RESISTANCE SYSTEM EXERCISER User`s Manual
Contents
1. 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 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 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 You can tone your muscles by pushing them to a mod 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 pleting 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 a maximum of 30 seconds between sets Cross Training Cross training is an efficient way to get a complete and 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 exer2. MONDAY Date TUESDAY AEROBIC EXERCISE Date WEDNESDAY Date EXERCISE RESISTANCE SETS THURSDAY AEROBIC EXERCISE Date EXERCISE RESISTANCE SETS REPS FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 19 PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used in assembly The number in parentheses below each drawing is the key number of the part from the PART LIST on the reverse side of this page Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been pre attached If a part is missing call toll free 1 800 999 3756 o8 OH OU CI M6 Nylon Locknut 69 M8 Flange Nut 19 M10 Nut 47 M10 Lock Washer 103 Ol en Of 19mm Round Inner Cap 78 M8 Nylon Locknut 65 M10 Nylon Locknut 76 M8 Washer 59 25mm Square Inner Cap 54 M10 Washer 75 III I 38mm Round Inner Cap 38 EN E 50mm Square Inner Cap 98 38mm x 76mm Inner Cap 99 M10 x 65mm Button Head Bolt 70 M10 x 53mm Carraige Bolt 61 M10 x 68mm Bolt 56 M10 x 60mm Bolt 63 D H M6 x 45mm Bolt 58 M10 x 66mm Carriage Bolt 83 1 M10 x 72mm Bolt 64 M10 x 42mm Button Head Bolt 71 MM M10 x 91mm Bolt 90 M4 x 19mm Screw 77 M10 x 103mm Bolt 66 M8 x 104mm Button Head Bolt 60 M8 x 19mm Button Head Screw 86 H M10 x 102mm Button He
3. ance system in the indicated area Tilt the resistance system back onto the Wheels 31 and roll it to the new location Be careful not to let the Front Leg 6 or Leg Lever 7 pinch your hands when you tilt the system back 4C USING THE REMOVABLE CROSSBOWS The Removable Crossbows 36 67 can be used to exercise apart from the resistance system as shown in the video or on the exercise guide To remove a Crossbow pull it out of the Crossbow Spacer 35 To replace the Removable Crossbows 36 67 slide them into the Crossbow Spacer 35 from the side shown so that the arrows on the rings point toward the Crossbow Spacer Make sure the rings are pushed against the Crossbow Spacer CABLE DIAGRAM The cable diagram shows the proper routing of the Long Cable 80 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 1a Long Cable 80 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your musctes 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 can adjust the intensity level of an individual exercise in two ways by changing the amount of resistance used
4. 1 888 SU HOGAR 1 888 784 6427 SEARS Registered Trademark Trademark 54 Service Mark of Sears Roebuck and Co Marca Registrada M Marca de F brica 5 Marca de Servicio de Sears Roebuck and Co WARRANTY For one year from the date of purchase if failure occurs due to defect in material or workmanship in this RESISTANCE SYSTEM EXERCISER contact the nearest Sears Service Center throughout the United States and Sears will repair or replace the RESISTANCE SYSTEM EXERCISER free of charge Parts will be replaced for five years This warranty does not apply when the RESISTANCE 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 Dept 817WA Hoffman Estates IL 60179 Part No 192240 R1202B Printed in China 2002 Sears Roebuck and Co
