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Model No . 831.153951 Serial No . Write the serial number _ nthe space above for future reference RESISTANCE SYSTEM EXERCISER Serial Number Decal ( under seat ) User's Manual • . . " Sears , Roebuck and Co . , Hoffman Estates , IL 60179
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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 WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover Note : A PART IDENTIFICATION CHART and a PART LIST / EXPLODED DRAWING are attached in the center of this manual . Remove the PART IDENTIFICATION CHART and PART LIST / EXPLODED DRAWING before begin - ning assembly . WARNING DECAL PLACEMENT The decals shown here have been placed on the resistance system . If a decal is missing or iUeglble , please call 1 - 800 - 999 - 3756 to order a free replace - ment decal , Apply the decal in the loca - tion shown . hands andf o " IIS area . • MisuseofthisproductmayresultIrtsedous _ jury , • Readuser'smanuaal ndfollowallwarnings endoperatinginstructionpsdorto use . • Donotallowchildrenonoraroundmachine , or removed . 2
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IMPORTANT PRECAUTIONS 3
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BEFORE YOU BEGIN after reading this manual , call 1 - 800 - 4 - MY - HOME ® Thank you for selecting the innovative CrossBow by ( 1 - 800 - 469 - 4663 ) . To help us assist you , please note WELDER " resistance system . The resistance system offers a selection of stations designed to develop every the product model number and serial number before calling . The model number is 831.153951 . The serial major muscle group of the body . Whether your goal is to number can be found on a decal attached to the resist - tone your body , build dramatic muscle size and ance system ( see the front cover of this manual for the strength , or improve your cardiovascular system , the location of the decal ) . resistance system will help you to achieve the specific results you want . Before reading further , please review the drawing below and tamiliadze yourselt with the parts that are labeled . For your benefit , read this manual carefully before using the resistance system . If you have questions ASSEMBLED Crossbar DIMENSIONS : Height : 82 in . Width : 64 in . Lat Tower Depth : 80 in . High Pulley Fulcrum Knob Crossbows Upright Storage Knob Backrest Low Pulley Seat Base Plate Leg Lever Seat Knob 4
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ASSEMBLY • Tighten all parts as you assemble them , unless instructed to do otherwise , • As you assemble the resistance system , make sure alt parts are oriented as shown in the draw - ings . The included _ AIlen wrencheeeeeaenedeeteh _ e follow - ing tools ( not included ) are required for assem - b : y : • Two adjustable wrenches Before beginning assembly , carefully read the following information and instructions : • One rubber mallet • One standard screwdriver _ = _ • Assembly requires two persons . • Place all parts in a cleared area and remove the • One Phillips screwdriver packing materials . Do not dispose of the packing materials until assembly is completed . • Lubricant , such as grease or petroleum jelly , and soapy water . • For help identifying smafl parts , use the PART IDENTIFICATION CHART . Note : Some small Assembly will be more convenient if you have a parts may have been pre - attached for shipping . If socket set , a set of open - end or closed - end wrenches , or a set of ratchet wrenches . a part is not in the parts bag , check to see if it has been pre - attached , 1 . Press two 50mm Square Inner Caps ( 98 ) into the Base ( 1 ) . Attach two Plastic Feet ( 53 ) and two Large Plastic Feet ( t02 ) to the Base ( 1 ) with four M4 x 16mm Screws ( 62 ) . Attach the Upright ( 3 ) to the Base ( 1 ) with two M10 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 , 5
