Weider WESY3924 User's Manual
Contents
1. 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 Attach the two Guard Plates 17 to the inside of the Backrest Frame 15 with four M4 x 16mm Screws 62 Orient the Backrest 14 as shown Attach the Backrest to the Backrest Frame 15 with four 1 4 x 45mm Button Head 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 Attach the two 10 pound Short Resistance Bar Caps 20 to the 10 pound Center Resistance Bar 44 with two M4 x 12mm Flat Head Screws 85 Using twelve M4 x 12mm Flat Head Screws 85 attach the two 10 pound Resistance Bar Caps 101 to the 10 pound Removable Resistance Bar 67 the two 20 pound Resistance Bar Caps 88 to the 20 pound Removable Resistance Bar 36 the four 80 pound Resistance Bar Caps 100 to the two 80 pound Resistance Bar 95 and the two 40 pound Resistance Bar Caps 79 to the 40 pound Resistance Bar 96 15 Locate the Fulcrum 18 on the Lat Tower 4 see the inset drawing Slide the Tray 35 onto the rods on the Fulcrum Make sure the Tray is ori ented as shown in the drawing Set the Resistance Bars into the Tray 35 in the following order the 10 pound Removable Resistance Bar2. LOGAN UT 84321 9813 Part No 217366 R0704A Printed in China 2004 ICON IP Inc
3. 36 67 slide them into the Tray 35 from the side shown so that the arrows on the rings point toward the Tray Make sure the rings are pushed against the Tray 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 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 re
4. Upright 3 with four M10 x 25mm Button Head Screws 87 and four M10 Lock Washers 68 Attach the Name Plate 89 to the Lat Tower 4 with two M4 x 16mm Screws 62 7 Press a 38mm Round Inner Cap 38 into each end of the Top Frame 10 Attach two Eyebolts 34 to the Top Frame 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 Attach the Top Frame 10 to the Lat Tower 4 with two M10 x 65mm Button Head Screws 70 two M10 Washers 75 and the Top Frame Cover 93 Make sure that the Eyebolts 34 are ori ented as shown in the inset drawing If they are not turn the Top Frame around and reat tach it Side View 8 Attach the Leg Lever Bumper 55 to the Front Leg 6 with an M4 x 19mm Screw 77 Press two 45mm Square Inner Caps 42 into the Leg Lever 7 Lubricate an M10 x 68mm Bolt 56 with grease Orient the Leg Lever 7 with the slot on the side shown Attach the Leg Lever to the Front Leg 6 with the Bolt and an M10 Nylon Locknut 76 Do not overtighten the Locknut the Leg Lever must be able to pivot easily 9 Attach two 8mm Metal Spacers 97 a 60mm Metal Spacer 39 and two Bearing Wheels 46 to one end of the Seat Carriage 12 with an M8 x 104mm Button Head Bolt 60 and an M8 Nylon J Locknut 65 as shown Make sure that the parts Attach second are oriented as shown in the inset drawing the fe set of
5. help you to achieve the spe cific 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 please call our Customer Service Department toll free at 1 877 992 5999 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is WESY39240 The serial number can be found on a decal attached to the resistance system see the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Top Frame Lat Tower High Pulley Fulcrum Knob Resistance Bars Upright Storage Knob Backrest Seat Leg Lever U Channel Low Pulley Base Plate Seat Knob ASSEMBLY l l 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 As you assemble the resistance system make ance system can be assembled successfully by sure all parts are oriented as shown in the draw 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 wr
6. warranty claims are made must be pre authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center products used for commercial or rental purposes or products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W
7. wheels Seat Knob not shown will not engage the gt here Bench Rail not shown if they are incorrectly oriented Do not overtighten the Locknut the Bearing Wheels must be able to roll easily Attach two Bearing Wheels not shown to the other end of the Seat Carriage 12 in the same manner 10 Attach the Seat Knob 45 to the Seat Carriage 12 with two M6 x 13mm Bolts 92 and two M6 Nylon Locknuts 69 Make sure that the slot in the Knob is aligned with the slot in the Seat Carriage as shown Orient the Seat 13 and the Seat Carriage 12 as shown Attach the Seat to the Seat Carriage with four 1 4 x 16mm Button Head Screws 82 11 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 8mm Metal Spacers 97 a 60mm Metal Spacer 39 and two Bearing Wheels 46 to the center holes in the Seat Carriage 12 with two M8 Flange Nuts 19 and the M8 x 114mm Axle 57 Make sure that the serrated edge of the Flange Nuts are against the Seat Carriage While a second person presses down on the Seat 13 hold the wheel assembly firmly against the bottom of the Bench Rail 5 and properly tighten the M8 Flange Nuts 19 Make sure that three threads are extending past the Nut and that the wide sides of all six Wheels 46 are pressed against the Bench Rail Engage the Seat Knob 45 into an adjustment hole in the Bench Rail 5 12 13 14
