Weider 831.150301 User Manual

CAUTION
Read all precautions and instruc­tions in this manual before using this equipment. Save this manu­al for future reference.
Patent Pending
Model No. 831.150301 Serial No.
Serial Number Decal (under seat)
Sears, Roebuck and Co., Hoffman Estates, IL 60179
• Assembly
• Adjustments
• Part List and Drawing
WEIGHT BENCH EXERCISER
User ’s Manual
WARNING DECAL PLACEMENT
2
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
FULL 90-DAY WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
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 toll­free 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time, to order a free replacement decal. Place the decal on the weight bench in the location shown.
TABLE OF CONTENTS
Keep hands and fingers clear of this area.
3
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 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. Use the weight bench only on a level surface. Cover the floor beneath the weight bench to protect the floor.
5. Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediately.
6. Make sure the set screws attaching the Olympic adapters are properly tightened each time the adapters are used.
7. Keep children under 12 and pets away from the weight bench at all times.
8. Always wear athletic shoes for foot protec­tion while exercising.
9. Keep hands and feet away from moving parts.
10. 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, including a bar­bell and weights, on the weight rests. Do not place more than 150 pounds on the leg lever. Note: The weight bench does not include a barbell or weights.
11. Do not use a barbell that is longer than six feet with the weight bench.
12. Always be sure there is an equal amount of weight on each side of your barbell when you are using it. Always keep some weight on both ends of the barbell when adding or removing weights to prevent the barbell from tipping.
13. When you are using the leg lever, place a barbell with the same amount of weight on the weight rests to balance the bench.
14. Always exercise with a partner. When you are performing bench press exercises, your partner should stand behind you to catch the barbell if you cannot complete a repetition.
15. Make sure that the adjustment knobs are inserted completely and tightened into the uprights before beginning any exercise.
16. When you put weight on the weight rests, make sure you put at least ten pounds on the leg lever to balance the weight bench.
17. Always remove the curl post from the front leg before performing leg curls with the leg lever.
18. Do not sit on the top end of the backrest; this will cause the weight bench to tip.
19. If you feel pain or dizziness at any time while 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.
IMPORTANT PRECAUTIONS
4
Backrest
Weight Rests
Upright
Adjustment
Knob
Seat Leg Lever
Weight Tube
Backrest
Bracket
Storage Tube
Curl Pad
Thank you for selecting the versatile WEIDER®PRO 235 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
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 831.150301. 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.
BEFORE YOU BEGIN
ASSEMBLED DIMENSIONS: Height: 45 in. Width: 43 in. Depth: 71 in.
5
This chart is provided to help you identify the small parts used in assembly. The number in parenthesis by each part refers to the key number of the part, from the PART LIST on page 14 of this manual. Important: Some
parts may have been pre-assembled for shipping purposes. If you cannot find a part in the parts bags, check to see if it has been pre-assembled. If a part is missing, call toll-free 1-800-999-3756.
PART IDENTIFICATION CHART
M10 Nylon Locknut (48)
M8 Nylon Locknut (29)
M10 Washer (46)
M8 Washer (47)
M8 x 10mm
Set Screw (44)
48mm Round Inner Cap (32)
M10 x 80mm Bolt (38)
M10 x 75mm Bolt (43)
M10 x 172mm Bolt (41)
M10 x 72mm Bolt (31)
M10 x 65mm Bolt (35)
M8 x 58mm Bolt (42)
M8 x 43mm Bolt (27)
M10 x 3mm
Thick Washer (39)
M6 Washer (36)
25mm Round Angle Cap (34)
M6 x 38mm Bolt (40)
M6 x 16mm Screw (37)
M4 x 16mm Screw (45)
Before beginning assembly, carefully read the following information and instructions:
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.
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.
For help identifying small parts, use the P
ART
IDENTIFICA
TION CHART
on page 5.
The following tools (not included) are required for assembly:
•Two adjustable wrenches
• 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.
Make Things Easier for Yourself
Everything in this manual is designed to ensure that the weight bench can be assembled suc­cessfully 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 will go smoothly.
6
ASSEMBLY
Olympic Width
Standard Width
Warning
Decal
Hexagon
Holes
Hexagon
Holes
Warning
Decal
1.
Note: The weight bench can be adjusted to be used with either a standard barbell or an Olympic barbell.
Align the holes in a Crossbar Extension (5) with the desired set of holes in the Crossbar (4). Secure the Extension in place with two M10 x 75mm Bolts (43), two M10 x 3mm Thick Washers (39), two M10 Washers (46), and two M10 Nylon Locknuts (48).
Make sure the bolt heads and the Thick Washers fit inside the hexagon holes in the Extension. Make sure the warning decal is in the indicated position.
Repeat this step with the other Crossbar Extension (5).
