Weider WESY7974.O User's Manual
Contents
1. LOSE WEIGHT O LOSE y LOSE y WEIGHT WEIGHT Main Display LEN Trio L E OL UR L CERTIFIED PERSONAL TRAINER EXERCISE NEXT HOLD TO RESET t Resistance Display MOTORIZED RESISTANCE Sets Display Reps Display The heart of the resistance system is the digital resist ance training console The console offers both a manu al mode and nine workout programs When the manual mode is selected the resistance setting can be changed with the touch of a button When a program is selected the console will guide you through an effec tive upper body ab and back or lower body workout To use the manual mode of the console follow the steps at the right To use a program see page 21 20 Plug the transformer into a 120 volt outlet see PLUGGING IN THE RESISTANCE SYSTEM above Important Always plug in the trans former when using the resistance system Note When the power is on the words MANUAL MODE will appear in the main display To use a pro gram see PROGRAM OPERATION on page 21 If you want to return to the manual mode while the console is running a program press and hold the NEXT button If no buttons are pressed and no cables are pulled for ten minutes the console will go to sleep Press any button to resume exercising Select a resistance setting Th2. see ADJUSTING THE SEAT on the next page To use the Backrest 24 in an inclined position secure the Seat Carriage 16 at one of the other adjustment holes in the Rail 5 Rest the Backrest against the Upright Base 2 or the Upright 3 Note To use the Backrest in the most inclined position the Squat Pin not shown must hold the Squat Carriage not shown in the highest position see ATTACHING THE SQUAT STATION above For row exercises remove the Backrest Frame 17 from the Seat Carriage 16 Hold the Backrest Frame vertically over the Seat Carriage and lift the rod out of the slot see the inset drawing ADJUSTING THE SEAT The Seat 25 can be secured at various positions on the Rail 5 To move the Seat pull the Seat Knob 138 out as far as it will go and slide the Seat to the desired position Engage the Seat Knob into an adjustment hole in the Rail To perform row exercises the hip strap must be attached to the rope see ATTACHING THE ACCES SORIES on page 17 and the Seat Carriage 16 must be able to roll along the Rail 5 First remove the backrest from the seat carriage see ADJUSTING THE BACKREST on page 18 Then pull the Seat Knob 138 out as far as it will go and turn the Seat Knob so that the pin rests at the end of the L shaped slot see the inset drawing E Adjustment Hole STORING THE RESISTANCE SYSTEM To store the resistance system first remove the Curl Pad not shown and
3. Do not pull on the cables while the resist ance level is being adjusted If you feel pain or dizziness while exercising stop immediately and begin cooling down AWARNING Before beginning this or any exercise program consult your physician This is especially important for persans over the age of 35 or persons with pre einng health pe damage sustained by or through the use of this BEFORE YOU BEGIN Thank you for selecting the innovative PLATINUM PLUS BY WEIDER resistance system The resistance system offers a selection of stations designed to devel op every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascular system the resistance system will help you to achieve the spe cific results you want For your benefit read this manual carefully before using the resistance system If you have questions after reading this manual see the front cover of this manual To help us assist you please note the product model number and serial number before calling The model number is WESY7974 0 The serial number can be found on a decal attached to the resistance system see the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the resistance system at www weiderservice com registration Before reading further please review the drawing below and familiarize yourself with the
4. M i AS ES NN di di NA A A A Description 50mm x 75mm Square Inner Cap 45mm Rhombus Inner Cap 45mm Square Inner Cap M8 Washer Long Pad Tube Rail Cap 25mm Square Inner Cap M4 x 37mm Self tapping Screw M4 Washer M4 x 65mm Self tapping Screw M4 x 16mm White ZP Self tapping Screw M6 Nylon Locknut Cable Clip M3 Nut M10 Nylon Jamnut M5 x 16mm Button Screw Top Rope Clamp Bottom Rope Clamp Link Bumper Rope Cover Spring Right Arm Frame Upper Wire Harness Lower Wire Harness 73mm Spacer M3 Lock Washer M4 x 5mm Self tapping Screw M5 Washer Inductor M5 Nylon Locknut 76mm Spacer Transformer M10 x 92mm Grade 8 Bolt Cover Plate not used User s Manual Exercise Guide Hex Key Grease Pack Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts EXPLODED DRAWING A Model No WESY7974 0 R1005A EXPLODED DRAWING B Model No WESY7974 0 R1005A 93 Dios 169 4 165 70 166 167 EXPLODED DRAWING C Model No WESY7974 0 R1005A 97 63 61 163 A 61 ORDERING REPLACEMENT PARTS To order replacement parts see the front cover of this manual To help us assist you please be prepared to give the following information the MODEL NUMBER of the product WESY7974 0 the NAME of the product PLATINUM PLUS BY WEIDER resistance system the S
