Weider 831.1591 User's Manual
Contents
1. you for selecting the versatile WEIDER 220 exercise rack The WEIDER 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 WEIDER 220 will help you achieve the specific results you want For your benefit read this manual carefully before using the WEIDER 220 exercise rack If you have additional questions please call our toll free Handle Arm Pad Dip Arm Foot Rest Stabilizer HELPLINE 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 PART IDENTIFICATION 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 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 MICH M10 x 40mm Bolt 21 M10 Nylon Locknut 19 AN2. S M10 Washer 1 8 M10 x 19mm Bolt 22 ANN H M10 x 62mm Bolt 16 M10 x 68mm Bolt 23 ASSEMBLY Make Things Easier for Yourself 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 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 Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembiy is completed The following tools not inctuded are required for assembly Two adjustable wrenches D SD One rubber mallet One standard screwdriver One Phillips screwdriver C A small amount of 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 Handle 3 Attach the Bottom Crossbar 15 to an Upright Base 3 with two M10 x 68mm Bolts 23 an
3. 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 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 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 mak
4. WEIDER 220 Serial No o USER S MANUAL Write the serial number in the space above tor reference N Serial Number Decat HELPLINE 1 800 736 6879 SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 www weiderfitness com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS cp apa da hey aS Unie whe CI AUGER Ee a be iaia 3 BEFORE YOU BEGIN Sos aaa ds ar NI LR i 4 PART IDENTIFICATION CHART 5 ASSEMBLY ti RP eile dust eat ia TE arie TRO ene gee eee 6 EXERCISE GUIDELINES ud id ta its 10 PARTEIST 2220 A a A e ti Oa rk a loa 14 EXPLODED DRAWING ccoo a te eS Ge as 15 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 e Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instructions prior to use Do not allow children on or around machine Repiace label if damaged illegible or removed IMPORTANT PRECAUTIONS BEFORE YOU BEGIN Thank
5. d two Mi0 Nylon Locknuts 19 Note Attach the Bottom Crossbar so that the indicated 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 4 Attach an Angled Support 7 to a Stabilizer 5 with an M10 x 68mm Bolt 23 and an M10 Nylon Locknut 19 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 other Angled Support 7 to the other Stabilizer 5 and Upright Base 3 in the 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 Attach the 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 6 Orient the Left Dip Arm 4 as shown so that the large hole is on top Attach the Left Dip Arm to the lefi Upright 2 with an M10 x 68mm Bolt 23 and an M10 Nylon Locknut 19 Do not tighten the Nylon Locknut yet Large Hole Attach the Left Dip Arm 4 to the left Upright Base 3 with two M10 x 19mm Bolts 22 Do not tighten the Bolts yet Repea
6. e exercise a regular and enjoyable part of your everyday life MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf SK lt CAMDOVOZSFAL IONMOIOM gt Vi Z l Mei my 11 MONDAY Date L TUESDAY AEROBIC EXERCISE Date L WEDNESDAY Date L THURSDAY AEROBIC EXERCISE Date FRIDAY Date L Make photocopies of this page for scheduling and recording your workouts 12 MONDAY Date TUESDAY AEROBIC EXERCISE Date a ES ANAS WEDNESDAY Date THURSDAY AEROBIC EXERCISE Date I FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 13 PART LIST Model No 831 159100 Key No Qty 1 1 2 2 3 2 4 1 5 2 6 1 7 2 8 2 9 1 10 2 11 4 12 8 13 2 Description Pull up Bar Upright Upright Base Left Dip Arm Stabilizer To
7. ise such as one sit up A set is a series of repetitions 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 weight Toning You can tone your muscles by pushing them 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 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 weight training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as cycling or swimming on Tuesday and Thursday Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of weight training and aerobic exer cise will reshape and strengthen your body and 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 i
8. ndividual 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 shoutd 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
9. p Crossbar Angle Support Handle Backrest Arm Pad Endcap Handgrip Outer Cap Key No Qty 14 2 15 1 16 4 17 1 18 16 19 14 20 2 21 2 22 16 23 14 24 1 1 R0402A Description Rubber Endcap Bottom Crossbar M10 x 62mm Bolt Right Dip Arm M10 Washer M10 Nylon Locknut Rubber Pad M10 x 40mm Bolt M10 x 19mm Bolt M10 x 68mm Bolt Foam Grip User s Manual Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 14 EXPLODED DRAWING Model No 831 159100 RO402A 15 SEARS Model No 831 159100 QUESTIONS If you find that you need help assembling or operating the WEIDER 220 exer cise rack a part is missing or you need to schedule repair service call our toll free HELPLINE 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 1 800 FON PART 1 800 366 7278 The model number and serial number of your WEIDER 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 All replacement parts are available for immediate purchase or special order when you visit your nearest SEARS Service Center To request service or to orde
10. r 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 WEIDER 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 FULL 90 DAY WARRANTY For 90 days from the date of purchase if failure occurs due to defect in materia 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 commercially or 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
11. t this step with the Right Dip Arm not shown 7 Orient the Top Crossbar 6 with the bracket on the side shown Attach the Top Crossbar to each Dip Arm 4 17 with two M10 x 68mm Bolts 23 and two M10 Nylon Locknuts 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 up Bar to the Uprights 2 with two M10 x 40mm Bolts 21 and two M10 Washers 18 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 10 Attach an Arm Pad 10 to each Dip Arm 4 17 with two M10 x 62mm Bolts 16 and two M10 Washers 18 11 Attach the Backrest 9 to the Top Crossbar 6 with two M10 x 19mm Bolts 19 12 Make sure that all parts have been properly tight ened before you use the exercise rack 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 by changing the number of repetitions or sets performed A repetition is one complete cycle of an exerc
Download Pdf Manuals
Related Search