Weider 831.15397 User Manual

ModelNo.831.153972
SerialNo.

WritetheseriaUnumberinthe
spaceaboveforfuturereference,

SeriaUNumberDecaU(underseat)

•Assembly

•Adjustments

•ConsoleOperation

• PartListandDrawing

Readallprecautionsandinstruc-
tionsin this manualbefore

usingthis equipment. Save this

manual for future reference.

RESISTANCE SYSTEM EXERCISER

User's Manual

Sears, Roebuck and Co., Hoffman Estates, IL 80179

TABLE OF CONTENTS

WARNING DECAL PLACEMENT ............................................................. 3

HMPORTANT PRECAUTHONS ................................................................ 4

BEFORE YOU BEGIN ...................................................................... 5

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

UPPER CABLE ADJUSTMENT .............................................................. 12

ADJUSTMENTS .......................................................................... 13

CONSOLE OPERATION .................................................................... 16

CABLE DHAGRAM ......................................................................... 18

TROUBLESHOOTHNG ..................................................................... 19

EXERCISE GUiDELiNES .................................................................. 20

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

FULL TEN-YEAR WARRANTY ....................................................... Back Cover

Note: A PART iDENTiFiCATiON CHART and a PART LiST/EXPLODED DRAWING are attached in the center of
this manual, Remove the PART iDENTiFiCATiON CHART and PART LiST/EXPLODED DRAWING before begin-

ning assembly,

2

WARNING DECAL PLACEMENT

Keep hands
fingers clear of

this area.

o Misuse of this product may resu|t in serious

injury.

o Read user's manua| and fol|ow al| warnings

and operating instructions prior to use.

- Do not allow children on or around machine.

• Rep|aee label if damaged, illegib|e, or removed.

3

iMPORTANT PRECAUTIONS

AWARNING: Toreducethedekofeedoue njury,read fo,owingimportantprecautione

before using the resistance system.

1. Read all instructions in this manual before on the High cables only while sitting on the
using the resistance system. Use the resist- bench, with the seat in one of the three poei-
ance system only as described in this manual, tions closest to the upright base, or while

standing on the base plate.

2. mtis the responsibility of the owner to ensure
that aH users of the resistance system are 11. The crossbar on the top frame is not
adequately informed of all precautions, designed to be used for pull-up exercises. Do

not hang on the crossbar.

3. The resistance system is intended for home
use only. Do not use the resistance system in 12. The resistance system is designed to be
any commercial, rentaJ, or institutional setting, used with the included resistance. Do not

use the resistance system with any other

Use the resistance system only on a level
surface. Cover the floor beneath the resist-

ance system to protect the floor.

5. Make sure that all parts are properly tight-

ened each time the resistance system is

us ed. Replace any worn parts immediately.

6. Keep children under 12 and pets away from

the resistance system at aH times.

type of resistance.

13. Always disconnect the lat bar from the High
cables when performing an exercise that
doee not require it.

14. Make sure the storage knob is in place and
fully tightened each time the resistance sys-

tem is used.

8. AJwaye wear atHetic shoes for foot protec-
tion while exercising.

15. Make sure that the cables remain on the puJo

Keep hands and feet away from moving parts, leye at aH times, ff the cabJes bind as you are

exercising, stop immediately and make sure
that the cables are on the pulleys.

g. The resistance system is designed to sup-

port a maximum user weight of 300 pounds.

16. Do not pull on the cables while the resist-
ance level is being adjueted.

17. if you feeJ pain or dizziness while exercising,

f0. Pull on the lower cable only while sitting on stop immediately and begin cooling down.

the bench or standing on the base plate. Pull

AWAF NING: Beforebeginningthisoranyexerc eeprogram,consultyourpbye cian.THis

is especially important for persons over the age of 35 or persons with pre-existing heaJth problems.
Read aH instructions before using. Seats assumes no responsibility for personal injury or property

damage sustained by or through the use of this product.

