The Weider 8530, a home gym designed to work all the major muscle groups of the body, uses weight plates for building muscle and endurance. Three stations surround two weight stacks in the middle and back of the machine and are easily adjusted for desired weight. The front station contains a lat bar, butterfly arms, arm press, leg lift and a bench with a back rest. One side station provides a squat machine with padded squat bars for the shoulders. The opposite station is for vertical knee-raise (VKR) abdominal exercises.
Things You'll Need
- Athletic shoes
- Exercise plan
- Water bottle
Stand facing out, straddle the bench and grab the lat pull-down bar on each end. Sit down and bring bar under the chin, elbows bent. Then straighten the arms, forming a V-shape using a full range of motion. Repeat for 8-12 repetitions. The Weider 8530 manual recommends removal of the lat pull-down bar after completing the exercise.
Still seated, grab the butterfly bars from behind with elbows bent, arms facing out, forearms on the pad for presses. Press the elbows together and then out again using a full range of motion. Do 8-12 repetitions.
Next, do an arm press exercise. Grab the handles with hands facing down. Pull the arms into the body and then out using a full range of motion. Do 8-12 repetitions.
For leg raises, place the tops of your feet behind the foot pads, knees under the knee pads, and raise and lower your legs vertically. Do 8-12 repetitions.
Moving to the squat station, adjust the weight plates to the desired weight. Bending your knees, place your shoulders underneath the pads. Straighten and bend your knees in a squatting position for 8-12 repetitions.
The final station is for vertical knee raises (VKR), an abdominal exercise. Facing out, grab the handles, elbows on arm pads and head and neck on the head pad. Bring your knees into your belly and out again, keeping the knees bent. The feet should remain off the floor until all repetitions are completed. Do 20 repetitions.
Do three sets of each exercise for a total body workout. Moving at a steady pace through the sets helps to maintain a target heart rate, increasing cardiovascular endurance.
Tips & Warnings
- Adjust weight plates for each exercise as needed. Also, remember that an exercise plan helps to keep track of weight plate amounts and repetitions so workouts can run smoothly. Staying hydrated during exercising is crucial, so keep a water bottle handy.
- The machine needs to be on a level surface. Stand on plates when needed to prevent tipping of the machine. Remove the lat pull-down bar when not in use.
- Photo Credit bodybuilder 3 image by Paul Moore from Fotolia.com muscles image by Inhumane Productions from Fotolia.com fit legs image by jimcox40 from Fotolia.com sexy man with washboard abs image by MAXFX from Fotolia.com
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