Model No. 831.159301
Serial No.
Write the serial number in the
space above for reference.
WEIGHT SYSTEM EXERCISER
User’s Manual
Serial Number Decal (under seat)
• Assembly
• Adjustments
• Troubleshooting
• Part List and Drawing
CAUTION
Patent Pending
Read all precautions and instruc-
tions in this manual before using
this equipment. Save this manu-
al for future reference.
Sears, Roebuck and Co., Hoffman Estates, IL 60179
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IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read the following important precautions
before using the weight system.
1. Read all instructions in this manual and in
the accompanying literature before using the
weight system.
12. Make sure that the cables remain on the pul-
leys at all times. If the cables bind while you
are exercising, stop immediately and make
sure that the cables are on all of the pulleys.
2. It is the responsibility of the owner to ensure
that all users of the weight system are ade-
quately informed of all precautions.
13. Always disconnect the lat bar from the
weight system when performing an exercise
that does not use the lat bar.
3. The weight system is intended for home use
only. Do not use the weight system in any
commercial, rental, or institutional setting.
14. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cool-
ing down.
4. Use the weight system only on a level sur-
face. Cover the floor beneath the weight sys-
tem to protect the floor.
15. The decals shown below have been placed
on the weight system in the locations shown
on page 4. If a decal is missing or illegible,
call our toll-free Customer Service
5. Make sure all parts are properly tightened
each time the weight system is used.
Replace any worn parts immediately.
Department at 1-877-992-5999 and order a
free replacement decal. Apply the decal in the
location shown.
6. Keep children under 12 and pets away from
the weight system at all times.
7. Keep hands and feet away from moving
parts.
Keep hands and
fingers clear of
this area.
8. Always wear athletic shoes for foot protection.
9. The weight system is designed to support a
maximum user weight of 300 pounds.
Decal 2
10. Always stand on a foot plate when perform-
ing an exercise that could cause the weight
system to tip.
11. Never release the press arm, butterfly arms,
leg lever, lat bar, or nylon strap while weights
are raised. The weights will fall with great
force.
Decal 1
WARNING:
Before beginning this or any exercise program, consult your physician. This
is especially important for persons over the age of 35 or persons with pre-existing health problems.
Read all instructions before using. Sears assumes no responsibility for personal injury or property
damage sustained by or through the use of this product.
3
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BEFORE YOU BEGIN
Thank you for selecting the versatile WEIDER® PRO
2250 weight system. The weight system offers an
impressive array of weight stations designed to devel-
op every major muscle group of the body. Whether
your goal is to tone your body, build dramatic muscle
size and strength, or improve your cardiovascular sys-
tem, the weight system will help you to achieve the
specific results you want.
reading this manual, call 1-800-4-MY-HOME®
(1-800-469-4663). To help us assist you, please note
the product model number and serial number before
calling. The model number is 831.159301. The serial
number can be found on a decal attached to the
weight system (see the front cover of this manual for
the location of the decal).
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
For your benefit, read this manual carefully before
using the weight system. If you have questions after
ASSEMBLED
DIMENSIONS:
Height: 76 in.
Width: 38 in.
Length: 53 in.
High Pulley Station
Decal 1
Lat Bar
Butterfly Arms
Right Side
Left Side
Backrest
Press Arm
Decal 2
Seat
Weight Stack
Leg Lever
Low Pulley Station
Note: The terms “right side” and “left side”
are determined relative to a person sitting
on the seat; they do not correspond to right
and left on the drawings in the manual.
Foot Plate
4
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ASSEMBLY
• For help identifying small parts, use the PART
IDENTIFICATION CHART at the center of this
manual.
Make Things Easier for Yourself
Everything in this manual is designed to ensure
that the weight system can be assembled suc-
cessfully by anyone. However, it is important to
realize that the weight system has many parts
and that the assembly process will take time.
Most people find that by setting aside plenty of
time, assembly will go smoothly.
The following tools (not included) are required
for assembly:
• Two adjustable wrenches
• One rubber mallet
• One standard screwdriver
• Assembly requires two people.
• One Phillips screwdriver
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
• Lubricant, such as grease or petroleum jelly,
and soapy water.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
Assembly will be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
• As you assemble the weight system, make sure
all parts are oriented as shown in the drawings.
1
Frame Assembly
21
1.
