Weider Pro 235 User manual

®
Model No. 831,150300
Serial No.
Write the serial number in the
space above for reference.
Serial Number Decal (under seat)
• Assembly
•Adjustments
•Part List and Drawing
_CAUTION
Read all precautions and Instruc-
tions in this manual before using
this equipment. Save this manu-
al for future reference.
WEIGHT BENCH EXERCISER
User's Manual
Patent Pending
Sears, Roebuck and Co., Hoffman Estates, IL 60179

TABLE OF CONTENTS
WARNING DECAL PLACEMENT ........................................................... 2
IMPORTANT PRECAUTIONS .............................................................. 3
BEFORE YOU BEGIN ................................................................... 4
PART IDENTIFICATION CHART ............................................................ 5
ASSEMBLY ........................................................................... 6
ADJUSTMENTS ....................................................................... 10
EXERCISE GUIDELINES ................................................................ 12
PART LIST ........................................................................... 14
EXPLODED DRAWING ................................................................. 15
ORDERING REPLACEMENT PARTS ................................................ Back Cover
FULL 90 DAYWARRANTY ........................................................ Back Cover
WARNING DECAL PLACEMENT
The warning decals shown here have
been placed on the weight bench in
the locations shown. If a decal is
missing or illegible, please call toll-
free 1-800-999-3756. Monday through
Friday, 6 a.m. until 6 p.m. Mountain
Time, to order a free replacement
decal. Place the decal on the weight
bench in the location shown.
•Misuse of this product may result In serious
injury.
•Read user's manual and follow all warnings
and operating instructions prior to use.
•Do not allow children on or around machine.
•Replace label if damaged, illegible, or removed.
2

IMPORTANT PRECAUTIONS
'_,-_WARN ING: To reduce the risk of serious injury, read the following important precau-
tions 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.
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. The weight bench is Intended for home use
only, Do not use the weight bench In any
commercial, rental, or institutional setting.
11. Do not use a barbell that is longer than six
feet with the weight bench.
4. Use the weight bench only on a level surface.
12.
13.
Always be sure there is an equal amount of
weight on each side of your barbell when
you are using it, Always keep some weight
on both ends of the barbell when adding or
removing weights to prevent the barbell from
tipping.
When you are using the leg lever, place a
barbell with the same amount of weight on
the weight rests to balance the bench_
Cover the floor beneath the weight bench to
protect the floor. 14. Always exercise with a partner. When you
5. Make sure all parts are properly tightened
each time the weight bench is used. Replace
any worn parts immediately.
6. Make sure the set screws attaching the
Olympic adapters are properly tightened
each time the adapters are used.
7, Keep children under 12 and pets away from
the weight bench at all times.
are performing bench press exercises, your
partner should stand behind you to catch the
barbell if you cannot complete a repetition,
15. Make sure that the adjustment knobs are
inserted completely and tightened into the
uprights before beginning any exercise.
16. When you put weight on the weight rests,
make sure you put at least ten pounds on the
leg lever to balance the weight bench.
8, Always wear athletic shoes for foot protec-
tion while exercising.
9. Keep hands and feet away from moving
parts.
10. The weight bench is designed to support a
maximum user weight of 300 pounds, and a
maximum total weight of 610 pounds. Do not
place more than 310 pounds, including a bar-
bell and weights, on the weight rests. Do not
place more than t50 pounds on the leg lever.
Note: The weight bench does not include a
barbell or weights,
17. Always remove the curl post from the front
leg before performing leg curls with the leg
lever.
18. Do not sit on the top end of the backrest;
this will cause the weight bench to tip.
18. 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

BEFORE YOU BEGIN
Thank you for selecting the versatileWELDER®PRO
235 weight bench. The weight bench offers an impres-
sive array of weight stations designed to develop
every major muscle group of the 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.
For your benefit, read this manual carefully before
using the weight bench. If you havequestionsafter
readingthis manual, call 1-800-4-MY-HOME ®
(1-800-469-4663). To help us assistyou,please note
the productmodel numberand serial numberbefore
calling. The model numberis 831.150300. The sedal
number can be found on a decal attached to the
weight bench (see thefrontcover of this manualfor
the locationof the decal).
Before readingfurther, please review the drawing
belowand familiarizeyourself with the parts that are
labeled.
ASSEMBLED
DIMENSIONS:
Height: 45 in.
Width: 43 in.
Depth: 71 in.
Upright
Storage Tube
Cud Pad
Leg
ght Rests
Adjustment
Knob
Backrest
Bracket
Weight
4

