Weider Pro 4250 System Wemssy2915 Users Manual 154022 224978
Weider-Wemssy29150-Owner-S-Manual weider-wemssy29150-owner-s-manual
2015-05-18
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Model No. WEMSSY2915.0 Serial No. Write the serial number in the space above for reference. USERʼS MANUAL Serial Number Decal (under seat) QUESTIONS? As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or if there are missing parts, please call the telephone number on the warranty card accompanying this manual. Importer: Comercializadora México Americana, S. de R.L. de C.V. Av. Nextengo No. 78 Col. Santa Cruz Acayucan Del. Azcapotzalco México D.F., C.P. 02770 R.F.C. CMA-910911-9L0 Tel. 5899 12 00 CAUTION Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference. Visit our website at www.weiderfitness.com new products, prizes, fitness tips, and much more! TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 WEIGHT RESISTANCE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25 CABLE DIAGRAMS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26 MAINTENANCE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are attached in the center of this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before beginning assembly. WARNING DECAL PLACEMENT The decal shown here has been placed on the weight system in the locations shown. If a decal is missing or illegible, call the telephone number on the warranty card accompanying this manual and order a free replacement decal. Apply the decal in the location shown. WEIDER is a registered trademark of ICON IP, Inc. 2 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the weight system. 10. The weight system is designed to be used only with the included weight. Do not use the weight system with dumbbells or any other type of weight to increase the resistance. 1. Read all instructions in this manual and all warnings on the weight system before using the weight system. Use the weight system only as described in this manual. 11. Make sure that the cables remain on the pulleys at all times. If the cables bind as you are exercising, stop immediately and make sure that the cables are on the pulleys. Replace all cables at least every two years. 2. It is the responsibility of the owner to ensure that all users of the weight system are adequately informed of all precautions. 3. The weight system is intended for home use only. Do not use the weight system in any commercial, rental, or institutional setting. 12. Always secure the weight stack with the lock pin and lock after exercising to prevent unauthorized use of the weight system (see LOCKING THE WEIGHT STACK on page 24). 4. Keep the weight system indoors, away from moisture and dust. Place the weight system on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there is enough clearance around the weight system to mount, dismount, and use the weight system. 13. Always stand on the foot plate when performing an exercise that could cause the weight system to tip. 14. Never release the arms, leg lever, lat bar, leg press, ab strap, or handle while weights are raised. The weights will fall with great force. 5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately. 15. Always disconnect the lat bar from the weight system when performing an exercise that does not use the lat bar. 6. Keep children under 12 and pets away from the weight system at all times. 7. Always wear athletic shoes for foot protection while exercising. 16. If you feel pain or dizziness at any time while exercising, stop immediately and begin cooling down. 8. Keep hands and feet away from moving parts. 9. The weight system is designed to support a maximum user weight of 135 kg (300 lbs.). WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. Read all instructions before using. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 3 BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER® PRO 4250 weight system. The weight system offers an impressive array of weight stations designed to develop every major muscle group of the body. Whether your goal is to tone your body, build dramatic muscle size and strength, or improve your cardiovascular system, the weight system will help you to achieve the specific results you want. reading this manual, see the front cover of this manual. To help us assist you, please note the product model number and serial number before calling. The model number is WEMSSY2915.0. The serial number can be found on a decal attached to the weight system (see the front cover of this manual for the location of the decal). Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled. For your benefit, read this manual carefully before using the weight system. If you have questions after ASSEMBLED DIMENSIONS: Height: 77 in. / 196 cm Width: 81 in. / 206 cm Depth: 59 in. / 150 cm Right Side High Pulley Station Butterfly Arm Ab Pulley Station Backrest Left Side Backrest Press Arm Seat Leg Lever Leg Press Low Pulley Station Weight Stack Foot Plate Note: The terms “right side” and “left side” are determined relative to a person sitting on a seat; they do not correspond to right and left on the drawings in this manual. 