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WELDER Model No . 831.150340 Serial No . Write the serial number in the space above for future reference . WEIGHT BENCH EXERCISER User's Manual Serial Number Decal â€¢ Assembly â€¢ Adjustments â€¢ Part List and Drawing 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
L L WELDEPRRO TABLE OF CONTENTS IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover Note : A PART IDENTIFICATION CHART and a PART LIST / EXPLODED DRAWING are attached in the center of this manual . Remove the PART IDENTIFICATION CHART and PART LIST / EXPLODED DRAWING before begin - ning assembly . 2
IMPORTANT PRECAUTIONS before using the weight bench . 2 . It is the responsibility of the owner to ensure 12 . Do not use a barbell that is longer than five that all users of the weight bench are ade - feet with the weight bench . quately informed of all precautions . 13 . When using the backrest in an inclined or 3 . The weight bench is Intended for home use level position , make sure that the support only . Do not use the weight bench in any rod is inserted completely through _ he commercial , rental , or institutional setting . updghts and turned to the locked position . 4 . Use the weight bench only on a level surface . 14 . If you feel pain or dizziness at any time while Cover the floor beneath the weight bench to exercising , stop immediately and begin cool - ing down . 5 . Make sure that all parts are properly tight - 15 . The decals shown below have been placed ened each time the weight bench is used . on the weight bench in the locations shown Replace any worn parts immediately . on page 4 . If a decal is missing or illegible , please call toll - free 1 - 800 - 999 - 3756 , Monday , Keep children under the age of 12 and pets through Friday , 6 a . m . until 6 p . m . Mountain away from the weight bench at all times . Time , to order a free replacement decal . Apply the replacement decal to the location 7 . Keep hands and feat away from moving shown . parts . 8 . Always wear athletic shoes for foot protec - tion while exercising . 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 1t0 pounds , including a bar - Decal 1 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 . 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 Decal 2 weights , always keep some weight on both ends of the barbell to prevent the barbell from tipping . a = 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 WELDER Â® PRO 230 weight reading this manual , call 1 - 8O0 - 4 - MY - HOME Â® bench . The versatile weight bench is designed to ( 1 - 800 - 469 - 4663 ) . To help us assist you , please note develop every major muscle group of the body . the product model number and serial number before Whether your goal is a shapely figure , dramatic mus - calling . The model number is 831.150340 . The serial cle size and strength , or a healthier cardiovascular number can be found on a decal attached to the system , the weight bench will help you to achieve the weight bench ( see the front cover of this manual ) . specific results you want . Before reading further , please look at 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 questions after ASSEMBLED Weight Rests DIMENSIONS : Height : 44 in . Width : 60 in . Depth : 59 in . Weight Barbell Upright Backrest Support Rod Curl Pad Fly Arm Decal 2 \ Leg - - Weight Tube Seat Weight Tube 4
ASSEMBLY â€¢ 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 be _ can be assembled successfully The following tools ( not included ) are required by anyone , Most people find that by setting for assembly : aside plenty of t me , assembly w | go smooth y â€¢ Two adjustable wrenches Before beginning assembly , carefully read the â€¢ One rubber mallet following information and instructions : â€¢ One standard screwdriver â€¢ Assembly requires two people . â€¢ One Phillips screwdriver â€¢ For help identifying small parts , refer to the PART IDENTIFICATION CHART â€¢ Lubricant , such as grease or petroleum jelly , and soapy water . â€¢ Tighten all parts as you assemble them , unless instructed to do othenNise . Assembly will be more convenient if you have a socket set , a set of open - end or closed - end â€¢ As you assemble the weight bench , make sure all wrenches , or a set of ratchet wrenches . parts are oriented as shown in the drawings . . _ fore assembling the weight bench , make sure that you have read and understand the information in the box above , For help Tall sides of identifying Smaii parts _ refer to the PART Weight Rests " " " IA - " u - 3 18 Tap two 38mm Square Inner Caps ( 21 ) into the bottom of an Upright ( 1 ) . Tap a Fly Arm Stop ( 15 ) onto the welded tube on the Upright . Attach the Crossbar ( 3 ) to the Upright ( 1 ) with two 18 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 . Repeat this step with the other Upright ( 1 ) . 22 - - - _ , 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 17 two M8 x 42mm Carriage Bolts ( 37 ) and two M8 Nylon Locknuts ( 17 ) . Note : The indents around 22 " _ _ / 17 the holes on one side of the Stabilizer must be on the bottom . Do not tighten the Locknuts yet . 13 . 22 Indent _ 5
