Weider CROSSBAR PLATINUM SYSTEM 15397 User's Manual
Contents
1. C D F G H I J K L M N O P Q R S T U V W PART IDENTIFICATION CHART Model No 831 153970 M10 x 58mm Bolt 131 M5 x 56mm Screw 119 M10 x 44mm Button Bolt 125 M6 x 38mm Screw 117 M4 x 38mm Screw 120 1 2 25mm Bolt 133 L M10 x 25mm Button Screw 130 M6 x 16mm Screw 118 4 x 16mm Screw 111 M10 x 64mm Button Bolt 128 M10 x 69mm Button Bolt 113 M4 x 70mm Screw 114 M10 x 75mm Button Bolt 134 M10 x 76mm Button Screw 138 M10 x 78mm Button Bolt 121 CE M10 x 85mm Button Bolt 127 S Z eae gt y Z N J M10 x 92mm Button Bolt 135 M10 x 125mm Bolt 129 M10 x 152mm Bolt 132 R0304A M10 Nylon Locknut 103 On 1 2 Lock Washer M10 Washer 106 Oy M10 Lock Washer 43 M6 Washer 107 3 8 x 38mm Tension Screw 13 O 22mm Spacer 61 Q 31mm Spacer 30 19mm Round Inner Cap 51 25mm Square Inner Cap 34 VY 38mm Round Inner Cap 38 N J J 45mm Square Inner Cap 110 PART LIS2. 117 and four M6 Washers 107 24 Insert the rod on the Backrest Frame 32 into the slot in the Seat Carriage 44 Hold the Backrest Frame vertically over the Seat Carriage and slide the rod into the slot as shown in the inset drawing 25 Attach the Leg Lever 56 to the Leg 5 with a Leg Station Pin 60 12 26 27 28 29 Press two 19mm Round Inner Caps 51 into a Pad Tube 50 Slide the Pad Tube into the Leg 5 Slide two Large Foam Pads 52 onto the Pad Tube Attach the other Pad Tube 50 to the Leg Lever 56 in the same manner Attach a 90mm Pulley 40 inside of the Leg 5 with an M10 x 85mm Button Bolt 127 two M10 Washers 106 two 22mm Spacers 61 and an M10 Nylon Locknut 103 Wrap a High Cable 101 over a 90mm Pulley 40 Attach the Pulley to a Pulley Housing 39 with an M10 x 44mm Button Bolt 125 and an M10 Nylon Locknut 103 Repeat this step with the other High Cable 101 and Pulley Housing 39 Make sure that all parts have been properly tight ened The use of the remaining parts will be explained in ADJUSTMENTS beginning on the following page Before using the resistance system turn on the console and change the resistance setting as described in CONSOLE OPERATION on page 18 Refer to TROUBLESHOOTING on page 21 and adjust the Crossbar Cable ten sion as described 13 ADJUSTMENTS This section explains how to adjust the resistance system See th
3. 1 2 x 98mm Bolt 24 2 Small Foam Pad 75 2 Plate Pulley 124 2 M10 x 89mm Bolt 25 1 Squat Backrest 76 4 Magnet 125 5 M10 x 44mm Button 26 8 Carriage Wheel 77 1 Plate Pulley Spacer Bolt 27 1 Squat Knob 78 1 Lead Screw 126 1 M10 x 102mm Bolt 28 1 Row Plate 79 1 1 8 x 1 Roll Pin 127 1 M10 x 85mm Button Bolt 29 1 Storage Knob 80 1 3 16 x 1 Roll Pin 128 4 M10x 64mm Button Bolt 30 2 31mm Spacer 81 2 Cap 129 1 M10 x 125mm Button 31 1 Rail Insert 82 1 Lead Screw Nut Bolt 32 1 Backrest Frame 83 1 25mm Spacer 130 M10 x 25mm Button 33 1 Backrest Cap 84 2 Limit Switch Screw 34 2 25mm Square Inner Cap 85 1 76mm Spacer 131 2 M10 x 58mm Button Bolt 35 1 Backrest 86 1 Mech Arm 132 2 M10x 152mm Bolt 36 Plastic Foot 87 2 Lead Screw Bushing 133 1 1 2 x 25mm Screw 37 1 Top Frame 88 1 Lead Screw Block 134 4 M10 x 75mm Button Bolt 38 2 38mm Round Inner Cap 89 2 9 x 625 x 2 25 RND 135 1 M10 x 92mm Button Bolt 39 2 Pulley Housing 90 1 Motor 136 1 Lat Bar 40 13 90mm Pulley 91 1 Reed Sensor 137 2 Lat Bar Grip 41 2 Smaller Pulley 92 1 Lead Screw Counter 138 1 M10 x 76mm Button 42 1 Transformer 93 4 M3 Nut Screw 43 M10 Lock Washer 94 4 Cable Clip 139 4 16mm Spacer 44 1 Seat Carriage 95 2 Long Handle 140 4 M10 x 40mm Button Bolt 45 1 Seat 96 2 Short Handle 141 2 Carriage Strap 46 1 Pop Pin 97 1 Hip Strap 142 1 M10 x 95mm Bolt 47 1 Knob Spring 98 1 Ankle Strap 1 User s Manual 48 1 Seat Knob 99 1 Crossbar Cable 1 Exercise Guide 49 1 Rail Ca
