Pro-Form CROSSTRAINER User manual

TABLE OF CONTENTS
eQe .**ot i i.**..*,***t ioooooe ioeoele, ioQQota_im°le_*lt t t t o_
BEFOREYOU BEGIN:. 'j._,'" -:" * " "_'_ ......"°_'" _'-'_-"- "......:" ,-'_*_-_'_ • - .: 2
o'e oe oel i leoe6 eiD* Deo e_l eeeeeeeeeeD_e i i o D eeeeiem oe le le ooe o e e ooe• • •_l •
ASSEMBLY.-. " "'- -"
D, e s o e eloe e oe ee i el e le e e i i e e t* e e_o i • •• • ee ee • i i leoeo t* • t D e=le _* eerie _l_ • ee ••••••
ADJU_rlNG THE CROSS TRAINER• .......... - - _,_..- .... 8le**ee e t* e eee e _ee _ _ e e _e| _*e _e _ e_le e e _ _* e e e e ee**e e _ • ••• ••
(_I_ERATINGTHE STEPPERCONSOLE -- . .. . ,.-: ; -.:..,o, ::-.'._'_- _ .".-. ..... ........... ".;..'... .... ;.,..,_= .............. 10
..... . .... .
OPERATING THE PERSONALTRAINERCOMPUTER . ::, ." " _:_'
..... ......................... :..ll
"-'"-Calories "°"°> "-:_ ' -'- :: -_" --- _ "-°*"'12
EXERCISEGUIDE ". -""" _ ...... " "= "_ 16
°'_ 25
TROUBLE SHOOTING AND MAINTENANCE " ."-". ..... _ "-" " ""
ORDERING REPLACEMENTPARTS _ BackCover
U_q'ED WARRANTY..-.-. ;- '-.. :_...-... ;Back-Cover
IMPORTANT SAFETY PRECAUTIONS
WARNING: To reduce therisk o| seriousinjury, read the following important safety precautionsbefore using the
CROSS TRAINER e. Beforebeginning any i_xerci_ program, consultyour physician. Thisis'especially im,p_.,rtant_r
F_ersansover the age o| 35 or personswilh pre-e_sting hea.lthp_oMerns.PROFORM assumesno respons,b,li_ for.
personal injury or properly damage sustainedbv o_throuab th'__se of this _roduct.
i". Readth_s_wner'_manu_and_e_cc_mPany_ngRTN_E_-J_JRNA_carefu_ybaf_reusing_hecR_NERe; _
Usethe CROSSTRAINER• only as described.
2.. Inspectand fiQhten'allparts each timeyou usethe _KUbb IKAliN_:Re. Replace any wom parts |mmediatelyt
3. Do not use the transformer it it isdamaged. Keep the power cordaway trom walkways and healed surfoces.
4. Keep your hands away trom moving paris. Always wear athlehc shoosfor toot protection.
5. Keep small children away from the CROSSTRAINERe at all llmes.
6. To prevent damage, to. the Weight system, do IlO_ F)Lri'a_y-'pl'_ur_on the legdeveloper, an_ or cableswhil_eth?
weight setting isch.a.nging.If thelot bar or rower b_r _'atteched ..tp'thehigh_pblley_tefion,_r_.'t"=tin_'rack_'n_the
h_ghpulley station. (SeeOPERATINGTHEPERSONA/.TRAINERcoMPUTER on page 11 o| _th,,"ownersma_aL)
7. Ahvays stand on the foot plate when I:_rformincl-anyexercise that could cause the CROSSTRAINER• to fip._:
.,....to
8. Make sure that the cables'i:ematnin'the_g-robv_ in-the pulleys a_yo_-_se the CROSS"II(_JNER_
9. The resistancecylindersbacome ve_ hot durlng use.AJIow the resistancecytindersfo €o_!_bafor_ to_ichlng_; =--:
them. Cover the floor beneath thestepper for protection;a small amount of o,I leakage _snormal fo_ hydrau|k"
cyhnders. When us,ngthe stepper,keep yo_ feet_onth_ j_Ja_ at oil limes. If you'lift y_r f_t off the p_dals,
the isedals may b_ome separak,dfrom the resistance_71!_ders, resu!tingm mlury. _.'._
lO.'lf you feel pain or dizzinessat any timewhile exercisincl;stoDimmediately and beain coulina down. Findout _
what is wrona before contlnulno.

BEFORE YOU BEGIN
Congralulations[orpurchasingtherevolutionaryPROFOP,M_CROSSTRAJ'NER4"TheCROSSTRAINERe."c_mbiri_'a":
multi-stationweightsystemwth a [ull-s_zestepperIq letyouenlaytruecrossIram0ngwork_JtsIn theconvenienceoF,
yourownhome.And tohelpyougetthemost_everyy_orkout,theCROSSTRAINERek,_lui'_"the-6dv_EceclI_EP_-'.'
SONALTP,AI,NER'r_weighttrainingcomputer.Whetheryour goalis |mprovedcordlovascu/arfitness,a sha_Jy,ton_
bodyordramatlc'musclesizeandstrength,theCROSSTRA]NEI_• v_llbelpyo_to,_chi_veth"_'sl_,cific'i'_sultsyou_t.
Foryour safelyand benefit, read this ' " " " " """ " _- "" *" ":owner's .manualand the accompanyingFITNESSJOURNALcarefelb; before using"
the CROSSTRAINERe. IFyou have additional questions, please call our CustomerServTceD.eparlmenttoll-flee at
1-800.999.3756, Monday tt_rbughFriday, 6a.m. until6p.m. Mountain Time (e_cludin_ holidays).'To help-u_ ass|_i
you quicldy,please note the model numberand serialnumberof your CROSS TRAINER• befor_ c-ailing-.The model"
numberis831.159342. The serialnumbercan be found on a decal _lt_hed to theCROSSTRA/NERe. The locationoF
the decal isshown in thedrawing below. Write the serialnumber in the following spacefor reference:
BeForereadina turther, please review thedraw[nclbelow and familiarize yourselfwith thi_I:_ds-that a_e labelec"
High_lley Station Cobb Clio
iStepper Console
Stepper Handle
CUST6MSMARI"CARn
!o" .I .-
LegDeveloper
i
I
I
_ackrest
Arm
Seat
We_nhtCable.
'_o_ PulleyStation
- FootPlate

