Weider Home Gym 831150340 User Manual

Model No. 831.150340  
Serial No.  
Write the serial number in the  
space above for future reference.  
WEIGHT BENCH EXERCISER  
User’s Manual  
Serial  
Number  
Decal  
• Assembly  
• Adjustments  
• 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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IMPORTANT PRECAUTIONS  
WARNING:  
To reduce the risk of serious injury, read the following important precautions  
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. When you are using the leg lever, place a  
barbell with the same amount of weight on  
the weight rests to balance the bench.  
2. It is the responsibility of the owner to ensure  
that all users of the weight bench are ade-  
quately informed of all precautions.  
12. Do not use a barbell that is longer than five  
feet with the weight bench.  
13. When using the backrest in an inclined or  
level position, make sure that the support  
rod is inserted completely through the  
uprights and turned to the locked position.  
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 surface. 14. If you feel pain or dizziness at any time while  
Cover the floor beneath the weight bench to  
protect the floor.  
exercising, stop immediately and begin cool-  
ing down.  
5. Make sure that all parts are properly tight-  
ened each time the weight bench is used.  
Replace any worn parts immediately.  
15. The decals shown below have been placed  
on the weight bench in the locations shown  
on page 4. If a decal is missing or illegible,  
please call toll-free 1-800-999-3756, Monday  
through Friday, 6 a.m. until 6 p.m. Mountain  
Time, to order a free replacement decal.  
Apply the replacement decal to the location  
shown.  
6. Keep children under the age of 12 and pets  
away from the weight bench at all times.  
7. Keep hands and feet away from moving  
parts.  
8. Always wear athletic shoes for foot protec-  
tion while exercising.  
9. 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 30 pounds on each fly arm.  
Do not place more than 50 pounds on the leg  
lever.  
Decal 1  
Keep hands and  
fingers clear of  
this area.  
10. Always make sure there is an equal amount  
of weight on each side of your barbell when  
you are using it. When adding or removing  
weights, always keep some weight on both  
ends of the barbell to prevent the barbell  
from tipping.  
Decal 2  
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 WEIDER® PRO 230 weight reading this manual, call 1-800-4-MY-HOME®  
bench. The versatile weight bench is designed to  
develop every major muscle group of the body.  
Whether your goal is a shapely figure, dramatic mus-  
cle size and strength, or a healthier cardiovascular  
system, the weight bench will help you to achieve the  
specific results you want.  
(1-800-469-4663). To help us assist you, please note  
the product model number and serial number before  
calling. The model number is 831.150340. The serial  
number can be found on a decal attached to the  
weight bench (see the front cover of this manual).  
Before reading further, please look at 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: 44 in.  
Width: 60 in.  
Depth: 59 in.  
Weight Rests  
Weight  
Upright  
Barbell  
Backrest  
Support Rod  
Decal 1  
Curl Pad  
Fly Arm  
Decal 2  
Leg Lever  
Weight Tube  
Seat  
Weight Tube  
4
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ASSEMBLY  
Place all parts in a cleared area and remove the  
packing materials. Do not dispose of the packing  
materials until assembly is completed.  
Make Things Easier for Yourself  
This manual is designed to ensure that the  
weight bench can be assembled successfully  
by anyone. Most people find that by setting  
aside plenty of time, assembly will go smoothly.  
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  
Assembly requires two people.  
• One Phillips screwdriver  
For help identifying small parts, refer to the PART  
IDENTIFICATION CHART.  
• Lubricant, such as grease or petroleum jelly,  
and soapy water.  
Tighten all parts as you assemble them, unless  
instructed to do otherwise.  
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.  
As you assemble the weight bench, make sure all  
parts are oriented as shown in the drawings.  
1.  
1
Before assembling the weight bench, make  
1
sure that you have read and understand the  
information in the box above. For help  
identifying small parts, refer to the PART  
IDENTIFICATION CHART.  
Tall sides of  
Weight Rests  
3
1
18  
Tap two 38mm Square Inner Caps (21) into the  
bottom of an Upright (1). Tap a Fly Arm Stop (15)  
onto the welded tube on the Upright.  
16  
Decal  
Attach the Crossbar (3) to the Upright (1) with two  
M8 x 55mm Bolts (18), two M8 Washers (16), and  
two M8 Nylon Locknuts (17). Note: The decal on  
the Crossbar must be oriented as shown. Do  
not tighten the Locknuts yet.  
18  
15  
21  
17  
21  
Repeat this step with the other Upright (1).  
