Model No. WESY59830
Visit our website at
www.TheCrossBow.com
Serial No.
Write the serial number in the
pace above for future reference.
s
Serial Number Decal (under seat)
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. If you
have questions, or if there are
missing or damaged parts, we
will guarantee complete satisfaction through direct assistance from our factory.
TO AVOID DELAYS, PLEASE
CALL DIRECT TO OUR TOLLFREE CUSTOMER HOT LINE.
The trained technicians on our
customer hot line will provide
immediate assistance, free of
charge.
CUSTOMER HOT LINE:
1-800-999-3756
Mon.–Fri., 6 a.m.–6 p.m. MST
USERʼS MANUAL
CAUTION
Read all precautions and instructions in this manual before
using this equipment. Save this
manual for future reference.
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
LIMITED 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
our Customer Service Department tollfree at 1-800-999-3756, 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.
CrossBow by WEIDER is a trademark of ICON Health & Fitness, Inc.
2
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. If you purchase the optional lat bar, always
disconnect it 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. ICON assumes no responsibility for personal injury or property
damage sustained by or through the use of this product.
3
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: 64 in.
Depth: 80 in.
Fulcrum Knob
after reading this manual, please call our Customer
Service Department toll-free at 1-800-999-3756,
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 WESY59830. 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
Crossbows
Upright
Storage Knob
Backrest
Seat
Leg Lever
“U”-Channel
Foot Plate
Low Pulley
Base Plate
Seat Knob
4
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
76
1
53
53
62
98
102
62
83
98
102
62
5
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 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).
3
73
4
61
Front
23
99
76
41
76
75
11
5
47
Welded
Tube
41
99
Hook
3
6
27
5. Lubricate an M10 x 95mm 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.
Tighten the Storage Knob (30) into the Upright (3)
and the Bench Rail (5).
5
Insert the bolt
through this hole
5
76
30
Lubricate
3
66
6
6. Attach the Lat Tower (4) to the Upright (3) with
four M10 x 25mm Button Head Bolts (87), and
four M10 Lock Washers (103).
6
Attach the Name Plate (89) to the Lat Tower (4)
ith two M4 x 16mm Screws (62).
w
7. Press a 38mm Round Inner Cap (38) into each
end of the Lat Tower Crossbar (10).
Attach two Eyebolts (34) to the Lat Tower
Crossbar (10) with two M8 Washers (59) and two
M8 Nylon Locknuts (65). Do not overtighten the
Locknuts; the Eyebolts must be able to rotate
freely.
Attach the Lat Tower Crossbar (10) to the Lat
Tower (4) with two M10 x 65mm Button Head
Bolts (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.
7
Side View
10
59
38
65
62
34
89
4
103
87
87
62
103
3
70
75
93
10
4
34
65
59
38
4
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 Button Head 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 Nylon
Locknut; the Leg Lever must be able to pivot
easily.
34
8
42
7
42
56
Lubricate
6
Slot
55
77
76
7
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
04mm Bolt (60) and an M8 Nylon Locknut (65)
1
as shown. Be sure the parts are oriented as
hown in the inset drawing; the Seat Knob
s
(not shown) will not engage the 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.
9
60
7
9
46
39
97
46
97
65
Wide
Side
12
Attach second
set of wheels
46
here
39
46
97
10. Attach the Seat Knob (45) to the Seat Carriage
(12) with two M6 x 13mm Bolts (92) and two M6
Nylon Locknuts (69). Be sure that the slot in the
Knob is aligned with the slot in the Seat
Carriage, as shown.
Orient the Seat (13), the Seat Backing (9), and
the Seat Carriage (12) as shown. Attach the Seat
and the Seat Backing to the Seat Carriage with
four 1/4” x 16mm Bolts (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.
10
11
57
19
12
9
13
12
82
45
13
69
19
82
Slots
92
45
92
5
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).
39
97
46
97
Adjustment Hole
97
Wide
Side
46
39
46
97
8
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).
Attach the two Guard Plates (17) to the inside of
the Backrest Frame (15) with four M4 x 16mm
Screws (62).
13. Orient the Backrest (14) and the Backrest
Backing (8) as shown. Attach the Backrest and
the Backrest Backing to the Backrest Frame (15)
with four 1/4” x 45mm Bolts (58).
12
13
54
17
15
14
8
62
17
62
15
53
6
2
14. 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.
15. 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).
Attach the two 10-pound Crossbow Caps (101) to
the 10-pound Removable Crossbow (67), the two
20-pound Crossbow Caps (88) to the 20-pound
Removable Crossbow (36), the four 80-pound
Crossbow Caps (100) to the two 80-pound
Crossbows (95), and the two 40-pound Crossbow
Caps (79) to the 40-pound Crossbow (96) with
ten M4 x 12mm Flat Head Screws (85).
14
15
Rod
15
12
85
44
67
36
85
20
58
95
85
101
15
Rod
85
Slot
12
96
79
85
100
88
9
16. 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.
