Proform 153320 C840 Bench Users Manual *153320 199800

Proform-153320-Owner-S-Manual proform-153320-owner-s-manual

2015-04-13

: Proform Proform-153320-C840-Bench-Users-Manual-697056 proform-153320-c840-bench-users-manual-697056 proform pdf

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Page Count: 34

CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Save this manu-

al for future reference.

WEIGHT BENCH EXERCISER

User’s Manual

Patent Pending

Model No. 831.153320

Serial No.

Write the serial number in the

space above for reference.

Serial Number Decal (under seat)

Sears, Roebuck and Co., Hoffman Estates, IL 60179

• Assembly

• Adjustments

• Part List and Drawing

WARNING DECAL PLACEMENT

WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

CABLE DIAGRAMS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22

TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23

EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24

ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

FULL 90-DAY WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING is attached in the center of

this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before begin-

ning assembly.

TABLE OF CONTENTS

The warning decals shown here have been

placed on the weight bench in the locations

shown. If a decal is missing or illegible,

please call toll-free 1-800-999-3756, 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.

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 ade-

quately 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. Keep children under 12 and pets away from

the weight bench at all times.

7. Keep hands and feet away from moving parts.

8. Always wear athletic shoes for foot protec-

tion while exercising.

9. Make sure that the cables remain on the pul-

leys at all times. If the cables bind as you are

exercising, stop immediately and make sure

that the cables are on the pulleys.

10. Always set both safety spotters at the same

height.

11. Make sure that the set screws attaching the

Olympic weight adapters are properly tight-

ened each time the adapters are used.

12. 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 on the barbell

guides or safety spotters. Do not place more

than 150 pounds on the weight carriage, the

leg lever, or the curl bar. Note: The weight

bench does not include weights.

13. Always place an equal amount of weight on

each side of the weight carriage or barbell.

14. Always secure the weights with the weight

clips when they are mounted on the weight

carriage or barbell.

15. Always lower the weight carriage in a con-

trolled manner; never let the weight carriage

drop.

16. Always remove the lat bar when performing

an exercise that does not require the use of

the lat bar.

17. Always move your bench out of the way

when performing an exercise that does not

use the bench.

18. Use the curl bar only with the weight clips

provided with the bench.

19. Always make sure the backrest bracket is

fully engaged before using the backrest.

20. 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.

WARNING: To reduce the risk of serious injury, read the following important precautions

before using the weight bench.

IMPORTANT PRECAUTIONS

BEFORE YOU BEGIN

ASSEMBLED

DIMENSIONS:

Height: 84 in.

Width: 84 in.

Length: 97 in.

Safety Spotter

Curl Pad

Locking Bar

Guide Bar

Leg Lever

Seat

Barbell

Curl Bar

Backrest

Weight Carriage

Storage Tube

Butterfly Arm

Lat Bar

Ankle Strap

Foot Plate

Thank you for selecting the versatile PROFORM®

C840 weight bench. The weight bench offers an

impressive array of weight stations designed to devel-

op 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 sys-

tem, 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

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 831.153320. 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.

Right Side

Left Side

Note: The “right side” and the “left side” are determined relative to a person sitting on the bench;

they do not correspond to right and left on the drawings in the manual.

Press a Notched Square Inner Cap (21) into the

end of the Bench Frame (1). Attach a Base Cap

(47) to the Stabilizer (2) with an M4 x 16mm

Screw (107) and an M10 x 25mm Screw (121).

Attach another Base Cap to the Stabilizer in

the same manner.

Attach the Stabilizer (2) to the Bench Frame (1)

with two M10 x 92mm Carriage Bolts (111) and

two M10 Nylon Locknuts (97). Attach the

Stabilizer to the Bench Frame with two M10 x

68mm Bolts (113), two M10 Washers (99), and

two M10 Nylon Locknuts. Do not tighten the

Locknuts yet.

2. Press a Thin Notched Square Inner Cap (135) into

the bottom of the Bench Leg (3). Attach the Small

Base Cap (13) to the Bench Leg with an M4 x

16mm Screw (107).

Attach the Bench Leg (3) to the Bench Frame (1)

with two M10 x 68mm Bolts (113), two M10

Washers (99), and two M10 Nylon Locknuts (97).

Before beginning assembly, carefully read the

following information and instructions:

•Assembly requires two people.

•For help identifying small parts, use the PART

IDENTIFICATION CHART.

•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.

•Place all parts 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 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.

Make Things Easier for Yourself

This manual is designed to ensure that the

weight bench can be assembled successfully

by anyone. Most people find that by setting

aside plenty of time, assembly will go smoothly.

Before beginning, make sure you under-

stand the information in the box above.

Note: Some parts described in the assem-

bly steps may be pre-assembled.

ASSEMBLY

113

247

99 97

111 107

121

113

107

135

5. Press four 25mm Square Inner Caps (31) into the

ends of the Backrest Tubes (8).

