WEIGHT SYSTEM EXERCISER User`s Manual
Contents
1. Model No 831 14922 0 Serial No Write the serial number in the space above for reference Serial Number Decal under the seat Assembly Operation Maintenance Part List and Drawing Sears Roebuck and Co Hoffman Estates IL 60179 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference WEIGHT SYSTEM EXERCISER User s Manual DT pr E WATCH NY JD 48 9 PG de h ud 9 FY N WORKO ifit com TABLE OF CONTENTS WARNING DEGAL PLAGEMENT 2272502159 ed pr ae Wea dere be eh heed 2 IMPORTANT PRECAUTIONS cei eren dd pm SE ee ae ae ee 3 BEFORE YOU BEGIN aed eee ee oe al ne eed EM 4 PART IDENTIFICATION CHART 2 0 eee e 5 ASSEMBLY vader MERCIER ISSN ERE Selb dpa beaten che TX edit wd st 6 ADJUSTMENT eese ee Ga ai erp eee eee Rede ee e aded e HIT 21 WEIGHT RESISTANCE CHART 3 2 re bb oes ta wie ae ee eA Reed 23 DIAGRAM ret Gan sedere bea eta de aa erm e M ke uf Bas X 24 MAINTENANCE icc dale rh papi SERE eid eer d b d Ska seem ida dead 25 EXERGISE GUIDELINES xi sete ak eR 6 eee E EX ERE dr ea RN qo d as NIA Na 26 PAR TEIST aeta y e Eeg iua aa utto cde tate er bcc 29 EXPLODED DRAWING ett eu dex de oh ed ted y etate2. WEIGHT RESISTANCE CHART The chart below shows the approximate weight resistance at each exercise station The numbers in the left col umn refer to the 12 5 Ib weights Note The weight resistance shown for the butterfly arm station is for each arm The actual resistance at each station may vary due to differences in individual weights as well as friction between the cables pulleys and weight guides WEIGHT BUTTERFLY PRESS ARM HIGH LEG LEVER LOW ARM Ibs PULLEY Ibs PULLEY Ibs Ibs Ibs 1 2 3 4 5 6 7 8 9 h e Note 1 Ib 0 45 kg 23 CABLE DIAGRAM The drawings below shows the proper routing of the cables The numbers in each drawing show the proper route of that cable Use the drawings to make sure that the cables cable traps and guards are assembled cor rectly If the cables are not assembled correctly the weight system will not function properly and damage may occur Make sure that the cable traps do not touch or bind the cables High Cable 55 4 Length 126 in 320 cm Arm Cable 54 Length 101 in 257 cm Low Cable 53 Length 122 in 310 cm 24 MAINTENANCE Make sure that all parts are properly tightened each time the weight system is used Replace any worn parts immediately To clean the weight system use a damp cloth and a mild non abrasive detergent do not use sol vents to clean the weight system TIGHTENING T
3. Wear appropriate exercise clothes while exercising do not wear loose clothes tha could become caught on the weight syste portant precautions and before using your weight sys rty damage sustained by or wear athletic shoes for foot protec hands and feet away from moving ways secure the weight stack with the lock pin and the lock after exercising to prevent unauthorized use of the weight system see LOCKING THE WEIGHT STACK on 23 Make sure that the cables remain leys at all times If the cables bir are exercising stop imme sure that the cables a Always stand on T Always disconn weight system when pei 6 Over exercising may result in or death If you feel faint or if you ex pain while exercising stop immediate y cool down BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER PRO 6900 weight system The weight system offers a selection of weight stations designed to develop every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascular system the weight system will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight system If you have questions after Assembled Dimensions Height 6 ft 11 in 211 cm 3 ft 7 in 109 cm 6 ft 5 in 196 cm Width Depth High Pulley Station Ar