1
46
48
4
43
39
39
5
4
5
5
5
46
46
48
46
39
39
43
Before beginning assembly, make sure you understand the information in the box above. For help identifying small parts, use the PART IDENTIFICATION CHART.
7
4
2. Lift the Weight Rest (9) in the Right Upright (7) and secure it in a raised position with a Weight Rest Knob (23).
Attach the Right Upright (7) to the right Crossbar Extension (5) with four M10 x 80mm Bolts (38), two Joint Plates (18), and four M10 Nylon Locknuts (48). Do not tighten the Locknuts yet.
Repeat this step with the Left Upright (not shown).
3. Attach the Front Leg (2) to the Bench Frame (1) with two M10 x 65mm Bolts (35), two M10 Washers (46), and two M10 Nylon Locknuts (48).
Do not tighten the Locknuts yet.
4. Attach the Bench Frame (1) to the center holes in the Crossbar (4) with two M10 x 75mm Bolts (43) and two M10 Nylon Locknuts (48).
Tighten the M10 Nylon Locknuts (48) used in steps 1–4.
3
2
35
35
18
38
38
18
2
48
5
48
48
48
46
46
1
1
43
43
4
Center
Holes
7
23
9
8
6. Attach the Backrest Tubes (12) to the Backrest Bracket (10) with four M8 x 43mm Bolts (27), four M8 Washers (47), and four M8 Nylon Locknuts (29). Do not tighten the Locknuts yet.
7. Insert the Backrest Bracket (10) into the slot in the Bench Frame (1).
Lubricate an M10 x 172mm Bolt (41) with grease. Attach the Backrest Tubes (12) to the Bench Frame (1) with the Bolt and an M10 Nylon Locknut (48). Do not overtighten the Locknut; the
Backrest Tubes must be able to pivot easily.
29
29
10
41
48
Lubricate
1
10
12
7
27
12
47
47
47
47
27
6
5
48
34
29
47
30
47
42
31
Lubricate
16
3
2
5. Attach the Weight Tube (16) to the Leg Lever (3) with an M8 x 58mm Bolt (42), two M8 Washers (47), a 10mm Spacer (30), and an M8 Nylon Locknut (29). Press a 25mm Round Angled Cap (34) onto the end of the Weight Tube.
Lubricate an M10 x 72mm Bolt (31) with grease. Attach the Leg Lever (3) to the Front Leg (2) with the Bolt and an M10 Nylon Locknut (48). Do not
overtighten the Locknut; the Leg Lever must be able to pivot easily.
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 ADJUST­MENTS, beginning on the following page.
9
8. Orient the Backrest (13) as shown. Attach the Backrest to the Backrest Tubes (12) with four M6 x 38mm Bolts (40) and four M6 Washers (36).
Attach the tether on the Adjustment Pin (25) to the Bench Frame (1) with an M4 x 16mm Screw (45). Insert the Pin through the Bench Frame and the Backrest Bracket (10).
Tighten the four M8 Nylon Locknuts (29) used in step 6.
9. Orient the Seat (14) as shown. Attach the Seat to the Bench Frame (1) with four M6 x 16mm Screws (37).
10. Slide a Pad Tube (19) into the square hole in the Front Leg (2). Slide two Foam Pads (20) onto the Pad Tube. Make sure the Foam Pads are ori-
ented as shown.
Repeat this step with the other two Pad Tubes (19) and the Leg Lever (3).
11.Attach the Curl Pad (15) to the Curl Post (11) with two M6 x 16mm Screws (37).
12
13
Wide
End
36
36
40
10
1
40
45
25
40
8
14
37
37
36
36
1
3
20
20
2
15
11
37
19
19
19
9
10
11
Wide
End
10
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 12 for important exercise information and see 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 immediate­ly. 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 (13) can be used in a decline position, a level position, or an incline position. To use the Backrest in the decline position, remove the Adjustment Pin (25) and lay the Backrest on the Crossbar (4).
To use the Backrest (13) in the level position, lift the Backrest and insert the Adjustment Pin (25) through the Bench Frame (1) and the top hole in the Backrest Bracket (10).
To use the Backrest (13) in an incline position, lift the Backrest and insert the Adjustment Pin (25) through the Bench Frame (1) and a lower hole in the Backrest Bracket (10).
ATTACHING WEIGHTS TO THE LEG LEVER
To use the Leg Lever (3), slide the desired weights (not included) onto the Weight Tube (16).
Weights can be stored on the tubes on the Uprights (not shown).
ADJUSTING THE WEIGHT RESTS
To change the height of the Weight Rests (9), remove the Weight Rest Knobs (23). Position the Weight Rests to the desired height in the Uprights (8, 7 [not shown]) and secure them with the Weight Rest Knobs.
4
25
10
8
16
Weight
13
1
9
23
3
WARNING: Do not place more than
150 pounds on the Leg Lever (3).
