Weider 831150312 User Manual PRO 240 WEIGHT BENCH Manuals And Guides L0803501
WEIDER Weight System Manual L0803501 WEIDER Weight System Owner's Manual, WEIDER Weight System installation guides
User Manual: Weider 831150312 831150312 WEIDER WEIDER PRO 240 WEIGHT BENCH - Manuals and Guides View the owners manual for your WEIDER WEIDER PRO 240 WEIGHT BENCH #831150312. Home:Fitness Equipment Parts:Weider Parts:Weider WEIDER PRO 240 WEIGHT BENCH Manual
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® ModelNo.831.150312 SerialNo. Writetheserialnumberin the spaceaboveforreference. WEIGHT BENCH EXERCISER User's Manual SerialNumberDecal(underseat) , Assembly , Adjustments , Part List and Drawing tent Pending ,_CAUTION Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference. Sears, Roebuck and Co., Hoffman Estates, IL 60179 TABLE OF CONTENTS WARNING DECAL PLACEMENT .............................................................. iMPORTANT PRECAUTIONS ................................................................. BEFORE YOU BEGIN ....................................................................... PART iDENTiFiCATiON CHART ............................................................... ASSEMBLY ............................................................................... ADJUSTMENTS .......................................................................... EXERCISE GUiDELiNES ................................................................... PART LiST ............................................................................... EXPLODED DRAWING ..................................................................... ORDERING REPLACEMENT PARTS .................................................. FULL 90 DAY WARRANTY ........................................................... WARNING DECAL PLACEMENT The warning decal shown here has been placed on the weight bench in the location shown, if the decal is miss= ing or illegible, please call toll=free 1=877=992=5999, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time, to order a free replace= ment decal. Place the decal on the weight bench in the location shown. 2 3 4 5 6 10 12 14 15 Back Cover Back Cover iMPORTANT PRECAUTIONS WARNING: Toreduce theriskofsetous tionsbefore 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, . . 4. it is the responsibility of the owner to ensure that all users of the weight bench are ade ......... quately informed of all precautions. injury, read thefollowing important precau- 10. 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 11. When you are using the leg lever, place a barbell with the same amount of weight on the weight rests to balance the bench. The weight bench is intended for home use only. Do not use the weight bench in any commercial, rental, or institutional setting. 12. Always wear athletic shoes for foot protection while exercising. Use the weight bench only on a level surface. Cover the floor beneath the weight bench to protect the floor. 13. Keep hands and feet away from moving parts. 5. Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediately. 6. Make sure the set screws attaching the Olympic adapters are properly tightened each time the adapters are used. 7. Keep chUdren under 12 and pets away from the weight bench at all times, 8. 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, including a bar= bell and weights, on the weight rests. Do not place more than 150 pounds on the leg lever or cud bar. Note: The weight bench does not include a barbell or weights, 17. Always remove the cud post from the front leg before performing leg cuds with the leg lever. Always exercise with are performing bench partner should stand barbell if you cannot 19. if you feel pain or dizziness at any timewhile exercising, stop immediately and begin cool= ing down. 9. WARNING: 14. Do not use a barbell that is longer than six feet with the weight bench. 15. Make sure that the adjustment knobs are inserted completely and tightened into the uprights before beginning any exercise. 16. When you put weight on the weight rests, make sure you put at least ten pounds on the leg lever to balance the weight bench. 