Weider 831159641 User Manual WEIGHT SYSTEM Manuals And Guides 1712327L

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Page Count: 20

Model No. 831.15964.1

Serial No.

Write the serial number in the space

above for reference.

CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Keep this manual

for future reference.

• Assembly

• Operation

• Maintenance

• Part List and Drawing

Sears, Roebuck and Co.

Hoffman Estates, IL 60179

Serial Number

Decal (under

frame)

WEIGHT BENCH EXERCISER

User’s Manual

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

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

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

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

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

ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12

EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14

PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18

EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19

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

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

TABLE OF CONTENTS

WARNING DECAL PLACEMENT

This drawing shows the location(s) of the warning

decal(s). If a decal is missing or illegible, call

1-877-992-5999 and request a free replacement

decal. Apply the decal in the location shown.

Note: The decal(s) may not be shown at actual size.

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

instructions in this manual and all warnings on your weight bench before using your weight bench.

Sears assumes no responsibility for personal injury or property damage sustained by or through the

use of this product.

1. It is the responsibility of the owner to ensure

that all users of the weight bench are ade-

quately informed of all precautions.

2. Before beginning any exercise program,

consult your physician. This is especially

important for persons over age 35 or per-

sons with pre-existing health problems.

3. The weight bench is not intended for use by

persons with reduced physical, sensory, or

mental capabilities or lack of experience and

knowledge, unless they are given supervi-

sion or instruction about use of the weight

bench by someone responsible for their

safety.

4. Use the weight bench only as described in

this manual.

5. The weight bench is intended for home use

only. Do not use the weight bench in any

commercial, rental, or institutional setting.

6. 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.

7. Place the weight bench on a level surface,

with enough clearance around the weight

bench to mount, dismount, and use the

weight bench. To protect the floor or carpet

from damage, place a mat under the weight

bench.

8. Inspect and properly tighten all parts each

time the weight bench is used. Replace any

worn parts immediately.

9. Keep children under age 13 and pets away

from the weight bench at all times.

10. Keep hands and feet away from moving

parts.

11. Always wear athletic shoes for foot

protection while using the weight bench.

12. The weight bench is designed to support a

maximum user weight of 300 lbs. (136 kg),

and a maximum total weight of 510 lbs.

(231 kg). Do not place more than 210 lbs.

(95 kg), including a barbell and weights (not

included), on the weight rests. Do not place

more than 130 lbs. (59 kg) on the leg lever.

13. Always place the same amount of weight on

both ends of your barbell. While adding or

removing weights, always keep some weight

on both ends of your barbell to prevent the

barbell from tipping. Always secure weights

with your spring collars.

14. Before you use the weight rests, make sure

that the weight rests are properly attached

to the uprights. In addition, make sure that

the spotters are properly attached to the

uprights.

15. Always make sure that the locking pin is

fully inserted into the seat frame and into

the pivot bracket before you use the weight

bench

16. Always exercise with a partner. Your partner

should be ready to catch your barbell if you

cannot complete a repetition

17. Over exercising may result in serious injury

or death. If you feel faint, if you become short

of breath, or if you experience pain while

exercising, stop immediately and cool down.

IMPORTANT PRECAUTIONS

Backrest

Weight Rest

Spotter

Locking Pin

Pivot Bracket

Olympic

Adapter/Weight

Storage Tube

Upright

Leg Lever

Olympic Adapter/

Weight Tube

Adjustment Knob

Thank you for selecting the WEIDER® PRO 345

weight bench. The versatile PRO 345 weight bench is

designed to develop every major muscle group of the

body. Whether your goal is to have a shapely figure,

dramatic muscle size and strength, or a healthier car-

diovascular 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 this manual, please see the back cover of this

manual. To help us assist you, note the product model

number and serial number before contacting us. The

model number and the location of the serial number

decal are shown on the front cover of this manual.

Before reading further, please review the drawing

below and familiarize yourself with the labeled parts.

Seat

BEFORE YOU BEGIN

Length: 6 ft. 8 in. (203 cm)

Width: 3 ft. 7 in. (110 cm)

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

weight bench; the terms do not correspond to right and left in the drawings in this manual.

Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each

drawing is the key number of the part, from the PART LIST near the end of this manual. Note: If a part is not in

the hardware kit, check to see if it has been preassembled. Extra hardware may be included. If a part is

missing, call 1-877-992-5999.

M10 x 95mm Carriage Bolt (18)

M12 x 88mm Bolt (40)

M8 Washer

(16)

M6 Washer

(26) M10 Washer

(50)

M12 Locknut

(49)

M8 Locknut

(17)

M10 Locknut

(33)

M10 x 75mm Bolt (32)

M8 x 80mm Bolt (43) M10 x 20mm

Screw (47)

M4 x 19mm

Screw (22)

M6 x 40mm

Screw (30)

M8 x 20mm

Screw (37)

M8 x 45mm Screw (48)

M10 x 70mm Bolt (34)

PART IDENTIFICATION CHART

• Assembly requires two persons.

