Weider MAX 15395 User's Manual
Contents
1. O Registered Trademark Trademark SM Service Mark of Sears Roebuck and Co Marca Registrada Marca de F brica SM 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 will 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 Part No 191749 R1202B Printed in USA O 2002 Sears Roebuck and Co2. with Cable Clips 51 Attach the Leg Press Strap not shown to both ends of the Long Cable or the optional lat bar to the Short Cables 33 with two Cable Clips Note A lat bar is an optional accessory for the CrossBow by WEIDER To purchase a lat bar call our Customer Service Department toll free at 1 800 999 3756 and ask for model number WEMC04420 ADJUSTING THE RESISTANCE To add resistance hold a U channel on the 10 Pound Center Crossbow 44 firmly and push the end of a crossbow under it Repeat with the other side 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 AWARNING When adding resist ance make sure that both ends of the cross bow rest under the two U channels The rings on the Removable Crossbows 36 67 must be pushed against the Crossbow Spacer 35 Do not add or remove crossbows from the U channels while the end of the Long Cable 80 is pulled out 80 Note The CrossBow by WEIDER uses progressive resistance As the crossbows begin to bend the amount of resistance will increase gradually As the crossbows bend further the resistance will increase rapidly Additional resistance can be added to the CrossBow by WEIDER resistance
3. sure that the cables remain on the pul leys at all times If the cables bind as you are exercising stop immediately and make sure that the cables are on the pulleys If you feel pain or dizziness while exercising stop immediately and begin cooling down A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using Sears assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Thank you for selecting the innovative CrossBow by WEIDER resistance system The resistance 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 system 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 64 in Depth 80 in 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 153950 The serial number can be found on a decal attached to the resist ance system see
4. 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 ADJUSTING THE BACKREST The Backrest 14 can be used in a level position or any 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 Leg 6 see ADJUSTING THE SEAT on page 13 To use the Backrest 14 in an inclined position secure the Seat Frame 12 to one of the other three adjustment holes in the Bench Rail 5 Rest the Backrest against the Upright 3 For row exercises remove the Backrest 14 Hold the Backrest vertically over the Seat 13 and lift the rod out of the slot in the Seat Carriage 12 see the inset drawing 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 lo
5. 10 to the Lat Tower 4 with two 3 8 x 3 Button Head Bolts 70 two 3 8 Washers 75 and the Crossbar Cover 93 Be sure that the Eyebolts 34 are oriented as shown in the inset drawing If they are not turn the Lat Tower Crossbar around and reattach it Side View 8 Attach the Leg Lever Bumper 55 to the Front Leg 6 with a 8 x 3 4 Tek Screw 62 Lubricate Press two 1 3 4 Square Inner Caps 42 into the Leg Lever 7 Lubricate a 3 8 x 2 3 4 Button Head Bolt 64 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 a 3 8 Nylon Locknut 76 Do not overtighten the Nylon Locknut the Leg Lever must be able to pivot easily 9 10 11 Attach two 34 Metal Spacers 97 a 2 3 Metal Spacer 39 and two Bearing Wheels 46 to one end of the Seat Carriage 12 with a 5 16 x 4 Bolt 60 and a 5 16 Nylon Jamnut 65 as shown Make sure the parts are oriented as shown in the inset drawing the Seat Knob not shown will not engage the Bench Rail not shown if they are incorrectly oriented Do not overtighten the Jamnut 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 Attach the Seat Knob 45 to the Seat Carriage 12 with two 8 32 x 1 2 Machine Screws 92 and two 8 32 Nylon Locknuts 69 Be s
