Weider 831153951 User Manual CROSSBOW BY Manuals And Guides L0303161

WEIDER Weight System Manual L0303161 WEIDER Weight System Owner's Manual, WEIDER Weight System installation guides

User Manual: Weider 831153951 831153951 WEIDER CROSSBOW BY WEIDER - Manuals and Guides View the owners manual for your WEIDER CROSSBOW BY WEIDER #831153951. Home:Fitness Equipment Parts:Weider Parts:Weider CROSSBOW BY WEIDER Manual

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Page Count: 24

Model No. 831.153951

Serial No.

Write the serial number _nthe

space above for future reference

Serial Number Decal (under seat) RESISTANCE SYSTEM EXERCISER

User's Manual

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

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

WARRANTY .................................................................. 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 iUeglble, please call

1-800-999-3756 to order a free replace-

ment decal, Apply the decal in the loca-

tion shown.

hands and

"IIS area.

•MisuseofthisproductmayresultIrtsedous_jury,

•Readuser'smanualandfollowallwarnings

endoperatinginstructionspdorto use.

• Donotallowchildrenonoraroundmachine,

or removed.

IMPORTANT PRECAUTIONS

BEFORE YOU BEGIN

Thank you for selecting the innovative CrossBow by

WELDER" 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 before

using the resistance system. If you have questions

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

(1-800-469-4663). To help us assist you, please 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 tamiliadze yourselt with the parts that are labeled.

ASSEMBLED

DIMENSIONS:

Height: 82 in.

Width: 64 in.

Depth: 80 in.

Crossbar

Lat Tower

High Pulley

Fulcrum Knob Crossbows

Upright

Storage Knob

Backrest

Seat

Low Pulley

Base Plate

Leg Lever Seat Knob

ASSEMBLY

•Tighten all parts as you assemble them, unless

instructed to do otherwise,

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.

• For help identifying smafl 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,

• As you assemble the resistance system, make

sure alt parts are oriented as shown in the draw-

ings.

The included _AIlen wrencheeeeeeeeee_and the follow-

ing tools (not included) are required for assem-

b:y:

• 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.

Press two 50mm Square Inner Caps (98) into the

Base (1).

Attach two Plastic Feet (53) and two Large Plastic

Feet (t02) to the Base (1) with four M4 x 16mm

Screws (62).

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

M10 x66mm 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,

2. Attach 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 Lecknut (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 36ram 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 140ram

Carriage Bolts (73), two M 10 Washers (76), 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 38ram 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).

,Lubricate an M10 x 103ram Bolt (66) with grease.

Attach the Bench Rail (5) to the Upright (3) with

the Bolt and an M10 Nylon Locknut (76). Do not

overUghten the Locknut; the Bench Rail must

be able to pivot easily.

Tighten the Storage Knob (30) into the Upright (3)

and the Bench Rail (5).

T&T±T-T.

7i 75 75

Welded

99 76 Hook

Insert the bolt 76

through this hole

Lubricate

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 Lat Tower (4)

with two M4 x 16ram Screws (62).

Press a 38ram 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 65ram 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.

Attach the Leg Lever Bumper (55) to the Front

Leg (6) with an M4 x 19mm Screw (77).

Press two 45mm Square Inner Caps (42) into the

Leg Lever (7).

Lubricate an M10 x 68ram 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,

1 03 87

103

-3

65 75

10 65

Side View

10,,

Lubricate

56_

42_

9. 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 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.

10. 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 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 Carriage with

four M6 x 16ram Bolts (82).

11. 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 Carriage.

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).

_1 46

lSlots

19 13

Adjustment Hole

46 97

12. Press two 25mm Square Inner Caps (54) into the

indicated end of the Backrest Frame (15),

Attach 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 slot, 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 1e-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 tour 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 12ram Flat Head Screws (85).

lOO

16. 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 Futcrum. 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

Crossbow (36), an 80-Pound Crossbow (95), the

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 19ram Button Head Screws (86).

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

the Cable throughthe 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 pull the end ot 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 MIO x42mm Button Head Bolt (71)

and an MIO Nylon Locknut (76).

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

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

the indicated MIO x 140ram Carriage Bolt (73)

with an MI0 Nylon Locknut (76). Be sure the flat

edge of the Pulley Guard is on the side

shown.

19, Attach a Pulley Housing (94) to the indicated "U"-

channel on the 10-Pound Center Crossbow (44)

with an MIO 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 Pulley inside of the Pulley

Housing (94) with an M10 x 42ram Button Head

Bolt (71) and an M10 Nylon Looknut (76).

Rings or

this side

86 Edges

Rods 67

80 71

104

Rod

Flat

Edge 29 76

20. 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.

21. Attach a Pulley Housing (94) to the indicated "U"-

channel on the 10-Pound Center Crossbow (44)

with an M10 x 102ram Button Head Bolt (24), two

Pivot Bushings (74), and an M 10 Nylon Locknut

(76).

