Weider Pro 4500 System Weevsy3426 Users Manual 285430

2015-05-18

: Weider Weider-Pro-4500-System-Weevsy3426-Users-Manual-733907 weider-pro-4500-system-weevsy3426-users-manual-733907 weider pdf

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CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Save this manual

for future reference.

Model No. WEEVSY3426.1

Serial No.

Write the serial number in the

space above for reference. USERʼS MANUAL

Serial Number Decal (under seat)

www.iconeurope.com

QUESTIONS?

If you have questions, or if there are

missing parts, please contact us:

Call: 08457 089 009

From Ireland: 053 92 36102

Website: www.iconsupport.eu

E-mail: csuk@iconeurope.com

Write:

ICON Health & Fitness, Ltd.

c/o HI Group PLC

Express Way

Whitwood, West Yorkshire

WF10 5QJ

AUSTRALIA

Call: 1-800-237-173

E-mail:

australiacc@iconfitness.com

WARNING DECAL PLACEMENT

WEIDER is a registered trademark of ICON IP, Inc.

TABLE OF CONTENTS

This drawing shows the location(s)

of the warning decal(s). If a decal is

missing or illegible, see the front

cover of this manual and request

a free replacement decal. Apply

the decal in the location shown.

Note: The decal(s) may not be

shown at actual size.

WARNINGDECALPLACEMENT ..............................................................2

IMPORTANTPRECAUTIONS ................................................................3

BEFOREYOUBEGIN ......................................................................5

PARTIDENTIFICATIONCHART ..............................................................6

ASSEMBLY ...............................................................................7

ADJUSTMENT ...........................................................................23

WEIGHTRESISTANCECHART..............................................................25

CABLEDIAGRAMS .......................................................................26

MAINTENANCE ..........................................................................27

EXERCISEGUIDELINES ...................................................................28

PARTLIST ..............................................................................29

EXPLODEDDRAWING ....................................................................30

ORDERINGREPLACEMENTPARTS ..................................................BackCover

IMPORTANT PRECAUTIONS

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.

2. 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.

3. It is the responsibility of the owner to ensure

that all users of the weight system are ade-

quately informed of all precautions.

4. The weight system is intended for home use

only. Do not use the weight system in any

commercial, rental, or institutional setting.

5. Keep the weight system indoors, away from

moisture and dust. Do not put the weight

system in a garage or covered patio, or near

water.

6. 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 clear-

ance around the weight system to mount,

dismount, and use the weight system.

7. This weight system has an open weight

stack; the weight stack must not be accessi-

ble from any point outside the userʼs field of

view. To prevent access to the weight stack,

place the weight system in a corner or bay

of a room, as shown in the drawing below.

There must be no more than 3 ft. 4 in. (1 m)

of clearance between the weight system and

the adjacent walls.

8. Keep children under age 12 and pets away

from the weight system at all times.

9. Make sure that all parts are properly tight-

ened each time the weight system is used.

Replace any worn parts immediately.

10. Always wear athletic shoes for foot protec-

tion while exercising.

11. Keep hands and feet away from moving

parts.

12. The weight system is designed to support a

maximum user weight of 300 lbs. (136 kg).

Wall

13. 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).

14. Make sure that the cables remain on the pul-

leys at all times. If the cables bind as you

are exercising, stop immediately and make

sure that the cables are on the pulleys.

15. Always stand on the foot plate when per-

forming an exercise that could cause the

weight system to tip.

16. Never release the arms, leg lever, lat bar, or

ankle strap while weights are raised. The

weights will fall with great force.

17. Always disconnect the lat bar from the

weight system when performing an exercise

that does not require the lat bar.

18. 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.

Shroud

High Pulley Station

Low Pulley Station

Right Side

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 this manual. *Use the anchor

holes to secure the weight system in a fixed position, if desired.

Backrest

Weights

Anchor Hole*

Leg Lever

Foot Plate

Seat

Arm

Arm Pin

Curl Pad

BEFORE YOU BEGIN

Thank you for selecting the versatile WEIDER®PRO

4500 weight system. The 4500 weight system offers a

selection of weight stations designed to develop every

major muscle group of the body.