8. 67 the 20 pound Removable Resistance Bar 36 an 80 pound Resistance Bar 95 the 10 pound Center Resistance Bar 44 an this side 80 pound Resistance Bar 95 and the 40 pound Resistance Bar 96 Make sure the indicated rings are on the side shown and the arrows point toward the Tray Orient the Cover Plate 72 with the edges up Attach the Cover Plate to the Tray 35 with two M8 x 19mm Button Head Screws 86 16 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 8 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 17 Wrap the Long Cable 80 around a 90mm Pulley 28 Attach the Pulley and a Cable Trap 29 to the indicated M10 x 140mm Carriage Bolt 73 with an M10 Nylon Locknut 76 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley 18 Attach a Pulley Housing 94 to the indicated U channel on the 10 pound Center Resistance Bar 44 with an M10 x 102mm B
9. CATION 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 our Customer Service Department toll free at 1 877 992 5999 Monday through Friday 6 a m until 6 p m Mountain Time to order a free replacement decal Apply the decal in the location shown Keep hands 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 CrossBar by WEIDER is a trademark of ICON IP Inc 2 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 M
10. Head Screw 70 M10 x 68mm Bolt 56 M10 x 66mm Carriage Bolt 83 M10 x 72mm Bolt 64 M10 x 78mm Bolt 81 e M10 x 91mm Bolt 90 M10 x 103mm Bolt 66 M8 x 104mm Button Head Bolt 60 M10 x 102mm Button Head Bolt 24 E KW M6 x 13mm Bolt 92 AN M8 x 114mm Axle 57 n M4 x 12mm Flat Head Screw 85 M10 x 113mm Button Head Bolt 40 H M4 x 5mm Screw 104 M10 x 140mm Carriage Bolt 73 PART LIST Model No WESV39240 Key No Qty OONOOMkhOoONnN 54 NNN WVZ AANAND D N MMI AH AH AH a AV a O N A dd NWNAHNHNOHH HNN WNP Description Base Base Plate Upright Lat Tower Bench Rail Front Leg Leg Lever M4 x 5mm Screw Large Plastic Foot Top Frame Cross Tube Seat Carriage Seat Backrest Backrest Frame Backrest Cap Guard Plate Fulcrum M8 Flange Nut 10 pound Short Resistance Bar Cap High Pulley Housing Swivel Arm Right Grip Tape M10 x 102mm Button Head Bolt Arm Bushing Foam Pad Front Leg Foot 90mm Pulley Cable Trap Storage Knob Wheel Leg Lever Cable Short Cable Eyebolt Tray 20 pound Removable Resistance Bar Fulcrum Bushing 38mm Round Inner Cap 60mm Metal Spacer M10 x 118mm Button Head Bolt 38mm x 102mm Inner Cap 45mm Square Inner Cap Fulcrum Knob 10 pound Center R
11. Model No WESY39240 Serial No Write the serial number in the space above for future reference Serial Number Decal under seat QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts we will guarantee complete satis faction through direct assis tance from our factory TO AVOID DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our customer hot line will provide immediate assistance free of charge CUSTOMER HOT LINE 1 877 992 5999 Mon Fri 6 a m 6 p m MST 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference by WEIDER www crossbarfitness com TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS isa a e che cre Ona eae E a oe orn aon eon ne 3 BEFORE YOU BEGIN iii tata dat E a E RR RR A ae 4 ASSEMBLY iii ee A hae bee ae EEE EE A ee areas Sa A a E 5 ADJUSTMENTS 0 ie Mage eect atu a EA E hale ia 13 CABLE DIAGRAM coo i Obes id ele kartia ee Enie TN e e 16 EXERCISE GUIDELINES isse sia hades l eed ad eee wa ee pine Raa ee RNA 17 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY ili sa ee l ot io e arie Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the center of this manual Remove the PART IDENTIFI
