Model No. 831.150341
Serial No.
Write the serial number in the
space above for future reference.
WEIGHT BENCH EXERCISER
User’s Manual
Serial
Number
Decal
• Assembly
• Adjustments
• Part List and Drawing
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Save this manual
for future reference.
Sears, Roebuck and Co., Hoffman Estates, IL 60179
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. When you are using the leg lever, place a bar-
bell with the same amount of weight on the
weight rests to balance the bench.
2. It is the responsibility of the owner to ensure
that all users of the weight bench are ade-
quately informed of all precautions.
12. Do not use a barbell that is longer than five
feet with the weight bench.
13. When using the backrest in an inclined or
level position, make sure that the support rod
is inserted completely through the uprights
and turned to the locked position.
3. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
4. Use the weight bench only on a level surface. 14. Keep the resistance system indoors, away
Cover the floor beneath the weight bench to
protect the floor.
from moisture and dust. Do not put the resis-
tance system in a garage or covered patio, or
near water.
5. Make sure that all parts are properly tight-
ened each time the weight bench is used.
Replace any worn parts immediately.
15. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cool-
ing down.
6. Keep children under the age of 12 and pets
away from the weight bench at all times.
16. The decals shown below have been placed
on the weight bench in the locations shown
on page 4. If a decal is missing or illegible,
call toll-free 1-877-992-5999, Monday through
Friday, 6 a.m. until 6 p.m. Mountain Time, and
order a free replacement decal. Apply the
replacement decal to the location shown.
7. Keep hands and feet away from moving
parts.
8. Always wear athletic shoes for foot protec-
tion while exercising.
Decal 1
9. 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 110 pounds, including a bar-
bell and weights, on the weight rests. Do not
place more than 30 pounds on each fly arm.
Do not place more than 50 pounds on the leg
lever.
Keep hands and
fingers clear of
this area.
Decal 2
10. Always make sure there is an equal amount
of weight on each side of your barbell when
you are using it. When adding or removing
weights, always keep some weight on both
ends of the barbell to prevent the barbell
from tipping.
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 230 weight reading this manual, call 1-800-4-MY-HOME®
bench. The versatile weight bench is designed to
develop every major muscle group of the body.
Whether your goal is a shapely figure, dramatic mus-
cle size and strength, or a healthier cardiovascular
system, the weight bench will help you to achieve the
specific results you want.
(1-800-469-4663). To help us assist you, please note
the product model number and serial number before
calling. The model number is 831.150341. The serial
number can be found on a decal attached to the
weight bench (see the front cover of this manual).
Before reading further, please look at 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: 44 in.
Width: 60 in.
Depth: 59 in.
Weight Rests
Weight
Upright
Barbell
Backrest
Support Rod
Decal 2
Curl Pad
Fly Arm
Decal 1
Leg Lever
Weight Tube
Seat
Weight Tube
4
ASSEMBLY
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
Make Things Easier for Yourself
This manual is designed to ensure that the
weight bench can be assembled successfully
by anyone. Most people find that by setting
aside plenty of time, assembly will go smoothly.
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
• For help identifying small parts, see the PART
IDENTIFICATION CHART.
• Lubricant, such as grease or petroleum jelly,
and soapy water.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
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.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
1.
1
Before assembling the weight bench, make
1
sure that you have read and understand the
information in the box above. For help
identifying small parts, see the PART
IDENTIFICATION CHART.
Tall sides of
Weight Rests
3
1
18
Tap two 38mm Square Inner Caps (21) into the
bottom of an Upright (1).
16
Decal
Attach the Crossbar (3) to the Upright (1) with two
M8 x 55mm Bolts (18), two M8 Washers (16), and
two M8 Nylon Locknuts (17). Note: The decal on
the Crossbar must be oriented as shown. Do
not tighten the Locknuts yet.
18
17
21
21
Repeat this step with the other Upright (1).
2
22
2. Tap three 30mm Square Inner Caps (22) into the
Front Leg (8) and the Stabilizer (13).
Attach the Front Leg (8) to the Stabilizer (13) with
two M8 x 42mm Carriage Bolts (37) and two M8
Nylon Locknuts (17). Note: The indents around
the holes on one side of the Stabilizer must be
on the bottom. Do not tighten the Locknuts yet.