ASSEMBLY
Assemblyrequires Iwo persons.To'assembleth_CRO_ TRAINERe, us":.1_ ind.ud_ vid.ea_:assetteor foflow the _-_
instrucffons befow. Due 1otheweTght'oFthe GROSSTRAINERe, it shouldbe assembledin the'location whof'e itwill be"
used.Pta_e'attPor_inactea,_o_;_ed,'_* _ mot_a!s.Do_otd_s_seo_thePo_,_,_te_ol_unto
assembly is co_'npleted.Make'sure to lower the'r_islance cylindersand pedalsbefore beginning assembly; if the ,._
reslstahce cyllnders foil, Ihey may damage _theslde._ielcls. Read ea.chassemblystepand examineeach drawing .-.
care[ully. Refer tothe Part IdentificationChart a_componylngthis owner'smanual, tohelp identi_,the h_ardware used
in assembly. Make sure that all parts a'reoriented as shown in Ihe dr_s.
The follow_ngtools "(notindude_ 9m .requ|mdfor assembly:.Iwo 8" Adjustable Wrenches _ and a
Rubber'Mailet .Asmallanent oFsoapy_vaterisalsoreclulred._
-3.
Ls_ttheF_t _se(;;)_ndth,iR_ _ (8)on_e
fioor as shown.Turn the RearBasesotheindented
holesore toward the floor.
l_e_ s-_3_ 378_x-2-1 _2"Caarr[age Bolts(1) up
through the indicated holesin the Frontand Rear
Bases (7, 8}."
2..With the help of o secondperson,setIhe To_er
Frame (10) near the indicatedendsof the Frontand
'Rear Bases(7, 8). TheTower Framemustbe'turned
so the Pedals (75, 76) are on thesame:side_.sthe
extension on the FrontBase. RaisetheTower'Frame
and lower it ontothe two indicated3/8" x 2 1/2"
Corriaae Bolts(1) in theRear Base.
Rai.,,ethefr_t oFth_To,_v-e¥Fr;_ (1O}_ndI"o_verit:
ontothetwo indicated 3/8 '_x2 1/2' Carria_"l_its
_1) iri the_FrOnt Ba_a(7).
J_djust the positionof theTowerFrame11_O}_'t_e -
four indite .h.._..3/8" x_2._I/__ Carriage Bolts(1) are'
cent_r&l'ffithe'slol_J holes_the Tower i_ra_e. _)_
Thread a 3/8" Nut {2} with a3/8" 1.6c_h__(3)_
onto each .Carnage Bolt.Do not I_ghten_neNu'_-_:.-'_:_
yet.
1
|
1
_12"__ "'_ III1\ .,-'q_--_/--l_:_:.
"_,. _10 _,-_-_._ 8
!-_ _ _. "-"
3

.
.
Slide the Brace (29) ontothe_threadedboltproh;ud-
ing frownthe Tower Frame (I0). Thread a '3/8",
Ny_ackNut (6} onto the thr_ded bolt. Do noelI_Qht.
en the Nvlack Nut yet.
Placeyour foot on the extensionand sligh_ m.ise
the front oFtheTower Frame (10). _ign the Imver
end of the Brace (29) with the indicated 3/8" x"
2 1/2" Carriag_ BOlt(1). Lowerthe Tower Frameso
the Braceslidesonto the Carriage Bolt.Thre_cl a
3/8" Nut (2) with a 3/8" Lack'washer(3) onto the
Ca ageBolt.Do.o ,gh oNutyet.
With the help o.Fa secondperson,lift theUl_right(9)
and lower itonto the two indicated 3/8" x 2 1/2"
Carriage Bolts (.1)in the Real Base(8). Thread a
3/8" Nut (2) and 3/8" Lac_a'sher (3) ontoeach
Carriafle Bolt.Do not fi_hten the Nuts yet.
Altoch !heFrontBase(7}totheeUpright(9)with
"3/8" x 3/,_" Boltsr3111s_ th;.ins_tdrm.v[n_l. _"
'.tighten Ibe 3/8" N/lack Nut (6) attached in assem-
bly s_p 4: and the .spven3/8" Nuts (2) attached in
,assemblysteps3through 5.
.Atta'ch the"Fo_t Plc_te-(102)to th_ Ul_ight" (9) _-_h
two 3/8" x 3/4__ Bolts (31) and 3/8" N_ock Nuts
(6).
i
With the help of q secondl_rs_n, lift t_ FrontBase
(7). Peehhe backi_"_lf th;;ee'Rub,berPads(48)." / °
Paresstwoonto the_ndemde of the FrontBosein the
|ndlcated Io_'afions, and one ontotheundersde of
theUpnght (9). Lower the FrontBose." -/
Presstwo RubberPads 148| ontothe R_r I_e (8)
in thesome manner. 102
4

7. _Insertthe Iowei.end oFthe LeEArm (15} intothelee
: side of the h_ment Ann (74). Make sure that the
bracket on the end of the LeftArm ispositionedas
!shown in the inset drawing. If the bracket is"_ot
ipositioned as shown,,the LeftArm will not f_nction
proper_y.
Tap-a 3/4" PlasticCap (57) ontoone oFt_ endsoF
a3/4' x 4" J_e (54). Align thehole in the end oF
the Left_ (15} with the holesin the MomentAnn
:(74). Insert theAxJeinto theMomenb_-m and the
LeftArm. Tea a 3/4" PlasticCaa ontotheAxle.
•Note: An exlTa 3/4' PlasticCap (57) hc_ibee'-h_: -
included with the hardware Pock. If you accldentol.
_ly damage one of the PlasticCapsduring assem-
bly, usethe extra Plastic Cap. Othenvlse, the exh'a
•PlasticCap may be discarded.
:,_.tochtheRightArn'l(i6) inthesamemanner.
.Wrap theWeight Cable (52) under th_ 3 1/2=!
Pu ey (5) on thelower end of theUpright (9). Make
.'surethatthe Cable isbelween _ Cable Tr,_p(67)
_nd thePulley.Tightenthe 3/8 I_ock Nut (6)
altachlng the Pulleyto the Upright.Make_ure Ihat
the Cable Trao is in _a _'7 "
_'ck_k" ,_osltlon.
I.ay theWeight Cable (52) over a 3 1/2' Pulley(5).
_ach a Cable Tra_ (67) and thehlley to theleft
_ide oEtheuprighi (9) with a 3/8 x1 3/4 Bolt
(40) and 3/8" F._k N_ (6). Make sure that the
Cable Trap is in the "12 o'clock" Position.
Wrap theWelght Cable (52)a_bUh'da-2_' PUl]_(4). :
_ttach the Pulleyto the Left'Arm(15) wit\hla 3/8" x
1 3/4" Bolt{40) and 3/8" N_4ockNut 16|.
9. Wrap the Weight Cable (52) around a _3/4"
Pulle); (13). Attach the Pulley tothe indicated b?acket
ontheup ght(g) 3/8-.x13/4" lt 4_oj.
and 318" Nvln_.k N,_ I._,1_:'_" _ "
8
40 67
_, Il'="i /='1 .

