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Model No. 831.159100
Serial No.
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 instruc-
tions in this manual before using
this equipment. Save this manual
for future reference.
USER'S MANUAL
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Table of Contents
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Summary of Contents for Weider 220
- Page 1 Model No. 831.159100 Serial No. 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 instruc- tions in this manual before using this equipment. Save this manual for future reference.
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Page 2: Table Of Contents
TABLE OF CONTENTS WARNING DECAL PLACEMENT ............2 IMPORTANT PRECAUTIONS . -
Page 3: Important Precautions
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. -
Page 4: Before You Begin
BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER 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 achieve the specific results you want. -
Page 5: Part Identification Chart
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. -
Page 6: Assembly
ASSEMBLY 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. Before beginning assembly, carefully read the following information and instructions: •... - Page 7 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.
- Page 8 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.
- Page 9 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.
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Page 10: Exercise Guidelines
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. - Page 11 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.
- Page 12 EXERCISE MONDAY Date: AEROBIC EXERCISE TUESDAY Date: EXERCISE WEDNESDAY Date: THURSDAY AEROBIC EXERCISE Date: EXERCISE FRIDAY Date: Make photocopies of this page for scheduling and recording your workouts. SETS SETS SETS REPS REPS REPS...
- Page 13 EXERCISE MONDAY Date: AEROBIC EXERCISE TUESDAY Date: EXERCISE WEDNESDAY Date: THURSDAY AEROBIC EXERCISE Date: EXERCISE FRIDAY Date: Make photocopies of this page for scheduling and recording your workouts. SETS SETS SETS REPS REPS REPS...
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Page 14: Part List
PART LIST—Model No. 831.159100 Key No. Qty. Description Pull-up Bar Upright Upright Base Left Dip Arm Stabilizer Top Crossbar Angle Support Handle Backrest Arm Pad Endcap Handgrip Outer Cap 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. -
Page 15: Exploded Drawing
EXPLODED DRAWING—Model No. 831.159100 22 18 R0402A... -
Page 16: Full 90 Day Warranty
SEARS, ROEBUCK AND CO., DEPT. 817WA, HOFFMAN ESTATES, IL 60179 Part No. 184184 R0402A The model number and serial number of your WEIDER 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.