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Model No . 831.150260 Serial No . Write the serial number in the space above for reference . WEIGHT BENCH EXERCISER User's Manual Serial Number Decal ( under seat ) • Assembly • Adjustments • Part List and Drawing Patent Pending _ CAUTION Read all precautions and instruc - tions in this manual before using this equipment , Save this manual Sears , Roebuck and Co , , Hoffman Estates , IL 60179 for future reference .
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TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 PART LIST / EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover FULL 90 DAY WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover WARNING DECAL PLACEMENT The decal shown here has been placed on the weight bench . If the decal is missing or illegible , please call toll - free 1 - 800 - 999 - 3756 , Monday through Friday , 6 a . m . until 6 p . m . Mountain Time , to order a free replacement decal . Apply the decal in the location shown . Misuse of this product may result in serious injury . • Read user's manual and follow all warnings and operating instructions prior to use . • Do not allow children on or around machine . or removed ,
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IMPORTANT PRECAUTIONS _ Ar ' _ mL m | Lm * ' b a _ VV / , _ , Ir % IMII _ I _ I ; 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 7 . Keep children under 12 and pets away from the weight bench at all times . using the weight bench . Use the weight bench only as described in this manual . 8 . Always wear athletic shoes for foot protec - tion while exercising . 2 . It is the responsibility of the owner to ensure that all users of the weight bench are ade - . quately informed of all precautions . The weight bench is designed to support a maximum of 410 pounds , including a maxi - 3 . The weight bench is intended for home use mum user weight of 300 pounds . Do not use more than 1t0 pounds of weight with the only . Do not use the weight bench in any commercial , rental , or institutional setting . weight bench . 4 . Use the weight bench only on a level surface . 10 . Always make sure that the locking pin is fully Cover the floor beneath the weight bench to inserted into the pivot bracket and the frame protect the floor , before exercising . 5 . Make sure all parts are properly tightened 11 . If you feel pain or dizziness at any time while each time the weight bench is used . Replace exercising , stop immediately and begin cool - any worn parts immediately , ing down . 6 . Keep hands and feet away from moving parts . 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
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BEFORE YOU BEGIN Thank you for selectingthe versatile WELDER ® PRO reading thismanual , call 1 - 800 - 4 - MY - HOME ® 202 weight bench . The weight bench is designed to ( 1 - 800 - - 469 - 4663 ) . To help us assist you , please note help develop the major muscle groups of the upper the product model number and serial number before body . Whether your goal is to tone your body , build calling . The model number is 831.150260 . The serial dramatic muscle size and strength , or improve your number can be found on a decal attached to the cardiovascular system , the weight bench will help you weight bench ( see the front cover of this manual ) . to achieve the specific results you want . Before readingfurther , please review the drawing For your benefit , read this manual carefully before below and familiarize yourself with the parts that are labeled . using the weight bench , If you have questionsafter ASSEMBLED DIMENSIONS : Height : 54 in . Backrest Width : 18 in . Depth : 40 in . Seat Dumbbell Foam Pad Dumbbell Storage Rack Front Leg 4