10. Wrap theeWeightCable(52) arounda_2" Pulley(4)•
AltochthePulleyto theRightArm (16) withar3/8_ X
1 3/4' Bolt(40) and 3/8" N/lock Nut'(6). i _
.... ! Jl
LaytheWelgl_t'Cable(52)over a3 1/2" Pull_'(5).
Attacha CableTrap(67) and _ _lle_, to the'slde
oftheUprlghi(9)with a'3/8,':_ 1 3)4" Bolt{46)"-.
and3/8: NylockHut(6)• Make surethat _n_i:able':_-.
Trapisin the "12 o'clock"posiffon:.:;-_-_-_" "'_
11. Wrap theWeightCable(52} undera2" _lley (,_)." :
Altoch thePulleyto thel:_racketonthesideofthe :
MomentAnn (74) witha3/8" x 1 3/4_ Bg.It(40) "
and 3/8" Nylock Nut (6). Make suretl_c_ttheWeight
CableisbelweenthePulleyandthe indicaiedtab. - .
Altoch the end oFthe Weigh/Cable (5.2)totheright-..::
sideoftheLegDeveloper(23) witha3/8" x 2 1/4" "
Bolt(45) and 3/8" I',lyl_k Nut (6). Do".n'otoverfighl-
en the Nylock Nut; the Cable mustbe able tosww-
elfreely or itwill bedama_l._
. . v ,-
12• InsertthethreadedboltontheendoftheWeight
Cable(52) ratatheAdjustmentBracket(53) Finger
tightenthe'5/16" Nut (82) ontothethr_ed bolt
until.thereisslighttensionin theCable/
13. Wet theupperendsoFtheLeftand RightArms(15,
16)andtheinsidesofthetv;oLarg&Pads(17)with :",_,5"1
soapywater.SlidetheLargePadsontotheArms_-,:.--.o_.
AttachtheBackrest(19) tothe ULbrlght(9)with t_ _-z_=
1/4'_x 2 1/_ Bolts(46).; .-,._'r:_.o_ t_ _'_.._.:::':_%
6

15. CenteronePodTube(22) and the
othSFF
fourSmallPads|171ontotheen'ds'oFthe
16. RestI'neLeFtand RightP_) onthehooks
at the Io_-----r_en_s_Fth-eRes|stonceC_in-_'ers(84).
Make surethatthe hooksare fuJJy|nserledinto the
sameslo_ underbothpedals.
PI_ theTronsfo_er (39) intothejacklocatednear
theboeombfthe RightSid.eShield(12).
16
76
:\\ _\
:.,))::
;-II _-
=_z.I ,"
,."" -i q
17. Make surethatoil parisare properly tlghtened."I'VeuseoFallremaln;ng_arts'wiUbe e.,q.plolnedinADJUSI_I_IG
THECROSSTRAINERe, boolnnlnaoni_a_e"8 ofthisowner'smanu01.•
18. Beforeusingthei_.ROSSTRAINERe, t_l_.thecablesa_clth-_l_ulleys.Make'sur-ethatthecablesa_ m the.grooves"
m thepulleys.If thecablesdonotmovesmoothlyoverthepulleys,localeand correctthe problembeforeusing
the CROSSI_-._NER'e. Ifthe cables are not pral_n_ rout,d, they _11 be damaged _en used.
7

ADIUSTING.THE €C.ROSS trAINER
theCROssTRAIN.ERe!sdes!gnedtobechangedfroms._ontostar;onqu!c_and.eas,ly...thamstruc,_sbelow-5
desc_beho'weach_rt of_aCROSStr_ner • canbeadjusted.Ploosareadthesemsh'Oction's'c_,rebllybeb_e Us;rig
theCROSSTRAINERe.re_;Flo'pa..,ges17through24of_isowner's.rnanualto_ee.h6v;Ih_CRO_ TRAINERashpuld
beset'upfor_ch individualexerci_se.
IMPORTANT:For effectiveexerc|se, the CROSS11_JNER• mustbe set up co_ect_/for each exerc|se. When ah'ach-_
ing the lot bar, rower bar or strap, bttach them diredty 1othe CROSSTRAINER•or usethechaln to attach themF '
make surethat the lat bar, rower baJ;oi"strap isin the correctStartingpositionfor each exercise. If there is any
slackin the cable or chain as ),ou perform an exercise,the effedlvenessof the exercisewill be reduced.
1. CHANGING THE STEPPING RESISTANCE
To changethe resistanceoF_e I_eclals(75, 76), first
I_fithe Pedalsoff.the hoo_ at the lower endsof the
ResistanceCylinders(84). Move the hooks to differ-
entslotsunder the Pedats. Make sure that the hooks
are fully inserled inlo the same slotsunder both
Pedals.The farther thehooks are from theTower
Frame (10), the greater the resistancewill be.
WARNING: The ResistanceCylinders become very
hot during use. Allow the Resistance Cylinders1o
coolbefore touching them.
2. CHANGING THE ARMS TO THE BUTTERFLY
MODE AND PRESSMODE
TheArms 115, 16) can be changed to eitherthebut-
terflymodeor the pressmode..To perform the BUT-
TERFLYexercise,change theArms to thebuffer'fly
mode by turningthe SelectorI_ob (55) clockwiseas
shownby the decal. To perform the BENCH PRESS
exercise,change |heArms ta the pressmodeby
turningtheSelector Knob cour!!erdockwise.
3, ATTACHING THE/.AT BAR, ROWER BAROR
STRAPTO THE HIGH PULLEYSTATION
Attach thetat Ba.r(36) io the Main Cable (51) with a
Cable Clip (33). Forsomeexercises,the Chain (38)
should be attached between the tat Bar and the
Main Cable with two Cable Clips.Adjust the length
of the Cha'in_tween the LatBar and the Main
Cable sa the I.at Bar isin the correct starting posl-
tionfor theexercise to be performed.
The RowerBar (34) or the Strap (35) can be
attachedin the same mannen
o. .
B

4. ATTACHING THE LATBAR, ROWER BAR OR
STRAPTO THE LOW PULLEYSTA'I'ION:
• Cable Clip(33). For .sg_ne_e_cl...._, lhe.Chaln (38)_
Ma_n Cable with Iwo Cable Clips.Adjust the length
of the Chain between the Eat Bar and the Ma_n
Cable so the.Eat.Bar is in the correctslatting posi-._
fion for the exercise to be performed. : ; _,: __: :_-'.
The RowerBc_r(34) or the Slra'p(35) can 10e'
altacheclin the same manner.
9

