Weider 831153950 User Manual CROSSBOW Manuals And Guides L0211089

WEIDER Weight System Manual L0211089 WEIDER Weight System Owner's Manual, WEIDER Weight System installation guides

User Manual: Weider 831153950 831153950 WEIDER CROSSBOW - Manuals and Guides View the owners manual for your WEIDER CROSSBOW #831153950. Home:Fitness Equipment Parts:Weider Parts:Weider CROSSBOW Manual

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C $BOW

Model No. 831.153950

Serial No.

Write the serial number in the

space above for future reference.

Serial Number Decal (under seat)

F- x E_ R C i,_ _-

F---(_) UI P M E N T

rq.]

H ELI::_LI N E !

1-800-736-6879

USER'S MANUAL

SEARS, ROEBUCK AND CO.

HOFFMAN ESTATES, IL 60179

www.TheCrossBow.com

TABLE OF CONTENTS

WARNING DECAL PLACEMENT .......................................................... 2

IMPORTANT PRECAUTIONS ............................................................. 3

BEFORE YOU BEGIN ................................................................... 4

ASSEMBLY ........................................................................... 5

ADJUSTMENTS ...................................................................... 13

CABLE DIAGRAM ..................................................................... 16

EXERCISE GUIDELINES ............................................................... 17

ORDERING REPLACEMENT PARTS ................................................ Back Cover

FULL 90 DAY WARRANTY ....................................................... Back Cover

Note: A PART IDENTIFICATION CHART and aPART LIST/EXPLODED DRAWING are attached Anthe center of

this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before begin-

ning assembly.

WARNING DECAL PLACEMENT

The warning decals shown here

have been placed on the weight

system in the indicated loca-

tions. If a decal is missing or

illegible, please call our toll-free

HELPLINE at 1-800-736-6879,

Monday through Saturday, 7 a.m.

until 7 p.m. Central Time, to

order a free replacement decal.

Place the decal on the weight

system in the location shown.

• Keep clear of

]rea.

hands and

_a.

•Misuseof thisproductmayresultinseriousinjury.

•Readuser'smanualandfollowallwamings

andoperatingInstructionspriorto use.

•Do not allowchildrenonoraroundmachine.

removed.

CrossBow is a trademark of ICON Health & Fitness, Inc.

IMPORTANT PRECAUTIONS

BEFORE YOU BEGIN

Thank you for selecting the innovativeCrossBow TM

weight system. The CrossBow weight system offersa

selection of weight stationsdesigned 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

CrossBow weight system wilt help you to achieve the

specific results you want.

For your benefit, read this manual carefully before

using the weight system. If you have additional ques-

tions, please call our toll-free HELPLINE at

1-800-736-6879, Monday through Saturday, 7 a.m.

until7 p.m. Central Time (excluding holidays). To help

us assist you, please note the product model number

and serial number before calling. The model number is

831.153950. The serial number can be found on a decal

attached to the weight system (see the front cover of

this manual).

Before reading further, please review the drawing below

and famUiarize yourself with the parts that are labeled.

ASSEMBLED

DIMENSIONS:

Height: 82 in.

Width: 64 in.

Depth: 80 in.

Upright Base

Storage Knob

Backrest

Seat

Leg Lever

Crossbar

High Pulley

Crossbows

Crossbow

Bracket

Low Pulley

•Base Plate

Seat Knob

ASSEMBLY

•As you assemble the weight system, make sure

all parts are oriented as shown in the drawings.

Before beginning assembly, carefully read the

following information and instructions:

•Assembly requires two persons.

•Place all parts in a cleared area and remove the

packing materials. Do not dispose of the packing

materials until assembly is completed.

• Tighten all parts as you assemble them, unless

instructed to do otherwise.

•For help identifying small parts, use the PART

IDENTIFICATION CHART in the center of this

manual

An |Allen wrench and the following tools (not

included) are required for assembly:

•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 a

socket set, a set of open-end or closed-end

wrenches, or a set of ratchet wrenches.

Attach the Upright Base (3) to the Base (1) with

two 3/8" x 2 3/4" Carriage Bolts (83) and two 3/8"

Nylon Locknuts (76) as shown.

Press two 2" 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 #8 x 3/4" Tek

Screws (62).