4 ASSEMBLY MAKE SURE YOU HAVE THE FOLLOWING TOOLS: MAKE ASSEMBLY EASIER • Two adjustable wrenches Everything in this manual is designed to ensure that the weight system can be assembled successfully by anyone. Before beginning assembly, make sure to read the information on this page. This brief introduction will save you much more time than it takes to read it. • One standard screwdriver • One phillips screwdriver • One rubber mallet • You will also need grease or petroleum jelly, a small amount of soapy water, and clear tape or masking tape. ASSEMBLY REQUIRES TWO PERSONS For your convenience and safety, assemble the weight system with the help of another person. Note: Assembly will be more convenient if you have a socket set, a set of open-end or closed-end wrenches, or a set of ratchet wrenches. SET ASIDE ENOUGH TIME HOW TO IDENTIFY PARTS Due to the many features of the weight system, the assembly process will require several hours. By setting aside plenty of time and by deciding to make the task enjoyable, assembly will go smoothly. You may want to assemble the weight system over a couple of evenings. To help you identify the small parts used in assembly, we have included a PART IDENTIFICATION CHART in the center of this manual. Place the chart on the floor and use it to easily identify parts during each assembly step. Note: Some small parts may have been pre-attached. If a part is not in the parts bag, check to see if it has been pre-attached. SELECT A LOCATION 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 room to walk around the weight system as you assemble it. HOW TO ORIENT PARTS As you assemble the weight system, make sure all parts are oriented exactly as shown in the drawings. HOW TO UNPACK THE BOX TIGHTENING PARTS To make assembly as easy as possible, we have divided the assembly process into four stages. The parts needed for each stage are found in individual bags. Important: Wait until you begin each stage to open the parts bag for that stage. Place all parts of the weight system in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. Tighten all parts as you assemble them, unless instructed to do otherwise. QUESTIONS? If you have questions after reading the assembly instructions, see the front cover of this manual. THE FOUR STAGES OF THE ASSEMBLY PROCESS Frame Assembly—You will begin by assembling the base and the uprights that form the skeleton of the weight system. Arm Assembly—During this stage you will assemble the arms and the leg lever. Cable Assembly—During this stage you will attach the cables and pulleys that connect the arms to the weights. Seat Assembly—During the final stage you will assemble the seats and the backrests. 5 1. Frame Assembly 1 Before beginning assembly, make sure you understand the information in the box on page 5. See the PART IDENTIFICATION CHART in the center of this manual for help identifying small parts. 1 69 Insert four M8 x 75mm Carriage Bolts (69) up through the Right Base (1). Note: It may be helpful to place a piece of tape over each bolt head to hold it in place. 69 2. Insert four M8 x 75mm Carriage Bolts (69) up through the Left Base (25). Note: It may be helpful to place a piece of tape over each bolt head to hold it in place. 2 25 69 3. Attach the Right Base (1) to the Left Base (25) with two M8 x 78mm Bolts (82), two M8 Washers (98), and two M8 Nylon Locknuts (91). Do not tighten the Locknuts yet. 69 3 1 4. Attach the Center Base (52) to the Right Base (1) with two M8 x 78mm Bolts (82), two M8 Washers (98), and an M8 Nylon Locknut (91). Do not tighten the Bolts yet. 82 98 91 98 25 91 4 82 Attach the Center Base (52) to the Left Base (25) in the same manner. 98 25 98 1 52 91 6 98 82 98 5. See drawing A. Attach the Right Upright (2) to the Right Base (1) with the two indicated M8 x 75mm Carriage Bolts (69) and two M8 Nylon Locknuts (91). Do not tighten the Locknuts yet. 5A B See drawing B. Attach the Left Upright (26) to the Left Base (25) with the two indicated M8 x 75mm Carriage Bolts (69) and two M8 Nylon Locknuts (91). Do not tighten the Locknuts yet. 26 2 91 1 6. Attach the Right Seat Frame (3) to the Right Base (1) with the two indicated M8 x 75mm Carriage Bolts (69) and two M8 Nylon Locknuts (91). Do not tighten the Locknuts yet. 91 91 25 91 69 69 6 82 Attach the Right Seat Frame (3) to the Right Upright (2) with an M8 x 78mm Bolt (82), an M8 x 96mm Bolt (83), an M8 Washer (98), and an M8 Nylon Locknut (91). Do not tighten the Locknut yet. 2 3 98 83 91 91 69 7 1 91 7. Attach the Left Seat Frame (27) to the Left Base (25) with the two indicated M8 x 75mm Carriage Bolts (69) and two M8 Nylon Locknuts (91). Do not tighten the Locknuts yet. 7 91 Attach the Left Seat Frame (27) to the Left Upright (26) with two M8 x 78mm Bolts (82), two M8 Washers (98), and two M8 Nylon Locknuts (91). Do not tighten the Locknuts yet. 26 98 82 98 27 82 91 25 69 8. Orient the Weight Guides (44) with the indicated holes closer to the bottom. Attach the Weight Guides inside of the Center Base (52) with two M8 x 78mm Bolts (82), four M8 Washers (98), and two M8 Nylon Locknuts (91). 8 44 44 Hole Hole 82 82 98 52 8 98 98 91 91 98 91 9. Slide two Weight Bumpers (45) onto the Weight Guides (44). Slide the eight Weights (55), with the pin holes on the indicated side, onto the Weight Guides. 