WARNING:
Always set both Weight Rests (9) at the same height. Make sure the Weight Rest Knobs (23) are inserted into both the Upright (7 or 8) and the Weight Rest.
ADJUSTMENTS
11
ADJUSTING THE BENCH WIDTH
To adjust the width of the bench to use either a stan­dard barbell or an Olympic barbell, remove the indi­cated M10 x 75mm Bolts (43) from the Crossbar Extensions (5).
See assembly step 1 for instructions on how to reassemble the Crossbar (4) at the desired width.
ATTACHING THE CURL POST
For some exercises, the Curl Post (11) must be attached to the weight bench. Remove the 45mm Square Inner Cap (26) from the Front Leg (2).
Slide the Curl Post (11) into the Front Leg (2). Align one of the adjustment holes in the Curl Post with the adjustment hole in the Front Leg. Tighten the Curl Post Knob (24) into the adjustment hole in the Front Leg. Make sure that you fully tighten the Knob.
Note: When the Curl Post (11) is not in use, the 45mm Square Inner Cap (26) should be inserted into the Front Leg (2).
OLYMPIC WEIGHT ADAPTER
Press a 48mm Round Inner Cap (32) into the Olympic Adapter (17). Attach the Olympic Adapter to the Weight Tube (16) with an M8 x 10mm Set Screw (44).
Make sure the Set Screw is on the bottom of the Adapter.
5
24
32
17
16
44
11
43
43
4
5
26
2
12
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 per­formed. (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 efficient way to get a complete and well-balanced fitness program. An example of a bal­anced 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 elliptical or exercise bike, 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 exer­cise will reshape and strengthen your body, plus devel­op your heart and lungs.
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 effective 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. See the muscle chart on the next page to find the names of the muscles.
The repetitions in each set should be performed smoothly and without pausing. The exertion stage of each repetition should last about half as long as the return stage. Proper breathing is important. Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath.
13
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.
• Rest for one minute after each set for a toning work­out.
• 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. 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.
A B C
D E
F
G
H
I
J
K
L
M N
MUSCLE CHART
O P Q
R S
T
U
V W X
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)
14
Key No. Qt y. Description Key No. Qt y. Description
11Bench Frame 21Front Leg 31Leg Lever 41Crossbar 52Crossbar Extension 62Crossbar Cap 71Right Upright 81Left Upright
92Weight Rest 10 1 Backrest Bracket 11 1 Curl Post 12 2 Backrest Tube 13 1 Backrest 14 1 Seat 15 1 Curl Pad 16 1 Weight Tube 17 1 Olympic Adapter 18 4 Joint Plate 19 3 Pad Tube 20 6 Foam Pad 21 2 Weight Rest Cap 22 4 Square Bushing 23 2 Weight Rest Knob 24 1 Curl Post Knob 25 1 Adjustment Pin 26 6 45mm Square Inner Cap
27 4 M8 x 43mm Bolt 28 10 25mm Square Inner Cap 29 5 M8 Nylon Locknut 30 1 10mm Spacer 31 1 M10 x 72mm Bolt 32 1 48mm Round Inner Cap 33 3 25mm Round Inner Cap 34 1 25mm Round Angled Cap 35 2 M10 x 65mm Bolt 36 4 M6 Washer 37 6 M6 x 16mm Screw 38 8 M10 x 80mm Bolt 39 4 M10 x 3mm Thick Washer 40 4 M6 x 38mm Bolt 41 1 M10 x 172mm Bolt 42 1 M8 x 58mm Bolt 43 6 M10 x 75mm Bolt 44 1 M8 x 10mm Set Screw 45 9 M4 x 16mm Screw 46 6 M10 Washer 47 6 M8 Washer 48 18 M10 Nylon Locknut
#1User’s Manual #1Exercise Guide #1Allen Wrench #1Grease Pack
Note: “#” Indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover of this manual for information on ordering replacement parts. If a part is missing, call toll-free 1-800-999-3756.
PART LIST—Model No. 831.150301 R1203A
15
EXPLODED DRAWING—Model No. 831.150301 R1203A
13
38
23
7
18
45
43
33
5
18
39
9
22
21
45
39 6
14
22
48
45
46
48
43
15
46
11
45
4
48
37
28
45
27
48
10
47
36
29
22
40
6
46
12
47
36
29
48
41
27
36
40
48
28
12
36
9
45
45
21
22
23
48
46
26
48
46
26
32
2
17
24
31
26
35
33
26
44
16
29
35
47
37
30
3
26
26
43
19
38
39
19
39
28
5
28
20
45
43
20
25
20
28
20
28
42
1
45
34
47
20
46
18
18
48
33
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Part No. 206787 R1203A Printed in China © 2003 Sears, Roebuck and Co.
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
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