Page 1
Model No. 831.153961
Visit our Web site
www.TheCrossBow.com
Serial No.
Write the serial number in the
space above for future reference.
Serial Number Decal (under seat)
RESISTANCE SYSTEM EXERCISER
Userʼs Manual
CAUTION
Read all precautions and instructions in this manual before
using this equipment. Save this
manual for future reference.
Sears, Roebuck and Co., Hoffman Estates, IL 60179
Page 2
TABLE OF CONTENTS
Keep hands and
fingers clear of
this area.
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
EFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
B
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached in the center of
this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before beginning 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 replacement decal. Apply the decal in the location shown.
CrossBow by WEIDER is a trademark of ICON Health & Fitness, Inc.
2
Page 3
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read the following important precautions
before using the resistance system.
1. Read all instructions in this manual before
using the resistance system. Use the resistance system only as described in this manual.
2. It is the responsibility of the owner to ensure
that all users of the resistance system are
adequately informed of all precautions.
3. The resistance system is intended for home
use only. Do not use the resistance system in
any commercial, rental, or institutional setting.
4. Use the resistance system only on a level
surface. Cover the floor beneath the resistance system to protect the floor.
5. Make sure that all parts are properly tightened each time you use the resistance system. Replace any worn parts immediately.
6. Keep children under 12 and pets away from
the resistance system at all times.
7. Keep hands and feet away from moving parts.
8. Always wear athletic shoes for foot protection while exercising.
9. The lat tower crossbar is not designed to be
used for pull-up exercises. Do not hang on
the crossbar.
10. The resistance system is designed to support a maximum user weight of 300 pounds.
11. 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 sitting 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. The resistance system is designed to be
used with the included resistance, and the
resistance included with a CrossBow by WEI-
™
Power Pak. Do not use the resistance
DER
system with any other type of resistance.
13. 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.
14. Keep clear of the area around the “U”-channels 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.
15. Always adjust the crossbow assembly to the
horizontal position and make sure the fulcrum knob is secure before using the resistance system.
16. Make sure the rings on the crossbows are
pushed against the crossbow spacer before
using the resistance system.
17. Always disconnect the lat bar from the short
cables when performing an exercise that
does not require it.
18. Make sure the storage knob is in place and
fully tightened each time you use the resistance system.
19. Make sure that the cables remain on the pulleys at all times. If the cables bind as you are
exercising, stop immediately and make sure
that the cables are on the pulleys.
20. If you feel pain or dizziness while exercising,
stop immediately and begin cooling down.
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.
3
Page 4
BEFORE YOU BEGIN
Thank you for selecting the innovative CrossBow by
WEIDER™ADVANTAGE 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: 66 in.
Depth: 80 in.
Fulcrum Knob
after reading this manual, call 1-800-4-MY-HOME
(1-800-469-4663). To help us assist you, please note
the product model number and serial number before
calling. The model number is 831.153961. The serial
number can be found on a decal attached to the resistance system (see the front cover of this manual for the
location of the decal).
Before reading further, please review the drawing below
and familiarize yourself with the parts that are labeled.
Crossbar
Lat Tower
High Pulley
Crossbows
®
Upright
Storage Knob
Backrest
Seat Knob
Leg Lever
“U”-Channel
Foot Plate
Low Pulley
Base Plate
Seat
Lat Bar
4
Page 5
ASSEMBLY
Make Things Easier for Yourself
This manual is designed to ensure that the resistance 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
time. Most people find that by setting aside plenty
of time, assembly will go smoothly.
Tighten all parts as you assemble them, unless
•
instructed to do otherwise.
• As you assemble the resistance system, make
ure all parts are oriented as shown in the draw-
s
ings.
The included Allen wrenches and the following tools (not included) are required for assembly:
Before beginning assembly, carefully read the
following information and instructions:
• Assembly requires two persons.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
• 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.
1.
Before beginning assembly, make sure that
you have read and understand the information in the box above.
Press two 50mm Square Inner Caps (98) into the
Base (1).
• Two adjustable wrenches
• One rubber mallet
• One standard screwdriver
• One Phillips screwdriver
• Lubricant, such as grease or petroleum jelly,
and soapy water.
