®
Model No. 831.150721
Serial No.
USER’S 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.
new products, prizes,
fitness tips, and much more!
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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. The weight bench is designed to support a
maximum of 460 pounds, including the user,
a weight bar, and weights. Do not place more
than 210 pounds, including a weight bar and
weights, on the weight rests. Do not place
more than 130 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.
12. When you are using the leg lever, place a bar-
bell with the same amount of weight on the
weight rests to balance the bench.
3. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
13. Keep hands and feet away from moving parts.
Always wear athletic shoes for foot protec-
tion while exercising.
4. Use the weight bench only on a level surface.
Cover the floor beneath the weight bench to
protect the floor.
14. If you feel pain or dizziness while exercising,
stop immediately and begin cooling down.
5. Make sure all parts are properly tightened
each time you use the weight bench. Replace
any worn parts immediately.
15. The decals shown below have been placed on
the weight bench. If a decal is missing, or if it
is not legible, please call our toll-free
6. Keep children under 12 and pets away from
the weight bench at all times.
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 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. Note: Weights and a barbell are
not included with the weight bench.
Keep hands and
fingers clear of
this area.
8. Always exercise with a partner. When you are
performing bench press exercises, your part-
ner should stand behind you to catch the bar-
bell if you cannot complete a repetition.
9. 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.
10. Do not use a barbell that is longer than six
feet with the weight bench.
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 is designed to be
used with your own weight set (not included) to devel-
op every major muscle group of the body. Whether
your goal is a shapely figure, dramatic muscle size
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
831.150721. The serial number can be found on a
and strength, or a healthier cardiovascular system, the decal attached to the weight bench (see the front
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
Support
Rod
Backrest
Seat
Leg Lever
Upright
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 from the PART LIST on page 14 of the 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.
M8 x 65mm Bolt (20)
M10 Nylon Locknut (27)
M10 x 60mm Bolt (21)
M8 Nylon Locknut (24)
M8 x 55mm Bolt (18)
M6 x 16mm Screw (22)
M6 Washer (25)
M8 x 50mm Bolt (29)
M8 x 40mm Carriage Bolt (28)
M6 x 38mm Screw (23)
M8 Washer (26)
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. Before assembling this product, be sure that
you have read and understand the information
in the box above.
1
3
Slide the Right Crossbar (3) into the Left
20
2
Crossbar (2), with the decal on top. Note: the
crossbar can be adjusted for use with either a
standard barbell or a mid-width barbell. For a
standard barbell, align the set of holes indicat-
ed by the arrows. For a mid-width barbell,
align the holes on the ends of the Crossbars.
Decal
18
4
24
Attach the Frame (4) to the Crossbars (2, 3) with
two M8 x 65mm Bolts (20), two M8 x 55mm Bolts
(18), and four M8 Nylon Locknuts (24). Note: The
Bolts should fit inside of the holes in the Left
Crossbar (2). Do not tighten the Nylon
Locknuts yet.
24
2
28
17
2. Insert a 38mm Square Inner Cap (17) into the
Front Leg (5).
4
26
Slide the welded tube on the Front Leg (5) into
the Frame (4). Secure the Front Leg with two M8
x 40mm Carriage Bolts (28), two M8 Washers
(26), and two M8 Nylon Locknuts (24). Do not
tighten the Nylon Locknuts yet.
24
5
6
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3. Attach the Crossbars (2, 3) to the Uprights (1)
with four M8 x 65mm Bolts (20), two Support
Plates (10), and four M8 Nylon Locknuts (24). Do
not tighten the Nylon Locknuts yet. Note the
position of the name decal and make sure the
Uprights are oriented as shown.
3
1
1
24
Name
Decal
20
3
10
20
10
24
2
20
24
4. Press a 25.4mm Round Inner Cap (15) into the
indicated end of the Weight Tube (31). Slide the
Weight Tube through the hole in the Leg Lever (6).
Attach the Weight Tube with an M8 x 50mm Bolt
(29), two M8 Washers (26), a Sleeve (30), and an
M8 Nylon Locknut (24). Press a 25.4mm Angle
Cap (16) onto the other end of the weight tube.
4
27
17
6
5
21
16
Tap three 38mm Square Inner Caps (17) into the
Leg Lever (6) as shown.
17
24
26
Lubricate the M10 x 60mm Bolt (21). Attach the
Leg Lever (6) to the Front Leg (5) with the Bolt
and an M10 Nylon Locknut (27). Do not over-
tighten the Nylon Locknut; the Leg Lever must
be able to pivot freely.
31
30
29
15
26
17
5. Press four 25.4mm Square Inner Caps (19) into
the Backrest Tubes (7).
5
Attach the Backrest Tubes (7) to the Backrest (8)
in the indicated locations, with three M6 x 38mm
Screws (23) and three M6 Washers (25). Do not
tighten the Screws yet.
8
19
19
25
23
25
23
7
25
23
7
19
7
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6. Press two 25.4mm Inner Caps (15) into the ends
of the Support Rod (11). Slide the Support Rod
through a set of holes in the Uprights (1) and turn
it to the locked position.
6
1
15
See the inset drawing. With the help of a sec-
ond person, slide the indicated ends of the
Backrest Tubes (7) onto the welded axle on the
Frame (4).
