Weider 831153991 User Manual PLATINUM XP600 Manuals And Guides L0504086
WEIDER Weight System Manual L0504086 WEIDER Weight System Owner's Manual, WEIDER Weight System installation guides
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ModMNo.831.153991
SerialNo.
WritetheseriaU
numberin the
spaceaboveforfuturereference,
SeriaU
NumberDecaU
(underseat)
RESISTANCE SYSTEM EXERCISER
User's Manual
www.weiderplatinum.com
• AssemMy
• Adjustments
• Part List and Drawing
_k CAUTmON
Read all precautions and instructions in this manual before
using this equipment. Save this
manuaJ for future reference.
Sears,
Roebuck
and Co., Roffman
Estates,
IL 60179
TABLE OF CONTENTS
WARNING DECAL PLACEMENT .............................................................
HMPORTANT PRECAUTHONS ................................................................
BEFORE YOU BEGIN ......................................................................
ASSEMBLY ...............................................................................
UPPER CABLE ADJUSTMENT
..............................................................
ADJUSTMENTS ..........................................................................
CABLE DHAGRAM .........................................................................
TROUBLESHOOTHNG .....................................................................
EXERCISE GUiDELiNES
..................................................................
ORDERING REPLACEMENT PARTS ..................................................
LiMiTED WARRANTY ..............................................................
3
4
5
6
14
15
18
19
20
Back Cover
Back Cover
Note: A PART iDENTiFiCATiON CHART and a PART LiST/EXPLODED DRAVVHNGare attached in the center of
this manual, Remove the PART iDENTiFiCATiON CHART and PART LiST/EXPLODED DRAWING before beginning assembly,
WARNING DECAL PLACEMENT
Misuse of this product may result in serious injury,
Read user's manual and follow aHwarnings
and operating instructions prior to use.
Do not allow children on or around machine.
• Replace mabem
if damaged, illegible, or removed.
3
iMPORTANT
AWARN!
PRECAUTIONS
NG: Toreduce
thedskofserious
_ni,ry,
read
there,owing
importont
preeaut_ons
before using the resistance
system.
1.
Read all instructions in this manual before
using the resistance system. Use the resistance system onJy as described in this manual
2.
it is the responsibility
of the owner to ensure
that all users of the resistance system are
adequateJy informed of aJl precautions.
3.
The resistance system is intended for home
use only. Do not use the resistance system in
any commercial, rental, or institutional setting.
11. Pull on the lower cable only while sitting on
the bench or standing on the base pJate. Pull
on the high cabJes only while sitting on the
bench, with the seat in one of the three positions closest to the upright base, or white
standing on the base pJate.
12. The resistance system is designed to be
used with the incJuded resistance. Do not
use the resistance
type of resistance.
system
with any other
4.
Use the resistance system only on a level
surface. Cover the fJoor beneath the resistance system to protect the fJoor,
13. Always disconnect the lat bar from the high
cables when performing an e×ercise that
does not require it.
5.
Make sure that aH parts are properly tightened each time the resistance system is
used. Replace any worn parts immediately.
14. Make sure the storage knob is in place and
fully tightened each time the resistance system is used.
6.
Keep children
the resistance
7.
Keep hands and feet away from moving parts,
15. Make sure that the cables remain on the pulleys at aH times, if the cables bind as you are
e×ereising, stop immediately and make sure
that the cables are on the pulleys.
8.
Always wear athletic shoes for foot protection while exercising.
16. Do not pull on the cables while the resistance level is being adjusted.
9.
The resistance system is designed to support a maximum user weight of 360 pounds,
17. if you feel pain or dizziness while exercising,
stop immediately and begin cooling down.
under 12 and pets away from
system at aH times,
16. The crossbar on the top frame is not
designed to be used for pull-up exercises.
not hang on the crossbar.
Do
A WAF{N iNG: Before
beginning
thisoranyexereise
program,
consult
you,physician.
This
is especially important for persons over the age of 35 or persons with pre-existing health problems.
Read aH instructions before using. Bears assumes no responsibility
for personal injury or property
damage sustained by or through the use of this product.