• Because of its weight and size, assemble the

weight bench in the location where it will be used.

Make sure that there is enough clearance to walk

around the weight bench as you assemble it.

• Place all parts in a cleared area and remove the

packing materials. Do not dispose of the packing

materials until you ﬁ nish all assembly steps.

• To identify small parts, see page 5.

• In addition to the included tool(s), assembly

requires the following tools:

one adjustable wrench

one Phillips screwdriver

Assembly may be easier if you have a set of

wrenches. To avoid damaging parts, do not use

power tools.

ASSEMBLY

1. Go to www.weiderservice.com/registration on

your computer and register your product.

• activates your warranty

• saves you time if you ever need to contact

Customer Care

• allows us to notify you of upgrades and offers

Note: If you do not have Internet access, call

1-877-992-5999 and register your product.

2. Identify the Left and Right Stabilizers (13, 38).

Attach the Crossbar (3) and the Left Stabilizer

(13) to an Upright (1) with four M10 x 95mm

Carriage Bolts (18) and four M10 Locknuts (33);

do not tighten the Locknuts yet.

Attach the Crossbar (3) and the Right

Stabilizer (38) to the other Upright (1) in the

same way.

33 18

3. Attach the Seat Frame (2) to the Lower Front

Leg (8) with three M10 x 20mm Screws (47) and

three M10 Washers (50); do not tighten the

Screws yet.

4. Attach the Brace (44) to the Seat Frame (2) and

the Lower Front Leg (8) with two M8 x 20mm

Screws (37); do not tighten the Screws yet.

5. Attach the Seat Frame (2) to the Crossbar (3)

with two M10 x 70mm Bolts (34) and two M10

Locknuts (33).

See steps 2–4. Tighten the M10 Locknuts

(33), the M10 x 20mm Screws (47), and the

M8 x 20mm Screws (37).

6. Insert a Pad Tube (10) into a hole in the Leg

Lever (4). Slide a Foam Pad (23) onto each side

of the Pad Tube.

Then, press a Foam Pad Cap (41) into each

Foam Pad (23).

Attach the other Pad Tube (not shown), Foam

Pads (23), and Foam Pad Caps (41) in the

same way.

7. Using a plastic bag to keep your fingers clean,

apply a generous amount of the included grease

to an M10 x 75mm Bolt (32).

Attach the Leg Lever (4) to the Upper Front Leg

(27) with the M10 x 75mm Bolt (32) and an M10

Locknut (33). Do not overtighten the Locknut;

the Leg Lever must pivot easily.

Grease

8. Loosen and pull the Adjustment Knob (31) out-

ward and insert the Upper Front Leg (27) into the

Lower Front Leg (8).

Move the Upper Front Leg (27) to the desired

position, release the Adjustment Knob (31) into

an adjustment hole in the Upper Front Leg, and

then tighten the Adjustment Knob.

41 4

10. Orient the Backrest Frame (5) so that the pivot

tube is in the location shown. Make sure that

there is a Backrest Frame Bushing (28) in

each side of the pivot tube. If necessary, press

a Backrest Frame Bushing into each side of the

pivot tube.

Attach the Pivot Bracket (7) to the Backrest

Frame (5) with two M8 x 80mm Bolts (43) and

two M8 Locknuts (17); do not tighten the

Locknuts yet.

9. Attach the tether on the Locking Pin (36) to the

Seat Frame (2) with an M4 x 19mm Screw (22). 9

Pivot

Tube

Grease

11. Apply a small amount of grease to an

M12 x 88mm Bolt (40).

Insert the Pivot Bracket (7) into the slot in the

Seat Frame (2).

Next, attach the Backrest Frame (5) to the

bracket on the Seat Frame (2) with the

M12 x 88mm Bolt (40) and an M12 Locknut (49).

Do not overtighten the Locknut; the Backrest

Frame must pivot easily.

Then, insert the Locking Pin (36) through the

Seat Frame (2) and into one of the adjustment

holes in the Pivot Bracket (7).

See step 10. Tighten the M8 Locknuts (17).

13. Attach the Seat (11) to the Seat Frame (2)

with four M6 x 40mm Screws (30) and four M6

Washers (26); start all the Screws, and then

tighten them.

12. Attach an M10 x 20mm Bolt (47) and an M10

Locknut (33) to the hole in the end of the Pivot

Bracket (7).

Then, attach the Backrest (6) to the Backrest

Frame (5) with two M8 x 45mm Screws (48) and

two M8 Washers (16).