4. IDENTIFICATION CHART on page 5 The Four Stages of the Assembly Process Frame Assembly You will begin by assembling Cable Assembly During this stage you will the base and the uprights that form the skeleton attach the cables and pulleys that connect the of the weight system arms to the weights Arm Assembly During this stage you will Seat Assembly During the final stage you will assemble the arms and the leg lever assemble the seat and the backrest Frame Assembly To make assembly easier read the information on page 6 before you begin Attach the Foot Plate 38 to the Base 1 with an M10 x 130mm Bolt 72 and an M10 Locknut 56 Do not overtighten the Locknut the Foot Plate must pivot easily Attach the Weight Guides 21 and the Base 1 to the Stabilizer 2 with two M10 x 67mm Bolts 71 two M10 Washers 57 and two M10 Locknuts 56 Do not tighten the Locknuts yet 3 Attach the Upright 3 to the Base 1 with two M8 x 63mm Carriage Bolts 87 and two 8 Locknuts 58 Do not tighten the Locknuts yet 4 Attach the Front Leg 7 to the Base 1 with two M8 x 63mm Carriage Bolts 87 and two M8 Locknuts 58 Do not tighten the Locknuts yet 5 Attach the Seat Tube 6 to the Upright 3 with two 8 x 65mm Bolts 68 two 8 Washers 59 and two M8 Locknuts 58 Do not tighten the Locknuts yet Attach the Seat Tube 6 to
5. in step 26 an 11mm Spacer 86 an M10 Washer 57 and an M10 Locknut 56 Route the High Cable 55 over a Thick Pulley 48 and downward through the Top Frame 4 Attach the Thick Pulley 48 inside the Top Frame 4 with an M10 x 67mm Bolt 71 two M10 Washers 57 two 13mm Spacers 52 and an M10 Locknut 56 29 17 30 Thread an M12 Nut 84 all the way onto the High Cable 55 Place Large Washer 85 on top of the Weight Selector 24 Tighten the High Cable 55 into the Weight Selector 24 until all the slack is removed from the cables Tighten the M12 Nut 84 against the Large Washer 85 Seat Assembly 31 Attach the Backrest 16 to the Backrest Frame 61 with two M6 x 16mm Screws 62 an M6 x 32mm Screw 64 and an M6 Washer 82 Insert the Backrest Frame 61 into the Upright 3 and tighten Long Knob 91 into the Upright and one of the holes in the Backrest Frame 32 Attach the Seat 15 to the Seat Frame 73 with four M6 x 16mm Screws 62 Insert the Seat Frame 73 into the Seat Tube 6 and tighten a Long Knob 91 into the Seat Tube and one of the holes in the Seat Frame 18 Aes S TT T T T 33 Insert the Pad Tube 29 into the Front Leg 7 Slide Small Foam Pad 28 onto each side of the Pad Tube 29 Then press Pad Cap 34 into each Small Foam Pad Sl
6. U S A only www sears com To purchase protection agreement U S A or maintenance agreement Canada on product serviced by Sears 1 800 827 6655 USA 1 800 361 6665 Canada Para pedir servicio de reparaci n a domicilio y para ordenar piezas 1 888 SU HOGAR 1 888 784 6427 Sears Registered Trademark Trademark 8 Service Mark of Sears Brands LLC Marca Registrada Marca de Fabrica SM Marca de Servicio de Sears Brands LLC 90 DAY FULL WARRANTY N If this Sears WEIGHT SYSTEM EXERCISER fails due to a defect in material or workmanship within 90 days of the date of purchase call 1 800 4 MY HOME 1 800 469 4663 to arrange for free repair or replacement if repair proves impossible This warranty does not apply when the WEIGHT SYSTEM EXERCISER is used commercially or for rental purposes This warranty gives you specific legal rights and you may also have other rights which vary from state to state Sears Roebuck and Co Hoffman Estates IL 60179 NG Part No 302087 RO710A Printed in China O 2010 ICON IP Inc
7. the Front Leg 7 in the same way 6 Slide the two Weight Bumpers 27 onto the Weight Guides 21 Orient nine Weights 22 so that the pin holes are on the bottom as shown Slide the Weights onto the Weight Guides 21 Insert the Weight Selector 24 into the nine Weights 22 Make sure that the pin on the Weight Selector is oriented as shown Apply some of the included grease inside the indicated holes in the remaining Weight 22 Then slide the Weight onto the Weight Guides 21 Pin Hole 7 Attach the Top Frame 4 to the Upright 3 with two M10 x 67mm Bolts 71 two M10 Washers 57 and two M10 Locknuts 56 Do not tighten the Locknuts yet Attach the Top Frame 4 to the Weight Guides 21 with two M10 x 25mm Bolts 74 Do not tighten the Bolts yet See steps 2 to 7 Tighten the M10 Locknuts 56 and the M8 Locknuts 58 8 Attach the Leg Bumper 60 to the Front Leg 7 with an M4 x 20mm Self tapping Screw 69 and an M4 Washer 33 Make sure that the end of the Leg Bumper is pointing upward 9 Apply grease to an M10 x 64mm Bolt Set 76 Attach the Leg Lever 8 to the Front Leg 7 with Grease the M10 x 64mm Bolt Set 76 Make sure that the barrel of the Bolt Set is inserted through both sides of the bracket on the Front Leg 10 10 Apply grease to an M10 x 77mm Bolt 79 Attach the Pivot Frame 5 to the Top Fr
