Weider Home Gym 831153990 User Manual

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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