Attach the Backrest Bracket (7) to the Backrest

Tubes (8) with four M10 x 45mm Bolts (112), four

M10 Washers (99), and four M10 Nylon Locknuts

(97). Make sure the Backrest Tubes are orient-

ed so that the indicated holes are closer to

the bottom. Do not tighten the Locknuts yet.

3. Attach the Leg Lever Bracket (5) to the Bench

Frame (1) with two M10 x 81mm Bolts (122) and

two M10 Nylon Locknuts (97).

Press two 50mm Square Inner Caps (22) into the

Leg Lever (4). Press a 25mm Round Inner Cap

(26) into the indicated end of the Weight Tube (25).

Attach the Weight Tube (25) to the Leg Lever (4)

with an M8 x 63mm Bolt (106), two M8 Washers

(100), a 13mm Spacer (30), and an M8 Nylon

Locknut (96).

Press a 25mm Round Angled Cap (62) onto the

Weight Tube (25).

Lubricate the M10 x 73mm Bolt (115) with grease.

Attach the Leg Lever (4) to the Leg Lever Bracket

(5) with the Bolt and an M10 Nylon Locknut (97).

Do not overtighten the Locknut; the Leg Lever

must be able to pivot easily.

4. Lubricate an M10 x 81mm Bolt (122) with grease.

Attach the lower hole in the Adjustment Lever (11)

to the Bench Frame (1) with the Bolt and an M10

Nylon Locknut (97). Do not overtighten the

Locknut; the Adjustment Lever must be able

to pivot easily.

Hold the handle on the Adjustment Lever (11) so

that the upper hole is above the Bench Frame (1).

Slide the M10 x 65mm Flat Head Screw (27)

through the indicated side of the Lever, over the

Bench Frame, and tighten it into the other side of

the Adjustment Lever. Make sure that the threads

of the Screw show through the Adjustment

Lever. Do not overtighten the Screw.

100

22 100

115

122

Lubricate

106

97 27

122

Holes

112

6. Insert the Backrest Bracket (7) through the slot in

the Bench Frame (1) and under the Adjustment

Lever (11). Make sure that the M10 x 72mm

Flat Head Screw (27) is under the Backrest

Bracket arm.

Lubricate an M10 x 155mm Bolt (109) with

grease. Attach the Backrest Tubes (8) to the

Bench Frame (1) with the Bolt, two M10 Washers

(99), and an M10 Nylon Locknut (97). Do not

overtighten the Locknut; the Backrest Tubes

must be able to pivot easily.

8. Attach the Seat (15) to the Bench Frame (1) with

an M6 x 63mm Screw (103), an M6 Washer

(101), and two M6 x 16mm Screws (104).

7. Attach the Backrest (14) to the Backrest Tubes

(8) with four M6 x 38mm Screws (102) and four

M6 Washers (101).

Tighten the four M10 Nylon Locknuts (97)

used in steps 1 and 5.

109

Lubricate

101 101

102

101

104 103

101

102

9. Slide the Thick Pad Tube (10) into the hole in the

Leg Lever Bracket (5). Wet both sides of the Pad

Tube with soapy water. Slide two Small Foam

Pads (18) onto the Tube as shown. Press two

Small Pad Caps (20) into the Pad Tube.

Slide a Pad Tube (9) into a hole in the Leg Lever

(4). Wet both sides of the Pad Tube with soapy

water. Slide two Large Foam Pads (17) onto the

Pad Tube as shown. Press two Large Pad Caps

(19) into the Pad Tube. Repeat with the other

Pad Tube.

11.Press a Round Angled Bushing (75) into a Rack

Foot (46).

Attach a Guide Bar (41) to the Rack Foot (46)

with an M10 x 50mm Screw (108) and an M10

Washer (99).

Attach the Right Upright (133), which has num-

bers on the indicated side, to the Rack Foot (46)

with two M10 x 68mm Bolts (113), four M10

Washers (99), and two M10 Nylon Locknuts (97).

Make sure the Bolts are inserted from the side

shown. Do not tighten the Locknuts yet.

Repeat this step with the Left Upright (36 [not

shown]), Guide Bar (41), Rack Foot (46), and

Round Angled Bushing (75). Insert the M10 x

68mm Bolts (113) from the other side.

10. Attach the Curl Pad (16) to the Curl Post (6) with

two M6 x 16mm Screws (104).

17 49

104

41 133

75 113

108

Numbers

14. Attach the Left Base (35) to the Center Base (32)

with three M10 x 68mm Bolts (113), three M10

Washers (99), and two M10 Nylon Locknuts (97).

Do not tighten the Locknuts yet.

13. Press two 48mm Tapered Inner Caps (63) and a

51mm x 76mm Inner Cap (64) into the Storage

Leg (45).

Attach the Base Cap (47) to the Left Base (35)

with an M4 x 16mm Screw (107) and an M10 x

19mm Screw (118).

Orient the Storage Leg (45) so that the longer

side of the plate is in the indicated position.

Attach the Storage Leg to the Left Base (35) with

two M10 x 92mm Carriage Bolts (111) and two

M10 Nylon Locknuts (97).

