Page 1
Model No. 831.15964.1
Serial No.
Write the serial number in the space
above for reference.
Serial Number
Decal (under
frame)
• Assembly
• Operation
• Maintenance
• Part List and Drawing
WEIGHT BENCH EXERCISER
User’s Manual
Sears, Roebuck and Co.
Hoffman Estates, IL 60179
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Keep this manual
for future reference.
Page 2
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
ORDERING REPLACEMENT PARTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
90 DAY FULL WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
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 your weight bench before using your 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.
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),
and a maximum total weight of 510 lbs.
(231 kg). Do not place more than 210 lbs.
(95 kg), including a barbell and weights (not
included), on the weight rests. Do not place
more than 130 lbs. (59 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 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.
15. Always make sure that the locking pin is
fully inserted into the seat frame and into
the pivot bracket before you use the weight
bench
16. Always exercise with a partner. Your partner
should be ready to catch your barbell if you
cannot complete a repetition
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.
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 345
weight bench. The versatile PRO 345 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
Length: 6 ft. 8 in. (203 cm)
Width: 3 ft. 7 in. (110 cm)
Spotter
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.
Weight Rest
Upright
Backrest
Seat
Leg Lever
Adjustment Knob
Olympic Adapter/
Weight Tube
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.
Locking Pin
Pivot Bracket
Adapter/Weight
Olympic
Storage Tube
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 if it has been preassembled. Extra hardware may be included. If a part is
missing, call 1-877-992-5999.
M4 x 19mm
Screw (22)
M6 Washer
(26)
M8 Locknut
(17)
M6 x 40mm
Screw (30)
M8 x 80mm Bolt (43)
M8 Washer
(16)
M10 Locknut
(33)
M8 x 20mm
M10 Washer
(50)
M12 Locknut
(49)
M8 x 45mm Screw (48)
Screw (37)
M10 x 20mm
Screw (47)
M10 x 70mm Bolt (34)
M10 x 75mm Bolt (32)
M10 x 95mm Carriage Bolt (18)
M12 x 88mm Bolt (40)
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:
one adjustable wrench
one Phillips screwdriver
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 and Right Stabilizers (13, 38).
Attach the Crossbar (3) and the Left Stabilizer
(13) to an Upright (1) with four M10 x 95mm
Carriage Bolts (18) and four M10 Locknuts (33);
do not tighten the Locknuts yet.
Attach the Crossbar (3) and the Right
Stabilizer (38) to the other Upright (1) in the
same way.
2
1
1
38
33
3
33
18
33
13
18
6
Page 7
3. Attach the Seat Frame (2) to the Lower Front
Leg (8) with three M10 x 20mm Screws (47) and
three M10 Washers (50); do not tighten the
Screws yet.
3
47
50
47
8
2
50
47
4. Attach the Brace (44) to the Seat Frame (2) and
the Lower Front Leg (8) with two M8 x 20mm
Screws (37); do not tighten the Screws yet.
5. Attach the Seat Frame (2) to the Crossbar (3)
with two M10 x 70mm Bolts (34) and two M10
Locknuts (33).
See steps 2–4. Tighten the M10 Locknuts
(33), the M10 x 20mm Screws (47), and the
M8 x 20mm Screws (37).
4
2
8
5
37
44
37
34
2
3
33
7
Page 8
6. Insert a Pad Tube (10) into a hole in the Leg
Lever (4). Slide a Foam Pad (23) onto each side
of the Pad Tube.
Then, press a Foam Pad Cap (41) into each
Foam Pad (23).
Attach the other Pad Tube (not shown), Foam
Pads (23), and Foam Pad Caps (41) in the
same way.
6
41
23
41
23
4
41
10
23
41
7. Using a plastic bag to keep your fingers clean,
apply a generous amount of the included grease
to an M10 x 75mm Bolt (32).
Attach the Leg Lever (4) to the Upper Front Leg
(27) with the M10 x 75mm Bolt (32) and an M10
Locknut (33). Do not overtighten the Locknut;
the Leg Lever must pivot easily.
8. Loosen and pull the Adjustment Knob (31) outward and insert the Upper Front Leg (27) into the
Lower Front Leg (8).
Move the Upper Front Leg (27) to the desired
position, release the Adjustment Knob (31) into
an adjustment hole in the Upper Front Leg, and
then tighten the Adjustment Knob.
