Weider Cross Bow Wesy59421 Users Manual
WEIDER Weight System Manual L0302228 WEIDER Weight System Owner's Manual, WEIDER Weight System installation guides
WESY59421 to the manual 99a67515-7fed-4181-9485-959c8daa5ec9
2015-01-26
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Model No. WESY59421 Serial No. Write the serial number in the space above for future reference. CR SS Serial Number Decal (under seat) QUESTIONS? USER'S MANUAL As a manufacturer, we are commitred to providing complete customer satisfaction. If you have questions, or if there are missing or damaged parts, we will guarantee complete satisfaction through direct assistance from our factory. TO AVOID DELAYS, PLEASE CALL DIRECT TO OUR TOLLFREE CUSTOMER HOT LINE. The trained technicians on our customer hot line will provide immediate assistance, free of charge. CUSTOMER HOT LINE: 1-800-999-3756 Mon.-Fri., 6 a.m.-6 p.m. MST www.TheCrossBow.com TABLE OF CONTENTS WARNING DECAL PLACEMENT .......................................................... IMPORTANT PRECAUTIONS ............................................................. BEFORE YOU BEGIN ................................................................... ASSEMBLY ........................................................................... ADJUSTMENTS ...................................................................... CABLE DIAGRAM ..................................................................... EXERCISE GUIDELINES ............................................................... ORDERING REPLACEMENT PARTS ................................................ LIMITED WARRANTY ........................................................... 2 3 4 5 13 16 17 Back Cover 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 beginning assembly. WARNING DECAL PLACEMENT The decals shown here have been placed on the resistance system. If a decal is missing or illegible, please call our Customer Service Department tollfree at t-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time, to order a free replacement decal. Apply the decal in the location shown. hands and n.gers clear of IIS area. • Misuse of thisproductmay resultin seriousinjury. • Read user's manual andfollow all warnings and operating instructions prior to use. Do not allow childrenon or around machine. removed. CrossBow by WELDER is a trademark of ICON Health & Fitness, Inc. 2 IMPORTANT _WARN PRECAUTIONS ING: To .du. _. before using the resiStance system. risk of asdous injury, Bad the following Important precautions 1. Read ell inatructions In this manuel before using the resistance system. Uas the resistance system only as described In this manuaL 2. It is the responsibility of the owner to ensure that all users of the resistance system are adequately Informed of ell precoutinno. 3. The resistam:e system is Intandad for home use only. Do not use the resistance system In any commercial, rental, or Inatltuttonel asffing. 4. Use the resistance system only on s level surface. Cover the flo_r benasth the resist. ance systom to protect the floor. 5. 13. When adding resistance, both ends ofthe crossbows must rest under the two "U'channels. Add and remove crossbows from the "U"-channels one crossbow at s time. 14, Keep clear of the area around the "U"-channeis while the resistance system is In use. DO not add or rornove crceshows from the "U"-channals wNI,e the end of the long cable is pullad out. Make sure that ell parts are properly tightaned each time you use the resistance eyetern. Replace any wom parts Immediately. 5. Keep children under 12 and pets away from the resistance system at all tim.. 7. Kasp hends and feat away from moving parts. 8. Always wear athletic shoes for foot protection while exercising. 9. t2. The resistance system is designed to be used with _ Included resistance, and the resistance included with a CrossBow by WElDER" Power Psk. Do not uas the resistance system with any other type of resistance. 15. Always adjust the crossbow assembly to the horizontal pos_on and make sure the fulcram knob is serum before using the resistance system, 16. Make sure the rings on the crossbows am pushed against the crossbow spacer bofom ualng the resistance system. 17. If you purchase the optional kit bar, always dlsconuact It frcm the sholt cabias when perform_ an exercise that does not require it. The kit tower crossbar is not designed to be used for pug-up exercises. Do not hang on the cmssber. 