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

User Manual: Weider 831153991 831153991 WEIDER WEIDER PLATINUM XP600 - Manuals and Guides View the owners manual for your WEIDER WEIDER PLATINUM XP600 #831153991. Home:Fitness Equipment Parts:Weider Parts:Weider WEIDER PLATINUM XP600 Manual

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Page Count: 27

ModMNo.831.153991

SerialNo.

WritetheseriaUnumberinthe

spaceaboveforfuturereference,

SeriaUNumberDecaU(underseat)

www.weiderplatinum.com

• AssemMy

• Adjustments

• Part List and Drawing

_k CAUTmON

Read all precautions and instruc-

tions in this manual before

using this equipment. Save this

manuaJ for future reference.

RESISTANCE SYSTEM EXERCISER

User's Manual

Sears, Roebuck and Co., Roffman Estates, IL 60179

TABLE OF CONTENTS

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

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

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

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

UPPER CABLE ADJUSTMENT .............................................................. 14

ADJUSTMENTS .......................................................................... 15

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

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

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

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

LiMiTED WARRANTY .............................................................. Back Cover

Note: A PART iDENTiFiCATiON CHART and a PART LiST/EXPLODED DRAVVHNGare attached in the center of

this manual, Remove the PART iDENTiFiCATiON CHART and PART LiST/EXPLODED DRAWING before begin-

ning assembly,

WARNING DECAL PLACEMENT

Misuse of this product may result in serious injury,

Read user's manual and follow aHwarnings

and operating instructions prior to use.

Do not allow children on or around machine.

• Replace mabemif damaged, illegible, or removed.

iMPORTANT PRECAUTIONS

AWARN! NG: Toreducethedskofserious_ni,ry,readthere,owingimportontpreeaut_ons

before using the resistance system.

1. Read all instructions in this manual before

using the resistance system. Use the resist-

ance system onJy as described in this manual

2. it is the responsibility of the owner to ensure

that all users of the resistance system are

adequateJy informed of aJl precautions.

3. The resistance system is intended for home

use only. Do not use the resistance system in

any commercial, rental, or institutional setting.

11. Pull on the lower cable only while sitting on

the bench or standing on the base pJate. Pull

on the high cabJes only while sitting on the

bench, with the seat in one of the three posi-

tions closest to the upright base, or white

standing on the base pJate.

12. The resistance system is designed to be

used with the incJuded resistance. Do not

use the resistance system with any other

type of resistance.

4. Use the resistance system only on a level 13. Always disconnect the lat bar from the high

surface. Cover the fJoor beneath the resist- cables when performing an e×ercise that

ance system to protect the fJoor, does not require it.

5. Make sure that aH parts are properly tight-

ened each time the resistance system is

used. Replace any worn parts immediately.

14. Make sure the storage knob is in place and

fully tightened each time the resistance sys-

tem is used.

6. Keep children under 12 and pets away from 15. Make sure that the cables remain on the pul-

the resistance system at aH times, leys at aH times, if the cables bind as you are

e×ereising, stop immediately and make sure

7. Keep hands and feet away from moving parts, that the cables are on the pulleys.

8. Always wear athletic shoes for foot protec-

tion while exercising.

16. Do not pull on the cables while the resist-

ance level is being adjusted.

9. The resistance system is designed to sup- 17. if you feel pain or dizziness while exercising,

port a maximum user weight of 360 pounds, stop immediately and begin cooling down.

16. The crossbar on the top frame is not

designed to be used for pull-up exercises. Do

not hang on the crossbar.

AWAF{NiNG: Beforebeginningthisoranyexereiseprogram,consultyou,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.

