Weider WEEVSY1909 User's Manual
Contents
1. Attach the Lock Rod 46 to the Upright 5 with the M8 x 42mm Screw 62 two M8 Washers 74 and an M8 Locknut 69 Do not overtighten the M8 Locknut 69 The Lock Rod 46 must pivot easily Tighten the Lock Knob 45 onto the end of the Lock Rod 46 Grease 12 Apply grease to an M8 x 63mm Bolt 61 Attach a U bracket 22 to one side of the Upright 5 with the M8 x 63mm Bolt 61 two M8 Washers 74 and an M8 Locknut 69 Do not overtighten the M8 Locknut 69 The U bracket 22 must pivot easily Attach the other U bracket 22 to the Upright 5 in the same way 11 13 14 Identify the Left Arm 12 which is marked with an L sticker and orient it as shown Apply grease to the indicated location on the Left Arm 12 Insert the Left Arm 12 into the Arm Frame 9 Attach the Left Arm with a 5 8 Locknut 75 and a 5 8 Washer 71 Do not overtighten the 5 8 Locknut 75 The Left Arm 12 must pivot easily Then press a 5 8 Dome Cap 56 onto the 5 8 Locknut 75 Repeat this step for the Right Arm 13 Slide a Large Foam Pad 48 onto the Left Arm 12 Insert a Handle 17 into the Left Arm 12 Attach the Handle with an M10 x 25mm Screw 60 and an M10 Curved Washer 76 Slide an Arm Cap 37 upward onto the Left Arm 12 and press it into place Slide a Handgrip 40 over the end of the Left Arm 12 Repeat this ste2. Washers 73 Di Ds 4 PPP pp P AR 6 Orient the Seat Frame 2 as shown Attach the Seat Frame 2 and a Base Plate 83 to the Upright 5 with two M10 x 55mm Bolts 57 four M10 Washers 73 and two M10 Locknuts 68 7 Orient the two Braces 21 as shown Attach the Braces 21 to the Seat Frame 2 and the Long Base 1 with two M10 x 75mm Bolts 66 four M10 Washers 73 and two M10 Locknuts 68 E Z7 S l E P 8 Apply grease to an M10 x 75mm Bolt 66 Orient the Leg Lever 3 as shown Attach the Leg Lever 3 to the bracket on the Seat Frame 2 with the M10 x 75mm Bolt 66 two M10 Washers 73 and an M10 Locknut 68 Do not overtighten the M10 Locknut 68 The Leg Lever 3 must pivot easily 9 Attach the Top Frame 8 to the Upright 5 with two M10 x 25mm Screws 60 and two M10 Washers 73 Then attach the Top Frame 8 to each Weight Guide 4 with an M10 x 25mm Screw 60 and an M10 Washer 73 10 10 Apply grease to a 1 2 x 6 1 8 Bolt 64 Orient the Arm Frame 9 as shown Attach the Arm Frame 9 to the Top Frame 8 with the 1 2 x 6 1 8 Bolt 64 two 1 2 Washers 72 and a 1 2 Locknut 70 Do not overtighten the 1 2 Locknut 70 The Arm Frame 9 must pivot easily 11 Apply grease to an M8 x 42mm Screw 62 Hold the Lock Rod 46 inside the bracket on the Upright 5
3. Cable 51 in the groove of the Pulley 42 19 Apply grease to an M10 x 35mm Bolt 59 Attach the end of the Arm Cable 51 to the Left Arm 12 with the M10 x 35mm Bolt 59 an M10 Washer 73 and an M10 Locknut 68 Do not overtighten the M10 Locknut 68 The end of the Arm Cable 51 must pivot easily 20 See the CABLE DIAGRAM on page 26 and identify the High Cable 53 Route the High Cable 53 over a Pulley 42 Attach the Pulley 42 and two Round Cable Guides 36 to the front bracket on the Top Frame 8 with an M10 x 50mm Bolt 58 two M10 Washers 73 and an M10 Locknut 68 Make sure that the Round Cable Guides 36 are holding the High Cable 53 in the groove of the Pulley 42 Route the High Cable 53 through the Arm Frame 9 and through the hole in the Upright 5 14 21 Route the High Cable 53 through the center bracket on the Top Frame 8 Attach a Pulley 42 and two Cable Guides 52 to the center bracket on the Top Frame 8 with an M10 x 50mm Bolt 58 two M10 Washers 73 and an M10 Locknut 68 Make sure that the Cable Guides 52 are holding the High Cable 53 in the groove of the Pulley 42 22 Route the High Cable 53 through the rear bracket on the Top Frame 8 Attach a Pulley 42 and two Cable Guides 52 to the rear bracket on the Top Frame 8 with an M10 x 50mm Bolt 58 two M10 Washers 73 and
