Weider 831.150471 User Manual

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PATENT PENDING
USER'S MANUAL
Model No. 831.150471 Serial No.
The serial number can be found in the location shown below. Write the serial number in the space above.
CAUTION
Serial Number Decal (under seat)
SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179
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TABLE OF CONTENTS
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
ADJUSTING THE WEIDER PRO 545 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
FULL 90 DAY WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached to the center of this manual. Remove the PART IDENTIFICATION CHART and the PART LIST/EXPLODED DRAWING before beginning assembly.
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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.
2. Use the weight bench only as described in this manual.
3. It is the responsibility of the owner to ensure that all users of the weight bench are ade­quately informed of all precautions.
4. Use the weight bench only on a level surface. Cover the floor beneath the weight bench for protection.
5. Inspect and tighten all parts each time you
use the weight bench. Replace any worn parts immediately.
6. Keep children under 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.
9. Do not use a barbell (not included) longer than six feet when the squat rack is set to the narrow width. If you are using an olympic barbell (not included) you must set the squat rack to the wide width.
10. Always be sure there is an equal amount of weight on each side of your barbell (not included) when you are using it.
11. The weight bench is designed to support a maximum of 560 pounds, including the user, a weight bar, and weights. Do not place more than 310 pounds, including a weight bar and weights, on the weight rests; do not place more than 75 pounds on each weight car­riage; do not place more than 150 pounds on the leg lever for normal use.
12. When using the backrest, make sure that the “L” pin is fully inserted through the adjust­ment bracket and the frame on the bench.
13. Always exercise with a partner. When you are performing bench press exercises, squat exercises, or toe raise exercises, your partner should stand behind you to catch the barbell if you cannot complete a repetition.
14. The weight bench is intended for home use only. Do not use the weight bench in any commercial, rental, or institutional setting.
15. 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.
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WARNING DECAL PLACEMENT
The decal shown below has been placed on the weight bench and on the squat rack. If either decal is missing, or if either decal is not legible, please call our toll-free HELPLINE at 1-800-736-6879, Monday through Saturday, 7 a.m. until 7 p.m. Central Time (excluding holidays), to order a free replacement decal. Apply the replacement decal to the location shown.
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Backrest
Adjustment “U” Bracket
Foot Plate
Pulley Station
Handle
Spotter Tube
Spotter Tube
Seat
Weight Tube
Weight Tube
Weight Carriage
WEIGHT BENCH
SQUAT RACK
Weight Carriage
Leg Lever
Pulley
Station
Handle
Adjustment “U” Bracket
Adjustment Bracket
BEFORE YOU BEGIN
Thank you for selecting the WEIDER®PRO 545 Weight Bench. The versatile PRO 545 Weight Bench is designed to be used with your own weight set (not included) to develop every major muscle group of the body. Whether your goal is a shapely figure, dramatic muscle size and strength, or a healthier cardiovascular system, the PRO 545 Weight Bench will help you to achieve the specific results you want.
For your benefit, read this manual carefully before using the WEIDER®PRO 545 Weight Bench. If you
have additional questions, please call our toll-free
HELPLINE at 1-800-736-6879, Monday through Saturday, 7 a.m. until 7 p.m. Central Time (excluding holidays). To help us assist you, please note the prod­uct model number and serial number before calling. The model number is 831.150471. The serial number can be found on a decal attached to the PRO 545 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.
Weight Rest
Weight Rest
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ASSEMBLY
2
49
8
40
49
13
12
33
40
13
12
36
22
8
36
1
1. Before assembling this product, be sure that
you have read and understand the information in the box above.
Press a 50mm Square Outer Cap (40) onto each side of the Stabilizer (33).
Attach the Stabilizer (33) to the Bench Frame (49) with two M8 x 68mm Bolts (8), two M8 Washers (13) and two M8 Nylon Locknuts (12).
2. Press a 50mm Square Inner Cap (36) into each end of the Front Leg (22).
Attach the Front Leg (22) to the Bench Frame (49) with two M8 x 68mm Bolts (8), two M8 Washers (13) and two M8 Nylon Locknuts (12).
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.
For help identifying the small parts used in
assembly, use the PART IDENTIFICATION CHART attached at the center of the manual.
