Weider Pro Power Cage 500 Bench 15500 Users Manual
2015-05-18
: Weider Weider-Pro-Power-Cage-500-Bench-15500-Users-Manual-733047 weider-pro-power-cage-500-bench-15500-users-manual-733047 weider pdf
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Model No. 831.15500.0 Serial No. Write the serial number in the space above for reference. Serial Number Decal • Assembly • Operation • Maintenance • Part List and Drawing Sears, Roebuck and Co. Hoffman Estates, IL 60179 CAUTION Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference. WEIGHT RACK User’s Manual TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 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. 2 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your weight rack before using your weight rack. Sears assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 1. It is the responsibility of the owner to ensure that all users of the weight rack are adequately informed of all precautions. and a maximum total weight of 610 lbs. (277 kg). Do not place more than 310 lbs. (141 kg), including a barbell and weights, on the weight rests or on the spotters. Note: No barbell or weight plates are included. 2. Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems. 11. Use only an Olympic-length barbell with the weight rack. 3. Use the weight rack only as described in this manual. 12. When using a barbell with the weight rack, always set the spotters on the weight rack at the lowest height to which you want the barbell to go. 4. The weight rack is intended for home use only. Do not use the weight rack in a commercial, rental, or institutional setting. 5. Keep the weight rack indoors, away from moisture and dust. Do not put the weight rack in a garage or covered patio, or near water. 13. When using the rip:60™ Suspended Body Weight Trainer on the weight rack, place a total of at least 90 lbs. (41 kg) of weight plates on the two lowest storage posts on the weight rack. In addition, make sure that there is not a barbell on the weight rack. 6. Place the weight rack on a level surface, with enough clearance around the weight rack to mount, dismount, and use the weight rack. 14. Remove the dip frame and the rip:60 Suspended Body Weight Trainer before you use the pull-up handles. 7. Inspect and properly tighten all parts regularly. Replace any worn parts immediately. 15. Always place the same amount of weight on both ends of a barbell. While adding or removing weight plates, always keep some weight on both ends of the barbell to prevent the barbell from tipping. 8. Keep children under age 12 and pets away from the weight rack at all times. 9. Always wear athletic shoes for foot protection while using the weight rack. 16. Over exercising may result in serious injury or death. If you feel faint or if you experience pain while exercising, stop immediately and cool down. 10. The weight rack is designed to support a maximum user weight of 300 lbs. (136 kg), 3 BEFORE YOU BEGIN Thank you for selecting the WEIDER PRO™ 500 L rack. The versatile 500 L weight rack is designed to develop every major muscle group of the upper body. Whether your goal is to develop a shapely figure, dramatic muscle size and strength, or a healthier cardiovascular system, the 500 L weight rack will help you to achieve the specific results you want. reading this manual, please see the back 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 labeled parts. For your benefit, read this manual carefully before using the weight rack. If you have questions after Pull-up Handle Spotter Storage Post Dip Arm Spotter Length: 6 ft. 1 in. (185 cm) Width: 5 ft. 3 in. (160 cm) Height: 7 ft. 1 in. (216 cm) 4 PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see if it has been preassembled. Extra parts may be included. If a part is missing, please call 1-877-992-5999. M10 Washer (37)–20 M10 Curved Washer (46)–4 M6 x 20mm Screw (41)–12 M10 x 50mm Screw (45)–10 M10 x 75mm Screw (43)–8 M10 x 70mm Screw (47)–4 M10 x 75mm Hex Screw (39)–12 M10 x 80mm Screw (42)–8 M10 x 130mm Screw (40)–4 5 ASSEMBLY • To watch an assembly video, go to http://productvideo.co/ assembly/sears/weider or use your mobile phone or your smartphone to read the QR code at the right. • Left parts are marked “L” or “Left” and right parts are marked “R” or “Right.” • To identify small parts, see page 5. • In addition to the included tool(s), assembly requires the following tool(s): one adjustable wrench • Assembly requires three persons. one Phillips screwdriver • Due to its weight and size, the weight rack should be assembled in the location where it will be used. Make sure that there is enough clearance to walk around the weight rack as you assemble it. Assembly may be easier if you have a set of wrenches. To avoid damaging parts, do not use power tools. • Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until you nish all assembly steps. 