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C $ BOW Model No . 831.153950 Serial No . Write the serial number in the USER'S MANUAL space above for future reference . Serial Number Decal ( under seat ) F - x E _ R C i , _ _ - F - - - ( _ ) U I P M E N T rq . ] H ELI : : _ LI N E ! 1 - 800 - 736 - 6879 SEARS , ROEBUCK AND CO . HOFFMAN ESTATES , IL 60179 www . TheCrossBow . com
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TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover FULL 90 DAY WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover Note : A PART IDENTIFICATION CHART and a PART LIST / EXPLODED DRAWING are attached Anthe center of this manual . Remove the PART IDENTIFICATION CHART and PART LIST / EXPLODED DRAWING before begin - ning assembly . WARNING DECAL PLACEMENT The warning decals shown here have been placed on the weight system in the indicated loca - • Keep clear of tions . If a decal is missing or ] rea . illegible , please call our toll - free HELPLINE at 1 - 800 - 736 - 6879 , Monday through Saturday , 7 a . m . until 7 p . m . Central Time , to order a free replacement decal . Place the decal on the weight system in the location shown . hands and _ a . • Misuseof thisproductmayresultinseriousinjury . • Readuser'smanualandfollowallwamings andoperatingInstructionpsriorto use . • Do not allowchildrenonoraroundmachine . removed . CrossBow is a trademark of ICON Health & Fitness , Inc . 2
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IMPORTANT PRECAUTIONS 3
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BEFORE YOU BEGIN Thank you for selecting the innovativeCrossBow TM tions , please call our toll - free HELPLINE at weight system . The CrossBow weight system offersa 1 - 800 - 736 - 6879 , Monday through Saturday , 7 a . m . selection of weight stationsdesigned to develop every until7 p . m . Central Time ( excluding holidays ) . To help major muscle group of the body , Whether your goal is to us assist you , please note the product model number tone your body , build dramatic muscle size and and serial number before calling . The model number is 831.153950 . The serial number can be found on a decal strength , or improve your cardiovascular system , the CrossBow weight system wilt help you to achieve the attached to the weight system ( see the front cover of specific results you want . this manual ) . For your benefit , read this manual carefully before Before reading further , please review the drawing below using the weight system . If you have additional ques - and famUiarize yourself with the parts that are labeled . ASSEMBLED DIMENSIONS : Height : 82 in . Crossbar Width : 64 in . Depth : 80 in . High Pulley Crossbows Upright Base Crossbowket Brac Storage Knob Backrest Low Pulley Seat • Base Plate Leg Lever Seat Knob 4
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ASSEMBLY • As you assemble the weight system , make sure all parts are oriented as shown in the drawings . • For help identifying small parts , use the PART IDENTIFICATION CHART in the center of this manual An | Allen wrench and the following tools ( not included ) are required for assembly : • Two adjustable wrenches • One rubber mallet Before beginning assembly , carefully read the following information and instructions : • One standard screwdriver • Assembly requires two persons . • One Phillips screwdriver • Place all parts in a cleared area and remove the • Lubricant , such as grease or petroleum jelly , packing materials . Do not dispose of the packing and soapy water . materials until assembly is completed . Assembly will be more convenient if you have a • Tighten all parts as you assemble them , unless socket set , a set of open - end or closed - end instructed to do otherwise . wrenches , or a set of ratchet wrenches . 1 . / Attach the Upright Base ( 3 ) to the Base ( 1 ) with two 3 / 8 " x 2 3 / 4 " Carriage Bolts ( 83 ) and two 3 / 8 " 3 - _ . Nylon Locknuts ( 76 ) as shown . Press two 2 " Square Inner Caps ( 98 ) into the Base ( 1 ) . Attach two Plastic Feet ( 53 ) and two Large Plastic Feet ( 102 ) to the Base ( 1 ) with four # 8 x 3 / 4 " Tek Screws ( 62 ) . ii 1 \ i 5