18. 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. a partner. When you press exercises, your behind you to catch the complete a repetition. 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. 3 BEFORE YOU BEGIN Thank you for selecting the versatile WELDER ®PRO 240 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). To help us assist you, please note the product model number and serial number before calling. The model number is 831.150312. 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. For your benefit, read this manual carefully before using the weight bench. If you have questions after ASSEMBLED DIMENSIONS: Height: 45 in. Width: 47 in. Depth: 71 in. Upright Ight Rests Storage Tube Adjustment Knob Curl Pad Seat Backrest Bracket Leg Weight Curl Bar 4 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=877=992=5999. D qM4 x 16mm Screw (45) T-v M8 Washer (47) O r,n M6 x 16mm Screw (37) [ M10 Washer (46) 25mm Round Angle Cap (34) CO CO T- X H O M6 x 40mm Bolt (40) M6 Washer (50) M8 x 58mm Bolt (42) 1/4"x 9mm Set Screw (44) E E 5mm Spacer (53) MIO x 65mm Bolt (35) M10 x 68mm Bolt (56) M6 Nylon Locknut (52) MIO x 82mm Bolt (43) M8 Nylon Locknut (51) M10 x 86mm Bolt (39) ( M10 Nylon Locknut (48) M10 x 91mm Bolt (38) 5 T-- ASSEMBLY 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. • As you assemble the weight bench, make sure all parts are oriented as shown in the drawings. • For help identifying small parts, use the PART iDENTiFiCATiON CHART on page 5. The following for assembly: tools (not included) are required , Two adjustable wrenches , One rubber mallet Before beginning assembly, carefully read the following information and instructions: , Assembly requires two people. , Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. Tighten all parts as you assemble them, unless instructed to do otherwise. Before beginning assembly, make sure you understand the information in the box aboVe' For help identifying small parts, use the PART IDENTIFICATION CHART, , 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. Olympic Width Hexagon Holes 39 Note: The weight bench can be adjusted to be used with either a mid=width barbell or an Olympic barbell. Align the holes in a Crossbar Extension (5) with the desired set of holes in the Crossbar (4). Secure the Extension in place with two M10 x 86mm Bolts (39), two 5mm Spacers (53), two M10 Washers (46), and two M10 Nylon Locknuts (48). Make sure the Locknuts and Spacers fit inside the hexa= gon holes in the Extension. Repeat this step with the other Crossbar Extension (5). 48 Mid-Width Hexagon Holes 46 39 53 53 48 5 Pressa Foot(29)ontothe bottomof theRight Upright(7). LifttheWeightRest(9)in theRightUpright(7) andsecureit ina raisedpositionwitha Weight RestKnob(23). Repeatthis stepwith the Left Upright(not shown). 29 Attachthe RightUpright(7)tothe rightCrossbar Extension(5)withfourMIOx 91mmBolts(38), twoJointPlates(18),andfourMIONylon Locknuts(48).Donot tightenthe Locknutsyet. Repeatthis stepwith the Left Upright(not shown). 48 Attachthe FrontLeg(2)totheBenchFrame(1) withtwoMIOx 65mmBolts(35),the Plate(31), andtwoMIONylonLocknuts(48).Donot tighten the Locknutsyet. 7 Attach the Bench Frame (1) to the center holes in the Crossbar (4) with two MIO x 82mm Bolts (43) and two MIO Nylon Locknuts (48). Tighten the MIO Nylon Locknuts steps 1-5. 4 Center Holes (48) used in .48 43 Attach the Weight Tube (16) to the Leg Lever (3) with an M8 x 58mm Bolt (42), two M8 Washers (47), a lOmm Spacer (30), and an M8 Nylon Locknut (51). Press a 25mm Round Angled Cap (34) onto the end of the Weight Tube. 48 56 Lubricate an MIO x 68mm Bolt (56) with grease. Attach the Leg Lever (3) to the Front Leg (2) with the Bolt and an MIO Nylon Locknut (48). Do not overtighten the Locknut; the Leg Lever must be able to pivot easily. Lubricate 47 42 Attach the Backrest Tubes (12) to the Backrest Bracket (10) with four M6 x 40mm Bolts (40), four M6 Washers (50), and four M6 Nylon Locknuts (52). 12 40 50 52 52 50 5O 40 10 Insert the Backrest Bracket (10) into the slot in the Bench Frame (1). 