4

BEFORE YOU Bm=GmN

Thank you for selecting the innovative WELDER®PLAT-
iNUM XP800 resistance system, The resistance system
offers a selection of 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
resistance system will help you to achieve the specific
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°800-469-4668), To help us assist you, please note
the product model number and serial number before
calling, The model number is 831,153972, 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,

Crossbar

Lat Bar
Console

Top Frame

High Pulley

Backrest

Storage Knob

Seat

Leg Lever

Resistance Bar

Squat Pin

Low Pulley

Row Hate

Seat Knob

Base Hate

ASSEMBLED

DiMENSiONS:
Height: 86 in,

Width: 50 in,

Depth: 85 in,

5

ASSEMBLY

Make Things Easier for Yourself

This manual is designed to ensure that the resist-

ance system can be assembled successfully by
most people. However. it is important to realize
that th6 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 wiii go 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 he@ 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 pre-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,

H

The included Alien wrenches W _ and the foF
lowing toots (not included) are required for

assembly:

• Two adjustable wrenches
One rubber maitet

* One standard screwdriver _L_

* One Philtips screwdriver __-_D

• 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,

t,

Before beginning assembJy, make sure that
you have read and understand the informa_

tion in the box above. Refe[ to the PART

iDENTiFiCATiON CHART for help !dent!fy!ng
small parts.

Pull the lower end of the Upper Wire Harness
(71) out of the hob in the back of the Upright (2),

Attach the Upright (2) to the Base Hate (1) with
an MIO x 25mm Button Screw (88), an MIO

Washer (106), an MIO x 92mm Button Bolt (83),
and an MIO Nylon Locknut (103),

71

88

6

3,

4,

insert the connector of the Upper Wire Harness

(71) into the socket of the Lower Wire Harness
(117), The connector shouJd slide easily into the

socket and snap into place, if the connector does
not slide easily and snap into place, turn the con-

nector over and then insert it,

Make sure that the connector and wires appear
as shown in the inset drawing, mFTHE CONNEC-

TOR (S NOT (NSERTED PROPERLY, THE CON-
SOLE MAY BE DAMAGED WHEN THE POWER

mSTURNED ON.

insert the Mech Frame (6) into the Base Hate (1),
Attach the Mech Frame to the Upright (2) with a

1/2" x 25mm Screw (85) and a 1/2" Lock Washer
(12), Do not tighten the Screw yet.

Attach the Mech Frame (6) to the Base Hate (1)
with four M10 Nylon Locknuts (103),

Tighten the 1/2" x 25ram Screw (85}.

Press the Rail Cap (49) onto the Leg (5), Attach

the Leg to the Rail (4) with two M10 x 64mm
Button Bolts (80), four M10 Washers (106), and
two M10 Nylon Locknuts (103),

Lubricate an M10 x 125mm Button Bolt (89) with

grease, Attach the Rail (4) to the Row Hate (28)
with the Bolt, two M10 Washers (106), two 31mm
Spacers (30), and an M10 Nylon Locknut (103),
Do not overtighten the Locknut; the Rail must
be able to pivot easily.

Tighten the Storage Knob (29) into the Row Hate
(28) and the Rail (4),

\4

103

106

49

103

12

106

3O

85

80

Lubricate

Red

Wire

89

7

5. 5

6,

7,

insert the Squat Pin (66) into the Upright (2).

SHde the Squat Carriage (19) onto the Upright (2).

Attach the Top Frame (37) to the Upright (2) with
two MIO x 25mm Button Screws (88), an MIO x

75mm Button Screw (84), three MIO Lock
Washers (75), and an MIO Washer (106).

Pull the excess Upper Wire Harness (71) out of

the Upright (2). insert the connector on the
Consob (67) into the socket on the Upper Wire

Harness. The connector shoutd slide easily into
the socket and snap into place, if the connector

does not slide easily and snap into pUace,turn the
connector over and then insert it.

Make sure that the connector and wires appear
as shown in the inset drawing. IF THE CONNEC-

TOR IS NOT INSERTED PROPERLY, THE CON-
SOLE MAY BE DAMAGED WHEN THE POWER

mSTURNED ON.

Push the excess Upper Wire Harness (71) into
the Upright (2).

Attach the Consob (67) to the Upright (2) with
four M4 x 70mm Screws (53).

19

66

88

75

106

53

84

Red

Wire

8

8, 8

Attach a Large Pulley (14) and the Pulley Hate
(68) to the Upright (2) with an M12 x 62mm

Button BoUt(81) and an M12 NyUonLocknut (13),
Do not tighten the Locknut yet.