1
11
Attach the left Backrest Tube (7) to the Backrest
(8) with a fourth M6 x 38mm Screw (23) and M6
Washer (25). Tighten all four Screws in the
Backrest.
8
15
Rest the Backrest (8) on the Support Rod (11).
25
23
Tighten the M8 Nylon Locknuts (24) used in
steps 1–3.
7
4
7
7
Welded Axle
4
7. Attach the Seat (9) to the brackets on the Frame
(4) with four M6 x 16mm Screws (22).
7
9
4
22
22
8. Press two 19mm Round Inner Caps (14) into
each Pad Tube (13). Slide the Pad Tubes through
the holes in the Leg Lever (6). Slide a Foam Pad
(12) onto each side of each Pad Tube.
8
12
6
14
13
9. 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 next page.
14
14
12
8
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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 10 for important exercise information
and refer to the accompanying exercise guide 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 (8) 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
1
Rod (11) and lay the Backrest on the Crossbar (2).
To use the Backrest (8) in an incline position, lift the
Backrest and insert the end of the Support Rod (11)
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 Upright.
1
11
To use the Backrest (8) in the flat position, lift the
Backrest and insert the end of the Support Rod (11)
without the locking clip through the bottom set of
holes in the Uprights (1). Rotate the locking clip into
place around the Upright.
8
2
WARNING:
When using the
Backrest (8) in an incline or level position,
make sure that the Support Rod (11) is insert-
ed completely through both Uprights (1), and
that the Support Rod is turned to the locked
position.
6
ATTACHING WEIGHTS
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
9
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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 weight 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 weight for each exercise
depends upon the individual user. You must gauge
Begin each workout with 5 to 10 minutes of stretching
your limits and select the amount of weight that is right and light exercise to warm up. Warming up prepares
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 weight.
your body for more strenuous exercise by increasing
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 weight and increase the number of repeti-
tions 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 complet-
ing more sets rather than by using high amounts of
weight.
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.
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.
Weight Loss
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.
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 weight training workouts on Monday,
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as
cycling or swimming, on Tuesday and Thursday.
• Rest from both weight training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
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 page
11 to find the names of the muscles.
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
The combination of weight training and aerobic exer-
cise will reshape and strengthen your body, plus devel- during the exertion stage of each repetition and inhale
op your heart and lungs. during the return stroke. Never hold your breath.
10
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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. The
charts on pages 12 and 13 of this manual can be
photocopied and used to schedule and record your
workouts. List the date, the exercises performed, the
weight used, and the numbers of sets and repetitions
completed. Record your weight and key body mea-
surements at the end of every month. Remember, the
key to achieving the greatest results is to make exer-
cise a regular and enjoyable part of your everyday
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
MUSCLE CHART
N
O
P
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
A
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
D
E
Q
R
S
F
L
T
L. Rectus Abdominus (stomach)
M. Adductor (inner thigh)
G
M
N. Trapezius (upper back)
O. Rhomboideus (upper back)
P. Deltoid (shoulder)
H
I
U
V
Q. Triceps (back of arm)
J
K
W
R. Latissimus Dorsi (mid back)
S. Spinae Erectors (lower back)
T. Gluteus Medius (hip)
U. Gluteus Maximus (buttocks)
V. Hamstring (back of leg)
W. Gastrocnemius (back of calf)
11
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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.
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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PART LIST—Model No. 831.150721
R0701A
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
2
1
1
1
1
1
2
1
1
2
1
4
2
4
3
1
4
Upright
18
19
20
21
22
23
24
25
26
27
28
29
30
31
#
2
4
6
1
4
4
11
4
4
1
2
1
1
1
1
1
M8 x 55mm Bolt
Left Crossbar
Right Crossbar
Frame
Front Leg
Leg Lever
Backrest Tube
Backrest
Seat
Support Plate
Support Rod
Foam Pad
25.4mm Square Inner Cap
M8 x 65mm Bolt
M10 x 60mm Bolt
M6 x 16mm Screw
M6 x 38mm Screw
M8 Nylon Locknut
M6 Washer
M8 Washer
M10 Nylon Locknut
M8 x 40mm Carriage Bolt
M8 x 50mm Bolt
Sleeve
Weight Tube
User’s Manual
Pad Tube
19mm Round Inner Cap
25.4mm Round Inner Cap
25.4mm Angle Cap
38mm Square Inner Cap
#
Exercise Guide
“#” 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
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EXPLODED DRAWING—Model No. 831.150721
R0701A
19
8
25
19
23
7
7
25
23
1
25
23
25
23
10
24
19
20
9
19
3
20
1
20
18
4
2
20
28
17
24
27
10
24
12
17
24
22
20
12
17
22
26
24
6
21
16
24
15
26
30
24
31
11
5
17
14
26
14
13
29
15
13
14
14
12
15
12
15
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ORDERING REPLACEMENT PARTS
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.
Model No. 831.150721
QUESTIONS?
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.
If you find that:
• you need help assembling or
operating the WEIDER® 400
When requesting help or service, or ordering parts, please be
prepared to provide the following information:
• a part is missing
• The MODEL NUMBER of the product (831.150721)
• The NAME of the product (WEIDER® 400 weight bench)
• or you need to schedule repair
service
call our toll-free HELPLINE
• The PART NUMBER and DESCRIPTION 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)
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
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. 176989 R0701A
Printed in China © 2001 Sears, Roebuck and Co.
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