Weider 831153961 User Manual CROSSBOW ADVANTAGE Manuals And Guides L0304226
WEIDER Weight System Manual L0304226 WEIDER Weight System Owner's Manual, WEIDER Weight System installation guides
User Manual: Weider 831153961 831153961 WEIDER CROSSBOW ADVANTAGE - Manuals and Guides View the owners manual for your WEIDER CROSSBOW ADVANTAGE #831153961. Home:Fitness Equipment Parts:Weider Parts:Weider CROSSBOW ADVANTAGE Manual
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Model No. 831.153961 Serial No. Write the serial number in the space above for future reference. CR SS Serial Number Decal (under seat) RESISTANCE SYSTEM EXERCISER User's Manual _iiiiiiiiiiiii]!_@_i_iii_ii_ii(i_i_iiiiiiiiiii_i_iii_Ziii_ii_]iii_@iiiiiiii_iiiiiiiiiiii i www,TheCrossBow.com Sears, Roebuck and Co., Hoffman Estates, IL 60179 TABLE OF CONTENTS WARNING DECAL PLACEMENT .......................................................... IMPORTANT PRECAUTIONS ............................................................. BEFORE YOU BEGIN ................................................................... ASSEMBLY ........................................................................... ADJUSTMENTS ...................................................................... CABLE DIAGRAM ..................................................................... EXERCISE GUIDELINES ............................................................... ORDERING REPLACEMENT PARTS ................................................ WARRANTY .................................................................. Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED 2 3 4 5 13 16 17 Back Cover Back Cover DRAWING are attached in the center of this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED ning assembly. DRAWING before begin- 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 replacement decal. Apply the decal in the location shown. hands and 9rs clear of • Misuseof this productmay resultin seriousinjury. • Read user'smanualand follow all wamings and operatinginstructionsprior to use. Do notallow children on or around machine. removed. CrossBow by WELDER is a trademark of ICON Health & Fitness, Inc. 2 IMPORTANT PRECAUTIONS from pushed against the brossbow spacer before 3 BEFORE YOU BEGIN Thank you for selecting the innovative CrossBow by WELDER ADVANTAGE resistance system. The resistance system offers a selection of stations designed to develop every major muscle group ef 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. 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 831.153961. The serial number can be found on a decal attached to the resistance system (see the front cover of this manual for the location of the decal). TM Before reading further, please review the drawing below and famitiadze yourself with the parts that are labeled. For your benefit, read this manual carefully before using the resistance system, If you have questions ASSEMBLED DIMENSIONS: Height: 82 in. Width: 66 in. Depth: 80 in. Crossbar Lat Tower High Pulley Fulcrum Knob Crossbows Upright Storage Knob Foot Plate Backrest Low Pulley Seat Knob Base Plate Seat Leg Lever Lat Bar 4 ASSEMBLY • Tighten all parts as you assemble them, unless instructed to do otherwise. • As you assemble the resistance system, make sure all parts are oriented as shown in the drawings. The included Allen w_ and the following tools (not included) are required for assembly: • Two adjustable wrenches Before beginning assembly, carefully read the following information and instructions: • One rubber mallet • Assembly requires two persons. • One standard screwdriver • Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. • One Phillips screwdriver • Lubricant, such as grease or petroleum jelly, and soapy water. • 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. ii_ ;i__ Coxabov_ 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. :::[[:#;::: :: 3 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). 64 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. 76 .,_'._--76 76_. '..98 ,._-102 53 oo 5 -82 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 Locknut (76). Do not overtighten the Nylon Locknut; the Wheel must be able to turn easily. 2. 2 176 ;,V Attach the other Wheel (not shown) in the same manner. , 75 76 Press a 38mm x 64mm Inner Cap (41) into each end of the Cross Tube (11). 