crossbow instructions

CAUTIONRead all precautions and instruc-tions in this manual beforeusing this equipment. Save thismanual for future reference.

Model No. 831.153972Serial No.

Write the serial number in thespace above for future reference.

Serial Number Decal (under seat)

Sears, Roebuck and Co., Hoffman Estates, IL 60179

RESISTANCE SYSTEM EXERCISERUser’s Manual

• Assembly

• Adjustments

• Console Operation

• Part List and Drawing

Visit our website at

www.weiderplatinum.com

2

WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6UPPER CABLE ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13CONSOLE OPERATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back CoverFULL TEN-YEAR WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover

Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached in the center ofthis manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before begin-ning assembly.

TABLE OF CONTENTS

3

WARNING DECAL PLACEMENT

The decals shown here have beenplaced on the resistance system. If adecal is missing or illegible, please call 1-877-992-5999 and order a freereplacement decal. Apply the decal inthe location shown.

Keep hands andfingers clear ofthis area.

4

1. Read all instructions in this manual beforeusing the resistance system. Use the resist-ance system only as described in this manual.

2. It is the responsibility of the owner to ensurethat all users of the resistance system areadequately informed of all precautions.

3. The resistance system is intended for homeuse only. Do not use the resistance system inany commercial, rental, or institutional setting.

4. Use the resistance system only on a levelsurface. Cover the floor beneath the resist-ance system to protect the floor.

5. Keep the resistance system indoors, awayfrom moisture and dust. Do not put theresistance system in a garage or coveredpatio, or near water.

6. Make sure that all parts are properly tight-ened each time the resistance system isused. Replace any worn parts immediately.

7. Keep children under 12 and pets away fromthe resistance system at all times.

8. Keep hands and feet away from moving parts.

9. Always wear athletic shoes for foot protec-tion while exercising.

10. The resistance system is designed to sup-port a maximum user weight of 300 pounds.

11. Pull on the lower cable only while sitting onthe bench or standing on the base plate. Pullon the high cables only while sitting on thebench, with the seat in one of the three posi-tions closest to the upright base, or whilestanding on the base plate.

12. The crossbar on the top frame is notdesigned to be used for pull-up exercises. Donot hang on the crossbar.

13. The resistance system is designed to beused with the included resistance. Do notuse the resistance system with any othertype of resistance.

14. Always disconnect the lat bar from the highcables when performing an exercise thatdoes not require it.

15. Make sure the storage knob is in place andfully tightened each time the resistance sys-tem is used.

16. Make sure that the cables remain on the pul-leys at all times. If the cables bind as you areexercising, stop immediately and make surethat the cables are on the pulleys. Replace allcables at least every two years.

17. Do not pull on the cables while the resist-ance level is being adjusted.

18. If you feel pain or dizziness while exercising,stop immediately and begin cooling down.

WARNING: Before beginning this or any exercise program, consult your physician. Thisis 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 propertydamage sustained by or through the use of this product.

WARNING: To reduce the risk of serious injury, read the following important precautionsbefore using the resistance system.

IMPORTANT PRECAUTIONS

5

Top Frame

High Pulley

Backrest

Storage Knob

Squat Backrest

Lat Bar

Console

Crossbar

Low Pulley

Base Plate

Leg Lever

Seat

Squat Pin

Row Plate

Seat Knob

Resistance Bar

BEFORE YOU BEGIN

Thank you for selecting the innovative WEIDER® PLAT-INUM XP800 resistance system. The resistance systemoffers a selection of stations designed to develop everymajor muscle group of the body. Whether your goal is totone your body, build dramatic muscle size andstrength, or improve your cardiovascular system, theresistance system will help you to achieve the specificresults you want.

For your benefit, read this manual carefully beforeusing the resistance system. If you have questions

after reading this manual, call 1-800-4-MY-HOME®

(1-800-469-4663). To help us assist you, please notethe product model number and serial number beforecalling. The model number is 831.153972. The serialnumber 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 belowand familiarize yourself with the parts that are labeled.

ASSEMBLED DIMENSIONS: Height: 86 in.Width: 50 in. Depth: 85 in.

6

Before beginning assembly, carefully read thefollowing information and instructions:

• Assembly requires two persons.

• Place all parts in a cleared area and remove thepacking materials. Do not dispose of the packingmaterials until assembly is completed.

• For help identifying small parts, use the PARTIDENTIFICATION CHART. Note: Some smallparts may have been pre-attached for shipping. Ifa part is not in the parts bag, check to see if ithas been pre-attached.

• Tighten all parts as you assemble them, unlessinstructed to do otherwise.

• As you assemble the resistance system, makesure all parts are oriented as shown in the draw-ings.

The included Allen wrenches and the fol-lowing tools (not included) are required forassembly:

• Two adjustable wrenches

• One rubber mallet

• One standard screwdriver

• One Phillips screwdriver

• Lubricant, such as grease or petroleum jelly,and soapy water.