5. 40 Pound Crossbow 8mm Metal Spacer 50mm Square Inner Cap 38mm x 76mm inner Cap 80 Pound Crossbow Cap 10 Pound Crossbow Cap Large Plastic Foot M10 Lock Washer M4 x 5mm Screw User s Manual Exercise Guide Exercise Decal Allen Wrench Allen Wrench Note indicates a n n illustrated part Specifications are subject to change without notice If a part is missing call toll free 1 800 999 3756 See the back cover of the user s manual to order replacement parts 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 Anytime day or night 1 800 469 4663 U S A and Canada www sears com www sears ca Our Home For repair of carry in products like vacuums lawn equipment and electronics call or go on line for the location of your nearest Sears Parts and Repair Center 1 800 488 1222 Anytime day or night U S A only WWW Sears com ae SA SEENEN To purchase a protection agreement U S A or maintenance agreement Canada on a product serviced by Sears 1 800 827 6655 U S A 1 800 361 6665 Canada Para pedir servicio de reparaci n a domicilio y para ordenar piezas
6. properly tightened The use of the remaining parts will be explained in ADJUSTMENTS beginning on the following page Before using the resistance system pull the long cable a few times to be sure that it moves smoothly over the pulleys if the cable does not move smoothly find and correct the problem IMPORTANT If the cables are not properly installed they may be damaged when heavy resistance is used See the CABLE DIAGRAM on page 16 for proper cable routing 12 ADJUSTMENTS This section explains how to adjust the resistance system See the EXERCISE GUIDELINES on page 17 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 you use the resistance system 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 crossbows can be cleaned with a vinyl and rubber protectant available at an automotive or depart ment store ATTACHING THE HIGH PULLEYS AND LEG LEVER To use a high pulley slide the hook on the High Pulley Housing 21 onto the Eyebolt 34 Attach the end of the Short Cable 33 without the ball to the end of the Long Cable 80 with a Cable Clip 51 Attach the other high pulley in the same manner To use the Leg Lever not shown attach the two ends of th
7. the Locknut the Bearing Wheels must be able to roll easily Attach two Bearing Wheels not shown to the other end of the Seat Carriage 12 in the same manner Attach the Seat Knob 45 to the Seat Carriage 12 with two M6 x 13mm Bolts 92 and two M6 Nylon Locknuts 69 Be sure that the slot in the Knob is aligned with the 5101 in the Seat Carriage as shown Orient the Seat 13 the Seat Backing 9 and the Seat Carriage 12 as shown Attach the Seat and the Seat Backing to the Seat Carriage with four M6 x 16mm Bolts 82 Pull out the Seat Knob 45 as far as it will go and set the Seat Carriage 12 on the Bench Rail 5 Loosely attach two 8mm Metal Spacers 97 a 60mm Metal Spacer 39 and two Bearing Wheels 46 to the center holes in the Seat Carriage 12 with two M8 Flange Nuts 19 and the M8 x 114mm Bolt 57 Make sure that the serrated edge of the Flange Nuts are against the Seat Carr age While a second person presses down on the Seat 13 hold the wheel assembly firmly against the bottom of the Bench Rail 5 and properly tighten the M8 Flange Nuts 19 Make sure that three threads are extending past the Nut and that the wide sides of all six Wheels 46 are pressed against the Bench Rail Engage the Seat Knob 45 into an adjustment hole in the Bench Rail 5 Attach second set of wheels here 12 Press two 25mm Square Inner Caps 54 into the indicated end of the Backrest Frame 15 A
8. Model No 831 153951 Serial No Write the serial number in the space above for future reference RESISTANCE SYSTEM EXERCISER User s Manual Serial Number Decaf under seat Visit our Web site b www TheCrossBow com Sears Roebuck and Co Hoffman Estates IL 60179 TABLE OF CONTENTS WARNING DECAL PLACEMENT s sh RI mH e the rares 2 IMPORTANT PRECAUTIONS 2 00 ce ee hh I eme hh n het hae 3 BEFORE YOU BEGIN EEN 4 ASSEMBLY Vv debate serv Ed ua Sa e ea pe Cau ur e may ae ete A tede a ide 5 ADJUSTMENTS sic s te REUS ar eae SERENA Sar a as a p ns Te EE 13 CABLE DIAGRAM oreet ep Ere e eos mea RA Ge eu E 16 EXERCISE GUIDELINES ccc ccc ce ccc III HI hh sh ahhh 17 ORDERING REPLACEMENT PARTS e hh ha hn Back Cover WARRANTY rx eru ec re edes gente alee na d ROUTE A UO SOC IE SEVA RC A Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly WARNING DECAL PLACEMENT The decals shown here have been placed on the resistance system If a decal is missing or illegible please call 1 800 999 3756 to order a free replace ment decal Apply the decal in the loca tion shown Keep hands and fingers clear of this area isuse of this product may result in serious Read user s manual and follow all warnings and operating i
