WeiderPro 390 L User manual

CAUTIO
Read all precautions and instruc-
tions in this manual before using
this equipment. Save this manual
for future reference.
Model o. 831.15928.2
Serial o.
Write the serial number in the
space above for reference.
• Assembly
• Operation
• Maintenance
• Part List and Drawing
Serial Number Decal
(under the seat)
Sears, Roebuck and Co.
Hoffman Estates, IL 60179
WEIGHT BE CH EXERCISER
Userʼs Manual

2
WARNINGDECALPLACE ENT ..............................................................2
I PORTANTPRECAUTIONS ................................................................3
BEFOREYOUBEGIN ......................................................................4
PARTIDENTIFICATIONCHART ..............................................................5
ASSE BLY ..............................................................................6
ADJUST ENT ...........................................................................13
EXERCISEGUIDELINES ..................................................................15
PARTLIST ..............................................................................17
EXPLODEDDRAWING ....................................................................18
ORDERINGREPLACE ENTPARTS ..................................................BackCover
90DAYFULLWARRANTY ..........................................................BackCover
TABLE OF CO TE TS
WAR I G DECAL PLACEME T
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.

3
WAR I G: 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.
Sears assumes no responsibility for personal injury or property damage sustained by or through the
use of this product.
IMPORTA T PRECAUTIO S
1. 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.
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 adequately informed of all precau-
tions.
4. The weight bench is intended for home
use only. Do not use the weight bench in a
commercial, rental, or institutional setting.
5. Keep the weight bench indoors, away from
moisture and dust. Do not put the weight
bench in a garage or covered patio, or near
water.
6. 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 clear-
ance around the weight bench to mount,
dismount, and use it.
7. Inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
8. The weight bench is designed to support a
maximum user weight of 300 lbs. (136 kg)
and a maximum total weight of 610 lbs. (277
kg). Do not place more than 310 lbs. (141
kg), including a barbell, on the weight rests.
Do not place more than 150 lbs (68 kg) on
the leg lever. ote: The weight bench does
not include a barbell or weights.
9. Always keep children under age 12 and
pets away from the weight bench.
10. 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.
11. Always keep hands and feet away from mov-
ing parts.
12. Before you use the weight bench, make sure
that the backrest brace is fully inserted into a
slot in the frame.
13. Before you use the weight rests and the spot-
ters, make sure that the large pins are fully
inserted through the weight rests or the spot-
ters and through the uprights.
14. Do not use a barbell that is longer than 6 ft.
(1.8 m) with the weight bench.
15. Always exercise with a partner. When you
perform the bench press exercise, your part-
ner should stand behind you to catch the
barbell if you cannot complete a repetition.
16. 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.

4
Seat
Curl Post Knob
Curl Pad
Leg Lever
Weight Rest
Spotter
Curl Arm
Weight Tube
Weight Clip
Backrest
Long Pin
Upright
Backrest Brace
BEFORE YOU BEGI
Thank you for selecting the versatile WEIDER PRO™
390 L Olympic weight bench. The 390 L Olympic
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.
DI ENSIONS:
Height: 4 ft. 11 in. (150 cm)
Width: 3 ft. 11 in. (120 cm)
Length: 6 ft. 10 in. (209 cm)

5
M6 Washer (42)
M10 x 180mm Bolt (54)
M10 Washer (35) M8 Washer (36)
M10 Curved Washer (58)
M10 x 18mm
Screw (34)
M10 x 85mm Bolt (45)
M10 x 101mm Bolt (38)
M10 x 192mm Bolt (43)
M10 x 110mm Bolt (44)
ST4.2 x 20mm
Screw (53)
M8 x 65mm Screw (56)
M10 Locknut (37)
ST4.2 x 16mm
Screw (17)
ST4.2 x 10mm
Screw (59)
ST3.5 x 13mm
Screw (10)
M6 x 16mm
Screw (39)
M6 x 38mm Screw (41)
M10 x 65mm Carriage Bolt (40)
M10 x 85mm Carriage Bolt (55)
PART IDE TIFICATIO 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. IMPORTA T: 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.

