Weider Home Gym 831150301 User Manual

Model No. 831.150301  
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  
• 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  
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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.  
11. Do not use a barbell that is longer than six  
feet with the weight bench.  
12. 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.  
2. It is the responsibility of the owner to ensure  
that all users of the weight bench are ade-  
quately informed of all precautions.  
3. The weight bench is intended for home use  
only. Do not use the weight bench in any  
commercial, rental, or institutional setting.  
13. When you are using the leg lever, place a  
barbell with the same amount of weight on  
the weight rests to balance the bench.  
4. 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.  
5. Make sure all parts are properly tightened  
each time the weight bench is used. Replace  
any worn parts immediately.  
15. Make sure that the adjustment knobs are  
inserted completely and tightened into the  
uprights before beginning any exercise.  
6. Make sure the set screws attaching the  
Olympic adapters are properly tightened  
each time the adapters are used.  
16. When you put weight on the weight rests,  
make sure you put at least ten pounds on the  
leg lever to balance the weight bench.  
7. Keep children under 12 and pets away from  
the weight bench at all times.  
8. Always wear athletic shoes for foot protec-  
tion while exercising.  
17. Always remove the curl post from the front  
leg before performing leg curls with the leg  
lever.  
9. Keep hands and feet away from moving  
parts.  
18. Do not sit on the top end of the backrest;  
this will cause the weight bench to tip.  
10. The weight bench is designed to support a  
maximum user weight of 300 pounds, and a  
maximum total weight of 610 pounds. Do not  
place more than 310 pounds, including a bar-  
bell and weights, on the weight rests. Do not  
place more than 150 pounds on the leg lever.  
Note: The weight bench does not include a  
barbell or weights.  
19. 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
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BEFORE YOU BEGIN  
Thank you for selecting the versatile WEIDER® PRO  
reading this manual, call 1-800-4-MY-HOME®  
235 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 831.150301. 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: 45 in.  
Width: 43 in.  
Depth: 71 in.  
Upright  
Weight Rests  
Storage Tube  
Adjustment  
Knob  
Curl Pad  
Backrest  
Seat  
Backrest  
Bracket  
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 by 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.  
M10 x 80mm Bolt (38)  
M10 Nylon Locknut (48)  
M10 x 75mm Bolt (43)  
M8 Nylon Locknut (29)  
M10 x 72mm Bolt (31)  
M8 x 10mm  
Set Screw (44)  
M10 x 65mm Bolt (35)  
M10 Washer (46)  
48mm Round  
M8 x 58mm Bolt (42)  
Inner Cap (32)  
M8 Washer (47)  
M8 x 43mm Bolt (27)  
M6 x 38mm Bolt (40)  
M10 x 3mm  
Thick Washer (39)  
M6 x 16mm Screw (37)  
M4 x 16mm Screw (45)  
M6 Washer (36)  
25mm Round Angle Cap (34)  
5
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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.  
1
Before beginning assembly, make sure you  
understand the information in the box  
above. For help identifying small parts,  
use the PART IDENTIFICATION CHART.  
Olympic Width  
Hexagon  
Holes  
5
48  
46  
Note: The weight bench can be adjusted to be  
used with either a standard barbell or an  
Olympic barbell.  
4
46  
39  
5
Align the holes in a Crossbar Extension (5) with the  
desired set of holes in the Crossbar (4). Secure the  
Extension in place with two M10 x 75mm Bolts (43),  
two M10 x 3mm Thick Washers (39), two M10  
Washers (46), and two M10 Nylon Locknuts (48).  
Make sure the bolt heads and the Thick Washers  
fit inside the hexagon holes in the Extension.  
Make sure the warning decal is in the indicated  
position.  
39  
43  
4
Warning  
Decal  
Standard Width  
48  
46  
46  
5
39  
Warning  
Decal  
Repeat this step with the other Crossbar  
Extension (5).  
5
39  
Hexagon  
Holes  
43  
6
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2. Lift the Weight Rest (9) in the Right Upright (7)  
and secure it in a raised position with a Weight  
Rest Knob (23).  
2
9
Attach the Right Upright (7) to the right Crossbar  
Extension (5) with four M10 x 80mm Bolts (38),  
two Joint Plates (18), and four M10 Nylon  
23  
Locknuts (48). Do not tighten the Locknuts yet.  
7
Repeat this step with the Left Upright (not  
shown).  
48  
18  
48  
18  
5
38  
38  
3. Attach the Front Leg (2) to the Bench Frame (1)  
with two M10 x 65mm Bolts (35), two M10  
Washers (46), and two M10 Nylon Locknuts (48).  
Do not tighten the Locknuts yet.  