For your benefit, read this manual carefully before

using your weight system. If you have questions

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. 4 in. (193 cm)

Width: 3 ft. 1 in. (94 cm)

Depth: 4 ft. (122 cm)

M8 Washer (59)

M8 x 75mm Carriage Bolt (78)

M4 x 10mm

Screw (84)

M10 Washer (57)

M10 x 70mm Bolt Set (73)

Large Washer (87)

M12 Nut (86)

M8 Locknut (58) M10 Locknut (56)

M10 x 45mm

Bolt (81)

M10 x 55mm Bolt (66)

M10 x 65mm Bolt (75)

M10 x 75mm Bolt (85)

M10 x 80mm Bolt (71)

M8 x 80mm Bolt (68)

M6 x 80mm Screw (70)

M10 x 80mm 10.9G Bolt (79)

M10 x 90mm Bolt (67)

M10 x 160mm Bolt (74)

M6 x 16mm

Screw (62) M4 x 19mm

Screw (69)

M8 x 19mm

Shoulder

Bolt (65)

M10 x 40mm

Bolt (77)

M6 Washer

(82)

M10 Large

Washer (80)

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. Note: If a part is not in the

hardware kit, check to see if it has been preattached.

ASSEMBLY

The Four Stages of the Assembly Process

Frame Assembly—You will begin by assem-

bling 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 seat and the backrest.

To make assembly easier, carefully read the

following information and instructions:

•Assembly requires two persons.

• 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 while you

assemble it.

• Place all parts in a cleared area and remove the

packing materials. Do not dispose of the packing

materials until assembly is completed.

• For help identifying small parts, use the PART

IDENTIFICATION CHART on page 6.

• The following tools (not included) may be required

for assembly:

two adjustable wrenches

one rubber mallet

one standard screwdriver

one Phillips screwdriver

Assembly may be more convenient if you have a

socket set, a set of open-end or closed-end

wrenches, or a set of ratchet wrenches.

2. Orient the two Weight Guides (21) so that the

indicated holes are closer to the lower ends.

Attach the two Weight Guides and the Base (1)

to the Stabilizer (2) with two M10 x 80mm

10.9G Bolts (79), two M10 Washers (57), and

two M10 Locknuts (56). Tighten the Locknuts.

Attach the Upright (3) to the Base (1) with the

two indicated M8 x 75mm Carriage Bolts (78)

and two M8 Locknuts (58). Do not tighten the

Locknuts yet.

Insert four M8 x 75mm Carriage Bolts (78) up

through the Base (1). Note: It may be helpful

to place tape over the bolt heads to hold

them in place.

Frame Assembly 1

58 79

Holes

IMPORTANT: To make assembly easier,

read the assembly tips on page 7.

3. Attach the Front Leg (7) to the Base (1) with the

two indicated M8 x 75mm Carriage Bolts (78)

and two M8 Locknuts (58). Do not tighten the

Locknuts yet.

Attach the Leg Bumper (60) to the Front Leg (7)

with an M4 x 19mm Screw (69). Make sure

that the end of the Leg Bumper is pointing

upward.

4. Hold the Seat Frame (6) between the Upright

(3) and the Front Leg (7). Orient the Seat

Frame so that the welded rods are closer to the

Upright.

Attach the Seat Frame (6) to the Upright (3)

with two M8 x 80mm Bolts (68), two M8

Washers (59), and two M8 Locknuts (58). Do

not tighten the Locknuts yet.

Attach the Seat Frame (6) to the Front Leg

(7) in the same manner.

Welded

Rods

5. Slide the two Weight Bumpers (27) onto the

Weight Guides (21). Orient fourteen Weights

(22) so the pin holes are on the bottom, and

slide the Weights onto the Weight Guides.

Insert the Weight Tube (24) into the fourteen

Weights (22). Make sure that the pin on the

Weight Tube is oriented as shown.

Using the included grease packet, lubricate the

indicated holes in a Weight (22). Slide the

Weight onto the Weight Guides (21).

Hole

Grease

6. Attach the Top Frame (4) to the Upright (3) with

two M8 x 80mm Bolts (68), two M8 Washers

(59), and two M8 Locknuts (58). Do not tighten

the Locknuts yet.

Attach the Top Frame (4) between the Weight

Guides (21) with an M10 x 160mm Bolt (74),

two M10 Washers (57), two 13mm Spacers

(76), and an M10 Locknut (56). Do not tighten

the Locknuts yet.