9 44 Grease 56 Press the Weight Tube Bumper (46) into the Weight Tube (47). Insert the Weight Tube into the stack of Weights (55). Make sure the pin on the Weight Tube sits in the groove in the top Weight. Pin 47 Grease the indicated holes in the Top Weight (56) with an included grease pack. Slide the Top Weight onto the Weight Guides (44). 46 Groove 45 10. Attach the Right Top Frame (5) to the Right Upright (2) with two M8 x 78mm Bolts (82), two M8 Washers (98), and two M8 Nylon Locknuts (91). Do not tighten the Locknuts yet. Make sure the Weight Guides (44) are behind the Right Top Frame. 10 5 91 11. Attach a Weight Guide (44) to the Right Top Frame (5) with an M8 x 78mm Bolt (82), two M8 Washers (98), and an M8 Nylon Locknut (91). Do not tighten the Locknut yet. 98 45 82 Pin Holes 98 2 91 44 44 11 82 98 5 Repeat this step with the other Weight Guide (44). 55 98 44 9 91 44 12. Attach the Left Top Frame (36) to the Right Top Frame (5) with four M8 x 78mm Bolts (82), two M8 Washers (98), a Support Plate (31), and four M8 Nylon Locknuts (91). Do not tighten the Locknuts yet. 12 36 91 31 91 91 14 98 5 98 Tighten the M8 Nylon Locknuts (91) used in steps 3–14. 85 Arm Assembly 15 15. Wet the lower end of the Left Butterfly Arm (6) with soapy water. Slide a Large Foam Pad (15) onto the Left Butterfly Arm. 91 82 26 98 91 91 2 14 98 74—Grease 7 14 Note: an entire grease packet should be used for this step. Grease an M10 x 85mm Bolt (74) and the indicated edges of two Arm Bushing (23) with a grease packet. Attach the Left Butterfly Arm (6) to the Butterfly Frame (14) with the Bolt (74), an M10 Large Washer (100), the two Arm Bushings, and an M10 Nylon Locknut (90). Make sure the bolt head fits inside of the hole in the Butterfly Frame. 98 82 36 Attach the Butterfly Frame (14) to the Right Top Frame (5) with two M8 x 78mm Bolts (82), two M8 Washers (98), and two M8 Nylon Locknuts (91). 82 91 13 14. Orient the Butterfly Frame (14) as shown. Attach the Butterfly Frame to the Right Upright (2) with two M8 x 72mm Bolts (85), two M8 Washers (98), and two M8 Nylon Locknuts (91). Do not tighten the Locknuts yet. Repeat this step with the Right Butterfly Arm (7). 98 91 5 13. Attach the Left Top Frame (36) to the Left Upright (26) with two M8 x 78mm Bolts (82), a Support Plate (31), and two M8 Nylon Locknuts (91). Do not tighten the Locknuts yet. 82 31 100 90 Grease Grease 23 23 6 15 10 16. Attach the Leg Bumper (59) to the Right Seat Frame (3) with an M4 x 16mm Self-tapping Screw (89) and an M4 Washer (96). 16 90 Grease an M10 x 75mm Bolt (60). Attach the Leg Lever (4) to the Right Seat Frame (3) with the Bolt and an M10 Nylon Locknut (90). Make sure the “U”-rod is on the indicated side of the Leg Lever. Do not overtighten the Locknut; the Leg Lever must be able to pivot easily. 4 89 “U”-rod 17. Grease an M10 x 108mm Bolt (72). Orient the Press Frame (29) so that the welded tube is on the side toward the Left Upright (26). Attach the Press Frame to the Left Base (25) with the Bolt and an M10 Nylon Locknut (90). Do not overtighten the Locknut; the Press Frame must be able to pivot easily. 17 Tube 26 18. Attach a Press Handle (32) to a Press Arm (30) with an M10 x 65mm Bolt (77), two M10 Washers (99), two M10 x 12mm Spacers (101), and an M10 Nylon Locknut (90). 59 60 3 29 Grease 90 72 25 18 Attach a Press Arm Cap (34) to the Press Arm (30) with an M10 x 45mm Button Bolt (81) and an M10 Large Washer (100). 100 81 34 Repeat this step with the other Press Arm (30). 90 32 99 101 11 96 Grease 30 101 99 77 30 19. Attach a Press Arm (30) to the Press Frame (29) with two M8 x 69mm Bolt (86) and two M8 Nylon Locknuts (91). 19 Repeat this step with the other Press Arm (30). 30 30 20. Grease an M10 x 108mm Bolt (72). Attach the Leg Press Frame (28) to the Left Base (25) with the Bolt and an M10 Nylon Locknut (90). Do not overtighten the Locknut; the Leg Press Frame must be able to pivot easily. 86 29 20 91 28 25 21. Grease an M10 x 77mm Bolt (76). Attach the Foot Plate (38) to the Leg Press Frame (28) with the Bolt and an M10 Nylon Locknut (90). Make sure the decal on the Foot Plate is right side up. Do not overtighten the Locknut; the Foot Plate must be able to pivot easily. 21 90 72 Grease 76 90 38 28 Cable Assembly 22 22. See the CABLE DIAGRAMS on pages 26 and 27 to identify the cables and to correctly assemble the cables. Identify the Press Cable (109). Attach the Cable to the Leg Press Frame (28) with an M8 x 86mm Shoulder Bolt (37) and an M8 Nylon Locknut (91). Do not overtighten the Locknut; the Cable must be able to pivot easily. 28 109 12 37 91 23. Wrap the Press Cable (109) around a 90mm Pulley (63). Attach the Pulley, two Half Finger Guards (66), a Cable Trap (68), and an M10 Washer (99) to the Left Seat Frame (27) with an M10 x 103mm Bolt (22) and an M10 Nylon Locknut (90). Make sure the Cable Trap and the Finger Guards are oriented as shown. 23 27 63 66 22 24. Wrap the Press Cable (109) around a “V”-pulley (62). Attach the “V”-pulley, two Half Finger Guards (66), and two M10 Washers (99) to the Leg Press Frame (28) with an M10 x 115mm Bolt (71) and an M10 Nylon Locknut (90). Make sure the Finger Guards are oriented as shown. 68 90 109 99 66 24 28 90 109 71 25. Wrap the Press Cable (109) around a 90mm Pulley (63). Attach the Pulley, two Half Finger Guards (66), a Cable Trap (68), and an M10 Washer (99) to the Left Upright (26) with an M10 x 108mm Bolt (72) and an M10 Nylon Locknut (90). Make sure the Cable Trap and Finger Guards are oriented as shown. 