Weider E220 User's Manual
Contents
1. REAR PECDECK C FRONT STEPPER Sas LEG CURL RIGHT SIDE TOOLS REQUIRED FOR ASSEMBLY 1 Two adjustable crescent wrenches or a combination of 1 2 and 9 16 box end wrenches 2 Phillips Screwdriver 3 Flat Blade Screwdriver 4 Hammer 54 2 2115 1 347005 SdV2 ANNON 3201 NOTAN t L LAN 3201 NOTAN 9L S ul S SU3HSUM LV14 YIHSYM 9L S 5 5 8 N amp i39VdS 9L S X dl 8 S d39VdS GNA 3iV13 SM JS puno pue s3jog syog 9L S 203 ULI 5 133HS 9NITVOS JYJY MONVH 0 3 PAGE 4 WEIDER SPORTING GOODS ORDERING PARTS CONGRATULATIONS on selecting a WEIDER FITNESS PRODUCT You have joined thousands of health conscious men and women in the growing family of WEIDER CUSTOMERS Simply mail your OWNER S REGISTRATION to receive all benefits to which you are entitled WARRANTY VERIFICATION Your prompt registration verifies your right to protection under the terms and conditions of your warranty OWNER CONFIRMATION Your completed OWNER S REGISTRATION CARD serves as confirmation of ownership in the event of product loss or theft 1 Name of the Product E220 FLEX HTS 2 Model Number of the Product E220 o 5 Number of the Part See Parts List Page 4 Description of the Part from the Parts List Page 5 Country of the Manufacturer2. 73 and 1 4 NYLON LOCK NUTS 55 Press 3 X 5 1 2 FOAM ROLLERS 26 onto the ends of the PEC DECK ARMS 8 Wipe a small amount of liquid detergent over the surface end of each Arm to aid in the assembly When the detergent dries it will also act as an adhesive O Remove the PEC DECK ARM DECALS 66 fom the Backing sheet numbered 15 to 55 and attach to the top of the PEC DECK ARMS 8 so that the scale aligns with the pin holes in the arms and the scale reads 15 nearest to the center MAIN FRAME 1 and 55 to the outside PEC DECK BAND CROSS TUBE 12 WEIDER SPORTING GOODS STEP 6 LEG CURL ASSEMBLY 43 L m PARTNAME 1 1 2 SQUARE PLASTIC INSERT 1 3 4 ROUND PLASTIC INSERTCAP 6 641 5 16 NYLON LOCK NUT 70 5 16 X 2 1 4 HEX HEAD BOLT mE Press a 1 1 2 SQUARE PLASTIC INSERT CAP 40 into the front end of the LEG CURL 9 Press 3 4 ROUND PLASTIC INSERT CAPS 43 into the ends of the two 3 4 X 13 PAD BARS 16 and into the ends of the 3 4 X 15 1 2 PAD BAR 17 Attach the LEG CURL 9 to the front of the BACKBONE 3 Leg with a 5 16 X 2 1 4 HEX HEAD BOLT 70 and a L 5 16 NYLON LOCK NUT 61 Wipe a small amount of liquid dish detergent along the length of the Pad Bars This will again aid in the assembly of the Foam Rollers and act as an adhesive after it dries Onto one end of each of the 3 4 X 13 PAD BARS 16 press 3 1 2 X 6 FOAM ROLLER 28 n
3. I D FOAM ROLLER 3 1 2 X 6 X 3 4 I D FOAM GRIP 11 2 X 5 X 1 1 4 I D FLEX BAND i 1 N re i a m m ru a 1 1 2 X 3 RUBBER FEET PLASTIC PEDAL TREAD 1 1 2 X 3 PLASTIC INSERT CAP 85 12 SQUARE END BUSHING 36 56 3 4 HEX HEAD BOLT 5 8 1 0 X 1 1 2 FLAIR END PLASTIC SPACER i AA 8320 G46 HH 5348 G46 HH 5357 G46 AA 8001 G46 AA 8013 G46 AA 8131 G46 7 i I i E220 PARTS LIST 43 34 ROUNDPLASTICINSERTCAP 42 AA 8004 G46 s ue tenno our e WW 7047 G46 38 SPRING CLIP 4 WW 043 G46 4 amp 7 11 4 _ AA 8010 646 DS MES 49 5 32 X 3 4 MACHINE SCREW 1 HH 5290 G46 80 1108 1 2 ROUND HEAD SCREW 1 HH 5374 G46 st MM X34 ROUNDHEADSCREW 52 aa X2 CARRIAGEBOLT 0022 283 U X212 CARRAGEBOLT 2 54 M FLATWASHR 00 2 NYLON LOCKNUT 8 o 5 16 X 1 1 2 HEX HEADBOLT 2 BENE 5338 646 HH 5048 G46 5 16 X 2 1 2 HEX HEAD BOLT 5 16 X 3 HEX HEAD BOLT 58 59 60 61 o 2 63 HH 5167 G46 HH 5294 G46 HH 5127 G46 5 16 FLAT WASHER 5 16 NYLON LOCK NUT 4 r e e 3 8 FL T WASHER 5 16 I D X 5 8 LONG SPACER 2 64 MASTDECAL um SEE E PEC DECK ARM DECAL Er uM DE 4486 G46 LEG CURL DECAL 1 DE 4486 G46 HH 5362