4. adjust the Squat Arm 20 remove the Squat Knob 27 from Squat Carriage 19 Move the Arm to the up or down position and reengage the Knob into the Squat Carriage ATTACHING THE SQUAT STATION To use the squat station first remove the backrest see ADJUSTING THE BACKREST below Next adjust the squat arm to the up position see ADJUST ING THE SQUAT ARM above Then insert the Squat Pin 66 into the correct hole in the Upright 2 Finally attach each end of the Mech Cable 100 to the Squat Carriage 19 with a Carriage Strap 141 and two Cable Clips 94 Note The Squat Pin 66 will determine the lowest point to which the Squat Carriage 19 can descend The Squat Carriage should not be able to descend so low that the user could become trapped under the Squat Arm 20 ADJUSTING THE BACKREST The Backrest 35 can be used in a level position or an inclined position To use the Backrest in a level posi tion secure the Seat Carriage 44 at the adjustment hole in the Rail 4 closest to the Leg not shown see ADJUSTING THE SEAT on page 16 To use the Backrest 35 in an inclined position secure the Seat Carriage 44 at one of the other adjustment holes in the Rail 4 Rest the Backrest against the Upright 2 For row exercises remove the Backrest 35 from the Seat Carriage 44 Hold the Backrest vertically over the Seat Carriage and lift the rod out of the slot see the inset drawing 15 ATTACHING T
5. should slide easi ly into the sockets and snap into place If a con nector does not slide easily and snap into place turn the connector over and then insert it Make sure that the connectors and wires appear as shown in the inset drawing IF THE CONNEC TORS ARE NOT INSERTED PROPERLY THE CONSOLE MAY BE DAMAGED WHEN THE POWER IS TURNED ON Push the excess wire into the Upright 2 Insert the Mech Frame 6 into the Base Plate 1 Attach the Mech Frame 6 to the Upright 2 with a 1 2 x 25mm Screw 133 and a 1 2 Lock Washer 12 Do not tighten the Screw yet Attach the Mech Frame 6 to the Base Plate 1 with four M10 Nylon Locknuts 103 Tighten the 1 2 x 25mm Screw 133 Press two Leg Outer Caps 62 onto the Leg 5 Press an Oval Inner Cap 58 into the Leg Attach the Leg Lever Bumper 55 to the Leg 5 with two M5 x 56mm Screws 119 Remove the Seat Carriage 44 from the Rail not shown Attach the Seat 45 to the Seat Carriage 44 with four M6 x 16mm Screws 118 8 Pull the Seat Knob 48 out and slide the Seat Carriage 44 onto the Rail 4 as shown Engage the Knob into a hole in the Rail Press the Rail Cap 49 onto the Leg 5 Attach the Leg to the Rail 4 with two M10 x 64mm Button Bolts 128 four M10 Washers 106 and two M10 Nylon Locknuts 103 Holes on this side 9 Press a 45mm Square Inner Cap 110 into the Rail Insert 31 Attach the Rail Insert 31 insi
6. training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical or exercise bike on Tuesday and Thursday Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic 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 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 ar
7. unplug the transformer from the 120 volt outlet CABLE DIAGRAM The cable diagram shows the proper routing of the Crossbar Cable 99 Use the diagram to make sure that the Cable has been assembled correctly If the Cable has not been correctly routed the resistance system will not function properly and damage may occur The numbers show the correct route for the Cable Make sure that the ends of the Cable do not wrap around each other between positions 1 and 2 and 5 and 6 20 TROUBLESHOOTING When the resistance setting changes the motor will be heard To prevent damage to the motor do not pull any of the cables while the resistance setting is changing If a cable is pulled the words RELEASE HAN DLES AND READJUST RESISTANCE AS DESIRED may appear in the main display on the console If this message is displayed repeatedly but no cable is being pulled there may be too much tension on the Crossbar Cable 99 Adjust the tension as described below ADJUSTING THE CABLE TENSION To decrease the tension on the Crossbar Cable 99 turn the two 3 8 x 38mm Tension Screws 13 twice counterclockwise Select the desired resistance set ting Repeat this step if necessary 21 EXERCISE 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 t
