Weider WEBE5457 User's Manual
Contents
1. Model No WEBE54571 Serial No Write the serial number in the space above for reference Serial Number Deca under seat QUESTIONS As a manufacturer we are com mitted to providing complete customer Satisfaction If you have questions or find that there are missing or damaged parts we will guarantee you complete sat isfaction through direct assis tance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained techni cians on our customer hot line will provide immediate assis tance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST MAIN dee FA Puree SNES TK SE Wi Beie den net 4 AY ne ZE RRAS SNS aan A ACER SR ASN tate A DEE DS ANA oi deiere iter ere eh ECS NK S a we USER S MANUAL TABLE OF CONTENTS LIMITED WARRANTY eee TE SE 2 IMPORTANT PRECAUTIONS ere ee SE WARNING DECAL PLACEMENT srr UE 4 BEFORE YOU BEGIN geet tae di rca a 5 EE Re eens oa peace neces D ADJUSTING THE WEIDER PRO 545 Se PENE 14 EXERCISE GUIDELINES EE 17 ORDERING REPLACEMENT PARTS eeecceceeeueeceueueeeeeeeuee Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached to the center of this manual Remove the PART IDENTIFICATION CHART and the PART LIST EXPLODED DRAWING befor2. in either section of the Base 20 55 The Rear Upright must be orient A second person must hold roe ee EE each Upright here while the Nylon Locknuts are attached ed as shown with the Indicated holes facing forward A second person must hold the Upright at the location shown during the step Partially tighten an M8 Nylon Locknut 12 onto each gt Carriage Bolt but do not fully tighten the Nylon Locknut Note The heads of the Carriage Bolts must lock into the square holes in each section of the Base in order to tighten the Nylon Locknuts you may need to slide your fingers under the Base to hold the Carriage Bolts in place while you partially tighten the Nylon Locknuts Assemble the other Rear Upright 19 in the same manner 13 Press 1 Round Inner Caps 41 into the ends of the Weight Rests 37 14 Insert a Weight Rest 37 into each Rear Upright 19 Be sure that the Weight Rests are inserted at the same level on both sides 15 Slide a Front Upright 18 onto the indicated M8 x 58mm Carriage Bolts 6 in either section of the A second person Base 20 55 A second person must hold the ip must hold each Upright at the location shown during the step Upright here while Partially tighten an M8 Nylon Locknut 12 onto the Nylon Locknuts each Carriage Bolt but do not fully tighten the k are attached Nylon Locknut Note The heads of the Carriage Bolts must lock into the square holes in each section of the Base i
3. upper back 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 EE EES EE E EE EE EE STAYING MOTIVATED For motivation keep a record of each workout The chart on page 19 of this manual can be photocopied and used to schedule and record your workouts List the date exercises performed weight and numbers of sets and repetitions completed Record your weight and key body measurements 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 EXERCISE MONDAY TUESDAY AEROBIC EXERCISE Date I J WEIGHT EXERCISE WEDNESDAY Date L THURSDAY AEROBIC EXERCISE Date EXERCISE WEIGHT SETS FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 19 ORDERING REPLACEMENT PARTS To order replacement parts simply call our Customer Service Department toll free at 1 800 999 3756 Monday _ through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be pre pared to give the following information when calling 1 The MODEL NUMBER of the product WEBE54571 D 2 The NAME of the product WEIDER PRO 545 Weight Bench 3 The SERIAL NUMBER of the product see the front cover
4. Leg Lever Press a 1 Ange Cap 5 onto the Leg Lever 8 Lubricate the M10 x 72mm Bolt 10 Attach the Leg Lever 32 to the Front Leg 22 with the Bolt and an M10 Nylon Locknut 14 9 Tap 3 4 Round Inner Caps 43 into each end of the three Pad Tubes 38 Insert a Pad Tube 38 through one hole in the Leg Lever 32 Insert another Pad Tube through the other hole in the Leg Lever Insert the remaining Pad Tube through the upper hole in the Front Leg 22 Slide two Foam Pads 48 onto each Pad Tube 38 10 Set each section of the Base 20 55 on the floor Be sure that the indented side of each section of the Base is facing the floor Press a 50mm Square Inner Cap 36 into the indicated end of each sec tion of the Base Insert four M8 x 58mm Carriage Bolts 6 into each section of the Base 20 55 The indented side must face the floor 11 Note The WEIDER PRO 545 is designed to be used with both olympic and standard barbells If you will be using an olympic barbell assemble the base in the wide position as shown in the main drawing If you will be using a standard barbell assemble the base in the narrow position as shown in the inset drawing Attach each section of the Base 20 55 to an Adjustment U Bracket 31 with two M8 x 68mm Bolts 8 and two M8 Nylon Locknuts 12 Do not tighten the Nylon Locknuts yet 12 Slide a Rear Upright 19 onto the indicated M8 x 58mm Carriage Bolts 6