6. 22 into the welded tube on the Cross Tube 11 Secure the Swivel Arm with a 8 x 3 8 Screw 24 Wrap the Long Cable 80 around a 90mm Pulley 28 Attach the Pulley inside of the Swivel Arm 22 with a 3 8 x 1 1 2 Button Head Bolt 71 and a 3 8 Nylon Jamnut 103 11 24 25 26 27 28 Locate the Leg Lever Cable 32 which has two ends that are the same length and a third end that is longer Route the longest end of the Leg Lever Cable 32 through the hole in the Front Leg 6 and attach it inside of the hole in the Leg Lever 7 with a 3 8 x 2 1 4 Button Head Bolt 63 and a 3 8 Nylon Locknut 76 Attach a 90mm Pulley 28 inside of the hole in the Front Leg 6 with a 3 8 x 3 3 4 Bolt 90 two 3 8 x 1 Spacers 52 two 3 8 Washers 75 and a 3 8 Nylon Jamnut 103 Be sure the Pulley is above the Leg Lever Cable 32 Slide the two free ends of the Leg Lever Cable 32 onto the hook welded to the bottom of the Bench Rail 5 Locate the two Short Cables 33 Wrap one of the Cables around a 90mm Pulley 28 Attach the Pulley to a High Pulley Housing 21 with a 3 8 x 1 1 2 Button Head Bolt 71 and a 3 8 Nylon Jamnut 103 Repeat this step with the other Short Cable 33 Slide the four Foam Pads 26 onto the tubes on the Front Leg 6 and the Leg Lever 7 Press four 1 1 4 Round Inner Caps 78 into the ends of the tubes Make sure
7. 8 Washers 75 and two 3 8 Jamnuts 57 4 Pressa 1 1 2 x 3 Inner Cap 99 into the 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 the back Press a 1 1 2 x 3 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 3 8 x 2 Carriage Bolts 61 and two 3 8 Nylon Jamnuts 103 5 Lubricate a 3 8 x 4 Bolt 66 with grease Attach the Bench Rail 5 to the Upright 3 with the Bolt and a 3 8 Nylon Jamnut 103 Do not over tighten the Nylon Jamnut the Bench Rail must be able to pivot easily SEN he por through this hole Tighten the Storage Knob 30 into the Upright 3 and the Bench Rail 5 Lubricate 6 Have a second person hold the Lat Tower 4 so that the holes in the back line up with the holes in the Upright 3 Attach the Lat Tower to the Upright with four 3 8 x 1 Button Head Bolts 87 Attach the Name Plate 89 to the Lat Tower 4 with two 8 x 1 2 Tek Screws 56 7 Press a 1 1 2 Round Inner Cap 38 into each end of the Lat Tower Crossbar 10 Attach two Eyebolts 34 to the Lat Tower Crossbar 10 with two 5 16 Washers 59 and two 5 16 Nylon Jamnuts 65 Do not overtight en the Jamnuts the Eyebolts must be able to rotate freely Attach the Lat Tower Crossbar
8. Inner Cap 38 Va N 1 1 4 Round Inner Cap 78 1 Square Inner Cap 54 J E I a fC 1 3 4 Square Inner Cap 42 i 4 a ad j 1 1 2 x 2 1 2 Inner Cap 41 N C J kini 3 N a 2 Square Inner Cap 98 1 1 2 x 3 Inner Cap 99 PART LIST Model No 831 153950 Key No Qty OONODARWNM NONAAN2 202 NN 00N NN N 03 AANDNNNININ PD a a a A dA dA Ai 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 Guard Plate Crossbow Fulcrum 5 16 Hex Serrated Flange Nut 10 Pound Short Crossbow Cap High Pulley Housing Swivel Arm Grip Tape 8 x 3 8 Screw Arm Bushing Foam Pad Front Leg Foot 90mm Pulley Pulley Guard Storage Knob Wheel Leg Lever Cable Short Cable Eyebolt Crossbow Spacer 20 Pound Removable Crossbow Fulcrum Bushing 1 1 2 Round Inner Cap 2 3 Metal Spacer 3 8 x 4 1 2 Button Head Bolt 1 1 2 x 2 1 2 Inner Cap 1 3 4 Square Inner Cap Fulcrum Knob 10 Pound Center Crossbow Seat Knob Bearing Wheel 5 16 x 4 69 All thread Bolt Leg Press Strap Short Handle Ankle Strap Cable Clip 3 8 x 1 Spacer
9. Model No 831 153950 Serial No Write the serial number in the CRESSS BOW by WEIDER space above for future reference RESISTANCE SYSTEM EXERCISER User s Manual Serial Number Decal under seat va s Visit our Web site www TheCrossBow com 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference Sears Roebuck and Co Hoffman Estates IL 60179 TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS cis baii ira dc ee ead dene any 3 BEFORE YOU BEGIN zre sia ni di dora lara da RE II OA a ae a iia 4 ASSEMBLY 45555 asana AR a AA AAA A A A Et 5 ADJUSTMENTS sci ia a a a ia I A dd E ESA ag e on 13 CABLE DIAGRAM dicii rociado td dae did 16 EXERCISE GUIDELINES cuado iaa e EI Aaa avin ae E e SAE a nah 17 ORDERING REPLACEMENT PARTS 00 00 cece eee eee eee a eee eee eee ara Back Cover WARRANTY luo a beat kala ere ott eller oie a ake in OR A A bk ale A Re 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 Keep ha
10. Plastic Foot 1 Square Inner Cap Key No Qty 55 56 57 58 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 Se FR RO HE H NAFAGQNNANND ANNANAA ANANHNNANANANTYVANADNNN ABWDRO DANNNANDA R1202B Description Leg Lever Bumper 8 x 1 2 Tek Screw 3 8 Jamnut 1 4 x 1 3 4 Bolt 5116 Washer 5 16 x 4 Bolt 3 8 x 2 Carriage Bolt 8 x 3 4 Tek Screw 3 8 x 2 1 4 Button Head Bolt 3 8 x 2 3 4 Button Head Bolt 5 16 Nylon Jamnut 3 8 x 4 Bolt 10 Pound Removable Crossbow Long Handle 8 32 Nylon Locknut 3 8 x 3 Button Head Bolt 3 8 x 1 1 2 Button Head Bolt Crossbow Cover Plate 3 8 x 5 1 2 Carriage Bolt Pivot Bushing 3 8 Washer 3 8 Nylon Locknut 8 x 1 1 2 Bolt 1 1 4 Round Inner Cap 40 Pound Crossbow Cap Long Cable 3 8 x 4 1 4 Bolt 1 4 x 3 4 Bolt 3 8 x 2 3 4 Carriage Bolt 1 4 Washer 8 x 1 2 Flat Head Screw 5 16 x 3 4 Button Head Screw 3 8 x 1 Button Head Bolt 20 Pound Crossbow Cap Name Plate 3 8 x 3 3 4 Bolt Retainer Ring 8 32 x 1 2 Machine Screw Crossbar Cover Pulley Housing 80 Pound Crossbow 40 Pound Crossbow 34 Metal Spacer 2 Square Inner Cap 1 1 2 x 3 Inner Cap 80 Pound Crossbow Cap 10 Pound Crossbow Cap Large Plastic Foo
