Model No. WESY59421
Serial No.
Write the serial number in the
space above for future reference.
Serial Number Decal (under seat)
QUESTIONS?
As a manufacturer, we are com- mitred 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:
CR SS
USER'S MANUAL
www.TheCrossBow.com
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
hands and n.gers clear of
IIS area.
??? Misuse of thisproductmay resultin seriousinjury.
??? Read user'smanual and follow all warnings and operating instructions prior to use.
Do not allow childrenon or around machine. removed.
CrossBow by WELDER is a trademark of ICON Health & Fitness, Inc.
2
IMPORTANT PRECAUTIONS
_WARN ING: To .du. _. risk of asdous injury, Bad the following Important precautions before using the resiStance system.
1.Read ell inatructions In this manuel before using the resistance system. Uas the resist- ance 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 ell precoutinno.
3.The resistam:e system is Intandad for home use only. Do not use the resistance system In any commercial, rental, or Inatltuttonel asffing.
4.Use the resistance system only on s level surface. Cover the flo_r benasth the resist.
ance systom to protect the floor.
5.Make sure that ell parts are properly tight- aned each time you use the resistance eye- tern. Replace any wom parts Immediately.
5.Keep children under 12 and pets away from the resistance system at all tim..
7.Kasp hends and feat away from moving parts.
8.Always wear athletic shoes for foot protec- tion while exercising.
9.The kit tower crossbar is not designed to be
used for
10.The resistance system is designed to sup- port s 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 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.
t2. The resistance system is designed to be used with _ Included resistance, and the
resistance included with a CrossBow by WEl- DER" Power Psk. Do not uas the resistance
system with any other type of resistance.
13.When adding resistance, both ends ofthe crossbows must rest under the two "U'-
channels. Add and remove crossbows from the
14, Keep clear of the area around the
neis while the resistance system is In use. DO not add or rornove crceshows from the
15.Always adjust the crossbow assembly to the horizontal pos_on and make sure the ful- cram knob is serum before using the resist- ance system,
16.Make sure the rings on the crossbows am pushed against the crossbow spacer bofom ualng the resistance system.
17.If you purchase the optional kit bar, always dlsconuact It frcm the sholt cabias when per- form_ an exercise that does not require it.
18.Make sure the storage knob is In place and fully tightened each time you use the resist- ance system.
19.Make sum that the cables remain on the pul- ISYI at ell timea. If the cabice bind as you are exercising, stop immediately and make sure that the cablas are on the pulleys.
20.If you feel pain or dizziness while exercising, atop Immediately and begin coQling down.
kWARNING: .._. beginning this or any exercise program, consult your physician. This
is especially important for persons over the age of 35 or plmmns with
Read all Instrustions 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 selectingthe innovativeCrossBow by WELDERTM resistancesystem. The resistance system offers a selectionof stationsdesignedto develop every major muscle groupof the body. Whether your goal is to tone your body, builddramaticmuscle size and strength,or improveyour cardiovascularsystem, the resistancesystem will help you to achieve the specific resultsyou want.
For your benefit, read this manual carefully before using the resistance system. If you have questions
after readingthis manual, please call our Customer Service Department
Time (excludingholidays).To help us assistyou, please note the productmodel number and serial number before calling.The model number is WESY59421. The serial number can be found on a decal attached to the
resistancesystem (see the front cover of this manual).
Before readingfurther, please review the drawingbelow and familiadzeyourselfwith the parts that are labeled.
High Pulley
Fulcrum Knob
Upright
Storage Knob
Backrest
Seat
Leg Level
Crossbows
Low Pulley
Base Plate
Seat Knob
4
ASSEMBLY
Make Thk'tg=F.al_r for Youmeif
TNsm_ual _s???_ned.to_ thatmerest- ante_ canhe'assembled by
most people, However, it I_,i_= ntt0 reallz8 that the versatile re,stance system has r_ny
partsandtt_t'theas_ pro=='_lltake
UmeM._t _op_ _ _at W s6_ngask_pk_ty of_. assemUy g0_=_t_y.
