Page 1
Model No. 831.153970
Visit our Web site
www.TheCrossBow.com
Serial No.
Write the serial number in the
space above for future reference.
Serial Number Decal (under seat)
RESISTANCE SYSTEM EXERCISER
User’s Manual
CAUTION
Read all precautions and instructions in this manual before
using this equipment. Save this
manual for future reference.
Sears, Roebuck and Co., Hoffman Estates, IL
60179
Page 2
TABLE OF CONTENTS
Keep hands and
fingers clear of
this area.
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE
ASSEMBL
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
CONSOLE OPERATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
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 beginning assembly.
YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Y . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
WARNING DECAL PLACEMENT
The decals shown here have been
placed on the resistance system. If a
decal is missing or illegible, please call
1-877-992-5999 to order a free replacement decal. Apply the decal in the location shown.
CrossBow by WEIDER is a trademark of ICON Health & Fitness, Inc.
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IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read the following important precautions
before using the resistance system.
1. Read all instructions in this manual before
using the resistance system. Use the resist
ance system only as described in this manual.
2. It is the responsibility of the owner to ensure
that all users of the resistance system are
adequately informed of all precautions.
3. The resistance system is intended for home
use only. Do not use the resistance system in
any commercial, rental, or institutional setting.
4. Use the resistance system only on a level
surface. Cover the floor beneath the resistance system to protect the floor.
5. Make sure that all parts are properly tightened each time the resistance system is
used. Replace any worn parts immediately.
6. Keep children under 12 and pets away from
the resistance system at all times.
7. Keep hands and feet away from moving parts.
-
11. Pull on the mech cable only while sitting on
the bench or standing on the base plate. Pull
on the high cables only while sitting on the
bench, with the seat in one of the three positions closest to the upright base, or while
standing on the base plate.
12. The resistance system is designed to be
used with the included resistance. Do not
use the resistance system with any other
type of resistance.
13. Always disconnect the lat bar from the high
cables when performing an exercise that
does not require it.
14. Make sure the storage knob is in place and
fully tightened each time the resistance system is used.
15. Make sure that the cables remain on the pulleys at all times. If the cables bind as you are
exercising, stop immediately and make sure
that the cables are on the pulleys.
8. Always wear athletic shoes for foot protection while exercising.
9. The resistance system is designed to support a maximum user weight of 300 pounds.
10. The crossbar on the top frame is not
designed to be used for pull-up exercises. Do
not hang on the crossbar
.
16. Do not pull on the cables while the resistance level is being adjusted.
17. If you feel pain or dizziness while exercising,
stop immediately and begin cooling down.
WARNING: Before beginning this or any exercise program, consult your physician. This
is especially important for persons over the age of 35 or persons with pre-existing health problems.
Read all instructions before using. Sears assumes no responsibility for personal injury or property
damage sustained by or through the use of this product.
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BEFORE YOU BEGIN
Thank you for selecting the innovative CrossBow by
™
WEIDER
PLATINUM 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 manual carefully before
using the resistance system. If you have questions
Crossbar
Lat Bar
Console
after reading this manual, call 1-800-4-MY-HOME
®
(1-800-469-4663). To help us assist you, please note
the product model number and serial number before
calling.
The model number is 831.153970. The serial
number can be found on a decal attached to the resistance 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.
Top Frame
High Pulley
Resistance Bow
Squat Backrest
Backrest
Storage Knob
Leg Lever
Squat Pin
Low Pulley
Row Plate
Seat
Seat Knob
Base Plate
ASSEMBLED
DIMENSIONS:
Height:
idth:
W
82 in.
66 in.
Depth: 80 in.
4
Page 5
ASSEMBLY
Make Things Easier for Yourself
This manual is designed to ensure that the resistance system can be assembled successfully by
most people. 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 will 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 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 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 drawings.
The included Allen wrenches and the following tools (not included) are required for
assembly:
• Two adjustable wrenches
• One rubber mallet
• One standard screwdriver
• One Phillips screwdriver
• Lubricant, such as grease or petroleum jelly,
and soapy water.
Assembly will be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
1.
