weider system 3 15922 manual

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MODEl. NO. 15922

MODEL N0.15922 SKU NO. 354.15922 SERIAL NO. Write the serial number in the space above for reference.

SERIAL NUMBER DECAL

WAIT, READ THIS FIRSTI ff you find this unit to hal/8 missing or defectlve parts please have reedy the following information listed below before calling the BOO NUMBER.

The ASSEMBLY MANUAL MODEL NUMBER of this UN" PART NAME or DESCRIPTION ORDERING NUMBER THE QUANTITY of each part that you nflfld.

THE MODEL NUMBER of this unit Is found In the UPPER LEFT-HAND or RIGHT-HAND CORNER of this page. The MODEL NUMBER Is B sflriBS of LETTERS followed by s NUMBER.

THE PART NAME or DESCRIPTION and the ORDERING NUMBER can be found on the PARTS

=···icdJcw. 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 CONTACTING THE STORE FOR PARTS OR RETURNING THE PRODUCT. Call our "CUSTOMER ASSISTANCE UNE" 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 Mure reference.

WEIDER HEALTH AND FITNESS 21100 Erwin Street, Woodland Hills, Ca. 91367 USA

BEFORE BEGINNING ASSEMBLY READ THE FOLLOWING

THIS PRODUCT REPRESENTS THE STATE OF THE ART IN TECHNOLOGY IN HOME FITNESS EQUIPMENT. EVERY EFFORT HAS BEEN MADE TO BRING TO YOU A PRODUCT OF THE HIGHEST QUALITY AND WORKMANSHIP. WE HOPE YOU WILL FIND THIS PRODUCT BENEFICIAL TO YOUR PHYSICAL CONDITIONING AND WELL-BEING-r~

.. HELPI=UL HINTS I=OR ASSEMBLY

1. TOOLS REQUIRED FOR ASSEMBLY INCLUDE: A HAMMER, PLIERS, MEDIUM SIZE FLAT HEAD SCREWDRIVER, AND TWO 6" ADJUSTABLE WRENCHES.

2. PRIOR TO BEGINNING THE ASSEMBLY OF THIS PRODUCT WE RECOMMEND THAT YOU TAKE A FEW MINUTES TO UNPACK AND LAY OUT ALL THE PARTS SO THEY CAN BE EASILY IDENTIFIED. IT IS EXTREMELY HELPFUL IF THE CONTENTS OF THE HARDWARE BAG ARE EMPTIED OUT AND LIKE PARTS GROUPED TOGETHER; I.E. 5116" X 3" HEX HEAD BOLTS TOGETHER, ETC. A HANDY PLACE TO HOLD THE HARDWARE MIGHT BE TO USE THE INSIDE OF THE CARTON TOP. AFTER GROUPING PARTS AGAINST THE PARTS LIST TO IDENTIFY PARTS AND SIZES, WRITE THE SIZE AND PART NAME BESIDE EACH PART SO YOU KNOW EXACTLY WHICH PART TO GO TO FOR A PARTICULAR ITEM.

3. THE ASSEMBLY INSTRUCTIONS HAVE BEEN WRmEN USING CHECK-v'AS YOU GO ASSEMBLY METHOD. BY CHECKING THE BOXES AS YOU GO IT IS VERY EASY TO FOLLOW ALONG THE ASSEMBLY WITHOUT REREADING TO FIND YOUR PLACE IN THE ASSEMBLY.

4. YOU WILL ALSO NOTICE THAT AT THE BEGINNING OF EACH ASSEMBLY STEP THERE IS A HARDWARE LIST SHOWING THE QUANTITY AND DESCRIPTION OF THE HARDWARE REQUIRED TO DO ALL ASSEMBLIES IN THAT STEP. BY PRE-SELECTING THE HARDWARE FOR EACH STEP YOU WILL SAVE TIME AND CONFUSION.

5. TAKE NOTE OF ANY SPECIAL WARNINGS, CAUTIONS, NOTES, OR NOTICES. LAY OUT UNASSEMBLED PARTS: FAMILIARIZE YOURSELF WITH THE DRAWINGS THEN READ AND UNDERSTAND THE INSTRUCTIONS THOROUGHLY. .

6. THIS PRODUCT MUST BE ASSEMBLED BY AN ADULT PRIOR TO USE;

7. DO NOT DESTROY THE PACKING AND CARTON UNTIL THE UNIT I_S COMPLETELY ASSEMBLED.

. 8. DO NOT DESTROY THE INSTRUCTION MANUAL, USE IT FOR ORDERING REPLACEMENT PARTS.

9. IN ASSEMBI.. Y, WHEN THERE ARE INSTRUCTIONS_ THAT INDICATE THE USE OF A WASHER WHEN BOLTING, IT IS VERY IMPORTANT TO USE THE WASHER IN EACH PLACE SHOWN. THE WASHERS ARE USED TO DISTRIBUTE THE LOAD ON THE BOLT AND ARE VERY IMPORTANT.

10. TO HELP SECURE PLASTIC CAPS IN TUBING IT IS ADVISABLE TO GLUE ON ALL PLASTIC CAPS DURING ASSEMBLY USING ANY HOUSEHOLD TYPE GLUE.

11. PERIODICALLY CHECK THE UNIT FOR BOLT TIGHTNESS AND PARTS WEAR TO INSUR.E THAT YOUR EQUIPMENT IS KEPT IN TOP CONDITION.

12. WITH CON11NUEO USE THE MOVING PARTS OF THIS UNIT WILL BECOME _STIFF AND PoSSIBLY B_EGIN SQUEAKING. LUBRICATE THE MOVING PARTS WITH ANY HOUSEHOLD LUBRICATING OIL NOTE: IT MAY BE NECESSARY TO PARTIALLY DIS-ASSEMBLE THE PARTS TO LUBRICATE THE PARTS PROPERLY.

-:-- .. fir:'~:;;;;;:;:..;,;;?··,....:::._ ____ :_-

PART LIST 15922

DIAGRAM NO. PART NAME

1 BASE

2 SIDE BASE

3 BASE PLATE

4 REAR BRACE

5 ARM PRESS FRAME UPRIGHT

6 SQUAT STATION UPRIGHT

7 SIDE BRACE

9 TOP FRAME

10 BACK SUPPORT BRACKET ---

11 AB FLEX ARM

12 AB FLEX ARM HANDLE

13 AB FLEX ARM CONNECTOR TUBE

14 SEAT FRAME

15 SEAT BRACE

16 MOUNTING PLATE

17 WEIGHT SELECTOR TUBE

18 WEIGHT PLATE

19 GUIDEROD .

20 SEAT

21 BACKREST

22 ARM PRESS ASSEMBLY

23 1' X 13' PIVOT TUBE

~ 24 PEC-OECK ARM -RIGHT

25 PEC-DECK ARM • LEFT

26 FOAM ROLLER • 4" X 7 1/2'

27 ARM PRESS HANDLE

28 FOAM GRIP • 1' X 5'

29 LEG EXTENSION TUBE

30 PAD BAR • 314" X 13 314"

31 FOAM PAD - 3" X 5 314"

32 PEC.DECK CABLE - 267 112'

33 PULLEY • 3 112"

34 PEC-DECK PULLEY BRACKET (RIGHT • HOLE)

35 PEC-DECK PULLEY BRACKET (LEFT- HOLE)

,_ 36 WEIGHT STACK CABLE • 67"