3-_.

2. 2

Attach a Wheel (31) to the outside of the Base (1)

with a 3/8" x 4 1/4" Bolt (81), three 3/8" Washers

(75), and a 3/8" Nylon Jamnut (103). Do not

overtighten the Nylon Jamnut; the Wheel must

be able to turn easily,

Attach the other Wheel (not shown) in the same

manner.

Press a11/2" x 2 1/2" Inner Cap (41) into each

end of the Cross Frame (11).

Orient the Cross Frame (11) as shown, with the

welded tubes at the bottom. Attach the Cross

Frame to the Upright Base (3) with two 3/8" x

5 1/2" Carriage Bolts (73), two 3/8" Washers (75),

and two 3/8" Jamnuts (104).

Press a 1 1/2" x 3" 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 1 1/2" x 3" Inner Cap (99) into the end of

the Bench Frame (5).

Attach the Bench Frame (5), with the hook on the

bottom, to the Front Leg (6) with two 3/8" x 2"

Carriage Bolts (61) and two 3/8" Nylon Jamnuts

(103).

Lubricate the 3/8" x 4" Bolt (66) with grease.

Attach the Bench Frame (5) to the Upright Base

(3) with the Bolt and a 3/8" Nylon Jamnut (103).

Do not overtighten the Nylon Jamnut; the

Bench Frame must be able to pivot easily.

Tighten the Storage Knob (30) into the Upright

Base (3) and the Bench Frame (5).

31 "_

104

Welded

99 103 Hook

103

_y-- 27

53O

Insert the bolt 103

through this hole.

Lubricate

6. Slide the Upright (4) into the Upright Base (3).

Attach the Crossbow Pivot (36) to the Upright

Base (3) and the Upright (4) with four 3/8" x 1"

Button Head Bolts (87). Insert and tighten the

bottom two Bolts first. Then, loosen the

Crossbow Knob (43) and pull it out as far as it

will go, turn the crossbow assembly to one

side or the other, and tighten the other two

Bolts. Note: It may be helpful to start all four

Bolts before tightening any of them.

When finished, turn the crossbow assembly to

the horizontal position, and tighten the

Crossbow Knob (43).

Attach the Upright Cover (89) to the Upright (4)

with two #8 x 1/2"Tek Screws (56).

Press a1 1/2" Round Inner Cap (38) into each

end of the Crossbar (10).

Attach two Eyebolts (34) to the Crossbar (10) with

two 5/16" Washers (59) and two 5/16" Jamnuts

(65). De not overtighten the Jamnuts; the

Eyebolta must be able to rotate freely.

Attach the Crossbar (10) to the Upright (4) with

two 3/8" x 3" Button Head Bolts (70), two 3/8"

Washers (75), and the Crossbar Cover (93). Be

sure that the Eyebolts (34) are oriented as

shown in the inset drawing. If they are not,

turn the Crossbar around and reattach it.

Attach the Leg Lever Bumper (55) to the Front

Leg (6) with a #8 x 3/4" Tek Screw (62).

Press two 1 3/4" Square Inner Caps (42) into the

Leg Lever (7).

Lubricate the 3/8" x 2 3/4" Button Head Bolt (64)

with grease. Orient the Leg Lever (7) as shown.

Attach the Leg Lever to the Front Leg (6) with the

Bolt and a 318" Nylon Locknut (76). Do not over-

tighten the Nylon Locknut; the Leg Lever

must be able to pivot easily.

Crossbow

3 Assembly

9. Slide a Long Spacer (46) onto a Wheel Axle (57).

Orient two Small Wheels (47) as shown in the

inset drawing, and slide them onto the ends of the

Wheel Axle. Attach the wheel assembly to one end

of the Seat Carriage (12) with a 5/16" x 4" Bolt (60)

and a 5/16" Jamnut (65) as shown. Do not over-

tighten the Jamnut; the Small Wheels must be

able to roll easily.

Attach two Small Wheels (not shown) to the other

end of the Seat Carriage (12) in the same manner.

10. Attach the Seat Knob (45) to the Seat Carriage

(12) with two #8 x1/2" Screws (92) and two #8

Nylon Locknuts (69). Be sure that the slot in the

Knob is aligned with the slot 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 Cardage with

four 1/4" x 3/4" Bolts (82).

