Page 1
Model No. 831.159301
Serial No.
Write the serial number in the
space above for reference.
Serial Number Decal (under seat)
• Assembly
• Adjustments
• Troubleshooting
• Part List and Drawing
WEIGHT SYSTEM EXERCISER
User’s Manual
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual for future reference.
Patent Pending
Sears, Roebuck and Co., Hoffman Estates, IL 60179
Page 2
TABLE OF CONTENTS
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBL
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
WEIGHT RESISTANCE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
CABLE DIAGRAMS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
FULL 90-DAY WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached to the center of
this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before beginning assembly.
Y . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
2
Page 3
IMPORTANT PRECAUTIONS
Keep hands and
fingers clear of
this area.
WARNING: To reduce the risk of serious injury, read the following important precautions
before using the weight system.
1. Read all instructions in this manual and in
the accompanying literature before using the
weight system.
2. It is the responsibility of the owner to ensure
that all users of the weight system are adequately informed of all precautions.
3. The weight system is intended for home use
only. Do not use the weight system in any
commercial, rental, or institutional setting.
4. Use the weight system only on a level surface. Cover the floor beneath the weight system to protect the floor.
5. Make sure all parts are properly tightened
each time the weight system is used.
Replace any worn parts immediately.
6. Keep children under 12 and pets away from
the weight system at all times.
7. Keep hands and feet away from moving
parts.
12. Make sure that the cables remain on the pulleys at all times. If the cables bind while you
are exercising, stop immediately and make
sure that the cables are on all of the pulleys.
Always disconnect the lat bar from the
13.
weight system when performing an exercise
that does not use the lat bar.
14. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cooling down.
15. The decals shown below have been placed
on the weight system in the locations shown
on page 4. If a decal is missing or illegible,
call our toll-free Customer Service
Department at 1-877-992-5999 and order a
free replacement decal. Apply the decal in the
location shown.
8. Always wear athletic shoes for foot protection.
9. The weight system is designed to support a
maximum user weight of 300 pounds.
10. Always stand on a foot plate when performing an exercise that could cause the weight
system to tip.
11. Never release the press arm, butterfly arms,
leg lever, lat bar, or nylon strap while weights
are raised. The weights will fall with great
force.
Decal 1
Decal 2
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
Page 4
BEFORE YOU BEGIN
Thank you for selecting the versatile WEIDER®PRO
2250 weight system. The weight system offers an
impressive array of weight stations designed to develop every major muscle group of the body. Whether
your goal is to tone your body
size and strength, or improve your cardiovascular sys
tem, the weight system will help you to achieve the
specific results you want.
For your benefit, read this manual carefully before
using the weight system. If you have questions after
ASSEMBLED
DIMENSIONS:
Height: 76 in.
Width: 38 in.
Length: 53 in.
Butterfly Arms
, build dramatic muscle
reading this manual, call 1-800-4-MY-HOME
(1-800-469-4663). To help us assist you, please note
the product model number and serial number before
calling. The model number is 831.159301. The serial
number can be found on a decal attached to the
-
weight system (see the front cover of this manual for
the location of the decal).
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
High Pulley Station
Decal 1
®
Lat Bar
Backrest
Press Arm
Leg Lever
Foot Plate
Right Side
Left Side
Decal 2
Seat
Weight Stack
Low Pulley Station
Note: The terms “right side” and “left side”
are determined relative to a person sitting
on the seat; they do not correspond to right
and left on the drawings in the manual.
4
Page 5
ASSEMBLY
Make Things Easier for Yourself
Everything in this manual is designed to ensure
that the weight system can be assembled successfully by anyone. However, it is important to
realize that the weight system has many parts
and that the assembly process will take time.
Most people find that by setting aside plenty of
time, assembly will go smoothly.
• Assembly requires two people.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
• As you assemble the weight system, make sure
all parts are oriented as shown in the drawings.
• For help identifying small parts, use the P
IDENTIFICA
manual.
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.
TION CHART
at the center of this
ART
Frame Assembly
1.
Before beginning assembly, make sure that
you have read and understand the information in the box above.
For help identifying small parts, use the
PART IDENTIFICATION CHART in the center of this manual.
