k CAUTmON RESISTANCE SYSTEM EXERCISER User`s Manual
Contents
1. Model No 831 153991 Serial No Write the serial number in the space above for future reference XPG RESISTANCE SYSTEM EXERCISER User s Manual www weiderplatinum com e Assembly e Adjustments e Part List and Drawing 44 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 OF CONTENTS WARNING DECAE PLACEMENT w zcopecaceevag arar es teas de beta Gh ake BAM ee AAA a A 3 IMPORTANT PRECAUTIONS eii i vice tonite o Soke eae ee Ge pane ene foal Laie 4 BEFORE YOU BEGIN cout tare OF opp A tps RS A EAS A doe AA eae PEL 5 ASSEMBEY ur a rd e Sid Ale A a a Ni ate Sad cs Mo hee Soha Ae 6 UPPER CABLE ADJUSTMENT soccoojaten ove tina ae ae ic ad 2S dey Ted diia 14 ADJUSTMENTS id anata Qt petit e ele det TEO 15 GABLE DIAGRAM Monta a i an rch o a hs 18 TROUBLESHOOTING ais a A mae daa wh eae hg echt Rose a ie 19 EXERGISE GUIDELINES n ren acto iaa ere nee aan cee AAA 20 ORDERING REPLACEMENT PARTS ocio oia tata ag owe OW Yeni eeu eae Back Cover EIMITED WARRAN TE sita aaa rat a Ween ele Sasa ee Pa aa anise a adh see dott Back Cover Note A PART IDENTIFICATION CHART2. Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Crossbar High Pulley Lat Bar Upright Resistance Bar Storage Knob Backrest Foot Plate Low Pulley Base Plate Seat Knob ASSEM Make Things Easier for Yourself This manual is designed to ensure that the resist ance system can be assembled successfully by most people However it is important to realize that the versatile resistance system has many parts and that the assembly process will take gt time Most people find that by setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the following information and instructions e Assembly requires two persons e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed For help identifying small parts use the PART IDENTIFICATION CHART Note Some small parts may have been pre attached for shipping If a part is not in the parts bag check to see if it has been pre attached 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
3. TU ug the indicated end of the Transformer 12 into the Back Mech Cover 8 Plug the other end of the Transformer into a 120 volt outlet The motor may be heard while the resistance system calibrates itself portant Always plug in the transformer when using the resistance system and unplug the trans former when finished 17 CA IAGRAM 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 cable do not wrap around each other between positions 1 and 2 and 6 and 7 18 Upper Cable B TROU SHOOTING 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 If this occurs wipe off the Bar Guides with a damp cloth and a mild non abrasive detergent Do not use solvents ADJUSTING THE RESISTANCE When the resistance setting changes the motor will be heard To prevent damage to the motor do not pull any of the cables while the resistance setting is changing If the motor has difficulty adjusting the resistance lev
4. 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 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 Pulley Housing 52 Adjust the tension on the upper cable not shown as described in UPPER CABLE ADJUSTMENT on the following page 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 CAB DIAGRAM on page 18 for proper cable routing 13 E 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
5. Washer 75 3 8 Nylon Jamnut oo ra E Se 5 16 Nylon Locknut 107 M8 Flange Nut 47 Ol 3 8 x 2 1 2 Button Bolt 96 M12 Nylon Locknut 72 3 8 x 2 1 2 Bolt 94 3 8 Nylon Locknut 73 3 8 x 2 3 4 Bolt 93 3 8 x 3 Bolt 87 3 8 x 2 3 4 Carriage Bolt 88 1 2 x 3 Carriage Bolt 79 3 8 x 3 1 2 Bolt 90 3 8 x 4 Bolt 86 wel MW M8 x 114mm Axle 102 3 8 x 6 Bolt 83 PART Key No Qty Description 1 1 Base 2 1 Base Plate 3 1 Upright 4 1 Foot Plate 5 1 Lat Tower 6 1 Mech Assembly 7 1 Front Mech Cover 8 1 Back Mech Cover 9 1 Resistance Bar 10 2 Pulley Bracket 11 4 1 4 x 5 8 Screw 12 1 Transformer 13 1 Upper Wire Harness 14 2 Pulley Pivot Bracket 15 2 Pivot Bracket Bushing 16 2 Small Pulley 17 4 Large Pulley 18 1 Pulley Plate 19 2 Plastic Foot 20 2 Large Plastic Foot 21 2 Wheel 22 2 2 Square Inner Cap 23 1 Bench Rail 24 2 1 1 2 x 3 Inner Cap 25 2 3 8 x 1 3 4 Button Bolt 26 1 Storage Knob 27 2 1 1 2 Round Inner Cap 28 4 Foam Pad 29 1 Front Leg Foot 30 1 Leg Lever Bumper 31 1 Front Leg 32 1 Leg Lever 33 4 3 4 Round Inner Cap 34 2 1 3 4 Square Inner Cap 35 2 1 Spacer 36 1 Backrest Frame 37 2 25mm Squar
