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Model No . 831.153960 Cr _ _ M _ ' _ , = = d _ , , TM Serial No . Write the serial number in the space above for future reference . byWIEIDER l _ ' _ ' : : , , ' . . . . . . . . . Serial Number Decal ( under seat ) RESISTANCE SYSTEM EXERCISER User's Manual www . TheCrossBow . com 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 illegible , please call 1 - 800 - 999 - 3756 to order a free replace - ment decal . Apply the decal in the loca - tion shown . hands and n . gers clear of _ ls area . • Misuseofthis productmayresultinseriousinjury . • Read user's manualandfollowall warnings andoperatinginstructionpsdorto use . , Donotallowchildrenonoraroundmachine . removed . 2
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IMPORTANT PRECAUTIONS crum Keep children under 12 and pets away from the resistance system at all times . 7 . Keep hands and feet away from moving parts . tion while exercising . 3
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BEFORE YOU BEGIN Thank you for selecting the innovativeCrossBow by after reading this manual , call 1 - 800 - 4 - MY - HOME ® WELDER " ADVANTAGE resistance system . The resist - ( 1 - 800 - 469 - 4663 ) . To help us assist you , please note ance system offers a selection of stations designed to the product model number and serial number before develop every major muscle group of the body . Whether calling . The model number is 831.153960 . The serial number can be found on a decal attached to the resist - your goal is to tone your body , build dramatic muscle size and strength , or improve your cardiovascular sys - ance system ( see the front cover of this manual for the tem , the resistance system will help you to achieve the location of the decal ) . . specific results you want . Before reading further , please review the drawing below For your benefit , read this manual carefully before and familiarize yourself with the parts that are labeled . using the resistance system . If you have questions ASSEMBLED DIMENSIONS : - Crossbar Height : 82 in . Width : 64 in . Lat Tower Depth : 80 in . High Pulley Fulcrum Knob Crossbows Upright U " - Channel Storage Knob Foot Plate Backrest Low Pulley Seat Base Plate Leg Lever Seat Knob Lat Bar 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 all parts are oriented as shown in the draw - ings . The included _ Allen wrenche . e . e . ea . ned . e . teh . ee . _ fJollow - ing tools ( not included ) are required for assem - bly : • Two adjustable wrenches Before beginning assembly , carefully read the following information and instructions : • One rubber mallet • Assembly requires two persons . • One standard screwdriver • Place all parts in a cleared area and remove the • 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 small 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 a part is not in the parts bag , check to see if it wrenches , or a set of ratchet wrenches . 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 ( 102 ) 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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Attach a Wheel ( 31 ) to the outside of the Base ( 1 ) 2 . 2 with an M10 x 108mm Bolt ( 81 ) , three M10 Washers ( 75 ) , and an M10 Nylon Locknut ( 76 ) . Do not overtighten the Nylon Locknut ; the Wheel must be able to turn easily . 75 Attach the other Wheel ( not shown ) in the same 75 manner . 81 31 1 . Press a 38mm x 64mm Inner Cap ( 41 ) into each 3 end of the Cross Tube ( 11 ) . 