4. information about how to get the most benefit from your exercise program Make sure all parts are properly tightened each time the weight system is used Replace any worn parts immedi ately The weight system can be cleaned with a damp cloth and a mild non abrasive detergent do not use solvents ADJUSTING THE RESISTANCE To change the amount of resistance during your workout insert the Weight Pin 18 into the desired Weight 15 in the weight stack Make sure that the Weight Pin is fully inserted into the Weight Note The amount of resistance at each exercise station may vary from the weight setting Use the WEIGHT RESISTANCE CHART on page 24 to find the approximate amount of resistance for each weight station ATTACHING THE THE LAT BAR Attach the Lat Bar 14 to the High Cable 53 at the high pulley station with a Cable Clip 47 Always disconnect the Lat Bar 14 from the weight system when performing an exercise that does not require the Lat Bar 22 CONVERTING THE ARMS To use the Arms 12 13 as butterfly arms pivot the Lock Rod 46 into the groove in the Arm Frame 9 and tighten the Lock Knob 45 To use the Arms 12 13 as press arms loosen the Lock Knob 45 and pivot the Lock Rod 46 out of the groove in the Arm Frame 9 23 WEIGHT RESISTANCE CHART The chart below shows the approximate weight resistance at each exerc
5. rest each week to give your body time to regenerate WORKOUT GUIDELINES Familiarize yourself with the equipment and learn the proper form for each exercise Use your own judgment to determine the appropriate length of time for each workout and the numbers of repetitions and sets to complete Progress at your own pace and be sensitive to your body s signals Follow each strength workout with at least one day of rest Warming Up Start with 5 to 10 minutes of stretching and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Working Out Include 6 to 10 different exercises in each workout Select exercises for every major muscle group emphasizing areas that you want to develop To give balance and variety to your workouts vary the exercises from workout to workout Cooling Down Finish with 5 to 10 minutes of stretching Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FORM Move through the full range of motion for each exer cise and move only the appropriate parts of the body Perform the repetitions in each set smoothly and with out pausing The exertion stage of each repetition should last about half as long as the return stage Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath Rest for a short period of time after each set e Muscle
6. Building Rest for three minutes after each set Toning Rest for one minute after each set Weight Loss Rest for 30 seconds after each set STAYING MOTIVATED For motivation keep a record of each workout Write the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Record your weight and key body measurements once a month To achieve good results make exercise a regular and enjoyable part of your life 27 EXERCISE LOG Make copies of this page and use the copies to schedule and record your strength and aerobic workouts Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life Strength Date _ Exercise A Reps Exercise Aerobic Date Exercise Time Distance Speed ee o LL Strength Date Exercise Reps Exercise Aerobic Date Exercise Time Distance Speed A NL Strength Date Exercise Reps Exercise Aerobic i in A A O 28 PART LIST Model No WEEVSY1909 0 RO809A Key No Qty Description Key No Qty Description 1 1 Long Base 45 1 Lock Knob 2 1 Seat Frame 46 1 Lock Rod 3 1 Leg Lever 47 3 Cable Clip 4 2 Weight Guide 48 2 Large Foam Pad 5 1 Upright 49 4 Large Bushing 6 1 Short Base 50 2 Small Bushing 7 1 Weight Selector 51 1 Arm Cable 8 1 Top Fr
