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:

1-800-999-3756

Mon.-Fri., 6 a.m.-6 p.m. MST

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 t-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.

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 pug-up exercises. Do not hang on the cmssber.

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 "U"-channels one crossbow at s time.

14, Keep clear of the area around the "U"-chan-

neis while the resistance system is In use. DO not add or rornove crceshows from the

"U"-channals wNI,e the end of the long cable is pullad out.

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 pre-existing health problem.

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 toil-free at 1-800-999-3756, Monday through Friday,6 a.m. until 6 p.m. Mountain

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 pre-attached for shipping. If a part is not in the parts bag. check to see if it has been pre-attached.

???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 open-end or closed-end wrenches, or a set of ratchet wrenches.

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

_o_---102

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

-TZ.'-]

75 47

Welded

73

11

41

53mm Carriage Bolts (61) and two M10 Nylon

Locknuts (76).

Fron_

--6

--27

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

-3

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

???i ,L_'-65

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.

L=-li :joo

17_/_ L"

17

13

14

14

L' 62

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).

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 1O-PoundRemovable

Crossbow(67), the 20-Pound Removable Crossbow(36), an 80-Pound Crossbow(95), the 10-Pound Center Crossbow(44), an 8O-Pound

Crossbow(95), and the 40-Pound Crossbow(96). Make sure the indicated rings are on the side shown end 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 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 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).

up

96

Rings on

95

Rods 67

17

0 7110,

28--_q

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 lO-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).

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

-75

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, non-abrasive detergent. Do not use

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 "L"-shapedslot (see the inset drawing).

Hook

45

12

5

Pin 45

13

A'I-fACHING THE ACCESSORIES

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 toll-freeat 1-800- 999-3756 and ask for model number WEMC04420.

ADJUSTING THE RESISTANCE

To add resistance, hold a "U"-channel on the 10-

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 "U"-channels,start with the lightestcrossbow and finish with the heaviest.

AWARNING:

ance, make sure Uta( both ends of the cross- bow rest under the two "U"-channele. The

rings on the Removable Crossbows (36, 67)- must be pushed against the Crossbow Spacer

(3b')Do. not add or remove crossbows from the "U"-channele while the end of the Long Cable (80) Is pulled out.

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 (100-Pound Power Pak) or WEMC09420 (200-Pound Power Pak)

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

"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 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.

"U"-Channel

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 sit-up. A "set"is a series of repetitions.)

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 well-balanced fitness program.An example of a bal- anced program is:

???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 toll-free at 1-800-999-3756, Monday through Fdday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assistyou, please be pre- pared to give the followinginformation:

???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 pre-authodzed by ICON. This

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 84321-9813

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.

@@

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 non-illustratedpart. Specificationsare subjectto change without notice. See the back cover of the user'smanual for informationabout ordering replacement pads.

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