4. See Cover THE SAME INFORMATION 15 REQUIRED WHEN PLACING YOUR ORDER BY MAIL If you need parts or assistance do not return this product to the store simply contact WEIDER CUSTOMER ASSISTANCE at 1 800 225 0653 Monday through Friday 7 a m to 6 p m CST All parts and service inquiries should be directed to WEIDER SPORTING GOODS Parts Service Department 900 West ST John Street Olney Illinois 62450 E220 PARTS LIST 2 BASE T 3 BACKBONE 4 FRONT FOOT C433T7 G46 G46 C4338 G46 G46 C2187 E20 G46 C2188 E20 G46 C1336 E03 G46 C3210 F23 G46 C6505 E03 G46 C2141 E03 G46 C6506 E03 G46 C6329 E20 G46 C6713 E03 G46 C6718 E20 G46 C6714 E03 G46 C7765 G25 G46 C6252 E03 G46 C6315 E03 G46 C6719 E20 G46 C0824 E20 G46 C6253 E03 G46 C6254 E03 G46 WW 7046 G46 WW 7045 G46 WW 7044 G46 HH 5341 G46 C0453 E03 G46 C0445 E03 G45 C0428 A10 G46 C0439 D19 G46 C6255 E03 G46 AA 8113 G46 AA 8195 G46 AA 8130 G46 AA 8203 G46 BACKREST PEDAL PEC DECK ARM 9 ecoul 10 ARM PRESS HANDLE STEPPER HANDLE 15 RESISTANCE CYLINDER MOUNTING BRACKET 16 PADBAR 34 X 13 18 ELECTRONICSMOUNTINGPLATE 719 ELECTRONCTMER O 20 34 X9 ARMPRESSBANDBAR 22 3 8 X 6 L PIN 55 2 3 8 X311 L PIN S 2 B a S 3 H 1 l i TENSION KNOB ROLLER 3 X 5 1 2 X 1 1 2 I D FOAM ROLLER 2 1 4 X 6 3 4 X 3 4
5. G46 DE 4486 G46 68 STEPPERRESISTANCE SCALE DECAL DE 4486 G46 69 STATION2 AEROBIC STEPPER DECAL DE 4486 G46 7 0 5 16 X 2 1 4 HEX HEAD BOLT HH 5199 G46 71 1 4 X 1 3 4 ROUND HEAD SCREW NN MM 72 5 16 X 2 HEX HEAD BOLT 2 HH 5054 G46 1 4 X 2 MACHINE SCREW 5 8 SPRING RETAINER RING 1 7 7 77 2 Te 5 Waras PEC ARM BAND TUBE C7342 G46 G46 ARM PRESS BUMPER AA 8132 G46 1 8 PLAIN NUT HH 5436 G46 ASSEMBLY MANUAL HARDWARE BAG 7 CNN 1298 G46 C8885 G46 G46 ee 7 WEIDER SPORTING GOODS STEP 1 FRAME ASSEMBLY PART NAME Qn a 32 RUBBER FEET 34 1 1 2 X 3 PLASTIC INSERT CAP 5 16 NYLON LOCK NUT 163 5 8 LONG METAL SPACER 70 5 16 X 2 1 4 HEX HEAD BOLT amy 2 PEC DECK BAND aS CROSS TUBE m Press 1 1 2 X 3 RUBBER FEET 32 onto the ends of the BASE T 2 and the FRONT FOOT 4 Press 1 1 2 SQUARE PLASTIC INSERT CAPS 40 into the ends of the Pec Deck Band Cross Tube Cap the top of the BACKBONE 3 eg with a 1 1 2 X 3 PLASTIC INSERT CAP 34 Look carefully at the BASE T 2 One side of the Base T has the bolt holes dimpled in this is the side of the part that must be faced to the floor Assemble the MAIN FRAME 1 to the top of the BASE T 2 by bolting up through bottom of the Base T and then thro
6. Retainers are tilted slightly to one side The teeth should be away from the Pivot Tube as it is driven on Tap in place with a hammer Attach the molded PLASTIC PEDAL TREADS 33 fo the top of the STEPPER PEDALS 6 with 3 16 X 1 2 MACHINE SCREWS 48 KEW A PAGE 10 WEIDER SPORTING GOODS Fita 5 8 LD X 1 1 2 FLAIR END PLASTIC SPACER 37 onto the 5 8 Cylinder Pivot Tube on the upper MAIN FRAME 1 Slide a RESISTANCE CYLINDER 46 over the Cylinder Pivot Tube and secure in place with 518 SPRING RETAINER RING 74 Again the teeth of the Retainer Ring should be positioned outward and use the 5 8 ROUND PLASTIC COVER CAP 39 as an aid to help secure the Retainer Ring in place Tap this Cap and Retainer Ring on using a hammer To the bottom end of the RESISTANCE CYLINDERS 46 attach the CYLINDER MOUNTING BRACKETS 15 with 5 16 X 1 1 2 HEX HEAD BOLTS 56 and 5 16 NYLON LOCK NUTS 61 Remove the STEPPER STATION 2 DECAL 69 from the backing sheet and apply to the Stepper side of the MAIN FRAME 1 Remove the RESISTANCE SCALE DECALS 68 from the backing sheet and attach the Decals to the STEPPER PEDALS 6 along the side of the resistance holes so that the lightest setting 1 is aligned with the first hole and the scale reads from the MAIN FRAME 1 toward the end of the Pedal Insert the bolt on the CYLINDER MOUNTING BRACKET 15 into one of the holes in the STEPPER PEDALS 6 and secure in place with