57 76

7. Attach the Left Cap (19) and the Right Cap (20)

to the bottom of the Shroud (17) with two M4 x

10mm Screws (84).

Attach the Top Cap (18) to the top of the

Shroud (17) with two M4 x 10mm Screws (84).

8. Attach the Shroud (17) to the Top Frame (4)

with two M4 x 19mm Screws (69).

Attach the Shroud (17) to the brackets on the

Stabilizer (2) with two M4 x 19mm Screws (69).

Make sure that the brackets are inside the

Shroud.

See steps 2–6. Tighten the Locknuts (56, 58)

used in these steps.

6917

Bracket

9. Apply grease to the M10 x 70mm Bolt Set (73).

Orient the Leg Lever (8) so that the welded sup-

port is on the side shown. Attach the Leg Lever

to the Front Leg (7) with the Bolt Set. Do not

overtighten the Bolt Set; the Leg Lever must

pivot freely.

Grease

Welded

Support

Arm Assembly

10. Apply grease to an M10 x 90mm Bolt (67).

Attach the Pivot Frame (5) to the Top Frame (4)

with the Button Bolt and an M10 Locknut (56).

Do not overtighten the Locknut; the Pivot

Frame must pivot freely.

Attach the two Arm Pins (40) to the Pivot Frame

(5) with two M4 x 19mm Screws (69). Insert the

Arm Pins into the two holes in the Upright (3).

Grease

Holes

11. Apply grease to an M10 x 55mm Bolt (66).

Attach a Cable Pivot (39) to the Right Arm (9)

with the Button Bolt and an M10 Locknut (56).

Do not overtighten the Locknut; the Cable

Pivot must pivot freely.

Wet the inside of a Large Foam Pad (42) with

soapy water. Slide the Large Foam Pad onto

the Right Arm (9).

Attach the upper end of a Handle (11) to the

Right Arm (9) with an M10 x 75mm Bolt (85),

two M10 Washers (57), two 16mm Spacers

(52), and an M10 Locknut (56). Do not tighten

the Button Bolt yet.

Press a Handle Cap (31) into the Right Arm (9).

Attach the lower end of the Handle (11) to the

Right Arm with an M10 x 40mm Bolt (77) and

an M10 Large Washer (80). Tighten the M10 x

75mm Bolt (85).

Assemble the Left Arm (10) in the same

manner.

31 77

85 56

Grease

12. Apply grease to an M10 x 90mm Bolt (67) and

two Arm Bushings (44). Attach the Right Arm (9)

to the Pivot Frame (5) with the Button Bolt, the

two Arm Bushings, and an M10 Locknut (56).

Do not overtighten the Locknut; the Right

Arm must pivot freely.

Attach the Left Arm (10) to the Pivot Frame

(5) in the same manner.

13. Refer to the CABLE DIAGRAMS on page 26

as you identify and assemble the cables.

Identify the Arm Cable (54). Apply grease to

an M8 x 19mm Shoulder Bolt (65). Attach the

Arm Cable to the indicated Cable Pivot (39) with

the Shoulder Bolt and an M8 Locknut (58).

Make sure that the Cable can pivot freely

around the Shoulder Bolt.

944

Grease

Cable Assembly

14. Route the Arm Cable (54) over a V-pulley (46).

Attach the V-pulley, a Large Cable Trap (50),

and two Guards (41) to the Upright (3) with an

M10 x 65mm Bolt (75) and an M10 Locknut

(56). Make sure that the Cable Trap is ori-

ented to hold the Cable in the groove of the

V-pulley.

16. Route the Arm Cable (54) over a V-pulley (46).

Attach the V-pulley, a Large Cable Trap (50),

and two Guards (41) to the Upright (3) with an

M10 x 65mm Bolt (75) and an M10 Locknut

(56). Make sure that the Cable Trap is ori-

ented to hold the Cable in the groove of the

V-pulley.

15. Route the Arm Cable (54) under a 90mm Pulley

(48). Attach the Pulley and two Half Guards (43)

to the Double U-bracket (63) with an M10 x

45mm Bolt (81) and an M10 Locknut (56). Make

sure that the Half Guards are on the outside

of the Double U-bracket as shown.

17. Apply grease to an M8 x 19mm Shoulder Bolt

(65). Attach the Arm Cable (54) to the indicated

Cable Pivot (39) with the Shoulder Bolt and an

M8 Locknut (58). Make sure that the Cable

can pivot freely around the Shoulder Bolt.

