Weider Pro 575 Bench 15323 Users Manual *153230 179340
Weider-153230-Owner-S-Manual weider-153230-owner-s-manual
Weider-Pro-575-Users-Manual-233629 weider-pro-575-users-manual-233629
PRO 575 to the manual b9bcb3ac-af23-449f-b783-b2e5e7fb6975
2015-05-18
: Weider Weider-Pro-575-Bench-15323-Users-Manual-732999 weider-pro-575-bench-15323-users-manual-732999 weider pdf
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Model No. 831.153230 Serial No. Write the serial number in the space above for future reference. USER’S MANUAL Serial Number Decal (Under Seat) SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179 CAUTION Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference. Visit our website at www.weiderfitness.com new products, prizes, fitness tips, and much more! TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16 ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 BENCH ADJUSTMENT CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover FULL 90 DAY WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover Note: A PART LIST/EXPLODED DRAWING is attached in the center of this manual. Remove the PART LIST/EXPLODED DRAWING before beginning assembly. WARNING DECAL PLACEMENT The decals shown at right have been placed on the weight bench in the indicated locations. If a decal is missing or illegible, call our toll-free HELPLINE at 1-800-736-6879, Monday through Saturday, 7 a.m. until 7 p.m. Central Time, to order a free replacement decal. Apply the replacement decal in the location shown. Keep hands and fingers clear of this area. WEIDER is a registered trademark of ICON Health & Fitness, Inc. 2 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the weight bench. 1. Read all instructions in this manual before using the weight bench. Use the weight bench only as described in this manual. 11. The weight bench is designed to support a maximum user weight of 250 pounds. Do not place more than 310 pounds, including the barbell, on the weight rests. Do not place more than 150 pounds on the weight carriage. Note: The weight bench is designed to be used with an Olympic barbell. The weight bench does not include a barbell or weights. 2. It is the responsibility of the owner to ensure that all users of the weight bench are adequately 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. 12. Always place an equal amount of weight on each side of the weight carriage or barbell. 4. Use the weight bench only on a level surface. Cover the floor beneath the weight bench to protect the floor. 13. Always secure the weights with the weight clips when they are mounted on the weight carriage. 5. Make sure all parts are properly tightened each time you use the weight bench. Replace any worn parts immediately. 14. Always exercise with a partner. Your partner 6. Keep children under 12 and pets away from the weight bench at all times. 15. Always set the back leg over the center base before using the leg lever. Always attach the bench cable to the low cable before performing a bench exercise. should be ready to catch the barbell if you cannot complete a repetition. 7. Keep hands and feet away from moving parts. 16. Always move the bench out of the way when performing squat exercises. Always disconnect the barbell from the high cable when performing an exercise that does not require it. The barbell could be lifted off of the weight rests and fall. 8. Always wear athletic shoes for foot protection while exercising. 9. Make sure that the cables remain on the pulleys at all times. If the cables bind as you are exercising, stop immediately and make sure that the cables are on the pulleys. 17. If you feel pain or dizziness at any time while exercising, stop immediately and begin cooling down. 10. Always set both weight rests at the same height. 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. 