Weider PRO 290 W User manual

www,weiderfltnessocom
Sears Model Non 831o1589t .1
Kmart Model No, WEBE0938J
Serial No,
Write the serial number in the
space above for future reference,,
Decal
QUESTIONS?
If you have questions, or if parts are
missing, DO NOT CONTACT THE
STORE; please contact Customer
Care,
IMPORTANT:Please register this
product(see the limited warranty
on the back cover of this manual)
before contactingCustomer Care°
SEARS CUSTOMERS:
1-800-4-1VlY-HOMEc_
(I,800,A69-4663)
KMART CUSTOMERS:
1-877-992-5999
Mon,,-FrL,6aom.-6 p.m, MT
Sat. 8a,m.-4 p.m, MT
: ::_ L:: •: ,¸• : ::•_:/: : _/i L ¸:::L
:ttons in this manual before using :: ::
290
USER'S
/
W
MANUAL
\ "._ ...... r.-.-.-r4",_',_" /

TABLE OF CONTENTS
WARNING DECAL PLACEMENT ........................................................................ 2
IMPORTANT PRECAUTIONS ...................................................................... 3
BEFORE YOU BEGIN ............................................................................................. 4
PART IDENTIFICATION CHART .................................................................... 5
ASSEMBLY ................................................................................................ 6
ADJUSTMENT .......................................................................................... 10
EXERC ISE GUIDELINES ......................................................................................... 12
PART LIST ........................................................................................ ! 4
EXPLODED DRAWING ........................................................................... 15
ORDERING REPLACEMENT PARTS ...................................................... Back Cover
LIMITED WARRANTY ...................................................................... Back Cover
WARNRNG DECAL PLACEMENT
This drawing shows the location(s) of the warning
deca!(s), If a decal ts missing or illegible, see
the front cover of this manual and request a
free replacement decal. Apply the decal tn the
location shown, Note: The decal(s) may not be
shown at actual size.
=WARNING
eep handsand]
ingotsclearof /
_h,s area, J

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 usingyour weight bench.
ICON assumes no responsibility for personal injuryor property damage sustained by or through the
use Ofthts product. ......................
consult your physician. This is especially
Important for persons over age 35 or per-
sons with pre-existing health problems,
:this manual,
11_Always place the same amount of weight on
both ends of the barbell. While adding or
removing weights, always keep some weight
on both ends of the barbell to prevent the
barbell from tipping. Always secure weights
with the weight collars.
:3. i!lt Isthe responsibil!ty ofthe owner to ensure
ithat all users of the weight bench are ade-
quataly informed of all precautions.
4.: The weight bench Is Intended for home use
only. Do not use'the weight bench tn any
Commercial, rental, or lnstltuttonal setting.
5.' Keep the weight bench indoors, away from
moisture and dust. Place the weight bench
on alevel 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,
!:i'i "
6. inspect and properly tighten all parts regular-
ly,:Replace any worn parts Immediately.
7. Keep children under age 12 and pets away
from the weight bench.at all times.
12. The weight bench is designed to support a
maximum user weight of 300 Ibs. (136 kg)
and a maximum total weight of 410 Ibs. (186
kg). Do not place more than 110 Ibs. (50 kg),
including a barbell and weights, on the
weight rests. Do not place more than 110 Ibs.
(50 kg) on the weight carriage, Donot place
more than 50 Ibs, (23 kg) on the leg lever,
13, Always remove the curl post and the let
tower from the front leg before using the leg
lever.
14, Before using the leg lever, place a barbell
with the same amount of weight on the
weight rests to balance the bench,
Before using the backrest in an inclined
position or a level position, make sure that
the backrest support is inserted fully into the
uprights and that it is turned to the locked
position,
8,
!9.
Keep handsand feet away from moving
parts. .............
Alwayswear athletic shoes for foot protec-
tion while using the weight bench,,
10. Do not use a barbell that is longer than 5 ft.
(1,5 m} with the weight bench.
18,
17,
Over exercising may result tnserious Injury
or death. If you feel faint or If you experience
painwhile exercising, stop immediately and
cool down.
Always exercise with a partner. Your partner
should stand behind you to catch the barbell
If you cannot complete arepetition.
3

