Model No. 831.150341
Serial No.
Write the serial number in the
space above for future reference.
Serial
Number
Decal
• Assembly
• Adjustments
• 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
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
FULL 90-DAY WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached in the center of
this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before beginning assembly.
2
Keep hands and
fingers clear of
this area.
IMPORTANT PRECAUTIONS
WARNING: T
before using the weight bench.
Read all instructions in this manual before
1.
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.
Use the weight bench only on a level surface.
4.
Cover the floor beneath the weight bench to
protect the floor.
5. Make sure that all parts are properly tightened each time the weight bench is used.
Replace any worn parts immediately.
6. Keep children under the age of 12 and pets
away from the weight bench at all times.
7. Keep hands and feet away from moving
parts.
8. Always wear athletic shoes for foot protection while exercising.
o reduce the risk of serious injury, read the following important precautions
1. When you are using the leg lever, place a bar-
1
bell with the same amount of weight on the
weight rests to balance the bench.
12. Do not use a barbell that is longer than five
feet with the weight bench.
13. When using the backrest in an inclined or
level position, make sure that the support rod
is inserted completely through the uprights
and turned to the locked position.
Keep the resistance system indoors, away
14.
from moisture and dust. Do not put the resistance system in a garage or covered patio, or
near water.
15. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cooling down.
16. The decals shown below have been placed
on the weight bench in the locations shown
on page 4. If a decal is missing or illegible,
call toll-free 1-877-992-5999, Monday through
Friday, 6 a.m. until 6 p.m. Mountain Time, and
order a free replacement decal. Apply the
replacement decal to the location shown.
9. The weight bench is designed to support a
maximum user weight of 300 pounds, and a
maximum total weight of 410 pounds. Do not
place more than 110 pounds, including a barbell and weights, on the weight rests. Do not
place more than 30 pounds on each fly arm.
Do not place more than 50 pounds on the leg
lever
10. Always make sure there is an equal amount
of weight on each side of your barbell when
you are using it. When adding or removing
weights, always keep some weight on both
ends of the barbell to prevent the barbell
from tipping.
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.
Decal 1
Decal 2
.
3
BEFORE YOU BEGIN
Thank you for selecting the WEIDER®PRO 230 weight
bench. The versatile weight bench is designed to
develop every major muscle group of the body.
Whether your goal is a shapely figure, dramatic mus
cle size and strength, or a healthier 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: 44 in.
Width: 60 in.
Depth: 59 in.
Barbell
Backrest
-
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.
number can be found on a decal attached to the
weight bench (see the front cover of this manual).
Before reading further, please look at the drawing
below and familiarize yourself with the parts that are
labeled.
The model number is 831.150341. The serial
®
Weight Rests
Weight
Upright
Curl Pad
Leg Lever
Weight Tube
Support Rod
Decal 2
Fly Arm
Decal 1
Weight Tube
Seat
4
ASSEMBLY
Make Things Easier for Yourself
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.
• 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, see 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 assembling the weight bench, make
sure that you have read and understand the
information in the box above. For help
identifying small parts, see the PART
IDENTIFICATION CHART.
Tap two 38mm Square Inner Caps (21) into the
bottom of an Upright (1).
• 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
1
Tall sides of
Weight Rests
3
18
1
Attach the Crossbar (3) to the Upright (1) with two
M8 x 55mm Bolts (18), two M8 Washers (16), and
two M8 Nylon Locknuts (17). Note: The decal on
the Crossbar must be oriented as shown. Do
not tighten the Locknuts yet.
Repeat this step with the other Upright (1).
2. Tap three 30mm Square Inner Caps (22) into the
Front Leg (8) and the Stabilizer (13).
Attach the Front Leg (8) to the Stabilizer (13) with
two M8 x 42mm Carriage Bolts (37) and two M8
Nylon Locknuts (17). Note: The indents around
the holes on one side of the Stabilizer must be
on the bottom. Do not tighten the Locknuts yet.
Decal
18
21
2
Indents
22
17
22
37
16
17
21
8
17
13
22
5
3. Attach the Front Leg (8) to the Frame (2) with two
M8 x 43mm Bolts (39), four M8 Washers (16),
and two M8 Nylon Locknuts (17).
tighten the Locknuts yet.
Note: Do not
3
39
16
2
16
4. Attach the Frame (2) to the Crossbar (3) with two
M8 x 55mm Bolts (18) and two M8 Nylon Locknuts
(17).
Tighten the M8 Nylon Locknuts (17) used in
steps 1–4.
5. Tap two 30mm Square Inner Caps (22) into the
ends of the Leg Lever (4).
Tap a 25mm Round Inner Cap (24) into the indicated end of the weight tube on the Leg Lever
(4). Tap the 25mm Round Angled Cap (20) onto
the other end of the weight tube.