11. Pull out the Seat Knob (45) as far as it will go, and

set the Seat Carriage (12) on the Bench Frame (5).

Slide a Long Spacer (46) onto a Wheel Axle (57).

Orient two Small Wheels (47) as shown in the

inset drawing, and slide them onto the ends of the

Wheel Axle.

While a second person presses down on the Seat

(13), hold the wheel assembly firmly against the

bottom of the Bench Frame (5). Attach the wheel

assembly to the center holes in the Seat Carriage

(12) with a 5/16" x 4 1/2" Bolt (105), two Star

Washers (19), and a 5/16" Jamnut (65). Be sure

that the wide sides of all six Small Wheels (47)

are pressed against the Bench Frame.

Engage the Seat Knob (45) into an adjustment

hole in the Bench Frame (5).

57 47

47 46

""_._. /' 57 Narrow

L.b_.._ /Side

Slots

105 19 13

Adjustment Hole

46 57 47

12. Press two 1" Square Inner Caps (54) into the indi-

cated end of the Backrest Frame (15).

Attach a Plastic Foot (53) to the Backrest Frame

(15) with a #8 x 3/4" Tek Screw (62).

Attach the two Guard Plates (17) to the inside of

the Bench Frame (15) with four #8 x 1/2" Tek

Screws (56).

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 1/4" x 1 3/4" 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 slot, as shown in the

inset drawing.

15. Locate the Long Cable (80). Insert one end of

the Cable through the welded tube on the indicat-

ed end of the Cross Frame (11) and then through

aPulley Arm (22). If necessary, use the tip of a

screwdriver to pull the end of the Cable out of the

Pulley Arm. Be sure the Cable is on the indicat-

ed side of the welded rod in the Pulley Arm,

Insert the Pulley Arm (22) into the welded tube on

the Cross Frame (11). Attach the Pulley Arm with

a #8 x 3/8" Screw (24).

Wrap the Long Cable (80) around a 90mm Pulley

(28). Attach the Pulley inside of the Pulley Arm

(22) with a 3/8" x 1 1/2" Button Head Bolt (71)

and a 3/8" Nylon Jamnut (103).

462

t i'

Rod

.Slot

t/ 24

,,'t/

Rod

103

16.WraptheLongCable(80)arounda90ramPulley

(28).AttachthePulleyanda PulleyGuard(29)to

theindicated3/8"x 5 1/2"CarriageBolt(73)with

a3/8" Nylon Locknut (76). Be sure the flat edge

of the Pulley Guard is on the side shown.

17. Remove the ends of the crossbows from the

Crossbow Brackets (39). Attach a Pulley Housing

(94) to the indicated Crossbow Bracket with a

3/8" x 4" Bolt (66), two Pivot Bushings (74), and a

3/8" Nylon Locknut (78).

Wrap the Long Cable (80) around a 90mm Pulley

(28). Attach the Pulley inside of the Pulley

Housing (94) with a 3/8" x 1 1/2" Button Head

Bolt (71) and a 3/8" Nylon Jamnut (103).

18. Wrap the Long Cable (80) under a 90mm Pulley

(28) as shown, Attach the Pulley and a Pulley

Guard (29) to the Upright Base (3) with a 3/8" x 4

1/2" Button Head Bolt (40) and e3/8" Nylon

Locknut (76). Be sure the flat edge of the

Pulley Guard is on the bottom.

19. Attach a Pulley Housing (94) to the indicated

Crossbow Bracket (39) with a 3/8" x 4" Bolt (66),

two Pivot Bushings (74), and a 3/8" Nylon

Locknut (76).

Wrap the Long Cable (80) around a90mm Pulley

(28). Attach the Pulley inside of the Pulley

Housing (94) with a 3/8" x 1 1/2" Button Head

Bolt (71) and a 3/8" Nylon Jamnut (103).

16 Flat

Edge 29 76

Crossbows

71._.

4O 76

Flat

Edge

20. Wrap the Long Cable (80) around a 90mm Pulley

(28). Attach the Pulley and a Pulley Guard (29) to

the indicated 3/8" x 5 1/2" Carriage Bolt (73) with

a3/8" Nylon Locknut (76), Be sure the flat edge

of the Pulley Guard is on the side shown.