23 Orient the Cross Tube (11) as shown, with the welded tubes at the bottom. Attach the Foot Plate 3 41 75 (23) and the Cross Tube to the Upright (3) with two M10 x 140mm Carriage Bolts (73), two M10 Washers (75), and two M10 Nuts (47). Do not insert a bolt into the top hole in the Foot Plate yet, 47 11 Welded Tube 4, Press two 57mm Round Outer Caps (27) onto the ends of the Front Leg (6). 4 Orient the Bench Rail (5) as shown. Slide the Rail Bracket (105) into the indicated end of the Bench Rail, and align the holes in the Bracket with the holes in the Bench Rail. 105 27 Orient the Front Leg (6) as shown. Attach the Front Leg to the Bench Rail (5) with the Rail Bracket (105), four M8 x 25ram Button Screws (46), and four M8 Split Washers (52). 52 52 46 46 @r 5. See the inset drawing. Snap the Seat Knob (45) into the Seat Carriage (12) and attach it with two M6 x 16mm Screws (82) and two M6 Black Nylon Locknuts (69). Make sure the slot in the Knob is aligned with the slot in the Seat Carriage. Round End 9 Orient the Seat (13) and Seat Backing (9) as shQwn. Attach the Seat and Seat Backing to the Seat Carriage (12) with four M6 x 16mm Screws (82). 12 12 82 6 45 69 Pull the Seat Knob (45, not shown) out as far as it will go, and slide the Seat Carriage (12) onto the Bench Rail (5). Engage the Seat Knob into the third hole from the end of the Bench Rail 6, Third Hole 45 See the inset drawing. Attach a Hook (104) to the bottom of the Bench Rail (5). 62 Press the two Rail Inner Caps (99), with the wide ends on the top or bottom (as indicated), into the ends of the Bench Rail (5). Attach the Caps with four M4 x 16mm Screws (62). 99 Locate the Leg Lever Cable (32), which has three ends connected in the middle with a bracket. 76 Route the end of the Cable with the eyebolt under a "V"-pulley (92). Attach the Pulley to the Front Leg (6) with an MIO x 107ram Bo_t (97) and an M10 Nylon Locknut (76). Slide the other two ends of the Cable onto the Hook (104). , 8. 97 Eyebolt Attach the Bench Rail (5) to the Upright (3) with an M10 x 132mm Bolt (66), a 19ram Spacer (17), a 22mm Spacer (106), and an M10 Nylon Locknut (76). Fully tighten the Storage Knob (30) into the Upright and Rail. 7 Attach the Lat Tower (4) to the Upright (3) with four MtO x 25ram Button Head Screws (87) and four M10 Split Washers (103). 3O 8 Attach the Name Plate (89) to the Lat Tower (4) with two M4 x 16mm Screws (62). 4 .-'"" ! 03 87 .87 89 62 7 "" 103 9, Press two 38mm Round Inner Caps (38) into the ends of the Lat Tower Crossbar (10). 9 7O 65 Attach two Eyeboits (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. 59 -_ 75 34 Attach the Lat Tower Crossbar (10) to the Lat Tower (4) with two M10 x 65mm Button Head Screws (70), two M10 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 Lat Tower Crossbar around and reattach it. Side View 10,, 34 10. 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). 10 Using ten 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). 96 100 88 101 85 J' %"_ 20 11 11. 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. 86 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. 96 Rings or this 95 Rods Attach the Crossbow Cover Plate (72), with the edges up, to the Crossbow Spacer (35) with two M8 x 19mm Button Head Screws (86). 8 67 12. Press two 25mm Square Inner Caps (54) into the indicated end of the Backrest Frame (15), 12 Attach a Plastic Foot (53) to the Backrest Frame (15) with an M4 x 16mm Screw (62). 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 Screws (58). 13. 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, 13 Rod 12 14. Press two 50mm Round Inner Caps (57) into the top and bottom of the Leg Developer (19). Press two 45mm Round Inner Caps (56) into the top and bottom of the Leg Lever (7). 14 Tube/57 Lubricate an M10 x 69mm Bolt (60) with grease. Attach the Leg Lever (7) to the Leg Developer (19) with the Bolt and an M10 Nylon Locknut (76). Do not overtighten the Locknut; the Leg Lever must be able to pivot easily, 78 19-.. _--- 57 26 Press two 19mm Round Inner Caps (78) into the tube on the Leg Lever (7). Slide two Foam Pads (26) onto the tubes. Repeat with the tube on the Leg Developer (19). 56 .Je 9 Lubricate "(_78 15. Slide the Leg Developer (19) into the Bench Rail (5). Align the hole in the Leg Developer with a hole in the Front Leg (6). Tighten the Bench Knob (42) into the hole in the Leg Developer. 