Weider 831149222 User Manual PRO 6900 Manuals And Guides 1210310L

User Manual: Weider 831149222 831149222 WEIDER WEIDER PRO 6900 - Manuals and Guides View the owners manual for your WEIDER WEIDER PRO 6900 #831149222. Home:Fitness Equipment Parts:Weider Parts:Weider WEIDER PRO 6900 Manual

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Page Count: 32

Model No. 831.14922.2

Serial No.

Write the serial number in the space

above for reference.

Serial Number Decal

(under the seat)

•Assembly

• Operation

•Maintenance

•Part List and Drawing

Sears, Roebuck and Co.

Hoffman Estates, IL 60179

WEIGHT SYSTEM EXERCISER

User's Manual

i_w _w_ FREE

(_ HOW-TO "_

TABLE OF CONTENTS

WARNING DECAL PLACEMENT ............................................................... 2

IMPORTANT PRECAUTIONS .................................................................. 3

BEFORE YOU BEGIN ........................................................................ 4

PART IDENTIFICATION CHART ................................................................ 5

ASSEMBLY ................................................................................ 6

ADJUSTMENT ............................................................................ 21

WEIGHT RESISTANCE CHART ............................................................... 23

CABLE DIAGRAM .......................................................................... 24

MAINTENANCE ........................................................................... 25

EXERCISE GUIDELINES .................................................................... 26

PART LIST ................................................................................ 29

EXPLODED DRAWING ...................................................................... 30

ORDERING REPLACEMENT PARTS ................................................... Back Cover

90 DAY FULL WARRANTY ........................................................... Back Cover

WARNING DECAL PLACEMENT

This drawing shows the location(s) of the

warning decal(s). If a decal is missing or

illegible, call 1-877-992=5999 and request a

free replacement decal. Apply the decal in

the location shown. Note: The decal(s) may

not be shown at actual size.

• Misuseof this machine

may result in serious

injury.

• Read user's manual

prior to use and follow

all warnings and

instructions.

• Do not aflow children

on or around machine,

•User weight must not

exceed 300 pounds,

•Replace label if

damaged, [_

illegible, or

removed,

iMPORTANT PRECAUTIONS

BEFORE YOU BEGIN

Thank you for selecting the versatile WELDER PRO "R_

6900 weight system. The weight system offers a selec-

tion of weight stations designed to develop 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 system, the weight system

will help you to achieve the specific results you want.

For your benefit, read this manual carefully before

using the weight system. If you have questions after

reading this manual, please see the front cover of this

manual. To help us assist you, note the product model

number and serial number before contacting us. The

model number and the location of the serial number

decal are shown on the front cover of this manual.

Before reading further, please review the drawing

below and familiarize yourself with the parts that are

labeled.

Height: 6 ft. 11 in. (211 cm)

Width: 3 ft. 7 in. (109 cm)

Depth: 6 ft. 5 in. (196 cm)

High Pulley Station

Arm

Backrest

Curl Pad

Right Side

Leg Lever

Low Pulley Station

Arm Pin

Shroud

Left Side

Weight

Weight Pin

Seat

Foot Plate

Note: The terms "right side" and "left side" are used relative to a person sitting on the seat; they

do not correspond to right and left on the drawings in this manual.

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 near the end of this manual, iMPORTANT: If you cannot find

apart in the hardware kit, check to see if it has been preassembled. If a part is missing, please call 1=877=

992=5999. To avoid damaging parts, do not use power tools for assembly.

13mm Spacer

(52)

11mm Spacer

(86)

M4 Washer

(33) H

M6 Washer (82)

M8 Washer (59)

M10 Washer (57)

Large Washer (85)

M10 x 25mm Screw(74)

MIO x 25mm

Button Screw (77)

M8 x 22mm

Shoulder Bolt (65)

M4 x 20mm

Self-tapping Screw (69)

M12 Nut (84)

M10 Locknut (56)

M8 Locknut (58) (

M6 x 32mm Screw (64)

M6 x 38mm Screw (95)

I M10 x 46mm Bolt (81)

I M10 x 51 mm Bolt (66)

M8 x 63mm Carriage Bolt (87)

MIO x 63mm Bolt (75) _

M8 x 65mm Bolt (68)

M6 x 16mm

Screw (62)

M4.2 x 16mm

Self-tapping Screw (49)

M4 x 12ram

Screw (78)

M10 x 67mm Bolt (71)

M10 x 77mm Bolt (79)

M10 x 86mm Carriage Bolt (67)

M10 x 64mm Bolt Set (76)

M10 x 130mm Bolt (72)

ASSEMBLY

Assembly requires two persons.

