Weider X5 User manual

Weider X5 User manual
 MULTI-STATION DUAL STACK
nr
SERIAL NUMBER
DECAL
APPROXIMATE WEIGHT:
360 LBS.
APPROXIMATE SET UP DIMENSIONS:
75"L X 75"W X 77"H
. OWNER'S MANUAL
MADE IN CANADA
Congratulations on selecting a WEIDER Fitness Product. You have just joined thousands of health
conscious men and women in the growing family of WEIDER customers.
We are committed to providing excellent service and customer satisfaction. We invite you to call us
with any questions you may have concerning this product. Our customer service representatives are
here to serve you and provide helpful information.
Call us toll -free at 1-800-225-0653, Monday-Friday 7:00 AM - 6:00 PM CST.
Extended Seasonal Hours: (Dec. 1 - Feb 28) Monday-Friday 7:00 AM - 9:00 PM;
Saturday 9:00 AM - 5:00; Sunday 12:00 PM - 4:00 PM.
Thank you again for choosing WEIDER. We appreciate having you as a customer and hope this
product will provide years of enjoyable service.
PRINTED IN CANADA
WEIDER SPORTING GOODS, INC.
900 West St. John, Olney, IL. 62450 USA
PAGE 1 WEIDER SPORTING GOODS
TABLE OF CONTENTS
Table of Contents. ...........eeeoe.eondaccocaocaceÚ
Important Safety Precautions. .....................1
Introduction ........0.00000000000000000000 000000000042
PartList............. e arecarooccare narceconccos IO
Ordering Parts ........... e oncorecoravecccacaneveoared
Assembly Steps .. ................ .............8-31
How To Use Your Gym .........eeeconasrecccecoo ... 32-33
Conditioning Guidelines ................. edemas ....J4-35 |
IMPORTANT SAFETY PRECAUTIONS
WARNING: To reduce the risk of serious injury, read the important safety precautions before using this
equipment.
4. Read all instructions in this manual before using this equipment.
2. Use this equipment only as described in this Owner's Guide.
3. Position the stepper on a level surface.
4. Inspect and tighten all parts each time this equipment is used. Replace any worn parts immediately.
S. Always hold the handlebars when exercising on the stepper.
6. Keep hands away from moving parts other than the designated handles.
7. Keep smail children away from this equipment during use.
8. Do noi allow children to play on this equipment unattended.
9. Wear appropriate workout attire, Including running or aerobic shoes, when using the stepper.
WARNING: Before beginning this or any exercise program consult your physician. This is especially
important for individuals over the age of 35 or persons with pre-existing health problems. Read all
instructions before using. Weider assumes no responsibility for personal injury or property damage
sustained by or through the use of this product.
UNPACKING TIPS:
To avoid losing small parts during the unpacking.process we suggest that you remove and unwrap one part at a time
and discard the paper Wrapping in the lid of the box.
Do not discard packing material until the gym is completely assembled. If you are missing a part, it may have gotten
mixed up with the wrapping paper.
Lay each unwrapped part to the side so you can easily see each part for ease of identification as you do your
assembly.
Lay the nuts, bolts, washers, etc. in groups of like sizes and lengths. Putting these inside the carton bottom would be
à good lace to hold them to avoid osirg parts. You can also write the sizes below each group to help you identify
em quicker.
TOOLS REQUIRED FOR ASSEMBLY:
1. Two adjustable crescent wrenches or a combination of 1/2" and 9/16" box end wrenches, an allen wrench, and. a phillips screwdriver.
2. A fiat blades screwdriver and a hammer.
SAVE THESE INSTRUCTIONS
PAGE 2 WEIDER SPORTING GOOOS
INTRODUCTION
Thank you for choosing the Weider POWERGUIDE X5. Your Home Gym is designed and engineered to give
you many hours of weight and aerobic conditioning.
This manual is provided to help you understand the simple assembly, adjustments, and use of the Home
Gym. In addition to assembly instructions it also contains maintenance tips and parts information.
Please take time to read all the information contained in this manual and after assembly is completed keep it
for future reference.
TOP. MAST
LAT BAR
DIP STATION
Y
RIGHT
LEFT
STEPPER STATION
ARM PRESS STATION
AB FLEX STATION
Qu
«a
| |
LEG EXTENSION
MAINTENANCE TIPS
Keeping your POWERGUIDE X5 in good condition will help insure you many hours of safe, enjoyable
exercise. Following an easy maintenance routine will prevent premature wear and unnecessary parts
replacement.
1. Check all fasteners, nuts arid bolts, and caps to see that they are tight and are fitted properly.
2. Lubricate all moving parts frequently to keep handles and other parts moving smoothly and eliminate
squeaks and excessive noise.
3. Painted surfaces can be cleaned with a soft cloth and a mild non«abrasive detergent.
50503 PART LIST
DIAGRAM NO. |PART NAME ату ORDERING NO
CENTER BASE 1 C4212-G15*G15
2 FRONT BASE 1 C4213-G15*G15
3 REAR BASE 1 C4214-G15*G15
4 GUIDE ROD 2 C6853-G15*G15
5 BUMPER “L” PLATE 4 C7741-G15*G15
6 WEIGHT PLATE - 12.5 LB. 16 BB-0328*G15
7 WEIGHT SELECTOR TUBE WITH KNOB 1 C7717-G15*G15
8 WEIGHT SELECTOR TUBE 1 C7718-G15*G15
9 NYLON GUIDE WHEEL 8 AA-8267*G15
10 PLATE BRACKET 2 C7742-G15*G:
11 MAIN UPRIGHT 1 C1263-G15*G15
12 3 1/2" PULLEY 15 AA-8133*G15
13 STEPPER UPRIGHT 1 C1264-G15*G15
14 HACK SQUAT UPRIGHT 1 C1265-G15*G15
15 BASE PLATE 2 C7743-G15*G15
16 GUIDE WHEEL - 2 7/8" 6 AA-8268*G15
17 HACK SLIDE FRAME 1 C4215-G15*G15
18 HACK SQUAT ARM 2 C4216-G15*G15
19 HACK SQUAT BACKREST 1 C1426*G15*G15
20 3 1/2" "V" PULLEY 1 AA-8273*G15
21 FOAM ROLLER - 3 3/4" X 8" 4 C0483-G15*G15
22 ARM PRESS PIVOT FRAME | 1 C4217-G15*G15
23 4" LONG HALF ROUND PIVOT BUSHING 2 AA-8242*G15
24 ARM PRESS CAP 1 C4218-G15*G15
25 ARM PRESS ARM - RIGHT 1 C4219-G15*G15
26 ARM PRESS ARM - LEFT 1 C4225-G15*G15
27 ARM PRESS HANDLE 2 C7319-G15*G15
28 PLASTIC GRIP - 1" X 5" 6 AA-8255*G15
29 ARM PRESS BACKREST 1 C1427-G15*G15
30 ARM PRESS SEAT 1 C1428-G15*G15
31. SEAT MOUNTING PLATE 4 C7744-G15*G15
32 SEAT FRAME 1 C4220-G15*G15
33 PAD BAR - 3/4" X 15 1/4" 3 C7320-G15*G15
34 FOAM ROLLER - 3 1/4" X 7" X 3/4" 1.0. 6 C0443-E02*G15
37 PULLEY PIVOT BRACKET 1" X 3 7/8" 2 C7748-G15*G15
38 LEG EXTENSION 4 C4221-G15*G15
39 STOPPER BRACKET 1 C7745-G15*G15
40 DUAL PULLEY CONNECTOR BRACKET 2 C7749-G15*G15
=
чл
50503 PART LIST
DIAGRAM NO. (PART NAME QTY ORDERING NO
41 CABLE TRAP BRACKET - 3 1/2" PULLEY 10 C7746-G15*G15
42 RETAINING PLATE 2 C7750-G15*G15
44 STEPPER PEDAL 2 C4222-G15*G15
