Weider X4S User's Manual
Contents
1. SPORTING GOODS STEP 5 LOW PULLEY amp WEIGHT STACK CABLE ASSEMBLY 41 2 PULLEY o sama o sner Fiar wasner t sne nvuon cocknur 2 Ja es rxz s 117 667 X314 4 448 816 LD LONG METAL BUSHING 1 49 1 2 O D X 1 2 LONG METAL BUSHING 2 cm 4 i 120 FIREMAN S LATCH HOOK 126 1 2 X 34 LONG METAL BUSHING 109 41 2 PULLEY L Select the 159 Low PULLEY CABLE 43 This Cable has Adjusting Ferrule and a Stopper Ball on one end and a Loop on the other NOTE You may have to loosen or completely undo some pre assembled Pulleys to make this assembly C Beginning at the front of the unit at the base of the FRONT N UPRIGHT 10 insert the Fo EP CABLE 43 info PULLEY H rz 45 Check to make sure that 222122 the Adjusting and Stopper are aligned as ENTIRE LOW PULLEY amp WEIGHT STACK CABLE ROUTING shown the illustration Tighten this assembly at this time To trap the Cable in the Pulley assemble 5116 FLAT WASHER 50 and a 10 12 OD X 34 LONG METAL BUSHING 126 onto 5 16 X 3 1 4 HEX HEAD BOLT 117 and bolt through the hole location on the Font Upright directly below the ADJUSTING 43 Pulley Assemble 65 16 FLAT WASHER 50 onto the FERRULE LOW PULLEY2. LEFT SIDE ARM PRESS STATION i STEPPER STATION LEG CURL MAINTENANCE TIPS Keeping your POWERGUIDE X4S in good condition will help insure you many hours of safe enjoyable exercise Following an easy maintenance routine will prevent premature wear and unnecessary parts replacement 1 Check all fasteners nuts and bolts and caps to see that they are tight and are fitted properly 2 Lubricate all moving parts frequently to keep handles and other parts moving smoothly and eliminate squeaks and excessive noise 3 Painted surfaces can be cleaned with a soft cloth and a mild non abrasive detergent 20 0628 20 4589 20 08 29 9S7S HH 29 8826 29 220 9 98 6 295 1L0S HH 29 4 88 0 96 28 CCO L0CS HH t Z29 1908 HH CZ9 8tCS HH 20 9925 CCO C9CS HH CZ9 6PtS HH 79 880S HH 529 5926 29 06 29 92 29 19 L9 HH 29 4508 2 9 4 CCO 09v HH 25 SdITTIHd ONiddVL 34135 221 U3HSVM 1V713 8 1332Wi9g 37870 M3S2S 3NIHOVM APE X 88 LAN 42071 NOTAN 88 SNIHDVW OVIH 2 0 Z X vit 5 3NIHOVW Z X P L 3NIHOVW P L Z X vlt 3NIHOVW OVIH ONNOY X PIL 1108 39VIHMVO2 92 4 tin 110
3. tightly into the PULLEY PIVOT ILLUSTRATION D BRACKET 113 but still loose 5 5 enough to swivel freely C Bring the CABLE 41 back around behind the FRONT UPRIGHT 10 and fit the Cable into the iof d pre assembled 3 1 2 V PULLEY i H 46 Position the CABLE TRAP 066 BRACKET METAL 143 straight to the back and adjust to within 1 16 ARM PRESS of the Pulley edge Tighten the PULLEY BOLT 65 securely BRACKET L Take the CABLE 41 forward over PULLEY 6 45 on the back of the RIGHT ARM PRESS ARM 31 Set the CABLE TRAP BRACKET 47 at the two o clock position and tighten the PULLEY BOLT 64 Check the PULLEY PIVOT BRACKET 113 and the Welded Pulley Bracket on the back of the Arm Press Arm to see that it is tight but can still swivel PULLEY TRAP BRACKET POSITION L Put the CABLE 41 back to the 4 i BACKREST Pulley assembly behind and at the top of the FRONT UPRIGHT 10 and fasten through the loop end of UP FROM the Cable by bolting with a 5 46 x1 PULLEY 1 4 HEX HEAD BOLT 116 down through the top of the Bracket of the Pulley assembly Assemble a 1 2 O D X 5 16 LONG METAL BUSHING 130 onto the Bolt then through the loop of the Cable and a 5 16 FLAT WASHER 50 Secure with a 5 16 NYLON LOCK NUT 51 Tighten securely but leave enough gap so that the Cable can ILLUSTRATION E rotate on the Bolt FRONT OF BENCH Ceu 44
4. 45 MULTI STATION DUAL STACK APPROXIMATE WEIGHT 375 LBS l APPROXIMATE SET UP DIMENSIONS 79 L X 66 W X 75 H OWN ER S MANUAL MADE IN CANADA Congratulations on selecting a WEIDER Fitness Product You have just joined thousands of health conscious men and women in the growing family of WEIDER customers We are committed to providing excellent service and customer satisfaction We invite you to call us with any questions you may have concerning this product Our customer service representatives are here to serve you and provide helpful information 1 Call us toll free at 1 800 225 0653 Monday Friday 7 00 6 00 PM CST Extended Seasonal Hours Dec 1 Feb 28 Monday Friday 7 00 AM 9 00 PM Saturday 9 00 AM 5 00 Sunday 12 00 PM 4 00 PM Thank you again for choosing WEIDER We appreciate having you as a customer and hope this product will provide years of enjoyable service PRINTED CANADA WEIDER SPORTING GOODS INC 900 West St John Olney IL 62450 USA PAGE 1 WEIDER SPORTING GOODS TABLE OF CONTENTS C ERN Bolt Scale Sheet 3 6 treg mtm Ordering Parts 35 Cable Trouble Shooting 22 IMPORTANT SAFETY PRECAUTIONS WARNING To reduce the risk of serious injury read the important safety precautions before using this equipment 1 Read all instructions in this manual before using this equipment Use this equipment on
5. Bolt and secure with a 5 16 NYLON LOCK NUT 51 SEE ILLUSTRATION A Meam Leite ILLUSTRATION A PAGE T7 WEIDER SPORTING GOODS 1 Remove PULLEY J 45 from the DUAL PULLEY CONNECTOR BRACKET 112 assembly and fit the Pulley assembly over the loop formed in the LAT CABLE 41 Bring the LOW PULLEY CABLE 43 up from PULLEY H re assemble PULLEY J 45 EM into the Connector Brackets Tighten the Bolts tightly The Lat Cable and the Low Pulley Cable should seated into the Pulleys so they can not come out SEE ILLUSTRATION B 43 LOW PULLEY CABLE ILLUSTRATION B Bring the CABLE 43 down to PULLEY K 45 located on the MAIN BASE 1 directly behind the FRONT UPRIGHT 10 Fit the Cable under the Pulley and position the CABLE TRAP BRACKET 47 at about the five o clock position Adjust the Cable Trap Bracket so it is about 1 16 from the edge of the Pulley This assembly can now be tightened tightly 43 Make sure the Pulleys PULLEY TRAP BRACKET tum freely SEE ILLUSTRATION C POSITION DOWN FROM PULLEY J ILLUSTRATION C 23 WEIDER PORTING GOODS Now bring the CABLE 43 rearward to PULLEY L 45 located on the MAIN BASE 1 Fit the Cable under the Pulley and position the CABLE TRAP BRACKET 47 at the eight o clock position This assembly can now be tightened tightly Make sure the Pulley