5. are inserted at the same level on both sides 15 Adjustment Holes Adjustment ADJUSTING THE POSITION OF THE PAD TUBE For some exercises you may want fo move the Pad Tube 38 to the lower hole in the Front Leg 22 For other exercises you will want to leave the Pad Tube in the upper hole For different exercises you should select the position which is most comfortable for you ADJUSTING THE WIDTH OF THE SQUAT RACK If you buy a new barbell you may need to change the width of the squat rack If you are using an olympic barbell you must use the wide setting If you are using a five or six foot long barbell you must use the narrow Setting To move the squat rack from the narrow setting to the wide setting Remove the Adjustment U Bracket 31 four M8 x 68mm Bolts 8 and four M8 Nylon Locknuts 12 from each section of the Base 20 55 Remove the Adjustment U Bracket 31 four M8 x 68mm Bolts 8 and four M8 Nylon Locknuts 12 from each section of the Top Frame 21 39 Re assemble the Base and Top Frame in the wide position as shown in the main drawing Attach the Spacer Tube 1 inside the upper Adjustment U Bracket 31 with two M8 x 68mm Bolts 8 and two M8 Nylon Locknuts 12 To move the squat rack from the wide setting to the narrow setting Remove the Adjustment U Bracket 31 four M8 x 68mm Bolts 8 and four M8 Nylon Locknuts 12 from each section of the Base 20 55 Remove
6. removal 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 bt D ee isi tr WARNING DECAL PLACEMENT The decal shown below has been placed on the weight bench and on the squat rack If elther decal Is missing or if either decal is not legible please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays to order a replacement decal Apply the replacement decal to the location shown around machine Keep hands and feet away from moving parts and contact points Read owner s manual and follow instructions BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER PRO 545 Weight Bench The PRO 545 Weight Bench is designed
7. to let you develop every major muscle group of the body Whether your goal is a shapely figure dramatic muscle size and strength or a healthier car diovascular system the PRO 545 Weight Bench will help you to achieve the specific results you want For your benefit read this manual carefully before using the WEIDER PRO 545 Weight Bench If you have additional questions please call our Customer Service Department toll free at 1 800 999 3756 Pulley SQUAT RACK Station Weight Rest Spotter Tube Weight Carriage Leg Lever Weight Tube Foot Plate Adjustment U Bracket Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product mode number and serial number before calling The model number is WEBE54571 The serial number can be found on a decal attached to the WEIDER PRO 545 Weight Bench see the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Pulley Station KK Weight Rest Spotter Tube Backrest Seat Adjustment Bracket re Weight Tube Weight Carriage Adjustment U Bracket ASSEMBLY Before beginning assembly carefully read the following information and instructions e Assembly requires two people e Place all parts in a cleared area and remove the packing materials do not dispose of the packing materials
8. until assembly is completed Tighten all parts as you assemble them unless instructed to do otherwise For help identifying the small parts used in assembly use the PART IDENTIFICATION CHART attached at the center of the manual As you assemble the weight bench be sure that all parts are oriented as shown in the drawings 1 Before assembling this product be sure that you have read and understand the information in the box above Press a 50mm Square Outer Cap 40 onto gt each side of the Stabilizer 33 Attach the Stabilizer 33 to the Bench Frame 49 with two M8 x 68mm Bolts 8 two M8 Washers 13 and two M8 Nylon Locknuts 12 2 Press a 50mm Square Inner Cap 36 into each end of the Front Leg 22 Attach the Front Leg 22 to the Bench Frame 49 with two M8 x 68mm Bolts 8 two M8 Washers 13 and two M8 Nylon Locknuts 12 THE FOLLOWING TOOLS NOT INCLUDED ARE REQUIRED FOR ASSEMBLY e Two 2 adjustable wrenches QD One 1 rubber mallet H e One 1 standard screwdriver e One 1 phillips screwdriver mt Lubricant such as grease or petroleum jelly and soapy water will also be needed Assembly will be more convenient if you have the following tools A socket set a set of open end or closed end wrenches or a set of ratchet wrenches 3 Press 20mm x 40mm Inner Caps 44 into the ends of both Backrest Tubes 25 _ Lubricate an M10 x 152mm Bolt 11 Attach the Backrest Tubes 2