1. Identify the Right Base (1) and the Right Front Upright (3). Orient the parts as shown. 1 Attach the Right Front Upright (3) to the Right Base (1) with two M10 x 75mm Hex Screws (39) and two M10 Washers (37); do not tighten the Screws yet. 3 1 37 37 39 6 2. Identify the Right Center Upright (5), and orient it as shown. 2 Attach the Right Center Upright (5) to the Right Base (1) with two M10 x 75mm Hex Screws (39) and two M10 Washers (37); do not tighten the Screws yet. 5 1 37 37 39 3. Identify the Right Rear Frame (8), and orient it as shown. 3 Attach the Right Rear Frame (8) to the Right Base (1) with two M10 x 75mm Hex Screws (39) and two M10 Washers (37); do not tighten the Screws yet. 8 1 37 39 7 4. Identify one of the two Top Frames (6), and orient it as shown. 4 Slide the Top Frame (6) onto the upper end of the Right Rear Frame (8). The Top Frame (6) should rest on the Right Front Upright (3) and the Right Center Upright (5). 8 6 5 3 5. Attach the Top Frame (6) to the Right Rear Frame (8) and to the Right Center Upright (5) with two M10 x 75mm Screws (43), two M10 Washers (37), and two Frame Spacers (29); do not tighten the Screws yet. 5 43 37 37 29 29 43 Next, attach the Top Frame (6) to the Right Front Upright (3) with two M10 x 75mm Screws (43) and two M10 Washers (37); do not tighten the Screws yet. 6 37 8 37 5 3 8 6. Press three Rear Frame Caps (27) onto the Right Rear Frame (8). 6 8 27 27 27 7. If you plan to use Olympic weight plates (not included) with the weight rack, slide an Olympic Adapter (22) onto one of the storage posts on the Right Rear Frame (8). Attach the Olympic Adapter with an M10 x 50mm Screw (45) and an Adapter Cap (28). 7 28 Attach two more Olympic Adapters (22) to the Right Rear Frame (8) in the same way. 22 28 See the EXPLODED DRAWING on page 19. Repeat steps 1–7 and assemble the Left Base (2), the Left Front Upright (4), the Left Center Upright (49), the Left Rear Frame (9), and the other Top Frame (6) in the same way. 22 45 28 9 8 8. Attach the Lower Crossbar (11) between the Right Rear Frame (8) and the Left Rear Frame (9) with four M10 x 130mm Screws (40); do not tighten the Screws yet. 8 40 8 40 11 9 40 40 9. Attach one of the two Upper Crossbars (14) between the two Center Uprights (5, 49) with four M10 x 80mm Screws (42); do not tighten the Screws yet. 9 42 42 Attach the other Upper Crossbar (14) between the Center Uprights (5, 49) in the same way. 14 42 5 14 42 49 10 10. Orient the Pull-up Crossbar (7) and the two Carriages (15) as shown. 10 15 Loosen and pull the Adjustment Knob (24) on one of the Carriages (15), and slide the Carriage onto the Pull-up Crossbar (7). Then, release the Adjustment Knob into one of the adjustment holes in the Pull-up Crossbar, and tighten the Adjustment Knob. 7 Warning Decal Slide the other Carriage (15) onto the Pull-up Crossbar (7) in the same way. 15 24 11. Orient the Pull-up Crossbar (7) and the Carriages (15) as shown, and attach the Pull-up Crossbar to the Top Frames (6) with four M10 x 70mm Screws (47) and four M10 Curved Washers (46). 11 6 See steps 1–3, 5, and 7–9. Tighten all of the Screws (39, 43, 42, and 40) used in these steps. 15 46 7 15 46 47 46 47 12. Attach a Dip Handle (13) to the Dip Arm (10) with two M10 x 50mm Screws (45) and a Dip Arm Cap (36). 46 12 13 Attach the other Dip Handle (13) in the same way. 13 36 10 45 11 13. Attach an Armrest (16) to the Dip Arm (10) with four M6 x 20mm Screws (41). Start all four Screws, and then tighten them. 13 16 16 Attach the other Armrest (16) in the same way. 10 41 14. Attach the Backrest (17) to the Dip Arm (10) with four M6 x 20mm Screws (41). Start all four Screws, and then tighten them. 14 41 10 17 15. Set the Dip Arm (10) on the posts on the Left Front Upright (4). Make sure that the Dip Arm is fully seated. 15 10 4 12 16. Set the two Spotters (18) on the Uprights (3, 4, 5, and 49) as shown. Make sure that both Spotters are at the same height. 16 3 5 18 18 49 4 17. Make sure that all parts are properly tightened before the weight rack is used. Note: Extra parts may be included. The use of all remaining parts will be explained in ADJUSTMENT, beginning on page 14. 