Weider Home Gym 831150471 User Manual

PATENT PENDING  
Model No. 831.150471  
Serial No.  
USER'S MANUAL  
The serial number can be found in the  
location shown below. Write the serial  
number in the space above.  
Serial Number Decal (under seat)  
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.  
10. Always be sure there is an equal amount of  
weight on each side of your barbell (not  
included) when you are using it.  
2. Use the weight bench only as described in  
this manual.  
11. The weight bench is designed to support a  
maximum of 560 pounds, including the user,  
a weight bar, and weights. Do not place more  
than 310 pounds, including a weight bar and  
weights, on the weight rests; do not place  
more than 75 pounds on each weight car-  
riage; do not place more than 150 pounds on  
the leg lever for normal use.  
3. It is the responsibility of the owner to ensure  
that all users of the weight bench are ade-  
quately informed of all precautions.  
4. Use the weight bench only on a level surface.  
Cover the floor beneath the weight bench for  
protection.  
12. When using the backrest, make sure that the  
Lpin is fully inserted through the adjust-  
ment bracket and the frame on the bench.  
5. Inspect and tighten all parts each time you  
use the weight bench. Replace any worn  
parts immediately.  
13. Always exercise with a partner. When you are  
performing bench press exercises, squat  
exercises, or toe raise exercises, your partner  
should stand behind you to catch the barbell  
if you cannot complete a repetition.  
6. Keep children under 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.  
14. The weight bench is intended for home use  
only. Do not use the weight bench in any  
commercial, rental, or institutional setting.  
9. Do not use a barbell (not included) longer  
than six feet when the squat rack is set to  
the narrow width. If you are using an olympic  
barbell (not included) you must set the squat  
rack to the wide width.  
15. 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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WARNING DECAL PLACEMENT  
The decal shown below has been placed on the weight bench and on the squat rack. If either decal is  
missing, or if either decal 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 (excluding holidays), to order a free replacement decal.  
Apply the replacement decal to the location shown.  
4
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BEFORE YOU BEGIN  
Thank you for selecting the WEIDER® PRO 545 Weight HELPLINE at 1-800-736-6879, Monday through  
Bench. The versatile PRO 545 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  
Saturday, 7 a.m. until 7 p.m. Central Time (excluding  
holidays). To help us assist you, please note the prod-  
uct model number and serial number before calling.  
The model number is 831.150471. The serial number  
muscle size and strength, or a healthier cardiovascular can be found on a decal attached to the PRO 545  
system, the PRO 545 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 545 Weight Bench. If you  
have additional questions, please call our toll-free  
Pulley  
Station  
Pulley  
Station  
SQUAT RACK  
Handle  
Handle  
Adjustment  
“U” Bracket  
Weight Rest  
Weight Rest  
Spotter Tube  
Spotter Tube  
Backrest  
Seat  
Adjustment Bracket  
Weight Tube  
Weight Carriage  
Leg Lever  
WEIGHT BENCH  
Weight Carriage  
Weight Tube  
Foot Plate  
Adjustment  
“U” Bracket  
5
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ASSEMBLY  
Before beginning assembly, carefully read the  
following information and instructions:  
THE FOLLOWING TOOLS (NOT INCLUDED) ARE  
REQUIRED FOR ASSEMBLY:  
Assembly requires two people.  
• Two (2) adjustable wrenches  
• One (1) rubber mallet  
Place all parts in a cleared area and remove the  
packing materials; do not dispose of the packing  
materials until assembly is completed.  
• One (1) standard screwdriver  
• One (1) phillips screwdriver  
Tighten all parts as you assemble them, unless  
instructed to do otherwise.  
• Lubricant, such as grease or petroleum jelly,  
and soapy water will also be needed.  
For help identifying the small parts used in  
assembly, use the PART IDENTIFICATION  
CHART attached at the center of the manual.  
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.  
As you assemble the weight bench, be sure that  
all parts are oriented as shown in the drawings.  
1. Before assembling this product, be sure that  
you have read and understand the information  
in the box above.  
1
40  
Press a 50mm Square Outer Cap (40) onto each  
side of the Stabilizer (33).  
13  
12  
Attach the Stabilizer (33) to the Bench Frame (49)  
with two M8 x 68mm Bolts (8), two M8 Washers  
(13) and two M8 Nylon Locknuts (12).  
49  
33  
8
40  
2. Press a 50mm Square Inner Cap (36) into each end  
of the Front Leg (22).  
