Weider WESY4998 User's Manual
Contents
1. 25 EXPLODED DRAWING A Model No WESY4998 0 R1008A EXPLODED DRAWING B Model No WESY4998 0 R1008A 64 l n y 27 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions Parts and labor are warranted for ninety 90 days from the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to repairing or replacing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be preauthorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For replacement parts shipped while the product is under warranty the cust2. hook the Pulley Housings 32 to the hook in the center of the Base 1 Attach the end of the Extension Cable 31 without the ball to the end of the Press Arm Cable 30 with two Cable Clips 37 See the inset drawing C To use the squat bar not shown hook the Pulley Housings 32 to the hooks on the sides of the Base 1 Note To use the squat bar you must first remove the seat frame from the upright see ADJUSTING THE SEAT FRAME HEIGHT on page 18 Remove the Pulley Housings 32 when not in use ATTACHING THE HANDLES To attach a Handle 33 first attach the pulley housings to the weight system see ATTACHING THE PULLEY HOUSINGS above Then attach the Handle to an Extension Cable 31 with a Cable Clip 37 The Handles can be attached to the Press Arm Cable 30 in the same way The Ankle Strap not shown or Squat Bar not shown can be attached to an Extension Cable 31 in the same way For some exercises an Extension Strap not shown should be attached between the Extension Cable and the accessory with two Cable Clips 37 17 ADJUSTING THE SEAT FRAME HEIGHT To adjust the height of the Seat Frame 6 or to remove it for exercising with the squat bar unhook the Seat Frame from the indicated brackets on the Upright 3 Hook it onto the other bracket or set it aside ATTACHING THE CURL PAD To use the Curl Pad 87 first remove the 51mm Round Inner Cap 41 from the Seat Frame 6 The
3. two ways by changing the amount of resistance used by changing the number of repetitions or sets per formed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions The proper amount of resistance for each exercise depends upon the individual user You must gauge your limits and select the amount of resistance that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of resistance Toning You can tone your muscles by 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 follows Plan strength training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exerci
4. level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around the weight system to mount dismount and use the weight system Inspect and properly tighten all parts regular ly Replace any worn parts immediately Keep children under age 12 and pets away from the weight system at all times Keep hands and feet away from moving parts 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 Replace all cables at least every two years Always wear athletic shoes for foot protec tion while exercising 10 11 12 13 14 15 16 17 18 Always stand on the base plate when per forming an exercise that could cause the weight system to tip The weight system is designed to support a maximum user weight of 300 Ibs 136 kg The weight system is designed to be used only with the included weight Do not use the weight system with dumbbells or any other type of weight to increase the resistance Always move the seat frame out of the way when performing squat exercises Never release the ankle strap leg lever squat bar leg press curl bar or handles while weights are raised the weights will fall with great force Do not use the weight system with the top weight pinned in an elevated position Always secure the weight stack wi