111

107

113

118

113

Longer

Side

12. See the inset drawing. Attach the Large Base

Cap (117) to the Rear Base (33) with an M4 x

16mm Screw (107) and an M8 x 16mm Screw

(98).

Attach the Rear Base (33) to the Center Base

(32) with two M10 x 78mm Bolts (110), two M10

Washers (99), and two M10 Nylon Locknuts (97).

Do not tighten the Locknuts yet.

Set the Center Base (32) inside of the Foot Plate

(48). Attach the Foot Plate to the Center Base

with two M10 x 68mm Bolts (113), two M10

Washers (99), and two M10 Nylon Locknuts (97).

Do not tighten the Locknuts yet.

107

117

113

110

51 Screw

Hole

Screw

Hole 123

133 36

17. Attach the Right Spotter Hook (53) to a Safety

Spotter (52) with an M8 x 12mm Shoulder Bolt

(131) and an M8 Nylon Locknut (96). Make sure

the bolt head is on the same side as the han-

dle.

Slide the Safety Spotter (52) onto the right Guide

Bar (41) and engage the Right Spotter Hook (53)

into an adjustment hole near the bottom of the

Right Upright (133).

Assemble the Left Spotter Hook (54) and a

Safety Spotter (52) in the same manner.

Always set both Safety Spotters (52) at the

same height.

18. Identify the Left and Right Barbell Gliders (51,

123) by the position of the screw holes.

Slide each Barbell Glider (51, 123) onto the

Guide Bar (41) next to the indicated Upright (36,

133). Make sure the Barbell Gliders are orient-

ed as shown.

15. Press a 32mm Square Inner Cap (66) into the

Right Base (34). Attach a Base Cap (47) to the

Right Base with an M4 x 16mm Screw (107) and

an M10 x 19mm Screw (118).

Attach the Right Base (34) to the Center Base

(32) with three M10 x 68mm Bolts (113), three

M10 Washers (99), and two M10 Nylon Locknuts

(97). Do not tighten the Locknuts yet.

16. Using a rubber mallet, tap the left Rack Foot (46)

into the Left Base (35). Attach the Rack Foot to

the Left Base with two M10 x 68mm Bolts (113),

four M10 Washers (99), and two M10 Nylon

Locknuts (97). Do not tighten the Locknuts yet.

Attach the other Rack Foot (not shown) to the

Right Base (not shown) in the same manner.

52 131

131

41 133

Adjustment Hole

Handle

96 96

107

118

113

19. Press a Round Joint Bushing (74) into the Left

Frame Joint (49).

Attach the Top Frame (40) to the Left Frame Joint

(49) with two M10 x 91mm Bolts (116), four M10

Washers (99), and two M10 Nylon Locknuts (97).

Do not tighten the Locknuts yet.

Assemble the Right Frame Joint (50) to the

Top Frame (40) in the same manner.

116

20. Attach the Left Frame Joint (49) to the Left

Upright (36) with two M10 x 91mm Bolts (116),

four M10 Washers (99), and two M10 Nylon

Locknuts (97). Do not tighten the Locknuts yet.

Attach the Left Frame Joint (49) to the Guide Bar

(41) with an M10 x 50mm Screw (108) and an

M10 Washer (99).

Assemble the Right Frame Joint (50) in the

same manner.

21. Slide the Weight Bar (55) through the Left Barbell

Glider (51), the Locking Bar (56), and the Right

Barbell Glider (123). Make sure the Locking Bar

is oriented as shown.

Engage the hooks on the Locking Bar (56) into a

set of holes in the Uprights (36, 133).

133

123

116 36

108

22. Slide a Weight Stop (67) onto the Weight Bar

(55). Thread a 1/4” x 14mm Allen Head Set

Screw (119) into the Weight Stop and the hole in

the Weight Bar. Do not tighten the Screws yet.

Thread a 1/4” x 14mm Screw (119) into the Left

Barbell Glider (51).

Repeat this step with the Right Barbell Glider

(not shown) and the other Weight Stop (not

shown).

119 119

24. Attach the Center Upright (37) to the Center Base

(32) and Rear Base (33) with an M10 x 78mm

Bolt (110), an M10 Washer (99), and an M10

Nylon Locknut (97). Do not tighten the Locknut

yet.

Attach the Center Upright (37) to the Center Base

(32) with an M10 x 75mm Bolt (127), two M10

Washers (99), and an M10 Nylon Locknut (97).

Do not tighten the Locknut yet.

Attach a Weight Carriage Stop (70) to the Rear

Upright (38), at the indicated hole, with an M10 x

88mm Bolt (114) and an M10 Nylon Locknut (97).

Make sure the Square Carriage Bushing (61)

is on top.

Attach the Rear Upright (38), with the hexagonal

holes on the indicated side, to the Rear Base (33)

with two M10 x 75mm Bolts (127), four M10

Washers (99), and two M10 Nylon Locknuts (97).

Do not tighten the Locknuts yet.

Hexagonal

Holes

110

99 99 127 114

127

Hole

120 63

23. Press a 48mm Tapered Inner Cap (63) into a

Barbell Adapter (59).

