Weider Home Gym 831150260 User Manual

Model No. 831.150260  
Serial No.  
Write the serial number in the  
space above for reference.  
WEIGHT BENCH EXERCISER  
User’s Manual  
Serial Number Decal (under seat)  
• Assembly  
• Adjustments  
• Part List and Drawing  
Patent Pending  
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  
 
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.  
7. Keep children under 12 and pets away from  
the weight bench at all times.  
8. Always wear athletic shoes for foot protec-  
tion while exercising.  
2. It is the responsibility of the owner to ensure  
that all users of the weight bench are ade-  
quately informed of all precautions.  
9. The weight bench is designed to support a  
maximum of 410 pounds, including a maxi-  
mum user weight of 300 pounds. Do not use  
more than 110 pounds of weight with the  
weight bench.  
3. The weight bench is intended for home use  
only. Do not use the weight bench in any  
commercial, rental, or institutional setting.  
4. Use the weight bench only on a level surface. 10. Always make sure that the locking pin is fully  
Cover the floor beneath the weight bench to  
protect the floor.  
inserted into the pivot bracket and the frame  
before exercising.  
5. Make sure all parts are properly tightened  
each time the weight bench is used. Replace  
any worn parts immediately.  
11. If you feel pain or dizziness at any time while  
exercising, stop immediately and begin cool-  
ing down.  
6. Keep hands and feet away from moving parts.  
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 versatile WEIDER® PRO  
202 weight bench. The weight bench is designed to  
help develop the major muscle groups of the upper  
body. Whether your goal is to tone your body, build  
dramatic muscle size and strength, or improve your  
cardiovascular system, the weight bench will help you  
to achieve the specific results you want.  
reading this manual, call 1-800-4-MY-HOME®  
(1-800-469-4663). To help us assist you, please note  
the product model number and serial number before  
calling. The model number is 831.150260. The serial  
number can be found on a decal attached to the  
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 weight bench. If you have questions after  
ASSEMBLED  
DIMENSIONS:  
Height: 54 in.  
Width: 18 in.  
Depth: 40 in.  
Backrest  
Seat  
Dumbbell  
Foam Pad  
Front Leg  
Dumbbell Storage Rack  
4
 
PART IDENTIFICATION CHART  
Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each draw-  
ing is the key number of the part, from the PART LIST on page 11 of this manual. Note: 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. If a part is missing, call toll-free 1-800-999-3756.  
M6 x 60mm Bolt (31)  
M6 Washer (22)  
M10 Large Washer (27)  
M10 x 63mm Bolt (30)  
M10 x 20mm Bolt (25)  
M10 x 63mm Carriage Bolt (18)  
M6 x 16mm Bolt (24)  
M10 Washer (20)  
M4 x 16mm Screw (28)  
M10 x 70mm Bolt (26)  
M10 x 85mm Bolt (23)  
M10 Nylon Locknut (19)  
5
 
ASSEMBLY  
Place all parts in a cleared area and remove the  
packing materials. Do not dispose of the packing  
materials until assembly is completed.  
Make Things Easier for Yourself  
This manual is designed to ensure that the  
weight bench can be assembled successfully  
by anyone. Most people find that by setting  
aside plenty of time, assembly will go smoothly.  
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  
Assembly requires two people.  
• One Phillips screwdriver  
For help identifying small parts, use the PART  
IDENTIFICATION CHART on page 5.  
• Lubricant, such as grease or petroleum jelly,  
and soapy water.  
Tighten all parts as you assemble them, unless  
instructed to do otherwise.  
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.  
As you assemble the weight bench, make sure all  
parts are oriented as shown in the drawings.  
1.  
1
Before assembling the weight bench, make  
sure that you understand the information in  
the box above.  
14  
Name  
Decal  
2
Press a 45mm Square Inner Cap (14) into the top  
of the Front Leg (2). Press two 50mm Round Outer  
Caps (12) onto the ends of the Black Stabilizer  
(29).  
19  
12  
19  
Attach the Black Stabilizer (29) to the Front Leg (2)  
with two M10 x 63mm Carriage Bolts (18) and two  
M10 Nylon Locknuts (19). Be sure the indents in  
the Stabilizer and the name decal on the Front  
Leg are in the positions shown. Do not tighten  
the Locknuts yet.  
29  
Indents  
18  
12  
2
13  
Slot  
2. Press four 50mm Square Inner Caps (13) into the  
tubes on the Frame (1). Make sure the slots on  
the Caps are vertical to accommodate the  
Screws (not shown) that will attach the Seat  
(not shown) to the Frame.  
Slot  
1
19  
27  
30  
Attach the Frame (1) to the Front Leg (2) with two  
M10 x 63mm Bolts (30), two M10 Large Washers  
(27), and two M10 Nylon Locknuts (19). Do not  
tighten the Locknuts yet.  
19  
20  
13  
2
6
 