47 75 Orient the Cross Tube ( 11 ) as shown , with the Welded welded tubes at the bottom . Attach the Foot Plate Tube ( 23 ) and the Cross Tube to the Upright ( 3 ) with two M10 x 140ram Carriage Bolts ( 73 ) , two M10 11 Washers ( 75 ) , and two M10 Nuts ( 47 ) . Do not insert a bolt into the top hole in the Foot Plate 41 yet . 4 , Press a 38mm x 76ram 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 76ram 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 ) . 5 , Lubricate an M10 x 95ram Bolt ( 66 ) with grease . Attach the Bench Rail ( 5 ) to the Upright ( 3 ) with the Bolt and an M10 Nylon Locknut ( 76 ) . Do not overtighten the Locknut ; the Bench Rail must be able to pivot easily . Tighten the Storage Knob ( 30 ) into the Upright ( 3 ) and the Bench Rail ( 5 ) . Lubricate 6
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Attach the Let Tower ( 4 ) to the Upright ( 3 ) with 6 _ 6 four MIO x 25mm Button Head Bolts ( 87 ) , and four M10 Lock Washers ( 103 ) . Attach the Name Plate ( 89 ) to the Let Tower ( 4 ) with two M4 x 16mm Screws ( 62 ) . - ' " " " 103 87 6 . 87 62 103 7 . Press a 38ram Round Inner Cap ( 38 ) into each end of the Lat Tower Crossbar ( 10 ) . Attach two Eyebolts ( 34 ) to the Let Tower Crossbar ( 10 ) with two M8 Washers ( 59 ) and two M8 Nylon Locknuts ( 65 ) . Do not evertighten the Locknuts ; the Eyebo ! ts must be able to rotate freely . Attach the Lat Tower Crossbar ( 10 ) to the Lat Tower ( 4 ) with two M10 x 65mm Button Head Bolts ( 70 ) , two M10 Washers ( 78 ) , and the Crossbar Cover ( 93 ) . Be sure that the Eyebolts ( 34 ) are oriented as shown in the inset draw - ing . If they are not , turn the Let Tower Crossbar around and reattach it . 8 . Attach the Leg Lever Bumper ( 55 ) to the Front 8 - - Lubricate Leg ( 6 ) with an M4 x 19ram Screw ( 77 ) . Press two 45mm Square Inner Caps ( 42 ) into the Leg Lever ( 7 ) . Lubricate an M1O x 68mm Button Head Bolt ( 56 ) 76 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 . 7
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9 . Attach two 8mm Metal Spacers ( 97 ) , a 60mm 12 Metal Spacer ( 39 ) , and two Bearing Wheels ( 46 ) to one end of the Seat Carriage ( 12 ) with an M8 x 6O 104mm Bolt ( 60 ) and an M8 Nylon Locknut ( 65 ) _ cond as shown . Be sure the parts are oriented as set of wheels shown in the inset drawing ; the Seat Knob here ( net 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 . 97 _ 46 39 46 10 . Attach the Seat Knob ( 45 ) to the Seat Carriage 10 ( 12 ) with two M6 x 13ram 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 I I four 1 / 4 " x 16mm Bolts ( 82 ) . Slots ; ; 69 82 . _ 82 92 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 1 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 Axle ( 57 ) . Make sure that the serrated edge of the Flange Nuts are against 45 the Seat Carriage . While a second person presses down on the Seat ( 13 ) , hold the wheel assembly firmly against the 46 bottom of the Bench Rail ( 5 ) and properly tighten the M8 Flange Nuts ( 19 ) . Make sure that three threads are extending past the Nut , and that the wide sides of all six Wheels ( 46 ) are pressed against the Bench Rail . Engage the Seat Knob ( 45 ) into an adjustment hole in the Bench Rail ( 5 ) . 8