Assembly will be more convenient if you have asocket set, a set of open-end or closed-endwrenches, or a set of ratchet wrenches.

Make Things Easier for Yourself

This manual is designed to ensure that the resist-ance system can be assembled successfully bymost people. However, it is important to realizethat the versatile resistance system has manyparts and that the assembly process will taketime. Most people find that by setting aside plentyof time, assembly will go smoothly.

ASSEMBLY

11.

Pull the lower end of the Upper Wire Harness(71) out of the hole in the back of the Upright (2).

Attach the Upright (2) to the Base Plate (1) withan M10 x 25mm Button Screw (88), an M10Washer (106), an M10 x 92mm Button Bolt (83),and an M10 Nylon Locknut (103).

Before beginning assembly, make sure thatyou have read and understand the informa-tion in the box above. Refer to the PARTIDENTIFICATION CHART for help identifyingsmall parts.

2

103

1

83

88

71

106

7

2. Insert the connector of the Upper Wire Harness(71) into the socket of the Lower Wire Harness(117). The connector should slide easily into thesocket and snap into place. If the connector doesnot slide easily and snap into place, turn the con-nector over and then insert it.

Make sure that the connector and wires appearas shown in the inset drawing. IF THE CONNEC-TOR IS NOT INSERTED PROPERLY, THE CON-SOLE MAY BE DAMAGED WHEN THE POWERIS TURNED ON.

Insert the Mech Frame (6) into the Base Plate (1).Attach the Mech Frame to the Upright (2) with a1/2” x 25mm Screw (85) and a 1/2” Lock Washer(12). Do not tighten the Screw yet.

Attach the Mech Frame (6) to the Base Plate (1)with four M10 Nylon Locknuts (103).

Tighten the 1/2” x 25mm Screw (85).

2

126

103

103

71

117

85

21

3. Press the Rail Cap (49) onto the Leg (5). Attachthe Leg to the Rail (4) with two M10 x 64mmButton Bolts (80), four M10 Washers (106), andtwo M10 Nylon Locknuts (103).

3

4

49

103

5

106

106

80

Holes onthis side

106

106

29

28103

4. Lubricate an M10 x 125mm Button Bolt (89) withgrease. Attach the Rail (4) to the Row Plate (28)with the Bolt, two M10 Washers (106), two 31mmSpacers (30), and an M10 Nylon Locknut (103).Do not overtighten the Locknut; the Rail mustbe able to pivot easily.

Tighten the Storage Knob (29) into the Row Plate(28) and the Rail (4).

4

89

30

304

Lubricate

71

117

BlackWire

RedWire

8

6. Attach the Top Frame (37) to the Upright (2) withtwo M10 x 25mm Button Screws (88), an M10 x75mm Button Screw (84), three M10 LockWashers (75), and an M10 Washer (106).

6

75

106

84

2

75

88

37

5. Insert the Squat Pin (66) into the Upright (2).

Slide the Squat Carriage (19) onto the Upright (2).

5

19

2

66

7. Pull the excess Upper Wire Harness (71) out ofthe Upright (2). Insert the connector on theConsole (67) into the socket on the Upper WireHarness. The connector should slide easily intothe socket and snap into place. If the connectordoes not slide easily and snap into place, turn theconnector over and then insert it.

Make sure that the connector and wires appearas shown in the inset drawing. IF THE CONNEC-TOR IS NOT INSERTED PROPERLY, THE CON-SOLE MAY BE DAMAGED WHEN THE POWERIS TURNED ON.

Push the excess Upper Wire Harness (71) intothe Upright (2).

Attach the Console (67) to the Upright (2) withfour M4 x 70mm Screws (53).

7

53

71

672

53

71

67

BlackWire

RedWire

9

10

15MetalCover

Groove

2

17

121

8

9

14

68 13

81

2

13

9011

81

121

14

68

2

18

18 16

70

86

86

10. Attach a Small Guide Spacer (18), a Large GuideSpacer (17), and two Crossbar Guides (15) to theUpright (2) with an M10 x 152mm Bolt (86).

Pull the Upper Cable (121) up between theCrossbar Guides (15). Press the metal cover onthe Cable into the groove in the Crossbar Block(16). Attach a Small Guide Spacer (18), theCrossbar Block, the two Crossbar Guides (15), anM10 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.

9. Pull the Upper Cable (121), which is attachedinside of the Mech Frame (not shown), upbetween the Upright (2) and the Pulley Plate (68).

Attach another Large Pulley (14) to the Upright (2)and Pulley Plate (68) with an M12 x 62mm ButtonBolt (81) and an M12 Nylon Locknut (13). Makesure that the Upper Cable (121) is between thetwo Pulleys.

