Weider Home Gym 831157070 User Manual

Model No. 831.15707.0  
Serial No.  
Write the serial number in the  
space above for reference.  
WEIGHT BENCH EXERCISER  
User’s Manual  
Serial Number Decal (under seat)  
• Assembly  
• Adjustment  
• Troubleshooting  
• Part List and Drawing  
CAUTION  
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  
 
IMPORTANT PRECAUTIONS  
WARNING:  
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  
warnings on the weight bench before using  
the weight bench. Use the weight bench only  
as described in this manual.  
10. Do not use a barbell that is longer than six  
feet with the weight bench. Note: The weight  
bench does not include a barbell or weights.  
11. The weight bench is designed to support a  
maximum user weight of 300 pounds (136  
kg) and a maximum total weight of 410  
2. It is the responsibility of the owner to ensure  
that all users of the weight bench are ade-  
quately informed of all precautions.  
pounds (186 kg). Do not place more than 110  
pounds (50 kg), including a barbell and  
weights, on the weight rests. Do not place  
more than 50 pounds (23 kg) on the leg lever.  
3. The weight bench is intended for home use  
only. Do not use the weight bench in any  
commercial, rental, or institutional setting.  
12. Always make sure that there is an equal  
amount of weight on each side of your bar-  
bell when you are using it. Always keep  
some weight on both ends of the barbell  
when adding or removing weights to prevent  
the barbell from tipping.  
4. Keep the weight bench indoors, away from  
moisture and dust. Place the weight bench  
on a level surface, with a mat beneath it to  
protect the floor or carpet. Make sure that  
there is enough clearance around the weight  
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  
the weight rests to balance the weight bench.  
5. Use the weight bench only on a level surface.  
Cover the floor beneath the weight bench to  
protect the floor.  
14. Always exercise with a partner. When you  
are performing bench press exercises, your  
partner should stand behind you to catch the  
barbell if you cannot complete a repetition.  
6. Inspect and properly tighten all parts regular-  
ly. Replace any worn parts immediately.  
7. Keep children under age 12 and pets away  
from the weight bench at all times.  
15. When using the backrest in an inclined posi-  
tion, make sure that the support rod is insert-  
ed completely through both uprights, and  
that the support rod is turned to the locked  
position.  
8. Always wear athletic shoes for foot protec-  
tion while exercising.  
9. Keep hands and feet away from moving parts. 16. 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
 
BEFORE YOU BEGIN  
Thank you for selecting the versatile WEIDER® 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  
every major muscle group of the body. Whether your  
goal is to tone your body, build dramatic muscle size  
and strength, or improve your cardiovascular system,  
the weight bench will help you to achieve the specific  
results you want.  
the product model number and serial number before  
calling. The model number is 831.15707.0. The serial  
number can be found on a decal attached to the  
weight bench (see the front cover of this manual for  
the location of the decal).  
Before reading further, please review 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: 47 in. (119 cm)  
Width: 30 in. (76 cm)  
Weight Rests  
Depth: 62 in. (157 cm)  
Upright  
Backrest  
Seat  
Support Rod  
Leg Lever  
Weight Tube  
4
 
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)  
M10 Nylon Locknut (31)  
M10 x 60mm Bolt (25)  
M6 Washer (22)  
M10 x 66mm Bolt (28)  
M10 Washer (30)  
M10 x 68mm Bolt (27)  
M10 x 142mm Bolt (23)  
5
 
ASSEMBLY  
As you assemble the weight bench, make sure all  
parts are oriented as shown in the drawings.  
Make Assembly Easier  
Everything in this manual is designed to ensure  
that the weight bench can be assembled suc-  
cessfully by anyone. However, it is important to  
realize that the versatile weight bench has  
many parts and that the assembly process will  
take time. Most people find that by setting aside  
plenty of time, assembly goes smoothly.  
For help identifying small parts, use the Part  
Identification Chart.  
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  
• One Phillips screwdriver  
Assembly requires two people.  
Place all parts in a cleared area and remove the  
packing materials. Do not dispose of the packing  
materials until assembly is completed.  
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.  
Tighten all parts as you assemble them, unless  
instructed to do otherwise.  
1.  
1
Before assembling the weight bench, make  
sure that you have read and understand  
the information in the box above.  
1
35  
Attach a Right Joint Plate (11) and a Left Joint  
Plate (35) to an Upright (1) with two M10 x 66mm  
Bolts (28) and two M10 Nylon Locknuts (31). Do  
not tighten the Nylon Locknuts yet.  
11  
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  
31  
35  
28  
1
6
 
