Page 1
WE|IDER
Model No. 831.15706.0
Serial No.
Write the serial number Jn the
space above for reference.
Serial Number Decal (under seat)
, Assembly
WEIGHT BENCH EXERCISER
User's Manual
, Adjustment
, Part List and Drawing
_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
Page 2
TABLE OF CONTENTS
WARNING DECAL PLACEMENT ............................................................. 2
IMPORTANT PRECAUTIONS ................................................................ 3
BEFORE YOU BEGIN ...................................................................... 4
PART IDENTIFICATION CHART .............................................................. 5
ASSEMBLY .............................................................................. 6
ADJUSTMENT ............................................................................ 8
EXERCISE GUIDELINES ................................................................... 9
PART LIST .............................................................................. 10
EXPLODED DRAWING ..................................................................... 11
ORDERING REPLACEMENT PARTS .................................................. Back Cover
90-DAY FULL WARRANTY .......................................................... Back Cover
WARNING DECAL PLACEMENT
The decals shown here have been
placed on the weight bench, if a decal
is missing or illegibJe, call 1=877-992=
5999 and order a free replacement
decal. Apply the decal in the location
shown. Note: The decals may not be
shown at actual size.
label iged, illegible or removed.
Page 3
iMPORTANT PRECAUTIONS
AWARNING: Toreducetheriskofseriousinjury,readthefollowingimportantprecautions
before using the weight bench.
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 ade- 8. The weight bench is designed to support a
quately informed of all precautions, maximum weight of 410 Ibs. (186 kg) includ-
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 it.
5. Inspect and properly tighten all parts regular-
ly. Replace any worn parts immediately.
6. Keep children under age 12 and pets away
from the weight bench at all times.
7. Always wear athletic shoes for foot protec-
tion while exercising.
ing a maximum user weight of 300 ibs. (136
kg). Do not use more than 110 Ibs. (50 kg) of
weight with the weight bench.
9. Always make sure that the locking pin is fully
inserted into the pivot bracket and the frame
before you exercise.
10. if you feel pain or dizziness while exercising,
stop immediately and cool down.
_WARNING: Beforebeginningth_soranyexerciseprogram,consultyoorphysician.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.
3
Page 4
BEFORE YOU BEGIN
Thank you for selecting the versatile WELDER®PRO
230 weight bench. The weight bench is designed to
help develop the major muscle groups of the upper
body. Whether your goal is to tone your body, build
dramatic muscle size and strength, or improve your
cardiovascular system, the weight bench will help you
to achieve the specific results you want.
For your benefit, read this manual carefully before
using the weight bench. If you have questions after
ASSEMBLED DIMENSIONS:
Height: 54 in. (137 cm)
Width: 18 in. (46 cm)
Depth: 40 in. (102 cm)
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 831.15706.0. The serial
number can be found on a decal attached to the
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.
Backrest
Seat
Locking Pin
Pivot Bracket
Front Leg
Foam Pad
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PART iDENTiFiCATiON CHART
See the drawings below to identifysmall parts used in assembly. The number in parentheses by each drawing is
the key number of the part, from the PART LIST on page 10 of this manual. Note: Some parts may have been
pre-assembled for shipping purposes, if you cannot find a part in the parts bags, check to see if it has
been pre-assembled, if a part is missing, call 1-877-992-5999.
]
MIO Large Washer (27)
]
MIO Washer (20)
MIO Nylon Locknut (19)
H
M6 Washer (22)
MIO x 20mm Bolt (25)
M6 x 16mm Bolt (24)
M4 x 16mm Screw (28)
M6 x 60mm Bolt (17)
MIO x 63mm Carnage Bolt (18
D
MIO x 63mm Bolt (16)
MIO x 70mm Bolt (26)
MIO x 85mm Bolt (23)
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ASSEMBLY
Make Assembly Easier
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
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.
Before beginning assembly, carefully read the
following information and instructions:
, Assembly requires two persons.
, 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 clear-
ance 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.
As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
• For help identifying small parts, see the PART
IDENTIFICATION CHART on page 5.
