Weider WESY5983 User's Manual
Contents
1. Leg Lever Seat ASSEMBLY 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 e As you assemble the resistance system make sure all parts are oriented as shown in the draw ings Before beginning assembly carefully read the Tad following information and instructions One rubber mallet e 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 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 Before beginning a2. Model No WESY59832 Serial No Write the serial number in the space above for future reference by WEIDER Serial Number Decal under seat AD VAN 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 A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference www TheCrossBow com TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS pede cedar ede Ona nn a ee oe ee ee eon ee 3 BEFORE YOU BEGIN ocd 5 a age 4 ASSEMBLY rci eee rie eee ee ee Pee Cha eae Ga a ede 8 EEE Pe ee eG eae ae 5 PD IWS TIVE NT Sree sic E EEEN N Aa AS 13 CABLE DIAGRAM 489 beads ede obese Obi eee ee ee eae Ei
3. Orient the Front Leg 6 as shown Attach the Front Leg to the Bench Rail 5 with the Rail Bracket 105 four 5 16 x 1 Button Screws 46 and four 5 16 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 the Seat Backing 9 as shown Attach the Seat and the Seat Backing to the Seat Carriage 12 with four M6 x 16mm Screws 82 6 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 Thread the Hook 104 into the bottom of the Bench Rail 5 Do not overtighten the Hook or the Bench Rail will be difficult to assemble in step 7 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 8 x 3 4 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 V pulley to the Front Leg 6 with a 3 8 x 4 1 4 Bolt 81 anda 3 8 Nylon Locknut 76 Slide the other two ends of the Cable onto the H
4. 16 Washer 59 3 8 Washer 75 e L 3 8 Split Washer 103 3 8 x 4 Button Bolt 24 3 8 x 4 1 4 Bolt 81 5 16 Split Washer 52 3 8 x 4 1 2 Button Bolt 40 3 8 x 5 1 2 Bolt 66 3 8 x 5 1 2 Carriage Bolt 73 PART LIST Model No WESY59832 Key No Qty 2 05 3 NaN NM NNN HH AH AH 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 3 4 Spacer Crossbow Fulcrum Leg Developer 10 pound Short Crossbow Cap High Pulley Housing Swivel Arm Foot Plate 3 8 x 4 Button Bolt Arm Bushing Foam Pad 2 3 4 Round Outer Cap 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 Bench Rail Bracket 3 8 x 4 1 2 Button Bolt 1 1 2 x 2 1 2 Inner Cap Bench Knob Fulcrum Knob 10 pound
5. Bolt 73 with a 3 8 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 a 8 x 3 8 Screw 107 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 Bolt 71 anda 3 8 Nylon Locknut 76 11 23 24 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 Bolt 71 and a 3 8 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 correc
6. ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions ICON warrants the resistance crossbows for the life time of the product and 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 cen ters All repairs for which 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 mis use 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
7. 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 U Channel 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 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 an end of the Long Cable 80 is pulled out 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 by calling the Customer Service number on the back cover of this manual and asking for model number WEMC0642 100 pound Power Pak or WEMC0942 200 pound Power 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 Carriag
8. 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 the resistance system is used 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 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 sho
9. 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 LOGAN UT 84321 9813 Part No 209410 R0204A Printed in USA 2004 ICON Health amp Fitness Inc
10. 1 Button Screw 20 pound Crossbow Cap Name Plate 11mm Spacer Retainer Ring V pulley Crossbar Cover Pulley Housing 80 pound Crossbow 40 pound Crossbow Storage Knob Bracket 2 Square Inner Cap Rail Inner Cap 80 pound Crossbow Cap 10 pound Crossbow Cap Large Plastic Foot 3 8 Split Washer Hook Rail Bracket 7 8 Spacer 8 x 3 8 Screw 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 EXPLODED DRAWING Model No WESY59832 R0204A 82 45 90 61 mpa 12 163s gt 24 7 9474 3 76 oy 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 WESY59832 The NAME of the product CrossBow by WEIDER ADVANTAGE 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