13 ADJUSTMENT The steps below explain how the weight rack can be adjusted. Make sure that all parts are properly tightened each time the weight rack is used. Replace any worn parts immediately. The weight rack can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use solvents to clean the weight rack. ADJUSTING THE PULL-UP HANDLES To adjust the position of a Pull-up Handle (12), loosen and pull the Adjustment Knob (24) on the Carriage (15), and slide the Carriage to the desired position. Then, release the Adjustment Knob into one of the adjustment holes in the Pull-up Crossbar (7), and tighten the Adjustment Knob. 15 7 24 12 ADJUSTING THE SPOTTERS Set the two Spotters (18) on the Uprights (3, 4, 5, and 49) at the lowest point to which you want your barbell (not included) to go. Make sure that both Spotters are at the same height. 18 3 5 18 49 4 USING THE DIP ARM To use the Dip Arm (10), slide it onto the posts on the Left Front Upright (4). Make sure that the Dip Arm is fully seated. When you are not using the Dip Arm (10), remove it and set it out of the way. 10 4 14 EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS 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. 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 maximum capacity and progressively increase the intensity of your exercise. Adjust the intensity level of an individual exercise as follows: • Change the amount of resistance used. • Change the number of repetitions or sets performed. Warming Up—Start with 5 to 10 minutes of stretching 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. 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. Cooling Down—Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems. Toning—Tone your muscles by working them to a moderate percentage of their capacity. Select a moderate 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 completing more sets rather than by using high amounts of resistance. EXERCISE FORM Move through the full range of motion for each exercise and move only the appropriate parts of the body. Perform the repetitions in each set smoothly and without pausing. The exertion stage of each repetition 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. 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. 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. Cross Training—Combine strength training and aerobic 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. 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. WORKOUT GUIDELINES Familiarize yourself with the equipment and learn the proper form for each exercise. Use your own judgment 15 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 6. 2. 7. 3. 8. 4. 9. 5. 10. Exercise Strength Date: Exercise Time Lbs. Sets Reps 6. 2. 7. 3. 8. 4. 9. 5. 10. Exercise Strength Date: Exercise Time Lbs. Sets Reps 6. 2. 7. 3. 8. 4. 9. 5. 10. Exercise Time 16 Speed Distance Speed Lbs. Sets Reps Exercise 1. Distance Lbs. Sets Reps Exercise 1. Aerobic Date: Lbs. Sets Reps Exercise 1. Aerobic Date: Aerobic Date: Lbs. Sets Reps Distance Speed NOTES 17 PART LIST Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 1 1 1 1 1 2 1 1 1 1 1 2 2 2 2 2 1 2 4 4 2 6 2 2 2 Model No. 831.15500.0 R0912A Description Key No. Qty. Right Base Left Base Right Front Upright Left Front Upright Right Center Upright Top Frame Pull-up Crossbar Right Rear Frame Left Rear Frame Dip Arm Lower Crossbar Pull-up Handle Dip Handle Upper Crossbar Carriage Armrest Backrest Spotter Spotter Insert Carriage Bushing Pull-up Handle Bracket Olympic Adapter Carriage Spacer Adjustment Knob Long Foam Grip 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 * 4 6 6 4 2 2 4 6 4 4 2 20 12 12 4 12 8 8 2 10 4 4 2 1 – Description Short Foam Grip Rear Frame Cap Adapter Cap Frame Spacer 50mm Round Cap 32mm Round Cap 25mm Round Cap Base Foot Oval Cap M10 x 20mm Screw Dip Arm Cap M10 Washer M4 x 16mm Screw M10 x 75mm Hex Screw M10 x 130mm Screw M6 x 20mm Screw M10 x 80mm Screw M10 x 75mm Screw M10 x 28mm Screw M10 x 50mm Screw M10 Curved Washer M10 x 70mm Screw M10 Large Washer Left Center Upright User’s Manual Note: Specifications are subject to change without notice. For information about ordering replacement parts, see the back cover of this manual. If a part is missing, call 1-877-992-5999. *These parts are not illustrated. 18 Model No. 831.15500.0 R0912A EXPLODED DRAWING 34 38 43 37 33 37 3 6 42 39 1 42 38 5 43 37 29 33 17 46 28 45 47 45 28 40 22 22 22 38 39 28 37 45 39 32 30 34 37 33 45 14 15 7 48 23 15 16 47 12 41 11 27 44 35 24 20 27 27 13 32 8 24 16 25 13 36 26 46 26 20 21 14 30 31 35 41 41 10 34 33 38 39 4 31 37 38 43 37 29 37 43 6 49 2 33 39 37 27 42 27 27 39 38 19 37 33 18 9 34 22 22 22 19 18 28 28 28 45 45 45 40 19 19 90 DAY FULL WARRANTY If this Sears Weight Rack 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 replacement if repair proves impossible). This warranty does not apply when the Weight 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., Hoffman Estates, IL 60179 Part 334689 R0912A Printed in China © 2012 ICON IP, Inc.
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