Before beginning assembly, carefully read the following information and instructions:
???Assembly requires two persons.
???Place all parts m a cleared area and remove the packing materials. Do not d_sposeof the packing materials until assembly is completed.
???For help identifying small parts, use the PART IDENTIFICATION CHART. Note: Some small
parts may have been
???Tighten all parts as you assemble them. unless instructedto do otherwise.
???As you assemble the resistance system, make sure all parts are odented as shown in the draw- ings
The included IAIlen wrenche.e.e.ande.e.ethe. .efollow.e- ing tools (not included) are required for assam- bly:
???Two adjustable wrenches
???One rubber mallet
???One standard screwddver
???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
Befo_ l=_=Nng a=._bly, make=am that 1
you hayedraad =nd nmda_,_tand _ lion In lIND_
Press two 50mm Square Inner Caps (98) into the
Base (1).
Attach two Plastic Feet (53) and two Large Plastic Feet (102) to the Base (1) w=thfour M4 x 16mm
Screws (62).
Attach the Upnght (3) to the Base (1) with two M10 x 66ram Carriage Bolts (83), two M1O x 72mm Bolts (64). and four M10 Nylon Locknuts (76) as shown. Note: This step will be easier to
complete if the Updght and Base are tipped on their sides.
3
64
76
o_,_," 76
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 M1O Nylon Locknut(76). Do not overtighten the Nylon Locknut; the Wheel must be able to turn easily.
Attach the other Wheel (not shown) in the same manner.
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 Cross
Tube to the Upright (3) with two M10 x 140mm Carriage Bolts (73), two M10 Washers (75), and two M10 Nuts (47).
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
75 47
Welded
73
11
41
53mm Carriage Bolts (61) and two M10 Nylon
Locknuts (76).
Fron_
3O
through this hole
Lubricate
6
6.Attach the Lat Tower (4) to the Upright (3) with four M10 x 25mm Button Head Bolts (87), and four M19 Lock Washers (103).
Attach the Name Plate (89) to the Lat Tower (4) with t_o M4 x 16mm Screws (62).
103
with the Bolt and an M10 Nylon Locknut (76). Do not overtighten the Nylon Locknut; the Leg Lever must be able to pivot easily.
42
7
???
97
/_1 46
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 M6 x 16mm Bolts (82).
11.Pull out the Seat Knob (45) as far as itwill 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 Bolt (57). Make sure that the serrated edge of the Flange Nuts are against the Seat Carriage.
While a second person presses down on the Seat (13), hold the wheel assembly firmly against the bottomof the Bench Rail (5) and propedy 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).
10
Slots
ustmentHole
97
8
i2. Press two 25mm Square Inner Caps (54) into the indicated end of the Backrest Frame (15).
Attach a Plastic Foot (53) to the Backrest Frame (15) with an M4 x 16ram Screw (62).
12
SS . 53
Attach the two Guard Plates (17) to the inside of the Backrest Frame (15) with four M4 x 16mm
Screws (62).
13.Odent 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 Bolts (58).
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.
17_/_ L"
17
13
14
14
L' 62
15.Attach the two
(20)to the
Attach the two
Caps (79) to the
15
96
100
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.
Set the Crossbows intothe CrossbowSpacer (35) in the followingorder: the
Crossbow(67), the
Crossbow(95), and the
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 indicat- ed end of the Cross Tube (11) and then through a Swivel Arm (22). If necessary, use the tip of a screwdriverto 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 5ram Screw (104).
Wrap the Long Cable (80) around a 90mm Pulley
(28).Attach the Pulley inside of the Swivel Arm
(22)with an MIO x 42ram Button Head Bolt (71) and an M1O 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 M1O x 140mm Carriage Bolt (73) with an M10 Nylon Locknut (76). Be sure the fiat
edge of the Pulley Guard is on the side shown.
19.Attach a Pulley Housing (94) to the indicated"U"- channel on the
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).
up
96
Rings on
95
Rods 67
17
0 7110,
76
18
Flat
Edge 2._,/76
10
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 113mm Button Head Bolt (40) and an M10 Nylon Locknut (76). Be sure the fiat edge of the Pulley Guard is on the bottom.