37 PULLEY CONNECTOR PLATE

38 BENT PULLEY TRAP BRACKET

39 LEG EXTENSION CABLE • 55 1/4" -- ----- ------ -- -

___ : __ ~---- ~-~-~· ---'-~-- ---

...------"- ~ ---,....- ,

QTY ORDERING NO t 1 C3193-F21 *F21

1 C3194-F21 *F21

1 C3195-F21 *F21

1 C319&-F21*F21

1 C3197-F21*F21

1 C3198-F21*F21

1 C3198-F21 *F21

1 C3200.F21 *F21

1 C6763-F21 *F21

1 C6376-F21 *F21

2 C6377·F21 *F21

1 C6954-F21 *F21

1 C3201-F21 *F21

1 C6764-F21 *F21

1 C6765-F21 *F21 '

1 C6374-F21*F21

10 BB~325*F21

2 C6826-F21 *F21

1 C1372-F21 *F21

1 C1373-F21 *F21

1 C3202-F21 *F21

1 C6375-F21 *F21

1 C3203-F21 *F21

1 C3204-F21 *F21

2 C0450-E08*F21

2 C6378-F21 *F21

4 C0417·B05*F21

1 C2212-E28*F21

2 C6331-E28*F21

4 C0454-E04*F21

1 C6634-F21 *F21

11 AA-8133*F21

1 C5955-F21*F21

1 C5956-F21 *F21

1 C6635-F21 *F21

2 C6767-F21*F21

2 C6768-F21 *F21

1 C6636-F21 *F21 1

---

r- - ~

PART LIST 15922

DIAGRAM NO~ PARTNAI\IIi: QTY ORDERING NO

40 CABLE TRAP BRACKET .4 C6766-F21*F21

41 PEC-DECK PULLEY BRACKET (CENTER- HOLE) 2 C6957-F21*F21

42 PULLEY - 4 112" 3 AA-8122*F21

43 AB BACKREST 1 C1374-F21

44 ARM PADS 2 C1375-F21*F21

45 SQUAT STATION BAR 1 C6958-F21*F21

46 FOAM ROLLER 3 114' X 7' 2 C0443-E02*F21

47 LATBAR 1 C6803-D35*F21

48 5-HOOK 1 WW-7030*F21

49 LEG STRAP W/DUMBBELL HANDLE 1 EE-0075*F21

~ 50 ACCESSORY ROPE 1 C6602-D23*F21

58 318" X 3" HEX HEAD BOLT 1 HH-5059*F21

~9/ 5/16" X3" HEX HEAD BOLT 5 HH-5167*F21

~60 5/16' X21/4" HEX HEAD BOLT 7 HH-5199*F21

61 5/16" X2 314" HEX HEAD BOLT 16 HH-5058*F21

62 5/16" X31/4" HEX HEAD BOLT 2 HH-5297*F21

->~\ 5/16" X 2' HEX HEAD BOLT 5 HH-5054*F21

,'64 5/16" X 2112" HEX HEAD BOLT 4 HH-5053*F21

•65 5/16" X 1112" HEX HEAD BOLT 5 HH-5312*F21

66 5/16" X 314" HEX HEAD BOLT 2 HH-5245*F21

67 5/16" NYLON LOCK NUT 46 HH-5012*F21

468-/.- 5/16" FLAT WASHER 33 HH-5127*F21 v· 69 1/4" X 314" MACHINE SCREW 4 HH-5022*F21

70 1/4" X 2" MACHINE SCREW 4 HH-5256*F21

72 1/4" X 2 112" CARRIAGE BOLT 1 HH-5333*F21

73 1/4" FLAT WASHER 4 H H-5048*F21

74 1/4" NXLON LOCK NUT 2 HH-5011*F21

75 318" X 1 314" HEX HEAD BOLT 9 HH-5308*F21

76 318" NYLON LOCK NUT 14 HH-5088*F21

77 1/4" X 2 314" MACHINE SCREW 3 HH-5326'F21

78 318" FLAT WASHER 6 HH-5265*F21

79 318" X 2 314" HEX HEAD BOLT 1 HH-5238*F21

80 2" X 1 3116" FLAT WASHER 2 HH-5454*F21

81 318" X 2 1/4" HEX HEAD BOLT 1 HH-5061*F21

82 318" X 31/4" HEX HEAD BOLT 1 HH-5063*F21

83 1/4" X 1 314" HEX HEAD BOLT 1 HH-5024*F21

f--- 64 318" X 3 112" HEX HEAD BOLT 1 HH-5062*F21

85 PEC-DECK LOCK PIN • 5/16" X 2 112" 2 WW-7053*F21

86 112' LONG METAL SPACER 1 HH-5317*F21

....

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0

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'-' v )' l '

,-.......... -=.,__

PART LIST 15922

DIAGRAM NO. PART NAME QTY ORDERING NO

87 17132" LONG METAL SPACER 2 HH-5317*F21

88 9/32" LONG METAL SPACER 2 HH-5413*F21

89 314" LONG METAL SPACER 1 HH-5335*F21

90 2" SQUARE PLASTIC INSERT CAP 4 AA-8002*F21

91 1 112" SQUARE PLASTIC INSERT CAP 9 AA-8001*F21

92 1" ROUND PLASTIC INSERT CAP 12 AA-8005*F21

93 2" SQUARE PLASTIC COVER CAP 4 AA-8015*F21

94 1 1/4" SQUARE PLASTIC INSERT CAP 2 AA-8069*F21

95 WEIGHT SELECTOR TUBE END CAP 1 AA-8123*F21

96 RUBBER BUMPER WASHER 2 AA-8124*F21

97 WEIGHT SELECTOR PIN 1 WW-7013*F21

~ 98 1 1/4" SQUARE END BUSHING 8 AA-8203*F21

99 1 314" SQUARE PLASTIC INSERT CAP 1 AA-8006*F21

100 314" ROUND PLASTIC INSERT CAP 4 AA-80.12*F21

105 WEIGHT PLATE DECAL 1 SET DE-4232*F21

l 106 STATION 1 DECAL 1 SET DE-4232*F21

107 POWER STACK DECAL 1 SET DE-4232*F21

108 STATION 2 DECAL 1 SET DE-4232*F21

109 STATION 3 DECAL 1 SET DE-4232*F21

110 WEIDER SYSTEM 3 DECAL 1 SET DE-4232*F21

ASSEMBLY MANUAL 1 NN-1177*F21

TRAINING MANUAL 1 NN-1178*F21

HARDWARE BAG (STEP 1-4) 1 C5957-F21*F21




HARDWARE BAG (3 112" PULLEYS) 1 C5961-F21*F21

HARDWARE BAG (4 112" PULLEYS, LEG STP, ROPE) 1 C6962-F21*F21

THERE ARE SEVERAL ACCESSORY ITEMS INCLUDED WITH THE HOME GYM

LATBAR:

0 To LONG LA T BAR (47) press 1" ROUND PLASTIC INSERT CAPS (92) into each end of Bar and assemble 1' X 5" FOAM GRIPS (28) to Bar with the aid of a small amount of liquid dish detergent.