As you assemble the weight bench, be sure that
all parts are oriented as shown in the drawings.
THE FOLLOWING TOOLS (NOT INCLUDED) ARE REQUIRED FOR ASSEMBLY:
• Two (2) adjustable wrenches
• One (1) rubber mallet
• One (1) standard screwdriver
• One (1) phillips screwdriver
• Lubricant, such as grease or petroleum jelly, and soapy water will also be needed.
Assembly will be more convenient if you have the following tools: A socket set, a set of open-end or closed-end wrenches, or a set of ratchet wrenches.
6
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7
3. Press 20mm x 40mm Inner Caps (44) into the ends of both Backrest Tubes (25).
Lubricate an M10 x 152mm Bolt (11). Attach the Backrest Tubes (25) to the Bench Frame (49) with the Bolt and an M10 Nylon Locknut (14). See the
inset drawing. The indicated hole in the Backrest Tube (25) is slightly off center. The Backrest Tube must be oriented as shown, when it is attached to the Bench Frame (49). Do not overtighten the Nylon Locknut; the Backrest Brackets must be able to move freely.
4. Slide the Adjustment Bracket (26) onto the Bench Frame (49). See the inset drawing. The guide rod inside the Adjustment Bracket must be on the indi­cated side of the welded tube in the Bench Frame.
Align one set of holes in the Adjustment Bracket (26) with the hole in the Bench Frame (49). Insert the “L” Pin (46) through the Adjustment Bracket and the Bench Frame.
Lubricate an M10 x 152mm Bolt (11). Attach the Adjustment Bracket (26) to the Backrest Tubes (25) with the Bolt, two Adjustment Bracket Spacers (50), and an M10 Nylon Locknut (14). Do not overtight-
en the Nylon Locknut; the Backrest Brackets and Adjustment Bracket must be able to move freely.
5. Attach the Backrest (29) to the Backrest Tubes (25) with four M6 x 48mm Screws (35) and four M6 Washers (42). Note: Before you attach the Backrest to the Backrest Tubes, look at the back side of the Backrest. You will notice that one set of threaded holes is closer to the end of the Backrest (see the inset drawing). This end of the Backrest must be closest to the Bench Frame (49).
6. Attach the Seat (34) to the Bench Frame (49) with the M6 x 60mm Screw (16), two M6 x 16mm Screws (17), and three M6 Washers (42).
6
3
4
11—Lubricate
25
44
14
44
Welded
Tube
Lubricate—11
25
50
14
46
46
49
49
Guide
Rod
42
34
49
42
17
16
44
49
26
26
25
49
Hole must
be on the
lower side
5
42
42
35
35
25
29
This end of the
Backrest must
be closest to the
Bench Frame
49
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8
7. Press three 50mm Square Inner Caps (36) into the Leg Lever (32). Press a 1” Round Inner Cap (41) into the Leg Lever. Press a 1” Angle Cap (5) onto the Leg Lever.
8. Lubricate the M10 x 75mm Bolt (10). Attach the Leg Lever (32) to the Front Leg (22) with the Bolt and an M10 Nylon Locknut (14).
9. Tap 3/4” Round Inner Caps (43) into each end of the three Pad Tubes (38).
Insert a Pad Tube (38) through one hole in the Leg Lever (32). Insert another Pad Tube through the other hole in the Leg Lever. Insert the remaining Pad Tube through the upper hole in the Front Leg (22).
Slide two Foam Pads (48) onto each Pad Tube (38).
10. Set each section of the Base (20, 55) on the floor. Be sure that the indented side of each section of the Base is facing the floor. Press a 50mm Square Inner Cap (36) into the indicated end of each sec­tion of the Base.
Insert four M8 x 58mm Carriage Bolts (6) into each section of the Base (20, 55).
10
7
8
9
36
32
5
36
41
32
14
48
48
36
20
55
6
6
6
6
48
43
43
43
43
22
Upper
Hole
32
43
10—Lubricate
22
38
38
48
48
38
The indented
side must face
the floor
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9
11. Note: The WEIDER PRO 545 is designed to be used with both olympic and standard barbells. If you will be using an olympic barbell, assemble the base in the wide position, as shown in the main drawing. If you will be using a standard barbell, assemble the base in the narrow position, as shown in the inset drawing.
