Weider WESY3924.4 User Manual

Download

Page 1

ModelNo.WESY3924.4 SedalNo.

WritetheseriaUnumberinthe spaceabove for reference,

SeriaUNumber DecaU(under seat)

As a manufacturer, we are com- mitted to providing complete

customer satisfaction, if you have questions, or if a part is damaged or missing, PLEASE

CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY.

CALL TOLL-FREE:

1-877-992-5999

Mon.=Fd., 6 a.m.=6 p.m. MST ON THE WEB:

www.weiderservice.com

Read aH precautions and instruc- tions in this manuaJ before using this equipment. Save this manuo

aJfor future reference.

www°weiderfitness°com

new products, prizes,

fitness tips, and much more!

Page 2

TABLE OF CONTENTS

WARNING DECAL PLACEMENT ............................................................. 2

iMPORTANT PRECAUTIONS ................................................................ 3

BEFORE YOU BEGIN ...................................................................... 4

ASSEMBLY ............................................................................... 5

ADJUSTMENTS .......................................................................... 13

CABLE DIAGRAM ......................................................................... 16

EXERCISE GUiDELiNES .................................................................. 17

ORDERING REPLACEMENT PARTS .................................................. Back Cover

LiMiTED WARRANTY .............................................................. Back Cover

Note: A PART iDENTiFiCATiON CHART and a PART LIST/EXPLODED DRAWING are attached in the center of this manual, Remove the PART iDENTiFiCATiON CHART and PART LIST/EXPLODED DRAWING before begin-

ning assembly,

WARNING DECAL PLACEMENT

The decaJs shown here have been

placed on the resistance system. If a decaJ is missing or illegible, please call the toll-free teJephone number on the

front cover of this manual and order a free replacement decal Apply the decaJ

in the location shown.

:eep hands and r!gers dear of

_s area.

WELDER is a registered trademark of iCON IP, Inc,

Misuse of this product may resdt in serious injury.

• Read user's manual and fomlowaHwarnings and operating instructions prior to use.

Do not albw cHdren on or around machine.

• Replace mabeRif damaged, ilbgible, or removed.

Page 3

iMPORTANT PRECAUTIONS

, WARNING: Toreducetheriskofee,ousinjury,readthefo,owing mportantprecautions

before using the resistance system.

1. Read all instructions in this manual and all 11. warnings on the resi stance system before

using the resistance system. Use the resist- ance system only as described in this manual. 12.

2. It is the responsibility of the owner to ensure that aH users of the resistance system are adequately informed of all precautions.

3. The resistance system is intended for home use only. Do not use the resistance system in any commercial renteL or institutional setting.

4. Keep the resistance system indoors, away from moisture and dust. Place the resistance with any other type of resistance. system on a mevelsurface, with a mat beneath it to protect the fJoor or carpet. Make t 4. When adding resistance, both ends of the sure that there is enough clearance around resistance bars must rest under the two "U'- the resistance system to mount, dismount, channeJs. Add and remove resistance bars and use the resistance system, from the '°U'-channele one resistance bar at

5. inspect and properly tighten all parts reguJar- ly. Fteplace any worn parts immediately. 15. Keep clear of the area around the "U'ochan-

6. Keep children under 12 and pets away from

the resistance system at all times.

7. Keep hands and feet away from moving parts.

8. Always wear athletic shoes for foot protec° tion while exercising.

g. The top frame is not designed to be used for

puHoup exercises. Do not hang on the top frame.

10. Always disconnect the lat bar from the short cabJee when performing an exercise that does not require it.

The resistance system is designed to sup- port a maximum user weight of 300 pounds.

Pull on the low pulley cabJe only while sitting on the bench or standing on the base pJate. Pull on the high pulley cables only whiJe 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 pJate.

13. The resistance system is designed to be used with the included resistance, and the resistance incJuded with a MAX by WELDER_° Max Pack. Do not use the resistance system

a time.

nels while the resistance system is in use. Do not add or remove resistance bars from

the "U'-channels while the end of the long cabJe is pulled out.

!6.

Make sure that the cabJes remain on the puJ- Jeye at aH 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.

17. If you feel pain or dizziness while exercising, stop immediately and begin cooling down.

At kWARNING: Beforebeginningthieoranyexere eeprogram,consultyou,phyeieian.This

is especially important for persons over the age of 35 or persons with pre-existing health problems. Read all instructions before using. ICON assumes no responsibility for personal injury or property

damage sustained by or through the use of this product.

