Weider FLEX CXT 1112 User manual

MODEL NO. 1112
[SERIAL NO.
Write
the
serial
number
in
the
space
above
for
reference.
SERIAL NUMBER DECAL
WAIT,
READ
THIS
FIRST!
ff
you
find this
unit
to
have
missing
or
defective
parts
please
have
ready
the
following
information
listed
below
before
calling
the
800
NUMBER.
The ASSEMBLY MANUAL
MODEL NUMBER of this UNIT
PART NAME or DESCRIPTION
ORDERING NUMBER
THE
QUANTITY
of
each
part that
you
need.
THE
MODEL
NUMBER
of
this
unit
is
found
in
the
UPPER
LEFT-HAND
or
RIGHT-HAND
CORNER
of
this
page.
The
MODEL
NUMBER
is
a
series
of
FOUR
or
FIVE
NUMBERS.
THE
PART
NAME
or
DESCRIPTION
and
the
ORDERING
NUMBER
can
be
found
on
the
PARTS
LIST
PAGE.
OWNER'S
MANUAL
MADE IN CANADA
WEIDER
is
committed
to
providing
you
complete
customer
satisfaction.
If
you
have
any
questions
concerning
the
assembly
of
this
product
or
find
damaged
or
missing
parts,
we
guarantee
you
direct
assistance.
AVOID'THE
HASSLE
OF
CONT.
ACTING
THE
STORE
FOR
PARTS
OR
RETURNING
THE
PRODUCT.
Call
our
"CUSTOMER
ASSISTANCE
LINE"
for
assistance
with
parts
and
information
by
calling
our
toll
free
number
1-800-225-0653,
Mon.
-
Fri.,
8
am
-
5
pm
CST.
IMPORTANT:
Read
all
safety
precautions
and
instructions
in
this
manual
carefully
before
using
this
equipment.
Save
this
manual
for
future
reference.
WEIDER
HEALTH
AND
FITNESS
21100
Erwin
Street,
Woodland
Hills,
Ca.
91367
USA
PAM iia

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BEFORE
BEGINNING
ASSEMBLY
READ
THE
FOLLOWING

PAGE d
WEIDER
HEALTH
and
FITNESS
2
4
STEP1
BASE
FRAME
ASSEMBLY
22 5/16" NYLON LOCK NUT
34
11/2"
SQUARE
RUBBER
FEET
|
2
|
35 1 1/2" X 3° RUBBER FEET
L]
Begin
by
inserting
1
1/2"
X
3"
RUBBER
FEET
>
(35)
onto
the
ends
of
the
Base
of
the
MAIN
FRAME
(1).
0
Press
1
1/2"
SQUARE
RUBBER
FEET
(34)
onto
each
end
of
the
REAR
BASE
(2).
O
Assemble
5/16"
FLAT
WASHERS
(21)
onto
two
5/16"
X
3
1/2"
HEX
1
HEAD
BOLTS
(20)
and
attach
the
MAIN
FRAME
(1)
to
the
REAR
BASE
(2)
by
bolting
0
through
the
Main
Frame
and
then
through
the
brackets
of
the
REAR
BASE
(2).
Secure
with
5/16"
NYLON
LOCK
NUTS
(22).
«за

