831.153961 Crossbow Advantage Resistance System Exerciser

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Model No . 831.153961 Serial No . CR SS Write the serial number in the space above for future reference . Serial Number Decal ( under seat ) _ iiiiiiiiiiiii ] ! _ @ _ i _ iii _ ii _ ii ( i _ i _ iiiiiiiiiii _ i _ iii _ iZiii _ ii _ ] iii _ @ iiiiiiii _ iiiiiiiiiiii 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 fand 9rs clear o â€¢ Misuseof this producmt ay resultinseriousinjury . â€¢ Read user'smanualandfollow allwamings and operatinginstructionspriorto use . Do notallow children on or aroundmachine . removed . CrossBow by WELDER is a trademark of ICON Health & Fitness , Inc . 2
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IMPORTANT PRECAUTIONS from pushed against the brossbow spacer before 3
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BEFORE YOU BEGIN Thank you for selecting the innovative CrossBow by after reading this manual , call 1 - 800 - 4 - MY - HOME Â® WELDER TM 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 ef the body . Whether calling . The model number is 831.153961 . The serial your goal is to tone your body , build dramatic muscle number can be found on a decal attached to the resist - 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 famitiadze yourself with the parts that are labeled . using the resistance system , If you have questions ASSEMBLED DIMENSIONS : Crossbar Height : 82 in . Width : 66 in . Lat Tower Depth : 80 in . High Pulley Fulcrum Knob Crossbows Upright Storage Knob Foot Plate Backrest Low Pulley Seat Knob Base Plate Seat Leg Lever Lat Bar 4
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ASSEMBLY â€¢ Tighten all parts as you assemble them , unless instructed to do otherwise . â€¢ As you assemble the resistance system , make sure all parts are oriented as shown in the draw - ings . The included Allen w _ and the follow - ing tools ( not included ) are required for assem - bly : â€¢ Two adjustable wrenches Before beginning assembly , carefully read the following information and instructions : â€¢ One rubber mallet â€¢ One standard screwdriver â€¢ Assembly requires two persons . â€¢ Place all parts in a cleared area and remove the â€¢ One Phillips screwdriver packing materials . Do not dispose of the packing materials until assembly is completed . â€¢ Lubricant , such as grease or petroleum jelly , and soapy water . â€¢ 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 wrenches , or a set of ratchet wrenches . a part is not in the parts bag , check to see if it has been pre - attached . ii _ ; i _ _ Coxabov _ : : : [ [ : # ; : : : : : 3 Press two 50mm Square Inner Caps ( 98 ) into the Base ( 1 ) . Attach two Plastic Feet ( 53 ) and two Large Plastic Feet ( 102 ) to the Base ( 1 ) with four M4 x 16mm Screws ( 62 ) . 64 Attach the Upright ( 3 ) to the Base ( 1 ) with two 76 M10 x 66mm Carriage Bolts ( 83 ) , two M10 x 72mm Bolts ( 64 ) , and four M10 Nylon Locknuts . , _ ' . _ - - 76 ( 76 ) as shown . Note : This step will be easier to 76 _ . ' . . 98 complete if the Upright and Base are tipped on their sides . , . _ - 102 53 oo - 82 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 Locknut ( 76 ) . Do not overtighten the Nylon Locknut ; the Wheel must be able to turn easily . 176 75 Attach the other Wheel ( not shown ) in the ; , V 76 same manner . , Press a 38mm x 64mm Inner Cap ( 41 ) into each end of the Cross Tube ( 11 ) . 