62 99 66 66 99 25 90 26. Wrap the Press Cable (109) around a 90mm Pulley (63). Attach the Pulley, two Half Finger Guards (66), a Cable Trap (68), and an M10 Washer (99) to the Press Frame (29) with an M10 x 135mm Bolt (70). Make sure the Cable Trap and Finger Guards are oriented as shown. 68 63 99 26 66 72 109 66 26 70 13 66 29 109 68 63 99 66 27. Wrap the Press Cable (109) around a “V”-pulley (62). Attach the “V”-pulley, two Half Finger Guards (66), a Large Cable Trap (111), and an M10 Washer (99) inside the bracket on the Left Upright (26) with an M10 x 65mm Bolt (77) and an M10 Nylon Locknut (90). Make sure the Cable Trap and Finger Guards are oriented as shown. 27 28. Wrap the Press Cable (109) around a 90mm Pulley (63). Attach the Pulley, two Half Finger Guards (66), a Cable Trap (68), and an M10 Washer (99) to the Press Frame (29) with the M10 x 135mm Bolt (70) used in step 26 and an M10 Nylon Locknut (90). Make sure the Cable Trap and Finger Guards are oriented as shown. 28 66 99 62 77 26 111 66 90 66 29 70 99 68 29 66 30. Wrap the Press Cable (109) over a 90mm Pulley (63). Attach the Pulley and a Cable Trap (68) to the Right Top Frame (5) with an M10 x 45mm Bolt (80) and an M10 Nylon Locknut (90). Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley. 30 80 63 99 90 68 90 66 63 109 29. Wrap the Press Cable (109) under a 90mm Pulley (63). Attach the Pulley, two M10 Washers (99), and two Half Finger Guards (66) inside the bracket on the Left Base (25) with an M10 x 50mm Bolt (64) and an M10 Nylon Locknut (90). Make sure the Finger Guards are oriented as shown. 109 66 99 25 63 5 109 90 109 14 64 31. Attach the end of the Press Cable (109) to a “U”bracket (50) with an M8 Washer (98) and an M8 Nylon Locknut (91). Note: Do not completely tighten the Locknut; it should be tightened so that only two threads of the Cable show past the Locknut, as shown in the inset drawing. 31 109 109 98 50 91 32. Identify the Butterfly Cable (106). Grease an M8 x 22mm Shoulder Bolt (39). Attach the Cable to the Left Butterfly Arm (6) with the Bolt and an M8 Nylon Locknut (91). Make sure the flat edge of the Cable is against the Butterfly Arm. 32 33. Wrap the Butterfly Cable (106) over a “V”-pulley (62). Attach the “V”-pulley, a Large Cable Trap (111), an M10 Washer (99), and two Full Finger Guards (104) to the Right Upright (2) with an M10 x 62mm Bolt (73) and an M10 Nylon Locknut (90). 33 91 39 Grease 106 6 91 Flat Edge 2 106 111 90 104 34. Wrap the Butterfly Cable (106) under a 90mm Pulley (63). Attach the Pulley and two Half Finger Guards (66) to the Double “U”-bracket (61) with an M10 x 48mm Bolt (84) and an M10 Nylon Locknut (90). Make sure the Finger Guards are oriented as shown. 99 34 106 63 66 35. Wrap the Butterfly Cable (106) over a “V”-pulley (62). Attach the “V”-pulley, a Large Cable Trap (111), an M10 Washer (99), and two Full Finger Guards (104) to the Right Upright (2) with an M10 x 62mm Bolt (73) and an M10 Nylon Locknut (90). 35 61 84 104 90 66 73 104 99 111 104 15 62 62 106 90 2 73 36. Grease an M8 x 22mm Shoulder Bolt (39). Attach the Butterfly Cable (106) to the Right Butterfly Arm (7) with the Bolt and an M8 Nylon Locknut (91). Make sure the flat edge of the Cable is against the Butterfly Arm. 36 Grease 106 7 37. Identify the Short Cable (108). Attach the Cable to the M8 x 96mm Bolt (83) used in step 6 with an M8 Washer (98), an M8 x 13mm Spacer (103), and an M8 Nylon Locknut (91). 37 91 Flat Edge 2 38. Wrap the Short Cable (108) over a 90mm Pulley (63). Attach the Pulley and two Half Finger Guards (66) to the Double “U”-bracket (61) with an M10 x 48mm Bolt (84) and an M10 Nylon Locknut (90). Make sure the Finger Guards are oriented as shown. 108 98 103 83 38 91 90 61 66 108 39. Attach the end of the Short Cable (108) to a “U”bracket (50) with an M8 Washer (98) and an M8 Nylon Locknut (91). Note: Do not completely tighten the Locknut; it should be tightened so that only two threads of the Cable show past the Locknut, as shown in the inset drawing. 39 40 75 108 91 99 102 5 16 63 50 91 66 84 108 98 40. Identify the Weight Cable (110). Route the Cable up through the Right Top Frame (5) and over a 90mm Pulley (63). Attach the Pulley inside the Top Frame with an M10 x 80mm Bolt (75), two M10 Washers (99), two M10 x 19mm Spacers (102), and an M10 Nylon Locknut (90). 39 110 63 102 99 90 41. Route the Weight Cable (110) over a 90mm Pulley (63) and down through the Right Top Frame (5). Attach the Pulley inside the Top Frame with an M10 x 80mm Bolt (75), two M10 Washers (99), two M10 x 19mm Spacers (102), and an M10 Nylon Locknut (90). 41 99 110 42. Wrap the Weight Cable (110) under a 90mm Pulley (63). Attach the Pulley, a Cable Trap (68), and two Half Finger Guards (66) at the second hole from the top of the two Pulley Plates (51) with an M10 x 50mm Bolt (64) and an M10 Nylon Locknut (90). Make sure the Cable Trap and Finger Guards are oriented as shown. 42 75 5 102 63 110 64 63 66 51 43. Wrap the Weight Cable (110) over a 90mm Pulley (63). Attach the Pulley to the indicated bracket on the Right Top Frame (5) with an M10 x 45mm Bolt (80) and an M10 Nylon Locknut (90). 