Slide the Barbell Adapter (59) onto the Weight

Bar (55). Thread a 1/4” x 9.5mm Allen Head Set

Screw (120) into the Barbell Adapter. Do not

tighten the Screw yet.

Repeat this step with the other Barbell

Adapter (not shown).

25. Press two 48mm Tapered Inner Caps (63) into

the Weight Carriage (71). Insert an M10 x 19mm

Hex Head Bolt (132) into the bracket on the

Weight Carriage from the side shown.

Orient the Weight Carriage (71) as shown and

slide it onto the Rear Upright (38).

Attach the Weight Carriage Stop (70) to the Rear

Upright (38), at the indicated hole, with an M10 x

88mm Bolt (114) and an M10 Nylon Locknut (97).

Make sure the Square Carriage Bushing (61)

is on the bottom.

27. Attach the Rear Top Frame (39) to the Center

Upright (37) with two M10 x 78mm Bolts (110),

two M10 Washers (99), and two M10 Nylon

Locknuts (97). Do not tighten the Locknuts yet.

Attach the Rear Top Frame (39) to the Top Frame

(40) with two M10 x 127mm Bolts (126), four M10

Washers (99), and two M10 Nylon Locknuts (97).

Do not tighten the Locknuts yet.

26. Press a 60mm Square Inner Cap (65) into the

Rear Top Frame (39).

Attach the Rear Top Frame (39) to the Rear

Upright (38) with two M10 x 72mm Hex Head

Bolts (130), two M10 Washers (99), and two M10

Nylon Locknuts (97). Make sure the bolt heads

are set inside the hex holes in the Rear

Upright. Do not tighten the Locknuts yet.

25 97

132

114

99 97

130

Hole

97 37

126

110

28. Press two 50mm Square Inner Caps (22) into the

Butterfly Frame (42).

Attach the Butterfly Frame (42) to the Rear Top

Frame (39) with two M10 x 78mm Bolts (110), two

M10 Washers (99), and two M10 Nylon Locknuts

(97). Do not tighten the Locknuts yet.

Attach the Butterfly Frame (42) to the Center

Upright (37) with two M10 x 68mm Bolts (113),

two M10 Washers (99), and two M10 Nylon

Locknuts (97). Do not tighten the Locknuts yet.

Tighten all of the M10 Nylon Locknuts (97)

used in steps 11–28. Tighten the 1/4” x 14mm

Allen Head Set Screws (119) used in step 22

and the 1/4” x 9.5mm Allen Head Set Screws

(120) used in step 23.

30. During cable assembly, refer to the CABLE

DIAGRAMS on page 22 for cable identification

and to verify cable routing.

Locate the Butterfly Cable (83). Attach the

Cable to the Left Fly Arm (44) with an M8 x

16mm Shoulder Bolt (129) and an M8 Nylon

Locknut (96).

29. Lubricate both axles on the Butterfly Frame (42)

with grease.

Press two 50mm Square Inner Caps (22) into the

ends of the Right Fly Arm (43). Insert a Fly Arm

Bushing (92) into the Arm. Wet the end of the

Arm with soapy water and slide a Fly Foam Pad

(95) onto it.

Have another person slide the Right Fly Arm (43)

onto the right axle on the Butterfly Frame (42).

Note: Be careful not to confuse the Left Fly

Arm (44) with the Right Fly Arm. Make sure

that the upper end of the Arm is behind the

indicated bracket on the Butterfly Frame.

Tap two 25mm Retainer Rings (93) onto the axle of

the Butterfly Frame (42) with the included retainer

tool. Make sure that the teeth on the Retainer

Rings bend toward the tool, as shown in the

inset drawing. Tap the 25mm Round Outer Cap

(94) onto the right axle on the Butterfly Frame.

Attach the Left Fly Arm (44) in the same

manner.

110

113

Lubricate Axle

Axle

Bracket

129

Retainer

Tool

32. Wrap the Butterfly Cable (83) under a 90mm

Pulley (90). Attach the Pulley to the Double “U”-

bracket (73) with an M10 x 45mm Bolt (112) and

an M10 Nylon Locknut (97).

33. Wrap the Butterfly Cable (83) over a “V”-pulley

(89). Attach the “V”-pulley and a Large Cable

Trap (88) to the Center Upright (37) with an M10

x 60mm Bolt (128) and an M10 Nylon Locknut

(97). Make sure the Cable Trap is oriented to

hold the Cable in the groove of the “V”-pulley.

34. Attach the Butterfly Cable (83) to the Right Fly

Arm (43) with an M8 x 16mm Shoulder Bolt (129)

and an M8 Nylon Locknut (96).

97 89 88

128

129

31. Wrap the Butterfly Cable (83) over a “V”-pulley

(89). Attach the “V”-pulley and a Large Cable Trap

(88) to the Center Upright (37) with an M10 x

60mm Bolt (128) and an M10 Nylon Locknut (97).

Make sure the Cable Trap is oriented to hold

the Cable in the groove of the “V”-pulley.