WEIDER
HEALTH
and
HTNESS
PAGE
5
STEP
2
FRAME
ASSEMBLY
2
ew /
PARTNAME со 0 00700000] ТҮС:
21 506" БАТ МАВНЕВ. | 2 |
23 5/16" X 3" HEX HEAD BOLT
37 PLASTIC BASE FOOT
e a
CERE
| 1 |
39 11/2" SQUARE PLASTIC INSERT CAP | 3 |
ЕБ
40 1 1/2" X 3" PLASTIC INSERT CAP
45 1/2" X 5/8" LONG METAL BUSHING
46
[2
Cap
the
bottom
of
the
BACKBONE
FRONT
LEG
(3)
with
a
PLASTIC
BASE FOOT
(37).
CJ
insert
the
BACKBONE
(3)
into
the
MAIN
FRAME
(1).
Place
a
5/16"
FLAT
WASHER
(21),
and
a
1/2"
X
5/8"
LONG
METAL
BUSHING
(45)
onto
a
5/16"
X
3"
HEX
HEAD
BOLT
(23)
and
insert
through
the
Main
Frame
and
Backbone.
Add
another
5/16"
FLAT
WASHER
(21)
and
secure
with
a
5/16"
NYLON
LOCK
NUT
(22).
L]
Cap
the
end
of
the
BACKBONE
(3)
with
a
1
1/2"
SQUARE
PLASTIC
INSERT
CAP
(39)
and
the
top
of
the
Front
Leg
of
the
Backbone
with
a
1/2"
X
3"
PLASTIC
INSERT
CAP
(40).
[]
Affix
the
"FLEX
CXT"
DECAL
(46)
to
the
Main
Frame
Mast
by
positioning
the
Decal
closely
beneath
the
Arm
Press
Handle
Slot.

PAGE
WEIDER
HEALTH
and
HTNESS
6
STEP 3 PIVOT TUBE ASSEMBLY
27 VA" X 2 MACHINE SCREW
38 3/4* ROUND PLASTIC INSERT CAP
39 1 1/2" SQUARE PLASTIC INSERT CAP
[C] insert the end with the hole of the 3/4"
X
4"
PIVOT
TUBES
(4)
into
the
hole
locations
at
the
ends
of
the
Main
Frame Cross-member.
L]
Rotate
the
3/4"
X
4"
PIVOT
TUBES
(4)
until
the
bolt
holes
align
and
using
1/4"
X
2"
MACHINE
SCREWS
(27),
bolt
down
through
the
top
of
the
Cross-member
and
then
through
the
Pivot
Tube.
Secure
with
1/4"
NYLON
.
LOCK
NUTS
(26).
-=
27
Ф
Ї
CROSS-MEMBER
TUBE
|
й t
Ы 9
C]
Cap
the
end
of
each
PIVOT
TUBE
(4)
3
Pd
Ф
with
a
3/4*
ROUND
PLASTIC
INSERT
CAP
(38).
©
|
C]
inset
1
1/27"
SQUARE
PLASTIC
INSERT
CAPS
(39)
into
the
ends
of
the
Main
Frame
Cross-member.
STEP
4
PEC-DECK
MOUNTING
BRACKET
ASSEMBLY
PARTNAME. ©.
22 5/16" NYLON LOCK NUT
24
5/16°
X
3
V4"
HEX
HEAD
BOLT
25
1/4"
X2
1/2"
CARRIAGE
BOLT
26 1/4" NYLON LOCK NUT
CÌ
Attach
te
—
PEC-DECK
MOUNTING
BRACKETS
(5)
to
the
MAIN
FRAME
(1)
at
the
hole
location
directly
above
the
BACKBONE
(3)
by
bolting
with
а
5/16"
X
3
1/4"
HEX
HEAD
.
BOLT
424)
through
the
Mounting
Bracket
at
the
front
of
the
unit,
then
the
Main
Frame,
and
then
through
the
second
Mounting
Bracket.
Secure
with
a
5/6"
NYLON
LOCK
NUT
(22.
DO
NOT
TIGHTEN
AT
THIS
TIME
TO
AID
IN
FURTHER
ASSEMBLY.
L]
ro
the
hole
positions
at
the
lower
^
corners
of
the
PEC-DECK
MOUNTING
BRACKETS
(5)
assemble
1/4"
X
2
1/2"
CARRIAGE
BOLTS
(25)
"and
A/4"-NYEON
LOCK
NUTS
(26).