8
17
22
17
13
22
Indents
37
5
3. Attach the Front Leg (8) to the Frame (2) with two
M8 x 43mm Bolts (39), four M8 Washers (16),
and two M8 Nylon Locknuts (17). Note: Do not
tighten the Locknuts yet.
3
16
39
2
16
16
17
8
4. Attach the Frame (2) to the Crossbar (3) with two
M8 x 55mm Bolts (18) and two M8 Nylon Locknuts
(17).
4
17
2
Tighten the M8 Nylon Locknuts (17) used in
steps 1–4.
3
18
5. Tap two 30mm Square Inner Caps (22) into the
ends of the Leg Lever (4).
5
4
22
Tap a 25mm Round Inner Cap (24) into the indi-
cated end of the weight tube on the Leg Lever
(4). Tap the 25mm Round Angled Cap (20) onto
the other end of the weight tube.
20
24
22
Weight
Tube
6. Lubricate the M10 x 63mm Bolt (32) with grease.
Attach the Leg Lever (4) to the Front Leg (8) with
the Bolt and an M10 Nylon Locknut (33). Do not
overtighten the Locknut; the Leg Lever must
be able to pivot easily.
6
32
Lubricate
4
33
8
7. Tap two 25mm Round Inner Caps (24) into a Pad
Tube (10). Insert the Pad Tube into a hole in the
Leg Lever (4). Slide two Foam Pads (23) onto the
Pad Tube.
7
4
10
Repeat this step with the other Pad Tube (10).
24
23
24
23
10
6
8. Tap four 25mm Square Inner Caps (35) into the
ends of the two Backrest Tubes (5).
8
35
Attach the Backrest Tubes (5) to the Backrest (6)
with four M6 x 38mm Screws (30) and four M6
Washers (26). Do not tighten the Screws yet.
6
26
5
30
26
30
35
9. Tap a 19mm Round Inner Cap (9) into each end
of the Support Rod (7). Insert the Support Rod
through a set of holes in the Uprights (1). Rotate
the Support Rod to the locked position, with the
locking pin wrapped around the Upright.
9
1
9
1
Lubricate the M10 x 137mm Bolt (36) with
grease. Attach the Backrest Tubes (5) to the
welded tube on the Frame (2) with the Bolt, two
M10 Washers (34), and an M10 Nylon Locknut
(33). Do not overtighten the Locknuts; the
Backrest Tubes must be able to pivot easily.
34
5
7
36
9
2
33
Locking
Pin
Tighten the M6 x 38mm Screws (30) used in
step 8.
34
Welded
Tube
10. Attach the Seat (11) to the brackets on the Frame
(2) with four M6 x 16mm Screws (29).
10
11
2
29
11. Tap two 30mm Square Inner Caps (22) into the
ends of a Fly Arm (25). Press a 25mm Round
Inner Cap (24) into the end of the weight tube.
Slide a Weight Stop (28) onto the weight tube.
11
25
22
Assemble the other Fly Arm (not shown) in
the same manner.
24
28
Weight
Tube
22
7
12. Attach a Fly Arm (25) to an Upright (1) with an
M10 x 120mm Bolt (19) and an M10 Nylon
Locknut (33). Make sure the Fly Arm is on the
outside of the Fly Arm Stop (15). Do not over-
tighten the Locknut; the Fly Arm must be able
to pivot easily.
12
25
33
1
Attach the other Fly Arm (25) to the other
Upright (1) in the same manner.
15
25
19
13. Press a 25mm Round Inner Cap (24) into the end
of a Arm Pad Tube (12). Insert the Arm Pad Tube
into the indicated hole in a Fly Arm (25) as
shown.
13
14
15
12
25
Push a Foam Pad (23) onto the Arm Pad Tube
(12); the Foam Pad will hold the Arm Pad Tube in
place.
24
23
Repeat this step with the other Fly Arm (not
shown).
14. Insert the Inner Bar (43) into the Outer Bar (40)
and align the indicated holes. Using a hammer,
tap the two Roll Pins (41) into the holes until they
are flush with the Outer Bar.
