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Model No . 831.153971 W E I D E R _ Serial No . Write the serial number in the space above for future reference . Serial Number Decal ( under seat ) RESISTANCE SYSTEM EXERCISER User's Manual \ _ Visit our website at www . weiderplatin um . com • Assembly • Adjustments • Console Operation • Part List and Drawing _ CAUTION Read all precautions and instruc - tions in this manual before using this equipment . Save this manual for future reference . Sears , Roebuck and Co . , Hoffman Estates , IL 60179
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TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 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 begin - ning assembly . WARNING DECAL PLACEMENT The decals shown here have been placed on the resistance system . If a decal is missing or illegible , please call 1 - 800 - 999 - 3756 to order a free replace - ment decal . Apply the decal in the loca - tion shown . • Misuse of this product may result in serious injury . • Read user's manual and follow all warnings and operating instructions prior to use . • DO not allow children on or around machine . • Replace label if damaged , illegible , or removed . 2
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IMPORTANT PRECAUTIONS before using the resistance system . t . Read all instructions in this manual before 11 . Pull on the lower cable only while sitting on using the resistance system . Use the resist - the bench or standing on the base plate . Pull ance system only as described in this manual . on the high cables only while sitting on the bench , with the seat in one of the three posi - tions closest to the upright base , or while standing on the base plate . adequately informed of all precautions . 12 . The resistance system is designed to be 3 . The resistance system is intended for home used with the included resistance . Do not use only . Do not use the resistance system In use the resistance system with any other any commercial , rental , or institutional setting . type of resistance . surface . Cover the floor beneath the resist - cables when performing an exercise that ance system to protect the floor . does not require it . 5 , Make sure that all parts are properly tight - 14 . Make sure the storage knob is in place and ened each time the resistance system is fully tightened each time the resistance sys - used . Replace any worn parts immediately . 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 all times . leys at all 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 - 16 . Do not pull on the cables while the resist - tion while exercising . ance level is being adjusted . 9 . The resistance syat _ m is designed to sup - 17 . If you feel pain or dizziness while exercising , part 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 . Read all instructions before using . Sears assumes no responsibility for personal injury or property damage sustained by or through the use of this product . 3
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BEFORE YOU BEGIN Thank you for selectingthe innovative WELDER ® PLAT - after readingthismanual , call 1 - 800 - 4 - MY - HOME ® INUM XP8O0 resistancesystem . The resistancesystem ( 1 - 800 - 469 - 4663 ) . To help us assistyou , please note offersa selectionof stationsdesignedto develop every the productmodelnumber and serial numberbefore major musclegroupof the body . Whether your goal is to calling . The model numberis 831.153971 . The serial tone your body , builddramatic musclesize and numbercan be found on a decal attachedto the resist - strength , or improveyour cardiovascularsystem , the ance system ( see the front coverof this manual ) . resistancesystemwill help youto achievethe specific resultsyouwant . Before readingfurther , please reviewthe drawing below and familiarize yourselfwiththe parts that are labeled . For your benefit , read this manual carefully before using the resistance system . If you have questions Crossbar Top Frame Lat Bar Console High Pulley - - Resistance Bar Squat Backrest Squat Pin Backrest Storage Knob Low Pulley Row Plate Seat Seat Knob Base Plate ASSEMBLED Leg Level DIMENSIONS : Height : 82 in . Width : 66 in . Depth : 80 in . 4