Before beginning assembly, make sure that
you have read and understand the information in the box above. Refer to the PART
IDENTIFICATION CHART for help identifying
small parts.
Attach the Base Plate Foot (63) to the Base Plate
(1) with two M4 x 38mm Screws (120).
Attach a Wheel (65) to a Wheel Insert (64) with an
2.
M10 x 78mm Button Bolt (121) and an M10 Nylon
Locknut (103).
the Wheel must be able to turn easily.
Attach the Wheel Insert (64) to the Base Plate (1)
with two M4 x 16mm Screws (111) and a Plastic
Foot (36).
Do not overtighten the Locknut;
1
1
63
120
2
120
65
103
64
1
36
121
65
Attach the other Wheel (65) in the same manner.
111
5
Page 6
3. Insert the Upper Wire Harness (71) through the
hole in the Upright Cover (3).
Attach the Upright Cover (3) and the Row Plate
(28) to the Upright (2) with four M10 x 75mm
Button Bolts (134) and four M10 Nylon Locknuts
Do not tighten the Locknuts yet.
(103).
3
71
2
3
134
134
103
28
4. Attach the Upright (2) to the Base Plate (1) with
an M10 x 25mm Button Screw (130), an M10
Washer (106), an M10 x 92mm Button Bolt (135),
and an M10 Nylon Locknut (103).
Tighten the M10 Nylon Locknuts (103) used in
step 3.
103
4
2
103
135
1
130
106
6
Page 7
5. Insert the four connectors of the Lower Wire
Harness (72) into the sockets of the Upper Wire
Harness (71).
ly into the sockets and snap into place. If a connector does not slide easily and snap into place,
turn the connector over and then insert it.
Make sure that the connectors and wires appear
as shown in the inset drawing. IF THE CONNEC-
TORS ARE NOT INSERTED PROPERLY, THE
CONSOLE MAY BE DAMAGED WHEN THE
POWER IS TURNED ON.
The connectors should slide easi
5
6
-
12
133
72
Push the excess wire into the Upright (2).
Insert the Mech Frame (6) into the Base Plate (1).
Attach the Mech Frame (6) to the Upright (2) with
a 1/2” x 25mm Screw (133) and a 1/2” Lock
Washer (12). Do not tighten the Screw yet.
Attach the Mech Frame (6) to the Base Plate (1)
with four M10 Nylon Locknuts (103).
Tighten the 1/2” x 25mm Screw (133).
6. Press two Leg Outer Caps (62) onto the Leg (5).
Press an Oval Inner Cap (58) into the Leg.
Attach the Leg Lever Bumper (55) to the Leg (5)
with two M5 x 56mm Screws (119).
71
Ta g
103
2
103
6
55
62
ag
T
1
58
119
5
Remove the Seat Carriage (44) from the Rail (not
7.
shown).
Attach the Seat (45) to the Seat Carriage (44)
with four M6 x 16mm Screws (1
18).
62
7
45
44
18
1
18
1
7
Page 8
8. Pull the Seat Knob (48) out and slide the Seat
Carriage (44) onto the Rail (4) as shown. Engage
the Knob into a hole in the Rail.
Press the Rail Cap (49) onto the Leg (5).
the Leg to the Rail (4) with two M10 x 64mm
Button Bolts (128), four M10 Washers (106), and
two M10 Nylon Locknuts (103).
Attach
8
103
106
5
49
4
48
44
Holes on
106
this side
128
9. Press a 45mm Square Inner Cap (110) into the
Rail Insert (31).
Attach the Rail Insert (31) inside of the Rail (4)
with two M10 x 64mm Button Bolts (128), four
M10 Washers (106), and two M10 Nylon
Locknuts (103).
through the indicated holes in the Rail Insert.
10. Lubricate an M10 x 125mm Button Bolt (129) with
grease. Attach the Rail (4) to the Row Plate (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 Plate
(28) and the Rail (4).
11. Wet a Squat Arm (20) with soapy water. Slide a
Small Foam Pad (24) and a Short Handgrip (21)
onto the Squat Arm.