8. 3 Do not overtighten the Locknut the Wheel must be able to turn easily Attach the Wheel Insert 64 to the Base Plate 1 with two M4 x 16mm Screws 111 and a Plastic Foot 36 Attach the other Wheel 65 in the same man ner 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 and the fol lowing tools not included are required for assembly Two adjustable wrenches One rubber mallet One standard screwdriver One Phillips screwdriver Lubricant such as grease or petroleum jelly and soapy water Assembly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches 3 Insert the Upper Wire Harness 71 through the hole in the Upright Cover 3 Attach the Upright Cover 3 and the Row Plate 28 to the Upright 2 with four M10 x 75mm Button Bolts 134 and four M10 Nylon Locknuts 103 Do not tighten the Locknuts yet 4 Attach the Upright 2 to the Base Plate 1 with an M10 x 25mm Button Screw 130 an M10 Washer 106 an M10 x 92mm Button Bolt 135 and an M10 Nylon Locknut 103 Tighten the M10 Nylon Locknuts 103 used in step 3 5 Insert the four connectors of the Lower Wire Harness 72 into the sockets of the Upper Wire Harness 71 The connectors
9. HE ACCESSORIES To attach the Lat Bar 136 to the high pulleys first attach the high pulley to the resistance system see ATTACHING THE HIGH PULLEYS on page 14 Then attach the Lat Bar to a High Cable 101 with a Cable Clip 94 Attach the Lat Bar to the other High Cable in the same manner The Handles not shown and the Ankle Strap not shown can be attached to the High Cables 101 or the Mech Cable not shown with Cable Clips 94 Attach the Hip Strap not shown to the ends of the Mech Cable with two Cable Clips ADJUSTING THE SEAT The Seat 45 can be secured at various positions on the Rail 4 To move the Seat pull the Seat Knob 48 out as far as it will go and slide the Seat to the desired position Engage the Seat Knob into an adjustment hole in the Rail To perform row exercises the hip strap must be attached to the mech cable see ATTACHING THE ACCESSORIES above and the Seat Carriage 44 must be able to roll along the Rail 4 First remove the Backrest 35 from the Seat Carriage see ADJUSTING THE BACKREST on page 15 Then pull the Seat Knob 48 out as far as it will go and turn the Knob so that the pin rests at the end of the L shaped slot see the inset drawing 16 STORING THE RESISTANCE SYSTEM To store the resistance system first remove the Leg Lever not shown from the resistance system Secure the Seat Carriage 44 at the position closest to the Leg 5 see ADJUSTING THE SEAT o
10. 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 BEFORE YOU BEGIN Thank you for selecting the innovative CrossBow by WEIDER PLATINUM resistance system The resist ance 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 sys tem the resistance system will help you to achieve the specific results you want For your benefit read this manual carefully before using the resistance system If you have questions Crossbar Lat Bar Console after reading this manual call 1 800 4 MY HOME 1 800 469 4663 To help us assist you please note the product model number and serial number before calling The model number is 831 153970 The serial number can be found on a decal attached to the 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 Top Frame High Pulley Resistan