4
BEFORE YOU BFGmN
Thank you for selecting the innovative WELDER®
PLATINUM XP600 resistance system, The resistance
system offers a selection of stations designed to 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 spe°
cific results you want,
after reading this manual, call 1-800-4-MYoHOME ®
(1 °800°469°4663), To help us assist you, please note
the product model number and serial number before
calling, The model number is 831,153991, 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,
For your benefit, read this manuaJ carefully before
using the resistance system, if you have questions
ASSEMBLED
DiMENSiONS:
Height: 82 in,
Width:
66 in,
Depth:
Crossbar
80 in,
High Pulley
Console
Lat Bar
Bar
Upright
Storage Knob
Backrest
Foot Hate
Low Pulley
Seat
Base Hate
Seat Knob
Leg Lever
MakeThings
Tighten all parts as you assemble them, unless
instructed to do otherwise.
Easier for Yourself
This manual is designed to ensure that the resistance system can be assembUed suceessfuUiy by
most peopb, However, it is important to realize
that the versatile resistance system has many
parts and that the assembly process will take
time, Most people find that by setting aside plenty
of time. assembly wiUigo smoothly.
, As you assemble the resistance system, make
sure all parts are oriented as shown in the drawings,
The included
AHen wrenches
ii--
the following tools (not included}
for assembly:
Two adjustable
Before beginning assembly, carefully read the
following information and instructions:
_and
are required
wrenches
One rubber mallet
One standard
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,
screwdriver
• One Philtips screwdriver
_._
_C__
Lubricant, such as grease or petroleum
and soapy water.
• For help identifying small parts, use the PART
IDENTIFICATION CHART. Note: Some small
jelly,
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,
parts may have been pre-attached for shipping, if
a part is not in the parts bag, check to see if it
has been pro-attached,
Before beginning assembly, make sure that
you have read and understand the informa,
tion in the box above.
92
75
Attach a Wheel (21) to the Base (1) with a 3/8" x
3 1/2" Bolt (90), three 3/8" SAE Washers (75),
and a 3/8" Nylon Jamnut (92). Do not overtighten the Jamnut; the Wheel must be able to turn
easily.
75
21
90
104
Attach the other Wheel (21} to the Base (!} in
the same manner.
104 ___j.
Attach two Plastic Feet (19) and two Large Plastic
Feet (20) to the Base (1) with four #8 x 3/4"
Screws (104).
6
2.
Attach the Upright (3) to the Base (1) with two
3/8" x 2 3/4" Carriage BoUts(88), two 3/8" x 3"
BoUts(87), and four 3/8" NyUonLocknuts (73) as
shown. Note: This step will be easier to complete if the Upright and Base are tipped on
their sides.
2
/
//
i
i °
ii
'° ii
87
73
73
88
Attach the Foot Hate (4) to the Upright (3) with
three 3/8" x 2 3/4" Carriage BoUts(88), three 3/8"
SAE Washers (75), and three 3/8" NyUon
Locknuts (73).
75
73
73
88
7
75
4,
insert the connector of the lower wire harness (A)
into the socket of the Upper Wire Harness (13),
The connector shouJd sJide easily into the
socket and snap into pJace, if the connector
does not slide easily and snap into place, turn the
connector over and then insert it,
4
6
78
Make sure that the connector and wure appear as
shown in the inset drawing, mFTHE CONNECTOR (S NOT (NSERTED PROPERLY, THE CONSOLE MAY BE DAMAGED WHEN THE POWER
mSTURNED ON.
PuJl the excess (ower wire harness (A_ out of
the Mech Assembly (6} and push it and the
U__per Wire Harness (J3) into the Up_
insert the Mech Assembly (6) into the Base (1),
Attach the Mech Assembly to the Upright (3) with
a 1/2" x 3" Carriage Bolt (79) and a 1/2" Nylon
Locknut (78), Do not tighten the Locknut yet.
Attach the Mech Assembly (6) to the Base (1)
with the four MIO Nylon Locknuts (71),
Tighten the 1/2" Nylon Locknut
1
71
(78}.
A
13
Press the Front Leg Foot (29) onto the bottom of
the Front Leg (31), Note that the front of the
Front Leg Foot is tatter than the back.