9. ad Bolt 24 M6 x 16mm Bolt 82 cm NN HH M4 x 16mm Screw 62 M10 x 108mm Bolt 81 Ee EEN M6 x 13mm Screw 92 M8 x 114mm Bolt 57 GN M4 x 12mm Flat Head Screw 85 M10 x 113mm Button Head Bolt 40 SJ M4 x 5mm Screw 104 M10 x 140mm Carriage Bolt 73 EXPLODED DRAWING Model No 831 153951 R1202B 65 VA 75 59 9 d K i i Weck 38 PART LIST Model No 831 153951 Key No Q goo O Oi 4 ds ds dS A US CO C C2 CO Co Quem De O ROHA2O0D 5u000R652505289298989925 5S955 v5N 9S224dogz gdz2 oosonnromwm Qty P AS AD Mi ch sch sch zk AN DAS si b bh Di Description Base Base Plate Upright Lat Tower Bench Rail Front Leg Leg Lever Backrest Backing Seat Backing Lat Tower Crossbar Cross Tube Seat Carriage Seat Backrest Backrest Frame Backrest Cap Guard Plate Crossbow Fulcrum M8 Flange Nut 10 Pound Short Crossbow Cap High Pulley Housing Swivel Arm Grip Tape M10 x 102mm Button Head Bolt Arm Bushing Foam Pad Front Leg Foot 90mm Pulley Pulley Guard Storage Knob Wheel Leg Lever Cable Short Cable Eyeboit Crossbow Spacer 20 Pound Removable Crossbow Fulcrum Bushing 38mm Round Inner Cap 60mm Metal Spacer M10 x 113mm Button Head Bolt 38mm x 64mm I
10. at Tower 4 with two M4 x 16mm Screws 62 7 Press a 38mm Round Inner Cap 38 into each end of the Lat Tower Crossbar 10 Attach two Eyebolts 34 to the Lat Tower Crossbar 10 with two M8 Washers 59 and two M8 Nylon Locknuts 65 Do not overtighten the Locknuts the Eyebolts must be able to rotate freely Attach the Lat Tower Crossbar 10 to the Lat Tower 4 with two M10 x 65mm Button Head Bolts 70 two M10 Washers 75 and the Crossbar Cover 93 Be sure that the Eyebolts 34 are oriented as shown in the inset draw ing If they are not turn the Lat Tower Crossbar around and reattach it Side View 8 Attach the Leg Lever Bumper 55 to the Front Leg 6 with an M4 x 19mm Screw 77 Lubricate Press two 45mm Square Inner Caps 42 into the Leg Lever 7 Lubricate an M10 x 68mm Bolt 56 with grease Orient the Leg Lever 7 with the slot on the side shown Attach the Leg Lever to the Front Leg 6 with the Bolt and an M10 Nylon Locknut 76 Do not overtighten the Nylon Locknut the Leg Lever must be able to pivot easily 10 11 Attach two 8mm Metal Spacers 97 a 60mm Metal Spacer 39 and two Bearing Wheels 46 to one end of the Seat Carriage 12 with an M8 x 104mm Bolt 60 and an M8 Nylon Locknut 65 as shown Be sure the parts are oriented as shown in the inset drawing the Seat Knob not shown will not engage the Bench Rail not shown if they are incorrectly oriented Do not overtighten
11. cise bike on Tuesday and Thursday Rest from both strength training and aerobic exercise for at least one full day each week to give your body time 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 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 Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Warming up prepares your body for more strenuous exercise by increasing circulation 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 To give balance and variety to your workouts vary the exercises from session to session Schedule your workouts for the time of day w