3 BEFORE YOU BEGIN Thank you for selecting the WEIDER® PRO 575 weight bench. The PRO 575 is designed to be used with your own weight set (not included) to develop every major muscle group of the body. Whether your goal is a shapely figure, dramatic muscle size and strength, or a healthier cardiovascular system, the PRO 575 will help you to achieve the specific results you want. HELPLINE at 1-800-736-6879, Monday through Saturday, 7 a.m. until 7 p.m. Central Time (excluding holidays). To help us assist you, please note the product model number and serial number before calling. The model number is 831.153230. The serial number can be found on a decal attached to the weight bench (see the front cover of this manual). For your benefit, read this manual carefully before using the WEIDER® PRO 575 weight bench. If you have additional questions, please call our toll-free Before reading further, please look at the drawing below and familiarize yourself with the parts that are labeled. Pulley Arm Safety Spotter Pull-up Bar Pulley Arm Weight Rest Left Side Right Side Weight Rest Weight Carriage Backrest Low Pulley Station Seat Bench Cable Bracket Leg Lever Power Assist Leg Note: The terms “right side” and “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. 4 PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is the key number of the part, from the PART LIST in the center of this manual. Note: Some small parts may have been pre-attached. If a part is not in the parts bag, check to see if it has been pre-attached. M10 x 57mm Bolt (78) M10 Nylon Locknut (77) M10 Washer (79) M10 x 62mm Carriage Bolt (74) M6 Locknut (80) M10 x 75mm Bolt (73) M6 Washer (62) M10 x 78mm Bolt (70) M8 x 12mm Screw (43) M10 x 81mm Bolt (65) M5 Washer (92) M10 x 86mm Bolt (63) M10 x 45mm Bolt (76) M10 x 91mm Bolt (67) M10 x 97mm Bolt (90) M10 x 25mm Button Bolt (81) M10 x 100mm Bolt (66) M4 x 19mm Screw (68) M10 x 102mm Bolt (91) M10 x 120mm Bolt (75) M6 x 16mm Bolt (72) M10 x 154mm Bolt (69) M10 x 164mm Bolt (71) 5 ASSEMBLY • As you assemble the weight bench, make sure all parts are oriented as shown in the drawings. Make Things Easier for Yourself Everything in this manual is designed to ensure that the weight bench can be assembled successfully by anyone. However, it is important to realize that the versatile weight bench has many parts and that the assembly process will take time. Most people find that by setting aside plenty of time, assembly will go smoothly. • For help identifying small parts, use the PART IDENTIFICATION CHART on page 5. The following tools (not included) are required for assembly: • Two adjustable wrenches • One rubber mallet Before beginning assembly, carefully read the following information and instructions: • One standard screwdriver • Assembly requires two people. • One Phillips screwdriver • Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. • 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. • Tighten all parts as you assemble them, unless instructed to do otherwise. 1. 1 Before beginning assembly, make sure you understand the information in the box above. Important: Some of the parts described in the assembly steps may be pre-assembled. Holes on this side 2 Press a 2” x 3” Square Inner Cap (50) into the end of the Right Base (22). Numbers on this side Numbers on this side Identify the Right Upright (2) by the positions of the numbers and holes. Attach the Right Upright to the Right Base (22) with two M10 x 62mm Carriage Bolts (74) and two M10 Nylon Locknuts (77). Note: Be sure that the numbers on the Right Upright are on the side shown. Do not tighten the Nylon Locknuts yet. 1 23 Repeat this step with the Left Base (23) and Left Upright (1). Note: Be sure the numbers on the Left Upright are on the side shown in the inset drawing. 77 77 22 50 6 74 2. Press two 50mm Thick Square Inner Caps (53) and a 2” x 3” Inner Cap (50) into the ends of the Center Base (24). 2 22 Have a second person hold the Right and Left Uprights (1, 2 [not shown]). Attach the Right and Left Bases (22, 23) to the Center Base (24) with two M10 x 97mm Bolts (90) and two M10 Nylon Locknuts (77). Do not tighten the Nylon Locknuts yet. 1 77 50 77 90 53 23 24 53 3. Press two 2” Round Inner Caps (47) into the ends of the weight tube on the Weight Carriage (25). Press two 75mm Bushings (26) into the top and bottom of the Weight Carriage. 90 3 Letters near the top of this side 77 3 Orient the Weight Carriage (25) and Center Upright (3) so that the welded bolt and letters are on the indicated sides. Slide the Weight Carriage onto the bottom of the Center Upright. 63 26 Welded Bolt 47 Attach the Carriage Stop (27) to the indicated hole in the Center Upright (3) with an M10 x 86mm Bolt (63) and an M10 Nylon Locknut (77). Weight Tube 25 26 47 27 4. Attach the Center Upright (3) to the Center Base (24) with two M10 x 75mm Bolts (73), four M10 Washers (79), and two M10 Nylon Locknuts (77). Do not tighten the Nylon Locknuts yet. 4 77 79 79 3 73 24 5. Press two 75mm Bushings (26) into the top and bottom of the Safety Spotter (10). 