8. 13mm Spacer 4 1 Top Frame 53 1 Low Cable 5 1 Pivot Frame 54 1 Arm Cable 6 1 Seat Tube 55 1 High Cable 7 1 Front Leg 56 22 M10 Locknut 8 1 Leg Lever 57 22 M10 Washer 9 1 Right Arm 58 11 M8 Locknut 10 1 Left Arm 59 5 M8 Washer 11 2 60 1 Leg Bumper 12 1 Square Plate 61 1 Backrest Frame 13 1 Curl Post 62 8 M6 x 16mm Screw 14 1 Curl Pad 63 1 Double U bracket 15 1 Seat 64 1 M6 x 32mm Screw 16 1 Backrest 65 2 M8 x 22mm Shoulder Bolt 17 1 Left Shroud 66 3 M10 x 51mm Bolt 18 1 Right Shroud 67 2 M10 x 86mm Carriage Bolt 19 4 Shroud Support 68 4 M8 x 65mm Bolt 20 2 Carriage Bolt Bushing 69 3 M4 x 20mm Self tapping Screw 21 2 Weight Guide 70 2 20mm x 40mm Inner Cap 22 10 Weight 71 9 M10 x 67mm Bolt 23 1 Weight Selector Cap 72 1 M10 x 130mm Bolt 24 1 Weight Selector 73 1 Seat Frame 25 1 Short Knob 74 2 M10 x 25mm Bolt 26 1 Weight Pin 75 2 M10 x 63mm Bolt 27 2 Weight Bumper 76 1 M10 x 64mm Bolt Set 28 4 Small Foam Pad 77 4 M10 x 25mm Button Screw 29 1 Pad Tube 78 4 M4 x 12mm Screw 30 8 50mm Round Inner Cap 79 1 M10 x 77mm Bolt 31 3 50mm Square Inner Cap 80 1 Handle Strap 32 1 38mm Square Outer Cap 81 4 M10 x 46mm Bolt 33 17 M4 Washer 82 1 M6 Washer 34 4 Pad Cap 83 1 Chain 35 1 Lat Bar 84 1 M12 Nut 36 2 Handgrip 85 1 Large Washer 37 3 Cable Clip 86 2 11mm Spacer 38 1 Foot Plate 87 4 M8 x 63mm Carriage Bolt 39 2 Cable Pivot 88 1 Lock 40 2 Arm Pin 89 1 Lock Pin 41 4 Full Guard 90 2 Shroud Clamp 42 2 Large Foam Pad 91 2 Long Knob 43 8 Half Gu
9. HE CABLES Woven cable the type of cable used on the weight system can stretch slightly when it is first used If there is slack in the cables before resistance is felt the cables should be tightened To tighten the cables first insert the weight pin into the middle of the weight stack Slack can be removed from the cables several ways See the inset drawing Tighten the M8 Locknut 58 that connects the end of the Low Cable 53 to the U bracket 45 Remove the M10 Locknut 56 and the M10 x 51mm Bolt 66 from the two Half Guards 43 the U bracket 45 the Small Cable Trap 51 and the Thick Pulley 48 Reattach the Thick Pulley 48 Small Cable Trap 51 and Half Guards 43 to the other hole in the U bracket 45 Make sure that the Small Cable Trap is in the proper position and that the Low Cable 53 and the Thick Pulley move smoothly Loosen the M12 Nut 84 on the High Cable 55 Tighten the High Cable 55 into the Weight Selector 24 until the slack is removed from the High Cable Then retighten the M12 Nut 84 against the Large Washer 85 Do not overtighten the cables If the cables are overtightened the top weight will be lifted off the weight stack If a cable tends to slip off the pulleys often it may have become twisted Remove the cable and reinstall it If the cables need to be replaced see the back cover of this manual 25 EXERCISE GUIDELINES FOUR TYPE
10. Identify the Low Cable 53 Route the Low Cable through the Leg Lever 8 and the Front Leg 7 Attach a Thick Pulley 48 inside the Leg Lever 8 above the Low Cable 53 with an M10 x 67mm Bolt 71 two M10 Washers 57 two 13mm Spacers 52 and an M10 Locknut 56 Attach a Thick Pulley 48 inside the Front Leg 7 above the Low Cable 53 with an M10 x 67mm Bolt 71 two M10 Washers 57 two 13mm Spacers 52 and an M10 Locknut 56 14 21 Route the Low Cable 53 through the Upright 3 and under Thick Pulley 48 Attach the Thick Pulley 48 inside the Upright 3 with an M10 x 46mm Bolt 81 and an M10 Locknut 56 22 Route the Low Cable 53 over Thick Pulley 48 Attach the Thick Pulley 48 and two Half Guards 43 to the Double U bracket 63 with an M10 x 46mm Bolt 81 and an M10 Locknut 56 Make sure that the Half Guards are on the outside of the Double U bracket as shown 23 Route the Low Cable 53 under Thick Pulley 48 Attach the Thick Pulley 48 and two Half Guards 43 to the Base 1 with an M10 x 46mm Bolt 81 and an M10 Locknut 56 Make sure that the Half Guards are on the outside of the bracket as shown 15 24 25 26 Attach the Low Cable 53 to the U bracket 45 with an M8 Washer 59 and an M8 Locknut 58 See the inset drawing Do not overtighten the M8 Locknut 58 it should be t