12. ake sure that all parts are properly tight ened each time the resistance system is used 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 top frame is not designed to be used for pull up exercises Do not hang on the top frame The resistance system is designed to sup port 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 CrossBar by WEI DER Power Pak Do not use the resistance system with any other type of resistance When adding resistance both ends of the crossbars must rest under the two U chan nels Add and remove crossbars from the U channels one crossbar 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 crossbars from the U channels while the end of the long cable is pulled out Always adjust the crossbar assembly to the
13. are tipped on their sides 2 Attach a Wheel 31 to the outside of the Base 1 with an M10 x 78mm Bolt 81 three M10 Washers 75 and an M10 Nylon Locknut 76 Do not overtighten the Locknut the Wheel must be able to turn easily Attach the other Wheel not shown in the same manner 3 Press a 38mm x 102mm 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 M10 x 140mm Carriage Bolts 73 tvo M10 Washers 75 and two M10 Nuts 47 Do not insert a bolt into the upper hole in the Foot Plate yet 4 Press a 38mm x 76mm 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 38mm x 76mm Inner Cap 99 into the end of the Bench Rail 5 Attach the Bench Rail 5 with the hook on the bottom to the Front Leg 6 with two M10 x 53mm Carriage Bolts 61 and two M10 Nylon Locknuts 76 5 Lubricate the M10 x 103mm Bolt 66 with grease Attach the Bench Rail 5 to the Upright 3 with the Bolt and an M10 Nylon Locknut 76 Do not overtighten the Locknut the Bench Rail must be able to pivot easily Insert the bolt through this hole Tighten the Storage Knob 30 into the Upright 3 and the Bench Rail 5 Lubricate 6 Attach the Lat Tower 4 to the
14. attach the Handle to the Short Cable 33 with a Cable Clip 51 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 optional lat bar to the Short Cables 33 with two Cable Clips Note A lat bar is an optional accessory for the resistance system To purchase a lat bar call our Customer Service Department toll free at 1 877 992 5999 and ask for model number WEMC0554 ADJUSTING THE RESISTANCE To add resistance hold a U channel on the 10 pound Center Resistance Bar 44 firmly and push the end of a resistance bar under it Repeat with the other end of the resistance bar If more resistance is needed add one resistance bar at a time Note When adding resistance always start with the heaviest resistance bar to be used and finish with the lightest resistance bar When removing resistance bar from the U channels start with the lightest resist ance bar and finish with the heaviest Note The resistance system uses progressive resist AWARNING When adding resist ance make sure that both ends of the resist ance bar rest under the two U channels The rings on the Removable Resistance Bars 36 67 must be pushed against the Tray 35 Do not add or remove resistance bar from the U channels while an end of the Long Cable 80 is pulled out ance As the resistance bar begin to bend th
15. e amount of resistance will increase gradually As the resistance bar 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 1 877 992 5999 and asking for model number WEMC0642 100 Pound Power Pak or WEMC0942 200 Pound Power Pak 14 ADJUSTING THE BACKREST The Backrest 14 can be used in a level position or one of three inclined positions To use the Backrest in a level position secure the Seat Carriage 12 to the adjustment hole in the Bench Rail 5 next to the Front Leg 6 see ADJUSTING THE SEAT on page 13 To use the Backrest 14 in an inclined position secure the Seat Carriage 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 l Leg Lever Cable 32 onto the hook on the bottom of Resistance the Bench Rail 5 Make sure that the Seat 13 is in Bars the position closest to the Front Leg 6 see ADJUST ING THE SEAT on page 13 Next remove the TORA Storage Knob 30 from the Upright 3 Lift the Front U Channel Leg toward the Top Frame 10 and tighte
16. ect to change without notice See the back cover of the user s manual for information about ordering replacement parts EXPLODED DRAWING Model No WESY39240 R0704A 24 74 9474 ab O Pb e cys 76 ce a a 76 74 GA A 4 28 la 74 ORDERING REPLACEMENT PARTS To order replacement parts simply call our Customer Service Department toll free at 1 877 992 5999 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be pre pared to give the following information The MODEL NUMBER of the product WESY39240 The NAME of the product CrossBar by WEIDER ATLAS resistance system The SERIAL NUMBER of the product see the front cover of this manual The KEY NUMBER and DESCRIPTION of the part s see the PART LIST and EXPLODED DRAWING in the center of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions ICON warrants the resistance bars for the lifetime of the product Shipping of the resistance bars is not covered ICON warrants all other parts for five 5 years from the date of purchase Labor is covered for one 1 year This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which