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12 . Press two 25mm Square Inner Caps ( 54 ) into the indicated end of the Backrest Frame ( 15 ) . 12 15 Attach a Plastic Foot ( 53 ) to the Backrest Frame ( 15 ) with an M4 x 16mm Screw ( 62 ) . Attach the two Guard Plates ( 17 ) to the inside of the Backrest Frame ( 15 ) with four M4 x 16mm Screws ( 62 ) . 13 . Orient the Backrest ( 14 ) and the Backrest 13 Backing ( 8 ) as shown . Attach the Backrest and the Backrest Backing to the Backrest Frame ( 15 ) with four 1 / 4 " x 45ram Bolts ( 58 ) . 8 i 1 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 . Rod ' 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 10 - pound Crossbow Caps ( 101 ) to the 10 - pound Removable Crossbnw ( 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 100 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 ) . 9
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16 . Locate the Crossbow Fulcrum ( 18 ) on the Lat 16 86 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 . Set the Crossbows into the Crossbow Spacer ( 35 ) 96 in the following order : the 10 - pound Removable Crossbow ( 67 ) , the 20 - pound Removable Rings on 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 . 67 Rods Attach the Crossbow Cover Plate ( 72 ) , with the edges up , to the Crossbow Spacer ( 35 ) with two 17 M8 x 19mm Button Head Screws ( 86 ) . 8O 17 . Locate the Long Cable ( 80 ) . Insert one end of 71 the Cable through the welded tube on the indicat - ed end of the Cross Tube ( 11 ) and then through a r / lO4 Swivel Arm ( 22 ) . If necessary , use the tip of a LJ screwdriver to pull the end of 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 5ram Screw ( 104 ) . Wrap the Long Cable ( 80 ) around a 9Omm Pulley ( 28 ) . Attach the Pulley inside of the Swivel Arm 18 ( 22 ) with an M10 x 42mm Button Head Bolt ( 71 ) Flat and an M10 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 M10 x 140ram Carriage Bolt ( 73 ) 28 with an MIO 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 M10 x 102ram 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 ) . 24 8O 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 Mr0 x t13mm Button Head Bolt ( 40 ) and an M10 Nylon 3 _ Locknut ( 76 ) . Be sure the flat edge of the Pulley Guard is on the bottom . 4O 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 102mm 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 24 Bolt ( 71 ) and an M10 Nylon Locknut ( 76 ) . 71 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 Mr0 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 . 8O 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 71 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 . Insert the Swivel Arm ( 22 ) into the welded tube on the Cross Tube ( 11 ) . Secure the Swivel Arm with an M4 x 5mm Screw ( 104 ) . Wrap the Long Cable ( 80 ) around a 90mm Pulley ( 28 ) . Attach the Pulley inside of the Swivel Arm ( 22 ) with an M10 x 42mm Button Head Bolt ( 71 ) and an M10 Nylon Locknut ( 76 ) . 11
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24 . Locate 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 63 ( 32 ) through the hole in the Front Leg ( 6 ) , and attach it inside of the hole in the Leg Lever ( 7 ) L with an M10 x 60ram Button Head Bolt ( 63 ) and 32 an M10 Nylon Locknut ( 76 ) . J 7 25 . Attach a 90ram Pulley ( 28 ) inside of the hole in 25 the Front Leg ( 6 ) with an M10 x 91mm Bolt ( 90 ) , two 26mm Spacers ( 52 ) , two M10 Washers ( 75 ) , and an M10 Nylon Lecknut ( 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 ( 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 the Cables around a 90mm Pulley ( 28 ) . Attach the Pulley to a High Pulley Housing ( 21 ) with an M10 x 42mm Button Head Bolt ( 71 ) and an MIO Nylon Locknut ( 76 ) . Repeat this step with the other Short Cable ( 33 ) , 27 . Slide the four Foam Pads ( 26 ) onto the tubes on 27 26 the Front Leg ( 6 ) and the Leg Lever ( 7 ) . Press four 19ram Round Inner Caps ( 78 ) into the ends of the tubes . 