5. make sure all parts are oriented as shown in the drawings Tighten all parts as you assemble them unless instructed to do otherwise Assembly requires the following tools the included hex key s two adjustable wrenches one rubber mallet one standard screwdriver one Phillips screwdriver E 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 2 Press the 110mm Round Inner Cap 42 into the Upright 3 Set the Upright 3 on the Base 1 Have a sec ond person hold the Upright until this step is com pleted Attach the Upright 3 to the Base 1 with three M8 x 45mm Bolts 57 three M8 Locknuts 74 and four M10 x 25mm Screws 58 3 Attach the Base Plate 2 to the Base 1 with four M4 x 40mm Screws 46 and two M4 x 64mm Screws 81 4 Insert the Weight Selector 11 into a Weight 17 Make sure that the side of the Weight Selector with the dimpled holes is facing the indicated slot in the Weight Make sure that the indicat ed slot in the Weight is oriented as shown Center the Roll Pin 54 in the indicated hole in the Weight Selector Note The Roll Pin must be below the Weight Orient the two Weight Guides 10 with the indi cated holes closer to the bottom see the inset drawing Insert the two Weight Guides 10 into the holes in the Base 1 Attach the Weight Guides with two M8 x 115mm Bolt
6. 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 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 22 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 P Q R S T U V W X EXERCISE LOG Make copies of this page and use the copies to schedu
7. Attach the Arm Pad Base and the Arm Pad to the Frame with two M6 x 73mm Screws 103 and two M6 Washers 78 Repeat this step on the other side of the VKR Frame 82 15 28 Attach the Curl Pad 87 and the Curl Pad Base 86 to the Curl Post 85 with two M6 x 25mm Screws 60 29 Make sure that all parts have been properly tightened before the weight system is used 16 ADJUSTMENT This section explains how to adjust the weight system See the EXERCISE GUIDELINES on page 21 for important information about how to get the most benefit from your exercise program Also refer to the accom panying exercise guide to see the correct form for several exercises Make sure that all parts are properly tightened each time the weight system is used Replace any worn parts immediately The weight system can be cleaned with a damp cloth and a mild non abrasive detergent do not use solvents to clean the weight system ATTACHING THE PULLEY HOUSINGS To use a high pulley slide the hook on the Pulley Housing 32 onto an Eyehook 66 on the Top Frame 4 Attach the end of the Extension Cable 31 without the ball to the end of the Press Arm Cable 30 with a Cable Clip 37 Attach the other Pulley Housing in the same way See the inset drawing A To use the leg lever not shown hook the Pulley Housings 32 to the hooks on the Upright 3 See the inset drawing B To use the curl bar not shown
8. Bushing Lock Lock Pin Roll Pin Weight Pin 25mm Round Inner Cap Key No Qty 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 ON NAN NONZOAO I N PATTI AANT ANNA NN NNWONNMN R1008A Description M8 x 45mm Bolt M10 x 25mm Screw M8 x 76mm Carriage Bolt M6 x 25mm Screw M10 x 53mm Button Bolt M10 x 48mm Bolt 51mm Thin Round Inner Cap M8 x 89mm Bolt M10 x 45mm Bolt Eyehook M10 x 71mm Bolt M6 x 87mm Screw M4 x 5mm Screw M4 x 16mm Screw M10 Washer M8 Washer M10 Locknut M8 Locknut M10 x 64mm Button Bolt M8 x 115mm Bolt M5 x 15mm Screw M6 Washer M6 x 140mm Screw M10 x 50mm Button Bolt M4 x 64mm Screw VKR Frame Arm Pad Base Arm Pad Curl Post Curl Pad Base Curl Pad Backrest Base Headrest Base Headrest Seat Base Large VKR Cap Arm Pad Bushing 32mm Round Inner Cap VKR Bumper Pull up Handle M10 x 80mm Button Bolt M10 Split Washer M10 x 168mm Button Bolt Curl Knob VKR Pin 32mm Thin Round Inner Cap M6 x 73mm Screw Curl Bar 64mm Round Outer Cap Squat Bar Hook Chain Arm Bushing User s Manual Exercise Guide Hex Key Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated
9. ENT This drawing shows the location s of the warning decal s If a decal is missing AWARNING or illegible call the telephone number e Misuse of this on the front cover of this manual and machine may request a free replacement decal result in serious injury Apply the decal in the location shown Read user s manual ior t d foll Note The decal s may not be shown at a actual size instructions e Do not allow children on or around machine Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on the weight system before using the weight system ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 Before beginning any exercise program con sult your physician This is especially impor tant for persons over the age of 35 or per sons with pre existing health problems 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 Keep the weight system indoors away from moisture and dust Place the weight system on a
