Weider WEEVSY2953 User's Manual
Contents
1. O NN Qty Description Stabiliser Base Base Support Plate Front Upright Rear Upright Punching Bag Arm Speed Bag Arm Large Support Plate Weight Guide Top Frame Left Arm Right Arm Press Frame Press Arm Seat Frame Leg Lever Pad Tube Short Foam Pad Seat Plate Seat Backrest Weight Weight Pin Top Weight Small U bracket Weight Tube Weight Tube Bumper Weight Bumper Lock Locking Bar Speed Bag Speed Bag Hook Speed Bag Board Lat Bar Handgrip Nylon Strap Chain Cable Clip Base Cap 25mm x 22mm Plastic Bushing Long Cable Short Cable Long Cable Trap Pulley Cover 90mm Pulley V pulley 29mm x 32mm Plastic Bushing 25mm Retainer 25mm Round Cover Cap Long U bracket Pulley Bracket Key No R1203A Qty Description 40mm x 50mm Inner Cap 25mm Square Inner Cap 19mm Round Inner Cap 50mm Square Inner Cap 45mm Square Inner Cap 38mm Square Inner Cap M4 x 20mm Screw Round Inner Cap Seat Knob 25mm Round Inner Cap Long Foam Pad M10 x 99mm Bolt M10 x 98mm Eyebolt M8 x 63mm Carriage Bolt M8 x 68mm Carriage Bolt M6 x 16mm Screw M6 x 50mm Carriage Bolt M4 Washer M10 x 89mm Bolt M10 x 198mm Bolt M6 x 63mm Screw M8 x 68mm Bolt Bungee Cord M8 x 45mm Bolt M6 x 50mm Screw M8 x 59mm Bolt M8 x 117mm Bolt M10 x 58mm Bolt M8 x 63mm Bolt M6 Washer M6 Nylon Locknut M8 Nylon Locknut M10 Nylon Locknut M8 Washer2. 4 N NG 50mm Square Inner Cap 55 4 CN Se 45mm Square Inner Cap 56 4 A M ZU V 38mm Square Inner Cap 57
3. Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs 21 PERSONALISING 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 at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time whilst exercising stop imme diately 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 emphasising 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 t
4. S AR Fi Si fa Model No WEEVSY29530 Serial No Write the serial number in the USER S MAN UAL space above for reference Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts please call 08457 089 009 Or write ICON Health Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS11 8JG UK email csuk iconeurope com 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual GA for future reference www iconeurope com TABLE OF CONTENTS WARNING DECAL PLACEMENT ra dE d ELE RR Ta 2 IMPORTANT PRECAUTIONS ars ceptas ek e a ia EG eee eo 3 BEFORE YOU BEGIN 3 53 3 a waa dette I EN ew EN ed a a ew e 4 ASSEMBLY Sar uod cis 5 ADJUSTMENTS Lupi ent ee exor de abend abs aos Fa tuor E eee Rod d e 16 WEIGHT RESISTANCE CHAT 18 TROUBLESHOOTING AND MAINTENANCE eaaa aaa aa aa a e 19 CABLE DIAGRAM ire iti a eod dox el Gg an kag AB dasa bc ae ama 20 EXERCISE GUIDELINES NEI EE E Re EE E eee AA tee 21 ORDERING REPLACEMENT PART Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the centre of this manual Remove the PART IDENTIFICATION CHART and the PART LIST EXPLODED DRAWING before
5. It is the responsibility of the owner to ensure that all users of the weight system are ade quately informed of all precautions The weight system is intended for home use only Do not use the weight system in any commercial rental or institutional setting Use the weight system only on a level sur face Cover the floor beneath the weight sys tem to protect the floor Make sure all parts are properly tightened each time the weight system is used Replace any worn parts immediately Keep children under 12 and pets away from the weight system at all times Keep hands and feet away from moving paris Always wear athletic shoes for foot protection The weight system is designed to support a a maximum user weight of 136 kg 300 Ibs 10 11 12 13 14 15 Always stand on a foot plate when perform ing an exercise that could cause the weight system to tip Never release the press arm butterfly arms leg lever lat bar or nylon strap whilst weights are raised The weights will fall with great force Make sure that the cables remain on the pul leys at all times If the cables bind whilst you are exercising stop immediately and make sure that the cables are on all of the pulleys Always disconnect the lat bar from the weight system when performing an exercise that does not require the lat bar Learn the correct technique before using the punching bag or speed bag Always wear the proper prote