5. IDENTIFICATION CHART Note Some small parts may have been pre attached for shipping If a part is not in the parts bag check to see if it has been pre attached Assembly will be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches fore beginning assembly make sure that you have read and understand the informa tion in the box above Refer to the PART IDENTIFICATION CHART for help identifying small parts Attach four Plastic Base Feet 71 to the Base 1 with four M4 Washers 157 and four M4 x 16mm Self tapping Screws 104 Attach a Wheel 49 to the Base 1 with an M8 x 90mm Shoulder Bolt 125 two M8 Washers 152 and an M8 Nylon Jamnut 139 Repeat with the other Wheel 2 Insert two M10 x 65mm Carriage Bolts 103 up through the Base 1 Place a piece of tape over the Bolt heads to hold them in place Connect the Upright Base 2 to the Base with the two Carriage Bolts and two M10 Nylon Locknuts 112 Do not tighten these Locknuts yet Connect the Upright Base 2 to the Base 1 with two M10 x 67mm Bolts 111 and two M10 Nylon Locknuts 112 Fully tighten these Locknuts Set the Mech Frame 124 onto the Base 1 behind the Upright Base Handtighten two M10 x 73mm Screws 137 and two M10 Washers 129 into the indicated holes in the Base and Mech Frame Note The Mech Frame will not be shown in the following drawings for clarity No
6. 104 Attach a Bumper 168 to the Backrest Frame 17 with an M4 x 16mm Self tapping Screw 104 and an M4 Washer 157 Attach the Right Pinch Guard 42 to the Backrest Frame 17 with two M4 x 9mm Self tapping Screws 106 Attach the Left Pinch Guard 41 in the same manner 24 Attach the Backrest 24 to the Backrest Frame 17 with four M6 x 38mm Screws 128 and four M6 Washers 126 25 Insert the rod on the Backrest Frame 17 into the slot in the Seat Carriage 16 Hold the Backrest Frame vertically over the Seat Carriage and slide the rod into the slot as shown in the inset drawing 14 26 Attach the Curl Pad 26 to the Curl Post 12 with two M6 x 16mm Screws 108 27 Make sure that all parts have been properly tightened The use of the remaining parts will be explained in ADJUSTMENTS beginning on the next page Before using the resistance system turn on the console and change the resistance setting as described in CONSOLE OPERATION on page 20 15 ADJUSTMENTS This section explains how to adjust the resistance system See the EXERCISE GUIDELINES on page 23 for important information about how to get the most benefit from your exercise program Also see the accompany ing exercise guide to see the correct form for each exercise Make sure all parts are properly tightened each time the resistance system is used Replace worn parts immedi ately The resistance system can be cleaned with a damp clot
7. 50mm Square Inner Cap 42 1 Right Pinch Guard 95 4 M8 x 20mm Screw 43 Curl Bar 96 1 Clip 44 Storage Knob 97 2 M10 x 25mm Button Bolt 45 1 Curl Knob 98 2 M6 x 12mm Screw 46 Plastic Cap 99 2 M10 x 15mm Button Bolt 47 2 M12 x 72mm Bolt 100 2 5mm Spacer 48 6 19mm Round Inner Cap 101 1 M10 x 95mm Bolt 49 2 Wheel 102 3 M10 x 35mm Bolt 50 Lat Bar 103 4 M10 x 65mm Carriage Bolt 51 4 Squat Carriage Wheel 104 16 M4 x 16mm Self tapping Screw 52 Mech Arm 105 2 M10 x 25mm Screw 53 Mech Link Arm 106 13 M4 x 9mm Self tapping Screw 138 139 140 141 142 143 144 145 146 147 148 Qty pa oN Nod BNANHAMAONNWANANAND mn peri N NN lt lt zb OM 0 0NN pb nn Description M14 x 155mm Bolt M6 x 16mm Screw M5 x 35mm Bolt 24mm Plastic Washer M10 x 67mm Bolt M10 Nylon Locknut M10 x 20mm Screw 17mm Spacer 32mm Thick Round Inner Cap M10 x 92mm Bolt M10 x 65mm Button Screw M12 Nut M8 x 102mm Bolt M10 Lock Washer M6 Washer 59mm Spacer 8mm Spacer Mech Frame M8 x 90mm Shoulder Bolt M6 Washer M14 Nylon Locknut M6 x 38mm Screw M10 Washer 25mm Spacer 6mm Spacer Copper Unit M3 x 20mm Screw 70mm Pulley Plastic Cap M6 x 16mm Bolt M10 x 73mm Bolt Seat Knob M8 Nylon Jamnut M10 x 538mm Button Bolt M10 x 42mm Button Bolt M10 x 46mm Bolt M10 x 109mm Bolt M10 x 125mm Button Screw M4 x 80mm Self tapping Screw M6 x 90mm Bolt 77mm Spacer 4mm Spacer Key No Qty 149 159 ON BH BN A Aa