92
Attach the Leg Lever Bumper (30) to the Front
Leg (31) with a #8 x 3/4" Screw (104),
Attach the Bench Rail (23), with the hook on the
bottom, to the Front Leg (31) with two 3/8" x 2"
Carriage Bolts (91) and two 3/8" Nylon Jamnuts
(92),
8
Grease a 3/8" x 4" BoUt(86) using the incUuded
grease pack, Attach the Bench Rail (23) to the
Upright (3) with the BoUtand a 3/8" NyUonJamnut
(92), Make sure the BoJt is inserted through
the indicated hole in the Bench Rail. Do not
overtighten the Jamnut;
be able to pivot easity.
the Bench Rail must
Tighten the Storage Knob (26) into the Upright (3)
and the Bench Rail (23),
23
G rease
Grease a 3/8" x 2 3/4" BoUt(93), Orient the Leg
Lever (32) with the sUoton the side shown, Attach
the Leg Lever to the Front Leg (31) with the BoUt
and a 3/8" NyUon Locknut (73), Do not overtighten the Locknut; the Leg Lever must be able to
pivot easily.
io
Slot //o /
32t€//
t
73
///
/
Pull out the Seat Knob (43) as far as it wHUgo, and
set the Seat Carriage (48) on the Bench Rail (23),
48
LooseUy attach two 8mm MetaUSpacers (45), a
60mm MetaUSpacer (44), and two Bearing
WheeUs (46) to the center hoUesin the Seat
Carriage (48) with two M8 FUange Nuts (47) and
the M8 x 114mm Axle (102), Make sure that the
serrated edge of the Flange Nuts are against
the Seat Carriage.
102
47
23
While a second person presses down on the Seat
(41), hold the wheel assembly firmly against the
bottom of the Bench Rail (23) and properly tighten the M8 Flange Nuts (47), Make sure that
three threads are extending past the Nuts, and
that the wide sides of aH six Bearing WheeJs
(46} are pressed against the Bench Rait.
44
Engage the Seat Knob (not shown) into an
adjustment hole in the Bench Rail (23),
46
_5
Side
9
9,
Attach the Lat Tower (5) to the Upright (3) with
four 3/8" x 1" Screws (100) and four 3/8" Lock
Washers (74),
9
Hug the Upper Wire Harness (13) into the
Console (53), Push all of the excess wire into
the Upright (3}. Make sure the wire does not
get pinched. Attach the ConsoUe to the Upright
with two #8 x 1/2" Screws (82),
74 _
82
10, Attach two EyeboUts (51) to the Lat Tower
Crossbar (49) with two 5/16" Washers (76) and
two 5/16" NyUonLocknuts (107),
10
96
Attach the Lat Tower Crossbar (49) to the Lat
Tower (5) with two 3/8" x 2 1/2" Button BoUts(96),
two 3/8" SAE Washers (75), and the Crossbar
Cover (50), Make sure that the Eyebolts (51}
are oriented as shown in the inset drawing. If
they are not, turn the Lat Tower Crossbar
around and reattach it.
49
51
11, Attach a Large Pulley (17) and the Pulley Hate
(18) to the Upright (3) with an M12 x 62mm
Button BoUt(80) and an M12 NyUonLocknut (72),
Do not tighten the Locknut yet.
11
80
\
10
17
18
12, Pull the upper cable (B), which is attached inside
of the Mech Assembly (6), up between the
Upright (3) and the Pulley Hate (18),
12
Attach another Large Pulley (17) between the
Upright (3) and Pulley Hate (18) with an M12 x
62mm Button Bolt (80) and an M12 Nylon
Locknut (72), Make sure that the upper carte
(B} is between the two Pulleys.
8O
Tighten the M12 Nylon Locknuts
steps 11 and 12.
18
i
Hold the 1 1/2" Spacer (54) inside of the loop of
the upper cable (B), and between the Upright (3)
and the Pulley Hate (18), Attach the Spacer with
a 3/8" x 2 1/4" Screw (85), Make sure the ends
of the cable do not wrap around each other
below the Spacer and the Large Pulleys (!7}
used in steps 11 and 12 (see the CABLE DIAGRAM on page 18}.
6
13
83
55
57
56
(72) used in
Metal
Cover
83
75
13, Attach a Small Guide Spacer (56), a Large Guide
Spacer (57), and two Bar Guides (55) to the Lat
Tower (5) with a 3/8" x 6" Bolt (83), Do not tighten the BoJt yet.
61
Pull the upper cable (B) up between the Bar
Guides (55), Press the metal cover on the cable
into the groove in the Block Spacer (58), Attach a
Small Guide Spacer (56), the Block Spacer, the
two Bar Guides, a 3/8" SAE Washer (75), and the
two Tethers (61) to the Lat Tower (5) with another
3/8" x 6" Bolt (83), Do not tighten the Bott yet.
