¨
Model No. 831.150720
Serial No.
USERÕS MANUAL
Write the serial number in the space
above for future reference.
Serial Number Decal (Under Seat)
SEARS, ROEBUCK AND CO.,
HOFFMAN ESTATES, IL 60179
CAUTION
Visit our website at
Read all precautions and instruc-
tions in this manual before using
this equipment. Save this manual
for future reference.
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Important Precautions
To reduce the risk of serious injury, read the following important precautions
before using the weight bench.
WARNING:
1. Read all instructions in this manual before
using the weight bench.
more that 50 pounds on the leg lever.
13. 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.
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. Use the weight bench only as described in
this manual.
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.
4. Use the weight bench only on a level surface.
Cover the floor beneath the weight bench for
protection.
15. If you feel pain or dizziness while exercising,
stop immediately and begin cooling down.
5. Inspect and tighten all parts each time you
use the weight bench. Replace any worn
parts immediately.
16. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
6. Keep children under 12 and pets away from
the weight bench at all times.
17. WARNING DECAL PLACEMENT: The decal
shown below has been placed on the weight
bench. If the decal is missing, or if it is not
legible, please call our toll-free HELPLINE at
1-800-736-6879, Monday through Saturday, 7
a.m. until 7 p.m. Central Time, to order a free
replacement decal. Apply the replacement
decal in the location shown.
7. Always be sure there is an equal amount of
weight on each side of your barbell (not
included) when you are using it. When
adding or removing weights, always keep
some weight on both ends of the barbell and
prevent the barbell from tipping.
8. Do not use a barbell that is longer than six
feet with the weight bench.
9. When you are using the leg lever, place a
barbell with the same amount of weight on
the weight rests to balance the bench.
10. Keep hands and feet away from moving parts.
Always wear athletic shoes for foot protec-
tion while exercising.
Decal is shown at 70%
12. The weight bench does not include weights.
The weight bench is designed to support a
maximum of 410 pounds, including the user,
a weight bar, and weights. Do not place more
that 160 pounds, including a weight bar and
weights, on the weight rests. Do not place
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¨ 400 Weight
Bench. The versatile WEIDER¨ 400 Weight Bench is
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
at 1-800-736-6879, Monday through Saturday, 7 a.m.
until 7 p.m. Central Time (excluding holidays). To help
us assist you, please note the product model number
and serial number before calling. The model number is
831.150720. The serial number can be found on a
muscle size and strength, or a healthier cardiovascular decal attached to the weight bench (see the front
system, the WEIDER¨ 400 Weight Bench will help you
to achieve the specific results you want.
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 WEIDER¨ 400 Weight Bench. If you have
additional questions, please call our toll-free HELPLINE
Weight Rests
Backrest
Support
Rod
Seat
Upright
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 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.
7mm Spacer (24)Ð1
M8 x 50mm Bolt (17)Ñ1
M8 x 55mm Bolt (27)Ñ2
M6 Washer (25)Ñ4
M10 x 60mm Bolt (18)Ñ1
M8 Washer (29)Ñ4
M8 x 65mm Bolt (14)Ñ4
M8 Nylon Locknut (13)Ñ9
M8 x 40mm Carriage Bolt (26)Ñ2
M6 x 38mm Screw (16)Ñ4
M10 Nylon Locknut (19)Ñ1
M6 x 16mm Screw (15)Ñ4
5
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Assembly
Before beginning assembly, carefully read the
following information and instructions:
¥ As you assemble the weight bench, make sure
that all parts are oriented as shown in the draw-
ings.
¥ Place all parts of the weight bench 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) phillips 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 assembling this product, be sure that
you have read and understand the information
in the box above.
1
1
Position the Crossbar (3) with the warning decal
facing up as shown. Attach the Crossbar to the
Uprights (1) with four M8 x 65mm Bolts (14), two
Support Plates (28), and four hand-tightened M8
Nylon Locknuts (13). Note the position of the
name decal and make sure the Uprights are ori-
ented as shown.
1
28
14
Name
Decal
13
Do not tighten the Nylon Locknuts (13) yet.
28
3
14
2. Insert a 38mm Square Inner Cap (21) into the
Front Leg (8).