15 Connect the eyebolt on the Leg Lever Cable (32) to the indicated side of the Leg Lever (7) with an M8 Nylon Locknut (65). Eyebolt 5 16. Locate the Long Cable (80). Insert one end of the Cable through the welded tube on the indicated 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 of the Cable out of the Swivel Arm. Make sure the Cable is on the indicated side of the welded rod in the Swivel Arm. 16 80 71 Insert the Swivel Arm (22) into the welded tube on the Cross Tube (11). Secure the Swivel Arm with an M4 x 5mm Screw (107). Rod 76 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). 17 17. Wrap the Long Cable (80) around a 90mm Pulley (28). Attach the Pulley and a Pulley Guard (29) to the indicated M10 x 140ram Carriage Bolt (73) with an M10 Nylon Locknut (76). Make sure the flat edge of the Pulley Guard is on the side shown. Flat Edge 29 76 ./ / 18. 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 Pulley inside of the Pulley Housing (94) with an M10 x 42mm Button Head Bolt (71) and an M10 Nylon Locknut (76). 8O 10 24 19. 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). Make sure the flat edge of the Pulley Guard is on the bottom. 19 3_ 4O 8O Flat Edge 20. Attach a Pulley Housing (94) to the indicated "U"channel on the 10-pound Center Crossbow (44) with an M10 x 102ram Bolt (24), two Pivot Bushings (74), and an M10 Nylon Locknut (76). 2O ', Wrap the Long Cable (80) around a 90ram Pulley (28). Attach the Pulley inside of the Pulley Housing (94) with an M10 x 42ram Button Head Bolt (71) and an M10 Nylon Locknut (76). 74 24 71 28 21. Wrap the Long Cable (80) around a 90ram Pulley (28). Attach the Pulley and a Pulley Guard (29) to the indicated M10 x 140ram Carriage Bolt (73) with an M10 Nylon Locknut (76). Make sure the flat edge of the Pulley Guard is on the side shown. 21 28 8O Edge 22. 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. 22 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). Make sure the Cable is on the indicated side of the welded rod in the Swivel Arm. 71 Insert the Swivel Arm (22) into the welded tube on the Cross Tube (11). Secure the Swivel Arm with an M4 x 5mm Screw (107). 76 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 23. 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 MIO Nylon Locknut (76). 23 76 \. ,, 21 Repeat this step with the other Short Cable (33). 28 24. 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 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 accompanying 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 immediately. 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 departmeat store. ATTACHING THE HIGH PULLEYS AND LEG LEVER To use a high pulley, slide the hook on the High Pulley Housing (21) onto an 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 (104) under the Bench Rail (not shown). ADJUSTING THE SEAT 14 The Seat (13) can be secured in any of five 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. 13 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 Carriage (12) must be able to roll along the Bench Rai! (5). First, remove the Backrest (14) from the Seat Carriage (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). :12 13 An'ACHING THE ACCESSORIES 33 To attach a Short Handle (49) to a high pulley, first attach the high pulley to the resistance system (see A'R-ACHING 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 Press Strap (not shown) to both ends of the Long Cable, or the Lat Bar (not shown) to the Short Cables (33), with two Cable Clips. ADJUSTING THE RESISTANCE To add resistance, hold a "U"-channel on the 10pound 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 lightest crossbow and finish with the heaviest. 35 Note: The CrossBow by WELDER ADVANTAGE 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. TM Additional resistance can be added to the 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 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 Carriage (12) at the hole in the Bench Rail (5) closest to the Leg Developer (19) (see ADJUSTING THE SEAT on page 13). To use the Backrest (14) in an inclined position, secure the Seat Frame (12) at one of the three adjustment holes on the Upright (3) side of the Bench Rail (5). Rest the Backrest against the Upright (3). 