12. e Leg Lever Cable 32 to the ends of the Long Cable 80 with two Cable Clips 51 Remove the high pulleys and detach the Leg Lever Cable 32 when not in use Store the ends of the Leg Lever Cable on the hook under the Bench Rail not shown ADJUSTING THE SEAT The Seat 13 can be secured in any of four positions on the Bench Rail 5 To move the Seat pull the Seat Knob 45 out as far as it will go and slide the Seat to the desired position Engage the Seat Knob into an adjustment hole in the Bench Rail Note It may be necessary to lift up on the Seat in order to engage the Seat Knob To perform row exercises the leg press strap must be attached to the long cable see ATTACHING THE ACCESSORIES on page 14 and the Seat 13 must be able to roll along the Bench Rail 5 First remove the backrest from the seat frame see ADJUSTING THE BACKREST on page 15 Then pull the Seat Knob 45 out as far as it will go and tum the Knob so that the pin rests at the end of the L shaped slot see the inset drawing 13 ATTACHING THE ACCESSORIES To attach a Short Handle 49 to a high pulley first attach the high pulley to the resistance system see ATTACHING THE HIGH PULLEYS AND LEG LEVER on page 13 Then attach the Short Handle to the Short Cable 33 with a Cable Clip 51 The Long Handles not shown and the Ankle Strap not shown can be attached to the Long Cable 80 with Cable Clips 51 Attach the Leg Pre
13. h a Wheel 31 to the outside of the Base 1 with an M10 x 108mm Bolt 81 three M10 Washers 75 and an M10 Nylon Locknut 76 Do not overtighten the Nylon Locknut the Wheel must be able to turn easily Attach the other Wheel not shown in the same manner 3 Press a 38mm x 64mm Inner Cap 41 into each end of the Cross Tube 11 Orient the Cross Tube 11 as shown with the welded tubes at the bottom Attach the Cross Tube to the Upright 3 with two M10 x 140mm Carriage Bolts 73 two M10 Washers 75 and two M10 Nuts 47 4 Press a 38mm x 76mm Inner Cap 99 into the top of the Front Leg 6 Press the Front Leg Foot 27 onto the bottom of the Front Leg Note that the front of the Front Leg Foot is taller than the back Press a 38mm x 76mm Inner Cap 99 into the end of the Bench Rail 5 Attach the Bench Rail 5 with the hook on the bottom to the Front Leg 6 with two M10 x 53mm Carriage Bolts 61 and two M10 Nylon Locknuts 76 5 Lubricate an M10 x 103mm Bolt 66 with grease Attach the Bench Rail 5 to the Upright 3 with the Bolt and an M10 Nylon Locknut 76 Do not overtighten the Locknut the Bench Rail must be able to pivot easily nud pert Tighten the Storage Knob 30 into the Upright 3 and the Bench Rail 5 Lubricate 6 Attach the Lat Tower 4 to the Upright 3 with four M10 x 25mm Button Head Bolts 87 and four M10 Lock Washers 103 Attach the Name Plate 89 to the L
14. he Seat Frame 12 to the adjustment hole in the Bench Rail 5 next to the Front Leg 6 see ADJUSTING THE SEAT on page 13 To use the Backrest 14 in an inclined position secure the Seat Frame 12 to one of the other three adjustment holes in the Bench Rail 5 Rest the Backrest against the Upright 3 For row exercises remove the Backrest 14 Hotd the Backrest vertically over the Seat 13 and lift the rod out of the slot in the Seat Frame 12 see the inset drawing STORING THE RESISTANCE SYSTEM To store the resistance system slide the ends of the Leg Lever Cable 32 onto the hook on the bottom of Crossbows the Bench Rail 5 Be sure the Seat 13 is in the position closest to the Front Leg 6 see ADJUSTING THE SEAT on page 13 Next remove the Storage U Channel Knob 30 from the Upright 3 Lift the Front Leg toward the Lat Tower Crossbar 10 and tighten the Storage Knob into the side of the Upright and the Bench Rail Remove all of the crossbows from the U channels on the 10 Pound Center Crossbow 44 see ADJUSTING THE RESISTANCE on page 14 Finally loosen the Fulcrum Knob 43 and pull it out as far as it will go Turn the crossbow assembly verti cally and engage the Fulcrum Knob into the fulcrum on the Lat Tower 4 Note Storing the crossbows vertically will prolong the life of the crossbows To move the resistance system place the toe of your shoe on the end of the Base 1 and hold the resist