18. Make sure the storage knob is In place and fully tightened each time you use the resistance system. 10. The resistance system is designed to support s maximum user weight of 300 pounds. 19. Make sum that the cables remain on the pulISYI at ell timea. If the cabice bind as you are exercising, stop immediately and make sure that the cablas are on the pulleys. 11. Pull on the low pulley cable only while sitting on the bench or standing on the base plate. Pull on the high pulley cables only while sitting on the bench, with the seat in one of the three positions closest to the upright base, or while standing on the base plate. 20. If you feel pain or dizziness while exercising, atop Immediately and begin coQling down. kWARNING: .._. beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or plmmns with pre-existing health problem. Read all Instrustions before using. ICON assumes no responsibility for personal Injury or property damage sustained by or through the use of this product. 3 BEFORE YOU BEGIN Thank you for selectingthe innovativeCrossBow by WELDER resistancesystem. The resistance system offers a selectionof stationsdesignedto develop every major muscle groupof the body. Whether your goal is to tone your body, builddramaticmuscle size and strength,or improveyour cardiovascularsystem, the resistancesystem will help you to achieve the specific resultsyou want. after readingthis manual, please call our Customer Service Department toil-free at 1-800-999-3756, Monday through Friday,6 a.m. until 6 p.m. Mountain Time (excludingholidays).To help us assistyou, please note the productmodel number and serial number before calling.The model number is WESY59421. The serial number can be found on a decal attached to the resistancesystem (see the front cover of this manual). For your benefit, read this manual carefully before using the resistance system. If you have questions Before readingfurther, please review the drawingbelow and familiadzeyourselfwith the parts that are labeled. TM ASSEMBLED DIMENSIONS: Height: 82 in. Width: 64 in. Depth: 80 in. Crossbar Lat Tower High Pulley Fulcrum Knob Crossbows Upright Storage Knob Backrest Low Pulley Seat Base Plate Leg Level Seat Knob 4 ASSEMBLY • Tighten all parts as you assemble them. unless instructedto do otherwise. Make Thk'tg= F.al_r for Youmeif TNsm_ual _s€_ned.to_ thatmerestante_ canhe'assembled s_ by • As you assemble the resistance system, make sure all parts are odented as shown in the drawings most people, However, it I_,i_= ntt0 reallz8 that the versatile re,stance system has r_ny partsandtt_t'theas_ pro=='_ll take Ume.M_t _op_ _ _at W s6_ngask_pk_ty of_. assemUy _ g0_=_t_y. The included IAIlen wrenche.e.e.e.e.e.e.e.e_ and the following tools (not included) are required for assambly: Before beginning assembly, carefully read the following information and instructions: • Two adjustable wrenches • Assembly requires two persons. • One standard • Place all parts m a cleared area and remove the packing materials. Do not d_sposeof the packing materials until assembly is completed. • One Phillips screwdriver • One rubber mallet screwddver • 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. 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. 1 Befo_ l=_=Nng a=._bly, make=am that you hayedraad =nd nmda_,_tand _ _ lion In lIND_ Press two 50mm Square Inner Caps (98) into the Base (1). 3 Attach two Plastic Feet (53) and two Large Plastic Feet (102) to the Base (1) w=thfour M4 x 16mm Screws (62). 64 Attach the Upnght (3) to the Base (1) with two M10 x 66ram Carriage Bolts (83), two M1O x 72mm Bolts (64). and four M10 Nylon Locknuts (76) as shown. Note: This step will be easier to complete if the Updght and Base are tipped on their sides. 76 o_,_," _o_--- J 63 5 76 102 L62 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 M1O Nylon Locknut(76). Do not overtighten the Nylon Locknut; the Wheel must be able to turn easily. Attach the other Wheel (not shown) in the same manner. -TZ.'-] 3. Press a 38mm x 64mm inner Cap (41) into each end of the Cross Tube (11). 75 Orient the Cross Tube (11) as shown, with the welded tubes at the bottom.Attach the Cross Tube to the Upright (3) with two M10 x 140mm Carriage Bolts (73), two M10 Washers (75), and two M10 Nuts (47). 47 Welded 73 11 41 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. 