6
ASSEMBLY
1.
Orient the Front Stabilizer (2) so that the square
holes are facing the floor.
Attach the Front Leg (4) to the Front Stabilizer
(2) with two 10 x 85mm Carriage Bolts (55)
and two 10 Locknuts (37). Do not tighten the
Locknuts yet.
Then, tighten an 8 x 65mm Screw (56) with
an 8 Washer (36) into the Front Stabilizer (2)
and the Front Leg (4).
2
37
56
36
4
1
55
Square
Holes
To make assembly easier, read the tips at
the top of this page before your begin.
•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.

7
2. Attach the Front Leg (4) to the Frame (1) with
two 10 x 101mm Bolts (38), two 10 Curved
Washers (58), and two 10 Locknuts (37). Do
not tighten the Locknuts yet.
4. Orient the Seat (18) as shown.
Attach the Seat (18) to the Frame (1) with four
6 x 16mm Screws (39).
2
4
1
37
37
58
38
3
3. 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 10 x 65mm Carriage Bolts (40) and
two 10 Locknuts (37).
See step 1. Tighten the M10 Locknuts (37)
and the M8 x 65mm Screw (56).
See step 2. Tighten the M10 Locknuts (37).
4
1
18
39
1
3
Warning
Decals
37
40

8
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 10 x 180mm Bolt (54). Attach the Backrest
Brace (15) to the Backrest Frames (16) with the
Bolt, two 10 Washers (35), and an 10
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 6 x 38mm Screws (41)
and four 6 Washers (42). Do not tighten the
Screws yet.
6. Apply a small amount of grease to an 10 x
192mm Bolt (43). Attach the Backrest Frames
(16) to the Frame (1) with the Bolt, two 10
Washers (35), and an 10 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 four M6 x 38mm
Screws (41) and the M10 Locknut (37). Do
not overtighten the Locknut; the Backrest
Brace (15) should pivot easily.
7. Apply a small amount of grease to an 10 x
85mm Bolt (45). Attach the Leg Lever (5) to the
Front Leg (4) with the Bolt and an 10 Locknut
(37). Do not overtighten the Locknut; the
Leg Lever should pivot easily.
Then, attach the Weight Clip (8) to the weight
tube on the Leg Lever (5).
5
19
54
35
35
37
16
42
42
15
41
41
6
7
43
35
16
1
15
Slot
4
45
37
Grease
5
8
Grease
Welded
Tubes
Grease
35
37

9
8. Insert the Long Pad Tube (31) through the Front
Leg (4).
Slide two Foam Pads (22) onto the Long Pad
Tube (31). Then, press two Pad Caps (23) into
the ends of the Long Pad Tube.
Attach the two Short Pad Tubes (not shown)
and the remaining Foam Pads (22) and Pad
Caps (23) to the Leg Lever (5) in the same
way.
9. See the inset drawing. Attach the tether on the
Small Pin (52) to the Curl Arm (50) with an
ST4.2 x 10mm Screw (59).
Slide the Curl Arm (50) downward over the Curl
Arm Bushings (47). Then, insert the Small Pin
(52) through the Curl Arm, the Curl Arm
Bushings, and the Leg Lever (5).
10. Attach the Curl Pad (20) to the Curl Post (6)
with two 6 x 16mm Screws (39).
8
9
10
23
23
20
6
39
50
52
5
47
31
22
22
22
22
22
4
5
23
23
50
52
59

10
12. Insert a Base Stabilizer (9) into the Base (7).
Attach the Base Stabilizer with five 10 x
18mm Screws (34) and five 10 Washers (35).
Attach the other Base Stabilizer (9) to the
Base (7) in the same way.
11
12
11. Insert the Curl Post (6) into the Front Leg (4).
Insert the Curl Post Knob (24) into the Front
Leg (4) and into one of the adjustment holes in
the Curl Post (6), and tighten the Curl Post
Knob. Make sure that the Curl Post Knob is
inserted through one of the adjustment
holes.
6
4
24
9
9
34
34 34
35
35
7