7. DENTIFICATION CHART on page 5 1 Orient the Long Base 1 and the Short Base 6 as shown Attach the Long Base 1 and a Base Plate 83 to the Short Base 6 with two M10 x 75mm Bolts 66 four M10 Washers 73 and two M10 Locknuts 68 2 Slide the two Weight Bumpers 25 onto the Weight Guides 4 and insert the Weight Guides into the Short Base 6 Attach the Weight Guides 4 to the Short Base 6 with two M10 x 25mm Screws 60 and two M10 Washers 73 3 Orient the nine Weights 15 so that the pin holes are on the bottom of the Weights as shown Slide the Weights 15 onto the Weight Guides 4 4 Orient the Weight Selector 7 and the Plastic Bushing 26 as shown Slide the Plastic Bushing 26 onto the Weight Selector 7 Align the hole in the Plastic Bushing with the top hole in the Weight Selector Insert the Bushing Pin 28 into the Plastic Bushing 26 and the Weight Selector 7 Insert the Weight Selector 7 into the nine Weights 15 Apply some of the included grease to the indi cated holes in the Top Weight 16 Slide the Top Weight 16 onto the Weight Guides 4 Press the Top Weight downward over the Weight Selector 7 Insert the Weight Pin 18 into a Weight 15 Grease 5 Orient the Upright 5 as shown Attach the Upright 5 to the Long Base 1 with two M10 x 25mm Screws 60 and two M10
8. Model No WEEVSY1909 0 Serial No Write the serial number in the space above for future reference Serial Number Decal under seat QUESTIONS If you have questions or if there are missing parts please contact us Call 08457 089 009 From Ireland 053 9236102 Website www iconsupport eu E mail Visit www iconsupport eu Write ICON Health amp Fitness Ltd c o HI Group PLC Express Way Whitwood West Yorkshire WF10 5QJ UK 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference 29901 USER S MANUAL N ALE www iconeurope com TABLE OF CONTENTS WARNING DECAL PLACEMENT sii re AR a reek e a pai ii 2 IMPORTANT PRECAUTIONS vaticina ia EER TAR 3 BEFORE YOUIBEGIN il A O OR AE ATA e A age 4 PART IDENTIFICATION CHART 5 ASSEMBLY cli li iaia ie ao 6 ADJUSTMENT iii RR ER LOR Ra 22 WEIGHT RESISTANCE CHART 24 MAINTENANCE sia oe eva i E E E ERE eee eee 25 CABLE DIAGRAM 04240 40040 8a0n RE dee eal dew A es 26 EXERCISE GUIDELINES Sven mad Pe Paki AAA RARA rh pom nace pala enlace 27 PART LIST pipa e ERRE AA E welts ed Shaw Ree Rhee ee alee oe 29 EXPLODED DRAWING siria br Saad do Uhiw al kp o Gh eae nation Re ee aad eet wie 30 ORDERING REPLACEMENT PARTS 222 0 040 iii ttia niggar eben deed dee eed eae Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warnin
9. ame 52 22 Cable Guide 9 1 Arm Frame 53 1 High Cable 10 1 Seat 54 1 Low Cable 11 1 Backrest 55 4 42mm Round Inner Cap 12 1 Left Arm 56 2 5 8 Dome Cap 13 1 Right Arm 57 2 M10 x 55mm Bolt 14 1 Lat Bar 58 12 M10 x 50mm Bolt 15 9 Weight 59 2 M10 x 35mm Bolt 16 1 Top Weight 60 10 M10 x 25mm Screw 17 2 Handle 61 2 M8 x 68mm Bolt 18 1 Weight Pin 62 3 M8 x 42mm Screw 19 1 Long Pad Tube 63 4 M8 x 16mm Screw 20 1 Short Pad Tube 64 1 1 2 x 6 1 8 Bolt 21 2 Brace 65 8 M8 x 20mm Screw 22 2 U bracket 66 5 M10 x 75mm Bolt 23 2 Pulley Plate 67 1 M10 x 25mm Screw 24 1 Double U bracket 68 21 M10 Locknut 25 2 Weight Bumper 69 3 M8 Locknut 26 1 Plastic Bushing 70 1 1 2 Locknut 27 1 Weight Selector Cap 71 2 5 8 Washer 28 1 Bushing Pin 72 2 1 2 Washer 29 2 Shroud 73 48 M10 Washer 30 4 Shroud Bracket 74 20 M8 Washer 31 2 50mm Square Outer Cap 75 2 5 8 Locknut 32 2 Arm Bumper 76 2 M10 Curved Washer 33 3 50mm Square Inner Cap T7 1 26mm Washer 34 2 Lat Bar Rest Cover 78 1 13mm Washer 35 2 25mm x 50mm Square Inner Cap 79 1 M6 Washer 36 2 Round Cable Guide 80 1 J bolt 37 2 Arm Cap 81 1 Wingnut 38 3 Oval Inner Cap 82 1 Shroud Plate 39 4 Small Foam Pad 83 2 Base Plate 40 6 Handgrip 84 1 1 2 Nut 41 1 Leg Lever Bumper E Assembly Tool 42 12 Pulley i User s Manual 43 1 Arm Frame Bumper il Exercise Guide 44 4 25mm Pad Cap _ Grease Packet Note Specifications are subject to change without notice For information about order
