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WE | Model No . 831.15707.0 Serial No . Write the serial number in the space above for reference . WEIGHT BENCH EXERCISER User's Manual f Serial Number Decal ( under seat ) , Assembly , Adjustment , Troubleshooting , Part List and Drawing _ t _ kCAUTION Read all precautions and instruc - tions in this manual before using this equipment . Save this manu - al 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 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover 90 - DAY FULL WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover WARNING DECAL PLACEMENT The warning decals shown here have been placed on the weight bench in the locations Weight Crutch : Max 110 LBS shown . If a decal is Leg Developer : Max 50 LBS Weight Carriage : Max 110 LBS missing or illegible , Cheat Fly Per Arm : Max 30 LBS I User Weight : Max 300 LBS call toll = free Product may not offer all listed exercises , 1 = 877 - 992 - 5999 and order a free replace = ment decal . Place the decal on the weight bench in the location shown . Note : The decals shown may not be shown at actual size . • Rep label removed .
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iMPORTANT PRECAUTIONS = 3 , _ AnL = = LI _ = _ Wl - _ n | _ | | _ : To reduce the risk of serious injury , read the following important precau - tions before using the weight bench . 1 . Read all instructions in this manual and all t0 . Do not use a barbell that is longer than six warnings on the weight bench before using feet with the weight bench . Note : The weight the weight bench . Use the weight bench only bench does not include a barbell or weights . as described in this manual . 11 . The weight bench is designed to support a 2 . it is the responsibility of the owner to ensure maximum user weight of 300 pounds ( 136 that all users of the weight bench are ade - kg ) and a maximum total weight of 410 quately informed of all precautions . pounds ( 186 kg ) . Do not place more than 110 pounds ( 50 kg ) _ including a barbell and 3 . The weight bench is intended for home use weights _ on the weight rests . Do not place only . Do not use the weight bench in any more than 50 pounds ( 23 kg ) on the leg lever . commercial , rental , or institutional setting . 12 . Always make sure that there is an equal Keep the weight bench indoors , away from amount of weight on each side of your bar - moisture and dust . Place the weight bench bell when you are using it . Always keep on a level surface , with a mat beneath it to some weight on both ends of the barbell protect the floor or carpet . Make sure that when adding or removing weights to prevent there is enough clearance around the weight the barbell from tipping . bench to mount , dismount , and use the weight bench . 13 . When you are using the leg lever , place a barbell with the same amount of weight on 5 . Use the weight bench only on a level surface , the weight rests to balance the weight bench . Cover the floor beneath the weig ht bench to protect the floor . 14 . Always exercise with a partner . When you are performing bench press exercises , your 6 . Inspect and properly tighten all parts regular - partner should stand behind you to catch the ly . Replace any worn parts immediately , barbell if you cannot complete a repetition . 7 . Keep children under age 12 and pets away . . . . . . . . . . . . . the backrest in an inclined posi - from the weight bench at all times . tion , make sure that the support rod is insert - ed completely through both uprights , and 8 . Always wear athletic shoes for foot protec - that the support rod is turned to the locked position . tion while exercising . 9 . Keep hands and feet away from moving parts , t6 . if you feel pain or dizziness while exercising , stop immediately and cool down . 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 selecting the versatile WELDER ® PRO reading this manual , call 1 - 800 - 4 - MY - HOME ® 250 weight bench . The weight bench offers an impres - ( 1 - 800 - 469 - 4663 ) . To help us assist you , please note sive array of weight stations designed to develop the product model number and serial number before every major muscle group of the body . Whether your calling . The model number is 831.15707.0 . The serial number can be found on a decal attached to the goal is to tone your body , build dramatic muscle size and strength , or improve your cardiovascular system , weight bench ( see the front cover of this manual for the weight bench will help you to achieve the specific the location of the decal ) . 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 : 47 in . ( 119 cm ) ht Rests Width : 30 in . ( 76 cm ) Depth : 62 in . ( 157 cm ) Upright Backrest Support Rod Seat Leg Lever Weight Tube 4
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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 on page 14 . Important : 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 . M6 x 16mm M10 x 19mm Screw ( 5 ) Screw ( 24 ) M6 x 38mm Screw ( 32 ) MIO Nylon Locknut ( 31 ) MIO x 60mm Bolt ( 25 ) M6 Washer ( 22 ) MIO x 66mm Bolt ( 28 ) r MIO Washer ( 30 ) MIO x 68mm Bolt ( 27 ) MIO x 142mm Bolt ( 23 )