6
1
72
86
Edges
up
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).
17. 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. Be sure the Cable is on the indicat-
ed side of the welded rod in the Swivel Arm.
Insert the Swivel Arm (22) into the welded tube
on the Cross Tube (11). Secure the Swivel Arm
with an M4 x 5mm Screw (104).
Rings on
this side
17
4
18
35
18
Rods
28
67
80
11
44
6
9
95
95
36
71
104
22
Rod
76
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).
18. 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). Be sure the flat
edge of the Pulley Guard is on the side shown.
19. 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).
18
19
71
28
73
74
44
76
Flat
Edge
74
29
“U”-Channel
76
94
76
80
28
10
80
24
20. 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). Be sure the flat edge of the
ulley Guard is on the bottom.
P
20
3
0
4
2
29
Flat
Edge
8
76
80
21. 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).
22. 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). Be sure the flat
edge of the Pulley Guard is on the side
shown.
23. 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.
21
22
23
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). 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 (104).
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
104
11
24. Locate the Leg Lever Cable (32), which has two
ends that are the same length and a third end
that is longer.
24
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 Button Head Bolt (63) and
an M10 Nylon Locknut (76).
25. 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). Be sure the
Pulley is above the Leg Lever Cable (32).
Slide the two free ends of the Leg Lever Cable
(32) onto the hook welded to the bottom of the
Bench Rail (5).
26. 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).
25
26
90
52
63
75
6
32
76
7
5
6
32
Hook
71
52
28
75
76
76
21
Repeat this step with the other Short Cable
(33).
28
33
27. Slide 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.
28.
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.
27
26
78
6
26
7
26
26
78
12
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 the Eyebolt (34). Attach the
end of the Short Cable (33) without the ball to the end
of the Long Cable (80) with a Cable Clip (51). Attach
the other high pulley in the same manner.
To use the Leg Lever (not shown), attach the two
ends of the Leg Lever Cable (32) to the ends of the
Long Cable (80) with two Cable Clips (51).
Remove the high pulleys, and detach the Leg Lever
Cable (32), when not in use. Store the ends of the
Leg Lever Cable on the hook under the Bench Rail
(not shown).
32
Ball
34
21
33
80
51
51
Hook
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
13
14
45
12
5
“L”-Slot
Pin
12
45
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 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
our Customer Service Department toll-free at 1-800999-3756 and ask for model number WEMC04420.
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.
™
. To purchase a lat bar, call
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 by calling the Customer Service number on
the back cover of this manual 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
ADJUSTING THE BACKREST
The Backrest (14) can be used in a level position or
ne of three inclined positions. To use the Backrest in
o
a level position, secure the Seat Carriage (12) to the
djustment hole in the Bench Rail (5) next to the Front
a
Leg (6) (see ADJUSTING THE SEAT on page 13).
To use the Backrest (14) in an inclined position,
secure the Seat Frame (12) to one of the other three
adjustment holes in the Bench Rail (5). Rest the
Backrest against the Upright (3).
For row exercises, remove the Backrest (14). Hold
the Backrest vertically over the Seat (13) and lift the
rod out of the slot in the Seat Carriage (12) (see the
inset drawing).
STORING THE RESISTANCE SYSTEM
Rod
15
Slot
12
13
6
12
14
5
3
To store the resistance system, slide the ends of the
Leg Lever Cable (32) onto the hook on the bottom of
the Bench Rail (5). Be sure the Seat (13) is in the
position closest to the Front Leg (6) (see ADJUSTING
THE SEAT on page 13). Next, remove the Storage
Knob (30) from the Upright (3). Lift the Front Leg
toward the Lat Tower Crossbar (10), and tighten the
Storage Knob into the side of the Upright and the
Bench Rail. Remove all of the crossbows from the
“U”-channels on the 10-pound Center Crossbow (44)
(see ADJUSTING THE RESISTANCE on page 14).
Finally, 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
5
Hook
15
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.
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.
67
36
35
Rings
Long Cable (80)
5
7
6
4
2
1
3
16
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
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
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
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)
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
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
M10 Nylon Locknut (76)
M8 Nylon Locknut (65)
M6 Nylon Locknut (69)
M8 Flange Nut (19)
M8 Washer (59)
M10 Lock Washer (103)
38mm Round Inner Cap (38)
50mm Square Inner Cap (98)
45mm Square Inner Cap (42)
25mm Square Inner Cap (54)
19mm Round Inner Cap (78)
38mm x 64mm Inner Cap (41)
38mm x 76mm Inner Cap (99)
M10 Nut (47)
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. 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.