112

35. Locate the Lat Cable (81). Route the Cable up

through the Rear Top Frame (39) and over a

90mm Pulley (90). Attach the Pulley inside the

Rear Top Frame with an M10 x 78mm Bolt (110),

two M10 Washers (99), two 17mm Spacers (86),

and an M10 Nylon Locknut (97).

36. Route the Lat Cable (81) over a 90mm Pulley

(90) and down through the Rear Top Frame (39).

Attach the Pulley inside the Rear Top Frame with

an M10 x 78mm Bolt (110), two M10 Washers

(99), two 17mm Spacers (86), and an M10 Nylon

Locknut (97).

37. Wrap the Lat Cable (81) under a 90mm Pulley

(90). Attach the Pulley and a Small Cable Trap

(125) to the indicated hole in the two Pulley

Plates (72) with an M10 x 45mm Bolt (112) and

an M10 Nylon Locknut (97). Make sure the

Cable Trap is turned to hold the Cable in the

groove of the Pulley.

38. Wrap the Lat Cable (81) over a 90mm Pulley

(90). Attach the Pulley inside the Rear Top Frame

(39) with an M10 x 78mm Bolt (110) and an M10

Nylon Locknut (97).

39. Attach the Lat Cable (81) to the M10 x 19mm Hex

Head Bolt (132) in the Weight Carriage (71) with

an M10 Nylon Locknut (97). Do not overtighten

the Locknut; the Cable must be able to pivot.

35 90

81 39

86 99

110

86 99

110

97 81

90 112

125

110

132

40. Locate the Low Cable (82). Route the eyelet

end of the Cable through the Center Upright (37)

and under a 90mm Pulley (90). Attach the Pulley

inside the Upright with an M10 x 75mm Bolt

(127), two M10 Washers (99), two 17mm Spacers

(86), and an M10 Nylon Locknut (97).

41. Route the Low Cable (82) over a 90mm Pulley

(90) as shown. Attach the Pulley to the Double

“U”-bracket (73) with an M10 x 45mm Bolt (112)

and an M10 Nylon Locknut (97).

42. Route the Low Cable (82) under a 90mm Pulley

(90) as shown. Attach the Pulley to the Rear

Base (33) with an M10 x 45mm Bolt (112) and an

M10 Nylon Locknut (97).

43. Route the Low Cable (82) over a 90mm Pulley

(90) as shown. Attach the Pulley and a Cable

Trap (125) to the second set of holes from the

bottom of the two Pulley Plates (72) with an M10

x 45mm Bolt (112) and an M10 Nylon Locknut

(97). Make sure the Cable Trap is oriented to

hold the Cable in the groove of the Pulley.

97 99

99 127

112

90 82

112

90 125

112

44. Attach the Low Cable (82) inside the Rear Base

(33) with an M10 x 75mm Bolt (127), two M10

Washers (99), two 27mm Spacers (87), and an

M10 Nylon Locknut (97). Do not overtighten the

Locknut; the Cable must be able to pivot easily.

45. Attach the Butterfly Backrest (80) to the Center

Upright (37) with two M6 x 72mm Screws (105)

and two M6 Washers (101).

46. Make sure that all parts have been properly tightened. The use of the remaining parts will be explained in

ADJUSTMENTS, beginning on the following page.

Before using the weight bench, pull each cable a few times to make sure that the cables move smoothly

over the pulleys. If one of the cables does not move smoothly, find and correct the problem. IMPORTANT: If

the cables are not properly installed, they may be damaged when heavy weight is used. See the

CABLE DIAGRAMS on page 22 of this manual for proper cable routing. If there is any slack in the

cables, you will need to remove it by tightening the cables. See TROUBLESHOOTING on page 23.

82 33

127

80 37

101

105

This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 24 for impor-

tant information about how to get the most benefit from your exercise program. Refer to the accompanying exer-

cise 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 immediate-

ly. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.

ADJUSTMENTS

ADJUSTING THE BACKREST

To adjust the position of the Backrest (14), hold the

upper end of the Backrest with one hand and lift the

Adjustment Lever (11) with the other hand, disengag-

ing the Backrest Bracket (7). Raise or lower the

Backrest to the desired position. Lower the Adjust-

ment Lever so that the M10 x 72mm Flat Head Screw

(27 [not shown]) engages one of the notches in the

Backrest Bracket.

WARNING: Always hold the

Backrest (14) securely before disengaging the

Backrest Bracket (7). Always make sure the

Backrest Bracket is fully engaged before using

the Backrest.

ATTACHING THE CURL POST

For some exercises, the Curl Post (6) must be

attached to the weight bench. Slide the Curl Post into

the Leg Lever Bracket (5). Align the adjustment holes

in the Curl Post with the adjustment hole in the Leg

Lever Bracket. Tighten the Curl Knob (29) into the

adjustment hole in the Leg Lever Bracket. Fully tight-

en the Knob.

When not being used, the Curl Post (6) can be stored

on the tube on the Right Base (34) (see the inset

drawing).

134

Weight

134

ADDING WEIGHTS TO THE LEG LEVER

To use the Leg Lever (4), slide the desired weights

(not included) onto the Weight Tube (25). Secure the

weights with a Weight Clip (58 or 77 [not shown]).