Attach each section of the Base (20, 55) to an Adjustment “U” Bracket (31) with two M8 x 68mm Bolts (8) and two M8 Nylon Locknuts (12). Do not
tighten the Nylon Locknuts yet.
12. Slide a Rear Upright (19) onto the indicated M8 x 58mm Carriage Bolts (6) in either section of the Base (20, 55). The Rear Upright must be oriented
as shown, with the indicated holes facing for­ward. A second person must hold the Upright at the location shown during the step. Partially
tighten an M8 Nylon Locknut (12) onto each Carriage Bolt but do not fully tighten the Nylon
Locknut. Note: The heads of the Carriage Bolts must lock into the square holes in each section of the Base in order to tighten the Nylon Locknuts; you may need to slide your fingers under the Base to hold the Carriage Bolts in place while you partially tighten the Nylon Locknuts.
Assemble the other Rear Upright (19) in the same manner.
13. Press 1” Round Inner Caps (41) into the ends of the Weight Rests (37).
13
11
12
8
8
20
12
12
55
31
6
6
12
19
19
These holes
must face
forward
41
41
37
12
8
8
55
20
55
20
31
A second person must hold
each Upright here while the
Nylon Locknuts are attached
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10
14. Insert a Weight Rest (37) into each Rear Upright (19). Be sure that the Weight Rests are inserted
at the same level on both sides.
15. Slide a Front Upright (18) onto the indicated M8 x 58mm Carriage Bolts (6) in either section of the Base (20, 55). A second person must hold the
Upright at the location shown during the step.
Partially tighten an M8 Nylon Locknut (12) onto each Carriage Bolt but do not fully tighten the
Nylon Locknut. Note: The heads of the Carriage Bolts must lock into the square holes in each section of the Base in order to tighten the Nylon Locknuts; you may need to slide your fingers under the Base to hold the Carriage Bolts in place while you partially tighten the Nylon Locknuts.
Assemble the other Front Upright (18) in the same manner.
16. Press two 60mm Square Bushings (53) into a Weight Carriage (52). Press a 1” Round Inner Cap (41) into the Weight Carriage.
Assemble the other Weight Carriage (52) in the same manner.
Press a 60mm Square Bushing (53) into the Carriage Stop (54). The drilled hole in the Square
Bushing must be aligned with the drilled hole in the Carriage Stop.
14
15
37
37
19
19
18
18
6
6
12
12
20
55
A second person
must hold each
Upright here while
the Nylon Locknuts
are attached
16
54
41
Align these holes
53
52
53
53
Page 11
17. Slide a Carriage Stop (54) onto a Front Upright
(18). Be sure that the 60mm Square Bushing
(53) is facing up. Align the holes in the Carriage Stop with the holes in the Front Upright. Insert
an M8 x 68mm Bolt (8) through the Carriage Stop and Front Upright. Tighten an M8 Nylon Locknut (12) onto the Bolt.
Slide a Weight Carriage (52) onto the Front Upright (18). The weight tube must be on the side
shown.
Attach the other Carriage Stop (54) and Weight Carriage (52) in the same manner.
18. Press two 50mm Square Inner Caps (36) into each section of the Top Frame (21, 39).
Note: As in step 11, if you will be using an olympic barbell, assemble the top frame in the wide posi­tion, as shown in the main drawing. If you will be using a standard barbell, assemble the top frame in the narrow position, as shown in the inset drawing.
Attach each section of the Top Frame (21, 39) to the other Adjustment “U” Bracket (31) with two M8 x 68mm Bolts (8) and two M8 Nylon Locknuts (12).
Do not tighten the Nylon Locknuts yet.
If you are assembling each section of the Top Frame (21, 39) in the wide position, attach the Spacer Tube (1) inside the Adjustment “U” Bracket (31) with two M8 x 68mm Bolts (8) and two M8 Nylon Locknuts (12). Do not tighten the Nylon
Locknuts yet.