8. at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time while exercising stop immedi ately and begin cooling down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important factors in any exercise pro gram WARMING UP Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Warming up prepares your body for more strenuous exercise by increasing circulation raising your body temperature and deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es Select exercises for every major muscle group emphasizing areas that you want to develop most To give balance and variety to your workouts vary the exercises from session to session Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program This requires moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise guide accompany ing this manual you will find photographs showing the correct form for several exercises and a list of t
9. parts that are labeled Top Frame High Pulley Handle Console Squat Arm Squat Backrest Backrest Storage Knob Low Pulley Seat Seat Knob Base Plate ASSEMBLED DIMENSIONS Height 85 in 216 cm Width 47 in 119cm Depth 94 in 239cm ASSEMBLY o Tighten all parts as you assemble them unless Make Things Easier for Yourself instructed to do otherwise This manual is designed to ensure that the resi ance system can be assembled successfully by most people However it is important to realize that the versatile resistance system has many parts and that the assembly process will take The included hex keys and the following time Most people find that by setting aside plenty tools not included are required for assembly of time assembly will go smoothly As you assemble the resistance system make sure all parts are oriented as shown in the draw ings Two adjustable wrenches Before beginning assembly carefully read the pa following information and instructions One rubber mallet H la e One standard screwdriver E Assembly requires two persons x si A Place all parts in a cleared area and remove the One Phillips screwdriver packing materials Do not dispose of the packing E s Lubricant such as grease or petroleum jelly materials until assembly is completed tape and soapy water For help identifying small parts use the PART
10. step 2 and the two M14 Nylon Locknuts 6 Attach the Backing Plate 59 to the Upright Base 2 with two M10 x 65mm Carriage Bolts 103 and two M10 Nylon Locknuts 112 Do not tight en the Locknuts yet 7 Attach the Squat Backrest 28 to the Squat Carriage 10 with four M6 x 16mm Screws 108 8 Slide the Squat Carriage 10 onto the Upright 3 as shown Insert the Squat Pin 35 into an upper hole in the Upright 9 Press the Front Cover 31 onto the Upright Base 2 Make sure the Cover is oriented as shown in the inset drawing Route the Upper Wire Harness 172 down through the Upright Base 2 and out the large round hole in the back as shown Slide the Upright 3 onto the Upright Base 2 Make sure you do not pinch the Upper Wire Harnesses 172 Secure the Upright with two M10 Washers 129 two M10 x 20mm Screws 113 and two M10 x 25mm Screws 105 Do not tighten the Screws yet Connect the Upper Wire Harness 172 to the Lower Wire Harness 173 extending from the Mech Frame not shown The connector should slide easily into the socket and snap into place If the connector does not slide easily and snap into place turn it over and then insert it IF THE CON NECTOR IS NOT INSERTED PROPERLY THE CONSOLE MAY BE DAMAGED WHEN THE POWER IS TURNED ON Press the excess wire into the Upright Base Tighten two M4 x 16mm White ZP Self tapping Screws 159 into the Upright 3 10 Insert an M10 x 12
11. the Leg Lever not shown from the resistance system Secure the Seat 25 at the position closest to the Front Leg 4 see ADJUSTING THE SEAT above Next remove the Storage Knob 44 from the Upright Base 2 Lift the Front Leg toward the Top Frame 20 Tighten the Storage Knob into the side of the Upright Base and into the Rail 5 To move the resistance system stand behind the Upright 3 and place the toe of your shoe on the end of the Base 1 Tilt the resistance system back onto the Wheels 49 and roll it to the new location AWARN ING make sure that the Storage Knob 44 is in place and fully tight ened each time the resistance system is used 19 CONSOLE OPERATION FEATURES OF THE CONSOLE PLUGGING IN THE RESISTANCE SYSTEM Plug the indicated end of the Transformer 181 into the Rear Mech Cover 14 Plug the other end of the Transformer into a 120 volt outlet All indicators and dis plays on the console will flash once the console will then be ready for use The motor may be heard while the resistance system Console INCLINE PRESS PEC FLY BICEP CURL DECLINE PRES SHOULDER PRES ARM RAISE j H e i GH enen Zeg calibrates itself Important Always plug in the trans former when using the resistance system UPPER BODY ABS amp BACK LOWER BODY STRAIN O STRAIN O STRAN O MANUAL OPERATION Program Buttons STRAW GRAN FRAN o 1 Plug in the transformer