Before beginning assembly, make sure that
4
you have read and understand the informa-
tion in the box above.
For help identifying small parts, use the
PART IDENTIFICATION CHART in the cen-
ter of this manual.
1
Attach a Stabilizer Foot (51) to the Stabilizer (5)
with two M4 x 20mm Screws (56) and two M4
Washers (82). Attach another Stabilizer Foot in
the same manner.
51
5
Insert two M10 x 67mm Carriage Bolts (14) up
through the Stabilizer (5). Insert two M8 x 65mm
Carriage Bolts (1) up through the Base (4). Note:
It may be helpful to place a piece of tape over
the bolt heads to hold the Bolts in place.
51
Small
Holes
82
14
Orient the Stabilizer (5) with the small holes on
the indicated side. Attach the Base (4) to the
Stabilizer with the two M10 x 67mm Carriage
Bolts (14) and two M10 Nylon Locknuts (21). Do
not tighten the Locknuts yet.
56
5
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2. Slide the Front Upright (42) onto the M8 x 65mm
Carriage Bolts (1) in the Base (4). Hand tighten
two M8 Nylon Locknuts (3) onto the Carriage
Bolts. Do not tighten the Locknuts yet.
2
42
3
4
1
3. Attach the two Weight Guides (62) inside of the
Stabilizer (5) with two M10 x 67mm Bolts (11),
two M10 Washers (9), two 13mm Spacers (61),
and two M10 Nylon Locknuts (21).
3
62
Tighten the M10 Nylon Locknuts (21) used in
step 1.
76
Slide two Weight Bumpers (19) onto Weight
Guides (62). Stack the six Weights (25) on the
Weight Bumpers (19). Make sure that all of the
Weights are turned so the large pin grooves
are on the bottom of the Weights and on the
same side of the weight stack.
Lubricate
Pin
63
64
Pin
Press the Weight Tube Bumper (64) into the end
of the Weight Tube (63). Insert the Weight Tube
into the stack of Weights (25). Make sure that
the pins on the Weight Tube are resting in the
pin grooves in the upper Weight.
Groove
25
9
Pin
Groove
Lubricate the insides of the holes in the Top
Weight (76). Slide the Top Weight onto the
Weight Guides (62).
11
19
9
61
5
21
6
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4. Attach the Top Frame (55) to the Front Upright
(42) with two M8 x70mm Bolts (81), a Support
Plate (84), and two M8 Nylon Locknuts (3).
4
81
84
Attach the upper ends of the Weight Guides (62)
to the Top Frame (55) with an M10 x 155mm Bolt
(60), two M10 Washers (9), and an M10 Nylon
Locknut (21).
55
21
9
Tighten the M8 Nylon Locknuts (3) used in
steps 2 and 4.
3
9
60
42
62
5
Arm Assembly
17
9
Hole
5. Press two 25mm Plastic Bushings (75) onto the
welded spacers on the Press Frame (17). Orient
the Press Frame with the hole in the indicated
position. Slide the Press Frame into place on the
Base (4) as shown. Note: This will be a tight fit.
The Plastic Bushings should fit onto each end
of the indicated tube in the Base.
21
Welded
Spacer
75
Lubricate
Lubricate the M10 x 198mm Bolt (59) with
grease. Attach the Press Frame (17) to the Base
(4) with the Bolt, two M10 Washers (9), and an
M10 Nylon Locknut (21). Do not overtighten the
Locknut; the Press Frame must be able to
pivot easily.
4
59
9
Tube
6
6. Identify the Right and Left Press Arms (46, 73) by
the position of the indicated holes.
Attach the Right Press Arm (46) to the indicated
side of the Press Frame (17) with two M10 x
75mm Bolts (22), four M10 Washers (9), and two
M10 Nylon Locknuts (21).
46
73
9
Assemble the Left Press Arm (73) in the same
manner.
Holes
17
21
22
21
9
9
22
7
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7. Identify the Right Arm (48) and the Left Arm (47)
by the position of the welded bracket on each Arm.
7
55
48
Wet the end of the Left Arm (47) with soapy water
and slide a Large Pad (45) onto it. Make sure the
Butterfly Arm Plastic Bushing (74) is in the Arm.