6. To re M a tnaa s n 87 UU URINE 122592 2 A PAGE 34 2 WEIDER SPORTING GOODS LOW PULLEY EXERCISES When doing Low Pulley Exercises the SeatlLeg Extension Assembly should be removed from the Mast Upright To remove the Seat Assembly simply unhook the Low Pulley Cable from the Leg Extension unscrew the Seat Knob Pin Assembly and pull the Seat Assembly out of the Frame Connect the Leg Strap Arm Curl Handle to the Cable at the Low Pulley using a S Hook The Linking Chain can be used to extend the Strap further away from the Frame as neoded The Lat Bar can also be used at the Low Pulley Station for doing Curis Rows and other Exercises 5 FIREMAN S LATCH HOOK STEPPER MAIN UPRIGHT LINKING CHAIN SEAT ASSEMBLY LEG STRAP ARM CURL HANDLE Bolt the Resistance Cylinders to the Stepper Pedals at your desired resistance setting The resistance will become greater as you move the Cylinder back toward the end of the Pedal When doing Aerobic Stepper conditioning the object is to take short fast steps in order to elevate your heart rate and increase the blood flow The resistance serves two functions one is to accommodate a wide range of user weight and the second is to vary the rate of speed needed to keep the Pedals from bottoming out at the end of the stroke V A F STATION EXERCISES When using the V A F Dip Station position yours
7. 12 and slide on the 3 3 4 X 10 FOAM ROLLER 125 131 1 4 X2 1 4 CARRIAGE BOLT 144 1 ROUND COVER CAP 9 1 WRITTEN INSIDE 0 Assemble the AB FRAME 11 to the REAR UPRIGHT 3 Orient the Ab Frame onto the right side of the Upright over the short extension of the REAR BASE 2 Using 5 16 X 2 3 4 HEX HEAD BOLTS 55 bolt through the bracket of the Ab Frame and then through the Upright Assemble 5 16 FLAT WASHERS 70 onto the Bolt and secure with 5 16 NYLON LOCK NUTS 51 C Push the AB ARM 12 onto the inside Welded Tube located directly behind the Handle Stopper 12 Tube on the AB FRAME 11 E Attach SEAT MOUNTING BRACKET 14 This is a flat bracket 2 X 6 with 2 round holes and a square hole n the center to the top side of the AB FRAME 11 at the hole location behind the Welded 14 Tubes Bolt down through the Mounting Bracket and the Ab Frame with a 1 4 X 2 1 4 CARRIAGE BOLT 131 Fasten in place with a 1 4 FLAT WASHER 70 and a 1 4 HANDLE NYLON LOCK NUT 71 Do not STOPPER tighten at this time C Locate the AB SEAT 12 over the SEAT MOUNTING BRACKET 14 Assemble up through the Bracket and into the bottom of the Seat with 114 X 3 4 ROUND HEAD MACHINE SCREWS 73 C Attach the rear of the SEAT 12 to the AB FRAME 11 by assembling 1 4 FLAT WASHER 70 onto a 1 4 X 2 1 4 MACHINE SCREW 74 and bolting up through the D Frame and into the S
8. 378 NYLON LOCK NUT 61 P M itc ipsi Ls 0 Attach the loop end of the WEIGHT CABLE 42 now to the unassembled loop end of the LOW PULLEY CABLE 43 using FIREMAN S LATCH HOOK 120 SEE ILLUSTRATION E C Attach the CABLE HOOK 111 into a hole location Welded Bi Cross member Bracket 43 UP FROM Check to see now that the entire Low Pulley amp Weight Stack PULLEY L i Cable run is seated into the Pulleys and pull the slack out of the i Cable System from PULLEY 45 on the lower FRONT 2 UPRIGHT 10 Slide the Stopper Ball and Adjuster Ferrule fightly against the Pulley and tighten the Set Screw in the Adjuster Ferrule tightly so it can not slip PAGE 29 WEIDER SPORTING GOODS STEP 16 SQUAT AB amp WEIGHT STACK CABLE ASSEMBLY 50 5 16 FLAT WASHER 51 5 16 NYLON LOCK NUT 59 5 16 X 2 HEX HEAD BOLT 1 65 3 6 X 2 3 4 HEX HEAD BOLT 4 118 5 16 1 0 X 3 8 LONG METAL BUSHING 119 1 2 O D X 1 2 LONG METAL BUSHING ot 120 rmEwANS LATCH HOOK 1 1 412 PULLEY 142 5H6 X1 HEX HEAD BOLT 109 41 2 PULLEY 61 3 8 LOCKNUT 1 0 Select the 203 LONG SQUAT amp AB CABLE 44 This Cable has both loop ends L Attach one end of the CABLE 44 to the bottom end of the AB ARM 12 Using 5 46 X 2 HEX HEAD BOLT 59 bolt through the outside of the Assemble a 1 2 X 1 2 LONG METAL BU
9. 4 HEX HEAD BOLT 65 through the Cross member Bracket then assemble a 112 O D X 12 LONG METAL 5 SPACER 119 onto the Bolt then the 4 1 2 Pulley 0 and another 1 2 LONG METAL SPACER 119 Continue now bolt 3 through the other side of the Cross member Bracket Secure with a 3 8 NYLON LOCK NUT 61 C Attach the WEIGHT STACK CABLE 42 now to the unassembled loop end of the SQUAT amp AB CABLE 44 using a 5 16 X 1 HEX HEAD BOLT 142 5 16 FLAT WASHERS 50 and a 5 16 NYLON LOCK NUT 51 to fasten the 8 LINKING CHAIN 134 to the SQUAT amp AB CABLE 44 and then S HOOK 133 to fasten the LINKING CHAIN 134 to the WEIGHT STACK CABLE 42 SEE ILLUSTRATION F Check to see that the entire Squat Ab amp Weight Stack Cable run is seated into the Pulleys and pull the slack out of the Cable system by adjusting the length of the Linking Chain 119 133 17 134 17 50 P 50 142 Ah UP FROM PULLEY S ILLUSTRATION F USING DUAL STACKS This gym has a special feature of allowing you to link both Weight Stacks together to increase weight for the Arm Press Lat Pull Down Squat and Low Pulley Stations C To double up Weight Stacks disconnect the Cable you do not wish to use and set aside on the CABLE HOOK 111 J Connect the Cable you wish to use with FIREMAN S LATCH HOOK 120 fo BOTH WEIGHT STACK CABLES 42 PAGE 1 WEIDER SPORTING GOODS H
10. LOCK NUTS 71 Do not tighten at this timo C Locate the SEAT 37 over the SEAT MOUNTING BRACKET 14 so the wide end of the Seat is to the front of the unit Assemble up through the Brackets and into the bottom of the Seat with 114 X 3 4 ROUND HEAD MACHINE SCREWS 73 Now tighten the Carriage Bolts holding the Brackets C Bott the LEG EXTENSION 38 fo the hole location at the end of the SEAT FRAME 36 using a 5 16 X 2 1 4 HEX HEAD BOLT 48 and a 5 16 NYLON LOCK NUT 51 Press 314 ROUND PLASTIC INSERT CAPS 88 into the ends of the 3 4 X 13 PAD BARS 39 Wipe a small amount of liquid dish detergent along the length of the Pad Bars This will help in the assembly of the Foam Rollers When the detergent dries it will also act as an adhesive Insert the Pad Bars in the 3 X 5 314 FOAM ROLLERS 40 C insert Pad Bar assembly into the access hole at the front of the SEAT FRAME 36 and 40 88 88 Slide a second 3 X 5 3 4 9 84 72 ROLLER 40 0 Insert the other Pad assembly into the bottom section of the LEG 48 5 EXTENSION 38 and slide on ii another 3 X 5 3 4 FOAM 50 38 ROLLER 40 aus Boit a sne x 2 EYE BOLT CO is 121 into the back side of the lower portion of the LEG 40 EXTENSION 38 Assemble a 88 39 5 6 FLAT WASHER 50 onto the Bolt and fasten with a 84 5 16 NYLON LOCK NUT 51 PAGE 22 WEIDER SPORTING GOODS CABLES 1
