Weider POWERMAX HOME GYM 70072 User's Manual
Contents
1. 3 3 4 X 7 3 4 X 1 3 4 1 0 2 C0477 F67 G12 28 ARM PRESS HANDLE 1 X7 2 C7308 F67 G12 29 PLASTIC HAND GRIP 1 1 0 X 5 4 AA 8255 G12 30 RESISTANCE CYLINDER 2 22 0004 G12 31 CYLINDER MOUNTING BRACKET 2 7722 67 612 32 LAT CABLE 127 1 C6658 F67 G12 33 PULLEY 4 1 2 4 8122 612 34 PULLEY 3 1 2 6 AA 8133 G12 35 2 X 3 1 2 LONG PULLEY PIVOT BRACKET 4 CT7716 F67 G12 36 3 L CABLE TRAP BRACKET 4 C7717 F67 G12 37 3 1 2 LONG BRACKET 22 C7718 F67 G12 38 4 LONG ARM PRESS PIVOT BRACKET 2 7719 F67 G12 39 3 LONG U PULLEY BRACKET 1 C7720 F67 G12 70072 PARTLIST DIAGRAM NO ORDERING 40 WEIGHT STACK CABLE 90 1 C6659 F67 G12 41 PLASTIC GUIDE BRACKET 1 AA 8241 G12 42 5 3 4 LONG FLAT DUAL CABLE CONNECTOR BRKT 2 C77217F68 G12 43 DIP ARM 2 C4153 F67 G12 44 DIP HANDLE 2 CT309 F67 G12 45 SMALL ARM PAD 2 C1407 F67 G12 46 DIP STATION BACKREST 1 C1408 F67 G12 4T ARM PRESS CAP 1 C6279 F67 G12 49 3 1 4 EYE BOLT 1 HH 5506 G12 50 5 16 FLAT WASHER 23 HH 5127 G12 51 5 16 NYLON LOCK NUT 32 HH 5012 G12 52 5 16 X 2 1 4 HEX HEAD BOLT 5 HH 5199 G12 53 5 16 X 2 3 4 HEX HEAD BOLT 10 HH 5058 G12 55 5 16 X 1 1 2 HEX HEAD BOLT 4 HH 5312 G12 56 5 16 X 2 3 4 CARRIAGE BOLT 3 HH 5521 G12 57 5 16 X 3 HEX HEAD BOLT 1 HH 5167 G12 58 5 16 X 2 HEX HEAD BOLT 3 HH 5054 G12 60 5 16 X 3 1 4 HEX HEAD BOLT 2 HH 5297 G12 61 5 16 X 3 1 2 HEX HEAD BOLT 1 HH 5294 G12 62 3 8 FLAT WASHER 7 HH2. down and to the LM front Once the stack is complete ea check again to 2 5 make sure all 4 4 AY p Plates are positioned propery Ir i NU GUIDE ROD PLATE PAGE 14 WEIDER SPORTING GOODS LI Press the pointed RUBBER SELECTOR TUBE END PLUG 99 into the bottom end of the SELECTOR TUBE 11 and insert the Selector Tube into the center hole of the WEIGHT PLATES 10 Turn the Selector Tube so that the Roll Pin sits into the groove in the top Weight Plate LJ Finally assemble the last WEIGHT PLATE 10 down onto the Weight Stack so the SELECTOR TUBE 11 comes up through the center hole LI insert the WEIGHT SELECTOR PIN 100 into the Weight stack at the bottom Plate until assembly is complete and the Cable system has been adjusted for proper tensioning O Remove the WEIGHT PLATE DECALS 123 from the backing sheet and affix to the edge of the WEIGHT PLATES 10 just to the side of the WEIGHT SELECTOR PIN 100 hole Decals should progress from the lightest Weight on the top Plate to the heaviest Weight at the bottom PAGE 15 WEIDER SPORTING GOODS STEP 4 TOP FRAME ASSEMBLY PART NAME QTY 12 50 5 16 FLAT WASHER 51 5 16 NYLON LOCK NUT 53 5 16 X 2 3 4 HEX HEAD BOLT 80 2 SQUARE PLASTIC INSERT CAP 2 ji 89 5 16 6 HEX HEAD BOLT 90 N o 1 2 X 3 4 METAL SPACER 89 51 LI Cap each end of 9 the TOP FR
3. 5265 G12 63 3 8 NYLON LOCK NUT 12 HH 5088 G12 65 3 8 X 1 3 4 HEX HEAD BOLT 8 HH 5308 G12 68 3 8 X 2 3 4 HEX HEAD BOLT 3 HH 5238 G12 69 3 8 X 3 1 2 HEX HEAD BOLT 1 HH 5062 G12 70 114 FLAT WASHER 10 HH 5048 G12 71 1 4 NYLON LOCK NUT 6 HH 5011 G12 72 1 4 X 2 112 ROUND HEAD SCREW 4 HH 5044 G12 73 1 4 X 2 CARRIAGE BOLT 2 HH 5338 G12 74 1 4 X 3 4 ROUND HEAD SCREW 8 HH 5022 G12 75 114 2 ROUND HEAD SCREW 4 HH 5256 G12 77 5 16 X 2 1 2 CARRIAGE BOLT 3 HH 5324 G12 78 L LOCKING 2 WW 7075 G12 79 1 2 LONG SELF TAPPING PHILLIPS HEAD SCREW 2 HH 5448 G12 80 2 SQUARE PLASTIC INSERT CAP 3 AA 8002 G12 81 2 SQUARE RUBBER COVER CAP 2 AA 8221 G12 82 1 ROUND PLASTIC COVER CAP 4 HH 5348 G12 83 1 1 4 SQUARE PLASTIC INSERT CAP 1 AA 8069 G12 70072 PART LIST DIAGRAM NO PART NAME QTY ORDERINGNO 84 1 1 2 SQUARE PLASTIC INSERT AA 8001 F67 85 3 4 ROUND PLASTIC INSERT CAP AA 8004 F67 86 1 3 4 SQUARE PLASTIC INSERT CAP AA 8006 F67 87 1 ROUND PLASTIC INSERT 10 AA 8005 F67 88 5 8 ROUND PLASTIC COVER CAP 2 HH 5357 F67 91 1 LONG METAL BUSHING 5 16 1 0 1 HH 5343 F67 92 1 2 LONG METAL SPACER 5 16 1 0 1 HH 5387 F67 93 3 8 1 0 X 9 16 LONG METAL SPACER 2 HH 5390 F67 94 5 16 LD X 5 16 LONG METAL SPACER 2 HH 5505 F67 95 1 1 27 SQUARE PIVOT BUSHING 4 AA 8203 F67 96 1 SPRING RETAINER RING 6 HH 5423 F67 97 1 LONG PLASTIC SLEEVE 5 16 1 0 1 AA 8243 F67 98 LARGE ROUND RUBBER WASHER 2 8124 67 99 RUB
