Model No. 831.153971
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
• Console Operation
• 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
Download from Www.Somanuals.com. All Manuals Search And Download.
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.
3
Download from Www.Somanuals.com. All Manuals Search And Download.
BEFORE YOU BEGIN
Thank you for selecting the innovative WEIDER® PLAT- after reading this manual, call 1-800-4-MY-HOME®
INUM XP800 resistance system. The resistance system (1-800-469-4663). To help us assist you, please note
offers a selection of stations designed to develop every
the product model number and serial number before
major muscle group of the body. Whether your goal is to calling. The model number is 831.153971. The serial
tone your body, build dramatic muscle size and
strength, or improve your cardiovascular system, the
resistance system will help you to achieve the specific
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
Crossbar
Top Frame
High Pulley
Lat Bar
Console
Resistance Bar
Squat Pin
Squat Backrest
Backrest
Storage Knob
Low Pulley
Row Plate
Seat
Seat Knob
Base Plate
ASSEMBLED
DIMENSIONS:
Height: 82 in.
Width: 66 in.
Depth: 80 in.
Leg Lever
4
Download from Www.Somanuals.com. All Manuals Search And Download.
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 fol-
lowing 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. Refer to the PART
IDENTIFICATION CHART for help identifying
small parts.
1
Attach the Base Plate Foot (63) to the Base Plate
(1) with two M4 x 38mm Screws (100).
63
100
100
2. Attach a Wheel (65) to a Wheel Insert (64) with an
M10 x 78mm Button Bolt (99) and an M10 Nylon
Locknut (103). Do not overtighten the Locknut;
the Wheel must be able to turn easily.
2
65
103
64
99
1
Attach the Wheel Insert (64) to the Base Plate (1)
with two M4 x 16mm Screws (53) and a Plastic
Foot (36).
36
53
65
Attach the other Wheel (65) in the same man-
ner.
5
Download from Www.Somanuals.com. All Manuals Search And Download.
3. Insert the Upper Wire Harness (71) through the
hole in the Upright Cover (3). Pull the lower end
of the Upper Wire Harness out of the hole in the
back of the Upright (2).
3
Attach the Upright Cover (3) and Upright (2) to
the Base Plate (1) with an M10 x 25mm Button
Screw (88), an M10 Washer (106), an M10 x
92mm Button Bolt (83), and an M10 Nylon
Locknut (103).
71
3
2
71
88
106
103
83
1
4. Attach the Row Plate (28) to the Upright (2) with
four M10 x 75mm Button Bolts (84) and four M10
Nylon Locknuts (103).
4
2
84
103
84
28
103
6
Download from Www.Somanuals.com. All Manuals Search And Download.
5. Insert the four connectors of the lower wire har-
ness (C) into the sockets of the Upper Wire
Harness (71). The connectors 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.
5
6
12
85
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.
C
71
Pull the excess lower wire harness (C) out of
the Mech Frame (6) and push it and the Upper
Wire Harness (71) into the Upright (2).
Tag
103
Insert the Mech Frame (6) into the Base Plate (1).
Attach the Mech Frame to the Upright (2) with a
1/2” x 25mm Screw (85) and a 1/2” Lock Washer
(12). Do not tighten the Screw yet.
Tag
2
1
Attach the Mech Frame (6) to the Base Plate (1)
with four M10 Nylon Locknuts (103).
103
Tighten the 1/2” x 25mm Screw (85).
6
6. Attach the Leg Lever Bumper (55) to the Leg (5)
with two M5 x 56mm Screws (108).
108
55
5
7. Pull the Seat Knob (48) and remove the Seat
Carriage (44) from the Rail (not shown).
7
Attach the Seat (45) to the Seat Carriage (44)
with four M6 x 16mm Screws (41).
45
44
48
41
41
7
Download from Www.Somanuals.com. All Manuals Search And Download.
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.
8
103
106
4
Press the Rail Cap (49) onto the Leg (5). Attach
the Leg to the Rail (4) with two M10 x 64mm
Button Bolts (80), four M10 Washers (106), and
two M10 Nylon Locknuts (103).