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.
1
3
Attach two Plastic Feet (53) and two Large Plastic
Feet (102) to the Base (1) with four M4 x 16mm
Screws (62).
Attach the Upright (3) to the Base (1) with two
M10 x 66mm Carriage Bolts (83), two M10 x
72mm Bolts (64), and four M10 Nylon Locknuts
(76) as shown. Note: This step will be easier to
complete if the Upright and Base are tipped
on their sides.
64
76
76
1
53
53
62
98
76
102
62
83
98
102
62
5
Page 6
2. Attach a Wheel (31) to the outside of the Base (1)
with an M10 x 108mm Bolt (81), three M10
Washers (75), and an M10 Nylon Locknut (76).
o not overtighten the Nylon Locknut; the
D
Wheel must be able to turn easily.
Attach the other Wheel (not shown) in the
same manner.
2
76
75
75
81
31
1
3. Press a 38mm x 64mm Inner Cap (41) into each
end of the Cross Tube (11).
Orient the Cross Tube (11) as shown, with the
welded tubes at the bottom. Attach the Foot Plate
(23) and the Cross Tube to the Upright (3) with
two M10 x 140mm Carriage Bolts (73), two M10
Washers (75), and two M10 Nuts (47). Do not
insert a bolt into the top hole in the Foot Plate
yet.
4. Press two 57mm Round Outer Caps (27) onto the
ends of the Front Leg (6).
Orient the Bench Rail (5) as shown. Slide the Rail
Bracket (105) into the indicated end of the Bench
Rail, and align the holes in the Bracket with the
holes in the Bench Rail.
Orient the Front Leg (6) as shown. Attach the
Front Leg to the Bench Rail (5) with the Rail
Bracket (105), four M8 x 25mm Button Screws
(46), and four M8 Split Washers (52).
3
23
73
4
105
52
27
46
3
5
46
6
41
Holes
52
27
75
11
Welded
47
41
Tube
5. See the inset drawing. Snap the Seat Knob (45)
into the Seat Carriage (12) and attach it with two
M6 x 16mm Screws (82) and two M6 Black Nylon
Locknuts (69). Make sure the slot in the Knob
is aligned with the slot in the Seat Carriage.
Orient the Seat (13) and Seat Backing (9) as
shown. Attach the Seat and Seat Backing to the
Seat Carriage (12) with four M6 x 16mm Screws
(82).
5
13
Round
End
12
82
82
9
12
Slot
45
82
69
6
Page 7
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
he third hole from the end of the Bench Rail.
t
ee the inset drawing. Attach a Hook (104) to
S
the bottom of the Bench Rail (5).
Press the two Rail Inner Caps (99), with the wide
ends on the top or bottom (as indicated), into the
ends of the Bench Rail (5). Attach the Caps with
four M4 x 16mm Screws (62).
Locate the Leg Lever Cable (32), which has three
ends connected in the middle with a bracket.
Route the end of the Cable with the eyebolt under
a “V”-pulley (92). Attach the Pulley to the Front
Leg (6) with an M10 x 107mm Bolt (97) and an
M10 Nylon Locknut (76). Slide the other two
ends of the Cable onto the Hook (104).
6
9
Wide
End
62
9
76
Eyebolt
45
Third
Hole
5
12
62
32
92
6
Wide
97
99
62
5
End
62
104
7. Attach the Bench Rail (5) to the Upright (3) with
an M10 x 132mm Bolt (66), a 19mm Spacer (17),
a 22mm Spacer (106), and an M10 Nylon
Locknut (76). Fully tighten the Storage Knob (30)
into the Upright and Rail.
8. Attach the Lat Tower (4) to the Upright (3) with
four M10 x 25mm Button Head Screws (87) and
four M10 Split Washers (103).
Attach the Name Plate (89) to the Lat Tower (4)
with two M4 x 16mm Screws (62).
7
17
5
8
76
30
106
3
66
4
103
87
62
89
62
3
103
87
7
Page 8
9. Press two 38mm Round Inner Caps (38) into the
ends of the Lat Tower Crossbar (10).
ttach two Eyebolts (34) to the Lat Tower
A
Crossbar (10) with two M8 Washers (59) and two
8 Nylon Locknuts (65). Do not overtighten the
M
Locknuts; the Eyebolts must be able to rotate
freely.
