CR SS RESISTANCE SYSTEM EXERCISER User`s Manual
Contents
1. gt gt ABA APM O CO TO d gt dy TO LIA ARA 4 a Description Base Base Plate Upright Lat Tower Bench Rail Front Leg Leg Lever Backrest Backing Seat Backing Lat Tower Crossbar Cross Tube Seat Carriage Seat Backrest Backrest Frame Backrest Cap 19mm Spacer Crossbow Fulcrum Leg Developer 10 pound Short Crossbow Cap High Pulley Housing Swivel Arm Foot Plate M10 x 102mm Button Head Bolt Arm Bushing Foam Pad 57mm Round Outer Cap 90mm Pulley Pulley Guard Storage Knob Wneel Leg Lever Cable Short Cable Eyebolt Crossbow Spacer 20 pound Removable Crossbow Fuicrum Bushing 38mm Round Inner Cap Bench Rail Bracket M10 x 113mm Button Head Bolt 38mm x 64mm Inner Cap Bench Knob Fulcrum Knob 10 pound Center Crossbow Seat Knob 8 x 25mm Button Head Screw M10 Nut Leg Press Strap Short Handle Ankle Strap Cable Clip M8 Split Washer Plastic Foot 25mm Square Inner Cap 45mm Round Inner Bushing 45mm Round Inner Cap 50mm Round Inner Cap M6 x 45mm Screw Key No Qty 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 th th th te dt R0403A Description M8 Washer M10 x 69mm Bolt Seat Wheel M4 x 16mm Screw M6 Zinc2. 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 23 24 Locate the two Short Cables 33 Wrap one of the Cables around a 90mm Pulley 28 Attach the Puiley 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 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 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
3. Proper breathing is important Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath 17 Rest for a short period of time after each set The ideal resting periods are Rest for three minutes after each set for a muscle building workout Rest for one minute after each set for a toning work out Rest for 30 seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the egu pment and learning the proper form for each exercise COOLING DOWN End each workout w th 5 to 10 minutes of stretching Include stretches for both your arms and legs Move y dU WAN 18323407 slowly as you stretch and do not bounce Ease into each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout The chart on page 19 of this manual can be photocopied and used to schedule and record your workouts List the date the exercises performed the resistance used and the numbers of sets and repetitions com 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 regular and enjoyable part of your everyday life NUSCLE CHART Sternomastoid neck Pectorali
4. For Sears professional installation of home appliances and items like garage door openers and water heaters 1 800 4 MY HOME Anytime day or night 1 800 469 4663 U S A and Canada www sears com www sears ca 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 SA 1 800 361 6665 Canada Para pedir servicio de reparaci n a domicilio y para ordenar piezas 1 888 SU HOGAR 1 888 784 6427 Registered Trademark Trademark M Service Mark of Sears Roebuck and Co Marca Registrada TM Marca de F brica 54 Marca de Servicio 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 lega rights and you may also have other rights which vary from state to state Se
5. Nylon Locknut M10 x 72mm Bolt M8 Nyton Locknut M10 x 132mm Bolt 10 pound Removable Crossbow Long Handle M6 Black Nylon Locknut M10 x 65mm Button Head Screw M10 x 42mm Button Head Bolt Crossbow Cover Plate M10 x 140mm Carriage Bolt Pivot Bushing M10 Washer M10 Nylon Locknut 6 Shoulder Bolt 19mm Round inner Cap 40 pound Crossbow Cap Long Cable M10 x 108mm Bolt M6 x 16mm Screw M10 x 66mm Carriage Bolt Fulcrum Endcap M4 x 12mm Fiat Head Screw M8 x 19mm Button Head Screw M10 x 25mm Button Head Screw 20 pound Crossbow Cap Name Plate 11mm Spacer Retainer Ring V pulley Crossbar Cover Pulley Housing 80 pound Crossbow 40 pound Crossbow M10 x 107mm Bolt 50mm Square Inner Cap Rail Inner Cap 80 pound Crossbow Cap 10 pound Crossbow Cap Large Plastic Foot M10 Split Washer Hook Rail Bracket 22mm Spacer M4 x 5mm Screw Storage Knob Bracket Lat Bar Handgrip User s Manual Exercise Guide Exercise Decal Large Allen Wrench Small Allen Wrench Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts 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 parts accessories and user s manuals that you need to do it yourself
