Weider Home Gym 831157911 User Manual

Sears Model No. 831.15791.1  
Kmart Model No. WEBE1137.1  
Serial No.  
Write the serial number in the  
USER'S MANUAL  
space above for future reference.  
Serial  
Number  
Decal  
QUESTIONS?  
As a manufacturer, we are com-  
mitted to providing complete cus-  
tomer satisfaction. If you have  
questions, or if parts are missing,  
PLEASE DO NOT CONTACT THE  
STORE; please contact  
Customer Care.  
IMPORTANT: You must note the  
product model number and  
serial number (see the drawing  
above) before contacting us:  
SEARS CUSTOMERS:  
®
1-800-4-MY-HOME  
(1-800-469-4663)  
KMART CUSTOMERS:  
1-877-992-5999  
Mon.–Fri., 6 a.m.–6 p.m. MST  
Sat. 8 a.m.–4 p.m. MST  
CAUTION  
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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!  
 
IMPORTANT PRECAUTIONS  
WARNING:  
To reduce the risk of serious injury, read all important precautions and  
instructions in this manual and all warnings on your weight bench before using your weight bench.  
ICON assumes no responsibility for personal injury or property damage sustained by or through the  
use of this product.  
1. Before beginning any exercise program, con- 10. The weight bench is designed to support a  
sult your physician. This is especially impor-  
tant for persons over the age of 35 or per-  
sons with pre-existing health problems.  
maximum user weight of 300 lbs. (136 kg),  
and a maximum total weight of 410 lbs. (186  
kg). Do not place more than 110 lbs. (50 kg),  
including a barbell and weights, on the  
weight rests. Do not place more than 30 lbs.  
(14 kg) on each fly arm. Do not place more  
than 50 lbs. (23 kg) on the leg lever.  
2. Use the weight bench only as described in  
this manual.  
3. It is the responsibility of the owner to ensure  
that all users of the weight bench are ade-  
quately informed of all precautions.  
11. Do not use a barbell that is longer than five  
ft. (1.5 m) with the weight bench.  
4. The weight bench is intended for home use  
only. Do not use the weight bench in any  
commercial, rental, or institutional setting.  
12. Always make 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 to prevent the barbell  
from tipping.  
5. Keep the weight bench indoors, away from  
moisture and dust. Place the weight bench  
on a level surface, with a mat beneath it to  
protect the floor or carpet. Make sure that  
there is enough clearance around the weight  
bench to mount, dismount, and use the  
weight bench.  
13. When you are using the leg lever, place a  
barbell with the same amount of weight on  
the weight rests to balance the bench.  
14. When using the backrest in an inclined or  
level position, make sure that the support rod  
is inserted completely through the uprights  
and turned to the locked position.  
6. Inspect and properly tighten all parts regular-  
ly. Replace any worn parts immediately.  
7. Keep children under the age of 12 and pets  
away from the weight bench at all times.  
15. If you feel pain or dizziness at any time while  
exercising, stop immediately and begin cool-  
ing down.  
8. Keep hands and feet away from moving  
parts.  
9. Always wear athletic shoes for foot protec-  
tion while exercising.  
3
 
BEFORE YOU BEGIN  
®
Thank you for selecting the WEIDER PRO 256 weight reading this manual, please see the front cover of this  
bench. The versatile weight bench is designed to  
develop every major muscle group of the body.  
Whether your goal is a shapely figure, dramatic mus-  
cle size and strength, or a healthier cardiovascular  
system, the weight bench will help you to achieve the  
specific results you want.  
manual. To help us assist you, note the product model  
number and serial number before contacting us. The  
model number and the location of the serial number  
decal are shown on the front cover of this manual.  
Before reading further, please review the drawing  
below and familiarize yourself with the labeled parts.  
For your benefit, read this manual carefully before  
using the weight bench. If you have questions after  
ASSEMBLED DIMENSIONS:  
Height: 44 in. (112 cm)  
Width: 24 in. (61 cm)  
Depth: 59 in. (150 cm)  
Weight: 200 lbs. / 91 kg  
Weight Rest  
Barbell  
Backrest  
Curl Pad  
Support Rod  
Upright  
Fly Arm  
Weight Tube  
Seat  
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 from the PART LIST near the end of this manual. Important:  
Note: Some small parts may have been preattached. If a part is not in the parts bag, check to see if it  
has been preattached.  
M10 x 137mm Bolt (36)  
M10 x 120mm Bolt (19)  
M10 x 63mm Bolt (32)  
M6 Washer (26)  
M8 x 55mm Bolt (18)  
M10 Nylon Locknut (33)  
M8 Nylon Locknut (17)  
M8 Washer (16)  
M10 Washer (34)  
M8 x 43mm Bolt (39)  
M8 x 42mm Carriage Bolt (37)  
M6 x 38mm Screw (30)  
M6 x 16mm Screw (29)  
5
 