0 To use Lat Bar, connect to Cable at Top Mast Tube with ·s· HOOK (48). This Bar is used to do all Lat Pull-Down Exercises.

LEGSTRAP: ~ ~48 D Slide anached Dumbbell Handle to one end of strap .--0 &1\ ~

o· Usmg "S" HOOK (48) LEG STRAP (49) IS connected t~ase Pulley at front of the umt ~ 47 ~ D ThiS accessol}' IS used !oral/Leg Exerc1ses. ~49 ~ 28 ~ DUMBBELL HANDLE: ~ 9.2

D Slide anached Dumbbell Handle to center of LEG STRAP (49) and connect dumbell handle to Base Pulley to perform single Arm Curls, and Side Lateral Raises.

D Note: Many of the exercises performed with these accessories may need to be connected with the use of the 34• ACCESSORY ROPE (50) as desired to give proper distancing from unit.

• WBDER HEALTH and RTNESS PAGES

STEP 'f BASE I=RAME ASSEMBLY

' 0 Begin by capping each tubing end of the BASE (1) with 2" SQUARE ~ COVER CAPS (93).

PART NAME " '·. QTY

60 5116" X 2 1/4" HEX HEAD BOLT 1

61 5116" X 2 314" HEX HEAD BOLT

64 5116" X 2 112" HEX HEAD BOLT

67 5116" NYLON LOCK NUT

68 5116" FLAT WASHER

90 2" SQUARE PLASTIC INSERT CAP

92 1" ROUND PLASTIC INSERT CAP

93 2" SQUARE PLASTIC COVER CAP

67..--8

60

2

2

5

4

1

2

4

0 Cap one end of the SIDE BASE (2) with a 2" SQUARE COVER CAP (93) and the other end with a 2" SQUARE INSERT CAP (90).

0 Orient the SIDE BASE (2) so that the dimpled-in holes are faced to the floor.

0 Assemble the BASE (1) to the SIDE BASE (2) by bolting with 5116" X 2 3/4" HEX HEAD BOLTS (61) through the bracket of the Base and then through the Side Base. Assemble 5/16" FLAT WASHERS (68) onto the end of the bolt and secure with 5/16" NYLON LOCK NUTS (67).

0 Assemble the BASE PLATE (3) to the SIDE BASE (2) by bolting with 5/16" X 2 1/2" HEX HEAD BOLTS (64) through the BASE PLATE (3) and the SIDE BASE (2). Assemble 5/16" FLAT WASHERS (68) on the bolt and fasten assembly with 5/16" NYLON LOCK NUTS (67).

0 Attach the REAR BRACE (4) to the Base Frame Assembly by bolting with a 5/16" X 2 1/4" HEX HEAD BOLT (60) up through the bottom of the Base Assembly and then through the bracket of the REAR BRACE (4). Fasten with 5116" NYLON LOCK NUT (67).

0 Cap each end of the tubing on the REAR BRACE (4) with 1" ROUND PLASTIC INSERT CAPS (92).

1.

WEIDER HEALTH and RTNESS

STEP 2 I=RAME UPRIGHT ASSEMBLY

PART NAME. •••

.. ·•· ····· 60 5116" X 21/4" HEX HEAD BOLT

61 5116" X 2 314" HEX HEAD BOLT



91 1 1/2" SQUARE PLASTIC INSERT CAP

D To the SIDE BASE (2), attach the SIDE BRACE (7) by bolting with 5/16" X 2 1/4" HEX HEAD BOLTS (60) up through the Base Plate Assembly and then through the bracket of the SIDE BRACE (7). Fasten with 5/16" NYLON LOCK NUTS (67).

D Assemble the SQUAT STATION UPRIGHT (6) to the BASE (1) using 5/16" X 2 1/4" HEX HEAD BOLTS (60) and bolting up through the Base and then through the bracket of the SQUAT STATION UPRIGHT (6). Secure with 5/16" NYLON LOCK NUTS (67).

D Attach the SIDE BRACE (7) to the SQUAT STATION UPRIGHT (6) by assembling 5/16" FLAT WASHERS (68) onto two 5/16" X 2 314" HEX HEAD BOLTS (61) and bolting through the Upright and the bracket of the SIDE BRACE (7). Fasten with 5/16" NYLON LOCK NUTS (67).

D Assemble the ARM PRESS FRAME UPRIGHT (5) to the BASE (1) by bolting up through the bottom of the Base and then through the bracket of the ARM PRESS FRAME UPRIGHT (5) with 5/16" X 2 1/4" HEX HEAD BOLTS (60). Secure with 5/16" NYLON LOCK NUTS (67).

D Cap the Welded Stop Tube at the top of the Squat Station Upright with a 1 112" SQUARE PLASTIC INSERT CAP (91 ).

D The REAR BRACE (4) wm be bolted to the Upright at the end of the assembly when the Pulley is attached.

QTY

6

2

8

2

1

PAGE 6

5

61 68

t)•

l

W8DER HEALTH and RlNESS PAGE7

STEP~ TOP FRAME ASSEMBLY

PART NAME ...

61 5116" X 2 314" HEX HEAD BOLT

66 5116" X 314" HEX HEAD BOLT




~ 90

.. QTY

4

1

5

2

2

0 Attach TOP FRAME (9) to the ARM PRESS FRAME UPRIGHT (5) by bolting with a 5/16" X 2 3/4" HEX HEAD BOLT (61) and 5/16" FLAT WASHER (68) down through the hole in front of the welded bracket at the top of the Frame and then through the bracket of the ARM PRESS FRAME UPRIGHT (5). Fasten with a 5/16" NYLON LOCK NUT (67). Behind the welded bracket, bolt with a 5/16" X 314" HEX HEAD BOLT (66) down through the top of the Frame and then through the bracket of the Upright. Fasten with a 5116" NYLON LOCK NUT (67).

0 Assemble the TOP FRAME (9) to the Brace Extension on the front of the ARM PRESS FRAME UPRIGHT (5) using a 5/16" X 2 314" HEX HEAD BOLT (61), 5116" FLAT WASHER (68) and a 5/16" NYLON LOCK NUT (67).