5 46 26 Attach two Safety Spotter Bumpers (34) to the Safety Spotter (10) with two M10 x 25mm Button Bolts (81), two M10 Washers (79), and two M10 Nylon Locknuts (77). 10 77 34 30 77 79 81 Pull the Knob (30) out as far as it will go. Slide the Safety Spotter (10) onto the top of the Center Upright (3) and engage the Knob into an adjustment hole. Turn the Knob clockwise until tight. 34 26 79 81 3 Press a 60mm Square Inner Cap (46) into the top of the Center Upright (3). 7 Adjustment Hole 6. Press two 75mm Bushings (26) into the top and bottom of the Right Weight Rest (12). 6 26 30 Pull the Knob (30) out as far as it will go. Slide the Right Weight Rest (12) onto the Right Upright (2) and snap the Knob into an adjustment hole in the Upright. Turn the Knob clockwise until tight. 12 26 Repeat this step with the Left Weight Rest (not shown). 2 7. Press two 60mm Square Inner Caps (46) into the top of the Left and Right Uprights (1, 2). 7 70 46 Orient the Center Frame (4) with the decal on the side shown. Attach the Center Frame to the Left and Right Uprights (1, 2) with four M10 x 78mm Bolts (70), four M10 Washers (79), and four M10 Nylon Locknuts (77). Do not tighten the Nylon Locknuts yet. 4 70 77 79 77 79 Decal 70 70 46 2 1 77 79 77 8. Press two 38.1mm x 76.2mm Inner Caps (49) into the end of the Right and Left Frames (5, 6). 8 77 5 6 Attach the Right and Left Frames (5, 6) to the Center Upright (3) with an M10 x 81mm Bolt (65) and an M10 Nylon Locknut (77). 65 3 49 Attach the Right Frame (5) to the Center Frame (4) with an M10 x 120mm Bolt (75), an M10 Washer (79), and an M10 Nylon Locknut (77). Attach the Left Frame (6) to the Center Frame in the same manner. 77 79 75 4 79 Do not tighten the M10 Nylon Locknuts (77) yet. 49 75 9. Press a 60mm Square Arched Inner Cap (89) into the end of the Top Frame (9). 9 77 Attach the Top Frame (9) to the Right and Left Frames (5, 6) with two M10 x 81mm Bolts (65) and two M10 Nylon Locknuts (77). Do not tighten the Nylon Locknuts yet. 89 9 5 6 8 65 10. Orient the Pull-up Bar (8) with the bend on top. Attach the Pull-up Bar to the Right Frame (5) with two M10 x 57mm Bolts (78), two M10 Washers (79), and two M10 Nylon Locknuts (77). Do not tighten the Nylon Locknuts yet. 10 77 79 79 5 Attach the Pull-up Bar (8) to the Left Frame (not shown) in the same manner. Top Tighten the M10 Nylon Locknuts (77) used in steps 1–10. 8 78 11. Press two 38mm x 50mm Inner Caps (52) into the top of the Back Leg (39). Press two 50mm Square Inner Caps (51) into the ends of the Stabilizer (40). 11 52 39 Orient the Stabilizer (40) so the decal is in the position shown. Attach the Back Leg (39) to the Stabilizer with two M10 x 62mm Carriage Bolts (74) and two M10 Nylon Locknuts (77). Do not tighten the Nylon Locknuts yet. 51 74 40 Decal 77 12. Press a 60mm Square Inner Cap (46) into the top of the Front Leg (18). 51 12 46 Orient the Bench Frame (14) as shown. Attach the Bench Frame to the Front Leg (18) with two M10 x 78mm Bolts (70), two M10 Washers (79), and two M10 Nylon Locknuts (77). Do not tighten the Nylon Locknuts yet. 70 79 14 77 70 18 79 13. Press a 38mm x 50mm Inner Cap (64) into the indicated part of the Sliding Seat Frame (15). Press two 75mm Bushings (26) into the ends of the Sliding Seat Frame. 13 64 Orient the Sliding Seat Frame (15) as shown. Pull the Knob (not shown) out as far as it will go. Slide the Sliding Seat Frame onto the Bench Frame (14) and engage the Knob into an adjustment hole in the Bench Frame. Knob 26 14 15 26 Press a 60mm Square Angled Inner Cap (95) into the end of the Bench Frame (14). 9 95 14. Attach the Bench Frame (14) to the Back Leg (39) with an M10 x 78mm Bolt (70), two M10 x 164mm Bolts (71), an M10 Washer (79), and three M10 Nylon Locknuts (77). Do not tighten the Nylon Locknuts yet. 14 77 70 39 14 71 79 77 15. Attach the Leg Lever Bumper (54) to the Front Leg (18) with the M4 x 19mm Screw (68) and an M5 Washer (92). 15 50 77 49 Press a 38.1mm x 76.2mm Inner Cap (49) and a 2” x 3” Inner Cap (50) into the Leg Lever (19). 19 Lubricate an M10 x 102mm Bolt (91). Attach the Leg Lever (19) to the Front Leg (18) with the Bolt and an M10 Nylon Locknut (77). Do not overtighten the Nylon Locknut; the Leg Lever must be able to pivot easily. 68 91 54 18 Lubricate 92 16. Press four 25.4mm x 38.1mm Inner Caps (45) into the Backrest Frame (16). 16 38 Orient the Backrest (38) as shown. Attach the Backrest to the Backrest Frame (16) with four M6 x 16mm Bolts (72). 