Weider 831.15609.0 User Manual

Page 1
Model No. 831.15609.0 Serial No.
Serial Number Decal (under seat)
• Assembly
• Adjustments
• Part List and Drawing
WEIGHT BENCH EXERCISER
User’s Manual
CAUTION
Read all precautions and instruc­tions in this manual before using this equipment. Save this manu al for future reference.
­Sears, Roebuck and Co., Hoffman Estates, IL
60179
Page 2
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
DJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
A
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
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.
WARNING DECAL PLACEMENT
The decal shown here has been placed on the weight bench. If the decal is missing or illegible, please 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 decal in the location shown.
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IMPORTANT PRECAUTIONS
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 and all warnings on the weight bench 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. Keep the weight bench indoors, away from moisture and dust. Place the weight bench on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there is enough clearance around the weight bench to mount, dismount, and use the weight bench.
5. Inspect and properly tighten all parts regular­ly. Replace any worn parts immediately.
6. Keep children under 12 and pets away from the weight bench at all times.
10. The weight bench is designed to support a maximum user weight of 300 pounds, and a maximum total weight of 510 pounds. Do not place more than 210 pounds, including a bar­bell and weights, on the weight rests. Do not place more than 130 pounds on the leg lever or weight carriage. Note: The weight bench does not include a barbell or weights.
11. Do not sit on the top end of the backrest; this will cause the weight bench to tip.
12. Always make 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. 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.
7. Keep hands and feet away from moving parts.
8. Always wear athletic shoes for foot protec­tion while exercising.
Always exercise with a partner
9. are performing bench press exercises, your partner should stand behind you to catch the barbell if you cannot complete a repetition.
. When you
15. Make sure that the adjustment pin and weight rest knobs are inserted completely and tightened into the uprights before begin­ning any exercise.
Always remove the curl post and lat tower
16. from the front leg before using the leg lever.
If you feel pain or dizziness at any time while
17. 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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BEFORE YOU BEGIN
Thank you for selecting the versatile WEIDER®PRO 260 weight bench. The weight bench offers an impres­sive array of weight stations designed to develop every major muscle group of the body. Whether your
oal is to tone your body, build dramatic muscle size
g 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
Lat Bar
Lat Tower
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 831.15609.0. The serial
umber can be found on a decal attached to the
n 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.
ASSEMBLED DIMENSIONS: Height: 79 in. / 201 cm Width: 40 in. / 102 cm Depth: 70 in. / 178 cm
®
Weight Rest
Backrest
Weight Carriage
Leg Lever
Weight Tube
Weight Rest Knob
Upright
Storage Tube
Seat
Backrest
Bracket
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ASSEMBLY
Make Things Easier for Yourself
Everything in this manual is designed to ensure
hat the weight bench can be assembled suc-
t cessfully by almost anyone. However, the weight bench has many parts and the assembly process will take time. By setting aside plenty of time, assembly will go smoothly.
Before beginning assembly, carefully read the following information and instructions:
Assembly requires two people.
Because of its weight and size, the weight bench
should be assembled in the location where it will be used. Make sure that there is enough clear­ance to walk around the weight bench as you assemble it.
Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until 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 PART IDENTIFICATION CHART.
The included grease, and the following tools (not included) may be required for assembly:
• Two adjustable wrenches
• One rubber mallet
• One standard screwdriver
• One Phillips screwdriver
• Clear tape or masking tape, 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.
Before beginning assembly, make sure you understand the information in the box above. For help identifying small parts, use the PART IDENTIFICATION CHART in the center of this manual.
Lift the Weight Rest (7) in the Left Upright (6) and secure it with a Weight Rest Knob (23).
Orient the Crossbar (4) as shown. Attach the Crossbar to the Left Upright (6) with two Joint Plates (18), four M10 x 75mm Bolts (42), and four M10 Nylon Locknuts (43).
Locknuts.
Attach the Crossbar (4) to the Right Upright (5) in the same manner.
Do not tighten the
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5
4
Name Decal
18
42
18
43
6
7
23
43
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2. Attach the Bench Frame (1) to the Front Leg (2) with two M10 x 65mm Bolts (40), two M10
ashers (44), and two M10 Nylon Locknuts (43).
W
Do not tighten the Locknuts.
2
40
1
44
40
43
2
3. Attach the Bench Frame (1) to the Crossbar (4) with two M10 x 81mm Bolts (41) and two M10 Nylon Locknuts (43).
Tighten the M10 Nylon Locknuts (43) used in steps 1 through 3.
4. Attach the Weight Tube (16) inside the Leg Lever (3) with an M8 x 58mm Bolt (52), two M8 Washers (56), a 10mm Spacer (32), and an M8 Nylon Locknut (55).
Press the 25mm Round Angled Cap (28) onto the Weight Tube (16).
Grease an M10 x 68mm Bolt (54). Lever (3) with the Bolt and an M10 Nylon Locknut
Do not overtighten the Locknut; the Leg
(43).
Lever must be able to pivot easily.