4. Remove the POWER MAX TOP MAST DECAL 120 from the backing sheet and position the Decal to the side of the TOP FRAME 12 in front of the welded bracket PAGE 16 WEIDER SPORTING GOODS STEP 5 BACKREST amp SEAT ASSEMBLY PART NAME d 5 16 X 2 3 4 CARRIAGE BOLT 1 4 FLAT WASHER 1 4 NYLON LOCK NUT 1 4 X 2 1 2 ROUND HEAD SCREW 1 4 X 2 CARRIAGE BOLT 1 4 X 3 4 ROUND HEAD SCREW 84 1 1 2 SQUARE PLASTIC INSERT CAP 110 5 16 THREADED PLASTIC KNOB aie a INNIN jA a C orient the BACKREST 13 so that WEIDER reads from top to bottom Bolt through from the back side of the ARM PRESS UPRIGHT 2 and into the Backrest with 114 X 2 1 2 ROUND HEAD SCREWS 72 and 114 FLAT WASHERS 70 Orient the SEAT FRAME 14 so that the end of the tube turns upward Fit the bracket of the Seat Frame around the ARM PRESS UPRIGHT 2 and set the slot in the Seat Frame over the in the Upright Insert 5 16 X 2 3 4 CARRIAGE BOLT 56 through the Seat Bracket and Upright and secure with 5 16 THREADED PLASTIC KNOB 110 Cap the end of the SEAT FRAME 14 with a 1 1 2 SQUARE PLASTIC INSERT CAP 84 Attach the SEAT MOUNTING BRACKETS 15 These are flat brackets 2 X 6 with two round holes and a square hole in the center to the top side of the SEAT FRAME 14 bolting down through the Mounting Brackets and through the Seat Frame with 114 X 2 CARRIAGE BOLTS 73 Fasten in place wit
5. UPRIGHT 4 with two 5 16 X 2 3 4 HEX HEAD BOLTS 53 and 72 114 X 2 1 2 ROUND HEAD SCREW 2 5 16 NYLON LOCK NUTS 51 15 14 X2 ROUND HEAD SCREW 4 84 11 2 SQUARE PLASTIC INSERT CAP 2 Cap the top and bottom end of the DIP HANDLES 44 with 1 87 1 ROUND PLASTIC INSERT CAP 4 ROUND PLASTIC INSERT CAPS 87 Cl Bot the HANDLES 44 into the DIP ARMS 43 with 516 X 2 HEX HEAD BOLTS 58 First fit a 5 16 FLAT WASHER 50 onto the Bolt and then bolt through the Arm and the Handles Fasten with another 5116 FLAT WASHER 50 and a 5 16 NYLON LOCK NUT 51 Cl Attach SMALL ARM PADS 45 to the Dip Ams using 1 4 X 2 ROUND HEAD SCREWS 75 and 14 FLAT WASHERS 70 CI Assemble the DIP STATION BACKREST 46 to the STEPPER UPRIGHT 4 assembling 1 4 FLAT WASHERS 70 onto two 1 4 X 2 1 2 ROUND HEAD SCREWS 72 and bolting through the back up the Upright and into the back of 75 126 75 the Backrest 4 0 Remove the N STATION TWO DECAL 126 from the backing sheet and adhere fo the STEPPER UPRIGHT 4 directly under the DIP ARMS 43 PAGE 28 WEIDER SPORTING GOODS STEP 10 ACCESSORIES PART NAME QTY 114 LATCH HOOK 108 107 LI Presss PLASTIC GRIPS 29 onto the LAT BAR 106 ends LAT BAR There are two accessories provided with this unit the LAT BAR 106 and a combination LEG STRAP and ARM CURL HANDLE 107 These accessories can be used for a varietv of exercise
6. the 3 1 2 PULLEYS E amp F 34 and the CABLE TRAP BRACKETS 36 have been assembled only finger tight so that the LAT CABLE 32 can be assembled into the Pulley tc Assemble the Cable info Pulleys and then tighten this assembly PAGE 24 WEIDER SPORTING GOODS Using a 5 16 x 3 1 4 HEX HEAD BOLT 60 insert the through a 3 LONG U PULLEY BRACKET 39 and 63 LI To assemble the LAT CABLE 32 into the pre assembled PULLEY G it will be necessary fo remove the Pulley by untightening the 3 8 X 1 3 4 HEX HEX BOLT 65 and 3 8 NYLON LOCK NUT 63 and removing the Pulley Assemble the Cable onto the Pulley and re assemble the Pulley into the U PULLEY BRACKET 39 Assemble the WEIGHT STACK CABLE 40 to the SELECTOR TUBE 11 First be sure that the Metal Adjuster Ferrule Rubber Stopper Ball are positioned to the end of the Cable so the Adjuster Ferrule is between the Ball and the loop end of the Cable Insert the other loop end of the Cable into the end of the Selector Tube Position the molded PLASTIC GUIDE BRACKET 41 so it fits behind the Selector Tube and in front of the GUIDE RODS 9 UI through the SELECTOR TUBE 11 CABLE 40 end and GUIDE BRACKET 41 with 5 16 X 1 1 2 HEX HEAD BOLT 55 and a 5 16 NVLON LOCK NUT 51 PAGE 25 WEIDER SPORTING GOODS U To assemble the LAT CABLE 32 and the WEIGHT STACK CABLE 40 into the DUAL CABLE C
7. to the bolt hole location at the end of the SEAT FRAME 14 with a 5 16 X 2 1 4 HEX HEAD BOLT 52 Secure with a 5 16 NVLON LOCK NUT 51 Do not over tighten so that the Leg Extension will be able to swing freely Insert the Pad Bar assembly into the bottom section of the LEG EXTENSION 19 and slide on another 3 X 5 1 2 FOAM ROLLER 20 Bolt a 3 1 4 EYE BOLT 49 into the back side of the lower portion of the LEG EXTENSION 19 Assemble a 5 16 FLAT WASHER 50 onto the bolt and fasten with a 5 16 NYLON LOCK NUT 51 PAGE 18 WEIDER SPORTING GOQDS STEP 7 ARM PRESS ASSEMBLV PART NAME 3 50 5 16 FLAT WASHER 51 5 16 NYLON LOCK NUT 52 5 16 2 1 4 HEAD BOLT 71 1 4 NYLON LOCK NUT 74 1 4 X 3 4 ROUND HEAD SCREW 82 1 ROUND PLASTIC COVER CAP 86 13 4 SQUARE PLASTIC INSERT CAP 87 1 ROUND PLASTIC INSERT CAP 94 1 2 O D X 3 8 LONG METAL SPACER 96 1 1 0 SPRING RETAINER RING A NIN gt C Cap each end of the bottom Cross Member Tube of the ARM PRESS PIVOT BRACKET 24 with 1 3 4 SQUARE PLASTIC INSERT CAPS 86 Cap the top of the Pivot Tubes with 1 ROUND PLASTIC INSERT CAPS 87 Fit a 4 LONG HALF ROUND PLASTIC PIVOT BUSHING 23 into the ARM PRESS PIVOT FRAME 24 Assemble this around the round tube welded between the Arm Press Frame Position a second PIVOT BUSHING 23 around the tube Place the ARM PR