48
44
Holes on
this side
106
49
80
5
9. Attach the Rail Insert (31) inside of the Rail (4)
with two M10 x 64mm Button Bolts (80), four M10
Washers (106), and two M10 Nylon Locknuts
(103). Make sure the Bolts go through the indi-
cated holes in the Rail Insert.
9
31
103
106
Holes
80
4
106
106
10. Lubricate an M10 x 125mm Button Bolt (89) 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.
10
29
28
106
103
Tighten the Storage Knob (29) into the Row Plate
(28) and the Rail (4).
30
30
4
106
89
Lubricate
11. Wet a Squat Arm (20) with soapy water. Slide a
Small Foam Pad (24) and a Short Handgrip (21)
onto the Squat Arm.
11
20
27
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).
20
19
24
21
8
Download from Www.Somanuals.com. All Manuals Search And Download.
12. Attach the Squat Backrest (25) to the Squat
Carriage (19) with four M6 x 16mm Screws (41).
12
41
25
41
19
13. Insert the Squat Pin (66) into the Upright (2).
Slide the Squat Carriage (19) onto the Upright (2).
13
2
19
66
14. Attach the Top Frame (37) to the Upright (2) with
two M10 x 25mm Button Screws (88), an M10 x
75mm Button Screw (84), three M10 Lock
Washers (75), and an M10 Washer (106).
14
88
37
75
84
75
106
9
Download from Www.Somanuals.com. All Manuals Search And Download.
15. Pull the excess Upper Wire Harness (71) out of
the Upright (2). Insert the connector on the
Console (67) into the socket on the Upper Wire
Harness. The connector should slide easily into
the socket and snap into place. If the connector
does not slide easily and snap into place, turn the
connector over and then insert it.
15
114
71
2
67
114
Make sure that the connector and wires 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
67
Push the excess Upper Wire Harness (71) into
the Upright (2).
16
Attach the Console (67) to the Upright (2) with
four M4 x 70mm Screws (114).
68
43
16. Attach a Large Pulley (14) and the Pulley Plate
(68) to the Upright (2) with an M12 x 62mm
Button Bolt (81) and an M12 Nylon Locknut (43).
Do not tighten the Locknut yet.
14
2
17. Pull the upper cable (A), which is attached inside
of the Mech Frame (not shown), up between the
Upright (2) and the Pulley Plate (68).
81
Attach another Large Pulley (14) to the Upright (2)
and Pulley Plate (68) with an M12 x 62mm Button
Bolt (81) and an M12 Nylon Locknut (43). Make
sure that the upper cable (A) is between the
two Pulleys.
17
A
42
90
43
Hold the 38mm Spacer (90) inside the loop of the
upper cable (A), and between the Upright (2) and
the Pulley Plate (68). Attach the Spacer with an
M10 x 58mm Button Screw (42). Make sure the
ends of the cable do not wrap around each
other below the Spacer and the Large Pulleys
(14) used in steps 16 and 17 (refer to the
CABLE DIAGRAM on page 20).
68
81
14
2
18
Tighten the M12 Nylon Locknuts (43) used in
steps 16 and 17.
17
18
86
18. Attach a Small Guide Spacer (18), a Large Guide
Spacer (17), and two Bar Guides (15) to the
Upright (2) with an M10 x 152mm Bolt (86).
15
Metal
Cover
54
A
2
Pull the upper cable (A) up between the Bar
Guides (15). Press the metal cover on the cable
into the groove in the Block Spacer (16). Attach a
Small Guide Spacer (18), the Block Spacer, the
two Bar Guides (15), an M10 Thick Washer (54),
and the two Tethers (70) to the Upright (2) with
another M10 x 152mm Bolt (86). Do not tighten
the Bolt yet.
86
70
Groove
16
18
10
Download from Www.Somanuals.com. All Manuals Search And Download.
19. Insert the Resistance Bar (9) between the Bar
Guides (15), and center it on the Block Spacer
(not shown).