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Attach a Wheel ( 31 ) to the outside of the Base ( 1 ) 2 . 2 with a 3 / 8 " x 4 1 / 4 " Bolt ( 81 ) , three 3 / 8 " Washers ( 75 ) , and a 3 / 8 " Nylon Jamnut ( 103 ) . Do not overtighten the Nylon Jamnut ; the Wheel must be able to turn easily , 75 Attach the other Wheel ( not shown ) in the same 75 manner . 81 31 " _ 1 , Press a 1 1 / 2 " x 2 1 / 2 " Inner Cap ( 41 ) into each 3 end of the Cross Frame ( 11 ) . 104 75 Orient the Cross Frame ( 11 ) as shown , with the welded tubes at the bottom . Attach the Cross Welded Frame to the Upright Base ( 3 ) with two 3 / 8 " x 5 1 / 2 " Carriage Bolts ( 73 ) , two 3 / 8 " Washers ( 75 ) , and two 3 / 8 " Jamnuts ( 104 ) . 11 41 73 4 , Press a 1 1 / 2 " x 3 " Inner Cap ( 99 ) into the top of 4 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 99 back , 103 Hook Press a 1 1 / 2 " x 3 " Inner Cap ( 99 ) into the end of the Bench Frame ( 5 ) . 103 Attach the Bench Frame ( 5 ) , with the hook on the bottom , to the Front Leg ( 6 ) with two 3 / 8 " x 2 " Carriage Bolts ( 61 ) and two 3 / 8 " Nylon Jamnuts ( 103 ) . _ y - - 27 8 , Lubricate the 3 / 8 " x 4 " Bolt ( 66 ) with grease . 5 3O Attach the Bench Frame ( 5 ) to the Upright Base ( 3 ) with the Bolt and a 3 / 8 " Nylon Jamnut ( 103 ) . Do not overtighten the Nylon Jamnut ; the Insert the bolt 103 Bench Frame must be able to pivot easily . through this hole . Tighten the Storage Knob ( 30 ) into the Upright Base ( 3 ) and the Bench Frame ( 5 ) . 5 Lubricate 6
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6 . Slide the Upright ( 4 ) into the Upright Base ( 3 ) . 6 Attach the Crossbow Pivot ( 36 ) to the Upright Base ( 3 ) and the Upright ( 4 ) with four 3 / 8 " x 1 " Button Head Bolts ( 87 ) . Insert and tighten the bottom two Bolts first . Then , loosen the Crossbow Knob ( 43 ) and pull it out as far as it will go , turn the crossbow assembly to one side or the other , and tighten the other two % Bolts . Note : It may be helpful to start all four . J Bolts before tightening any of them . _ f 87 When finished , turn the crossbow assembly to the horizontal position , and tighten the 56 Crossbow Knob ( 43 ) . Attach the Upright Cover ( 89 ) to the Upright ( 4 ) Crossbow with two # 8 x 1 / 2 " Tek Screws ( 56 ) . 3 Assembly 7 . Press a 1 1 / 2 " Round Inner Cap ( 38 ) into each end of the Crossbar ( 10 ) . Attach two Eyebolts ( 34 ) to the Crossbar ( 10 ) with two 5 / 16 " Washers ( 59 ) and two 5 / 16 " Jamnuts ( 65 ) . De not overtighten the Jamnuts ; the Eyebolta must be able to rotate freely . Attach the Crossbar ( 10 ) to the Upright ( 4 ) with two 3 / 8 " x 3 " Button Head Bolts ( 70 ) , two 3 / 8 " Washers ( 75 ) , and the Crossbar Cover ( 93 ) . Be sure that the Eyebolts ( 34 ) are oriented as shown in the inset drawing . If they are not , turn the Crossbar around and reattach it . 8 . Attach the Leg Lever Bumper ( 55 ) to the Front 8 Leg ( 6 ) with a # 8 x 3 / 4 " Tek Screw ( 62 ) . Press two 1 3 / 4 " Square Inner Caps ( 42 ) into the Leg Lever ( 7 ) . Lubricate the 3 / 8 " x 2 3 / 4 " Button Head Bolt ( 64 ) 76 with grease . Orient the Leg Lever ( 7 ) as shown . Attach the Leg Lever to the Front Leg ( 6 ) with the Bolt and a 318 " Nylon Locknut ( 76 ) . Do not over - tighten the Nylon Locknut ; the Leg Lever must be able to pivot easily . 7
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9 . Slide a Long Spacer ( 46 ) onto a Wheel Axle ( 57 ) . 9 Orient two Small Wheels ( 47 ) as shown in the 6O inset drawing , and slide them onto the ends of the Wheel Axle . Attach the wheel assembly to one end of the Seat Carriage ( 12 ) with a 5 / 16 " x 4 " Bolt ( 60 ) and a 5 / 16 " Jamnut ( 65 ) as shown . Do not over - tighten the Jamnut ; the Small Wheels must be able to roll easily . Attach two Small Wheels ( not shown ) to the other end of the Seat Carriage ( 12 ) in the same manner . 57 47 47 46 " " _ . _ . / ' 57 Narrow L . b _ . . _ / Side 47 10 . Attach the Seat Knob ( 45 ) to the Seat Carriage 10 ( 12 ) with two # 8 x 1 / 2 " Screws ( 92 ) and two # 8 Nylon Locknuts ( 69 ) . Be sure that the slot in the Knob is aligned with the slot in the Seat Carriage , as shown . Orient the Seat ( 13 ) , the Seat Backing ( 9 ) , and the Seat Carriage ( 12 ) as shown . Attach the Seat and the Seat Backing to the Seat Cardage with four 1 / 4 " x 3 / 4 " Bolts ( 82 ) . Slots 11 . Pull out the Seat Knob ( 45 ) as far as it will go , and 11 set the Seat Carriage ( 12 ) on the Bench Frame ( 5 ) . 