OPERATING TH E STEPPER-CON'SOI-E
The stepper consoleis des;g.nedtogive you in',font [e_fbeck as yo_ _xet:cJseon the d_open'Plea._'r_cJ the_ instruc-"_
tlonscare[uJ_ybe_oreooeralinQ_e console. Note: Removetheclear plastic fr_n the frontoFthea_n,._l_ -
DIAGRAM OFTHE CONSOLE
1. LCDdisplay--Display for all modes.
2. Mode indicalorsuShow whichmode is currently
selededand displayed.
3. /vl_/_._'[; DUi'EOiT'OeI_CTS manes.
4. ON/OFF b_tlon.--Tums the_:_W_.r'_,'hZ,:.l,,; ,,ncl
resetsthe display.
ii
DIS'rANC_ CALORIE SCAN
MoE,e:":OWo r
:- [----i [----]. 4
DESCRIPTION OF THE CONSOLE J_ODES
SPEED--Displays your.-stepp_ngspeed,in stepsper minute.
TIME--DL,_playsthe length oFtime you hc_ve_n'stepplng. Note: .time.willbe counted on_,whileyo_ aFe's_opln_l.
you stopfor tensecondsor Ionaer. _e TIME modewill nn.,._ ,,,',ill,.,,-,,...... _e stepping.
DISTAHCE--DIsokJv;-_tc;tal n6ml_;r _1:_,,;,_ v,,,, k...... I,,_,_1
CALOR!E'--DispI_s the tq.tal__umbe_o(Cglories you hoveburned. Nard: If the steppingresistanceis n-_arthe Iowes'l:o_
SCAN-LDisnlavs the SPEED,TIME, DISTANCE and CALORIFmodes,for five secondseach, in a receotina cycle.
CONSOLE OPERATION
1. "inturnon the cower, or_ssth_ON/OFF k.,',-,n _r sim_Y beain sfecoina.
2. Seled one'oFthe fiw m_l_'_ I
a.ISCAH--W_en.' thq_x;wer islurned _n, the SCAN modewill be seleded automatically.One mode indicator will
appear .b);the.'_8?cl "SCJ._..',.1"heSPEED,TIME, DISTANCEand CA.LORIF modeswill oil be displayed, for five
:seconds each,-in a rel:_'affng-E,/cle.,_ second mode indlcolor will show which mode iscurrentlydispla),ed.
• I
b.; SPEED,TIME, DISTAN,CE or CALORIE--The SPEED,TIME, DISTANCEor CALOPJEmode con be seceded for
:_n--u_.s _1_. y_el_19 ___s_g_ MOOE button.The m_.s will be _I_ecl in the followln_ order:
SPEED,TIME, DISTANCE, CALORIE, SCAN.
3. To rese!theLCDdisolov.'lumtheoow_offondthenon ogaln by pressingtheON/O-FF_buff_h lyre'e,
4. When. yc_uare Enbhed.ex.e.rc.i_ng,press.lheON/OFF button!o lureoff the'power. Note: IFthe p_ols 9re r_otmoved
and the cc_nso_ebuflonsore cot Dressedfor Fourm|nut_s,the cowerwill turn _ aut_innl;_nllvin _-nn,._w Ik_ knl_-;_"
10

OPERATING THE PERSONAL.--TRAINER COMPUTER
Theheartof theCROSSTRAINER• isIheadvancedPERSONALTP,AJNER_m_ghth_alnln_€omputer.With IbePERSON-_
ALTRAINERcomputer,youcanchong'etheweightse!fingwlth'atouchoFa button.As you exerc;se,thecompbte?_11 :
measureyourrangeoFmotion,showthenumberofCaloriesyouhaveburnedand keephackofthe repetitionsand
selsyouhavecompleted,in thehainer mode,yc;uconselecta-speclficmusclegroup,and thecomputerwillguideyou_
throughaseriesoFexercisesthatwill developtheselectedmusclegroup.UsingtheincludedCUSTOMSMARTCARD,
youcancreatecustom-e;xerc;se'F_Fai"hs_:!storethent°in mer_ for_ture workouts.PreprogrammedSMART:'"
CARDScanalso be purcha._d to helpyouachievespec!ficexercisegoals.Seethe includedbrochureformoreinFor-
motion.Pleaseread these;nslrucffonscarefullybefur'e-operafingthe €ompu_r.
TURNING ON THE POWEI_
Plugthetranslbrmer into a 120"voltoultet.
All indicatorsand displayson thecomputer
willflashthreefimes.'_
Tolumon the powerspressthePOWERbut-
ton.Thefc;urdislolaysaEdv,_:i_'_i_ic_tc;_
onthecomputerwill light.Thesystemmotor
maybeheardwhile theweightsystemrecali-
broles.Nole: Always tum on the power
whenusingthe CROSSTRAINERe.'
SELECTINGTHETONE OR STRENGTH
MODE
The PERSONALI'RAINER computeroff.ers.--::_._,"
botha tone mode and a strengthmode. If "_'-',::
your goal is to tone your musclesand devel-
op endurance, the tone mode shouldbe *."_::_"
selected.IFyou want to increase the size and
strength of your muscles,the strengthmode
s_,o_:ldbe se!cctod. V_en ,,'hepo',ver is
hJmed on, the tone mode willbe selected
automatically.The tone indicator will light.
To selectthestrengthmode, pressthe
• STRENGTHbutton. The stren.qthindicatorwill
light.
USING THE MA.NU.AL MODE
When the power is.lamed on, the co_ldui_r'D
will be in the mon0al n'_,de.The lowerpart":'_ 2_
oFthe computer shows 20 exercisesthat can .....
-PERSONAL
TRAIN._R
Computer !
MUSCle
cho
Displays ,
Stroke:
"-Meter
Indicators _-
Indicators
0
beperformedon the CROSSTRAINERe.Theindicatoron exercise1will beflashing.Presstheright or leftarrow on
theNEXTbuttonuntilthe indicator isItashirig_,n.thefirst._r,:ise thatyouv_ant'todo. The-numberof the-exei'_iselh_t_
youselectwill be shownin theCALORIES/EXERCISE_=NO.display.Note:Forhelp selectingan exercise,rear tothe
musc• charton the uppe_"port oFthe'co_nputer..Pre'_'_onthi__fluscleg_ou'l_thatyahwantto exerclse--besuretolihbss-"_
onthecircledletter/As longasyoucontinuet_press_'_themuscl_group,;ndico_rs'willlight ontheIowe_I_rt ofthe_
computerIoshow youwhichexercise(s)will developtheselectedmusclegroup.
11