9,

Pull the Upper CaMe (121), which is attached

inside of the Mech Frame (not shown), up
between the Upright (2) and the Pulley Hate (68),

Attach another Large Pulley (14) to the Upright (2)
and Pulley Hate (68) with an M12 x 62mm Button
BoUt(81) and an M12 NyUonLocknut (13), Make

sure that the Upper Cable (!21} is between the
two Pulleys.

HoUdthe 38mm Spacer (90) inside the Uoopof the
Upper CaMe (121), and between the Upright (2)

and the Pulley Hate (68), Attach the Spacer with
an MIO x 58mm Button Screw (11), Make sure

the ends of the Cable do not wrap around
each other below the Spacer and the Large

Pulleys (14} used in steps 8 and 9 (refer to the
CABLE DIAGRAM on page 18}.

Tighten the M!2 Nylon Locknuts (13} used in
steps 8 and 9.

10, Attach a Small Guide Spacer (18), a Large Guide

Spacer (17), and two Crossbar Guides (15) to the
Upright (2) with an MIO x 152mm Bolt (86),

Pull the Upper Cable (121) up between the
Crossbar Guides (15), Press the metal cover on
the Cable into the groove in the Crossbar Block
(16), Attach a Small Guide Spacer (18), the
Crossbar Block, the two Crossbar Guides (15), an
MIO Thick Washer (54), and the two Tethers (70)
to the Upright (2) with another MIO x 152mm Bolt
(86), Do not tighten the Bott yet.

10

81

81

18

17

16

68

14

Metal

Cover

Groove

13

54

70

121

/-

86

9

11, insert the Resistance Bar (9) between the

Crossbar Guides (15), and center it on the
Crossbar Block (not shown),

Press a Pulley Bracket (10) onto the Resistance
Bar (9), Screw a 3/8" x 38mm Tension Screw

(114) into the Pulley Bracket a couple of turns,
Make sure the hexagonal hoJe in the Screw is

on the outside of the Bracket.

Attach a Tether (70) to the Pulley Bracket (10) at
the upper hole, with an MI0 x 64mm Button Bolt

(80), an M10 Thick Washer (54), and an MI0 Nylon
Locknut (103).

Repeat on the other side of the Resistance
Bar (9}. Then, tighten the lower M1Ox 152mm
Bolt (86} used in step 10.

12, Hold a Large Pulley (14) inside the Upper Cable

(121), Attach the Pulley to a Pulley Bracket (10)
with an M12 x 58mm Button Bolt (87) and an M12
Nylon Locknut (13), Make sure that the CabJe is

routed as shown in the CABLE DIAGRAM on
page 18.

13, Hold a Large Pulley (14) inside the Upper Cable

(121), Attach the Pulley to the other Pulley
Bracket (10) with an M12 x 58mm Button Bolt
(87) and an M12 Nylon Locknut (13), Make sure

that the Cable is routed as shown in the
CABLE DIAGRAM on page 18.

Tighten the two 3/8" x 38ram Tension Screws
(114} an equal number of turns.

14, Attach the Leg Lever (56) to the Leg (5) with a

Leg Station Pin (60), Slide a Cotter Pin (113) onto
the Leg Station Pin,

11

12

14

10

87_

7O

13

121

87

13

114

10

/

114

6O

10

15, Slide a Pad Tube (50) into the Leg (5), Slide two

Large Foam Pads (52) onto the Pad Tube,

Attach the other Pad Tube (50) to the Leg
Lever (56} in the same manner.

16, insert the rod on the Backrest Frame (32) into the

slot in the Seat Carriage (44), Hold the Backrest
Frame vertically over the Seat Carriage and
slide the rod into the slot, as shown in the
inset drawing.

17, Adjust the tension on the upper cable (not shown)

as described in UPPER CABLE ADJUSTMENT
on the following page,

15

16

52

56

/

50

32

44

\

52

18. Make sure that all parts have been properly tightened, The use of the remaining parts will be explained in
ADJUSTMENTS, beginning on page 13,

Before using the resistance system, turn on the consote and change the resistance setting as
described in CONSOLE OPERATION on page 16.