45 17. Press two 38mm Square Inner Caps (44) into the ends of the Support Leg (13). 16 72 Lubricate an M10 x 154mm Bolt (69). Attach the Support Leg (13) to the Backrest Frame (16) with the Bolt, two M10 Washers (79), and an M10 Nylon Locknut (77). 45 72 17 Lubricate an M10 x 164mm Bolt (71). Attach the Support Leg (13) to the Back Leg (39) with the Bolt, two M10 Washers (79), and an M10 Nylon Locknut (77). 77 79 77 79 Lubricate two M10 x 45mm Bolts (76). Attach the Backrest Frame (16) to the Sliding Seat Frame (15) with the Bolts, two M10 Washers (79), and two M10 Nylon Locknuts (77). 76 79 44 16 44 76 15 Do not overtighten the M10 Nylon Locknuts (77); the Support Leg (13) and the Backrest Frame (16) must be able to pivot easily. 69 77 79 13 39 79 71 10 18. Press two 38mm Square Inner Caps (44) into the ends of the Seat Frame (17). 18 37 Orient the Seat (37) with the wide end on the side shown. Attach the Seat (37) to the Seat Frame (17) with four M6 x 16mm Bolts (72). Wide End 44 17 44 72 72 19. Lubricate an M10 x 154mm Bolt (69). Attach the Seat Frame (17) to the Backrest Frame (16) with the Bolt, two M10 Washers (79), and an M10 Nylon Locknut (77). Do not overtighten the Nylon Locknut; the Seat Frame must be able to pivot easily. 19 17 77 79 16 79 Lubricate 20. Attach the Right and Left Power Assist Legs (20, 21) to the Leg Lever (19) with two M10 x 100mm Bolts (66) and two M10 Nylon Locknuts (77). 20 69 20 77 19 21 66 21. Refer to the CABLE DIAGRAMS on page 16 of this manual to identify the different cables included with the weight bench. 21 19 Locate the Bench Cable (58). Route the Cable through the Front Leg (18) and attach it to the Leg Lever (19) with an M10 x 91mm Bolt (67), two 35mm Spacers (82), two M10 Washers (79), and an M10 Nylon Locknut (77). 77 79 Press a 2” x 3” Inner Cap (50) into the bottom of the Leg Lever (19). 18 82 58 82 79 50 67 11 22. Route the Bench Cable (58) under a 4 1/2” Pulley (35). Attach the Pulley to the Front Leg (18) with an M10 x 75mm Bolt (73), two 17mm Spacers (96), two M10 Washers (79), and an M10 Nylon Locknut (77). 22 96 35 77 58 79 96 18 23. Attach the Bench Cable (58) to the Back Leg (39) with a Cable Clip (28). 79 73 23 28 39 58 24. Press a 19mm Round Inner Cap (48) into each end of the three Pad Tubes (41). 24 42 Slide two Pad Tubes (41) through the holes in the Leg Lever (19). Slide the third Pad Tube through the holes in the Front Leg (18). Slide two Foam Pads (42) onto each Pad Tube. 42 48 41 42 48 19 18 25. Locate the High Cable (61). 25 See the inset drawing. Slide a Cable Ball (56) onto the end of the High Cable (61). Thread an M6 Locknut (80) onto the Cable as far as it will go. Tighten a Cable Eye (57) onto the Cable. Hold the Cable Eye and fully tighten the Locknut against the Cable Eye. Slide the Cable Ball over the Locknut and the Cable Eye. Tube 7 76 77 Pin 61 Route the end of the High Cable (61) without a Cable Ball (56) through the tube on the left Pulley Arm (7). Wrap the Cable around a 4 1/2” Pulley (35) and attach the Pulley to the Pulley Arm with an M10 x 45mm Bolt (76) and an M10 Nylon Locknut (77). Note: Be sure the Cable is under the indicated pin on the Pulley Arm. 56 80 57 12 61 56 35 26. Wrap the High Cable (61) around an 88mm Pulley (36). Attach the Pulley and a Small Cable Trap (93) to the Left Frame (6) with an M10 x 45mm Bolt (76) and an M10 Nylon Locknut (77). 26 77 93 36 76 6 61 27. Wrap the High Cable (61) around a 4 1/2” Pulley (35). Attach the Pulley and a Large Cable Trap (55) to the “U”-Bracket (33) with an M10 x 45mm Bolt (76) and an M10 Nylon Locknut (77). 27 61 35 55 77 76 28. Wrap the High Cable (61) around an 88mm Pulley (36). Attach the Pulley and a Small Cable Trap (93) to the Right Frame (5) with an M10 x 45mm Bolt (76) and an M10 Nylon Locknut (77). 33 76 28 93 61 36 5 29. Route the High Cable (61) through the tube on the right Pulley Arm (7). Wrap the Cable around a 4 1/2” Pulley (35). Attach the Pulley to the Pulley Arm with an M10 x 45mm Bolt (76) and an M10 Nylon Locknut (77). 77 29 Tube 77 61 7 61 See the inset drawing. Slide a Cable Ball (56) onto the end of the High Cable (61). Thread an M6 Locknut (80) onto the Cable as far as it will go. Tighten a Cable Eye (57) onto the Cable. Hold the Cable Eye and fully tighten the Locknut against the Cable Eye. Slide the Cable Ball over the Locknut and the Cable Eye. 35 56 80 76 57 30. Locate the Carriage Cable (60). Attach the end of the Cable inside the Top Frame (9) with an M10 x 75mm Bolt (73), two 27mm Spacers (94), two M10 Washers (79), and an M10 Nylon Locknut (77). 