Attach a Stabilizer Foot (51) to the Stabilizer (5)
with two M4 x 20mm Screws (56) and two M4
Washers (82). Attach another Stabilizer Foot in
the same manner.
Insert two M10 x 67mm Carriage Bolts (14) up
through the Stabilizer (5). Insert two M8 x 65mm
Carriage Bolts (1) up through the Base (4). Note:
It may be helpful to place a piece of tape over
the bolt heads to hold the Bolts in place.
Orient the Stabilizer (5) with the small holes on
the indicated side. Attach the Base (4) to the
Stabilizer with the two M10 x 67mm Carriage
Bolts (14) and two M10 Nylon Locknuts (21). Do
not tighten the Locknuts yet.
1
21
4
1
51
Small
Holes
14
5
51
82
56
5
Page 6
2. Slide the Front Upright (42) onto the M8 x 65mm
Carriage Bolts (1) in the Base (4). Hand tighten
two M8 Nylon Locknuts (3) onto the Carriage
Do not tighten the Locknuts yet.
Bolts.
2
42
3
3. Attach the two Weight Guides (62) inside of the
Stabilizer (5) with two M10 x 67mm Bolts (11),
two M10 Washers (9), two 13mm Spacers (61),
and two M10 Nylon Locknuts (21).
Tighten the M10 Nylon Locknuts (21) used in
step 1.
Slide two Weight Bumpers (19) onto Weight
Guides (62). Stack the six W
Weight Bumpers (19). Make sure that all of the
Weights are turned so the large pin grooves
are on the bottom of the Weights and on the
same side of the weight stack.
Press the Weight Tube Bumper (64) into the end
of the Weight Tube (63). Insert the Weight Tube
into the stack of W
the pins on the W
pin grooves in the upper W
Lubricate the insides of the holes in the
eight (76). Slide the
W
Weight Guides (62).
eights (25).
eight T
eights (25) on the
Make sure that
ube are resting in the
eight.
eight onto the
op W
T
op
T
4
1
3
62
76
Lubricate
Pin
Pin
Groove
Pin
Groove
19
63
64
25
9
11
9
61
5
21
6
Page 7
4. Attach the Top Frame (55) to the Front Upright
(42) with two M8 x70mm Bolts (81), a Support
Plate (84), and two M8 Nylon Locknuts (3).
Attach the upper ends of the W
to the Top Frame (55) with an M10 x 155mm Bolt
(60), two M10 Washers (9), and an M10 Nylon
Locknut (21).
Tighten the M8 Nylon Locknuts (3) used in
steps 2 and 4.
eight Guides (62)
4
81
84
55
21
9
3
9
60
Arm Assembly
5. Press two 25mm Plastic Bushings (75) onto the
welded spacers on the Press Frame (17). Orient
the Press Frame with the hole in the indicated
position. Slide the Press Frame into place on the
Base (4) as shown. Note: This will be a tight fit.
The Plastic Bushings should fit onto each end
of the indicated tube in the Base.
Lubricate the M10 x 198mm Bolt (59) with
grease. Attach the Press Frame (17) to the Base
(4) with the Bolt, two M10 Washers (9), and an
M10 Nylon Locknut (21). Do not overtighten the
Locknut; the Press Frame must be able to
pivot easily.
Identify the Right and Left Press
6.
the position of the indicated holes.
Arms (46, 73) by
5
6
Hole
Welded
Spacer
21
42
17
9
75
4
Tube
62
9
Lubricate
59
Attach the Right Press
side of the Press Frame (17) with two M10 x
75mm Bolts (22), four M10 Washers (9), and two
M10 Nylon Locknuts (21).
Assemble the Left Press Arm (73) in the same
manner.
Arm (46) to the indicated
46
73
22
22
9
Holes
17
9
21
9
21
7
Page 8
7. Identify the Right Arm (48) and the Left Arm (47)
by the position of the welded bracket on each Arm.
Wet the end of the Left Arm (47) with soapy water
and slide a Large Pad (45) onto it. Make sure the
Butterfly Arm Plastic Bushing (74) is in the Arm.