11. Model No 831 153970 Serial No Write the serial number in the space above for future reference a www TheCrossBow com A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference cRCDss BOW PLATINUM RESISTANCE SYSTEM EXERCISER User s Manual Sears Roebuck and Co Hoffman Estates IL 60179 TABLE OF CONTENTS WARNING DECAL PLACEMENT amma q pate swans alabis keen pa De Pe eae nae 2 IMPORTANT PRECAUTIONS Gece ibe Cade ES ee bee aa ss ae 3 BEFORE YOU BEGIN uu uu sa Sukun secede Sule ak a aasan haem wean Seatac 4 ASSEMBLY z sala Obs Rew a eee he ee E tls sqa aed dele ied 5 ADJUSTMENTS prs Z head eed Gaede se Bae a a Sa ie ee Saran 14 CONSOLE OPERATION sc uyu dove pesto went dee on SN a ee eae te ee Oe pale een ge ded 18 CABLE DIAGRAM vente Galan ana wah Me eee ayuy Hale ke 20 TROUBLESHOOTING suiti siars cug anw si aid ma aqhana shu abel me a yh Qu a ee ee p E 21 EXERCISE GUIDELINES saad oie bakes Se ROSS woke ne Rae hee ees 22 ORDERING REPLACEMENT PARTS ulus geste see dade g Ghee dae hae eh eee gees ee eee Back Cover FULL TEN YEAR WARRANTY 2 tee Wa sss Back Cover Note A PART IDE
12. NTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly WARNING DECAL PLACEMENT The decals shown here have been placed on the resistance system If a decal is missing or illegible please call 1 877 992 5999 to order a free replace ment decal Apply the decal in the loca tion shown Keep hands and fingers clear of this area Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instructions prior to use Do not allow children or around machine Replace label if damaged illegible or removed CrossBow by WEIDER is a trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read the following important precautions before using the resistance system 1 10 Read all instructions in this manual before using the resistance system Use the resist ance system only as described in this manual It is the responsibility of the owner to ensure that all users of the resistance system are 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 s
13. T Model No 831 153970 R0304A Key Key Key No Qty Description No Qty Description No Qty Description 1 1 Base Plate 52 4 Large Foam Pad 103 39 M10 Nylon Locknut 2 1 Upright 53 1 1 2 Nylon Locknut 104 4 M10x 34mm Button Bolt 3 1 Upright Cover 54 2 M10 x 16mm Button 105 4 M3 x 19mm Screw 4 1 Rail Screw 106 16 M10 Washer 5 1 Leg 55 1 Leg Lever Bumper 107 4 M6 Washer 6 1 Mech Frame 56 1 Leg Lever 108 1 Washer 7 1 Front Mech Cover 57 2 Leg Lever Bushing 109 1 Button Bolt Set 8 1 Back Mech Cover 58 1 Oval Inner Cap 110 1 45mm Square Inner 9 1 Resistance Bow 59 1 M5 x 35mm Screw Cap 10 2 Pulley Bracket 60 2 Leg Station Pin 111 13 M4x 16mm Screw 11 2 Bracket Plate 61 2 22mm Spacer 112 2 M4x 5mm Screw 12 1 1 2 Lock Washer 62 2 Leg Outer Cap Round Head 13 2 3 8 x 38mm Tension 63 1 Base Plate Foot 113 2 M10 x 69mm Button Screw 64 2 Wheel Insert Bolt 14 4 V pulley 65 2 Wheel 114 4 4 70 Screw 15 2 Crossbar Guide 66 1 Squat Pin 115 4 11mm Spacer 16 1 Crossbar Block 67 1 Console 116 2 6mm Spacer 17 1 Large Guide Spacer 68 1 Pulley Plate 117 4 M6 x 38mm Screw 18 2 Small Guide Spacer 69 1 Cable Guide 118 8 M6x 16mm Screw 19 1 Squat Carriage 70 2 Tension Spring 119 2 M5 x 56mm Screw 20 2 SquatArm 71 1 Upper Wire Harness 120 2 M4x 38mm Screw 21 2 Short Handgrip 72 1 Lower Wire Harness 121 2 M10x 78mm Button Bolt 22 1 Squat Pivot Tube 73 2 Pulley Pivot Bracket 122 1 M10 x 122mm Bolt 23 2 SquatArm Roll Pin 74 2 Pivot Bracket Bushing 123 1
14. ce Bow Squat Backrest Backrest Squat Pin Storage Knob Low Pulley Row Plate Seat Seat Knob Base Plate ASSEMBLED DIMENSIONS Height 82 Width 66 in Depth 80 in ASSEMBLY 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 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 Refer to the PART IDENTIFICATION CHART for help identifying small parts Attach the Base Plate Foot 63 to the Base Plate 1 with two M4 x 38mm Screws 120 2 Attach a Wheel 65 to a Wheel Insert 64 with an M10 x 78mm Button Bolt 121 and an M10 Nylon Locknut 10