BEFORE YOU BFGmN

Thank you for selecting the innovative WELDER®

PLATINUM XP600 resistance system, The resistance

system offers a selection of stations designed to devel-

op every major muscle group of the body, Whether your

goal is to tone your body, build dramatic muscle size

and strength, or improve your cardiovascular system,

the resistance system will help you to achieve the spe°

cific results you want,

For your benefit, read this manuaJ carefully before

using the resistance system, if you have questions

after reading this manual, call 1-800-4-MYoHOME ®

(1°800°469°4663), To help us assist you, please note

the product model number and serial number before

calling, The model number is 831,153991, 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,

ASSEMBLED

DiMENSiONS:

Height: 82 in,

Width: 66 in,

Depth: 80 in,

Crossbar

High Pulley

Console

Upright

Lat Bar

Bar

Storage Knob

Backrest

Foot Hate

Low Pulley

Seat

Leg Lever

Base Hate

Seat Knob

MakeThings Easier for Yourself

This manual is designed to ensure that the resist-

ance system can be assembUed suceessfuUiy by

most peopb, However, it is important to realize

that the versatile resistance system has many

parts and that the assembly process will take

time, Most people find that by setting aside plenty

of time. assembly wiUigo smoothly.

Before beginning assembly, carefully read the

following information and instructions:

Assembly requires two persons,

Place all parts in a cleared area and remove the

packing materials, Do not dispose of the packing

materials until assembly is completed,

•For help identifying small parts, use the PART

IDENTIFICATION CHART. Note: Some small

parts may have been pre-attached for shipping, if

a part is not in the parts bag, check to see if it

has been pro-attached,

Tighten all parts as you assemble them, unless

instructed to do otherwise.

,As you assemble the resistance system, make

sure all parts are oriented as shown in the draw-

ings,

The included AHen wrenches ii-- _and

the following tools (not included} are required

for assembly:

Two adjustable wrenches

One rubber mallet

One standard screwdriver _._

• One Philtips screwdriver _C__

Lubricant, such as grease or petroleum jelly,

and soapy water.

Assembly wiii be more convenient if you have a

socket set, a set of open-end or closed-end

wrenches, or a set of ratchet wrenches,

Before beginning assembly, make sure that

you have read and understand the informa,

tion in the box above.

Attach a Wheel (21) to the Base (1) with a 3/8" x

3 1/2" Bolt (90), three 3/8" SAE Washers (75),

and a 3/8" Nylon Jamnut (92). Do not overtight-

en the Jamnut; the Wheel must be able to turn

easily.

Attach the other Wheel (21} to the Base (!} in

the same manner.

Attach two Plastic Feet (19) and two Large Plastic

Feet (20) to the Base (1) with four #8 x 3/4"

Screws (104).

104 ___j.

92 75

104

2. 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 com-

plete if the Upright and Base are tipped on

their sides.

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).

i i i

i °

'° ii 87

4, 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,

Make sure that the connector and wure appear as

shown in the inset drawing, mFTHE CONNEC-

TOR (S NOT (NSERTED PROPERLY, THE CON-

SOLE MAY BE DAMAGED WHEN THE POWER

mSTURNED ON.

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 (78}.

Press the Front Leg Foot (29) onto the bottom of

the Front Leg (31), Note that the front of the

Front Leg Foot is tatter than the back.

Attach the 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),

6 78

71 A

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; the Bench Rail must

be able to pivot easity.

Tighten the Storage Knob (26) into the Upright (3)

and the Bench Rail (23),

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 overtight-

en the Locknut; the Leg Lever must be able to

pivot easily.

Pull out the Seat Knob (43) as far as it wHUgo, and

set the Seat Carriage (48) on the Bench Rail (23),

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.

While a second person presses down on the Seat

(41), hold the wheel assembly firmly against the

bottom of the Bench Rail (23) and properly tight-

en the M8 Flange Nuts (47), Make sure that

three threads are extending past the Nuts, and

that the wide sides of aH six Bearing WheeJs

(46} are pressed against the Bench Rait.

Engage the Seat Knob (not shown) into an

adjustment hole in the Bench Rail (23),

G rease

32t€// Slot //o /

///

102

44 46

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),

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),

10, Attach two EyeboUts (51) to the Lat Tower

Crossbar (49) with two 5/16" Washers (76) and

two 5/16" NyUonLocknuts (107),

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.

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.

74 _

10 96

80 \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),

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.