Lubricate both axles on the Top Frame (55). Have
another person slide the Left Arm (47) onto the
left axle on the Top Frame.
to confuse the Right Arm (48) with the Left
Arm. Make sure that the upper end of the Left
Arm is behind the indicated bracket on the
Top Frame.
Set two 25mm Retainers (69) on top of a 25mm
Round Cover Cap (70). Make sure that the teeth
on the Retainers bend toward the Cover Cap,
as shown in the inset drawing. Tap the
Retainers and Cap onto the left axle on the Top
Frame (55).
Attach the Right Arm (48) in the same manner.
Note: Make sure not
7
55
48
Bracket
Lubricate
Axle
69
55
69
70
70
74
47
45
Cable Assembly
8. During steps 8 through 19, see the CABLE
DIAGRAMS on page 17 of this manual to verify
proper cable routing.
Locate the Short Cable (58). Lay the Cable in
the bracket on the Base (4) and under the Press
Frame (17). Attach a 90mm Pulley (15) to the
bracket with an M10 x 48mm Bolt (12) and an
M10 Nylon Locknut (21). Make sure that the end
of the Cable with the ball is on the indicated
side of the bracket.
9. Route the Short Cable (58) under a 90mm Pulley
(15) Attach the Pulley and a Cable Trap (66) to
the lower hole in the Front Upright (42) with an
M10 x 95mm Bolt (71), an M10 Washer (9), and
an M10 Nylon Locknut (21).
Cable Trap is turned to hold the Cable in the
groove of the Pulley
.
Make sure that the
8
17
15
21
58
12
4
Bracket
9
42
21
9
66
15
58
71
8
Page 9
10. Route the Short Cable (58) around the 90mm
Pulley (15). Tighten the M10 x 80mm Bolt (16),
the M10 W
(21).
asher (9), and the M10 Nylon Locknut
10
21
15
17
58
9
16
11. Route the Short Cable (58) under a 90mm Pulley
(15). Attach the Pulley and a Cable Trap (66) to
the upper hole in the Front Upright (42) with an
M10 x 95mm Bolt (71), an M10 Washer (9), and
an M10 Nylon Locknut (21).
Cable Trap is turned to hold the Cable in the
groove of the Pulley.
12. Attach the end of the Short Cable (58) to the
Long “U”-bracket (57) with an M8 Nylon Locknut
(3) and an M8 Washer (8). See the inset draw-
ing. Do not overtighten the Locknut; it should
be threaded onto the end of the Cable so that
two threads are showing above the nut.
Make sure that the
11
12
3
8
58
57
21
42
9
58
15
66
71
3
13. Locate the Long Cable (23). Route the Long
Cable over a 90mm Pulley (15). Make sure that
the Cable is between the Pulley and the hook
and that the end of the Cable with the ball is
on the indicated side of the hook.
M10 x 90mm Bolt (85) and the M10 Nylon
Locknut (21).
Tighten the
8
13
Hook
21
23
55
Ball
15
57
85
58
9
Page 10
14. Wrap the Long Cable (23) over a “V”-pulley (6).
Attach the “V”-pulley and a Long Cable Trap (50)
to the Front Upright (42) with an M10 x 58mm
Bolt (7) and an M10 Nylon Locknut (21).
sure that the Long Cable T
hold the Cable in the groove of the “V”-pulley.
rap is positioned to
Make
14
42
23
21
6
7
50
15. Route the Long Cable (23) around a “V”-pulley
(6). Attach the “V”-pulley and a Long Cable Trap
(50) to the Left Arm (47) with an M10 x 58mm
Bolt (7) and an M10 Nylon Locknuts (21).
sure that the Long Cable Trap is positioned to
hold the Cable in the groove of the “V”-pulley.
Repeat this step with the Right Arm (48).
16. Route the Long Cable (23) over the 90mm Pulley
(15) attached to the Pulley Bracket (20). Make
sure that the Cable Trap (66) is oriented to
hold the Cable in the groove of the Pulley.
Tighten the M10 x 48mm Bolt (12) and the M10
Nylon Locknut (21).
Properly tighten the M8 x 117mm Bolt (68) and a
M8 Nylon Locknut (3) attaching the Pulley
Bracket (20) to the bracket on the
(55). Do not overtighten the Locknut; the
Pulley Bracket must be able to pivot easily.