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2 . Attach a Wheel ( 31 ) to the outside of the Base ( 1 ) 2 with an M10 x 108mm Bolt ( 81 ) , three M10 Washers ( 75 ) , and an M10 Nylon Lecknut ( 76 ) . Do not overtighten the Nylon Locknut ; the Wheel must be able to turn easily . Attach the other Wheel ( not shown ) in the same 7i 75 75 manner . T & T ± T - T . 3 , Press a 36ram x 64mm Inner Cap ( 41 ) into each end of the Cross Tube ( 11 ) . 47 75 Orient the Cross Tube ( 11 ) as shown , with the welded tubes at the bottom . Attach the Cross Welded Tube to the Upright ( 3 ) with two M10 x 140ram Carriage Bolts ( 73 ) , two M 10 Washers ( 76 ) , and two M10 Nuts ( 47 ) . 11 41 4 , Press a 38mm x 76mm Inner Cap ( 99 ) into the 4 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 99 the back . 76 Hook Press a 38ram x 76mm Inner Cap ( 99 ) into the end of the Bench Rail ( 5 ) , 76 Attach the Bench Rail ( 5 ) , with the hook on the bottom , to the Front Leg ( 6 ) with two M10 x 53mm Carriage Bolts ( 61 ) and two M10 Nylon Locknuts ( 76 ) . , Lubricate an M10 x 103ram Bolt ( 66 ) with grease . 3O Attach the Bench Rail ( 5 ) to the Upright ( 3 ) with the Bolt and an M10 Nylon Locknut ( 76 ) . Do not overUghten the Locknut ; the Bench Rail must Insert the bolt 76 be able to pivot easily . through this hole Tighten the Storage Knob ( 30 ) into the Upright ( 3 ) and the Bench Rail ( 5 ) . Lubricate 6
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. Attach the Lat Tower ( 4 ) to the Upright ( 3 ) with 6 four M10 x 25mm Button Head Bolts ( 87 ) , and four M10 Lock Washers ( 103 ) . Attach the Name Plate ( 89 ) to the Lat Tower ( 4 ) with two M4 x 16ram Screws ( 62 ) . 1 03 87 103 - 3 7 , Press a 38ram Round Inner Cap ( 38 ) into each end of the Lat Tower Crossbar ( 10 ) . 7O 65 75 Attach two Eyebolts ( 34 ) to the Lat Tower 59 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 10 freely . 65 Attach the Lat Tower Crossbar ( 10 ) to the Lat Tower ( 4 ) with two M10 x 65ram Button Head Bolts ( 70 ) , two M10 Washers ( 75 ) , and the Crossbar Cover ( 93 ) , Be sure that the Eyebolts 34 ( 34 ) are oriented as shown in the inset draw - ing . If they are not , turn the Lat Tower Crossbar around and reattach it . Side View 10 , , . Attach the Leg Lever Bumper ( 55 ) to the Front Lubricate Leg ( 6 ) with an M4 x 19mm Screw ( 77 ) . 56 _ Press two 45mm Square Inner Caps ( 42 ) into the 42 _ Leg Lever ( 7 ) . Lubricate an M10 x 68ram Bolt ( 56 ) with grease . 76 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 , 42 7
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9 . Attach two 8mm Metal Spacers ( 97 ) , a 60mm 9 Metal Spacer ( 39 ) , and two Bearing Wheels ( 46 ) to one end of the Seat Carriage ( 12 ) with an M8 x 104mm Bolt ( 60 ) and an M8 Nylon Locknut ( 65 ) as shown . Be sure the parts are oriented as shown in the inset drawing ; the Seat Knob ( not shown ) will not engage the Bench Rail ( not shown ) if they are incorrectly oriented , Do not overtighten the Locknut ; the Bearing Wheels must be able to roll easily . Attach two Bearing Wheels ( not shown ) to the other end of the Seat Carriage ( 12 ) in the same manner . _ 1 46 97 10 . Attach the Seat Knob ( 45 ) to the Seat Carriage 10 ( 12 ) with two M6 x 13mm Bolts ( 92 ) and two M6 Nylon Locknuts ( 69 ) . Be sure that the slot in the Knob is aligned with the slot in the Seat Carriage , as shown . Orient the Seat ( 13 ) , the Seat Backing ( 9 ) , and the Seat Carriage ( 12 ) as shown . Attach the Seat and the Seat Backing to the Seat Carriage with l four M6 x 16ram 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 Rail ( 5 ) . 19 13 Loosely attach two 8mm Metal Spacers ( 97 ) , a 60mm Metal Spacer ( 39 ) , and two Bearing 57 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 Adjustment Hole ( 13 ) , hold the wheel assembly firmly against the 46 bottom of the Bench Rail ( 5 ) and properly tighten 97 the M8 Flange Nuts ( 19 ) . Make sure that three threads are extending past the Nut , and that 46 the wide sides of all six Wheels ( 46 ) are pressed against the Bench Rail . Engage the Seat Knob ( 45 ) into an adjustment hole in the Bench Rail ( 5 ) . 8