30 77 79 94 9 94 79 73 60 13 31. Wrap the Carriage Cable (60) around a 4 1/2” Pulley (35). Attach the Pulley and a Large Cable Trap (55) to the single set of holes in the pair of Pulley Plates (31) with an M10 x 45mm Bolt (76) and an M10 Nylon Locknut (77). 31 60 35 77 76 55 31 32. Wrap the Carriage Cable (60) around an 88mm Pulley (36). Attach the Pulley inside the Top Frame (9) with an M10 x 75mm Bolt (73), two 17mm Spacers (96), two M10 Washers (79), and an M10 Nylon Locknut (77). 32 79 77 96 9 79 73 96 36 60 33. Wrap the Carriage Cable (60) around an 88mm Pulley (36). Attach the Pulley between the Right and Left Frames (5, 6) with an M10 x 81mm Bolt (65), two 15mm Spacers (83), and an M10 Nylon Locknut (77). 33 77 5 6 83 36 65 83 60 34. Attach the end of the Carriage Cable (60) to the welded bolt on the Weight Carriage (25) with an M10 Nylon Locknut (77). 34 60 77 25 14 35. Locate the Low Cable (59). Lay the Cable inside the bracket on the Center Base (24) so that the ball is on the side shown. Attach a 4 1/2” Pulley (35) inside the bracket with an M10 x 45mm Bolt (76) and an M10 Nylon Locknut (77). 35 35 77 Ball 59 24 76 Bracket 36. Route the Low Cable (59) through the Center Upright (3) and under the bar in the bracket on the Center Base (24). Wrap the Cable around an 88mm Pulley (36). Attach the Pulley to the rear hole in the bracket on the Center Base with an M10 x 45mm Bolt (76) and an M10 Nylon Locknut (77). 36 59 77 36 Bar Bracket 3 76 24 37. Wrap the Low Cable (59) around a 4 1/2” Pulley (35). Attach the Pulley and a Large Cable Trap (55) to the bottom set of holes in the pair of Pulley Plates (31) with an M10 x 45mm Bolt (76) and an M10 Nylon Locknut (77). 37 31 76 77 35 55 59 38. Wrap the Low Cable (59) around an 88mm Pulley (36). Attach the Pulley to the front hole in the bracket on the Center Base (24) with an M10 x 45mm Bolt (76) and an M10 Nylon Locknut (77). 38 36 59 77 Bracket 24 76 15 39. Attach the Low Cable (59) to the “U”-Bracket (33) with an M6 Washers (62) and an M6 Locknut (80). Do not completely tighten the Locknut; it should be threaded onto the end of the Cable until only two threads are showing above the Locknut, as shown in the inset drawing. 39 33 80 62 80 59 59 33 40. Make sure all parts of the weight bench are properly tightened. In addition, pull each cable a few times to make sure the cables move smoothly over the pulleys. If the cables do not move smoothly, locate and correct the problem. When weights are used, the cables may be damaged if they are incorrectly routed. Refer to the CABLE DIAGRAMS below for correct cable routing. The use of all remaining parts will be explained in ADJUSTMENTS, beginning on the following page. CABLE DIAGRAMS The cable diagrams below show the proper routing of the Bench Cable (58), the Low Cable (59), the Carriage Cable (60), and the High Cable (61). 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. 1 Carriage Cable (60) 3 4 5 6 3 High Cable (61) 7 3 2 2 5 1 5 4 3 4 2 1 Low Cable (59) 2 Bench Cable (58) 1 16 ADJUSTMENTS This section explains how to adjust the weight bench. The first time you perform an exercise that uses the safety spotter, adjust the bench to the position that is best for you. Note the position of the weight rest and safety spotter on the BENCH ADJUSTMENT CHART, on page 20 of this manual. When preparing to perform the exercise again, refer back to the chart for a quick reference to your personal settings. See the EXERCISE GUIDELINES on page 21 for important information about how to get the most benefit from your exercise program. Also, refer to the accompanying exercise guide to see the correct form for each exercise. Make sure 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 BACKREST 38 The Backrest (38) can be used in a decline position, a level position, or any of five incline positions. To adjust the Backrest, turn the Knob (30) counterclockwise until loose. Pull the Knob out as far as it will go and slide the Sliding Seat Frame (15) to the desired position. Engage the Knob into an adjustment hole in the Bench Frame (14). Turn the Knob clockwise until tight. 