This drawing shows the location(s) of the warning decal(s).
If a decal is missing or illegible, call 1-877-992-5999 and
request a free replacement decal. Apply the decal in the
location shown. Note: The decal(s) may not be shown at
actual size.
2
Page 3
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on the weight bench before using the weight bench.
Sears assumes no responsibility for personal injury or property damage sustained by or through the
use of this product.
1. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
2. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or persons with pre-existing health problems.
3. The weight bench is not intended for use by
persons with reduced physical, sensory, or
mental capabilities or lack of experience and
knowledge, unless they are given supervision or instruction about use of the weight
bench by someone responsible for their
safety.
4. Use the weight bench only as described in
this manual.
5. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
6. Keep the weight bench indoors, away from
moisture and dust. Do not put the weight
bench in a garage or covered patio, or near
water.
7. Place the weight bench on a level surface,
with enough clearance around the weight
bench to mount, dismount, and use the
weight bench. To protect the floor or carpet
from damage, place a mat under the weight
bench.
8. Inspect and properly tighten all parts each
time the weight bench is used. Replace any
worn parts immediately.
9. Keep children under age 13 and pets away
from the weight bench at all times.
10. Keep hands and feet away from moving
parts.
11. Always wear athletic shoes for foot
protection while using the weight bench.
12. The weight bench is designed to support a
maximum user weight of 300 lbs. (136 kg).
Do not place more than 310 lbs. (141 kg),
including a barbell and weight plates (not
included), on the weight rests. Do not place
more than 150 lbs. (68 kg) on the leg lever.
13. Always place the same amount of weight on
both ends of your barbell. While adding or
removing weights, always keep some weight
on both ends of your barbell to prevent the
barbell from tipping. Always secure weights
with your spring collars.
14. Before you use the weight bench, make sure
that the backrest support is properly inserted
into a pair of brackets on the main frame. In
addition, make sure that the seat pin is fully
inserted into the seat support and the post
frame. See the drawing on page 4 to identify these parts.
15. Before you use the weight rests, make sure
that the weight rests are properly attached
to the uprights. In addition, make sure that
the spotters are properly attached to the
uprights.
16. Always exercise with a partner. Your partner
should be ready to catch your barbell if you
cannot complete a repetition.
17. Over exercising may result in serious injury
or death. If you feel faint, if you become short
of breath, or if you experience pain while
exercising, stop immediately and cool down.
3
Page 4
BEFORE YOU BEGIN
Thank you for selecting the WEIDER® PRO 395
weight bench. The versatile PRO 395 weight bench is
designed to develop every major muscle group of the
body. Whether your goal is to have a shapely figure,
dramatic muscle size and strength, or a healthier cardiovascular system, the weight bench will help you to
achieve the specific results you want.
For your benefit, read this manual carefully before
using the weight bench. If you have questions after
Weight Rest
Upright
Spotter
Weight Storage Tube
reading this manual, please see the back cover of this
manual. To help us assist you, note the product model
number and serial number before contacting us. The
model number and the location of the serial number
decal are shown on the front cover of this manual.
Before reading further, please review the drawing
below and familiarize yourself with the labeled parts.
Length: 6 ft. 11 in. (212 cm)
Width: 5 ft. 8 in. (172 cm)
Curl Pad
Backrest
Seat
Leg Lever
Seat Support
Weight Tube
Olympic Adapter/Large Spring Collar
Note: The terms “right side” and “left side” are determined relative to a person sitting on the
weight bench; the terms do not correspond to right and left in the drawings in this manual.
Adjustment Knob
Backrest
Support
Small Spring
Seat Pin
Collar
4
Page 5
PART IDENTIFICATION CHART
Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each
drawing is the key number of the part, from the PART LIST near the end of this manual. Note: If a part is not in
the hardware kit, check to see whether it has been preassembled. Extra hardware may be included. If a
part is missing, call 1-877-992-5999.
M8 Washer (40)
M10 Washer (41)
M12 Washer (42)
M8 x 20mm Flat
Head Screw (43)
M8 x 20mm
Screw (47)
M10 x 25mm
Screw (49)
M8 x 40mm
Screw (46)
M10 x 65mm Bolt (48)
M10 x 68mm Carriage Bolt (54)
M10 x 77mm Carriage Bolt (53)
M12 x 80mm Bolt (50)
M10 Locknut (44)
M12 Locknut (45)
M12 x 87mm Bolt (52)
M10 x 145mm Bolt (55)
M12 x 147mm Bolt (56)
5
Page 6
ASSEMBLY
• Assembly requires two persons.