45 PLASTIC PEDAL THREAD 2 AA-8195*G15
46 RESISTANCE CYLINDER 2 ZZ-0004*G15
47 CYLINDER MOUNTING BRACKET 2 C7747-G15*G15
48 DIP ARM 2 C4223-G15*G15
49 DIP HANDLE 2 C7321-G15*G15
50 5/16" FLAT WASHER 18 HH-5127*G15
51 5/16" NYLON LOCK NUT 33 HH-5012*G15
52 5/16" X 2 1/2" HEX HEAD BOLT 8 HH-5053*G15
53 5/16" X 3" HEX HEAD BOLT 4 HH-5167*G15
54 5/16" X 3/4" HEX HEAD BOLT 2 HH-5245*G15
55 5/16" X 2 1/4" HEX HEAD BOLT 8 HH-5323*G15
56 5/16" X 2 1/2" CARRIAGE BOLT 2 HH-5324*G15
57 5/16" X 3 1/2" HEX HEAD BOLT 1 HH-5294*G15
58° 5/16" X 1 1/2" HEX HEAD BOLT 2 HH-5312*G15
59 5/16" X 1 3/4" HEX HEAD BOLT 3 HH-5441*G15
60 3/8" FLAT WASHER 15 HH-5265*G15
61 3/8" NYLON LOCK NUT 21 HH-5088*G15
62 3/8" X 4 3/4" HEX HEAD BOLT 1 HH-5545*G15
63 3/8" X 4" HEX HEAD BOLT 3 HH-5201*G15
64 3/8" X 5 1/2" HEX HEAD BOLT 1 HH-5331*G15
65 3/8" X 1 3/4" HEX HEAD BOLT 4 HH-5308*G15
66 3/8" X 4 1/2" HEX HEAD BOLT 4 HH-5363*G15
67 3/8" Х 2 1/4" HEX HEAD BOLT 1 HH-5061"G15
68 5/16" X 2" HEX HEAD BOLT 2 HH-5054*G15
69 1/4" FLAT WASHER 15 HH-5048*G15
70 1/4" NYLON LOCK NUT 8 HH-5011*G15
71 1/4" X 3/4" ROUND HEAD MACHINE SCREW 12 HH-5022*G15
72 1/4" X 2 1/2" ROUND HEAD MACHINE SCREW 6 HH-5044*G15
73 1/4" X 2" CARRIAGE BOLT 4 HH-5338*G15
74 1/4" X 2" ROUND HEAD MACHINE SCREW 4 HH-5256*G15
75 1/2" LONG SELF TAPPING PHILLIPS HEAD SCREW 2 HH-5448*G15
76 1/2" NYLON LOCK NUT 1 HH-5182*G15
77 1/2" X 8" LONG HEX HEAD BOLT 1 HH-5547*G15
78 #8 NYLON LOCK NUT 4 HH-5552*G15
79 #8 X 3/4" LONG MACHINE SCREW 4 HH-5290*G15
80 5 AA-8002*G15
2" SQUARE PLASTIC INSERT CAP
50503 PART LIST
DIAGRAM NO. |PART NAME ary ORDERING NO
81 2" X 4" PLASTIC INSERT CAP 1 AA-8269*G15
82 1" X 3" PLASTIC INSERT CAP 2 AA-8204*G15
83 1 3/4" SQUARE PLASTIC INSERT CAP (DULL TEXTURE) 2 AA-8006*G15
84 1" ROUND PLASTIC INSERT CAP 2 AA-8005*G15
85 1" ROUND PLASTIC COVER CAP 4 HH-5348*G15
86 1 1/2" SQUARE PLASTIC INSERT CAP 8 AA-8001*G15
87 3/4" ROUND PLASTIC INSERT CAP 6 AA-8004*G15
88 1/2" 1.0. Х 2 5/8" LONG METAL BUSHING 2 HH-5550*G15
89 1/2" 0.D. X 3/8" LONG METAL SPACER 2 HH-5455°G15 |
90 1/2" 0.D. X 1/4" LONG METAL SPACER 3 HH-5466*G15
91 1 1/4" SQUARE PIVOT BUSHING 4 AA-8203*G15
92 5/8" X 1 1/4" FLAIR END PLASTIC BUSHING 2 AA-8229*G15
93 5/16" X 2" EYE-BOLT 1 HH-5548*G15
94 5/16" X 1 3/4" KNOB PIN 1 WW-7085*G15
95 1" LD. SPRING RETAINER RING 6 HH-5423*G15
96 S HOOK 4 WW-7055*G15
97 LINK PIN - 3/8" O.D. - 1 1/2" X 2 1/2" LONG 1 WW-7083*G15
98 1" 0.D. X 2 1/2" LONG PLASTIC BUSHING 2 AA-8272*G15
99 RUBBER BUMPER 4 AA-8124*G15
100 TOP MAST DECAL 1 SET DE-4387*G15
101 WEIGHT PLATE DECAL 4 SET DE-4387*G15
102 ARM PRESS DECAL 1 DE-4387*G15
103 STEPPER STATION DECAL 1 DE-4387*G15
104 RESISTANCE SCALE DECAL 2 DE-4387*G15
105 DIP STATION DECAL 1 DE-4387*G15
111 5/8" SPRING RETAINER RING 2 HH-5422*G15
112 5/8" ROUND PLASTIC COVER CAP 2 HH-5357*G15
113 3/8" THREADED KNOB 3 HH-5341*G15
114 PULLEY - 2 7/8" 1 AA-8185*G15
415 SMALL ARM PAD 2 C1430-G15*G15
116 DIP STATION BACKREST 1 C1429-G15*G15
118 LAT CABLE - 132" 1 C6662-G15*G15
120 COUNTER WEIGHT BAR 2 HH-5551*G15
121 SET SCREW 4 HH-5554*G15
122 1 1/4" SQUARE PLASTIC INSERT CAP 2 AA-8069*G15
123 AB ARM 1 C4224-G15*G15
124 3 1/4" X 10" FOAM ROLLER 1 C0469-F23*G15
125 AB SEAT 1 C1431-G15*G15
126 LOW PULLEY CABLE - 243" 1 C6663-G15*G15
ene
50503 PART LIST
DIAGRAM NO. |PART NAME QTY ORDERING NO
127 HACK SLIDE CABLE - 207" 1 C6664-G15*G15
128 STEPPER CABLE - 60 1/4" 1 C6665-G15*G15
129 1/2" O.D. X 2" LONG METAL BUSHING 1 HH-5487*G15
130 LAT BAR 1 C6854-G15*G15
131 1/4" X 3 1/2" HEX HEAD BOLT 1 HH-5549*G15
132 1 3/4" SQUARE PLASTIC INSERT CAP (SHINY TEXTURE) 4 AA-8270*G15
133 3/8" X 2 1/2" HEX HEAD BOLT 1 HH-5018*G15
134 3/8" X 2" HEX HEAD BOLT 2 HH-5244*G15
135 5/16" X 3 1/4" HEX HEAD BOLT 1 HH-5297*G15
136 3/8" X 3 1/2" HEX HEAD BOLT 2 HH-5062‘ 15
137 3/8" 1.D. X 1" LONG METAL SPACER 2 HH-5491*G15
139 3/8" X 3 1/4" HEX HEAD BOLT 1 HH-5063*G15
140 WEIGHT SELECTOR PIN 2 WW-7086*G15
141 3/8" SPRING CLIP 1 WW-7043*G15
143 1/2" O.D. X 1 7/8" LONG METAL BUSHING 1 HH-5522*G15
144 1 1/8" O.D. X 1 7/8" LONG PLASTIC BUSHING 3 AA-8271*G15
145 WEIGHT ASSIST DIP STATION BRACKET 1 C7752-G15*G15
147 "L" LOCKING PINS - 5/16" X 4 1/2" 2 WW-7060*G15
148 5/16" X 1" HEX HEAD BOLT 1 HH-5332*G15
149 CABLE ADJUSTMENT BLOCK 1 HH-5553*G15
150 LEG STRAP / ARM CURL HANDLE 1 EE-0075*G15
151 LINKING CHAIN - 12" 1 WW-7072*G15
152 “J" PIN - 3/8" X 7" 1 WW-7084*G15
153 PULLEY PIVOT BRACKET - 2" X 3 1/2" 1 C7753-G15*G15
154 ACCESSORY ROPE 1 C6602-D23*G15
155 FIREMAN'S LATCH HOOK 1 WW-7042*G15
156 1/2" X 4 3/4" LONG METAL BUSHING 1 HH-5486*G15
ASSEMBLY MANUAL 1 CNN-1268*G15
WALL CHART 1 CNN-1269*G15
HARDWARE BAG (STEPS 1 - 7)
C8822-G15*G15
HARDWARE BAG (STEP 8 - 10)
C8823-G15"G15
HARDWARE BAG (STEP 11 - 16)
C8824-G15*G15
50503 PART LIST
DIAGRAM NO.
PART NAME QTY ORDERING NO
127 HACK SLIDE CABLE - 207" 1 C6664-G15*G15
128 STEPPER CABLE - 60 1/4" 1 C6665-G15*G15
129 1/2" O.D. X 2" LONG METAL BUSHING 1 HH-5487*G15
130 LAT BAR 1 C6854-G15*G15
131 1/4" X 3 1/2" HEX HEAD BOLT 1 HH-5549*G15
132 1 3/4" SQUARE PLASTIC INSERT CAP (SHINY TEXTURE) 4 AA-8270*G15
133 3/8" X 2 1/2" HEX HEAD BOLT 1 HH-5018*G15
134 3/8" X 2” HEX HEAD BOLT 2 HH-5244*G15
135 5/16" X 3 1/4" HEX HEAD BOLT 1 HH-5297*G15
136 3/8" X 3 1/2" HEX HEAD BOLT 2 HH-5067 "G15
137 3/8" 1.D. X 1" LONG METAL SPACER 2 HH-5491*G15
139 3/8" Х 3 1/4" HEX HEAD BOLT 1 HH-5063*G15
140 WEIGHT SELECTOR PIN 2 WW-7086"G15
141 3/8" SPRING CLIP 1 WW-7043*G15
143 1/2" O.D. X 1 7/8" LONG METAL BUSHING 1 HH-5522"G15
144 1 1/8" O.D. X 1 7/8" LONG PLASTIC BUSHING 3 AA-8271*G15
145 WEIGHT ASSIST DIP STATION BRACKET 1 C7752-G15*G15
147 “L" LOCKING PINS - 5/16" X 4 1/2" 2 WW-7060*G15
148 5/16" X 1" HEX HEAD BOLT 1 HH-5332*G15
149 CABLE ADJUSTMENT BLOCK 1 HH-5553*G15
150 LEG STRAP /ARM CURL HANDLE 1 EE-0075*G15
151 LINKING CHAIN - 12" 1 WW-7072*G15
152 "J"PIN - 3/8" X 7” 1 WW-7084*G15
153 PULLEY PIVOT BRACKET - 2" X 3 1/2" 1 C7753-G15*G15
154 ACCESSORY ROPE 1 C6602-D23*G15
155 FIREMAN'S LATCH HOOK 1 WW-7042*G15
156 1/2" X 1 3/4" LONG METAL BUSHING 1 HH-5486*G15
ASSEMBLY MANUAL 1 CNN-1268*G15
WALL CHART 1 CNN-1269*G15
HARDWARE BAG (STEPS 1-7)
C8822-G15*G15
HARDWARE BAG (STEP 8 - 10)
C8823-G15*G15
HARDWARE BAG (STEP 11 - 16)
C8824-G15*G15
PAGE 7 WEIDER SPORTING GOODS
ORDERING PARTS
TO INSURE THAT YOU WILL GET ALL OF THE PRIVILEGES AND PROTECTION THAT COME WITH YOUR
PURCHASE, PLEASE COMPLETE YOUR * OWNER'S REGISTRATION CARD * WITHIN THE NEXT 10 DAYS.