Make sure the Bolts go
9
10
11
4
103
103
106
4
20
106
106
30
29
31
106
106
27
110
Holes
128
28
Lubricate
129
Repeat with the other Squat
Tighten the Squat Knob (27) into the Squat
Carriage (19) and the Squat Arm Pivot Tube (not
shown).
Arm (20).
20
19
24
21
8
Page 9
12. Attach the Squat Backrest (25) to the Squat
Carriage (19) with four M6 x 16mm Screws (118).
12
25
19
1
118
18
13. Insert the Squat Pin (66) into the Upright (2).
Slide the Squat Carriage (19) onto the Upright (2).
14. Press two 38mm Round Inner Caps (38) into the
op Frame (37).
T
Attach the Top Frame (37) to the Upright (2) with
two M10 x 25mm Button Screws (130), an M10 x
76mm Button Screw (138), three M10 Lock
Washers (43), and an M10 Washer (106).
13
14
38
37
2
19
66
130
43
38
138
43
106
9
Page 10
15. Insert the connector on the Console (67) into the
socket on the Upper Wire Harness (71). The con-
nector should slide easily into the socket and
snap into place.
easily and snap into place, turn the connector over
and then insert it.
Make sure that the connector and wires appear as
shown in the inset drawing. IF THE CONNECTOR
IS NOT INSERTED PROPERLY, THE CONSOLE
MAY BE DAMAGED WHEN THE POWER IS
TURNED ON.
Push the excess wire into the Upright (2).
If the connector does not slide
15
67
71
114
2
114
Attach the Console (67) to the Upright (2) with
four M4 x 70mm Screws (114).
16. Attach a “V”-pulley (14) and the Pulley Plate (68)
to the Upright (2) with an M10 x 58mm Button
Bolt (131) and an M10 Nylon Locknut (103).
not tighten the Locknut yet.
17. Pull the Crossbar Cable (99), which is attached
inside of the Mech Frame (not shown), up
between the Upright (2) and the Pulley Plate (68).
Attach another “V”-pulley (14) to the Upright (2)
and Pulley Plate (68) with an M10 x 58mm Button
Bolt (131) and an M10 Nylon Locknut (103). Make
sure that the Crossbar Cable (99) is between
the two “V”-pulleys.
Tighten the M10 Nylon Locknuts (103) used in
steps 16 and 17.
Do
16
17
131
131
68
14
2
103
2
103
99
68
14
18. Attach a Small Guide Spacer (18), a Large Guide
Spacer (17) and two Crossbar Guides (15) to the
Upright (2) with an M10 x 152mm Bolt (132).
Pull the Crossbar Cable (99) 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, and the two Crossbar Guides
(15) to the Upright (2) with another M10 x 152mm
Bolt (132). Make sure the ends of the Cable do
not wrap around each other below the
pulleys (14) used in steps 16 and 17 (refer to
the CABLE DIAGRAM on page 20).
“V”-
10
18
17
18
15
2
18
99
16
Groove
132
Metal
Cover
132
Page 11
19. Insert the Resistance Bow (9) between the
Crossbar Guides (15), and center it on the
Crossbar Block (not shown).
Press a Bracket Plate (11) and a Pulley Bracket
(10) onto the Resistance Bow (9). Screw a 3/8” x
38mm Tension Screw (13) into the Pulley Bracket
a couple of turns. Repeat on the other side of
the Resistance Bow.
19
15
9
11
10
13
20. Wrap the Crossbar Cable (99) around a “V”-pulley
(14). Attach the “V”-pulley to a Pulley Bracket (10)
with an M10 x 69mm Button Bolt (113) and an
M10 Nylon Locknut (103).
Cable is routed as shown in the CABLE DIAGRAM on page 20.
21. Wrap the Crossbar Cable (99) around a “V”-pulley
(14). Attach the “V”-pulley to the other Pulley
Bracket (10) with an M10 x 69mm Button Bolt
(113) and an M10 Nylon Locknut (103). Make
sure that the Cable is routed as shown in the
CABLE DIAGRAM on page 20.
Tighten the two 3/8” x 38mm Tension Screws
(13) an equal number of turns until the
Crossbar Cable (99) is tight.