78 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 net 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 solvents . 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 14 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 . 45 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 Carriage ( 12 ) must be able to roll along the Bench Rail ( 5 ) . First , remove the Backrest ( 14 ) from the Seat Carriage ( see ADJUSTING THE BACKREST on page 15 ) . Then , pull the Seat Knob ( 45 ) out as far as it will go , and turn the Knob so that the pin rests at the end of the " L " - shaped slot ( see the inset drawing ) . 13
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ATTACHING THE ACCESSORIES To attach a Short Handle ( 49 ) to a high pulley , first attach the high pulley to the resistance system ( see A'FI - ACHING THE HIGH PULLEYS AND LEG LEVER on page 13 ) . Then , attach the Short Handle to the Short Cable ( 33 ) with a Cable Clip ( 51 ) . The Long Handles ( not shown ) and the Ankle Strap ( net shown ) can be attached to the Long Cable ( 80 ) with Cable Clips ( 51 ) . Attach the Leg Press Strap ( not shown ) to both ends of the Long Cable , or the Lat Bar ( not shown ) to the Short Cables ( 33 ) , with two Cable Clips . ADJUSTING THE RESISTANCE To add resistance , hold a " U " - channel on the 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 lightest crossbow and finish with the heaviest . Note : The CrossBow by WELDER TM ADVANTAGE uses progressive resistance . As the crossbows begin to bend , the amount of resistance will increase gradual - ly . As the crossb - Sws bend further , the resistance will increase rapidly . Additional resistance can be added to the resistance system . To purchase more resistance , call our Customer Service Department toll - free at 1 - 800 - 999 - 3756 and asking for model number WEMC06420 ( 100 - Pound Power Pak ) or WEMC09420 ( 200 - Pound Power Pak ) . 14
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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 Carriage ( 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 vedically over the Seat ( 13 ) and lift the rod out of the slot in the Seat Carriage ( 12 ) ( see the inset drawing ) . 12 STORING THE RESISTANCE SYSTEM To store the resistance system , slide the ends of the Leg Lever Cable ( 32 ) onto the hook on the bottom of the Bench Rail ( 5 ) . Be sure the Seat ( 13 ) is in the position closest to the Front Leg ( 6 ) ( see ADJUSTING THE SEAT on page 13 ) . Next , remove the Storage Knob ( 30 ) from the Upright ( 3 ) . Lift the Front Leg toward the Lat Tower Crossbar ( 10 ) , and tighten the Storage Knob into the side of the Upright and the Bench Rail . Remove all of the crossbows from the " U " - channels on the 10 - pound Center Crossbow ( 44 ) ( see ADJUSTING THE RESISTANCE on page 14 ) . Finally , loosen the Fulcrum Knob ( 43 ) and pull it out as far as it will go . Turn the crossbow assembly verti - cally and engage the Fulcrum Knob into the fulcrum on the Lat Tower ( 4 ) . Note : Storing the crossbows vertically will prolong the life of the crossbows , To move the resistance system , place the toe of your shoe on the end of the Base ( 1 ) and hold the resist - ance system in the indicated area . Tilt the resistance Stored Position 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 Hook _ 15
