Co.
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