14 15 Adjustment Holes 30 ADJUSTING THE WEIGHT RESTS AND SAFETY SPOTTER Before performing an exercise that uses a barbell, adjust the Weight Rests (11, 12) and Safety Spotter (25) to the height that is best suited for that exercise. The Weight Rests should be at a comfortable height for lifting and replacing the barbell. Moving the Safety Spotter (10) will change the distance that the barbell can move. First, attach the barbell to the high cable (see ATTACHING A BARBELL TO THE CABLES, on page 18). Then, set the Safety Spotter to the position that will stop the barbell at the lowest point that you want it to go during the exercise. 10 30 12 To adjust a Weight Rest (11, 12) turn the Knob (30) counterclockwise until loose. Pull the Knob out as far as it will go and move the Weight Rest to the desired height. Engage the Knob into an adjustment hole in the Upright (1, 2) and turn it clockwise until tight. 2 11 The Safety Spotter (10) can be adjusted in the same manner. 1 WARNING: Always adjust both Weight Rests (11, 12) to the same height before exercising. 17 ATTACHING THE BENCH TO THE RACK To perform bench and leg lever exercises, the weight bench must be attached to the weight rack. To attach the bench to the rack, rest the Back Leg (39) over the crossbar on the Center Base (24). Note: Be sure that the Low Cable (59) goes through the Back Leg. Next, attach the Bench Cable (58) to the Low Cable with a Cable Clip (28). 39 When the bench is not attached to the rack, use the Cable Clip (28) to attach the Bench Cable (58) to the bracket on the Back Leg (39). 28 Bracket 58 24 59 Crossbar ATTACHING A BARBELL TO THE CABLES To use a barbell (not included) with the Safety Spotter (not shown), set the barbell on the Weight Rests (11 [not shown], 12). Slide a Barbell Ring (29) onto each end of the barbell and tighten the M8 x 12mm Screw (43). Attach each end of the High Cable (61) to the Barbell Rings with two Cable Clips (28). 61 WARNING: 28 Use only an Olympic barbell (not included) with the Barbell Rings (29). Always disconnect the barbell from the High Cable (61) when performing an exercise that does not require it. The barbell could be lifted off of the weight rests and fall. 29 Barbell 43 12 ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE OR BARBELL Slide the desired amount of weight (not included) onto the weight tube on the Weight Carriage (25) or the barbell. Secure the weight to the Weight Carriage with Weight Clips (98). Weight Tube Do not place weights on the Weight Carriage (25) when performing exercises that use the barbell. Barbell 25 WARNING: Weight Do not place more than 150 pounds on the Weight Carriage (25). Do not place more than 310 pounds, including the barbell, on the Weight Rests (11, 12) Always place the same amount of weight on each side of the Weight Carriage or barbell. Always secure the weights to the Weight Carriage with Weight Clips (98). 98 18 USING THE POWER ASSIST LEGS 20 If you are unable to complete the repetition after performing a bench exercise, the Power Assist Legs (20, 21) can be used to help lift the barbell back to the Weight Rests (not shown). To use the Power Assist Legs (20, 21), attach the bench to the rack and a barbell to the high cable (see ATTACHING THE BENCH TO THE RACK and ATTACHING A BARBELL TO THE CABLES on page 18). Press down on the Power Assist Legs with your feet while lifting the barbell to the Weight Rests (not shown). 21 ATTACHING THE ACCESSORIES TO THE CABLES To use the Row Bar (38), attach it to the High Cable (61) or Low Cable (not shown) with a Cable Clip (28). 61 The other accessories (not shown) can be attached to the cables in the same manner. 28 WARNING: Always disconnect the accessories when performing exercises that do not require them. 87 Note: The accessories can be stored on the back of the Right and Left Frames (5, 6 [not shown]) with Cable Clips (28). TIGHTENING THE CABLES A B Woven cable, the type of cable used on the weight bench, can stretch slightly after it is first used. If there is slack in the cables, tighten them as described below. 31 See drawing A. Tighten the M6 Locknut (80) onto the Low Cable (59) a couple of turns. 31 35 See drawing A. Remove the M10 x 45mm Bolt (76) and the M10 Nylon Locknut (not shown) attaching the 4 1/2” Pulley (35) and Cable Trap (55) to the “U”Bracket (33). Use the Bolt and Nylon Locknut to reattach the Pulley and Cable Trap to the lower set of holes in the “U”-Bracket. 77 76 76 55 33 80 59 See drawing B. Remove the M10 x 45mm Bolt (76) and the M10 Nylon Locknut (77) attaching the lower 4 1/2” Pulley (35) and Cable Trap (55) to the Pulley Plates (31). Use the Bolt and Nylon Locknut to reattach the Pulley and Cable Trap to the next set of holes in the Pulley Plates. Repeat until the cables are tight. 