43 5 99 90 68 66 90 51 Bracket 90 80 63 44. Wrap the Weight Cable (110) over a 90mm Pulley (63). Attach the Pulley and a Cable Trap (68) to the indicated bracket on the Right Top Frame (5) with an M10 x 45mm Bolt (80) and an M10 Nylon Locknut (90). Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley. 44 Bracket Attach pulley on this side 63 45. Set the M12 Washer (33) on top of the Weight Tube (47). Thread the M12 Nut (49) all the way onto the Weight Cable (110). 45 90 80 5 68 110 110 49 Thread the Weight Cable (110) into the Weight Tube (47) a couple of turns. 33 47 17 110 46. Identify the Ab Cable (107). Route the small ball on the Cable through the Leg Lever (4) and the Right Seat Frame (3). Make sure the Cable is over the rod in the Seat Frame. 46 90 Attach a 90mm Pulley (63) inside the Leg Lever (4), over the Ab Cable (107), with an M10 x 65mm Bolt (77), two M10 Washers (99), two M10 x 12mm Spacers (101), and an M10 Nylon Locknut (90). Large Ball 47. Attach a 90mm Pulley (63) inside the Right Seat Frame (3), over the Ab Cable (107), with an M10 x 45mm Bolt (80) and an M10 Nylon Locknut (90). 99 3 4 63 101 107 99 101 Rod 77 47 90 63 3 107 48. Route the Ab Cable (107) through the Right Upright (2) and under a 90mm Pulley (63). Attach the Pulley and two Half Finger Guards (66) to the Right Base (1) with an M10 x 50mm Bolt (64) and an M10 Nylon Locknut (90). Make sure the Finger Guards are oriented as shown. 80 48 90 66 107 2 49. Wrap the Ab Cable (107) over a 90mm Pulley (63). Attach the Pulley, a Cable Trap (68), and two Half Finger Guards (66) to the lower hole in the indicated “U”-bracket (50) with an M10 x 50mm Bolt (64) and an M10 Nylon Locknut (90). Make sure the Cable Trap and Finger Guards are oriented as shown. 49 90 66 68 66 64 1 50 63 66 107 18 63 64 50. Wrap the Ab Cable (107) under a 90mm Pulley (63). Attach the Pulley, a Cable Trap (68), and two Half Finger Guards (66) to the Right Base (1) with an M10 x 50mm Bolt (64) and an M10 Nylon Locknut (90). Make sure the Cable Trap and Finger Guards are oriented as shown. 50 90 66 107 63 1 68 66 51. Wrap the Ab Cable (107) over a 90mm Pulley (63). Attach the Pulley, a Cable Trap (68), and two Half Finger Guards (66) at the second hole from the bottom of the two Pulley Plates (51) with an M10 x 50mm Bolt (64) and an M10 Nylon Locknut (90). Make sure the Cable Trap and Finger Guards are oriented as shown. 64 51 66 64 68 52. Wrap the Ab Cable (107) under a 90mm Pulley (63). Attach the Pulley, a Cable Trap (68), and two Half Finger Guards (66) to the Right Base (1) with an M10 x 50mm Bolt (64) and an M10 Nylon Locknut (90). Make sure the Cable Trap and Finger Guards are oriented as shown. 52 53. Wrap the Ab Cable (107) over a 90mm Pulley (63). Attach the Pulley, a Cable Trap (68), and two Half Finger Guards (66) to the lower hole in the indicated “U”-bracket (50) with an M10 x 50mm Bolt (64) and an M10 Nylon Locknut (90). Make sure the Cable Trap and Finger Guards are oriented as shown. 53 54. Wrap the Ab Cable (107) under a 90mm Pulley (63). Attach the Pulley, a Cable Trap (68) and two Half Finger Guards (66) to the Right Base (1) with an M10 x 50mm Bolt (64) and an M10 Nylon Locknut (90). Make sure the Cable Trap and Finger Guards are oriented as shown. 54 90 66 66 90 107 63 68 1 66 64 66 50 66 107 64 90 68 63 90 66 1 19 63 107 51 107 63 68 66 64 55. Wrap the Ab Cable (107) over a 90mm Pulley (63). Attach the Pulley and the two Quarter Finger Guards (105) to the Right Upright (2) with an M10 x 108mm Bolt (72), an M10 Washer (99), and an M10 Nylon Locknut (90). Make sure that the rod is inserted through both Finger Guards and is over the Cable. 55 90 99 107 56. Tighten the Weight Cable (110) into the Weight Tube (not shown) until all the slack is taken out of the cables. Tighten the M12 Nut (49) on the Weight Cable against the M12 Washer (33). 56 Seat Assembly 26 43 Slide the Backrest Frame (53) into the Left Upright (26). Engage the Knob (43) into the Upright and Backrest Frame, and turn it clockwise until it is tight. 63 2 105 72 110 33 57 57. Attach the Press Backrest (113) to the Backrest Frame (53) with two M6 x 16mm Screws (88), an M6 x 35mm Screw (78), and an M6 Washer (97). Rod 105 49 88 53 113 78 97 58. Attach the Seat With Tag (12) to the Left Seat Frame (27) with four M6 x 16mm Screws (88). 58 Repeat this step with the Seat (8) and the Right Seat Frame (not shown). 12 27 88 20 88 59. Attach the Butterfly Backrest (9) to the Right Upright (2) with four M6 x 16mm Screws (88). 59 88 2 9 60. Press the two Shroud Covers (11) onto the Shroud (10). Attach the Shroud to the Right Top Frame (5) and the Center Base (52) with four M6 x 22mm Bolts (87), four M6 Washers (97), and four M6 Nylon Locknuts (92). Be careful not to scratch yourself when reaching through the hole in the Shroud. 60 88 11 92 92 5 97 97 87 10 52 92 97 21 97 87 11 92 61. Attach the Lock Plate (21) to the Right Seat Frame (3) with an M8 x 68mm Shoulder Bolt (41), an M8 Washer (98), and an M8 Nylon Locknut (91). Do not overtighten the Locknut; the Lock Plate must be able to pivot easily. 61 91 89 24 Attach the Leg Pin (24) to the Right Seat Frame (3) with an M4 x 16mm Self-tapping Screw (89). Insert the Leg Pin through the Leg Lever (4) and the Lock Plate (21). 3 98 21 4 41 62. Insert the Long Pad Tube (16) into the Right Seat Frame (3). Slide two Small Foam Pads (18) onto the Pad Tube. Press two Foam Caps (17) into the Pad Tube. 62 Repeat this step with the Leg Lever (4) and the Short Pad Tube (35). 