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 (53 or 77 [not shown]).

See the inset drawing. Weights can be stored on the

Storage Leg (45).

WARNING: Do not place more

than 150 pounds on the Weight Tube (25) or the

Curl Bar. (76).

USING THE OLYMPIC WEIGHT ADAPTER

Press a 48mm Round Inner Cap (23) into the Olympic

Adapter (24). Attach the Olympic Adapter to the

Weight Tube (25) with a 1/4” x 9.5mm Allen Head Set

Screw (120). Make sure that the Set Screw is in

the bottom of the Adapter.

Press a 48mm Round Inner Cap (23) into a Weight

Adapter (60). Attach the Weight Adapter to the Curl

Bar (76) with a 1/4” x 9.5mm Allen Head Set Screw

(120). Make sure that the Set Screw is in the bot-

tom of the Adapter. Attach the other Weight

Adapter to the Curl Bar in the same manner.

ATTACHING THE ACCESSORIES

To use the Lat Bar (57), attach it to the Lat Cable (81)

with a Cable Clip (134). For some exercises, the

Chain (78) should be attached between the Lat Bar

and the Lat Cable with two Cable Clips (134). Adjust

the length of the Chain between the Lat Bar and

the Cable so that the Lat Bar is in the correct

starting position for the exercise to be performed.

The Ankle Strap (not shown) can be attached to the

Low Cable (not shown) in the same manner.

120

Weight

133

Handle

Weight

133

123

USING THE LOCKING BAR

Before starting an exercise, position the Locking Bar

(56) in the correct position for the exercise.

To do this, stand in front of the rack and grip the

Locking Bar (56) with both hands. Turn the Locking

Bar until the two hooks disengage the slots in the Left

and Right Uprights (36 [not shown], 133). Raise or

lower the Locking Bar to a new position and turn it

until the hooks engage the slots in the Uprights.

MOVING THE SAFETY SPOTTERS

Before starting an exercise, position the Safety

Spotters (52) in the correct position for the exercise.

To move the Safety Spotters (52) to a new position,

grip the handles on the Spotter Hooks (53, 54 [not

shown]) and pull the hooks out of the slots in the

Uprights (36 [not shown], 133). Raise or lower the

Safety Spotters to new positions and pivot the hooks

back into the slots in the Uprights. Note: Always

start an exercise with the Safety Spotters posi-

tioned at the lowest point to which you want the

barbell to move during the exercise.

WARNING:Always set both Safety

Spotters (52) at the same height.

ADDING WEIGHTS TO THE BARBELL OR THE

WEIGHT CARRIAGE

To use the barbell or Weight Carriage (71), slide the

desired amount of weight (not included) onto the

Barbell Adapters (59) or Weight Carriage. Secure the

weights with the Large Weight Clips (77).

WARNING:Do not place more than

310 pounds on the barbell or 150 pounds on

the Weight Carriage (71). Always place the

same amount of weight on each side of the bar-

bell or Weight Carriage. Always secure weights

with the Large Weight Clips (77).

CABLE DIAGRAMS

The cable diagrams below show the proper routing of the Lat Cable (81), the Low Cable (82), and the Butterfly

Cable (83). Use the diagram to make sure that the cables and the cable traps have been assembled correctly. If

the cables have not been correctly routed, the weight bench will not function properly and damage may occur.

The numbers show the correct route for each cable. Make sure that the cable traps do not touch or bind the

cables.

Butterfly Cable (83)

Length: 1.25m

Lat Cable (81)

Length:3.16m

Low Cable (82)

Length: 5.59m

TROUBLESHOOTING

Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediate-

ly. The weight bench can be cleaned using a damp cloth and mild non-abrasive detergent. Do not use solvents.

TIGHTENING THE CABLES

Woven cable, the type of cable used on the weight bench, can stretch slightly when it is first used. If there is

slack in the cables before resistance is felt, the cables should be tightened. Slack can be removed from the

cables in several ways:

See drawing 1. To tighten the cables, remove the

M10 Nylon Locknut (97) and the M10 x 45mm Bolt

(112) from the lower 90mm Pulley (90), Cable Trap

(125), and the Pulley Plates (72). Reattach the Pulley

and the Cable Trap between a set of holes closer to

the center of the Pulley Plates with the Bolt and

Locknut. Make sure the Cable Trap is oriented to

hold the Low Cable (82) in the groove of the

Pulley.

See drawing 2. Additional slack can be removed

from the cables by tightening a cable into the M6

Nylon Locknut (124) inside a Cable End Clip (85). To

do this, pull the Clip Cover (84) back and use pliers to

tighten the Locknut. Replace the Cover.

Do not overtighten the cables. If a cable slips off the pulleys repeatedly, it may have become twisted.

Remove the cable and re-install it. If the cables need to be replaced, see ORDERING REPLACEMENT

PARTS on the back cover of this manual.