6. Plastic Covers 95 Cable Assembly During steps 15 through 27 refer to the CABLE DIAGRAM on page 20 to verify proper cable rout ing IMPORTANT Whilst assembling the cables do not overtighten the bolts and nuts securing the pulleys The pulleys must be able to turn freely Locate the Long Cable 41 Route the Long Cable around a 90mm Pulley 45 Attach the Pulley to the Top Frame 10 with an M10 x 89mm Bolt 70 and an M10 Nylon Locknut 84 Make sure that the Cable is between the Pulley and the hook and that the end of the Cable with the ball is on the indicated side of the hook Wrap the Long Cable 41 around a V pulley 46 Attach the V pulley and a Long Cable Trap 43 to the indicated bracket on the Front Upright 4 with an M10 x 58mm Bolt 79 and an M10 Nylon Locknut 84 Make sure that the Long Cable Trap is positioned to hold the Cable in place 10 21 22 23 24 Wrap the Long Cable 41 around a 90mm Pulley 45 Attach the Pulley and a pair of Pulley Covers 44 to the bracket on the Top Frame 10 with an M10 x 53mm Bolt 94 and the M10 Nylon Locknut 84 Make sure that the large tabs on the Pulley Covers are in the position shown Attach the Long Cable 41 to the Small U bracket 25 with an M8 Nylon Locknut 83 and an M8 Washer 85 See the inset drawing Do not overtighten the Locknut it should be threaded onto the end of
7. X 22 Date MONDAY EXERCISE WEIGHT SETS REPS AAA TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXERCISE weer sers sees oer po eege ee a LI o THURSDAY AEROBIC EXERCISE Date oe TO ween ses mems E s PE EE TT Make photocopies of this page for scheduling and recording your workouts 23 ORDERING REPLACEMENT PARTS To order replacement parts contact the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK Tel 08457 089 009 Outside the UK 0 444 113 387 7133 Fax 0 444 113 387 7125 Please provide the following information when ordering replacement parts lt the MODEL NUMBER of the product WEEVSY29530 lt the NAME of the product WEIDER SPARRING SYSTEM weight system the SERIAL NUMBER of the product see the front cover of this manual lt the KEY NUMBER and DESCRIPTION of the part s see the PART LIST and EXPLODED DRAWING attached at the centre of this manual Part No 202656 R1203A Printed in China 2003 ICON Health amp Fitness Inc REMOVE THIS PART LIST EXPLODED DRAWING FROM THE MANUAL SAVE THIS PART LIST EXPLODED DRAWING FOR FUTURE REFERENCE PART LIST Model No WEEVSY29530 JO Oo P IN Key No TAN 5 2
8. beginning assembly WARNING DECAL PLACEMENT The decals shown here have been placed on the weight system in the locations shown on page 4 If a decal is missing or illegible call our Customer Service Department at 08457 089 009 and order a free replacement decal Apply the decal in the location shown WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 AWARNING Misuse of this product may result in serious injury Read user s man ual and follow all wamings and op erating instructions prior to use Do not allow child ren on or around machine Replace label if damaged illegible or removed Decal 1 AWARNING Keep hands and fingers clear of this area Decal 2 AWARNING This equipment is not to be used by more than one person ata time AWARNUNG Erlauben Sie niemals mehr als einer Person die Benutzung des Gerates A ATTENTION Cet appareil ne doit tre utilis que par une personne a la fois A ATTENZIONE Non permettere a pi di una persona alla volta di usare questo equipaggiamento PRECAUCI N ste equipo no debe ser utilizado pormas de una persona almismo tiempo Decal 3 IMPORTANT PRECAUTIONS 44 WARNING To reduce the risk of serious injury read the following important precautions before using the weight system 1 Read all instructions in this manual and in the accompanying literature before using the weight system