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12 . Press two 25mm Square Inner Caps ( 54 ) into the ! 2 indicated end of the Backrest Frame ( 15 ) , 15 Attach a Plastic Foot ( 53 ) to the Backrest Frame ( 15 ) with an M4 x 16mm Screw ( 62 ) . Attach the two Guard Plates ( 17 ) to the inside of the Backrest Frame ( 15 ) with four M4 x 16mm 62 Screws ( 62 ) . 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 M6 x 45mm Bolts ( 58 ) . 14 . Insert the rod on the Backrest Frame ( 15 ) into the slot in the Seat Carriage ( 12 ) . Hold the Backrest Frame vertically over the Seat Carriage and slide the rod into the slot , as shown in the inset drawing . 15 . Attach the two 10 - Pound Short Crossbow Caps 15 ( 20 ) to the 10 - Pound Center Crossbow ( 44 ) with 96 two M4 x 12mm Flat Head Screws ( 85 ) . Attach the two 1e - Pound Crossbow Caps ( 101 ) to the 10 - Pound Removable Crossbow ( 67 ) , the two 20 - Pound Crossbow Caps ( 88 ) to the 20 - Pound Removable Crossbow ( 36 ) , the tour 80 - Pound Crossbow Caps ( 100 ) to the two 80 - Pound lOO Crossbows ( 95 ) , and the two 40 - Pound Crossbow Caps ( 79 ) to the 40 - Pound Crossbow ( 96 ) with ten M4 x 12ram Flat Head Screws ( 85 ) . 9
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16 . Locate the Crossbow Fulcrum ( 18 ) on the Lat 16 86 Tower ( 4 ) ( see the inset drawing ) . Slide the Edges Crossbow Spacer ( 35 ) onto the rods on the Crossbow Futcrum . Make sure the Spacer is oriented as shown in the drawing , Set the Crossbows into the Crossbow Spacer ( 35 ) 96 in the following order : the 10 - Pound Removable Rings ore Crossbow ( 67 ) , the 20 - Pound Removable this sid Crossbow ( 36 ) , an 80 - Pound Crossbow ( 95 ) , the 10 - Pound Center Crossbow ( 44 ) , an 80 ÷ Pound 95 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 . Rods 67 Attach the Crossbow Cover Plate ( 72 ) , with the edges up , to the Crossbow Spacer ( 35 ) with two 17 M8 x 19ram Button Head Screws ( 86 ) . 80 17 . Locate the Long Cable ( 80 ) . Insert one end of 71 the Cable throughthe welded tube on the indicat - 104 ed end of the Cross Tube ( 11 ) and then through a Swivel Arm ( 22 ) . If necessary , use the tip of a screwdriver to pull the end ot the Cable out of the Swivel Arm . Be sure the Cable is on the indicat - ed side of the welded rod in the Swivel Arm . Rod Insert the Swivel Arm ( 22 ) into the welded tube on the Cross Tube ( 11 ) . Secure the Swivel Arm with an M4 x 5mm Screw ( 104 ) . Wrap the Long Cable ( 80 ) around a 90mm Pulley ( 28 ) . Attach the Pulley inside of the Swivel Arm 18 Flat ( 22 ) with an MIO x42mm Button Head Bolt ( 71 ) and an MIO Nylon Locknut ( 76 ) . Edge 29 76 18 . Wrap the Long Cable ( 80 ) around a 90mm Pulley ( 28 ) . Attach the Pulley and a Pulley Guard ( 29 ) to the indicated MIO x 140ram Carriage Bolt ( 73 ) 28 with an MI0 Nylon Locknut ( 76 ) . Be sure the flat edge of the Pulley Guard is on the side shown . 19 , Attach a Pulley Housing ( 94 ) to the indicated " U " - channel on the 10 - Pound Center Crossbow ( 44 ) with an MIO x 102mm Button Head Bolt ( 24 ) , two Pivot Bushings ( 74 ) , and an M10 Nylon Locknut ( 76 ) . Wrap the Long Cable ( 80 ) around a 90mm Pulley ( 28 ) . Attach the Pulley inside of the Pulley Housing ( 94 ) with an M10 x 42ram Button Head Bolt ( 71 ) and an M10 Nylon Looknut ( 76 ) . 10
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20 . Wrap the Long Cable ( 80 ) under a 90mm Pulley 2O ( 28 ) as shown . Attach the Pulley and a Pulley Guard ( 29 ) to the Upright ( 3 ) with an M10 x 113mm Button Head Bolt ( 40 ) and an M10 Nylon Locknut ( 76 ) . Be sure the flat edge of the Pulley Guard is on the bottom . 8O Flat Edge 21 . Attach a Pulley Housing ( 94 ) to the indicated " U " - 21 channel on the 10 - Pound Center Crossbow ( 44 ) with an M10 x 102ram Button Head Bolt ( 24 ) , two Pivot Bushings ( 74 ) , and an M 10 Nylon Locknut ( 76 ) . Wrap the Long Cable ( 80 ) around a 90mm Pulley ( 28 ) . Attach the Pulley inside of the Pulley 24 Housing ( 94 ) with an MIO x 42ram Button Head 71 Bolt ( 71 ) and an M10 Nylon Locknut ( 76 ) . 28 22 . Wrap the Long Cable ( 80 ) around a 90mm Pulley 22 ( 28 ) . Attach the Pulley and a Pulley Guard ( 29 ) to 28 the indicated M10 x 140mm Carriage Bolt ( 73 ) with an M10 Nylon Locknut ( 76 ) . Be sure the flat edge of the Pulley Guard is on the side shown , 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 indicated end of the Cross Tube ( 11 ) and then through the remaining Swivel Arm ( 22 ) . Be sure the Cable is on the indicated Rod side of the welded rod in the Swivel Arm . 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 ) . 11 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 ) . 11
