WEIDERCLUB WESY4998.08980 W User manual

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www.weiderfitness.com
Model No. WESY4998.0
Serial No. _
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space above for future reference.
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A CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Save this manual
for future reference.
USER'S MANUAL
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ADJUSTMENT
This section explains how to adjust the weight system. See the EXERCISE GUIDELINES on page 21 for
important information about how to get the most benefit from your exercise program. Also, refer to the accom-
panying exercise guide to see the correct form for several exercises.
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.
ATIACHING THE PULLEY HOUSINGS
To use a high pulley, slide the hook on the Pulley
Housing (32) onto
an Eyehook (66) on the Top Frame
(4). Attach the end of the Extension Cable (31) without
the ball to the end of the Press Arm Cable (30) with a
Cable Clip (37). Attach
the other Pulley Housing in
the same way.
See the inset drawing A.
To use the leg lever (not
shown), hook the Pulley Housings (32) to the hooks
on the Upright (3).
See the inset drawing B. To use the curl bar (not
shown), hook the Pulley Housings (32) to the hook
in
the center of the Base (1). Attach the end of the
Extension Cable (31) without the ball to the end of the
Press Arm Cable (30) with two Cable Clips (37).
See the inset drawing C. To use the squat bar (not
shown), hook the Pulley Housings (32) to the hooks
on the sides of the Base (1). Note: To use
the squat
bar, you
must first remove the seat frame from the
upright (see ADJUSTING
THE SEAT FRAME
HEIGHT
on page 18).
Remove
the Pulley Housings (32) when not in use.
ATIACHING
THE HANDLES
To attach a Handle (33), first attach the pulley housings
to the weight system (see ATTACHING THE PULLEY
HOUSINGS above). Then, attach the Handle to
an
Extension Cable (31) with a Cable Clip (37). The
Handles can be attached
to the Press Arm Cable
(30)
in the same way.
The Ankle Strap (not shown) or Squat Bar (not shown)
can be attached
to an Extension Cable (31) in the
same
way. For some exercises an Extension Strap (not
shown) should
be attached between the Extension
Cable and the accessory with two Cable Clips (37).
17

ADJUSTING THE SEAT FRAME HEIGHT
, ,.
To adjust the height of the Seat Frame (6), or to
remove it for exercising with the squat bar, unhook
the Seat Frame from the indicated brackets on the
Upright (3). Hook it onto the other bracket or set it
aside.
ATTACHING THE CURL PAD
To use the Curl Pad (87), first remove the 51 mm
Round Inner Cap (41) from the Seat Frame (6). Then,
secure the Curl Post (85) inside the Seat Frame with
the Curl Knob (100).
When the Curl Pad (87) is not being used, reinsert the
51mm Round Inner Cap (41) into the Seat Frame (6). 87
ATTACHING THE CURL BAR
To use the Curl Bar (104), first attach the curl pad to
the seat frame (see ATTACHING THE CURL
PAD
above). Then, with the pulley housings attached to the
base (see ATTACHING THE PULLEY HOUSINGS on
page 17), attach the Extension Cables (31) to the Leg
Lever (7) with Cable Clips (37). Finally, attach the Curl
Bar to the Leg Lever.
104
18

ADJUST{NG THE VKR FRAME
To adjust the VKR Frame (82), remove the VKR Pin
(101) from the Frame and the Upright
(3). Move the
Frame down to use the Frame to exercise, or up
to
the stored position. Reengage the VKR Pin into the
Frame and the Upright.
CHANGING THE WEIGHT SETTING
To change the setting of the weight stack, insert the
Weight Pin (55) under the desired Weight (17). Insert
the Weight Pin until the bent end touches the weight
stack, and then turn the bent end downward. 17
, 55
See the WEIGHT RESISTANCE CHART on page 20
'~
for the resistance for each station.
LOCKING THE WEIGHT STACK
To lock the weight stack. insert the Lock Pin (53) into
the indicated hole in a Weight Guide (10). Insert the
Lock (52) through the hole in the Weight Pin and
close the Lock.
10
52
~>
53
-.
ATTACHING THE LEG LEVER
To use the Leg Lever (7), first attach the seat to the
weight system (see ADJUSTING THE SEAT FRAME
HEIGHT on page 18). Then, attach the pulley hous-
ings to the upright (see ATTACHING THE PULLEY
HOUSINGS on page 17). Finally, attach the Extension
Cables (31) to the Chain (107) with two Cable Clips
(37) and attach the Chain to the Leg Lever with anoth-
er Cable Clip. Note: For less resistance, the Leg
Lever can be used with only one Extension Cable
attached
to it.
19