2. Attach one end of the Crossbar (2) to two Joint  
Plates (11, 35) with two M10 x 66mm Bolts (28)  
and two M10 Nylon Locknuts (31). Do not tight-  
en the Nylon Locknuts yet.  
2
Attach the other end of the Crossbar (2) in the  
same way.  
31  
35  
11  
28  
2
3. 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  
Nylon Locknut (31). Do not tighten the Nylon  
Locknut or Screw yet.  
3
5
3
28  
31  
30  
4
4. 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.  
4
2
27  
3
31  
7
 
5. Insert the Support Rod (14) into a set of holes in  
the Uprights (1). Turn the Support Rod so the  
locking pin is wrapped around the Upright.  
5
14  
Tighten the M10 Nylon Locknuts (31) and M10  
x 19mm Screw (5) used in steps 1–4.  
1
Locking  
Pin  
1
6. Lubricate the M10 x 60mm Bolt (25) with part of  
the included grease packet. Attach the Leg Lever  
(6) to the Front Leg (4) with the Bolt and an M10  
Nylon Locknut (31). Do not overtighten the Nylon  
Locknut; the Leg Lever must pivot easily.  
6
31  
6
25  
4
Lubricate  
7. Insert a Pad Tube (12) into the Leg Lever (6).  
Slide a Foam Pad (13) onto each end of the Pad  
Tube.  
7
13  
6
Repeat this step with the other Pad Tube (12).  
12  
13  
12  
1
8. Insert a Weight Rest (15) into an Upright (1). Turn  
the Weight Rest so the locking pin is wrapped  
around the Upright.  
8
15  
Repeat this step with the other Weight Rest  
(15). Make sure that the Weight Rests are at  
the same height.  
1
Locking  
Pin  
15  
8
 
9. Orient the Backrest Tubes (7) with the indicated  
holes in the position shown. Attach the Backrest  
Tubes to the Backrest (8) with four M6 x 38mm  
Screws (32) and four M6 Washers (22). Do not  
tighten the Screws yet.  
9
8
22  
7
7
22  
Holes  
32  
32  
10. Lubricate an M10 x 142mm Bolt (23) with the  
included grease packet. Attach the Backrest  
Tubes (7) to the welded tube on the Bench Frame  
(3) with the Bolt, two M10 Washers (30), and an  
M10 Nylon Locknut (31). Do not overtighten the  
Nylon Locknut; the Backrest Tubes must pivot  
easily.  
10  
30  
7
31  
3
30  
See step 9 and tighten the M6 x 38mm Screws  
(32).  
23  
Lubricate  
Tube  
11. Attach the Seat (9) to the Bench Frame (3) with  
four M6 x 16mm Screws (24). Make sure that  
the Seat is oriented as shown.  
11  
9
3
12. Make sure that all parts are properly tightened  
before you use the weight bench. The use of  
all remaining parts will be explained in ADJUST-  
MENT, beginning on page 10.  
24  
24  
9
 
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).  
1
1
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.  
8
14  
WARNING:  
When using the  
Backrest (8) in a level or incline position,  
insert the Support Rod (14) completely  
through both Uprights (1) and turn it to the  
locked position.  
2
ATTACHING WEIGHTS TO THE LEG LEVER  
To use the Leg Lever (6), slide the desired weights  
(not included) onto the weight tube.  
6
WARNING:  
Do not place more  
than 50 lbs. (23 kg) on the Leg Lever (6).  
Weight  
Tube  
Weight  
ADJUSTING THE WEIGHT RESTS  
To change the height of the Weight Rests (15),  
remove them from the Uprights (1) and insert them  
into the desired set of holes. Rotate the Weight Rests  
so that the locking pins wrap around the Uprights.  
15  
Locking  
Pin  
1
Locking  
Pin  
15  
1
WARNING:  
Always set both  
Weight Rests (15) at the same height.  
10  
 