Hold the 38mm Spacer (90) inside the loop of theUpper Cable (121), and between the Upright (2)and the Pulley Plate (68). Attach the Spacer withan M10 x 58mm Button Screw (11). Make surethe ends of the Cable do not wrap aroundeach other below the Spacer and the LargePulleys (14) used in steps 8 and 9 (refer to theCABLE DIAGRAM on page 18).

Tighten the M12 Nylon Locknuts (13) used insteps 8 and 9.

54

8. Attach a Large Pulley (14) and the Pulley Plate(68) to the Upright (2) with an M12 x 62mmButton Bolt (81) and an M12 Nylon Locknut (13).Do not tighten the Locknut yet.

10

14. Attach the Leg Lever (56) to the Leg (5) with aLeg Station Pin (60). Slide a Cotter Pin (113) ontothe Leg Station Pin.

14

56

60

113

5

11. Insert the Resistance Bar (9) between theCrossbar Guides (15), and center it on theCrossbar Block (not shown).

Press a Pulley Bracket (10) onto the ResistanceBar (9). Screw a 3/8” x 38mm Tension Screw(114) into the Pulley Bracket a couple of turns.Make sure the hexagonal hole in the Screw ison the outside of the Bracket.

Attach a Tether (70) to the Pulley Bracket (10) atthe upper hole, with an M10 x 64mm Button Bolt(80), an M10 Thick Washer (54), and an M10 NylonLocknut (103).

Repeat on the other side of the ResistanceBar (9). Then, tighten the lower M10 x 152mmBolt (86) used in step 10.

12. Hold a Large Pulley (14) inside the Upper Cable(121). Attach the Pulley to a Pulley Bracket (10)with an M12 x 58mm Button Bolt (87) and an M12Nylon Locknut (13). Make sure that the Cable isrouted as shown in the CABLE DIAGRAM onpage 18.

13. Hold a Large Pulley (14) inside the Upper Cable(121). Attach the Pulley to the other PulleyBracket (10) with an M12 x 58mm Button Bolt(87) and an M12 Nylon Locknut (13). Make surethat the Cable is routed as shown in theCABLE DIAGRAM on page 18.

Tighten the two 3/8” x 38mm Tension Screws(114) an equal number of turns.

11

12

1570

103

114

114

80

9

10

10

14

121

13

87

13

10

14

121

13

87

54

11

15. Slide a Pad Tube (50) into the Leg (5). Slide twoLarge Foam Pads (52) onto the Pad Tube.

Attach the other Pad Tube (50) to the LegLever (56) in the same manner.

15

52

52

50

50

5

56

16. Insert the rod on the Backrest Frame (32) into theslot in the Seat Carriage (44). Hold the BackrestFrame vertically over the Seat Carriage andslide the rod into the slot, as shown in theinset drawing.

17. Adjust the tension on the upper cable (not shown)as described in UPPER CABLE ADJUSTMENTon the following page.

16

32

32

44

44

RodSlot

18. Make sure that all parts have been properly tightened. The use of the remaining parts will be explained inADJUSTMENTS, beginning on page 13.

Before using the resistance system, turn on the console and change the resistance setting asdescribed in CONSOLE OPERATION on page 16.

12

After completing the assembly of the resistance system, the tension on the Upper Cable (121) will need to beadjusted. 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 (115, 116)together using the magnet.

2. Plug in the resistance system as described inPLUGGING IN THE RESISTANCE SYSTEM onpage 16. Use the Console (not shown) to adjustthe resistance setting of the system to the highestsetting, as described in Selecting a resistancesetting on page 16.

Squeeze the Upper Cable (121) together near aLarge Pulley (14). Hook the ends of the TensionGauges (115, 116) around the Upper Cable asshown. Do not hook the ends of the TensionGauges around the Tether (70); which isattached to the back of the Pulley Bracket(10).

Slide the Tension Gauges (115, 116) next to theLarge Pulley (14) as shown in the inset drawing.

3. Locate the 3/8” x 38mm Tension Screw (114) oneach end of the Resistance Bar (9). Alternatelytighten each Screw one turn at a time until thetwo Tension Gauges (115, 116) are pulled apartby the Upper Cable (121).

The upper cable tension is now properly adjusted.

1

2

3

14

121

121

121

116

116

115

115

115

116

121

114

9

10

70

14

Magnet

115

116

UPPER CABLE ADJUSTMENT

This section explains how to adjust the resistance system. See the EXERCISE GUIDELINES on page 20 forimportant 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 usesolvents. The resistance bar can be cleaned with a vinyl and rubber protectant, available at an automotive ordepartment store.

13

Ball

ATTACHING THE HIGH PULLEYS

To use a high pulley, slide the hook on the PulleyHousing (39) onto an hook on the Top Frame (37).Attach the end of the High Cable (101) without theball to the end of the Lower Cable (120) with a CableClip (94). Attach the other high pulley in the samemanner.

Remove the high pulleys when not in use.