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PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used in assembly . The number in parentheses by each draw - ing is the key number of the part , from the PART LIST on page 11 of this manual . Note : Some parts may have been pre - assembled for shipping purposes . If you cannot find a part in the parts bags , check to see if it has been pre - assembled . If a part is missing , call toll - free 1 - 800 - 999 - 3756 . M6 x 60mm Bolt ( 31 ) M6 Washer ( 22 ) M10 Large Washer ( 27 ) M10 x 63mm Bolt ( 30 ) M10 x 20mm Bolt ( 25 ) M10 x 63ram Carriage Bolt ( 18 ) M6 x 16ram Bolt ( 24 ) M10 Washer ( 20 ) M4 x 16mm Screw ( 28 ) M10 x 70ram Bolt ( 28 ) M10 Nylon Locknut ( 19 ) M10 x 85mm Bolt ( 23 ) 5
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ASSEMBLY • Place all parts in a cleared area and remove the Make Things Easier for Yourself packing materials . Do not dispose of the packing materials until assembly is completed . This manual is designed to ensure that the weight bench can be assembled successfully The following tools ( not included ) are required by anyone . Most people find that by setting for assembly : aside plenty of time , assemblywill go smoothly . • Two adjustable wrenches Before beginning assembly , carefully read the • One rubber mallet following information and instructions : • One standard screwdriver • Assembly requires two people . • One Phillips screwdriver • For help identifying small parts , use the PART IDENTIFICATION CHART on page 5 . • 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 • As you assemble the weight bench , make sure all wrenches , or a set of ratchet wrenches . parts are oriented as shown in the drawings . Press a 45mm Square Inner Cap ( 14 ) into the top of the Front Leg ( 2 ) . Press two 50mm Round Outer Caps ( 12 ) onto the ends of the Black Stabilizer ( 29 ) . Attach the Black Stabilizer ( 29 ) to the Front Leg ( 2 ) 29 with two M10 x 63mm Carriage Bolts ( 18 ) and two M10 Nylon Locknuts ( 19 ) . Be sure the indents in 12 the Stabilizer and the name decal on the Front 18 Leg are in the positions shown . Do not tighten the Locknuts yet . 2 13 2 . Press four 5Omm Square Inner Caps ( 13 ) into the 1 Slot SIotj - - - _ . tubes on the Frame ( 1 ) . Make sure the slots on the Caps are vertical to accommodate the 27 Screws ( not shown ) that will attach the Seat ( not shown ) to the Frame . Attach the Frame ( 1 ) to the Front Leg ( 2 ) with two 19 20 M1O x 63mm Bolts ( 30 ) , two M10 Large Washers 13 ( 27 ) , and two M10 Nylon Locknuts ( 19 ) . Do not tighten the Locknuts yet . 6
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3 , Press two 50mm Round Outer Caps ( 12 ) onto the 3 Indents ends of the Silver Stabilizer ( 4 ) . 18 19 Attach the Silver Stabilizer ( 4 ) to the Rear Leg ( 3 ) with two M10 x 63mm Carriage Bolts ( 18 ) and two M10 Nylon Locknuts ( 19 ) . Be sure the indents , the waming decal , and the Rear Leg are orient - ed as shown . Do not tighten the Locknuts yet . Warningl 12 Deca 19 3 20 _ Attach the Rear Leg ( 3 ) to the Frame ( 1 ) with two M10 x 20mm Bolts ( 25 ) and two M10 Washers 25 ( 20 ) , _ 4 10 Tighten the M10 Nylon Locknuts ( 19 ) used in steps 1 - 3 . 11 9 4 , Press two 25mm Square Inner Caps ( 11 ) into a Pad Tube ( 10 ) . Slide the Pad Tube ( 10 ) into the Front Leg ( 2 ) . Wet the ends of the Pad Tube withsoapy water . 10 Slide two Foam Pads ( 9 ) onto the ends of the Pad Tube . 9 Repeat this step with the other Pad Tube ( 10 ) , 5 . Press a 25mm x 50mm Inner Cap ( 15 ) into the Backrest Frame ( 5 ) . Attach the Pivot Bracket ( 6 ) to the Backrest 5 ; . _ e I Frame ( 5 ) with two M ! 0 x 70mm Bolts ( 26 ) and two M10 Nylon Locknuts ( 19 ) . Do not tighten the Locknuts yet . 26f Insert the Pivot Bracket ( 6 ) into the slot in the Frame ( 1 ) . 6 , Lubricate the M10 x 85mm Bolt ( 23 ) with grease , Attach the Backrest Frame ( 5 ) to the Frame ( 1 ) with the Bolt and an M10 Nylon Locknut ( 19 ) . Do 6 not overtighten the Locknut ; the Backrest 5 Frame must be able to pivot easily . 19 Attach the tether on the Locking Pin ( 21 ) to the bottom of the Frame ( 1 ) with the M4 x 16mm Screw ( 28 ) . Insert the Locking Pin ( 21 ) into the Frame ( 1 ) and through an adjustment hole in the Pivot Bracket ( 6 ) . 23 See the inset drawing . Attach an MI0 x 20mm Bolt ( 25 ) and an M10 Nylon Locknut ( 19 ) to the last hole in the Pivot Bracket ( 6 ) , 19 Tighten the M10 Nylon Locknuts ( 19 ) used in step 5 . 7