• Because of its weight and size, assemble the
weight bench 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 you fi nish all assembly steps.
1. Go to www.weiderservice.com/registration on
your computer and register your product.
• activates your warranty
• saves you time if you ever need to contact
Customer Care
• allows us to notify you of upgrades and offers
Note: If you do not have Internet access, call
1-877-992-5999 and register your product.
• To identify small parts, see page 5.
• In addition to the included tool(s), assembly
requires the following tools:
two adjustable wrenches
Assembly may be easier if you have a set of
wrenches. To avoid damaging parts, do not use
power tools.
1
2. Identify the Left Brace (26).
Attach the Left Brace (26) to one of the Uprights
(24) with two M10 x 77mm Carriage Bolts (53), a
Support Plate (13), and two M10 Locknuts (44);
do not tighten the Locknuts yet.
Repeat this step to attach the Right Brace
(60) to the other Upright (24).
2
24
60
53
26
53
44
24
13
6
Page 7
3. Orient the Crossbar (25) so that the warning
decals (not shown) are on top.
Attach one end of the Crossbar (25) to the Left
Brace (26) with two M10 x 77mm Carriage
Bolts (53), a Support Plate (13), and two M10
Locknuts (44); do not tighten the Locknuts
yet.
Repeat this step to attach the Crossbar (25)
to the Right Brace (not shown).
Then, tighten the M10 Locknuts (44) used in
this step and in step 2.
3
25
53
53
26
13
44
4. Attach a Weight Storage Tube (29) to the Left
Brace (26) with an M10 x 25mm Screw (49) and
an M10 Washer (41).
Repeat this step to attach the other Weight
Storage Tube (not shown) to the Right
Brace (60).
5. Identify the Left Weight Rest (27).
Insert the Left Weight Rest (27) into the desired
hole in the left Upright (24), and rotate it to the
position shown in the inset drawing.
Attach the Left Spotter (28) to the left Upright
(24) in the same way.
Repeat this step to attach the Right Weight
Rest (58) and the Right Spotter (59) to the
right Upright (24).
4
49
41
60
29
26
5
58
24
59
24
27
Make sure that both Weight Rests (27, 58) are
at the same height and that both Spotters (28,
59) are at the same height.
28
7
Page 8
6. Orient the Foot Plate (2) so that the recessed
holes are underneath.
Attach the Foot Plate (2) to the Main Frame (1)
with two M8 x 20mm Flat Head Screws (43).
6
1
2
7. Attach the Stabilizer (3) to the Main Frame (1)
with two M10 x 68mm Carriage Bolts (54), a
Support Plate (13), and two M10 Locknuts (44).
8. Attach the Post Frame (4) to the Main Frame
(1) with two M10 x 65mm Bolts (48), two M10
Washers (41), and an M10 Locknut (44); do not tighten the Bolts or the Locknut yet.
43
7
8
Recessed Holes
1
54
4
13
44
3
44
1
41
48
8
Page 9
9. Using a plastic bag to keep your fingers clean,
apply a small amount of the included grease to
an M10 x 145mm Bolt (55).
Next, orient the Backrest Frames (8) as shown.
Attach the Backrest Support (9) to the Backrest
Frames (8) with the M10 x 145mm Bolt (55), two
M10 Washers (41), and an M10 Locknut (44); do
not tighten the Locknut yet.
9
8
41
55
Grease
9
Holes
44
41
10. Apply a small amount of the included grease to
an M12 x 147mm Bolt (56). Next, slide an M12
Washer (42) onto the Bolt.
With the help of a second person, align the
indicated ends of the Backrest Frames (8) and
the indicated end of the Seat Frame (10) with
the triangular brackets on the Main Frame (1)
(see the inset drawing). Next, insert the M12 x
147mm Bolt (56) through all parts, slide an M12
Washer (42) onto the Bolt, and tighten an M12
Locknut (45) onto the Bolt; do not overtighten
the Locknut.
Then, set the Backrest Support (9) in the desired
pair of brackets on the Main Frame (1).
See step 9. Tighten the M10 Locknut (44); do
not overtighten the Locknut.
See step 8. Tighten the M10 x 65mm Bolts (48)
and the M10 Locknut (44).