EXERCISE GUIDELINES  
THE FOUR BASIC TYPES OF WORKOUTS  
PERSONALIZING YOUR EXERCISE PROGRAM  
Muscle Building  
To increase the size and strength of your muscles,  
Determining the appropriate length of time for each  
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-  
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.)  
the first few months of your exercise program.  
Progress at your own pace and be sensitive to your  
body’s signals. If you experience pain or dizziness  
while exercising, stop immediately and cool down.  
Find out what is wrong before continuing. Remember  
that adequate rest and a proper diet are important fac-  
tors in any exercise program.  
WARMING UP  
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  
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  
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  
set. When you can complete 3 sets of 12 repetitions  
without difficulty, increase the amount of resistance.  
ing more oxygen to your muscles.  
WORKING OUT  
Toning  
Each workout should include 6 to 10 different exercis-  
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  
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-  
emphasizing areas that you want to develop most. To  
give balance and variety to your workouts, vary the  
exercises from workout to workout.  
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  
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.  
EXERCISE FORM  
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.  
Cross Training  
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-  
anced program is:  
• Plan strength training workouts on Monday,  
Wednesday, and Friday.  
• Plan 20 to 30 minutes of aerobic exercise, such as  
running on a treadmill or riding on an exercise cycle,  
on Tuesday and Thursday.  
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. Refer to the muscle chart on the  
next page to find the names of the muscles.  
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  
time to regenerate.  
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.  
The combination of strength training and aerobic exer-  
cise will reshape and strengthen your body, plus devel-  
op your heart and lungs.  
11  
 
Rest for a short period of time after each set. The  
ideal resting periods are:  
• Rest for three minutes after each set for a muscle  
building workout.  
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.  
• 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.  
Plan to spend the first couple of weeks familiarizing  
yourself with the equipment and learning the proper  
form for each exercise.  
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.  
COOLING DOWN  
End each workout with 5 to 10 minutes of stretching.  
Include stretches for both your arms and legs. Move  
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)  
R
S
C
D
E
T
F
M
N
U
L. Anterior Deltoid (shoulder)  
M. Rectus Abdominus (stomach)  
N. Adductor (inner thigh)  
G
H
I
V
O. Trapezius (upper back)  
P. Rhomboideus (upper back)  
Q. Posterior Deltoid (shoulder)  
R. Triceps (back of arm)  
S. Latissimus Dorsi (mid back)  
T. Spinae Erectors (lower back)  
U. Gluteus Medius (hip)  
W
X
J
K
V. Gluteus Maximus (buttocks)  
W. Hamstring (back of leg)  
X. Gastrocnemius (back of calf)  
12  
 
NOTES  
13  
 
PART LIST—Model No. 831.15707.0  
R0407A  
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  
2
1
1
1
1
1
2
1
1
2
2
2
4
1
2
3
1
2
4
Upright  
Crossbar  
Bench Frame  
Front Leg  
M10 x 19mm Screw  
Leg Lever  
Backrest Tube  
Backrest  
Seat  
Upright Cover  
Right Joint Plate  
Pad Tube  
Foam Pad  
Support Rod  
Weight Rest  
50mm Square Inner Cap  
25mm Round Angled Cap  
38mm Square Inner Cap  
25mm Square Inner Cap  
20  
21  
22  
23  
24  
25  
26  
27  
28  
29  
30  
31  
32  
33  
34  
35  
2
2
4
1
4
1
2
2
9
4
3
13  
4
1
4
2
-
25mm Round Inner Cap  
21mm Round Inner Cap  
M6 Washer  
M10 x 142mm Bolt  
M6 x 16mm Screw  
M10 x 60mm Bolt  
25mm x 50mm Inner Cap  
M10 x 68mm Bolt  
M10 x 66mm Bolt  
M4 x 16mm Screw  
M10 Washer  
M10 Nylon Locknut  
M6 x 38mm Screw  
25mm Round Thick Inner Cap  
19mm Square Inner Cap  
Left Joint Plate  
User’s Manual  
Exercise Guide  
Grease Packet  
*
*
*
-
-
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  
 
EXPLODED DRAWING—Model No. 831.15707.0  
R0407A  
16  
21  
8
14  
29  
20  
19  
21  
15  
7
30  
22  
7
10  
29  
31  
19  
30  
23  
32  
22  
32  
1
31  
16  
35  
11  
31  
35  
2
29  
20  
9
28  
27  
15  
11  
28  
10  
31  
3
16  
29  
31  
5
28  
25  
34  
24  
13  
1
24  
31  
26  
6
30  
4
17  
13  
26  
18  
12  
33  
18  
13  
12  
34  
13  
15  
 
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®
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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  
Part No. 252484 R0407A  
Printed in China © 2007 ICON IP, Inc.  
 

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