54 39

Grease

18. Identify the High Cable (55). Route the High

Cable up through the Top Frame (4) and over a

90mm Pulley (48). Attach the Pulley inside of

the Top Frame with an M10 x 80mm Bolt (71),

two M10 Washers (57), two 19mm Spacers

(33), and an M10 Locknut (56).

19. Route the High Cable (55) over a 90mm Thin

Pulley (47) and down through the Top Frame

(4). Attach the Thin Pulley inside of the Top

Frame with an M10 x 80mm Bolt (71), an M10

Washer (57), and a 19mm Spacer (33). Make

sure that the Thin Pulley does not fall out of

the Top Frame while you complete steps 20

and 21.

33 33

33 57

20. Wrap the High Cable (55) under a 90mm Pulley

(48). Attach the Pulley and two Half Guards (43)

at the upper hole in the Adjustable U-bracket

(45) with an M10 x 45mm Bolt (81) and an M10

Locknut (56). Make sure that the Half Guards

are on the outside of the Adjustable U-

bracket.

21. Route the High Cable (55) up through the Top

Frame (4) and over a 90mm Thin Pulley (47).

Attach the Thin Pulley inside the Top Frame

with the M10 x 80mm Bolt (71) used in step 19,

a 19mm Spacer (33), an M10 Washer (57), and

an M10 Locknut (56).

56 48

22. Route the High Cable (55) over a 90mm Pulley

(48) and down through the Top Frame (4).

Attach the Pulley inside the Top Frame with an

M10 x 80mm Bolt (71), two M10 Washers (57),

two 19mm Spacers (33), and an M10 Locknut

(56).

457

24. Identify the Low Cable (53). Route the Low

Cable through the Leg Lever (8) and the Front

Leg (7).

Attach a 90mm Pulley (48) inside the Leg Lever

(8), over the Low Cable (53), with an M10 x

75mm Bolt (85), two M10 Washers (57), two

16mm Spacers (52), and an M10 Locknut (56).

23. Thread an M12 Nut (86) all the way onto the

High Cable (55). Place a Large Washer (87) on

top of the Weight Tube (24).

Tighten the High Cable (55) into the Weight

Tube (24) until all the slack is removed from the

cables. Tighten the M12 Nut (86) against the

Large Washer (87).

25. Attach a 90mm Pulley (48) inside the Front Leg

(7), over the Low Cable (53), with an M10 x

80mm Bolt (71), two M10 Washers (57), two

19mm Spacers (33), and an M10 Locknut (56).

56 7

26. Attach a 90mm Pulley (48) inside the Upright

(3), over the Low Cable (53), with an M10 x

80mm Bolt (71), two M10 Washers (57), two

19mm Spacers (33), and an M10 Locknut (56).

28. Route the Low Cable (53) under a 90mm Pulley

(48). Insert an M10 x 55mm Bolt (66) through

two Half Guards (43), the Base (1), and the

Pulley. Make sure that the Half Guards are on

the outside of the bracket as shown.

27. Route the Low Cable (53) over a 90mm Pulley

(48). Attach the Pulley and two Half Guards (43)

to the Double U-bracket (63) with an M10 x

45mm Bolt (81) and an M10 Locknut (56). Make

sure that the Half Guards are on the outside

of the Double U-bracket as shown.

43 63

31. Attach the Backrest (16) to the Upright (3) with

two M6 x 80mm Screws (70) and two M6

Washers (82).

30. Attach the Low Cable (53) to the M10 x 55mm

Bolt (66) used in step 28 with an M10 Locknut

(56).

Seat Assembly

29. Route the Low Cable (53) over a 90mm Pulley

(48). Attach the Pulley, a Cable Trap (51), and

two Half Guards (43) to the Adjustable U-

bracket (45) at the second hole from the bottom

with an M10 x 55mm Bolt (66) and an M10

Locknut (56).

32. Attach the Seat (15) to the Seat Frame (6) with

two M6 x 80mm Screws (70) and two M6

Washers (82).

33. Insert the Pad Tube (29) into the Front Leg (7).

Slide two Small Foam Pads (28) onto the Pad

Tube. Then, press two Pad Caps (34) onto the

Pad Tube.