99 5_ 9 Press a 38mm x 76mm Inner Cap (99) into the end of the Bench Rail (5). Attach the Bench Rail (5), with the hook on the bottom, to the Front Leg (6) with two M10 x 53mm Carriage Bolts (61) and two M10 Nylon Locknuts (76). --6 Fron_ 5. Lubricate an M10 x 103mm Bolt (66) with grease. Attach the Bench Rail (5) to the Upright (3) with the Bolt and an M10 Nylon Looknut(76). Do not overtlghten the Locknut; the Bench Rail must be able to pivot easily. --27 3O Insert the bolt through this hole 76 Tighten the Storage Knob (30) into the Upright (3) and the Bench Rail (5). Lubricate 6 6. Attach the Lat Tower (4) to the Upright (3) with four M10 x 25mm Button Head Bolts (87), and four M19 Lock Washers (103). Attach the Name Plate (89) to the Lat Tower (4) with t_o M4 x 16mm Screws (62). 62 _. °° : 103 -3 7. Press a 38mm Round Inner Cap (38) into each end of the Lat Tower Crossbar (10). 70 65 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 Loeknuts; the Eyebolts must be able to rotate freely. 10 65 Attach the Lat Tower Crossbar (10) to the Lat Tower (4) with two M10 x 65mm Button Head Bolts(70), two M10 Washers (75), and the Crossbar Cover (93). Be sure that the Eyebolts (34) are oriented as shown in the inset drewing. If they are not, turn the Lat Tower Crossbar around and reattach it. 8. 75 59 Side View Attach the Leg Lever Bumper (55) to the Front Leg (6) with an M4 x 19mm Screw (77). 8 Lubricate Press two 45mm Square Inner Caps (42) into the Leg Lever (7). Lubricate an M10 x 68mm Bolt (56) with grease. Orient the Leg Lever (7) with the slot on the side shown. Attach the Leg Lever to the Front Leg (6) with the Bolt and an M10 Nylon Locknut (76). Do not overtighten the Nylon Locknut; the Leg Lever must be able to pivot easily. 76 42 7 g. 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. 9 12 6L _Attach _-._ • 97 -"_€'_ second ./_. _ ,// set of wheels here i ,L_'-65 _. Attach two Bearing Wheels (not shown) to the other end of the Seat Carriage (12) in the same manner. /_1 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. 46 10 Orient the Seat (13), the Seat Backing (9), and the Seat Carriage (12) as shown. Attach the Seat and the Seat Backing to the Seat Carriage with four M6 x 16mm Bolts (82). Slots 11. Pull out the Seat Knob (45) as far as itwill go, and set the Seat Carriage (12) on the Bench Rail (5). 11 19 13 /// 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 bottomof the Bench Rail (5) and propedy 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. ustmentHole 97 _/(_ Engage the Seat Knob (45) into an adjustment hole in the Bench Rail (5). 8 ._6 97 i2. 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 16ram Screw (62). SS Attach the two Guard Plates (17) to the inside of the Backrest Frame (15) with four M4 x 16mm Screws (62). . 53 L=-li :joo 17_/_ L' 62 L" 17 13. Odent 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). 13 14 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. 14 _% 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). Roa : 15 96 Attach the two 10-Pound Crossbow Caps (101) to the 10-Pound Removable Crossbow (67), the two 20-Pound Crossbow Caps (88) to the 20-Pound Removable Crossbow (36), the four 80-Pound Crossbow Caps (100) to the two 80-Pound Crossbows (95), and the two 40-Pound Crossbow Caps (79) to the 40-Pound Crossbow (96) with ten M4 x 12mm Flat Head Screws (85). 100 9 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 Fulcrum. Make sure the Spacer is oriented as shown in the drawing. 16 86 up Set the Crossbows intothe CrossbowSpacer (35) in the followingorder: the 1O-PoundRemovable Crossbow(67), the 20-Pound Removable Crossbow(36), an 80-Pound Crossbow(95), the 10-Pound Center Crossbow(44), an 8O-Pound Crossbow(95), and the 40-Pound Crossbow(96). Make sure the indicated rings are on the side shown end the arrows point toward the Spacer. 96 Rings on 95 Rods 67 Attach the Crossbow Cover Plate (72), with the edges up, to the Crossbow Spacer (35) with two M8 x 19mm Button Head Screws (86). 17 17. 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 screwdriverto pull the end of the Cable out of the Swivel Arm. Be sure the Cable Is on the indicated side of the welded rod In the Swivel Arm. 10, 0 71 28--_q Insert the Swivel Arm (22) into the welded tube on the Cross Tube (11). Secure the Swivel Arm with an M4 x 5ram Screw (104). 