Weider WEEVSY0923 User's Manual
Contents
1. M10 Large Washer 90 M4 x 10mm Screw 96 25mm Square Inner Cap 54 9 o e O 2 s na NS ina 45mm Square Inner Cap 4 D da 40mm x 50mm Inner Cap 41 M8 Washer 59 M6 x 16mm Screw 82 M10 Small Washer 91 O CT M4 x 25mm Screw 56 M6 Washer 77 M4 Washer 92 M10 Washer 75 M12 Washer 62 M10 Split Washer 43 C D 19mm Round Inner Cap 78 M10 x 20mm Bolt 68 25mm Round Inner Cap 69 VY 38mm Round Inner Cap 40 REMOVE THIS PART LIST EXPLODED DRAWING FROM THE MANUAL SAVE THIS PART LIST EXPLODED DRAWING FOR FUTURE REFERENCE PART LIST Model No WEEVSY09230 Key No Qty 0 ONDUIS DIN SCC SAANNNN N 2No0 ANH OWHHOHTANNHHHONNHAN Description Base M10 x 45mm Bolt Upright Top Upright Bench Frame Front Leg Leg Lever Weight Guide Top Frame Crossbar Cross Frame Seat Carriage Seat Backrest Backrest Frame Backrest Cap Guard Plate Weight Tube Bumper Lat Bar Handgrip Pulley Housing Swivel Arm Grip Tape Retainer Ring Arm Bushing Foam Pad Front Leg Foot Large Pulley Pulley Cover Knob Wheel Bench Cable Short Cable Eyebolt Weight Wei2. G H I J K L M N O P Q R S T U V W X ORDERING REPLACEMENT PARTS To order replacement parts contact the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Customer Service Department 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 To help us assist you please be prepared to give the following information e The MODEL NUMBER of the product WEEVSY09230 e The NAME of the product WEIDER FLEX 8960 weight system e The SERIAL NUMBER of the product see the front cover of this manual e The KEY NUMBER and DESCRIPTION of the part s see the PART LIST and EXPLODED DRAWING at the centre of this manual Part No 198116 R1003A Printed in China 2003 ICON Health amp Fitness Inc 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 cab
3. 3 or the Top Upright 4 For row exercises the seat must be able to roll freely see ADJUSTING THE SEAT on page 14 the leg press strap must be attached see ATTACHING THE ACCESSORIES above and the Backrest 14 must be removed To remove the Backrest hold it vertically over the Seat 13 and lift the rod out of the slot in the Seat Carriage 12 see the inset drawing STORING THE WEIGHT SYSTEM To store the weight system slide the ends of the Bench Cable 32 onto the eyebolt on the bottom of the Bench Frame 5 Then remove the backrest see ADJUSTING THE BACKREST above Make sure the Seat Pin not shown is fully engaged into the Seat Carriage 12 and the Bench Frame Next remove the Knob 30 from the Upright 3 Lift the Front Leg 6 toward the Crossbar not shown and tighten the Knob into the side of the Upright and the Bench Frame A WARNING Be careful not to pinch your fingers when raising the front Leg 6 Make sure the storage Knob 30 is in place and fully tightened each time the weight sys tem is used 15 CHANGING THE WEIGHT SETTING To change the weight setting insert the Weight Pin 36 under one of the Weights 35 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 can be changed from 2 7 kg 6 Ibs to 53 7 kg 118 5 Ibs in increments of 5 6 kg 12 5 Ibs Note Due
4. If the cables are not properly installed they may be damaged when heavy weight is used See the CABLE DIAGRAM on page 17 for proper cable routing 13 ADJUSTMENTS This section explains how to adjust the weight system See the EXERCISE GUIDELINES on page 18 for impor tant information about how to get the most benefit from your exercise program Also refer to the accompanying exercise guide to see the correct form for each exercise Make sure all parts are properly tightened each time you use the weight system Replace worn parts immediately The weight system can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ATTACHING THE HIGH PULLEYS AND LEG LEVER To attach a high pulley slide the eyebolt on the Pulley Housing 21 onto the Eyebolt 34 Attach the end of the Short Cable 33 without the ball to the end of the Long Cable 80 with a Cable Clip 51 Attach the other high pulley in the same manner To use the Leg Lever not shown attach the ends of the Bench Cable 32 to the ends of the Long Cable 80 with two Cable Clips 51 Note that only one side of the Bench Cable is shown Remove the Pulley Housings 21 or detach the Bench Cable 32 when not in use ADJUSTING THE SEAT The Seat 13 can be secured to any of four positions on the Bench Frame 5 To move the Seat remove the Seat Pin 45 and slide the Seat to the desired position Engage the Seat Carriage 12 and an adjus