11. PLATE 20 at a time stack only SEVEN Weight Plates onto each of the GUIDE RODS 17 so that the Pinning Slot in the Plate is facing the floor and also facing to the outside Once the Stack is completo check again to make sure all Plates are positioned properly Assemble the NYLON GUIDE WHEELS 18 onto the Welded Roller Axles at both the top and bottom of the WEIGHT SELECTOR TUBES 19 Assemble the final WEIGHT PLATE 20 onto the WEIGHT SELECTOR TUBE 19 Orient the Plate so that the Pinning Slot is located on the same side as the Steel Rod Pin FRONT Assemble one Loop end of each of the WEIGHT STACK CABLES 42 into the top of the WEIGHT SELECTOR TUBE 19 and secure in place with 5 16 X 1 3 4 CARRIAGE BOLTS 57 Make sure that this Bolt is or ented with the Bolt end extending out in the same direction as the longer portion of the Steel Rod Pin Insert the assembled WEIGHT SELECTOR TUBES 19 down inside the top of the GUIDE RODS 17 Orient the Selector Tube so that the Steel Rod is extending out through the Open Channel of the Guide Rod Slide the Selector Tube down the Guide Rod to the Weight Stack Insert one of the WEIGHT SELECTOR PINS 132 nto each of the Weight Stacks at the bottom Plate until assembly is complete and the Cable system has been adjusted for proper tensioning Remove the WEIGHT PLATE DECALS 103 from the backing sheet and affix to the edge of the WEIGHT PLATES 20 just to the side
12. SQUAT STATION DECAL caste nook 4 DUAL PULLEY CONNECTOR BRACKET PULLEY PIVOT BRACKET SMALL PULLEY PIVOT BRACKET LARGE 5716 X 4 1 2 HEX HEAD BOLT 5 16 X 1 1 4 HEX HEAD BOLT 5 46 1 0 X 3 8 LONG METAL BUSHING 1 2 O D X 1 2 LONG METAL BUSHING e X4 2 PART LIST 044 5 6 2710 0 EYE BOLT X3 1 2 HEX HEAD BOLT DAGRAMNO 420 FIREMAN S LATCH HOOK 2122 5 3 4 X 3 4 1 0 1 LINKING CHAIN 8 L LOCKING 5 16 X 4 1 2 4 LEG STRAP ARM CURL HANDLE LINKING CHAIN 12 516 G HEXHEADBOLT 2 X 4 PLASTIC INSERT CAP 5146 X 1 HEX HEAD BOLT O CABLE TRAP BRACKET METAL a 17 ROUND PLASTIC COVER 9 1 WRITTEN INSIDE ASSEMBLY MANUAL WALL CHART HARDWARE BAG STEPS 1 5 HARDWARE BAG STEPS 6 11 HARDWARE BAG STEPS 12 13 HARDWARE BAG STEPS 14 16 HARDWARE BAG CHAINS LEG STRAP S HOOKS ORDERING NO Wweroro2i HH 5062 G23 AA 8069 G23 AA 8276 G23 C0487 621623 HH 5259 G23 HH 5308 G623 C0434 C07 G23 1 HH 5505 G23 HH 5367 G23 WW 7086 G23__ WW 7055 G23 WW TO0B8 G23 C6854 615 G23 WW 7060 G23_ WW 7084 G23 EE 0075 G23 WW 7072 623 HH 5452 G23 AA 8269 G23 HH 5332 G23 C7746 G15 G23 8093 023 CNN 1276 G23 CNN 1269 G23 C8845 G23 G23 CUTEM C8847
13. authorized service station for repairs if Warranty repair or replacement is made at a Weider facility the Equipment will be returned to you at Weider s expense If Warranty repair or replacement is made at a service station arrangements for the return of the Equipment must be made directly with the service station and are made at your expense
14. 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 n 3 PAGE WEIDER SPORTING GOODS LIMITED WARRANTY Welder Sporting Goods Inc warrants this Item of equipment to be free from defects in material and or workmanship for a period of 90 DAYS from the date of the original purchase retail mail order or otherwise for use Welder also warrants the frame of this item of equipment to be free from defects in material or workmanship for a period of THREE YEARS from the date of original purchase 1 the event of a defect in material or workmanship during the warranty period Weider will repair or replace at its option the Equipment or frame under the conditions of this Warranty Weider will do so at its expense for the cost of labor and materials but not for mailing except as noted LIMITATIONS EXCLUSIONS AND OTHER RIGHTS Weider disclaims liability for any and all implied warranties except as set forth to the contrary herein Some states do not allow limitations on how long an implied warranty lasts so the above limitation may not apply to you Weider disclaims liability for indirect incidental or consequential damages This disclaimer applies during and after the warranty period Some state
15. 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 Stretci l 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 Muscies 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 l QUADRICEPS STRETCH With one hand against a wall for balance reach behind you and pull up your foot Bring your heel as close to your buttocks as possible Hold for 15 counts Repeat Stretches Quadriceps Hip Muscies CALF ACHILLES STRETCH With one leg in front of the other and arms out lean against the wall Keep your
16. of the Pinning Slots Decals should progress from the lightest Weight on the top Plate to the heaviest Weight at the bottom WEIGHT STACK ASSEMBLY ROLLER AXLE WELDED ROLLER AXLE WELDED ROLLER AXLE 17 GUIDE ROD rauc WEIDER SPORTING GOODS STEP B TOP FRAME ASSEMBLY 50 6 16 FLAT WASHER qv 0 Press 2 SQUARE PLASTIC INSERT 81 into the front of the TOP FRAME 15 Press a 2 X 4 PLASTIC INSERT CAP 141 into the back of the Top Frame 51 65 16 NYLON LOCK NUT 55 6 16 X 2 34 HEX HEAD BOLT 58 swxarwexuepBor a EE Lr C Assemble the FRAME 15 fo the top of the FRONT UPRIGHT 10 and the REAR UPRIGHT 3 Align bolt holes end place the Rear Upright into the Welded Brackets of the Top Frame and the Guide Rods into the Welded Cross member Bracket of the Top Frame 81 2 SQUARE PLASTIC INSERT CAP 140 596 5 HEXHEAD BOLT 141 2 X 4 PLASTIC INSERT C Assemble the GUIDE RODS 17 to the Welded Cross member Bracket of the TOP FRAME 15 by inserting 5 16 X 1 2 HEX HEAD BOLTS 58 into the open slot at the top and on the inside of the Guide Rod Insert the Bolts one through each side of the Guide Rod and then through the Bracket Fasten with 5 16 NYLON LOCK NUT 51 but tighten only finger tight at this time SEE DETAIL A 140 140 50 15 51 141 50 58 51 gt C Attach