Bracket
Lubricate
Axle
74
Lubricate both axles on the Top Frame (55). Have
another person slide the Left Arm (47) onto the
left axle on the Top Frame. Note: Make sure not
to confuse the Right Arm (48) with the Left
Arm. Make sure that the upper end of the Left
Arm is behind the indicated bracket on the
Top Frame.
69
47
70
Set two 25mm Retainers (69) on top of a 25mm
Round Cover Cap (70). Make sure that the teeth
on the Retainers bend toward the Cover Cap,
as shown in the inset drawing. Tap the
Retainers and Cap onto the left axle on the Top
Frame (55).
55
69
70
Attach the Right Arm (48) in the same manner.
45
8
Cable Assembly
8. During steps 8 through 19, see the CABLE
DIAGRAMS on page 17 of this manual to verify
proper cable routing.
17
15
21
Locate the Short Cable (58). Lay the Cable in
the bracket on the Base (4) and under the Press
Frame (17). Attach a 90mm Pulley (15) to the
bracket with an M10 x 48mm Bolt (12) and an
M10 Nylon Locknut (21). Make sure that the end
of the Cable with the ball is on the indicated
side of the bracket.
58
12
4
Bracket
9. Route the Short Cable (58) under a 90mm Pulley
(15) Attach the Pulley and a Cable Trap (66) to
the lower hole in the Front Upright (42) with an
M10 x 95mm Bolt (71), an M10 Washer (9), and
an M10 Nylon Locknut (21). Make sure that the
Cable Trap is turned to hold the Cable in the
groove of the Pulley.
9
42
21
9
66
15
71
58
8
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10. Route the Short Cable (58) around the 90mm
Pulley (15). Tighten the M10 x 80mm Bolt (16),
the M10 Washer (9), and the M10 Nylon Locknut
(21).
10
21
15
58
17
9
16
11. Route the Short Cable (58) under a 90mm Pulley
(15). Attach the Pulley and a Cable Trap (66) to
the upper hole in the Front Upright (42) with an
M10 x 95mm Bolt (71), an M10 Washer (9), and
an M10 Nylon Locknut (21). Make sure that the
Cable Trap is turned to hold the Cable in the
groove of the Pulley.
11
42
9
21
58
15
66
71
12. Attach the end of the Short Cable (58) to the
Long “U”-bracket (57) with an M8 Nylon Locknut
(3) and an M8 Washer (8). See the inset draw-
ing. Do not overtighten the Locknut; it should
be threaded onto the end of the Cable so that
two threads are showing above the nut.
12
3
57
8
3
58
8
57
58
13. Locate the Long Cable (23). Route the Long
Cable over a 90mm Pulley (15). Make sure that
the Cable is between the Pulley and the hook
and that the end of the Cable with the ball is
on the indicated side of the hook. Tighten the
M10 x 90mm Bolt (85) and the M10 Nylon
Locknut (21).
13
55
21
Hook
15
Ball
85
23
9
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14. Wrap the Long Cable (23) over a “V”-pulley (6).
Attach the “V”-pulley and a Long Cable Trap (50)
to the Front Upright (42) with an M10 x 58mm
Bolt (7) and an M10 Nylon Locknut (21). Make
sure that the Long Cable Trap is positioned to
hold the Cable in the groove of the “V”-pulley.
14
7
6
42
50
23
21
15. Route the Long Cable (23) around a “V”-pulley
(6). Attach the “V”-pulley and a Long Cable Trap
(50) to the Left Arm (47) with an M10 x 58mm
Bolt (7) and an M10 Nylon Locknuts (21). Make
sure that the Long Cable Trap is positioned to
hold the Cable in the groove of the “V”-pulley.
15
7
50
6
23
47
Repeat this step with the Right Arm (48).
21
48
47
16. Route the Long Cable (23) over the 90mm Pulley
(15) attached to the Pulley Bracket (20). Make
sure that the Cable Trap (66) is oriented to
hold the Cable in the groove of the Pulley.
Tighten the M10 x 48mm Bolt (12) and the M10
Nylon Locknut (21).
16
68
15
20
21
66
12
Properly tighten the M8 x 117mm Bolt (68) and a
M8 Nylon Locknut (3) attaching the Pulley
Bracket (20) to the bracket on the Top Frame
(55). Do not overtighten the Locknut; the
Pulley Bracket must be able to pivot easily.
