Weider Home Gym 831150290 User Manual

Model No. 831.150290  
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  
• Troubleshooting  
• Part List and Drawing  
Patent Pending  
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 before  
using the weight bench. Use the weight  
bench only as described in this manual.  
10. 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 110 pounds, including a bar-  
bell and weights, on the weight rests. Do not  
place more than 50 pounds on the leg lever.  
2. It is the responsibility of the owner to ensure  
that all users of the weight bench are ade-  
quately informed of all precautions.  
11. Always be sure there is an equal amount of  
weight on each side of your barbell 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.  
3. The weight bench is intended for home use  
only. Do not use the weight bench in any  
commercial, rental, or institutional setting.  
4. Use the weight bench only on a level sur-  
face. Cover the floor beneath the weight  
bench to protect the floor.  
12. When you are using the leg lever, place a  
barbell with the same amount of weight on  
the weight rests to balance the bench.  
5. Make sure all parts are properly tightened  
each time the weight bench is used. Replace  
any worn parts immediately.  
13. 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. Keep children under 12 and pets away from  
the weight bench at all times.  
7. Always wear athletic shoes for foot protec-  
tion while exercising.  
14. When using the backrest in an inclined posi-  
tion, make sure that the support rod is  
inserted completely through both uprights,  
and that the support rod is turned to the  
locked position.  
8. Keep hands and feet away from moving  
parts.  
9. 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.  
15. If you feel pain or dizziness at any time while  
exercising, stop immediately and begin cool-  
ing 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®  
220 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 831.150290. 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.  
Width: 30 in.  
Depth: 62 in.  
Weight Rests  
Upright  
Backrest  
Support Rod  
Seat  
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 of this manual. 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 toll-free 1-800-999-3756.  
50mm Square  
Inner Cap (16)  
25mm Round Angle Cap (17)  
M4 x 16mm Screw (29)  
38mm Square  
Inner Cap (18)  
25mm Round Inner Cap (20)  
M6 x 16mm Screw (24)  
M10 x 50mm Bolt (28)  
19mm Round Inner Cap (21)  
M10 x 60mm Bolt (25)  
25mm Square Inner Cap (19)  
M6 Washer (22)  
M10 x 60mm Carriage Bolt (26)  
M10 Washer (30)  
M10 Nylon Locknut (31)  
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 Things Easier for Yourself  
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 plen-  
ty of time, assembly will go smoothly.  
For help identifying small parts, use the PART  
IDENTIFICATION CHART on page 5.  
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.  
• Lubricant, such as grease or petroleum jelly,  
and soapy water.  
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. Before assembling the weight bench, be sure  
that you have read and understand the infor-  
mation in the box above.  
1
16  
Press three 50mm Square Inner Caps (16) into  
the Upright (1) without the warning decal.  
1
Attach two Joint Plates (11) to the Upright (1) with  
two M10 x 68mm Bolts (27) and two M10 Nylon  
Locknuts (31). Do not tighten the Locknuts yet.  
Warning  
Decal  
Repeat this step with the other Upright (1).  
Make sure the Joint Plates (11) are oriented as  
shown in the inset drawing.  
11  
31  
11  
27  
16  
1
16  
6
 
2. Attach the Crossbar (2) to an Upright (1) with two  
M10 x 68mm Bolts (27), two Joint Plates (11),  
and two M10 Nylon Locknuts (31). Do not tight-  
en the Locknuts yet.  
2
Repeat this step with the other Upright (1).  
1
1
31  
11  
27  
2
3. Press three 50mm Square Inner Caps (16) into  
the Front Leg (4) and the Stabilizer (5).  
3
16  
31  
Attach the Front Leg (4) to the Stabilizer (5) with  
two M10 x 60mm Carriage Bolts (26) and two  
M10 Nylon Locknuts (31). Do not tighten the  
Locknuts yet.  
4
31  
16  
5
16  
26  
4. Attach the Front Leg (4) to the Bench Frame (3)  
with two M10 x 50mm Bolts (28), two M10  
Washers (30), and two M10 Nylon Locknuts (31).  
Do not tighten the Locknuts yet. Make sure  
the bolt heads fit inside the hexagon holes in  
the Bench Frame.  
4
31  
30  
3
30  
28  
4
Hexagon  
Holes  
7
 