43
Holes
41
41
Holes
40
15. Attach the Curl Pad (45) to the Curl Post (27) with
two M6 x 16mm Screws (29).
29
45
27
16. Make sure that all parts are properly tightened
before the weight bench is used. The use of
all remaining parts will be explained in
ADJUSTMENTS starting on the next page.
8
ADJUSTMENTS
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 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
1
The Backrest (6) can be used in a declined position,
a level position, or three inclined positions. To use the
Backrest in a declined position, remove the Support
Rod (7) and lay the Backrest on the Crossbar (3).
6
1
To use the Backrest (6) in a level position or an
inclined position, insert the Support Rod (7) through a
set of holes in the Uprights (1). Rotate the Support
Rod to the locked position, so the locking pin is
wrapped around the Upright. Rest the Backrest on
the Support Rod.
7
3
ATTACHING WEIGHTS
Locking
Pin
To use the Leg Lever (4), slide the desired weights
onto the weight tube on the Leg Lever. Do not place
more than 50 pounds on the Leg Lever.
To use the Fly Arms (25), make sure there is a
Weight Stop (28) on each weight tube. Next, slide the
desired amount of weight onto the weight tubes. Do
not place more than 30 pounds on each Arm.
4
25
28
Weight
WARNING:
When using the
Weight
Tube
Leg Lever (4), place a barbell with the same
amount of weight on the weight rests to
balance the bench.
Weight
Tube
Weight
ATTACHING WEIGHTS TO THE BARBELL
42
Slide an equal amount of Weight (44, 38) onto each
end of the barbell. Slide the two Lock Collars (42)
against the Weights, and tighten them fully.
38
Barbell
44
WARNING:
Always secure the
38
Weights (44, 38) on the barbell with the Lock
Collars (42). Never use the barbell with more
than 100 pounds.
44
42
9
ATTACHING THE CURL PAD
45
For some exercises, the Curl Pad (45) needs to be
attached to the weight bench. To do this, remove the
30mm Square Inner Cap (22) from the Front Leg (8).
Insert the Curl Post (27) into the Front Leg and align
an adjustment hole in the Curl Post with the adjust-
ment hole in the Front Leg. Secure the Curl Post with
the Curl Knob (31).
22
27
Hole
Note: When the Curl Pad (45) is not being used, it
should be stored away from the weight bench,
and the 30mm Square Inner Cap (22) should be
inserted into the Front Leg (8).
Adjustment
Hole
8
31
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Cross Training
Cross training is an efficient way to get a complete and
well-balanced fitness program. An example of a bal-
anced program is:
Muscle Building
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your mus- • Plan strength training workouts on Monday,
cles will continually adapt and grow as you progres-
sively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise in
two ways:
• by changing the amount of resistance used
• by changing the number of repetitions or sets per-
formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as
running on a treadmill or riding on an elliptical or
exercise bike, on Tuesday and Thursday.
• Rest from both strength training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
The combination of strength training and aerobic exer-
cise will reshape and strengthen your body, plus devel-
op your heart and lungs.
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.
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
Toning
You can tone your muscles by pushing them to a mod- sensitive to your body’s signals. If you experience pain
erate percentage of their capacity. Select a moderate
amount of resistance and increase the number of rep-
etitions in each set. Complete as many sets of 15 to
20 repetitions as possible without discomfort. Rest for
1 minute after each set. Work your muscles by com-
pleting more sets rather than by using high amounts of
resistance.
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
Weight Loss
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature and deliver-
ing more oxygen to your muscles.
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.
10
WORKING OUT
Rest for a short period of time after each set. The
ideal resting periods are:
Each workout should include 6 to 10 different exercis-
es. Select exercises for every major muscle group,
emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary the
exercises from session to session. Schedule your
workouts for the time of day when your energy level is
the highest. Each workout should be followed by at
least one day of rest. Once you find the schedule that
is right for you, stick with it.
• Rest for three minutes after each set for a muscle
building workout.
• Rest for one minute after each set for a toning work-
out.
• Rest for 30 seconds after each set for a weight loss
workout.