BEFORE YOU BEGIN
Thank you for selecting the WELDER PRO TM 290 W
weight bench, The versatiEe 2,90W weigh! bench is
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 develop a
healthier cardiovascular system, the weight bench will
help you to achieve the speciiic 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 front 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 Iocalion 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_
ASSEMBLED DIMENSIONS:
Height: 6 fL (I83 cm)
Width: 5 if,, (152 ore)
Depth', 5 fL (I52 cm)
Weight: 146 Ibs, (66 kg)
Lat Bar
Lat Towel
Backrest
Leg Lever
Weight Rest
Barbell
Suppo_
Upright
Seat
Weight Tube .Adjustment Knob
4

PART IDENTIFICATION CHART
This chart is provided to he_pyou identity the small paris used in assembly,, The number in parentheses below
each part refers to the key number of the part from lhe PART LIST near the end of this manual Note: if a part
is not in the hardware kit, check to see if it has been preatlached.
Mt0 x137mm Bolt (36)
M10 × 63mm Bolt (32)
M8 x 55mm Bolt (t8)
M10 x 50mm Bolt (47)
M8 x 42mm Carriage Bolt (37)
M8 x 40ram Bo_t (39)
M6 x 38ram Screw (30)
M8 LocknuI (!7)
MIO Loeknut (33)
M10 x 20ram Bolt (48)
M6 x 16mm Screw (29)
M6 Washer (26)
E
M8 Washer 1t6)
D
Mt0 Washer (34)
5

ASSEMBLY
To make assembly easier, carefully read the •
following assembly tips:
, Assembly requires two persons.
, Because of its weight and size. the weight bench
should be assembled 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 }n a cleared area and remove the
packing materials Do not dispose of the packing
materials until assembly is completed.
•For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
The included grease and the fotfowing tools (not
included) may be required for assembly:
Two adjustable wrenches
One hammer
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
To make assembly easier, read the assem_ :,;i'i
;bly. tips at the top of this page before you
assemble the weight bench_ !:::i:::':i' :i :::_i:
Orienl the Crossbar (3) so that the warning decals
are on top..
Attach the Crossbar (3) to one of U_eUprights (!)
with two M8 x 55mm Bolts (18). two MB Washers
(I6), and two M8 Locknuls (17); do not tighten
the Locknuts yet.
Attach the Crossbar (3) tothe other Upright(1)
in the same way,
t8
Warning 18
Deca_s
16
2_ Orient the Stabilizer (13) so that the indented
!_olesare _acing the floor°
Attach the Stabilizer (13) to the Front Leg (8) with
two M8 x 42mm Carriage Bolts (37) and two M8
Locknuts (17); do not tighten the Locknuts yet. ,\
Indents -'_
37._
_!7

AltachtheFrontLeg(8)tothe Frame (2) with two
M8 x 40mm Bolts (39), two M8 Washers (I6), and
two M8 Locknuts (17); do not tighten the
Locknuts yet,
8-- !7
Attach lhe Frame (2) to the Crossbar (3) witlt three
M8 x 55mm Botts (t8), two Me Washers (t6), and
three M8 Lecknuts (17); do not tighten the
Locknuts yeL
4 H 18
"_.. _/ 16 17
°J/3
f,
14
II
5_ Apply some of the includedgrease to an MI0 x
63ram Bolt (32)_
Attach the Leg Lever (4) to the Front Leg (8) with
the M10 x63mm Bolt (32) and an MI0 Locknut
(33). Do not overttghten the Loeknut; the Leg
Lever must pivot easily.
32 Grease e>,.__
of (_, ._..
6_ insert a Pad Tube (10) into a hole in the Leg
Lever (4). Slide two Foam Pads (23) onto the Pad
Tube_
Attach the other Pad Tube (t0) and Foam Pads
(23) in the same way_
623
23 I0
23
,%
7

