Weider 831150290 User Manual PRO 220 Manuals And Guides L0312122

WEIDER Weight System Manual L0312122 WEIDER Weight System Owner's Manual, WEIDER Weight System installation guides

User Manual: Weider 831150290 831150290 WEIDER WEIDER PRO 220 - Manuals and Guides View the owners manual for your WEIDER WEIDER PRO 220 #831150290. Home:Fitness Equipment Parts:Weider Parts:Weider WEIDER PRO 220 Manual

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Page Count: 16

Model No. 831.150290

Serial No.

Write the serial number in the

space above for reference.

Serial Number Decal (under seat)

• Assembly

• Adjustments

•Troubleshooting

•Part List and Drawing

_CAUTION

Read all precautions and instruc-

tions in this manuel before using

this equipment. Save this manu-

al for future reference.

WEIGHT BENCH EXERCISER

User's Manual

Patent Pending

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

TABLE OF CONTENTS

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

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

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

PART IDENTIFICATION CHART ............................................................ 5

ASSEMBLY ........................................................................... 6

ADJUSTMENTS ....................................................................... 10

EXERCISE GUIDELINES ................................................................ 11

PART LIST ........................................................................... 14

EXPLODED DRAWING ................................................................. 15

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

WARRANTY ................................................................... Back Cover

WARNING DECAL PLACEMENT

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, Mon.

through Fri., 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.

) hands

ngers clear of

Misuse of this

)roduct may result in

seriousinjury.

Read user's manual

andfollow allwarnings

andoperatinginstruc-

tions prior to use.

•Do notallow children

onor aroundmachine.

• Replace label if

damaged, illegible,

or removed.

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 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 sur-

face. 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.

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 t10 pounds, including a bar-

bell and weights, on the weight rests. Do not

place more than 50 pounds on the leg lever.

11. 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.

12. When you are using the leg lever, place a

barbell with the same amount of weight on

the weight rests to balance the bench.

13. 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.

Always wear athletic shoes for foot protec-

tion while exercising.

Keep hands and feet away from moving

parts.

14. When using the backrest in an inclined posi-

tion, make sure that the support rod is

inserted completely through both uprights,

and that the support rod is turned to the

locked position.

9. Do not use a barbell that is longer than six 15. If you feel pain or dizziness at any time while

feet with the weight bench, Note: The weight exercising, stop immediately and begin cool-

bench does not include a barbell or weights, 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. Bears assumes no responsibility for personal injury or property

damage sustained by or through the use of this product.

BEFORE YOU BEGIN

Thank you for selecting the versatile WELDER®PRO

220 weight bench. The weight bench offers an impres-

sive 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.

For your benefit, read this manual carefully before

using the weight bench, If you have questions after

reading thismanual, call 1-800-4-MY-HOME ®

(1-800-4694663). To help us assist you, please note

the product model number and serial number before

calling. The model number is 831.150290. The serial

number can be found on adecal 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.

ASSEMBLED

DIMENSIONS:

Height: 47 in.

Width: 30 in.

Depth: 62 in.

Leg Lever--

! _Weight Rests

Suppo_ Rod

Seat

PART IDENTIFICATION CHART

This chart is provided to help you identify the smallparts 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.

50mm Square

Inner Cap (16)

38mm Square

Inner Cap (18)

25mm Square Inner Cap (19)

M10 Washer (30)

25mm Round Angle Cap (17)

25mm Round Inner Cap (20)

19mm Round Inner Cap (21)

M6 Washer (22)

(

M10 Nylon Locknut (31)

M4 x 16mm Screw (29)

M6 x 16ram Screw (24)

M10 x 50mm Bolt (28)

(

M10 x 60mm Bolt (25)

M 10 x 60mm Carriage Bolt (26)

M10 x 68ram Bolt (27)

M10 x 142mm Bolt (23)

ASSEMBLY

• As you assemble the weight bench, make sure all

Make Things Easier for Yourself partsare oriented as shown in the drawings.