6. Seat and Seat Backing to the Seat Carriage 12 with four M6 x 16mm Screws 82 Pull the Seat Knob 45 not shown out as far as it will go and slide the Seat Carriage 12 onto the Bench Rail 5 Engage the Seat Knob into the third hole from the end of the Bench Rail See the inset drawing Attach a Hook 104 to the bottom of the Bench Rail 5 Press the two Rail Inner Caps 99 with the wide 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 ends connected in the middle with a bracket Route the end of the Cable with the eyebolt under a V pulley 92 Attach the Pulley to the Front Leg 6 with an M10 x 107mm Bolt 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 an M10 x 132mm Bolt 66 a 19mm Spacer 17 a 22mm Spacer 106 and an M10 Nylon Locknut 76 Fully tighten the Storage Knob 30 into the Upright and Rail Attach the Lat Tower 4 to the Upright 3 with four M10 x 25mm Button Head Screws 87 and four M10 Split Washers 103 Attach the Name Plate 89 to the Lat Tower 4 with two M4 x 16mm Screws 62 9 Press two 38mm Round Inner Caps 38 into the ends of the Lat Tower Crossbar 10 Attach two Eyebolts 34 to the Lat Tower Crossbar 10 with two M8 Washers 59 and tw
7. a vinyl and rubber protectant available at an automotive or depart ment 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 Cabie 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 The Seat 13 can be secured in any of five positions on the Bench Rail 5 To move the Seat puli the Seat Knob 45 out as far as t will go and slide the 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 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 ATTACHING THE ACCESSORIES To
8. 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 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 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 WEIDER 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 Pow
9. 2 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 Locate the Long Cable 80 Insert one end of the Cable through the welded tube on the indicat 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 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 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 Wrap the Long Cable 80 around a 90mm Pulley 28 Attach the Pulley and a Pulley Guard 29 to the indicated M10 x 140mm Carriage Bolt 73 with an M10 Nylon Locknut 76 Make sure the flat edge of the Pulley Guard is on the side shown 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 m Wrap the Long Cable 80 around a 90mm Pulley 28 Attach the Pulley inside of the Pulley Housing 94 with an M10 x 42mm Button Head Bolt 71 and an M10 Nylon Locknut 76 19 20 21 22 Wrap th
10. Model No 831 153961 Serial No Write the serial number in the space above for future reference RESISTANCE SYSTEM EXERCISER User s Manual www TheCrossBow com Sears Roebuck and Co Hoffman Estates IL 60179 TABLE OF CONTENTS WARNING DECAL PLACEMENT 0 00 00 cece GG GG LL 2 IMPORTANT PRECAUTIONS GL LG ddu 3 BEFORE YOU BEGIN AR Ga ela Ph Agee Reo Beals Dae 4 ASSEMBDY ERE seed baee gwn irati ate Fs EY Y NO 5 ADJUSTMENTS 55s ea cive Ae uS DDO r bok BAS GYG Cyd qul 13 CABLE DIAGRAM uso ead ee de ee tee 16 EXERCISE GUIDELINES e aom oe Set aly LE BO ea ot Pee pa end 17 ORDERING REPLACEMENT 5 5 Back Cover WARRANTY ise esce Tu Me WD O ADN GI rete wee Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached n 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 Keep hands and fingers clear of this area is p Read user s manual and follow all warnings and oper
11. Split Washer 103 M8 Washer 59 M10 Washer 75 o Spacer 17 22mm Spacer 106 38mm Round inner Cap 38 om t 19mm Round Inner Cap 78 25mm Square Inner Cap 54 45mm Round Inner Cap 56 50mm Round Inner Cap 57 50mm Square Inner Cap 98 57mm Round Outer Cap 27 38mm x 64mm Inner Cap 41 9H Oll act 6 Black Nylon Locknut 69 4 B lt 71 M10 Nut 47 M10 x 42mm Button Head Bolt 71 FN O M6 45mm Screw 58 1227 M8 Nylon Locknut 65 M10 Nylon Locknut 76 CMY M10 x 65mm Button Head Screw 70 M10 x 25mm Button MW Head Screw 87 M10 x 69mm Bolt 60 GWYNN M8 x 25mm Button Head Screw 46 M10 x 66mm Carriage Bolt 83 MM M8 x 19mm Button Head Screw 86 WW M10 x 102mm Button Head Bolt 24 M6 x 16mm Screw 82 M4 x 16mm Screw 62 M10 x 107mm Bolt 97 WW H M10 x 72mm Bolt 64 M4 x 12mm Flat Head Screw 85 M10 x 108mm Bolt 81 M10 x 113mm Button Head Bolt 40 QQ M10 x 132mm Bolt 66 M10 x 140mm Carriage Bolt 73 EXPLODED DRAWING Model No 831 153961 RO403A 82 45 90 61 17293 12 AEE 210 46 2 76 4 o ez 2 88 62 PART LIST Model No 831 153961 Key No PARADA O GO NO NO IO TO TO 820 1 aooooooooon n Gty gt
12. ars Roebuck and Co Dept 817WA Hoffman Estates IL 60179 Part No 196063 RO403A Printed in China 2003 ICON Health amp Fitness Inc
13. ating instructions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed CrossBow by WEIDER is a trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS BEFORE YOU BEGIN Thank you for selecting the innovative CrossBow by WEIDER ADVANTAGE resistance system The resist ance system offers a selection of stations designed to develop every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascular sys tem the resistance system will help you to achieve the specific results you want For your benefit read this manual carefully before using the resistance system If you have questions ASSEMBLED DIMENSIONS Height 82 in Width 66 in Depth 80 in Fulcrum Knob Upright Storage Knob Backrest Seat Knob Leg Lever after reading this manual call 1 800 4 MY HOME 1 800 469 4663 To help us assist you please note the product model number and serial number before calling The model number is 831 153961 The serial number can be found on a decal attached to the resist ance system see the front cover of this manual for the location of the decal Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Crossbar Lat Tower High Pulley Crossbows U Channel Foot Plate Low Pulley Bas
