Model No. 831.15706.0
Serial No.
Write the serial number in the
space above for reference.
Serial Number Decal (under seat)
• Assembly
• Adjustment
• Part List and Drawing
WEIGHT BENCH EXERCISER
User’s Manual
CAUTION
Read all precautions and instruc
tions in this manual before using
this equipment. Save this manual
for future reference.
-
Sears, Roebuck and Co., Hoffman Estates, IL 60179
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
90-DAY FULL WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
The decals shown here have been
placed on the weight bench. If a decal
is missing or illegible, call 1-877-9925999 and order a free replacement
decal. Apply the decal in the location
shown. Note: The decals may not be
shown at actual size.
2
IMPORTANT PRECAUTIONS
WARNING: T
before using the weight bench.
. Read all instructions in this manual and all
1
warnings on the weight bench 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
. Do not use the weight bench in any
only
commercial, rental, or institutional setting.
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 it.
5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
o reduce the risk of serious injury, read the following important precautions
. Keep children under age 12 and pets away
6
from the weight bench at all times.
7. Always wear athletic shoes for foot protection while exercising.
8. The weight bench is designed to support a
maximum weight of 410 lbs. (186 kg) including a maximum user weight of 300 lbs. (136
kg). Do not use more than 110 lbs. (50 kg) of
weight with the weight bench.
9. Always make sure that the locking pin is fully
inserted into the pivot bracket and the frame
before you exercise.
10. If you feel pain or dizziness while exercising,
stop immediately and cool down.
6. Keep hands and feet away from moving parts.
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 WEIDER®PRO
230 weight bench. The weight bench is designed to
help develop the major muscle groups of the upper
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:
Height: 54 in. (137 cm)
Width: 18 in. (46 cm)
Depth: 40 in. (102 cm)
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 831.15706.0. The serial
number can be found on a decal attached to the
weight bench (see the front cover of this manual).
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
®
Backrest
Seat
Locking Pin
Pivot Bracket
Front Leg
Foam Pad
4
M10 x 63mm Bolt (16)
M10 x 85mm Bolt (23)
M10 x 20mm Bolt (25)
M6 Washer (22)
M10 Nylon Locknut (19)
M4 x 16mm Screw (28)
M10 x 70mm Bolt (26)
M10 x 63mm Carriage Bolt (18)
M6 x 60mm Bolt (17)
M6 x 16mm Bolt (24)
M10 Washer (20)
M10 Large Washer (27)
PART IDENTIFICATION CHART
ee the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is
S
the key number of the part, from the PART LIST on page 10 of this manual.
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.
Note: Some parts may have been
5
ASSEMBLY
ake Assembly Easier
M
ighten all parts as you assemble them, unless
• T
instructed to do otherwise.
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.
Before beginning assembly, carefully read the
following information and instructions:
Assembly requires two persons.
•
• Because of its weight and size, the weight bench
should be assembled in the location where it will
be used. Make sure that there is enough clearance to walk around the weight bench as you
assemble it.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
1.
To make assembly easier, make sure that
you understand the information in the box
above.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
• For help identifying small parts, see the PART
IDENTIFICATION CHART on page 5.
The included grease and the following tools (not
included) may be required for assembly:
• Two adjustable wrenches
• One rubber mallet
• 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.
1
Locate the Stabilizer (4) without the warning decal.
Attach the Stabilizer to the Front Leg (2) with two
M10 x 63mm Carriage Bolts (18) and two M10
Nylon Locknuts (19).
Locknuts yet.
2. Attach the Frame (1) to the Front Leg (2) with two
M10 x 63mm Bolts (16), two M10 Large W
(27), and two M10 Nylon Locknuts (19). Do not
tighten the Nylon Locknuts yet.
Do not tighten the Nylon
ashers
2
19
19
4
18
2
27
1
19
2
16
27
6
3. Attach the other Stabilizer (4) to the Rear Leg (3)
with two M10 x 63mm Carriage Bolts (18) and two
10 Nylon Locknuts (19). D
M
Nylon Locknuts yet.
Attach the Rear Leg (3) to the Frame (1) with two
M10 x 20mm Bolts (25) and two M10 Washers
(20).
Tighten the M10 Nylon Locknuts (19) used in
steps 1–3.
o not tighten the
3
18
4
19
9
1
1
3
20
25
4. Insert a Pad Tube (10) into the Front Leg (2). Wet
the ends of the Pad Tube with soapy water, and
slide two Foam Pads (9) onto the Pad Tube.
Repeat this step with the other Pad Tube (10).
5. Attach the Pivot Bracket (6) to the Backrest
Frame (5) with two M10 x 70mm Bolts (26) and
two M10 Nylon Locknuts (19). Do not tighten the
Nylon Locknuts yet.
Insert the Pivot Bracket (6) into the slot in the
Frame (1).