Page 4

BEFORE YOU Bm=GmN

Thank you for selecting the innovative MAX by WELDER®XP400 resistance system, The resistance system offers a selection of stations designed to devel- op 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 resistance system will help you to achieve the spe- cific results you want,

For your benefit, read this manual carefully before using the resistance system, if you have questions after reading this manual, see the front cover of this

ASSEMBLED DiMENSiONS: Height: 82 in, / 208 cm

Width: 64in_ / 163cm Depth: 80 in, / 203 cm

manual, The model number is WESY3924,4, The serial number can be found on a decal attached to the resist°

anee system (see the front cover of this manual for the location of the decal),

To avoid a registration fee for any service needed under warranty, you must register the resistance system at www.weidereervice.com/regietration.

Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled,

Top Frame

Lat Tower

High Pulley

Resistance

Bars

Upright

Storage Knob

Backrest

Seat

Leg Lever

U'-Channel

Foot Hate

Low Pulley

Base Hate

Seat Knob

Lat Bar

Page 5

Make Things Easier for Yourself

• Tighten all parts as you assemble them, unless instructed to do otherwise,

This manual is designed to ensure that the resist-

ance system can be assembled successfully by most peopb, However, it is important to realize that the versatile resistance system has many parts and that the assembly process wiii take time, Most people find that by setting aside plenty of time. assembly wiUigo smoothly

Before beginning assembly, carefully read the following information and instructions:

Assembly requires two persons, Place all parts in a cleared area and remove the

packing materials, Do not dispose of the packing materials until assembly is completed,

• For help identifying sma//parts, use the PART iDENTIFICATION CHART. Note: Some small

parts may have been pre-attached for shipping, if a part is not in the parts bag, check to see if it

has been pre-attached,

As you assemble the resistance system, make sure all parts are oriented as shown in the draw-

ings,

The included AHen wrenches _ and the follow- ing tools (not incJuded) are required for assem-

bly: * Two adjustable wrenches

One rubber mallet

• One standard screwdriver __

* One Phillips screwdriver

Lubricant, such as grease or petroleum jelly, and soapy water.

Assembly wiii be more convenient if you have a socket set, a set of open-end or closed-end

wrenches, or a set of ratchet wrenches,

Before beginning assembly, make sure that

you have read and understand the informao tion in the bo× abovel

Attach two Plastic Feet (53) and two Large Plastic Feet (9) to the Base (1) with four M4 x 16mm

Screws (62),

Attach the Upright (3) to the Base (1) with two MIO x 66mm Carriage Bolts (83), two MIO x 72mm Bolts (64), and four MIO Nylon Locknuts

(76) as shown. Note: This step witt be easier if the Upright and Base are tipped on their

sides.

iiii'

Page 6

Attacha WheeU(31)totheoutsideoftheBase(1) withanMIOx78mmBoUt(81),threeMIO

Washers(75),andanMIONyUonLocknut(76). DonotovertightentheLocknut;theWheel

mustbeableto turn easily.

Attach the other Wheel (not shown} in the same manner.

Orient the Cross Tube (11) as shown, with the weUdedtubes at the bottom. Attach the Cross

Tube and the Foot Hate (23) to the Upright (3) with two MIO x 140mm Carriage BoUts(73), two

MIO Washers (75), and two MIO Nuts (47). Do not insert a bolt into the upper hoJe in the

Foot Plate yet.

76 75

75 47

ied

Tube

Press the Front Leg Foot (27) onto the bottom of the Front Leg (6). Note that the front of the Front Leg Foot is taller than the back.

Attach the Bench Rail (5), with the hook on the bottom, to the Front Leg (6) with two MIO x

53mm Carriage BoUts(61) and two MIO NyUon Locknuts (76).

Lubricate the MIO x 103mm BoUt(66) with

grease. Attach the Bench Rail (5) to the Upright (3) with the BoUtand an MIO NyUonLocknut (76). Do not overtighten the Locknut; the Bench Rail must be able to pivot easily.

Tighten the Storage Knob (30) into the Upright (3) and the Bench Rail (5).