12. the trans former from the 120 volt outlet TROUBLESHOOTING RECALIBRATING THE CONSOLE To recalibrate the Console 21 first plug in the resist ance system see PLUGGING IN THE RESISTANCE SYSTEM on page 20 Then press and hold the NEXT button and the MOTORIZED WEIGHT ADJUSTMENT button for five seconds When the buttons are released a number will appear in the REPS display Press the NEXT button again and then press the MOTORIZED WEIGHT ADJUSTMENT button this will start the recalibration process This may take a few seconds as the motor moves between the lowest and highest resistance settings When the motor finishes unplug the transformer from the 120 volt outlet The Console 21 will be recalibrated Use the resist ance system as described in the CONSOLE OPERA TION section starting on page 20 TIGHTENING THE ROPE The type of rope used on the resistance system can stretch slightly when it is first used If there is slack in the rope before resistance is felt the rope should be tightened To tighten the Rope 70 first set the system resist ance level to 100 pounds Locate the end of the Rope with the Rope Clamps 165 166 and pull it out until the Rope is tight Then measure the distance between the Rope Cover 169 and the Swivel Arm 29 Measure Distance Set the system resistance to the lowest level Have a second peron pull the Rope 70 out and hold it while the Rope is adjusted Push the Rope Co
13. 5mm Button Screw 144 through an M10 Washer 129 the Upright 3 and the Backing Plate not shown Hold the Bolt in place by sticking a piece of tape over the bolt head Tighten the two M10 Nylon Locknuts 112 used in step 6 Tighten the two M10 x 20mm Screws 113 and two M10 x 25mm Screws 105 used in step 9 Attach the Mech Frame 124 to the Base 1 with two M10 x 73mm Bolts 137 and two M10 Washers 129 Do not tighten the Bolts yet Attach the Mech Frame 124 to the Upright 3 with the M10 x 125mm Button Screw 144 Make sure the Upright and Mech Frame are properly aligned before tighten the Screw Tighten the four M10 x 73mm Bolts 137 in the Base 1 and the two M10 Nylon Locknuts 112 used in the first paragraph of step 2 Snap the Side Mech Cover 81 into place on the Mech Covers 14 and 15 11 Wet a Squat Arm 18 and the inside of a Small Foam Pad 36 with soapy water Slide the Foam Pad onto the Squat Arm Grease an M10 x 73mm Bolt 137 Attach a Squat Arm 18 to the Squat Carriage 10 with the Bolt two 24mm Plastic Washers 110 and an M10 Nylon Locknut 112 Do not overtighten the Locknut the Squat Arm should be able to pivot with intermediate effort Repeat this step with the other Squat Arm 18 12 Orient the Top Frame 20 with the mark in the position shown Attach the Top Frame to the Upright 3 with two M10 x 65mm Button Screws 117 and two M10 Washers 129 Press the Pla
14. 6 on the Bench Rail 5 Loosely attach two 8mm Spacers 123 a 59mm Spacer 122 and two Seat Wheels 74 to the bottom holes in the Seat Carriage 16 with an M8 Nylon Jamnut 139 and an M8 x 102mm Bolt 119 Make sure the parts are oriented as shown in the inset drawing Make sure that the wide sides of all six Seat Wheels 74 are pressed against the Rail 5 While a second person presses down on the Seat 25 hold the bottom Seat Wheels firmly against the bottom of the Rail and properly tighten the indicated M8 Nylon Jamnut 139 Engage the Seat Knob 138 into an adjustment hole in the Rail 5 12 20 Attach the Leg Lever 13 to the Front Leg 4 with a Leg Lever Pin 91 and a Cotter Pin 90 21 Route the short end of the Split Cable 72 through the Front Leg 4 and attach it inside the Leg Lever 13 with a Leg Lever Pin 91 and a Cotter Pin 90 Attach a 90mm Pulley 92 inside the Front Leg 4 over the Spit Cable 72 with an M10 x 92mm Bolt 116 two M10 Washers 129 two 25mm Spacers 130 and an M10 Nylon Locknut 112 2 N Insert the two Short Pad Tubes 32 into the Leg Lever 13 Slide two Large Foam Pads 37 onto each Short Pad Tube Repeat this step with the Long Pad Tube 153 and the Front Leg 4 23 Attach the Backrest Cap 40 to the Backrest Frame 17 with two M4 x 16mm Selftapping Screws
15. ENT The decals shown here have been placed on the resistance system If a decal is missing or illegible call the toll free telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown may result in serious Keep hands and d Head Ghar manual fingers clear of prior to use and follow this area a1 all wamings and J instructions Do not allow children on or around machine Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed IMPORTANT PRECAUTIONS AWARNING to reduce the before using the resistance system i Read all instructions in this manual and warnings on the resistance system befo using the resistance system Use the resi ance system only as described in this manu 2 Itis the responsibility of the owner to ensure that all users of the resistance system are adequately informed of all precautions 3 The resistance system is intended for home use only Do not use the resistance system in any commercial rental or institutional setting 4 Keep the resistance system indoors away from moisture and dust Place the resistance system on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around he resistance system to mount dismount the resistance system properly tighten all parts regular y worn