Because of its weight and size, assemble the

weight system in the location where it will be

used. Make sure that there is enough clearance

to walk around the weight system.

Place all parts in a cleared area and remove the

packing materials. Do not dispose of the packing

materials until assembly is completed.

For help identifying small parts, use the PART

IDENTIFICATION CHART on page 5.

• The following tool(s) (not included) may be

required for assembly:

two adjustable wrenches

one rubber mallet c (_

one standard screwdriver (_:3====_

one Phillips screwdriver

Assembly may be easier if you have a set of

wrenches. To avoid damaging parts, do not use

power tools.

The Four Stages of the Assembly Process

Frame Assembly--You will begin by assembling

the base and the uprights that form the skeleton of

the weight system.

Arm Assembly--During this stage you will assem-

ble the arms and the leg lever.

Cable Assembly--During this stage you will attach

the cables and pulleys that connect the arms to the

weights.

Seat Assembly--During the final stage you will

assemble the seat and the backrest.

,Attach the Foot Plate (38) to the Base (1) with

an M10 x 130mm Bolt (72) and an M10 Locknut

(56). Do not overtighten the Locknut; the Foot

Plate must pivot easily. 56

,Attach the Weight Guides (21) and the Base

(1) to the Stabilizer (2) with two M10 x 67mm

Bolts (71), two M10 Washers (57), and two M10

Locknuts (56). Do not tighten the Locknuts

yet.

,Attach the Upright (3) to the Base (1) with two

M8 x 63mm Carriage Bolts (87) and two M8

Locknuts (58). Do not tighten the Locknuts

yet.

58 58

,Attach the Front Leg (7) to the Base (1) with

two M8 x 63mm Carriage Bolts (87) and two M8

Locknuts (58). Do not tighten the Locknuts

yet.

5. 5

Attach the Seat Tube (6) to the Upright (3) with

two M8 x 65mm Bolts (68), two M8 Washers

(59), and two M8 Locknuts (58). Do not tighten

the Locknuts yet.

Attach the Seat Tube (6) to the Front Leg (7)

in the same way.

,Slide the two Weight Bumpers (27) onto the

Weight Guides (21).

Orient nine Weights (22) so that the pin holes

are on the bottom as shown. Slide the Weights

onto the Weight Guides (21).

Insert the Weight Selector (24) into the nine

Weights (22). Make sure that the pin on the

Weight Selector is oriented as shown.

Apply some of the included grease inside the

indicated holes in the remaining Weight (22).

Then, slide the Weight onto the Weight

Guides (21).

Pin Hole

Grease

,Attach the Top Frame (4) to the Upright (3) with

two M10 x 67mm Bolts (71), two M10 Washers

(57), and two M10 Locknuts (56). Do not tighten

the Locknuts yet.

Attach the Top Frame (4) to the Weight Guides

(21) with two M10 x 25mm Screws (74). Do not

tighten the Screws yet.

See steps 2 to 7. Tighten the M10 Locknuts (56)

and the M8 Locknuts (58).

71 74

,Attach the Leg Bumper (60) to the Front Leg (7)

with an M4 x 20mm Self-tapping Screw (69) and

an M4 Washer (33). Make sure that the end of

the Leg Bumper is pointing upward.

9. Apply grease to an M10 x 64mm Bolt Set (76).

Attach the Leg Lever (8) to the Front Leg (7) with

the M10 x 64mm Bolt Set (76). Make sure that

the barrel of the Bolt Set is inserted through

both sides of the bracket on the Front Leg.