8. 0 118 144 40 132 161 127 155 75 122 147 117 142 45 131 159 125 153 120 146 115 140 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 lo your Training Zone 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 le
9. AME 12 with 2 SQUARE PLASTIC INSERT CAPS 80 Position the TOP FRAME 12 atop the UPRIGHTS 2 amp 4 so the welded Pulley Bracket is up and the slotted end of the Frame is forward Bolt down through the hole in the rear of the TOP FRAME 12 and into the bracket atop the STEPPER UPRIGHT 4 with 5 16 X 2 3 4 HEX HEAD BOLTS 53 and 5 16 FLAT WASHERS 50 Fasten with 5116 NYLON LOCK NUTS 51 Do not tighten completelv at this time Again bolt down through the TOP FRAME 12 and into the Plate at the top of the ARM PRESS UPRIGHT 2 with two more 516 X 2 3 4 HEX HEAD BOLTS 53 5 16 FLAT WASHERS 50 Secure with 5 16 NYLON LOCK NUTS 51 but do not tighten Next bolt down through the TOP FRAME 12 again and into the SUPPORT BRACE 8 at the front of the PRESS UPRIGHT 2 with another 516 X 2 3 4 HEX HEAD BOLT 53 and 5 16 FLAT WASHER 50 Assemble 5 16 NVLON LOCK NUT 51 and tighten this and the other Upright assembly bolts tightly Position the GUIDE RODS 9 at the hole location behind the Welded Pulley Bracket at the top of the TOP FRAME 12 Using 5 16 X 6 HEX HEAD BOLT 89 bolt through the first Guide Rod Then assemble a 1 2 X 3 4 METAL SPACER 90 onto the Bolt and then continue to bolt now through the TOP FRAME 12 Assemble another 1 2 X 3 4 METAL SPACER 90 onto the Bolt and then bolt through the second Guide Rod Fasten with 516 NYLON LOCK NUT 51
10. Arm Press end Insert the 1 X 7 ARM PRESS HANDLES 28 into the bottom section of the ARM PRESS ARMS 26 Fit a 5116 FLAT WASHER 50 and 1 2 O D X 3 8 LONG METAL SPACER 94 onto a 5 16 X 2 1 4 HEX HEAD BOLT 52 and attach the Handle into the Arm Press Fasten with another 5 16 FLAT WASHER 50 and a 5 16 NYLON LOCK NUT 51 Lis Inside end of each insert ROUND 7 PLASTIC INSERT CAP 87 into the ARM PRESS HANDLE 28 and 221 then add a PLASTIC GRIP 29 on the i other end 70072 CABLE ROUTING LAT CABLE 32 WEIGHT STACK CABLE 40 24 WEIDER SPORTING GOODS STEP 8 CABLE ASSEMBLIES PART NAME d 33 412 PULLEY 34 31 2 PULLEY 50 5 16 FLAT WASHER 51 5 16 NYLON LOCK NUT 52 5 16 X2 14 HEX HEAD BOLT 55 5 16 X 1 1 2 HEX HEAD BOLT 57 546 3 HEX HEAD BOLT 60 5 16 X 3 1 4 HEX HEAD BOLT 61 5 16 X3 1 2 HEX HEAD BOLT 62 3 8 FLAT WASHER e 2 2 alr fata 63 3 8 NYLON LOCK NUT 2 65 3 8 X 13 4 HEX HEAD BOLT 68 3 8 X 23 4 HEX HEAD BOLT 69 3 8 X 3 1 2 HEX HEAD BOLT 91 1 27X 1 LONG METAL BUSHING 92 1 2 X 1 2 LONG SPACER 111 LATCH HOOK 119 5 16 THIN JAM NUT min Re ja LI Select the 127 LONG LAT CABLE 32 and insert th Bring the Cable back along the Top Frame through the in the Frame Pull the Cable completely through until the Stopper Ball is a CI From underne
11. BER SELECTOR TUBE END PLUG 1 AA 81237F67 100 WEIGHT SELECTOR PIN 1 WW 7013 F67 101 THREADED PLASTIC KNOB 3 HH 5400 F67 102 5 8 SPRING RETAINER RING 2 HH 5422 F67 103 5 16 I D X 1 1 4 FLAIR END PLASTIC BUSHING 2 AA 8229 F67 104 5 8 1 0 X 1 4 LONG PLASTIC SPACER 2 AA 8139 F67 105 S HOOK 2 WW 7030 F67 106 LAT BAR 1 C6831 F32 F67 107 LEG STRAP ARM CURL HANDLE 1 EE 0075 F67 108 LINKING CHAIN 12 1 WW 7072 F67 120 POWER MAX TOP MAST DECAL 1SET DE 4347 F67 121 STATION 1 DECAL 1SET DE 4347 F67 122 STATION 3 DECAL 1SET DE 4347 F67 123 WEIGHT PLATE DECAL 1SET DE 4347 F67 124 RESISTANCE SCALE DECAL 1SET DE 4347 F67 125 POWER STACK DECAL 1 SET DE 4347 F67 126 STATION 2 DECAL 1 SET DE 4347 F67 ASSEMBLV MANUAL 1 CNN 1238 F67 TRAINING GUIDE 1 CNN 1239 F67 HARDWARE BAG STEP 1 2 3 4 1 8768 F67 F67 HARDWARE BAG STEPS 6 7 1 C8769 F67 F67 HARDWARE BAG STEP8 9 10 1 C8770 F67 F67 6 WEIDER SPORTING GOODS ORDERING PARTS CONGRATULATIONS on selecting WEIDER FITNESS PRODUCT You have joined thousands of health conscious men and women in the growing family of WEIDER CUSTOMERS 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 u
12. Curls the Weight Stack Cable should be attached to the Leg Extension by using the 12 Linking Chain and S Hooks LAT PULL DOWN EXERCISES Connect the Lat Bar to the Lat Cable using a S Hook When the Lat Bar is not in use it should be removed from the Lat Cable and put aside LOW PULLEY EXERCISES Disconnect the Leg Extension from the Weight Stack Cable Unscrew the Seat Frame attachment Knob and remove the Carriage Bolt holding the Seat Frame to the Arm Press Upright Lift the Seat Frame off the set Pin and lay aside Connect the Leg Strap 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 STEPPER 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
