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19

EXERCISE GUIDELINES

FOUR TYPES OF STRENGTH WORKOUTS

Note: A “repetition” is one complete cycle of an 

exercise, such as one sit-up. A “set” is a series of 

repetitions.

Muscle Building—Work your muscles near their maxi-

mum capacity and progressively increase the intensity 

of your exercise. Adjust the intensity level of an indi-

vidual exercise as follows: 

•  Change the amount of resistance used.

•  Change the number of repetitions or sets performed.

Use your own judgment to determine 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—Tone your muscles by working them to a 

moderate percentage of their capacity. Select a moder-

ate amount of resistance and increase the number of 

repetitions in each set. Complete as many sets of 15 to 

20 repetitions as possible without discomfort. Rest for 

1 minute after each set. Work your muscles by 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—Combine strength training and aero-

bic exercise by following this type of program:

•   Strength training workouts on Monday, Wednesday, 

and Friday.

•   20 to 30 minutes of aerobic exercise on Tuesday and 

Thursday. 

•   One full day of rest each week to give your body time 

to regenerate. 

WORKOUT GUIDELINES

Familiarize yourself with the equipment and learn the 

proper form for each exercise. Use your own judgment 

to determine the appropriate length of time for each 

workout, and the numbers of repetitions and sets to 

complete. Progress at your own pace and be sensitive 

to your body’s signals. Follow each workout with at 

least one day of rest. 

Warming Up—Start with 5 to 10 minutes of stretch-

ing and light exercise. A warm-up increases your body 

temperature, heart rate, and circulation in preparation 

for exercise. 

Working Out—Include 6 to 10 different exercises in 

each workout. Select exercises for every major muscle 

group, emphasizing areas that you want to develop. 

To give balance and variety to your workouts, vary the 

exercises from workout to workout. 

Cooling Down—Finish with 5 to 10 minutes of stretch-

ing. Stretching increases the flexibility of your muscles 

and helps to prevent post-exercise problems. 

EXERCISE FORM

Move through the full range of motion for each exer-

cise and move only the appropriate parts of the body. 

Perform the repetitions in each set smoothly and 

without pausing. The exertion stage of each repeti-

tion should last about half as long as the return stage. 

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: 

•   Muscle Building—Rest for three minutes after each 

set. 

•   Toning—Rest for one minute after each set.

•   Weight Loss—Rest for 30 seconds after each set. 

STAYING MOTIVATED

For motivation, keep a record of each workout. Write 

the date, the exercises performed, the resistance used, 

and the numbers of sets and repetitions completed. 

Record your weight and key body measurements once 

a month. To achieve good results, make exercise a 

regular and enjoyable part of your life. 

Summary of Contents for FLEX-CTS WESY20318.0

Page 1: ...e the serial number in the space above for reference weiderfitness com To register your product and activate your warranty today go to my weiderfitness com For service at any time go to weiderservice com Or call 1 877 992 5999 Mon Fri 6 a m 6 p m MT Sat 8 a m 12 p m MT Please do not contact the store ACTIVATE YOUR WARRANTY CUSTOMER CARE Serial Number Decal under the bench pad ...

Page 2: ...TABLE OF CONTENTS WARNING DECAL PLACEMENT WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS 3 BEFORE YOU BEGIN 5 PART IDENTIFICATION CHART 6 ASSEMBLY 7 ADJUSTMENT AND MAINTENANCE 14 RESISTANCE CHART PRESS ARM AND LEG LEVER 17 RESISTANCE CHART BUTTERFLY ARMS 18 EXERCISE GUIDELINES 19 PART LIST 22 EXPLODED DRAWING 23 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover 405741 405742 WEIDE...

Page 3: ...Cover the floor beneath the home gym to protect the floor 8 Inspect and properly tighten all parts each time the home gym is used Replace any worn parts immediately 9 Keep children under age 13 and pets away from the home gym at all times 10 The home gym should not be used by per sons weighing more than 250 lbs 114 kg 11 Wear appropriate exercise clothes while exer cising do not wear loose clothes...

Page 4: ...4 all STANDARD SERVICE PLANS ...

Page 5: ...ovas cular system the FLEX CTS home gym will help you to achieve the specific results you want For your benefit read this manual carefully before you use the home gym If you have questions after reading this manual please see the front cover of this 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 numb...