2
Attach the Front Leg (22) to the Bench Frame (49)  
with two M8 x 68mm Bolts (8), two M8 Washers  
(13) and two M8 Nylon Locknuts (12).  
36  
13  
49  
8
12  
36  
22  
6
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3. Press 20mm x 40mm Inner Caps (44) into the ends  
of both Backrest Tubes (25).  
3
44  
25  
Lubricate an M10 x 152mm Bolt (11). Attach the  
Backrest Tubes (25) to the Bench Frame (49) with  
the Bolt and an M10 Nylon Locknut (14). See the  
inset drawing. The indicated hole in the  
44  
Hole must  
be on the  
lower side  
49  
14  
25  
Backrest Tube (25) is slightly off center. The  
Backrest Tube must be oriented as shown, when  
it is attached to the Bench Frame (49). Do not  
overtighten the Nylon Locknut; the Backrest  
Brackets must be able to move freely.  
11—Lubricate  
44  
49  
14  
4. Slide the Adjustment Bracket (26) onto the Bench  
Frame (49). See the inset drawing. The guide rod  
inside the Adjustment Bracket must be on the indi-  
cated side of the welded tube in the Bench Frame.  
Lubricate—11  
4
Guide  
Rod  
Align one set of holes in the Adjustment Bracket  
(26) with the hole in the Bench Frame (49). Insert  
the “LPin (46) through the Adjustment Bracket and  
the Bench Frame.  
25  
50  
46  
49  
Welded  
Tube  
26  
Lubricate an M10 x 152mm Bolt (11). Attach the  
Adjustment Bracket (26) to the Backrest Tubes (25)  
with the Bolt, two Adjustment Bracket Spacers (50),  
and an M10 Nylon Locknut (14). Do not overtight-  
en the Nylon Locknut; the Backrest Brackets  
and Adjustment Bracket must be able to move  
freely.  
49  
26  
46  
5
29  
5. Attach the Backrest (29) to the Backrest Tubes (25)  
with four M6 x 48mm Screws (35) and four M6  
Washers (42). Note: Before you attach the Backrest  
to the Backrest Tubes, look at the back side of the  
Backrest. You will notice that one set of threaded  
holes is closer to the end of the Backrest (see the  
inset drawing). This end of the Backrest must be  
closest to the Bench Frame (49).  
25  
42  
35  
49  
This end of the  
Backrest must  
be closest to the  
Bench Frame  
42  
35  
6. Attach the Seat (34) to the Bench Frame (49) with  
the M6 x 60mm Screw (16), two M6 x 16mm  
Screws (17), and three M6 Washers (42).  
6
34  
49  
42  
42  
16  
17  
7
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7. Press three 50mm Square Inner Caps (36) into the  
Leg Lever (32). Press a 1” Round Inner Cap (41)  
into the Leg Lever. Press a 1” Angle Cap (5) onto  
the Leg Lever.  
7
36  
32  
5
41  
36  
8. Lubricate the M10 x 75mm Bolt (10). Attach the Leg  
Lever (32) to the Front Leg (22) with the Bolt and  
an M10 Nylon Locknut (14).  
8
14  
32  
10—Lubricate  
22  
9. Tap 3/4” Round Inner Caps (43) into each end of  
the three Pad Tubes (38).  
9
48  
43  
43  
Upper  
Hole  
38  
Insert a Pad Tube (38) through one hole in the Leg  
Lever (32). Insert another Pad Tube through the  
other hole in the Leg Lever. Insert the remaining  
Pad Tube through the upper hole in the Front Leg  
(22).  
48  
22  
38  
43  
48  
38  
43  
Slide two Foam Pads (48) onto each Pad Tube (38).  
48  
48  
32  
43  
10. Set each section of the Base (20, 55) on the floor.  
Be sure that the indented side of each section of  
the Base is facing the floor. Press a 50mm Square  
Inner Cap (36) into the indicated end of each sec-  
tion of the Base.  
10  
20  
6
Insert four M8 x 58mm Carriage Bolts (6) into each  
section of the Base (20, 55).  
6
55  
6
36  
The indented  
side must face  
the floor  
6
8
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11. Note: The WEIDER PRO 545 is designed to be  
used with both olympic and standard barbells. If you  
will be using an olympic barbell, assemble the base  
in the wide position, as shown in the main drawing.  
If you will be using a standard barbell, assemble the  
base in the narrow position, as shown in the inset  
drawing.  