17. the FRONT UPRIGHT 10 fo the TOP FRAME 15 by first assembling 5 16 FLAT WASHERS 50 onto two 5 16 X 5 HEX HEAD BOLT 140 and then bolting down through the top of the Top Frame and into the Welded Bracket of the Upright Fasten with 5 16 NYLON LOCK NUTS 51 but tighten only finger tight at this time 0 Assemble the REAR UPRIGHT 3 to the TOP FRAME 15 by bolting with a 5 46 X 2 3 4 HEX HEAD BOLT 55 through the Welded Bracket of the Top Frame an then through the Upright Secure with a 5 16 NYLON LOCK NUT 51 L Take the time now to tighten all the Bolts that were previously left untightened in this step C Remove the POWER GUIDE DECAL 100 from the backing Sheet and affix to both sides of the TOP MAST 15 SLOT DETAIL A PAGE 1 WEDER BPORTING GOODS STEP 9 AB ARM ASSEMBLY FLAT WASHER C Assemble a 1 ROUND COVER CAP 9 1 WRITTEN INSIDE 70 14 FLAT WASHER 144 onto the Handle Stopper Tube on the AB FRAME 11 213 1 3 5 I ev 2 55 516 X 2 3 4 HEX HEAD BOLT D 3 2 C Assemble a 1 1 4 SQUARE PLASTIC INSERT 123 into the long handle end of the AB ARM 12 73 14 X 34 ROUND HEAD MACHINE SCREW 74 14 21 4 ROUND HEAD MACHINE SCREW 1 88 3 4 ROUND PLASTIC INSERT CAP o2 123 11 4 SQUARE PLASTIC INSERT CAP 4 L Wipe a small amount of liquid dish detergent along the long handle of the AB ARM
18. 39 _ LAT CABLE 41 60 1 2 WEIGHT STACK CABLES 42 En m pee 159 LOW PULLEY CABLE 43 ES 203 SQUAT amp AB CABLE 44 AVOID CABLE PROBLEMS Woven Cable like the type used on this Gym stretch as they become broken It is critical to the function of the Gym that excess Cable slack be kept adjusted out of the Cable run For the Lat Pull Down and the Bench Press this is done at the Low Pulley Cable adjustment For the Hack Squat and the Ab Back Station this is done by adjusting the Cable Adjustment Block on the bottom of the Hack Squat Always keep excess slack adjusted out of the Cable run Anything more than 1 inch of slack will take away from a full range of conditioning Also periodic lubrication of moving parts Pulleys Brackets Guide Wheels and Guide Rods will eliminate excess friction and let the system work smoothly IF YOUR HOME GYM FEELS LIKE IT IS BINDING UP READ THE FOLLOWING Buring use if it ever feels like the exercise is birding up stop immediately and check the Cable run and Pulleys to see if Cable has jumped off a Pulley or If it Is binding on a Cable Trap Bracket Prompt attention may prevent Cable damage SAFETY TIPS ALWAYS CERTAIN THAT SMALL CHILDREN ARE CLEAR OF THE UNIT WHILE IN USE DO NOT ALLOW CHILDREN TO PLAY ON THIS EQUIPMENT UNATTENDED CJ NEVER YOUR HANDS FINGERS OR OTHER PARTS OF YOUR BODY BETWEEN MOVING PARTS OR WEIGHTS WHI
19. 8 QV3H 8 2 17089 P X g t 1108 OV3H v b Z X 9 1708 PIE Z X BIE 1708 QY3H Z X 8 1108 QV3H 2 Y X BIE 1108 VIE X 9 1108 Z X 9Vs 1708 QV3H 2 X 905 1108 39VIuuvO HIE X 905 1108 GV3H X 908 1108 OVIH v Z X 905 17089 Z L Z X 9 19 1108 QV3H X3H Z L b X OE 1108 ZOVINAVDS X 998 W3HSVYM 1V713 91 9 WH3HSVM YVLS 03198838 905 1108 Z X 9 V8 0Z 318 2 8 1 466 319V9 ATTIN 210 09 18 2 49V1S 1HOI3M ON 014 0 8 UITOU WYO Or 29 1 9 52622 0 WEE X WPL ee 29 59 12292 13 NOISN31X3 931 ee 29 129 9 292 1935 9c 29 129 9 019 1S3HMOV8 56384 Wuv s ezo sstevv z SXub 459 5 14 ve 2 42058 2 t 01 46 E WVOd tc eco sioszwo 1431 WHY 55384 WHY ze 1 WHY 55384 wav dV2 55384 Way 508 10 44 2115 14 ANNOY 31VH LOAld 56384 453 2 did 29 82 0 88 09 31V1d LHOISM 9 129 2612 t 384 JO12313S LH5I3M 294295992 dow 13 9
20. G23 G23 C8848 G23 G23 8849 623 623 PAGE 3 WEIDER SPORTING GOODS STEP 1 MAIN FRAME ASSEMBLY PARTNAME Begin by pressing a 2 SQUARE PLASTIC INSERT CAP 81 into 81 SHENYLONLOCKNUT 2 the end of the MAIN BASE 1 52 5 16 X 2 3 4 CARRIAGE BOLT 2 80 2 SQUARE COVER CAP 2 81 2 SQUARE PLASTIC INSERT CAP 2 C Press 2 SQUARE COVER CAPS 80 onto the remaining two ends of the REAR BASE 2 C Press a 2 SQUARE PLASTIC INSERT CAP 81 into the end of the REAR BASE 2 with the Flat Welded Plates C Assemble the L Bracket of the MAIN BASE 1 to the REAR BASE 2 and the REAR UPRIGHT 3 Orient the Upright so that the Welded Stopper Bracket near the top of the Upright and the pre assembled Pulley near the bottom are both facing the Main Base Bolt using 5 16 X 2 3 4 CARRIAGE BOLTS 52 to bolt up through the Rear Base and then through the L Bracket of the Main Base and finally through the bracket of Rear Upright Secure with 5 16 NYLON LOCK NUTS 51 L BRACKET PAGE 9 WEIDER SPORTING STEP 2 STEPPER BRACKET ASSEMBLY PARTNAME ty 49 5 16 SERRATED STAR WASHER 4 52 5 16 X234 CARRIAGE BOLT 195 5 16 I D X 1 7 8 LONG METAL BUSHING C Select the STEPPER BRACKET 4 This Brace is 15 long with a Slotted Hole at one end and a Round Hole at the other ROUND Assemble th
21. INSERT CAPS 87 1 WELDED Cap the top of the Pivot tubes on the ARM PIVOT TUBE PRESS PIVOT FRAME 27 with 1 ROUND PLASTIC INSERT CAPS 86 C Assemble a 1 2 LD X 2 5 8 LONG METAL BUSHING 92 onto a 1 2 X 8 HEX HEAD BOLT 69 and insert into the 87 BRACKET hole behind the Flat Welded Plate on top 1 WELDED of the TOP FRAME 15 Assemble PIVOT TUBE another 112 1 0 X 2 5 8 LONG METAL BUSHING 92 onto the Bolt and secure with a 1 2 PLAIN NUT 68 Fita4 LONG HALF ROUND PLASTIC PIVOT BUSHING 28 onto the ARM PRESS PIVOT FRAME 27 Assemble this around the round tube welded between the Arm Press Pivot Frame Position a second PIVOT BUSHING 28 around the tube Assemble tho ARM PRESS PIVOT FRAME 27 over the top end of the TOP FRAME 15 and onto the Flat Welded Plate Make sure that the Welded Bracket located at the bottom of the Arm Press Pivot Frame is to the front of the unit C Place the ARM PRESS 29 top of the ARM PRESS PIVOT BUSHING 28 Bolt the assembly to the FRAME 15 using four 1 4 X 3 4 ROUND HEAD MACHINE SCREWS 73 to bolt up through the bottom of the Flat Welded Plate and into the Arm Press Cap Secure with 114 NYLON LOCK NUTS 71 Remove the ARM PRESS DECAL 105 from the backing sheet and position the Decal to the front of the Cross member Tube on the ARM PRESS PIVOT FRAME 27 Cap each end of the ARM PRESS ARMS 31 and 32 with 1 34 SQUARE PLAS