14 19 For row exercises and for using the Leg Lever (7), remove the Backrest (14) from the Seat Carriage (12). Hold the Backrest vertically over the Seat (13) and lift the rod out of the slot in the Seat Carriage (see the inset drawing). To use the Leg Lever (7), secure the Seat Carriage (12) at the second hole from the Leg Developer. STORING THE RESISTANCE SYSTEM To store the resistance system, slide the ends of the Leg Lever Cable (32) onto the Hook (104). 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 vertically 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. 13 1 To move the resistance system, place the toe of your shoe on the end of the Base (1) and hold the resistance 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. Stored Position Hold in this area 15 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). 67 36 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. 35 Rings ADJUSTING THE LEG DEVELOPER To adjust the height of the Leg Developer (19), remove the Bench Knob (42) from the Front Leg (6). Align the hole in the Leg Developer with one of the holes in the Front Leg. Retighten the Knob into the Front Leg and Leg Developer. 19 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. Long Cable (80) 3 16 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING Muscle Building To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively 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 performed. (A "repetition" is one complete cycle of an exercise, such as one sit-up. A "set" is a series of repetitions.) 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 overdoing it during the first few months of your exercise program. 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 immediately 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 program. YOUR EXERCISE PROGRAM WARMING UP 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. 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 delivering more oxygen to your muscles. WORKING OUT Toning You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to 20 repetitions as possible without discomfort. Rest for 1 minute after each set. Work your muscles by completing more sets rather than by using high amounts of resistance. Weight Loss To lose weight, use a low amount of resistance and increase the number of repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets. Each workout should include 6 to 10 different exercises. 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 Cross Training Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a balanced 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 exercise bike, on Tuesday and Thursday. • Rest from both strength training and aerobic exercise for at least one furl day each week to give your body time to regenerate. The combination of strength training and aerobic exercise will reshape and strengthen your body, plus develop your heart and lungs. 17 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 accompanying 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 shourd 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 bre'ath. 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. 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 workout. • 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. 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 completed. Record your weight and key body measurements 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. COOLING DOWN End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move MUSCLE CHART R S 18 A. B. C. D. E. F. G. H. I. J. K. L. M. N. O. P. Q. R. S. T. U. V. W. Sternomastoid (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 (backof leg) Gastrocnemius (back of calf) MONDAY EXERCISE RESISTANCE SETS REPS RESISTANCE SETS REPS RESISTANCE SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / WEDNESDAY EXERCISE Date: / / AEROBIC EXERCISE THURSDAY Date: / / FRIDAY EXERCISE 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. Important: Some parts may have been pre-assembled for shipping purposes. If you cannot find a part in the parts bags, check to see if it has been pre-assembled. If a part is not in the parts bag, check to see if it has been preattached. If a part is missing, call toll-free 1-800-999-3756. M8 Split Washer (52) M10 Split Washer M10 Washer (103) M8 Washer (59) (75) © 19rnm Spacer (17 I i f 50mm Square Inner Cap (98) J 38mm x 64mm Inner Cap (41) 19mm Round