Hook

Front

Insert the bolt 76

through this hole "\,

Lubricate

Page 7

Attach the Lat Tower (4) to the Upright (3) with

6, 6

four MIO x 25mm Button Head Screws (87), and four MIO Lock Washers (68),

Attach the Name Hate (89) to the Lat Tower (4) with two M4 x 16mm Screws (62),

Attach two EyeboUts(34) to the Top Frame (10) with two M8 Washers (59) and two M8 NyUon Locknuts (65), Do not overtighten the Locknuts; the Eyeboits must be able to rotate freely,

65 _\ 75

Attach the Top Frame (10) to the Lat Tower (4) with two MIO x 65mm Button Head Screws (70), two MIO Washers (75), and the Top Frame Cover (93), Make sure that the Eyebolts (34) are ori- ented as shown in the inset drawing. If they are not, turn the Top Frame around and reat-

tach it.

Attach the Leg Lever Bumper (55) to the Front Leg (6) with an M4 x 19mm Screw (77),

Lubricate an MIO x 68mm BoUt(56) with grease, Orient the Leg Lever (7) with the sUoton the side shown, Attach the Leg Lever to the Front Leg (6) with the BoUtand an MIO NyUonLocknut (76), Do not overtighten the Locknut; the Leg Lever must be able to pivot easily.

Side View

Lubricate

56.

Page 8

Attach two 8mm MetaUSpacers (91), a 60mm

9, 9

MetaUSpacer (39), and two Bearing WheeUs (46) to one end of the Seat Carriage (12) with an M8 x

104mm Button Head BoUt(60) and an M8 NyUon Locknut (65) as shown, Make sure that the parts

are oriented as shown in the inset drawing; the Seat Knob (not shown} wHJ not engage the

Bench Rail (not shown} if they are incorrectly oriented. Do not overtighten the Locknut; the

Bearing Wheels must be able to roll easily.

Attach two Bearing Wheels (not shown} to the other end of the Seat Carriage (!2) in the

same manner.

91 _

Side

set of wheels

here

second

10, Attach the Seat Knob (45) to the Seat Carriage

(12) with two M6 x 13mm BoUts(92) and two M6 NyUonLocknuts (69), Make sure that the slot in

the Knob is aligned with the slot in the Seat Carriage, as shown.

Orient the Seat (13) and the Seat Carriage (12) as shown, Attach the Seat to the Seat Carriage

with four 1/4" x 16mm Screws (82),

11, Pull out the Seat Knob (45) as far as it wHUgo, and

set the Seat Carriage (12) on the Bench Rail (5),

LooseUyattach two 8mm Metal Spacers (91), a 60mm Metal Spacer (39), and two Bearing Wheels (46) to the center holes in the Seat Carriage (12) with two M8 Flange Nuts (19) and the M8 x 114mm Axle (57), Make sure that the serrated edge of the Flange Nuts are against the Seat Carriage.

While a second person presses down on the Seat (13), hold the wheel assembly firmly against the bottom of the Bench Rail (5) and properly tighten the M8 Flange Nuts (19), Make sure that three threads are extending past the Nut, and that the wide sides of aH six WheeJs (46) are pressed against the Bench Rail.

Engage the Seat Knob (45) into an adjustment hole in the Bench Rail (5),

12_

19 13

.i139

Adjustment Hole

Side

Slots

39 46

Page 9

12, Attach a PUasticFoot (53) to the Backrest Frame

(15) with an M4 x 16mm Screw (62),

Attach the two Guard Hates (17) to the inside of the Backrest Frame (15) with four M4 x 16mm

Screws (62),

13, Orient the Backrest (14) as shown, Attach the

Backrest to the Backrest Frame (15) with four 1/4" x 45mm Screws (58),

Unsertthe rod on the Backrest Frame (15) into the sUotin the Seat Carriage (12), HoJd the Backrest Frame vertically over the Seat Carriage and

slide the rod into the slot, as shown in the inset drawing.

14, Attach the two lO-pound Short Resistance Bar

Caps (20) to the lO-pound Center Resistance Bar (44) with two M4 x 12mm FUatHead Screws (85),

Using tweUve M4 x 12mm FUatHead Screws (85), attach the two lO-pound Resistance Bar Caps (18) to the lO-pound Resistance Bar (67), the two 20-pound Resistance Bar Caps (88) to the 20- pound Resistance Bar (36), the four 80-pound Resistance Bar Caps (37) to the two 80-pound Resistance Bar (95), and the two 40-pound Resistance Bar Caps (79) to the 40-pound Resistance Bar (96),

85-

Page 10

15, Locate the fubrum on the Lat Tower (4) (see the

inset drawing), Slide the Tray (35) onto the rods on the fubrum, Make sure the Tray is oriented

as shown in the drawing.

