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WE | IDER Model No . 831.15706.0 Serial No . Write the serial number Jn the space above for reference . WEIGHT BENCH EXERCISER User's Manual Serial Number Decal ( under seat ) , Assembly , Adjustment , 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
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TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover 90 - DAY FULL WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover WARNING DECAL PLACEMENT The decals shown here have been placed on the weight bench , if a decal is missing or illegibJe , call 1 = 877 - 992 = 5999 and order a free replacement decal . Apply the decal in the location shown . Note : The decals may not be shown at actual size . label iged , illegible or removed .
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iMPORTANT PRECAUTIONS AWARNING : Toredutchereiskofseriouinsjurrye , adthefollowinimg portparnet cautions before using the weight bench . Read all instructions in this manual and all 6 . Keep children under age 12 and pets away from the weight bench at all times . warnings on the weight bench before using the weight bench . Use the weight bench only as described in this manual . 7 . 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 - 8 . The weight bench is designed to support a quately informed of all precautions , maximum weight of 410 Ibs . ( 186 kg ) includ - ing a maximum user weight of 300 ibs . ( 136 3 . The weight bench is intended for home use kg ) . Do not use more than 110 Ibs . ( 50 kg ) of only . Do not use the weight bench in any weight with the weight bench . commercial , rental , or institutional setting . 9 . Always make sure that the locking pin is fully 4 . Keep the weight bench indoors , away from inserted into the pivot bracket and the frame moisture and dust . Place the weight bench before you exercise . on a level surface , with a mat beneath it to protect the floor or carpet . Make sure that 10 . if you feel pain or dizziness while exercising , stop immediately and cool down . there is enough clearance around the weight bench to mount , dismount , and use it . 5 . Inspect and properly tighten all parts regular - ly . Replace any worn parts immediately . _ WARNING : Beforbeeginnitnhg _ osranyexercisperogracmo , nsuylot orphysiciaTnh . is 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 selecting the versatile WELDER ® PRO reading this manual , call 1 - 800 - 4 - MY - HOME _ > 230 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 831.15706.0 . The serial number can be found on a decal attached to the dramatic muscle size and strength , or improve your 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 reading further , 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 questions after ASSEMBLED DIMENSIONS : Height : 54 in . ( 137 cm ) Width : 18 in . ( 46 cm ) Backrest Depth : 40 in . ( 102 cm ) Seat Front Leg Locking Pin Foam Pad Pivot Bracket 4
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PART iDENTiFiCATiON CHART See 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 on page 10 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 1 - 877 - 992 - 5999 . H M6 x 60mm Bolt ( 17 ) M6 Washer ( 22 ) ] MIO Large Washer ( 27 ) MIO x 63mm Carnage Bolt ( 18 MIO x 20mm Bolt ( 25 ) D MIO x 63mm Bolt ( 16 ) ] M6 x 16mm Bolt ( 24 ) MIO Washer ( 20 ) M4 x 16mm Screw ( 28 ) MIO x 70mm Bolt ( 26 ) MIO x 85mm Bolt ( 23 ) MIO Nylon Locknut ( 19 ) 5
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ASSEMBLY • Tighten all parts as you assemble them , unless Make Assembly Easier instructed to do otherwise . This manual is designed to ensure that the As you assemble the weight bench , make sure all weight bench can be assembled successfully parts are oriented as shown in the drawings . by anyone . Most people find that by setting • For help identifying small parts , see the PART aside plenty of time , assembly will go smoothly . IDENTIFICATION CHART on page 5 . The included grease and the following tools ( not Before beginning assembly , carefully read the included ) may be required for assembly : following information and instructions : Two adjustable wrenches , Assembly requires two persons . One rubber mallet , Because of its weight and size , the weight bench should be assembled in the location where it will One standard screwdriver be used . Make sure that there is enough clear - ance to walk around the weight bench as you One Phillips screwdriver _ _ assemble it . Assembly will be more convenient if you have a , Place all parts in a cleared area and remove the socket set , a set of open - end or closed - end packing materials . Do not dispose of the packing wrenches , or a set of ratchet wrenches . materials until assembly is completed . Locate the Stabilizer ( 4 ) without the warning decal . Attach the Stabilizer to the Front Leg ( 2 ) with two MIO x 63mm Carriage Bolts ( 18 ) and two MIO Nylon Locknuts ( 19 ) . Do not tighten the Nylon Locknuts yet . Attach the Frame ( 1 ) to the Front Leg ( 2 ) with two MIO x 63mm Bolts ( 16 ) , two MIO Large Washers 27 ( 27 ) , and two MIO Nylon Locknuts ( 19 ) . Do not tighten the Nylon Locknuts yet . 27 2 " 6