11. S OF STRENGTH WORKOUTS Note A repetition is one complete cycle of an exer cise such as one sit up A set is a series of repetitions Muscle Building Work your muscles near their max imum capacity and progressively increase the intensity of your exercise Adjust the intensity level of an indi vidual exercise as follows Change the amount of resistance used Change the number of repetitions or sets performed Use your own judgment to determine the amount of resistance that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of resistance Toning Tone your muscles by working them to a moderate percentage of their capacity Select mod erate amount of resistance and increase the number of repetitions 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 completing more sets rather than by using high amounts of resistance Weight Loss To lose weight use a low amount of resistance and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for maximum of 30 seconds between sets Cross Training Combine strength training and aero bic exercise by following this type of program Strength training workouts on Monday Wednesday a
12. ame 4 with the M10 x 77mm Bolt 79 and an M10 Locknut 56 Do not overtighten the Locknut the Pivot Frame must pivot easily Arm Assembly 11 Attach the two Arm Pins 40 to the Pivot Frame 5 with two M4 x 20mm Self tapping Screws 69 See the inset drawing Insert the Arm Pins 40 into the indicated holes in the Upright 3 12 Apply grease to an M10 x 51mm Bolt 66 Attach a Cable Pivot 39 to the Left Arm 10 with the M10 x 51mm Bolt 66 and an M10 Ye Grease Locknut 56 Do not overtighten the Locknut the Cable Pivot must pivot easily 2 TX 39 Wet the inside of a Large Foam Pad 42 with soapy water Slide the Large Foam Pad onto the Left Arm 10 Attach a Handle 11 to the Left Arm 10 with two M10 x 25mm Button Screws 77 and two M10 Washers 57 Assemble the Right Arm 9 in the same way 11 13 Apply grease to an M10 x 86mm Carriage Bolt 67 and to two Arm Bushings 44 Attach the Left Arm 10 to the Pivot Frame 5 with the M10 x 86mm Carriage Bolt 67 a Carriage Bolt Bushing 20 the two Arm Bushings 44 an M10 Washer 57 and an M10 Locknut 56 Do not overtighten the Locknut the Left Arm must pivot easily Attach the Right Arm 9 to the Pivot Frame 5 in the same way 14 See the CABLE DIAGRAM on page 24 to identify the cables as you assemble them Identify the Arm Cable 54 Apply grease to an M8 x 22mm Shoulder Bol
13. ard 92 2 50mm Square Outer Cap 44 4 Arm Bushing 93 2 25mm x 40mm Thick Inner Cap 45 1 U bracket 94 2 25mm x 40mm Thin Inner Cap 46 2 V pulley s User s Manual 47 2 Thin Pulley B Exercise Guide 48 9 Thick Pulley i Grease Packet 49 12 M4 2 x 16mm Self tapping Screw Assembly Tool Note Specifications are subject to change without notice For information about ordering replacement paris see the back cover of this manual These parts are not illustrated If a part is missing please call 1 877 992 5999 29 EXPLODED DRAWING A Model No 831 14922 0 RO710A CS EN Jo EXPLODED DRAWING Model No 831 14922 0 RO710A Get it fixed r home or ours Your Home For repair in your home of all major brand appliances lawn and garden equipment or heating and cooling systems no matter who made it no matter who sold it For the replacement parts accessories and user s manuals that you need to do it yourself For Sears professional installation of home appliances and items like garage door openers and water heaters 1 800 4 MY HOME 1 800 469 4663 Call anytime day or night U S A and Canada www sears com WWW sears ca Our Home For repair of carry in items like vacuums lawn equipment and electronics call or go on line for the location of your nearest Sears Parts amp Repair Center 1 800 488 1222 Call anytime day or night
