ModelNo.831.153990
SerialNo.
WritetheseriaUnumberinthe
spaceaboveforfuturereference,
SerialNumberDecal(underseat)
www.weiderplatinum.com
• Assembly
• Adjustments
• Part List and Drawing
_CAUTmON
Read all precautions and instruc_
tions in this manual before
using this equipment. Save this
manual for future reference.
®
RESISTANCE SYSTEM EXERCISER
User's Manual
Sears, Roebuck and Co., Roffman Estates, IL 60179
TABLE OF CONTENTS
WARNING DECAL PLACEMENT ............................................................. 3
HMPORTANT PRECAUTHONS ................................................................ 4
BEFORE YOU BEGIN ...................................................................... 5
ASSEMBLY ............................................................................... 6
UPPER CABLE ADJUSTMENT .............................................................. 14
ADJUSTMENTS .......................................................................... 15
CABLE DHAGRAM ......................................................................... 18
TROUBLESHOOTHNG ..................................................................... 19
EXERCISE GUiDELiNES .................................................................. 20
ORDERING REPLACEMENT PARTS .................................................. Back Cover
FULL ONE-YEAR WARRANTY ...................................................... Back Cover
Note: A PART iDENTiFiCATiON CHART and a PART LiST/EXPLODED DRAVVHNGare attached in the center of
this manual, Remove the PART iDENTiFiCATiON CHART and PART LiST/EXPLODED DRAWING before begin-
ning assembly,
WARNING DECAL PLACEMENT
Misuse of this product may result in serious injury,
Read user's manual and follow aHwarnings
and operating instructions prior to use.
Do not allow children on or around machine.
• Replace mabemif damaged, illegible, or removed.
3
iMPORTANT PRECAUTIONS
AWARN! NG: Toreducethedskofserious_ni,ry,readthere,owingimportantpreeaut_ons
before using the resistance system.
1. Read all instructions in this manual before
using the resistance system. Use the resist-
ance system onJy as described in this manual
2. it is the responsibility of the owner to ensure
that all users of the resistance system are
adequateJy informed of aJl precautions.
3. The resistance system is intended for home
use only. Do not use the resistance system in
any commercial, rental, or institutional setting.
11. Pull on the lower cable only while sitting on
the bench or standing on the base pJate. Pull
on the high cabJes only while sitting on the
bench, with the seat in one of the three posi-
tions closest to the upright base, or white
standing on the base pJate.
12. The resistance system is designed to be
used with the incJuded resistance. Do not
use the resistance system with any other
type of resistance.
4. Use the resistance system only on a level 13. Always disconnect the lat bar from the high
surface. Cover the fJoor beneath the resist- cables when performing an exercise that
ance system to protect the fJoor, does not require it.
5. Make sure that aH parts are properly tight-
ened each time the resistance system is
used. Replace any worn parts immediately.
14. Make sure the storage knob is in place and
fully tightened each time the resistance sys-
tem is used.
6. Keep children under 12 and pets away from 15. Make sure that the cables remain on the pul-
the resistance system at aH times. Ieys at aH times, if the cables bind as you are
exercising, stop immediately and make sure
7. Keep hands and feet away from moving parts, that the cables are on the pulleys.
8. Always wear athletic shoes for foot protec-
tion while exercising.
18. Do not pull on the cabJes while the resist-
ance Jevel is being adjusted.
9. The resistance system is designed to sup- 17. if you feel pain or dizziness while exercising,
port a maximum user weight of 300 pounds, stop immediately and begin cooling down.
10. The crossbar on the top frame is not
designed to be used for pull-up exercises. Do
not hang on the crossbar.
AWARNiNG: Beforebeginningthisoranyexereiseprogram,consultyou,physician.This
is especially important for persons over the age of 35 or persons with pre-e×isting health problems.
Read aH instructions before using. Bears assumes no responsibility for personaJ injury or property
damage sustained by or through the use of this product.