105 19 13 Slide a Long Spacer ( 46 ) onto a Wheel Axle ( 57 ) . Orient two Small Wheels ( 47 ) as shown in the inset drawing , and slide them onto the ends of the Wheel Axle . While a second person presses down on the Seat ( 13 ) , hold the wheel assembly firmly against the bottom of the Bench Frame ( 5 ) . Attach the wheel assembly to the center holes in the Seat Carriage Adjustment Hole ( 12 ) with a 5 / 16 " x 4 1 / 2 " Bolt ( 105 ) , two Star 46 Washers ( 19 ) , and a 5 / 16 " Jamnut ( 65 ) . Be sure 57 47 that the wide sides of all six Small Wheels ( 47 ) are pressed against the Bench Frame . Engage the Seat Knob ( 45 ) into an adjustment hole in the Bench Frame ( 5 ) . 8
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12 . Press two 1 " Square Inner Caps ( 54 ) into the indi - 12 cated end of the Backrest Frame ( 15 ) . Attach a Plastic Foot ( 53 ) to the Backrest Frame ( 15 ) with a # 8 x 3 / 4 " Tek Screw ( 62 ) . Attach the two Guard Plates ( 17 ) to the inside of 462 the Bench Frame ( 15 ) with four # 8 x 1 / 2 " Tek Screws ( 56 ) . 17 13 . Orient the Backrest ( 14 ) and the Backrest 13 Backing ( 8 ) as shown . Attach the Backrest and the Backrest Backing to the Backrest Frame ( 15 ) with four 1 / 4 " x 1 3 / 4 " Bolts ( 58 ) . 8 t i ' 14 . Insert the rod on the Backrest Frame ( 15 ) into the 14 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 Rod inset drawing . . Slot 12 15 . Locate the Long Cable ( 80 ) . Insert one end of the Cable through the welded tube on the indicat - ed end of the Cross Frame ( 11 ) and then through a Pulley Arm ( 22 ) . If necessary , use the tip of a 71 screwdriver to pull the end of the Cable out of the t / 24 Pulley Arm . Be sure the Cable is on the indicat - ed side of the welded rod in the Pulley Arm , , , ' t / t Insert the Pulley Arm ( 22 ) into the welded tube on the Cross Frame ( 11 ) . Attach the Pulley Arm with a # 8 x 3 / 8 " Screw ( 24 ) . Rod 103 Wrap the Long Cable ( 80 ) around a 90mm Pulley ( 28 ) . Attach the Pulley inside of the Pulley Arm ( 22 ) with a 3 / 8 " x 1 1 / 2 " Button Head Bolt ( 71 ) and a 3 / 8 " Nylon Jamnut ( 103 ) .
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16 . WraptheLongCable ( 80 ) arounda90ramPulley 16 Flat ( 28 ) . AttachthePulleyanda PulleyGuard ( 29 ) to Edge theindicated3 / 8 " x 5 1 / 2 " CarriageBolt ( 73 ) with 29 76 a 3 / 8 " Nylon Locknut ( 76 ) . Be sure the flat edge / of the Pulley Guard is on the side shown . 28 17 . Remove the ends of the crossbows from the Crossbow Brackets ( 39 ) . Attach a Pulley Housing ( 94 ) to the indicated Crossbow Bracket with a 3 / 8 " x 4 " Bolt ( 66 ) , two Pivot Bushings ( 74 ) , and a Crossbows 3 / 8 " Nylon Locknut ( 78 ) . Wrap the Long Cable ( 80 ) around a 90mm Pulley ( 28 ) . Attach the Pulley inside of the Pulley Housing ( 94 ) with a 3 / 8 " x 1 1 / 2 " Button Head Bolt ( 71 ) and a 3 / 8 " Nylon Jamnut ( 103 ) . 71 . _ . 66 80 18 . Wrap the Long Cable ( 80 ) under a 90mm Pulley ( 28 ) as shown , Attach the Pulley and a Pulley Guard ( 29 ) to the Upright Base ( 3 ) with a 3 / 8 " x 4 1 / 2 " Button Head Bolt ( 40 ) and e 3 / 8 " Nylon Locknut ( 76 ) . Be sure the flat edge of the 4O 76 Pulley Guard is on the bottom . 28 Edge Flat 19 . Attach a Pulley Housing ( 94 ) to the indicated 19 Crossbow Bracket ( 39 ) with a 3 / 8 " x 4 " Bolt ( 66 ) , two Pivot Bushings ( 74 ) , and a 3 / 8 " Nylon Locknut ( 76 ) . Wrap the Long Cable ( 80 ) around a 90mm Pulley ( 28 ) . Attach the Pulley inside of the Pulley Housing ( 94 ) with a 3 / 8 " x 1 1 / 2 " Button Head Bolt ( 71 ) and a 3 / 8 " Nylon Jamnut ( 103 ) . 28 10