Set the Resistance Bars into the Tray (35) in the following order: the lO-pound Resistance Bar (67),

the 20-pound Resistance Bar (36), an 80-pound Resistance Bar (95), the lO-pound Center

Resistance Bar (44), an 80-pound Resistance Bar (95), and the 40-pound Resistance Bar (96),

Orient the Cover Hate (72), with the edges up, Attach the Cover Hate to the Tray (35) with two

M8 x 19mm Button Head Screws (86),

16, Locate the Long CabJe (80). insert one end of

the Cable through the welded tube on the indicat- ed end of the Cross Tube (11) and then through a Swivel Arm (22), if necessary, use the tip of a screwdriver to pull the end of the Cable out of the

Swivel Arm, Make sure the CabJe is on the indi- cated side of the welded rod in the Swivel Arm.

insert the Swivel Arm (22) into the welded tube on the Cross Tube (11). Secure the Swivel Arm with an M4 x 5mm Screw (8),

Wrap the Long Cable (80) around a 90mm Pulley (28), Attach the Pulley inside of the Swivel Arm (22) with an MIO x 42mm Button Head Bolt (71) and an MIO Nylon Locknut (76),

Edges

Rod

17, Wrap the Long Cable (80) around a 90mm Pulley

(28), Attach the Pulley and a Cable Trap (29) to the indicated MIO x 140mm Carriage Bolt (73) with an MIO Nylon Locknut (76), Make sure the CabJe Trap is oriented to hold the Cable in the groove of the Pulley.

18, Attach a Pulley Housing (94) to the indicated "U"-

channel on the lO-pound Center Resistance Bar (44) with an MIO x 102mm Button Head Bolt (24),

two Pivot Bushings (74), and an MIO Nylon Locknut (76),

Wrap the Long Cable (80) around a 90mm Pulley (28), Attach the Pulley inside of the Pulley Rousing (94) with an MIO x 42ram Button Head Bolt (71) and an MIO Nylon Locknut (76),

Page 11

19, Wrap the Long Cable (80) under a 90mm Pulley

(28) as shown, Attach the Pulley and a Cable Trap (29) to the Upright (3) with an MIO x 120mm

Button Head Bolt (40) and an MIO Nylon Locknut (76), Make sure the Cable Trap is oriented to

hold the Cable in the groove of the Pulley.

20, Attach a Pulley Housing (94) to the indicated "U"-

channel on the lO-pound Center Resistance Bar (44) with an MIO x 102mm Button Head Bolt (24),

two Pivot Bushings (74), and an MIO Nylon Locknut (76),

Wrap the Long Cable (80) around a 90mm Pulley (28), Attach the Pulley inside of the Pulley Housing (94) with an MIO x 42mm Button Head Bolt (71) and an MIO Nylon Locknut (76),

21, Wrap the Long Cable (80) around a 90mm Pulley

(28), Attach the Pulley and a Cable Trap (29) to the indicated MIO x 140mm Carriage Bolt (73) with an MIO Nylon Locknut (76), Make sure the CabJe Trap is oriented to hoJd the Cable in the groove of the Pulley.

22, Make sure there are no Resistance Bar (not

shown) under the "U"-channeHs on the lO-pound Center Resistance Bar (not shown), Have a sec- ond person puHHon the Long CaMe (80) to create

shack in the CaMe,

Hnsertthe end of the Long CaMe (80) through the weHdedtube on the indicated end of the Cross

Tube (11) and then through the remaining SwiveH Arm (22), Be sure the Cable is on the indicated

side of the welded rod in the Swivel Arm.

Hnsertthe SwiveHArm (22) into the weHdedtube on the Cross Tube (11), Secure the SwiveHArm with an M4 x 5mm Screw (8),

Wrap the Long CaMe (80) around a 90mm PuHHey (28), Attach the PuHHeyinside of the SwiveHArm (22) with an MIO x 42mm Button Head BoHt(71) and an MIO NyHonLocknut (76),

Page 12

23, Locate the Leg Lever Cable (32), which has two

ends that are the same Uengthand a third end that is Uonger,

Route the Uongest end of the Leg Lever CabUe (32) through the hoUein the Front Leg (6), and

attach it inside of the hoUein the Leg Lever (7) with an MIO x 5Omm BoUt(63) and an MlO NyUon

Locknut (76),

24, Attach a 90mm Pulley (28) inside of the hoUein

the Front Leg (6) with an MlO x 91mm BoUt(90), two 26mm Spacers (52), two MlO Washers (75), and an MIO NyUonLocknut (76), Make sure that the Puttey is above the Leg Lever Cubic (32}.