2
22  
2. Tap three 30mm Square Inner Caps (22) into the  
Front Leg (8) and the Stabilizer (13).  
8
Attach the Front Leg (8) to the Stabilizer (13) with  
two M8 x 42mm Carriage Bolts (37) and two M8  
Nylon Locknuts (17). Note: The indents around  
the holes on one side of the Stabilizer must be  
on the bottom. Do not tighten the Locknuts yet.  
17  
22  
17  
13  
22  
Indents  
37  
5
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3. Attach the Front Leg (8) to the Frame (2) with two  
M8 x 43mm Bolts (39), four M8 Washers (16),  
and two M8 Nylon Locknuts (17). Note: Do not  
tighten the Locknuts yet.  
3
16  
39  
2
16  
16  
17  
8
4. Attach the Frame (2) to the Crossbar (3) with two  
M8 x 55mm Bolts (18) and two M8 Nylon Locknuts  
(17).  
4
17  
2
3
18  
5. Tap two 30mm Square Inner Caps (22) into the  
ends of the Leg Lever (4).  
5
4
22  
Tap a 25mm Round Inner Cap (24) into the indi-  
cated end of the weight tube on the Leg Lever  
(4). Tap the 25mm Round Angled Cap (20) onto  
the other end of the weight tube.  
20  
24  
22  
Weight  
Tube  
6. Lubricate the M10 x 63mm Bolt (32) with grease.  
Attach the Leg Lever (4) to the Front Leg (8) with  
the Bolt and an M10 Nylon Locknut (33). Do not  
overtighten the Locknut; the Leg Lever must  
be able to pivot easily.  
6
Lubricate  
32  
4
33  
8
7. Tap two 19mm Round Inner Caps (9) into a Long  
Pad Tube (10). Slide the Long Pad Tube through  
a hole in the Leg Lever (4). Slide two Long Foam  
Pads (23) onto the Long Pad Tube.  
7
4
10  
Repeat this step with the other Long Pad Tube  
(10).  
9
23  
9
23  
10  
6
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8. Tap four 25mm Square Inner Caps (35) into the  
ends of the two Backrest Tubes (5).  
8
35  
Attach the Backrest Tubes (5) to the Backrest (6)  
with four M6 x 38mm Screws (30) and four M6  
Washers (26). Do not tighten the Screws yet.  
6
26  
26  
5
30  
26  
30  
35  
26  
9. Tap a 19mm Round Inner Cap (9) into each end  
of the Support Rod (7). Insert the Support Rod  
through a set of holes in the Uprights (1). Rotate  
the Support Rod to the locked position, with the  
locking pin wrapped around the Upright.  
9
1
1
9
Lubricate the M10 x 137mm Bolt (36) with  
grease. Attach the Backrest Tubes (5) to the  
welded tube on the Frame (2) with the Bolt, two  
M10 Washers (34), and an M10 Nylon Locknut  
(33). Do not overtighten the Locknuts; the  
Backrest Tubes must be able to pivot easily.  
34  
5
7
36  
9
2
33  
Locking  
Pin  
Tighten the Nylon Locknuts (17, 33) used in  
steps 1–4. Tighten the M6 x 38mm Screws (30)  
used in step 8.  
34  
Welded  
Tube  
10. Attach the Seat (11) to the brackets on the Frame  
(2) with four M6 x 16mm Screws (29).  
10  
11  
2
29  
11. Tap two 30mm Square Inner Caps (22) into the  
ends of a Fly Arm (25). Press a 25mm Round  
Inner Cap (24) into the end of the weight tube.  
Slide a Weight Stop (28) onto the weight tube.  
11  
25  
22  
Assemble the other Fly Arm (not shown) in  
the same manner.  
24  
28  
Weight  
Tube  
22  
7
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12. Press two Plastic Bushings (14) into the indicated  
holes in an Upright (1). Attach a Fly Arm (25) to  
the Upright with an M10 x 120mm Bolt (19) and  
an M10 Nylon Locknut (33). Make sure the Fly  
Arm is on the outside of the Fly Arm Stop (15).  
Do not overtighten the Locknut; the Fly Arm  
must be able to pivot easily.  
12  
25  
14  
33  
14  
1
Attach the other Fly Arm (25) to the other  
Upright (1) in the same manner.  
15  
25  
19  
13. Press a 19mm Round Inner Cap (9) into the end  
of a Short Pad Tube (12). Slide the Short Pad  
Tube through the indicated hole in a Fly Arm (25),  
as shown.  