3
55
23
Bracket
17. Wrap the Long Cable (23) under a 90mm Pulley
(15). Attach the Pulley and a Cable Trap (66) to
the indicated hole in the Long “U”-bracket (57)
with an M10 x 48mm Bolt (12) and an M10 Nylon
Locknut (21). Make sure that the Cable Trap is
oriented to hold the Cable in the groove of the
Pulley.
17
23
15
12
66
21
57
10
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18. Route the Long Cable (23) over the 90mm Pulley
(15). Tighten the M10 x 45mm Bolt (83) and the
M10 Nylon Locknut (21).
18
55
21
Bracket
15
83
23
19. Attach the Long Cable (23) to the Small “U”-
bracket (67) with an M8 Nylon Locknut (3) and an
M8 Washer (8). See the inset drawing. Do not
overtighten the Locknut; it should be threaded
onto the end of the Cable so that two threads
are showing past the nut.
19
23
3
23
67
67
3
Attach the Small “U”-bracket (67) to the Weight
Tube (63) with an M8 x 45mm Bolt (72) and an
M8 Nylon Locknut (3).
72
8
63
3
20
Seat Assembly
41
20. Attach the Backrest (41) to the Front Upright (42)
with two M6 x 65mm Screws (43) and two M6
Washers (10).
43
10
42
43
10
11
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21. Insert the M6 x 50mm Carriage Bolt (38) into the
center hole in the Seat Plate (37). Attach the Seat
Plate to the Seat (13) with two M6 x 16mm
Screws (18).
21
13
Insert the M6 x 50mm Carriage Bolt (38) into the
indicated hole in the Seat Frame (36). Tighten an
M6 Nylon Locknut (2) with an M6 Washer (10)
onto the Carriage Bolt.
38
37
18
36
Attach the other end of the Seat (13) to the Seat
Frame (36) with an M6 Washer (10) and an M6 x
50mm Screw (24).
10
24
2
22. Lubricate the M8 x 57mm Bolt (80) with grease.
Attach the Leg Lever (29) to the Seat Frame (36)
with the Bolt and an M8 Nylon Locknut (3). Make
sure the decal is in the indicated position. Do
not overtighten the Locknut; the Leg Lever
must be able to pivot freely.
22
23
24
Lubricate
80
3
29
9
36
35
Decal
Insert a Eyebolt (35) into the Leg Lever (29) from
the direction shown. Tighten an M10 Nylon
Locknut (21) and an M10 Washer (9) onto the
Eyebolt.
21
23. Insert a Pad Tube (28) into the Seat Frame (36).
Wet the Pad Tube with soapy water. Slide two
Small Pads (30) onto the Pad Tube.
Assemble the other Pad Tube (28) to the Leg
Lever (29) in the same manner.
30
29
36
30
28
28
24. Rest the Seat Frame (36) on the indicated pin in
the Front Upright (42). Attach the Seat Frame to
the Front Upright with an M8 x 67mm Carriage
Bolt (86) and the Seat Knob (40).
40 36
86
42
Pin
12
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25. Make sure that all parts have been properly tightened. The use of the remaining parts will be explained in
ADJUSTMENTS, beginning below.
Before using the weight system, pull each cable a few times to make sure that the cables move smoothly
over the pulleys. If one of the cables does not move smoothly, find and correct the problem. IMPORTANT: If
the cables are not properly installed, they may be damaged when heavy weight is used. See the
CABLE DIAGRAMS on page 17 of this manual for proper cable routing. If there is any slack in the
cables, you will need to remove it by tightening the cables; see TROUBLESHOOTING on page 16.
ADJUSTMENTS
The instructions below describe how each part of the weight system can be adjusted. See the exercise guide
accompanying this manual to see how the weight system should be set up for each exercise. IMPORTANT:
When attaching the lat bar or handle, make sure that the attachments are in the correct starting position
for the exercise to be performed. If there is any slack in the cables or chain as an exercise is performed,
the effectiveness of the exercise will be reduced.
CHANGING THE WEIGHT SETTING
To change the weight setting of the weight stack,
insert the Weight Pin (26) under the desired Weight
(25). Make sure to insert the Weight Pin until the bent
end of the Weight Pin is touching the Weights, and
turn the bent end downward. The weight setting of the
weight stack can be changed from 18.5 pounds to 81
pounds, in increments of 12.5 pounds. Note: Due to
the cables and pulleys, the actual amount of
resistance at each exercise station may vary from
the weight setting. Use the WEIGHT RESISTANCE
CHART on page 15 to find the actual amount of
resistance at each weight station.
