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WEIGHT RACK User`s Manual

1. Model No 831 15500 0 Serial No rl di WEIGHT RACK User s Manual Serial Number Decal Assembly Operation Maintenance Part List and Drawing Sears Roebuck and Co Hoffman Estates IL 60179 44 CAUTION Read all precautions and instruc tions in this manual before using FREE this equipment Keep this manual 2 HOW TO iF IT VIDEOS for future reference www iFit com TABLE OF CONTENTS WARNING DECAL PLACEMENT mesie a o a wa aaa a a ad 2 IMPORTANT PRECAUTIONS a eee eed Seb ee a da a a 3 BEFORE YOU BEGIN ss l ui AA A A A O AA Ad 4 PART IDENTIFICATION CHART o tu dra a A Gea a dd edo seeders 5 ASSEMBLY tar bese hat bie ide tds rt e Hh edd beh uba a 6 ADJUSTMENT lt lt yau eum A A ee A A AR ase R E 14 EXERCISE GUIDELINES tipa A ee dee hae lee ede AR et ee a 15 PARTEIS Wee ties Sasa cath Qu taa ace eee td do 18 EXPLODED DRAWING isos lata bad oO ad naga hte ne Vdd ates a ao 19 ORDERING REPLACEMENT PARTS Back Cover 90 DAY FULL WARRANTY Loco Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the A warning decal s If a decal is missing AWAR N il or illegible call 1 877 992 5999 and a nu of co Seve area iy request a free replacement decal Apply BS U diee A the decal in the location shown ss A AR Note The decal s may not be shown at Replace label if damaged illegible or remo
2. a damp cloth and a mild non abrasive detergent do not use solvents to clean the weight rack ADJUSTING THE PULL UP HANDLES To adjust the position of a Pull up Handle 12 loosen and pull the Adjustment Knob 24 on the Carriage 15 and slide the Carriage to the desired position Then release the Adjustment Knob into one of the adjustment holes in the Pull up Crossbar 7 and tighten the Adjustment Knob ADJUSTING THE SPOTTERS Set the two Spotters 18 on the Uprights 3 4 5 and 49 at the lowest point to which you want your barbell not included to go Make sure that both Spotters are at the same height USING THE DIP ARM To use the Dip Arm 10 slide it onto the posts on the Left Front Upright 4 Make sure that the Dip Arm is fully seated TER S When you are not using the Dip Arm 10 remove it and set it out of the way Y SS A 14 EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS Note A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions Muscle Building Work your muscles near their maxi mum capacity and progressively increase the intensity of your exercise Adjust the intensity level of an indi vidual exercise as follows Change the amount of resistance used Change the number of repetitions or se
3. 5mm Screw M10 x 28mm Screw M10 x 50mm Screw M10 Curved Washer M10 x 70mm Screw M10 Large Washer Left Center Upright User s Manual 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 call 1 877 992 5999 These parts are not illustrated 18 vz 1608 0 00SS1 68 ON ISDON ONIMVYCG 43I00 dX3 ur home or ours Your Home For repair in your home of all major brand appliances lawn and garden equipment or heating and cooling systems no matter who made it no matter who sold it For the replacement parts accessories and user s manuals that you need to do it yourself For Sears professional installation of home appliances and items like garage door openers and water heaters 1 800 4 MY HOME 1 800 469 4663 Call anytime day or night U S A and Canada www sears com Wwww sears ca Our Home For repair of carry in items like vacuums lawn equipment and electronics call or go on line for the location of your nearest Sears Parts amp Repair Center 1 800 488 1222 Call anytime day or night U S A only www sears com To purchase a protection agreement U S A or maintenance agreement Canada on a product serviced by Sears 1 800 827 6655 U S A 1 800 361 6665 Canada Para pedir servicio de reparaci n a domicilio y para or
4. apter 22 onto one of the storage posts on the Right Rear Frame 8 Attach the Olympic Adapter with an M10 x 50mm Screw 45 and an Adapter Cap 28 Attach two more Olympic Adapters 22 to the Right Rear Frame 8 in the same way See the EXPLODED DRAWING on page 19 Repeat steps 1 7 and assemble the Left Base 2 the Left Front Upright 4 the Left Center Upright 49 the Left Rear Frame 9 and the other Top Frame 6 in the same way 8 Attach the Lower Crossbar 11 between the Right Rear Frame 8 and the Left Rear Frame 9 with four M10 x 130mm Screws 40 do not tighten the Screws yet 9 Attach one of the two Upper Crossbars 14 between the two Center Uprights 5 49 with four M10 x 80mm Screws 42 do not tighten the Screws yet Attach the other Upper Crossbar 14 between the Center Uprights 5 49 in the same way 10 10 Orient the Pull up Crossbar 7 and the two Carriages 15 as shown Loosen and pull the Adjustment Knob 24 on one of the Carriages 15 and slide the Carriage onto the Pull up Crossbar 7 Then release the Adjustment Knob into one of the adjustment holes in the Pull up Crossbar and tighten the Adjustment Knob Slide the other Carriage 15 onto the Pull up Crossbar 7 in the same way 11 Orient the Pull up Crossbar 7 and the Carriages 15 as shown and attach the Pull