Attach the Front Leg ( 8 ) to the Frame ( 2 ) with two 3 . 3 M8 x 43mm Bolts ( 39 ) , four M8 Washers ( 16 ) , and two M8 Nylon Locknuts ( 17 ) . Note : Do not 16 tighten the Locknuts yet . 2 16 17 - - 8 4 . Attach the Frame ( 2 ) to the Crossbar ( 3 ) with two 4 M8 x 55mm Bolts ( 18 ) and two M8 Nylon Locknuts 17 ( 17 ) . 2 5 . Tap two 30mm Square Inner Caps ( 22 ) into the 5 ends of the Leg Lever ( 4 ) . 22 Tap a 25mm Round Inner Cap ( 24 ) into the indi - cated end of the weight tube on the Leg Lever 2O ( 4 ) . Tap the 25mm Round Angled Cap ( 20 ) onto 24 the other end of the weight tube . _ ' _ ' 22 Weight Tube , Lubricate the M10 x 63mm Bolt ( 32 ) with grease . Lubricate Attach the Leg Lever ( 4 ) to the Front Leg ( 8 ) with the Bolt and an MIO Nylon Locknut ( 33 ) . Do not overtighten the Locknut ; the Leg Lever must be able to pivot easily . 7 . Tap two 19mm Round Inner Caps ( 9 ) into a Long 7 4 Pad Tube ( 10 ) . Slide the Long Pad Tube through a ho _ e in the Leg Lever ( 4 ) . Slide two Long Foam Pads ( 23 ) onto the Long Pad Tube . Repeat this step with the other Long Pad Tube ( 10 ) . 9 23 10 6
8 . Tap four 25mm Square Inner Caps ( 35 ) into the 8 ends of the two Backrest Tubes ( 5 ) . 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 . \ 26 . 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 . Lubricate the M10 x 137mm Bolt ( 36 ) with 34 grease . Attach the Backrest Tubes ( 5 ) to the welded tube on the Frame ( 2 ) with the Bolt , two 7 M10 Washers ( 34 ) , and an M10 Nylon Locknut ( 33 ) . Do not overtighten the Locknuts ; the Backrest Tubes must be able to pivot easily . Tighten the Nylon Locknuts ( 17 , 33 ) used in Pin steps 1 - 4 . Tighten the M6 x 38mm Screws ( 30 ) Welded used in step 8 . Tube 10 . Attach the Seat ( 11 ) to the brackets on the Frame 10 ( 2 ) with four M6 x 16mm Screws ( 29 ) . 2 : 11 . Tap two 30mm Square Inner Caps ( 22 ) into the 11 ends of a Fly Arm ( 25 ) . Press a 25mm Round 25 Inner Cap ( 24 ) into the end of the weight tube . Slide a Weight Stop ( 28 ) onto the weight tube . Assemble the other Fly Arm ( not shown ) in the same manner . 24 28 22 " _ Weight Tube 7
12 . Press two Plastic Bushings ( 14 ) into the indicated 12 holes in an Upright ( 1 ) . Attach a FlyArm ( 25 ) to the Upright with an M10 x 120mm Bolt ( 19 ) and an M10 Nylon Locknut ( 33 ) . Make sure the Fly 14 Arm is on the outside of the Fly Arm Stop ( 15 ) . Do not overtighten the Locknut ; the Fly Arm must be able to pivot easily . Attach the other Fly Arm ( 25 ) to the other Upright ( 1 ) in the same manner . 19 13 . Press a 19mm Round Inner Cap ( 9 ) into the end of a Short Pad Tube ( 12 ) . S _ idethe Short Pad 12 Tube through the indicated hole in a Fly Arm ( 25 ) , as shown . Push a Short Foam Pad ( 27 ) onto the Short Pad Tube ( 12 ) as far as it will go ; the Foam Pad will hold the Short Pad Tube in place . 27 \ Repeat this step with the other Fly Arm ( not shown ) . 14 . Insert the Inner Bar ( 43 ) into the Outer Bar ( 40 ) 14 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 Press two 25mm Round Inner Caps ( 24 ) into the ends of the Inner and Outer Bars ( 40 , 43 ) . 41 _ - - _ 40 41 15 . Attach the Curl Pad ( 45 ) to the Curl Post ( 46 ) with 15 two M6 x 16mm Screws ( 29 ) . 29 45 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 . Refer to 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 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 ) . 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 . 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 4 desired amount of weight onto the weight tubes . Do not place more than 30 pounds on each Arm . WARNING : When using the Weight Leg Lr _ er ( 4 ) , place a barbell with the same Weight Tube amount of weight on the weight rests to Weight balance the bench Tube Weight ATTACHING WEIGHTS TO THE BARBELL 42 Slide an equal amount of Weight ( 31 , 44 , 38 ) onto 31 each end of the barbell . Slide the two Lock Collars ( 42 ) against the Weights , and tighten them fully . Barbell 38 Weights ( 31 , 44 , 38 ) on the barbell with the 44 Lock C0 ! lars ( 42 ) : Never use the barbell with more than 100 pounds . 42 9