23 3 41 Orient the Cross Tube ( 11 ) as shown , with the 75 47 welded tubes at the bottom . Attach the Foot Plate ( 23 ) and the Cross Tube to the Upright ( 3 ) with two M10 x 140mm Carriage Bolts ( 73 ) , two M10 Washers ( 75 ) , and two M10 Nuts ( 47 ) . Do not insert a bolt into the top hole in the Foot Plate 11 yet , Welded Tube 4 , Press two 57mm Round Outer Caps ( 27 ) onto the 4 ends of the Front Leg ( 6 ) . Orient the Bench Rail ( 5 ) as shown . Slide the Rail Bracket ( 105 ) into the indicated end of the Bench 105 Rail , and align the holes in the Bracket with the holes in the Bench Rail . 52 52 27 Orient the Front Leg ( 6 ) as shown . Attach the Front Leg to the Bench Rail ( 5 ) with the Rail Bracket ( 105 ) , four M8 x 25ram Button Screws 46 ( 46 ) , and four M8 Split Washers ( 52 ) . 46 @ r 5 . See the inset drawing . Snap the Seat Knob ( 45 ) into the Seat Carriage ( 12 ) and attach it with two M6 x 16mm Screws ( 82 ) and two M6 Black Nylon Locknuts ( 69 ) . Make sure the slot in the Knob is aligned with the slot in the Seat Carriage . Round 9 End Orient the Seat ( 13 ) and Seat Backing ( 9 ) as shQwn . Attach the Seat and Seat Backing to the 12 Seat Carriage ( 12 ) with four M6 x 16mm Screws ( 82 ) . 12 82 45 69 6
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6 , Pull the Seat Knob ( 45 , not shown ) out as far as Thirdle it will go , and slide the Seat Carriage ( 12 ) onto Ho the Bench Rail ( 5 ) . Engage the Seat Knob into the third hole from the end of the Bench Rail 45 See the inset drawing . Attach a Hook ( 104 ) to the bottom of the Bench Rail ( 5 ) . 62 Press the two Rail Inner Caps ( 99 ) , with the wide 99 ends on the top or bottom ( as indicated ) , into the ends of the Bench Rail ( 5 ) . Attach the Caps with four M4 x 16mm Screws ( 62 ) . Locate the Leg Lever Cable ( 32 ) , which has three 76 ends connected in the middle with a bracket . Route the end of the Cable with the eyebolt under 97 Eyebolt a " V " - pulley ( 92 ) . Attach the Pulley to the Front Leg ( 6 ) with an MIO x 107ram Bo _ t ( 97 ) and an M10 Nylon Locknut ( 76 ) . Slide the other two ends of the Cable onto the Hook ( 104 ) . , Attach the Bench Rail ( 5 ) to the Upright ( 3 ) with 7 3O an M10 x 132mm Bolt ( 66 ) , a 19ram Spacer ( 17 ) , a 22mm Spacer ( 106 ) , and an M10 Nylon Locknut ( 76 ) . Fully tighten the Storage Knob ( 30 ) into the Upright and Rail . 8 . Attach the Lat Tower ( 4 ) to the Upright ( 3 ) with 8 four MtO x 25ram Button Head Screws ( 87 ) and four M10 Split Washers ( 103 ) . Attach the Name Plate ( 89 ) to the Lat Tower ( 4 ) 4 with two M4 x 16mm Screws ( 62 ) . . - ' " " ! 03 87 . 87 89 " " 62 103 7
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9 , Press two 38mm Round Inner Caps ( 38 ) into the 9 ends of the Lat Tower Crossbar ( 10 ) . 7O 65 Attach two Eyeboits ( 34 ) to the Lat Tower 59 - _ 75 Crossbar ( 10 ) with two M8 Washers ( 59 ) and two M8 Nylon Locknuts ( 65 ) . Do not overtighten the Locknuts ; the Eyebolts must be able to rotate freely . 34 Attach the Lat Tower Crossbar ( 10 ) to the Lat Tower ( 4 ) with two M10 x 65mm Button Head Screws ( 70 ) , two M10 Washers ( 75 ) , and the Side View Crossbar Cover ( 93 ) . Be sure that the Eyebolts ( 34 ) are oriented as shown in the inset draw - 10 , , ing , If they are not , turn the Lat Tower Crossbar around and reattach it . 34 10 . Attach the two 10 - pound Short Crossbow Caps 10 ( 20 ) to the 10 - pound Center Crossbow ( 44 ) with two M4 x 12mm Flat Head Screws ( 85 ) . Using ten M4 x 12mm Flat Head Screws ( 85 ) , attach the two 10 - pound Crossbow Caps ( 101 ) to the 10 - pound Removable Crossbow ( 67 ) , the two 96 20 - pound Crossbow Caps ( 88 ) to the 20 - pound Removable Crossbow ( 36 ) , the four 80 - pound Crossbow Caps ( 100 ) to the two 80 - pound Crossbows ( 95 ) , and the two 40 - pound Crossbow Caps ( 79 ) to the 40 - pound Crossbow ( 96 ) . 100 88 101 85 J ' % " _ 20 11 11 . Locate the Crossbow Fulcrum ( 18 ) on the Lat Tower ( 4 ) ( see the inset drawing ) . Slide the 86 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 or Crossbow ( 36 ) , an 80 - pound Crossbow ( 95 ) , the this 10 - pound Center Crossbow ( 44 ) , an 80 - pound Crossbow ( 95 ) , and the 40 - pound Crossbow ( 96 ) . 95 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 M8 x 19mm Button Head Screws ( 86 ) . 8