5. ce and be sensitive to your body s signals Follow each workout with at least one day of rest Warming Up Start with 5 to 10 minutes of stretch ing 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 stretch ing Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FORM Move 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 without pausing The exertion stage of each repeti tion 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 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 set STAYING 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 co
6. d properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the weight rack at all times Always wear athletic shoes for foot protec tion while using the weight rack The weight rack is designed to support a maximum user weight of 300 Ibs 136 kg 11 12 13 15 16 and a maximum total weight of 610 Ibs 277 kg Do not place more than 310 Ibs 141 kg including a barbell and weights on the weight rests or on the spotters Note No barbell or weight plates are included Use only an Olympic length barbell with the weight rack When using a barbell with the weight rack always set the spotters on the weight rack at the lowest height to which you want the barbell to go When using the rip 60 Suspended Body Weight Trainer on the weight rack place a total of at least 90 Ibs 41 kg of weight plates on the two lowest storage posts on the weight rack In addition make sure that there is not a barbell on the weight rack Remove the dip frame and the rip 60 Suspended Body Weight Trainer before you use the pull up handles Always place the same amount of weight on both ends of a barbell While adding or removing weight plates always keep some weight on both ends of the barbell to prevent the barbell from tipping Over exercising may result in serious injury or death If you feel faint or if you experience pain while exercising stop
7. denar piezas 1 888 SU HOGAR 1 888 784 6427 Sears A Registered Trademark Trademark SM Service Mark of Sears Brands LLC Marca Registrada Marca de F brica SM Marca de Servicio de Sears Brands LLC 90 DAY FULL WARRANTY If this Sears Weight Rack Exerciser fails due to a defect in material or workmanship within 90 days of the date of purchase call 1 800 4 MY HOME 1 800 469 4663 to arrange for free repair or replacement if repair proves impossible This warranty does not apply when the Weight Rack 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 Part 334689 RO912A Printed in China 2012 ICON IP Inc
8. djustable wrench one Phillips screwdriver S Assembly may be easier if you have a set of wrenches To avoid damaging parts do not use power tools 2 3 Identify the Right Center Upright 5 and orient it as shown Attach the Right Center Upright 5 to the Right Base 1 with two M10 x 75mm Hex Screws 39 and two M10 Washers 37 do not tighten the Screws yet Identify the Right Rear Frame 8 and orient it as shown Attach the Right Rear Frame 8 to the Right Base 1 with two M10 x 75mm Hex Screws 39 and two M10 Washers 87 do not tighten the Screws yet 4 Identify one of the two Top Frames 6 and ori ent it as shown Slide the Top Frame 6 onto the upper end of the Right Rear Frame 8 The Top Frame 6 should rest on the Right Front Upright 3 and the Right Center Upright 5 Attach the Top Frame 6 to the Right Rear Frame 8 and to the Right Center Upright 5 with two M10 x 75mm Screws 43 two M10 Washers 37 and two Frame Spacers 29 do not tighten the Screws yet Next attach the Top Frame 6 to the Right Front Upright 3 with two M10 x 75mm Screws 43 and two M10 Washers 37 do not tighten the Screws yet 6 Press three Rear Frame Caps 27 onto the 7 Right Rear Frame 8 If you plan to use Olympic weight plates not included with the weight rack slide an Olympic Ad
9. immediately and cool down BEFORE YOU BEGIN Thank you for selecting the WEIDER PRO 500 L rack The versatile 500 L weight rack is designed to develop every major muscle group of the upper body Whether your goal is to develop a shapely figure dramatic muscle size and strength or a healthier car diovascular system the 500 L weight rack will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight rack If you have questions after Pull up Handle Spotter Dip Arm 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 labeled parts Storage Post Spotter Length 6 ft 1 in 185 cm Width 5 ft 3 in 160 cm Height 7 ft 1 in 216 cm PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The number following the key number is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassembled Extra parts