C.ABLE DIAGRAM
The cable diagram shows the proper routing of
the Press
Arm Cable (30). Use the diagram to
make sure that the Cable has been assembled Press
Arm Cable (30)
correctly.
If the Cable has not been correctly
routed, the weight system will not function prop-
erly and damage may occur. The numbers show
the correct route for the Cable. 7
WEIGHT RESISTANCE CHART
The chart below shows the approximate weight resistance for the 12.5 lb. weights. The weight resistance shown
is for each arm. Note: The actual
weight resistance at each station may vary due to differences in indiv~
ual weights as well as friction between the cables, pUlleys, and weight guides.
WEIGHT 1 2 3 4 5 6 7 8 9 10
11 12
RESISTANCE 14 23
32
41 50 59 68
77 86 95 102
110
20

EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
To increase the size and strength of your muscles,
push them close to their maximum capacity.
Your mus-
cles will continually adapt and grow
as you progres-
sively increase the intensity of your exercise.
You can
adjust the intensity level of
an individual exercise in
two ways:
• by changing the amount of resistance used
• by changing the number of repetitions or sets per-
formed.
(A "repetition" is one complete cycle of an
exercise, such as one sit-up. A "set" is a series of
repetitions.)
The proper amount of resistance for each exercise
depends upon the individual user.
You must gauge
your limits and select 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
You can tone your muscles by pushing them to a mod-
erate percentage of their capacity. Select a moderate
amount of resistance and increase the number of rep-
etitions
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 com-
pleting 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
Cross training is an efficient way to get a complete and
well-balanced fitness program.
An example of a bal-
anced program follows:
• Plan strength training workouts
on Monday,
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such
as
running on a treadmill or riding on an elliptical exer-
ciser or exercise cycle,
on Tuesday and Thursday.
• Rest from both strength training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
The combination of strength training and aerobic exer-
cise will reshape and strengthen your body, plus devel-
op your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the appropriate length of time for each
workout, and the numbers of repetitions and sets to
complete,
is an individual matter. Avoid overdoing it
during the first few months of your exercise program.
Progress at your own pace and be sensitive to your
body's signals. If you experience pain or dizziness
while exerCising,stop immediately and cool down.
Find out what is wrong before continuing. Remember
that adequate rest and a proper diet are important fac-
tors
in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature and deliver-
ing more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercis-
-.
es. Select exercises for every major muscle group,
emphasizing areas that you want to develop most.
To
give balance and variety to your workouts, vary the
exercises from workout to workout.
Schedule your workouts for the time of day when your
energy level
is the highest. Each workout should be
followed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of an
effective exercise program. This requires moving
through the full range of motion for each exercise, and
moving only the appropriate parts of the body.
Exercising
in an uncontrolled way will leave you feel-
ing exhausted. On the exercise guide accompanying
this manual you will find photographs showing the cor-
rect form for several exercises, and a list of the mus-
cles affected. See the muscle chart on the next page
to find the names of the muscles.
21

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.
Proper breathing is important; exhale during the exer-
tion stage of each repetition and inhale during the
return stroke. Never hold your breath.
Rest for a short period of time after each set as fol-
lows:
• Rest for three minutes after each set for a muscle-
building workout.
• Rest for one minute after each set for a toning work-
out.
• Rest for 30 seconds after each set for a weight loss
workout.
Plan to spend the first couple of weeks familiarizing
yourself with the equipment and learning the proper
form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
slowly as you stretch and do not bounce. Ease into
each stretch gradually and go only as far as you can
without strain. Stretching at the end of each workout
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. List the
date, the exercises performed, the resistance used,
and the numbers of sets and repetitions completed.
Record your weight and key body measurements at
the end of every month. The key to achieving the
greatest results is to make exercise a regular and
enjoyable part of your everyday life.
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. ,Triceps (back of arm)
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
22