Page 6: ...m Screw 48 8 M6 x 15mm Screw 47 2 Use the drawings below to identify small parts used in assembly The number in parentheses by each drawing is the key number of the part from the PART LIST near the end of this manual Note If a part is not in the hard ware kit check to see whether it has been preattached PART IDENTIFICATION CHART ...

Page 7: ...y one adjustable wrench one rubber mallet one Phillips screwdriver Assembly may be easier if you have your own set of wrenches To avoid damaging parts do not use power tools ASSEMBLY 1 1 Go to my weiderfitness com on your computer and register your product documents your ownership activates your warranty ensures priority customer support if assistance is ever needed Note If you do not have interne...

Page 8: ...5mm Washers 35 and two M8 Locknuts 42 do not tighten the Locknuts yet 5 12 5 Orient the Bench Base 3 as shown Attach the Bench Base to the Base Bracket 2 with two M8 x 55mm Bolts 45 two M8 x 35mm Washers 35 and two M8 Locknuts 42 do not tighten the Locknuts yet Next attach the Bench Base 3 to the Brace 12 with an M8 x 100mm Bolt 46 and an M8 Washer 41 Then tighten the two M8 Locknuts 42 See step 3...

Page 9: ... bracket A on the Bench Frame 4 with an M8 x 100mm Bolt 46 an M8 Washer 41 and an M8 Locknut 42 Do not overtighten the Locknut the Bench Leg must be able to pivot 6 4 5 A 13 24 42 46 41 7 Insert a Long Axle 36 into the other end of the Bench Frame 4 Attach the Bench Frame 4 to the Bench Base 3 with two M8 x 15mm Screws 48 and two M8 Washers 41 Tighten both Screws at the same time 7 41 41 48 48 3 4...

Page 10: ...e 10 upward or downward until the Carriage Knob 14 snaps into the one of the adjustment holes B in the Upright 8 Then firmly tighten the Carriage Knob 8 14 10 8 B 9 Orient the Upright 8 as shown and insert it into the Upright Base 1 Attach the Upright with two M8 x 55mm Bolts 45 two M8 Washers 41 and two M8 Locknuts 42 9 45 42 41 1 8 ...

Page 11: ...ashers 41 Tighten both Screws at the same time Then insert the Bench Pin 33 into the Upright Base 1 and into the Bench Frame not shown 10 11 Insert the axle on one of the Butterfly Arms 9 into the Upright 8 Attach the Butterfly Arm with an M8 x 15mm Screw 48 and an M8 x 25mm Washer 40 Attach the other Butterfly Arm 9 in the same way 11 6 36 1 33 48 40 8 9 9 48 48 41 41 ...

Page 12: ...0 with two M8 x 15mm Screws 48 and two M8 Washers 41 Tighten both Screws at the same time 12 13 Wet one of the Butterfly Arms 9 with a small amount of soapy water Then slide a Butterfly Pad 15 onto the Butterfly Arm Attach the other Butterfly Pad 15 in the same way 13 36 10 11 15 15 9 48 41 48 41 ...

Page 13: ... water Then slide a Leg Pad 16 onto the Leg Lever Attach the other three Leg Pads 16 in the same way 14 15 Make sure that all parts are properly tightened The use of the remaining parts will be explained in ADJUSTMENT AND MAINTENANCE beginning on page 14 6 16 16 16 16 ...

Page 14: ...wn For exercises that require pushing the Press Arm 11 upward slide the desired Resistance Bands 51 56 onto the lower posts C on the Arm Carriage 10 and onto the posts B on the Press Arm IMPORTANT Do not put more than four Resistance Bands 51 56 on each side of the Press Arm 11 Put the same amount of resis tance on both side of the Press Arm The total resistance of all Resistance Bands must not ex...

Page 15: ... 51 56 on the Butterfly Arms 9 The total resistance of all Resistance Bands must not exceed 100 lbs 9 51 56 51 56 E 11 HOW TO ADJUST THE RESISTANCE OF THE LEG LEVER To use the Leg Lever 6 slide the desired Resistance Bands 51 56 onto the posts F on the Base Bracket 2 and onto the posts G on the Band Bracket 7 as shown IMPORTANT Do not put more than four Resistance Bands 51 56 on each side of the L...