Attach the Lat Tower Crossbar (10) to the Lat
Tower (4) with two M10 x 65mm Button Head
Screws (70), two M10 Washers (75), and the
Crossbar Cover (93). Be sure that the Eyebolts
(34) are oriented as shown in the inset drawing. If they are not, turn the Lat Tower
Crossbar around and reattach it.
9
Side View
10
34
59
38
6
4
3
4
75
93
10
34
65
59
38
4
0
7
5
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
Crossbows (95), and the two 40-pound Crossbow
Caps (79) to the 40-pound Crossbow (96).
11. Locate the Crossbow Fulcrum (18) on the Lat
Tower (4) (see the inset drawing). Slide the
Crossbow Spacer (35) onto the rods on the
Crossbow Fulcrum. Make sure the Spacer is
oriented as shown in the drawing.
10
11
85
44
67
36
85
72
20
86
95
85
101
85
88
Edges
up
96
79
85
100
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.
Attach the Crossbow Cover Plate (72), with the
edges up, to the Crossbow Spacer (35) with two
M8 x 19mm Button Head Screws (86).
8
Rings on
this side
4
18
35
18
Rods
67
96
44
95
95
36
Page 9
12. Press two 25mm Square Inner Caps (54) into the
indicated end of the Backrest Frame (15).
ttach a Plastic Foot (53) to the Backrest Frame
A
(15) with an M4 x 16mm Screw (62).
Orient the Backrest (14) and the Backrest
Backing (8) as shown. Attach the Backrest and
the Backrest Backing to the Backrest Frame (15)
with four M6 x 45mm Screws (58).
12
14
8
13. 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.
13
Rod
15
54
15
53
62
58
58
15
Rod
Slot
14. Press two 50mm Round Inner Caps (57) into the
top and bottom of the Leg Developer (19). Press
two 45mm Round Inner Caps (56) into the top
and bottom of the Leg Lever (7).
Lubricate an M10 x 69mm Bolt (60) with grease.
Attach the Leg Lever (7) to the Leg Developer
(19) with the Bolt and an M10 Nylon Locknut (76).
Do not overtighten the Locknut; the Leg Lever
must be able to pivot easily.
Press two 19mm Round Inner Caps (78) into the
tube on the Leg Lever (7). Slide two Foam Pads
(26) onto the tubes. Repeat with the tube on the
Leg Developer (19).
12
12
14
26
78
56
Tube
56
Tube
76
19
7
57
60
Lubricate
57
78
9
Page 10
15. 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.
(
onnect the eyebolt on the Leg Lever Cable (32)
C
to the indicated side of the Leg Lever (7) with an
M8 Nylon Locknut (65).
15
65
yebolt
E
6
7
9
1
5
32
42
16. Locate the Long Cable (80). Insert one end of
the Cable through the welded tube on the indicated end of the Cross Tube (11) and then through a
Swivel Arm (22). If necessary, use the tip of a
screwdriver to pull the end of the Cable out of the
Swivel Arm. Make sure the Cable is on the indi-
cated side of the welded rod in the Swivel Arm.
Insert the Swivel Arm (22) into the welded tube
on the Cross Tube (11). Secure the Swivel Arm
with an M4 x 5mm Screw (107).
Wrap the Long Cable (80) around a 90mm Pulley
(28). Attach the Pulley inside of the Swivel Arm
(22) with an M10 x 42mm Button Head Bolt (71)
and an M10 Nylon Locknut (76).
17. Wrap the Long Cable (80) around a 90mm Pulley
(28). Attach the Pulley and a Pulley Guard (29) to
the indicated M10 x 140mm Carriage Bolt (73)
with an M10 Nylon Locknut (76). Make sure the
flat edge of the Pulley Guard is on the side
shown.
16
17
73
28
Flat
Edge
11
80
107
29
71
22
Rod
76
76
80
28
18. Attach a Pulley Housing (94) to the indicated “U”channel on the 10-pound Center Crossbow (44)
with an M10 x 102mm Button Head Bolt (24), two
Pivot Bushings (74), and an M10 Nylon Locknut
(76).