Top Frame
Make
15
16
48
47
21
3
23
20
15
68
21
66
6
12
7
50
23
47
55
Bracket
17. Wrap the Long Cable (23) under a 90mm Pulley
(15). Attach the Pulley and a Cable Trap (66) to
the indicated hole in the Long “U”-bracket (57)
with an M10 x 48mm Bolt (12) and an M10 Nylon
Locknut (21). Make sure that the Cable T
oriented to hold the Cable in the groove of the
.
Pulley
rap is
10
17
12
15
23
66
21
57
Page 11
18. Route the Long Cable (23) over the 90mm Pulley
(15). Tighten the M10 x 45mm Bolt (83) and the
M10 Nylon Locknut (21).
18
21
55
Bracket
15
83
23
19. Attach the Long Cable (23) to the Small “U”bracket (67) with an M8 Nylon Locknut (3) and an
M8 Washer (8).
overtighten the Locknut; it should be threaded
onto the end of the Cable so that two threads
are showing past the nut.
Attach the Small “U”-bracket (67) to the Weight
Tube (63) with an M8 x 45mm Bolt (72) and an
M8 Nylon Locknut (3).
See the inset drawing. Do not
Seat Assembly
20. Attach the Backrest (41) to the Front Upright (42)
with two M6 x 65mm Screws (43) and two M6
ashers (10).
W
19
20
72
63
23
67
23
3
67
3
8
3
41
43
10
11
10
42
43
Page 12
21. Insert the M6 x 50mm Carriage Bolt (38) into the
center hole in the Seat Plate (37). Attach the Seat
Plate to the Seat (13) with two M6 x 16mm
Screws (18).
21
13
Insert the M6 x 50mm Carriage Bolt (38) into the
indicated hole in the Seat Frame (36). Tighten an
M6 Nylon Locknut (2) with an M6 Washer (10)
onto the Carriage Bolt.
Attach the other end of the Seat (13) to the Seat
Frame (36) with an M6 Washer (10) and an M6 x
50mm Screw (24).
22. Lubricate the M8 x 57mm Bolt (80) with grease.
Attach the Leg Lever (29) to the Seat Frame (36)
with the Bolt and an M8 Nylon Locknut (3).
sure the decal is in the indicated position. Do
not overtighten the Locknut; the Leg Lever
must be able to pivot freely.
Insert a Eyebolt (35) into the Leg Lever (29) from
the direction shown. Tighten an M10 Nylon
Locknut (21) and an M10 Washer (9) onto the
Eyebolt.
Make
22
Decal
Lubricate
80
21
29
9
37
18
38
36
10
2
3
36
35
24
23. Insert a Pad Tube (28) into the Seat Frame (36).
Wet the Pad Tube with soapy water. Slide two
Small Pads (30) onto the Pad Tube.
Assemble the other Pad Tube (28) to the Leg
Lever (29) in the same manner.
24. Rest the Seat Frame (36) on the indicated pin in
the Front Upright (42). Attach the Seat Frame to
the Front Upright with an M8 x 67mm Carriage
Bolt (86) and the Seat Knob (40).
23
24
30
29
28
36
40
28
30
36
86
42
Pin
12
Page 13
25. Make sure that all parts have been properly tightened. The use of the remaining parts will be explained in
ADJUSTMENTS, beginning below.
Before using the weight system, pull each cable a few times to make sure that the cables move smoothly
over the pulleys. If one of the cables does not move smoothly
the cables are not properly installed, they may be damaged when heavy weight is used. See the
CABLE DIAGRAMS on page 17 of this manual for proper cable routing. If there is any slack in the
cables, you will need to remove it by tightening the cables; see TROUBLESHOOTING on page 16.
, find and correct the problem. IMPORT
ANT: If
ADJUSTMENTS
The instructions below describe how each part of the weight system can be adjusted. See the exercise guide
accompanying this manual to see how the weight system should be set up for each exercise. IMPORTANT:
When attaching the lat bar or handle, make sure that the attachments are in the correct starting position
for the exercise to be performed. If there is any slack in the cables or chain as an exercise is performed,
the effectiveness of the exercise will be reduced.