19
15
Remove the paper backing from a Bracket Plate
(11) and stick it to the end of Resistance Bar (9).
Press a Pulley Bracket (10) onto the Resistance
Bar. Screw a 3/8” x 38mm Tension Screw (13)
into the Pulley Bracket a couple of turns. Make
sure the hexagonal hole in the Screw is on the
outside of the Bracket.
70
11
103
54
9
10
Attach a Tether (70) to the Pulley Bracket (10) at
the upper hole, with an M10 x 64mm Button Bolt
(80), an M10 Thick Washer (54), and an M10 Nylon
Locknut (103).
80
13
20
43
Repeat on the other side of the Resistance
Bar (9). Then, tighten the lower M10 x 152mm
Bolt (86) used in step 18.
10
14
87
20. Hold a Large Pulley (14) inside the upper cable
(A). Attach the Pulley to a Pulley Bracket (10)
with an M12 x 58mm Button Bolt (87) and an M12
Nylon Locknut (43). Make sure that the cable is
routed as shown in the CABLE DIAGRAM on
page 20.
A
21. Hold a Large Pulley (14) inside the upper cable
(A). Attach the Pulley to the other Pulley Bracket
(10) with an M12 x 58mm Button Bolt (87) and an
M12 Nylon Locknut (43). Make sure that the
cable is routed as shown in the CABLE DIA-
GRAM on page 20.
21
43
13
10
A
Tighten the two 3/8” x 38mm Tension Screws
(13) an equal number of turns until the upper
cable (A) is tight.
14
87
22. Attach a Plastic Foot (36) to the Backrest Frame
(32) with an M4 x 16mm Screw (53).
22
36
32
53
11
Download from Www.Somanuals.com. All Manuals Search And Download.
23. Attach the Backrest (35) to the Backrest Frame
(32) with four M6 x 38mm Screws (105) and four
M6 Washers (107).
23
35
107
107
105
32
107
107
105
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.
24
32
Rod
Slot
44
32
44
25. Attach the Leg Lever (56) to the Leg (5) with a
Leg Station Pin (60). Slide a Cotter Pin (113) onto
the Leg Station Pin.
25
5
113
56
60
12
Download from Www.Somanuals.com. All Manuals Search And Download.
26. Slide the Pad Tube (50) into the Leg Lever (56).
Slide two Large Foam Pads (52) onto the Pad
Tube.
26
52
Attach the other Pad Tube (50) to the Leg
Lever (56) and the Leg (5) in the same manner.
56
5
50
50
52
27. Attach a 90mm Pulley (40) inside of the Leg (5)
with an M10 x 85mm Button Bolt (92), two M10
Washers (106), two 22mm Spacers (61), and an
M10 Nylon Locknut (103).
27
5
103
106
61
61
106
127
40
28. 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 (93) and an M10
Nylon Locknut (103).
28
39
103
93
Repeat this step with the other High Cable
(101) and Pulley Housing (39).
40
101
29. 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
Download from Www.Somanuals.com. All Manuals Search And Download.
ADJUSTMENTS
This section explains how to adjust the resistance system. See the 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 bar can be cleaned with a vinyl and rubber protectant, available at an automotive or
department store.
ATTACHING THE HIGH PULLEYS
37
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 lower cable (B) with a Cable
Clip (94). Attach the other high pulley in the same
manner.
39
Ball
Remove the high pulleys when not in use.
101
B
94
USING THE LEG LEVER
To use the Leg Lever (56), attach it to the Leg (5) with
a Leg Station Pin (60). Slide a Cotter Pin (113) onto
the Leg Station Pin.
56
113
5
Route the hook end of the Leg Lever Cable (102)
under the 90mm Pulley (40) in the Leg (5), and attach
it to the Leg Lever (56). Make sure the hook is ori-
ented as shown when attaching it to the Leg
Lever. Insert a Leg Station Pin (60) into the Leg,
under the Cable. Slide a Cotter Pin (113) onto the Leg
Station Pin.