21. Have a second person pull on the Long Cable

(80) to create slack in the Cable. Insert the end of

the Cable through the welded tube on the indicat-

ed end of the Cross Frame (11) and then through

the remaining Pulley Arm (22). Be sure the

Cable Is on the Indicated side of the welded

rod in the Pulley Arm.

Insert the Pulley Arm (22) into the welded tube on

the Cross Frame (tl). Attach the Pulley Arm with

a #8 x 3/8" Screw (24).

Wrap the Long Cable (80) around a 90mm Pulley

(28). Attach the Pulley inside of the Pulley Arm

(22) with a 3/8" x 1 1/2" Button Head Bolt (71)

and a 3/8" Nylon Jamnut (103).

22. Locate the Bench Cable (32), which has two

ends that are the same length and a third end

that is longer.

Route the longest end of the Bench Cable (32)

through the hole inthe Front Leg (6), and attach it

inside of the hole in the Leg Lever (7) with a3/8"

x 2 1/4" Button Head Bolt (63) and a 3/8" Nylon

Locknut (76).

23. Attach a 90mm Pulley (28) inside of the hole in

the Front Leg (6) with a 3/8" x 33/4" Bolt (90),

two 3/8" x 1" Spacers (52), two 3/8" Washers

(75), and a 3/8" Nylon Locknut (76). Be sure the

Pulley is above the Bench Cable (32).

Slide the two free ends of the Bench Cable (32)

onto the hook welded to the bottom of the Bench

Frame (5).

Edge

Rod_ 71 22 24/

7_ _76

Hook

24. Locate the two Short Cables (33). Wrap one of

the Cables around a 90ram Pulley (28). Attach

the Pulley to a High Pulley Housing (21) with a

3/8" x 1 1/2" Button Head Bolt (71) and a 3/8"

Nylon Jamnut (103).

Repeat this step with the other Short Cable (33).

25. Slide the four Foam Pads (26) onto the tubes on

the Front Leg (6) and the Leg Lever (7). Press

four 1 1/4" Round Inner Caps (78) into the ends

of the tubes.

103

26. Make sure that all parts have been properly tightened. The use of the remaining parts will be explained in

ADJUSTMENTS, beginning on the following page.

Before using the weight 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 weight is used. See the CABLE DIAGRAM

on page 16 for proper cable routing.

ADJUSTMENTS

This section explains how to adjust the weight system. See the EXERCISE GUIDELINES on page 17 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 each exercise.

Make sure all parts are properly tightened each time you use the weight system. Replace worn parts immediately.

The weight 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 department 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 the Bench Cable (32) to the ends of the Long

Cable (80) with two Cable Clips (51).

Remove the high pulleys, and detach the Bench

Cable (32), when not in use. Store the ends of the

Bench Cable on the hook under the bench frame (not

shown).

ADJUSTING THE SEAT

The Seat (13) can be secured in any of four positions

on the Bench Frame (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 Frame. Note: It

may be necessary to lift up on the Seat in order to

engage the Seat Knob.

To allow the Seat (13) to rollalong the Bench Frame

(5), remove the backrest from the Seat Frame (see

ADJUSTING THE BACKREST on page 14). Pull the

Seat Knob (45) out as far as it will go, and turn the

Knob so that the pin rests at the end of the "L"-

shaped slot (see the inset drawing).

5"L"-Slot

Pin 45

ATTACHING THE ACCESSORIES

To attach a Short Handle (49) to a high pulley, first

attach the high pulley to the weight system (see

AI-FACHING THE HIGH PULLEYS AND LEG LEVER

on page 13). Then, attach the Short Handle to the

Short Cable (33) with a Cable Clip (51). Repeat with

the other high pulley.

The Long Handles (not shown) or the Ankle Strap

(not shown) can be attached to the Long Cable (80)

with Cable Clips (51). Attach the Leg Press Strap (not

shown) to both ends of the Long Cable, or a lat bar to

the Short Cable (33), with two Cable Clips.

Note: A lat bar is an optional accessory for the

CrossBow. To purchase a lat bar, call our Customer

Service Department toll-free at 1-800-999-3756 and

ask for model number GNMC04420.