Note: If you are assembling each section of the Top Frame (21, 39) in the narrow position, store the Spacer Tube (1), the two extra M8 x 68mm Bolts (8), and the two extra M8 Nylon Locknuts (12) in a safe place. If you ever purchase an olympic barbell, you will need these parts (see ADJUSTING THE WIDTH OF THE SQUAT RACK on page 16).
17
18
52
18
53
54
8
12
18
52
54
1
12
12
8
8
8
8
8
39
39
36
36
36
36
21
21
31
31
11
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12
19. Attach each section of the Top Frame (21, 39) to the Front Uprights (18) with an M8 x 68mm Bolt (8), two M8 Washers (13), and an M8 Nylon Locknut (12).
Attach each section of the Top Frame (21, 39) to the Rear Uprights (19) with two M8 x 68mm Bolts (8), two M8 Washers (13), and two M8 Nylon Locknuts (12).
Tighten all Nylon Locknuts and Bolts used in steps 11–19.
20. Attach a Cable (51) to one of the Weight Carriages (52) with an M10 x 75mm Bolt (10), two Cable Spacers (45), and an M10 Nylon Locknut (14).
Attach the other Cable to the other Weight Carriage (not shown) in the same manner.
21. Lubricate an M10 x 90mm Bolt (7). Attach a “U” Bracket (30) to Top Frame B (39) with the Bolt and an M10 Nylon Locknut (14). Do not overtighten
the Nylon Locknut.
Attach the other “U” Bracket to Top Frame A (not shown) in the same manner
22. Wrap the indicated Cable (51) around a Pulley (24). Attach the Pulley to the “U” Bracket (30) with an M10 x 48mm Bolt (9), a Cable Trap (23), and an M10 Nylon Locknut (14). The Cable must be rout-
ed around the Pulley from the direction shown. The Cable Trap should be attached on the out­side of the “U” Bracket and should be turned to hold the Cable in place.
Assemble the other Pulley to the other “U” Bracket (not shown) in the same manner.
20
21
22
14
23
24
51
30
9
45
45
39
14
7—Lubricate
30
10
14
51
52
19
18
18
19
19
39
8
8
13
13
12
8
13
12
12
12
8
13
21
Page 13
23. Press a 1” Round Inner Cap (41) into each end of a Spotter Tube (4).
Press a 1” Round Inner Cap into each end of the other Spotter Tube (not shown).
24. Insert a Spotter Tube (4) through a Front Upright (18) and into a Rear Upright (19). Rotate the Spotter Tube so that the hook locks in place around the Front Upright.
Insert the other Spotter Tube through the other Front and Rear Upright (not shown) in the same manner. Be sure that the Spotter Tubes are
inserted at the same level on both sides.
25. Attach the indicated Handle (27) to one of the Cables (51) by inserting the hook on the end of the Handle through the loop in the end of the Cable.
Attach the other Handle to the other Cable (not shown) in the same manner.
26. Make sure that all parts are properly tightened before you use the weight bench.
24
25
13
27
51
Loop
Hook
4
18
19
23
41
41
4
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14
ADJUSTING THE BACKREST
The Backrest (29) can be set at four different positions: the level position, the decline position, and two incline positions.
To change the position of the Backrest (29), remove the “L” Pin (46) from the Adjustment Bracket (26) and the Bench Frame (49). Set the Backrest to the desired posi­tion, align the holes in the Adjustment Bracket and the Bench Frame, and re-insert the “L” Pin.
ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE
To use the pulley station, slide the desired amount of weight (not included) onto the weight tube on each Weight Carriage (52). Be sure there is an equal amount of weight on each Weight Carriage. Secure the weights on each Weight Carriage with a Spring Clip (47).
ATTACHING WEIGHTS TO THE LEG LEVER
To use the Leg Lever (32), slide the desired amount of weight (not included) onto the weight tube. Secure the weight with a Spring Clip (47).
ADJUSTING THE WEIDER PRO 545
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 17 for important exercise information and refer to the accompanying exercise poster to see the correct form for each exercise. Refer also to the exer­cise information accompanying your weight set (not included) for additional exercises.
Inspect and tighten all parts each time you use the weight bench. 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.
26
46
29
49
47
52
32
Weight Tube
Weight
Weight Tube
Weight
WARNING: Do not place more than 75 pounds on each weight carriage.
