Weider PRO 202 User manual

Model No. 831.150260
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 manual
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 ....................................................................... 8
EXERCISE GUIDELINES ................................................................ 9
PART LIST/EXPLODED DRAWING ........................................................ 11
ORDERING REPLACEMENT PARTS ................................................ Back Cover
FULL 90 DAY WARRANTY ....................................................... Back Cover
WARNING DECAL PLACEMENT
The decal shown here has been
placed on the weight bench. If the
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. Apply the decal in
the location shown.
Misuse ofthis product may resultin serious injury.
• Read user's manual and follow all warnings
and operating instructions prior to use.
•Do not allow children on or around machine.
or removed,

IMPORTANT PRECAUTIONS
_Ar'_mL m|Lm*'b
a_ VV/,_,Ir%IMII_I_I; 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.
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.
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.
.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 1t0 pounds of weight with the
weight bench.
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 inserted into the pivot bracket and the frame
protect the floor, before exercising.
5. Make sure all parts are properly tightened 11. If you feel pain or dizziness at any time while
each time the weight bench is used. Replace exercising, stop immediately and begin cool-
any worn parts immediately, 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 selectingthe versatileWELDER®PRO
202 weightbench. The weight bench isdesigned 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.
For your benefit, read this manual carefully before
using the weight bench, Ifyou have questionsafter
reading thismanual, call 1-800-4-MY-HOME®
(1-800--469-4663). To help us assistyou, 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 readingfurther,please review the drawing
below and familiarize yourself with the parts that are
labeled.
ASSEMBLED
DIMENSIONS:
Height: 54 in.
Width: 18 in.
Depth: 40 in.
Dumbbell
Dumbbell Storage Rack
Backrest
Seat
Foam Pad
Front Leg
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.
M10 Large Washer (27)
M10 Washer (20)
M10 Nylon Locknut (19)
M6 Washer (22)
M10 x 20mm Bolt (25)
M6 x16ram Bolt (24)
M4 x 16mm Screw (28)
M6 x 60mm Bolt (31)
M10 x 63mm Bolt (30)
M10 x 63ram Carriage Bolt (18)
M10 x 70ram Bolt (28)
M10 x 85mm Bolt (23)
5

ASSEMBLY
Make Things Easier for Yourself
This manual isdesigned to ensurethat the
weightbench can be assembledsuccessfully
by anyone. Most people findthat by setting
aside plentyoftime, assemblywill go smoothly.
Before beginning assembly, carefully read the
following information and instructions:
•Assembly requires two people.
•For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
•As you assemble the weight bench, make sure all
parts are oriented as shownin the drawings.
• Place all parts in aclearedarea 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 adjustable wrenches
•One rubber mallet
•One standard screwdriver
•One Phillips screwdriver
•Lubricant, such as grease or petroleum jelly,
and soapy water.
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.
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).
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.
2. Press four 5Omm 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.
Attach the Frame (1) to the Front Leg (2) with two
M1Ox 63mm Bolts (30), two M10 Large Washers
(27), and two M10 Nylon Locknuts(19). Do not
tighten the Locknuts yet.
29
12
18
2 13
1 Slot SIotj---_.
27
13 19 20
6

3,
4,
Press two 50mm Round Outer Caps (12) onto the
ends of the Silver Stabilizer (4).
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 waming decal, and the Rear Leg are orient-
ed as shown. Do not tighten the Locknuts yet.
Attach the Rear Leg (3) to the Frame (1) with two
M10 x 20mm Bolts (25) and two M10 Washers
(20),
Tighten the M10 Nylon Locknuts (19) used in
steps 1-3.
Press two 25mm Square Inner Caps (11) into a
Pad Tube (10).
Slide the Pad Tube (10) into the Front Leg (2).
Wet the ends of the Pad Tube withsoapy water.
Slide two Foam Pads (9) onto the ends of the
Pad Tube.
Repeat this step with the other Pad Tube (10),
5. Press a 25mm x 50mm Inner Cap (15) into the
Backrest Frame (5).
Attach the Pivot Bracket (6) to the Backrest
Frame (5) with two M!0 x 70mm Bolts (26) and
two M10 Nylon Locknuts (19). Do not tighten the
Locknuts yet.
Insert the Pivot Bracket (6) into the slot in the
Frame (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.
Attach the tether on the Locking Pin (21) to the
bottom of the Frame (1) with the M4 x16mm
Screw (28).
Insert the Locking Pin (21) into the Frame (1) and
through an adjustment hole in the Pivot Bracket
(6).
See the inset drawing. Attach an MI0 x20mm
Bolt (25) and an M10 Nylon Locknut (19) to the
last hole in the Pivot Bracket (6),
Tighten the M10 Nylon Locknuts (19) used in
step 5.
3
18
12
_4
7
Indents
Warning
Decal
19
19 3 20_
25
10
11
9
10
9
6
5;._e I
26f
519
19
23