WEIDER
HEALTH
and
FITNESS
Aro
PAGE
7
STEPS
BACKREST
MOUNTING
PLATE
&
BRACE
ASSEMBLIES
|
ary
|
PARTNAME 10: 2
22 5/16" NYLON LOCK NUT
24 5/16" X 3 1/4" HEX HEAD BOLT
26 1/4" NYLON LOCK NUT
28 1/4" X 2" CARRIAGE BOLT
29 1/4" FLAT WASHER
[66 5/16" X 2" HEX HEAD BOLT нэ
[C] Attach the front BACKREST MOUNTING
PLATE (9) to the front hole in the BACKBONE
(3) by bolting with a 1/4" X 2" CARRIAGE BOLT
(28) down through the Mounting Plate and then
through the BACKBONE (3). Assemble a 1/4“
FLAT WASHER (29) onto the bolt and secure
with a 1/4" NYLON LOCK NUT (26).
C] Assemble the rear BACKREST MOUNTING
PLATE (9) to the rear hole in the BACKBONE
(3) by botting with a 1/4" X 2" CARRIAGE BOLT
(28) down through the Mounting Plate, the
Backbone, and then through one end of the
BACKBONE BRACE (10). Secure with a 1/4"
NYLON LOCK NUT (26).
C]
то
attach
the
STEPPER
BRACE
(11),
place
a
p
5/16"
X
3
1/4"
HEX
HEAD
BOLT
(24)
through
the
slotted
curled
end
of
the
STEPPER
BRACE
(11),
then
through
the
MAIN
FRAME
(1),
and
then
the
BACKBONE
BRACE
(10).
Secure
with
a
5/16"
NYLON
LOCK
NUT
(22).
L] Fasten the lower end of the STEPPER BRACE
(11) to the REAR BASE (2) by bolting with a
5/16" X 2" HEX HEAD BOLT (66) up through
the Rear Base and then through the Stepper
Brace. Secure with a 5/16" NYLON LOCK NUT
(22).
ЭМ"
STEP
6
BACKREST
ASSEMBLY
PART NAME
44 RUBBER LEG CURL BUMPER
64 1/4" X 1/2" ROUND HEAD SCREW
65 5/32" X 1/2" MACHINE SCREW
(0 Position BACKREST (12)
onto the BACKBONE (3) so
that the mounting holes in the
brackets align with the holes
in the underside of the
Backrest. Bolt in place using
four 114" X 1/2" ROUND
HEAD SCREWS (64).
O Fasten the RUBBER LEG
CURL BUMPER (44) to the
front of the BACKBONE
LEG (3) with a 5/32" X 1/2"
MACHINE SCREW (65).

WEIDER
HEALTH
and
FITNESS
PAGE
8
STEP
7
PEC-DECK
ARM
ASSEMBLY
19 5/16" X2 1/2" HEX HEAD BOLT |2 |
22 5/16" NYLON LOCK NUT | 2 |
39 1 1/2" SQUARE PLASTIC INSERTCAP_ | 2 |
| ахул
Position
the
PEC-DECK
ARMS
(6)
between
the
PEC-DECK
MOUNTING
BRACKETS
(5)
and
bott
in
place
with
5/16*
X
2
1/2"
HEX
HEAD
BOLTS
(19).
Fasten
with
5/16"
NYLON
LOCK
NUTS
(22).
After
the
Arms
are
bolted
into
the
Brackets
go
back
and
tightly
fasten
the
Brackets
to
the
MAIN
FRAME
(1)
that
were
previously
left
untightened.
Cap
the
ends
of
the
PEC-DECK
ARMS
(6)
with
1
1/2"
SQUARE
PLASTIC
INSERT
CAPS
(39).
EJ. 6 Br. E
After
wiping
a
small
amount
of
liquid
dish
detergent
lubricant
over
the
ends
of
the
Arms,
press
on
3"
X
5
3/4"
FOAM
ROLLERS
(7).
h
O
Affix
the
PEC-DECK
ARM
RESISTANCE
SCALE
DECALS
(47)
(Numbers
from
15
to
55)
atop
the
arms
so
that
555"
is
positioned
in
line
with
the
resistance
hole
furthest
away
from
the
Frame
Mast.

