PATENT PENDING
USER'S MANUAL
Model No. 831.150360
Serial No.
The serial number can be found in the
location shown below. Write the serial
number in the space above.
Serial Number Decal
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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BEFORE YOU BEGIN
Thank you for selecting the WEIDER® PRO 205
HELPLINE at 1-800-736-6879, Monday through
Weight Bench. The versatile PRO 205 Weight Bench is Saturday, 7 a.m. until 7 p.m. Central Time (excluding
designed to be used with your own weight set (not
included) to develop every major muscle group of the
body. Whether your goal is a shapely figure, dramatic
holidays). To help us assist you, please note the prod-
uct model number and serial number before calling.
The model number is 831.150360. The serial number
muscle size and strength, or a healthier cardiovascular can be found on a decal attached to the PRO 205
system, the PRO 205 Weight Bench will help you to
achieve the specific results you want.
Weight Bench (see the front cover of this manual).
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 WEIDER® PRO 205 Weight Bench. If you
have additional questions, please call our toll-free
Weight Rests
Barbell Lock Pins
Weight Rests
Backrest
Seat
Adjustment Tube
Leg Lever
Weight Tube
3
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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. The second number refers to the quantity needed for assembly.
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.
M8 Nylon Locknut (7)–11
M4 x 25mm Screw (10)–1
M10 Nylon Locknut (4)–3
M6 x 16mm Screw (6)–6
1" Round Inner Cap (14)–3
M10 x 75mm Bolt (5)–3
M8 x 68mm Bolt (8)–4
1" Angled Round Cap (11)–1
3/4" Round Inner Cap (25)–6
M8 x 75mm Bolt (29)–1
M8 Washer (2)–4
M8 x 48mm Carriage Bolt (3)–4
4
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ASSEMBLY
Before beginning assembly, carefully read the
following information and instructions:
• As you assemble the WEIDER® PRO 205, make
sure that all parts are oriented as shown in the
drawings.
• Place all parts of the WEIDER® PRO 205 in a
cleared area and remove the packing materials;
do not dispose of the packing materials until
assembly is completed.
THE FOLLOWING TOOLS (NOT INCLUDED) ARE
REQUIRED FOR ASSEMBLY:
• Two (2) adjustable wrenches
• One (1) standard screwdriver
• One (1) rubber mallet
• Read each assembly step before you begin.
• For help identifying the small parts used in
assembly, use the PART IDENTIFICATION
CHART on the previous page. Note: Some
small parts may have been pre-attached for ship-
ping purposes. If a part is not in the parts bag,
check to see if it has been pre-attached.
• Lubricant, such as grease or petroleum jelly,
and soapy water will also be needed.
Assembly will be more convenient if you have the
following tools: 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 beginning assembly, be sure that you
have read and understand the information in
the box above.
1
9
Set the Base (9) on the floor. The indented holes
in the Base must be facing the floor.
16
3
Press two 38mm x 50mm Inner Caps (16) into the
Base (9). Insert four M8 x 48mm Carriage Bolts
(3) up through the Base.
The Indented
Holes must
16
3
face the floor
2. Slide the Left Upright (1) onto the indicated M8 x
48mm Carriage Bolts (3). Hand-tighten an M8
Nylon Locknut (7) onto each Carriage Bolt. Be
sure that the Upright is turned as shown. Do not
tighten the Nylon Locknuts yet.
2
7
17
7
30
Attach the Right Upright (22) in the same manner.
1
Attach the Left Barbell Lock Pin (30) to the Left
Upright (1) with an M8 Nylon Locknut (7). Attach
the Right Barbell Lock Pin (17) to the Right
Upright (22) in the same manner. The Barbell
Lock Pins must be oriented as shown.
22
7
3
5
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3. Attach the Cross Brace (21) to the Left Upright (1)
with two M8 x 68mm Bolts (8), two M8 Washers (2),
and two M8 Nylon Locknuts (7). Use the upper two
holes, as shown.
3
22
8
Attach the Cross Brace (21) to the Right Upright
(22) with two M8 x 68mm Bolts (8), two M8
Washers (2), and two M8 Nylon Locknuts (7).
2
1
7
Tighten all M8 Nylon Locknuts (7) used in steps
2 and 3.