7. Some states do not allow the exclusion or limitation of incidental or consequential damages so the above limitation or exclusion may not apply to you Weider is not responsible for damage to the Equipment caused by accident theft misuse abuse abnormal use or Sene neglect or modifications This Warranty gives you specific legal rights and you may have other rights which vay from state to state CLAIM PROCEDURE If you discover a defect or malfunction during the period to which this Warranty applies you must follow this procedure Write to Parts Service Weider Sporting Goods 900 West St John Street Olney Illinois 62450 In your letter state your full name and address the reason why you believe there is a defect or r alfunction subject to this warranty and the date and conditions under which the defect or malfunction occurred To obtain warranty you must include in your letter a copy of the sales receipt or other proof of date of purchase of the Equipment otherwise no warranty will be issued Upon receipt of your letter Weider will make a preliminary determination of its responsibility to repair or replace under this Warranty PARTS SERVICE 1 800 225 0653 If Weider denies responsibility it wiil explain its decision in writing If Weider accepts responsibility to repair or replace the Item or part under the warranty it will notify you in writing to bring or Snp the equipment to a designated Welder facility or an autho
8. a 3 8 FLAT WASHER 62 and a THREADED KNOB 25 NOTE there are seven hole locations in the STEPPER PEDALS 6 Stepper resistance increases as the Cylinder is moved away from the MAIN FRAME 1 69 37 74 39 PAGE 11 WEIDER SPORTING GOODS STEPS PEC DECK ARM ATTACHMENT PART NAME ma 40 11 2 SQUAREPLASTICINSERTCAP 2 143 34 ROUND PLASTIC INSERT CAP 2 183 1 4 2 12 CARRIAGE BOLT 2 55 14 NYLONLOCKNUT 4 MCN BM QTY 1 Press 1 1 2 SQUARE PLASTIC INSERT CAPS 40 into the ends of the PEC DECK ARMS 8 57 5116 X 2 1 2 HEX HEAD BOLT 61 5 16 NYLON LOCK NUT 73 1 4 X2 MACHINE SCREW Press 3 4 ROUND PLASTIC INSERT CAPS 43 into the ends of the PEC ARM BAND TUBES 77 opposite the holes insert the PEC DECK ARMS 8 between the PEC DECK MOUNTING BRACKETS 14 on the MAIN FRAME 1 and fasten by bolting with 5116 X 2 1 2 HEX HEAD BOLTS 57 through the round hole in the Brackets and then through the Ams Secure tightly with 5 16 NYLON LOCK NUTS 61 x Assemble 1 4 X 2 1 2 CARRIAGE BOLTS 53 into the square hole in the lower corners of the PEC DECK MOUNTING BRACKETS 14 and fasten with 114 NYLON LOCK NUTS 55 O Assemble the PEC DECK BAND TUBES 77 into the ends of the Pec Deck Band Cross Tube and secure in place by bolting down through the top of the Cross Tube and then through the Band Tubes with 114 X 2 MACHINE SCREWS