10
45
42
Holes
10
4
8
9
42
56
Grease
1
11. Attach the Seat Support (11) to the Seat Frame
(10) with an M12 x 87mm Bolt (52), two M12
Washers (42), and an M12 Locknut (45); do not
overtighten the Locknut.
See the inset drawing. Insert the Seat Pin (21)
into the desired hole in the Seat Support (11)
and into the hole in the Post Frame (4).
11
45
42
11
10
42
52
11
4
21
9
Page 10
12. Orient the Seat (15) as shown.
Attach the Seat (15) to the Seat Frame (10) with
four M8 x 20mm Screws (47); start all of the
Screws, and then tighten them.
12
15
10
47
47
13. Attach the Backrest (16) to the Backrest Frames
(8) with four M8 x 40mm Screws (46) and four
M8 Washers (40); start all of the Screws, and
then tighten them.
14. Orient the Bushing (19) as shown.
Firmly press the Bushing (19) onto the upper
end of the Post Frame (4).
13
16
8
40
46
40
46
14
5
Next, remove the Adjustment Knob (22) from the
Post Frame (4), insert the Leg Lever Post (5) into
the Post Frame, and then tighten the Adjustment
Knob into the Post Frame and into one of the
adjustment holes in the Leg Lever Post. Make
sure that the Adjustment Knob is in one of
the adjustment holes.
Ta bs
19
4
22
10
Page 11
15. Apply a generous amount of the included grease
to an M12 x 80mm Bolt (50).
Attach the Leg Lever (6) to the Leg Lever Post
(5) with the M12 x 80mm Bolt (50) and an M12
Locknut (45); do not overtighten the Locknut;
the Leg Lever must pivot easily.
15
Grease
45
5
6
50
16. Insert the Long Pad Tube (61) through the Leg
Lever Post (5).
Next, slide two Foam Pads (18) onto the Long
Pad Tube (61). Then, press two Pad Caps (20)
into the Long Pad Tube.
17. Insert a Short Pad Tube (12) through either of
the holes in the upper end of the Leg Lever (6).
Next, slide two Foam Pads (18) onto the Short
Pad Tube (12). Then, press two Pad Caps (20)
into the Short Pad Tube.
Repeat this step on the lower end of the Leg
Lever (6).
16
20
18
5
61
18
20
17
20
18
6
11
12
18
18
20
18
20
Page 12
18. Attach the Curl Pad (17) to the Curl Post (7) with
two M8 x 20mm Screws (47).
Then, slide the Curl Post (7) onto the post on the
Left Brace (26).
18
17
47
19. Make sure that all parts are properly tightened before you use the weight bench. Extra parts may be
included. The use of all remaining parts will be explained in ADJUSTMENT, beginning on page 13.
7
26
12
Page 13
ADJUSTMENT
The steps below explain how the weight bench can be adjusted. See the accompanying exercise guide to see the
correct form for several exercises.
Make sure that all parts are properly tightened each time the weight bench is used. Replace any worn parts
immediately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use
solvents.
ADJUSTING THE BACKREST
The Backrest (16) can be used in any of five positions. To change the position of the Backrest, lift
the Backrest and set the Backrest Support (9) in
the desired pair of brackets on the Main Frame
(1). Do not use the Backrest without setting the
Backrest Support in one of the pairs of brackets.
ADJUSTING THE SEAT
16
9
Brackets
1
The Seat (15) can be used in any of four positions.
To c h an g e t he po s it i on of th e S e at , re mo v e t he
Seat Pin (21), raise or lower the Seat, and then fully
insert the Seat Pin into one of the holes in the Seat
Support (11) and the hole in the Post Frame (4).
ATTACHING THE LEG LEVER
To u s e t he Le g L e ve r ( 6 ), re m ov e t he A dj us t me n t
Knob (22), insert the Leg Lever Post (5) into the Post
Frame (4), and then tighten the Adjustment Knob
into the Post Frame and into one of the adjustment
holes in the Leg Lever Post. Make sure that the
Adjustment Knob is in one of the adjustment
holes.
Note: The indicated Foam Pads (18) can be
attached in either of two positions (see assembly
step 17 on page 11).
15
4
11
6
18
21
5
4
22
13
Page 14
ATTACHIN G WEIGHTS T O THE LEG LEVER
To u s e t he Le g L e ve r ( 6 ), sl i de th e de si r ed we i gh t
plates (not included) onto the weight tube on the Leg
Lever. Secure the weight plates with a Small Spring
Collar (37).