Make sure that the
20
21
113
10
14
99
99
103
13
1
103
13
10
14
Press two 25mm Square Inner Caps (34) into the
22.
Backrest Frame (32).
(33) to the Backrest Frame with two M4 x 16mm
Screws (111).
Attach a Plastic Foot (36) to the Backrest Frame
(32) with an M4 x 16mm Screw (111).
Attach the Backrest Cap
11
22
34
32
33
111
36
111
Page 12
23. Attach the Backrest (35) to the Backrest Frame
(32) with four M6 x 38mm Screws (117) and four
ashers (107).
M6 W
23
35
107
117
32
107
107
107
117
24. 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.
24
32
Rod
Slot
44
32
44
Attach the Leg Lever (56) to the Leg (5) with a
25.
Leg Station Pin (60).
12
25
5
56
60
Page 13
26. Press two 19mm Round Inner Caps (51) into a
Pad Tube (50). Slide the Pad Tube into the Leg
(5). Slide two Large Foam Pads (52) onto the
Pad Tube.
26
51
52
Attach the other Pad Tube (50) to the Leg
Lever (56) in the same manner.
27. Attach a 90mm Pulley (40) inside of the Leg (5)
with an M10 x 85mm Button Bolt (127), two M10
Washers (106), two 22mm Spacers (61), and an
M10 Nylon Locknut (103).
27
56
5
50
50
103
106
61 106
40
51
52
5
61
127
28. Wrap a High Cable (101) over a 90mm Pulley
(40). Attach the Pulley to a Pulley Housing (39)
with an M10 x 44mm Button Bolt (125) and an
M10 Nylon Locknut (103).
Repeat this step with the other High Cable
(101) and Pulley Housing (39).
29.
Make sure that all parts have been properly tight-
The use of the remaining parts will be
ened.
explained in ADJUSTMENTS, beginning on the
following page.
Before using the resistance system, turn on
the console and change the resistance setting
as described in CONSOLE OPERATION on
page 18. Refer to TROUBLESHOOTING on
page 21 and adjust the Crossbar Cable tension as described.
28
103
40
39
125
101
13
Page 14
ADJUSTMENTS
This section explains how to adjust the resistance system. See the EXERCISE GUIDELINES on page 22 for
important information about how to get the most benefit from your exercise program. Also, refer to the accompanying exercise guide
Make sure all parts are properly tightened each time the resistance system is used. Replace worn parts immediately. The resistance system can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use
solvents. The resistance bow can be cleaned with a vinyl and rubber protectant, available 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 Cable (101) without the
ball to the end of the Mech Cable (100) with a Cable
Clip (94).
manner.
Remove the high pulleys when not in use.
Attach the other high pulley in the same
to see the correct form for each exercise.
37
39
Ball
USING THE LEG LEVER
To use the Leg Lever (56), attach it to the Leg (5) with
a Leg Station Pin (60).
Route the short end of the Leg Lever Cable (102)
under the 90mm Pulley (40) in the Leg (5), and attach
it to the Leg Lever (56). Insert a Leg Station Pin (60)
into the Leg, under the Cable.
101
94
100
56
5
60
102
See the inset drawing. Attach a long end of the Leg
Lever Cable (102) to one end of the Mech Cable
(100) with a Cable Clip (94). Attach the other long
end of the Leg Lever Cable to the other end of the
Mech Cable in the same manner
60
.
94
102
100
14
Page 15
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 ADJUSTING THE SQUAT ARM above). Then, insert the Squat
Pin (66) into the correct hole in the Upright (2).
Finally, attach each end of the Mech Cable (100) to
the Squat Carriage (19) with a Carriage Strap (141)
and two Cable Clips (94).
27
19
20
20
94
Note: The Squat Pin (66) will determine the lowest
point to which the Squat Carriage (19) can
descend. The Squat Carriage should not be able to
descend so low that the user could 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 position, secure the Seat Carriage (44) at the adjustment
hole in the Rail (4) closest to the Leg (not shown) (see
ADJUSTING THE SEAT on page 16).
o use the Backrest (35) in an inclined position,
T
secure the Seat Carriage (44) at one of the other
adjustment holes 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).