9. 0 to Top Frame B 39 with the Bolt and an M10 Nylon Locknut 14 Do not overtighten the Nylon Locknut Attach the other U Bracket to Top Frame A not shown in the same manner Wrap the indicated Cable 51 around a Pulley 24 Attach the Pulley to the U Bracket 30 with an M10 x 48mm Bolt 9 a Cable Trap 23 and an M10 Nylon Locknut 14 The Cable must be rout ed around the Pulley from the direction shown The Cable Trap should be attached on the out side of the U Bracket and should be turned to hold the Cable in place Assemble the other Pulley to the other U Bracket not shown in the same manner 23 Press a 1 Round Inner Cap 41 into each end of a Spotter Tube 4 Press a 1 Round Inner Cap into each end of the _other Spotter Tube not shown 24 Insert a Spotter Tube 4 through a Front Upright 18 and into a Rear Upright 19 Rotate the Spotter Tube so that the hook locks in place around the Front Upright Insert the other Spotter Tube through the other Front and Rear Upright not shown in the same manner Be sure that the Spotter Tubes are inserted at the same level on both sides 25 Attach the indicated Handle 27 to one of the Cables 51 by inserting the hook on the end of the Handle through the loop in the end of the Cable Attach the other Handle to the other Cable not shown in the same manner 26 Make sure that all parts are properly tightened before you
10. 5 to the Bench Frame 49 with the Bolt and an M10 Nylon Locknut 14 See the Inset drawing The Indicated hole In the Backrest Tube 25 Is silghtly off center The Backrest Tube must be oriented as shown when it Is attached to the Bench Frame 49 Do not overtighten the Nylon Locknut the Backrest Brackets must be able to move freely Hole must be on the lower side Lg MA 7 1 Lubricate f 4 Slide the Adjustment Bracket 26 onto the Bench Frame 49 See the inset drawing The guide rod inside the Adjustment Bracket must be on the indi cated side of the welded tube in the Bench Frame Lubricate 11 Align one set of holes in the Adjustment Bracket 26 with the hole in the Bench Frame 49 Insert the L Pin 46 through the Adjustment Bracket and the Bench Frame Lubricate an M10 x 152mm Bolt 11 Attach the Adjustment Bracket 26 to the Backrest Tubes 25 with the Bolt two Adjustment Bracket Spacers 50 and an M10 Nylon Locknut 14 Do not overtight en the Nylon Locknut the Backrest Brackets and Adjustment Bracket must be able to move freely 5 Attach the Backrest 29 to the Backrest Tubes 25 with four M6 x 48mm Screws 35 and four M6 Washers 42 6 Attach the Seat 34 to the Bench Frame 49 with the M6 x 60mm Screw 16 two M6 x 16mm Screws 17 and three M6 Washers 42 7 Press three 50mm Square Inner Caps 36 into the Leg Lever 32 Press a 1 Round Inner Cap 41 into the
11. LEVER To use the Leg Lever 32 slide the desired amount of weight not included onto the weight tube Secure the weight with a Spring Clip 47 ADJUSTING THE WEIGHT RESTS Squat exercises and toe raise exercises naturally require that the Weight Rests 37 be set to a different height than bench press exercises You should always set the Weight Rests to a height which is comfortable for the exercise you will perform To adjust the Weight Rests 37 insert the Weight Rests into the adjustment holes in the Rear Uprights 19 at the desired height Be sure that each Weight Rest is firmly seated in the adjustment hole and that both Weight Rests are at the same height ADJUSTING THE SPOTTER TUBES To perform bench press exercises squat exercises or toe raise exercises see the accompanying EXERCISE POSTER you will need to set the Spotter Tubes 4 at a level which is just below the lowest point that the bar bell not included will travel during the exercise The Spotter Tubes can help reduce the risk of injury if you cannot complete a repetition while exercising r r D t i D D ke 1 D a A mr a To adjust the Spotter Tubes 4 insert the Spotter Tubes through the adjustment holes in the Front Uprights 18 and into the adjustment holes in the Rear Uprights 19 at the desired height Rotate each Spotter Tube so that the hook Jocks in place around each Front Upright Be sure that the Spotter Tubes
12. e beginning assembly WEIDER is a registered trademark of ICON Health amp Fitness Inc 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 ninety 90 days 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 at one of its authorized service centers All products for which warranty claim is made must be received by ICON at one of its authorized service cen ters with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase All returns must be pre authorized by ICON 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 pur poses 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 damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of