25
26
ATTACHING THE ACCESSORIES
Attach the Lat Bar (54) to the Long Cable (23) with a
Cable Clip (53). For some exercises, the Chain (52)
should be attached between the Lat Bar and the
Cable with two Cable Clips. Adjust the length of the
Chain between the Lat Bar and the Cable so the
Lat Bar is in the correct starting position for the
exercise to be performed.
23
53
52
53
The accessories can be attached to the Short
Cable (not shown) in the same manner.
54
Note: The seat frame must be removed from the
front upright before the Short Cable (not shown)
is used with an accessory. (See ATTACHING AND
REMOVING THE SEAT, on page 14.)
13
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ATTACHING AND REMOVING THE SEAT
Set the Seat Frame (36) onto the indicated pin on the
Front Upright (42). Attach the Seat Frame to the Front
Upright with an M8 x 67mm Carriage Bolt (86) and
the Seat Knob (40).
36
40
86
42
13
For some exercises, the Seat (13) must be removed.
First, make sure that the Chain (not shown) is not
attached to the Leg Lever (29). Next, remove the
Seat Knob (40) and the M8 x 67mm Carriage Bolt
(86) from the Seat Frame (36). Lift the Seat Frame off
the Front Upright (42).
Pin
29
ATTACHING THE LEG LEVER TO THE LOW
PULLEY STATION
To use the Leg Lever (29), the seat must be attached
to the front upright (see ATTACHING AND REMOV-
ING THE SEAT, above).
29
35
53
Remove the Weight Pin (not shown) from the weight
stack. Attach the Short Cable (58) to the Eyebolt (35)
with a Cable Clip (53). Note: The Weight Pin must
also be removed when removing the Short Cable
from the Eyebolt.
58
14
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WEIGHT RESISTANCE CHART
This chart shows the approximate weight resistance at each station. The numbers refer to the 12.5 lb. weight
plates. Weight resistance shown for the butterfly arm station is for each butterfly arm. Note: The actual resis-
tance at each weight station may vary due to differences in individual weight plates, as well as friction between
the cables, pulleys, and weight guides. Do not use the top weight by itself; the weight system may not function
properly.
WEIGHT
PLATES
PRESS ARM
(lbs.)
BUTTERFLY ARM
(lbs.)
LEG LEVER
(lbs.)
HIGH PULLEY
(lbs.)
LOW PULLEY
(lbs.)
1
2
3
4
5
6
45
70
22
33
42
48
60
69
36
54
28
44
54
82
99
75
60
115
147
175
209
128
153
184
96
72
115
137
90
103
15
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TROUBLESHOOTING
Inspect and tighten all parts each time the weight system is used. Replace any worn parts immediately. The
weight system can be cleaned using a damp cloth and mild non-abrasive detergent. Do not use solvents.
TIGHTENING THE CABLES
Woven cable, the type of cable used on the weight
system, can stretch slightly when it is first used. If
there is slack in the cables before resistance is felt,
the cables should be tightened.
66
Slack can be removed by moving the 90mm Pulley
(15) to the lower hole in the Long “U”-bracket (57).
15
Remove the M10 Nylon Locknut (21) and the M10 x
48mm Bolt (12) from the Cable Trap (66), Pulley, and
57
“U”-bracket. Re-attach the Pulley and Cable Trap.
Make sure that the Cable Trap is positioned to
hold the Cable in place, and that the Cable and
Pulley move smoothly.
21
3
12
58
23
Additional slack can be removed from the cables by
tightening the M8 Nylon Locknuts (3) at the end of the
Long Cable (23) or at the end of the Short Cable (58).
To do this you may need to remove the Small “U”-
bracket (67) from the Weight Tube (63) or remove the
90mm Pulley (15) from the Long “U”-bracket (57).
3
67
63
Make sure that the cables are not too tight, or the
Top Weight (76) will be lifted off the weight stack.
Note: If a cable tends to slip off the pulleys often,
the cable may have become twisted. Remove the
cable and re-install it.
If the cables need to be replaced, see ORDERING
REPLACEMENT PARTS on the back cover of this
manual.