Simply mail you *OWNER'S REGISTRATION CARD* to receive all benefits to which
you are entitled.
*WARRANTY VERIFICATION* : Your prompt registration verifies your right to
protection under the terms and conditions of your warranty.
*OWNER CONFIRMATION* : Your completed OWNER'S REGISTRATION CARD
serves as confirmation of ownership in the event of product loss or theft.
ERIFIES THE IE PRODUCT YO! A VE ` = PURCHASED, YOUR NAME,
. Name of the Product (POWERGUIDE X5)
. Model Number of the Product (50503)
. Ordering Number of the Part (See Parts List Page)
. Description of the Part from the Parts List Page.
. Country of the Manufacturer (See Cover)
THE SAME INFORMATION IS REQUIRED WHEN PLACING YOUR ORDER BY MAIL.
If you need parts or assistance do not return this product to the store, simply contact WEIDER
CUSTOMER ASSISTANCE at 1-800-225-0653 Monday through Friday 7 a.m. to 6 p.m. CST.
Extended Seasonal Hours (Dec. 1 - Feb 28) Monday through Friday 7 a.m. to 9 p.m.; Saturday 9
a.m. to 5 p.m.; Sunday 12 p.m. to 4 p.m.
All parts and service inquiries should be directed to: WEIDER SPORTING GOODS, Parts
Service Department, 900 West ST. John Street, Olney Illinois. 62450.
PAGE 8 WEIDER SPORTING GOODS
IMPORTANT
ET mT TE
SOME OF THE ASSEMBLIES HAVE BEEN DONE AT THE FACTORY FOR YOUR CONVENIENCE. THESE
PRE-ASSEMBLED PARTS HAVE ONLY BEEN FASTENED FINGER TIGHT. YOU WILL INSTRUCTED TO
TIGHTEN EACH OF THESE ASSEMBLIES DURING THE STEP INSTRUCTIONS. DOUBLE CHECK THESE
ASSEMBLIES AND TIGHTEN THEM AS INSTRUCTED.
STEP 1 BASE FRAME ASSEMBLY
PART NAME QTY
51 5/16" NYLON LOCK NUT
52 5/16" X 2 1/2" HEX HEAD BOLT
56 5/16" X 21/2" CARRIAGE BOLT
80 2" SQUARE PLASTIC INSERT CAP
à IN IN IN
[| Begin by capping the ends of the CENTER BASE (1) with 2" SQUARE PLASTIC INSERT CAPS (80).
LJ Cap the one end of both the FRONT BASE (2) and the REAR BASE (3) with 2" SQUARE PLASTIC INSERT CAPS (80).
80 а REAR
[] Assemble the FRONT BASE (2) and 3
the REAR BASE (3) to the middle of 51 56
the CENTER BASE (1) using 5/16" X 2
1/2" HEX HEAD BOLTS (52) to bolt
through the brackets of the Front Base,
through the Center Base, and then
through the brackets of the Rear Base.
Secure with 5/16" NYLON LOCK
NUTS (51). (SEE DETAIL A)
/ СЯ
[] Insert two 5/16" X 2 1/2" CARRIAGE / Ир
BOLTS (56) up through the bottom of 2 52 1 - a
the REAR BASE (3) in the hole
locations near the CENTER BASE (1).
This assembly will be completed in a
later step. DETAIL A
PAGE 9
WEIDER SPORTING GOODS
GUIDE ROD ASSEMBLY
| PART NAME
[51 5/16" NYLON LOCK NUT
[53 5/16" X 3" HEX HEAD BOLT
J Assemble the end
of
the GUIDE
RODS (4) with the
pre-assembled
BUMPER "|"
BRACKETS (5) to
the
top of the
FRONT BASE (2)
and
the REAR
BASE (3) at the
hole
locations
near the center.
Using 5/16™ X 3"
HEX HEAD
BOLTS (53), bolt
through one
Bracket, the Base
Frame, and then
the other Bracket.
Secure with 5/16"
NYLON LOCK
NUTS (51).
» Note that the
Slotted Sides of
the
(4) face away from
the center.
» Note: NYLON
LOCK NUT (51)
must not be
over-tightened.
Tighten just
enough to get a
few
the nylon lock ring.
» NOTE: Tighten the
Machine Screw and
Lock Nut that
assembles the
ROUND RUBBER
BUMPER (99) fo
the
L-BRACKET (5)
now, before the
weights are
stacked on.
GUIDE RODS
threads past
BUMPER
QTY
2
|
2 |
|
4
>
SLOTTED
SIDE >
SA
}
PAGE 10 WEIDER SPORTING GOODS
STEP 3 WEIGHT STACK ASSEMBLY
о of
3
| PART NAME ary
lo NYLON GUIDE WHEEL 8
[] Working with one WEIGHT PLATE (6) af a time, stack
eight Weight Plates onto each of the GUIDE RODS
(4) so that the Pinning Slot in the Plate is facing the
floor and also facing to the outside. Once the stack is
complete, check again to make sure all Plates are
positioned properly.
[1 Assemble NYLON GUIDE WHEELS (9) onto the
Welded Roller Axles at both the top and bottom of the 4
WEIGHT SELECTOR TUBE (8) and the WEIGHT
SELECTOR TUBE W/KNOB (7).
[] insert the WEIGHT SELECTOR TUBE
W/KNOB (7) down inside the top of
the GUIDE ROD (4) located on the
REAR BASE (3) and slide down the 6 REAR
Guide Rod to the Weight Stack. PINNING
L] Assemble the other WEIGHT 1 SLOT =
SELECTOR TUBE (8) down into the Nell LF
top of the GUIDE ROD (4) located on 101. ES == НЫ
. Ly ; 3
the FRONT BASE (2) and slide down DO B= НН
the Guide Rod to the Weight Stack. IA Z£%*>
>
a 210) О
Ll Remove the WEIGHT PLATE Es
DECALS (101) from the backing sheet << —— À
and affix to the edge of the WEIGHT |
PLATES (6) just to the side of the FRONT 2
Pinning Slots. Decals should progress
from the lightest Weight on the top
Plate to the heaviest Weight at the
bottom. WELDED
g ROLLER AXLE
WELDED
9 ROLLER AXLE
10
FETS
©
. 9
1] 8 || WELDED
NV 9 ||| ROLLER AXLE
1{ WELDED \ | / 9
| |roLLER AXLE OY”
Ws 0
4 REAR
GUIDE
FRONT ROD
GUIDE
FINISHED ASSEMBLY ROD
PAGE
STEP 4
11 WEIDER SPORTING GOODS
PART NAME
$1 5/16" NYLON LOCK NUT
55 5/116” X 2 1/4" HEX HEAD BOLT
60 3/8" FLAT WASHER
61 3/8" NYLON LOCK NUT
62 3/8” X 4 3/4" HEX HEAD BOLT
80 2" SQUARE PLASTIC INSERT CAP
81 2” x4" PLASTIC INSERT CAP
dh wh [mh mh | К) [eh E
[J
=
Bolt ONLY the front
GUIDE ROD (4) fo
the Welded Brackets
on the UPRIGHT
(11) using a 5/16" X
2 1/4" HEX HEAD
BOLT (55) to bolt
through one Bracket,
through the Guide
Rod, and then
through the other
Bracket. Secure
with a 5/16" NYLON
LOCK NUT (51).
Assemble the
bottom of the MAIN
UPRIGHT (11) to the
FRONT BASE (2)
by first assembling a
3/8" FLAT
WASHER (60) onto
a 3/8" X 4 3/4" HEX
HEAD BOLT (62)
and then bolting
through the Upright
and then through the
Welded Bushing on
the Base. Assemble
another 3/8" FLAT
WASHER (60) onto
the Bolt and secure
with a 3/8" NYLON
LOCK NUT (61).
Remove the TOP
MAST DECAL (100)
from the backing
sheet and position
the Decal to the side
of the TOP MAIN
UPRIGHT (11) in
between the two
assembled Pulleys.
[3
[1
MAIN UPRIGHT ASSEMBLY
Press a 2" X 4" PLASTIC INSERT CAP (81) into the TOP MAIN
UPRIGHT (11).
Press a 2" SQUARE PLASTIC INSERT CAP (80) into the TOP MAIN
UPRIGHT (11).
[] Assemble the top of the MAIN UPRIGHT (11) to the top of the GUIDE
RODS (4) by straddling the Welded Brackets on the Upright over the
Guide Rods. At the same time, straddle the bottom of the Main Upright
over the FRONT BASE (2).
| PRE-ASSEMBLED
PRE-ASSEMBLED TOP MAIN UPRIGHT PULLEY
PULLEY 11 81
A
— = 600
To = @ TE
mE en Ke
=; |
HN WELDED
80 o BRACKETS
FRONT weLDED 60
BUSHING
STEP 5
PART NAME
QT Y
50
5/16" FLAT WASHER
51
5/16" NYLON LOCK NUT
52
5/16" X 2 1/2" HEX HEAD BOLT
55
5/16” X 2 1/4" HEX HEAD BOLT
wh fut e ir
PAGE 12 WEIDER SPORTING GOODS
STEPPER UPRIGHT ASSEMELY
Assemble the STEPPER UPRIGHT (13) onto the 5/16" X 2 1/2"
CARRIAGE BOLTS (56) previously assembled into the REAR BASE
(3) in Step 1. (SEE DETAIL B)
[1 Attach the top of the STEPPER UPRIGHT (13) to the Welded
Bracket on the MAIN UPRIGHT (11) and to the GUIDE ROD
(4) using a 5/16" X 2 1/2" HEX HEAD BOLT (52) to bolt
through the top of the bracket of the Upright, then through the
Welded Bracket of the Main Upright and then through the
Guide Rod. Secure with a 5/16" NYLON LOCK NUT (51).