16. ERIAL NUMBER of the product see the front cover of this manual the KEY NUMBER and DESCRIPTION of the part s see the PART LIST and EXPLODED DRAWING in the center of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ten 10 years from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center products used for commercial or rental purposes or products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or da
17. Model No WESY7974 0 Serial No W E Write the serial number in the space above for future reference A T i N U Serial Number Decal under seat QUESTIONS USER S MANUAL As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if a part is damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 877 992 5999 Mon Fri 6 a m 6 p m MST ON THE WEB www weiderservice com 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT ia EE dd AAA 3 IMPORTANT PRECAUTIONS usos por a rr da he be AA Raed Ree eas 4 BEFORE YOU BEGIN ata ara E e ame toe be ita ella 5 ASSEMBLEARI ART OA EE 6 ADJUSTMENTS atri erat a A A AS 16 CONSOLE OPERATION orcos aa EE EE 20 TROUBLESHOOTING unta cados da EOS aa A a dd 22 EXERCISE GUIDELINES 256 20 con io pace thoes po Ar REE 23 ORDERING REPLACEMENT PARTS lt il eae eee ere ee A rel a each e sd Back Cover HME WW ANE bett ee ta AS Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly WEIDER is a registered trademark of ICON IP Inc 2 WARNING DECAL PLACEM
18. OGRAM OPERATION 1 Plug in the transformer Plug the transformer into a 120 volt outlet see PLUGGING IN THE RESISTANCE SYSTEM on page 20 Important Always plug in the trans former when using the resistance system Note If no buttons are pressed and no cables are pulled for ten minutes the console will go to sleep Press any button to resume exercising Select a program When the power is on the words MANUAL MODE will appear in the main display To select a program press one of the nine program buttons The indica tor on the button you press will light Note The console offers three upper body pro grams three ab and back programs and three lower body programs If you wish to exercise your upper body and if your goal is to lose weight for example press the LOSE WEIGHT button below the words UPPER BODY Row for five minutes to warm up When a program is selected the words CARDIO ROW will appear in the main display To warm up 21 4 6 perform the cardio row exercise while the main dis play counts down from 5 minutes Note To see the correct form for the cardio row exercise see the included exercise guide If the resistance setting is too high or too low select a dif ferent resistance setting by pressing the resistance or buttons Adjust the resistance setting and the numbers of sets and repetitions for the exercise if desired The name of an exercise in the program will appear in th
19. e current resistance setting will appear in the resistance display To select a different resistance setting first make sure that no cables are being pulled Next press the resistance or buttons Each time a button is pressed the resistance set ting will increase or decrease by 1 pound To change the resistance setting quickly hold down one of the buttons Note While the resistance setting is changing the motor will be heard To prevent damage to the motor do not pull any of the cables while the resistance setting is changing If a cable is pulled the words RELEASE HANDLES AND READJUST RESISTANCE AS DESIRED may appear in the main display 3 Enter the numbers of sets and repetitions that you plan to complete for an exercise To enter the number of sets that you plan to do press the SETS or buttons To enter the number of repetitions that you plan to do press the REPS or buttons Note If you do not enter the numbers of sets and repetitions that you plan to do the console will count the total number of repetitions that you com plete during your workout Perform the exercise If you have entered numbers of sets and repeti tions the console will count down the repetitions and sets you have completed When you complete the exercise repeat steps 2 and 3 above for the next exercises Unplug the transformer When you complete your workout unplug the trans former from the 120 volt outlet PR