76 Wrap the Long Cable (80) around a 90mm Pulley (28). Attach the Pulley inside of the Swivel Arm (22) with an MIO x 42ram Button Head Bolt (71) and an M1O Nylon Locknut (76). 18 Flat Edge 2._,/76 18. Wrap the Long Cable (80) around a 90mm Pulley (28). Attach the Pulley and a Pulley Guard (29) to the indicated M1O x 140mm Carriage Bolt (73) with an M10 Nylon Locknut (76). Be sure the fiat edge of the Pulley Guard is on the side shown. 19. 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). 19_. 10 Channel 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 fiat edge of the Pulley Guard is on the bottom. 2O 80 Flat Edge 21. Attach a Pulley Housing (94) to the indicated "U'channel on the lO-Pound Center Crossbow (44) with an M10 x 102mm Button Head Bolt (24), two Pivot Bushings(74), and an M10 Nylon Locknut (76). 21 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). 71 28 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 fiat edge of the Pulley Guard is on the side shown. 22 28 80 Edge 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. 23 Insert the end of the Long Cable (80) through the welded tube on the indicatedend 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. 71 22 80.. 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). 28 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 76 24.Locatethe LegLeverCable(32),whichhastwo endsthatarethesamelengthanda thirdend thatislonger. 24 RoutethelongestendoftheLegLeverCable (32)throughtheholeintheFrontLeg(6),and attachit insideoftheholeintheLegLever(7) withanM10x 6Omm 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 26mm Spacers (52), two M10 Washers (75), end an MI0 Nylon Locknut (76). Be sure the Pulley is above the Leg Lever Cable (32). 25 6 9O Slide the two free ends of the Leg Lever Cable (32) onto the hook welded to the bottomof the Bench Rail (5). Hook -75 76 26. Locate the two Short Cables (33). Wrap one of the Cables around a 90mm Pulley (28). Attach the Pulleyto a High Pulley Housing (21) with an M10 x 42mm Button Head Boit (71) and an M10 Nylon Locknut (76). 26 76 21 71 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 19ram Round inner Caps (78) into the ends of the tubes. 27 26 26 7 26 28. Make sure that all parts have been propedy tightened. The use of the remaining parts will be explained in ADJUSTMENTS, beginning on the followingpage, Before using the resistance system, pull the long cable a few times to be sure that it moves smoothlyover 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 t6 for proper cable routing. 12 ADJUSTMENTS This section explains how to adjust the resistance system. See the EXERCISE GUIDELINES on page 17 for importantinformationabout 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 propedy tightened each time you use the resistancesystem. Replace worn parts immediately. The resistancesystem can be cleaned with a damp clothand a mild, non-abrasive detergent. Do not use solvents. The crossbowscan be cleaned with a vinyland rubber protectant,available at an automotiveor 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 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). Hook 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, 45 To perform row exercises, the leg press strap must be attached to the long cable (see ATTACHING THE ACCESSORIES, on page 14), and the Seat (13) must be able to roll along the Bench Rail (5). First, remove the backrest from the seat frame (see ADJUSTING THE BACKREST on page 15). Then, pull the Seat Knob (45) out as far as it will go, and tum the Knob so that the pin rests at the end of the "L"-shapedslot (see the inset drawing). 5 12 Pin 13 45 A'I-fACHING THE ACCESSORIES 33 \ To attach a Short Handle (49) to a high pulley,flint attach the htgh pulley to the resistancesystem (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). 4c The Long Handles (not shown) and the Ankle Strap (not shown) can be attached to the Long Cable (80) wtthCable Clips (51). Attach the Leg Press Strap (not shown) to bothends of the Long Cable, or the optional lat bar to the Short Cables (33), w_thtwo Cable Clips. Note: A tat bar is an optional accessory for the CrossBow by WELDER". To purchase a lat bar,call our Customer Service Department toll-freeat 1-800999-3756 and ask for model number WEMC04420. 