11

UPPER CABLE ADJUSTMENT

After completing the assembly of the resistance system, the tension on the Upper Cable (121) 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,

1,

2,

3,

Connect the two Tension Gauges (115, 116)
together using the magnet,

Hug in the resistance system as described in

PLUGGING iN THE RESISTANCE SYSTEM on
page 16, Use the Console (not shown) to adjust

the resistance setting of the system to the highest
setting, as described in Selecting a resistance
setting on page 16,

Squeeze the Upper Cable (121) together near a
Large Pulley (14), Hook the ends of the Tension

Gauges (115, 116) around the Upper Cable as
shown, Do not hook the ends of the Tension

Gauges around the Tether (70); which is
attached to the back of the Pulley Bracket

(10).

Slide the Tension Gauges (115, 116) next to the
Large Pulley (14) as shown in the inset drawing,

Locate the 3/8"x 38mm Tension Screw (114) on

each end of the Resistance Bar (9), Alternately
tighten each Screw one turn at a time until the

two Tension Gauges (115, 116) are pulled apart
by the Upper Cable (121),

The upper cable tension is now properly adjusted,

Magnet

116

10

115

121

14

121

9

\

\

115

116

121

12

ADJUSTMENTS

This section expUains how to adjust the resistance system, See the EXERCUSE GUUDEUNES on page 20 for
important information about how to get the most benefit from your exercise program, AUso, refer to the accompa-
nying exercise guide to see the correct form for each exercise,

Make sure aH parts are properUytightened each time the resistance system is used, RepUaceworn parts immedi-
ateUy,The resistance system can be cleaned with a damp cUothand a mild, non-abrasive detergent, Do not use
soUvents, The resistance bar can be cleaned with a vinyUand rubber protectant, avaHaMe at an automotive or
department store,

ATTACHING THE HIGH PULLEYS

To use a high pulley, slide the hook on the Pulley
Housing (39) onto an hook on the Top Frame (37),
Attach the end of the High CaMe (101) without the
bah to the end of the Lower CaMe (120) with a CaMe
CHp (94), Attach the other high pulley in the same

manner.

Remove the high putteys when not in use.

USING THE LEG LEVER

To use the Leg Lever (56), attach it to the Leg (5) with
a Leg Station Pin (60), Slide a Cotter Pin (113) onto
the Leg Station Pin,

Route the hook end of the Leg Lever Cable (102)
under the 90mm Pulley (40) in the Leg (5), and attach
it to the Leg Lever (56), Make sure the hook is ori-
ented as shown when attaching it to the Leg
Lever. Insert a Leg Station Pin (60) into the Leg,
under the Cable, Slide a Cotter Pin (113) onto the Leg

Station Pin,

See the inset drawing. Attach a long end of the Leg
Lever Cable (102) to one end of the Lower Cable
(120) with a Cable Clip (94), Attach the other tong
end of the Leg Lever Cable to the other end of the

tow cable in the same manner.

102

120 /

94

120

113

6O

13

ADJUSTING THE SQUAT ARM

To adjust the Squat Arm (20), remove the Squat Knob
(27) from Squat Carriage (19), Move the Arm to the

up or down position, and reengage the Knob into the
Squat Carriage,

ATTACHING THE SQUAT STATION

To use the squat station, first remove the backrest
(see ADJUSTING THE BACKREST below), Next,

adjust the squat arm to the up position (see ADJUST°
ING THE SQUAT ARM above), Then, insert a Squat

Pin (66) into the correct hob in the Upright (2),
Finally, attach each end of the Lower Cabb (120) to

the Squat Carriage (19) with a Carriage Strap (77)
and two Cabb Clips (94),

Note: The Squat Pin (66} will determine the lowest
point to which the Squat Carriage (!9) can

descend. The Squat Carriage should not be able to
descend so low that the user couJd become

trapped under the Squat Arm (20}.