3
35  
2
1
46  
48  
46  
35  
4. Attach the Bench Frame (1) to the center holes in  
the Crossbar (4) with two M10 x 75mm Bolts (43)  
and two M10 Nylon Locknuts (48).  
4
Tighten the M10 Nylon Locknuts (48) used in  
steps 1–4.  
Center  
Holes  
4
48  
43  
1
43  
7
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5. Attach the Weight Tube (16) to the Leg Lever (3)  
with an M8 x 58mm Bolt (42), two M8 Washers  
(47), a 10mm Spacer (30), and an M8 Nylon  
Locknut (29). Press a 25mm Round Angled Cap  
(34) onto the end of the Weight Tube.  
5
48  
3
31  
2
Lubricate an M10 x 72mm Bolt (31) with grease.  
Attach the Leg Lever (3) to the Front Leg (2) with  
the Bolt and an M10 Nylon Locknut (48). Do not  
overtighten the Locknut; the Leg Lever must  
be able to pivot easily.  
30  
34  
47  
Lubricate  
29  
47  
42  
16  
6. Attach the Backrest Tubes (12) to the Backrest  
Bracket (10) with four M8 x 43mm Bolts (27), four  
M8 Washers (47), and four M8 Nylon Locknuts  
(29). Do not tighten the Locknuts yet.  
6
27  
12  
47  
47  
47  
47  
27  
29  
29  
10  
7. Insert the Backrest Bracket (10) into the slot in  
the Bench Frame (1).  
7
Lubricate an M10 x 172mm Bolt (41) with grease.  
Attach the Backrest Tubes (12) to the Bench  
Frame (1) with the Bolt and an M10 Nylon Locknut  
(48). Do not overtighten the Locknut; the  
Backrest Tubes must be able to pivot easily.  
12  
48  
Lubricate  
41  
1
10  
8
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8. Orient the Backrest (13) as shown. Attach the  
Backrest to the Backrest Tubes (12) with four M6  
x 38mm Bolts (40) and four M6 Washers (36).  
8
13  
Attach the tether on the Adjustment Pin (25) to  
the Bench Frame (1) with an M4 x 16mm Screw  
(45). Insert the Pin through the Bench Frame and  
the Backrest Bracket (10).  
Wide  
End  
12  
Tighten the four M8 Nylon Locknuts (29) used  
in step 6.  
36  
40  
36  
25  
36  
10  
45  
40  
36  
1
40  
9. Orient the Seat (14) as shown. Attach the Seat to  
the Bench Frame (1) with four M6 x 16mm  
Screws (37).  
9
14  
Wide  
End  
1
37  
37  
10. Slide a Pad Tube (19) into the square hole in the  
Front Leg (2). Slide two Foam Pads (20) onto the  
Pad Tube. Make sure the Foam Pads are ori-  
ented as shown.  
10  
20  
2
Repeat this step with the other two Pad Tubes  
(19) and the Leg Lever (3).  
3
19  
20  
19  
19  
11. Attach the Curl Pad (15) to the Curl Post (11) with  
two M6 x 16mm Screws (37).  
11  
15  
11  
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-  
MENTS, beginning on the following page.  
37  
9
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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 12 for important exercise information  
and see 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 (13) can be used in a decline position,  
a level position, or an incline position. To use the  
Backrest in the decline position, remove the  
Adjustment Pin (25) and lay the Backrest on the  
Crossbar (4).  
13  
To use the Backrest (13) in the level position, lift the  
Backrest and insert the Adjustment Pin (25) through  
the Bench Frame (1) and the top hole in the Backrest  
Bracket (10).  
4
To use the Backrest (13) in an incline position, lift the  
Backrest and insert the Adjustment Pin (25) through  
the Bench Frame (1) and a lower hole in the Backrest  
Bracket (10).  
1
25  
10  
3
ATTACHING WEIGHTS TO THE LEG LEVER  
To use the Leg Lever (3), slide the desired weights  
(not included) onto the Weight Tube (16).  
WARNING:  
Do not place more than  
150 pounds on the Leg Lever (3).  
16  
Weights can be stored on the tubes on the Uprights  
(not shown).  
Weight  
ADJUSTING THE WEIGHT RESTS  
To change the height of the Weight Rests (9), remove  
the Weight Rest Knobs (23). Position the Weight  
Rests to the desired height in the Uprights (8, 7 [not  
shown]) and secure them with the Weight Rest Knobs.  
9
WARNING:  
Always set both Weight  
Rests (9) at the same height. Make sure the  
Weight Rest Knobs (23) are inserted into both  
the Upright (7 or 8) and the Weight Rest.  