9. your buttocks as possible Hold for 15 counts Repeat CALF ACHILLES STRETCH CALF ACHILLES STRETCH 2 lt With one leg in front of the other and arms out lean against the wall Keep your back leg straight and back foot flat on the ground then bend the front leg and lean forward by moving your hips toward the wall Hold then Weider Sporting Goods Inc warrants this item of equipment to be free from defects material and or workmanship for a period of 90 DAYS from the date of the original purchase retail mail order or otherwise for use Weider also warrants the frame of this item of equipment to be free from defects in materia or workmanship for a period of THREE YEARS from the date of original purchase In the event of a defect in material or workmanship during the warranty period Weider wiii repair or replace at its option the Equipment or frame under the conditions of this Warranty Weider wili do so at its expense for the cost of labor and materials but not for mailing except as noted LIMITATIONS EXCLUSIONS AND OTHER RIGHTS Weider disclaims liability for any and all implied warranties except as set forth to the contrary herein Some states do not allow limitations on how long an implied warranty lasts so the above limitation may not apply to you Weider disclaims liability for indirect incidental consequential damages This disclaimer applies during and after the warranty period
10. ARM PRESS BAND BAR 20 Insert the ARM PRESS BAND BAR 20 into one of the three Positions A B or C in the MAIN FRAME 1 and assemble FLEX BANDS 31 on each side of the Main Frame onto the Bar Assemble 3 4 SPRING CLIPS 44 onto the Bar to secure the Bands Pass a 3 4 X 6 L PIN 22 through the FLEX BANDS 31 and ARM PRESS HANDLE 10 in a desired resistance setting and secure with a 3 8 SPRING CLIP 45 gt The ARM PRESS HANDLE 10 can be fitted with two pair of Flex Bands to increase the resistance to a maximum of 220 Position A is used for Bench Press Exercises Position B is used for Seated Press Exercises Position C is used for Lat Pulldowns POSITION C POSITION A D 31 DETAIL A 8 45 16 WEIDER SPORTING GOODS PEC DECK 1 Attach FLEX BANDS 31 to the PEC DECK ARMS 8 by sliding the Bands onto the 45 1 PEC ARM BAND 8 TUBES 77 on the MAIN FRAME 1 Pec Deck Band Cross tube Pin the Bands at one of the desired resistance settings with a 3 1 4 L PIN 24 and secure with 3 8 SPRING CLIPS 45 PEC DECK BAND 9 CROSS TUBE N 77 44 31 LEG CURL LJ Press 3 4 ROUND PLASTIC INSERT CAPS 43 into the 3 4 X 6 LEG CURL BAND BAR 21 Insert the Band Bar into the front leg of the 31 BACKBONE 3 and fit a FLEX BAND 31 onto each side of the Backbone Leg Secure with 3 4 SPRING CLIPS 44 L Ch
11. BOLT 2 54 114 FLAT WASHER 2 55 14 NYLONLOCKNUT 2 Attach the BACKREST MOUNTING PLATES 12 to the top of the BACKBONE 3 by bolting down through n a lo the Plate and then through the Backbone with 114 X 2 CARRIAGE BOLTS 52 Assemble 1 4 FLAT WASHERS 54 onto the Bolts and fasten with 114 NYLON LOCK NUTS 55 not tighten at this time Locate the BACKREST 5 over the BACKREST MOUNTING PLATES 12 Assemble up through the Plates and into the bottom of the Backrest with 1 4 X 3 4 ROUND HEAD SCREWS 51 Now tighten the Carriage Bolts holding the Plates STEP X BRACKET ASSEMBLIES IPARTNAME ow 59 5 16 X 3 1 2 HEX HEAD BOLT 99 5 10 FLAT WASHER 161 5 16 NYLON LOCK NUT 62 3 8 FLAT WASHER 170 5 16 X 2 1 4 HEX HEAD BOLT MEE 76 5 16 STAR WASHER E s LI When assembling the MAIN FRAME BRACE 13 to the BASE 2 first assemble 3 8 FLAT WASHER 62 onto a 5 16 X 2 1 4 HEX HEAD BOLT 70 and then bolt up through the bottom of the Base T Nexi assemble 5 16 STAR WASHER 76 onto the Bolt and then bolt through the slotted hole of the Main Frame Bracket Assemble 5 16 FLAT WASHER 60 and 5 16 NYLON LOCK NUT 61 onto the Bolt Tighten this Bolt securely while pressing forward on the MAIN FRAME 1 so that the Bolt is toward the back of the slotted hole This is done to insure that the rear leg on the Base T is