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24 . Locata the Leg Lever Cable ( 32 ) , which has two 24 ends that are the same length and a third end that is longer . Route the longest end of the Leg Lever Cable ( 32 ) through the hole in the Front Leg ( 6 ) , and attach it inside of the hole in the Leg Lever ( 7 ) with an M10 x 60mm Bolt ( 63 ) and an M10 Nylon 32 Locknut ( 76 ) . _ , j76 25 . Attach a 90mm Pulley ( 28 ) inside of the hole in 25 the Front Leg ( 6 ) with an M10 x 91ram Bolt ( 90 ) , two 26ram Spacers ( 52 ) , two M10 Washers ( 75 ) , and an M10 Nylon Locknut ( 76 ) . Be sure the 6 Pulley is above the Leg Lever Cable ( 32 ) . 90 Slide the two free ends of the Leg Lever Cable ( 32 ) onto the hook welded to the bottom of the Hook Bench Rail ( 5 ) . 76 26 . Locate the two Short Cables ( 33 ) . Wrap one of 26 76 the Cables around a 90mm Pulley ( 28 ) . Attach the Pulley to a High Pulley Housing ( 21 ) with an M10 x 42mm Button Head Bolt ( 71 ) and an M10 Nylon Locknut ( 76 ) . Repeat this step with the other Short Cable ( 33 ) . 28 27 . Slide the four Foam Pads ( 26 ) onto the tubes on 27 26 the Front Leg ( 6 ) and the Leg Lever ( 7 ) . Press four 19mm Round Inner Caps ( 78 ) into the ends of the tubes . 26 26 28 . Make sure that all parts have been properly tightened . The use of the remaining parts will be explained in ADJUSTMENTS , beginning on the following page . Before using the resistance system , pull the long cable a few times to be sure that it moves smoothly over the pulleys . If the cable does not move ; smoothly , find and 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
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ADJUSTMENTS This section explains how to adjust the resistance system . See the EXERCISE GUIDELINES on page 17 for important information about how to get the most benefit from your exercise program . Also , refer to the accompa - nying exercise guide to see the correct form for each exercise . Make sure all parts are properly tightened each time you use the resistance system . Replace worn parts immedi - ately . The resistance system can be cleaned with a damp cloth and a mild , non - abrasive detergent . Do not use soTvents . The crossbows can be cleaned with a vinyl and rubber protectant , available at an automotive or depart - ment store . ATTACHING THE HIGH PULLEYS AND LEG LEVER 34 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 13 Seat to the desired position . Engage the Seat Knob into an adjustment hole in the Bench Rail . Note : It may be necessary to lift up on the Seat in order to engage the Seat Knob , To perform row exercises , the leg press strap must be 12 attached to the long cable ( see ATTACHING THE ACCESSORIES , on page 14 ) , and the Seat ( 13 ) must be able to roll along the Bench Rail ( 5 ) . First , remove the backrest from the seat frame ( see ADJUSTING THE BACKREST on page 15 ) . Then , pull the Seat Knob ( 45 ) out as far as it will go , and turn the Knob so that the pin rests at the end of the " L " - shaped slot Pin 45 ( see the inset drawing ) . 13