15. de of the Rail 4 with two M10 x 64mm Button Bolts 128 four M10 Washers 106 and two M10 Nylon Locknuts 103 Make sure the Bolts go through the indicated holes in the Rail Insert 10 Lubricate an M10 x 125mm Button Bolt 129 with grease Attach the Rail 4 to the Row Plate 28 with the Bolt two M10 Washers 106 two 31mm Spacers 30 and an M10 Nylon Locknut 103 Do not overtighten the Locknut the Rail must be able to pivot easily Tighten the Storage Knob 29 into the Row Plate 28 and the Rail 4 11 Wet a Squat Arm 20 with soapy water Slide a Small Foam Pad 24 and a Short Handgrip 21 onto the Squat Arm Repeat with the other Squat Arm 20 Tighten the Squat Knob 27 into the Squat Carriage 19 and the Squat Arm Pivot Tube not shown 12 Attach the Squat Backrest 25 to the Squat Carriage 19 with four M6 x 16mm Screws 118 13 Insert the Squat Pin 66 into the Upright 2 Slide the Squat Carriage 19 onto the Upright 2 14 Press two 38mm Round Inner Caps 88 into the Top Frame 37 Attach the Top Frame 37 to the Upright 2 with two M10 x 25mm Button Screws 130 an M10 x 76mm Button Screw 138 three M10 Lock Washers 43 and an M10 Washer 106 15 16 17 18 Insert the connector on the Console 67 into the socket on the Upper Wire Harness 71 The con nector should slide easily into the socket and snap into place If the connector does not
16. e EXERCISE GUIDELINES on page 22 for important information about how to get the most benefit from your exercise program Also refer to the accompa nying 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 non abrasive detergent Do not use solvents The resistance bow can be cleaned with a vinyl and rubber protectant available at an automotive or department store ATTACHING THE HIGH PULLEYS To use a high pulley slide the hook on the Pulley Housing 39 onto an hook on the Top Frame 37 Attach the end of the High Cable 101 without the ball to the end of the Mech Cable 100 with a Cable Clip 94 Attach the other high pulley in the same manner Remove the high pulleys when not in use USING THE LEG LEVER To use the Leg Lever 56 attach it to the Leg 5 with a Leg Station Pin 60 Route the short end of the Leg Lever Cable 102 under the 90mm Pulley 40 in the Leg 5 and attach it to the Leg Lever 56 Insert a Leg Station Pin 60 into the Leg under the Cable See the inset drawing Attach a long end of the Leg Lever Cable 102 to one end of the Mech Cable 100 with a Cable Clip 94 Attach the other long end of the Leg Lever Cable to the other end of the Mech Cable in the same manner 14 ADJUSTING THE SQUAT ARM To
17. eas that you want to develop most To give balance and variety to your workouts vary the exercises from session to session Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program This requires moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise guide accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affected Refer to the muscle chart on page 23 to find the names of the muscles The repetitions in each set should be performed smoothly and without pausing The exertion stage of each repetition should last about half as long as the return stage Proper breathing is important Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath 22 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 Rest for one minute after each set for a toning work out Rest for 30 seconds after each set for a weight loss workout Pla