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Attach the other Stabilizer ( 4 ) to the Rear Leg ( 3 ) 3 . 3 with two MIO x 63mm Carriage Bolts ( 18 ) and two MIO Nylon Locknuts ( 19 ) . Do not tighten the 18 Nylon Locknuts yet . 19 Attach the Rear Leg ( 3 ) to the Frame ( 1 ) with two MIO x 20mm Bolts ( 25 ) and two MIO Washers ( 20 ) . Tighten the M10 Nylon Locknuts ( 19 ) used in steps 1 - 3 . Insert a Pad Tube ( 10 ) into the Front Leg ( 2 ) . Wet the ends of the Pad Tube with soapy water , and slide two Foam Pads ( 9 ) onto the Pad Tube . Repeat this step with the other Pad Tube ( 10 ) . 10 Attach the Pivot Bracket ( 6 ) to the Backrest Frame ( 5 ) with two MIO x 70mm Bolts ( 26 ) and two MIO Nylon Locknuts ( 19 ) . Do not tighten the Nylon Locknuts yet . Insert the Pivot Bracket ( 6 ) into the slot in the 19 Frame ( 1 ) . Slot Apply some of the included grease to the MIO x 85mm Bolt ( 23 ) . Attach the Backrest Frame ( 5 ) to the Frame ( 1 ) with the Bolt and an MIO Nylon Locknut ( 19 ) . Do not overtighten the Nylon Locknut ; the Backrest Frame must pivot easily . Attach the tether on the Locking Pin ( 21 ) to the bottom of the Frame ( 1 ) with an M4 x 16mm 19 Screw ( 28 ) . Next , insert the Locking Pin into the Frame and through an adjustment hole in the Pivot Bracket ( 6 ) . Attach an MIO x 20mm Bolt ( 25 ) and an MIO Nylon Locknut ( 19 ) to the hole near the end of the 6 Tether 25 Pivot Bracket ( 6 ) . Tighten the M10 Nylon Locknuts ( 19 ) used in step 5 . 7
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Orientthe Backrest ( 7 ) asshown . Attachthe 7 . 7 BackresttotheBackresFt rame ( 5 ) withfourM6x t 6ramBolts ( 24 ) . 24 5 " AttachtheSeat ( 8 ) totheFrame ( 1 ) withfourM6 x 60mmBolts ( 17 ) andfourM6Washers ( 22 ) . Makesure that all parts are properly tightened 17 before you use the weight bench . ADJUSTMENT ADJUSTING THE BACKREST The Backrest ( 7 ) can be used in a declined position , a level position , or any of four inclined positions . To adjust the Backrest , first remove the Locking Pin ( 21 ) from the Frame ( 1 ) . Move the Backrest to the desired position , and reinsert the Locking Pin into the Frame and an adjustment hole in the Pivot Bracket ( 6 ) . WARNING : Makesotrheatthe Adj Locking Pin ( 21 ) is fully inserted through the Holes Frame ( ! ) and the Pivot Bracket ( 6 ) , 8
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EXERCISE GUiDELiNES THE FOUR BASIC TYPES OF WORKOUTS PERSONALiZiNG YOUR EXERCISE PROGRAM Muscle Building Determining the appropriate length of time for each To increase the size and strength of your muscles , workout , and the number of repetitions or sets to com - push them close to their maximum capacity . Your mus - plete , is an individual matter . Avoid overdoing it during cles will continually adapt and grow as you progres - the first few months of your exercise program . sively increase the intensity of your exercise . You can Progress at your own pace and be sensitive to your adjust the intensity level of an individual exercise in body's signals . If you experience pain or dizziness two ways : while exercising , stop immediately and cool down . • by changing the amount of resistance used Find out what is wrong before continuing . Remember by changing the number of repetitions or sets per - that adequate rest and a proper diet are important fac - formed . ( A " repetition " is one complete cycle of an tors in any exercise program . exercise , such as one sit - up . A " set " is a series of WARMING UP repetitions . ) The proper amount of resistance for each exercise Begin each workout with 5 to 10 minutes of stretching depends upon the individual user . You must gauge and light exercise to warm up . Warming up prepares your limits and select the amount of resistance that is your body for more strenuous exercise by increasing right for you . Begin with 3 sets of 8 repetitions for each circulation , raising your body temperature and deliver - exercise you perform . Rest for 3 minutes after each ing more oxygen to your muscles . set . When you can complete 3 sets of 12 repetitions WORKING OUT without difficulty , increase the amount of resistance . Each workout should include 6 to 10 different exercis - Toning You can tone your muscles by pushing them to a mod - es . Select exercises for every major muscle group , erate percentage of their capacity . Select a moderate emphasizing areas that you want to develop most . To amount of resistance and increase the number of rep - give balance and variety to your workouts , vary the exercises from workout to workout . 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 - Schedule your workouts for the time of day when your pleting more sets rather than by using high amounts of energy level is the highest . Each workout should be resistance . followed by at least one day of rest . Once you find the schedule that is right for you , stick with it . Weight Loss EXERCISE FORM 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 Maintaining proper form is an essential part of an of 30 seconds between sets . effective exercise program . This requires moving through the full range of motion for each exercise , and Cross Training moving only the appropriate parts of the body . Cross training is an efficient way to get a complete and Exercising in an uncontrolled manner will leave you well - balanced fitness program . An example of a bal - feeling exhausted . On the exercise guide accompany - anced program follows : ing this manual , you will find photographs showing the correct form for several exercises and a list of the Plan strength training workouts on Monday , muscles affected . Wednesday , and Friday . • Plan 20 to 30 minutes of aerobic exercise , such as running on a treadmill or riding on an exercise cycle , Perform the repetitions in each set smoothly and with - on Tuesday and Thursday . out pausing . The exertion stage of each repetition Rest from both strength training and aerobic exercise should last about half as long as the return stage . for at least one full day each week to give your body Proper breathing is important . Exhale during the exer - time to regenerate . tion stage of each repetition and inhale during the return stroke . Never hold your breath . The combination of strength training and aerobic exer - cise will reshape and strengthen your body , plus devel - op your heart and lungs .