17 18 3 16 4 35 18 17 63. Make sure that all parts have been properly tightened. The use of the remaining parts will be explained in ADJUSTMENTS, beginning on the following page. Before using the weight system, pull each cable a few times to make sure that the cables move smoothly over 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 DIAGRAMS on pages 26 and 27 of this manual 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 28. 22 SAVE THIS PART IDENTIFICATION CHART FOR FUTURE REFERENCE PART IDENTIFICATION CHART—Model No. WEMSSY2915.0 See the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is the key number of the part, from the PART LIST in the center of this manual. Note: Some small parts may have been pre-attached. If a part is not in the parts bag, check to see if it has been pre-attached. If a part is missing, please call the telephone number on the warranty card accompanying this manual. M6 Nylon Locknut (92) M10 x 75mm Bolt (60) M8 x 72mm Bolt (85) M8 Nylon Locknut (91) M8 x 68mm Shoulder Bolt (41) M8 x 69mm Bolt (86) M10 Nylon Locknut (90) M4 Washer (96) M12 Nut (49) M10 x 65mm Bolt (77) M10 x 62mm Bolt (73) M6 Washer (97) M10 x 50mm Bolt (64) M12 Washer (33) M8 Washer (98) M10 x 48mm Bolt (84) M10 x 45mm Button Bolt (81) M10 Large Washer (100) M10 Washer (99) M10 x 45mm Bolt (80) M6 x 35mm Screw (78) M8 x 22mm Shoulder Bolt (39) M6 x 22mm Bolt (87) M6 x 16mm Screw (88) M4 x 16mm Self-tapping Screw (89) M8 x 75mm Carriage Bolt (69) M10 x 77mm Bolt (76) M8 x 78mm Bolt (82) M10 x 80mm Bolt (75) M10 x 85mm Bolt (74) M8 x 86mm Shoulder Bolt (37) M8 x 96mm Bolt (83) M10 x 103mm Bolt (22) M10 x 108mm Bolt (72) M10 x 115mm Bolt (71) M10 x 135mm Bolt (70) 81 SAVE THIS PART LIST/EXPLODED DRAWING FOR FUTURE REFERENCE PART LIST—Model No. WEMSSY2915.0 Key No. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 Qty. 1 1 1 1 1 1 1 1 1 1 2 1 1 1 2 1 4 4 6 8 1 1 4 1 1 1 1 1 1 2 2 2 2 2 1 1 1 1 2 1 1 1 1 2 2 1 1 1 1 2 2 1 1 1 8 1 1 2 1 Description Right Base Right Upright Right Seat Frame Leg Lever Right Top Frame Left Butterfly Arm Right Butterfly Arm Seat Butterfly Backrest Shroud Shroud Cover Seat with Tag Lat Bar Butterfly Frame Large Foam Pad Long Pad Tube Foam Cap Small Foam Pad 63mm Round Inner Cap 50mm Round Inner Cap Lock Plate M10 x 103mm Bolt Arm Bushing Leg Pin Left Base Left Upright Left Seat Frame Leg Press Frame Press Frame Press Arm Support Plate Press Handle M12 Washer Press Arm Cap Short Pad Tube Left Top Frame M8 x 86mm Shoulder Bolt Foot Plate M8 x 22mm Shoulder Bolt 50mm Round Outer Cap M8 x 68mm Shoulder Bolt 56mm Round Inner Cap Knob Weight Guide Weight Bumper Weight Tube Bumper Weight Tube Lock M12 Nut “U”-bracket Pulley Plate Center Base Backrest Frame 25mm x 40mm Inner Cap Weight Top Weight Weight Pin Handgrip Leg Bumper Key No. Qty. 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 # # # # 1 1 4 23 9 1 34 2 13 8 1 1 4 2 2 2 1 4 1 1 4 2 23 1 2 2 4 4 14 2 34 42 4 1 1 3 1 5 29 22 4 6 4 1 4 2 1 1 1 1 1 3 2 1 1 1 2 1 Description R0306A M10 x 75mm Bolt Double “U”-bracket “V”-pulley 90mm Pulley M10 x 50mm Bolt Lock Pin Half Finger Guard Base Bushing Cable Trap M8 x 75mm Carriage Bolt M10 x 135mm Bolt M10 x 115mm Bolt M10 x 108mm Bolt M10 x 62mm Bolt M10 x 85mm Bolt M10 x 80mm Bolt M10 x 77mm Bolt M10 x 65mm Bolt M6 x 35mm Screw Ab Strap M10 x 45mm Bolt M10 x 45mm Button Bolt M8 x 78mm Bolt M8 x 96mm Bolt M10 x 48mm Bolt M8 x 72mm Bolt M8 x 69mm Bolt M6 x 22mm Bolt M6 x 16mm Screw M4 x 16mm Self-tapping Screw M10 Nylon Locknut M8 Nylon Locknut M6 Nylon Locknut Handle Chain Cable Clip M4 Washer M6 Washer M8 Washer M10 Washer M10 Large Washer M10 x 12mm Spacer M10 x 19mm Spacer M8 x 13mm Spacer Full Finger Guard Quarter Finger Guard Butterfly Cable Ab Cable Short Cable Press Cable Weight Cable Large Cable Trap 20mm x 40mm Inner Cap Press Backrest Userʼs Manual Exercise Guide Grease Packet Hex Key Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover of the userʼs manual for information about ordering replacement parts. EXPLODED DRAWING A—Model No. WEMSSY2915.0 68 63 80 63 75 99 102 19 7 99 102 63 75 82 102 99 98 90 98 98 98 110 90 102 74 99 39 106 23 17 17 8 20 18 18 24 99 107 101 63 23 35 20 100 39 85 90 6 106 18 88 17 91 17 89 90 98 89 96 21 59 3 91 20 91 98 10 91 111 62 99 91 90 90 99 90 88 9 98 82 88 90 91 20 19 60 41 104 105 88 107 104 63 73 105 72 91 11 97 97 108 87 66 90 103 63 90 98 66 66 66 82 2 64 90 68 91 68 66 63 66 90 82 66 83 88 87 111 104 88 20 97 87 62 15 4 101 99 77 14 91 16 18 90 20 100 90 23 42 97 58 92 73 104 99 63 80 91 74 11 13 58 90 90 68 91 91 23 15 5 92 63 80 90 R0306A 91 63 80 1 69 69 63 68 64 66 64 64 EXPLODED DRAWING B—Model No. WEMSSY2915.0 82 91 98 82 110 98 82 98 31 36 19 91 98 91 91 33 65 46 98 57 98 44 91 19 90 66 98 82 45 98 82 91 98 98 66 90 68 66 63 91 98 98 25 52 92 91 34 68 63 90 99 63 90 101 66 112 66 101 99 70 111 82 66 64 66 99 82 82 98 69 22 67 68 27 88 67 63 66 99 69 88 66 77 66 66 63 109 66 12 62 30 86 30 90 68 66 109 91 50 90 98 91 66 62 99 99 37 29 99 68 63 90 99 101 32 32 66 51 63 81 90 78 97 91 98 63 79 100 84 34 94 113 72 99 68 66 66 81 100 53 99 66 61 112 77 98 91 99 92 91 54 90 51 88 55 43 90 66 26 48 63 66 64 91 56 47 84 31 66 19 49 91 