11  
31  
12  
20  
12  
20  
Attach each section of the Base (20, 55) to an  
Adjustment “U” Bracket (31) with two M8 x 68mm  
Bolts (8) and two M8 Nylon Locknuts (12). Do not  
tighten the Nylon Locknuts yet.  
8
31  
55  
8
8
8
55  
12. Slide a Rear Upright (19) onto the indicated M8 x  
58mm Carriage Bolts (6) in either section of the  
Base (20, 55). The Rear Upright must be oriented  
as shown, with the indicated holes facing for-  
ward. A second person must hold the Upright at  
the location shown during the step. Partially  
tighten an M8 Nylon Locknut (12) onto each  
Carriage Bolt but do not fully tighten the Nylon  
Locknut. Note:The heads of the Carriage Bolts  
must lock into the square holes in each section  
of the Base in order to tighten the Nylon  
Locknuts; you may need to slide your fingers  
under the Base to hold the Carriage Bolts in  
place while you partially tighten the Nylon  
Locknuts.  
12  
A second person must hold  
each Upright here while the  
Nylon Locknuts are attached  
19  
19  
These holes  
must face  
forward  
Assemble the other Rear Upright (19) in the same  
manner.  
12  
12  
20  
6
55  
6
13. Press 1” Round Inner Caps (41) into the ends of the  
Weight Rests (37).  
13  
41  
37  
41  
9
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14. Insert a Weight Rest (37) into each Rear Upright  
(19). Be sure that the Weight Rests are inserted  
at the same level on both sides.  
14  
19  
37  
19  
37  
15. Slide a Front Upright (18) onto the indicated M8 x  
58mm Carriage Bolts (6) in either section of the  
Base (20, 55). A second person must hold the  
Upright at the location shown during the step.  
Partially tighten an M8 Nylon Locknut (12) onto  
each Carriage Bolt but do not fully tighten the  
Nylon Locknut. Note:The heads of the Carriage  
Bolts must lock into the square holes in each  
section of the Base in order to tighten the Nylon  
Locknuts; you may need to slide your fingers  
under the Base to hold the Carriage Bolts in  
place while you partially tighten the Nylon  
Locknuts.  
15  
A second person  
must hold each  
Upright here while  
the Nylon Locknuts  
are attached  
18  
Assemble the other Front Upright (18) in the same  
manner.  
18  
12  
20  
6
12  
55  
6
16. Press two 60mm Square Bushings (53) into a  
Weight Carriage (52). Press a 1” Round Inner Cap  
(41) into the Weight Carriage.  
16  
53  
41  
53  
Assemble the other Weight Carriage (52) in the  
same manner.  
Press a 60mm Square Bushing (53) into the  
Carriage Stop (54). The drilled hole in the Square  
Bushing must be aligned with the drilled hole in  
the Carriage Stop.  
52  
Align  
these  
holes  
54  
53  
10  
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17. Slide a Carriage Stop (54) onto a Front Upright  
(18). Be sure that the 60mm Square Bushing  
(53) is facing up. Align the holes in the Carriage  
Stop with the holes in the Front Upright. Insert  
an M8 x 68mm Bolt (8) through the Carriage Stop  
and Front Upright. Tighten an M8 Nylon Locknut  
(12) onto the Bolt.  
17  
52  
Slide a Weight Carriage (52) onto the Front Upright  
(18). The weight tube must be on the side  
shown.  
18  
Attach the other Carriage Stop (54) and Weight  
Carriage (52) in the same manner.  
18  
12  
53  
54  
8
52  
54  
18. Press two 50mm Square Inner Caps (36) into each  
section of the Top Frame (21, 39).  
18  
Note: As in step 11, if you will be using an olympic  
barbell, assemble the top frame in the wide posi-  
tion, as shown in the main drawing. If you will be  
using a standard barbell, assemble the top frame in  
the narrow position, as shown in the inset drawing.  
8
36  
21  
Attach each section of the Top Frame (21, 39) to  
the other Adjustment “U” Bracket (31) with two M8 x  
68mm Bolts (8) and two M8 Nylon Locknuts (12).  
Do not tighten the Nylon Locknuts yet.  
8
1
8
12  
36  
If you are assembling each section of the Top  
Frame (21, 39) in the wide position, attach the  
Spacer Tube (1) inside the Adjustment “U” Bracket  
(31) with two M8 x 68mm Bolts (8) and two M8  
Nylon Locknuts (12). Do not tighten the Nylon  
Locknuts yet.  