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ASSEMBLY • Tighten all parts as you assemble them , unless instructedto do otherwise . This manual is dasigP _ dto ensure that the resist - • As you assemble the resistance system , make ance systemcan be assembled successfullyby sure all parts are oriented as shown in the draw - most people . However , it is importantto realize ings . that the versatile resistancesystemhas many partsand that the assembly processwilltake The included Allen w _ _ and the fol - time . Most peoplefind _ at by settingaside plenty lowing tools ( not included ) are required for of time , assemblywill go sm _ ly . assembly : Before beginning assembly , carefully read the • Two adjustable wrenches following information and instructions : • One rubber mallet • Assembly requires two persons . • One standard screwdriver • Place all parts in a cleared area and remove the • One Phillips screwdriver packing materials . Do not dispose of the packing matedals untilassembly is completed . • Lubricant , such as grease or petroleum jelly , and soapy water , • For help identifying small parts , use the PART IDENTIFICATION CHART . Note : Some small Assembly will be more convenient if you have a parts may have been pre - attached for shipping . If socket set , a set of open - end or closed - end a part is not in the parts bag , check to see if it wrenches , or a set of ratchet wrenches . has been pre - attached . Attach the Base Plate Foot ( 63 ) to the Base Plate ( 1 ) with two M4 x 38mm Screws ( 100 ) . p 100 _ . - 1 OO 2 . Attach a Wheel ( 65 ) to a Wheel Insert ( 64 ) with an M10 x 78mm Button Bolt ( 99 ) and an M1O Nylon 103 Locknut ( 103 ) . Do not overtighten the Locknut ; 64 the Wheel must be able to turn easily . 99 1 Attach the Wheel Insert ( 64 ) to the Base Plate ( 1 ) with two M4 x 16mm Screws ( 53 ) and a Plastic Foot ( 36 ) . 53 Attach the other Wheel ( 65 ) in the same man - ner . 5
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Insert the Upper Wire Harness ( 71 ) throughthe 3 . 3 hole in the Upright Cover ( 3 ) . Pull the lower end of the Upper Wire Harness out of the hole in the back of the Upright ( 2 ) . 71 Attach the Upright Cover ( 3 ) and Upright ( 2 ) to the Base Plate ( 1 ) with an M10 x 25mm Button Screw ( 88 ) , an MIO Washer ( 106 ) , an M10 x 92mm Button Bolt ( 83 ) , and an M10 Nylon Locknut ( 103 ) . . 2 71 103 4 . Attach the Row Plate ( 28 ) to the Upright ( 2 ) with four M10 x 75ram Button Bolts ( 84 ) and four MI0 Nylon Locknuts ( 103 ) . 2 _ 84 I O3 6
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5 . Insert the four connectorsof the lower wire har - 5 ness ( C ) into the sockets of the Upper Wire 6 12 Harness ( 71 ) . The connectors should slide easi - ly into the sockets and snap into place . If a con - 85 nector does not slide easily and snap into place , turn the connector over and then insert it . Make sure that the connectorsand 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 . Pull the excess lower wire hamess ( ' Cl out of the Mech Frame 1 ' 61and Push it and the UDDer Wire Harness ( 71 _ into the Uoriaht ( 2 _ . Insert the Mech Frame ( 6 ) into the Base Plate ( 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 Plate ( 1 ) withfour M10 Nylon Locknuts ( 103 ) . Tighten the 1 / 2 " x 25mm Screw ( 85 ) . 6 6 . Attach the Leg Lever Bumper ( 55 ) to the Leg ( 5 ) with two M5 x 56mm Screws ( 108 ) . 7 , Pull the Seat Knob ( 48 ) and remove the Seat Carriage ( 44 ) from the Rail ( not shown ) . Attach the Seat ( 45 ) to the Seat Carriage ( 44 ) withfour M6 x 16mm Screws ( 41 ) . 41 41 7
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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 . 103 106 4 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 48 two M 10 Nylon Locknuts ( 103 ) . " Holes on 106 this side 49 80 9 . Attach the Rail Insert ( 31 ) insideof the Rail ( 4 ) 9 31 with two M10 x 64mm Button Bolts ( 80 ) , four M10 103 106 Washers ( 106 ) , and two M10 Nylon Locknuts ( 103 ) . Make sure the Bolts go through the indi - cated holes in the Rail Insert . Holes 4 106 10 . Lubricate an M10 x 125mm Button Bolt ( 89 ) with 10 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 ) . 30 106 89 Lubricate 11 . Wet a Squat Arm ( 20 ) with soapy water . Slide a 11 Small Foam Pad ( 24 ) and a Short Handgrip ( 21 ) onto the Squat Arm . Repeat with the other Squat Arm ( 20 ) . Tighten the Squat Knob ( 27 ) into the Squat Carriage ( 19 ) and the Squat Arm Pivot Tube ( not shown ) . 24 21 8
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12 . Attach the Squat Backrest ( 25 ) to the Squat 12 Carriage ( 19 ) with four M6 x 16mm Screws ( 41 ) . 41 41 13 . Insert the Squat Pin ( 66 ) into the Upright ( 2 ) . 13 Slide the Squat Carriage ( 19 ) onto the Upright ( 2 ) . 66 14 . Attach the Top Frame ( 37 ) to the Upright ( 2 ) with 14 two M10 x 25mm Button Screws ( 88 ) , an M10 x 88 75mm Button Screw ( 84 ) , three M10 Lock Washers ( 75 ) , and an M10 Washer ( 106 ) . 37 84 9
