Model No. 831.153990
Serial No.
Write the serial number in the
space above for future reference.
Serial Number Decal (under seat)
RESISTANCE SYSTEM EXERCISER
User’s Manual
Visit our website at
• Assembly
• Adjustments
• Part List and Drawing
CAUTION
Read all precautions and instruc-
tions in this manual before
using this equipment. Save this
manual for future reference.
Sears, Roebuck and Co., Hoffman Estates, IL 60179
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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.
3
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IMPORTANT PRECAUTIONS
WARNING:
To reduce the risk of serious injury, read the following important precautions
before using the resistance system.
1. Read all instructions in this manual before
using the resistance system. Use the resist-
ance system only as described in this manual.
11. Pull on 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
bench, with the seat in one of the three posi-
tions closest to the upright base, or while
standing on the base plate.
2. It is the responsibility of the owner to ensure
that all users of the resistance system are
adequately informed of all precautions.
12. The resistance system is designed to be
used with the included resistance. Do not
use the resistance system with any other
type of resistance.
3. The resistance system is intended for home
use only. Do not use the resistance system in
any commercial, rental, or institutional setting.
4. Use the resistance system only on a level
surface. Cover the floor beneath the resist-
ance system to protect the floor.
13. Always disconnect the lat bar from the high
cables when performing an exercise that
does not require it.
5. Make sure that all 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
the resistance system at all times.
15. 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.
7. Keep hands and feet away from moving parts.
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-
port a maximum user weight of 300 pounds.
17. If you feel pain or dizziness while exercising,
stop immediately and begin cooling down.
10. The crossbar on the top frame is not
designed to be used for pull-up exercises. Do
not hang on the crossbar.
WARNING:
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.
4
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BEFORE YOU BEGIN
Thank you for selecting the innovative WEIDER®
PLATINUM XP600 resistance system. The resistance
system offers a selection of stations designed to devel-
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
op every major muscle group of the body. Whether your calling. The model number is 831.153990. The serial
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.
number can be found on a decal attached to the resist-
ance system (see the front cover of this manual).
Before reading further, please review the drawing below
and familiarize yourself with the parts that are labeled.
For your benefit, read this manual carefully before
using the resistance system. If you have questions
ASSEMBLED
DIMENSIONS:
Height: 82 in.
Width: 66 in.
Depth: 80 in.
Crossbar
High Pulley
Lat Bar
Console
Upright
Resistance Bar
Storage Knob
Backrest
Foot Plate
Low Pulley
Seat
Base Plate
Seat Knob
Leg Lever
5
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ASSEMBLY
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
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.
• As you assemble the resistance system, make
sure all parts are oriented as shown in the draw-
ings.
The included Allen wrenches
and
the following tools (not included) are required
for assembly:
• Two adjustable wrenches
• One rubber mallet
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two persons.
• One standard screwdriver
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
• One Phillips screwdriver
• Lubricant, such as grease or petroleum jelly,
and soapy water.
• 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.
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.
1.
1
Before beginning assembly, make sure that
you have read and understand the informa-
tion in the box above.
21
71
20
73
Attach a Wheel (21) to the Base (1) with an M10
x 108mm Button Bolt (90), three M10 Washers
(73), and an M10 Nylon Locknut (71). Do not
overtighten the Locknut; the Wheel must be
able to turn easily.
103
73
21
20
90
103
Attach the other Wheel (21) to the Base (1) in
the same manner.
19
103
1
Attach two Plastic Feet (19) and two Large Plastic
Feet (20) to the Base (1) with four M4 x 16mm
Screws (103).
6
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2. Attach the Upright (3) to the Base (1) with two
M10 x 66mm Carriage Bolts (89), two M10 x
72mm Bolts (87), and four M10 Nylon Locknuts
(71) as shown. Note: This step will be easier to
complete if the Upright and Base are tipped
on their sides.
2
3
87
71
71
71
1
89
3. Attach the Foot Plate (4) to the Upright (3) with
three M10 x 70mm Carriage Bolts (88), three M10
Washers (73), and three M10 Nylon Locknuts
(71).
3
3
4
73
71
71
88
73
7
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4. Insert the connector of the lower wire harness (A)
into the socket of the Upper Wire Harness (13).
The connector should slide easily into the sock-
et and snap into place. If the connector does not
slide easily and snap into place, turn the connector
over and then insert it.
4
6
78
13
3
A
13
79
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.
71
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).
A
13
Insert the Mech Assembly (6) into the Base (1).