Aftach the
bottom of the
bracket with a
5/16" X 2 1/4"
HEX HEAD
BOLT (55) by
bolting through
the Bracket of
the Upright and
then through the
GUIDE ROD (4).
Assemble a
5/16" FLAT
WASHER (50)
onto the Bolt
and fasten with
a 5/16" NYLON
LOCK NUT
(51). (SEE
DETAIL A)
Retum to
the base of
the
STEPPER
UPRIGHT
(13) and
secure the
previously
assembled
BOLTS
(56) with
5/16"
NYLON
LOCK
NUTS
(51). (SEE
DETAIL B)
o
11
0 o
FRONT
DETAIL A
4.
Se
>
REAR
51
[Fs
go
О = | В
sul È= 3
: О
13
vd
—
51
+”
>
DETAIL B
PAGE 13 WEIDER SPORTING GOODS
STEP 6 HACK SQUAT UPRIGHT ASSEMBLY
PART NAME QTY
50 5/16" FLAT WASHER
51 5/16" NYLON LOCK NUT
52 5/116" X 2 1/2" HEX HEAD BOLT
57 _ 5/16" X 3 1/2" HEX HEAD BOLT
82 1" X 3" PLASTIC INSERT CAP
L] Press a 1" X 3" PLASTIC INSERT CAP (82) into the top end of the
HACK SQUAT UPRIGHT (14). (SEE DETAIL "A")
[1 Assemble the BASE PLATES (15) to the sides of the CENTER BASE
(1) using 5116" X 2 1/2" HEX HEAD BOLTS (52) to bolt through one
Base Plate, then the Base, and then the other Base Plate. Secure
with 5/16" NYLON LOCK NUTS (51).
= eh e a | 3
[| Assemble a 5/16" FLAT WASHER (50) onto a 5/16" X 3 1/2" HEX HEAD BOLT (57) and attach the HACK SQUAT
UPRIGHT (14) to the CENTER BASE ( 1) by straddling the Upright over the Base and then bolting through the Upright and
then the Base. Assemble another 5116" FLAT WASHER (50) onto the Bolt and fasten with a 5/16" NYLON LOCK NUT
(51).
[] Assemble the top of 59
the HACK SQUAT
UPRIGHT (14) to
the TOP MAIN
UPRIGHT (11) with
a 5/16" X 2 4/2"
HEX HEAD BOLT
(52), a 5/16" FLAT
WASHER (50), and
a 5/16" NYLON
LOCK NUT (51)
(SEE DETAIL A).
51
50
(J 7he sTOPPER
BRACKET (39)
was pre-assembled
into the center hole
in the series of
three holes on
the lower
portion of the
Hack Squat
Upright , using
a 5/16" X 1
3/4" HEX
HEAD BOLT
(59), a 5/16"
FLAT WASHER
(50), and a 5/16"
NYLON LOCK FRONT RIGHT
NUT (51). This |
Bracket can be
adjusted to the top
or bottom hole to
adjust for your
height (SEE
DETAIL B).
DETAIL A 52 15 DETAILB
PAGE 14 WEIDER SPORTING GOODS
STEP 7 HACK SQUAT ASSEMEBLY
PART NAME QTY
51 5/46" NYLON LOCK NUT 2
59 5/16" X 1 3/4” HEX HEAD BOLT 2 L] Press 1 1/2" SQUARE PLASTIC INSERT CAPS (86) into the
61 3/8” NYLON LOCK NUT ends of the HACK SQUAT ARMS (18).
6638" Х 4 1/2" HEX HEAD BOLT 1 [] Assemble the HACK SQUAT ARMS (18) to the sides of the
69 1/4" FLAT WASHER 3 HACK SLIDE FRAME (17) using 5/16" X 1 3/4" HEX HEAD
72 1/4” X 2 1/2” ROUND HEAD MACHINE SCREW 2 BOLTS (59) to bolt through the brackets of one Am, then through
86 1 1/2" SQUARE PLASTIC INSERT CAP 2 the Slide Frame Assembly, and then the other Am. Secure with
131 1/4" X 3 1/2" HEX HEAD BOLT 1 5/16" NYLON LOCK NUTS (51).
[1
LJ
WELDED
BUSHING
Attach the HACK SQUAT BACKREST (19) to the bottom of the HACK SLIDE FRAME (17) with a 1/4" FLAT WASHER
(69) and a 1/4" X 3 1/2" HEX HEAD BOLT (131). Using 1/4" Х 2 1/2" ROUND HEAD MACHINE SCREWS (72) and
1/4" FLAT WASHERS (69) bolt the top of the Backrest to the HACK SQUAT ARMS (18) by bolting through the back of
the Arms and into the Backrest.
Attach the HACK SQUAT FRAME (17) fo the HACK SQUAT UPRIGHT (14) using the RETAINING PLATE (42)
Assembly to straddle the Upright from the back and attach to the Welded Bushing on the Slide Frame. Secure in place
using a 3/8" X 4 1/2" HEX HEAD BOLT (66) and a 3/8" NYLON LOCK NUT (61). Rotate the Wheel Strap tightly against
the Upright and tighten securely.
NOTE: To the end of each Hack Squat Arm, wipe a small amount of liquid dish detergent along the length of the Arms.
This helps in the assembly of the Foam Rollers. When the detergent dries, it acts as an adhesive.
Slide the 3 3/4" X 8" FOAM ROLLERS (21) onto the ends of the HACK SQUAT ARMS (18).
IMPORTANT: It is very important at this time to tighten all the bolts of the pre-assembled parts. The
pre-assemblies done at the factory are finger-tight only and must be tightened.
PAGE 15 WEIDER SPORTING GOODS
STEP 8 ARM PRESS ASSEMBLY
PART NAME
O
2
23 4" LONG HALF ROUND PLASTIC PIVOT BUSHING
50 5/16" FLAT WASHER
51 5/16" NYLON LOCK NUT
55 5/16" X 2 1/4” HEX HEAD BOLT
70 1/4” NYLON LOCK NUT
71 1/4" X 3/4” ROUND HEAD SCREW
76 1/2" NYLON LOCK NUT
77 4/2" X 6" HEX HEAD BOLT
83_ 1 3/4" SQUARE PLASTIC INSERT CAP (DULL TEXTURE)
84 __1" ROUND PLASTIC INSERT CAP
85 1" ROUND PLASTIC COVER CAP
86 1 1/2" SQUARE PLASTIC INSERT CAP
22 84
88 1/2" 1.0. Х 2 5/8" LONG METAL BUSHING
N — 83
89_ 1/2" O.D. X 3/8” LONG METAL SPACER
95 1" 1D. SPRING RETAINER RING
132 13/4” SQUARE PLASTIC CAP (SHINY TEXTURE)
a |A IN IN IN a [E [aa [aa NN lan
“
dd CO E UC
a
О С
Cap each end of the bottom cross-member
tube of the ARM PRESS PIVOT FRAME (22)
with 1 3/4" SQUARE PLASTIC INSERT
CAPS (83).
Cap the top of the ARM PRESS FRAME (22)
with 4 1/2" SQUARE PLASTIC INSERT
CAPS (86)
Cap the top of the Pivot Tubes with a 1" ROUND PLASTIC INSERT CAP (84).
Assemble a 1/2" 1.0. Х 2 5/8" LONG METAL BUSHING (88) onto a 1/2" X 8" HEX HEAD BOLT (77) and insert into the
hole at the end of the MAIN UPRIGHT (11). Assemble another 1/2" 1.D. X 2 5/8" LONG METAL BUSHING (88) onto the
Bolt and secure with a 1/2" NYLON LOCK NUT (76).
Fit a 4" LONG HALF ROUND PLASTIC PIVOT BUSHING (23) onto the ARM PRESS PIVOT FRAME (22). Assemble this
around the round tube welded between the Arm Press Frame. Position a second PIVOT BUSHING (23) around the tube.
Assemble the ARM PRESS ASSEMBLY (22) over the top end of the MAIN UPRIGHT (11).
Place the ARM PRESS CAP (24) on top of the ARM PRESS PIVOT BUSHING (23). Align the bolt holes in the Am Press
Cap with the bolt holes in the plated welded to the top side of the MAIN UPRIGHT (11).
Bolt the assembly to the MAIN UPRIGHT (11) with four 1/4" X 3/4" ROUND HEAD SCREWS (71). The two Screws on the
right side of the assembly will be bolted down through the top of the ARM PRESS CAP (24) and then through the Flat
Welded Plate on the Main Upright while the two Screws on the left side of the assembly will be bolted up through the bottom
of the Flat Welded Plate and then into the Cap. Secure each with a 1/4" NYLON LOCK NUT (70).
Remove the ARM PRESS DECAL (102) from the backing sheet and position the Decal to the front of the Cross Tube on the
ARM PRESS PIVOT FRAME (22).