3. Press two 50mm Round Outer Caps (12) onto the  
ends of the Silver Stabilizer (4).  
3
12  
Indents  
18  
19  
20  
Attach the Silver Stabilizer (4) to the Rear Leg (3)  
with two M10 x 63mm Carriage Bolts (18) and two  
M10 Nylon Locknuts (19). Be sure the indents,  
the warning decal, and the Rear Leg are orient-  
ed as shown. Do not tighten the Locknuts yet.  
1
4
3
19  
Warning  
Decal  
12  
Attach the Rear Leg (3) to the Frame (1) with two  
M10 x 20mm Bolts (25) and two M10 Washers  
(20).  
25  
4
10  
Tighten the M10 Nylon Locknuts (19) used in  
steps 1–3.  
11  
9
4. Press two 25mm Square Inner Caps (11) into a  
Pad Tube (10).  
2
Slide the Pad Tube (10) into the Front Leg (2).  
Wet the ends of the Pad Tube with soapy water.  
Slide two Foam Pads (9) onto the ends of the  
Pad Tube.  
10  
9
Repeat this step with the other Pad Tube (10).  
11  
5. Press a 25mm x 50mm Inner Cap (15) into the  
Backrest Frame (5).  
5
15  
19  
Attach the Pivot Bracket (6) to the Backrest  
Frame (5) with two M10 x 70mm Bolts (26) and  
two M10 Nylon Locknuts (19). Do not tighten the  
Locknuts yet.  
5
6
26  
Insert the Pivot Bracket (6) into the slot in the  
Frame (1).  
Slot  
1
6. Lubricate the M10 x 85mm Bolt (23) with grease.  
Attach the Backrest Frame (5) to the Frame (1)  
with the Bolt and an M10 Nylon Locknut (19). Do  
not overtighten the Locknut; the Backrest  
Frame must be able to pivot easily.  
6
5
19  
6
Attach the tether on the Locking Pin (21) to the  
bottom of the Frame (1) with the M4 x 16mm  
Screw (28).  
1
21  
Insert the Locking Pin (21) into the Frame (1) and  
through an adjustment hole in the Pivot Bracket  
(6).  
28  
23  
See the inset drawing. Attach an M10 x 20mm  
Bolt (25) and an M10 Nylon Locknut (19) to the  
last hole in the Pivot Bracket (6).  
25  
6
19  
Tighten the M10 Nylon Locknuts (19) used in  
step 5.  
7
 
7. Attach the Backrest (7) to the Backrest Frame (5)  
with four M6 x 16mm Bolts (24). Be sure the  
Backrest is oriented as shown.  
7
7
5
24  
24  
8. Attach the Seat (8) to the Frame (1) with four M6  
x 60mm Bolts (31) and four M6 Washers (22). Be  
sure the wide end of the Seat is on the side  
shown.  
8
8
Wide  
End  
1
Set the Dumbbells (not shown) onto the dumbbell  
storage racks on the Frame (1).  
Dumbbell  
Storage  
Rack  
22  
22  
9. Make sure all parts are properly tightened  
31  
31  
before you use the weight bench.  
ADJUSTMENTS  
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 9 for important  
information about how to get the most benefit from your exercise program. Also, refer to the accompanying exer-  
cise guide to see the correct form for each exercise.  
Make sure all parts are properly tightened each time the weight bench is used. Replace any worn parts immediate-  
ly. 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 (7) can be used in a declined, a level,  
or any of four inclined positions. To adjust the  
Backrest, remove the Locking Pin (21) from the  
Frame (1). Move the Backrest to the desired position  
and reinsert the Locking Pin into the Frame and an  
adjustment hole in the Pivot Bracket (6).  
7
WARNING:  
Always make sure the  
Locking Pin (21) is fully inserted through the  
Frame (1) and the Pivot Bracket (6).  
21  
1
6
Adjustment  
Holes  
8
 
