Weider 390 L User Manual

Model No. 831.15928.2

Serial No.
Write the serial number in the

space above for reference.

Serial Number Decal

(under the seat)

• Assembly

• Operation

• Maintenance

9

WEIGHT BENCH EXERCISER

User's Manual

• Part List and Drawing

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 ........................................................................... 13

EXERCISE GUIDELINES .................................................................. 15

PART LIST .............................................................................. 17

EXPLODED DRAWING .................................................................... 18

ORDERING REPLACEMENT PARTS .................................................. Back Cover

90 DAY FULL WARRANTY .......................................................... Back Cover

WARNING DECAL PLACEMENT

This drawing shows the location(s) of the warning decal(s).
If a decal is missing or illegible, call 1-877-992-5999
and request a free replacement decal. Apply the decal
in the location shown. Note: The decal(s) may not be

shown at actual size.

Crutch and spotters
must be used in the

forward position.

= Misuse of this machine may result in serious injury.
, Read user's manua| prier to use and fe||ow all warnings

and instructions,

=Do not allow children on or around machine.

• Keep body, clothing, and hair free and clear of
all moving parts.

ged, ible, or removed,

User Weight: Max 300 LBS

Weight Crutch: Max 310 LBS
Leg Developer: Max 150 LBS

Weight Carriage: Max 150 LBS

Chest Fly Per Arm: Max 50 LBS

Product may not offer al| listed exercises.

2

iMPORTANT PRECAUTIONS

WARNING: Toreducethe.skofse.oos niury,reada. mportantprocaot=onsand

instructions in this manual and all warnings on your weight bench before using your weight bench.
Sears assumes no responsibility for personal injury or property damage sustained by or through the
use of this product.

.

Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or per-
sons with pre-existing health problems.

,

Use the weight bench only as described in
this manual.

.

it is the responsibility of the owner to
ensure that all users of the weight bench

are adequately informed of all precau-
tions.

=

The weight bench is intended for home
use only. Do not use the weight bench in a
commercial, rental, or institutional setting.

,

Keep the weight bench indoors, away from
moisture and dust. Do not put the weight
bench in a garage or covered patio, or near

water.

.

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 clear-
ance around the weight bench to mount,
dismount, and use it.

=

Inspect and properly tighten al! parts regu-
larly. Replace any worn parts immediately.

=

The weight bench is designed to support a
maximum user weight of 300 Ibs. (136 kg)
and a maximum total weight of 610 Ibs. (277
kg). Do not place more than 310 Ibs. (141
kg), including a barbell, on the weight rests.

Do not place more than 150 Ibs (68 kg) on
the leg lever. Note: The weight bench does
not include a barbell or weights.

,

Always keep children under age 12 and
pets away from the weight bench.

10.

Wear appropriate clothes while exercising;
do not wear !oose clothes that could become

caught on the weight bench. Wear athletic
shoes for foot protection while exercising.

11.

Always keep hands and feet away from mov-
ing parts.

12.

Before you use the weight bench, make sure
that the backrest brace is fully inserted into a

slot in the frame.

13.

Before you use the weight rests and the spot-
ters, make sure that the large pins are fully
inserted through the weight rests or the spot=
ters and through the uprights.

14.

Do not use a barbell that is longer than 6 ft.
(1.8 m) with the weight bench.

15.

Always exercise with a partner. When you
perform the bench press exercise, your part-
ner should stand behind you to catch the
barbell if you cannot complete a repetition.

16.

Over exercising may result in serious injury
or death. If you feel faint or if you experience

pain while exercising, stop immediately and
cool down.

3

BEFORE YOU BEGIN

Thank you for selecting the versatile WELDER PRO TM
390 L Olympic weight bench. The 390 L Olympic
weight bench offers a selection of exercise stations
designed to develop the major muscle groups 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

Weight Rest

Spotter

reading this manual, please see the back cover of this
manual. To help us assist you, note the product model
number and serial number before contacting us. The

model number and the location of the serial number
decal are shown on the front cover of this manual.

Before reading further, please review the drawing
below and familiarize yourself with the parts that are

labeled.