Slide two Small Foam Pads (28) onto the Leg

Lever (8). Press two Pad Caps (34) onto the

Leg Lever.

28 34

34. Orient the Curl Pad (14) so that the holes in the

back are closer to the lower edge. Attach the

Curl Pad to the Curl Post (13) with two M6 x

16mm Screws (62).

35. Make sure that all parts have been properly tightened. The use of the remaining parts will be explained in

ADJUSTMENT, beginning on page 23.

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 DIAGRAMS on page 26 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 27.

13 62

This section explains how to adjust the weight system. See the EXERCISE GUIDELINES on page 28 for impor-

tant information about how to get the most benefit from your exercise program. Also, refer to the accompanying

exercise guide to see the correct form for each exercise.

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.

ATTACHING THE ACCESSORIES TO A PULLEY

STATION

Attach the Ankle Strap (12) to the Low Cable (53) at

the low pulley station with a Cable Clip (37). For

some exercises, the Chain (25) should be attached

between the Ankle Strap and the Cable with two

Cable Clips. Adjust the length of the Chain

between the Ankle Strap and the Cable so that

the Ankle Strap is in the correct starting posi-

tion for the exercise to be performed.

The Lat Bar (not shown) or the Curl Bar (not

shown) can be attached at either pulley station in

the same manner.

ADJUSTMENT

CHANGING THE WEIGHT SETTING

To change the setting of the weight stack, insert the

Weight Pin (26) under the desired Weight (22).

Insert the Weight Pin so that the bent end touches

the Weight, and then turn the bent end downward.

Note: Do not use the top weight by itself.

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.

ARM CONVERSION

To use the Arms (9, 10) as butterfly arms, insert the

Arm Pins (40) into the holes in the Upright (3) and

the Pivot Frame (5) as shown.

To use the Arms (9, 10) as press arms, insert the

Arm Pins (40) into the holes in the Pivot Frame (5)

and the Arms.

Holes

LOCKING THE WEIGHT STACK

Lock the weight stack by inserting the Lock Pin (89)

through a Weight Guide (21) and securing the Lock

(88) onto the Lock Pin.

USING THE CURL PAD

To use the Curl Pad (14), remove the 64mm Round

Inner Cap (30) from the Front Leg (7). Insert the

Curl Post (13) into the Front Leg and secure it in

place with the Curl Knob (61).

When performing an exercise that does not require

the Curl Pad (14), remove the Curl Pad and insert

the 64mm Round Inner Cap (30) into the Front Leg

(7). Store the Curl Pad away from the weight sys-

tem.

WEIGHT RESISTANCE CHART

The chart below shows the approximate weight resistance at each exercise station. Weight resistance shown for

the butterfly arm station is for each arm. Note: The actual resistance at each station may vary due to differ-

ences in individual weight plates as well as friction between the cables, pulleys, and weight guides.

WEIGHT

HIGH

PULLEY

(lbs.)

BUTTERFLY

ARM

(lbs.)

PRESS

ARM

(lbs.)

LOW

PULLEY

(lbs.)

LEG

LEVER

(lbs.)

125 16 30 42 40

240 20 40 51 51

352 27 51 66 70

466 33 62 80 84

582 39 78 98 102

691 45 90 112 115

7106 52 101 128 136

8120 58 110 140 156

9138 65 126 159 167

10 151 70 142 174 183

11 164 75 152 189 195

12 184 81 160 196 210

13 197 88 165 211 233

14 212 93 175 225 242

15 222 98 186 240 250

Note: 1 lb. = 0.454 kg

CABLE DIAGRAMS

The cable diagrams below show the proper routing of the Low Cable (53), the Arm Cable (54), and the High

Cable (55). Use the diagrams to make sure that the cables, cable traps, and guards have been assembled cor-

rectly. 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.

Arm Cable (54)

Length: 259 cm (102 in.)

High Cable (55)

Length: 292 cm (115 in.)

Low Cable (53)

Length: 424 cm (167 in.)

Make sure that all parts are properly tightened each time you use the weight system. 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. Remove the M10 Locknut (56) and

the M10 x 55mm Bolt (66) from the Adjustable U-

bracket (45), the Cable Trap (51), the 90mm Pulley

(48), and the two Half Guards (43). Reattach the

Pulley, Cable Trap, and Half Guards to the next

closest hole to the center of the Adjustable U-

bracket. Make sure that the Cable Trap is

oriented to hold the cable in the groove of the

Pulley, that the Half Guards are oriented as

shown, and that the Cable and Pulley move

smoothly.