0 Cap each end of the TOP FRAME (9) with 2" SQUARE PLASTIC INSERT CAPS (90).

0 Assemble the SQUAT STATION UPRIGHT (6) to the Top Frame first bolting with 5/16" X 2 3/4" HEX HEAD BOLTS (61) down through the BACK SUPPORT BRACKET (10), the TOP FRAME (9), and then through the Bracket of the SQUAT STATION UPRIGHT (6). Secure with 5/16" NYLON LOCK NUTS (67).

0 Remove WEIDER SYTEM 3 DECALS (11 0) from backing sheet and affix to both sides of the TOP FRAME (9).

•

WEIDER HEALTH and RTNESS

STEP 4 SEAT BRACKET ASSEMBLY

PART NAME QTY

61 5116" X 2 314" HEX HEAD BOLT

64 5116" X 21/2" HEX HEAD BOLT



72 1/4" X 21/2" CARRIAGE BOLT

73 1/4" FLAT WASHER

74 1/4" NYLON LOCK NUT


0 Attach SEAT BRACE (15) to the rear hole in the SEAT FRAME (14) by bolting with a 5/16" X 2 112" HEX HEAD BOLT (64) down through the top of the Seat Frame and then through the SEAT BRACE (15). Secure with 5/16" NYLON LOCK NUT (67).

0 Attach the SEAT FRAME (14) to the ARM PRESS UPRIGHT (5) using 5/16" X 2 3/4" HEX HEAD BOLTS (61), 5116" FLAT WASHERS (68), and 5/16" NYLON LOCK NUTS (67).

0 Cap the end of the SEAT FRAME (14) with a 2" SQUARE PLASTIC INSERT CAP (90).

0 Attach the SEAT BRACE (15) to the ARM PRESS UPRIGHT (5) by assembling a 5/16" X 2 3/4 • HEX HEAD BOLT (61) and a 5/16" FLAT WASHER (68) and bolting through the back of the Upright Frame and then through the SEAT BRACKET. Fasten with 5/16" NYLON LOCK NUT (67).

3

4

3

72,Jl 11 67 ft-64 D

16~~'1f 14

PAGES

0 To the front hole of the SEAT FRAME (14) attach a MOUNTING PLATE (16) by bolting with a 1/4" X 2 112" CARRIAGE BOLT (72) through the Plate, then down through the Seat Frame. Place a 1/4" FLAT WASHER (73) onto the bolt and secure with a 1/4" NYLON LOCK NUT (74).

WBDEA HEALTH and RTNESS

STEP 5 WEICHT STACK ASSEMBLY

PARTNAME QTY

95 WEIGHT SELECTOR TUBE END CAP

96 RUBBER BUMPER WASHER 2

» CAUTION: To aid in this step it is advised that you secure the assistance of a helper to assist in steadying of the Weight Plates as they are stacked

0 Locate the RUBBER BUMPER WASHERS (96) atop the welded Guide Rod Locating Bracket on the BASE FRAME (1}.

0 With the aid of your helper, begin stacking the WEIGHT PLATES (18} atop the Rubber Washers on the Guide Rod Bracket on the BASE (1).

0 Stack Weights one at a time until all but one are stacked on the Base.

0 Insert the WEIGHT SELECTOR TUBE END CAP (95} into bottom end of the WEIGHT SELECTOR TUBE (17). Insert the Selector Tube into the center hole through the stack of Weight Plates and align the pre-assembled roll pin of the Selector Tube with the groove in the top of the Weight Plate.

" NOTE: Weight Selector Tube should insert completely through the stack of Weight Plates if they are in proper alignment with the welded Guide Rod Bracket on the Base Frame. If it does not insert completely, adjust the Weight Stack positioning until it does.

0 When the WEIGHT SELECTOR TUBE (17} has been inserted fully into the Weight Stack, position the final WEIGHT PLATE (18) over the Selector Tube atop the Weight Stack.

PAGE9

PRE-ASSEMBLED ROLL PIN

17

r

WBDER HEALTH Mel RTNESS

STEP & C:UIDE ROD ASSEMBLY

PART NAME ..••.•••...••••....••••••. ••••••• ··•••••·· ••·· QTY •

65 5116" X 1112" HEX HEAD BOLT 2

67 5116" NYLON LOCK NUT 2

97 WEIGHT SELECTOR PIN 1

0 With the bolt holes of the GUIDE RODS (19) to the top, insert the Rods into the two remaining holes in the top of the Weight Stack. (SEE DETAIL A.)

0 Bolt the GUIDE RODS (19) to the front side of the welded brackets on the TOP FRAME (9) using 5116" X 1 112" HEX HEAD BOLTS (65) through the Rod, then the Bracket and fasten with 5/16" NYLON LOCK NUTS (67). (SEE DETAIL B.)

0 Remove WEIGHT PLATE DECALS (1 05) from backing sheet and apply to the Weight Plates starting with 12.5 lbs on the top plate and increasing to 125 lbs. on the bottom plate.

0 Insert WEIGHT SELECTOR PIN (97) into the Weight Stack at a low setting to aid in future cable assembly.

D Remove STATION ONE DECAL (106) from backing sheet and affix it to the front side of the ARM PRESS FRAME UPRIGHT (5) about 4 inches below welded brackets.

PAGE10

DETAIL B

5

WBDEA HEALTH and RTNESS PAGE11

STEP 7 SEAT & BACKREST ASSEMBLY ................

PAATNAME ... ....... ..... 69 1/4" X 314" MACHINE SCREW

73 1/4" FLAT WASHER

77 1/4" X 2 314" MACHINE SCREW

D Attach the SEAT (20} to the MOUNTING PLATE (16} on the SEAT FRAME (14} using 114• X 314• MACHINE SCREWS (69} and bolting up through the Mounting Plate and into the Seat.

D Fasten the back portion of the SEAT (20} to the SEAT FRAME (14} by bolting up through the Seat Brace and the Seat Frame with a 114• X 2 314• MACHINE SCREW (77} and a 114• FLAT WASHER (73} and into the Seat.

D Attach the BACKREST (21} to the ARM PRESS FRAME UPRIGHT (5} by assembling 114• FLAT WASHERS (73} on two 114• X 2 314• MACHINE SCREWS (77} and bolting through the back of the Upright Frame and into the Seat.

QTY

2

3

3

21

T7

STEP 8 LEG EXTENSION ASSEMBLY

..........

PART NAME · · ... orv 61 5116" X 2 314" HEX HEAD BOLT

;7 5116" NYLON LOCK NUT 1

99 1 314" SQUARE PLASTIC INSERT CAP 1

100 314" ROUND PLASTIC INSERT CAP 4

» 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 Pads. When the detergent dries, it acts as an adhesive.

D To one end of each PAD BAR (30} press on one3• X5 314• FOAM PAD (31}.

D Insert one PAD BAR (30} into the brackets of the SEAT FRAME (14} and assemble another 3• X5 3/4• FOAM PAD (31).