31  
36  
12  
36  
39  
Note: If you are assembling each section of the  
Top Frame (21, 39) in the narrow position, store  
the Spacer Tube (1), the two extra M8 x 68mm  
Bolts (8), and the two extra M8 Nylon Locknuts  
(12) in a safe place. If you ever purchase an  
olympic barbell, you will need these parts (see  
ADJUSTING THE WIDTH OF THE SQUAT RACK  
on page 16).  
21  
8
8
31  
39  
11  
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19. Attach each section of the Top Frame (21, 39) to  
the Front Uprights (18) with an M8 x 68mm Bolt (8),  
two M8 Washers (13), and an M8 Nylon Locknut  
(12).  
19  
8
13  
21  
Attach each section of the Top Frame (21, 39) to  
the Rear Uprights (19) with two M8 x 68mm Bolts  
(8), two M8 Washers (13), and two M8 Nylon  
Locknuts (12).  
39  
8
12  
13  
8
12  
19  
13  
Tighten all Nylon Locknuts and Bolts used in  
steps 11–19.  
19  
12  
18  
18  
8
12  
13  
20. Attach a Cable (51) to one of the Weight Carriages  
(52) with an M10 x 75mm Bolt (10), two Cable  
Spacers (45), and an M10 Nylon Locknut (14).  
20  
45  
14  
Attach the other Cable to the other Weight Carriage  
(not shown) in the same manner.  
51  
45  
10  
52  
21. Lubricate an M10 x 90mm Bolt (7). Attach a “U”  
Bracket (30) to Top Frame B (39) with the Bolt and  
an M10 Nylon Locknut (14). Do not overtighten  
the Nylon Locknut.  
21  
7—Lubricate  
Attach the other “U” Bracket to Top Frame A (not  
shown) in the same manner  
39  
14  
30  
22. Wrap the indicated Cable (51) around a Pulley (24).  
Attach the Pulley to the “U” Bracket (30) with an  
M10 x 48mm Bolt (9), a Cable Trap (23), and an  
M10 Nylon Locknut (14). The Cable must be rout-  
ed around the Pulley from the direction shown.  
The Cable Trap should be attached on the out-  
side of the “U” Bracket and should be turned to  
hold the Cable in place.  
22  
14  
23  
9
24  
30  
Assemble the other Pulley to the other “U” Bracket  
(not shown) in the same manner.  
51  
12  
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23. Press a 1” Round Inner Cap (41) into each end of a  
Spotter Tube (4).  
23  
4
Press a 1” Round Inner Cap into each end of the  
other Spotter Tube (not shown).  
41  
41  
24. Insert a Spotter Tube (4) through a Front Upright  
(18) and into a Rear Upright (19). Rotate the  
Spotter Tube so that the hook locks in place around  
the Front Upright.  
24  
18  
Insert the other Spotter Tube through the other  
Front and Rear Upright (not shown) in the same  
manner. Be sure that the Spotter Tubes are  
inserted at the same level on both sides.  
19  
4
25. Attach the indicated Handle (27) to one of the  
Cables (51) by inserting the hook on the end of the  
Handle through the loop in the end of the Cable.  
25  
Attach the other Handle to the other Cable (not  
shown) in the same manner.  
Loop  
51  
Hook  
27  
26. Make sure that all parts are properly tightened before you use the weight bench.  
13  
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ADJUSTING THE WEIDER PRO 545  
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 17 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.  
ADJUSTING THE BACKREST  
The Backrest (29) can be set at four different positions:  
the level position, the decline position, and two incline  
29  
positions.  
To change the position of the Backrest (29), remove the  
LPin (46) from the Adjustment Bracket (26) and the  
Bench Frame (49). Set the Backrest to the desired posi-  
tion, align the holes in the Adjustment Bracket and the  
Bench Frame, and re-insert the “LPin.  
49  
26  
46  
ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE  
To use the pulley station, slide the desired amount of  
weight (not included) onto the weight tube on each  
Weight Carriage (52). Be sure there is an equal amount  
52  
of weight on each Weight Carriage. Secure the weights  
on each Weight Carriage with a Spring Clip (47).  
Weight  
47  
WARNING: Do not place more than 75 pounds  
on each weight carriage.  
Weight Tube  
ATTACHING WEIGHTS TO THE LEG LEVER  
32  
To use the Leg Lever (32), slide the desired amount of  
weight (not included) onto the weight tube. Secure the  
weight with a Spring Clip (47).  
WARNING: Do not place more than 150 pounds  
on the leg lever.  