10. an M10 Locknut 68 Make sure that the Cable Guides 52 are holding the High Cable 53 in the groove of the Pulley 42 Pull the High Cable 53 downward between the center and rear brackets on the Top Frame 8 so that there is slack in the High Cable The slack will be used in step 24 23 Thread a 1 2 Nut 84 all the way onto the High Cable 53 Place a 26mm Washer 77 and a 13mm Washer 78 on top of the Weight Selector 7 Tighten the High Cable 53 three quarters of the way into the Weight Selector 7 Then tighten the 1 2 Nut 84 against the 13mm Washer 78 15 24 25 26 Locate the High Cable 53 hanging between the center and rear brackets on the Top Frame 8 Set a Pulley 42 on the High Cable 53 Attach the Pulley 42 and two Cable Guides 52 between the top holes in the two Pulley Plates 23 with an M10 x 50mm Bolt 58 two M10 Washers 73 and an M10 Locknut 68 Make sure that the Cable Guides 52 are holding the High Cable 53 in the groove of the Pulley 42 See the CABLE DIAGRAM on page 26 and identify the Low Cable 54 Attach the end of the Low Cable 54 to the Leg Lever 3 with a Cable Clip 47 Route the Low Cable 54 through the front bracket on the Long Base 1 and through the hole in the Upright 5 Attach a Pulley 42 and two Cable Guides 52 to the front bracket on the Long Base 1 with an M10
11. e Cable Guides 52 are holding the Low Cable 54 in the groove of the Pulley 42 Attach the end of the Low Cable 54 to the Long Base 1 with a Cable Clip 47 aX f 7 AN ES EY 9 ATA Sy Y al IS gt pl K M4 I 30 Orient the Backrest 11 so that the wide end is 31 i facing downward Attach the Backrest 11 to the Upright 5 with two M8 x 42mm Screws 62 and two M8 Washers 74 Orient the Seat 10 so that the wide end is in the indicated location Attach the Seat 10 to the Seat Frame 2 with four M8 x 16mm Screws 63 and four M8 Washers 74 N TI da Q Vij gt gt NANA AN CELIEFTT AND y f f e D Re f 7 Y JAN E X DIG LOE ES 18 32 33 Identify the Long Pad Tube 19 and the Short Pad Tube 20 Insert the Long Pad Tube 19 through the bracket on the Seat Frame 2 Slide two Small Foam Pads 39 onto the ends of the Long Pad Tube Insert the Short Pad Tube 20 through the Leg Lever 3 Slide two Small Foam Pads 39 onto the ends of the Short Pad Tube Slide the upper end of a Shroud 29 onto a Shroud Bracket 30 Then slide the lower end of the Shroud 29 onto a Shroud Bracket 30 Repeat this step for the other Shroud 29 19 34 35 Have a second person hold the Shrouds 29 and the uppe
12. g decal s If a decal AWARNING is missing or illegible see the front cover of this manual and i pa pie an request a free replacement this area decal Apply the decal in the location shown Note The decal s may not be shown at actual size e Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine User weight must not exceed 300 pounds Replace label if damaged illegible or AR removed WEIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your weight system before using your weight sys tem ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 Before beginning any exercise program consult your physician This is especially important for persons over age 35 or per sons with pre existing health problems It is the responsibility of the owner to ensure that all users of the weight system are ade quately informed of all precautions The weight system is intended for home use only Do not use the weight system in a com mercial rental or institutional setting Use the weight system only on a level sur face Cover the floor benea