2O
80
Flat
Edge
21.Attach a Pulley Housing (94) to the indicated "U'- channel on the
(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
71
28
22
28
80
Edge
23
80..
28
71
22
76
11
24.LocatetheLegLeverCable(32),whichhastwo endsthatarethesamelengthandathirdend thatislonger.
RoutethelongestendoftheLegLeverCable (32)throughtheholeintheFrontLeg(6),and attachit insideoftheholeintheLegLever(7) withanM10x 6OmmBolt(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 91ram Bolt (90), two 26mm Spacers (52), two M10 Washers (75), end an MI0 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 bottomof the
Bench Rail (5).
26.Locate the two Short Cables (33). Wrap one of the Cables around a 90mm Pulley (28). Attach the Pulleyto a High Pulley Housing (21) with an M10 x 42mm Button Head Boit (71) and an M10
Nylon Locknut (76).
Repeat this step with the other Short Cable (33).
24
25
6
9O
Hook
76
26
76
21
71
the Front Leg (6) and the Leg Lever (7). Press four 19ram Round inner Caps (78) into the ends of the tubes.
26
7
26
28.Make sure that all parts have been propedy tightened. The use of the remaining parts will be explained in
ADJUSTMENTS, beginning on the followingpage,
Before using the resistance system, pull the long cable a few times to be sure that it moves smoothlyover 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 t6 for proper cable routing.
12
ADJUSTMENTS
This section explains how to adjust the resistance system. See the EXERCISE GUIDELINES on page 17 for importantinformationabout 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 propedy tightened each time you use the resistancesystem. Replace worn parts immedi- ately. The resistancesystem can be cleaned with a damp clothand a mild,
solvents. The crossbowscan be cleaned with a vinyland rubber protectant,available at an automotiveor 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 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).
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 (13) must be able to roll along the Bench Rail (5). First, remove the backrest from the seat frame (see ADJUSTING
THE BACKREST on page 15). Then, pull the Seat Knob (45) out as far as it will go, and tum the Knob so that the pin rests at the end of the
Hook
45
12
5
Pin 45
13
To attach a Short Handle (49) to a high pulley,flint
attach the htgh pulley to the resistancesystem (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) wtthCable Clips (51). Attach the Leg Press Strap (not shown) to bothends of the Long Cable, or the optional lat bar to the Short Cables (33), w_thtwo Cable Clips.
Note: A tat bar is an optional accessory for the
CrossBow by WELDER". To purchase a lat bar,call our Customer Service Department
ADJUSTING THE RESISTANCE
To add resistance, hold a
Pound Center Crossbow (44) firmly and push the end of a crossbow under tt Repeat with the other end of the crossbow. If more resistance is needed, add one crossbow at a ttme.
Note. When adding resistance, always start with the heaviest crossbow to be used, and fintshwtth the lightest crossbow.When removmg crossbowsfrom the
AWARNING:
ance, make sure Uta( both ends of the cross- bow rest under the two
rings on the Removable Crossbows (36, 67)- must be pushed against the Crossbow Spacer
(3b')Do. not add or remove crossbows from the
Note: The CrossBow by WELDER" uses progresstve reststance. As the crossbowsbegin to bend, the
amount of reststance will increase gradually.As the crossbows bend further, the reststancewill mcrease
rapidly
Additional resistance can be added to the CrossBow
by WELDER" raststance system by callingthe Customer Service number on the back cover of this
manual and askmg for model number WEMC06420
33
\
4c
Crossbows
14
ADJUSTING THE BACKREST
The Backrest (14) can be used in a level positionor one of three inclined positions. To use the Backrest in a level position,secure the Seat Frame (12) to the adjustment hole in the Bench Rail (5) next to the Front
Leg (6) (see ADJUSTING THE SEAT on page 13).
To use the Backrest (14) in an inclined position, secure the Seat Frame (12) to one of the other three adjustment holes in the Bench Rail (5). Rest the Backrest against the Upright (3).