D Assemble the other PAD BAR (30} into a hole on the lower section of the LEG EXTENSION TUBE (29).

D Press another 3• X 5 3/4• FOAM PAD (31) onto the inserted tube end.

0 Assemble LEG EXTENSION TUBE (29} into the brackets of the SEAT FRAME (14} with a 5/16• X 2 3/4• HEX HEAD BOLT (61} and a 5116• NYLON LOCK NUT (67). Cap top of Leg Extension tube with a 1 3/4 • SQUARE PLASTIC INSERT CAP (99).

0 Press 3/4• ROUND PLASTIC INSERT CAPS (100} into ends of3J4• X 13 3/4• PAD BARS (30).

--

WBDER HEALTH and RlNESS

STEP 8 ARM PRESS ASSEMBLY

PART NAME . • • • · • • •• ·. · • ••• • • • · · • · QTY

61 5116" X 2 314" HEX HEAD BOLT


68 5116" FLAT WASHER 2

89 314" LONG ME.TAL SPACER


98 1 1/4" SQUARE END BUSHINGS 8

0 Assemble 1114• SQUARE END BUSHINGS (98) into each end of the tubes of the ARM PRESS ASSEMBLY (22).

0 Align the ARM PRESS ASSEMBLY (22) with the welded cross tubing toward the front of the unit. Then align the Assembly with the larger second hole from the front of the TOP FRAME (9) and insert 1• X 13• PIVOT TUBE (23) through the ARM PRESS ASSEMBLY (22) and the TOP FRAME (9). The Pivot Tube may require the use of a hammer to tap it through since this is a tight fit. The use of a buffer such as a small thin board is suggested to keep from damaging the Tube.

107

I 98 @t

PAGE12

0 Rotate the PIVOT TUBE (23) until the bolt holes align. Assemble a 5116" FLAT WASHER (68) and a 3/4• LONG METAL SPACER (89) onto a 5/16• X 2 3/4• HEX HEAD BOLT (61) and insert the bolt from the bottom up through the TOP FRAME (9) and Pivot Tube. Assemble another 5/16• FLAT WASHER (68) on to the bolt and fasten with a 5/16• NYLON LOCK NUT (67). (SEE DETAIL A.)

0 Press a 1• ROUND PLASTIC INSERT CAP (92) into each end of PIVOT TUBE (23).

, 0 Remove POWER STACK DECAL (1 07) from the backing and adhere it onto the ARM PRESS ASSEMBLY (22) in position

shown.

L

WBDER HEALTH and RTNESS PAGE 13

STEP '10 PEC·DECK ARM ASSEMBLY

PART NAME .. I• crr'l 65 5116" X 1 112" HEX HEAD BOLT 2


80 2" X 1 3116" FLAT WASHER 2

85 5116" X 2112" PEC-DECK LOCK PIN 2



" There are two Pee-Deck Arms with this unit: a RIGHT PEC-DECK ARM (24) and a LEFT PEC-DECK ARM {25). Instructions are given for one and. are repeated to assemble the other.

0 Insert the Pee-Deck Arm Pivot Tube into the ARM PRESS ASSEMBLY (22) and place a large 2• X 1 3/16• FLAT WASHER (80) over the Pivot Tube. (SEE DETAIL A.)

0 Secure each Pee-Deck Arm in place by bolting through the top of the Pivot Tube with a 5/16• X 1 112• HEX HEAD BOLT {65} and a 5116• NYLON LOCK NUT (67).

0 Cap the top and bottom of the Pivot Tube with a 1• ROUND PLASTIC INSERT CAP (92).

• IW~

Ll ':.\ · Pee-Deck Arms from pivoting by inserting 5116 X 2 112• PEC-DECK LOCK PINS (85) down through the brackets on the sides of the ARM PRESS ASSEMBLY (22) and through the pin holes in the Pee-Deck Arms.

0 When doing Butterfly Exercises, a PEC-DECK LOCK PIN (85) . should be inserted down through the center tube section of the ARM PRESS ASSEMBLY (22). (SEE DETAIL B.)

0 Press 1 112• SQUARE PLASTIC INSERT CAPS (91) into ends of the Pee-Deck Arms.

" NOTE: WHEN DOING ARM PRESS EXERCISES CHECK TO MAKE SURE THAT EACH OF THE PEC-DECK ARMS IS LOCKED INTO PLACE WITH THE PEC-DECK LOCK PINS.

• 91

~

25

" NOTE: WHEN DOING PEC-DECK EXERCISES CHECK TO MAKE SURE THAT THE CENTER PIN ONLY IS LOCKING THE ARM PRESS ASSEMBLY TO THE L-BRACKET.

WBDER HEALTH and RTNESS

STEP II ARM PRESS HANDLE ASSEMBLY

PARTN.AME QTY

63 5116" X 2" HEX HEAD BOLT 2



88 9132" LONG METAL SPACER 2


D Wipe a small amount of liquid dish detergent onto lower section of PEC-DECK ARMS (24) and (25) and slide on a 4" X 7 1/2" FOAM ROLLER (26). Position Rollers up about 8 inches from the tube end.

D Cap the ends of the ARM PRESS HANDLES (27) with 1" ROUND PLASTIC INSERT CAPS (92).

D Insert the end of the ARM PRESS HANDLE (27) with the holes into the PEC-DECK ARM (24) and (25).

D Rotate the Handle until the bolt holes align.

D Assemble a 5/16" FLAT 24 WASHER (68) and a 9132" LONG METAL SPACER (88) onto a 5/16" X 2" HEX HEAD BOLT (63) and insert through the front of the Pee-Deck Arm and then through the hole in the Arm Press Handle. Attach another 5/16" FLAT 28 27 WASHER (68) and Bsecure with 5/16" NYLON LOCK t!t NUT (67). () ?>-u,....__,~-

0 Wipe a small amount of liquid 92 dish detergent onto outer section of ARM PRESS HANDLE (27) and slide on 1" X 5" FOAM GRIP (28).

6768

~ Of

92

26

PAGE14

88

~ 68 63

WBDER HEALTH .nd R1NESS

STEP '12 AB I=LEX ARM ASSEMBLY

·····················

PAi:ttNAME . QTY •.

62 5116" X 31/4" HEX HEAD BOLT 2






94 11/4" SQUARE PLASTIC INSERT CAP 2

0 Position AB FLEX ARM HANDLES (12) down into tubing of the AB FLEX ARMS (1.1 ).

D Align hole in handle with the hole in the tubing and bolt through the inside hole at the tubing end with a 5116• X 2• HEX HEAD BOLT (63) and 5116• FLAT WASHER (68) and then through the Ab Flex Arm Handle. Attach another 5/16• FLAT .WASHER (68) to the bolt and secure with a 5/16• NYLON LOCK NUT (67).