40
102
113
60
60
Hook
See the inset drawing. Attach a long end of the Leg
Lever Cable (102) to one end of the lower cable (B)
with a Cable Clip (94). Attach the other long end of
the Leg Lever Cable to the other end of the low
cable in the same manner.
94
102
B
14
Download from Www.Somanuals.com. All Manuals Search And Download.
ADJUSTING THE SQUAT ARM
27
To 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.
19
20
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 a Squat
Pin (66) into the correct hole in the Upright (2).
Finally, attach each end of the lower cable (B) to the
Squat Carriage (19) with a Carriage Strap (77) and
two Cable Clips (94).
20
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).
19
2
77
66
94
B
ADJUSTING THE BACKREST
35
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).
2
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).
4
Rod
32
Slot
44
44
15
Download from Www.Somanuals.com. All Manuals Search And Download.
ATTACHING THE ACCESSORIES
To attach the Lat Bar (82) 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.
101
94
101
The Handles (not shown) and the Ankle Strap (not
shown) can be attached to the High Cables (101) or
the lower cable (not shown) with Cable Clips (94).
Attach the Hip Strap (not shown) to the ends of the
lower cable with two Cable Clips.
82
ADJUSTING THE SEAT
35
45
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.
4
44
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).
48
Adjustment
Hole
Pin
44
48
“L”-Slot
16
Download from Www.Somanuals.com. All Manuals Search And Download.
STORING THE RESISTANCE SYSTEM
37
To store the resistance system, first remove the Curl
Pad (not shown) and 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 on 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 and into the Rail (4).
Hold in
this area
5
44
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.
2
WARNING:
Make sure that
Storage Knob (29) is in place and fully tight-
ened each time the resistance system is used.
4
28
65
29
1
17
Download from Www.Somanuals.com. All Manuals Search And Download.
CONSOLE OPERATION
FEATURES OF THE CONSOLE
PLUGGING IN THE RESISTANCE SYSTEM
Plug the indicated
end of the
Transformer (72) into
the Back Mech
Cover (8). Plug the
other end of the
Transformer into a
120-volt outlet. All
indicators and dis-
Console
8
72
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.
Program
Buttons
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.
Main
Display
Note: When the power is on, the words MANUAL
MODE will appear in the main display. To use a pro-
gram, see PROGRAM OPERATION on page 17. If
you want to return to the manual mode while the
console is running a program, press and hold the
NEXT button.
Resistance
Display
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.
Sets
Display
2. Select a resistance setting.
Reps
Display
The current resistance setting will appear in the
resistance display. To 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.
The heart of the resistance system is the digital resist-
ance training console. The console offers both a manu-
al mode and nine workout programs. When the manual
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.
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.
To use the manual mode of the console, follow the
steps at the right. To use a program, see page 17.
18
Download from Www.Somanuals.com. All Manuals Search And Download.
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.
3. 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,
perform the cardio row exercise while the main dis-
play counts down from 5 minutes.
3. Enter the numbers of sets and repetitions that
you plan to complete for an exercise.
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 dif-
ferent resistance setting by pressing the resistance
+ and – buttons.
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.
4. Adjust the resistance setting and the numbers of
sets and repetitions for the exercise if desired.
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.
The name of an exercise 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.
4. 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, repeat steps 2 and 3 above for the
next exercises.
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 fac-
tors as your body size and your physical condition. If
desired, adjust the resistance setting and the num-
bers of sets and repetitions by pressing the + and –
buttons below each display.
5. Unplug the transformer.
When you complete your workout, unplug the trans-
former from the 120-volt outlet.
5. Perform the exercise.
As you perform the exercise, the console will count
down the numbers of sets and repetitions you have
completed.
PROGRAM OPERATION
1. Plug in the transformer.
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.
Plug the transformer into a 120-volt outlet (see
PLUGGING IN THE RESISTANCE SYSTEM on
page 16). Important: Always plug in the trans-
former when using the resistance system.
6. Perform the remaining exercises in the program.
Note: 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.
After you have completed an exercise in the pro-
gram, press the NEXT button and the name of the
next exercise will appear in the main display. Repeat
steps 4 and 5 above for the exercise.