12. E220 FLEX HTS FLEX BAND HOME GYM SYSTEM WITH AEROBIC STEPPER APPROXIMATE WEIGHT 82 LBS APPROXIMATE SET UP DIMENSIONS 87 L X 34 1 2 W X 64 1 2 H OWNER S MANUAL MADE IN CANADA Congratulations on selecting a WEIDER Fitness Product You have just joined thousands of health conscious men and women in the growing family of WEIDER customers We are committed to providing excellent service and customer satisfaction We invite you to call us with any questions you may have concerning this product Our customer service representatives are here to serve you and provide helpful information Call us toll free at 1 800 225 0653 Monday Friday 7 00 AM 6 00 PM CST Extended Seasonal Hours Dec 1 Feb 28 Monday Friday 7 00 AM 9 00 PM Saturday 9 00 AM 5 00 Sunday 12 00 PM 4 00 PM Thank you again for choosing WEIDER We appreciate having you as a customer and hope this product will provide years of enjoyable service MES ps a p PRINTED IN CANADA WEIDER SPORTING GOODS INC x 900 West St John Olney IL 62450 USA PAGE 1 WEIDER SPORTING GOODS x TABLE OF CONTENTS _ Table of Contents gs qo s Important Safety Precautions IMPORTANT SAFETY PRECAUTIONS WARNING To reduce the risk of serious injury read the important safety precautions before using this equipment CAUTION DO NOT ASSEMBLE OR USE THIS EQUIPMENT ON A NON MAR SURFACE 1 Read all instructions in this manual befor
13. EX HEAD BOLT 58 and then bolt through the side of the Main Frame and then through the Handle Secure with a 5116 NYLON LOCK NUT 61 nto the remaining two bolt hole locations of the series of three holes assemble 5 16 FLAT WASHERS 60 onto two 5 16 X 3 HEX HEAD BOLTS 58 and bolt through the Main Frame Fasten with 5 16 NYLON LOCK NUTS 61 Press 1 1 4 ROUND PLASTIC INSERT CAPS 47 into the ends of the ARM PRESS HANDLE 10 Wipe liquid detergent lightly over the end of the Handles of the ARM PRESS HANDLE 10 and press on 1 1 2 X 5 FOAM GRIPS 30 Clip the ARM PRES BUMPER 51 over the bottom edge of the slot in the MAIN FRAME 1 SEE DETAIL B LJ Remove the ARM PRESS DECAL 65 from the backing sheet and adhere to the top of the ARM PRESS HANDLE 10 so that the resistance numbers align with the resistance holes in the Handle Resistance setting of 30 should be at the end closest to the MAIN FRAME 1 60 10 f N 60 N U 61 DETAIL B PAGE 15 WEIDER SPORTING GOODS STEP 9 FLEX HAND ATTACHMENT PART NAME 22 3 8 X 6 L PIN 23 3 8 X 4 L PIN QY mm 24 3 8 X 3 1 4 L PIN a ERN oF 43 3 4 ROUND PLASTIC INSERT CAP 44 3 4 SPRING CLIP 45 3 8 SPRING CLIP ARM PRESS L To assemble FLEX BANDS 31 fo the ARM PRESS HANDLE 10 first insert 3 4 ROUND PLASTIC INSERT CAPS 43 into the 3 4 X 9
14. e using this equipment 2 Use this equipment only as described in this Assembly Manual 3 Position the Home Gym on a level surface 4 inspect and tighten all parts each time this equipment is used Replace any worn parts immediately 5 Always hold the handle bars when exercising 6 Keep hands away from moving parts other than the designated handles 7 Keep children away from this equipment during use 8 Do not allow small children to play on this equipment unattended 9 Wear appropriate workout attire including rusiing or aerobic shoes WARMING Before be this any ekardis program consult your physician This is espenlalty knportant for individuais over the age of 35 oF persons with ting heaith