ADJUSTING THE RESISTANCE

To add resistance to the weight system, hold the

Crossbow Brackets (39) firmly and slide a crossbow

under them. If more resistance is needed, repeat this

process, adding 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 Crossbow Brackets (39), start with the lightest

crossbow and finish with the heaviest.

Additional resistance can be added to the CrossBow

weight system by calling the Customer Service

Department toll-free at 1-800-999-3756 and asking for

model number GNMC06420 (100 Pound Power Pak)

or GNMC09420 (200 Pound Power Pak).

33\

Crossbows

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 the Seat Frame (12) to the

adjustment hole in the Bench Frame (5) closest 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 Frame (5). Rest the

Backrest against the Upright Base (3).

For row exercises, the seat must be able to roll freely

(see ADJUSTING THE SEAT on page 13), the leg

press strap must be attached (see AFIACHING THE

ACCESSORIES, on page 14), and the Backrest (14)

must be removed. To remove the Backrest, hold it

vertically over the Seat (13) and lift the rod out of the

slot in the Seat Frame (12) (see the inset drawing).

STORING THE WEIGHT SYSTEM

To store the weight system, slide the ends of the

Bench Cable (32) onto the hook on the bottom of the

Bench Frame (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

Knob (30) from the Upright Base (3). Lift the Front

Leg toward the Crossbar (10), and tighten the

Storage Knob into the side of the Upright Base and

the Bench Frame. Remove all of the crossbows from

the Crossbow Brackets (39) (see ADJUSTING THE

RESISTANCE, on page 14). Finally, loosen the

Crossbow Knob (43) and pull it out as far as it will go.

Turn the crossbow assembly vertically and engage

the Crossbow Knob into the Crossbow Pivot (not

shown). Note: Storing the crossbows vertically

will prolong the life of the crossbows.

To move the weight system, place the toe of your shoe

on the end of the Base (1) and hold the weight system

in the indicated area. "131tthe weight system back onto

the Wheels (31) and rollit 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.

Rod

Hold in

this area

Hook

CABLE DIAGRAM

The cable diagram shows the proper routing of the

Long Cable (80). Use the diagram to make sure that

the cable and the cable traps have been assembled

correctly. If the cable has not been correctly routed,

the weight system will not function properly and dam-

age may occur. The numbers show the correct route

for the cable. Make sure that the cable traps do

not touch or bind the cable.

Long Cable (80)

EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS

Muscle Building

To 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 can

adjust the intensity level of an individual exercise in

two ways:

•by changing the amount of weight used

• by changing the number of repetitions or sets per-

formed. (A "repetition" is one complete cycle of an

exercise, such as one sit-up. A "set" is a series of

repetitions.)

The proper amount of weight for each exercise

depends upon the individual user. You must gauge

your limits and select the amount of weight 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 weight.

Toning

You can tone your muscles by pushing them to a mod-

erate pementage of their capacity. Select a moderate

amount of weight and increase the number of repeti-

tions in each set. Complete as many sets of t 5to 20

repetitions as possible without discomfort. Rest for 1

minute after each set. Work your muscles by complet-

ing more sets rather than by using high amounts of

weight.

Weight Loss

To lose weight, use a low amount of weight and

increase the number of repetitions in each set.

Exemiee 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 weight training workouts on Monday,

Wednesday, and Friday.

•Plan 20 to 30 minutes of aerobic exercise, such as

cycling or swimming, on Tuesday and Thursday.

•Rest from both weight training and aerobic exercise

for at least one full day each week to give your body

time to regenerate.

The combination of weight 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 when 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.

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 5to 10 minutes of stretching.

Include stretches for both your arms and legs. Move

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 weight used,

and the numbers of sets and repetitions completed.

Record your weight and key body measurements at

the end of every month. Remember, the key to achiev-

ing the greatest results is to make exercise a regular

and enjoyable part of your everyday life.