76 Grease

10. Apply grease to an M10 x 77mm Bolt (79).

Attach the Pivot Frame (5) to the Top Frame

(4) with the M10 x 77mm Bolt (79) and an M10

Locknut (56). Do not overtighten the Locknut;

the Pivot Frame must pivot easily.

'," Grease

11. Attach the two Arm Pins (40) to the Pivot

Frame (5) with two M4 x 20mm Self-tapping

Screws (69).

See the inset drawing. Insert the Arm Pins (40)

into the indicated holes in the Upright (3).

12. Apply grease to an M10 x 51mm Bolt (66).

Attach a Cable Pivot (39)to the Left Arm (10)

with the M10 x 51mm Bolt (66) and an M10

Locknut (56). Do not overtighten the Locknut;

the Cable Pivot must pivot easily.

Wet the inside of a Large Foam Pad (42) with

soapy water. Slide the Large Foam Pad onto the

Left Arm (10).

Attach a Handle (11) to the Left Arm (10) with

two M10 x 25mm Button Screws (77) and two

M10 Washers (57).

Assemble the Right Arm (9) in the same way.

'_ Grease

-_39

/ 57

13. Apply grease to an M10 x 86mm Carriage Bolt

(67) and to two Arm Bushings (44).

Attach the Left Arm (10) to the Pivot Frame

(5) with the M10 x 86mm Carriage Bolt (67),

a Carriage Bolt Bushing (20), the two Arm

Bushings (44), an M10 Washer (57), and an M10

Locknut (56). Do not overtighten the Locknut;

the Left Arm must pivot easily.

Attach the Right Arm (9) to the Pivot Frame

(5) in the same way.

Grease

14. See the CABLE DIAGRAM on page 24 to iden-

tify the cables as you assemble them.

Identify the Arm Cable (54).

Apply grease to an M8 x 22mm Shoulder

Bolt (65).

Attach the Arm Cable (54) to the left Cable Pivot

(39) with the M8 x 22mm Shoulder Bolt (65) and

an M8 Locknut (58).

15. Identify the two V-pulleys (46), the nine Thick

Pulleys (not shown), and the two Thin Pulleys

(not shown).

Route the Arm Cable (54) over a V-pulley (46).

Attach the V-pulley (46), a Large Cable Trap

(50), two Full Guards (41), and an M10 Washer

(57) to the Upright (3) with an M10 x 63mm Bolt

(75) and an M10 Locknut (56).

Make sure that the Large Cable Trap (50) is

oriented to hold the Arm Cable (54) in the

groove of the V=pulley (46).

7 46 50 41

16. Route the Arm Cable (54) around a Thick

Pulley (48).

Attach the Thick Pulley (48) and two Half Guards

(43) to the Double U-bracket (63) with an M10 x

46mm Bolt (81) and an M10 Locknut (56). Make

sure that the Half Guards are on the outside

of the Double U=bracket as shown.

17. Route the Arm Cable (54) over a V-pulley (46).

Attach the V-pulley (46), a Large Cable Trap

(50), two Full Guards (41), and an M10 Washer

(57) to the Upright (3) with an M10 x 63mm Bolt

(75) and an M10 Locknut (56).

Make sure that the Large Cable Trap (50) is

oriented to hold the Arm Cable (54) in the

groove of the V=pulley (46).

18. Apply grease to an M8 x 22mm Shoulder

Bolt (65).

Attach the Arm Cable (54) to the right Cable

Pivot (39) with the M8 x 22mm Shoulder Bolt

(65) and an M8 Locknut (58).

Grease

19. Identify the Low Cable (53). Route the Low

Cable through the Leg Lever (8) and the Front

Leg (7).

Attach a Thick Pulley (48) inside the Leg Lever

(8), above the Low Cable (53), with an M10 x

67mm Bolt (71), two M10 Washers (57), two

13mm Spacers (52), and an M10 Locknut (56).

56\

20. Attach a Thick Pulley (48) inside the Front Leg

(7), above the Low Cable (53), with an M10 x

67mm Bolt (71), two M10 Washers (57), two

13mm Spacers (52), and an M10 Locknut (56).