2. 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 program may include the same exercise
twice, with different resistance settings and different
numbers of sets and repetitions. If you wish to skip
any part of the program, press the NEXT button to
advance to the next part of the program.
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.
When you complete the program, the words WORK-
OUT COMPLETE will appear in the main display.
7. Unplug the transformer.
When you complete your workout, unplug the trans-
former from the 120-volt outlet.
19
Download from Www.Somanuals.com. All Manuals Search And Download.
CABLE DIAGRAM
The cable diagram shows the proper routing of the
upper cable (A). 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.
Upper Cable (A)
4
5
2
3
1
6
20
Download from Www.Somanuals.com. All Manuals Search And Download.
TROUBLESHOOTING
ADJUSTING THE CABLE TENSION
13
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 HANDLES AND READJUST RESIST-
ANCE 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
upper cable (A). Adjust the tension as described
below.
13
A
To decrease the tension on the upper cable (A), turn
the two 3/8” x 38mm Tension Screws (13) twice,
counterclockwise. Select the desired resistance set-
ting. Repeat this step if necessary.
RECALIBRATING THE CONSOLE
To recalibrate the Console (67), first plug in the resist-
ance system (see PLUGGING IN THE RESISTANCE
SYSTEM on page 18). Then, press and hold the
NEXT button and the MOTORIZED WEIGHT
ADJUSTMENT + button for five seconds. When the
buttons are released, a number will appear in the
REPS display. Press the NEXT button again, then
press the MOTORIZED WEIGHT ADJUSTMENT +
button; this will start the recalibration process. This
may take a few minutes as the motor moves between
the lowest and highest resistance settings. When the
motor finishes, unplug the transformer from the 120-
volt outlet.
67
The Console (67) will be recalibrated. Use the resist-
ance system as described in the CONSOLE OPERA-
TION section, starting on page 18.
CLEANING THE BAR GUIDES
Over time, dust may build up on the Bar Guides (15),
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.
15
21
Download from Www.Somanuals.com. All Manuals Search And Download.
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 bike, 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 page
23 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.
22
Download from Www.Somanuals.com. All Manuals Search And Download.
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. 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.
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)
23
Download from Www.Somanuals.com. All Manuals Search And Download.
PART IDENTIFICATION CHART—Model No. 831.153971
R0304A
M10 x 58mm Button Screw (42)
M12 x 58mm Button Bolt (87)
M5 x 56mm Screw (108)
M12 x 62mm Button Bolt (81)
M10 x 44mm Button Bolt (93)
M10 x 64mm Button Bolt (80)
M6 x 38mm Screw (105)
M4 x 70mm Screw (114)
M4 x 38mm Screw (100)
M10 x 75mm Button Bolt (84)
M10 x 25mm Button Screw (88)
M10 x 78mm Button Bolt (99)
1/2" x 25mm Screw (85)
M10 x 85mm Button Bolt (92)
M6 x 16mm Screw (41)
M10 x 92mm Button Bolt (83)
M4 x 16mm Screw (53)
M10 x 125mm Button Bolt (89)
M10 x 152mm Bolt (86)
Download from Www.Somanuals.com. All Manuals Search And Download.
M10 Nylon Locknut (103)
1/2" Lock Washer (12)
M12 Nylon Locknut (43)
22mm Spacer (61)
M10 Thick Washer (54)
M10 Washer (106)
31mm Spacer (30)
M10 Lock Washer (75)
M6 Washer (107)
38mm Spacer (90)
3/8" x 38mm Tension Screw (13)
Download from Www.Somanuals.com. All Manuals Search And Download.