6. Lubricate the M10 x 63mm Bolt (32) with grease.
Attach the Leg Lever (4) to the Front Leg (8) with
the Bolt and an M10 Nylon Locknut (33). Do not
overtighten the Locknut; the Leg Lever must
be able to pivot easily
.
16
8
4
2
18
5
22
24
Weight
Tube
6
32
Lubricate
4
17
17
3
4
20
22
33
Tap two 25mm Round Inner Caps (24) into a Pad
7.
ube into a hole in the
ube (10). Insert the Pad
T
Leg Lever (4). Slide two Foam Pads (23) onto the
Pad Tube.
Repeat this step with the other Pad T
T
ube (10).
8
7
23
10
4
24
24
23
10
6
8. Tap four 25mm Square Inner Caps (35) into the
ends of the two Backrest Tubes (5).
Attach the Backrest Tubes (5) to the Backrest (6)
with four M6 x 38mm Screws (30) and four M6
Washers (26).
Do not tighten the Screws yet.
8
35
6
26
5
30
26
35
30
9. Tap a 19mm Round Inner Cap (9) into each end
of the Support Rod (7). Insert the Support Rod
through a set of holes in the Uprights (1). Rotate
the Support Rod to the locked position, with the
locking pin wrapped around the Upright.
Lubricate the M10 x 137mm Bolt (36) with
grease. Attach the Backrest Tubes (5) to the
welded tube on the Frame (2) with the Bolt, two
M10 Washers (34), and an M10 Nylon Locknut
Do not overtighten the Locknuts; the
(33).
Backrest Tubes must be able to pivot easily.
Tighten the M6 x 38mm Screws (30) used in
step 8.
10. Attach the Seat (11) to the brackets on the Frame
(2) with four M6 x 16mm Screws (29).
9
36
10
2
34
5
Welded
Tube
1
9
33
34
11
2
1
7
9
Locking
Pin
1. Tap two 30mm Square Inner Caps (22) into the
1
ends of a Fly
Inner Cap (24) into the end of the weight tube.
Slide a Weight Stop (28) onto the weight tube.
Assemble the other Fly
the same manner.
Arm (25). Press a 25mm Round
Arm (not shown) in
29
11
25
22
24
28
eight
22
W
Tube
7
12. Attach a Fly Arm (25) to an Upright (1) with an
M10 x 120mm Bolt (19) and an M10 Nylon
Locknut (33). Make sure the Fly
outside of the Fly Arm Stop (15).
tighten the Locknut; the Fly
to pivot easily.
Arm is on the
Do not over-
Arm must be able
12
25
33
Attach the other Fly Arm (25) to the other
Upright (1) in the same manner.
13. Press a 25mm Round Inner Cap (24) into the end
of a Arm Pad Tube (12). Insert the Arm Pad Tube
into the indicated hole in a Fly Arm (25) as
shown.
Push a Foam Pad (23) onto the Arm Pad Tube
(12); the Foam Pad will hold the Arm Pad Tube in
place.
Repeat this step with the other Fly Arm (not
shown).
14. Insert the Inner Bar (43) into the Outer Bar (40)
and align the indicated holes. Using a hammer,
tap the two Roll Pins (41) into the holes until they
are flush with the Outer Bar.
1
15
25
19
13
12
25
24
23
14
43
Holes
41
Attach the Curl Pad (45) to the Curl Post (27) with
15.
two M6 x 16mm Screws (29).
16. Make sure that all parts are properly tightened
before the weight bench is used. The use of
all remaining parts will be explained in
ADJUSTMENTS starting on the next page.
40
15
45
27
Holes
41
29
8
ADJUSTMENTS
The steps below explain how the weight bench can be adjusted. See the accompanying exercise guide to see
the correct form for several 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 (6) can be used in a declined position,
a level position, or three inclined positions. To use the
Backrest in a declined position, remove the Support
Rod (7) and lay the Backrest on the Crossbar (3).
To use the Backrest (6) in a level position or an
inclined position, insert the Support Rod (7) through a
set of holes in the Uprights (1). Rotate the Support
Rod to the locked position, so the locking pin is
wrapped around the Upright. Rest the Backrest on
the Support Rod.
ATTACHING WEIGHTS
To use the Leg Lever (4), slide the desired weights
onto the weight tube on the Leg Lever. Do not place
more than 50 pounds on the Leg Lever.
To use the Fly Arms (25), make sure there is a
Weight Stop (28) on each weight tube. Next, slide the
desired amount of weight onto the weight tubes.
not place more than 30 pounds on each Arm.
Do
1
6
3
4
1
7
Locking
Pin
25
28
WARNING:
Leg Lever (4), place a barbell with the same
amount of weight on the weight rests to
balance the bench.