B
56
14, insert the Resistance Bar (9) between the Bar
Guides (55), and center it on the Block Spacer
(not shown),
58
61
73
Press a Pulley Bracket (10) onto the Resistance
Bar (9), Attach a Tether (61) to the Pulley Bracket
at the upper hole, with a 3/8" x 2 3/4" Bolt (93), a
3/8" SAE Washer (75), and a 3/8" Nylon Locknut
(73).
\
75
\
10
93
Repeat on the other side of the Resistance
Bar (9). Then, tighten the 318" x 8" Bolts (83)
used in step 13.
15
15, Hold a Large Pulley (17) inside of the upper cable
(B), Attach the Pulley to a Pulley Bracket (10)
with an M12 x 58mm Button Bolt (81) and an M12
Nylon Locknut (72), Make sure that the cable is
routed as shown in the CABLE DIAGRAM on
81
\
page 18.
11
16, HoUda Large Pulley (17) inside of the upper came
(B), Attach the Pulley to a Pulley Bracket (10)
with an M12 x 58mm Button BoUt(81) and an M12
Nybn Locknut (72), Make sure that the cabJe is
routed as shown in the CABLE DIAGRAM on
10
page 18.
B
Screw two 3/8" x 1 1/2" Tension Screws (106) into
the two Pulley Brackets (10) a coupb of turns,
Make sure the hexagonal holes in the Screws
are on the outside of the Brackets. Tighten the
two Screws an equal number of turns.
106
/
/
17
17, Attach the two Guard Hates (63) to the inside of
the Backrest Frame (36) with four #8 x 1/2"
Screws (82),
82
18, insert the rod on the Backrest Frame (36) into the
sbt in the Seat Carriage (48), Hold the Backrest
Frame vertically over the Seat Carriage and
slide the rod into the slot, as shown in the
inset drawing.
18
Rod
36
.Slot
48
19, Locate the Leg Lever CabJe (62}, which has two
ends that are the same bngth and a third end
that is bnger,
19
/
Route the longest end of the Leg Lever Cable
(62) through the hob in the Front Leg (31), and
attach it inside of the hob in the Leg Lever (32)
with a 3/8" x 2 1/2" Bolt (94), two 3/5' SAE
Washers (75), and a 3/5' Nylon Locknut (73),
32
62
94
32
\
31
62
75 /
75
12
20, Attach a 3 1/2" Pulley (89) inside of the hole in
the Front Leg (31) with a 3/8" x 3 1/2" Bolt (90),
two 1" Spacers (35), two 3/8" SAE Washers (75),
and a 3/8" Nylon Jamnut (92), Make sure the
Pultey is above the Leg Lever Cable (62}.
2O
9O
Slide the two free ends of the Leg Lever Cable
(62) onto the hook welded to the bottom of the
Bench Rail (23),
89
31
62
35
92
21, Slide two Foam Pads (28) onto the tube on the
Front Leg (31), Press two 3/4" Round inner Caps
(33) into the ends of the tube,
21
33
28
Repeat this step with the Leg Lever (32}.
28
32
22, Wrap a Short Cable (60) over a 3 1/2" Pulley
(89), Attach the Pulley to a High Pulley Housing
(52) with a 3/8" x 1 3/4" Button Bolt (25) and a
3/8" Nylon Locknut (73),
22
73
52
Repeat this step with the other Short Cable
(60} and High Pultey Housing (52}.
23, Adjust the tension on the upper cable (not shown)
as described in UPPER CABLE ADJUSTMENT
on the following page,
24. Make sure that all parts have been properly tightened, The use of the remaining parts will be explained in
ADJUSTMENTS, beginning on page 15,
Before using the resistance system, pull the long cable a few times to be sure that it moves smoothly over
the pulleys, if the cable does not move smoothly, find and correct the problem, IMPORTANT: If the cables
are not properly installed, they may be damaged when heavy resistance is used. See the CABLE
DIAGRAM on page 18 for proper cable routing.
13
UPPER CABLE ADJUSTMENT
After completing the assembly of the resistance system, the tension on the upper cable (B) will need to be
adjusted, Also, the upper cable can stretch slightly when it is first used, When this occurs, the upper cable tension will need to be readjusted, Follow the steps below to adjust the upper cable tension,
Connect the two Tension Gauges (109, 11O)
using the magnet,
J
Magnet
Hug in the resistance system as described in
PLUGGING iN THE RESISTANCE SYSTEM on
page 17, Use the Console (not shown) to adjust
the resistance setting of the system to the highest
setting, as described in ADJUSTING THE RESiSTANCE on page 16,
109
B
Squeeze the upper cable (B) together near a
Large Pulley (17), Hook the ends of the Tension
Gauges (109, 110) around the upper cable as
shown, Do not hook the ends of the Tension
17
Gauges around the Tether (61}; which is
attached to the back of the Pulley Bracket
(10).