Next, pressthe IUINI: or _RI: .1_K_11-1button,dependingon whelberyou want lee firstexerciseto be a lone or a strength
exercise.TheWEIGHT display will show therecommendedweight se_ng for the exercise that you hove'selected. ".....
WARNING: The recommended weight selffngmay be too high or too low for you, depending upon suchfaders as =
your body size and physical €ondiffon. If you cannotcomplete tee desired numbers of setsanti re_,fiffons th-.- "-
weight sailing should be decreased. The weightseltlng can be changed by pressinglEe inc-rea_ or decrease bultori _:
beneath the WEIGHT display.Eachtime one of thebuttonsis p_:essed,IEe_welghtsetting_11cl_angeby I pound. The"
buttonscan be held down tochange the weighticing" qulckty.[Theweight range for the BENCH PRESSexercise i_30 _.
to250 pour_s; the weight range for all olEer exercisesis15 to 125 pounds.)
IMPORTANT:While the weight seltlng is changlng,themotor wiil be heard and the SETSand REP5dlsplays-_ll sinew
a rapidly rotating indicator. To prevent damage to the weight system,do nat out any Bressure on the I,_ devele_._-
•4r . • -_4r_/_='•I
armsor cableswhile the we,ght setting ,schanging.If thelat bar or rower bar is affached to lee high pulley sta!i.on,
restit in the rack near lee hlgh pulley station,if the computersensespressure on thewelght systemwhile the wei..ghl
sel_ngis changing, the WEIGHT display will show an e'or cede ("EEE")for Iwo seconds,and the.vtelght se_ng will
stopchanging• The WEIGHT display will then show the currentweight set_ng. Make sure that there is no pressure
on the leg developer, arms or €_bles. Pressthe increase or decr_se buffon 1_eneaththe WEIGHT dlsplayagaln ._.
changethe weight se_ng as desired. Wait for'lha souredof the motor !ostop before you'€onffnue. -.
The SETSand REPSdisplayswill show the recommendednumbersoFsetsand repetitionsfor the exercise thai you hove
selected.IfDesired, the number of setsor reptilians can bechanged by E_ressingthe increaseor decrease button"-' ":
beneath the SETSor REPSdisplay. Eachtlmeone ofthebuttonsispressed,the number of setsor repetitionswlJlchange
toy1.Therangeo(se!s tog.Th.ng:oF e titionsis2to20.:,
Begintheexercisethat _,ouhove selected.(Refertopages 17 through 20 oFthis owner's manual for infor_atiBn al:_t
the proper form for the exercise.) During your firstrepetition,the computerwill measure y_ourrange oFmotion-'--_y, ta "°-
movethrough the fall range-of motion for the exercise. D_rlngeach following repetition,lee STROKEmeter;will sho_, :
your rangeoFmotion -ify to reach 100% during eachrepetition.Asyou exercise, the SETSand REPSdlsplaysw-illshow"
the numbersof serf,and repetitionsremaining tobe completed.One tone will soundaftereach repetitioniscompleted,"
twotones willsound after each set is completed,and three toneswill sound after oil repetitionsand setshov_ b_eh co_-
plated. In addition,the CALORIESindicatorwill fight, and the CALORIES/EXERCISENO. displaywill showthenumber_F
Calories lear you have burned.
..-
IMPORTANT: For effective exercise, restfor 1 minuteafter each setif you are doing a tone exercise, and 3 n'llnutes"
after each set if yo_ are doing a strength •x-•r-else.Your body will burn Calories at all times--at an increased rate
while you are _rformTng repet_l_ons,and at a decreasedran "._;le you are rasing. As soonas you _in '_e f_rst
exercise, the computer will begln counting the Caloriesyou are burning, belh wh'le you are performing repetifio_s
and while you_are resffng. In order to fin'dthe number of Caloriesyou bum during your workout, note the number :
that is shownas soon as you _:omp_eteyour lastexerc]_: .
e - _ ,• . o
ryou hove completed all of tee repetitionsand setsfar lee firstexerase that you selected,presstheright or left "-"
arrow on the NEXT button _selectthe nextexerclse_not);ou wont to do. Repeat the procedure describedabo_v'efor the
nextexercise. (Notei If you ._,electon exercise the! involves onlyone arm or leg, suchas the SINGLE LEG CURLexercise,
the numbersoFrepetitionsand setsshowninlee SETSand REPSdisplaysshouldbe performed once using th_ rightarm
or leg, and once_using_the"lefta;'m"orleg. AJter_pleting the repetitionsand setsusing one arm or leg, press'the right
arrow on lee NEXT bulton, then pressthe left arraw-ohlee NEXTbutton, and I_en repeat therepetitionsand setsuslng'£_
the olE_ arm or.leg.) Sel_ect6s many exercises as desireduntilyourworkout is completed.
USING THE TRAINER MODE
Pressthe TRAINERbutton.The trainer indlcal-or_villlight.Next, refer to the muscle chart on the upi_erport of tee c6m-".:
puter. An indicatorwill be lighted on muscle group "A." If you wont _exercise a differ•n! musclegroup first,l_resson
the deslr_ musclegroul0--_-besure to I_resson theclrcle_letter_ ÷
1")