ASSEMBLY  
For help identifying small parts, use the PART  
Make Things Easier for Yourself  
IDENTIFICATION CHART on page 5.  
Everything in this manual is designed to ensure  
that the weight bench can be assembled suc-  
cessfully by almost anyone. By setting aside  
plenty of time, assembly will go smoothly.  
As you assemble the weight bench, make sure all  
parts are oriented as shown in the drawings.  
Tighten all parts as you assemble them, unless  
instructed to do otherwise.  
Before beginning assembly, carefully read the fol-  
lowing information and instructions:  
• The included grease and the following tools (not  
included) may be required for assembly:  
Assembly requires two people.  
Two adjustable wrenches  
One rubber mallet  
Because of its size, the weight bench should be  
assembled in the location where it will be used.  
Make sure that there is enough clearance to walk  
around the weight bench as you assemble it.  
One standard screwdriver  
One Phillips screwdriver  
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.  
1.  
1
Before assembling the weight bench,  
1
make sure that you have read and under-  
stand the information in the box above.  
Orient the Crossbar (3) so that the warning decals  
are on top. Attach the Crossbar to an Upright (1)  
with two M8 x 55mm Bolts (18), two M8 Washers  
(16), and two M8 Nylon Locknuts (17). Do not  
tighten the Nylon Locknuts yet.  
1
3
18  
16  
Attach the Crossbar (3) to the other Upright  
(1) in the same way.  
Warning  
Decals  
18  
17  
2. Orient the Stabilizer (13) so that the indented  
holes are facing the floor. Attach the Front Leg (8)  
to the Stabilizer with two M8 x 42mm Carriage  
Bolts (37) and two M8 Nylon Locknuts (17). Do  
not tighten the Nylon Locknuts yet.  
2
8
17  
17  
13  
Indents  
37  
6
 
3. Attach the Front Leg (8) to the Frame (2) with two  
M8 x 43mm Bolts (39), four M8 Washers (16),  
and two M8 Nylon Locknuts (17). Do not tighten  
the Nylon Locknuts yet.  
3
16  
39  
2
16  
17  
16  
8
4. Attach the Frame (2) to the Crossbar (3) with two  
M8 x 55mm Bolts (18) and two M8 Nylon Locknuts  
(17).  
4
17  
2
18  
3
5. Apply some of the included grease to an M10 x  
63mm Bolt (32). Attach the Leg Lever (4) to the  
Front Leg (8) with the Bolt and an M10 Nylon  
Locknut (33). Do not overtighten the Nylon  
Locknut; the Leg Lever must pivot easily.  
5
32  
Grease  
4
33  
8
6. Insert a Long Pad Tube (10) into a hole in the  
Leg Lever (4). Slide two Foam Pads (23) onto the  
Long Pad Tube.  
6
23  
4
10  
Attach the other Long Pad Tube (10) and  
Foam Pads (23) in the same way.  
23  
23  
10  
23  
7
 