112

125

124

Cable

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 mus-

cles will continually adapt and grow as you progres-

sively 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 mod-

erate percentage of their capacity. Select a moderate

amount of resistance and increase the number of rep-

etitions 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 com-

pleting 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

Cross training is an efficient way to get a complete and

well-balanced fitness program. An example of a bal-

anced program is:

• Plan strength training workouts on Monday,

Wednesday, and Friday.

• Plan 20 to 30 minutes of aerobic exercise, such as

running on a treadmill or riding on an elliptical or

exercise bike, on Tuesday and Thursday.

• 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 devel-

op your heart and lungs.

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 overdo-

ing it during the first few months of your exercise pro-

gram. 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 immedi-

ately 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 pro-

gram.

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 deliver-

ing more oxygen to your muscles.

WORKING OUT

Each workout should include 6 to 10 different exercis-

es. 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

effective exercise program. This requires moving

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 affected. Refer to the muscle chart on the

next page to find the names of the muscles.

The repetitions in each set should be performed

smoothly and without pausing. The exertion stage of

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.

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 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. The

chart on pages 26 and 27 of this manual can be pho-

tocopied and used to schedule and record your work-

outs. List the date, the exercises performed, the resist-

ance used, and the numbers of sets and repetitions

completed. Record your weight and key body meas-

urements at the end of every month. Remember, the

key to achieving the greatest results is to make exer-

cise a regular and enjoyable part of your everyday life.

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)

MONDAY

Date:

/ /

EXERCISE WEIGHT SETS REPS

AEROBIC EXERCISE

TUESDAY

Date:

/ /

WEDNESDAY

Date:

/ /

THURSDAY

Date:

/ /

FRIDAY

Date:

/ /

Make photocopies of this page for scheduling and recording your workouts.

MONDAY

Date:

/ /

EXERCISE WEIGHT SETS REPS

AEROBIC EXERCISE

TUESDAY

Date:

/ /

WEDNESDAY

Date:

/ /

THURSDAY

Date:

/ /

FRIDAY

Date:

/ /

Make photocopies of this page for scheduling and recording your workouts.

M10 Nylon Locknut (97)

M6 Washer (101)

M8 Washer (100)

M8 Nylon Locknut (96)

M8 x 12mm Shoulder

Bolt (131)

1/4" x 9.5mm Allen

Head Set Screw (120)

M6 Nylon Locknut (124)

25mm Square Inner Cap (31)

25mm Round Outer Cap (94)

25mm Retainer Ring (93)

25mm Round Angled Cap (62)

25mm Round Inner Cap (26)

32mm Square Inner Cap (66)

M10 Washer (99)

PART IDENTIFICATION CHART

Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each draw-

ing is the key number of the part, from the PART LIST in the center of this manual. Important: Some parts may

have been pre-assembled for shipping purposes. If a part is not in the parts bag, check to see if it has

been pre-attached. If a part is missing, call toll-free 1-800-999-3756.

M10 x 88mm Bolt (114)

M10 x 155mm Bolt (109)

M10 x 73mm Bolt (115)

M10 x 81mm Bolt (122)

M10 x 68mm Bolt (113)

M10 x 25mm Screw (121)

M10 x 45mm Bolt (112)

M10 x 65mm Flat Head Screw (27)

M8 x 63mm Bolt (106)

M6 x 38mm Screw (102)

1/4” x 14mm Screw (119)

M10 x 50mm Screw (108)

M10 x 78mm Bolt (110)

M10 x 91mm Bolt (116)

M10 x 19mm Screw (118)

M10 x 127mm Bolt (126)

M10 x 75mm Bolt (127)

M10 x 60mm Bolt (128)

M10 x 72mm Hex Head Bolt (130)

M10 x 19mm Hex Head Bolt (132)

M10 x 92mm Carriage Bolt (111)

M6 x 72mm Screw (105)

M8 x 16mm Screw (98)

M6 x 63mm Screw (103)

M6 x 16mm Screw (104)

M4 x 16mm Screw (107)

M8 x 16mm Shoulder Bolt (129)

48mm Tappered Inner Cap (63) 48mm Round Inner Cap (23)

50mm Square Inner Cap (22)

60mm Square Inner Cap (65)

51mm x 76mm Inner Cap (64)

Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover

of the user’s manual for information about ordering replacement parts.

Key Qty. Description

No. Key Qty. Description

No.