4
BEFORE YOU BFGmN
Thank you for selecting the innovative WELDER®
PLATINUM XP600 resistance system, The resistance
system offers a selection of 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 system,
the resistance system will help you to achieve the spe°
cific results you want,
For your benefit, read this manuaJ carefully before
using the resistance system, if you have questions
after reading this manual, call 1-800-4-MYoHOME ®
(1°800°469°4663), To help us assist you, please note
the product model number and serial number before
calling, The model number is 831,153990, The serial
number can be found on a decal attached to the resist°
ance system (see the front cover of this manual),
Before reading further, please review the drawing below
and familiarize yourself with the parts that are labeled,
ASSEMBLED
DiMENSiONS:
Height: 82 in,
Width: 66 in,
Depth: 80 in,
Crossbar
High Pulley
Console
Upright
Lat Bar
Bar
Storage Knob
Backrest
Foot Hate
Low Pulley
Seat
Leg Lever
Base Hate
Seat Knob
MakeThings Easier for Yourself
This manual is designed to ensure that the resist-
ance system can be assembUed suceessfuUiy by
most peopb, However, it is important to realize
that the versatile resistance system has many
parts and that the assembly process will take
time, Most people find that by setting aside plenty
of time. assembly wiUigo smoothly.
Before beginning assembly, carefully read the
following information and instructions:
Assembly requires two persons,
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. Note: Some small
parts may have been pre-attached for shipping, if
a part is not in the parts bag, check to see if it
has been pro-attached,
Tighten all parts as you assemble them, unless
instructed to do otherwise.
, As you assemble the resistance system, make
sure all parts are oriented as shown in the draw-
ings,
The included Allen wrenches ii-- [i_and
the following tools (not included} are required
for assembly:
Two adjustable wrenches
One rubber mallet
One standard screwdriver _._
• One Philtips screwdriver _C__)
Lubricant, such as grease or petroleum jelly,
and soapy water.
Assembly wiii be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches,
Before beginning assembly, make sure that
you have read and understand the informa,
tion in the box above.
Attach a Wheel (21) to the Base (1) with an MIO
x 108mm Button Bolt (90), three MIO Washers
(73), and an MIO Nylon Locknut (71). Do not
overtighten the Locknut; the Wheel must be
able to turn easily.
Attach the other Wheel (21} to the Base (!} in
the same manner.
Attach two Plastic Feet (19) and two Large Plastic
Feet (20) to the Base (1) with four M4 x 16mm
Screws (103).
103 _-_j,
71 73
103
73
21
90
6
2. 2
Attach the Upright (3) to the Base (1) with two
MIO x 66mm Carriage BoUts(89), two MIO x
72mm BoUts(87), and four MIO NyUonLocknuts
(71) as shown. Note: This step will be easier to
complete if the Upright and Base are tipped
on their sides.
Attach the Foot Hate (4) to the Upright (3) with
three MIO x 70mm Carriage BoUts(88), three MIO
Washers (73), and three MIO NyUonLocknuts
(71).
88
i i i
/ o
'° ii
/
//
87
71
71
89
73
/
73
71
7
insert the connector of the lower wire harness (A)
into the socket of the Upper Wire Harness (13),
The connector should slide easily into the sock-
et and snap into ptace, if the connector does not
slide easily and snap into place, turn the connector
over and then insert it,
Make sure that the connector and wire appear as
shown in the inset drawing, IF THE CONNEC-
TOR IS NOT INSERTED PROPERLY, THE CON-
SOLE MAY BE DAMAGED WHEN THE POWER
IS TURNED ON.
Put1 the excess lower wire harness (A_ out of
the Mech Assemb!_} and push it and the
U_j_er Wire Harness (_ into the U_
insert the Mech Assembly (6) into the Base (1),
Attach the Mech Assembly to the Upright (3) with
a 1/2" x 68mm Carriage Bolt (79) and a 1/2"
Nylon Jamnut (78), Do not tighten the Jamnut
yet.
Attach the Mech Assembly (6) to the Base (1)
with four M10 Nylon Locknuts (71),
Tighten the 1/2" Nyton Jamnut (78).
Press the Front Leg Foot (29) onto the bottom of
the Front Leg (31), Note that the front of the
Front Leg Foot is tatter than the back.
Attach the Bench Rail (23), with the hook on the
bottom, to the Front Leg (31) with two MIO x
53mm Carriage Bolts (91) and two MIO Nylon
Locknuts (71),
Attach the Leg Lever Bumper (30) to the front
Leg (31) with an M4 x 19mm Screw (104),
Grease an MIO x 103mm Bolt (86) using the
included grease pack, Attach the Bench Rail (23)
to the Upright (3) with the Bolt and an MIO Nylon
Locknut (71), _,_akesure the BoJt is inserted
through the indicated hole in the Bench Rail.
Do not overtighten the Loeknut; the Bench
Rail must be able to pivot easily.
