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I / VEIDE2R20 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 . com new products , prizes , fitness tips , and much morel
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TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover FULL 90 DAY WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover 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 . • Misuseofthisproductmayresultin seriousinjury . • Readuser'smanual and followallwarnings and operating instructionsprior to use . , Do not allow children on or around machine . • Replacelabel if damaged , illegible , or removed . 2
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IMPORTANT PRECAUTIONS ii ¸ _ i !
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BEFORE YOU BEGIN Thank you for selecting the versatile WELDER ® 220 HELPLtNE at 1 - 800 - 736 - 6879 , Monday through exercise rack . The WELDER ® 220 is designed to help Saturday , 7 a . m . until 7 p . m . Central Time ( excluding you develop the major muscle groups of the upper holidays ) . To help us assist you , please note the prod - body . Whether your goal is a shapely figure , dramatic uct model number and serial number before calling . The model number is 831.159100 . The serial number increase in muscle size and strength , or a healthier can be found on a decal attached to the exercise rack cardiovascular system , the WELDER ® 220 will help you achieve the specific results you want . ( see the front cover of this manual ) . For your benefit , read this manual carefully before Before reading further , please review the drawing using the WELDER ° 220 exercise rack . If you have below and familiarize yourself with the parts that are labeled . additional questions , please call our toll - free Pull - up Bar Upright Handle Backrest Arm Pad Dip Arm Foot Rest Handle Stabilizer 4
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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 pre - attached . If a part is not in the parts bag , check to see if it has been pre - attached . M1O x 4Omm Bolt ( 21 ) M10 Nylon Locknut ( 19 ) M10 Washer ( 18 ) M10 x 19mm Bolt ( 22 ) M10 x 62mm Bolt ( 16 ) M10 x 68mm Bolt ( 23 ) 5
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ASSEMBLY • Place all parts in a cleared area and remove the Make Things Easier for Yourself packing materials . Do not dispose of the packing materials until assembly is completed . This manual is designed tqensure that sthefully exercise rack canbe assembled succes The following tools ( not included ) are required by anyone . Most peoplef ndlthat , by settingth for assembly : aside plenty of time , asS _ e _ bywi go s _ o y . • Two adjustable wrenches Before beginning assembly , carefully read the • One rubber mallet following Information and Instructions : • One standard screwdriver • Assembly requires two people . • One Phillips screwdriver • For help identifying small parts , use the PART IDENTIFICATION CHART on page 5 . • A small amount of soapy water . • Tighten all parts as you assemble them , unless Assembly will be more convenient if you have a instructed to do otherwise . socket set , a set of open - end or closed - end wrenches , or a set of ratchetwrenches . • As you assemble the exercise rack , make sure all parts are oriented as shown in the drawings . 1 11 12 Press an Endcap ( 11 ) onto each end of the two Stabilizers ( 5 ) . Slide a Handgrip ( 12 ) onto the handle of each Stabilizer . 11 11 2 . Attach an Upright Base ( 3 ) to a Stabilizer ( 5 ) with 2 two M10 x 19mm Bolts ( 22 ) and two M10 Washers ( 18 ) . Do not tighten the Bolts yet . 3 - - Attach the other Upright Base ( 3 ) to the other Stabilizer ( 5 ) in the same manner . 22 18
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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 . 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 ) 4 with an M10 x 68mm Bolt ( 23 ) and an M10 Nylon Locknut ( lg ) . 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 otherAngled Support ( 7 ) to the other Stabilizer ( 5 ) and Upright Base ( 3 ) inthe same manner . 5 . Press a Rubber Endcap ( 14 ) onto the end of an 5 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 - Pull - up est set of holes In the Upright and Upright Decal Base . Do not tighten the Bolts yet . Attachthe 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 . 7
