Weider CrossBow Home Gym Manual PDF

Thank you for selecting the innovative CrossBow by WEIDER  resistance system. The resistance system offers a selection of stations designed to develop every major muscle group of the body.

Click on picture below to download it in pdf.

Written by admin on April 22nd, 2011 with 5 comments.
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5 comments

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Get your own gravatar by visiting gravatar.com Gary Foster
#1. December 7th, 2013, at 10:53 PM.

I am looking for the instructions for how to do the different exercises on a
Weider CrossBow model Wesy5983-1
Thank you for your help.
gary

Get your own gravatar by visiting gravatar.com Tanya
#2. December 8th, 2014, at 1:30 AM.

I am also looking for instructions for how to do the different exercises on a Weider Crossbow model Max Advantage
Thanks!
Tanya

Get your own gravatar by visiting gravatar.com Rick Self
#3. June 27th, 2015, at 1:45 PM.

I am asking the same as Mr. Foster. I need a manual for the exercises on the wesy5983.1 machine. I have downloaded the assembly manual and it refers to the attached exercise guide. I cannot find one. Thanks

Get your own gravatar by visiting gravatar.com admin
#4. December 7th, 2015, at 1:30 PM.

Hey Rick,

I hope this chart and guilde below will help you.
Weider Crossbow Exercice Chart

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 performed.
(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 body’s 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.
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 workout.
• Rest for 30 seconds after each set for a weight loss
workout.
Plan to spend the first couple of weeks familiarizing
yourself with the equipment and learning the proper
form for each exercise.

COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
slowly as you stretch and do not bounce. Ease into
each stretch gradually and go only as far as you can
without strain. Stretching at the end of each workout
is an effective way to increase flexibility.

STAYING MOTIVATED
For motivation, keep a record of each workout. The
chart on page 19 of this manual can be photocopied
and used to schedule and record your workouts. List
the date, the exercises performed, the resistance
used, and the numbers of sets and repetitions 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.

Get your own gravatar by visiting gravatar.com Marsha dewitt
#5. October 28th, 2015, at 4:03 PM.

How do I find the model number on a used crossbow so I can know what manual to download to put it together. Also do the manuals show how to put it together?

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