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15 . Pull the excess Upper Wire Harness ( 71 ) out of 15 the Upright ( 2 ) . Insert the connector on the 114 Console ( 67 ) intothe socket on the Upper Wire Harness . The connector should slide easily into f the socket and snap into place . If the connector does not slide easilyand snap intoplace , turnthe connector over and then insert it . 114 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 IS TURNED ON . Push the excess Upper Wire Harness ( 71 ) into the Upright ( 2 ) . 16 Attach the Console ( 67 ) to the Upright ( 2 ) with 68 43 four M4 x 70ram Screws ( 114 ) . 16 . Attach a Large Pulley ( 14 ) and the Pulley Plate ( 68 ) to the Upright ( 2 ) with an M12 x 62mm Button Bolt ( 81 ) and an M12 Nylon Locknut ( 43 ) . 14 Do not tighten the Locknut yet . 2 17 . Pull the upper cable ( A ) , which is attached inside 81 of the Mech Frame ( not shown ) , up between the Updght ( 2 ) and the Pulley Plate ( 68 ) . Attach another Large Pulley ( 14 ) to the Upright ( 2 ) and Pulley Plate ( 68 ) with an M12 x 62mm Button 17 Bolt ( 81 ) and an M12 Nylon Locknut ( 43 ) . Make sure that the upper cable ( A ) is between the two Pulleys . Hold the 38mm Spacer ( 90 ) insidethe loop of the _ 43 upper cable ( A ) , and between the Upright ( 2 ) and the Pulley Plate ( 68 ) . Attach the Spacer with an M1O x 58mm Button Screw ( 42 ) . Make sure the 81 ends of the cable do not wrap around each other below the Spacer and the Large Pulleys ( 14 ) used in steps 16 and 17 ( refer to the CABLE DIAGRAM on page 20 ) . 18 Tighten the M12 Nylon Locknuts ( 43 ) used in steps 16 and 17 . 17 . _ 18 86 18 . Attach a Small Guide Spacer ( 18 ) , a Large Guide Spacer ( 17 ) , and two Bar Guides ( 15 ) to the Upright ( 2 ) with an M10 x 152mm Bolt ( 86 ) . Metal 54 Pull the upper cable ( A ) up between the Bar Guides ( 15 ) . Press the metal cover on the cable 86 into the groove in the BlockSpacer ( 16 ) . Attach a Small Guide Spacer ( 18 ) , the Block Spacer , the 7O two Bar Guides ( 15 ) , an M10 Thick Washer ( 54 ) , and the two Tethers ( 70 ) to the Upright ( 2 ) with 18 16 Groove another M10 x 152mm Bolt ( 86 ) . Do not tighten the Bolt yet . t0
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19 . Insert the Resistance Bar ( 9 ) between the Bar Guides ( 15 ) , and center it on the Block Spacer ( not shown ) . - 15 Remove the paper backing from a Bracket Plate ( 11 ) and stick it to the end of Resistance Bar ( 9 ) . Press a Pulley Bracket ( 10 ) onto the Resistance Bar , Screw a 318 " x 38ram Tension Screw ( 13 ) into the Pulley Bracket a couple of turns . Make 103 sure the hexagonal hole 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 M10 x 64ram ButtonBolt ( 80 ) , an M10 Thick Washer ( 54 ) , and an M10 Nylon 20 Locknut ( 103 ) , 43 Repeat on the other side of the Resistance Bar ( 9 ) . Then , tighten the lower M10 x 152mm Bolt ( 86 ) used in step 18 . 20 . Hold a Large Pulley ( 14 ) inside the upper cable 14 - ( A ) . Attach the Pulley to a Pulley Bracket ( 10 ) with an M12 x 58mm Button Bolt ( 87 ) and an M12 Nylon Locknut ( 43 ) . Make sure that the cable is routed as shown in the CABLE DIAGRAM on page 20 , 21 . Hold a Large Pulley ( 14 ) inside the upper cable ( A ) . Attach the Pulley to the other Pulley Bracket ( 10 ) with an M12 x 58mm Button Bolt ( 87 ) and an M12 Nylon Locknut ( 43 ) . Make sure that the cable is routed as shown in the CABLE DIA - GRAM on page 20 . Tighten the two 3 / 8 " x 38mm Tension Screws ( 13 ) an equal number of turns until the upper 87 cable ( A ) is tight . 22 . Attach a Plastic Foot ( 36 ) to the Backrest Frame 22 ( 32 ) with an M4 x 16mm Screw ( 53 ) . 11
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23 . Attach the Backrest ( 35 ) to the Backrest Frame 23 ( 32 ) with four M6 x 38mm Screws ( 105 ) and four M6 Washers ( 107 ) . 107 105 32 107 105 24 . Insert the rod on the Backrest Frame ( 32 ) into the 24 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 . ot 44 25 . Attach the Leg Lever ( 56 ) to the Leg ( 5 ) with a 25 Leg Station Pin ( 60 ) . Slide a Cotter Pin ( 113 ) onto the Leg Station Pin . 56 _ 6O 12
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26 . Slide the Pad Tube ( 50 ) into the Leg Lever ( 56 ) . Slide two Large Foam Pads ( 52 ) onto the Pad Tube . Attach the other Pad Tube ( 50 ) to the Leg Lever ( 56 ) and the Leg ( 5 ) in the same manner . 52 27 . Attach a 90mm Pulley ( 40 ) insideof the Leg ( 5 ) 27 with an M10 x 85mm Button Bolt ( 92 ) , two M10 Washers ( 106 ) , two 22mm Spacers ( 61 ) , and an M 10 Nylon Locknut ( 103 ) . 103 - - * , , 106 _ , 61 q _ " . 106 28 . Wrap a High Cable ( 101 ) over a 90mm Pulley 28 ( 40 ) . Attach the Pulley to a Pulley Housing ( 39 ) with an M10 x 44mm Button Bolt ( 93 ) and an M10 Nylon Locknut ( 103 ) . 103 - _ . 93 Repeat this step with the other High Cable ( 101 ) and Pulley Housing ( 39 ) . 4 _ 0 " _ 101 29 . Make sure that all parts have been properly tight - ened . The use of the remaining parts will be 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 ten - sion as described . 13