14. e Long Cable 80 under a 90mm Pulley 28 as shown Attach the Pulley and a Pulley Guard 29 to the Upright 3 with an M10 x 113mm Button Head Bolt 40 and an M10 Nylon Locknut 76 Make sure the flat edge of the Pulley Guard is on the bottom Attach a Pulley Housing 94 to the indicated U 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 Bolt 71 and an M10 Nylon Locknut 76 Wrap the Long Cable 80 around a 90mm Pulley 28 Attach the Pulley and a Pulley Guard 29 to the indicated M10 x 140mm Carriage Bolt 73 with an M10 Nylon Locknut 76 Make sure the flat edge of the Pulley Guard is on the side shown 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 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 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 with an M4 x 5mm Screw 107 Wrap the Long Cable 80 around a 90mm Pulley 28
15. e Plate Seat Lat Bar ASSEMBLY Tighten all parts as you assemble them unless instructed to do otherwise s you assemble the resistance system make sure ali parts are oriented as shown in the draw ings The included Allen wrenches and the follow ing tools not included are required for assem bly Before beginning assembly carefuliy read the 7 Tuo adjustable wrenches A following information and instructions Ona rabbe mallet h 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 y 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 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 st
16. ectly If the cable has not been correctly routed the resistance system will not function properly and damage may occur The numbers show the correct route for the cable Long Cable 80 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles push them close to their maximum capacity Your mus cles will continually adapt and grow as you progres sively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways by changing the amount of resistance used by changing the number of repetitions or sets per formed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions The proper amount of resistance for each exercise depends upon the individual user You must gauge your limits and select the amount of resistance that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of resistance Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of resistance and increase the number of rep etitions in each set Complete as many sets of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each set Work you
17. ep will be easier to complete if the Upright and Base are tipped on their sides 2 Attach a Wheel 31 to the outside of the Base 1 with an M10 x 108mm Bolt 81 three M10 Washers 75 and an M10 Nylon Locknut 76 Do not overtighten the Nylon Locknut the Wheel must be able to turn easily Attach the other Wheel not shown in the same manner 3 Press a 38mm x 64mm Inner Cap 41 into each end of the Cross Tube 11 Orient the Cross Tube 11 as shown with the 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 yet 4 Press two 57mm Round Outer Caps 27 onto the 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 Rail and align the holes in the Bracket with the holes in the Bench Rail Orient the Front Leg 6 as shown Attach the Front Leg to the Bench Rail 5 with the Rail Bracket 105 four M8 x 25mm Button Screws 46 and four M8 Split Washers 52 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 Orient the Seat 13 and Seat Backing 9 as shown Attach the
18. er Pak 14 Crossbows 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 secure the Seat Frame 12 at one of the three adjustment hoies on the Upright 3 side of the Bench Rail 5 Rest the Backrest against the Upright 3 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 Remove ail 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 ou
19. mportant factors in any exercise pro gram WARMING UP Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Warming up prepares your body for more strenuous exercise by increasing circulation raising your body temperature and deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es Select exercises for every major muscle group emphasizing areas that you want to develop most To give balance and variety to your workouts vary the exercises from session to session Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program This reguires moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise guide accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affected Refer to the muscle chart on page 18 to find the names of the muscles The repetitions in each set should be performed smoothly and without pausing The exertion stage of each repetition should last about half as long as the return stage