6. 1 Connect the two Tension Gauges 109 110 using the magnet 2 Plug 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 3 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 109 110 are pulled apart by the upper cable B The upper cable tension is now properly adjusted 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 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 immedi ately The resistance system can be cleaned with a damp cloth and a mild
7. body meas urements at the end of every month Remember the key to achieving the greatest results is to make exer cise a regular and enjoyable part of your everyday life MUSCLE CHART 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 Rectus Abdominus 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 A B C D E F G H l J K E M N O P Q R S T U V W xX MONDAY Date TUESDAY Date WEDNESDAY Date THURSDAY Date I FRIDAY Date EXERCISE WEIGHT SETS REPS AEROBIC EXERCISE AEROBIC EXERCISE EXERCISE WEIGHT SETS REPS Make photocopies of this page for scheduling and recording your wo 22 kouts MONDAY Date TUESDAY Da
8. not overtighten the Jamnut the Bench Rail must be able to pivot easily Tighten the Storage Knob 26 into the Upright 3 and the Bench Rail 23 7 Grease a 3 8 x 2 3 4 Bolt 93 Orient the Leg Lever 32 with the slot on the side shown Attach the Leg Lever to the Front Leg 31 with the Bolt and a 3 8 Nylon Locknut 73 Do not overtight en the Locknut the Leg Lever must be able to pivot easily 8 Pull out the Seat Knob 43 as far as it will go and set the Seat Carriage 48 on the Bench Rail 23 Loosely attach two 8mm Metal Spacers 45 a 60mm Metal Spacer 44 and two Bearing Wheels 46 to the center holes in the Seat Carriage 48 with two M8 Flange 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 all six Bearing Wheels 46 are pressed against the Bench Rail Engage the Seat Knob not shown into an adjustment hole in the Bench Rail 23 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 Plug the Upper Wire Harness 13 into the Console 53 Push all of the ex
9. the CABLE DIA GRAM on page 18 Tighten the M12 Nylon Locknuts 72 used in steps 11 and 12 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 Bolt 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 Bolt yet 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 3 8 x 6 Bolts 83 used in step 13 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 11 16 17 18 19 Hold a Large Pulley 17 inside of the upper cable B Attach the Pulley to a Pulley Bracket 10 with an M12
10. to the resistance system see ATTACHING THE HIGH PULLEYS on page 15 Then attach the Short Handle to the Short Cable 60 with a Cable Clip 64 The Long Handles not shown and the Ankle Strap not shown can be attached to the long cable not shown with Cable Clips 64 Attach the Leg Press Strap not shown to both ends of the long cable or the Lat Bar not shown to the Short Cables 60 with two Cable Clips ATTACHING THE LEG LEVER To use the Leg Lever 32 attach the two ends of the Leg Lever Cable 62 to the ends of the long cable C with two Cable Clips 64 Detach the Leg Lever Cable 62 from the long cable C when the Leg Lever 32 is not in use Store the ends of the Leg Lever Cable on the hook under the Bench Rail 23 ADJUSTING THE RESISTANCE To change the resistance setting press the switch on the Console 53 The display will show the current resistance setting The resistance can be increased up to 240 pounds ote While the resistance setting is changing the motor will be heard To prevent damage to the otor do not pull any of the cables while the resistance setting is changing ote The resistance system uses progressive resist ance As the resistance bar begins to bend the amount of resistance will increase gradually As the bar bends further the resistance will increase rapidly 16 ADJUSTING THE BACKREST The Backrest
11. 40 can be used in a level position or one of three inclined positions To use the Backrest in a level position secure the Seat Carriage 48 to the adjustment hole 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 holes in the Bench Rail 23 Rest the Backrest against the Upright 3 For row exercises remove the Backrest 40 Hold the Backrest vertically over the Seat 41 and lift the rod out of the slot 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 Cable 62 onto the hook on the bottom of the Bench Rail 23 Secure the Seat 41 in the posi tion closest 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 1 Storage Knob into the side of the Upright and the this area 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 tilt the system back v LUGGING IN THE RESISTANCE SYSTEM