WEIDER
HEALTH
and
FITNESS
PAGE
9
STEP
8
FOAM
ROLLER
ASSEMBLY
38
3/4"
ROUND
PLASTIC
INSERT
CAP
O
O
STEP
9
LEG
CURL
ASSEMBLY
PART.NAME
39
1
1/2“
SQUARE
PLASTIC
INSERT
CAP
Press
3/4"
ROUND
PLASTIC
INSERT
CAPS
(38)
into
the
ends
of
а
3/4"
X
13
1/2"
PAD
BAR
(68).
Onto
one
end
of
the
PAD
BAR
(68)
press
on
a2
1/4“
X
6"
FOAM
ROLLER
(69).
To
aid
in
the
assembly
of
the
Foam
Rollers,
wipe
a
small
amount
of
liquid
dish
detergent'along
the
surface
of
the
Pad
Bar
to
act
as
a
lubricant.
=.
Insert
the
assembly
into
the
upper
positioned
hole
-
6
on
the
front
of
the
BACKBONE
LEG
(3)
and
then
9
assemble
on
another
2
1/4"
X
6*
FOAM
ROLLER
(69)
onto
the
opposite
end
of
the
Bar.
E
(0
Assemble
the
brackets
of
the
LEG
CURL
(14)
to
the
BACKBONE
LEG
(3)
using
a
5/16"
X
2
1/4"
HEX
HEAD
BOLT
(67)
and
bolting
through
the
brackets
of
the
LEG
CURL
(14)
and
then
through
the
BACKBONE
LEG
(3).
Secure
with
5/16"
NYLON
LOCK
NUT
(22).
[67 5/16" X 2 1/4" HEX HEAD BOLT
C]
Press
3/4"
ROUND
PLASTIC
INSERT
CAPS
(38)
into
the
ends
of
the
3/4"
X
13"
PAD
BARS
(13).
NOTE:
To
each
Pad
Bar
wipe
a
small
amount
of
liquid
dish
detergent
along
the
length
of
the
Bar.
This
helps
in
the
assembly
of
the
Foam
Rollers.
When
the
detergent
drles,
it
acts
as
an
adhesive.
To
one
end
of
each
PAD BAR
(13)
press
on
one
3"
X
5
3/4"
FOAM
ROLLER
(7).
Insert
one
PAD
BAR
(13)
into
a
hole
on
the
lower
section
of
the
LEG
CURL
(14).
Press
another
3"
X
5
3/4"
FOAM
ROLLER
(7)
onto
the
inserted
tube
end.
Assemble
the
other
PAD
BAR
(13)
into
the
hole
on
the
upper
section
of
the
Leg
Curl
and
assemble
on
another
Foam
39
Roller
onto
the
inserted
tube
end.
Press
a
1
1/2"
SQUARE
PLASTIC
INSERT
CAP
(39)
into
the
end
of
the
Leg
Curl
Tube.
Remove
the
LEG
CURL
SCALE
RESISTANCE
DECAL
(47)
from
the
backing
sheet
and
position
the
Decal
on
the
left
side
of
the
Leg
Curl
under
the
resistance
holes
so
that
the
number
setting
align
with
the
holes.

WEIDER HEALTH and ATNESS
РАСЕ 10
STEP 10 STEPPER ASSEMBLY .
PART
NAME
sarees
ТО
prea:
21 5/16" FLAT WASHER
22 5/16" NYLON LOCK NUT
30 5/16" X 1 1/2" HEX HEAD BOLT
32 5/8" ROUND PLASTIC COVER CAP
33 1" ROUND PLASTIC COVER CAP
41 1 1/4" SQUARE END BUSHING
42 1" RING RETAINER .
43 5/8" RING RETAINER
56 5/8“ 1.0. X 11/2" BUSHING
62 #8 SHEET METAL SCREW s
[] Press 1 1/4 SQUARE END
BUSHINGS (41) into each
STEPPER PEDAL (16) and (17).
CI Double check to be certain the
' correct Pedals are on the proper
sides of the Frame (resistance
holes should be to the inside) and
then press the Pedals onto the
Pivot Tube. 32
O Press on 1" RING
RETAINERS (42)
. onto the Pivot Tube.
The teeth must be
placed so that they
face the outside of
the tube. Push the
Ring Retainer all the
way to the Pedal
forcing it snugly
against the Plastic
Bushing. (SEE
DETAIL A.).
O Cap the ends of the
Pivot Tube with 1"
ROUND PLASTIC
COVER CAPS (33).
L] Slide a s/s" X 1 12"
LD
SPACER BUSHING
(56) all the way onto
the Support Tube.
Next, assemble the
RESISTANCE
CYLINDER (58) onto
the Support Tube.
0
Press
on
a
5/8"
RING
RETAINER
-
^
443)
making.sure
Ahe.
teeth.
face
7
“the
outside
of-thé
‘Support:
Tube
and
the
Ring
is
seated
firmly
against
the
Resistance
cylinder.
Outside
inside
of
of
Tube Tube
Ring
Retainer
DETAIL A