7. Attach the Backrest Tubes (5) to the Backrest (6)  
with four M6 x 38mm Screws (30) and four M6  
Washers (26). Do not tighten the Screws yet.  
7
6
26  
5
30  
26  
30  
8. Insert the Support Rod (7) into a set of holes in  
the Uprights (1). Rotate the Support Rod to the  
locked position, with the locking pin wrapped  
around the left Upright.  
8
Grease  
1
1
34  
Grease an M10 x 137mm Bolt (36). Attach the  
Backrest Tubes (5) to the welded tube on the  
Frame (2) with the Bolt, two M10 Washers (34),  
and an M10 Nylon Locknut (33). Do not over-  
tighten the Nylon Locknut; the Backrest Tubes  
must pivot easily.  
7
36  
2
5
Locking  
Pin  
33  
See Steps 1–4. Tighten the M8 Nylon Locknuts  
(17). See Step 7. Tighten the M6 x 38mm Screws  
(30).  
34  
Welded  
Tube  
9. Attach the Seat (11) to the Frame (2) with four M6  
x 16mm Screws (29).  
9
11  
2
29  
10. Slide a Weight Stop (28) onto the weight tube on  
a Fly Arm (25).  
10  
25  
Slide a Weight Stop (not shown) onto the  
other Fly Arm (not shown) in the same way.  
Weight  
Tube  
28  
8
 
11. Attach a Fly Arm (25) to an Upright (1) with an  
M10 x 120mm Bolt (19) and an M10 Nylon  
Locknut (33). Make sure that the Fly Arm is on  
the outside of the Fly Arm Stop (15). Do not  
overtighten the Nylon Locknut; the Fly Arm  
must pivot easily.  
11  
25  
33  
1
Attach the other Fly Arm (25) in the same way.  
15  
25  
19  
12. Insert an Arm Pad Tube (12) into the indicated  
hole in a Fly Arm (25) from the side shown. Next,  
slide a Foam Pad (23) onto the Arm Pad Tube;  
the Foam Pad will hold the Arm Pad Tube in  
place.  
12  
12  
25  
Repeat this step with the other Fly Arm (not  
shown).  
23  
13. Insert the Inner Bar (43) into the Outer Bar (40)  
and align the indicated holes. Using a hammer,  
tap the two Roll Pins (41) into the holes until they  
are flush with the Outer Bar.  
13  
43  
Holes  
41  
41  
Holes  
40  
14. Attach the Curl Pad (45) to the Curl Post (27) with  
two M6 x 16mm Screws (29).  
14  
29  
45  
27  
15. Make sure that all parts are properly tightened  
before the weight bench is used. The use of all  
remaining parts will be explained in ADJUST-  
MENT, starting on page 10.  
9
 
ADJUSTMENT  
The steps below explain how the weight bench can be adjusted. See the accompanying exercise guide to see  
the correct form for several exercises.  
Make sure all parts are properly tightened each time the weight bench is used. 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  
1
6
The Backrest (6) can be used in a declined position,  
a level position, or any of three inclined positions. To  
use the Backrest in a declined position, remove the  
Support Rod (7) and lay the Backrest on the Crossbar  
(3).  
1
To use the Backrest (6) in a level position or an  
inclined position, insert the Support Rod (7) into a set  
of holes in the Uprights (1). Rotate the Support Rod  
to the locked position, with the locking pin wrapped  
around the left Upright. Rest the Backrest on the  
Support Rod.  
7
3
Locking  
Pin  
ATTACHING WEIGHTS TO THE LEG LEVER OR  
THE FLY ARMS  
To use the Leg Lever (4), slide the desired weights  
onto the weight tube on the Leg Lever. Do not place  
more than 50 lbs. (23 kg) on the Leg Lever.  
To use the Fly Arms (25), make sure there is a  
Weight Stop (28) on each weight tube. Next, slide the  
desired amount of weight onto the weight tubes. Do  
not place more than 30 lbs. (14 kg) on each Fly  
Arm.  
4
25  
28  
Weight  
Weight  
Tube  
WARNING:  
When using the  
Leg Lever (4), place a barbell with the same  
amount of weight on the weight rests to  
balance the bench.  
Weight  
Tube  
Weight  
10  
 