problems Read instructions responsibility for personal injury or property damage sustained em secon the use of this product 2 WEIDER SPORTING GOODS INTRODUCTION Thank you for choosing the Weider E220 HTS Your Home Gym is designed and engineered to give you many hours of weight and aerobic conditioning This manual is provided to help you understand the simple assembly adjustments and use of the Home Gym In addition to assembly instructions it also contains maintenance tips and parts information Please take time to read all the information contained in this manual and after assembly is completed keep it for future reference ELECTRONICS TIMER
15. flexed down for first contact with the floor Secure tightly now the 5 16 X 3 1 2 HEX HEAD BOLT 59 through the upper Main Brace Bolt the PEC DECK MOUNTING BRACKETS 14 Make sure to orient these Brackets with the square holes in the corners of the Brackets to the bottom to the MAIN FRAME 1 and to the ROUND HOLE in the MAIN FRAME BRACE 13 using a 5 16 X 3 1 2 HEX HEAD BOLT 59 to bolt through one Bracket the Main Frame another Bracket and then the round hole in the Bracket Secure only finger tight with a 5116 NYLON LOCK NUT 61 9 WEIDER SPORTING GOODS STEP 4 STEPPER ASSEMBLY PART NAME 37 518 1 X 1 1 2 FLAIR END PLASTIC SPACER 138 ROUNDPLASTICCOVERCAP 39 5 8 ROUND PLASTIC COVER CAP 48 3 16 X 1 2 SHEET METAL SCREW 156 5 16 1 1 2 161 5 16 NYLON LOCK NUT 75 1 SPRING RETAINER RING L M L 0 Lj PEDAL 35 PIVOT Insert 1 112 SQUARE END BUSHINGS 35 into each end of the STEPPER PEDALS 6 Slide the STEPPER PEDALS 6 onto the 1 Stepper Pivot Tube at the base of the MAIN FRAME 1 Make sure that the series of holes in the Pedals are located to the inside Using a 1 ROUND PLASTIC COVER CAP 82 as an aid drive a 1 SPRING RETAINER RING 75 onto the Pivot Tube to secure each PEDAL 6 place Note that the teeth in the Spring
16. ining Zone Over the course of a few months gradually increase your heart rate until it reaches the high end of your Training Zone As your condition improves a greater workload will be required in order to ralse your heart rate to your Training Zone The easiest way to measure your heart rate is to stop exercising and place two fingers on your wrist where you feel a pulse Carefully take a six second heart beat count A six second count is used because your heart rate will drop rapidly after you stop exercising Add a 0 to the result to find your heart rate Compare your heart rate to your Training Zone If your heart rate is too low increase your level of exertion If your heart rate is too high decrease your level of exertion WORKOUT PATTERN Each workout should consist of 5 basic parts 1 AT REST 2 WARMING UP 3 TRAINING ZONE EXERCISE 4 COOLING DOWN 5 AT REST Warming up is an important part of every workout Warming up prepares the body for more strenuous exercise by increasing circulation delivering more oxygen to the muscles and raising the body temperature This can be done by stretching for 5 10 minutes prior to exercising After warming up begin exercising at a low intensity level for a few minutes Then increase the intensity to raise your heart rate to your Training Zone for a period of 20 30 minutes mE Cooling down after vigorous exercise is important in aiding circulation and preventing soreness 5 10 minu