12. Do not overtight en the Jamnut the Wheel must be able to turn easily Attach the other Wheel 21 to the Base 1 in the same manner Attach two Plastic Feet 19 and two Large Plastic Feet 20 to the Base 1 with four 48 x 3 4 Screws 104 Tighten all parts as you assemble them unless instructed to do otherwise e As you assemble the resistance system make sure all parts are oriented as shown in the draw ings The included Allen wrenches i and the following tools not included are required for assembly e Two adjustable wrenches e One rubber mallet e One standard screwdriver gt e One Phillips screwdriver lt e Lubricant such as grease or petroleum jelly and soapy water Assembly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches 2 Attach the Upright 3 to the Base 1 with two 3 8 x 2 3 4 Carriage Bolts 88 two 3 8 x 3 Bolts 87 and four 3 8 Nylon Locknuts 73 as shown Note This step will be easier to com plete if the Upright and Base are tipped on their sides 3 Attach the Foot Plate 4 to the Upright 3 with three 3 8 x 2 3 4 Carriage Bolts 88 three 3 8 SAE Washers 75 and three 3 8 Nylon Locknuts 73 4 5 Insert the connector of the lower wire harness A into the socket of the Upper Wire Harness 13 The connector sh
13. 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 l a decal is missing or illegible please call 1 877 992 5999 to order a free replace ment decal Apply the decal in the loca tion shown Keep hands and fingers clear of this area e Misuse of this prod y result Read user s manual and follow all warnings and operating instructions prior to use e Do not allow children on or around machine e Replace label if damaged illegible or removed IMPOR ANT PRECAUTIONS AWARNING To reduce the risk of serious s injury read the following important precautions before using the resistance system 1 9 Read all instructions in this manual oe E using the resistance system Use the resist ance system only as described in this manual on a that all users of the resistance system are sE adequately informed of all precautions The resistance system is intended for home use only Do not use the resistance system in any commercial rental or institutional setting Use the resistance system only on a level surface Cover the floor beneath the resist ance system to pro
14. cess wire into the Upright 3 Make sure the wire does not get pinched Attach the Console to the Upright with two 8 x 1 2 Screws 82 10 Attach two Eyebolts 51 to the Lat Tower Crossbar 49 with two 5 16 Washers 76 and two 5 16 Nylon Locknuts 107 Attach the Lat Tower Crossbar 49 to the Lat Tower 5 with two 3 8 x 2 1 2 Button Bolts 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 Plate 18 to the Upright 3 with an M12 x 62mm Button Bolt 80 and an M12 Nylon Locknut 72 Do not tighten the Locknut yet 10 12 13 14 15 Pull the upper cable B which is attached inside of the Mech Assembly 6 up between the Upright 3 and the Pulley Plate 18 Attach another Large Pulley 17 between the Upright 3 and Pulley Plate 18 with an M12 x 62mm Button Bolt 80 and an M12 Nylon Locknut 72 Make sure that the upper cable 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 Plate 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 17 used in steps 11 and 12 see
15. e Inner Cap 38 1 Backrest Cap 39 1 Backrest Backing 40 1 Backrest 41 1 Seat 42 1 Seat Backing 43 1 Seat Knob 44 3 60mm Metal Spacer 45 6 8mm Metal Spacer 46 6 Bearing Wheel 47 2 M8 Flange Nut 48 1 Seat Carriage 49 1 Lat Tower Crossbar 50 1 Crossbar Cover 51 2 Eyebolt 52 2 High Pulley Housing 53 1 Console 54 1 1 1 2 Spacer 55 2 Bar Guide 56 2 Small Guide Spacer 57 1 Large Guide Spacer 58 1 Block Spacer 59 1 Cable Guide Note indi IST Model No 831 153991 Key No Qty 109 110 ABONMNMNNM ABM MwhY w A BAMA MNNM ANNA ONIL OO a ys RO304A Description Short Cable Tether Leg Lever Cable Guard Plate Cable Clip Ankle Strap Hip Strap Short Handle Long Handle M6 Nylon Locknut M8 Nylon Locknut M10 Nylon Locknut M12 Nylon Locknut 3 8 Nylon Locknut 3 8 Lock Washer 3 8 SAE Washer 5 16 Washer M6 Washer 1 2 Nylon Locknut 1 2 x 3 Carriage Bolt M12 x 62mm Button Bolt M12 x 58mm Button Bolt 8 x 1 2 Screw 3 8 x 6 Bolt M10 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