2
26
21
Slide the welded tube on the Front Leg (8) into
the indicated hole in the Frame (2). Secure the
Front Leg with two M8 x 40mm Carriage Bolts
(26), two M8 Washers (29), and two M8 Nylon
Locknuts (13).
2
29
13
8
6
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3. Attach the Frame (2) and a Support Plate (28) to
the Crossbar (3) with two M8 x 55mm Bolts (27)
and two M8 Nylon Locknuts (13).
3
27
28
3
13
2
4. Press a 25.4mm Round Inner Cap (23) into the
end of the Weight Tube (30).
4
21
Tap 38mm Square Inner Caps (21) into the Leg
Lever (4) as shown.
4
Insert the Weight Tube (30) into the indicated hole
in the Leg Lever (4). Press a 25.4mm Angle Cap
(20) onto the indicated end of the Weight Tube.
21
20
23
21
30
5. Attach the Weight Tube (30) to the Leg Lever (4)
with an M8 x 50mm Bolt (17), two M8 Washers
(29), a 7mm Spacer (24), and an M8 Nylon
Locknut (13). Note: The 7mm Spacer will fit
tightly inside of the Leg Lever.
5
19
4
Lubricate the M10 x 60mm Bolt (18). Attach the
Leg Lever (4) to the Front Leg (8) with the Bolt
and an M10 Nylon Locknut (19). Do not overtight-
en the Nylon Locknut. You must be able to
freely pivot the Leg Lever.
8
24
18ÐLubricate
17
29
29
30
9
13
6. Tap two 19mm Round Inner Caps (9) into each
Pad Tube (10). Insert the Pad Tubes into the
holes in the Leg Lever (4). Slide two Foam Pads
(22) onto each Pad Tube.
6
22
10
22
4
9
9
10
22
22
9
7
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7. Press two 25.4mm Square Inner Caps (12) into
each Backrest Tube (5).
7
6
With the help of a second person, slide the indi-
cated ends of the Backrest Tubes (5) onto the
welded axle on the Frame (2). Attach each
Backrest Tube to the Backrest (6) with two M6 x
38mm Screws (16) and two M6 Washers (25).
The Backrest Tubes must be oriented on the
outside of the welded axle as shown.
12
5
25
16
25
16
Welded
Axle
Do not tighten the four Screws (16) yet.
2
25
16
12
8. Lift the Backrest (6) and insert the end of the
Support Rod (7) without the locking clip through
the Uprights (1). Rotate the locking clip into place
around the right Upright.
8
7
When moving the Support Rod (7), always
make sure that the locking clip is in place
around the right Upright (1).
1
1
6
Rest the Backrest (6) on the Support Rod (7).
See step 7. Tighten the four M6 x 38mm
Screws (16) securing the Backrest Tubes (5)
to the Backrest (6).
Tighten the Nylon Locknuts (13) used in step 1.
9
9. Attach the Seat (11) to the brackets on the Frame
(2) with four M6 x 16mm Screws (15).
11
2
15
10. Make sure that all parts are properly tightened before you use the weight bench. The use of all
remaining parts will be explained in USING THE WEIGHT BENCH, beginning on the next page.
8
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Using the Weight Bench
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 10 for important exercise information
and refer to the accompanying exercise poster to see the correct form for several exercises. Refer also to the
exercise 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.
ADJUSTING THE BACKREST
The Backrest (6) can be used in a decline position,
three incline positions, or a flat position. To use the
Backrest in the decline position, remove the Support
Rod (7) and lay the Backrest on the Crossbar (3).
7
1
To use the Backrest (6) in an incline position, lift the
Backrest (6) and insert the end of the Support Rod (7)
1
without the locking clip through one of the top three
sets of holes in the Uprights (1). Rotate the locking
clip into place around the right Upright.
6
To use the Backrest (6) in the flat position, lift the
Backrest (6) and insert the end of the Support Rod (7)
without the locking clip through the bottom set of
holes in the Uprights (1). Rotate the locking clip into
place around the right Upright.
3
WARNING: When using the backrest in an
inclined position, make sure that the support
rod is inserted completely through both
uprights, and that the support rod is turned to
the locked position.
4
ATTACHING WEIGHTS
To use the Leg Lever (4), slide the desired weights
(not included) onto the Weight Tube (30).
30
WARNING: Do not place more than 50 pounds
on the Leg Lever.