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20 . Wrap the Long Cable ( 80 ) around a 90mm Pulley 20 ( 28 ) . Attach the Pulley and a Pulley Guard ( 29 ) to the indicated 3 / 8 " x 5 1 / 2 " Carriage Bolt ( 73 ) with a 3 / 8 " Nylon Locknut ( 76 ) , Be sure the flat edge of the Pulley Guard is on the side shown . 28 Edge 73 21 . Have a second person pull on the Long Cable 21 ( 80 ) to create slack in the Cable . Insert the end of the Cable through the welded tube on the indicat - ed end of the Cross Frame ( 11 ) and then through the remaining Pulley Arm ( 22 ) . Be sure the Cable Is on the Indicated side of the welded Rod _ 71 22 24 / rod in the Pulley Arm . Insert the Pulley Arm ( 22 ) into the welded tube on the Cross Frame ( tl ) . Attach the Pulley Arm with a # 8 x 3 / 8 " Screw ( 24 ) . Wrap the Long Cable ( 80 ) around a 90mm Pulley ( 28 ) . Attach the Pulley inside of the Pulley Arm ( 22 ) with a 3 / 8 " x 1 1 / 2 " Button Head Bolt ( 71 ) and a 3 / 8 " Nylon Jamnut ( 103 ) . 22 . Locate the Bench Cable ( 32 ) , which has two ends that are the same length and a third end that is longer . 6 Route the longest end of the Bench Cable ( 32 ) through the hole inthe Front Leg ( 6 ) , and attach it inside of the hole in the Leg Lever ( 7 ) with a 3 / 8 " x 2 1 / 4 " Button Head Bolt ( 63 ) and a 3 / 8 " Nylon Locknut ( 76 ) . 7 _ _ 76 23 . Attach a 90mm Pulley ( 28 ) inside of the hole in 23 the Front Leg ( 6 ) with a 3 / 8 " x 3 3 / 4 " Bolt ( 90 ) , two 3 / 8 " x 1 " Spacers ( 52 ) , two 3 / 8 " Washers ( 75 ) , and a 3 / 8 " Nylon Locknut ( 76 ) . Be sure the Pulley is above the Bench Cable ( 32 ) . 6 9O Slide the two free ends of the Bench Cable ( 32 ) onto the hook welded to the bottom of the Bench Frame ( 5 ) . Hook 76 11
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24 . Locate the two Short Cables ( 33 ) . Wrap one of 24 the Cables around a 90ram Pulley ( 28 ) . Attach 103 the Pulley to a High Pulley Housing ( 21 ) with a 3 / 8 " x 1 1 / 2 " Button Head Bolt ( 71 ) and a 3 / 8 " Nylon Jamnut ( 103 ) . Repeat this step with the other Short Cable ( 33 ) . 25 . Slide the four Foam Pads ( 26 ) onto the tubes on 25 26 the Front Leg ( 6 ) and the Leg Lever ( 7 ) . Press four 1 1 / 4 " Round Inner Caps ( 78 ) into the ends of the tubes . 26 " i 26 26 . Make sure that all parts have been properly tightened . The use of the remaining parts will be explained in ADJUSTMENTS , beginning on the following page . Before using the weight system , pull the long cable a few times to be sure that it moves smoothly over the pulleys . If the cable does not move smoothly , find and correct the problem . IMPORTANT : If the cables are not properly installed , they may be damaged when heavy weight is used . See the CABLE DIAGRAM on page 16 for proper cable routing . 12
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ADJUSTMENTS This section explains how to adjust the weight system . See the EXERCISE GUIDELINES on page 17 for impor - tant information about how to get the most benefit from your exercise program . Also , refer to the accompanying exercise guide to see the correct form for each exercise . Make sure all parts are properly tightened each time you use the weight system . Replace worn parts immediately . The weight system can be cleaned with a damp cloth and a mild , non - abrasive detergent . Do not use solvents . The crossbows can be cleaned with a vinyl and rubber protectant , available at an automotive or department store . ATTACHING THE HIGH PULLEYS AND LEG LEVER To use a high pulley , slide the hook on the High Pulley Housing ( 21 ) onto the Eyebolt ( 34 ) . Attach the end of the Short Cable ( 33 ) without the ball to the end of the Long Cable ( 80 ) with a Cable Clip ( 51 ) . Attach the other high pulley in the same manner . To use the Leg Lever ( not shown ) , attach the two ends of the Bench Cable ( 32 ) to the ends of the Long Cable ( 80 ) with two Cable Clips ( 51 ) . Remove the high pulleys , and detach the Bench Cable ( 32 ) , when not in use . Store the ends of the Bench Cable on the hook under the bench frame ( not shown ) . ADJUSTING THE SEAT The Seat ( 13 ) can be secured in any of four positions on the Bench Frame ( 5 ) . To move the Seat , pull the Seat Knob ( 45 ) out as far as it will go , and slide the Seat to the desired position . Engage the Seat Knob into an adjustment hole in the Bench Frame . Note : It may be necessary to lift up on the Seat in order to engage the Seat Knob . 12 To allow the Seat ( 13 ) to rollalong the Bench Frame " L " - Slot 5 ( 5 ) , remove the backrest from the Seat Frame ( see ADJUSTING THE BACKREST on page 14 ) . Pull the Seat Knob ( 45 ) out as far as it will go , and turn the Knob so that the pin rests at the end of the " L " - shaped slot ( see the inset drawing ) . Pin 45 13