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 tt Repeat with the other end of the crossbow. If more resistance is needed, add one crossbow at a ttme. Note. When adding resistance, always start with the heaviest crossbow to be used, and fintshwtth the lightest crossbow.When removmg crossbowsfrom the "U"-channels,start with the lightestcrossbow and finish with the heaviest. Crossbows AWARNING: ance, make sure Uta( both ends of the crossbow rest under the two "U"-channele. The rings on the Removable Crossbows (36, 67)must be pushed against the Crossbow Spacer (3b').Do not add or remove crossbows from the "U"-channele while the end of the Long Cable (80) Is pulled out. Note: The CrossBow by WELDER" uses progresstve reststance. As the crossbowsbegin to bend, the amount of reststance will increase gradually.As the crossbows bend further, the reststancewill mcrease rapidly Additional resistance can be added to the CrossBow by WELDER" raststance system by callingthe Customer Service number on the back cover of this manual and askmg for model number WEMC06420 (100-Pound Power Pak) or WEMC09420 (200-Pound Power Pak) 14 ADJUSTING THE BACKREST The Backrest (14) can be used in a level positionor 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 mset drawing). STORING THE RESISTANCE SYSTEM To store the resistance system, slide the ends of the Leg Lever Cable (32) onto the hook on the bottomof the Bench Rail (5). Be sure the Seat (13) is in the positionclosest to the Front Leg (6) (see ADJUSTING THE SEAT on page 13) Next, remove the Storage Knob (30) from the Upnght (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 crossbowsfrom 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 vertio 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. Crossbows, "U"-Channel 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. "131t 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. WARNING: Stored Position se=n tl.t =nof Hold in this area croubows areremoved fromthe "U"_mnels beforemovingthe crossbowauembly to the stored posWo.. Make sure that the crosslsow asund_ me hodz=_ pos_ is In endthatU_ Sto_ Knob (30) is In I_ace and fully t_hfened each time you use the resistance system. 15 USING THE REMOVABLE CROSSBOWS The Removable Crossbows (36, 67) can be used to exercise apart from the resistancesystem, as shown in the video or on the exemise guide. To remove a Crossbow,pull it out of the CrossbowSpacer (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. 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 properly and damage may occur. The numbers show the correct route for the cable. Long Cable (80) 16 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Muscle Building To increase the size and strength of your muscles, push them close to their maximum capacity.Your muscles will continuallyadapt and grow as you progressively increase the intensityof your exercise. You can adjust the intensity level of an individualexercise 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.) Determiningthe exact length of time for each workout, as well as the number of repetitionsor sets completed, is an individualmatter. It is importantto avoid overdoing it dudng the first few months of your exercise program. You shouldprogress at your own pace and be sensitiveto 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 properdiet are importantfactors in any exercise program. WARMING UP The proper amount of resistance for each exercise depends upon the individualuser. You must gauge your limits and select the amount of resistancethat is right for you. Begin with 3 sets of 8 repetitionsfor 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 minutesof stretching and light exercise to warm up. Warming up prepares your body for more strenuous exercise by increasing circulation,raisingyour body temperature and delivering more oxygen to your muscles. WORKING OUT Toning You can tone your muscles by pushing them to a moderete percentage of their capacity. Select a moderate amount of resistanceand increase the number of repetitions in each set. Complete as many sets of 15 to 20 repetitionsas possiblewithout discomfort.Rest for 1 minute after each set. Work your muscles by completing more sets rather than by using high amounts of resistance. Each workout should include6 to 10 different exercises. Select exercises for every major muscle group, emphasizing areas that you want to develop most. To give balance and vadety 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. 