Everything in this manual is designed to ensure

that the weight bench can be assembled suc-

cessfullyby anyone. However, it is importantto

realize that the versatile weight bench has many

parts and that the assembly process will take

time. Most people find that by setting aside plen-

ty of time, assemblywill go smoothly.

Before beginning assembly, carefully read the

following information and instructions:

•Assembly requires two people.

• Place all parts in acleared area and remove the

packing materials. Do not dispose of the packing

materials untilassembly is completed.

• Tighten all parts as you assemble them, unless

instructedto do otherwise.

•For help identifying small parts, use the

IPENTIFICATION 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 assembling the weight bench, be sure

that you have read and understand the infor-

mation in the box above.

Press three 50mm Square Inner Caps (16) into

the Upright(1) without the warning decal.

Attach two Joint Plates (11) to the Upright (1) with

two M10 x 68mm Bolts (27) and two M10 Nylon

Locknuts (31). Do not tighten the Locknuts yet.

Repeat this step with the other Upright (1).

Make sure the Joint Plates (11) are oriented as

shown in the inset drawing.

Warning

Decal

,31

2. !2

Attach the Crossbar (2) to an Upright(1) with two

M10 x68mm Bolts (27), two Joint Plates (11),

and two M10 Nylon Locknuts(31). Do not tight-

en the Locknute yet.

Repeat this step with the other Upright (1).

3. Press three 50ram Square Inner Caps (16) into

the Front Leg (4) and the Stabilizer (5).

Attachthe 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. Attach the Front Leg (4) to the Bench Frame (3)

with two M10 x50mm Bolts (28), two M10

Washers (30), and two M10 Nylon Locknuts(31).

Do not tighten the Locknuts yet. Make sure

the bolt heads fit inside the hexagon holes in

the Bench Frame.

16 _.. 31

"%o

26l

Hexagon

Holes

AttachtheBenchFrame (3) to the Crossbar (2)

with two M10 x 68mm Bolts (27) end two M10

Nylon Locknuts(31).

Tighten the M10 Nylon Locknuts (31) used in

steps 1-5.

6. Press a 25mm Round Inner Cap (20) into the indi-

cated 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.

Tap two 38mm Square Inner Caps (18) into the

Leg Lever (6).

Lubricate the M10 x 60mm Bolt (25) with grease.

Attach the Leg Lever (6) to the Front Leg (4) with

the Bolt and an M10 Nylon Locknut (31). Do not

overtighten the Locknut; the Leg Lever must

be able to pivot easily.

7. Press two 25mm Square Inner Caps (19) into a

Pad Tube (12). Slide the Pad Tube into the Leg

Lever (6). Slide two Foam Pads (13) onto the

ends of the Pad Tube. Make sure the Foam

Pads are oriented as shown.

Repeat this step with the other Pad Tube (12).

8, Press a 25mm Round Inner Cap (20) into a

Weight Rest (15). Insert the Weight Rest intoan

Upright (1). Turn the Weight Rest so the locking

pin is wrapped around the Updght,

Repeat this step with the other Weight Rest

(15).

227

18-..._o_°'°_

Lubricate

_. 6

13 19,_"_

Pin 20 _ 1

9. 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.

10. Press four 25mm Square Inner Caps (19) into the

two Backrest Tubes (7).

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.

11. Lubricate an M10 x 142mm Bolt (23) with grease.

Attach the Backrest Tubes (7) to the welded tube

on the Bench Frame (3) with the Bolt, two M10

Washers (30), and an M10 Nylon Locknut (31).

Do not overtighten the Locknut; the Backrest

Tubes must be able to pivot easily.

Tighten the M6 x 38ram Screws (32) used in

step 10.

12. Attach the Seat (9) to the Bench Frame (3) with

four M6 x 16ram Screws (24).

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 ADJUST-

MENTS, beginning on the following page.

Locking

19 _,22

Tube

ADJUSTMENTS

The weight bench is designed to be used withyour 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. 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.

ADJUSTING THE BACKREST

The Backrest (8) can be used in a decline position, a

level position, or two incline positions. To use the

Backrestin the decline position, remove the Support

Rod (14) and lay the Backrest on the Crossbar (2).