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ATTACHING THE ACCESSORIES 33 To attach a Short Handle ( 49 ) to a high pulley , first \ attach the high pulley to the weight system ( see AI - FACHING THE HIGH PULLEYS AND LEG LEVER on page 13 ) . Then , attach the Short Handle to the Short Cable ( 33 ) with a Cable Clip ( 51 ) . Repeat with the other high pulley . The Long Handles ( not shown ) or the Ankle Strap ( not shown ) can be attached to the Long Cable ( 80 ) with Cable Clips ( 51 ) . Attach the Leg Press Strap ( not shown ) to both ends of the Long Cable , or a lat bar to the Short Cable ( 33 ) , with two Cable Clips . Note : A lat bar is an optional accessory for the CrossBow . To purchase a lat bar , call our Customer Service Department toll - free at 1 - 800 - 999 - 3756 and ask for model number GNMC04420 . 8O ADJUSTING THE RESISTANCE To add resistance to the weight system , hold the Crossbow Brackets ( 39 ) firmly and slide a crossbow under them . If more resistance is needed , repeat this process , adding one crossbow at a time . Note : When adding resistance , always start with the heaviest crossbow to be used , and finish with the Crossbows lightest crossbow . When removing crossbows from the Crossbow Brackets ( 39 ) , start with the lightest crossbow and finish with the heaviest . Additional resistance can be added to the CrossBow weight system by calling the Customer Service Department toll - free at 1 - 800 - 999 - 3756 and asking for model number GNMC06420 ( 100 Pound Power Pak ) or GNMC09420 ( 200 Pound Power Pak ) . 14
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ADJUSTING THE BACKREST Rod The Backrest ( 14 ) can be used in a level position or 15 one of three inclined positions . To use the Backrest in a level position , secure the Seat Frame ( 12 ) to the adjustment hole in the Bench Frame ( 5 ) closest to the Front Leg ( 6 ) ( see ADJUSTING THE SEAT on page 14 13 ) . To use the Backrest ( 14 ) in an inclined position , secure the Seat Frame ( 12 ) to one of the other three adjustment holes in the Bench Frame ( 5 ) . Rest the Backrest against the Upright Base ( 3 ) . For row exercises , the seat must be able to roll freely ( see ADJUSTING THE SEAT on page 13 ) , the leg press strap must be attached ( see AFIACHING THE ACCESSORIES , on page 14 ) , and the Backrest ( 14 ) 12 must be removed . To remove the Backrest , hold it vertically over the Seat ( 13 ) and lift the rod out of the slot in the Seat Frame ( 12 ) ( see the inset drawing ) . STORING THE WEIGHT SYSTEM To store the weight system , slide the ends of the Bench Cable ( 32 ) onto the hook on the bottom of the Bench Frame ( 5 ) . Be sure the Seat ( 13 ) is in the position closest to the Front Leg ( 6 ) ( see ADJUSTING THE SEAT on page 13 ) . Next , remove the Storage Knob ( 30 ) from the Upright Base ( 3 ) . Lift the Front Hold inea Leg toward the Crossbar ( 10 ) , and tighten the this ar Storage Knob into the side of the Upright Base and the Bench Frame . Remove all of the crossbows from the Crossbow Brackets ( 39 ) ( see ADJUSTING THE RESISTANCE , on page 14 ) . Finally , loosen the Crossbow Knob ( 43 ) and pull it out as far as it will go . Turn the crossbow assembly vertically and engage 8O the Crossbow Knob into the Crossbow Pivot ( not shown ) . Note : Storing the crossbows vertically 6 will prolong the life of the crossbows . To move the weight system , place the toe of your shoe 3O on the end of the Base ( 1 ) and hold the weight system Hook in the indicated area . " 131tht e weight system back onto 32 the Wheels ( 31 ) and rollit to the new location . Be careful not to let the Front Leg ( 6 ) or Leg Lever ( 7 ) pinch your hands when you tilt the system back . 15
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CABLE DIAGRAM The cable diagram shows the proper routing of the Long Cable ( 80 ) . Use the diagram to make sure that Long Cable ( 80 ) the cable and the cable traps have been assembled correctly . If the cable has not been correctly routed , the weight system will not function properly and dam - age may occur . The numbers show the correct route for the cable . Make sure that the cable traps do not touch or bind the cable . J 16