WEIDER
HEALTH
and
FITNESS
PAGE
11
O
Cap
the
ends
of
the
Support
Tube
with
5/8"
ROUND
PLASTIC
COVER
CAPS
(32).
O
Place
the
CYLINDER
MOUNTING
BRACKET
(59)
into
one
of
the
resistance
setting
holes
and
secure
with
a
5/16"
FLAT
WASHER
(21)
and
a
TENSION
KNOB
(60).
(1
Attach
RESISTANCE
CYLINDER
(58)
to
the
CYLINDER
MOUNTING
BRACKET
(59)
with
a
5/16"
X
1
1/2"
HEX
HEAD
BOLT
(30)
and
a
5/16"
NYLON
LOCK
NUT
(22).
L]
Remove
STEPPER
RESISTANCE
SCALE
DECALS
(48)
from
backing
and
attach
Decals
to
the
Pedals
so
they
align
with
hole
settings
on
the
Pedals.
Setting
*1*
should
be
to
the
front
of
the
Pedal.
(SEE
DETAIL
B.)
O
Attach
FOOT
PADS
(61)
to
the
rear
of
the
Pedals.
Secure
each
with
48
SHEET
METAL
SCREW
(62).
L]
SETTING
RESISTANCE:
After
Pedal
are
attached
to
the
Resistance
Cylinders,
the
resistance
can
be
changed
by
unscrewing
the
TENSION
KNOBS
(60)
from
the
Pedals
and
moving
the
RESISTANCE
CYLINDER
MOUNTING
BRACKETS
(59)
to
another
hole
and
re-assembling
the
Knob.
(SEE
DETAIL
C.)
DETAIL C
STEP
11
STEPPER
HANDLE
ASSEMBLY
21 5/16" FLAT WASHER
22 5/16" NYLON LOCK NUT
31 56" X 1* HEX HEAD BOLT
36
2
1/2"
SQUARE
PLASTIC
INSERT
CAP
63
1
1/4"
ROUND
PLASTIC
INSERT
CAP
O
Assemble
5/16"
FLAT
WASHERS
(21)
onto
two
5/16"
X
1"
HEX
HEAD
BOLTS
(31)
and
attach
the
STEPPER
HANDLE
(15)
to
the
MAIN
FRAME
(1)
by
bolting
through
the
mounting
holes
inside
the
and
nearest
to
the
top
of
the
Main
Frame
Tube
and
then
through
the
brackets
of
the
`
Stepper
Handle.
Secure
with
5/16"
NYLON
LOCK
NUTS
(22).
L]
Cap
the
top
of
the
MAIN
FRAME
(1)
with
a
2
1/2"
SQUARE
PLASTIC
INSERT
CAP
(36).
1
Cap
the
ends
of
the
STEPPER
HANDLE
(15)
with
1
1/4"
ROUND
PLASTIC
INSERT
CAPS
(63).
0
Anach
STATION
2
DECALS
(49)
to
the
MAIN
FRAME
(1)
just
above
the
Resistance
Cylinder
Support
Tube.