Cap each end of the ARM PRESS ARMS (25) and (26) with 1 3/4" SQUARE PLASTIC INSERT CAPS (132).
Press the ARM PRESS ARMS (25) and (26) onto the 1" Welded Pivot Tubes in the ARM PRESS PIVOT FRAME (22) so
that the Welded Pulley Brackets face to the rear of the gym.
- PT
|
etn]
L] Secure the ARM PRESS ARMS (25) and
(26) onto the Pivot Tubes with two each 1"
1.0. SPRING RETAINER RINGS (95) and
cap the Tube end with a 1" ROUND
PLASTIC COVER CAP (85).
» NOTE: The Spring Retainer Rings are
made so that the teeth bend to one side.
Align the Retainer Rings
so that the teeth are
pointed down. The 1"
Rings onto the Pivot
Tube. Align the Retainer
Rings and Cap with the
Tube and lightly drive
the assembly in place
with the aid of a hammer.
[| Squeeze a small amount
of liquid dish detergent
into the 3 3/4" X 8"
FOAM ROLLERS (21)
and slide the rollers
onto the Am Press
Arms and position them
about 5" up from the
Arm Press Am end.
Ll insert the 1" X 7" ARM
PRESS HANDLES (27)
into the bottom section
of the ARM PRESS
ARMS (25). Fit a 5/16"
FLAT WASHER (50)
PAGE 16 WEIDER SPORTING GOODS
ито
71.1 vo
< | 24
1.
6 la —23
22
FLAT
a - 23 WELDED
= i PLATE
88 \
11
Cover Cap can be used UT
to help drive the Retainer —— 21
re
and a 1/2" O.D. X 3/8" 50 ST
LONG METAL > N I
SPACER (89) onto olo
a 5/16" X 2 1/4" 50
HEX HEAD BOLT 51 8950 155 >
Fasten with
another 5/16"
FLAT WASHER
(55) and attach the N
Handle into the
Arm Press Am. ©— =
(50) and a 5/16 27
NYLON LOCK
NUT (51).
PAGE 17 WEIDER SPORTING GOODS
STEP 9
PART NAME
4/4” FLAT WASHER
70
4/4" NYLON LOCK NUT
71
4/4" X 3/4" ROUND HEAD MACHINE SCREW
72
4/4” X 2 1/2" ROUND HEAD MACHINE SCREW
73
1/4" Х 2" CARRIAGE BOLT
4 1/2” SQUARE PLASTIC INSERT CAP
87
3/4" ROUND PLASTIC INSERT CAP
94
KNOB PIN
a (NIN |» IN |
Ce
BACKREST, SEAT & LEG CURL ASSEMBLY
[] Assemble the ARM PRESS BACKREST (29) to the MAIN
UPRIGHT (11) by first assembling 1/4" FLAT WASHER (69)
onto two 1/4" X 2 1/2" ROUND HEAD MACHINE SCREWS
(72) and then bolting through the back of the Upright and into
the Backrest.
Cap the ends of the SEAT FRAME (32) with 1 1/2" SQUARE
PLASTIC INSERT CAPS (86). Orient the Seat Frame so that
the end of the Frame tums upward. Insert the Seat Frame into
the opening in the MAIN UPRIGHT (11) and secure with a
KNOB PIN (94).
[1 Attach the SEAT MOUNTING
PLATES (31) (These are flat
brackets 2" X 6" with. v0
E © round holes and a square hole
с Î in the center.) to the top ;side
of the SEAT FRAME (32) by
bolting down through the Seat
Mounting Plates and then
through the Seat Frame with
4/4" X 2" CARRIAGE BOLTS
72 (73). Assemble 1/4" FLAT
WASHER (69) onto the Bolts
and secure with 1/4" NYLON
LOCK NUTS (70). DO NOT
TIGHTEN AT THIS TIME.
6
1
[] Locate the ARM PRESS
SEAT (30) over the SEAT
MOUNTING PLATES (31) so
that the wide end of the Seat
is to the front of the unit
Assemble up through the
Plates and into the bottom of
the Seat with 1/4" X 3/4"
ROUND HEAD MACHINE
SCREWS (71). Now, tighten
the Carriage Bolts holding the
1
Plates.
=
OJ Press a 3/4". ROUND
PLASTIC INSERT CAP (87)
into the ends of a 3/4" X 15
4/4" LONG PAD BAR (33).
Wipe a small amount of liquid
dish detergent along the
length of the Pad Bar. This
will help in the assembly of the
Foam Roller. When the
detergent dries, it will also act
as an adhesive. Insert the
Pad Bar into a 3 1/4" X 7"
FOAM ROLLER (34).
L) Insert the Pad Bar assembly into the larger access hole at the end of the SEAT FRAME (32) and slide on a second 3 1/4"
[| Insert a 3/4"
amount of liquid dish detergent along
Y
X 7" FOAM ROLLER (34).
[_] Insert the Pad Bar assembly into th
114" X 7" FOAM ROLLER (34).
ROUND PLASTIC INSERT CAP (87) into each end of a 3/4" X 15 1/4" PAD BAR (33). Wipe a small
the length of the Pad Bar and push into a 3 1/4" X 7" FOAM ROLLER (34).
e larger access hole at the bottom of the LEG EXTENSION (38) and slide on another 3
+ TRAIN PY
STEP 10 STEPPER ASSEMBLY
PART NAME QTY
51 5/16” NYLON LOCK NUT 2
58 5/16" x 1 1/2" MEX HEAD BOLT 2
60 3/8" FLAT WASHER 2
75 1/2" LONG SELF TAPPING PHILLIPS HEAD SCREWS 2
85 1" ROUND PLASTIC COVER CAP 2
92 5/8" 1.D. X 1 1/4" FLAIR END PLASTIC BUSHING 2
95 1" SPRING RETAINER RING 2
111 5/8" SPRING RETAINER RING 2
112 5/8" ROUND PLASTIC COVER CAP 2
113 3/8" THREAD KNOB 2
[] 5106 the STEPPER
PEDALS (44) onto
the 1" Stepper Pivot
Tube at the base of
the STEPPER
UPRIGHT (13).
Note that the Pedal
should be assembled
with the series of
holes to the inside.
Г Using a 1" ROUND
PLASTIC COVER
CAP (85) as an aid,
drive a 1" SPRING
RETAINER RING
(95) onto the Pivot
Tube to secure the
PEDALS (44) in
place. Note that the
teeth in the Spring
Retainers are tilted
slightly to one side.
The teeth should be
away from the Pivot
Tube as it is drive on.
Tap in place with a
hammer.
[J Attach the molded
PLASTIC PEDAL
THREADS (45) to
the top of the
STEPPER PEDALS
(44) with 1/2" LONG
SELF TAPPING
PHILLIPS HEAD
SCREWS (75).
[1 Fit a sie" 1D. X 4
1/4" FLAIR END
PLASTIC BUSHING
(92) onto the
Cylinder Pivot Tube
on the STEPPER
UPRIGHT (13).
OÙ
85 95
HOLES SHOULD
BE ON THE INSIDE
7
13
PAGE 18 WEIDER SPORTING GOODS
03
N
STEPPER
PIVOT TUBE
CYLINDER
PIVOT TUBE
go 111114
Ni 36
PAGE 19
E
WEIDER SPORTING GOODS
Slide a RESISTANCE
CYLINDER (46) over the
Cylinder Pivot Tube and
secure in place with a 5/8"
SPRING RETAINER RING
(111). Again the teeth of the
Retainer Ring should be
positioned outward and use
the 5/8" ROUND PLASTIC
COVER CAP (112) as an aid
to help secure the Retainer
Ring in place. Tap this Cap
and Retainer Ring on using a
hammer.
To the bottom end of the
RESISTANCE CYLINDER
(46), attach the CYLINDER
MOUNTING BRACKET (47)
with a 5/16” X 1 1/2" HEX
HEAD BOLT (58) and a
5/16" NYLON LOCK NUT
(51). DO NOT OVER
TIGHTEN! THIS BRACKET
MUST BE FREE TO PIVOT.
Remove the STEPPER
STATION DECAL (103) from
the backing sheet and apply
to the STEPPER UPRIGHT
(13).
Remove the RESISTANCE
SCALE DECALS (104) from
the backing sheet and attach
the Decals to the STEPPER
PEDALS (44) along the side
of the resistance holes so that
the lightest setting (1) is
aligned with the first hole and
the scale reads from nearest
the Upright to farthest away
from the Upright.
Insert the bolt on the
CYLINDER MOUNTING
BRACKET (47) into one of
the holes in the STEPPER
PEDAL (44) and secure with
a 3/8" FLAT WASHER (60)
and a 3/8" THREADED
KNOB (113).
NOTE: There are seven hole
locations in the STEPPER
PEDALS (44). The Stepper
resistance increases as the
Cylinder is moved toward the
end of the Pedal.
46
58
51
47
De ET пресня e MIE sco swe ae E TES
. ‘
,
+TEP 11
: PART NAME
o
50
5/16"FLAT WASHER
151
5/16” NYLON LOCK NUT
[52
5/16” X 2 1/2" HEX HEAD BOLT
3/8" FLAT WASHER
61
3/8" NYLON LOCK NUT
67
3/8" X 2 1/4" HEX HEAD BOLT
9/16" X 2" HEX HEAD BOLT
1/4" FLAT WASHER
72
1/4" X 2 1/2" ROUND HEAD SCREW
74
1/4” Х 2" ROUND HEAD SCREW
1 1/2" SQUARE PLASTIC INSERT CAP
117 1/2" 0.0. X 1 3/4” LONG METAL BUSHING
A |N | № |5) |@& |N [= |=> IN [N | № [à
E
//,
67
[1] Attach SMALL ARM PADS (115) to the Dip Arms using 1/4" Х 2" ROUND HEAD SCREWS (74) and 1/4" FLAT
WASHERS (69).
a
PAGE 20 WEIDER SPORTING GOODS
DIP STATION ASSEMBLY
Cap the front ends of the DIP ARMS (48) with 1 1/2" SQUARE
PLASTIC INSERT CAPS (86).