94 13

~

PAGE15

0 Assemble 5/16• FLAT WASHERS (68) on two 5/16• X 3 114• HEX HEAD BOLTS (62) and bolt up through the bottom of the AB FLEX ARM CONNECTOR TUBE {13) and then through the AB FLEX ARM (11). Assemble another5116• FLAT WASHER onto each bolt and secure with 5116• NYLON LOCK NUTS (67).

0 Cap the ends of the AB FLEX ARM CONNECTOR TUBE (13) with 1 1/4 • SQUARE PLASTIC INSERT CAPS (94).

0 Cap the ends of the AB FLEX ARM (11} with 1 112• SQUARE PLASTIC INSERT CAP {91).

0 Cap the ends of the AB FLEX ARM HANDLES (12) with 1• ROUND PLASTIC INSERT CAPS {92).

STEP '15 ATTACHING AB I=LEX ARM ASSEMBLY

PART NAME .. . . . . . . . .. arv 61 5116" X 2 314" HEX HEAD BOLT



D Attach the Ab Flex Arm Assembly to the upper two holes in the SQUAT STATION UPRIGHT (6) by assembling 5116• FLAT WASHERS {68) on two 5116• X 2 314• HEX HEAD BOLTS (61) and bolting through the Upright and welded bracket on the Ab Flex Arm Assembly. Secure with 5/16• NYLON LOCK NUTS (67).

2

2

2

5

12

I


STEP '14 BACKREST & ARM PAD ASSEMBLY .....................

P~l'l"flii~ME ...• ··•·· ..... 63 5116" X 2" HEX HEAD BOLT



69 1/4" X 314" MACHINE SCREW

70 1/4" X 2" MACHINE SCREW

0 Attach the BACKREST (43) to ~e BACK SUPPORT BRACKET (10) using 114• X 314• MACHINE SCREWS (69) and bolting through the back of

the Bracket and into the Backrest.

D Attach the ARM PADS (44) to the AB FLEX ARM (11) by assembling 5/16• FLAT WASHERS (68) on two 114• X 2• MACHINE SCREWS (70) and bolting up through the Ab Flex Arm and into the Arms Pads.

0 Remove the STATION 3 DECAL (1 09) from the backing sheet and affix to the SQUAT STATION UPRIGHT (6) just below the Ab Flex Arm Assembly.

2

4

0 Fasten the BACK SUPPORT BRACKET (10) to the Ab Flex Arm Assembly using a 5/16• X 2• HEX HEAD BOLT (63) and bolting through the Bracket and then the center hole in the AB FLEX ARM CONNECTOR TUBE (13). Place a 5/16• FLAT WASHER (68) ~nto the bolt and secure with a 5/16• NYLON LOCK NUT (67).

STEP t5 SOUAT STATION BAR ASSEMBLY

PART NAME ••••••••••••••••••••• ••••••• •••

. QTY




D Assemble the SQUAT STATION BAR (45) to the SQUAT STATION UPRIGHT (6) by bolting with 5116• X a• HEX HEAD BOLT (59) through the U-Bracket of the Bar and then through the Upright. Fasten with 5/16• NYLON LOCK NUT (67).

0 Cap the ends of the SQUAT STATION BAR (45) with 1 112• SQUARE PLASTIC INSERT CAP (91).

D Wipe a small amount of liquid detergent onto the lower section of the SQUAT STATION BAR (45) and press on 3 114• X 7• FOAM ROLLER (46).

0 Remove the STATION 2 DECAL (108) from the backing sheet and affix to top of the SQUAT STATION UPRIGHT (6) above the SQUAT STATION BAR (45).


STEP I& TOP CABLE ASSEMBLY

PART NAME

33 3 112" PULLEY

42 4 112" PULLEY

75 318" X 1 314" HEX HEAD BOLT


78 318" FLAT WASHER


87 17/32" LONG METAL SPACER

D

D Assemble a 3/8" FLAT WASHER (78) and a 17/32" LONG METAL SPACER (87) onto a 3/8" X 2 314" HEX HEAD BOLT (79).

0 Fit a 4 1/2" PULLEY (42) down into the slot on the TOP FRAME (9) and using the previous assembled 3/8" X 2 3/4" HEX HEAD BOLT (79), insert it through the hole at the front of the Top Frame and through the 3 1/2" PULLEY (33).

D Assemble another 17/32" LONG METAL SPACER (87) and 318" FLAT WASHER (78) onto the bolt and fasten with 318" NYLON LOCK NUT (76).

D NOTE: Tighten 318" X 2 3/4" HEX HEAD BOLT (79) only enough to secure 4 1/2" PULLEY (42). Pull slightly on the Cable to check Pulley. If the bolt is too tight it will turn with the Pulley. If it is too tight, loosen the Lock Nut slightly until the bolt does not turn.

QTY

2

1

1

2

2

1

2

PAGE17

II

D Insert the cable through the welded bracket on top of the TOP FRAME (9) and down through the Cable access hole in the Frame tube behind the bracket.

D Assemble another 3 1/2" PULLEY (33) by fitting it beneath the Cable and in the welded bracket atop the Frame. Bolt through the bracket and the Pulley with a 3/8" X 1 314" HEX HEAD BOLT (75) and fasten with 3/8" NYLON LOCK NUT (76).

0 Bring the Cable approximately half way down from the top of the unit leaving a large loop.

WEIDER HEALTH and RlNESS PAGE 18

STEP '17 PULLEY BRACKETS

PART.NAME ...... 59 5116" X 3" HEX HEAD BOLT


QTY

4

4

0 Attach the PEC-DECK PULLEY BRACKETS (RIGHT & LEFT- HOLE) (34) and (a5) to the welded U-Brackets on the back of the PEC-DECK ARM (24) and (25) by bolting with 5/16• X a• HEX HEAD BOLTS (59) through the welded bracket and then the Pee-Deck Pulley Bracket. Fasten with 5/16• NYLON LOCK NUTS {67).

D Attach the PEC-DECK PULLEY BRACKET (CENTER- HOLE) (41) to the welded U-Bracket at the top and on the side of the ARM PRESS FRAME UPRIGHT (5) by bolting with a 5116• X a· HEX HEAD BOLT {59) down through the welded U-bracket and then through the Pulley Bracket. Fasten with a 5/16• NYLON LOCK NUT (67).

0 To the welded U-Bracket at the top and side of the SQUAT STATION UPRIGHT (6), attach a PEC-DECK PULLEY BRACKET (CENTER - HOLE) (41) by bolting with a 5/16• X a• HEX HEAD BOLT (59) down through the top of the welded U-Bracket and then through the Pulley Bracket. Fasten with a 5/16• NYLON LOCK NUT (67). 67

'9


STEP '18 PULLEYS

PART NAME '>< ...

QTY


61 5116" X 2 314" HEX HEAD BOLT 1



75 318" X 1 314" HEX HEAD BOLT 5



84 318" X 3 112" HEX HEAD BOLT 1

0 Bring the PEC-DECK CABLE (32) up and set into a 3 112• PULLEY (33) and bolt the Pulley onto the PEC-DECK PULLEY BRACKET (41) on the ARM PRESS UPRIGHT (5).