7
33
27
4
8
27
Grease
32
8
31
8
Page 9
9. Attach the tether on the Locking Pin (36) to the
Seat Frame (2) with an M4 x 19mm Screw (22).
9
2
22
36
10. Orient the Backrest Frame (5) so that the pivot
tube is in the location shown. Make sure that
there is a Backrest Frame Bushing (28) in
each side of the pivot tube. If necessary, press
a Backrest Frame Bushing into each side of the
pivot tube.
Attach the Pivot Bracket (7) to the Backrest
Frame (5) with two M8 x 80mm Bolts (43) and
two M8 Locknuts (17); do not tighten the
Locknuts yet.
11. Apply a small amount of g rease to an
M12 x 88mm Bolt (40).
Insert the Pivot Bracket (7) into the slot in the
Seat Frame (2).
10
11
28
Pivot
Tube
5
17
43
28
7
Next, attach the Backrest Frame (5) to the
bracket on the Seat Frame (2) with the
M12 x 88mm Bolt (40) and an M12 Locknut (49).
Do not overtighten the Locknut; the Backrest
Frame must pivot easily.
Then, insert the Locking Pin (36) through the
Seat Frame (2) and into one of the adjustment
holes in the Pivot Bracket (7).
See step 10. Tighten the M8 Locknuts (17).
5
49
2
Grease
40
7
36
9
Page 10
12. Attach an M10 x 20mm Bolt (47) and an M10
Locknut (33) to the hole in the end of the Pivot
Bracket (7).
Then, attach the Backrest (6) to the Backrest
Frame (5) with two M8 x 45mm Screws (48) and
two M8 Washers (16).
12
5
6
16
48
16
48
13. Attach the Seat (11) to the Seat Frame (2)
with four M6 x 40mm Screws (30) and four M6
Washers (26); start all the Screws, and then
tighten them.
13
33
47
7
11
2
26
26
30
10
Page 11
14. Insert a Weight Rest (29) into one of the adjustment holes into an Upright (1). Repeat this
action for the other Weight Rest. Make sure
that the Weight Rests are at the same height.
Then, insert a Spotter (24) into one of the adjust-
ment holes in an Upright (1). Repeat this action
for the other Spotter. Make sure that the
Spotters are at the same height.
14
29
24
1
29
1
24
15. If you plan to use Olympic weights (not
included) with the weight bench, perform this
assembly step.
See the upper drawing. Slide an Olympic
Adapter (25) onto the weight storage tube on the
Left Stabilizer (13), and tighten the Set Screw
(39) in the Olympic Adapter. Repeat this action
for the Right Stabilizer (not shown).
See the lower drawing. Slide an Olympic
Adapter (25) onto the weight tube on the Leg
Lever (4), and tighten the Set Screw (39) in the
Olympic Adapter.
15
25
39
39
4
25
13
16. 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 12.
11
Page 12
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 you use the weight bench. 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 WEIGHT RESTS AND THE
SPOTTERS
To adjust the height of the Weight Rests (29), first
remove the Weight Rests from the Uprights (1), and
then insert them into the desired adjustment holes in
the Uprights. Make sure that the Weight Rests are
at the same height.
To adjust the height of the Spotters (24), first
remove the Spotters from the Uprights (1), and then
insert them into the desired adjustment holes in the
Uprights. Make sure that the Spotters are at the
same height.
24
29
1
29
1
24
WARNING: Do not place more
than 210 lbs. (92 kg) on the Weight Rests
(29). Always place both Weight Rests at the
same height and both Spotters (24) at the
same height.
ADJUSTING THE BACKREST
The Backrest (6) can be used in several positions.
To a d ju s t t he po s it i on of th e B a ck re st , r em o ve th e
Locking Pin (36), move the Backrest to the desired
position, and then insert the Locking Pin through the
Seat Frame (2) into an adjustment hole in the Pivot
Bracket (7).
6
2
36
7
12
Page 13
ADJUSTING THE UPPER FRONT LEG
To adjust the height of the Upper Front Leg (27), first
loosen and pull the Adjustment Knob (31) outward.
Move the Upper Front Leg (27) to the desired
position, release the Adjustment Knob (31) into an
adjustment hole in the Upper Front Leg, and then
tighten the Adjustment Knob.