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. EXERCISE FORM Cross Training Cross training is an efficientway 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 runningon a treadmill or riding on 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 exercise will reshape and strengthenyour body, plus develop your heart and lungs. 17 Maintaining proper form is an essential part of an effective exercise program. This requires moving throughthe full range of motion for each exercise, and moving only the appropriate parts of the body. Exercising in an uncontrolledmanner will leave you feeling exhausted. On the exercise guide accompanying this manual you will find photographsshowing 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 repetitionshould last about half as long as the return stage. Proper breathing is important. Exhale during the exertion stage of each repetitionand 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 workout. • Rest for 30 seconds after each set for a weight less workout. Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise. slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretchingat 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 recordyour workouts. List the date, the exercises performed, the resistance used, and the numbers of sets and repetitionscompleted. Record your weight and key body measurements at the end of every month. Remember, the key to achievingthe greatest resultsis 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 A. B. C. D. E. F. G• H. L J. K. L. M. N. O. P. Q. R. S. T. U. V. W. Stemomastoid(neck) PectorelisMajor (chest) Biceps(frontof arm) Obliques(waist) Brachioradials(forearm) Hip Flexors (upper thigh) Abductor(outerthigh) Quaddceps (frontof thigh) Sartodus (front of thigh) Tibialis Anterior (front of calf) Soleus (front of calf) Rectus Abdominus (stomach) Adductor (inner thigh) Trapezius (upper back) Rhomboideus (upper back) Deltoid (shoulder) Triceps (back of arm) Latissimus Dorsi (mid back) Spinae Erectors (lower back) Gluteus Medius (hip) Gluteus Maximus (buttocks) Hamstring (back of leg) Gastrocnemius (back of calf) R S V 18 MONDAY EXERCISE RESISTANCE SETS REPS RESISTANCE SETS REPS RESISTANCE SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: I / WEDNESDAY EXERCISE Da_: / / THURSDAY AEROBIC EXERCISE Date: I I FRIDAY EXERCISE Date: / / Make photocopiesof this page for schedulingand recordingyour workouts. 19 ORDERING REPLACEMENT PARTS To order replacement pads, simply cell our Customer Service Department toll-free at 1-800-999-3756, Monday through Fdday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assistyou, please be prepared to give the followinginformation: • The MODEL NUMBER of the product (WESY59421) • The NAME of the product (CrossBow by WELDER" resistance system) • The SERIAL NUMBER of the product (see the front cover of this manual) • The KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and EXPLODED DRAWING in the center of this manual) LIMITED WARRANTY ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and material, under normal use and service conditions.ICON warrants the resistance crossbowsfor the lifetime of the product, the seats and vinyl for a pedod of five (5) years from the date of purchase, and all other parts for five (5) years. This warranty extends onlyto the odginal purchaser. ICON's obligationunder this warranty is limited to replacing or repairing, at ICON's option, the productthrough one of its authorized service centers.All repairs for whichwarranty claims are made must be pre-authodzed by ICON. This warranty does not extend to any productor damage to a productcaused by or attdbutableto freight damage, abuse, misuse, improper or abnormal usage or repairs not provided by an ICON authodzed service center; products used for commemial or rental purposes; or products used as store display models. No other warranty beyond that specificallyset forth above is authorized by ICON. ICON is not responsible or liable for indirect, special or consequentialdamages arising out of or in connection with the use or performance of the productor damages with respect to any economic loss, loss of property, loss of revenues or profits,loss of enjoyment or use, costs of removal or installationor other consequentialdamages of whatsoever nature. Some states do not allow the exclusionor limitationof incidental or consequentialdamages. Accordingly, the above limitationmay not apply to you. The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantabilityor fitness for a particular purpose is limited in itsscope and duration to the terms set forth herein. Some states do not allow limitationson how long an impliedwarranty lasts.Accordingly,the above limitationmay not apply to you. This warrantygives you specificlegal dghts. You may also have other rightswhich vary from state to state. ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813 Part No. 192239 R1202B Pdnted in China © 2002 ICON Health & Fitness, Inc. 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. @@ M6 Nylon Locknut (69) M8 Flange Nut (19) MI0 Nut (47) M10 Lock Washer (103) ©8 19ram Round Inner Cap (78) M8 Nylon Locknut (65) 25mm Square Inner Cap (54) M10 Nylon Locknut (76) M8 Washer (59) M10 Washer (75) 38mm Round Inner Cap (38) 45mm Square Inner Cap (42) 38mm x 64ram Inner Cap (41) 50mm Square Inner Cap (98) 38mm x 76turn Inner Cap (99) _\\\\\\\1 -_ M10 x 65mm Button Head Bolt (70) M10 x 53ram Carraige Bolt (61) _\\\\\\\1 M10 x 68ram Bolt (56) M10 x 6Omm Bolt (63) _\\\\\\\1 _\\\\\\ M10 X 66mm Carriage Bolt (83) M8 x 45ram Bolt (58) _\\\\\\\l M10 x 72ram Bolt (64) M10 x 42ram Button Head Bolt (71) _\\\\\\\1 M10 x 91mm Bolt (90) M10 x 25ram Button Head Bolt (87) _\\\\\\\\\\\\\\\\\\\ ,_ M10 x 103ram Bolt (66) M4 x 19mm Screw (77) &\\\\\\\\\\\\\\\\ I M8 x 104mm Bolt (60) M8 x 19ram Button Head Screw (86) M10 x 102mm Button Head Bolt (24) M6 x 16ram Bolt (82) _\\\\\\\_ M10 x 108mm Bolt (81) M4 x 16ram Screw (62) [_\\\\\_1 M6 x 13mm Screw (92) M4 x 12mm Flat Head Screw (85) M4 x 5ram Screw (104) k\\\\\\l M8 x114mm Bolt (57) M10 x 113mm Button Head Bolt (40) M10 x 140ram Carriage Bolt (73) PART LISTmModel Key No. Qty. 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 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 1 2 2 2 2 2 2 4 4 1 10 3 1 2 1 2 2 1 1 2 2 3 1 2 2 1 1 1 6 2 1 2 1 4 2 3 2 1 No. WESY59421 Description Base Base Plate Upright Lat Tower Bench Rail Front Leg Leg Lever Backrest Backing Seat Backing Lat Tower Crossbar Cross Tube Seat Carriage Seat Backrest Backrest Frame Backrest Cap Guard Plate Crossbow Fulcrum M8 Flange Nut 10-Pound Short Crossbow Cap High Pulley Housing Swivel Arm Grip Tape M10 x 102mm Button Head Bolt Arm Bushing Foam Pad Front Leg Foot 90mm Pulley Pulley Guard Storage Knob Wheel Leg Lever Cable Short Cable Eyebolt Crossbow Spacer 20-Pound Removable Crossbow Fulcrum Bushing 38mm Round Inner Cap 60ram Metal Spacer M10 x 113mm Button Head Bolt 38mm x 64mm Inner Cap 45mm Square Inner Cap Fulcrum Knob 10-Pound Center Crossbow Seat Knob Bearing Wheel M10 Nut Leg Press Strap Short Handle Ankle Strap Cable Clip 26mm Spacer Plastic Foot 25mm Square Inner Cap Leg Lever Bumper R1202B Key No. Qty. 56 57 58 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 # # # # # 1 1 4 2 2 2 15 1 2 4 1 1 2 2 2 6 1 2 4 12 23 1 4 2 1 2 4 2 1 12 2 4 2 1 1 1 2 1 2 2 1 6 2 2 4 2 2 4 2 1 1 1 2 1 Description M10 x 68mm Bolt M8 x 114mm Bolt M6 x 45mm Bolt M8 Washer M8 x 104mm Bolt M10 x 53mm Carriage Bolt M4 x 16mm Screw M10 x 60mm Bolt M10 x 72mm Bolt M8 Nylon Locknut M10 x 103mm Bolt 10-Pound Removable Crossbow Long Handle M6 Nylon Locknut M10 x 65mm Button Head Bolt M10 x 42mm Button Head Bolt CrossbowCover Plate M10 x 140mm Carriage Bolt Pivot Bushing M10 Washer M10 Nylon Locknut M4 x 19mm Screw 19mm Round Inner Cap 40-Pound Crossbow Cap Long Cable M10 x 108mm Bolt M6 x 16mm Bolt M10 x 66mm Carriage Bolt Fulcrum Endcap M4 x 12mm Flat Head Screw M8 x 19mm Button Head Screw M10 x 25mm Button Head Bolt 20-Pound Crossbow Cap Name Plate M10 x 91mm Bolt Retainer Ring M6 x 13mm Bolt Crossbar Cover Pulley Housing 80-Pound Crossbow 40-Pound Crossbow 8mm Metal Spacer 50mm Square Inner Cap 38mm x 76mm Inner Cap 80-Pound Crossbow Cap 10-Pound Crossbow Cap Large Plastic Foot M10 LockWasher M4 x 5mm Screw User's Manual Exemise Guide Exercise Decal Allen Wrench Allen Wrench Note: "/f' indicates a non-illustratedpart. Specificationsare subjectto change without notice. See the back cover of the user's manual for informationabout ordering replacement pads. EXPLODED DRAWINGmModel No. WESY59421 R1202B 86 96 79 44 36 21 101 8 67 62 15 ,, 62 _.-_8 .-" 87 .--'" 11 87 9 28 28 : 17 ° 76 ° _ i 57 6O 82 40 82 104 80 76 64 41 71 25 22 98 75 76 56_ 78 , ' 62 62 102"_ 83 51 81 48
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