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12 . Press two 25mm Square Inner Caps ( 54 ) into the 12 indicated end of the Backrest Frame ( 15 ) , Attach a Plastic Foot ( 53 ) to the Backrest Frame ( 15 ) with an M4 x 16mm Screw ( 62 ) . Orient the Backrest ( 14 ) and the Backrest Backing ( 8 ) as shown . Attach the Backrest and the Backrest Backing to the Backrest Frame ( 15 ) with four M6 x 45mm Screws ( 58 ) . 13 . Insert the rod on the Backrest Frame ( 15 ) into the 13 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 , Rod 12 14 . Press two 50mm Round Inner Caps ( 57 ) into the 14 top and bottom of the Leg Developer ( 19 ) . Press two 45mm Round Inner Caps ( 56 ) into the top Tube / 57 and bottom of the Leg Lever ( 7 ) . Lubricate an M10 x 69mm Bolt ( 60 ) with grease . Attach the Leg Lever ( 7 ) to the Leg Developer 78 ( 19 ) with the Bolt and an M10 Nylon Locknut ( 76 ) . 19 - . . Do not overtighten the Locknut ; the Leg Lever Lubricate must be able to pivot easily , _ - - - 57 Press two 19mm Round Inner Caps ( 78 ) into the 26 tube on the Leg Lever ( 7 ) . Slide two Foam Pads ( 26 ) onto the tubes . Repeat with the tube on the 56 . Je " ( _ 78 Leg Developer ( 19 ) . 9
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15 . Slide the Leg Developer ( 19 ) into the Bench Rail 15 ( 5 ) . Align the hole in the Leg Developer with a hole in the Front Leg ( 6 ) . Tighten the Bench Knob ( 42 ) into the hole in the Leg Developer . Connect the eyebolt on the Leg Lever Cable ( 32 ) to the indicated side of the Leg Lever ( 7 ) with an M8 Nylon Locknut ( 65 ) . Eyebolt 5 16 . Locate the Long Cable ( 80 ) . Insert one end of 16 the Cable through the welded tube on the indicat - ed end of the Cross Tube ( 11 ) and then through a 80 Swivel Arm ( 22 ) . If necessary , use the tip of a 71 screwdriver to pull the end of the Cable out of the Swivel Arm . Make sure the Cable is on the indi - cated 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 Rod with an M4 x 5mm Screw ( 107 ) . 76 Wrap the Long Cable ( 80 ) around a 90ram Pulley ( 28 ) . Attach the Pulley inside of the Swivel Arm ( 22 ) with an M10 x 42mm Button Head Bolt ( 71 ) and an M10 Nylon Locknut ( 76 ) . 17 17 . Wrap the Long Cable ( 80 ) around a 90mm Pulley Flat ( 28 ) . Attach the Pulley and a Pulley Guard ( 29 ) to Edge 29 76 the indicated M10 x 140ram Carriage Bolt ( 73 ) . / with an M10 Nylon Locknut ( 76 ) . Make sure the flat edge of the Pulley Guard is on the side shown . / 18 . Attach a Pulley Housing ( 94 ) to the indicated " U " - channel on the 10 - pound Center Crossbow ( 44 ) with an M10 x 102mm Button Head Bolt ( 24 ) , two Pivot Bushings ( 74 ) , and an M10 Nylon Locknut ( 76 ) . Wrap the Long Cable ( 80 ) around a 90mm Pulley ( 28 ) . Attach the Pulley inside of the Pulley Housing ( 94 ) with an M10 x 42mm Button Head Bolt ( 71 ) and an M10 Nylon Locknut ( 76 ) . 24 8O 10