19
2
35
4
44
141
66
94
100
2
Rod
32
Slot
44
15
Page 16
ATTACHING THE ACCESSORIES
o attach the Lat Bar (136) to the high pulleys, first
T
attach the high pulley to the resistance system (see
TTACHING THE HIGH PULLEYS on page 14). Then,
A
attach the Lat Bar to a High Cable (101) with a Cable
Clip (94).
in the same manner.
Attach the Lat Bar to the other High Cable
101
94
The Handles (not shown) and the Ankle Strap (not
shown) can be attached to the High Cables (101) or
the Mech Cable (not shown) with Cable Clips (94).
Attach the Hip Strap (not shown) to the ends of the
Mech Cable with two Cable Clips.
ADJUSTING 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 will go and slide the Seat to the
desired position. Engage the Seat Knob into an
adjustment hole 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 15). 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).
136
4
Adjustment
Hole
101
35
45
44
48
Pin
16
“L”-Slot
44
48
Page 17
STORING THE RESISTANCE SYSTEM
o store the resistance system, first remove the Leg
T
Lever (not shown) from the resistance system. Secure
the Seat Carriage (44) at the position closest to the
Leg (5) (see ADJUSTING THE SEAT, on page 16).
Next, remove the Storage Knob (29) from the Row
Plate (28). Lift the Leg toward the Top Frame (37), and
tighten the Storage Knob into the side of the Row
Plate, behind the Rail (4).
37
Hold in
this area
5
To move the resistance system, stand behind the
Upright (2) and place the toe of your shoe on the end
of the Base Plate (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.
WARNING: Make sure that
Storage Knob (29) is in place and fully tightened each time the resistance system is used.
44
2
4
28
65
29
1
17
Page 18
CONSOLE OPERATION
FEATURES OF THE CONSOLE
Console
Program
Buttons
Main
Display
Resistance
Display
PLUGGING IN THE RESISTANCE SYSTEM
Plug the indicated
end of the
ransformer (42) into
T
the Back Mech
Cover (8). Plug the
other end of the
Transformer into a
120-volt outlet. All
indicators and displays 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.
Plug the transformer into a 120-volt outlet (see
PLUGGING IN THE RESISTANCE SYSTEM
above).
former when using the resistance system.
Note: When the power is on, the words SELECT
PROGRAM will appear in the main display. To use
a program, see PROGRAM OPERATION on page
19. If you want to return to the manual mode while
the console is running a program, press and hold
the NEXT button.
Important: Always plug in the trans-
42
8
The heart of the resistance system is the digital resistance training console. The console offers both a manual 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 effective 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 19.
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 resistance setting.
The current
resistance display. To select a different resistance
setting, first make sure that no cables are being
pulled. Next, press the
Each time a button is pressed, the resistance setting will increase or decrease by 1 pound. To
change the
one of the buttons.
Note: While the
motor will be heard.
motor, do not pull any of the cables while the
resistance setting is changing. If a cable is
pulled, the words RELEASE HANDLES
READJUST RESISTANCE AS DESIRED may
appear in the main display.
resistance
resistance
resistance setting is changing, the
setting will appear in the
resistance
setting quickly
To prevent damage to the
+ and – buttons.
18
, hold down
AND
Page 19
Note: The resistance system uses progressive
resistance.
the amount of resistance will increase gradually. As
the bar bends further, the resistance will increase
rapidly, up to 340 pounds.
3. Enter the numbers of sets and repetitions that
you plan to complete for an exercise.
To enter the number of sets that you plan to do,
press the SETS + and – buttons. To enter the number 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 console will
count the total number of repetitions that you complete during your workout.
As the resistance bar begins to bend,
perform the cardio row exercise while the main display 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
different resistance setting by pressing the resistance + and – buttons.
4. 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.
4. Perform the exercise.
If you have entered numbers of sets and repetitions, the console will count down the repetitions
and sets you have completed. When you complete
the exercise, repeat steps 2 and 3 above for the
next exercises.
5. Unplug the transformer.
When you complete your workout, unplug the
transformer from the 120-volt outlet.