21. Route the Low Cable (53) through the Upright

(3) and under a Thick Pulley (48).

Attach the Thick Pulley (48) inside the Upright

(3) with an M10 x 46mm Bolt (81) and an M10

Locknut (56).

22. Route the Low Cable (53) over a Thick

Pulley (48).

Attach the Thick Pulley (48) and two Half Guards

(43) to the Double U-bracket (63) with an M10 x

46mm Bolt (81) and an M10 Locknut (56). Make

sure that the Half Guards are on the outside

of the Double U=bracket as shown.

23. Route the Low Cable (53) under a Thick

Pulley (48).

Attach the Thick Pulley (48) and two Half Guards

(43) to the Base (1)with an M10 x 46mm Bolt

(81) and an M10 Locknut (56). Make sure that

the Half Guards are on the outside of the

bracket as shown.

56 43

24. Attach the Low Cable (53) to the U-bracket (45)

with an M8 Washer (59) and an M8 Locknut (58).

See the inset drawing. Do not overtighten the

M8 Locknut (58); it should be threaded onto

the end of the Low Cable (53) so that only

two threads are showing above the Locknut.

25. identify the High Cable (55). Route the High

Cable upward through the Top Frame (4) and

over a Thick Pulley (48).

Attach the Thick Pulley (48) inside the Top

Frame (4) with an M10 x 67mm Bolt (71), two

M10 Washers (57), two 13mm Spacers (52), and

an M10 Locknut (56).

26. Route the High Cable (55) over a Thin Pulley

(47) and downward through the Top Frame (4).

Attach the Thin Pulley (47) inside the Top Frame

(4) with an M10 x 67mm Bolt (71), an M10

Washer (57), and an 11mm Spacer (86). Make

sure that the Thin Pulley does not fall out of

the Top Frame while you complete steps 27

and 28.

26 55 47

27. Wrap the High Cable (55) under a Thick

Pulley (48).

Attach the Thick Pulley (48), a Small Cable Trap

(51), and two Half Guards (43) to the upper hole

in the U-bracket (45) with an M10 x 51mm Bolt

(66) and an M10 Locknut (56).

Make sure that the Small Cable Trap (51) is

oriented to hold the High Cable (55) in the

groove of the Thick Pulley (48) and that the

Half Guards (43) are on the outside of the

U=bracket (45).

28. Route the High Cable (55) upward through the

Top Frame (4) and over a Thin Pulley (47).

Attach the Thin Pulley (47) inside the Top Frame

(4) with the M10 x 67mm Bolt (71) used in step

26, an 11mm Spacer (86), an M10 Washer (57),

and an M10 Locknut (56).

47\

29. Route the High Cable (55) over a Thick Pulley

(48) and downward through the Top Frame (4).

Attach the Thick Pulley (48) inside the Top

Frame (4) with an M10 x 67mm Bolt (71), two

M10 Washers (57), two 13mm Spacers (52), and

an M10 Locknut (56).

_52 57

" ._.

"_/71

30. Thread an M12 Nut (84) all the way onto the

High Cable (55).

Place a Large Washer (85) on top of the Weight

Selector (24).

Tighten the High Cable (55) into the Weight

Selector (24) until all the slack is removed from

the cables.

Tighten the M12 Nut (84) against the Large

Washer (85).

31. Attach the Backrest (16) to the Backrest Frame

(61) with two M6 x 16mm Screws (62), an M6 x

32mm Screw (64), and an M6 Washer (82).

Insert the Backrest Frame (61) into the Upright

(3) and tighten a Long Knob (91) into the Upright

and one of the holes in the Backrest Frame.

32. Attach the Seat (15) to the Seat Frame (73) with

two M6 x 16mm Screws (62), an M6 x 38mm

Screw (95), and an M6 Washer (82).

Insert the Seat Frame (73) into the Seat Tube (6)

and tighten a Long Knob (91) into the Seat Tube

and one of the holes in the Seat Frame.