5. Attach the Bench Frame (3) to the Crossbar (2)  
with two M10 x 68mm Bolts (27) and two M10  
Nylon Locknuts (31).  
5
27  
2
Tighten the M10 Nylon Locknuts (31) used in  
steps 1–5.  
3
31  
6. Press a 25mm Round Inner Cap (20) into the indi-  
cated end of the weight tube on the Leg Lever  
(6). Press a 25mm Round Angled Cap (17) onto  
the other end of the weight tube.  
6
31  
Tap two 38mm Square Inner Caps (18) into the  
Leg Lever (6).  
18  
25  
4
6
Lubricate the M10 x 60mm Bolt (25) with grease.  
Attach the Leg Lever (6) to the Front Leg (4) with  
the Bolt and an M10 Nylon Locknut (31). Do not  
overtighten the Locknut; the Leg Lever must  
be able to pivot easily.  
17  
Lubricate  
20  
18  
6
7. Press two 25mm Square Inner Caps (19) into a  
Pad Tube (12). Slide the Pad Tube into the Leg  
Lever (6). Slide two Foam Pads (13) onto the  
ends of the Pad Tube. Make sure the Foam  
Pads are oriented as shown.  
7
13  
19  
12  
Repeat this step with the other Pad Tube (12).  
19  
13  
12  
8. Press a 25mm Round Inner Cap (20) into a  
Weight Rest (15). Insert the Weight Rest 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).  
Locking  
Pin  
20  
1
15  
8
 
9. Press two 19mm Round Inner Cap (21) into the  
Support Rod (14). Insert the Support Rod into a  
set of holes in the Uprights (1). Turn the Support  
Rod so the locking pin is wrapped around the  
Upright.  
9
14  
21  
1
Locking  
Pin  
21  
10. Press four 25mm Square Inner Caps (19) into the  
two Backrest Tubes (7).  
10  
8
Attach the Backrest Tubes (7) to the Backrest (8)  
with four M6 x 38mm Screws (32) and four M6  
Washers (22). Do not tighten the Screws yet.  
19  
22  
7
22  
19  
32  
32  
11. Lubricate an M10 x 142mm Bolt (23) with grease.  
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 Locknut; the Backrest  
Tubes must be able to pivot easily.  
11  
30  
31  
Tighten the M6 x 38mm Screws (32) used in  
step 10.  
7
3
30  
23  
Lubricate  
Tube  
9
12. Attach the Seat (9) to the Bench Frame (3) with  
four M6 x 16mm Screws (24).  
12  
3
13. 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-  
MENTS, beginning on the following page.  
24  
24  
9
 