13. 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 Am Pads then spring upto pesition The diagonal Brace atthe base of the Upright is not intended to be used as a step l i i CONDITIONING GUIDELINES The following guidelines will help vou to plan and regulate vour personal fitness program Remember that adequate rest and good nutrition are also essential to the success of anv fitness program BEFORE BEGINNING THIS OR ANV EXERCISE PROGRAM CONSULT VOUR PHVSICIANI EXERCISE INTENSITV 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 7096 and 8596 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 55 127 155 122 149 25 136 166 132 160 60 126 153 121 147 39 135 164 130 158 65 125 151 119 145 35 134 162 129 156 10 123 15
14. ESS CAP 47 on top of the ARM PRESS PIVOT FRAME 24 Align the bolt holes in the Arm Press Cap with the bolt holes in the plate welded to the top side of the TOP FRAME 12 Bolt the assembly to the TOP FRAME 12 with four 1 4 X 3 4 ROUND HEAD SCREWS 74 by bolting down through the top of the ARM PRESS CAP 47 and then through the bolt holes in the welded plate on the Top Frame Secure with 1 4 NYLON LOCK NUTS 71 Remove the POWER STACK DECAL 125 from the backing sheet and position the Decal to the front of the Cross Tube on the ARM PRESS PIVOT FRAME 125 19 WEIDER SPORTING GOODS C Cap each end of the ARM PRESS ARMS 26 with 4 3 4 SQUARE PLASTIC INSERT CAPS 86 LI Press the ARM PRESS ARMS 26 onto the 1 Pivot Tubes welded in the ARM PRESS PIVOT FRAME 24 U Secure the ARM PRESS ARMS 26 onto the Pivot Tube with two 1 1 0 SPRING RETAINER RINGS 96 and cap the tube end with a 1 ROUND PLASTIC COVER CAP 82 NOTE The Spring Clips are made so that the teeth lilt to one side Align the clips so the teeth are pointed down The 1 Cover Cap can be used fo help drive the clips onto the Pivot Tube Align the clips and cap with the tube end and lightly drive the assembly in place with the aid of a hammer Squeeze a small amount of liquid detergent into the 3 3 4 X 7 3 4 FOAM ROLLERS 27 and sl de the Rollers onto the Arm Press Arms and position them about 5 up from the
15. GER TIGHT YOU WILL BE INSTRUCTED TO TIGHTEN THESE ASSEMBLIES DURING THE STEP INSTRUCTIONS THE ENTIRE ASSEMBLY IS SHOWN AND WRITTEN OUT SO THAT ALL PARTS INCLUDED IN THAT ASSEMBLY CAN BE MORE EASILY SEEN IMPORTANT STE PI FRAME ASSEMBLY PART NAME 3 50 5 1 6 FLAT WASHER 51 51 6 NYLON LOCK NUT 53 51 6 X 2 314 HEX HEAD BOLT 55 516 X1 1 2 HEX HEAD BOLT 56 5 1 6 X 2 3 4 CARRIAGE BOLT 58 5 1 6 X 2 HEX HEAD BOLT 17 5 16 X2 1 2 CARRIAGE BOLT 2 SQUARE PLASTIC INSERT CAP 2 SQUARE RUBBER COVER CAP 14 SQUARE PLASTIC INSERT CAP N S jsa ji 16 e 80 81 83 11 97 1 LONG PLASTIC SLEEVE U o n Cap the front end of the BASE FRAME 1 with a 2 SQUARE PLASTIC INSERT 80 With the BASE FRAME 1 oriented so the welded plate at the front of the Base will be to the ground when assembled fasten the ARM PRESS UPRIGHT 2 to the front section of the Base with two 516 X 2 1 2 CARRIAGE BOLTS 77 and 5 16 NYLON LOCK NUTS 51 Note that the UPRIGHT 2 should tilt back toward the rear of the Base when assembled Select the 2 SQUARE X 38 LONG REAR BASE TUBE 3 Cap each end of the REAR BASE TUBE 3 with a 2 SQUARE RUBBER COVER CAP 81 Position the REAR BASE TUBE 3 into the L bracket of the BASE FRAME 1 so the longest section of the REAR BASE TUBE 3 is to the right as you face the front of the unit Bolt up through the Rear Base Tube
16. LE D CALS 124 from the backing sheet and attach the Decals to the STEPPER PEDALS 6 along side of the resistance holes so that the lightest setting 1 is aligned with the first whole and the scale reads from front to back DETAIL A PAGE 12 WEIDER SPORTING GOODS Insert the bolt on the CVLINDER MOUNTING BRACKET 31 into one of the holes in the STEPPER PEDALS 6 and secure in place with a 3 8 FLAT WASHER 62 and a THREADED KNOB 101 NOTE There are seven hole locations in the STEPPER PEDALS 6 The Stepper resistance increases as the Cylinder is moved toward the end of the Pedal i DIP STATION SIDE STEPPER SIDE PAGE 13 WEIDER SPORTING GOODS STEPZ WEIGHT STACK ASSEMBLY PART NAME QTV 98 LARGE ROUND RUBBER WASHER 2 99 RUBBER SELECTOR TUBE END PLUG 1 100 WEIGHT SELECTOR PIN 1 p L orient the GUIDE RODS 9 so that 9 4 c the bolt hole at d the end of each 9 EN Guide Rod is lo z the top insert the A Vemm Guide Rods into TT 40 the Guide Rod fil Plate welded atop V D the BASE EL P FRAME 1 PINNING side LARGE 88 D stae SLOT EL RUBBER WASHER 98 down over each Guide Rod position atop the 4 ie LI working with one N UY WEIGHT PLATE 10 at a time stack nine Weight els Plates onto the GUIDE RODS 9 so the pinning Ci access slot in the 2 Weight Plate is