DIMENSIONS:
Height: 4 ft. 11 in. (150 cm)

Width: 3 ft. 11 in. (120 cm)
Length: 6 ft. 10 in. (209 cm)

Long Pin

Upright

Curl Pad

Leg Lever

Curl

Weight

Weight Clip

Backrest

Backrest Brace

Seat

Curl Post Knob

4

PART iDENTiFiCATiON CHART

Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each draw-
ing is the key number of the part, from the PART LIST near the end of this manual. IMPORTANT." If you cannot
find a part in the hardware kit, check to see if it has been preassembled. If a part is missing, please call
1=877-992=5999. To avoid damaging parts, do not use power tools for assembly.

1

M10 Washer (35)

M10 Curved Washer (58)

ST4.2 x 20mm

Screw (53)

ST4.2 x 16mm

Screw (17)

[

M8 Washer (36)

M10 Locknut (37)

D

M6 Washer (42)

M6 x 38mm Screw (41)

M8 x 65mm Screw (56)

M10 x 65mm Carriage Bolt (40)

M6 x 16mm

Screw (39)

M10 x 18mm

Screw (34)

ST3.5 x 13mm

Screw (10)

ST4.2 x 10mm

Screw (59)

I

M10 x 85mm Bolt (45)

M10 x 85mm Carriage Bolt (55)

M10 x 101mm Bolt (38)

M10 x 110mm Bolt (44)

5

ASSEMBLY

Assembly requires two persons.

Because of its size and weight, assemble the
weight bench in the location where it will be

used. Make sure that there is enough clear-
ance 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 you complete all
assembly steps.

To identify small parts, see page 5.

.

Orient the Front Stabilizer (2) so that the square
holes are facing the floor.

The following tools (not included) may be

required for assembly:

two adjustable wrenches

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.

Attach the Front Leg (4) to the Front Stabilizer
(2) with two M10 x 85mm Carriage Bolts (55)

and two M10 Locknuts (37). Do not tighten the
Locknuts yet.

Then, tighten an M8 x 65mm Screw (56) with
an M8 Washer (36) into the Front Stabilizer (2)
and the Front Leg (4).

Sq

6

.

Attach the Front Leg (4) to the Frame (1) with
two M10 x 101mm Bolts (38), two M10 Curved
Washers (58), and two M10 Locknuts (37). Do
not tighten the Locknuts yet.

.

Orient the Rear Stabilizer (3) so that the warn-
ing decals are facing upward.

Attach the Rear Stabilizer (3) to the Frame (1)
with two M10 x 65mm Carriage Bolts (40) and
two M10 Locknuts (37).

See step 1. Tighten the MIO Locknuts (37)
and the M8 × 65mm Screw (56).

See step 2. Tighten the MIO Locknuts (37).

58

i

!-%.

37

37

3

Warninc

Decals

.

Orient the Seat (18) as shown.

Attach the Seat (18) to the Frame (1) with four
M6 x 16mm Screws (39).

40

18

39

7

Orient the Backrest Frames (16) so that the

5. 5
welded tubes are in the positions shown.

Apply a small amount of the included grease to
an M10 x 180mm Bolt (54). Attach the Backrest
Brace (15) to the Backrest Frames (16) with the
Bolt, two M10 Washers (35), and an M10
Locknut (37). Do not tighten the Locknut yet.

Orient the Backrest (19) as shown.

Attach the Backrest (19) to the Backrest
Frames (16) with four M6 x 38mm Screws (41)
and four M6 Washers (42). Do not tighten the
Screws yet.

.

Apply a small amount of grease to an M10 x
192mm Bolt (43), Attach the Backrest Frames

(16) to the Frame (1) with the Bolt, two M10
Washers (35), and an M10 Locknut (37), Do

not overtighten the Locknut; the Backrest
Frames should pivot easily.

19

54

16

Tubes 42 '_

41

43

35

Insert the end of the Backrest Brace (15)into
one of the slots in the Frame (1).

See step 5. Tighten the four M6 × 38ram
Screws (41) and the M10 Locknut (37). Do

not overtighten the Locknut; the Backrest
Brace (15) should pivot easily.

.

Apply a small amount of grease to an M10 x
85mm Bolt (45), Attach the Leg Lever (5) to the
Front Leg (4) with the Bolt and an M10 Locknut
(37). Do not overtighten the Locknut; the
Leg Lever should pivot easily.