11. 3 can be secured in any of five positions on the Bench Rail 5 To move the Seat pull the Seat Knob 45 out as far as it will go and slide the 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 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 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 1 877 992 5999 and ask for model number WEMC0442 ADJUSTING THE RESISTANCE
12. Center Crossbow Seat Knob 5 16 x 1 Button Screw 3 8 Nut Leg Press Strap Short Handle Ankle Strap Cable Clip 5 16 Split Washer Plastic Foot 1 Square Inner Cap 45mm Round Inner Bushing 1 3 4 Round Inner Cap Key No Qty 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 99 100 101 102 103 104 105 106 107 FR ROR HE i A HANH 2 3 gt 2 0204 Description 2 Round Inner Cap M6 x 45mm Screw 5 16 Washer 8 x 3 4 Tec Screw Seat Wheel 8 x 3 4 Screw M6 Zinc Nylon Locknut 3 8 x 2 3 4 Bolt 5 16 Nylon Locknut 3 8 x 5 1 2 Bolt 10 pound Removable Crossbow Long Handle M6 Black Nylon Locknut 3 8 x 3 Button Screw 3 8 x 1 1 2 Button Bolt Crossbow Cover Plate 3 8 x 5 1 2 Carriage Bolt Pivot Bushing 3 8 Washer 3 8 Nylon Locknut M6 Shoulder Bolt 1 1 4 Round Inner Cap 40 pound Crossbow Cap Long Cable 3 8 x 4 1 4 Bolt M6 x 16mm Screw 3 8 x 2 3 4 Carriage Bolt Fulcrum Endcap M4 x 12mm Flat Head Screw 5 16 x 3 4 Button Screw 3 8 x
13. IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses below each draw ing 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 Ol i 3 4 Spacer 17 O 2 1 4 Round Outer Cap 27 7 8 Spacer 106 S 1 Square Inner Cap 54 1 1 2 Round Inner Cap 38 VI 1 1 4 Round Inner Cap 78 a 111 1 3 4 Round Inner Cap 56 2 Square Inner Cap 54 k AL C EHI 2 Round Inner Cap 57 1 1 2 x 2 1 2 Inner Cap 41 5 16 x 1 Button Bolt 46 3 8 x 1 Button Bolt 87 3 8 x 1 1 2 Button Bolt 71 M6 x 45mm Screw 58 3 8 x 2 3 4 Bolt 64 3 8 x 2 3 4 Carriage Bolt 83 3 8 x 3 Button Screw 70 e J 3 8 Nylon Locknut 76 8 x 3 4 Screw 62 WAG 3 8 Nut 47 8 x 3 4 Tec Screw 60 Ji M6 x 16mm Screw 82 OON y OF M4 x 12mm Flat C Ld Head Screw 85 5 16 Nylon Locknut 65 l u 8 x 3 8 Screw 107 3 M6 Black Nylon Locknut 69 O Q 5
14. a 84 a PETE EEEE ETER 16 EXERCISE GUIDELINES vratia ritui whee E ee pine aed 17 ORDERING REPLACEMENT PARTS 66 Back Cover LIMITED WARRANTY hc gaa wns dg lar dba 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 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 Read user s manual and follow all warnings and operating instructions prior to use Do not allow children on or around machine e Replace label if damaged illegible or removed CrossBow by WEIDER is a trademark of ICON Health amp Fitness 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 instruct
15. d 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 showing the correct form for several exercises and a list of the muscles affected See the muscle chart on page 18 to find the names of the muscles The repetitions in each set should be performed smoothly a
16. e 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 holes 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 Crossbows the Seat 13 is in the position closest to the Front Leg 6 599 ADJUSTING THE SEAT on page 13 Next remove the Storage Knob 30 from the Upright 3 Lift the Front Leg toward the Lat Tower Crossbar 10 and tighten the Storage Knob into the side of the Upright and the Bench Rail Remove all of the crossbows from the U channels on the 10 pound Center Crossbow 44 see ADJUSTING THE RESISTANCE on page 14 Finally loosen the Fulcrum Knob 43 and pull it out as far as it will go Turn the crossbow assembly vertically and engage the Fulcrum Knob into the fulcrum on the Lat Tower 4 Note Storing the crossbows vertically will prolong the life of the
17. eg Developer 19 Press two 1 3 4 Round Inner Caps 56 into the top and bottom of the Leg Lever 7 Lubricate a 3 8 x 2 3 4 Bolt 64 with grease Attach the Leg Lever 7 to the Leg Developer 19 with the Bolt and a 3 8 Nylon Locknut 76 Do not overtighten the Locknut the Leg Lever must be able to pivot easily Slide two Foam Pads 26 onto the tubes on the Leg Lever 7 Press two 1 1 4 Round Inner Caps 78 into the tube Repeat with the tube on the Leg Developer 19 15 16 17 16 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 42 into the hole in the Leg Developer Connect the eyebolt on the Leg Lever Cable 32 to the indicated side of the Leg Lever 7 witha 5 16 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 a 8 x 3 8 Screw 107 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 Bolt 71 a
18. fore 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 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 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 WESY59832 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 Crossbar Lat Tower High Pulley Fulcrum Knob Crossbows Upright Storage Knob Backrest Seat Knob U Channel Foot Plate Low Pulley Base Plate