SHde the two free ends of the Leg Lever CaMe (32) onto the hook weUdedto the bottom of the Bench Rail (5),

25, Locate the two Short Cables (33}. Wrap one of

the CaMes around a 90mm Pulley (28), Attach the Pulley to a High Pulley Housing (21) with an MIO x 42mm Button Head BoUt(71) and an MIO NyUonLocknut (76),

Hook

52 76

Repeat this step with the other Short Cable (33).

26, SHde the four Foam Pads (26) onto the tubes on

the Front Leg (6) and the Leg Lever (7), Press four 19mm Round UnnerCaps (78) into the ends of the tubes,

27. Make sure that aHparts have been propedy tightened, The use of the remaining parts will be explained in ADJUSTMENTS, beginning on the following page,

Before using the resistance system, pull the long cable a few times to Make sure that it moves smoothly over the pulleys, If the cable does not move smoothly, find and correct the problem, IMPORTANT: If the cables are not properly installed, they may be damaged when heavy resistance is used. See the CABLE DIAGRAM on page 16 for proper cable routing.

26 26

Page 13

ADJUSTMENTS

This section expUains how to adjust the resistance system, See the EXERCUSE GUUDEMNES on page 17 for important information about how to get the most benefit from your exercise program, AUso,see the accompany°

ing exercise guide to see the correct form for each exercise,

Make sure aH parts are properUytightened each time the resistance system is used, RepUaceworn parts immedi- ateUy,The resistance system can be cleaned with a damp cUothand a miUd,non-abrasNe detergent, Do not use soUvents, The resistance bars can be cleaned with a vinyUand rubber protectant, avaHaMe at an automotive or department store,

ATTACHING THE HIGH PULLEYS AND LEG LEVER

To use a high pulley, slide the hook on the High Pulley Housing (21) onto the EyeboUt(34), Attach the end of the Short CaMe (33) without the bah to the end of the Long CaMe (80) with a Cable Clip (51), Attach the other high pulley in the same manner.

To use the Leg Lever (not shown), attach the two ends of the Leg Lever Cable (32) to the ends of the Long Cable (80) with two Cable Clips (51),

Remove the high pulleys, and detach the Leg Lever Cable (32), when not in use, Store the ends of the Leg Lever Cable on the hook under the Bench Rail (not shown),

Hook

ADJUSTING THE SEAT

The Seat (13) can be secured in any of four positions on the Bench Rail (5), To move the Seat, pull the Seat Knob (45) out as far as it will go, and slide the Seat to the desired position, Engage the Seat Knob into an adjustment hole in the Bench Rail, Note: It may be necessary to Jift up on the Seat in order to engage the Seat Knob.

To perform row exercises, the leg press strap must be attached to the long cable (see ATTACHING THE ACCESSORIES on page 14), and the Seat Carriage (12) must be able to roll along the Bench Rail (5), First, remove the Backrest (14) from the Seat Carriage (see ADJUSTING THE BACKREST on page

15), Then, pull the Seat Knob (45) out as far as it will

go, and turn the Knob so that the pin rests at the end of the "L'-shaped slot (see the inset drawing),

Page 14

ATTACHING THE ACCESSORIES

To attach a Handb (49) to a high pulley, first attach the high pulley to the resistance system (see ATTACHING THE HUGHPULLEYS AND LEG LEVER on page 13),

Then, attach the Handb to the Short CaMe (33) with a CaMe CHp(51),

The Ankb Strap (not shown) can be attached to the Long Cabb (80) with CaMe CHps (51), Attach the Leg

Press Strap (not shown) to both ends of the Long CaMe, or the Lat Bar (not shown) to the Short Cabbs

(33), with two CaMe CHps,

ADJUSTING THE RESISTANCE

To add resistance, hoUda "U"-channeU on the 10- pound Center Resistance Bar (44) firmUyand push

the end of a resistance bar under it, Repeat with the other end of the resistance bar, if more resistance is

needed, add one resistance bar at a time,

81---@

Note: When adding resistance, aUways start with the heaviest resistance bar to be used, and finish with the

Hghtest resistance bar, When removing resistance bar from the "U'-channeb, start with the Hghtest resist-

ance bar and finish with the heaviest.

AWARN JNG: Whenaddingresisto

ance° make sure that both ends of the resist- ance bar rest under the two "U"ochannels, Do

not add or remove resistance bars from the "U'-channeJs while an end of the Long Cable

(80) is pulled out.