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.
8. Attach the Seat (8) to the Frame (1) withfour M6
x 60mm Bolts(31) and four M6 Washers (22). Be
sure the wide end of the Seat is on the side
shown.
Set the Dumbbells (not shown) ontothe dumbbell
storage racks on the Frame (1).
9. Make sure all parts are properly tightened
before you use the weight bench.
\\
24
__/Vide
End
DsUtomrbbell_
Rackg 22_
31 31
ADJUSTMENTS
This sectionexplains how to adjustthe 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 tightenedeach time the weight bench is used.Replaceany worn parts immediate-
ly.The weightbenchcan be cleanedwitha damp clothand a mild,non-abrasivedetergent.Do notuse solvents.
ADJUSTING THE BACKREST
The Backrest (7) can be used in a declined, alevel,
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).
WARNING: A,waysmake sure the
Locking Pin (21) is fully inserted through the
Frame (1)and the Pivot Bracket (6).
7
1
Adjustment
Holes
8

EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
To increasethe size and strengthof your muscles,
pushthem close to their maximumcapacity,Yourmus-
cleswill continuallyadapt and grow as you progres-
sively increasethe intensityof yourexercise.You can
adjustthe intensity level of an individualexercise in
twoways:
• by changingthe amountof resistanceused
•by changingthe number ofrepetitionsor sets per-
formed. (A =repetition" is one completecycle of 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 your muscles by pushing them to amod-
erate percentage of theircapacity.Select a moderate
amount of resistanceand increase the number of rep-
etitionsin each set. Complete as many sets of 15 to
20 repetitionsas possiblewithout discomfort.Rest for
1 minuteafter each set. Work your musclesby com-
pletingmore sets rather than by usinghigh amountsof
resistance.
Weight Loss
To lose weight, use a low amountof resistance and
increase the number of repetitionsin each sat.
Exercise for 20 to 30 minutes, restingfor a maximum
of 30 seconds between sets.
Cross Training
Cross training is an efficient way to get a complete and
well-baJanced 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.
•Rest from both strength training and aerobic exercise
for at least one full day each week to give your body
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
Determiningthe exact length of 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
Begin each workoutwith 5 to 10 minutesof stretching
and lightexerciseto warm up.Warming up prepares
yourbodyfor more strenuousexercise by increasing
circulation,raising your bodytemperature and deliver-
ingmore oxygento yourmuscles.
WORKING OUT
Each workout should include 6 to 10 different exercis-
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.
Schedule yourworkoutsfor 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 properform is an essential part of an
effective exercise program. This requiresmoving
throughthe full range of motionfor each exercise,and
movingonlythe appropriateparts of the body.
Exercisingin an uncontrolledmannerwillleave you
feeling exhausted. On the exercise guide accompany-
ing this manual you willfind photographsshowingthe
correctform for several exercises,and a listof the
musclesaffected. Refer to the musclechart on the
next page to findthe names ofthe muscles.
The repetitions in each set should be performed
smoothlyand withoutpausing. 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 retum stroke. Never hold your breath.
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.
• 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 workoutwith 5 to 10 minutes of stretching.
Includestretches for both your arms and legs. Move
slowlyas 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.
D
LQ
S
T
V
W
MUSCLE CHART
A. Sternomastoid (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)
10

PART LIST/EXPLODED DRAWING-ModelNo.631.150260 R0703A
18
12
4"'_19 3
21 13
28
11
12
3O
_/19
29
18
11
12
Key No. Qty. Description Key No. Qty. Description
1 1 Frame 18 4 M10 x 63mm Carriage Bolt
2 1 Front Leg 19 10 M10 NylonLocknut
3 1 Rear Leg 20 2 M10 Washer
4 1 SilverStabilizer 21 1 LockingPin
5 1 Backrest Frame 22 4 M6 Washer
6 1 Pivot Bracket 23 1 M10 x 85mm Bolt
7 1 Backrest 24 4 M6 x 16mm Bolt
8 1 Seat 25 3 M10 x 20mm Bolt
9 4 Foam Pad 26 2 M10 x 70mm Bolt
10 2 Pad Tube 27 2 M10 LargeWasher
11 4 25mm Square InnerCap 28 1 M4 x 16mm Screw
12 4 5OmmRound Outer Cap 29 1 Black Stabilizer
13 4 50mm Square InnerCap 30 2 M10 x 63mm Bolt
14 1 45mm Square InnerCap 31 4 M6 x 60mm Bolt
15 1 25mm x 50mm Inner Cap # 1 User's Manual
16 2 5-pound Dumbbell # 1 Exercise Guide
17 2 3-poundDumbbell # 1 Grease Pack
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

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FULL 90 DAY WARRANTY
f
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 warrantydoes notapplywhen the WEIGHT BENCH EXERCISER is used commerciallyor for
rental purposes.
This warrantygives you specificlegal rights,and you may also have otherrightswhichvary 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.