13. f the muscles affected Refer to the muscle chart on page 18 to find the locations 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 3 minutes after each set if you are doing a muscle building workout 1 minute after each set if you are doing a toning workout and 30 seconds after each set if you are doing 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 do not bounce Ease into each stretch gradually and go only as far as you can with out strain Stretching at the end of each workout is very effective for increasing flexibility MUSCLE CHART Stemomastoid 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 Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus
14. n of the Top Frame 21 39 to the other Adjustment U Bracket 31 with two M8 x 68mm Bolts 8 and two M8 Nylon Locknuts 12 Do not tighten the Nylon Locknuts yet lf you are assembling each section of the Top Frame 21 39 in the wide position attach the Spacer Tube 1 inside the Adjustment U Bracket 31 with two M8 x 68mm Bolts 8 and two M8 Nylon Locknuts 12 Do not tighten the Nylon Locknuts yet Note If you are assembling each section of the Top Frame 21 39 in the narrow position store the Spacer Tube 1 the two extra M8 x 68mm Bolts 8 and the two extra M8 Nylon Locknuts 12 in a safe place If you ever purchase an olympic barbell you will need these parts see ADJUSTING THE WIDTH OF THE SQUAT RACK on page 16 11 19 20 Sch 22 Attach each section of the Top Frame 21 39 to the Front Uprights 18 with an M8 x 68mm Bolt 8 two M8 Washers 13 and an M8 Nylon Locknut 12 Attach each section of the Top Frame 21 39 to the Rear Uprights 19 with two M8 x 68mm Bolts 8 two M8 Washers 13 and two M8 Nylon Locknuts 12 Tighten all Nylon Locknuts and Bolts used in steps 11 19 Attach a Cable 51 to one of the Weight Carriages 52 with an M10 x 72mm Bolt 10 two Cable Spacers 45 and an M10 Nylon Locknut 14 Attach the other Cable to the other Weight Carriage not shown in the same manner Lubricate an M10 x 90mm Bolt 7 Attach a U Bracket 3
15. n order to tighten the Nylon Locknuts you may need to slide your fingers under the Base to hold the Carriage Bolts in place while you partially tighten the Nylon Locknuts Assemble the other Front Upright 18 in the same manner 16 Press two 60mm Square Bushings 53 into a Weight Carriage 52 Press a 1 Round Inner Cap 41 into the Weight Carriage Assemble the other Weight Carriage 52 in the same manner Press a 60mm Square Bushing 53 into the Carriage Stop 54 The drilled hole in the Square Bushing must be aligned with the drilled hole in the Carriage Stop 10 17 Slide a Carriage Stop 54 onto a Front Upright 18 Be sure that the 60mm Square Bushing 53 Is facing up Align the holes In the Carriage Stop with the holes in the Front Upright Insert an M8 x 68mm Bolt 8 through the Carriage Stop and Front Upright Tighten an M8 Nylon Locknut 12 onto the Bolt Slide a Weight Carriage 52 onto the Front Upright 18 The weight tube must be on the side shown Attach the other Carriage Stop 54 and Weight Carriage 52 in the same manner 18 Press two 50mm Square inner Caps 36 into each section of the Top Frame 21 39 Note As in step 11 if you will be using an olympic barbell assemble the top frame in the wide posi tion as shown in the main drawing If you will be using a standard barbell assemble the top frame in the narrow position as shown in the inset drawing Attach each sectio
16. of this manual 4 The KEY NUMBER and DESCRIPTION of the desired part s see the PART LIST EXPLODED DRAWING at the center of this manual Part No 141434 G02974 C RO897A Printed in China 1997 ICON Health amp Fitness Inc REMOVE THIS PART IDENTIFICATION CHART FROM THE MANUAL This chart is provided to help you identify the small parts used in assembly 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 The number in parenthesis below each part refers to the key number of the part The second number refers to the quantity needed for assembly WEBE54571 RO897A o P OU H M8 Nylon Locknut 12 30 M10 Nylon Locknut 14 9 2 M6 Washer 42 7 M8 Washer 13 12 M6 x 60mm Screw 16 1 M6 x 48mm Screw 35 4 am QW AO M6 x 16mm Screw 17 2 M10 x 90mm Bolt 7 2 O QO M8 x 68mm Bolt 8 22 M8 x 58mm CarriageBolt 6 8 WWD Wu Hi M10 x 48mm Bolt 9 2 M10 x 72mm Bolt 10 3 yD M10 x 152mm Bolt 11 2 EU OL 3 8 Dome Cap 3 2 3 4 Round Inner Cap 43 6 1 Angle Cap 5 1 1 Round Inner Cap 41 11 J 20mm x 40mm Inner Cap 44 4 50mm Square Outer Cap 40 2 50mm Square Inner Cap 86 11 60mm Square Bushing 53 6