B
Slide the Tension Gauges (109, 110) next to the
Large Pulley (17) as shown in the inset drawing,
Locate the 3/8" x 1 1/2" Tension Screw (106) on
each end of the Resistance Bar (9), Alternately
tighten each Screw one turn at a time until the
two Tension Gauges (109, 11O) are pulled apart
by the upper cable (B),
9
\
\
109
The upper cable tension is now properly adjusted,
110
14
ADJUSTMENTS
This section explains how to adjust the resistance system, See the EXERCISE GUiDELiNES on page 20 for
important information about how to get the most benefit from your exercise program, Also, see the accompanying exercise guide to see the correct form for each exercise,
Make sure all parts are properly tightened each time the resistance system is used, Replace worn parts immedio
ately, The resistance system can be cbaned with a damp cloth and a mild, non-abrasive detergent, Do not use
solvents, The resistance bar can be cbaned with a vinyl and rubber protectant, availabb at an automotive or
department store,
ATTACHING THE HIGH PULLEYS
51
To use a high pulley, slide the hook on the High
Pulley Housing (52) onto the Eyebolt (51), Attach the
end of the Short Cable (60) without the ball to the end
of the long cable (C) with a Cable Clip (64), Attach
the other high pultey in the same manner.
,
i
Remove the high putteys when not in use.
C
ADJUSTING
THE SEAT
The Seat (41) can be secured in any of four positions
on the Bench Rail (23), To move the Seat, pull the
Seat Knob (43) out as far as it will go, and slide the
Seat to the desired position, Engage the Seat Knob
into an adjustment hob in the Bench Rail, Note: It
may be necessary to !ift up on the Seat in order to
engage the Seat Knob.
41
48
To perform row exercises, the hip strap must be
attached to the long cable (see ATTACHING THE
ACCESSORIES on page 16), and the Seat Carriage
(48) must be able to roll along the Bench Rail (23),
First, remove the Backrest (40) from the Seat
Carriage (see ADJUSTING THE BACKREST on page
17), Then, pull the Seat Knob (43) out as far as it will
go, and turn the Knob so that the pin rests at the end
of the "L'oshaped slot (see the inset drawing),
23
Pin
15
43
ATTACHmNG
THEACCESSORmES
Toattacha ShortHandHe
(67)toa highpuHHey,
first
attachthehighpuHHey
totheresistance
system(see
ATTACHHNG
THEHHGH
PULLEYS
onpage15),Then,
attachtheShortHandHe
totheShortCabHe
(60)witha
CabHe
CHip
(64),
6O
TheLongHandles(notshown)andtheAnkleStrap
(notshown)canbeattachedtothelongcable(not
shown)withCableCHips
(64),AttachtheLegPress
Strap(notshown)to bothendsof thelongcable,orthe
LatBar(notshown)totheShortCables(60),withtwo
CableCHips,
67
ATTACHING
THELEGLEVER
C
TousetheLegLever(32),attachthetwoendsof the
LegLeverCable(62)totheendsofthe longcable(C)
withtwoCableClips(64),
/
/
/
DetachtheLegLeverCable(62)fromthe longcable
(C)whentheLegLever(32)is notin use,Storethe
endsoftheLegLeverCableonthehookunderthe
BenchRail(23),
Hook
ADJUSTING
THERESISTANCE
Tochangethe resistance
setting,pressthe+ / switch on the Console (53), The display will show the
current resistance setting, The resistance can be
increased up to 240 pounds,
Note: While the resistance setting is changing, the
motor wHHbe heard, To prevent damage to the
motor, do not pull any of the cables while the
resistance setting is changing.