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ASSEMBLY • As you assemble the weight bench , make sure all Make Assembly Easier parts are oriented as shown in the drawings . Everything in this manual is designed to ensure • For help identifying small parts , use the Part that the weight bench can be assembled suc - Identification Chart . cessfully by anyone . However . it is important to realize that the versatile weight bench has The following tools ( not included ) are required for many parts and that the assembly process will assembly : take time . Most people find that by setting aside plenty of time assembly goes smoothly • Two adjustable wrenches • One rubber mallet Before beginning assembly , carefully read the • One standard screwdriver following information and instructions : • One Phillips screwdriver , , Assembly requires two people . , , Place all parts in a cleared area and remove the Assembly will be more convenient if you have a packing materials . Do not dispose of the packing socket set , a set of open - end or closed - end materials until assembly is completed . wrenches , or a set of ratchet wrenches . , , Tighten all parts as you assemble them , unless instructed to do otherwise . Beforaessemb , nthgeweighbtenchm , ake sure that you have read and understand the information in the box above . O 35 Attach a Right Joint Plate ( 11 ) and a Left Joint \ o Plate ( 35 ) to an Upright ( 1 ) with two MIO x 66mm Bolts ( 28 ) and two MIO Nylon Locknuts ( 31 ) . Do not tighten the Nylon Locknuts yet . See the inset drawing . Repeat this step with > the other Upright ( 1 ) . Make sure that the Joint Plates ( 11 , 35 ) are oriented as shown . 11
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Attach one end of the Crossbar ( 2 ) to two Joint 2 . 2 Plates ( 11,35 ) with two M10 x 66mm Bolts ( 28 ) and two M10 Nylon Locknuts ( 31 ) . Do not tight - en the Nylon Locknuts yet . Attach the other end of the Crossbar ( 2 ) in the same way . 31 28 2 Attach the Front Leg ( 4 ) to the Bench Frame ( 3 ) with an M10 x 19mm Screw ( 5 ) , an M10 x 66mm Bolt ( 28 ) , an M10 Washer ( 30 ) , and an M10 5 Nylon Locknut ( 31 ) . Do not tighten the Nylon Locknut or Screw yet . Attach the Bench Frame ( 3 ) to the Crossbar ( 2 ) with two M10 x 68mm Bolts ( 27 ) and two M10 Nylon Locknuts ( 31 ) . Do not tighten the Nylon Locknuts yet . 2 27 3 31 7
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Insert the Support Rod ( 14 ) into a set of holes in 5 . 5 the Uprights ( 1 ) . Turn the Support Rod so the locking pin is wrapped around the Upright . 14 Tighten the MIO Nylon Locknuts ( 31 ) and MIO × 19mm Screw ( 5 ) used in steps 1 - 4 . Locking Pin Iol Iol Iol Lubricate the MIO x 60mm Bolt ( 25 ) with part of the included grease packet . Attach the Leg Lever 31 ( 6 ) to the Front Leg ( 4 ) with the Bolt and an MIO Nylon Locknut ( 31 ) . Do not overtighten the Nylon Locknut ; the Leg Lever must pivot easily . Lubricate Insert a Pad Tube ( 12 ) into the Leg Lever ( 6 ) . Slide a Foam Pad ( 13 ) onto each end of the Pad Tube . 13 Repeat this step with the other Pad Tube ( 12 ) . \ 13 12 Insert a Weight Rest ( 15 ) into an Upright ( 1 ) . Turn the Weight Rest so the locking pin is wrapped around the Upright . Repeat this step with the other Weight Rest ( 15 ) . Make sure that the Weight Rests are at Locking the same height . Pin
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OrienttheBackresTtubes ( 7 ) withtheindicated 9 . 9 holesinthepositionshownA . ttachtheBackrest Tubesto theBackres ( t8 ) withfourM6x 38mm Screws ( 32 ) andfourM6Washers ( 22 ) . Donot tightentheScrewsyet . 7 \ 22 Holes " 32 32 10 . LubricateanMIOx 142mmBolt ( 23 ) withthe 10 includedgreasepacketA . FttachtheBackrestrame Tubes ( 7 ) to theweldedtubeontheBench ( 3 ) withtheBolt , twoMIOWashers ( 30 ) , andanthe 30 MIONylonLocknu ( t31 ) . Donotovertighten NylonLocknut ; theBackrestTubesmustpivot 31 easily . 3 Seestep9 andtightentheM6x 38ramScrews ( 32 ) . Tube 11 . Attach the Seat ( 9 ) to the Bench Frame ( 3 ) with 11 four M6 x 16mm Screws ( 24 ) . Make sure that the Seat is oriented as shown . 12 . Make sure that all parts are properly tightened 24 before you use the weight bench . The use of all remaining parts will be explained in ADJUST - MENT , beginning on page 10 . 9