9. M10 Washer M6 x 70mm Bolt M6 x 30mm Bolt M10 x 30mm Button Bolt M10 x 150mm Bolt M10 x 155mm Bolt M10 x 75mm Bolt Small Support Plate M10 x 53mm Bolt Plastic Cover Punching Bag M8 x 65mm Carriage Bolt User s Manual Exercise Guide Grease Packet 6mm Hex Key Note indicates a non illustrated part Specifications are subject to change without notice R1203A EXPLODED DRAWING Model No WEEVSY29530 REMOVE THIS PART IDENTIFICATION CHART FROM THE MANUAL SAVE THIS PART IDENTIFICATION CHART FOR FUTURE REFERENCE This chart is provided to help you identify the small parts used in assembly The number in parenthesis below each part refers to the key number of the part from the PART LIST in the centre of this manual Important Some parts may have been pre assembled for shipping purposes If you cannot find a part in the parts bags check to see if it has been pre assembled Note Assembly is divided into four stages 1 frame assembly 2 arm assembly 3 cable assembly and 4 seat assembly The hardware for each assembly stage is packaged separately Wait until you begin each stage to open that parts bag PART IDENTIFICATION CHART Model No WEEVSY29530 n 203a CD M6 Nylon Locknut 82 M6 x 16mm Screw 67 EE Ga O M4 x 20mm Screw 58 M8 Nylon Locknut 83 a OF M10 Nylon Locknut 84 M10 x 30mm Button Bolt 89 e n M4 Washer
10. The assembly steps in this manual show the Punching Bag assembled on the right side of the weight system Attach the Stabiliser 1 to the Base 2 with the Base Support Plate 3 two M10 x 75mm Bolts 92 and two M10 Nylon Locknuts 84 Do not tighten the Locknuts yet Press a 50mm Square Inner Cap 55 into the top of the Rear Upright 5 Slide the Rear Upright 5 onto the M8 x 65mm Carriage Bolts 97 in the Stabiliser 1 Hand tighten two M8 Nylon Locknuts 83 onto the Carriage Bolts Attach the Rear Upright 5 to the Base 2 with the Base Support Plate 3 two M10 x 75mm Bolts 92 and two M10 Nylon Locknuts 84 Tighten the Nylon Locknuts 83 84 used in steps 1 and 2 Set two Weight Bumpers 28 over the indicated holes in the bracket on the Base 2 Insert the two Weight Guides 9 into the holes in the brack et Make sure that the holes in the Weight Guides are at the top as shown 3 Slide the nine Weights 22 onto the Weight Guides 9 Make sure that all of the Weights are turned so the large pin grooves are on the bottom of the Weights and on the front of the weight stack Press the Weight Tube Bumper 27 into the end of the Weight Tube 26 Insert the Weight Tube into the stack of Weights 22 Lubricate the insides of the holes in the Top Weight 24 with grease Slide the Top Weight onto the Weight Guides 9 Make sure that the pin grooves are on the bottom of
11. cated tube in the Base Make sure that the holes are on the indicated side of the Press TN Frame gt Lubricate Lubricate an M10 x 198mm Bolt 71 with grease Attach the Press Frame 13 to the Base 2 with the Bolt and an M10 Nylon Locknut 84 Do not overtighten the Locknut the Press Frame must be able to pivot freely 8 Press a 45mm Square Inner Cap 56 into the top of a Press Arm 14 Press a 25mm Round Inner Cap 61 into the end of the handle on the Press Arm Attach the Press Arm 14 to one side of the Press Frame 13 with two M8 x 63mm Bolts 80 and two M8 Nylon Locknuts 83 Assemble the other Press Arm 14 in the same manner 9 Identify the Left Arm 11 and the Right Arm 12 by the position of the welded brackets Arm iden tification is very important for step 10 Brackets Press 45mm Square Inner Caps 56 into the lower ends of the Left and Right Arms 11 12 Wet the end of each Arm with soapy water and slide a Long Foam Pad 62 onto each Arm gt 1 62 56 10 Lubricate both axles on the Top Frame 10 with grease Slide the Right Arm 12 onto the right axle on the Top Frame 10 Note Do not to confuse the Right Arm with the Left Arm 11 refer to step 9 to identify the Right Arm Make sure that the upper end of the Right Arm is behind the indi cated bracket on the Top Frame Place two 25mm Retainers 48 on top of a 25mm Round Cover Cap 49 a
