I/VEIDER220
Model No. 831.159100
Serial No.
USER'S MANUAL
Write the serial number in the space above for reference.
Serial Number Decal
EXERCISE
E(_ U I P M ENT
HELPLINE!
SEARS, ROEBUCK AND CO.,
HOFFMAN ESTATES, IL 60179
www.weiderfit ness.com
new products, prizes, fitness tips, and much morel
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
???Misuseofthisproduct may resultin seriousinjury.
???Read user'smanual and follow all warnings
and operating instructionsprior to use.
, Do not allow children on or around machine.
??? Replacelabel if damaged,illegible, or removed.
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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 additional questions, please call our
HELPLtNE at
(see the front cover of this manual).
Before reading further,please review the drawing below and familiarize yourself with the parts that are labeled.
Upright
Handle
Arm Pad
Dip Arm
Backrest
Foot Rest
Handle
Stabilizer
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PART IDENTIFICATION CHART
Refer to the drawings below to identifysmall 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
M1O x 4Omm Bolt (21)
M10 Nylon Locknut (19)
M10 Washer (18)
M10 x 19mm Bolt (22)
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ASSEMBLY
Make Things Easier for Yourself
This manual is designed tqensure that the exercise rack canbe assembled successfully
by anyone. Most people f ndlthat, by setting aside plenty of 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.
???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 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.
Assembly will be more convenient if you have a socket set, a set of
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11
12
11
11
2
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.
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
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Decal
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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.
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 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
(2) with two M10 x 40mm Bolts (21) and two M10 Washers (18).
Tighten all of the Bolts and Nylon Locknuts used In steps
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).
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Large Hole
19
22
Bracket
23
17
12
18
21
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12
13
22
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12.Make sure that all parts have been properly tight- ened before you use the exercise rack.
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18_
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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 continuallyadapt and grow as you progres- sively increase the intensity of your exercise. You can adjust the intensitylevel of an individualexercise by changing the number of repetitions or sets performed. (A "repetition" is one complete cycle of an exercise, such as one
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 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 repetitionsin each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets.
Cross Training
Cross training is an efficientway to get a complete and
???Plan weight training workoutson 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
Determiningthe 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'ssignals. 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 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 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 workoutsfor 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 effectiveexercise 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.
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.
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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.
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.
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)
J."l'ibialisAntedor (front of calf)
K.Soleus (front of calf)
L.Rectus Abdominus (stomach)
M.Adductor (inner thigh)
N.Trapezius (upper back)
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)
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MONDAY
Date:
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TUESDAY
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WEDNESDAY
Date:
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THURSDAY
Date:
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FRIDAY
Date:
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AEROBIC EXERCISE
AEROBIC EXERCISE
Make photocopiesof this page for scheduling and recordingyour workouts.
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Date:
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TUESDAY AEROBIC EXERCISE
Date:
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Date:
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Make photocopies of this page for schedulingand recording your workouts.
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Note: "#" indicates a
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SEARS
Model No. 831.159100
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
REPLACEMENT
PARTS
If parts become worn and need to
be replaced, call the following toll- free number
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.
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
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
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 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