For row exercises, remove the Backrest (14). Hold the Backrest vertically over the Seat (13) and lift the rod out of the slot in the Seat Frame (12) (see the mset drawing).
STORING THE RESISTANCE SYSTEM
To store the resistance system, slide the ends of the
Leg Lever Cable (32) onto the hook on the bottomofCrossbows, the Bench Rail (5). Be sure the Seat (13) is in the
positionclosest to the Front Leg (6) (see ADJUSTING THE SEAT on page 13) Next, remove the Storage Knob (30) from the Upnght (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 crossbowsfrom the
Finally, loosen the Fulcrum Knob (43) and pull it out as far as it will go. Turn the crossbow assembly vertio cally and engage the Fulcrum Knob into the fulcrum on the Lat Tower (4). Note: Storing the crossbows vertically will prolong the life of the crossbows.
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. "131tthe 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.
WARNING: se=n tl.t =nof
croubows areremoved fromthe "U"_mnels
beforemovingthe crossbowauembly to the stored posWo..
Make sure that the crosslsow asund_ is In
me hodz=_ pos_ endthatU_ Sto_
Knob (30) is In I_ace and fully t_hfened each time you use the resistance system.
Stored Position
Hold in this area
15
USING THE REMOVABLE CROSSBOWS
The Removable Crossbows (36, 67) can be used to
exercise apart from the resistancesystem, as shown in67 36 the video or on the exemise guide. To remove a
Crossbow,pull it out of the CrossbowSpacer (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 routingof the
Long Cable (80). Use the diagram to make sure that
Long Cable (80)
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
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 continuallyadapt and grow as you progres- sively increase the intensityof your exercise. You can adjust the intensity level of an individualexercise 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
The proper amount of resistance for each exercise depends upon the individualuser. You must gauge your limits and select the amount of resistancethat is right for you. Begin with 3 sets of 8 repetitionsfor 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- erete percentage of their capacity. Select a moderate amount of resistanceand increase the number of rep- etitions in each set. Complete as many sets of 15 to 20 repetitionsas possiblewithout 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 efficientway to get a complete and
???Plan strength training workouts on Monday, Wednesday, and Friday.
???Plan 20 to 30 minutes of aerobic exercise, such as runningon a treadmill or riding on an ellipticalor 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 strengthenyour body, plus devel- op your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determiningthe exact length of time for each workout, as well as the number of repetitionsor sets completed, is an individualmatter. It is importantto avoid overdo- ing it dudng the first few months of your exercise pro- gram. You shouldprogress at your own pace and be sensitiveto your body'ssignals. If you experience pain or dizziness at any time while exercising, stop immedi- ately and begin cooling down. Find out what is wrong before continuing.Remember that adequate rest and a properdiet are importantfactors in any exercise pro- gram.
WARMING UP
Begin each workout with 5 to 10 minutesof stretching and light exercise to warm up. Warming up prepares your body for more strenuous exercise by increasing circulation,raisingyour body temperature and deliver- ing more oxygen to your muscles.
WORKING OUT
Each workout should include6 to 10 different exercis- es. Select exercises for every major muscle group, emphasizing areas that you want to develop most. To give balance and vadety 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 throughthe full range of motion for each exercise, and moving only the appropriate parts of the body.
Exercising in an uncontrolledmanner will leave you feeling exhausted. On the exercise guide accompany- ing this manual you will find photographsshowing 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 repetitionshould last about half as long as the return stage. Proper breathing is important. Exhale during the exertion stage of each repetitionand 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:
???Rest for three minutes after each set for a muscle building workout.
???Rest for one minute after each set for a toning work- out.
???Rest for 30 seconds after each set for a weight less 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.Stemomastoid(neck)
B.PectorelisMajor (chest)
C.Biceps(frontof arm)
D.Obliques(waist)
E.Brachioradials(forearm)
F.Hip Flexors (upper thigh) G??? Abductor(outerthigh)
H.Quaddceps (frontof thigh)
LSartodus (front of thigh)
J. TibialisAnterior (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. Stretchingat 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 recordyour workouts. List the date, the exercises performed, the resistance used, and the numbers of sets and repetitionscom- pleted. Record your weight and key body measure- ments at the end of every month. Remember, the key to achievingthe greatest resultsis to make exercise a regular and enjoyable part of your everyday life???