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ADJUSTMENTS This section explains how to adjust the resistance system . See the EXERCISE GUIDELINES on page 22 for importantinformation about how to get the most benefit from your exercise program . Also , refer to the accompa - nying exercise guide to see the correct formfor each exercise . Make sure all parts are propedy tightened each time the resistancesystem is used . Replace worn parts immedi - ately . The resistancesystem can be cleaned with a damp clothand a mild , non - abrasivedetergent . Do not use solvents . The resistancebar can be cleaned with a vinyland rubber protectant , availableat an automotiveor departmentstore . 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 lower cable ( B ) with e Cable Clip ( 94 ) . Attach the other high pulley in the same manner , Remove the high pulleys when not in use . 101 - - 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 . 56 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 - 60 ented as shown when attaching it to the Leg Lever . Insert a Leg Station Pin ( 60 ) into the Leg , underthe Cable , Slide a Cotter Pin ( 113 ) onto the Lag 60 Station Pin . See the inset drawing . Attacha long end of the Leg 94 Lever Cable ( 102 ) to one end of the lower cable ( B ) 102 with a Cable Clip ( 94 ) . Attach the other long end of the Leg Lever Cable to the other end of the low cable in the same manner . 14
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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 intothe Squat Carriage . ATTACHING THE SQUAT STATION To use the squat station , first remove the backrest ( see ADJUSTING THE BACKREST below ) . Next , 2O adjust the squat arm to the up position ( see ADJUST - ING THE SQUAT ARM above ) . Then , insert a Squat Pin ( 66 ) into the correct hole in the Upright ( 2 ) . Finally , attach each end of the lower cable ( B ) to the Squat Carriage ( 19 ) with a Carriage Strap ( 77 ) and two Cable Clips ( 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 ) . 66 ADJUSTING THE BACKREST 35 The Backrest ( 35 ) can be used in a level positionor an inclined position . To use the Backrest in a level posi - tion , 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 ) . To use the Backrest ( 35 ) in an inclined position , 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 , removethe Backrest ( 35 ) from the Seat Carriage ( 44 ) . Holdthe Backrestverticallyover the Seat Carriage and liftthe rod out of the slot ( see the insetdrawing ) . 44 15
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ATTACHING THE ACCESSORIES To attach the Lat Bar ( 82 ) to the highpulleys , first attach the high pulleyto the resistance system ( see 101 ATTACHING THE HtGH PULLEYS on page 14 ) . Then , attach the Lat Bar to a High Cable ( 101 ) with a Cable Clip ( 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 w _ thtwo Cable Clips . ADJUSTING THE SEAT 35 - 45 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 . 4 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 , Adjustment pull the Seat Knob ( 48 ) out as far as it will go , and Hole turn the Knob so that the pin rests at the end of the " L " - shaped slot ( see the inset drawing ) . 16
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STORING THE RESISTANCE SYSTEM 37 To store the resistance system , first remove the Curl Pad ( not shown ) and 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 on page 16 ) . Next , remove the Storage Hold rinea Knob ( 29 ) from the Row Plate ( 28 ) . Lift the Leg toward this a the Top Frame ( 37 ) , and tighten the Storage Knob into the side of the Row Plate 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 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 . 17
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CONSOLE OPERATION PLUGGING IN THE RESISTANCE SYSTEM FEATURES OF THE CONSOLE Plug the indicated end of the Transformer ( 72 ) into the Back Mech Console - - Cover ( 8 ) . Plug the other end of the Transformerinto a 12g - voltoutlet . All 72 Nr _ F indicatorsand dis - _ EC _ plays on the console : HES will flash once ; the console will then be ready for use . _ EP CU The motor may be heard while the resistance system calibrates itseff . Important : Always plug in the tranS - _ OJLOER former when using the resistance system . _ RM _ ISE MANUAL OPERATION UPPER BODY ABS & BACK LOWER BODY PROGRAMS PROGRAMS PROGRAMS I . Plug In the transformer . Programns - Plug the transformer into a 120wolt outlet ( see Butto - PLUGGING IN THE RESISTANCE SYSTEM above ) . Important : Always plug in the trans - former when using the resistance system . Main Display - - Note : When the power is on , the words SELECT CHEST PRESS 1 CERTIFIED PERSONAL