11. all parts may have been pre attached 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 Dl 3 8 x 2 3 4 Button Head Bolt 64 3 8 x 2 3 4 Carriage Bolt 83 3 8 x 2 1 4 Button Head Bolt 63 3 8 x 3 Button Head Bolt 70 3 8 x 2 Carriage Bolt 61 3 8 x 3 3 4 Bolt 90 1 4 x 1 3 4 Bolt 58 5 16 x 4 Bolt 60 3 8 x 1 1 2 Button Head Bolt 71 3 8 x 4 Bolt 66 3 8 x 1 Button Head Bolt 87 3 8 x 4 1 4 Bolt 81 1 4 x 3 4 Bolt 82 3 8 x 4 1 2 Button Head Bolt 40 IN Cc 8 x 3 4 Tek Screw 62 5 16 x 4 69 All thread Bolt 47 3 8 x 5 1 2 Carriage Bolt 73 OE 3 8 Nylon Locknut 76 3 8 Nylon Jamnut 103 5 16 Washer 59 3 8 Washer 75 O Peen 3 8 Jamnut 57 5 16 Nylon Jamnut 65 8 32 x 1 2 dl O Machine Screw 92 N 5 16 Hex Serrated Y O E Flange Nut 19 8 x 3 8 Screw 24 8 32 Nylon Locknut 69 8 x 1 2 Tek Screw 56 O 8 x 1 2 Flat Head Screw 85 3 8 x 1 Spacer 52 1 1 2 Round
12. 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 SD Gi NS 18 Date MONDAY EXERCISE RESISTANCE SETS REPS Y y TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXERCISE RESISTANCE SETS REPS we dr __ __ud0 v CE CL o o E o A o wo A a TI o y THURSDAY AEROBIC EXERCISE Date E A sers mers A A ARA A TT 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 Find the quantity of each part on the PART LIST Note Some sm
13. 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 ADJUSTING THE SEAT The Seat 13 can be secured in any of four positions on the Bench Rail 5 To move the Seat pull the Seat Knob 45 out as far as it will go and slide the Seat to the desired position Engage the Seat Knob into an adjustment hole in the Bench Rail Note It may be necessary to lift up on the Seat in order to engage the Seat Knob To perform row exercises the leg press strap must be 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 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
14. d 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 toward the Spacer Reattach the Crossbow Cover Plate 72 with the edges up to the Crossbow Spacer 35 with two 5 16 x 3 4 Button Head Screws 86 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 Be 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 a 8 x 3 8 Screw 24 Wrap the Long Cable 80 around a 90mm Pulley 28 Attach the Pulley inside of the Swivel Arm 22 with a 3 8 x 1 1 2 Button Head Bolt 71 and a 3 8 Nylon Jamnut 103 Wrap the Long Cable 80 around a 90mm Pulley 28 Attach the Pulley and a Pulley Guard 29 to the indicated 3 8 x 5 1 2 Carriage Bolt 73 with a 3 8 Nylon Locknut 76 Be sure the flat edge of the Pulley Guard is on the side shown Attach a Pulley Housing 94 to the indicated U channel on the 10 Pound Center Crossbow 44 with a 3 8 x 4 Bolt 66 and a 3 8 Nylon Locknut 76 Wrap the Long Cable 80 around a 90mm Pulley 28 Attach the Pulley inside of the Pull
15. ertion stage of each repetition should last about half as long as the return stage 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 e 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 equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move MUSCLE CHART Sternomastoid neck Pectoralis 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 S lt CHHIO VOZErACFIONMOO00O gt slowly as you stretch
16. ey Housing 94 with a 3 8 x 1 1 2 Button Head Bolt 71 and a 3 8 Nylon Jamnut 103 this side 10 20 21 22 23 Wrap the Long Cable 80 under a 90mm Pulley 28 as shown Attach the Pulley and a Pulley Guard 29 to the Upright 3 with a 3 8 x 4 1 2 Button Head Bolt 40 and a 3 8 Nylon Locknut 76 Be 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 a 3 8 x 4 Bolt 66 and a 3 8 Nylon Locknut 76 Wrap the Long Cable 80 around a 90mm Pulley 28 Attach the Pulley inside of the Pulley Housing 94 with a 3 8 x 1 1 2 Button Head Bolt 71 and a 3 8 Nylon Jamnut 103 Wrap the Long Cable 80 around a 90mm Pulley 28 Attach the Pulley and a Pulley Guard 29 to the indicated 3 8 x 5 1 2 Carriage Bolt 73 with a 3 8 Nylon Locknut 76 Be sure the flat edge of the Pulley Guard is on the side shown 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 Be sure the Cable is on the indicated side of the welded rod in the Swivel Arm Insert the Swivel Arm