ATTACHING WEIGHTS TO THE BARBELL  
42  
Slide an equal amount of Weight (38, 44) onto each  
end of the barbell. Slide the two Lock Collars (42)  
against the Weights, and tighten them fully.  
44  
38  
Barbell  
WARNING:  
Always secure the  
38  
Weights (38, 44) on the barbell with the Lock  
Collars (42). Never use the barbell with more  
than 100 lbs. (45 kg).  
44  
42  
ATTACHING THE CURL PAD  
45  
For some exercises, the Curl Pad (45) must be  
attached to the weight bench. Remove the 30mm  
Square Inner Cap (22) from the Front Leg (8). Insert  
the Curl Post (27) into the Front Leg, and align an  
adjustment hole in the Curl Post with the adjustment  
hole in the Front Leg. Secure the Curl Post with the  
Curl Knob (31).  
22  
27  
Hole  
Note: When the Curl Pad (45) is not being used,  
store it away from the weight bench, and insert  
the 30mm Square Inner Cap (22) into the Front  
Leg (8).  
Adjustment Hole  
31  
8
11  
 
EXERCISE GUIDELINES  
THE FOUR BASIC TYPES OF WORKOUTS  
PERSONALIZING YOUR EXERCISE PROGRAM  
Muscle Building  
Determining the appropriate length of time for each  
workout, and the numbers of repetitions and sets to  
To increase the size and strength of your muscles,  
push them close to their maximum capacity. Your mus- complete, is an individual matter. Avoid overdoing it  
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:  
during the first few months of your exercise program.  
Progress at your own pace and be sensitive to your  
body’s signals. If you experience pain or dizziness  
while exercising, stop immediately and cool down; find  
out what is wrong before continuing. Remember that  
adequate rest and a proper diet are important factors  
in any exercise program.  
• 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.)  
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  
your body for more strenuous exercise by increasing  
right for you. Begin with 3 sets of 8 repetitions for each circulation, raising your body temperature and deliver-  
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.  
ing more oxygen to your muscles.  
WORKING OUT  
Toning  
Each workout should include 6 to 10 different exercis-  
You can tone your muscles by pushing them to a mod- es. Select exercises for every major muscle group,  
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-  
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  
pleting more sets rather than by using high amounts of energy level is the highest. Each workout should be  
resistance.  
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  
moving only the appropriate parts of the body.  
Cross Training  
Cross training is an efficient way to get a complete and Exercising in an uncontrolled manner will leave you  
well-balanced fitness program. An example of a bal-  
anced program follows:  
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.  
• 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 exer-  
ciser or exercise cycle, on Tuesday and Thursday.  
The repetitions in each set should be performed  
• Rest from both strength training and aerobic exercise smoothly and without pausing. The exertion stage of  
for at least one full day each week to give your body  
time to regenerate.  
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- during the return stage. Never hold your breath.  
cise will reshape and strengthen your body, plus devel-  
op your heart and lungs.  
12  
 
Rest for a short period of time after each set. The  
ideal resting periods follow:  
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 three minutes after each set for a muscle  
building workout.  
• 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.  
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.  
Plan to spend the first couple of weeks familiarizing  
yourself with the equipment and learning the proper  
form for each exercise.  
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)  
P
Q
C. Biceps (front of arm)  
L
B
D. Obliques (waist)  
E. Brachioradials (forearm)  
R
S
F. Hip Flexors (upper thigh)  
G. Abductor (outer thigh)  
C
D
H. Quadriceps (front of thigh)  
I. Sartorius (front of thigh)  
J. Tibialis Anterior (front of calf)  
K. Soleus (front of calf)  
E
T
F
M
N
U
L. Anterior Deltoid (shoulder)  
M. Rectus Abdominus (stomach)  
N. Adductor (inner thigh)  
G
H
I
V
O. Trapezius (upper back)  
P. Rhomboideus (upper back)  
Q. Posterior Deltoid (shoulder)  
R. Triceps (back of arm)  
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)  
13  
 