12. serial number can be found on a decal attached to the weight system see the front cover of this manual Before reading further please review the drawing below and familiarise yourself with the parts that are labelled ASSEMBLED DIMENSIONS Height 207 cm 82 in Width 122 cm 48 in Length 132 cm 52 in Speed Bag Decal 3 One on each side Butterfly Arms Left Side Rear Upright Weight Guide Press Arm Weight Stack Low Pulley Station Note The terms right side and left side are determined Foot Plate relative to a person sitting on the seat they do not corre spond to right and left on the drawings in this manual ASSEMBLY Make Assembly Easier for Yourself Everything in this manual is designed to ensure that the weight system can be assem bled successfully by anyone Before begin ning assembly make sure to read the information on this page This brief intro duction will save you much more time than it takes to read it Assembly Requires Two Persons For your convenience and safety assemble the weight system with the help of another person Set Aside Enough Time Due to the many features of the weight system the assembly process will take a few hours By setting aside plenty of time and by deciding to make the task enjoyable assembly will go smoothly You may want to assemble the weight system over a couple of evenings Select
13. the Cable so that two threads show past the Locknut Attach the Small U bracket 25 to the Weight Tube 26 with the M8 x 45mm Bolt 75 and an M8 Nylon Locknut 83 Locate the Short Cable 42 Route the Short Cable through the cage on the Press Frame 13 Attach a 90mm Pulley 45 to the Press Frame with an M10 x 198mm Bolt 71 and an M10 Nylon Locknut 84 Make sure that the end of the Cable with the ball is on the indicated side of cage and Cable is in the groove of the Pulley Wrap the Short Cable 42 around a 90mm Pulley 45 Attach the Pulley and a pair of Pulley Covers 44 to the lower hole in the Front Upright 4 with an M10 x 99mm Bolt 63 an M10 Washer 86 and an M10 Nylon Locknut 84 Make sure that the large tabs on the Pulley Covers are in the position shown 12 25 26 27 Wrap the Short Cable 42 around a 90mm Pulley 45 Attach the Pulley and a pair of Pulley Covers 44 to the upper hole in the Press Frame 13 with an M10 x 89mm Bolt 70 an M10 Washer 86 and an M10 Nylon Locknut 84 Make sure that the large tabs on the Pulley Covers are in the position shown Wrap the Short Cable 42 around a 90mm Pulley 45 Attach the Pulley and a pair of Pulley Covers 44 to the upper hole in the Front Upright 4 with an M10 x 99mm Bolt 63 an M10 Washer 86 and an M10 Nylon Locknut 84 Make sure that the small tabs on the Pulley Covers are in the position shown Ha
14. the Top Weight Make sure that the pins on the Weight Tube 26 rest in the pin grooves in the Top Weight Press a 25mm Square Inner Cap 53 into the Front Upright 4 Slide the Front Upright 4 onto the M8 x 63mm Carriage Bolts 65 in the Base 2 Hand tighten two M8 Nylon Locknuts 83 onto the Carriage Bolts Do not tighten the Locknuts yet Press a 50mm Square Inner Cap 55 into the end of the Top Frame 10 Press two 45mm Square Inner Caps 56 into the ends of the crossbar on the Top Frame Press two Round Inner Caps 59 into the top of the crossbar Attach the Top Frame 10 to the Front Upright 4 and the Rear Upright 5 with four M8 x 68mm Bolts 73 two Small Support Plates 93 and four M8 Nylon Locknuts 83 55 Groove Pin Groove rae ai 24 Pin el 3 p lo d Pin 26 27 6 Attach the upper ends of the Weight Guides 9 to the Top Frame 10 with the M10 x 155mm Bolt 91 and an M10 Nylon Locknut 84 See the inset drawing Make sure that the Pulley Bracket 51 is in front of the right Weight Guide 9 Tighten the M8 Nylon Locknuts 83 used in steps 4 and 5 Arm Assembly 7 Press a 25mm x 22mm Plastic Bushing 40 onto each welded spacer on the Press Frame 13 Slide the Press Frame into place on the Base 2 Note This will be a tight fit The Plastic Bushings should fit onto each end of the indi
15. 69 M6 Washer 81 M6 x 30mm Bolt 88 M8 x 45mm Bolt 75 M6 x 50mm Screw 76 M10 x 53mm Bolt 94 M8 Washer 85 A M6 x 50mm Carriage Bolt 68 M10 Washer 86 25mm Retainer 48 M8 x 59mm Bolt 77 M10 x 58mm Bolt 79 6 x 63mm Screw 72 M8 x 63mm Bolt 80 M8 x 68mm Bolt 73 M8 x 63mm Carriage Bolt 65 M6 x 70mm Bolt 87 M8 x 65mm Carriage Bolt 97 M8 x 68mm Carriage Bolt 66 M10 x 75mm Bolt 92 M10 x 89mm Bolt 70 M10 x 99mm Bolt 63 M8 x 117mm Bolt 78 M10 x 150mm Bolt 90 M10 x 155mm Bolt 91 M10 x 198mm Bolt 71 x J 40mm x 50mm Inner Cap 52 25mm Square Inner Cap 53 19mm Round Inner Cap 54 25mm Round Inner Cap 61 uv 25mm Round Cover Cap 49 MA LTV VV