See drawing 2. Loosen the M12 Nut (86) on the

High Cable (55). Tighten the Cable into the Weight

Tube (24) until the slack is removed from the Cable.

Then, retighten the M12 Nut against the Large

Washer (87).

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.

MAINTENANCE

EXERCISE GUIDELINES

FOUR TYPES OF STRENGTH WORKOUTS

Note: A “repetition” is one complete cycle of an exer-

cise, 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 indi-

vidual 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 training workouts on Monday, Wednesday,

and Friday.

• 20 to 30 minutes of aerobic exercise on Tuesday

and Thursday.

• One full day of 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 bodyʼs signals. Follow each 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:

• Muscle 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.

Note: Specifications are subject to change without notice. For information about ordering replacement parts, see

the back cover of the userʼs manual. *These parts are not illustrated.

Key No. Qty. Description Key No. Qty. Description

11Base

21Stabilizer

31Upright

41Top Frame

51Pivot Frame

61Seat Frame

71Front Leg

81Leg Lever

91Right Arm

10 1 Left Arm

11 2 Handle

12 1 Ankle Strap

13 1 Curl Post

14 1 Curl Pad

15 1 Seat

16 1 Backrest

17 1 Shroud

18 1 Top Cap

19 1 Left Cap

20 1 Right Cap

21 2 Weight Guide

22 15 Weight

23 1 Weight Tube Cap

24 1 Weight Tube

25 1 Chain

26 1 Weight Pin

27 2 Weight Bumper

28 4 Small Foam Pad

29 1 Pad Tube

30 4 64mm Round Inner Cap

31 2 Handle Cap

32 1 38mm Round Outer Cap

33 10 19mm Spacer

34 4 Foam Cap

35 1 Lat Bar

36 2 Handgrip

37 3 Cable Clip

38 1 Curl Bar

39 2 Cable Pivot

40 2 Arm Pin

41 4 Guard

42 2 Large Foam Pad

43 10 Half Guard

44 4 Arm Bushing

45 1 Adjustable U-bracket

46 2 V-pulley

47 2 90mm Thin Pulley

48 10 90mm Pulley

49 3 57mm Round Inner Cap

50 2 Large Cable Trap

51 1 Cable Trap

52 6 16mm Spacer

53 1 Low Cable

54 1 Arm Cable

55 1 High Cable

56 23 M10 Locknut

57 20 M10 Washer

58 12 M8 Locknut

59 6 M8 Washer

60 1 Leg Bumper

61 1 Curl Knob

62 2 M6 x 16mm Screw

63 1 Double U-bracket

64 2 Curl Bar Cap

65 2 M8 x 19mm Shoulder Bolt

66 4 M10 x 55mm Bolt

67 3 M10 x 90mm Bolt

68 6 M8 x 80mm Bolt

69 7 M4 x 19mm Screw

70 4 M6 x 80mm Screw

71 5 M10 x 80mm Bolt

72 2 64mm Round Outer Cap

73 1 M10 x 70mm Bolt Set

74 1 M10 x 160mm Bolt

75 2 M10 x 65mm Bolt

76 2 13mm Spacer

77 2 M10 x 40mm Bolt

78 4 M8 x 75mm Carriage Bolt

79 2 M10 x 80mm 10.9G Bolt

80 2 M10 Large Washer

81 3 M10 x 45mm Bolt

82 4 M6 Washer

83 2 57mm Thick Round Inner Cap

84 4 M4 x 10mm Screw

85 3 M10 x 75mm Bolt

86 1 M12 Nut

87 1 Large Washer

88 1 Lock

89 1 Lock Pin

*–Userʼs Manual

*–Exercise Guide

*–Grease Packet

*–Assembly Tool

PART LIST Model No. WEEVSY3426.1 R1010A

44 56

65 54

70 68

48 58 58

30 78

34 60 57

73 53

EXPLODED DRAWING A Model No. WEEVSY3426.1 R1010A

27 21

57 71 47

564

57 71

56 41

41 75

59 59

33 33

EXPLODED DRAWING B Model No. WEEVSY3426.1 R1010A

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)

Weider Pro 4500 System Weevsy3426 Users Manual 285430

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