23  
8
10  
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ADJUSTING THE BENCH WIDTH  
To adjust the width of the bench to use either a stan-  
dard barbell or an Olympic barbell, remove the indi-  
cated M10 x 75mm Bolts (43) from the Crossbar  
Extensions (5).  
5
43  
See assembly step 1 for instructions on how to  
reassemble the Crossbar (4) at the desired width.  
5
4
43  
ATTACHING THE CURL POST  
For some exercises, the Curl Post (11) must be  
attached to the weight bench. Remove the 45mm  
Square Inner Cap (26) from the Front Leg (2).  
Slide the Curl Post (11) into the Front Leg (2). Align  
one of the adjustment holes in the Curl Post with the  
adjustment hole in the Front Leg. Tighten the Curl  
Post Knob (24) into the adjustment hole in the Front  
Leg. Make sure that you fully tighten the Knob.  
24  
11  
26  
Note: When the Curl Post (11) is not in use, the  
45mm Square Inner Cap (26) should be inserted  
into the Front Leg (2).  
2
OLYMPIC WEIGHT ADAPTER  
Press a 48mm Round Inner Cap (32) into the Olympic  
Adapter (17). Attach the Olympic Adapter to the  
Weight Tube (16) with an M8 x 10mm Set Screw (44).  
Make sure the Set Screw is on the bottom of the  
Adapter.  
17  
32  
16  
44  
11  
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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 elliptical or  
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. See 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.  
12  
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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
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)  
13  
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PART LIST—Model No. 831.150301  
R1203A  
Key No. Qty.  
Description  
Key No. Qty.  
Description  
1
2
3
4
5
6
7
8
1
1
1
1
2
2
1
1
2
1
1
2
1
1
1
1
1
4
3
6
2
4
2
1
1
6
Bench Frame  
Front Leg  
Leg Lever  
27  
28  
29  
30  
31  
32  
33  
34  
35  
36  
37  
38  
39  
40  
41  
42  
43  
44  
45  
46  
47  
48  
#
4
10  
5
1
1
1
3
1
2
4
6
8
4
4
1
1
6
1
9
6
6
18  
1
1
1
1
M8 x 43mm Bolt  
25mm Square Inner Cap  
M8 Nylon Locknut  
10mm Spacer  
M10 x 72mm Bolt  
48mm Round Inner Cap  
25mm Round Inner Cap  
25mm Round Angled Cap  
M10 x 65mm Bolt  
M6 Washer  
M6 x 16mm Screw  
M10 x 80mm Bolt  
M10 x 3mm Thick Washer  
M6 x 38mm Bolt  
M10 x 172mm Bolt  
M8 x 58mm Bolt  
M10 x 75mm Bolt  
M8 x 10mm Set Screw  
M4 x 16mm Screw  
M10 Washer  
Crossbar  
Crossbar Extension  
Crossbar Cap  
Right Upright  
Left Upright  
Weight Rest  
Backrest Bracket  
Curl Post  
Backrest Tube  
Backrest  
Seat  
9
10  
11  
12  
13  
14  
15  
16  
17  
18  
19  
20  
21  
22  
23  
24  
25  
26  
Curl Pad  
Weight Tube  
Olympic Adapter  
Joint Plate  
Pad Tube  
Foam Pad  
Weight Rest Cap  
Square Bushing  
Weight Rest Knob  
Curl Post Knob  
Adjustment Pin  
45mm Square Inner Cap  
M8 Washer  
M10 Nylon Locknut  
User’s Manual  
Exercise Guide  
Allen Wrench  
#
#
#
Grease Pack  
Note: “#” 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. If a part is missing, call toll-free 1-800-999-3756.  
14  
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EXPLODED DRAWING—Model No. 831.150301  
R1203A  
13  
28  
9
45  
27  
12  
45  
12  
15  
48  
21  
22  
23  
47  
36  
27  
36  
47  
36  
40  
28  
36  
40  
33  
7
41  
11  
48  
46  
9
37  
18  
29  
5
18  
10  
29  
48  
46  
45  
45  
45  
39  
22  
4
39  
6
43  
6
45  
38  
21  
22  
14  
45  
22  
39  
48  
48  
46  
46  
48  
23  
43  
39  
45  
48  
43  
25  
5
18  
35  
24  
26  
33  
43  
1
48  
45  
18  
38  
20  
8
46  
28  
26  
37  
30  
20  
48  
26  
31  
19  
3
35  
2
20  
28  
46  
20  
26  
28  
34  
29  
47  
19  
26  
33  
44  
47  
28  
16  
42  
20  
17  
32  
26  
15  
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FULL 90-DAY 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. 206787 R1203A  
Printed in China © 2003 Sears, Roebuck and Co.  
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