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

(28). Attach the Pulley inside of the Pulley

Housing (94) with an MIO x 42ram Button Head

Bolt (71) and an M10 Nylon Locknut (76).

22. 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,

23. Make sure there are no Crossbows (not shown)

under the "U"-channels on the 10-Pound Center

Crossbow (not shown). Have a second person

pull 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 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 90ram 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).

Edge

Rod

80..

Flat

Edge

24. Locata 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).

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

the Front Leg (6) with an M10 x 91ram Bolt (90),

two 26ram 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).

26. 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).

27. 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.

_,j76

Hook

27 26

28. 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 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 correctthe 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.

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

soTvents. 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 the 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 turn the Knob

so that the pin rests at the end of the "L"-shaped slot

(see the inset drawing).

Hook

Pin 45

A'I-rACHING 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 (5!). Attach the Leg Press 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 WELDER". To purchase alat bar, call

our Customer Service Department toll-freeat 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 Ifghtest crossbow and

finish with the heaviest.

Note: The CrossBow by WELDER" 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 WEIDEW" 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).

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 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). Hold

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

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

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-

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.

Crossbows

"U"-Channel

32 Stored Position

Hold in

this area

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 _emove 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.

67 36

CABLE DIAGRAM

The cable diagram shows the proper routingof 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 propedy and damage may occur. The

numbers show the correct route for 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 resistance used

• by changing the number of repetitions or sets per-

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

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

repetitions.)

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 alow 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 ridingon an ellipticalor

exercise 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 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 listof 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 muscre

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 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 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.

MUSCLE CHART

A. Stemomastoid (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. Quaddceps (front of thigh)

I. Sartorius (front of thigh)

J. TibialisAnterior (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. LatissimusDorsi (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 RESISTANCE SETS REPS

Date:

TUESDAY

Date:

/ /

AEROBIC EXERCISE

WEDNESDAY EXERCISE RESISTANCE SETS REPS

Date:

/ /

THURSDAY

Date:

/ /

AEROBIC EXERCISE

FRIDAY RESISTANCE SETS REPS

Date:

EXERCISE

Make photocopiesof thispage for scheduling andrecordingyour 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 net 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.

©@

M6 Nylon Locknut (69) M8 Flange Nut (19) M10 Nut (47) M10 Lock Washer (103)

19mm Round Inner Cap (78)

M8 Nylon Locknut (65) M 10 Nylon Locknut (76) M8 Washer (59)

25mm Square Inner Cap (54)

45mm Square Inner Cap (42)

50mm Square Inner Cap (98)

M10 Washer (75)

38ram Round Inner Cap (38)

38mm x 64mm Inner Cap (41)

38mm x 76mm Inner Cap (99)

M10x 53mmCarraigeBolt(61)

M10 x 60ram Bolt (63)

M6 x 45ram Bolt (58)

M10 x 65mm Button Head Bolt (70) B

M10 x 68mm Bolt (56)

M10 x 66mm Carriage Bolt (83)

[}

M10 x 42mm Button Head Bolt (71)

M10 x 25mm Button Head Bolt (87)

M4 x 19mm Screw (77)

M8 x 19mm Button Head Screw (86)

M6 x 16mm Bolt (82)

M4 x 16mm Screw (62)

M6 x 13mm Screw (92)

M4 x 12mm Flat

Head Screw (85)

® _\\\\\\

M4 x 5mm Screw (104)

_\\\\\\\

_\\\\\\\l

M10 x 72mm Bolt (64)

M10 x 91mm Bolt (90)

_\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\_

M10 x 103mm Bolt (66)

_\\\\\\\\\\\\\\\\ I [_

M8 x 104mm Button Head Bolt (60) [}

M10 x 102mm Button Head Bolt (24)

M10 x 1OSmm Bolt (81)

\\\\\\_ h\\\\\\

M8 x ll4mm Bolt (57) D

_\\\\\\\t

M10 x 113mm Button Head Bolt (40)