WARNING: Do not place more than 150 pounds on the leg lever.
47
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ADJUSTING THE WEIGHT RESTS
Squat exercises and toe raise exercises naturally require that the Weight Rests (37) be set to a different height than bench press exercises. You should always set the Weight Rests to a height which is comfortable for the exercise you will perform.
To adjust the Weight Rests (37), insert the Weight Rests into the adjustment holes in the Rear Uprights (19) at the desired height. Be sure that each Weight Rest is
firmly seated in the adjustment hole and that both Weight Rests are at the same height.
ADJUSTING THE SPOTTER TUBES
To perform bench press exercises, squat exercises or toe raise exercises (see the accompanying EXERCISE POSTER) you will need to set the Spotter Tubes (4) at a level which is just below the lowest point that the bar­bell (not included) will travel during the exercise. The Spotter Tubes can help reduce the risk of injury if you cannot complete a repetition while exercising.
To adjust the Spotter Tubes (4), insert the Spotter Tubes through the adjustment holes in the Front Uprights (18) and into the adjustment holes in the Rear Uprights (19) at the desired height. Rotate each Spotter Tube so
that the hook locks in place around each Front Upright. Be sure that the Spotter Tubes are inserted at the same level on both sides.
37
19
18
Adjustment
Holes
4
Adjustment
Holes
WARNING: Always exercise with a partner. When you are performing bench press exercises, squat exercises or toe raise exercises, your part­ner should stand behind you to catch the barbell if you cannot complete a repetition.
WARNING: Do not place more than 310 pounds, including a weight bar and weights, on the weight rests.
Page 16
8
8
B
39
21
31
8
8
55
20
31
16
ADJUSTING THE POSITION OF THE PAD TUBE
For some exercises you may want to move the Pad Tube (38) to the lower hole in the Front Leg (22). For other exercises you will want to leave the Pad Tube in the upper hole. For different exercises you should select the position which is most comfortable for you.
ADJUSTING THE WIDTH OF THE SQUAT RACK
If you buy a new barbell, you may need to change the width of the squat rack. If you are using an olympic
barbell, you must use the wide setting. If you are using a five or six foot long barbell, you must use the narrow setting.
To move the squat rack from the narrow setting to the wide setting: Remove the Adjustment “U” Bracket
(31), four M8 x 68mm Bolts (8), and four M8 Nylon Locknuts (12) from each section of the Base (20, 55). Remove the Adjustment “U” Bracket (31), four M8 x 68mm Bolts (8), and four M8 Nylon Locknuts (12) from each section of the Top Frame (21, 39). Re-assemble the Base and Top Frame in the wide position, as shown in the main drawing. Attach the Spacer Tube (1) inside the upper Adjustment “U” Bracket (31) with two M8 x 68mm Bolts (8) and two M8 Nylon Locknuts (12).
To move the squat rack from the wide setting to the narrow setting: Remove the Adjustment “U” Bracket
(31), four M8 x 68mm Bolts (8), and four M8 Nylon Locknuts (12) from each section of the Base (20, 55). Remove the Adjustment “U” Bracket (31), six M8 x 68mm Bolts (8), six M8 Nylon Locknuts (12), and the Spacer Tube (1) from each section of the Top Frame (21, 39). Re-assemble the Base in the narrow position, as shown in drawing A. Re-assemble the Top Frame in the narrow position, as shown in drawing B. Save the
Spacer Tube (1), the two extra M8 x 68mm Bolts (8), and the two extra M8 Nylon Locknuts (12) for future use.
A
1
12
8
39
21
31
31
8
12
12
55
20
WARNING: Do not use a barbell longer than six feet when the squat rack is set to the narrow width. If you are using an olympic barbell you must set the squat rack to the wide width.
38
22
Upper
Hole
Lower
Hole
Page 17
17
THE FOUR BASIC TYPES OF WORKOUTS
• Muscle Building
In order to increase the size and strength of your muscles, you must push your muscles to a high per­centage of their capacity. You must also progressively increase the intensity of your exercise so that your muscles will continually adapt and grow. Each individ­ual exercise can be tailored to the proper intensity level by changing the amount of weight used, or 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 performed consecutively.)
