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.

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Comments

  1. Gary Foster

    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

  2. Tanya

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

  3. Rick Self

    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

    1. Post
      Author
      admin

      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.

  4. Marsha dewitt

    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?

  5. Patricia Wallis

    I also need specific instructions on how to set the machine up to do the various exercises. The chart is great but I can’t see how to hook up the various cables to do the different exercises. Is there a video or something that I can order? The written directions are fine for general exercise instructions, but they are not specific for use of the CrossBow, which I think is what we are all asking for.

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