7_ Orient the Backrest Tubes(5) and the Backrest
(6) asshown,
Attach the Backrest Tubes [5) Io the Backrest (6)
with four M6 x 38ram Screws (30) and four M6
Washers (26); do not lighten the Screws yet.
Holes
30
8_ Insert the Backrest Support (7) inlo a set of holes
in the Uprights (1), Rotale the Backrest Support to
the locked position, with the locking pin wrapped
around the left Upright,
Apply grease to an M10 x 137mm Belt (36).
Attach the Backrest Tubes (5) to the welded tube
on the Frame (2) with the M10 x 137mm Bolt (36),
lwo MIO Washers (34). and an Mt0 Locknut (33).
Do not overtighten the Locknut; the Backrest
Tubes must pivot easily,
See steps 1-4. "13ghtenthe M8 Locknuls (17).,
See step 74Tighten the M6 x 38ram ,Screws (30)°
Grease
Welded
Tube
Locking
Pin
9. Attach the Seat (11) to the Frame (2) with tour M6
x 16ram Screws (29). 1t
2

10,AllachlheCurlPad(45)totheCurlPost(27)with
twoM6x16mmScrews(29)., lO
27 29
t!, Route the Cable (t9) through the Lal Tower (14)
and over the Pulley (25) Make sure that the
Cable is under the lat bar rest,
Attach Ihe Pulley (25) inside the Lal Tower (14)
with an MIO x 50mm Bolt (47), two M10 Washers
(34), two Pulley Spacers (49), and an MIO
Locknut (33),.
Next, insert an M10 x 20mm Bolt (48) into the
bracket on lhe Weight Carriage (12) from the side
shown°
Slide the Weight Carriage (t2) onto the Lal Tower
(14).. Make sure that the bracket on the Weight
Carriage and the tat bar rest on the Lat Tower
are on opposite sides of the Lat Tower. Attach
the Cable (t9) to the MI0 x 20ram Bolt (48) with
an M10 Locknut (33),
1I Lat Bar
33--._ Rest
34"b_"49_"" ..
19 4_47
33 -°" i /
Bracket" "_._,...
-...%
12, Insert the inner Bar (43) inlo 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 wilh the Outer Bar.
12
4O
Holes
41
43
13, Make sure that all parts are property tightened before the weight bench Is used, Note: Some hardware
may be left over after assembly is completed° The use of all remaining parts will be explained in
ADJUSTMENT. 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 that a!l parts are properly tightened each time the weight bench is used, Replace any worn parts
immediately. Clean the weighl bench with a damp cloth and amild, non-abrasive delergent; do net use sol-
venls to clean the weight bench,
ADJUSTING THE BACKREST
The Backrest (6) can be used in a declined posi-
tion, a level position, or any of three inclined
posilionso To use the Backrest in a declined posi-
tion, remove the Backrest Support (7) and lay lhe
Backrest on the Crossbar (3),
To use the Backrest (6) in a level position or an
inclined position, insert the Backrest Support (7)
into a set el holes in the Uprights (I)o Rotate lhe
Backrest Support to the locked position, with the
locking pin wrapped around the left Upright Then,
rest the Backrest on the Backrest Support. Locking
Pin
ATTACHING WEIGHTS TO THE WEIGHT
CARRIAGE OR THE LEG LEVER
To use the Weighl Carriage (12), first slide the
Weight Spacers (52) onto the Weight Carriage as
shown. Next, slide the desired Weights (38, 44)
onto the Weight Carriage, Then, secure the
Weights with the two Weight Clips (51).
To use the Leg Lever (4), slide the desired Weights
(38, 44) onto the weight tube on the Leg Lever.
WARNING:: oo,0t pi,cemore"
than 110 Ibs. (50 kg) on the Weight Carriage
;(12). Always secure the Weights (3B, 44)
iwith:the Weight Clips (51).
Do not Place more than 50 Ibs; (23 kg) on the
Leg Lever, (4). When using the Leg Lever, :
place a barbell with the same amount of
weight on the weight rests to balance the
Tube
52
51
I0

ATTACHING WEIGHTS TO THE BARBELL
Slide the same amount of Weight (38, 44) onto
both ends of the barbell. Then, slide the two Weigt_t
Collars (42) against the Weights.. Fully lighten the
handles on the Weight Collars°
WARNING: Donotp,acemore
than 100 ibs. (45 kg) on the barbell. Always
secure the Weights (38, 44) on the barbell
with the Weight Collars (42). Place an equal
amount of weight on each Side of the bar-
Barbell .._ S'_"
44 I ,_/
ATTACHING THE CURL PAD OR THE LAT
TOWER
For some exercises, lhe Curl Pad (45) must be
attached to the weight bench, Remove the 32ram
Square Inner Cap (53) from the Front Leg (8). Next,
insert the Curl Post (27) into the Front Leg. and
align an adjustment hole in the Curl Post with lhe
adjustment hole in the Front Leg. Then, secure the
Curt Post with the Curl Knob (31)
The Let Tower (14) can be attached in the same
way..
Note: When the Curl Pad (45) or the Let Tower
(14) are not being used, store them away from
the weight bench, and insert the 32mm Square
Inner Cap (53) into the Front Leg (8).
45
ustment Hole
ATTACHING THE LAT BAR
Attach the Let Bar (t5) to the Cable (19) with a
Cable Clip (50)° Remove the Let Bar when perform-
ing an exercise that does not require it
15
11