2
7
21
Do not
use these
Holes
8
4
4. Press a 1” Round Inner Cap (14) into each end of
the Adjustment Tube (13).
Adjustment
Brackets
Set the Adjustment Tube (37) into one set of adjust-
ment brackets on the Left and Right Uprights (1,
22).
13
14
14
22
1
5. Lubricate an M10 x 75mm Bolt (5). Attach the
Bench Frame (19) to the Cross Brace (21) with the
M10 x 75mm Bolt and an M10 Nylon Locknut (4).
The Bench Frame must be turned as shown. Do
not overtighten the Nylon Locknut.
5
Lubricate
5
4
Attach the Bumper (24) to the Bench Frame (19)
with an M4 x 25mm Screw (10).
19
16
21
Press a 38mm x 50mm Inner Cap (16) into the
Bench Frame (19).
24
10
6. Press a 38mm x 50mm Inner Cap (16) into each
end of the Front Leg (20).
6
16
4
Lubricate an M10 x 75mm Bolt (5). Attach the Front
Leg (20) to the Bench Frame (19) with the M10 x
75mm Bolt and an M10 Nylon Locknut (4). Do not
overtighten the Nylon Locknut.
19
20
5
Lubricate
16
6
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7. Press two 38mm x 50mm Inner Caps (16) into the
Leg Lever (23). Press a 1” Round Inner Cap (14)
into the Leg Lever. Press a 1” Angled Round Cap
(11) onto the Leg Lever.
7
4
23
Lubricate an M10 x 75mm Bolt (5). Attach the Leg
Lever (23) to the Front Leg (20) with the M10 x
75mm Bolt and an M10 Nylon Locknut (4). Do not
overtighten the Nylon Locknut.
16
20
11
5
Lubricate
Slide the Weight Stop (28) onto the Leg Lever (23).
28
14
16
8. Attach both Backrest Brackets (12) to the Backrest
(15) with four M6 x 16mm Screws (6). The
Backrests must be oriented as shown.
8
15
6
12
6
9. Lubricate an M8 x 75mm Bolt (29). Attach the
Backrest Brackets (12) to the Bench Frame (19)
with the M8 x 75mm Bolt and an M8 Nylon Locknut
(7). Do not overtighten the Nylon Locknut.
9
Rest the Backrest Brackets (12) on the Adjusment
Tube (13).
13
12
7
19
29
Lubricate
7
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10. Attach the Seat (18) to the Bench Frame (19) with
two M6 x 16mm Screws (6).
10
18
19
6
11. Press 3/4” Round Inner Caps (25) into the ends of
all three Pad Tubes (27).
11
26
26
23
27
26
27
Insert a Pad Tube (27) through the indicated hole in
the Leg Lever (23). Insert another Pad Tube through
the other hole in the Leg Lever. Insert the remaining
Pad Tube through the hole in the Front Leg (20).
25
26
25
Slide two Foam Pads (26) onto each Pad Tube (27).
27
20
26
12. Be sure that all parts have been tightened properly. The use of all remaining parts will be explained in
ADJUSTING THE WEIDER PRO 205 beginning on page 9 of this manual.
8
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ADJUSTING THE WEIDER PRO 205
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 poster to see the correct form for each exercise. Refer also to the exer-
cise information accompanying your weight set (not included) for additional exercises.
Inspect and tighten all parts each time you use the weight bench. 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.
ATTACHING WEIGHTS TO THE LEG LEVER
To use the Leg Lever (23), be sure there is a Weight Stop
(28) on the weight tube. Then slide the desired amount of
weight (not included) onto the weight tube.
23
Weight
28
Weight
Tube
ADJUSTING THE BACKREST
15
The Backrest (15) can be set at three different positions:
the level position, the decline position, and the incline posi-
tion.
22
13
Adjustment
Brackets
To change the position of the Backrest (15) to either the
incline position or the level position, move the Adjustment
Tube (13) to a different set of adjustment brackets on the
Left and Right Uprights (1, 22). Set the Backrest (15) onto
the Adjustment Tube.
1
To change the position of the Backrest (15) to the decline
position, remove the Adjustment Tube (13). Set the
Backrest (15) onto the Bench Frame (19).