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. ]3bialis Anterior (front of calf)

K. Soleus (front of calf)

L. Rectus Abdominus (stomach)

M. Adductor (inner thigh)

N. Trapezius (upper back)

O. Rhomboideus (upper back)

P. Deltoid (shoulder)

Q. Triceps (back of arm)

R. Latissimus Dorsi (mid back)

S. Spinae Erectors (lower back)

T. Gluteus Medius (hip)

U. Gluteus Maximus (buttocks)

V. Hamstring (back of leg)

W. Gastrocnemius (back of calf)

MONDAY EXERCISE REPS

Date:

WEIGHT SETS

TUESDAY

Date:

/ /

Date:

/ /

AEROBIC EXERCISE

EXERCISE WEIGHT SETS REPS

THURSDAY AEROBIC EXERCISE

Date: ! !

FRIDAY EXERCISE WEIGHT SETS REPS

Date: I /

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

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.

3/8" x 2 3/4" Button Head Bolt (64) 3/8" x 2 3/4" Carriage Bolt (83)

3/8" x 2 1/4" Button Head Bolt (63)

3/8" x 2" Carriage Bolt

1/4" x 1 3/4" Bolt (58)

3/8" x 1 1/2" Button Head Bolt (71)

_\\kk\\\/

#8 x 11/2" Bolt (77)

3/8" x 3" Button Head Bolt (70)

3/8" x 1" Button Head Bolt (87)

3/8" x 3 3/4" Bolt (90)

5116 ° x 4" Bolt {60)

3/8" x 4" Bolt(66)

3/8" x 4 1/4" Bolt (81)

5/16" x 4 1/2" Bolt (105)

1/4" x 3/4" Bolt (82)

3/8" x4 1/2" Button Head Bolt (40)

3/8" x 5 1/2" Carriage Bolt (73)_

3/8"NylonLocknut(76)

3/8"Jamnut(104)

3/8" Nylon Jamnut (103)

5/16" Nylon Jamnut (65)

#8 Nylon Locknut (69)

1 1/2" Round Inner Cap (38)

1 3/4" Square Inner Cap (42)

5/16" Washer (59) 3/8" Washer (75)

#8 x 3/8" Screw (24) #8 x 1/2" Tek Screw (56)

#8 x 1/2" Screw (92) #8 x 3/4" Tek Screw (62)

1 1/4" Round Inner Cap (78) 1" Square Inner Cap (54)

1 1/2" x 2 1/2" Inner Cap (41)

_4 .u.-4 ,u-4 ,u-_

2" Square Inner Cap (98) 1 1/2" x 3" Inner Cap (99)