Wide

End

33. Insert the Pad Tube (29) into the Front Leg (7).

Slide a Small Foam Pad (28) onto each side of

the Pad Tube (29). Then, press a Pad Cap (34)

into each Small Foam Pad.

Slide a Small Foam Pad (28) onto each end of

the Leg Lever (8). Then, press a Pad Cap (34)

into each Small Foam Pad.

34 28

34. Attach a Shroud Support (19) and the top of the

Left Shroud (17) to the left side of the Top Frame

(4) with two M4.2 x 16mm Self-tapping Screws

(49) and two M4 Washers (33). Do not tighten

the Screws yet.

Then, attach a Shroud Clamp (90) to the top of

the Left Shroud (17) and the Shroud Support

(19) with two M4 x 12mm Screws (78) and two

M4 Washers (33). Do not tighten the Screws

yet.

35. Attach a Shroud Support (19) and the bottom

of the Left Shroud (17) to the Base (1) and the

Stabilizer (2) with four M4.2 x 16mm Self-tapping

Screws (49) and four M4 Washers (33). Do not

tighten the Screws yet.

Repeat steps 34 and 35 to attach the Right

Shroud (not shown).

See steps 34 and 35. Tighten the M4.2 x 16mm

Self-tapping Screws (49) and the M4 x 12mm

Screws (78).

49 33 19 49

36. Attach the Curl Pad (14) to the Curl Post (13)

with two M6 x 16mm Screws (62). 36 14

37. Make sure that all parts have been properly tightened. The use of the remaining parts will be explained in

ADJUSTMENT, beginning on page 21.

Before using the weight system, pull each cable a few times to make sure that the cables move smoothly

around 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 DIAGRAM on page 24 for proper cable routing, if there is any slack in the cables,

you will need to remove the slack by tightening the cables. See MAINTENANCE on page 25.

ADJUSTMENT

This section explains how to adjust the weight system. See the EXERCISE GUIDELINES on page 26 for impor-

tant information about how to get the most benefit from your exercise program. Also, refer to the accompanying

exercise guide to see the correct form for several exercises.

Make sure that all parts are properly tightened each time the weight system is used. Replace any worn parts

immediately.

CHANGING THE WEIGHT SETTING

To change the setting of the weight stack, insert

a Weight Pin (26) under the desired Weight (22).

Insert the Weight Pin so that the bent end touches

the weight stack. Turn the bent end downward.

Note: Due to the cables and pulleys, the amount

of resistance at each exercise station may

vary from the weight setting. Use the WEIGHT

RESISTANCE CHART on page 23 to find the

approximate amount of resistance at each

weight station.

ATTACHING THE ACCESSORIES

Attach the Lat Bar (35) to the High Cable (55) at the

high pulley station with a Cable Clip (37).

For some exercises, attach the Chain (83) between

the Lat Bar (35) and the High Cable (55) with two

Cable Clips (37). Adjust the length of the Chain

between the Lat Bar and the High Cable so that

the Lat Bar is in the correct starting position for

the exercise to be performed.

The Lat Bar (35) or the Handle Strap (not shown)

can be attached at either pulley station in the same

way.

83__1 -'i

37 '"

CONVERTING THE ARMS

To use the Arms (9, 10) as butterfly arms, insert the

Arm Pins (40) into the holes in the Upright (3) as

shown.

To use the Arms (9, 10) as press arms, insert the

Arm Pins (40) into the holes in the Pivot Frame (5)

and the Arms.

Holes

CONVERTING THE FOOT PLATE

To use the Foot Plate (38) as a footrest while using

the low pulley station, rotate the Foot Plate upward.

When you are not using the Foot Plate (38) as a

footrest, rotate the Foot Plate downward so that it is

flat on the floor.

USING THE CURL PAD

To use the Curl Pad (14), first remove the 50mm

Round Inner Cap (30) from the Front Leg (7). Insert

the Curl Post (13) into the Front Leg and secure it in

place with the Short Knob (25).

When performing an exercise that does not require

the Curl Pad (14), remove the Curl Pad and replace

the 50mm Round Inner Cap (30) into the Front

Leg (7). Store the Curl Pad away from the weight

system.