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EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Muscle Building Determining the exact length of time for each workout , To increase the size and strength of your muscles , as well as the number of repetitions or sets completed , push them close to their maximum capacity . Your mus - is an individual matter . It is important to avoid overdo - cles will continually adapt and grow as you progres - ing it during the first few months of your exercise pro - sively increase the intensity of your exercise . You can gram . You should progress at your own pace and be adjust the intensity level of an individual exercise in sensitive to your body's signals . If you experience pain two ways : or dizziness at any time while exercising , stop immedi - • by changing the amount of weight used ately and begin cooling down . Find out what is wrong • by changing the number of repetitions or sets per - before continuing . Remember that adequate rest and a formed . ( A " repetition " is one complete cycle of an proper diet are important factors in any exercise pro - exercise , such as one sit - up . A " set " is a series of gram . repetitions . ) WARMING UP The proper amount of weight for each exercise depends upon the individual user . You must gauge Begin each workout with 5 to 10 minutes of stretching your limits and select the amount of weight that is right and light exercise to warm up . Warming up prepares for you . Begin with 3 sets of 8 repetitions for each your body for more strenuous exercise by increasing exercise you perform . Rest for 3 minutes after each circulation , raising your body temperature and deliver - ing more oxygen to your muscles . set . When you can complete 3 sets of 12 repetitions without difficulty , increase the amount of weight . WORKING OUT Toning Each workout should include 6 to 10 different exercis - You can tone your muscles by pushing them to a mod - erate pementage of their capacity . Select a moderate es . Select exercises for every major muscle group , amount of weight and increase the number of repeti - emphasizing areas that you want to develop most . To tions in each set . Complete as many sets of t 5 to 20 give balance and variety to your workouts , vary the exercises from session to session . repetitions as possible without discomfort . Rest for 1 minute after each set . Work your muscles by complet - ing more sets rather than by using high amounts of Schedule your workouts for the time of day when your weight . energy level is the highest . Each workout should be followed by at least one day of rest . Once you find the Weight Loss schedule that is right for you , stick with it . To lose weight , use a low amount of weight and EXERCISE FORM increase the number of repetitions in each set . Exemiee for 20 to 30 minutes , resting for a maximum of 30 seconds between sets . Maintaining proper form is an essential part of an effective exercise program . This requires moving Cross Training through the full range of motion for each exercise , and Cross training is an efficient way to get a complete and moving only the appropriate parts of the body . well - balanced fitness program . An example of a bal - Exercising in an uncontrolled manner will leave you anced program is : feeling exhausted . On the exercise guide accompany - • Plan weight training workouts on Monday , ing this manual you will find photographs showing the correct form for several exercises , and a list of the Wednesday , and Friday . • Plan 20 to 30 minutes of aerobic exercise , such as muscles affected . Refer to the muscle chart on page 18 to find the names of the muscles . cycling or swimming , on Tuesday and Thursday . • Rest from both weight training and aerobic exercise for at least one full day each week to give your body The repetitions in each set should be performed time to regenerate . smoothly and without pausing . The exertion stage of each repetition should last about half as long as the The combination of weight training and aerobic exer - return stage . Proper breathing is important . Exhale cise will reshape and strengthen your body , plus devel - during the exertion stage of each repetition and inhale op your heart and lungs . during the return stroke . Never hold your breath . 17