Weight  
47  
Weight Tube  
14  
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ADJUSTING THE WEIGHT RESTS  
Squat exercises and toe raise exercises naturally  
require that the Weight Rests (37) be set to a different  
height than bench press exercises. You should always  
set the Weight Rests to a height which is comfortable  
for the exercise you will perform.  
To adjust the Weight Rests (37), insert the Weight Rests  
into the adjustment holes in the Rear Uprights (19) at  
the desired height. Be sure that each Weight Rest is  
firmly seated in the adjustment hole and that both  
Weight Rests are at the same height.  
37  
WARNING: Do not place more than 310 pounds,  
including a weight bar and weights, on the  
weight rests.  
Adjustment  
Holes  
ADJUSTING THE SPOTTER TUBES  
19  
To perform bench press exercises, squat exercises or  
toe raise exercises (see the accompanying EXERCISE  
POSTER) you will need to set the Spotter Tubes (4) at  
a level which is just below the lowest point that the bar-  
bell (not included) will travel during the exercise. The  
Spotter Tubes can help reduce the risk of injury if you  
cannot complete a repetition while exercising.  
18  
Adjustment  
Holes  
WARNING: Always exercise with a partner. When  
you are performing bench press exercises,  
squat exercises or toe raise exercises, your part-  
ner should stand behind you to catch the barbell  
if you cannot complete a repetition.  
4
To adjust the Spotter Tubes (4), insert the Spotter Tubes  
through the adjustment holes in the Front Uprights (18)  
and into the adjustment holes in the Rear Uprights (19)  
at the desired height. Rotate each Spotter Tube so  
that the hook locks in place around each Front  
Upright. Be sure that the Spotter Tubes are inserted  
at the same level on both sides.  
15  
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ADJUSTING THE POSITION OF THE PAD TUBE  
38  
For some exercises you may want to move the Pad  
Tube (38) to the lower hole in the Front Leg (22). For  
other exercises you will want to leave the Pad Tube in  
the upper hole. For different exercises you should select  
the position which is most comfortable for you.  
Upper  
Hole  
Lower  
Hole  
22  
ADJUSTING THE WIDTH OF THE SQUAT RACK  
21  
8
If you buy a new barbell, you may need to change the  
width of the squat rack. If you are using an olympic  
barbell, you must use the wide setting. If you are  
using a five or six foot long barbell, you must use  
the narrow setting.  
1
31  
39  
To move the squat rack from the narrow setting to  
the wide setting: Remove the Adjustment “U” Bracket  
(31), four M8 x 68mm Bolts (8), and four M8 Nylon  
Locknuts (12) from each section of the Base (20, 55).  
Remove the Adjustment “U” Bracket (31), four M8 x  
68mm Bolts (8), and four M8 Nylon Locknuts (12) from  
each section of the Top Frame (21, 39). Re-assemble  
the Base and Top Frame in the wide position, as shown  
in the main drawing. Attach the Spacer Tube (1) inside  
the upper Adjustment “U” Bracket (31) with two M8 x  
68mm Bolts (8) and two M8 Nylon Locknuts (12).  
12  
20  
31  
12  
To move the squat rack from the wide setting to the  
narrow setting: Remove the Adjustment “U” Bracket  
(31), four M8 x 68mm Bolts (8), and four M8 Nylon  
Locknuts (12) from each section of the Base (20, 55).  
Remove the Adjustment “U” Bracket (31), six M8 x  
68mm Bolts (8), six M8 Nylon Locknuts (12), and the  
Spacer Tube (1) from each section of the Top Frame  
(21, 39). Re-assemble the Base in the narrow position,  
as shown in drawing A. Re-assemble the Top Frame in  
the narrow position, as shown in drawing B. Save the  
Spacer Tube (1), the two extra M8 x 68mm Bolts (8),  
and the two extra M8 Nylon Locknuts (12) for future  
use.  
12  
8
55  
A
B
21  
20  
8
8
WARNING: Do not use a barbell longer than six  
feet when the squat rack is set to the narrow  
width. If you are using an olympic barbell you  
must set the squat rack to the wide width.  
31  
8
31  
8
55  
39  
16  
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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 “repeti-  
tion” is one complete cycle of an exercise, such as  
one sit-up. A “set” 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 exhaust-  
ed. 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 provided, along with a list of the muscles affect-  
ed. Refer to the muscle chart on page 18 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  
17  
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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 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 exercise.  
STAYING MOTIVATED  
For motivation, keep a record of each workout. The  
chart on page 19 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  
stretch gradually and go only as far as you can with-  
out 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
O
P
A. Sternomastoid (neck)  
B. Pectoralis Major (chest)  
C. Biceps (front of arm)  
D. Obliques (waist)  
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)  
A
B
C
Q
R
D
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
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)  
18  
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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.  