Attach the Mech Assembly to the Upright (3) with
a 1/2” x 66mm Carriage Bolt (79) and a 1/2”
Nylon Jamnut (78). Do not tighten the Jamnut
yet.
1
71
5
Attach the Mech Assembly (6) to the Base (1)
with four M10 Nylon Locknuts (71).
71
Tighten the 1/2” Nylon Jamnut (78).
23
5. 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.
71
31
91
Attach the Bench Rail (23), with the hook on the
bottom, to the Front Leg (31) with two M10 x
53mm Carriage Bolts (91) and two M10 Nylon
Locknuts (71).
30
29
104
Front
Attach the Leg Lever Bumper (30) to the front
Leg (31) with an M4 x 19mm Screw (104).
6
3
6. Grease an M10 x 103mm Bolt (86) using the
included grease pack. Attach the Bench Rail (23)
to the Upright (3) with the Bolt and an M10 Nylon
Locknut (71). Make sure the Bolt is inserted
through the indicated hole in the Bench Rail.
Do not overtighten the Locknut; the Bench
Rail must be able to pivot easily.
26
71
Hole
Tighten the Storage Knob (26) into the Upright (3)
and the Bench Rail (23).
86
23
Grease
8
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7. Grease an M10 x 69mm 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 an M10 Nylon Locknut (71). Do not over-
tighten the Locknut; the Leg Lever must be
able to pivot easily.
7
93
Grease
32
Slot
71
31
8. Attach the Seat Knob (43) to the Seat Carriage
(48) with two M6 x 13mm Bolts (105) and two M6
Nylon Locknuts (69). Make sure that the slot in
the Knob is aligned with the slot in the Seat
Carriage, as shown.
8
41
Orient the Seat (41), the Seat Backing (42), and
the Seat Carriage (48) as shown. Attach the Seat
and the Seat Backing to the Seat Carriage with
four M6 x 16mm Screws (11).
42
48
Slots
105
69
43
105
11
11
9. Pull out the Seat Knob (not shown) as far as it will
go, and set the Seat Carriage (48) on the Bench
Rail (23).
9
48
47
41
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.
102
47
23
While a second person presses down on the Seat
(41), hold the wheel assembly firmly against the
bottom of the Bench Rail (23) and properly 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.
46
Engage the Seat Knob (not shown) into an
adjustment hole in the Bench Rail (23).
44
46
45
45
Wide
Side
9
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10. Attach the Lat Tower (5) to the Upright (3) with
four M10 x 25mm Screws (100) and four M10
Lock Washers (74).
10
Plug 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 Console to the Upright
with two M4 x 16mm Screws (103).
5
74
100
103
53
13
100
74
3
103
11. Attach two Eyebolts (51) to the Lat Tower
Crossbar (49) with two M8 Washers (76) and two
M8 Nylon Locknuts (70).
11
96
70
76
73
50
Attach the Lat Tower Crossbar (49) to the Lat
Tower (5) with two M10 x 65mm Button Bolts
(96), two M10 Washers (73), and the Crossbar
Cover (50). Make sure that the Eyebolts (51)
are oriented as shown in the inset drawing. If
they are not, turn the Lat Tower Crossbar
around and reattach it.
49
51
70
76
Side View
5
49
51
51
5
12. 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.
12
72
80
17
18
3
10
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13. Pull the upper cable (B), which is attached inside
of the Mech Assembly (6), up between the
Upright (3) and the Pulley Plate (18).
13
B
85
54
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.
72
80
17
18
Hold the 38mm Spacer (54) inside the loop of the
upper cable (B), and between the Upright (3) and
the Pulley Plate (18). Attach the Spacer with an
M10 x 58mm Button 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 12 and 13 (refer to the
CABLE DIAGRAM on page 18).
3
6
14
83
55
57
56
Tighten the M12 Nylon Locknuts (72) used in
steps 12 and 13.
Metal
Cover
83
75
14. Attach a Small Guide Spacer (56), a Large Guide
Spacer (57), and two Bar Guides (55) to the Lat
Tower (5) with an M10 x 152mm Bolt (83). Do not
tighten the Bolt yet.
55
5
61
Pull the upper cable (B) up between the Bar
Guides (55). Press the metal cover on the cable
into the groove in the Block Spacer (58). Attach a
Small Guide Spacer (56), the Block Spacer, the
two Bar Guides, an M10 Thick Washer (75), and
the two Tethers (61) to the Lat Tower (5) with
another M10 x 152mm Bolt (83). Do not tighten
the Bolt yet.