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A'I - rACHING THE ACCESSORIES To attach a Short Handle ( 49 ) to a high pulley , first attach the high pulley to the resistance system ( see ATTACHING THE HIGH PULLEYS AND LEG LEVER on page 13 ) . Then , attach the Short Handle to the Short Cable ( 33 ) with a Cable Clip ( 51 ) . 49 The Long Handles ( not shown ) and the Ankle Strap ( not shown ) can be attached to the Long Cable ( 80 ) with Cable Clips ( 5 ! ) . Attach the Leg Press Strap ( not shown ) to both ends of the Long Cable , or the optional lat bar to the Short Cables ( 33 ) , with two Cable Clips . Note : A lat bar is an optional accessory for the CrossBow by WELDER " . To purchase a lat bar , call our Customer Service Department toll - freeat 1 - 800 - 999 - 3756 and ask for model number WEMC04420 . ADJUSTING THE RESISTANCE To add resistance , hold a " U " - channel on the 10 - Pound Center Crossbow ( 44 ) firmly and push the end of a crossbow under it . Repeat with the other end of the crossbow . If more resistance is needed , add one crossbow at a time . Note : When adding resistance , always start with the Crossbows heaviest crossbow to be used , and finish with the lightest crossbow . When removing crossbows from the " U " - channels , start with the Ifghtest crossbow and finish with the heaviest . Note : The CrossBow by WELDER " uses progressive resistance . As the crossbows begin to bend , the amount of resistance will increase gradually . As the crossbows bend further , the resistance will increase rapidly . Additional resistance can be added to the CrossBow by WEIDEW " resistance system . To purchase more resistance , call our Customer Service Department toll - free at 1 - 800 - 999 - 3756 and asking for model number WEMC06420 ( 100 - Pound Power Pak ) or WEMC09420 ( 200 - Pound Power Pak ) . 14
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ADJUSTING THE BACKREST The Backrest ( 14 ) can be used in a level position or one of three inclined positions . To use the Backrest in a level position , secure the Seat Frame ( 12 ) to the adjustment hole in the Bench Rail ( 5 ) next to the Front 14 Leg ( 6 ) ( see ADJUSTING THE SEAT on page 13 ) . To use the Backrest ( 14 ) in an inclined position , secure the Seat Frame ( 12 ) to one of the other three adjustment holes in the Bench Rail ( 5 ) . Rest the Backrest against the Upright ( 3 ) . For row exercises , remove the Backrest ( 14 ) . Hold the Backrest vertically over the Seat ( 13 ) and lift the rod out of the slot in the Seat Frame ( 12 ) ( see the inset drawing ) . 12 STORING THE RESISTANCE SYSTEM To store the resistance system , slide the ends of the Crossbows Leg Lever Cable ( 32 ) onto the hook on the bottom of the Bench Rail ( 5 ) . Be sure the Seat ( 13 ) is in the position closest to the Front Leg ( 6 ) ( see ADJUSTING " U " - Channel THE SEAT on page 13 ) . Next , remove the Storage Knob ( 30 ) from the Upright ( 3 ) . Lift the Front Leg toward the Lat Tower Crossbar ( 10 ) , and tighten the Storage Knob into the side of the Upright and the Bench Rail . Remove all of the crossbows from the " U " - channels on the 10 - Pound Center Crossbow ( 44 ) ( see ADJUSTING THE RESISTANCE on page 14 ) . Finally , loosen the Fulcrum Knob ( 43 ) and pull it out as far as it will go . Turn the crossbow assembly verti - cally and engage the Fulcrum Knob into the fulcrum on the Lat Tower ( 4 ) . Note ; Storing the crossbows vertically will prolong the life of the crossbows . To move the resistance system , place the toe of your shoe on the end of the Base ( 1 ) and hold the resist - ance system in the indicated area . Tilt the resistance Stored Position 32 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 . Hold in this area
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USING THE REMOVABLE CROSSBOWS The Removable Crossbows ( 36 , 67 ) can be used to 67 36 exercise apart from the resistance system , as shown in the video or on the exercise guide . To _ emove a Crossbow , pull it out of the Crossbow Spacer ( 35 ) . To replace the Removable Crossbows ( 36 , 67 ) , slide them into the Crossbow Spacer ( 35 ) from the side shown , so that the arrows on the rings point toward the Crossbow Spacer . Make sure the rings are pushed against the Crossbow Spacer . CABLE DIAGRAM The cable diagram shows the proper routingof the Long Cable ( 80 ) . Use the diagram to make sure that Long Cable ( 80 ) the cable has been assembled correctly . If the cable has not been correctly routed , the resistance system will not function propedy and damage may occur . The numbers show the correct route for the cable .