WEIDER HEALTH and RTNESS
STEP 12 ARM PRESS ASSEMBLY
PARIN
21 5/16" FLAT WASHER
MEA
m 516" NYLONLOCKNUT | 1 |
24 5/16" X 3 1/4" HEX HEAD BOLT | 4 |
||
O
O
70 1” ROUND PLASTIC INSERT CAP
72
PLASTIC
BUMPER
І
Press
1"
ROUND
PLASTIC
INSERT
CAP
(70)
onto
ends
of
Handle
Bar.
Wipe
liquid
dish
detergent
over
surface
of
Handle
Bar
ends
and
press
on
1"
X
5"
FOAM
GRIPS
(71).
Assemble PLASTIC BUMPER (72) to bottom
side of Long Slot in MAIN FRAME (1) where it
comes
in
contact
with
ARM
PRESS
ARM
(18).
SEE
DETAIL
B!
(FOR
BEST
RESULTS
GLUE
THE PLASTIC BUMPER.)
.
Position..ARM..PRESS
-RESISTANCE
.SCALE
“DECAL
450):
on:top
side:
of.
ARM-PRESS.ARM
·
(18).
pace 12
C] Assemble ARM PRESS ARM (18) into MAIN FRAME (1). TO DO
THIS,
TURN
HANDLE
BAR
AT
AN
ANGLE
SO
THAT
THE
HANDLE
BAR
EXTENSION
AND
WELDED
SPACER
FIT
INTO
THE
OPENING
OF
THE
FRAME.
ONCE
INSIDE
THE
FRAME
TUBE TWIST THE HANDLE BAR BACK INTO A STRAIGHT
ALIGNMENT. SEE DETAIL A! Bolt Handle Bar into position using
5/16" X 3 1/4" HEX HEAD BOLT (24), 5/16" FLAT WASHERS (21),
and 5/16" NYLON LOCK NUT (22).
18
1
DETAIL A
DETAIL B

WEIDER
HEALTH
and
FITNESS
HOW
TO
USE
EACH
EXERCISE
STATION:
THERE
ARE
THREE
POSITIONS
FOR
USING
THE
ARM
PRESS.
THESE
POSITIONS
ARE:
ARM
PRESS,
SEATED
MILITARY
PRESS,
AND
LAT
PULL
DOWNS.
L]
First
cap
each
end
of
the
3/4"
X
9"
ARM
PRESS
BAND
BAR
T
26
3/4"
ROUND
PLASTIC
INSERT
CAPS
(38).
O
Insert
Bar
into
bottom
hole
position
on
the
Main
Frame.
(POSITION
A)
O
Side
one
"FLEX
BAND"
(8)
onto
each
end
of
Bar
Secure
each
Band
with
LARGE
SPRING
CLIP
(74).
O
ro
е
amount
of
resistance
you
wish
to
use
and
secure
Band
into
position
using
4"
L-PIN
(76)
and
SMALL
SPRING
MILITARY
PRESS:
L]
Position
BAND
BAR
(73)
into
POSITION
"В"
to
do
all
seated
press
exercises.
Bar
position
can
be
changed
from
one
anchoring
hole
to
another
without
having
to
remove
bands
from
Arm
Press
Arm
by
simply
sliding
pin
completely
out
of
Bands
and
Frame
and
re-pinning
in
other
location.
POSITION C ——»
[]
Move
Band
Bar
to
top
POSITION
"C*
for
Pull-Down
Exercises.
»
NOTE:
When
using
the
Bands
on
other
stations,
pin
the
ARM
PRESS
ARM
(18)
in
the
up
position
by
using
4"
L-PIN
(76)
and
SMALL
SPRING
CLIP
(75)
in
the
slot
in
the
Frame
and
into
and
through
one
of
the
resistance
holes
in
the
Arm
Press.