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 _ _
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.
Locate the Stabilizer (4) without the warning decal.
Attach the Stabilizer to the Front Leg (2) with two
MIO x 63mm Carriage Bolts (18) and two MIO
Nylon Locknuts (19). Do not tighten the Nylon
Locknuts yet.
Attach the Frame (1) to the Front Leg (2) with two
MIO x 63mm Bolts (16), two MIO Large Washers
(27), and two MIO Nylon Locknuts (19). Do not
tighten the Nylon Locknuts yet.
27
27
2"
6
Page 7
Attach the other Stabilizer (4) to the Rear Leg (3)
3. 3
with two MIO x 63mm Carriage Bolts (18) and two
MIO Nylon Locknuts (19). Do not tighten the
Nylon Locknuts yet.
Attach the Rear Leg (3) to the Frame (1) with two
MIO x 20mm Bolts (25) and two MIO Washers
(20).
Tighten the M10 Nylon Locknuts (19) used in
steps 1-3.
Insert a Pad Tube (10) into the Front Leg (2). Wet
the ends of the Pad Tube with soapy water, and
slide two Foam Pads (9) onto the Pad Tube.
Repeat this step with the other Pad Tube (10).
18
19
10
Attach the Pivot Bracket (6) to the Backrest
Frame (5) with two MIO x 70mm Bolts (26) and
two MIO Nylon Locknuts (19). Do not tighten the
Nylon Locknuts yet.
Insert the Pivot Bracket (6) into the slot in the
Frame (1).
Apply some of the included grease to the MIO x
85mm Bolt (23). Attach the Backrest Frame (5) to
the Frame (1) with the Bolt and an MIO Nylon
Locknut (19). Do not overtighten the Nylon
Locknut; the Backrest Frame must pivot easily.
Attach the tether on the Locking Pin (21) to the
bottom of the Frame (1) with an M4 x 16mm
Screw (28). Next, insert the Locking Pin into the
Frame and through an adjustment hole in the
Pivot Bracket (6).
19
Slot
19
Attach an MIO x 20mm Bolt (25) and an MIO
Nylon Locknut (19) to the hole near the end of the
Pivot Bracket (6).
Tighten the M10 Nylon Locknuts (19) used in
step 5.
Tether 25
6
7
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OrienttheBackrest(7)asshown.Attachthe
7. 7
BackresttotheBackrestFrame(5)withfourM6x
t 6ramBolts(24).
AttachtheSeat(8)totheFrame(1)withfourM6
x60mmBolts(17)andfourM6Washers(22).
24
5"
Makesure that all parts are properly tightened
before you use the weight bench.
ADJUSTMENT
ADJUSTING THE BACKREST
The Backrest (7) can be used in a declined position,
a level position, or any of four inclined positions. To
adjust the Backrest, first remove the Locking Pin (21)
from the Frame (1). Move the Backrest to the desired
position, and reinsert the Locking Pin into the Frame
and an adjustment hole in the Pivot Bracket (6).
WARNING: Makesorethatthe
Locking Pin (21) is fully inserted through the
Frame (!)and the Pivot Bracket (6),
17
Adj
Holes
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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 mus-
cles will continually adapt and grow as you progres-
sively 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 mod-
erate percentage of their capacity. Select a moderate
amount of resistance and increase the number of rep-
etitions 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 com-
pleting more sets rather than by using high amounts of
resistance.
Weight Loss
To lose weight, use a low amount of resistance and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
Cross Training
Cross training is an efficient way to get a complete and
well-balanced fitness program. An example of a bal-
anced program follows:
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,
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 exer-
cise will reshape and strengthen your body, plus devel-
op your heart and lungs.
PERSONALiZiNG YOUR EXERCISE PROGRAM
Determining the appropriate length of time for each
workout, and the number of repetitions or sets to com-
plete, is an individual matter. Avoid overdoing it during
the first few months of your exercise program.
Progress at your own pace and be sensitive to your
body's signals. If you experience pain or dizziness
while exercising, stop immediately and cool down.