Once you have selectedthe firstmusclegroup that you w.ontto _ercise , rek,r to the Icier part of the €._pu_r. One or
more indlcato3swill be lighted, showingyou which exerase(s)10do to developthe selectedmusclegroup, on..eof the
indicatorswl befiashinnto_how_ouwhichekercise_todofir_i_f_uw_n_s_dp.`.`_efir_texerdse,_Press`theri_ht ."
arrow on the NEXT button until thein°dicator isfloshi'ng_n _e _-'r¢!"_"t_' t y._ Wg"n| !o do fir_,i.The'fiomb:erof the" '_?,
exercisewillbeshownin theCALORIES/EXERCISEHal dlipl6y.N_._,_pre_itheTONE0rSTRENGTHbu_;depend-
mgonwhetheryouwantthefirstexerasetobeatoneoras_rengthexerc!se:TheWE!GHI_.d,sp1aywtllsho__ rec•-
ommendedweightse_ngforthefirstexercise.!fdeslt:ed,the_elghts_n§ re:anbe.ch_n_ecl. This can be':dgne m the_:
same manner'as when the_computer is in the manual m_cle.Thes_soafid REPSd!sp!ay_,wi!lshowthe recommen_d.
numbersof setsand repetitionsfor the firstexercise.If desi_,d, thenu_nbero[ setsOr ie,_etiffons con be chonaed. This _'_
can be done in the same manner as when the computerisin the manual mode..
Beginthefirstexerclse,A_youexerdse,the"_om_a'_willprovideIhesamefeedbackaswhenitisinIhemanualmode.
After you have c0mpletedall of the repetitlohs0nd setsfor the firste_erclse_pi:essthe fight arrow on the NEXT burn
to sebct the nextexerase that you want to do. Do as many Qfthe indicated exercises as desired."
When you ha;,,e"c_p1eted th&desired e._ei:ci_ for thefirstmu_le -gt:_,upthatyou selected, pros on the nexf muscle.
group that you V.Gntto exerds_ Do'as many'of the indicated_rclses as desired.Sel_t as many muscleg'_0S'_:
desired untilyour war'out is €ompleted."
UStNGTH-ECusTOstarer
IMPORTANTi Before inserting or remov|ng the-
CUSTOM SMART CARD,press the POWER but-
ton to turn off .thepower. Insertthe CUSTOM .
SMART CARD'!_I.otheleft s,de oFthe _-omputer._
PressthePOWERbu ontoturnonthe i
IMPORTANT: When the cUSTOM SMARTCARD
is used, the exercise insert and the decal sheet'
mustbe usecl.or some weight se_ngs will n#t,
be accurate. :
The firststepin creating on exercise program is
toselectthe exercises that you want to indu_Jein
your firstworkout. Lay the_exerciseinsertdown.
so the spaces i3umbered I through 20 are on"::
lop. Nex b refer to poges ] 7 through 24 o! this ,
owner's manual and selectabout 6to 10 _e_'b
clsesthat you want to includein the warkout:For
each exercise that you select,apply a decal to
one o_the first6to 10 spaces0n the insert. IF:.:
there isa printed decal for the exercise,apply -"
the printed decal; if there isnot a printed decal,
apply a blank decal and write the name 0f _e
exerciseor_.the decal.[Note:Whenever _e _;_:
BENCH PRESSexercise isincluded in 0 wo_out,
the decal for the exercise mustbe opt_lied to the
spacenumbered 1, 11, 21 or 3 ! on the insert.If
the BENCH PRESSexerciseis not included, those
spacesmustbe left emply.) Next, label all of the
decals on the insert'bilh a designatior_suchas ::
"DAY 1." Asampleworkoutis.shown at theright.
13

After you haveapplied a decal tothe exerciseinsertfor each of the exerc|sesthat you want to includein your first
workout, fitthefour tabson the insertink) the slotsin the lower part of the computer.Make surethe!' I_e i_se_ iStu_med
sothe decals are visible,fl_e useoFthe remalnin.qspaceson the insertwill be explained below.)
Next,a weight,s_tandrepetitionseltlngsl_._ldbepr.ogrammedfor _ch o|_a exer.ci._s,and _qwOrkout shouldbe.j:
storedontheCUSTOMSMARTCARD.
Pressthe CREATEPROGRAM button.The indlcator next tothe button will light. Presstheright or left arrow on the NEXT
bulton, if necessary,untilthe indicator is flashingon the firstspaceon theexercise insert where a decal has been
applied. The number of the exercise will be shown in the CAlORIES/EXERCISENO. display.Next, pressthe TONE or
STRENGTHbutton,depending onwhether you want the firstexercise to be a tone or a s_engthexercise. The indicator
next to thebuttonyou presswill light.TheWEIGHT, SETSand REPSdisplayswill showthe recommendedweight selling
and numbersoFsetsand repetitionsfor the firstexercise. WARNING: The recommendedweight setting may be too
high or too low far you, depending on suchfactors as your body slze and physicalcondition. If you cannot com-
plete the recommendednumbers of sets and repetitions,the weight setting shouldbe decreased. If desired, the
weight, setor repetition settingcan be changed by pressingthe increaseor decreasebutton below theWEIGHT, SETS
or REPSdisplay.The weight settingcan be changed in incrementsoF1 pound;the buttonscan be held down to change
the weight settingquickly..ThenumberoFsetsor repetitionscan be changedin increments oF1. The range oFsetsis 1 to
9. The range of repetitionsis2 to 20. After you have programmed thedesired weight, setand repetitionseltingsfor the
firstexercise, pressthe STORE"button.The indicator will remain lightedon the firstexercise on the exerciseinsert, and
the indicator will begin flashingon the nextexercise on the insert.PresstheTONE or STRFNGTHbutton and program
weight, setand repetitionsettingsfor the nextexercise as describedabove. Pressthe STOREbutton. Repeat for each oF
the exerciseson the insert.Theworkoutwill then be storedon the CUSTOM SMARTCARD. o'
When you are ready to begin theworlcout, pressthe RUN PROGRAM bulton. The indicator nextto the button will light.
The indicatorswill light on all oFthe spaceson the exercise insertwhere decalshave been applied. The indicator _11 be
flashing on the firstexercise oFthe workout. Begin the firstexerclse. (ReFerto pages 17 through 24 oFthis owner's"
manual for information about Ihe proper form for the exercise.) As you exercise, the computerwill provide the same
feedback as when it is in the manualmode. After you hove completedall of the setsand repetitionsfor the firstexer-
cise, pressthe right arrow ontheNEXT button. The indicator will begin flashingon the nextexercise oFthe workout.
Performthe nextexercise as describedabove. Repeat untilyou havecompletedall oFthe exercises included in the
workout. :-
The workout can be revisedasyour fitnesslevel increasesor your goalschange. To revisethe workout, firstpress
CRE.ATEPROGRAM buffon.To revisethe settingsfor an exercise,presstheright or leftarrow an the NEXT buttonuntil
the indicator isflashingon the exercisethat you want to revise. Presstheincreaseor decreasebuttonbelow the
WEIGHT, SETSor REPSdisplay to change the setting.Pressthe STOREbutton. To delete an exercise,pressthe right or
left arrow on the NEXT buttonuntilthe indicator isflashingan the exercisethat you Want todelete. Pressthe DELETE
button. Re'movethe decal for theexercise from the exercise insert.To add an exercise,attacha decal to the insertand
pressthe right or leftarrow on the NEXT'button Untilthe indicator isflushingon the ne_, exercise on the insert. Program
weight, setand repetitionsettingsas described above. Pressthe STOREbutton.
..._"
Becausethere are 40 spaceson the exercise insert, a number oFdifferent workoutscan be storedon the CUSTOM
SMART CARD at the same time. For'_ample, your exercise program couldincludethree differentworkouts--one [or
Mondays, one for Wedne_lays, and one for Fridays.Or, you couldcreatetwo differentworkoutsusing the spaces
numbered 1 thrc_ugh_ on the 10sert,and a Iralnlng partner could createtwo d|fferent workoutsus'ngthe spa_:esnum-
bered 21 through'40. To do Oneof the workouis, firstpressthe RUN PROGRAM button.Pressthe right Orlefi.an'ow on
the NEXT button untilthe indicatoris flashingon the firstexerciseoFtheworkoutthat you wont to do. Then, €omplete
the workout asdescribed above.The CUSTOM SMARTCARD can be programmed in a variely OFways to fityour i_:]i-_
vidualneeds. " "
14