Then, attach the Weight Clip (8) to the weight
tube on the Leg Lever (5).

Gredse

. 35

Slot

1

37

5

\

4

Grease

8

Insert the Long Pad Tube (31) through the Front
Leg (4).

Slide two Foam Pads (22) onto the Long Pad
Tube (31). Then, press two Pad Caps (23) into
the ends of the Long Pad Tube.

23

22

22

Attach the two Short Pad Tubes (not shown)
and the remaining Foam Pads (22) and Pad
Caps (23) to the Leg Lever (5) in the same
way.

,

See the inset drawing. Attach the tether on the
Small Pin (52) to the Curl Arm (50) with an
ST4.2 x 10mm Screw (59).

Slide the Curl Arm (50) downward over the Curl
Arm Bushings (47), Then, insert the Small Pin
(52) through the Curl Arm, the Curl Arm
Bushings, and the Leg Lever (5).

50

23 22

31

23

10. Attach the Curl Pad (20) to the Curl Post (6)
with two M6 x 16mm Screws (39).

47

10

20

9

11. Insert the Curl Post (6) into the Front Leg (4).

Insert the Curl Post Knob (24) into the Front
Leg (4) and into one of the adjustment holes in
the Curl Post (6), and tighten the Curl Post

Knob, Make sure that the Curl Post Knob is

inserted through one of the adjustment
holes.

12. Insert a Base Stabilizer (9) into the Base (7).
Attach the Base Stabilizer with five M10 x

18mm Screws (34) and five M10 Washers (35).

11

\

Attach the other Base Stabilizer (9) to the
Base (7) in the same way.

34 34\

35

10

13. Slide one of the Uprights (11) onto the Base (7).
Attach the Upright with an M10 x 110mm Bolt
(44), an M10 Locknut (37), four M10 x 18mm
Screws (34), and six M10 Curved Washers (58).

Attach the other Upright (11) to the Base (7)
in the same way.

14. Attach the tether on a Large Pin (13) to the
underside of a Weight Rest (12) with an ST4.2
x 16mm Screw (17).

Hold the Weight Rest (12) on the indicated
side of an Upright (11), and align the Weight
Rest with one of the adjustment holes in the
Upright. Insert the Large Pin (13) through the
Weight Rest and the Upright.

34

12

58

34

34

13

Attach the other Weight Rest (not shown) to
the other Upright (11) in the same way.
Attach both Weight Rests at the same

height.

11

15. Attach the tether on a Large Pin (13) to the
underside of a Spotter (29) with an ST4.2 x
16mm Screw (17).

Hold the Spotter (29) on the indicated side of
an Upright (11), and align the Spotter with one
of the adjustment holes in the Upright. Insert the
Large Pin (13) through the Spotter and the
Upright.

Attach the other Spotter (29) to the other
Upright (11) in the same way. Attach both
Spotters at the same height.

29

11

13

16. Make sure that all parts are properly tightened before you use the weight bench.

12

ADJUSTMENT

This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 15 for impor-
tant information about how to get the most benefit from your exercise program. Also, refer to the accompanying
exercise guide to see the correct form for several exercises.

Make sure that all parts are properly tightened each time you use the weight bench. Replace any worn parts
immediately. To clean the weight bench, use a damp cloth and a mild, non-abrasive detergent; do not use

solvents.

ADJUSTING THE BACKREST

19

To change the angle of the Backrest (19), lift the
Backrest and insert the Backrest Brace (15) into a
different slot in the Frame (1).

1 Slot

USING THE LEG LEVER

To use the Leg Lever (5), slide a weight plate (not
included) onto the weight tube on the Leg Lever.

Secure the weight plate with the Weight Clip (8).

USING THE CURL PAD

To use the Curl Pad (20), insert the Curl Post (6)
into the Front Leg (4). Tighten the Curl Post Knob
(24) into the Front Leg and into one of the adjust-

ment holes in the Curl Post. Make sure that the
Curl Post Knob is inserted through one of the

adjustment holes in the Curl Post.

When performing exercises that do not require the
Curl Pad (20), remove the Curl Post Knob (24) and
the Curl Post (6).