18. eat steps 2 and 3 above for the next exercises Unplug the transformer When you complete your workout unplug the transformer from the 120 volt outlet PROGRAM OPERATION 1 Plug in the transformer Plug the transformer into a 120 volt outlet see PLUGGING IN THE RESISTANCE SYSTEM on page 18 Important Always plug in the trans former when using the resistance system Select a program When the power is on the words SELECT PRO GRAM will appear in the main display To select a program press one of the nine program buttons The indicator on the button you press will light Note The console offers three upper body pro grams three ab and back programs and three lower body programs If you wish to exercise your upper body and if your goal is to lose weight for example press the LOSE WEIGHT button below the words UPPER BODY PROGRAMS Row for five minutes to warm up When a program is selected the words CARDIO ROW will appear in the main display To warm up 4 6 19 perform the cardio row exercise while the main dis play counts down from 5 minutes Note To see the correct form for the cardio row exercise see the included exercise guide If the resistance setting is too high or too low select a different resistance setting by pressing the resist ance and buttons Adjust the resistance setting and the numbers of sets and repetitions for the exercise if desired The name of an exercise
19. he 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 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
20. in the program will appear in the main display The recommended resistance setting and the recommended numbers of sets and repetitions for the exercise will appear in the three displays below the main display The recommended resistance setting and the rec ommended numbers of sets and repetitions may be too high or too low for you depending on such factors as your body size and your physical condi tion If desired adjust the resistance setting and the numbers of sets and repetitions by pressing the and buttons below each display Perform the exercise As you perform the exercise the console will count down the numbers of sets and repetitions you have completed When you complete the exercise the word REST ING will appear in the main display It is recom mended that you rest while the main display counts down Perform the remaining exercises in the program After you have completed an exercise in the pro gram the name of the next exercise will appear in the main display Repeat steps 4 and 5 above for the exercise Note The program may include the same exercise twice with different resistance settings and differ ent numbers of sets and repetitions If you wish to skip any part of the program press the NEXT but ton to advance to the next part of the program When you complete the program the words WORKOUT COMPLETE will appear in the main display Unplug the transformer When you complete your workout
21. mode is selected the resistance setting can be changed with the touch of a button When a program is selected the console will guide you through an effec tive upper body ab and back or lower body workout To use the manual mode of the console follow the steps at the right To use a program see page 19 PLUGGING IN THE RESISTANCE SYSTEM Plug the indicated end of the Transformer 42 into the Back Mech Cover 8 Plug the other end of the Transformer into a 120 volt outlet All indicators and dis plays on the console will flash once the console will then be ready for use The motor may be heard while the resistance system calibrates itself Important Always plug in the trans former when using the resistance system MANUAL OPERATION 1 Plug in the transformer Plug the transformer into a 120 volt outlet see PLUGGING IN THE RESISTANCE SYSTEM above Important Always plug in the trans former when using the resistance system Note When the power is on the words SELECT PROGRAM will appear in the main display To use a program see PROGRAM OPERATION on page 19 If you want to return to the manual mode while the console is running a program press and hold the NEXT button If no buttons are pressed and no cables are pulled for ten minutes the console will go to sleep Press any button to resume exercising 2 Select a resistance setting The current resistance setting will appear in the resistance display To