ADJUSTING THE BACKREST

The Backrest (35) can be used in a level position or an
inclined position, To use the Backrest in a level posi-

tion, secure the Seat Carriage (44) at the adjustment
hob in the Rail (4) closest to the Leg (not shown) (see

ADJUSTING THE SEAT on page 15),

To use the Backrest (35) in an inclined position,
secure the Seat Carriage (44) at one of the other

adjustment hobs in the Rail (4), Rest the Backrest
against the Upright (2),

For row exercises, remove the Backrest (35) from the
Seat Carriage (44), Hold the Backrest vertically over
the Seat Carriage and lift the rod out of the slot (see
the inset drawing),

20

44

35

77

66

Rod

14

ATTACHmNG THE ACCESSORmES

To attach the Lat Bar (82) to the high pulleys, first
attach the high pulley to the resistance system (see

ATTACHING THE HiGH PULLEYS on page 13). Then,
attach the Lat Bar to a High Cable (101) with a Cable

CHip(94). Attach the Lat Bar to the other High Cable
in the same manner.

The Handles (not shown) and the Ankle Strap (not
shown) can be attached to the High Cables (101) or

the lower cable (not shown) with Cable Clips (94).
Attach the Hip Strap (not shown) to the ends of the

lower cable with two Cable Clips.

ADJUSTmNG THE SEAT

The Seat (45) can be secured at various positions on
the Rail (4), To move the Seat, pull the Seat Knob
(48) out as far as it wiii go and slide the Seat to the
desired position, Engage the Seat Knob into an
adjustment hob in the Rail,

To perform row exercises, the hip strap must be
attached to the mech cable (see ATTACHING THE
ACCESSORIES, above), and the Seat Carriage (44)
must be able to roll along the Rail (4). First, remove
the Backrest (35) from the Seat Carriage (see
ADJUSTING THE BACKREST on page 14). Then,
pull the Seat Knob (48) out as far as it will go, and
turn the Knob so that the pin rests at the end of the
"L'-shaped slot (see the inset drawing).

STORING THE RESISTANCE SYSTEM

To store the resistance system, first remove the Leg
Lever (not shown) from the resistance system, Secure
the Seat Carriage (44) at the position closest to the
Leg (5) (see ADJUSTING THE SEAT above), Next,
remove the Storage Knob (29) from the Row Hate
(28), Lift the Leg toward the Top Frame (37), and tight°
en the Storage Knob into the side of the Row Hate
and into the Rail (4),

To move the resistance system, stand behind the
Upright (2) and place the toe of your shoe on the end
of the Base Hate (1) and hold the resistance system
in the indicated area. Tilt the resistance system back
onto the Wheels (65) and roll it to the new location.

Storage Knob (29) !s in place and fully tight,

ened each time the resistance system is used.

101

82

It

"L'-SIot

45

/ /

Adjustment

Hob

37

5 /

Hold in

this area

28

1

29

65

15

CONSOLE OPERATmON

FEATURES OF THE CONSOLE

Console

Program
Buttons

UPPER BODY

PROGRAMS

ABS & BACK
PROGRAMS

LOWERBODY

PROGRAMS

Main

Resistance

Sets

f

P£E55

CERTiFiED PERSONALTRAINER EXERCISE

The heart of the resistance system is the digital resist-
ance training console. The console offers both a manu-

al mode and nine workout programs. When the manual
mode is selected, the resistance setting can be

changed with the touch of a button. When a program is
selected, the console will guide you through an effec-
tive upper body, ab and back, or lower body workout.

To use the manual mode of the console, follow the
steps at the right, To use a program, see page 17,

PLUGGING IN THE RESISTANCE SYSTEM

Hug the indicated i,,_
end of the "i"/

Transformer (72) into
the Back Mech

Cover (8). Hug the
other end of the

Transformer into a 8
120wolt outlet. All 72

indicators and dis-
plays on the console

will flash once; the console will then be ready for use.
The motor may be heard while the resistance system
calibrates itself, important: Always plug in the trans-

former when using the resistance system.

MANUAL OPERATION

1. Plug in the transformer.

Hug the transformer into a 120-volt outlet (see
PLUGGING iN THE RESISTANCE SYSTEM

above), Important: Atways plug in the trans-
former when using the resistance system.

Note: When the power is on, the words MANUAL
MODE wiii appear in the main display. To use a pro-

gram, see PROGRAM OPERATION on page 17. if
you want to return to the manual mode while the

console is running a program, press and hold the

NEXT button.

if no buttons are pressed and no cables are pulled

for ten minutes, the console will go to sleep. Press
any button to resume exercising.