13  
12  
9
25  
Push a Short Foam Pad (27) onto the Short Pad  
Tube (12) as far as it will go; the Foam Pad will  
hold the Short Pad Tube in place.  
27  
Repeat this step with the other Fly Arm (not  
shown).  
14. Insert the Inner Bar (43) into the Outer Bar (40)  
and align the indicated holes. Using a hammer,  
tap the two Roll Pins (41) into the holes until they  
are flush with the Outer Bar.  
14  
24  
43  
Press two 25mm Round Inner Caps (24) into the  
ends of the Inner and Outer Bars (40, 43).  
Holes  
41  
41  
Holes  
40  
24  
15. Attach the Curl Pad (45) to the Curl Post (46) with  
two M6 x 16mm Screws (29).  
15  
29  
45  
46  
16. Make sure that all parts are properly tightened  
before the weight bench is used. The use of  
all remaining parts will be explained in  
ADJUSTMENTS starting on the next page.  
8
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ADJUSTMENTS  
The steps below explain how the weight bench can be adjusted. Refer to the accompanying exercise guide to  
see the correct form for several exercises.  
Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediately.  
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 (6) can be used in a declined position,  
a level position, or three inclined positions. To use the  
Backrest in a declined position, remove the Support  
Rod (7) and lay the Backrest on the Crossbar (3).  
6
1
To use the Backrest (6) in a level position or an  
inclined position, insert the Support Rod (7) through a  
set of holes in the Uprights (1). Rotate the Support  
Rod to the locked position, so the locking pin is  
wrapped around the Upright. Rest the Backrest on  
the Support Rod.  
7
3
ATTACHING WEIGHTS  
Locking  
Pin  
To use the Leg Lever (4), slide the desired weights  
onto the weight tube on the Leg Lever. Do not place  
more than 50 pounds on the Leg Lever.  
To use the Fly Arms (25), make sure there is a  
Weight Stop (28) on each weight tube. Next, slide the  
desired amount of weight onto the weight tubes. Do  
not place more than 30 pounds on each Arm.  
4
25  
28  
WARNING:  
When using the  
Weight  
Weight  
Tube  
Leg Lever (4), place a barbell with the same  
amount of weight on the weight rests to  
balance the bench.  
Weight  
Tube  
Weight  
ATTACHING WEIGHTS TO THE BARBELL  
42  
Slide an equal amount of Weight (31, 44, 38) onto  
each end of the barbell. Slide the two Lock Collars  
(42) against the Weights, and tighten them fully.  
31  
38  
Barbell  
44  
WARNING:  
Always secure the  
38  
Weights (31, 44, 38) on the barbell with the  
Lock Collars (42). Never use the barbell with  
more than 100 pounds.  
44  
31  
42  
9
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ATTACHING THE CURL PAD  
45  
For some exercises, the Curl Pad (45) needs to be  
attached to the weight bench. To do this, remove the  
30mm Square Inner Cap (22) from the Front Leg (8).  
Insert the Curl Post (46) into the Front Leg and align  
an adjustment hole in the Curl Post with the adjust-  
ment hole in the Front Leg. Secure the Curl Post with  
the Curl Knob (47).  
22  
46  
Hole  
Note: When the Curl Pad (45) is not being used, it  
should be stored away from the weight bench,  
and the 30mm Square Inner Cap (22) should be  
inserted into the Front Leg (8).  
Adjustment  
Hole  
8
47  
EXERCISE GUIDELINES  
THE FOUR BASIC TYPES OF WORKOUTS  
Cross Training  
Cross training is an efficient way to get a complete and  
well-balanced fitness program. An example of a bal-  
anced program is:  
Muscle Building  
To increase the size and strength of your muscles,  
push them close to their maximum capacity. Your mus- • Plan strength training workouts on Monday,  
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.)  
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.  
• Rest from both strength training and aerobic exercise  
for at least one full day each week to give your body  
time to regenerate.  
The combination of strength training and aerobic exer-  
cise will reshape and strengthen your body, plus devel-  
op your heart and lungs.  
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  
right for you. Begin with 3 sets of 8 repetitions for each  
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.  
PERSONALIZING YOUR EXERCISE PROGRAM  
Determining the exact length of time for each workout,  
as well as the number of repetitions or sets completed,  
is an individual matter. It is important to avoid overdo-  
ing it during the first few months of your exercise pro-  
gram. You should progress at your own pace and be  
Toning  
You can tone your muscles by pushing them to a mod- sensitive to your body’s signals. If you experience pain  
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-  
pleting more sets rather than by using high amounts of  
resistance.  