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 DIA-

GRAM on page 18}.

Tighten the M12 Nylon Locknuts (72) used in

steps 11 and 12.

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 tight-

en the BoJt yet.

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.

14, insert the Resistance Bar (9) between the Bar

Guides (55), and center it on the Block Spacer

(not shown),

Press a Pulley Bracket (10) onto the Resistance

Bar (9), Attach a Tether (61) to the Pulley Bracket

at the upper hole, with a 3/8" x 2 3/4" Bolt (93), a

3/8" SAE Washer (75), and a 3/8" Nylon Locknut

(73).

Repeat on the other side of the Resistance

Bar (9). Then, tighten the 318" x 8" Bolts (83)

used in step 13.

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

page 18.

56 58

Metal 83

Cover 75

\75

\10

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

page 18.

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.

17, Attach the two Guard Hates (63) to the inside of

the Backrest Frame (36) with four #8 x 1/2"

Screws (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.

19, Locate the Leg Lever CabJe (62}, which has two

ends that are the same bngth and a third end

that is bnger,

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),

106

Rod

32\

94 62

75 /

.Slot

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}.

Slide the two free ends of the Leg Lever Cable

(62) onto the hook welded to the bottom of the

Bench Rail (23),

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,

Repeat this step with the Leg Lever (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),

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,

73 52

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.

UPPER CABLE ADJUSTMENT

After completing the assembly of the resistance system, the tension on the upper cable (B) will need to be

adjusted, Also, the upper cable can stretch slightly when it is first used, When this occurs, the upper cable ten-

sion will need to be readjusted, Follow the steps below to adjust the upper cable tension,

Connect the two Tension Gauges (109, 11O)

using the magnet,

Hug in the resistance system as described in

PLUGGING iN THE RESISTANCE SYSTEM on

page 17, Use the Console (not shown) to adjust

the resistance setting of the system to the highest

setting, as described in ADJUSTING THE RESiS-

TANCE on page 16,

Squeeze the upper cable (B) together near a

Large Pulley (17), Hook the ends of the Tension

Gauges (109, 110) around the upper cable as

shown, Do not hook the ends of the Tension

Gauges around the Tether (61}; which is

attached to the back of the Pulley Bracket

(10).

Slide the Tension Gauges (109, 110) next to the

Large Pulley (17) as shown in the inset drawing,

Locate the 3/8" x 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),

The upper cable tension is now properly adjusted,

Magnet

109

110

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 accompany-

ing exercise guide to see the correct form for each exercise,

Make sure all parts are properly tightened each time the resistance system is used, Replace worn parts immedio

ately, The resistance system can be cbaned with a damp cloth and a mild, non-abrasive detergent, Do not use

solvents, The resistance bar can be cbaned with a vinyl and rubber protectant, availabb at an automotive or

department store,

ATTACHING THE HIGH PULLEYS

To use a high pulley, slide the hook on the High

Pulley Housing (52) onto the Eyebolt (51), Attach the

end of the Short Cable (60) without the ball to the end

of the long cable (C) with a Cable Clip (64), Attach

the other high pultey in the same manner.

Remove the high putteys when not in use.

ADJUSTING THE SEAT

The Seat (41) can be secured in any of four positions

on the Bench Rail (23), To move the Seat, pull the

Seat Knob (43) out as far as it will go, and slide the

Seat to the desired position, Engage the Seat Knob

into an adjustment hob in the Bench Rail, Note: It

may be necessary to !ift up on the Seat in order to

engage the Seat Knob.