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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 resistance 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 resistance 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 resistance that is and light exercise to warm up . Warming up prepares right 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 - set . When you can complete 3 sets of 12 repetitions ing more oxygen to your muscles . without difficulty , increase the amount of resistance . WORKING OUT Toning Each workout should include 6 to 10 different exercis - You can tone your muscles by pushing them to a mod - erate percentage of their capacity . Select a moderate es . Select exercises for every major muscle group , amount of resistance and increase the number of rep - emphasizing areas that you want to develop most . To etitions in each set . Complete as many sets of 15 to give balance and variety to your workouts , vary the exercises from session to session . 20 repetitions as possible without discomfort . Rest for 1 minute after each set . Work your muscles by com - pleting more sets rather than by using high amounts of Schedule your workouts for the time of day when your resistance . 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 resistance and EXERCISE FORM increase the number of repetitions in each set . Exercise 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 strength training workouts on Monday , ing this manual you will find photographs showing the Wednesday , and Friday . correct form for several exercises , and a listof the • 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 . running on a treadmill or ridingon an ellipticalor exercise bike , on Tuesday and Thursday . • Rest from both strength training and aerobic exercise The repetitions in each set should be performed for at least one full day each week to give your body smoothly and without pausing . The exertion stage of time to regenerate . each repetition should last about half as long as the return stage . Proper breathing is important . Exhale The combination of strength training and aerobic exer - during the exertion stage of each repetition and inhale cise will reshape and strengthen your body , plus devel - during the return stroke . Never hold your breath . op your heart and lungs . 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 muscre 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 resistance used , and the numbers of sets and repetitions com - COOLING DOWN pleted . Record your weight and key body measure - ments at the end of every month . Remember , the key End each workout with 5 to 10 minutes of stretching . to achieving the greatest results is to make exercise a Include stretches for both your arms and legs . Move regular and enjoyable part of your everyday life . MUSCLE CHART A . Stemomastoid ( neck ) B , Pectoralis Major ( chest ) C . Biceps ( front of arm ) D , Obliques ( waist ) E . Brachioradials ( forearm ) c \ F . Hip Flexors ( upper thigh ) G . Abductor ( outer thigh ) R H . Quaddceps ( front of thigh ) S I . Sartorius ( front of thigh ) J . TibialisAnterior ( front of calf ) K . Soleus ( front of calf ) L . Rectus Abdominus ( stomach ) M . Adductor ( inner thigh ) N . Trapezius ( upper back ) O . Rhomboideus ( upper back ) P . Deltoid ( shoulder ) Q . Triceps ( back of arm ) R . LatissimusDorsi ( mid back ) S . Spinae Erectors ( lower back ) T , Gluteus Medius ( hip ) U . Gluteus Maximus ( buttocks ) V . Hamstring ( back of leg ) W , Gastrocnemius ( back of calf ) 18