Wrap the Long Cable (80) around a 90mm Pulley
(28). Attach the Pulley inside of the Pulley
Housing (94) with an M10 x 42mm Button Head
Bolt (71) and an M10 Nylon Locknut (76).
10
18
71
28
74
44
76
80
“U”-Channel
76
94
74
24
Page 11
19. 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 an M10 x
13mm Button Head Bolt (40) and an M10 Nylon
1
Locknut (76). Make sure the flat edge of the
ulley Guard is on the bottom.
P
19
3
0
4
2
Flat
Edge
8
76
29
80
20. Attach a Pulley Housing (94) to the indicated “U”channel on the 10-pound Center Crossbow (44)
with an M10 x 102mm Bolt (24), two Pivot
Bushings (74), and an M10 Nylon Locknut (76).
Wrap the Long Cable (80) around a 90mm Pulley
(28). Attach the Pulley inside of the Pulley
Housing (94) with an M10 x 42mm Button Head
Bolt (71) and an M10 Nylon Locknut (76).
21. Wrap the Long Cable (80) around a 90mm Pulley
(28). Attach the Pulley and a Pulley Guard (29) to
the indicated M10 x 140mm Carriage Bolt (73)
with an M10 Nylon Locknut (76). Make sure the
flat edge of the Pulley Guard is on the side
shown.
22. Make sure there are no Crossbows (not shown)
under the “U”-channels on the 10-pound Center
Crossbow (not shown). Have a second person
pull on the Long Cable (80) to create slack in the
Cable.
20
21
22
24
80
28
44
74
94
71
Flat
Edge
74
76
76
28
80
29
76
73
Insert the end of the Long Cable (80) through the
welded tube on the indicated end of the Cross
Tube (11) and then through the remaining Swivel
Arm (22). Make sure the Cable is on the indicat-
ed side of the welded rod in the Swivel Arm.
Insert the Swivel Arm (22) into the welded tube
on the Cross Tube (11). Secure the Swivel Arm
with an M4 x 5mm Screw (107).
Wrap the Long Cable (80) around a 90mm Pulley
(28). 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
80
Rod
28
76
22
71
107
11
Page 12
3. Locate the two Short Cables (33). Wrap one of
2
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
ylon Locknut (76).
N
epeat this step with the other Short Cable
R
3
2
76
21
71
(33).
28
33
24.
Make sure that all parts have been properly tightened. The use of the remaining parts will be explained in
ADJUSTMENTS, beginning on the following page.
Before using the resistance system, pull the long cable a few times to be sure that it moves smoothly over
the pulleys. If the cable does not move smoothly, find and correct the problem. IMPORTANT: If the cables
are not properly installed, they may be damaged when heavy resistance is used. See the CABLE
DIAGRAM on page 16 for proper cable routing.
12
Page 13
ADJUSTMENTS
his section explains how to adjust the resistance system. See the EXERCISE GUIDELINES on page 17 for
T
important information about how to get the most benefit from your exercise program. Also, refer to the accompa-
ying exercise guide to see the correct form for each exercise.
n
Make sure all parts are properly tightened each time you use the resistance system. Replace worn parts immediately. 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 department 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.
Ball
34
21
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 (13) can be secured in any of five positions
on the Bench Rail (5). To move the Seat, pull the
Seat Knob (45) out as far as it will go, and slide the
Seat to the desired position. Engage the Seat Knob
into an adjustment hole in the Bench Rail.
33
80
51
32
104
51
14
13
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
12
5
12
45
Pin
“L”-Slot
Page 14
ATTACHING THE ACCESSORIES
To attach a Short Handle (49) to a high pulley, first
ttach the high pulley to the resistance system (see
a
ATTACHING THE HIGH PULLEYS AND LEG LEVER
n page 13). Then, attach the Short Handle to the
o
Short Cable (33) with a Cable Clip (51).
The Long Handles (not shown) and the Ankle Strap
(not shown) can be attached to the Long Cable (80)
with Cable Clips (51). Attach the Leg Press Strap (not
shown) to both ends of the Long Cable, or the Lat Bar
(not shown) to the Short Cables (33), with two Cable
Clips.