EXPLODED DRAWING--Model No. 831.153950 Roso2A

84_

.57

105 60\

IO0

,97 96

87 37 18

lOO

88 43

103

,103

103

,102_

62 77 83

51 22

/_ 4,

103

98 80

PART LISTmModel NO. 831.153950 Ro8o2A

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

11Base 55 1 Leg Lever Bumper

2 1 Base Plate 56 8 #8 x 1/2" Tek Screw

3 1 Upright Base 57 3 Wheel Axle

4 1 Upright 58 4 1/4" x 1 3/4" Bolt

5 1 Bench Frame 59 2 5/16" Washer

6 1 Front Leg 60 2 5/16" x 4" Bolt

7 1 Leg Lever 61 2 3/8" x 2" Carriage Bolt

8 1 Backrest Backing 62 6 #8 x 314"Tek Screw

9 1 Seat Backing 63 1 3/8" x 2 1/4" Button Head Bolt

10 1 Crossbar 64 1 3/8" x 2 3/4" Button Head Bolt

11 1 Cross Frame 65 5 5/16" Jamnut

12 1 Seat Carriage 66 3 3/8" x 4" Bolt

13 1 Seat 67 1 40 Pound Crossbow

14 1 Backrest 68 2 Long Handle

15 1 Backrest Frame 69 2 #8 Nylon Locknut

16 1 Backrest Cap 70 2 3/8" x 3" Button Head Bolt

17 2 Guard Plate 71 6 3/8" x 1 1/2" Button Head Bolt

18 1 Crossbow Cardage 72 1 Crossbow Cover Plate

19 2 Star Washer 73 2 3/8" x 5 1/2" Carriage Bolt

20 4 80 Pound Crossbow Cap 74 4 Pivot Bushing

21 2 High Pulley Housing 75 12 3/8" Washer

22 2Pulley Arm 76 10 318" Nylon Locknut

23 2 Grip Tape 77 2 #8 x 1 1/2" Bolt

24 2#8 x 3/8" Screw 78 4 1 1/4" Round Inner Cap

25 4 Arm Bushing 79 210 Pound Crossbow Cap

26 4 Foam Pad 80 1Long Cable

27 1 Front Leg Foot 81 23/8" x 4 1/4" Bolt

28 10 90mm Pulley 82 4 114" x 3/4" Bolt

29 3 Pulley Guard 83 2 3/8" x 2 3/4" Carriage Boll

30 1 Storage Knob 84 2 3/16" Roll Pin

31 2 Wheel 85 10 #8 x 1/2" Flat Head Screw

32 1 Bench Cable 86 4 1/4" x 1 3/4" Button Head Screw

33 2 Short Cable 87 4 3/8" x 1" Button Head Bolt

34 2 Eyebolt 88 4 1/4" Jamnut

35 1 Crossbow Cover 89 1 Upright Cover

36 1 Crossbow Pivot 90 1 3/8" x 3 3/4" Bolt

37 2 Carriage Bushing 91 1 Retainer Ring

38 3 1 1/2" Round Inner Cap 92 2#8 x 1/2" Screw

39 2 Crossbow Bracket 93 1 Crossbar Cover

40 1 3/8" x 4 1/2" Button Head Bolt 94 2 Pulley Housing

41 21 1/2" x 21/2" Inner Cap 95 2 80 Pound Crossbow

42 2 1 3/4" Square Inner Cap 96 1 20 Pound Crossbow

43 1 Crossbow Knob 97 1 10 Pound Crossbow

44 1 15 Pound Crossbow 98 2 2" Square Inner Cap

45 1 Seat Knob 99 2 1 1/2" x 3" Inner Cap

46 3 Long Spacer 100 2 20 Pound Crossbow Cap

47 6 Small Wheel 101 2 40 Pound Crossbow Cap

48 1Leg Press Strap 102 2 Large Plastic Foot

49 2 Short Handle 103 11 3/8" Nylon Jamnut

50 1 Ankle Strap 104 23/8" Jamnut

51 4 Cable Clip 105 1 5/16" x 4 1/2" Bolt

52 2 3/8" x 1" Spacer # 1 User's Manual

53 3 Plastic Foot # 1 Exercise Guide

54 21" Square Inner Cap # 1 Exercise Decal

Note: "#" indicates a non-illustrated part, Specifications are subject to change without notice. See the back cover

of the user's manual for information about ordering replacement parts.

SEARS

Model No. 831.153950

QUESTIONS?

If you find that:

•you need help assembling or

operating the CrossBow TM

weight system

• a part is missing

•or you need to schedule repair

service

call our toll-free HELPLINE

1-800-736-6879

Monday-Saturday, 7 am-7 pm

Central Time (excluding holidays)

REPLACEMENT

PARTS

If parts become worn and need to

be replaced, call the following toll-

free number

1-800-FON-PART

(1-800-366-7278)

The model number and serial number of your CrossBow TM

weight system are listed on a decal attached to the frame. See

the front cover of this manual to find the location of the decal.

All replacement parts are available for immediate purchase or

special order when you visit your nearest SEARS Service

Center. To request service or to order parts by telephone, call the

toll-free numbers listed at the left.

When requesting help or service, or ordering parts, please be

prepared to provide the following information:

• The MODEL NUMBER of the product (831.153950)

• The NAME of the product (CrossBow TM weight system)

• The KEY NUMBER and DESCRIPTION of the PART (see the

PART LIST and EXPLODED DRAWING in the center of this

manual)

SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179

IFULL 90 DAY WARRANTY I

For 90 days from the date of purchase, if failure occurs due to defect in material or workmanship in this

SEARS WEIGHT SYSTEM EXERCISER, contact the nearest SEARS Service Center throughout the

United States and SEARS will repair or replace the WEIGHT SYSTEM EXERCISER, free of charge.

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., DEPT. 817WA, HOFFMAN ESTATES, IL 60179

Part No. 188045 R0802A Printed in USA@ 2002 Sears, Roebuck and Co.

Weider 831153950 User Manual CROSSBOW Manuals And Guides L0211089

WEIDER Weight System Manual L0211089 WEIDER Weight System Owner's Manual, WEIDER Weight System installation guides

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