PROGRAM OPERATION
1. Plug in the transformer.
Plug the transformer into a 120-volt outlet (see
PLUGGING IN THE RESISTANCE SYSTEM on
page 18). Important: Always plug in the trans-
former when using the resistance system.
2. Select a program.
When the power is on, the words SELECT PROGRAM will appear in the main display. To select a
program, press one of the nine program buttons.
The indicator on the button you press will light.
Note: The console offers three upper body programs, 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
the words UPPER BODY PROGRAMS.
button below
The recommended resistance setting and the recommended numbers of sets and repetitions may
be too high or too low for you, depending on such
factors as your body size and your physical condition. If desired, adjust the resistance setting and
the numbers of sets and repetitions by pressing the
+ and – buttons below each display.
5. Perform the exercise.
As you perform the exercise, the console will count
down the numbers of sets and repetitions you have
completed.
When you complete the exercise, the word RESTING will appear in the main display. It is recommended that you rest while the main display counts
down.
Perform the remaining exercises in the program.
6.
After you have completed an exercise in the program, the name of the next exercise will appear in
the main display. Repeat steps 4 and 5 above for
the exercise.
Note: The program may include the same exercise
twice, with dif
ent numbers of sets and repetitions. If you wish to
skip any part of the program, press the NEXT
ton to advance to the next part of the program.
When you complete the program, the words
WORKOUT COMPLETE will appear in the main
display
ferent resistance settings and differ-
.
but
-
3. Row for five minutes to warm up.
When a program is selected, the words CARDIO
ROW will appear in the main display
o warm up,
T
.
7. Unplug the transformer.
When you complete your workout, unplug the
transformer from the 120-volt outlet.
19
Page 20
CABLE DIAGRAM
The cable diagram shows the proper routing of the
Crossbar Cable (99). 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.
not wrap around each other between positions 1
and 2, and 5 and 6.
Make sure that the ends of the Cable do
4
5
Crossbar Cable (99)
2
6
1
3
20
Page 21
TROUBLESHOOTING
When the resistance setting changes, the motor will be heard. To prevent damage to the motor, do not pull
any of the cables while the resistance setting is changing. If a cable is pulled, the words RELEASE HAN-
DLES AND READJUST RESISTANCE 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
Crossbar Cable (99). Adjust the tension as described below.
ADJUSTING THE CABLE TENSION
To decrease the tension on the Crossbar Cable (99),
turn the two 3/8” x 38mm Tension Screws (13) twice,
counterclockwise. Select the desired resistance setting. Repeat this step if necessary.
13
13
99
21
Page 22
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
o increase the size and strength of your muscles,
T
push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise in
two ways:
• by changing the amount of resistance used
• by changing the number of repetitions or sets performed. (A “repetition” is one complete cycle 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 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.
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 T
Cross training is an efficient way to get a complete and
well-balanced fitness program. An example of a balanced 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 bike, on Tuesday and Thursday.
• Rest from both strength training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
The combination of strength training and aerobic exercise will reshape and strengthen your body, plus develop your heart and lungs.
raining
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 overdoing it during the first few months of your exercise program. 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 immediately 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 program.
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 delivering more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. 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 least 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 will find photographs showing the
correct form for several exercises, and a list of the
muscles affected. Refer to the muscle chart on page
23 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.
-
22
Page 23
Rest for a short period of time after each set. The
N
O
P
Q
R
S
T
U
W
V
M
L
J
G
F
H
I
K
E
C
D
B
A
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Rectus Abdominus (stomach)
M. Adductor (inner thigh)
N. Trapezius (upper back)
O. Rhomboideus (upper back)
P. Deltoid (shoulder)
Q. Triceps (back of arm)
R. Latissimus Dorsi (mid back)
S. Spinae Erectors (lower back)
T. Gluteus Medius (hip)
U. Gluteus Maximus (buttocks)
V. Hamstring (back of leg)
W. Gastrocnemius (back of calf)
ideal resting 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 loss
workout.
Plan to spend the first couple of weeks familiarizing
yourself with the equipment and learning 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 legs. 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. List the
date, the exercises performed, the resistance used,
and the numbers of sets and repetitions completed.