PART IDENTIFICATION CHART
This chart is providedto help you identifythe small parts used in assembly.The number in parenthesis below
each part refers tothe key number ofthe part,from the PART LIST on page 14 of this manual. Important:
Some parts may have been pre-assembled for shipping purposes. If you cannot find a part in the parts
bags, check to see if it has been pre-assembled. If a part is missing, call toll-free 1-800-999-3756.
f
45mm Square
Inner Cap (26)
\
25mm Square Inner Cap (28)
25mm Round Inner Cap (33)
M10 Nylon Locknut (48)
25mm Round Angle Cap (34)
M8 Washer (47)
/
M10 x 1.5mm r
Thick Washer (39) \
1/4"x 9ram
Set Screw (44)
©@
M6 Nylon Locknut (29)
M8 Nylon Locknut (31)
M4 x 16mm Screw (45)
M6 x 16mm Screw (37)
c D
M6 x 38mm Bolt (40) D
M8 x 58mm Bolt (42)
M10 x 65mm Bolt (35)
M10 x 72mm Bolt (43)
M10 x 78mm Bolt (38)
M]O Washer (46)
M6 Washer (36)
El
x I
5

ASSEMBLY
• As you assemble the weightbench, make sure all
Make Things Easier for Yourself parts are oriented as shownin the drawings.
Everythingin this manualis designedto ensure
thatthe weight bench can be assembled suc-
cessfullyby anyone. However. it is importantto
realize that the versatileweight bench has many
partsand that the assembly processwilltake
time. Most people findthat by setting aside plen-
ty oftime. assembly will go smoothly.
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requirestwo people.
•Place all parts in a cleared area and removethe
packingmaterials Do not dispose ofthe packing
materials untilassembly is completed.
•Tightenall parts as you assemblethem, unless
instructed to do otherwise.
•Forhelp identifying small parts, usethe PART
IDENTIFICATION CHART on page 5.
The following tools (not included) are required
for assembly:
•Two adjustable wrenches
• One rubber mallet
• One standard screwdriver
•One Phillips screwdriver
• Lubricant, such as grease or petroleum jelly,
and soapy water.
Assembly willbe more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
1. Before beginning assembly, make sure you
understand the information in the box
above. For helD identifvino small Darts,
use the PART IDENTIFICATION CHART.
Note: The weight bench can be adjusted to be
used with either a standard barbell or an
Olympic barbell.
Align the holesin a Crossbar Extension(5) with the
desired set of holes in the Crossbar (4). Secure the
Extension in place with two M10 x 72mm Bolts (43),
four M1Ox 1.5mm Thick Washers (39), two M10
Washers (46), and two M10 Nylon Locknuts (48).
Make sure the bolt heads and the Thick Washers
fit inside the hexagon holes in the Extension.
Repeat this step with the other Crossbar
Extension (5).
1
Olympic Width
Standard Width
5
39.
43
43
46
39
46
39 5
48
48
6

2. Press a 25mm Round Inner Cap (33) into the
tube on the Right Upright (7).
Lift the Weight Rest (9) in the Right Upright (7)
and secure it in a raised position with aWeight
Rest Knob (23).
Attach the Right Upright (7) to the right Crossbar
Extension (5) with four M10 x 78mm Bolts (38),
two Joint Plates (18), and four M10 Nylon
Locknuts(48). Do not tighten the Locknuts yet.
Repeat this step with the Left Upright (not
shown).
3. Press three 45mm Square Inner Caps (26) into
the Front Leg (2).
Attach the Front Leg (2) to the Bench Frame (1)
with two M10 x 65mm Bolts(35), two M10
Washers (46), and two M10 Nylon Locknuts (48).
Do not tighten the Locknuts yet.
4. Attach the Bench Frame (1) to the center holes in
the Crossbar (4) with two M10 x 72mm Bolts (43)
and two M10 Nylon Locknuts (48).
Tighten the MIO Nylon Locknuts (48) used in
steps 1-4.
18
26
43
43
33
"_/ 48
35
26
Center
Holes 48
7