17. oose desired resistance setting the LEG CURL 9 and assemble position with the 3 8 X 4 L PIN 23 and secure with a 3 8 SPRING CLIP 45 NOTE When using stations other that the Arm Press the ARM PRESS HANDLE 10 can be pinned in an up position by using the 3 8 X 6 L PIN 22 inserted through the slotted hole in the MAIN FRAME 1 and Handle SEE DETAIL A CONDITIONING GUIDELINES The following guidelines will help you to plan and regulate your personal fitness program Remember that adequate rest and good nutrition are also essential to the success of any fitness program BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM CONSULT YOUR PHYSICIAN EXERCISE INTENSITY To maximize the benefits frorn exercising your level of exertion must exceed mild demands while falling short of causing breathlessness and fatigue The proper level of exertion can be determined using the heart rate as a guide For effective aerobic exercise the heart rate must be maintained at a level between 70 and 85 of your maximum heart rate This is your Training Zone You can determine your Training Zone by consulting the table below Training Zones are listed for both conditioned and unconditioned persons according to age Use the column that is appropriate for you Li CONDITIONED TRAINING ZONE BEATS MIN During the first few weeks of your exercise program you should keep your heart rate near the low end of your Tra
18. rized service station for repairs If Warranty repair or replacement is made at a Weider facility the Equipment will be returned to you at Weider s expense If Warranty repair or replacement is made at a service station arrangements for the return of the Equipment must be made directly with the service station and are made at your expense
19. rough the Arm Press Handle slot in the front of the MAIN FRAME 1 and then bolting on through the Welded Bracket of the Handle Fasten securely with a 5116 NYLON LOCK NUT 61 Tighten the upper 5 16 X 3 4 HEX HEAD BOLT 36 in the Handle at this time Cap the top of the MAIN FRAME 1 with a 2 1 2 SQUARE PLASTIC INSERT CAP 41 Wipe a small amount of liquid detergent over the STEPPER HANDLE 11 and slide two 1 1 2 X 5 FOAM GRIPS 30 onto the Handle and position on either side of the bolt holes at the top of the Handle Attach the ELECTRONICS MOUNTING BRACKET 18 fo the top of the STEPPER HANDLE 11 using 1 4 X 1 3 4 ROUND HEAD SCREWS 71 and 1 4 NYLON LOCK NUTS 55 Align the ELECTRONIC TIMER 20 onto the ELECTRONICS MOUNTING BRACKET 18 and attach with a 1 8 X 1 2 ROUND HEAD SCREW 50 Secure with a 1 8 PLAIN NUT 79 0 18 E w HS i 7 19 7 14 WEIDER SPORTING GOODS STEP 8 ARM PRESS HANDLE BAR ASSEMBLY 6 0 7 To assemble the ARM PRESS HANDLE 10 into the MAIN FRAME 1 tum the Handle on the diagonal and insert it into the slot at the top of the Main Frame Once inside the Main Frame twist the Handle back into straight alignment SEE DETAIL A Bolt the Handle into position at the center hole location of the series of three bolt hole locations First assemble 5 16 FLAT WASHER 60 onto a 5 16 X 3 H
20. sert these Pad Bars into the access holes in the LEG CURL 9 Assemble on another 3 1 2 X 6 FOAM ROLLER 28 Onto one end of the 3 4 X 15 1 2 PAD BAR 17 assemble a 2 1 4 X 6 3 4 FOAM ROLLER 27 Insert this Pad Bar into the access hole at the top of the BACKBONE 3 Leg Press another 2 1 4 X 6 3 4 FOAM ROLLER 27 onto the Pad Bar Remove the LEG CURL DECAL 67 from the backing sheet and position the Decal on the right side of the LEG CURL 9 under the resistance holes so that the number settings align with the holes 27 13 WEIDER SPORTING GOODS STEP 7 STEPPER HANDLE ASSEMBLY PART NAME 136 5 16 3 4 HEX HEADBOLT 2 4 1 