5. give balance and variety to your workouts vary the exercises from session to session Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program This requires moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise guide accompany ing this manual you will find photographs showing the correct form for several exercises and a list of 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 familia
6. CEMENT The decals shown here have been placed on the resistance system If a decal is missing or if it is not legible please call our Customer Service Department to order a free replacement decal see the back cover of this manual Apply the replacement decal in the location shown Keep hands and fingers clear of this area Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instructions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read the following important precautions before using the weight system de Read all instructions in this manual before using the weight system Use the weight sys tem only as described in this manual 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
7. Model No WEEVSY09230 Serial No Write the serial number in the space above for future reference Serial Number Decal Under Seat 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 amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS11 8JG UK email csuk iconeurope com A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference www iconeurope com TABLE OF CONTENTS WARNING DECAL PLACEMENT ars nn ti a hm me rtl 2 IMPORTANT PRECAUTIONS ooo 3 BEFORE YOU BEGIN 4 ASSEMBLY ici la erae eie ros aee ERR e A E IR EURO ca i OR Rin ae D a NC RI DR RR xd 5 ADJUSTMENTS iur nnne RE koe mer I UR H PER Re dee a RR ac KE a PRA RR RR Rd a eq a rae e deas 14 WEIGHT RESISTANCE CHART pra wane chai rhe Rd mea a RC Daag EUR OR CAD aa D RR e TR 16 CABLE DIAGRAM i reich Race Regan ek RR hr i RUE iUe ae n 17 EXERCISE GUIDELINES acs pen a yo eee Rae OR e e SN RACE ee GR B RR RR 18 ORDERING REPLACEMENT PARTS Loire in sa ee Back Cover Note A PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING are attached in the centre of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly WARNING DECAL PLA
8. able 80 over a Large Pulley 28 Attach the Pulley to the Top Frame 9 with the M10 x 70mm Bolt 64 used in step 19 and an M10 Nylon Locknut 76 Wrap the Long Cable 80 under a Large Pulley 28 Attach the Pulley and a pair of Pulley Covers 29 to the Upright 3 with an M10 x 140mm Bolt 72 an M10 Washer 75 and an M10 Nylon Locknut 76 Make sure that the small tabs on the Pulley Covers are in the indicated position 11 23 Have a second person lift the Top Weight not shown to create slack in the Long Cable 80 Slide one end of the Cable through the Swivel Arm 22 Make sure the Cable is on the indi cated side of the rod in the Swivel Arm Wrap the Long Cable 80 around a Large Pulley 28 Attach the Pulley and a Arm Pulley Cover 87 to the Swivel Arm 22 with an M10 x 45mm Bolt 2 and an M10 Nylon Locknut 76 24 Locate the Bench Cable 32 It has three ends two that are the same length and a third that is shorter Route the short end of the Bench Cable 32 through the hole in the Front Leg 6 and attach it inside the slot in the Leg Lever 7 with an M10 x 62mm Bolt 63 two M10 Washers 75 and an M10 Nylon Locknut 76 25 Wrap the Bench Cable 32 under a Large Pulley 28 Attach the Pulley and a pair of Pulley Covers 29 inside the hole in the Front Leg 6 with an M10 x 65mm Bolt 79 two 8mm Spacers 52 two M10 Washers 75 and an M10 Nylon Loc