TURNING OFFTHE POWER
Toturnoff Ihepowe.r,pressfne}_)WERbulton.Note:Ifnobuttonsonthecomputerare pressedfor30 minutes,the
powerw_lllureoff aut6inafically.Thetransformershouldbe unpluggedfromthe 120"voltoutletdurin__rlods of
/1onuse.

EXERCISE GUIDE
SAFETY
TheCROSS"r_NERe1_6k;ol{ondle_fng'ta-u_itL0_:ep_'yise_n_ol_i _iy'as wellas=h,_';o'_s_f,_I__,
CROSSTRAINERe, Re_mbe& fn&mfo_otion re'this owner'smanual and in the FITNESSJOURNAL isgeaeral in _ ,_
nalure.Formorereformationabout exerase,consultyourphyslaanorobtaina roputaI01ebook aboutexerase,":_::.:
WARNING: Beforebeginning any exercise program, consultyour physician.This is esoe<iaIv |monrtant for aer-_ns
over the age of 35 or personswith pre-existing healthproblems.
THE FOUR BASICTYPESOF EXERCISEPROGRAMS
STRENGTH
in order ta inc=:eas_the size and strengtho| your n_uscles,_mustsubject)h_r'mu=:les'_above-normal wo_ds:' _
You mustalso progressively increase the intensity oFyourexerciseso_at your muscleswill ;:ontinueto'at/apt a'nd'-" _'
grow. Eachindividual _xercise can be tailored totheproper intensitylevel bychonging theWeight se_ing,orfne_;_:
ber oFrepetitionsor setscompleted. The proper weightsettingand numberso1:setsand repetitionsfor each exerase_._
dependsupon the individual user. Each workout should includeabout 6to 10 differentexercises.Selectexercisesfor--
every major musclegroup, with empl_asls_ the areas that youwant ta develop the most•To give balance and va_ety
toyourworkouts,vary the exercisesfr&'h_ork_t toworkout:WARNING: If y0u'are unclerage-17, W0[_ouls;=k_u|d i
consistexclusivelyof lone exercises. Unsupervisedworkouts €onsls_ngeXC!US_velYof strengthexerdse_re _t l'_:
ommended by exercise physiologists. •_ _=
TONING
To toneyourmuscles_se!ed mc_Jerate'welght settingsand increasethenumber oFrepefitlon-sin each set.Work your
musclesby completingmore repetitions rather than by usinghlghweight _.ettlngs.
LOSING WEIGHT
To loseweight, setedlowweight settings and increasethenu.ml_rat re.petitionsin each set_Exercisin_lon the stepl::,er--_
wdl alsohelpyou to burn Calories and shed extra pounds.
CROSS TRAINING '
In the pur-suitof a-(:ompleteand wel!-1:_16h_ fih_s__r_-r_n_;_ny h_n;efoGi_dth6f c_s;=training is thed_sW_. Th':_
CROSSTPJ_NERelsideOIfor _r_ss trainir_'? B);€omblnlng*_;eight tro_nin_'_vithae=:oblc"_ercise, you _:onresh_"_r_J
strengthen),our body, plusdevelop a strongerheart and lungs.
EXERCISEFORM
n order ta obtain the greatestbenefils from exerasmg, It,sessentialtomamtem proper form• h_mtammg proper ['c;r'm
meansmovingthra.ugh the [uUrange oFmotion for each exerase, and moving only the oppropnate partsof the-_._._
On pages 17 thr _ 24 oFth sowner's monua, ou wl find otagro hs showng the carted form for..eqchexerase.:
ou9 . y ph p .. , .-_- _ -._-_,--=._.=
Adescriptiono[ each exerase _solse pi'ovided, olongwttha list oFlee musclesaft•tied: ReFerto the mulleinS, m_5
occomoanv=ngFITNESSJOURNAL to find _e locationsoFthe mu_es..As you exert,s•, _ repetitions,n each _s_
shouldbePe_rmedsmoothlyandw,_t Peus,ng.Theex_.r_onphaseof_.=.hrepetition,houldlastonlyo_ h_If_
as long os the relurnphase. Restfor I minute offereach setIF)'ouore doing a to-hemce?clse,and 3 mlnu!es offer'each
set ifyou ore doing a strength exercise. Plan toSF_ndthe firsttwoweekslearning the proper |on'n for _ach exercise.

•BUTTERFLY (15-125 Lbs.)
Musclesaf6_ed:I_,orallsmaiorandmtnor_-clel_kls
Refer1oadjustment2 onpage8 oFthisowner'smanual.Changethearmstathebut-
should_ _nt at 90_angles_Keepyour back StraiQht.Pressthean-nsk_aethe?unffl;"
th__s :_h. Re_mta_os_r_ngpos_on,
2. BENCH PRESS (30-250 Lbs.')
Musclesaffected:peer•rails major and minor, antedor dellolds, fflceps
ReFer1oadjustment2 on page8 ofthlsowner'smanual.Changethearmsta the
pressmode.Sitontheseatandholdthehandlesonleearmswithan overhandgdp.
Raiseyourelbowsasshown.Keepyourbackstraight.Fullyextendyourarms.Rehsm
Io thestortin.qpostlon.
3. FRONTARM RAISE (i5"!25 Lbs.)
MuScles"qffeded:deilolds,'rhombolds
ReFertoadjustment4 onpage9oFthisowner'smanual.Attach thestraptothebw
pulleystation.Slondwithoneheelonthefootplate•Holdthestrapwith anoverhand
gripwithyourarmatyourside.Keepyourbackstraight.Raisethestrapuntilyour
hand islevelwithyour_,haulder_asshown.Relurrit_ theStorfinaDosltion_
4. UPRIGHT ROW (15-125 Lbs.I
Musclesattected:.biceps,delloids, traf_-.zius
ReFertoadjustment4 on page9 of thisowner'smanual Affachthe rowei_I:_.rto.th.e.
lowpulleystation.Standwithyourfeetonthefootplate•Holdtherowerbar with an
qve_and gripwithyourarmsextendeddownward.Keepyourbackstraight.Uftthe.
_r bar untilyq_urhands are levelv_th_€_r_est assha,bn_l_etum+lothestarfina_
_p_s_-_._-.
•SHOULDER SHRUG (15-125 Lbs.)
Musclesaff_ed:tm_zbs,rl_mbolds
•RearIojacljustmeet4onpage 9.oFlfllsowner'smanual.Affa_:htheibwerb0rto'the;
lowpulleys.l_ti_. standw_thyourFeetonthef_t plate.'Holdtherawerbarw_than
your_sat yoursides.Shrugyourshouldersupasfar asposslb_e,Relum_ the _-_
sta_ngposltion._
17