ADJUSTING THE RESISTANCE
To add resistance, hold a “U”-channel on the 10pound Center Crossbow (44) firmly and push the end
of a crossbow under it. Repeat with the other end of
the crossbow. If more resistance is needed, add one
crossbow at a time.
33
51
49
80
“U”-Channel
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.
WARNING: When adding resist-
ance, make sure that both ends of the crossbow 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
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 resistance
system. To purchase more resistance, call our
Customer Service Department toll-free at
1-800-999-3756 and asking for model number
WEMC06420 (100-Pound Power Pak) or
WEMC09420 (200-Pound Power Pak).
ADVANTAGE uses
67
35
36
44
“U”-Channel
80
Crossbows
14
Page 15
ADJUSTING THE BACKREST
The Backrest (14) can be used in a level position or
ne of three inclined positions. To use the Backrest in a
o
level position, secure the Seat Carriage (12) at the hole
n the Bench Rail (5) closest to the Leg Developer (19)
i
(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
Rod
15
3
Slot
12
13
19
7
14
5
12
To store the resistance system, slide the ends of the
Leg Lever Cable (32) onto the Hook (104). Be sure
the Seat (13) is in the position closest to the Front
Leg (6) (see ADJUSTING THE SEAT on page 13).
Next, remove the Storage Knob (30) from the Upright
(3). Lift the Front Leg toward the Lat Tower Crossbar
(10), and tighten the Storage Knob into the side of
the Upright and the Bench Rail. Remove all of the
crossbows from the “U”-channels on the 10-pound
Center Crossbow (44) (see ADJUSTING THE
RESISTANCE on page 14). Finally, loosen the
Fulcrum Knob (43) and pull it out as far as it will go.
Turn the crossbow assembly vertically and engage
the Fulcrum Knob into the fulcrum on the Lat Tower
(4). Note: Storing the crossbows vertically will
prolong the life of the crossbows.
To move the resistance system, place the toe of your
shoe on the end of the Base (1) and hold the resistance 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.
Crossbows
“U”-Channel
13
6
7
32
10
“U”-Channel
44
43
3
80
30
31
1
Stored Position
WARNING: 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.
Hold in
this area
104
15
Page 16
USING THE REMOVABLE CROSSBOWS
he Removable Crossbows (36, 67) can be used to
T
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
67
36
35
Rings
To adjust the height of the Leg Developer (19),
remove the Bench Knob (42) from the Front Leg (6).
Align the hole in the Leg Developer with one of the
holes in the Front Leg. Retighten the Knob into the
Front Leg and Leg Developer.
CABLE DIAGRAM
The cable diagram shows the proper routing of the
Long Cable (80). Use the diagram to make sure that
the cable has been assembled 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.
19
5
6
42
Long Cable (80)
16
5
6
7
4
3
2
1
Page 17
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 muscles will continually adapt and grow as you progressively 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 moderate percentage of their capacity. Select a moderate
amount of resistance and increase the number of repetitions 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 completing 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 balanced 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 exercise will reshape and strengthen your body, plus develop 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 overdoing it during the first few months of your exercise program. You should progress at your own pace and be
sensitive to your bodyʼs signals. If you experience pain
or dizziness at any time while exercising, stop immediately 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 program.
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 delivering more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. 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 accompanying this manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles affected. Refer to the muscle chart on page
18 to find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
each repetition should last about half as long as the
return stage. Proper breathing is important. Exhale
during the exertion stage of each repetition and inhale
during the return stroke. Never hold your breath.
17
Page 18
Rest for a short period of time after each set. The
N
O
P
Q
R
S
T
U
W
V
M
L
J
G
F
H
I
K
E
C
D
B
A
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Rectus Abdominus (stomach)
M. Adductor (inner thigh)
N. Trapezius (upper back)
O. Rhomboideus (upper back)
P. Deltoid (shoulder)
Q. Triceps (back of arm)
R. Latissimus Dorsi (mid back)
S. Spinae Erectors (lower back)
T. Gluteus Medius (hip)
U. Gluteus Maximus (buttocks)
V. Hamstring (back of leg)
W. Gastrocnemius (back of calf)
ideal resting periods are:
• Rest for three minutes after each set for a muscle
uilding workout.
b
• Rest for one minute after each set for a toning work-
ut.
o
• 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
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
s an effective way to increase flexibility.
i
TAYING MOTIVATED
S
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 completed. Record your weight and key body measurements 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.
