Weider 340 L User manual

4-
Model No. 831.15925.2
Serial No.
Write the serial number in the
space above for future reference.
Serial Number Decal
(under the seat)
• Assembly
•Operation
• Maintenance
• Part List and Drawing
Sears, Roebuck and Co.
Hoffman Estates, IL 60179
WEIGHT BENCH EXERCISER
User's Manual

TABLE OF CONTENTS
WARNING DECAL PLACEMENT .............................................................. 2
IMPORTANT PRECAUTIONS ................................................................ 3
BEFORE YOU BEGIN ...................................................................... 4
PART IDENTIFICATION CHART .............................................................. 5
ASSEMBLY .............................................................................. 6
ADJUSTMENT ........................................................................... 11
EXERCISE GUIDELINES .................................................................. 13
PART LIST .............................................................................. 14
EXPLODED DRAWING .................................................................... 15
ORDERING REPLACEMENT PARTS .................................................. Back Cover
90 DAY FULL WARRANTY .......................................................... Back Cover
WARNING DECAL PLACEMENT
This drawing shows the location(s) of the warning decal(s).
If a decal is missing or illegible, call 1-877-992-5999
and request a free replacement decal. Apply the decal
in the location shown. Note: The decal(s) may not be
shown at actual size.
Crutch and spotters
must be used in the
forward position.
• Misuse of this machine may result in serious injury.
=Read user's manua| prior to use and follow a|| warnings
and instructions.
•Do not a|low children on or around machine.
and hair free and clear of
Keep body, c|othing,
o
a|| moving parts. . . _ _ "!
_llegible, or removed.
User Weight: Max 300 LBS
Weight Crutch: Max 210 LBS
Leg Developer: Max 130 LBS
Weight Carriage: Max 130 LBS
Chest Fly Per Arm: Max 40 LBS
Product may not offer aft listed exercises.
2

iMPORTANT PRECAUTIONS
WARNING: Toreducethe.skofse.ousnjory,reada,important precautions and
instructions in this manual and all warnings on the weight bench before using the weight bench.
Sears assumes no responsibility for personal injury or property damage sustained by or through
the use of this product.
.
.
=
.
5.
.
,
.
Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or per-
sons with pre-existing health problems.
Use the weight bench only as described in
this manual.
it is the responsibility of the owner to
ensure that all users of the weight bench
are adequately informed of all precau-
tions.
The weight bench is intended for home
use only. Do not use the weight bench in a
commercial, rental, or institutional setting.
Keep the weight bench indoors, away from
moisture and dust. Do not put the weight
bench in agarage or covered patio, or near
water.
Place the weight bench on alevel surface,
with a mat beneath it to protect the floor or
carpet. Make sure that there is enough dear-
ance around the weight bench to mount,
dismount, and use it.
inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
The weight bench is designed to support a
maximum user weight of 300 Ibs. (136 kg)
and a maximum total weight of 510 Ibs (231
kg). Do not place more than 210 Ibs (95 kg),
including a barbell, on the weight rests. Do
.
10.
11.
12.
13.
14.
15.
16.
not place more than 130 Ibs (59 kg) on the
leg lever. Note: The weight bench does not
include abarbell or weights.
Always keep children under age 12 and
pets away from the weight bench.
Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the weight bench. Wear athletic
shoes for foot protection while exercising.
Always keep hands and feet away from mov-
ing parts.
Before you use the weight bench, make sure
that the backrest brace is fully inserted into
a slot in the frame.
Before you use the weight rests, make sure
that the weight rest pins are fully inserted
through the weight rests and through the
uprights.
Do not use a barbell that is longer than 6 ft.
(1.8 m) with the weight bench.
Always exercise with apartner. When you
perform the bench press exercise, your part-
ner should stand behind you to catch the
barbell if you cannot complete arepetition.
Over exercising may result in serious injury
or death. If you feel faint or if you experience
pain while exercising, stop immediately and
cool down.
3