19 55 35 BENCH ADJUSTMENT CHART The chart below contains a list of exercises that require the use of the safety spotter. When preparing the weight bench for one of these exercises, follow the steps listed below. For information about each of these steps, refer to the ADJUSTMENTS section of this manual. Make sure the bench cable is attached to the low cable when performing any of the bench exercises. 1. Adjust the position of the bench (be sure the bench cable is attached to the low cable when performing any of the bench exercises) 2. Adjust the position of the weight rests 3. Attach your barbell to the high cable 4. Adjust the position of the safety spotter 5. Add weight to the barbell. The first time you perform the exercises listed in the chart, note the position of the weight rests and safety spotter in the appropriate column. The Bench can be: R- removed D- attached in a declined position L- attached in a level position I#- attached in one of five incline positions (I1 indicates the least incline, I5 indicates fully inclined.) Exercises Be nc h Follow these steps when preparing for each exercise: Be nc hC ab le We igh tR es t Sa fet yS po tte r For each exercise, determine the positions of the bench, the weight rests, and the safety spotter that are best for you. The first time you perform each exercise, write the positions of the weight rests and the safety spotter in the chart. Write the number corresponding to the height of the weight rests, and the letter corresponding to the height of the safety spotter in the appropriate column. When preparing to perform the exercise again, refer back to the chart for a quick reference to your personal settings. Decline Bench Press D A Bench Press L A Incline Bench Press 1 I1 A Incline Bench Press 2 I2 A Incline Bench Press 3 I3 A Incline Bench Press 4 I4 A Military Press I5 A Squat R N The Bench Cable can be: A- attached N- not attached The Weight Rests can be adjusted to positions 1–8. Note the number of the position that is best for each exercise. The Safety Spotter can be adjusted to positions A–O. Note the letter of the position that is best for each exercise. 20 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 weight 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 weight for each exercise depends upon the individual user. You must gauge your limits and select the amount of weight 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 weight. 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 weight 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 weight. Weight Loss To lose weight, use a low amount of weight 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 balanced program is: • Plan weight training workouts on Monday, Wednesday, and Friday. • Plan 20 to 30 minutes of aerobic exercise, such as cycling or swimming, on Tuesday and Thursday. • Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate. The combination of weight training and aerobic exercise will reshape and strengthen your body, and develop your heart and lungs. 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. 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 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 page 22 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. 21 Rest for a short period of time after each set. The ideal resting periods are: • Rest for three minutes after each set for a muscle building workout. • Rest for one minute after each set for a toning workout. • Rest for 30 seconds after each set for a weight loss workout. Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise. slowly as you stretch and do not bounce. 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 23 of this manual can be photocopied and used to schedule and record your workouts. List the date, the exercises performed, the weight 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. COOLING DOWN End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move MUSCLE CHART A. B. C. D. E. F. G. H. I. J. K. L. M. N. O. P. Q. R. S. T. U. V. W. 