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  
Weight Loss  
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  
circulation, raising your body temperature and deliver-  
ing more oxygen to your muscles.  
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.  
10  
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WORKING OUT  
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.  
• Rest for one minute after each set for a toning work-  
out.  
Each workout should include 6 to 10 different exercis-  
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.  
• 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.  
Schedule your workouts for the time of day when your  
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.  
EXERCISE FORM  
COOLING DOWN  
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.  
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.  
End each workout with 5 to 10 minutes of stretching.  
Include stretches for both your arms and legs. Move  
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.  
STAYING MOTIVATED  
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.  
The repetitions in each set should be performed  
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  
during the return stroke. Never hold your breath.  
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)  
R
S
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
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)  
11  
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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 in the center of this manual. Important:  
Some parts may have been pre-assembled for shipping purposes. If a part is missing, call toll-free  
1-800-999-3756.  
M10 x 137mm Bolt (36)  
M10 x 120mm Bolt (19)  
M10 x 63mm Bolt (32)  
M6 Washer (26)  
M8 x 55mm Bolt (18)  
M8 Washer (16)  
M8 x 42mm Carraige Bolt (37)  
M8 x 43mm Bolt (39)  
M10 Washer (34)  
M6 x 38mm Screw (30)  
M6 x 16mm Screw (29)  
M8 Nylon Locknut (17)  
M10 Nylon Locknut (33)  
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PART LIST—Model No. 831.150340  
R0803A  
Key No. Qty.  
Description  
Key No. Qty.  
Description  
1
2
3
4
5
6
7
8
2
1
1
1
2
1
1
1
8
2
1
2
1
4
2
8
10  
6
2
1
4
9
4
5
2
Upright  
Frame  
Crossbar  
Leg Lever  
Backrest Tube  
Backrest  
Support Rod  
26  
27  
28  
29  
30  
31  
32  
33  
34  
35  
36  
37  
38  
39  
40  
41  
42  
43  
44  
45  
46  
47  
#
4
2
2
6
4
2
1
4
2
4
1
2
2
2
1
2
2
1
2
1
1
1
1
1
1
M6 Washer  
Short Foam Pad  
Weight Stop  
M6 x 16mm Screw  
M6 x 38mm Screw  
5-pound Weight  
M10 x 63mm Bolt  
M10 Nylon Locknut  
M10 Washer  
25mm Square Inner Cap  
M10 x 137mm Bolt  
M8 x 42mm Carriage Bolt  
25-pound Weight  
M8 x 43mm Bolt  
Outer Bar  
Roll Pin  
Lock Collar  
Inner Bar  
10-pound Weight  
Curl Pad  
Front Leg  
9
19mm Round Inner Cap  
Long Pad Tube  
Seat  
Short Pad Tube  
Stabilizer  
Plastic Bushing  
Fly Arm Stop  
M8 Washer  
M8 Nylon Locknut  
M8 x 55mm Bolt  
M10 x 120mm Bolt  
25mm Round Angled Cap  
38mm Square Inner Cap  
30mm Square Inner Cap  
Long Foam Pad  
25mm Round Inner Cap  
Fly Arm  
10  
11  
12  
13  
14  
15  
16  
17  
18  
19  
20  
21  
22  
23  
24  
25  
Curl Post  
Curl Knob  
User’s Manual  
Exercise Guide  
Grease Pack  
#
#
Note: “#” indicates a non-illustrated part. 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 toll-free 1-800-999-3756.  
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EXPLODED DRAWING—Model No. 831.150340  
R0803A  
9
35  
7
6
5
9
1
26  
12  
19  
14  
5
9
16  
22  
33  
30  
17  
36  
27  
34  
35  
16  
14  
25  
26  
15  
34  
28  
30  
18  
33  
24  
1
21  
3
17  
22  
14  
18  
45  
18  
33  
16  
2
11  
18  
39  
17  
22  
14  
9
16  
15  
12  
29  
18  
16  
29  
16  
19  
25  
32  
29  
17  
46  
21  
22  
33  
27  
24  
47  
8
17  
17  
22  
28  
23  
22  
41  
13  
22  
42  
40  
4
24  
37  
20  
43  
24  
22  
24  
9
42  
10  
38  
22  
9
9
23  
31  
10  
23  
44  
9
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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. 199359 R0803A  
Printed in China © 2003 ICON Health & Fitness, Inc.  
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