Weider Home Gym 831150720 User Manual

¨
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  
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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
 
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
 
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
 
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
 
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
 
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
 
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
 
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  
 
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  
 
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  
 
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  
 
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  
 
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  
 
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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