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) Rectus Abdominus (stomach) Adductor (inner thigh) Trapezius (upper back) Rhomboideus (upper back) 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) N A O B P C Q D R E S F G L T M H U I V J W K 22 EXERCISE MONDAY WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / WEDNESDAY EXERCISE Date: / / THURSDAY AEROBIC EXERCISE Date: / / EXERCISE FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts. 23 PART LIST—Model No. 831.153230 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 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 1 1 1 1 1 1 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 10 1 5 2 4 2 4 1 2 7 6 1 1 1 1 3 6 2 4 4 4 2 6 3 5 2 Description Left Upright Right Upright Center Upright Center Frame Right Frame Left Frame Pulley Arm Pull-up Bar Top Frame Safety Spotter Left Weight Rest Right Weight Rest Support Leg Bench Frame Sliding Seat Frame Backrest Frame Seat Frame Front Leg Leg Lever Right Power Assist Leg Left Power Assist Leg Right Base Left Base Center Base Weight Carriage 75mm Bushing Carriage Stop Cable Clip Barbell Ring Knob Pulley Plate Pulley Arm Bushing “U”-Bracket Safety Spotter Bumper 4 1/2” Pulley 88mm Pulley Seat Backrest Back Leg Stabilizer Pad Tube Foam Pad M8 x 12mm Screw 38mm Square Inner Cap 25.4mm x 38.1mm Inner Cap 60mm Square Inner Cap 2” Round Inner Cap 19mm Round Inner Cap 38.1mm x 76.2mm Inner Cap 2” x 3” Inner Cap 50mm Square Inner Cap R1201B Key No. Qty. 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 # # 2 2 1 3 2 2 1 1 1 1 1 1 1 4 2 1 1 2 7 3 8 5 6 2 12 55 4 35 3 2 2 2 1 2 1 1 2 1 2 1 1 2 2 1 4 1 2 4 1 1 Description 38mm x 50mm Angled Inner Cap 50mm Thick Square Inner Cap Leg Lever Bumper Large Cable Trap Cable Ball Cable Eye Bench Cable Low Cable Carriage Cable High Cable M6 Washer M10 x 86mm Bolt 38mm x 50mm Inner Cap M10 x 81mm Bolt M10 x 100mm Bolt M10 x 91mm Bolt M4 x 19mm Screw M10 x 154mm Bolt M10 x 78mm Bolt M10 x 164mm Bolt M6 x 16mm Bolt M10 x 75mm Bolt M10 x 62mm Carriage Bolt M10 x 120mm Bolt M10 x 45mm Bolt M10 Nylon Locknut M10 x 57mm Bolt M10 Washer M6 Locknut M10 x 25mm Button Bolt 35mm Spacer 15mm Spacer Ab Strap Handle Ankle Strap Row Bar Row Bar Grip 60mm Square Arched Cap M10 x 97mm Bolt M10 x 102mm Bolt M5 Washer Small Cable Trap 27mm Spacer 60mm Square Angled Cap 17mm Spacer 75mm Bushing (PP Material) Weight Clip Weight Clip Sleeve User’s Manual Exercise Guide 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. 42 48 42 42 44 35 96 72 72 48 48 41 96 77 79 77 92 54 68 77 79 41 37 48 49 46 41 48 17 44 48 77 26 76 7779 82 19 20 42 69 73 91 18 79 79 45 79 77 82 67 79 70 70 15 69 30 58 64 16 79 50 79 76 72 77 79 77 50 38 26 72 42 98 14 66 21 99 51 58 44 45 50 98 77 99 22 51 12 49 71 77 71 77 79 74 79 70 28 39 74 52 95 44 76 35 77 40 79 57 13 61 56 80 7 77 74 32 77 88 79 86 2 30 77 77 53 75 87 79 78 32 77 79 77 70 26 26 46 79 77 88 84 70 8 77 59 77 53 4 78 78 85 35 5 77 43 28 75 36 70 83 76 36 96 24 62 50 77 94 76 47 59 33 77 77 76 97 26 25 26 79 3 27 55 79 81 26 10 73 34 79 89 60 36 94 79 96 35 80 29 79 70 83 9 36 77 93 76 79 47 56 80 61 35 76 49 73 63 55 35 57 55 35 50 77 60 77 31 77 32 23 90 77 31 76 74 77 30 74 90 1 79 7 81 26 46 26 77 65 11 76 34 79 32 93 36 79 6 77 30 26 77 46 EXPLODED DRAWING—Model No. 831.153230 R1201B Model No. 831.153230 QUESTIONS? If you find that: The model number and serial number of your WEIDER® PRO 575 are listed on a decal attached to the frame. See the front cover of this manual to find the location of the decal. • a part is missing All replacement parts are available for immediate purchase or special order when you visit your nearest SEARS Service Center. To request service or to order parts by telephone, call the toll-free numbers listed at the left. • or you need to schedule repair service When requesting help or service, or ordering parts, please be prepared to provide the following information: call our toll-free HELPLINE • The MODEL NUMBER of the product (831.153230) 1-800-736-6879 • The NAME of the product (WEIDER® PRO 575 weight bench) • you need help assembling or operating the WEIDER® PRO 575 Monday–Saturday, 7 am–7 pm Central Time (excluding holidays) • The PART NUMBER and DESCRIPTION of the part (see the PART LIST and the EXPLODED DRAWING in the center of this manual). REPLACEMENT PARTS If parts become worn and need to be replaced, call the following tollfree number 1-800-FON-PART (1-800-366-7278) SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179 FULL 90 DAY WARRANTY For 90 days from the date of purchase, if failure occurs due to defect in material or workmanship in this SEARS 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 Part No. 179340 R1201B Printed in China © 2001 Sears, Roebuck and Co.
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