16. Make sure that all parts are properly tightened before you use the weight bench. Extra parts may be

included. The use of all remaining parts will be explained in ADJUSTMENT, beginning on page 12.

14. Insert a Weight Rest (29) into one of the adjust-

ment holes into an Upright (1). Repeat this

action for the other Weight Rest. Make sure

that the Weight Rests are at the same height.

Then, insert a Spotter (24) into one of the adjust-

ment holes in an Upright (1). Repeat this action

for the other Spotter. Make sure that the

Spotters are at the same height.

15. If you plan to use Olympic weights (not

included) with the weight bench, perform this

assembly step.

See the upper drawing. Slide an Olympic

Adapter (25) onto the weight storage tube on the

Left Stabilizer (13), and tighten the Set Screw

(39) in the Olympic Adapter. Repeat this action

for the Right Stabilizer (not shown).

See the lower drawing. Slide an Olympic

Adapter (25) onto the weight tube on the Leg

Lever (4), and tighten the Set Screw (39) in the

Olympic Adapter.

ADJUSTING THE BACKREST

The Backrest (6) can be used in several positions.

To adj u s t the po s i t ion of t h e Backre s t , remove t h e

Locking Pin (36), move the Backrest to the desired

position, and then insert the Locking Pin through the

Seat Frame (2) into an adjustment hole in the Pivot

Bracket (7).

ADJUSTMENT

The steps below explain how the weight bench can be adjusted. See the accompanying exercise guide to see the

correct form for several exercises.

Make sure that all parts are properly tightened each time you use the weight bench. 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 WEIGHT RESTS AND THE

SPOTTERS

To adjust the height of the Weight Rests (29), first

remove the Weight Rests from the Uprights (1), and

then insert them into the desired adjustment holes in

the Uprights. Make sure that the Weight Rests are

at the same height.

To adjust the height of the Spotters (24), first

remove the Spotters from the Uprights (1), and then

insert them into the desired adjustment holes in the

Uprights. Make sure that the Spotters are at the

same height.

WARNING: Do not place more

than 210 lbs. (92 kg) on the Weight Rests

(29). Always place both Weight Rests at the

same height and both Spotters (24) at the

same height.

ATTACHING WEIGHTS TO THE LEG LEVER

If you plan to use Olympic weights (not included)

with the weight bench, see assembly step 15 and

attach the three Olympic Adapters (25) to the

weight bench.

To use t h e Leg L e v e r (4), s l i de the d e s ired we i g h ts

(not included) onto the weight tube on the Leg Lever.

Secure the weights with the Spring Collar (45) or the

Olympic Spring Collar (46).

STORING WEIGHTS

If you plan to use Olympic weights (not included)

with the weight bench, see assembly step 15 and

attach the three Olympic Adapters (25) to the

weight bench.

Store weights (not included) by placing them on

the weight storage tubes on the Left and Right

Stabilizers (13, 38).

ADJUSTING THE UPPER FRONT LEG

To adjust the height of the Upper Front Leg (27), first

loosen and pull the Adjustment Knob (31) outward.

Move the Upper Front Leg (27) to the desired

position, release the Adjustment Knob (31) into an

adjustment hole in the Upper Front Leg, and then

tighten the Adjustment Knob.

When the Leg Lever (4) is not in use, remove the

Upper Front Leg (27) and store it away from the

weight bench.

Weight

Storage

Tube

25 45, 46

Weight

Tube Weight

WARNING:

Do not place

more than 130 lbs. (59 kg) on the Leg

Lever (4).

EXERCISE GUIDELINES

FOUR TYPES OF STRENGTH WORKOUTS

Note: A “repetition” is one complete cycle of an

exercise, such as one sit-up. A “set” is a series of

repetitions.

Muscle Building—Work your muscles near their maxi-

mum capacity and progressively increase the intensity

of your exercise. Adjust the intensity level of an indi-

vidual exercise as follows:

• Change the amount of resistance used.

• Change the number of repetitions or sets performed.

Use your own judgment to determine 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—Tone your muscles by working them to a

moderate percentage of their capacity. Select a moder-

ate 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 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—Combine strength training and aero-

bic exercise by following this type of program:

• Strength training workouts on Monday, Wednesday,

and Friday.

• 20 to 30 minutes of aerobic exercise on Tuesday and

Thursday.

• One full day of rest each week to give your body time

to regenerate.

WORKOUT GUIDELINES

Familiarize yourself with the equipment and learn the

proper form for each exercise. Use your own judgment

to determine the appropriate length of time for each

workout, and the numbers of repetitions and sets to

complete. Progress at your own pace and be sensitive

to your body’s signals. Follow each workout with at

least one day of rest.