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),

51 ,

Pin 43

ATTACHmNGTHEACCESSORmES

ToattachaShortHandHe(67)toahighpuHHey,first

attachthehighpuHHeytotheresistancesystem(see

ATTACHHNGTHEHHGHPULLEYSonpage15),Then,

attachtheShortHandHetotheShortCabHe(60)witha

CabHeCHip(64),

TheLongHandles(notshown)andtheAnkleStrap

(notshown)canbeattachedtothelongcable(not

shown)withCableCHips(64),AttachtheLegPress

Strap(notshown)to bothendsof thelongcable,orthe

LatBar(notshown)totheShortCables(60),withtwo

CableCHips,

ATTACHINGTHELEGLEVER

TousetheLegLever(32),attachthetwoendsof the

LegLeverCable(62)totheendsofthelongcable(C)

withtwoCableClips(64),

DetachtheLegLeverCable(62)fromthelongcable

(C)whentheLegLever(32)isnotinuse,Storethe

endsoftheLegLeverCableonthehookunderthe

BenchRail(23),

ADJUSTINGTHERESISTANCE

Tochangetheresistancesetting,pressthe+/-

switch on the Console (53), The display will show the

current resistance setting, The resistance can be

increased up to 240 pounds,

Note: While the resistance setting is changing, the

motor wHHbe heard, To prevent damage to the

motor, do not pull any of the cables while the

resistance setting is changing.

Note: The resistance system uses progressive resist-

ance, As the resistance bar begins to bend, the

amount of resistance wHHincrease graduaHHy,As the

bar bends further, the resistance wHHincrease rapidHy,

Hook

ADJUSTHNG THE BACKREST

The Backrest (40) can be used in a bveU position or

one of three inclined positions, To use the Backrest in

a bveU position, secure the Seat Carriage (48) to the

adjustment hob in the Bench Rail (23) next to the

Front Leg (31) (see ADJUSTING THE SEAT on page

15),

To use the Backrest (40) in an inclined position,

secure the Seat Carriage (48) to one of the other

three adjustment hobs in the Bench Rail (23), Rest

the Backrest against the Upright (3),

For row exercises, remove the Backrest (40), HoUd

the Backrest vertbaHy over the Seat (41) and Hftthe

rod out of the sbt in the Seat Carriage (48) (see the

inset drawing),

STORING THE RESISTANCE SYSTEM

To store the resistance system, slide the ends of the

Leg Lever CaMe (62) onto the hook on the bottom of

the Bench Rail (23), Secure the Seat (41) in the posi-

tion cbsest to the Front Leg (31) (see ADJUSTING

THE SEAT on page 15), Next, remove the Storage

Knob (26) from the Upright (3), Lift the Front Leg

toward the Lat Tower Crossbar (49), and tighten the

Storage Knob into the side of the Upright and the

Bench Rail,

To move the resistance system, place the toe of your

shoe on the end of the Base (1) and hold the resist°

ance system in the indicated area, Tilt the resistance

system back onto the Wheels (21) and roll it to the

new location, Be careful not to let the Front Leg

(31} or Leg Lever (32) pinch your hands when you

tiIt the system back.

PLUGGING IN THE RESISTANCE SYSTEM

Hug the indicated end of the Transformer (12) into

the Back Mech Cover (8), Hug the other end of the

Transformer into a 120-volt outlet, The motor may be

heard while the resistance system calibrates itself,

Important: Always plug in the transformer when

using the resistance system, and unplug the trans-

former when finished.

Rod

,' ;lot

Hold in

this area

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.

/•

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 UeveUand 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-

ting. Repeat this step if necessary.

106

EXERCISE GUiDELiNES

THE FOUR BASmC TYPES OF WORKOUTS

Muscb Building

To increase the size and strength of your muscles,

push them close to their maximum capacity, Your mus-

cues wHUcontinually adapt and grow as you progres-

siveUyincrease the intensity of your exercise, You can

adjust the intensity bveU of an individuaU exercise in

two ways:

*by changing the amount of resistance used

*by changing the number of repetitions or sets per-

formed, (A "repetition" is one compbte cycb of an

exercise, such as one sit-up, A "set" is a series of

repetitions,)