Note: The resistance system uses progressive resistance, As the resistance bar begins to bend, the
amount of resistance wHHincrease graduaHHy,As the
bar bends further, the resistance wHHincrease rapidHy,
16
ADJUSTHNG THE BACKREST
Rod
The Backrest (40) can be used in a bveU position or
one of three inclined positions, To use the Backrest in
a bveU position, secure the Seat Carriage (48) to the
adjustment hob in the Bench Rail (23) next to the
Front Leg (31) (see ADJUSTING THE SEAT on page
15),
,'
;lot
,/
To use the Backrest (40) in an inclined position,
secure the Seat Carriage (48) to one of the other
three adjustment hobs in the Bench Rail (23), Rest
the Backrest against the Upright (3),
For row exercises, remove the Backrest (40), HoUd
the Backrest vertbaHy over the Seat (41) and Hftthe
rod out of the sbt in the Seat Carriage (48) (see the
inset drawing),
41
31
STORING THE RESISTANCE SYSTEM
To store the resistance system, slide the ends of the
Leg Lever CaMe (62) onto the hook on the bottom of
the Bench Rail (23), Secure the Seat (41) in the position cbsest to the Front Leg (31) (see ADJUSTING
THE SEAT on page 15), Next, remove the Storage
Knob (26) from the Upright (3), Lift the Front Leg
toward the Lat Tower Crossbar (49), and tighten the
Storage Knob into the side of the Upright and the
Bench Rail,
49
Hold in
this area
To move the resistance system, place the toe of your
shoe on the end of the Base (1) and hold the resist°
ance system in the indicated area, Tilt the resistance
system back onto the Wheels (21) and roll it to the
new location, Be careful not to let the Front Leg
(31} or Leg Lever (32) pinch your hands when you
tiIt the system back.
J
41
32
21
62
31
PLUGGING
IN THE RESISTANCE SYSTEM
Hug the indicated end of the Transformer (12) into
the Back Mech Cover (8), Hug the other end of the
Transformer into a 120-volt outlet, The motor may be
heard while the resistance system calibrates itself,
Important: Always plug in the transformer when
using the resistance system, and unplug the transformer when finished.
12
17
Hook
CABLE DIAGRAM
The cable diagram shows the proper routing of the
upper cable (B), Use the diagram to make sure that
the cable has been assembled correctly, if the cable
has not been correctly routed, the resistance system
will not function properly and damage may occur, The
numbers show the correct route for the cable, Make
sure that the ends of the cabJe do not wrap
around each other between positions 1 and 2, and
6 and 7.
7
\
\
/
18
•
TROUBLESHOOTING
CLEANING THE BAR GUIDES
Over time, dust may build up on the Bar Guides (55),
causing a squeaking noise as the resistance system
is used. Ufthis occurs, wipe off the Bar Guides with a
damp cUothand a mild, non-abrasive detergent. Do not
use soUvents.
ADJUSTING
THE RESISTANCE
When the resistance setting changes, the motor wHU
be heard. To prevent damage to the motor, do not
pull any of the cables while the resistance setting
is changing. Ufthe motor has difficuUty adjusting the
resistance UeveU
and no came is being pulled, there
may be too much tension on the upper came (B).
Adjust the tension as described beUow.
To decrease the tension on the upper cable (B), turn
the two 3/8" x 1 1/2" Tension Screws (106) twice,
counterclockwise. Select the desired resistance set-
106
ting. Repeat this step if necessary.
19
EXERCISE GUiDELiNES
THE FOUR BASmC TYPES OF WORKOUTS
PERSONALIZING
YOUR EXERCISE PROGRAM
Muscb Building
To increase the size and strength of your muscles,
push them close to their maximum capacity, Your muscues wHUcontinually adapt and grow as you progressiveUy increase 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 performed, (A "repetition" is one compbte cycb of an
exercise, such as one sit-up, A "set" is a series of
repetitions,)
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
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,
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
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 Training
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 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 exercise wiii reshape and strengthen your body, plus develop your heart and lungs,
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 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 accompanying this manual you wiii find photographs showing the
correct form for several exercises, and a list of the
muscles affected, See 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
ideaU resting periods are:
Rest for three minutes after each set for a muscle
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,
building workout.
Rest for one minute after each set for a toning workout.
STAYING MOTIVATED
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.
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 workouts. List the date, the exercises performed, the resist°
ance 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 exero
cise a regular and enjoyable part of your everyday life.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
include stretches for both your arms and bgs. Move
MUSCLE CHART
R
S
T
_V
W
X
21
A.
B.
C.
D.
E.
R
G.
H.
I.
J.
K.
L.
M.
N.
O.
P.
Q.
R.
S.
T.
U.
V.
W.
X.