19  
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M8 Nylon Locknut (12)—30  
M10 Nylon Locknut (14)—9  
M6 Washer (42)—7  
M8 Washer (13)—12  
M6 x 60mm Screw (16)—1  
M6 x 48mm Screw (35)—4  
M10 x 90mm Bolt (7)—2  
M6 x 16mm Screw (17)—2  
M8 x 68mm Bolt (8)—22  
M8 x 58mm CarriageBolt (6)—8  
M10 x 75mm Bolt (10)—3  
M10 x 48mm Bolt (9)—2  
M10 x 152mm Bolt (11)—2  
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3/8" Dome Cap (3)—2  
3/4" Round Inner Cap (43)—6  
1” Angle Cap (5)—1  
1" Round Inner Cap (41)—11  
20mm x 40mm Inner Cap (44)—4  
50mm Square Outer Cap (40)—2  
50mm Square Inner Cap (36)—11  
60mm Square Bushing (53)—6  
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PART LIST—Model No. 831.150471  
R0997A  
Key  
No. Qty.  
Part  
No.  
Key  
No. Qty.  
Part  
No.  
Description  
Description  
1
2
3
4
5
6
7
8
1
2
2
2
1
8
2
22  
2
3
139870  
139871  
139872  
139873  
139874  
139875  
139876  
139877  
139878  
130287  
139880  
139881  
139882  
139883  
- - - - -  
140207  
140208  
140209  
140210  
140211  
140212  
141606  
140214  
140215  
140216  
140218  
140219  
140220  
140221  
Spacer Tube  
Foam Grip  
3/8” Dome Cap  
Spotter Tube  
1” Angle Cap  
M8 x 58mm Carriage Bolt  
M10 x 90mm Bolt  
M8 x 68mm Bolt  
M10 x 48mm Bolt  
M10 x 75mm Bolt  
M10 x 152mm Bolt  
M8 Nylon Locknut  
M8 Washer  
30  
31  
32  
33  
34  
35  
36  
37  
38  
39  
40  
41  
42  
43  
44  
45  
46  
47  
48  
49  
50  
51  
52  
53  
54  
55  
#
2
2
1
1
1
4
11  
2
3
1
2
11  
7
6
4
4
1
2
6
1
2
2
2
6
2
1
1
1
140222  
140222  
140223  
140224  
140225  
140226  
140227  
140228  
140229  
140230  
140231  
140232  
140233  
140234  
140235  
140236  
140237  
140238  
140239  
140240  
140241  
140242  
140243  
140244  
140245  
140246  
141602  
131065  
“U” Bracket  
Adjustment “U” Bracket  
Leg Lever  
Stabilizer  
Seat  
M6 x 48 Screw  
50mm Square Inner Cap  
Weight Rest  
Pad Tube  
Top Frame B  
50mm Square Outer Cap  
1” Round Inner Cap  
M6 Washer  
3/4” Round Inner Cap  
20mm x 40mm Inner Cap  
Cable Spacer  
LPin  
Spring Clip  
Foam Pad  
Bench Frame  
Adjustment Bracket Spacer  
Cable  
9
10  
11  
12  
13  
14  
15  
16  
17  
18  
19  
20  
21  
22  
23  
24  
25  
26  
27  
28  
29  
2
30  
12  
9
-
1
2
2
2
1
1
1
2
2
2
1
2
2
M10 Nylon Locknut  
Not Used  
M6 x 60mm Screw  
M6 x 16mm Screw  
Front Upright  
Rear Upright  
Base A  
Top Frame A  
Front Leg  
Cable Trap  
Weight Carriage  
60mm Square Bushing  
Carriage Stop  
Base B  
User’s Manual  
Exercise Poster  
Pulley  
Backrest Tube  
Adjustment Bracket  
Handle  
Handgrip  
Backrest  
#
1
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.  
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EXPLODED DRAWING—Model No. 831.150471  
R0997A  
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The model number and serial number of your WEIDER® PRO 545  
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. 831.150471  
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 545  
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 (831.150471).  
• The NAME of the product (WEIDER® PRO 545 Weight Bench).  
call our toll-free HELPLINE  
• The PART NUMBER of the PART (see the PART LIST and the  
EXPLODED DRAWING at the center 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 at the center 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. 141602 G03215AC R0997B  
Printed in China © 1997 Sears, Roebuck and Co.  
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