Note: The resistance system uses progressive resist° ance, As the resistance bar begin to bend, the amount of resistance will increase gradually, As the

resistance bar bend further, the resistance will increase rapidly,

Additional resistance can be added to the resistance system, To purchase more resistance, call the num-

ber on the front cover of this manual and ask for model number WEMC0642 (lO0-Pound Max Pack) or

WEMC0942 (200-Pound Max Pack),

Resistance

Bars

44_

Page 15

ADJUSTING THE BACKREST

The Backrest (14) can be used in a bveUposition or one of three inclined positions, To use the Backrest in

a bveU position, secure the Seat Carriage (12) to the adjustment hob in the Bench Rail (5) next to the Front

Leg (6) (see ADJUSTING THE SEAT on page 13),

To use the Backrest (14) in an inclined position, secure the Seat Carriage (12) to one of the other

three adjustment hobs in the Bench Rail (5), Rest the Backrest against the Upright (3),

For row exercises, remove the Backrest (14), HoUd the Backrest vertbaHy over the Seat (13) and Hftthe

rod out of the suet in the Seat Carriage (12) (see the inset drawing),

STORING THE RESISTANCE SYSTEM

Rod

To store the resistance system, slide the ends of the Leg Lever CaMe (32) onto the hook on the bottom of

the Bench Rail (5), Make sure that the Seat (13) is in the position closest to the Front Leg (6) (see ADJUST°

UNGTHE SEAT on page 13), Next, remove the Storage Knob (30) from the Upright (3), Lift the Front

Leg toward the Top Frame (10), and tighten the Storage Knob into the side of the Upright and the Bench Rail, Remove all of the resistance bars from

the "U'-channels on the lO-pound Center Resistance Bar (44) (see ADJUSTING THE RESISTANCE on

page 14),

To move the resistance system, place the toe of your shoe on the end of the Base (1) and hold the resist-

ance system in the indicated area, Tilt the resistance system back onto the Wheels (31) and roll it to the new location, Be carefuJ not to tet the Front Leg (6} or the Leg Lever (7} pinch your hands when you

tilt the system back.

aHof

the resistance bars are removed from the "U'-

channeJs before moving the resistance bar assembly to the stored position.

Resistance

Bars

Hold in

this area

Make sure that the Storage Knob (30} is in place and fully tightened each time the resist- ance system is used.

Page 16

CABLE DIAGRAM

The cable diagram shows the proper routing of the Long Cable (80), Use the diagram to make sure that

the Cable has been assembled correctly, if the Cable has not been correctly routed, the resistance system wiii not function properly and damage may occur, The

numbers show the correct route for the Cable,

Long Cable (80)

5 /

Page 17

EXERCISE GUiDELiNES

THE FOUR BASIC TYPES OF WORKOUTS

Muscb Building To increase the size and strength of your muscles, push them close to their maximum capacity, Your mus- cles wiii continually adapt and grow as you progres- sively increase the intensity of your exercise, You can adjust the intensity level of an individual exercise in two ways:

by changing the amount of resistance used by changing the number of 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 is:

Plan strength training workouts on Monday,

Wednesday, and Friday,

Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding on an exercise cycle

or an elliptical, on Tuesday and Thursday,

Rest from both strength training and aerobic exercise for at bast one full day each week to give your body time to regenerate,

The combination of strength training and aerobic exer- cise wiii reshape and strengthen your body, plus devel- op your heart and lungs,

PERSONALiZiNG YOUR EXERCISE PROGRAM

Determining the exact length of time for each workout, as well as the number of repetitions or sets completed,

is an individual matter, it is important to avoid overdo- ing it during the first few months of your exercise pro-

gram, You should progress at your own pace and be sensitive to your body's signals, if you experience pain or dizziness at any time while exercising, stop immedi- ately and begin cooling down, Find out what is wrong before continuing, Remember that adequate rest and a proper diet are important factors in any exercise pro- gram,

WARMING UP

Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up, Warming up prepares

your body for more strenuous exercise by increasing circulation, raising your body temperature and deliver- ing more oxygen to your muscles,

WORKING OUT

Each workout should include 6 to 10 different exercis- es, Select exercises for every major muscle group,

emphasizing areas that you want to develop most, To give balance and variety to your workouts, vary the

exercises from session to session,

Schedule your workouts for the time of day when your energy level is the highest, Each workout should be followed by at bast 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 wiii find photographs showing the

correct form for several exercises, and a list of the muscles affected, See the muscle chart on page 18 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,

Page 18

Rest for a short period of time after each set. The ideaUresting periods are:

Rest for three minutes after each set for a muscb

building workout.