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7 . Attach the Backrest ( 7 ) to the Backrest Frame ( 5 ) with four M6 x 16mm Bolts ( 24 ) . Be sure the Backrest is oriented as shown . \ \ 24 8 . Attach the Seat ( 8 ) to the Frame ( 1 ) withfour M6 x 60mm Bolts ( 31 ) and four M6 Washers ( 22 ) . Be sure the wide end of the Seat is on the side shown . _ _ / Vide Set the Dumbbells ( not shown ) onto the dumbbell End storage racks on the Frame ( 1 ) . DsUotmrbbe _ ll Racgk 22 _ 9 . Make sure all parts are properly tightened 31 31 before you use the weight bench . ADJUSTMENTS This sectionexplains how to adjust the weight bench . See the EXERCISE GUIDELINES on page 9 for important information about how to get the most benefit from your exercise program . Also , refer to the accompanying exer - cise guide to see the correct form for each exercise . Make sure all parts are properly tightenedeach time the weight bench is used . Replace any worn parts immediate - ly . The weightbench can be cleaned witha damp clothand a mild , non - abrasivedetergent . Do notuse solvents . ADJUSTING THE BACKREST The Backrest ( 7 ) can be used in a declined , a level , or any of four inclined positions . To adjust the Backrest , remove the Locking Pin ( 21 ) from the Frame ( 1 ) . Move the Backrest to the desired position 7 and reinsert the Locking Pin into the Frame and an adjustment hole in the Pivot Bracket ( 6 ) . WARNING : A , waymsake sure the 1 Locking Pin ( 21 ) is fully inserted through the Frame ( 1 ) and the Pivot Bracket ( 6 ) . Adjustment Holes 8
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EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Muscle Building Determiningthe exact length of time for each workout , To increase the size and strengthof your muscles , as well as the number of repetitions or sets completed , push them close to their maximumcapacity , Your mus - is an individual matter . It is important to avoid overdo - cles will continuallyadapt and grow as you progres - ing it during the first few months of your exercise pro - sively increase the intensityof your exercise . You can gram . You should progress at your own pace and be adjust the intensity level of an individualexercise in sensitive to your body's signals . If you experience pain two ways : or dizziness at any time while exercising , stop immedi - • by changingthe amount of resistance used ately and begin cooling down . Find out what is wrong • by changingthe number of repetitionsor sets per - before continuing . Remember that adequate rest and a formed . ( A = repetition " is one complete cycle of an proper diet are important factors in any exercise pro - exercise , such as one sit - up . A = set " is a series of gram . repetitions . ) WARMING UP The proper amount of resistance for each exercise depends uponthe individualuser . You must gauge Begin each workoutwith 5 to 10 minutes of stretching your limitsand select the amount of resistance that is and lightexerciseto warm up . Warming up prepares rightfor you . Begin with 3 sets of 8 repetitionsfor each your body for more strenuousexercise by increasing exercise you perform . Rest for 3 minutes after each circulation , raising your body temperature and deliver - set . When you can complete 3 sets of 12 repetitions ing more oxygen to your muscles . withoutdifficulty , increase the amount of resistance . WORKING OUT Toning You can tone your muscles by pushing them to a mod - Each workout should include 6 to 10 different exercis - erate percentage of their capacity . Select a moderate es . Select exercises for every major muscle group , amount of resistance and increase the number of rep - emphasizing areas that you want to develop most . To etitionsin each set . Complete as many sets of 15 to give balance and variety to your workouts , vary the 20 repetitionsas possiblewithout discomfort . Rest for exercises from session to session . 