Attach the Leg
3
4
43
41
3
56
41
43
52
28
2
Grease
54
1
4
55
32
56
16
5. Orient the Backrest Frames (12) with the indicat­ed holes closer to the bottom. Frames to the Backrest Bracket (10) with four M6 x 40mm Bolts (49), four M6 Washers (48), and four M6 Nylon Locknuts (51). Do not tighten the
Locknuts.
Attach the Backrest
5
49
48
12
10
51
48
Holes
51
48
48
49
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6. Orient the Backrest (13) as shown. Attach the Backrest to the Backrest Frames (12) with four
6 x 40mm Bolts (49) and four M6 Washers (48).
M
Do not tighten the Bolts.
6
Wide
End
12
3
1
12
48
7. Insert the Backrest Bracket (10) through the Bench Frame (1).
Grease an M10 x 168mm Bolt (50). Attach the Backrest Frames (12) to the Bench Frame (1) with the Bolt and an M10 Nylon Locknut (43).
not overtighten the Locknut; the Backrest Frames must be able to pivot easily.
Attach the Adjustment Pin (25) to the Bench Frame (1) with an M4 x 16mm Screw (45). Engage the Pin into the Bench Frame and the Backrest Bracket (10).
Tighten the M6 x 40mm Bolts (49) and M6 Nylon Locknuts (51) used in steps 5 and 6.
8. Orient the Seat (14) as shown. Attach the Seat to the Bench Frame (1) with four M6 x 16mm Screws (39).
Do
48
49
7
12
10
43
1
8
50
14
48
49
25
45
Wide
End
1
39
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9. Insert a Pad Tube (19) into the Leg Lever (3). Slide two Foam Pads (20) onto the Pad Tube.
Repeat this step with the other two Pad Tubes
19) and the Leg Lever (3) and Front Leg (2).
(
9
2
3
20
19
19
19
20
10. Attach the Curl Pad (15) to the Curl Post (11) with two M6 x 16mm Screws (39).
11. Route the Lat Cable (35) through the Lat Tower (8) and over the Pulley (38). Make sure that the Cable is under the lat rest bar. Attach the Pulley inside the Lat Tower with an M10 x 60mm Bolt (47), two M10 Washers (44), two 10mm Large Spacers (31), and an M10 Nylon Locknut (43).
10
11
43
44
38
31
15
11
39
Lat Rest
Bar
35
44
31
47
8
12. Insert an M10 x 19mm Bolt (53) into the bracket on the W
Slide the Weight Carriage (9) onto the Lat Tower (8). Make sure the bracket on the W
Carriage and the lat rest on the Lat T step 11) are on opposite sides of the Lat Tower.
19mm Bolt (53) with an M10 Nylon Locknut (43).
Make sure that all parts are properly tightened
13. before the weight bench is used. The use of all remaining parts will be explained in ADJUST­MENTS, beginning on the following page.
eight Carriage (9).
eight
ower (see
Attach the Lat Cable (35) to the M10 x
12
8
35
43
53
Bracket
9
8
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ADJUSTMENTS
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 11 for impor­tant information about how to get the most benefit from your exercise program. Also, refer to the accompanying exercise guide to see the correct form for each exercise.
ake sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediate-
M ly. 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 or inclined posi­tion, lift the Backrest and insert the Adjustment Pin (25) through the Bench Frame (1) and a hole in the Backrest Bracket (10).
10
13
4
1
25
Adjustment
Holes
ADDING WEIGHT
To use the Weight Carriage (9) or the Leg Lever (3), slide the desired weights (not included) onto the Weight Carriage or the Weight Tube (16). Secure the weights on the Weight Carriage with the Spring Clips (36).
WARNING: Do not place more than
150 pounds on the Weight Carriage (9) or
eight Tube (16).
W
Unused weights can be stored on the tubes on the Uprights (not shown).
ADJUSTING THE WEIGHT RESTS
To change the height of the Weight Rests (7), remove
eight Rest Knobs (23). Position the W
the W Rests to the desired height in the Uprights (5, 6) and secure them with the Weight Rest Knobs.
eight
WARNING: Always set both Weight
Rests (7) at the same height. Make sure the Weight Rest Knobs (23) are inserted into both the Upright (5 and 6) and the W
eight Rest.
23
Weight
9
3
36
16
7
5
7
6
23
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ATTACHING THE CURL PAD
or some exercises, the Curl Pad (15) must be
F attached to the weight bench. Remove the 45mm
hick Square Inner Cap (57) from the Front Leg (2).
T
Insert 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. Fully tighten the Curl Knob (34) into the Front Leg.
The Lat Tower (8) can be attached in the same way.
Note: When the Curl Pad (15) or Lat Tower (8) is not in use, the 45mm Thick Square Inner Cap (57) should be inserted into the Front Leg (2).
ATTACHING THE LAT BAR
Attach the Lat Bar (17) to the Lat Cable (35) with a Cable Clip (37). Remove the Lat Bar when performing an exercise that does not require it.