10. GHT on page 18 Then attach the pulley hous ings to the upright see ATTACHING THE PULLEY HOUSINGS on page 17 Finally attach the Extension Cables 31 to the Chain 107 with two Cable Clips 37 and attach the Chain to the Leg Lever with anoth er Cable Clip Note For less resistance the Leg Lever can be used with only one Extension Cable attached to it 19 CABLE DIAGRAM The cable diagram shows the proper routing of the Press Arm Cable 30 Use the diagram to Press Arm Cable 30 make sure that the Cable has been assembled correctly If the Cable has not been correctly routed the weight system will not function prop erly and damage may occur The numbers show the correct route for the Cable WEIGHT RESISTANCE CHART The chart below shows the approximate weight resistance for the 12 5 lb weights The weight resistance shown is for each arm Note The actual weight resistance at each station may vary due to differences in individ ual weights as well as friction between the cables pulleys and weight guides 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
11. Height 6 ft 10 in 208 cm Width 8 ft 9 in 267 cm Depth 7 ft 10 in 239 cm VKR Frame Shroud Left Side Swivel Arm Weight Stack Weight Pin Note The terms right side and left side are determined relative to a person sitting on the bench they do not correspond to right and left on the drawings in the manual PART IDENTIFICATION CHART 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 center of this manual Note Some small parts may have been preattached If a part is not in the hardware kit check to see if it has been preattached i M10 x 53mm Button Bolt 61 M10 x 25mm Screw 58 M10 x 50mm Button Bolt 80 eg M6 x 25mm Screw 60 M10 x 48mm Bolt 62 M4 x 64mm Screw 81 M10 x 64mm Button Bolt 75 M10 x 45mm Bolt 65 M4 x 16mm Screw 70 A M10 x 71mm Bolt 67 M8 x 45mm Bolt 57 M4 x 5mm Screw 69 CO M6 x 73mm Screw 103 M4 x 40mm Screw 46 M10 Locknut 73 M8 Locknut 74 M10 Washer 71 M8 Washer 72 M10 Split Washer 98 M8 x 76mm Carriage Bolt 59 M10 x 80mm Bu
12. M8 Washers 72 two 25mm Spacers 47 and two M8 Locknuts 74 Do not tighten the Locknuts yet Attach the Top Frame 4 to the Upright 3 with four M10 x 25mm Screws 58 Do not tighten the Screws yet Attach the Top Cover 15 to the Shroud 13 and Top Frame 4 with two M4 x 16mm Screws 70 Tighten the two M8 Locknuts 74 and the four M10 x 25mm Screws 58 Slide a Pull up Cap 39 onto a Pull up Handle 96 Insert the Pull up Handle into the Top Frame 4 and press the Pull up Cap onto the Top Frame Attach the Pull up Handle 96 to the Top Frame 4 with two M10 x 80mm Button Bolts 97 two M10 Washers 71 two M10 Split Washers 98 and two M10 Locknuts 73 Repeat this step with the other Pull up Handle 96 Attach an Eyehook 66 to the Top Frame 4 with an M8 Washer 72 and an M8 Locknut 74 Do not overtighten the Locknut the Eyehook must rotate freely Repeat this step with the other Eyehook 66 10 11 12 13 Attach the Press Arm 8 without the wire to the Upright 3 with four M10 x 25mm Screws 58 Remove the M4 x 5mm Screw 69 and the Swivel Arm 16 Route the Press Arm Cable 30 through the Swivel Arm and the Press Arm 8 as shown Reattach the Swivel Arm 16 to the Press Arm 8 with the M4 x 5mm Screw 69 Attach a V pulley 22 to a Swivel Arm 16 with an M10 x 64mm Button Bolt 75 two M10 Wa
13. WEIDERCLUB 8980 VW Serial No _ USER S MANUAL Write the serial number in the space above for future reference www weiderfitness com Serial Number Decal under seat QUESTIONS As a manufacturer we are com mitted to providing complete cus tomer satisfaction If you have questions or if parts are missing DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the product model number and serial number see the drawing above before contacting us CALL TOLL FREE 1 877 992 5999 Mon Fri 6 a m 6 p m MT Sat 8 a m 4 p m MT ON THE WEB www weiderservice com A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference ifit com TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS ocios bere end oe Bre nae Seale ee be Sa ee EEE date eat 3 BEFORE YOU BEGIN rile a a ents dot a ap a ag eae cg ee eta 4 PART IDENTIFICATION CHART 5 ASSEMBLY Lia era 6 ADJUSTMENT iii i e RE E ET RE cane 17 CABLE DIAGRAM 3 420422044404 parra ER aaa it 20 WEIGHT RESISTANCE CHART iridata na A i Roi po ia e Re 20 EXERCISE GUIDELINES RETE E E RAI ede owed 21 PART LIST ani farai E A AR A ARA ei a dae 25 EXPLODED DRAWING si ip edad A AA E 26 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY c ca tee ae hao Pea ei dee a eden Oecd ea Back Cover WARNING DECAL PLACEM
