Model No. 831.159100 Serial No. USER’S MANUAL Write the serial number in the space above for reference. Serial Number Decal SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179 CAUTION Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference. Visit our website at www.weiderfitness.
TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CHART . . . . . . . . . . . . . .
IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the exercise rack. 1. Read all instructions in this manual before using the exercise rack. Use the exercise rack only as described in this manual. 2. It is the responsibility of the owner to ensure that all users of the exercise rack are adequately informed of all precautions. 3. The exercise rack is intended for home use only.
BEFORE YOU BEGIN Thank 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. HELPLINE 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 identify small 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 • Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. Make Things Easier for Yourself This manual is designed to ensure that the exercise rack can be assembled successfully by anyone. Most people find that by setting aside plenty of time, assembly will go smoothly.
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 indicated decal is in the indicated location. Do not tighten the Nylon Locknuts yet. 3 3 23 15 Attach the Bottom Crossbar (15) to the other Upright Base (3) in the same manner. Push-up Decal 19 23 3 4. Attach an Angled Support (7) to a Stabilizer (5) with an M10 x 68mm Bolt (23) and an M10 Nylon Locknut (19).
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 2 19 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. 4 23 3 22 Repeat this step with the Right Dip Arm (not shown). 22 7. 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 M10 x 62mm Bolts (16) and two M10 Washers (18). 10 10 17 4 18 16 11. Attach the Backrest (9) to the Top Crossbar (6) with two M10 x 19mm Bolts (19). 18 11 9 6 22 12. Make sure that all parts have been properly tightened before you use the exercise rack.
EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS or dizziness at any time while exercising, stop immediately 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 program. Muscle Building To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise.
COOLING DOWN tocopied and used to schedule and record your workouts. 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. 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.
EXERCISE MONDAY SETS REPS SETS REPS SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / WEDNESDAY EXERCISE Date: / / THURSDAY AEROBIC EXERCISE Date: / / EXERCISE FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts.
EXERCISE MONDAY SETS REPS SETS REPS SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / WEDNESDAY EXERCISE Date: / / THURSDAY AEROBIC EXERCISE Date: / / EXERCISE FRIDAY Date: / / Make photocopies of this page for scheduling and 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.
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. Model No. 831.159100 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.