R
S
V
18
MONDAY
Date:
/ /
TUESDAY
Date:
I /
WEDNESDAY
Da_:
/ /
THURSDAY
Date:
I I
FRIDAY
Date:
/ /
EXERCISE
AEROBIC EXERCISE
EXERCISE
AEROBIC EXERCISE
EXERCISE
RESISTANCE SETS REPS
RESISTANCE SETS REPS
RESISTANCE SETS REPS
Make photocopiesof this page for schedulingand recordingyour workouts. 19
ORDERING REPLACEMENT PARTS
To order replacement pads, simply cell our Customer Service Department
???The MODEL NUMBER of the product (WESY59421)
???The NAME of the product (CrossBow by WELDER" 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 crossbowsfor the life-
time of the product, the seats and vinyl for a pedod of five (5) years from the date of purchase, and all other parts for five (5) years. This warranty extends onlyto the odginal purchaser. ICON'sobligationunder this warranty is limited to replacing or repairing, at ICON'soption, the productthrough one of its author- ized service centers.All repairs for whichwarranty claims are made must be
warranty does not extend to any productor damage to a productcaused by or attdbutableto freight dam- age, abuse, misuse, improper or abnormal usage or repairs not provided by an ICON authodzed service
center; products used for commemial or rental purposes; or products used as store display models. No other warranty beyond that specificallyset forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special or consequentialdamages arising out of or in con- nection with the use or performance of the productor damages with respect to any economic loss, loss of property, loss of revenues or profits,loss of enjoyment or use, costs of removal or installationor other consequentialdamages of whatsoever nature. Some states do not allow the exclusionor limitationof inci-
dental or consequentialdamages. Accordingly, the above limitationmay not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantabilityor fitness for a particular purpose is limited in itsscope and duration to the terms set forth
herein. Some states do not allow limitationson how long an impliedwarranty lasts.Accordingly,the above limitationmay not apply to you.
This warrantygives you specificlegal dghts. You may also have other rightswhich vary from state to state.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT
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
@@
M6 Nylon Locknut (69)
M10 Lock Washer (103)
??8
19ram Round Inner Cap (78)
M8 Nylon Locknut (65) M10 Nylon Locknut (76) M8 Washer (59)
38mm Round Inner Cap (38)
45mm Square Inner Cap (42)
38mm x 64ram Inner Cap (41)
_\\\\\\\1
M10 x 53ram Carraige Bolt (61)
M10 x 65mm Button Head Bolt (70)
_\\\\\\\1
M10 x 68ram Bolt (56)
M10 x 6Omm Bolt (63)
_\\\\\\
M8 x 45ram Bolt (58)
M10 x 42ram Button Head Bolt (71)
M10 x 25ram Button Head Bolt (87)
M4 x 19mm Screw (77)
M8 x 19ram Button Head Screw (86)
M6 x 16ram Bolt (82)
M4 x 16ram Screw (62)
M6 x 13mm Screw (92)
M4 x 12mm Flat
Head Screw (85)
_\\\\\\\1
M10 X 66mm Carriage Bolt (83)
_\\\\\\\l
M10 x 72ram Bolt (64)
_\\\\\\\1
M10 x 91mm Bolt (90)
_\\\\\\\\\\\\\\\\\\\ ,_
M10 x 103ram Bolt (66)
&\\\\\\\\\\\\\\\\ I
M8 x 104mm Bolt (60)
M10 x 102mm Button Head Bolt (24)
_\\\\\\\_
M10 x 108mm Bolt (81)
[_\\\\\_1k\\\\\\l
M8 x114mm Bolt (57)
M10 x 113mm Button Head Bolt (40)
M4 x 5ram Screw (104)
M10 x 140ram Carriage Bolt (73)
Note: "/f'indicates a
8
15
17
i
57
6O
75 56_
44
40
82
82
80104
76
41
64
98
78
86
96
79
71
25
22
76