[1 Attach the DIP ARMS (48) to the side of the STEPPER UPRIGHT
=
(13) with two 5/16" X 2 1/2" HEX HEAD BOLTS (52) and 5/16"
NYLON LOCK NUTS (51).
Bolt the DIP HANDLES (49) into the DIP ARMS (48) with 5/16" X
2" HEX HEAD BOLTS (68). First fit a 5/16" FLAT WASHER (50)
over the Bolt and then bolt through the Arm and the Handles.
Fasten with a 5/116" FLAT WASHER (50) and a 5/16” NYLON
LOCK NUT (51).
Assemble the DIP STATION BACKREST (116) to the STEPPER UPRIGHT (13) by assembling 1/14" FLAT WASHERS
(69) onto two 1/4" X 2 1/2" ROUND HEAD SCREWS (72) and bolting through the back of the Upright and into the back
of the Backrest.
under the DIP ARMS (48).
Remove the DIP STATION DECAL (105) from the backing sheet and adhere to the STEPPER UPRIGHT (13) directly
Assemble the 2 7/8" PULLEY (114) into the slot in the STEPPER UPRIGHT (13) by first assembling a 3/8” FLAT
WASHER (60) and a 1/2" 0.D. X 1 3/4" LONG METAL BUSHING (117) onto a 3/8" X 2 1/4" HEX HEAD BOLT (67) and
then bolting through the Upright, then through the Pulley, and then on through the Upright. Assemble another 3/8” FLAT
WASHER (60) onto the Bolt and then secure with a 3/18" NYLON LOCK NUT (61).
"TU
"E PA PAE A
PAGE 21 WEIDER SPORTING GOODS
STEP 12 AB BAR ASSEMBLY
PART NAME QTY
69 1/4" FLAT WASHER 2 L] Press 1 1/4" SQUARE PLASTIC INSERT CAPS (122) info the
70 1/47 NYLON LOCK NUT 2 top and back end of the AB ARM (123).
71 1/4" X 3/4" ROUND HEAD MACHINE SCREW 4
73 1/4" X 2" CARRIAGE BOLT 2 [J Wipe a small amount of liquid dish detergent along the end of the
87 3/4” ROUND PLASTIC INSERT CAP 2 long handle of the AB ARM (123) and slide on the 3 1/4" X 10"
122 11/4" SQUARE PLASTIC INSERT CAP 2 FOAM ROLLER (124).
124
123 122
31. |
7 Ni = 71 WELDED
71 SEAT
эн — FRAME
Mn $
С» = <=
ыы се 69 PP
_ о WELDED 0 34
+ Ms TUBE 7
ОГ 87 N
33
| ©
()
|
122
=
34 87 1
L] Push the AB ARM (123) onto the Welded Tube on the Welded Seat Frame on the CENTER BASE (1).
[1 Attach the MOU NTING PLATES (31) to the top of the Welded Seat Frame by bolting down through the top of the Mounting
Plates and then through the Seat Frame with a 1/4" X 2° CARRIAGE BOLT (73). Assemble 1/4" FLAT WASHER (69)
onto the Bolts and secure with 1/4” NYLON LOCK NUTS (70). DO NOT TIGHTEN AT THIS TIME.
Г Locate the AB SEAT (125) over the MOUNTING PLATES (31) and assemble using 1/4" X 3/4" ROUND HEAD MACHINE
SCREWS (71) to bolt up through the Plates and into the bottom of the Seat. Now fighten the Carriage Bolts holding the
Plates.
[] Press 3/4" ROUND PLASTIC INSERT CAPS (87) into the 3/4" X 15 1/4" PAD BAR (33). Wipe a small amount of liquid
dish detergent along the length of the Pad Bar. This will help in the assembly of the Foam Rollers. When the detergent
dries, it will also act as an adhesive. Insert the Pad Bar into a 3 1/4” X 7" FOAM ROLLER (34).
J Insert the Pad Bar assembly into the access hole on the lower Welded Seat Frame and slide on a second 3 1/4" X 7"
FOAM ROLLER (34).
PAGE 22 WEIDER SPORTING GOODS
CABLES
Rs ; 21 3" me
7 LOW PULLEY CABLE 126
132"
LAT CABLE 118
60 1/4"
STEPPER CABLE 128
207"
HACK SQUAT CABLE 127
AVOID CABLE PROBLEMS:
Woven Cable, like the type used on this Gym, stretch as they become broken in. № is critical to the function of the
Gym that excess Cable slack be kept adjusted out of the Cable run. For the Lat Pull-Down and the Bench Press,
this is done at the Low Pulley Cable adjustment. For the Hack Squat and the Ab/Back Station, this is done by
adjusting the Cable Adjustment Block on the bottom of the Hack Squat. Always keep excess slack adjusted out of
the Cable run Anything more than 1 inch of slack will take away from a full range of conditioning.
Also, periodic lubrication of all moving parts; Pulleys, Brackets, Guide Wheels, and Guide Rods will eliminate excess
friction and let the system work smoothly.
IF YOUR HOME GYM FEELS LIKE IT IS BINDING UP, READ THE FOLLOWING:
During use, if it ever feels like the exercise is binding up, stop immediately and check the Cable run and Pulleys to
see if a Cable has jumped off a Pulley or if it is binding on a Cable Trap Bracket. Prompt attention may prevent
Cable damage.
SAFETY TIPS:
ALWAYS MAKE CERTAIN THAT SMALL CHILDREN ARE CLEAR OF THE UNIT WHILE IN USE.
DO NOT ALLOW CHILDREN TO PLAY ON THIS EQUIPMENT UNATTENDED.
NEVER PUT YOUR HANDS, FINGERS, OR OTHER PARTS OF YOUR BODY BETWEEN MOVING PARTS OR
WEIGHTS WHILE THE GYM IS IN USE.
OO Odo
KEEP ALL BOLTS AND FASTENERS TIGHTENED.
PAGE 23 WEIDER SPORTING GOODS
STEP 13 LAT CABLE ASSEMBLY
| PART NAME QTY
[121 SET SCREW 2 O)
©
PULLEY TRAP BRACKET
POSITION
&— FRONT OF GYM
ENTIRE LAT CABLE ROUTING
» NOTE: The PULLEYS (A,B, & C) have been pre-assembled to the TOP MAIN UPRIGHT (11) at the factory - to assemble
the Lat Cable, you may need to loosen them slightly to position the Cable within the Pulley and under the Cable Traps.
U Select the 132" LONG LAT CABLE (118) (This Cable has a large Rubber Ball Stop on one end and a cut end on the other.)
and begin by fitting the Cable into PULLEY (A) so that the Lat Bar Holder on the front of the TOP MAIN UPRIGHT (11) holds
the Cable in the Pulley. Re-tighten the Pulley assembly.
[] Bring the Cable rearward between
the ARM PRESS PIVOT FRAME
(22) and the TOP MAIN UPRIGHT
(11) and fit the Cable over
PULLEY (B). Position the CABLE
TRAP BRACKET (41) at about
one o'clock so it just barely clears CE POSITION ET + OF © wap
the Pulley and re-tighten this FRON
assembly tightly. (When properly
tightened the Cable Trap will not
rotate.)
L] Loop the Cable down between 13
MAIN UPRIGHT (11) and the
FRONT GUIDE ROD (4) and bring
the Cable back up to the Top Main _—
Upright on the opposite side and fit
the Cable into PULLEY (C).
NOTE: (SEE DETAIL A.) The
Cable should run from the front of 118
the gym to the back over this N |
Pulley. Position the CABLE e |
TRAP BRACKET (41) about 1/16" / | a OF
from the edge of the Pulley and и
set the Cable Trap at 12 o'clock REAR GUID 4
and re-tighten this assembly. br DETAIL A
. 3 12- ll
Y. | +[ : 11
Cree
E
PAGE 24 WEIDER SPORTING GOODS
[| Next, bring the Cable
end down to the front
Weight stack and fit the DA 118
Cable through the Cable
Sleeve welded in the CABLE
WEIGHT SELECTOR
TUBE BRACKET (8)
(SEE DETAIL B.)
2
4— FRONT OF GYM
DETAIL B
[1 Once the Cable is
through the
SELECTOR TUBE
SLEEVE (8), insert the
Cable end into the
COUNTER WEIGHT
BAR (120) and secure
with two SET SCREWS
(121) ín the Counter
Weight to Hhold the
Cable ín place. (SEE
DETAIL C).
121
—
—
e
A AA
DETAIL C
PAGE 25 WEIDER SPORTING GOODS
STEP 14 LOW PULLEY CABLE ASSEMBLY
| PART NAME amy |
E 5/16" FLAT WASHER 1 |
B 5/16" NYLON LOCK NUT 1 |
[148 5/16" X 1" HEX HEAD BOLT 1)
11
ADJUSTING 126
FERRULE | ow puLLEY
CABLE
FRONT OF GYM
ILLUSTRATION A
L] Select the 213" LONG LOW
PULLEY CABLE (126). (This Cable
has an Adjusting Ferrule and Stopper
Ball on a Cable with looped ends.)
» NOTE: You may have to loosen or
completely undo some pre-assembled
Pulleys to make this assembly.