17. enches l and the follow time Most people find that bv setting aside plentv ing tools not included are required for assem of time assembly will go smoothly biv ings Two adjustable wrenches ED 10 Before beginning assembly carefully read the 3 following information and instructions One rubber mallet One standard screwdriver Assembly requires two persons Place all parts in a cleared area and remove the One Phillips screwdriver packing materials Do not dispose of the packing materials until assembly is completed Lubricant such as grease or petroleum jelly and soapy water For help identifying small parts use the PART IDENTIFICATION CHART Note Some small parts may have been pre attached for shipping If a part is not in the parts bag check to see if it has been pre attached Assembly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches Before beginning assembly make sure that you have read and understand the informa tion in the box above Press two 38mm x 50mm Inner Caps 98 into the Base 1 Attach two Plastic Feet 53 and two Large Plastic Feet 9 to the Base 1 with four M4 x 16mm Screws 62 Attach the Upright 3 to the Base 1 with two M10 x 66mm Carriage Bolts 83 two M10 x 72mm Bolts 64 and four M10 Nylon Locknuts 76 as shown Note This step will be easier if the Upright and Base
18. esistance Bar Seat Knob Bearing Wheel M10 Nut Leg Press Strap Handle Ankle Strap Cable Clip 26mm Spacer Plastic Foot 25mm Square Inner Cap Key No Qty I ANSGNNNDH iii AAN ANNO ANN ANAL ANNAN DAN ANNAN DANS R0704A Description Leg Lever Bumper M10 x 68mm Bolt M8 x 114mm Axle 1 4 x 45mm Button Head Screw M8 Washer M8 x 104mm Button Head Bolt M10 x 53mm Carriage Bolt M4 x 16mm Screw M10 x 60mm Bolt M10 x 72mm Bolt M8 Nylon Locknut M10 x 103mm Bolt 10 pound Removable Resistance Bar M10 Lock Washer M6 Nylon Locknut M10 x 65mm Button Head Screw M10 x 42mm Button Head Bolt Cover Plate M10 x 140mm Carriage Bolt Pivot Bushing M10 Washer M10 Nylon Locknut M4 x 19mm Screw 19mm Round Inner Cap 40 pound Resistance Bar Cap Long Cable M10 x 78mm Bolt 1 4 x 16mm Button Head Screw M10 x 66mm Carriage Bolt Fulcrum Endcap M4 x 12mm Flat Head Screw M8 x 19mm Button Head Screw M10 x 25mm Button Head Screw 20 pound Resistance Bar Cap Name Plate M10 x 91mm Bolt Retainer Ring M6 x 13mm Bolt Top Frame Cover Pulley Housing 80 pound Resistance Bar 40 pound Resistance Bar 8mm Metal Spacer 38mm x 50mm Inner Cap 38mm x 76mm Inner Cap 80 pound Resistance Bar Cap 10 pound Resistance Bar Cap Left Grip Tape User s Manual Exercise Guide Exercise Manual Exercise Decal Large Allen Wrench Small Allen Wrench Note indicates a non illustrated part Specifications are subj
19. 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 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 showi
20. horizontal position and make sure the ful crum knob is secure before using the resist ance system Make sure the rings on the crossbars are pushed against the tray 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 the resistance sys tem is used Make 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 Replace all cables at least every two years If you feel pain or dizziness while exercising stop immediately and begin cooling down 4 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 ICON 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 CrossBar by WEIDER ATLAS resistance system The resistance system offers a selection of stations designed to devel op 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
21. k 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 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 TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXERCISE RESISTANCE SETS REPS mA A o o E o A o cr wo A a 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 i
22. le 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 Esa ends of the Leg Lever Cable 32 to the ends of the d SS 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 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