16
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CABLE DIAGRAMS
The cable diagrams show the proper routing of the
Long Cable (23) and the Short Cable (58). Use the
diagram to make sure that the two cables and the
cable traps have been assembled correctly. If the
cables have not been correctly routed, the weight
system will not function properly and damage may
occur. The numbers show the correct route for each
cable. Make sure that the cable traps do not touch
or bind the cables.
5
7
4
1
2
3
Long Cable (23)
6
5
8
Short Cable (58)
3
4
2
1
17
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EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
PERSONALIZING YOUR EXERCISE PROGRAM
MUSCLE BUILDING
To increase the size and strength of your muscles,
Determining the exact length of time for each workout,
as well as the number of repetitions or sets completed,
push them close to their maximum capacity. Your mus- is an individual matter. It is important to avoid overdo-
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 in
two ways:
• by changing the amount of resistance used
• by changing the number of repetitions or sets per-
formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
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’s signals. 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
The proper amount of resistance for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of resistance that is
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
right for you. Begin with 3 sets of 8 repetitions for each your body for more strenuous exercise by increasing
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 resistance.
circulation, raising your body temperature and deliver-
ing more oxygen to your muscles.
WORKING OUT
TONING
You can tone your muscles by pushing them to a mod- Each workout should include 6 to 10 different exercis-
erate percentage of their capacity. Select a moderate
amount of resistance and increase the number of rep-
etitions 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 com-
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.
pleting more sets rather than by using high amounts of Schedule your workouts for the time of day when your
resistance.
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.
WEIGHT LOSS
To lose weight, use a low amount of resistance and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
EXERCISE FORM
Maintaining proper form is an essential part of an
effective exercise program. This requires moving
through the full range of motion for each exercise, and
CROSS TRAINING
Cross training is an efficient way to get a complete and moving only the appropriate parts of the body.
well-balanced fitness program. An example of a bal-
anced program is:
• Plan strength training workouts on Monday,
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as
running on a treadmill or riding on an elliptical or
exercise cycle, on Tuesday and Thursday.
Exercising in an uncontrolled manner will leave you
feeling exhausted. On the exercise guide accompany-
ing this manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles affected. See the muscle chart on the next
page to find the names of the muscles.
• Rest from both strength training and aerobic exercise The repetitions in each set should be performed
for at least one full day each week to give your body
time to regenerate.
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
during the exertion stage of each repetition and inhale
The combination of strength training and aerobic exer-
cise will reshape and strengthen your body, plus devel- during the return stroke. Never hold your breath.
op your heart and lungs.
18
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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.
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.
• Rest for one minute after each set for a toning work-
out.
STAYING MOTIVATED
• 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.
For motivation, keep a record of each workout. List the
date, the exercises performed, the resistance used,
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 achiev-
ing the greatest results is to make exercise a regular
and enjoyable part of your everyday life.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
MUSCLE CHART
O
A. Sternomastoid (neck)
A
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
P
L
Q
B
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
R
S
C
D
E
T
F
M
N
U
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
G
H
I
V
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
W
X
J
K
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
19
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PART IDENTIFICATION CHART—Model No. 831.159301
R0304A
M4 Washer (82)
M6 x 16mm Screw (18)
M4 x 20mm Screw (56)
M6 Washer (10)
M8 x 45mm Bolt (72)
M10 x 45mm Bolt (83)
M8 Washer (8)
M10 x 48mm Bolt (12)
M6 x 50mm Screw (24)
M10 Washer (9)
M6 Nylon Locknut (2)
M8 Nylon Locknut (3)
M6 x 50mm Carriage Bolt (38)
M8 x 57mm Bolt (80)
M10 x 58mm Bolt (7)
M10 Nylon Locknut (21)
M8 x 63mm Carriage Bolt (1)
M8 x 67mm Carriage Bolt (86)
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M6 x 65mm Screw (43)
M10 x 67mm Bolt (11)
M8 x 70mm Bolt (81)
M10 x 67mm Carriage Bolt (14)
M10 x 75mm Bolt (22)
M10 x 80mm Bolt (16)
M10 x 90mm Bolt (85)
M10 x 95mm Bolt (71)
M8 x 117mm Bolt (68)
M10 x 155mm Bolt (60)
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REMOVE THIS PART IDENTIFICATION CHART AND PART LIST/
EXPLODED DRAWING. SAVE THIS PART IDENTIFICATION CHART
AND PART LIST/EXPLODED DRAWING FOR FUTURE REFERENCE.