15. hen your 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 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 moving only the appropriate parts of the body 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 18 to find the names of the muscles The repetitions in each set should be performed 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 during the exertion stage of each repetition and inhale during the return stroke Never hold your breath 17 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 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 familiarizing yourself with the equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 m
16. inutes of stretching Include stretches for both your arms and legs Move MUSCLE CHART Stemomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf Excuuomovozzutmasce Crommoogm 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 STAYING MOTIVATED For motivation keep a record of each workout The chart on page 19 of this manual can be photocopied and used to schedule and record your workouts List the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Record your weight and key body measure ments at the end of every month Remember the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life EXERCISE RESISTANCE SETS
17. lley 28 Attach the Pulley inside of the Puiley Housing 94 with an M10 x 42mm Button Head Bolt 71 and an M10 Nylon Locknut 76 10 20 21 22 23 Wrap the Long Cable 80 under a 90mm Pulley 28 as shown Attach the Pulley and a Pulley Guard 29 to the Upright 3 with an M10 x 113mm Button Head Bolt 40 and an M10 Nylon Locknut 76 Be sure the flat edge of the Pulley Guard is on the bottom Attach a Pulley Housing 94 to the indicated U channel on the 10 Pound Center Crossbow 44 with an M10 x 102mm Button Head Bolt 24 two Pivot Bushings 74 and an M10 Nylon Locknut 76 Wrap the Long Cable 80 around a 90mm Pulley 28 Attach the Pulfey inside of the Pulley Housing 94 with an M10 x 42mm Button Head Bolt 71 and an M10 Nylon Locknut 76 Wrap the Long Cable 80 around a 90mm Pulley 28 Attach the Pulley and a Pulley Guard 29 to the indicated M10 x 140mm Carriage Bolt 73 with an M10 Nylon Locknut 76 Be sure the flat edge of the Pulley Guard is on the side shown Make sure there are no Crossbows not shown under the U channels on the 10 Pound Center Crossbow not shown Have a second person puli on the Long Cable 80 to create slack in the Cable Insert the end of the Long Cable 80 through the welded tube on the indicated end of the Cross Tube 11 and then through the remaining Swivel Arm 22 Be sure the Cable is on the indicated side of the welded rod in the S
18. nformation and instructions Assembly requires two persons Piace ail parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed e 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 Press two 50mm Square Inner Caps 98 into the Base 1 Attach two Plastic Feet 53 and two Large Plastic Feet 102 to the Base 1 with four M4 x 16mm Screws 62 Attach the Upright 3 to the Base 1 with two M10 x 66mm Carriage Bolts 83 two M10 x 72mm Bolts 64 and four M10 Nylon Locknuts 76 as shown Note This step will be easier to complete if the Upright and Base are tipped on their sides Tighten all parts as you assemble them unless instructed to do otherwise As you assemble the resistance system make sure ali parts are oriented as shown in the draw ings The included Allen wrenches and the follow ing tools not included are required for assem NEED E E Lubricant such as grease or petroleum jelly and soapy water Two adjustable wrenches One rubber mallet One standard screwdriver One Phiilips screwdriver 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 2 Attac