10. may be included If a part is missing please call 1 877 992 5999 OJ O mu W M6 x 20mm Screw 41 12 M10 x 50mm Screw 45 10 M10 Washer M10 Curved 37 20 Washer 46 4 i A M10 x 70mm Screw 47 4 M10 x 75mm Screw 43 8 A E M10 x 75mm Hex Screw 39 12 m y M10 x 80mm Screw 42 8 AU M10 x 130mm Screw 40 4 ASSEMBLY 1 To watch an assembly video go to http productvideo co assembly sears weider or use your mobile phone or your smartphone to read the QR code at the right Assembly requires three persons Due to its weight and size the weight rack should be assembled in the location where it will be used Make sure that there is enough clearance to walk around the weight rack 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 finish all assembly steps Identify the Right Base 1 and the Right Front Upright 3 Orient the parts as shown Attach the Right Front Upright 3 to the Right Base 1 with two M10 x 75mm Hex Screws 39 and two M10 Washers 87 do not tighten the Screws yet Left parts are marked L or Left and right parts are marked R or Right To identify small parts see page 5 In addition to the included tool s assembly requires the following tool s one a
11. mpleted Record your weight and key body measurements once a month To achieve good results make exercise a regular and enjoyable part of your life EXERCISE LOG Make 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 Strength Date Sets Reps Exercise Aerobic i s h u SIR Strength Date Aerobic Date Strength Date Aerobic l 16 NOTES 17 PART LIST Key No Qty OONDOAPRWNDY NN 25 N O S 5 NN N HANH HH Description Right Base Left Base Right Front Upright Left Front Upright Right Center Upright Top Frame Pull up Crossbar Right Rear Frame Left Rear Frame Dip Arm Lower Crossbar Pull up Handle Dip Handle Upper Crossbar Carriage Armrest Backrest Spotter Spotter Insert Carriage Bushing Pull up Handle Bracket Olympic Adapter Carriage Spacer Adjustment Knob Long Foam Grip Key No Qty LAN RBADZNAMDHAHDHHRNMFPABDANNADOOA Model No 831 15500 0 RO912A Description Short Foam Grip Rear Frame Cap Adapter Cap Frame Spacer 50mm Round Cap 32mm Round Cap 25mm Round Cap Base Foot Oval Cap M10 x 20mm Screw Dip Arm Cap M10 Washer M4 x 16mm Screw M10 x 75mm Hex Screw M10 x 130mm Screw M6 x 20mm Screw M10 x 80mm Screw M10 x 7
12. ts 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 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 moder ate 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 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 Combine strength training and aero bic exercise by following this type of program Strength training 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 to regenerate WORKOUT GUIDELINES Familiarize yourself with the equipment and learn the proper form for each exercise Use your own judgment 15 to determine the appropriate length of time for each workout and the numbers of repetitions and sets to complete Progress at your own pa
13. up Crossbar to the Top Frames 6 with four M10 x 70mm Screws 47 and four M10 Curved Washers 46 See steps 1 3 5 and 7 9 Tighten all of the Screws 39 43 42 and 40 used in these steps 12 Attach a Dip Handle 13 to the Dip Arm 10 with two M10 x 50mm Screws 45 and a Dip Arm Cap 36 Attach the other Dip Handle 13 in the same way 11 13 Attach an Armrest 16 to the Dip Arm 10 with four M6 x 20mm Screws 41 Start all four Screws and then tighten them Attach the other Armrest 16 in the same way 14 Attach the Backrest 17 to the Dip Arm 10 with four M6 x 20mm Screws 41 Start all four Screws and then tighten them 15 Set the Dip Arm 10 on the posts on the Left Front Upright 4 Make sure that the Dip Arm is fully seated 12 16 Set the two Spotters 18 on the Uprights 3 4 5 and 49 as shown Make sure that both Spotters are at the same height 17 Make sure that all parts are properly tightened before the weight rack is used Note Extra parts may be included The use of all remaining parts will be explained in ADJUSTMENT beginning on page 14 13 ADJUSTMENT The steps below explain how the weight rack can be adjusted Make sure that all parts are properly tightened each time the weight rack is used Replace any worn parts immediately The weight rack can be cleaned with
14. ved actual size AAWARNING To prevent tipping place at least 90 Ibs of weight on the storage tubes before using the Rip 60 AWAR N N G User Weight Max 300 LBS Weight Crutch Max 310 LBS Leg Developer Max 150 LBS Weight Carriage Max 150 LBS Chest Fly Per Arm Max 50 LBS Product may not offer all listed exercises IMPORTANT PRECAUTIONS AWARNI NG To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your weight rack before using your weight rack Sears assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 10 It is the responsibility of the owner to ensure that all users of the weight rack are ade quately informed of all precautions 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 Use the weight rack only as described in this manual The weight rack is intended for home use only Do not use the weight rack in a com mercial rental or institutional setting Keep the weight rack indoors away from moisture and dust Do not put the weight rack in a garage or covered patio or near water Place the weight rack on a level surface with enough clearance around the weight rack to mount dismount and use the weight rack Inspect an

WEIGHT RACK User`s Manual

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