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 resistance 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 resistance for each exercise  
depends upon the individual user. You must gauge  
your limits and select the amount of resistance that is  
Begin each workout with 5 to 10 minutes of stretching  
and light exercise to warm up. Warming up prepares  
right for you. Begin with 3 sets of 8 repetitions for each your body for more strenuous exercise by increasing  
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 resistance.  
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 resistance and increase the number of rep-  
etitions 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 com-  
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.  
pleting more sets rather than by using high amounts of Schedule your workouts for the time of day when your  
resistance.  
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 resistance 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 strength training workouts on Monday,  
Wednesday, and Friday.  
• Plan 20 to 30 minutes of aerobic exercise, such as  
running on a treadmill or riding on an elliptical or  
exercise bike, on Tuesday and Thursday.  
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 the  
next page to find the names of the muscles.  
• Rest from both strength training and aerobic exercise The repetitions in each set should be performed  
for at least one full day each week to give your body  
time to regenerate.  
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  
The combination of strength training and aerobic exer-  
cise will reshape and strengthen your body, plus devel- during the return stroke. Never hold your breath.  
op your heart and lungs.  
9
 
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. List the  
date, the exercises performed, the resistance used,  
and the numbers of sets and repetitions completed.  
Record your weight and key body measurements at  
the end of every month. Remember, the key to achiev-  
ing the greatest results is to make exercise a regular  
and enjoyable part of your everyday life.  
COOLING DOWN  
End each workout with 5 to 10 minutes of stretching.  
Include stretches for both your arms and legs. Move  
MUSCLE CHART  
O
A. Sternomastoid (neck)  
A
B. Pectoralis Major (chest)  
C. Biceps (front of arm)  
D. Obliques (waist)  
P
L
Q
B
E. Brachioradials (forearm)  
R
S
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)  
L. Anterior Deltoid (shoulder)  
M. Rectus Abdominus (stomach)  
N. Adductor (inner thigh)  
O. Trapezius (upper back)  
P. Rhomboideus (upper back)  
Q. Posterior Deltoid (shoulder)  
R. Triceps (back of arm)  
C
D
E
T
F
M
N
U
G
H
I
V
W
X
J
K
S. Latissimus Dorsi (mid back)  
T. Spinae Erectors (lower back)  
U. Gluteus Medius (hip)  
V. Gluteus Maximus (buttocks)  
W. Hamstring (back of leg)  
X. Gastrocnemius (back of calf)  
10  
 
PART LIST/EXPLODED DRAWING—Model No. 831.150260  
R0703A  
7
15  
8
5
24  
19  
12  
24  
19  
1
6
11  
9
18  
13  
26  
19  
25  
19  
14  
19  
4
3
11  
9
19  
20  
27  
30  
20  
25  
12  
23  
22  
22  
22  
31  
21  
19  
13  
27  
2
28  
19  
10  
31  
31  
16  
11  
17  
19  
12  
9
29  
11  
12  
Description  
18  
Key No. Qty.  
Description  
Key No. Qty.  
1
2
3
4
5
6
7
8
9
10  
11  
12  
13  
14  
15  
16  
17  
1
1
1
1
1
1
1
1
4
2
4
4
4
1
1
2
2
Frame  
Front Leg  
Rear Leg  
Silver Stabilizer  
Backrest Frame  
Pivot Bracket  
Backrest  
Seat  
Foam Pad  
Pad Tube  
25mm Square Inner Cap  
50mm Round Outer Cap  
50mm Square Inner Cap  
45mm Square Inner Cap  
25mm x 50mm Inner Cap  
5-pound Dumbbell  
18  
19  
20  
21  
22  
23  
24  
25  
26  
27  
28  
29  
30  
31  
#
4
10  
2
1
4
1
4
3
2
2
1
1
2
4
1
1
1
M10 x 63mm Carriage Bolt  
M10 Nylon Locknut  
M10 Washer  
Locking Pin  
M6 Washer  
M10 x 85mm Bolt  
M6 x 16mm Bolt  
M10 x 20mm Bolt  
M10 x 70mm Bolt  
M10 Large Washer  
M4 x 16mm Screw  
Black Stabilizer  
M10 x 63mm Bolt  
M6 x 60mm Bolt  
User’s Manual  
#
#
Exercise Guide  
Grease Pack  
3-pound Dumbbell  
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. If a part is missing, call toll-free 1-800-999-3756.  
11  
 
FULL 90 DAY WARRANTY  
For 90 days from the date of purchase, if failure occurs due to defect in material or workmanship in this  
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. 199080 R0703A  
Printed in China © 2003 Sears, Roebuck and Co.  
 

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