ATTACHING THE CURL PAD For some exercises , the Curl Pad ( 45 ) needs to be attached to the weight bench . To do this , remove the 3Omm Square Inner Cap ( 22 ) from the Front Leg ( 8 ) . Insert the Curl Post ( 46 ) 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 Hole the Curl Knob ( 47 ) . Note : When the Curl Pad ( 45 ) is not being used , it Jstment should be stored away from the weight bench , Hole and the 3Omm Square Inner Cap ( 22 ) should be inserted into the Front Leg ( 8 ) , EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Cross Training Cross training is an efficient way to get a complete and Muscle Building well - balanced fitness program . An example of a bal - To increase the size and strength of your muscles , anced program is : push them close to their maximum capacity . Your mus - â€¢ Plan strength training workouts on Monday , cles will continually adapt and grow as you progres - Wednesday , and Friday . sively increase the intensity of your exercise . You can â€¢ Plan 20 to 30 minutes of aerobic exercise , such as adjust the intensity level of an individual exercise in running on a treadmill or riding on an elliptical or two ways : exercise bike , on Tuesday and Thursday . â€¢ by changing the amount of resistance used â€¢ Rest from both strength training and aerobic exercise â€¢ by changing the number of repetitions or sets per - for at least one full day each week to give your body formed . ( A " repetition " is one complete cycle of an time to regenerate . exercise , such as one sit - up . A " set " is a series of repetitions . ) The combination of strength training and aerobic exer - cise will reshape and strengthen your body , plus devel - The proper amount of resistance for each exercise op your heart and lungs . depends upon the individual user . You must gauge your limits and select the amount of resistance that is PERSONALIZING YOUR EXERCISE PROGRAM right for you . Begin with 3 sets of 8 repetitions for each exercise you perform . Rest for 3 minutes after each Determining the exact length of time for each workout , set . When you can complete 3 sets of 12 repetitions as well as the number of repetitions or sets completed , without difficulty , increase the amount of resistance . is an individual matter . It is important to avoid overdo - ing it during the first few months of your exercise pro - Toning gram . You should progress at your own pace and be 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 or dizziness at any time while exercising , stop immedi - amount of resistance and increase the number of rep - ately and begin cooling down . Find out what is wrong etitions in each set . Complete as many sets of 15 to before continuing . Remember that adequate rest and a 20 repetitions as possible without discomfort . Rest for proper diet are important factors in any exercise pro - 1 minute after each set . Work your muscles by com - gram . pleting more sets rather than by using high amounts of resistance . WARMING UP Weight Loss Begin each workout with 5 to 10 minutes of stretching To lose weight , use a low amount of resistance and and light exercise to warm up . Warming up prepares increase the number of repetitions in each set . your body for more strenuous exercise by increasing Exercise for 20 to 30 minutes , resting for a maximum circulation , raising your body temperature and deliver - of 30 seconds between sets . ing more oxygen to your muscles . 10
WORKING OUT Rest for a short period of time after each set . The Each workout should include 6 to 10 different exercis - ideal resting periods are : es . Select exercises for every major muscle group , â€¢ Rest for three minutes after each set for a muscle emphasizing areas that you want to develop most . To building workout . give balance and variety to your workouts , vary the â€¢ Rest for one minute after each set for a toning work - exercises from session to session . out . â€¢ Rest for 30 seconds after each set for a weight loss Schedule your workouts for the time of day when your workout . energy level is the highest . Each workout should be Plan to spend the first couple of weeks familiarizing followed by at least one day of rest . Once you find the yourself with the equipment and learning the proper schedule that is right for you , stick with it . form for each exercise . EXERCISE FORM