B
58
56
15
55
61
15. Insert the Resistance Bar (9) between the Bar
Guides (55), and center it on the Block Spacer
(not shown).
71
Press a Pulley Bracket (10) onto the Resistance
Bar (9). Attach a Tether (61) to the Pulley Bracket
at the upper hole, with an M10 x 63mm Button
Bolt (82), an M10 Thick Washer (75), and an M10
Nylon Locknut (71).
9
75
10
82
Repeat on the other side of the Resistance
Bar (9). Then, tighten the M10 x 152mm Bolts
(83) used in step 14.
16
10
72
16. Hold a Large Pulley (17) inside 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.
81
17
B
11
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17. Hold a Large Pulley (17) inside 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.
17
10
72
B
108
17
Screw two 3/8” x 38mm Tension Screws (108)
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.
81
18
40
18. Attach the Backrest (40) and the Backrest
Backing (39) to the Backrest Frame (36) with four
M6 x 45mm Screws (98).
39
36
98
98
19. Attach the two Guard Plates (63) to the inside of
the Backrest Frame (36) with four M4 x 16mm
Screws (103).
19
36
103
63
63
103
20. 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.
20
Rod
36
48
36
Rod
Slot
48
12
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21. Locate the Leg Lever Cable (62), which has two
ends that are the same length and a third end
that is longer.
21
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 an M10 x 58mm Bolt (94) and an M10 Nylon
Locknut (71).
32
62
32
31
94
62
71
22. Attach a Small Pulley (16) inside of the hole in
the Front Leg (31) with an M10 x 91mm Bolt (92),
two 26mm Spacers (35), two M10 Washers (73),
and an M10 Nylon Locknut (71). Make sure the
Pulley is above the Leg Lever Cable (62).
22
92
73
35
23
62
Slide the two free ends of the Leg Lever Cable
(62) onto the hook welded to the bottom of the
Bench Rail (23).
16
71
73
31
35
23. Slide two Foam Pads (28) onto the tube on the
Front Leg (31). Press two 19mm Round Inner
Caps (33) into the ends of the tube.
23
33
28
31
Repeat this step with the Leg Lever (32).
28
33
32
24. Adjust the tension on the upper cable (not shown)
as described in UPPER CABLE ADJUSTMENT on
the following page.
25. Make sure that all parts have been properly tightened. The use of the remaining parts will be explained in
ADJUSTMENTS, beginning on page 15.
Before using the resistance system, pull the long cable a few times to be sure that it moves smoothly over
the pulleys. If the cable does not move smoothly, find and correct the problem. IMPORTANT: If the cables
are not properly installed, they may be damaged when heavy resistance is used. See the CABLE
DIAGRAM on page 18 for proper cable routing.
13
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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.
1. Connect the two Tension Gauges (109, 110)
1
together using the magnet.
109
Magnet
110
2. Plug in the resistance system as described in
2
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.
10
109
B
Squeeze the upper cable (B) together near a
Large Pulley (17). Hook the ends of the Tension
Gauges (109, 110) around the upper cable as
shown. Do not hook the ends of the Tension
Gauges around the Tether (61); which is
attached to the back of the Pulley Bracket
(10).
110
B
61
17
109
B
Slide the Tension Gauges (109, 110) next to the
Large Pulley (17) as shown in the inset drawing.
110
17
3
3. Locate the 3/8” x 38mm Tension Screw (108) 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).
9
108
The upper cable tension is now properly adjusted.
109
110
B
14
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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, 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 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.
51
52
60
Remove the high pulleys when not in use.
Ball
64
C
ADJUSTING THE SEAT
40
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.
41
43
48
To perform row exercises, the leg press 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
23
“L”-Slot
48
43
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”-shaped slot (see the inset drawing).
Pin
15
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ATTACHING THE ACCESSORIES
To attach a Short Handle (67) to a high pulley, first
attach the high pulley 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).
60
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.
64
67
60
ATTACHING THE LEG LEVER
C
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).
64
62
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).
32
Hook
ADJUSTING THE RESISTANCE
To change the resistance setting, press the + / –
switch on the Console (53). The display will show the
current resistance level setting. The resistance can be
increased up to 240 pounds.
53
+ / – Switch
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.
Note: 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
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ADJUSTING THE BACKREST
Rod
The Backrest (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).
3
36
41
Slot
48
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).
40
36
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).
48
41
31
5
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
Storage Knob into the side of the Upright and the
Bench Rail.
49
Hold in
this area
3
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.