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Rest for a short period of time after each set . The slowly as you stretch and do not bounce . Ease into ideal resting periods are : each stretch gradually and go only as far as you can • Rest for three minutes after each set for a muscle without strain . Stretching at the end of each workout building workout . is an effective way to increase flexibility . • Rest for one minute after each set for a toning work - out . STAYING MOTIVATED • Rest for 30 seconds after each set for a weight loss workout . For motivation , keep a record of each workout . The Plan to spend the first couple of weeks familiarizing chart on page 19 of this manual can be photocopied yourself with the equipment and learning the proper and used to schedule and record your workouts . List form for each exercise . the date , the exercises performed , the weight used , and the numbers of sets and repetitions completed . COOLING DOWN Record your weight and key body measurements at the end of every month . Remember , the key to achiev - End each workout with 5 to 10 minutes of stretching . ing the greatest results is to make exercise a regular Include stretches for both your arms and legs . Move and enjoyable part of your everyday life . MUSCLE CHART A . Sternomastoid ( neck ) B . Pectoralis Major ( chest ) C . Biceps ( front of arm ) D . Obliques ( waist ) E . Brachioradials ( forearm ) c \ F . Hip Flexors ( upper thigh ) G . Abductor ( outer thigh ) R H . Quadriceps ( front of thigh ) S I . Sartorius ( front of thigh ) J . ] 3bialis Anterior ( front of calf ) K . Soleus ( front of calf ) L . Rectus Abdominus ( stomach ) M . Adductor ( inner thigh ) N . Trapezius ( upper back ) O . Rhomboideus ( upper back ) P . Deltoid ( shoulder ) Q . Triceps ( back of arm ) R . Latissimus Dorsi ( mid back ) S . Spinae Erectors ( lower back ) T . Gluteus Medius ( hip ) U . Gluteus Maximus ( buttocks ) V . Hamstring ( back of leg ) W . Gastrocnemius ( back of calf ) 18
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WEIGHT SETS MONDAY EXERCISE REPS Date : / / AEROBIC EXERCISE TUESDAY Date : / / EXERCISE WEIGHT SETS REPS Date : / / THURSDAY AEROBIC EXERCISE Date : ! ! FRIDAY EXERCISE WEIGHT SETS REPS Date : I / Make photocopies of this page for scheduling and recording your workouts . 19
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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 . D 3 / 8 " x 2 3 / 4 " Button Head Bolt ( 64 ) 3 / 8 " x 2 3 / 4 " Carriage Bolt ( 83 ) 3 / 8 " x 2 1 / 4 " Button Head Bolt ( 63 ) 3 / 8 " x 3 " Button Head Bolt ( 70 ) 3 / 8 " x 3 3 / 4 " Bolt ( 90 ) 3 / 8 " x 2 " Carriage Bolt 1 / 4 " x 1 3 / 4 " Bolt ( 58 ) 5116 ° x 4 " Bolt { 60 ) 3 / 8 " x 1 1 / 2 " Button Head Bolt ( 71 ) 3 / 8 " x 4 " Bolt ( 66 ) _ \ \ kk \ \ \ / # 8 x 1 1 / 2 " Bolt ( 77 ) 3 / 8 " x 4 1 / 4 " Bolt ( 81 ) 3 / 8 " x 1 " Button Head Bolt ( 87 ) 5 / 16 " x 4 1 / 2 " Bolt ( 105 ) D 1 / 4 " x 3 / 4 " Bolt ( 82 ) 3 / 8 " x 4 1 / 2 " Button Head Bolt ( 40 ) 3 / 8 " x 5 1 / 2 " Carriage Bolt ( 7 _ 3 )
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© 0 3 / 8 " Nylon Jamnut ( 103 ) 3 / 8 " NylonLocknut ( 76 ) 5 / 16 " Washer ( 59 ) 3 / 8 " Washer ( 75 ) 5 / 16 " Nylon Jamnut ( 65 ) # 8 x 3 / 8 " Screw ( 24 ) # 8 x 1 / 2 " Tek Screw ( 56 ) 3 / 8 " Jamnut ( 104 ) # 8 Nylon Locknut ( 69 ) # 8 x 1 / 2 " Screw ( 92 ) # 8 x 3 / 4 " Tek Screw ( 62 ) 1 1 / 2 " Round Inner Cap ( 38 ) f 1 " Square Inner Cap ( 54 ) 1 1 / 4 " Round Inner Cap ( 78 ) 1 3 / 4 " Square Inner Cap ( 42 ) 1 1 / 2 " x 2 1 / 2 " Inner Cap ( 41 ) _ 4 . u . - 4 , u - 4 , u - _ 2 " Square Inner Cap ( 98 ) 1 1 / 2 " x 3 " Inner Cap ( 99 )
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EXPLODED DRAWING - - Model No . 831.153950 Roso2A IO0 2O 84 _ 20 86 , 97 96 79 34 21 lOO 20 18 87 37 15 88 88 43 87 28 9 17 j " 105 60 \ 60 45 5 71 . 57 66 25 47 103 51 22 98 / _ 4 , 103 , 103 103 98 80 75 78 i , 102 _ 62 77 83