Find out what is wrong before continuing. Remember
that adequate rest and a proper diet are important fac-
tors 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 deliver-
ing more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercis-
es. 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 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
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.
Perform the repetitions in each set smoothly and with-
out pausing. The exertion stage of each repetition
should last about half as long as the return stage.
Proper breathing is important. Exhale during the exer-
tion stage of each repetition and inhale during the
return stroke. Never hold your breath.
Page 10
Restforashortperiodoftimeaftereachset.The
idealrestingperiodsare:
•threeminutesaftereachsetforamusclebuilding
workout.
•oneminuteaftereachsetforatoningworkout.
•30secondsaftereachsetforaweightlossworkout.
slowlyasyoustretchanddonotbounce.Easeinto
eachstretchgraduallyandgoonlyasfarasyoucan
withoutstrain.Stretchingattheendofeachworkout
isaneffectivewaytoincreaseflexibility.
STAYING MOTIVATED
Plantospendthefirstfewweeksfamiliarizingyourself
withtheequipmentandlearningtheproperformfor
eachexercise.
COOLINGDOWN
Endeachworkoutwith5to10minutesofstretching.
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. The key to achieving the
greatest results is to make exercise a regular and
enjoyable part of your everyday life.
Includestretchesforbothyourarmsandlegs.Move
PART LIST--Model No. 831.15706.0
Key No. Qty. Description Key No. Qty. Description
1 1 Frame 17 4 M6 x 60mm Bolt
2 1 Front Leg 18 4 MIO x 63mm Carriage Bolt
3 1 Rear Leg 19 10 MIO Nylon Locknut
4 2 Stabilizer 20 2 MIO Washer
5 1 Backrest Frame 21 1 Locking Pin
6 1 Pivot Bracket 22 4 M6 Washer
7 1 Backrest 23 1 MIO x 85mm Bolt
8 1 Seat 24 4 M6 x 16mm Bolt
9 4 Foam Pad 25 3 MIO x 20mm Bolt
10 2 Pad Tube 26 2 MIO x 70mm Bolt
11 4 19mm Round Inner Cap 27 2 M10 Large Washer
12 4 50mm Round Outer Cap 28 1 M4 x 16mm Screw
13 4 50mm Square Inner Cap * User's Manual
14 1 45mm Square Inner Cap , Exercise Guide
15 1 25mm x 50mm Inner Cap * Grease Packet
16 2 MIO x 63mm Bolt
RO407A
Note: 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 1-877-992-5999. *These parts are not illustrated.
10
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EXPLODED DRAWING--Model No. 831.15706.0 Ro4o7A
15
\
11
14
18
12
23
13
12
27
9 11
12
4
18
11
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For repair--in your home--of all major brand appliances, lawn and garden equipment,
or heating and cooling systems, no matter who made it, no matter who sold it!
For the replacement parts, accessories, and user's manuals that you need to do-it-yourself.
For Sears professional installation of home appliances
and items like garage door openers and water heaters.
1-800-4-MY-HOM E® (1-800-469-4663)
Callanyt,me,dayero,ght_U.S.A.andOanada)
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Our Home
For repair of carry-in items like vacuums, lawn equipment,
and electronics, call or go on-line for the location of your nearest
Sears Parts & Repair Center.
1"800"488" 1222 Call anytime, day or night (U.S.A. only)
wwweearecom
To purchase a protection agreement (U.S.A.)
or maintenance agreement (Canada) on a product serviced by Sears:
1-800-827-6655 (U.S.A.) 1-800-361-6665 (Canada)
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90-DAY FULL WARRANTY
F
If this Sears WEIGHT BENCH EXERCISER fails due to a defect in material or workmanship within 90
days of the date of purchase, call 1-800-4-MY-HOME _>(1-800-469-4663) to arrange for free repair (or
replacement if repair proves impossible).
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., Hoffman Estates, IL 60179
,. J
Part No. 257342 RO407A Printed in China © 2007 ICON IP, Inc.
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