Weider Pro 240 User Manual

Page 1
Model No. 831.150312 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 manu­al for future reference.
Patent Pending
Sears, Roebuck and Co., Hoffman Estates, IL 60179
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TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBL
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
FULL 90 DAY WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Y . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
WARNING DECAL PLACEMENT
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.
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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 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.
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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
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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:
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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
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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
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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
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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 tightened before you use the weight bench. The use of all remaining parts will be explained in MENTS, beginning on the following page.
ADJUST
-
37
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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.
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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
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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
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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 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.
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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
.
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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.
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PART LIST—Model No. 831.150312 R1204A
Key No.
1 1 Bench Frame 2 1 Front Leg 3 1 Leg Lever 4 1 Crossbar 5 2 Crossbar Extension 6 2 Crossbar Cap 7 1 Right Upright 8 1 Left Upright
9 2 Weight Rest 10 1 Backrest Bracket 11 1 Curl Post 12 2 Backrest Tube 13 1 Backrest 14 1 Seat 15 1 Curl Pad 16 1 Weight Tube 17 1 Olympic Adapter 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 1 Curl Post Knob 25 1 Adjustment Pin 26 4 45mm Square Inner Cap 27 2 Crossbar Bushing 28 4 25mm Square Inner Cap 29 2 Foot 30 1 10mm Spacer 31 1 Plate
Qty. Description Key No. Qty. Description
32 3 48mm Round Inner Cap 33 3 25mm Round Inner Cap 34 1 25mm Round Angled Cap 35 2 M10 x 65mm Bolt 36 1 Curl Bar 37 6 M6 x 16mm Screw 38 8 M10 x 91mm Bolt 39 4 M10 x 86mm Bolt 40 8 M6 x 40mm Screw 41 1 M10 x 168mm Bolt 42 1 M8 x 58mm Bolt 43 2 M10 x 82mm Bolt 44 3 1/4”x 9mm Set Screw 45 9 M4 x 16mm Screw 46 4 M10 Washer 47 2 M8 Washer 48 18 M10 Nylon Locknut 49 2 Curl Bar Olympic Adapter 50 8 M6 Washer 51 1 M8 Nylon Locknut 52 4 M6 Nylon Locknut 53 4 5mm Spacer 54 2 1” Weight Clip 55 2 48mm Weight Clip 56 1 M10 x 68mm Bolt 57 6 19mm Square Inner Cap 58 2 45mm Thin Square Inner Cap
# 1 User’s Manual # 1 Exercise Guide # 1 Allen Wrench # 1 Grease Pack
“#” 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.
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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. 831.150312 R1204A
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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. 221567 R1204A Printed in China © 2004 Sears, Roebuck and Co.
BENCH EXERCISER is used commercially or for
A, Hoffman Estates, IL 60179
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