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19 . Wrap the Long Cable ( 80 ) under a 90mm Pulley 19 ( 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 3 _ Locknut ( 76 ) . Make sure the flat edge of the Pulley Guard is on the bottom . 4O 8O Flat Edge 20 . Attach a Pulley Housing ( 94 ) to the indicated " U " - 2O 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 ) . ' , 74 Wrap the Long Cable ( 80 ) around a 90ram Pulley ( 28 ) . Attach the Pulley inside of the Pulley Housing ( 94 ) with an M10 x 42ram Button Head 24 Bolt ( 71 ) and an M10 Nylon Locknut ( 76 ) . 71 28 21 . Wrap the Long Cable ( 80 ) around a 90ram Pulley 21 ( 28 ) . Attach the Pulley and a Pulley Guard ( 29 ) to 28 the indicated M10 x 140ram Carriage Bolt ( 73 ) with an M10 Nylon Locknut ( 76 ) . Make sure the flat edge of the Pulley Guard is on the side shown . 8O Edge 22 . Make sure there are no Crossbows ( not shown ) under the " U " - channels on the 10 - pound Center Crossbow ( not shown ) . Have a second person pull on the Long Cable ( 80 ) to create slack in the Cable . 22 Insert the end of the Long Cable ( 80 ) through the welded tube on the indicated end of the Cross 71 Tube ( 11 ) and then through the remaining Swivel Arm ( 22 ) . Make sure the Cable is on the indicat - ed 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 76 with an M4 x 5mm Screw ( 107 ) . 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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23 . Locate the two Short Cables ( 33 ) . Wrap one of 23 the Cables around a 90mm Pulley ( 28 ) . Attach 76 the Pulley to a High Pulley Housing ( 21 ) with an \ . , , 21 M10 x 42mm Button Head Bolt ( 71 ) and an MIO Nylon Locknut ( 76 ) . Repeat this step with the other Short Cable ( 33 ) . 28 24 . Make sure that all parts have been properly tightened . The use of the remaining parts will be explained in ADJUSTMENTS , beginning on the following page . Before using the resistance system , pull the long cable a few times to be sure that it moves smoothly over the pulleys . If the cable does not move smoothly , find and correct the problem . IMPORTANT : If the cables are not properly installed , they may be damaged when heavy resistance is used . See the CABLE DIAGRAM on page 16 for proper cable routing . 12
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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 - meat store . ATTACHING THE HIGH PULLEYS AND LEG LEVER To use a high pulley , slide the hook on the High Pulley Housing ( 21 ) onto an Eyebolt ( 34 ) . Attach the end of the Short Cable ( 33 ) without the ball to the end of the Long Cable ( 80 ) with a Cable Clip ( 51 ) . Attach the other high pulley in the same manner . To use the Leg Lever ( not shown ) , attach the two ends of the Leg Lever Cable ( 32 ) to the ends of the Long Cable ( 80 ) with two Cable Clips ( 51 ) . Remove the high pulleys , and detach the Leg Lever Cable ( 32 ) , when not in use . Store the ends of the Leg Lever Cable on the Hook ( 104 ) under the Bench Rail ( not shown ) . ADJUSTING THE SEAT 14 The Seat ( 13 ) can be secured in any of five positions on the Bench Rail ( 5 ) . To move the Seat , pull the Seat Knob ( 45 ) out as far as it will go , and slide the 13 Seat to the desired position . Engage the Seat Knob into an adjustment hole in the Bench Rail . To perform row exercises , the leg press strap must be attached to the long cable ( see ATTACHING THE ACCESSORIES , on page 14 ) , and the Seat Carriage : 12 ( 12 ) must be able to roll along the Bench Rai ! ( 5 ) . First , remove the Backrest ( 14 ) from the Seat Carriage ( see ADJUSTING THE BACKREST on page 15 ) . Then , pull the Seat Knob ( 45 ) out as far as it will go , and turn the Knob so that the pin rests at the end of the " L " - shaped slot ( see the inset drawing ) . 13