Weight

20

24

4\

13

USING THE CURL ARM

Slide the Curl Arm (50) downward over the Curl
Arm Bushings (47). Then, insert the Small Pin (52)
through the Curl Arm, the Curl Arm Bushings, and
the Leg Lever (5).

When performing exercises that do not require the
Curl Arm (50), remove it.

ADJUSTING THE SPOTTERS AND THE WEIGHT
RESTS

5O

47

To adjust the height of the Spotters (29), first
remove the Large Pins (13).

Hold a Spotter (29) on the indicated side of an
Upright (11), and align the Spotter with the desired
adjustment hole in the Upright. insert a Large Pin
(13) through the Spotter and the Upright, The
Spotter should be attached at the lowest point to
which you want your barbell to move when you per-
form the bench press exercise.

Adjust the other Spotter (29) and the Weight
Rests (12) in the same way.

jll

_13 11,_

j13

14

EXERCISE GUiDELiNES

FOUR TYPES OF STRENGTH WORKOUTS

Note: A "repetition" is one complete cycle of an exer-
cise, such as one sit-up. A "set" is a series of repeti-

tions.

Muscle Building--Work your muscles near their max-
imum capacity and progressively increase the intensity
of your exercise. Adjust the intensity level of an individ-

ual exercise as follows:
o Change the amount of resistance used.

o Change the number of repetitions or sets performed.

Use your own judgment to determine the amount of
resistance that is right for you. Begin with 3 sets of 8
repetitions for each exercise that 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--Tone your muscles by working them to a
moderate percentage of their capacity, Select a mod-

erate 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--Combine strength training and aero-
bic exercise by following this type of program:
o Strength workouts on Monday, Wednesday, and

Friday.

o 20 to 30 minutes of aerobic exercise on Tuesday

and Thursday.

o One full day of rest each week to give your body

time to regenerate.

WORKOUT GUIDELINES

Familiarize yourself with the equipment and learn the
proper form for each exercise. Use your own judgment

to determine the appropriate length of time for each
workout, and the numbers of repetitions and sets to
complete. Progress at your own pace and be sensitive
to your body's signals. Follow each strength workout
with at least one day of rest.

Warming Up--Start with 5 to 10 minutes of stretching
and light exercise, A warm-up increases your body
temperature, heart rate, and circulation in preparation

for exercise.

Working Out--Include 6 to 10 different exercises in
each workout. Select exercises for every major muscle
group, emphasizing areas that you want to develop, To
give balance and variety to your workouts, vary the

exercises from workout to workout.

Cooling Down--Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.

EXERCISE FORM

Move through the full range of motion for each exer-
cise and move only the appropriate parts of the body.
Perform the repetitions in each set smoothly and with-
out pausing. The exertion stage of each repetition
should last about half as long as the return stage.
Exhale during the exertion stage of each repetition and
inhale during the return stroke. Never hold your

breath.

Rest for a short period of time after each set:
o Muscle Building--Rest for three minutes after each

set.

o Toning--Rest for one minute after each set.
o Weight Loss--Rest for 30 seconds after each set.

STAYING MOTIVATED

For motivation, keep a record of each workout. Write
the date, the exercises performed, the resistance
used, and the numbers of sets and repetitions com-
pleted. Record your weight and key body measure-
ments once a month. To achieve good results, make
exercise a regular and enjoyable part of your life.

15

EXERCISE LOG

Make copies of this page, and use the copies to schedule and record your strength and aerobic workouts.
Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life.

Strength

Date:

/ /

Aerobic
Date:

/ /

Strength
Date:

/ /

Exercise Lbs. Sets Reps Exercise Lbs. i Sets Reps

1. 6.

2. 7.

3. 8.

4. 9.

5. 10.

Exercise

Exercise Lbs. Sets Reps Exercise

1. 6.

2. 7.

Time Distance Speed

Lbs. i Sets Reps

Aerobic
Date:

/ /

Strength
Date:

/ /

3. 8.

4. 9.

5. 10.

Exercise Time

Exercise Lbs. Sets Reps Exercise

1. 6.

2. 7.

3. 8.

4. 9.

5. 10.