22. n page 16 Next remove the Storage Knob 29 from the Row Plate 28 Lift the Leg toward the Top Frame 37 and tighten the Storage Knob into the side of the Row Plate behind the Rail 4 To move the resistance system stand behind the Upright 2 and place the toe of your shoe on the end of the Base Plate 1 and hold the resistance system in the indicated area Tilt the resistance system back onto the Wheels 65 and roll it to the new location AWARN ING make sure that Storage Knob 29 is in place and fully tight ened each time the resistance system is used 17 Hold in this area CONSOLE OPERATION FEATURES OF THE CONSOLE Console UPPER BODY PROGRAMS STRENGTH TRAIN ABS amp BACK PROGRAMS STRENGTH TRAIN LOWER BODY PROGRAMS STRENGTH TRAIN Program Buttons CIRCUIT CIRCUIT CIRCUIT TRAIN TRAIN TRAIN LOSE LOSE LOSE WEIGHT O WEIGHT O WEIGHT O Main Display HEST PRESS CERTIFIED PERSONAL TRAINER EXERCISE Resistance NEXT Display H LBS MOTORIZED WEIGHT ADJUSTMENT SETS The heart of the resistance system is the digital resist ance training console The console offers both a man ual mode and nine workout programs When the man ual
23. n to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move ily slowly as you stretch and do not bounce Ease into each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the resistance used and the numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember the key to achiev ing the greatest results is to make exercise 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 SS 5 Tibialis Anterior front of calf Soleus front of calf Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back 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
24. nd each other below the V pulleys 14 used in steps 16 and 17 refer to the CABLE DIAGRAM on page 20 Groove 10 19 20 21 22 Insert the Resistance Bow 9 between the Crossbar Guides 15 and center it on the Crossbar Block not shown Press a Bracket Plate 11 and a Pulley Bracket 10 onto the Resistance Bow 9 Screw a 3 8 x 38mm Tension Screw 13 into the Pulley Bracket a couple of turns Repeat on the other side of the Resistance Bow Wrap the Crossbar Cable 99 around V pulley 14 Attach the V pulley to a Pulley Bracket 10 with an M10 x 69mm Button Bolt 113 and an M10 Nylon Locknut 103 Make sure that the Cable is routed as shown in the CABLE DIA GRAM on page 20 Wrap the Crossbar Cable 99 around a V pulley 14 Attach the V pulley to the other Pulley Bracket 10 with an M10 x 69mm Button Bolt 113 and an M10 Nylon Locknut 103 Make sure that the Cable is routed as shown in the CABLE DIAGRAM on page 20 Tighten the two 3 8 x 38mm Tension Screws 13 an equal number of turns until the Crossbar Cable 99 is tight Press two 25mm Square Inner Caps 34 into the Backrest Frame 32 Attach the Backrest Cap 33 to the Backrest Frame with two M4 x 16mm Screws 111 Attach a Plastic Foot 36 to the Backrest Frame 32 with an M4 x 16mm Screw 111 11 23 Attach the Backrest 35 to the Backrest Frame 32 with four M6 x 38mm Screws
25. p 100 1 Mech Cable 1 Large Allen Wrench 50 2 Pad Tube 101 2 High Cable 1 Small Allen Wrench 51 4 19mm Round Inner 102 1 Leg Lever Cable Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts If a part is missing call toll free 1 877 992 5999 R0304A EXPLODED DRAWING Model No 831 153970 Lie o6 O SOL es 4 16 Sd vs 08 68 lt 218 OV ams O i Vleg ape 6 1066 n TA s 0 of LL i 58 61 OLL By T y le 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 1999 Anvtime dav nr ninht II aniv FULL TEN YEAR WARRANTY For ten years from the date of p