USING THE LEG LEVER

To use the Leg Lever (56), attach it to the Leg (5) witha Leg Station Pin (60). Slide a Cotter Pin (113) ontothe Leg Station Pin.

Route the hook end of the Leg Lever Cable (102)under the 90mm Pulley (40) in the Leg (5), and attachit to the Leg Lever (56). Make sure the hook is ori-ented as shown when attaching it to the LegLever. Insert a Leg Station Pin (60) into the Leg,under the Cable. Slide a Cotter Pin (113) onto the LegStation Pin.

See the inset drawing. Attach a long end of the LegLever Cable (102) to one end of the Lower Cable(120) with a Cable Clip (94). Attach the other longend of the Leg Lever Cable to the other end of thelow cable in the same manner.

39

120

101

94

37

94102

102

120

60

60113

Hook

5

40

56

ADJUSTMENTS

113

35

32

44

Rod

Slot

4

44

2

ADJUSTING THE BACKREST

The Backrest (35) can be used in a level position or aninclined position. To use the Backrest in a level posi-tion, secure the Seat Carriage (44) at the adjustmenthole in the Rail (4) closest to the Leg (not shown) (seeADJUSTING THE SEAT on page 15).

To use the Backrest (35) in an inclined position,secure the Seat Carriage (44) at one of the otheradjustment holes in the Rail (4). Rest the Backrestagainst the Upright (2).

For row exercises, remove the Backrest (35) from theSeat Carriage (44). Hold the Backrest vertically overthe Seat Carriage and lift the rod out of the slot (seethe inset drawing).

14

20

19

ADJUSTING THE SQUAT ARM

To adjust the Squat Arm (20), remove the Squat Knob(27) from Squat Carriage (19). Move the Arm to theup or down position, and reengage the Knob into the Squat Carriage.

27

2

66

94

94

19

120

77

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 SquatPin (66) into the correct hole in the Upright (2).Finally, attach each end of the Lower Cable (120) tothe Squat Carriage (19) with a Carriage Strap (77)and two Cable Clips (94).

Note: The Squat Pin (66) will determine the lowestpoint to which the Squat Carriage (19) candescend. The Squat Carriage should not be able todescend so low that the user could becometrapped under the Squat Arm (20).

44

48

Pin

“L”-Slot

15

82

ATTACHING THE ACCESSORIES

To attach the Lat Bar (82) to the high pulleys, firstattach the high pulley to the resistance system (seeATTACHING THE HIGH PULLEYS on page 13). Then,attach the Lat Bar to a High Cable (101) with a CableClip (94). Attach the Lat Bar to the other High Cablein the same manner.

The Handles (not shown) and the Ankle Strap (notshown) can be attached to the High Cables (101) orthe lower cable (not shown) with Cable Clips (94).Attach the Hip Strap (not shown) to the ends of thelower cable with two Cable Clips.

101

94

101

2

4

1

5

37

44

STORING THE RESISTANCE SYSTEM

To store the resistance system, first remove the LegLever (not shown) from the resistance system. Securethe Seat Carriage (44) at the position closest to theLeg (5) (see ADJUSTING THE SEAT above). Next,remove the Storage Knob (29) from the Row Plate(28). Lift the Leg toward the Top Frame (37), and tight-en the Storage Knob into the side of the Row Plateand into the Rail (4).

To move the resistance system, stand behind theUpright (2) and place the toe of your shoe on the endof the Base Plate (1) and hold the resistance systemin the indicated area. Tilt the resistance system backonto the Wheels (65) and roll it to the new location.

WARNING: Make sure thatStorage Knob (29) is in place and fully tight-ened each time the resistance system is used.

29

28

65

Hold inthis area

ADJUSTING THE SEAT

The Seat (45) can be secured at various positions onthe Rail (4). To move the Seat, pull the Seat Knob(48) out as far as it will go and slide the Seat to thedesired position. Engage the Seat Knob into anadjustment hole in the Rail.

To perform row exercises, the hip strap must beattached to the mech cable (see ATTACHING THEACCESSORIES, above), and the Seat Carriage (44)must be able to roll along the Rail (4). First, removethe Backrest (35) from the Seat Carriage (seeADJUSTING THE BACKREST on page 14). Then,pull the Seat Knob (48) out as far as it will go, andturn the Knob so that the pin rests at the end of the“L”-shaped slot (see the inset drawing).

44

45

35

484

AdjustmentHole

16

FEATURES OF THE CONSOLE

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 manualmode is selected, the resistance setting can bechanged with the touch of a button. When a program isselected, the console will guide you through an effec-tive upper body, ab and back, or lower body workout.

To use the manual mode of the console, follow thesteps at the right. To use a program, see page 17.