Tighten the Storage Knob (26) into the Upright (3)
and the Bench Rail (23),
78
1
71
A
13
71
23
'\
G rease
8
Grease an MIO x 69mm BoUt(93), Orient the Leg
Lever (32) with the sbt on the side shown, Attach
the Leg Lever to the Front Leg (31) with the BoUt
and an MIO Nybn Locknut (71), Do not over-
tighten the Locknut; the Leg Lever must be
able to pivot easily.
Attach the Seat Knob (43) to the Seat Carriage
(48) with two M6 x 13mm BoUts(105) and two M6
Nybn Locknuts (69), Make sure that the slot in
the Knob is aJigned with the slot in the Seat
Carriage, as shown.
Orient the Seat (41), the Seat Backing (42), and
the Seat Carriage (48) as shown, Attach the Seat
and the Seat Backing to the Seat Carriage with
four M6 x 16mm Screws (11),
Pull out the Seat Knob (not shown) as far as it wHU
go, and set the Seat Carriage (48) on the Bench
Rail (23),
LooseUyattach two 8mm MetaUSpacers (45), a
60mm MetaUSpacer (44), and two Bearing
WheeUs (46) to the center hobs in the Seat
Carriage (48) with two M8 FUange Nuts (47) and
the M8 x 114mm Axb (102), Make sure that the
serrated edge of the Flange Nuts are against
the Seat Carriage.
While a second person presses down on the Seat
(41), hold the wheel assembly firmly against the
bottom of the Bench Rail (23) and properly tight°
en the M8 Flange Nuts (47), Make sure that
three threads are extending past the Nuts, and
that the wide sides of aH six Bearing Wheels
(46} are pressed against the Bench Rail.
Engage the Seat Knob (not shown) into an
adjustment hob in the Bench Rail (23),
iii i
/o
32-_// Slot /o
///
/
71
41
42
/
K
[
105
11 11
41 _ ......
48
102
23
Side
44
46
_5
9
10, Attach the Lat Tower (5) to the Upright (3) with
four MIO x 25mm Screws (100) and four MIO
Lock Washers (74),
Hug the Upper Wire Harness (13) into the
Console (53), Push a!l of the excess wire into
the Upright (3). Make sure the wire does not
get pinched. Attach the ConsoUeto the Upright
with two M4 x 16mm Screws (103),
11, Attach two EyeboUts (51) to the Lat Tower
Crossbar (49) with two M8 Washers (76) and two
M8 NyUonLocknuts (70),
Attach the Lat Tower Crossbar (49) to the Lat
Tower (5) with two MIO x 65mm Button BoUts
(96), two MIO Washers (73), and the Crossbar
Cover (50), Make sure that the Eyebolts (51}
are oriented as shown in the inset drawing, if
they are not, turn the Lat Tower Crossbar
around and reattach it.
12, Attach a Large Pulley (17) and the Pulley Hate
(18) to the Upright (3) with an M12 x 62mm
Button BoUt(80) and an M12 NyUonLocknut (72),
Do not tighten the Locknut yet.
10
11
12
74 _
103
96
51
49
80
\
17
18
10
13. Pull the upper cabb (B), which is attached inside
of the Mech Assembly (6), up between the
Upright (3) and the Pulby Hate (18).
Attach another Large Pulby (17) between the
Upright (3) and Pulby Hate (18) with an M12 x
62mm Button Bolt (80) and an M12 Nylon
Locknut (72). Make sure that the upper carte
(B} is between the two Pulteys.
Hold the 38mm Spacer (54) inside the loop of the
upper cabb (B), and between the Upright (3) and
the Pulby Hate (18). Attach the Spacer with an
M10 x 58mm Button Screw (85). Make sure the
ends of the cabJe do not wrap around each
other below the Spacer and the Large Pulleys
(17} used in steps 12 and 13 (refer to the
CABLE DIAGRAM on page 18}.
Tighten the M!2 Nylon Locknuts (72) used in
steps 12 and 13.
14. Attach a Small Guide Spacer (56), a Large Guide
Spacer (57), and two Bar Guides (55) to the Lat
Tower (5) with an M10 x 152mm Bolt (83). Do not
tighten the Bott yet.
Pull the upper cabb (B) up between the Bar
Guides (55). Press the metal cover on the cabb
into the groove in the Block Spacer (58). Attach a
Small Guide Spacer (56), the Block Spacer, the
two Bar Guides, an M10 Thick Washer (75), and
the two Tethers (61) to the Lat Tower (5) with
another M10 x 152mm Bolt (83). Do not tighten
the Bott yet.