17. ON LOCK NUT 51 WELDED STOPPER TUBE 05 7175 WELDED STOPPER TUBE 55 LC PAGE 10 WEIDER SPORTING GOODS STEP 2 STEPPER ASSEMBLV PART NAME 50 5 16 FLAT WASHER 54 5 16 NYLON LOCK NUT 53 5 16 X 2 3 4 HEX HEAD BOLT 55 5 16 X 1 1 2 HEX HEAD BOLT 62 3 8 FLAT WASHER 77 5 16 X 2 1 2 CARRIAGE BOLT T9 1 2 LONG SELF TAPPING SCREW 82 1 ROUND PLASTIC COVER 88 5 8 ROUND PLASTIC COVER CAP 95 11 2 SQUARE PIVOT BUSHING 96 1 SPRING RETAINER RING 101 THREADED KNOB 102 5 8 SPRING RETAINER RING 103 5 871 D X 1 5 8 FLAIR END BUSHING 104 5 8 1 0 X 4 4 LONG PLASTIC SPACER 2 2 mS m S I 8 jS A i CI Attach the diagonal STRAP BRACE 5 to the top of the REAR BASE TUBE 3 by bolting with a 5 16 X 2 1 2 CARRIAGE BOLT 77 up through the bottom of the Base Tube and then through the Strap Brace Fasten with a 5 16 NYLON LOCK NUT 51 LEFT RIGHT LI Attach the top end of the STRAP BRACE 5 fo the STEPPER UPRIGHT 4 using a 5 16 X 2 3 4 HEX HEAD BOLT 53 to bolt through the Brace and then through the Stepper Upright Secure with a 5 16 FLAT WASHER 50 and 5 16 NYLON LOCK NUT 51 insert 1 1 2 SQUARE PIVOT BUSHINGS 95 into the end of the STEPPER PEDALS 6 LI Slide the STEPPER PEDALS 6 onto the 1 Stepper Pivot Tube at the base of the STEPPER UPRIGHT 4 Note that the Pedals should be assembled to the s
18. ONNECTOR BRACKETS 42 it will be necessarv to remove one Pullev from the Dual Cable Connector Brackets bv removing 3 8 X 1 3 4 HEX HEAD BOLT 65 from the assembly After removing the one Pulley fit the remaining Pulley and Dual Cable Connector Brackets onto the LAT CABLE 32 Assemble the WEIGHT STACK CABLE 40 onto the other Pulley and bolt the Pulley and Cable back into to Dual Cable Connector Brackets ing the WEIGHT STACK CABLE 40 dowh and select a 3 LONG L SHAPED CABLE TRAP BRACKET 36 and a 3 12 PULLEY J 34 Fit the Pulley over the Cable and align the Cable Trap Bracket to the Pulley so the Bracket holds th Cable into the Pulley With a 3 8 X 1 3 4 HEX HEAD BOLT 65 through the Cable Trap and Pulley into the BASE PULLEY BRACKET 7 on the fight side of the BASE FRAME 1 just to the front of the Weight stack Align the Cable Trap Bracket af about four o clock and fasten with a 3 8 NYLON LOCK NUT 63 C sPECIlAL NOTE The above pre assembly of the 3 1 2 PULLEY J 34 the CABLE TRAP BRACKET 36 has been assembled only finger tight so that the WEIGHT STACK CABLE 40 may be assembled into iba Pulley at this time Assemble the Cable into the Pulley and tighten this assembly 7 PAGE 26 WEIDER SPORTING GOODS L Put sne FLAT WASHER 50 and a 1 2 X 1 LONG METAL SPACER 91 onto a 5 16 X 3 1 2 HEX HEAD BOLT 61 and assemble the Bolt thro
19. X ODEL 9 aa ki welder jiet OWNER S MANUAL 7 M Ze m MADE IN CANADA VCEXA op gt Congratulations selecting 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 1 800 667 2140 Monday Friday 9h00 17h00 Eastern Time 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 SPORTS EQUIPMENT LTD 2875 Bates Rd Montreal Quebec Ganada H3S 1B7 PAGE 1 WEIDER SPORTING GOODS TABLE OF CONTENTS Table of Contents 000000 1 Important Safety Precautions 1 Introduction a 2 Assembly 7 29 Maintenance 2 Conditioning 30 31 Parts 56 3 5 Ordering 6 IMPORTANT SAFETY PRECAUTIONS WARNING ro reduce the risk of serious injury read the important safety precautions before using this equipment 1 Read a
20. and Bracket with 5 16 X 2 3 4 CARRIAGE BOLTS 56 Sit the STEPPER UPRIGHT 4 over the Bolts so the Plate at the top of the Upright slants upward from the back to the front Bolt the BASE FRAME 1 and UPRIGHT 4 securely with 5 16 NYLON LOCK NUTS 51 Locate the BASE PULLEY BRACKET 7 This is a flat plate 2 X 6 with two holes at one end and a single hole at the other Assemble this Bracket to the right side of the BASE FRAME 1 with two 5 16 X 2 3 4 HEX HEAD BOLTS 53 Secure with 5 16 FLAT WASHERS 50 and 5 16 NYLON LOCK NUTS 51 Cap the end of the Welded Stopper Tube on the ARM PRESS UPRIGHT 2 with a 1 1 4 SQUARE PLASTIC INSERT CAP 83 Remove the STATION 1 DECAL 121 from the backing sheet and position the Decal to the front of the ARM PRESS UPRIGHT 2 below the Welded Stopper Tube PAGE 8 WEIDER SPORTING GOODS g STOPPER 4 83 TUBE L BRACKET 3 PAGE 9 WEIDER SPORTING GOODS U the Welded Stopper Tube the front of the ARM PRESS UPRIGHT 2 bolt the SUPPORT BRACE 8 by assembling a 5 16 FLAT WASHER 50 onto 5 16 X 2 HEX HEAD BOLT 58 and bolting up through the Welded Stopper Tube and then into the hole in the back of the Support Secure with a 5 16 NYLON LOCK NUT 51 Insert a 5 16 X 1 1 2 HEX HEAD BOLT 55 up through the center hole in the SUPPORT BRACE 8 Slip a 1 LONG PLASTIC SLEEVE 97 over the Bolt and secure with a 5 16 NYL