BEFORE YOU BEGIN
Thank you for selecting the versatile WELDER PRO TM
340 L Mid-width weight bench. The 340 L Mid-width
weight bench offers a selection of exercise stations
designed to develop the major muscle groups 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 have questions after
reading this manual, please see the back cover of this
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 parts that are
labeled.
Upright
Weight Rest !_
Curl Pad
Leg Lever
Weight Clip
Weight Tube
ASSEMBLED DIMENSIONS:
Height: 4 ft. 6 in. (138 cm)
Width: 3 ft. 4 in. (101 cm)
Depth: 6 ft. 1 in. (185 cm)
Weight Rest Pin
Backrest
Backrest Brace
Seat
Curl Post Knob
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 near the end of this manual. IMPORTANT: If you cannot
find a part in the hardware kit, check to see if it has been preassembled. If a part is missing, please call
1=877=992=5999. To avoid damaging parts, do not use power tools for assembly.
N
M6 Washer (42)
M8 Washer (48)
M8 Curved
Washer (33)1
M10 Washer (35)
M8 x 16mm
Screw (26)
M10 x 18mm
Screw (36)
M8 Locknut
(31)
M10 Locknut
(37)
ST4.2 x
16mm
Screw (17)
M6 x 25mm Screw (39)
-)
M10 x 45mm Carriage Bolt (40)
M6 x 48mm Screw (41)
M8 x 48mm Screw (47)
M8 x 63mm Bolt (38)
M10 x 70mm Carriage Bolt (34)
I
MIO x 82mm Bolt (45)
q
M8 x 83mm Bolt (44)
03
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5

ASSEMBLY
Assembly requires two persons.
Because of its size and weight, assemble the
weight bench in the location where it will be
used. Make sure that there is enough clear-
ance to walk around the weight bench as you
assemble it.
Place all parts in a cleared area and remove
the packing materials. Do not dispose of the
packing materials until you complete all
assembly steps.
To identify small parts, see page 5.
The following tools (not included) may be
required for assembly:
two adjustable wrenches
one standard screwdriver
one Phillips screwdriver _===_
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.
,
Orient the Front Stabilizer (2) so that the
indented square holes face the floor.
Attach the Front Leg (4) to the Front Stabilizer
(2) with two M10 x 70mm Carriage Bolts (34)
and two M10 Locknuts (37). Do not tighten the
Locknuts yet.
Tighten an M8 x 48mm Screw (47) with an M8
Washer (48) into the Front Stabilizer (2) and the
Front Leg (4). Do not tighten the Screw yet. Square
Holes ,,
Y
34
6

.Attach the Front Leg (4) to the Frame (1) with
two M8 x 63mm Bolts (38), two M8 Curved
Washers (33), and two M8 Locknuts (31). Do
not tighten the Locknuts yet. 4
33
31
.%31
.Orient the Rear Stabilizer (3) so that the warn-
ing decals are facing upward.
Attach the Rear Stabilizer (3) to the Frame (1)
with two M10 x 45mm Carriage Bolts (40) and
two M10 Locknuts (37).
See step 1. Tighten the MIO Locknuts (37)
and the M8 × 48mm Screw (47).
See step 2. Tighten the M8 Locknuts (31).
Warning
Decals
37
40
3
.Orient the Seat (18) as shown.
Attach the Seat (18) to the Frame (1) with four
M6 x 25mm Screws (39).
18
39
7

5. 5
Orient the Backrest Frames (16) so that the
welded tubes are in the positions shown.
Apply a small amount of the included grease to
an M10 x 180mm Bolt (43). Attach the Backrest
Brace (15) to the Backrest Frames (16) with the
Bolt, two M10 Washers (35), and an M10
Locknut (37). Do not tighten the Locknut yet.
Orient the Backrest (19) as shown.
Attach the Backrest (19) to the Backrest
Frames (16) with four M6 x 48mm Screws (41)
and four M6 Washers (42). Do not tighten the
Screws yet.
43
Grease
19
16
35
_37
.Apply a small amount of grease to an M10 x
180mm Bolt (43), Attach the Backrest Frames
(16) to the Frame (1) with the Bolt, two M10
Washers (35), and an M10 Locknut (37), Do
not overtighten the Locknut; the Backrest
Frames should pivot easily.
Insert the end of the Backrest Brace (15)into
one of the slots in the Frame (1).
See step 5. Tighten the M10 Locknut (37)
and the four M6 × 48ram Screws (41). Do not
overtighten the Locknut; the Backrest Brace
(15) should pivot easily.
43
Grease
35
.Apply a small amount of grease to an M10 x
82mm Bolt (45), Attach the Leg Lever (5) to the
Front Leg (4) with the Bolt and an M10 Locknut
(37). Do not overtighten the Locknut; the
Leg Lever should pivot easily.
Attach the Weight Clip (8) to the weight tube on
the Leg Lever (5).
5
37
8