22. ION ASSEMBLY 4 EW XINM HEXHEADBOLT s 10 1 1 4 81 516 NYLON LOCK NUT 52 5 16 x 2 3 4 CARRIAGE BOLT o 4 FLAT WASHER 1 13 Dod C Cap the end of the SEAT FRAME 36 with a 1 1 2 SQUARE PLASTIC INSERT CAP 84 28 Cap the bottom of the LEG EXTENSION 38 with a 1 1 2 SQUARE PLASTIC INSERT 84 12 xL ROUND HEAD MACHINE SCREW a2 Assemble the ARM PRESS BACKREST 35 fo the FRONT ssomble tho l 930 ciae eR E UPRIGHT 10 by first assembling 1 4 FLAT WASHERS 70 88 rouno PLAsTICINsERTCAP 4 onto two 1 4 X 2 1 2 ROUND HEAD MACHINE SCREWS 76 and then bolt thr ugh the back of the Upright and into the o sie FEMALEKNOB o 1 0 SAG FL 1 121 5 16 2 EYEBOLT 1 C Orient the SEAT FRAME 36 so that the end of the tube tums upward Fit the bracket of the Seat Frame around the FRONT UPRIGHT 10 and set the slot in the Seat Frame over the Pin in the Upright Insert a 5 16 X 2 3 4 CARRIAGE BOLT 52 through the Seat Bracket and Upright and secure with 5 16 FEMALE KNOB 90 C Attach the SEAT MOUNTING BRACKETS 14 These are flat brackets 2 X 6 with two round holes and a square hole in the center to the top side of the SEAT FRAME 36 by bolting down through the Mounting Bracket and then through tho Seat Frame with 1 4 X 2 CARRIAGE BOLTS 72 Fasten in place with 1 4 FLAT WASHER 70 and 1 4 NYLON
23. LE THE GYM IS IN USE L1 KEEP ALL BOLTS AND FASTENERS TIGHTENED PAGE 23 WEIDER SPORTING GOODS STEP 14 LAT CABLE ASSEMBLY 50 5 16 FLAT WASHER 51 5 16 NYLON LOCK NUT 59 5 16 X 2 HEX HEAD BOLT 116 5 16 X 1 1 4 HEX HEAD BOLT 130 1 2 O D X 5 16 LONG METAL BUSHING NOTE 5 of the Pulleys have been pre assembled to the unit at the factory to assemble the Cables you may need to loosen them slightly to position the Cable within the Pulley and under the Cable Trap Brackets C Select the 139 LONG LAT CABLE 41 This Cable has large Rubber Ball Washer on one end and a loop on the other end and begin by fitting the Cable into PULLEY A 45 and under the Welded Trap Bracket on the front of the TOP FRAME 15 Tighten the Pulley assembly ENTIRE LAT CABLE ROUTING C Bring the CABLE 41 rearward between the ARM PRESS PIVOT FRAME 27 and the TOP FRAME 15 and POSITION ft the Cable over PULLEY B 45 Position the CABLE TRAP BRACKET 47 at about the ten o clock position so it just barely clears the Pulley and re tighten this assembly tightly When property tightened the Cable Trap Bracket will not rotate SEE ILLUSTRATION A 47 RE FRONT OF GYM 3A ILLUSTRATION A i 1 Loop the CABLE 41 down between the FRONT UPRIGHT 10 and the P GUIDE RODS 17 and bring the Cable back up to the Pulley asse
24. ND PLASTIC COVER CAP 82 as an aid drive a 1 SPRING RETAINER RING 97 onto the Welded Metal Tube to secure the SQUAT ARM 21 place Note that the teeth in the Spring Retainer Ring are tilted slightly to one side The teeth should be away from the Welded Tube as it is driven on Tap in place with a hammer 1 Remove the SQUAT STATION DECAL 106 from the backing sheet and attach to the REAR UPRIGHT 3 above the Welded Metal Tube on the Squat Station side 1 5 18 WEIDER SPORTING GOODS STEP tt DIP STATION ASSEMBLY PaRTMAWE 50 0 0 0 0 0 em ewruarwasuR 0 0 4 s sne nyLontocknut 2 C Cap the ends of the DIP HANDLES 24 with 1 ROUND PLASTIC INSERT CAPS 86 55 5 6 X 2 3 44 HEX HEAD BOLT 59 8 46 X 2 HEX HEAD BOLT 1 TO 14 FLAT WASHER T5 14 X2 ROUND HEAD MACHINE SCREW e 4 176 414 X2 4 2 ROUND HEAD MACHINE SCREW 2 EE 0 Cap the front ends of the DIP ARMS 23 with 1 1 2 SQUARE PLASTIC INSERT CAPS 84 7 C Attach the DIP ARMS 23 to the top and sides of the REAR UPRIGHT 3 with two 5 16 X 2 3 4 HEX HEAD BOLTS 55 and 5 16 NYLON LOCK NUTS 51 The Dip Station will extend out over the Stepper 84 11 2 SQUARE PLASTIC INSERT CAP 86 1 ROUND PLASTIC INSERT _ C Bolt the DIP HANDLES 24 into the DIP ARMS 23 by first assembling 5 16 FLAT WASHERS 50 onto two 5 16 X 2 HEX HEAD BOLTS 59 and th
25. OLTS 56 to bolt through the top hole of the Bracket and then through the Guide Rod Secure with 5 16 NYLON LOCK NUTS 51 WEIGHT Assemble RUBBER BUMPERS 93 to the single hole in the top of the WEIGHT SUPPORT L BRACKETS 16 using 8 MACHINE SCREWS 78 to bolt down through the Rubber Bumper and then through the Bracket Secure with 8 NYLON LOCK NUTS 77 13 WEIDER SPORTING GOODS STEP 6 GUIDE ROD ASSEMBLY PART NAME 51 5 16 NYLON LOCK NUT 2 56 5 16 X 3 HEX HEAD BOLT ra Assemble the GUIDE RODS 17 to the ends and the top of the Cross member Tube of the MAIN BASE 1 trapping the Cross member Tube between the WEIGHT SUPPORT L BRACKETS 16 Orient the Open Channel in the Guide Rods so that it is facing outward from the unit Bolt in place using 5 16 X 3 HEX HEAD BOLTS 56 to through the WEIGHT SUPPORT L BRACKET 16 through the Base and then through the other L Bracket Secure with 5 46 NYLON LOCK NUT 51 S CHANNEL 2 CROSS MEMBER 56 16 TUBE do PAGE 14 WEIDER SPORTING GOODS STEP 7 18 NYLON GUIDE WHEEL 57 5 16 X 13 4 CARRIAGE BOLT 132 WEIGHT SELECTOR PIN CAUTION To aid in this step it is advised that you secure the assistance of a helper to ass st in steadying of the Weight Plates as they are stacked or place a prop such as a block of wood under the outer edge of each Weight Stack Working with one WEIGHT
26. OW TO USE YOUR HOME GYM ARM PRESS EXERCISES PINNING POSITION The Arm Press Arms are locked s DONG ARM place with L Locking Pins 136 REMOVE WHEN When doing Arm Press exercises EXERCISES nl Locking Pins B and C should be pinned through the ARM PRESS PIVOT FRAME 27 and the ARM PRESS ARMS 31 and 32 BUTTERFLY EXERCISES When doing Butterfly Exercises remove Locking Pins B and C Note Locking Pins B and C should always be in place for all exercises except Butterfly Exercises to keep Cables properly tensioned Insert the J 137 Into the hole in the TOP MAIN UPRIGHT 15 and hook the Pin around the ARM PRESS PIVOT FRAME 27 LEG EXTENSION EXERCISES To perform 1 Seated Leg Extensions and 2 Standing Leg Curls the Low Pulley Cable should be attached to the Leg Extension by using the 12 LINKING CHAIN 139 and S HOOKS 133 Let the Leg Extension hang perpendicular to the floor for normal Leg Extension and Curl Exercises If you wish to add additional range of motion for Leg Extensions connect the Leg Extension so is further under the Seat LAT PULL DOWN EXERCISES Assemble 1 ROUND COVER CAPS 9 1WRITTEN INSIDE 144 onto the ends ofthe LAT BAR 135 Connectthe LAT BAR 135 to the Lat Cable using a S Or W HOOK 133 When the Lat Bar is notin 198 144 use it can be placed the Lat Bar 144 Holder at the top end of the Main Up right