21. ath the TOP FRAME 12 fit a 4 1 2 position the LAT CABLE 32 into the Pulley groove SPACER 92 onto a 3 8 X 2 3 4 HEX Slide another 112 LONG SPACER 92 and 3 8 LOCK NUT 63 3 1 2 PULLEY B 34 under the LAT CABLE 32 and position v Pulley inside the Welded Pulley Bracket the TOP FRAME 42 Bolt in place with a 3 8 X 1 3 4 HEX HEAD OLT 65 and 3 8 NYLON LOCK NUT 63 To install the LAT CABLE 32 into the 3 4 2 PULLEY B 34 it will be necessary to remove the Pulley by unfastening the 3 8 X 1 3 4 HEX HEAD BOLT 65 and 3 8 NYLON LOCK NUT 63 Remove the Pullev and assemble the Cable onto the Pulley arid cecdnstell the Pulley in the Welded Pulley Bracket HEAD BOLT 68 an WELDED PULLEY BRACKET 65 AW pi 32 uud 63 34 63 STOPPER BALL e Cable up through the slot at the front of the TOP FRAME 12 Bracket on the top of the Frame and down through the access hole gainst the under side of the Frame PULLEY A 33 up into the slot in the front of the Top Frame and Slide 3 8 FLAT WASHER 62 and a 1 2 X 1 2 LONG METAL d assemble the Bolt through the Top Frame and Pulley FLAT WASHER 62 over the Bolt and secure with a 3 8 NYLON PAGE 22 WEIDER SPORTING GOODS U Bring the LAT CABLE 32 for ward between the GUIDE RODS 9 and out and around the left side as you sit on the unit of the ARM PRESS UP RIGHT 2 passi
22. h 1 4 FLAT WASHERS 70 and 1 4 NYLON LOCK NUTS 71 Do not tighten at this time Locate the SEAT 16 over the SEAT MOUNTING BRACKETS 15 so the wide end of the Seat is to the front of the unit Assemble up through the Brackets and into the bottom of the Seat with 1 4 X 3 4 ROUND HEAD SCREWS 74 Now tighten the Carriage Bolts holding the Brackets 17 WEIDER SPORTING GOODS STEP 6 LEG EXTENSION ASSEMBLY PART NAME QTY 49 3 1 4 EYE BOLT 50 5 16 FLAT WASHER 51 5 16 NYLON LOCK NUT 52 a in a la 5 16 X 2 1 4 HEX HEAD BOLT 84 1 1 2 SQUARE PLASTIC INSERT CAP 3 4 ROUND PLASTIC INSERT CAP U Press 3 4 ROUND INSERT CAP 85 into the ends of a 3 4 X 13 1 2 LONG PAD BAR 17 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 an an adhesive Insert the Pad Bar into a 2 114 X 6 FOAM ROLLER 18 Insert a 3 4 ROUND PLASTIC INSERT CAP 85 into each end of a 3 4 X 13 LONG ROUND PAD BAR 22 Wipea small amount of liquid dish detergent along the length of the Pad Bar and push into a 3 X 5 1 2 FOAM ROLLER 20 Insert the Pad Bar assembly into the larger access hole at the end of the SEAT FRAME 14 and slide on a second 2 114 X 6 FOAM ROLLER 18 Cap the bottom end of the LEG EXTENSION 19 with a 1 1 2 SQUARE PLASTIC CAP 84 and bolt the LEG EXTENSION 19
23. ide of the UPRIGHT 4 opposite the STRAP BRACE 5 and the series of holes in each of the PEDALS 6 should be to the inside LI using a 1 ROUND PLASTIC COVER CAPS 82 as an aid drive a 1 SPRING RETAINER RING 96 onto the Pivot Tube to secure the PEDALS 6 in place Note that the teeth in the Spring Retainers are tilted slightly to one side The teeth should be away from the Pivot Tubo as it is driven on Tap in place with a hammer LI Attach the molded PLASTIC PEDAL TREADS 21 to the top of the STEPPER PEDALS 6 with 1 2 LONG SELF TAPPING PHILLIPS HEAD SCREWS 79 PAGE 11 WEIDER SPORTING GOODS C Fit a 5 8 1 0 X 1 5 8 FLAIR END PLASTIC BUSHING 103 onto the 5 8 Shock Pivot Tube on the Stepper Upright Slide a RESISTANCE CYLINDER 30 over the Shock Pivot Tube and secure in place with a 5 8 SPRING RETAINER RING 102 Again the teeth of the Retainer Ring should be positioned outward and use the 5 8 ROUND PLASTIC COVER 88 as an aid to help secure the Retainer Ring in place Tap this Cap 4 Retainer Ring on using hammer SEE DETAIL A To the bottom end of the RESISTANCE CVLINDERS 30 attach the CYLINDER MOUNTING BRACKET 31 with a 5 6 X 1 1 2 HEX HEAD BOLT 55 and 5 16 NYLON LOCK NUT 51 Remove the STEPPER STATION DECAL 122 from the backing sheet and to the STEPPER UPRIGHT 4 on the Stepper side of the Upright Frame Remove the RESISTANCE SCA
24. ll instructions in this manual before using this equipment 2 Use this equipment only as described in this Owner s Guide 3 Inspect and tighten all parts each time this equipment is used Replace any worn paris immediately 4 Keep hands away from moving parts other than the designated handles 5 Keep small children away from this equipment during use 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 SAVE THESE INSTRUCTIONS PAGE 2 WEIDER SPORTING GOODS INTRODUCTION Thank you for choosing the Weider POWERMAX You 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 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 LEFT AB FLEX STATION a RIGHT ARM PRESS STATION STEPPER STATION LEG EXTENSION MAINTENANCE TIPS Keeping vour POWERMAX in good condition will help in