15. insert the Resistance Bar (9) between the Bar
Guides (55), and center it on the Block Spacer
(not shown).
Press a Pulley Bracket (10) onto the Resistance
Bar (9). Attach a Tether (61) to the Pulley Bracket
at the upper hob, with an MI0 x 63mm Button
Bolt (82), an MI0 Thick Washer (75), and an MIO
Nylon Locknut (71).
Repeat on the other side of the Resistance
Bar (9). Then, tighten the M1Ox 152mm Bolts
(83} used in step 14.
16. Hold a Large Pulley (17) inside the upper cable
(B). Attach the Pulley to a Pulley Bracket (10)
with an M12 x 58mm Button Bolt (81) and an M12
Nylon Locknut (72). Make sure that the came is
routed as shown in the CABLE DIAGRAM on
page 18.
13
14
16
8O
18
i
6
55
57
56
B
56 58
61
81
\
83
Metal
83
Cover 75
61
71
\
75
\
10
82
11
17, HoUda Large Pulley (17) inside the upper came
(B), Attach the Pulley to a Pulley Bracket (10)
with an M12 x 58mm Button BoUt(81) and an M12
NyUonLocknut (72), Make sure that the cabJe is
routed as shown in the CABLE DIAGRAM on
page 18.
Screw two 3/8" x 38mm Tension Screws (108)
into the two Pulley Brackets (10) a coupUe of
turns, Make sure the hexagonaJ holes in the
Screws are on the outside of the Brackets.
Tighten the two Screws an equal number of
turns.
18, Attach the Backrest (40) and the Backrest
Backing (39) to the Backrest Frame (36) with four
M6 x 45mm Screws (98),
19, Attach the two Guard Hates (63) to the inside of
the Backrest Frame (36) with four M4 x 16mm
Screws (103),
20, Unsertthe rod on the Backrest Frame (36) into the
sUotin the Seat Carriage (48). Hold the Backrest
Frame vertically over the Seat Carriage and
slide the rod into the slot, as shown in the
inset drawing.
18
19
2O
10
B
/
/
1O8
17
4O
36
i
Rod //
36
.Slot
48
12
21, Locate the Leg Lever CabJe (62), which has two
ends that are the same bngth and a third end
that is bnger,
Route the bngest end of the Leg Lever CaMe
(62) through the hob in the Front Leg (31), and
attach it inside of the hob in the Leg Lever (32)
with an MIO x 58mm BoUt(94) and an MIO Nybn
Locknut (71),
22, Attach a Small Pulley (16) inside of the hob in
the Front Leg (31) with an MIO x 91mm BoUt(92),
two 26mm Spacers (35), two MIO Washers (73),
and an MIO Nybn Locknut (71), Make sure the
Pulley is above the Leg Lever Cable (62}.
SHde the two free ends of the Leg Lever CaMe
(62) onto the hook weUdedto the bottom of the
Bench Rail (23),
23, SHde two Foam Pads (28) onto the tube on the
Front Leg (31), Press two 19mm Round inner
Caps (33) into the ends of the tube,
Repeat this step with the Leg Lever (32}.
24, Adjust the tension on the upper came (not shown)
as described in UPPER CABLE ADJUSTMENT on
the following page,
21
94
22
92
62
31
32
31
16
62
23
\
32
28
25. Make sure that all parts have been properly tightened, The use of the remaining parts will be explained in
ADJUSTMENTS, beginning on page 15,
Before using the resistance system, pull the long cable a few times to be sure that it moves smoothly over
the pulleys, if the cable does not move smoothly, find and correct the problem, mMPORTANT: If the cables
are not properJy installed, they may be damaged when heavy resistance is used. See the CABLE
DIAGRAM on page 18 for proper cable routing.
13
UPPER CABLE ADJUSTMENT
After completing the assembly of the resistance system, the tension on the upper cable (B) will need to be
adjusted, Also, the upper cable can stretch slightly when it is first used, When this occurs, the upper cable ten-
sion will need to be readjusted, Follow the steps below to adjust the upper cable tension,
Connect the two Tension Gauges (109, 110)
together using the magnet,
Hug in the resistance system as described in
PLUGGING iN THE RESISTANCE SYSTEM on
page 17, Use the Console (not shown) to adjust
the resistance setting of the system to the highest
setting, as described in ADJUSTING THE RESiS-
TANCE on page 16,
Squeeze the upper cable (B) together near a
Large Pulley (17), Hook the ends of the Tension
Gauges (109, 110) around the upper cable as
shown, Do not hook the ends of the Tension
Gauges around the Tether (61); which is
attached to the back of the Pulley Bracket
(10).