11
13. Slide one of the Uprights (11) onto the Base (7).
Attach the Upright with an 10 x 110mm Bolt
(44), an 10 Locknut (37), four 10 x 18mm
Screws (34), and six 10 Curved Washers (58).
Attach the other Upright (11) to the Base (7)
in the same way.
14. Attach the tether on a Large 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 Large Pin (13) through the
Weight Rest and the Upright.
Attach the other Weight Rest (not shown) to
the other Upright (11) in the same way.
Attach both Weight Rests at the same
height.
11
58
34
9
34 34
34
58
58
37
7
44
11
12
11
13
17
11
13
14

12
16. Make sure that all parts are properly tightened before you use the weight bench.
29
11
13
17
29
11
15. Attach the tether on a Large Pin (13) to the
underside of a Spotter (29) with an ST4.2 x
16mm Screw (17).
Hold the Spotter (29) on the indicated side of
an Upright (11), and align the Spotter with one
of the adjustment holes in the Upright. Insert the
Large Pin (13) through the Spotter and the
Upright.
Attach the other Spotter (29) to the other
Upright (11) in the same way. Attach both
Spotters at the same height.
15

13
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 15 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.
ake sure that all parts are properly tightened each time you use the weight bench. Replace any worn parts
immediately. To clean the weight bench, use a damp cloth and a mild, non-abrasive detergent; do not use
solvents.
ADJUSTI G 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).
1Slot
19
ADJUSTME T
4
20
624
5
8
Weight
USI G THE CURL PAD
To use the Curl Pad (20), 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 adjust-
ment holes in the Curl Post. Make sure that the
Curl Post Knob is inserted through one of the
adjustment holes in the Curl Post.
When performing exercises that do not require the
Curl Pad (20), remove the Curl Post Knob (24) and
the Curl Post (6).
USI G THE LEG LEVER
To use the Leg Lever (5), slide a weight plate (not
included) onto the weight tube on the Leg Lever.
Secure the weight plate with the Weight Clip (8).
15
WAR I G: Make sure that the
Backrest Brace (15) is fully inserted into a
slot on the Frame (1).
WAR I G: Do not place more
than 150 lbs. (68 kg) on the Leg Lever (5).

14
5
50
52
47
USI G THE CURL ARM
Slide the Curl Arm (50) downward over the Curl
Arm Bushings (47). Then, insert the Small Pin (52)
through the Curl Arm, the Curl Arm Bushings, and
the Leg Lever (5).
When performing exercises that do not require the
Curl Arm (50), remove it.
ADJUSTI G THE SPOTTERS A D THE WEIGHT
RESTS
To adjust the height of the Spotters (29), first
remove the Large Pins (13).
Hold a Spotter (29) on the indicated side of an
Upright (11), and align the Spotter with the desired
adjustment hole in the Upright. Insert a Large Pin
(13) through the Spotter and the Upright. The
Spotter should be attached at the lowest point to
which you want your barbell to move when you per-
form the bench press exercise.
Adjust the other Spotter (29) and the Weight
Rests (12) in the same way.
12
13
29
12
29
11
13 11
WAR I G: Always attach the
Spotters (29) and the Weight Rests (12) on
the indicated side of the Uprights (11).
Make sure that both Spotters are at the
same height and that both Weight Rests
are at the same height. In addition, make
sure that the Large Pins (13) are fully
inserted. Do not place more than 310 lbs.
(141 kg), including a barbell, on the Weight
Rests.

15
EXERCISE GUIDELI ES
FOUR TYPES OF STRE GTH WORKOUTS
Note: A “repetition” is one complete cycle of an exer-
cise, such as one sit-up. A “set” is a series of repeti-
tions.
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:
• Change the amount of resistance used.
• 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:
• Strength workouts on onday, 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 to regenerate.
WORKOUT GUIDELI ES
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 bodyʼs 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
ove 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:
• uscle Building—Rest for three minutes after each
set.
• Toning—Rest for one minute after each set.
• Weight Loss—Rest for 30 seconds after each set.
STAYI G 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 measure-
ments once a month. To achieve good results, make
exercise a regular and enjoyable part of your life.