14. d li etu a d 30 90 DAY FULL WARRANTY osoei 65 ane adr ERR ERREUR ERR EE YR E Eu Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible call 1 877 992 5999 and request a free replacement decal Apply the decal in the location shown Note The decal s may not be shown at actual size AWARNING Misuse of this machine may result in serious injury AWAR Keep hands and fingers clear of this area Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine User weight must not exceed 300 pounds Replace label if damaged illegible or removed IMPORTANT PRECAUTIONS A WARNING Tor instructions in this manual and tem Sears assumes no responsi through the use of this product 1 Before beginning any exercise pr consult your physician This is es important for persons over age 3 sons with pre existing health pro Use the weight system only as describe this manual It is the responsibility of the owner to et that all users of the weight system are ly informed of all precautions se the weight system in a com nstitutional setting nly on a level sur the weight all parts regu immediately age 12 and pets away em at all times stem should not be used by ghing more than 300 Ibs
15. e not properly installed they may be damaged when heavy weight is used See the CABLE DIAGRAM on page 24 for proper cable routing If there is any slack in the cables you will need to remove the slack by tightening the cables See MAINTENANCE on page 25 20 ADJUSTMENT This section explains how to adjust the weight system See the EXERCISE GUIDELINES on page 26 for impor tant information about how to get the most benefit from your exercise program Also refer to the accompanying exercise guide to see the correct form for several exercises Make sure that all parts are properly tightened each time the weight system is used Replace any worn parts immediately CHANGING THE WEIGHT SETTING To change the setting of the weight stack insert Weight Pin 26 under the desired Weight 22 Insert the Weight Pin so that the bent end touches the weight stack Turn the bent end downward Note Due to the cables and pulleys the amount of resistance at each exercise station may vary from the weight setting Use the WEIGHT RESISTANCE CHART on page 23 to find the approximate amount of resistance at each weight station ATTACHING THE ACCESSORIES Attach the Lat Bar 35 to the High Cable 55 at the high pulley station with Cable Clip 37 For some exercises attach the Chain 83 between the Lat Bar 35 and the High Cable 55 with two Cable Clips 37 Adjust the length of the Chain between the Lat Ba
16. hreaded onto the end of the Low Cable 53 so that only two threads are showing above the Locknut Identify the High Cable 55 Route the High Cable upward through the Top Frame 4 and over Thick Pulley 48 Attach the Thick Pulley 48 inside the Top Frame 4 with an M10 x 67mm Bolt 71 two M10 Washers 57 two 13mm Spacers 52 and an M10 Locknut 56 Route the High Cable 55 over Thin Pulley 47 and downward through the Top Frame 4 Attach the Thin Pulley 47 inside the Top Frame 4 with an M10 x 67mm Bolt 71 an M10 Washer 57 and an 11mm Spacer 86 Make sure that the Thin Pulley does not fall out of the Top Frame while you complete steps 27 and 28 24 53 EU b 1 45 98 16 26 28 29 Wrap the High Cable 55 under a Thick Pulley 48 Attach the Thick Pulley 48 a Small Cable Trap 51 and two Half Guards 43 to the upper hole in the U bracket 45 with an M10 x 51mm Bolt 66 and an M10 Locknut 56 Make sure that the Small Cable Trap 51 is oriented to hold the High Cable 55 in the groove of the Thick Pulley 48 and that the Half Guards 43 are on the outside of the U bracket 45 Route the High Cable 55 upward through the Top Frame 4 and over a Thin Pulley 47 Attach the Thin Pulley 47 inside the Top Frame 4 with the M10 x 67mm Bolt 71 used