23. n assembly The number in parentheses below each drawing is the key number of the part from the PART LIST on the reverse side of this page Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been pre attached O O M6 Nylon Locknut 69 M8 Flange Nut 19 M10 Nut 47 M10 Lock Washer 68 O l O 7 e 19mm Round Inner Cap 78 M8 Nylon Locknut 65 M10 Nylon Locknut 76 M8 Washer 59 pl 38mm x 50mm Inner Cap 98 M10 Washer 75 SA N 38mm Round Inner Cap 38 A 45mm Square Inner Cap 42 38mm x 76mm Inner Cap 99 i 25mm Square Inner Cap 54 38mm x 102mm Inner Cap 41 M10 x 53mm Carriage Bolt 61 a M10 x 60mm Bolt 63 B 1 4 x 45mm Button Head Screw 58 B M10 x 42mm Button Head Bolt 71 M10 x 25mm Button Head Screw 87 E 1 4 x 25mm Screw 108 C M4 x 19mm Screw 77 am M8 x 19mm Button Head Screw 86 CI 1 4 x 16mm Button Head Screw 82 M4 x 16mm Screw 62 TL 1 4 x 12mm Flat Head Screw 107 M10 x 65mm Button
24. n the Storage Knob into the side of the Upright and the Bench Rail Remove all of the resistance bars from the U channels on the 10 pound Center Resistance Bar 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 resistance bar assembly vertically and engage the Fulcrum Knob into the fulcrum on the Lat Tower 4 Note Storing the resistance bars vertically will prolong the life of the resistance bars 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 the Leg Lever 7 pinch your hands when you tilt the system back AWARN ING make sure that all of the resistance bars are removed from the U channels before moving the resistance bar assembly to the stored position Make sure that the resistance bar assembly is in the horizontal position and that the Storage Knob 30 is in place and fully tightened each time the resistance system is used 15 USING THE REMOVABLE RESISTANCE BARS The Removable Resistance Bars 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 Resistance Bar pull it out of the Tray 35 To replace the Removable Resistance Bars
25. ng 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 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 bac
26. ough 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 22 into the welded tube on the Cross Tube 11 Secure the Swivel Arm with an M4 x 5mm Screw 8 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 23 24 25 26 27 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 an M10 x 60mm Bolt 63 and an M10 Nylon Locknut 76 Attach a 90mm Pulley 28 inside of the hole in the Front Leg 6 with an M10 x 91mm Bolt 90 two 26mm Spacers 52 two M10 Washers 75 and an M10 Nylon Locknut 76 Make sure that 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 an M10 x 42mm Button Head Bolt 71 and an M10 Nylon Locknut 76 Repeat this step with the other Short Cable 33 Slide
27. sistance 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 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 e 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
28. the four Foam Pads 26 onto the tubes on the Front Leg 6 and the Leg Lever 7 Press four 19mm Round Inner Caps 78 into the ends of the tubes 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 Make 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 the resistance system is used 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 resistance bar can be cleaned with a vinyl and rubber protectant available at an automotive or department store ATTACHING THE HIGH PULLEYS AND LEG LEVER To use a high pulley slide the hook on the High Pulley Housing 21 onto the Eyebolt 34 Attach the end of the Short Cab
29. utton 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 10 19 Wrap the Long Cable 80 under a 90mm Pulley 20 21 22 28 as shown Attach the Pulley and a Cable Trap 29 to the Upright 3 with an M10 x 113mm Button Head Bolt 40 and an M10 Nylon Locknut 76 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley Attach a Pulley Housing 94 to the indicated U channel on the 10 pound Center Resistance Bar 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 Wrap the Long Cable 80 around a 90mm Pulley 28 Attach the Pulley and a Cable Trap 29 to the indicated M10 x 140mm Carriage Bolt 73 with an M10 Nylon Locknut 76 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley Make sure there are no Resistance Bar not shown under the U channels on the 10 pound Center Resistance Bar not shown Have a sec ond person pull on the Long Cable 80 to create slack in the Cable Insert the end of the Long Cable 80 thr
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