13. if it has been preassembled O e M8 Locknut 69 M10 Locknut 68 1 2 Nut n 1 2 Locknut 70 RA 5 8 Locknut 75 M6 Washer 79 M8 Washer 74 M10 Washer 73 1 2 Washer 72 DOONAN 26mm Washer 77 M10 Curved Washer 76 5 8 Washer 71 13mm Washer 78 no E manan M8 x 20mm Screw 65 M8 x 42mm Screw 62 M8 x 63mm Bolt 61 mm C CT ACN M10 x 50mm Bolt 58 M10 x 55mm Bolt 57 I M10 x 25mm Screw 60 nno C Jo Li M8 x 16mm M10 x 75mm Bolt 66 Screw 63 M10 x 35mm Bolt 59 12x 6 1 8 Bot 69 I ASSEMBLY To make assembly easier carefully read the The following tools not included may be required following information and instructions for assembly Assembly requires two persons two adjustable wrenches one rubber mallet a Because of its weight and size the weight system should be assembled in the location where it will be used Make sure that there is enough clear ance to walk around the weight system as you one Phillips screwdriver assemble it one standard screwdriver S Assembly may be more convenient if you have a Place all parts in a cleared area and remove the socket set a set of open end or closed end packing materials Do not dispose of the packing wrenches or a set of ratchet wrenches materials until assembly is completed For help identifying small parts use the PART I
14. ing replacement parts see the back cover of this manual These parts are not illustrated 29 EXPLODED DRAWING A Model No WEEVSY1909 0 rososa EXPLODED DRAWING B Model No WEEVSY1909 0 nososa ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual Part No 286909 RO809A Printed in China O 2009 ICON IP Inc
15. ing the High Cable 53 in the groove of the Pulley If you have tightened the cables as described above and there is still slack in the cables then you should tighten the High Cable 53 further into the Weight Selector 7 Loosen the 1 2 Nut 84 on the High Cable 53 Tighten the High Cable into the Weight Selector 7 until the slack is removed from the High Cable Then retighten the 1 2 Nut 84 against the 13mm Washer 78 Do not overtighten the cables If the cables are overtightened the top weight will be lifted off the weight stack If a cable tends to slip off the pulleys often it may have become twisted Remove the cable and reinstall it If the cables need to be replaced see ORDERING REPLACEMENT PARTS on the back cover of this manual 25 CABLE DIAGRAM The diagram below shows the proper routing of the cables The numbers in each drawing show the proper route for that cable Use the diagram to make sure that the cables and the cable guides are assembled correctly If the cables are not assembled correctly the weight system will not function properly and damage may occur High Cable 53 Length 113 in 287 cm Arm Cable 51 Length 102 in 260 cm y ME Low Cable 54 Length 142 in 360 cm 26 EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS Note A repetition is one complete cycle of an exer ci
16. ise station The numbers in the left col umn refer to the 11 lb weights Note The actual resistance at each station may vary due to differences in individual weights as well as friction between the cables pulleys and weight guides WEIGHT HIGH PULLEY BUTTERFLY ARM PRESS ARM LEG LEVER Ibs Ibs Ibs Ibs 0 1 2 3 4 5 6 7 8 9 Note 1 Ib 0 45 kg 24 MAINTENANCE Make sure that all parts are properly tightened each time the weight system is used Replace any worn parts immediately The weight system can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents to clean the weight system TIGHTENING THE CABLES Woven cable the type of cable used on the weight system can stretch slightly when it is first used If there is slack in the cables before resistance is felt the cables should be tightened To tighten the cables first insert the weight pin into the middle of the weight stack Slack can be removed from the cables several ways To tighten the cables you must change the position of the upper Pulley 42 attached to the Pulley Plates 23 Remove the M10 Locknut 68 the two M10 Washers 73 and the M10 x 50mm Bolt 58 from the Pulley Plates 23 Then remove the Pulley 42 and the two Cable Guides 52 Reattach the Pulley 42 and the Cable Guides 52 to the Pulley Plates 23 using a lower set of holes in the Pulley Plates Make sure that the Cable Guides are hold