26
1
41
32
21
62
Hook
23
31
PLUGGING IN THE RESISTANCE SYSTEM
Plug 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.
Important: Always plug in the transformer when
using the resistance system, and unplug the trans-
former when finished.
8
12
17
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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 cable do not wrap
around each other between positions 1 and 2, and
6 and 7.
Upper Cable (B)
4
5
6
2
7
1
3
18
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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. If this occurs, wipe off the Bar Guides with a
damp cloth and a mild, non-abrasive detergent. Do not
use solvents.
55
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 level 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 38mm Tension Screws (108) twice,
counterclockwise. Select the desired resistance set-
ting. Repeat this step if necessary.
B
108
19
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EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
PERSONALIZING YOUR EXERCISE PROGRAM
Muscle Building
To increase the size and strength of your muscles,
Determining the exact length of time for each workout,
as well as the number of repetitions or sets completed,
push them close to their maximum capacity. Your mus- is an individual matter. It is important to avoid overdo-
cles will 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.)
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
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
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
right for you. Begin with 3 sets of 8 repetitions for each your body for more strenuous exercise by increasing
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.
circulation, raising your body temperature and deliver-
ing more oxygen to your muscles.
WORKING OUT
Toning
You can tone your muscles by pushing them to a mod- Each workout should include 6 to 10 different exercis-
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-
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.
pleting more sets rather than by using high amounts of Schedule your workouts for the time of day when your
resistance.
energy level is the highest. Each workout should be
followed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
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.
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
Cross Training
Cross training is an efficient way to get a complete and moving only the appropriate parts of the body.
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.
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 the
next page to find the names of the muscles.
• Rest from both strength training and aerobic exercise The repetitions in each set should be performed
for at least one full day each week to give your body
time to regenerate.
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
The combination of strength training and aerobic exer- during the exertion stage of each repetition and inhale
cise will reshape and strengthen your body, plus devel- during the return stroke. Never hold your breath.
op your heart and lungs.
20
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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.
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.
• Rest for one minute after each set for a toning work-
out.
STAYING MOTIVATED
• 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
form for each exercise.
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 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.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
MUSCLE CHART
O
A. Sternomastoid (neck)
A
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
P
L
Q
B
E. Brachioradials (forearm)
F. 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)
R
S
C
D
E
T
F
M
N
U
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
G
H
I
V
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)
W
X
J
K
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
21
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EXERCISE
WEIGHT
WEIGHT
WEIGHT
SETS
SETS
SETS
REPS
REPS
REPS
MONDAY
Date:
/
/
AEROBIC EXERCISE
EXERCISE
TUESDAY
Date:
/
/
WEDNESDAY
Date:
/
/
AEROBIC EXERCISE
EXERCISE
THURSDAY
Date:
/
/
FRIDAY
Date:
/
/
Make photocopies of this page for scheduling and recording your workouts.
22
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EXERCISE
WEIGHT
WEIGHT
WEIGHT
SETS
SETS
SETS
REPS
REPS
REPS
MONDAY
Date:
/
/
AEROBIC EXERCISE
EXERCISE
TUESDAY
Date:
/
/
WEDNESDAY
Date:
/
/
AEROBIC EXERCISE
EXERCISE
THURSDAY
Date:
/
/
FRIDAY
Date:
/
/
Make photocopies of this page for scheduling and recording your workouts.
23
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PART IDENTIFICATION CHART
Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each draw-
ing 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. If
a part is missing, call toll-free 1-877-992-5999.
M12 x 62mm Button Bolt (80)
M6 Nylon
M10 Nylon Locknut (71)
M8 Flange Nut (47)
Locknut (69)
1/2” Nylon Jamnut (78)
M10 x 63mm Button Bolt (82)
M10 x 25mm
Screw (100)
M10 x 65mm Button Bolt (96)
M10 x 69mm Bolt (93)
M12 Nylon Locknut (72)
M4 x 16mm
Screw (103)
M10 x 72mm Bolt (87)
M8 Nylon Locknut (70)
M10 Thick Washer (75)
M10 x 66mm Carriage Bolt (89)
1/2” x 66mm Carriage Bolt (79)
M10 x 70mm Carriage Bolt (88)
M6 x 16mm M6 x 13mm
Screw (11) Bolt (105)
M10 Lock
Washer (74)
M8 Washer (76)
3/8" x 38mm Tension
Screw (106)
M6 x 45mm Screw (98)
M10 x 58mm Button Screw (85)
M10 Washer (73)
M10 x 58mm Screw (94)
M10 x 91mm Bolt (92)
M10 x 103mm Bolt (86)
M12 x 58mm Button Bolt (81)
M10 x 108mm Button Bolt (90)
M8 x 114mm Axle (102)
M10 x 53mm Carriage Bolt (91)
M10 x 152mm Bolt (83)
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PART LIST—Model No. 831.153990
R0304A
Key No. Qty.