To use the Backrest (8) in the level position,liftthe

Backrest and insert the Support Rod (14) through the

bottom set of holes in the Uprights (1). Rotate the

locking pin into place around the Upright.

To use the Backrest(8) in an incline position, lift the

Backrest and insert the Support Rod (14) through an

upper set of holes in the Uprights (1). Rotate the lock-

ing pin into place around the Upright.

WARNING: When using the

Backrest (8) in a level or incline position,

insert the Support Rod (14) completely

through both Uprights (1) and turn it to the

locked position.

ATTACHING WEIGHTS TO THE LEG LEVER

To use the Leg Lever (6), slide the desired weights

(not included) onto the weight tube.

WARNING: Do not place more

than 60pounds onthe Leg Lever (6).

ADJUSTING THE WEIGHT RESTS

To change the weight of the Weight Rests (15),

remove the them from the Uprights(1) and insert them

into the desired set of holes. Rotate the Weight Rests

so that the lockingpinswrap around the Uprights.

WARNING: Al*syesetboth

Weight Rests (15) atthe same height.

Weight

Lo_k_ng

EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS

Muscle Building

To increase the size and strengthof your muscles,

push them close to their maximum capacity.Your mus-

cles will continuallyadapt and grow as you progres-

sively increase the intensityof your exercise. You can

adjust the intensitylevel of an individualexercise in

two ways:

•by changing the amount of resistance used

• by changing the number of repetitionsor sets per-

formed. (A "repetition" is one complete cycle of an

exercise, suchas one sit-up.A =set" is a series of

repetitions.)

The proper amount of resistancefor each exercise

depends upon the individual user. You must gauge

your limits and select the amount of resistancethat is

rightfor you. Begin with 3 setsof 8 repetitionsfor each

exercise you perform. Rest for 3 minutesafter each

set. When you can complete 3 sets of 12 repetitions

withoutdifficulty,increase the amount of resistance.

Toning

You can tone your musclesby pushing them to a mod-

erate percentage of their capacity.Select a moderate

amount of resistance and increase the numberof rep-

etitionsin each set. Complete as many sets of 15 to

20 repetitionsas possible withoutdiscomfort.Rest for

1 minute after each set. Work your muscles by com-

pleting more sets rather than by usinghigh amounts of

resistance.

Weight Loss

To lose weight, use a tow amount of resistance and

increase the number of repetitionsineach set.

Exercise for 20 to 30 minutes, restingfor a maximum

of 30 seconds between sets.

Cross Training

Cress trainingis an efficientway to get a complete and

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

anced program is:

•Plan strengthtrainingworkoutson Monday,

Wednesday, and Friday.

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

runningon a treadmill or ridingon an exercise bike,

on Tuesday and Thursday.

•Rest from both strengthtrainingand aerobic exercise

for at least one full day each week to give your body

time to regenerate.

The combination of strengthtrainingand aerobic exer-

cise will reshape and strengthenyour body, plusdevel-

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

Begineach workoutwith 5 to 10 minutes of stretching

and light exerciseto 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 workoutsfor the time of day when your

energy level is the highest. Each workoutshould be

followed by at least one day of rest.Once you find the

schedulethat is rightfor you, stickwith it.

EXERCISE FORM

Maintaining proper form is an essential part of an

effective exercise program.This requires moving

throughthe full range of motionfor each exercise, and

moving onlythe appropriate partsof the body.

Exercising in an uncontrolledmanner will leave you

feeling exhausted. On the exercise guide accompany-

ing this manual you will find photographsshowingthe

correct form for several exercises, and a listof the

musclesaffected. 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 withoutpausing. The exertionstage 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 eshort pedod 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 aweight loss

workout.

Plan to spend the first couple of weeks familiarizing

yourselfwith the equipment and learningthe 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 page 13 of this manual can be photocopied

and used to schedule and record your workouts. List

the date, the exercises performed, the resistance

used, and the numbers of sets and repetitions com-

pleted. Record your weight and key body measure-

ments 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.