19
LOCKING THE BARBELL
To change weights while your barbell (not included) is on
the Uprights (1, 22), secure your barbell with the Barbell
Lock Pins (17, 30). This will reduce the possibility of the
barbell tipping while you change weights. Place the same
amount of weight on both ends of the barbell.
Barbell
17
22
30
1
9
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STORING THE WEIGHT BENCH
The WEIDER® PRO 205 weight bench is designed to be
folded into a compact storage position when it is not in
use.
20
First remove the Adjustment Tube (13). Lay the
Backrest (15) on the Bench Frame (19).
13
Fold the Bench Frame (19) up, as shown in the inset
drawing. Fold down the Front Leg (20). Set the
Adjustment Tube (13) into the upper adjustment brack-
ets to hold the Bench Frame in place.
15
19
13
15
19
10
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EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
PERSONALIZING YOUR EXERCISE PROGRAM
We have not specified an exact length of time for each
workout, or a specific number of repetitions or sets for
each exercise. It is very important to avoid overdoing it
during the first few months of your exercise program,
and to progress at your own pace. If you experience
pain or dizziness at any time while exercising, stop
immediately and begin to cool down. Find out what is
wrong before continuing. Remember that adequate
rest and a proper diet are also important.
• Muscle Building
In order to increase the size and strength of your mus-
cles, you must push your muscles to a high percent-
age of their capacity. You must also progressively
increase the intensity of your exercise so that your
muscles will continually adapt and grow. Each individ-
ual exercise can be tailored to the proper intensity
level by changing the amount of weight used, or the
number of repetitions or sets performed. (A “repetition”
is one complete cycle of an exercise, such as one sit-
up. A “set” is a series of repetitions performed consec-
utively.)
WARMING UP
Begin each workout with 5 to 10 minutes of light
stretching and exercise to warm up. Warming up pre-
pares your body for exercise by increasing circulation,
raising your body temperature and delivering more
oxygen to your muscles.
The proper amount of weight for each exercise
depends upon the individual user. It is up to you to
gauge your limits. Select the amount of weight that you
think is right for you. Begin with 3 sets of 8 repetitions
for each exercise that you perform. Rest for 3 minutes
after each set. When you can complete 3 sets of 12
repetitions without difficulty, increase the amount of
weight.
WORKING OUT
Each workout should include 6 to 10 different exercis-
es. Select exercises for every major muscle group, with
emphasis on the areas that you want to develop the
most. To give balance and variety to your workouts,
vary the exercises from workout to workout.
• Toning
To tone your muscles, you must push your muscles to
a moderate percentage of their capacity. Select a mod-
erate amount of weight and increase the number of
repetitions 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
completing more sets rather than by using high
amounts of weight.
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
In order to obtain the greatest benefits from exercising,
it is essential to maintain proper form.
• Weight Loss
Maintaining proper form means moving through the full
range of motion for each exercise, and moving only the
appropriate parts of the body. Exercising in an uncon-
trolled manner will leave you feeling exhausted. On the
exercise poster accompanying this manual, you will
find photographs showing the correct form for several
exercises. A description of each exercise is also pro-
vided, along with a list of the muscles affected. Refer
to the muscle chart on page 12 to find the locations of
the muscles.
To lose weight, use a low amount of weight and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
• Cross Training
In the pursuit of a complete and well-balanced fitness
program, many have found that cross training is the
answer. We recommend that on Monday, Wednesday
and Friday, you plan weight training workouts. On
Tuesday and Thursday, plan 20 to 30 minutes of aero-
bic exercise, such as cycling, running or swimming.
Rest from both weight training and aerobic exercise for
at least one full day each week to give your body time
to regenerate. By combining weight training with aero-
bic exercise, you can reshape and strengthen your
body, plus develop a stronger heart and lungs.
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. Rest
for 3 minutes after each set if you are doing a muscle
11
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building workout, 1 minute after each set if you are
doing a toning workout, and 30 seconds after each set
if you are doing a weight loss workout. Plan to spend
the first couple of weeks familiarizing yourself with the
equipment and learning the proper form for each exer-
cise.