27. PEDALS 5 The Stepper resistance increases as the Cylinder is moved toward the end of the Pedal C Remove the STEPPER STATION DECAL 101 from the backing sheet and apply to the REAR UPRIGHT 3 on the Stepper side 1 Remove the RESISTANCE SCALE DECALS 102 from the backing sheet and attach the Decals to the STEPPER PEDALS 5 along side of the resistance holes so that the lightest setting 1 is aligned with the first hole and the scale reads from front to back d Hei i s o STEP 4 FRONT UPRIGHT ASSEMBLY swewviontockwur 2 BENE 4 5 16 X2 1 2 CARRIAGE BOLT C Assemble the FRONT UPRIGHT 10 fo the MAIN BASE 1 Orient the Upright so that the Welded Bracket at the top of the Upright is facing toward the front of the unit Using 5 16 X 2 1 2 CARRIAGE BOLTS 54 bolt up through the bottom of the Main Base and into the bracket of the Front Upright Secure with 5 16 NYLON LOCK NUTS 51 go Remove 1 MULTI STATION DECAL 108 from the backing sheet and affix fo the front of the FRONT UPRIGHT 10 PART NAME 51 5 16 NYLON LOCK NUT 66 516 X 3 HEX HEAD BOLT 77 6 NYLON LOCK NUT 78 8 MACHINE SCREW 93 RUBBER BUMPER PAGE 12 Attach 78 16 93 i HOME 51 7 WEIDER SPORTING GOODS the SUPPORT L BRACKETS 16 to the bottom and each side of the GUIDE RODS 17 using 5 16 X 3 HEX HEAD B
28. SHING 119 onto the Bolt and then through the Loop end of the Cable and 5 16 FLAT WASHER 50 Secure with a 5 16 NYLON LOCK NUT 51 Tighten securely but leave enough gap so that the Cable can rotate on the Bolt C Bring the CABLE 44 up and over PULLEY M 45 located on the end of the AB FRAME 11 Position the CABLE TRAP BRACKET 47 at about the eight o clock position Tighten the PULLEY BOLT 122 securely SEE ILLUSTRATION A PULLEY TRAP BRACKET POSITION ILLUSTRATION A s PAGE 30 WEIDER SPORTING GOODS 1 Nex bring the CABLE 44 back to the REAR UPRIGHT 3 and assemble it under PULLEY N 45 Position the CABLE TRAP BRACKET 47 at the six o clock position and tighten this assembly SEE ILLUSTRATION B C Take the CABLE 44 up and over PULLEY P 45 attached to the side of the SQUAT ARM 21 Place the CABLE TRAP BRACKET 47 at tho two o clock position and tighten the assembly SEE ILLUSTRATION C ILLUSTRATION B UP FROM PULLEY N ILLUSTRATION C PAGE 231 WEIDER SPORTING GOODS 1 Bring the CABLE 44 down and fit under PULLEY R 45 located on the MAIN BASE 1 directly in front of the REAR UPRIGHT 3 Position the CABLE TRAP BRACKET 47 at the 8 o clock position as you face the Bracket Tighten the Pulley BOLT 64 Bring the CABLE 44 forward along the MAIN BASE 1 and fit into PULLEY S 45 Position the CABLE TRAP BRACKET 47 a
29. TIC INSERT CAPS 87 Press the ARM PRESS ARMS 31 and 32 onto the 1 Welded Pivot Tubes in the ARM PRESS PIVOT FRAME 27 so that the Welded Pulley Brackets face to the rear of the gym 0 00 o Secure the ARM PRESS ARMS 31 and 32 onto the Pivot Tubes with TWO each 1 1 0 SPRING RETAINER RINGS 97 and cap the Tube end with 4 ROUND PLASTIC COVER CAP 82 NOTE The Spring Retainer Rings are made so that the teeth bend to one side Align the Retainer Rings so that the teeth are pointed down The 1 Cover Cap can be used to help drive the Retainer Rings onto the Pivot Tube Align the Retainer Rings and cap the Tube Lightly drive the assembly in place with the aid of a hammer Y PAGE 20 WEIDER SPORTING GOODS Squeeze small amount of liquid dish detergent into the 3 X 6 34 FOAM ROLLERS 33 and slide the Rollers C insert the 1 T HANDLES 24 into the bottom section of the ARM PRESS ARMS 31 and 32 Fit 5 16 FLAT WASHER 50 and a 1 2 O D X 7h16 LONG METAL SPACER 91 onto a 5 16 X 2 14 HEX HEAD BOLT 48 and attach the Handie into the Arm Press Am Fasten with another 5 16 FLAT WASHER 50 and a 516 NYLON LOCK NUT 51 WELDED PIVOT TUBE C Assemble a 1 X 5 PLASTIC GRIP 34 onto the outside ends of the HANDLES 24 PIVOT TUBE g Assemble a 1 ROUND PLASTIC INSERT CAP 86 PAGE 21 WEIDER SPORTING GOODS STEP BACKREST SEAT amp LEG EXTENS
30. Vu8 11HOddnS LHOI3M 29 20 162 2 401 20 519 77 29 13X2VS8 ONLLNNOW 1735 3 7 1vas av 18083 26 919 29449 2 13X0Vvu8 ONLLNNOW YIANNAD amp oseievv 1 z 1 2s vid 294000220 N3ONI1A9 JONVLSisay 13 2 8 LN3W3ONOJNIJN ASM LYVd ZYX ON WvuSvia 2 3 E AEA HS 1 NUNT xd wc E DIAGRAM NO PARTNAME am ORDERING NO 110 111 112 113 114 115 118 118 119 X42 PART LIST z SQUAREPLASTICCOVERCAP 2 2 SQUARE PLASTIC INSERT 3 117 6 wesueon 1 127 SQUARE PLASTIC INSERT CAP 4 1 1 4 ROUND PLASTIC INSERT 17 prasme 9 s4 souaREPLASTCINSERTCAP 6 A amp eoron ROUND PLASTICINSERTCAP 6 06023 2 2 1 HH s555 923 1 1 2 SQUARE PIVOT BUSHING 6 4203023 SPRINGRETANERRING 7 wsPRINGRETANERRING 2 ws rEMALEKNOB O mewo Power gume pecar STEPPERSTATIONDECAL 1 05446202 RESISTANCE SCALEDECAL 2 DE M402023 IWEIGHTPLATEDECAL 1am 08440 025 pesrAnoNDECAL O o 4 05442028 arm 24 OoE 402023
31. aid drive a 1 SPRING RETAINER RING 4 2 97 onto the Stepper Pivot Tube to secure the PEDALS 5 place Note that the teeth in the Spring Retainer Rings are titted slightly to one side The teeth should be away from the Pivot Tube as it is drive on Tap in place with a hammer 4 pP C attach the molded PLASTIC PEDAL THREADS 8 fo the top of the STEPPER PEDALS 5 with 1 2 LONG SELF 2 TAPPING PHILLIPS HEAD SCREWS 79 STEPPER PIVOT RIGHT TUBE 5 02 PAGE 11 WEIDER SPORTING GOODS Fit a FLAIR END BUSHING 94 flair end to the inside onto the 5 8 Cylinder Pivot Tube on the REAR UPRIGHT 3 Side RESISTANCE CYLINDER 7 over the Cylinder Pivot Tube and secure in place with 5 8 SPRING RETAINER RING 98 Again the teeth of the Retainer Ring should be positioned outward and use the 5 8 ROUND PLASTIC COVER CAP 83 as an aid to help secure the Retainer Ring in place Tap this Cap and Retainer Ring on using a hammer the bottom end of the RESISTANCE CYLINDERS 7 attach the CYLINDER MOUNTING BRACKET 9 with a 5116 X 1 1 2 HEX HEAD BOLT 53 and 5 16 NYLON LOCK NUT 51 Insert the bolt on the CYLINDER MOUNTING BRACKET 9 into one of the holes in the STEPPER PEDALS 5 and secure in place with a 3 8 FLAT WASHER 60 and a 3 8 FEMALE KNOB 99 NOTE There are seven hole location the STEPPER
32. aise 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 WARM IING UP 3 TRAINING ZONE EXERCISE 4 COOLING DOWN 5 R T 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 few minutes Then increase the intensity to raise your heart rate to your Training 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 EXERCISE FREQUENCY To maintain or improve your condition you must workout 2 3 times per week following the pattem described above A day of rest