14. e Weight Selector Make sure that the Cable Trap is oriented to hold the Cable in the groove of the Pulley Wrap the Press Arm Cable 30 over a 3 1 2 Pulley 24 Attach the Pulley and a Cable Trap 28 to the Top Frame 4 with an M10 x 45mm Bolt 65 and an M10 Locknut 73 Make sure that the Cable Trap is oriented to hold the Cable in the groove of the Pulley 12 18 19 20 Route the Press Arm Cable 30 through the Top Cover 15 Wrap the Press Arm Cable 30 over a 3 1 2 Pulley 24 Attach the Pulley and a Cable Trap 28 to the Top Frame 4 with an M10 x 45mm Bolt 65 and an M10 Locknut 73 Make sure that the Cable Trap is oriented to hold the Cable in the groove of the Pulley Attach the Press Arm 8 with the wire to the Upright 3 with four M10 x 25mm Screws 58 Remove the M4 x 5mm Screw 69 and the Swivel Arm 16 Using the wire that is inserted into the Press Arm 8 route the Press Arm Cable 30 through the Press Arm as shown Then route the Cable through the Swivel Arm 16 Reattach the Swivel Arm 16 to the Press Arm 8 with the M4 x 5mm Screw 69 Attach a 2 3 4 Pulley 23 to the right Press Arm 8 with an M10 x 53mm Button Bolt 61 two M10 Washers 71 two 5mm Spacers 25 two Guards 27 and an M10 Locknut 73 See the inset drawing Orient the Guards and Pulley as shown Make sure that the Press Arm Cable 30 is in the groove of t
15. e 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 way will leave you feel ing exhausted On the exercise guide accompanying this manual you will find photographs showing the cor rect form for several exercises and a list of the mus cles affected See the muscle chart on the next page to find the names of the muscles Perform the repetitions in each set smoothly and with out pausing The exertion stage of each repetition should last about half as long as the return stage Proper breathing is important exhale during the exer tion stage of each repetition and inhale during the return stroke Never hold your breath Rest for a short period of time after each set as fol lows Rest for three minutes after each set for a muscle building workout Rest for one minute after each set for a toning work out Rest for 30 seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise COOLING DOWN End each workout with
16. he Pulley 13 21 Make sure that the Press Arm Cable 30 is routed under the indicated welded rods Attach a V pulley 22 to the Swivel Arm 16 with an M10 x 64mm Button Bolt 75 two M10 Washers 71 two 5mm Spacers 25 and an M10 Locknut 73 22 Attach the Backrest 18 and the Backrest Base 88 to the Upright 3 with the two M6 x 25mm Screws 60 and the indicated M6 x 140mm Screw 79 23 Attach the Headrest 90 and the Headrest Base 89 to the Upright 3 with the two indicated M6 x 140mm Screws 79 24 Attach the Seat 19 and the Seat Base 91 to the Seat Frame 6 with two M6 x 25mm Screws 60 an M6 x 87mm Screw 68 and an M6 Washer 78 Hook the Seat Frame 6 onto the Upright 3 at the indicated location 14 25 Attach the Bumper 49 to the Leg Lever 7 with an M4 x 16mm Screw 70 Apply grease to an M10 x 71mm Bolt 67 Attach the Leg Lever 7 to the Seat Frame 6 with the Bolt and an M10 Locknut 73 Do not overtight en the Bolt the Leg Lever must be able to pivot easily 26 Slide two Foam Pads 21 onto the tubes on the Seat Frame 6 Insert a Pad Tube 20 into the hole in the Leg Lever 7 Slide two Foam Pads 21 onto the Pad Tube 27 Slide an Arm Pad Base 83 and an Arm Pad 84 onto the VKR Frame 82