ADJUSTMENTS  
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  
1
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
To use the Backrest (8) in the level position, lift the  
Backrest and insert the Support Rod (14) through the  
bottom set of holes in the Uprights (1). Rotate the  
locking pin into place around the Upright.  
8
14  
To use the Backrest (8) in an incline position, lift the  
Backrest and insert the Support Rod (14) through an  
upper set of holes in the Uprights (1). Rotate the lock-  
ing pin into place around the Upright.  
WARNING:  
When using the  
2
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.  
6
ATTACHING WEIGHTS TO THE LEG LEVER  
To use the Leg Lever (6), slide the desired weights  
(not included) onto the weight tube.  
Weight  
Tube  
WARNING:  
Do not place more  
than 50 pounds on the Leg Lever (6).  
Weight  
ADJUSTING THE WEIGHT RESTS  
To change the weight of the Weight Rests (15),  
remove the 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  
Locking  
Pin  
15  
1
WARNING:  
Always set both  
Weight Rests (15) at the same height.  
1
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 exact length of time for each workout,  
as well as the number of repetitions or sets completed,  
push them close to their maximum capacity. Your mus- is an individual matter. It is important to avoid overdo-  
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.)  
ing it during the first few months of your exercise pro-  
gram. You should progress at your own pace and be  
sensitive to your body’s signals. If you experience pain  
or dizziness at any time while exercising, stop immedi-  
ately and begin cooling down. Find out what is wrong  
before continuing. Remember that adequate rest and a  
proper diet are important factors in any exercise pro-  
gram.  
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  
right for you. Begin with 3 sets of 8 repetitions for each your body for more strenuous exercise by increasing  
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.  
circulation, raising your body temperature and deliver-  
ing more oxygen to your muscles.  
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  
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-  
es. Select exercises for every major muscle group,  
emphasizing areas that you want to develop most. To  
give balance and variety to your workouts, vary the  
exercises from session to session.  
pleting more sets rather than by using high amounts of Schedule your workouts for 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  
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  
Cross Training  
Cross training is an efficient way to get a complete and moving only the appropriate parts of the body.  
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 bike,  
on Tuesday and Thursday.  
Exercising in an uncontrolled manner will leave you  
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.  
• 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  
time to regenerate.  
smoothly and without pausing. The exertion stage of  
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  
The combination of strength training and aerobic exer-  
cise will reshape and strengthen your body, plus devel- during the return stroke. Never hold your breath.  
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. The  
chart on page 13 of this manual can be photocopied  
and used to schedule and record your workouts. List  
the date, the exercises performed, the resistance  
used, and the numbers of sets and repetitions com-  
pleted. Record your weight and key body measure-  
ments at the end of every month. Remember, the key  
to achieving 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
B
Q
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)  
O. Trapezius (upper back)  
P. Rhomboideus (upper back)  
Q. Posterior Deltoid (shoulder)  
R. Triceps (back of arm)  
C
D
E
R
S
T
F
M
N
U
G
H
I
V
W
X
J
K
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  
 
EXERCISE  
WEIGHT  
WEIGHT  
WEIGHT  
SETS  
SETS  
SETS  
REPS  
REPS  
REPS  
MONDAY  
Date:  
/
/
AEROBIC EXERCISE  
EXERCISE  
TUESDAY  
Date:  
/
/
WEDNESDAY  
Date:  
/
/
AEROBIC EXERCISE  
EXERCISE  
THURSDAY  
Date:  
/
/
FRIDAY  
Date:  
/
/
Make photocopies of this page for scheduling and recording your workouts.  
13  
 
PART LIST—Model No. 831.150290  
R0803A  
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  
2
1
1
1
1
1
2
1
1
2
4
2
4
1
2
9
1
2
Upright  
Crossbar  
Bench Frame  
Front Leg  
Stabilizer  
Leg Lever  
Backrest Tube  
Backrest  
Seat  
Upright Cover  
Joint Plate  
19  
20  
21  
22  
23  
24  
25  
26  
27  
28  
29  
30  
31  
32  
#
8
3
2
4
1
4
1
2
10  
2
4
4
16  
4
1
25mm Square Inner Cap  
25mm Round Inner Cap  
19mm Round Inner Cap  
M6 Washer  
M10 x 142mm Bolt  
M6 x 16mm Screw  
M10 x 60mm Bolt  
M10 x 60mm Carriage Bolt  
M10 x 68mm Bolt  
M10 x 50mm Bolt  
M4 x 16mm Screw  
M10 Washer  
M10 Nylon Locknut  
M6 x 38mm Screw  
User’s Manual  
Pad Tube  
Foam Pad  
Support Rod  
Weight Rest  
50mm Square Inner Cap  
25mm Round Angled Cap  
38mm Square Inner Cap  
#
#
1
1
Exercise Guide  
Grease Pack  
“#” Indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover of  
this manual for information on ordering replacement parts.  
14  
 
EXPLODED DRAWING—Model No. 831.150290  
R0803A  
8
16  
19  
29  
15  
21  
7
31  
30  
19  
22  
23  
20  
10  
29  
7
32  
14  
22  
30  
21  
16  
32  
31  
10  
29  
15  
1
16  
11  
20  
31  
29  
11  
2
11  
11  
16  
13  
13  
19  
19  
27  
27  
12  
12  
9
19  
27  
16  
13  
13  
1
16  
31  
30  
19  
3
31  
16  
4
31  
25  
18  
24  
28  
24  
6
17  
31  
20  
31  
18  
16  
5
16  
26  
15  
 
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  
Part No. 199258 R0803A  
Printed in China © 2003 Sears, Roebuck and Co.  
 

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