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An'ACHING THE ACCESSORIES 33 To attach a Short Handle ( 49 ) to a high pulley , first attach the high pulley to the resistance system ( see A'R - ACHING THE HIGH PULLEYS AND LEG LEVER on page 13 ) . Then , attach the Short Handle to the Short Cable ( 33 ) with a Cable Clip ( 51 ) . The Long Handles ( not shown ) and the Ankle Strap ( not shown ) can be attached to the Long Cable ( 80 ) with Cable Clips ( 51 ) . Attach the Leg Press Strap ( not shown ) to both ends of the Long Cable , or the Lat Bar ( not shown ) to the Short Cables ( 33 ) , with two Cable Clips . ADJUSTING THE RESISTANCE To add resistance , hold a " U " - channel on the 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 35 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 crossbows 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 ) at the hole in the Bench Rail ( 5 ) closest to the Leg Developer ( 19 ) ( see ADJUSTING THE SEAT on page 13 ) . To use the Backrest ( 14 ) in an inclined position , 14 secure the Seat Frame ( 12 ) at one of the three adjustment holes on the Upright ( 3 ) side of the Bench Rail ( 5 ) . Rest the Backrest against the Upright ( 3 ) . 19 For row exercises and for using the Leg Lever ( 7 ) , remove the Backrest ( 14 ) from the Seat Carriage ( 12 ) . Hold the Backrest vertically over the Seat ( 13 ) and lift the rod out of the slot in the Seat Carriage ( see the inset drawing ) . To use the Leg Lever ( 7 ) , secure the Seat Carriage ( 12 ) at the second hole from the Leg Developer . STORING THE RESISTANCE SYSTEM To store the resistance system , slide the ends of the Leg Lever Cable ( 32 ) onto the Hook ( 104 ) . Be sure the Seat ( 13 ) is in the position closest to the Front Leg ( 6 ) ( see ADJUSTING THE SEAT on page 13 ) . Next , remove the Storage Knob ( 30 ) from the Upright ( 3 ) . Lift the Front Leg toward the Lat Tower Crossbar ( 10 ) , and tighten the Storage Knob into the side of the Upright and the Bench Rail . Remove all of the crossbows from the " U " - channels on the 10 - pound Center Crossbow ( 44 ) ( see ADJUSTING THE RESISTANCE on page 14 ) . Finally , loosen the Fulcrum Knob ( 43 ) and pull it out as far as it will go . Turn the crossbow assembly vertically and engage the Fulcrum Knob into the fulcrum on the Lat Tower 13 ( 4 ) . Note : Storing the crossbows vertically will prolong the life of the crossbows . 1 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 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 Rings pushed against the Crossbow Spacer . ADJUSTING THE LEG DEVELOPER To adjust the height of the Leg Developer ( 19 ) , 19 remove the Bench Knob ( 42 ) from the Front Leg ( 6 ) . Align the hole in the Leg Developer with one of the holes in the Front Leg . Retighten the Knob into the Front Leg and Leg Developer . 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 has been assembled correctly . If the cable has not been correctly routed , the resistance system will not function properly and damage may occur . The numbers show the correct route for the cable . 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 - â€¢ by changing the amount of resistance used ately and begin cooling down . Find out what is wrong â€¢ 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 increase the number of repetitions in each set . EXERCISE FORM 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 - â€¢ 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 list of the â€¢ 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 . â€¢ Rest from both strength training and aerobic exercise The repetitions in each set should be performed for at least one furl day each week to give your body smoothly and without pausing . The exertion stage of time to regenerate . each repetition shourd 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 bre'ath . 