EXERCISE GUiDELiNES
FOUR TYPES OF STRENGTH WORKOUTS
Note: A "repetition" is one complete cycle of an exer-
cise, such as one sit-up A "sel" is a series of
repetitions.
Muscle Building--Work your muscles near 1heir max-
imum capacity and progressively increase the intensily
of your exercise, Ad}ust the intensity level of an indi-
vidual exercise as follows:
• Change the amount of resistance used
• Change the number of repetitions or sets performed.
Use your own judgment to determine the amount of
resistance lhal is right for you. Begin with 3 sets of B
repetitions for each exercise that you perform_ Rest for
3 minutes after each set, When you can complete 3
sets of t2 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 wilhout dlscomforL
Rest for 1 minute after each set. Work your muscles
by completing more sets rather than by using high
amounts ef resistance.
Weight Loss--To lose weight, use a low amount of
resistance and increase tile number of repetitions in
each set. Exercise for 20 to 30 minutes, resting for a
maximum of 30 seconds between sets,
Cross Training--Combine slrength training and aero-
bic exercise by following this type of program:
• Strength workouts on Monday, Wednesday, and
Friday.
•20 to 30 minutes of aerobic exercise on Tuesday
and Thursday°
-One full day of rest each week to give your body
time 1o regenerate.,
WORKOUT GUIDELINES
Familiarize yoursetl with the equipment and learn the
proper form for each exercise. Use your own judgment
to determine the appropdale lenglh 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, Fogow each strength workout
with at least one day of rest,
Warming Up--Stag 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 Io 10 diflerent exercises in
each workeuL Select exercises for every major muscle
group, emphasizing areas that you want to develop,
To give balance and variety 10your workouts, vary the
exercises from workout to workout.
Cooling Down--Finish with 5 to 10 minutes of
stretching_ Stretching increases the flexibitily of your
muscles and helps Io prevent post.exercise problems.
EXERCISE FORM
Move through Ihe fulI range of motion for each exer-
cise and move only the appropriate parts of the body,,
Pedorm the repetitions in each set smoothly and with-
out pausing. The exerlion stage of each repetition
should last about haft as long as the return stage,
Exhate during the exertion stage of each repetition
and inhale during the return stroke, Never hold your
breath.
Rest for ashort period of time after each set:
• Muscle Building--Rest for three minutes after each
set°
• Toning--Rest for one minute after each set.
, Weight Loss--Rest for 30 seconds after each sol
STAYING MOTIVATED
For motivation, keep a record of each workout, Write
the date, the exercises pedormed, lhe resistance
used, and the numbers of sets and repetitions com_
plated., Record your weight and key body
measurements once a month° To achieve good
resu]ls, make exercise a regular and enjoyable part of
your life,
12

EXERCISE LOG
Make copies of lhis page, and use the copies to schedule and record your strength and aerobic workouts+
Scheduling and recording your workouts wtll help you to make exercise a regular and enjoyable part of your life,
Strength
Date:/ /
Aerobic
Date:/ /
Strength
Date:/ /
Aerobic
Date:/ /
Exercise Lbs+ Sets Reps
I+
2+
3_
4.,
5,+
Exercise Lbs Sets Reps
6
....................=., ..................... 7
8
9.
10+
Exercise
i
Exercise Lbs°ISets Reps Exercise Lbs. Sets Reps
, ,, ,,,, ,,,, ,, ..... ,,,,,,,T. , ,
1., 6
2. 7
3. 8
4. 9,
5,, 1o,
Exercise Time Distance Speed
Strength
Date;/ / Exercise Lbs+ Sets Reps Exercise Lbs Sets Reps
t, 6
2+ 7,
3,, 8
9
10
4.
5_
Aerobic
Date:/,Exercise .................. Time Distancel Speed
I 3