Record your weight and key body measurements at
the end of every month. Remember, the key to achieving the greatest results is to make exercise a regular
and enjoyable part of your everyday life.
23
Page 24
M4 x 16mm Screw (111)
M6 x 16mm Screw (118)
M4 x 70mm Screw (114)
M4 x 38mm Screw (120)
M10 x 25mm Button Screw (130)
M10 x 78mm Button Bolt (121)
M10 x 64mm Button Bolt (128)
M10 x 58mm Bolt (131)
M10 x 85mm Button Bolt (127)
M10 x 75mm Button Bolt (134)
M10 x 92mm Button Bolt (135)
M10 x 125mm Bolt (129)
M10 x 76mm Button Screw (138)
M10 x 152mm Bolt (132)
M10 x 69mm Button Bolt (113)
M5 x 56mm Screw (119)
M10 x 44mm Button Bolt (125)
M6 x 38mm Screw (117)
1/2" x 25mm Bolt (133)
PART IDENTIFICATION CHART—Model No. 831.153970 R0304A
Page 25
M10 Nylon Locknut (103)
M10 Lock Washer (43)
38mm Round Inner Cap (38)
25mm Square Inner Cap (34)
31mm Spacer (30)
22mm Spacer (61)
45mm Square Inner Cap (110)
M6 Washer (107)
1/2" Lock Washer (12)
19mm Round Inner Cap (51)
3/8" x 38mm Tension Screw (13)
M10 Washer (106)
Page 26
PART LIST—Model No. 831.153970 R0304A
Key
No. Qty. Description
1 1 Base Plate
2 1 Upright
3 1 Upright Cover
4 1 Rail
5 1 Leg
6 1 Mech Frame
7 1 Front Mech Cover
8 1 Back Mech Cover
9 1 Resistance Bow
10 2 Pulley Bracket
11 2 Bracket Plate
12 1 1/2” Lock Washer
13 2 3/8” x 38mm Tension
Screw
14 4 “V”-pulley
15 2 Crossbar Guide
16 1 Crossbar Block
17 1 Large Guide Spacer
18 2 Small Guide Spacer
19 1 Squat Carriage
20 2 Squat Arm
21 2 Short Handgrip
22 1 Squat Pivot Tube
23 2 Squat Arm Roll Pin
24 2 Small Foam Pad
25 1 Squat Backrest
26 8 Carriage Wheel
27 1 Squat Knob
28 1 Row Plate
29 1 Storage Knob
30 2 31mm Spacer
31 1 Rail Insert
32 1 Backrest Frame
33 1 Backrest Cap
25mm Square Inner Cap
2
34
Backrest
1
35
36 3 Plastic Foot
37 1 Top Frame
38mm Round Inner Cap
2
38
39 2 Pulley Housing
40 13 90mm Pulley
41 2 Small Pulley
42 1 Transformer
43 3 M10 Lock Washer
Seat Carriage
1
44
45 1 Seat
46 1 Pop Pin
Knob Spring
1
47
48 1 Seat Knob
49 1 Rail Cap
50 2 Pad Tube
19mm Round Inner Cap
4
51
Key
No. Qty. Description
52 4 Large Foam Pad
53 1 1/2” Nylon Locknut
54 2 M10 x 16mm Button
Screw
55 1 Leg Lever Bumper
56 1 Leg Lever
57 2 Leg Lever Bushing
58 1 Oval Inner Cap
59 1 M5 x 35mm Screw
60 2 Leg Station Pin
61 2 22mm Spacer
62 2 Leg Outer Cap
63 1 Base Plate Foot
64 2 Wheel Insert
65 2 Wheel
66 1 Squat Pin
67 1 Console
68 1 Pulley Plate
69 1 Cable Guide
70 2 Tension Spring
71 1 Upper Wire Harness
72 1 Lower Wire Harness
73 2 Pulley Pivot Bracket
74 2 Pivot Bracket Bushing
75 2 Plate Pulley
76 4 Magnet
77 1 Plate Pulley Spacer
78 1 Lead Screw
79 1 1/8” x 1” Roll Pin
80 1 3/16 x 1” Roll Pin
81 2 Mech Cap
82 1 Lead Screw Nut
83 1 25mm Spacer
84 2 Limit Switch
76mm Spacer
1
85
Arm
Mech
1
86
87 2 Lead Screw Bushing