11Bench Frame

21Stabilizer

31Bench Leg

41Leg Lever

51Leg Lever Bracket

61Curl Post

71Backrest Bracket

82Backrest Tube

92Pad Tube

10 1 Thick Pad Tube

11 1Adjustment Lever

12 3 Grip

13 1 Small Base Cap

14 1 Backrest

15 1 Seat

16 1 Curl Pad

17 4 Large Foam Pad

18 2 Small Foam Pad

19 4 Large Pad Cap

20 2 Small Pad Cap

21 1 Notched Square

Inner Cap

22 8 50mm Square Inner

Cap

23 3 48mm Round Inner

Cap

24 1 Olympic Adapter

25 1 Weight Tube

26 3 25mm Round Inner

Cap

27 1 M10 x 65mm Flat

Head Screw

28 2 Small Round

Bushing

29 1 Curl Knob

30 1 13mm Spacer

31 4 25mm Square Inner

Cap

32 1 Center Base

33 1 Rear Base

34 1 Right Base

35 1 Left Base

36 1 Left Upright

37 1 Center Upright

38 1 Rear Upright

39 1 Rear Top Frame

40 1 Top Frame

41 2 Guide Bar

42 1 Butterfly Frame

43 1 Right Fly Arm

44 1 Left Fly Arm

45 1 Storage Leg

46 2 Rack Foot

47 4 Base Cap

48 1 Foot Plate

49 1 Left Frame Joint

50 1 Right Frame Joint

51 1 Left Barbell Glider

52 2 Safety Spotter

53 1 Right Spotter Hook

54 1 Left Spotter Hook

55 1 Weight Bar

56 1 Locking Bar

57 1 Lat Bar

58 2 Small Weight Clip

59 2 Barbell Adapter

60 2 Weight Adapter

61 4 Square Carriage

Bushing

62 1 25mm Round Angled

Cap

63 6 48mm Tapered Inner

Cap

64 1 51mm x 76mm Inner

Cap

65 1 60mm Square Inner

Cap

66 1 32mm Square Inner

Cap

67 2 Weight Stop

68 8 Bar Slide Bushing

69 0 not used

70 2 Weight Carriage

Stop

71 1 Weight Carriage

72 2 Pulley Plate

73 1 Double “U”-bracket

74 2 Round Joint Bushing

75 2 Round Angled

Bushing

76 1 Curl Bar

77 2 Large Weight Clips

78 1 Chain

79 1 Ankle Strap

80 1 Butterfly Backrest

81 1 Lat Cable

82 1 Low Cable

83 1 Butterfly Cable

84 2 Clip Cover

85 2 Cable End Clip

86 6 17mm Spacer

87 2 27mm Spacer

88 2 Large Cable Trap

89 2 “V”-pulley

90 9 90mm Pulley

91 4 Weight Bar Bushing

92 2 Fly Arm Bushing

93 4 25mm Retainer Ring

94 2 25mm Round Outer

Cap

95 2 Fly Foam Pad

96 5 M8 Nylon Locknut

97 70 M10 Nylon Locknut

98 1 M8 x 16mm Screw

99 83 M10 Washer

100 2 M8 Washer

101 7 M6 Washer

102 4 M6 x 38mm Screw

103 1 M6 x 63mm Screw

104 4 M6 x 16mm Screw

105 2 M6 x 72mm Screw

106 1 M8 x 63mm Bolt

107 6 M4 x 16mm Screw

108 4 M10 x 50mm Screw

109 1 M10 x 155mm Bolt

110 10 M10 x 78mm Bolt

111 4 M10 x 92mm

Carriage Bolt

112 9 M10 x 45mm Bolt

113 22 M10 x 68mm Bolt

114 2 M10 x 88mm Bolt

115 1 M10 x 73mm Bolt

116 8 M10 x 91mm Bolt

1171 Large Base Cap

1182 M10 x 19mm Screw

1194 1/4” x 14mm Screw

120 5 1/4” x 9.5mm Allen

Head Set Screw

121 2 M10 x 25mm Screw

122 3 M10 x 81mm Bolt

123 1 Right Barbell Glider

124 2 M6 Nylon Locknut

125 2 Small Cable Trap

126 2 M10 x 127mm Bolt

127 5 M10 x 75mm Bolt

128 2 M10 x 60mm Bolt

129 2 M8 x 16mm

Shoulder Bolt

130 2 M10 x 72mm Hex

Head Bolt

131 2 M8 x 12mm

Shoulder Bolt

132 1 M10 x 19mm Hex

Head Bolt

133 1 Right Upright

134 2 Cable Clip

135 1 Thin Notched

Square Inner Cap

#1User’s Manual

#1Exercise Guide

#1Grease Pack

#3 Allen Wrench

PART LIST—Model No. 831.153320 R1103A

EXPLODED DRAWING—Model No. 831.153320 R1103A

197

122

103

104

107

120

22 106

100 21

100

113

122

115

104

101

135

107

111

102

101

99 109

112

102

101

112

121

99 113

119

123

108

116

99 97

99 116 99

99 97

116

99 97

97 97

92 129

129

113 92

128

124 65

88 97 97

88128

112

125

72 90

81 132

126

110 99

110

99 86

86 90

3997

110

130

127

114

105

101

105

112

97 97

112

99 127

110

99 127

32 113 110

113

97 99 113

120

119

120

107 120 26

113

97 56

119

120

113

131

108

133

12 57

111

113

97 97 63

63 64

112

117

108

52 96

131 68

113

113 99

116 99

108

119

110

118

114

134

110

113

107 98

107118

124

EXPLODED DRAWING—Model No. 831.153320 R1103A

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 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., Dept 817WA, Hoffman Estates, IL 60179

Proform 153320 C840 Bench Users Manual *153320 199800

Proform-153320-Owner-S-Manual proform-153320-owner-s-manual

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