TR _ JNER SXERCISE PROGRAM will appear in the main display . To use a program , see PROGRAM OPERATION on page 19 . Resistance If no buttons are pressedand no cables are pulled Display for ten minutes , the console will go to sleep . Press any button to resume exercising . _ IGHT _ JUSTMENT 2 . Select a resistance setting , Sets Display - - The currentresistance setting will appear in the resistance display . To select a different resistance Reps setting , first make sure that no cables are being Display pulled . Next , pressthe resistance + and - buttons . Each time a buttonis pressed , the resistance set - ting will increase or decrease by 1 pound . To change the resistance settingquickly , holddown one of the buttons . The heart of the resistance system is the digital resist - ance training console . The console offers both a man - Note : While the resistance setting is changing , the ual mode and nine workout programs . When the man - motor will be heard . To prevent damage to the ual mode is selected , the resistance setting can be motor , do not pull any of the cables while the changed with the touch of a button . When a program is resistance setting is changing . If a cable is selected , the consolewill guide you through an effec - pulled , the words RELEASE HANDLES AND tive upper body , ab and back , or lower body workout . READJUST RESISTANCE AS DESIRED may To use the manual mode of the console , follow the appear inthe main display . steps at the right . To use a program , see page 19 . 18
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Note : The resistance system uses progressive 3 . Row for five minutes to warm up . resistance . As the resistance bar begins to bend , When a program is selected , the words CARDIO the amount of resistance will increase gradually . As the bar bends further , the resistance will increase ROW will appear in the main display . To warm up , perform the cardio row exercise while the main dis - rapidly . play counts down from 5 minutes . Note : To see the correct form for the cardio row 3 . Enter the numbers of sets and repetitions that exercise , see the included exercise guide . If the you plan to complete for an exercise . resistance setting is too high or too low , select a dif - To enter the number of sets that you plan to do , ferent resistance setting by pressing the resistance press the SETS + and - buttons . To enter the num - + and - buttons . ber of repetitions that you plan to do , press the REPS + and - buttons . 4 . Adjust the resistance setting and the numbers of sets and repetitions for the exercise if desired . Note : If you do not enter the numbers of sets and The name of an exercisein the program willappear repetitions that you plan to do , the console will count in the maindisplay . The recommendedresistance the total number of repetitions that you complete settingand the recommended numbersof setsand during your workout . repetitionsforthe exercisewill appear inthe three 4 . Perform the exercise . displays below the maindisplay . If you have entered numbersof sets and repetitions , The recommended resistance setting and the rec - the console will count down the repetitions and sets ommendednumbersof sets and repetitions may be you have completed . When you complete the exer - too high or too low for you , depending on such fac - cise , repeat steps 2 and 3 above for the next exer - tors as your body size and your physical condition . If cises . desired , adjust the resistance setting and the num - bers of sets and repetitions by pressing the + and - 5 . Unplug the transformer . buttons below each display . When you complete your workout , unplugthe trans - 5 . Perform the exercise . former fromthe 120 - voltoutlet . As you perform the exercise , the console willcount down the numbers of sets and repetitionsyou have PROGRAM OPERATION completed . 1 . Plug in the transformer , When you complete the exercise , the word REST - ING will appear in the main display . It is recom - Plug the transformer into a 120 - volt outlet ( see mended that you rest while the main display counts PLUGGING IN THE RESISTANCE SYSTEM on down . page 18 ) . Important : Always plug in the trans - former when using the resistance system . 6 . Perform the remaining exercises in the program . Note : If no buttons are pressed and no cables are After you have completed an exercise in the pro - pulled for ten minutes , the console will go to sleep . gram , press the NEXT button and the name of the Press any button to resume exercising . next exercise will appear in the main display . Repeat steps 4 and 5 above for the exercise . 