Description
Key No. Qty.
Description
1
1
1
1
1
1
1
1
1
1
2
4
1
1
2
2
5
4
1
3
2
2
2
1
2
2
1
2
4
1
1
1
1
4
2
2
1
2
1
1
1
1
1
1
3
6
6
2
1
1
1
2
2
1
1
2
2
1
1
Base
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
#
1
2
2
1
2
4
1
1
2
2
2
4
25
4
13
4
3
2
2
1
1
2
2
2
2
2
1
1
2
3
2
2
2
1
1
1
2
2
4
4
2
4
2
1
17
1
2
1
1
2
1
1
1
1
1
1
1
Cable Guide
2
Base Plate
Short Cable
3
Upright
Tether
4
Foot Plate
Leg Lever Cable
Guard Plate
5
Lat Tower
6
Mech Assembly
Front Mech Cover
Back Mech Cover
Resistance Bar
Pulley Bracket
M6 x 16mm Screw
Transformer
Cable Clip
7
Ankle Strap
8
Hip Strap
9
Short Handle
Long Handle
M6 Nylon Locknut
M8 Nylon Locknut
M10 Nylon Locknut
M12 Nylon Locknut
M10 Washer
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
Upper Wire Harness
Pulley Pivot Bracket
Pivot Bracket Bushing
Small Pulley
M10 Lock Washer
M10 Thick Washer
M8 Washer
Handgrip
1/2” Nylon Jamnut
1/2” x 66mm Carriage Bolt
M12 x 62mm Button Bolt
M12 x 58mm Button Bolt
M10 x 63mm Button Bolt
M10 x 152mm Bolt
Large Pulley
Pulley Plate
Plastic Foot
Large Plastic Foot
Wheel
50mm Square Inner Cap
Bench Rail
38mm x 76mm Inner Cap
M10 x 42mm Button Bolt
Storage Knob
38mm Round Inner Cap
Foam Pad
M10 x 44mm Button Bolt
M10 x 58mm Button Screw
M10 x 103mm Bolt
Front Leg Foot
Leg Lever Bumper
Front Leg
M10 x 72mm Bolt
M10 x 70mm Carriage Bolt
M10 x 66mm Carriage Bolt
M10 x 108mm Button Bolt
M10 x 53mm Carriage Bolt
M10 x 91mm Bolt
Leg Lever
19mm Round Inner Cap
45mm Square Inner Cap
26mm Spacer
Backrest Frame
25mm Square Inner Cap
Backrest Cap
M10 x 69mm Bolt
M10 x 58mm Bolt
M8 x 104mm Button Bolt
M10 x 65mm Button Bolt
M4 x 20mm Screw
Backrest Backing
Backrest
M6 x 45mm Screw
Seat
M4 x 7mm Machine Screw
M10 x 25mm Screw
M4 x 5mm Round Head Screw
M8 x 114mm Axle
Seat Backing
Seat Knob
60mm Metal Spacer
8mm Metal Spacer
Bearing Wheel
M8 Flange Nut
Seat Carriage
Lat Tower Crossbar
Crossbar Cover
Eyebolt
M4 x 16mm Screw
M4 x 19mm Screw
M6 x 13mm Bolt
Angled Inner Cap
Lat Bar
3/8” x 38mm Tension Screw
Tension Gauge
High Pulley Housing
Console
38mm Spacer
Bar Guide
Small Guide Spacer
Large Guide Spacer
Block Spacer
Tension Gauge w/magnet
User’s Manual
Exercise Guide
Exercise Decal
Large Allen Wrench
Small Allen Wrench
#
#
#
#
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of this manual for information about ordering replacement parts. If a part is missing, call toll-free 1-877-992-5999.
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EXPLODED DRAWING—Model No. 831.153990
R0304A
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FULL ONE-YEAR WARRANTY
For one year from the date of purchase, if failure occurs due to defect in material or workmanship in
this RESISTANCE SYSTEM EXERCISER, contact the nearest Sears Service Center throughout the
United States and Sears will 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
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. 208946 R0304A
Printed in China © 2004 ICON Health & Fitness, Inc.
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