Inner Cap (78) 22mrn Spacer (106) 25mm Square Inner Cap (54) M6 Black Nylon Locknut (69) M10 x 42mm Button Head Bolt (71) M10 Nut (47) _\\\\\\\\\\\\\\\\\\\\_ M6 x 45mm Screw (58) M8 Nylon Locknut (65) M10 Nylon Locknut (76) M10 x 65ram Button Head Screw (70) MIO x 25mm Button Head Screw (87) M8 x 25mm Button Head Screw (46) M8 x 19mm Button Head Screw (86) M10 x 69mm Bolt (60) M10 x 66mm Carriage Bolt (83) M10 x 72mm Bolt (64) MIO x 102mm Button Head Bolt (24) M6 x 16mm Screw (82) M4 x 16mm Screw (62) M4 x 12mm Flat Head Screw (85) M4 x 5mm Screw (107) M10 x 107mm Bolt (97) M10 x 108mm Bolt (81) M10 x 113mm Button Head Bolt (40) M10 x 132mm Bolt (66) M10 x 140mm Carriage Bolt (73) EXPLODED DRAWINGmModel No. 831.153961 Ro4o3A 86 100 75 85 t 20 96 79 B8 8 44 71 36 ,_,--65 62 28" 67 15 33 34 "38 21 94 / _,._76 71 54 88 (_)_28_24 33 82 87 _-_ 1O3 78 23 i 87 28 28 40 76_'" 24 74 9474 "_ _ _"--78 _, - 56 101 71 _) 29 26 28 "/....."_'11°@_28 10949 17 32 26 s7._ 58-_ 110 48 107 62 81 2 105 75 62 99 -75 76 80 52 _ 76 _ 25 50 75 47 41 52 27 71 25 92 _..78 53. 82--4.97 624, 6 @27 , /_ 102-_, _i821 523_ 83_/ _/83 62 /1 PART LISTmModel Key No. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 Qty. 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2 1 2 4 4 2 9 3 1 2 1 2 2 1 1 2 2 1 1 2 1 1 1 1 -_ 4 2 1 2 1 5 4 3 2 1 2 2 4 NO. 831.153961 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 19mm Spacer Crossbow Fulcrum Leg Developer 10-pound Short Crossbow Cap High Pulley Housing Swivel Arm Foot Plate M10 x 102mm Button Head Bolt Arm Bushing Foam Pad 57ram Round Outer Cap 90mm Pulley Pulley Guard Storage Knob Wheel Leg Lever Cable Short Cabre Eyebolt Crossbow Spacer 20-pound Removable Crossbow Fulcrum Bushing 38mm Round Inner Cap Bench Rail Bracket M10 x 113mm Button Head Bolt 38ram x 64mm Inner Cap Bench Knob Fulcrum Knob 10-pound Center Crossbow Seat Knob M8 x 25mm Button Head Screw M10 Nut Leg Press Strap Short Handle Ankle Strap Cable Clip M8 Split Washer Plastic Foot 25mm Square Inner Cap 45mm Round Inner Bushing 45ram Round Inner Cap 50ram Round Inner Cap M6 x 45mm Screw R0403A Key No. Qty. 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 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 99 100 101 102 103 104 105 106 107 108 109 110 # # # # # 2 1 6 15 6 2 3 1 1 2 2 2 6 1 2 4 10 20 6 4 2 1 2 12 2 1 12 2 4 2 1 6 1 1 1 2 2 1 1 2 2 4 2 2 4 1 1 t 2 1 1 2 1 1 1 1 1 Description M8 Washer M10 x 69ram Bolt Seat Wheel M4 x 16ram Screw M6 Zinc Nylon Locknut M10 x 72ram Bolt M8 Nylon Locknut M10 x 132mm Bolt 10-pound Removable Crossbow Long Handle M6 Black Nylon Locknut M10 x 65mm Button Head Screw M10 x 42mm Button Head Bolt Crossbow'Cover Plate M 10 x 140mm Carriage Bolt Pivot Bushing M10 Washer M10 Nylon Locknut M6 Shoulder Bolt 19mm Round Inner Cap 40-pound Crossbow Cap Long Cable M10 x 108ram Bolt M6 x 16ram Screw M10 x 66mm Carriage Bolt Fulcrum Endcap M4 x 12mm Flat Head Screw M8 x 19mm Button Head Screw M10 x 25mm Button Head Screw 20-pound Crossbow Cap Name Plate 11mm Spacer Retainer Ring "V"-pulley Crossbar Cover Pulley Housing 80-pound Crossbow 40-pound Crossbow M10 x 107ram Bolt 50ram Square Inner Cap Rail Inner Cap 80-pound Crossbow Cap 10-pound Crossbow Cap Large Plastic Foot M10 Split Washer Hook Rail Bracket 22mm Spacer M4 x 5ram Screw Storage Knob Bracket Lat Bar Handgrip User's Manual Exercise Guide Exercise Decal Large Allen Wrench Small Allen Wrench 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 repracement pads, 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 pads, 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 (U.S.A. and Canada) www.sear$.ca (1-800-469-4663) www.sears.com .... ......... ........ ....... ,,.. ........ ,, ,,,,. ........ 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: !i!iiiiii!iiii!i 1-800-827-6655 (U.S.A.) 1-800-361-6665 (Canada) Para pedir servicio de reparaci6n a domicilio, y para ordenar piezas: 1-888-SU-HOGAR 8_1! sM (1-888-784-6427) 8 ..... _:!_i_ili_i_i_i_iiii_ _ ® Registered Trademark / TM Trademark / SMService Mark of Sears, Roebuck and Co, ® Marca Reglstrada / TMMarca de F_bdca I sM Marca de Servlcio 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 wilt 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 J Part No. 196063 R0493A Printed in China © 2003 ICON Health & Fitness, Inc.
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