1 minute after each set . Work your musclesby com - pleting more sets rather than by usinghigh amounts of Schedule your workoutsfor the time of day when your resistance . energy level is the highest . Each workout should be followed by at least one day of rest . Once you find the Weight Loss schedule that is right for you , stick with it . To lose weight , use a low amount of resistance and increase the number of repetitionsin each sat . EXERCISE FORM Exercise for 20 to 30 minutes , restingfor a maximum of 30 seconds between sets . Maintaining proper form is an essential part of an effective exercise program . This requiresmoving Cross Training throughthe full range of motionfor each exercise , and Cross training is an efficient way to get a complete and movingonly the appropriate parts of the body . well - baJanced fitness program . An example of a bal - Exercisingin an uncontrolledmanner will leave you anced program is : feeling exhausted . On the exercise guide accompany - • Plan strength training workouts on Monday , ing this manual you will find photographsshowingthe Wednesday , and Friday . correctform for several exercises , and a listof the • Plan 20 to 30 minutes of aerobic exercise , such as musclesaffected . Refer to the musclechart on the running on a treadmill or riding on an elliptical or next page to find the names of the muscles . exercise bike , on Tuesday and Thursday . • Rest from both strength training and aerobic exercise The repetitions in each set should be performed for at least one full day each week to give your body smoothlyand withoutpausing . The exertion stage of time to regenerate . each repetition should last about half as long as the return stage . Proper breathing is important . Exhale The combination of strength training and aerobic exer - during the exertion stage of each repetition and inhale cise will reshape and strengthen your body , plus devel - during the retum stroke . Never hold your breath . op your heart and lungs . 9
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Rest for a short period of time after each set . The slowly as you stretch and do not bounce . Ease into ideal resting periods are : each stretch gradually and go only as far as you can • Rest for three minutes after each set for a muscle without strain . Stretching at the end of each workout building workout . is an effective way to increase flexibility . • Rest for one minute after each set for a toning work - out . STAYING MOTIVATED • Rest for 30 seconds after each set for a weight loss workout . For motivation , keep a record of each workout . List the Plan to spend the first couple of weeks familiarizing date , the exercises performed , the resistance used , yourself with the equipment and learning the proper and the numbers of sets and repetitions completed . form for each exercise . Record your weight and key body measurements at the end of every month . Remember , the key to achiev - COOLING DOWN ing the greatest results is to make exercise a regular and enjoyable part of your everyday life . End each workoutwith 5 to 10 minutes of stretching . Include stretches for both your arms and legs . Move MUSCLE CHART A . Sternomastoid ( neck ) B . Pectoralis Major ( chest ) L C . Biceps ( front of arm ) Q D . Obliques ( waist ) E . Brachioradials ( forearm ) F . Hip Flexors ( upper thigh ) G . Abductor ( outer thigh ) D S H . Quadriceps ( front of thigh ) I . Sartorius ( front of thigh ) T J . Tibialis Anterior ( front of calf ) K . Soleus ( front of calf ) L . Anterior Deltoid ( shoulder ) M . RectusAbdominus ( stomach ) N . Adductor ( inner thigh ) V O . Trapezius ( upper back ) P . Rhomboideus ( upper back ) W Q . Posterior Deltoid ( shoulder ) R . Triceps ( back of arm ) S . Latissimus Dorsi ( mid back ) T . Spinae Erectors ( lower back ) U . Gluteus Medius ( hip ) V . Gluteus Maximus ( buttocks ) W . Hamstring ( back of leg ) X . Gastrocnemius ( back of calf ) 10