16. G THE SEAT on page 16 Attach one end of the Chain 37 to the Short Cable 42 with a Cable Clip 38 Attach the other end of the Chain to the M10 x 98mm Eyebolt 64 with a Cable Clip ADJUSTING THE HEIGHT OF THE BAG ARMS To adjust the height of the Punching Bag 96 or the Speed Bag 31 first remove the Bags from the weight system Remove the two M10 x 150mm Bolts 90 Large Support Plates 8 and M10 Nylon Locknuts 84 attaching the Punching Bag Arm 6 and the Speed Bag Arm 7 to the Rear Upright 5 Adjust the height of the Arms and reattach them to the Rear Upright with the Bolts Support Plates and Locknuts Reattach the Bags to the Arms Note The Punching Bag should hang so that the top is slightly higher than the user s head LOCKING THE WEIGHT STACK To prevent unauthorised use of the weight system insert the Locking Bar 30 into the indicated hole in one of the Weight Guides 9 and secure the Locking Bar with the Lock 29 Remove the Lock 29 and Locking Bar 30 to use the weight system again 17 WEIGHT RESISTANCE CHART This chart shows the approximate weight resistance at each station Top refers to the 6 5 Ib 2 95 kg top weight The other numbers refer to the 12 5 Ib 5 67 kg weight plates Weight resistance shown for the butterfly arm station is for each butterfly arm WEIGHT PRESS ARM BUTTERFLY ARM LEG LEVER HIGH PULLEY LOW PULLEY P
17. LATES Ibs Ibs Ibs Ibs Ibs Note The actual resistance at each weight station may vary due to differences in individual weight plates as well as friction between the cables pulleys and weight guides 1 lb 0 454 kg 18 TROUBLESHOOTING AND MAINTENANCE Make sure all parts are properly tighten each time the weight system is used Replace any worn parts immediate ly The weight system can be cleaned using a damp cloth and mild non abrasive detergent Do not use solvents TIGHTENING THE CABLES Woven cable the type of cable used on the weight system can stretch slightly when it is first used If there is slack in the cables before resistance is felt the cables should be tightened Slack can be removed from the cables by tightening the M8 Nylon Locknuts 83 at the end of the Long Cable 41 see A inset drawing or at the end of the Short Cable 42 see B inset drawing To do this you may need to remove the Small U bracket 25 from the Weight Tube 26 or remove the 90mm Pulley 45 from the Long U bracket 50 Make sure that the cables are not too tight or the Top Weight 24 will be lift ed off the weight stack Additional slack can be removed by moving the 90mm Pulley 45 to the lower hole in the Long U bracket 50 Remove the M10 Nylon Locknut 84 and the M10 x 53mm Bolt 94 from the Pulley Covers 44 Pulley and U bracket Re attach the Pulle
18. M10 x 53mm Bolt 94 and an M10 Nylon Locknut 84 Make sure that the large tabs on the Pulley Covers are in the position shown Make sure that the M8 x 117mm Bolt 78 is prop erly tightened and that the Pulley Bracket 51 can move freely 20 Wrap the Long Cable 41 around a 90mm Pulley 45 Attach the Pulley and a pair of Pulley Covers 44 to the upper hole in the Long U bracket 50 with an M10 x 53mm Bolt 94 and an M10 Nylon Locknut 84 Make sure that the small tabs on the Pulley Covers are in the position shown 11 13 14 15 16 Attach the Speed Bag Hook 32 to the Speed Bag Arm 7 with two M6 x 30mm Bolts 88 two M6 x 70mm Bolts 87 two M6 Washers 81 and four M6 Nylon Locknuts 82 The Punching Bag Arm 6 and the Speed Bag Arm 7 can be adjusted to several heights Hold the Punching Bag Arm at the desired height and align the set of holes with a set of holes in the Rear Upright 5 Have a second person repeat this process with the Speed Bag Arm Make sure the Punching Bag Arm 6 is on the same side of the weight system as the hole in the Stabiliser not shown refer to step 1 The Punching Bag should hang so that the top is slightly higher than the user s head Attach the Punching Bag Arm 6 and the Speed Bag Arm 7 to the Rear Upright 5 with two Large Support Plates 8 two M10 x 150mm Bolts 90 two M10 Nylon Locknuts 84 and two