25. nder 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 1 YOUR OWNER S 10 CARD VERIFIES THE PRODUCT YOU HAVE PURCHASED YOUR NAME ADDRESS AND THE DATE OF YOUR PURCHASE 2 PARTS MAY BE ORDERED USING THE PARTS ORDER CARD WHICH IS INCLUDED WITH THIS PRODUCT OR BY CALLING OUR PRODUCT SERVICE NUMBER 1 800 667 2140 BEFORE ORDERING PARTS BY PHONE HAVE READY THE FOLLOWING INFORMATION TO EXPEDITE YOUR ORDER 1 Name of the Product CRT 70072 2 Model Number of the Product 70072 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 15 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 1 800 667 2140 Monday through Friday 9h00 17h00 Eastern Time All parts and service inquiries should be directed to WEIDER SPORTS EQUIPMENT CO LTD Parts Service Department 2875 Bates Rd Montreal Quebec Canada H3S 1B7 WEIDER SPORTING GOODS PAGE 7 DURING THE FOLLOWING ASSEMBLY STEPS YOU WILL FIND ASSEMBLY INSTRUCTIONS SHADED IN BOXES SUCH AS THIS THESE ASSEMBLIES HAVE BEEN DONE AT THE FACTORY FOR YOUR CONVENIENCE SEVERAL OF THESE PRE ASSEMBLED STEPS HAVE ONLY BEEN FASTENED FIN
26. ng under the Welded Stopper Tube Fasten the Cable end to the right side of the TOP FRAME 12 just above the Upright Assemble a 5 16 FLAT WASHER 50 onto a 5 16 x 3 HEX HEAD BOLT 57 and Bolt through the left side of the Top Frame Assemble another5 16 FLAT WASHER 50 onto the bolt fol lowed by 5 16 THIN JAM NUT 119 and then the loop of the cable Assemble another 5 16 THIN JAM NUT 119 onto the bolt and tighten se curely but leaving enough space to allow the Cable to ro tate freely on the Bolt LI Attach a 27 X 3 1 2 LONG PULLEY PIVOT BRACKET 1 35 to the bracket welded to the right side of the TOP 221 12 Orient the L Pivot Brackets so the elbow gt of the Bracket is to the outside Fasten with a 5116 X 3 1 4 HEX HEAD BOLT 60 and 5 16 NYLON LOCK NUT 51 LI with a3 L CABLE TRAP l BRACKET 36 and a 3 1 2 PULLEY D 34 bring the LAT CABLE 32 up and fit it into the Pulley and trap in place from the back side with the Cable Trap Bolt the Pulley assembly to the inside of the PIVOT BRACKET 35 with a 3 8 X 1 3 4 HEX HEAD BOLT 65 and 3 8 NYLON LOCK NUT 63 The Cable Trap should be approximatelv 1 16 from the Pullev rim and located at the twelve o clock positien L SPECIAL NOTE pre assembly of the above 3 1 2 PULLEY D 34 the PULLEY PIVOT BRACKET 35 and the CABLE TRAP BRACKET 36 is only finger tight to all
27. our toes Go as far as you can and hold for 15 counts then relax Repeat three times d Stretches Hamstrings Back of Knees Back QUADRICEPS STRETCH With one hand against a wall for balance reach behind you and puil up your foot Bring your heel as close to your buttocks as possible Hold for 15 counts Repeat A t S s Hip Muscle CALF ACHILLES STRETCH With one leg in front of the other and arms out lean against the wall Keep your back leg straight and back foot flat on the ground then bend the front leg and lean forward by moving your hips toward the wall Hold then repeat on the other side To cause even further stretching of the Achilles tendons slightly bend back leg as well ankies
28. ow for assembly of the LAT CABLE 32 After assembly of the Cable tighten this assembly THIN JAM NUT 119 BRACKET PAGE 23 WEIDER SPORTING GOODS U Select two 3 1 2 LONG U BRACKETS 37 and attach iii both Brackets to the back of the ARM PRESS ARMS 26 by assembling 318 FLAT ASHERS 62 onto two j8 x 2 3 4 HEX HEAD JOLT 68 and bolting first hrough the front of the Arm tass Arms and then into the inside of the U Brackets Se inside the U Brackels with 3 8 NYLON LOCK NUTS 63 B Att ch the 4 LONG ARM RESS PIVOT BRACKET into the ARM PRESS BRACKET 37 so the of the Pivot Bracket is Pod he QUTSIDE Bott in place 1 h 5 6 X 2 1 4 HEX i AD BOLT 52 5 16 i i amp LON LOCK NUTS 51 i i ke this assembly to both i M PRESS ARMS 26 i CT with two 3 LONG L CABLE TRAP BRACKETS 36 and two 3 1 2 PULLEYS E amp F 34 trap fhe LAT CABLE 32 into the Pulleys bolt this assembly to the outside of the ARM PRESS PIVOT BRACKETS 38 with 3 8 X 7 1 3 4 HEX HEAD BOLTS 22 0 65 and 3 8 NYLON LOCK NUTS 63 Before tightening position the Cable Trap so it is about 1 16 from the rim of the Pulley and it aligns with the Pivot Bracket fits against it when the Pulley Bolt is tightened down sPECIAL NOTE The above pre assembly of the U BRACKETS 37 the ARM PRESS PIVOT BRACKETS 38