CHANGING THE WEIGHT SETTING
To change the weight setting of the weight stack,
insert the Weight Pin (26) under the desired Weight
(25). Make sure to insert the Weight Pin until the bent
end of the Weight Pin is touching the Weights, and
turn the bent end downward. The weight setting of the
weight stack can be changed from 18.5 pounds to 81
pounds, in increments of 12.5 pounds.
the cables and pulleys, the actual amount of
resistance at each exercise station may vary from
the weight setting. Use the WEIGHT RESISTANCE
CHART on page 15 to find the actual amount of
resistance at each weight station.
Note: Due to
26
25
ATTACHING THE ACCESSORIES
Attach the Lat Bar (54) to the Long Cable (23) with a
Cable Clip (53). For some exercises, the Chain (52)
should be attached between the Lat Bar and the
Cable with two Cable Clips.
Chain between the Lat Bar and the Cable so the
Lat Bar is in the correct starting position for the
exercise to be performed.
The accessories can be attached to the Short
Cable (not shown) in the same manner.
Note: The seat frame must be removed from the
front upright before the Short Cable (not shown)
is used with an accessory. (See ATTACHING AND
REMOVING THE SEA
Adjust the length of the
T, on page 14.)
23
53
52
53
54
13
Page 14
ATTACHING AND REMOVING THE SEAT
Set the Seat Frame (36) onto the indicated pin on the
Front Upright (42). Attach the Seat Frame to the Front
Upright with an M8 x 67mm Carriage Bolt (86) and
the Seat Knob (40).
For some exercises, the Seat (13) must be removed.
First, make sure that the Chain (not shown) is not
attached to the Leg Lever (29). Next, remove the
Seat Knob (40) and the M8 x 67mm Carriage Bolt
(86) from the Seat Frame (36). Lift the Seat Frame off
the Front Upright (42).
ATTACHING THE LEG LEVER TO THE LOW
PULLEY STATION
To use the Leg Lever (29), the seat must be attached
to the front upright (see ATTACHING AND REMOVING THE SEAT, above).
Remove the Weight Pin (not shown) from the weight
stack. Attach the Short Cable (58) to the Eyebolt (35)
with a Cable Clip (53). Note: The Weight Pin must
also be removed when removing the Short Cable
from the Eyebolt.
13
29
35
29
53
40
36
Pin
58
86
42
14
Page 15
WEIGHT RESISTANCE CHART
This chart shows the approximate weight resistance at each station. The numbers refer to the 12.5 lb. weight
plates. Weight resistance shown for the butterfly arm station is for each butterfly arm. Note: The actual resistance at each weight station may vary due to dif
the cables, pulleys, and weight guides. Do not use the top weight by itself; the weight system may not function
properly
.
WEIGHT PRESS ARM BUTTERFLY ARM LEG LEVER HIGH PULLEY LOW PULLEY
PLATES (lbs.) (lbs.) (lbs.) (lbs.) (lbs.)
1 45 22 36 28 54
2 70 33 54 44 82
3 99 42 75 60 115
4 128 48 96 72 147
5 153 60 115 90 175
6 184 69 137 103 209
ferences in individual weight plates, as well as friction between
15
Page 16
TROUBLESHOOTING
Inspect and tighten all parts each time the weight system is used. Replace any worn parts immediately. The
weight system can be cleaned using a damp cloth and mild non-abrasive detergent. Do not use solvents.
TIGHTENING THE CABLES
Woven cable, the type of cable used on the weight
system, can stretch slightly when it is first used. If
there is slack in the cables before resistance is felt,
the cables should be tightened.
Slack can be removed by moving the 90mm Pulley
(15) to the lower hole in the Long “U”-bracket (57).
Remove the M10 Nylon Locknut (21) and the M10 x
48mm Bolt (12) from the Cable Trap (66), Pulley, and
“U”-bracket. Re-attach the Pulley and Cable Trap.
Make sure that the Cable Trap is positioned to
hold the Cable in place, and that the Cable and
Pulley move smoothly.
15
57
12
66
21
3
58
Additional slack can be removed from the cables by
tightening the M8 Nylon Locknuts (3) at the end of the
Long Cable (23) or at the end of the Short Cable (58).