26. select a different resistance setting first make sure that no cables are being pulled Next press the resistance and buttons Each time a button is pressed the resistance set ting will increase or decrease by 1 pound To change the resistance setting quickly hold down one of the buttons Note While the resistance setting is changing the motor will be heard To prevent damage to the motor do not pull any of the cables while the resistance setting is changing If a cable is pulled the words RELEASE HANDLES AND READJUST RESISTANCE AS DESIRED may appear in the main display 18 Note The resistance system uses progressive resistance As the resistance bar begins to bend the amount of resistance will increase gradually As the bar bends further the resistance will increase rapidly up to 340 pounds Enter the numbers of sets and repetitions that you plan to complete for an exercise To enter the number of sets that you plan to do press the SETS and buttons To enter the num ber of repetitions that you plan to do press the REPS and buttons Note If you do not enter the numbers of sets and repetitions that you plan to do the console will count the total number of repetitions that you com plete during your workout Perform the exercise If you have entered numbers of sets and repeti tions the console will count down the repetitions and sets you have completed When you complete the exercise rep
27. slide easily and snap into place turn the connector over and then insert it Make sure that the connector and wires appear as shown in the inset drawing IF THE CONNECTOR IS NOT INSERTED PROPERLY THE CONSOLE MAY BE DAMAGED WHEN THE POWER IS TURNED ON Push the excess wire into the Upright 2 Attach the Console 67 to the Upright 2 with four M4 x 70mm Screws 114 Attach a V pulley 14 and the Pulley Plate 68 to the Upright 2 with an M10 x 58mm Button Bolt 131 and an M10 Nylon Locknut 103 Do not tighten the Locknut yet Pull the Crossbar Cable 99 which is attached inside of the Mech Frame not shown up between the Upright 2 and the Pulley Plate 68 Attach another V pulley 14 to the Upright 2 and Pulley Plate 68 with an M10 x 58mm Button Bolt 131 and an M10 Nylon Locknut 103 Make sure that the Crossbar Cable 99 is between the two V pulleys Tighten the M10 Nylon Locknuts 103 used in steps 16 and 17 Attach a Small Guide Spacer 18 a Large Guide Spacer 17 and two Crossbar Guides 15 to the Upright 2 with an M10 x 152mm Bolt 132 Pull the Crossbar Cable 99 up between the Crossbar Guides 15 Press the metal cover on the Cable into the groove in the Crossbar Block 16 Attach a Small Guide Spacer 18 the Crossbar Block and the two Crossbar Guides 15 to the Upright 2 with another M10 x 152mm Bolt 132 Make sure the ends of the Cable do not wrap arou
28. urchase if failure occurs due to defect in material or workmanship in this RESISTANCE SYSTEM EXERCISER contact the nearest Sears Service Center throughout the United States and Sears will repair or replace the RESISTANCE SYSTEM EXERCISER free of charge The resistance bow will be replaced for the lifetime of the product This warranty does not apply when the RESISTANCE SYSTEM EXERCISER is used commercially or for rental purposes or if damage is caused by freight damage abuse misuse improper or abnormal usage or unauthorized repairs This warranty gives you specific legal rights and you may also have other rights which vary from state to state Sears Roebuck and Co Dept 817WA Hoffman Estates IL 60179 Part No 203527 R0304A Printed in China 2003 ICON Health amp Fitness Inc
29. ystem to protect 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 The crossbar on the top frame is not designed to be used for pull up exercises Do not hang on the crossbar 11 12 13 14 15 16 17 Pull on the mech cable only while sitting on the bench or standing on the base plate Pull on the high cables only while sitting on the bench with the seat in one of the three posi 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 the cables while the resist ance level is being adjusted
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