The proper amount of weight for each exercise depends upon the individual user. It is up to you to gauge your limits. Select the amount of weight that you think 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 weight.
• Toning
To tone your muscles, you must push your muscles to a moderate percentage of their capacity. Select a moderate amount of weight 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 weight.
• Weight Loss
To lose weight, use a low amount of weight 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
In the pursuit of a complete and well-balanced fitness program, many have found that cross training is the answer. We recommend that on Monday, Wednesday and Friday, you plan weight training workouts. On Tuesday and Thursday, plan 20 to 30 minutes of aero­bic exercise, such as cycling, running or swimming. Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate. By combining weight training with aerobic exercise, you can reshape and strengthen your body, plus develop a stronger heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
We have not specified an exact length of time for each workout, or a specific number of repetitions or sets for each exercise. It is very important to avoid overdoing it during the first few months of your exer­cise program, and to progress at your own pace. If you experience pain or dizziness at any time while exercising, stop immediately and begin to cool down. Find out what is wrong before continuing. Remember that adequate rest and a proper diet are also impor­tant.
WARMING UP
Begin each workout with 5 to 10 minutes of light stretching and exercise to warm up. Warming up pre­pares your body for 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, with emphasis on the areas that you want to develop the 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
In order to obtain the greatest benefits from exercis­ing, it is essential to maintain proper form.
Maintaining proper form means 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 poster accompanying this manual, you will find photographs showing the correct form for several exercises. A description of each exercise is also provided, along with a list of the muscles affect­ed. Refer to the muscle chart on page 18 to find the locations 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. Rest
EXERCISE GUIDELINES
Page 18
18
for 3 minutes after each set if you are doing a muscle building workout, 1 minute after each set if you are doing a toning workout, and 30 seconds after each set if you are doing 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—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 very effective for increasing flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. The chart on page 19 of this manual can be photocopied and used to schedule and record your workouts. List the date, exercises performed, weight, and 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.
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. Rectus Abdominus (stomach) M. Adductor (inner thigh) N. Trapezius (upper back) O. Rhomboideus (upper back) P. Deltoid (shoulder) Q. Triceps (back of arm) R. Latissimus Dorsi (mid back) S. Spinae Erectors (lower back) T. Gluteus Medius (hip) U. Gluteus Maximus (buttocks) V. Hamstring (back of leg) W. Gastrocnemius (back of calf)
N
O
P
Q
R
S
T
U
W
V
M
L
J
G
F
H
I
K
E
C
D
B
A
Page 19
19
MONDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
AEROBIC EXERCISE
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
FRIDAY
Date:
/ /
Make photocopies of this page for scheduling and recording your workouts.
Page 20
M10 x 152mm Bolt (11)—2
M10 x 48mm Bolt (9)—2
M10 x 75mm Bolt (10)—3
M8 x 58mm CarriageBolt (6)—8
M8 x 68mm Bolt (8)—22
M8 Washer (13)—12
M6 Washer (42)—7
M8 Nylon Locknut (12)—30
M10 Nylon Locknut (14)—9
M10 x 90mm Bolt (7)—2
M6 x 16mm Screw (17)—2
M6 x 48mm Screw (35)—4M6 x 60mm Screw (16)—1
Page 21
60mm Square Bushing (53)—6
50mm Square Inner Cap (36)—11
50mm Square Outer Cap (40)—2
20mm x 40mm Inner Cap (44)—4
1" Round Inner Cap (41)—11
1” Angle Cap (5)—1
3/8" Dome Cap (3)—2
3/4" Round Inner Cap (43)—6
Page 22
PART LIST—Model No. 831.150471 R0997A
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.