M10 x 140mm Carriage Bolt (73)L_

EXPLODED DRAWING--Model No. 831.153951 m2o2B

lOO

101

..-'"97

57 60\

53 62

,62

"-. 40

82 73___i

76-..t

45 5

,_ 81

99 75

678

,_27

62 62

,t--'3_'_' ,_43 v, 76_. 94 76

74_.._Z ..,,/

87 71..........__, ._ r_74

28 28 76 I_k_28 _..24

24 74 9474

.....--" .<k#_---'" 29 6

80 71 _

_ 25

76 75 47

64 71

,31

102"_ 51

81 48

PART LIST--Model No. 831.153951 R 202B

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

1 1 Base 56 1

2 1 Base Plate 57 1

3 1 Upright 58 4

4 1 Lat Tower 59 2

5 1 Bench Rail 60 2

6 1 Front Leg 61 2

7 1 Leg Lever 62 15

8 1 Backrest Backing 63 1

9 1 Seat Backing 64 2

10 1 Lat Tower Crossbar 65 4

11 1 Cross Tube 66 1

12 1 Seat Carriage 67 1

13 1 Seat 68 2

14 1 Backrest 69 2

15 1 Backrest Frame 70 2

16 1 Backrest Cap 71 6

17 2 Guard Plate 72 1

18 1 Crossbow Fulcrum 73 2

19 2 M8 Flange Nut 74 4

20 2 10-Pound Short Crossbow Cap 75 12

21 2 High Pulley Housing 76 23

22 2 Swivel Arm 77 1

23 2 Grip Tape 78 4

24 2 M10 x 102mm Button Head Bolt 79 2

25 4 Arm Bushing 80 1

26 4 Foam Pad 81 2

27 1 Front Leg Foot 82 4

28 10 90mm Pulley 83 2

29 3 Pulley Guard 84 1

30 1 Storage Knob 85 12

31 2 Wheel 86 2

32 1 Leg Lever Cable 87 4

33 2 Short Cable 88 2

34 2 Eyebolt 89 1

35 1 Crossbow Spacer 90 1

36 1 20-Pound Removable Crossbow 91 1

37 2Fulcrum Bushing 92 2

38 2 38mm Round Inner Cap 93 1

39 3 60mrn Metal Spacer 94 2

40 1 M10 x 113ram Button Head Bolt 95 2

41 2 38turn x 64turn Inner Cap 96 1

42 2 45mm Square Inner Cap 97 6

43 1 Fulcrum Knob 98 2

44 1 10-Pound Center Crossbow 99 2

45 1 Seat Knob 100 4

46 6 Bearing Wheel 101 2

47 2 M10 Nut 102 2

48 1 Leg Press Strap 103 4

49 2 Short Handle 104 2

50 1 Ankle Strap # 1

51 4 Cable Clip # I

52 2 26mm Spacer # 1

53 3 Plastic Foot # 2

54 2 25rnm Square Inner Cap # 1

55 1 Leg Lever Bumper

MIO x 68mm Bolt

M8 x 114mm Bolt

M6 x 45mm Bolt

M8 Washer

M8 x 104mm Button Head Bolt

M10 x 53ram Carriage Bolt

M4 x 16mm Screw

M10 x 60mrn Bolt

M10 x 72rnm Bolt

M8 Nylon Locknut

MIO x 103mm Bolt

10-Pound Removable Crossbow

Long Handle

M6 Nylon Locknut

MIO x 65mm Button Head Bolt

M10 x 42rnrn Button Head Bolt

Crossbow Cover Plate

M10 x 140mm Carriage Bolt

Pivot Bushing

M10 Washer

M10 Nylon Locknut

M4 x 19ram Screw

19ram Round Inner Cap

40-Pound Crossbow Cap

Long Cable

M10 x-108ram Bolt

M6 x 16mm Bolt

MIO 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

MIO x 91mm Bolt

Retainer Ring

M6 x 13mrn Bolt

Crossbar Cover

Pulley Housing

80-Pound Crossbow

40-Pound Crossbow

8mm Metal Spacer

50mm Square Inner Cap

38ram x 76mm Inner Cap

80-Pound Crossbow Cap

10-Pound Crossbow Cap

Large Plastic Foot

MIO Lock Washer

M4 x 5mm Screw

User's Manual

Exercise Guide

Exercise Decal

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.

YourHome

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 itl

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-HOM E® Anytime, day or night

(1-800-469-4663) (U.S.A.andCanada)

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 _:_,_

To purchase a protection agreement (U.S.A.) _ '

or maintenance agreement (Canada) on a product serviced by Sears: _

1-800-827-6655 (USA) 1-800-361-6665 (Canada) _::'_°_:_

Pare pedir servicio de reparacibn a domicilio, y para ordenar piezas: _i_i_:_i:i_i:i

®RegisteredTrademark/"mTrademarkIs_ServiceMarkof Sears,Roebuck andCo.

® Mama Reglstrade/_M_rcade F_bd¢_/_Mama de Se_clo de Sears, Roebuckand Co.

WARRANTY

For one year from the date of purchase, if failure occurs due to defect in matedal or workmanship in

this RESISTANCE SYSTEM EXERCISER, contact the nearest Sears Service Center throughoutthe

United States and Sears will repair or replace the RESISTANCE SYSTEM EXERCISER, free of charge.

Parts wil! 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

Weider 831153951 User Manual CROSSBOW BY Manuals And Guides L0303161

WEIDER Weight System Manual L0303161 WEIDER Weight System Owner's Manual, WEIDER Weight System installation guides

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