82 82 82 R0306A 64 20 76 66 68 99 91 72 90 93 95 90 38 91 72 108 40 66 19 66 90 71 90 91 63 77 90 66 28 33 101 99 64 98 91 50 68 63 66 90 ADJUSTMENTS This section explains how to adjust the weight system. See the EXERCISE GUIDELINES on page 29 for important information about how to get the most benefit from your exercise program. Also, see the accompanying exercise guide to see the correct form for each exercise. Make sure 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. CHANGING THE WEIGHT SETTING To change the setting of the weight stack, insert the Weight Pin (57) under the desired Weight (55). Insert the Weight Pin so that the bent end touches the weight stack. Turn the bent end down. Note: Be careful not to scratch yourself when reaching through the hole in the Shroud (10). Do not use the Top Weight (56, not shown) by itself. 55 Note: Due to the cables and pulleys, the amount of resistance at each exercise station may vary from the weight setting. Use the WEIGHT RESISTANCE CHART on page 25 to find the approximate amount of resistance at each weight station. 10 57 ATTACHING THE ACCESSORIES TO A PULLEY STATION Attach the Handle (93) to the Ab Cable (107) at the low pulley station with a Cable Clip (95). For some exercises, the Chain (94) should be attached between the Handle and the Cable with two Cable Clips. Adjust the length of the Chain between the Handle and the Cable so that the Handle is in the correct starting position for the exercise to be performed. 21 94 95 The Lat Bar (not shown), the Ab Strap (79), or the Handle (93) can be attached at any pulley station in the same manner. Always engage the Lock Plate (21) when using the low pulley station (see USING THE LOCK PLATE below). 95 107 93 USING THE LOCK PLATE When using the low pulley station, engage the Leg Pin (24) into the Leg Lever (4) and the Lock Plate (21). 24 To use the Leg Lever (4), engage the Leg Pin (24) into the Right Seat Frame (3) and the Lock Plate (21). 23 4 21 3 ADJUSTING THE BACKREST 26 To adjust the position of the Press Backrest (113), disengaging the Knob (43) from the Left Upright (26) and move the Backrest to the desired position. Reengage the Knob into the Left Upright and the Backrest Frame (53). Make sure the Knob is fully tightened. 53 113 43 LOCKING THE WEIGHT STACK Lock the weight stack by inserting the Lock Pin (65) through a Weight Guide (44) and securing the Lock (48) onto the Lock Pin. 65 24 44 48 WEIGHT RESISTANCE CHART The chart below shows the approximate weight resistance at each exercise station. “Top” refers to the 6 lb. top weight. The other numbers refer to the 12.5 lb. weight plates. Weight resistance shown for the butterfly arm station is for each arm. Note: The actual resistance at each station may vary due to differences in individual weight plates as well as friction between the cables, pulleys, and weight guides. WEIGHT Top 1 2 3 4 5 6 7 8 HIGH PULLEY (lbs.) BUTTERFLY ARM (lbs.) PRESS ARM (lbs.) LEG LEVER (lbs.) LOW PULLEY (lbs.) LEG PRESS (lbs.) AB STATION (lbs.) 25 30 48 22 35 59 27 97 49 10 38 54 67 84 97 105 122 16 45 51 60 31 81 138 93 176 106 39 120 73 88 11 66 Note: 1 pound = .454 kg 25 61 84 118 19 41 60 146 94 107 193 100 126 143 248 130 106 214 43 45 71 85 150 27 87 120 162 223 73 90 114 CABLE DIAGRAMS The cable diagrams below show the proper routing of the Butterfly Cable (106), the Ab Cable (107), the Short Cable (108), the Press Cable (109), and the Weight Cable (110). Use the diagrams to make sure that the cables and the cable traps have been assembled correctly. If the cables have not been correctly routed, the weight system will not function properly and damage may occur. The numbers show the correct route for each cable. Make sure that the cable traps do not touch or bind the cables. Butterfly Cable (106) Length: 152 cm (5 ft.) 4 2 5 1 3 10 2 1 6 3 Short Cable (108) Length: 119 cm (3 ft. 11 in.) 8 5 4 3 1 7 2 9 26 Ab Cable (107) Length: 642 cm (21 ft. 1 in.) 9 2 1 Weight Cable (110) Length: 368 cm (12 ft. 1in.) 10 4 5 3 6 8 Press Cable (109) Length: 685 cm (22 ft. 6 in.) 6 4 5 7 2 27 3 1 MAINTENANCE Make sure 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. 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 these cables several ways: See drawing 1. Tighten the M8 Nylon Locknut (91) that connects the end of a cable to a “U”-bracket (50). 1 See drawing 1. Remove the M10 Nylon Locknut (90) and the M10 x 50mm Bolt (64) from the Cable Trap (68), the 90mm Pulley (63), the two Half Finger Guards (66), and a “U”-bracket (50). Reattach the Pulley, Cable Trap, and Finger Guards to the other hole in the “U”-bracket. Make sure that the Cable Trap and Finger Guards are oriented as shown and that the cable and Pulley move smoothly. 90 66 68 See drawing 2. Remove the M10 Nylon Locknut (90) and the M10 x 50mm Bolt (64) from the Cable Trap (68), the 90mm Pulley (63), the two Half Finger Guards (66), and the two Pulley Plates (51). Reattach the Pulley, Cable Trap, and Finger Guards to the next closer hole to the center of the Pulley Plates. Make sure that the Cable Trap is oriented to hold the cable in the groove of the Pulley, that the Finger Guards are oriented as shown, and that the Cable and Pulley move smoothly. 