Weider 831.1591 User Manual

I/VEIDER220

Model No. 831.159100

Serial No.

Write the serial numberin the space
above for reference.

Serial Number Decal

EXERCISE

E(_ U I P M ENT

USER'S MANUAL

HELPLINE!

1-800-736-6879

SEARS, ROEBUCK AND CO.,
HOFFMAN ESTATES, IL 60179

www.weiderfit ness.com

new products, prizes,

fitness tips, and much morel

TABLE OF CONTENTS

WARNING DECAL PLACEMENT .......................................................... 2

IMPORTANT PRECAUTIONS ............................................................. 3

BEFORE YOU BEGIN ................................................................... 4

PART IDENTIFICATION CHART ........................................................... 5

ASSEMBLY ........................................................................... 6

EXERCISE GUIDELINES ............................................................... 10

PART LIST ........................................................................... 14

EXPLODED DRAWING ................................................................. 15

ORDERING REPLACEMENT PARTS ................................................ Back Cover

FULL 90 DAY WARRANTY ....................................................... Back Cover

WARNING DECAL PLACEMENT

The decal shown here has been

applied to the exercise rack. If the
decal Is missing, or if It is not leg-

Ible, please call our toll-free
HELPLINE at 1-800-736-6879,

Monday through Saturday, 7 a.m.
until 7 p.m. Central Time (exclud-
ing holidays), to order a free
replacement decal. Apply the
replacement decal in the location

shown.

• Misuseofthisproductmayresultin seriousinjury.

•Readuser'smanualandfollowallwarnings
and operating instructionspriorto use.

, Donot allow children on oraround machine.

•Replacelabelif damaged,illegible,or removed.

2

IMPORTANT PRECAUTIONS

ii¸ _i!

BEFORE YOU BEGIN

Thank you for selecting the versatile WELDER®220

exercise rack. The WELDER®220 is designed to help

you develop the major muscle groups of the upper

body. Whether your goal is a shapely figure, dramatic
increase in muscle size and strength, or a healthier
cardiovascular system, the WELDER®220 will help you
achieve the specific results you want.

For your benefit, read this manual carefully before
using the WELDER° 220 exercise rack. If you have

additionalquestions,please call our toll-free

Handle

Arm Pad

HELPLtNE at 1-800-736-6879, Monday through
Saturday, 7 a.m. until 7 p.m. Central Time (excluding

holidays). To help us assist you, please note the prod-
uct model number and serial number before calling.

The model number is 831.159100. The serial number
can be found on a decal attached to the exercise rack

(see the front cover of this manual).

Before reading further,please review the drawing

below and familiarize yourself with the parts that are

labeled.

Pull-up Bar

Upright

Backrest

Dip Arm

Foot Rest

Stabilizer

Handle

4

PART IDENTIFICATION CHART

Refer to the drawings below to identifysmall parts used in assembly. The number inparentheses by each draw-
ing is the key number of the part, from the PART LIST on page 14 of this manual. Note: Some small parts may
have been pre-attached. If a part is not in the parts bag, check to see if it has been pre-attached.

M1O x 4Omm Bolt (21)

M10 Nylon Locknut (19)

M10 Washer (18)

M10 x 19mm Bolt (22)

M10 x 62mm Bolt (16)

M10 x 68mm Bolt (23)

5

ASSEMBLY

Make Things Easier for Yourself

This manual is designedtqensure that the

exercise rackcanbe assembled successfully
by anyone. Most peoplef ndlthat, by setting

aside plentyof time,asS_e_bywi go s_oth y.

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.

• Place all parts in a cleared area 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

• A small amount of soapy water.

• Tighten all parts as you assemble them, unless
instructed to do otherwise.

• As you assemble the exercise rack, make sure all
parts are oriented as shown in the drawings.

Press an Endcap (11) onto each end of the two

Stabilizers (5). Slide a Handgrip (12) onto the
handle of each Stabilizer.

2.

Attach an Upright Base (3) to a Stabilizer (5) with
two M10 x 19mm Bolts (22) and two M10

Washers (18). Do not tighten the Bolts yet.
Attach the other Upright Base (3) to the other

Stabilizer (5) in the same manner.

Assemblywill be more convenientifyou have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchetwrenches.

1

11

12

11

11

2

3--

22

18

3. Attach the Bottom Crossbar (15) to an Upright

Base (3) with two M10 x 68mm Bolts (23) and

two M10 Nylon Locknuts (19). Note: Attach the

Bottom Crossbar so that the tndlceted decal
Is In the Indicated location. Do not tighten the
Nylon Locknuts yet.

Attach the Bottom Crossbar (15) to the other

Upright Base (3) in the same manner.

15

4. Attach an Angled Support (7) to a Stabilizer (5)
with an M10 x 68mm Bolt (23) and an M10 Nylon

Locknut (lg). Attach the Angled Support to the
Upright Base (3) with another M10 x 68mm Bolt

and an M10 Nylon Locknut. Do not tighten the
Nylon Locknuts yet.