Rest for one minute after each set for a toning work- out.

Rest for 30 seconds after each set for a weight bss workout.

Han to spend the first coupb of weeks familiarizing yourseff with the equipment and barning 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 bgs. Move

slowly as you stretch and do not bounce, Ease into each stretch gradually and go only as far as you can without strain, Stretching at the end of each workout is an effective way to increase flexibility,

STAYING MOTIVATED

For motivation, keep a record of each workout. The chart on page 19 of this manual can be photocopied

and used to schedule and record your workouts. List the date, the exercises performed, the resistance

used, and the numbers of sets and repetitions com- pleted. Record your weight and key body measure-

ments at the end of every month. Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life.

MUSCLE CHART

A. Sternomastoid (neck)

B. Pectoralis Major (chest)

C. Biceps (front of arm)

D. Obliques (waist) E. Brachioradials (forearm)

R S

W X

R Hip Flexors (upper thigh)

G. Abductor (outer thigh)

H. Quadriceps (front of thigh) I. Sartorius (front of thigh)

J. Tibialis Anterior (front of calf)

K. Soleus (front of calf) L. Anterior Deltoid (shoulder) M. RectusAbdominus (stomach) N. Adductor (inner thigh)

O. Trapezius (upper back)

P. Rhomboideus (upper back)

Q. Posterior Deltoid (shoulder)

R. Triceps (back of arm) S. Latissimus Dorsi (mid back) T. Spinae Erectors (lower back)

U. Gluteus Medius (hip) V. Gluteus Maximus (buttocks) W. Hamstring (back of leg) X. Gastrocnemius (back of calf)

Page 19

MONDAY EXERCISE RESISTANCE SETS REPS

Date:

/ /

TUESDAY

Date:

/ /

Date:

/ /

Date:

AEROBIC EXERCISE

EXERCISE RESISTANCE SETS REPS

AEROBIC EXERCISE

FRUDAY EXERCISE RESISTANCE SETS REPS

Date:

/ /

Make photocopies of this page for scheduling and recording your workouts,

Page 20

PART iDENTiFiCATiON CHART

See the drawings bebw to identify small parts used in assemMy, The number in parentheses beUoweach draw- ing is the key number of the part, from the PART LUSTon the reverse side of this page, 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.

M6 Nylon Locknut (69)

M8 Nylon Locknut (65)

M8 Flange Nut (19)

M10 Nut (47)

MIO Nylon Locknut (76)

MIO x 53ram Carriage Bolt (61)

MlO x 5Omm Bolt (63)

1/4" x 45ram Screw (58)

M10 x 42ram Button Head Bolt (71)

MIO x 25ram Button

Head Screw (87)

M10 Washer (75)

\\ /

M8 Washer (59)

MIO Lock Washer (68)

M4 x 5ram Screw (8)

M4 x 12ram Flat

Head Screw (85)

M4 x 19ram Screw (77)

M8 x 19ram Button

Head Screw (86)

1/4" x 16ram Screw (82)

M4 x 16ram Screw (62)

M6 x 13ram Bolt (92)

Page 21

M10 x 65ram Button Head Screw (70)

M10 x 66ram Carriage Bolt (83)

M10 x 68mm Bolt (56)

MIO x 72ram Bolt (64)

M10 x 78ram Bolt (81)

MIO x 91ram Bolt (90)

M10 x 103ram Bolt (66)

M8 x 104ram Button Head Bolt (60)

M10 x 102ram Button Head Bolt (24)

F\ ,I

M8 x 114mm Axle (57)

M10 x 120ram Button Head Bolt (40)

M10 x 140ram Carriage Bolt (73)L_ _'_

Page 22

PART LiST--Model No. WESY3924.4 R080 A

Key No. Qty. Description Key No. Qty. Description

1 2 3 4 5 6 7 8 9

11 12 13 14 15 16 17 18 19 2O

21 2 22 2 23 1 24 2 25 4 26 4 27 1 28 10 29 3 3O 1 31 2 32 1 33 2 34 2 35 1 36 1 37 4 38 2 39 3 4O 1 41 4 42 2 43 2 44 1 45 1 46 6 47 2 48 1 49 2 5O 1 51 4