33. can turn freely SEE ILLUSTRATION D complete the assembly of this Cable the WEIGHT CABLE 42 assembly must now be completed Temporarily place the loop end of the LOW PULLEY CABLE 43 aside OAS ott ds Ouf adres obiil CJ Begin at the Weight Stack on the Ab OPEN Es dtes 5 43 Station side of unit by assembling 42 5 16 LD X 3 8 LONG METAL BUSHING 118 onto the 5 16 X 1 3 4 CARRIAGE BOLT 57 and i 110 previously assembled in Step 7 into the WEIGHT SELECTOR TUBE 19 in the Weight Stack Next assemble the ANGLE PLATE BRACKET 110 onto the Bolt Secure with a 5 16 NYLON LOCK NUT 51 To aid in this assembly pull on the Angle Plate Bracket as you tighten the Nut WEIGHT 5 CABLE 42 C Bring the CABLE 42 up the GUIDE ROD 17 and inside the Open Channel At the top of the Guide Rod bring the Cable through the Open Slot at the back of the Guide Rod ere ero maf PULLEY TRAP BRACKET POSITION C Assemble a 4 1 2 PULLEY 109 under the Cable and up into the Welded 15 119 Cross member Bracket under the TOP FRAME 15 Using 3 8 X 2 3 4 HEX HEAD BOLT 65 bolt through the Cross member Bracket then assemble a 1 2 X 1 2 LONG METAL SPACER 119 onto the bolt then the 4 1 2 Pulley and another 1 2 O D X 1 2 LONG METAL SPACER 119 Continue now to bolt through the other side of the Cross member Bracket Secure with a
34. e HOL Slotted Hole of the STEPPER BRACE 4 to the REAR BASE 2 using a 5 16 X 2 3 4 CARRIAGE BOLT 52 to bolt up through the bottom of the Rear Base Assemble a 5 16 LD X 1 7 8 METAL BUSHING 95 and a 5 16 SERRATED STAR WASHER 49 onto the Boit and then the Brace Fasten with 5 46 SLOTTED NYLON LOCK HOLE NUT 51 1 L Assemble the Round Hole of the STEPPER BRACE 4 0 the REAR UPRIGHT 3 by first removing the 3 8 NYLON LOCK NUT 61 from the pre assembled Pulley Assemble the Brace onto the BOLT 62 and re assemble the 3 8 NYLON LOCK NUT 61 securely 10 WEIDER SPORTING 20002 STEPS STEPPER ASSEMBLY C insert 1 1 2 SQUARE PIVOT BUSHINGS 96 into the ends of the STEPPER PEDALS 5 L Slide the STEPPER PEDALS 5 onto the 1 Stepper Pivot Tube at the base of the REAR UPRIGHT 3 Note that the Pedals should be assembled with the series of holes in the Pedals to the inside ROUND PLASTIC COVER CAP L To the LEFT STEPPER PEDAL 5 assemble the 94 FLAIR END BUSHING REINFORCEMENT BRACKET 6 96 11 27 SQUARE PIVOT BUSHING 97 1 SPRING RETAINER RING 1 Attach the REINFORCEMENT BRACKET 6 fo the REAR 98 5 8 SPRING RETAINER RING BASE 2 using 5 16 X 2 3 4 CARRIAGE BOLT 52 fo 99 3 6 FEMALE KNOB bolt up through the Rear Base and into the Bracket Secure ea with a 5116 NYLON LOCK NUT 51 L using a 1 ROUND PLASTIC COVER CAP 82 as an
35. eat 88 0 Press 3 4 ROUND PLASTIC INSERT CAPS 68 into the ends of 3 4 X 13 LONG PAD BAR 39 Wipe a small amount of liquid dish detergent along the length of the Pad Bar This will help in the assembly of the Foam Rollers When the detergent dries it will also act as an adhesive Insert the Pad Bar into a 3 X 5 3 4 FOAM ROLLER 128 nsert the Pad Bar into either one of the two hole locations on the lower leg of the AB FRAME 11 C Remove the AB STATION DECAL 107 from the backing sheet and attach to the the AB ARM 12 PAGE 11 WEIDER SPORTING GOODS STEP 10 SQUAT ARM ASSEMBLY PARTMAME 42 I ROUND PLASTIC COVERCAP 1 ss 414 ROUND PLASTIC INSERT CAP 2 46 1 ROUND PLASTIC NSERTCAP 1 i 224 C Press 1 1 4 ROUND PLASTIC INSERT CAPS 85 into the Handle Bar ends of the SQUAT ARM 21 0 Press 1 1 4 SQUARE PLASTIC INSERT 123 into Welded Stopper Tube on the SQUAT ARM 21 C Press a 1 ROUND PLASTIC INSERT 86 into the shorter side of the Welded Metal Tube 96 1 1 2 SQUARE PIVOT BUSHING 97 1 SPRING RETAINER RING 123 1 1 4 SQUARE PLASTIC INSERT 106 WELDED 86 METAL TUBE 96 96 AN PER S Seem 7 B 12375 85 85 L Assemble 1 1 2 SQUARE PIVOT BUSHINGS 96 info the ends of the SQUAT ARM 21 J slide the SQUAT ARM 21 onto the Welded Metal Tube on the REAR UPRIGHT 3 LJ Using a 1 ROU
36. elf inside the Dip Arms and grasp the Arms or Dip Handles As an assist to get up on the Dip Arms you can step back onto the Stepper Pedal Pivot Tubes bring your arms atop the Arm Pads then spring up to position PAGE 35 WEIOER SPORTING GOODS ORDERING PARTS TO INSURE THAT YOU WILL GET ALL OF THE PRIVILEGES AND PROTECTION THAT COME WITH YOUR PURCHASE PLEASE COMPLETE YOUR OWNER S REGISTRATION CARD WITHIN THE NEXT 10 DAYS Simply mail OWNER S REGISTRATION CARD to receive benefits to which you are entitled WARRANTY VERIFICATION Your prompt registration verifies your right to protection under the terms and conditions of your warranty OWNER CONFIRMATION Your completed OWNER S REGISTRATION CARD serves as confirmation of ownership in the event of product loss or theft Name of the Product POWERGUIDE HOME GYM SYSTEM X4S Model Number of the Product X4 2 Ordering Number of the Part See Parts List Page Description of the Part from the Parts List Page 5 Country of the Manufacturer See Cover THE SAME INFORMATION IS REQUIRED WHEN PLACING YOUR ORDER BY MAIL If you need parts or assistance do not return this product to the store simply contact WEIDER CUSTOMER ASSISTANCE at 1 800 225 0653 Monday through Friday 7 a m to 6 p m CST Extended Seasonal Hours Dec 1 Feb 28 Monday through Friday 7 a m to 9 p m Saturday 9 a m to 5 p m Sunday 12 p m to 4 p m All parts and
37. en bolt through the and the Handles Assemble another 5 16 FLAT WASHER 50 onto each bolt and fasten with 5 16 NYLON LOCK NUTS 51 15 C Attach the DIP ARM PADS 25 to the ARMS 23 using 4 4 X 2 ROUND HEAD MACHINE SCREWS 75 and 1 4 FLAT WASHERS 70 Assemble the DIP STATION BACKREST 26 the REAR UPRIGHT 3 by first assembling 114 FLAT WASHERS 70 onto two 1 4 2 1 2 ROUND HEAD MACHINE SCREWS 76 and then bolting through the back of the Upright and into the back of the Backrest i 12 Ir i 0 0 5 9 55 Vp RS m 86 75 C Remove the DIP STAITON DECAL 104 from the backing sheet and adhere to the REAR UPRIGHT 3 above the DIP STATION BACKREST 26 PAGE 18 WEIDER SPORTING GOOOS STEP 2 ARM PRESS ASSEMBLY 28 4 LONG HALF ROUND PLASTIC PIVOT BUSHING ev 48 sneximeHExHEADBOLT 2 50 5 16 FLAT WASHER 68 1 2 PLAIN NUT 1 69 1 2 6 HEX HEAD BOLT 73 1 4 X 314 ROUND HEAD MACHINE SCREW 4 82 rRoUwDPLASTICCOVERCAP 2 es i ROUNDPLASTICNSERTCAP 4 3 2 87 13 4 SQUARE PLASTIC INSERT 91 1 2 O D X 7 16 LONG METAL BUSHING 92 1 2 1 0 2 5 6 LONG METAL BUSHING 97 1 SPRING RETAINER RING Cap each end of the bottom Cross member Tube of the ARM PRESS PIVOT FRAME 27 with 1 3 4 SQUARE PLASTIC
