Weider System 3 15922 Manual

r
~ - - - -
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
..
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.
-:-- .. ____ :_-
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 C6377F21 *F21
1 C6954-F21 *F21
1 C3201-F21 *F21
1 C6764-F21 *F21
1 C6765-F21 *F21
'
1 C6374-F21*F21
10
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 C0417B05*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 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

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

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
....
a
/
0
)V'<
'-'
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:
D Slide anached Dumbbell Handle to one end of strap .--0 &1\
o Usmg "S" HOOK (48) LEG STRAP (49) IS connected Pulley at front of the umt 47
D ThiS accessol}' IS used !oral/Leg Exerc1ses. 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
S T E P ~ 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
1 6 ~ ~ ' 1 f
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 PECDECK 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).
I W ~
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). ()
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
.....................
... .....
0 Attach the BACKREST (43) to
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)
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 ......
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
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
[\
( 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.
... ::::::::::::::::.:: ::::::.::: .:.:::: :::::::::: =..: ::.:.:::::::::::.. . . ..
. :::::::::::=:::::::::::: .. :: ::::::::- .. ::.::.::.::- :.: .. ::: .:.::::::.:: : :::::::.
......... . . . ........ . . ... .
, " . , ...... ,.................... ..':WARNING .
H ., ........ , .... , ............... ,. ' .. ,,, ... ,, ... <<
. coNsOI..fvoUFfPHvslciAN
: jj :; ; ;; li .; ; ::. ::::: ::::::: :] :: .... :;::.:::::: ::::.:.:::: .. :::::::::;;.: : :: .. :]::. :=::::.::: .. ::.: ..... ; .. : l::: \:\:\:::;::: :
CONSULT YOUR PHYSICIAN.BEFORE STARTING voORExERCISE PROGRAM.rras
/ ADVISABLE roHAVE A PHYSICAL EXAMINATioN Bvvol.JR PHYSICIAN BEFORE
You ENTER ANY EXERCISE PROGRAM. . . ...... . .. .. . ....... . ........... ........ .
:::::::::::: :::::::::::::::: :::::::::::::::-::::::::::::::::::::::::: :::;-:::::::=::::=: =.=:::: .. : . =. : :::::::: :::::::= :::.:=.:::::=.::::.: =::.::::::::::::::::::::
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