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6 . Orient the Left Dip Arm ( 4 ) as shown , so that the 6 large hole is on top . Attach the Left Dip Arm to Large Hole the left Upright ( 2 ) with an M10 x 68mm Bolt ( 23 ) and an M10 Nylon Locknut ( 19 ) . Do not tighten 19 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 22 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 ) Bracket and two M10 Nylon Locknuts ( 19 ) . Do not tight - en the Nylon Locknuts yet . 23 17 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 ) . 12 18 Tighten all of the Bolts and Nylon Locknuts 21 used In steps 2 - 8 . 9 . Attach a Handle ( 8 ) to each Dip Arm ( 4 , 17 ) with 9 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 12 each Dip Arm ( 4 , 17 ) . 13 22 8
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10 . Attach an Arm Pad ( 10 ) to each Dip Arm ( 4 , 17 ) 10 with two MIO x 62mm Bolts ( 16 ) and two M10 10 Washers ( 18 ) . 18 _ 16 11 . Attach the Backrest ( 9 ) to the Top Crossbar ( 6 ) 11 with two M10 x 19ram Bolts ( 19 ) . 12 . Make sure that all parts have been properly tight - ened before you use the exercise rack . 9
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EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS or dizziness at any time while exercising , stop immedi - ately and begin cooling down . Find out what is wrong Muscle Building before continuing . Remember that adequate rest and a To increase the size and strength of your muscles , proper diet are important factors in any exercise pro - push them close to their maximumcapacity . Your mus - gram . cles will continuallyadapt and grow as you progres - WARMING UP sively increase the intensityof your exercise . Youcan adjust the intensitylevel of an individualexercise by changing the number of repetitionsor sets performed . Begineach workoutwith 5 to 10 minutesof stretching ( A " repetition " is one complete cycle of an exercise , and light exercise to warm up . Warming up prepares such as one sit - up . A " set " is a series of repetitions . ) your body for more strenuous exercise by increasing circulation , raising your body temperature and deliver - Begin with 3 sets of 8 repetitionsfor each exercise you ing more oxygen to your muscles . perform . Rest for 3 minutes after each set . When you WORKING OUT can complete 3 sets of 12 repetitions without difficulty , increase the amount of weight . Each workoutshould include 6 to 10 different exercis - Toning es . Select exercisesfor every major musclegroup , You can tone your muscles by pushingthem to a mod - emphasizing areas that you want to develop most . To erate percentage of their capacity . Increase the num - give balance and varietyto your workouts , vary the exercises from session to session . 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 Schedule your workoutsfor the time of day when your completing more sets . energy level is the highest . Each workoutshould be followed by at least one day of rest . Once you find the Weight Loss schedule that is rightfor you , stick with it . To lose weight , increase the number of repetitionsin EXERCISE FORM each set . Exercise for 20 to 30 minutes , restingfor a maximumof 30 seconds between sets . Maintainingproper form is an essential part of an Cross Training effectiveexercise program . This requires moving Cross trainingis an efficientway to get a complete and through the full range of motion for each exercise , and weU - balancedfitness program . An example of a bal - moving only the appropriate parts of the body . anced program is : Exercising in an uncontrolled manner will leave you • Plan weight trainingworkoutson Monday , feeling exhausted . Wednesday , and Friday . • Plan 20 to 30 minutes of aerobic exercise , suchas The repetitionsin each set should be performed cyclingor swimming , on Tuesday and Thursday . smoothlyand withoutpausing . The exertionstage of • Rest from both weight trainingand aerobic exercise each repetition should last about half as long as the for at least one full day each week to give your body return stage . Proper breathing is important . Exhale dur - time to regenerate . ing the exertion stage of each repetition and inhale during the return stroke . Never hold your breath . The combination of weight training and aerobicexer - cise will reshape and strengthen your body , and devel - Rest for a short period of time after each set . The ideal op your heart and lungs . resting periods are : • Rest for three minutes after each set for a muscle PERSONALIZING YOUR EXERCISE PROGRAM building workout . • Rest for one minute after each set for a toning work - out . Determiningthe exact lengthof time for each workout , as well as the number of repetitions or sets completed , • Rest for 30 seconds after each set for a weight loss workout . is an individual matter . It is important to avoid overdo - ing it during the first few months of your exercise pro - Plan to spend the first couple of weeks familiarizing gram . You should progress at your own pace and be yourself with the equipment and learning the proper form for each exercise . sensitive to your body's signals . If you experience pain 10