Attach the otherAngled Support (7) to the other
Stabilizer (5) and Upright Base (3) inthe same

manner.

5.

Press a Rubber Endcap (14) onto the end of an

Upright (2). Orient the Upright as shown and

attach it to an Upright Base (3) with two M10 x

19mm Bolts (22) and two M10 Washers (18).

Note: The Bolts must be attached to the low-

est set of holes In the Upright and Upright

Base. Do not tighten the Bolts yet.

4

5

Pull-up

Decal

Attachthe other Upright(2) to the other Upright
Base (3) in the same manner. Note: Attach the

Uprights so that the name and pull-up decals

are In the Indicated locations.

7

6. Orient the Left Dip Arm (4) as shown, so that the
large hole is on top. Attach the Left Dip Arm to

the left Upright (2) with an M10 x 68mm Bolt (23)
and an M10 Nylon Locknut (19). Do not tighten

the Nylon Locknut yet.

Attach the Left Dip Arm (4) to the left Upright
Base (3) with two MIO x 19mm Bolts (22). Do not

tighten the Bolts yet.

6

Large Hole

19

Repeat this step with the Right Dip Arm (not

shown).

7,

Orient the Top Crossbar (6) with the bracket on
the side shown. Attach the TopCrossbar to each

DipArm (4, 17) with two M10 x 68mm Bolts (23)
and two M10 NylonLocknuts(19). Do not tight-

en the Nylon Locknuts yet.

8,

Slide a Handgrip (12) onto each end of the Pull-
up Bar (1). Attach the Pull-upBar to the Uprights
(2) with two M10 x 40mm Bolts (21) and two M10
Washers (18).

22

Bracket

23

17

12

Tighten all of the Bolts and Nylon Locknuts

used In steps 2-8.

9. Attach a Handle (8) to each Dip Arm (4, 17) with
an M10 x 19mm Bolt (22) and an M10 Washer

(18). Slide a Handgrip (12) onto each Handle.

Slide an Outer Cap (13) and a Handgrip (12) onto
each Dip Arm (4, 17).

18

21

9

12

13

22

8

10. Attach an Arm Pad (10) to each Dip Arm (4, 17)
with two MIO x 62mm Bolts (16) and two M10
Washers (18).

10

10

18_

16

11. Attach the Backrest (9) to the Top Crossbar (6)
with two M10 x 19ram Bolts (19).

12. Make sure that all parts have been properly tight-
ened before you use the exercise rack.

11

9

EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS

Muscle Building

To increase the size and strength of your muscles,

pushthem close to their maximumcapacity.Yourmus-
cleswillcontinuallyadapt and growas you progres-
sively increase the intensityof your exercise. Youcan

adjustthe intensitylevel of an individualexercise by
changing the number of repetitionsor sets performed.
(A "repetition" is one complete cycle of an exercise,

such as one sit-up. A "set" is a series of repetitions.)

Begin with 3 sets of 8 repetitionsfor 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 weight.

Toning

You can tone your muscles by pushingthem to a mod-
erate percentage of their capacity. Increase the num-
ber 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.

Weight Loss
To lose weight, increase the number of repetitionsin
each set. Exercise for 20 to 30 minutes, restingfor a

maximumof 30 seconds between sets.

Cross Training
Cross trainingis an efficientway to get a complete and
weU-balancedfitness program.An example of a bal-
anced program is:

• Plan weight trainingworkoutson Monday,

Wednesday,and Friday.

• Plan 20 to 30 minutesof aerobic exercise, suchas
cyclingor swimming,on Tuesday and Thursday.

• Rest from bothweighttrainingand aerobic exercise
for at least one full day each week to give your body
time to regenerate.

The combination of weight training and aerobicexer-

cise will reshape and strengthen your body, and devel-
op your heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

Determiningthe exact lengthof 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 timewhile 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

Begineach workoutwith 5 to 10 minutesof 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 workoutshould include 6 to 10 different exercis-

es. Select exercisesfor every major musclegroup,
emphasizingareas that you want to develop most.To
give balance and varietyto your workouts,vary the

exercises from session to session.

Schedule your workoutsfor the time of day when your
energylevel isthe highest. Each workoutshould be

followed by at least one day of rest. Once you find the
schedule that is rightfor you, stickwith it.

EXERCISE FORM

Maintainingproperform isan essentialpart ofan
effectiveexercise program. This requiresmoving

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.

The repetitionsin each set should be performed
smoothlyand withoutpausing. The exertionstage of

each repetition shouldlastabout half as long as the
return stage. Proper breathing is important. Exhale dur-
ing 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. 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.