ILATERAL ARM RAISE (15-125 Lbs.)
Musclesaffected:deltoids,trapez[us
Refertoodius,._l.4o.page9oFthiso_er'sm.,_l._ the_:_:__:_ _
pulley slalion_Standwith your side toward theCROSS TRAINER• w!_ _'r __.!_n:_
the foot plate. Hold the s_p with an overhandgr;i) with your arm Ot:_ouFside_Keel;_
your back straght. Rasethe strap tothe sde unti your hand ,slevel w_th.YoUrs_!-_i
dot as shown.Return to the startingposition.
7. SEATED ROW-CLOSE GRIP (15-125 Lbs.) !
Musclesaffected:deltolds,trapezlus, bleeps,brachloraclials,la_sslrnbs'do_i
Refer to adjuslmenl.4 on'page 9 of this owner's manual. Attach the rower I:_arto _e_
o,_v_ullev station. S t on the floor with your heels on the fool'plate. L_n fotwo'rd,-_-_i
ex_r_d your armsand hold the rower bar with an overhandgrip. Put the rower _0_r._
toward your stomach and lean back, keepingyour'elbows closeto your skle_:!Re_ '
to the starlingposilion.
8. LAT PUlL-DOWN--CHEST (15-125 LOs.) T
Muscles affected:lalisslm_sdorsi, trape;,iUS,_:tomlis mai_"
Referto adjuslmenl.3 bn_poge 8 of this owner's mandol.Altach the lot bar _ _" _._.!_
high pulley station.Siton the seatfac,ng the CROSS TRAINERe• IF.xten_Youra.rms
uDwo_rdand holdthe lal.bar with an _verhond grip Keepyour back'straighL Pullth_
lat bar down untilyour handsare levelw_thyour neckas shown.Relum to the sta_l-i_
ing position.
9_
10.
LAT PULL-DOWN-BACK (15--'125 Lb's.)
MUsclesaffecled:lalisslm_s dorsl, Irapezlus
Refer to ad ustment3 on page 8 of th_sowner smanual. Atlach the lal._ _e
high pu ey station S Ion the seal' foc ng the CROSS TRAINERe. [::.x_en_your arms
Upward and ha dthe at.bar w_thar_overhand gnp. Keepyour back stra_gh_and
lean forward slightly. Pullthe lat bar _n behind your head untilyour ho_s are
levelwith your neck. Relumto the startingposition.
HIP.EXTENSION :(1_125_Lbs.)
Musclesaffect: gluteusmax_mus............
Referto od 0slment4 on page 9 of th sowner's manual. Agoch the.s_.ap_,_e___w_
_.y.to,on.stand,,,,thon._,onthe_, _a'.._n,.,on.I_,._,__
:K_'_p_;_r back Sh'aighhKe_l__ur le_ slra,ghl_n'd _ _tbackw6rd as _r as pos-
!_.lbla.Relum1othe's16ri;ng'_:_sltio'n.
_S

11. LEG EXTENSION (15-125 Lbs.)
Musclesaffected:quadrlceps
Sit'on the seatand F_'Silionyour feetunder the podson the leg developer, Keepy_Ur
b_ck _',tra_ght.Ra,sethe leg developerUntilyo_Jr"lens ai'e strainht. Retum:lolt_ sta_!
ing pos!tion.
12. iHIPABDUCTION (15-125 Lbs.)
Musclesaffected:abdudor, gluteusmediu:
ReFerto ad.ius_ent 4 on page ? oFthisowner's manual. Altock the strai0to the1o_
'pulley station.Standwith y_ourside toward the CROSS TRAINER• wiih o_ "f_t oh
thefoot plote. Insertyour outsideleg intothe strop. Keep your back stra)ght.K_p ;i
your leg sh'aight and move it to the sideas far as _:)ossible.Returnto th_startin.q.:_
position.
13. BICEPS CURL(15_125 Lbs.)
:::MUsclesaffected:b!ceps,brachiomd;als :_-_"
Referto adjustment4on_0age9 oFthisowner's manual. Altoch the r_e_"/0_" t_'th_;
Io_ l_ulfe_stotion.:Standwlth_'our Feeton thefoot ptate: Hold the ro_" bai"wi_ :_n"
underbandgnp with yourarms e.xtendeddo_vnward. Keepyour back strmghtand
youre bows dose toyour sides.Curtthe rower bar uo toward your chestas shown.
Returnto the startingposition.
14. .TRICEPS EXTENSION (15-125 Lbs_
Muscles affected:_ceps, brochloracliols:,.
•.ReFerto acllus/ment3 on page 8 oFthis owner's manual. Altachthe rower ]:_r to the
_hlgh'pulle)rstatlon.'Siton the seat, hold the rowe_"f0akabove your he_;a-nclb_8 :i
-yourelbows. Ke_pyour back straight'ahd);our elbaws in. Slowlystralghi_n_r i •:
armsas shown. Relumto )he slartlngpositi(_n " '
15. TRICEPS P_RESS-DOW,N (15-125 _Lbs._)
Musdes.affeded:tn'ceps,brachloradlals':
.ReFer_oadlu.stmen.t3..on page 8 oF th,so:wner'smanual. Attachthe rowe_b_r to the_.
h_gkpul!ey station,Standw_thyour reelon the foot p ate. Hod the rower 10_rwl_
_gnp._th your hqndsat.c_st !_el. Keep yourback stra,ghtan_lyo_
el_ closo....................toyour s|des.Presstherower.bar d.o_vnur)lilyour armsare str_a_f._
Returnto thestarting position._
19