19. nner Cap 45mm Square Inner Cap Fulcrum Knob 10 Pound Center Crossbow Seat Knob Bearing Wheel M10 Nut Leg Press Strap Short Handle Ankle Strap Cable Clip 26mm Spacer Plastic Foot 25mm Square Inner Cap Leg Lever Bumper Key No Qty 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 78 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 th Fe e i gi HANAN HANENANMAANRR ana R1202B Description M10 x 68mm Bolt M8 x 114mm Boit M6 x 45mm Bolt M8 Washer M8 x 104mm Button Head Bolt Mi0 x 53mm Carriage Bolt M4 x 16mm Screw M10 x 60mm Bolt M10 x 72mm Bolt M8 Nylon Locknut M10 x 103mm Bolt 10 Pound Removable Crossbow Long Handle M6 Nylon Locknut M10 x 65mm Button Head Bolt M10 x 42mm Button Head Bolt Crossbow Cover Plate M10 x 140mm Carriage Bolt Pivot Bushing M10 Washer M10 Nylon Locknut M4 x 19mm Screw 19mm Round Inner Cap 40 Pound Crossbow Cap Long Cable M10 x 108mm Bolt M6 x 16mm Bolt M10 x 66mm Carriage Bolt Fulcrum Endcap M4 x 12mm Flat Head Screw M8 x 19mm Button Head Screw M10 x 25mm Button Head Bolt 20 Pound Crossbow Cap Name Plate M10 x 91mm Bolt Retainer Ring M6 x 13mm Bolt Crossbar Cover Pulley Housing 80 Pound Crossbow
20. nstructions prior to use Do not allow children on or around machina Replace label if damaged illegible or removed IMPORTANT PRECAUTIONS BEFORE YOU BEGIN Thank you for selecting the innovative CrossBow by WEIDER resistance system The resistance system Offers a selection of 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 resistance system will help you to achieve the specific results you want For your benefit read this manual carefully betore using the resistance system If you have questions ASSEMBLED DIMENSIONS Height 82 in Width 64 in Depth 80 in Fulcrum Knob Upright Storage Knob Backrest Seat Leg Lever x dn after reading this manual call 1 800 4 MY HOME 1 800 469 4663 To help us assist you please note the product model number and serial number before calling The model number is 831 153951 The serial number can be found on a decal attached to the resist ance system see the front cover of this manual for the location of the decal Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Crossbar Lat Tower High Pulley Crossbows U Channet Low Pulley Base Plate Seat Knob ASSEMBLY Before beginning assembly carefully read the following i
21. ound Crossbow 95 the this side 10 Pound Center Crossbow 44 an 80 Pound Crossbow 95 and the 40 Pound Crossbow 96 Make sure the indicated rings are on the side shown and the arrows point toward the Spacer Attach the Crossbow Cover Plate 72 with the edges up to the Crossbow Spacer 35 with two M8 x 19mm Button Head Screws 86 Locate the Long Cable 80 Insert one end of the Cable through the welded tube on the indicat ed end of the Cross Tube 11 and then through a Swivel Arm 22 If necessary use the tip of a screwdriver to pul the end of the Cable out of the Swivel Arm Be sure the Cable is on the indicat ed side of the welded rod in the Swivel Arm Insert the Swivel Arm 22 into the welded tube on the Cross Tube 11 Secure the Swivel Arm with an M4 x 5mm Screw 104 Wrap the Long Cable 80 around a 90mm Pulley 28 Attach the Pulley inside of the Swivel Arm 22 with an M10 x 42mm Button Head Bolt 71 and an M10 Nylon Locknut 76 Wrap the Long Cable 80 around a 90mm Pulley 28 Attach the Pulley and a Pulley Guard 29 to the indicated M10 x 140mm Carriage Bolt 73 with an M10 Nylon Locknut 76 Be sure the fiat edge of the Pulley Guard is on the side shown Attach a Pulley Housing 94 to the indicated U channel on the 10 Pound Center Crossbow 44 with an M10 x 102mm Button Head Bolt 24 two Pivot Bushings 74 and an M10 Nylon Locknut 76 Wrap the Long Cable 80 around a 90mm Pu