50 63 91 66 64 2 64 66 68 See drawing 3. Loosen the M12 Nut (49) on the Weight Cable (110). Tighten the Cable into the Weight Tube (not shown) until the slack is removed from the Cable. Retighten the M12 Nut against the M12 Washer (33). 3 49 51 63 66 90 110 33 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 the part ordering information on the back cover of this manual. 28 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 muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways: • by changing the amount of weight used • by changing the number of repetitions or sets performed. (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 weight for each exercise depends upon the individual user. You must gauge your limits and select the amount of weight that is right for you. Begin with 3 sets of 8 repetitions for each exercise you perform. Rest for three minutes after each set. When you can complete 3 sets of 12 repetitions without difficulty, increase the amount of weight. PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout, as well as the number of repetitions or sets completed, is an individual matter. It is important to avoid overdoing it during the first few months of your exercise program. You should progress at your own pace and be sensitive to your bodyʼs signals. If you experience pain or dizziness at any time while exercising, stop immediately and begin cooling down. Find out what is wrong before continuing. Remember that adequate rest and a proper diet are important factors 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 delivering more oxygen to your muscles. Toning You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate amount of weight and increase the number of repetitions in each set. Complete as many sets of 15 to 20 repetitions as possible without discomfort. Rest for one minute after each set. Work your muscles by completing more sets rather than by using high amounts of weight. Weight Loss To lose weight, use a low amount of weight and increase the number of repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets. WORKING OUT Each workout should include 6 to 10 different exercises. 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 session to session. 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 Cross Training Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a balanced program is: • 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 exercise cycle or an elliptical exerciser, 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 exercise will reshape and strengthen your body, plus develop your heart and lungs. 29 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 manner will leave you feeling exhausted. On the exercise guide accompanying this manual you will find photographs showing the correct form for several exercises, and a list of the muscles affected. See the muscle chart on the next page to find the names of the muscles. The repetitions in each set should be performed smoothly and without pausing. The exertion stage of each repetition should last about half as long as the return stage. Proper breathing is important. 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. The ideal resting periods are: • Rest for three minutes after each set for a muscle building workout. • Rest for one minute after each set for a toning workout. • 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. 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. The chart on page 31 of this manual can be photocopied and used to schedule and record your workouts. List the date, the exercises performed, the weight used, and the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life. COOLING DOWN End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move O A P L B C Q R D S E H G F M N U T V I W J X K 30 MUSCLE CHART A. B. C. D. E. F. G. H. I. J. K. L. M. N. O. P. Q. R. S. T. U. V. W. X. Sternomastoid (neck) Pectoralis Major (chest) Biceps (front of arm) Obliques (waist) Brachioradials (forearm) Hip Flexors (upper thigh) Abductor (outer thigh) Quadriceps (front of thigh) Sartorius (front of thigh) Tibialis Anterior (front of calf) Soleus (front of calf) Anterior Deltoid (shoulder) Rectus Abdominus (stomach) Adductor (inner thigh) Trapezius (upper back) Rhomboideus (upper back) Posterior Deltoid (shoulder) Triceps (back of arm) Latissimus Dorsi (mid back) Spinae Erectors (lower back) Gluteus Medius (hip) Gluteus Maximus (buttocks) Hamstring (back of leg) Gastrocnemius (back of calf) MONDAY Date: / TUESDAY Date: / / / / / WEDNESDAY Date: THURSDAY Date: / / / / FRIDAY Date: EXERCISE WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS AEROBIC EXERCISE EXERCISE AEROBIC EXERCISE EXERCISE Make photocopies of this page for scheduling and recording your workouts. 31 ORDERING REPLACEMENT PARTS To order replacement parts, please call the telephone number on the warranty card accompanying this manual. Please provide the following information when ordering replacement parts: • the MODEL NUMBER of the product (WEMSSY2915.0) • the NAME of the product (WEIDER PRO 4250 weight system) • the SERIAL NUMBER of the product (see the front cover of this manual) • the KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and EXPLODED DRAWING in the centre of this manual) Part No. 236644 R0306A Printed in China © 2006 ICON IP, Inc
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