PART LUST SEA.SMODELNOo831,15891.1; KMARTMODELNO.WEBE0938.t R0809A
Key No. Qty. Description Key No. Qtyo Description
1 2 Upright 30 4 M6 x38mm Screw
2 t Frame 3! t Curl Knob
3 t Crossbar 32 t MIO x63mm Bolt
4 I Leg Lever 33 4 M10 Locknut
5 2 Backrest Tube 34 4 M!O Washer
6 I Backrest 35 4 25mm Square Inner Cap
7 1 Backrest Support 36 1 MIO x 137mm Boft
81 Front Leg 37 2 M8 x 42mm Carriage Boll
9 6 19mm Round Inner Cap 38 4 15-pound Weight
10 2 Pad Tube 39 2 MB x 40ram Bolt
I1 1 Seat 40 1 Outer Bar
12 1 Weight Carriage 41 2 Roll Pin
13 1 Stabilizer 42 2 Weight Collar
14 1 Lat Tower 43 1 inner Bar
t5 1 Lat Bar 44 2 104b. Weight
t6 8 M8 Washer 45 1 Curl Pad
17 t I M8 Locknut 46 2 Lat Tower Bushing
18 7 M8 x 55mm Boll 47 1 MI0 x 50ram Bolt
19 1 Cable 48 1 M10 x 20ram Boil
20 I 25ram Round Angled Cap 49 2 Pulley Spacer
21 4 38mm Square Inner Cap 50 1 Cable Ctip
22 4 30mm Square Inner Cap 51 2 Weight Clip
23 4 Foam Pad 52 2 Weight Spacer
24 5 25mm Thin Round inner Cap 53 2 32mm Square inner Cap
25 1 PuI{ey 54 2 25mm Thick Round Inner Cap
26 4 M6 Washer *- User's Manual
27 1 Curl Post "-Exercise Guide
28 2 Lat Handgrip •- Grease Packet
29 6 M6 x 16ram Screw
Note: Specifica{ions are subject to change without notice. For information about ordering replacement pads, see
the back cover of this manual. "These parts are not illustrated.
14

EXPLODED DRAWING SEA,SMODE,,O,831,t_891.1;KMA,TMODE,,O.VEBE0938.t
938 29
27_ _,31
ROSO9A
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 lhe following information when contacting us:
, the model number and serial number of the producl (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 pads(s) (see the PART LIST and the EXPLODED
DRAWING near the end of this manual)
LiMiTED WARRANTY
IMPORTANT: You must register this product within 30 days of the purchase date to avoid added
fees for service needed under warranty, Go to wwwoweiderservlce_com/registrationo
ICON Health & Filness. fnc.. (iCON) warrants this product to be free [rom defects in workmanship and
material, under normal use and service conditions. Parts and labor are warranted for ninety (90) days from
the date of purchase.
This warranty extends only to tile original purchaser. ICON's obligation under this warranty is limited to
repairing or replacing, at ICON's option, the product through one of its authorized service centers. All
repairs Ior which warranty claims are made must be preauthorized by ICON It the product is shipped to
a service center, freight charges to and from the service cenler will be the customer's responsibility. For
replacement parts shipped while the product is under warranty, lhe customer will be responsible for a min-
imal handling charge. For in-home service, the customer will be responsible for a minimal trip charge This
warranty does not extend to any 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; to
products used for commercial or rental purposes or as store display models; or to producls transported
or purchased oulside the US.. No other warranly beyond lhat 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; damages with respect 1oany economic loss, loss of
property, toss of revenues or profits, loss of enjoyment or use, or 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, Ihe above limilatton may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of
merchantability ror fitness for a particular purpose are limited in their scope and duration to the terms set
Iorth herein. Some states do not allow fimtlatiens on how long an implied warranty lasts_ Accordingly, the
above limilalion may not apply to you..
This warranty gives you specific legal righls. You may also have other rights that vary from state to slate.
ICON Health & Fitness, Inc. 1500 S. 1000 W. Logan, UT 84321-9813
Part 287002 R0809A Prinled in China © 2009 iCON IP, inc.