17. le and record your strength and aerobic workouts Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life Strength Date Exercise A Reps Exercise Aerobic Date Exercise Time Distance Speed e OOO Strength Date Exercise Reps Exercise Aerobic Date Exercise Time Distance Speed PE AL Strength Date Id Exercise E Reps Exercise Aerobic i e e e uu uu zu ny LL LI 23 NOTES 24 PART LIST Model No WESY4998 0 Key No Qty O0DONDUISINA Ni 444AN4 NNAS4NN4NANNO NNNNSAUANOGFGANDAAA NE FA A ANA N e e e Description Base Base Plate Upright Top Frame Rear Stabilizer Seat Frame Leg Lever Press Arm Squat Bar Weight Guide Weight Selector Weight Selector Bumper Shroud Bottom Cover Top Cover Swivel Arm Weight Backrest Seat Pad Tube Foam Pad V pulley 2 3 4 Pulley 3 1 2 Pulley 5mm Spacer Half Guard Guard Cable Trap Pulley Cover Press Arm Cable Extension Cable Pulley Housing Handle Extension Strap Squat Bar Pad Ankle Strap Cable Clip Base Cap Pull up Cap 19mm Round Inner Cap 51mm Round Inner Cap 110mm Round Inner Cap Press Arm Cap 32mm Thick Round Inner Cap 51mm x 76mm Inner Cap M4 x 40mm Screw 25mm Spacer 38mm Spacer Bumper Weight Bumper Swivel Arm
18. n secure the Curl Post 85 inside the Seat Frame with the Curl Knob 100 When the Curl Pad 87 is not being used reinsert the 51mm Round Inner Cap 41 into the Seat Frame 6 ATTACHING THE CURL BAR To use the Curl Bar 104 first attach the curl pad to the seat frame see ATTACHING THE CURL PAD above Then with the pulley housings attached to the base see ATTACHING THE PULLEY HOUSINGS on page 17 attach the Extension Cables 31 to the Leg Lever 7 with Cable Clips 37 Finally attach the Curl Bar to the Leg Lever 18 ADJUSTING THE VKR FRAME To adjust the VKR Frame 82 remove the VKR Pin 101 from the Frame and the Upright 3 Move the Frame down to use the Frame to exercise or up to the stored position Reengage the VKR Pin into the Frame and the Upright CHANGING THE WEIGHT SETTING To change the setting of the weight stack insert the Weight Pin 55 under the desired Weight 17 Insert the Weight Pin until the bent end touches the weight stack and then turn the bent end downward See the WEIGHT RESISTANCE CHART on page 20 for the resistance for each station LOCKING THE WEIGHT STACK To lock the weight stack insert the Lock Pin 53 into the indicated hole in a Weight Guide 10 Insert the Lock 52 through the hole in the Weight Pin and close the Lock ATTACHING THE LEG LEVER To use the Leg Lever 7 first attach the seat to the weight system see ADJUSTING THE SEAT FRAME HEI
19. omer will be responsible for a minimal handling charge For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to any damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center products used for commercial or rental purposes or products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limita tion of incidental 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 are limited in their 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 that va
20. ry from state to state ICON Health amp Fitness Inc 1500 S 1000 W Logan UT 84321 9813 Part No 273512 R1008A Printed in China 2008 ICON IP Inc
21. s 76 four M8 Washers 72 two 38mm Spacers 48 and two M8 Locknuts 74 Slide the two Weight Bumpers 50 onto the Weight Guides 10 Next slide eleven Weights 17 one at a time onto the Weight Guides Make sure that the indicated slot in each Weight is oriented as shown Then slide the Weight Selector 11 and Weight 17 onto the Weight Guides 6 Slide three M6 Washers 78 onto three M6 x 140mm Screws 79 and insert the Screws into the Upright 3 through the indicated holes Orient the VKR Bumper 95 with the wide end on top Attach the VKR Bumper to the Upright 3 with two M4 x 16mm Screws 70 Attach the VKR Pin 101 to the Upright 3 with an M4 x 16mm Screw 70 Set the Shroud 13 onto the Base 1 Attach the Bottom Cover 14 and the Shroud to the Base with two M4 x 16mm Screws 70 7 Grease the M10 x 168mm Button Bolt 99 Attach the VKR Frame 82 to the Upright 3 with the Button Bolt and an M10 Locknut 73 Do not overtighten the Locknut the VKR Frame must pivot easily Engage the VKR Pin 101 into the VKR Frame 82 and the Upright 3 Grease 99 8 10 Slide the Top Frame 4 onto the Weight Guides 10 Attach the Top Frame to the Weight Guides with two M8 x 89mm Bolts 64 four
