The warning decal shown
here has been placed on the
weight bench in the location
shown. 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, to order a free replacement decal. Place the decal
on the weight bench in the
location shown.
2
Page 3
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 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. Use the weight bench only on a level surface. Cover the floor beneath the weight
bench to protect the floor.
5. Make sure all parts are properly tightened
each time the weight bench is used. Replace
any worn parts immediately.
6. Make sure the set screws attaching the
Olympic adapters are properly tightened
each time the adapters are used.
7. Keep children under 12 and pets away from
the weight bench at all times.
10. Always be 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.
11. When you are using the leg lever, place a
barbell with the same amount of weight on
the weight rests to balance the bench.
12. Always wear athletic shoes for foot protection while exercising.
13. Keep hands and feet away from moving parts.
14. Do not use a barbell that is longer than six
feet with the weight bench.
15. Make sure that the adjustment knobs are
inserted completely and tightened into the
uprights before beginning any exercise.
16. 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.
8. The weight bench is designed to support a
maximum user weight of 300 pounds, and a
maximum total weight of 610 pounds. Do not
place more than 310 pounds, including a barbell and weights, on the weight rests. Do not
place more than 150 pounds on the leg lever
or curl bar. Note: The weight bench does not
include a barbell or weights.
9. Always exercise with a partner. When you
are performing bench press exercises, your
partner should stand behind you to catch the
barbell if you cannot complete a repetition.
17. Always remove the curl post from the front
leg before performing leg curls with the leg
lever.
18. 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
19. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cool
ing 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.
-
3
Page 4
BEFORE YOU BEGIN
Thank you for selecting the versatile WEIDER®PRO
240 weight bench. The weight bench offers an impressive array of weight stations designed to develop
every major muscle group of the body. Whether your
goal is to tone your body
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: 45 in.
Width:47 in.
Depth:71 in.
Upright
, build dramatic muscle size
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 831.150312. The serial
number can be found on a decal attached to the
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.
®
Weight Rests
Storage Tube
Curl Pad
Seat
Leg Lever
Weight Tube
Adjustment
Knob
Backrest
Backrest
Bracket
Curl Bar
4
Page 5
M6 Washer (50)
M10 Nylon Locknut (48)
M10 x 168mm Bolt (41)
M10 x 86mm Bolt (39)
M4 x 16mm Screw (45)
25mm Round Angle Cap (34)
M8 Washer (47)
M10 x 82mm Bolt (43)
M10 x 68mm Bolt (56)
M10 x 65mm Bolt (35)
M8 Nylon Locknut (51)
M6 Nylon Locknut (52)
M8 x 58mm Bolt (42)
1/4" x 9mm
Set Screw (44)
M6 x 16mm Screw (37)
5mm Spacer (53)
M10 x 91mm Bolt (38)
M10 Washer (46)
M6 x 40mm Bolt (40)
PART IDENTIFICATION CHART
This chart is provided to help you identify the small parts used in assembly. The number in parenthesis below
each part refers to the key number of the part, from the PART LIST on page 14 of this manual.
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 toll-free 1-877-992-5999.
Important:
5
Page 6
ASSEMBLY
Make Things Easier for Yourself
Everything in this manual is designed to ensure
that the weight bench can be assembled successfully by anyone. However, it is important to
realize that the versatile weight bench has many
parts and that the assembly process will take
time. 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 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.
• 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 on page 5.
The following tools (not included) are required
for assembly:
• Two adjustable wrenches
• One rubber mallet
• One standard screwdriver
• One Phillips screwdriver
• Lubricant, such as grease or petroleum jelly,
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.
Note: The weight bench can be adjusted to be
used with either a mid-width barbell or an
Olympic barbell.
Align the holes in a Crossbar Extension (5) with the
desired set of holes in the Crossbar (4). Secure the
Extension in place with two M10 x 86mm Bolts
(39), two 5mm Spacers (53), two M10 W
(46), and two M10 Nylon Locknuts (48). Make sure
the Locknuts and Spacers fit inside the hexagon holes in the Extension.
Repeat this step with the other Crossbar
Extension (5).
ashers
1
Olympic Width
5
idth
Mid-W
5
4
4
Hexagon
Holes
53
48
Hexagon
Holes
53
48
46
53
39
46
46
53
5
39
46
5
6
Page 7
2. Press a Foot (29) onto the bottom of the Right
Upright (7).
Lift the Weight Rest (9) in the Right Upright (7)
and secure it in a raised position with a W
Rest Knob (23).
Repeat this step with the Left Upright (not
shown).
eight
2
9
23
7
29
3. Attach the Right Upright (7) to the right Crossbar
Extension (5) with four M10 x 91mm Bolts (38),
two Joint Plates (18), and four M10 Nylon
Locknuts (48).