16. e cables while the resist ance level is being adjusted If you feel pain or dizziness while exercising stop immediately and begin cooling down AWARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using Sears assumes no responsibility for personal injury or property damage sustained by or through the use of this product FO YOU BEGIN Thank you for selecting the innovative WEIDER 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 manual carefully before using the resistance system If you have questions ASSEMBLED DIMENSIONS Height 82 in Width 66 in Depth 80 in Console after reading this manual call 1 800 4 MY HOME 1 800 469 4663 To help us assist you please note the product model number and serial number before calling The model number is 831 153991 The serial number can be found on a decal attached to the resist ance system see the front cover of this manual
17. e 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 20 Rest for a short period of time after each set The ideal resting periods are Rest for three minutes after each set for a muscle building workout s Rest for one minute after each set for a toning work out s Rest for 30 seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper orm for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching nclude stretches for both your arms and legs Move E E Ga ONS SS 1 a tidy Ma 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 pho 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
18. el and no cable is being pulled there may be too much tension on the upper cable B Adjust the tension as described below 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 19 XERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles push them close to their maximum capacity Your mus cles will continually adapt and grow as you progres sively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways by changing the amount of resistance used by changing the number of repetitions or sets per formed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions The proper amount of resistance for each exercise depends upon the individual user You must gauge your limits and select the amount of resistance that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of resistance Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of resistance and i
19. ly 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 USA 1 800 361 6665 Canada Para pedir servicio de reparaci n a domicilio y para ordenar piezas 1 888 SU HOGAR 1 888 784 6427 SEARS Registered Trademark Trademark SM Service Mark of Sears Roebuck and Co Marca Registrada Marca de Fabrica SM Marca de Servicio de Sears Roebuck and Co FULL ONE YEAR WARRANTY For one year frorn the date of purchase if failure occurs due to defect in material or workmanship in his RESISTANCE SYSTEM EXERCISER contact the nearest Sears Service Center throughout the nited States and Sears will repair or replace the RESISTANCE SYSTEM EXERCISER free of charge Parts will be replaced for five years 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 or 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 o state Sears Roebuck and Co Dept 817WA Hoffman Estates IL 60179 Part No 209555 RO304A Printed in Canada 2004 ICON Health amp Fitness Inc
20. ncrease 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 unning on a treadmill or riding on an elliptical or exercise cycle on Tuesday and Thursday Rest from both strength training and aerobic exercise or at least one full day each week to give your body ime to regenerate e e e The combination of strength training and aerobic exer cise will 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 ex
21. non abrasive detergent Do not use solvents The resistance bar can be cleaned with a vinyl and rubber protectant available at an automotive or department store ATTACHING THE HIGH PULLEYS To use a high pulley slide the hook on the 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 pulley in the same manner Remove the high pulleys 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 hole in the Bench Rail Note It may be necessary to lift up on the Seat in order to engage the Seat Knob To perform row exercises the hip strap must be tached to the long cable see ATTACHING THE CCESSORIES on page 16 and the Seat Carriage 48 must be able to roll along the Bench Rail 23 rst remove the Backrest 40 from the Seat arriage see ADJUSTING THE BACKREST on page 7 Then pull the Seat Knob 43 out as far as it will o and turn the Knob so that the pin rests at the end the L shaped slot see the inset drawing I A OT 00 15 ATTACHING THE ACCESSORIES To attach a Short Handle 67 to a high pulley first attach the high pulley