When the Leg Lever (4) is not in use, remove the
Upper Front Leg (27) and store it away from the
weight bench.
ATTACHIN G WEIGHTS T O THE LEG LEVER
If you plan to use Olympic weights (not included)
with the weight bench, see assembly step 15 and
attach the three Olympic Adapters (25) to the
weight bench.
To u s e t he Le g L e ve r ( 4 ), sl i de th e de si r ed we i gh t s
(not included) onto the weight tube on the Leg Lever.
Secure the weights with the Spring Collar (45) or the
Olympic Spring Collar (46).
4
27
31
25
WARNING:
more than 130 lbs. (59 kg) on the Leg
Lever (4).
STORING WEIGHTS
If you plan to use Olympic weights (not included)
with the weight bench, see assembly step 15 and
attach the three Olympic Adapters (25) to the
weight bench.
Store weights (not included) by placing them on
the weight storage tubes on the Left and Right
Stabilizers (13, 38).
Do not place
25
Weight
Tube
4
Weight
45, 46
38
13
25
Weight
Storage
Tube
13
Page 14
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
14
Page 15
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:
Exercise Lbs. Sets Reps
1.
2.
3.
4.
5.
Exercise
6.
7.
8.
9.
10.
Lbs. Sets Reps
Exercise Time Distance Speed
Exercise Lbs. Sets Reps
1.
2.
Exercise
6.
7.
Lbs. Sets Reps
Aerobic
Date:
Strength
Date:
3.
4.
5.
8.
9.
10.
Exercise Time Distance Speed
Exercise Lbs. Sets Reps
1.
2.
3.
4.
5.
Exercise
6.
7.
8.
9.
10.
Lbs. Sets Reps
Aerobic
Date:
Exercise Time Distance Speed
15
Page 16
NOTES
16
Page 17
NOTES
17
Page 18
PART LIST
K e y N o . Q t y . D e s c r i p t i o n K e y N o . Q t y . D e s c r i p t i o n
Model No. 831.15964.1 R1215A
1 2 Upright
2 1 Seat Frame
3 1 Crossbar
4 1 Leg Lever
5 1 Backrest Frame
6 1 Backrest
7 1 Pivot Bracket
8 1 Lower Front Leg
9 2 Round Cap
10 2 Pad Tube
11 1 Seat
12 1 Front Leg Cap
13 1 Left Stabilizer
14 2 Storage Tube Cap
15 2 Upright Cap
16 2 M8 Washer
17 2 M8 Locknut
18 8 M10 x 95mm Carriage Bolt
19 1 Backrest Frame Cap
20 1 Post Bushing
21 3 Leg Lever Cap
22 1 M4 x 19mm Screw
23 4 Foam Pad
24 2 Spotter
25 3 Olympic Adapter
26 4 M6 Washer
27 1 Upper Front Leg
28 2 Backrest Frame Bushing
29 2 Weight Rest
30 4 M6 x 40mm Screw
31 1 Adjustment Knob
32 1 M10 x 75mm Bolt
33 12 M10 Locknut
34 2 M10 x 70mm Bolt
35 6 Frame Cap
36 1 Locking Pin/Tether
37 2 M8 x 20mm Screw
38 1 Right Stabilizer
39 3 Set Screw
40 1 M12 x 88mm Bolt
41 4 Foam Pad Cap
42 4 Plug
43 2 M8 x 80mm Bolt
44 1 Brace
45 1 Spring Collar
46 1 Olympic Spring Collar
47 4 M10 x 20mm Bolt/Screw
48 2 M8 x 45mm Screw
49 1 M12 Locknut
50 3 M10 Washer
* – 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. 831.15964.1 R1215A
19
16
15
48
42
33
33
18
33
46
18
45
36
22
25
39
29
25
1
43
7
14
42
1
24
38
13
33
33
3
34
17
28
48
33
16
28
5
11
17
6
12
47
33
49
2
47
50
32
35
27
47
40
50
35
21
26
31
23
20
4
26
30
50
8
47
30
44
9
23
21
37
39
41
23
10
21
9
25
19
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.
Sears, Roebuck and Co., Hoffman Estates, IL 60179
Part 380176 R1215A Printed in China © 2015 ICON Health & Fitness, Inc.
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