16
EXERCISE LOG
ake copies of this page, and use the copies to schedule and record your strength and aerobic workouts.
Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life.
Exercise Lbs. Sets Reps Exercise Lbs. Sets Reps
1.6.
2. 7.
3. 8.
4. 9.
5. 10.
Exercise Time Distance Speed
Strength
Date:
Exercise Lbs. Sets Reps Exercise Lbs. Sets Reps
1. 6.
2. 7.
3. 8.
4. 9.
5. 10.
Exercise Lbs. Sets Reps Exercise Lbs. Sets Reps
1. 6.
2. 7.
3. 8.
4. 9.
5. 10.
Strength
Date:
Strength
Date:
Aerobic
Date:
Exercise Time Distance Speed
Aerobic
Date:
Exercise Time Distance Speed
Aerobic
Date:

17
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.
Key o. Qty. Description Key o. Qty. Description
11Frame
21Front Stabilizer
31 Rear Stabilizer
41Front Leg
51Leg Lever
61Curl Post
71Base
81Weight Clip
92Base Stabilizer
10 4 ST3.5 x 13mm Screw
11 2 Upright
12 2 Weight Rest
13 4 Large Pin
14 2 95mm Round Inner Cap
15 1 Backrest Brace
16 2 Backrest Frame
17 8 ST4.2 x 16mm Screw
18 1 Seat
19 1 Backrest
20 1 Curl Pad
21 2 Short Pad Tube
22 6 Foam Pad
23 6 Pad Cap
24 1 Curl Post Knob
25 6 50mm x 75mm Outer Cap
26 1 Curl Post Bushing
27 2 Leg Lever Bushing
28 1 48mm Round Inner Cap
29 2 Spotter
30 4 50mm Round Inner Cap
31 1 Long Pad Tube
32 6 Backrest Frame Bushing
33 4 Foot
34 18 10 x 18mm Screw
35 14 10 Washer
36 1 8 Washer
37 11 10 Locknut
38 2 10 x 101mm Bolt
39 6 6 x 16mm Screw
40 2 10 x 65mm Carriage Bolt
41 4 6 x 38mm Screw
42 4 6 Washer
43 1 10 x 192mm Bolt
44 2 10 x 110mm Bolt
45 1 10 x 85mm Bolt
46 1 Curl Arm Bumper
47 2 Curl Arm Bushing
48 6 Pad Cover
49 1 Leg Lever Bumper
50 1 Curl Arm
51 2 25mm Round Inner Cap
52 1 Small Pin
53 2 ST4.2 x 20mm Screw
54 1 10 x 180mm Bolt
55 2 10 x 85mm Carriage Bolt
56 1 8 x 65mm Screw
57 2 25mm Square Inner Cap
58 14 10 Curved Washer
59 1 ST4.2 x 10mm Screw
*–Userʼs anual
*–Exercise Guide
*–Grease Packet
PART LIST odel No. 831.15928.2 R0111B

18
20
39
618
19
37
35
42
41
37
35
42
41
35
43
32
15
16
32
32
32
37
1
3
40
39
37
37
24
45
58
37
38
37
22
21
21
22
22
23
55
55
25
25
2
27
27
5
30
28
8
30
53
46
47
48
48
48
31
22
23
48
25
25
26
4
49
53
23
22
22
48
48
30
30
50
51
51
59
52
36
56
57
23
54
47
10
10
EXPLODED DRAWI G A odel No. 831.15928.2 R0111B

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EXPLODED DRAWI G B odel No. 831.15928.2 R0111B
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25
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7
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29
37
37
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13
14
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29
13
9
33
17
44 17
25
9
34
34
34 35
34
35
35
34
34
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58
58
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33

Part No. 306187 R0111B Printed in China © 2011 ICON IP, Inc.
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90 DAY FULL WARRA TY
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- Y-HO E®(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