0 Trap the Cable into the Pulley with a CABLE TRAP BRACKET (40) and fasten_with a 3/8• X 1 314• HEX HEAD BOLT (75) by bolting through the Pulley Bracket, the Pulley, and then the Cable Trap Bracket. Fasten with a 3ta• NYLON LOCK NUT (76).

0 Next bring the Cable forward and set into 3 112• PULLEYS (33) and bolt the Pulleys onto the PEC-DECK PULLEY BRACKETS (34) and (35) on the back of the PEC-DECK ARMS (24) and (25).

0 Trap the Cable into the Pulleys with CABLE TRAP BRACKETS (40) and fasten with 318• X 1 3/4• HEX HEAD BOLTS (75) by bolting down through the CABLE TRAP BRACKETS (40), the PULLEYS (33), and then the PEC-DECK PULLEY BRACKETS (34). Secure with 318• NYLON LOCK NUTS (76).

0 Bring the Cable next to the welded brackets on the front of the ARM PRESS FRAME (5) and assemble another 3 112• PULLEY (33), trapping the cable between the Pulley and the Frame Brackets. Bolt with a 3J8• X 1 3/4• HEX HEAD BOLT (75) up through the bottom of the welded bracket and then through the Pulley. Fasten with a 3ta• NYLON LOCK NUT (76).

0 Bring the Cable around to the welded U-Bracket on the top and at the side of the SQUAT STATION UPRIGHT (6).

0 Next fasten a 3 112• PULLEY (33) to the PULLEY BRACKET (41) while trapping the Cable in the Pulley with a CABLE TRAP BRACKET (40).

0 Bolt together with a 319• X 1 314 • HEX HEAD BOLT (75) and by bolting through the Cable Trap Bracket, the Pulley, and then the Pulley Bracket. Secure with 3/8• NYLON LOCK NUT (76).

-


D Continue bringing the Cable down behind the SQUAT STATION UPRIGHT (6) and under the Upright Brace. Just below the Brace is a Hole position to mount another Pulley. To this location fit the Cable into a 3 112• PULLEY (33) then position a CABLE TRAP BRACKET (40) to the bottom of the Pulley and bolt in place with a 318• X 3 112• HEX HEAD BOLT (84) through the Cable Trap and Pulley,

and secure with another 3/a• FLAT WASHER (78) and318• NYLON LOCK NUT (76).

D Now bring the Cable back up to the right side of the SQUAT STATION BAR (45) and loop around another 3 112• PULLEY (33) so the Cable runs over the Pulley from front to back. Fasten to Bar with a 3/a· X 3• HEX HEAD BOLT (58) through the Pulley, then through the Bar and secure with

3/a• FLAT WASHER (78) and a 3/8• NYLON LOCK NUT (76).

D Bring the Cable back down to where the Upright support is attached to the SQUAT STATION UPRIGHT (6) and boft through the loop of the Cable and the Support Arm and Upright using a 5/16• X 2 3~· HEX HEAD BOLT (61), a 5/16• FLAT WASHER (68) on the front side and another 5/16• FLAT WASHER (68) and 5/16• NYLON LOCK NUT (67) on the back.

PAGE20

32

DRAWING OF ENTIRE CABLE ROUTING

WBDER HEALTH and RTNESS PAGE21

STEP '18 LOWER PULLEYS & CABLES

PART NAME· ... 64 5116" X 2 112" HEX HEAD BOLT

65 5116" X 1 112" HEX HEAD BOLT

66 5116" X 314" HEX HEAD BOLT



74 1/4" NYLON LOCK NUT



78 318" FLAT WASHER

81 318" X 2 1/4" HEX HEAD BOLT

82 318" X 3 1/4" HEX HEAD BOLT

83 1/4" X 1 314" HEX HEAD BOLT

86 112" LONG METAL SPACER

QTY

1

1

1

3

3

1

3

5

2

1

1

1

1

0 Attach the WEIGHT STACK CABLE (36) to the WEIGHT SELECTOR TUBE (17) by inserting the loop end of the Cable into the top of the Tube and bolting through the side of the tube and through the Cable loop with a 5116" X 1 1/2" HEX HEAD BOLT (65). Fasten with 5/16" NYLON LOCK NUT (67).

D Bring the Cable up and make a dual Pulley Assembly (SEE DETAIL A.). Assemble two 318" X 1 3/4" HEX HEAD BOLTS (75) into a PULLEY CONNECTOR PLATE (37). Then assemble a 4 1/2" PULLEY (42) onto each bolt. Bring the WEIGHT STACK CABLE (36) over the top of the lower Pulley. Bring the upper PEC-DECK CABLE (32) down and around the upper Pulley. Fasten another PULLEY CONNECTOR PLATE (37) onto the ends of the two bolts and secure with two 3/8" NYLON LOCK NUTS (76).

0 Bring the WEIGHT STACK CABLE (36) down to the welded base bracket on the ARM PRESS FRAME UPRIGHT (5) and fit into a 3 1!1" PULLEY (33). Using a 3/8" X 2 1/4" HEX HEAD BOLT (81), bolt a CABLE TRAP BRACKET (40) the Pulley, and a 112" LONG METAL SPACER to the base bracket on the side of the Upright. Secure with a 3/8" NYLON LOCK NUT (76).

0 Bolt the BENT PULLEY TRAP BRACKET (38) together through the center hole with a 1/4" X 1 3/4" HEX HEAD BOLT (83) and a 1/4" NYLON LOCK NUT (74).

0 Bolt the Cable end to the BENT PULLEY TRAP BRACKETS (38) by bolting with a 5/16" X 314" HEX HEAD BOLT (66) through one Bent Pulley Trap Bracket, then through the Cable loop, and then another Bent Pulley Trap Bracket. Fasten with 5/16" NYLON LOCK NUT (67).

0 Connect the LEG EXTENSION CABLE (39) to the upper section of the LEG EXTENSION TUBE (29) using a 5/16" X 2 112" HEX HEAD BOLT (64) and bolting through a 5/16" FLAT WASHER (68), through the loop end of the Cable, and then through the Leg Extension Tube. Add another 5116" FLAT WASHER (68) to the bolt end and fasten with 5/16" NYLON LOCK NUT (67).

D Take the LEG EXTENSION CABLE (39) rearward and around a 3 112" PULLEY (33). Bolt the Pulley to the other end of the BENT PULLEY TRAP BRACKETS (38) using a 318" X 1 314" HEX HEAD BOLT (75) to bolt through the Bracket, the Pulley, and the other Bracket. Fasten with a 3/8" NYLON LOCK NUT (76). (SEE DETAIL B.)