20. e main display The recommended resistance setting and the recommended numbers of sets and repetitions for the exercise will appear in the three displays below the main display The recommended resistance setting and the rec ommended numbers of sets and repetitions may be too high or too low for you depending on such fac tors as your body size and your physical condition If desired adjust the resistance setting and the num bers of sets and repetitions by pressing the or buttons below each display Perform the exercise As you perform the exercise the console will count down the numbers of sets and repetitions you have completed When you complete the exercise the word REST ING will appear in the main display It is recom mended that you rest while the main display counts down Perform the remaining exercises in the program After you have completed an exercise in the pro gram press the NEXT button and the name of the next exercise will appear in the main display Repeat steps 4 and 5 above for the exercise Note The program may include the same exercise twice with different resistance settings and different numbers of sets and repetitions If you wish to skip any part of the program press the NEXT button to advance to the next part of the program When you complete the program the words WORK OUT COMPLETE will appear in the main display Unplug the transformer When you complete your workout unplug
21. h and a mild non abrasive detergent Do not use solvents ATTACHING THE HIGH PULLEYS To use a high pulley slide the hook on the Pulley Housing 27 onto a hook on the Top Frame 20 Attach the end of the Short Cable 73 without the ball to the end of the Rope 70 with a Cable Clip 161 Attach the other high pulley in the same manner Remove the high pulleys when not in use ATTACHING THE LEG LEVER To use the Leg Lever 13 attach it to the Front Leg 4 with a Leg Lever Pin 91 and a Cotter Pin 90 Attach the Split Cable 72 inside the Leg Lever 13 with a Leg Lever Pin 91 and a Cotter Pin 90 See the inset drawing Attach one of the long ends of the Split Cable 72 to one end of the Rope 70 with a Cable Clip 161 Attach the other long end of the Split Cable to the other end of the Rope in the same manner ATTACHING THE ACCESSORIES To attach a Short Handle 84 to a high pulley first attach the pulley housings to the resistance system see ATTACHING THE HIGH PULLEYS on the previ ous page Then attach the Handle to a Short Cable 73 with a Cable Clip 161 The Long Handles not shown and the Ankle Strap not shown can be attached to the Short Cables 73 or the Rope not shown with Cable Clips 161 Attach the Hip Strap not shown to the ends of the Rope with two Cable Clips The Ab Strap not shown can be attached to the Rope not shown using the two Extension Straps not shown and fo
22. he muscles affected Refer to the muscle chart on the next page to find the names of the muscles The repetitions in each set should be performed smoothly and without pausing The exertion stage of each repetition should last about half as long as the return stage Proper breathing is important Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath 23 Rest for a short period of time after each set The ideal resting periods are Rest for three minutes after each set for a muscle building workout Rest for one minute after each set for a toning work out Rest for 30 seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move slowly as you stretch and do not bounce Ease into each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout The chart on pages 25 and 26 of this manual can be pho tocopied and used to schedule and record your work outs List the date the exercises performed the resist ance used and the numbers of sets and repetitions completed Record y
23. hing them to a mod erate percentage of their capacity Select a moderate amount of resistance and increase the number of rep etitions in each set Complete as many sets of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each set Work your muscles by com pleting more sets rather than by using high amounts of resistance Weight Loss To lose weight use a low amount of resistance and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets Cross Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program is Plan strength training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical or exercise bike on Tuesday and Thursday Rest from both strength training and aerobic exercise or at least one full day each week to give your body ime to regenerate The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets completed is an individual matter It is important to avoid overdo ing it during the first few months of your exercise pro gram You should progress
24. mages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 218674 R1005A Printed in China 2004 ICON IP Inc