8
15
11
57
34
2
35
37
17
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EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
o increase the size and strength of your muscles,
T push them close to their maximum capacity. Your mus­cles will 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 weight 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 weight for each exercise depends upon the individual user. You must gauge your limits and select the amount of weight 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 weight.
Toning
You can tone your muscles by pushing them 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
Cross training is an ef 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 exercise cycle or an elliptical exerciser
• 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.
ficient way to get a complete and
Tuesday and Thursday.
, on
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the exact length of time for each workout,
s well as the number of repetitions or sets completed,
a 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 accompany ing this manual you will find photographs showing the correct form for several exercises, and a list of the muscles affected. Refer to 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.
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Rest for a short period of time after each set. The
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)
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.
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
ithout strain. Stretching at the end of each workout
w is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. The chart on pages 13 and 14 of this manual can be pho­tocopied and used to schedule and record your work­outs. 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.
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MONDAY
ate:
D
/
EXERCISE WEIGHT SETS REPS
/
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
AEROBIC EXERCISE
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
FRIDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
Make photocopies of this page for scheduling and recording your workouts.
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MONDAY
ate:
D
/
EXERCISE WEIGHT SETS REPS
/
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
AEROBIC EXERCISE
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
FRIDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
Make photocopies of this page for scheduling and recording your workouts.
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M6 Washer (48)
M10 Nylon Locknut (43)
M10 x 168mm Bolt (50)
M4 x 16mm Screw (45)
M8 Washer (56)
M10 x 75mm Bolt (42)
M10 x 81mm Bolt (41)
M10 x 65mm Bolt (40)
M8 Nylon Locknut (55)
M8 x 58mm Bolt (52)
M6 x 16mm Screw (39)
M10 x 68mm Bolt (54)
M6 Nylon Locknut (51)
M6 x 40mm Bolt (49)
M10 x 60mm Bolt (47)
M10 x 19mm Bolt (53)
M10 Washer (44)
PART IDENTIFICATION CHART
efer to the drawings below to identify small parts used in assembly. The number in parentheses by each draw-
R ing is the key number of the part, from the PART LIST in the center of this manual.
may have been pre-attached. If a part is not in the parts bag, check to see if it has been pre-attached.
Note: Some small parts
Page 16
PART LIST—Model No. 831.15609.0 R0805A
ey No. Qty. Description Key No. Qty. Description
K
1 1 Bench Frame 2 1 Front Leg 3 1 Leg Lever 4 1 Crossbar 5 1 Right Upright 6 1 Left Upright 7 2 Weight Rest 8 1 Lat Tower
9 1 Weight Carriage 10 1 Backrest Bracket 11 1 Curl Post 12 2 Backrest Frame 13 1 Backrest 14 1 Seat 15 1 Curl Pad 16 1 Weight Tube 17 1 Lat Bar 18 4 Joint Plate 19 3 Pad Tube 20 6 Foam Pad 21 2 Weight Rest Cap 22 2 Square Bushing 23 2 Weight Rest Knob 24 2 Lat Tower Bushing 25 1 Adjustment Pin 26 3 45mm Square Inner Cap 27 2 25mm x 51mm Inner Cap 28 1 25mm Round Angled Cap 29 4 25mm Square Inner Cap 30 2 Lat Handgrip 31 2 10mm Large Spacer
32 1 10mm Spacer 33 4 25mm Round Inner Cap 34 1 Curl Knob 35 1 Lat Cable 36 2 Spring Clip 37 1 Cable Clip 38 1 Pulley 39 6 M6 x 16mm Screw 40 2 M10 x 65mm Bolt 41 2 M10 x 81mm Bolt 42 8 M10 x 75mm Bolt 43 16 M10 Nylon Locknut 44 4 M10 Washer 45 5 M4 x 16mm Screw 46 6 19mm Round Inner Cap 47 1 M10 x 60mm Bolt 48 8 M6 Washer 49 8 M6 x 40mm Bolt 50 1 M10 x 168mm Bolt 51 4 M6 Nylon Locknut 52 1 M8 x 58mm Bolt 53 1 M10 x 19mm Bolt 54 1 M10 x 68mm Bolt 55 1 M8 Nylon Locknut 56 2 M8 Washer 57 2 45mm Thick Square Inner Cap 58 1 25mm Thin Round Inner Cap
# 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.
Page 17
45
25
41
41
43
1
40
40
39
39
14
34
57
2
27
27
28
44
43
26
3
26
58
26
16
56
52
56
32
55
33
24
33
9
43
35
24
53
8
36
37
38
43
44
31
57
31
44
47
35
30
30
17
7
7
45
45
21
22
23
5
33
10
51
51
49
48
29
48
49
48
29
13
12
43
48
48
50
49
48
43
43
42
42
18
18
18
15
11
39
20
20
46
46
46
46
19
19
33
23
21
22
45
45
6
4
54
43
EXPLODED DRAWING—Model No. 831.15609.0 R0805A
Page 18
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 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 817W
Part No. 231099 R0805A Printed in China © 2005 Sears, Roebuck and Co.
BENCH EXERCISER is used commercially or for
A, Hoffman Estates, IL
60179
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