19. a Location for the Weight System Because of its weight and size the weight system should be assembled in the location where it will be used Make sure that there is enough room to walk around the weight system as you assemble it How to Unpack the Box To make assembly as easy as possible we have divided the assembly process into four stages The parts needed for each stage are found in individual bags Important Wait until you begin each stage to open the parts bag for that stage Place all parts of the weight system in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed The Four Stages of the Assembly Process Frame Assembly You will begin by assembling the base and the uprights that form the skeleton of the weight system Arm Assembly During this stage you will assemble the arms and the leg lever Make sure you have the following tools e two adjustable wrenches one standard screwdriver one phillips screwdriver one rubber mallet You will also need grease or petroleum jelly anda small amount of soapy water Note 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 How to Identify Parts To help you identify the small parts used in assembly we have included a PART IDENTIFICATION CHART in the centre of this manual Place the chart on the floor a
20. ctive gear for your hands and wrists whilst using either bag Using either bag without the correct technique or the proper gear could result in serious injury If you feel pain or dizziness at any time whilst exercising stop immediately and begin cooling down A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER SPARRING SYSTEM weight system The weight sys tem offers a selection of weight stations designed to develop every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovas cular system the weight system will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight system If you have additional Punching Bag High Pulley Station Lat Bar Decal 3 Decal 1 Backrest Right Side Decal 2 Leg Lever questions please call our Customer Service Department toll free at 08457 089 009 To help us assist you please note the product model number and serial number before calling The model number is WEEVSY29530 The
21. he 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 the 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 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 familiarising yourself with the equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching Inc
22. ight setting Use the WEIGHT RESISTANCE CHART on page 18 to find the actual amount of resistance at each weight station Note 1 kg 2 2 lbs ATTACHING AN ACCESSORY Attach the Lat Bar 34 to the Long Cable 41 or Short Cable not shown with a Cable Clip 38 For some exercises the Chain 37 should be attached between the Lat Bar and the Cable with two Cable Clips Adjust the length of the Chain between the Lat Bar and the Cable so the Lat Bar is in the correct start ing position for the exercise to be performed Note The seat frame must be removed from the front upright before the Short Cable not shown is used See ATTACHING AND REMOVING THE SEAT below The Nylon Strap not shown can be attached in the same manner ATTACHING AND REMOVING THE SEAT Set the bracket on the Seat Frame 15 onto the indi cated pin on the Front Upright 4 Attach the Seat Frame to the Front Upright with the M8 x 68mm Carriage Bolt 66 and the Seat Knob 60 For some exercises the Seat 20 must be removed First make sure that the Chain not shown is not attached to the Leg Lever 16 Next remove the Seat Knob 60 and the M8 x 68mm Carriage Bolt 66 from the Seat Frame 15 Lift the Seat Frame off the Front Upright 4 16 ATTACHING THE LEG LEVER TO THE LOW PULLEY STATION To use the Leg Lever 16 the seat must be attached to the front upright see ATTACHING AND REMOV IN