19. ions 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 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 incl
20. joyable part of your everyday life 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 SS W gt 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 C D F G H I J K L M N O P Q R 5 T U V W 18 Date MONDAY EXERCISE RESISTANCE SETS REPS pT TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXERCISE Resistance SETS REPS a 11 Coo S S S EY ee 1 Pe Coo S ee E S E a E THURSDAY AEROBIC EXERCISE Date papay EXERCISE 9 9 6 mers 4 4471 1 gt PE 1 1 Make photocopies of this page for scheduling and recording your workouts 19 PART
21. lete 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 e 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 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 an
22. nd 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 e Rest for one minute after each set for a toning work out e 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 POUL gy Zin 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 en
23. nda 3 8 Nylon Locknut 76 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 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 a 3 8 x 4 Button Bolt 24 two Pivot Bushings 74 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 Bolt 71 and a 3 8 Nylon Locknut 76 19 20 21 22 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 Bolt 40 and a 3 8 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 a 3 8 x 4 Button Bolt 24 two Pivot Bushings 74 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 Bolt 71 and a 3 8 Nylon Locknut 76 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
24. ook 104 7 Attach the Bench Rail 5 to the Upright 3 with a 3 8 x 5 1 2 Bolt 66 a 3 4 Spacer 17 a 7 8 Spacer 106 and a 3 8 Nylon Locknut 76 Fully tighten the Storage Knob 30 into the Upright and the Bench Rail 8 Attach the Lat Tower 4 to the Upright 3 with four 3 8 x 1 Button Screws 87 and four 3 8 Split Washers 103 Attach the Name Plate 89 to the Lat Tower 4 with two 8 x 3 4 Screws 62 9 Press two 1 1 2 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 5 16 Washers 59 and two 5 16 Nylon Locknuts 65 Do not overtight en the Locknuts the Eyebolts must be able to rotate freely Attach the Lat Tower Crossbar 10 to the Lat Tower 4 with two 3 8 x 3 Button Screws 70 two 3 8 Washers 75 and the Crossbar Cover 93 Make sure that the Eyebolts 34 are ori ented as shown in the inset drawing 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 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 Cros
25. sbows 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 Fulcrum 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 Crossbow 36 an 80 pound Crossbow 95 the 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 toward the Spacer Rings on this side Attach the Crossbow Cover Plate 72 with the edges up to the Crossbow Spacer 35 with two 5 16 x 3 4 Button Screws 86 12 13 14 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 with a 8 x 3 4 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 Press two 2 Round Inner Caps 57 into the top and bottom of the L
26. ssembly 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 Tec Screws 60 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 Bolts 64 and four 3 8 Nylon Locknuts 76 as shown Note This step will be easier to com plete 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 Locknut 76 Do not over tighten the Locknut the Wheel must be able to turn easily Attach the other Wheel not shown in the same manner 3 Press a 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 Foot Plate 23 and the Cross Tube to the Upright 3 with two 3 8 x 5 1 2 Carriage Bolts 73 two 3 8 Washers 75 and two 3 8 Nuts 47 Do not insert a bolt into the top hole in the Foot Plate yet 4 Press two 2 3 4 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
27. t 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 onto an Eyebolt 34 Attach the end of the Short Cable 33 without the ball to the end of the Long Cable 80 with a Cable Clip 51 Attach the other high pulley in the same manner To use the Leg Lever not shown attach the two ends of the Leg Lever Cable 32 to the ends of the Long Cable 80 with two Cable Clips 51 Remove the high pulleys and detach the Leg Lever Cable 32 when not in use Store the ends of the Leg Lever Cable on the Hook 104 under the Bench Rail not shown ADJUSTING THE SEAT The Seat 1
28. uded 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 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 AWARNING 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 be
29. ws 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 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 Comp
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