4
9
2
10
9
5
5
19
26
6
Slot
10
6. Apply some of the included grease to the M10 x
85mm Bolt (23). Attach the Backrest Frame (5) to
the Frame (1) with the Bolt and an M10 Nylon
Locknut (19).
Locknut; the Backrest Frame must pivot easily.
Attach the tether on the Locking Pin (21) to the
bottom of the Frame (1) with an M4 x 16mm
Screw (28). Next, insert the Locking Pin into the
Frame and through an adjustment hole in the
Pivot Bracket (6).
Attach an M10 x 20mm Bolt (25) and an M10
Nylon Locknut (19) to the hole near the end of the
Pivot Bracket (6).
Tighten the M10 Nylon Locknuts (19) used in
step 5.
Do not overtighten the Nylon
1
6
5
19
1
Grease
21
Tether
23
28
25
19
6
7
7. Orient the Backrest (7) as shown. Attach the
Backrest to the Backrest Frame (5) with four M6 x
16mm Bolts (24).
7
7
24
5
24
8. Attach the Seat (8) to the Frame (1) with four M6
x 60mm Bolts (17) and four M6 Washers (22).
9. Make sure that all parts are properly tightened
before you use the weight bench.
ADJUSTMENT
ADJUSTING THE BACKREST
8
8
1
22
22
17
The Backrest (7) can be used in a declined position,
o
a level position, or any of four inclined positions.
adjust the Backrest, first remove the Locking Pin (21)
from the Frame (1). Move the Backrest to the desired
position, and reinsert the Locking Pin into the Frame
and an adjustment hole in the Pivot Bracket (6).
T
WARNING: Make sure that the
Locking Pin (21) is fully inserted through the
Frame (1) and the Pivot Bracket (6).
7
1
21
Adjustment
Holes
6
8
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. An example of a balanced program follows:
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
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
op your heart and lungs.
ficient way to get a complete and
,
, plus devel
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the appropriate length of time for each
workout, and the number of repetitions or sets to complete, is an individual matter. Avoid overdoing it during
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 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 workout to workout.
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
ef
fective 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 accompanying this manual, you will find photographs showing the
correct form for several exercises and a list of the
muscles affected.
Perform the repetitions in each set 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 exer
tion stage of each repetition and inhale during the
return stroke. Never hold your breath.
-
-
-
9
Rest for a short period of time after each set. The
ideal resting periods are:
three minutes after each set for a muscle building
•
workout.
one minute after each set for a toning workout.
•
• 30 seconds after each set for a weight loss workout.
slowly as you stretch and do not bounce. Ease into
each stretch gradually and go only as far as you can
ithout strain. Stretching at the end of each workout
w
is an effective way to increase flexibility.
STAYING MOTIVATED
Plan to spend the first few 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
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. The key to achieving the
greatest results is to make exercise a regular and
enjoyable part of your everyday life.
PART LIST—Model No. 831.15706.0 R0407A
Key No. Qty. Description Key No. Qty. Description
1 1 Frame
2 1 Front Leg
3 1 Rear Leg
4 2 Stabilizer
5 1 Backrest Frame
6 1 Pivot Bracket
7 1 Backrest
8 1 Seat
9 4 Foam Pad
10 2 Pad Tube
11 4 19mm Round Inner Cap
12
13 4 50mm Square Inner Cap
14 1 45mm Square Inner Cap
15 1
16 2 M10 x 63mm Bolt
4
50mm Round Outer Cap
25mm x 50mm Inner Cap
17 4 M6 x 60mm Bolt
18 4 M10 x 63mm Carriage Bolt
19 10 M10 Nylon Locknut
20 2 M10 Washer
21 1 Locking Pin
22 4 M6 Washer
23 1 M10 x 85mm Bolt
24 4 M6 x 16mm Bolt
25 3 M10 x 20mm Bolt
26 2 M10 x 70mm Bolt
27 2 M10 Large Washer
28
1
*
*
*
- User’s Manual
- Exercise Guide
-
M4 x 16mm Screw
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.
10
1
4
12
12
18
19
3
19
20
20
25
21
13
19
23
13
28
19
19
27
27
16
22
22
17
17
17
8
14
9
9
11
11
2
9
10
11
11
4
12
12
19
18
19
7
15
24
5
24
6
26
19
19
25
EXPLODED DRAWING—Model No. 831.15706.0 R
0407A
11
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®
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Service Mark of Sears Brands, LLC
® Marca Registrada /
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Marca de Fábrica /
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Marca de Servicio de Sears Brands, LLC
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
replacement if repair proves impossible).
This warranty does not apply when the
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
WEIGHT BENCH EXERCISER is used commercially or for rental
-HOME®(1-800-469-4663) to arrange for free repair (or
Part No. 257342 R0407A Printed in China © 2007 ICON IP, Inc.
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