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MONDAY EXERCISE RESISTANCE SETS REPS Date : / / AEROBIC EXERCISE TUESDAY Date : / / WEDNESDAY EXERCISE RESISTANCE SETS REPS Date : / / AEROBIC EXERCISE THURSDAY Date : / / EXERCISE FRIDAY RESISTANCE SETS REPS Date : / / I Make photocopiesof thispage for scheduling andrecordingyour 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 net in the parts bag , check to see if it has been pre - attached . If a part is missing , call toll - free 1 - 800 - 999 - 3756 . © @ M6 Nylon Locknut ( 69 ) M8 Flange Nut ( 19 ) M10 Nut ( 47 ) M10 Lock Washer ( 103 ) 19mm Round Inner Cap ( 78 ) M 10 Nylon Locknut ( 76 ) M8 Nylon Locknut ( 65 ) M8 Washer ( 59 ) M10 Washer ( 75 ) 25mm Square Inner Cap ( 54 ) 38ram Round Inner Cap ( 38 ) J 45mm Square Inner Cap ( 42 ) 38mm x 64mm Inner Cap ( 41 ) ii 50mm Square Inner Cap ( 98 ) 38mm x 76mm Inner Cap ( 99 )
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M10 x 65mm Button Head Bolt ( 70 ) M10x 53mmCarraigeBolt ( 61 ) B M10 x 68mm Bolt ( 56 ) M10 x 60ram Bolt ( 63 ) M6 x 45ram Bolt ( 58 ) M10 x 66mm Carriage Bolt ( 83 ) _ \ \ \ \ \ \ \ [ } M10 x 72mm Bolt ( 64 ) M10 x 42mm Button Head Bolt ( 71 ) _ \ \ \ \ \ \ \ l M10 x 91mm Bolt ( 90 ) M10 x 25mm Button Head Bolt ( 87 ) _ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ _ M10 x 103mm Bolt ( 66 ) M4 x 19mm Screw ( 77 ) _ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ I [ _ M8 x 104mm Button Head Bolt ( 60 ) M8 x 19mm Button Head Screw ( 86 ) [ } M10 x 102mm Button Head Bolt ( 24 ) M6 x 16mm Bolt ( 82 ) M4 x 16mm Screw ( 62 ) M10 x 1OSmm Bolt ( 81 ) \ \ \ \ \ \ _ h \ \ \ \ \ \ M8 x ll4mm Bolt ( 57 ) M6 x 13mm Screw ( 92 ) _ \ \ \ \ \ \ \ t D M4 x 12mm Flat M10 x 113mm Button Head Bolt ( 40 ) Head Screw ( 85 ) ® _ \ \ \ \ \ \ 1 , M10 x 140mm Carriage Bolt ( 73L ) _ M4 x 5mm Screw ( 104 )
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EXPLODED DRAWING - - Model No . 831.153951 m2o2B 75 86 lOO 85 lOO 96 95 79 88 44 34 36 21 71 101 67 _ 4 53 62 15 , 62 , t - - ' 3 _ ' _ ' , _ 43 v , 76 _ . 94 76 74 _ . . _ Z . . , , / 87 71 . . . . _ . . , . . . . _ . _ r _ 74 9 28 28 76 I _ k _ 28 _ . . 24 J 17 . . - ' " 97 24 74 9474 i 57 60 \ " - . 40 60 82 . - . - - . ' " . . - - 2 " 9 . < k # _ 6 82 73 _ _ _ i 80 71 _ 76 - . . t 28 r 97 _ 25 45 5 76 75 47 41 64 71 46 25 23 46 22 76 , _ 81 99 75 76 76 98 6 75 78 , 31 81 48 102 " _ 51 62 62 83 42 , _ 27
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PART LIST - - Model No . 831.153951 R 202B Key No , Qty . Description Key No . Qty . Description 1 1 Base 56 1 MIO x 68mm Bolt M8 x 114mm Bolt 2 1 Base Plate 57 1 M6 x 45mm Bolt 3 1 Upright 58 4 M8 Washer 4 1 Lat Tower 59 2 M8 x 104mm Button Head Bolt 5 1 Bench Rail 60 2 6 1 Front Leg 61 2 M10 x 53ram Carriage Bolt M4 x 16mm Screw 7 1 Leg Lever 62 15 M10 x 60mrn Bolt 8 1 Backrest Backing 63 1 M10 x 72rnm Bolt 9 1 Seat Backing 64 2 10 1 Lat Tower Crossbar 65 4 M8 Nylon Locknut 11 1 Cross Tube 66 1 MIO x 103mm Bolt 10 - Pound Removable Crossbow 12 1 Seat Carriage 67 1 13 1 Seat 68 2 Long Handle 14 1 Backrest 69 2 M6 Nylon Locknuttton MIO x 65mm Bu Head Bolt 15 1 Backrest Frame 70 2 M10 x 42rnrn Button Head Bolt 16 1 Backrest Cap 71 6 Crossbow Cover Plate 17 2 Guard Plate 72 1 18 1 Crossbow Fulcrum 73 2 M10 x 140mm Carriage Bolt Pivot Bushingr 19 2 M8 Flange Nut 74 4 M10 Washe 20 2 10 - Pound Short Crossbow Cap 75 12 21 2 High Pulley Housing 76 23 M10 Nylon Locknut M4 x 19ram Screw 22 2 Swivel Arm 77 1 23 2 Grip Tape 78 4 19ram Round Inner Cap 24 2 M10 x 102mm Button Head Bolt 79 2 40 - Pound Crossbow Cap 25 4 Arm Bushing 80 