8. 8 23
Insert a Pad Tube (21) through the Front Leg
(4).
Slide two Foam Pads (22) onto the Pad Tube
(21). Then, press two Pad Caps (23) into the
ends of the Pad Tube.
Attach the remaining Pad Tubes (not
shown), Foam Pads (22), and Pad Caps (23)
to the Leg Lever (5) in the same way.
5
22
23 23
21
22
9. Attach the Curl Pad (20) to the Curl Post (6)
with two M6 x 25mm Screws (39). 20
10. Insert the Curl Post (6) into the Front Leg (4).
Tighten the Curl Post Knob (24) into the Front
Leg and into one of the adjustment holes in the
Curl Post. Make sure that the Curl Post Knob
is inserted through one of the adjustment
holes.
10
9

11. Insert a Base Stabilizer (9) into the Base (7).
Attach the Base Stabilizer with five M10 x
18mm Screws (36) and five M10 Washers (35).
Attach the other Base Stabilizer (9) to the
Base (7) in the same way.
11
36 36
35 36
12. Slide one of the Uprights (11) onto the Base (7).
Attach the Upright with an M8 x 83mm Bolt
(44), an M8 Locknut (31), four M8 x 16mm
Screws (26), and six M8 Curved Washers (33).
Attach the other Upright (11) to the Base (7)
in the same way.
/11
7
o
o
o
o
o
o
o
o
33 26
44
13. Attach the tether on a Weight Rest Pin (13) to
the underside of a Weight Rest (12) with an
ST4.2 x 16mm Screw (17).
Hold the Weight Rest (12) on the indicated
side of an Upright (11), and align the Weight
Rest with one of the adjustment holes in the
Upright. Insert the Weight Rest Pin (13) through
the Weight Rest and the Upright.
Attach the other Weight Rest (12) to the
other Upright (11) in the same way. Attach
both Weight Rests at the same height.
14. Make sure that all parts are properly tight-
ened before you use the weight bench.
13
10

ADJUSTMENT
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 13 for impor-
tant information about how to get the most benefit from your exercise program. Also, refer to the accompanying
exercise guide to see the correct form for several exercises.
Make sure all parts are properly tightened each time you use the weight bench. Replace any worn parts immedi-
ately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use
solvents.
USING THE CURL PAD
To use the Curl Pad (20), insert the Curl Post (6)
into the Front Leg (4), and tighten the Curl Post
Knob (24) into the Front Leg and into one of the
adjustment holes in the Curl Post. Make sure that
the Curl Post Knob is inserted into one of the
adjustment holes.
When performing exercises that do not require the
Curl Pad (20), remove the Curl Post Knob (24) and
the Curl Post (6).
ADJUSTING THE BACKREST
To change the angle of the Backrest (19), lift the
Backrest and insert the Backrest Brace (15) into a
different slot in the Frame (1).
19
1 Slot
USING THE LEG LEVER
To use the Leg Lever (5), slide a weight plate (not
included) onto the weight tube on the Leg Lever.
Then, secure the weight plate with the Weight Clip
(8).
Weight
11

ADJUSTING THE WEIGHT RESTS
To adjust the height of the Weight Rests (12), first
remove the Weight Rest Pins (13).
Hold a Weight Rest (12) on the indicated side of
an Upright (11), and align the Weight Rest with the
desired adjustment hole in the Upright. insert the
Weight Rest Pin (13) through the Weight Rest and
the Upright.
Adjust the other Weight Rest (12) in the same
way.
1
12\13
12

EXERCISE GUiDELiNES
FOUR TYPES OF STRENGTH WORKOUTS
Note: A "repetition" is one complete cycle of an exer-
cise, such as one sit-up. A "set" is a series of
repetitions.
Muscle Building--Work your muscles near their max-
imum capacity and progressively increase the intensity
of your exercise. Adjust the intensity level of an individ-
ual exercise as follows:
o Change the amount of resistance used.
o Change the number of repetitions or sets performed.
Use your own judgment to determine the amount of
resistance that is right for you. Begin with 3 sets of 8
repetitions 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 resistance.
Toning--Tone your muscles by working them to a
moderate percentage of their capacity, Select a mod-
erate amount of resistance 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 resistance.
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.
Cross Training--Combine strength training and aero-
bic exercise by following this type of program:
o Strength workouts on Monday, Wednesday, and
Friday.
o 20 to 30 minutes of aerobic exercise on Tuesday
and Thursday.
o One full day of rest each week to give your body
time to regenerate.
WORKOUT GUIDELINES
Familiarize yourself with the equipment and learn the
proper form for each exercise. Use your own judgment
to determine the appropriate length of time for each
workout, and the numbers of repetitions and sets to
complete. Progress at your own pace and be sensitive
to your body's signals. Follow each strength workout
with at least one day of rest.
Warming Up--Start with 5 to 10 minutes of stretching
and light exercise, A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Working Out--Include 6 to 10 different exercises in
each workout. Select exercises for every major muscle
group, emphasizing areas that you want to develop, To
give balance and variety to your workouts, vary the
exercises from workout to workout.
Cooling Down--Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.
EXERCISE FORM
Move through the full range of motion for each exer-
cise and move only the appropriate parts of the body.
Perform the repetitions in each set smoothly and with-
out pausing. The exertion stage of each repetition
should last about half as long as the return stage.
Exhale during the exertion stage of each repetition and
inhale during the return stroke. Never hold your
breath.
Rest for a short period of time after each set:
o Muscle Building--Rest for three minutes after each
set.
o Toning--Rest for one minute after each set.
o Weight Loss--Rest for 30 seconds after each set.
STAYING MOTIVATED
For motivation, keep a record of each workout. Write
the date, the exercises performed, the resistance
used, and the numbers of sets and repetitions com-
pleted. Record your weight and key body
measurements once a month. To achieve good results,
make exercise a regular and enjoyable part of your
life.
13

