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10

EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS

Muscle Building
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your mus-
cles will continually adapt and grow as you progres-
sively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise in
two ways: 
• by changing the amount of resistance used
• by changing the number of repetitions or sets per-

formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.) 

The proper amount of resistance for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of resistance that is
right for you. Begin with 3 sets of 8 repetitions for each
exercise 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
You can tone your muscles by pushing them to a mod-
erate percentage of their capacity. Select a moderate
amount of resistance and increase the number of rep-
etitions 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 com-
pleting 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
Cross training is an efficient way to get a complete and
well-balanced 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 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

Determining the 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 workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature and deliver-
ing more oxygen to your muscles.

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 your workouts for 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 essential part of an
effective exercise program. This requires moving
through the full range of motion for each exercise, and
moving only the appropriate parts of the body.
Exercising in an uncontrolled manner will leave you
feeling exhausted. On the exercise guide accompany-
ing this manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles affected. Refer to the muscle chart on the
next page to find the names of the 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. 

Summary of Contents for 831.150292

Page 1: ...nu al for future reference Patent Pending Model No 831 150292 Serial No Write the serial number in the space above for reference Serial Number Decal under seat Sears Roebuck and Co Hoffman Estates IL...

Page 2: ...0 DAY WARRANTY Back Cover 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 1 877 992 5999 Mon through...

Page 3: ...igned to support a maximum user weight of 300 pounds and a maximum total weight of 410 pounds Do not place more than 110 pounds including a bar bell and weights on the weight rests Do not place more t...

Page 4: ...ific results you want For your benefit read this manual carefully before using the weight bench If you have questions after reading this manual call 1 800 4 MY HOME 1 800 469 4663 To help us assist yo...

Page 5: ...ill be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches Make Things Easier for Yourself Everything in this manual is designed to ensure th...

Page 6: ...s yet Repeat this step with the other Upright 1 3 Attach the Front Leg 4 to the Bench Frame 3 with an M10 x 66mm Bolt 28 an M10 x 19mm Screw 5 an M10 Washers 30 and an M10 Nylon Locknut 31 Do not tigh...

Page 7: ...and an M10 Nylon Locknut 31 Do not overtighten the Locknut the Leg Lever must be able to pivot easily 7 Slide a Pad Tube 12 into the Leg Lever 6 Slide two Foam Pads 13 onto the ends of the Pad Tube M...

Page 8: ...dery is in the indicated location 10 Lubricate an M10 x 142mm Bolt 23 with grease Attach the Backrest Tubes 7 to the welded tube on the Bench Frame 3 with the Bolt two M10 Washers 30 and an M10 Nylon...

Page 9: ...level position lift the Backrest and insert the Support Rod 14 through the bottom set of holes in the Uprights 1 Rotate the locking pin into place around the Upright To use the Backrest 8 in an incli...

Page 10: ...xer cise will reshape and strengthen your body plus devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of rep...

Page 11: ...ut 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 t...

Page 12: ...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 1 877 992 5999 M6 Washer 22...

Page 13: ...25mm Round Inner Cap 21 2 21mm Round Inner Cap 22 4 M6 Washer 23 1 M10 x 142mm Bolt 24 4 M6 x 16mm Screw 25 1 M10 x 60mm Bolt 26 6 25mm x 50mm Inner Cap 27 2 M10 x 68mm Bolt 28 9 M10 x 66mm Bolt 29 4...

Page 14: ...2 10 1 10 20 15 14 7 7 8 11 11 11 13 12 13 15 16 26 26 26 26 16 26 26 18 18 34 34 34 34 33 17 19 19 21 21 20 23 32 32 24 24 25 27 28 28 28 29 29 29 29 30 22 30 22 31 30 31 31 31 31 31 EXPLODED DRAWING...

Page 15: ...ntact the nearest Sears Service Center throughout the United States and Sears will repair or replace the WEIGHT BENCH EXERCISER free of charge This warranty does not apply when the WEIGHT BENCH EXERCI...

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