14k

LOCKING THE WEIGHT STACK

To lock the weight stack after each workout, insert

the Lock Pin (89) through one of the Weight Guides

(21), and secure the Lock (88) on the Lock Pin.

WEIGHT RESISTANCE CHART

The chart below shows the approximate weight resistance at each exercise station. The numbers in the left col-

umn refer to the 12.5-1b. weights. Note: The weight resistance shown for the butterfly arm station is for each

arm. The actual resistance at each station may vary due to differences in individual weights as well as

friction between the cables, pulleys, and weight guides.

WEIGHT

BUTTERFLY PRESS ARM HiGH LEG LEVER LOW

ARM (Ibs.) PULLEY (Ibs.) PULLEY

(Ibs.) (Ibs.) (Ibs.)

19 53 22 63 57

24 78 36 104 84

32 100 53 132 112

40 116 64 153 140

44 140 79 180 173

50 165 93 201 198

57 190 107 239 227

65 218 118 276 259

74 240 131 303 288

79 276 145 330 320

Note: 1 lb. = 0.45 kg

CABLE DIAGRAM

The drawings below shows the proper routing of the cables. The numbers in each drawing show the proper route

of that cable. Use the drawings to make sure that the cables, cable traps, and guards are assembled correctly. If

the cables are not assembled correctly, the weight system will not function properly and damage may occur. Make

sure that the cable traps do not touch or bind the cables.

Arm Cable (54)

Length: 101 in. (257 cm)

High Cable (55)

Length 126 in. (320 cm)

Low Cable (53)

Length: 122 in. (310 cm)

MAINTENANCE

Make sure that all parts are properly tightened each time the weight system is used. Replace any worn parts

immediately. To clean the weight system, use a damp cloth and a mild, non-abrasive detergent; do not use sol-

vents to clean the weight system.

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. To tighten the cables, first insert the

weight pin into the middle of the weight stack. Slack can be removed from the cables several ways:

See the inset drawing. Tighten the M8 Locknut (58)

that connects the end of the Low Cable (53) to the

U-bracket (45).

Remove the M10 Locknut (56) and the M10 x

51mm Bolt (66) from the two Half Guards (43), the

U-bracket (45), the Small Cable Trap (51), and the

Thick Pulley (48).

Reattach the Thick Pulley (48), Small Cable Trap

(51), and Half Guards (43) to the other hole in the

U-bracket (45). Make sure that the Small Cable

Trap is in the proper position and that the Low

Cable (53) and the Thick Pulley move smoothly.

53J

Loosen the M12 Nut (84) on the High Cable (55).

Tighten the High Cable (55) into the Weight Selector

(24) until the slack is removed from the High Cable.

Then, retighten the M12 Nut (84) against the Large

Washer (85).

Do not overtighten the cables. If the cables are overtightened, the top weight will be lifted off the weight

stack. If a cable tends to slip off the pulleys often, it may have become twisted. Remove the cable and

reinstall it. if the cables need to be replaced, see the back cover of this manual.

EXERCISE GUiDELiNES

FOUR TYPES OF STRENGTH WORKOUTS

Note: A "repetition" is one complete cycle of an

exercise, such as one sit-up. A "set" is a series of

repetitions.

Muscle Building--Work your muscles near their maxi-

mum capacity and progressively increase the intensity

of your exercise. Adjust the intensity level of an indi-

vidual exercise as follows:

•Change the amount of resistance used.

•Change the number of repetitions or sets performed.

Use your own judgment to determine the amount of

resistance that is right for you. Begin with 3 sets of 8

repetitions for each 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.

Toning--Tone your muscles by working them to a

moderate percentage of their capacity. Select a moder-

ate amount of resistance and increase the number 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 com-

pleting more sets rather than by using high amounts of

resistance.

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.

Cross Training--Combine strength training and aero-

bic exercise by following this type of program:

•Strength training workouts on Monday, Wednesday,

and Friday.

•20 to 30 minutes of aerobic exercise on Tuesday and

Thursday.

•One full day of rest each week to give your body time

to regenerate.