Slide the Tension Gauges (109, 110) next to the
Large Pulley (17) as shown in the inset drawing,
Locate the 3/8"x 38mm Tension Screw (108) on
each end of the Resistance Bar (9), Alternately
tighten each Screw one turn at a time until the
two Tension Gauges (109, 110) are pulled apart
by the upper cable (B),
The upper cable tension is now properly adjusted,
Magnet
J
109
B
17
B
9
\
\
109
110
14
ADJUSTMENTS
This section explains how to adjust the resistance system, See the EXERCISE GUiDELiNES on page 20 for
important information about how to get the most benefit from your exercise program, Also, refer to the accompa-
nying exercise guide to see the correct form for each exercise,
Make sure all parts are properly tightened each time the resistance system is used, Replace worn parts immedio
ately, The resistance system can be cbaned with a damp cloth and a mild, non-abrasive detergent, Do not use
solvents, The resistance bar can be cbaned with a vinyl and rubber protectant, availabb at an automotive or
department store,
ATTACHING THE HIGH PULLEYS
To use a high pulley, slide the hook on the High
Pulley Housing (52) onto the Eyebolt (51), Attach the
end of the Short Cable (60) without the ball to the end
of the long cable (C) with a Cable Clip (64), Attach
the other high pultey in the same manner.
Remove the high pulleys when not in use,
ADJUSTING THE SEAT
The Seat (41) can be secured in any of four positions
on the Bench Rail (23), To move the Seat, pull the
Seat Knob (43) out as far as it will go, and slide the
Seat to the desired position, Engage the Seat Knob
into an adjustment hob in the Bench Rail, Note: It
may be necessary to Hft up on the Seat in order to
engage the Seat Knob.
To perform row exercises, the leg press strap must be
attached to the long cable (see ATTACHING THE
ACCESSORIES, on page 16), and the Seat Carriage
(48) must be able to roll along the Bench Rail (23),
First, remove the Backrest (40) from the Seat
Carriage (see ADJUSTING THE BACKREST on page
17), Then, pull the Seat Knob (43) out as far as it wiii
go, and turn the Knob so that the pin rests at the end
of the "L"oshaped slot (see the inset drawing),
15
51 ,
i
C
41
48
23
Pin
43
ATTACHmNGTHEACCESSORmES
ToattachaShortHandHe(67)toahighpuHHey,first
attachthehighpuHHeytotheresistancesystem(see
ATTACHHNGTHEHHGHPULLEYSonpage15),Then,
attachtheShortHandHetotheShortCabHe(60)witha
CabHeCHip(64),
TheLongHandles(notshown)andtheAnkleStrap
(notshown)canbeattachedtothelongcable(not
shown)withCableCHips(64),AttachtheLegPress
Strap(notshown)tobothendsofthelongcable,orthe
LatBar(notshown)totheShortCables(60),withtwo
CableCHips,
ATTACHINGTHELEGLEVER
TousetheLegLever(32),attachthetwoendsofthe
LegLeverCable(62)totheendsofthelongcable(C)
withtwoCableClips(64),
DetachtheLegLeverCable(62)fromthelongcable
(C)whentheLegLever(32)isnotinuse,Storethe
endsoftheLegLeverCableonthehookunderthe
BenchRail(23),
ADJUSTINGTHERESISTANCE
Tochangetheresistancesetting,pressthe+/ -
switch on the Console (53), The display will show the
current resistance level setting, The resistance can be
increased up to 240 pounds,
Note: While the resistance setting is changing, the
motor wHHbe heard, To prevent damage to the
motor, do not pull any of the cables while the
resistance setting is changing.