10

COOLING DOWN

End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move

slowly as 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. The

chart on pages 12 and 13 of this manual can be pho-

MUSCLE CHART

A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)

D. Obliques (waist)
E. Brachioradials (forearm)

I=. Hip Rexors (upper thigh)
G. Abductor (outer thigh)

H. Quadriceps (front of thigh)

I. Sartorius (front of thigh)

J. "l'ibialis Antedor (front of calf)

K. Soleus (frontof calf)
L. Rectus Abdominus (stomach)

M. Adductor (inner thigh)
N. Trapezius (upper back)

O. Rhomboideus (upper back)

P. Deltoid (shoulder)
Q. Triceps (back of arm)

R. Latissimus Dorsi (mid back)
S. Spinae Erectors (lower back)

T. Gluteus Medius (hip)
U. Gluteus Maximus (buttocks)
V, Hamstring (back of leg)

W. Gastrecnemius (back of calf)

tocopied and used to schedule and record your work-
outs. List the date, the exercises performed 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 achieving the
greatest results is to make exercise a regular and
enjoyable part of your everyday life.

R

S

V

11

MONDAY EXERCISE SETS REPS
Date:

/ /

TUESDAY
Date:

/ /

WEDNESDAY EXERCISE SETS REPS

Date:

/ /

THURSDAY

Date:

AEROBIC EXERCISE

AEROBIC EXERCISE

/ /

FRIDAY EXERCISE SETS REPS
Date:

/ /

Make photocopiesof this page for scheduling and recordingyour workouts.

12

MONDAY EXERCISE SETS REPS
Date:

/ /

TUESDAY

Date:

/ /

WEDNESDAY EXERCISE SETS REPS
Date:

/ /

THURSDAY

Date:

AEROBIC EXERCISE

AEROBIC EXERCISE

/ /

FRIDAY EXERCISE SETS REPS
Date:

/ /

Make photocopies of this page for schedulingand recording yourworkouts.

13

PART LIST-- Model No. 831.159100 R0402A

Key No. Qty. Description Key No. Qty. Description

1 1 Pull-up Bar 14 2 Rubber Endcap

2 2 Upright 15 1 Bottom Crossbar
3 2 Upright Base 16 4 M10 x 62mm Bolt

4 1 Left Dip Arm 17 1 Right Dip Arm
5 2 Stabilizer 18 16 M10 Washer

6 1 Top Crossbar 19 14 M10 Nylon Locknut
7 2 Angle Support 20 2 Rubber Pad

8 2 Handle 21 2 M10 x 40ram Bolt
9 1 Backrest 22 16 M10 x 19ram Bolt

10 2 Arm Pad 23 14 M10 x 68mm Bolt
11 4 Endcap 24 1 Foam Grip

12 8 Handgrip # 1 User's Manual
13 2 Outer Cap

Note: "#" indicatesa non-illustrated part. Specificationsare subject to change without notice. See the back cover
of this manual for information about ordering replacement parts.

14

EXPLODED DRAWING-- Model No. 831.1 59100 Ro4o2A

10

17

18_'

12¸

4

22 23

22 i_

22

2\ _ 14

\ 22

20

23

19 .......

19

23

11

12

22

23

11

19<,e,• 1\

12

22

24

12

15

SEARS

Model No. 831.159100

The model number and serial number of your WELDER ®220
exercise rack are listed on a decal attached to the frame. See

the front cover of this manual to find the location of the decal.

QUESTIONS?

If you find that:

• you need help assembling or
operating the WELDER"220 exer-

cise rack

• a part Is missing

• or you need to schedule repair

service

call our toll-free HELPUNE

1-800-736-6879

Monday-Saturday, 7 am-7 pm
Central Time (excluding holidays)

REPLACEMENT
PARTS

If parts become worn and need to
be replaced, call the following toll-

free number

All replacement parts are available for immediate purchase or
special order when you visit your nearest SEARS Service

Center. To request service or to order parts by telephone, call the
toll-free numbers listed at the left.

When requesting help or service, or ordering parts, please be
prepared to provide the following information:

• The MODEL NUMBER of the product (831.159100)

• The NAME of the product (WELDER ®220 exercise rack)

• The KEY NUMBER and DESCRIPTION of the PART (see the
PART LIST and EXPLODED DRAWING on pages 14 and 15 of

this manual).

SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179

1-800-FON-PART

(1-800-366-7278)

[ FULL 90 DAY WARRANTY ]

For 90 days from the date of purchase, if failure occurs due to defect in material or workmanship in this
SEARS RACK EXERCISER, contact the nearest SEARS Service Center throughout the United States

and SEARS will repair or replace the RACK EXERCISER, free of charge.
This warranty does not apply when the RACK EXERCISER is used commerciallyor for rental purposes.

This warranty gives you specific legal rights, and you may also have other rights which vary from state
to state.

SEARS, ROEBUCK AND CO., DEPT. 817WA, HOFFMAN ESTATES, IL 60179

Part No. 184184 R0402A Printed in China © 2002 Sears, Roebuck and Co.