WORKOUT GUIDELINES

Familiarize yourself with the equipment and learn the

proper form for each exercise. Use your own judgment

to determine the appropriate length of time for each

workout, and the numbers of repetitions and sets to

complete. Progress at your own pace and be sensitive

to your body's signals. Follow each workout with at

least one day of rest.

Warming Up--Start with 5 to 10 minutes of stretch-

ing and light exercise. A warm-up increases your body

temperature, heart rate, and circulation in preparation

for exercise.

Working Out--Include 6 to 10 different exercises in

each workout. Select exercises for every major muscle

group, emphasizing areas that you want to develop.

To give balance and variety to your workouts, vary the

exercises from workout to workout.

Cooling Down--Finish with 5 to 10 minutes of stretch-

ing. Stretching increases the flexibility of your muscles

and helps to prevent post-exercise problems.

EXERCISE FORM

Move through the full range of motion for each exer-

cise and move only the appropriate parts of the body.

Perform the repetitions in each set smoothly and

without pausing. The exertion stage of each repeti-

tion should last about half as long as the return stage.

Exhale during the exertion stage of each repetition and

inhale during the return stroke. Never hold your breath.

Rest for a short period of time after each set:

• Muscle Building--Rest for three minutes after each

set.

• Toning--Rest for one minute after each set.

• Weight Loss--Rest for 30 seconds after each set.

STAYING MOTIVATED

For motivation, keep a record of each workout. Write

the date, the exercises performed, the resistance used,

and the numbers of sets and repetitions completed.

Record your weight and key body measurements once

a month. To achieve good results, make exercise a

regular and enjoyable part of your life.

EXERCISE LOG

Make copies of this page, and use the copies to schedule and record your strength and aerobic workouts.

Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life.

Strength

Date:

/ /

Exercise Lbs. Sets Reps Exercise

1. 6.

2. 7.

3. 8.

4. 9.

5. 10.

Lbs. Sets Reps

Aerobic

Date:

/ /

Exercise Time Distance Speed

Strength

Date:

/ /

Aerobic

Date/ /

Exercise Lbs. Sets Reps Exercise

1. 6.

2. 7.

3. 8.

4. 9.

5. 10.

Exercise

Lbs.

Time Distance

Sets Reps

Speed

Strength

Date:

/ /

Aerobic

Date/ /

Exercise Lbs. Sets Reps Exercise

1. 6.

2. 7.

3. 8.

Lbs. Sets Reps

4. 9.

5. 10.