Note: The resistance system uses progressive resist-
ance, As the resistance bar begins to bend, the
amount of resistance wHHincrease graduaHHy,As the
bar bends further, the resistance wHHincrease rapidHy,
6O
67
C
/
/
/
Hook
16
ADJUSTmNG THE BACKREST
The Backrest (40) can be used in a bveU position or
one of three inclined positions, To use the Backrest in
a bveU position, secure the Seat Carriage (48) to the
adjustment hob in the Bench Rail (23) next to the
Front Leg (31) (see ADJUSTING THE SEAT on page
15),
To use the Backrest (40) in an inclined position,
secure the Seat Carriage (48) to one of the other
three adjustment hobs in the Bench Rail (23), Rest
the Backrest against the Upright (3),
For row exercises, remove the Backrest (40), HoUd
the Backrest vertbaHy over the Seat (41) and Hftthe
rod out of the sbt in the Seat Carriage (48) (see the
inset drawing),
STORING THE RESISTANCE SYSTEM
To store the resistance system, slide the ends of the
Leg Lever CaMe (62) onto the hook on the bottom of
the Bench Rail (23), Secure the Seat (41) in the posi-
tion cbsest to the Front Leg (31) (see ADJUSTING
THE SEAT on page 15), Next, remove the Storage
Knob (26) from the Upright (3), Lift the Front Leg
toward the Lat Tower Crossbar (49), and tighten the
Storage Knob into the side of the Upright and the
Bench Rail,
To move the resistance system, place the toe of your
shoe on the end of the Base (1) and hold the resist-
ance system in the indicated area, Tilt the resistance
system back onto the Wheels (21) and roll it to the
new location, Be carefu[ not to Jet the Front Leg
(31) or Leg Lever (32) pinch your hands when you
tiIt the system back.
PLUGGING IN THE RESISTANCE SYSTEM
Hug the indicated end of the Transformer (12) into
the Back Mech Cover (8), Hug the other end of the
Transformer into a 120-volt outlet, The motor may be
heard while the resistance system calibrates itself,
Important: Always plug in the transformer when
using the resistance system, and unplug the trans-
former when finished.
Rod
,/
41
31
Hold in
this area
J
41
32
62
31
12
Hook
49
21
17
CABLE DIAGRAM
The cable diagram shows the proper routing of the
upper cable (B), Use the diagram to make sure that
the cable has been assembled correctly, if the cable
has not been correctly routed, the resistance system
will not function properly and damage may occur, The
numbers show the correct route for the cable, Make
sure that the ends of the cabJe do not wrap
around each other between positions 1 and 2, and
6 and 7.
7
\
\
/ •
18
TROUBLESHOOTmNG
CLEANmNG THE BAR GUmDES
Over time, dust may build up on the Bar Guides (55),
causing a squeaking noise as the resistance system
is used, Hfthis occurs, wipe off the Bar Guides with a
damp cHothand a mild, non-abrasive detergent, Do not
use soHvents,
ADJUSTING THE RESISTANCE
When the resistance setting changes, the motor wHH
be heard, To prevent damage to the motor, do not
pull any of the cables wMle the resistance setting
is changing, Hfthe motor has difficuHty adjusting the
resistance HeveHand no came is being puHHed,there
may be too much tension on the upper came (B),
Adjust the tension as described bellow,
To decrease the tension on the upper came (B), turn
the two 3/8" x 38mm Tension Screws (108) twice,
countercHockwise, SeHectthe desired resistance set-
ting, Repeat this step if necessary,
1O8
19
EXERCISE GUiDELiNES
THE FOUR BASmC TYPES OF WORKOUTS
Muscb Building
To increase the size and strength of your muscles,
push them close to their maximum capacity, Your mus-
cues wHUcontinually adapt and grow as you progres-
siveUyincrease the intensity of your exercise, You can
adjust the intensity bveU of an individuaU 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 compbte cycb of an
exercise, such as one sit-up, A "set" is a series of
repetitions,)
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
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
You can tone your muscles by pushing them to a mod-
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-
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
Cross training is an efficient way to get a complete and
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,
* Rest from both strength training and aerobic exercise
for at bast one full day each week to give your body
time to regenerate,
The combination of strength training and aerobic exer-
cise wiii reshape and strengthen your body, plus devel-
op your heart and lungs,
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the exact length of time for each workout,
as well as the number of repetitions or sets completed,
is an individual matter, it is important to avoid overdo-
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
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up, Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature and deliver-
ing more oxygen to your muscles,
WORKING OUT
Each workout should include 6 to 10 different exercis-
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,
Schedule your workouts for the time of day when your
energy level is the highest, Each workout should be
followed by at bast one day of rest, Once you find the
schedule that is right for you, stick with it,
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
moving only the appropriate parts of the body,
Exercising in an uncontrolled manner will leave you
feeling exhausted, On the exercise guide accompany-
ing this manual you wiii find photographs showing the
correct form for several exercises, and a list of the
muscles affected, Refer to the muscle chart on the
next page to find the names of the muscles,
The repetitions in each set should be performed
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
during the return stroke, Never hold your breath,
2O
Rest for a short period of time after each set. The
ideaUresting periods are:
Rest for three minutes after each set for a muscle
building workout.