2 . Select a program . Note : The program may includethe same exercise When the power is on , the words SELECT PRO - twice , with different resistance settingsand different GRAM will appear in the main display . To select e numbersof sets and repetitions . If you wishto skip program , press one of the nine program buttons . any part of the program , pressthe NEXT buttonto The indicator on the button you press will light . advance to the next partof the program . Note : The console offersthree upper body pro - When you complete the program , the words WORK - grams , three ab and back programs , and three OUT COMPLETE will appear in the main display . lower body programs . If you wish to exercise your upper body and if your goal is to lose weight , for 7 . Unplug the transformer . example , press the LOSE WEIGHT button below the words UPPER BODY PROGRAMS . When you complete your workout , unplug the trans - former from the 120 - volt outlet . 19
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CABLE DIAGRAM The cable diagram shows the proper routing of the upper cable ( A ) . Use the diagram to make sure that the cable has been assembled correctly . If the cable has not been correctlyrouted , the resistance system will notfunction propedy and damage may occur . The numbers showthe correct route for the cable . Make Upper Cable ( A ) sure that the ends of the cable do not wrap around each other between positions 1 and 2 , and 5 and 6 . 3 20
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TROUBLESHOOTING ADJUSTING THE CABLE TENSION 13 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 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 13 is being pulled , there may be too much tension on the upper cable ( A ) . Adjust the tension as described below . A To decrease the tension on the upper cable ( A ) , turn the two 3 / 8 " x 38mm Tension Screws ( 13 ) twice , counterclockwise . Select the desired resistance set - ting . Repeat this step if necessary . RECALIBRATING THE CONSOLE To recalibrate the Console ( 67 ) , first plug in the resist - ance system ( see PLUGGING IN THE RESISTANCE SYSTEM on page 18 ) . Then , press and hold the NEXT button and the MOTORIZED WEIGHT ADJUSTMENT + button for five seconds . When the buttons are released , " 100 " will appear in the REPS display . Press the NEXT button again and the console will begin recatibrating . This may take a few minutes as the motor moves between the lowest and highest resistance settings . When the motor finishes , unplug the transformer from the 120 - volt outlet . The Console ( 67 ) will be recalibrated . Use the resist - ance system as described inthe CONSOLE OPERA - TION section , startingon page 18 . CLEANING THE BAR GUIDES Over time , dust may build up on the Bar Guides ( 15 ) , causing a squeaking noise as the resistance system is used . If this occurs , wipe off the Bar Guides with a damp cloth and a mild , non - abrasive detergent . Do not use solvents . 21
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EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Muscle Building Determining the exact length of time for each workout , To increase the size and strengthof your muscles , as well as the number of repetitions or sets completed , push them close to their maximum capacity . Your mus - is an individual matter . It is important to avoid overdo - cles will continuallyadapt and grow as you progres - ing it during the first few months of your exercise pro - sively increase the intensityof your exercise . You can gram . You should progress at your own pace and be adjust the intensitylevel of an individualexercise in sensitive to your body's signals . If you experience pain two ways : or dizziness at any time while exercising , stop immedi - • by changingthe amount of resistanceused ately and begin cooling down . Find out what is wrong • by changingthe number of repetitionsor sets per - before continuing . Remember that adequate rest and a formed . ( A " repetition " is one complete cycle of an proper diet are important factors in any exercise pro - exercise , such as one sit - up . A " set " is a series of gram . repetitions . ) WARMING UP The proper amount of resistancefor each exercise depends uponthe individualuser . You must gauge Begin each workout with 5 to 10 minutes of stretching your limitsand select the amount of resistance that is and light exercise to warm up . Warming up prepares rightfor you . Beginwith 3 sets of 8 repetitions for each your bodyfor more strenuousexercise by increasing exercise you perform . Rest for 3 minutes after each circulation , raisingyour body temperature and deliver - set . When you can complete 3 sets of 12 repetitions ing more oxygen to your muscles . withoutdifficulty , increase the amount of resistance . WORKING OUT Toning You can tone your musclesby pushing them to a mod - Each workoutshould include 6 to 10 different exercis - erate percentage of their capacity . Select a moderate es . Select exercisesfor every major musclegroup , amount of resistance and increase the numberof rep - emphasizing areas that you want to develop most . To etitionsin each set . Complete as many sets of 15 to give balance and varietyto your workouts , vary the 20 repetitionsas possiblewithoutdiscomfort . Rest for exercisesfrom session to session . 