0 Pull the Cable forward to the bottom of the LEG EXTENSION TUBE (29).

D Fit a 3 1/2" PULLEY (33) atop the Cable and fasten the Pulley to the Leg Extension Tube by bolting with a 3/8" X 3 1/4" HEX HEAD BOLT (82) through the Pulley, a 3/8" FLAT WASHER (78), and then the Tube. Add a 318" FLAT WASHER (78) to the bolt and fasten with a 3/8" NYLON LOCK NUT (76).

» NOTE: CHECKING TO SEE THAT ALL CABLES ARE SEATED IN PULLEY GROOVES, PULL LEG EXTENSION CABLE (39) FORWARD SO ALL SLACK IS TAKEN OUT OF THE CABLE SYSTEM. SLIDE RUBBER BALL STOPPER BACK AGAINST LEG EXTENSION AND SNUG CABLE CLAMP FIRMLY AGAINST STOPPER AND TIGHTEN HEX BOLT TO SECURE. (SEE DETAIL C.) WITH USE, CABLE WILL STRETCH AND YOU MAY HAVE TO RE-SET CABLE STOP TO TAKE OUT ANY SLACK THAT DEVELOPS.


DETAILC

-

PAGE22

65

LEG EXTENSION CABLE

When assembling the LEG EXTENSION CABLE (39) make sure the end of the cable that is bolted to the Purley at the base of the Leg Extension has the crimped ferrule at the very end, then the sliding ad,·ustment ferrule with the hex bolt, and then the rubber ba I stop, in that order. If this order" is not correct, then you must slide the sliding adjustment ferrule and rubber stop to the opposite end. SEE ILLUSTRATION!

!

....

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 any fitness program. 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 fatigue. 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.

UNCONDITIONED CONDITIONED UNCONDITIONED CONDITIONED AGE TRAINING ZONE TRAINING ZONE AGE TRAINING ZONE TRAINING ZONE

(BEATS/MIN) (BEATS/MIN) (BEATS/MIN) (BEATS/MIN)

20 138-167 133-162 55 127-155 122-149

25 136-166 132-160 60 126-153 121-147

30 135-164 130-158 65 125-151 119-145

35 134-162 129-156 70 123-150 118-144

40 132-161 127-155 75 122-147 117-142

45 131-159 125-153 80 12Q-146 115-140

50 129-156 124-150 85 118-144 114-139

During 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 hi9h end of your Training Zone. As your condition improves, a greater workload will be required in order to ra1se 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 Zone. 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 Traimng 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 .

~ r I

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 program 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.

Stretches: Hamstrings. Lower Back 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.

Stretches: Quadriceps. Hip Muscles

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.

Stretches: Hamstrings. Back of Knees. 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.

Stretches: Quadriceps. Hip Muscles

CALF/ACHILLES STRETCH

W~h 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 wall. Hold, then repeat on the other side. To cause even further stretching of the Achilles tendons, slightly bend back leg as well.

Stretches: Calves. Achilles Tendons. and Ankles

[\

(········ .·•····REP~IRPARTSANDSERVICE m •l IMPORTANT

BEPORE CALLING THE BOO NUMBER

IN ORDER TO RECEIVE SERVICE ON THIS PRODUCT YOU WILL HAVE TO FIRST SEND IN

YOUR WARRANTY CARD

ALL OF THE PARTS FOR THE WEIGHT BENCH CAN BE ORDERED FROM WEIDER HEALTH AND FITNESS, PARTS SERVICE DEPT., 900 WEST ST. JOHN ST., OLNEY, IL. 62450. WHEN ORDERING, PARTS WILL BE SENT AND BILLED AT THE CURRENT PRICES. PRICES MAY BE SUBJECT TO CHANGE WITHOUT NOTICE. STANDARD HARDWARE ITEMS ARE AVAILABLE AT LOCAL HARDWARE STORES.

TO OBTAIN PARTS DO NOT GO BACK TO THE STORE WHERE YOU PURCHASED THIS UNIT

ALWAYS INCLUDE THE FOLLOWING INFORMATION WHEN ORDERING PARTS:

MODEL NO. NAMEOPPART ORDERING NO.

... ::::::::::::::::.::· ::::::.::: .:·.:::: ::·:::::::: ·=.·.: ::.:.:::::::::::·.. . . .. . :::::::::::=:::::::::::: .. :: ::::::::- .. ::.::.::.::- :.: .. ::: .:.::::::.:: : :::::::.

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• •·· ·····CONSULT YOUR PHYSICIAN.BEFORE STARTING voOR•ExERCISE PROGRAM.rras•••••······· · · ••· / ADVISABLE• ro•HAVE• A PHYSICAL• EXAMINATioN• Bv•vol.JR· PHYSICIAN • BEFORE····· · •·· You ENTER ANY EXERCISE PROGRAM. . . ...... . .. ············· .. . ....... . ........... ····················· ........ .

:::::::::::: ::::::::::::::::· ·:::::::::::::::-::::::::::::::::::::::::·: :·::;-::·:::::=::::=:· =.=:::: .. ·: . =. ·: :::::::: :::::::= :::.:=.:::::=.::::.: =::.:::::::::::::::::::: ... ........... ........... ............ .... .. . .... . ........... ... . ... . . ... . . . . . ...... .... .......... ..... . ........... . .. ............. ..... .. ............ ..... .... . ... . ....... ... ....... .. .. .. . . . . .. ... .. . ... . . . . ... . ................ .. . ::: ::::::::::·::::":::::.:::::::::::::::::::::·::: .. ·. ·:: :::::::.:::::::::::.::. ·:: :. .. .. : :· .... :: .. ::::::::::·: .: ."::·: .... ·: .· .. "::· .::: :::: ... . . ::::::.:::::::: .. : .. :.::::::::::.: ;::::::· .. :::::: ::::::::::: ::::::.::·: .... ::·:::::: .. :.:::.: ::.:::::::::: ... ·:: :: ·:: .. : :.· .. ·::: .: . . .. :· ·:: .. ·.·: :::

• ••• •• f:PR••v®R• t>WN•• sAf=EiY.•• o6•· N()T•• BEGIN·· ANY••eXI:Rcr$E•\VIl"HC>ut PRC)PeR·. · ·· • •.• INSTRUCTION; ..

.. ·=.·:::=·:.- :>><::.... . ·.: ::·=· .: ...... . .. .. . ............ . .. . . .. ........... .. . . . . ........... .. . ...... . .. . .. . . . . . .. .

TRAIN WITH A PARTNER

•••.• ······~·IS.~ECOMME~DED.THAT.AN.INDIVIDllAL.sHbULD.NOT.wbRK.OLJT.VliTHbut.A . • • •• TRAINING p/JrrNER IN ATTENDANCE~ SET OP '\'OUR PROGRAM to • • •· ACC::QI\IIMoDA"TI: TWo PJ:OPLE AND VOOWILL BE HIGHLY I\II()TlVATED.

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weider system 3 15922 manual

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