Exercise Time Distance Speed

NOTES

PART LIST Model No. 831.14922.2 R0912A

Key No. Qty. Description Key No. Qty. Description

1 1 Base 51 1 Small Cable Trap

2 1 Stabilizer 52 8 13mm Spacer

3 1 Upright 53 1 Low Cable

4 1 Top Frame 54 1 Arm Cable

5 1 Pivot Frame 55 1 High Cable

6 1 Seat Tube 56 22 M10 Locknut

7 1 Front Leg 57 22 M10 Washer

8 1 Leg Lever 58 11 M8 Locknut

9 1 Right Arm 59 5 M8 Washer

10 1 Left Arm 60 1 Leg Bumper

11 2 Handle 61 1 Backrest Frame

12 1 Square Plate 62 6 M6 x 16mm Screw

13 1 Curl Post 63 1 Double U-bracket

14 1 Curl Pad 64 1 M6 x 32mm Screw

15 1 Seat 65 2 M8 x 22mm Shoulder Bolt

16 1 Backrest 66 3 M10 x 51mm Bolt

17 1 Left Shroud 67 2 M10 x 86mm Carriage Bolt

18 1 Right Shroud 68 4 M8 x 65mm Bolt

19 4 Shroud Support 69 3 M4 x 20mm Self-tapping Screw

20 2 Carriage Bolt Bushing 70 2 20mm x 40mm Inner Cap

21 2 Weight Guide 71 9 M10 x 67mm Bolt

22 10 Weight 72 1 M10 x 130mm Bolt

23 1 Weight Selector Cap 73 1 Seat Frame

24 1 Weight Selector 74 2 M10 x 25mm Bolt

25 1 Short Knob 75 2 M10 x 63mm Bolt

26 1 Weight Pin 76 1 M10 x 64mm Bolt Set

27 2 Weight Bumper 77 4 M10 x 25mm Button Screw

28 4 Small Foam Pad 78 4 M4 x 12mm Screw

29 1 Pad Tube 79 1 M10 x 77mm Bolt

30 8 50mm Round Inner Cap 80 1 Handle Strap

31 3 50mm Square Inner Cap 81 4 M10 x 46mm Bolt

32 1 38mm Square Outer Cap 82 2 M6 Washer

33 17 M4 Washer 83 1 Chain

34 4 Pad Cap 84 1 M12 Nut

35 1 Lat Bar 85 1 Large Washer

36 2 Handgrip 86 2 11mm Spacer

37 3 Cable Clip 87 4 M8 x 63mm Carriage Bolt

38 1 Foot Plate 88 1 Lock

39 2 Cable Pivot 89 1 Lock Pin

40 2 Arm Pin 90 2 Shroud Clamp

41 4 Full Guard 91 2 Long Knob

42 2 Large Foam Pad 92 2 50mm Square Outer Cap

43 8 Half Guard 93 2 25mm x 40mm Thick Inner Cap

44 4 Arm Bushing 94 2 25mm x 40mm Thin Inner Cap

45 1 U-bracket 95 1 M6 x 38mm Screw

46 2 V-pulley * - User's Manual

47 2 Thin Pulley * - Exercise Guide

48 9 Thick Pulley * - Grease Packet

49 12 M4.2 x 16mm Self-tapping Screw * - Assembly Tool

50 2 Large Cable Trap

Note: Specifications are subject to change without notice. For information about ordering replacement parts, see

the back cover of this manual. *These parts are not illustrated. If a part is missing, please call 1-877-992-5999.

EXPLODED DRAWING A Model No. 831.14922.2 R0912A

34 56

56 43 71

28 87

EXPLODED DRAWING BModel No. 831.14922.2 R0912A

56 4_

59----_,'i

53 J

56 46

59 .58

33 19

Your Home

For repair--in your home--of all major brand appliances, lawn and garden equipment,

or heating and cooling systems, no matter who made it, no matter who sold it!

For the replacement parts, accessories, and user's manuals that you need to do-it-yourself.

For Sears professional installation of home appliances

and items like garage door openers and water heaters.

1-800-4-MY-HOME ® (1-800-469-4663)

Call anytime, day or night (U.S.A. and Canada)

www.sears.com www.sears.ca

Our Home

For repair of carry-in items like vacuums, lawn equipment,

and electronics, call or go on-line for the location of your nearest

Sears Parts & Repair Center.

1-800-488-1222 Call anytime, day or night (U.S.A. only)

www.sears.com

To purchase a protection agreement (U.S.A.)

or maintenance agreement (Canada) on a product serviced by Sears:

iiiiiiiiiiiiiiiiiii

1-800-827-6655 (U.S.A.) 1-800-361-6665 (Canada)

Para pedir servicio de reparaci6n a domicilio, y para ordenar piezas:

.... 1-888-SU-HOGAR ®(1-888-784-6427) ..... ....

® Registered Trademark /TMTrademark /SMService Mark of Sears Brands, LLC

TM SM

® Marca Registrada /Marca de F&brica /Marca de Servicio de Sears Brands, LLC

90 DAY FULL WARRANTY

If this Sears Weight System Exerciser fails due to a defect in material or workmanship within 90 days of

the date of purchase, call 1-800-4-MY-HOME® (1-800-469-4663) to arrange for free repair (or replace-

ment if repair proves impossible).

This warranty does not apply when the Weight System Exerciser is used commercially or for rental pur-

poses. This warranty gives you specific legal rights, and you may also have other rights which vary from

state to state.

Sears, Roebuck and Co., Hoffman Estates, IL 60179

Weider 831149222 User Manual PRO 6900 Manuals And Guides 1210310L

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