Page 16: ... Leg until the Leg Latch 39 snaps into the bracket on the Bench Frame 4 4 Insert the Bench Pin 33 into the Upright Base 1 The home gym should appear as shown in lower drawing 4 39 11 1 33 32 2 H 25 24 5 HOW TO UNFOLD THE BENCH To use the home gym follow the steps below to unfold the bench 1 Remove the Bench Pin 33 and set it aside Next slide the Leg Tab 24 downward raise the Bench Leg 5 several in...

Page 17: ...ber of resistance bands shown in the right columns Approximate Resistance lbs 2 5 lb Band 5 lb Band 10 lb Band 20 lb Band 25 lb Band 50 lb Band 10 2 15 2 2 20 2 25 2 2 30 2 2 35 2 2 2 40 2 45 2 50 2 55 2 2 2 60 2 2 65 2 2 2 70 2 2 75 2 2 2 80 2 2 2 85 2 2 2 2 90 2 2 95 2 2 2 100 2 105 2 2 110 2 2 115 2 2 2 120 2 2 125 2 2 2 130 2 2 2 135 2 2 2 2 140 2 2 145 2 2 2 150 2 2 155 2 2 2 160 2 2 2 165 2 ...

Page 18: ...used To achieve the approximate resistance shown in the left column use the indicated number of resistance bands shown in the right columns Approximate Resistance lbs 2 5 lb Band 5 lb Band 10 lb Band 20 lb Band 25 lb Band 50 lb Band 5 1 10 1 15 1 1 20 1 25 1 30 1 1 35 1 1 1 40 2 45 1 1 50 1 55 1 1 60 1 1 65 1 1 1 70 1 1 75 1 1 80 1 1 1 85 1 1 1 90 2 1 95 1 1 1 100 2 ...

Page 19: ...S Familiarize yourself with the equipment and learn the proper form for each exercise Use your own judgment to determine the appropriate length of time for each workout and the numbers of repetitions and sets to complete Progress at your own pace and be sensitive to your body s signals Follow each workout with at least one day of rest Warming Up Start with 5 to 10 minutes of stretch ing and light ...

Page 20: ...and enjoyable part of your life Exercise Lbs Sets Reps Exercise Lbs Sets Reps 1 6 2 7 3 8 4 9 5 10 Strength Date Exercise Lbs Sets Reps Exercise Lbs Sets Reps 1 6 2 7 3 8 4 9 5 10 Exercise Lbs Sets Reps Exercise Lbs Sets Reps 1 6 2 7 3 8 4 9 5 10 Strength Date Strength Date Exercise Time Distance Speed Aerobic Date Exercise Time Distance Speed Aerobic Date Exercise Time Distance Speed Aerobic Date...

Page 21: ...21 NOTES ...

Page 22: ... 6 Spacer 35 6 M8 x 35mm Washer 36 3 Long Axle 37 12 Retainer 38 1 Short Axle 39 1 Leg Latch 40 2 M8 x 25mm Washer 41 14 M8 Washer 42 9 M8 Locknut 43 4 M4 x 13mm Screw 44 4 M6 x 35mm Screw 45 8 M8 x 55mm Bolt 46 3 M8 x 100mm Bolt 47 14 M6 x 15mm Screw 48 10 M8 x 15mm Screw 49 4 M6 Washer 50 1 M6 x 30mm Screw 51 2 2 5 lb Resistance Band 52 2 5 lb Resistance Band 53 2 10 lb Resistance Band 54 4 20 l...

Page 23: ...16 16 26 36 36 36 46 46 46 56 1 11 21 21 21 21 21 21 31 41 41 41 41 41 41 41 41 41 41 41 41 51 3 13 23 33 57 57 53 8 18 18 28 38 48 48 48 48 48 48 48 48 10 20 20 30 30 30 30 30 30 40 50 7 17 17 27 37 37 37 37 37 37 37 37 37 37 47 48 47 47 47 47 9 9 19 19 19 19 29 29 29 39 43 49 49 54 59 41 58 EXPLODED DRAWING Model No WESY20318 0 R0718A ...

Page 24: ... product is purchased or transported outside the USA 3 if all instructions and warnings in this manual are not followed 4 if the product is abused or improperly or abnormally used or 5 if the product is used for commercial or rental purposes No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for the following damages 1 indirect specia...

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