5. 5
Press three 45mm Square Inner Caps (26) into
the Leg Lever (3). Press a 25mm Round Inner
Cap (33) into the Weight Tube (16).
Attach the Weight Tube (16) to the Leg Lever (3)
with an M8 x 58mm Bolt (42), two M8 Washers
(47), a 10mm Spacer (30), and an M8 Nylon
Locknut (31). Press a 25mm Round Angled Cap
(34) onto the end of the Weight Tube.
Lubricate an M10 x 65mm Bolt (35) with grease.
Attach the Leg Lever (3) to the Front Leg (2) with
the Bolt and an M10 Nylon Locknut (48). Do not
overtighten the Locknut; the Leg Lever must
be able to pivot easily.
6. Press four 25mm Square Inner Cap (28) into two
Backrest Tubes (12).
Attach the Backrest Tubes (12) to the Backrest
Bracket (10) withfour M6 x 38mm Bolts (40), four
M6 Washers (36), and four M6 Nylon Locknuts
(29).
7. Insert the Backrest Bracket (10) into the slot in
the Bench Frame (1).
Lubricate an MI0 x 168mm Bolt (41) with grease.
Attach the Backrest Tubes (12) to the Bench
Frame (1) with the Bolt and an M10 Nylon
Locknut (48). Do not overtighten the Locknut;
the Backrest Tubes must be able to pivot easi-
ly,
48
42
35
Lubricate
40 36 12
36
12
Lubricate 41
110
8

8. Attach the Backrest (13) to the Backrest Tubes
(12) with four M6 x 38mm Bolts (40) and four M6
Washers (36).
Attach the tether on the Adjustment Pin (25) to
the Bench Frame (1) with an M4 x 16mm Screw
(45). Insert the Pin through the Bench Frame and
the Backrest Bracket (10).
9. Attach the Seat (14) to the Bench Frame (1) with
four M6 x 16mm Screws (37).
10. Press two 25mm Square Inner Caps (28) into a
Pad Tube (19). Slide the Pad Tube into the
square hole in the Front Leg (2). Slide two Foam
Pads (20) onto the Pad Tube.
Repeat this step with the other two Pad Tubes
(19) and the Leg Lever (3).
11. Attach the Curl Pad (15) to the Curl Post (11) with
two M6 x 16mm Screws (37).
12. Make sure that all parts are property tightened
before you use the weight bench. The use of
all remaining parts will be explained in ADJUST-
MENTS, beginning on the following page.
10
11
9
13
36\
14O
14
19 19
15
11
37

ADJUSTMENTS
The weight bench is designed to be used with yourown weight set (not included).The steps below explain how
the weight bench can be adjusted. See EXERCISE GUIDELINES on page 12 for important exercise information
and refer to the accompanying exercise guide to see the correct form for each exercise. Refer also to the
exercise information accompanying your weight set for additional exercises.
Make sure all partsare prepedy tightened each timethe weight bench isused. Replaceany worn parts immediate-
ly.The weight benchcan be cleanedwith a damp clothand a mild,non-abrasivedetergent.Do not usesolvents.
ADJUSTING THE BACKREST
The Backrest (13) can be used in adecline position,
alevel position, or an inclineposition. To use the
Backrest in the decline position, remove the
Adjustment Pin (25) and lay the Backrest on the
Crossbar (4).
To use the Backrest (13) in the level position, lift the
Backrest and inserttheAdjustmentPin (25) through
the Bench Frame (1) and the top hole inthe Backrest
Bracket (10).
To use the Backrest(13) in an inclineposition, liftthe
Backrest and insert the Adjustment Pin (25) through
the Bench Frame (1) and a lower hole in the Backrest
Bracket (10).
ATTACHING WEIGHTS TO THE LEG LEVER
To use the Leg Lever (3), slidethe desired weights
(not included) onto the Weight Tube (16).
WARNING: oonot place more
than 150 _unds on the Leg Lever (3).
Weights can be stored on the tubes on the Uprights
(not shown).
ADJUSTING THE WEIGHT RESTS
To change the heightofthe Weight Rests (9), remove
the Weight Rest Knobs (23). Position the Weight
Reststo the desired heightin the Uprights(8, 7 [not
shown])and secure themwiththe Weight Rest Knobs.
WARNIN G: A,waysactboth
Weight Rests (9) at the same height; Make sure
the Weight Rest Knobs (23) are inserted into
both the Upright (7or 8) and the Weight Rest.
16..
Weight
23
10