To do this you may need to remove the Small “U”bracket (67) from the Weight Tube (63) or remove the
90mm Pulley (15) from the Long “U”-bracket (57).
Make sure that the cables are not too tight, or the
Top Weight (76) will be lifted off the weight stack.
Note: If a cable tends to slip off the pulleys often,
the cable may have become twisted. Remove the
cable and re-install it.
If the cables need to be replaced, see ORDERING
REPLACEMENT PARTS on the back cover of this
manual.
67
63
23
3
16
Page 17
CABLE DIAGRAMS
The cable diagrams show the proper routing of the
Long Cable (23) and the Short Cable (58). Use the
diagram to make sure that the two cables and the
cable traps have been assembled correctly. If the
cables have not been correctly routed, the weight
system will not function properly and damage may
occur. The numbers show the correct route for each
cable. Make sure that the cable traps do not touch
or bind the cables.
4
1
Long Cable (23)
5
7
2
3
6
Short Cable (58)
3
1
5
4
2
8
17
Page 18
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 muscles will continually adapt and grow as you progressively 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 moderate percentage of their capacity. Select a moderate
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
Cross training is an ef
well-balanced fitness program.
anced program is:
• Plan strength training workouts on Monday,
ednesday
W
Plan 20 to 30 minutes of aerobic exercise, such as
•
running on a treadmill or riding on an elliptical or
exercise cycle, on
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 develop your heart and lungs.
, and Friday
ficient way to get a complete and
An example of a bal
.
Tuesday and Thursday.
-
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 overdoing it during the first few months of your exercise program. 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 immediately 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 program.
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 delivering more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. 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
fective exercise program.
ef
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 af
page to find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing.
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.
fected. See the muscle chart on the next
This requires moving
The exertion stage of
.
-
18
Page 19
Rest for a short period of time after each set. The
O
P
Q
R
S
T
U
V
X
W
N
M
J
G
F
H
I
K
E
C
D
B
A
L
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. Rectus Abdominus (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)
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 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. 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 achieving the greatest results is to make exercise a regular
and enjoyable part of your everyday life.
19
Page 20
M6 Washer (10)
M10 Nylon Locknut (21)
M8 Nylon Locknut (3)
M6 Nylon Locknut (2)
M8 Washer (8)
M4 Washer (82)
M10 x 58mm Bolt (7)
M10 x 45mm Bolt (83)
M10 x 48mm Bolt (12)
M8 x 45mm Bolt (72)
M8 x 57mm Bolt (80)
M8 x 63mm Carriage Bolt (1)
M6 x 50mm Carriage Bolt (38)
M4 x 20mm Screw (56)
M8 x 67mm Carriage Bolt (86)
M6 x 16mm Screw (18)
M6 x 50mm Screw (24)
M10 Washer (9)
PART IDENTIFICATION CHART—Model No. 831.159301 R0304A
Page 21
M10 x 75mm Bolt (22)
M10 x 67mm Bolt (11)
M10 x 80mm Bolt (16)
M10 x 90mm Bolt (85)
M10 x 155mm Bolt (60)
M10 x 198mm Bolt (59)
M8 x 70mm Bolt (81)
M8 x 117mm Bolt (68)
M10 x 67mm Carriage Bolt (14)
M10 x 95mm Bolt (71)
M6 x 65mm Screw (43)
Page 22
REMOVE THIS PART IDENTIFICATION CHART AND PART LIST/
EXPLODED DRAWING. SAVE THIS PART IDENTIFICATION CHART
AND PART LIST/EXPLODED DRAWING FOR FUTURE REFERENCE.