9. ach a Wheel 31 to the outside of the Base 1 with an M12 x 105mm Bolt 81 three M12 Washers 62 a 42mm Spacer 93 and an M12 Nylon Locknut 84 Do not overtighten the Locknut the Wheel must be able to turn easily Attach the other Wheel 31 in the same manner 2 Insert two M10 x 62mm Carriage Bolts 83 into the bottom of the Base 1 Note It may be helpful to place a peice of tape over the bolt heads to hold them in place Set the Base flat on the floor Attach the Upright 3 to the Base with the Bolts and two M10 Nylon Locknuts 76 Do not tighten the Locknuts yet 3 Attach the Top Upright 4 to the Upright 3 with four M10 x 20mm Bolts 68 and four M10 Split Washers 43 4 Orient the two Weight Guides 8 so that the indi cated holes are closer to the bottom Attach the Weight Guides to the Base 1 with two M10 x 62mm Bolts 63 four M10 Washers 75 four 10mm Spacers 94 and two M10 Nylon Locknuts 76 Slide two Weight Bumpers 39 onto the Weight Guides 8 5 Slide the nine Weights 35 onto the Weight Guides 8 with the pin grooves on the side shown Press the Weight Tube Bumper 18 into the Weight Tube 44 Insert the Weight Tube into the stack of Weights 35 Lubricate the indicated holes in the Top Weight 86 with grease Slide the Top Weight onto the Weight Guides 8 Make sure the pin on the Weight Tube 44 rests in the groove on the bottom of the To
10. and pets away from the weight system at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising The weight system is designed to support a maximum user weight of 136 kg 300 Ibs 10 11 12 13 14 15 Pull on the low pulley cable only while sitting on the bench or standing on the base plate Pull on the high pulley cables only while sit ting on the bench with the seat in one of the three positions closest to the upright base or while standing on the base plate The crossbar is not designed to be used for pull up exercises Do not hang on the cross bar Make sure that the cables remain on the pul leys at all times If the cables bind as you are exercising stop immediately and make sure that the cables are on the pulleys Always disconnect the lat bar from the high pulley cables when performing an exercise that does not require it Make sure the storage knob is in place and fully tightened each time the weight system is used If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down AWARNING 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
11. dnesday and Friday Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical or exercise bike on Tuesday and Thursday Rest from both strength training and aerobic exercise 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 18 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 overdoing it during the first few months of your exercise program You should progress at your own pace and be sensitive to your body s signals If you experience pain or dizzi ness at any time while exercising stop immediately and begin cooling down Find out what is wrong before con tinuing Remember that adequate rest and a proper diet are important factors in any exercise program 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
12. e You can adjust the intensity level of an individual exercise in two Ways e by changing the amount of resistance used by changing the number of repetitions or sets Der 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 We
13. ght Pin Lock Pin Weight Tube U bracket Weight Bumper 38mm Round Inner Cap 40mm x 50mm Inner Cap 45mm Square Inner Cap M10 Split Washer Weight Tube Seat Pin 32mm Spacer Small Wheel Leg Press Strap Handle Ankle Strap Key No Qty R1003A Description Cable Clip 8mm Spacer Plastic Foot 25mm Square Inner Cap Leg Lever Bumper M4 x 25mm Screw Steel Tube M6 x 38mm Screw M8 Washer M8 x 84mm Bolt M10 x 57mm Carriage Bolt M12 Washer M10 x 62mm Bolt M10 x 70mm Bolt M8 Nylon Locknut M10 x 80mm Bolt Small Pulley M10 x 20mm Bolt 25mm Round Inner Cap M10 x 56mm Bolt M10 x 50mm Bolt M10 x 140mm Bolt M10 x 105mm Carriage Bolt Lock M10 Washer M10 Nylon Locknut M6 Washer 19mm Round Inner Cap M10 x 65mm Bolt Long Cable M12 x 105mm Bolt M6 X 16mm Screw M10 x 62mm Carriage Bolt M12 Nylon Locknut M10 x 155mm Bolt Top Weight Arm Pulley Cover Lat Harness Pad Tube M10 Large Washer M10 Small Washer M4 Washer 42mm Spacer 10mm Spacer M8 x 82mm Screw M4 x 10mm Screw M12 Locknut User s Manual Exercise Guide Grease Pak Note tt indicates a non illustrated part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts R1003A EXPLODED DRAWING Model No WEEVSY09230