WEIDER
HEALTH
and
HTNESS
PAGE
1
4
PEC-DECK
EXERCISES
|
-
О.
Insert
“Flex
Bands"
onto
posts
on
Pec-Deck
Crossbar
of
Main
Frame.
.
Secure.each
Band
to.
Post
with
a
LARGE
SPRING
SLIP (74).
O
Secure
other
end
of
FLEX
BANDS
(8)
to
PEC-DECK
ARM
(6)
using
4"
L-PIN
(76)
and
SMALL
SPRING
SLIP
(75).
Again resistance can be selected from 15 to 55 lbs. per arm as per your choice.
For
proper
conditioning
you
should
always
use
the
same
amount
of
resistance
on
each
arm
when
working
both
arms
at
once.
4
LEG
EXTENSIONS
&
CURLS:
1
into
each
end
of
the
3/4"
X
6"
LEG
CURL
BAND
BAR
(77)
insert
a
3/4"
ROUND
PLASTIC
INSERT
CAP
(38).
[]
insert
Band
Bar
into
bar
location
holes
in
Front
Leg
of
Backbone.
Assemble
“FLEX
BANDS”
(8)
onto
each
side
of
Bar
and
secure
each
with
LARGE
SPRING
PIN
(74).
C]
Attach
other
end
of
"FLEX
BANDS"
to
desired
resistance
hole
in
LEG
CURL
(14)
using
a
4"
L-PIN
(76)
and
SMALL
SPRING
CLIP
(75).
do
Leg
Extensions,
sit
so
that
your
legs
are
over
the
foot
of
the
bench
and
the
foam
rollers
are
in
the
bend
of
the
knees.
Position
feet
behind
foam
rollers
and
extend
legs
forward
until
straight.
If
you
are
unable
to
straighten
legs
fully,
reduce
resistance
until
it
is
posssible.
As
you
build
strength
in
your
legs,
you
can
increase
the
resistance.
Laying
on
your
stomach,
position
your
body
so
that
your
knees
are
atop
the
Knee
Rollers
at
the
foot
of
the
bench.
Hook
Heels
under
Roller
Pads
at
the
end
of
Leg
Curl
Arm.
Bring
Feet
back
over
Leg
as
far
as
possible,
then
slowly
straighten
Legs
back
to
beginning
position.
Again
positioned
forward
on
the
Bench
reach
forward
and
grasp
the
Pad
Bar.
Pull
back
on
Leg
Curl
to
touch
chest
while
keeping
elbows
extended
and
away
from
your
body.
:
As
in
any
exercise
program,
start
out
doing
exercises
at
a
resistance
setting
that
you
are
comfortable
with.
Dorepetitive
sets:ofexercises
to
condition
your
muscles
before
increasing
the
pounds
of
resistance.
Over
the
days
and
weeks
gradually
increase
the
number
of
reps,
sets
and
resistance
as
your
muscular
endurance
increases.

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
un
fitness
à
ram.
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
fatique.
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.
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
UNCONDITIONED
CONDITIONED
TRAINING
ZONE
TRAINING
ZONE
(BEATS/MIN)
(BEATS/MIN)
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
[e|
wm
|
mm]
122-147
120-146
Dm
|
mem
|
men
|
75
117-142
80
315-140
Cw
|
mu
"pr
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
igh
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.
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
one.
If
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.

EXERCISE FREQUENCY
To
maintain
or
improve
your
condition,
you
must
workout
2-3
times
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
=
TORS
EE
10
a
o
Mos
рогивес
Me
KOy
to
a
successful
programs
REGULAR
exea.
0
000
00
on.
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.
:
Ha
i
L
rB
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.
uad ip Mu
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
your
toes.
Go
as
far
as
you
can
and
hold
for
15
counts,
then
relax.
Repeat
three
times.
Ha
ri
Ba
Kn
Back
QUADRICEPS
STRETCH
With
one
hand
against
a
wall
for
balance,
reach
behind
you
and
pull
up
your
foot.
Bring
you
heel
as
close
to
your
buttocks
as
possible.
Hold
for
15
counts.
Repeat.
dri
ip
Mu
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
wail.
Hold,
then
repeat
on
the
other
side.
To
cause
even
further
apad
of
the
Achilles
tendons,
Slightly
bend
back
leg
as
we
Achilles
Tendons,
and
Ankle