PLUGGING IN THE RESISTANCE SYSTEM

Plug the indicatedend of theTransformer (72) intothe Back MechCover (8). Plug theother end of theTransformer into a120-volt outlet. Allindicators and dis-plays on the consolewill flash once; the console will then be ready for use.The motor may be heard while the resistance systemcalibrates itself. Important: Always plug in the trans-former when using the resistance system.

MANUAL OPERATION

1. Plug in the transformer.

Plug the transformer into a 120-volt outlet (seePLUGGING IN THE RESISTANCE SYSTEMabove). Important: Always plug in the trans-former when using the resistance system.

Note: When the power is on, the words MANUALMODE will appear in the main display. To use a pro-gram, see PROGRAM OPERATION on page 17. Ifyou want to return to the manual mode while theconsole is running a program, press and hold theNEXT button.

If no buttons are pressed and no cables are pulledfor ten minutes, the console will go to sleep. Pressany button to resume exercising.

2. Select a resistance setting.

The current resistance setting will appear in theresistance display. To select a different resistancesetting, first make sure that no cables are beingpulled. Next, press the resistance + and – buttons.Each time a button is pressed, the resistance set-ting will increase or decrease by 1 pound. Tochange the resistance setting quickly, hold downone of the buttons.

Note: While the resistance setting is changing, themotor will be heard. To prevent damage to themotor, do not pull any of the cables while theresistance setting is changing. If a cable ispulled, the words RELEASE HANDLES ANDREADJUST RESISTANCE AS DESIRED mayappear in the main display.

CONSOLE OPERATION

MainDisplay

ProgramButtons

Console

ResistanceDisplay

SetsDisplay

RepsDisplay

728

17

Note: The resistance system uses progressiveresistance. As the resistance bar begins to bend,the amount of resistance will increase gradually. Asthe bar bends further, the resistance will increaserapidly, up to 340 pounds.

3. Enter the numbers of sets and repetitions thatyou plan to complete for an exercise.

To enter the number of sets that you plan to do,press the SETS + and – buttons. To enter the num-ber of repetitions that you plan to do, press theREPS + and – buttons.

Note: If you do not enter the numbers of sets andrepetitions that you plan to do, the console willcount the total number of repetitions that you com-plete during your workout.

4. Perform the exercise.

If you have entered numbers of sets and repeti-tions, the console will count down the repetitionsand sets you have completed. When you completethe exercise, repeat steps 2 and 3 above for eachexercise that you perform.

5. Unplug the transformer.

When you complete your workout, unplug the trans-former from the 120-volt outlet.

PROGRAM OPERATION

1. Plug in the transformer.

Plug the transformer into a 120-volt outlet (seePLUGGING IN THE RESISTANCE SYSTEM onpage 16). Important: Always plug in the trans-former when using the resistance system.

Note: If no buttons are pressed and no cables arepulled for ten minutes, the console will go to sleep.Press any button to resume exercising.

2. Select a program.

When the power is on, the words SELECT PRO-GRAM will appear in the main display. To select aprogram, press one of the nine program buttons.The indicator on the button you press will light.

Note: The console offers three upper body pro-grams, three ab and back programs, and threelower body programs. If you wish to exercise yourupper body and if your goal is to lose weight, forexample, press the LOSE WEIGHT button belowthe words UPPER BODY PROGRAMS.

3. Row for five minutes to warm up.

When a program is selected, the words CARDIOROW will appear in the main display. To warm up,perform the cardio row exercise while the main dis-play counts down from 5 minutes.

Note: To see the correct form for the cardio rowexercise, see the included exercise guide. If theresistance setting is too high or too low, select a dif-ferent resistance setting by pressing the resistance+ and – buttons.

4. Adjust the resistance setting and the numbers ofsets and repetitions for the exercise if desired.

The name of an exercise in the program will appearin the main display. The recommended resistancesetting and the recommended numbers of sets andrepetitions for the exercise will appear in the threedisplays below the main display.

The recommended resistance setting and the rec-ommended numbers of sets and repetitions may betoo high or too low for you, depending on such fac-tors as your body size and your physical condition. Ifdesired, adjust the resistance setting and the num-bers of sets and repetitions by pressing the + and –buttons below each display.

5. Perform the exercise.

As you perform the exercise, the console will countdown the numbers of sets and repetitions you havecompleted.

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 countsdown.

6. Perform the remaining exercises in the program.

After you have completed an exercise in the pro-gram, press the NEXT button, and the name of thenext exercise will appear in the main display. Repeatsteps 4 and 5 above for the exercise.

Note: The program may include the same exercisetwice, with different resistance settings and differentnumbers of sets and repetitions. If you wish to skipany part of the program, press the NEXT button toadvance to the next part of the program.

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.

CABLE DIAGRAM

The cable diagram shows the proper routing of theUpper Cable (121). Use the diagram to make surethat the cable has been assembled correctly. If thecable has not been correctly routed, the resistancesystem will not function properly and damage mayoccur. The numbers show the correct route for thecable. Make sure that the ends of the cable do notwrap around each other between positions 1 and2, and 6 and 7.