Warming Up—Start with 5 to 10 minutes of stretch-

ing and light exercise. A warm-up increases your body

temperature, heart rate, and circulation in preparation

for exercise.

Working Out—Include 6 to 10 different exercises in

each workout. Select exercises for every major muscle

group, emphasizing areas that you want to develop.

To giv e b alance a n d variet y t o your w o r kouts, v a r y the

exercises from workout to workout.

Cooling Down—Finish with 5 to 10 minutes of stretch-

ing. Stretching increases the flexibility of your muscles

and helps to prevent post-exercise problems.

EXERCISE FORM

Move through the full range of motion for each exer-

cise and move only the appropriate parts of the body.

Perform the repetitions in each set smoothly and

without pausing. The exertion stage of each repeti-

tion should last about half as long as the return stage.

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:

• Muscle Building—Rest for three minutes after each

set.

• Toning—Rest for one minute after each set.

• Weight Loss—Rest for 30 seconds after each set.

STAYING MOTIVATED

For motivation, keep a record of each workout. Write

the date, the exercises performed, the resistance used,

and the numbers of sets and repetitions completed.

Record your weight and key body measurements once

a month. To achieve good results, make exercise a

regular and enjoyable part of your life.

EXERCISE LOG

Make copies of this page, and use the copies to schedule and record your strength and aerobic workouts.

Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life.

Exercise Lbs. Sets Reps Exercise Lbs. Sets Reps

1. 6.

2. 7.

3. 8.

4. 9.

5. 10.

Strength

Date:

Exercise Lbs. Sets Reps Exercise Lbs. Sets Reps

1. 6.

2. 7.

3. 8.

4. 9.

5. 10.

Exercise Lbs. Sets Reps Exercise Lbs. Sets Reps

1. 6.

2. 7.

3. 8.

4. 9.

5. 10.

Strength

Date:

Strength

Date:

Exercise Time Distance Speed

Aerobic

Date:

Exercise Time Distance Speed

Aerobic

Date:

Exercise Time Distance Speed

Aerobic

Date:

NOTES

K e y N o . Q t y . D e s c r i p t i o n K e y N o . Q t y . D e s c r i p t i o n

1 2 Upright

2 1 Seat Frame

3 1 Crossbar

4 1 Leg Lever

5 1 Backrest Frame

6 1 Backrest

7 1 Pivot Bracket

8 1 Lower Front Leg

9 2 Round Cap

10 2 Pad Tube

11 1 Seat

12 1 Front Leg Cap

13 1 Left Stabilizer

14 2 Storage Tube Cap

15 2 Upright Cap

16 2 M8 Washer

17 2 M8 Locknut

18 8 M10 x 95mm Carriage Bolt

19 1 Backrest Frame Cap

20 1 Post Bushing

21 3 Leg Lever Cap

22 1 M4 x 19mm Screw

23 4 Foam Pad

24 2 Spotter

25 3 Olympic Adapter

26 4 M6 Washer

27 1 Upper Front Leg

28 2 Backrest Frame Bushing

29 2 Weight Rest

30 4 M6 x 40mm Screw

31 1 Adjustment Knob

32 1 M10 x 75mm Bolt

33 12 M10 Locknut

34 2 M10 x 70mm Bolt

35 6 Frame Cap

36 1 Locking Pin/Tether

37 2 M8 x 20mm Screw

38 1 Right Stabilizer

39 3 Set Screw

40 1 M12 x 88mm Bolt

41 4 Foam Pad Cap

42 4 Plug

43 2 M8 x 80mm Bolt

44 1 Brace

45 1 Spring Collar

46 1 Olympic Spring Collar

47 4 M10 x 20mm Bolt/Screw

48 2 M8 x 45mm Screw

49 1 M12 Locknut

50 3 M10 Washer

* – User’s Manual

* – Exercise Guide

* – Grease Packet

Note: Specifications are subject to change without notice. For information about ordering replacement parts, see

the back cover of this manual. If a part is missing, call 1-877-992-5999. *These parts are not illustrated.

PART LIST Model No. 831.15964.1 R1215A

548

35 40

23 41

45 46

EXPLODED DRAWING Model No. 831.15964.1 R1215A

If this Sears Weight Bench Exerciser fails due to a defect in material or workmanship within 90 days of

the date of purchase, call 1-800-4-MY-HOME® (1-800-469-4663) to arrange for free repair (or replace-

ment if repair proves impossible).

This warranty does not apply when the Weight Bench Exerciser is used commercially or for rental pur-

poses. This warranty gives you specific legal rights, and you may also have other rights which vary from

state to state.

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

90 DAY FULL WARRANTY

Weider 831159641 User Manual WEIGHT SYSTEM Manuals And Guides 1712327L

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