22. se such as running on a treadmill or riding on an elliptical exer ciser or exercise cycle 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 21 The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the appropriate length of time for each workout and the numbers of repetitions and sets to complete is an individual matter Avoid overdoing it during the first few months of your exercise program Progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness while exercising stop immediately and cool down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important fac tors 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 emphasizing areas that you want to develop most To give balance and variety to your workouts vary the exercises from workout to workout Schedul
23. shers 71 two 5mm Spacers 25 and an M10 Locknut 73 Make sure that the Press Arm Cable 30 is routed under the indicated welded rods Attach a 2 3 4 Pulley 23 to the left Press Arm 8 with an M10 x 53mm Button Bolt 61 two M10 Washers 71 two 5mm Spacers 25 two Guards 27 and an M10 Locknut 73 See the inset drawing Orient the Guards and the Pulley as shown Make sure that the Press Arm Cable 30 is in the groove of the Pulley 11 14 Wrap the Press Arm Cable 30 over a 3 1 2 15 16 17 Pulley 24 and route the Cable through the Top Cover 15 as shown Attach the 3 1 2 Pulley 24 and a Cable Trap 28 to the Top Frame 4 with an M10 x 45mm Bolt 65 and an M10 Locknut 73 Make sure that the Cable Trap is oriented to hold the Press Arm Cable 30 in the groove of the Pulley Wrap the Press Arm Cable 30 over a 3 1 2 Pulley 24 Attach the Pulley and a Cable Trap 28 to the Top Frame 4 with an M10 x 45mm Bolt 65 and an M10 Locknut 73 Make sure that the Cable Trap is oriented to hold the Cable in the groove of the Pulley Wrap the Press Arm Cable 30 under a 3 1 2 Pulley 24 Attach the Pulley a Cable Trap 28 and two Half Guards 26 to the Weight Selector 11 with an M10 x 48mm Bolt 62 and an M10 Locknut 73 at the indicated hole Make sure that the Half Guards are oriented as shown and are on the outside of th
24. th the lock pin and lock after exercising to prevent unau thorized use of the weight system see LOCKING THE WEIGHT STACK on page 19 If you feel pain or dizziness while exercising stop immediately and begin cooling down Use the weight system only as described in this manual BEFORE YOU BEGIN Thank you for selecting the versatile WEIDER CLUB 8980 W weight system The weight system 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 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 reading this manual please see the front cover of this Pull up Handle Pulley Housing Handle Right Side Backrest Curl Pad Seat Leg Lever manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the weight sys tem at www weiderservice com registration Before reading further please review the drawing below and familiarize yourself with the parts that are labeled ASSEMBLED DIMENSIONS
25. tton Bolt 97 M6 x 87mm Screw 68 M8 x 89mm Bolt 64 CL Ed 7 y M8 x 115mm Bolt 76 O M6 Washer 78 M6 x 140mm Screw 79 M10 x 168mm Button Bolt 99 a ELA ASSEMBLY Make Assembly Easier Everything in this manual is designed to ensure that the weight system can be assembled suc cessfully by almost anyone By setting aside plenty of time assembly will go smoothly Before beginning assembly carefully read the following information and instructions e To hire an authorized service technician to assemble the weight system in your home call 1 800 445 2480 Assembly requires two persons Because of its weight and size the weight sys tem should be assembled in the location where it will be used Make sure that there is enough clearance to walk around the weight system as you assemble it Place all parts of the weight system in a cleared area and remove the packing materials Do not Before beginning assembly make sure that you understand the information in the box above Attach the Rear Stabilizer 5 to the Base 1 with two M8 x 76mm Carriage Bolts 59 and two M8 Locknuts 74 See the inset drawing Press the two Base Caps 38 onto the Base 1 dispose of the packing materials until assembly is completed For help identifying small parts use the PART IDENTIFICATION CHART on page 5 As you assemble the weight system
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