[| Beginning at the front of the gym at
the base of the MAIN UPRIGHT (11),
insert the CABLE (126) through the
slot in the frame. (Check to make
sure the Adjusting Ferrule and
Stopper Ball are aligned as shown in
ILLUSTRATION “A”.). Fit the Cable
into the "D" PULLEY (12). DO NOT
RE-TIGHTEN THE BOLT
COMPLETELY AT THIS TIME.
L | Remove one PULLEY (12) from the —
DUAL PULLEY CONNECTOR
BRACKETS (40) Assembly and fit
the Pulley assembly over the loop
formed in the LAT CABLE (118).
Bring the LOW PULLEY CABLE
(126) up from PULLEY "D" (12) and
re-assemble PULLEY "Е" (12) into
the Connector Brackets. Tighten
Bolts tightly. (The Lat Cable and
Low Pulley Cable should be seated
into the Pulleys so they can not come
out.
POSITION
positioning this trap bracket.
==
PULLEY TRAP BRACKET
Note: You will be facing the pulley
from the other side of the gym when
ENTIRE LOW PULLEY CABLE ROUTING
DOWN FROM
PULLEY C DOWN FROM
PULLEY B
118 29
LAT CABLE F 118
Qt} LAT CABLE
40
Loy 40
11 Da
65
61
4
4 12 +
UP FROM v E
PULLEY D
126
LOW PULLEY
CABLE
ILLUSTRATION B
[| Bring the LOW
PULLEY CABLE (126)
down and fit under the
CABLE TRAP
BRACKET (41) and
into PULLEY "G" (12)
at the side of the MAIN
UPRIGHT (11). (SEE
ILLUSTRATION "C")
Adjust the Cable Trap
Bracket so it is about
1/16" from the edge of
the Pulley and aligned
at about 5 o'clock. This
assembly can now be
tightened tightly. (Make
sure the Pulleys can
turn freely.)
Now bring the Cable up
and assemble it into
PULLEY "H" (12) on
the side of the MAIN
UPRIGHT (11).
Position the CABLE
TRAP BRACKET (41)
at about 2 o'clock and
re-tighten the Pulley
Bolt so that the Cable
Trap Bracket is about
1/16" from the edge of
the Pulley. Tighten the
Bolt enough that the
Cable Trap Bracket can
not rotate. {SEE
ILLUSTRATION "D7)
Tighten the PULLEY
BRACKET BOLT (135)
securely but not so tight
that the PULLEY
PIVOT BRACKET
(153) can not swivel in
and out.
PAGE 26 WEIDER SPORTING GOODS
N PULLEY TRAP BRACKET
BEN POSTION
ep
41 ILLUSTRATION C
\/
| |
L В 11
41
153
135
H12 A
126 |
UP FROM
PULLEY G
PULLEY TRAP BRACKET
POSITION ILLUSTRATION D
PAGE 27 WEIDER SPORTING GOODS
J
UP FROM | | | | 7
Looking at ILLUSTRATION "E", fake the LOW PULLEY CABLE (126). forward and loop it under and around PULLEY "J"
(12) on the left ARM PRESS ARM (26). Set the CABLE TRAP BRACKET (41) over the Pulley and Cable and set at about
10 o'clock and tighten the assembly. Check to see that this Arm Press Bracket is bolted tightly into the PULLEY PIVOT
BRACKET (37) but still loose enough to swivel freely.
Bring the CABLE (126) back around behind the MAIN UPRIGHT (11) and fit the Cable into the deep 3 1/2" "VV" PULLEY
(20). Position the CABLE TRAP BRACKET (41) straight to the back and adjust to within 1/16" of the Pulley edge. Tighten
the Pulley BOLT (133) securely.
Take the CABLE (126) forward over PULLEY "K" (12) on the right ARM PRESS ARM (25). Set the CABLE TRAP
BRACKET (41) at the 2 o'clock position and tighten the Pulley BOLT (134). Check the PULLEY PIVOT BRACKET (37)
and the Arm Press Bracket assembly to see that it is tight but can still swivel.
Pull the CABLE (126) back to the Cable End Bracket on the side of the MAIN UPRIGHT (11) and fasten through the loop
end by assembling a 5/16" FLAT WASHER (50) and a 1/2" 0.D. X 1/4" LONG METAL SPACER (90) onto a 5/16" X 1"
HEX HEAD BOLT (148) and then bolting through the loop of the Cable and then through the Bracket. Secure with a 5/16"
NYLON LOCK NUT (51). Tighten securely but leave enough gap so the Cable can rotate on the Bolt.
Now, check to see that the entire Cable run is seated into the Pulleys and pull the slack out of the Cable system from the
front Low Pulley position at the base of the MAIN UPRIGHT (11). Slide the Stopper Ball and Adjuster Ferrule on the Cable
tightly against the Low Pulley and tighten the set screw in the Adjuster Ferrule tightly so it can not slip.
| 11
o 7 25
12 . 7... LEFT
| o ARM
E. PRESS
J 25
' | RIGHT
ARM PRESS
ARM
PRESS
BRACKET
A 5
Ca 0
20 ОТ
CABLE END 0
BRACKET
148 PULLEY TRAP BRACKET
BACKREST POSITION
PULLEY G o FRONT OF BENCH
ILLUSTRATION E
—————
PAGE 28 WEIDER SPORTING GOODS
STEP 15 HACK SLIDE \ AB STATION CABLE ASSEMBLY
PART NAME QTY
50 5/16" FLAT WASHER 2 |
51 5/16" NYLON LOCK NUT 1
58 5/16" X 1 1/2" HEX HEAD BOLT 1
60 3/8" FLAT WASHER 2
61 3/8" NYLON LOCK NUT 1
121 SET SCREW 2
136 3/8" X 3 1/2" HEX HEAD BOLT 1
137 1/2" 0.D. X 1" LONG METAL SPACER 2
Select the 207" LONG HACK SLIDE CABLE
(127) (This Cable has two straight cut ends.)
Insert one end of the CABLE (127) up
though one side of the CABLE
ADJUSTMENT BLOCK (149).
Next, make the loop with the CABLE (127)
end and insert the loop into the bottom end of
the HACK SLIDE FRAME (17). Bolt through
the Frame and the loop of the Cable with a
5/16" X 1 1/2" HEX HEAD BOLT (58), 5/16" ENTIRE HACK SLIDE CABLE ROUTING
FLAT WASHERS (50) and secure with a NYLON LOCK NUT (51). Extend the Cable on down into the other hole in the
CABLE ADJUSTMENT BLOCK (149). Fasten the Cable in place with two SET SCREWS (121). Final Cable adjustment will
be made here when this Cable assembly is completed. (SEE ILLUSTRATION “A”)
Bring the CABLE (127) down and fit it under PULLEY "M" (12). Insert the Pulley into the slot at the bottom of the HACK
SQUAT UPRIGHT (14) and fasten by first assembling a 3/8" FLAT WASHER (60) and a 1/2" O.D. X 1" LONG METAL
SPACER (137) onto a 3/8" X 3 1/2" HEX HEAD BOLT (136) and then bolting through the Upright and Pulley. Assemble
another 1" LONG METAL SPACER (137) and a 3/8" FLAT WASHER (60) onto the Bolt and secure with a 3/8" NYLON
LOCK NUT (61). (SEE ILLUSTRATION "B")
DOWN FROM Y
HACK SQUAT FRAME
127
1121
ILLUSTRATIONA —* 10 ILLUSTRATION B
PAGE 29
WEIDER SPORTING GOODS
[|
From Pulley "M", take the
CABLE (127) across the
Base, between the Weight
Stacks and bring the Cable
up around PULLEY "N"
(12) at the base of the
Welded Ab Seat Frame.
Position the CABLE TRAP
BRACKET (41) over the
Pulley and set at 5 o'clock.
Tighten the PULLEY BOLT
(62). (SEE
ILLUSTRATION "C")
Take the CABLE (127) up
and over PULLEY "O" (12)
on the AB ARM (123) and
position the CABLE TRAP
BRACKET (41) at the 12
o'clock position and tighten
the assembly.
Bring the CABLE (127)
forward and down to
PULLEY "P" (12) on the on
the CENTER BASE (1).
Loop under the Pulley and
set the CABLE TRAP
BRACKET (41) at the 7
o'clock position and tighten
the BOLT (63).
Taking the CABLE (127)
back up again, fit it around
PULLEY "R" (12) located
in the Welded Bracket on
the bottom side of the TOP
МАМ UPRIGHT (11)
between the GUIDE RODS
(4). (SEE ILLUSTRATION
ACROSS FROM |”
PULLEY M
>
PULLEY TRAP BRACKET
POSITION
FRONT GUIDE
ROD __
t
UP FROM
PULLEY P
PULLEY TRAP BRACKET
POSITION
O12
PULLEY TRAP BRACKET
POSITION
ILLUSTRATION C
11
SE
Q
N
“Ll
DOWN TO ve
EAR WEIGHT FX
STACK
ILLUSTRATION D
"
+
+
[J
u
Pull the CABLE (127) back down and fit the
Cable through the Cable Sleeve in the
WEIGHT SELECTOR TUBE (7) in the rear
Weight Stack.
With another CABLE COUNTER WEIGHT
BAR (120), pass the Cable end down into
the Counter Weight Bar and tighten SET
SCREWS (12) tightly. (SEE
ILLUSTRATION "E")
Now, return to the ADJUSTMENT BLOCK
(149) below the HACK SLIDE FRAME (17)
to adjust the Cable. Loosen the SET
SCREWS (121) in the Block and pull the
Cable tight. Check as you pull that the
Cable is seated properly in the grooves of
all the Pulleys it is assembled onto.