PART LIST—Model No. 831.159301
R0304A
Key No. Qty.
Description
Key No. Qty.
Description
1
2
3
4
5
6
7
8
2
1
9
1
1
3
3
2
18
4
2
3
1
2
8
1
1
2
2
1
22
4
1
1
6
1
2
2
1
4
2
1
4
4
1
1
1
1
1
1
1
1
2
2
2
M8 x 65mm Carriage Bolt
M6 Nylon Locknut
M8 Nylon Locknut
Base
Stabilizer
“V”-pulley
M10 x 58mm Bolt
M8 Washer
M10 Washer
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
#
1
1
1
4
3
2
1
3
1
1
4
1
1
1
1
2
2
1
1
1
4
1
1
4
2
2
1
1
2
2
1
1
2
2
1
2
4
1
1
1
1
1
1
1
Right Press Arm
Left Arm
Right Arm
25mm Round Inner Cap
Long Cable Trap
Stabilizer Foot
Chain
Cable Clip
Lat Bar
Top Frame
M4 x 20mm Screw
Long “U”-bracket
Short Cable
M10 x 198mm Bolt
M10 x 155mm Bolt
13mm Spacer
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
M6 Washer
M10 x 67mm Bolt
M10 x 48mm Bolt
Seat
M10 x 67mm Carriage Bolt
90mm Pulley
M10 x 80mm Bolt
Press Frame
Weight Guide
Weight Tube
M6 x 16mm Screw
Weight Bumper
Pulley Bracket
M10 Nylon Locknut
M10 x 75mm Bolt
Long Cable
M6 x 50mm Screw
Weight
Weight Pin
50mm Square Inner Cap
Pad Tube
Leg Lever
Small Pad
Handgrip
38mm Square Inner Cap
50mm Round Inner Cap
19mm Round Inner Cap
Eyebolt
Seat Frame
Seat Plate
M6 x 50mm Carriage Bolt
Handle
Seat Knob
Backrest
Front Upright
Weight Tube Bumper
25mm Square Inner Cap
Cable Trap
Small “U”-bracket
M8 X 117mm Bolt
25mm Retainer
25mm Round Cover Cap
M10 x 95mm Bolt
M8 x 45mm Bolt
Left Press Arm
Butterfly Arm Bushing
25mm Plastic Bushing
Top Weight
38mm Round Inner Cap
25mm Round (thick) Inner Cap
50mm x 70mm Inner Cap
M8 x 57mm Bolt
M8 x 70mm Bolt
M4 Washer
M10 x 45mm Bolt
Support Plate
M10 x 90mm Bolt
M8 x 67mm Carriage Bolt
Grease Packet
M6 x 65mm Screw
45mm Square Inner Cap
Large Pad
#
#
User’s Manual
Exercise Guide
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EXPLODED DRAWING—Model No. 831.159301
R0304A
68
21
81
21
44
27
84
21
78
13
20
9
15
66
21
83
40
36
55
37
18
34
60
30
38
18
78
44
32
3
15
86
3
27
12
15
7
50
85
80
10
24
23
15
66
6
74
29
9
34
30
74
7
10
28
50
2
12
57
21
3
35
48
6
21
69
70
30
28
8
34
30
77
69
70
21
31
34
58
47
62
54
33
31
3
45
49
23
67
72
7
50
33
3
33
6
8
45
3
49
21
42
52
76
41
46
49
43
10
53
39
63
64
21
33
49
9
9
21
9
43
73
10
26
21
15
22
25
21
9
11
51
9
9
16
21
22
21
9
17
82
21
15
75
9
66
82
75
15
21
61
5
79
58
21
19
56
71
9
65
51
9
3
59
66
15
3
14
1
12
82
56
79
4
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FULL 90-DAY WARRANTY
For 90 days from the date of purchase, if failure occurs due to defect in material or workmanship in this
WEIGHT SYSTEM EXERCISER, contact the nearest Sears Service Center throughout the United
States and Sears will repair or replace the WEIGHT SYSTEM EXERCISER, free of charge.
This warranty does not apply when the WEIGHT SYSTEM 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. 204419 R0304A
Printed in China © 2004 ICON Health & Fitness, Inc.
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