Sternomastoid (neck)
Pectoralis Major (chest)
Biceps (front of arm)
Obliques (waist)
Brachioradials (forearm)
Hip Flexors (upper thigh)
Abductor (outer thigh)
Quadriceps (front of thigh)
Sartorius (front of thigh)
Tibialis Anterior (front of calf)
Soleus (front of calf)
Anterior Deltoid (shoulder)
RectusAbdominus (stomach)
Adductor (inner thigh)
Trapezius (upper back)
Rhomboideus (upper back)
Posterior Deltoid (shoulder)
Triceps (back of arm)
Latissimus Dorsi (mid back)
Spinae Erectors (lower back)
Gluteus Medius (hip)
Gluteus Maximus (buttocks)
Hamstring (back of leg)
Gastrocnemius (back of calf)
MONDAY
EXERCISE
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
Date:
/
/
AEROBIC EXERCISE
TUESDAY
Date:
/
/
EXERCISE
Date:
/
/
AEROBIC EXERCISE
Date:
/
FRUDAY
EXERCISE
Date:
/
/
Make photocopies of this page for scheduling and recording your workouts,
22
MONDAY
EXERCISE
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
WEIGHT
SETS
REPS
Date:
/
/
AEROBIC EXERCISE
TUESDAY
Date:
/
/
EXERCISE
Date:
/
/
AEROBIC EXERCISE
Date:
/
FRUDAY
EXERCISE
Date:
/
/
Make photocopies of this page for scheduling and recording your workouts,
23
PART iDENTiFiCATiON
CHART
See the drawings below to identify small parts used in assembly, The number in parentheses by each drawing is
the key number of the part, from the PART MST in the center of tMs manual, Note: Some smalt parts may
have been pre-attached. If a part is not in the parts bag, check to see if it has been pre-attached.
If a
part is missing, call toll-free 1-877-992-5999.
I
MIO Nylon Locknut
(71)
1/2" Nylon Locknut
3/8" Lock Washer (74) 5/16" Washer
(78)
(76)
M12 Nylon Locknut
I
M12 x 62ram Button Bolt (80)
1
3/8" x 2 1/2" Button Bolt (96)
(72)
/l
#8 x 1/2" Screw (82)
3/8" Nylon Locknut (73)
3/8" SAE
#8 x 3/4" Screw (104)
M12 x 58ram Button Bolt (81)
Washer
3/8"X 2 1/2" Bolt (94)
_
q
3/8" x 2 3/4" Bolt (93)
(75)
[q
3/8"x 3" Bolt (87) ]_V /
3/8" Nylon Jamnut (92)
3/8" x 1" Screw (100)
3/8" x 2 3/4" Carriage Bolt (88)
1
/
(
5/16" Nylon Locknut (107)
3/8" x 1 1/2" Tension Screw (106)
3/8"x 1 3/4" Button Bolt (25)
M8 Flange
1/2" x 3" Carriage
Fq
Nut (47)
/l
l
Bolt (79)
3/8"x 3 1/2" Bolt (90) I_
3/8,
x2lJ. Screw
f851
3/8" x 4" Bolt (86) I_
3/8"x 6" Bolt (83) I_l
LJ
PART LiST--Model
Key No.
Qty.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
1
1
1
1
1
1
1
1
1
2
4
1
1
2
2
2
4
1
2
2
2
2
1
2
2
1
2
4
1
1
1
1
4
2
2
1
2
1
1
1
1
1
1
3
6
6
2
1
1
1
2
2
1
1
2
2
1
1
1
No. 831.153991
Description
Base
Base Hate
Upright
Foot Hate
Lat Tower
Mech AssemMy
Front Mech Cover
Back Mech Cover
Resistance Bar
Pulley Bracket
1/4" x 5/8" Screw
Transformer
Upper Wire Harness
Pulley Pivot Bracket
Pivot Bracket Bushing
Small Pulley
Large Pulley
Pulley Hate
PUastic Foot
Large Hastic Foot
WheeU
2" Square Unner Cap
Bench Rail
1 1/2" x 3" Inner Cap
3/8" x 1 3/4" Button Bolt
Storage Knob
1 1/2" Round Inner Cap
Foam Pad
Front Leg Foot
Leg Lever Bumper
Front Leg
Leg Lever
3/4" Round Inner Cap
1 3/4" Square Inner Cap
1" Spacer
Backrest Frame
25mm Square Inner Cap
Backrest Cap
Backrest Backing
Backrest
Seat
Seat Backing
Seat Knob
60mm Metal Spacer
8mm Metal Spacer
Bearing Wheel
M8 Flange Nut
Seat Carriage
Lat Tower Crossbar
Crossbar Cover
Eyebolt
High Pulley Housing
Console
1 1/2" Spacer
Bar Guide
Small Guide Spacer
Large Guide Spacer
Block Spacer
Cable Guide
R0304A
Key No.