22. ss Strap not shown to both ends of the Long Cable or the optional lat bar to the Short Cables 33 with two Cable Clips Note A lat bar is an optional accessory for the CrossBow by WEIDER To purchase a lat bar call our Customer Service Department toll free at 1 800 999 3756 and ask for model number WEMC04420 ADJUSTING THE RESISTANCE To add resistance hold a U channel on the 10 Pound Center Crossbow 44 firmly and push the end of a crossbow under it Repeat with the other end of the crossbow If more resistance is needed add one crossbow at a time Note When adding resistance always start with the heaviest crossbow to be used and finish with the lightest crossbow When removing crossbows from the U channels start with the fightest crossbow and finish with the heaviest Note The CrossBow by WEIDER uses progressive resistance As the crossbows begin to bend the amount of resistance will increase gradually As the crossbows bend further the resistance will increase rapidly Additional resistance can be added to the CrossBow by WEIDER resistance system To purchase more resistance call our Customer Service Department toll free at 1 800 999 3756 and asking for model number WEMC06420 100 Pound Power Pak or WEMC09420 200 Pound Power Pak 14 ADJUSTING THE BACKREST The Backrest 14 can be used in a level position or one of three inclined positions To use the Backrest in a level position secure t
23. ttach a Plastic Foot 53 to the Backrest Frame 15 with an M4 x 16mm Screw 62 Attach the two Guard Plates 17 to the inside of the Backrest Frame 15 with four M4 x 16mm Screws 62 13 Orient the Backrest 14 and the Backrest Backing 8 as shown Attach the Backrest and the Backrest Backing to the Backrest Frame 15 with four M6 x 45mm Bolts 58 14 Insert the rod on the Backrest Frame 15 into the slot in the Seat Carriage 12 Hold the Backrest Frame vertically over the Seat Carriage and slide the rod into the siot as shown in the inset drawing 15 Attach the two 10 Pound Short Crossbow Caps 20 to the 10 Pound Center Crossbow 44 with two M4 x 12mm Flat Head Screws 85 Attach the two 10 Pound Crossbow Caps 101 to the 10 Pound Removable Crossbow 67 the two 20 Pound Crossbow Caps 88 to the 20 Pound Removable Crossbow 36 the four 80 Pound Crossbow Caps 100 to the two 80 Pound Crossbows 95 and the two 40 Pound Crossbow Caps 79 to the 40 Pound Crossbow 96 with ten M4 x 12mm Flat Head Screws 85 16 17 18 19 Locate the Crossbow Fulcrum 18 on the Lat Tower 4 see the inset drawing Slide the Crossbow Spacer 35 onto the rods on the Crossbow Fulcrum Make sure the Spacer is oriented as shown in the drawing Set the Crossbows into the Crossbow Spacer 35 in the following order the 10 Pound Removable Crossbow 67 the 20 Pound Removable Rings on Crossbow 36 an 80 P
24. wivel Arm Insert the Swivel Arm 22 into the welded tube on the Cross Tube 11 Secure the Swivel Arm with an M4 x 5mm Screw 104 Wrap the Long Cable 80 around a 90mm Pulley 28 Attach the Pulley inside of the Swivel Arm 22 with an M10 x 42mm Button Head Bolt 71 and an M10 Nylon Locknut 76 11 24 25 26 27 28 Locate the Leg Lever Cable 32 which has two ends that are the same length and a third end that is longer Route the longest end of the Leg Lever Cable 32 through the hole in the Front Leg 6 and attach it inside of the hole in the Leg Lever 7 with an M10 x 60mm Bolt 63 and an M10 Nylon Locknut 76 Attach a 90mm Pulley 28 inside of the hole in the Front Leg 6 with an M10 x 91mm Bolt 90 two 26mm Spacers 52 two M10 Washers 75 and an M10 Nylon Locknut 76 Be sure the Pulley is above the Leg Lever Cable 32 Slide the two free ends of the Leg Lever Cable 32 onto the hook welded to the bottom of the Bench Rail 5 Locate the two Short Cables 33 Wrap one of the Cables around a 90mm Pulley 28 Attach the Pulley to a High Pulley Housing 21 with an M10 x 42mm Button Head Bolt 71 and an M10 Nylon Locknut 76 Repeat this step with the other Short Cable 33 Slide the four Foam Pads 26 onto the tubes on the Front Leg 6 and the Leg Lever 7 Press four 19mm Round Inner Caps 78 into the ends of the tubes Make sure that all parts have been
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