2. SeJect a resistance setting.

The current resistance setting wiii appear in the

resistance display. To select a different resistance

setting, first make sure that no cables are being

pulled. Next, press the resistance + and - buttons,

Each time a button is pressed, the resistance set-
ting will increase or decrease by 1 pound, To
change the resistance setting quickly, hold down

one of the buttons,

Note: While the resistance setting is changing, the

motor wili be heard, To prevent damage to the

motor, do not put1 any of the cables while the

resistance setting is changing, if a cable is

pulled, the words RELEASE HANDLES AND

READJUST RESISTANCE AS DESIRED may
appear in the main display,

16

.

Note: The resistance system uses progressive
resistance, As the resistance bar begins to bend,

the amount of resistance will increase gradually, As
the bar bends further, the resistance will increase

rapidly, up to 340 pounds,

Enter the numbers of sets and repetitions that

you ptan to complete for an exercise.

To enter the number of sets that you plan to do,

press the SETS + and - buttons, To enter the num-
ber of repetitions that you plan to do, press the

REPS + and - buttons,

Note: if you do not enter the numbers of sets and
repetitions that you plan to do, the consob will

count the total number of repetitions that you com-

pbte during your workout,

4. Perform the exercise.

if you have entered numbers of sets and repeti-

tions, the consob will count down the repetitions
and sets you have compbted, When you compbte

the exercise, repeat steps 2 and 3 above for each

exercise that you perform,

5. Unplug the transformer.

When you compbte your workout, unplug the trans-
former from the 120-volt outbt,

3. Row for five minutes to warm up.

.

When a program is sebcted, the words CARDIO

ROW will appear in the main display, To warm up,

perform the cardio row exercise wNe the main dis-

play counts down from 5 minutes,

Note: To see the correct form for the cardio row

exercise, see the included exercise guide, If the

resistance setting is too high or too low, select a dif-
ferent resistance setting by pressing the resistance

+ and - buttons,

Adjust the resistance setting and the numbers of

sets and repetitions for the exercise if desired.

The name of an exercise in the program will appear

in the main display, The recommended resistance
setting and the recommended numbers of sets and

repetitions for the exercise will appear in the three
displays below the main display,

The recommended resistance setting and the rec-
ommended numbers of sets and repetitions may be
too high or too low for you, depending on such fac-

tors as your body size and your physical condition, if
desired, adjust the resistance setting and the num-

bers of sets and repetitions by pressing the + and -

buttons below each display,

5. Perform the exercise.

PROGRAM OPERATION

1. Ptug in the transformer.

Hug the transformer into a 120-volt outlet (see
PLUGGING iN THE RESISTANCE SYSTEM on

page 16), important: Always plug in the trans-

former when using the resistance system.

Note: if no buttons are pressed and no cables are
pulled for ten minutes, the console will go to sleep,
Press any button to resume exercising,

2. Select a program.

As you perform the exercise, the console wiii count
down the numbers of sets and repetitions you have

completed,

When you complete the exercise, the word REST-

iNG will appear in the main display, it is recom-

mended that you rest while the main display counts
down,

6. Perform the remaining exercises in the program.

After you have completed an exercise in the pro-
gram, press the NEXT button, and the name of the

next exercise will appear in the main display, Repeat
steps 4 and 5 above for the exercise,

When the power is on, the words SELECT PRO-

GRAM will appear in the main display, To select a
program, press one of the nine program buttons,

The indicator on the button you press wiii light,

Note: The console offers three upper body pro-

grams, three ab and back programs, and three

lower body programs, if you wish to exercise your
upper body and if your goal is to lose weight, for

example, press the LOSE WEIGHT button below

the words UPPER BODY PROGRAMS,

Note: The program may include the same exercise
twice, with different resistance settings and different

numbers of sets and repetitions, if you wish to skip
any part of the program, press the NEXT button to

advance to the next part of the program,

When you complete the program, the words WORK-

OUT COMPLETE will appear in the main display,

7. Unplug the transformer.

When you complete your workout, unplug the trans-
former from the 120-volt outlet,

17

CABLE DIAGRAM

The cable diagram shows the proper routing of the
Upper Cable (121), 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 cable do not

wrap around each other between positions 1 and

2, and 6 and 7.

