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how do i set the timing on my 1991 164s 3.0L 12V

timing jumped, i have no idea which way the cams went, no clue on crank position

where are the factory marks?
 

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i think both are off, the previous owner turned the engine over by the camshafts and i don't want to risk bending the valves, should i pull the heads off? and set the cams by hand then put then back on and go from there?
 

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"Carefully set front cam to 11 o'clock position so all valves are closed on front head. Set rear cam to 4 o'clock position to close all rear head valves."

how can all of the valves be closed at once? i'm confused.. sorry this is my first project of this magnitude
 
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