17. ide Small Foam Pad 28 onto each end of the Leg Lever 8 Then press Pad Cap 34 into each Small Foam Pad 34 Attach Shroud Support 19 and the top of the Left Shroud 17 to the left side of the Top Frame 4 with two M4 2 x 16mm Self tapping Screws 49 and two M4 Washers 33 Do not tighten the Screws yet Then attach Shroud Clamp 90 to the top of the Left Shroud 17 and the Shroud Support 19 with two M4 x 12mm Screws 78 and two M4 Washers 33 Do not tighten the Screws yet 4 19 35 Attach Shroud Support 19 and the bottom of the Left Shroud 17 to the Base 1 and the Stabilizer 2 with four M4 2 x 16mm Self tap ping Screws 49 and four M4 Washers 33 Do not tighten the Screws yet S ma REN FY i Ts VVER I AT md Repeat steps 34 and 35 to attach the Right Shroud not shown See steps 34 and 35 Tighten the M4 2 x 16mm Self tapping Screws 49 and the M4 x 12mm Screws 78 36 Attach the Curl Pad 14 to the Curl Post 13 with two M6 x 16mm Screws 62 37 Make sure that all parts have been properly tightened The use of the remaining parts will be explained in ADJUSTMENT beginning on page 21 Before using the weight system pull each cable a few times to make sure that the cables move smoothly around the pulleys If one of the cables does not move smoothly find and correct the problem IMPORTANT If the cables ar
18. ke Never hold your breath Rest for a short period of time after each set Muscle Building Rest for three minutes after each set Toning Rest for one minute after each set Weight Loss Rest for 30 seconds after each set STAYING MOTIVATED For motivation keep a record of each workout Write the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Record your weight and key body measurements once a month To achieve good results make exercise a regular and enjoyable part of your life 26 EXERCISE LOG Make copies of this page and use the copies to schedule and record your strength and aerobic workouts Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life Strength Date f Exercise Exercise Lbs Sets Reps Aerobic Date Strength Date a Aerobic m MEE NE NE NE icu Exercise Lbs Sets Reps Exercise Lbs Sets Reps mu NS 1 6 2 7 3 8 4 9 5 10 Aerobic Date Exercise Time Distance Speed __ 27 NOTES 28 PART LIST Model No 831 14922 0 RO710A Key No Qty Description Key No Qty Description 1 1 Base 50 2 Large Cable Trap 2 1 Stabilizer 51 1 Small Cable Trap 3 1 Upright 52 8
19. m Backrest Curl Pad Right Side Leg Lever Low Pulley Station Foot Plate reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Arm Pin Shroud Left Side Weight Weight Pin Seat Note The terms right side and left side are used relative to a person sitting on the seat they do not correspond to right and left on the drawings in this manual 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 near the end of this manual IMPORTANT If you cannot find a part in the hardware kit check to see if it has been preassembled If a part is missing please call 1 877 992 5999 To avoid damaging parts do not use power tools for assembly tapping Screw 69 M6 x 32mm Screw 64 33 M10 x 25mm Bolt 74 M10 x 46mm Bolt 81 M6 x 16mm Screw 62 M6 Washer 82 M10 x 25mm p Buron Serew 7 M10
20. nd Friday 20 to 30 minutes of aerobic exercise on Tuesday and Thursday One full day of rest each week to give your body time to regenerate WORKOUT GUIDELINES Familiarize yourself with the equipment and learn the proper form for each exercise Use your own judgment to determine the appropriate length of time for each workout and the numbers of repetitions and sets to complete Progress at your own pace and be sensitive to your body s signals Follow each workout with at least one day of rest Warming Up Start with 5 to 10 minutes of stretching and light exercise warm up increases your body temperature heart rate and circulation in preparation for exercise Working Out Include 6 to 10 different exercises in each workout Select exercises for every major muscle group emphasizing areas that you want to develop To give balance and variety to your workouts vary the exercises from workout to workout Cooling Down Finish with 5 to 10 minutes of stretching Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FORM Move through the full range of motion for each exer cise and move only the appropriate parts of the body Perform the repetitions in each set smoothly and with out pausing The exertion stage of each repetition should last about half as long as the return stage Exhale during the exertion stage of each repetition and inhale during the return stro