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 : â€¢ 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 . â€¢ Rest for one minute after each set for a toning work - STAYING MOTIVATED out . â€¢ 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 the date , the exercises performed , the resistance form for each exercise . 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 to achieving the greatest results is to make exercise a End each workout with 5 to 10 minutes of stretching . 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 ) F . Hip Flexors ( upper thigh ) G . Abductor ( outer thigh ) R H . Quadriceps ( front of thigh ) I . Sartorius ( front of thigh ) S J . Tibialis 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 ( backof 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 : / / FRIDAY EXERCISE RESISTANCE SETS 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 . Important : Some parts may have been pre - assembled for shipping purposes . If you cannot find a part in the parts bags , check to see if it has been pre - assembled . If a part is not in the parts bag , check to see if it has been pre - attached . If a part is missing , call toll - free 1 - 800 - 999 - 3756 . M8 Split Washer ( 52 ) M10 Split Washer ( 103 ) M8 Washer ( 59 ) M10 Washer ( 75 ) Â© 19rnm Spacer ( 17 22mrn Spacer ( 106 ) 19mm Round Inner Cap ( 78 ) 25mm Square Inner Cap ( 54 ) i I f 50mm Square Inner Cap ( 98 ) J 38mm x 64mm Inner Cap ( 41 )
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M6 Black Nylon Locknut ( 69 ) M10 x 42mm Button Head Bolt ( 71 ) M10 Nut ( 47 ) _ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ \ _ M6 x 45mm Screw ( 58 ) M8 Nylon Locknut ( 65 ) M10 Nylon Locknut ( 76 ) M10 x 65ram Button Head Screw ( 70 ) MIO x 25mm Button Head Screw ( 87 ) M10 x 69mm Bolt ( 60 ) M8 x 25mm Button Head Screw ( 46 ) M10 x 66mm Carriage Bolt ( 83 ) M10 x 72mm Bolt ( 64 ) M8 x 19mm Button Head Screw ( 86 ) MIO x 102mm Button Head Bolt ( 24 ) M6 x 16mm Screw ( 82 ) M10 x 107mm Bolt ( 97 ) M4 x 16mm Screw ( 62 ) M4 x 12mm Flat M10 x 108mm Bolt ( 81 ) Head Screw ( 85 ) M4 x 5mm Screw ( 107 ) M10 x 113mm Button Head Bolt ( 40 ) M10 x 132mm Bolt ( 66 ) M10 x 140mm Carriage Bolt ( 73 )
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EXPLODED DRAWINGmModel No . 831.153961 Ro4o3A 86 100 85 75 t 20 96 79 B8 44 8 71 36 , _ , - 6 - - 5 62 28 " 67 15 33 34 " 38 21 94 71 54 / _ , . _ 76 88 ( _ ) _ 28 _ 24 101 33 87 82 _ - _ i 87 24 74 9474 1O3 78 " _ _ _ " - - 78 23 28 28 40 _ , 71 _ ) - 29 28 56 76 _ ' " 26 " / . . . . " . _ 1 ' 1 Â° @ _ 2180949 17 32 s267 . _ 58 - _ 110 48 107 62 81 2 105 75 - 75 76 80 _ 25 50 62 99 7 _ 6 75 47 52 41 52 71 27 25 53 . 92 102 - _ , _ . . - 82 - 4 - - , 78 . 97 624 , / _ _ i821 / 1 6 @ 27 523 _ 83 _ / _ / 83 62
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PART LISTmModel NO . 831.153961 R0403A Key No . Qty . Description Key No . Qty . Description 1 1 Base 59 2 M8 Washer 2 1 Base Plate 60 1 M10 x 69ram Bolt 3 1 Upright 61 6 Seat Wheel 4 1 Lat Tower 62 15 M4 x 16ram Screw 5 1 Bench Rail 63 6 M6 Zinc Nylon Locknut 6 1 Front Leg 64 2 M10 x 72ram Bolt 7 1 Leg Lever 65 3 M8 Nylon Locknut 8 1 Backrest Backing 66 1 M10 x 132mm Bolt 9 1 Seat Backing 67 1 10 - pound Removable Crossbow 10 1 Lat Tower Crossbar 68 2 Long Handle 11 1 Cross Tube 69 2 M6 Black Nylon Locknut 12 1 Seat Carriage 70 2 M10 x 65mm Button Head tScrew 13 1 Seat 71 6 M10 x 42mm Button Head Bol 14 1 Backrest 72 1 Crossbow'Cover Plate 15 1 Backrest Frame 73 2 M 10 x 140mm Carriage Bolt 16 1 Backrest Cap 74 4 Pivot Bushing 17 1 19mm Spacer 75 10 M10 Washer 18 1 Crossbow Fulcrum 76 20 M10 Nylon Locknut 19 1 Leg Developer 77 6 M6 Shoulder Bolt 20 2 10 - pound Short Crossbow Cap 78 4 19mm Round Inner Cap 21 2 High Pulley Housing 79 2 40 - pound Crossbow Cap 22 