To u s e O ly m pi c w e ig h t p la t es , s l id e an O l ym p ic
Adapter (23) onto the weight tube, and tighten the
Set Screw (57) in the Olympic Adapter. Secure
the Olympic weight plates with a Large Spring
Collar (38).
5
6
WARNING: When using
the Leg Lever (6), always secure weight
plates with a Spring Collar (37, 38).
not place more than 150 lbs. (68 kg) on the
Leg Lever.
ATTACHIN G THE CURL PAD
To u s e t he Cu r l P ad (1 7 ), re m ov e t he A dj us t me n t
Knob (22), insert the Curl Post (7) into the Post
Frame (4), and then tighten the Adjustment Knob
into the Post Frame and into one of the adjustment holes in the Curl Post. Make sure that the
Adjustment Knob is in one of the adjustment
holes.
Do
23
4
38
7
4
57
37
17
22
14
Page 15
ADJUSTING THE WEIGHT RESTS AND THE
SPOTTERS
To adjust the height of the Weight Rests (27, 58),
insert the Weight Rests into the desired holes in the
Uprights (24) and rotate them to the positions shown
in the drawing. Make sure that the Weight Rests
are at the same height.
58
24
To adjust the height of the Spotters (28, 59), insert
the Spotters into the desired holes in the Uprights
(24) and rotate them to the positions shown in the
drawing. Make sure that the Spotters are at the
same height.
WARNING: Do not place more
than 310 lbs. (141 kg) on the Weight Rests
(27, 58). Always set both Weight Rests at
the same height and both Spotters (28, 59)
at the same height.
STORING THE LEG LEVER, THE CURL PAD, AND
WEIGHT PLATES
When the Leg Lever (6) is not in use, slide the Leg
Lever Post (5) onto the storage post on one of the
Braces (26, 60).
When the Curl Pad (17) is not in use, slide the Curl
Post (7) onto the storage post on one of the Braces
(26, 60).
When weight plates (not included) are not in use,
slide them onto the Weight Storage Tubes (29).
Secure weight plates with Small Spring Collars (37).
59
5
6
60
5
24
27
28
17
26
7
To s t or e O l ym p ic we i gh t p l at e s ( no t in cl u de d ), sl i de
Olympic Adapters (23) onto the Weight Storage
Tubes (29), and tighten the Set Screws (57) in the
Olympic Adapters. Secure Olympic weight plates
with Large Spring Collars (38).
15
29
37
38
57
23
Page 16
EXERCISE GUIDELINES
FOUR TYPES OF STRENGTH WORKOUTS
Note: A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.
Muscle Building—Work your muscles near their maximum capacity and progressively increase the intensity
of your exercise. Adjust the intensity level of an individual exercise as follows:
• Change the amount of resistance used.
• Change the number of repetitions or sets performed.
Use your own judgment to determine 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—Tone your muscles by working them to a
moderate percentage of their capacity. Select a moderate amount of resistance and increase the number of
repetitions in each set. Complete as many sets of 15 to
20 repetitions as possible without discomfort. Rest for
1 minute after each set. Work your muscles by completing more sets rather than by using high amounts of
resistance.
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—Combine strength training and aerobic exercise by following this type of program:
• Strength training workouts on Monday, Wednesday,
and Friday.
• 20 to 30 minutes of aerobic exercise on Tuesday and
Thursday.
• One full day of rest each week to give your body time
to regenerate.
WORKOUT GUIDELINES
workout, and the numbers of repetitions and sets to
complete. Progress at your own pace and be sensitive
to your body’s signals. Follow each workout with at
least one day of rest.
Warming Up—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Working Out—Include 6 to 10 different exercises in
each workout. Select exercises for every major muscle
group, emphasizing areas that you want to develop.
To g i ve ba l an c e a nd va r ie t y t o y ou r wo rk o ut s , v ar y t h e
exercises from workout to workout.
Cooling Down—Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles
and helps to prevent post-exercise problems.
EXERCISE FORM
Move through the full range of motion for each exercise and move only the appropriate parts of the body.
Perform the repetitions in each set smoothly and
without pausing. The exertion stage of each repetition should last about half as long as the return stage.
Exhale during the exertion stage of each repetition and
inhale during the return stroke. Never hold your breath.
Rest for a short period of time after each set:
• Muscle Building—Rest for three minutes after each
set.
• Toning—Rest for one minute after each set.
• Weight Loss—Rest for 30 seconds after each set.