5 4

6

17

2

Upper Cable (121)

3

18

TROUBLESHOOTING

19

ADJUSTING THE RESISTANCE

When the resistance setting changes, the motor willbe heard. To prevent damage to the motor, do notpull any of the cables while the resistance settingis changing. If a cable is pulled, the wordsRELEASE HANDLES AND READJUST RESIST-ANCE AS DESIRED may appear in the main displayon the console.

If this message is displayed repeatedly but no cableis being pulled, there may be too much tension on theupper cable (A). Adjust the tension as describedbelow.

To decrease the tension on the upper cable (A), turnthe two 3/8” x 38mm Tension Screws (114) twice,counterclockwise. Select the desired resistance set-ting. Repeat this step if necessary.

CLEANING THE BAR GUIDES

Over time, dust may build up on the Crossbar Guides(15), causing a squeaking noise as the resistancesystem is used. If this occurs, wipe off the CrossbarGuides with a damp cloth and a mild, non-abrasivedetergent. Do not use solvents.

15

RECALIBRATING THE CONSOLE

To recalibrate the Console (67), first plug in the resist-ance system (see PLUGGING IN THE RESISTANCESYSTEM on page 16). Then, press and hold theNEXT button and the MOTORIZED WEIGHTADJUSTMENT + button for five seconds. When thebuttons are released, a number will appear in theREPS display. Press the NEXT button again, thenpress the MOTORIZED WEIGHT ADJUSTMENT +button; this will start the recalibration process. Thismay take a few minutes as the motor moves betweenthe lowest and highest resistance settings. When themotor finishes, unplug the transformer from the 120-volt outlet.

The Console (67) will be recalibrated. Use the resist-ance system as described in the CONSOLE OPERA-TION section, starting on page 16.

67

114A

20

EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS

Muscle BuildingTo increase the size and strength of your muscles,push them close to their maximum capacity. Your mus-cles will continually adapt and grow as you progres-sively increase the intensity of your exercise. You canadjust the intensity level of an individual exercise intwo 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 anexercise, such as one sit-up. A “set” is a series ofrepetitions.)

The proper amount of resistance for each exercisedepends upon the individual user. You must gaugeyour limits and select the amount of resistance that isright for you. Begin with 3 sets of 8 repetitions for eachexercise you perform. Rest for 3 minutes after eachset. When you can complete 3 sets of 12 repetitionswithout difficulty, increase the amount of resistance.

ToningYou can tone your muscles by pushing them to a mod-erate percentage of their capacity. Select a moderateamount of resistance and increase the number of rep-etitions in each set. Complete as many sets of 15 to20 repetitions as possible without discomfort. Rest for1 minute after each set. Work your muscles by com-pleting more sets rather than by using high amounts ofresistance.

Weight LossTo lose weight, use a low amount of resistance andincrease the number of repetitions in each set.Exercise for 20 to 30 minutes, resting for a maximumof 30 seconds between sets.

Cross TrainingCross training is an efficient way to get a complete andwell-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 orexercise cycle, on Tuesday and Thursday.

• Rest from both strength training and aerobic exercisefor at least one full day each week to give your bodytime to regenerate.

The combination of strength training and aerobic exer-cise will reshape and strengthen your body, plus devel-op your heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

Determining the exact length of time for each workout,as well as the number of repetitions or sets completed,is an individual matter. It is important to avoid overdo-ing it during the first few months of your exercise pro-gram. You should progress at your own pace and besensitive to your body’s signals. If you experience painor dizziness at any time while exercising, stop immedi-ately and begin cooling down. Find out what is wrongbefore continuing. Remember that adequate rest and aproper diet are important factors in any exercise pro-gram.

WARMING UP

Begin each workout with 5 to 10 minutes of stretchingand light exercise to warm up. Warming up preparesyour body for more strenuous exercise by increasingcirculation, raising your body temperature and deliver-ing more oxygen to your muscles.

WORKING OUT

Each workout should include 6 to 10 different exercis-es. Select exercises for every major muscle group,emphasizing areas that you want to develop most. Togive balance and variety to your workouts, vary theexercises from session to session.

Schedule your workouts for the time of day when yourenergy level is the highest. Each workout should befollowed by at least one day of rest. Once you find theschedule that is right for you, stick with it.

EXERCISE FORM

Maintaining proper form is an essential part of aneffective exercise program. This requires movingthrough the full range of motion for each exercise, andmoving only the appropriate parts of the body.Exercising in an uncontrolled manner will leave youfeeling exhausted. On the exercise guide accompany-ing this manual you will find photographs showing thecorrect form for several exercises, and a list of themuscles affected. Refer to the muscle chart on thenext page to find the names of the muscles.

