Model No. 831.150290 Serial No. Write the serial number in the space above for reference. WEIGHT BENCH EXERCISER User’s Manual Serial Number Decal (under seat) • Assembly • Adjustments • Troubleshooting • Part List and Drawing Patent Pending CAUTION Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference. Sears, Roebuck and Co.
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. 1. Read all instructions in this manual before using the weight bench. Use the weight bench only as described in this manual. 10. The weight bench is designed to support a maximum user weight of 300 pounds, and a maximum total weight of 410 pounds. Do not place more than 110 pounds, including a barbell and weights, on the weight rests.
BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER® PRO 220 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, build dramatic muscle size and strength, or improve your cardiovascular system, the weight bench will help you to achieve the specific results you want. reading this manual, call 1-800-4-MY-HOME® (1-800-469-4663).
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. 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. If a part is missing, call toll-free 1-800-999-3756.
ASSEMBLY • As you assemble the weight bench, make sure all parts are oriented as shown in the drawings. 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.
2. Attach the Crossbar (2) to an Upright (1) with two M10 x 68mm Bolts (27), two Joint Plates (11), and two M10 Nylon Locknuts (31). Do not tighten the Locknuts yet. 2 Repeat this step with the other Upright (1). 1 1 31 11 27 3. Press three 50mm Square Inner Caps (16) into the Front Leg (4) and the Stabilizer (5). 2 3 16 Attach the Front Leg (4) to the Stabilizer (5) with two M10 x 60mm Carriage Bolts (26) and two M10 Nylon Locknuts (31). Do not tighten the Locknuts yet. 4 31 31 16 5 16 26 4.
5. Attach the Bench Frame (3) to the Crossbar (2) with two M10 x 68mm Bolts (27) and two M10 Nylon Locknuts (31). 5 27 2 Tighten the M10 Nylon Locknuts (31) used in steps 1–5. 3 31 6. Press a 25mm Round Inner Cap (20) into the indicated end of the weight tube on the Leg Lever (6). Press a 25mm Round Angled Cap (17) onto the other end of the weight tube. 6 31 Tap two 38mm Square Inner Caps (18) into the Leg Lever (6). 18 25 4 6 Lubricate the M10 x 60mm Bolt (25) with grease.
. Press two 19mm Round Inner Cap (21) into the Support Rod (14). Insert the Support Rod into a set of holes in the Uprights (1). Turn the Support Rod so the locking pin is wrapped around the Upright. 9 14 21 1 Locking Pin 21 10. Press four 25mm Square Inner Caps (19) into the two Backrest Tubes (7). 10 8 Attach the Backrest Tubes (7) to the Backrest (8) with four M6 x 38mm Screws (32) and four M6 Washers (22). Do not tighten the Screws yet. 19 22 7 22 19 32 32 11.
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 11 for important exercise information and refer to the accompanying exercise guide to see the correct form for each exercise. Refer also to the exercise information accompanying your weight set for additional exercises. Make sure all parts are properly tightened each time the weight bench is used.
EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM 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 performed.
Rest for a short period of time after each set. The 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 workout. • 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. slowly as you stretch and do 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.
PART LIST—Model No. 831.150290 Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 2 1 1 1 1 1 2 1 1 2 4 2 4 1 2 9 1 2 Description Upright Crossbar Bench Frame Front Leg Stabilizer Leg Lever Backrest Tube Backrest Seat Upright Cover Joint Plate Pad Tube Foam Pad Support Rod Weight Rest 50mm Square Inner Cap 25mm Round Angled Cap 38mm Square Inner Cap R0803A Key No. Qty.
EXPLODED DRAWING—Model No. 831.
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 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.