17. h a 48 x 3 4 Tek Screw 62 Attach the two Guard Plates 17 to the inside of the Backrest Frame 15 with four 8 x 1 2 Tek Screws 56 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 1 4 x 1 3 4 Bolts 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 Attach the two 10 Pound Short Crossbow Caps 20 to the 10 Pound Center Crossbow 44 with two 8 x 1 2 Flat 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 with ten 8 x 1 2 Flat Head Screws 85 4 7 7 16 17 18 19 Locate the Crossbow Spacer 35 on the Lat Tower 4 see the inset drawing Remove the two preassembled 5 16 x 3 4 Button Head Screws 86 and the Crossbow Cover Plate 72 from the Crossbow Spacer Set the Crossbows into the Crossbow Spacer 35 in the following order the 10 Pound Removable Crossbow 67 the 20 Pound Removable Crossbow 36 an 80 Pound Crossbow 95 the 10 Poun
18. nds and fingers clear of this area e Misuse of this product may result in serious injury e Read user s manual and follow all warnings and operating instructions prior to use e Do not allow children on or around machine e Replace label if damaged illegible or removed IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read the following important precautions before using the resistance system 1 10 11 Read all instructions in this manual before using the resistance system Use the resist ance system only as described in this manual It is the responsibility of the owner to ensure that all users of the resistance system are adequately informed of all precautions The resistance system is intended for home use only Do not use the resistance system in any commercial rental or institutional setting Use the resistance system only on a level surface Cover the floor beneath the resist ance system to protect the floor Make sure that all parts are properly tight ened each time you use the resistance sys tem Replace any worn parts immediately Keep children under 12 and pets away from the resistance system at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising The lat tower crossbar is not designed to be used for pull up exercises Do not hang on the crossbar The resistance system is designed to sup po
19. ong Cable 80 Use the diagram to make sure that 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 16 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
20. osen 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 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 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 AWARNING Be sure that all of the crossbows are removed from the U channels before moving the crossbow assembly to the stored position Make sure that the crossbow assembly is in the horizontal position and that the Storage Knob 30 is in place and fully tightened each time you use the resistance system 15 USING THE REMOVABLE CROSSBOWS The Removable 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 Spacer Make sure the rings are pushed against the Spacer CABLE DIAGRAM The cable diagram shows the proper routing of the L
21. repetitions as possible without discomfort Rest for 1 minute after each set Work your muscles by com pleting more sets rather than by using high amounts of 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
22. rt a maximum user weight of 300 pounds Pull on the low pulley cable only while sitting on the bench or standing on the base plate Pull on the high pulley cables only while sit ting on the bench with the seat in one of the three positions closest to the upright base or while standing on the base plate 12 13 14 15 16 17 18 19 20 The resistance system is designed to be used with the included resistance and the resistance included with a CrossBow by WEI DER Power Pak Do not use the resistance system with any other type of resistance When adding resistance both ends of the crossbows must rest under the two U channels Add and remove crossbows from the U channels one crossbow at a time Keep clear of the area around the U chan nels while the resistance system is in use Do not add or remove crossbows from the U channels while the end of the long cable is pulled out Always adjust the crossbow assembly to the horizontal position and make sure the ful crum knob is secure before using the resist ance system Make sure the rings on the crossbows are pushed against the crossbow spacer before using the resistance system If you purchase the optional lat bar always disconnect it from the short cables when per forming an exercise that does not require it Make sure the storage knob is in place and fully tightened each time you use the resist ance system Make