The repetitions in each set should be performedsmoothly and without pausing. The exertion stage ofeach repetition should last about half as long as thereturn stage. Proper breathing is important. Exhaleduring the exertion stage of each repetition and inhaleduring the return stroke. Never hold your breath.

21

Rest for a short period of time after each set. Theideal resting periods are:• Rest for three minutes after each set for a muscle

building workout. • Rest for one minute after each set for a toning work-

out.• Rest for 30 seconds after each set for a weight loss

workout. Plan to spend the first couple of weeks familiarizingyourself with the equipment and learning the properform for each exercise.

COOLING DOWN

End each workout with 5 to 10 minutes of stretching.Include stretches for both your arms and legs. Move

slowly as you stretch and do not bounce. Ease intoeach stretch gradually and go only as far as you canwithout strain. Stretching at the end of each workoutis an effective way to increase flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. Thechart 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 repetitionscompleted. Record your weight and key body meas-urements at the end of every month. Remember, thekey to achieving the greatest results is to make exer-cise a regular and enjoyable part of your everyday life.

O

P

Q

R

S

T

U

V

X

W

N

M

J

G

F

H

I

K

E

C

D

B

A

L

MUSCLE CHART

A. Sternomastoid (neck)B. Pectoralis Major (chest)C. Biceps (front of arm)D. Obliques (waist)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)L. Anterior Deltoid (shoulder)M. Rectus Abdominus (stomach)N. Adductor (inner thigh)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)V. Gluteus Maximus (buttocks)W. Hamstring (back of leg)X. Gastrocnemius (back of calf)

22

MONDAYDate: / /

EXERCISE WEIGHT SETS REPS



AEROBIC EXERCISE

AEROBIC EXERCISE

TUESDAYDate: / /

WEDNESDAYDate: / /

THURSDAYDate: / /

FRIDAYDate: / /

Make photocopies of this page for scheduling and recording your workouts.

23

MONDAYDate: / /




AEROBIC EXERCISE

AEROBIC EXERCISE

TUESDAYDate: / /

WEDNESDAYDate: / /

THURSDAYDate: / /

FRIDAYDate: / /

Make photocopies of this page for scheduling and recording your workouts.

M10 Nylon Locknut (103)

M10 Lock Washer (75)

31mm Spacer (30)

1/2" Lock Washer (12)M4 x 70mm Screw (53)

M10 x 25mm Button Screw (88)

M10 x 64mm Button Bolt (80)




M10 x 152mm Bolt (86)

3/8" x 38mm Tension Screw (114)



M12 Nylon Locknut (13)

38mm Spacer (90)

M10 x 58mm Button Screw (11)

M10 x 85mm Button Bolt (92)M10 Washer (106)

1/2" x 25mm Screw (85)

M10 Thick Washer (54)

PART IDENTIFICATION CHART—Model No. 831.153972

REMOVE THIS PART IDENTIFICATION CHART AND PART LIST/EXPLODED DRAWING. SAVE THIS PART IDENTIFICATION CHARTAND PART LIST/EXPLODED DRAWING FOR FUTURE REFERENCE.

Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back coverof this manual for information about ordering replacement parts. If a part is missing, call toll-free 1-877-992-5999.

Key No. Qty. Description Key No. Qty. Description Key No. Qty. Description

1 1 Base Plate2 1 Upright3 1 Upright Cover4 1 Rail5 1 Leg6 1 Mech Frame7 1 Front Mech Cover8 1 Back Mech Cover9 1 Resistance Bar10 2 Pulley Bracket11 1 M10 x 58mm

Button Screw12 1 1/2” Lock Washer13 4 M12 Nylon

Locknut14 4 Large Pulley15 2 Crossbar Guide16 1 Crossbar Block17 1 Large Guide

Spacer18 2 Small Guide

Spacer19 1 Squat Carriage20 2 Squat Arm21 4 Short Handgrip22 1 Squat Pivot Tube23 2 Squat Arm Roll Pin24 2 Small Foam Pad25 1 Squat Backrest26 8 Carriage Wheel27 1 Squat Knob28 1 Row Plate29 1 Storage Knob30 2 31mm Spacer31 1 Rail Insert32 1 Backrest Frame33 1 Backrest Cap34 2 25mm Square

Inner Cap35 1 Backrest36 3 Plastic Foot37 1 Top Frame38 2 38mm Round

Inner Cap39 2 Pulley Housing40 5 90mm Pulley41 8 M6 x 16mm Screw42 9 M4 x 16mm Screw43 4 11mm Spacer44 1 Seat Carriage45 1 Seat46 1 Pop Pin47 1 Knob Spring48 1 Seat Knob49 1 Rail Cap50 2 Pad Tube51 4 19mm Round