1

/

18

RECAUBRATmNG THE CONSOLE

To recaHbrate the ConsoUe (67), first pUugin the resist°
ance system (see PLUGGUNG UNTHE RESISTANCE
SYSTEM on page 16). Then, press and hoUdthe

NEXT button and the MOTORUZED WEUGHT
ADJUSTMENT + button for five seconds. When the

buttons are reUeased, a number wHUappear in the
REPS dispUay. Press the NEXT button again, then
press the MOTORUZED WEUGHT ADJUSTMENT +
button; this wHUstart the recaHbration process. This
may take a few minutes as the motor moves between
the Uowestand highest resistance settings. When the
motor finishes, unpUugthe transformer from the 120-

voUtoutlet.

The ConsoUe (67) wHUbe recaHbrated. Use the resist°
ance system as described in the CONSOLE OPERA-
TUONsection, starting on page 16.

CLEANING THE BAR GUIDES

Over time, dust may build up on the Crossbar Guides
(15), causing a squeaking noise as the resistance
system is used. If this occurs, wipe off the Crossbar
Guides with a damp cloth and a mild, nonoabrasive
detergent. Do not use solvents.

ADJUSTING THE RESISTANCE

When the resistance setting changes, the motor will
be heard. To prevent damage to the motor, do not

pull any of the cabJes while the resistance setting
is changing. If a cable is pulled, the words

RELEASE HANDLES AND READJUST RESIST°
ANCE AS DESIRED may appear in the main display

on the console.

If this message is displayed repeatedly but no cable
is being pulled, there may be too much tension on the
upper cable (A). Adjust the tension as described

below.

To decrease the tension on the upper cable (A), turn
the two 3/8" x 38mm Tension Screws (114) twice,
counterclockwise. Select the desired resistance set°

ting. Repeat this step if necessary.

/

A

19

EXERCISE GUiDELiNES

THE FOUR BASmCTYPES 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

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--Model No. 831.153972

M10 x 25ram Button Screw (88)

38ram Spacer (90)

31 mm Spacer (30)

1/2" Lock Washer (12)

M10 x 58ram Button Screw (11)

1/2" x 25ram Screw (85)

/-

3/8"x 38ram Tension Screw (114)

M12 Nylon Locknut (13)

M10 Nylon Locknut (103)

i M12 x 58ram Button Bolt (87)

M12 x 62ram Button Bolt (81)

I M10 64ram Button Bolt

X

(80)

(

M4 x 70ram Screw (53)

M10 Thick Washer (54)

M10 Washer (106)

M10 x 75ram Button Bolt (84)

/ M10 x 85ram Button Bolt (92)

M10 x 92ram Button Bolt (83)

D

M10 Lock Washer (75)

M10 x 125mm Button Bolt (89)

M10 x 152mm Bolt (86)]_

PART LiST--Model No. 831.153972 R0504A

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

1 1 Base Hate 54 3 MIO Thick Washer 99 2 MIO x 78mm

2 1 Upright 55 1 Leg Lever Bumper Button BoHt
3 1 Upright Cover 56 1 Leg Lever 100 2 M4 x 38mm Screw

4 1 RaiH 57 2 Leg Lever Bushing 101 2 High CaMe
5 1 Leg 58 1 Leg Station Cap 102 1 Leg Lever CaMe

6 1 Mech Frame 59 0 not used 103 33 MIO NyHon
7 1 Front Mech Cover 60 2 Leg Station Pin Locknut

8 1 Back Mech Cover 61 2 22mm Spacer 104 4 MIO x 34mm
9 1 Resistance Bar 62 2 Leg Outer Cap Button BoHt

10 2 Pulley Bracket 63 1 Base Hate Foot 105 4 M6 x 38mm Screw
11 1 MIO x 58mm 64 2 WheeHhsert 106 14 MIO Washer

Button Screw 65 2 WheeH 107 4 M6 Washer

12 1 1/2" Lock Washer 66 1 Squat Pin 108 2 M5 x 56mm Screw
13 4 M12 NyHon 67 1 ConsoHe 109 2 M4 x 7mm

Locknut 68 1 Pulley Hate Machine Screw

14 4 Large Pulley 69 1 CaMe Guide 110 1 45mm Square
15 2 Crossbar Guide 70 2 Tether hner Cap