Repeat this step with the Left Upright (not
shown).
Attach the Front Leg (2) to the Bench Frame (1)
4.
with two M10 x 65mm Bolts (35), the Plate (31),
and two M10 Nylon Locknuts (48). Do not tight-
en the Locknuts yet.
Do not tighten the Locknuts yet.
3
7
48
18
18
5
38
4
38
35
48
2
1
48
31
35
7
Page 8
5. Attach the Bench Frame (1) to the center holes in
the Crossbar (4) with two M10 x 82mm Bolts (43)
and two M10 Nylon Locknuts (48).
ighten the M10 Nylon Locknuts (48) used in
T
steps 1–5.
5
Center
4
Holes
43
6. Attach the Weight Tube (16) to the Leg Lever (3)
with an M8 x 58mm Bolt (42), two M8 Washers
(47), a 10mm Spacer (30), and an M8 Nylon
Locknut (51). Press a 25mm Round
(34) onto the end of the Weight Tube.
Lubricate an M10 x 68mm Bolt (56) with grease.
Attach the Leg Lever (3) to the Front Leg (2) with
the Bolt and an M10 Nylon Locknut (48). Do not
overtighten the Locknut; the Leg Lever must
be able to pivot easily.
7. Attach the Backrest Tubes (12) to the Backrest
Bracket (10) with four M6 x 40mm Bolts (40), four
M6 Washers (50), and four M6 Nylon Locknuts
(52).
Angled Cap
1
6
3
30
51
47
16
7
40
50
43
34
47
48
52
48
2
42
56
Lubricate
12
Insert the Backrest Bracket (10) into the slot in
8.
the Bench Frame (1).
Lubricate an M10 x 168mm Bolt (41) with grease.
ubes (12) to the Bench
Attach the Backrest
Frame (1) with the Bolt and an M10 Nylon Locknut
(48). Do not overtighten the Locknut; the
Backrest T
ubes must be able to pivot easily.
T
50
52
10
8
48
Lubricate
10
1
50
50
40
12
41
8
Page 9
9. Attach the Backrest (13) to the Backrest Tubes
(12) with four M6 x 40mm Bolts (40) and four M6
ashers (50).
W
9
13
Attach the tether on the
the Bench Frame (1) with an M4 x 16mm Screw
(45). Insert the Pin through the Bench Frame and
the Backrest Bracket (10).
10. Attach the Seat (14) to the Bench Frame (1), with
the wide end toward the front, with four M6 x
16mm Screws (37).
Adjustment Pin (25) to
10
50
40
Wide
End
12
50
50
10
1
14
50
40
1
45
25
40
11. Slide the Pad Tube (19) into the square hole in
the Front Leg (2). Slide two Foam Pads (20) onto
the Pad Tube.
Repeat this step with the other two Pad Tubes
(19) and the Leg Lever (3).
Attach the Curl Pad (15) to the Curl Post (11) with
12.
two M6 x 16mm Screws (37).
11
12
37
37
20
2
3
19
20
19
15
19
11
13. Make sure that all parts are properly tightenedbefore you use the weight bench. The use of
all remaining parts will be explained in
MENTS, beginning on the following page.
ADJUST
-
37
9
Page 10
ADJUSTMENTS
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 12 for important exercise information
and refer to the accompanying exercise guide to see the correct form for each exercise.
Make sure 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 (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 incline position, lift the Backrest and insert the Adjustment Pin
(25) through the Bench Frame (1) and a hole in the
Backrest Bracket (10). Engage the top hole for a
level position, or one of the other holes for an incline
position.
13
4
1
ATTACHING WEIGHTS TO THE LEG LEVER
To use the Leg Lever (3), slide the desired weights
(not included) onto the Weight Tube (16). Secure the
weights with a Weight Clip (54 or 55).
Weights can be added to the Curl Bar (not shown) in
the same manner. Secure the weights to the Curl Bar
with two Weight Clips (54 or 55).
Weights can be stored on the tubes on the Uprights
(not shown).
WARNING: Do not place more
than 150 pounds on the Leg Lever (3) or the
Curl Bar (not shown). Use only the Weight
Clips (54 or 55) provided with the bench.
ADJUSTING THE WEIGHT RESTS
To change the height of the Weight Rests (9), remove
the Weight Rest Knobs (23). Position the Weight
Rests at the desired height in the Uprights (8, 7 [not
shown]) and secure them with the Weight Rest Knobs.
54
W
25
10
3
16
eight
9
WARNING: Always set both
eight Rests (9) at the same height. Make sure
W
the Weight Rest Knobs (23) are inserted into
both the Uprights (7, 8) and the Weight Rests.