Weight
9
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Exercise Guidelines
THE FOUR BASIC TYPES OF WORKOUTS
¥ Muscle Building
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 exer-
cise 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 impor-
tant.
In order to increase the size and strength of your
muscles, you must push your muscles to a high per-
centage 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 Òrepeti-
tionÓ is one complete cycle of an exercise, such as
one sit-up. A ÒsetÓ is a series of repetitions performed
consecutively.)
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 repeti-
tions 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 work-
outs, 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
moderate 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
¥ Weight Loss
In order to obtain the greatest benefits from exercis-
ing, it is essential to maintain proper form.
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.
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 uncontrolled 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 exer-
cise is also provided, along with a list of the muscles
affected. Refer to the muscle chart on page 11 to find
the locations of the muscles.
¥ 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
aerobic 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
10
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for 3 minutes after each set if you are doing a muscle
building workout, 1 minute after each set if you are
doing a toning workout, and 30 seconds after each set For motivation, keep a record of each workout. The
STAYING MOTIVATED
if you are doing a weight loss workout. Plan to spend charts on pages 12 and 13 of this manual can be
the first couple of weeks familiarizing yourself with the photocopied and used to schedule and record your
equipment and learning the proper form for each exer- workouts. List the date, exercises performed, weight,
cise.
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 stretchÑdo 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 very
effective for increasing flexibility.
Remember, the key to achieving the greatest results is
to make exercise a regular and enjoyable part of your
everyday life.
MUSCLE CHART
N
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
A
O
C. Biceps (front of arm)
D. Obliques (waist)
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
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)
11
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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.
12
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MONDAY
Date:
/
EXERCISE
WEIGHT
WEIGHT
WEIGHT
SETS
SETS
SETS
REPS
REPS
REPS
/
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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R0100A
Part ListÑModel No. 831.150720
Key No. Qty.
Description
Key No. Qty.
Description
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
2
1
1
1
2
1
1
1
6
2
1
4
9
4
4
4
Upright
Frame
Crossbar
Leg Lever
Backrest Tube
Backrest
Support Rod
Front Leg
19mm Round Inner Cap
Pad Tube
Seat
25.4mm Square Inner Cap
M8 Nylon Locknut
M8 x 65mm Bolt
M6 x 16mm Screw
M6 x 38mm Screw
17
18
19
20
21
22
23
24
25
26
27
28
29
30
#
1
1
1
1
4
4
1
1
4
2
2
3
4
1
1
1
M8 x 50mm Bolt
M10 x 60mm Bolt
M10 Nylon Locknut
25.4mm Angle Cap
38mm Square Inner Cap
Foam Pad
25.4mm Round Inner Cap
7mm Spacer
M6 Washer
M8 x 40mm Carriage Bolt
M8 x 55mm Bolt
Support Plate
M8 Washer
Weight Tube
UserÕs Manual
Exercise Poster
#
Ò#Ó Indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover for
information on ordering replacement parts.
14
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R0100A
Exploded DrawingÑModel No. 831.150720
6
9
12
7
1
25
9
16
25
16
5
25
28
16
14
25
16
12
1
11
27
13
28
3
26
28
21
13
13
2
19
21
14
22
29
15
13
4
18
17
20
8
21
29
24
29
13
30
23
21
9
10
9
22
15
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Model No. 831.150720
The model number and serial number of your WEIDER¨ 400 are
listed on a decal attached to the frame. See the front cover of
this manual to find the location of the decal.
QUESTIONS?
If you find that:
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.
¥ you need help assembling or
operating the WEIDER¨ 400
¥ a part is missing
¥ or you need to schedule repair
service
When requesting help or service, or ordering parts, please be
prepared to provide the following information:
call our toll-free HELPLINE
¥ The MODEL NUMBER of the product (831.150720)
¥ The NAME of the product (WEIDER¨ 400 Weight Bench)
1-800-736-6879
MondayÐSaturday, 7 amÐ7 pm
Central Time (excluding holidays)
¥ The PART NUMBER of the PART (see the PART LIST and the
EXPLODED DRAWING on pages 14 and 15 of this manual)
¥ 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)
SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179
Part No. 162084 R0100A
Printed in China © 2000 Sears, Roebuck and Co.
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