Inner Cap52 4 Large Foam Pad53 4 M4 x 70mm Screw

54 3 M10 Thick Washer55 1 Leg Lever Bumper56 1 Leg Lever57 2 Leg Lever Bushing58 1 Leg Station Cap59 0 not used60 2 Leg Station Pin61 2 22mm Spacer62 2 Leg Outer Cap63 1 Base Plate Foot64 2 Wheel Insert65 2 Wheel66 1 Squat Pin67 1 Console68 1 Pulley Plate69 1 Cable Guide70 2 Tether71 1 Upper Wire

Harness72 1 Transformer73 2 Pulley Pivot

Bracket74 2 Pivot Bracket

Bushing75 3 M10 Lock Washer76 1 M5 x 35mm Screw77 2 Carriage Strap78 4 M10 x 40mm

Button Bolt79 4 16mm Spacer80 6 M10 x 64mm

Button Bolt81 2 M12 x 62mm

Button Bolt82 1 Lat Bar83 1 M10 x 92mm


Button Bolt85 1 1/2” x 25mm

Screw86 2 M10 x 152mm Bolt87 2 M12 x 58mm


Button Screw89 1 M10 x 125mm

Button Bolt90 1 38mm Spacer91 1 Reed Sensor92 1 M10 x 85mm


Button Bolt94 4 Cable Clip95 2 Long Handle96 2 Short Handle97 1 Hip Strap98 1 Ankle Strap

99 2 M10 x 78mmButton Bolt

100 2 M4 x 38mm Screw101 2 High Cable102 1 Leg Lever Cable103 33 M10 Nylon

Locknut104 4 M10 x 34mm

Button Bolt105 4 M6 x 38mm Screw106 14 M10 Washer107 4 M6 Washer108 2 M5 x 56mm Screw109 2 M4 x 7mm

Machine Screw110 1 45mm Square

Inner Cap111 4 M4 x 20mm Screw112 2 M4 x 5mm Screw

(Round Head)113 2 Cotter Pin114 2 3/8" x 38mm

Tension Screw115 1 Tension Gauge116 1 Tension Gauge

w/magnet117 1 Lower Wire

Harness118 4 Mech M10 Nylon

Locknut119 2 Spacer Magnet120 1 Lower Cable121 1 Upper Cable122 8 Large Mech Pulley123 2 Small Mech Pulley124 2 Plate Pulley125 1 Motor Assm.126 2 Mech Cap127 2 6mm Spacer128 1 Plate Pulley

Spacer129 2 M10 Mech Washer130 1 Mech Cotter Pin131 2 Limit Switch132 2 M10 x 89mm Bolt133 1 M10 x 95mm Bolt134 1 M10 x 102mm Bolt135 2 M10 x 16mm

Button Screw136 4 M3 x 19mm Screw137 1 M10 x 122mm Bolt138 1 Clevis Pin139 4 M3 Nut140 1 M10 x 44mm Bolt# 1 User’s Manual# 1 Exercise Guide# 1 Large Allen

Wrench# 1 Small Allen

Wrench

PART LIST—Model No. 831.153972 R1004A

40

3839

37

38

39

40

45

44 46

47 4826

52

50

51

5150

52

57

56

4062

55

6161

60

60

62558

49

4

34

36

3335

29

28

30

31

67

65

1

63

66

14

683

2

8

7

69

142620

2124

23

26

25

1922

2723

202124

9

94

16

18

10

14

95

9615

151718

97

98

10

32

64

64

26

26

26

6536

36

87

101

101

102

102

103

103

13

13

13

103

103

10310

3

103

103

103

103

103

103

103

103

103

103

103

103

103

103

106

107

107

106

106

10910

9

111

111

111

111

53

53

105

42

105

4141

108 10

0

100

4242

92

99

99

93

93

80

80

8984

88

80

80

81

86

86

84

83

88 106

41

41

8221

21

104

104

43

104

4343 10

4

7978

78

79 7978

78

42

42

106

106

106

106

106

106

106

106

106

106

75

75

75

77

110

72

113

113

103

103

70

70

70

87

90

1142

54

54

54

114

114

115

116

91

71

7374

40

6

74

73

40

76

12

103

103

112

112

93

9385

103

103

118

118

117

133

134

118

136

136

118

120

120

122

122

123

124

119 12

8

122

131

131

137

132

139

139

140

132

125

12612

1

130

126

138

135

135

127

127

129

129

EXPLODED DRAWING—Model No. 831.153972 R1004A

Part No. 209002 R1004A Printed in China © 2004 ICON IP, Inc.

FULL TEN-YEAR WARRANTY

For ten years from the date of purchase, if failure occurs due to defect in material or workmanship inthis RESISTANCE SYSTEM EXERCISER, contact the nearest Sears Service Center throughout theUnited 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 orfor rental purposes; or if damage is caused by freight damage, abuse, misuse, improper or abnormalusage or unauthorized repairs.

This warranty gives you specific legal rights, and you may also have other rights which vary from stateto state.

Sears, Roebuck and Co., Dept 817WA, Hoffman Estates, IL 60179

crossbow instructions

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