STAYING MOTIVATED
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, exercises performed, weight, and numbers of
sets and repetitions completed. Record your weight
and key body measurements at the end of every
month.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
slowly as you stretch—do not bounce. Ease into each
Remember, the key to achieving the greatest results is
to make exercise a regular and enjoyable part of your
stretch gradually and go only as far as you can without everyday life.
strain. Stretching at the end of each workout is very
effective for increasing flexibility.
MUSCLE CHART
N
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
A
O
P
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)
C
Q
D
R
E
S
F
T
L
T
L. Rectus Abdominus (stomach)
M. Adductor (inner thigh)
N. Trapezius (upper back)
O. Rhomboideus (upper back)
P. Deltoid (shoulder)
G
M
H
U
I
V
Q. Triceps (back of arm)
J
W
R. Latissimus Dorsi (mid back)
S. Spinae Erectors (lower back)
T. Gluteus Medius (hip)
K
U. Gluteus Maximus (buttocks)
V. Hamstring (back of leg)
W. Gastrocnemius (back of calf)
12
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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
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PART LIST—Model No. 831.150360
R1096A
Key
No.
Part
No.
Key
No.
Part
No.
Qty.
Description
Qty.
Description
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
1
4
4
3
3
6
132202 Left Upright
014012 M8 Washer
013001 M8 x 48mm Carriage Bolt
012033 M10 Nylon Locknut
132138 M10 x 75mm Bolt
132137 M6 x 16mm Screw
17
18
19
20
21
22
23
24
25
26
27
28
29
30
#
1
1
1
1
1
1
1
1
6
6
3
1
1
1
1
1
132144 Right Barbell Lock Pin
132188 Seat
132151 Bench Frame
132146 Front Leg
132206 Cross Brace
132203 Right Upright
132149 Leg Lever
122950 Bumper
112402 3/4” Round Inner Cap
103805 Foam Pad
11 012002 M8 Nylon Locknut
4
1
1
1
2
1
3
1
7
013047 M8 x 68mm Bolt
132204 Base
132139 M4 x 25mm Screw
123396 1” Angled Round Cap
132182 Backrest Bracket
132205 Adjustment Tube
120733 1” Round Inner Cap
132189 Backrest
132148 Pad Tube
123403 Weight Stop
013049 M8 x 75mm Bolt
133123 Left Barbell Lock Pin
132190 User’s Manual
129186 Exercise Poster
132142 38mm x 50mm Inner Cap
#
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.
14
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EXPLODED DRAWING—Model No. 831.150360
R1096A
26
26
25
25
15
27
25
25
25
27
25
14
6
26
12
7
13
29
14
17
6
7
22
30
7
2
7
8
4
1
7
18
7
5
7
2
21
2
16
7
19
4
7
24
8
9
23
6
6
16
10
16
3
11
5
28
14
20
16
3
16
15
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The model number and serial number of your WEIDER® PRO 205
are listed on a decal attached to the frame. See the front cover of
this manual to find the location of the decal.
Model No. 831.150360
All replacement parts are available for immediate purchase or
special order when you visit your nearest SEARS Service Center.
To request service or to order parts by telephone, call the toll-free
numbers listed at the left.
QUESTIONS?
If you find that:
• you need help assembling or
operating the WEIDER® PRO 205
When requesting help or service, or ordering parts, please be pre-
pared to provide the following information:
• a part is missing
• or you need to schedule repair
service
• The MODEL NUMBER of the product (831.150360).
• The NAME of the product (WEIDER® PRO 205 Weight Bench).
call our toll-free HELPLINE
• The PART NUMBER of the PART (see the PART LIST and the
EXPLODED DRAWING on pages 14 and 15 of this manual).
1-800-736-6879
Monday–Saturday, 7 am–7 pm
Central Time (excluding holidays)
• The DESCRIPTION of the PART (see the PART LIST and the
EXPLODED DRAWING on pages 14 and 15 of this manual).
REPLACEMENT
PARTS
If parts become worn and need to
be replaced, call the following toll-
free number
1-800-FON-PART
(1-800-366-7278)
FULL 90 DAY WARRANTY
For 90 days from the date of purchase, if failure occurs due to defect in material or workmanship in this
SEARS 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. 132190 R1096A
Printed in China © 1996 Sears, Roebuck and Co.
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