2 Swivel Arm 80 1 Long Cable8ram 23 1 Foot Plate 81 2 M10 x 10 Bolt 24 2 M10 x 102mm Button Head Bolt 82 12 M6 x 16ram Screw 25 4 Arm Bushing 83 2 M10 x 66mm Carriage Bolt 26 4 Foam Pad 84 1 Fulcrum Endcap 27 2 57ram Round Outer Cap 85 12 M4 x 12mm Flat Head Screw 28 9 90mm Pulley 86 2 M8 x 19mm Button Head Screw 29 3 Pulley Guard 87 4 M10 x 25mm Button Head Screw 30 1 Storage Knob 88 2 20 - pound Crossbow Cap 31 2 Wheel 89 1 Name Plate 32 1 Leg Lever Cable 90 6 11mm Spacer 33 2 Short Cabre 91 1 Retainer Ring 34 2 Eyebolt 92 1 " V " - pulley 35 1 Crossbow Spacer 93 1 Crossbar Cover 36 1 20 - pound Removable Crossbow 94 2 Pulley Housing 37 2 Fulcrum Bushing 95 2 80 - pound Crossbow 38 2 38mm Round Inner Cap 96 1 40 - pound Crossbowolt 39 1 Bench Rail Bracket 97 1 M10 x 107ram B 40 1 M10 x 113mm Button Head Bolt 98 2 50ram Square Inner Cap 41 2 38ram x 64mm Inner Cap 99 2 Rail Inner Cap 42 1 Bench Knob 100 4 80 - pound Crossbow Cap 43 1 Fulcrum Knob 101 2 10 - pound Crossbow Cap 44 1 10 - pound Center Crossbow 102 2 Large Plastic Foot 45 1 Seat Knob 103 4 M10 Split Washer 46 - _ 4 M8 x 25mm Button Head Screw 104 1 Hook 47 2 M10 Nut 105 1 Rail Bracket 48 1 Leg Press Strap 106 t 22mm Spacer 49 2 Short Handle 107 2 M4 x 5ram Screw 50 1 Ankle Strap 108 1 Storage Knob Bracket 51 5 Cable Clip 109 1 Lat Bar 52 4 M8 Split Washer 110 2 Handgrip 53 3 Plastic Foot # 1 User's Manual 54 2 25mm Square Inner Cap # 1 Exercise Guide 55 1 45mm Round Inner Bushing # 1 Exercise Decal 56 2 45ram Round Inner Cap # 1 Large Allen Wrench 57 2 50ram Round Inner Cap # 1 Small Allen Wrench 58 4 M6 x 45mm Screw Note : " # " indicates a non - illustrated part . Specifications are subject to change without notice . See the back cover of the user's manual for information about ordering repracement pads ,
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Your Home For repair - in your home - of all major brand appliances , lawn and garden equipment , or heating and cooling systems , no matter who made it , no matter who sold it ! For the replacement pads , accessories , and user's manuals that you need to do - it - yourself . For Sears professional installation of home appliances and items like garage door openers and water heaters . 1 - 800 - 4 - MY - HOME Â® Anytime , day or night ( 1 - 800 - 469 - 4663 ) ( U . S . A . and Canada ) www . sears . com www . sear $ . 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 To purchase a protection agreement ( U . S . A . ) or maintenance agreement ( Canada ) on a product serviced by Sears : 1 - 800 - 827 - 6655 ( U . S . A . ) 1 - 800 - 361 - 6665 ( Canada ) ! i ! iiiiii ! iiii ! i Para pedir servicio de reparaci6n a domicilio , y para ordenar piezas : 1 - 888 - SU - HOGAR sM ( 1 - 888 - 784 - 6427 ) 8 _ 1 ! 8 . . . _ . . : ! _ i _ il _ i _ i _ i _ i _ iiii _ Â® Registered Trademark / TM Trademark / SMService Mark of Sears , Roebuck and Co , Â® Marca Reglstrada / TMMarca de F _ bdca I sMMarca de Servlcio de Sears , Roebuck and Co , WARRANTY For one year from the date of purchase , if failure occurs due to defect in material or workmanship in this RESISTANCE SYSTEM EXERCISER , contact the nearest Sears Service Center throughout the United States and Sears will repair or replace the RESISTANCE SYSTEM EXERCISER , free of charge . Parts wilt be replaced for five years . This warranty does not apply when the RESISTANCE SYSTEM EXERCISER is used commercially or for rental purposes . This warranty gives you specific legal rights , and you may also have other rights which vary from state to state . Sears , Roebuck and Co . , Dept 817WA , Hoffman Estates , IL 60179 J Part No . 196063 R0493A Printed in China Â© 2003 ICON Health & Fitness , Inc .