Qty.
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
#
#
#
#
#
2
2
1
2
4
1
1
2
2
2
2
6
4
13
4
18
2
4
1
1
2
2
8
2
2
1
1
2
5
3
3
2
6
3
1
2
2
4
4
2
4
2
1
5
5
2
2
2
1
1
1
1
2
1
1
1
1
1
1
Description
Short CaMe
Tether
Leg Lever CaMe
Guard Hate
CaMe CHp
AnHe Strap
Hip Strap
Short HandUe
Long HandUe
M6 NyUonLocknut
M8 NyUonLocknut
MIO NyUon Locknut
M12 Nybn Locknut
3/8" NyUon Locknut
3/8" Lock Washer
3/8" SAE Washer
5/16" VVasher
M6 Washer
1/2" NyUon Locknut
1/2" x 3" Carriage BoUt
M12 x 62mm Button BoUt
M12 x 58mm Button BoUt
#8 x 1/2" Screw
3/8" x 6" Bolt
MIO x 44mm Button Bolt
3/8" x 2 1/4" Screw
3/8" x 4" Bolt
3/8" x 3" Bolt
3/8" x 2 3/4" Carriage Bolt
3 1/2" Pulley
3/8" x 3 1/2" Bolt
3/8" x 2" Carriage Bolt
3/8" Nylon Jamnut
3/8" x 2 3/4" Bolt
3/8"x 2 1/2" Bolt
M8 x 104mm Button Bolt
3/8" x 2 1/2" Button Bolt
M4 x 20mm Screw
1/4" x 45mm Screw
M4 x 7mm Machine Screw
3/8" x 1" Screw
M4 x 5mm Round Head Screw
M8 x 114mm Axle
M4 x 16mm Screw
#8 x 3/4" Screw
M6 x 13mm Bolt
3/8" x 1 1/2" Tension Screw
5/16" Nylon Locknut
2" x 5" Inner Cap
Tension Gauge
Tension Gauge w/magnet
Lat Bar
Handgrip
Backrest Bumper
User's Manual
Exercise Guide
Exercise Decal
Large Allen Wrench
Small Allen 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 tolFfree 1o877o992o5999,
m
x
0
109_
50
112
110_
m
49
51
107
25
73
106
52
11
45
46
95
61
._
25
72
44
102
46
10
l
95
Z
56
_
_47
70
)'_"-105
1
64
45
36
105
82
61
54
10
8
44
97
46
24
75
34
"_
93
48
72
'
,'
106
!
Z
1O3
0m
88
23
97
84
6
_.
90
12
75
21
1
62
19
13
104
0
C0
0
4_
Get it fixed, at your home or ours!
Your Home
For repairin your home - of all major brand appliances,
or heating and cooling systems, no matter who made
For the replacement
parts, accessories,
lawn and garden equipment,
it, no matter who sold it!
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and items like garage door openers and water heaters.
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www.sears.com
®
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For repair of carry-in products like vacuums, lawn equipment.
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FULL ONE-YEAR
WARRANTY
For one year from the date of purchase, if failure occurs due to defect in materiaU or workmanship in
this RESISTANCE SYSTEM EXERCUSER, contact the nearest Sears Service Center throughout the
United States and Sears wHUrepair or repUace the RESISTANCE SYSTEM EXERCUSER, free of charge,
Parts wHUbe repUaced for five years, The resistance bar wHUbe repUaced for the Hfetime of the product,
This warranty does not appUy when the RESISTANCE SYSTEM EXERCUSER is used commercially or
for rental purposes; or if damage is caused by freight damage, abuse, misuse, improper or abnormal
usage or unauthorized repairs,
This warranty gives you specific legal rights, and you may also have other rights which va n, from state
to state,
Sears, Roebuck
,..
_..
Part No, 209555 RO304A
and Co., Dept 817WA, Hoffman
Estates, IL 60179
J
.j
Printed in Canada © 2004 ICON Health & Fitness, Inc,
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