18
Page 19
MONDAY
Date:
/ /
EXERCISE RESISTANCE SETS REPS
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
AEROBIC EXERCISE
EXERCISE RESISTANCE SETS REPS
AEROBIC EXERCISE
FRIDAY
Date:
EXERCISE RESISTANCE SETS REPS
/ /
Make photocopies of this page for scheduling and recording your workouts.
19
Page 20
M8 Washer (59)
M10 Split Washer (103)
38mm Round
Inner Cap (38)
25mm Square Inner Cap (54)
19mm Round Inner Cap (78)
38mm x 64mm Inner Cap (41)
50mm Square
Inner Cap (98)
57mm Round Outer Cap (27)
50mm Round
Inner Cap (57)
45mm Round
Inner Cap (56)
M8 Split Washer (52)
19mm Spacer (17)
22mm Spacer (106)
M10 Washer (75)
PART IDENTIFICATION CHART
Refer to the drawings below to identify small parts used in assembly. The number in parentheses below each
drawing is the key number of the part, from the PART LIST on the reverse side of this page. Important: Some
parts may have been pre-assembled for shipping purposes. If you cannot find a part in the parts bags,
check to see if it has been pre-assembled. If a part is missing, call toll-free 1-800-999-3756.
Page 21
M10 Nylon Locknut (76)
M8 Nylon Locknut (65)
M6 Black Nylon Locknut (69)
M10 x 108mm Bolt (81)
M4 x 16mm Screw (62)
M4 x 12mm Flat
Head Screw (85)
M10 Nut (47)
M10 x 72mm Bolt (64)
M4 x 5mm Screw (107)
M10 x 65mm Button Head Screw (70)
M6 x 16mm Screw (82)
M8 x 19mm Button
Head Screw (86)
M10 x 25mm Button
Head Screw (87)
M10 x 132mm Bolt (66)
M10 x 69mm Bolt (60)
M10 x 107mm Bolt (97)
M8 x 25mm Button
Head Screw (46)
M10 x 66mm Carriage Bolt (83)
M
10 x 42mm Button Head Bolt (71)
M10 x 102mm Button Head Bolt (24)
M10 x 140mm Carriage Bolt (73)
M10 x 113mm Button Head Bolt (40)
M6 x 45mm Screw (58)
Page 22
PART LIST—Model No. 831.153961 R
Key No. Qty. Description Key No. Qty. Description
0803A
11Base
21Base Plate
31Upright
41Lat Tower
51Bench Rail
61Front Leg
71Leg Lever
81Backrest Backing
91Seat Backing
10 1 Lat Tower Crossbar
11 1 Cross Tube
12 1 Seat Carriage
13 1 Seat
14 1 Backrest
15 1 Backrest Frame
16 1 Backrest Cap
17 1 19mm Spacer
18 1 Crossbow Fulcrum
19 1 Leg Developer
20 2 10-pound Short Crossbow Cap
21 2 High Pulley Housing
22 2 Swivel Arm
23 1 Foot Plate
24 2 M10 x 102mm Button Head Bolt
25 4 Arm Bushing
26 4 Foam Pad
27 2 57mm Round Outer Cap
28 9 90mm Pulley
29 3 Pulley Guard
30 1 Storage Knob
31 2 Wheel
32 1 Leg Lever Cable
33 2 Short Cable
34 2 Eyebolt
35 1 Crossbow Spacer
36 1 20-pound Removable Crossbow
37 2 Fulcrum Bushing
38 2 38mm Round Inner Cap
39 1 Bench Rail Bracket
40 1 M10 x 113mm Button Head Bolt
41 2 38mm x 64mm Inner Cap
42 1 Bench Knob
43 1 Fulcrum Knob
44 1 10-pound Center Crossbow
45 1 Seat Knob
46 4 M8 x 25mm Button Head Screw
47 2 M10 Nut
48 1 Leg Press Strap