22. ould slide easily into the socket and snap into place 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 wire 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 Pull the excess lower wire harness A out of the Mech Assembly 6 and push it and the Upper Wire Harness 13 into the Upright 3 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 M10 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 taller 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 Grease a 3 8 x 4 Bolt 86 using the included grease pack Attach the Bench Rail 23 to the Upright 3 with the Bolt and a 3 8 Nylon Jamnut 92 Make sure the Bolt is inserted through the indicated hole in the Bench Rail Do
23. perience 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 least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program This requires moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise guide accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affected See the muscle chart on the next page to find th
24. te WEDNESDAY Date THURSDAY Date I FRIDAY Date EXERCISE WEIGHT SETS REPS AEROBIC EXERCISE AEROBIC EXERCISE EXERCISE WEIGHT SETS REPS Make photocopies of this page for scheduling and recording your wo 23 kouts PART I NTI FICATION 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 LIST in the center of this manual Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been pre attached part is missing call toll free 1 877 992 5999 e Nylon Locknut 71 Ol l a M12 x 58mm Button Bolt 81 AE Ve Jl Ole 1 2 Nylon Locknut 78 M12 x 62mm Button Bolt 80 3 8 Lock Washer 7 5 16 Washer 76 ea 8 x 1 2 Screw 82 3 8 SAE 8 x 3 4 Screw 104 3 8 x 1 Screw 100 3 8 x 1 1 2 Tension Screw 106 3 8 x 1 3 4 Button Bolt 25 3 8 x 2 1 4 Screw 85 3 8 x 2 Carriage Bolt 91
25. tect the floor Make sure that all parts are properly tight ened each time the resistance system is used Replace any worn parts immediately Keep children under 12 and pets away from the resistance system at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising The resistance system is designed to sup port a maximum user weight of 300 pounds 10 The crossbar on the top frame is not designed to be used for pull up exercises Do not hang on the crossbar 42 13 14 15 16 17 Pull on 1 the lower cable only while sitting on the bench or standing on the base plate Pull on the high cables only while sitting on the Ses bench with the seat in one of the three posi itis the responsibility of the owner to ensure tions closest to the upright base or while standing on the base plate The resistance system is designed to be used with the included resistance Do not use the resistance system with any other type of resistance Always disconnect the lat bar from the high cables when performing an exercise that does not require it Make sure the storage knob is in place and fully tightened each time the resistance sys tem is used Make sure that the cables remain on the pul leys at all times If the cables bind as you are exercising stop immediately and make sure that the cables are on the pulleys Do not pull on th
26. 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 Screw two 3 8 x 1 1 2 Tension Screws 106 into the two Pulley Brackets 10 a couple 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 Attach the two Guard Plates 63 to the inside of the Backrest Frame 36 with four 8 x 1 2 Screws 82 Insert the rod on the Backrest Frame 36 into the slot 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 Locate the Leg Lever Cable 62 which has two ends that are the same length and a third end that is longer Route the longest end of the Leg Lever Cable 62 through the hole in the Front Leg 31 and attach it inside of the hole in the Leg Lever 32 with a 3 8 x 2 1 2 Bolt 94 two 3 8 SAE Washers 75 and a 3 8 Nylon Locknut 73 12 20 21 22 23 24 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 Pulley 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
27. 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 cates 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 toll free 1 877 992 5999 fg 47 ne a o FR Se os AS L66ES1L LES ON ISPOIN ONIMVUG G3Ad0 1dX4 yrocoy 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 on
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