Rest for one minute after each set for a toning work-
out.
Rest for 30 seconds after each set for a weight bss
workout.
Han to spend the first coupb of weeks familiarizing
yourseUf with the equipment and barning the proper
form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
include stretches for both your arms and bgs. Move
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,
STAYING MOTIVATED
For motivation, keep a record of each workout. The
chart on pages 22 and 23 of this manual can be phoo
tocopied and used to schedule and record your work-
outs. List the date, the exercises performed, the resist°
ance used, and the numbers of sets and repetitions
completed. Record your weight and key body meas-
urements at the end of every month. Remember, the
key to achieving the greatest results is to make exero
cise a regular and enjoyable part of your everyday life.
R
S
T
_V
W
X
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
R 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)
L. Anterior Deltoid (shoulder)
M. RectusAbdominus (stomach)
N. Adductor (inner thigh)
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)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
21
MONDAY EXERCISE WEIGHT SETS REPS
Date:
/ /
TUESDAY
Date:
/ /
AEROBIC EXERCISE
EXERCISE WEIGHT SETS REPS
Date:
/ /
Date:
/
AEROBIC EXERCISE
FRUDAY EXERCISE WEIGHT SETS REPS
Date:
/ /
Make photocopies of this page for scheduling and recording your workouts,
22
MONDAY EXERCISE WEIGHT SETS REPS
Date:
/ /
TUESDAY
Date:
/ /
AEROBIC EXERCISE
EXERCISE WEIGHT SETS REPS
Date:
/ /
Date:
/
AEROBIC EXERCISE
FRUDAY EXERCISE WEIGHT SETS REPS
Date:
/ /
Make photocopies of this page for scheduling and recording your workouts,
23
PART iDENTiFiCATiON CHART
Refer to the drawings beUowto identify small parts used in assemMy, The number in parentheses by each draw-
ing is the key number of the part, from the PART LUSTin the center 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. If
a part is missing, call totFfree 1-877-992-5999.
1/2" Nylon Jamnut (78)
M12 Nylon kocknut (72)
M4 x 16ram
Screw (103)
MGx16mm MGx13mm
Screw (11) Bolt (105)
/ , \ /
\
3/8"x 38mm Tension
Screw (106)
/ M6 x 45mm Screw (98) __j
MIO x 58ram Button Screw (85)
M8 Nylon Locknut (70)
M6 Nylon
MIO Nylon Locknut (71) Locknut (69)
_ I M10x25mm
M8 Flange Nut (47) Screw (100) L,
fr_. /
M12 x 62mm Button Bolt (80)
MIO Thick Washer (75) _ MIO x 66ram Carriage Bolt (89)
M8 Washer (76)
MIO x 58ram Screw (94)
MIO x 63ram Button Bolt (82)
MIO x 65ram Button Bolt (96)
MIO x 69ram Bolt (93) _
MIO x 72ram Bolt (87)
IM12 x 58ram Button Bolt (81)
MIO Lock
Washer (74)
MIO Washer (73)
1/2" x 66ram Carriage Bolt (79)
MIO x 70ram Carriage Bolt (88)
MIO x 91ram Bolt (92)
MIO x 103ram Bolt (86)
MIO x 53ram Cardage Bolt (9 _-_
MIO x 108ram Button Bolt (90)
M8 x 114mm Axle (102)
MIO x 152mm Bolt (83)
PART LiST--Model No. 831.153990 R0304A
Key No. Qty. Description Key No. Qty. Description
1 1 Base 59 1 CaMe Guide
2 1 Base Hate 60 2 Short Cabb
3 1 Upright 61 2 Tether
4 1 Foot Hate 62 1 Leg Lever CaMe
5 1 Lat Tower 63 2 Guard Hate
6 1 Mech AssemMy 64 4 CaMe CHp
7 1 Front Mech Cover 65 1 AnHe Strap
8 1 Back Mech Cover 66 1 Hip Strap
9 1 Resistance Bar 67 2 Short Handb
10 2 Pulley Bracket 68 2 Long Handb
11 4 M6 x 16mm Screw 69 2 M6 Nybn Locknut
12 1 Transformer 70 4 M8 Nybn Locknut