PART LIST  
Key No. Qty.  
SEARS MODEL NO. 831.15791.1; KMART MODEL NO. WEBE1137.1  
R0907A  
Description  
Key No. Qty.  
Description  
1
2
2
1
1
1
2
1
1
1
8
2
1
2
1
4
2
8
10  
6
2
1
4
9
6
5
Upright  
25  
26  
27  
28  
29  
30  
31  
32  
33  
34  
35  
36  
37  
38  
39  
40  
41  
42  
43  
44  
45  
*
2
4
1
2
6
4
1
1
4
2
4
1
2
4
2
1
2
2
1
2
1
Fly Arm  
Frame  
M6 Washer  
3
Crossbar  
Curl Post  
4
Leg Lever  
Weight Stop  
5
Backrest Tube  
Backrest  
M6 x 16mm Screw  
M6 x 38mm Screw  
Curl Knob  
6
7
Support Rod  
8
Front Leg  
M10 x 63mm Bolt  
M10 Nylon Locknut  
M10 Washer  
9
19mm Round Inner Cap  
Long Pad Tube  
Seat  
10  
11  
12  
13  
14  
15  
16  
17  
18  
19  
20  
21  
22  
23  
24  
25mm Square Inner Cap  
M10 x 137mm Bolt  
M8 x 42mm Carriage Bolt  
15-pound Weight  
M8 x 43mm Bolt  
Outer Bar  
Arm Pad Tube  
Stabilizer  
Plastic Bushing  
Fly Arm Stop  
M8 Washer  
M8 Nylon Locknut  
M8 x 55mm Bolt  
M10 x 120mm Bolt  
25mm Round Angled Cap  
38mm Square Inner Cap  
30mm Square Inner Cap  
Foam Pad  
Roll Pin  
Lock Collar  
Inner Bar  
10-lb. Weight  
Curl Pad  
User’s Manual  
Exercise Guide  
Grease Packet  
*
25mm Round Inner Cap  
*
Note: Specifications are subject to change without notice. See the back cover of this manual for information about  
ordering replacement parts. *These parts are not illustrated.  
14  
 
EXPLODED DRAWING  
SEARS MODEL NO. 831.15791.1; KMART MODEL NO. WEBE1137.1  
9
6
7
35  
1
9
5
26  
33  
14  
12  
9
22  
16  
15  
17  
30  
36  
23  
34  
35  
25  
16  
26  
14  
19  
28  
34  
30  
18  
33  
24  
1
21  
3
17  
45  
33  
14  
16  
18  
22  
18  
11  
2
18  
22  
39  
15  
29  
18  
16  
17  
14  
16  
25  
16  
32  
29  
12  
19  
29  
17  
27  
9
31  
8
22  
28  
21  
33  
23  
24  
17  
17  
22  
23  
22  
41  
13  
4
22  
42  
40  
24  
20  
37  
43  
38  
22  
24  
24  
9
42  
23  
10  
22  
9
9
38  
44  
10  
9
23  
R0907A  
15  
 
ORDERING REPLACEMENT PARTS  
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to  
provide the following information when contacting us:  
• the model number and serial number of the product (see the front cover of this manual)  
• the name of the product (see the front cover of this manual)  
• the key number and description of the replacement parts(s) (see the PART LIST and the EXPLODED DRAW-  
ING near the end of this manual)  
LIMITED WARRANTY  
ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and  
material, under normal use and service conditions, for a period of ninety (90) days from the date of pur-  
chase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is lim-  
ited to replacing or repairing, at ICON's option, the product through one of its authorized service centers.  
All repairs for which warranty claims are made must be pre-authorized by ICON. If the product is shipped  
to a service center, freight charges to and from the service center will be the customer’s responsibility. For  
in-home service, the customer will be responsible for a minimal trip charge. This warranty does not extend  
to any product or damage to a product caused by or attributable to freight damage, abuse, misuse,  
improper or abnormal usage or repairs not provided by an ICON authorized service center; products used  
for commercial or rental purposes; or products used as store display models. No other warranty beyond  
that specifically set forth above is authorized by ICON.  
ICON is not responsible or liable for indirect, special or consequential damages arising out of or in con-  
nection with the use or performance of the product or damages with respect to any economic loss, loss  
of property, loss of revenues or profits, loss of enjoyment or use, costs of removal or installation or other  
consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of inci-  
dental or consequential damages. Accordingly, the above limitation may not apply to you.  
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of  
merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth  
herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above  
limitation may not apply to you.  
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.  
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813  
Part 259766 R0907A  
Printed in China © 2007 ICON IP, Inc.  
 

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