14. knut 76 Make sure that the small tabs on the Pulley Covers are on the bottom Slide the two free ends of the Bench Cable 32 onto the eyebolt welded to the bottom of the Bench Frame 5 26 Locate the two Short Cables 33 Wrap a Short Cable over a Large Pulley 28 Attach the Pulley and a pair of Pulley Covers 29 to a Pulley Housing 21 with an M10 x 50mm Bolt 71 and an M10 Nylon Locknut 76 Make sure that the small tabs on the Pulley Covers are on the bottom Repeat this step with the other Short Cable 33 12 27 Press two 19mm Round Inner Caps 78 into the ends of a Pad Tube 89 Slide the Tube into the hole in the Leg Lever 7 Slide two Foam Pads 26 onto the Pad Tube Attach the other Pad Tube 89 to the Front Leg 6 in the same manner 28 Attach the FLEX 8960 exercise decal to the Upright 3 and the Top Upright 4 The decal should be centred on the Upright and Top Upright and the top of the decal should be six inches below the Top Frame 9 Be careful not to wrinkle the decal Il I GS NITIES fui i e C4 29 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 pull the long cable a few times to be sure that it moves smoothly over the pulleys If the cable does not move smoothly find and correct the problem IMPORTANT
15. le assembly and 4 seat assembly The hardware for each stage is packaged separately WAIT UNTIL YOU BEGIN EACH ASSEMBLY STAGE TO OPEN THE PARTS BAG LABELLED FOR THAT ASSEMBLY STAGE PART IDENTIFICATION CHART _ wodel No WEEvSY09230 R1003A Refer to the drawings below to identify small parts used in assembly The number in parentheses by each draw ing is the key number of the part from the PART LIST in the centre of this manual 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 d M10 x 65mm Bolt 79 n M10 x 62mm Carriage Bolt 83 M10 x 62mm Bolt 63 M10 x 70mm Bolt 64 A M10 x 57mm Carriage Bolt 61 M10 x 80mm Bolt 66 M8 x 82mm Bolt 95 M10 x 56mm Bolt 70 M8 x 84mm Bolt 60 M10 x 50mm Bolt 71 M10 x 45mm Bolt 2 M12 x 105mm Bolt 81 M6 x 38mm Screw 58 M10 x 105mm Carriage Bolt 73 M10 x 140mm Bolt 72 M10 x 155mm Bolt 85 O M12 Nylon Locknut 84 QU M12 Nut 97 O M10 Nylon Locknut 76 OL M8 Nylon Locknut 65
16. ned to ensure e For help identifying small parts use the PART that the weight system can be assembled suc IDENTIFICATION CHART in the centre of the cessfully by anyone However it is important to manual realise that the versatile weight system has many parts and that the assembly process will The following tools not included are required take time Most people find that by setting aside for assembly plenty of time assembly will go smoothly e Two adjustable spanners Before beginning assembly carefully read the One rubber mallet following information and instructions One standard screwdriver e Assembly requires two people One Phillips screwdriver E e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing Lubricant such as grease or petroleum jelly materials until assembly is completed and soapy water e Tighten all parts as you assemble them unless Assembly will be more convenient if you have a instructed to do otherwise Socket set a set of open end or closed end span ners or a set of ratchet spanners Before beginning assembly make sure you have read and understood the information in the box above This brief introduction will save you more time than it takes to read it Press two 45mm Square Inner Caps 42 into the ends of the Base 1 Attach four Plastic Feet 53 to the Base 1 with four M4 x 25mm Screws 56 and four M4 Washers 92 Att
17. nt Leg Note that the front of the Front Leg Foot is taller and slants more than the back Press a 40mm x 50mm Inner Cap 41 into the end of the Bench Frame 5 Attach the Bench Frame 5 to the Front Leg 6 with two M10 x 57mm Carriage Bolts 61 and two M10 Nylon Locknuts 76 Do not tighten the Locknuts yet 10 Lubricate the M10 x 80mm Bolt 66 with grease Attach the Bench Frame 5 to the Upright 3 with the Bolt and an M10 Nylon Locknut 76 at the indicated hole Do not overtighten the Locknut the Bench Frame must be able to pivot easily Tighten the Knob 30 into the Upright 3 and the Bench Frame 5 11 Attach the Leg Lever Bumper 55 to the Front Leg 6 with the M4 x 25mm Screw 56 Press two 45mm Square Inner Caps 42 into the ends of the Leg Lever 7 Lubricate an M10 x 70mm Bolt 64 with grease Attach the Leg Lever 7 to the Front Leg 6 with the Bolt and an M10 Nylon Locknut 76 Do not overtighten the Locknut the Leg Lever must be able to pivot easily 12 Lubricate two Small Wheels 47 with grease Slide a Steel Tube 57 into a 32mm Spacer 46 Orient the Wheels as shown in the inset drawing and slide them onto the ends of the Steel Tube Wheel Assembly Attach the wheel assembly to the indicated set of holes in the Seat Carriage 12 with an M8 x 84mm Bolt 60 and an M8 Nylon Locknut 65 Do not overtighten the Locknut the Small Wheels 47 must pivot f
