¨ Model No. 831.150730 Serial No. Write the serial number in the space above for future reference. USERÕS MANUAL Serial Number Decal (Under Seat) SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179 CAUTION Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference. Visit our website at www.weiderfitness.
Table of Contents WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 PART IDENTIFICATION CHART . . . . . . . . . . . . .
Important Precautions WARNING: To reduce the risk of serious injury, read the following important precautions before using the weight bench. 12. The weight bench does not include weights. The weight bench is designed to support a maximum of 360 pounds, including the user, a weight bar, and weights. Do not place more that 160 pounds, including a weight bar and weights, on the weight rests. Do not place more that 50 pounds on the leg lever. 1.
Before You Begin Thank you for selecting the WEIDER¨ 500 Weight Bench. The versatile WEIDER¨ 500 Weight Bench is designed to be used with your own weight set (not included) to develop every major muscle group of the body. Whether your goal is a shapely figure, dramatic muscle size and strength, or a healthier cardiovascular system, the WEIDER¨ 500 will help you to achieve the specific results you want. at 1-800-736-6879, Monday through Saturday, 7 a.m. until 7 p.m. Central Time (excluding holidays).
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. The second number refers to the quantity needed for assembly. Important: 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.
Assembly ¥ As you assemble the weight bench, make sure that all parts are oriented as shown in the drawings. Before beginning assembly, carefully read the following information and instructions: ¥ Place all parts of the weight bench in a cleared area and remove the packing materials; do not dispose of the packing materials until assembly is completed. THE FOLLOWING TOOLS (NOT INCLUDED) ARE REQUIRED FOR ASSEMBLY: ¥ Two (2) adjustable wrenches ¥ Read each assembly step before you begin.
3. Attach the Frame (2) and a Support Plate (40) to the Crossbar (3) with two M8 x 55mm Bolts (41) and two M8 Nylon Locknuts (13). 3 41 40 3 13 2 4. Press a 25.4mm Round Inner Cap (23) into the end of the Weight Tube (46). 4 21 Tap 38mm Square Inner Caps (21) into the indicated ends of the Leg Lever (4). Note: Only insert the top Inner Cap halfway so that it can be easily removed for storing the curl post. 4 21 Insert the Weight Tube (46) into the Leg Lever (4) as shown. Press a 25.
7. Press 25.4mm Square Inner Caps (12) into the indicated ends of each Backrest Tube (5). 7 6 With the help of a second person, slide the indicated ends of the Backrest Tubes (5) onto the welded axle on the Frame (2). Attach each Backrest Tube to the Backrest (6) with two M6 x 38mm Screws (16) and two M6 Washers (25). The Backrest Tubes must be oriented on the outside of the welded axle as shown. 12 5 25 16 Welded Axle Do not tighten the four Screws (16) yet. 25 16 2 25 16 12 8.
11. Locate the Cable (35) and note that it has a loop on one end and a ball on the other. Slide the loop through the slot in the Lat Tower (27) from the direction shown. 11 21 38 Place the Cable (35) in the groove of the Pulley (30). Attach the Pulley inside the slot in the Lat Tower (27) with the M10 x 52mm Bolt (38), two M10 Washers (24), two Pulley Spacers (31), and an M10 Nylon Locknut (19). 31 35 24 24 Press a 38mm Square Inner Cap (21) into the top of the Lat Tower (27). 36 19 30 12.
Using the Weight Bench 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 13 for important exercise information and refer to the accompanying exercise poster to see the correct form for each exercise. Refer also to the exercise information accompanying your weight set (not included) for additional exercises. Inspect and tighten all parts each time you use the weight bench.
ATTACHING THE CURL POST OR LAT TOWER Note: When the Curl Post (28) or Lat Tower (27) are not in use, the 38mm Square Inner Cap (21) should be inserted into the Front Leg (8). 28 21 For some exercises, the Curl Post (28) must be attached to the weight bench. 4 Insert the Curl Post (28) into the indicated hole in the Front Leg (8). Align the holes in the Front Leg and the Curl Post. Secure the Curl Post with the Adjustment Knob (39). Make sure that you fully tighten the Adjustment Knob.
ATTACHING THE LAT BAR TO THE LAT TOWER To use the Lat Tower (27), attach the Lat Bar (37) to the Cable (35) with a Cable Clip (36).
Exercise Guidelines THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM ¥ Muscle Building We have not specified an exact length of time for each workout, or a specific number of repetitions or sets for each exercise. It is very important to avoid overdoing it during the first few months of your exercise program, and to progress at your own pace. If you experience pain or dizziness at any time while exercising, stop immediately and begin to cool down.
for 3 minutes after each set if you are doing a muscle building workout, 1 minute after each set if you are doing a toning workout, and 30 seconds after each set if you are doing 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 stretchÑdo not bounce.
EXERCISE MONDAY WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / WEDNESDAY EXERCISE Date: / / THURSDAY AEROBIC EXERCISE Date: / / EXERCISE FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts.
EXERCISE MONDAY WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / WEDNESDAY EXERCISE Date: / / THURSDAY AEROBIC EXERCISE Date: / / EXERCISE FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts.
Notes 17
Part ListÑModel No. 831.150730 Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 2 1 1 1 2 1 1 1 6 2 1 4 10 4 6 4 1 1 2 1 5 4 3 2 Description R0100A Key No. Qty. 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 # # 4 2 1 1 1 1 2 2 1 2 1 1 1 1 1 3 2 4 1 2 1 1 1 1 Upright Frame Crossbar Leg Lever Backrest Tube Backrest Support Rod Front Leg 19mm Round Inner Cap Pad Tube Seat 25.
Exploded DrawingÑModel No. 831.
Model No. 831.150730 QUESTIONS? If you find that: The model number and serial number of your WEIDER¨ 500 are listed on a decal attached to the frame. See the front cover of this manual to find the location of the decal. ¥ a part is missing All replacement parts are available for immediate purchase or special order when you visit your nearest SEARS Service Center. To request service or to order parts by telephone, call the toll-free numbers listed at the left.