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 (frontofthigh)

J. Tibialis Anterior (front of calf)

K. Soleus (front of calf)

L. Anterior Deltoid (shoulder)

M. Rectus Abdominus (stomach)

N. Adductor (inner thigh)

O. Trepezius (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 EXERCISE WEIGHT SETS REPS

Date:

/ I

TUESDAY

Date:

/ /

WEDNESDAY

Date: / /

AEROBIC EXERCISE

EXERCISE WEIGHT SETS REPS

THURSDAY

Date: ! /

AEROBIC EXERCISE

FRIDAY EXERCISE WEIGHT SETS REPS

Date: / /

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

PART LIST--Model No. 831.150290 R0803A

Key No. Qty. Description Key No. Qty.

1 2 Upright 19 8

2 1 Crossbar 20 3

3 1 Bench Frame 21 2

41Front Leg 22 4

5 1 Stabilizer 23 1

6 1 Leg Lever 24 4

7 2 Backrest Tube 25 1

8 1 Backrest 26 2

9 1 Seat 27 10

10 2 Upright Cover 28 2

11 4 Joint Plate 29 4

12 2 Pad Tube 30 4

13 4 Foam Pad 31 16

14 1 Support Rod 32 4

15 2 Weight Rest # 1

16 9 50mm Square Inner Cap # 1

17 1 25ram Round Angled Cap # 1

18 2 38mm Square Inner Cap

'_" Indicatesa non-illustratedpart. Specifications are subject to change

this manual for information on ordering replacement parts.

Description

25mm Square Inner Cap

25mm Round Inner Cap

19mm Round Inner Cap

M6 Washer

M10 x 142mm Bolt

M6 x 16mm Screw

M10 x 6Omm Bolt

M1O x 60ram Carriage Bolt

M1O x 68mm Bolt

M10 x 5OmmBolt

M4 x 16mm Screw

M1O Washer

M10 Nylon Locknut

M6 x 38ram Screw

User's Manual

Exercise Guide

Grease Pack

without notice. See the back cover of

EXPLODED DRAWING--Model No. 831.150290 R0803A

19 13

13 16

18,._

20 31

24 28

!!ili_iii

iiiii!iii!_

Your Home

For repair - in your home - of all major brand appliances, lawn and garden equipment,

or heating and cooling systems, no matter who made it, no matter who sold it!

For the replacement parts, accessories, and user's manuals that you need to do-it-yourself.

For Sears professional installation of home appliances

and items like garage door openers and water heaters.

1-800-4-MY-HOM E®Anytime,day or night

(1-800-469-4663) (U.S.A. and Canada)

www.sears.com www.sears.ca

Our Home

For repair of carry-in products like vacuums, lawn equipment,

and electronics, call or go on-line for the location of your nearest

Sears Parts and Repair Center.

1-800-488-1222 Anytime, dayor night (U,S,A, only)

www.sears.com

To purchase a protection agreement (U.S.A.)

or maintenance agreement (Canada) on aproduct serviced by Sears:

1-800-827-6655 (u.s.A) 1-800-361-6665 (Canada)

Para pedir servicio de reparaci6n adomicilio,y para ordenar piezas:

1-888-SU-HOGAR _(1-888-784.6427)

@Registered Trademark /TMTrademark /SMService Mark of Sears, Roebuck and Co.

®Marca Registrada /_Marca de F_bdca /su Mama de Servicio de Sears, Roebuck and Co,

WARRANTY

For 90 days from the date of purchase, if failure occurs due to defect in material or workmanshipin 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 specificlegal rights, and you may also have other rights which vary from state

to state.

Sears, Roebuck and Co., Dept. 817WA, Hoffman Estates, IL 60179

_;ili,!!

iii!!i_!i

Part No. 199258 R0803A

Weider 831150290 User Manual PRO 220 Manuals And Guides L0312122

WEIDER Weight System Manual L0312122 WEIDER Weight System Owner's Manual, WEIDER Weight System installation guides

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