ADJUSTING THE BENCH WIDTH
To adjust the width ofthe bench to use either a stan-
dard barbell or an Olympic barbell, remove the indi-
cated M10 x 68ram Bolts (39) from the Crossbar
Extensions (5).
Refer to assembly step 1 for instructionson how to
reassemble the Crossbar (4) at the desired width.
ATTACHING THE CURL POST
For some exercises, the Curl Post (11) must be
attached to the weight bench. Remove the 45mm
Square Inner Cap (26) from the Front Leg (2).
Slide the Curl Post (11) into the Front Leg (2).Align
one of the adjustment holes in the Curl Post with the
adjustment hole in the Front Leg. Tighten the Curl
Post Knob (24) into the adjustment hole in the Front
Leg. Make sure that you fully tighten the Knob.
Note: When the Curl Post (11) is not in use, the
45mm Square Inner Cap (26) should be inserted
into the Front Leg (2).
OLYMPIC WEIGHT ADAPTER
Press a 48mm Round Inner Cap (32) into the Olympic
Adapter (17). Attach the Olympic Adapter to the
Weight Tube (16) with a 1/4" x 9mm Set Screw (44).
Make sure the Set Screw is on the bottom of the
Adapter.
4
11
39
2
11

EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
To increasethe size and strengthof your muscles,
pushthem close to theirmaximum capacity.Your mus-
cleswill continuallyadapt and grow as you progres-
sively increasethe intensityof yourexemise. You can
adjustthe intensitylevel of an individualexemise in
twoways:
• by changingthe amount of resistanceused
•by changingthe numberof repetitionsor sets per-
formed. (A =repetition" is one completecycleof an
exercise, such as one sit-up.A =set"is a series of
repetitions.)
The proper amountof resistancefor each exercise
depends uponthe individualuser.You mustgauge
your limitsand selectthe amount of resistancethat is
rightfor you. Begin with 3 sets of 8 repetitionsfor each
exercise you perform. Rest for 3 minutesafter each
set. When you can complete 3 sets of 12 repetitions
withoutdifficulty,increasethe amountof resistance.
Toning
You can tone yourmuscles by pushing them to a mod-
erate percentage of theircapacity.Select a moderate
amountof resistance and increase the numberof rep-
etitionsin each set. Complete as many sets of 15 to
20 repetitionsas possiblewithout discomfort.Rest for
1 minuteaftereach set. Work your musclesby com-
pletingmore sets rather than by using highamountsof
resistance.
Weight Loss
To lose weight, use a low amountof resistanceand
increase the number of repetitionsin each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
Cross Training
Cross trainingis an efficient way to get a complete and
well-balanced fitness program.An example of a bal-
anced programis:
•Plan strengthtrainingworkoutson Monday,
Wednesday, and Friday.
•Plan 20 to 30 minutesof aerobic exercise, such as
running on a treadmillor riding on an ellipticalor
exercise bike, on Tuesday and Thursday.
•Rest from bothstrengthtrainingand aerobic exercise
for at least one fullday each week to give yourbody
time to regenerate.
The combination of strength training and aerobic exer-
cise will reshape and strengthen your body, plus devel-
op your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the exact lengthof time for each workout,
as well as the number of repetitions or sets completed,
is an individual matter. It is important to avoid overdo-
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
Begineach workoutwith5 to 10 minutesofstretching
and lightexercise to warm up. Warming up prepares
your bodyfor more strenuousexercise by increasing
circulation,raising your bodytemperatureand deliver-
ingmore oxygen to yourmuscles.
WORKING OUT
Each workout should include 6 to 10 different exemis-
es. Select exercises for every major musclegroup,
emphasizingareas that you wantto develop most.To
give balance and varietyto yourworkouts,vary the
exercises from sessionto session.
Schedule your workoutsfor 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
Maintaining proper form is an essentialpart of an
effective exercise program. This requiresmoving
throughthefull range of motionfor each exercise,and
movingonlythe appropriateparts ofthe body.
Exercising in an uncontrolledmannerwill leave you
feeling exhausted. On the exercise guide accompany-
ingthis manual you willfindphotographsshowingthe
correctform for several exercises, and a listof the
musclesaffected. Refer to the muscle charton the
next page to findthe names ofthe muscles.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
each repetition should last about half as long as the
return stage. Proper breathing is important. Exhale
during the exertion stage of each repetition and inhale
during the return stroke. Never hold your breath.
12