23. l each cable a few times to make sure that the cables move smoothly over the pulleys If a cable does not move smoothly find and correct the problem IMPORTANT If the cables are not properly installed they may be damaged when heavy weight is used See the CABLE DIAGRAM on page 20 for proper cable routing If there is any slack in the cables you will need to remove it by tightening the cables see TROUBLESHOOTING AND MAINTENANCE on page 19 15 ADJUSTMENTS The instructions below describe how each part of the weight system can be adjusted Refer to the exercise guide accompanying this manual to see how the weight system should be set up for each exercise IMPOR TANT When attaching the lat bar or nylon strap make sure that the attachments are in the correct start ing position for the exercise to be performed If there is any slack in the cables or chain as an exercise is performed the effectiveness of the exercise will be reduced CHANGING THE WEIGHT SETTING To change the weight setting of the weight stack insert the Weight Pin 23 under the desired Weight 22 Make sure to insert the Weight Pin until the bent end of the Weight Pin is touching the Weights and turn the bent end downward The weight setting of the weight stack can be changed from 6 5 Ibs 2 95 kg to 119 lbs 54 kg in increments of 12 5 lbs 5 67 kg Note Due to the cables and pulleys the actual amount of resistance at each exercise sta tion may vary from the we
24. lude 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 page 23 of this manual can be photocopied and used to schedule and record your workouts List the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Record your weight and key body measure ments at the end of every month Remember the key to achieving the greatest results is to make exercise 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 J K L M N O S E U V W
25. nd use it to easily identify parts during each assembly step Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been pre attached How to Orient Parts As you assemble the weight system make sure that all parts are oriented exactly as shown in the draw ings Tightening Parts Tighten all parts as you assemble them unless instructed to do otherwise Questions If you have questions after reading the assembly instructions please call our Customer Service Department at 08457 089 009 Cable Assembly During this stage you will attach the cables and pulleys that connect the arms to the weights Seat Assembly During the final stage you will assemble the seat and the backrest Frame Assembly Before beginning assembly make sure that you have read and understand the information in the box on page 5 Attach a Base Cap 39 to the Stabiliser 1 with two M4 x 20mm Screws 58 and two M4 Washers 69 Attach another Base Cap to the Stabiliser in the same manner Press a 50mm Square Inner Cap 55 into the Base 2 Insert two M8 x 65mm Carriage Bolts 97 up through the Stabiliser 1 and two M8 x 63mm Carriage Bolts 65 up through the Base 2 The Punching Bag not shown can be assembled on either side of the weight system Orient the Stabiliser 1 so that the indicated hole is on the side of weight system that you want the Punching Bag to be on Note
26. rom the direction shown Tighten an M10 Nylon Locknut 84 and another M10 Washer 86 onto the Eyebolt 31 Rest the Seat Frame 15 on the indicated pin in the Front Upright 4 Attach the Seat Frame to the Front Upright with an M8 x 68mm Carriage Bolt 66 and the Seat Knob 60 14 32 33 34 35 Press four 19mm Round Inner Caps 54 into the ends of the two Pad Tubes 17 Insert one Pad Tube 17 into the Seat Frame 15 Slide two Short Foam Pads 18 onto the ends of the Pad Tube Insert the other Pad Tube 17 into the Leg Lever 16 Slide two Short Foam Pads 18 onto the ends of the Pad Tube Attach the included needle not shown to your ball pump not included Dip the needle in the included glycerin Inflate the Speed Bag 31 to the desired firmness Slide the Speed Bag 31 onto the Speed Bag Hook 32 Attach the top of the Punching Bag 96 to the M10 x 98mm Eyebolt 64 in the Punching Bag Arm 6 with a Cable Clip 38 Attach the bottom of the Punching Bag 96 to the hole in the Stabiliser 1 with the Bungee Cord 74 see the inset drawing Make sure that the plastic tipped end of the bungee cord is attached to the Punching Bag 96 Make sure that all parts have been properly tightened The use of the remaining parts will be explained in ADJUSTMENTS beginning on the following page Before using the weight system pul