The proper amount of resistance for each exercise

depends upon the individual user, You must gauge

your limits and select the amount of resistance that is

right for you, Begin with 3 sets of 8 repetitions for each

exercise you perform, Rest for 3 minutes after each

set, When you can complete 3 sets of 12 repetitions

without difficulty, increase the amount of resistance,

Toning

You can tone your muscles by pushing them to a mod-

erate percentage of their capacity, Select a moderate

amount of resistance and increase the number of rep-

etitions in each set. Complete as many sets of 15 to

20 repetitions as possible without discomfort, Rest for

1 minute after each set, Work your muscles by com-

pleting more sets rather than by using high amounts of

resistance,

Weight Loss

To lose weight, use a low amount of resistance and

increase the number of repetitions in each set,

Exercise for 20 to 30 minutes, resting for a maximum

of 30 seconds between sets,

Cross Training

Cross training is an efficient way to get a complete and

well-balanced fitness program, An example of a bal-

anced program is:

*Plan strength training workouts on Monday,

Wednesday, and Friday,

*Plan 20 to 30 minutes of aerobic exercise, such as

running on a treadmill or riding on an elliptical or

exercise cycle, on Tuesday and Thursday,

*Rest from both strength training and aerobic exercise

for at bast one full day each week to give your body

time to regenerate,

The combination of strength training and aerobic exer-

cise wiii reshape and strengthen your body, plus devel-

op your heart and lungs,

PERSONALIZING YOUR EXERCISE PROGRAM

Determining the exact length of time for each workout,

as well as the number of repetitions or sets completed,

is an individual matter, it is important to avoid overdo-

ing it during the first few months of your exercise pro-

gram, You should progress at your own pace and be

sensitive to your body's signals, if you experience pain

or dizziness at any time while exercising, stop immedi-

ately and begin cooling down, Find out what is wrong

before continuing. Remember that adequate rest and a

proper diet are important factors in any exercise pro-

gram,

WARMING UP

Begin each workout with 5 to 10 minutes of stretching

and light exercise to warm up, Warming up prepares

your body for more strenuous exercise by increasing

circulation, raising your body temperature and deliver-

ing more oxygen to your muscles,

WORKING OUT

Each workout should include 6 to 10 different exercis-

es, Select exercises for every major muscle group,

emphasizing areas that you want to develop most, To

give balance and variety to your workouts, vary the

exercises from session to session,

Schedule your workouts for the time of day when your

energy level is the highest, Each workout should be

followed by at bast one day of rest, Once you find the

schedule that is right for you, stick with it,

EXERCISE FORM

Maintaining proper form is an essential part of an

effective exercise program, This requires moving

through the full range of motion for each exercise, and

moving only the appropriate parts of the body,

Exercising in an uncontrolled manner will leave you

feeling exhausted, On the exercise guide accompany-

ing this manual you wiii find photographs showing the

correct form for several exercises, and a list of the

muscles affected, 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,

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

building workout.

Rest for one minute after each set for a toning work-

out.

Rest for 30 seconds after each set for a weight bss

workout.

Han to spend the first coupb of weeks familiarizing

yourseUf with the equipment and barning the proper

form for each exercise.

COOLING DOWN

End each workout with 5 to 10 minutes of stretching.

include stretches for both your arms and bgs. Move

slowly as you stretch and do not bounce, Ease into

each stretch gradually and go only as far as you can

without strain, Stretching at the end of each workout

is an effective way to increase flexibility,

STAYING MOTIVATED

For motivation, keep a record of each workout. The

chart on pages 22 and 23 of this manual can be phoo

tocopied and used to schedule and record your work-

outs. List the date, the exercises performed, the resist°

ance used, and the numbers of sets and repetitions

completed. Record your weight and key body meas-

urements at the end of every month. Remember, the

key to achieving the greatest results is to make exero

cise a regular and enjoyable part of your everyday life.