COOLING DOWN Maintaining proper form is an essential part of an End each workout with 5 to 10 minutes of stretching . effective exercise program . This requires moving Include stretches for both your arms and legs . Move through the full range of motion for each exercise , slowly as you stretch and do not bounce . Ease into and moving only the appropriate parts of the body . each stretch gradually and go only as far as you can Exercising in an uncontrolled manner will leave you without strain . Stretching at the end of each workout feeling exhausted . On the exercise guide accompany - is an effective way to increase flexibility . ing this manual you will find photographs showing the correct form for several exercises , and a list of the STAYING MOTIVATED muscles affected . Refer to the muscle chart on the next page to find the names of the muscles . For motivation , keep a record of each workout . List the date , the exercises performed , the resistance used , The repetitions in each set should be performed and the numbers of sets and repetitions completed . smoothly and without pausing . The exertion stage of Record your weight and key body measurements at each repetition should last about half as long as the the end of every month . Remember , the key to achiev - return stage . Proper breathing is important . Exhale ing the greatest results is to make exercise a regular during the exertion stage of each repetition and inhale and enjoyable part of your everyday life . during the return stroke . Never hold your breath . MUSCLECHART A . Sternomastoid ( neck ) B . Pectoralis Major ( chest ) C . Biceps ( front of arm ) D . Obliques ( waist ) 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 ) V O . Trapezius ( upper back ) P . Rhomboideus ( upper back ) Q . Posterior Deltoid ( shoulder ) R . Triceps ( back of arm ) x 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 ) 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 - 800 - 999 - 3756 , M10 x 137mm Bolt ( 36 ) D M10 x 120mm Bolt ( 19 ) I . 0x6 , mmBo J I _ t M6 Washer ( 26 ) M8 Washer ( 16 ) M8 x 42mm Carraige Bolt ( 37 ) 3 M8 x 43mm Bolt ( 39 ) M10 Washer ( 34 ) q M6 x 38mm Screw ( 30 ) Â© 8 M6 x 16mm Screw ( 29 ) M8 Nylon Locknut ( 17 ) M10 Nylon Locknut ( 33 )
PART LIST - - Model No . 831.150340 Roso3A Key No . Qty . Description Key No . Qty . Description 1 2 Upright 26 4 M6 Washer 2 1 Frame 27 2 Short Foam Pad 3 1 Crossbar 28 2 Weight Stop 4 1 Leg Lever 29 6 M6 x 16mm Screw 5 2 Backrest Tube 30 4 M6 x 38mm Screw 6 1 Backrest 31 2 5 - pound Weight 7 1 Support Rod 32 1 M10 x 63mm Bolt 8 1 Front Leg 33 4 M10 Nylon Locknut 9 8 19mm Round Inner Cap 34 2 M10 Washer 10 2 Long Pad Tube 35 4 25mm Square Inner Cap 11 1 Seat 36 1 M ' _ 0 x 137mm Bo _ t 12 2 Short Pad Tube 37 2 M8 x 42ram Carriage Bolt 13 1 Stabilizer 38 2 25 - pound Weight 14 4 Plastic Bushing 39 2 M8 x 43ram Bolt 15 2 Fly Arm Stop 40 1 Outer Bar 16 8 M8 Washer 41 2 RoU Pin 17 10 M8 Nylon Locknut 42 2 Lock Collar 18 6 M8 x 55mm Bolt 43 1 Inner Bar 19 2 M10 x 120ram Bolt 44 2 10 - pound Weight 20 1 25mm Round Angled Cap 45 1 Curl Pad 21 4 38ram Square _ nner Cap 46 1 Curl Post 22 9 30mm Square Inner Cap 47 1 Curl Knob 23 4 Long Foam Pad # 1 User's Manual 24 5 25mm Round Inner Cap # 1 Exercise Guide 25 2 Fly Arm # 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 .
EXPLODED DRAWINGmModel No . 831.150340 Ro8o3 _ , 17 14 45 2 16 , 17 29 6 19 21 22 33 17 47 24 17 _ 8 17 22 2 28 23 22 40 24 20 24 lO 22 9 23 23 31 9 _ " 44
Get " Rf ixed , at your home Your Home For repair - in your home - of all major brand appliances , lawn 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 - yourself . For Sears professional installation of home appliances and items like garage door openers and water heaters . 1 - 800 - 4 - MY - HOME Â® Anytime , clay or night ( 1 - 800 - 469 - 4663 ) ( U . S . A . and Canada ) 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 your nearest Sears Parts and Repair Center . 1 - 800 - 488 - 1222 Anytime , day or night ( 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 - 6655 ( US . A ) 1 - 800 - 361 - 6665 CG _ nada ) Para pedir servicio de reparacion a domicilio , y para ordenar piezas : 1 - 888 - SU - HOGAR sM ( 1 - 888 - 784 - 6427 ) SEAR8 Â® Registered Trademark / TMTrademark / sMService Mark of Sears , Roebuck and Co . Â® Marca Registrada / TMMarca de Fabrica / s _ Marca de Servicio de Sears , Roebuck and Co . 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 J Part No . 199359 R0803A Printed in China Â© 2003 ICON Health & Fitness , Inc .