Weider 831.150850 User Manual

Page 1
USER’S MANUAL
Model No. 831.150850 Serial No.
Write the serial number in the space above for reference.
Serial Number Decal
CAUTION
Read all precautions and instruc­tions in this manual before using this equipment. Save this manual for future reference.
SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179
PATENT PENDING
®
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2
FULL 90 DAY WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
USING THE WEIGHT BENCH . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
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
Full 90 Day Warranty
Table of Contents
WEIDER is a registered trademark of ICON Health & Fitness, Inc.
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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 the age of 12 and pets
away from the weight bench at all times.
7. Always use an equal amount of weight on each side of your barbell (not included).
8. Do not use a barbell that is longer than five feet with the weight bench.
9. When you are using the leg lever, place a barbell with the same amount of weight on the weight rests to balance the bench.
10. Always wear athletic shoes for foot protec­tion while exercising.
11. Keep hands and feet away from moving parts.
12. The weight bench is designed to support a maximum of 360 pounds, including the user, a weight bar, and weights. Do not place more than 110 pounds, including a weight bar and weights, on the weight rests; do not place more than 50 pounds on the leg lever for nor­mal use; the leg lever can support 100 pounds when stationary.
13. When using the backrest in an inclined posi­tion, make sure that the support tube is fully seated in the adjustment brackets on the uprights.
14. If you feel pain or dizziness at any time while exercising, stop immediately and begin cool­ing down.
15. The weight bench is intended for home use only. Do not use the weight bench in any commercial, rental or institutional setting.
16. WARNING DECAL PLACEMENT: The decal shown below has been placed on the weight bench. If the decal is missing, or if it is not legible, please call our Customer Service Department toll-free at 1-800-736-6879, Monday through Saturday, 7 a.m. until 7 p.m. Central Time, to order a replacement decal. Apply the replacement decal in the location shown.
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. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.
Decal shown at 75%
To reduce the risk of serious injury, read the following important precautions before using the weight bench.
WARNING:
Important Precautions
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Backrest
Support Tube
Weight Rests
Seat
Weight Tube
Leg Lever
Thank you for selecting the versatile WEIDER®145 Weight Bench. The WEIDER®145 Weight Bench is designed to let you 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 WEIDER®145 Weight Bench will help you to achieve the specific results you want.
For your benefit, read this manual carefully before using the WEIDER®145 Weight Bench. If you have
additional questions, please call our Customer HELPLINE toll-free 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 831.150850. The serial number can be found on a decal attached to the WEI­DER®145 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.
Before You Begin
Uprights
Foam Pads
Curl Pad
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5
M10 x 130mm Bolt (9)–1
M8 Washer (17)–11
M10 Washer (29)–4
M10 Nylon Locknut (30)–6
M10 x 70mm Bolt (26)–5
M8 x 16mm Bolt (28)–3
M8 x 40mm Bolt (27)–8
M8 x 55mm Bolt (25)–2
M8 Nylon Locknut (34)—2
M6 x 16mm Screw (24)–2
This chart is provided to help you identify the small parts used in assembly. 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. The number in
parenthesis below each part refers to the key number of the part. The second number refers to the quantity needed for assembly.
Part Identification Chart
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6
Before beginning assembly, carefully read the following information and instructions:
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 on the page 5.
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
• Lubricant, such as grease or petroleum jelly plus soapy water.
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.
2
1
1. Before assembling this product, be sure that
you have read and understand the information in the box above.
Position the Crossbar with the warning decal facing up as shown. Attach the Crossbar (3) to Upright A (1) with two M10 x 70mm Bolts (26), a Support Plate (14) and two M10 Nylon Locknuts (30). The
Upright must be oriented as shown.
Attach the Crossbar (3) to Upright B (15) in the same manner.
2. Attach the Front Leg (8) to the Frame (2) with three M8 x 16mm Bolts (28) and three M8 Washers (17).
Assembly
26
14
14
26
3
15
30
8
28
28
17
2
17
1
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3. Attach the Frame (2) to the Crossbar (3) with two M8 x 55mm Bolts (25) and two M8 Nylon Locknuts (34).
4. Press a 50mm Square Bushing (31) onto each Upright (1, 15) and tap them in place with a rubber mallet.
Slide a Weight Rest (16) into Upright A (1). Align one of the adjustment holes in the Weight Rest with the adjustment hole in the Upright. Tighten the Large Threaded Knob (20) into the adjustment hole in the Upright.
Attach the other Weight Rest (16) to Upright B (15) in the same manner.
5. Tap a 38mm Square Inner Cap (32) into each end of the Leg Lever (4).
Tap a 25.4mm Round Inner Cap (21) into each end of the weight tube.
6. Lubricate the M10 x 70mm Bolt (26). Attach the Leg Lever (4) to the Front Leg (8) with the Bolt, two M10 Washers (29) and the M10 Nylon Locknut (30).
6
3
4
5
34
25
16
16
31
15
32
4
30
26–Lubricate
29
8
29
21
4
21
32
Weight Tube
20
20
31
1
25
3
2
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7. Press two 19mm Round Inner Caps (33) into each Short Pad Tube (10). Press two 19mm Round Inner Caps into the Long Pad Tube (23).
Insert the Short Pad Tubes (10) into the holes in the Leg Lever (4). Slide two Foam Pads (22) onto each Pad Tube.
Insert the Long Pad Tube (23) into the holes in the bracket on the Front Leg (8). Slide a Foam Pad (22) onto each end of the Long Pad Tube.