20. o M8 Nylon Locknuts 65 Do not overtighten the Locknuts the Eyebolts must be able to rotate freely 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 Crossbar Cover 93 Be sure that the Eyebolts 34 are oriented as shown in the inset draw ing If they are not turn the Lat Tower Crossbar around and reattach it 10 Attach the two 10 pound Short Crossbow Caps 20 to the 10 pound Center Crossbow 44 with two M4 x 12mm Flat Head Screws 85 Using ten M4 x 12mm Fiat Head Screws 85 attach the two 10 pound Crossbow Caps 101 to the 10 pound Removable Crossbow 67 the two 20 pound Crossbow Caps 88 to the 20 pound Removable Crossbow 36 the four 80 pound Crossbow Caps 100 to the two 80 pound Crossbows 95 and the two 40 pound Crossbow Caps 79 to the 40 pound Crossbow 96 11 Locate the Crossbow Fulcrum 18 on the Lat Tower 4 see the inset drawing Slide the Crossbow Spacer 35 onto the rods on the Crossbow Fuicrum Make sure the Spacer is oriented as shown in the drawing Set the Crossbows into the Crossbow Spacer 35 in the following order the 10 pound Removable Crossbow 67 the 20 pound Removable Rings on Crossbow 36 an 80 pound Crossbow 95 the this side 10 pound Center Crossbow 44 an 80 pound Crossbow 95 and the 40 pound Crossbow 96 Make sure the indicated rings are on the side shown and the arrows point t
21. oward the Spacer Attach the Crossbow Cover Plate 72 with the edges up to the Crossbow Spacer 35 with two M8 x 19mm Button Head Screws 86 12 13 Press two 25mm Square Inner Caps 54 into the 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 Insert the rod on the Backrest Frame 15 into the slot in the Seat Carriage 12 Hold the Backrest Frame vertically over the Seat Carriage and slide the rod into the slot as shown in the inset drawing 14 Press two 50mm Round Inner Caps 57 into the top and bottom of the Leg Developer 19 Press two 45mm Round Inner Caps 56 into the top 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 19 with the Bolt and an M10 Nylon Locknut 76 Do not overtighten the Locknut the Leg Lever must be able to pivot easily Press two 19mm Round Inner Caps 78 into the tube on the Leg Lever 7 Slide two Foam Pads 26 onto the tubes Repeat with the tube on the Leg Developer 19 15 16 17 18 Slide the Leg Developer 19 into the Bench Rail 5 Align the hole in the Leg Developer with a hole in the Front Leg 6 Tighten the Bench Knob 4
22. r muscles by com pleting more sets rather than by using high amounts of resistance Weight Loss To lose weight use a low amount of resistance and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets Cross Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program is Plan strength training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical or exercise bike on Tuesday and Thursday Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets completed is an individual matter It is important to avoid overdo ing it during the first few months of your exercise pro gram You should progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time while exercising stop immedi ately and begin cooling down Find out what is wrong before continuing Remember that adeguate rest and a proper diet are i
23. s Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf A B D E F G H J K L M N O P R 5 T U V W MONDAY Date EXERCISE RESISTANCE SETS TUESDAY AEROBIC EXERCISE Date WEDNESDAY Date THURSDAY AEROBIC EXERCISE Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 19 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 2 M8 Split Washer 52 M10
24. t as far as it will go Turn the crossbow assembly vertically and engage the Fulcrum Knob into the fulcrum on the Lat Tower 4 Note Storing the crossbows vertically will prolong the life of the crossbows Crossbows U Channel To move the resistance system place the toe of your shoe on the end of the Base 1 and hold the resist ance system in the indicated area Tilt the resistance system back onto the Wheels 31 and roll t to the new location Be careful not to let the Front Leg 6 or Leg Lever 7 pinch your hands when you tilt the system back 15 USING THE REMOVABLE CROSSBOWS The Removabie Crossbows 36 67 can be used to 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 shown so that the arrows on the rings point toward the Crossbow Spacer Make sure the rings are pushed against the Crossbow Spacer ADJUSTING THE LEG DEVELOPER To adjust the height of the Leg Developer 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 the cable has been assembled corr
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