Tighten securely the SET SCREWS (121)
in the BLOCK (149).
SELECTING WEIGHTS:
Pin the desired amount of weight you
wish to use. Push the Pin in as far as it
will go to insure it is properly seated in
the Selector Tube.
CONNECTING WEIGHT STACKS:
When you need to use more than eight
Weights for an exercise, the "Quick
Link" feature of the gym allows you to
combine the two Weight Stacks.
To link the Stacks together, simply turn
the Knob on the rear Weight Selector
Tube so that the Link Pin locks into the
slot in the Selector Tube of the front
Weight Stack.
Once the Pin is fully seated in the slot,
place the SPRING CLIP (141) over the
Pin and fit tightly against the Selector
Tube for security.
When the Stacks are linked together,
you should try to use equal Weights on
both stack as much as possible.
NEVER use a full stack on one side
and on or two Weights on the other.
PAGE 30 WEIDER SPORTING GOODS
INSERT THE L-PIN (140) INTO THE GROOVE '
UNDER THE WEIGHT DESIRED. LOOSEN ‘
BOLT (54) AND PUSH THE ANGLE BUMPER -
BRACKET (10) DOWN SNUGLY AGAINSTTHE”
TOP WEIGHT PLATE AND RE-TIGHTEN
BOLT (54).
113
KNOB
141
SPRING
CLIP
97
LINK PIN
PAGE 31 WEIDER SPORTING GOODS
STEP 16 ACCESSORY
| PART NAME ary
|146 s-H0OK 1
WEIGHT ASSIST DIP STATION BRACKET: 128
L] Select the 60 4/4"
STEPPER CABLE (128)
(This Cable has two loop
ends.)
[| Fasten one end of the
STEPPER CABLE (128)
into the SMALL S-HOOK
(96) assembled between
the WEIGHT SELECTOR
TUBE WIKNOB (7) and +9 ee ENTIRE STEPPER
the ANGLE BUMPER — 0 -, CABLE ROUTING
BRACKET (10). —+ E
[J Bring the CABLE (128) up —
the STEPPER UPRIGHT
(13) and assemble over
the 2 7/8" PULLEY (114).
13 x
N |
114
| 2 7/8" PULLEY
128
DOWN TO
STEPPER
( Oo PEDALS
UP FROM
WEIGHT STACK
[| Next, bring the CABLE (128) down to the STEPPER PEDALS (44). Remove the 3/8" THREADED KNOBS (113) and the
CYLINDER MOUNTING BRACKETS (47) from the Stepper Pedals.
[J Assemble a S-HOOK (96) into the WEIGHT ASSIST DIP STATION BRACKET (145) and assemble the bolts in the Bracket
into a set of resistance holes in the STEPPER PEDALS (44). Secure in place by assembling the 3/18" THREADED KNOBS
(113) onto the bolts.
» NOTE: The farther out on the Stepper Pedals you set the Weight Assist Dip Station Bracket, the more "Weight Lift" you will
receive.
*
ноу AN
I 0 се)
зв. x
IEE ARN
mn
PAGE 32 WEIDER SPORTING GOODS
HOW TO USE YOUR HOME GYM:
ARM PRESS EXERCISES:
The Arm Press Arms are locked in
place with “L" Locking Pins (147).
When doing Arm Press exercises,
Locking Pins "B" and "C" should be
pinned through the ARM PRESS
PIVOT FRAME (22) and the ARM
PRESS ARMS (25) and (26).
BUTTERFLY EXERCISES:
When doing Butterfly Exercises,
remove Locking Pins "В" апа "С".
(Note: Locking Pins "В" апа "С"
should always be in place for all
exercises except Butterfly Exercises
to keep Cables properly tensioned.)
insert the "J" PIN (152) into the hole
PINNING POSITION
FOR DOING ARM
PRESS 22
(REMOVE WHEN
DOING BUTTERFLY
EXERCISES)
B 1
147 ® =
| _
114 (JT С >
CC
in the TOP MAIN UPRIGHT (11) and
hook the Pin around the ARM PRESS
PIVOT FRAME (22).
LEG EXTENSION EXERCISES:
To perform 1.) Seated Leg Extensions and
2.) Standing Leg Curls, the Low Pulley
Cable should be attached to the Leg
Extension by using the 12" LINKING
CHAIN (151) and "S" HOOKS (96). Let the
Leg Extension hang perpendicular to the
floor for normal Leg Extension and Curl
Exercises. If you wish to add additional
range of motion for Leg Extensions,
connect the Leg Extension so it is further
under the Seat.
LAT PULL-DOWN EXERCISES:
Connect the LAT BAR (130) to the Lat
Cable using a FIREMAN'S LATCH HOOK
(155). When the Lat Bar is not in use, it
can be place in the Lat Bar Holder at the
top end of the Main Upright.
J
25 —
us
26
38
9%6
151
NO, 6
93 Ds 126
28
A
PAGE 33 WEIDER SPORTING GOODS
LOW PULLEY
EXERCISES:
When doing Low Pulley
Exercises, the SeatilLeg
Extension Assembly should
be removed from the Mast
Upright. To remove the Seat
Assembly simply unhook
the Low Pulley Cable from
the Leg Extension, unscrew
the Seat Knob Pin
Assembly, and pull the Seat
Assembly out of the Frame.
Connect the Leg Strap / Arm
Curl Handle to the Cable at
the Low Pulley using a "S"
Hook. The Linking Chain
can be used to extend the
Strap further away from the
Frame as needed.
The Lat Bar can also be
used at the Low Pulley
Station for doing Curls,
Rows, and other Exercises.
$ HOOK — S
D 55
FIREMAN'S LATCH HOOK
STEPPER:
SEAT
MAIN ASSEMBLY
UPRIGHT
LO 7
y : LEG
EXTENSION
SEAT
KNOB
PIN
S-HOOK
CHAIN
LOW PULLEY
CABLE
5 ;
7 7 IX
В (< <
№ И
LEG STRAP / ARM CURL HANDLE
LINKING CHAIN
Bolt the Resistance Cylinders to the Stepper Pedals at your desired resistance setting. The resistance will
become greater as you move the Cylinder back toward the end of the Pedal.
When doing Aerobic Stepper conditioning, the object is to take short, fast steps in order to elevate your
heart rate and increase the blood flow. The resistance serves two functions, one is to accommodate a
wide range of user weight, and the second is to vary the rate of speed needed to keep the Pedals from
bottoming out at the end of the stroke.
V.A.F. STATION EXERCISES:
When using the V.A.F./Dip Station, position yourself inside the Dip Arms and grasp the Arms or Dip
Handles. As an assist to get up on the Dip Arms, you can step back onto the Stepper Pedal Pivot Tubes,
bring your arms atop the Arm Pads then spring up to position.
CONDITIONING GUIDELINES
"The following guidelines will help you to plan and regulate your personal fitness program. Remember that adequate
rest and good nutrition are also essential to the success of any fitness program. BEFORE BEGINNING THIS OR
ANY EXERCISE PROGRAM, CONSULT YOUR PHYSICIAN!
EXERCISE INTENSITY
To maximize the benefits from exercising, your level of exertion must exceed mild demands while falling short of
causing breathlessness and fatigue. The proper level of exertion can be determined using the heart rate as a guide.
For effective aerobic exercise, the heart rate must be maintained at a level between 70% and 85% of your maximum
heart rate. This is your "Training Zone". You can determine your Training Zone by consulting the table below.
Training Zones are listed for both conditioned and unconditioned persons according to age. Use the column that is
appropriate for you.
AGE | UNCONDITIONED TRAINING | CONDITIONED TRAINING AGE | UNCONDITIONED TRAINING | CONDITIONED TRAINING
ZONE (BEATS/MIN) ZONE (BEATS/MIN) ZONE (BEATS/MIN) ZONE (BEATS/MIN)
20 138-167 133-162 55 127-155 122149 |
25 136-166 132-160 60 126-153 421-147
30 135-164 430-158 65 125-151 119-145
35 134-162 129-156 70 123-150 118-144
40 132-161 127-155 75 122-147 117-142
45 131-159 125-153 80 120-146 115-140
50 129-156 124-150 85 118-144 114-139
During the first few weeks of your exercise program, you should keep your heart rate near the low end of your
Training Zone. Over the course of a few months, gradually increase your heart rate until it reaches the high end of
your Training Zone. As your condition improves, a greater workload will be required in order to raise your heart rate
to your Training Zone.
EE ;G
The easiest way to measure your heart rate is to stop exercising and place
two fingers on your wrist where you feel a pulse. Carefully take a
six-second heart beat count. (A six-second count is used because your
heart rate will drop rapidly after you stop exercising.) Add a 0 to the result
to find your heart rate. Compare your heart rate to your Training Zone. №
your heart rate is too low, increase your level of exertion. If your heart rate
is too high, decrease your level of exertion.
WORKOUT PATTERN
Each workout should consist of 5 basic parts: 1. AT REST, 2. WARMING-UP, 3. TRAINING ZONE EXERCISE,
4.COOLING-DOWN, 5. AT REST.
Warming up is an important part of every workout. Warming up prepares the body for more strenuous exercise by
increasing circulation, delivering more oxygen to the muscles, and raising the body temperature. This can be done
by stretching for 5-10 minutes prior to exercising.
After warming up, begin exercising at a low intensity level for a few minutes. Then increase the intensity to raise
your heart rate to your Training Zone for a period of 20-30 minutes.
Cooling down after vigorous exercise is important in aiding circulation and preventing soreness. 5-10 minutes of
stretching or light exercise will allow the body to cool down.
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