18. on the Backrest Frame 15 into the slot in the Seat Carriage 12 Hold the Backrest vertically over the Seat Carriage and slide the rod into the slot as shown in the inset drawing 17 Locate the Long Cable 80 Slide one end of the Cable through the Swivel Arm 22 as shown in the inset drawing Make sure the Cable is the indicated side of the rod in the Swivel Arm Wrap the Long Cable 80 around a Large Pulley 28 Attach the Pulley and a Arm Pulley Cover 87 to the Swivel Arm 22 with an M10 x 45mm Bolt 2 and an M10 Nylon Locknut 76 18 Wrap the Long Cable 80 under a Large Pulley 28 Attach the Pulley and a pair of Pulley Covers 29 to the Upright 3 with an M10 x 140mm Bolt 72 an M10 Washer 75 and an M10 Nylon Locknut 76 Make sure that the small tabs on the Pulley Covers are in the indicated position 10 19 20 21 22 Wrap the Long Cable 80 over a Large Pulley 28 Attach the Pulley to the Top Frame 9 with an M10 x 70mm Bolt 64 Do not thread a Locknut onto the Bolt yet Thread an M12 Locknut 97 halfway onto the Weight Tube U bracket 38 Tighten the Weight Tube U bracket into the Weight Tube 44 Tighten the M12 Locknut against the Weight Tube Wrap the Long Cable 80 under the Small Pulley 67 in the direction shown Attach the Pulley to the Weight Tube U bracket 38 with an M10 x 45mm Bolt 2 and an M10 Nylon Locknut 76 Wrap the Long C
19. p Weight 6 Press a 45mm Square Inner Cap 42 into the Top Frame 9 Attach the Top Frame 9 to the Top Upright 4 with an M10 x 65mm Bolt 79 an M10 Split Washer 43 and an M10 Large Washer 90 Attach the Top Frame 9 to the Weight Guides 8 with an M10 x 155mm Bolt 85 two M10 Washers 75 and an M10 Nylon Locknut 76 Tighten the two M10 Nylon Locknuts 76 used in step 2 7 Press two 38mm Round Inner Caps 40 into the ends of the Crossbar 10 Attach the two Eyebolts 34 to the Crossbar 10 with two M8 Washers 59 and two M8 Nylon Locknuts 65 Do not overtighten the Locknuts the Eyebolts must be able to rotate freely Attach the Crossbar 10 to the Top Frame 9 with two M10 x 56mm Bolts 70 two M10 Small Washers 91 and two M10 Nylon Locknuts 76 Be sure the Crossbar is attached as shown in the inset drawing If the ends point away from the Top Frame turn the Crossbar around and reattach it Lubricate 86 Pin 8 8 Press two 40mm x 50mm Inner Caps 41 into the ends of the Cross Frame 11 Orient the Cross Frame 11 as shown with the welded tube near the top Attach the Cross Frame to the Upright 3 with two M10 x 105mm Carriage Bolts 73 two M10 Washers 75 and two M10 Nylon Locknuts 76 9 Press a 40mm x 50mm Inner Cap 41 into the top of the Front Leg 6 Press the Front Leg Foot 27 onto the bottom of the Fro
20. reely Repeat with another wheel assembly and an M8 x 82mm Bolt 95 Orient the Seat 13 and the Seat Carriage 12 as shown Attach the Seat to the Seat Carriage with four M6 x 16mm Screws 82 13 Lubricate two Small Wheels 47 with grease Slide a Steel Tube 57 into a 32mm Spacer 46 Orient the Wheels as shown in the inset drawing and slide them onto the ends of the Steel Tube Set the Seat Carriage 12 on the Bench Frame 5 Have one person press the Seat 13 against the Bench Frame Press the wheel assembly tight against the bottom of the Bench Frame and attach it to the lowest set of holes in the Seat Carriage with an M8 x 84mm Bolt 60 and an M8 Nylon Locknut 65 Do not overtighten the Locknut the Small Wheels 47 must pivot freely Slide the Seat Pin 45 through the Seat Carriage 12 and an adjustment hole in the Bench Frame 5 14 Press two 25mm Square Inner Caps 54 into the indicated ends of the Backrest Frame 15 Press the Backrest Cap 16 onto the other end of the Backrest Frame Attach a Plastic Foot 53 to the Backrest Frame with an M4 Washer 92 and an M4 x 25mm Screw 56 Attach a Guard Plate 17 to the inside of the Backrest Frame 15 with two M4 x 10mm Screws 96 Attach the other Guard Plate in the same manner 15 Orient the Backrest 14 as shown Attach the Backrest to the Backrest Frame 15 with four M6 x 38mm Screws 58 and four M6 Washers 77 16 Insert the rod