27. s shown in the inset drawing Make sure that the teeth on the Retainers bend toward the Cover Cap Tap the Cover Cap and Retainers onto the right axle Attach the Left Arm 11 in the same manner 11 Press four 40mm x 50mm Inner Caps 52 into the ends of the Punching Bag Arm 6 and the Speed Bag Arm 7 Attach a M10 x 98mm Eyebolt 64 to the Punching Bag Arm 6 with two M10 Washers 86 and an M10 Nylon Locknut 84 12 Attach the Speed Bag Board 33 to the Speed Bag Arm 7 with four M10 x 30mm Button Bolts 89 and four M10 Nylon Locknuts 84 17 Route the Long Cable 41 around a V pulley 46 Attach the V pulley and a Long Cable Trap 43 to the bracket on the Left Arm 11 with an M10 x 58mm Bolt 79 and an M10 Nylon Locknut 84 Make sure that the Cable is in the groove of the Pulley and that the Cable Trap is posi tioned to hold the Cable in place 18 Route the Long Cable 41 around a V pulley 46 Attach the V pulley and a Long Cable Trap 43 to the bracket on the Right Arm 12 with an M10 x 58mm Bolt 79 and an M10 Nylon Locknut 84 Make sure that the Cable is in the groove of the Pulley and that the Cable Trap is posi tioned to hold the Cable in place 12 19 Route the Long Cable 41 around a 90mm Pulley 45 Attach the Pulley and a pair of Pulley Covers 44 to the Pulley Bracket 51 with an
28. titions 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 pushing 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
29. ve a second person lift the Top Weight 24 off the stack of Weights 22 Attach the end of the Short Cable 42 to the Long U bracket 50 with an M8 Nylon Locknut 83 and an M8 Washer 85 See the inset drawing Do not overtighten the Locknut it should be threaded onto the end of the Cable so only two threads are showing above the Locknut 13 Seat Assembly 28 Attach the Backrest 21 to the Front Upright 4 with two M6 x 63mm Screws 72 and two M6 Washers 81 29 Press a 38mm Square Inner Cap 57 into the Seat Frame 15 Insert the M6 x 50mm Carriage Bolt 68 into the centre hole in the Seat Plate 19 Attach the Seat Plate to the Seat 20 with two M6 x 16mm Screws 67 Insert the M6 x 50mm Carriage Bolt 68 into the indicated hole in the Seat Frame 15 Tighten an M6 Nylon Locknut 82 with an M6 Washer 81 onto the Carriage Bolt Attach the other end of the Seat 20 to the Seat Frame 15 with an M6 Washer 81 and the M6 x 50mm Screw 76 30 Press a 38mm Square Inner Cap 57 into the Leg Lever 16 Lubricate the M8 x 59mm Bolt 77 with grease Attach the Leg Lever 16 to the Seat Frame 15 N with the Bolt and an MB Nylon Locknut 83 Do i Lubricate not overtighten the Locknut the Leg Lever amp must be able to pivot freely Insert an M10 x 98mm Eyebolt 64 through an M10 Washer 86 and the Leg Lever 16 f
30. y and Pulley Covers with the Bolt and Locknut Note If a cable tends to slip off the pulleys often the cable may have become twisted Remove the cable and re install it If the cables need to be replaced see ORDERING REPLACEMENT PARTS on the back cover of this manual 19 CABLE DIAGRAM The cable diagram below shows the proper routing of the Long Cable 41 and the Short Cable 42 Use the diagram to make sure that the two cables the cable traps and the pulley covers have been assembled correct ly If the cables have not been correctly routed the weight system will not function properly and damage may occur The numbers show the correct route for each cable The starting and ending points of each cable are labelled Make sure that the cable traps and pulley covers do not touch or bind the cables 1 High Pulley 5 V 4 Long Cable 41 E TOP VIEW NS 6 5 Long U Bracket Short Cable 42 Weight Stack 8 4 1 Low Pulley 20 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 repe
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