88 1 Lead Screw Block
.39 x .625 x 2.25 RND
2
89
90 1 Motor
91 1 Reed Sensor
92 1 Lead Screw Counter
93 4 M3 Nut
94 4 Cable Clip
Long Handle
2
95
96 2 Short Handle
97 1 Hip Strap
Ankle Strap
1
98
99 1 Crossbar Cable
100 1 Mech Cable
101 2 High Cable
Leg Lever Cable
102
1
Key
No. Qty. Description
103 39 M10 Nylon Locknut
104 4 M10 x 34mm Button Bolt
105 4 M3 x 19mm Screw
106 16 M10 Washer
107 4 M6 Washer
108 1 Washer
109 1 Button Bolt Set
110 1 45mm Square Inner
Cap
111 13 M4 x 16mm Screw
112 2 M4 x 5mm Screw
(Round Head)
113 2 M10 x 69mm Button
Bolt
114 4 M4 x 70mm Screw
115 4 11mm Spacer
116 2 6mm Spacer
117 4 M6 x 38mm Screw
118 8 M6 x 16mm Screw
119 2 M5 x 56mm Screw
120 2 M4 x 38mm Screw
121 2 M10 x 78mm Button Bolt
122 1 M10 x 122mm Bolt
123 1 1/2” x 98mm Bolt
124 2 M10 x 89mm Bolt
125 5 M10 x 44mm Button
Bolt
126 1 M10 x 102mm Bolt
127 1 M10 x 85mm Button Bolt
128 4 M10 x 64mm Button Bolt
129 1 M10 x 125mm Button
Bolt
130 3 M10 x 25mm Button
Screw
M10 x 58mm Button Bolt
131
132
133 1 1/2” x 25mm Screw
134 4 M10 x 75mm Button Bolt
135
136 1 Lat Bar
137 2 Lat Bar Grip
138 1 M10 x 76mm Button
139 4 16mm Spacer
140
141 2 Carriage Strap
142 1 M10 x 95mm Bolt
2
M10 x 152mm Bolt
2
M10 x 92mm Button Bolt
1
Screw
M10 x 40mm Button Bolt
4
s Manual
’
User
1
#
# 1 Exercise Guide
# 1 Large Allen Wrench
# 1 Small Allen Wrench
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of the user’s manual for information about ordering replacement parts. If a part is missing, call toll-free
1-877-992-5999.
Page 27
40
38
39
37
38
39
40
45
44
46
47
48
26
52
50
51
51
50
52
57
56
40
62
55
61
61
60
60
62
5
58
49
4
34
36
33
35
29
28
30
31
67
65
1
63
66
14
68
3
2
100
73
74
40
40
75
76
77
6
41
41
40
74
73
40
78
80
79
99
83
81
82
87
88
89
89
87
40
90
92
76
40
91
40
84
85
86
84
70
71
72
8
7
69
14
11
13
26
20
21
24
23
26
25
19
22
27
23
20
21
24
9
94
16
18
11
13
10
14
95
96
15
15
17
18
97
98
10
32
64
64
81
26
26
26
65
36
36
100
101
101
102
102
103
103
53
103
103
103
103
103
103
103
103
103
103
103
103
103
103
103
103
103
103
103
103
103
103
103
103
103
103
103
103
93
93
106
107
107
106
106
108
109
109
54
54
105
105
111
111
112
112
111
111
111
111
114
114
117
111
117
118
118
119
120
120
111
111
127
121
121
122
123
124
124
125
125
125
125
125
142
126
128
128
129
138
130
113
113
131
132
132
133
134
135
130
106
118
118
136
137
137
104
104
115
104
115
115
104
139
140
140
139
139
140
140
59
106
116
116
106
111
111
106
106
106
106
106
106
106
106
106
106
12
43
43
43
141
110
42
EXPLODED DRAWING—Model No. 831.153970 R0304A
Page 28
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 bow 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. 203527 R0304A
Printed in China
© 2003 ICON Health & Fitness, Inc.
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