2 2

2 2 2 2

1 1 1 1 1 1 1

Base 52 2 Base Hate 53 3

Upright 54 2 Lat Tower 55 1

Bench Rail 56 1 Front Leg 57 1

Leg Lever 58 4 M4 x 5mm Screw 59 2

Large Plastic Foot 60 2

Top Frame 61 2 Cross Tube 62 15

Seat Carriage 63 1 Seat 64 2

Backrest 65 4 Backrest Frame 66 1

Backrest Cap 67 1

Guard Hate 68 4

lO-pound Resistance Bar Cap 69 2

M8 Flange Nut 70 2 10-pound Short Resistance Bar 71 6 Cap 72 1

High Pulley Housing 73 2 Swivel Arm 74 4

Foot Hate 75 12

MIO x 102mm Button Head Bolt 76 23 Arm Bushing 77 1

Foam Pad 78 4

Front Leg Foot 79 2 90mm Pulley 80 1 Cable Trap 81 2 Storage Knob 82 4

Wheel 83 2

Leg Lever Cable 84 1 Short Cable 85 12

Eyebolt 86 2 Tray 87 4 20-pound Resistance Bar 88 2 80-pound Resistance Bar Cap 89 1 38mm Round inner Cap 90 1 60mm Metal Spacer 91 6

MIO x 120mm Button Head Bolt 92 2 38mm x 50mm inner Cap 93 1

38mm Square inner Cap 94 2 38mm x 76mm inner Cap 95 2

10-pound Center Resistance Bar 96 1 Seat Knob 97 1

Bearing Wheel 98 2

MIO Nut # 1

Leg Press Strap # 1

Handle # 1 Ankle Strap # 1

Cable Clip # 1

26mm Spacer

Plastic Foot

25mm Square inner Cap

Leg Lever Bumper MIO x 68mm Bolt

M8 x 114mm Axle 1/4" x 45mm Screw M8 Washer M8 x 104mm Button Head Bolt

MIO x 53mm Carriage Bolt M4 x 16mm Screw

MIO x 50mm Bolt MIO x 72mm Bolt

M8 Nylon Locknut MIO x 103mm Bolt

lO-pound Resistance Bar MIO Lock Washer

M6 Nylon Locknut MIO x 65mm Button Head Screw

MIO x 42mm Button Head Bolt

Cover Hate

MIO x 140mm Carriage Bolt Pivot Bushing

MIO Washer MIO Nylon Locknut

M4 x 19mm Screw 19mm Round inner Cap

40-pound Resistance Bar Cap

Long Cable MIO x 78mm Bolt

1/4"x 16mm Screw MIO x 66mm Carriage Bolt

Fulcrum Endcap M4 x 12mm Fiat Head Screw

M8 x 19mm Button Head Screw MIO x 25mm Button Head Screw

20-pound Resistance Bar Cap

Name Hate MIO x 91mm Bolt

8mm Metal Spacer

M6 x 13mm Bolt

Top Frame Cover

Pulley Housing 80-pound Resistance Bar 40-pound Resistance Bar

Lat Bar

Handgrip

User's Manual

Exercise Guide

Exercise Decal

Large Allen Wrench Small Allen Wrench

Note: "#" 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,

Page 23

EXPLODED DRAWING--Model No. WESY3924.4 noso_A

65 75

344 10

59 65

671

I 62 62 .Y"

b58 ,( Y

72_ 44

// 28 7_ 28

,1 82

i i

i81

45 5

62 83

Page 24

ORDERING REPLACEMENT PARTS

To order repUacement parts, see the front cover of this manual To heUpus assist you, phase be prepared to give the following information:

the MODEL NUMBER of the product (WESY3924,4) the NAME of the product (MAX by WEUDER XP400 resistance system)

the SERIAL NUMBER of the product (see the front cover of this manuaU) the KEY NUMBER and DESCRiPTiON of the part(s) (see the PART LUSTand EXPLODED DRAWING in the

center of this manuaU)

LIMITED WARRANTY

iCON HeaUth & Fitness, Unc,(iCON), warrants this product to be free from defects in workmanship and

materiaU, under normaU use and service conditions, iCON warrants the resistance bars for the Hfetime of the product, Shipping of the resistance bars is not covered, iCON warrants aHother parts for five (5) years from the date of purchase, Labor is covered for one (1) year, This warranty extends onUyto the originaU

purchaser, ICON's obligation under this warranty is limited to replacing or repairing, at ICON's option, the

product through one of its authorized service centers, All repairs for which warranty claims are made 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 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 or damages with respect to any economic loss, loss of property, loss of revenues or profits, loss of enjoyment or use, costs of removal or 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 & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813