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.
• Rest for one minute after each set for a toning work-
out.
• 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.
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 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.
STAYING MOTIVATED
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.
-S
T
X
MUSCLE CHART
A. Stemomastoid (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)
L. Anterior Deltoid (shoulder)
M. RectusAbdominus (stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
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 LISTmModel NO. 831.150300 R0703B
Key No. Qty. Description Key No. Qty. Description
1 1 BenchFrame 27 2 ExtensionBushing
21 Front Leg 28 10 25mm Square Inner Cap
3 1 Leg Lever 29 4 M6 Nylon Locknut
4 1 Crossbar 30 1 10mm Spacer
52 Crossbar Extension 31 1 M8 Nylon Locknut
6 2 Crossbar Cap 32 1 48mm Round Inner Cap
7 1 Right Upright 33 3 25mm Round Inner Cap
8 1 Left Upright 34 1 25mm Round Angled Cap
9 2 Weight Rest 35 3 M10 x 65mm Bolt
10 1 Backrest Bracket 36 8 M6 Washer
11 1 Curl Post 37 6 M6 x 16mm Screw
12 2 Backrest Tube 38 8 M10 x 78mm Bolt
13 1 Backrest 39 8 M10 x 1.5mm Thick Washer
14 1 Seat 40 8 M6 x 38mm Bolt
15 1 Curl Pad 41 1 M10 x 168mm Bolt
16 1 Weight Tube 42 1 M8 x 58mm Bolt
17 1 Olympic Adapter 43 6 M10 x 72mm Bolt
18 4 Joint Plate 44 1 1/4" x 9mm Set Screw
19 3 Pad Tube 45 9 M4 x 16mm Screw
20 6 Foam Pad 46 6 M10 Washer
21 2 Weight Rest Cap 47 2 M8 Washer
22 2 Square Bushing 48 18 M1O Nylon Locknut
23 2 Weight Rest Knob # 1 User's Manual
24 1 Curl Post Knob # 1 Exercise Guide
25 1 Adjustment Pin # 3 Allen Wrench
26 6 45mm Square Inner Cap # 1 Grease Pack
Note: "#"Indicatesa non-illustrated part. Specifications are subjectto change without notice. See the back cover
ofthis manual for informationon orderingreplacement parts.If a part is missing,calltoll-free 1-800-999-3756.
14

EXPLODED DRAWINGBModel No. 831.150300
15
40
48
48 37
10
40 ', 41
38 45
48
R0703B
28
4O
9
22
48
26 24
48 33
15

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®Mama Registrada /_Marca de F_briea / SMMarca de Servieio de Sears, Roebuck and Co,
FULL 90 DAY WARRANTY
For 90 days from the date of purchase, if failure occurs due to defect in materialor workmanship in this
WEIGHT BENCH EXERCISER, contactthe nearest Sears Service Center throughoutthe United States
and Sears willrepair or replacethe WEIGHT BENCH EXERCISER, free of charge.
This warranty does not apply when the WEIGHT BENCH EXERCISER is used commercially or for
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