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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 remove 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 35 shown , so that the arrows on the rings point toward the Crossbow Spacer . Make sure the rings are ings pushed against the Crossbow Spacer . CABLE DIAGRAM The cable diagram shows the correct route for the Long Cable ( 80 ) . Use the diagram to make sure that Long Cable ( 80 ) the Long Cable has been assembled correctly . If the Long Cable has not been correctly routed , the resist - ance system will r , ot function properly and damage may occur . 3 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 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 You can tone your muscles by pushing them to a mod - Each workout should include 6 to 10 different exercis - 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 20 repetitions as possible without discomfort . Rest for exercises from session to session . 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 , _ howing the Wednesday , and Friday . correct form for several exercises , and a list of the • Plan 20 to 30 minutes of aerobic exercise , such as muscles affected . Refer to the muscle chart on page running on a treadmill or riding on an elliptical or 18 to find the names of the muscles . 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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slowly as you stretch and do not bounce . Ease into Rest for a short period of time after each set . The each stretch gradually and go only as far as you can ideal resting periods are : • Rest for three minutes after each set for a muscle without strain . Stretching at the end of each workout is an effective way to increase flexibility . building workout . • Rest for one minute after each set for a toning work - STAYING MOTIVATED out . • Rest for 30 seconds after each set for a weight loss workout . For motivation , keep a record of each workout . The chart on page 19 of this manual can be photocopied Plan to spend the first couple of weeks familiarizing and used to schedule and record your workouts . List yourself with the equipment and learning the proper 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 regular and enjoyable part of your everyday life . Include stretches for both your arms and legs . Move MUSCLE CHART A . Sternomastoid ( neck ) B . Pectoralis Major ( chest ) C . Biceps ( front of arm ) D . Obliques ( waist ) E . Brachioradials ( forearm ) c \ E Hip Flexors ( upper thigh ) G . Abductor ( outer thigh ) H . Quadriceps ( front of thigh ) I . Sartorius ( front of thigh ) J , Tibialis Anterior ( front of calf ) K . Soleus ( front of calf ) L . RectusAbdominus ( 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 ) ' 4 , 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 : / / THURSDAY AEROBIC EXERCISE Date : / / RESISTANCE SETS FRIDAY EXERCISE REPS Date : / / 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 pai'ts bag , check to see if i _ has been pre - attached . M6 Nylon Locknut ( 69 ) M8 Flange Nut ( 19 ) M10 Nut ( 47 ) M10 Lock Washer ( 103 ) 19mm Round Inner Cap ( 78 ) M8 Nylon Locknut ( 65 ) M10 Nylon Locknut ( 76 ) M8 Washer ( 59 ) 25mm Square Inner Cap ( 54 ) M10 Washer ( 75 ) f 38mm Round Inner Cap ( 38 ) I lll J I 45ram Square Inner Cap ( 42 ) 38ram x 64ram Inner Cap ( 41 ) 50mm Square Inner Cap ( 98 ) 38mm x 76ram Inner Cap ( 99 )