1 Long Cable8ram M10 x - 10 Bolt 26 4 Foam Pad 81 2 M6 x 16mm Bolt 27 1 Front Leg Foot 82 4 28 10 90mm Pulley 83 2 MIO x 66mm Carriage Bolt Fulcrum Endcaplat 29 3 Pulley Guard 84 1 M4 x 12mm F Head Screw 30 1 Storage Knob 85 12 M8 x 19mm Button Head Screw 31 2 Wheel 86 2 M10 x 25mm Button Head Bolt 32 1 Leg Lever Cable 87 4 33 2 Short Cable 88 2 20 - Pound Crossbow Cap Name Plate 34 2 Eyebolt 89 1 MIO x 91mm Bolt 35 1 Crossbow Spacer 90 1 36 1 20 - Pound Removable Crossbow 91 1 Retainer Ring M6 x 13mrn Bolt 37 2 Fulcrum Bushing 92 2 Crossbar Cover 38 2 38mm Round Inner Cap 93 1 39 3 60mrn Metal Spacer 94 2 Pulley Housingossbow 80 - Pound Cr 40 1 M10 x 113ram Button Head Bolt 95 2 40 - Pound Crossbow 41 2 38turn x 64turn Inner Cap 96 1 42 2 45mm Square Inner Cap 97 6 8mm Metal Spacer 43 1 Fulcrum Knob 98 2 50mm Square Inner Cap 44 1 10 - Pound Center Crossbow 99 2 38ram x 76mm Inner Cap 45 1 Seat Knob 100 4 80 - Pound Crossbow Cap 46 6 Bearing Wheel 101 2 10 - Pound Crossbow Cap 47 2 M10 Nut 102 2 Large Plastic Footr MIO Lock Washe 48 1 Leg Press Strap 103 4 49 2 Short Handle 104 2 M4 x 5mm Screw User's Manual 50 1 Ankle Strap # 1 Exercise Guide 51 4 Cable Clip # I Exercise Decal 52 2 26mm Spacer # 1 Allen Wrench 53 3 Plastic Foot # 2 Allen Wrench 54 2 25rnm Square Inner Cap # 1 55 1 Leg Lever Bumper Note : " # " indicates a n _ n - illustrated part . Specifications are subject to change without notice . If a part Is missing , call toll - free 1 - 800 - 999 - 3756 . See the back cover of the user's manual to order replacement parts .
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YourHome For repair - in your home - of all major brand appliances , lawn and garden equipment , or heating and cooling systems , no matter who made it , no matter who sold itl For the replacement parts , accessories , and user's manuals that you need to do - it - yourself . For Sears professional installation of home appliances and items like garage door openers and water heaters . 1 - 800 - 4 - MY - HOM E ® Anytime , day or night ( 1 - 800 - 469 - 4663 ) ( U . S . A . andCanada ) www . sears . com www . sears . ca Our Home For repair of carry - in products like vacuums , lawn equipment , and electronics , call or go on - line for the location of your nearest Sears Parts and Repair Center . 1 - 800 - 488 - 1222 Anytime , day or night ( U . S . A . only ) www . sears . com _ : _ , _ N _ To purchase a protection agreement ( U . S . A . ) ' or maintenance agreement ( Canada ) on a product serviced by Sears : _ 1 - 800 - 827 - 6655 ( USA ) 1 - 800 - 361 - 6665 ( Canada ) _ : : ' _ ° _ : _ Pare pedir servicio de reparacibn a domicilio , y para ordenar piezas : _ i _ i _ : _ i : i _ i : i ® RegisteredTrademark / " mTrademarkI s _ Service Markof Sears , Roebuck andCo . ® Mama Reglstrade / _ M _ rcade F _ bd ¢ _ / _ Mama de Se _ clo de Sears , Roebuckand Co . WARRANTY For one year from the date of purchase , if failure occurs due to defect in matedal or workmanship in this RESISTANCE SYSTEM EXERCISER , contact the nearest Sears Service Center throughoutthe United States and Sears will repair or replace the RESISTANCE SYSTEM EXERCISER , free of charge . Parts wil ! be replaced for five years . This warranty does not apply when the RESISTANCE SYSTEM EXERCISER is used commercially or for rental purposes . This warranty gives you specific legal rights , and you may also have other rights which vary from state to state . Sears , Roebuck and Co . , Dept 817WA , Hoffman Estates , IL 60179 J J Part No . 192240 R1202B Pdnted in China © 2002 Sears , Roebuck and Co .