49 2 Short Handle
50 1 Ankle Strap
51 5 Cable Clip
52 4 M8 Split Washer
53 3 Plastic Foot
54 2 25mm Square Inner Cap
55 1 45mm Round Inner Bushing
56 2 45mm Round Inner Cap
57 2 50mm Round Inner Cap
58 4 M6 x 45mm Screw
59 2 M8 Washer
60 1 M10 x 69mm Bolt
61 6 Seat Wheel
62 15 M4 x 16mm Screw
63 6 M6 Zinc Nylon Locknut
64 2 M10 x 72mm Bolt
65 3 M8 Nylon Locknut
66 1 M10 x 132mm Bolt
67 1 10-pound Removable Crossbow
68 2 Long Handle
69 2 M6 Black Nylon Locknut
70 2 M10 x 65mm Button Head Screw
71 6 M10 x 42mm Button Head Bolt
72 1 Crossbow Cover Plate
73 2 M10 x 140mm Carriage Bolt
74 4 Pivot Bushing
75 10 M10 Washer
76 20 M10 Nylon Locknut
77 6 M6 Shoulder Bolt
78 4 19mm Round Inner Cap
79 2 40-pound Crossbow Cap
80 1 Long Cable
81 2 M10 x 108mm Bolt
82 12 M6 x 16mm Screw
83 2 M10 x 66mm Carriage Bolt
84 1 Fulcrum Endcap
85 12 M4 x 12mm Flat Head Screw
86 2 M8 x 19mm Button Head Screw
87 4 M10 x 25mm Button Head Screw
88 2 20-pound Crossbow Cap
89 1 Name Plate
90 6 11mm Spacer
91 1 Retainer Ring
92 1 “V”-pulley
93 1 Crossbar Cover
94 2 Pulley Housing
95 2 80-pound Crossbow
96 1 40-pound Crossbow
97 1 M10 x 107mm Bolt
98 2 50mm Square Inner Cap
99 2 Rail Inner Cap
100 4 80-pound Crossbow Cap
101 2 10-pound Crossbow Cap
102 2 Large Plastic Foot
103 4 M10 Split Washer
104 1 Hook
105 1 Rail Bracket
106 1 22mm Spacer
107 2 M4 x 5mm Screw
108 1 Storage Knob Bracket
109 1 Lat Bar
110 2 Handgrip
#1Userʼs Manual
#1Exercise Guide
# 1 Exercise Decal
# 1 Large Allen Wrench
#1Small Allen Wrench
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of the userʼs manual for information about ordering replacement parts.
Page 23
79
100
85
85
100
79
20
88
101
85
85
67
36
44
95
96
85
101
88
20
85
85
1
00
23
16
109
110
110
57
19
7
76
56
78
78
78
78
60
56
65
57
32
35
91
37
37
18
43
28
24
74
74
94
71
76
76
51
84
28
74
76
74
71
24
94
76
49
68
50
22
71
41
80
25
25
11
41
80
75
75
25
47
107
71
28
22
28
76
76
107
2
26
26
26
26
30
21
71
28
33
76
21
71
28
33
76
27
27
6
97
92
42
46
46
76
52
52
62
53
53
62
83
83
62
1
75
81
31
98
75
76
75
98
31
75
81
62
62
102
62
102
8
6
72
93
7
0
65
5
9
38
34
10
65
59
38
34
89
62
62
4
87
87
3
76
76
28
28
29
28
29
76
66
7
5
29
76
64
103
103
76
73
40
48
62
62
62
62
55
99
105
99
14
8
15
54
58
58
62
58
53
62
13
45
12
63
63
63
63
63
63
61
77
61
61
61
90
82
82
82
90
90
90
69
61
77
77
77
77
9
82
104
108
82
106
5
17
39
82
82
EXPLODED DRAWING—Model No. 831.153961 R
0803A
Page 24
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. The resistance crossbows will be relplaced for the lifetime
of the product.
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. 196063 R0803A Printed in China © 2003 ICON Health & Fitness, Inc.
WARRANTY
Loading...