12 Lubricate an MIO x 168mm Bolt (41) with grease. Attach the Backrest Tubes (12) to the Bench Frame (1) with the Bolt and an MIO Nylon Locknut (48). Do not overtighten the Locknut; the Backrest Tubes must be able to pivot easily. Lubricate 10 41 Attachthe Backrest(13)tothe BackrestTubes (12)withfourM6x 40mmBolts(40)andfourM6 Washers(50). AttachthetetherontheAdjustment Pin(25)to theBenchFrame(1)withan M4x 16mmScrew (45).Insertthe PinthroughtheBenchFrameand theBackrestBracket(10). 50 50 45 10. AttachtheSeat(14)totheBenchFrame(1),with thewideendtowardthefront,withfourM6x 16mmScrews(37). 25 4O 10 Wide End 11. Slidethe PadTube(19)intothesquareholein theFrontLeg(2).Slidetwo FoamPads(20)onto thePadTube. 11 .20 2 Repeatthis stepwith the other two Pad Tubes (19) and the Leg Lever (3). 20 19 12. Attach the Curl Pad (15) to the Curl Post (11) with two M6 x 16mm Screws (37). 19 12 / 11 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 ADJUSTMENTS, beginning on the following page. 9 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 12 for important exercise information and refer to the accompanying exercise 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 immediately. 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 (13) can be used in a decline position, a level position, or an incline position. To use the Backrest in the decline position, remove the Adjustment Pin (25) and lay the Backrest on the Crossbar (4). To use the Backrest (13) in the level or incline position, lift the Backrest and insert the Adjustment Pin (25) through the Bench Frame (1) and a hole in the Backrest Bracket (10). Engage the top hole for a level position, or one of the other holes for an incline position. 1 25 ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever (3), slide the desired weights (not included) onto the Weight Tube (16). Secure the weights with a Weight Clip (54 or 55). 10 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 (54 or 55). Weights can be stored on the tubes on the Uprights (not shown). 16 Donotp aoo more than 150 pounds 0n the Leg Lever (3)or the Cud Bar (not shown). Use only the Weight Clips (54 or 55) provided with the bench. Weight ADJUSTING THE WEIGHT RESTS To change the height of the Weight Rests (9), remove the Weight Rest Knobs (23). Position the Weight Rests at the desired height in the Uprights (8, 7 [not shown]) and secure them with the Weight Rest Knobs. A ways setboth 23 Weight Rests (9) at th e same heigh t. Make sure the Weight Rest Knobs (23) are inserted into both the Uprights (7, 8) and the Weight Rests. 10 ADJUSTING THE BENCH WIDTH z To adjust the width of the bench to use either a midwidth barbell or an Olympic barbell, remove the indicated M10 Nylon Locknuts (48) and M10 x 86mm Bolts (not shown) from the Crossbar Extensions (5). Refer to assembly step 1 for instructions on how to reassemble the Crossbar (4) at the desired width. 48 ATTACHING THE CURL POST For some exercises, the Curl Post (11) must be attached to the weight bench. Remove the 45mm Square Inner Cap (26) from the Front Leg (2). Slide the Curl Post (11) into the Front Leg (2). Align one of the adjustment holes in the Curl Post with the adjustment hole in the Front Leg. Tighten the Curl Post Knob (24) into the adjustment hole in the Front Leg. Make sure that you fully tighten the Knob. 11 Note: When the Curl Post (11) is not in use, the 45ram Square inner Cap (26) should be inserted into the Front Leg (2). OLYMPIC WEIGHT ADAPTER Press a 48mm Round Inner Cap (32) into the Olympic Adapter (17). Attach the Olympic Adapter to the Weight Tube (16) with a 1/4" x 9mm Set Screw (44). Make sure the Set Screw is on the bottom of the Adapter. The Curl Bar Olympic Adapters (not shown) can be attached to the Curl Bar (not shown) in the same 32 manner. 11 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. (A "repetition" is one complete cycle of an exercise, such as one sit-up. A "set" is a series of repetitions.) 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 overdoing it during the first few months of your exercise program. 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 immediately 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 program. WARMING UP 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. 