17. p for the Right Arm 13 12 15 See the CABLE DIAGRAM on page 26 and identify the Arm Cable 51 Apply grease to an M10 x 35mm Bolt 59 Attach the end of the Arm Cable 51 to the a Right Arm 13 with the M10 x 35mm Bolt 59 an M10 Washer 73 and an M10 Locknut 68 59 Ss 51 Do not overtighten the M10 Locknut 68 The end of the Arm Cable 51 must pivot easily 16 Route the Arm Cable 51 over a Pulley 42 Attach the Pulley 42 and two Cable Guides 52 to the right U bracket 22 on the Upright 5 with an M10 x 50mm Bolt 58 two M10 Washers 73 and an M10 Locknut 68 See the inset drawing Make sure that the Cable Guides 52 are holding the Arm Cable 51 in the groove of the Pulley 42 17 Route the Arm Cable 51 under a Pulley 42 Attach the Pulley 42 and two Cable Guides 52 to one end of the Double U bracket 24 with an M10 x 50mm Bolt 58 two M10 Washers 73 and an M10 Locknut 68 Make sure that the Cable Guides 52 are holding the Arm Cable 51 in the groove of the Pulley 42 13 18 Route the Arm Cable 51 over a Pulley 42 Attach the Pulley 42 and two Cable Guides 52 to the left U bracket 22 on the Upright 5 with an M10 x 50mm Bolt 58 two M10 Washers 73 and an M10 Locknut 68 Make sure that the Cable Guides 52 are holding the Arm
18. r Shroud Brackets 30 around the rear of the Top Frame 8 Attach the front of each upper Shroud Bracket 30 to the Shroud Plate 82 with an M8 x 20mm Screw 65 and an M8 Washer 74 Insert the hook on the J bolt 80 into the center hole in the Shroud Plate 82 Then insert the J bolt 80 upward through the Top Frame 8 Tighten the Wingnut 81 and the M6 Washer 79 onto the end of the J bolt Attach each upper Shroud Bracket 30 to the Top Frame 8 with an M8 x 20mm Screw 65 and an M8 Washer 74 20 36 Attach the lower Shroud Brackets 30 to the Short Base 6 with four M8 x 20mm Screws 65 and four M8 Washers 74 37 Make sure that all parts are properly tightened The use of the remaining parts will be explained in ADJUSTMENT beginning on page 22 Before using the weight system pull each cable a few times to make sure that the cables move smoothly around the pulleys If one of the cables does not move smoothly find and correct the problem IMPORTANT If the cables are not properly installed they may be damaged when heavy weight is used See the CABLE DIAGRAM on page 26 for proper cable routing If there is any slack in the cables you will need to remove the slack by tightening the cables See MAINTENANCE on page 25 21 ADJUSTMENT This section explains how to adjust the weight system See the EXERCISE GUIDELINES on page 27 for impor tant
19. se such as one sit up A set is a series of repetitions Muscle Building Work your muscles near their max imum capacity and progressively increase the intensity of your exercise Adjust the intensity level of an individ ual exercise as follows Change the amount of resistance used Change the number of repetitions or sets performed Use your own judgment to determine the amount of resistance that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of resistance Toning Tone your muscles by working them to a moderate percentage of their capacity Select a mod erate amount of resistance and increase the number of repetitions in each set Complete as many sets of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each set Work your muscles by completing more sets rather than by using high amounts of resistance Weight Loss To lose weight use a low amount of resistance and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets Cross Training Combine strength training and aero bic exercise by following this type of program Strength workouts on Monday Wednesday and Friday 20 to 30 minutes of aerobic exercise on Tuesday and Thursday One full day of