16 1 Crossbar BHock 71 1 Upper Wire 111 4 M4 x 20mm Screw
17 1 Large Guide Harness 112 2 M4 x 5mm Screw

Spacer 72 1 Transformer (Round Head)

18 2 Small Guide 73 2 Pulley Pivot 113 2 Cotter Pin

Spacer Bracket 114 2 3/8" x 38mm

19 1 Squat Carriage 74 2 Pivot Bracket Tension Screw

20 2 Squat Arm Bushing 115 1 Tension Gauge
21 4 Short Handgdp 75 3 MIO Lock Washer 116 1 Tension Gauge

22 1 Squat Pivot Tube 76 1 M5 x 35mm Screw w/magnet
23 2 Squat Arm Roll Pin 77 2 Carriage Strap 117 1 Lower Wire

24 2 Small Foam Pad 78 4 MIO x 40mm Harness
25 1 Squat Backrest Button Bolt 118 4 Mech MIO Nylon

26 8 Carriage Wheel 79 4 16mm Spacer Locknut
27 1 Squat Knob 80 6 MIO x 64ram 119 2 Spacer Magnet

28 1 Row Plate Button Bolt 120 1 Lower Cable
29 1 Storage Knob 81 2 M12 x 62mm 121 1 Upper Cable

30 2 31mm Spacer Button Bolt 122 8 Large Mech Pulley
31 1 Rail Insert 82 1 Lat Bar 123 2 Small Mech Pulley

32 1 Backrest Frame 83 1 MIO x 92mm 124 2 Plate Pulley
33 1 Backrest Cap Button Bolt 125 1 Lead Screw Assm,

34 2 25mm Square 84 5 MIO x 75mm 126 2 Mech Cap

Inner Cap Button Bolt 127 2 6mm Spacer

35 1 Backrest 85 1 1/2" x 25mm 128 1 Plate Pulley
36 3 Plastic Foot Screw Spacer

37 1 Top Frame 86 2 MIO x 152mm Bolt 129 2 MIO Mech Washer
38 2 38mm Round 87 2 M12 x 58mm 130 1 Mech Cotter Pin

Inner Cap Button Bolt 131 2 Limit Switch
39 2 Pulley Housing 88 3 MIO x 25mm 132 2 MIO x 89mm Bolt
40 5 90mm Pulley Button Screw 133 1 MIO x 95mm Bolt

41 8 M6 x 16mm Screw 89 1 MIO x 125mm 134 1 MIO x 102mm Bolt
42 9 M4 x 16mm Screw Button Bolt 135 2 M10 x 16mm

43 4 11mm Spacer 90 1 38mm Spacer Button Screw
44 1 Seat Carriage 91 1 Reed Sensor 136 4 M3 x 19mm Screw

45 1 Seat 92 1 MIO x 85mm 137 1 MIO x 122mm Bolt
46 1 Pop Pin Button Bolt 138 1 Clevis Pin

47 1 Knob Spring 93 4 MIO x 44mm 139 4 M3 Nut
48 1 Seat Knob Button Bolt 140 1 MIO x 44mm Bolt

49 1 Rail Cap 94 4 Cable Clip # 1 User's Manual
50 2 Pad Tube 95 2 Long Handle # 1 Exercise Guide

51 4 19mm Round 96 2 Short Handle # 1 Large Allen

Inner Cap 97 1 Hip Strap Wrench
52 4 Large Foam Pad 98 1 Ankle Strap # 1 Small Allen

53 4 M4 x 70mm Screw Wrench

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 toIFfree

1-877-992-5999,

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® Marca Registrada / TMMarca de F&brica / SMMarca de Servicio de Sears, Roebuck and Co.

FULL TEN-YEAR WARRANTY

For ten years from the date of purchase, if failure occurs due to defect in material or workmanship in
this RESISTANCE SYSTEM EXERCISER, contact the nearest Sears Service Center throughout the
United States and Sears will repair or replace the RESISTANCE SYSTEM EXERCISER, free of charge,
The resistance bar will be replaced for the lifetime of the product,

This warranty does not apply when the RESISTANCE SYSTEM EXERCISER 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

Part No, 209002 RO504A Printed in China © 2004 iCON Health & Fitness, Inc,