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 delivering more oxygen to your muscles. WORKING OUT Toning You can tone your muscles by pushing 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. Each workout should include 6 to 10 different exercises. 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. 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. EXERCISE FORM Cross Training Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a balanced 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 an exercise bike or an elliptical exerciser, 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 exercise will reshape and strengthen your body, plus develop your heart and lungs. 12 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 accompanying 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 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. building workout. • Rest for one minute after each set for a toning workout. STAYING MOTIVATED • Rest for 30 seconds after each set for a weight loss workout. For motivation, keep a record of each workout. List the date, the exercises performed, the resistance used, and the numbers of sets and repetitions completed. Record your weight and key body measurements 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. 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 MUSCLE CHART W 13 A. B. C. D. E. R G. H. I. J. K. L. M. N. O. R Q. R. S. T. U. V. W. X. Sternomastoid (neck) Pectoralis Major (chest) Biceps (front of arm) Obliques (waist) Brachioradials (forearm) Hip Flexors (upper thigh) Abductor (outer thigh) Quadriceps (front of thigh) Sartorius (front of thigh) Tibialis Anterior (front of calf) Soleus (front of calf) Anterior Deltoid (shoulder) RectusAbdominus (stomach) Adductor (inner thigh) Trapezius (upper back) Rhomboideus (upper back) Posterior Deltoid (shoulder) Triceps (back of arm) Latissimus Dorsi (mid back) Spinae Erectors (lower back) Gluteus Medius (hip) Gluteus Maximus (buttocks) Hamstring (back of leg) Gastrocnemius (back of calf) PART LIST--Model 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 25 26 27 28 29 30 31 1 1 1 1 2 2 1 1 2 1 1 2 1 1 1 1 1 4 3 6 2 2 2 1 1 4 2 4 2 1 1 No. 831.150312 Description Bench Frame Front Leg Leg Lever Crossbar Crossbar Extension Crossbar Cap Right Upright Left Upright Weight Rest Backrest Bracket Curl Post Backrest Tube Backrest Seat Curl Pad Weight Tube Olympic Adapter Joint Plate Pad Tube Foam Pad Weight Rest Cap Square Bushing Weight Rest Knob Curl Post Knob Adjustment Pin 45mm Square Inner Cap Crossbar Bushing 25mm Square Inner Cap Foot lOmm Spacer Plate Rt204A Key No. Qty. 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 # # # # 3 3 1 2 1 6 8 4 8 1 1 2 3 9 4 2 18 2 8 1 4 4 2 2 1 6 2 1 1 1 1 Description 48mm Round Inner Cap 25mm Round Inner Cap 25mm Round Angled Cap MIO x 65mm Bolt Curl Bar M6 x 16mm Screw MIO x 91mm Bolt MIO x 86mm Bolt M6 x 40mm Screw MIO x 168mm Bolt M8 x 58mm Bolt MIO x 82mm Bolt 1/4"x 9mm Set Screw M4 x 16mm Screw MIO Washer M8 Washer MIO Nylon Locknut Curl Bar Olympic Adapter M6 Washer M8 Nylon Locknut M6 Nylon Locknut 5mm Spacer 1" Weight Clip 48mm Weight Clip MIO x 68mm Bolt 19mm Square Inner Cap 45mm Thin Square Inner Cap User's Manual Exercise Guide Allen Wrench Grease Pack "#" Indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover of this manual for information about ordering replacement parts. If a part is missing, call toll-free 1-877-992-5999. 14 EXPLODED DRAWING--Model 32 No. 831.150312 R12o4A 49 _, 44 45 45 15 Z 23 J 44 _\'\\ _--_. 28 32 \ \ 40 @ 48 7_ 40 28 11- 50 48 37 41 39 29 45 38 39 48 43 46 45 26 48 48 .23 .^. 48 45 i 20 i 29 7 20 32 17 15 Your Home ® Registered Trademark /lM Trademark / SMService Mark of Sears, Roebuck and Co. ® Marca Registrada / rM Marca de F&brica / sMMarca de Servicio de Sears, Roebuck and Co. 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 Part No. 221567 R1204A and Co., Dept 817WA, Hoffman Estates, IL 60179 Printed in China © 2004 Sears, Roebuck and Co.
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