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PART LIST / EXPLODED DRAWING - ModelNo6 . 31.150260 R0703A 18 4 " ' _ 19 3 11 3O 12 21 13 28 _ / 19 12 29 11 12 18 Key No . Qty . Description Key No . Qty . Description 1 1 Frame 18 4 M10 x 63mm Carriage Bolt 2 1 Front Leg 19 10 M10 NylonLocknut 3 1 Rear Leg 20 2 M10 Washer 4 1 Silver Stabilizer 21 1 LockingPin 5 1 Backrest Frame 22 4 M6 Washer 6 1 Pivot Bracket 23 1 M10 x 85mm Bolt 7 1 Backrest 24 4 M6 x 16mm Bolt 8 1 Seat 25 3 M10 x 20mm Bolt 9 4 Foam Pad 26 2 M10 x 70mm Bolt 10 2 Pad Tube 27 2 M10 Large Washer 11 4 25mm Square InnerCap 28 1 M4 x 16mm Screw 12 4 5OmmRound Outer Cap 29 1 Black Stabilizer 13 4 50mm Square InnerCap 30 2 M10 x 63mm Bolt 14 1 45mm Square InnerCap 31 4 M6 x 60mm Bolt 15 1 25mm x 50mm Inner Cap # 1 User's Manual 16 2 5 - pound Dumbbell # 1 Exercise Guide 17 2 3 - pound Dumbbell # 1 Grease Pack 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 - 800 - 999 - 3756 . 11
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i i ii iiiii i ! ii ! i i ! i i ! ! ! iii i ! ! ii iiii i iiii ! iii iii iiii i i ! iii ! i . . i . ! . iiiiii ii ! ! i i iiii i iiii i i ii ! ! iiiiii i i iiiiiii ii i ii ! ! ! ! i ! ii ! ii ! iiii ! i ii iiii iiiiii ! i ! ii iiiiii ! iii ! i ! i ! ! iiiiiiii i iiiii i i iii ! ii iiiiiiiiii ! i ! iiii ! ii i ; j Get , YOUr hemeor ; Your Home For repair - in your home - of all major brand app ances , awn and garden equipment or heating and cooling systems , no matter who made it , no matter who sold it ! For the replacement parts accessories and user's manuals that you need to do it self , , - - your . . . . . . For Sears professional installation of home appliances . . . . and items like garage door openers and water heaters . 1 800 MY HOME yti ight - - 4 - - ® An me , day or n . . . . 800 - 469 - . S . A . andCanada ) . . . . . . . ( 1 4663 ) ( U www . sears . com www . sears . ca Our Home . . . . . . . . . . . For repair of carry - in products like vacuums , lawn equipment , . . . . . . . . . . . . and electronics , call or go on - line for the location of you r nearest . . . . . . . . . . . . . Sears Parts and Repair Center . . . . . . 1 - 800 - 488 - 1222 Anytimed , ayornight ( U . S . A . only ) www . sears . com To purchase a protection agreement ( U . S . A . ) or maintenance agreement ( Canada ) on a product serviced by Sears : 1 - 800 - 827 - 6888 ( u . s . _ . ) 1 - 800 - 361 - 6685 ( Canada ) ili _ i ! i ' . Para pedir servicio de reparacion a domicilio , y para ordenar piezas : 1 - 888 - SU - HOGAR s " ( 1 - 888 - 784 - 6427 ) _ : ! ! i _ ! _ i _ i _ i _ ! _ i ! _ i _ i _ i ! _ ! i ! i _ i _ i _ ! ! _ ii _ ii . _ . . ! . _ . . ! . _ . i _ i _ i _ iii _ i ! _ ! _ ! _ ! _ ! ! i ! i _ 8EAR8 ® Registered Trademark / _ uTrademark / SMService Mark of Sears , Roebuck and Co , ® Marca Registrada / TMMarca de Fdbrica / sMMarca de $ ervicio de Sears , Roebuck and Co , FULL 90 DAY WARRANTY f For 90 days from the date of purchase , if failure occurs due to defect in material or workmanship in this WEIGHT BENCH EXERCISER , contactthe nearest Sears Service Center throughoutthe United States and Sears will repair or replace the WEIGHT BENCH EXERCISER , free of charge . This warranty does notapply when the WEIGHT BENCH EXERCISER is used commerciallyor for rental purposes . This warranty gives you specificlegal rights , and you may also have other rightswhich vary from state to state . Sears , Roebuck and Co . , Dept 817WA , Hoffman Estates , IL 60179 Part No . 199080 R0703A Printed in China © 2003 Sears , Roebuck and Co .