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COOLING DOWN tocopied and used to schedule and record your work - outs . List the date , the exercises performed and the End each workout with 5 to 10 minutes of stretching . numbers of sets and repetitions completed . Record Include stretches for both your arms and legs . Move your weight and key body measurements at the end of slowly as you stretch and do not bounce . Ease into every month . Remember , the key to achieving the greatest results is to make exercise a regular and each stretch gradually and go only as far as you can enjoyable part of your everyday life . 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 - MUSCLE CHART A . Sternomastoid ( neck ) B . Pectoralis Major ( chest ) C . Biceps ( front of arm ) D . Obliques ( waist ) E . Brachioradials ( forearm ) I = . Hip Rexors ( upper thigh ) G . Abductor ( outer thigh ) R H . Quadriceps ( front of thigh ) S I . Sartorius ( front of thigh ) J . " l'ibialis Antedor ( front of calf ) K . Soleus ( front of calf ) L . Rectus Abdominus ( stomach ) M . Adductor ( inner thigh ) N . Trapezius ( upper back ) O . Rhomboideus ( upper back ) V P . Deltoid ( shoulder ) 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 ) 11
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MONDAY EXERCISE SETS REPS Date : / / AEROBIC EXERCISE TUESDAY Date : / / WEDNESDAY EXERCISE SETS REPS Date : / / AEROBIC EXERCISE THURSDAY Date : / / FRIDAY EXERCISE SETS REPS Date : / / Make photocopiesof this page for scheduling and recordingyour workouts . 12
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MONDAY EXERCISE SETS REPS Date : / / AEROBIC EXERCISE TUESDAY Date : / / WEDNESDAY EXERCISE SETS REPS Date : / / THURSDAY AEROBIC EXERCISE Date : / / FRIDAY EXERCISE SETS REPS Date : / / Make photocopies of this page for schedulingand recording your workouts . 13
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PART LIST - - Model No . 831.159100 R0402A Key No . Qty . Description Key No . Qty . Description 1 1 Pull - up Bar 14 2 Rubber Endcap 2 2 Upright 15 1 Bottom Crossbar 3 2 Upright Base 16 4 M10 x 62mm Bolt 4 1 Left Dip Arm 17 1 Right Dip eArmr 5 2 Stabilizer 18 16 M10 Wash 6 1 Top Crossbar 19 14 M10 Nylon Locknut 7 2 Angle Support 20 2 Rubber Padam 8 2 Handle 21 2 M10 x 40r Bolt 9 1 Backrest 22 16 M10 x 19ram Bolt 10 2 Arm Pad 23 14 M10 x 68mm Bolt 11 4 Endcap 24 1 Foam Grip 12 8 Handgrip # 1 User's Manual 13 2 Outer Cap Note : " # " indicatesa non - illustrated part . Specificationsare subject to change without notice . See the back cover of this manual for information about ordering replacement parts . 14
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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 11 19 . . . . . . . 19 < , e , • 1 \ 24 12 22 12 15
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SEARS The model number and serial number of your WELDER ® 220 exercise rack are listed on a decal attached to the frame . See Model No . 831.159100 the front cover of this manual to find the location of the decal . All replacement parts are available for immediate purchase or QUESTIONS ? special order when you visit your nearest SEARS Service Center . To request service or to order parts by telephone , call the If you find that : toll - free numbers listed at the left . • you need help assembling or When requesting help or service , or ordering parts , please be operating the WELDER " 220 exer - prepared to provide the following information : cise rack • a part Is missing • The MODEL NUMBER of the product ( 831.159100 ) • or you need to schedule repair • The NAME of the product ( WELDER ® 220 exercise rack ) service call our toll - free HELPUNE • The KEY NUMBER and DESCRIPTION of the PART ( see the PART LIST and EXPLODED DRAWING on pages 14 and 15 of 1 - 800 - 736 - 6879 this manual ) . Monday - Saturday , 7 am - 7 pm Central Time ( excluding holidays ) SEARS , ROEBUCK AND CO . , HOFFMAN ESTATES , IL 60179 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 ) [ FULL 90 DAY WARRANTY ] 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 Part No . 184184 R0402A Printed in China © 2002 Sears , Roebuck and Co .