Key Part
No. Qty. No. Description
1 1 139870 Spacer Tube 2 2 139871 Foam Grip 3 2 139872 3/8” Dome Cap 4 2 139873 Spotter Tube 5 1 139874 1” Angle Cap 6 8 139875 M8 x 58mm Carriage Bolt 7 2 139876 M10 x 90mm Bolt 8 22 139877 M8 x 68mm Bolt
9 2 139878 M10 x 48mm Bolt 10 3 130287 M10 x 75mm Bolt 11 2 139880 M10 x 152mm Bolt 12 30 139881 M8 Nylon Locknut 13 12 139882 M8 Washer 14 9 139883 M10 Nylon Locknut 15 - - - - - - Not Used 16 1 140207 M6 x 60mm Screw 17 2 140208 M6 x 16mm Screw 18 2 140209 Front Upright 19 2 140210 Rear Upright 20 1 140211 Base A 21 1 140212 Top Frame A 22 1 141606 Front Leg 23 2 140214 Cable Trap 24 2 140215 Pulley 25 2 140216 Backrest Tube 26 1 140218 Adjustment Bracket 27 2 140219 Handle 28 2 140220 Handgrip 29 1 140221 Backrest
Key Part
No. Qty. No. Description
30 2 140222 “U” Bracket 31 2 140222 Adjustment “U” Bracket 32 1 140223 Leg Lever 33 1 140224 Stabilizer 34 1 140225 Seat 35 4 140226 M6 x 48 Screw 36 11 140227 50mm Square Inner Cap 37 2 140228 Weight Rest 38 3 140229 Pad Tube 39 1 140230 Top Frame B 40 2 140231 50mm Square Outer Cap 41 11 140232 1” Round Inner Cap 42 7 140233 M6 Washer 43 6 140234 3/4” Round Inner Cap 44 4 140235 20mm x 40mm Inner Cap 45 4 140236 Cable Spacer 46 1 140237 “L” Pin 47 2 140238 Spring Clip 48 6 140239 Foam Pad 49 1 140240 Bench Frame 50 2 140241 Adjustment Bracket Spacer 51 2 140242 Cable 52 2 140243 Weight Carriage 53 6 140244 60mm Square Bushing 54 2 140245 Carriage Stop 55 1 140246 Base B
# 1 141602 User’s Manual # 1 131065 Exercise Poster
Page 23
21
31
23
24
51
27
28
2
3
30
53
51
52
53
54
18
19
37
20
31
48
48
5
32
22
38
48
48
38
48
34
49
25
29
26
33
54
53
52
53
51
39
30
23
24
51
27
28
2
3
19
37
18
4
55
9
14
7
14
36
36
8
13
45
45
41
10
14
13
8
13
12
12
41
41
41
8
12
12
12
6
6
8
12
36
41
36
43
43
43
36
14
10
36
13
12
36
8
8
12
12
8
8
16
17
8
40
40
12
13
14
11
44
35
46
11
14
35
44
50
8
13
7
36
36
14
45
14
10
41
12
12
12
13
8
41
41
41
41
12
12
8
6
6
12
9
14
47
4
41
42
42
42
42
50
36
36
8
12
1
EXPLODED DRAWING—Model No. 831.150471 R0997A
Page 24
Part No. 141602 G03215AC R0997B Printed in China © 1997 Sears, Roebuck and Co.
Model No. 831.150471
QUESTIONS?
If you find that:
• you need help assembling or operating the WEIDER®PRO 545
• a part is missing
• or you need to schedule repair service
call our toll-free HELPLINE
1-800-736-6879
Monday–Saturday, 7 am–7 pm Central Time (excluding holidays)
REPLACEMENT PART S
If parts become worn and need to be replaced, call the following toll­free number
1-800-FON-PART (1-800-366-7278)
The model number and serial number of your WEIDER®PRO 545 are listed on a decal attached to the frame. See the front cover of this manual to find the location of the decal.
All replacement parts are available for immediate purchase or special order when you visit your nearest SEARS Service Center. To request service or to order parts by telephone, call the toll-free numbers listed at the left.
When requesting help or service, or ordering parts, please be pre­pared to provide the following information:
• The MODEL NUMBER of the product (831.150471).
• The NAME of the product (WEIDER®PRO 545 Weight Bench).
• The PART NUMBER of the PART (see the PART LIST and the EXPLODED DRAWING at the center of this manual).
• The DESCRIPTION of the PART (see the PART LIST and the EXPLODED DRAWING at the center of this manual).
FULL 90 DAY WARRANTY
For 90 days from the date of purchase, if failure occurs due to defect in material or workmanship in this SEARS 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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