TTACHING WEIGHTS TO THE BARBELL
A
Slide an equal amount of Weight (44, 38) onto each
end of the barbell. Slide the two Lock Collars (42)
against the W
eights, and tighten them fully
When using the
.
WARNING: Always secure the
Weights (44, 38) on the barbell with the Lock
Collars (42). Never use the barbell with more
than 100 pounds.
9
Weight
Tube
Weight
44
42
38
Barbell
Weight
Weight
Tube
42
38
44
ATTACHING THE CURL PAD
For some exercises, the Curl Pad (45) needs to be
attached to the weight bench. To do this, remove the
30mm Square Inner Cap (22) from the Front Leg (8).
Insert the Curl Post (27) into the Front Leg and align
an adjustment hole in the Curl Post with the adjustment hole in the Front Leg. Secure the Curl Post with
the Curl Knob (31).
45
22
27
Hole
Note: When the Curl Pad (45) is not being used, it
should be stored away from the weight bench,
and the 30mm Square Inner Cap (22) should be
inserted into the Front Leg (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.
Adjustment
8
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.
ARMING UP
W
Hole
31
Weight Loss
o lose weight, use a low amount of resistance and
T
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. W
your body for more strenuous exercise by increasing
circulation, raising your body temperature and delivering more oxygen to your muscles.
arming up prepares
10
WORKING OUT
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)
Each workout should include 6 to 10 dif
ferent 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.
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 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.
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.
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.
11
M8 Nylon Locknut (17)
M6 x 16mm Screw (29)
M10 Nylon Locknut (33)
M10 x 63mm Bolt (32)
M6 x 38mm Screw (30)
M8 Washer (16)
M10 Washer (34)
M6 Washer (26)
M10 x 137mm Bolt (36)
M8 x 55mm Bolt (18)
M10 x 120mm Bolt (19)
M8 x 43mm Bolt (39)
M8 x 42mm Carraige Bolt (37)
PART IDENTIFICATION CHART
This chart is provided to help you identify the small parts used in assembly. The number in parenthesis below
each part refers to the key number of the part from the PART LIST in the center of this manual. Important:
Some parts may have been pre-assembled for shipping purposes. If a part is missing, call toll-free
1-877-992-5999.
PART LIST—Model No. 831.150341 R0804A
Key No. Qty. Description Key No. Qty. Description
1 2 Upright
2 1 Frame
3 1 Crossbar
4 1 Leg Lever
5 2 Backrest Tube
6 1 Backrest
7 1 Support Rod
8 1 Front Leg
9 2 19mm Round Inner Cap
10 2 Pad Tube
11 1 Seat
12 2 Arm Pad Tube
13 1 Stabilizer
14 4 Plastic Bushing
15 2 Fly Arm Stop
16 8 M8 Washer
17 10 M8 Nylon Locknut
18 6 M8 x 55mm Bolt
19 2 M10 x 120mm Bolt
20 1 25mm Round Angled Cap
21 4 38mm Square Inner Cap
22 9 30mm Square Inner Cap
23 6 Foam Pad
24 11 25mm Round Inner Cap
25 2 Fly Arm
26 4 M6 Washer
27 1 Curl Post
28 2 Weight Stop
29 6 M6 x 16mm Screw
30 4 M6 x 38mm Screw
31 1 Curl Knob
32 1 M10 x 63mm Bolt
33 4 M10 Nylon Locknut
34 2 M10 Washer
35 4 25mm Square Inner Cap
36 1 M10 x 137mm Bolt
37 2 M8 x 42mm Carriage Bolt
38 4 15-pound Weight
39 2 M8 x 43mm Bolt
40 1 Outer Bar
41 2 Roll Pin
42 2 Lock Collar
43 1 Inner Bar
44 2 10-pound Weight
45 1 Curl Pad
# 1 User’s Manual
# 1 Exercise Guide
# 1 Grease Pack
Note: “#” indicates a non-illustrated part. 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 toll-free 1-877-992-5999.
10
23
24
23
45
29
27
24
25
19
24
24
28
22
22
23
12
23
18
16
17
17
18
18
18
18
16
16
16
17
14
14
14
14
11
2
29
29
33
33
32
33
22
22
8
22
37
17
17
13
17
39
16
16
22
24
4
22
20
43
40
42
42
24
24
41
24
24
10
44
38
3
38
25
24
28
24
12
23
19
22
22
31
6
5
34
33
34
36
5
35
35
30
26
30
26
15
21
1
9
9
7
15
21
1
EXPLODED DRAWING—Model No. 831.150341 R0804A
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
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 216720 R0804A Printed in China © 2004 ICON IP, Inc.
BENCH EXERCISER, free of charge.
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