M10 x 95mm Bolt (66)
M10 x 91mm Bolt (90)
M10 x 108mm Bolt (81)
M10 x 42mm Button Head Bolt (71)
M6 x 13mm Screw (92)
1/4” x 45mm Bolt (58)
1/4” x 16mm Bolt (82)
M4 x 16mm Screw (62)
M4 x 19mm Screw (77)
M4 x 12mm Flat
Head Screw (85)
M10 x 25mm Button Head Bolt (87)
M8 x 19mm Button Head Screw (86)
M10 x 72mm Bolt (64)
M4 x 5mm Screw (104)
M10 x 53mm Carriage Bolt (61)
M10 x 60mm Button Head Bolt (63)
M10 x 65mm Button Head Bolt (70)
M10 x 68mm Button Head Bolt (56)
M10 x 66mm Carriage Bolt (83)
M8 x 104mm Bolt (60)
M10 x 102mm Bolt (24)
M10 x 140mm Carriage Bolt (73)
M10 x 113mm Button Head Bolt (40)
M8 x 114mm Axle (57)
PART LIST—Model No. WESY59830 R
Key No. Qty. Description Key No. Qty. Description
0203B
11Base
2
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 2 Guard Plate
18 1 Crossbow Fulcrum
19 2 M8 Flange Nut
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 Bolt
25 4 Arm Bushing
26 4 Foam Pad
27 1 Front Leg Foot
28 10 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 3 60mm Metal Spacer
40 1 M10 x 113mm Button Head Bolt
41 2 38mm x 64mm Inner Cap
42 2 45mm Square Inner Cap
43 1 Fulcrum Knob
44 1 10-pound Center Crossbow
45 1 Seat Knob
46 6 Bearing Wheel
47 2 M10 Nut
48 1 Leg Press Strap
49 2 Short Handle
50 1 Ankle Strap
51 4 Cable Clip
52 2 26mm Spacer
53 3 Plastic Foot
54 2 25mm Square Inner Cap
55 1 Leg Lever Bumper
1 Base Plate
56 1 M10 x 68mm Button Head Bolt
7 1 M8 x 114mm Axle
5
58 4 1/4” x 45mm Bolt
59 2 M8 Washer
60 2 M8 x 104mm Bolt
61 2 M10 x 53mm Carriage Bolt
62 15 M4 x 16mm Screw
63 1 M10 x 60mm Button Head Bolt
64 2 M10 x 72mm Bolt
65 4 M8 Nylon Locknut
66 1 M10 x 95mm Bolt
67 1 10-pound Removable Crossbow
68 2 Long Handle
69 2 M6 Nylon Locknut
70 2 M10 x 65mm Button Head Bolt
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 12 M10 Washer
76 23 M10 Nylon Locknut
77 1 M4 x 19mm Screw
78 4 19mm Round Inner Cap
79 2 40-pound Crossbow Cap
80 1 Long Cable
81 2 M10 x 108mm Bolt
82 4 1/4” x 16mm Bolt
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 Bolt
88 2 20-pound Crossbow Cap
89 1 Name Plate
90 1 M10 x 91mm Bolt
91 1 Retainer Ring
92 2 M6 x 13mm Bolt
93 1 Crossbar Cover
94 2 Pulley Housing
95 2 80-pound Crossbow
96 1 40-pound Crossbow
97 6 8mm Metal Spacer
98 2 50mm Square Inner Cap
99 2 38mm x 76mm Inner Cap
100 4 80-pound Crossbow Cap
101 2 10-pound Crossbow Cap
102 2 Large Plastic Foot
103 4 M10 Lock Washer
104 2 M4 x 5mm Screw
#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.
69
79
100
93
70
65
59
38
34
10
65
59
38
34
21
71
28
14
8
15
16
21
71
28
54
62
17
17
62
58
58
62
58
53
62
13
9
89
62
62
4
87
87
3
28
76
76
28
28
29
28
29
22
71
73
30
76
66
99
5
41
2
76
82
82
65
60
12
19
45
92
92
65
97
46
46
76
32
90
63
78
42
7
78
76
75
61
52
42
77
55
27
56
78
99
6
52
76
76
28
78
26
62
53
53
62
83
83
62
1
75
81
31
98
75
76
75
98
31
75
81
49
80
25
25
11
41
80
75
75
25
47
104
71
28
68
48
50
33
33
75
40
75
62
22
19
29
62
102
62
102
76
60
57
28
76
64
76
76
76
76
39
46
97
97
46
39
46
97
35
91
37
37
18
43
85
28
24
74
74
94
71
76
76
74
76
74
71
24
94
76
85
100
79
20
88
101
85
85
67
36
44
95
96
85
101
88
20
85
85
100
86
7
2
51
84
103
103
39
97
104
23
EXPLODED DRAWING—Model No. WESY59830 R
0203B
ORDERING REPLACEMENT PARTS
To order replacement parts, simply call our Customer Service Department toll-free at 1-800-999-3756, Monday
through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be prepared to give the following information:
• The MODEL NUMBER of the product (WESY59830)
• 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 & 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 crossbows for the lifetime of the product, and all other parts for five (5) years from the date of purchase. 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 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 connection 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 incidental 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 & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
Part No. 196048 R0203B Printed in China © 2003 ICON Health & Fitness, Inc.
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