1 minute after each set . Work your musclesby com - pleting more sets rather than by using highamounts of Schedule your workoutsfor the time of day when your resistance . energy level is the highest . Each workout should be followed by at least one day of rest . Once you find the Weight Loss schedule that is right for you , stick with it . To lose weight , use a low amount of resistance and increase the number of repetitionsin each set . EXERCISE FORM Exercisefor 20 to 30 minutes , restingfor a maximum of 30 seconds between sets . Maintaining proper form is an essential part of an effective exercise program . This requires moving Cross Training throughthe full range of motionfor each exercise , and Cross trainingis an efficientway to get a complete and moving only the appropriate parts of the body . well - balanced fitness program . An example of a bal - Exercisingin an uncontrolledmanner will leave you anced program is : feeling exhausted . On the exercise guide accompany - • Plan strengthtrainingworkoutson Monday , ing this manual you will find photographsshowingthe Wednesday , and Friday . correctform for several exercises , and a listof the • Plan 20 to 30 minutes of aerobic exercise , such as musclesaffected . Refer to the muscle chart on page running on a treadmill or riding on an ellipticalor 23 to find the names of the muscles . exercise bike , on Tuesday and Thursday . • Rest from both strengthtrainingand aerobic exercise The repetitions in each set should be performed for at least one full day each week to give your body smoothly and without pausing . The exertion stage of time to regenerate . each repetition should last about half as long as the return stage . Proper breathing is important . Exhale The combination of strength training and aerobic exer - during the exertion stage of each repetition and inhale cise will reshape and strengthen your body , plus devel - during the return stroke . Never hold your breath . op your heart and lungs . 22
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slowly as you stretch and do not bounce . Ease into Rest for a short period of time after each set . The ideal resting periods are : each stretch gradually and go only as far as you can • Rest for three minutes after each set for a muscle without strain . Stretching at the end of each workout is an effective way to increase flexibility . building workout . • Rest for one minute after each set for a toning work - STAYING MOTIVATED out . • Rest for 30 seconds after each set for a weight loss workout . For motivation , keep a record of each workout . List the date , the exercisesperformed , the resistance used , Plan to spend the first couple of weeks familiadzing and the numbers of sets and repetitions completed . yourself with the equipment and learningthe proper form for each exercise . Record your weight and key body measurements at the end of every month . Remember , the key to achiev - COOLING DOWN ing the greatest results is to make exercise a regular and enjoyable part of your everyday life . End each workoutwith 5 to 10 minutes of stretching . Includestretches for both your arms and legs . Move 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 ) S H . Quaddceps ( front of thigh ) I . Sertorius ( front of thigh ) T J . libialis Anterior ( front of calf ) K . Soleus ( front of calf ) L . Anterior Deltoid ( shoulder ) M . Rectus Abdominus ( stomach ) N . Adductor ( inner thigh ) V O . Trapezius ( upper back ) P . Rhomboideus ( upper back ) W Q . Posterior Deltoid ( shoulder ) R . Triceps ( back of arm ) X S . LatissimusDorsi ( 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 ) 23
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PART IDENTIFICATION CHART - - Model No . 831.153971 R _ 203A MIO x 58mm Button Screw ( 42 ) M12 x 58mm Button Bolt ( 87 ) D M5 x 56mm Screw ( 108 ) D M12 x 62mm Button Bolt ( 81 ) M10 x 44ram Button Bolt ( 93 ) D MIO x 64mm Button Bolt ( 80 ) M6 x 38mm Screw ( 105 ) < D M4 x 70mm Screw ( 114 ) D M4 x 38mm Screw ( 100 ) D MIO x 75mm Button Bolt ( 84 ) P MIO x 25mm Button Screw ( 88 ) D M10 x 78ram Button Bolt ( 99 ) 1 / 2 " x 25mm Screw ( 85 ) ( D M10 x 85mm Button Bolt ( 92 ) D M6 x 16mm Screw ( 41 ) MIO x 92mm Button Bolt ( 83 ) M4 x 16mm Screw ( 53 ) MIO x 125mm Button Bolt ( 89 ) MIO x 152mm Bolt ( 86 )