PART LIST—Model No. 831.159301 R0304A
Key No. Qty. Description Key No. Qty. Description
1 2 M8 x 65mm Carriage Bolt
2 1 M6 Nylon Locknut
3 9 M8 Nylon Locknut
4 1 Base
5 1 Stabilizer
6 3 “V”-pulley
7 3 M10 x 58mm Bolt
8 2 M8 Washer
9 18 M10 Washer
10 4 M6 Washer
11 2 M10 x 67mm Bolt
12 3 M10 x 48mm Bolt
13 1 Seat
14 2 M10 x 67mm Carriage Bolt
15 8 90mm Pulley
16 1 M10 x 80mm Bolt
17 1 Press Frame
18 2 M6 x 16mm Screw
19 2 Weight Bumper
20 1 Pulley Bracket
21 22 M10 Nylon Locknut
22 4 M10 x 75mm Bolt
23 1 Long Cable
24 1 M6 x 50mm Screw
25 6 Weight
26
27 2 50mm Square Inner Cap
28 2 Pad Tube
29 1 Leg Lever
30 4 Small Pad
31 2 Handgrip
32 1 38mm Square Inner Cap
33
34 4 19mm Round Inner Cap
35 1 Eyebolt
36 1 Seat Frame
37 1 Seat Plate
38
39
40 1 Seat Knob
41
42
43 2 M6 x 65mm Screw
44
45
1
4 50mm Round Inner Cap
1
1
1
1
2 45mm Square Inner Cap
2
Weight Pin
M6 x 50mm Carriage Bolt
Handle
Backrest
Front Upright
Large Pad
46 1 Right Press Arm
47 1 Left Arm
48 1 Right Arm
49 4 25mm Round Inner Cap
50 3 Long Cable Trap
51 2 Stabilizer Foot
52 1 Chain
53 3 Cable Clip
54 1 Lat Bar
55 1 Top Frame
56 4 M4 x 20mm Screw
57 1 Long “U”-bracket
58 1 Short Cable
59 1 M10 x 198mm Bolt
60 1 M10 x 155mm Bolt
61 2 13mm Spacer
62 2 Weight Guide
63 1 Weight Tube
64 1 Weight Tube Bumper
65 1 25mm Square Inner Cap
66 4 Cable Trap
67 1 Small “U”-bracket
68 1 M8 X 117mm Bolt
69 4 25mm Retainer
70 2 25mm Round Cover Cap
71
72 1 M8 x 45mm Bolt
73 1 Left Press Arm
74 2 Butterfly Arm Bushing
75 2 25mm Plastic Bushing
76 1 Top Weight
77 1 38mm Round Inner Cap
78
79 2 50mm x 70mm Inner Cap
80 1 M8 x 57mm Bolt
81 2 M8 x 70mm Bolt
82 4 M4 Washer
83
84
85 1 M10 x 90mm Bolt
86
#
# 1 User’s Manual
#
2
2 25mm Round (thick) Inner Cap
1
1
1
1
1 Exercise Guide
M10 x 95mm Bolt
M10 x 45mm Bolt
Support Plate
M8 x 67mm Carriage Bolt
Grease Packet
Page 23
27
83
15
44
15
85
23
27
21
44
21
21
73
46
16
15
21
17
52
7
39
55
6
69
70
70
47
48
45
45
6
74
74
50
50
69
20
15
66
22
9
21
49
81
84
7
68
3
21
12
33
33
53
78
78
49
49
21
33
33
49
22
21
4
1
59
75
15
12
58
21
21
21
79
79
75
31
54
31
15
71
41
6
50
42
66
10
43
43
10
9
21
3
3
9
66
15
65
3
21
7
13
40
28
30
36
86
29
30
30
30
28
34
34
34
34
32
35
10
2
24
10
38
37
18
18
80
3
77
9
21
5
51
25
76
67
3
72
3
8
51
64
63
62
23
14
61
11
26
19
15
12
3
57
58
21
8
66
21
60
9
56
56
9
82
82
82
9
9
21
9
9
9
9
EXPLODED DRAWING—Model No. 831.159301 R0304A
Page 24
FULL 90-DAY WARRANTY
For 90 days from the date of purchase, if failure occurs due to defect in material or workmanship in this
WEIGHT SYSTEM EXERCISER, contact the nearest Sears Service Center throughout the United
States and Sears will repair or replace the WEIGHT
SYSTEM EXERCISER, free of charge.
This warranty does not apply when the WEIGHT
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 817W
Part No. 204419 R0304A Printed in China © 2004 ICON Health & Fitness, Inc.
SYSTEM EXERCISER is used commercially or for
A, Hoffman Estates, IL
60179
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