38. ly as described in this Manual 3 Position the Home Gym on a level surface 4 Inspect and tighten all parts each time this equipment is used Replace any wom parts immediately 4 2055 2 Always hold the handlebars when exercising 6 Keep hands away from moving parts other than the designated handles 7 Keep small children away from this equipment during use 8 Do not allow small children to play on this equipment unattented 9 Wear appropriate workout attire including running or aerobic shoes WARNING Before beginning this or any exercise program consult your physician This is especially important for individuals over the age of 35 or persons with pre existing health problems Read all instructions before using Weider assumes no responsibility for personal injury or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS PAGE 2 WEIDER SPORTING GOODS INTRODUCTION Thank you for choosing the Weider POWERGUIDE X4S Your Home Gym is designed and engineered to give you many hours of weight and aerobic conditioning This manual is provided to help you understand the simple assembly adjustments and use of the Home Gym In addition to assembly instructions it also contains maintenance tips and parts information Please take time to read all the information contained in this manual and after assembly is completed keep it for future reference VAF STATION SQUAT STATION
39. mbly at the top and back of the Front Upright SEE ILLUSTRATION B ILLUSTRATION B C Assemble the CABLE 41 into PULLEY D 45 located on the side of the assembly Position the CABLE TRAP BRACKET 47 at about the two o clock position and re tighten the PULLEY BOLT 64 so that the Cable Trap Bracket is about 1 16 from the edge of the Pulley Tighten the Bolt enough so that the Cable Trap Bracket can not rotate C Tighten the PULLEY PIVOT BRACKET BOLT 115 securely but not so tight that the PULLEY PIVOT BRACKET 114 can not Swivel in and out SEE ILLUSTRATION ILLUSTRATION C PAGE 25 WEIDER SPORTING GOODS C Looking at ILLUSTRATION D assemble the SMALL PULLEY PIVOT BRACKETS 113 with the 32 pre assembled Pulleys to the i Pod Welded Pulley Brackets on the back i ii of the ARM PRESS ARMS 31 and 59 j i 27 32 Bolt in place using 5 16 X 2 HEX HEAD BOLTS 59 to bolt down through the Welded Bracket and then through the Pivot Bracket Secure with 5 16 NYLON LOCK NUTS 51 C Looking at ILLUSTRATION E take 21 the LAT CABLE 41 forward and i 22 31 RIGHT ARM PRESS WELDED PULLEY BRACKET loop it under and around PULLEY E 45 on the LEFT ARM PRESS ARM 32 Set the CABLE TRAP BRACKET 47 over the Pulley and Cable and set at about the ten o clock position and tighten the Po assembly Check to see that the Pod Welded Pulley Bracket is bolted
40. s do not allow the exclusion or limitation of incidental or consequential damages so the above limitation or exclusion may not apply to you Weider is not responsible for damage to the Equipment caused by accident theft misuse abuse abnormal use or conditions neglect or modifications This Warranty gives you specific legal rights and you may also have other rights which vary from state to CLAIM PROCEDURE 1 Af you discover defect malfunction during the period to which this Warranty applies you must follow Write to Parts Serv ce Weider Sporting Goods 900 West St John Street Olney Illinois 62450 In your fetter state your full name and address the reason why you believe there is a defect or malfunction 1 subject to this warranty and the date and conditions under which the defect or malfunction occurred To obtain warranty you must include in your letter a copy of the sales receipt or other proof of date of purchase of the Equipment otherwise no warranty will be issued Upon receipt of your letter Welder will make determination of its responsiblility to repair replace under this Warranty PARTS SERVICE 1 800 225 0653 If Weider denies responsibility it will explain its decision in writing If Weider accepts responsibility to repair or replace the item or part under the warranty it will notify you in writing to bring or ship the Equipment to a designated Welder facility or an
41. service inquiries should be directed to WEIDER SPORTING GOODS Parts Service Department 900 West ST John Street Olney Illinois 62450 4 vm 1o cms nne 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 breathiessness 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 anes CONDITIONED TRAINING 2 ZONE BEATS MIN 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 high end of your Training Zone As your condition improves a greater workload will be required in order to r
42. t the eight o clock position and tighten the BOLT 66 SEE ILLUSTRATION D fT y1 To complete the assembly of the SQUAT amp AB CABLE 44 the WEIGHT CABLE 42 assembly must now be completed Temporarily place the loop end of the Squat amp Ab Cable aside ILLUSTRATION E AVE LA PULLEY TRAP BRACKET POSITION PULLEY TRAP BRACKET Facing the Trap Bracket POSITION Facing the Trap Bracket ILLUSTRATION D 17 L Begin at the Weight Stack on the 42 Squat Station side of the unit by assembling a 51 16 1 0 X 3 8 OPEN LONG METAL BUSHING 118 CHANNEL tho 5 16 X 1 3 4 CARRIAGE BOLT 57 and WEIGHT STACK CABLE 42 9 previously in Step 7 18 into the WEIGHT SELECTOR X M m TUBE 19 in the Weight Stack DD Next assemble an ANGLE PLATE lt gt BRACKET 110 onto the Bolt X a Secure with 5 6 NYLON LOCK 10 NUT 51 To aid this assembly 5 57 pull on the Angle Plate Bracket as x 6 you tighten the Nut SEE AP ILLUSTRATION E Bring the CABLE 42 up the GUIDE ROD 17 and inside the Open Channel At the top of the Guide Rod bring the Cable through the Open Slot at the back of the Guide Rod PAGE 32 WEIOER SPORTING GOODS J Assemble 4 12 PULLEY 109 under the FRAME 15 Using a 3 8 CABLE 42 and up into the Welded Cross member MEM Bracket under the TOP X 2 3
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