23. t 3 8 Nylon Jamnut User s Manual Exercise Guide Exercise Decal Allen Wrench Allen Wrench Note indicates a non illustrated part Specifications are subject to change without notice If a part is missing call toll free 1 800 999 3756 See the back cover of the user s manual to order replacement parts EXPLODED DRAWING Model No 153950 R1202B 65 66 74 9474 4 0 719 4 76 SIT 1 Get it fixed at your home or ours 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 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 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 Para pedir servicio de reparaci n a domicilio y para ordenar piezas 1 888 SU HOGARS 1 888 784 6427 SEARS
24. 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 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 into 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
25. 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 Fulcrum Knob Crossbows Upright Backrest Seat Leg Lever U Channel Storage Knob Low Pulley Base Plate Seat Knob ASSEMBLY lt Tighten all parts as you assemble them unless Make Things Easier for Yourself instructed to do otherwise This manual is designed to ensure that the resist ance system can be assembled successfully by most people However it is important to realize that the versatile resistance system has many parts and that the assembly process will take The included Allen wrenches and the follow time Most people find that by setting aside plenty ing tools not included are required for assem of time assembly will go smoothly bly As you assemble the resistance system make sure all parts are oriented as shown in the draw ings Before beginning assembly carefully read the Toad stable wrenches following information and instructions One rubber mallet Assembly requires two persons One standard screwdriver e 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 soap
26. ure 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 four 1 4 x 3 4 Bolts 82 Pull out the Seat Knob 45 as far as it will go and set the Seat Carriage 12 on the Bench Rail 5 Loosely attach two 34 Metal Spacers 97 a 2 3 Metal Spacer 39 and two Bearing Wheels 46 to the center holes in the Seat Carriage 12 with two 5 16 Hex Serrated Flange Nuts 19 and the 5 16 x 4 69 All thread Bolt 47 Make sure the parts are oriented as shown in the inset draw ing Make sure that the serrated edge of the Flange Nuts are against the Seat Carriage and that three threads are extending past the Nut While a second person presses down on the Seat 13 hold wheel assembly firmly against the bot tom of the Bench Rail 5 and properly tighten the 5 16 Hex Serrated Flange Nuts 19 Make sure that the wide sides of all six Wheels 46 are pressed against the Bench Rail Do not over tighten the Nuts the Bearing Wheels must be able to roll easily Engage the Seat Knob 45 into an adjustment hole in the Bench Rail 5 Attach second set of wheels here 12 13 14 15 Press two 1 Square Inner Caps 54 into the indi cated end of the Backrest Frame 15 Attach a Plastic Foot 53 to the Backrest Frame 15 wit
27. what is wrong before continuing Remember that adequate rest and a proper diet are important 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 requires 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 ex
28. y 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 Before beginning assembly make sure that you have read and understand the informa tion in the box above Press two 2 Square Inner Caps 98 into the Base 1 Attach two Plastic Feet 53 and two Large Plastic Feet 102 to the Base 1 with four 8 x 3 4 Tek Screws 62 Attach the Upright 3 to the Base 1 with two 3 8 x 2 3 4 Carriage Bolts 83 two 3 8 x 2 3 4 Button Head Bolts 64 and four 3 8 Nylon Locknuts 76 as shown Note This step 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 a 3 8 x 4 1 4 Bolt 81 three 3 8 Washers 75 and a 3 8 Nylon Jamnut 103 Do not overtighten the Nylon Jamnut the Wheel must be able to turn easily Attach the other Wheel not shown in the same manner 3 Pressa 1 1 2 x 2 1 2 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 Cross Tube to the Upright 3 with two 3 8 x 5 1 2 Carriage Bolts 73 two 3
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