20. th the weight system to protect the floor Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the weight system at all times The weight system should not be used by persons weighing more than 300 Ibs 136 kg Wear appropriate exercise clothes while exercising do not wear loose clothes that could become caught on the weight system Always wear athletic shoes for foot protec tion 10 11 12 13 14 15 Keep hands and feet away from moving parts Make sure that the cables remain on the pul leys at all times If the cables bind while you are exercising stop immediately and make sure that the cables are on the pulleys Never release the arms leg lever or lat bar while weights are raised The weights will fall with great force Always disconnect the lat bar from the weight system when performing an exercise that does not require the lat bar To prevent tipping always sit on the seat while using the weight system Over exercising may result in serious injury or death If you feel faint or if you experience pain while exercising stop immediately and cool down Use the weight system only as described in this manual BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER 2990 weight system The weight system offers a selection of weight stations designed to develop every major mus cle group of the bod
21. x 50mm Bolt 58 two M10 Washers 73 and an M10 Locknut 68 Make sure that the Cable Guides 52 are holding the Low Cable 54 in the groove of the Pulley 42 Route the Low Cable 54 through the center bracket on the Long Base 1 Attach a Pulley 42 and two Cable Guides 52 to the center bracket on the Long Base 1 with an M10 x 50mm Bolt 58 two M10 Washers 73 and an M10 Locknut 68 Make sure that the Cable Guides 52 are holding the Low Cable 54 in the groove of the Pulley 42 16 27 28 29 Route the Low Cable 54 over a Pulley 42 Attach the Pulley 42 and two Cable Guides 52 to the Double U bracket 24 with an M10 x 50mm Bolt 58 two M10 Washers 73 and an M10 Locknut 68 Make sure that the Cable Guides 52 are holding the Low Cable 54 in the groove of the Pulley 42 Route the Low Cable 54 under a Pulley 42 Attach the Pulley 42 and two Cable Guides 52 to the rear bracket on the Long Base 1 with an M10 x 50mm Bolt 58 two M10 Washers 73 and an M10 Locknut 68 Make sure that the Cable Guides 52 are holding the Low Cable 54 in the groove of the Pulley 42 Route the Low Cable 54 over a Pulley 42 Attach the Pulley 42 and two Cable Guides 52 between the second from the bottom set of holes in the two Pulley Plates 23 with an M10 x 50mm Bolt 58 two M10 Washers 73 and an M10 Locknut 68 Make sure that th
22. y Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascular system the weight sys tem will help you to achieve the specific results you want For your benefit read this manual carefully before using your weight system If you have questions Lat Bar Rest High Pulley Station Arm after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled ASSEMBLED DIMENSIONS Height 6 ft 8 in 203 cm Width 3 ft 6 in 107 cm Depth 4 ft 4 in 132 cm Lock Knob Right Side Backrest Shroud Weights Weight Pin Left Side Note The terms right side and left side are determined relative to a person sitting on the seat they do not correspond to right and left on the drawings in the manual PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used in assembly The number in parentheses by each draw ing is the key number of the part from the PART LIST near the end of this manual IMPORTANT If you cannot find a part in the hardware kit check to see
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