8. Press a 1” Square Inner Cap (18) into the indicated end of each Backrest Tube (5).
Attach each Backrest Tube (5) to the Backrest (6) with two M8 x 40mm Bolts (27) and two M8 Washers (17). The Backrest Tubes must be ori-
ented as shown.
Do not tighten the four Bolts yet.
9. Press a 1” Square Inner Cap (18) into each end of the Support Tube (7). Set the Support Tube into the highest set of adjustment brackets on the Uprights (1, 15).
Lubricate the M10 x 130mm Bolt (9). Attach the Backrest Tubes (5) to the Frame (2) with the Bolt, two M10 Washers (29) and an M10 Nylon Locknut (30). Do not overtighten the Nylon Locknut.
Rest the Backrest (6) on the Support Tube (7).
Tighten the four M8 x 40mm Bolts (27) securing the support tubes to the seat (see Step 8).
10. Attach the Seat (11) to the seat support brackets on the Frame (2) with four M8 x 40mm Bolts (27) and four M8 Washers (17).
10
7
8
9
22
33
33
33
8
22
6
5
18
29
30
9
2
2
11
17
27
17
29
1
5
15
7
17
17
27
27
18
23
4
10
33
22
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9
11. Attach the Curl Pad (12) to the Curl Upright (13) with two M6 x 16mm Screws (24).
Slide the Curl Upright (13) into the Front Leg (8). Align one of the adjustment holes in the Curl Upright with the adjustment hole in the Front Leg. Tighten the Small Threaded Knob (19) into the adjustment hole in the Front Leg.
12. Make sure that all parts are properly tightened
before you use the weight bench.
11
12
13
19
8
24
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4
Weight Tube
ADJUSTING THE BACKREST
The Backrest (6) can be used in a level position, two incline positions or a decline position. To use the Backrest in a level position, first lift the Backrest. Insert the Support Tube (7) into the lowest set of adjustment brackets in the Uprights (1, 15). Lay the Backrest Tubes (5) on the Support Tube.
To use the Backrest (6) in an incline position, first lift the Backrest. Insert the Support Tube (7) into one of the two upper sets of adjustment brackets in the Uprights (1,
15). Lay the Backrest Tubes (5) on the Support Tube.
To use the Backrest (6) in a decline position, lift the Backrest and remove the Support Tube. Lay the Backrest Tubes (5) on the Crossbar (3).
ADJUSTING THE WEIGHT RESTS
To adjust the Weight Rests (16), remove the Large Threaded Knobs (20) from the Uprights (1, 15). Move the Weight Rests to the desired height. Replace the Large Threaded Knobs. The Weight Rests must be set
to the same heights.
ATTACHING WEIGHTS TO THE WEIGHT BENCH
Note: Remove the Curl Upright before using the Leg lever (see Assembly, step 11 on page 9).
To use the Leg Lever (4), slide the desired weights (not included) onto the weight tube.
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 11 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.
16
16
15
20
20
1
7
1
15
3
6
5
Using the Weight Bench
WARNING: Do not place more than 50 pounds on the Leg Lever for normal use.
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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 continue to adapt and grow. Each 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 12 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
Exercise Guidelines
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during the return stroke; never hold your breath. Rest 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 13 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
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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.
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Key No. Qty. Description
1 1 Upright A 2 1 Frame 3 1 Crossbar 4 1 Leg Lever 5 2 Backrest Tube 6 1 Backrest 7 1 Support Tube 8 1 Front Leg
9 1 M10 x 130mm Bolt 10 2 Short Pad Tube 11 1 Seat 12 1 Curl Pad 13 1 Curl Upright 14 2 Support Plate 15 1 Upright B 16 2 Weight Rest 17 11 M8 Washer 18 4 1” Square Inner Cap
Key No. Qty. Description
19 1 Small Threaded Knob 20 2 Large Threaded Knob 21 2 25.4mm Round Inner Cap 22 6 Foam Pad 23 1 Long Pad Tube 24 2 M6 x 16mm Screw 25 2 M8 x 55mm Bolt 26 5 M10 x 70mm Bolt 27 8 M8 x 40mm Bolt 28 3 M8 x 16mm Bolt 29 4 M10 Washer 30 6 M10 Nylon Locknut 31 2 50mm Square Bushing 32 2 38mm Square Inner Cap 33 6 19mm Round Inner Cap 34 2 M8 Nylon Locknut
# 1 User’s Manual # 1 Exercise Poster
“#” 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.
Part List—Model No. 831.150850
R1099B
Page 15
6
5
11
2
4
10
10
22
22
22
22
8
3
14
15
7
16
19
23
22
33
33
33
33
30
29
29
26
32
32
33
21
21
33
22
26
30
34
16
31
18
18
31
27
17
17
27
1
30
30
17
17
17
28
28
28
17
17
27
25
25
29
30
29
9
5
18
24
12
13
20
20
15
Exploded Drawing—Model No. 831.150850
R1099B
Page 16
Part No. 147267 H01516-C R1099B Printed in USA © 1999 Sears, Roebuck and Co.
Model No. 831.150850
QUESTIONS?
If you find that:
• you need help assembling or operating the WEIDER®145
• 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®145 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 (831.150850)
• The NAME of the product (WEIDER
®
145 Weight Bench)
• The PART NUMBER of the PART (see the PART LIST and the EXPLODED DRAWING on pages 14 and 15 of this manual)
• The DESCRIPTION of the PART (see the PART LIST and the EXPLODED DRAWING on pages 14 and 15 of this manual).
SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179
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