MUSCLE CHART

A. Sternomastoid (neck)

B. Pectoralis Major (chest)

C. Biceps (front of arm)

D. Obliques (waist)

E. Brachioradials (forearm)

R Hip Flexors (upper thigh)

G. Abductor (outer thigh)

H. Quadriceps (front of thigh)

I. Sartorius (front of thigh)

J. Tibialis Anterior (front of calf)

K. Soleus (front of calf)

L. Anterior Deltoid (shoulder)

M. RectusAbdominus (stomach)

N. Adductor (inner thigh)

O. Trapezius (upper back)

P. Rhomboideus (upper back)

Q. Posterior Deltoid (shoulder)

R. Triceps (back of arm)

S. Latissimus Dorsi (mid back)

T. Spinae Erectors (lower back)

U. Gluteus Medius (hip)

V. Gluteus Maximus (buttocks)

W. Hamstring (back of leg)

X. Gastrocnemius (back of calf)

MONDAY EXERCISE WEIGHT SETS REPS

Date:

/ /

TUESDAY

Date:

/ /

AEROBIC EXERCISE

EXERCISE WEIGHT SETS REPS

Date:

/ /

Date:

AEROBIC EXERCISE

FRUDAY EXERCISE WEIGHT SETS REPS

Date:

/ /

Make photocopies of this page for scheduling and recording your workouts,

MONDAY EXERCISE WEIGHT SETS REPS

Date:

/ /

TUESDAY

Date:

/ /

AEROBIC EXERCISE

EXERCISE WEIGHT SETS REPS

Date:

/ /

Date:

AEROBIC EXERCISE

FRUDAY EXERCISE WEIGHT SETS REPS

Date:

/ /

Make photocopies of this page for scheduling and recording your workouts,

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.

MIO Nylon Locknut (71)

3/8" Lock Washer (74) 5/16" Washer (76)

#8 x 1/2" Screw (82)

#8 x 3/4" Screw (104)

3/8" x 1" Screw (100)

(

3/8" SAE

Washer (75)

1/2" Nylon Locknut (78)

M12 Nylon Locknut (72)

3/8" Nylon Locknut (73) _

I M12 x 58ram Button Bolt (81)

I M12 x 62ram Button Bolt (80)

1 3/8" x 2 1/2" Button Bolt (96)

/l 3/8"X 2 1/2" Bolt (94)

3/8" x 2 3/4" Bolt (93)

3/8" Nylon Jamnut (92)

5/16" Nylon Locknut (107)

3/8"x 3" Bolt (87) ]_V /

3/8" x 2 3/4" Carriage Bolt (88) 1

3/8" x 1 1/2" Tension Screw (106)

3/8"x 1 3/4" Button Bolt (25) M8 Flange Nut (47) /l

l 3/8,x2lJ.Screwf851

1/2" x 3" Carriage Bolt (79)