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ADJUSTMENT The weight bench is designed to be used with your own weight set ( not included ) . The steps below explain how the weight bench can be adjusted . See EXERCISE GUIDELINES on page 11 for important exercise information and refer to the accompanying exercise guide to see the correct form for each exercise . Refer also to the exercise information accompanying your weight set for additional exercises . Make sure all parts are properly tightened each time the weight bench is used . Replace any worn parts immediate - ly . 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 ( 8 ) can be used in a decline position , a level position , or two incline positions . To use the Backrest in the decline position , remove the Support Rod ( 14 ) and lay the Backrest on the Crossbar ( 2 ) . To use the Backrest ( 8 ) in the level or inclined posi - tion , lift the Backrest and insert the Support Rod ( 14 ) through one of the set of holes in the Uprights ( 1 ) . Rotate the locking pin into place around the Upright . WARNING : W " e " o'i g Backrest ( 8 ) in a level or incline position , insert the Support Rod ( 14 ) completely through both Uprights ( ! ) and turn it to the locked position . ATTACHING WEIGHTS TO THE LEG LEVER To use the Leg Lever ( 6 ) , slide the desired weights ( not included ) onto the weight tube . WARNING : Do P'ao than 50 Ibs . ( 23 kg ) on the Leg Lever ( 6 ) , Weight Weic ADJUSTING THE WEIGHT RESTS To change the height of the Weight Rests ( 15 ) , Locking remove them from the Uprights ( 1 ) and insert them Pin into the desired set of holes . Rotate the Weight Rests Locking so that the locking pins wrap around the Uprights . Pin / WARNING : A Waeyestboth Weight Rests ( 15 ) at the same height . 10
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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 is : ing this manual you will find photographs showing the Plan strength training workouts on Monday , correct form for several exercises , and a list of the muscles affected . Refer to the muscle chart on the Wednesday , and Friday . • Plan 20 to 30 minutes of aerobic exercise , such as next page to find the names of the muscles . running on a treadmill or riding on an exercise cycle , on Tuesday and Thursday . The repetitions in each set should be performed Rest from both strength training and aerobic exercise smoothly and without pausing . The exertion stage of for at least one full day each week to give your body each repetition should last about half as long as the time to regenerate . return stage . Proper breathing is important . Exhale during the exertion stage of each repetition and inhale The combination of strength training and aerobic exer - during the return stroke . Never hold your breath . cise will reshape and strengthen your body , plus devel - op your heart and lungs . 11
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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 date , the exercises performed , the resistance used , Plan to spend the first couple of weeks familiarizing 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 workout with 5 to 10 minutes of stretching . Include stretches for both your arms and legs . Move MUSCLE CHART A 0 A . Sternomastoid ( neck ) p B . Pectoralis Major ( chest ) C . Biceps ( front of arm ) Q D . Obliques ( waist ) E . Brachioradials ( forearm ) C R R Hip Flexors ( upper thigh ) G . Abductor ( outer thigh ) D _ , , _ S H . Quadriceps ( front of thigh ) " 1 ' _ k _ , I . Sartodus ( 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 ) R Rhomboideus ( upper back ) W 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 ) 12
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NOTES 13
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PART LiST - - Model No . 831.15707.0 Ro4o7A Key No . Qty . Description Key No . Qty . Description 1 2 Upright 20 2 25mm Round Inner Cap 2 1 Crossbar 21 2 21mm Round Inner Cap 3 1 Bench Frame 22 4 M6 Washer MIO x 142mm Bolt 4 1 Front Leg 23 1 5 1 MIO x 19mm Screw 24 4 M6 x 16mm Screw MIO x 60mm Bolt 6 1 Leg Lever 25 1 7 2 Backrest Tube 26 2 25mm x 50mm Inner Cap 8 1 Backrest 27 2 MIO x 68mm Bolt 9 1 Seat 28 9 MIO x 66mm Bolt M4 x 16mm Screw 10 2 Upright Cover 29 4 MIO Washer 11 2 Right Joint Plate 30 3 12 2 Pad Tube 31 13 MIO Nylon Locknut 13 4 Foam Pad 32 4 M6 x 38mm Screw 14 1 Support Rod 33 1 25mm Round Thick Inner Cap 15 2 Weight Rest 34 4 19mm Square Inner Cap Left Joint Plate 16 3 50mm Square Inner Cap 35 2 User's Manual 17 1 25mm Round Angled Cap , Exercise Guide 18 2 38mm Square Inner Cap * Grease Packet 19 4 25mm Square Inner Cap * 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 . 14
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EXPLODED DRAWING - - Model No . 831.15707.0 Ro4o7A 16 21 / _ " _ 29 14 " _ . 20 • 21 15 0J 29 31 _ v 2O 15 3 31 34 13 24 26 33 13 13 15
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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 ! 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 ® ( 1 - 800 - 469 - 4663 ) Call anytime , day or night ( U . S . A . and Canada ) www . sears . oom www . sears . ca Our Home For repair of carry - in items like vacuums , lawn equipment , and electronics , call or go on - line for the location of your nearest Sears Parts & Repair Center . 1 - 800 - 488 - 1222 Call 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 ( U . S . A . ) 1 - 800 - 361 - 6665 ( Canada ) Para pedir servicio de reparaci6n a domicilio , y para ordenar piezas : @ Registered Trademark / TMTrademark / SMService Mark of Sears Brands , LLC ¢ Marca Registrada / TMMarca de Fabrica / SMMarca de Servicio de Sears Brands , LLC f 90 - DAY FULL WARRANTY 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 J Part No . 252484 RO407A Printed in China © 2007 ICON IP , Inc .