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PART LISTmModel NO . 831.153950 Ro8o2A Key No . Qty . Description Key No . Qty . Description 1 1 Base 55 1 Leg Lever Bumper 2 1 Base Plate 56 8 # 8 x 1 / 2 " Tek Screw 3 1 Upright Base 57 3 Wheel Axle 4 1 Upright 58 4 1 / 4 " x 1 3 / 4 " Bolt 5 1 Bench Frame 59 2 5 / 16 " Washer 6 1 Front Leg 60 2 5 / 16 " x 4 " Bolt 7 1 Leg Lever 61 2 3 / 8 " x 2 " Carriage Bolt 8 1 Backrest Backing 62 6 # 8 x 314 " Tek Screw 9 1 Seat Backing 63 1 3 / 8 " x 2 1 / 4 " Button Head Bolt 10 1 Crossbar 64 1 3 / 8 " x 2 3 / 4 " Button Head Bolt 11 1 Cross Frame 65 5 5 / 16 " Jamnut 12 1 Seat Carriage 66 3 3 / 8 " x 4 " Bolt 13 1 Seat 67 1 40 Pound Crossbow 14 1 Backrest 68 2 Long Handle 15 1 Backrest Frame 69 2 # 8 Nylon Locknut 16 1 Backrest Cap 70 2 3 / 8 " x 3 " Button Head Bolt 17 2 Guard Plate 71 6 3 / 8 " x 1 1 / 2 " Button Head Bolt 18 1 Crossbow Cardage 72 1 Crossbow Cover Plate 19 2 Star Washer 73 2 3 / 8 " x 5 1 / 2 " Carriage Bolt 20 4 80 Pound Crossbow Cap 74 4 Pivot Bushing 21 2 High Pulley Housing 75 12 3 / 8 " Washer 22 2 Pulley Arm 76 10 318 " Nylon Locknut 23 2 Grip Tape 77 2 # 8 x 1 1 / 2 " Bolt 24 2 # 8 x 3 / 8 " Screw 78 4 1 1 / 4 " Round Inner Cap 25 4 Arm Bushing 79 2 10 Pound Crossbow Cap 26 4 Foam Pad 80 1 Long Cable 27 1 Front Leg Foot 81 2 3 / 8 " x 4 1 / 4 " Bolt 28 10 90mm Pulley 82 4 114 " x 3 / 4 " Bolt 29 3 Pulley Guard 83 2 3 / 8 " x 2 3 / 4 " Carriage Boll 30 1 Storage Knob 84 2 3 / 16 " Roll Pin 31 2 Wheel 85 10 # 8 x 1 / 2 " Flat Head Screw 32 1 Bench Cable 86 4 1 / 4 " x 1 3 / 4 " Button Head Screw 33 2 Short Cable 87 4 3 / 8 " x 1 " Button Head Bolt 34 2 Eyebolt 88 4 1 / 4 " Jamnut 35 1 Crossbow Cover 89 1 Upright Cover 36 1 Crossbow Pivot 90 1 3 / 8 " x 3 3 / 4 " Bolt 37 2 Carriage Bushing 91 1 Retainer Ring 38 3 1 1 / 2 " Round Inner Cap 92 2 # 8 x 1 / 2 " Screw 39 2 Crossbow Bracket 93 1 Crossbar Cover 40 1 3 / 8 " x 4 1 / 2 " Button Head Bolt 94 2 Pulley Housing 41 2 1 1 / 2 " x 2 1 / 2 " Inner Cap 95 2 80 Pound Crossbow 42 2 1 3 / 4 " Square Inner Cap 96 1 20 Pound Crossbow 43 1 Crossbow Knob 97 1 10 Pound Crossbow 44 1 15 Pound Crossbow 98 2 2 " Square Inner Cap 45 1 Seat Knob 99 2 1 1 / 2 " x 3 " Inner Cap 46 3 Long Spacer 100 2 20 Pound Crossbow Cap 47 6 Small Wheel 101 2 40 Pound Crossbow Cap 48 1 Leg Press Strap 102 2 Large Plastic Foot 49 2 Short Handle 103 11 3 / 8 " Nylon Jamnut 50 1 Ankle Strap 104 2 3 / 8 " Jamnut 51 4 Cable Clip 105 1 5 / 16 " x 4 1 / 2 " Bolt 52 2 3 / 8 " x 1 " Spacer # 1 User's Manual 53 3 Plastic Foot # 1 Exercise Guide 54 2 1 " Square Inner Cap # 1 Exercise Decal Note : " # " indicates a non - illustrated part , Specifications are subject to change without notice . See the back cover of the user's manual for information about ordering replacement parts .
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SEARS The model number and serial number of your CrossBow TM weight system are listed on a decal attached to the frame . See Model No . 831.153950 the front cover of this manual to find the location of the decal . All replacement parts are available for immediate purchase or QUESTIONS ? special order when you visit your nearest SEARS Service Center . To request service or to order parts by telephone , call the If you find that : toll - free numbers listed at the left . • you need help assembling or When requesting help or service , or ordering parts , please be operating the CrossBow TM weight system prepared to provide the following information : • a part is missing • The MODEL NUMBER of the product ( 831.153950 ) • or you need to schedule repair service • The NAME of the product ( CrossBow TM weight system ) call our toll - free HELPLINE • The KEY NUMBER and DESCRIPTION of the PART ( see the PART LIST and EXPLODED DRAWING in the center of this 1 - 800 - 736 - 6879 manual ) Monday - Saturday , 7 am - 7 pm Central Time ( excluding holidays ) SEARS , ROEBUCK AND CO . , HOFFMAN ESTATES , IL 60179 REPLACEMENT PARTS If parts become worn and need to be replaced , call the following toll - free number 1 - 800 - FON - PART ( 1 - 800 - 366 - 7278 ) I FULL 90 DAY WARRANTY I For 90 days from the date of purchase , if failure occurs due to defect in material or workmanship in this SEARS WEIGHT SYSTEM EXERCISER , contact the nearest SEARS Service Center throughout the United States and SEARS will repair or replace the WEIGHT SYSTEM EXERCISER , free of charge . This warranty does not apply when the WEIGHT SYSTEM EXERCISER is used commercially or for rental purposes . This warranty gives you specific legal rights , and you may also have other rights which vary from state to state . SEARS , ROEBUCK AND CO . , DEPT . 817WA , HOFFMAN ESTATES , IL 60179 Part No . 188045 R0802A Printed in USA @ 2002 Sears , Roebuck and Co .