29. s at the Top Lat Pull Down Pulley at the top of the gvm or the Low Pullev located at the base of the ARM PRESS UPRIGHT 2 Connect the accessories to either location by use of an S HOOK 105 You camuse the LINKING CHAI x to extend the length of the CABLE also This Gym is designed so the Arm Press Station Seat Frame 14 can be easily removed for performing Low Pulley exercises Simply undo the Seat Knob 101 and remove the Carriage Bolt 56 The Seat Frame 14 will then lift off the Retaining Pin Disconnect the Linking Chain 108 and lay the Seat assembly to the side USEIN G Wow HONVME CY ARM PRESS EXERCISES BUTTERFLV EXERCISES The Arm Press Arms are locked in place When doing Butterfiv exercises insert with L Locking Pins When doing Arm Locking Pin A through the Arm Press Press exercises the center Locking Pin Pivot Assembly and the Support Brace A must be removed and Locking Pins and remove Locking Pins B and C B and C should be pinned through the Arm Press Arms wW 1 NOTE Locking Pins B and C should always be place for all exercises except Butterfly exercises to keep Cables properly tensioned 29 WEIDER SPORTING GOODS PINNING POSITION FOR 7 BUTTERFLY EXERCISES PINNING POSITION FOR DOING ARM PRESS REMOVE WHEN DOING BUTTERFLY EXERCISES LEG EXTENSION EXERCISES To perform 1 Seated Leg Extensions and 2 Standing Leg
30. sure 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 and 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 10072 PART LIST DIAGRAM NO PART NAME QTY ORDERING NO 1 BASE FRAME 1 C4145 F67 G12 2 ARM PRESS UPRIGHT 1 C1252 F67 G12 3 REAR BASE TUBE 1 C4146 F67 G12 4 STEPPER UPRIGHT 1 C1253 F67 G12 5 STRAP BRACE 1 C4147 F67 G12 6 STEPPER PEDAL 2 C4106 F42 G12 7 BASE PULLEY BRACKET 1 C6276 F67 G12 8 SUPPORT BRACE 1 C6277 F67 G12 9 GUIDE ROD 2 C6841 F67 G12 10 WEIGHT PLATE 12 5 LB 10 BB 0325 G12 11 SELECTOR TUBE 1 C6374 F21 G12 12 TOP FRAME 1 C4148 F67 G12 13 BACKREST 1 C1405 F67 G12 14 SEAT FRAME 1 C4149 F67 G12 15 SEAT MOUNTING BRACKET 1 C6765 F21 G12 16 SEAT 1 C1406 F67 G12 17 3 4 X 13 1 2 1 C6395 F38 G12 18 FOAM ROLLER 2 1 4 X 6 127 2 C0449 E08 G12 19 LEG EXTENSION Mi 1 C4150 F67 G12 20 FOAM ROLLER 3 512 2 C0411 C04 G12 21 PLASTIC PEDAL TREADS 2 AA 8195 G12 22 PAD BAR 3 4 X 13 1 C6399 F42 G12 23 4 LONG HALF ROUND PLASTIC PIVOT BUSHING 2 AA 8242 G12 24 ARM PRESS PIVOT FRAME 1 C4152 F67 G12 26 ARM PRESS ARM 2 C4151 F67 G12 27 FOAM ROLLER
31. ugh the Bolt hole at the low front position of the ARM PRESS UPRIGHT 2 Fasten with another 5 16 FLAT WASHER 50 and 5 16 NYLON LOCK NUT 51 Bring the Cable forward and using 3 8 X 3 1 2 HEX HEAD BOLT 69 attach a 3 1 2 PULLEY K 34 to the base of the ARM PRESS UPRIGHT 2 so the Cable is seated in the Pulley groove Bolt through the Pullev and Upright and secure with a 3 8 FLAT WASHER 62 and 3 8 NYLON LOCK NUT 63 The Cable should be trapped between the Pulley and the previously assembled Bolt and Spacers Check fo 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 Slide the Stopper Ball and Adjuster Ferrule tightly against the low Pulley and tighten the set screw in the Adjuster Ferrule tightly so it can not slip Using a 12 LONG LINK CHAIN 108 connect the WEIGHT STACK CABLE 40 to the LEG EXTENSION 19 With two LATCH HOOK 111 Connect the S Hook into the Chain link that provided good Cable ten sion ADJUSTER FERRULE RUBBER BALL 69 PAGE 27 WEIDER SPORTING GOODS STEP 9 DIP STATION ASSEMBLY PART NAME QTY 50 5 16 FLAT WASHER 4 L Cap the front ends of the DIP ARMS 43 with 1 1 2 SQUARE 51 5 16 NYLON LOCK NUT 4 PLASTIC INSERT CAPS 84 53 546 X 2 3 4 HEX HEAD BOLT 2 58 5 16 X2 HEX HEAD BOLT 2 CI Attach the DIP ARMS 43 to the left side of the STEPPER 70 1 4 FLAT WASHER 6
32. vel 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 EXERCISE FREQUENCY To maintain or improve your condition you must workout 2 3 tim s per week following the pattern described above A day of rest between workouts is recommended After several months of exercise the number of workouts can be increased to 4 5 times per week The key to a successful program is REGULAR exercise SUGGESTED STRETCHES The following stretches provide a good warm up or cool down Move slowly as you stretch never bounce HAM STRING STRETCH Sit with one leg extended Bring the sole of the opposite foot toward you resting it against the extended leg s inner thigh Stretch toward your toe as far as possible hold for 15 counts then relax Repeat three times for both legs Stretches Hamstrings Lower Back and Groin INNER THIGH STRETCH Sit with the soles of your feet together and knees pointing outward Pull your feet as close into the groin area as possible Hold for 15 counts then relax Repeat three times Stretches Quadriceps Hip Muscles TOE TOUCHES Standing with your knees bent slightly slowly bend forward from the hips Allow your back and shoulders to relax as you stretch down toward y
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