21. rising yourself with the equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move slowly as you stretch and do not bounce Ease into each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the resistance used and the numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember the key to achiev ing 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 da Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid Shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus 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 A B C D E F
22. through the use of this product BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER FLEX 8960 weight system The weight system offers a selec tion 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 cardiovascular 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 questions after ASSEMBLED DIMENSIONS Height 190 5 cm 75 in Width 101 6 cm 40 in Depth 198 1 cm 78 in Upright Weight Stack Low Pulley Base Plate Leg Press Strap reading this manual please call our Customer Service Department at 08457 089 009 To help us assist you please note the product model number and serial num ber before calling The model number is WEE VSY09230 The 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 High Pulley Lat Bar Low Pulley Backrest Seat Leg Lever Ankle Strap ASSEMBLY i e As you assemble the weight system make sure Make Things Easier for Yourself all parts are oriented as shown in the drawings Everything in this manual is desig
23. tment hole in the Bench Frame with the Seat Pin For some exercises the Seat Carriage 12 must be able to roll freely on the Bench Frame 5 To allow this to happen remove the Seat Pin 45 from the Seat Carriage LOCKING THE WEIGHT STACK To prevent unapproved use of the weight system insert the Locking Pin 37 into the indicated hole in one of the Weight Guides 8 Secure the Locking Pin with the Lock 74 Remove the Lock 74 and the Locking Pin 37 to use the weight system 14 ATTACHING THE ACCESSORIES To use the Lat Bar 19 first attach the high pulleys to the weight system see ATTACHING THE HIGH PUL LEYS on page 14 Then attach the Lat Harnesses 88 to the Short Cables 33 with two Cable Clips 51 The Handles not shown can be attached to the Short Cables 33 in the same manner The Handles not shown the Ankle Strap not shown or the Leg Press Strap not shown can be attached to the Long Cable not shown in a similar manner ADJUSTING THE BACKREST The Backrest 14 can be used in a level position or one of three inclined positions To use the Backrest in a level position secure the Seat Carriage 12 to the adjustment hole in the Bench Frame 5 closest to the Front Leg 6 see ADJUSTING THE SEAT on page 14 To use the Backrest in an inclined position secure the Seat Carriage to one of the other three adjustment holes in the Bench Frame Rest the Backrest against the Upright
24. to the cables and pul leys the actual amount of resistance at each exercise station will vary from the weight setting Refer to the WEIGHT RESISTANCE CHART below to find the actual amount of resistance at each station WEIGHT RESISTANCE CHART The chart below shows the approximate weight resistance at each exercise station Top refers to the 6 lb top weight The other numbers refer to the 12 5 Ib weight plates Note The actual resistance at each station may vary due to differences in individual weight plates as well as friction between the cables pulleys and weight guides Note 1 kg 2 2 pounds WEIGHT HIGH PULLEY LOW PULLEY LEG LEVER Ibs lbs lbs o 1 2 3 4 5 6 7 8 9 16 CABLE DIAGRAM The cable diagram shows the proper routing of the Long Cable 80 Use the diagram to make sure that the cable and the pulley covers have been assembled correctly If the cable has not been correctly routed the weight system will not function properly and damage may occur The numbers show the correct route for the cable Make sure that the cable traps do not touch or bind the cable Long Cable 80 17 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 exercis
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