STAYING MOTIVATED
For motivation, keep a record of each workout. Write
the date, the exercises performed, the resistance used,
and the numbers of sets and repetitions completed.
Record your weight and key body measurements once
a month. To achieve good results, make exercise a
regular and enjoyable part of your life.
Familiarize yourself with the equipment and learn the
proper form for each exercise. Use your own judgment
to determine the appropriate length of time for each
16
Page 17
EXERCISE LOG
Make copies of this page, and use the copies to schedule and record your strength and aerobic workouts.
Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life.
Strength
Date:
Aerobic
Date:
Strength
Date:
ExerciseLbs. Sets Reps
1.
2.
3.
4.
5.
Exercise
6.
7.
8.
9.
10.
Lbs. Sets Reps
ExerciseTimeDistanceSpeed
ExerciseLbs. Sets Reps
1.
2.
Exercise
6.
7.
Lbs. Sets Reps
Aerobic
Date:
Strength
Date:
3.
4.
5.
8.
9.
10.
ExerciseTimeDistanceSpeed
ExerciseLbs. Sets Reps
1.
2.
3.
4.
5.
Exercise
6.
7.
8.
9.
10.
Lbs. Sets Reps
Aerobic
Date:
ExerciseTimeDistanceSpeed
17
Page 18
PART LIST
K e y N o . Q t y . D e s c r i p t i o nK e y N o . Q t y . D e s c r i p t i o n
Model No. 831.15965.0 R0915A
1 1 Main Frame
2 1 Foot Plate
3 1 Stabilizer
4 1 Post Frame
5 1 Leg Lever Post
6 1 Leg Lever
7 1 Curl Post
8 2 Backrest Frame
9 1 Backrest Support
10 1 Seat Frame
11 1 Seat Support
12 2 Short Pad Tube
13 5 Support Plate
14 2 Wheel
15 1 Seat
16 1 Backrest
17 1 Curl Pad
18 6 Foam Pad
19 1 Bushing
20 6 Pad Cap
21 1 Seat Pin
22 1 Adjustment Knob
23 3 Olympic Adapter
24 2 Upright
25 1 Crossbar
26 1 Left Brace
27 1 Left Weight Rest
28 1 Left Spotter
29 2 Weight Storage Tube
30 3 50mm Round Cap
31 4 25mm Square Cap
32 2 13mm x 25mm Cap
33 2 25mm x 2mm Round Cap
34 2 60mm Square Cap
35 2 38mm Square Cap
36 4 60mm x 30mm Cap
37 3 Small Spring Collar
38 3 Large Spring Collar
39 4 32mm Round Cap
40 4 M8 Washer
41 6 M10 Washer
42 4 M12 Washer
43 2 M8 x 20mm Flat Head Screw
44 14 M10 Locknut
45 3 M12 Locknut
46 4 M8 x 40mm Screw
47 6 M8 x 20mm Screw
48 2 M10 x 65mm Bolt
49 2 M10 x 25mm Screw
50 1 M12 x 80mm Bolt
51 2 M10 x 43mm Bolt
52 1 M12 x 87mm Bolt
53 8 M10 x 77mm Carriage Bolt
54 2 M10 x 68mm Carriage Bolt
55 1 M10 x 145mm Bolt
56 1 M12 x 147mm Bolt
57 3 Set Screw
58 1 Right Weight Rest
59 1 Right Spotter
60 1 Right Brace
61 1 Long Pad Tube
62 2 25mm x 1.5mm Round Cap
* – User’s Manual
* – Exercise Guide
* – Grease Packet
Note: Specifications are subject to change without notice. For information about ordering replacement parts, see
the back cover of this manual. If a part is missing, call 1-877-992-5999. *These parts are not illustrated.
18
Page 19
EXPLODED DRAWING
Model No. 831.15965.0 R0915A
20
20
18
18
23
12
20
30
57
18
12
18
62
30
61
6
45
15
30
18
62
19
20
10
16
17
31
8
44
46
42
32
40
41
52
41
42
40
46
47
55
56
9
13
7
44
44
14
47
45
50
5
45
31
42
42
11
21
44
59
58
23
13
13
24
60
20
53
2
44
53
38
51
35
13
44
33
41
57
28
53
3
39
27
39
53
26
29
4
25
43
22
53
37
53
41
48
54
1
24
13
44
34
49
19
36
36
23
Page 20
90-DAY FULL WARRANTY
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.