25. otocopies of this page for scheduling and recording your workouts 26 NOTES 27 PART IDENTIFICATION CHART Model No WESY7974 0 H O AE M6 x 38mm Screw 128 M10 Nylon Locknut 112 MS Nylon Jamnut 139 M10 x 53mm Button Bolt 140 O UN O es a M4 x 65mm Self tapping Screw 158 M14 Nylon Locknut 127 M10 Washer 129 er M10 x 65mm Carriage Bolt 103 M10 x 25mm Screw 105 M10 x 65mm Button Screw 117 M8 Washer 152 M10 x 20mm Screw 113 M10 x 67mm Bolt 111 M6 Washer 126 M10 x 73mm Bolt 137 M8 x 20mm Screw 95 Ol M4 Washer 157 M4 x 80mm Self tapping Screw 145 M6 x 16mm Screw 108 D D A M5 x 16mm Button M4 x 5mm Self tapping Screw 164 Screw 176 M8 x 90mm Shoulder Bolt 125 E D M10 x 92mm Bolt 116 M4 x 16mm Self tapping Screw 104 M8 x 102mm Bolt 119 C EZE ee Seng lA M4 x 16mm White ZP Self tapping Screw 159 M10 x 106mm Bolt 19 M10 x 125mm Button Screw 144 M4 x 9mm Self tapping Screw 106 M14 x 155mm Bolt 107 PART LIST Model No WESY7974 0 R1005A Key No Qty Description Key No Qty Description 1 1 Base 54 1 Ma
26. our weight and key body meas urements at the end of every month Remember the key to achieving the greatest results is to make exer cise a regular and enjoyable part of your everyday life MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf A B C D E F G H I y K M N O P Q R S T U V W X MONDAY Date L L TUESDAY Date L L WEDNESDAY Date L 1 THURSDAY Date H FRIDAY Date AEROBIC EXERCISE EXERCISE WEIGHT SETS REPS AEROBIC EXERCISE EXERCISE WEIGHT SETS REPS Make photocopies of this page for scheduling and recording your workouts 25 MONDAY Date L L TUESDAY Date L L WEDNESDAY Date L 1 THURSDAY Date H FRIDAY Date AEROBIC EXERCISE EXERCISE WEIGHT SETS REPS AEROBIC EXERCISE EXERCISE WEIGHT SETS REPS Make ph
27. parts immediately children under 12 and pets away from istance system at all times Keep hands and feet away from moving parts 8 Always wear athletic shoes for foot protec tion while exercising 9 The resistance system is designed to sup port a maximum user weight of 300 pounds 10 The top frame is not designed to be used for pull up exercises Do not hang on the top frame 12 13 14 15 16 17 18 read the following important precautions Pull on the lower cable only while sitting on 1e bench or standing on the base plate Pull the high cables only while sitting on the ench with the seat in one of the three posi tions closest to the upright base or while Standing on the base plate The resistance system is designed to be used with the included resistance or the resistance included with a WEIDER MAX PACK Do not use the resistance system with any other type of resistance Always disconnect the lat bar from the high cables when performing an exercise that does not require it Make sure the storage knob is in place and fully tightened each time the oe tem is used Make sure that the cables remain on th leys at all times If the cables b exercising stop immediately ani that the cables are on the pulleys Replac cables at least every two years Always make sure the two screws in the rope clamps are fully tightened each time the resistance system is used
28. stic Cap 46 into the Upright over the Top Frame 13 Attach the Upright Plate 23 to the Upright 3 with six M4 x 9mm Self tapping Screws 106 14 Attach the Console 21 to the Upper Wire Harness 172 The connector should slide easi ly into the socket and snap into place If a con nector does not slide easily and snap into place turn it over and then insert it IF THE CONNEC TOR IS NOT INSERTED PROPERLY THE CON SOLE MAY BE DAMAGED WHEN THE POWER IS TURNED ON Push the excess wire into the Upright 3 Attach the Console 21 to the Upright 3 with two M4 x 80mm Self tapping Screws 145 two M4 x 65mm Self tapping Screws 158 and four M4 Washers 157 15 Orient the Rail 5 with the holes on the side shown Attach the Rail to the Upright Base 2 with an M10 x 106mm Bolt 19 and an M10 Nylon Locknut 112 Do not overtighten the Locknut the Rail must be able to pivot easily Attach at Tighten the Storage Knob 44 into the this hole Upright Base 2 and the Rail 5 16 Orient the Seat 25 as shown Attach the Seat to the Seat Carriage 16 with four M6 x 16mm Screws 108 1 17 Press the Front Leg Foot 38 onto the Front Leg 4 Note The front of the Front Leg Foot is taller than the back of the Foot Attach the Front Leg 4 to the Rail 5 with four M8 x 20mm Screws 95 and four M8 Washers 152 Pull out the Seat Knob 138 as far as it will go and set the Seat Carriage 1