PART LiST Model No. 831.15925.2 Rll10A
Key No. Qty. Description Key No. Qty. Description
1 1 Frame 27 2 Leg Lever Bushing
2 1 Front Stabilizer 28 1 25mm Round Inner Cap
3 1 Rear Stabilizer 29 4 25mm Square Inner Cap
4 1 Front Leg 30 2 48mm Round Inner Cap
5 1 Leg Lever 31 4 M8 Locknut
6 1 Curl Post 32 2 Backrest Brace Bushing
7 1 Base 33 14 M8 Curved Washer
8 1 Weight Clip 34 2 M10 x 70mm Carriage Bolt
9 2 Base Stabilizer 35 14 M10 Washer
10 4 Foot 36 10 M10 x 18mm Screw
11 2 Upright 37 7 M10 Locknut
12 2 Weight Rest 38 2 M8 x 63mm Bolt
13 2 Weight Rest Pin 39 6 M6 x 25mm Screw
14 2 70mm Round Inner Cap 40 2 M10 x 45mm Carriage Bolt
15 1 Backrest Brace 41 4 M6 x 48mm Screw
16 2 Backrest Frame 42 4 M6 Washer
17 6 ST4.2 x 16mm Screw 43 2 M10 x 180mm Bolt
18 1 Seat 44 2 M8 x 83mm Bolt
19 1 Backrest 45 1 M10 x 82mm Bolt
20 1 Curl Pad 46 1 25mm Round Outer Cap
21 3 Pad Tube 47 1 M8 x 48mm Screw
22 6 Foam Pad 48 1 M8 Washer
23 6 Pad Cap * - User's Manual
24 1 Curl Post Knob * - Exercise Guide
25 6 35mm x 60mm Outer Cap * - Grease Packet
26 8 M8 x 16mm Screw
Note: Specifications are subject to change without notice. For information about ordering replacement parts, see
the back cover of this manual, if a part is missing, please call 1-877-992-5999. *These parts are not illustrated.
14

EXPLODED DRAWING Model No. 831.15925.2 Rll10A
23
20
22
19
41
23
32
16
29
15
25
39 18 25
27
37
46
24
13
o
17 o
o
o
o
12 o
11_- o
44 26
35
9
31
25
35
I
17
6 36
37
39 21
22
21
22
23
d
22
40
23
25
13
17
26
33
44
36
35 36 ._
lO)
17
3
25
15

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TOpurchase a protection agreement (U.S.A.)
or maintenance agreement (Canada)on a product serviced by Sears: iiiiiiiiiiiiiiiiii
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® Registered Trademark /TMTrademark /SMService Mark of Sears Brands, LLC
® Marca Registrada /TMMarca de F&brica /SMMarca de Servicio de Sears Brands, LLC
90 DAY FULL WARRANTY
If this Weight Bench Exerciser fails due to a defect in material or workmanship within 90 days of the
date of purchase, call 1-800-4-MY-HOME ®(1-800-469-4663) to arrange for free repair (or replacement
if repair proves impossible).
This warranty does not apply when the Weight Bench Exerciser is used commercially or for rental pur-
poses.
This warranty gives you specific legal rights, and you may also have other rights which vary from state
to state.
Sears, Roebuck and Co., Hoffman Estates, IL 60179
JJ
Part No. 306186 R1110A Printed in China © 2010 ICON IP, Inc.