23
8
10
Page 11
ADJUSTING THE BENCH WIDTH
o adjust the width of the bench to use either a mid-
T
width barbell or an Olympic barbell, remove the indicated M10 Nylon Locknuts (48) and M10 x 86mm
Bolts (not shown) from the Crossbar Extensions (5).
Refer to assembly step 1 for instructions on how to
reassemble the Crossbar (4) at the desired width.
ATTACHING THE CURL POST
For some exercises, the Curl Post (11) must be
attached to the weight bench. Remove the 45mm
Square Inner Cap (26) from the Front Leg (2).
Slide 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. Tighten the Curl
Post Knob (24) into the adjustment hole in the Front
Make sure that you fully tighten the Knob.
Leg.
Note: When the Curl Post (11) is not in use, the
45mm Square Inner Cap (26) should be inserted
into the Front Leg (2).
48
5
5
4
48
11
26
24
YMPIC WEIGHT ADAPTER
OL
Press a 48mm Round Inner Cap (32) into the Olympic
Adapter (17). Attach the Olympic Adapter to the
Tube (16) with a 1/4” x 9mm Set Screw (44).
eight
W
Make sure the Set Screw is on the bottom of the
Adapter.
The Curl Bar Olympic
be attached to the Curl Bar (not shown) in the
same manner.
Adapters (not shown) can
2
17
32
16
44
11
Page 12
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 muscles will continually 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 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 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 T
Cross training is an ef
well-balanced fitness program.
anced program is:
• Plan strength training workouts on Monday,
W
Plan 20 to 30 minutes of aerobic exercise, such as
•
running on a treadmill or riding an exercise bike 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 exer
cise will reshape and strengthen your body, plus develop your heart and lungs.
raining
ednesday
ficient way to get a complete and
An example of a bal
, and Friday
.
, on Tuesday and Thursday.
-
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the exact length of time for each workout,
as well as the number of repetitions or sets completed,
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
fective exercise program.
ef
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 af
next page to find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing.
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.
fected. Refer to the muscle chart on the
This requires moving
The exertion stage of
.
-
12
Page 13
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
without strain. Stretching at the end of each workout
is an effective way to increase flexibility.
STAYING MOTIVATED
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. Remember, the key to achieving the greatest results is to make exercise a regular
and enjoyable part of your everyday life.
13
Page 14
PART LIST—Model No. 831.150312R1204A
Key No.
11Bench Frame
21Front Leg
31Leg Lever
41Crossbar
52Crossbar Extension
62Crossbar Cap
71Right Upright
81Left Upright
92Weight Rest
101Backrest Bracket
111Curl Post
122Backrest Tube
131Backrest
141Seat
151Curl Pad
161Weight Tube
171Olympic Adapter
184Joint Plate
193Pad Tube
206Foam Pad
212Weight Rest Cap
222Square Bushing
232Weight Rest Knob
241Curl Post Knob
251Adjustment Pin
26445mm Square Inner Cap
272Crossbar Bushing
28425mm Square Inner Cap
292Foot
30110mm Spacer
311Plate
Qty.DescriptionKey No. Qty.Description
32348mm Round Inner Cap
33325mm Round Inner Cap
34125mm Round Angled Cap
352M10 x 65mm Bolt
361Curl Bar
376M6 x 16mm Screw
388M10 x 91mm Bolt
394M10 x 86mm Bolt
408M6 x 40mm Screw
411M10 x 168mm Bolt
421M8 x 58mm Bolt
432M10 x 82mm Bolt
4431/4”x 9mm Set Screw
459M4 x 16mm Screw
464M10 Washer
472M8 Washer
4818M10 Nylon Locknut
492Curl Bar Olympic Adapter
508M6 Washer
511M8 Nylon Locknut
524M6 Nylon Locknut
5345mm Spacer
5421” Weight Clip
55248mm Weight Clip
561M10 x 68mm Bolt
57619mm Square Inner Cap
58245mm Thin Square Inner Cap
“#” 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.
14
Page 15
28
48
50
50
40
50
41
50
50
40
50
12
12
13
10
37
11
15
9
21
22
8
23
33
18
48
48
18
38
5
48
46
46
27
4
48
27
46
46
48
18
5
38
18
7
33
23
22
21
9
14
43
43
25
45
1
35
35
20
26
56
24
26
48
2
48
58
26
32
17
44
16
26
51
30
34
47
42
57
20
19
20
20
19
20
3
28
47
37
40
40
52
52
48
31
29
29
44
44
32
32
36
45
45
45
45
49
49
33
45
6
6
45
45
45
39
53
53
53
53
54
55
48
39
57
57
57
58
EXPLODED DRAWING—Model No. 831.150312R1204A
15
Page 16
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.