17. the Adjustment U Bracket 31 six M8 x 68mm Bolts 8 six M8 Nylon Locknuts 12 and the Spacer Tube 1 from each section of the Top Frame 21 39 Re assemble the Base in the narrow position as shown in drawing A Re assemble the Top Frame in the narrow position as shown in drawing B Save the Spacer Tube 1 the two extra M8 x 68mm Bolts 8 and the two extra M8 Nylon Locknuts 12 for future use EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS _ Muscle Building In order to increase the size and strength of your muscles you must push your muscles to a high per centage of their capacity You must also progressively increase the intensity of your exercise so that your muscles will continually adapt and grow Each individ ual exercise can be tailored to the proper intensity level by changing the amount of weight used or the number of repetitions or sets performed A repeti tion is one complete cycle of an exercise such as one sit up A set is a series of repetitions performed consecutively The proper amount of weight for each exercise depends upon the individual user It is up to you to gauge your limits Select the amount of weight that you think is right for you Begin with 3 sets of 8 repeti tions for each exercise that you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of weight e Toning To tone
18. u experience pain or dizziness at any time while exercising stop immediately and begin to cool down Find out what is wrong before continuing Remember that adequate rest and a proper diet are also impor tant WARMING UP Begin each workout with 5 to 10 minutes of light stretching and exercise to warm up Warming up pre pares your body for exercise by increasing circulation raising your body temperature and delivering more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es Select exercises for every major muscle group with emphasis on the areas that you want to develop the most To give balance and variety to your work outs vary the exercises from workout to workout 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 In order to obtain the greatest benefits from exercis ing it is essential to maintain proper form Maintaining proper form means 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 poster accompanying this manual you will find photographs showing the correct form for several exercises A description of each exer cise is also provided along with a list o
19. use the weight bench 13 ADJUSTING THE WEIDER PRO 545 The weight bench is designed to be used with your own weight set not included The steps below explain how the weight bench can be adjusted See EXERCISE GUIDELINES on page 17 for important exercise information and refer to the accompanying exercise poster to see the correct form for each exercise Refer also to the exer cise information accompanying your weight set not included for additional exercises Inspect and tighten all parts each time you use the weight bench Replace any worn parts immediately The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ADJUSTING THE BACKREST The Backrest 29 can be set at four different positions the level position the decline position and two incline positions To change the position of the Backrest 29 remove the U Pin 46 from the Adjustment Bracket 26 and the Bench Frame 49 Set the Backrest to the desired posi tion align the holes in the Adjustment Bracket and the Bench Frame and re insert the L Pin ATTACHING WEIGHTS TO THE WEIGHT CARRIAGE To use the pulley station slide the desired amount of weight not included onto the weight tube on each Weight Carriage 52 Be sure there is an equal amount of weight on each Weight Carriage Secure the weights on each Weight Carriage with a Spring Clip 47 ATTACHING WEIGHTS TO THE LEG
20. your muscles you must push your muscles to a moderate percentage of their capacity Select a moderate amount of weight and increase the number of repetitions 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 completing more sets rather than by using high amounts of weight e Weight Loss To lose weight use a low amount of weight and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets e Cross Training In the pursuit of a complete and well balanced fitness program many have found that cross training is the answer We recommend that on Monday Wednesday and Friday you plan weight training workouts On Tuesday and Thursday plan 20 to 30 minutes of aero bic exercise such as cyclihg running or swimming Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate By combining weight training with aerobic exercise you can reshape and strengthen your body plus develop a stronger heart and Jungs 17 PERSONALIZING YOUR EXERCISE PROGRAM We have not specified an exact length of time for each workout or a specific number of repetitions or sets for each exercise It is very important to avoid overdoing it during the first few months of your exer cise program and to progress at your own pace If yo
Download Pdf Manuals
Related Search