21. r and the High Cable so that the Lat Bar is in the correct starting position for the exercise to be performed The Lat Bar 35 or the Handle Strap not shown can be attached at either pulley station in the same way 21 CONVERTING THE ARMS To use the Arms 9 10 as butterfly arms insert the Arm Pins 40 into the holes in the Upright 3 as shown To use the Arms 9 10 as press arms insert the Arm Pins 40 into the holes in the Pivot Frame 5 and the Arms CONVERTING THE FOOT PLATE To use the Foot Plate 38 as a footrest while using the low pulley station rotate the Foot Plate upward When you are not using the Foot Plate 38 as a footrest rotate the Foot Plate downward so that it is flat on the floor USING THE CURL PAD To use the Curl Pad 14 first remove the 50mm Round Inner Cap 30 from the Front Leg 7 Insert the Curl Post 13 into the Front Leg and secure it in place with the Short Knob 25 When performing an exercise that does not require the Curl Pad 14 remove the Curl Pad and replace the 50mm Round Inner Cap 30 into the Front Leg 7 Store the Curl Pad away from the weight sys tem 22 LOCKING THE WEIGHT STACK To lock the weight stack after each workout insert the Lock Pin 89 through one of the Weight Guides 21 and secure the Lock 88 on the Lock Pin Q Y Ad Vp Av AK 0 7 VV g 8 LI
22. t 65 Attach the Arm Cable 54 to the left Cable Pivot 39 with the M8 x 22mm Shoulder Bolt 65 and an M8 Locknut 58 12 15 16 17 Identify the two V pulleys 46 the nine Thick Pulleys not shown and the two Thin Pulleys not shown Route the Arm Cable 54 over V pulley 46 Attach the V pulley 46 a Large Cable Trap 50 two Full Guards 41 and an M10 Washer 57 to the Upright 3 with an M10 x 63mm Bolt 75 and an M10 Locknut 56 Make sure that the Large Cable Trap 50 is oriented to hold the Arm Cable 54 in the groove of the V pulley 46 Route the Arm Cable 54 around Thick Pulley 48 Attach the Thick Pulley 48 and two Half Guards 43 to the Double U bracket 63 with an M10 x 46mm Bolt 81 and an M10 Locknut 56 Make sure that the Half Guards are on the outside of the Double U bracket as shown Route the Arm Cable 54 over a V pulley 46 Attach the V pulley 46 a Large Cable Trap 50 two Full Guards 41 and an M10 Washer 57 to the Upright 3 with an M10 x 63mm Bolt 75 and an M10 Locknut 56 Make sure that the Large Cable Trap 50 is oriented to hold the Arm Cable 54 in the groove of the V pulley 46 13 18 Apply grease to an M8 x 22mm Shoulder Bolt 19 20 65 Attach the Arm Cable 54 to the right Cable Pivot 39 with the M8 x 22mm Shoulder Bolt 65 and an M8 Locknut 58
23. x 51mm Bolt 66 M4 2 x 16mm Self tapping Screw 49 8 x 63mm Carriage Bolt 87 JJ M8 x 22mm 8 Washer 59 Shoulder Bolt 65 M4 x 12mm Screw 78 M10 x 63mm Bolt 75 P M10 x 64mm Bolt Set 76 M10 Washer 57 7 M8 x 65mm Bolt 68 OH M10 x 67mm Bolt 71 M10 Locknut 56 Large Washer 85 M10 x 77mm Bolt 79 M12 Nut 84 ET 13mm Spacer M10 x 86mm Carriage Bolt 67 52 C M10 x 130mm Bolt 72 11mm Spacer 86 ASSEMBLY To make assembly easier carefully read the The following tools not included may be required following information and instructions for assembly Assembly requires two persons two adjustable wrenches Because of its weight and size assemble the one rubber mallet Eme weight system in the location where it will be used Make sure that there is enough clearance one standard screwdriver E to walk around the weight system one Phillips screwdriver RD Place all parts in a cleared area and remove the packing materials Do not dispose of the packing Assembly may be more convenient if you have a materials until assembly is completed Socket set a set of open end or closed end wrenches or a set of ratchet wrenches For help identifying small parts use the PART
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