Distance Speed

Lbs. i Sets Reps

Aerobic
Date:

Exercise Time Distance Speed

/ /

16

PART LIST Model No. 831.15928.2 R0111B

Key No. Qty. Description Key No. Qty. Description

1 1 Frame 32 6 Backrest Frame Bushing
2 1 Front Stabilizer 33 4 Foot

3 1 Rear Stabilizer 34 18 M10 x 18mm Screw
4 1 Front Leg 35 14 M10 Washer

5 1 Leg Lever 36 1 M8 Washer
6 1 Curl Post 37 11 M10 Locknut

7 1 Base 38 2 M10 x 101mm Bolt
8 1 Weight Clip 39 6 M6 x 16mm Screw

9 2 Base Stabilizer 40 2 M10 x 65mm Carriage Bolt

10 4 ST3,5 x 13mm Screw 41 4 M6 x 38mm Screw

11 2 Upright 42 4 M6 Washer
12 2 Weight Rest 43 1 M10 x 192mm Bolt
13 4 Large Pin 44 2 M10 x 110mm Bolt
14 2 95mm Round Inner Cap 45 1 M10 x 85mm Bolt
15 1 Backrest Brace 46 1 Curl Arm Bumper
16 2 Backrest Frame 47 2 Curl Arm Bushing

17 8 ST4,2 x 16mm Screw 48 6 Pad Cover
18 1 Seat 49 1 Leg Lever Bumper

19 1 Backrest 50 1 Curl Arm
20 1 Curl Pad 51 2 25mm Round Inner Cap

21 2 Short Pad Tube 52 1 Small Pin
22 6 Foam Pad 53 2 ST4.2 x 20mm Screw

23 6 Pad Cap 54 1 M10 x 180mm Bolt
24 1 Curl Post Knob 55 2 M10 x 85mm Carriage Bolt
25 6 50mm x 75mm Outer Cap 56 1 M8 x 65mm Screw
26 1 Curl Post Bushing 57 2 25mm Square Inner Cap
27 2 Leg Lever Bushing 58 14 M10 Curved Washer
28 1 48mm Round Inner Cap 59 1 ST4,2 x 10mm Screw
29 2 Spotter * - User's Manual
30 4 50mm Round Inner Cap * - Exercise Guide
31 1 Long Pad Tube * - Grease Packet

Note: Specifications are subject to change without notice. For information about ordering replacement parts, see
the back cover of this manual, if a part is missing, please call 1-877-992-5999. *These parts are not

illustrated.

17

EXPLODED DRAWING A Model No. 831.15928.2 R0111B

19

20

57

16

23

48

22

30

soy

50

51

\

47

30

30

22

39

18

24

37, 39 25

42

35

37

15

32

1

i
J

22

4O

48

25

25

18

55

48

21

>23

48

22

EXPLODED DRAWING B Model No. 831.15928.2 R0111B

17

\

13

25

34

34

25

37

7

34

34

9\

35

19

Your Home

For repair--in your home--of all major brand appliances, lawn and garden equipment,

or heating and cooling systems, no matter who made it, no matter who sold it!

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For the replacement parts, accessories, and user's manuals that you need to do-it-yourself. ,,,,,,,,,,,,,,,,,

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and items like garage door openers and water heaters. .................

1-800-4-MY-HOME ® (1-800-469-4663)

oro,0ht C nada

www.sears.com www.sears.ca .................

Our Home

For repair of carry-in items like vacuums, lawn equipment,

and electronics, call or go on-line for the location of your nearest

Sears Parts & Repair Center. .................

1-800-488-1222 Call anytime, day or night (U.S.A. only)

www.sear, .co rn

To purchase a protection agreement (U.S.A.)

or maintenance agreement (Canada)on a product serviced by Sears:

1-800-827-6655 (U.S.A.) 1-800-361-6665 (Canada)

Para pedir servicio de reparaci6n a domicilio, y para ordenar piezas:

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® Registered Trademark / TMTrademark / SMService Mark of Sears Brands, LLC

® Marca Registrada / TMMarca de Fabrica / SMMarca de Servicio de Sears Brands, LLC

90 DAY FULL WARRANTY

If this 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 pur-
poses.

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

J

Part No. 306187 R0111B Printed in China © 2011 ICON IP, Inc.