29. te One end of the Rope 70 is connected to the Right Arm Frame 171 Untie the loose end of the Rope and route it through the Upright Base 2 Make sure the loose end of the Rope is still between the 90mm Thin Pulley 88 and Cable Trap 78 see the inset drawing and that it crosses under the connected end of the Rope Insert two M14 x 155mm Bolts 107 through the Right Arm Frame 171 and the Upright Base 2 Hand tighten two M14 Nylon Locknuts 127 onto the Bolts Route the loose end of the Rope 70 through the Left Arm Frame 8 and a Swivel Arm 29 Make sure the Rope is under the indicated rod in the Swivel Arm Attach the Swivel Arm 29 to the Left Arm Frame 8 with an M4 x 5mm Self tapping Screw 176 Attach a V pulley 93 inside the Swivel Arm 29 with an M10 x 58mm Button Bolt 140 and an M10 Nylon Locknut 112 Route the loose end of the Rope 70 through a Rope Cover 169 and a Link 167 as shown Make sure the large hole in the Rope Cover is on the side shown Secure the set of Rope Clamps 165 166 on the Rope with two M5 x 16mm Button Screws 164 Make sure that Rope is in the grooves of the Rope Clamps that there is 1 2 between the Link and the Rope Clamps and that the two Screws are fully tightened Slide the Rope Cover over the Rope Clamps 5 Remove the two M14 Nylon Locknuts 127 Attach the Left Arm Frame 8 to the Upright Base 2 with the two M14 x 155mm Bolts 107 used in
30. ur Cable Clips 161 ATTACHING THE CURL PAD To attach the Curl Pad 26 insert the Curl Post 12 into the Front Leg 4 Secure the Curl Post with the Curl Knob 45 Remove the Curl Pad 26 from the resistance system when performing an exercise that does not require it ATTACHING THE CURL BAR To use the Curl Bar 43 first attach the leg lever to the front leg see ATTACHING THE LEG LEVER on the previous page Attach the Curl Bar to the hook on the Leg Lever 13 17 ADJUSTING THE SQUAT ARM To adjust a Squat Arm 18 pull the Arm to the desired position ATTACHING THE SQUAT STATION To use the squat station first remove the backrest see ADJUSTING THE BACKREST below Next adjust the squat arm to the forward position see ADJUSTING THE SQUAT ARM above Then insert a Squat Pin 35 into the correct hole in the Upright 3 Finally attach each end of the Rope 70 to the Squat Carriage 10 with an Extension Strap 82 and two Cable Clips 161 Note The Squat Pin 35 will determine the lowest point to which the Squat Carriage 10 can descend The Squat Carriage should not be able to descend so low that the user could become trapped under the Squat Arms 18 ADJUSTING THE BACKREST The Backrest 24 can be used in a level position or an inclined position To use the Backrest in a level posi tion secure the Seat Carriage 16 at the adjustment hole in the Rail 5 closest to the Front Leg not shown
31. ver 169 down the Rope and loosen the two M5 x 16mm Button Screws 164 Pull the Rope through the Link 167 and the Rope Clamps 165 166 to shorten the Rope by the measured amount Then retighten the two Screws and cover the Rope Clamps with the Rope Cover Note There should be 1 2 between the Link and the Rope Clamps A WARNING Always make sure the two M5 x 16mm Button Screws 164 are fully tightened before the resistance system is used 22 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles push them close to their maximum capacity Your mus cles will continually adapt and grow as you progres sively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways by changing the amount of resistance used by changing the number of repetitions or sets per formed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions The proper amount of resistance for each exercise depends upon the individual user You must gauge your limits and select the amount of resistance that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of resistance Toning You can tone your muscles by pus
32. x Pack Frame 2 1 Upright Base 55 1 Motor Assembly 3 1 Upright 56 2 Mech Arm Plate 4 1 Front Leg 57 1 Lower Pulley Plate 5 1 Rail 58 2 M12 Washer 6 1 Right Squat Rail 59 1 Backing Plate 7 1 Left Squat Rail 60 1 Rep Counter 8 1 Left Arm Frame 61 4 Band Wheel 9 1 Base Plate 62 2 Rod 10 1 Squat Carriage 63 2 Steel Washer 11 6 M4 x 12mm Screw 64 2 Limit Switch 12 1 Curl Post 65 2 38mm Round Inner Cap 13 1 Leg Lever 66 2 25mm Round Inner Cap 14 1 Rear Mech Cover 67 2 Foam Grip 15 1 Front Mech Cover 68 2 32mm Round Inner Cap 16 1 Seat Carriage 69 4 Arm Bushing 17 1 Backrest Frame 70 1 Rope 18 2 Squat Arm 71 4 Plastic Base Foot 19 1 M10 x 106mm Bolt 72 1 Split Cable 20 1 Top Frame 73 2 Short Cable 21 1 Console 74 6 Seat Wheel 22 4 Gas Spring End 75 1 45mm Square Outer Cap 23 1 Upright Plate 76 1 M10 x 95mm Button Bolt 24 1 Backrest 77 2 Gas Spring 25 1 Seat 78 3 Cable Trap 26 1 Curl Pad 79 1 Small Cable Trap 27 2 Pulley Housing 80 4 16mm Spacer 28 1 Squat Backrest 81 1 Side Mech Cover 29 2 Swivel Arm 82 2 Extension Strap 30 2 50mm x 75mm Plastic Spacer 83 1 Ankle Strap 31 1 Front Cover 84 2 Short Handle 32 2 Short Pad Tube 85 2 Long Handle 33 6 Wire Harness 86 1 Ab Strap 34 2 Grip Tape 87 1 Hip Strap 35 1 Squat Pin 88 14 90mm Thin Pulley 36 2 Small Foam Pad 89 1 M12 x 45mm Bolt 37 6 Large Foam Pad 90 2 Cotter Pin 38 1 Front Leg Foot 91 2 Leg Lever Pin 39 1 Bushing 92 3 90mm Pulley 40 1 Backrest Cap 93 2 V pulley 41 1 Left Pinch Guard 94 4
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