I/VEIDER 220 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! 1-800-736-6879 SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179 www.weiderfit ness.
TABLE OF CONTENTS WARNING DECAL PLACEMENT .......................................................... IMPORTANT PRECAUTIONS ............................................................. BEFORE YOU BEGIN ................................................................... PART IDENTIFICATION CHART ........................................................... ASSEMBLY ........................................................................... EXERCISE GUIDELINES ...................................................
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. HELPLtNE at 1-800-736-6879, Monday through Saturday, 7 a.m. until 7 p.m. Central Time (excluding holidays).
PART IDENTIFICATION CHART Refer to the drawings below to identifysmall parts used in assembly. The number in parentheses by each drawing 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.
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. • Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed.
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. 3. 15 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 (lg).
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. 6 Large Hole 19 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, 22 Orient the Top Crossbar (6) with the bracket on the side shown.
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 with two M10 x 19ram Bolts (19). (6) 11 12. Make sure that all parts have been properly tightened 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 muscles will continuallyadapt and grow as you progressively 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 sit-up. A "set" is a series of repetitions.
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 workouts. List the date, the exercises performed and the numbers of sets and repetitions completed.
MONDAY EXERCISE SETS REPS SETS REPS SETS REPS Date: / / AEROBIC TUESDAY EXERCISE Date: / / WEDNESDAY EXERCISE Date: / / THURSDAY AEROBIC EXERCISE Date: / / FRIDAY EXERCISE Date: / / Make photocopiesof this page for scheduling and recordingyour workouts.
MONDAY EXERCISE SETS REPS SETS REPS SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / WEDNESDAY EXERCISE Date: / / THURSDAY AEROBIC EXERCISE Date: / / FRIDAY EXERCISE Date: / / Make photocopies of this page for schedulingand recording your workouts.
PART LIST-- Model No. 831.159100 Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 1 2 2 1 2 1 2 2 1 2 4 8 2 Description R0402A Key No. Qty.
EXPLODED DRAWING-- Model No. 831.1 59100 Ro4o2A 10 17 18_' 2\ _ 14 12¸ 4 22 23 22 i_ 22 \ 22 23 11 12 20 22 23 23 19 19 11 ....... 19<,e,• 1\ 24 12 22 12 15
SEARS 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. Model No. 831.159100 If you find that: 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.