Plan to spend the first couple of weeks familiarizing
yourself with the equipment and learning the proper
form for each exercise.
EXERCISE FORM
COOLING DOWN
Maintaining proper form is an essential part of an
effective exercise program. This requires moving
through the full range of motion for each exercise,
and moving only the appropriate parts of the body.
Exercising in an uncontrolled manner will leave you
feeling exhausted. On the exercise guide accompany-
ing this manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles affected. See the muscle chart on the next
page to find the names of the muscles.
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. 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 achiev-
ing the greatest results is to make exercise a regular
and enjoyable part of your everyday life.
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.
MUSCLE CHART
O
A. Sternomastoid (neck)
A
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
P
L
Q
B
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
R
S
T
C
D
E
F
M
N
U
G
H
V
W
X
I
J
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
K
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
11
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 in the center of this manual. Important:
Some parts may have been pre-assembled for shipping purposes. If a part is missing, call toll-free
1-877-992-5999.
M10 x 137mm Bolt (36)
M10 x 120mm Bolt (19)
M10 x 63mm Bolt (32)
M6 Washer (26)
M8 x 55mm Bolt (18)
M8 Washer (16)
M8 x 42mm Carraige Bolt (37)
M8 x 43mm Bolt (39)
M10 Washer (34)
M6 x 38mm Screw (30)
M6 x 16mm Screw (29)
M8 Nylon Locknut (17)
M10 Nylon Locknut (33)
PART LIST—Model No. 831.150341
R0804A
Key No. Qty.
Description
Key No. Qty.
Description
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
2
1
1
1
2
1
1
1
2
2
1
2
1
4
2
8
10
6
2
1
4
9
6
11
Upright
Frame
Crossbar
Leg Lever
Backrest Tube
Backrest
Support Rod
Front Leg
19mm Round Inner Cap
Pad Tube
Seat
Arm Pad Tube
Stabilizer
Plastic Bushing
Fly Arm Stop
M8 Washer
M8 Nylon Locknut
M8 x 55mm Bolt
M10 x 120mm Bolt
25mm Round Angled Cap
38mm Square Inner Cap
30mm Square Inner Cap
Foam Pad
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
#
2
4
1
2
6
4
1
1
4
2
4
1
2
4
2
1
2
2
1
2
1
1
1
1
Fly Arm
M6 Washer
Curl Post
Weight Stop
M6 x 16mm Screw
M6 x 38mm Screw
Curl Knob
M10 x 63mm Bolt
M10 Nylon Locknut
M10 Washer
25mm Square Inner Cap
M10 x 137mm Bolt
M8 x 42mm Carriage Bolt
15-pound Weight
M8 x 43mm Bolt
Outer Bar
Roll Pin
Lock Collar
Inner Bar
10-pound Weight
Curl Pad
User’s Manual
Exercise Guide
Grease Pack
#
#
25mm Round Inner Cap
Note: “#” 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.
EXPLODED DRAWING—Model No. 831.150341
R0804A
9
35
7
6
5
9
1
26
12
19
14
5
24
16
22
33
30
17
36
23
34
35
16
14
25
26
15
34
28
30
18
33
24
1
21
3
17
22
14
18
45
18
33
16
2
11
18
39
17
22
14
24
16
15
12
29
18
16
29
16
19
25
32
29
17
27
21
22
33
23
24
31
8
17
17
22
28
23
22
41
13
22
42
40
4
24
37
20
24
43
24
22
24
42
10
38
22
24
24
23
10
23
38
44
24
FULL 90-DAY WARRANTY
For 90 days from the date of purchase, if failure occurs due to defect in material or workmanship in this
WEIGHT BENCH EXERCISER, contact the nearest Sears Service Center throughout the United States
and Sears will repair or replace the WEIGHT BENCH EXERCISER, free of charge.
This warranty does not apply when the WEIGHT BENCH EXERCISER is used commercially or for
rental purposes.
This warranty gives you specific legal rights, and you may also have other rights which vary from state
to state.
Sears, Roebuck and Co., Dept 817WA, Hoffman Estates, IL 60179
Part 216720 R0804A
Printed in China © 2004 ICON IP, Inc.
|