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M 10 Nylon Locknut ( 103 ) 1 / 2 " Lock Washer ( 12 ) M12 Nylon Locknut ( 43 ) M10 Thick Washer ( 54 ) © 22mm Spacer ( 61 ) f M10 Washer ( 106 ) © 31ram Spacer ( 30 ) © M 10 Lock Washer ( 75 ) 38mm Spacer ( 90 ) M6 Washer ( 107 ) 3 / 8 " x 38mm Tension Screw ( 13 )
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PART LISTmModel No . 831.153971 R1203A Key No . Qty . Description Key No . Qty . Description Key No . Qty . Description 1 1 Base Plate 44 1 Seat Carriage 85 1 1 / 2 " x 25mm 2 1 Upright 45 1 Seat Screw 3 1 Upright Cover 46 1 Pop Pin 86 2 M10 x 152mm Bolt 4 1 Rail 47 1 Knob Spring 87 2 M12 x 58mm 5 1 Leg 48 1 Seat Knob Button Bolt 6 1 Mech Frame 49 1 Rail Cap 88 3 M10 x 25mm 7 1 Front Mech Cover 50 2 Pad Tube Button Screw 8 1 Back Mech Cover 51 4 19mm Round 89 1 M10 x 125mm 9 1 Resistance Bar Inner Cap Button Bolt 10 2 Pulley Bracket 52 4 Large Foam Pad 90 1 38mm Spacer 11 2 Bracket Plate 53 9 M4 x 16mm Screw 91 1 Reed Sensor 12 1 112 " Lock Washer 54 3 M10 Thick Washer 92 1 M10 x 85mm 13 2 3 / 8 " x 38ram 55 1 Leg Lever Bumper Button Bolt Tension Screw 56 1 Leg Lever 93 4 M10 x 44mm 14 4 Large Pulley 57 2 Leg Lever Bushing Button Bolt 15 2 Bar Guide 58 1 Leg Station Cap 94 4 Cable Clip 16 1 Block Spacer 59 1 Curl Knob 95 2 Long Handle 17 1 Large Guide 60 2 Leg Station Pin 96 2 Short Handle Spacer 61 2 22mm Spacer 97 1 Hip Strap 18 2 Small Guide 62 2 Leg Outer Cap 98 1 Ankle Strap Spacer 63 1 Base Plate Foot 99 2 M10 x 78mm 19 1 Squat Carriage 64 2 Wheel Insert Button Bolt 20 2 Squat Arm 65 2 Wheel 100 2 M4 x 38mm Screw 21 4 Short Handgrip 66 1 Squat Pin 101 2 High Cable 22 1 Squat Pivot Tube 67 1 Console 102 1 Leg Lever Cable 23 2 Squat Arm Roll Pin 68 1 Pulley Plate 103 31 M10 Nylon 24 2 Small Foam Pad 69 1 Cable Guide Locknut 25 1 Squat Backrest 70 2 Tether 104 4 M10 x 34mm 26 8 Carriage Wheel 71 1 Upper Wire Button Bolt 27 1 Squat Knob Harness 105 4 M6 x 38mm Screw 28 1 Row Plate 72 1 Transformer 106 14 MI0 Washer 29 1 Storage Knob 73 2 Pulley Pivot 107 4 M6 Washer 30 2 31mm Spacer Bracket 108 2 M5 x 56mm Screw 31 1 Rail Insert 74 2 Pivot Bracket 109 2 M4 x 7mm 32 1 Backrest Frame Bushing Machine Screw 33 1 Backrest Cap 75 3 M10 Lock Washer ! 10 1 45mm Square 34 2 25mm Square 76 1 M5 x 35mm Screw Inner Cap Inner Cap 77 2 Carriage Strap 111 4 M4 x 20mm Screw 35 1 Backrest 78 4 M10 x 4Omm 112 2 M4 x 5mm Screw 36 3 Plastic Foot Button Bolt ( Round Head ) 37 1 Top Frame 79 4 16mm Spacer 113 2 Cotter Pin 38 2 38mm Round 80 6 M10 x 64mm 114 4 M4 x 70mm Screw Inner Cap Button Bolt 115 4 11mm Spacer 39 2 Pulley Housing 81 2 M12 x 62mm # 1 User's Manual 40 5 90mm Pulley Button Bolt # 1 Exercise Guide 41 8 M6 x 16mm Screw 82 1 Lat Bar # 1 Large Allen 42 1 M10 x 58mm 83 1 M10 x 92mm Wrench Button Screw Button Bolt # 1 Small Allen 43 4 M12 Nylon 84 5 M10 x 75mm Wrench Locknut Button Bolt Note : " # " indicatesa non - illustrated part . Specifications are subject to change without notice . See the back cover of the user's manual for informationabout ordering replacement parts . If a part is missing , call toll - free 1 - 800 - 999 - 3756 .
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82 53 32 106 101 45 103 52 50 41 50 49 80 99 58 103 57 103 73 106 91 76 83
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_ _ _ ! ! ii _ _ Your Home For repair - in your home - of all major brand appliances , lawn and garden equipment , or heating and cooling systems , no matter who made it , no matter who sold it ! For the replacement parts , accessories , and user's manuals that you need to do - it - yourself . For Sears professional installation of home appliances and items like garage door openers and water heaters . ili _ ili ! i 1 - 800 - 4 - MY - HOME ® Anytime , day or night ( 1 - 800 - 469 - 4663 ) ( U . S . A . and Canada ) www . sears . com www . sears . ca i _ ii ! iii _ i Our Home For repair of carry - in products like vacuums , lawn equipment , and electronics , call or go on - line for the location of your nearest Sears Parts and Repair Center . 1 - 800 - 488 - 1222 Anytime , day or night ( U . S . A . only ) www . sears , com To purchase a protection agreement ( U . S . A . ) or maintenance agreement ( Canada ) on a product serviced by Sears : 1 - 800 - 827 - 6655 ( U . S . A . ) 1 - 800 - 361 - 6665 ( Canada ) Para pedir servicio de reparacion a domicilio , y para ordenar piezas : _ iiii ! iiii _ , 1 - 888 - SU - HOGAR sM ( 1 - 888 - 784 - 6427 ) _ ] i ! i ! iiii ! _ ® Registered Trademark / TMTrademark / s _ Service Mark of Sears , Roebuck and Co . ® Marca Registrada / _ aMarca de F _ lbrica / sMMarca de Sewicio de Sears , Roeb _ Jckand 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 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 . 207614 R1203A Printed in China © 2003 ICON Health & Fitness , Inc .