3/8"x 3 1/2" Bolt (90) I_

3/8" x 4" Bolt (86) I_

3/8"x 6" Bolt (83) I_l

PART LiST--Model No. 831.153991 R0304A

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

1 1 Base 60 2 Short CaMe

2 1 Base Hate 61 2 Tether

3 1 Upright 62 1 Leg Lever CaMe

4 1 Foot Hate 63 2 Guard Hate

5 1 Lat Tower 64 4 CaMe CHp

6 1 Mech AssemMy 65 1 AnHe Strap

7 1 Front Mech Cover 66 1 Hip Strap

8 1 Back Mech Cover 67 2 Short HandUe

9 1 Resistance Bar 68 2 Long HandUe

10 2 Pulley Bracket 69 2 M6 NyUonLocknut

11 4 1/4" x 5/8" Screw 70 2 M8 NyUonLocknut

12 1 Transformer 71 6 MIO NyUon Locknut

13 1 Upper Wire Harness 72 4 M12 Nybn Locknut

14 2 Pulley Pivot Bracket 73 13 3/8" NyUonLocknut

15 2 Pivot Bracket Bushing 74 4 3/8" Lock Washer

16 2 Small Pulley 75 18 3/8" SAE Washer

17 4 Large Pulley 76 2 5/16" VVasher

18 1 Pulley Hate 77 4 M6 Washer

19 2 PUasticFoot 78 1 1/2" NyUon Locknut

20 2 Large Hastic Foot 79 1 1/2" x 3" Carriage BoUt

21 2 WheeU 80 2 M12 x 62mm Button BoUt

22 2 2" Square Unner Cap 81 2 M12 x 58mm Button BoUt

23 1 Bench Rail 82 8 #8 x 1/2" Screw

24 2 1 1/2" x 3" Inner Cap 83 2 3/8" x 6" Bolt

25 2 3/8" x 1 3/4" Button Bolt 84 2 MIO x 44mm Button Bolt

26 1 Storage Knob 85 1 3/8" x 2 1/4" Screw

27 2 1 1/2" Round Inner Cap 86 1 3/8" x 4" Bolt

28 4 Foam Pad 87 2 3/8" x 3" Bolt

29 1 Front Leg Foot 88 5 3/8" x 2 3/4" Carriage Bolt

30 1 Leg Lever Bumper 89 3 3 1/2" Pulley

31 1 Front Leg 90 3 3/8" x 3 1/2" Bolt

32 1 Leg Lever 91 2 3/8" x 2" Carriage Bolt

33 4 3/4" Round Inner Cap 92 6 3/8" Nylon Jamnut

34 2 1 3/4" Square Inner Cap 93 3 3/8" x 2 3/4" Bolt

35 2 1" Spacer 94 1 3/8"x 2 1/2" Bolt

36 1 Backrest Frame 95 2 M8 x 104mm Button Bolt

37 2 25mm Square Inner Cap 96 2 3/8" x 2 1/2" Button Bolt

38 1 Backrest Cap 97 4 M4 x 20mm Screw

39 1 Backrest Backing 98 4 1/4" x 45mm Screw

40 1 Backrest 99 2 M4 x 7mm Machine Screw

41 1 Seat 100 4 3/8" x 1" Screw

42 1 Seat Backing 101 2 M4 x 5mm Round Head Screw

43 1 Seat Knob 102 1 M8 x 114mm Axle

44 3 60mm Metal Spacer 103 5 M4 x 16mm Screw

45 6 8mm Metal Spacer 104 5 #8 x 3/4" Screw

46 6 Bearing Wheel 105 2 M6 x 13mm Bolt

47 2 M8 Flange Nut 106 2 3/8" x 1 1/2" Tension Screw

48 1 Seat Carriage 107 2 5/16" Nylon Locknut

49 1 Lat Tower Crossbar 108 1 2" x 5" Inner Cap

50 1 Crossbar Cover 109 1 Tension Gauge

51 2 Eyebolt 110 1 Tension Gauge w/magnet

52 2 High Pulley Housing 111 1 Lat Bar

53 1 Console 112 2 Handgrip

54 1 1 1/2" Spacer 113 1 Backrest Bumper

55 2 Bar Guide # 1 User's Manual

56 2 Small Guide Spacer # 1 Exercise Guide

57 1 Large Guide Spacer # 1 Exercise Decal

58 1 Block Spacer # 1 Large Allen Wrench

59 1 Cable Guide # 1 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,

45 46

95 44

102 46

_ 70

_47

)'_"-105

105

24 48

75 34 "_ '

_. 75

62 19 104

51 25

50 112

107

106

._ 72

109_

110_

897

1O3

93 72

,' 106

Get it fixed, at your home or ours!

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.

1-800-4-MY-HOME ® Anytime, day or night

(1-800-469-4663) (U.S.A. and Canada)

www.sears.com www.sears.ca

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 reparaci6n a domicilio, y para ordenar piezas:

1-888-SU-HOGAR sM (1-888-784-6427)

CeRegistered Trademark /TMTrademark /SMService Mark of Sears, Roebuck and Co.

CbMama Registrada /1MMarca de F&brica /SNMarca de Servicio de Sears, Roebuck and Co.

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 repUacedfor the Hfetime of the product,

This warranty does not appUywhen the RESISTANCE SYSTEM EXERCUSER is used commercially or

for rental purposes; or if damage is caused by freight damage, abuse, misuse, improper or abnormal

usage or unauthorized repairs,

This warranty gives you specific legal rights, and you may also have other rights which va n,from state

to state,

Sears, Roebuck and Co., Dept 817WA, Hoffman Estates, IL 60179

,.. J

_.. .j

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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