141 2 1 2 SQUARE PLASTIC INSERT 47 114 ROUNDPLASTICINSERTCAP 2 50 18 X1 27ROUNDHEADSCREW 55 14 NYLONLOCKNUT 2 61 SHe NYLONLOCKNUT 2 CE Press 1 1 4 ROUND PLASTIC INSERT CAPS 47 into the ends of the STEPPER HANDLE 11 E Di Through the mounting hole nearest the top and inside the tube of the MAIN FRAME 1 loosely attach the STEPPER HANDLE 11 using 5 16 X 3 4 HEX HEAD BOLT 36 bolt through the inside of the tube of the Main Frame and then through the upper hole in the Welded Bracket of the Handle Fasten loosely with a 5 16 NYLON LOCK NUT 61 71 1 4 X 1 3 4 ROUND HEAD SCREW 79 1 8 PLAIN NUT Assemble the lower STEPPER HANDLE 11 by inserting a 5 16 X 3 4 HEX HEAD BOLT 36 th
21. tes of stretching or light exercise wili allow the body to cool down EXERCISE FREQUENCY To maintain or improve your condition you must workout 2 3 times per week following the pattern described above A day of rest between workouts is recommended After several months of exercise the number of workouts can be increased to 4 5 times per week The key to a successful program is REGULAR exercise SUGGESTED STRETCHES The following stretches provide a good warm up or cool down Move slowly as you stretch never bounce HAM STRING STRETCH Sit with one leg extended Bring the sole of the opposite foot toward you resting it against the extended leg s inner thigh Stretch toward your toe as far as possible hold for 15 counts then relax Repeat three times for both legs h Hamstrin n INNER THIGH STRETCH Groin INNER THIGH STRETCH Sit with the soles of your feet together and knees pointing outward Pull your feet as close into the groin area as possible Hold for 15 counts then relax Repeat three times W TOUCHES Standing with your knees bent slightly slowly bend forward from the hips Allow your back and shoulders to l relax as you stretch down toward your toes as far as E you can and hold for 15 counts then relax Repeat three QUADRICEPS STRETCH times QUADRICEPS STRETCH With one hand against a wall for balance reach behind you and pull up your foot Bring your heel as close to
22. ugh the Main Frame with 5116 X 2 1 4 HEX HEAD BOLTS 70 Secure with 5 16 NYLON LOCK NUTS 61 Look carefully at the FRONT FOOT 4 One side of the Front Foot has the bolt holes dimpled in this is the side of the part that must be faced to the floor Assemble the Front Foot to the bottom of the BACKBONE 3 eg using 5 16 X 2 HEX HEAD BOLTS 72 to bolt up through the bottom the the Foot and then into the Welded Bracket of the Backbone Secure tightly with 5 16 NYLON LOCK NUTS 61 Attach the BACKBONE 3 assembly to the MAIN FRAME 1 by sliding the Cross member Tubes of the Backbone into the Square Hole Locations on the Main Frame Secure in place by first assembling 5 16 FLAT WASHERS 60 onto two 5 16 X 3 HEX HEAD BOLT 58 and then bolting through the side of the Main Frame and on through the Backbone Assemble a 5 8 LONG METAL SPACER 63 onto each Bolt followed with another 5116 FLAT WASHER 60 Fasten securely with 5 16 NYLON LOCK NUTS 61 O Cap the ends of the BACKBONE 3 Cross member Tubes with 1 112 SQUARE PLASTIC INSERT CAPS 40 1 Attach the LEG CURL BUMPER 42 to the front of the BACKBONE 3 leg using 5 32 X 3 4 MACHINE SCREW 49 LJ Remove the FLEX MAST DECAL 64 from the backing sheet and adhere to the front of the MAIN FRAME 1 about 1 2 below the cut out 8 WEIDER SPORTING GOODS STEP 2 BACKREST ASSEMBLY 51 1 4 X 3 4 ROUND HEAD SCREW 798 152 w4 X2 CARRIAGE
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