13 1 Upper Wire Harness 71 25 MIO Nybn Locknut
14 2 Pulley Pivot Bracket 72 4 M12 Nybn Locknut
15 2 Pivot Bracket Bushing 73 13 MIO Washer
16 5 Small Pulley 74 4 MIO Lock Washer
17 4 Large Pulley 75 3 MIO Thick Washer
18 1 Pulley Hate 76 2 M8 Washer
19 3 Hastic Foot 77 2 Handgrip
20 2 Large Hastb Foot 78 1 1/2" Nybn Jamnut
21 2 WheeU 79 1 1/2" x 66mm Carriage BoUt
22 2 50mm Square inner Cap 80 2 M12 x 62mm Button BoUt
23 1 Bench Rail 81 2 M12 x 58mm Button BoUt
24 2 38mm x 76mm inner Cap 82 2 MIO x 63mm Button BoUt
25 2 MIO x 42mm Button BoUt 83 2 MIO x 152mm Bolt
26 1 Storage Knob 84 2 MIO x 44mm Button Bolt
27 2 38mm Round Inner Cap 85 1 MIO x 58mm Button Screw
28 4 Foam Pad 86 1 MIO x 103mm Bolt
29 1 Front Leg Foot 87 2 MIO x 72mm Bolt
30 1 Leg Lever Bumper 88 3 MIO x 70mm Carriage Bolt
31 1 Front Leg 89 2 MIO x 66mm Carriage Bolt
32 1 Leg Lever 90 2 MIO x 108mm Button Bolt
33 4 19mm Round Inner Cap 91 2 MIO x 53mm Carriage Bolt
34 2 45mm Square Inner Cap 92 1 MIO x 91mm Bolt
35 2 26mm Spacer 93 1 MIO x 69mm Bolt
36 1 Backrest Frame 94 1 MIO x 58mm Bolt
37 2 25mm Square Inner Cap 95 2 M8 x 104mm Button Bolt
38 1 Backrest Cap 96 2 MIO x 65mm Button Bolt
39 1 Backrest Backing 97 4 M4 x 20mm Screw
40 1 Backrest 98 4 M6 x 45mm Screw
41 1 Seat 99 2 M4 x 7mm Machine Screw
42 1 Seat Backing 100 4 MIO x 25mm Screw
43 1 Seat Knob 101 2 M4 x 5mm Round Head Screw
44 3 60mm Metal Spacer 102 1 M8 x 114mm Axle
45 6 8mm Metal Spacer 103 17 M4 x 16mm Screw
46 6 Bearing Wheel 104 1 M4 x 19mm Screw
47 2 M8 Flange Nut 105 2 M6 x 13mm Bolt
48 1 Seat Carriage 106 1 Angled Inner Cap
49 1 Lat Tower Crossbar 107 1 Lat Bar
50 1 Crossbar Cover 108 2 3/8" x 38mm Tension Screw
51 2 Eyebolt 109 1 Tension Gauge
52 2 High Pulley Housing 110 1 Tension Gauge w/magnet
53 1 Console # 1 User's Manual
54 1 38mm Spacer # 1 Exercise Guide
55 2 Bar Guide # 1 Exercise Decal
56 2 Small Guide Spacer # 1 Large Allen Wrench
57 1 Large Guide Spacer # 1 Small Allen Wrench
58 1 Block Spacer
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, if a part is missing, call toll-free 1o877o992o5999,
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Get it fixed, at your home or ours!
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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
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or maintenance agreement (Canada) on a product serviced by Sears:
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&b ca arca de Servlcio de Sears, Roebuck and Co.
® Marca Registrada / TMMarca de F rJ / sMM ' "
f
FULL ONE-YEAR WARRANTY
For one year from the date of purchase, if failure occurs due to defect in materiaU or workmanship in
this RESISTANCE SYSTEM EXERCUSER, contact the nearest Sears Service Center throughout the
United States and Sears wHUrepair or repUacethe RESISTANCE SYSTEM EXERCUSER, free of charge,
Parts wHUbe repUaced for five years, The resistance bar wHUbe repUaced for the Hfetime of the product,
This warranty does not appUywhen the RESISTANCE SYSTEM EXERCUSER is used commercially or
for rental purposes; or if damage is caused by freight damage, abuse, misuse, improper or abnormal
usage or unauthorized repairs,
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
,-. J
Part No, 208946 RO304A Printed in China © 2004 ICON Health & Fitness, Inc,