PART LIST—Model No. 831.153971
R0304A
Key No. Qty. Description
Key No. Qty. Description
Key No. Qty. Description
1
2
3
4
5
6
7
8
9
10
11
12
13
1
1
1
1
1
1
1
1
1
2
2
1
2
Base Plate
Upright
Upright Cover
Rail
Leg
44
45
46
47
48
49
50
51
1
1
1
1
1
1
2
4
Seat Carriage
Seat
Pop Pin
Knob Spring
Seat Knob
Rail Cap
Pad Tube
19mm Round
Inner Cap
Large Foam Pad
M4 x 16mm Screw
M10 Thick Washer
Leg Lever Bumper
Leg Lever
Leg Lever Bushing
Leg Station Cap
Curl Knob
Leg Station Pin
22mm Spacer
Leg Outer Cap
Base Plate Foot
Wheel Insert
Wheel
85
1
1/2” x 25mm
Screw
86
87
2
2
M10 x 152mm Bolt
M12 x 58mm
Button Bolt
M10 x 25mm
Button Screw
M10 x 125mm
Button Bolt
38mm Spacer
Reed Sensor
M10 x 85mm
Button Bolt
M10 x 44mm
Button Bolt
Mech Frame
Front Mech Cover
Back Mech Cover
Resistance Bar
Pulley Bracket
Bracket Plate
1/2” Lock Washer
3/8” x 38mm
Tension Screw
Large Pulley
Bar Guide
Block Spacer
Large Guide
Spacer
Small Guide
Spacer
88
89
3
1
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
4
9
3
1
1
2
1
1
2
2
2
1
2
2
1
1
1
1
2
1
90
91
92
1
1
1
93
4
14
15
16
17
4
2
1
1
94
95
96
97
98
99
4
2
2
1
1
2
Cable Clip
Long Handle
Short Handle
Hip Strap
Ankle Strap
M10 x 78mm
Button Bolt
M4 x 38mm Screw
High Cable
Leg Lever Cable
M10 Nylon
Locknut
M10 x 34mm
Button Bolt
M6 x 38mm Screw
M10 Washer
M6 Washer
M5 x 56mm Screw
M4 x 7mm
Machine Screw
45mm Square
Inner Cap
M4 x 20mm Screw
M4 x 5mm Screw
(Round Head)
Cotter Pin
M4 x 70mm Screw
11mm Spacer
User’s Manual
Exercise Guide
Large Allen
18
2
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
1
2
4
1
2
2
1
8
1
1
1
2
1
1
1
2
Squat Carriage
Squat Arm
100
101
102
103
2
2
1
Squat Pin
Console
Short Handgrip
Squat Pivot Tube
Squat Arm Roll Pin
Small Foam Pad
Squat Backrest
Carriage Wheel
Squat Knob
Row Plate
Storage Knob
31mm Spacer
Rail Insert
Backrest Frame
Backrest Cap
25mm Square
Inner Cap
Backrest
Plastic Foot
Top Frame
38mm Round
Inner Cap
Pulley Housing
90mm Pulley
M6 x 16mm Screw
M10 x 58mm
Button Screw
M12 Nylon
Pulley Plate
Cable Guide
Tether
Upper Wire
Harness
Transformer
Pulley Pivot
Bracket
Pivot Bracket
Bushing
M10 Lock Washer
M5 x 35mm Screw
Carriage Strap
M10 x 40mm
Button Bolt
16mm Spacer
M10 x 64mm
Button Bolt
31
104
4
105
106
107
108
109
4
14
4
2
2
72
73
1
2
74
2
75
76
77
78
3
1
2
4
110
1
111
112
4
2
35
36
37
38
1
3
1
2
79
80
4
6
113
114
115
#
#
#
2
4
4
1
1
1
81
2
M12 x 62mm
Button Bolt
Lat Bar
M10 x 92mm
Button Bolt
M10 x 75mm
Button Bolt
39
40
41
42
2
5
8
1
82
83
1
1
Wrench
Small Allen
Wrench
#
1
84
5
43
4
Locknut
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.
Download from Www.Somanuals.com. All Manuals Search And Download.
EXPLODED DRAWING—Model No. 831.153971
R0304A
Download from Www.Somanuals.com. All Manuals Search And Download.
FULL TEN-YEAR WARRANTY
For ten years 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.
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. 207614 R0304A
Printed in China © 2003 ICON Health & Fitness, Inc.
Download from Www.Somanuals.com. All Manuals Search And Download.
|