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M10 x 65mm Button Head Bolt ( 70 ) M10x 53mmCarriageBolt ( 61 ) M10 x 68mm Button Head Bolt ( 56 ) M10 x 60ram Button Head Bolt ( 63 ) _ \ \ \ \ ! ! \ x _ 6 ! _ m _ ' ! ! r ! ! g ! ! ! ! { , 8 _ 31 1 / 4 " x 45mm Bolt ( 58 ) M10 x72mm Bolt ( 64 ) M10 x 42mm Button Head Bolt ( 71 ) M10 x 91ram Bolt ( 90 ) M10 x 25ram Button Head Bolt ( 87 ) MIO x 95mm Bolt ( 66 ) M4 x 19ram Screw ( 77 ) M10 x 102mm Bolt ( 24 ) M8 x 19ram Button Head Screw ( 86 ) M8 x 104mm Bolt ( 60 ) 1 / 4 " x 16mm Bolt ( 82 ) M4 x 16ram Screw ( 62 ) M10 x 108mm Bolt ( 81 ) M6 x 1atom Screw ( 92 ) M8 x 114mm Axle ( 57 ) M4 x 12ram Flat Head Screw ( 85 ) M10 x 113mm Button Head Bolt ( 40 ) M4 x 5mm Screw ( 104 ) M10 x 140mm Carriage Bolt ( 73 )
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EXPLODED DRAWINGmModel NO . 831.153960 Ro2o3A 86 IO0 96 95 79 88 44 34 36 21 71 101 16 67 62 15 / 35 _ 87 i i _ 58 / . _ ) ° " _ Y377 91 84 . . . . 3 _ " _ . 43 76 _ . 94 76 74 _ J . J 87 1O3 71 " _ _ _ , _ f _ r _ 74 9 28 62 28 @ 28 _ - 24 I " 76 17 23 _ , 60 . , 57 29 - j 60 82 82 104 i i 97 6 _ , 92 45 5 76 s 41 64 46 3 _ 46 46 22 76 98 75 76 76 98 6 . - 78 53 . 31 106 62 . . . . _ , ' 102 _ 51 7 62 62 62 83 ' _ 7 _ 106 42
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PART LIST - - Model No . 831.153960 R0203A Key No . Qty . Description Key No . Qty . Description 1 1 Base 57 1 M8 x 114mm Axle 2 1 Base Plate 58 4 1 / 4 " x 45mm Bolt M8 Washer 3 1 Upright 59 22 4 1 Lat Tower 60 M8 x 104mm Bolt 5 1 Bench Rail 61 2 M10 x 53ram Carriage Bolt M4 x 16mm Screw 6 1 Front Leg 62 15 M10 x 60mm Button Head Bolt 7 1 Leg Lever 63 1 M10 x 72mm Bolt 8 1 Backrest Backing 64 2 9 1 Seat Backing 65 4 M8 Nylon lLocknutt 10 1 Lat Tower Crossbar 66 1 M10 x 95mm Bo 11 1 Cross Tube 67 1 10 - pound Removable Crossbow 12 1 Seat Carriage 68 2 Long Handle 13 1 Seat 69 2 M6 Nylon tLocknutton 14 1 Backrest 70 2 M10 x 65inm Bu Head Bolt 15 1 Backrest Frame 71 6 M10 x 42ram Button Head Bolt Crossbow Cover Plate 16 1 Backrest Cap 72 1 17 2 Guard Plate 73 2 M10 x 140ram Carriage Bolt 18 1 Crossbow Fulcrum 74 4 Pivot Bushingr 19 2 M8 Flange Nut 75 12 M10 Washe 20 2 10 - pound Short Crossbow Cap 76 23 M10 Nylon Locknut 21 2 High Pulley Housing 77 1 M4 x 19mm Screw 22 2 Swivel Arm 78 4 19mm Round Inner Cap 23 1 Foot Plate 79 2 40 - pound Crossbow Cap 24 2 M10 x 102mm Bolt 80 1 Long Cable 25 4 Arm Bushing 81 2 M10 x 108mm Bolt 26 4 Foam Pad 82 4 1 / 4 " x 16mm Bolt 27 1 Front Leg Foot 83 2 M10 x 66mm Carriage Bolt 28 10 90ram Pulley 84 1 Fulcrum Endcap 29 3 Pulley Guard 85 12 M4 x 12mm Flat Head Screw M8 x 19mm Button Head Screw 30 1 Storage Knob 86 2 31 2 Wheel 87 4 M10 x 25mm Button Head Bolt 32 1 Leg Lever Cable 88 2 20 - pound Crossbow Cap 33 2 Short Cable 89 1 Name Plate 34 2 Eyebolt 90 1 M10 x 91ram Bolt 35 1 Crossbow Spacer 91 1 Retainer Ring 36 1 20 - pound Removable Crossbow 92 2 M6 x 13ram Bolt 37 2 Fulcrum Bushing 93 1 Crossbar Cover 38 2 38mm Round Inner Cap 94 2 Pulley Housing 39 3 60mm Metal Spacer 95 2 80 - pound Crossbow 40 1 M10 x 113mm Button Head Bolt 96 1 40 - pound Crossbow 41 2 38ram x 64mm Inner Cap 97 6 8mm Metal Spacer 42 2 45mm Square Inner Cap 98 2 50ram Square Inner Cap 43 1 Fulcrum Knob 99 2 38ram x 76mm Inner Cap 44 1 10 - pound Center Crossbow 100 4 80 - pound Crossbow Cap 45 1 Seat Knob 101 2 10 - pound Crossbow Cap 46 6 Bearing Wheel 102 2 Large Plastic Foot 47 2 M10 Nut 103 4 M10 Lock Washer 48 1 Leg Press Strap 104 2 M4 x 5mm Screw 49 2 Short Handle 105 1 Lat Bar 50 1 Ankle Strap 106 2 Handgrip 51 4 Cable Clip # 1 User's Manual 52 2 26mm Spacer # 1 Exercise Guide 53 3 Plastic Foot # 1 Exercise Decal 54 2 25ram Square Inner Cap # 1 Large Allen cWrenchh 55 1 Leg Lever Bumper # 1 Small Allen Wren 56 1 M10 x 68mrn Button Head Bolt 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 pads .
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