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Restfora shortperiodoftimeaftereachset . The slowlyasyoustretchanddonotbounceE . caseintoan idealrestingperiodsare : eachstretchgraduallyandgoonlyasfarasyou • threeminutesaftereachsetfora musclebuilding withoust train . Stretchingattheendof eachworkout workout . isaneffectivewayto increaseflexibility . • oneminuteaftereachsetfora toningworkout . STAYING MOTIVATED • 30secondsaftereachsetforaweightlossworkout . For motivation , keep a record of each workout . List the Plantospendthefirstfewweeksfamiliarizinygourself withtheequipmenatndlearningtheproperformfor date , the exercises performed , the resistance used , eachexercise . and the numbers of sets and repetitions completed . Record your weight and key body measurements at COOLINGDOWN the end of every month . The key to achieving the greatest results is to make exercise a regular and Endeachworkouwt ith5 to 10minutesofstretching . enjoyable part of your everyday life . Includestretchesforbothyourarmsandlegs . Move PART LIST - - Model No . 831.15706.0 RO407A Key No . Qty . Description Key No . Qty . Description 1 1 Frame 17 4 M6 x 60mm Bolt 2 1 Front Leg 18 4 MIO x 63mm Carriage Bolt 3 1 Rear Leg 19 10 MIO Nylon Locknut 4 2 Stabilizer 20 2 MIO Washer 5 1 Backrest Frame 21 1 Locking Pin 6 1 Pivot Bracket 22 4 M6 Washer 7 1 Backrest 23 1 MIO x 85mm Bolt 8 1 Seat 24 4 M6 x 16mm Bolt 9 4 Foam Pad 25 3 MIO x 20mm Bolt 10 2 Pad Tube 26 2 MIO x 70mm Bolt 11 4 19mm Round Inner Cap 27 2 M10 Large Washer 12 4 50mm Round Outer Cap 28 1 M4 x 16mm Screw 13 4 50mm Square Inner Cap * User's Manual 14 1 45mm Square Inner Cap , Exercise Guide 15 1 25mm x 50mm Inner Cap * Grease Packet 16 2 MIO x 63mm Bolt Note : 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 1 - 877 - 992 - 5999 . * These parts are not illustrated . 10
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EXPLODED DRAWING - - Model No . 831.15706.0 Ro4o7A 15 \ 11 14 27 9 11 23 12 13 18 12 4 12 18 11
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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 ! iiiiiiiiiiiiiii _ For the replacement parts , accessories , and user's manuals that you need to do - it - yourself . iiiiiiiiiiiiiii _ iHHHi For Sears professional installation of home appliances and items like garage door openers and water heaters . iiiiiiiiiiiiiii _ iHHHi 1 - 800 - 4 - MY - HOM E ® ( 1 - 800 - 469 - 4663 ) Caallnmyte , d , aeyor , g _ hUt . Sa . nAOd . anada ) www . eeare . cowmww . sears . oa iHHHi Our Home iiiiiiiiiiiiiiii iHHHi For repair of carry - in items like vacuums , lawn equipment , and electronics , call or go on - line for the location of your nearest iHHHi Sears Parts & Repair Center . HHHHHHHi _ 1 " 800 " 488 " 1222 Call anytime , day or night ( U . S . A . only ) iHHHi wweweacroem To purchase a protection agreement ( U . S . A . ) iHHHi or maintenance agreement ( Canada ) on a product serviced by Sears : iiiiiiiiiiiiiiii iiiiiiiiiiiiiii 1 - 800 - 827 - 6655 ( U . S . A . ) 1 - 800 - 361 - 6665 ( Canada ) ® Registered Trademark / TMTrademark / SMService Mark of Sears Brands , LLC ® Marca Registrada / TMMarca de Fabrica / SMMama de Servicio de Sears Brands , LLC f 90 - DAY FULL WARRANTY F If this Sears WEIGHT BENCH EXERCISER fails due to a defect in material or workmanship within 90 days of the date of purchase , call 1 - 800 - 4 - MY - HOME _ > ( 1 - 800 - 469 - 4663 ) to arrange for free repair ( or replacement if repair proves impossible ) . 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 . , Hoffman Estates , IL 60179 , . J Part No . 257342 RO407A Printed in China © 2007 ICON IP , Inc .