Instructions for Using the Weider Wes 1955 1200 Home Gym
The Weider Wes 1955 1200 Home Gym (also known as the Weider 1200) provides full-body muscle building capabilities from the comfort of your own home. The gym comes complete with bench, leg rollers, butterfly arms, preacher curl rack and pulley attachments to offer a multitude of exercises to keep those workouts varied and enjoyable. Complete with 75 pounds of weight offering up to 214 pounds of resistance, the Weider 1200 is suitable for all amateur athletes and fitness enthusiasts.
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Instructions
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Perform pectoral flies. Sit with your back against the back rest attached to the tower. Place your elbows at the bottom of each butterfly arm and grip the padding above. Exhale as you squeeze your arms together by contracting your chest. Keep your trunk fixed by engaging your inner abdominals (core). Slowly release until just before the weight stack returns to its resting position. Repeat.
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Perform lateral pulldowns. Straddle the bench facing the tower with your torso in an upright position. Reach up and grab each end of the pulley bar in an overhand grip, slightly wider than shoulder width apart. Exhale and pull the bar down in front of your head until it is level with your upper chest, squeezing your shoulder blades together. Slowly allow the bar to return to the start position, repeat before the weight stack reaches resting point. Keep your torso rigid and resist the temptation to lean back to assist you.
Try an underhand grip for variety and to place more emphasis on your biceps.
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Perform leg extensions. Sit with your back facing the tower but not resting on the back support. Place your knees over the upper leg rollers and tuck you feet behind the lower leg rollers so your legs at a smaller than 90-degree angle. Keeping your upper body fixed, extend your legs, bringing the lower leg roller level with your knees. You should feel your quadriceps in your upper thigh tightening as you lift. Again, slowly lower until the weight stack almost reaches resting point and repeat.
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Tips & Warnings
Always work within your body's capabilities; keeping good form is more important than lifting a heavy weight.
Refer to the instruction manual to ensure you are using the home gym correctly.
For hypertrophy (increased muscle size), perform 8 to 12 reps and 3 to 5 sets of each exercise, reaching failure on the final rep.
Consult your doctor or physician before significantly changing your exercise regime.
